Vegan Chocolate Truffles

We’re coming up on Valentine’s Day and nothing epitomizes the loved/hated Hallmark holiday better than chocolate! These truffles are incredibly easy to whip up, and the best news? They’re small enough to feel like a total indulgence queen/king without making you enter a sugar-coated comatose.

Ingredients: (makes around 20 truffles)

8 oz. dark, semi-sweet or bittersweet chocolate (There are vegan options like Taza chocolate or Trader Joe’s 72% cacao dark chocolate)

7 Tbsp or full fat coconut milk, well shaken

Optional: Madagascar vanilla bean, carob/cacao powder, crushed pistachios/almonds/walnuts, cinnamon, cayenne

Instructions:

1. Mash your chocolate into little bits to help them melt quicker. Place them in a bowl.
2. Put coconut milk in a small pot and simmer (do not boil). Use a spatula to stir occasionally for the few minutes it takes.
3. This step is optional, but for elevated flavor, take half of a madagascar vanilla bean and split/scrape the insides and place into the coconut milk while it is heating.
4. Pour the heated coconut milk onto of the chocolate and stir until fully combined. Let cool and then place the melted ganache mixture into the fridge for a few hours until fully hardened.
5. Remove the hardened mixture from the fridge and use a teaspoon to scoop even-sized servings into your palm. Here’s where you move quickly, or else you’ll end up with a mess on your hands! Roll into little balls and place on a baking sheet.
6. Once all of your chocolate balls are formed, here comes the fun part! Roll your chocolate truffle in whatever toppings you’d prefer. I usually opt to make a batch coated in simple cacao powder for a those who prefer neutral flavors, then supplement with a few that have nuts and others with cayenne.

Nutritional Info:

Serving size: 1 truffle (lol…as if)

Calories: 89 / Fat: 5 g / Carbohydrates: 9.7g / Sugar: 8g / Fiber: .5g / Protein: 1.5g

 

Cantaloupe Carrot

Today, I welcome the feel of summer with this incredibly sunny smoothie!

Recipe for today’s includes:

.25 cup unsweetened almond milk
1 cup of organic carrot juice (cheap at Trader Joe’s)
.5 of a cantaloupe, chopped
1 scoop of protein powder for energy (I used Shaklee vanilla powder)
5 ice cubes

Benefits:

• Almond Milk: naturally rich in several vitamins and minerals, especially vitamin E.
• Carrots: rich in vitamin A, it is good for improving eyesight and preventing conditions like night blindness from developing as we age.
• Cantaloupe: high water and electrolyte content helps ward off dehydration and combat the heat.
• Protein Powder: for vegans/vegetarians, or if you’re simply active, will benefit from an added scoop of protein to help build lean muscle mass.

Calories: 272 Carbs: 51g Fat: 4g Protein: 12g Sodium: 454g Sugar: 43g

Wheat Berry Parfait

Sometimes you need to just chew, that smoothie just won’t satisfy the urge. Let me use this opportunity to introduce you to something that might sound rather unfamiliar: wheat berries.

What in hell’s kitchen is a wheat berry, you ask? It’s actually not a stranger at all. Wheat berries are the whole grain form of wheat – the complete grain before it has undergone any processing. If you’ve had whole grain flour before, you’ve had the milled version of wheat berries. So there you go. Something completely unfamiliar to you is now a common staple to your diet! (I might have lost members of the gluten-free tribe here, but stay tuned in to hear just how amazing these bits of grain are for your body.)

What’s it taste like, you wonder? The texture is pretty  chewy, has the feel of a denser rice and can be adapted into savory or sweet dishes. For the sake of this post, we’re making a sweet breakfast parfait.

Ingredients:

• 1/2 cup cooked wheat berries (here’s how to cook them – hint: they take a bit of time, like rice)
• 6 oz. yogurt (vegan, greek, whichever you prefer)
• 1 tsp cinnamon
• 1 tsp raw honey
• 1/2 medium apple, diced
• optional: 1 tsp ground flaxseed

Method:

• Easy – once you get the wheat berries cooked, you can mix and serve with the other ingredients!

