Pot Roast, Vegetarian-Style. Like a warm hug to comfort even the Mondayest of Mondays. This one pot dish is brimming with meaty mushrooms and roasted root vegetables over a creamy cauliflower mash. It’s the epitome of comfort food. And ever since I’ve started eating mostly plant-based, I’ve had a hankering for a pot roast; this hits the spot and the meat isn’t even missed! Plus, it’s dairy-free, gluten-free and can be made Whole30 compliant so that you can please all eaters. Get ready to bring the supper club home. DEATs below!

When going mostly plant-based, there are a few things that I just MISS! Like a good burger, meatball or pot roast. There’s no replacement for these comfort foods…right? Wrong. Let me introduce you to something you already probably know well…mushrooms. Mushrooms mimic the meaty texture and umami flavor of beef and are significantly lower in calories, fat and cholesterol. Plus, there’s a whole wide world of mushrooms to discover. They’re the highlight of this vegetarian pot roast and just about any variety can be used. Here’s a brief overview to build your knowledge base so you can talk like a fine wine…err mushroom connoisseur.
5 Varieties of Mushrooms to Know:

1.) Portobello: These are likely the most familiar – the large size of the umbrella and meaty flavor make a great swap for a burger (just remove the stem) or can serve as the base for a personal-sized pizza (just flip the umbrella upside down, remove the stem and load with marinara, cheese, your favorite toppings and bake in the oven).
2.) Cremini & Button: These small mushrooms are often confused. What’s the difference? Cremini are just an older version of the common white button mushroom. Cremini are a bit browner and more firm, which makes them great for soups and stews. Button mushrooms come in white and brown varieties, but have a milder flavor.
3.) Oyster: The thin layers of these clumped mushrooms can often resemble petals of flowers. Because these mushrooms are quite thin, they can be easily torn and will cook more evenly and quickly than other mushrooms.
4.) Shiitake: These mushrooms have a large brown umbrella with a long, tough stem. Most often used in Asian cuisine, the stem should be removed because it is too chewy to eat.
5.) Enoki: The thin, long stems and small caps of these mushrooms make them a great addition to soups or noodle dishes. Reminiscent of noodles, you may be familiar with these mushrooms from your favorite Japanese ramen spot.

Now that you’re a ‘shroom expert, let’s get onto the pot roast!

What do I love most about this dish?
–Versatility: you can use any mushrooms or root vegetables you have on hand.
–Flavor: whether you choose to use vegetable broth, wine or whisky to flavor the sauce, it is guaranteed to comfort your pallet.
–Leftover-Friendly: this dish re-heats well so you can enjoy it again and again.
–One Pot: who doesn’t love to clean just one pot?
–Whole30, Paleo, Gluten-Free, Vegan: it accommodates any diet!

This thick mushroom and root vegetable stew is layered on a creamy cauliflower mash, but you could also eat it on its own or ladle over traditional mashed potatoes or even rice. This dish is the definition of “whatever you have on hand”! It may so like a lot of chopping, but this dish and the leftovers will be oh so worth it! So gather those veggies and let’s get cooking!

Vegetarian Pot Roast Over Cauliflower Mash
Makes: 6 servings

Ingredients:
Mushroom & Root Vegetable Stew
-1 yellow onion, diced
-6-8 cloves of garlic, diced
-20 oz of mushrooms (suggest 8 oz cremini, 8 oz Portobello and 4 oz oyster)
-1 parsnip, peeled and diced
-1 turnip, peeled and diced
-2-3 carrots, peeled and sliced
-1 C of red wine, whiskey or additional broth
-1 T fresh thyme (leaves removed from the stem)
-2 rosemary sprigs, whole
-1 tsp garlic powder
-4 T soy sauce, tamari or coconut aminos (if gluten-free)
-3 T tomato paste
-2 C broth
Cauliflower Mash
-1 head of cauliflower, trimmed and cut into florets
-3 T ghee
-1 tsp salt
-1/4 black pepper

Directions:
Step 1: Prepare the cauliflower mash by steaming the cauliflower. Bring about 1-inch of water to a boil in a large pot with a steam insert (I use this one). Add the cauliflower once the water is boiling and cover the pot. Allow to steam for about 15 minutes, or until the florets are soft when pierced with a fork, but not completely falling apart and mushy (very technical). Remove the cauliflower and reserve about 3/4 of the water from the pot.
Step 2: While the cauliflower steams, add a bit of olive oil to a deep saute pan or large stew pot on the stove top over medium heat. Add the onion, garlic, mushrooms and a pinch of salt once hot. Saute for 3-4 minutes or until the onions soften and become translucent. 
Step 3: Add the wine, whiskey or 1 C of broth. Stir to combine, cooking for about a minute. Then, add the diced carrots, turnip, parsnip, thyme, rosemary and garlic powder. Stir to combine before adding the tomato paste, soy sauce (or tamari or coconut aminos), the remaining broth and a big pinch of salt. Stir to combine, cover and cook for 10-15 minutes or until the carrots, turnips and parsnips are soft.
Step 4: Once the cauliflower is steamed, place half the cauliflower in a food processor with 1/4 of the steamed water. Puree until smooth. Add the remaining cauliflower, butter and salt. Continue to puree, adding water as needed. The goal is to add as little water as possible since you don’t want soup, so you likely won’t need the full 3/4 C. Once it is the desired consistency, place in a serving bowl and set aside.
Step 5: Layer the cauliflower mash on individual serving plates, ladle the mushroom and root vegetable stew over the top and enjoy!

The post Pot Roast, Vegetarian Style appeared first on The Shooks Life.

These cinnamon chips don’t lie – this fruit salsa is perfecto. And now is the perfect time to start planning those game day snacks! While the Pack may have been defeated, I’m not letting that rain on my parade. Because really, football is all about the snacks anyway, right? And those snacks don’t have to set you back from your healthy eating aspirations. Read on for some of my favorite not-so-sinful game day recipes including this fruit salsa, buffalo cauliflower wings and a roasted red pepper dip that will have you dipping veggies for days.

