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There are few things that feel more like the holidays than a festive drink. Any time of year, mocktails spark all kinds of joy. They have become welcome options at many restaurants. And of course if bubbly is calling you, you can always sub in some low-alcohol prosecco or cava instead of sparkling water. Hibiscus has many health benefits, including and most notably for heart health. The flowers are mainly used dried and are rich in antioxidants that fight free radicals and help prevent cellular damage. In one study, hibiscus was shown to lower blood pressure, which can be a contributing factor to heart disease, which remains the leading cause of death in the U.S. Easy to make, this tea comes together quickly and can be made days ahead to have on hand for welcome guests. The taste profile is a bit sour, so we've blended it with sweet spices and unrefined sweeteners to help balance the flavor. Some bitter lemon and spicy ginger helps brighten the mixture and create a delicious finale. All you need is: dried hibiscus flowers cinnamon sticks (2-3) anise pods (2) fresh ginger pomegranate juice (100%) fresh lemon and/or lime juice agave or maple syrup (if desired) optional garnishes assemble your ingredients, and here we go! Holiday Hibiscus Mocktail Serves a crowd Ingredients: For the Tea: ¼ cup dried hibiscus flowers 2-3 cinnamon sticks 2 star anise pods, whole ½ inch knob fresh ginger 6 cups filtered boiling water For the Mocktail: 1 cup hibiscus tea (recipe above) ¼ cup pomegranate juice (100%, nothing added) ½ cup fresh lemon or lime juice 1 – 2 TB agave or maple syrup, optional to taste 1 - 1 ½ cup seltzer to mix, or to taste Optional garnishes: lemon rind, pomegranate seeds, shredded coconut, fresh lemon balm. Directions: 1. Bring 6 cups filtered water to a boil. Add the hibiscus flowers, cinnamon sticks, star anise, fresh ginger to a large (6 cup) ball jar or similar heatproof container. Once boiling, add water to the container and steep for 10 minutes. Using oven mitts, strain the tea mixture into a bowl through a fine-mesh sieve.  Set aside and allow to cool. This can be done ahead and stored in fridge for up to 10 days or frozen for up to 3 months. 2. Make the mocktail base by adding 1 cup tea mixture with ¼ cup pomegranate juice, ½ cup fresh lemon juice, agave or maple syrup and stir well. Mocktail mixture can be stored in fridge for up to one week. 3. When ready to serve, add ½ cup mocktail mixture to a glass filled with ice. Pour ½ cup seltzer or sparkling water to the glass and top with optional garnishes. Recipe Notes: tea can be enjoyed as is although it may be a bit strong so you may want to dilute it to taste. If desired, replace the sparkling water with prosecco or cava. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #hibiscusmocktail #holidaydrinks #mocktail #hibiscus #drinkforyourhealth

Goodbye summer, hello sunshine! Here in San Francisco, we experience some of our sunniest weather in the fall. So I've taken one of my favorite smoothie recipes and turned it into a popsicle! And let me say the result is joyous! Simple ingredients, pantry friendly, and whips up in 10 minutes (minus freezing time). You need Just a few ingredients (nearly all are pantry or freezer friendly), a blender, and some popsicle molds and you're set! If I had to pick a single meal that started my journey to feeling better, learning how to craft a great smoothie was it! Since then, I've witnessed clients and followers who have noticed profound changes in energy, pain, mood, and more all with a simple smoothie. Why? A well crafted smoothie can pack a lot of nutrition into one simple meal. They can be made ahead with ingredients in your pantry, freezer and fridge, and you can tailor each recipe to your own unique cravings. Make them ahead and refrigerate or freeze for added convenience. With this simple hack, your morning smoothie becomes a decadent popsicle in just hours. What I love about this most, possibly, is that it takes one of my favorite meals, which I usually gulp down in less than a minute (they are just so delicious and satisfying), into a meal that I can savor longer, which helps with digestion, satiety and more. The benefits of slowing down your meals are well studied, beginning with the fact that by chewing your food more, you produce more digestive enzymes (amylase) to help aid the long digestive journey. Start your day with a smoothie pop, enjoy as an afternoon "treat," and see how your energy level changes. What've you got to lose? You'll need just two pieces of equipment: High-speed blender (I like THIS one but THIS is a less expensive option) Popsicle molds (I like THESE ones) Ingredients needed (all ingredients except the extract can be frozen): cashews (or cashew butter) banana kale dates fresh mint mint extract (or essential oil) hemp seeds ground flaxmeal spirulina A meal with purpose...like a nutritional supplement on a stick. Every ingredient here has purpose while also helping to create a delicious treat: cashews: ~5 grams of protein per serving plus healthy fats and micronutrients, banana: best appreciated for potassium content, complex carbohydrates, fiber and micronutrients, kale: vitamin and mineral-rich (one of the most nutrient-dense foods on the planet), flax meal: protein (omega 3 fatty acids), fiber, healthy fat and antioxidants, hemp seeds: protein (omega 3 fatty acids), fiber, and even chlorophyll, dates: fiber, complex carbohydrate, mineral-dense, spirulina: protein (highest protein content of nearly any food), vitamin and mineral-dense, mint: best appreciated for vitamin A content, also can calm the stomach, cacao: antioxidant-rich (one of the best on the planet) including magnesium, natural mood-booster. So let's do this...just throw everything in the blender (save the cacao nibs though unless you prefer a ground "chip") and blend until smooth... Mint Chocolate Chip Smoothie Pops (Makes 6 popsicles) Ingredients: · ½ cup raw cashews, soaked (sub 3 TB cashew butter) · 1- 1 ½ cups filtered water · 1 cup organic kale, preferably frozen · ¼ cup fresh mint leaves, stems removed and washed · 1 frozen banana · 1 TB hemp seeds (or sub additional 1 TB ground flaxmeal) · 1 TB ground flaxmeal (or sub additional 1 TB hemp seeds) · ¼ tsp spirulina · ½ tsp vanilla extract · ¼ tsp peppermint extract, (or sub 1-2 drops peppermint essential oil) · 2 Medjool dates, pitted · 2 TB cacao nibs, plus more for topping if desired · Optional toppings: extra cacao nibs, fresh mint leaves, shredded coconut Directions: Soak the cashews in water for 2-4 hours, or quick soak them in hot (not boiling) water for 15 minutes). Drain and rinse well. If using cashew butter, skip this step. Add cashews (or cashew butter) and the water, along with all remaining ingredients except cacao nibs to a high-speed blender and mix until smooth. Stir in cacao nibs. Pour into popsicle molds and sprinkle extra cacao nibs on the top (will be the bottom). Place in freezer and allow to freeze for 6 hours or overnight. Your smoothie pops are best enjoyed within a month but will last up to 3 months in the freezer. When ready to enjoy simply rinse the mold briefly under cold water and pull out the stick. Replace the remaining pops back in the freezer. Pour into our favorite popsicle molds, top with extra nibs if desired for a fancy effect... All ready for the freezer... When you pull them out of the freezer, you'll want to give the outside of the mold a quick rinse under water to loosen them. And Voila! Enjoy! Note: wooden sticks can be washed and reused. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #mintchipsmoothiepop #plantbasedsmoothiepop #digestionhacks

