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Another successful 3-Day Smoothie Challenge is in the books and there were many favorites but this one won the fan favorite award! Easy, nutritious and delicious. What more could you want to start your day - or for a mid-day pick me up? I hope you love! Figs are abundant in the fall but have a short season. Check your local farmers market and if you can’t find any, sub with a whole fresh apple, seeded and cored. Figs are loaded with nutrients, including magnesium, potassium, copper, vitamin K, and essential B vitamins. They are fiber-rich, which will help the body digest the natural sugar without giving you a spike and subsequent crash. They feed the gut bacteria, supporting healthy digestion, and can relieve constipation, gas, and bloating. Studies have shown that fig consumption is linked to reducing total cholesterol, blood fat and blood sugar, lowering blood pressure, and even a reduced cancer risk. Please note if using dried figs, sugar content increases dramatically so you may want to adjust quantity if your blood sugar is not balanced. Flax meal is made of ground flax seeds and serves as the source of healthy fat in this recipe. It’s helpful for nutrient absorption (and flavor) to have a little fat in each smoothie. Flax is an excellent source of heart-healthy omega-3 (anti-inflammatory) fat, and fiber as well as vitamins and minerals. Flax also contains antioxidants (mainly lignans), nearly 800x more than any other plant foods, which studies show may help maintain healthy estrogen levels and possibly prevent several types of cancer. All you need is 5 ingredients: - banana - green figs - fresh organic spinach - flax meal (or freshly ground flaxseed) - fresh lemon juice Green Fig Smoothie (serves 1) Ingredients: 1 frozen ripe banana, cut in 3-4 pieces (can be fresh) 3 fresh green figs, stems removed (can sub fresh-frozen or dried) 2 cups fresh organic spinach, washed and only tough stems trimmed 1 cup filtered water or unsweetened almond milk 1 tsp flax meal (or freshly ground flax seeds) 1 tsp fresh lemon juice Ice, if not using frozen ingredients Optional garnish: celery stick, bee pollen, hemp seeds, thin slice of fig Directions: If using dried figs, soak in filtered water for 15 minutes while you assemble remaining ingredients. Add banana, figs, spinach, flax meal, and water or almond milk to a blender. Mix on high speed (starting low) until smooth. Taste and adjust any flavors if needed (add lemon if needed). Serve immediately and garnish with celery stick, hemp seeds, bee pollen, or a slice of fig. Any leftovers can be stored in a glass container with a tight-fitting lid in the fridge for 2-3 days or in the freezer for up to one month. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #greenfigsmoothie #greenfigs #favoritesmoohtie #gutfriendly #drinkyourveggies

When you see a dish with nearly every color of the rainbow, you know it's going to be worth your time. This is one of my absolute favorites for pleasing a crowd with a variety of "food rules" while offering a nutritious and delicious experience. It may take a few steps but rest assured, it will be worth it. Following a whole food, plant-based meals may or may not exclude certain humanely raised and organic fed animal proteins. When you learn to eat intuitively, you eat what your body is craving. Sometimes that may include some animal protein. What's important, now more than ever, is when you're out having a good time with friends, just focus on that. Because we all need more of that, right? This dish is flexible, can even be called "flexitarian," because it can be made with or without animal protein, and has an option to swap goat or sheep feta with vegan feta, or omit altogether. I promise you will love the results however you choose. As far as nutrition, nearly every ingredient offers a host of benefits. Just to cover a few: Tomatoes are rich in vitamin C, potassium, folate (B9), vitamin K1 but are possibly most appreciated for their high levels of lycopene, an antioxidant that has been linked to cancer prevention. Something to note is that lycopene content increases when tomatoes are cooked. Spinach is a leafy green rich in nutrients, antioxidants, fiber