How to Cook Plant-Based Meals for Meat Eaters (and a taco recipe)

I have received a few emails from readers asking for my best tips on making vegetarian and plant-based (or vegan) meals for meat-eaters. After posing the question to our Facebook community, it definitely sounds like this is an area many of you are interested in learning more about. And, since I’m in a “mixed eating” relationship myself, I’m always curious about how other couples manage different eating preferences. So, here goes!

First, let’s start with a little background on this: I’ve been with my partner, Ashley for seven years. Ashley was/is a meat eater and when we first met, was a huge skeptic of anything known as a vegetable. When we began dating, I was also a meat eater, but was working my way towards a healthier diet without processed foods. 

A year into the relationship, I began cutting meat and animal products out of my life as well as processed foods and refined sugars. I started eating a greater variety of vegetables, more whole grains, and a variety of legumes. shley was completely supportive of my decision to change my diet and we soon began to find new places to eat out together that could accommodate both of our eating styles. We both discovered that we preferred veggie burgers to the real thing and that there were a variety of plant-based meals that were able to satisfy us both. Even though Ashley was supportive of my dietary changes, she clearly told me that she had no intentions of changing her diet. I strongly believe that the food we chose to eat is a personal choice so although I wished Ashley ate a little healthier, I tried my hardest to respect her food choices.

Let’s flash forward to the present. In our house, I do all the cooking. This works out well for the both of us because I love doing it and Ashley doesn’t. (And I’m pretty sure that if I wasn’t around Ashley would live off of peanut butter pretzels. No joke.)

How meatless meals work for us:


All of the meals I make are completely plant-based. By the time I started learning how to cook, I was already eating this way so I honestly don't have a clue on how to cook meat! Over time I’ve found a variety of meals that we both love and enjoy on a regular basis. We’re big on Mexican food so anything that can be wrapped up in a tortilla is always a hit in our house. 

When I was first learning how to cook, meals weren’t as complex or creative as what you see here on the blog today. I used faux meats several times a week because I was still learning how to create hearty dishes without them. Over time, I transitioned away from processed meat-alternatives and began to rely on legumes to add bulk to our meals.

One thing that I occasionally use (at Ashley’s request) is Field Roast, a local faux meat product made from wheat gluten here in Seattle. I love their company and trust their ingredients so I don’t mind including it in recipes. I also appreciate how it adds a certain texture to meals that I couldn’t achieve otherwise.

What about the veggies?


The funny thing is that the issue in our house isn’t the lack of meat in meals; it’s the addition of vegetables! Ashley is the classic “picky-eater.” I work with young children and do recipe development and menu planning for kids so I will often test out recipes on Ashley because she is pickier than any of the kids I work with! I’ve learned that if she likes a recipe, then the children will love it.

When I began transitioning to a plant-based diet, it was my first time experimenting with vegetables like kale, beets, parsnips, radicchio, collard greens, fennel, bok choy, mushrooms, parsnips, and a variety of others. As I began to incorporate “new” vegetables into our diet, this was a huge challenge with Ashley. Meal planning for us became even more challenging as I pushed my diet further into living seasonally and sourcing locally.

I have learned to treat meals in our house the way that I do when I am working with children: Ashley is expected to try a bite of each dish, but she isn’t pressured to love it or eat the entire thing. I think this is really important because as adults we can be especially closed-minded about trying new things and sometimes our tastebuds surprise us!  Ashley absolutely refuses to eat mushrooms, bok choy, eggplant, zucchini, and tomatoes so I reserve those veggies exclusively for my meals to help keep the peace.

Now that I’ve been eating this way for many years (and bringing Ashley along for the ride), it has actually had a huge impact on her taste buds. Even though she was adamant (and still is) that she “would never change her diet,” she now eats a huge variety of vegetables and legumes, in addition to drastically reducing her dairy intake. 

Ashley still eats lots of sweet things and some processed foods, but the overall quality of her food and food choices has increased significantly. I’m also always impressed to hear about the food choices she makes even when I am not around. She recently returned home from a trip visiting some relatives to tell me that she missed my cooking. There is no way she would have said that five years ago!

My point in sharing all of this is that these changes have happened slowly over time without either of us forcing it. As I have cleaned up my diet and prepared better food for the both of us, this has changed the way we both think about food choices and meals, even though it was never her intention to change her eating habits. If you are in a “mixed eating” relationship, I believe that one of the most important things you can do is respect the other person’s way of eating and not force them to change. 

