Tag: wellness

“Raw Chick” Curry Stuffed Peppers

Published on by Life with Lisa WashingtonLeave a comment

Eating more of a plant based diet can be one of the most cleansing things you can do for you body, mind and spirit. I like to give my body a break from refined sugars, lean meats and the occasional glass of wine. I love incorporating raw foods and vegan dishes into my daily meal prep, because eating more whole foods gives me more energy and mental clarity. Hey, not mention I usually drop about 5-7 pounds. However, a raw diet or a vegan diet is not for everyone, especially long term, unless you have talked to a vegan wellness expert, professional nutritionist and/or your healthcare practitioner. My personal and professional opinion on the matter is, I never met anyone that didn’t benefit from eating more fruits, veggies and drinking clean water.

Now, this is a recipe I make often for my vegan clients and one I enjoy when I am cleansing my system. The key to raw cuisine is understanding how you can convert different raw food ingredients, into cooked food recipes you are familiar with. For instance, in raw cuisine, nuts can become a meat substitute, because of their texture and they are high in protein and good omega fatty acids. They can also become a flour base for “raw food” crust, cookies and cakes. The possibilities are endless. But just for now, let’s stick with making this recipe, by using nuts as a meat substitute. The recipe can be extremely versatile based on your flavor profiles. You can season the nuts with old bay and have more of cajun flavor or season them with Italian herbs and give them more of Italian flare. Use your imagination and see what you can discover. I like to serve this on a bed on greens, with a side salad and maybe a yummy carrot and pineapple juice. However you decide to serve it remember to alway Set the Table with Love. Enjoy.

“Raw Chick” Curry Stuffed Peppers

Raw Chick Pate’

Ingredients:

1 cup almonds, dry

1 cup cashews, dry

1 cup sunflower seeds, dry

1/2 tsp sea salt

2 tsps turmeric

1 tsp paprika

1/2 tsp cumin powder

1/8 tsp garlic powder

1/8 tsp cayenne pepper

1 cup water

3 mini sweet peppers, cut in halves (I used red, yellow and orange)

1 red bell pepper, diced for garnish

chopped cilantro for garnish (optional)

Instructions:

Raw Chick Curry Stuffed Peppers
  1. Put nuts, seeds, and all the spices into a food processor and process

into a powder. Add water and process until the mixture is well

incorporated. You are looking for more of a chunky consistency than it

being totally smooth.

2. Cut the peppers into halves and stuff the Raw Chick Pate’ into each

pepper. Garnish with peppers, cilantro and a drizzle of extra virgin olive oil.

Makes 6 mini peppers

Excerpt From: Lisa Washington. “Set the Table with Love Farm to Table Cuisine.” Apple Books.

Vegan Sweet Potato Shepherd’s Pie

Published on by Life with Lisa WashingtonLeave a comment

What do you do with a large sweet potato and a bag of French lentils and you are just craving home and comfort? Shepherd’s pie and a Vegan Sweet Potato Shepherd’s Pie.

So let’s get a bit familiar with this pie:

Shepherd’s pie, common and inexpensive British dish originating from the sheep country in Scotland and northern England. It is a baked meat pie made with minced or diced lamb and topped with a thick layer of mashed potatoes. Although the dish is sometimes called cottage pie, that name is usually given to a version featuring beef. It is thought that peasant housewives invented the pies as a way of repackaging leftovers from the Sunday roast. Source :https://www.britannica.com/topic/shepherds-pie .

Shepherd’s pie in my household was actually one of my favorite dishes. My mom would make it in the fall and winter months. My favorite part was was the mashes potatoes and sweet peas and carrots. I wasn’t a big meat eater growing up, but you ate whatever mom put on the table. I remember times being hard for us growing up, but my mother made sure we had a hot meal, clean clothes on our backs and lots of laughs. She was a very funny woman. Shepherd’s pie was special , it was comforting and a time to cuddle up with my family and enjoy a warm hearty meal together. My mother used ground beef, carrot, sweet peas, celery, onions and garlic as the base with lots of thyme. It was so yummy. I believe I have made this recipe only once in my life. Why? Why would I make a childhood favorite only once, because some dishes your mom just makes better, she adds that special mom LOVE ingredient.

