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.

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.

Holy shakshuka! We’re almost halfway to Whole30! If you thought there would be a turning where it just got easy…you’d likely be disappointed. Sorry not sorry to reveal the awful truth that the rollercoaster isn’t over yet and there will be days (or hours) where you feel like king of the world and others where you are seriously considering ending your Whole30 run. I’m guilty too. So together, let’s stick with it and gobble up these Whole30 delights in my Whole30 Survival Guide: Part Three. # Whole30 Snacks

By now your love (or hatred) for vegetables is likely boundless, you’ve mastered every type of breakfast sweet potato hash there ever was and either the monotony is soothing if you like routine, or driving you nuts if you’re a variety monster like me. However, hopefully there are things you’re starting to enjoy about Whole30, like the mid-afternoon sugar pangs that have started to subside (holy crapola our bodies have learned how to survive off something other than sugar for energy!) or increasing energy levels (amazing what food with substance can do) or maybe even seeing outward benefits (hello radiant skin). Let’s remind ourselves of all these good benefits to keep us on track and start thinking what life after Whole30 might look like.

Life after Whole30…have you thought about it yet?

What might you take away from this venture? What bad habits can you start to nix and what good ones can you incorporate into your everyday? For me, it’s more mindful snacking and skipping that nightly glass of wine. Don’t get me wrong, I will definitely still indulge in some vino, but it will be less habitual and more joyful.

I’ve also given some thought to Paleo.

My take on Paleo is that it’s a more sustainable version of Whole30 that allows you to incorporate foods back into your diet that aren’t going to upset your system or cause you to go haywire (for example, if dairy doesn’t bother you, you can have that Greek yogurt, but if pancakes always mean endless stacks, you stay away from them even if they include compliant ingredients like almond flour). Here’s a quick synopsis comparing the two:

Whole30 Restrictions:
-No sugar, real or artificial.
-No alcohol, even in cooking.
-No grains or gluten-free pseudo grains.
-No legumes or peanuts.
-No dairy, cow or sheep.
-No baked goods, junk food or treats that contain “approved” ingredients. For example, pancakes. The goal is to break the craving, not replace it with coconut flour pancakes.

Paleo Restrictions:
-No refined sugar (allows for honey, maple syrup and coconut sugar).
-Limited less processed alcohol (red wine, ciders, distilled spirits like vodka, gin & tequila without sugary mixers).
-No grains (however, you can make Paleo-friendly breads with ingredients like almond flour and coconut flour).
-No legumes or peanuts.
-No dairy, cor or sheep.
-Baked goods and treats with approved ingredients are allowed such as these Paleo Apple Hand Pies, this Chocolate Avocado Mousse, these Corn Bread Muffins or Paleo Banana Muffins.

The intent of Paleo is to eat like our ancestors, but in today’s modern world – more whole foods, but also conventional foods with clean ingredients. That’s something I can definitely get behind, especially if occasional non-compliant ingredients are allowed. I’ve done Whole30 before, so I know my triggers (sugar and dairy are no bueno for my skin) but for the most part, my body is happy. So, be choiceful of what works for you. If intuitive eating (eating what is right for your body) is more your jam and you’re done with restrictions, go for it. Start to think about what you might take away from this experience though.

Now for the recipes! See below for some of my fav new editions to my Whole30 repertoire. Note that the red pepper crema that is paired with the cauli steak is AWESOME as a veggie dip too, especially if you’ve been missing hummus. I hope you enjoy these as much as I did!

Whole30 Harissa Shakshuka with Cashew Ricotta (optional)
Serves: 4-6
Ingredients:
Shakshuka
– 3 T EVOO
– 1 yellow onion, chopped
– 1 red bell pepper, seeded and diced
– 3 cloves of garlic, minced
– 1 (28oz) can of crushed tomatoes
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 2 T harissa paste
– 2 generous handfuls of fresh spinach
– 3/4 tsp salt
– 1/4 tsp black pepper
-6  large eggs

Cashew Ricotta (optional)
-1 1/2 C cashews, soaked overnight (or at least 4 hours)
-1/2 C water
-1 T apple cider vinegar or lemon juice
-1 clove of garlic
-2 T nutritional yeast
-dash of onion powder, salt and pepper

