Tag Archives: plant based

sweet potato soup.

Sweet Potato Soup

Super easy vegan sweet potato soup recipe to share with you on this windy spring day! Just a few minutes in the kitchen to make a bubbly pot of soul-warming nutrition for the ones you love! Continue reading

vegan strawberry bon-bons.

strawberry bon-bons

Finding allergen-friendly valentines treats that aren’t just pure sugar is tricky business. Making allergen-friendly valentines treats is not so tricky…and WAY healthier. Blended with a ripe banana and some coconut butter, these strawberry filled bon-bons are just right for satisfying a sweet tooth. Continue reading

heavenly carrot cake muffins.

carrot cake muffinsFair warning: I’m about to get all overly-emphatic-blogger-chick on you. You know the type that gush on and on about how A-MAZ-ING every single thing they ever make tastes? The type that knows all about grammar and proper word usage but somehow loses all desire to care if the sentence is written correctly because, yum. Forgive me? Because, yum.

But seriously. These carrot cake muffins. Heavenly may be a bit of a stretch, but I cannot even begin to tell you how wonderful they are. You just have to taste the perfection yourself. It’s a good thing they are healthy because I could have eaten every single one of them. It was love at first bite. 💕 Sigh… It really is unfortunate that “healthy” doesn’t equate to “calorie-free” isn’t it? But I digress… Continue reading

vegan layered bean dip.

vegan layered bean dip

After finally trying and loving a spin on vegan cheesy sauce, visions of vegan layered bean dip danced in my head. I have an unfortunate affection for (translation: addiction to) tortilla chips in spite of their obviously oil-drenched inappropriateness for fitting into an otherwise healthy diet. Maybe I rationalize them as my guilty pleasure…or my attempt to make sure my health-nut status isn’t too over the top…or shall I call it what it is? Hello, my name is Jessi, and I have a chip problem. Continue reading

spiced banana smoothie.

Spiced Banana Smoothie

A spiced banana smoothie is one of my favorite rehydrating, energizing drinks. It’s great after a workout, after or during a dehydrating illness, or if you’re just feeling a little sluggish. It’s so simple that I feel a little silly sharing a “recipe,” but I will anyway! Read more about the benefits of bananas here. Continue reading

nut-free vegan cheesy sauce.

vegan cheesy sauceCheese. If following a whole-foods, plant-based lifestyle is new to you, I probably don’t need to say more. Cheese. Please. I remember what cheese was like ~ salty, creamy deliciousness that overpowered the flavor of every other food and somehow made everything seem to taste better. Almost every drool-worthy savory recipe plastered across Pinterest is oozing with cheese. You would think it was a near impossibility to cook without it. We are creatures of habit and we tend to crave foods similar to what we are used to. And so, we try to recreate the look, feel, and taste of the foods we are familiar with. Continue reading

making plant-based milks.

plant-based milks
In the interest of simplifying, I rarely cook with or use plant-based milks, but sometimes water or other liquid just won’t do, so it’s time to make some milk. Making plant-based milks is really not that complicated, it just takes a little time and forethought. The result is a cheaper, fresher, healthier version of what you can buy at the store, which often contains added oils, preservatives, and flavor/texture enhancers. Continue reading

orange chia seed muffins.

orange chia seed muffins

Being a whole-foods, plant-based cook in a fast-food, meat-based world has left me as a cook that rarely follows a recipe. This is not always a good thing. And I have three very tough (translation: “picky”) food critics around here. But I am happy to report that this new recipe for orange chia seed muffins passed the toughest of reviews with flying colors today. Continue reading

veggie fajita burgers.

veggie fajita burgers

I asked my son what he wanted for his special birthday dinner today. What was his favorite thing that I could make for him? His answer? “Hamburgers. But not veggie burgers mom. Real hamburgers.” Yes, it’s true. The boy likes meat. And it’s what everyone else eats as far as he’s concerned. And so, for his special occasion, real hamburgers it shall be. Continue reading

blueberry bliss smoothie.

blueberry bliss smoothie

Sometimes breakfast calls for something fast, easy, delicious, and as always, nutritious. This blueberry bliss smoothie meets all the requirements! It only takes three simple ingredients: blueberries, bananas, and coconut water. Continue reading

blueberries.

blueberries

about blueberries.

Blueberries are a prime example of a nutrient-dense, low-calorie whole, plant-based food. They frequently land on “healthiest foods” lists due to their high antioxidant content, which prevents and slows cellular damage and supports the immune system to prevent infections. Like their cranberry cousins, blueberries can be helpful in preventing and treating urinary tract infections because of their high levels of antibacterial hippuric acid, which inhibits bacterial growth in the urinary tract, reducing chances of infection. Continue reading

understanding caloric density.

Caloric Density

One way to evaluate your food choices is to understand caloric density. A quick look at the caloric density chart above shows us the differences between low-nutrient, high-calorie foods and high-nutrient, low-calorie foods. Continue reading

whole-food, plant-based testimonials.

friends making salad

According to The Physician’s Committee for Responsible Medicine, “scientific research shows that health benefits increase as the amount of food from animal sources in the diet decreases, so vegan diets are the healthiest overall.” I have seen time and time again in my own personal studies of nutrition, studying the research of proponents of plant-based as well as traditional nutrition, that the answer to better health is in eating more whole-food, plant-based foods. Benefits include cancer prevention, reversal of heart disease, lowering blood pressure, preventing and reversing diabetes, and lowering risk for osteoporosis. An impressive resume. But research is one thing; experience is another. Continue reading