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!

Lemon Tartlets

Lemon Tartlets

Filling: 

1 can coconut milk (13.5 oz)

1/2 cup sugar

pinch of salt

1 teaspoon vanilla extract

1 1/2 teaspoons lemon extract

1 Tablespoon lemon juice

zest of 2 lemons

yellow food coloring (if desired)

1/4 cup soy milk (or other milk alternatives)

1/4 cup arrowroot or cornstarch

Crust:

1 1/2 cups all-purpose flour

1/3 cup sugar

1/4 teaspoon salt

1/2 cup vegan butter
5-8 Tbsp ice cold water

Instructions:

Preheat oven to 350. 

Crust

Place crust ingredients into food processor, except butter. Once the dry ingredients are well mixed, then add butter. Pulse until ingredient is crumbly. Add 5-8 Tbsp of ice cold water, until dough forms into a ball. Press the dough into tart pan (or muffin pan). Bake for 20-25 minutes, or util edges turn golden. Let crust cool fully before placing filling in it.

See I made mine in a muffin pan.

Filling

In a separate bowl mix soy milk and cornstarch. Make sure  to mix well with a whisk or fork until there are no lump. Set aside. 

Place sugar, salt and coconut milk into a saucepan, and on medium-high heat bring it to a boil, stirring occasionally. Once it begins to boil, reduce heat to medium and slowly add the cornstarch mixture. Whisk continuously. Continue to cook until it is the consistency of pudding (3-5 minutes). 

Remove from heat and stir in vanilla extract, lemon extract, lemon juice, zest, and food coloring (if desired).

Place filling into crust evenly. Place it in refrigerator for 6-8 hours. 

You can garnish it with whatever fruit you would like. I used raspberries. 

Eat and enjoy!

Kids like them too! 

Eat More, Weigh Less

Here is a presentation I have put together on weight loss. It is important that we remember that a "fad diet" is just that, a fad. They come and go. That's what happens when we follow them, they come and go. The pounds typically go and come back as well. 

What is most important is that we find lifestyle changes that we can implement into our daily lives, ones that we will stick to. The result may take longer to see, but they will be lasting. 

You can click on a picture for a larger view. 

Enjoy!

Why are constipated people so rude? Because they don't give a crap!

This presentation is not to make you eat only these foods, but to show you that it is important to be eating wide variety of high-fiber foods. Other foods that are lacking in fiber are the foods we should eat sparingly. So keep this in mind as something that you can add to your daily life. Think of ways to add extra fiber to your diet!