Being a Vegetarian During BBQ Season – Nutrilicious

It’s that time of year! Barbecue Season!

Barbecue season is upon us!  Can you be vegetarian and still enjoy all the joys that barbecuing in the great outdoors bring? Absolutely!

 

While you know the ins and outs of cooking vegetarian foods like preparing tofu stir fries and pasta with beans but the barbecue has always been a bit of a mystery. Though we traditionally think about the barbecue for burgers, steaks, chicken and fish, there are lots of options for those who choose a vegetarian or plant-based diet.  Yes, you can always buy prepared veggie burgers or hot dogs. The food companies that make these burgers and dogs have been finding ways to make these products more and more appetizing, gaining acceptance from some meat eaters and fueling the growth of the global meat alternatives market. However, they are highly processed, contain many unfamiliar ingredients and are usually loaded with salt. I will admit though, I do keep a package of frozen veggie dogs in the freezer over the summer for when we get invited to a barbecue and I don’t have much time (or feel like) preparing something from scratch. Once in a while is okay.

Are you worried you won’t be included in any backyard bashes because your friends and family don’t know what to feed your vegetarian daughter? Worried she will be stuck eating just the salad? Well, fret no more. There are loads of options for us vegetarians.

Beyond just grilled vegetables, the natural, easy-to-prepare option is barbecue tofu or tempeh.  If you have a favourite marinade, it will also work well.  For our family, some good quality prepared barbecue sauce and organic tofu usually does the trick. We simply cut the tofu into ½ inch thick blocks and marinate in the sauce for a few hours. The same can be done with tempeh, cut it into thick strips, though I have found that kids usually prefer tofu.

You can really grill more than the typical barbecue-type foods. You can use the grill as you would the oven or stove.

Here are a few options for fun, vegetarian-friendly grilling:

. Make veggie kebabs with cubes of tofu or halloumi cheese

. Grill veggies to make vegetarian quesadillas and then cook prepared quesadilla on the grill

. Prepare homemade pizza and cook on the grill

. Buy a vegetable basket or use a wok to make a stir fry on the barbecue

. Grill portobello mushrooms and use them as a stand-in for burgers

. Grill sandwiches – try using flatbreads, panini or even pita

. Make homemade veggie burgers using chickpeas, black beans or quinoa

. Cut cooked polenta into thick slabs and grill

When we are invited to barbeques, I usually ask for our meal to be cooked first, before the animal proteins hit the grill. I most often bring the vegetarian option to alleviate any stress from our host. That way I know exactly what we are going to eat and don’t worry about cross contamination. Though some people aren’t fussed, I personally don’t like to think my food has touched meat.

Summer is a great time to expand your veggie-loving barbecue skills. So turn that grill on, and start experimenting!  And don’t forget to sign up for my newsletter!

Trackback from your site.

.

Source link

Grillin’ Like A (Vegetarian) Boss – Nutrilicious

It’s that time of year! Barbecue Season!

Here is a copy of a blog post about barbecuing that I wrote for Eco Parent:

Barbecue season is upon us!  Can you be vegetarian and still enjoy all the joys that barbecuing in the great outdoors bring? Absolutely!

Most of us are fairly comfortable preparing vegetarian meals like tofu stir fries and pasta with beans but summertime barbequing can feel like a bit of a mystery. Though we traditionally think about the barbecue for burgers, steaks, chicken and fish, there are lots of options for those who choose a vegetarian or plant-based diet.  Sure, you can always buy prepared veggie burgers or hot dogs. There are plenty of options out there, some of them pretty darn tasty that even meat lovers won’t turn their noses up at. Unfortunately, many of them can be highly processed, full of unfamiliar ingredients, and are usually loaded with salt. However, if you find a reasonable brand, keeping a package of frozen veggie dogs on hand for those last-minute barbeque invitations, or those nights when you don’t feel like cooking from scratch, can be a great way to solve an otherwise stressful situation.

The summer barbecue isn’t just for meat anymore! In fact, there are loads of options for vegetarians, or even just those who’d like to eat meat less often.

Tofu on the grill!

Beyond just grilled vegetables, a super-quick, easy-to-prepare option is barbecue tofu or tempeh. All you need is some good quality prepared barbecue sauce and organic tofu. Simply cut the tofu into ½ inch thick blocks and marinate in the sauce for a few hours. The same can be done with tempeh!  If you want to switch things up a bit, substitute the barbeque sauce for a favourite marinade!

But don’t stop there! You can really grill more than just veggies and tofu! You can use the grill as you would the oven or stove.

Creative BBQ: veggie style!

Here are a few options for fun, vegetarian-friendly grilling:

. Make veggie kebabs with cubes of tofu or halloumi cheese

. Grill veggies to make vegetarian quesadillas and then cook prepared quesadilla on the grill

. Prepare homemade pizza and cook on the grill

. Buy a vegetable basket or use a wok to make a stir fry on the barbeque

. Grill portabello mushrooms and use them as a stand-in for burgers

. Grill sandwiches – try using flatbreads, panini or even pita

. Make homemade veggie burgers using chickpeas, black beans or quinoa

. Cut cooked polenta into thick slabs and grill

When hitting up friends’ barbeques this summer:

Sometimes it’s best to bring your own vegetarian option. A great way to do this is to offer to bring something to the barbeque! Then everyone gets the pleasure of a little extra veggie goodness!

If you are concerned with cooking your vegetarian option on a meat-covered grill when visiting friends’ houses, simply ask to have your meal grilled first. That way, you can feel more comfortable and it’ll help alleviate any stress your host might have.

Summer is a great opportunity to expand your veggie-loving barbecue skills. So get out there, turn that grill on, and start experimenting!

And don’t forget to sign up for my newsletter!

Trackback from your site.

.

Source link

Is your daughter always hungry? – Nutrilicious

Does this happen in your house?? You prepare a nice meal for everyone, clear the table, load the dishwasher and clean everything up only to have your daughter come back to the kitchen an hour later to make a ‘snack’ because she is hungry. I remember my mother telling me that the kitchen was ‘closed’ after she finished cleaning up from a meal.

It drives me crazy when my kids prepare something to eat after I have cleaned everything up. How many times can I tell them to make sure they eat a proper meal at supper so they aren’t hungry an hour later? Unfortunately, I have a hard time saying no when they say there are hungry. Can you say no to your kids when they tell you they are hungry?

How can they possibly be hungry when they just ate not even 2 hours before? Here are a few reasons why your daughter may be hungry after a meal:

  1. She did not eat a well balanced meal – For meals to be filling and satiating they need to contain all three macronutrients; carbohydrates, protein and fat. For example – tofu (protein) with vegetables and rice (carbohydrates) in a peanut sauce (fat).
  2. She did not eat enough – Some kids get bored and distracted while they eat and don’t eat enough to fill themselves up. Make sure phones do not come to the table during meal time.
  3. She didn’t eat real food – Real, whole foods contain nutrients that help stabilize blood sugar ensuring she feels full for a few hours. This means no chips or chocolate bars but nuts, seeds and good quality granola bars.
  4. She didn’t eat good quality plant-based protein like beans, tofu, nuts or seeds.  Veggie dogs and veggie meats are okay once in a while but they don’t always have the best ingredients. And they are usually high in salt.Some kids just need to refuel more often than others but making sure she is getting the right amount of nutrients with each meal will help support her growing body.For more information about vegetarian diets, tips and tricks sign up for my newsletter.

 

 

 

 

 

Trackback from your site.

.

Source link

One Pot Quinoa and Black Bean Wraps — Oh She Glows

With two toddlers running wild around this joint, my time for cooking meals seems to be dwindling away. People tend to assume that I have these perfect, from-scratch meals on the table every night, and to be honest, at this stage in our lives we’re still very much in survival mode. I’m pretty gentle with myself and focus on the big picture as much as possible. If everyone is happy with a full belly, well that’s success! We all do the best we can. Raising a family is messy and imperfect and humbling.