gluten free, dairy free, vegan option It's been a long winter here on the west coast, and these relentless rains remind us how precious our resources truly are. The farmers, the soil, the weather, they all play essential roles in nourishing us, and we've been reminded how fortunate. It's a welcome reminder that not everyone has such access to fresh produce year-round. So what can you do in the depths of winter when atmospheric rivers take hold? Our first suggestion would be to look in the freezer. Freezer produce is worth a second look for a number of reasons. For starters, many frozen veggies actual boast higher nutrition content than fresh options. This is likely due to flash freezing versus fridge storage, which often leads to nutrient loss when stored for more than 3 days in the fridge. Another good reason is the cost savings. Most frozen vegetables are actually less expensive that the fresh versions. And you can store them all winter while you wait for spring's offerings to appear. When looking for frozen vegetables, remember to read labels as they can sometimes contain unwanted ingredients such as added sugars, flavorings, preservatives, etc. Quality makes a difference here! We have found good options at Wholes Foods (we like the Stir Fry Blend) and Trader Joes (like their organic broccoli florets and organic green peas). These would all work well in this recipe (and more!). The key to not cooking your frozen veggies the way most of us know them (think soggy and tasteless), is to roast them! No need to thaw, just toss with a little avocado oil (oil does help with flavor here), some good spices (get creative!), and a pinch of salt and pepper. You won't believe how easy it is to get more veggies in your diet this way, even in wintertime! Preheat your oven to 375 degrees Fahrenheit. Once it's hot, spread your (unthawed) veggies on a parchment-lined baking sheet. You can even preheat your baking sheet for extra crispy results. And for even better results, you can use a perforated baking sheet liner like THIS one. It's a bit pricey but they last forever and you get a more even top and bottom crisp. We prefer a little more space between the veggies than this but they will shrink due to the high water content so no worries... Once roasted, it will reduce... Are you ready? Get your (minimal) prep done ahead because this goes super quick! Kimchi Stir Fried Rice Serves 4 Prep time: 20 minutes Ingredients: 1 lb. frozen vegetables (use one without added flavorings, preservatives, etc.) 1 tsp gochugaru (sub red chili flakes for desired heat) 1 tsp sesame oil (sub mushroom broth) 4 green onions, sliced 2 cups chopped green cabbage 1 clove garlic, grated 2 tsp fresh grated ginger 1 TB fish sauce (sub rice vinegar) 2 TB tamari 1 TB coconut aminos (sub more tamari) 5-6 cups cooked rice (or riced veggie, or combo) 1/3 cup chopped kimchi (preferably without added sugar, vegan if desired) 2 organic, pastured eggs, optional Directions: Preheat oven to 375 degrees Fahrenheit and line two baking sheets with unbleached parchment paper. Toss frozen (unthawed) veggies with avocado oil, salt as desired, and gochugaru (sub red chili flakes). Spread the vegetables in a single layer on the baking sheet and roast in preheated oven for 20-30 minutes, until golden and liquid seems released. While the veggies are roasting, make the sauce by mixing garlic, ginger, fish sauce (or rice vinegar), tamari, and coconut aminos (or more tamari) in a small bowl. Set aside. Chop green cabbage and whisk eggs (if using). Heat a large skillet, add 1 tsp sesame oil and swirl. Add green onions and cabbage and cook, stirring occasionally, until starting to soften, about 2 minutes. Add cooked rice and continue to stir-fry, breaking by up the rice as you go. Add sauce and whisked eggs and cook another 1-2 minutes, until eggs are cooked through (will get a milky color). Toss in roasted veggies or serve the veggies layered on top of rice (as shown). Top with chopped kimchi and serve. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #kimchifriedrice #winterveggies #feedyourmicrobiome #WholeFoods #TraderJoes

Warm dishes are always in demand when the weather gets cold and this one does not disappoint! Chock full of nutritious vegetables, this stew comes together quickly, boasts a lovely aroma and works for a variety of dietary needs. As we prepare for our upcoming Bones & Biome workshop with Julie Newbold we are prepping some tasty bites and creating a starter meal plan for attendees. This dish would make an excellent addition to a bone-friendly meal plan. With plenty of vitamins, minerals and antioxidants to support your microbiome, this is an easy to digest meal that offers adequate (primarily or exclusively plant) protein, healthy fat and complex carbohydrate. Serve with some dark leafy greens (kale, arugula, etc) for added vitamin K, which helps aid calcium absorption. Your bones will thank you. And the best part is...it's doable! All you need to do is a little chopping. Now queue the relaxing music and zen out... All you need is just a handful of (mostly pantry staple) ingredients: onion garlic organic ground turkey, optional spices (cinnamon, cumin, corainder, turmeric, chili flakes) dates carrots sweet potato organic bell pepper (preferably yellow or orange) crushed tomatoes broth of choice chickpeas Leafy greens, lemon, green olives, yogurt, optional for topping Prep ahead! Make this easy dish come together even faster by prepping your vegetables ahead of time so you're ready to go! And gather the rest of your ingredients (note there are not too many!): Now let's get cooking! Moroccan Vegetable Stew Serves 6-8 Prep time: 30 minutes Ingredients: · 1 TB avocado oil, coconut oil, ghee (or sub 2-3 TB broth of choice) · 1 cup diced onion (~1 small onion) or sub shallot · 2 tsp ground cinnamon · 1 1/2 tsp ground cumin · 1 1/2 tsp ground coriander · ½ tsp ground turmeric · ¼ tsp dried chili flakes (use less or more for desired heat) · 2 cloves garlic, minced · 1 lb. organic ground turkey (omit for vegan version and reduce liquid by 1/2 cup) · 2 Medjool dates, pitted and chopped · 2 organic carrots, scrubbed and diced · 1 large sweet potato, peeled and diced · 1 organic yellow, orange or red bell pepper, stemmed, seeded and diced · Sea salt & freshly ground pepper to taste · 1 28-oz can organic crushed tomatoes (preferably fire-roasted) · 2 cups vegetable stock (sub 1 cup chicken bone broth + 1 cup filtered water) · 2 cups cooked chickpeas (or 1-14.5 oz. can) · Mixed greens, pitted green olives, lemon zest and slices, yogurt, brown rice optional for serving Directions: Heat a large pot over medium-high heat. Add the oil, ghee or broth and swirl around pan. Add onions and sauté, stirring occasionally until translucent, about 2 minutes. Add spices and garlic, stir and cook another minute until fragrant. Add ground turkey and continue to cook, while breaking up with a spoon, until just browned but not completely cooked through. Add dates, carrots, sweet potato and sweet peppers and stir. Season lightly with salt and pepper. Add tomatoes and broth and bring to a boil. Reduce heat and simmer for 10-12 minutes, until the carrots and potatoes are tender. Add the chickpeas and cook another 1-2 minutes. Taste and adjust seasoning if needed. Add more broth or water if too thick. Serve over brown rice or with Naan and top with yogurt, lemon zest, fresh lemon slices and green olives. Store any leftovers in the fridge up to 3 days and in the freezer for up to one month. Make it Vegan: Omit the organic ground turkey and reduce broth/water by 1/2 cup. Make it Ahead: This recipe is an excellent one for making ahead and freezing. It will last in the freezer easily up to one month (three months if you make it vegan). DID YOU MAKE THESE RECIPES? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #moroccanvegetablestew #flexitarian #bonefriendlyrecipes #BonesandBiomeWorkshop

