nutrition

Vegan Buddha Bowl with Spring Vegetables

 

This Vegan Buddha Bowl with Spring Vegetables is perfect for the veggie-lover who want a little bit of everything. It features whole grains, nutrient-rich powerhouses like hemp seeds and sprouts, and a mix of raw and roasted veggies add color and texture. Don’t let the long ingredient list deter you. This recipe can be batch prepped for the week ahead and portioned out into your meal prep containers for easy lunches or dinners throughout the week.

These bowls come together a lot faster than you might expect. As the oven heats, prep the tahini sauce. Then, pop your veggies into the oven until they’re roasted and tender. Want to streamline the process even more? Try pre-cooking the rice or quinoa.

Vegan Buddha Bowl with Spring Vegetables

Prep time: 20 mins

Cook time: 15 mins

Total time: 35 mins

Serves: 4 servings

Ingredients

  • Parchment paper

  • 2 Tbsp. tahini (sesame seed paste)

  • 3 Tbsp. fresh lemon juice

  • 2 Tbsp. water

  • ½ tsp. ground turmeric

  • ½ tsp. pure maple syrup

  • ¼ tsp. hot pepper sauce (optional)

  • ¼ tsp. sea salt (or Himalayan salt)

  • ¼ tsp. ground black pepper

  • 2 Tbsp. + 2 tsp. olive oil, divided use

  • 2 cups 2-inch asparagus pieces

  • 2 cups sliced zucchini

  • 2 cups cooked quinoa (or cooked brown rice)

  • 2 cups chickpeas (garbanzo beans), drained, rinsed

  • 2 cups raw baby spinach

  • 2 cups halved baby heirloom tomatoes (or cherry tomatoes)

  • 2 Tbsp. hemp seeds

  • 2 Tbsp. sesame (or black sesame) seeds

  • 1 cup fresh sprouts

Instructions

  1. Preheat oven to 425º F.

  2. Line large baking sheet with parchment paper. Set aside.

  3. To make dressing, place tahini, lemon juice, water, turmeric, maple syrup, hot pepper sauce (if desired), salt, and pepper in food processor (or blender); cover. Pulse to blend.

  4. Slowly add 2 Tbsp. oil as food processor is running. Process until smooth and well blended. Set aside.

  5. Place asparagus and zucchini on prepared baking sheet. Drizzle with remaining 2 tsp. oil; mix well. Spread evenly on baking sheet. Bake for 12 to 15 minutes, turning once, or until tender-crisp. Cool.

  6. Divide quinoa, chickpeas, spinach, tomatoes, asparagus, zucchini, hemp seeds, and sesame seeds evenly between four bowls.

  7. Drizzle evenly with dressing.

  8. Garnish with sprouts.

Tips:

  • Use your favorite fresh sprouts to add texture to this recipe. You can try alfalfa, mung bean, sunflower, lentil or onion spouts. Radish sprouts will add a little more spice to this bowl. Make sure your sprouts are really fresh.

  • Use canned chickpeas, but make sure you drain and rinse well.

 

 

Chocolate Lovers Healthy 4 Ingredient Moose

 
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Are you looking for an amazing simple dessert?? LOVE chocolate?? This is the recipe for you! Smooth and oh so chocolatey! You will make this a staple in your house! Let me know what you think:)

Ingredients

2 large avocados, peeled, pitted, and halved
1/3 cup raw honey
½ cup raw cacao powder (or unsweetened cocoa powder)
¼ cup Almond or Almond/Coconut Milk
1/8 teaspoon sea salt

*Change ups and substitutions: add ¼ teaspoon pure vanilla extract and/or ¼ teaspoon ground cinnamon. The vanilla and cinnamon flavors round it out and give a warm flavor to the dessert. You can also add a little bourbon if you’re looking for a booze-infused dessert. You can also use unsweetened cocoa powder instead of the raw cacao powder.  Another amazing addition would be to add a small cooked beet for some extra Vitamins and antioxidants! If you are vegan you can swap out the honey for pure maple syrup.