This is what brought this recipe to life. Mother’s Day is coming up and I am missing my mom. She has been gone for 16 years now and I this time of the year I miss her so much and I just wanted to feel home. I do not eat meat like that anymore, no I am not a vegan or a vegetarian, but my body craves plants more so I listen. Honoring myself and what my heart was desiring birth this lovely and delicious version of Shepherd’s pie. I hope you enjoy it and it brings your soul comfort and a smile.

Oh yes, don’t forget to Set the Table with Love. Thanks Mom for always teaching me how.

Sweet Potatoes

SWEET POTATOES

  • 1  large organic sweet potato (thoroughly washed, peeled and roughly chopped into big chunks)
  • Organic vegetable broth
  • 1 Tbsp coconut oil
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp thyme
  • 1 tsp or more of maple syrup, depending on how sweet the potatoes are.
  • sea salt and black pepper to taste
The Filings

FILLING

  • 1  cup French lentils, cooked (follow instructions on package)
  • 1 Tbsp coconut oil
  • 1 small onion (diced)
  • 2 cloves garlic (minced)
  • 1 small bay leaf
  • 2 tsp fresh thyme
  • sea salt and cracked black pepper to taste
  • pinch of red pepper flakes
  • 1-2 small carrots, peeled and diced
  • 1 celery stalk, diced
  • 1 cup frozen corn
  • 1 cup frozen peas

Vegan Sweet Potato Shepherd’s Pie

Instructions

  1. Place sweet potato in a large pot and fill with water until they’re just covered. Bring to a boil over high heat. Then reduce to medium-high heat and cook for 15-20 minutes or until you stick a fork in it and it breaks apart.
  2. Once cooked, drain and transfer to a large mixing bowl. Use a masher or fork to mash until smooth. Add coconut oil, all the spices and season with salt and pepper to taste. Cover and set aside.
  3. Next heat a large pot over medium heat. Once hot, add coconut oil, onions, and garlic and sauté until lightly browned and caramelized – about 4-5 minutes.
  4. Add a pinch of salt and pepper. Then add lentils, vegetable broth, bay leaf and the thyme, and red pepper flakes and stir. Bring to a low boil. Then reduce heat to simmer. Continue cooking until lentils are tender (20-30 minutes).
  5. In the last 15 minutes of cooking the lentils, add the carrots, and celery. Cook until the carrots and celery are a bit tender, but not mushy. Add in the frozen corn and sweet peas, stir, and cover and allow to cook for another 2-3 minutes. Drain the lentils. Taste and adjust flavor to your preference.
  6. Transfer the lentil mixture into oven-safe baking dish and top with the mashed sweet potatoes. Smooth down with a spoon.
  7. Set on a baking sheet to catch any juices come from the pie and bake for 20 minutes or until the potatoes are lightly browned on top and the edges are bubbling.
  8. Let cool at bit before serving.

Notes

Beet Salad with a Parsley and Walnut Pesto drizzled with Orange Vinaigrette

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I adore beets. They are loaded with lots fiber, vitamin C and they help with inflammation in the body, which mean they are good for you, but they also taste amazing. I love to add beets to my salads, smoothies, and they are awesome sautéed, roasted or just raw.

Today I was craving a salad, but not the lettuce type. I looked in my fridge and remembered, I bought diced beets already marinated from my favorite beet company, Love Beets ! They made this salad easy to make, because everything is seasoned and ready to assemble. I just had to slice the red beets.

I wanted this to look a bit fancy, so I used one of my metal rounds to assemble the dish, but you can easily, slice your beets, top with the pesto and drizzle some of your orange vinaigrette on top and toss. However you decide to do it, just remember to Set the Table with Love.

Beets Rock!!!