My tips for cooking plant-based meals for meat eaters:

Focus on incorporating hearty, plant based proteins like lentils, beans, tofu or tempeh. Some of my favorites include tempeh tacos (pictured above), lentil loaf, tempeh of the sea, teriyaki tempeh, lentil and greens casserole, spicy tofu with spelt berries, and field roast tacos (see recipe below). Hearty, meatless breakfast options may include banana and seed granola bars, sprouted buckwheat granola, breakfast quinoa, cinnamon oatmeal porridge, or a green smoothie.

When cooking plant-based/vegetarian/vegan meals for someone who doesn’t usually eat that way, as silly as this may sound, I think it’s really important to make good food! Meat-eaters sometimes think that plant-based dishes are bland, boring, and unsatisfying. However, I think it’s important to realize that any dish – plant-based or animal-based - can be bland, boring, and unsatisfying if made incorrectly or not seasoned well.

I always make it a point to make our food delicious and flavorful, as well as use garnishes. People eat first with their eyes so focus on serving meals using attractive plates, plating the food nicely, and adding a variety of colors to dishes. If you are the one doing the cooking, pretend like you are making food at an upscale, hip, vegetarian/vegan restaurant. This may seem like a small detail, but I promise it makes a big difference!

If you are a vegetarian/vegan eater cooking for meat-loving folks, it’s also helpful to cook foods that are already known for being vegetarian/vegan so they don’t feel like the “meat is missing.” I found that Thai and Indian dishes like Simple Lentil Dal, Chana Masala, Coconut Lentil Curry, or Tom Kha Soup, tend to go over well. 

The last tip that I will say here is to relax and have a sense of humor about it all. No, it’s not fun when Ashley tells me that my green smoothie tastes like “liquid barnyard” or the time when she ditched my bok choy stir-fry for a PBJ, but just like all things in a relationship, eating together is about having good communication, mutual respect, and a little compromise.  

I’d love to hear your thoughts on this topic please leave me a comment telling me about what meals are like in your household. If you are vegetarian/vegan, I’d love to hear what your best tips are for cooking for the meat-eaters in your family. And if you are a meat-eater, what tips do you have for enjoying vegetarian/vegan/plant-based cuisine? 

And now onto the tacos...

This recipe is a great way to satisfy folks of different eating preferences at the same meal. I also think this recipe is helpful for anyone trying to transition away from faux meats or who doesn't like beans. When I was first becoming vegetarian, I honestly didn't like the taste or texture of beans so creating dishes mixed with another veggie protein source (like Field Roast or tempeh) was especially helpful for me. If you are gluten-free or prefer not to use the Field Roast, this recipe is fabulous with just the beans. Be sure to serve the tacos with a variety of toppings like grilled onions, tomatoes, or avocado slices.

Pinto Bean and Field Roast Tacos

Serves 4

1 tablespoon olive oil
1 medium yellow onion, diced
3 garlic cloves, minced
3 cups cooked pinto beans
1/2 cup vegetable stock
1 teaspoon cumin
1 teaspoon smoked paprika
1/2 teaspoon chili powder
2 Mexican-Chipotle Field Roast Links, sliced
Freshly-ground sea salt and black pepper to taste
12 corn tortillas, warmed
Toppings of choice

Add olive oil to a pot over medium heat. Add the onion and saute for five minutes, or until translucent. Add the garlic cloves and saute for an additional minute, until fragrant. Add the pinto beans, stock, cumin, paprika, chili powder, and Field Roast. Simmer for 10 - 15 minutes and add salt and pepper to taste, if desired. 

Spoon bean mixture into tortillas and serve with toppings of choice. 

Roasted Fennel and Cauliflower Soup

Let me start this by saying that I'm not a big "kid person." I heavily admire people who are parents (seriously, you have the hardest job on this planet!), but I've never wanted to be one myself.  I also work with children and families in my job so I get a pretty good dose of being around kids in my daily life.

And this is precisely why when a friend told me several months ago that I "would make a wonderful mother," I practically laughed in her face. That's nice and thank you, but nope, it's not for me. 

She proceeded to tell me that she was convinced someday I would adopt a child from an orphanage. I continued to argue that ain't ever gonna happen.

This is exactly why this week I had a mental breakdown when I read this blog post by Lindsay at Pinch of Yum.  Lindsay and her husband moved to the Philippines for a year to teach at an orphanage. When I saw the pictures of these kids and read her post yesterday, I literally felt an urge from deep inside of my chest to move there and adopt these children. All I could think was, "oh $*%t, it's happening..."

And so, in order to prevent myself from moving to the Philippines and/or adopting children tonight, I made soup. This may not make a lot of sense, but it seemed like a better choice than hiding in a corner of my kitchen and stuffing my face with cookies from sheer panic.

If you see a cookie recipe posted here tomorrow, please send help.

