We are continuing this week with our bowl series. These are really delicious and pretty quick to make and once again great leftovers. Once you make the tempeh, the rest is pretty easy.

I don't suggest that you cut the cucumber and tomatoes up at the beginning of the week but rather have them on hand and cut up before serving. Cucumbers lose their nutritional content pretty quickly so cut them up before serving unless you're bringing this bowl to work.

Let's get started!

What you will need 

For one serving. just quadruple to make more bowls this week with your tempeh bacon.

7 cherry tomatoes, sliced in quarters

1  quarter of a cucumber, diced

1 handful of your favorite greens

For the Tempeh Bacon:

For 4 servings: 

1 package of tempeh

1/4 cup coconut aminos or tamari 

For the Dressing, 4 servings. 

2 avocado

2 clove of garlic

2 tbs of coconut aminos or tamari

2 lime, juiced

1 tbs, plus water

salt and pepper to taste

What we need to do

For the...

I really liked this bowl a lot, super yummy, easy to make, and great for leftovers!

This BBQ jackfruit is also great as a sandwich but the bowl is so good with the roasted sweet potatoes and the tangy slaw.

Let's get to it!

What you will need

2 - 20 oz cans of young jackfruit canned in brine ( I got mine from Trader Joes), drained and blotted dry, seeds removed and shredded.

1 18 oz jar of vegan bbq sauce

3 Sweet potatoes peeled and diced

1/4 tsp cayenne

1/2 tsp salt

1/2 tsp garlic powder

1 12oz bag of any slaw mix or 2-3 cups of shredded cabbage

1/2 cup of tahini

2 tbs apple cider vinegar

1/2 cup of water

1 clove of garlic, diced

Sea salt and pepper to taste

What you need to do

For the sweets.

Pre heat over to 400 degrees.

Place parchment paper on the baking sheet.

Put the sweets on the baking sheet and add the sea salt, cayenne pepper, and garlic powder. Bake in the over for 25 mins or until lightly browned. Set aside.

For the slaw

Combine in a small mixing bowl tahini,...

For the next couple of weeks, I'll be sharing with you some of my quick, easy, and delicious bowls.

We are going to be cooking once and eating all week!

This first bowl I created for a meal plan I'm making for someone who does not have a lot of time to cook but wants something healthy, nutritious, and super yummy. This checks off all those boxes!

We are roasting up some veggies and completing the bowl with some quinoa and fresh greens of your choice. The lemon tahini dressing pulls it all together in this protein-packed nutrient-dense bowl. This one is also pretty economical too!

Let's get started.

Servings 6 - Prep time - 15 minutes Roasting time - 40 minutes

What you will need

1 15 oz can of chickpeas, drained and rinsed

2 carrots sliced thick

1 fennel bulb, stems removed cut into large pieces

1 red pepper, cut into large pieces

1 red onion, cut into large pieces

2 medium sweet potatoes, diced into 1/2 inch pieces

2 tbs Avocado oil

1/2 tsp sea salt

1/2 heaping tsp garlic...

I created this recipe last year to bring in the New Year with good luck and fortune so I decided to cook this recipe yesterday during my Meatless Monday Live on FB.

Check out the video HERE!

I changed it up a bit by adding some veggie sausage for a little more flavor and some turmeric and black pepper for their anti-inflammatory benefits. It came out very yummy! A great nutrient-dense meal to serve your body in the New Year.

Get the original recipe HERE

At the end of the year, I just finished up at the Academy of Culinary Nutrition. I am happy to announce that I am now a Certified Culinary Nutrition Expert and Instructor. I've revamped some old programs and created some new ones to serve you.

If you're looking to take care of your health this year and uplevel what you've been up to so far check out the line-up of new programs I'll be offering in the New Year.

I'll be teaching how to eat clean to help heal your body and add nutrient-dense foods to regain energy and thrive....

Inspired by a visit to my cousin's home out towards Asheville where we enjoyed some gorgeous Fall weather and did some hiking over in Flat Rock. We made a butternut squash risotto and I decided to take the recipe and make a vegan pumpkin risotto that was so delicious! You can easily use either the squash or the pumpkin. It's all about what you have in the house.

What You Will Need

2 tbs extra virgin olive oil

1 yellow or white onion, diced

1/4 tsp salt and pepper

2 cloves of garlic, minced

1 tsp fresh thyme, chopped

1 1/2 cups brown rice

7 cups of veggie broth, warmed

1 tbs coconut oil

1/2 cup of nutritional yeast

1 1/2 cups of cooked pumpkin or butternut squash, warmed

3 tbs fresh chopped flat-leaf parsley

What You Need To Do

• In a medium/large saucepan on medium, heat the olive oil.
• Add the onion and cook until it starts to become translucent.
• Add the garlic, thyme, salt, and pepper and stir together.
• Add the rice and stir together completely.
• Add 1 cup of the warmed veggie...

