Pumpkin Spice Smoothie

Pumpkin is in folks, and we're in love with it. We've been playing with it quite often throughout October, but november loves pumpkin too! Autumn, thanksgiving, christmas, new years---pumpkin, pumpkin EVERYTHING! This smoothie is sure to fill that pumpkin craving of yours & in the healthiest way, too.  

Ingredients:

1/2 Cup Pumpkin Puree
1/2 Cup Greek Yogurt
1/2 Cup Almond Milk
1/4 tsp pumpkin pie spice
1 tsp vanilla extract
4 ice cubes
2 tsp agave
1 TB chia seeds
1/2 Banana


Directions:
1. Add all the ingredients into a Vitamix, or blender, and mix on up!
2. Enjoy pumpkin goodness (:

Almond Honey Butter

Rainy days call for staying in and whipping together a delicious almond butter for autumn apple dipping! Yummy and so easy to make--yes, it's easy folks. You'll need a vitamix or a powerful blender, but it only takes a few minutes to whip up. Get your protein fix on with this lightly sweetened spread and you'll be fighting for that second serving. :)

Ingredients:

16 Oz Unsalted, Dry Roasted Almonds
2 TB sunflower seeds
1 1/2 TB honey
2 tsp. cinnamon
1 tsp canola oil ( if not creamy enough)

Directions:

1. Add all your ingredients into the Vitamix, or powerful blender, and set it to the nut butter mode.
2. Once it becomes a peanut buttery-like texture, you're ready to get your protein fix on!
3. To make it creamier, add a little bit of canola oil after it's blended.

Banana Cinna Bread

This vegan friendly Banana Bread is filled with cinnamon swirl goodness and guilt-free, wholesome ingredients. We are lovers of all things banana, and banana bread is our ultimate fav to make with those leftover, overripe, "what do I do with these" bananas. Top it off with a little brown sugar and your favorite mixed nuts, and you'll be glad you didn't toss 'em. (:


Makes 8 Servings
229 calories per slice


Ingredients:

1 C Whole Wheat Flour
1 TB ground flaxseed meal
1/4 C granulated sugar
1/4 C brown sugar
2-3 ripe bananas
1 C old fashioned rolled oats, ground in a blender
1/3 C almond milk
3 TB hot water
1 TB cold pressed coconut oil
1 tsp baking soda
1 tsp salt
1 tsp vanilla extract
1 tsp cinnamon
2 TB pecans or walnuts

Cinnamon Sugar Swirl:

1 TB brown sugar
1 tsp cinnamon
1 TB agave nectar

Directions:

1. Preheat the oven to 400 degrees.
2. Place the rolled oats in a blender and grind until flour like form.
3. Create your flax egg by adding the 1 TB flax meal into a bowl with 3 TB water. Let sit for 3 minutes.
4. Mash the bananas in a separate bowl. I used 2, the more you use the more banana flavor (:
4. In a medium bowl, mix the flour, oats, baking soda, salt, and cinnamon together
5. Add the flax egg and coconut oil to the banana mixture. Mix well. Then add your almond milk and vanilla.
6. Combine the wet mixture to the dry mixture and mix well.
7. Add the hot water last and mix until batter is evenly mixed.
8. Spray a 9x4" baking dish and pour the batter into the dish.

Cinnamon Sugar Swirl:

1. Mix the brown sugar, cinnamon and agave in a small bowl.
2. Using a spoon, drop spoonfuls of the mixture evenly on top of the batter.
3. Using a thin knife, lightly swirl the knife back and forth creating the cinnamon swirl throughout the bread a couple of times. Don't do it too much as it will loose the swirl shape.
4. Dash a couple of chopped pecans or walnuts on top (:
5. Bake in the oven for 50-60 minutes or until cooked through. You can check by stabbing a knife in the middle of the bread and if it comes out dry, it's ready! If it starts to brown too much on the top, simply place a piece of foil over the dish to prevent further browning.

Pumpkin Spice Cookies

We haven't posted a dessert recipe in quite some time, but trust us when we say that this one was well worth the wait. Cookies may just be our favorite dessert to make... and eat (obviously). These pumpkin cookies were amazing and made our apartment smell heavenly. A combination of the cakey, melt-in-your-mouth texture and warm fall spices will leave your buds longing for more. The best part? They're both vegan and gluten free so feel free to indulge!  