Ingredients:

1 pack of Love Beets diced marinated golden beets

1 pack of Love Beets marinated red beets thinly sliced

For the Parsley walnut pesto:

Ingredients:

1 cup shelled walnuts, about 3 1/2 ounces

2 cups chopped parsley, about 1 bunch

1/2 cup grated pecorino or parmesan cheese or if vegan nutritional yeast

3 garlic cloves, roughly chopped

1/2 teaspoon salt

1/2 cup olive oil

Directions:

1. Put the walnuts, parsley, cheese, garlic, and salt in a food processor and pulse for a few seconds to combine. Scrape down the sides of the bowl, then pulse again.

2. Drizzle in the olive oil while the machine is running just long enough to incorporate the oil, about 20-30 seconds.

Orange Vinaigrette

Ingredient:

1/4 cup freshly squeezed orange juice

2 tablespoons apple cider vinegar

1 tablespoon Dijon-style prepared mustard

2 teaspoons honey

1/8 teaspoon cracked black pepper

Pinch of salt

Directions:

In a small jar with a tight-fitting cover, combine the orange juice, vinegar, mustard, honey and pepper. Cover and shake well until combined. To store, refrigerate for up to 1 week. Shake well before serving.

Place your metal round on a pretty plate. Inside the round, layer the thinly sliced red beets, then top with the diced beets, stacking them on top of the red beets slices, until you have no space left. Add some pesto, then start the process over, until you end with a layer of pesto on top of the golden beets. Place on fridge to set for 30 minutes. Gently remove the metal round and drizzle with the vinaigrette and serve immediately. 💕

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.

Easiest Stovetop Maple Granola on top of Sweet Potato Pie Oatmeal

Published on by Life with Lisa WashingtonLeave a comment

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.

There’s more than one way to use vegetable skewers

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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.

Here’s how you can make a better salad to boost energy and help with weight loss

Published on by Life with Lisa Washington3 Comments

Salads are what you make them, and if you are eating to boost energy and shed a few pounds, you may want to be more conscious of how you are making that ‘healthy salad”. Most people think to throw some lettuce in a bowl with a few tomatoes, carrots, cucumbers and some type of dressing and you got yourself a healthy salad. Think again my friend. Don’t get me wrong, everything in that salad for the most part is good, but let’s look at it closer.

So, you are making a salad, most people go for just regular iceberg lettuce. Iceberg lettuce has no real nutritional value, just good ruffage.  When picking lettuce the best rule of thumb, the darker the greens the more fiber, flavor and nutrients they will possess.

Now let’s talk about ingredients. If you are eating a salad as your main meal, which is a good idea, because you can incorporate, good protein, lots of fiber, good carbohydrates and good essential fatty acids all on one plate, if we are conscious of what ingredients you are choosing. A salad that will keep you energized and help you drop a few pounds, if eaten daily, with exercise and other healthy accompany meals would look something like this:

Green Avocado Salad

Greens:

Choose 2 to 3 greens:

romaine lettuce

arugula

spinach

kale

Mixed green Medley ( easier way to get several leafy green choices)

You can also add:

Cabbage or Radicchio

Fresh herbs:

Choose 1 or 2 herbs:

basil

parsley

mint

dill

Grains ( optional, but loaded with vegan protein and lots of fiber, just use a little, they are high in carbohydrates.)

Choose 1 grain:

Quinoa

Wild Rice

Farro

Bulgar Wheat

food-salad-healthy-lunch.jpgsalad-healthy-diet-spinach.jpg

Protein 

Choose 1 to 2 proteins:

Organic Chicken ( grilled )

Salmon, steamed or grilled, high in protein and essential fatty acids

Chickpeas, vegan protein and fiber

Eggs

Beans, such as lentils

pexels-photo-196643.jpegpexels-photo-539431.jpeg

Vegetables:

LET THESE BE THE MOST IN YOUR SALAD, LOAD UP!

Beets

Carrots

Onions

Cucumbers

Yellow Squash

Bell Peppers

Zucchini

Mushrooms

Celery

Peas

Olives

Broccoli

Brussels Sprouts

Healthy Fats, for crunch  

Nuts and Seeds of all kind that you can consume:

Walnuts, Almonds, Pistachios, Brazil Nuts, Hazelnuts, Peanuts, Sunflower Seeds, Chia Seeds, Pumpkin Seeds, Flax Seeds and Hemp Seeds .