As we ease into spring, I love making pureed soups that feel light enough to eat in warmer weather, but still hearty enough to serve at a meal. And since roasting fennel is my new obsession, a roasted fennel soup just seemed to make sense. This soup is light with a mellow flavor from the fennel and cauliflower and I love how the dill and lemon make the flavors pop.

One of my trademarks with soup is to puree beans in for a source of plant-based protein and to add some general heartiness to the soup. I used garbanzo beans in this batch, but any white bean would also work. Since the fennel and cauliflower were going to be pureed, I dry roasted them without any oil (I have a well-seasoned baking sheet and they didn't stick), but you can roast them in oil if needed.

Roasted Fennel and Cauliflower Soup

Vegan, vegetarian, sugar-free, gluten-free, soy-free, and grain-free
Serves 4 as a side

Ingredients:

1 large fennel bulb, chopped (about 2 cups)

1 large head cauliflower, chopped (about 4 cups)

1 tablespoon olive oil
1 medium yellow onion, chopped

2 garlic cloves, minced
6 cups vegetable stock

2 cups cooked garbanzo beans or chickpeas
Freshly-ground sea salt and black pepper
2 tablespoons fresh dill, divided

2 organic lemons, zested, then cut into wedges
Olive oil for drizzling

Instructions:

Preheat oven to 350 degrees F.

Lay fennel and cauliflower flat on sheet pan and roast for 30 minutes, turning occasionally, until tender. Remove from oven and set aside. 

Add olive oil to a large pot over medium heat.  Add the onions and saute for five minutes, until translucent. Add the garlic and saute for 1 - 2 minutes, until fragrant. Add the roasted fennel and cauliflower, vegetable broth, and garbanzo beans. Bring to a boil, then simmer for 10 - 15 minutes. 

Add one tablespoon fresh dill and blend the soup by using an immersion blender or transferring it to a regular blender. (If using a regular blender, be very careful as the steam can sometimes cause the lid to blow off.  I recommend blending small batches while holding the lid down with a pot holder or towel in hand.)  

Before serving, add sea salt and black pepper to taste. Garnish bowls with remaining fresh dill, lemon zest, a drizzle of olive oil, and serve with lemon wedges. 

Recipe shared at Weekend Wellness

9 Green Drinks for St. Patrick's Day!

I know that St. Patrick's Day isn't typically associated with green smoothies and juices, but I think maybe it's time we changed the tradition. If you are one of those people heading out to a weekend celebration with corned beef, Irish bread, cabbage, potatoes, or beer, I hope that you'll down one of these green drinks before embarking on the festivities. I promise your body will thank you later!

1. Mojito Juice
A juice packed with fresh enzymes that resembles a fancy cocktail? I'm in! This combination of cucumber, celery, mint, kale, and lemon will leave your tastebuds begging for more!

2. Green Smoothie 101
Green smoothie newbie? Perfect, you've come to the right place! This video tutorial will get you blending up smoothies correctly so your drink ends up healthy and enjoyable!

3. Green Lemonade
This fresh juice combo resembles my favorite childhood drink and is loaded with nutrients! The lemons help cut the "green" taste so this drink is perfect for those new to juicing.

4. Energizing Green Smoothie
If you are trying to replace your morning cup of joe with something healthier or just need a quick, filling breakfast on-the-go, this smoothie is your new best friend. It's perfect for boosting energy, detoxing, and helping you recover from a workout.

5. Bok Choy Green Juice
This juice is simple and refreshing. I love that it only contains two ingredients and makes me feel amazing anytime I drink it.

6. Kale Smoothie For Kids
No green smoothie round-up would be complete without this one! This smoothie is perfect for transforming "picky-eaters" -- adults included.

7. Kale Smoothie For Ladies
This green smoothie naturally boosts energy (without caffeine!), balances hormones, alleviates cramps, helps stabilize blood sugar, and tastes like chocolate. Enough said.

8. Kale Smoothie With Pear and Herbs
This smoothie is one of my favorites in fall when fresh pears are first available at the market, but I love its refreshing quality in spring. The herbs add a beautiful zest that makes me feel like winter is finally over!

9. Mean Green Juice
Don't be intimidated by its name - this juice is incredibly friendly! This post also has a great video to help you get started with the basics of juicing. Drink up!

I hope you enjoyed this green drink round-up! Have a healthy weekend!

Cheers,
Sonnet


Psst, if you enjoyed this, be sure to share it with your friends!

Hearty Yam and White Bean Hash

Hi friends,

I have a special treat for you today! I am off traveling in Washington DC for a conference this week and can't wait to share my food journey with you! Until then, I guess you'll just have to do with this hearty yam and white bean hash I cooked up over the weekend.

