Lemon Raspberry Parfait

Lemon Raspberry Parfait

Here's to your health! This is a perfect recipe to bring in the new year. It's low calories, guilt free and appropriate for diabetics, and tastes amazing. It's the perfect combination of tart and sweet. I tried many combinations to get this recipe right, and this is the final product. So give it a try and please let me know what you think. 

Lemon Filling

1 cup soy milk creamer

1/4 cup cornstarch

zest of 2 lemons or limes

3/4 cup agave nectar

1 cup coconut milk, regular

3 Tbsp + 1 tsp lemon juice

Raspberry Filling

1 cup raspberries (fresh or frozen)

4 Tbsp cornstarch

1/2 cup 100% apple juice concentrate (or 100% white grape juice concentrate)

1/4 cup agave nectar

Benefits of Raspberries
They are a good source of fiber, iron and vitamin C. They are useful in cases of infectious disease, they help with constipation, kidney failure and liver failure. 

Happy New Year! 

Mashed Sweet Potatoes

Mashed Sweet Potatoes

I know what you're thinking, but don't be afraid of this recipe. Trust me, I was questioning my sister when she first tried to change up our Christmas dinner by making mashed sweet potatoes instead of regular mashed potatoes. But these are absolutely amazing, and I would take them over regular potatoes anyway! I know you will feel the exact same way once you give them a try.

Recipe

3 lbs sweet potatoes

4 Tbsp vegan butter

4 Tbsp soy milk

1 tsp salt

1 tsp agave nectar

Benefits of Sweet Potatoes:
They help to produce a sensation of satiety, therefore it aids in weight loss. They are a great source of pro-viamin A. Also they help prevent arteriosclerosis, and helps to protect the inner lining of the arteries.

Give this recipe a try for your holiday dinner! Merry Christmas!

Christmas Tree Salad & Raspberry Dressing

Christmas Tree Salad & Raspberry Dressing

This is a special Christmas recipe that will bring color and nutrition to your holiday dinner, with a delicious taste. It is always a good idea to add more low calorie foods to our christmas dinner, since we tend to eat extra calories during the holiday season. So think of yourself and others and add this delicious salad to your holiday menu. Look at it as gift a gift of health to you and your loved ones.

Raspberry Dressing

1 cup raspberries (fresh or frozen)

1 1/2 tsp basil

1/2 cup water

2 tsp cornstarch

1 Tbsp lemon juice

2 Tbsp agave nectar

1 tsp salt

Christmas Tree Salad

1 bunch swiss chard

1 apple, diced

1/3 cup raspberries

2 mandarin oranges, diced

1/4-1/2 cup pecans

Benefits of Raspberries

They are a good source of fiber, iron and vitamin C. They are useful in cases of infectious disease, they help with constipation, kidney and liver failure. 

Benefits of Swiss Chard

It helps to aid in digestion, it is a diuretic, works as a purifier. It is a good source of iron. Also, it is helps with kidney stones. Swiss chard is recommended for people who are obese because it helps with satiety and is a low calorie nutritious food.

Stuffing & Gravy

Stuffing & Gravy

The average person consumes a whooping 6,000 calories for Christmas dinner. That is almost the equivalent of 2 pounds, and that is just for the dinner. Here are a couple of great recipes to try out this Christmas, that will be much easier on your waist line. They still have a terrific flavor, but fewer calories. 

So try it and enjoy!

Check out the video of how to make these deliciously healthy recipes! 

Stuffing Recipe:

1 package bread crumbs

5 Tbsp vegan butter

1/2 onion, diced

2 stalks celery, diced

2 cups vegetable broth

1 1/2 Tbsp McKay's Chick'n Seasoning

1 tsp sage

1/2 tsp thyme

Gravy Recipe: 

1/3 cup vegan butter

1/3 cup flour

1 Tbsp McKay's beef seasoning

1 tsp salt

1/2 tsp onion powder

1/4 tsp garlic powder

1 cup water

1 cup soy milk

Benefits of Garlic

It's a great natural antibiotic, helps to lower cholesterol, increases blood fluidity, it is anti-carcinogenic, helps to combat hypertension, and inhibits the formation of malignant tumors. 

Benefits of Onion

Loosens bronchial mucus, prevents arteriosclerosis, and also helps prevents cancer.

