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.

Yes, I will accept the final rose and yes, these raspberry cacao “truffles” are here for all the right reasons. See, this week is both Valentine’s Day and my birthday, so in honor of a week that is inevitably going to be sweet central, I’m taking on 5 days of no added sugar. Read on for my not-so-secret sugar fighting tips along with the recipes that will have you swearing off added sugar, too.

Strawberries & straight-up white stuff. Both of these have sugar, but one of these is far less addictive. Ever heard of a strawberry addiction? Me neither. According to SugarScience, Americans consume 17 teaspoons of the white stuff every day, which adds up to 57 lbs each year! Now let’s be real, cutting out sugar 100% is not realistic, but a teaspoon or two will add up to…a lot. So here are some of the tactics that a real humanoid (me) has found helpful in kicking added sugar to the curb:

10 Tips for Slaying Sugar Dragons

1.) Find Bliss Elsewhere: Oftentimes, we’re reaching for sugar not because our body wants it – it’s our minds that are missing out. We’re bored, stressed or lacking an overall zest for life. We seek joy in sugar and while sugar does bring immediate joy, it’s not the long-lasting stuff that’s going to get us out of whatever rut we’re in. So think about the reason you’re reaching for that chocolate time and time again. What’s missing and how can you replace that void with actual joy vs sugar?

2.) Sleep Off That Sugar Hangover: Another reason we’re constantly reaching for sugar: energy! And there’s this super cool, super free way to get energy – it’s called sleep. The next time you’re mindlessly scrolling through Instagram or zoning out to garbage on the TV, think about how that useless hour could be spent becoming a super human through the power of sleep.

3.) Take a Chill Pill: We’ve all been programmed to believe that more is more, so we’re jamming our work days and social calendars. You know what that adds up to? More. More what? Stress. And stress feeds sugar cravings. Think about the areas in your life where you can so more “no” to reduce stress (is anyone going to die if you don’t work that extra hour) and the areas in which you should be saying more “yes” to add relaxation (that extra hour could be spent at yoga, just saying).

4.) Incorporate the “Sugar Destroyer” Into Your Diet: This destroyer goes by the name of “Gymnema sylvestre“. It’s an herb that’s been used in the ancient Indian medicinal practice of Ayerveda for thousands of years. The active component, gymnemic acid, has been show to block sugar receptors, making sugary foods less flavorful and appealing. To read more about the benefits and applications, check out this article from healthline.

5.) Replace Sugar with Spices or Natural Flavorings: I love a latte as much as anyone, but the sweeteners at Starbucks are T-R-O-U-B-L-E. For a little special sauce, I’ll add some cinnamon, which also lowers blood sugar levels for a double pow of flavor + benefits. You can also add a little cacao powder or vanilla extract to beverages, yogurts or other recipes that call for added sugar.

6.) Adjust Your Fatitude: It’s time to celebrate fat, good fats, that is. Fats from healthy sources like salmon, olive oil and avocados not only help with blood sugar control, but also satisfy the body for longer so you don’t experience energy dips.

7.) Embrace Foods with Natural Sugars: Going cold turkey and removing all sugar from your diet is basically insane. So when you do want something a little sweet, reach for fruit or dates with natural sugars and fiber to keep you full. You’ll be amazed how satisfying fruit can be as a sweet treat, like the apple nachos below.

8.) Hydrate, Mate: We’ve all hear the old adage that most times when you think you’re hungry, you’re actually dehydrated. So when a sugar craving hits, drink a full 8 oz glass of water. That’s right, down it. Still want that donut? Try a flavored team without sugar for a lasting way to hit the sweet spot and hydrate.

9.) Rethink Breakfast: If muffins, pancakes and granola bars are your go-to’s, try an egg for satiating protein (fried/scrambled if you’ve got the time or hard-boiled if on the go) paired with a starchy carb like a sweet potato to manage the sugar cravings without causing an insulin spike. I’ll make a sweet potato hash on the weekend and bring it with me all week long. Even some sweet potato fries at night can curb my cravings for a baked good.

10.) Give In To The Dark Side (of Chocolate): A little square of dark chocolate can go a long way in satiating that sweet tooth without much damage. Look for chocolate with at least 70% cacao for all the good-for-you benefits of magnesium (nature’s chill pill), along with fiber and B vitamins.

With the exception of #4, I’ve tried all these tactics to win the sugar batter (but I’m seriously considering checking out that “sugar destroyer”). Remember that removing added sugar from your diet doesn’t mean removing all treats! And to prove that, here are some of my favs to delight your taste buds.

