Veggie "Fried" Brown Rice

I made a Veggie bowl and had about a cup left of brown rice. I decided to experiment and try something new with my veggies and rice and boy am I happy that I did!! You will need 1 cup of cooled brown rice for this recipe! I used short grain and I think that added to how awesome this rice was.

Ingredients:
1 cup of cooled Brown rice (More more more than one serving)
1.4 a cup of diced zucchini
1/4 a cup of sliced yellow onion
1/4 a cup of diced broccoli
1/4 a cup of matchstick carrots
3-4 chopped Bok Choy leaves ( I used baby bok choy, can be subbed for Kale or Spinach)
2 minced garlic cloves (again I love garlic so if your not a big fan just use one)
1 tablespoon of ginger
1 tsp of garlic powder
2 tsp of black powder
2 tsp of onion powder (optional, not too much of a taste difference)
2-3 tablespoons of Bragg's liquid aminos or other low sodium soy sauce
1/4 a cup of your choice of sweet and sour sauce either my homemade recipe or a store bought no fat one.

Directions:
1. Heat a non stick pan to medium heat, add in veggies and 2 tablespoons of water. (keep adding water until veggies are well cooked)
2. Once the broccoli is soft (not mushy) add in brown rice, seasonings and 1 tablespoon of water. Next add the soy sauce and stir around until warm. (I took the pan off the heat and mixed in sweet and sour sauce, I personally like all my food mixed)
3. Serve with sweet and sour sauce, or if already mixed in serve with siracha. Enjoy!

Oat and banana Cookies! No oil

Hey guys,
I was browsing around for recipes for bananas cause I have a lot of extra ripe ones when I ran into the perfect cookie recipe! Seriously all you need is two ingredients for a delicious cookie! Best of all you can alter this recipe to suit your own taste buds! I used cranberries and dairy free chocolate for my mix-ins but the possibilities are endless!! The following is the exact recipe for how I made these cookies! I used frozen bananas and normal gluten free oats so I had to alter it a little for the recipe. These aren't the prettiest cookies but boy do they hit the spot. Plus you can make a small meal out of these since you are basically eating 1 cup of oats and 2 bananas!
Original Recipe Modified so no oil is involved
Ingredients:
1 cup of rolled oats
2 very ripe bananas, frozen or regular (defrosted, let them sit out at least 15 minutes next to pre-heating oven until its soft) 
1 tsp of cinnamon
2 tablespoons of coconut sugar
2 tablespoons of cranberries

Directions:
1. Pre-heat oven to 375
2. Add 1 cup of oats into a food processor and pulse 3 times (make sure not to make oat flour, you just want the oats a little crushed so they mix with bananas) *skip step if using quick oats 

3. In a large bowl mix banana and oats until well combined
4. Next add mix ins, I have also added freeze dried fruit with good results. 
5. Spoon mixture onto cookie sheet with either silicone, or parchment paper so that it is non-stick. (Note this recipe uses oil, instead of greasing the cookie sheet with oil I use parchment paper)
6. Cook for 14 minutes and let cool for 5 minutes!

Enjoy your healthy treat!!

Polenta "fries"

If you have leftover polenta either from the recipe I posted, or your own, don't throw it out!! You can make some delicious oven baked fries that are super crispy on the outside and chewy on the inside! You can also use store-bought polenta for this recipe. I served mine with homemade salsa and fresh veggies!

Ingredients:
Leftover Polenta: Place cooked Polenta in a square Tupperware container (I used a glass pyrex one). Let cool completely (20 minutes) before you put it in the fridge. Leave in fridge for at least 1 hour, can be left for longer with same results.
2 tsp of chili powder
2 tsp of black pepper


Directions:
1. Preheat oven to 450
2. Link cookie sheet with parchment paper (unless you have a silicone sheet)
3. Cut Polenta into fries (try and cut them thin for best results)
4. Lay out on cookie sheet, make sure they have room and none are touching.
5. Season and put in oven
6. Cook for 25 minutes then flip and cook 10-15 minutes longer till desired crispyness is reached (mine took 15 minutes longer)

Enjoy!!!

Savory Veggie Polenta!

You can switch up the veggies to whats in season and even change the seasonings to your liking! I am a garlic fanatic so this dish is nice and flavorful just like I like it!

Ingredients: 

1 cup of stone ground corn meal or polenta (I used Bob's red mill GF) 

4 cups of veggie broth (made with bouillon cube or from a can) 

2 tsp of onion powder, garlic powder and paprika 

2 tsp of Bragg's 24 seasonings, or Ms. Dash seasoning (optional) 

Polenta Directions: 

1. Bring Veggie broth to a boil, add in seasonings. 

2. Add in corn meal/ polenta slowly, whisking as you do so. 

3. Whisk for 1 minute 

4. Turn heat down to low and whisk for one more minute 

5. Cover and cook for 25 minutes, whisking every 10 minutes (make sure to scrape the sides) 

6. Begin cooking veggies 15 minutes into cooking time. 

7. Serve Polenta in a bowl with veggies to top!! you may want to add chopped green onion, chili powder or black pepper to garnish! Enjoy! 

Veggie Topping: 

In 2-3 tablespoons of water cook your veggies with 1 tsp of the same seasonings above! I like to add in Bragg's seasoning mix or a Ms. Dash salt free seasoning mix as well. For the below picture I used 

1/2 a cup of frozen organic peas

1 cup of spinach and kale 

1/2 a scallion 

1/2 a cup of matchstick cut carrots

Hidden Fat in my rice milk!!

As I was pouring my rice milk into my oats this morning I noticed that on the calories from fat section of the milk it said 25. Out of 70 calories of 1 cup of milk, 25 of that is from the fat in the milk! I didn't realize that my milk had oil in it, much less 2.5 grams of fat. Since I am on the Starch solution diet and previously I was on Raw till 4 I am shocked that I did not check the label!! I broke my own cardinal rule by not checking! The brand I use is Rice Dream organic unsweetened milk! I have to finish the last bit of it cause no one I know will drink it.

Simple Overnight Oats! Quick morning go to

When I work I go in before 7 am, I don't want to wake up earlier than 6 am so I prep my breakfast the day before! These oats take only 2 minutes in the microwave to heat up. (I only use the microwave in a hurry otherwise I will use the stove-top) I like to keep it simple and just use water but the water can be subbed for rice milk or any other dairy free milk.