*Makes approximately 12 cookies

Ingredients:

1 1/2 tsp ground flax seed

1 tbsp warm water

1 1/4 cup oat flour (*gluten free)

1/2 tsp baking powder

1/2 tsp baking soda

1 1/2 tsp pumpkin pie spice

1/4 tsp salt

4 tbsp butter or earth balance, softened

3/4 cup sugar (we used a blend of coconut sugar and brown sugar)

1/2 cup organic canned pumpkin (not pumpkin pie filling)

1/2 tsp vanilla extract 

Optional Mix-ins and Toppings:

1/4 cup chopped walnuts

1/4 cup mixed raisins

confectioners sugar for sprinkling 

Directions:

• Preheat oven to 350 degrees. 
• In a medium bowl, prepare flax eggs by mixing ground flax seed and water and set aside.
• In a large bowl, combine oat flour, baking powder, baking soda, pumpkin pie spice, and salt.
• Add the butter, sugar, pumpkin puree and vanilla to flax eggs and cream together until smooth.
• Combine wet ingredients with flour mixture.
• Fold in nuts, raisins, a whole lot of love, and pretty much anything else that you want. 
• Scoop dough by the tablespoon onto a baking sheet prepped with parchment paper or non-stick cooking spray. 
• Pop the tray into the oven and patiently wait 15 minutes for your little pumpkin pillows to finish baking. 
• Transfer cookies to a wire rack and all to cool before sprinkling with confectioners sugar.
• Fight the urge to eat the whole tray.... but we totally won't judge you if you do.

Pumpkin Spice Granola

Fall is finally upon us and we are kickstarting the month of October with this delicious pumpkin granola recipe. Eat it with milk, yogurt, on pancakes or even by itself! The nuts and raisins give the oats an extra boost, adding protein and keeping you fuller longer.

Ingredients:

2 cups old fashioned rolled oats

1/2 cup chopped mixed nuts (we used walnuts and almonds)

1/4 cup pumpkin seeds

1/4 cup golden raisins

~1/8 cup dried unsweetened coconut 

1/4 cup brown sugar

1/4 tsp sea salt

1 1/2 tbsp cinnamon

1/2 tsp ginger

1/2 tsp nutmeg

1/2 cup canned pumpkin

1/4 cup agave or honey

3 tbsp coconut oil 

Directions:

• Preheat oven to 350 degrees
• Combine all dry ingredients and spices in a large bowl
• In a small microwavable bowl, combine coconut oil and agave. Microwave until melted and easy to pour
• Pour agave and oil mixture over the dry ingredients
• Finally, add the pumpkin. **We found it easiest to use a rubber spatula or even your hands to make sure all oats are coated evenly. 
• Pour oats onto a large baking sheet lined with parchment paper or a silpat
• Toast oats in the oven for about 6 minutes before tossing. Bake for another 8 minutes or so, or until golden. Be sure to watch the oats so they do not burn! 
• Remove the tray from the oven and allow the granola to cool completely before transferring it to an airtight jar or container. 
• ENJOY! :) nom

Baked Banana Bread Oatmeal

OBSESSED with this recipe and that is an understatement. Banana bread for breakfast? Sounds good to us! We have been experimenting with different fruit combinations but the base of the recipe has remained the same. Feel free to get creative with your ingredients here, people! 

Ingredients:

1/3 cup rolled oats

1/4 tsp baking powder

1/2 tsp cinnamon

1/4 tsp agave or honey

1/4 tsp vanilla extract

1 mashed banana (about 1/3 cup)

1/3 cup almond milk

1 egg white

Optional Ingredients:

chopped walnuts

blueberries

extra banana slices

toasted coconut

Directions:

• Preheat Oven to 350 degrees
• Combine all ingredients in a bowl
• Fold in your choice of fruit or nuts
• Place mixture in a small ramekin or oven-safe baking dish
• Bake for 20-25 minutes or until oatmeal is puffed

Banana Blueberry Walnut Pancakes

Bringing you another delicious breakfast recipe on this beautiful Friday! Fluffy, tasty, and super moist, these pancakes are a perfect way to start the weekend. Did we mention that they are also vegan and gluten free?! Made with oat flour and stuffed with fruit and yogurt, these yummy pancakes are sure to keep you satisfied for hours... (luckily for you, because there won't be any leftovers). Trust us when we tell you to make these pancakes... you can thank us later.

Ingredients:

2 overripe bananas 

2 tbsp coconut oil

2 tsp milk of your choice 

2 tsp vanilla extract

2 flax eggs (or regular eggs if not vegan)

1 cup gluten free oat flour

1/2 tsp baking soda

1/2 tsp salt

1-2 tsp cinnamon (we really like cinnamon)

1/4 tsp ground nutmeg

1/2 cup fresh blueberries

~1/4 cup chopped walnuts

Optional Toppings:

sliced bananas

blueberries

chopped walnuts

yogurt

agave

Directions:

• Combine mashed bananas, coconut oil, milk, vanilla, and flax eggs in a large bowl 
• In a separate bowl, combine flour, baking soda, salt, cinnamon and nutmeg
• Add the dry ingredients to wet ingredients and fold in fresh blueberries and walnuts
• Cook pancakes over medium heat, flip, serve, and top as you desire! :)

Sweet Potato Quinoa Burgers

As the gorgeous weather approaches, we look for new delicious ways to enjoy spring and summer barbecues without meat! These veggie burgers are super filling and easy to prepare ahead of time, making them a go-to meal for weeknights. There are so many variations of vegan and vegetarian burgers sold in stores, but we have never tasted anything like these! Give them a shot, we know you won't regret it!


