Recipe Club!

Recipe club is a monthly event where Healthful Evolutions members bring in any healthy dish and share their recipes with each other.  It is one of our favorite monthly events, and we are always so impressed and inspired by their creations! Check out these recipes from current (and past!) practice members.

Portabello Mushroom W/ Spaghetti Squash

Ingredients

– 6 cloves garlic

-1 onion

-1 spaghetti squash

-3 portabello mushrooms

– 1 cup tomato sauce

-6 Roma tomatoes 

Directions

1) Pre-heat oven to 350 degrees and roast spaghetti squash until the skin starts to darken.

2) Chop up your garlic and onion, add to a separate pan and sauté in vegetable broth

3) Cut up mushrooms into 1″ cubes

4) Turn heat down and cover for 5 minutes.

5) Take the tomato and add in the chopped 6 Roma tomatoes.

Optional: You can also add nutritional yeast to the final product. It adds a nice cheesy flavor to it and it tastes delicious 🙂

Taylors Vegan Mexican Cheese

Ingredients

– 1 1/2 cups raw cashews

– 3 Tbsp Nutritional Yeast

– 1/2 tsp sea salt

– 1/4  tsp garlic powder

– 1/2 tsp cumin

– pinch chili powder

– 1 chipotle in adobo with a little sauce (or sub salsa or your favorite hot sauce)

Instructions:

1) Add raw cashews to a food processor and process into a butter, scraping down sides as needed. Add in spices and chipotle pepper and mix until a spread is formed. 

Chocolate Avocado Pudding

Are you craving something sweet? This is the perfect combination of sweet and healthy! With just 4 ingredients it is super easy to make!

Ingredients:

– 3 ripe bananas

– 2 avocados, peeled and pitted

– 6 tablespoons cacao

– 1 tsp vanilla

Directions:

1) Start by blending bananas and avocados in a high-speed blender

2) Add cacao and vanilla

3) Refrigerate for 2-3 hours

4) Serve!

 Vegan Spaghetti Squash Alfredo

You can also find the original recipe here.

Ingredients

– 1 Spaghetti squash

– 1 tablespoon olive oil (+ more for drizzling)

Cauliflower Alfredo Sauce

– 1/3 chopped onion

– 2 cloves garlic minced

– 4 cups chopped cauliflower (1 head cauliflower)

– 1 1/2 cups unsweetened plain almond milk

-1/2 cup nutritional yeast

– 1 tablespoon lemon juice

– Salt & pepper

– Chopped parsley or basil for garnish

Directions:

1) Preheat oven to 450 degrees.

2) Slice spaghetti squash in half lengthwise. Scrape out seeds and stringy bits. Drizzle olive oil in a baking dish, and place spaghetti squash cut side down on top. Roast at 450 degrees for 25-30 minutes, or until fully cooked and tender. Scoop out spaghetti squash.  You could also sautee in vegetable broth onions and mushrooms and add that to the squash in addition!

3) Cauliflower Alfredo Sauce: Pour olive oil in a hot pan. Add chopped onion and cook on medium-high heat until translucent.

4) Add minced garlic, and cook 30 seconds longer. Add chopped cauliflower and almond milk. Bring to a boil, then reduce to a simmer. Cook until cauliflower is tender.

5) Put cauliflower mixture along with nutritional yeast, lemon juice, salt, and pepper in a food processor and blend until creamy.

6) Mix all together. 

You can also top with vegan cheese.

The recipe at Recipe Club had some modifications! For example, she used less almond milk than required and she added Vegan provolone cheese. She also steamed her cauliflower and then put it all in a blender!

Sweet Potato Black Bean Chili

You can also find the original recipe here.