When you think of game day food, what comes to mind? Visions of buffalo wings, pizza and cheesy dips? Uh huh. Thought so. Now there’s no shame in salivating over everyone’s favorite fried foods. But, brown doesn’t have to be the only color of choice on your plate. Because fruit and veggies can have just as much game when dolled up in their Sunday best. And filling up on these fiber-rich, nutrient dense and high water foods can help you to scale back on some of the more indulgent foods. And yes, I said scale back because eating healthy doesn’t have to be black or white – especially if you’re just hopping off the January Whole30 train and ready to imbibe in some of the sworn off foods. Here are some my tips for eating healthy-ish at game day.

Tips for a Healthy-Ish Game Day

1.) Hydrate! Hunger is often masked as thirst. Before your game watch, chug a glass of water to curb your appetite. If you’re enjoying adult beverages, consider swapping every other drink for a glass of water. If water isn’t your thing, think about dressing it up with some fresh fruit or grabbing a flavored seltzer water.

2.) Bigger Is Not Always Better. Grab a smaller, appetizer-sized plate rather than a dinner-sized plate at the buffet table. More often than not, we’ll fill the space of our plates, so this is a way to hold yourself back from piling on portions that are too large. It also forces you to make choices of the things you really want, but everything is not gonna fit on that tiny plate.

3.) Mamma Always Said, Veggies First. Before you dive head first into that pizza, grab a plate of fruits and veggies with healthy-ish dips. This ensures you get in those greens and will keep hunger at bay so that you’re more conservative when you get to the good stuff like those wings you wanted to devour.

4.) Step Away From the Buffet. Out of sight, out of mind. Ever find yourself endlessly munching because you’ve been standing by a table piled high with food for the last hour? Take yourself away from the food. Force yourself to make the choice of walking over to the buffet for more food. In fact, sit as far away as you can! It serves a dual purpose of getting in those steps and being more mindful of your choices.

5.) Walk It Out. Find some time to get in some movement, whether it be a pre-game workout, a half-time dance party with Shakira or scheduling a post-game workout session the next day. It’s a long game and that means a lot of sitting. At a minimum, make sure to stand up and walk around every 20 minutes or so. Maybe even consider watching the game on an exercise ball to get in some core work. Do you, but also, do some movement to offset some of the excess calories.

Now that you’re ready to get your healthy-ish game on, let’s dive into some of my favorite, not-so-sinful game day snacks!

Fruit Salsa and Cinnamon Tortilla Chips
Makes: 6-8 servings

Ingredients:
Fruit Salsa
– 2 Golden Delicious apples peeled, cored and diced
– 8 oz of raspberries, cut in half
– 16 oz of strawberries, diced
– 2 kiwi fruit, peeled and diced
– 3 T fruit preserves
– 1 T coconut sugar (optional)
Cinnamon Tortilla Chips
– 2 packages of tortillas (I used Mikey’s Gluten-Free Cassava Flour Tortillas)
– Ghee, ghee spray or butter spray (I used Vital Farms Ghee Butter)
– Coconut sugar and cinnamon (I used 2 T sugar for every 1/4 tsp of cinnamon)

Directions:
Step 1: To make the tortilla chips, pre-heat the oven to 350 degrees Fahrenheit and place a piece of parchment paper on a baking sheet. Using  a scissors, cut each tortilla into 6 or 8 wedges and place in a single layer on the parchment paper. Either spray the tortilla wedges with ghee or butter spray, or brush on the ghee butter. Sprinkle with the cinnamon sugar mixture, flip and repeat. Place in the oven for 15 minutes and allow to cool. You likely will need to do this in a few batches.

Step 2: To make the fruit salsa, add all of the ingredients to a large bowl and gently mix. Place in the fridge for 15 minutes to chill and serve with the tortilla chips!

Buffalo Cauliflower Wings
Serves: 3-4

Ingredients:
Buffalo Cauliflower Wings
– 1 head of cauliflower, cut into florets
– 1/2 C almond flour
– 1/2 C water
– 1 tsp garlic powder
– 1/2 tsp salt
– 2/3 C hot sauce
– 1 T ghee or melted butter (I used Vital Farms Ghee Butter)
Greek Yogurt Ranch
– 3/4 C plain, full fat Greek yogurt
– 1 tsp lemon juice
– water to thin
– onion powder
-lemon pepper seasoning

Directions:
Step 1: To make the cauliflower wings, pre-heat the oven to 350 degrees Fahrenheit and place a piece of parchment paper on a baking sheet. In a large bowl, mix the almond flour, water, garlic and salt. Toss the cauliflower florets in the mixture to coat and place on the baking sheet in a single layer. Bake in the oven for 15 minutes, flipping the cauliflower mid-way through.

Step 2: To make the buffalo sauce, place the hot sauce and ghee or melted butter in a large bowl. Take the cauliflower out of the oven and using a spatula or tongs, place in the bowl of hot sauce and toss gently to coat. After coating the cauliflower, place back on the baking sheet in a single layer and bake for an additional 10 minutes, flipping the cauliflower mid-way through.

Step 3: Finish the cauliflower by setting the oven to broil at 450 degrees and baking an additional 15 minutes, flipping the cauliflower mid-way through. Allow to cool.

Step 4: To make the Greek yogurt dipping sauce, stir the Greek yogurt and lemon juice in a small bowl. Add enough water to get your desired consistency and enough onion powder to get your desired level of flavor. Add in small increments. Finish with a few shakes of lemon pepper seasoning.

Roasted Red Pepper Cashew Dip
Makes: 8-10 servings

Ingredients: 
– 1 red bell pepper, roasted (I bought a jar from Trader Joe’s)
– 1 C raw cashews soaked overnight in the fridge
– 1/2 C of water
– 1 clove of garlic (or 1 tsp of jarred, minced garlic)
– 1 tsp smoked paprika
– 1 tsp nutritional yeast
– 1/2 tsp salt
– freshly ground black pepper, to taste

Directions:
Place all ingredients in a food processor. Mix until a creamy texture. Add additional water depending on desired thickness. Serve with your favorite veggies, crackers or chips.

Game Day is on! Share any of your favorite game day snacks below!

The post Game On For Healthy Snacks appeared first on The Shooks Life.

Don’t tell me it’s not Taco Tuesday…I don’t need that kind of negativity in my life. What I DO want to taco ’bout is how every day can be Taco Tuesday, how walnuts can be ‘meat’ and how seeds can be ‘pizza’. Yes, dreams do come true. Keep these secrets to yourself because you will NOT want to share! A plant-based diet can be easy, delicious and satisfying. Read on for the dEATs!