You can find this recipe over on Richa's blog, Vegan Richa. I'm a big fan of hers and I love the way she combines simple, plant-based ingredients into amazing dishes with a focus on Indian cuisine. (Plus, if you haven't checked out her Roasted Butternut Squash Sliders with Balsamic Caramelized Onions you definitely should!)

Hope you have a wonderful week!

Continue to the recipe...

Yerba Mate Chai

There are quite a few things that I am utterly obsessed with at the moment...

80's music. 

Soba noodles with mung bean sprouts. 

Kettlebells. (If you live in Seattle, Kettlebility's classes are awesome!)

Tim Ferris and The 4 Hour Workweek.

Chicago Fire on NBC. (a.k.a. A drama about beautiful people that rescue people. I'm in.)

Popcorn with a little coconut oil and sea salt. Pure bliss. 

Kris Carr's new cookbook. 

Danielle LaPorte and The Desire Map. 

Yoga pants. Always and forever.

And yerba mate tea. Ooh how I love mate tea.

I first began drinking mate tea in college and instantly fell in love. Later that year I completely gave up coffee for mate and have never looked back. Yerba mate tea is a South American tea that tastes sweet and grassy. To me, it has a milder taste compared to green tea. I prefer to drink mate because it gives me an energy boost without the side effects of caffeine (e.g. headache, jitters, etc) that I experience when I have black tea or coffee.  You can find mate at any health food store or online. 

I love drinking mate tea with just a little homemade vanilla almond milk, but I decided to change it up this week with a simple mate chai. If you don't like the taste of mate tea or prefer to have a caffeine-free version, simply sub rooibus tea instead. 

Yerba Mate Chai

Adapted from Simply Recipes

Makes 1 large pot of tea (6 cups)

Ingredients:

1/2 of a star anise star

10 whole cloves

2 cinnamon sticks

6 whole white peppercorns

1 cardamon pod opened to the seeds

1-inch piece fresh ginger, mashed

3 cups water

2 heaping tablespoons of yerba mate tea (or another tea of your choice)

3 cups almond milk (or milk of your choice)

Sweetener of choice, to taste

Instructions:

In a small saucepan, add spices and water. Bring to a boil. Remove from heat and let steep for 5 - 20 minutes, depending on how strong you want the spice flavor to be. 

Add almond milk to the water and spices. Bring the milk and spice mixture just to a boil and remove from heat. Add the tea and let steep for 5 to 10 minutes.  Add sweetener to taste, if desired.  Strain into a pot and serve warm. 

Daikon Carrot Salad with Almonds

Do you know how hard it is to get a cat to make a cute paw print on a card?  No, of course you don't... because why would you?  Why on earth would you do something weird and wacky like that?  Things like this are best left up to me; then I can come back and tell you how crazy they are.

I got this idea to make a card "from our cats" for my partner for Valentine's Day.  Naturally my first concern was what medium to use that would be safe on their paws. Anything possibly toxic like ink and paint were most definitely out so I opted for fresh beet juice.

You should know that beet juice stains. Bad. Especially when there are tiny paws covered in beet juice that are running very quickly away from you. In the end, I didn't even get a cute paw print on the card. All I got was a couple of red, ill-shaped blobs. I think the card ended up looking more like a threat than a gesture of one's love and admiration.  

So, the lesson here is simple: don't be like me when it comes to cats... or probably life in general. But, if you like good food, you are more than welcome to be like me when it comes to this salad.

This salad is simple and easy to adapt depending on the produce you have on-hand.  I love using daikon radish in this salad for its mild spice that complements the sweet carrots and broccoli stalks perfectly.  Serve this as a refreshing appetizer or side dish to any entree.

Daikon Carrot Salad
Adapted from Clean Start by Terry Walters
Serves 4

Ingredients:
2 cups julienned daikon radish
2 cups julienned carrots
2 cups julienned broccoli stalks
1/2 cup chopped fresh cilantro
1/2 cup chopped raw almonds

Dressing
1 tablespoon apple cider vinegar
1 tablespoon olive oil
2 teaspoons sesame oil
2 teaspoons maple syrup
2 teaspoons ume plum vinegar
1/4 teaspoon sea salt

Instructions:
Place daikon, carrots, broccoli, and cilantro in a large mixing bowl and toss to combine.  In separate bowl, whisk together dressing ingredients.  Drizzle dressing over salad and toss evenly to coat. Fold in chopped almonds and serve.

Spicy Wakame Chili

I'm currently in the midst of a weird living situation and it includes living with two football fanatics. The television is always blaring sports. There are randoms screams and bouts of profanity blaring from the living room at all hours. And I have committed the football schedule to heart so I know exactly when I should be out of the house. Come Super Bowl Sunday you can find me at the spa, thank you very much.