Instructions

Add all of the ingredients to a food processor or blender. Process until completely smooth. Scraping the edges of the food processor to get everything to combine.
Transfer to a container, seal and refrigerate at least 1 hour, or until ready to serve.
Serve with grated dark chocolate and/or coconut whipped cream

 

7 Hormone-Balancing Foods for Glowing Skin

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Sometimes it's hard to see the sunshine through the clouds when you are going through hormonal breakouts. It can be a source of anxiety, is especially true if you're a woman with a hormonal imbalance.

It could be PMS-related breakouts, hypothyroidism, fertility treatments, pregnancy our hormones can wreak havoc on our skin.

No need to fret! Mother Nature provides us with everything we need to be glowing, inside and out. When combined with a healthy diet, exercise plan and a positive attitude toward stress, the following seven superfoods can help create the glowing skin and balanced hormones you’ve always wanted.

1. Berries

Berries of all types — blueberries, strawberries, raspberries, etc. — are fantastic for glowing skin and balanced hormones. Since they contain high levels of antioxidants, they're packed with free radical-fighters that will fight aging on the skin and internally. The amazing thing about berries is that they are low in low-sugar, high-fiber fruit, making them perfect for balancing blood sugar and therefore, our hormones and PMS-type symptoms.

2. Turmeric

This supreme superfood is an ancient root that is getting a lot of publicity as of late. but rightly so, Turmeric root has been used in Chinese Medicine for centenaries! Not only does is reduce pain and fight cancer, this wonder spice is fantastic for our skin. It also is amazing at reducing inflammation in the body.

It's easy to use topically: just mix it with yogurt, milk, water or honey for a DIY mask. Of try it internally to combat oxidative stress that can lead to PMS and problem skin.

3. Walnuts

My favorite nut! Walnuts are often thought of as a brain food in Chinese medicine (it actually even looks like a tiny brain) but their high omega-3 content also makes them a wonderful addition to any glowing skin diet. Omega-3 fatty acids have been shown to balance the depression, anxiety and mood swings associated with hormonal imbalances. These healthy fats also reduce inflammation and balance insulin, a leading cause of acne in women.

4. Liver

i know... Don’t run away! Although many of us dislike (or downright hate) eating liver, there are still ways for you to get this powerful superfood. If this is a route you'd like to go I'd highly recommend sourcing out grassfed, locally raised sources. Liver is full of fat-soluble and skin-glowing Vitamins A and D, as well as minerals like iron, calcium, magnesium and zinc. Zinc is an essential nutrient for both hormones and skin with its immune modulating effects.

Try mixing ground liver into meat sauce or taking desiccated liver tablets if you don’t want to eat this organ meat.

5. Oats

An amazing breakfast and so yummy as overnight oats! They are high in fiber and full of silicon, oats are a no-brainer addition to the skin-brightening diet. Silicon is a trace mineral that promotes firmness and strength in body tissues, while also helping skin retain elasticity, slowing the signs of aging.

6. Avocado

Avocados are full of healthy fats that help stabilize blood sugar and can be added to so many things if you don't enjoy the taste. Packed with skin-calming minerals like potassium, magnesium and calcium, avocados are also a potent source of antioxidants that help your body squash free radicals. More good news for women with estrogen dominance or related conditions like PCOS, endometriosis and fibroids. This powerhouse contains a plant sterol with anti-estrogen properties, making it an important part of a hormone-balancing diet.

I highly recommend chocolate avocado pudding! Comment below if you want a recipe! It'll literally blow your mind!

7. Broccoli

Broccoli is a member of the delicious and extremely nutritious cruciferous vegetable family, which is originally from Italy (fun fact). It's full of blood sugar-balancing fiber plus anti-aging Vitamins C and A, and contains estrogen-balancing molecules sulforaphane and DIM. Both of these have proved to be helpful balance hormones as well as diffusing hormone-related skin conditions like acne.

There are a few more worth mentioning:

Lemons
Sweet Potatoes
Beets
Raw, unpasteurized sauerkraut
Cacao
Green Tea
Kale and other leafy greens
Sardines
Water

The basis of any good way of eating, whether for the health of your skin or not, is whole, real foods and clean water. Regularly adding these foods to your diet will have a big impact on your skin and hormones over time!