Super simple roasted veggie recipe. Great for a side dish to share or meal prep for the week!

Ingredients:

3 beets (peeled and cubed)

2 large sweet potatoes (peeled and cubed)

2 large carrots (peeled and cubed)

Lemon

Your favorite herbs (We love dill)

Directions: 

1. Preheat oven to 400 degrees

2. Chop the veggies and spread out in a casserole dish

4. Squeeze a lemon so that the veggies are moist to hold any herbs

5. Sprinkle herbs 

5. Bake for 50 minutes

The post Roasted Beets, Sweet Potatoes, and Carrots appeared first on Wellness Training Institute.

Ingredients:

2 large sweet potatoes (peeled)

1 zucchini

1 yellow squash

1 can quartered artichokes

Optional (tomato sauce to top)

For Basil Ricotta: 

1 cup cashews

6 (ish) Basil Leaves

Juice of one lemon

3 tbsp nutritional yeast

Splash almond milk 

Directions:

1. Preheat oven to 400 degrees

2. Slice sweet potato into thin round slices (see picture above). Be sure to use a sharp knife!

3. Slice zucchini and squash 

4. Place sweet potato rounds to cover the bottom of the casserole dish

5. Layer zucchini on top of sweet potato 

6. Place all ingredients for the basil ricotta in a food processor and blend

7. Cover sweet potatoes and zucchini with half the ricotta. Place remaining ricotta in a bowl and blend quartered artichokes in the food processor

8. Spread blended artichokes on top of the veggies

9. Layer remaining sweet potatoes and the yellow squash

10. Top with remaining ricotta. Top with tomato sauce (optional)

11. Bake at 400 degrees for 50 minutes  

The post Sweet Potato, Zucchini, and Yellow Squash Bake appeared first on Wellness Training Institute.

This month we decided to make a hearty sweet potato soup… and it was DELICIOUS!! It has an amazing Thai zing to switch it up from your usual soup routine.

We added steel cut oats to make it even hearty-er but you could leave them out or substitute it with rolled oats. The main difference between steel-cut oats and rolled oats is the processing. Steel-cut oats are oat groats that have been cut into two or three pieces, making it relatively unprocessed. Rolled oats are made by steaming and rolling oat groats for faster cooking… nutritionally they aren’t so different!

One of our team members and several wellness members attended the PBNSG event where Dr. Fuhrman presented. One thing he teaches is the anti-cancer foods as he cleverly calls the G.B.O.M.B.S. The G.B.O.M.B.S are Greens, Beans, Onions, Mushrooms, Berries, and Seeds! Consuming these foods daily can drastically improve the immune system and they have lots of anti-cancer effects… so eat your greens!!

Check out the recipe below for the sweet potato soup:

Ingredients:

1 Red Onion
2 large cloves of Garlic
Splash of Vegetable Broth
3 Sweet Potatoes
1 in. of Raw Ginger
2 cans of Coconut Milk
1 tbsp Paprika
1 tbsp Thyme
1 tbsp Chili Powder
1 tbsp Oregano
1 tbsp Rosemary
Juice of 1 lemon
1 Red Bell Pepper
handful of Walnuts

Directions:

1. Cut up onion and garlic, set garlic aside.
2. Add onion to a pan with some vegetable broth and saute for about 15 minutes or until cooked
3. Peel sweet potatoes and chop into chunks
4. In a separate pan add sweet potatoes to a pan, covered, and bring to a boil for about 10 to 15 minutes.
5. Drain the water from the cooked sweet potatoes
6. Add garlic to the onions and give it a stir. Then combine with sweet potatoes.
7. Cut up pepper and ginger, add in the ginger to the sweet potatoes, and set the peppers aside (you will add those to the finished product)
8. Start cooking your steel cut oats in a separate pan
9. Add 1 can of coconut milk
10. Remove from heat for a couple of minutes and once cooled use an immersion blender to blend. It should have a thick consistency
11. Add 2nd can of coconut milk and continue to blend
12. Add back to heat and continue cooking on low heat for 5 minutes
13. Add Paprika, Thyme, Chili Powder, Oregano, Rosemary (to taste)
14. Add the juice of a lemon.
15. Your soup is finished! Top with red peppers and walnuts and enjoy 🙂

The post Thai Coconut Sweet Potato Soup appeared first on Wellness Training Institute.