But, still, I’m always looking for shortcuts. I recently started experimenting with one pot quinoa dishes and absolutely fell in love with their simplicity and versatility. This recipe takes just 10 minutes to throw everything into a skillet or pot and then all you do is cover it and cook. Like magic! It’s a great option for the summer when you don’t want to turn the oven on (like this weekend for those of us in this crazy heat wave). Just one stovetop element is all you need. You really can’t beat that…unless of course your partner is cooking for you while you sip on some rosé….*wink, wink*

Is it kid-friendly? Well, it is and it isn’t. If your little one loves quinoa, they may enjoy this dish (reduce spice if necessary). If they don’t already like quinoa, it’ll likely be a pass (shocker). I had one love it and the other said “EWWWWWW!” (their new favourite word…sigh). The one who inhaled it the first night wouldn’t touch it the next day. *double sigh* The feeding toddlers struggle is real.

For us normal folk, it seemed to be a hit! My mama testers lit up with joy when they heard it was a one pot meal. And, I mean, you don’t even have to sauté anything! I’m anxious to hear what you think if you try it out. I always worry that these super easy recipes are lacking in some way, and I hesitate posting them.  

Well, my fellow Canadians, I hope you have a fun Canada Day weekend! Hard to believe it’s already upon us! And for my American friends, have a fantastic Independence Day next week. Are you celebrating with any OSG recipes this weekend? Let me know and be sure to share on social media using the tags #ohsheglows and @ohsheglows so I can drool over them!

 

 


Yield
12 small wraps/5 cups quinoa
Prep time
Cook time

Ingredients:

For the quinoa:
  • 1 cup (200 g) uncooked quinoa, rinsed and drained
  • 1 3/4 cups (430 mL) low-sodium vegetable broth
  • 1 (14-ounce/400 mL) can black beans, drained and rinsed
  • 1 small red bell pepper, seeded and diced (1 cup/125 g)*
  • 1 heaping cup (145 g) frozen pineapple chunks**
  • 3 tablespoons (45 mL) coconut aminos/soy-free seasoning sauce***
  • 2 teaspoons (10 mL) smoked paprika
  • 1/4 teaspoon cayenne pepper, or more to taste****
  • 1 tablespoon (5 mL) fresh lime juice, plus wedges for serving
  • Fine sea salt and black pepper, to taste (I added 1/4 teaspoon each)
  • Lettuce or flour wraps
Topping suggestions:

Directions:

  1. Gather your quinoa ingredients on the counter so you have them ready. To a large pot, add the quinoa and broth. Set the heat to medium and bring to a simmer while you add the rest of the ingredients: drained black beans, red pepper, pineapple, coconut aminos, paprika, cayenne, lime juice, salt and pepper. Stir to combine.
  2. Bring to a low boil over medium-high heat. Reduce heat to medium, cover, and cook for 16 to 21 minutes, reducing heat if necessary, until the quinoa is fluffy and the water is mostly absorbed. I recommend checking it after 16 minutes and then every few minutes thereafter. Stir the cooked quinoa mixture and season to taste.
  3. If using lettuce for your wraps, place one large leaf on a plate. Add another leaf on top so that its base is pointing the opposite way of the leaf below. Top each lettuce wrap (or flour wrap, if using) with a spoonful of hot quinoa. Add your desired toppings (I like to use every topping listed), a small pinch of salt, and a lime wedge on the side. If the lettuce wraps are too difficult to eat with your hands, you can dig in with a fork and knife.
  4. The quinoa is best served fresh as it tends to dry out in the fridge, but you can store it in an airtight container in the fridge for 1 to 2 days. To reheat the quinoa, add it to a pot along with a splash or two of broth, cover, and warm on the stovetop over medium heat. You’ll likely need to add more seasonings as the flavour diminishes over time.  

As always, you can also find this recipe in The Oh She Glows Recipe App! It’s available for download on iOS and Android devices for all your “on the glow” needs. 😉 

Let’s get social! Follow Angela on Instagram @ohsheglows, Facebook, Twitter, Pinterest, Snapchat, and Google+



.

Source link

How to Do a Thyroid Self-Exam Neck Check – Deliciously Organic

Most of us are aware of the need to do a breast self-exam each month, but did you know you should also do a thyroid self-exam? This easy neck exam can help you identify thyroid issues such as thyroid cancer, cysts, nodules or goiter early and the self-exam only takes about 60 seconds to do.

How to do a Thyroid Self-Exam

Your thyroid is on your neck just below your Adam’s apple and above your collarbones, and spreads across your neck like a butterfly.

Here’s how you do a thyroid self-exam:

  1. Stand in front of a mirror, or hold a mirror so you can see your lower neck. 
  2. Tip your head back and take a drink of water and swallow.
  3. As you swallow, look at your neck and check for any bulges or protrusions in the area where you swallow. Remember, don’t confuse your Adam’s apple with the thyroid. 
  4. Next, using your hands, slowly feel the area over your thyroid and see if there are any lumps or bulges. You can do this with or without a mirror. 
  5. If you find any lumps or bulges, make an appointment with your practitioner.

Thyroid nodules are usually round and will move with the gland when you swallow. You might also be able to feel the nodule rolling underneath your fingers or see it when you swallow. Thyroid nodules can come and go, so don’t panic, but it is important to make an appointment with your practitioner. 

Goiter will feel like swelling or a bulge. Sometimes it’s on just one side of the thyroid, but it can also be felt on both sides. 

It’s good to keep in mind that finding a lump or nodule does not always mean you have a serious issue with your thyroid.

Here are some at-home therapies you can talk to your practitioner about for thyroid nodules, cysts and goiter:

  1. We’ve found in our practice that iodine is very helpful for almost all thyroid issues, but it’s important to take a look at your TSH and T4 levels before deciding how much iodine to take. Getting 3-4 servings of sea vegetables, wild seafood, pastured eggs, and fish are great natural sources of iodine. If you’re concerned about eating iodine-rich foods or taking an iodine supplement when you have thyroid disease, read this article.
  2. Use unrefined Celtic sea salt in your cooking throughout the day because it contains over 80 different minerals that are nourishing to the thyroid.
  3. Stay away from all processed foods and eat a nutrient-dense diet. Click here for lots of recipes!
  4. Avoid bromines found in breads, pasta, refined cereals, pool treatments and pesticides. Bromine interferes with the utilization of iodine in the body and will compete with iodine receptors, displacing the iodine.
  5. Castor oil packs done for 10-15 minutes over the thyroid daily can have a profound effect on cysts, nodules and goiter. One of my clients came to me last year with a thyroid cyst that was documented by her doctor, so she was diligent with her diet, took the proper amount of iodine supplementation for her body and did daily castor oil packs. When she went back for her follow-up appointment, the doctor was happy to inform her that the cyst had shrunk!If you would like to do castor oil packs over the thyroid, I highly recommend you first do them over the liver daily for 3-4 weeks first, and then try doing a pack over the thyroid for 10-15 minutes at time. If you get any kind of rash or your neck starts to itch, this is a sign that you liver still needs some detox. So, do the castor oil packs over the liver for an additional 3-4 weeks and then try again over the thyroid. 



.

Source link

Green Kitchen Stories » Smörgåstårta – Savory Rye Sandwich Cake

Hey friends and happy midsummer! We spent midsummer eve at a friends house, dancing like frogs around a flower covered midsummer pole. It’s one of many weird traditions that we do in Sweden on this longest day of the year. Today we are off to Noma (as in one of the coolest restaurants on earth) to test their new plant focused menu that is launching next week. We’re very excited – obviously for Noma, but also for eating a fancy dinner together with zero kids around. Before we are leaving, I wanted to post this little recipe that we uploaded to our youtube a few days ago.

Just like frog dance, this savory layered sandwich cake is also a very Swedish thing. It is called smörgåstårta and is traditionally made by layering white bread with mayonnaise, creme cheese, whipped cream, dill, chives, shrimps, salmon and a bunch of other stuff. It’s basically like a sandwich gone wild. Even if we are not completely sold on the very heavy traditional version, there is something intriguing about the concept of a sandwich cake. So we made our own version, using rye bread and three colorful and fresh (but still quite rich) spreads in between. One green spread with avocado, dill and peas. One white spread with egg, sauerkraut and creme fraiche. And one purple spread with beans, beetroot and sunflower seeds. We cover it with cream cheese with a sting of horseradish and lots of finely sliced veggies and flowers. It looks great, is fun to make and really delicious. Sandwich cake FTW!

Check out this recipe video to see how we make it.