2023 has kicked off with a barrage of "Dry January" promotions and what seems like a growing number of participants (including my husband;). While I am not participating per se, I have opted for a "damp January." Since I started drinking in high school, I always appreciate examining my consumption and exploring my relationship to alcohol. And the truth is, we need to do more than just give up drinking for just one month of the year (or two if you also partake in "Sober October"). With new research on the negative effects of alcohol, this is a practice worth exploring. Among many negative health effects, alcohol is a known by the World Health Organization as a human carcinogen, associated specifically with head & neck, esophageal, liver, breast and colorectal cancers. Alcohol is also associated with decreased brain health, where just light to moderate consumption showed reduced brain volume. So if you don't consume alcohol, this is good reason not to start, and if you do consume alcohol, you may want to explore swapping out your libations with some yummy feel-good alternatives. If you'd like to read more on this subject, I recommend reading Not Drinking Tonight, by Amanda E. White. LPC and Sober Curious, by Ruby Warrington. If you are more of a podcast fan, check out a recent series of three on the Healthier Together Podcast with Liz Moody. Here are three of our new favorites, all rich in nutritional benefits and deliciousness. All are easy options, based on pantry and freezer-friendly ingredients that come together quickly and pay off big in energy and health benefits. Try one or try all three, whatever you choose, enjoy your mocktails! And if that's not enough, check out our first Mocktail Madness post with three more delicious recipes. Say cheers to YOU! Some pantry staples you'll need for these recipes include: - goji berries (dried) - chia seeds - Dandelion tea Goji Spritz Serves ~6 Prep time: 15 minutes (not including overnight soak time) Goji berries have been known for centuries as a secret to longevity in Chinese medicine. More recently touted as a “superfood,” this dried fruit (also comes in powdered form), contains 18 amino acids ( 8 essential), healthy fat, and carbohydrate. What makes them truly remarkable is their impressive vitamin and mineral content, with more vitamin C than an orange, more vitamin A (incl. beta-carotene) than carrots, and more iron than spinach. If that’s not enough, they are also antioxidant powerhouses and support detoxification as well as eye health, kidney and liver function, just to name a few. Please note that similar to grapefruit, they can interact with certain medications so please check with your health care practitioner before enjoying goji berries. To begin, soak your goji berries. This is easy to do, just takes time and a little planning ahead. Start with 1/4 cup dried goji berries, 1 knob fresh peeled ginger, and 16 ounces filtered water. Add to a glass jar: After at least 2 hours or (even better) overnight, it will look like this: Add to a high-speed blender and blend until smooth. You will end up with a beautiful "juice" that is ready to combine with our favorite mixers - lime juice and sparkling water. Ingredients: ¼ cup dried goji berries, soaked overnight (or ~8 hours) 1-inch knob fresh ginger (~ 1 TB) 16 ounces filtered water (or use combination ½ water, ½ coconut water) 3 fresh lemons or limes 16 ounces sparkling water 1 TB raw or manuka honey, or to taste Extra soaked goji berries, citrus slices, fresh mint, optional for garnish Directions: Add goji berries, ginger and water to a large glass container and allow to soak overnight or at least 2 hours. In the morning, or when ready, add the goji berries, ginger and their soaking juice to a blended and blend until smooth. Pour into a glass container (through a strainer if desired) and if not using right away, store in fridge until ready to use. When ready to serve, Divide the juice into 6 glasses and add ½ cup juice to each glass. Add 1-2 TB fresh lemon or lime juice, and another ½ cup sparkling water. Taste and add honey if desired. Note: if you’ve soaked with ½ coconut water, you may not need to add any sweetener. Serve garnished with extra berries, fresh mint and/or a slice of citrus if desired. Pineapple Chia Fresca Serves 2 Prep time: 15-20 minutes (includes soaking time) Chia seeds boast many health benefits, including fiber (11 grams per ounce!), protein (4 grams per ounce), vitamins, minerals (esp. calcium, potassium and magnesium) and antioxidants (including quercetin). Chia seeds are also hydrophilic, meaning they absorb and hold onto water. This helps keep you hydrated, especially during the cold and dry winter months. Distance runners often drink a glass of chia water before embarking on ultra-distance runs through the desert. Ingredients: 3 cups fresh pineapple chunks 2 cups filtered water 1 TB chia seeds (any color) Juice of 1 lime Fresh mint leaves and extra lime and/or pineapple slice, optional for garnish Directions: Add pineapple and water to a high-speed blender and blend until smooth. Strain through a fine-mesh colander or sieve. Reserve pulp for smoothies. Mix pineapple juice, chia seeds and lime juice in a glass jar. Stir well. Allow the mixture to sit in fridge for 10 minutes. This will allow better digestibility. Stir again and serve with optional garnishes. Thai Nice Tea Serves 1 Prep time: 10 minutes Dandelion root is rich in soluble fiber (inulin) that helps support gut bacteria, stimulate digestion and aid detoxification. Dandelion root is also rich in antioxidants that help fight free radicals and reduce oxidative stress. Studies have also shown in non-human studies to reduce cholesterol, balance blood sugar and lower blood pressure. This makes a refreshing cold drink that is also delicious enjoyed warm. Note: If you are taking medications, check with your health care practitioner about potential drug interactions before enjoying dandelion root. Ingredients: 1 cup brewed dandelion tea (sub powdered Dandy Tea or chicory or similar)* 1 ounce jalapeno syrup (recipe below) 1-ounce almond milk Ice Dehydrated orange slice (or sub fresh) Directions: Set a kettle of filtered water to boil. When water boils, add 8 ounces to the a mug or heat-proof glass with 1-2 dandelion tea bags. Steep for 10 minutes, remove tea bags and cool. When your tea has cooled, add 1-ounce syrup and 1-ounce almond milk to a tall glass filed with ice. Garnish with a dehydrated or fresh orange slice Jalapeno Syrup Makes ~½ cup Prep time: 10 minutes plus one hour cooling time Ingredients: ¼ cup filtered water ¼ cup maple syrup 1 jalapeno, cut in half, seeds removed Glass jar with a tight-fitting lid Directions: Set a kettle of filtered water to boil. While the water comes to a boil, prepare your syrup. In a small saucepan, add maple syrup, filtered water, and jalapeno. Bring to a boil and remove from heat. Cover and allow to sit for one hour. Remove jalapeno and store in a glass jar with a tight-fitting lid in the fridge until ready to use. *there are many coffee alternatives on supermarket shelves, including dandelion root (tea bags and powdered form), chicory root (such as teacheeno brand), and one of our favorites, THIS coffee alternative blend. Pick one to try and if you don’t like it, try another next time. You may find you feel better swapping out your coffee. DID YOU MAKE THESE RECIPES? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #mocktailrecipes #moremocktails #gojispritz #Thainicetea #Pineapplechiafresca #chiafresca #gojijuice #dandelionrootrecipe #chia #goji #dandelionroottea #notdrinkingtonight #sobercurious

