Tag: vegan recipes

Spicy Orange Ginger and Garlic Cauliflower with Orange Ginger Cauliflower Rice

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This week it’s all about the cauliflower.

Here’s the recipe, running out for an event, but wanted to share this with you guys. Always Set the Table with Love.

INGREDIENTS

• 1 large cauliflower, cut into florets

• 2/3 cup water

• 1/3 cup cornstarch, plus 1 teaspoon

• 1/3 cup flour

• 3 tablespoons coconut oil

• 4 cloves garlic, minced

• 1/4 cup onions, minced

•. 1 teaspoon ginger, minced

• 1 large orange, zest only

• 1/4 cup orange juice, from zested orange

• 2 tablespoons soy sauce

• 2 tablespoons rice wine vinegar

• 2 teaspoon sweet chili sauce

• 1 teaspoon brown sugar

• vegetable oil for frying

INSTRUCTIONS

1 In a bowl, whisk together the water, 1/3 cup of corn starch, the flour, and 1 tablespoon of the oil. Set aside.

2 In a sauce pan, over medium heat, combine the remaining 2 tablespoons of oil, minced garlic, ginger and onions, orange zest and juice, soy sauce, sweet chili sauce, brown sugar, and vinegar. Bring to a slight boil.

3 Stir 1 tablespoon of cornstarch into 1 tablespoon of water until dissolved. Whisk into the sauce and reduce heat to a very lower simmer.

4 Next, heat the vegetable oil in a deep saucepan to 375 degrees.

5 Coat each cauliflower floret in the flour mixture.

6 Carefully place each floret into the hot oil. Fry each piece until golden brown – about 3 minutes. Remove from the oil and allow to drain on a paper towel lined baking sheet.

7. Toss the cauliflower in the sauce mixture, pour into a bowl and spoon the remaining thick, hot sauce over top. Garnish with some cilantro or sesame seeds and thinly sliced green onions, (optional).

Serve immediately.

Fruit Skewers with homemade Chocolate Sauce and Yogurt with Fruit and Honey

Published on by Life with Lisa WashingtonLeave a comment

Getting kids eat fruit and vegetables can sometimes be a bit challenging, but I believe these two dipping recipes will have them coming back for more. Keeping it simple and getting your little ones involved is the key. Whenever I pick up my grandkids the first thing that they ask me is, Gigi what are we making today? The second question is, Gigi what can I do to help? I noticed raising my boys, whatever they were a part of baking or cooking they would eat it all up.

This recipe is simple and will not take lots of time. You start with a skewer and their favorite fruit, cut up the fruit into bite sizes pieces, potatoes but big enough to place on the skewer. Allow them to pick which piece goes first. You can even talk about the health benefits of the fruit or where bananas truly come from. Now the dipping sauces:

Open up a container of plain yogurt. Chop up pieces of their favorite fruit. Add the fruit and yogurt in a bowl, drizzle with honey or maple syrup and a pinch of cinnamon. Stir and let the kids spoon some over their fruit skewer.

Next the chocolate sauce, this can be done two ways, first the non dairy recipe:

INGREDIENTS:

4 oz. semi sweet chocolate bark

1/2 cup heavy cream

INSTRUCTION:

1 Chop the chocolate and add it to a large heatproof bowl. Set aside.

2 Pour the heavy whipping cream into a microwave safe bowl (I like to use a glass measuring cup) and heat in the microwave for about 45 seconds-1 minute. Make sure to keep an eye on it so it doesn’t bubble over in the microwave.

3 Pour the warm heavy whipping cream over the chocolate and let it sit for 2-3 minutes. Start whisking slowly in the middle of the bowl, and continue whisking in one direction until the mixture is smooth and well combined.

4 Allow to cool for about 10 minutes before using as your dipping sauce.

Non Dairy Chocolate Sauce

INGREDIENTS:

1/4 cup of coconut oil, melted

1/2 cup of non dairy milk (I used vanilla almond milk)

1/2 cup of maple syrup

1/2 cup of good quality cocoa powder

DIRECTIONS:

1. In a small saucepan, combine the coconut oil, milk, and maple syrup. Stir and bring to a very gentle simmer.

2. Slowly whisk in the cocoa powder and continue to cook on a low simmer for about 3 minutes. Remove from heat.

3. Let cool, pour into a bowl and let the dipping commence. You can store in an airtight container in the fridge for up to a few weeks.