Ingredients:
1/2 cup cooked quinoa
2 small sweet potatoes (boiled)
1/2 cup canned beans (we chose white kidney beans and they worked perfectly!)
1 tbsp tahini sauce
1/2 tsp chili powder
1/2 tsp dried basil
1/2 tsp Trader Joe's 21 seasoning salute
1 tsp minced garlic
pinch of sea salt
pinch of black pepper
1/3 cup panko breadcrumbs (optional! but covering each patty in these breadcrumbs will create a super delicious crunchy layer!)

Optional Toppings:
hot sauce
balsamic glaze
avocado mash
raw veggies


Directions:

• Mash boiled sweet potatoes and white beans in a medium sized bowl, allowing some lumps to remain for texture.
• Add all spices to the bean/potato mash and mix until combined.
• Using a spatula, fold in the cooked quinoa.
• Form mixture into burger patties that measure to be a little smaller than the palm of your hand.
• Grill burgers on a barbecue or grill pan prepared with just a drop of olive oil.
• Serve burgers on your favorite gluten free buns, or on top of a bed of greens!  

Buckwheat Breakfast "Muffnuts" with Apple

         

(V, GF)

With the craziness of apartment hunting consuming our lives the past few weeks, we are very excited to get back into the kitchen! We hope to have some very delicious recipes for you guys in the next upcoming weeks as we dig into summertime!

Ingredient of the month?---Buckwheat Flour. Buckwheat is not a type of wheat or grain---it's actually part of a plant related to rhubarb! It's a great gluten free option, high in fiber and protein rich so it aids in weight loss. So in honor of mothers day (and because we just love healthy sweets) we baked up a buckwheat muffin/donut with apple, banana and sliced almonds. These were to die for! Try it with walnuts instead and you'll want to eat the whole batch! (:

Ingredients: (makes 6 donuts)

1/4 C buckwheat flour
2 TB ground flax meal
1/4 C coconut sugar
1 tsp. baking powder
1 tsp. cinnamon
1 tsp. nutmeg
1 tsp. vanilla extract
1/4 mashed avocado
1/2 mashed banana
1/2 apple, peeled and diced
2 TB sliced almonds
6 TB water
dash of salt
agave for drizzle (optional)

Directions:

• Preheat oven to 350 degrees.
• Lightly spray a donut pan (you can also use a muffin pan, foil wrappers optional).
• Combine the flax meal and water into small dish and stir. Let sit for 3 minutes.
• Set aside the almonds and diced apple, combine the dry ingredients into a medium bowl. Mix.
• Add the flax meal/water mixture and the rest of the ingredients into the bowl. Whisk well until dough-like consistency.
• Lastly, add in the almonds (leave some aside for extra topping) and diced apple.
• Scoop batter into the donut dishes and drizzle with remaining almonds.
• Bake for 35-40 minutes until toothpick comes out dry.
• Add a drizzle of agave for an extra sweet surprise (:
• Enjoy!

Roasted Red Pepper Hummus

This delicious concoction was derived from the Vitamix recipe found in their cookbook. They are an awesome company and we were so excited to be featured in one of their most recent Instagram posts!

We have been loving making our own hummus lately! Not only is it quick and easy, but it is such a simple way to save money! $$$

This hummus is packed with so much flavor and is a perfect spread on sandwiches, wraps, or even as a dip with fresh veggies and pretzels. For this recipe, you can use jarred roasted red peppers. We, however, chose to roast our own and the result was phenomenal!

Ingredients:
1 large red pepper
1 tbsp olive oil
1/3 cup tahini paste
1 tbsp lemon juice
1 garlic clove, peeled and chopped
1 can garbanzo beans, rinsed and drained
1/2 tsp cumin powder
1/2 tsp salt
1/2 tsp pepper
1/4 tsp crushed red pepper

Directions:

• Preheat oven to 500 degrees, or broil
• Slice red pepper into 5 or 6 large pieces, place skin side up on a foil-lined baking sheet
• Roast under the broiler 10-15 minutes or until the skin is charred or beginning to turn black
• Remove baking sheet from oven and place pepper slices in a sealed container or bowl until the skin is easy to peel off, when ready, remove skin from peppers
• Place all ingredients in a powerful blender or food processor, reserving the smallest piece to slice and garnish the finished hummus
• Blend until smooth! If necessary, add water in small increments until desired consistency is reached
• SPREAD, DIP, MUNCH, ENJOY :)

Nutty Protein Bites

To prepare for our busy week of midterms, we whipped up a recipe for a protein-packed grab-&-go snack to keep us on track and away from "stress foods"--known as packaged snacks filled with countless 20-syllable ingredients that realistically won't give you the energy you need to survive midterms! We refuse to let school work interfere with our health & work-out goals so what better way than to pre-prepare healthy snacks! These protein-packed bites are a perfect post-workout snack when we have limited time to squeeze in a work-out, and they are made of wholesome ingredients packing 8 g. of protein per 2 bites! They're the perfect brain breakfast for your 8 am. midterm that, lets face it, you very-well may be late to.