This is the perfect savory dish to make for a party, brunch or gathering with friends. You can easily half the recipe or make it vegan by skipping the egg layer and replacing the cream cheese with coconut cream. If you want to try a gluten-free version of this cake you could either simply use a gluten free bread, or bake 4 trays of our vegetable flatbreads (this option is a little time consuming but would probably taste amazing).

Smorgastarta_2

Smörgåstårta (Savory Rye Sandwich Cake)
Serves 12-16

Green Spread
300 g / 2 cups cup green peas
1 small lemon, juice
1 bunch dill, chopped
2 avocados, flesh scooped out
2 tbsp olive oil
1 large pinch salt

White Spread
6 hard-boiled eggs
250 g / 1 cup creme fraice or sour cream
2 tbsp capers
4 tbsp sauerkraut
a pinch black pepper

Purple Spread
1 cup sunflower seeds, soaked for an hour in water
1 x 400 g tin white beans, drained and rinsed
2 cooked beetroots, roughly chopped
1 small lemon, juice
4 tbsp extra virgin olive oil
salt and pepper

Assembling
36 slices of sourdough rye bread (or bread of choice), thinly sliced
500 g cream cheese
1 tbsp grated horseradish

Decoration
1 avocado, sliced or shaped into a rose
1/2 cucumber, sliced thinly
1 small bunch of asparagus, thinly shaved
1 lemon, halved and thinly sliced
mache lettuce
chives, finely chopped

Start by making the spreads. Add all the ingredients for the green spread to a food processor and mix until smooth (or use a bowl and a hand blender). Taste and adjust the flavour to your liking. Transfer to a bowl and clean the food processor.

For the white spread, peel and roughly chop the eggs, place in a bowl and gently stir through crème fraiche, capers, sauerkraut and a little black pepper. Set aside.

Drain and rinse the sunflower seeds for the purple spreads and add them to the food processor (or use bowl and hand blender) along with beans, beetroot, lemon juice, olive oil and a good grind of salt and pepper. Pulse a couple of times until combined but still a little chunky.

To assemble: Trim any hard ends off the bread and line up the rye slices so you have a rectangle, 3 slices wide and 3 slices long. Spread the green spread evenly on top and then place another layer of bread. Now layer they white spread evenly on top. Place another layer of bread, followed by the purple spread. Place the final 9 slices of rye on top. Add cream cheese to a mixing bowl and grate in the horseradish. Whisk to make sure it’s incorporated, taste and add more if desired. Use a palette style knife to cover the cake with a layer of cream cheese. Decorate with an avocado rose, ribbons of cucumber, shaved asparagus, machet lettuce, slices of lemons, chives and flowers. Or whatever you think looks good.

Tip: You can make this cake 12-24 hours ahead and store in the fridge to let the spreads soak into the bread and soften it up a bit. Then add the cream cheese and decorations right before serving.

.

Source link

Is it just a phase? – Nutrilicious

Your daughter declared she wants to become a vegetarian. What were your first thoughts? Do any of these resonate with you:

  1. What am I going to feed her?
  2. She’ll never get enough protein on a vegetarian diet
  3. How are we going to eat out?
  4. It’s just a phase, she’ll grow out of it

When my daughter decided to become vegetarian at 9 years old I was prepared as I had been following a mostly vegetarian diet for quite some time. However, many parents worry when their children decide to become vegetarian because they are not familiar with this way of eating. I am sure some of you hope it is just a phase your child is going through and that they will begin eating meat again soon.

I know a few moms who have teenage daughters that were vegetarian for a few years so it may have been a phase. However, whether it is a phase or not, parents still need to ensure their children are eating properly for their growing bodies at any age or stage.

Here are a few tips to save your sanity if your daughter declares she wants to become a vegetarian:

  1. Be accepting and supportive- discuss why your daughter wants to give up meat. Make sure there isn’t an underlying eating disorder.
  2. Do some research to quell your concerns – there is tons of scientific evidence these days that vegetarian diets are very healthy and good for the environment.
  3. Borrow some vegetarian or vegan cookbooks from the library  to help you better understand how to cook without meat.
  4. Get your child involved in the meal planning and preparation so she too can learn which foods she should be eating and how to prepare them.
  5. Talk to a healthcare professional about getting your daughter tested for some of the nutrients that may be more challenging to get on a vegetarian diet like B12 and iron.
  6. Sign up for my newsletter for ongoing tips, tricks and recipes!

 

 

Trackback from your site.

.

Source link

Zucchini Bread Oatmeal — Oh She Glows

Would you believe me if I told you that, before today’s post, I had two other recipes written, photographed, and ready to share…only to scrap them at the last minute?! I think I was cursed these past couple weeks because I just couldn’t develop a recipe that I could 100% get behind. I have to say it nearly killed me to finish all the work on those new posts only for them to be put on the shelf, never to see the light of day. I hope you know that I only share recipes I’m crazy about (and that my testers are also crazy for) because I want to be absolutely sure you can trust and love them too!

So, with my tail tucked between my legs, I moved on from those two recipes…and I’m glad I did! I’m in love with this Zucchini Bread Oatmeal. Some of you may recognize the original recipe from way back in 2011 (how was that 7 years ago!?). Although this oatmeal fell off my radar for a while, it’s made a serious comeback in our morning rotation. This breakfast is a delicious, creative way to fulfill your weekly zucchini quota all summer long! I know it’s a bit early for summer squash season, but I’ve personally been on a huge zucchini kick this month. The recipe will be a good one to tuck away for later in the summer when you have zucchini overload—but I don’t think you’ll be able to wait that long.

I decided to revamp my old recipe and give the post a facelift complete with some snazzy new photos for you. This bowl is one of my favourite ways to sneak veggies into my oatmeal…if you’re crazy like me, you may even find yourself doubling the amount of zucchini for extra morning veggie goodness (just be sure to reduce the liquid accordingly). Sometimes I’ll even use instant oats (gasp! lol) and those work great as well. Leftovers can be enjoyed straight from the fridge, which will be a nice option on those steamy summer mornings too.

Before I get to the recipe, I want to thank you so much for taking the time to complete the Oh She Glows Reader Survey! We went through every single response with a fine-tooth comb. One of our big takeaways is that you want even MORE RECIPES!!! *Wipes bead of sweat from forehead*, lol. So in the future you’ll be seeing a bit of a shift in blog content—Ask Angela and Things I’m Loving Lately posts will be less frequent so that I can focus more time on recipe creation. I’m going to try my best to zero in on the content that really matters to you. Oh, and not to worry if you haven’t had a chance to fill out the survey yet…it’ll be live for the next little while for you to chime in!

We also sent out a brand new issue of In The Glow a couple weeks ago (complete with a fun new look too). I had a lot of positive feedback about the “Hello from Angela” message in this issue, so I just wanted to thank those of you who sent me DMs about it. I was also asked by a few readers who didn’t get a chance to sign up in time whether issue 21 would be available online. I’m happy to say that it’s available here! We send out a new In The Glow every 4 to 6 weeks, and if you’d like to receive future issues, you can sign up here.

Last but not least, I have to share this with you here because it kind of blew my mind and made my entire week! Does anyone recognize a certain app icon below?

The Oh She Glows Recipe App icon was featured in Apple CEO Tim Cook’s recent presentation at Apple’s Worldwide Developers Conference. You guys, I almost died when Eric plopped this paper in front of me at my desk. His uncle texted him saying we might want to pick up a copy of that day’s Globe and Mail newspaper. (Thanks Uncle Steve for your newspaper sleuthing!) It’s so wild and wouldn’t be possible without your incredible support!


