Saturday, July 7, 2018

broc tots


Yasss! A healthy take on an old favorite. Revamped from the lunch room tray, pre-fried, and frozen version to full of greens, flavors, and oven baked!

broc tots
  • 1 large russet potato
  • 1/2 lb. broccoli florets
  • 2 cloves garlic
  • 1 small or 1/2 large onion
  • 1 tsp salt
  • 2 Tbsp extra virgin olive oil
  • 1/4 cup garbanzo bean flour

Peel and cube the potato. Boil until just fork tender and drain. Steam the broccoli florets for just a few minutes, also until fork tender and bright green. In a food processor add the garlic cloves and roughly chopped onion. Process until fully minced then add the cooked potato cubes. Pulse until crumbly with no big chunks. If the potatoes are cooked more they won't crumble but mash in the food processor, but both ways work! Transfer into a bowl. Add the steamed broccoli to the food processor and pulse until crumbly as well, no big chunks but not smooth. Transfer the broccoli to the bowl and add the remaining ingredients; oil, salt, and garbanzo bean flour.



Stir to combine completely. The mixture should be thick enough to handle and shape your tots, if it's not, add more garbanzo flour, a little at a time. Line a baking tray with parchment paper and start shaping your tots! You can do whatever size and shape you want, I like two-bite-sized. Once all are shaped and arranged on the baking tray, pop it in the oven at 400 degrees F for 20 minutes. Flip the tots with tongs or a spatula and bake another 10 minutes. They should be a little golden on each size and hold together enough to grab and dip! Yum!



So good with guacamole or herbed lemon tahini dressing. Happy summer!



Friday, June 29, 2018

fig macs


Fig Newtons have been around since 1891! Can you believe that? Needless to say, they are a classic fruity biscuit that was much in need of a healthy upgrade. No offense Fig Newtons. So here is my version: raw, vegan, completely unprocessed, Fig Macs.

These tasty treats are surprisingly easy to make and assemble, and only have 4 main ingredients!

Fig Macs
  • 8 dates, pitted and soaked
  • 1 cup oats
  • 1 cup walnuts
  • 8 dried figs, soaked
  • sprinkle of flax meal 

Start by pitting the dates and soaking them for a few minutes in warm water. Soak the figs as well while you prepare the rest of the "cookie" coating. Place the oats and walnuts in a food processor and blend into a coarse meal. Drain the dates and add them to the food processor. Blend until a dough is formed.



Transfer the dough into a mixing bowl and divide into two even halves. Line a square or rectangular container or dish with parchment paper. My container is about 8X4 inches. Flatten out half of the cookie mixture into the bottom of the container, making sure to press evenly all the way to the edges.


Drain the figs and blend in the food processor until smooth (ish). Using a rubber spatula, spread the fig filling on top of the bottom layer of cookie. For the top layer, flatten out the cookie dough in your hands as much as possible before placing it on top of the fig layer. It's fine if it breaks into a few pieces because once it is layered you can flatten it and connect the pieces with your fingers. I like to fold over the edges of the parchment paper so I have a less sticky surface to flatten and compress.


Sprinkle with flax meal (optional, just for texture) and place in the freezer for at least one hour. To remove the entire thing from the container just lift the sides of the parchment paper. Place onto a cutting board and unwrap. Slice into even bars, store in the refrigerator, and enjoy!



Sunday, June 10, 2018

easy baked tofu

 
Summer is here! I am finished with school (finally!) and ready to play and surf all summer! I'll have more time on my hands so I'm planning on posting a lot more recipes, stay tuned!

I am always looking for new ways to prepare tofu. It's a great addition to the vegan diet but can be a bit boring. Not when baked into savory nuggets!

easy baked tofu
  • 1 block tofu
  • 1 Tbsp cornstarch
  • 1 Tbsp Bragg's amino acids (or soy sauce)
  • 1 Tbsp nutritional yeast
  • 1 Tbsp coconut oil
  • 1 Tbsp water

Drain the tofu from the package and then place it in a colander with a few paper towels. Cover with another paper towel and weigh it down with a bowl or something with a flat bottom. I usually place something heavy in the bowl to really squeeze the water out. Let it drain for at least 10 minutes.



Whisk together all of the remaining ingredients in a large mixing bowl. After draining the tofu cut it into even cubes and add to the mixing bowl. Gently toss to coat the tofu completely.



Spread evenly on a lined baking tray and cover with any remaining sauce. Bake at 350 degrees F for 25-30 minutes. Allow to cool slightly and enjoy! These little nuggets are perfect on a salad or buddah bowl.



Thursday, May 24, 2018

protein energy bites


Upon many requests, here are two versions of protein energy bites that I have made for Free Snack Friday's at Orangetheory! These are super easy and versatile, I'll give you a few options here but be creative and add whatever you want!