This week's recipe goes with last week's blog post about fiber. Lentils are a great source of fiber. This is a delicious way to get them into your diet!
I've wanted to make a lentil soup for the blog for a long time but have put it off because I don't have a lot of experience cooking lentils. I was very pleased with the results of this recipe, super yummy and also freezable for batch cooking.

Keep in mind I like my soups like stew, super thick, so just add more water/veggie broth for your desired thickness.

Italian Lentil Soup - vegan/gluten-free

Servings 6-8 - Preparation and cooking time - 1 hour

What You Need

 1 onion, diced

5 cloves of garlic, minced

3 medium carrots diced

3 celery stalks diced

1 medium sweet potato, diced

1 28oz can of diced tomatoes

6-8 cups of water or veggie stock. Depending on your preference of thickness.

1 ½ cups of green lentils

1 1/2 tsp oregano

1 1/2 tsp basil

2 tbsp fresh parsley thinly chopped

½ tsp red pepper flakes

½ cup...

Why is fiber important if you're trying to lose weight?

• When fiber is in your digestive tract it actually absorbs other molecules like carbs, fats, and sugars along with all there calories stopping them from making a home on your butt!

• Fiber also adds bulk to foods helping you feel fuller without the added calories.

• Fiber-rich foods take longer to digest which helps you feel fuller longer. Helping you eat less throughout the day.

Why is fiber important to our health?

• Fiber protects against heart disease by helping lower cholesterol.

   

• Fiber decreases the risk of diabetes by helping with weight-loss/control, and by controlling blood sugars during the day.

   

• Fiber decreases the risk of breast cancer by lowering blood estrogen levels.

   

• Fiber reduces blood pressure by reducing insulin resistance and inhibiting weight gain, two hypertension risk factors.

   

• Fiber protects against colon cancer. High fiber diets...

Yes, It's apple season! I love this time of the year. Baked apples, applesauce,  apple muffins, and, of course, this apple bake!

This was something new I wanted to try. It's easy and made with on-hand ingredients this way you can just throw it together. Top it off with coconut ice cream or whipped cream and yum!

Let's get started!

Preheat - 350

Prep time - 10 minutes

Bake time - 30-40 minutes

Serves - 4

What you will need

3-4 Apples of your choice, thinly sliced

1/2 Lemon, juiced

2 Tbsps. coconut oil

1/4 Cup of walnuts chopped

2/3 Cup of coconut sugar. You could use 1/4 cup if you're trying to use less sugar.

1/2 Cup of gluten-free oatmeal

1/1/2 Tsp of cinnamon

1/4 Tsp Nutmeg

1 1/2 Tbsp of cornstarch

3 Tbsp of water

1/4 Tsp of sea salt

What you need to do

Place all ingredients in a pie or baking dish and mix together well. Cover with tin foil or parchment paper and bake for 35 minutes. Uncover and bake for 10 more minutes. Serve with coconut ice cream or coconut whipped...

It's my favorite time of the year, Fall, Autumn, whatever you love to call it. 

It's not just that it's my birthday, My Mom's, and my youngest Daughters (Halloween Baby) It's also, sweater weather, boot season, beautiful colors everywhere, comfort food, apple picking, pumpkin carving, and I could go on and on.

There are two types of Fall lovers. Pumpkin spice embracers and the people who say "What? Pumpkin spice in August" Well I managed to to wait until September but I fully admit to being a PS embracer.

This creamer is delicious, quick to make, and has all good for your body ingredients. It's not full of unhealthy oils, artificial sweeteners, and emulsifiers. So there is no guilt with this seasonal pleasure. It has just 5 ingredients and is easy to make.

What You Will Need

1 Cup of cashews

2 Cups of water

2 Medjool dates, pitted

1 Tbsp. of pumpkin spice

1 Tsp. of vanilla

What You Need To Do

-Combine all ingredients in a high speed blender and mix on high for a minute or...

This is one of my favorite recipes and if you have a food processor very quick and easy!

I ended up using walnuts instead of pinenuts for two reasons. The pine nuts were hard to find and they were super expensive! As you know my goal is usually quick and easy and let's save some moola.

I made this into two meals because I'm one person:) I served it over some spaghetti squash, very yummy. Then I made a little cashew cream (another recipe for another time) and mixed this with the leftover pesto and served this over Trader Joes Cauliflower Gnocchi. Wow, delicious!

Let's get started.

What You Will Need

1 1/2 Cups of fresh basil

1/3 Cup of olive oil

1 Cup of walnuts

6 Cloves of garlic

Juice of one lemon

1/3 Cup of nutritional yeast

3/4 Tsp of salt

3/4 Tsp of Black pepper

What You Need To Do

Add all ingredients to the food processor and pulse until a somewhat smooth paste forms. Be sure to scrape down the sides in between pulses.

That's it! Store in the fridge for 3-4 days or freeze for...