Mexican Bean Salad

Hey loves! Jenni here with a new recipe for you to try! This recipe is quick to make and great to meal prep and eat throughout the week! You can eat it cold or make it into a quesadilla with some yummy vegan cheese! You are going to LOVE this recipe. Vegan or not, this is a great meal that is very versatile! For this salad you will need the following ingredients:

  • 1 19oz can black beans, drained and rinsed
  • 1 19oz can pinto beans, drained and rinsed
  • 2 cups of corn kernels, fresh or frozen and thawed
  • 1 10oz can of Rotel diced tomatoes and green chilies
  • 2 ripe avocados, peeled, pitted, and diced
  • 1/2 red pepper, chopped
  • 1/2 orange pepper, chopped
  • 1/4 onion, red or yellow, chopped
  • 1 jalapeno, finely chopped
  • Handful of chopped fresh cilantro
  • 1/2 tablespoon ground cumin
  • 1/2 tablespoon ground black pepper
  • 1/2 tablespoon salt
  • 1/2 tablespoon garlic powder
  • 3 tablespoons fresh lime juice

FOR QUESADILLA:

  • 1/3c Mexican Bean Salad
  • 1/3c Follow Your Heart Cheddar “cheese”
  • 1 Flour Tortilla

INSTRUCTIONS FOR SALAD:

  1. Add everything into a large bowl. Toss well to combine. If meal prepping, cover and store in the refrigerator for up to three days.

INSTRUCTIONS FOR QUESADILLA:

  1. Melt 1/2 teaspoon of vegan butter or oil in the skillet on medium heat. LESS IS MORE when making a crispy, delicious quesadilla. Just use enough to coat the bottom the the pan.
  2.  Add the tortilla and top with vegan cheese (I used Follow Your Heart Cheddar)
  3. Add the Mexican bean salad to one half of the tortilla. This will make it easier to fold.
  4. Continue to cook until you see the cheese begin to melt. Once melted, fold the quesadilla in half using a spatula.
  5. Transfer onto a cutting board and cut into wedges.
  6. Serve with a side of guacamole and fresh salsa!

For this recipe feel free to mix it up and make it your own! Bon Appetit loves!!

 

XOXO, JENNI

Pumpkin Bread

I love fall because it’s colors are like being wrapped in a soft blanket of warmth. Vibrant reds and oranges paint the trees, there is a crispness to the air, and all the aromas of cinnamon, apple, and pumpkin fill my nose! Oh, and I am a #basicbitch with all of my pumpkin spice! Vegan of course! I am a carb baby and I love any kind of loaves or breads! I literally could eat some sort of sweet bread Every. Single. Day. The other day I decided to make mini pumpkin loaves. I experimented with my favorite banana bread recipe and changed it out for pumpkin (so yes that means you could totally substitute the pumpkin for about 3 large bananas and have this bread become a banana bread instead, or hell make them both)! For this bread you will need the following ingredients:

-1 Can of organic pumpkin purée (a little less about 1 1/3 C if you want it a little less dense)

-2 Tbs of ground flaxseed

-1/3 C of plant based milk (like to use cashew almond)

-1/3 C of melted coconut oil

– 2 Tbs of pure maple syrup

-2 tsp of pure vanilla extract

-1/4 C of sweetener of your choice (coconut sugar, stevia leaf, brown sugar….)

-1/2 C rolled oats

-1 tsp of baking soda

-1/2 tsp of baking powder

-1/2 tsp fine sea salt

1 1/2 C of flour

Preheat oven to 350 and grease your loaf pan ((9×5) or mini loaf pans or muffin tins). In a large bowl stir in all the wet ingredients (the top 6) until combined (if you are switching the pumpkin for banana, mash the bananas until almost smooth and have 1 1/3 cups). Add the dry ingredients one at a time, in order of the above list. Stop mixing when there is no more flour to be seen at the bottom of bowl or in mixture. Spoon into your pans and bake for 30 minutes (start with 20 if your using muffin pans or mini loaves, I always check every 10-15 minutes, especially if I am not using my oven). If the dough is still wet, bake another 20 minutes until a toothpick can be inserted and come out clean. Cool on a cooling rack and then slice and serve. Top with walnuts, pumpkin seeds, or pecans. I like to drizzle a simple glaze (melted brown sugar) on mine. ENJOY =)

