Quinoa Pumpkin Chili

Chili is literally my FAVORITE thing to meal prep during Fall and Winter. I make one huge pot on a Sunday to enjoy for lunch or dinner daily through the rest of the week. I usually stick to a vegetarian chili because it lasts longer and is easier for me to make, but you can totally add ground beef, chicken or turkey to this recipe if you prefer and it tastes great! This also freezes well if you have extra or want to prep in advance for a busy following week. 

What makes this recipe unique?

1. It has a LOT of great plant protein! The chickpeas and quinoa are two great protein sources.

2. It packs tons of greens- in fact just as much as eating a salad. I use a whole large bunch of kale which is about as much per serving as I would use if making a salad.

3. It is flavorful but not too spicy. Spicy stuff can hurt my stomach so if you are like me, you would find this spice blend perfect. If you are like my husband, you may add some chili powder or hot peppers to yours!

4. It is thick and creamy tasting because of the pumpkin. I have made this same recipe with and without the pumpkin. When you use the pumpkin the texture and flavor is incredible!

5. It does not use onion. Onion is a trigger for many people's digestive issues including myself. I use garlic, but not onion. If you can't tolerate either, eliminate the garlic. If you can tolerate them well, you may add some onion in the step where you heat the garlic and spices in oil until they are translucent.

6. Using the toppings I have recommended, you not only get a great source of protein, but also great healthy fats: pepitas, coconut/cashew cheese and avocado.

The ingredients- yes I use the WHOLE bunch of kale!

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Ingredients (about 6 servings):

• 4 garlic cloves

• 2 cups water

• 4 cups whole tomatoes

• 1 small can tomato paste (170g)

• 1 cup pumpkin

• 1 red bell pepper

• 2 cans chickpeas (15 oz each)

• 1 cup dry quinoa

• 1 bunch curly kale

• 1 tbsp cumin

• 1 tsp paprika

• 1 tsp oregeno

• 1 tsp coriander

• salt/pepper to taste (it will differ if you used unsalted or salted tomatoes and tomato paste)

• Cooking oil of choice

• Optional garnish/side ideas: avocado, pepitas, coconut/cashew cheese or "cream" (try coconut yogurt), chips or bread of choice

Method:

• Prep: dice the garlic, deseed and chop up the pepper, destem/rip up the kale into small pieces

• Heat your cooking oil on medium in a large pot, then add the garlic and toss around for about 1 minute. Add the spices and stir around, adding more oil if it starts to stick to the pot.

• After another minute, add the remaining ingredients except for the chickpeas and kale. Stir to combine then increase heat to bring to a boil.

• Once boiling, reduce to a simmer and cover for about 30 minutes or until the chili has thickened and the quinoa is completely cooked.

• Add the chickpeas and kale. You will need to add the kale handful by handful, folding it into the chili. It will cook down quickly.

• Stir and let sit for another 5-10 minutes. Add water if it is too thick.

• Enjoy with your favorite toppings/side like the ones mentioned above. Will keep in fridge for up to 5 days and freezes well.

Nothing like a big ol pot of chili to enjoy all week long...

Creamy Vanilla Fig Oats

It's finally starting to feel like Fall, which means it's time for some warming, feel-good foods. Starting my day with a bowl of oats often feels like dessert and makes me feel warm and satiated. As with smoothies, it is good to incorporate fiber, good fat and protein, so keep that in mind in playing with your own variations. I have included cashew milk, oats, coconut yogurt, chia seeds, bee pollen and oats to make sure to have all of those balanced components. Keep it low sugar by adding vanilla and cinnamon for flavor, rather than brown sugar or other added sweeteners like many store bought packets include. The cashew milk instead of water and coconut yogurt stirred in at the end make it extra creamy and delicious. 

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Ingredients:

• 1/2 cup oats

• 1 cup cashew milk (or any milk of choice)

• 2-3 sliced figs (fruit is great for flavor and fiber, but too much can pack excessive sugar)

• 1 tbsp coconut yogurt (or any favorite yogurt)

• 1 tsp chia seeds

• 1 tsp bee pollen

• 1 tsp vanilla

• Cinnamon to taste (I like a lot!)

Method:

• Cook oats in milk on the stove about 10 minutes by bringing the milk to a boil, then a simmer and letting the oats get creamy and thick (If you have less time- you can microwave on high for 3 minutes in a large bowl)

• Slice up the figs

• Stir cinnamon and vanilla into the oats until your desired flavor is achieved. Let the oats sit for a minute to thicken and stir again.

• Stir in the coconut yogurt and add the toppings.