Ingredients:
2/3 cup of oats (rolled oats)
1 1/3 cups of water (filtered)
2 tsp of cinnamon
1 tablespoon of coconut sugar

Directions:
Mix all ingredients and leave in container over night, wake up and heat for 2 minutes and breakfast time!!

**Note you can make this several days ahead to make mornings easier, I prep at least 3-4 for the week.

How to plan your grocery list for weight-loss! (starch solution)

Breakfast 

• Starch: (oatmeal, rice, hash-browns (oil free), other whole grain cereals) Oil Free Hasbrowns!
• Fruit: Try and avoid fruit juice unless you make it at home (leave some of the fiber in the drink) 

Lunch/Dinner: 

• Starches (potatoes, rice, grains, corn) 
• Vegetables (to pair with your starch!)
• Beans (small portion, the starch is the main entree) **if you have digestive issues you can use mung or adzuki beans or use these tips from, The mindful foodie

Condiments/Seasonings: 

• Seasoning mixes (Bragg's, ms.dash) 
• Maple syrup or other natural sweeter (coconut nectar, coconut sugar) 
• Vegetable Broth (bouillons or canned, low sodium no fat) 
• Nutritional Yeast My personal favorite! Online at a great price (Bragg's nutritional yeast seasoning) 
• Fat Free Condiments (organic ketchup, fat free barbecue sauce, mustard, tofu mayonnaise) 

Starch Solution Explained (for us folks who like it easy)

To start the Starch Solution lifestyle, I think that a simple approach is necessary. If you have not read the book Starch Solution by Dr. Mc Dougall I suggest you do so immediately!! I got mine on my kindle from AMAZON. The following are some guidelines to follow when you are first starting this diet.

• Eliminate all Oils (even so called "healthy oils" like olive oil & coconut oil) I struggle with eliminating all oils, this may be why I failed on Raw till 4 and why I gained 15 lbs. When I started adding flax seeds, and other fatty seeds and nuts to my diet as well as cooking with coconut oil, I started to gain weight. My doctor told me that eliminating fats from my diet would lead to a host of problems, so I followed his instructions and kept "healthy oils & fats" in my diet. When fruit didn't satisfy me and I was still hungry I reached for the nuts, and even grabbed bags of potato chips to meet my needs. That has already changed since starting this diet, the cooked starches have been keeping me full and I only snack once or twice a day. (healthy snacks like veggies & fruit)
• Eliminate all animal products Make sure to check labels!! Dairy is very high in fat, if you keep this in your diet, you may not see any results. (dairy has also been linked to acne) Including in your beauty routine! Trust me 
• Eat a starch with every meal as your main calorie source Simply put starch is your friend. You should center your meals around starches!! Adding veggies and fruit but make sure to always get a starch in! (This is what keeps you full and satisfied so you do not crave junk throughout the day) 
• Cut out Processed foods (any foods with high fat content) Eating packaged hash browns, or potatoes with oil as your main starch is a recipe for disaster! Remember you are trying to avoid all added fats and oils, including in your starches! Try to avoid eating fake meats and cheeses, cause these all have fat and are not good for you. If you are craving something that reminds you of meat, find a recipe on the tons of resources on the web!! Awesome Veggie Loaf Recipe!! on The simple Veganista
• Snack on Fruits & Veggies If you are hungry in between meals fill up on foods that will give you extra vitamins and nutrients! 
• Be prepared! Have small packages of instant rice, or other quick meals so that you never stray from your diet! There are McDougall soup cups as well as bean and rice cups! 

Vitacost! Grocery list and prices

Beans: Gmo Free
2 bags of Mung/Adzuki Beans (easy to digest)
2 bags of red lentils (I use mainly as a soup thickener or for curry sauces)
2 bags of yellow split peas

Rice: Quick rice for easy quick meals! Gmo/gluten Free 
2 bags of Paella Rice
2 bags of Wild mushroom rice & lentils
2 bags of Spanish rice

Breakfast: Gmo/Gluten free
2 bags of Oat bran
4 bags of quick cooking gluten free oats
2 bags of rolled oats

Condiments: 
Bragg's Salt free 24 Herb seasonings mix (delicious addition to any meal)
Coconut secret coconut Amino's Soy free seasoning sauce (no fat and has less sodium than soy sauce)
Gluten free Gravy mix (vegan and fat free)
Ener-G Tapioca Dinner rolls (vegan and delicious addition to any dinner, has a small amount of fat)
Coconut Secret Raw coconut nectar (Low GI sweetener better than agave)
B12

I calculated the cost of my groceries from websites like amazon and from grocery stores and I would have paid $159 plus taxes but instead I paid 89.12!!! I saved close to $70 buying these staples from vitacost!! I am not in any way affiliated with vitacost I just stumbled upon it and decided to look to see if it was worth it, and it totally was!! They had a Buy one get one half off deal on a lot of their brand name foods, and I used a $10 coupon on the website, plus a coupon they recommended for the Lucuma powder. I am beyond happy with my purchase!!

Vitacost!!!

Simple easy black beans!

Ingredients: 

2 cans of black beans (or one can of another bean) 

1 can of diced organic roasted tomatoes no salt 

1/3 a cup of yellow onions 

1 tablespoon of chili powder 

1/2 a tablespoon of garlic 

3 tsp of cumin 

1 tsp of black pepper 

1 tsp of paprika 

1 tsp of sea salt (optional) 

1/2 a cup of veggie broth (can be made with bouillon cube) 

Directions: 

Put all ingredients into a small saucepan and cook for 15 minutes on medium/low heat! Enjoy over brown or white rice for a delicious Mexican treat!! You can also add salsa, cilantro & any other veggies 

Raw till 4 to Starch Solution.

Trying out Starch solution, mainly due to the cold, eating fruit is just not worth the chills in the morning. I am still following an 80/10/10 lifestyle just with cooked starches as my main carbohydrate source. So far I feel freaking awesome! The benefits will be discussed after being on starch solution for a month! (as well as total weight-loss, and other changes). This is my second week, so two more before I do a progress post. Eating on starch solution is pretty easy, and cheap. I can now buy all organic foods, and still stay within my budget. I decide what starch I am going to use for the main part of my meal then I add in other fruits/veggies to eat with the main course. I only have coconut oil in my house, all other fat sources are gone. Let's see how I do!