Peppermint Mocha

Peppermint Mocha

Here's a recipe that will knock your socks off! It's the perfect holiday drink to cozy up with in the chilly evenings. This drink is similar to the ones you can buy in coffee shops, only healthier, plus, a whole lot cheaper!

It's quick and simple to make, which makes a perfect treat for you and your friends and family to enjoy. So whip this recipe up and gather around a nice warm fire and sing some christmas carols. 

Recipe:
1 cup soy milk
2 tsp cocoa powder
2 tsp agave nectar
2 drops peppermint oil

Banana Nut Smoothie

Banana Nut Smoothie

Ever wonder what to do with those brown bananas? I have a solution! In this video I show you want to do with growing bananas, and I also make one of my favorite smoothies. Have you ever tried the Peanut Butter Mood smoothie from Jamba Juice? Well, this is it vegan style. 

Recipe:

2 frozen bananas

1 cup soy milk (or other milk alternatives)

2 Tbsp peanut butter (or other nut butters)
2 Tbsp ground flaxseed

Benefits of Bananas:

They are high in potassium, which makes it excellent for fighting heart disease. A diet high in potassium and low in sodium helps prevent arterial hypertension, arrhythmia, stroke and even cancer. Bananas are effective in relieving diarrhea in children and also adults.

Nuts/Nut Butters

Some people are worried that nuts or nut butter will make them gain weight since they tend to be high in calories. When comparing calorie for calorie, nuts are less fattening than meat, sausage, milk fats or refined sweets. 

It's true nuts have a high caloric content, but their oil is composed of mono or polyunsaturated fatty acids, which are easily metabolized and don't tend to be deposited in the body. 

So eat nuts in place of other calorie-rich foods and not in addition to them.

Vegan Holiday Turkey

Vegan Holiday Turkey

There are 7.3 million vegetarians who will be celebrating Thanksgiving day. So I'm giving them something to celebrate. Some vegans/vegetarians tend to make an exception on the holidays, and eat turkey. It's only once or twice a year right? Well, it's time to stop making excuses and start making your own vegan turkey! 

Here is a special recipe video to enjoy this holiday season. This is a great alternative to having turkey for your holiday meal. It's a simple recipe to make, but tastes amazing. Even non-vegan and vegetarians will love this as well.

This is SO much better than the ones you can buy in stores, plus everyone will be impressed at your amazing cooking skills once they taste it. So go ahead, impress those taste buds, and make your own vegan turkey this holiday.

Ingredients:

2 1/2 c. vital gluten flour

1/2 c. nutritional yeast flakes

1 tsp thyme

1/2 tsp rubbed sage

1 tsp onion powder

1 tsp salt

2 tsp McKay's Chick'n seasoning (optional)

2 c. vegetable broth

1/4 c. olive oil

1 Tbsp soy sauce

Puff Pastry (vegan)

Instructions:

In a mixing bowl add all dry ingredients and stir. In another bowl add all liquid ingredients. Combine both dry and wet ingredients and with a spoon or hand, until it is mixed well. Form into a loaf with your hands. Unwrap the cheese cloth and place the loaf on the cheese cloth. Roll up the cheese cloth, and place string on the ends to hold the loaf in the cheese cloth. 

In a pot fill with water, enough to cover the loaf, and bring to a boil. Place loaf in a pot of boiling water. Make sure it is enough water to keep the loaf the entire time. Once you place the loaf in the bowling water, bring the heat down to a medium-high heat. Leave in water for 50-60 minutes. Remove loaf with tongs. Allow it to cool off and then remove the cheese cloth.

You can serve the loaf like this or add puff pastry to the outside of the loaf, to make it look more like a turkey. Roll out the puff pastry and wrap the loaf in it. Brush on olive oil on the top of the puff pastry to help brown it. Place the loaf in the oven at 400 degrees for 20-25 minutes, or until you see that it is golden brown. 

Serve and enjoy!  

Leftovers? It makes the perfect sandwich when you slice it thin. Homemade is always best made. 

Enjoy your Thanksgiving day, and remember there is truly so much to be thankful for, no matter what we may be going through. God bless!

How To Avoid Weight Gain This Holiday Season

It's that time of year again. As much as we love the holiday season, we tend to love it too much. Our stomach and thighs don't seem appreciate it as much as our tongue does. The season where the average person gains 5-8 pounds during the holidays. That's 5-8 pounds! Can you imagine?!

