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I like food. I like food even more when it isn’t processed with unknown chemicals, added sugars & fats, and other compounds I’ve never heard of. You’re not going to believe how easy it is to make your own chips – perfect for dipping in salsa, hummus, or whatever tickles your fancy!

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For traditional pita chips… you will need:

  • 2 tortillas of choice – preferably whole wheat
  • dried Italian herbs
  • sea salt
  • olive oil

For cinnamon pita chips… you will need:

  • 2 tortillas of choice – preferably whole wheat
  • ground cinnamon
  • melted coconut oil

Directions:

  1. heat oven to 400 degrees.
  2. Take both tortillas and cut into triangles with a pizza cutter – like you would a pizza!
  3. Place tortilla triangles on a non-stick baking sheet
  4. Coat with olive oil OR coconut oil
  5. Dust with Italian herbs and sea salt OR ground cinnamon
  6. Bake for about 10 minutes – you will know they’re done when the edges start to get darker
  7. Serve with your favorite dip!

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Unprocess your food and enjoy!

xx,

M

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That’s it. Zoodle season is here. Time to use up all the zucchini you have and make pad thai.

*This dish is… vegetarian, dairy free, and gluten free*

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You will need:

  • two raw zucchinis
  • 1 clove garlic
  • 1 carrot, chopped/julianned
  • 1/2 a large bell pepper (I used red) chopped/julienned
  • 1/2 c. snap or snow peas
  • about 1 tbsp sesame oil
  • low-sodium tamari/soy sauce/coconut aminos
  • 2 eggs
  • crushed peanuts, sesame seeds, cilantro, limes (all optional) for topping

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Directions:

  1. Spiralize zucchini.
  2. Chop up the garlic, carrots, and bell pepper.
  3. Heat sesame oil on medium heat.
  4. Add garlic, carrots, peas and bell pepper to pan. Add pepper and tamari as desired.
  5. Add zoodles to pan with other vegetables. Cook down until the zoodles are about half their original volume.
  6. Continue mixing vegetables together.
  7. In a separate pan, briefly scramble both eggs.
  8. Drain zoodle/vegetable mixture. Zucchini is a very water-dense vegetable so it will release a lot of fluid.
  9. Return to pan and mix in scrambled eggs.
  10. Top with crushed peanuts, limes/lime juice, sesame seeds, and cilantro if desired. Serve immediately, or pack away for a good work lunch. πŸ™‚

 

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Enjoy the zoodle season!

xx,

M

 

 

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Spaghetti carbonara is a favorite amongst us Americans. It’s rich and full of flavor, and makes for the ultimate comfort food. But, like most comfort foods, it’s richness will weigh you down.

Being the huge advocate for comfort food that I am, I’ve been recipe testing this dish for a while, hoping to get it just right. I think I’ve found a winner. Instead of compromising flavor, I’m adding protein, veggies, and lightening up the dish.

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Ingredients:

  • 1 pkg Banza spaghetti
  • 1 c. cooked peas
  • 1/2 c. cooked broccoli (shredded)
  • 2 eggs, beaten
  • 1 tbsp minced garlic
  • about 1 tbsp olive oil
  • salt & pepper

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Directions:

  1. Cook pasta according to directions. Drain and RINSE. This is especially important if you are using a starchy pasta made from lentil, bean, or quinoa flour!
  2. Return the pot to the burner. Turn to medium heat and saute garlic for about 5 minutes.
  3. –> TURN THE HEAT OFF <– extremely important!*
  4. Add pasta, peas, and broccoli to pot and begin to stir to combine.
  5. Quickly add beaten eggs (as to not scramble them!!!) to pot and stir.
  6. Add salt & pepper to taste.
  7. Top with fresh parsley, grated parmesan, or shredded asiago.

 

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Notes:

*turning the heat off is the most important step of this dish; if you do not, you will risk scrambling the eggs you’re adding. As much as we all love scrambled eggs, I don’t imagine you’d love them in your pasta πŸ˜€

*Banza pasta is gluten free, and made from chickpeas thus giving it a higher protein content than white pasta. You can supplement any kind of pasta you like, but using a pasta made from a legume (like chickpeas), will give this dish the higher protein content

*Again, rinsing your pasta is the second most important step. Because you’re using a gluten free, high protein pasta, it is full of plant-based fiber (hence making it starchy). Rinsing your pasta will get rid of this extra starch and make the texture and flavor much better in your dish.

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enjoy!

xx,

M

 

D29CEEEA-FDED-4EAA-AB84-D0773FA89891.JPGTart and rich. Sweet and smooth. Everything you love about chocolate covered strawberries – in a glass. Fresh ingredients. Whole ingredients. No added sugar. Healthy fat, protein, and carbs. Need I say more?

Ingredients:

  • 1 c. frozen strawberries
  • 1/2 c. oats
  • 1 c. unsweetened almond milk
  • 1 tbsp cocoa powder
  • 1 splash PURE vanilla
  • 1 tbsp flax seeds (optional)
  • 1 tbsp chia seeds (optional)
  • 1 scoop protein powder of choice (optional)

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Blend until smooth!

You can serve this one as a smoothie as showed, however, it is equally good (if not better) as served as an ice cream replacement. Yep, in a bowl, with strawberries on top. What could be better after an ass-kicking workout?

I hope you enjoy this one as much as I do!

xx,

M

For the weeks you don’t meal prep – exactly how I came across creating this dish – this one will be ready in about 20 minutes and makes plenty for the remainder of the week. Dairy free, can be made gluten free, one of my favorite foods, and 2 green vegetables. All in one. It can’t get much better for a quick and easy meal!

