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! :)