Yield
2 generous bowls
Prep time
Cook time

Ingredients:

For the oatmeal:
  • 1 (14-ounce/400 mL) can light coconut milk
  • 2/3 cup (66 g) gluten-free rolled oats*
  • 1 cup (125 g) packed finely grated zucchini (1 medium)**
  • 2 tablespoons (20 g) chia seeds
  • 1/2 to 1 teaspoon cinnamon, to taste
  • 1/4 teaspoon freshly grated nutmeg or a dash of ground nutmeg
  • 1 1/2 tablespoons (22.5 mL) pure maple syrup or 1 large ripe banana, mashed
  • Small pinch fine sea salt
  • 1 teaspoon pure vanilla extract
Topping suggestions:
  • Chopped pecans
  • Raisins or chopped pitted dates
  • Pat of coconut oil or vegan butter
  • Pure maple syrup or coconut sugar
  • Cinnamon
  • Shaved dark chocolate

Directions:

  1. Add all of the oatmeal ingredients except for the vanilla to a medium pot and stir to combine. Bring mixture to a simmer over medium-high heat. Reduce heat to medium. Cook uncovered for 7 to 9 minutes, stirring frequently, until thickened.
  2. Remove from heat and stir in the vanilla. Adjust spices and sweetener to taste, if desired.
  3. Divide the oatmeal into bowls and top with your desired toppings. Leftovers will keep in an airtight container in the fridge for 3 to 5 days. To reheat, add the leftovers to a small pot along with a splash of coconut milk. Stir and heat over medium until heated through. Alternatively, you can enjoy leftovers cold too!

Let’s get social! Follow Angela on Instagram @ohsheglows, Facebook, Twitter, Pinterest, Snapchat, and Google+



.

Source link

8 Ways to Prevent Migraines and Headaches Naturally

Migraines are debilitating, incredibly painful and seem to be almost impossible to get rid of or avoid. I suffered from 24/7 migraines after the birth of my youngest child 16 years ago. The specialist put me on three daily medications and I was still getting migraines 3-4 times a week. 

Thankfully, I was able to figure out that my trigger was the pesticides, herbicides and synthetic chemicals in our food. About two months after switching to an all-organic diet, I was able to get off of my medications and reduce the frequency of migraines to about once a month. 

This was without going on any kind of special diet like gluten-free, Paleo, etc! I simply just changed the foods I was regularly eating to organic. I think this goes to show the importance of figuring out the root cause of your health issue!

Over the years, I’ve learned about other triggers, and how to reduce even my previous monthly migraine, and have had success helping my Nutritional Therapy clients do the same. So, today, I want to share with you what I’ve learned. 

A holistic practitioner shared with me many years ago that a migraine is a severe form of inflammation. And, if you think about it, that makes sense. When you get a migraine, the blood vessels in the head are inflamed. When the blood passes through, it pulses and causes extreme pain. This is why taking caffeine helps, because it restricts the blood vessels. 

So, if migraines are a form of inflammation, then taking the next step to figure out what triggers that inflammation can be incredibly helpful!

Here are my top 8 ways to prevent migraines and headaches naturally:

  1. Do a castor oil pack over the liver once a day for two months and then three times a week for maintenance. Many times, a migraine is triggered because one has come in contact with an environmental toxin (think fumes, perfume, conventional cleaning products, etc.) and the liver is congested and can’t filter out the toxin quickly enough. So, doing a detox therapy like the castor oil pack can gently decongest the liver and reduce the frequency or intensity of the migraine. Migraines closely associated with a woman’s menstrual cycle are also often tied to liver congestion. During this time of the month, the body creates excess hormones that the liver needs to filter out. If the liver is congested, then this can trigger migraines, hormonal breakouts, PMS, etc. during those times during the month.
  2. Eat an organic, unprocessed diet. The amount of pesticides, herbicides, etc. that one is exposed to overall when they eat conventional food really adds up! By reducing the toxins in your body, you can possibly reduce the amount of migraines you get. This was the key for me! And, I wasn’t even on any kind of special dietary protocol, I simply just switched to organic and it made the world of difference.8 Ways to Prevent Migraines and Headaches NaturallyIf your migraines are triggered by bright lights, being in the sunlight or heat, or you wake up with them, then these migraines are often rooted in adrenal fatigue. Read this article and start taking the steps listed.
  1.  Remove sugar from the diet that doesn’t come from a fruit or vegetable. Sugar causes inflammation in the body, especially when eaten in excess, so reducing your total sugar intake (including sugars from fruits and carbohydrates) to around 30-40 grams a day can make a significant difference.
  2. Reduce your stress to keep your blood sugar levels even. Stress plays just as much of a part in blood sugar balance as eating sugar. Large fluctuations in blood sugar can trigger migraines, so it’s very important to take steps to spend time taking care of yourself each day. Exercising outdoors, not spending too much time on electronics, letting go of anger, etc. can all have a profound affect on blood sugar and the frequency of migraines.
  3. Keep a regular sleep schedule. Sleep gives your body time to heal, restore, rest, and also detoxify. A lack of sufficient sleep taxes the adrenals and causes blood sugar imbalance, causes inflammation in the body, and can trigger migraines. Aim to get at least 7-9 hours of sleep each night, and stick to a regular schedule.
  4. Take daily epsom salt baths to replenish magnesium. Magnesium helps relax the body and may be effective at reducing or preventing migraines. When the body is under stress, the first mineral it burns through is magnesium, so following #5 and replenishing magnesium stores is very helpful. Simply pour a cup of Epsom salts in a bath and soak for 20 minutes. If you still find you need an additional magnesium supplement, Mag Max is the one I recommend for my clients.
  5. Walk for 30 minutes daily. This isn’t a speed walk, but a slow stroll to help reduce cortisol levels, calm the body and reduce inflammation to reduce migraines.8 Ways to Prevent Migraines and Headaches Naturally

If you do get a migraine, here are some remedies that I’ve found beneficial:

Because we are each bioindividual, it’s hard to say exactly how much of these remedies to use, so either talk to your holistic practitioner about the best dosage, or book an appointment with me at Biodynamic Wellness.

  • Taking a therapeutic dose of magnesium can be very helpful. MagMax is one of my favorites.
  • If your migraine is most likely from liver congestion (maybe you drank too much the night before, or you’re doing a detox) then Livaplex and AF Betafood can help relieve the pain.
  • If your migraine is most likely from stress, then taking a therapeutic dose of Cataplex B can help. Sometimes I’ve found that combining Cataplex B with MagMax is also effective.
  • An epsom salt bath with extra epsom salts (2 cups instead of 1) can relax the body, replenish magnesium stores and aid in pain reduction.
  • To alleviate the extreme tension, the combination of Deep Blue, Frankincense and Basila essential oils applied over the area of concern may provide relief.
Have you found any natural ways to reduce the frequency of your migraines or remedies to reduce the pain? Please share in the comments below so we can all learn from you! 

Source link

Strawberry and Smashed Cookie Salad

Not your typical salad, we know. But with the first local strawberries of the year making their appearance here in Scandinavia, a cookie salad seemed like an appropriate way to celebrate.

Our everyday way to enjoy local strawberries in June and July are simply served in a bowl with just a dash of oat milk or cream. Delicious as that may be, it is not a recipe to blog about (even if I’m a big fan of two-ingredient recipes) or to celebrate summer with. Hence, this cookie salad. We bake a giant cookie that we smash (!) and apart from the childishly pleasing feeling of doing that, all those oddly sized bits and pieces also are what makes the salad interesting. And when mixed with juicy berries, whipped cream and tiny elderflower florets, you have a great mix of textures and flavors. It is also a pretty looking dessert, a very simple and good one to make for your friends or family. You can bake the cookie ahead of time (or use any store-bought cookie) and ideally, you want to smash the cookie and assemble the salad in front of your guests. We’ve gathered a few recipe notes and suggestions how to change it up here below.

But first, check out the recipe video we made. Luise is doing a little intro talk in this video and we’d love to hear if you like us to develop this style more, or if you prefer them with just music. We are having a bit of hard time deciding ourselves.

We are planning some more videos (and a new video series) so subscribe to our youtube channel, if you haven’t already and you won’t miss out on any of it.


StrawberryCookieSalad_2


StrawberryCookieSalad_3

Recipe notes:
• We made the cookie vegan to make it as inclusive as possible but you can replace coconut oil with butter if you are more into that. Vegans would obviously also use whipped coconut cream or whipped soy cream.
• Use cert gluten-free oats if you are gluten intolerant.
• The buckwheat flour can be replaced with regular flour if you like.
• You can make this into an Eton Mess by adding a larger amount of cream (and maybe even meringues) and serving it in glasses.
• You can swap the whipped cream for greek yogurt and serve this as a weekend breakfast. Or do 50/50 cream and yogurt for a more tangy dessert.
• If you have mint or lemon balm at home, those would be great additions to the salad.
• You can add any edible flowers and they are of course also entirely optional.
• If your berries are imported or not sweet enough, simply drizzle a little maple syrup, honey or elderflower syrup over the salad.