Directions:
Step 1: Heat oven to 375 degrees.
Step 2: Make the cashew ricotta, if including it in the recipe (highly recommended!) – this will add a creamy texture and temper the heat of the harissa, but you can certainly omit. Add all of the ricotta ingredients to a food processor and pulse until smooth and creamy. Scoop into a small bowl and set aside.
Step 3: Make the shakshuka by heating the olive oil in a large dutch oven or cast iron skillet over medium heat. Add the diced onions and red bell peppers. Cook stirring occasionally until softened – about 10-15 minutes. Add the garlic and cook until tender and fragrant, stirring frequently – about 1-2 minutes. Stir in the remaining ingredients through the black pepper and allow to simmer until the sauce thickens, about 10 minutes.
Step 3:  Create 6 small divots in the sauce. Gently crack the eggs in each of the divots. Transfer to the oven and bake until the eggs are just set, 7 to 10 minutes. Serve with pita bread, challah or other bread of your choice (shown with Simple Mills flatbread).

Cinnamon Persimmon Chia Pudding
Serves: 3-4
Ingredients:
Vanilla Cinnamon Chia Pudding
– 1 1/2 C unsweetened vanilla almond milk
– 1/2 tsp vanilla extract
– 1/4 tsp cinnamon
– sprinkle of cardamon
– 1/4 C + 2 T chia seeds
Persimmon Puree 
– 3 very ripe persimmons, stems removed
– 1/8-1/4 tsp cinnamon

Directions:
Step 1: Make the chia pudding by adding the almond milk and seasonings to a mason jar. Stir to combine. Add the chia seeds and stir until evenly distributed. Place in the refrigerator overnight. Note that I always recommend adding the chia seeds after you’ve mixed everything else together because the seeds very quickly start to clump and adhere to the mixture. Combining the other ingredients first ensure more even distribution of the flavoring.
Step 2: Make the persimmon puree by placing large chunks of the persimmon into a food processor with the cinnamon. Pulse until it is the texture of chunky applesauce. I include the peels in my puree, but you can opt to remove beforehand. Note: make sure the persimmon is super ripe (almost mushy in texture like an overly ripe plum) otherwise the flavor will be too bitter and it will be tough to blend.

Cauliflower Steak with Roasted Red Pepper Crema
Serves: 2-4 depending on size of cauliflower head

Ingredients:
Cauliflower Steak
– 1 head of cauliflower
– EVOO
– 3 cloves of garlic
– Italian herb mix
– Salt and pepper
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 of Vital Proteins Collagen Peptides
Extras (optional)
-Kale or broccoli sprouts
-Chopped pistachios or pumpkin seeds

Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit. Remove the leaves from the head of the cauliflower, keeping the core intact. Place the cauliflower core side down on a cutting board and slice into 1/2 inch thick slices starting from the center. I can generally get 2 full “steaks” from a small head of cauliflower or 4 from a large head. Place the cauliflower steaks and remaining florets on a sheet pan dusted with extra virgin olive oil.
Step 2: Combine the olive oil, 1 tsp of the Italian herb mix and the minced garlic in a small bowl. Brush the olive oil mixture liberally on the cauliflower steaks and florets. Sprinkle with salt, pepper and more Italian herbs if you like. Place in the oven and roast for 15-20 minutes. Option to flip midway through, but I didn’t find it necessary.
Step 3: While the cauliflower steaks roast, make the roasted red pepper crema by adding all of the ingredients to a food processor. Pulse until the texture is creamy, adding more water if the mixture is too thick.
Step 4: Assemble the cauliflower steaks by liberally spreading the roasted red pepper crema on each of the serving plates. Lay a cauliflower steak on top of each of the plates with the crema. Option to sprinkle each steak with sprouts of your choice as well as crushed pistachios or pumpkin seeds (also known as pepitas). Serve with the remaining cauliflower florets and an additional side of choice (I like to serve with roasted Brussels sprouts, but a creamy soup would be nice as well).

