We used an herb called Chaga Mushrooms. Chaga mushroom is a type of fungus that grows mainly on the bark of birch trees in cold climates. They are considered to be a nutrient-dense superfood, slows down the aging process, helps lower cholesterol, helps prevent and fight cancer, lowers blood pressure, supports the immune system, fights inflammation, and lowers blood sugar. This ingredient is optional in our recipe however it’s health benefits prove to be worth a try!

You can find Chaga mushrooms at this website here.

Ingredients:

• 5 cups Kale (de-stemmed)
• 1 white onion (chopped)
• 2 cups mushrooms (use your favorite kind!)
• 1 yellow bell pepper (chopped)
• ¼ of an inch of ginger (minced)
• 1 tbs curry
• 1 tbs garlic powder
• 1 tbs oregano
• 1 tbs rosemary
• 1 tbs thyme
• 1 tbs garam masala
• 1 13 oz jar of chickpeas (we used Jovial Organic)
• 1 13.5oz can organic coconut milk (we used the brand Fair Trade)
• Splash of veggie broth (to cook your veggies in)
• 2 pinches blended chaga mushroom (optional)

Directions:

1. Start sautéing mushrooms in a pan on medium-low heat for about 4-5 minutes
2. Add onions to the pan and start sautéing until it’s caramelized (almost burnt, but not quite!) We cooked ours for about 6 minutes. You might need to add more vegetable broth.
3. Add your coconut milk and cook for 2 minutes
4. Mix peppers, ginger, Chaga, curry, and garlic. Cook for about another minute and then add the chickpeas
5. Turn the heat up to high and then add the rest of your spices and kale.
6. Cook for about 1 minute. When you see the kale turning a really pretty green then you know it’s done!
7. Wa-la. Enjoy 🙂 This dish is best served right away however you can still keep it in the fridge to eat later.

The post Mushroom Kale Masala appeared first on Wellness Training Institute.

Nicole made this super easy Mexican Quinoa Bowl that is PERFECT for a family Mexican night! One thing Nicole keeps in mind as inspiration for our Cooking Days is thinking about the foods that are common to eat on the go, like Chipotle or Qdoba, and finds a way to make it healthy! Enjoy 🙂

Everything for our cooking day Nicole bought from the Royal Oak Farmers Market. She got organic mushrooms (shitake & cremini), raspberries, steel-cut oats, organic lettuce, sweet leaf kale, cabbage, garlic, green beans, and beautiful flowers! (not all used in this recipe) Check out the recipe below.

Ingredients:

• Lentil Taco “Meat” (click the link for ingredients, or see below to Express Recipes)
• Grapefruit guacamole (click the link for ingredients, or read below to Express Recipes)
• 2 cups cooked quinoa
• 1 red onion chopped
• Splash of veggie broth (to cook your veggies in)
• 1 cup green beans cut in half
• 3 cups kale (or 1 bunch)
• 2 diced peppers (we used red and yellow) 

Directions:

1. Start making your Lentil Taco “Meat”.
2. While the lentils are cooking for your Lentil Taco “Meat”, make your grapefruit guacamole (we substituted the tomatoes for red pepper, this makes it detox friendly!)
3. Next, you’ll start cooking your quinoa in a pan for about 10-15 minutes or until the quinoa has absorbed all of the water.
4. Once the quinoa is done, add your kale! Let that cook just for 1-2 minutes. The base for your Mexican Bowl is now complete. Next move on to cooking the veggies 🙂
5. Add your onion to a pan with some veggie broth and cook for about 13-15 minutes. You want to make sure that you add enough veggie broth so the onions don’t start burning! We want it to caramelize, but not burn.
6. Add green beans to the onions and continue cooking for 3-5 minutes or until the green beans are cooked to the desired texture.
7. Combine quinoa, onions, green beans, lentil meat, grapefruit guacamole to a bowl and top with your peppers!
8. Mix it all together and enjoy 🙂

Express recipes:

Lentil Taco “Meat”

Ingredients:

• 1 cup brown lentils
• 2 cups of water
• 1/2 tsp. of cayenne, garlic, red pepper, chili, onion powder, paprika, oregano, and cumin combined to make your own taco seasoning (often store-bought taco seasonings will have added sugar, preservatives, or artificial flavors).
• 1 cup walnuts

Directions:

1.  In a cooking pot combine water and lentils and bring to a boil. Lower to a simmer, and cook for about 15 minutes.
2. Once lentils are cooked through (you can taste test), drain out water and place into a saucepan. Heat on medium to toast the lentils for about 2-3 minutes, stirring frequently to ensure that they don’t burn.
3. Place walnuts and spices into a food processor or blender, and do a very light pulse to slightly chop the walnuts. Then add in the toasted lentils. You may have to do this in batches. You should have close to an even amount of lentils and walnuts.

Grapefruit Guacamole

Ingredients:

• 2 Avocados
• Juice of 1/4 grapefruit
• 1 jalapeno chopped fine
• 1/2 yellow onion chopped fine
• 1 tomato chopped fine (we used red pepper to make it detox friendly)
• A handful of cilantro & basil chopped fine

Directions:

• Combine all ingredients and mash with a fork 🙂 

The post Mexican Quinoa Bowl appeared first on Wellness Training Institute.

Vegan, Gluten-Free, Dairy Free

With the holidays coming up and the snow starts falling on the ground, it’s a perfect time for warm vegetables. This recipe is so incredibly colorful and easy to make.

Ingredients

• 3 heads of Broccoli
• 2 cans coconut milk
• 1 squash
• 2 carrots
• 2 peppers
• 3 portabella mushrooms
• 2 tablespoons balsamic
• 2 tablespoons Rosemary
• 2 tablespoons Thyme
• 2 tablespoons Oregano
• 2 tablespoons Paprika
• 3 cups spinach

Directions

1.     Cut up broccoli and add to a sauté pan with ½ can of coconut milk

2.     Cut up squash and add to pan

3.     Cut up carrot and add to the pan. We are adding the vegetables that need take the most time to cook. Add the rest of the coconut milk in with the carrots

4.     Cut up peppers and add to the pan

5.     Lastly, add the spinach and spices, then let cook for about 10- 15 minutes or until cooked all the way.

6.     In a separate pan sauté portabella on medium-low heat in some balsamic dressing. It’s very easy to cook with balsamic dressing, you just may have to stir the mushrooms a little bit more.

7.     Top mushrooms with stir-fry.

8. Enjoy 🙂

* You can add more or less coconut milk, the more “soup-like” you want to make it add more. If you want it to be more of a “stir fry” add less.

Optional: Nutritional yeast as a topping 🙂

The post Creamy Vegetable Stir Fry 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.