We tend to eat and drink more during the holiday season, and exercise far less. It's time to switch that around, and exercise more and eat healthfully. 

I've put together a video of 7 tips to help you avoid the dreaded holiday weight gain, while still being able to enjoy yourself. 

Watch this video, your jeans will thank you come January! 

Be proactive! Make the decision to commit to being healthy this holiday season. Health is not by chance, it is by choice. The choice is yours each day. By this time next year what would you like to achieve? 

Just remember to allow yourself to be a beginner, because no one starts off being excellent. Ask yourself if what you're doing today is getting you closer to where you want to be tomorrow.

This time next year you will be glad you started.

Super Moist Pumpkin Bread

Pumpkin Bread

Fall is all about pumpkin! I'm never one to neglect my pumpkin duties during the fall, so I figured I would share a couple of my favorite fall recipes with ya'll. This one is one I made up a couple of weeks ago, when I was going to make a different dessert for Saturday, but didn't have the right ingredients. It turned out wonderful and super moist! 

Find out how to replace eggs when baking!

Watch video for recipe!

Benefits of Pumpkin:

Pumpkin is a part of the squash family. Pumpkins are rich in provitamin A and antioxidant flavonoids. It helps prevent arteriosclerosis and cancer. Since they are rich in potassium and low in sodium, it acts to prevent hypertension and its negative consequences (arterial blood clots and stroke).

It is a good source of beta-carotene, which is beneficial to the loss of visual acuity or vision disorders originating in the retina.

It is 1 of the 3 of the most effective, proven anti-carcinogenic vegetables, since it contains beta-carotene, vitamin C and vegetable fiber.

It is a mild laxative, along with its soothing cation on the digestive tract. It is suggested for constipation.

If you make this recipe please take a picture of you with the final product so I can share it with others. Enjoy the pumpkin season! 

Protein for Vegans

Protein for Vegans

So often I'm confronted about the need of protein on a vegan/vegetarian diet, and I hear about how difficult it is to find it in plant based foods. I decided I would make a video of some of the plant based foods that contain protein. So please stop thinking that vegans do not get enough protein in our diet, because we do. Protein is one of the macronutrients, which means it's in most foods. Protein, carbohydrates, and fat are what make up the majority our foods. Take one away, and you'll have problems. Increase one too much, and you'll have problems. 

 How often do we hear about people who are sick due to low protein? If so, it's usually because they are not consuming enough calories, and therefore lacking in protein and other nutrients. We typically hear the opposite, people who are sick because of too much protein in the diet. Protein is the new craze, and if you're not using protein powder then there must be something wrong with you. Don't get me started! The protein powder is a billion dollar industry! 

Too much protein can cause kidney issues, liver problems, damage to the lining of the arteries (which leads to plaque build up), and can cause other health issues as well. Please watch the video, and realize how much protein we needs, what plant foods contain protein, and also then you might quit asking me how I can get enough protein on a vegan diet. :)

So don't ask me about my protein, and I won't ask you about your cholesterol. 

Pumpkin Cheesecake

Pumpkin Cheesecake

I love when fall rolls around because that means it's pumpkin time! This is my 9 year old nephews favorite dessert, and has been ever since he was old enough to eat it.

This is a great recipe to cut out some of the fat and calories from the original Pumpkin Cheesecake. Check it out and let me know what you think.

Watch video for Pumpkin Cheesecake recipe!

Benefits of Pumpkin:

Pumpkin is a part of the squash family. Pumpkins are rich in provitamin A and antioxidant flavonoids. It helps prevent arteriosclerosis and cancer. Since they are rich in potassium and low in sodium, it acts to prevent hypertension and its negative consequences (arterial blood clots and stroke).
It is a good source of beta-carotene, which is beneficial to the loss of visual acuity or vision disorders originating in the retina.
It is 1 of the 3 of the most effective, proven anti-carcinogenic vegetables, since it contains beta-carotene, vitamin C and vegetable fiber.
It is a mild laxative, along with its soothing cation on the digestive tract. It is suggested for constipation.

75 miles

At the beginning of each month I like to set a goal of how many miles I want to run for the month. This month I had set my goal to run 75 miles for the month of October. Today, that goal was accomplished! 