(gluten free, dairy-free, vegetarian/vegan option) Need an alternative main dish for the holiday? Or an idea for holiday leftovers? This recipe has it ALL! Savory, veggie-packed, flexitarian, and super delish! Traditional bechamel sauce is made with highly processed white flour, butter, and cream. It's a bit tricky too, as you need to "cook" the flour in melted butter to create a "roux," then add cream or milk slowly and hope it doesn't turn on you. By contrast, our version is free of processed gluten, which is not only hard to digest but also lacks any nutritional value. We've also left out the dairy, an ingredient that 70% of the population has trouble digesting and causes histamine response, something you probably don't want, especially during cold and flu season. Instead, we've subbed in nutritional rich veggies and plant protein to create a luscious, creamy sauce that is as versatile as just about anything. Use it on pasta, as a dip, or as a sauce on your favorite power bowl. You can't go wrong with this one folks. One of our all-time favorites! Cauliflower is rich in antioxidants (primarily carotenoids) that can be converted into vitamin A, which is essential for human health and must be obtained though diet. Like most plants, cauliflower also boasts plant fiber (3 grams per cup), protein (2 grams per cup), while being low in carbohydrate and fat. Cauliflower is also a good source of micronutrients, particularly vitamin C, vitamin K, B-vitamins, Potassium, Magnesium, Manganese, and Choline, to name a few. Recent studies have given much credit to the sulforaphane content of cauliflower, which may be be why it's believe to help reduce inflammation, balance weight, and potentially help reduce the risk of heart disease and cancer. Cashews (actually the seed of the cashew tree), are rich in healthy unsaturated fat (12 grams in 1 ounce), plant protein (5 grams in 1 ounce), and fiber (1 gram per ounce), as well a a host of micronutrients including copper, magnesium, manganese, zinc, selenium and more. They also provide antioxidants and are considered helpful in lowering blood sugar and reducing inflammation. We call this a "flexitartian" dish because it can be made with or without organic meat. Flexitarian is a term used to describe an eating style that is mostly vegetarian but occasoinally eats fish or meat. Go for what you're craving or whatever you have on hand. Like all lasagna recipes, this involves layers. So there is a bit of a time investment but if you spread it out, maybe make the sauce the day ahead and the fillings the next day, That will spread out the work. When the components are all ready, the lasagna comes together in minutes. And once it's made, you've got a beautiful centerpiece for a crowd or an incredible weeknight dish with leftovers for days. Now wouldn't that be nice? You can also get creative and swap out the filling here. We always believe in using whatever you have on hand! Go ahead and get creative! All you need for this dish is (this is your shopping list!): 3/4 cup cashews 1 head cauliflower 4 cloves garlic 1 bay leaf 1 TB white (mellow) miso (or sub chickpea miso for soy-free) 1/4 cup + 2 TB nutritional yeast 2 tsp fresh lemon juice onion powder garlic powder salt & pepper 1 lb. organic ground turkey (or sub 8 oz. organic firm tofu, preferably sprouted) 1 sweet yellow onion 8 ounces cremini mushrooms Italian seasoning (or sub dried thyme and oregano) 2 large sweet potatoes, orange flesh 2-3 cups Home-Roasted Tomato Sauce (or sub a good quality store bought Organic Marinara Sauce) 10 fresh sage leaves Cauliflower Bechamel Lasagna For the sauce (can be made ahead): Cauliflower Bechamel Sauce Makes ~2 cups Prep time: 25 minutes (not including 1 hour soak time) Ingredients: ¾ cup raw cashews (can be pieces) 1 head of cauliflower 4 cloves garlic 1 bay leaf 1 TB white miso (or chickpea miso for soy-free) 2 TB nutritional yeast 2 tsp fresh lemon juice ¼ tsp onion powder 1 tsp sea salt ½ tsp freshly ground pepper Directions: Soak the cashews in filtered water for 1 hour. Alternatively, you can quick-soak them in hot water for 10 minutes. Drain and rinse. Add cashews, cauliflower, garlic, and bay leaf to a large saucepot. Cover with filtered water and bring to a boil. Reduce heat and simmer over low heat until cauliflower is tender, about 10-15 minutes. Remove ingredients and reserve cooking water. Discard bay leaf. When cool enough, add to a high-speed blender. Add remaining ingredients and blend until smooth. Add enough reserved boiling liquid to reach a desired creamy consistency. Use immediately or store in the fridge for up to 3-5 days, or in the freezer for up to 3 months. For the Lasagna Filling: Flexitarian Lasagna Filling Ingredients: 1 TB olive oil or broth 1 sweet yellow or white onion, diced 8 oz. cremini mushrooms (or sub maitake or mushroom of choice) 1 lb. organic ground turkey (or sub organic firm tofu, drained, pressed and crumbled) 1/4 cup nutritional yeast 6 fresh sage leaves, rolled and finely minced (save extra for garnish) 2 tsp Italian seasoning (or sub 1 tsp dried thyme + 1 tsp dried oregano) 6 fresh sage leaves, rolled and minced (save extra for garnish) 1 tsp sea salt (or Himalayan pink salt) 1/2 tsp freshly ground pepper Directions: Brush the mushrooms with a towel to remove dirt. Trim the bottom of the stems and slice. Heat a large pot over medium-high heat. Add oil or broth and onion and saute until translucent. Add mushrooms and continue cooking until they release moisture and begin to darken. Add turkey (or tofu), nutritional yeast, sage and spices, and continue to cook, stirring to break up the meat with a spatula. Cook until meat is just browned. If using tofu, stir gently to incorporate flavors. Remove from heat and set aside. For the Lasagna Noodles: Lasagna "Noodles" 2 large sweet potatoes, peeled 2-3 cups Home-Roasted Tomato Sauce (or sub a good quality store bought Organic Marinara Sauce) Directions: Using a good quality cheese plane or a microplane, carefully slice the sweet potato into wide, thin strips. These will act as your lasagna "noodles." Set aside until ready to assemble. For visual reference, you can check the video included in our Zucchini Lasagna recipe. For the Lasagna: When you are ready to bake, preheat the oven to 350 degrees Fahrenheit and prepare a 9X13" casserole dish by pouring some tomato sauce in the bottom of casserole and spread out with the back of a spoon. No need to grease but if you prefer, you can rub with a bit of ghee or refined coconut oil (has no coconut flavor) before adding the tomato sauce. Start by placing a single layer of sweet potato slices, overlapped slightly. Next, spread 1/2 of the turkey or tofu filling evenly over the "noodles." Top the filling with a layer of cauliflower bechamel sauce. Spread another layer of sweet potato "noodles" over the sauce. Top the potatoes with the rest of the turkey or tofu filling. Pour enough tomato sauce to cover. Top with some dollops of cauliflower bechamel sauce. Cover with a final layer of sweet potato "noodles" and finish with a generous amount of bechamel sauce across the top. Cover with foil and bake in a pre-heated oven for 20 minutes, until bubbling. Remove foil and cook another 5 minutes, being careful not to burn the top. Remove from oven, cool and serve topped with fresh sage leaves. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #cauliflowerbechamel #flexitarianlasagna #veggieloadedlasagna #flexitarian #nutrition

