Ingredients: 

For Salad:

• Seeds from 1 Pomegranate
• 1/2 box spring mix lettuce
• 1/2 box arugula lettuce
• 2 watermelon radish (peeled and cut into discs)
• 1 yellow squash (spiralized)
• 1 sliced avocado 

For Tahini Dressing:

• 2 tablespoons of tahini
• 1 tsp Garlic powder 
• Juice of ½ lemon
• Add hot water until desired consistency 

Directions:

1. Combine ingredients for the salad in a large bowl. Mix it all together!

2. Make the dressing by combining all ingredients in a small bowl. Whisk with a fork, slowly adding hot water until desired consistency.

3. Serve right away with the desired amount of dressing 🙂

The post Pomegranate Arugula Salad appeared first on Wellness Training Institute.

Raw Veggie Power Salad

Raw vegetables are alive, this means that for most vegetables their raw form contains the most nutrients!  Summer is a great time of year to start incorporating more raw foods into your diet.  This salad includes a lot of raw vegetables, and will make 4-5 servings so it will work great as a weekly food prep.

Ingredients:

– 2 cups romaine, chopped

– 1 cup kale, chopped

– 1 green onion, chopped

– 1/2 cup snap peas, chopped

– 1/2 cucumber (spiralized then chopped)

– 1/2 zucchini (spiralized then chopped)

– 1/2 squash or 1 small squash (spiralized then chopped)

– 2-3 tablespoons hemp seeds

– 1 handful raw sunflower seeds

– Freshly ground black pepper

– Option to top with sautéed mushrooms

Directions:

Mix all ingredients and store in a large glass container.  Add dressing as you are eating, feel free to top with anything else you can think of!  This salad will go great with any of our oil-free dressings, click here for blog post of healthy dressings.

The post Raw Veggie Power Salad appeared first on Wellness Training Institute.

Summer Salad

Summer is the perfect time to add lots of raw veggies into your diet!  This summer salad has a variety of veggies, and it will last you 4-5 servings making it a perfect salad to use for a weekly food prep.  As far as finding produce, we always say that local is best, organic is next.  So check out your local farmers market this weekend and see what produce they have!

One of our suggestions for maintaining a healthy diet is to get into the routine of weekly food prep.  That way you always have healthy options, especially when you are busy!  This is a great salad to prepare before your week.  Keep it in the fridge, and add dressing as you are eating. 

Ingredients:

– 1 cup kale, chopped

– 1/2 cup leaf lettuce, chopped

– 1/2 cup romaine lettuce, chopped

– 1 small head broccoli, chopped (you can cut the stalk of the broccoli into very thin slices and it adds an awesome crunch to your salad)

– 1 handful of snap peas, chopped

– 1/2 spiralized squash, zucchini, and cucumber

– Top with 1 cup chickpeas

Directions:

Mix all ingredients and store in a large glass container.  Add dressing as you are eating, feel free to top with anything else you can think of!  This salad will go great with any of our oil-free dressings, click here for blog post of healthy dressings.

The post Summer Salad appeared first on Wellness Training Institute.

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! 

Vegetarian Refried Beans

This is one of our very own recipes, click the link here to get the recipe! 

Banana Pumpkin Pie

Ingredients:

1 9″ Gluten Free pie crust (ready made at Kroger or make your own)

3 ripe bananas

1 teaspoon pumpkin spice (or more to taste)

1/2 cup almond milk

1/2 cup coconut sugar

Instructions:

Bake at 425 for 15 min/reduce heat to 350 for 35-40 mins until done.

Refrigerate 4 hours before serving.