I figure it out how many miles I need to run in a week and then divide it between how many days I think I'll run for the week. Typically, I will run between 3-5 times per week. I calculate how many miles I will have to run if I only run 3 days a week, for 4 days, and for 5 days. This way I can decide when the week comes what I am able to do. 

This month I had a couple of injuries from surfing, volleyball and soccer. They were at different times, or just reinsuring myself, since I didn't allow some of them to completely heal. :(

But the point is this: I set my goals and I met my goals. 

Do you set goals for yourself? You won't be able to feel the joy of accomplishment unless you set goals for yourself. 

Since tomorrow is a new month, try setting goals for yourself. Write them down and figure out how you can accomplish that goal for the month. 

You never know unless you try. 

You can do it! 

We may not always feel like it, but it's worth it in the end.

Cheese Sauce

Cheese Sauce

When I became vegan one of the hardest things to give up was cheese. Especially nacho cheese sauce. This was one of my favorite foods. If you feel the same way, worry no longer. This recipe is one of the best cheese sauce recipes I have ever had. It's a recipe that I make about once every week or two. I just can't get enough of it. I have a feeling you will feel the same way, once you try it.

See video for recipe!

Benefits of Cashews:
They are a good source of protein, B1, B2, and magnesium. Magnesium helps with nervousness, irritability, depression, weakness, and abnormal tiredness.

Benefits of Red Bell Peppers:
They are high in vitamin A & C. They contain lycopene, which is a potent antioxidant that protects against cancerous degeneration of cells, especially that of the stomach and colon cancers. They also help to stimulate digestion.

Enjoy!

Quick Sweet Treat

Healthy Sweet Treats

Instead of reaching for something high in sugar and calories, how about reaching for something just as satisfying with much fewer calories and natural sugars. Yes, I am talking about fruits. However, I have a spin on how to eat grapes. I'm sure we all have eaten grapes in our lifetimes, but this way of eating grapes will blow your mind! Check out the video for details.

Benefits of Grapes
Grapes are good for the arteries, blood, intestinal tract and are anti-carcinogenic. They are a good source of fiber, B complex vitamins, vitamin C, and potassium. They are powerful antioxidants that are able to prevent Coronary Heart Disease.

Autumn Squash Soup

Autumn Squash Soup

Have you ever tried the Autumn Squash Soup at Panera Bread? It is one of my favorite soups.  I didn't realize it wasn't vegan until I looked at a similar recipe. So I decided I wanted to come up with a vegan version of this soup. 

You may be a little reluctant of trying squash soup, and I don't blame you because I was as well. But it was love at first taste. So here is the vegan version. 

Recipe

1 large butternut squash, peeled, seeded and chopped

1 Tbsp canola oil

salt to taste

Heat oven to 450. Mix chopped butternut squash with canal oil and salt. Roast for 25 minutes. Let it cool for 5 minutes. Puree in blender until very smooth.

1 15 oz can pumpkin

1 cup vegetable broth

1 cup apple cider

1 cup coconut milk

1-1/2 Tbsp honey

1/4 tsp curry

1/2 tsp cinnamon

1-1/2 tsp salt 

In a large food processor, blend pureed squash and pumpkin, pouring vegetable broth, apple cider, and coconut milk through the top while blending.

Pour into sauce pan and heat over medium to a gentle boil. Add honey and spices. Simmer on low for 10 minutes and serve.

Benefits of Squash

It is rich in provitamin A and antioxidant and flavonoids. It helps prevent arteriosclerosis and cancer. Since they are rich in potassium and low in sodium, it acts to prevent hypertension and its negative consequences (arterial blood clots and stroke).

It is a good source of beta-carotene, which is beneficial to the loss of visual acuity or vision disorders originating in the retina.

It is 1 of the 3 of the most effective, proven anti-carcinogenic vegetables, since it contains beta-carotene, vitamin C and vegetable fiber.

It is a mild laxative, along with its soothing cation on the digestive tract. It is suggested for constipation.

Run Forest Run!

Running

What is your goal in running? Or if you don't have any, why not? For me, I have always enjoyed running. It's was about 12 years ago that I started running. When I started I could barely run 1 mile, but I kept pushing myself until I could reach 1 mile without too much trouble. I realize 1 mile may not seem like much, but when you're starting out, it's an accomplishment when you hit it. Eventually I made it up to running around 2 miles each time, a few times per week.

