Mom’s Vegan Blueberry Cornbread

Nothing says welcome home like the comfort of piping hot moist sweet American blueberry corn bread

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Go ahead, live a little :)  :

  • 1 C all purpose flour
  • 1 C corn flour
  • 1 Tbl baking powder
  • 1/2 tsp salt
  • 1/2 C sugar
  • 1/2 C oil
  • 3/4 C non-dairy milk
  • 2 Tbls apple sauce
  • 1 tsp vanilla
  • 1 C blueberries
  • 1/4 tsp fine grated lemon zest
  1. Preheat oven to 400 degrees F and spray 8 inch square pan
  2. Combine dry ingredients (except blueberries) and wet ingredients in separate bowls and whisk separately.  Fold into dry and halfway through mixing, add in blueberries and distribute well.
  3. Pour in 8 inch pan and sprinkle a little sugar on top.
  4. Bake for 18 minutes or until desired texture. :) Enjoy in good health!  And try not to eat it all in one sitting ;)

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Baked Sweet Apple Spicy Eggplant (Vegan, Fat-Free, Gluten-Free)

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This is my attempt at improving the Cauliwings- it is a little less harsh when it comes to firey-ness, a little more sweetness to the fire, reminiscent of an Indian chicken dish I used to love, …and oh lord is cooked eggplant the most delicious thing!!

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ngredients:

  • 1 large eggplant

Batter:

  • 1 cup water
  • 3/4 cup + 2 Tbsp ground rolled oat flour (or whatever gluten free flour you like)
  • 3/4-1 tsp salt or to taste
  • 1 tsp each of garlic powder, onion powder
  • 1/2 tsp each of smoked paprika, chili powder/cayenne
  • a very generous dash of black pepper

Apple Sriracha Glaze: (Next time I will use my own blend of spices instead of the processed sriracha and tabasco jargin- I recommend you do too!)

  • 1/2 cup applesauce
  • 1/2 cup raisins
  • 1/2 of a large apple, chopped well
  • 3 Tbs Sriracha sauce or to taste  :)
  • 1 tsp or more hot sauce or to taste (I used tabasco sauce)
  • 3/4 cup Orange juice or apple juice (more juice if you like a thinner glaze)
  • a generous pinch of garlic powder
  • 1/4 tsp ginger powder

Steps:

  1. Preheat the oven to 450 degrees F.
  2. Chop the eggplant into small 1-1.5 inch pieces.
  3. Mix everything under batter in a bowl until smooth and thick enough batter that can coat the pieces well.
  4. Mix the eggplant in the batter so each piece is covered and place on parchment lined baking sheet.  Any extra, pour on top! Bake for 15 minutes. 

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Glaze:

  1. In a pan, mix all the ingredients under glaze and heat on medium. Taste and adjust spice, sweet and tang if needed(add oj / jam or lemon juice for extra sweet or tang). You can also use fresh or frozen ripe mango or orange puree + maple/sugar.
  2. Once the glaze is hot, add the baked eggplant to it. Toss well to coat carefully and let the glaze come to a boil and thicken. 2-3 minutes. You can use a large pan that can fit all the pieces or do 2 batches.
  3. Serve hot as is, with rice/grains or with any creamy cool dips like ranch. Alternatively, bring the sauce ingredients to a boil and pour over the baked eggplant, toss to coat and serve.

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Fat-Free Firey Cauliwings and Creamy Raw Ranch Dressing

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This special treat for my family was BOMB. I feel totally confident having my picky manly meat eaters try, and love, these.  They will DEFINITELY put hair on your chest ;).  Vegan. Epic. Satisfying.  They are spicy, but a sweet tang too.  Like orange chicken at the chinese place!  And this raw vegan ranch- creamy and cooling.  I so recommend having this over rice.  If I had tortillas it would have been bomb to make a rice cauliwing ranch burrito!  Next time :).

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Firey Cauliwings

Adapted from the amazing Vegan Richa

Ingredients:

  • 1 head of cauliflower (mine was small-medium-ish size)

Batter:

  • 1 cup water
  • 3/4 cup + 2 Tbsp flour (try oat or brown rice flour for gluten free, I used half whole wheat + half white) 
  • 3/4-1 tsp salt or to taste
  • 1 tsp each of garlic powder, onion powder
  • 1/2 tsp each of smoked paprika, chili powder/cayenne
  • a very generous dash of black pepper
  • 2 tsp oil (optional)


Sweet Sriracha Glaze:

  • 1 cup mango jam (I used apricot) or preserves (or use orange marmalade or grape jelly for variations)
  • 1/4 cup Sriracha sauce or to taste :)
  • 1 Tbsp or more hot sauce or to taste (I used tabasco sauce)
  • 1/4 cup Orange juice or apple juice (more juice if you like a thinner glaze)
  • a generous pinch of garlic powder
  • 1/4 tsp ginger powder


Steps:

  1. Preheat the oven to 450 degrees F.
  2. Chop the cauliflower into 1.5-2 inch pieces.
  3. Mix everything under batter in a bowl until smooth and thick enough batter that can coat the cauliflower pieces well.(add more flour if needed). 
  4. Dip the cauliflower in the batter so each floret it covered and place on parchment lined baking sheet.  Any extra, pour on top! Bake for 20 minutes. 