Grocery list for One week on Starch solution. This is basic, I vary up the recipes but I am keeping it simple to avoid eating oils. 

Essentials: (This amount of food has kept me from straying away from the diet much which is awesome!) 

1 bag of organic white rice 

1 bag of organic brown rice 

2 bags of Central Market organic corn pasta (spaghetti or linguine) 

2 cans of Organic (low fat) pasta sauce. (I also make my own, but I keep some handy in case of busy days) 

1 bag of Organic Russet potatoes

1 bag of Organic Yellow potatoes

2 lbs of Sweet potatoes

1 bag of fancy potatoes (fingerling, or baby) 

2 Garlic bulbs

3 onions (sweet onion, red onion, shallots) 

Mixed Veggies:ALL VEGGIES ORGANIC Seasonal, depends on whats in season in the area you live in. 

1-2 types of squash (zucchini, butternut) 

1 bag of Rainbow carrots

1 bag of baby carrots 

1 Broccoli head 

1 cauliflower head

1 pack of cherry tomatoes

1 pack of celery

1 bunch of cilantro

1 bunch of parsley (optional) 

1 large container of Spinach

2 mixed salad containers (washed for convenience) 

Fruits: 

Deglet Dates (1 lb, lasts a couple weeks as a snack) 

2 lbs of apples 

Bananas (as much as you care to have) 

30 oranges (for juice!! this week)

1 lb of lemons

Condiments: 

Starch solution allows any oil free/fat free condiments. 

Vegan Fall banana Muffins!!

So sweet simple and delicious!

Ingredients:

1.  1 3/4 cups of gluten free multi purpose baking mix (xantham gum included, I used Hodgson Mill) 
2. 2 teaspoons of baking powder
3. 1/2 teaspoon of baking soda
4. 1/3 cup of organic unrefined coconut oil (melted) 
5. 1 teaspoon of vanilla
6. 1-2 teaspoons of ground cinnamon
7. 1 teaspoon of ground ginger (add a couple more teaspoons for more of a gingerbread taste) 
8. 1/3 a cup of coconut sugar (this makes the muffins super sweet, you can use less sugar and fill the rest of the measuring cup up with ground flax seed for a more subtle sweetness) 
9. 4 overripe bananas mashed (I used frozen ones that I thawed for 30 minutes beforehand)

Directions: 

• Pre-heat oven to 350. Combine all dry ingredients except sugar in a large mixing bowl, and mix with a fork (you really want the dry ingredients to be mixed up before you add in the next part) 
• Using a potato masher, mash bananas in a separate bowl, combine vanilla, sugar and mashed banana and mix until you get a smooth consistency. 
• Add in wet ingredients into large bowl with dry ingredients and use the dough attachment on a mixer to mix all ingredients for 2-3 minutes until mixture is very well mixed. 
• Using a silicone mold, or cupcake liners, fill muffin cup  2/3 with mixture. You can add chopped nuts or other goodies on top for extra decoration. (makes 10-11) 
• Heat in oven for 30-35 minutes, check if done and cook for longer if need be. (make sure not to over brown the sides of muffins) 

Noodle soup!

This soup can be prepared the day before so your dinner is quick and easy!! 

Ingredients: 

1 cup of mushrooms sliced 

1 cup of cabbage or broccoli sliced 

3 veggie gluten free low sodium bouillon cubes (herbox brand used) 

1 tsp of ground ginger 

1 tsp of siracha 

3 cups of filtered water 

1/2 a pack of brown rice noodles (peacock brand brown rice spaghetti noodles) 

2 basil leaves (optional) 

Directions: 

1. Heat bouillon cubes and seasonings with the water till boiling. 

2. While broth is boiling add veggies and noodles into a large bowl 

3. Pour boiling water into bowl with veggies and rice 

4. Let soften 2 minutes then enjoy!! 

Brown rice cereal

Sweet with hints of cinnamon, this breakfast is not only affordable but super filling and delicious. Just one cup of dry rice equals 3 breakfasts! For a total of 368 calories. I paid mine with a homemade juice or fresh fruit to amp up the calories.

Ingredients:
2-3 cinnamon sticks (sub 2 bags of cinnamon tea)
1 cup of Brown rice
1 tsp of vanilla
( 1 cup of rice milk, and 1 ttablespoon of coconut sugar added when ready to eat)

Directions:
1. In a 2 quart sauce pan or rice cooker heat cinnamon and 2 cups of water till water is dark brown with cinnamon. Take out cinnamon to cook rice.
2. Add rice and bring to boil, reduce heat to low and cover pot.
3. Set timer for 35 minutes. Remove from heat after timer is up and fluff and let sit.
4. Measure 1-2cups of rice for each breakfast. I make 3 bowls using a little over 1 cup. Sprinkle with Chia or flax seeds and refrigerate when cool.
5. In the morning add rice milk and coconut sugar and heat for 2 minutes! Enjoy ( add 1 tsp of ground cinnamon for a special treat)

Peanut butter cup dessert smoothie

Similar to another smoothie recipe I posted, just tweaked the amounts a bit

Ingredients: 

2 very ripe frozen bananas

1 tablespoon of cacao powder

1 tablespoon of pb2

1 tablespoon of coconut sugar (sup maple syrup) 

1 cup of rice milk (I used sprouted) 

1 cup of water 

Blend and enjoy!

Slaw chunky salad

So HEB had some organic broccoli slaw bags in the produce section on sale. I love how convenient and how many different ways you can use this pack of veggies! You can steam it in the bag for pasta, make a salad, mix with veganase for a coleslaw or just add it into a stir fry you are making. I love a sour salad. This salad can be tweaked to be less sour by adding in 2 tablespoons of coconut sugar, and some oil & seasonings. 

Ingredients: 

1/2 a pack of veggie slaw (2 cups) broccoli or cabbage works ( cut veggies into matchsticks if not available) 

1 avocado diced 

1/2 a cucumber diced 

1/2 a lemon (squeezed over veggies) 

1 tablespoon of chili powder 

 Mix in serving bowl so all the juice and seasonings aren't wasted (I like to lick the bowl after I am done) 

Fruit "champagne" Green goodness

While everyone else is sipping on alcohol, soda or fast food,I am at home sipping on this green champagne. This is a simple smoothie recipe that comes out extra frothy, sweet and simple, your own fruit "cocktail". Get in those greens!! 