Chocolate Sauce ( Ganache)

INGREDIENTS:

8 ounces chopped dark chocolate

1 cup heavy cream

DIRECTIONS:

1. Chop the chocolate and add it to a large heatproof bowl. Set aside.

2. Pour the heavy whipping cream into a microwave safe bowl (I like to use a glass measuring cup) and heat in the microwave for about 45 seconds-1 minute. Make sure to keep an eye on it so it doesn’t bubble over in the microwave.

3. Pour the warm heavy whipping cream over the chocolate and let it sit for 2-3 minutes. Start whisking slowly in the middle of the bowl, and continue whisking in one direction until the mixture is smooth and well combined.

4. Allow to cool for about 10 minutes before using it to dip for it drizzle over your skewer.

Easiest Stovetop Maple Granola on top of Sweet Potato Pie Oatmeal

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Who doesn’t love granola ? Okay, put your hand down, Lol 😂. But for us granola lovers, here’s a keep it simple and a bit sweet easy recipe.

You can also find this recipe and others delectable pictures of yummies on my Instagram page Life with Lisa Washington:

Easiest Stovetop Granola: Maple Granola with Pumpkin Seeds: #nutfree

Ingredients:

1/2 cup pumpkin seeds

1/4 cup sunflower seeds

1 cup gluten free old-fashioned oats, not instant

1 tablespoon virgin-coconut oil

1 tablespoon maple syrup

1/2 teaspoon of molasses

1 teaspoon cinnamon

1/4 teaspoon nutmeg

A pinch of clove

1/2 teaspoon vanilla extract Pinch of sea salt

Instructions

1. In a medium skillet over medium-low heat, add seeds and oats. Toast for 4 minutes, stirring frequently, until the oats are golden and the seeds are fragrant, but not burnt. Add oil, maple syrup, molasses , vanilla, and salt, mix well to coat the oats. Cook 1 additional minute while string.

2. Remove from the heat and spread on parchment paper lined baking sheet. Allow to cool completely before adding to an airtight container.

Back to School Healthy Breakfast Ideas

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Today I had the opportunity to do a television segment for Fox 5 Good Day Atlanta, because back to school is upon us and we want to give our kids a healthy start to the new school year. Well, I got you covered. Try out some of these recipes with your kids and see how going back school can be a fun and tasty experience for the whole family.

Here’s a few tips to get your kids into eating healthy:

1. Show the new ways to eat fruit and veggies: peanut butter on celery, hummus and red pepper slices, coconut milk with berries popsicle sticks

2. Get them involved in the process. Let them come up with healthy recipes ideas that incorporates more veggies .

3. Plant a garden.

4. Let them explore new fruits and veggies once a week. They don’t have to love it, just be open to trying new things.

5. Make eating healthy fun and not a chore. They are exploring and getting to know how to make good eating choices. So keep light.

If you want to check out the television footage just click this link: Good Day Atlanta Healthy Breakfast ideas .

Remember to always Set the Table with Love as you head into the new school year. 💕

Good Day Atlanta

Naleyla’s

Mango Berry Smoothie

Ingredients:

1 Cup Mangoes, fresh or frozen, chopped

½ cup frozen blueberries

1-cup organic orange juice

A pinch of cinnamon

Directions:

Add all the ingredients to the blender. Blend and Enjoy.

Serves two happy little campers 

As a school snack or for the lunch box add this smoothie into a thermos keep drinks cool.

Coconut Chocolate Chip No Bake Granola Bars

Ingredients:

1-½ cup raisins

½ cup maple syrup or (honey if not vegan)

½ cup creamy salted natural peanut butter or almond butter

1 cup roasted unsalted almonds, roughly chopped

1 cup shredded coconut

1 cup mini chocolate chips or (cacao chips, if vegan)

2 cups rolled oats, gluten-free, for any sensitivities

Directions:

1. Process raisins in a food processor until small bits remain. You are looking for ”dough” like consistency.

2. Place the oats in a large saucepan with a tablespoon of liquid coconut oil and toast for 3 minutes on medium

heat. Add all the spices and stir.

3. Place oats and raisin “dough” a large mixing bowl – set aside.

4. Warm honey and nut butter or sunflower butter, if there is a nut allergy, in a small saucepan over low heat. Stir

and pour over oat mixture and then mix, breaking up the raisin “dough” to disperse throughout.

5. Once thoroughly mixed, transfer to an 8×8-inch baking dish or other small pan lined with plastic wrap or

parchment paper so they lift out easily.

6. Press down firmly until uniformly flattened. I use another piece of parchment paper over top of the granola and smooth flat with a spoon.

