• 1 red beet (peeled and cubed)
• 2 potatoes (Nicole used a white potato, but a sweet potato would be great too! Cut into cubes, leaving the skin on is optional)
• 1 red onion (sliced thinly)
• 3 large carrots (peeled and cut into slices)
• 1 red cabbage
• 1 package of mushrooms (sliced)
• 1 1/2 tbsp olive oil

Spices:

• 1 1/2 tsp Chilli powder (or to taste)
• 1 1/2 tsp coriander (or to taste)
• 1 1/2 tsp cumin (or to taste)
• 1 1/2 tsp garlic (or to taste)
• 1 1/2 tsp onion (or to taste)
• 1 1/2 tsp red pepper flakes (or to taste)

Toppings:

Cashew Cheese Sauce 

Cashew Sour Cream

1. Preheat oven to 400 degrees
2. In a large bowl, combine carrots, potatoes, oil, chili powder, coriander, cumin, garlic, onion, red pepper flakes and mix well. Spread the veggies evenly onto an 18×13 cookie sheet.
3. Cut up the onion and add 1/2 of it to the pan that you’ve started the other roasted veggies. The other half is going to be cooked with the mushrooms so just set them aside. Add beets last the 18×13 pan.
4. Pop the veggies in the oven and start a timer for about 25-30 minutes.
5. While the veggies are cooking start to sauté mushrooms in a pan for about 5 minutes, then add the onion that you set aside earlier. Continue cooking for about 5 more minutes.
6. Make the Cheese sauce and Cashew Sour Cream to top the “Nacho” with.
7. Start building your Nachos! Your Red Cabbage is your “tortilla chip”. Peel the leaves off and then add the roasted veggies, mushrooms/onions, cashew cheese sauce, and cashew sour cream. Yum!

**Optional- Amy’s Vegan Refried Beans! Add them to the “nacho” 🙂

The post Vegetable Nachos 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.

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.

A lot of people have been telling us lately that they can’t do plant-based because it’s too hard and it takes too much time. For this weeks cooking day, we wanted to debunk that myth 🙂 Nicole made a spaghetti-like dish using spiralized veggies, and a new dip Nicole found at the Royal Oak Farmers Market. The dip is plant-based and oil-free, so it was a great alternative to other dips with additives in it. The total time from start to finish for the dish was only 17 minutes!

Radical Plants it the company that is the creator of these plant-based dips. They have 3 different flavors: Chipotle Lime, Better than Ranch, and Basil Alfredo… ALL PLANT-BASED! 

Where can you find Superdip? Check the list below for a store near you 🙂

• Arbor Farms Market, 2103 West Stadium, Ann Arbor
• The Better Health Store, 42875 Grand River, Novi
• Royal Oak Farmers Market, Royal Oak
• Eastern Market, Detroit
• Zerbos Health Foods, 34164 Plymouth Rd, Livonia 48150
• Western Market, 447 West Nine Mile, Ferndale
• The Pantry in City Market, 401 Central Ave, Bay City
• Johnny Pomodoro’s, 32906 Middlebelt Rd, Farmington Hills
• The Better Health Store, 14105 Hall Road, Shelby Township
• The Better Health Store, 19151 Mack Ave, Grose Pointe Woods
• Green Space & Go, 32867 Woodward, Royal Oak
• Kingmas Market, 2225 Plainfield Ave NE, Grand Rapids
• Market Fresh, 31201 Southfield Rd, Beverly Hills
• Bridge Street Market, 405 Seward Ave NW, Grand Rapids

You can also visit their website by clicking this link.

Ingredients:

1. Spiralized veggies (we used zucchini, squash, butternut squash, cabbage, red pepper)
2. 2 containers of cremini mushrooms
3. 1 cup Basil Alfredo Superdip
4. Splash of Veggie Broth (for sauteing the veggies in)
5. 1 Tbsp Paprika
6. 1 Tbsp Thyme
7. 1 Tbsp Oregano
8. 1 Tbsp Rosemary

1. Start by filling a big pan halfway up with water and bring to a boil. This is going to be for your spiralized veggies.
2. In a separate pot, add a splash of veggie broth and start to saute all of your mushrooms. This will take roughly 8-10 minutes. Remember when you are cooking with veggie broth you may have to keep adding some in the pot every once in a while. Continuously stir your mushrooms too 🙂
3. While the mushrooms are cooking add spiralized veggies to boiling water and boil until it’s cooked to your liking. For more al dente, cook for 5-6 minutes. For softer, cook for 10 minutes. We cooked our veggies for roughly 10 minutes.
4. Add paprika, thyme, oregano, rosemary to mushrooms and mix.
5. Combine veggies together with the mushrooms
6. Add Basil Alfredo sauce and mix.
7. Wah-La! Your meal is complete:) Enjoy!

**Optional- Nutritional Yeast for a cheesy flavor. 

These are the spiralized veggies we used:

Another option is to spiralize your own veggies 🙂

The post 17 Minute Dinner appeared first on Wellness Training Institute.

