Veggie Tray Extra Everything


We’ve got a small, square shaped wooden table with three chairs + a highchair in our kitchen. I bought the table when I moved to my first 1-bedroom apartment and it was perfect for that tiny space. Back then I only had two chairs and the table mostly carried pasta dishes and red wine glasses. Eighteen years, four apartments and three children later, we still eat most our meals on it. It is honestly not very pretty and its wine stains are now mixed with blueberries, turmeric, coconut and all the stains, smudges and scratches that come from years of feeding babies. Because it is square shaped and we are five in the family, Luise or I end up eating our meals either standing up or sitting on an extra stool squeezed in on a corner. It’s a small but pretty striking symbol that:

A) I am too sentimental about my furniture.

B) We weren’t entirely prepared for how life with three children would be.

I wrote a little text on Instagram about this. That behind glossy photos of food, travels and a kitchen that on good days looks picture perfect, we are still trying to figure out life. And find somewhere to sit. The plan is to get a round table that hopefully both will fit into the kitchen and have seats for the entire family. But until then, I’ll keep eating standing up.


I first shared this recipe/method about a week ago on Instagram stories (hence the poor image quality above) and judging from the number of direct messages in my inbox, I thought I’d post an more outlined version here as well. We cannot get enough of tray bake dinners in our family. They are simply one of the easiest and most delicious weekday solutions we know and this recipe represents much of what we love about food. Easy to make, easy to like, easy to adapt. It combines warm and cold and sweet and savory. It is vegetable centered, comforting, leaves a minimum of dishes and the kids like it too.

Our twist is that we add lots of fresh ingredients to the tray once it’s ready in the oven; yogurt, pesto, lettuce, spinach, black beans and pomegranate seeds. They add texture and make it feel more like a proper meal. Some days we act like adults and put plates on the table. Other days we just stick the kids a fork each and we all eat from the same tray (sorry mum!).

We’ve shared the recipe exactly as we made it last week but we’ve also included a list of variations below the recipe. So don’t get hung up on any specific ingredients, simply use this more as a starting point. The important thing in this recipe is the combination of roasted ingredients + fresh veggies + fruit + something creamy. I hope you give it a try. It’s truly a perfect autumn weekday dinner.


One-Tray Dinner Extra Everything

We wrote a similar recipe for the September issue of Jamie Magazine. We added raw spiralized vegetables (makes it even prettier!) and halloumi instead of yogurt. We add kale and Brussels sprouts midway through roasting since they need less time. The goal is that they will be perfectly crunchy at the same time as the other vegetables are ready. It can be a little tricky to time it right on your first try but second time around you usually get the hang of it.

Warm ingredients
1 kg / 2 lbs potatoes

3-4 carrots, peeled
1 broccoli 
250 g / 1/2 lb Brussels sprouts
3-4 large kale leaves
olive oil

Cold ingredients
2 handfuls baby spinach

1 avocado
1 cup cooked black beans
pomegranate seeds

pesto (you can thin it out with a little olive oil)

Cut potato, carrots and broccoli into bite-sized pieces. Add to a large tray and drizzle with oil and salt. Bake at 200°C / 400°F for approx. 15-20 minutes. Cut the Brussels sprouts in halves. Trim off the thick stalks from the kale and tear the leaves into smaller pieces. Drizzle with oil and salt, add to the tray and bake for 10-15 minutes more or so. The vegetables are ready when they are golden and tender and the kale chips are crunchy.

Scatter baby spinach, sliced (or mashed) avocado, black beans, pomegranate seeds, dollops of yogurt and pesto evenly over the vegetables. Squeeze over a little lemon and drizzle with oil. Dig in!

Roasted ingredients: Carrots / Broccoli / Cauliflower / Cabbage / Sweet potato / Bell pepper / Brussels Sprouts / Kale / Potatoes / Parsnip / Beetroot
Fresh ingredients: Lettuce / Aragula / Spinach / Avocado / Cucumber / Cherry Tomatoes / Spiralized Carrots, Beetroot or Zucchini
Fruit: Apple / Orange / Pear / Pomegranate Seeds / Grapes
Sauce: Yogurt / Tahini / Pesto / Romesco / Hummus / Dijon Vinaigrette / Coleslaw
Extra: Nuts / Seeds / Beans / Boiled eggs / Halloumi cheese / Feta Cheese / Goat’s Cheese


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Cranberry Ginger Overnight Oats