and...protein! Just a few ounces of raw spinach contains nearly 3 grams of plant protein. Spinach is also a great source of iron, calcium, and vitamin A as well. It's important to note that spinach is #2 on the environmental working groups dirty dozen list and has been found to contain DDT (which was banned because of high toxicity in the 1950s!). Buy organic spinach whenever possible. Sweet Potatoes (orange varieties) contain a wide range of vitamins, mainly vitamin A (contained in most orange produce), as well as manganese, vitamin C, potassium, vitamin B6, and more. Just one cup contains nearly 7 grams of fiber (!), 41 grams of plant-based carbohydrate, and 4 grams of protein. If that's not enough, they also host a load of antioxidants that protect against free-radical damage linked to chronic illness. Their high soluble fiber content is also supportive of gut health as this helps the with water absorption and softening stool. Back to the dish...this recipe provides ample portions to serve a crowd, anywhere from 8-10 depending on whether you serve it with a side dish or not. Try serving it with our Kale Caesar Salad and some Chickpea Croutons (recipe below) for a gluten-free option. You can also boost the flavor with a layer or garnish of a good pesto, like our Purslane Pesto or some let's now waste Carrot Top Pesto. Adding a little pesto really boosts the flavor! For this dish, you will need: 2 lbs. ripe tomatoes 6 cloves garlic 2 medium sweet potatoes 4 oz feta cheese (or sub vegan feta) spices 8 ounces cremini mushrooms* 2 cups organic baby spinach 1 lb organic ground turkey (or sub with double mushroom mixture) 1 small chopped yellow onion 2 medium zucchini squash Spices, Sea salt & Freshly ground pepper, Extra Virgin Olive Oil Pre-made pesto (optional) Brazil nuts, nutritional yeast, garlic powder, optional for vegan "parm" Broccoli sprouts, optional for garnish and nutrient boost ZUCCHINI LASAGNA Roasted Tomato Sauce Ingredients: 2 lbs organic 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 Note, you can skip this step and use a good store bought variety like this one. 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. 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. Set aside. 2 lbs roughly chopped tomatoes, 4 cloves garlic, and a sprinkle of seasoning... Becomes a luscious sauce... Sweet Potato Filling Ingredients: 2 medium sweet potatoes, baked 1 tsp sea salt ½ tsp black pepper ¼ tsp red pepper flakes 4 oz feta cheese (or vegan feta), crumbled, optional* Directions: 1) While the tomatoes are roasting, scrub the sweet potatoes and slice in half lengthwise. Place split-side down on a parchment-lined baking sheet and bake in a preheated 375 degree oven (can be roasted with the tomatoes to save time) for 30-40 minutes. This will depend on the size of your potatoes. When the potatoes are fork-tender, remove from oven and allow to cool. 2) When cool enough, scoop the flesh from the sweet potatoes and transfer to a large bowl. Use a potato masher or a large fork and mash the potatoes until soft and no large chunks remain. Add seasonings and cheese (if using). Set aside. Mushroom Filling Ingredients: 1 TB avocado oil, water or broth 8 oz cremini mushrooms 2 cups organic spinach Sea salt & freshly ground pepper Directions: 1) Wipe the mushrooms clean using a towel or a mushroom brush. Trim and slice the mushrooms (can also buy pre-sliced cremini mushrooms to save time). 2) Heat a cast iron pan or skillet and when hot, add oil, water or broth (if using water or broth, you may need to allow more time due to high water content in mushrooms). Add mushrooms and allow to cook, stirring occasionally, until they release their liquid, turn darker and begin to caramelize. Turn off heat and add spinach, stir and allow to wilt. Season to taste with sea salt and freshly ground pepper. Set aside. Organic Ground Turkey Filling (optional) Ingredients: 1 small onion, diced (about 1/2 cup) 1 lb. organic ground turkey 1 tsp dried oregano 1 tsp fennel seeds 1 tsp Baharat, optional Directions: 1) Heat the same pan used for the mushrooms, and add 2 TB water or broth. Add onions and cook until softened, about 3-5 minutes. Add the turkey and seasonings and cook, breaking up with a wooden spoon/spatula. Continue