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Glaze:

  1. In a pan, mix all the ingredients under glaze and heat on medium. Taste and adjust spice, sweet and tang if needed(add oj / jam or lemon juice for extra sweet or tang). You can also use fresh or frozen ripe mango or orange puree + maple/sugar instead of preserves.
  2. Once the glaze is hot, add the baked cauliflower to it. Toss well to coat carefully and let the glaze come to a boil and thicken. 2-3 minutes. You can use a large pan that can fit all the florets or do 2 batches. do not toss/move the florets too much.
  3. Serve hot as is, with rice/grains or with any creamy cool dips like ranch. Alternatively, bring the sauce ingredients to a boil and pour over the baked cauliflower, toss to coat and serve.

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Variations: Use grape jelly or Orange preserves. Add a 1/4 cup ketchup to the glaze.
Use Barbecue sauce or sweet and sour sauce.
To make buffalo wings, mix in enough hot sauce with melted vegan butter or oil (2:1 ratio) and toss the baked cauliflower in it, bake for a few minutes and serve.

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Raw Vegan Ranch

Too easy- all you need is a blender, and blend blend blend!

  • 1 1/4 cup whole raw cashews
  • 3/4 cup water
  • 3 tablespoons lemon juice
  • a little less than 1/4 cup apple cider vinegar
  • 1/3 cup olive oil
  • 3 tablespoons liquid sweetener of choice (I used maple syrup)
  • 2 cloves garlic
  • 3 tsp onion powder
  • 1 tsp dried dill
  • less than 1 tsp salt

Let it chill in the fridge for a few hours for it to turn super thick and creamy like legit ranch!  I didn’t wait for it to chill in the pics above, it was still runny, but this stuff gets thick and delish!!  Enjoy over your salad, with celery and carrots, or drizzled over your cauliwings! Yumyum!  Gotta love health food ;)

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Lettuce Have Healthcare Tacos!

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Arriving home from Purdue, my father left me a wonderful surprise gift!  A DVD of a Naturopathic Medicine course by Dr. Mimi Guarneri!  I am so inspired and excited watching it!

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It’s funny how much I already know- like I think it is kind of silly how it is such a breakthrough that they are prescribing yoga and the elimination diet to people to heal!  Haha!  I’ve been interning with Christine Lucas who has been doing that for years!  Finally people are catching on- I can’t waaaaiiiiit to get my ND!!

 

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From what I have seen of the DVD so far, they emphasize how health care these days is actually not health care at all- it is sick care!  The system is fantastic at diagnosing and treating issues quickly!  Applause to the sick care system!  But for chronic disease, lifelong issues and truly making people healthy, finding what the cause is and truly 100% curing the issue… not so much… The doctor in the DVD painted a picture:

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If you planted a tree and your tree’s leaves started to wilt and turn brown and dry out, what would you do?  You would give it more water and give it plenty of sunlight, right?  Well if your tree were given to an MD in America, the problem leaves/ branches would be chopped off- not truly healing your tree, just a quick fix.

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:D So inspired to continue shining my light!  Go vegetarian diets, fun exercise, relaxation, sleep, sunshine, and love <3 !  Happiness is in your power to change perception!  Take care of your beautiful body!  And enjoy these simple recipes!

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Mango Tomato Corn Tacos:

Serves 1-2, takes 5 minutes prep time

  • 2 organic Haitian mangos, diced
  • about 1 cup of thinly sliced zuccini
  • 1/2 cup grated carrot
  • 2 cups of organic corn
  • 1 cup of peas
  • 2-3 tomatoes, diced
  • 3 heads of romaine lettuce

Measurements are up to you, and you can use any yummy veggies and fruits you like! Maybe chop them different than I did? Whatever!  Just mix em all together and fill your romaine leaves and choww dowwn!

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It’s funny how I loveeee salad so much- people think you need to be super disciplined to enjoy your greens.  Not this girl!  That crispy soft romaine! MMMM!!! Too delish!  Plain as it is- crave worthy fo shoo!

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I also made Black Bean and Corn Burgers for my family for mother’s day.  They are one of my mom’s favorite vegan recipes, and they were pretty good as an addition to my mango corn tomato tacos!  Give it a go!

They are high carb and almost fat free!  Perf for raw till 4-ers!