In all candor, I don’t follow a completely plant-based diet. But, I have been trying to reduce my consumption of meat for both health and environmental reasons. Plus, I love a good challenge in the kitchen! When I first started to explore more meatless options I quickly found myself 1.) bored of the limited options 2.) overwhelmed by complicated ‘scratch’ recipes and 3.) disgusted by all the garbage ingredients in convenient packaged foods. So what’s a girl to do? Eat veggie burgers and quinoa all day every day? Or become a rabbit nibbling on veggies and unfulfilled? I don’t give up that easy. And hanger is not an option.

As I started to explore beyond tofu, I could not believe how many things you can do with nuts and seeds! These nutritional powerhouses are incredibly underrated, underexplored and are a massively untapped source of plant-based protein!

The Wonders of Nuts & Seeds as a Source of Plant-Based Protein

1.) Walnuts: According to WebMD, a handful of walnuts (about 14 halves) contains 4 grams of protein, 18 grams of fat that will keep you full and just 185 calories. Plus, they’re the only nuts that are high in heart-healthy omega-3’s. Walnuts can be easily ground up to form the base for burgers, taco ‘meat’ (recipe below) or pie crust.

2.) Cashews: A similar amount of cashews (1 ounce = 18 cashews) contains 5 grams of protein, 12 grams of fat and 157 calories per an article from Healthline. While cashews are lower in fiber and higher in carbs than other nuts like almonds, they have plenty of other vitamins and minerals like copper and iron to support blood health and lutein for eye health. Raw cashews can be soaked overnight to make cheesecake, ricotta or a hummus-like dip.

3.) Flax Seeds: Just a tablespoon of flax seed added to smoothies, oatmeal or sprinkled on a salad adds 1.3 grams of protein, only 3 grams of fat and 37 calories according to Healthline. They’re also a good source of heart-healthy omega-3’s and fiber to keep you full – one tablespoon provides 8-12% of your daily needs.

4.) Chia Seeds: This ‘superfood’ is popping up everywhere because it’s a powerhouse of nutrients. Per Delish, a serving (2 tablespoons) provides 4 grams of protein, more calcium once for once than most dairy products and almost all of the carbs are in the form of filling fiber. I’m a huge fan of chia puddings, which are an easy overnight dessert or breakfast that is raw and Whole30 compliant. Check out my Lemon Blueberry Chia Pudding, Coconut Cacao Chia Pudding, Pumpkin Chia Pudding or just search “Chia Pudding” on my site for oodles of more recipes!

5.) Pumpkin Seeds: These often forgotten seeds provide a ridiculous amount of nutrients in a single 1-ounce serving including 7 grams of protein, 23% of your daily iron and is one of the best natural sources of magnesium. In fact, according to Healthline, 79% of the population doesn’t get enough magnesium, which is critical to maintaining blood sugar and blood pressure levels. I love it as a topping on salads, oatmeal or toast!

There are tons of other nuts and seeds that are a good source of protein and other minerals, but those are some of my daily favs. Also, using nuts and seeds as a source of protein doesn’t mean lots of time in the kitchen! You’ll find my raw walnut taco ‘meat’ to be super simple and it only requires a blender or food processor! Plus, one of my new favorite food finds is the seed-based crust from SUPERSEED Life. It’s keto-friendly, grain-free, completely vegan and completely delicious! Fact: even my husband, who is often skeptical of grain-free foods, loved this crust!

Start living your best plant-based life with these recipes for a RAW TACO BOWL, TACO PIZZA and BREAKFAST TACOS!

RAW VEGAN WALNUT TACO BOWL
Serves: 4

Ingredients:
Walnut Taco “Meat”
-3 C raw walnuts
-2/3 C sun-dried tomatoes (packaged dry; not in oil)
-4 cloves minced garlic
-1 T smoked paprika
-1 T cumin
-1 T chili powder
-2 tsp coconut sugar
-2 tsp nutritional yeast
-1/2 tsp salt
-1/4 – 1/2 C of water
Quick Pickled Onion
– 1/2 large red onion, thinly sliced
– 1/2 T coconut or regular sugar
– 3/4 tsp salt
– 1/4 C apple cider vinegar
Salad Fixings
-1 pint of cherry tomatoes, sliced in half
-2 bell peppers, sliced
-1 jalapeno pepper, sliced
-2 bunches romaine lettuce, chopped
-optional salsa for dressing

Directions:
Step 1: Make the Quick Pickled Onions by placing all of the ingredients in a mason jar. Cover, shake and let set for 20 minutes.
Step 2: Make the raw walnut taco “meat” by placing the sun-dried tomatoes in a small bowl with warm water. Set aside to soak for 5 minutes.
Step 3: In the meantime, add the walnuts to a food processor and pulse into a fine meal (being careful not to blend it into a butter; some large pieces will give the “meat” texture). Set aside in a medium bowl.
Step 4: Once the sun-dried tomatoes are finished soaking, reserve the water and them to the food processor with the remaining seasoning. Pulse to form a smooth paste. Then, add small amounts of the reserved water until it turns into a “sauce” similar to marinara. Mix the “sauce” in with the walnuts in the medium bowl to form the taco “meat”.
Step 5: Build the salad by placing the romaine lettuce in 4 individual bowls. Top with desired amounts the taco “meat”, cherry tomatoes, bell pepper slices, jalapeno slices, pickled onions and optional salsa as a dressing.