Banana Sushi

Ingredients:
– 1 banana
– Nut butter of choice
– Hemp seeds, or coating of choice

Directions:
Step 1: Peel the banana and roll it in your favorite nut butter (sunflower seed butter shown).
Step 2: Sprinkle your favorite coating on top such as hemp seeds (shown), coconut shreds, crushed nuts or, if you’re not doing Whole30, chocolate chips or sprinkles.
Step 3: Slice into coins and enjoy immediately, or freeze for later.

 

 

Superfood Truffles

Ingredients:
– 1 C medjool dates
– 1 C shredded coconut
– 2 T coconut oil
– 1/4 C Navitas Organics Maca Powder
– Pinch of salt
– Coating options: shredded coconut, crushed pistachios, cacao powder

Directions:
Step 1: Place all of the truffle ingredients in a food processor, roll into balls.
Step 2: Option to roll the truffles in your favorite coatings as shown!

 

 

Bacon, Butternut & Beet Harvest Salad
Serves: 4

Ingredients:
-1 medium butternut squash
-4 beets
-1 package of bacon
-1 bag of arugula
-1/2 C of pecan pieces
-1 shallot, small diced
-2 T of apple cider vinegar
-salt and pepper to taste

Directions:
Step 1: Pre-heat the oven to 375 degrees Fahrenheit. Place aluminum foil over a baking sheet. Add the pecan pieces to the baking sheet and mix with a little vegetable oil and sea salt. Once coated, place the baking sheet in the oven for 7-10 minutes, or until the nuts are fragrant and toasted. Set aside in a small bowl.
Step 2: Increase the oven temperature to 400 degree Fahrenheit. Peel the butternut squash, scoop out the “guts”, then slice into 1-inch cubes (for tips on cutting/prepping, see this post with a non-Whole30 version of the recipe). Do the same with the beets, rinsing, peeling and slicing into 1-inch cubes. Place on the same baking sheet that was used for the nuts. Coat in vegetable oil and sea salt, placing in the oven for 40 minutes to roast, flipping halfway through. The vegetables are done when easily pierced with a fork. Option to roast under the broiler on high for 1-2 minutes to get a crispy outer coating. Place in a medium bowl.
Step 3: Crisp the bacon slices in a pan, making sure to reserve the drippings in a glass measuring cup or jar. Once the bacon is crisped, place on a paper towel lined plate to cool. When cool, use a kitchen sheers to slice into 1-inch pieces atop the bowl with the roasted butternut squash and beets.
Step 4: Make the dressing by drizzling the reserved bacon drippings in the fry pan (about 1/4 C) and heating over medium on the stove top. Add the diced shallots, cooking until carmelized and browned. Remove from heat and swirl with the apple cider vinegar. Add to the bowl of roasted butternut squash, beets and bacon. Mix together with the arugula.
Step 5: Assemble the salad by layering the squash, beet and bacon mixture over a bed of arugula. Add the toasted pecans and enjoy!

That’s your week 3 roundup! It never gets easier, but each day we get closer to day 30. Stick with it, my friends! # Whole30 Snacks

The post Whole30 Survival Guide: Part Three appeared first on The Shooks Life.

Inhale tacos, exhale the negativity. That my friends, is how you Taco Tuesday. Especially before the holidays. These Thai Tofu Tacos are loaded with crispy tofu, crunchy kale, rainbow carrot medallions, strips of red cabbage and bathed in a creamy Thai peanut sauce. That sauce may look familiar, for a reason. I’m embracing the Swedish concept of “Lagom”, which is the idea of “just enough” or finding balancing. For me, balance is cooking once…and finding a way to reinvent those same ingredients. So yesterday’s Thai Rainbow Quinoa Bowl becomes…tacos! Get all the dEATs on this recipe and the concept of lagom below to find your taco zen.

It’s that time of year where we try to jam pack every type of social event into a span of 3 short weeks – cookie exchanges, holiday parties, ugly sweater gatherings, shopping sprees, you name it. And it can all be a little….overwhelming. I’ll admit that I’ve checked off approximately 5% of my holiday shopping and the clock is ticking with 7 days until Christmas. So in my procrastination, I’ve been reading all about 2019 trends and the Swedish concept of “lagom” or “just enough”. According to Greatist, lagom is expected to be a major health & wellness trend. In fact, it’s touted as the next “hygge” (read my post all about 2017’s cozy Danish trend here).