Ingredients: 

2 frozen bananas 

10 dates pitted & soaked overnight in 1.5 cups of water (skip step if you have vitamix) 

1 handfull of spinach 

1/8 a cup of coconut sugar (omit if you like) 

1 cup of pineapple 

1 tablespoon of maple syrup (organic) 

I fill my blender with 40oz of water after I put in above ingredients. 

Directions: No brainer, blend and enjoy!! 

"Meat" vegan chili

I like to fool my boyfriend sometimes cause he is such a picky eater. This chili looks like it has meat and is hearty just like chili should be . Switch it up, add more veggies. Just try it!! Perfect over white rice with pickled jalapeños, yum

Ingredients: 

Pioneers gluten free chili seasoning mix 

2 cups of organic frozen corn or cut off the cobb (if frozen, let sit for 30 minutes to defrost)
1 can of diced tomatoes with green chilis (organic)
2 cups of vegetable broth
1-2 cups of potatoes diced small
1/4 a cup of diced red onion
1/2 a cup of Quinoa (or Quinoa brown rice blend)
1 can of red kidney beans (organic)

Directions:
Heat 2 tablespoons of veggie broth in pan for chili. Add in potatoes & onion and cook until onions are soft. Add in the rest of the ingredients and bring to boil. Simmer for 1 hour for a delicious heathy simple chili! 

Day 21: Cinnamon Banana Tummy milk

This recipe is seriously my go to when I have an upset stomach. Bananas help ease indigestion and the cinnamon is just pure deliciousness.

Ingredients:
3 frozen ripe bananas
2 unfrozen ripe bananas
1/8 a cup of coconut sugar
1 tsp of cinnamon
1 tsp of vanilla

Directions:
Add in water till blender is filled, blend and enjoy!! Slip slowly to calm an upset belly

Day 20: Veggie sausage with a homemade marinara sauce!

This recipe is quick and incredibly delicious!! Serve with Vegan bread for an Italian sausage sandwich or over pasta (double the marinara recipe) Enjoy! will upload pic as soon as a I get a good one of this recipe.

Ingredients: 

Tofurky basil and pesto Italian sausage (warning not gluten free, buy a gluten free sausage if you have allergy) 

1 can whole tomatoes (organic Bpa free) 

2 tablespoons of extra virgin olive oil 

2 tsp of minced garlic 

1 tablespoon of italian seasonings mix 

2 tsp of basil 

1 tsp of kosher salt 

Directions:

1. Cook sausage per package directions. 

2. Heat olive oil in a medium sized skillet 

3. Once oil is hot add onion and garlic, heat till fragrant. 

4. Add the rest of the ingredients, stir every 2 minutes. Mash the tomatoes once they are soft enough to do so (10 minutes).

5. Once the tomatoes are mashed add in Sausage and cook for another 5 minutes. Serve as a veggie italian meatball sandwich!! enjoy 

Day 19: Date sweetener for oatmeal

Anything sweetened by fruit is my #1 choice. I experimented with dates and oatmeal and oh my was it delicious. I used Halaway dates cause they are soft and have a buttery, caramel taste. 

Ingredients: 

10-15 dates soaked over night 

2 tsp of cinnamon 

2/3 a cup of rolled oats 

1 1/3 cups of water 

Directions: 

Use the water you soaked dates in as some of the water for your oatmeal. I measured so I would have exactly 1 1/3 cup of date water for my oats. Cook oatmeal like normal in water. Web the oats are almost done you will add in the dates. 

Process dates in food processor until super smooth!! You can also mash them if you don't have a food processor. 

Add cinnamon and dates in oatmeal and enjoy!! 

Day 17: Pumpkin chili

The pumpkin gives it a little extra oomph, delicious fall treat! I ate mine with bobs red mill cornbread mix (with an egg replacer) so good!! I love simply organics packets!! They are cheap and easy here is a recipe made with one. Can be substituted for another chili mix. 

Ingredients: 

1 can of organic pumpkin purree 

1 can of organic chili beans 

1 can of organic black beans 

1 can of diced tomatoes (organic BPA free, no sodium) 

2 1/2 cups of water 

2/3 cup of red lentils 

2 cups of potatoes diced (I used French fingerlings) 

1/2 an onion diced 

1 ear of corn (corn cut off cob) 

1 yellow bell pepper 

1 pack of simply organics mild chili packet (can be substituted for any brand) 

2 tablespoons of chili powder 

2 tsp of pumpkin pie spice 

1 tablespoon of garlic powder 

Directions: 

1. Heat 2 tsp of olive oil in pan with bell peppers and onions, till fragrant (soft) 

2. Add in the rest of ingredients and bring to a boil, cover and let simmer for 1 hour. 

3. Serve hot with cornbread!! 

Day 18: Mexican hot chocolate

Ingredients: 

1 cup of coconut milk 

1 cup of water 

2.5 tablespoons of raw cacao powder 

1 tsp of cinnamon 

2 tablespoons of coconut sugar 

1 tablespoon of agave nectar/honey/maple syrup (either works) 

 

Directions: 

Heat coconut milk & water on low until warm.Add in the rest of ingredients and simmer for 6 minutes. Enjoy!! 

Day 16: apple cinnamon oatmeal

Ingredients: 

2/3 cup of rolled oats 

1-2 tsp of cinnamon 

1 tsp of vanilla extract 

1 tablespoon of coconut sugar 

1 tablespoon of maple syrup (organic) 

2 tsp of coconut flakes to top 

2 apples (I used pink lady) 

Directions: 

Bring water, cinnamon, vanilla and apples to boil then add in oats. Turn low to a summer till oats reach your desired 

consistency. Mine takes about 6-7 minutes. Remove from heat and add coconut sugar and maple syrup, mix until well combined. Top with coconut flakes and enjoy! 

Day 15: peanut butter cup breakfast smoothie

Ingredients: 

20 dates (soaked overnight) 

2 frozen bananas 

1/2 a cup of overnight oats (1 cup of coconut milk) 

3 tablespoons of pb2 (I like peanuts) 

2 tablespoons of raw cacao powder 

Water to fill the rest of blender 

Directions: 

Soaked dates: pit them and full water till it covers them plus an inch or more left.(water goes into smoothie with dates) 

Overnight oats: soak 1/2 a cup of rolled oats in 1 cup of coconut milk overnight to soften (entire mixture goes in) 

Blend all ingredients and enjoy!!! Filling and keeps you energized 

Day 14: Italian veggie soup!!

