Mango Salad with Spicy Peanut Dressing

mangosalad

This delicious summer-y salad is packed with nutrients.  Just look at those colors!

And what’s not to love about peanut sauce? Seriously…

Salad Ingredients

1 mango, diced
1 head butter lettuce, coarsely chopped (or your choice of salad greens)
1 red pepper, diced
1/2 cup red cabbage, shredded
1 small cucumber, diced
2 carrots, shredded
1/2 c edamame (shelled)
1 avocado, diced
2 scallions, chopped
1/4 c fresh cilantro, chopped (optional)
1 tsp black sesame seeds, for garnish

 
Dressing Ingredients

1/2 cup creamy all natural peanut butter
3/4 cup coconut milk
1-2 TBSP Sambal, to taste (red chili paste)
2 TBSP lime juice
1 TBSP brown sugar or to taste
1-2 cloves garlic, minced
1 TBSP minced fresh ginger
2 TBSP soy sauce

Instructions

Combine the dressing ingredients in a saucepan and whisk over low heat combined. If necessary, add water or vegetable broth to thin to desired consistency. Tranfers to a covered bowl/container and refrigerate.

Combine salad ingredients except for sesame seeds in a large bowl. Drizzle with dressing and garnish with sesame seeds.

 

Eat Healthy & Thrive

www.eathealthyandthrive.com

Plant Powered 4th of July Feast

flag

The 4th of July usually involves backyard BBQ’s and potluck dinners, but those fun festivities don’t have to center around a slab of meat on the grill. Did you know that grilled meat (any meat – chicken, fish, beef and pork) contains carcinogens?

You can still fire up the grill – just toss veggies on instead! Grilled corn on the cob, eggplant, zucchini, onions, mushrooms and peppers are delicious and don’t forget about the fruit – pineapple, nectarines and peaches are simply amazing. Just load up some skewers with your favorites and toss them on the grill for a few minutes.

These plant strong recipes are definite crowd pleasers:

Spicy Watermelon Salad

This recipe is delicious and refreshing – a perfect summer side dish. The sweet watermelon is enhanced with the flavors of lime and mint and the kick from the chili’s rounds it out perfectly.

*adjust ingredients to taste

  • 5-6 cups Watermelon diced
  • 1-2 *chili peppers finely minced
  • 3-4 mint leaves minced
  • lime juice (1-2 limes)

*You can substitute red pepper flakes or sambal for the chili’s if you prefer.

Cut up watermelon into large chunks. Reserve any juice and mix it with the lime juice, mint and chili peppers. Combine all ingredients in a large bowl and refrigerate.

img_44001

 

 

White Bean & Wild Rice Veggie Burger

  • 1/2 c uncooked wild rice, rinsed
  • 1 c red onions, finely chopped
  • 1 c celery, finely chopped
  • 3 cloves garlic, minced
  • 1/4 tsp dried basil
  • 1/4 tsp dried parsley
  • 1/4 tsp Mrs. Dash Original no-salt seasoning
  • 1/2 c almonds, lightly toasted
  • 1 1/2 c cooked white beans or
  • 1 (15 ounce can) no-salt-added or low sodium white beans, drained 100% whole grain bread crumbs or old fashioned oats if needed to adjust consistency

Instructions:

Combine rice and 2 cups water (or no-salt-added or low sodium vegetable broth for additional flavor) in a saucepan. Bring to a boil, reduce heat, cover and simmer for 45 minutes or until rice is tender. Drain any excess water.

While rice is cooking, water saute onions, celery and garlic over low flame for 10 minutes or until tender. Stir frequently to prevent burning; cover sporadically to soften vegetables, but uncover to let water steam off. Stir in basil, parsley, and Mrs. Dash.

Finely chop almonds in food processor. Add beans and process until beans are pureed and mixture is well combined. Place in a bowl and stir in wild rice and onion mixture.

Form into burgers. If mixture is too wet, a small amount of whole grain bread crumbs or oats may be added. Place burgers on a baking sheet lined with parchment paper. Bake at 350 degrees F for 40 minutes, turning after 20 minutes.

 

 

Israeli Couscous Salad

  • 1 1/2 c Israeli couscous
  • 1 c cucumber, quartered and thinly sliced
  • 1/4 c minced fresh flat leaf parsley 10 to 12 basil leaves, thinly sliced (to taste)
  • 3 ripe nectarines, pitted and diced
  • 1 c halved cherry tomatoes
  • 1 avocado, diced
  • 2 to 3 TBSP lemon juice
  • Salt and freshly ground pepper to taste
  • Mixed baby greens, as needed
  • 1/4 c toasted pine nuts or toasted slivered almonds green onions, chopped

Bring 5 cups of water to a boil in a medium saucepan. Add the Israeli couscous and simmer for about 8 minutes, or until al dente. Drain and rinse with cool water until the couscous is at room temperature.

In a mixing bowl, combine the couscous with the remaining ingredients except the last two. Toss well to combine.