To get a vibe for this concept, let’s turn to our familiar friend, Goldilocks. She wants not too much porridge (that would be wasteful) and not too little (how would she have the focus for her day?) and it also need not be too hot (again, energy waste). It’s all about balance, moderation, simplification and slowing down. Sign me up!

Here are a few tips to embrace la vida lagom:

1.) Cook Once, Eat Twice: find that coveted work/life balance with recipes that allow you to cook once and eat like a king the rest of the week. This includes crock pot recipes that make large batches so you’ll have leftovers for lunch all week long, or freezer meals for later. You can also find recipes that use common ingredients, like this Thai peanut sauce, which is the highlight for my Thai Rainbow Quinoa Bowl recipe and these tacos.

2.) Adopt a Signature Look: deciding what to wear should not be a chore, but sometimes its so stressful and hard to keep up with the trends (yes, first world problems). Think about adopting a wardrobe of solid staples (like a white blouse or black turtleneck) that you can reinvent with accessories like a jeweled necklace, handkerchief, bold belt or cozy wrap.

3.) Initiate Walking Meetings: if you can’t fit in that workout and all those meetings, mash it up with walking/talking meetings. It allows you and your compadre to get some fresh air and reinvigorate that mind and body.

4.) Take a Break: self love was all the rage in 2018, and for good reason! We all need a mental refresh and shouldn’t feel selfish for getting our nails done, or just booking a conference room to check out for a few minutes. According to Psychology Today, these breaks can help you more effectively go about your day by resetting your mental track. Ever gone for a run and suddenly found the answer to a problem? Yup, that’s the magic of a mental break.

5.) Balanced Plates Over Fads: lagom is basically the opposite of extreme diets. According to Well and Good, everything in balance is exemplified by Swedish pizzerias, which often serve “pizzasallad”, a punchy cabbage salad, alongside the pizzas. It’s a fresh complement to the pizza and fills up the plate (and your belly) with something other than dough, that will also help with digestion.

Now that we’re all experts on la vida lagom, let’s put it into practice with this recipe!

Thai Tofu Tacos
Serves: 4

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
Taco Fixings
– One 14 oz block of extra firm tofu
– One package of tortillas (like Maria and Ricardo’s Organic Blue Corn Tortillas)
– 1 bag of Mann’s Kale Beet Blend (or chop kale, red cabbage & golden beets)
– 1 bunch of rainbow carrots, cut into thin medallions
– 1/3 C of roasted, salted peanuts, chopped

Directions:
Step 1: Make the crispy tofu by pre-heating the oven to 400 degrees Farenheit. Then, place the block of tofu on a bed of paper towels to soak up the liquid. Press another layer of paper towels on top to soak up more of the liquid. If you have the time, ideally you’d let it sit with a pan on top to continue to drain. If not, go ahead and slice into 1-inch cubes. Grease a sheet pan with some olive or coconut oil and place the cubes of tofu in a single layer on the sheet pan; season with salt and pepper. Place in the oven for 30 minutes, flipping every 10 minutes, or at least once midway through to get an even crisp on all sides.
Step 2: Make the sauce by adding all of the ingredients to another small 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 3: Assemble the tacos by layering the tofu and all the fixings in warmed tortillas (I like to place in the oven for a few minutes as long as you have it on). Dredge it in the Thai Peanut Sauce and set some aside for dipping too!

You’ll have plenty of leftover sauce, so try that Thai Rainbow Quinoa Bowl too!

The post Living La Vida Lagom appeared first on The Shooks Life.

There’s magic in new beginnings.

New week, new month and so much new to be grateful for. A new job that has my creative juices flowing again, a new home and a new hood to explore! They say good things comes in 3’s, but I’m not ready to stop at 3. In fact, I’m going for 10 with my monthly roundup of all my favorite things from October. Check out the list below!

October marked the start of a new season, so here’s a list of the top 10 things that had me falling for fall this past month!

1.) Favorite Fall Breakfast: Pumpkin Chia Pudding

Wasting leftover pumpkin puree is absolutely out of the question. What to do with it? Behold Pumpkin Chia Pudding layered with Greek yogurt, date syrup, bananas and grain-free granola. You’re welcome.