Linguine with Roasted Vegetable Ragu

Ingredients:

For the roasted veggies you’ll need:

-2 medium-large zucchini

-2 medium-large yellow squash

-1 small red bell pepper

-1 small orange bell pepper

-1 tsp Italian seasoning

-1 tsp garlic salt

-1 Tbsp olive oil

For the ragu:

-1 medium sweet onion

-2 Tbsp olive oil

-3 cloves of garlic, minced

-2 cans [14.5 oz] fire roasted tomatoes

-1 can tomato sauce [28 oz]

-1 tsp dry Italian seasoning

-1 tsp red pepper flakes

-1/4 tsp oregano

-2 Tbsp thinly sliced fresh basil

-1 Tbsp fresh Italian parsley [flat leaf]

-Salt and pepper to taste

-Mushrooms finely chopped

To serve:

-1 lb linguine cooked to al dente (Whole Grain Rotini)

Instructions:

1) Preheat the oven to 450, spritz a baking sheet liberally with cooking spray.

2) Cut the zucchini and squash into 1/2 inch quarters. Slice the peppers. Drizzle with 1 tablespoon of olive oil and season with 1 teaspoon of dry Italian seasoning, 1 teaspoon of garlic salt and black pepper to your taste.

3) Spread the veggies in a single layer on the baking sheet.

4) Roast for 35-40 minutes or until golden, stirring once midway through cooking.

5) While vegetables are roasting, heat 2 tablespoons of olive oil in a stove top pot. Add the diced onion and cook until the onion becomes translucent and is beginning to brown, about 3-4 minutes. Add the minced garlic and sauté for an additional minute.

6) Add the fire roasted tomatoes, tomato sauce, 1 teaspoon dry Italian seasoning, red pepper flakes, sugar and oregano. Season with salt and black pepper to your taste. Simmer over low heat until the vegetables are done.

7) After the vegetables are finished roasting, add to the tomato sauce with the chiffonade of basil and chopped parsley. Toss together until coated.

8) Toss the ragu with the cooked linguine.

9) Serve immediately.

Strawberry-Pistachio Salad

Ingredients:

-1/4 cup orange juice

-2 tablespoons fresh lime juice (from about 1 lime)

-1/4 teaspoon sea salt

-1/8 teaspoon freshly ground black pepper

-1/2 small red onion, chopped or sliced

-2 cups cooked grains (such as barley), cooled

-2 cups strawberries, chopped

-1 1/2 cups cooked cannellini beans, or 1 (15-ounce) can cannelloni beans, drained and rinsed

-5 to 6 ounces mixed baby greens (about 6 cups)

-1/2 cup roasted, shelled pistachios, chopped

-1/2 avocado, diced

High quality balsamic vinegar

Instructions:

1) Combine the orange juice, lime juice, 1/4 teaspoon sea salt, and 1/8 teaspoon pepper in a large bowl. Toss the onions in the dressing; add the grains, strawberries, and beans and tops to combine.

2) Season with salt and pepper to taste. (At this point, the salad can be refrigerated until ready to serve, up to 1 day.)

3) Add the greens and cilantro and toss to combine. Sprinkle with the pistachios, top with the avocado, and drizzle with the vinegar. Serve.

Cucumber Tomato and Onion Salad

Ingredients:

-3 tomatoes

-3 cucumbers

-1 onion

-1/2 cup apple cider vinegar

-1 tsp cracked pepper

-2 tbsp sugar (your choice)

-2 tsp salt

-1 cup water

-1/4 cup olive oil

For todays salad she added yellow peppers and used no sugar.

Instructions:

Mix well and let chill for 1-2 hours.

Vegetable Taco Bowls

Ingredients:

-1/2 Red onion chopped

-3 cloves of garlic minced

-1 summer squash chopped

-2 zucchinis chopped

-1 yellow pepper chopped

-1 red pepper chopped

-1/3 head of cauliflower chopped

-1 can pinto beans drained and rinsed

-1 can great norther beans drained and rinsed

-Shredded lettuce

Toppings:

-Dairy free sour cream

-Salsa

-Avocado

-4-5 Tablespoons taco seasoning

-1 teaspoon chili powder

-1/2 cup water

-Freshly ground pepper

Instructions:

Sautee vegetables (except beans) until crisp tender in small amount of water, add beans. Stir in taco seasoning, chili powder, pepper and water. Simmer for 15-20 minutes.