StrawberryCookieSalad_4

Strawberries, Cookies & Cream

Vegan Chocolate Oat Cookies
200 g / 2 cups rolled oats
65 g / ½ cup buckwheat flour
4 tbsp cacao powder
3 tbsp chia seeds
½ tsp sea salt
½ cup / 110 g coconut oil or butter
½ cup  /125 ml maple syrup
½ cup  /125 ml plant milk

Salad elements
1 lb / 450 g fresh strawberries
1 knob fresh ginger, grated
1 small lemon, juice
elderflower and lilacs or other edible summer flowers
2 cups whipped cream or coconut cream (or Greek yogurt)

Set the oven to 200°C/400°F. Mix together the dry ingredients in one bowl. Add maple syrup, plant milk and coconut oil. Stir together and let sit for 20 minutes to allow the chia seeds and oats to thicken. Pour onto a baking sheet covered with a baking paper. Flatten out and shape a large, round cookie using your hands. Bake in the oven for about 20 minutes or until golden. Leave to cool and crisp up and then crush the cookie into large pieces. Rinse the strawberries, cut in halves and place in a ixing bowl. Add grated ginger,  lemon juice and a few elderflower florets, let sit while you whip the cream or coconut cream. Then transfer the juicy strawberries to a large serving platter. Add dollops of whipped cream (or yogurt) and tuck in the pieces of broken cookie. Scatter over the cookie crumbles and decorate with more elderflowers and lilacs. Serve & enjoy!


StrawberryCookieSalad_5

.

Source link

Chicken Taco Salad (Grain-Free, Paleo) – Deliciously Organic

Loaded Chicken Taco Salad (Grain-Free, Paleo)

A chicken taco salad loaded with vegetables, a bit of cheese and a cilantro dressing is a fabulous meal for the warmer months. I prefer to put this salad together minus the dressing, so it can last a couple of days in the fridge or so we can pack it for a day out. 

The dressing is a slight variation on my Garlic Yogurt Dressing, with some added cilantro. You could add a little salsa to it as well! And, the crunchy Siete grain-free chips make for a fun addition to the salad. If you can’t tolerate cassava flour, then you can substitute with plantain chips. 

As you know, I make a pot of chicken broth each week, so I used the cooked chicken from the broth in this salad. It’s a great way to use up the cooked meat. 

Here are some other nutrient-dense salads you might enjoy:
Roast Beet and Walnut Salad with Kombucha Vinaigrette
Classy Chicken Salad with Dates and Macadamia
Chopped Chicken Waldorf Salad
Greek Chicken Salad
Bacon Deviled Egg Salad
Roasted Sweet Potato, Spinach and Pecan Salad 

Chicken Taco Salad (Grain-Free)

20 minPrep Time

20 minTotal Time

Save RecipeSave Recipe

Print Recipe

Ingredients

    For the Salad:

  • 2 heads romaine lettuce, washed and chopped
  • Meat from 1 whole chicken, shredded
  • 1 cup chopped olives
  • 2 tomatoes, chopped
  • 1 jalapeño, chopped (seeds removed)
  • 1/2 cup crumbled queso fresco (omit for dairy-free or paleo)
  • 2 avocados, chopped
  • 4 green onions, chopped
  • 1 orange, red or yellow bell pepper, chopped
  • 2 cups Seite grain-free chips or plantain chips
  • For the Dressing:

  • 1 cup whole, plain yogurt (use coconut or almond milk yogurt for dairy-free)
  • 1 clove garlic
  • 1 cup packed cilantro
  • 1 tablespoon red wine vinegar
  • 2-3 tablespoons olive oil
  • 3/4 teaspoon Celtic sea salt

Instructions

  1. Place all of the salad ingredients in a large salad bowl.
  2. Place all of the dressing ingredients in a large mason jar and blend with a hand-immersion blender until smooth. (You can also blend the dressing in a blender.)
  3. Pour the dressing over the salad, toss and serve immediately.

7.7.0.1

4594

https://deliciouslyorganic.net/chicken-taco-salad-grain-free/

Copyright 2016 Deliciously Organic



.

Source link

How to Make and Use Castor Oil Packs – Deliciously Organic

How to Make and Use Castor Oil PacksCastor oil packs are one of my favorite economical ways to gently detox the body. I personally used them on my liver and thyroid when I was recovering from Hashimoto’s disease, and I recommend them to my Nutritional Therapy clients often. 

How do castor oil packs help the body?

Lymphatic congestion is a major factor leading to inflammation and disease. Lymphocytes are your immune system’s disease-fighting cells and are produced and stored mainly in your lymphatic tissue (thymus gland, spleen, and lymph nodes). Hundreds of miles of lymphatic tubules allow waste to be collected from your tissues and transported to your blood for elimination, a process referred to as lymphatic drainage.

When your lymphatic system is not working properly, waste and toxins can build up and make you sick.

This is where castor oil comes in. When castor oil is absorbed through your skin (according to Cayce and McGarey) your lymphocyte count increases. Increased lymphocytes speed up the removal of toxins from your tissues, which promotes healing.

What can castor oil packs be used for?

  • Liver disorders 
  • Thyroid cysts and nodules
  • Non-cancerous uterine fibroids
  • Ovarian cysts
  • Constipation
  • Intestinal disorders
  • Gallbladder inflammation or stones
  • Inflamed joints
  • Lymphatic drainage 
  • Conditions with poor elimination
  • Headaches and migraines
  • Cysts in the breast tissue
  • General liver detoxification 
  • Lung infections

Here are some examples of how castor oil packs can be used:

  1. If you are under-converting T4 to T3, daily castor oil packs over the liver can help increase this conversion.
  2. To shrink cysts or nodules, you can place a castor oil pack over the thyroid for 15 minutes a day. 
  3. To reduce the frequency and intensity of migraines, you can do a castor oil pack over the liver once daily for one month and see if this makes a difference.
  4. For congested lymph nodes (under the arms, on the neck, etc.) do a castor oil pack directly over the area of concern. 
  5. Do a castor oil pack over the entire abdomen daily to help ease constipation. 
  6. To help speed up the healing from fatty liver disease (along with a nutrient-dense diet) do a castor oil pack over the liver daily. 

A castor oil pack is very easy and only requires a few supplies. The castor oil and cotton flannel last for many, many months, so don’t worry about running out any time soon.

Here’s what you need:

1. A bottle of organic castor oil. I recommend Heritage Store, Home Health or Premier Research Labs
2. A piece of organic cotton flannel 
3. A heating pad or hot water bottle
4. A large gallon-size ziploc bag
5. An old towel (castor oil permanently stains, so it’s best to use an old towel)

How to do a castor oil pack:

1. Place the piece of flannel in a large glass dish (glass Tupperware works great!).
2. Drizzle castor oil over the flannel until it’s saturated.
3. Plug in the heating pad next to your bed and turn it on to medium or fill up your hot water bottle. 
4. Set the dish with the flannel, the ziploc bag, and old towel on your nightstand or next to the bed.
5. Lie down and place the cotton flannel on the area of concern. For example: the liver, thyroid, breast, joint, etc.
6. Put the ziploc bag on top of the flannel.
7. Place the heating pad or hot water bottle on top of the ziploc and flannel.
8. Place the old towel on top of the heating pad.
9. Lie down for 1-2 hours, remove and wipe the area with the old towel to remove any castor oil.
10. Repeat as necessary.

When is a castor oil pack not recommended? 
It’s not recommended to do a castor oil pack over the abdomen if you have an IUD because it could cause the IUD to dislodge or release excess copper into the system. It’s also not recommended when pregnant, breastfeeding, during menses or if you struggle with IBS, Colitis or diarrhea. 

And, one last piece of advice:
If you do a castor oil pack and you get any kind of rash, this can be a sign that your liver needs to detox. So I recommend doing the castor oil pack over the liver for 3-4 weeks, and then doing the castor oil pack again over the part of the body that was reacting (like the thyroid, abdomen, etc.).

Note: This post was originally published on May 21, 2014 and updated on May 25, 2018.

Source link

Mini Cookie Dough Fudge Pops — Oh She Glows


by Angela (Oh She Glows) on May 25, 2018

Oh boy did I spend a lot of time getting this popsicle recipe just right. I’m picky about my popsicles (okay, really, I’m super picky about every recipe I share), and I’m SO happy with how these finally turned out—I have to say, eating dozens of fudge pops has really paid off…hah!