WALNUT TACO MEATLESS PIZZA with SUPERSEED LIFE CRUST
Makes: 1 pizza 

Ingredients:
Walnut Taco “Meat”
-3 C raw walnuts
-2/3 C sun-dried tomatoes (packaged dry; not in oil)
-4 cloves minced garlic
-1 T smoked paprika
-1 T cumin
-1 T chili powder
-2 tsp coconut sugar
-2 tsp nutritional yeast
-1/2 tsp salt
-1/4 – 1/2 C of water
Toppings
-8 oz fresh mozzarella, sliced
-1/4 C cheddar cheese, shredded
-2 bell peppers, sliced
-1 avocado, sliced
-optional cilantro as garnish
Crust
-1 SUPERSEED Life Pizza Crust

Directions: 
Step 1: Pre-bake the crust at 400 degrees Fahrenheit for 5 minutes. In the meantime, slice the cheese and vegetables if you haven’t already.
Step 2: Make the raw walnut taco “meat” by placing the sun-dried tomatoes in a small bowl with warm water. Set aside to soak for 5 minutes.
Step 3: While the tomatoes soak, add the walnuts to a food processor and pulse into a fine meal (being careful not to blend it into a butter; some large pieces will give the “meat” texture”). Set aside in a medium bowl.
Step 4: Once the sun-dried tomatoes are finished soaking, reserve the water and them to the food processor with the remaining seasoning. Pulse to form a smooth paste. Then, add small amounts of the reserved water until it turns into a “sauce” similar to marinara. Mix the “sauce” in with the walnuts in the medium bowl to form the taco “meat”.
Step 5: After pre-baking the crust, remove it from the oven and assemble the toppings. Ladle on desired amount of pizza sauce, cheese and bell peppers. Place back in the oven for 15-17 minutes; option to broil for an additional 2-3 minutes to get the cheese toasty and brown. Remove from the oven and top with the taco “meat”, avocado slices and optional cilantro.

Walnut Taco “Meat” Breakfast Tacos
Makes: 6-8 tacos

Ingredients:
Walnut Taco “Meat”
-3 C raw walnuts
-2/3 C sun-dried tomatoes (packaged dry; not in oil)
-4 cloves minced garlic
-1 T smoked paprika
-1 T cumin
-1 T chili powder
-2 tsp coconut sugar
-2 tsp nutritional yeast
-1/2 tsp salt
-1/4 – 1/2 C of water
Toppings
-6-8 Vital Farms pasture-raised eggs
-2-3 Roma tomatoes, diced
-2 jalapeno peppers, sliced
-optional salsa verde and cilantro for garnish
Tortillas
-6-8 Maria and Ricardo’s Whole Wheat Plus Tortillas for added fiber and protein

Directions:
Step 1: Make the raw walnut taco “meat” by placing the sun-dried tomatoes in a small bowl with warm water. Set aside to soak for 5 minutes.
Step 2: While the tomatoes soak, add the walnuts to a food processor and pulse into a fine meal (being careful not to blend it into a butter; some large pieces will give the “meat” texture”). Set aside in a medium bowl.
Step 3: Once the sun-dried tomatoes are finished soaking, reserve the water and them to the food processor with the remaining seasoning. Pulse to form a smooth paste. Then, add small amounts of the reserved water until it turns into a “sauce” similar to marinara. Mix the “sauce” in with the walnuts in the medium bowl to form the taco “meat”.
Step 4: Scramble the eggs and slice the vegetables if you haven’t already. Set aside the eggs.
Step 5: Assemble the tacos by layering the scrambled eggs, walnut taco “meat” in the tortillas. Top with desired amount of diced tomatoes, jalapeno slices and optional salsa as well as cilantro. Also great with guac…but what isn’t?!

The post Nuts…for Nuts and Seeds! appeared first on The Shooks Life.

Pasta lovers, imma ’bout to flip your world UPSIDE DOWN with this completely whole food, plant-based and low carb spaghetti squash carbonara. Im(pasta)ble you say? Oh yes way. Golden bundles of spaghetti squash sub for traditional noodles and a cashew-based ricotta lends creaminess to this dish topped with portabella mushrooms and a generous crack of the pepper mill. I’ve been dreaming this dish up for months after visiting The Butcher’s Daughter in LA and finally recreated the magic. Plus, no oven meal prep is what Texas dreams are made of in the summer. Get the dEATs for this Whole30 and keto-friendly recipe below, along with my pro meal prepping tips!

Friends, it’s been a WHILE! June was cray cray with a capital C, but I am BACK and you better believe I’ve been stocking up all kinds of recipe ideas. First, I was in Seattle conducting research on breakfast habits, then it was onto Minneapolis to do shopalongs (yes, I get paid to grocery shop with people!) and finally, the Fancy Food Show in New York! This trade show takes place every winter in San Francisco and summer in New York and showcases the latest food and beverage innovations. The biggest trends? Loads of functional foods (sleep elixirs, probiotics for digestive health, CBS for stress relief), avoidance of allergens (gluten-free, lactose-free, peanut-free) and plant-based everything (eggplant banana and mushroom jerky, oh my!).

While I don’t fully subscribe to a plant-based diet, I do try to abide by Michael Pollan’s 3 simple rules: eat real food, not too much, mostly plants. And I’m ready to get back to being a law-abiding eater after all this travel, which most definitely veered me off this path. I just can’t say no to cheesecake, what can I say? Beyond the health benefits, another bonus of a mostly plant-based diet means that it often means I don’t have to turn on my oven. In Texas, in July, that’s MAJOR. And this Whole30 and keto-friendly plant-based carbonara did just the trick to get me back on track.

So how do I meal prep like a pro without spending insane amounts of time in the kitchen? I got you. Check out my pro tips.

6 Tips to Meal Prep Like a Pro:

1.) Put It On Your Calendar: Just like you’d put any meeting on a calendar during the week, put your meal prep time on the calendar Sunday (or whatever day of the week) to make the commitment. I’ll also put each meal on my Google calendar so 1.) I always know what’s for dinner 2.) I can plan ahead to have the ingredients and 3.) I can group meals together that have common ingredients (more on that below).

2.) Versatility is the Secret Sauce: The secret to delicious meals every night of the week is to find 1 or maybe 2 sauces that you can prep in advance from scratch and use in a variety of different ways throughout the week. For example, this cashew ricotta is just as good with marinara or pesto, is an awesome veggie dip and also makes for a stellar toast topper with fresh summer tomatoes. Need more ideas? Check out some of the salad dressings from this post or sauces from my summer kebab post.

3.) Multi-Task Like a Boss: Time for a little honesty – you likely won’t get ALL your meal prep done during a 2-hour window on Sunday. Sorry not sorry for bursting your bubble. But, you can multi-task throughout the week to get ‘er done. For example, when I’m making steel cut oats on a Sunday morning to pack for breakfast for the week, I’m also roasting a whole sheet pan of vegetables. Or I’m hard boiling eggs or making a batch of quinoa. Whenever you’re in the kitchen, make it your goal to maximize the time and make at least two meals or meal components.