Ingredients: serves 9---serving size: 2 bites

1/2 C. rolled oats
1/2 C. organic red quinoa, cooked
1 ripe banana, pureed
1/4 C. flax meal
1/4 C. sunflower seeds, chopped in a food processor
1/2 C. raw sliced almonds
VEGA ONE french vanilla protein powder (or any 1-scoop of protein powder!)
5 TB. quick egg whites
1 tsp. vanilla
1 TB. honey
1/4 C. Peanut Butter &Co. Crunch Time peanut butter
1 tsp. cinnamon


Directions:

• preheat the oven to 350 degrees
• I used a mini donut bite pan, but you could use a mini muffin pan. Spray with coconut oil.
• in a medium mixing bowl, add the quinoa, flax meal and rolled oats. Mix and put into a food processor and grind until flour-like consistency. Put mixture back in the bowl and add the protein powder. Mix together
• combine the ripe banana and egg whites in the processor and puree until smooth, then add to the mixture
• using the food processor, chop the sunflower seeds. Add to the mixture along with the almonds and cinnamon
• using your hands, mix all ingredients together
• add the vanilla, honey, and peanut butter and combine until it becomes a sticky dough
• (I like my bites crunchy, but if you want more of a moist consistency, add 1/4 C. almond or soy milk as well!)
• scoop 1 TB into each mini donut hole and top with a dash of cinnamon

• bake in the oven for 10-12 minutes, until lightly crisp! Don't overcook or they will be too dry!
• store in a sealed container and enjoy for the week (:

Nutrition Facts:

169 calories per serving

15 g. carbs

9 g. fat

8 g. protein

67 g. sodium

5 g. sugar

Fruity Frozen "Ice Cream"

I wish I had discovered this "trick your tastebuds" ice-cream recipe idea sooner. I have been seeing these frozen banana ice-cream recipes all over and I had to try it for myself. Ever since my first one, I am ADDICTED! The texture is so creamy, light & it's full of sweet flavor---and the best part, naturally! Try it for yourself, mix frozen fruits, or add some cocoa powder. I've done it all--you won't ever need to go back to heavy-filled artificially-sugared ice cream!

Ingredients:

1/2 Frozen ripe banana
1 frozen kiwi
1 TB PeanutButter&CO. Dark Chocolate Dreams peanut butter
2 TB plain greek yogurt
Topping: Emmy's Organics Raw Cocoa Coconut Buckwheat Super Cereal

Directions:

• Using a Vitamix, add all the ingredients into the blender
• pulse a few times, continuously scrapping the sides to the center until ice-cream like texture
• make sure not to over-blend so it stays thick!
• Enjoy the guilt-free AMAZING TASTE! 

Baked Eggs with Kale

Enjoy alongside avocado toast & fresh grapefruit, yum!

Sunday mornings are often for lounging, occasional attempts of homework--and then for us, cooking up new recipes! Making a creative breakfast is super important to us since traditional breakfast foods are often loaded with sugar or empty carbs leaving us hungry within the hour. If you can spare 20 minutes, this protein packed dish is the perfect serving size to get your morning started. This recipe calls for baking the egg which is a healthier option over frying it & healthy is always our goal. Plus, you'll be more likely to snack less before lunchtime thus avoiding those stomach-angry processed packaged foods. Fill your morning with goodness & the rest of your day will thank you for it (:

Ingredients: makes 1 ramekin (small dish)

1 egg
2 tsp almond milk
1-2 Baby Bella Mushrooms
1/4 C kale, rinsed and chopped (remove stems)
small handful chopped spinach
3-4 cherry tomatoes
1 tsp. fresh dill, chopped
goat cheese to garnish

Directions:

• preheat oven to 350 degrees
• crack the egg into two separate bowls without cracking the yoke, egg white in one bowl with yolk in another
• fill the ramekin with kale, spinach, mushroom & tomato or add any additional ingredients like veggies or tofu!
• add the almond milk to the bowl of egg white and mix well
• pour the eggwhite mixture over the ingredients in the ramekin
• top with goat cheese and sprinkle the dill
• bake in the oven for 15 minutes
• take out and carefully place the yoke in the middle and put back in the oven for an additional 5 minutes.
• if you like your yoke cooked through then simply put the yoke in the dish for the full 20 minutes!

Roasted Asparagus and Potato Bisque

Oven roasted veggies are one of my favorite foods to nosh on over the chilly winter. Roasting with spices brings out many different flavors, making the vegetables a perfect side, or main dish. This Roasted Asparagus and Potato Bisque is not only delicious, creamy, and filling, but it is also vegan! So cozy up with a big bowl of this spiced, hearty soup, forget about the polar vortex, and warm your soul!

Ingredients:
20 asparagus spears
1/2 head cauliflower
2 small yukon gold potatoes, peeled and diced
2 cloves garlic, sliced
1/2 yellow onion, sliced into large wedges
1 cup low sodium vegetable broth
2 tsp thyme
1/2 tsp curry
olive oil
sea salt
black pepper

Directions:

• Preheat oven to 350 degrees
• Cover a baking sheet with parchment paper or tin foil
• In a large bowl, toss and coat cauliflower florets, potatoes, onion, and garlic with thyme, olive oil, sea salt, and black pepper
• Spread vegetables on prepared baking sheet and roast for 30 minutes. 
• Meanwhile, slice asparagus spears into thirds. In the same bowl used previously, toss and lightly coat asparagus pieces
• Line a second baking sheet with tin foil and roast asparagus for 10 minutes
• Remove all vegetables from the oven and place in a powerful blender with vegetable broth
• ***Save some of the whole roasted veggie pieces for garnish when serving***
• Puree vegetables, adding water or more vegetable broth if needed
• Return the soup to a large pot and cook on low heat until hot
• Spoon soup into bowls and garnish with reserved vegetables, sprinkle with curry powder, and a pinch of sea salt. 

