Nourished Body and Mind – A Recipe for Healthy + Vibrant Living

Vegan Better Breakfast bites Ebook

Inside the Vegan Better Breakfast Bites E-Book, you’ll see how protein gets packed into healthy, VEGAN options that will fuel you in a vibrant way. And more than that, learn how to put it all together in an EASY, ACCESSIBLE and EFFICIENT way that will start your morning off right!

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nourishedbodyandmind

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Finding ways to create moments of calm and peace in this crazy time is essential to our individual and collective well being. For me, cooking healthy, beautiful food helps. Also I’ve been taking walks in nature ( some of my hikes in Great Falls are in my stories 🐿) , reading books I never have time to read, and binge watching some of the amazing content on Netflix! I’m forever grateful to be able to connect with you here... what a blessing social media can be!
I enjoyed every minute of making and eating these yummy banana pancakes 🥞🥞🥞, recipe by my friend Hannah @twospoons.ca (you can find the recipe on her gorgeous feed).
Sending you a big (virtual) hug today 🥰
#selfcaresunday
#veganpancakes
#nourishedbodyandmind

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Cooking helps keep me focused on healing, being creative and loving👩‍🍳. Whether I’m creating, recreating, chopping, mixing or tasting, this is good activity for me right now. It’s proactive, nourishing and the end result is often delicious if not always insta-worthy 🙈 What are some things you do to keep you grounded during these challenging times? 🍜🍜🍜
Nut-butter Ramen + Veggie Bowl 🌱1 package @lotusfoods millet and brown rice ramen noodles cooked according to package instructions 🌱Sauce, blend until creamy: 2 tsp nama shoyu, 1 tsp rice vinegar, 2 tbs water, 1 tbs fresh ginger chopped, 1 tbs tahini, 1 tbs almond butter, 1 tsp chili garlic sauce, 1 tbs maple syrup. 🌱add sauce to noodles and mix well. Top with sliced bell pepper and blanched broccolini (or your favorite veggies). Here’s to staying calm and healthy.
#vegancomfortfood
#vegannoodles
#nourishedbodyandmind

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Happy International Women’s Day! As a community, we’ve still got a long road ahead but if we continue to empower each other and our selves, we will get there. I couldn’t be more grateful for all the loving, creative, strong, wise and committed women who continue to inspire me everyday. Let’s keep empowering each other! 💖
Now then, here’s one of my favorite meals, adapted from my Thirty30 ebook. Enjoy!
Spring into Socca Flatbread 🌱

Flat Bread:
1 cup + 1 teaspoon garbanzo flour
1 cup water
2 cloves garlic minced
1 tablespoon fresh basil chopped OR 1 teaspoon dried basil
1 tablespoon fresh oregano OR 1 teaspoon dried oregano
1 pinch sea salt
Black pepper to taste
Olive or avocado oil lightly grease the baking pan

Toppings:
1/2 cup Hummus
1 hand full of arugala (can sub other greens of choice)
1/2 cup sliced radishes (watermelon, purple daikon, French or breakfast radish or any other radish of choice)
1/2 Zucchini sliced thin
1/4 Yellow bell pepper (cut into bite sized pieces)

#socca
#internationalwomensday
#nourishedbodyandmind 🌱

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If you’re looking for a fast food/clean out the fridge combo 😉 I’ve got you covered. Even though it’s starting to feel like spring🌻, I’ve got a few assorted winter veggies on my counter. You’ve probably heard me say this before: Every time I heat my oven I add an extra squash or a few potatoes🍠🥔Having cooked veggies on hand the moment you want them makes things way easier and more interesting. 🤩
Today’s 5 ingredient gluten free pizza took 12 minutes and was scrumptious and easily customizable. 🌱🧡 (still looking for that cauliflower emoji 🙄) 🌱 1 @califlourfoods plant based frozen pizza crust (d/c code in bio) 🌱 2 cups mashed kabocha squash (sub with sweet potatoes or other squash), I added a sprinkle of cinnamon, cardamom and a pinch of Himalayan sea salt while mashing 🌱 roasted cauliflower florets (roasted at 375 with a spray of oil, sprinkled with turmeric, paprika and curry powder 🔥(can be roasted previously or you can add them to the oven a few minutes before the pizza crust. 🌱 a handful of pecans 🌱 pea shoots (or other greens of your choice) and a few sprigs fresh rosemary 🍃
🌱 cook frozen crust according to package instructions. I like to flip after 9 minutes. Remove and top with squash, cauliflower florets, pecans, and greens.
Enjoy! 😎
#vegancomfortfood
#easyveganmeals
#nourishedbodyandmind

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Yay for the beginning of March with only 17 days till spring 🌱🌱🌱just the thought of it makes me happy! Feels like the perfect day to share these cute little MATCHA CHIA POTS with you. (easy meal or snack prep recipe 😉) 🌱1 cup plant milk (I used home made hazelnut milk for this one) 🌱1/4 cup chia seeds 🌱 1 sachet @piquetea sun goddess matcha (quadruple toxin screened, superb matcha, discount link in bio) 🌱pinch of pure vanilla powder
🌱pinch Himalayan pink salt 🌱1.5 tablespoons maple syrup 🌱whisk all ingredients together on and off for about 10 minutes until all lumps are gone. Add to mason jar and refrigerate for a few hours or overnight. In the morning later with fresh kiwi 🥝 (or any fruit of your choice), gf granola and an optional sprinkle of @suncorefoods rose petals 🌹
#matchamonday
#chiapuddingrecipe
#nourishedbodyandmind