Some veggie italian sausage added to this soup instead of beans is delicious!! (Takes away those winter blues) 

Ingredients: 

2 italian zuchini diced 

1 cup of carrots diced 

3 cups of yellow potatoes diced 

2 cups of broccoli or cauliflower (or both) 

1 cup of peas 

1/2 an onion diced 

1 cup of bell peppers diced 

1 can of tomato sauce 15oz (organic BPA free) 

3 bouillon cubes (veggie or chick'n) 

1 can of cannelloni or garbanzo beans 

1 tablespoon of italian seasonings 

1 tablespoon of basil 

2 tablespoons of garlic powder 

Directions: 

Boil six cups of water and cubes till dissolved then add in the rest of ingredients!!! Being to boil and then turn low and simmer for 40 minutes.

Day 13: Easy rainbow Quinoa

Quick easy and flavorful quinoa for a main dish. I top with beans for extra protein. 

Ingredients: 

1 mock chicken bouillon cube (gluten free and vegan) 

1 cup of rainbow quinoa 

1/4 of an onion chopped (or 2 tablespoons of chives) 

1 tablespoon of curry powder 

2 tsp of garlic powder 

2 tsp of sea salt (optional) 

Directions: 

Heat all ingredients till boiling except quinoa. Once the broth is boiling add in quinoa, bring to a boil with quinoa. Cover and cook on low for 15-18 minutes (until water is gone) fluff and enjoy!! 

Day 11: cacao date balls!

Ingredients: 

2/3 a cup of rolled oats (gf) 

1/3 a cup of raw unsalted nuts 

1/3 a cup of raw cashews unsalted 

2 tablespoons of raw cacao powder 

2 tsp  of cinnamon 

30 dates (khadarwy) a little less than 2 cups 

Directions: 

Process in food processor until "dough" forms. Roll into 1-2 inch balls!! Being 6-9 to work with you, good for the whole day!! (Leave in fridge so they keep for a week) 

Day 10: One pot pasta

Ingredients:
2 cups of filtered water
3 cloves of garlic minced (Each clove equals about 1/8 a tsp of garlic powder)
1 can of crushed tomatoes including liquid (Bpa free & organic)
3 tablespoons of tomato paste (sometimes I add more up to 5 tablespoons for pasta to cook)
1 tablespoon of basil (Can use Italian seasoning mix instead)
2 tablespoons of coconut sugar (Optional, I like a sweeter sauce)
3 tsp of sea salt
2 tablespoons of coconut oil (or olive oil)
I use about 3/4 a package of Gluten free corn pasta

1 cup of mushrooms 

1/2 an onion diced  

Directions:
Heat mushrooms, onions and garlic in oil. Then add in the wet ingredients & seasonings and bring to boil. Add in pasta and cook until pasta is done and tender. 8-10 minutes! 

Didn't get a good pic of the one with mushrooms cause it was dark but here's a similar one, no mushrooms (less water) 

Day 9: Asian style Rice Noodle Stir (fry)

You can switch this recipe up in so many ways. I love rice noodles! 

Ingredients: 

Rice Noodles (1/2 a normal size pack, or serving size) 

Cabbage (1/2 a cup) 

red, green, yellow or orange bell pepper sliced (1/2 cup) 

Mushrooms (1/2 cup) 

1/4 a yellow onion sliced 

2 tablespoons of Gluten free low sodium soy sauce 

1/2 a clove of garlic diced 

1 tablespoon of ginger 

1/2 a cup of tempeh 

1 tablespoon of coconut oil 

1/4 a cup of vegetable broth 

Directions: 

1. Soften rice noodles in hot water for 1 minute. Drain and let sit 

2. Heat 2 teaspoons of coconut oil in pan until thin, add in Tempeh. Cook for 4 minutes. 

3. Then add in veggies, cook for another 3-4 minutes until veggies are desired texture. (Add small amounts of water if your veggies are sticking) 

4. Add in seasonings and veggie broth to veggies, then add rice noodles and cook until rice noodles are warm and coated in seasonings. 

Day 8: Stir fried Veggies! (no oil)

So cooked veggies are delicious, not to mention easy to digest. Adding heaps of oil to your veggies just turned something delicious & healthy to fatty and heartburny (just made my own word). Try this version, can't even tell the oil is gone, its still savory and delicious.

Ingredients: my favorite combo 

Green beans 

Bell peppers 

Yellow onion 

Peas 

Mushrooms 

Tomato (missing from this photo)

Seasonings:
Bragg's Liquid Amino
Garlic powder
Chili powder (optional, I honestly put it in everything)
Black pepper

Directions: 

I start by cooking the bell peppers, they have tons of juice when they start to cook. Add in 1 tablespoon of water to get the process going. Add the other veggies in and keep cooking till desired texture. I like mine really cooked when I am having bad digestion and more raw when I feel fine. I use a sprinkle of Bragg's Liquid Amino and about 1 tsp of garlic, chili powder & pepper. 

Day 7: Snickerdoodle smoothie!

After throwing this all together I was like whoa.. This tastes like a cookie! Must share 

Ingredients: 

3 frozen bananas (ripe and spotty) 

4 normal bananas (ripe, of course!) 

1 tablespoon of organic cinnamon 

1/4 a cup of coconut sugar 

2 tsp of vanilla extract 

1 drop of almond extract (smallest amount) 

Blend and enjoy! Morning cookie, yes please 

Day 6: vegan tortilla soup!!

Super simple, I included a cheat way as well!! 

Ingredients: 

3 medium sized Yukon gold potatoes 

1 bag of frozen sweet corn 

1 can of black beans 

1 can of pinto beans 

1/2 a cup of chopped yellow onion 

1/2 a cup of diced carrots 

1/2 a cup of diced zucchini (optional) 

1 can of diced tomatoes (BPA free can) 

1/8 a cup of chili powder 

3 tablespoons of cumin & garlic powder 

Juice of 1/2 a lemon 

1 tablespoon of cracked black pepper 

4 veggie broth cubes or 8 cups of veggie broth 

Tortilla strips: 

3 corn tortillas 

1 tablespoon of oil (I use coconut) 

Directions: 

Put all ingredients in a large pot, if you are using bouillon cubes, dissolve cubes in 8 cups of water before you add other ingredients. Cook for 30 minutes. Turn off soup to let cool and combine flavors for 20 minutes then heat again for 10 minutes.( I personally think this is the best way to eat any kind of soup)  

Tortilla strips: 

Preheat oven to 425 

Cut tortillas into strips 

Lightly coat with oil then cook for 4 minutes flip and cook for another 3-4 minutes till browned and crispy! 