Line a large serving platter with some greens. Mound the salad over them. Sprinkle the top with the toasted nuts and green onions. Serve at once or cover loosely with plastic wrap and refrigerate until needed.

 

 

Cherry Vanilla Ice Cream (Dairy Free)

Ingredients:

  • 2 tsp lemon juice
  • 2 tsp vanilla extract
  • 3 cups cherries, pitted (fresh or frozen is fine)
  • 15 dates, pitted
  • 1 1/2 cups coconut milk
  • Pinch sea salt

Directions:
Place all ingredients and only 1 cup cherries into the blender and mix well. Add remaining cherries and pulse a bit to break them up. If you don’t like chunks in your ice cream, blend until smooth.
If you have an ice cream maker, chill the mix so it’s cold and process in the ice cream maker according to manufacturer’s instructions. Freeze in a large, airtight glass container. No ice cream maker? Just pour into a large, airtight glass container and freeze.
Thaw for about 10 minutes before serving. Enjoy!

 

 

No Bake Berry Cheesecake (vegan)

* even though this is made with healthy ingredients, it is still calorie dense, so watch your portion size!

The recipe is definitely a labor of love – but it’s perfect for a special occasion.

Crust:

  • 1 c raw nuts (any combination works. I use walnuts, almonds and cashews)
  • 1 c unsweetened shredded coconut
  • 8 Medjool dates, pitted (soaked in water for 5-10 minutes)
  • 1 tsp vanilla extract

In a food processor, process the nuts and coconut to the consistency of course sand. Add the dates and vanilla and process until combined well.  Press the crust into the bottom of a nonstick spring-form pan or a pie plate. Place the crust in the fridge while you make the filling.

Filling:

  • 2 c macadamia nuts (soaked overnight)
  • 1 package (organic) firm silken tofu (drained)
  • 2 TBSP nutritional yeast
  • 2 TBSP vanilla extract
  • ½ c lemon juice
  • 10 Medjool dates, pitted and soaked in water for 5-10 minutes (blended into a paste with the lemon juice, using a blender or food processor)

The day before you plan on serving, blend the soaked macadamia nuts in a Vitamix or other high powered blender with just enough water to blend until smooth. Pour the mixture into a cheesecloth and let drain overnight.

To make the filling:

In a food processor or high powered blender, process the macadamia cheese and the rest of the filling ingredients until smooth. Pour the filling into your crust and place in the freezer for an hour.

Topping:

  • 1 package of defrosted raspberries, strawberries, blueberries or blackberries (or a combination of your favorites)
  • 2 TBSP chia seeds
  • 2 Medjool dates (blended into a paste with a small amount of lemon juice or water)

Mix all ingredients and leave in the fridge for several hours.

Right before serving, pour the berry mixture over the cake.

IMG_7452-494x329

 

Eat Healthy & Thrive

www.eathealthyandthrive.com

Healthy Hoppin’ John

barley-hoppin-john-recipe-ew0910-lg

 

Growing up in the South, Black-Eyed Peas were a staple. And even now for me (in California), they’re comfort food. A reminder of my Southern roots.

Hoppin’ John is a (delicious) common dish amongst Southerners. Traditionally made with black-eyed peas cooked with either salt pork, hamhocks or bacon; white rice, onions and seasoning.

I decided to make a healthier, vegetarian option for you.

*You can either cook your own back-eyed peas, using fresh or dried peas – or – use canned (BPA free).

Nutrition Benefits of Black Eyed Peas
Low in fat and sodium, saturated fat free, cholesterol free, an excellent source of vitamin B1 and a good source of fiber, magnesium, phosphorous and zinc.

Vegetarian Hoppin’ John

Ingredients:

  • 2 15oz cans of black-eyed peas, drained and rinsed
  • 1/2 yellow onion, diced
  • 1-2 cloves garlic, minced
  • 2 stalks celery, diced
  • 1 red bell pepper, seeded, deveined and diced small (optional)
  • 1/2 to 1 cup water or vegetable broth
  • cayenne pepper, to taste (optional)
  • salt and black pepper to taste
  • 1 cup sweet corn (optional)
  • 1-2 cups of cooked wild rice, brown rice or barley.

Preparation:

Saute onions and celery in 1-2 TBS of vegetable broth for about 3 minutes. Add the garlic and red bell peppers and sauté until just tender. Add the peas and stir gently. Put the mixture over medium-low heat and add seasonings. Add your preference of grains. Add the broth a little at a time until it reaches a consistency you like.

This dish is delicious hot with a side of cooked collard greens or cold, as a salad over a bed of your favorite greens.

Enjoy!