Here’s how to whip up this dreamy grab ‘n go breakfast:

Pumpkin Chia Pudding
– 1 C Libby’s pumpkin puree
– 1/4 C Mamma Chia chia seeds
– 1 1/2 C unsweetened vanilla almond milk
– 2 T maple syrup
– 1/2 tsp pumpkin pie spice

Mix all the ingredients in a mason jar and place in the fridge overnight (or at least 4 hours). Good enough to eat on its own, but isn’t life really about the toppings?

Want that extra touch of sweetness? Here’s how to make the two-ingredient date syrup.

Date Syrup
– 1 cup of medjool dates
– 1 1/2 C water
– 1 tsp apple cider vinegar

Blend all the ingredients in a food processor until smooth. Use as a syrup for pancakes or to sweeten chia pudding, yogurt, oatmeal, ice cream, you name it. Dates. The wonder sweetener.

2.) Favorite Zen Space: Ritual Yoga

If there was a mash-up between a spa, a hip hop concert and a yoga retreat, it would manifest as Ritual Yoga. This new(ish) yoga studio in Chicago’s River North is a full-service zen experience that feels like a treat to the mind, body and soul. When you visit, you’ll be welcomed by the concierge and offered tea in the lounge area if you’d like to sip ‘n savor after or get in the mood beforehand. The studio itself is pitch black with candles lighting the way to the rows of mats that will be your playland for the next 50 minutes. Not only will you have 1 yogi to guide you through the flow, but also a second yoga instructor to check form throughout. And don’t stress about remembering a towel or water because everything’s included. Is your mind blown yet? If not, imagine flowing to “Gangsta’s Paradise” and you’ll find the high vibe I was feeling. This studio is a must visit and welcome oasis!

3.) Favorite Self Care: Boscia Luminizing Black Mask

Beyond going to Ritual, one of my other rituals for the month of October was trying a new mask every Sunday for a little self-care. I also have about a year’s worth of free samples from Sephora and Ulta and am a complete hoarder, so I refuse to let them go until they’ve all been tried. My favorite so far is the Boscia Luminizing Black Mask. The pearlescent black lacquer goes on thick and dries to form a smooth glossy finish over the entire face that is infused with detoxifying charcoal. The coolest part was slowly peeling off the mask, which comes off in a singular piece almost like a rubber mask. It extracts buildup as you peel it away, revealing luminescent skin beneath. It left me feeling shiny and new!

4.) Favorite Jams: Fall Favorites on Spotify

While I’m taking a break from teaching spin, I never take a break from collecting bomb tunes for long runs, or long commutes. My favorite amp up track right now is “Get Loud for Me” by Gizzle. Check out the rest of the list on Spotify!

5.) Favorite People: aSweatLife Fit Fam!

If you’re looking to live your best life, then the aSweatLife community is your kinda people! I was recently inaugurated as an ambassador for this group that focuses on creating connections, trying new things and setting goals…in and out of the gym. I was first introduced to the group about a year ago when a fellow instructor mentioned the upcoming Sweat Week – a week entirely devoted to sweatastic events like yoga at Willis Tower and a relay race across the city. I didn’t know a soul at that first yoga event, but doing yoga 110 stories above ground tends to bring people together. The motto of aSweatLife is #everythingisbetterwithfriends. I love that mentality and am so happy to have found a group of bad*ss people who are equally obsessed with fitness and goal-setting!

6.) Favorite Snack: Biena Chickpeas

If you find that hangry feeling creeping up mid-afternoon, slay that monster with these crunchy toasted chickpea snacks from Biena. My favorite is the sweet and salty combo of the Honey Roasted variety, which are reminiscent of the honey roasted peanuts you used to get on flights. But imagine a lighter, crispier and healthier version with only 4g of sugar, 78% less fat and 5g of protein. The sea salt variety reminds me of freshly popped popcorn and the barbecue flavor fits the bill if you’re looking for something more savory. Be forewarned, once you pop, you might not stop.