Cauliflower Pizza Crust

We love pizza, yes we do! This crust is healthy, hearty and most definitely fulfills our weekly pizza cravings! The gluten free factor also makes it guilt-free and totally irresistible. Feel free to get creative with your toppings, as this crust can be transformed into so many yummy things. We can't wait to experiment... and we bet you can't either :)

Ingredients:

1/2 head cauliflower (about two cups after it is riced)

1 egg, beaten 

1 clove garlic, minced or chopped

3/4 cup part-skim mozzarella cheese, shredded

1 tsp dried basil

1 tsp dried oregano 

1 tsp crushed red pepper flakes

a small pinch of sea salt and black pepper

Directions:

• Chop cauliflower florets and pulse in a Vitamix blender or food processor until riced.
• Microwave the riced cauliflower for 7 minutes
• This step is optional: Using a cheese cloth or paper towels, ring out the cooked cauliflower over the sink. Removing the extra moisture will result in a crispier crust!
• Combine the cooked cauliflower with remaining ingredients in a large bowl until you reach a wet, dough-like consistency. 
• Transfer dough to a greased cookie sheet, pan, pizza stone, or crisper. Spread the dough into a circle or shape of your choice. (about 1/4 inch thick) 
• Bake for 30 minutes until your pizza crust is golden brown and cooked throughout. 
• Remove from oven and add toppings! If necessary, bake an additional number of minutes for toppings. 
• Slice your pizza and enjoy! (sharing is optional)

Lemon Dill Hummus

We are major hummus lovers! Despite our busy schedules, we always find a way to fit it into our daily eats. We simply can't live without it! Once you try it, I promise you won't be able to stop eating it either. A light, healthy snack, this hummus is super easy to make and contains all natural ingredients! Oh, and did I mention it's vegan too? Enjoy this hummus with celery, baby carrots, and if you're craving that guilt-free crunch (which, come on, we often do!), serve with crispy pretzel thins. Eat up folks!

Ingredients:
1 can organic chickpeas
1/3 cup tahini sauce
2 T. lemon juice
1 tsp. minced garlic
1 tsp. paprika
1 T. extra virgin olive oil
salt and pepper to taste

Directions: yields about 16 oz.

• using a strainer, drain and rinse the chickpeas
• add remaining ingredients to a vitamix (or any powerful blender) 
• blend until smooth and creamy
• enjoy! :)
• store in sealed container 

Vegan Banana Oat Flax Bars

We are serious nut lovers and having these easy quick-and-go bars at hand makes it easy to get our daily serving without eating too much! Most packaged nut bars are high in sugar, artificial sweeteners, and lack the full nutrients that you should be receiving from your daily nut group. These bars only contain about 6g of fat per serving and contain 5g of protein to keep your morning rolling with energy. Also, they contain no dairy, gluten or added sugars, which of course makes these awesomely healthy--make your morning grab-and-go the healthier way!

Ingredients:

3/4 C. Almond Milk

1 mashed ripe banana

1 1/4 cup rolled oats

1/2 cup almonds raw sliced

1/4 cup flax seed

1/4 cup dates, chopped

1 1/2 tbs dried cranberries

1/4 cup pomegranate

1/2 tsp cinnamon

1/2 tsp nutmeg 

Directions:

• preheat your oven to 350 degrees
• spray a 8x8 inch baking dish with coconut or cooking oil
• in a small bowl, mash the banana using a fork until liquid-like form
• in a separate bowl, combine the oats, almonds, flax seed, chopped dates, cranberries, pomegranate, cinnamon and nutmeg. Mix well.
• Add the mashed banana to the mixture along with the almond milk. Add the almond milk a little at a time and mix until it becomes a doughy texture (it will be slightly liquid-like if you put too much almond milk)
• pour into the dish and even out with a spoon
• bake for 25-30 minutes, uncovered, until the edges turn slightly light brown and crispy.
• store in the fridge or freezer for easy grabbing!

bakers note:  you can also sweeten the recipe by adding 1/4 C raw honey and using less almond milk for a more sticky granola bar texture! If you experiment with our recipe we'd love to hear how it comes out!

Open-Faced Poached Egg Sandwich

If your looking for a light and savory meal, then your search ends here! This sandwich makes a perfect breakfast, but can be enjoyed at any time of the day. Poached eggs are an excellent source of protein and with no added fat from frying, it is one of the healthiest ways to enjoy an egg. From start to finish, this meal takes less than 10 minutes to prepare and assemble, making it perfect for days when we are pressed for time.