Sweet Potato Stew

This recipe is super simple to make and a definite crowd pleaser! 

2 Large Sweet Potatoes (peeled and cubed)

1 Large Yellow Onion (chopped)

2 cups Vegetable Broth to saute 

2 Cans Black Beans

2 Cans Coconut Milk

2 Tbsp Oregano

2 Tbsp Basil

1 Tbsp Red Pepper Flakes

Juice of one lemon

2 Cups Spinach

1. Heat pan on medium heat
2. Add chopped onion and sauté with a splash of vegetable broth for 5 minutes
3. Add sweet potatoes and a splash of vegetable broth and cover for 10 minutes
4. Transfer to large pot on medium heat
5. Add coconut milk and black beans
6. Stir and add spices and lemon
7. Simmer covered for 15 minutes
8. Slowly add spinach and stir in
9. Serve and enjoy!

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Sweet Potato Green Bean Casserole 

My Dad loves green bean casserole at Thanksgiving. Since going vegan, I keep trying to make a green bean casserole that he will like as much as the heavy dairy version that he’s used to. I think this one may be a winner!

Ingredients:

1 Large Sweet Potato (peeled)

3 Cups Snipped Green Beans

4 Chopped Garlic Cloves

2 Cans Coconut Milk

3 Cups Spinach

1 Tbsp Red Pepper Flakes

2 Tbsp Italian Seasoning

1 Cup Pumpkin Seeds

Directions:

1. Preheat oven to 375 degrees
2. Chop sweet potato into 1 inch cubes and put in casserole dish
3. Add green beans and garlic
4. Add coconut milk
5. Add spinach
6. Add spices
7. Mix together
8. Bake for 1 hour
9. Remove and add pumpkin seeds
10. Bake for 5 minutes
11. Allow to cool and serve

The post Sweet Potato Green Bean Casserole appeared first on Wellness Training Institute.

This delicious oil free, plant based recipe is a perfect start to your day!  

Ingredients

– 2 sweet potatoes

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

– 1 large red onion

– 1 tsp rosemary

– 1 tsp paprika

– 1 tsp oregano

– 1 tsp thyme

– 2 handfuls of walnuts

– Optional red pepper flakes

Directions

– Dice two sweet potatoes and add to a large saucepan.

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

– Chop one large red onion and add to saucepan.

– Add rosemary, paprika, oregano, and thyme.

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

– Add two handfuls of walnuts, stir.

– Optional: add red pepper flakes for some spice!

– Enjoy!

To switch it up and add a more caramelized flavor, cook the onions with some vegetable broth in the pan for about 10 min (low/medium heat) first, then add the sweet potatoes and proceed!

This is a recipe you can add any vegetable to and it will still be delicious. Try adding some steamed greens, root vegetables, mushrooms, whatever you like!

Also, change it up on how you dice your potato offering different textures!

Meet The Chef:

Nicole Martin is our Wellness Director here and makes sure all of our Recipes are as simple AND nutritious as possible! 

The post Sweet Potato Hash appeared first on Wellness Training Institute.

Healthy and Easy Thanksgiving Recipes

Every month at the Wellness Training Institute our Wellness Director Nicole Martin hosts a cooking day for our practice members.  This month the theme is Healthy Thanksgiving Recipes.  Below are the recipes for two main dishes, plus a cream sauce, gravy, and pumpkin seed toppings!  The best part is that they all use the same basic ingredients so you don’t have to buy a ton of groceries.

“There’s a lot of emotion and energy around Thanksgiving, whether you’re the host or going somewhere. If you’ve had traditions in your family for a long time, that’s a hard thing to change. The good news is… if you’re hosting thanksgiving yourself, you can choose the recipes you will be making, and if you’re going somewhere you can just bring something you can eat!” – Nicole Martin

Cauliflower Rice Stuffed Sweet Potatoes

Why sweet potatoes instead of white potatoes? White potatoes are not necessarily bad, but how do you usually have white potatoes? Very few people just eat a white potato. Usually we add butter, sour cream, cheese, etc. Not to mention, in a battle between nutrient density, sweet potatoes win! 