7. Cover with parchment or plastic wrap, and let firm up in fridge or freezer for 20 minutes.

8. Remove bars from pan and cut into bars of your desire. I cut them into small squares or 2 inch logs. Store in an

airtight container for 3-4 days. If you freeze them they will last longer and you can pop them out the fridge and add

to your kids lunch boxes each morning or as a great after school snack. Note: IF THE BARS ARE TOO CRUMBLY,

ADD A LITTLE WATER TO MAKE THEM STICKY. IF TOO STICKY AT MORE OATS.

Fruit and Granola at the Bottom Yogurt Cups

Ingredients:

1 small 4 oz. Mason jar with lid or 4 oz. BPA free recyclable plastic cup with lid

¼ cup granola

Few strawberries and frozen blueberries, or any fruit of your choice. I love to add frozen fruit, because it will keep the yogurt cool.

¼ cup Greek yogurt

A drizzle of honey, maple syrup, cacao chips or granola to add on top as garnish

Directions:

Add the granola to the bottom of the jar. Top with your favorite fruit, then top with greek yogurt and garnish as you desire.

This is a great lunch box recipe and after school snack. For school I would suggest using a BPA free plastic cup with lid, instead of a jar class.

This is for the Sweet Potato Lovers~ Sweet Potato Hash and Toast

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Who doesn’t love sweet potatoes?  Yes. Everyone does! Okay I just going to pretend that everyone does. The rest of you guys will be converted after this post! LOL.

So here it is, sweet potatoes are not only nature’s little candy, because they are super sweet, but they are loaded with nutrients. Here are a few benefits why you should eat sweet potatoes:

  1. Stabilizes blood sugar levels.
  2. They are high in antioxidants
  3. Need a brain boost, sweet potatoes helps with brain function.
  4. They also are known to help enhance you immunity
  5. They promote vision health.
  6. Need to drop a few pounds, they also help with weight loss.

I know you are thinking about trying them now, with those impressive health benefits, but if you are not totally convinced, check out these two awesome recipes. The recipes below are vegan and plant based, but you can add an egg to them to boost your protein, if you are vegetarian or eat meat. The best thing about both recipes is that you can get super creative.

Sweet potato toast is the new craze out there, if you are trying to cut back on the bread. I love this new take on toast.  The toppings are endless, you can go sweet or savory.

Sweet potato toast is simple to make and you make several slices of the toast and keep them in the fridge for up to 7 days and pull them out when you need them and add your favorite toppings. Here’s the easy recipe:

 

blogfood1

Sweet Potato Toast

Ingredients
1 large sweet potato

Sweet Potato Toast : Sweet ~ Almond Butter, Granola and Cherries Savory ~ Avocado, Smoked Paprika and Olive Oil
Sweet Potato Toast : Sweet ~ Almond Butter, Granola and Cherries Savory ~ Avocado, Smoked Paprika and Olive Oil

Instructions:

OVEN 
Preheat the oven to 400ºF and line a baking sheet with parchment paper to help prevent sticking.

Peel the potato. This is optional. I peeled the the ends of the sweet potato off, cut the potatoes in 1/2 inch slices.

Bake until the slices are tender and easily pierced with a fork, about 20 minutes. Serve warm with your favorite toast toppings.

Store any leftover sweet potato slices in an airtight container in the fridge for up to a week. To reheat for an easy breakfast, just add to your toaster on the medium setting to heat up, remove and add your favorite toppings.

TOASTER

Ingredients
1 sweet potato, cut into 1/4 inch slices

Instructions
Peel your potato and add it to your toaster. It may take you three times to cook and toast the sweet potato completely.  Every toaster is different, so you will know it is done when the sweet potato is tender and brown on the edges. Remove it from the toaster and add your favorite ingredients: nut butters, avocado, jams, jelly, granola, nuts, apples slices, whatever, you get creative.

blogfood
Sweet Potato and Poblano Pepper Hash

Sweet Potato and Poblano Pepper Hash  

Ingredients

1 large organic sweet potato peeled and cubed
1  small red onion, diced
2 tablespoons olive oil
2 cloves garlic, minced
1 poblano peppers, diced
1 small red bell pepper, diced
1 small yellow pepper, diced
1 cup broccoli pearls
1 cup of black beans
1 handful of cilantro, roughly chopped
a pinch or two crushed red pepper, to taste
salt and pepper, to taste

Instructions
Heat olive oil in a cast iron skillet over a medium-high heat. Add the onions and peppers and cook for about 2 minutes until they begin to soften, add the sweet potato, broccoli pearls, salt,  and crushed red pepper. Cover and cook about 5 minutes, until the potatoes begin to soften. Add beans and cook for about 3-5 minutes until the beans are warmed up.  Taste and adjust seasonings if necessary.  Top with cilantro and garnish with lime ( optional) .