7.) Favorite New Restaurant: Tomi Sushi

A few weeks ago, I got the chance to see how new venue Tomi Sushi is changing up the sushi game in Chicago. The vivid sushi rolls highlight superfood infused rice like this spicy tuna roll (left) infused with charcoal and coconut. Unlike traditional spicy rolls, this one features a smoky heat that was oh so good. The middle roll (my fav) is pretty in pink with dragon fruit infused rice enrobing the fresh scallops. The flavor was especially bright when paired with yuzu sauce and had a hit of citrus. You also can’t go wrong with an avocado roll (right), especially when it’s wrapped in golden berry rice. Don’t worry, the rice isn’t fruity, just pretty and delicious. And if that wasn’t cool enough, the sushi is actually made by robots! Check it out at Revival Food Hall, stat.

8.) Favorite Workout: Crosstown Fitness

I’ve been visiting this cardio, strength and mobility gym on the reg for the last 6 weeks and haven’t had a repeat workout yet. The hour-long classes are station-based with either strength or cardio-oriented movements. Think kettle bell thrusts, box jumps, pull-ups and things my abs will never forget. The time flies with all the variety, which is always a good sign! Check it out in the West Loop, Roscoe Village or the Northside. Note: parking can be hard to find in the West Loops, so book extra time!

9.) Favorite Comfort Food: Savory Oats

Sleep = a time machine to breakfast, amiright? I don’t know why it took me so long to get over the fact that oats don’t have to be sweet. And after Halloween, someone needs to cut back on sugar and that someone is me.

Here’s how I created this mastery of creamy, savory oats:

Savory Oatmeal Bowl
–Quaker original organic instant oats (2 packets)
-8 oz of Pacific Foods organic vegetable broth
-Sauteed portobello mushrooms
–Wholly Guacamole
-1 Vital Farms pasture-raised eggs, the way you like ’em
-Sprinkle of pea shoots

Heat the vegetable broth in the microwave until boiling (about 4 minutes). Add the boiling broth to a bowl with the oats. Cover the bowl with a plate to keep it warm and soak up the broth while you make the eggs. Once the eggs are ready, remove the plate, stir and add the guacamole, mushrooms, egg and pea shoots. This makes for one hearty breakfast, so you may only need 1 packet of oatmeal, or, share this bowl with someone you love!

10.) Favorite Sweet Treat: Pumpkin Cannoli

This Norwegian made pumpkin cannoli that would make any Italian mother proud. And the real showstopper is the dairy-free pumpkin ricotta made from creamy cashews soaked overnight and blended with almond milk, maple syrup and a touch of vanilla and pumpkin puree. Top with some carob chips and you wouldn’t know there isn’t an ounce of Italian in me. Find the recipe here.

That’s a wrap on October! As we enter November, remember that when one door (or month) closes, there’s always a new door that awaits where the grass is greener. Don’t believe the b.s. The grass is always greener. Sometimes you just have to wait a bit longer for the seeds of your labor to sprouts. Here’s to growth in November!

The post October Favorites appeared first on The Shooks Life.

I mean, really – is it even football season without chili? Negativo. No matter the temp, chili is the quintessential food of Monday Night Football. And we all know football is about the food, right? At least that’s how I roll. The best part? It’s uber customizable. My version is veggie forward with zucchini, summer squash and corn. The beans and ground turkey play second fiddle and can be swapped out to meet your dietary needs whether a veg head or not. I’ve perfected this version over multiple iterations, so hope you enjoy this quick and easy Veggified (Turkey Optional) Chili! Get the dEATs below. 

The seasons they are a changing! While it’s not officially fall yet, I can’t help but dive into some of my favorite fall recipes. It’s like a light switch turns on post Labor Day weekend and all of a sudden it’s apple this, pumpkin that and here I am jumping on the bandwagon giddy as can be about chili season! Truth be told I’m not a huge football fan, but it’s only because I get WAY to engaged (i.e. stressed) during the games. So I prefer to distract myself with – food prep! There may or not be a subliminal message within this green and gold laden chili. Have you guessed? Yup, this chili lover is a Packer backer. But that doesn’t mean you need to love the green ‘n gold to love this veggie filled chili. All veggies, beans and meat preferences are acceptable customizations – but there definitely is not any purple in this chili. It is strictly a no Vikings chili. Sorry not sorry Minne-SOTA.