As much as I love making my kids healthy popsicles, for this recipe I set out to create a decadent fudge pop for adults and older kids. The other day I said to Nicole (OSG’s incredible recipe tester), “Why should little kids have all the fun?! She wholeheartedly agreed that us grown-ups need an indulgent popsicle recipe for ourselves, too! After testing these pops, Nicole wrote back and said, “Oh my, these are Amazing AF (As Fudge, ha!). Thank you a million times…I will be eating these all summer.” She cracks me up!

I started by creating a super-easy vegan cookie dough…let me tell you, this stuff is dangerously easy to whip up. Even if for some crazy reason you don’t make the fudge pops, these cookie dough chunks can be used a million different ways (like for topping banana soft serve or throwing into homemade blizzards).

I rolled the cookie dough between two pieces of parchment paper and cut the dough into chunks after freezing it. After that, I made a rich and creamy fudge base starring melted dark chocolate and coconut cream. DREAMY!! Then I simply alternated layering the base and cookie dough chunks in my popsicle molds (these are my all-time favourite mini molds!) and stuck them in the freezer. Just a few hours later, we were diving into decadent fudge pops studded with chunks of the most heavenly cookie dough. You won’t believe these delicious pops are dairy-free, I can promise you that!


Yield
22 mini fudge pops
Prep time
Cook time
0 Minutes
Chill time
2 1/2 to 3 hours

Ingredients:

For the cookie dough:
  • 1/4 cup (60 g) natural almond, sunflower, or peanut butter
  • 3 tablespoons (45 mL) pure maple syrup
  • 1 1/2 tablespoons (22.5 mL) virgin coconut oil, at room temperature
  • 1/2 teaspoon pure vanilla extract
  • 5 tablespoons (43 g) gluten-free oat flour
  • 5 tablespoons (30 g) almond flour
  • 1/8 teaspoon baking soda (for an authentic cookie dough flavour!)
  • 1/4 teaspoon fine sea salt
  • 1 1/2 tablespoons (17 g) mini vegan chocolate chips*
For the fudge pops:
  • 1 (100g) dark chocolate bar (70%)**
  • 1 (14-oz/398 mL) can full-fat coconut milk, chilled***
  • 3 tablespoons (45 mL) pure maple syrup
  • 1 tablespoon (6 g) unsweetened cocoa powder
  • 1 teaspoon (5 mL) pure vanilla extract
  • Pinch fine sea salt, to taste

Directions:

  1. For the cookie dough: In a medium bowl, stir together the almond butter, maple syrup, coconut oil, and vanilla until smooth. Now stir the oat flour, almond flour, baking soda, salt, and chocolate chips into the wet mixture until combined.
  2. Place the dough between two large sheets of parchment paper and use a rolling pin to roll the dough into a 1/4- to 1/2-inch-thick rectangle. Using the parchment paper to grip, lift the cookie dough onto a large plate. Transfer the plate to the freezer and freeze for 15 to 30 minutes until the slab is solid.
  3. For the fudge pops: Break the chocolate bar into chunks and melt in a small pot over low heat. Once two-thirds of the chocolate has melted, remove it from the heat and stir until smooth.
  4. Scoop the solid coconut cream from the top of the can (you should have about one cup) and place it in a high-speed blender. Save the coconut water for another use, such as a smoothie.
  5. Add the melted chocolate, maple syrup, cocoa powder, vanilla and salt to the coconut cream. Blend on high until smooth. Pour the liquid into a small bowl.
  6. Remove frozen cookie dough slab from freezer. Using a pizza slicer, slice the slab into small square chunks (about 1/4-inch wide).
  7. Grab a narrow teaspoon and spoon 1/2 to 1 teaspoon fudge pop liquid into the bottom of each mold. Top with 2 to 3 frozen cookie dough chunks. Spoon more liquid into the molds and add a couple more chunks on top, making sure the liquid fills to just below the top of the mold. Insert the sticks into each respective mold.
  8. Freeze the molds for 2 1/2 to 3 hours, or until solid. Store leftovers in the freezer (either directly in the popsicle mold or in a freezer-safe zip bag) for up to 2 weeks (any longer and they tend to get icy).

Let’s get social! Follow Angela on Instagram @ohsheglows, Facebook, Twitter, Pinterest, Snapchat, and Google+



.

Source link

The lowdown on tofu and tempeh – Nutrilicious

Mention tofu to some people and they instantly say they don’t like it. I bet half of these people just haven’t tasted a good recipe with tofu. As someone who has not eaten meat or chicken in about 30 years, tofu has always been part of my diet.  I use it in soups, salads, stir fries, salad dressings and sometimes in dessert. It can be confusing because there are so many types of regular and organic tofu; silken, soft, medium firm, firm, extra firm and now you can buy sprouted tofu. Choosing which type of tofu is ultimately based on your recipe and preference. First and foremost it is important to choose organic so that you don’t eat genetically modified soybeans.

Here are more tips:

Soft or silken tofu  have the highest moisture content. This type of tofu is best used in soups, sauces, salad dressings, smoothies and desserts like pudding. Health food stores sell this type of tofu in the refrigerated section of the store. They also usually carry a shelf-stable version sold in a box in the Asian section of the store.  My family doesn’t like this type. Grocery stores usually sell tofu in the refrigerated deli section or with the organic dairy products.

 Medium firm, firm or extra firm tofu can be used interchangeably depending on personal preference. My daughter likes medium firm while I prefer extra firm so I sometimes buy both. These are best used in stews or stir fries where you need the tofu to hold its shape.

Sprouted – made from sprouted soy beans, comes in different textures.

You can also buy tofu that comes flavoured with smoke, teriyaki or mango. Visit an Asian grocery store and you’ll see tofu in bulk, floating in a jug of water or packaged like puffs or balls. We liked the puffed tofu balls in Pad Thai. They taste great. If you see these give them a try. You can store the in the freezer until you are ready to eat them.

Some chefs recommend using a press to remove excess water from medium-firm, firm and extra-firm tofu so that it can absorb more flavour during cooking.  To press the tofu without using a tofu press, take a plate and line it with paper towels then place the tofu block on the paper towels. Put another layer of paper towels on top of the tofu, place a cutting board on top and weigh it down with heavy books or cans for an hour. You can also freeze the tofu and once it is defrosted squeeze out the water with your hands. Freezing tofu changes its texture and makes it more crumbly. Either way both procedures will allow the tofu to absorb more flavour.

Tofu is bland so seasoning it is important. The best flavour is achieved by marinating it for a few hours. Add some honey or maple syrup to the marinade to help the tofu get crispy while it cooks. My favourite marinade includes tamari, garlic, ginger and honey. I try to let the tofu marinate overnight. If this is not possible give it at least an hour.

More recently I have added tempeh to my repertoire of vegetarian proteins. Tempeh is a fermented form of tofu that originated in Indonesia. It can be marinated and cooked the same way as tofu but does not require pressing.

While tempeh is also made from soybeans, it has a different texture and is more nutritious than tofu as it is less processed and contains more fibre and protein. Its texture is very firm and it has a deep earthy flavour that becomes more pronounced as it ages. Season tempeh as you would tofu.

Do you have any favourite tofu or tempeh recipes? Let me know.

Stay in the loop with more vegetarian-friendly topics and sign up here.

 

 

Trackback from your site.

.

Source link

Vegan Sesame Crusted Avocado Salad

© 2018 Green Kitchen Stories
Sesame_crusted_avocado_01

Vegan Sesame Crusted Avocado Salad

I have to admit that I had my doubts about this recipe. While I was coating each avocado wedge in almond flour and sesame seeds, I couldn’t help but think that it was a waste of time (and two ripe avocados) to bake it when it tastes perfectly good au natural in a salad. We’ve done some previous baked avocado experiments and even if some of them were pretty good, they were honestly just as good raw. But David had his mind set on these. He said that “They will almost look like fried chicken wings” which made me exactly zero percent more keen on the idea.