Slay on, friends!

Raspberry Cacao Raw “Truffles”
Makes: 12-15

Ingredients:

-1 C medjool dates (about 12 pitted, soaked in water for an hour if dry)
-1/4 C shredded coconut
-1 T coconut oil
-3 T cacao powder
-1/2 tsp Himalayan pink salt or sea salt
-1/2 tsp cinnamon
-1/2 C chopped almonds
-1/2 C chopped pecans
–Dehydrated raspberries for coating

Directions:
Step 1: Add all of the ingredients up through the pecans to a food processor. Pulse until combined. Roll into 1″ balls.
Step 2: Crumble the deydrated raspberries in a plastic bag with your hands or use a rolling pin to create a dust. Place the dust on a plate and roll each ball to coat.

Cacao Avocado Mousse
Makes: 6 servings

Ingredients:
Crust
-3/4 C pitted medjool dates
-1/2 C raw chopped almonds (or roasted if you prefer a softer bite)
-1/2 C pecan pieces (toasted, if preferred)
-1/2 tsp salt
Mousse
– 2 large, ripe avocados, peeled and pitted
– 3/4 C coconut cream
– 1/2 C + 2 T Navitas Organics cacao powder
– 1/2 C 100% pure maple syrup (by the way, I’ve posted on Instagram previously, including here, about Runamok Infused Maple Syrup, which I love!)
– 3/4 tsp pure vanilla extract
– 1/4 teaspoon salt
– pinch of nutmeg

Directions:
Step 1: Make the crust by adding the almonds, pecans and medjool dates to a food processor. Pulse until it clumps together easily in a crust-like consistency. Press the crust mixture into individual silicone muffin cups, creating a layer that is 1/4″ thick.
Step 2: Make the mousse by combining the mousse ingredients in a food processor and blend until smooth. Layer in each of the cups. Option to add a sliced strawberry on top. Place in the freezer for 30 minutes to set and serve!

Paleo Banana Nut Muffins
Makes: 6

Ingredients:
-3 eggs
-9 T peanut butter (or your favorite nut butter)
-2 bananas, mashed
-1-2 T coconut flour*
-1 1/2 tsp baking powder

Directions:
Step 1: Pre-heat the oven to 350 degrees Farhenheit. To make the muffin batter, mix all of the muffin ingredients in a medium mixing bowl until smooth. Grease a muffin tin or use silicone muffin cups. Pour the batter into the muffin tin or cups.
Step 2: Bake the muffins by placing in the oven for 20 minutes, or until golden and a toothpick inserted in the center comes out clean. Allow to cool for a few minutes before removing from the baking tin or cups.

Apple Nachos
Makes: 1 

Ingredients:
-1 apple, thinly sliced
–Nut butter of choice
-Optional toppings: dark chocolate cacao nibs, shredded coconut, chopped nuts, etc.

Directions:
Step 1: Lay the apple slices on a plate, drizzle with your favorite nut butter and add desired toppings!

The post Sugar Dragons, Be Gone appeared first on The Shooks Life.

If happiness is a bowl of fresh berries on a hot summer’s day, then nirvana must be berry-laced cheesecake in the cool of air conditioning. I’m not going to complain about the two days a year that it creeps into the 90’s, but I will bake up a storm with the heat as an excuse. These creamy double layers, believe it or not, are made of raw cashews soaked overnight and coconut milk. The crust is made of naturally sweet dates and almonds for a vegan cheesecake that will have you saying, wait, no cheese in the cheesecake? Tasting is believing. Find the dEATs below!

Mother Nature is turning up the furnace as a bold statement that summer has officially arrived, just in time for July 4th. And with summer, comes a bounty of fresh, seasonal produce that has me going gaga for berries of all types. Living in the Midwest, it’s a bit more challenging, but not impossible, to eat seasonally. Eating local and in-season has a number of benefits:

1.) Freshness You Can Taste: fruits and vegetables that are picked ripe from the vine (or parent plant) taste better and are filled with more nutrients. When produce is out of season, it’s often picked before it’s ripe, cooled in transport so that it doesn’t spoil and then ripened in a hot house before making it to shelf. There’s a big difference between a juicy fresh tomato from your garden and the sometimes mealy tomatoes you find in the grocery store during the dead of winter.

2.) It Costs Less: did you ever take an economics class? It’s all about supply and demand. When produce is in season, there’s ample supply, which drives down cost. When it’s out of season, scarcity drives up the cost. If you’re looking to save on surplus produce, check out my post on Imperfect Produce, plus find a discount for $10 off your first box.