Ingredients:
1slice gluten free bread
1 tbsp roasted red pepper hummus
1/4 sliced avocado
1/4 sliced roma tomato
1/2 oz. crumbled goat cheese
1 egg

Optional toppings:
sea salt
black pepper
dill

• In a shallow pot or saucepan, bring water to an almost boil. (*some suggest adding vinegar to your water, as it helps the egg whites solidify quickly.)
• Insert a cracked egg into the center of the water. Using a slotted spoon, begin moving your egg whites over their yolk. 
• Turn off the burner, and cover your saucepan with a lid. Set a timer for 4 minutes.
• While you are waiting for your egg to finish cooking, slice tomato and avocado. 
• Toast your slice of bread. 
• Remove bread from toaster and begin assembling your egg sandwich. Spread hummus over toast, followed by avocado slices, tomato, and finally goat cheese. 
• When your egg is finished cooking, remove it from the pan using a slotted spoon and place it on the top of your sandwich. 
• Top egg with sea salt, black pepper, and dill for a little extra seasoning!

Black Bean Brownies: Vegan and Gluten Free

Ingredients: makes 9 mini brownies

1/2 can (8 oz) black beans, drained and rinsed
1/4 avacado
1 TB. flax seed egg, ground (1 TB Flax Seed to 3 TB water)
1 1/2 TB. coconut oil, melted
1/4 tsp. vanilla
1 tsp. baking powder
1/3 C. unsweetened cocoa powder
1/4 C. organic granulated sugar
4 squares 85% Dark Chocolate, chopped or 1 1/2 TB. Dark Chocolate Chips
pinch of salt

Directions:

• preheat the oven to 350 degrees
• spray an 8x8 inch baking pan
• in a food processor, puree the black beans and avocado until it becomes a smooth consistency
• in a medium mixing bowl, combine all dry ingredients
• in a separate small bowl, mix the flax seed meal with the water, stir and let sit for 3 minutes
• add the flax meal/water and vanilla to the dry mixture
• using a hand mixer, blend together on medium speed for 2 minutes
• add1 Tbsp of the dark chocolate chips and whisk until blended
• transfer the mixture into the baking dish and top with remaining chocolate chips
• bake for 25-30 minutes, rotating the baking dish half-way through
• let cool for 10 minutes
• serve alongside 1 ingredient Banana "Ice Cream" topped with fresh pomegranate
• Happy Valentines Day! (:

Egg White French Toast with Fresh Berries

It's early Sunday morning and my cravings are asking for a sweet and savory breakfast! Full of nutrients, of course, and there's certainly nothing better than a little healthy french toast topped with homemade berry drizzle (and did I mention, healthy?). Who said breakfast had to be boring? Not in our kitchen! There's nothing about this recipe that doesn't scream wholesome and healthy! Especially delicious topped with cottage cheese and served alongside fresh cut mango--Mmm, Yum! Happy Sunday! (:

Ingredients:

2 slices 4:9 Ezekiel Whole Wheat Bread

3 TB egg whites

1 1/2 tsp. Unsweetened Almond Milk

1 tsp. cinnamon 

Berry Topping:

1/4 C. Fresh Blueberries

1/4 C. Pomegranate seeds

2 TB. Fat Free Cottage Cheese

1/2 tsp. sugar in the raw

cinnamon to garnish

Directions:

• heat a medium skillet and spray with oil
• mix the egg white with the almond milk and cinnamon in a small bowl
• dip the bread in the egg white mixture and cook until brown, both sides
• for the topping, heat the blueberries and pomegranate in a small sauce pan on low heat
• continuously stir every 2 minutes or so until it becomes a jam-like texture
• add a small amount of almond milk to make it thicker, and stir
• top the french toast with the cottage cheese and berry topping and Wa La!
• enjoy alongside fresh cut mango--happy sunday (:

Vegan/Gluten Free Banana Flax Cookies

Looking for a healthy cruncher during your lay-in-bed all day movie marathon? Well if you can spare 10 minutes in between flicks, then you'll love these! It can be hard to veer away from the buttery popcorn, or fattening chocolate truffles--especially the night before Valentines day (for all you single folks out there, I hear you!) So we made a cookie that will make one thing love us for sure--our bodies! Instead of indulging yourself in fattening treats that will have your body in regret Valentines Day morning, give your body & health a little love with these easy Banana Oat Flax cookies. We love food, let it love you back.

Ingredients: makes 6-8 mini cookies

1 banana, mashed (the riper, the better!)
2 TB. Apple Sauce
1/2 C. Rolled Oats
2 tsp. Flax Seed, ground
1 tsp. vanilla extract
1/2 tsp. cinnamon
1 tsp. cocoa powder
handful of fresh blueberries
2 small squares of 85% Dark Chocolate, chopped

Directions

• preheat oven to 350 degrees
• in a medium sized bowl, mash the banana and combine with the apple sauce
• add the rolled oats, flax seed, cinnamon, cocoa powder.
• mix well and add the vanilla extract
• toss in the blueberries and chocolate pieces
• using a non-stick baking sheet, lay out the dough about a TBSP. size each
• bake for about 8-10 minutes.
• Let cool for 2 minutes, & enjoy aside a tall glass of unsweetened almond milk!