 

 

 

There’s more than one way to use vegetable skewers

Published on by Life with Lisa WashingtonLeave a comment

How can you take 4 prepackaged vegetable skewers and make several meals?

What I love about using the skewers is they have all my favorite veggies, big plump portobello mushrooms, crunch red bell peppers, zucchini, yellow squash and red onions. The first day I marinated them in a balsamic glaze with olive oil and herbs and paired it with a red quinoa vegan tabbouleh. The next day I took the two of the vegetables skewers and took off the vegetables and sautéed them in olive oil, herbs, sea salt and cracked black pepper. I put the veggies in a bowl, add kalamata olives, sundried tomatoes, banana peppers and chickpeas. I added a little olive oil, balsamic glaze and toss. I chopped some fresh parsley over top and you have your second skewer meal. I took the last one and made a simple stir fry with eggs.

Keto Zucchini Cakes the Vegetarian Way

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I had such a beautiful afternoon spending time with my girlfriend Sarah and talking about her amazing weight-loss using the keto lifestyle plan. She has lost 40 pounds using this plan. So in honoring of her big victory, I decided to make her my keto savory zucchini cakes.

We did a Facebook Live, where she was able to talk to about how the keto lifestyle plan has helped her live a more healthier way of living. It’s pretty fun, hilarious and educational, so check it out in my Facebook page under Lisa Washington.

Here’s the recipe. To find out more about to keto lifestyle Magic Pill on Netflix.

Keto Zucchini Cakes

Ingredients

• 1 pound zucchini

• 1 teaspoon Himalayan pink sea salt or regular sea salt or to taste

• 2 large eggs

• 1 1/2 tablespoon onions, diced and 11/2 tablespoons garlic, diced

• 1 1/2 teaspoon savory south seasoning by Hillari Moon or herbal garlic no salt seasoning

• 1/2 teaspoon baking powder

• 1/2 cup almond flour

• 1/4 cup coconut flour

• 1/4 cup grated Vegetarian Parmesan cheese, BelGioioso Cheese is Vegetarian

• olive oil for frying

Instructions:

1. Grate the zucchini on a box grater . Put the zucchini in a colander and sprinkle with the teaspoon of Himalayan pink sea salt or regular sea salt. Mix the zucchini gently to distribute the salt and let it sit for about 5 minutes. Squeeze the zucchini out with your hands and place into a medium sized mixing bowl.

2. Sauté the onions and garlic in a pan with a bit of olive oil. Remove from pan once the garlic is golden brown. Set aside to cool.

3. Add the eggs to the zucchini and the cooled onions and garlic mix together. In a small bowl, add the rest of the dry ingredients and stir together. Add them to the zucchini and mix thoroughly.

4. Heat a medium to large pan over medium – high heat. Pour in enough oil to completely cover the bottom surface of the pan. When it looks hot, stick the end of a wooden spoon into the oil and check for bubbles. If the bubbles are moving quickly, then the oil is hot enough.

5. Stir the zucchini mixture one more time and dip a 1/4 cup measuring cup into the batter, level off. Dump the batter into the pan and gently push it into a flat pancake shape with the back of a metal spatula/flipper. Cook for three minutes adjusting the heat up or down as needed, then flip, cooking for another three minutes. Add more oil to the pan as needed to prevent sticking.

6. Drain the zucchini cakes on a paper towel before serving.

Honey, how do I lower my carbs, but still have the snacks I love? 🤔

Published on by Life with Lisa Washington4 Comments

Okay, so my biggest client is my husband. He is in amazing shape… and the Oscar goes to his wife, that’s me, for making him delicious and healthy meals, everyday. Yes everyday, well almost everyday. Lol 😂

He went for his yearly annual and his doctor told him most everything looked awesome, just had to watch those carbs. Of course, I get a call, because my husband is serious about his health and he married his nutritionist.

“Honey, he says, I need to cut back on the carbohydrates, but how do I do that and still enjoy what I love to eat? ”

Well before we get to that, let’s look at Why Carbohydrates are good for us:

Here’s the deal on carbohydrates, first off they are our friends. We need carbs to function, they give us energy. They help fuel our brains, kidneys, heart, muscles and central nervous system. They help us fill full and assist in keeping our blood cholesterol levels on point.