Sesame_crusted_avocado_02

But when we took out the tray with golden crusted sesame avocado wedges from the oven, they did actually look pretty good. The texture is really key here. The crust is firm and crunchy when you bite into it and the avocado inside almost melts with softness. The almond flour gives the crust a sweet nuttiness. And since we wanted to keep this recipe vegan, we tried aquafaba (chickpea brine) instead of egg to bind the coating to the avocado flesh and it worked like a charm. It holds the coating firmly in place and you can’t taste it. And I love the idea of using chickpeas in a salad and the brine for coating. No waste!

So, for all you avocado lovers that already eaten your own weight of guacamole, avocado toasts, avo-choco mousse and other desserts. Here is a new one for you to try.


Sesame_crusted_avocado_03

You can make these as snacks and serve with a dipping sauce. I imagine a sweet soy-based dip, chimichurri, srirachamayo or yogurt dip would be good. In this recipe we have instead used them in a simple salad with quinoa, chickpeas and green grapes and Asian flavored dressing that pairs great with crust.


Sesame_crusted_avocado_04

Sesame Crusted Avocado & Quinoa Salad
Serves 4 as a lunch

Sesame Crusted Avocado Wedges
2 avocado
1/2 cup aquafaba (the brine from the chickpeas in the salad)
1 tbsp lemon juice
1/2 cup / 50 g almond flour
1/2 cup / 75 g sesame seeds
1 tsp sea salt flakes

Quinoa Salad ingredients
1/2 cup / 85 g raw quinoa
70 g / 1 small bag lettuce (baby kale, lamb’s lettuce, watercress or lettuce of choice)
1 x 400 g / 14 inch tin cooked chickpeas (save the brine)
a handful green grapes, halved
10 cm / 4 inch cucumber, thinly sliced
a handful toasted almonds, chopped

Dressing
2 tbsp soy sauce
2 tbsp sesame oil
1 tbsp rice vinegar or apple cider vinegar
1 tbsp maple syrup

Set the oven to 200°C / 400° F. Place a baking paper on a baking sheet. Cook the quinoa in 1 cup / 250 ml salted water for 15-20 minutes, until small tails appear on the seeds.
Open the chickpea tin. Pour the brine into a small bowl and rinse the chickpeas. Add lemon juice to the brine and set aside. Stir together almond flour, sesame seeds and salt in a second bowl. Cut the two avocados in half and remove the stones. Take off the peel and slice the avocado into thick wedges. Dip each wedge into the brine and then in the almond and sesame coating, turning it to make sure it is entirely coated. Spread out the coated avocado wedges on the baking sheet and bake for 15 minutes or until the crust is golden.
Stir together the dressing and pour half of it over the cooked and drained quinoa and the rest into a little dressing jar. Add the chickpeas and toss to combine. Arrange the quinoa in the bottom of a wide salad bowl. Add lettuce and then scatter green grapes, radishes and cucumber slices across the bowl. Top with the sesame crusted avocado wedges and toasted almonds. Drizzle the rest of the dressing over the salad right before serving. Enjoy!

.

Source link

Vegan Recipes and Snack Ideas for Camp and Travel — Oh She Glows

An OSG reader, Rebecca, asked me if I could recommend some cooler-friendly Oh She Glows recipes she could take on the road for an upcoming camping trip. This question has been a popular one over the years, so I thought the long weekend would be a great excuse  to brainstorm a list of camp- and travel-friendly foods to inspire you!

In my early twenties, I would “camp” (I use that term lightly!) pretty regularly, but the food my friends and I packed in those days was a little different from what I stock my cooler with today. Okay, A LOT different! Lol. Back then, as long as I had potato chips and fruity coolers, I was a “happy camper”! Oh to be 21 again. Don’t worry, though, I’ve accumulated a few years of wisdom since then. I consulted OSG’s recipe tester Nicole to help put this post together as she often travels with my recipes in tow. I think the two of us have come up with some fun ideas for you! As always, please feel free to chime in with your tips and tricks too.

The recipes below can all be made in advance, and many of them also tend to keep well in minimal storage without too much fuss. At the bottom of this post I also recommend some tasty store-bought options for when you don’t have time to make everything you might have hoped to for a trip…because if you’re anything like me, you’ll probably find yourself scrambling at the last minute to get everything ready!

Milks and Fresh Breakfast Options

I love making pre-portioned single servings of dry Vegan Overnight Oats packets to take with us on trips. Simply bring a few single-serve, shelf-stable plant-based milks along and mix them in with the oat packets when ready to enjoy.

Looking for eco-friendly reusable bags? Check out these reusable velcro pouches shown in the photo above.

Granola or Muesli

We love munching on my Ultimate Nutty Granola Clusters (The Oh She Glows Cookbook, p. 31) and my Roasted Hazelnut-Almond Granola Clusters (Oh She Glows Every Day, p. 71) when traveling, plus these clusters should keep fresh in an airtight bag or container for a few weeks.

Fruit and Veggies

Bring your favourite fruits and veggies, choosing varieties that tend to travel well and don’t mind sitting at room temperature—this should help save cooler space for other meals that require refrigeration. Apples, oranges, firm avocados, and cucumbers are usually safe bets. Avoid thin-skinned fruit like peaches or pears as they tend to bruise easily.

Dried Fruit and DIY Trail Mix

Energy-dense dried fruits are another great option for camping! Dried apricots, mango, and cherries are some of my favourites. You can also make a DIY trail mix by adding dried fruit like raisins and dried cranberries to a container with your favourite mixed nuts.

Crackers

I love having a good seedy cracker on hand for snacking. My Endurance Crackers are hearty, filling, and energizing! Just be sure they’re packed on top of other foods so they don’t get crushed by anything in transit. Bring a container of nut or seed butter and a small pouch of hemp hearts for a satisfying, protein-packed snack that needs no refrigeration.

Protein Bars or Energy Bites

My Dark Chocolate Cherry Energy Bites, Cookie Dough Balls V (Oh She Glows Every Day, p. 93), and Triple Almond Energy Balls are perfect to munch on between meals. For another option, try my Classic Glo Bars (from The Oh She Glows Cookbook, p. 215), or Feel Good Hearty Granola Bars—those two tend to be big hits as well. Nicole recommends the Mocha Empower Glo Bars (Oh She Glows Everyday, p. 69), saying: “Away from home for 10 days with a toddler? You may need that invigorating combination of chocolate and espresso!” Haha.

Coffee/Tea

Speaking of coffee and tea…I’d love to hear your tips on camping while still getting your coffee fix. Please share your method if you have one! Maybe a make-ahead DIY Coffee Concentrate could work?

Power Toast and Wraps

The 9-Spice Avocado Hummus Toast (Oh She Glows Everyday, p. 39)  is a great light meal option! Serve it with Super Power Chia Bread (The Oh She Glows Cookbook, p. 229). Pack a few avocados, a small container of 9-spice Mix, and hummus (keep chilled) for a quick meal. Ifyou don’t have time to make the power bread, just pack a few of your favourite wraps from home. I love Wrap It Up Raw’s flax wraps—they freeze wonderfully too.

Soups and Fresh Mains

If you have a really good cooler situation going, you could also consider making a salad/soup—my Chickpea Salad and Go-To Gazpacho (also found in Oh She Glows Every Day, p. 147 and the app) both travel well. The gazpacho can be guzzled cold straight from a mason jar—super refreshing! If you’re able to bring a bag of salad along, you could whip up a jar of my Shake and Go Balsamic Vinaigrette (Oh She Glows Every Day, p. 273) as well. Tetra packs of baked beans always work in a pinch (and you don’t need a can opener or a cooler!). I love these Vegetarian Baked Beans by Pacific brand.

Another idea is to pack the ingredients for a super easy balsamic chickpea salad. Bring some small tetra packs of chickpeas (I buy Pacific brand), balsamic vinegar (or any vinegar you love), olive oil, salt, and pepper. Bring along a collapsible strainer and a bowl, and you’ve got the gear for a quick salad: simply drain and rinse the chickpeas then add them to the bowl along with the vinegar, olive oil, salt, and pepper (to taste).

Sweet Treats

My Flourless Thumbprint Breakfast Cookies, Blissful Basil Power Biscotti, and Banana Bread Muffin Tops can all be made ahead and frozen. Our editor, Terra, packed the Banana Bread Muffin Tops for mountaintop snacking on her month-long hiking trip through Switzerland. Terra added a touch of rosemary oil (which she uses as a natural preservative) to the batter, and the tops kept beautifully during her trek!