  • 1 small yellow onion, chopped
  • 1 clove garlic, minced
  • 1 T olive oil (optional- could just use a little water to cook the onions)
  • 3 cups (or 2 cans) cooked black beans, divided
  • 1 1/2 tsp cumin powder
  • 1/2 tsp smoked paprika
  • 1 tsp chili powder
  • 1 tsp salt (I didn’t use any salt)
  • black pepper or red pepper flakes, to taste
  • 2/3 cups quick oats, plus extra as needed
  • 3/4 cups fresh (or frozen and thawed) organic NOT GMO PLEASE corn
  1. Sauté onion and garlic in the olive oil for eight to ten minutes, or until golden, soft, and fragrant.
  2. Add 2 cups of the beans, the cumin, the paprika, the chili powder, the sea salt, and pepper to taste. Stir in the sauté pan till all is warm.
  3. Preheat your oven to 350° F.
  4. Add the oats to the bowl of a food processor and pulse them a few times. Add the onion, garlic, and bean mixture. Process everything together, until it’s well combined but still has texture.
  5. Transfer mixture to a mixing bowl. Add the last cup of black beans and the corn and mix well with your hands. Check for seasoning and season to taste. If the mixture is too mushy to form into patties, add a little more oats or bread crumbs.
  6. Using a 1/3 measuring cup, shape mixture into patties.  I think it made 8? Transfer burgers to a baking sheet and bake for 30 to 35 minutes (or until golden), flipping once through.  No cooking spray or parchment paper needed!  These guys don’t stick!
  7. Enjoy with a deep breath and a smile :) <3 xoxo Dream big, carb up!!

Protein, Protein, Protein

Are you eating enough protein?? Better question: Are you eating too much protein?! Nowadays people will buy into anything to get the results they are looking for. As a dietetics student, I have taken the classes and done the credible research, all that creatine, whey, and meat your piling on is doing you more harm than good.

Protein in Plants

According to our campus dietitian, Michelle Singleton, we only need 0.8 grams of protein per kilogram of body weight. Protein isn’t listed as a percent value on the nutrition label, because the recommended intake varies so much since it is dependent on an individual’s body weight. To get your weight in kilograms, divide your weight in pounds by 2.2. For example, if you weigh 130lbs: 130 / 2.2 = 59kg. 0.8 x 59 = 47.2 grams of protein per day. You would be amazed at how easy this is to meet.

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Various online nutrient content websites show that we can get:
6.5 grams of protein from only 2 tablespoons of hemp seeds
6.9 grams of protein from only 1 cup of sprouted lentils
5.7 grams of protein from only 2 cups of kale
5.3 grams of protein from only 3 tablespoons of sunflower seeds
7.9 grams of protein from only 1 cup of green peas
6 grams of protein from only 2 tablespoons of chia seeds
9.1 grams of protein from only 3 ounces of goji berries
3.9 grams of protein from only 3 medium sized bananas
3.7 grams of protein from only 3 oranges

That’s already 7 grams over the amount of protein this person would need of energizing, high fiber, hydrating, and high vibrational protein! And did you know one large egg has 6.3 grams of protein?! Compare that to the list! Also, according to Dr. Sedlock, my exercise physiology professor, there are 28 grams in 1 ounce. So, taking our example from before, if you weigh 130 pounds, you need 47.2 grams of protein per day. If there are 28 grams in an ounce, then we could divide 47.2 / 28 to figure out how many ounces of protein that is. Turns out it is only 1.7 ounces. The serving size of a piece of meat is 3-4 ounces, which is about the size of a deck of cards! With this in mind- supplementing on protein with whey or eating three chickens for dinner is extremely unnecessary.

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According to my Advanced Human Macronutrient Metabolism professor, Kim Buhman, there is no storage place for protein in the body. The carbon skeleton gets turned into glucose (possibly stored as fat), fatty acids, ketone bodies, or cholesterol, and the nitrogen (amino acids are made up of carbon, hydrogen, oxygen, and nitrogen), is toxic to the body and has to get excreted through urea either in urine (mostly), feces, or other places like hair, nails, and sweat (which gives you rancid body odor and strong smelling piss). So, it is really easy to measure if a person is getting enough or too much protein in their diet by measuring the amount of nitrogen that they excrete. A graduate student did a nitrogen balance study here at Purdue by comparing the excretions of a population with controlled protein intakes at various amounts. The student’s findings were that only 0.6 grams of protein per kilogram of body weight per day were necessary. Buhman’s lecture also taught me that the Estimated Average Requirement (EAR) for protein is only 0.63 grams of protein per kilogram of body weight per day. The EAR is an average; it is what is thought to be sufficient for 50% of the population; whereas the Recommended Dietary Allowance (RDA) is 0.83 grams of protein per kilogram of body weight per day. The RDA is meant to be sufficient for 97% of the population. It is clear that in order to be sure most people are getting enough protein, they bump up the requirements from the EAR to the RDA to ensure if people meet the RDA, they are definitely consuming enough protein! That said- any more than the RDA is overkill!