According to the United States Department of Agriculture, you should consume, at the very least, the recommended dietary allowance (RDA) of carbohydrates, which is 130 grams for adults, 175 grams for women who are pregnant and 210 grams for women who are breastfeeding. According to the Dietary Guidelines for Americans 2010, women should consume 25 grams of fiber on a daily basis, while men should consume 38 grams of fiber on a daily basis. Source:WebMD

If you have health issues, like diabetes or prediabetic this number can vary based on your doctors evaluation.

If you have diabetes, you should see a doctor or dietitian who can help you plan meals to control your blood sugar. Though your daily carbohydrate requirements are the same as those for someone without diabetes, it’s important to avoid eating too many carbohydrates in one sitting. The American Diabetes Association suggests that you should limit your intake to about 45 to 60 grams of carbohydrates at each meal. SOURCE: WebMD

If you are just cutting back, I like to suggest 100 grams a day for weight loss. Substituting your simple carbs with more complex carbs, like brown rice for white rice, eating more fruits, whole grains and legumes. Eliminating simple carbs out of your diet, like sugary foods, white flour and white potatoes.

Also knowing how to count your carbs is very important. For example, multi grain bread may have 21 grams of carbs, but 4 grams of fiber, you subtract the fiber and you get a true number of how many carbs will be in that slice of bread. Got it?

Enough of the science, here’s some healthy substitutes I bought my husband that I know he will eat.

Popcorn instead of chips, is the big one for all of us:

The Special K bars have 11 g of carbs, the Dave’s Killer Bread, thin slice has 9 g of carbs, for breakfast he toast that and add a tablespoon of Nutella on it ,which is 10 g of carbs. The Smart Food popcorn has 11 g in 1 3/4 cups . We are cutting his desserts down to once a week, because we are not skipping on dessert. 🍮 . He eats some type of protein with each meal. The carbs gives him energy, while the protein builds muscles, skin, and hair. Both are needed in order to stabilize blood sugar and are best when eaten together.

So there you have it folks, my long answer to a question I think a lot of us are asking. Need more low car tips, just shoot me an email. Oh yes, I almost forgot, remember to Set the Table with Love.

March is National Kidney Month and Cauliflower is a Happy Kidney Food 🤗

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This is my month, because June 17, 2018 my husband gave me his kidney and my life was changed. I am so excited to celebrate national kidney month, bringing you kidney happy recipes. There so many amazing foods that actually help with kidney health, like eggplant, celery, cabbage, asparagus, red peppers and cauliflower. Eating foods that are high in water, actually helps keep the kidneys hydrated and flushed. Drinking clean fluids and getting the proper exercise is also a wonderful way to keep our kidney and other organs healthy and functioning at their best. Check out the blog for some awesome “happy kidney recipes”, like my sautéed cauliflower, tossed with herbs and drizzled with garlic oil and this low carb Gluten  free Vegetarian Cauliflower Veggie Pizza. Happy National Kidney Month eat to your health. 🤗💕

Gluten free Vegetarian Cauliflower Veggie Pizza

Blackberry Broccoli Slaw with a Blueberry Yogurt Dressing

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Broccoli Slaw is one of my favorite things to eat. According to studies, Broccoli contains phytochemicals shown to benefit arthritis, cancer, immune system health, blood pressure levels, vision, skin health, blood sugar disorders and much more” Source:Mercola

This recipe is packed with not just the benefits of broccoli but it’s loaded with planted based protein from the pumpkin seeds, fiber from the cranberries and vegetarian protein from the greek yogurt dressing, not to mention the b vitamin power of the blueberries and blackberries. My mantra is to. Eat on purpose with lots of flavor and this salad honors that fully. You can add your favorite fruit in this salad or even zucchini and yellow squash would be amazing. However you decide to enjoy it remember to, Set the Table with Love. 💕💕Ingredients:

For the dressing:

2 Tbsp plain Greek yogurt (I use nonfat)

Juice of 1/2 lemon

1 Tbsp honey

1 Tbsp Apple cider vinegar

1/2 tsp grainy Dijon mustard

1/4 tsp fresh black pepper

6 oz (3 cups) store-bought broccoli slaw

2-3 Tbsp cranberries, to taste

2-3 Tbsp pumpkin seeds, to taste

1 Tbsp chia seeds

Directions:In a mixing bowl, whisk together all of the dressing ingredients. Add the broccoli slaw, pumpkin seeds, cranberries and chia seeds and toss gently until all ingredients are well combined.Eat immediately or you can cover with plastic wrap and refrigerate for 30-60 minutes. The yogurt and mustard will tenderize the vegetables; the salad will be crunchy, but not soggy.Serve cold or at room temperature.