XOXO

Erica

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The Naked Vegans (baked goods)

Greek Tofu Scramble

Got this recipe from Forks Over Knives and it was so yummy and quick I had to share! This is perfect for breakfast but also awesome for dinner (which is what I did). For this meal you will need:

-14oz package of extra firm tofu

-1/3 C of nutritional yeast

-1 1/2 tsp of each dried basil and parsley

-3/4 tsp of ground turmeric

-sea salt and pepper to taste

-3/4 C of diced red onion

-1 1/2 tsp of garlic

-1 1/2 (14 oz) cans of artichoke hearts chopped

-1 1/2 C of cherry tomatoes

-1/3 C of kalamata olives (optional)

-4 1/2 C of baby spinach

After tofu is drained and patted dry with a towel, crumble it in a bowl with the yeast, parsley, basil, turmeric, salt and pepper. Mix well. In a large pan over medium heat, cook onions until translucent (keep adding water if needed to avoid sticking). Add garlic and stir. Evenly add tofu mixture to pan and cook until bottom of tofu is golden brown. Add artichokes, olives, and tomatoes and cook about 5 more minutes. Add spinach and cook an additional two minutes. Serve with a side of whole grain toast and some fruit.

Enjoy =)

XOXO

Erica

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Protein Bites

Want a quick healthy snack that is a little ball of energy and protein? Look no further! These little bites, which can be done plenty of ways, will give you all you are looking for in a good healthy snack. Plus, they will make you think your eating cookie dough and only take 5 minutes to make!

Below I will provide how to make these bites three ways, but you will see that all you have to do is really switch out the protein powder flavor for more creative flavoring =) So for these awesome energy and protein packed bites you will need:

1 1/2 C of flour of your choice

1/4 C of protein powder

2 Tbs of chia seeds

1 Tbs of ground flax

1/4 C of agave or maple syrup

1/4 C of coconut oil

1/4 C of almond or other plant milk

This is all you will need for any flavoring. I used Vega Plant Protein Powder in the Salted Caramel flavor, so I didn’t add anything else, except some sea salt to sprinkle on top of the bites when they were done. To make you simply put all the dry ingredients in a bowl and whisk until blended. Add the wet ingredients and mix well (you may need to add one or two more tablespoons of nut milk, but you want it to be a crumbly dough mixture). Once well mixed, knead and squeeze dough so that it forms, and then roll into little balls and store in the freezer. Viola!

Other yummy flavors is lemon poppy seed and chocolate. For the lemon just use vanilla plant protein powder, replace the chia seeds with poppy seeds (or stick with the chia) and the  1/4 C of nut milk with 1/4 C of lemon juice and add 2 Tbs of nut milk. For decadent chocolate bites, use chocolate plant protein powder and then roll in finely chopped peanuts, cashews, or coconut flakes. Enjoy!

XOXO

Erica

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Eating More Raw

Hello beauties! So I know I told you on my last video that I was transitioning to more raw eating (still vegan of course), and would share with you how my week typically has been going. I am not eating 100%, more like 60-80%. I am feeling better and you definitely can feel a difference in mood and energy even with just the short time, and not a full transition. Eating raw vegan has been shown to diminish signs of depression, increase energy and stamina, create healthier glowing skin, cure illness and disease, and many other wonderful things, and honestly why wouldn’t it? We are eating power packed nutrients that the earth herself is providing. My face has not really broken out, and I have not worn foundation at all the last couple weeks because of it. My hubby and others keep complimenting on my skin, so these little things help me want to continue to stay raw.