Here’s the beauty of this chili – there’s maybe 10 minutes of chopping and the rest is just set and forget. Shortcuts like canned beans, crushed tomatoes, salsa and taco seasoning make this a 30 minute meal if you do the chopping beforehand. The sodium can add up with canned goods and pre-packaged seasonings though, so my tip is to 1.) always buy the low sodium version 2.) rinse the beans under water before adding them to a recipe and 3.) check the label for any added sugars.

I’m also all about multi-tasking. Once you’ve got the chili going, you can bake up a mean paleo jalapeno cornbread. I used to buy the boxed stuff because I thought it was “good enough”, especially when soaked into a bath of chili. But you haven’t lived until you’ve tried this cornbread. The fire is fierce (as you want it to be) with sliced jalapenos and kernels of corn give you something to chew on. Fluffy corn muffins are nice, but I like a bit of texture. I generally double the batch since these freeze well too. And we all know there’s going to come a lazy Sunday where freezer chili and corn muffins will win the day!

Veggified (Turkey Optional) Chili and Jalapeno Cornbread Muffins
Serves: 8-10

Ingredients:
Veggified (Turkey Optional) Chili
– 2 zucchini sliced into half moons
– 1 yellow squash, sliced into half moons
– 1 green bell pepper, diced
– 1 onion, diced
– 1 lbs of ground turkey (sub 1 can of kidney beans if vegetarian)
– 1 can of black beans, rinsed
– 1 C of frozen corn
– 1 package of taco seasoning (recommend low sodium)
– 1 tsp ground coriander
– 1 tsp ground oregano
– 1 tsp crushed red pepper flakes
– 2 T tomato paste
– 1 can of broth of choice (14.5 oz)
– 1/3 C brown sugar (option to sub for coconut sugar)
– 1 jar of salsa (7 oz)
– 1 can of crushed or diced tomatoes (14.5 oz)
– 1 can of diced green chilis (7 oz)
– 3 T of olive oil
– Optional toppings: cheese, sour cream or Greek yogurt, chopped green onions
Paleo Jalapeno Corn Bread
-1/2 C almond flour
-1/2 C arrowroot flour
-2 eggs
-1 T ghee (or butter)
-1 C of corn (fresh from the ear or frozen)
-1/4 C unsweetened apple sauce
-1 4oz can of sliced pickled jalapenos (option to small dice for more distributed heat)
-1 tsp baking powder
-pinch of salt
Directions:
Veggified (Turkey Optional) Chili)
Step 1: Heat 1 T of olive oil in a large stock pot over medium heat on the stove top. Add the ground turkey (or Kidney beans), along with the taco seasoning, coriander, oregano, red pepper flakes and tomato paste. Stir to combine and brown the turkey (if using).
Step 2: Add the broth and bring to a simmer. Add the salsa, crushed tomatoes, green chilis, black beans ,corn and brown sugar. Continue to simmer for roughly 10 minutes.
Step 3: While the chili simmers, heat a pan with 1 T of olive oil over medium heat. Add the diced bell peppers and onions. Cook both have softened and the onions are translucent; roughly 5 minutes. Add to the chili. In the same pan, heat the last tablespoon of oil. Add the zucchini and summer squash. Saute until softened and slightly browned; roughly 7-10 minutes. Add to the chili.
Step 4: Allow the chili to continue to cook until you achieve your desired thickness, adding water if it is too thick or additional salsa if it’s too thin. The chili is ready for game time when you are and great as leftovers! Top with your favorites.
Paleo Jalapeno Corn Bread
Step 1: Pre-heat the oven to 400 degrees Farenheit and mix all of the ingredients in a bowl just until combined.
Step 2: Grease a muffin tin and pour the batter in the cups, filling halfway.
Step 3: Bake for 20-25 minutes, or until the top is golden and a toothpick (or stick of spaghetti) comes out clean when inserted in the middle.

Ready for football, ready for fall, but oh so not ready for winter. Game on, friends!

The post Is it even football season without chili? 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.

Sometimes, a balanced diet is food that you can hold in both hands. Like this falafel. Yes it’s fried and yes that’s why it’s oh so crispy ‘n good. Could you bake them? Sure. But should you? No. These are just as good on a pita as they are atop a bowl of greens. Get the dEATs below.