3.) Nutrition That Meets Your Seasonal Needs: for those of you living and breathing the four seasons, there’s a reason that citrus is in season during the winter months (Vitamin C helps to fend off colds and the flu) while stone fruits are plentiful in the summer (the extra beta-carotene helps protect us from the sun).

4.) It’s Better for the Environment: food that is seasonal doesn’t have to travel as far or require additional chemicals to preserve the freshness during transit. And less transportation means a reduction in refrigeration needs and hot houses. All around better for all of us living on this earth!

So let’s dive into this cheesecake. Blueberries are in peak season and the quintessential fruit for July 4th (along with strawberries). While this cheesecake has two layers you can absolutely do a single layer of blueberry cheesecake if you’re short on time (and who isn’t)? The crust, made of dates, almonds and pecans, is super versatile, so I use it for literally everything. It’s filled with healthy fats and just the right amount of sweetness from the dates for a win-win combo. The “cheesecake” is made from a combination of raw cashews (soaked overnight in water), coconut milk (I’ve used both full-fat and low-fat), coconut shreds and just a touch of maple syrup. You wouldn’t believe how creamy this is! I’m literally obsessed with the magic of cashews to deliver creaminess in a super unexpected way. If you’re looking for a savory application of cashews, check out my recipe for Roasted Red Pepper Crema, which can be used for dipping fresh veggies or as a creamy sauce for tacos or pasta.

Now let’s get into some tips ‘n tricks since this recipe requires a few nuances to perfect it.

1.) Trapeze Art: place a few strips of parchment paper in the loaf pan prior to layering the crust and cheesecake. This will allow you to literally pull the cheesecake out of the pan with no sticking. See the picture above (not my best picture ever, but evidence of the power of natural light (or lack thereof).

2.) Patience, My Friend: once the cheesecake has set in the freezer, make sure to allow at least 20 minutes for it to soften at room temperature before serving. Otherwise, it will taste a bit like ice crystals and not the creamy magic intended.

That’s it! It may look complicated, but this is the workmanship of a food processor and a bit of waiting! Try this out for your upcoming July 4th bash and let me know what you think!

Blueberry Vegan Cheesecake Bars
Serves: 8-10

Ingredients:
Crust
1 1/2 C pitted medjool dates
1 C raw chopped almonds (or roasted if you prefer a softer bite)
1 C pecan pieces (toasted, if preferred)
1 tsp salt
Vanilla “Cheesecake” Layer
½ C cashews (soaked in water overnight)
½ C coconut milk, from a can placed in the fridge overnight
½ C desiccated coconut
2 T maple syrup
½ tsp vanilla extract
Blueberry “Cheesecake Layer”
½ C cashews (soaked in water overnight)
½ C coconut milk, from a can placed in the fridge overnight
½ C desiccated coconut
2 T maple syrup
½ tsp vanilla extract
½ C fresh or frozen blueberries

Directions:
Step 1: Make the crust by adding the almonds, pecans and medjool dates to a food processor. Pulse until it clumps together easily in a crust-like consistency. Transfer to an 8×8″ loaf pan and press until uniform and flat. Note: option to line the loaf pan with strips of parchment paper to make it easier to extract from the pan. Place in the freezer to set.
Step 2: Prepare the vanilla “cheesecake” layer by adding the soaked cashews (drained of water) to the food processor. Pulse until it forms a creamy paste. Take the can of coconut milk from the fridge and scoop off the cream, adding it to the food processor (the cream and water should have separated overnight). Discard or reserve the coconut water for another recipe (such as a smoothie). While the processor is still running, add the maple syrup, desiccated coconut and vanilla extra. Continue to pulse until a creamy base forms. Pull the loaf pan from the freezer and layer the vanilla “cheesecake” on top. Freeze for at least 2 hours.
Step 3: Make the blueberry “cheesecake layer by following the same instructions as step 2, with the addition of the 1/2 C of blueberries. Layer the blueberry “cheesecake” mixture on top of the vanilla “cheesecake” layer and freezer for at least 2 hours. Option to layer fresh blueberries and coconut on top as a garnish.
Step 4: Once both layers are set, take the loaf pan out of the freezer and extract the cheesecake from the loaf pan by lifting up the parchment paper. Using a sharp knife (run under hot water for a smoother cut), slice the cheesecake vertically to form strips and/or make an additional horizontal cut to create squares. Let defrost for 20 minutes and enjoy!

The post Berries a Plenty appeared first on The Shooks Life.