I recommend eating the most perishable items first, if possible. This may also be a situation in which it’s worth stocking up on some store-bought, less perishable options because not all foods will last in a cooler for too long. (Unless of course it’s going to be COLD where you’re camping—in that case, maybe a little DIY Hot Toddy is in order! Yassssss!)

Running out of prep time before your trip? Here are some store-bought plant-based foods that should keep well through your travels!

Photo credit, photos 1, 3, 5, 6, 7, 10: Ashley McLaughlin

Let’s get social! Follow Angela on Instagram @ohsheglows, Facebook, Twitter, Pinterest, Snapchat, and Google+



.

Source link

Green Pancakes – Three Ways

So, you fried a big stack of thin green pancakes (aka spinach crêpes) for dinner last night and still have a few left in the fridge. How can you make the most of them? Here are three ideas:
1. Add mustard, lentils, sliced tomato and cheese, fold the pancakes, bake them quickly until the cheese melts and serve with a lentil and melon salad.
2. Roll them up with sweet potato, spinach, feta, yogurt and za’atar. Then slice them into rolls and bring on a picnic.
3. Make a banana split pancake bowl with some cream, yogurt, raspberries, nut butter an chocolate.

We are sharing all of these recipes below. They are not vegan but if you use our vegan chickpea pancakes as base, you can easily modify the fillings to suit a vegan diet. Hummus, pesto, ajvar or coconut yogurt are excellent creamy toppings on vegan pancakes instead of yogurt and cheese.

The recipe for the batter comes from our Green Kitchen at Home cookbook and we share it in the bottom of this post. They are the most easy flippable gluten free pancakes we know. Pancakes work as a quick dinner in our family as the batter literally takes 30 seconds to mix together so we can have the first pancakes on the table within 5 minutes (admittedly I don’t always let the batter rest even if I recommend it).


Pancake_threeways_2

Gruyere, Mustard & Lentil Pancake Melt
Serves 4 as a lunch

This is the pancake equivalent to melted cheese sandwiches. It’s a great way to give old pancakes new life. We love it with lots of mustard (obviously use less for kids) and a crunchy salad for balance.

4 green pancakes (see recipe below)
8 slices gruyere cheese (or another cheese)
4 large teaspoons mustard
8 cherry tomatoes
200 g / 1 cup cooked lentils (store bought are fine)

1 bag mixed lettuce
1 avocado
1 galia melon (or other melon)
10 cm / 4 inches cucumber
olive oil

balsamic vinegar
salt & pepper

Make the batter and fry the pancakes if you haven’t done so already. Place two slices cheese in the middle of each pancake. Spread a layer of mustard on the cheese, slice the tomatoes thinly and lay them on top of the mustard along with a small handful lentils. Fold the pancakes into quarters and place in a baking dish with a drizzle of olive oil on top. Bake at 200°C/400°F for 10-12 minutes or until the cheese has melted. Meanwhile, chop up lettuce, avocado, melon and cucumber and place in a salad bowl. Add the remaining lentils. Drizzle with olive oil, balsamic vinegar, salt and pepper and toss. Serve the pancake warm with salad on the side.


Pancake_threeways_3

Sweet Potato & Za’atar Pancake Picnic Rolls
Makes 20 rolls

You can use almost any veggies in pancake rolls. Just make sure you have something creamy and sticky as base to bind them together. For a vegan version, use hummus instead of yogurt and tofu instead of feta cheese and sprinkle with nutritional yeast.
Next time, we’ll add some crushed walnuts for crunch, pomegranate seeds for extra tanginess and maybe a couple of mint leaves for a fresh flavor twist.

4 green pancakes (see recipe below)
1 large sweet potato
cinnamon
1 tbsp lemon juice

1 cup full-fat Turkish yogurt
200 g feta cheese
2 handfuls spinach, chopped
1 cup cooked chickpeas
2 tbsp za’atar (an awesome spice blend that you can find in Middle Eastern stores)
2 tsp chili flakes (optional)

Set the oven at 200°C/400°F. Cut a sweet potato in half lengthwise, brush each cut side with a little oil and cinnamon. Place on a tray and bake for 40 minutes or until the flesh is soft and golden. If you haven’t prepared the batter and fried the pancakes, now is the time to do so. When the sweet potato is ready, use a fork to mash the flesh (you can mash it in its own skin to save some dishes). Squeeze over lemon juice and extra cinnamon while mashing.

Spread out sweet potato mash on one half of each pancake and thick yogurt on the other half. Cut the feta cheese into 1 cm / 1/3 inch thick sticks and place them in the centre of each pancake. Add a small handful chopped spinach, a couple of chickpeas, a generous drizzle za’atar and some chili flakes (if using). Roll up the pancakes as tightly as possible and slice into 2 inch / 5 cm rolls.


Pancake_threeways_4

Sweet Pancake Banana Split
Serves 4

4 green pancakes (see recipe below)
1 cup whipped cream
1 cup greek yogurt
4 bananas

1 cup raspberries
4 tbsp nut butter
4 tsp honey
30 g / 1 oz dark chocolate
1 handful hemp seeds or slivered almonds

Place each pancake in the bottom of a small bowl. Add dollops of whipped cream and yogurt. Cut the bananas into bite-sized pieces and spread out in the bowl. Add raspberries and drizzle with peanut butter and honey. Sprinkle with finely chopped dark chocolate, hemp seeds and top with a few mint leaves.


Pancake_threeways_5

Spinach Crêpes (in our house they are know as Green Pancakes)
Makes 10-14, depending on the size of your pan and thickness of your pancakes

5 eggs
150 g / 1 cup rice flour (both light or wholegrain works)
500 ml / 2 cups oat milk, or milk of choice
a large handful spinach
a small handful herbs (basil, mint or parsley)
sea salt

Crack the eggs into a blender or food processor. Add the rest of the ingredients and blend on high speed until smooth. Leave to rest for 20 minutes before starting to fry them (you can fry them right away but they will be a little harder to flip). For frying, add a little butter or coconut oil to a 20 cm / 8 inch non-stick frying pan/skillet on medium heat. Once hot (this is important or else it will stick), whisk the batter then ladle 80 ml / 1/3 cup into the pan. Let fry for 1-2 minutes or until small bubbles form on the surface and the base is golden. Run a spatula around the edges to make sure it has detached from the pan, before carefully flipping it over and frying the other side for another minute. Transfer to a plate and repeat with the rest of the batter (you may need to reduce the heat slightly after the first crêpes).

To store the crêpes, keep them in an air-tight wrap in the fridge and they will be good for 3-4 days.

.

Source link

Sesame Miso Glazed Eggplant – Nutrilicious

When your kids request a certain meal for dinner how can you say no? Especially when it’s not pasta! I was really surprised when my daughter asked me to make Sesame Miso Glazed Eggplant. I have been making this Vegetarian Times recipes for a few years and she hasn’t really eaten much of it. Maybe her taste has evolved or maybe she has acquired a taste for eggplant. Regardless I am happy to prepare it as I enjoy it as well. Plus, it’s pretty quick and easy to make. Bonus for a busy work night. It was quite the challenge to find the Asian eggplants that day but thankfully after 3 grocery store visits, I was all set.

I have modified it over the years so here is my version:

2 tbsp white miso
2 tbsp mirin
1 tbsp coconut sugar
1 tbsp rice vinegar
4 Japanese eggplants
2 Tbs. sesame oil
2 Tbs. tahini
2 Tbs. sesame seeds
4 green onions, chopped

1. Whisk together miso, mirin, coconut sugar and vinegar in small bowl.
2. Preheat oven to 400°F. Slice eggplants in half lengthwise. Score in a crisscross pattern, brush with sesame oil and roast cut side up on a baking sheet for 15 minutes. Flip over and roast on the other side for 10 minutes or until soft.
3. Adjust oven temperature to broil. Brush eggplant with miso mixture. Broil 4 to 5 minutes. Top with tahini, sesame seeds and green onions to serve.

We really like tahini so we drizzle lots of it.  It is a great source of calcium and iron. I usually serve this with some organic edamame on the side so we get some good quality protein as well.

Looking for more vegetarian recipes and tips? Sign up for my newsletter.

Trackback from your site.

.

Source link