Place vegetables in a bowl, top with shredded lettuce, and toppings of your choice.

Green Beans

Ingredients:

-Fresh green beans (cooked and drained)

-Mushrooms

-Onions

-Garlic

-Salt and Pepper

-Wild Tree Rancher Steak Rub

-Cooked beans

-4 shakes of hot sauce

-1 tsp Dijon Mustard

1-2 Tbsp Apple Cider Vinegar

Instructions:

Heat, then adjust seasonings as needed. 

Easy Apple Chickpea ‘Tuna’

Ingredients:

-3 cans chickpeas, drained and rinsed (or 4 1/2 cups cooked chickpeas)

-1/2 cup celery, chopped small

-2 to 3 pickles, chopped small, or 4 oz dill relish

-1/4 cup nutritional yeast

-3 green onions, chopped

1 small apple, peeled and chopped

-1 tbsp low sodium soy sauce

Cashew Mayo

-1 cup raw cashews, soaked for an hour in warm water

-2 tbsp lemon juice

-1.2 tsp salt

-2 tbs apple cider vinegar

-1/2 tsp ground mustard

-1/2 cup water

Instructions:

1) In a large bowl, mash the chickpeas with a potato masher (or fork) until they are mostly mashed. You can leave a few beans whole if you’d like.

2) Add the rest of the ingredients, and as much mayo as you prefer. I used 3/4 cup for a very creamy ‘tuna’ but you could certainly use less.

3) Cover and place in the refrigerator for at least 30 minutes if you can, to let the flavors come together and allow it to become cold. You can serve right away too, it will still be good!

4)Serve with whole wheat bread, lettuce, sliced tomatoes and mustard for a ‘Tuna’ sandwich, or on a bed of greens. I like to make some oil-free Sweet Potato Fries to go along with this.

Cashew Mayo

1)Drain the soaked cashews. Add cashews and the rest of the mayo ingredients to a high powered blender and blend a few minutes until smooth. Store leftover ‘mayo’ in the fridge for about a week.

Fruit Bowl

This is just a bowl of mixed fruit!

Including in here is:

Grapes, Cherrys, Raspberries, and Blueberries!

So easy and Delicious!!

Vegetable Tray

This is simply just Cucumber, Radish’s, Celery, Tomato, and Broccoli!

Blueberry and Mango Spinach Salad with Basil Vinaigrette

Ingredients:

For the Salad

-6 cubs spinach (or your favorite greens), rinsed

-1 cup blueberries, rinsed

-1 mango, skinned, de-seeded, and chopped

-1/2 large red onion 

-6 inch cucumber

-1 cup chopped pecans

For the Dressing

-1 cup fresh loose basil leaves

-1 clove garlic, crushed

-3 tbsp honey (You can also use 3 tbsp of coconut sugar or 2 tbsp brown sugar for a vegan option)

-1/2 tsp ground pepper

-1/2 tsp coarse salt

-1/3 cup apple cider vinegar

-1/2 cup olive oil

Instructions:

1) Layer your salad beginning with the spinach (or greens)

2) If using a spiralizer, spiralize cucumber and red onion, and place on top spinach.

3) Top with blueberries, mango, and pecans. Set aside.

4) Prepare dressing: Place all ingredients into a blender or food processor, and pulse until smooth.

5) Toss salad dressing with salad, extra dressing can be stored in the fridge for up to 2 weeks.

‘Rice’ Salad

Ingredients:

-1/2 Head of cauliflower grated, or put through the food processor.

-1 1/2 cucumbers, some of the skin removed, chopped into small pieces

-1/2 red onion chopped into small pieces

-2 to 3 tablespoons shredded carrot

-2 to 3 tablespoons finely chopped peppers

-1/2 half cup lemon juice

-1/8 tsp thyme

-1/8 cup olive oil

salt and pepper

Instructions:

1) Put 1/2 cauliflower through a food processor.