(vegan, gluten-free, dairy-free) Jerusalem artichokes (commonly known as "Sunchokes") are a fascinating and fantastic tuber. Delicious and versatile, they contain more prebiotic fiber than almost any other plant. Aside from a hint of artichoke flavor, they have little or nothing to do with Jerusalem or artichokes, and in fact come from the sunflower family, hence the name "sun + choke". Hailed for a long list of health benefits, the sunchoke is probably best known for its hefty amount of prebiotic fiber - called inulin - which is not digested or absorbed but helps feed beneficial gut bacteria. For someone with a balanced gut biome, this could be a windfall, notwithstanding the fact that sunchokes also contain important micronutrients, including a hefty amount of iron (1 cup contains nearly 30% of our daily requirement), and potassium (nearly 20%). If, however, your gut microbiome is out-of-balance and suffer from Irritable Bowel Syndrome (IBS), Small Intestine Bacterial Overgrowth (SIBO), or any other digestive disorder, you may need to consider how to consume this fabulous tuber or you may experience digestive discomfort. Fair Warning: Also known as the "Fartichoke," these prebiotic-rich tubers can result in uncomfortable gas and bloating. To minimize this unwanted effect, we suggest a few simple tricks: 1) Soak and clean your sunchokes in water with lemon or apple cider vinegar. Adding an acid has shown to help reduce the inulin effect. You may also consider adding a piece of kombu to the soaking water. Sea vegetables add minerals that support digestion. You can also add a good sprinkle of Kelp granules to the cooking mixture. 2) Add easy-to-digest ingredients. Here, we have added fennel & turmeric, known to help reduce gas and bloat. You could also enjoy a warm cup of ginger tea along with your soup. This may also help prevent unwanted side effects. 3) Pay attention to portion! According to some experts, inulin becomes a problem when you consume too much of it. Consider that our daily requirement of fiber No wonder, if just 3 ounces of sunchoke contains 25 grams of fiber. 4) Cook and blend your sunchokes. As in this recipe, cooking and blending will help to make this fiber-rich dish easier to digest since these steps incorporate some pre-digestion. 5) Consider your bio-individuality. No two people are the same and if you're consuming a Standard American Diet (the kind you get at most convenience stores), you may only be getting 10-15 grams of fiber per day, which is well below the recommended daily requirement of 21-38 grams. If you all of a sudden go and consume a single meal with this much fiber, you will surely set your gut into shock. And if you are on a fiber-rich diet already, you may have an individual condition that requires a unique portion of fiber, possibly more or less than the RDA. 6) Watch how you eat. Little habits like not chewing your food enough or talking with food in your mouth can contribute to gas and bloating. Focus on eating without distraction, chewing each bite at least 20 times (yes, for soup!), and keep conversations calm and light. See if you notice a difference. Sunchokes are knobby and grown in soil which makes them a bit more challenging to clean. Trust me, this is the most difficult part of creating this soup (and it's not that difficult). Soak for 10 minutes, or up to one hour), rinse, separate the knobs and scrub with a good potato scrubber. At this point you may need another soak/rinse because you've found hidden dirt (no one wants dirt in their soup!): After a second, or even third soak, your sunchokes should be clean and ready for chopping! We prefer to leave the skins on for maximum nutrient benefits: In any case, we hope you'll give this one a try. I guarantee it's worth it! For this easy, delicious recipe, all you need is a few ingredients: - Jerusalem artichokes ("sunchokes") - leek - garlic - shallot (sub sweet onion) - fennel - vegetable broth (sub water or organic chicken) - plant milk (prefer cashew or almond with this) - lemon - nutritional yeast - smoked paprika - turmeric - salt & peppa - optional garnishes (fresh parsley, pumpkin seeds, hemp seeds, etc.) Smokey Sunchoke Soup (gf, df, v) Makes ~ 2 quarts (~10 servings) Prep time: 50 minutes Ingredients: · 1 1/2 lb. Jerusalem artichokes (aka "sunchokes"), soaked and scrubbed well · 1 leek, cleaned and trimmed, white and light green parts chopped · 2 cloves garlic, smashed and minced · 2 shallots, diced (about 1/3 cup), can sub sweet onion · 1 small fennel bulb, trimmed and chopped (~ 1/2 cup) · 2 cups organic vegetable broth (sub water) · 2 cups filtered water · 1 cup plant milk (cashew or almond milk work best) · 2 TB fresh lemon juice · 2 TB nutritional yeast · 1 tsp smoked paprika · 1/2 tsp turmeric · 1 tsp Himalayan pink salt (can sub a portion for smoked salt) · ¼ tsp freshly ground black pepper · Optional garnishes: reserved sunchoke mixture, chopped fresh parsley, pumpkin seeds, hemp seeds, extra lemon and/or sprinkle paprika Directions: 1. Soak and scrub the sunchokes thoroughly to remove all the dirt. Once clean, chop roughly and rinse again if needed. Make sure there is no dirt left on the tubers – as it will result in a gritty texture. 2. Trim the leek by slicing off the end root and the tough green parts, Slice the leek in half and rinse out thoroughly. Chop and set aside. 3. Trim the fennel and cut in quarters, removing the inner root and tough ends. Chop ¼ of the fennel bulb and reserve the rest for a side apple-fennel salad. 4. Heat a large pot over medium-high heat. Reduce heat and add 1 TB ghee or extra virgin olive oil. Swirl and add leek, onion (or shallots) and fennel. Cook until translucent, stirring occasionally until translucent, about 2 minutes. Add garlic and cook another minute. 5. Add spices, continue cooking and stir until aromatic. 6. Add sunchokes, broth, water and plant milk, making sure the vegetables are covered with liquid. Bring to a boil, reduce heat and cover. Cook until vegetables are soft, about 10 minutes. 7. Once cooked, turn off heat, remove cover and take the pot off the heat. Allow to cool enough to blend. 8. Once cool enough, remove about 1 cup of soup and set aside to use as garnish. Place the remainders in a high-speed blender and blend until smooth. 9. When ready to serve, reheat the soup on the stove. Serve with reserved garnish and optional herbs (chopped parsley, hemp seeds, sprouts, etc.). You end up with this (reserve about 1/2 cup of the chopped sunchokes for garnish): Once blended, it turns into... DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #SunchokeSoup #SmokeySunchokeSoup #Feedyourgutbiome #Sunchokes #Inulin

