Super Quick Taco Bowls (WFPB, vegan, GF)

This is a quick (maybe 10 minutes) fast meal that is a crowd pleaser for my family of 5.  Full of fiber and phytonutrients that are filling and health promoting.  It's inexpensive, too.  For the budget friendliest version, consider cooking up your own beans or lentils.  For those under a time crunch, store bought beans or lentils are just fine.  Make sure to rinse well and buy BPA free cans.  My taco bowls are usually whatever bean I cooked up over the weekend, frozen fired roasted frozen veggies (I like Trader Joe's for this), frozen kale, and a whole grain that I've cooked over the weekend too.  Most stores do sell frozen and cooked whole grains so that would work too.  Sprinkle in your homemade or store bought taco seasoning, add favorite toppings and you are all set.  

Cooking your own beans can seem overwhelming.  There are a lot of recipes out there that will help.  Personally, I'm super lazy about cooking my beans.  I put them in a container with ample water overnight.  The next morning, I drain the water, add the bean plus fresh water and slow cook anywhere from 3-5 hours depending on the bean.  If that sounds like too much then stick to lentils.  They are easier.  Just follow the package instructions.  No presoak required.

Do you find that you get too many beans built up in your fridge?  If that happens for me, I make them into cookies that are so good you'd never know beans are in them.  Recipe coming soon. 

Ingredients
Beans or lentils
Frozen veggies of choice (kale and fire roasted peppers are delicious)

Whole grain of choice

Salsa and other toppings of choice

1-2 tsp taco seasoning (homemade see below, or store bought) 

Directions

I put all ingredients except toppings and whole grain into a large pan on medium heat.  Frozen veggies should have enough liquid for the seasoning to cover the ingredients but add small amounts of water as needed.  8 minutes of simmer is usually enough time or follow store bought taco seasoning directions.  Warm your whole grain separately or put into veggies/bean mixture.  

Homemade Taco Seasoning (Vegan in the Freezer):  I cut the salt in 1/2.  The addition of cocoa powder really makes this a special taco seasoning to keep around.  

Rating

5 out of 5 of us love this quick and easy taco bowl recipe.

For more: www.feelplantiful.com

Baked Tofu Sandwich (WFPB, vegan, GF)

Growing up, I went to a lot of fish fries.  The sense of community is something I remember fondly along with the super fatty meal (the taste, not the subsequent intestinal issues). I was thrilled to find this delicious baked tofu sandwich idea from Plant Based on a Budget that reminds me of those fish fries.  I didn't have any Panko crumbs in the pantry so subbed in Dr. Greger's cornmeal breading recipe instead.  (The recipe consists of 1/3 cup cornmeal, 1 tablespoon smoked paprika and 2 teaspoons sage.)  I used a BBQ sauce in the photo.  My 12 year old layered on ketchup, mustard, and greens.  He made happy noises at he ate it.  It was definitely quick and easy.  Now I just need to find a yummy tartar sauce recipe!

5 out of 5 of us loved it!  

Plant Based on a Budget just came out with a new cookbook (see link below).  I'm very excited to try it out and save some money while eating for health.  

Tofu Recipe: Plant Based on a Budget

Breading Recipe: How Not to Diet Cookbook (affiliate link)

Book: Plant Based on a Budget (affiliate link)

Hormonal health & the best nacho dip!

Lately, I've been doing a deep dive on hormonal health with a specific focus on endometriosis.  It's alarming the number of women who suffer from this condition and the lack of research out there on this topic.  Painful periods that prevent you from living your life are not a normal part of a woman's health journey.  There is hope out there.  In particular, I've found Dr. Barnard's book "Your Body in Balance: The New Science of Foods, Hormones, and Health" covers a wide variety of hormone related illnesses including endometriosis.  Dr. Barnard is president of the Physicians Committee for Responsible Medicine.  You can also find information on their website at PCRM.org too.  In addition, I really enjoyed his chapter on menopause.  The power of food is significant and nicely detailed in the book.  A great resource for anyone as it also includes erectile dysfunction and other predominantly male topics.  

But onto my next recipe.  I am so thrilled by this one.  As many sat down to watch the latest Super Bowl, I began thinking of the first one I watched.  I was in college attending my first watch party when this incredible nacho cheese dip was served.  It pains me to share the ingredients now as it makes my stomach churn by just the thought of eating that crap but it was delicious at the time.  The original recipe was a can of cream of mushroom soup, browned hamburger, Velveeta (it was my first time ever having it and had no idea about its contents or that it can't even be labeled as a cheese), and a jar of salsa.  I know...please don't judge me.  I had no idea how harmful those ingredients, except the salsa, were.  But now I do.  I set out to recreate it using all health promoting plants and as low in fat as possible.  Enjoy!  

Nacho Cheese Dip:

• Cream of Mushroom Soup: I made this a day ahead.  
• Cheese Sauce: Can also make a day ahead
• Beef substitute: Ditto on making a day ahead
• Jar of salsa: Any kind you like

Combine 1 1/2 cups of the soup with all of the cheese sauce, beef substitute, and a 15 ounce jar of favorite salsa into a slow cooker on low heat.  Once it's warm serve over chips or baked oil-free corn tortillas with a sprinkle of greens. 

Rating: 5 out of 5 loved this so much.  I even got hugs!  

Book affiliate link: https://amzn.to/3YshlUi 

For more: www.feelplantiful.com

Butternut Squash Soup (WFPB, vegan, GF)

Dreena Burton's Smashing Butternut Squash Soup is amazing.  I love that you just throw everything onto a baking pan.  It was phenomenal even without the optional add ins.  I made a double batch.  It freezes really well.  Just make sure to leave plenty of room at the top of the container for the soup to expand as it freezes.  Next time I would try rotating the squash half way through baking.  We all loved it!  5 out of 5 stars!  