Want a quick cheat?! Skip the seasonings and use a pack of taco seasoning & garlic powder (same amount) 

Day 5: vegan potato salad! Super easy and delicious!

Ingredients: 

2-3 Yukon gold potatoes (peeled & diced) 

1/4 a cup of vegan mayonnaise (more needed if you like a creamier texture) 

2-3 tablespoons of organic mustard 

2 tablespoons of coconut sugar 

2 tablespoons of chili powder 

1/2 a cup or celery diced 

1/4 a cup of red onion diced 

1 tsp of garlic (optional) 

Directions: 

1. Boil potatoes until soft, drain and leg cool 

2. Once potatoes are cooked you can mix in ingredients, wet first then dry seasonings. 

3. Taste and add more mayo for a creamier texture or more mustard for a more sour potato salad! 

4. Enjoy!! 

P.s recipe for BBQ cauliflower on my blog  soon!! Must have with this potato salad 

Day 4: cheap, easy, no hassle vegan tacos

So if your like me and some days you are just too tired to put a lot off effort in cooking. (or you ran out of spices) Carb rich, one pot, super flavorful bean & potato filling! 

Ingredients for taco filling: 

1 packet of simply organic southwest taco mix (or other taco mix, this my personal fav) 

1 can of low sodium organic black beans 

1/2 a red bell pepper 

2 small potatoes diced 

1/4 yellow onion diced 

Corn/ flour tortillas (I am gluten free so flour all the way)  

1 cup or lettuce chopped 

Ingredients for guacamole dip: 

2 avocados pitted 

1/2 a lime 

1 tomato diced 

1/8 a cup of cilantro diced 

2 tsp of chili powder 

1 tsp of garlic powder 

Directions: 

1. Boil potatoes until soft 

2. Drain potatoes and in same pan, put 1/2 a cup of water & seasoning mix in first. Slowly add the rest of ingredients for filling and mix around until evenly coated in seasonings. Cook for 10 minutes on low for flavors to mix. 

3. While it is cooking make guacamole topping! 

Mix ingredients & pulse in food processor, till smooth or just mash avocado with potato masher and add in other ingredients after 

4. Filling first, then avocado dip, then add  lettuce and enjoy!! I always squeeze lemon on top and voila delicious! 

Day 3: Curry Spiced stir fry (optional with tofu)

Delicious! Only used 1 tablespoon of oil for this recipe. These noodles have a delicious light taste, the curry is  not over powering. Enjoy! 

Ingredients: 

2 cups Rice Noodles (any brand, make sure there are no extra ingredients) 

1/2 a bell pepper sliced 

1/4 of a yellow onion sliced 

2 cups of broccoli 

1 cup of mushrooms (I used bella) 

1/2 a pack of extra firm tofu 

1/4 a cup of unsweetened coconut milk (no flavor) 

4 tablespoons of curry powder (organic if possible) 

1 tablespoon of garlic powder 

4 tablespoons of gluten free low sodium soy sauce (sub braggs liquid aminos if you would like) 

Extra garlic powder, curry & soy sauce for seasoning tofu (you choose how much) 

Directions: 

1. Cut tofu into squares (thick or thin as you like). Lay a kitchen towel down on a flat surface, layer the kitchen towel with two paper towels, Spread tofu out (no layers). Then lay two more paper towels over tofu, and a kitchen towel again. Press down and remove moisture from tofu. I do this for about 5 minutes until I feel the tofu has the majority of the liquid out. (your towels should be very damp) 

2. Steam Broccoli & bell peppers (till soft but not too soft) 3-4 minutes.When done let sit while you cook. 

3. Put 2 tsp of coconut oil into a frying pan, heat on medium. Cook tofu in coconut oil. While it is cooking sprinkle it with curry powder, garlic & soy sauce (amount not included in ingredients), you choose how much you want to spice your tofu with. 

4. Soften rice noodles by soaking them in hot water for 1 minute before next step. 

4.Remove tofu from pan. Put 1 tsp of coconut oil, and mushrooms & onions in pan. Heat until soft, then add in steamed veggies. Add in rice noodles & coconut milk. Stir and then add in curry, soy sauce & garlic. (if you would like spicy noodles add 1 tablespoon of siracha or red chili flakes in as well) Cook until ingredients are well mixed and noodles are soft. Taste and add more curry or soy sauce if you would like. 

5. Serve with tofu on top!! so good 

Note: If you would like the noodles to have more of a curry taste you will need to double the amount of curry in recipe! This recipe has only hints of curry. 

Day 2: Cranberry/ cacao smoothie

Anti-aging delightful smoothie!! 

Ingredients: 

1 cup of cranberries (fresh of frozen) 

2 tablespoons of raw cacao powder 

4 frozen bananas 

20 dates (I used khadrawy) 

Coconut water ( fill as much as you can without over-filling blender) 

Blend and enjoy!! 

Day 1: Vegan carb rich lunches

Lunch is easy when you are prepared and eating delicious food!! The following are some lunch ideas for a raw till 4 lifestyle. 5 days worth!! 

Lunch 1: makes two lunches divide evenly 

1 pomegranate (seeds) 

2 cups of grapes 

4 oranges 

4 tablespoons of hummus/ raw peanut butter 

1 zucchini  cut into veggie dippers 

1 cucumber 

 

Lunch 2: makes two lunches divide evenly 

1 pomegranate 

1 can of pineapple in juices 

4 pears 

3 oranges 

1 zucchini 

7 cherry tomatoes 

1 cucumber/ celery 

4 tablespoons of hummus/peanut butter 

Use pineapple juice to stop the pears from oxidizing/browning, simply mix around in juice for 1 minute then put into lunch! 