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Another comfort food bowl on a cold and wildly windy day 💨. I love loading my meals with a variety of colorful veggies 🌈, knowing that they will taste delicious and provide me with an abundance of nutrients.
To be honest, my rice and squash were already cooked, thanks to weekly meal prep 🙌🙌, making this a very easy meal. 😎
That said you could cook according to package instructions: 🌱 1 cup short grain brown rice (I used @lotusfoods ) with
🌱 1 cup veggie broth (or water) 🌱add 1/2 cup frozen peas to hot water and allow to defrost. Then drain and add peas to cooked rice. 🌱marinate 1 block of tempeh in bbq sauce (my version: 2 Tbs nama Shou, 1 tbs tomato paste, and 2 tbs maple syrup) for 20 minutes and bake for 15 minutes at 375 flipping once half way through). Let cool slightly and slice. 🌱cut squash into chunks and roast until soft, while tempeh is cooking. Your squash will likely take longer than the tempeh. ✨MEAL PREP TIP: I never light the oven without filling up at least two trays of veggies. Those extra cooked veggies will come in handy for another meal 😉
🌱 Next mix 1/4 cup broth with 1 Tbs white miso paste and add to a non-stick fry pan with sliced mushrooms. Sauté for a few minutes and turn when they start to release water and turn golden. 🌱Now layer rice and peas, squash and mushrooms, tempeh and a sliced avocado for extra creaminess and healthy fat.
Enjoy!
#vegancomfortfood
#buddahbowl
#nourishedbodyandmind

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Comfort food is on repeat this week. I know the sun is getting ready to burst thru the clouds any time now... but until then...
Healthy, Vegan MAC AND CHEESE 🧡 who’s in? 🙋‍♀️
Cook according to package instructions : 🌱1 box @tolerantfoods red lentil pasta 🧡🧡🧡
Blend the following until smooth and creamy 🌱1.5 cups pumpkin purée 🌱 1/2 cup baked sweet potato mashed
🌱2 garlic cloves 🌱1.5 cups plant milk (I used @oatly ) 🌱2 tbs arrowroot powder
🌱6 tbs nutritional yeast 🌱 pinch sea salt 🌱cook pasta according to package instructions
🌱 once sauce is blended, heat on saucepan, stirring often. 🌱 pour warmed sauce over pasta and mix well. 🌱 enjoy immediately, refrigerate extra on a sealed container for up to 5 days. You know I always make enough for at least 2 meals 😉🤩
#veganmacandcheese
#vegancomfortfood
#nourishedbodyandmind

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I love comfort food on a rainy day 🙆‍♀️, just my luck it’s also #toasttuesday ☔️☔️☔️ How does homemade pecan-butter (made in my @thenutramilk in less than 5 minutes... seriously!! link in bio) topped with my easy homemade raspberry chia jam (I will link the recipe in the bio for you) 😋 on gluten free toasted hemp hemp hooray @happycampersgf bread sound? Good? 🙋‍♀️
I hope the sun is shinning where you are ☀️☀️☀️
#veganbreakfastideas
#easyveganfood
#nourishedbodyandmind

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On this gorgeous warm Sunday, I can feel spring is in the air! 🌱 After a few hours of prepping for the week, I spent the rest of the day outside in the sunshine ☀️. (See my stories) so good for my soul. 🌲🐿☀️So how about this early spring combo for dinner tonight? 🍽
Cauliflower Parsnip Mash, Balsamic Glazed Portabellos 🍄, Lentils and a Pea Shoot 🌱and Tomato Salad 🍅🍃(why isn’t there a cauliflower emoji?) I think cauliflower is one of the most versatile vegetables, don’t you? 😉
🌱To make the mash, steam one whole head of cauliflower cut into bite sized pieces along with two large sized white turnips until they’re soft. 🌱add them with 1-2tbs vegan butter, 1 minced garlic clove, and a pinch of salt to blender. Blend until smooth and creamy. You can add nutritional yeast if you want a little cheesy flavor. 🌱while they cauliflower and parsnips are steaming, sauté your sliced potabello mushrooms with olive oil or a little veg broth (for oil free). Turn them over when they start releasing water so they turn golden on both sides and then drizzle with balsamic vinegar. Cook another minute and remove from pan. 🌱lentil salad was prepped earlier, check post a few days back for that recipe. 🌱layer mash. Portobellos and lentils on top.
Happy Sunday!
#veganbowls
#cauliflowermash
#nourishedbodyandmind

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I love ALL mushrooms, however, Maitake is one of my favorites ❤️. It’s delicate and yet has a rich umami flavor. Like all mushrooms, it’s high in fiber and vitamin D and it is also considered to be a medicinal mushroom. Can you imagine how excited I was when I saw @plantbased_matters Maitake Rice recipe? This dish is heavenly. I did cook mine in a rice cooker which actually made this one of the easiest dishes ever!! 😉I’m sure you’ll see more versions of this recipe on my feed in the future. Check out the recipe (along with other beautiful and delicious posts) on their feed... you won’t be sorry. 🤩
I paired mine with crispy baked tofu drizzled with my signature Ginger Miso Dressing, and lentil salad. 🔥🔥🔥
#mushroomlover
#veganbowls
#nourishedbodyandmind

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Vegan Better Breakfast bites Ebook

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