  • 10 oz dates (15-16 pitted dates)
  • 10 oz oats (3 cups)
  • 2 scoops vanilla protein powder (or chocolate)
  • 1/4 cup cacao nibs
  • 1/4 cup almond butter (or peanut butter, or tahini)
  • 1/4 cup maple syrup
  • pinch of salt

Pit the dates by cutting them in half and then soak them for a few minutes in hot water. This will soften them enough to blend easily. While the dates are soaking add the oats and protein powder to a food processor and blend into a coarse meal. Transfer the dry ingredients into a mixing bowl. Drain the dates and add them to the food processor along with the almond butter, maple syrup, and a pinch of salt.



Transfer the wet ingredients into the mixing bowl and add the cacao nibs. Mix everything together with a spatula as much as possible and then completely combine using your hands. If your mixture is really sticky you can put it in the fridge for 15 min to 1 hour before rolling into balls. Section off and roll into balls. Makes 25-30 depending on the size. Roll in desiccated coconut if desired. 



These are the best post workout snacks! Keep them in the fridge and enjoy! 


Saturday, April 21, 2018

vegan potato curry


You may have seen pictures of this dish a while ago on my Instagram feed as meal prep, and now here's the recipe. The first time I made this I just threw it together because we had a huge bag of red potatoes from Costco that needed to be eaten, and it turned out ahhhhmazing! So I recreated it so you can all enjoy it too! Oh, and it works really well as leftovers during the week. 

vegan potato curry
  • 2.5 lbs. small red potatoes (about 10-12)
  • 2 tsp coconut oil
  • 2 small or 1 large onion
  • 3 cloves garlic
  • 1 red bell pepper
  • 1-2 Tbsp red curry paste (depending on spiciness)
  • 1 can coconut milk
  • 1 2/3 cup water
  • 2 tsp smoked paprika
  • 1 tsp alaea sea salt
  • 2 cups frozen peas
  • 2 huge handfuls of greens (spinach, chopped kale, etc)
Chop onions, garlic, and red bell pepper. Heat the coconut oil in a large pot and add onions, garlic, and bell pepper. While these are sauteing, chop the potatoes into bite-sized cubes. When the onions and peppers are soft add the potatoes and the curry paste to the pot. Stir to coat entirely, cook for a few minutes. Add the coconut milk, water, paprika, and salt. Simmer with the lid off for about 30-40 minutes. When the potatoes are soft and beginning to fall apart add the peas and greens. Stir to combine and heat all the way through. Ready to eat! 





print recipe

vegan potato curry
perfect curry for lunch leftovers!
Ingredients
  • 2.5 lbs red potatoes
  • 2 tsp coconut oil
  • 2 small or 1 large onion
  • 3 cloves garlic
  • 1 red bell pepper
  • 1-2 Tbsp red curry paste
  • 1 can coconut milk
  • 1 2/3 cup water
  • 2 tsp smoked paprika
  • 1 tsp salt
  • 2 cups frozen peas
  • 2 handfuls greens
Instructions
Chop onions, garlic, and red bell pepperHeat the coconut oil in a large pot and add onions, garlic, and bell pepperWhile these are sauteing, chop the potatoes into bite-sized cubesWhen the onions and peppers are soft add the potatoes and the curry paste to the potStir to coat entirely, cook for a few minutesAdd the coconut milk, water, paprika, and saltSimmer with the lid off for about 30-40 minutesWhen the potatoes are soft and beginning to fall apart add the peas and greensStir to combine and heat all the way through
Details
Prep time: Cook time: Total time: Yield: 6-8

Wednesday, April 4, 2018

vegan quesadillas


What do you call a quesadilla without cheese? If the literal translation is "little cheesy thing" then how do we call its vegan version? Verdurdilla? I don't think that's a word, but neither is "zoodles" or "chick'n", so making words up is totally legit in the world of vegan food. For now, before I coin verdurdilla, I'll just stick with vegan quesadillas. It's easily translatable to an edible equivalent and won't sound like gibberish in more than one language.

Life without cheese seems impossible to a lot of people. It is the number one reaction I get when I talk to people about eating vegan, "I could never give up cheese!" And I was the exact same way! Trust me, it isn't easy at first. No one is asking you to give up the things you love most, but when you start to eat more plant based, your mindset shifts. Sure, I saw changes in my body, my skin was clearer and my digestion more consistent, but I also started to pay a lot more attention to what my food is made of, where it comes from, and how it makes me feel. So do I still miss my cheese? Not a chance.

The same thing happened to my husband. He was convinced that a sandwich wasn't a sandwich unless it had cheese. Then, slowly but surely, he started cutting out the cheese and is now completely cheese free! His sandwiches are full of any fresh veggies, roasted veggies, roasted potatoes or sweet potatoes, veggie burgers, tofu, tempeh, hummus, pesto, and sometimes some smoked salmon or hard boiled eggs, but no cheese. There's no room for cheese anymore.

My brother and sister-in-law have a similar story. Cheesaholics turned vegan who have now been 100% plant based for almost two years! I know, you want me to get to the recipe, I'm getting there! I just wanted you to know that you are not alone and that if others have overcome their cheese addiction, so can you.