Lunch 3: 

Salad 

2 cups of lettuce (romaine/ green leaf) 

10 cherry tomatoes 

1/2 a cucumber 

1/2 a cup of shredded carrots 

2 tablespoons of Annies organic sesame ginger dressing 

Fruit 

3 cups of your choice of fruit! I used grapes 

Date balls (optional) recipe can be found in my blog choose your favorite (I eat 9) 

Delicious Bean dip! Kid friendly

As I was thinking of recipes I could do with a food processor & a microwave for my 1st grade class, I stumbled on the idea of a homemade quick bean dip. The result was delicious, and my students literally licked their plates clean. After they were done, they did not ask for more fritos, they asked for more bean dip on lettuce with tomatoes! This made me so happy, I almost cried! First off during lunch, most of the kids I teach, throw away their Charro/Borracho beans, this dip has all the same ingredients, pulsed to a delicious creamy dip.

Ingredients: 

1 can of pinto or black beans (low sodium/organic)

2 soft roma tomatoes 

1/4 a cup of vegetable broth ( I use 1/2 a bouillon cube in water) 

1/4 a cup of cilantro 

1/8 a cup of diced onion 

1 tablespoon of chili powder

2 tsp of garlic powder 

Directions: 

1. Cut veggies in chunks and drain and rinse beans 

2. Pulse all ingredients in food processor, till smooth! 

3. You can add more vegetable broth to make a creamy or thin bean dip, that is more like nacho cheese, (my kids loved this consistency) 

Serve over tortilla chips, no oil fries, or fritos if your feeling frisky (the low sodium kind of course) 

This kind was made with borracho beans with my kinder cooking class! 

Shredded coconut date chewies

In an effort to make my normal date balls with Halaway dates, I came into a problem, I didn't have enough oats!! The result was this delicious soft chewy date ball! Pack in those carbs! 

30 Halaway  dates (or super wet dates) 

1/3 a cup of macadamia nuts 

1/3 a cup of peanuts 

1/3 a cup of rolled gluten free oats 

1 tsp of cinnamon 

1/4 a tsp of almond extract 

1 cup of shredded coconut (dehydrated for less fat) 

Directions: 

Process in flood processor till blended ( put dry ingredients first to prevent blade from sticking) 

Roll dough mixture into small balls. Roll the balls on shredded coconut till covered. Good for 4 days in fridge! I eat 9 small balls a day for lunch along with fruit and salad 

Sweet Cacao "cappuccino"

No coffee. Just pure fruits & raw ingredients. I love, the taste of coffee this drink captures it and re energizes you without any stumulants. Try it and fall in love! 

1/4 a cup of coconut sugar 

4 frozen bananas 

1/4 a cup of shredded coconut (I use dehydrated,for less fat) 

1 tsp of vanilla bean powder 

Blend and enjoy! 

Chocolate fruit milk!

Ingredients: 

4 frozen bananas 

2 normal bananas 

1/4 a cup of coconut sugar 

2 tablespoons of raw cacao powder 

Water to fill blender 

Blend & enjoy!! Add more coconut sugar for a sweeter milk 

Cacao banana smoothie! No added sugar

Delicious beyond belief!! This smoothie will wake you up in all the right ways👌 perfectly divine, just the right sweetness and oh so creamy! 

Ingredients: 

3 frozen bananas 

15-20 soaked dates (khadrawy 20) 

1.5 tablespoons-2 of organic raw cacao powder 

2 tsp of cinnamon 

Water to fill blender (sub coconut water) 

Blend and enjoy!! 

So divine!! 

Corn Salsa!

Ingredients:
2 cups of raw corn, Cut off the Cobb! (you can use frozen, but the taste will not be as sweet!)
1 lime
1/4 a cup of red onion
1/4 a cup of cilantro
1/8 a tsp of sea salt, or less (optional)
2 tsp of chili powder (or less, personally I love chili powder!)

1/8 tsp of cumin powder 

Directions:
You can just mix the salsa, and let sit in fridge for 30 minutes till the flavors blend or you can pulse a couple times in food processor till chopped! your choice!! I served this salsa over my Spanish Rice  with black beans cooked in a tomatillo salsa (can be store bought), with avocado! so delicious

Raw granola Balls (for energy)

So I just posted a recipe, for date balls almost the same as these. I decided to amp up the recipe, and add flax seeds and Chia seeds. Try this on for lunch, or snacks throughout the day! I ordered the Khadrawy dates from HERE. They were only $53 including shipping for 10lbs of goodness, this MIGHT last me a month, but who knows lately these have been a staple in my recipes.

Ingredients:
30 pitted Khadrawy dates (Medjool =15-20)
2/3 a cup of rolled oats (gluten free)
1/3 a cup of cashews (raw, can be substituted)
1/3 a cup of peanuts (raw, no salt)
1 tablespoon of ground flax seeds
1 tablespoon of white or black chia seeds
2 tsp of ground cinnamon

Directions:
Pulse in food processor till mixture forms dough like ball. Roll small balls 1-2 inches. My mixture made 20 balls, 10 per day!

Raw vegan granola balls!!

Perfectly sweet and delicious!! 

Ingredients: 

1/3 a cup of peanuts (raw no salt) 

1/3 a cup of rolled oats (gluten free) 

15 dates pitted (I used khadarwy) 

1 tsp of ground cinnamon 

Directions: pulse in food processor till mixture forms a ball!! 

Roll into balls and keep cold!! 

*can be made into meal, if you double this recipe!! 

Blueberry Banana Ice-cream!!

Seriously though, if you haven't tried nice-cream you are missing out. This recipe is loaded with antioxidants and tastes delicious. This is a snack size, if you would like this for a meal, triple the amount of ingredients.


Ingredients:
3 frozen bananas
1 cup of blueberries
1/4 a cup of coconut sugar/ agave nectar (Optional, if you want a sweeter treat)

Directions:
Process in food processor till creamy!!

Date/Peanut sauce!!

Not feeling a smoothie?? no problem, get all the calories you need with fruit and this delicious sauce!! Seriously though, this sauce and strawberries, celery, cucumber, carrots, anything you can imagine, would pair well. What makes this sauce awesome??! It is full of healthy carbs and fats. You could make this sauce, your full meal, 1000 calories, if you add more dates. I bring crunchy veggies, this sauce, a salad and fruit to fill me up during lunch. 

Ingredients:
15-20 Khadrawy dates (sweetest!! taste the most like caramel, medjool can be substituted)
1-2 teaspoons of cinnamon
1/2 a cup of peanuts (or your choice of nut)
3-4 tablespoons of water!! (add more if you want a creamier sauce)

Directions:
Process in food processor till smooth!!

