Hi all! I hope everyone is staying safe and healthy! Check out this healthy and hearty Stuffed Peppers recipe.

Ingredients:

• 1 cup Trader Joes Wild Rice (or any rice) 
• 2 cups of water (for rice)
• 3 cloves garlic (chopped)
• 1 package Cremini Mushrooms (Chopped)
• Splash of Veggie broth (to cook your veggies in)
• Vegan Kale Cashew Basil Pesto (From Trader Joes)
• Pre-packaged Slaw
• 2 Bell peppers (whatever color you want 🙂 today, we used red and orange)

1. Start by preheating your oven to 425 degrees.
2. Cook the wild rice by bringing 2 cups of water and 1 cup of rice to a boil. Once it’s boiling, reduce to a simmer and cook for about 15 minutes or until the water has all been absorbed. While the rice is cooking you can start cooking your mushrooms and other “pepper stuffing”.
3. Add cut up mushrooms and 3 cloves of garlic to a separate pan. This will be sauteing for roughly 12 minutes.
4. In (another) separate pan (while the mushrooms are cooking) add the pre-packed slaw and start sautéing for about 6 minutes. We are looking really to just warm this up for a few minutes!
5. Once the mushrooms are done, combine the slaw with the mushrooms. 
6. Nicole added to the mushrooms some tofu scramble (w/ nutritional yeast, red pepper flakes), cannellini beans, and cauliflower because it was all leftover in her fridge! These are all optional! Feel free to get creative- add anything you have left in your fridge. Continue cooking for 3-5 minutes.
7. Add the Vegan Kale Cashew Basil Pesto to the rice once the rice is done cooking.
8. Start stuffing your peppers- Cut the tops off and rinse the seeds out. Fill up a pepper with 1/2 rice, and 1/2 mushroom blend.
9. Bake in the oven for roughly 15-20 minutes and it’s ready to be served!

The post Stuffed Peppers with Pesto Rice appeared first on Wellness Training Institute.

Ingredients:

3 cloves of garlic
2 avocados
Juice of 1 lime
Juice of 1/4 of an orange
3 tablespoons salsa
Sprinkle of Onion Powder

Directions:

Combine everything into a big bowl and mash! It would be helpful to have a guacamole bowl, however not necessary! You can simply use a spoon or even a potato masher! Whatever you have on hand. Enjoy 🙂

The post Simple Guac! appeared first on Wellness Training Institute.

Indian Dal is a term that refers to legumes (lentils, peas, or various types of beans) that have been split. The word Dal is used to name the thick stew that is prepared from the legumes. 

This spice that she used for this dish was from India, it can be replicated by mixing different spices together: Onion, Turmeric, Cumin Toasted, Black Salt, Garlic, Chili, Coriander, Ginger, Tamarind Instant, Fenugreek, Black Pepper, Bay Leaves.

Ingredients:

• 2 cups red lentils (soaked)
• 3 cups water
• Water (a few splashes to cook your veggies in)
• 1 yellow onion (chopped)
• 3 cloves of garlic
• 2 tbsp Indian Dal seasoning
• Juice of ½ a lemon 

1. Start cooking the lentils by combining water and red lentils together. Bring that to a boil, reduce to a simmer, cover, and cook for about 15-17 minutes or until the lentils are soft.
2. While the lentils are cooking, chop up the onion and add to a pan to start sautéing in. Cook for about 8-10 minutes.
3. Add Garlic and Dal spice, cook for 1 minute
4. Combine onions, garlic, spices, and red lentils. Lastly, squeeze the juice from ½ lemon and serve right away. Enjoy!

The post Indian Red Lentil Dal appeared first on Wellness Training Institute.

Ingredients:

For Quinoa-

• 1 cup quinoa
• 2 cups water
• 1 TBSP Cumin
• 1 TBSP Onion Powder
• 1 TBSP Nutritional Yeast

For Stir-Fry

• Splash of Veggie Broth (to cook your veggies in)
• 3 Bell Peppers (Sliced) (we used yellow and red)
• 1 Large yellow onion (chopped however you like)
• 5 cloves garlic (chopped)
• 1 bunch of kale (de-stemmed)
• 1 tsp Oregano
• 1 tsp Thyme
• 1 tsp Rosemary
• 1 tsp Paprika
• 1 Pomegranate
• Juice from ½ a lemon

Directions:

1. Start cooking quinoa by bringing water and quinoa to a boil. Cook for about 15-20 minutes or until all of the water has been absorbed.
2. Add onion to a separate pan with veggie broth and cook for about 4-5 minutes, then add your garlic.
3. Cook for another 2-3 minutes and add peppers.
4. Cook for 5-7 minutes or until the veggies are cooked to your desired texture.
5. Add spices and then kale. Cook that for about 1 ½ minutes or until the kale turns a pretty green.
6. By this time your quinoa should already be completely cooked. Add the spices into the quinoa last.
7. Combine quinoa, with stir-fry and your meal is complete! Top it off with Nutritional Yeast.

The post Easy Pomegranate Quinoa Bowl appeared first on Wellness Training Institute.

 Enjoy this simple, yet tasty stir fry!