Nutritional Info:

Calories: 358 Carbs: 63 Fat: 4 Protein: 23 Sodium: 3 Sugar: 33

 

 

 

Banana Chia Mango

Recipe for today’s super simple smoothie:

1 cup almond milk
.5 ripe, frozen banana (take out of peel the night before, cut in half, freeze)
1 tbsp chia seeds
2 cup baby spinach
1 mango (obsessed with Ataulfo mangos)

Benefits:

Almond Milk :a tasty dairy-free, soy-free, lactose-free alternative
Banana: freezes well and makes the smoothie creamy and thick
Chia Seeds: help to increase fullness, slow absorption of your food and help you eat fewer calories throughout the day
Spinach: is an excellent source of vitamin K, vitamin A, vitamin C and folic acid
Mango: research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers
Nutritional information:

Calories: 269 Carbs: 49g Fat: 7g Protein: 5g Sodium: 223g Sugar: 28g

Banana Kale Spirulina

Coming home from boxing, and a stressful day, I needed a smoothie to really give me that extra boost inside and out. This seriously GREEN smoothie will help make sure you conquer the world today (or at least your todo list).

Recipe for today’s power shake:

• .5 cup almond milk
• .5 cup of water
• 1 ripe banana
• 1 tbsp chia seeds
• 1 cup kale
• 1 cup baby spinach
• 1 tsp spirulina
• 1 tsp hemp/soy protein powder

Benefits:

• Almond Milk: cholesterol free and full of monounsaturated fats
• Banana: high levels of potassium and vitamin B6
• Chia Seeds: loaded with Omega-3 Fatty Acids (has more than salmon gram for gram!)
• Kale: low in calories, high in everything else – one of the most nutrient dense foods on the planet
• Spinach: rich in vitamin K, which is key for bone health
• Spirulina: superfood alert! This powerful algae is composed of 62% complete protein which means you’re getting all the essential amino acids that help the body power through the day
• Protein Powder: did a smidgen extra protein ever hurt anybody?

Nutritional information:

Calories: 250 Carbs: 39 Fat: 7 Protein: 12 Sodium: 221 Sugar: 17

Banana Date

Recipe for today’s power shake:

• 1 cup almond milk
• 1 cup of water
• 6 dates
• 1 frozen banana
• 1 tbsp chia seeds (pre-soak in water)
• 1 tsp cinnamon
• 1 tbsp coconut sugar

Benefits:

• Almond Milk: low in fat, but high in energy, proteins, lipids and fiber.
• Dates: contain selenium, manganese, copper and magnesium, all of which are integral to healthy bone development and strength.
• Banana: act as a prebiotic, stimulating the growth of friendly bacteria in the gut.
• Chia Seeds: almost all of the carbohydrates in chia seeds are fiber, and we all know why that’s important!
• Cinnamon: antioxidants in cinnamon have anti-inflammatory effects, which may help lower the risk of disease.
• Coconut Sugar: a healthier and more sustainable sugar option that is definitely worth trying.

Nutritional information:

Calories: 420 Carbs: 93 Fat: 7 Protein: 5 Sodium: 188 Sugar: 40

The Basic Betch Pumpkin Pie Smoothie

This…in a glass. For breakfast. On a Tuesday. And healthy. What?

Today’s trendy smoothie ingredients:

• 2 cup almond milk
• 2 cups baby spinach
• Half a can of canned pumpkin puree
• 1 banana
• 1 tsp pumpkin spice
• 1 tbsp vanilla extract

Benefits:

• Almond Milk: offers 30 percent of the recommended daily amount, as well as 25 percent of the recommended amount of vitamin D.
• Baby spinach: because of its high potassium content, spinach is recommended to those with high blood pressure to negate the effects of sodium in the body.
• Pumpkin: same free-radical-neutralizing powers of carotenoids in pumpkins that may keep cancer cells at bay can also help support wrinkle-free skin.
• Banana: the only raw fruit that can be consumed without distress – for example, that means relief to stomach ulcers by coating the lining of the stomach against corrosive acids.