Let me clarify something before we get started. Daiya Foods is a company that is proudly dairy free and offers *overall* pretty wholesome ingredients in their products, however, it is considered a processed food.

CHEEZE SAUCE INGREDIENT LIST:

Filtered Water, Tapioca Starch, Non-GMO Expeller Pressed: Canola and/or Safflower Oil, Coconut Oil, Sea Salt, Vegan Natural Flavours, Pea Protein Isolate, Tricalcium Phosphate, Cane Sugar, Lactic Acid (Vegan), Xanthan Gum, Yeast Extract, Titanium Dioxide (A Naturally Occurring Mineral), Annatto (Colour), Onion

(Daiya Foods).Β 

Sure, this food product is processed, meaning it isn’t entirely “clean” but I am clarifying, again, that this meal is intended to be a weeknight meal when you’re short on time – and you could be consuming things far worse than this cheeze sauce. πŸ˜€ if you have any questions regarding the ingredients, you can always send me a direct message or shoot me an email!

ANYWAY, let’s get started!


Ingredients:

  • 1 box pasta of choice – whole wheat, Banza, other gluten-free variations if desired
  • 1 pkg Daiya foods cheese sauce
  • 1 c. broccoli
  • 1 c. snap peas
  • 1 tsp garlic

Directions:

  1. boil water and add noodles once boiling.
  2. take two microwave-bowls and in the first, add broccoli, and in second bowl, add snap peas. Put about a tablespoon of water in each bowl. Microwave each of them (covered) to steam for about 3 minutes each.
  3. Drain pasta in a colander when al-dente.
  4. Add garlic to hot pan with a dash of olive oil and saute for about 5 minutes.
  5. Turn the burner off.
  6. Return pasta back to pot on burner that you have turned off (it’s still warm).
  7. Add pkg of Daiya foodsΒ cheeze of choice along with steamed vegetables.
  8. Add about a teaspoon of each of the following (or more if you prefer): garlic powder, black pepper, dried Italian herbs, Mrs. Dash, and nutritional yeast.
  9. Thoroughly combine and serve!
  10. enjoy!

This makes multiple servings so if you neglected to meal prep (as I did when I created this recipe), you’ll have more to go around for the rest of the week. πŸ˜€

Happy eating!

xx,

M

Healthy, happy, hearty breakfasts on-the-go are the best breakfasts in my humble, almost-nutritionist opinion. πŸ˜‰ Starting the day off with whole grains helps your body keep a steady supply of energy throughout the morning, both eliminating that dreaded, nap-inducing sugar crash, and prevents a 10-am-lunchbox raid.

Let’s get started!


APPLE CINNAMON WHOLE GRAIN MUFFINS

*recipe is vegetarian and can be made dairy/gluten free*

Ingredients:

  • 1/2 c. melted coconut oil
  • 1/4 c. brown sugar/coconut sugar
  • 2 tbsp pure maple syrup
  • 1 egg
  • 1 tsp vanilla
  • 1 c. greek yogurt (or plant-based yogurt of choice)
  • 1 tsp baking powder
  • 3 tsp cinnamon
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 c. whole wheat flour
  • 1 c. oats
  • 1 finely diced apple of choice

Directions:

  1. Combine first SIX ingredients (wet ingredients) in a mixing bowl.
  2. In a separate bowl, combine next SIX ingredients (dry ingredients).
  3. Slowly add dry mixture into wet mixture, combining thoroughly.
  4. Fold in diced apple lastly.
  5. Scoop into muffin tins lined with muffin liners and bake for 20-25 minutes at 375
  6. Enjoy!

*serving suggestions: top with nut butter for an easy extra protein, or eat with a hard boiled egg and and half an avocado packed together for aΒ complete breakfast on the go!

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Happy eating!

xx,

M

 

When an American is asked to name a college food, what comes to mind? Ramen. In a cup. In a package with the block of noodles and a flavor package. Nutrient-dense? Wholesome? Identifiable ingredients? Nope. Comforting? Warm? Satisfying? You bet.

I have taken this brick of noodles and made it a little bit more bearable but all the more satisfying. Today, brick of of noodles + a time crunch = something I hope you will love as much as I do. πŸ™‚ It won’t take you very long either!

*recipe is vegan/vegetarian*


Ingredients:

  • green vegetables of choice (I used broccoli and snap peas)
  • 1 c. vegetable broth
  • 1 tbsp soy sauce/tamari
  • 1/2 c. water
  • 1 tsp minced garlic (or so)
  • 1 block ramen noodles from pkg, or 1 pkg of fresh ramen noodles
  • 1 tsp black sesame seeds for garnish & extra flavor

How-To:

  1. Saute vegetables of choice in olive oil al dente. Add garlic and kill the heat.
  2. Remove vegetables from pot and add broth and water to the pot. Bring to a boil.
  3. Add noodles and cook according to pkg (about 3 minutes).
  4. Add the soy sauce/tamari to the bottom of serving bowl.
  5. Grab noodles from broth with a spaghetti spoon. Pour broth into serving bowl over soy sauce/tamari
  6. Place noodles in bowl in the broth mixture
  7. Place vegetables on top of noodles and arrange as desired.
  8. Top with sesame seeds and serve with chopsticks or a fork πŸ˜€

Take that, college! And as always, happy eating!

xx,
M