4.) Make Mega Batches: You’re also gonna have to learn to like leftovers. I HATED leftovers growing up, but now…every leftover is like a gift from the kitchen gods. Always make twice as much and refrigerate for lunches or pop in the freezer for the following week.

5.) Semi-Homemade Is More Than Semi-Ok: Anyone who tells you that you can ‘do it all, have it all’ is a big fat liar. We all need shortcuts. And no one should feel bad about it. Some of my favorite shortcuts? Store bought zoodles, pre-cooked quinoa, rotisserie chicken and canned beans.

6.) Allow For a “Whatever Night: Even I find planning every last meal a bit suffocating, so I always plan for a “whatever” night each week. Usually, there are more leftovers than expected, we decide to go out or we just need something simple like a meatless burger and frozen veggies. Keep some common staples in the freezer and pantry for those kinda nights. Well all have ’em.

Feeling like a pro yet? Or maybe just hungry? Me too. Thankfully, that much-awaited recipe for my Whole30 and Keto-friendly carbonara is just below. Bon appetit!

Spaghetti Squash and Cashew Ricotta “Carbonara”
Serves: 2-3

Ingredients:
– 1 spaghetti squash
– 1 carton of portabella mushrooms
– extra virgin olive oil
Cashew Ricotta 
– 1 1/2 cups of raw cashews, soaked in water overnight (or at least 4 hours)
– 1/2 cup of water
– 2 T nutritional yeast
– 1 T apple cider vinegar
– 1 clove of garlic
– pinch of onion powder
– salt and pepper to taste

Directions: 
Step 1: Make the spaghetti squash by slicing it in half horizontally with a sharp knife (note: you’ll have to use some muscle!). Place a damp paper towel on a microwave-safe plate and put the spaghetti squash halves on top, cut-side up. Microwave for 15 minutes, or until easily pierced with a fork. Once tender, set aside to cool.
Step 2: Prep the mushrooms while the spaghetti squash cools by slicing into 1/4 inch thick pieces. Add olive oil to a pan on the stove top over medium heat. Once hot (a few drops of water should sizzle), add the mushrooms, season with salt and pepper, and stir occasionally until tender.
Step 3: Make the cashew ricotta by placing all the ricotta ingredients in a food processor. Blend until creamy, scraping the sides. Set aside in a bowl.
Step 4: Complete the dish by first removing the seeds and dried center tendrils of the spaghetti squash with a fork, leaving the tender edges in tact. Then, use the fork to scrape the interior sides of the spaghetti squash to release the “noodles”, scraping from the top edge down towards the center. Place the “noodles” in serving dishes, top with mushrooms, ricotta, a dash of olive oil, salt and pepper. Enjoy!

The post Im{pasta}bly easy meal prep appeared first on The Shooks Life.

Uno, dos, tres…cuatro cinco seis days ’til cinco de mayo! I may not remember 80% of my h.s. spanish, but I can muster up enough spanglish to say that I’m loco for these tex mex lentils – especially when I can whip up a big ‘ole batch to make 3 different cinco de mayo dishes. Read on to learn more about these protein powerhouses and to get the recipes for these Tex Mex lentil tacos, stuffed bell peppers and more!

Lentils were always a bit of a mystery to me – are they bean, vegetable…or are these disc-like orbs some form of alien food in the form of a pellet? The answer is – none of the above. After a bit of research, I came to realize that lentils are legumes. Le what? A legume, as it turns out, is a dry fruit contained within a pod. Common legumes are peas, beans, peanuts and lentils. What makes lentils such powerhouses, is their source of protein, fiber and minerals. They’re composed of 25% protein, which makes them a great option for vegetarians and vegans. They also contain 37% of your recommended daily intake (RDI) of iron, which many vegetarians lack.

While I’m not vegetarian, I like to dabble in plant-based protein for a variety of reasons – it’s easier, often cheaper and tends to be better for the environment. Beyond these reasons, plant-based protein options like lentils can be highly nutritious. Take a look at these quick facts:

Lentil Nutritional Highlights (per 1 cup serving)
-Calories: 230
-Protein: 17.9g
-Fat: 0.8g
-Carbs: 39.9g
-Folate: 90% RDI
-Iron: 37% RDI
-Zinc: 17% RDI
-Manganese: 49% RDI

So not only are lentils protein powerhouses, but they pack a punch of other nutrients as well as fiber to keep those bowels movin’ if ya know what I mean.

So here’s the funny thing, Americans eat way fewer lentils than other regions of the country where they’ve been a staple for thousands of years like in the Middle East and India. I first came across lentils when I made an Ayurvedic kitchari from Mindbodygreen (think of it as a cleansing porridge). I was impressed with how filling it was and how hands-off it was to soak the lentils. Plus, reports show that some of the healthiest groups of people on Earth eat lentils regularly, like those living in the “blue zones” of Italy and Greece where the Mediterranean diet is common place.

Hold up, first “legumes” and now “blue zones”? What are these wild terms I’m tossing around like confetti on a parade? Blue zones were first introduced by Dan Buettner in a November 2005 feature article within National Geographic called “The Secrets of a Long Life”. In the article, Buettner identified 5 regions, based on data and first-hand observations, where the populations live healthier and longer lives than anyone else in the world. These regions include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Icaria (Greece) and the Seventh-Day Adventists in Loma Linda, California.

Apparently if you live the la vida lentil, you’re doing like the blue zone folks do. I’m not saying you’re going to live to 100 on lentils alone, but it sure is a good start!

Read on for these 5 recipes featuring Tex Mex Lentils:

-Tex Mex Lentil Tacos
-Tex Mex Lentil Stuffed Bell Peppers
-Tex Mex Lentil Burrito Bowl
-Tex Mex Lentil Taco Skillet
-Tex Mex Lentil Enchiladas

With these recipes, you’ll be ready to eat lentils 5 ways to Sunday.