Cranberry Ginger Overnight Oats

Andrew Purcell, Carrie Purcell
Makes 1 SErving
  • 2/3 cup plain 2-percent-fat Greek yogurt
  • 1/3 cup rolled oats
  • 1/4 cup unsweetened almond milk
  • 3tablespoons dried cranberries
  • 1/2 teaspoon grated fresh ginger
  • 1teaspoon maple syrup
  • 1/4 teaspoon pumpkin pie spice
  • 1/4 teaspoon vanilla extract
  • 1tablespoon almond butter
  1. In a small container, stir together oats, almond milk, cranberries, ginger, maple syrup, pumpkin pie spice, and vanilla
  2. Refrigerate at least 6 hours.
  3. Serve cold, topped with almond butter.

Nutrition Per Serving

404 calories
14 g fat (2 g saturated)
51 g carbs
25 g sugar
6 g fiber
22 g protein


greek yogurt, oats, almond milk, cranberries, ginger, maple syrup, pumpkin pie spice, almond butter, overnight oats, breakfast, gluten free, vegetarian, egg free, selfstarter

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Health Benefits of Green Mangoes(unriped) |Health Benefits

1.Eating unriped mangoes with salt prevents the excessive loss of water from the body and helps to quenches our thirst.In addition,it also protects us from the negative effects of very high temperature.

2.Drinking unriped mango juice prevents the excessive loss of sodium chloride and iron during summer due to excessive sweating.

3.Dried mango powder called Amchur is highly beneficial in treating Scurvy(deficiency of Vitamin C).

4.Eating Unriped mangoes,a rich source of pectin, mixed with honey and salt is highly beneficial in treating gastro-intestinal disorders.It is also considered as very effective medicine for summer diarrhea, dysentery, piles, morning sickness, chronic dyspepsia, indigestion and constipation.

5.Unriped mangoes are extremely beneficial in treating blood disorders because of its high vitamin C content. It increases the elasticity of the blood vessels and helps the formation of new blood cells. It aids in the absorption of iron and prevents bleeding tendencies. It increases body resistance against tuberculosis, anemia, cholera and dysentery.

Green Mangoes
Green Mangoes

6.Boiled unriped mangoes juice mixed with sugar, cumin and pinch of salt helps to treat the prickly heat,sour throat and sun stroke in summer.

7.Helps in treating liver disorders as it increase the secretion of bile acids and clean the intestines of bacterial infections.

8.Unriped mangoes have more Antioxidants and Vitamin C than riped mangoes.These antioxidant properties protects the body against cancer and cardiovascular diseases.

9.It is helpful in treating morning sickness.

10.Being rich source of Vitamin C,it improves stamina and helps to fight against diseases.

11.As an alkaline food,it helps to control acidity to some extent.

FREE – 7 Days To Thriving On A Vegetarian Diet – Nutrilicious

Being a vegetarian has several advantages both from a health and environmental perspective. However, the perceived disadvantages of being a vegetarian sometimes discourage people from making the switch. These so-called ‘disadvantages’ are easy to overcome and should not stand in the way of choosing to become vegetarian.

The most common misconceptions around a vegetarian diet are:

. You can’t get enough protein, calcium, iron or B12

. You will always be hungry

. You can’t eat out

. All you eat is tofu and salad

Do any of these resonate with you? Would you like to give a vegetarian diet a shot to see what it is like? I am running a 7 Day ‘You Can Do Vegetarian’ Challenge to show you how easy it can be. You can sign up here.

Let me briefly address the concerns I highlighted above:

Getting the proper nutrients on a vegetarian diet means replacing the animal-based sources with vegetarian sources. For protein you must add plant-based options like beans and legumes and eat a variety of nuts and seeds. Calcium can also be found in these plant-based foods as well as non-dairy beverages. Plant-based iron is a little more difficult for the body to absorb than animal-based iron but having some Vitamin C (like an orange) when eating these foods will help with absorption. Lentils and pumpkin seeds are both options. B12 on the other hand, may be a bit more challenging as it is found primarily in animal products. BUT it is added to breakfast cereals as well as non-dairy beverages. Make sure to read labels before you purchase if you are looking for food-based sources. If you can not find these fortified foods then taking a B12 supplement is the way to go.

If you feel like you never get full from eating vegetarian-style then you need to look at your protein sources. Protein is what will keep you full. Make sure to eat protein with every snack and meal.