Ingredients

– 2-4 cloves of garlic, minced

– 1 onion, diced

– 2 sweet potatoes, peeled and chopped

– 2 cups shredded carrots

– 1 red bell pepper, chopped

– 1 green bell pepper, chopped

– 2 (15 ounce) can black beans(one drained)

– 2 (15 ounce) can diced tomatoes

– 1 (15 ounce) can tomato sauce

– 1/2 cup water or vegetable broth

– 1.5 tbsp chili powder

– 2 tsp cumin

– 1/2 tsp cayenne (or to taste)

– 1 tsp garlic powder

– 1 tsp black pepper

Directions

1) Finely chop the garlic and onion and saute in a pan with veggie broth for about 5 minutes

2) Add in carrots, bell peppers, and sweet potato. Stir for about 5- 10 minutes until onions are soft.

3) Reduce heat to medium-low and add in tomato sauce, diced tomatoes, and black beans (drain only one can of black beans)

4) Allow your chili to simmer, partially covered and stirring occasionally over medium-low heat, for about 25 minutes, until flavors have mingled and the sweet potatoes, carrots, and bell peppers are soft.

Makes about 8-10 servings

Sweet Potato Nachos

Note: Amount up to your discresion.

Ingredients:

– Olive oil

– Cayenne

-Chili Powder

-Peppers

– Onions

– Black Beans

– Salsa

– Avocado

– Nutritional Yeast

Directions:

1) Thinly slice sweet potatoes

2) Drizzle with olive oil and add chili powder & cayenne pepper

3) Put them on a cookie sheet

4) Cook for 10-15 minutes

5) Add sautéed onions and peppers

6) Sprinkle black beans on top

7) Sprinkle salsa

Optional- green onions, avocado, or whatever you desire!

Sweet Potato Hash

Ingredients:

– 2 sweet potatoes

– 1/2 cup low-sodium vegetable broth (add more as needed)

– 1 large red onion, chopped

– 1 tsp rosemary

– 1 tsp paprika

– 1 tsp oregano

– 1 tsp thyme

– 2 handfuls of walnuts

– pinch of red pepper flakes (optional)

Directions:

1) Dice sweet potatoes and add to a large saucepan.

2) Add about 1/2 cup vegetable broth to a large saucepan. You want at least 1/4 of the sweet potato to be covered in broth. (The only difference when you’re cooking with vegetable broth instead of oil is that you need to stir the potatoes around a little more.)

3) Add chopped red onion to saucepan.

4) Add rosemary, paprika, oregano, and thyme.

5) Cover and cook until sweet potatoes are soft, about 10-15 minutes, stirring often.

6) Add two handfuls of walnuts and stir.

7) Optionally, add red pepper flakes for some spice!

8) Enjoy!

Vegan Bean Dip

Ingredients:

– Nutritional yeast (to taste)

– Garlic powder (to taste)

– Black Pepper (to taste)

– Cumin (to taste)

– Cayenne Pepper (to taste)

– 2 cans Amy’s organic black beans

– 1 medium sized tomato

– 1 handful of green onions

– 1 handful of cilantro

– 1/2 of one red bell pepper

– 1/2 of one green bell pepper

– 1 medium-sized avocado

Instructions:

1. Heat up two cans of the refried beans and mix in the nutritional yeast, cumin, black pepper, and garlic powder to taste.

2. Place contents in a dish.

3. Top the spread with cumin

4. Chop all toppings and spread them over the tip

5. Top the dip with cayenne pepper.

6. Serve!

Vegan Chickpea Salad

You can also find the original recipe here.

Ingredients:

-1 (15-ounce) can chickpeas, drained and rinsed

– 2 stalks celery, finely chopped

– 3 green onions, thinly sliced

– 1/4 cup finely chopped dill pickle

– 1/4 cup finely chopped red bell peppers

– 3 tablespoons homemade vegan mayonnaise

– 1 clove garlic, minced

– 1 1/2 teaspoons yellow mustard

– 2 teaspoons dill

– 1 1/2 to 3 teaspoons fresh lemon juice, to taste

– 1/4 teaspoon sea salt, to taste

– Ground black pepper to taste

Directions:

1) In a large bowl, mash the chickpeas with a potato masher until flaked texture.