Tex Mex Lentil Tacos
Serves: 6-8

Ingredients:
Tex Mex Lentils
– 1/2 large onion, diced (use red if you’re also making the pickled onions)
– 2 garlic cloves, finely chopped
– 2 T tomato paste
– 1/2 tsp cumin
– 1/2 tsp chili powder
– 1 C of water or vegetable broth
– 3/4 C dry lentils
– salt and pepper to taste

Quick Pickled Onions
– 1/2 large red onion, thinly sliced
– 1/2 T coconut or regular sugar
– 3/4 tsp salt
– 1/4 C apple cider vinegar
Taco Fixings
– tortillas
– guacamole
– cherry tomatoes
– optional garnishes: cilantro, pepper jack cheese and/or salsa verde

Directions:
Step 1: Make the quick pickled onions by placing the sugar, salt and vinegar in a mason jar or bowl. Cover the mason jar and shake to combine. Or, if using a bowl, whisk together the ingredients. Add the onions and shake the mason jar to combine or mix together in the bowl. Cover and let marinade, ideally for 1 hour. Feel free to give the mason jar a good shake every once in a while to make sure all the onions are covered.
Step 2: Make the Tex Mex lentils by placing a large frying pan on the stove top over medium heat. Add a tablespoon of your favorite cooking oil. Once hot, add the diced onions, garlic and a sprinkle of salt. Cook, stirring occasionally until the onions are soft and translucent; about 5 minutes.  Add the tomato paste, chili powder and cumin and cook for 1 minute, stirring constantly. Add the lentils and water (or broth), stirring to combine. Bring to a simmer and cook uncovered for 20-45 minutes, until the lentils are cooked and reach your desired tenderness. Cover and set aside. Option to mix in 1 C of pepper jack cheese.
Step 3: Assemble the tacos by layering guacamole on your tortillas (I simply mash an avocado with a squeeze of lime, salt and pepper). Layer on a few heaping spoons of lentils to each tortilla. Top with cherry tomatoes, pickled onions and optional cheese, cilantro and salsa verde.

Tex Mex Lentil & Sweet Potato Stuffed Bell Peppers
Serves: 6

Ingredients:
Tex Mex Lentils with Cheese
– 1/2 large onion, diced (use red if you’re also making the pickled onions)
– 2 garlic cloves, finely chopped
– 2 T tomato paste
– 1/2 tsp cumin
– 1/2 tsp chili powder
– 1 C of water or vegetable broth
– 3/4 C dry lentils
– salt and pepper to taste
– 1 C of pepper jack cheese, shredded
Bell Peppers
-6 bell peppers, any color, with tops sliced off horizontally
– option to garnish with cilantro and additional cheese
Chipotle Sweet Potato Hash
– 1/2 sweet potato, peeled and medium diced
– 1/2 onion, medium diced
– tops of the bell peppers, stems removed and medium diced
– 1 tsp cumin
– 1/2 tsp smoked paprika
– salt and pepper to taste

Directions:
Step 1: Pre-heat the oven to 350 degrees Fahrenheit. Then, make the Tex Mex lentils by placing a large frying pan on the stove top over medium heat. Add a tablespoon of your favorite cooking oil. Once hot, add the diced onions, garlic and a sprinkle of salt. Cook, stirring occasionally until the onions are soft and translucent; about 5 minutes.  Add the tomato paste, chili powder and cumin and cook for 1 minute, stirring constantly. Add the lentils and water (or broth), stirring to combine. Bring to a simmer and cook uncovered for 20-45 minutes, until the lentils are cooked and reach your desired tenderness. Mix in the shredded Pepper Jack cheese and set aside, covered.
Step 2: While the lentils cook, place a large frying pan on the stove top over medium heat. Add a tablespoon of your favorite cooking spray. Once hot, add the diced sweet potato, cumin, paprika and desired amount of salt and pepper. Stir to evenly coat the sweet potatoes. Continue cooking for 15 minutes, stirring occasionally until softened and easily pierced with a fork.
Step 3: While the sweet potatoes cook, slice off the top of the bell peppers horizontally. Scoop out the seeds and as much of the membranes as you can. Keep the tops, removing the stems and dicing the surrounding area. Place the diced bell peppers in the pan with the sweet potatoes after about 10 minutes. Stir to combine, adding a sprinkle of salt and pepper. Cook until both the sweet potatoes and bell peppers are appropriately softened. Mix with the lentils once done.
Step 4: Place the bottoms of the bell peppers in a casserole dish just big enough so that the bell peppers are touching one another. Scoop the lentil and sweet potato hash mixture into the bell pepper cavities, filling to the top. Option to top with additional cheese. Add a little bit of water to the bottom of the casserole dish then cover the bell peppers with tin foil. Place in the oven for 30 minutes. Then, remove the tin foil and cook for an addition 15 minutes, or until the cheese is melted and bubbly.

Tex Mex Lentil Burrito Bowl
Serves: 6

Ingredients:
Tex Mex Lentils
– 1/2 large onion, diced (use red if you’re also making the pickled onions)
– 2 garlic cloves, finely chopped
– 2 T tomato paste
– 1/2 tsp cumin
– 1/2 tsp chili powder
– 1 C of water or vegetable broth
– 3/4 C dry lentils
– salt and pepper to taste
– optional pepper jack cheese

Quick Pickled Onions
– 1/2 large red onion, thinly sliced
– 1/2 T coconut or regular sugar
– 3/4 tsp salt
– 1/4 C apple cider vinegar
Burrito Bowl Fixings
– cauliflower and/or butternut squash rice (I used Green Giant)
– sliced avocado
– cherry tomatoes, halved
– crushed red pepper
– optional salsa verde to garnish

Directions:
Step 1: Make the quick pickled onions by placing the sugar, salt and vinegar in a mason jar or bowl. Cover the mason jar and shake to combine. Or, if using a bowl, whisk together the ingredients. Add the onions and shake the mason jar to combine or mix together in the bowl. Cover and let marinade, ideally for 1 hour. Feel free to give the mason jar a good shake every once in a while to make sure all the onions are covered.
Step 2: Make the Tex Mex lentils by placing a large frying pan on the stove top over medium heat. Add a tablespoon of your favorite cooking oil. Once hot, add the diced onions, garlic and a sprinkle of salt. Cook, stirring occasionally until the onions are soft and translucent; about 5 minutes.  Add the tomato paste, chili powder and cumin and cook for 1 minute, stirring constantly. Add the lentils and water (or broth), stirring to combine. Bring to a simmer and cook uncovered for 20-45 minutes, until the lentils are cooked and reach your desired tenderness. Cover and set aside. Option to mix in 1 C of pepper jack cheese.
Step 3: Assemble the burrito bowl cooking the cauliflower and/or butternut squash over the stove top in a medium frying pan over medium heat with a little bit of cooking oil of choice. Season with salt and pepper, cooking until warmed and tender, about 5 minutes. Place the “rice” in serving bowls and top with lentils, cherry tomatoes, pickled onions and sliced avocado. Option to garnish with crushed red pepper and salsa verde.