gf, v, veg We're coming to the end of tomato season right now so it's a good time to make some sauce! I find the best place to buy good tomatoes in bulk is usually at the Farmer's Market. In the fall, you can often find farmers selling big boxes of ripe tomatoes at a decent price, even as good as $3/pound if you get lucky. You can also wait until the end of the day and try to bargain with them since they will likely not want to carry all that produce all the way back to the farm. With a few extra ingredients, some garlic, spices and maybe a drizzle of good quality olive oil, you'll have all you need to make 4-6 jars of delicious tomato sauce! Tomatoes are rich in vitamin C, potassium, folate, vitamin K, to name a few. When cooked, they are especially high in lycopene, an antioxidant that gives tomatoes their red color, which helps protect your cells from damage. It is even associated with reducing the risk of some cancers, lowering risk of heart attacks and strokes. Since tomatoes are on the environmental working group's Dirty Dozen list, we recommend using organically grown tomatoes if possible. Just a few simple ingredients and a little time in the oven, and the payoff is huge. You can even freeze some for later. A homemade jar of sauce could make a perfect gift or hostess gift too! 2 lbs roughly chopped tomatoes, 4 cloves garlic, and a sprinkle of seasoning... makes this luscious sauce... All you need is... 2 lb. ripe tomatoes (we like to use early girl or Roma) fresh garlic extra virgin olive oil (single origin), if desired Italian seasoning (or sub dried oregano, thyme and basil) sea salt or Himalayan pink salt and freshly ground pepper So let's get started... Roasted Tomato Sauce Ingredients: 2 lbs organic Early Girl or Roma tomatoes, chopped or left whole on the vine (the latter method will take longer in the oven) 6 cloves garlic, unpeeled, tops trimmed 1 TB olive oil 2 tsp Italian seasoning (or a combination of dried oregano, thyme, & basil) Sea salt & freshly ground black pepper to taste Optional flavor/nutrition boosts: 1 TB mellow white miso, 2 TB nutritional yeast, 1 TB soaked goji berries, 1/4 cup freshly chopped herbs (parsley, oregano, thyme, etc.) Directions: 1) Preheat oven to 375 degrees. Place tomatoes on a parchment-lined baking sheet and spread the garlic cloves among the tomatoes. 2) Sprinkle with herbs and drizzle olive oil over the tomato mixture. 3) Roast in the oven for 35-45 minutes, or until the tomatoes start to blacken around the edges, becoming soft and caramelized. 4) Remove from oven and sprinkle with salt and pepper. When cool enough, squeeze the roasted garlic out of the clove (this is why it helps to trim the top). Remove stems if using tomatoes on the vine (if you left them on). 5) Transfer the mixture to a blender and mix until you reach a desired consistency. You can also skip the blender and use a potato masher or large fork for a chunkier texture. 5) Divide your sauce into glass jars with a tight fitting lid. Store in the fridge for up to one week or in the freezer for up to 3 months. Note: if freezing, use a straight-sided jar and leave room at the top for the sauce to expand. Don't forget to label everything so it doesn't become a "mystery sauce"! Tip: Since most of this work is hands off, this is an excellent dish to accomplish while you work at home! DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #roastedtomatosauce #batchcooking #organictomatoes #lycopene #antioxidants

(gluten free, vegan, refined-sugar free) Meet your new favorite brownie...these 5-Spice Brownies are SO delicious and loaded with protein, fat and fiber to make an easy nutritious treat. Adzuki beans (also called Azuki or Aduki) are common in Asian cuisines, mostly used in sweet dishes but are very versatile and can be added to savory soups and stews as well. Their health profile is impressive and when cooked or prepared properly, they provide incredible nutritional benefits. With about 7 grams of fiber per serving, they are considered more digestible that some other beans with up to twice that amount. When adapting a plant-based lifestyle, it's important to add fiber in slowly, so Adzuki beans would be a good option. Also rich in protein, vitamins and minerals. these smaller beans contain more antioxidants than other beans, help balance blood sugar (fiber content slows absorption of sugar), contributes to heart health (mainly by helping to lower cholesterol and weight), and may even help reduce the risk of gut-related illness such as colon cancer. To cook them, we prefer to soak them in water for 4-6 hours and then cook on low heat with a small piece of kombu (seaweed) or a pinch of baking soda to reduce anti-nutrients that can block the absorption nutrients. Cook on low until just soft. Alternatively, you can sprout your beans by placing pre-soaked beans in a glass jar covered tightly with cheesecloth and store inverted on a drying rack. Rinse the beans twice a day for 3-4 days until sprouted then store in the fridge for up to 3-5 days of in freezer for up to 3 months. Flaxseeds (ground flax meal) is widely considered a “superfood” because they are loaded with a long list of health benefits. Another great source of dietary fiber, flaxseeds are also loaded with plant-based protein, minerals (primarily manganese, thiamine and magnesium) and are rich in anti-inflammatory, plant-based omega-3 fatty acids and antioxidants that even help regulate estrogen levels. Use a flax “egg” (directions follow) to replace chicken eggs (1:1) in your recipes or simply add to smoothies. If you're not vegan, feel free to use an egg (preferably from a pasture-raised, organic-fed chicken) instead. All you need to make this nutritious treat is: Adzuki beans Flax meal (ground) Maple syrup (pure) Almond flour (blanched) cacao powder (raw) vanilla extract (pure) Five-spice powder Cinnamon Baking soda (aluminum-free) Seal salt or Himalayan pink salt Chocolate chips, chopped walnuts, optional add-ins Five-Spice Protein Brownies makes ~16 pieces Prep Time: 10 min Bake time: 25 minutes Equipment needed: Food processor, 8X8 glass baking dish, parchment paper Ingredients: · 2 cups cooked or 1 can aduki beans, drained and rinsed (or sub black beans) · 1 flax “egg” (whisk 1 Tbsp flax meal + 3 Tbsp water and set for 5 min)* · ½ cup almond butter (nothing added) or sub nut butter of choice · 1/3 cup pure maple syrup · ¼ cup almond flour (or lupin flour) · ¼ cup raw cacao powder · 1 tsp vanilla extract · 1 ½ tsp 5-spice powder · ½ tsp ground cinnamon · 1 tsp baking powder (aluminum-free) · ½ tsp salt · ¼ cup vegan dark chocolate chunks (like Hu Chocolate or Pascha), optional · 1 TB chopped walnuts, optional Directions: 1) Preheat oven to 350 degrees and line an 8X8 glass baking pan with parchment paper or rub with coconut oil (preferably refined). 2) Add all ingredients (except chocolate chips and walnuts) to a food processor and blend until smooth. Add chocolate chips and walnuts, pulse once or twice, and spread evenly into baking dish. 3) Bake for 25-30 minutes (check after 20 – this depends on your oven), until toothpick comes out clean and edges start to brown. 4) Cool pan on a wire rack for at least 20 minutes then cut into squares. 5) Store in fridge – they will set up nicely after about 30 minutes – and enjoy within 5 days. *if not vegan, you can sub one egg (preferably from a pasture-raised organic fed hen) for the flax egg. The result will be more cakey, less moist. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #adzukibeanrecipe #veganproteinbrownies #bestbeanbrownies #healthytreats www.feedingyourgoals.com