Nutritional information:

Calories: 331 Carbs: 58 Fat: 6 Protein: 8 Sodium: 412 Sugar: 30

Almond Blueberry Peach

Today’s smoothie ingredients (2 servings):

• 2 cup almond milk
• 2 cups baby spinach
• 1 cup blueberries
• 2 peaches
• 1 tablespoon almond butter

Benefits:

• Almond Milk: no cholesterol or saturated fat here, which means a healthy heart!
• Baby spinach: two cups of raw spinach contains less than 20 calories and also no fat or cholesterol.
• Blueberries: one serving contains 25 percent of your daily value of vitamin C.
• Peaches: known as the “fruit of calmness” in Hungary, this fruit is a healthy stress-reliever that helps reduce anxiety.

Nutritional information:

Calories:194 Carbs: 30 Fat: 8 Protein: 5 Sodium: 213 Sugar: 22 

Summer Thai Pineapple Fried Rice

Summer has heated up, and so has our palettes! Get ready for some spicy sweetness with this knockout Thai-inspired recipe!

Ingredients

• 2 tablespoons coconut oil (divided)
• 2 eggs (vegan substitute: 1/2 cup scrambled tofu)
• 1½ cups chopped fresh pineapple
• 1 large red bell pepper, diced
• ½ bunch green onions
• 2 cloves garlic, pressed or minced
• ½ cup chopped raw, unsalted cashews
• 2 cups cooked brown rice
• 1 tablespoon reduced-sodium tamari/soy sauce
• 1 to 2 teaspoons sriracha
• 1/2 lime
• Season with salt, to taste
• Handful fresh cilantro leaves, chopped, for garnishing

Instructions

1. Place a large skillet or non-stick frying pan over medium-high heat and add 1 teaspoon oil once it’s heated up. Pour in the eggs or tofu and cook, stirring occasionally, until the eggs (tofu) are scrambled. Then transfer to the empty bowl.
2. Add one more tablespoon of oil to the newly emptied pan and add in the pineapple and red pepper. Cook and stir occasionally until the liquid has evaporated and the pineapple appears to have caramelized edges, about 5 minutes.
3. Add in the green onion and garlic. Cook, while stirring constantly, about 30 seconds. Transfer all of these contents into the egg (tofu) bowl.
4. Add in the remaining two teaspoons of oil to the pan. Pour in your cashews and cook for about 30 seconds. Then add the pre-cooked rice to the pan and stir to combine.
5. After 3 minutes, the rice should be heated. Pour all of the other ingredients that are sitting in the bowl beside you back into the pan and mix well.
6. Add 1 tablespoon tamari (or soy sauce) and sriracha, to taste. Squeeze the juice of ½ of a lime over the dish and stir to combine. Season to taste with salt.
7. Transfer to individual serving bowls and garnish with a sprinkling of torn cilantro leaves. If you want to get fancy, serve in a pineapple after scooping out the juicy insides. Enjoy!

Cherry Nice Cream!

Sometimes, you just want breakfast for dessert. Nothing more refreshing for a late summer morning!

Now many make “nice cream” out of bananas, which is a fantastic way way to make a guilt-free, potassium rich dessert. But honestly, I’m not the biggest banana fan when it comes to blended treats. Instead, I blend my frozen beverages with filtered water or almond milk. Cherry season comes and goes in a blink on an eye, so check out my super simple take on cherry ice cream below!

Ingredients

• 2 cups frozen, pitted cherries
• 1.5 cups water
• half a tray of ice cubes
• liquid stevia, to taste

Instructions

• Blend all ingredients in a high powered blender (I use a Vitamix). I like to start out with only a few ice cubes with it on medium and pick up speed to high. Once fully blended, add in a few more ice cubes at a time, monitoring consistency. You don’t want it to be too liquidy, but also not too icy doesn’t take on the form of a slushy.