Eating out vegetarian style has never been easier! With our current multicultural landscape there are loads of choices; Japanese, Chinese, Mexican, Middle Eastern, Indian or Ethiopian foods are just a few of the cultures that have lots of vegetarian choices.

Tofu and salad! Yes! But there is so much more to choose from.

Want more tips on switching to a vegetarian diet? You can sign up for the 7 Days To Thriving On A Vegetarian Diet here.

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This Vegan Spinach Artichoke Dip Will Blow Your Mind

Vegan Baked Spinach Artichoke Dip (Why Yes, it is Amazing!)

This baked vegan spinach artichoke dip brings with it a heavy dose of comfort, without any of the guilt. Instead, it’s made with nourishing yet flavor-packed ingredients that’ll leave you salivating.
The dip’s main ingredient is tofu. The soft texture of tofu works wonderfully to create a  creamy consistency perfect for replacing the cholesterol-laden cream cheese and/or mayo that spinach artichoke dip is usually made with. Plus, it’s packed with protein which means it’ll energize you instead of weigh you down.
This recipe proves that spinach can be enjoyed delightfully and without distaste. Spinach becomes savory and flavorful once sautéed with onions and olive oil. In addition to its delicious flavor, spinach is an excellent source of nutrients including vitamin K, vitamin A, iron, fiber, and protein.
Tangy yet tender artichoke hearts add the ultimate flavor. They are also full of healthe benefits: packed with fiber, protein, calcium, vitamin C, potassium, and iron. Frozen artichoke hearts are the healthiest option for more reasons than being can-free and therefore BPA-free. They also contain more nutrients than the canned or jarred variety.
Paprika is a secret ingredient that really spices up this healthy dip. Its slightly sweet yet smoky flavor juxtaposes the mild tastes of spinach and tofu. A dash of dried basil also helps inject this recipe with flavor.
Serve this vegan spinach artichoke dip alongside an array of dunk-worthy crispy chips, crackers, and bread. You can form an elegant appetizer by arranging sliced, toasted baguettes around a ramekin of spinach artichoke dip at a gathering. Whichever way you decide to serve it, you’re bound to love it.

Vegan Baked Spinach Artichoke Dip Recipe


1 tablespoon extra-virgin olive oil, plus extra for greasing

19 ounces soft tofu

1 white onion, chopped

4 garlic cloves, minced

5 ounces spinach

14 ounces artichoke hearts

½ cup nutritional yeast

½ lemon, juiced

1 teaspoon sea salt

¼ teaspoon paprika

¼ teaspoon basil

¼ teaspoon black pepper


Preheat the oven to 350 degrees Fahrenheit. Lightly grease a cast iron skillet with olive oil.

Heat olive oil in a large skillet over medium heat. Add onion and sauté for about six minutes, or until softened and translucent. Reduce heat to medium-low. Add garlic and sauté for about two minutes more.

Add spinach to the skillet and raise heat to medium. Stir occasionally as spinach cooks down. Once spinach has wilted, add artichoke hearts. Sauté for about three minutes.

Meanwhile, add tofu, nutritional yeast, lemon, sea salt, paprika, and pepper to a food processor. Process until completely smooth. Add cooked spinach and artichoke mixture. Pulse a few times until chunky with texture remaining.

Transfer spinach and artichoke dip to the cast iron skillet. Bake for 30 minutes, or until lightly golden brown on the top. Serve immediately and enjoy!


Recipe adapted from Chloe’s Kitchen


Related on Organic Authority
Learn How To Cook Spinach Perfectly Every Time: 5 Ways To Savor Its Simplicity
Have a Heart: 4 Tasty Artichoke Recipes for Meatless Monday
How To Cook Artichokes in 3 Easy Ways
Images via Karissa Bowers

artichokes, baked, dip, spinach, tofu

Karissa Bowers
Karissa Bowers is a fashion and food blogger living a compassionate lifestyle. Karissa is the blogger of Vegan À La Mode where she shares her favorite vegan and gluten-free recipes and also her eco-friendly cruelty-free style. Her love for photographing food and her outfits, drove her to develop a passion for photography. After a few years of honing in on her photography skills, Karissa launched her business, Karissa Bowers Photography, where she shoots weddings and portraits. When she’s not taking photos or in the kitchen, you can find Karissa traveling and trying new vegan restaurants.