to cook until just cooked and no pink meat remains. Taste and sprinkle with sea salt and freshly ground pepper if desired. Set aside. Zucchini “Noodles” Ingredients: 2 medium zucchini squash (green or yellow okay) Sea salt, optional Directions: 1) To make zucchini lasagna noodles, trim the ends and run a cheese plane lengthwise along the squash. Repeat until about halfway through and then flip (you can also go back and forth). See video below for a quick demo... 2) If you want to go the extra step, you can set the "noodles" in a colander over a bowl, sprinkle salt and allow the excess water to drain off. This will take about 20 minutes. If you skip this step (I did), your lasagna may have some excess water but you can easily mop it up with a towel. If you make ahead, some of the liquid will get reabsorbed. You can also grill your zucchini noodles for extra flavor and to reduce excess liquid. Set aside. Assembling Your Lasagna: Now that you have all the components (note, you can prep any of the above ahead of time and assemble when you have the time), assemble your lasagna. 1) Spread a thin layer of tomato sauce on the bottom of a 9X13 inch baking dish. Add a single layer of zucchini noodles, trying to place each noodle so there aren't gaps between them. 2) Add 1/2 of the meat mixture (if using) and then the mushroom mixture (or 1/2 the mushroom mixture if making meat-free version). Top with another layer of noodles. 3) Add 1/2 the sweet potato mixture and spread evenly over the zucchini noodles. Sprinkle the crumbled feta over the sweet potato mixture (if using). Top with another layer of noodles. 4) Add remaining meat and/or mushroom mixture and top with another layer of noodles. 5) spread remaining sweet potato mixture over the noodles and add any remaining feta (or Brazil nut parmesan). Top with remaining meat and/or mushroom mixture. 6) finish with a layer of noodles and top with remaining sauce. The sauce should cover the noodles completely. 7) Bake at 350 degrees Fahrenheit for 20 minutes, until the sauce bubbles around the edges. Remove from oven and allow to cool before slicing. If making ahead (recommended), cool completely, cover and store in fridge for up to 3 days. When ready to enjoy, reheat in the oven at 350 for another 15-20 minutes. 8) To serve, slice with a sharp knife and use a spatula to scoop out slices carefully so they stay in tact. Top with an optional dollop of pesto, some Brazil nut parmesan (recipe below) and some greens (we like microgreens like broccoli sprouts for a boost of nutritional benefits). Optional Toppings: Brazil Nut Parmesan (2 Brazil nuts grated on a microplane, 1 TB nutritional yeast, 1/4 tsp garlic powder, 1/4 tsp sea salt) Purslane or Carrot Top Pesto, optional Sprouts, optional *can swap the cheese/vegan cheese with a sprinkle of Brazil nut Parmesan (recipe above). DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #zucchinilasagna #plantpoweredlasagna #flexitarianrecipe #veganlasagna

Corn is in peak season so we're revisiting a fan favorite, our Creamy Mexican Corn Chowder, and doing a Grilled Street Corn version that is gonna knock your socks off! Pre-grilling the corn and adding some street corn flavorings brings a welcome complexity to this dish. Traditional Mexican street corn is smothered in mayonnaise and sour cream, then sprinkled with chili spices and fresh lime juice. We've eliminated the dairy in our version by adding a simple vegan sour cream that is so delicious you may be using this in all your recipes going forward. Finished with a delicate touch of chili spices, we think this will be your new summer go-to! Corn is one of the biggest GMO crops in the U.S. but that refers to feed corn, as opposed to sweet corn, which is generally considered safe from pesticides and even #2 on the Environmental Working Group's Clean 15 list. There is concern, however, that it may be cross pollinating with neighboring GMO crops and there is even some evidence to show pesticide residue. If you're interested in reading more about this complex and important topic, here is a good article: https://gmo-awareness.com/2011/05/05/is-organic-always-gmo-free/#more-153 Sweet Corn is a complex carbohydrate and an excellent fuel for athletes. It's