It's been a while since I've felt enough energy to post a new recipe. And this one did not come easy. I leaned into the fact that we are still grieving Mom and have given myself permission to take a break. A long break. Even when I don't feel like cooking, I focus on staying nourished, and this is when I fall back on the easiest and most nutritious recipes. This Garden Veggie Curry has been a lifesaver because it is so versatile, I just use whatever vegetables my garden may have gifted me (and the voracious squirrel has left alone!), coupled with whatever might be lingering in the fridge or freezer (cue the green peas!). It come together in under 30 minutes with minimal fuss and is warming and comforting. Think hug in a bowl. All you need to achieve this delicious bowl is: - 4 cups garden veggies, cut into bite-size pieces (bell peppers, squash, green beans, potatoes, carrots, frozen green peas, squash, broccoli, chard all work well - use what you have!) - yellow onion - 1 full fat can coconut milk - 1 cup cooked chickpeas - fresh ginger - yellow curry powder - ground turmeric - ground coriander - sweet paprika Plus some optional add-ins: - red pepper flakes, optional for heat - Makrut lime leaf, optional for flavor boost - Fresh cilantro, peanuts, cashews, black sesame seeds, optional for garnish - Quinoa or brown rice, optional for serving. Garden Veggie Curry Serves 4 Prep time: 30 minutes Ingredients: 1 TB ghee or coconut oil, or sub ¼ cup broth or water 1 cup chopped yellow onion (~ ½ large) ½ tsp fresh ginger, grated on a microplane ½ tsp ground turmeric 1 tsp ground coriander 1 tsp sweet paprika 1 TB yellow curry ¼ tsp red pepper flakes, for some heat 1 Makrut lime leaf, smashed to release flavor, optional Sea salt and freshly ground pepper to taste 4 cups garden veggies, cut into bite-size pieces (bell peppers, squash, green beans, potatoes, carrots, broccoli, frozen green peas, squash, chard, spinach, all work well - use what you have!) 1 full fat can coconut milk 1 cup cooked chickpeas (~ ½ can) 1-2 tsp tamarind paste, optional for flavor boost Fresh cilantro, peanuts, cashews, black sesame seeds, optional for garnish Quinoa or rice, optional for serving. Directions: Heat a large pot over high heat. Add fat or liquid of choice and lower heat to medium. Add onions and saute until translucent. Add spices, stir and cook for one minute until fragrant. Add vegetables and allow to cook for 1-2 minutes, then add coconut milk, bring to a boil. Reduce heat, cover and cook for 5-10 minutes, or until vegetables are just softened. Add the softer vegetables (i.e. squash, tomatoes) 3-5 minutes after the longer cooking ones). Taste and adjust flavors if needed. Just before serving, stir in cilantro and tamarind paste if using. This dish is best made ahead a day or two for best flavor. Store in fridge and reheat on the stove.* Note: To avoid extra dirty dishes, I store it in the same cooking pot, which is a non-reactive stainless steel. Once cooled, store in fridge. You can also transfer to a container and store in the fridge for 3 days or in the freezer for up to 3 months. and serve!... DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #gardenveggiecurry #comfortfood #guthealthy #easycurry #veggiebowls

Nothing screams summer to me more than beautiful strawberries! So juicy and sweet but they don't last very long. Bam! We have the answer for you, pickled strawberries! I am sure you're gonna love this one so I hope you'll give it a go. Loaded with our favorite combo of protein + fat + fiber, these delicious shortcakes work as a healthful breakfast or a lovely dessert. Almond flour, plant milk, chia seeds and tofu provide a generous supply of plant-based protein, anti-inflammatory benefits, and much needed fiber. Pickled strawberries provide peak-season vitamin C as well as other vitamins and minerals. Prepare the tofu cream in advance and pickle the strawberries while the biscuits bake. You’ll have your treat in no time! These beauties will likely be a summer favorite! Aquafaba is the liquid by-product of cooked chickpeas. Not to be confused with the soaking liquid, this is the liquid in which the chickpeas are cooked. To make it thicker, simply cook down until similar in consistency to an egg white. If you are using canned or jarred (preferred) chickpeas, simply reserve the liquid. A popular vegan egg substitute, you can simply swap 3 TB of chickpea liquid (brine) for one egg. This recipe would call for 2 eggs, so we've subbed 6 TB aquafaba for excellent results! Pickled strawberries add a delicious touch to this traditional dish. Not to be confused with fermentation (although vinegar is a product of fermentation), pickling means simply to preserve in acid and flavorings. In order to ferment, you would need to add a starter which will yield more probiotic benefits. With pickling you preserve the fresh strawberries at the peak of their flavor and nutrient content, as well as layering a complex acid flavor. Pickled strawberries should last in the fridge for about 3 weeks. Chia Seeds have long been appreciated (dating back to the Aztecs) as one fo the most nutritious foods on the planet, rich in plant based protein, including anti-inflammatory Omega 3 fatty acids. They are also unique (and super cool) because they are hydrophilic and can absorb 9 (!) times their weight in water. This will help you feel full (think natural diet pill) and their gelatinous consistency helps coat the GI tract slow the rate of glucose absorption. This is why the highly athletic Tarahumara tribe of Mexico use them for long, hot endurance races (look up Copper Canyon) with great success! And if that's not enough, they are also rich in calcium, magnesium, manganese and phosphorus, antioxidants, soluble fiber (helps to stabilize blood sugar) and much more! Almond flour is a gluten free and protein rich alternative to traditional refined white flour. Not to be confused with almond meal, almond flour is made of blanched almonds, a process that omits the almond skins and yields a fine flour. In addition to protein, almond flour contains healthy doses of vitamin E, manganese, magnesium, copper and phosphorus. Largely due to high protein, fat and fiber content, almond flour can help prevent severe blood sugar spikes that would likely be caused by using refined white flour. Tofu is a nutrient-dense source of plant-based protein. It's made from soybeans, which are largely a GMO crop, therefore we recommend using organic brands. We like Hodo brand, and especially sprouted varieties that will minimize anti-nutrient content. Look for brands with minimal preservatives and no added flavorings. Tofu is an excellent source of low-calorie protein and also contains good doses of vitamins and minerals as well, including some harder to obtain ones like calcium, selenium, manganese, and copper. They often get a bad rap because people are confused about the isoflavone (phytoestrogen) content. These compounds can attach to and activate estrogen receptors in the body, making is less likely to uptake dietary estrogen. Mainly for this reason, tofu is believed to help reduce the risk of certain cancers, as well as diabetes, and heart disease. Alternatively, you could use our cashew-based recipe for Vanilla Cream. And if you'd like to read more about why we avoid dairy, HERE is a good article by Michael Klaper, M.D. What you'll need for this dish: almond flour aquafaba plant milk vanilla baking powder maple syrup white vinegar optional spices (cardamom, coriander, star anise, peppercorns) fresh ginger, optional organic strawberries chia seeds coconut flour, if needed organic tofu fresh lemon juice almond extract, optional fresh mint or basil, optional for garnish Yes, there are layers to this dish but each one is pretty quick and easy and can be made in advance so all you have to do at mealtime is assemble! You can also choose to make this even easier, simply use sliced strawberries and a good yogurt (can be dairy free) on top of your almond biscuit. Super simple and yummy. Pickled Strawberry Shortcakes (v, gf, df, refined sugar-free) Serves 8 (as open face, 4 with a top) For the Biscuits: Makes 8 biscuits Prep time: 35 minutes (incl. bake time) Freezable? Yes Ingredients: · 2 ¼ cup almond flour · 6 TB aquafaba (brine from a chickpea jar or cooked down liquid from home cooked) · ¼ cup plant milk of choice · 1 tsp pure vanilla extract · 2 tsp baking powder (use aluminum free) · 1 tsp pure maple syrup, optional for extra sweetness · ¼ tsp pink salt Directions: 1. Preheat oven to 375 degrees F. Mix all ingredients in one bowl until blended. 