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My Biggest Worry – Nutrilicious

Even now that I have several years under my belt with a vegetarian child, I still worry about what she eats. I suppose as a mother we never stop worrying but what we worry about changes as they get older. Thankfully I don’t have to worry whether she is napping enough, whether she’ll cry when I drop her off at school or if her friends will play with her at recess. Those days are long gone and my worries have shifted. Now they are more along the lines of how will she do on that math exam, will that pimple on her face go away before the weekend and obviously, is she eating properly.

When it comes to eating properly as a vegetarian I think my biggest worry is whether or not she eats enough protein. I know protein is easy to get on a vegetarian diet but if you don’t eat the vegetarian sources of protein then you may not get enough.  Is she eating tofu, beans, lentils, nuts and seeds on an on-going basis? Well, no she is not.

Protein is so important and does so many things and is so necessary for a growing body I worry that eating macaroni and cheese, pizza and banana chocolate chips muffins (homemade of course) is just not going to be enough. I am not a fan of protein powders and I can’t be sure my daughter is going to drink a smoothie every day anyway.  She just isn’t predictable. One day she loves something I prepared, the next day she hates it.

The one thing I do know is that my daughter absolutely loves her yogurt, chocolate yogurt that is. So for days when I doubt whether or not she has eaten enough protein, I’ll suggest her favourite snack. Hey, it’s not always ideal but we make it with 2% plain Greek yogurt so she gets lots of protein and calcium.

What are your big worries when it comes to your daughter? Vegetarian-related or not. Let me know in our Facebook group.

Sign up for my newsletter for ongoing tips, tricks and recipes to support your vegetarian daughter.


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Chocolate Overnight Oats

Chocolate Overnight Oats

Andrew Purcell, Carrie Purcell
Makes 1 Serving
  • 1/2 medium ripe banana, thinly sliced
  • 1/2 cup plain 2-percent-fat Greek yogurt
  • 1/3 cup rolled oats
  • 1/3 cup unsweetened almond milk
  • 1tablespoon unsweetened cocoa powder
  • 1/4 teaspoon vanilla extract
  • 1pinch cinnamon
  • 1 1/2 tablespoons peanut butter
  1. In a container, mash banana with a fork. Add yogurt, oats, almond milk, cocoa powder, vanilla, and cinnamon. Stir to combine.
  2. Refrigerate at least 6 hours.
  3. Serve cold, topped with peanut butter.

Nutrition Per Serving

405 calories
18 g fat (3 g saturated)
44 g carbs
14 g sugar
9 g fiber
23 g protein


banana, Greek yogurt, oats, almond milk, cocoa powder, peanut butter, overnight oats, vegetarian, gluten free, egg free, selfstarter, breakfast

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A Great Noodle Alternative – Nutrilicious

If your kids are anything like mine they love noodles.  Whenever we go out for Chinese food they always want the fried noodles and vegetables though I think they end up eating more of the noodles than the vegetables.

At home we have several different kinds of noodles.. the typical pasta-type noodle, rice noodles, soba noodles, udon noodles and now I have added another one.. squash noodles.

I get so frustrated with the kids just eating the noodles and not eating the rest of the meal, I decided to buy spiralized squash noodles at the grocery store.  I can probably make them myself with my mini spiralizer but these looked so easy and tempting.

Everyone loves peanut noodles in our house whether it be with rice noodles or soba noodles. However, this time I decided I would make it with squash noodles.  At least I would be reassured they were eating the vegetables.

Squash Noodles With Peanut Sauce

1 package spiralized squash – this came in a clear plastic container found in the fridge in the produce section.
1 clove garlic
1 tsp ginger

3 tbsp peanut butter
1 tbsp tamari
1 tbsp honey
Juice from 1/2 lime
1/4- 1/2 cup of water depending on how thick you like your sauce

1 cup sliced mushrooms – my kids picked them out
2 cups spinach leaves
1 cup broccoli florets


Saute garlic and ginger in coconut oil until fragrant. While these are cooking prepare the sauce. Using a hand blender puree the sauce so it is smooth and thick.

Add mushrooms and broccoli to pan with garlic and ginger. Or use vegetables your kids like. Once vegetables have started to soften, add the squash noodles and spinach and simmer for a few minutes. Pour in the peanut sauce and heat through. That’s it!

This is really a quick dinner time solution.

Let me know what your family thinks.  Looking for more inspiration on feeding your vegetarian family? Sign up for my newsletter.