Ingredients:

• Green Quinoa Dinner
• Creamy Basil Sauce
• Spiralized Butternut Squash
• Spiralized Zucchini

Directions:

1. Make the Green Quinoa Dinner 
2. In a separate pan, start boiling the zucchini and butternut squash for just 4-5 minutes.
3. Combine with the Green Quinoa Dinner and top with Creamy Basil Sauce, and enjoy 🙂

The post Spiralized Veggie Quinoa Dish appeared first on Wellness Training Institute.

Ingredients:

• 1 can coconut milk
• 1 onion chopped
• 4 garlic cloves
• Juice of 1 lemon
• 1 can chickpeas
• 4 handfuls spinach
• 2 handfuls kale
• 1 packet mushrooms
• 1 bunch of asparagus
• 1 teaspoon of each: rosemary, thyme, oregano, paprika 
• Pomegranate seeds (optional)

Directions:

1. Start by cooking the onion and mushrooms for 5-8 minutes to caramelize. 
2. Add chickpeas and garlic. Cook on medium high for 3 minutes covered.
3. Add greens slowly, add coconut milk and allow the coconut milk to thicken.
4. Bring to a simmer then reduce heat for 10 minutes. The milk will thicken with time.
5. For a stew consistency keep cooking! For more of a “soup feel,” cook less.
6. Add lemon juice.
7. Top with pomegranate seeds for an extra burst of flavor.
8. Serve and Enjoy 🙂

The post Thai Chickpea Stir Fry appeared first on Wellness Training Institute.

Tempeh Reuben

Are you craving a Reuben sandwich without all of the added junk in it? Try this recipe out! Tempeh is an excellent source of protein and the sauerkraut has great gut health benefits.

Ingredients:

1 head of Romaine Lettuce
2 packages of Organic Tempeh
1 cup Sauerkraut
Vegan 1000 Island Dressing

Directions:

Cut up Tempeh and slightly sauté it in vegetable broth for about 5 minutes
While Tempeh is cooking you can start making the Vegan 1000 Island Dressing
In a separate pan warm up sauerkraut. This shouldn’t take too long… only about 5 minutes!
Create your romaine boat- start with the tempeh, then top with sauerkraut and the Spicy Cashew Sour cream and wa-la! Your Reuben sandwich is complete.

Are you craving a Reuben sandwich without all of the added junk in it? Try this recipe out! Tempeh is an excellent source of protein and the sauerkraut has great gut health benefits.

Ingredients:

1 head of Romaine Lettuce
2 packages of Organic Tempeh
1 cup Sauerkraut
Vegan 1000 Island Dressing

Directions:

Cut up Tempeh and slightly sauté it in vegetable broth for about 5 minutes
While Tempeh is cooking you can start making the Vegan 1000 Island Dressing
In a separate pan warm up sauerkraut. This shouldn’t take too long… only about 5 minutes!
Create your romaine boat- start with the tempeh, then top with sauerkraut and the Spicy Cashew Sour cream and wa-la! Your Reuben sandwich is complete.

The post Tempeh Reuben Sandwich appeared first on Wellness Training Institute.

Ingredients:

• 1 12 ounce bag Organic Sprouted Quinoa (Tru Roots is our favorite brand)
• 2 tbsp veggie broth (add more as needed)
• 1 sweet onion
• 2 packets mushrooms
• 1/2 lemon
• 4 tbsp Hemp hearts

Directions:

1. Start by adding quinoa to boiling water and reduce to a simmer for 15-20 minutes (cook according to package)
2. While the quinoa is cooking, chop onion and add mushrooms to a pan.
3. Saute mushrooms on medium heat with a splash of vegetable broth. (cover and occasionally stir) After 5 minutes add onion to the mushrooms.
4. After about 10 minutes the onions and mushrooms should be done.
5. Once quinoa is done combine with mushrooms and onions.
6. Add hemp heart seasoning to quinoa or your favorite spices.  

Now you have a big batch of flavorful quinoa! Throughout the week you can heat it up in a pan an add to it. Today we sautéed asparagus and steamed kale to add to our meal. 

For those of you who are working and like hot food for lunch, purchase a steamer and use it to quickly steam a sweet potato, kale, spinach, or any other veggie! This is the steamer we use at our office and it is a lifesaver during times when we didn’t bring a meal with us to work.

We proudly believe our steamer is used more than any other office steamers 🙂    

The post 20-Minute Quinoa Dinner appeared first on Wellness Training Institute.

Nicole’s Go-To Dinner 

On an average night, this is something Nicole loves to make! In this particular recipe we used asparagus, however, it will vary between any other green vegetable (i.e spinach, broccoli, kale, or brussel sprouts). Enjoy 🙂

Ingredients:

• Splash of veggie broth
• 1 packaged Organic Sprouted Tofu
• 1 package mushrooms
• 1 bunch asparagus
• Red pepper flakes (to taste)
• Nutritional Yeast (to taste)

Directions:

1. Drain water from tofu by wrapping it in a paper towel and letting it sit for about 10 minutes.
2.  In a pan over medium-high heat, add veggie broth.
3. Saute mushrooms, covered, for about 15 minutes.
4. Add asparagus and saute until done. Add more veggie broth as needed.
5. Gently crumble tofu into a fresh pan.
6. Cook tofu for about 10 minutes, adding red pepper flakes and nutritional yeast at the very end.
7. Serve warm and enjoy 🙂

The post Nicole’s Go-To Dinner 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.