Ingredients:

• 1 yellow onion (cut into slivers)
• Water to saute the veggies in
• 1½ cups sprouted quinoa
• 3 cups of water
• 1 bunch of kale (de-stemmed and chopped)
• 7 heirloom carrots (chopped)
• 2-3 sprays of Liquid Aminos (If you’re using liquid amino that’s not in a spray bottle, do about 1-2 teaspoons, or to taste)
• 3/4 inch of turmeric root (minced)
• 5 cloves garlic (minced)
• 2 bell peppers (chopped)
• 1 bunch asparagus (chopped)
• 1 TBSP fresh dill

Directions:

1. Start sauteing the onions by adding them to a medium-sized pan with some water and cook covered for about 10 minutes or until they’re caramelized. You want enough water to cover the majority of the onions, but not all the way covered. Make sure to keep an eye on them and stir often.
2. Start cooking the quinoa in another medium-sized pan. Bring the quinoa and 3 cups of water to a boil, reduce and simmer for about 15 minutes, or until all of the water is absorbed.
3. Add 1-2 sprays of liquid amino to your onions, along with the garlic, and cook for an additional 2 minutes. You will want to continuously add water to your pan as it gets absorbed while cooking.
4. Add peppers and carrots and cook for another 4 minutes.
5. Next, add the turmeric and asparagus and cook for 3 minutes.
6. Lastly, add kale and cook until it turns a really pretty green. It doesn’t usually take that long, maybe 2-3 minutes. Add more liquid amino to taste (about 1 more spray).
7. Combine the quinoa, veggies, and top with Creamy Pesto Stir Fry. Serve immediately. Store anything additional in the fridge separately so you can use it for the rest of the week 🙂

The post Pesto Quinoa Stir Fry appeared first on Wellness Training Institute.

To you use carrot greens in this recipe, simply cut (or just tear) it off the carrot piece by piece.

Ingredients:

• 1 15 oz can organic northern beans
• 1/3 cup basil
• 1/3 cup carrot greens
• 1 TBSP tahini
• 2 TBSP nutritional yeast
• Juice of 1/2 Lemon (you can add more to taste)
• 2 cloves garlic
• ½ cup water

Directions:

1. Add all ingredients to a high-speed blender and blend until creamy! Add whatever spices you would like to adjust the taste. We used this pesto to top on our Pesto Creamy Stir Fry.

The post Creamy Pesto Sauce appeared first on Wellness Training Institute.

• 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.

Ingredients:

• 2 cups mushrooms (or one packet)
• 1 red onion (chopped)
• 3 cloves garlic (minced)
• 1 red bell pepper (chopped)
• 1 orange bell pepper (chopped)
• 2 zucchinis (sliced horizontally in 1/4 inch thick circles)
• 1 can black beans​ (drained and rinsed)
• 1 can Amy’s Lentil Soup (low sodium)
• Vegetable broth for sautéing
• 1 lemon
• 2 cups Spinach
• 1 Tbs Rosemary (or to taste)
• 1 Tbs Oregano (or to taste)
• 1 Tbs Thyme (or to taste)
• 1 Tbs Paprika (or to taste)
• 1 Radish (Sliced in thin circles, to top)

1. Heat up a pan over medium heat with a splash of veggie broth. We use veggie broth instead of oil, so you will want to keep a closer eye on it than you would if you were using oil.
2. Add mushrooms, onions, and garlic to the pan and start cooking for about 3-5 minutes.
3. Add zucchini and peppers. Cover and cook for 5 minutes.
4. Add spices, we typically do equal parts of rosemary, oregano, thyme, and paprika. If you don’t like any of these particular spices you can always substitute for whatever you like.
5. Add the drained and rinsed beans, lentil soup, and cook about 2-3 minutes (enough time to warm the soup up)
6. Add the juice of your lemon and spinach. Cook until the spinach starts to wilt and turns to a really pretty green.
7. Top with Radish. Enjoy 🙂

The post Fall Surprise appeared first on Wellness Training Institute.

For the zoodles, we used zucchini and beets. We spiralized them ourselves, but you can always buy them pre-packaged 🙂

Ingredients:

• 5-6 cloves garlic (chopped)
• 1 yellow onion (chopped)
• Veggie Broth (to sauté veggies in)
• 1 cup quinoa
• 2 cups water (to boil the quinoa in)
• Oil-Free Hummus recipe
• 4 Zucchini Spiralized
• 1 Beet Spiralized
• 1 Avocado
• Cilantro to taste (optional to top)

1. Bring water and quinoa to a boil. Once you see it start boiling reduce it to a simmer and cook for about 15-20 minutes or until quinoa has absorbed all of the water.
2. While the quinoa is cooking, start sautéing onions in veggie broth for about 5 minutes and then add garlic! Cook for another 5 minutes. You will want to just eyeball the amount of veggie broth, start off with about 2-3 tablespoons and keep adding when you see it’s all absorbed so it doesn’t burn. You will have to stir it more often than you would if you were cooking with oil. Add more as needed 🙂
3. Make your hummus while the onions and garlic are cooking.
4. Once your quinoa is cooked combine with onions and garlic.
5. The last step is to make your zoodle bowl! We put quinoa first, then added our zoodles and topped it with avocado and cilantro 🙂 Enjoy!

**Optional Nutritional Yeast or Hot Sauce!

These are a couple of the brands that we like to use for Cooking Day.

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

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.

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