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Blackberry Overnight Oats

Blackberry Overnight Oats

Andrew Purcell, Carrie Purcell
Makes 1 Serving
  • 2/3 cup fresh blackberries, divided
  • 1/2 cup plain 2-percent-fat Greek yogurt
  • 1/3 cup rolled oats
  • 1 1/2 tablespoons natural peanut butter, divided
  • 1teaspoon honey
  • 1/4 teaspoon vanilla extract
  1. In a bowl or resealable container, stir together ⅓ cup blackberries, yogurt, oats, ½ tbsp peanut butter, honey, and vanilla.
  2. Cover and refrigerate at least 6 hours or overnight.
  3. Serve cold, topped with remaining ⅓ cup blackberries and 1 tbsp peanut butter.

Nutrition Per Serving

407 calories
17 g fat (4 g saturated)
42 g carbs
17 g sugar
9 g fiber
21 g protein


blackberries, Greek yogurt, oats, peanut butter, honey, overnight oats, vegetarian, gluten free, egg free, selfstarter, breakfast

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Happy Holidays and 1-Day Body Reset – Nutrilicious

We are into full holiday mode now. Try getting into a store these days and you’ll be waiting quite some time in line.

How many parties have you been to so far? How much wine and sugar have you consumed? If you’ve been feeling bloated and stuffed and need a day to give your body a break, keep reading. It’s not always easy to give your body a rest when you are busy running around getting ready for the holidays but it is doable. I’ve put together a super easy Epic 24 Hour Body Reset you can easily implement to get back on track.

I don’t believe in deprivation, so you won’t feel deprived in any way. In fact, you’ll feel quite the opposite. Ready to give your body a break so you can get back on track and enjoy the holidays?

Upon Waking Drink:

Morning Lemon Elixir
1 cup warm or room temp water
Juice from 1 lemon
Pinch of cinnamon and 1 teaspoon raw honey OR a couple of drops of stevia


Blueberry Superfood Smoothie 
1 cup unsweetened almond/coconut/hemp or rice milk
½ cup frozen or fresh, organic wild blueberries
½ cup spinach
1 tablespoon coconut oil
1 tablespoon flax meal or chia seeds
Pinch of cinnamon
Stevia or raw honey to sweeten
Ice (optional)

Snack: 10 almonds and 1 apple


Mixed Salad
2 cups mixed greens or spinach, chopped
½ cup carrot, chopped
½ cup cucumber, chopped
1 cup artichokes (BPA free, canned in water)
1 avocado, cubed
¼ cup hemp seeds or seed of your choice
Handful parsley, chopped
Handful basil, chopped

Chop vegetables and mix in a large bowl. Top your salad with avocado and hemp seeds. Drizzle with dressing of choice.

Snack: ½ avocado w/ tomato & sea salt


Carrot Ginger Soup
4 cups chopped carrots
6 cups vegetable broth or water
1 medium onion, minced
2-inch piece of ginger root, peeled and grated
Sea salt to taste
Dash nutmeg
Chopped fresh parsley, dill or cilantro

Put carrots, ginger, and onion in a pot with broth. Bring to boil, cover and reduce heat and simmer 20-25 minutes. Remove from heat and put everything in a blender or food processor to purée. Serve hot topped with fresh herbs.


Early Evening Immune Boosting Ginger Elixir
1 cup warm or room temp water
Juice from ½ lemon
1 teaspoon freshly grated ginger
1 teaspoon raw honey or stevia

Bring the water and ginger to a boil and then lower the heat. Add the lemon and keep at a low simmer for a few minutes. Then pour into a mug and drink.

If you’ve loved this mini body reset and want more support after the holidays, click here to join the Fit and Healthy Jumpstart  that kicks off in January.  Early bird pricing in effect.


If you are still looking for a few gifts this holiday season, here are a few of my favourite products. I requested special discount codes as per below.

Skin Essence Organic Skincare Products
One of my favourite skin care brands is Skin Essence Organics.  These are clean, pure organic products.  If you are interested in giving them a try you can get 15% off by entering ‘organic’ at checkout.

Theobroma Chocolates
Theobroma is a Quebec-based company offering an amazing selection of organic chocolates. Use the code Nutrilicious and get a 20% discount on the eco-organic collection box of 5 sticks :

Miski Organics
To get a 15% discount on Miski Organics superfoods like quinoa, quinoa flakes, chia seeds and maca, use the code NUTRILICIOUS+. I especially enjoy cooking and baking with their quinoa flour.

Wishing you and your family a happy and healthy holiday!


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