When I made this chili this week it was not with the intention of serving it at a pre-game party, but I think this recipe will nourish you regardless of what you have in store this weekend. And, I'm really excited to share this recipe with you because this chili has a special ingredient.  Can you guess what it is?  I suppose judging from the title you might say wakame, and you would be correct!

If you are not already familiar with wakame, it's definitely time to get this sea vegetable on your radar. Wakame is a seaweed loaded with magnesium, iron, calcium, iodine, folate, and a host of vitamins. I've mentioned before that I can't stand the smell of the ocean or anything that tastes "fishy," but I have become an expert at hiding sea vegetables in foods.

I always add kombu (edible kelp) to my beans while cooking (to help soften them and add trace minerals) and I can't get enough of this gingered sea vegetable salad with arame. I've recently begun to sneak wakame into my vegetable stocks and soups and I promise that with this recipe, you won't even know it's in there!

I usually buy my wakame and sea vegetables from Eden Organic. I trust their brand and have always been impressed with their quality. (You can usually find them in your local health food store as well as online.)

Start by soaking the wakame in water. Look at it grow! I only used two teaspoons of dried wakame in this recipe so that I wouldn't notice it in the broth. However, if you actually like the taste of the ocean, feel free to add more!

Once you soak the wakame for about five minutes, simply drain the soaking water and then blend it with the vegetable broth. I have found that blending it helps to disperse the seaweed so you can be sure you won't find any chunks in your soup. You can use this technique to add wakame to any recipe that calls for vegetable broth. 

After this, you're off to make your chili. This chili is fabulous on its own, but it's even better when topped with tofu sour cream!

(Psst: Have you "liked" For The Love of Food on Facebook yet? This is a great way to stay updated on new recipes and engage with our food community!)

Recipe shared at Wellness Weekend

Spicy Wakame Chili
Serves 6

2 teaspoons dried diced wakame
2 cups vegetable broth
1 tablespoon olive oil
1 medium yellow onion, diced
2 medium carrots, diced
2 celery stalks, diced
1 green bell pepper, seeded and diced
3 cloves garlic, minced
2 cups cooked black beans
2 cups cooked kidney beans
2 cups cooked pinto beans
2 cups fresh or frozen corn kernels
1 tablespoon cumin
1/2 teaspoon chile powder
2 teaspoons paprika
1 tablespoon dried oregano
1-28 oz can diced tomatoes with juice
1-14.5 oz can diced and fire-roasted tomatoes
1/4 cup tomato paste
Sea salt and freshly-ground pepper to taste

Begin by soaking the wakame in some water for about 5 minutes, until it expands. Drain the wakame and add to a blender with your vegetable broth. Blend until smooth and set aside.

Add the oil to a pot over medium heat. Add the onions, carrots, and celery and saute for about 5 minutes, until onions are translucent. Add the bell pepper and garlic and saute an additional minute, until the garlic is fragrant.

Add the remaining ingredients, along with your vegetable broth, and simmer on low for about 30 minutes. Serve hot, topped with the tofu sour cream.

Tofu Sour Cream
adapted from Food.com

1 (10 1/2 ounce) box silken firm tofu
1 tablespoon olive oil
2 teaspoons lemon juice
3 teaspoons apple cider vinegar
2 teaspoons maple syrup
1/2 teaspoon salt

Crumble tofu and all other ingredients into a food processor and process for several minutes, until smooth. I recommend placing it in the fridge or freezer for about 10 minutes to help firm it up prior to serving.

Store in an air-tight container in the refrigerator and it will keep up to 5 days. (Note: it may separate so mix thoroughly before reusing).

Fajita Baked Yams

I've stopped myself about ten times now from sharing this recipe with you. Why? It's a silly reason and I'm sure you'll laugh. It's because I worry that it's too simple.

I'm all about easy and quick recipes, but this one just seems overly simple. I finally decided to get over myself and just share it with you already because it's a great example of a meal that I eat. And, quite often I might add.

There are recipes that are great for company.  There are recipes that are great for showing off fancy culinary techniques. Then there are recipes that just taste good, are easy to make, and make a fabulous meal.  This is the latter. And I'm going to keep telling myself that just because a recipe is simple doesn't mean it's any less tasty.

This recipe includes baked yams, sautéed fajita veggies, and some spiced black beans.  For an easy weeknight dinner, roast the yams and make the black beans ahead of time. Then, come dinnertime, simply saute up your fajita veggies, reheat your potato, and top it with some black beans. This recipe is incredibly flexible so feel free to add in any leftovers from your fridge that need to be used up. And, it is mighty fine with topped with some fresh avocado slices! 