low in fat, high in fiber, protein, vitamins (including B6) and minerals (including thiamin, niacin, magnesium and iron). This soup is also rich in protein, with creaminess that comes from almonds and cashews, which also boast a host of vitamins, minerals and healthy fat. All that and so delicious!!! All you need is a handful of ingredients: 6 ears corn onion raw slivered almonds raw cashews lime chili powder smoked paprika sea salt nutritional yeast (optional) acidophilus (optional) cilantro (garnish) jalapeno (garnish) Street Corn Chowder Serves 4-6 Ingredients: · 6 ears fresh corn on the cob, shucked · ½ lime · 1 cup diced yellow onion (about ½ medium) · 4 cups corn stock, vegetable broth or water · ½ cup vegan sour cream (recipe below)* · 2 tsp smoked paprika, divided · 2 tsp chili powder, divided · ¼ tsp cayenne · Sea salt · Lime slices, reserved corn, jalapeno slices, cilantro, optional for garnish Directions: 1) Heat a cast iron pan or a grill. Rub corn with fresh lime slices and sprinkle with 1 tsp smoked paprika and 1 tsp chili powder. Add to pre-heated grill. If using a cast iron pan (preferably with grill lines), add a little water to all the corn to steam while it grills. This will prevent the corn from drying out. If you are using an outdoor grill or BBQ, use a spray bottle with water or place a pot of water inside the BBQ and close to allow the corn to steam in the moisture while it grills. Allow about 3-5 minutes per side (assuming 2 sides) or until the corn is just tender. Remove from heat and set aside to cool. 2) Once the corn is cool enough to handle, lay the ears down flat on a cutting board and slice the kernels off lengthwise. Using the back of the knife, scrape the cobs to remove extra sweet corn juice and any leftover bit of kernels. Place the kernels and scraped corn in a large bowl and set aside. 3) To make the corn stock, bring a large pot of water to a boil. Add the stripped corn cobs, return to a boil, then reduce heat and allow to simmer at a low boil for 40 minutes. Remove from heat, discard cobs, and pour through a strainer to remove any leftover corn bits. You can also use plain water or broth but this will influence the flavor. 4) To make the chowder, heat a large stock pot, add a little corn broth and onion. Allow the onion to cook until translucent, about 5 minutes. Add corn kernels (reserving about ½ an ear for garnish), vegan sour cream, 1 tsp smoked paprika, 1 tsp chili powder, cayenne and sea salt, and allow to cook for about 10 minutes, just until the flavors come together. Taste and adjust spices if needed. 5) When cool enough, place 2/3 of the soup in a blender (or use an immersion blender) and blend until not quite smooth. Add the mix back to the pot and stir. 6) Serve garnished with lime slices, reserves corn minced jalapeno, cilantro (or use a variety of chopped fresh herbs like basil, parsley) if desired. You can also top with a little Tajin seasoning (although this product does contain an anti-caking agent). * The vegan sour cream adds to the creaminess and flavor profile of the soup. We did not test it this way but if you want an alternative, you can try adding 1/3 cup of a neutral flavored white beans (such as cannelini) OR the same amount of full-fat coconut milk and a touch more lime juice. Easy Vegan Sour Cream Ingredients: 1/2 cup raw slivered almonds 1/2 cup raw cashews 1/3 cup water 2 TB fresh lime juice 1/2 tsp sea salt 1 tsp nutritional yeast, optional 1 acidophilus capsule, optional Directions: 1) Quick-soak the almonds and cashews in very hot (not boiling) water for 15 minutes, until softened. Drain and rinse. 2) Add all ingredients to a small food processor or a high-speed blender (I find a food processor works better for this recipe). Blend until smooth. Taste and adjust seasonings if needed. 3) Store leftovers in fridge for up to a week or in the freezer for up to one month. Enjoy! DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #streetcornchowder #vegancornchowder #vegansoups #summersouprecipe

