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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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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It’s day Day 16 of my intermittent fasting experiment and I’m beginning to tweak the timing because I’m enjoying some awesome benefits 🤩 (more on those soon, I promise) and now I really want to see how I can make this sustainable. One thing I know for sure is that I need to ease in to breaking my fast gently and with protein and healthy fat.
In my 🥣’s ; 🌹
🍓🍓Creamy Chocolate AÇAÍ Smoothie Bowls with a Kick for 2 🍫🍓🥑
✨2 frozen açaí smoothie packs ✨1 cup plant milk (I use @oatly oat milk)
✨ 1 scoop @nuzest_usa clean lean chocolate protein powder
✨ 1 tablespoon chia seeds ✨ 1/2 avocado ✨ 1/2 cup steamed and frozen cauliflower ✨ 1 frozen 🍌
✨ 1 pinch cayenne pepper
Blend well and topped with @purely_elizabeth ancient grain gf granola, persimmon and kiwi stars, pomegranate seeds, pistachio nuts, and the last two chocolate covered strawberries 🍓that I made for Valentine’s Day ❤️ Wishing you a sweet day friends 😘
#acaismoothie
#168fasting
#nourishedbodyandmind

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How about a LOADED SWEET POTATO 🍠 for your #meatlessmonday ?🙋‍♀️
Because easy, delicious, and nutrient dense are my criteria... having a baked sweet potato or two, a lentil salad and creamy hummus prepared ahead (thank you meal prep 🙏) and waiting in the fridge gave me all the inspiration I needed. 🤩 Add some salad greens 🍃 and tomatoes, radish and chickpeas and your all set! 🍃🍅🍃
Anyone else love lentils? They’re a great source of protein and fiber, close to zero fat, high in minerals and delicious!! 💥
⭐️Easy Lentil Salad ⭐️
🌱1 cup lentils (I used brown) rinse well, check and remove. shriveled ones. 🌱 cover with water and simmer for 20-30 minutes. 🌱add bay leaf, and a few stems thyme
🌱meanwhile chop 1 stalk celery, 1 small shallot or 1/4 cup red onion chopped, 1 clove garlic, 1/4 chopped red pepper. 🌱after 20 minutes taste your lentils. They should be soft enough to chew but not mushy. Mine took 25 minutes. 🌱 strain lentils and add to a bowl with celery mixture, juice of 1/2 🍋, a pinch of sea salt and optional drizzle of olive oil. Mix well.
Enjoy immediately or refrigerate in a seal container for up to 5 days. 🍃
I just love sharing healthy plant based meals with you!! 😘
#veganbowls
#lentilrecipe
#nourishedbodyandmind

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I made these for you! 💃 I wanted to bake something rich and chocolatey that doesn’t spike your blood sugar but tastes like a total indulgence. I wanted to make these for you because I sincerely appreciate everyone of you beautiful people who follow my posts, respond with kindness and generously share your gifts, inspiring me to be better in every way. I could not be more grateful to have found YOU here in this community... ❤️❤️ But then I had to taste them before I shared... right? 😉 So now, after tasting way too many batches that I’ve got one worth sharing. DARK CHOCOLATE FUDGE BROWNIE MUFFINS 🍫❤️🍫❤️🍫 Easy to bake, loaded with protein, fiber and love. (Link in the bio) Happy #galentinesday my sweet friends.
#veganbrownies
#sweeeeets
#nourishedbodyandmind

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As if I needed an excuse for dark creamy dark chocolate 🙊...but hey, to be fair it makes a great Valentine’s Day treat ❤️❤️❤️ Easy to whip up and guaranteed to please all chocolate lovers 🍫 this version of Orange Chocolate Mousse is healthy too! And you can add a little 🔥 if you like! 🌱 1 avocado
🌱1/4 cup raw cacao 🌱1/4 teaspoon vanilla 🌱1/4 cup fresh squeezed orange juice 🌱 optional 🔥 add 1/8 teaspoon cayenne pepper 🌱Blend well and top with fresh berries of your choice 🍓
You can make this up to two days before serving but there’s no point talking about left overs 😂
#veganvalentines
#chocolateloversclub
#nourishedbodyandmind

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One thing I have learned over the last 7 days of intermittent fasting is how essential it is for me to have food prepared for easy assembly. Food prep has been a regular part of my schedule for as long as I can remember. 👩‍🍳Maybe it’s because I had extreme hypoglycemia when I was a teen and had way too many crashes... 🤦‍♀️ I usually don’t prep whole dishes ... I prefer to be more spontaneous but this SESAME COLD NOODLE
dish works perfectly as a complete make ahead meal and I’m just loving it. So try this for you #meatlessmonday 🍜 🥢Press 1 block of tofu to release water and cut into squares. Bake at 350 on parchment lined sheet pan for about 25 minutes, until golden ( flipping 1/2 way through). Remove from oven to cool. You can prepare tofu a day or more ahead. 🥢 1 package buckwheat soba noodles (I used @hakubakuus) cooked according to package instructions). Add 1 tsp sesame oil to noodles after cooking 🥢To make sauce: whisk 2 Tbs sesame oil, 2 Tbs rice vinegar, 2 Tbs tahini, 1 Tbs sun butter, 3 teaspoons tamari (or soy sauce of choice), 1 Tbs coconut sugar, 1 Tbs ginger root fresh chopped, 2-3 teaspoons garlic chili sauce. 🥢pour sauce over noodles and mix in 1 carrot, 1/2 cucumber and 1 red bell pepper cut into matchsticks. 🥢Top with scallions and sesame seeds.
Enjoy at once, refridgerate left overs for up to 3 days in sealed container.
#veganmealprep
#intermittentfasting
#nourishedbodyandmind 🍃

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Vegan Better Breakfast bites Ebook

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