Simple Plant-based Mac & Cheez Recipe

So, mac and cheese is probably my favorite comfort food. When I was growing up, I loved the stuff you made from the box - Kraft. Now, not only do I avoid food that comes from a box, but I avoid the dairy too.

That doesn’t mean I can’t enjoy mac & cheese though! In fact, this recipe, which uses cashews as a base instead of cheese and butter - is not only tastier but easier and faster than making the “real” thing! And, I would argue its a heck of lot healthier too. Try this plant-based cheez sauce recipe & I guarantee you’ll be making it again.

Gather:

Pasta (I like brown rice pasta) - one package

2 cloves garlic

1 cup of raw cashews soaked in water for at least one hour

1 1/2 tbsp of Bragg’s liquid aminos

1 tsp paprika

1/2 cup Nutritional Yeast

Make the pasta according to the package directions.

Drain the cashews.

Add the cashews and the rest of the remaining ingredients to the blender. Start to add water to blend into a sauce. I start with about 1 cup of water. Add water, blend... if you want it thinner just keep adding small amounts of water. It will end up a creamy consistency.

Stir in the cashew cheez sauce into the cooked and drained cashew. I added some chopped parsley here.

Get creative - try adding miso, chipotle and other seasonings to the sauce. Throw your favorite veggies in with the pasta - I like kale, fresh tomatoes, cauliflower, broccoli and / or mushrooms.

Steel Cut Oats with blackberries, coconut and hemp seeds

I’ve been on a big oatmeal kick lately. It’s the best on cold spring mornings. Steel cut oats take a little longer to cook, but you end up with several servings.

Gather:

1 cup steel cut oats

Almond milk - about 1/2 cup

1 tsp cinnamon

1 tablespoon coconut oil

Pinch of sea salt

Toppings: blackberries, flaked coconut, hemp seeds

Bring 4 cups of water to a boil. Slowly stir in the oats, cinnamon and a pinch of salt. Keep boiling until it starts to thicken. Then, turn heat to low and simmer the oats for about 30 minutes - until its a thick porridge consistency.

Turn heat off, and stir in the almond milk and coconut oil. Top with blackberries, flaked coconut and hemp seeds (or make up your own toppings).

Get Moving

Do you exercise on a regular basis? Exercising on a regular basis strengthens muscles, improves heart and lung function, reduces your risk of major diseases, stimulates the growth of new brain cells, and even adds years to your life. Regular aerobic exercise lowers levels of stress hormones. For many people, exercise helps relieve depression as effectively as antidepressant medication.

Studies show just 30 minutes of physical activity on most days is all that's required to reap big benefits. What’s most important is consistency. Here are some of my tips to get moving!

• Find a kind of exercise you enjoy. If you like to walk, great, go for a walk everyday. If yoga is your thing, do that. If it’s something you like, you’re more likely to stick with it.
• Get a workout buddy. This gives you both some accountability. You won’t skip a run if you know you are letting down your run buddy!
• Challenge yourself. If you walk or run, sign up for a 5K, 10K, or longer race. If you disc golf, sign up for a tournament. This gives you a goal to work towards.
• Listen to fun music or podcasts while you workout. My favorite podcasts are the Rich Roll podcast, Serial, and Radiolab.
• Mix it up. If you get bored with one type of workout, do something else. For instance, I am a runner, but lately I’ve been adding hot yoga to my workout routine.

What’s your favorite type of exercise?

Banana Baked Oatmeal Recipe

Spring is finally here! Even though the days are getting warmer here in Colorado, the mornings are quite cold. I made this baked oatmeal recipe on a lazy, cold, Saturday morning recently. It was delicious! Try topping with a drizzle of maple syrup and some fresh blueberries.

Serves 4

Gather:
2 cups oats
2 cups almond milk
1 banana pureed or thinly sliced
1 tsp cinnamon
1/2 tsp cardamom
1/4 tsp of vanilla powder
1 tsp baking powder
1/2 cup chopped walnuts
1/2 cup chopped pecans
Coconut Oil

Preheat oven to 375.

Grease a baking pan or cast iron pan with coconut oil. The cast iron pan I used here is 9" diameter.

Mix the oats, almond milk, banana, spices and baking powder. Put into the cast iron pan.

Top with the walnuts and pecans and a sprinkle of cinnamon.

Bake for 30 minutes.

How to Make a High Protein Lunch to Fuel Your Day

Sometimes, you're in the mood for a healthy lunch... but are not necessarily in the mood for a green salad. Something that fills us up faster and keeps us satiated longer. Enter the quinoa salad! Quinoa is a fast-cooking grain with a high nutritional profile. I’ve introduced most of my clients to the idea of a quinoa salad for lunch, because its very filling, nourishing and energizing.

So what is quinoa exactly? It is an extremely high energy grain and has been grown and consumed for about 8,000 years on the high plains of the Andes Mountains in South America. The Incas were able to run such long distances at such high altitudes because of this powerful grain.

Quinoa:

• Is a complete protein (contains all 8 amino acids)
• Protein content equal to milk
• High in B vitamins, iron, zinc, potassium, calcium and Vitamin E
• Gluten-free, easy to digest
• Ideal food for endurance
• Strengthens the kidneys, heart and lungs

Quinoa Edamame Salad

This salad is very quick to come together and will keep in the fridge for a few days. So make a big batch and save for leftovers. It’s inspired by a similar salad I had while visiting a friend in Seattle.

Gather:

1 cup quinoa

1/4 cup sesame seeds (I like to use the black ones)

1 cup shelled edamame, thawed or cooked if using frozen

1 bell pepper, diced

1/2 cup of arame (arame is a seaweed, you can buy it at your local health food store)

1 clove of garlic

1 half inch slice of ginger

1 tsp Bragg’s Liquid Aminos (or soy sauce)

1/2 tsp Apple Cider Vinegar

2 TBSP Sesame Oil (or olive oil)

Make:
1. First cook the quinoa. Combine quinoa and water in a saucepan. Cover and bring to a boil.

Reduce heat to a simmer and continue to cook covered for 15 minutes or until all water has been absorbed. Remove from heat and let stand for 5 minutes covered; fluff with a fork.

2. If you are using arame, start soaking it in water to soften it.

3. While the quinoa is cooking & arame is soaking, chop your veggies.

4. Make the salad dressing by blending the garlic, ginger and liquids.

5. Strain the arame.

6. Mix everything together

Enjoy!