Pesto is a staple sauce in our household. Our favorite "Let's Not Waste" Carrot Top Pesto is on repeat here and I almost always have a jar in the freezer to liven up a dish. This version, made with purslane, brings pesto to a whole new nutritional level and I have to say I've found a new love. Purslane, often called a "superweed," and considered by many as a nutritional goldmine, is known to have the highest Omega 3 content of any plant in the kingdom. While plant sources of Omega 3 contain strictly ALA, the presence of Vitamin D in purslane should help it convert to EPA and DHA (other essential Omega-3 fatty acids that are more commonly found in fish and algae) in the body. Purslane also contains more beta-carotene than carrots, more vitamin E than spinach (according to the Farmer's Almanac), and more. Maybe the best part is that purslane is basically a weed - it needs little water and grows and propagates easily so also a good choice for environmental reasons. Like many greens, it's versatile and can be eaten raw or cooked, can be used in smoothies, salads, spreads and more. You will likely see more recipes with purslane on this blog in the future. I bought a huge bunch of it for $4 at the Farmers' Market and will try propagating some of of my own. All you need for this simple, delicious and nutritious sauce is: purslane (raw) fresh basil pine nuts (or sub pumpkin or sunflower seeds for nut-free version) olive oil (use good quality) fresh lemon juice salt & freshly ground pepper as desired Additional ideas for using purslane include: appetizer: make a green hummus (using leaves only) salad: add chopped leaves to a summer black bean, corn and zucchini salad entree: add roughly chopped leaves to an easy clean the fridge stir fry sauce: try adding chopped leaves to a green enchilada sauce A few serving suggestions for your pesto include: appetizer: on a cracker topped with an oven roasted cherry tomato and extra basil salad: use on pasta & veggies for an easy green pasta salad entree: use as a topping for wild salmon or grilled shrimp Purslane Pesto Ingredients: 2 cups purslane, washed and tough stems removed (tender ones okay) 1 cup fresh basil 1/4 cup pine nuts, toasted (can sub with pumpkin or sunflower seeds) 1/4 cup olive oil 2 tsp chopped garlic (about 3-4 cloves) 1 TB freshly squeezed lemon juice (about 1/2 lemon) sea salt and freshly ground pepper to taste Directions: 1) Add all ingredients to a high-speed blender (like a vitamix, Blendtec, or simply a high-powered Nutribullet) OR a food processor (like a Cuisinart). 2) Blend until smooth. Add water if needed to reach desired consistency. 3) Store in a glass jar with a tight-fitting lid (such as a ball jar). Your pesto will last in the fridge for up to 5 days or in the freezer for up to two months. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #purslane #purslanepesto #sauces #condiments #foodforahealthierplanet

Looking for a refreshing summer meal? We've fallen in love with watermelon gazpacho! Super quick to pull together without having to turn on an oven or even a stove. Just a few simple ingredients and you've got a delicious bowl. We like serving it over rainbow or white quinoa for extra goodness. We hope you enjoy this recipe from our summer 5-Day Detox...if you want to learn more about our upcoming Fall 5-Day Detox, sign up for our free workshop right HERE. Watermelon has been appreciated for its health benefits for thousands of years. In ancient Egypt, for example, they found watermelons buried next to King Tut, most likely to keep him hydrated on his journey after life. It's a perfect food for hot summer weather particularly due to its high water content (almost 92%!) and abundance of electrolytes. Watermelon boasts copious amounts of vitamin A (good for hair and skin), vitamin C (boosts immune system and promotes collagen growth), and also contains amino acids, fiber and potassium. Interestingly, this special fruit has more lycopene (a super-antioxidant) than any other fruit or vegetable! Lycopene is special because it's known to protect DNA, skin, prostate and bones and may even help lower the risk of heart disease, according to a study at Purdue University. All you need is 10 simple ingredients: Watermelon Jalapeno Tomato Cucumber Bell pepper Lime juice (1-2 limes) Cilantro Ginger Green onion Quinoa (optional for serving) Watermelon Gazpacho Serves 4 Prep time: 20-30 minutes Ingredients: 4 cups watermelon, seeded and roughly chopped 1 small