Coconut Yogurt Tzatziki

Tzatziki was one of my favorite dips ever... until I stopped eating dairy yogurt. I have yet to find vegan tzatziki and have missed it for years. Until now, I was not motivated to make one myself due to a lack of proper vegan yogurts. In the past, the options available have had tons of added thickeners and sweeteners and also were not a thick enough texture for many recipes. Now there are some fantastic coconut yogurts that are thick and simple (just coconut and probiotics!). This recipe uses Anitas Coconut Yogurt, which is the best tasting and cleanest ingredient one that I have found. 

Try this dip in salad and grain bowls, with roasted or raw veggies, on sandwiches and more! Pictured here, I put it with charred broccoli simply tossed in oil, salt and pepper, roasted at 425 until it was nice and crisp (about 45 minutes). I ate it as a dip with the broccoli and then later in a bowl with kale and sesame seeds, which was also delicious! Consider this as you are thinking about dips for tailgates, holiday parties and other gatherings where you want a healthy unprocessed appetizer. 

Thick and creamy coconut yogurt is essential to get the right consistency

Grating and draining english cucumbers is essential to eliminating excess water

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Ingredients (4 servings)

• 2 cloves garlic

• 1 cup plain coconut yogurt (I would suggest Anitas if you can find it)

• 1/4 English cucumber

• 1/2 lemon juiced

• Salt/pepper to taste

Method:

• Cut and deseed the cucumber

• Use a cheese grater to grate the cucumber (got this tip from the kitchn!)

• Let the grated cucumber sit on paper towels and squeeze out the excess water

• Mince or press the garlic cloves

• Combine all ingredients well

• Refrigerate until ready to serve so it can re-thicken if it thinned out during the mixing (I did this for 15 minutes)

• Enjoy as a dip with veggies, topping in a salad or grain bowl or on a sandwich

Superfood Hot Chocolate

Superfood Hot Chocolate

This fun variation of the classic cup of cocoa is packed with delicious and beneficial superfoods! Create a cozy mug filled with antioxidants, omega-6 and omega-3sand healthy fats!

Notes:

• Hemp seeds are an additional superfood to add protein and omegas. You can eliminate or sub another superfood of your choice.

• Date/maple syrup are options for natural sweetness, but both can be combined for those with a sweeter tooth!

• Coconut milk can have extra fillers to thicken and sweeten. When possible, find a "simple" option with just coconut.

• You could try adding a few drops of peppermint extract or flavor to make it festive for the holidays!

Want more plant-based versions of your seasonal favorites? Download my FREE Feel-Good Holiday Recipe Guide!

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Ingredients:

• 1 tbsp raw cacao powder

• 1 tsp ground cinnamon

• 1 tbsp raw shelled hemp seeds

• 1 cup full fat coconut milk

• 1 pitted date OR 1 tsp maple syrup

• 1 cup boiling water

Method:

1. Combine and blend all ingredients on high in a blender for about a minute

2. Pour in a mug and sprinkle a little extra cinnamon on top

Try pairing the Superfood Hot Chocolate with these Easy Plant-Based Holiday Treats or any of the other recipes from my Feel-Good Holiday Recipe Guide!

Adaptogenic Matcha Latte

Adaptogens make great natural remedies for countless physical and mental problems. They can be easily incorporated into a variety of recipes, most commonly smoothies, but also baked goods, soups and other foods/drinks.

In this recipe, I combine the popular matcha latte with an adaptogen latte, making an extra powerful potion to start the day with or use as an afternoon pick me up. Coconut or almond butter is a great ingredient that thickens the latte and helps it foam up a bit after being blended. I have selected euccomia, reishi and maca because of their calming and hormone balancing effects for me. There are tons of different adaptogens and herbs out there. Choose your favorites based on your personal needs.

Ingredients:

• 1 cup cashew milk (I like to make my own by soaking raw cashews for 2+ hrs, rinsing them then blending them with fresh water)

• 1 cup hot water

• 1 tsp matcha powder (energizing, mood balancing and good source of antioxidants)

• 1 tsp maca

• 1/2 tsp euccomia or other adaptogen of choice

• 1/2 tsp reishi or other adaptogen of choice

• 1 tbsp coconut or almond Butter

• 1/2 tsp vanilla extract

• Optional Sweetener: 1 pitted date or tsp of raw honey

Method:

1. Boil hot water in tea kettle or in a pot- once it comes to a boil, let it sit so it cools down a tiny bit before later adding to blender

2. Blend all ingredients

3. Taste to see if you need more sweetener or hot water- microwaving will disrupt the benefits of the matcha and adaptogens so add more hot water from the stove and blend to increase temp