Ok, moving on.

sweet potato quesadillas
  • roasted sweet potato
  • olive oil
  • mushrooms
  • onions
  • spinach
  • 2 tortillas (at least)

Start by roasting a sweet potato in the oven, about 30-40 min at 400 degrees F. Check if it's done by piercing with a fork. Slice onion and mushrooms and saute in olive oil. 


Season veggies with salt and pepper and set aside. I scraped them onto a plate so I could use the same pan to grill my quesadilla. Sprinkle the bottom of the pan with salt and lay down the bottom tortilla. Spread it with mashed sweet potato, some greens (spinach, kale, chard, arugula, etc.), and mushroom and onion mixture. 


Top with another tortilla and turn on the heat! There is obviously no cheese here to melt so pay attention to how crisp the tortilla gets, this is your call when to flip and crisp up the other side. 

Remove from heat and slice up to serve. I didn't even need toppings for this bad boy but fresh salsa or guacamole would compliment it nicely. Enjoy! 






Thursday, January 25, 2018

chocolate mint protein bites


I'm almost there! Day 23 of the Arbonne 30 days to healthy living and beyond program! No alcohol, coffee, dairy, soy, gluten, or refined sugar! I'm also almost done with my 7-day body cleanse, a more intense liver and kidney cleanse focused on elimination and detox. I'm feeling fabulous, sleeping great, and have a clear and focused mind and glowing skin.

I have been having fun creating some protein snack recipes using Arbonne protein powder! I am usually very picky about protein powders because I find that so many have a weird tangy taste or chalky aftertaste that I can't stand! Not Arbonne though, their plant based protein is made with pea, rice, and cranberry proteins to create a complete amino acid profile, and it tastes amazing!

These little morsels stem from a previous creation on the blog, mint chocolate truffles, but are packed with protein. If you don't have fresh mint available you can substitute 1/4 tsp peppermint extract, but by adding those fresh leaves you are getting extra phytonutrients as well!


chocolate mint protein bites
  • 20 dates, pitted and soaked
  • 1 cup fresh mint leaves
  • 1/2 cup almond butter
  • 2 scoops Arbonne chocolate protein powder
  • 1/2 cup coconut flour
Soak the pitted dates in hot water for a few minutes to soften them up. Drain them and transfer to a food processor. Add the mint, almond butter and protein powder. Blend in the food processor until smooth, you'll have to stop a few times to scrape the sides or incorporate chunks.



The end result will be very ooey gooey. Transfer this into a mixing bowl and fold in the coconut flour with a spatula until fully incorporated. It should now be a malleable dough that you can easily shape into a container of your choice. Line the container with parchment paper and press the dough down evenly, you can place another piece of parchment paper on top to smooth out the surface.

Place in the freezer for about 20 minutes. Remove from the container using the sides of the parchment paper and slice into bite sized pieces! Store in the refrigerator for up to 10 days! Yum!



Sunday, January 14, 2018

bok choy + soba noodle salad with basil tahini dressing

 
It's a new year and time to reset, recharge, and reinstate those healthy habits we threw out the window over the holidays! Or at least I did! I am currently cleansing by eliminating allergens and inflammatory ingredients from my diet: alcohol, coffee, gluten, soy, dairy, and refined sugar! Today is day 10 and I'm feeling fansastic! It's a good thing too because I've just started my last semester at school and am busier than ever!

To enhance my cleansing I am following Arbonne's 30 days to healthy living and beyond program! I am stocked up with 100% vegan protein powder, probiotics, fiber supplement, greens powder, energy fizz sticks, and detox tea. These products will help maximize my nutrient intake while assisting my body with elimination and proper absorption.

I'm so excited to have found a botanically sourced brand that I can trust! Arbonne products adhere to strict European guidelines and are free of toxic chemicals, gluten, and all animal biproducts. For all of you reading this that have not heard of Arbonne, I've just started my own business with them and will be hosting my own 30 days to healthy living challenge starting January 29! To check out the brand visit my website at http://AdrienneMcdonald.arbonne.com, and to learn more about the challenge or to partake in the cleanse message me directly!

This recipe is perfect for meal prep or an easy dinner, and it works on the cleanse too! Did you know that buckwheat is gluten free? Be sure to buy 100% buckwheat soba noodles and prepare them and dressing ahead so you can throw it all together!

basil tahini dressing
  • 1 cup tightly packed fresh thai basil leaves
  • 1 clove garlic
  • 1 tsp sesame oil
  • 1 tsp honey
  • 2 tsp Bragg's amino acids
  • 1 Tbsp apple cider vinegar
  • 1/2 cup water

Add all ingredients to a high powered blender or nutribullet and blend until smooth. Refrigerate until ready to use.




bok choy + soba noodle salad
  • 2 bundles 100% buckwheat soba noodles
  • 2-3 cups chopped fresh bok choy
  • 2 green onions, chopped
  • toasted sesame seeds or other nuts for garnish

Cook the soba noodles according to the package. Be sure to drain and rinse them thoroughly with cold water before chilling them in the fridge. 
 

To prepare the salad portion out the noodles first, cover with a decent amount of bok choy, dressing, then green onions and garnish, I used chopped cashews for this bowl!