jalapeno (about 1 TB), seeds and ribs removed 1 cup seeded watermelon, finely diced 1 large organic tomato, finely diced 1 peeled and seeded cucumber, finely diced 1⁄2 red or green bell pepper, seeded and finely diced 3 TB lime juice 1 small handful cilantro leaves, washed and chopped 1 tsp minced or grated ginger 1 green onion, chopped Pinch of sea salt 2 TB olive oil, to drizzle on top Cooked quinoa, for serving Directions: In a blender, add 4 cups watermelon and the jalapeno. Blend until smooth, then transfer to a large serving bowl. Add all the remaining ingredients to the serving bowl and stir gently to combine. Refrigerate for 30 minutes before serving (don’t skip this step!). Serve chilled over a scoop of cooked quinoa (optional for extra protein and nutrients) with a drizzle of olive oil on the top. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #watermelongazpacho #gazpacho #detoxdeliciously #detoxfood #easysummersoups

with Shiitake Bacon Summer here is still comfort food weather...rainy and cold. Scratch the watermelon for now (that's coming soon) and give me something warm and cozy. This creamy cauliflower zucchini mac has you covered! Made with a rich umami cashew cream sauce and topped with delicious shiitake bacon, I could not get enough. Use a pasta of choice but I tried and really liked this Ancient Harvest brand of gluten free elbows that were great. You could also use a simple zucchini noodle (for a Whole30 version). Shiitake Mushrooms are known for their cancer-preventative properties, perhaps containing more than any other variety of mushroom. A good source of fiber, B vitamins, vitamin D and zinc, shiitakes contain a specific anti-tumor compound called lentinan. They also offer great umami flavor, especially when roasted. Cauliflower is also considered cancer-protective with phytochemicals and carotenoids (including beta-carotene and lutein) that also help reduce inflammation and lower blood sugar. Zucchini is technically a fruit (really??) and offers tons of health benefits. It can be eaten raw or cooked, makes a great substitute for noodles, and hides nicely in smoothies. We've added it here because it's bountiful in summertime and bumps up the nutrient content with significant amounts of vitamin C, B6, folate, vitamin K, and even has more potassium than a banana! All you need is a few simple ingredients: cauliflower zucchini pine nuts nutritional yeast chickpea miso green peas shiitake mushrooms basil spices Creamy Cauliflower Zucchini Mac Ingredients: Your favorite gluten-free pasta (can sub spiralized zucchini noodles) 1 cup cashews, soaked 4-6 hours or quick-soaked 15 min in hot water 3 cups cauliflower florets (about 1/2 medium head) 2 large cloves garlic 1 bay leaf 2 TB nutritional yeast 1 TB chickpea miso ½ tsp onion powder ½ tsp sea salt ¼ tsp white pepper ½ cup liquid (plant milk, pasta water or cauliflower cooking water) 1 cup shredded zucchini 1 cup frozen peas, defrosted in warm water For serving: 1 TB toasted pine nuts* and shiitake bacon (recipe below) Directions: 1. Cook the pasta according to package directions. 2. In a large saucepan, add cauliflower, garlic, bay leaf and about 2 inches of water. 3. Bring to a boil, cover and cook until cauliflower is tender, about 10 minutes. remove the cauliflower and garlic from the water and allow to cool. 4. Add the cooled cauliflower, garlic, nutritional yeast, chickpea miso, spices, liquid to a blender and blend until smooth. 5. Add sauce to pasta, along with zucchini and peas. Serve topped with and shiitake bacon and extra nutritional yeast. *note: I prefer to dry-toast pine nuts in a heated Staub skillet, while watching closely and stirring regularly. This should take about 5-10 minutes. Shiitake Bacon Ingredients: 8 oz. shiitake mushrooms, stems removed and sliced about 1/4 inch thick. 1 TB avocado oil 1 tsp coconut aminos (or sub tamari) 1/2 tsp smoked paprika Directions: 1. Preheat oven to 350 degrees. 2. Toss mushrooms with oil and coconut aminos and coat evenly. Add smoked paprika and toss to combine. Allow to marinate for 10 minutes. 3. Bake in oven on a parchment-lined baking sheet for 20 minutes. Check for doneness and be careful not to burn. 4. Enjoy as a garnish on your mac 'n cheese, in a salad, with scrambled tofu. Leftovers keep in fridge for up to one week. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #veganmacandcheese #plantbasedentree #dairyfreecheesesauce #shiitakebacon