It wasn't until my cousin came to visit that I started running farther. He invited me to run with him, but it was a 4 mile run. No way! I couldn't run that far, I would probably collapse on the side of the road. But he convinced me, and off we went. He ran slower than I was used to, but he told me this is how we would be able to run the 4 miles. You know what, he was right. It made it so much easier to run the 4 miles at a slower pace.

Now I run around 4-6 miles three to five times a week. I am still somewhat slow, but I get it done and that's what matters. That's exactly what matters for you, it's not how you start or how fast you can go, but if you accomplish your goals. If you don't have goals, make them. Each month I set a goal of how many miles I want to run, then I break it down into how many I have to run for the week.

Here's a pic of how I keep track of how many miles I run each month, that way I can make sure I will meet my weekly and monthly goals. 

It wasn't until this past January that I really started running hard. For me running is a way to deal with stress and hard times. When something bad happens all I want to do is run. So this January I just started running as though I was Forest Gump. I didn't really have goals, I literally just felt like running. Once I realized how much I was running, I decided to set of a goal of running 100 miles for the month. Surprisingly, I made that goal. Now I continue to set goals because I know I can hit them. 

So think about what you're wanting to accomplish and set your goals and start today. It may not be goals for running, but whatever it is do it. You can meet those goals, and you'll feel so good doing it.

This is when I first ran 100 miles in a month. There's no excuses. I was working a full time job and studying when I started running 100 miles for the month.

Now get up and go!

Pumpkin Spice

Pumpkin Spice, oh so nice!

Boots, scarves, jackets, orange and red leaves, and pumpkin lattes. Nothing makes me get into fall as much as these. That's why I wanted to share my favorite hot drink to make when fall slips in.

This is a perfect drink to keep you warm this fall. Who doesn't love a pumpkin latte when fall rolls around? This recipe is a familiar taste and same great flavor, but comes at a much cheaper price.

Checkout the video blog recipe and cozy up this fall!

Benefits of Pumpkin:

Pumpkin is a part of the squash family. Pumpkins are rich in provitamin A and antioxidant flavonoids. It helps prevent arteriosclerosis and cancer. Since they are rich in potassium and low in sodium, it acts to prevent hypertension and its negative consequences (arterial blood clots and stroke).
It is a good source of beta-carotene, which is beneficial to the loss of visual acuity or vision disorders originating in the retina.
It is 1 of the 3 of the most effective, proven anti-carcinogenic vegetables, since it contains beta-carotene, vitamin C and vegetable fiber.
It is a mild laxative, along with its soothing cation on the digestive tract. It is suggested for constipation.

Nanny's Chocolate Cake (vegan)

Nanny's Chocolate Cake (vegan)

Who doesn't enjoy a dessert now and then? One of my favorite desserts is a chocolate cake my Nanny used to make us on special occasions, or when she had a craving. Each time I make this recipe I'm reminded of so many wonderful memories of family and friends. I hope that this recipe can be apart of your social gatherings and bring nostalgia whenever you think of chocolate cake.

Since my Nanny's cake was not vegan, I decided to give it a couple of tweaks and make it deliciously vegan, without altering the taste. I have to admit it still tastes just like Nanny's chocolate cake, but even more moist. Shhh!

Flaxseed mixed with water is a great way to replace eggs in a baking recipe. The ratio is 1 Tablespoon of ground flaxseed, to 3 Tablespoons of water. Make sure you are using ground flaxseed or grind the seeds yourself in a coffee grinder. Whole flaxseeds are not easily digested, which is why it's important to grind them before eating. It's also a great way to add Omega-3 into your diet!