Fajita Baked Yams
Serves 4

4 medium-large yams
1 tablespoon olive oil
2 green bell peppers, seeded and sliced
1 red onion, sliced


Preheat oven to 400 degrees F. Scrub yams and place in a baking dish (you can line it with foil to make cleaning easier). Bake about 45 minutes - 1 hour, or until yams are tender.

Add olive oil to a pan over medium-low heat. Add the bell pepper and onions and saute 5 - 7 minutes, until tender-crisp.

Simple Black Beans

Serves 4

1 tablespoons olive oil

1 yellow onion, diced

3 garlic cloves, minced

2 teaspoons ground cumin

2 teaspoons smoked paprika
pinch of chile powder

4 cups cooked black beans

1 cup vegetable broth

2 bay leaves

freshly ground salt and pepper to taste
Red pepper flakes

Add the olive oil to a pot over medium heat.  Saute the onion for 5 minutes, or until translucent.  Add the garlic, cumin, paprika, and chile powder and saute for an additional minute. Add the black beans, vegetable broth, and bay leaves. Simmer for about 20 minutes, until beans are soft, and add salt and pepper to taste.

Remove the bay leaves and serve beans atop baked yams. Garnish with red pepper flakes, if desired. 

Roasted Vegetables with Lentils

If we were sitting down for lunch together I’d tell you about how I’m a little stressed out this week. I’d confess that by 9 am I already had two cups of green tea when I probably should have had chamomile. At least I started my day with a green juice, right?

If we were sitting down for lunch together I’d tell you about how I’m in the middle of moving… again.  Even though we just moved a few months ago, we got this great opportunity to take over my partner’s brother’s house because he and his wife are moving out of the country. So, in the last two and a half weeks, we broke the news to our landlord and found someone to take over our apartment lease.  The only catch is that the person taking over our lease needed to move in right away so that means we are moving this week. Moving into a house where myself, my partner, her brother, and his wife will be living together for the next month and a half until they move out of the country. Let’s hope they like green smoothies and cats.

If we were sitting down for lunch together I’d take a deep breath, tell you how good it is to see you, and then serve you some roasted vegetables with lentils. After all, it's always good to see you. And I'm really excited for lunch. 

This is such a simple and easy dish to prepare that you can even make it during the week you're moving. (No joke!) Just grab any leftover produce from the fridge, chop it up, and roast it off on a sheet pan while you boil some lentils. No stress and lots of tasty nutrition!

My favorite part of this is the roasted red onions. Roasting them brings out their intense sweetness, which is a winning combination with the acorn squash. Since the skin of acorn squash is really tough, I recommend roasting the squash with the skin on, but scooping out the flesh when eating. And if you wanted to make this a heartier meal, this can be served over a bed of quinoa or made into a hearty salad over a bed of greens.

Roasted Vegetables with Lentils
Adapted from Whole Living
Serves 4

1 tablespoons coconut oil
1 red onion, cut into 1-inch wedges
1 small acorn squash, halved, seeds removed, cut into 1/2-inch slices
2 cups cauliflower florets
1 cup dried French green lentils, rinsed
2 cups vegetable stock
1 tablespoon extra-virgin olive oil
1 tablespoon apple cider vinegar
1 tablespoon Dijon mustard
Freshly-ground black pepper and sea salt to taste
Fresh herbs, if desired

Preheat oven to 425 degrees F. Toss vegetables with coconut oil and arrange on baking sheet in single layer. Roast, turning once, until vegetables are caramelized and tender, about 25 - 30 minutes.

Meanwhile, place lentils and vegetable stock in a medium saucepan. Bring to a boil, then simmer, covered, until lentils are tender, about 25 minutes.

Combine olive oil, vinegar, and mustard. Toss lentils with vinaigrette and serve over roasted vegetables. Season with freshly-ground black pepper and sea salt and garnish with fresh herbs, if desired.

Juicing 101 [Video]

If you are looking to change your health, juicing is one of the best things you can do for yourself. I will readily admit that I am a juicing addict and I'm super excited to get you juicing as well! In today's video I'll show you how to make a basic juice at home, but first, let's talk about some important benefits:

• Drinking fresh vegetable juice allows you to consume more fresh fruits and vegetables, which we all know are full of good things like vitamins, minerals, and (since you are consuming them raw) beneficial enzymes. Fresh juice is also loaded with antioxidants that bind to toxins and help remove them from the body.
• Fresh vegetable juice is very alkalizing, meaning that it helps to restore the body to its proper pH and  assist the body in detoxing. 
• Most of the foods in the Standard American Diet cause the body to be too acidic (e.g. animal products, sugar, fried foods, bread, alcohol, etc) and this acidity builds up over time causing inflammation and creating stress for our organs and tissues. 
• On the other hand, eating fresh, alkaline-forming foods like vegetables, vegetable juice, nuts, seeds, most legumes, water and some fruits, helps to strengthen the body and keep it healthy. 
• Since the juicer extracts the insoluable fiber from the fruits and veggies, fresh juice is very easy on the digestive track (making it perfect for anyone with digestive issues) and it makes the nutrients easy to absorb. Plus, since your digestive system doesn't have to expend as much energy to break down juice, your body can spend that energy on healing your cells. 