Recipe: https://dreenaburton.com/smashing-squash-soup/

For more: www.feelplantiful.com

My Sprout Adventure + Breakfast Ideas (WFPB, vegan)

 

After listening to The Exam Room podcast featuring Dr. Will Bulsiewicz, gastorentorologist and author of Fiber Fueled (affiliate link), who throws broccoli sprouts into his green smoothie in the morning, I was motivated to try growing them for myself.  Success on 1st try!  It was really simple with so many tutorials online.  I chose broccoli sprouts because of the health benefits of sulphoraphane.  I'm kind of kicking myself for not doing this years ago!  So much more affordable than the grocery store and so easy.  These are the jars I used (affiliate link) which made things so much easier. 

+ Soak sprout seeds overnight in water in dark place (I used 2 Tbsp + 1/4 cup water)

+ Move to light area once starting to sprout

+ Rinse and drain each day for 6-7 days until harvest

+ Refrigerate after harvesting (removing hull is optional) 

I plan on making a new batch each week as we use these in salads, sandwiches and smoothies.  I put some in a Cauliflower Alfredo Linguini recipe from The How Not to Diet cookbook (pg. 71).  A delicious recipe where I subbed out the asparagus (very expensive in the store right now) for roasted broccoli (on sale!). Everyone loved it!  I also love them on my morning english muffin which consists of a toasted Ezekiel English Muffin, smear of avocado, a touch of everything bagel seasoning, capers, sprouts, a few smashed garbanzo beans, topped with pickled red onion.  Deliciousness!  This plus my small bowl of steel cut oatmeal loaded with blueberries and a sprinkling of chopped walnuts makes for a large breakfast that is incredibly satisfying preloading my day with some amazing antioxidant powered foods.  (My kids put in 1/2 tablespoon of dairy free mini chocolate chips to their oatmeal.)

Does this sound overwhelming for breakfast in your home?  Get as much ready the night before so it comes together easily in the morning.  For example, we make our oatmeal the night before in an Instant Pot.  2 cups water, 2 cups plant milk, 1 cup steel cut oats, 1 tsp cinnamon, 1 tsp vanilla with a 7 hour delay, 1 min manual setting with natural release.  Just stir and serve in the morning.  For the english muffin, make your pickled red onions a day before and verify you have a softened avocado ready to go. (I buy several avocados at a time.  It's ok if they are hard.  Leave them on your counter until they soften up and then place them in the fridge.  That will slow down the ripening process so they last longer.) 

Affiliate Links:  (every little bit helps!)  

Fiber Fueled: https://amzn.to/3R1l4FF

Sprouting jars: https://amzn.to/3QYZ5yR

Sprouting seeds: https://amzn.to/3JdCmNX

How Not to Diet Cookbook: https://amzn.to/3kDYR4p

Instant Pot Duo: https://amzn.to/3ZZ3o1e

For more: www.feelplantiful.com

***Update: I find rinsing sprouts 2x per day is very helpful in getting more sprouts, especially in the dry climate I live in.  Also, a staggered jar start (start a new jar every 4 days) with more sprouts (approx. 3 Tbsp) is better for our family of 5.  When refrigerating use the mesh sprouting lids to keep sprouts fresh.  A sealed lid will lead to issues.  

Taco Salad Heaven (WFPB, vegan, GF, no oil)

I really enjoy listening to the Exam Room podcast.  Chuck Carroll has some great guests full of evidence-based information but it’s also uplifting (well, at least the ones I’ve been able to listen to).  Last week, in addition to some must-know facts about saturated fat from Dr. Barnard, he had on the founder of PlantYou, Carleigh Bodrug.  What a treat!  I was very excited to try out some of the recipes on her website.  Our taco salad/bowls are at a new level.  

All of these recipes can be made a day ahead.  I prefer to make the dressings a day before as the ingredients taste better after having had time to blend.  I add whole beans to the “ground beef” along with the taco seasoning plus some water to heat before serving (just like you would with a taco seasoning packet).  Add your favorite veggies to your salad or serve with a whole intact grain for a bowl.  I went with mixed greens, red cabbage, steamed broccoli, red bell pepper, black quinoa, and cherry tomatoes (see 2nd photo). Salsa and guacamole are also delicious!  

Green Smoothie (WFPB, vegan, GF)

I’ve tried a variety of smoothie recipes over the years.  This is a favorite for all of us.  We drink it a few times per week during the summer but not as much during the cold winter months (a cold smoothie when it's cold just isn't as appealing).  A high powered blender is a must for it to work well.  Play around with the amount of greens, starting with a smaller amount and slowly increasing if you are new to smoothies.  I always feel better and get a boost of energy when I have one.  I keep leftovers in a glass bottle to shake and enjoy later (see my affiliate link below as it helps me to keep sharing what we actually use in our home).  Enjoy this antioxidant powerhouse!  

Ingredients
1 ½ cups water

1 ½ cups plant milk

8 ounces favorite frozen fruit blend

3 ounces greens (2 ounces if using strong tasting green like kale)

1 frozen banana*

Directions

Place all ingredients in the blender.  Blend until smooth.  

*I keep a bag of peeled bananas in our freezer for all of the bananas that start to turn brown before we can eat them.  They provide a really lovely creamy texture after being frozen.  

For more: www.feelplantiful.com

Glass bottles: https://amzn.to/3G7xWF7 (affiliate link)

#smoothie #energy #plantbasednutrition #wholefoodplantbased #feelplantiful