Tex Mex Lentil Taco Skillet
Serves: 6-8

Ingredients:
Tex Mex Lentil Taco Skillet
– 1/2 large onion, diced (use red if you’re also making the pickled onions)
– 2 garlic cloves, finely chopped
– 4 T tomato paste
– 1 tsp cumin
– 1 tsp chili powder
– 2 C of water or vegetable broth
– 3/4 C dry lentils
– 1/2 sweet potato, peeled and diced
– salt and pepper to taste
– 1 can of corn
– 1 can of black beans
– 1 C of pepper jack cheese, shredded
– serve with tortilla chips, rice or tortillas

Directions:
Step 1: Place a large frying pan on the stove top over medium heat. Add a tablespoon of your favorite cooking oil. Once hot, add the diced onions, garlic and a sprinkle of salt. Cook, stirring occasionally until the onions are soft and translucent; about 5 minutes.  Add the tomato paste, chili powder and cumin and cook for 1 minute, stirring constantly. Step 2: Add the lentils, sweet potatoes and water (or broth), stirring to combine. Bring to a simmer and cook uncovered for 20-45 minutes, until the lentils are cooked and the sweet potatoes are easily pierced with a fork.
Step 3: Mix in the cheese, add the corn and black beans. Mix to combine and cook for another 5 minutes, or until the cheese is melted and the black beans and corn are warmed. Option to garnish with additional cheese and cilantro. Serve with tortilla chips, rice or tortillas.

Tex Mex Lentil Enchiladas
Makes: 6 enchiladas

Ingredients:
– 1/2 large onion, diced (use red if you’re also making the pickled onions)
– 2 garlic cloves, finely chopped
– 4 T tomato paste
– 1 tsp cumin
– 1 tsp chili powder
– 2 C of water or vegetable broth
– 3/4 C dry lentils
– 1/2 sweet potato, peeled and diced
– salt and pepper to taste
– 1 can of corn, rinsed
– 1 can of black beans, rinsed
– 1 C of pepper jack cheese, shredded, plus additional for garnish
– 1 can or pouch of red enchilada sauce (I used Frontera)
– 6 flour or corn tortillas
– 1 avocado, diced
– option to garnish with cilantro

Directions:
Step 1: To make the filling, follow steps 1-3 to make the Tex Mex Lentil Taco Skillet (above). Preheat oven to 350 degrees Fahrenheit.
Step 2: Once the filling is prepped, pour enough of the enchilada sauce in the base of an oven safe casserole dish to cover the bottom. Then, spoon the Tex Mex Lentil Taco Skillet filling in each of the 6 tortillas. Roll up the tortillas and place seam side down in the casserole dish. Pour the remainder of the enchilada sauce over the top of the tortillas. Option to garnish with additional cheese. Place in the oven uncovered for 10 minutes, or until the cheese is melted on top.
Step 3: Allow to cool 5-10 minutes, then top with avocado and optional cilantro.

Happy cinco de mayo, amigos! If you try these recipes, or have others, I’d love to hear your thoughts!

Sources: Healthline, Dr. Axe, Wikipedia

The post Loco for Lentils appeared first on The Shooks Life.

Cooking > Meditation. Especially when it’s a PEANUT SATAY that sets you up for a week of stress-less meals. Because when the point of meditation is to free the mind and live in the present….that’s cooking. At least in my book. So ya know what? No longer am I going to try to “practice” meditation when….maybe it’s not for everyone. If you’re looking for other ways to find mindfulness, read on for a few thoughts…and a recipe for a ZOODLE PAD THAI that will keep your mind off meal prep all week long.

When I first tried mediation, I thought maybe I’m just not “good” at it. Or maybe I need to “practice” more. See, I’m not someone who likes to sit still. And generally, my mind is going a mile a minute and my husband might even claim that “multi-tasking” is my middle name. I don’t lose sleep over it, but like a lot people, I could stand to put my phone down more often, focus my full energy on the task at hand and live more in the present. The thought occurred to me this weekend though, that maybe stillness isn’t the only answer to achieving a meditative state. Maybe, like so many things in life, mindfulness can be achieved in a multitude of different ways. One of those, for me, is cooking.

You might be familiar with mindful eating (savoring the taste, textures, smells of your food, truly enjoying the experience and nourishing your body), but mindful cooking is next level euphoria. It’s being present in the process and changing you perspective from cooking as a chore to cooking as an opportunity to get creative, an opportunity to do something good for you and your family, an opportunity for meal prep to free up your time for the rest of the week. That sense of calm after meditation, is exactly how I feel during and after cooking.

This revelation that meditation doesn’t have to be a cookie cutter definition, actually came to me after taking a Soulctivate class at Soulcycle. If you’re familiar with Soulcyle, you’re probably imaging the traditional high cadence dance-a-thon that made this cycling studio a cult favorite. Soulactivate, in contrast, is a high intensity interval class that encourages you to push yourself to your limits for short bursts (imagine 50 strangers on bikes, red lights blaring, sprinting with all their hearts and some literally screaming out loud) followed by complete motionlessness. It’s a bit animalistic and entirely freeing. Everyone is living in the moment, shutting out everything else. And isn’t that the whole point of meditation? To free the mind and live in the present? So for me, cooking is mediation. Motion is mediation. And meditation, doesn’t have to have one definition.

Here’s a few thought starts for how you can find that meditative state:

1.) Cooking as Mediation
2.) Movement as Meditation
3.) Art as Meditation
4.) Music as Meditation
5.) Stillness as Meditation

The freeing part is also knowing that you can choose your definition. And if cooking is your meditation of choice, or you’ve just been waiting for that amaze ZOODLE PAD THAI recipe, you’ve come to the right place. Get the much-awaited recipe below so you can whip this up and zen out the rest of the week.

ZOODLE PAD THAI with PEANUT SATAY
Makes: 1 mason jar of thai peanut sauce and countless meals!