Drinking fresh vegetable juice is one of the best ways to increase your energy and detox your system! 

I know from personal experience that I feel more energized when I drink fresh juice on a regular basis. It's basically like a supercharged liquid vitamin for your cells! I have also found that drinking fresh vegetable juice helps to curb sugar cravings!

Cantaloupe and Beet Juice

Ginger Orange Carrot Juice

Green Lemonade

So, what should you juice?  For daily juicing, I recommend drinking 100% vegetable juice or including low-sugar fruits in your juice, such as green apples, lemon, lime, berries, and grapefruit. Since juicing extracts the insoluable fiber, this makes the natural sugars in fruit absorb more quickly causing your blood sugar to spike. And since juice is easy to drink (compared to eating the fruit or vegetable), it's very easy to consume more sugar than you realize by drinking fruit juice. 

Of course, if you are new to juicing or are drinking juice as a treat, it's really fun to add fruit to mix it up a bit.  When you are just getting started, you might want to try adding half of a sweet fruit (like pears or red apples), then switching to low-sugar fruits as you get used to the taste. You can also "sweeten" your juice by including naturally-sweet vegetables like beets and carrots. You'll find a variety of juice recipes throughout this post for some healthy inspiration!

For more information about juicing, you can also check out my Vegetable Juice 101 post.

Rainbow Carrot Immune Booster

Beet Detox Juice

Bok Choy Green Juice

If you are ready to get juicing, check out my Juicing 101 video above and leave me a comment below telling me what you're going to juice!

Green Smoothie 101 [Video]

I'm a big fan of drinking green smoothies and if there is one thing I could get you to start doing today to change your health, it would be loading up on these healthy green drinks. Today I'm doing something a bit different and sharing a video with you to help inspire you to jump start your health with a green smoothie!

Green smoothies have a ton of benefits, such as:

• Green smoothies are perfect for enhancing the immune system, purifying the blood, and rejuvenating the body. They are loaded with vitamins, minerals, fiber, folic acid, chlorophyll, and many other micronutrients. Since you are consuming the greens raw, you are also getting the full nutritional value of the greens as well as their digestive enzymes.  
• Green smoothies are really easy to digest.  Since the greens are blended up, your body doesn’t have to work as hard in order to extract the nutrients and it is much easier on your digestive system. So, if you are someone that has digestive issues, this is a perfect way to add more fruits and veggies into your diet. 
• Green smoothies are fabulous for kids! If you have children or teenagers, I highly encourage you to make a green smoothie with them.  The key is to get them involved and let them help make the smoothie so they feel like they are part of the process (rather than being pressured into drinking something unfamiliar). I have honestly make this smoothie with well over 300 children over the last two years and it always amazes parents what kids will drink when they get to be involved in the process.
• Green smoothies reduce your cravings! When I work with clients in my health coaching practice one of the first things I will get them to do is start drinking green smoothies.  Most of them will immediately notice a decrease in sugar cravings because they are crowding out those less-healthy foods and their body will naturally start to crave fresh foods.  

If you are ready to have more energy and change your health, start with a green smoothie.  

Regardless of the benefits of a green smoothie, if you think that green smoothies are going to taste like liquid barnyard, I’m sure you are not very psyched to get blending.  Today, I’m here to dispel the gross green smoothie myth and show you how to make a delicious smoothie that won’t traumatize you for life!

Helpful tips for beginners:

• It's okay to start slow. If you have never had dark, leafy greens before or are nervous about adding them to the smoothie, start with a small amount.  You can always add more later and there is no reason to overload your drink in the beginning and then gross yourself out! For beginners, I recommend starting with a 3:1 ratio of fruit to greens. 
• The key to making the smoothie delicious (besides the ratio of ingredients) is having the right texture. It's definitely easier to make a green smoothie properly if you have a high-speed blender with a powerful motor (I use a Vitamix 5200), but if you don't have a high-speed blender, start by blending your greens and liquid completely before adding any fruit.  This will ensure that your greens are completely liquefied and there are no green chunks left in the smoothie!
• Use frozen fruit instead of ice to make it cold and creamy! Frozen bananas, frozen mango, frozen berries, and other frozen fruit make the texture smoother than using non-frozen fruit and adding ice. 