Roasted Veggies!! No oil!!

Who doesn't love roasted veggies!! I found a way to cook them without adding oil and its superb!! 

Ingredients: 

Cauliflower 

Broccoli 

Carrots 

Sweet Peppers 

Optional (small yukon potatoes, or similar small potato) 

(you can add other veggies of your choice! this combination is my personal fav) 

Directions: 

1.Pre-heat oven to 425 degrees

2.Line cookie sheet with parchment paper 

3.Cut and clean veggies! (cut carrots about 1/2 an inch and leave broccoli big) 

4.Rinse veggies then immediately season them so the seasonings stick, I use garlic, pepper, chili powder & a tad bit of lemon, I sprinkle it on till I think it is coated enough, if I were to estimate I would say 1 tablespoon of each. Do not season sweet peppers!! these are good all on their own

5. Add all veggies EXCEPT sweet peppers to pan and bake for 20 minutes 

6. Fill a bread pan or similar pan 1/2 full with water. Add to the bottom rack, or the rack below where you will put your veggies! 

7. Add sweet peppers, or similar pepper the last 20 minutes of cooking!! 

Enjoy!!! 

(For the picture I baked all of the veggies including potatoes on the same pan!! Potatoes can be added to the list of veggies) 

Vegan hobopacks!! BBQ style

Ingredients: 

1 organic potato cut into small chunks (smaller than picture for a short cooking time!) 

1 ear of corn cut in half 

1/8-1/4 a cup of onion sliced 

1/4 a cup of red bell peppers & yellow bell peppers 

1/4 a cup of barbeque sauce (annies organic)

1/2 a cup of cauliflower cut into small pieces 

2 tablespoons of braggs liquid aminos/low sodium soy sauce 

Directions: 

Place all ingredients into aluminum foil, and cover well!! 

Bake at 400 degrees for 45 minutes to an hour till potatoes are soft! 

Serve over brown or white rice!! Or eat in bag your choice 👌

Sweet avocado dip!!

Ingredients: 

4 ripe avocados 

1 cup of frozen strawberries 

1 mango 

1/8 a cup or maple syrup (sub 4 soaked dates) 

Directions: 

Process in food blender till smooth!! 

Eat with veggies & fruit yum!! 

IBS?

I was diagnosed with IBS three years ago. Up until 2 months ago, I always had problems eating. My stomach was frequently bloated, I was in pain, going to the bathroom for an hour was usual and I felt super tired after every meal. Since I have been following raw till 4 I haven't had bloat, or felt any symptoms of IBS. I can attribute not eating meat, or eggs, or a lot of beans, but that's not the whole truth. Broccoli used to give me problems, any raw veggie really gave me problems, so I avoided them. I learned to stream veggies and to eat fruits in my salads, to help my body heal. The other day I felt like adding raw broccoli to my salad, and I was expecting major discomfort, but I had none!! I was so suprised that I tried it again, and voila I felt fine!! I added a probiotic into my regimen to help my gut heal and along with eating a clean plant based diet, my body has actually healed itself! If you have IBS I suggest trying the raw till 4 diet, so that your gut can heal. Like me you will fall in love and stick with it!! Fruits are your friends!! Let them heal your body 

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Prep, Prep, Prep!!!

During the week I wake up at 5:45, I have to be at work by 7 am and I leave at 4:30 pm. On Wednesdays and Fridays I have to be at work by 6:30 and I stay till 6 pm. Needless to say my work week is pretty hectic and tiring. I don't have much time to go grocery shopping, or prep food during the week, since I like to relax when I get off work and do yoga or other fun stuff. On Sunday I prep my food for the week, which is easy, and saves me so much time during the week. I can spend my week, doing stuff that I enjoy and relaxing after a hard day teaching. The following is a list of things that I do to prep, for the week and make my life so much easier. Eating healthy is easy when you are prepared!!

1. If you have too many ripe bananas,freeze them!! Cut them in half and place them in a large freezer safe container! Use parchment paper to separate the layers so that you do not have large bananas stuck together. If you do not have a large container, just leave them in the peel, and freeze them! Take them out 10 minutes before you are going to make your smoothie so they can defrost a bit, run them under hot water, and the peel comes off easy!! You can never have enough bananas on hand! 
   
2. Soak your dates, so they blend easy in smoothies!! Finding fresh dates, is hard for me! The ones I do find are over $10 a pound and that is not very practical for eating on a budget. I buy deglet dates, I pit them and soak them in distilled water, so they are easy to blend when I need to use them! If I do not soak them my blender leaves chunks of dates, and the smoothie does not turn out creamy or frothy. I bought a pack of jars, a while ago, and use them for all of my smoothie storage needs. When you are about to make your smoothie, simply empty the entire jar (water included) and add whatever other ingredients you like. 
   
3. Wash your fruit!! I cannot stress this more, when I buy a bag of apples, I take them all out and soak them in cold water for 1 minute to wash them. I do this with all of my fruits & veggies so that when I need them they are ready to go!! Make sure your fridge is clean, so that your fruit and veggies do not get bacteria while they are in the fridge. I use paper towels at the bottom of drawers and switch them out when I need to so they are clean and fresh. 
   
4. Cut any fruit you need for lunch beforehand. I cut cantaloupe and pineapple and leave in BPA free containers for lunch. I also cut mandarins and any other fruit, I have so that they are ready to go for lunch. 
   
   
   
   
5. Prep salads two days ahead of time. Dressing at the bottom of the container, 2 tablespoons is a healthy amount if your dressing has oil. Hard crunchy veggies above the dressing, put enough so that the dressing is covered and does not ruin the lettuce. Now put nuts and any other add-ins. Lastly put in the greens! I love romaine and green lettuce personally. Do not over fill the container so that you can shake it and spread the dressing easily at work!! (seriously hold the lid tight, and shake!! this will spread the veggies and dressing very well) 
   

   
   
6. If the weather is warm then prep a high carb soup! Potatoes, Rice, bouillon cubes, veggies! I have a recipe on this blog you can follow. Quick easy dinner!! 
   
7. Keep organic Juice in stock!! You can add too smoothies or drink for a quick fructose lift!! If you don't have enough time to eat an apple, or peel an orange, just take some fruit juice with you.