If you have any requests, questions, comments, or just want to discuss your journey with a Whole Food Plant Based (WFPB) diet ~ please email me at yoginutritionista@gmail.com



 

Creamy Cheesy Fettuccini 

Dinner last night with a green salad
Just Fettuccini (12-15g protein per serving) with a cashew cheese sauce & mushrooms. I use a variety of mushrooms to make sure there's a lot of essential amino acids. I like to add a few sun-dried tomatoes in oil on top  You could add a lentil or bean salad on the side ~ that would be good too! Use your Vitamix or similar high-powered blender for a smooth, creamy, sauce!
My favourite cashew cheese is:
2c cashews (soaked for 1-2hrs or parboiled 10min if you want, but a Vitamix does a great job)
2c water
1/4c nutritional yeast
1 cloves AB garlic (AB garlic cloves = 2-3 regular)
1-2tsp salt
1 lemon juiced


My entire family devours it and this dinner takes 10min.

 

Meatlovers Meatless Maple & Grains Chili


~ 3 tbsp healthy oil for sautéing

~ 1 onion, finely chopped

~ 1 celery stock, diced

~ 1 carrot, diced

~ 1/2 zucchini

~ 1/2 gr. bell pepper

~ 2tbsp chipolté chili pwdr

~ 1 tbsp cumin

~ 1 tsp each cinnamon, corriander, oregano

~ 2 bay leaves

~ 1-5oz can tomato paste

~ 1 ~ 28oz can diced tomatoes

~ 6 cups water or veggie stock

~ 1/4 cup each barley, sprouted brown rice, red lentils, green lentils

~ 1/2 cup each quinoa and t.v.p. (textured veggie protein) OR NEW!  Beyond Meat meatless ground!

~ 1 15oz can kidney beans

~ 2 tbsp maple syrup

salt & pepper to taste


In a large stock pot, sauté vegetables about 3-4 min; add spices and sauté another 2 min; add tomato paste, diced tomatoes, bay leaves, & stock bring to a gentle boil at med-high.  Add the 1st grains (1/4 cup each) and simmer for 20min on med stirring occasionally. Add quinoa & t.v.p. and simmer for another 10 min. All the grains should be cooked at this point. Add beans and heat through about 5 min. Lastly add maple syrup and salt & pepper to taste.

Enjoy with your favorite garlic bread, bun or biscuit!!


Note:  Use whatever veggies you have available in your fridge. Season as spicy or mild as your family likes it! Always start with 1/2 the spices recommended and then add if necessary (can't take the spice out once it's been added...I've had to quadruple a batch before because I didn't want to waste the ingredients and it was too hot! Brings a good point ~ this freezes well :)  I sometimes substitute pinto beans or black beans for kidney beans. Play around with it ~ enjoy on your next 'meatless Monday'!!



Dill Pickle Salt & Vinegar Cucumber Chips

I use a mandolin to cut my cucumbers & a dehydrator @ 130F for 8-12hrs
Cucumber
Vinegar
Himalayan Pink or Sea Salt
Dried dill week


Baking

 

 

Our Favourite Oatmeal Cookies 

3/4c ww spelt flour
1 1/4c old fashion oats
1/2tsp ea. b. soda, cinnamon, salt
1/2c raisins
1/4c melted coconut oil (or Earth balance)
1/3c brown sugar (I use 1/4c maple syrup + 1tsp molasses)
1/4c raw sugar
5 tbsp aquafaba
1tsp vanilla

The molasses is great source of iron and the aquafaba (my favourite egg substitute) is high in protein (the liquid from a can of chickpeas/garbonzo beans or the water you used to cook dry) . xo. I whip the aquafaba until a bit frothy and then add liquids + sugar. Mix the dry together and add to the liquid mix.

350F for 12-15 minutes

 

 

 

 

Our Favourite Banana Oatmeal Muffins

  • 1/4c Aquafaba, whipped frothy
  • 3 medium ripe bananas (~1 1/2 cups as original recipe is written)
  • 1 Tbsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp pure vanilla extract
  • 1/4c Earth Balance, grapeseed, or coconut oil (whatever ~ your favourite oil, you could even substitute apple sauce here)
  • 1/4 cup coconut sugar or organic cane sugar
  • 1/4 cup packed organic brown sugar
  • 2 1/2 Tbsp maple syrup
  • 1 tsp molasses
  • 3/4 tsp sea salt
  • 1/2 tsp ground cinnamon 
  • 3/4 cup your favourite milk 
  • 1 1/4 c ww spelt flour
  • 1 1/4 c almond flour (finely ground almonds)e flour blend
  • 1 1/4 c gluten-free oats
  • 1 c ea. roughly chopped walnuts or pecans & craisins or raisins

    Mix sugars and liquid ingredients into the frothy aquafaba. Add dry ingredients and mix. Add nuts & raisins. 

    375F for 14-18min for muffins
    Makes a dozen 
All this baking is plant-based and dye free* with few exceptions noted below

Wonder what kind of cupcakes these are?
From top left to right, down to bottom right, over to bottom left and up.

2 kinds ~ Cacao-chocolate Owls & Apple Cider Cupcake Nests (candies not plant based)
Lemonberry Volcanos (a fav!!)
4 kinds ~ Sexy-low Fat Vanilla w/raspberries & Oreo/Fudgeo & Matcha Green Tea & Simple Vanilla w/'buttercream' icing
2 kinds ~ Sexy-low Fat Vanilla w/raspberries & Vanilla Gluten Freedom with Pistachios
Vanilla w/whole wheat pastry flour ~ The Lorax, trullufa trees & bears (store-bought icing dye)
Vanilla w/coconut cream icing (candies not plant-based)
Plant-based sugar cookies (made with coconut sugar) w/glaze (turmeric, green tea, red cabbage ~ sounds funny but it's delicious!)
Cacao-Choco Cupcakes, buttercream, & cookie crumbs
Chia Latte cupcakes

S'more Cupcakes
Tiramisu with Strawberries
Matcha Green Tea w/glaze & pink fondant

Lots not pictured ~ like the Banana Split and the Coconut Pecan Fudge Cinnamon Cupcakes! 

FUN! FUN! FUN!