2) Bring pot of water to boil, add small amount of salt.

3) Drop shredded cauliflower in pot for 2-4 minutes. Strain, let cool.

4) Mix together cucumbers, red onion, shredded carrot, and peppers. Add on top of the cauliflower. Adjust seasonings to taste.

5) Pour lemon juice, olive oil, thyme, and salt and pepper ontop of cauliflower.

6) Chill until ready to service.

Vegan Ranch Dressing

Ingredients:

For the potato salad

-5 heaping cups chopped red potatoes, into 1/2 inch pieces.

For the dressing

-1/2 cup raw, unsalted cashews.

-1 cup low fat canned coconut milk.

-1 1/2 tablespoons apple cider vinegar

-1 teaspoon onion powder

-1/2 teaspoon garlic powder

-1/2 teaspoon celery seed

-1/2 teaspoon dried dill

-1/4 teaspoon dry mustard spice

-3/4 teaspoon fine sea salt

Instructions:

1)Soak the cashews for 8 hours or overnight, then drain. (Only if you don ‘t have a high speed blender)

2) This recipe works well to prepare early in the day or the day before, so everything is chilled well and the dressing has thickened upon serving. First, roast the potatoes. Preheat an oven to 415 degrees and line a sheet pan with parchment paper, so they don’t stick. Chop the potatoes into about 1/2 inch pieces. Spread out evenly on the pan and salt generously and bake for 25-30 minutes until very golden brown.

3) Meanwhile, prepare the dressing. Add all of the ingredients to a high powered blender, such as a Vitamix, and process until very smooth and creamy on high. If using canned coconut milk, make sure you have shaken the can really well first. The dressing will be fairly thin, but will thicken well in the fridge. Pour into a container and chill in the fridge for an hour or two to marinate, so it gets cold and thickens further. The flavor is best after it chills and marinates. If you like, chill the potatoes as well. When ready, remove the dressing and stir well Toss the potatoes with as much dressing as you like. (There will be leftover dressing) Taste and add any extra salt for flavor and garnish with more dill and fresh chopped parsley if desired.

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

Spiralized Veggie Salad with Carrot Ginger Dressing

(gluten free, plant based, oil free)

This dressing is extremely versatile.  It is great as a dressing for spiralized veggies (shown in photo), as a salad dressing, or even for a raw kelp noodle salad dressing (which will totally impress your guests!)

For Dressing

Ingredients

– 1 avocado

– A little less then ½ lemon, squeezed

– 3 tbsp. water

– ½ inch piece of ginger, chopped

– 1 carrot, chopped

 Directions

Add all ingredients to a blender or food processor, blend until liquified.  

Rainbow Pasta Salad:

Spiralize 1 zucchini, carrot & sweet potato (optional).  This recipe will work with any spiralized veggies, you could add more zucchinis, or add in another veggie like beets.  Top with carrot ginger dressing & sliced radishes.  

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The post Rainbow Pasta Salad with Carrot Ginger Dressing appeared first on Wellness Training Institute.

Oriental Dressing

(oil free, gluten free, plant based)

This dressing is great on spinach salad with beets and avocado (as shown).  But it is also a great dressing for spiralized veggies such as carrots, zucchini, and sweet potatoes, or as a dipping sauce for roasted veggies.

Ingredients

– 5 tbsp. tahini

– 2 tbsp. balsamic vinegar

– 1 tsp. tamari

– 1 garlic clove, chopped (or you can leave it whole if you are using a blender or a food processor.)

 Directions

Combine all ingredients in a food processor or blender, and blend until liquified. If you do not have a food processor or blender you can mince the garlic and whisk to combine ingredients.

The post Oriental Dressing appeared first on Wellness Training Institute.