2. Use a small ice cream scoop to scoop onto a parchment lined baking sheet. 3. Using a fork or clean fingers, flatten slightly and bake for 20-25 minutes. 4. Store at room temp for up to one day or in fridge for up to 10 days. For the Pickled Strawberries: Makes about 2 cups Prep time: 20 minutes Freezable? Yes Ingredients: · 3 TB white wine vinegar · 1 tsp coarse salt · ¼ tsp cardamom seeds · 5 coriander seeds · 1 star anise, optional · 3 peppercorns, optional · 1 slice fresh ginger · 2 cups organic strawberries, trimmed and sliced* · 2 TB water, more if needed · 1 TB fresh lemon juice · 2 TB chia seeds · 1 TB pure maple syrup, if needed for sweetness · 1 TB coconut flour, if needed to thicken Directions: Add vinegar, salt, coriander, cardamom, star anise, peppercorns, and ginger to a non-reactive pot and bring to a boil. Once boiling, turn off heat, cover and allow to sit 10 min to allow flavors to come together. Strain the mixture into a heat-proof bowl and add back to pot. Add berries, lemon juice and water and return to a boil. Cook until berries start to break down (you can choose to cook shorter or longer to your liking). Mash the berries to desired consistency. Taste and add maple syrup if needed (this will depend on sweetness of strawberries). Stir in chia seeds and set aside to cool. * pro-tip: don't discard the strawberry tops - save them and use in your smoothies! For the Tofu Cream: Makes about 2 cups Prep time: 10 minutes Freezable? Yes Ingredients: · 10 oz firm tofu (we like Hodo brand) · ¼ cup pure maple syrup · 2 TB fresh lemon juice · 1 tsp pure vanilla extract · ¼ tsp almond extract · ¼ cup plant milk (almond, cashew work best) · Good pinch of pink salt Directions: Add all ingredients to a food processor and blend until smooth and creamy, about 2 full minutes. Add more liquid if needed. Taste and adjust flavorings if needed. Chill in fridge for at least 20 minutes or overnight. We like to serve them open face.... You can also choose to add a top. Either way, these are delicious! DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #veganstrawberryshortcakes #plantbasedshortcakes #pickledstrawberries #tofucream

Leaning into some yummy comfort here. This one ticks all the boxes for nutritious, mouth-watering deliciousness. We think you'll love this alternative to a traditional lobster roll. So simple and easy to make with pantry friendly ingredients, we recommend you make the filling ahead of time for extra flavor and for an indulgent sandwich that comes together in just minutes. According to a study by the World Wildlife Fund, the average person consumes possibly an entire credit card worth of plastic each week (!). Yes, I was shocked (and disgusted) to learn this and wondered what the primary sources were. It turns out that the main culprit is drinking water (both bottled and tap), and that shellfish is also to blame. This is largely because there is a large amount of plastic in our ocean combined with the fact that shellfish is largely eaten whole, digestive tract and all. You can read more about the study here and read this Reuters article for a visualization of our plastic consumption. Hearts of Palm is a great swap for shellfish, and for many other fish (including scallops) because it's similar in texture and readily takes on flavorings of choice. Harvested from palm trees mostly in Costa Rica, they taste similar to artichokes and boast numerous health benefits. Rich in immune-boosting vitamin-C, and potassium, which is helpful in regulating blood pressure. They also contain gut healthy fiber, plant protein and no saturated fat. This entire recipe comes together in under 30 minutes, so don't be intimidated if you think the ingredients list is long. There are also a lot of substitute options to make it go even quicker. You'll need the following ingredients for this recipe: hearts of palm (available at most grocery stores) lemon olive oil Old Bay Seasoning (or sub homemade below) shallot celery garbanzo beans aquafaba aioli (or vegan mayo or mayo of choice) pickle brine kelp granules (optional) chives, preferably fresh dill, preferably fresh pretzel rolls (or hot dog buns) vegan butter (we like Monty's and Miyoko's best) sweet paprika celery leaves, escarole, pickles optional for serving “Lobstah” Roll Serves 4 Prep time: 30 minutes Ingredients: 1 jar (preferred) or can sustainably-sourced hearts of palm 2 TB fresh lemon juice 1 TB olive oil 1 TB Old Bay seasoning, alternative or homemade (see below)* 1 TB minced shallot ½ cup diced celery ½ cup cooked garbanzo beans (chickpeas) 2 TB aquafaba aioli (or vegan mayonnaise) 1 TB pickle brine 1 tsp kelp granules, optional for extra "sea" flavor 2 TB fresh chives, chopped, some reserved for garnish 1 TB fresh dill, minced 4 pretzel rolls (or sub hot dog buns), sliced in half 2 TB vegan butter (Monty’s or Miyoko’s) sweet paprika for garnish Celery leaves, chopped for garnish Escarole, or green lettuce, for serving Pickles, for serving Directions: Drain and rinse you hearts of palm. Pat dry with a towel and roughly slice into 1-inch rounds. You can break some pieces apart if you desire. Add to a bowl and toss with lemon juice, olive oil, spices, shallot and celery. Set aside and allow to marinate. Add garbanzo beans to a bowl and smash with a fork or a potato masher, until roughly mashed. Set aside. Heat a medium size saute pan and add hearts of palm, celery, and spice mixture. Saute until fragrant, about 1-2 minutes. Remove from heat and allow to cool. You can chill in the fridge overnight and allow the flavors to develop further or proceed and add remaining ingredients. Return hearts of palm mixture to the bowl with the chickpeas and add aioli, pickle brine, kelp granules (optional), chives, and dill. Toss gently until well blended. Set aside while you prepare your buns. Heat a griddle or skillet and add vegan butter (or butter of choice). Using a spoon, scoop some bread out of the inside (see video). This will allow more space for filling. Place the buns, open face down on the griddle and toast until lightly browned. Flip over and toast for another 30 seconds. Remove from heat, add extra aioli if desired, and add your filling. Garnish with extra paprika, celery leaves and serve with a pickle. *Alternate spice blends that would work well here include Bragg’s Organic Sprinkle. DIY Old Bay Seasoning Makes enough for one recipe Ingredients: ¼ tsp celery seed 1 bay leaf 5 white and/or black peppercorns ¼ tsp sweet paprika 1/8 tsp dry mustard Pinch allspice Pinch red pepper flake Pinch Himalayan pink salt Directions: Put all ingredients in a spice grinder (I use an old coffee grinder that’s been cleaned by grinding white rice and then wiped clean). Grind until finely ground. Aquafaba Aioli Makes ~ 1 cup Ingredients: 6 TB aquafaba (brine from a chickpea can) 1 tsp Dijon mustard 2 tsp fresh lemon juice 2 cloves garlic, crushed and peeled 1 tsp sea salt or Himalayan pink salt ½ cup extra virgin olive oil Directions: Add all ingredients except oil to a small food processor (preferred) or a blender. Stream oil in slowly until desired consistency is reached. Add fresh basil or other fresh herbs for varied flavoring. Use on grain bowls, roasted veggies, pastas, salads, etc. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #lobstahroll #veganlobsterroll #wholefoodcomfort #heartsofpalm #plasticconsumption