So, what have I been eating for my raw meals? I start my mornings off with soaked steel cut oats. I love these because not only are they packed with protein and fiber and extremely versatile, but they are so easy and excellent for me to grab on the mornings when I coach and have to be out the door at 4 a.m (yes leaving my house at 4)! These, well actually my lunch meals too are all super easy and can be changed up in so many ways, even though the base is the same. For the oats all you have to do is get some steel cut oats, place them in a jar with your favorite raw nut milk, and then add your favorite fruits, seeds, nuts, and spices. Close the jar and store in the fridge until ready to eat (note that it takes about 5 hours for them to soften, I make a whole weeks worth at the end of each week that way I always have some ready). My staples to all my morning oats are of course the oats and nut milk, along with chia and hemp seeds, and usually cinnamon. I like to add apples and raw walnuts or almonds, bananas with raw cashew (a little bit of raw carob powder is good too), blueberries with my favorite raw nut butter (tastes like pb&j Sammy), and papaya with raw sunflower seeds and some agave. The creativity is endless.

For lunch or dinner I have been doing a green smoothie which I mix up between kale and spinach and some kind of fruit, along with chia and hemp seeds. If I don’t do the smoothie I have been doing kale salads, which I am currently obsessed with. These too, can be super versatile and delicious as well as very easy to make. I add kale, a fruit, a nut, and other raw veggies and alway season with cayenne pepper, and either lemon juice, a balsamic and/or EVOO or raw agave. A few of my fave varieties are the kale with red onion, tomatoes, carrots, celery, apples/pears, and almonds with a coconut balsamic and a habanero EVOO, or a mix of the kale, raw sunflower seeds and raw cashews, cinnamon, a little cayenne, and raw agave. These salads are superfoods packed with nutrients and lots of fiber as well keep you full. Note that kale must be chewed in its entirety for it to fully digest properly, otherwise it can sit heavy in your stomach. For this reason I chop it in the food processor after I chop it up by hand. Most of us are always in a rush and are never on a slow mode in life, my husband is like this and eats his food super fast and doesn’t thoroughly chew it. So make sure you chop the kale really good and chew completely =)

Snacks are easy, I just nosh on some fresh fruit or veggies with my favorite raw nut butter, or have some seeds and nuts. Try these out and make them your own! Let me know which is your favorite morning oat, green smoothie, or kale (or green) salad!

XOXO

Erica

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Raw Nut Bars

This recipe was inspired by Sasha Fraser’s Raw Food Recipes and Preparation. It super easy, little cleaning, no cooking, and delicious. The recipe makes 6 good sized bars (you could always cut them smaller or larger). They are good for a quick take on the road breakfast or snack, and provide energy. For these bars you will need the following:

  • 3 large bananas
  • 1 tbsp of lemon juice
  • 1 C of raw nuts of choice (I use pistachios and cashews)
  • 2 C of rolled oats
  • pinch of sea salt
  • 1/4 C of melted C of extra virgin coconut oil

Line a shallow tray with parchment or cling wrap (8×6 is a good size if you have it), mix bananas and lemon juice in a blender, process nuts and oats until they are finely chopped, then add salt, banana purée and coconut oil and process until combined. Spatula the mixture in your tray until it is flat. Sprinkle with cinnamon, cover and place in fridge for at least an hour. When mixture is set, remove and cut into bars. Enjoy or store in an air tight container in the freezer for up to a month.

XOXO

Erica

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Raw Carrot Soup

If you are wanting a nutritious and delicious meal that takes 5 minutes to make, then look no more! I made this yummy raw carrot soup last night and it was super refreshing, especially in this humid Georgia summer month! For the soup you will need 6 medium carrots, 2/3 cup raw almond milk (or you could use your fave plant milk, and if you don’t have raw used your store bought), a handful or two of fresh parsley, and salt, pepper, garlic, and cumin to taste.

Now to make, just add it all in a food processor or blender and blend until well blended! Add about 1 1/2 Cups of boiled water, give it one more pulse or two to mix and then serve in warm bowls (pop the bowls in the microwave if you would like to keep the soup warmer for longer). Garnish with a drizzle of your plant milk and some parsley. Enjoy!

XOXO

Erica

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Walnut Tacos

Hey y’all!!! So I have been getting a lot of questions on how to make the walnut tacos, and have been meaning to post it! Sorry!!! So let me just say, this is probably the easiest meal you can make! Like super easy, and it tastes like you were in the kitchen forever. A few things first… you can make the consistency of these tacos chunky or fine. I make mine more fine because I like that they will stay in place and when they are in a dough like mixture, they are perfect not only for tacos, but for also making nut burgers. If you prefer to have a little more crunch, just pulse the nuts a couple times, then add your liquid and spices, and pulse a little more.