As you’re cooking, sautéing with vegetable broth is a healthy alternative to oil!  Keep in mind when sautéing with vegetable broth to move the vegetables around a little more than you would with oil, and add more vegetable broth as needed.

Ingredients

– 1 head of cauliflower

– 1 sweet potato

– 1/3 cup low-sodium vegetable

– Desired spices (suggested: red pepper seasoning, garlic powder); Add spices to your desired taste

Directions

– Preheat oven to 400 degrees.

– Chop cauliflower into chunks and put into a blender or food processor (I use a Ninja food processor, it is compact and easy to use).

– In a sauté pan, warm about 1/3 cup vegetable broth.

– Add the cauliflower “rice” to the sauté pan, you can add spices like roasted red pepper seasoning or garlic powder, cover and cook for about 5-8 minutes on low.

– Stir occasionally, add vegetable broth as needed.

– Bake sweet potato at 400F for 45 minutes, cut in half and let it cool. Scoop out most of the sweet potato (leaving some in*), and put in cauliflower rice.   Place back in the oven at 400F for a few minutes.  *Save the scooped out sweet potato for mashed sweet potatoes, or cream sauce

Note: additional toppings could be sweet potato cashew cream sauce (recipe below), salsa, nutritional yeast, cinnamon, coconut flakes, Nicole’s cheese sauce (which is coming soon!) 

Sweet Potato Cashew Cream Sauce

This creamy sauce is a perfect addition to your sweet potato cauliflower mash (or any other dish!)

Ingredients

– 1 cup cashews

– ½ cup vegetable broth (low sodium)

– ½ cup nutritional yeast

– 1 tsp Dijon mustard

– Juice of ½ lemon

– ¼ baked sweet potato 

Directions

– Soak cashews for 8 hours or overnight to soften

– Drain cashews, and place in a food processor

– Pulse the cashews to break them up into smaller pieces

– Add vegetable broth, nutritional yeast, and lemon

– To make this a sweeter cream add in ¼ baked sweet potato

– Blend to desired texture

– Enjoy!

Sweet Potato Cauliflower mash

Ingredients

– 1 head cauliflower (slightly chopped)

– ½ yellow onion

– 2 cloves garlic (chopped)

– 2 cups sweet potato cream sauce

Directions

– Place 1 head of cauliflower, roughly chopped into a soup pan.

– Add onion and garlic

– Fill with water, enough to cover the vegetables

– Bring to a boil, then reduce heat and cover for 10 minutes

– Drain

– Add to the food processor and mix with the sweet potato cashew cream

– Mash to desired texture

 Mushroom Gravy:

Did you know mushrooms are anti-cancer, and anti-inflammatory!

Ingredients:

– 1/2 chopped yellow onion

– 1 clove garlic

– 2 tbsp nutritional yeast

– 1 cup vegetable broth

– 1 cup mushrooms, chopped

– 1 tsp. dried thyme

– 4 tbsp of almond flour

Directions

– In a sauté pan, heat 1/3 cup low-sodium vegetable broth

– Add mushrooms, garlic, and onions

– Sauté for 2-3 minutes and until all liquid is evaporated, stirring often

– add almond flour, dried thyme, and nutritional yeast

– Keep on low heat, whisking the mixture for 2 minutes, slowly adding in vegetable broth until desired thickness

Toasted Pumpkin Seeds

These are great to add as a topping to any of your Thanksgiving recipes!

Ingredients:

– Raw sprouted pumpkin seeds

– Vegetable broth (if using stovetop)

– Desired spices (garlic, salt, pepper)

Stovetop: Add a small amount of vegetable broth to a sauté pan (you can also cook with a dry pan if you are constantly flipping the seeds), add pumpkin seeds and any spices (garlic, salt, pepper). Sauté until toasted.

Oven: Pre-heat oven to 350 degrees. Scatter the pumpkins seeds on a baking sheet, place in the oven. Stay close because they will cook in 2-3 minutes. If you are using raw seeds, cook for about 40 minutes. 

Enjoy!

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The post Healthy Thanksgiving Recipes appeared first on Wellness Training Institute.