Basic Green Smoothie Recipe

Ingredients: 

• 1 cup of raw greens (kale, chard, collards, spinach, etc)
• 1.5 cups liquid (non-dairy milk, fresh juice, coconut water, green tea, or water)
• 1 frozen banana (remove the peel, cut into 1-inch slices, and freeze overnight)
• 1 cup of frozen berries (strawberries, blueberries, raspberries, and/or blackberries)

Directions: 

Remove any tough stems from the greens. Blend greens and liquid for 15 seconds - 1 minute (depending on your blender) on high. Add fruits and blend for 15 - 30 seconds, or longer as needed to achieve a creamy consistency. Drink up!

You can also try my advanced Green Smoothie 2.0 recipe and my Kale Smoothie for Kids. 

In the comments below, tell me what your favorite green smoothie recipe is or, if you've never made a green smoothie before, let me know when you'll be trying it!  

(And don't forget about our 2013 Health Revolution! I'd love for you to share your smoothie photos with me via Twitter and Facebook!)

Rosemary and Sea Salt Roasted Pecans

Let's ring in the New Year right.

Let's grab our favorite beverage (I highly recommend this ginger spritzer or a cranberry rosemary refresher), our coziest blanket, and a handful of salty snacks. Let's curl up watching a good movie that makes us cry... play a board game with friends and have so much fun laughing that it hurts... or perhaps spend the evening batting a pretend mouse around with some felines.  There are lots of great ways to celebrate the New Year; just don't forget the snacks.

Wishing you health and happiness in 2013!

These rosemary and sea salt pecans are incredibly addictive. You've now been warned: do not make these on an empty stomach. The first time I made these, I think I ate about a cup in one sitting. This is serious business.

When roasting nuts, it's important to roast them at no higher than 170 degrees F because high temperatures cause nuts to break down their fats and produce free radicals. (This is also why you never want to use olive oil for high temperature cooking.)  To get around this, you can gently roast the nuts in the oven at 170 degrees F or, if you prefer a raw version, use a food dehydrator at an even lower temperature.

Note: I tried a batch of these in my dehydrator at 110 degrees F for 6 hours and they did not get the same "roasted" flavor as in the oven, but they were toasty and delicious all the same.

Rosemary and Sea Salt Pecans
Makes 2 cups

2 cups whole pecans
1 tablespoon olive oil
1 tablespoon finely chopped fresh rosemary
1/2 teaspoon coarse sea salt (or more to taste)

Preheat oven to 170 degrees F.  Toss pecans with oil, rosemary, and salt.  Lay flat on sheet pan and bake for 15 - 20 minutes, or until nuts are toasted.

Recipe shared at Weekend Wellness.

Garlicky Mashed Cauliflower and Parsnips

This time of year is madness. Everyone is trying to get a million things done. Presents in need of wrapping seem to grow exponentially. Last-minute holiday cards need to be signed and mailed. Packages need to be shipped.  And don't even get me started on the lines at the post office. *shudder*

To make matters worse, I am constantly surrounded by sugary treats and heavy meals. I don't know about you, by my body is rebelling. Even looking at another holiday cookie makes me feel a little ill. I think it's time to get back to the basics and get some more veggies into my diet, snap!

In planning my holiday menu, I've been looking for ways to "lighten up" some traditional favorites.  There is nothing wrong with mashed potatoes, but I've recently discovered this mock version that I love even more than the original. Plus, it only involves 4 ingredients and can be made in under 15 minutes. Yes, please!

So what's in it, you ask?  Pureed cauliflower and parsnips combined with a little garlic and olive oil.  Yum! It's the perfect (lighter) side to your holiday meal and goes fabulous with my gluten-free and vegan mushroom gravy (recipe coming soon!).  Enjoy!

P.S. If you live in Seattle, don't miss FIT + FIERCE + FABULOUS on Sunday, January 13th! You'll release tension and open up your mind with yoga, get clear on how to achieve big goals in 2013 with Life and Business Coach June Moore, have a blast dancing your booty off in Zumba, AND I'll show you how to beat your sugar cravings by discovering where you've been missing sweetness in your life! The early bird registration ends soon so sign up now to save $50!  

Garlicky Mashed Cauliflower and Parsnips
Serves 4

4 cups chopped cauliflower florets
2 cups chopped peeled parsnips
2 cloves garlic, minced
1 tablespoon extra-virgin olive oil
Freshly-ground black pepper and sea salt to taste

Bring a pot of water to a boil. Add the cauliflower and parnsips and cook until tender, about 10 minutes. Reserve about 1/4 cup of the cooking liquid, drain well, and then transfer the cauliflower, parnsips, and minced garlic to a food processor.  Add oil and a little water, 1 tablespoon at a time (as needed), and puree until smooth. Season with salt and pepper and serve.