Here is how I made this version: About three cups of walnuts (seriously just eyeball this, you can always have leftovers), 1tbs (or so) of olive oil, squeeze of a fresh lemon (or you can just use lemon juice), garlic; braggs BCAA (or soy sauce); pepper to taste. Blend the walnuts first to almost the consistency you want, add all of your liquids and spices and continue to blend until mixed. The olive oil and lemon juice will make the walnuts almost paste like (which is why this could be perfect for burgers…yes the paste doesn’t look very pretty but I promise its so yummy), so its easy to spoon in your tortillas. I placed mine in the air fryer for literally 3 minutes and they were crispy and delicious (don’t have an air fryer? Just pop them in the oven, or microwave for like 30-60 seconds).

These are great because the possibilities are endless! I made another version with lime juice and peppers with salsa and they were my favorite. So, let your imagination run wild with these! Don’t be afraid to really test your taste limits! Don’t forget to share what you put in your tacos! These will be a family fave! Enjoy!

XOXO

Erica

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Fudgey Chocolate Cupcakes

These cupcakes are super moist and yummy, and even better…easy to make! For these delish sweets, you will need the following:

2 C of your favorite plant milk (I used unsweetened vanilla almond)

2/3 C of vegetable oil or melted coconut oil

2 tsp of vanilla extract

2 1/2 C of your favorite flour (I used organic all purpose)

2 C of coconut sugar (can substitute other)

3/4 C of cocoa powder

1 tsp of salt

1 tsp of apple cider vinegar

2 tsp of baking soda

Preheat your oven to 350 and mix the oil and sugar together. Next add the vanilla, flour and cocoa. Blend well, and then add the vinegar and baking soda. Mix just enough until blended. Grease your cupcake tin and bake for 20-30 minutes. As ovens vary, I suggest looking at the 20 minute mark and if not done adding 5 minutes. I always pull out if there is just a spot of batter on the knife because it will solidify while it cools. These are yummy without frosting (I frosted some and left some bare), but if you want to add frosting, I used the one from my Coconut Lemon Cake (which you can find on here). If you would prefer a healthier frosting, mix 1/2 C of coconut oil, 1/2 C water, 1 Tbsp of vanilla extract, 2 C of avocado, 1/2 C of cocoa powder, 1 C of powdered sugar, and a couple pinches of salt. Wait until cupcakes are cool, then frost (or not) and enjoy!

XOXO

Erica

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Lasagna Rolls

I am a carb person! I love hearty dishes with pasta, garlic bread, and pastries. Just because I went Vegan doesn’t mean I have to give up on these comfort foods of mine. I always get excited when I can have a soul warming dish that tastes good and is heathy too, not only for me but for the animals who weren’t harmed for the meal as well! These lasagna rolls are so delicious and my 5 year old gobbled them up! For this recipe you will need:

Whole wheat lasagna noodles

8 oz of sliced mushrooms

1 clove of garlic minced ( or dry garlic to taste)

1 Tbsp of olive oil

1 15.5 oz jar of marinara sauce (or make your own by blending up some tomatoes, onions, garlic, Italian seasoning, salt, and pepper)

10 oz of fresh or frozen spinach

8 oz of vegan nut ricotta cheese ( I used mozzarella because I had it on hand)

1/2 Tbsp of nutritional yeast

1/4 tsp of salt and pepper

2 Tbsp of fresh basil

Pre-heat your oven to 425 degrees and cook noodles according to package. Put your oil in a pan and sauté the garlic and mushrooms until browned. Add in your marinara sauce and bring to a boil and then simmer until the sauce is thickened. Stir your spinach, vegan cheese, salt, pepper, and yeast until blended in a big bowl. Take your noodles and spoon the spinach mixture onto the noodles and roll up and place them seam side down in a greased 9inch baking dish. Poor the mushroom sauce over the rolled noodles and any extra spinach mixture you have on top and place in the oven

for about 20 minutes or until its bubbly. Sprinkle with basil, serve, and enjoy!

:Recipe provided by emeals

XOXO

Erica