2) Stir in celery, green onions, pickles, bell peppers, mayo and garlic until combined

3) Now, stir in the mustard and dill, and season with lemon juice, salt and pepper

4) Serve with romaine lettuce, cracker, or bread. Or enjoy it all on its own!

Soy-Free Vegan Mayonnaise

You can also find the original recipe here.

Ingredients:

– 3 tablespoons aquafaba (chickpea brine) (liquid found in a can of chickpeas

– 1 tablespoon fresh lemon juice

– 1 teaspoon apple cider vinegar

– 1/2 to 3/4 teaspoon sea salt, to taste

– 1/4 teaspoon dry mustard powder

– 3/4 to 1 cup grapeseed oil or pure/refined olive oil

1. Add the aquafaba, lemon, vinegar, salt, and dry mustard into a tall container. With an immersion blender, blend to combine.

2. While blending, slowly stream in the oil (a tablespoon or two at a time) until it thickens into a white, creamy mayo.

3. Store leftovers in an airtight container in the fridge for up to 2 weeks.

The post Recipe Club 2018! appeared first on Wellness Training Institute.

Quinoa Stuffed Portobello Mushrooms 

Dairy Free, Gluten Free, Oil Free

Our quinoa surprise can be turned into many different recipes! Check out this great stuffed portobello mushroom recipe.

Ingredients:

• Quinoa Surprise
• Portobello Caps
• Lemon

Directions:

– Heat oven to 375 degrees

– Clean gills out of portobello caps

– Add Quinoa Surprise to the portobello caps

– Squeeze lemon on top

– Bake in oven for 15-20 minutes

You can find the recipe for Quinoa Surprise here

Enjoy 🙂

(This recipe is also great for stuffed sweet potatoes or peppers! Bake the sweet potatoes first, then partially slice down the middle and add quinoa mixture and bake for 10 minutes)

The post Quinoa Stuffed Portobello Mushrooms appeared first on Wellness Training Institute.

Quinoa Surprise 

Dairy Free, Gluten Free, Oil Free

For this month’s Cooking Day I wanted to show you all my usual routine. I love making fun new recipes and experimenting in the kitchen but when life gets busy, it is important to have a go to routine!

My Grandma used to make us “keilbasa surprise” which was essentially keilbasa and what ever else she had in the fridge. Nowadays, no keilbasa for me but I love the freedom of cooking with whatever you have in the fridge. Here is the Quinoa Surprise I made in class, but feel free to make it your own! This recipe will give you a big batch to use throughout the week! I also made a soup and few other recipes with the quinoa surprise so that you don’t have to eat the same thing all week.

Ingredients: 

• 3-6 Garlic cloves
• 1 16 oz bag of quinoa
• 3 containers of mushrooms
• 2 Shallots 
• 1 bunch of Kale
• 1 container of spinach
• 2 cans Chickpeas (drained and rinsed)
• Red pepper flakes (to taste)
• Nutritional Yeast (to taste)

Directions: 

1) Chop up your garlic (let it sit for 10 minutes before heating)

2) Start your quinoa (cook about 15 minutes) I cook with a little extra water than what is required. ***be sure to rinse the quinoa before cooking***

3) In a separate pan add your mushrooms, garlic, and shallots and sautee in veggie broth

4) When the quinoa is finished, set aside.

5) Steam your kale and spinach.

6) Add everything together in a large pot

7) Lastly, heat your chickpeas in pan and add Red Pepper Flakes and Nutritional Yeast and then add to quinoa mix. (I only put spices on the chickpeas so that you can spice it up and add to it throughout the week for different recipes)

Check out 3 other ways you can make Quinoa Surprise by clicking the links below: 

– Quinoa Stuffed Portobello Mushrooms

–Creamy Coconut Soup

–Quinoa Romaine Boats

The post Quinoa Surprise appeared first on Wellness Training Institute.