Eat Healthy & Thrive

www.eathealthyandthrive.com

Butternut Squash Salad with Tahini Dressing

Ingredients:

Salad:

  •  1 butternut squash, peeled, halved, seeded, and cut into 1-inch chunks
  • ½ tsp paprika
  • ½ tsp sea salt (optional)
  • ¼ tsp freshly ground black pepper
  • ¼ cup pumpkin seeds
  • 8 cups baby arugula or baby spinach
  • ⅓ cup coarsely chopped flat-leaf parsley
  • ¼ cup raisins
  •  ¼ cup walnuts

Dressing:

  •  1/3 c raw cashews
  • 2 Tbsp tahini
  • 1 Tbsp lemon juice
  • 1 small clove garlic, minced
  • 4 Tbsp water  ·
  • ¼ tsp sea salt (optional)

Directions:  

Heat oven to 375°F.

On a large rimmed baking sheet, toss squash,  paprika, salt, and pepper and spread out evenly. Roast 35 minutes, stirring halfway through, until squash is tender and starting to caramelize. Sprinkle squash with pumpkin seeds for the last 5 minutes of roasting.

For the dressing, combine all ingredients in a Vitamix and blend until smooth.

In a large bowl, gently toss squash, arugula, parsley, raisins, and walnuts. Arrange on a platter. Drizzle dressing over salad.

Eat Healthy and Thrive

Plant Based Nutrition Specialist

www.eathealthyandthrive.com

Fall Salad with Fennel and Beets

Serves 8

Dressing:

  • ¼ cup lemon juice
  • ½ tsp. sea salt (optional)
  • ½ tsp. cracked black pepper
  • ½ tsp. ground fennel seed

Salad:

  • 3 beets
  • 1 Tbsp apple cider vinegar
  • 1 fennel bulb
  • 5-6 oranges, peeled and sectioned
  • 6 cups mixed greens, coarsely chopped
  • 1 small head radicchio, thinly sliced
  • ½ small red onion, thinly sliced
  • 1/2 cup pitted black olives

To make Lemon Dressing: Whisk together all dressing ingredients in bowl or shake in jar. *This dressing contains no oil, so if you’d like it creamier or more substantial, throw all the above ingredient into the Vitamix with either 1/2 an avocado or a tomato.

Cook beets in boiling water 20 to 30 minutes, or until easily pierced with knife. Drain and cool. Cut off stem ends, peel. Cut beets into thin wedges. Toss beets with vinegar in bowl, cover, and chill.

Cut fennel in half lengthwise, and thinly slice each half.

Combine greens, radicchio, and red onion in a bowl and toss with 2-3 Tbsp. of dressing. Arrange on a large platter. Top with fennel and oranges, then beets and olives. Serve the remaining dressing on side.

Eat Healthy & Thrive

www.eathealthyandthrive.com

Warm Salad with Millet and Roasted Brussels Sprouts with Cranberries and Walnuts

(Adapted from Vegetarian Times)

Serves 4
Ingredients:

  • 1 1/4 lb Brussels sprouts, trimmed and halved
  • 1 Tbsp. EVOO or 2-3 Tbsp. of water or veg. broth
  • 3/4 cup millet
  • 2/3 cup toasted chopped walnuts
  • 2/3 cup dried cranberries
  • 3 Tbsp. chopped fresh parsley
  • 1 shallot, finely chopped
  • 1 clove garlic, minced
  • 2 Tbsp. balsamic vinegar
  • 1 Tbsp. pure maple syrup
  • 1 tsp. lemon juice
  • 1/2 tsp. grated lemon zest

Directions:

1. Preheat oven to 475 degrees F. Toss Brussels sprouts with 1Tbsp. oil, shallots and garlic in large bowl, and season with salt, if desired. Arrange sprouts in single layer in 13-x9-inch baking dish. Roast 20 to 24 minutes, or until brown and tender, stirring once. Cool 5 minutes.

2. Meanwhile, heat large saucepan over medium heat. Add millet, and cook 6 to 8 minutes, or until golden. Add 2 cups of water, and bring to a boil. Reduce heat to medium-low, cover, and simmer 20 minutes, or until liquid is absorbed. (Important note: If the millet doesn’t fluff, it means you’ll need more water. Add a little extra to the pan if the allotted water is absorbed, but the grains are still in pellet form.)

3. Transfer millet to large bowl. Cool 5 minutes. Fold Brussels sprouts, walnuts, cranberries, and parsley into millet.

4. Whisk together vinegar, syrup, lemon juice, and lemon zest in bowl. Stir into millet mixture, and season with salt & pepper if desired.
Eat Healthy & Thrive

www.eathealthyandthrive.com

 

Pomegranate Citrus Salad

Ingredients:
  • 1 Ruby Red grapefruit, sliced
  • 1 Orange, sliced
  • 2 cups of raw Spinach leaves
  • 1-2 Pomegranates
  • 1/2 oz chopped Walnuts
  • Optional: thinly sliced Radish

 

Directions:

Grab a handful of the pomegranate seeds and 2 oranges and blend them in the Vitamix on high speed until completely creamy. Pour the dressing over the spinach and toss lightly. Pile the spinach on a plate. Top with the grapefruit and orange slices. Sprinkle on the pomegranate and walnuts.

Eat Healthy & Thrive

www.eathealthyandthrive.com