Ingredients

2 cups sugar
1-3/4 cup all-purpose flour
3/4 cup Cocoa
1-1/2 tsp baking powder
1-1/2 tsp baking soda
1 tsp salt
2 Tbsp ground flax seed (mixed with 6 Tbsp water)
1 cup soy milk
1/2 cup vegetable oil
2 tsp vanilla extract
1 cup boiling water

Directions
Heat oven to 350° F. Oil two 9 inch round baking pans. (I use spring form pans).
First mix together 2 tablespoons of flaxseed and 6 tablespoons of water in a separate small bowl, and set aside for 5 minutes.
Mix together sugar, flour, cocoa, baking powder, baking soda and salt in a large bowl. Add flaxseed mix, soy milk, oil, and vanilla. Beat together on medium speed mixer for 2 minutes. Stir in boiling water and pour batter evenly into the two prepared pans. The batter will be thin.
Bake for 30-35 minutes or poke cake with a toothpick to see if it comes out clean, letting you know it is ready. Let cakes cool before removing from pans.
Once the cakes are completely cooled, go ahead and frost them. This will make a double layer cake.

Chocolate Frosting:
1/2 cup vegan butter (earth balance is a great brand)
2/3 cup Cocoa
3 cups powdered sugar
1/3 cup soy milk
1 tsp vanilla extract

First melt butter. Stir in the cocoa. Add powdered sugar and soy milk alternating. Stir in vanilla. Add more soy milk if needed. This makes about 2 cups of frosting.

Benefits of Chocolate Cake:
It's cake!

Flaxseed: It is a great source for Omega-3 essential fatty acids. These are the "good" fats that have shown to have heart-healthy effects. In 1 tablespoon of ground flaxseed, it contains about 1.8 grams of plant omega-3s.
It is also a great source of fiber and contains both soluble and insoluble fiber. It doesn't have much of a taste, so add it to your foods or sprinkle it on to get the added benefits.
It has been linked to help against cancer, cardiovascular disease, diabetes, inflammation, and hot flashes.

Enjoy this recipe and make lots of memories with it. Remember to eat responsibly! 

We love and miss you Nanny! Jesus can't come soon enough. 

Black Bean Salad

Black Bean Salad

Here is a recipe that I love to make and share with others. It's a quick and simple recipe, but tastes so amazing. Check out the video and give the recipe a try! 

Recipe:
2 cans black beans, rinsed (or 3 cups)
2 cans corn, rinsed (or 3 cups)
1 cup Edamame
2 Tomatoes, diced
2 Avocados, diced
3-4 Tbsp Cilantro, heaping
4 Tbsp Lemon juice
Salt to taste

Benefits of Edamame
It's a great source of fiber and soy protein.
Soy protein may help reduce insulin resistance, kidney damage, and fatty liver in people with diabetes, according to a study in rats. A new study from Chinese university of Hong Kong indicated that soy protein containing isoflavones (phytoestrogens) significantly reduced overall cholesterol and LDL "bad" cholesterol, and raised HDL or "good" cholesterol, especially in men. Isoflavones also appear to work with certain proteins in soy to protect against cancer, heart disease, and osteoporosis.

Benefits of Avocados
They are rich in protein, fiber, and healthy fats. They contain vitamin B6 and iron. If you're looking for a food that will help reduce your cholesterol, look no further, avocados can help you with that.

Benefits of Tomatoes
Tomatoes help protect against prostate cancer, enhance the immune system, and are an anti-carcinogen.

I'm excited because this is one of my first video demonstrations I've ever done! It was so much fun, and I hope you all enjoyed it as much as I did putting it together.

Pesto Sauce Demonstration

Pesto Sauce

Here is my first video I put together to demonstrate how to make pesto sauce. Give the recipe a try and let me know how you enjoy it! 

Pesto Sauce Recipe

2 cups basil, packed

1/4 cup pine nuts (or walnuts)

2 Tbsp nutritional yeast flakes

1 Tbsp lemon juice

2 cloves of garlic

Salt to taste

Place all ingredients into a food processor. Blend for about 3-5 minutes or until it is a somewhat smooth consistency. Eat it with pasta, as a pizza sauce, or my favorite, Israeli couscous. 

Benefits

Basil: helps to relieve nervous digestive spasms and headaches associated with indigestion.

Pine Nuts: rich in good fats, protein, vitamin B1, and iron. Helps with nervous disorders and anemia.

Exercise Is Medicine

Exercise Is Medicine

Having a hard time getting motivated to exercise? What if it could change your future in more than just how you look? Here's a presentation I have put together on exercise. 

Remember, the first step is choosing to start! Find some form of exercise that you enjoy doing, and do it!

I hope you enjoyed this presentation. Remember, making one small change will impact your life. 

So let's go exercise!