Metabolizing all of these amino acids is complex business. Don’t make your body work harder than it has to- you’re already such a hard worker as it is! High protein diets can cause a whole slew of issues, the minor ones feeling and fatigued and, grumpy with horrible body odor, to acidosis issues (cancer grows in an acidic body). Don’t get me wrong, if you are a burn victum, or a division 1 athlete, by all means your cells are breaking down and regenerating quite rapidly, and you might want to take in more protein. But wait, what was protein deficiency called again? Oh ya, kworshiorkor. Don’t hear that one too often. Dream big, and carb up!

Strawberry Cookie Dough Pudding, Inspiration, and High On Life Salad

I’ve learned a LOT about nutrition and fitness, everyday becoming more and more confident in this amazing raw vegan lifestyle.  These past few days I have eaten 100% raw, very low fat, and I have MORE ENERGY THAN I KNOW WHAT TO DO WITH!!

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As if springing out of bed before your alarm goes off, or running a mile just because theres a jumping bean inside you that needs to be released weren’t enough.. the clear glowing eyes, silky smooth skin, and superhero S shaped shits are definitely worth learning more about this lifestyle.  I recommend high carb FO SHO!! BUT: I would like to point out that I work out a pretty decent amount, and we can’t all survive 40 days on eating nothing but bananas and dates like Freelee.  Going from scrawny to strong takes a little increase in protein intake- maintenance of muscle mass does not require any increase in protein.  I have been craving the dark leafy greens and goji berries, especially after my workout-pro, stud friend Davis got me to up the weight on the squat rack!  This bowl of beauty hit the spoooooot!  The holistic health counselor that I seasonally assist, Christine Lucas, explained at one of her classes that sprouts are the most nutrient dense foods on land- SO many available amino acids!  In high school, I used to sprout oat groats, and various other grains instead of cooked oatmeal.  These sprouted little wheat berries are so divine blended with fruit like this!

Here’s what you’re going to need:

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  • over a cup of sprouted soft wheat berries
  • about 7 whole strawberries (with greens on! yaay extra greens! :D )
  • less than a teaspoon of chia seeds ( with the mass amount of fruit in my smoothies I ran into a little candida issues putting tablespoons of hemp and chia in there as well- be wary mixing fats with fruit and high sugar foods- it keeps the insulin from clearing from the blood causing issues! )
  • about 2 tablespoons of goji berries

Blend everything except goji berries until smooth! Swirl in the goji! Super easy! Enjoy!

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I have been experimenting with raw veganism for about over 3 years now, and have had quite a rough time, mostly because of social settings, general stigmas, and contrasting beliefs.  I have been lucky enough to have had a senior in dietetics, Tressa Massaro reawaken the confidence in me.  Tressa knows the facts.  The credible information behind it all to be 100% sure!  When I first met her she told me how amazing it was to discover in lab how much protein there was in kale!  I am so glad she re-inspired me!  FULLY RAW FO LIFE!!  This lifestyle can not only prevent but REVERSE sooo mannyy diseases.  It’s unreal.  BUT IT IS REAL.  BELIEVE IT.

She gave a RAWESOME food demo at the pole fitness place she goes to in Merrillville, IN.  My fantastically spontaneous and adventurous friend Davis went with me to it and we ended up having such a wonderful evening!  Tressa’s family owns a beautiful store, “Produce Depot”.  We got a ton of fresh organic <3 produce and made dinner at her house!  We also had fresh juices and immune shooters (ginger shots) from the depot!  This is what we made:

High On Life Salad:

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  • 4 bunches of dinosaur kale (chiffinade)
  • about 5 carrots (potato peeled)
  • 1 zucchini (potato peeled)
  • 1 yellow bell pepper (sliced thin/ chopped)
  • chunks of pineapple
  • raisins
  • goji berries

Drizzled with all this blended until smooth in a high speed blender:

  • 3 oranges
  • about 10 pitted dates
  • juice of one lemon
  • a couple of handfulls of fresh mint leaves (to taste)
  • about 2 tablespoons of chopped ginger (to taste)
  • 1 champagne mango
  • 2 tomatoes

Even Tressa’s family and Davis enjoyed this!  SO MUCH LIFE FORCE ENERGY! We were high on life after all this amazing food.  I even got a text from Davis that night after he dropped me off at home, “I feel awesome right now”.  There is no question about it- eating healthy makes a huge difference!  Let’s see you give it a go! xoxo !!! <3 <3 <3

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