• 1 yellow onion (chopped)
• 5-6 cloves Garlic
• 2 chopped up portabella mushrooms
• 2 cups sliced bella mushrooms
• 2 cups Shiitake Mushrooms (you can take the stems out)
• Veggie broth (to cook veggies in)
• 1 can coconut milk
• 1 shallot (diced)
• 1 cup sprouted green lentils
• 2 cups water
• 1 tsp Chili powder (or to taste)
• 1 tsp Cayenne (or to taste)
• 1 tsp Ground Cumin (or to taste)
• 1 tsp Oregano (or to taste)
• 1/4 cup Nutritional yeast (or to taste)
• ½ lemon
• 1 bunch of kale

Directions:

1. Add onions and garlic to a pot and start cooking with a splash of veggie broth. Saute for 5 minutes.
2. Add all mushrooms and coconut milk. Cook covered for about 15 minutes.
3. In a separate pan, add your shallots with some veggie broth.
4. Add green lentils to the pan with the shallots with water and cook for 20 minutes or until cooked.
5. In the pot with mushrooms, add chili powder, cayenne, ground cumin, oregano and nutritional yeast.
6. Slowly add in the kale into the mushroom soup and let it cook until the kale turns a bright color and is wilted in the soup.
7. Add lemon
8. Finish cooking the lentils.
9. Combine and mix all together to create a nice mushroom soup! 🙂

You can also make an additional meal out of this by heating up some portobello mushrooms and top the mushroom with the Lentil Mushroom soup.

The post Lentil Mushroom Soup appeared first on Wellness Training Institute.

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.

Ingredients:

6 yellow potatoes

2 red bell peppers

1 zucchini

2 shallots

5-6 cloves garlic

For the sauce:

2 cans coconut milk 

1 tbsp tahini

3 tbsp nutritional yeast

Spices: basil, pepper, oregano

Directions:

1. Preheat oven to 400 degrees

2. Bring water to a boil. Boil potatoes for 10 minutes. Allow to cool for 10 minutes after done boiling.

3. Chop garlic, shallots, bell peppers, and zucchini

4. In a saucepan on medium heat, put one can of coconut milk, tahini, and spices. Whisk and allow to thicken. Cook for five minutes and then add second can of coconut milk.

5. Slice potatoes and spread potatoes, peppers, zucchini, garlic and shallots into casserole dish.

6. After cooking for 10 minutes, pour coconut milk mixture over the veggies.

7. Bake for 40 minutes

The post Creamy Potato Casserole 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!

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

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.

Cauliflower Mash typically isn’t all that exciting… but when you add in the roasted garlic it is delicious! 

Here I topped the Mashed Roasted Garlic and Cauliflower with peppered tempeh and Mushroom Gravy. YUM!

Ingredients:

1 Head Cauliflower

1 Head Garlic

2 Cups Vegetable Broth

Directions:

1. Preheat oven to 375 degrees
2. Wrap garlic in parchment paper and drizzle with a little olive oil
3. Bake garlic for 35 minutes
4. Chop cauliflower into medium to small pieces
5. Lay on baking sheet lined with parchment paper
6. Bake cauliflower for 15 minutes
7. Allow to cool and add to a food processor
8. Slowly add vegetable broth and blend
9. Ready to serve

(Topped with peppered tempeh and mushroom gravy)

The post Mashed Roasted Garlic and Cauliflower appeared first on Wellness Training Institute.

Disclaimer: I typically don’t use any dairy substitutes because the products out there are so processed. However, in preparing for Thanksgiving I came across Miyoko’s Vegan Butter and it’s pretty clean! 

It worked perfectly in this recipe but you could use olive oil instead. 

Ingredients:

8 Yukon Gold Potatoes

3 Tbsp Miyoko’s Vegan Butter (or olive oil)

Chopped chives

Directions:

1. Put potatoes in a pot and cover with water. (I leave the skins on)

2. Bring to a boil, then reduce heat and cover.

3. Allow potatoes to cook for 30 minutes. 

4. Drain water and put potatoes in a mixing bowl.

5. Use a hand mixer to blend and slowly add in vegan butter. 

6. Top with chives and serve!

The post Vegan Mashed Potatoes appeared first on Wellness Training Institute.

Thanksgiving is just around the corner! 

Here are some of our favorite Thanksgiving recipes! So good, the whole family will enjoy. 

Sweet Potato Green Bean Casserole

Mashed Roasted Garlic and Cauliflower

Sweet Potato Stew

Vegan Mashed Potatoes

Mushroom Gravy

The post Vegan Thanksgiving Dinner appeared first on Wellness Training Institute.

Mushroom Gravy

This mushroom gravy is a healthy dairy and gluten free alternative to classic thanksgiving gravy, and it is delicious!  Also, did you know mushrooms are anti-cancer, and anti-inflammatory?

Ingredients:

– 1/2 whole cooking onion, chopped

– 1 clove garlic, chopped

– 2 tbsp nutritional yeast

– 1 cup vegetable broth

– 1 cup mushrooms, chopped

– 1/2 tbsp. 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

The post Mushroom Gravy appeared first on Wellness Training Institute.