Dressings:

Make your own and the healthiest dressings are one that are not creamy, but more in the vinaigrette family.

Simple and healthy dressings have these 4 key ingredients:

Acid~ Lemon Juice, Balsamic Vinegar, Red Wine Vinegar, Rice Wine Vinegar, Apple Cider Vinegar and White Wine Vinegar.

Oil ~ Olive oil, Walnut Oil, Avocado Oil, and Hazelnut Oil .

Emulsifierr ~ which is the ingredient that helps keep the first two ingredients from separating and keeps your dressing stable ~ Mustard, Greek Yogurt, Ground  Flaxseed, Mashed Avocado and Honey.

Herbs and Flavoring ~ Basil, Parsley, Rosemary, Thyme, Oregano, Dill, Cracked Black Pepper, Red Pepper Flakes, Chives and Honey .

IMG_7953
Warm Beet, Green Apple and Trio Lentil Salad

Balsamic Vinaigrette with Salad Recipes

Warm Beet, Green Apple and Trio Lentil Salad

Creamy Honey Mustard Dressing 

1/4 cup plain Greek yogurt

1 tablespoon Dijon mustard

2 teaspoons honey

1/2 tablespoon lemon juice

water, to thin ( if necessary)

In a blender add all ingredients, blend and enjoy. 🙂

Store in a glass airtight container in the fridge for one to two days, this is a very perishable item. Use it all in a day if possible. 

So now you are educated about how to make an awesome salad that is loaded with everything your body needs. Now go out my loves and make the world a ” Happy Salad Place.” 🙂

The Power of a Hug

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I remember growing up and being taught to not talk to strangers, let alone give them a hug and for good reason with the world we live in and all the violence we see happening to our children, but is that the best way? I don’t think we should force our kids to hug people, we need to teach them to trust their instincts, but we should teach them about the power of a “good hug”. I taught me kids early to give “good hugs”, to the people in our circle of friends and family. They are all grown up and they still give hugs. Life is about balance with wisdom. We as human beings need healthy and healing physical touch. Studies have shown that touch is essential to our well being, even for our mortality .

But touch is even more vital than this: babies who are not held and nuzzled and hugged enough will literally stop growing and-if the situation lasts long enough, even if they are receiving proper nutrition-die. SOURCE:

Bruce D. Perry, MD, Ph.D. is a child psychiatrist and neuroscientist. He is the Senior Fellow of The Child Trauma Academy and co-author of Born for Love: Why Empathy is Essential—And Endangered.

Maia Szalavitz has published five books and written for The New York Times, Time magazine online, New Scientist, Psychology Today, and other major publications.

So here’s an experiment you may want to try and it may bring a bit of “Happy” into your life. Start a hug campaign in your home, church or community. I suggest to start some where you and the people around you will feel comfortable and open to this experiment of hugging.

Juan Mann, started a very public and controversial hug campaign, that impacted thousands of people. It was so powerful that authorities, banned his campaign. Juan went around and had people sign s petition and they had to remove the ban and the hugging party continued, Hugging is a big deal. Check out his video below and some reason why hugging is so good for us :

Juan Mann Hugging Campaign

Here’s a few reasons that may inspire you

to hug more:

Scientific research shows that a good hug, meaning at least 20 seconds is the fastest way for you to get oxytocin flowing in your body. Oxytocin, also known as the “love drug”, calms your nervous system and boosts positive emotions. Here’s how a good hug resulting in oxytocin flow affects you:

• It lowers your blood pressure, especially helpful if you’re feeling anxious.

• It lowers your cortisol (the stress hormone), enabling a higher quality of sleep.

• It can increase your social connections and a sense of belonging.

Studies have also shown that couples who hug more are more likely to stay together. Some reports have even shown hugs can reduce pain. So let’s get the hugging party started. SPREAD THE LOVE. 💕