This could be my favorite recipe of the season. Fresh organic strawberries are coming in GORGEOUS right now and this easy vanilla cream is the perfect match. If you haven't tried one of our popular 5-Day Detoxes yet, this delicious dish is on the menu! At FYG, we believe that detoxing should not be about deprivation but about fueling your body with nutritious and satisfying food. If we give our body what it needs, carvings should naturally subside because you will be giving yourself what you need to bring your body back in balance. To sign up for our easy and popular 5-Day Summer Detox, June 27- July 1, click HERE. Traditional, store bought whipped creams (think Cool Whip and Reddi-Wip) are made with some pretty scary ingredients. More recent versions include hydrogenated oils, high fructose corn syrup, various dairy products (most likely from large factory farm raised cows), artificial flavorings, stabilizers, preservatives and colorings. Does that sound appetizing? I think not... By way of contrast, our version contains whole-food, plant based ingredients that offer macro and micronutrients. And only THREE simple (and shelf-stable) ingredients! You can whip this up in no time! ALL you need for this delicious vanilla cream is: - cashews - dates (we use Medjool) - pure vanilla extract After soaking the cashews (or using a quick soak), it comes together quickly in a food processor and is incredibly versatile and delicious. You may be using it on all your fresh fruit desserts all summer long! You can even create an easy dairy-free strawberry shortcake or a festive 4th of July berry plate with blueberries-strawberries and vanilla cream. Go ahead and get creative! Cashews are a beloved ingredients around here. We use them in ice creams, granolas, and as topping for curries, just to name a few... I buy an organic brand in bulk at #Costco and store in the freezer for longer shelf life. Often confused as a nut, cashews are actually a kidney-shaped seed that come from a cashew tree, usually grown in the tropics. That said, if you are severely nut-allergic, consume with caution. Rich in plant-based protein and healthy unsaturated fats, cashews also boast essential micronutrients including copper, magnesium, manganese, zinc, iron, phosphorus, selenium, and thiamine, as well as vitamins K and B6...nutrients associated with health benefits including energy production, brain health, immune function and bone health. If that's not enough, cashews are also rich in antioxidants including polyphenols that can help reduce inflammation and boost immunity. Strawberries and Vanilla Cream (dairy-free, refined sugar-free, vegan) Makes about 1 ½ cups Prep time: 10 minutes (not including soak time) Ingredients: 1 pint (or more) of fresh organic strawberries 1 cup raw cashews, soaked 4-6 hours* 4 Medjool dates, pitted 1 tsp pure vanilla extract ½ cup filtered water (or as desired for consistency) Pinch of sea salt Fresh mint leaves, for garnish Directions: 1) Add all ingredients except the strawberries to a food processor or high-speed blender. You can start with fewer dates and taste and add more as desired. 2) Mix until smooth, adding more water as desired for consistency. 3) Taste and adjust flavor if needed. More dates for added sweetness. More vanilla for flavor, more water for creaminess. 4) Store in a glass jar with a lid in refrigerator for up to 5 days. Can also be frozen but this will likely change the consistency because of the water content. 5) Serve with fresh strawberries and garnish with mint leaves. *quick soak cashews by simply covering them with very hot (not boiling) water for about 15 minutes. Drain and rinse. Serve with fresh organic strawberries (or any berries), cake, in smoothies, matcha, morning coffee, etc. Your next strawberry shortcake will reach new heights! Ahhhh, so good. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #strawberriesandcream #whippedcream #dairyfree #refinedsugarfree #detoxdeliciously #laievanillacompany #purevanillaextract #healthytreat www.feedingyourgoals.com