Oftentimes dishes with beans can be a bit…mushy. I don’t often fry foods, but when I do, it’s for good reason. Frying these little discs of pinto beans provides the perfect exterior crunch. I use canola oil, which often gets a bad rap. It’s actually the best oil for cooking (vs finishing) because of the neutral taste and high smoke point. Why does smoke point matter? Because if you heat an oil beyond it’s smoke point, it starts to get rancid and loses a lot of its good-for-you compounds. One of those good-for-you compounds is omega 3 fat ALA (alpha linoleic). Canola oil can offer heart healthy benefits, such as lowering bad “LDL” cholesterol. For more on the benefits of canola oil, check out this article from Cooking Light.

These falafel have a tex mex flair with cilantro and crushed blue corn chips to add some additional crunch and hold together the patties. The patties come together in just a few minutes with 7 ingredients: pinto beans, blue corn tortilla chips, sliced green onions, Monterey Jack cheese, cilantro, cumin and an egg. Cutting up herbs is always my pet peeve and for many years, I avoided recipes with fresh herbs because I hated spending the tedious time to chop or pick off the leaves. The world turned a new leaf when I discovered two hacks 1.) the food processor and 2.) a kitchen shears. Since this recipe only requires a couple of tablespoons of fresh herbs, I used my kitchen shears to “chop” the green onions and cilantro. It’s a game changer.

The next step is forming the mixture into small balls or discs. I found that the mixture holds together a little better in a meatball shape and retains more of the soft interior, but is also a bit more cumbersome to cook evenly. My husband prefers meatball-style, but I prefer flat discs, which are crisper and easier to cook because it only requires one flip. You could also form larger patties for more of a sandwich, but you’ll want to be careful when flipping to ensure the patties remain whole.

I paired my falafel with a dairy-free and paleo tzatziki sauce. While I’m not lactose intolerant, I try to limit the amount of milk-based products that I eat and have found that for me personally, it’s helped to clear up my skin. The base of this creamy tzatziki is coconut cream, seasoned with fresh cucumbers, dill, lemon juice and garlic. It’s best to allow this mixture to thicken for an hour in the fridge; this also allows the flavors to meld together.

Falafel with Paleo Tzatziki Sauce
Serves: 4

Ingredients:
Falafel
1 (15 oz) can of pinto beans, rinsed and drained
1/4 C of finally crushed blue corn tortilla chips
1/2 C Monterey Jack cheese, shredded
2 T sliced green onions (green parts)
1 T cilantro, chopped
1/8 tsp ground cumin
1 egg
Canola oi for frying

Tzatziki Sauce
1 (14 oz) can of coconut cream
1 seedless cucumber, diced
2 T fresh lemon juice from 1/2 lemon
1 garlic clove, minced
1 tsp onion powder
3 T fresh dill, chopped
Salt, to taste
Optional Fixings
1 pint of grape tomatoes, sliced in half
1 carton of pea shoots
4 slices of pita bread (if making a gyro-style sandwich)
Greens (if make a salad)

Directions:

Step 1: Make the patties by placing the pinto beans in a medium bowl. Mash to your desired consistency, then add the remaining ingredients, stirring to combine. Shape the mixture into 12-16 balls or discs an inch or 2 in diameter.

Step 2: Cook the falafel by heating 1/2 inch of canola oil in a fry pan over the stop top on medium heat until it sizzles when a few drops of water are added. Careful, it will splatter! Turn down the heat if it splatters too much. Add the balls or discs to the fry pan, flipping as appropriate every 2-3 minutes until a crust forms on the exterior.

Step 3: Prepare the tzatziki by placing the coconut milk in a small bowl. Add the remaining ingredients, stirring to combine. Place in the refrigerator for at least 1 hour, if not overnight to thicken and amplify the flavor.

Step 4: Assemble the pita sandwiches or salad with your favorite fixings. I’ve eaten these both gyro-style and as a salad, with generally three falafel per serving.

Recipes adapted from MyRecipes.com and Jay’s Baking Me Crazy.

These are easy to prepare at the beginning of the week and eat for lunches or dinners throughout! While I haven’t froze them, I imagine you could freeze and re-heat in a toaster oven.

The post I’ve Falafel In Love appeared first on The Shooks Life.