"Pint-Size" Power Smoothie

Need a healthy, quick, pick-me-up before you're grueling 9 am class? Then this is the perfect "pint-size" smoothie for you! It's full of nutrients and a full fruit serving to get you're morning brain going and your body energy ready. The plus? It tastes SO YUMMY. I promise. Don't like some of the ingredients? Easily switch them out for any of you're favorite fruits and veggies--it will still taste delicious! Store them in sealed jars for an easy morning grab or for a post-workout meal. With a little green blend and a touch of protein, you're good to go. So get goin' !

Ingredients: Serves 2

1 banana
1/2 C. frozen, chopped, pineapple
1/2 Apple
1/4 C. 0% Greek Yogurt
2 TB. flax seed, ground
3-4 kale leaves (about 1 1/2 C. chopped)
1 handful spinach
1/4 C. pomegranate (seeds)
handful of ice

Directions: using a Vitamix

• Add all the ingredients in the order I listed them.
• Switch the setting to the smoothie option, and press start. 
• Let it do the work, and serve or store in a sealed container!
• Drink up ! (:

Note: If using a blender, you may need to add the ingredients a little at a time. It may also be thicker, so just add 1/4 C. Almond or Soy milk for thinning. I also recommend juicing the apple first since the blender isn't as powerful. Enjoy! 

Chocolate Vegetable Chili

Sounds daring right? Chocolate in your oh so delectable bean chili? That's what I thought when I came across the idea, but I had to try it myself to see if it was as strangely delicious as it sounded. This vegetarian delight is loaded with beans and topped with plain greek yogurt. Want it vegan? Skip the greek yogurt! It's the perfect healthy dish to curl up in front of a movie the night before a snow storm--oh, and the chocolate flavor? You'll never want to make it without it! Happy chili cookin (:

Ingredients:

• 1/2 C. uncooked quinoa, rinsed
• 1 C. water
• 1 TBSP. olive oil
• 1/2 white onion, chopped
• 2 bell peppers, chopped, color of your choice
• 1/2 medium zucchini, chopped
• 1/2 (8 oz) can red kidney beans, drained and rinsed
• 1/2 (8 oz) can black beans, drained and rinsed
• 1/2 (8 oz) can chickpeas, drained and rinsed
• 1 (5 oz) can tomato paste
• 1 can diced tomatoes
• 1 TBSP. minced garlic
• 1 TBSP. chili powder
• 1 TBSP. cumin
• 1 tsp. paprika
• 1 1/2 TBSP. unsweetened cocoa powder
• salt and pepper to taste

Topping Options:

• trader joes 0% Plain Greek Yogurt
• fresh basil
• avacado slices

Directions:

• Cook the quinoa, as package follows, in a medium saucepan until all water is absorbed (about 10 minutes) and set aside.
• In a large pot, heat the olive oil over medium heat. Add the onion, bell pepper and cook for 5 minutes.
• Stir in garlic, zucchini and cook for an additional 5 minutes or until vegetables are tender.
• Add the black beans, kidney beans, chickpeas, tomatoes, and tomato paste. Then add the water.
• Stir in the cooked quinoa.
• Toss in the chili powder, cumin, paprika, and cocoa powder. Add salt and pepper to taste.
• Bring to a light simmer and let cook for about 25-30 minutes, stirring occasionally.
• Enjoy with the topping of your choice! (:

Note:

Store in a sealed container in the refrigerator or in the freezer for a quick healthy meal!

Happy cooking! (:

Spiced Lentil Risotto Cakes with Mango

What's more perfect than a healthy alternative to a not-so-healthy mouth-watering dish? One that actually tastes good! This take on the, often fattening, risotto cake is a healthy alternative using whole-some ingredients and is loaded with protein! Since my roommate and I have been living a clean-eating lifestyle and working out hard, we often need to keep our dishes interesting to keep our bodies (and cravings) sane and healthy! Pair alongside a leafy green salad, and your tummies will thank you later---enjoy!

Ingredients: makes 4 medium cakes

Lentil Cakes:
1/4 C. white onion, finely chopped
1 bunch (about 1-2 pieces) scallions, finely chopped (or leeks for milder taste)
1/2 C. Vegetable Stock
1/4 C. green zucchini, grated
1/4 C. Organic Lentils or Arborio Rice
1/2 tsp. fresh basil, chopped
coconut oil spray

For the Filling:
1/4 C. fat-free cottage cheese
1/4 C. peeled, fresh mango, diced
1 tsp. finely grated lime zest
1 tsp. fresh lime juice
pinch of cayenne pepper (I used paprika)

Homemade Bread Crumbs:
1 slice 4:9 Ezekiel 100% Whole Wheat Bread, toasted
1 tsp. oregano
pinch of salt and pepper

Directions:

• Preheat oven to 400 degrees F.
• using a medium sauce pan, boil the required amount of water to lentils, as package follows ( usually 1:4 ratio) and cook covered for only 10 minutes.
• After the 10 minutes and the water is almost absorbed, add the vegetable stock, onion, and scallions and bring to a boil, stirring constantly for 2 minutes. Reduce the heat and cook for an additional 10-15 minutes, stirring every 2-3 minutes.
• When the lentils are nearly cooked and have absorbed all the stock, stir in the fresh basil and cook for an additional 2-3 minutes on low heat or until the mixture is sticky and dry. Turn onto a plate and leave to cool.
• Meanwhile, to make filling, mix the cottage cheese, mango, lime zest, lime juice and paprika together in a bowl.
• To make the bread crumbs, toast the slice of bread, cut, and put into a food processor combining with the oregano, salt and pepper.
• Once the mixture is cooled, spray coconut oil onto a non-stick baking pan and scoop out about 1 x 2 inches thick (about 4 cakes) and form into cakes on the pan. This is the size I used, but feel free to make them smaller! Using your thumb, make an indentation in the center of each cake and fill with 1 1/2 TBSP of the filling. Mould the sides up and over the filling to cover, then reshape with a palette knife.
• Coat each cake with the bread crumbs (if using lentils, they may be hard to dip so just use a spoon to coat them!)
• Spray each cake lightly with coconut oil, and bake in the oven for 15-20 minutes or until a light golden-brown. Serve with a healthy, green leaf salad!

cooks tip:

It's important to use lentils or a starchy rice like arborio or other risotto rice so that the cakes hold together when baking! Enjoy (:

Creamy Vegan Tomato Soup

This soup will keep you warm and cozy on a chilly, snowy day! Most tomato soup recipes are made using heavy cream, making them high in both calories and saturated fat. Our recipe substitutes heavy cream with cauliflower, making it extra filling and wholesome! Though this tomato soup is scrumptious on its own, it is even more delectable served with a warm panini or veggie wrap.

Ingredients:

1 1/2 tbsp olive oil
1 clove garlic, minced
1/2 yellow onion, diced
1/2 red bell pepper, chopped
1 can whole peeled tomatoes (28 oz.)
1/2 head cauliflower
2 tbsp nutritional yeast
dried basil, oregano, red pepper flakes salt, and pepper to taste

optional toppings:
fresh chopped basil
dollop of plain non fat greek yogurt

• Heat olive oil in a skillet over medium heat
• Add onion and garlic until translucent
• Add chopped bell pepper to pan and cook about 3 minutes until tender
• Boil a small pot of water and add chopped cauliflower; steam until soft
• Add all ingredients into a Vitamix (If you do not have a Vitamix, simmer all ingredients in a large stock pot. Use an immersion blender and puree ingredients for 5-10 minutes; simmer)
• Adjust Vitamix to soup setting and allow the blender to run its full cycle. 
• Using a ladle, spoon tomato soup into bowls and add additional toppings of your choice!

Enjoy! :)

Vegetarian Lentil Burger

These burgers are super filling and oh so nutritious! Lentils are high in both protein and fiber, making them a staple to any vegetarian diet. From start to finish, this meal only took about 45 minutes to prepare and yielded 6 patties. It is a perfect weeknight recipe for the busy cook. These burgers can easily be made vegan by substituting the egg for a flax egg, and gluten free by swapping out the breadcrumbs!

Ingredients:

1 tbsp chopped garlic
6 oz. sliced mushrooms
1 tbsp fresh or dried thyme
1 tbsp olive oil
1/2 medium onion
1 can cooked lentils (drained and rinsed)
3/4 cup breadcrumbs (I used panko)
1 egg (beaten)
1 tsp sea salt
ezekiel bread for bun


optional toppings: (beef up your burger to make it super filling!) < punny HA!
hummus
lettuce
tomato
red bell pepper
avocado
goat cheese
hot sauce

• Preheat oven to 400 degrees.
• Combine garlic, mushrooms, and thyme in food processor until chopped.
• Heat olive oil in a medium pan. While you wait, chop your onion. 
• Cook onion pieces in heated olive oil until they begin to turn golden brown. 
• Add the mixture of mushroom and garlic to the pan with the onion until all of the oil is absorbed. 
• Remove mixture from heat and allow to cool. (I put mine in the fridge for a few minutes)
• Stir the drained and rinsed lentils into the cooled mushroom mixture. 
• Form 6 patties and place them on a baking sheet lined with parchment paper. 
• Bake for approximately 10 minutes, flipping once halfway through. 
• Toast your bun or bread of choice and layer optional ingredients and toppings in any order you'd like! 

Enjoy! :)

Green Smoothie

This green power smoothie is absolutely delicious and packed with vitamins and nutrients! Perfect for breakfast on the go or at any time of the day, it will keep you satisfied between meals. This smoothie can also be made ahead of time and kept in a refrigerator for up to 3-4 hours!

Ingredients:

2 cups fresh spinach
1 cup green grapes
1/2 cup frozen pineapple chunks
1/2 banana
1/2 cup water

**Because the pineapple chunks are frozen, there is no need for ice cubes.

• Place all ingredients in a powerful blender, blend, serve, and enjoy! :)