Ingredients:
Thai Peanut Sauce
– One 13.5 oz can of full-fat, unsweetened coconut milk like Thai Kitchen
– 1/4 C of red curry paste like Thai Kitchen
– 3/4 C natural, creamy and unsweetened peanut butter like 365 Everyday
– 3/4 C coconut sugar (or white refined sugar)
– 2 T apple cider vinegar
– 1/2 T salt
– 1/2 C water

Additional Ingredients
– veggie noodles of choice (zucchini, butternut squash and carrot are great choices!)
— protein of choice (hard-boiled eggs, tofu and chicken are fantastic options!)
— optional fresh veggies (sliced bell peppers, diced carrots and snow peas as shown)
— top with crushed peanuts and cilantro for extra texture and flavor

Directions:
Step 1: Make the sauce by adding all of the ingredients to a medium sauce pan over medium heat. Whisk until it comes to a gentle boil, then reduce the heat to low and allow to simmer for another 3-5 minutes whisking sporadically to ensure the bottom does not burn. Remove from heat and allow to cool to room temperature.
Step 2: Cook the veggie noodles by placing in a large saute pan with a drizzle of olive oil. Heat for 3-5 minutes over medium heat until desired doneness.
Step 3: Assemble the pad thai by distributing the veggie noodles to individual serving dishes, top with as much sauce as you’d like and add protein along with additional veggie and toppings of choice. Enjoy!

Want more ways to use this THAI PEANUT SAUCE? Check out this THAI RAINBOW BOWL or these THAI TOFU TACOS.

The post Cooking as Meditation appeared first on The Shooks Life.

Blackened spice and everything nice. These BLACKENED TOFU TACOS brought all the heat with a creamy vegan RED PEPPER CREMA to tame the spice and a bit of PICKLED WATERMELON RADISHES to brighten up the flavors. Delicate kale sprouts, a touch of fresh lime juice and a drizzle of salsa verde add a trio of green perfection. After all, tacos are really an excuse for all the toppings, right? If you’re into spice, check out the dEATs for these tacos caliente below.

I love a little veggie surprise like these watermelon radishes that are all dull and coy on the outside, but ravishing on the inside. I mean, how gorg is that pink?! Lately, I’ve been super into quick pickling because 1.) pickles are delish and 2) who doesn’t want to get things done quicker? Here are a couple of the benefits of pickling:

BENEFITS OF PICKLED FOODS

1.) PRESERVATIVE: Pickling is a great way to preserve fresh produce, especially when you have excess from thriving summer gardens.

2.) FLAVOR FLAV: If the flavor of radishes is too spicy for you, pickling can add a degree of sweetness that mellows the flavor. Similarly, pickling can also add some heat if you incorporate spices.

3.) HEALTH BENEFITS: Some athletes will eat pickles and even drink the pickle juice to replenish lost electrolytes after a tough workout. Check out this article from CBS News on the phenomenon.

Beyond the spark from the pickled radishes, this recipe gets a kick from the blackened seasoning coating these cubes of crispy tofu. Studies have shown that spice foods have loads of benefits too.

BENEFITS OF SPICY FOODS

1.) Weight Loss: Studies have shown that capsaicin, the main compound in chillies, has a thermogenic effect and may cause the body to burn extra calories for 20 minutes after consuming spicy foods. Bring on the spice!

2.) Pain Relief: Capsaicin is also widely used as an ingredient in over the counter ointments for pain and arthritus relief.

3.) Hearth Health: a study in the Journal of Agriculture and Food Chemistry found that capsaicin lowers blood cholesterol and could reduce blockages that cause heart attacks.

Bring on the spice!

Blackened Tofu Tacos with Vegan Red Pepper Crema and Pickled Radishes
Serves: 3-4

Ingredients:
Blackened Tofu
-1 block of extra firm tofu
-1/3 C low-sodium soy sauce
-1 1/2 T smoked paprika
-1 tsp black pepper
-1 tsp cayenne pepper
-1 T onion powder
-1 T garlic powder
-1 T thyme
-1 tsp dried oregano
-1 tsp dried basil
Pickled Radishes
-8-10 small radishes or 1 large watermelon radish, thinly sliced
-1/2 C vinegar of choice
-1/2 C water
-1 1/2 tsp kosher salt
-1 T granulated sugar
Vegan Roasted Red Pepper Crema
– 1 red bell pepper, roasted (I bought a jar from Trader Joe’s)
– 1 C raw cashews soaked overnight in the fridge
– 1/2 C of water
– 1 clove of garlic (or 1 tsp of jarred, minced garlic)
– 1 tsp smoked paprika
– 1 tsp nutritional yeast
– 1/2 tsp salt
– freshly ground black pepper, to taste
– optional: 1 scoop ofVital Proteins Collagen Peptides
Extras:
-Corn torillas
-Kale Sprouts
-1 lime, quartered
-1 jar of salsa verde (like Frontera Key Lime Avocado Salsa)

Directions:
Step 1: Prep the quick pickled radishes by whisking together the vinegar, water, salt and sugar. Pour into a jar and add the thinly sliced radishes. Refrigerate at least 15 minutes.
Step 2: Make the blackened tofu by first extracting the excess moisture from the tofu by placing the block on a paper towel-lined plate. Place an additional couple of cheese of paper towel on top and press. Option to place a heavy pan on top for up to 30 minutes to fully extract the moisture (and get crispier tofu). Once you’ve extracted the moisture, slice the tofu into 1 inch cubes and bathe in a bowl of soy sauce. While the tofu marinades, mix together all the spices in a shallow bowl. Dredge each of the tofu cubes in the seasoning. Heat a skillet on medium with 1-2 T of oil. Add the cubes to the pan and fry until golden brown on each side (about 5 minutes per side, using a tongs to rotate). Set aside to cool.
Step 3: While the tofu cooks, prep the vegan red pepper crema. Place all ingredients in a food processor. Mix until a creamy texture. Add additional water depending on desired thickness.
Step 4: Assemble the tacos by smothering the red pepper crema on the corn tortillas. Top with the blackened tofu cubs, slices of pickled radishes and optional kale sprouts as well as salsa verde. Enjoy!

The post Gimme Dat Spice appeared first on The Shooks Life.