Refined Sugar-Free, Dairy Free, Gluten Free Learning how to make a healthier version of ice cream (aka "nice cream") was a game-changer for me. I had given up ice cream because it made me feel sluggish and well, just gross. Usually once I started in on a pint, I wouldn't stop until it was gone! Ugh. With this recipe, you're likely to notice a different effect. Mostly, that you'll be satisfied with one single, beautiful scoop. This is largely due to the fact that you're eating nutritious "whole plant foods," rather than milk and sugar, which are mostly devoid of nutrients. According to Dr. Robert Lustig, author of the new book Metabolic, added processed "sugar is something we used to enjoy. Now, it's basically coated our tongues. It's turned into a diet staple, and it's killing us." Did you know that 25% of children today have fatty liver disease (liver disease caused by sugar not alcohol). The great news is that you don't have to give up delicious sweetness altogether if you've decided to avoid processed sugar for health reasons. There are whole food forms of sugar that won't spike blood glucose, especially when consumed with FIBER. My favorite source of real food sweetness is the date (especially Medjool). On occasion, I go for some maple syrup. in general, as long as it's not the white stuff, I consider that a win. And the best part is, you sacrifice nothing in terms of flavor. In fact, you'll end up more satisfied because you've fueled your body with nutrients rather than toxic, processed food. So what do you say? Let's do this! This nutritious and decadent "nice" cream is: - lemony - silky - rich - nutritious - satisfying ...and the perfect finish to a plant-based meal! And all you need is some relatively simple, whole food, mostly shelf stable ingredients: - lemons - coconut cream (or full fat coconut milk) - raw cashews - maple syrup - coconut oil - arrowroot powder - sea salt - berries and mint (optional for serving) Creamy Lemon Ice Cream Makes approximately 1 pint (vegan, gluten free, refined sugar-free) Equipment needed: ice cream maker, ice cream scoop, high-speed blender, ice cream containers for freezing Ingredients: 1 cup cashews, soaked 4-6 hours 1 cup coconut cream 1/3 cup freshly squeezed lemon juice (about 2 lemons) 2 tsp lemon cream (recipe below), or sub with more lemon juice* 2 TB fresh lemon zest ¼ cup maple syrup 2 tsp coconut oil ¼ tsp sea salt or Himalayan pink salt, optional if using lemon cream 1 ½ tsp arrowroot powder Mint leaves, fresh berries, blueberry sauce, optional for toppings Directions: 1) Freeze ice cream maker bowl for at least 8 hrs or overnight in freezer. 2) To soak cashews, either submerge in water for 4-6 hours or do a quick soak in very hot water for 20-30 minutes. Do not skip this step or your ice cream will not be creamy! 3) When ready, rinse your cashews and place all ingredients (except optional toppings) in a high-speed blender and blend until smooth. 4) Transfer mixture to the ice cream maker and churn until it the ice cream reaches a frozen texture but still smooth and creamy. Transfer to an ice cream container and freeze for about 30 minutes or until ready to use. If frozen longer than 30 minutes, you will need to soften a bit before serving. 5) Serve with optional toppings – lemon slices, blueberries, blueberry sauce, mint leaves. *note: if not using lemon cream, I recommend topping with some Maldon salt for nice flavor balance. Lemon Cream This adds a deep lemony flavor to the ice cream and has been adapted from Yotam Ottelenghi’s Quick Lemon Paste from his wonderful Masterclass on Middle Eastern Cooking. Ingredients: 1 large lemon, ends trimmed, and sliced into 1/4 “ rounds and seeds removed 6 TB lemon juice 1 ½ TB coarse salt Dash of water if needed Directions: Place lemons, lemon juice and salt in a small sauce pan, preferably with a glass lid. Make sure the lemon slices are covered with liquid (this is key!). Bring to a boil and allow salt to dissolve. After a minute or two, lower the heat to a simmer, cover and allow to cook for about 10 minutes. Remove from heat and cool. When cool, place lemon mixture in a high-speed blender and blend until smooth. Store in a glass jar with a lid in the fridge for up to one month. Other than this ice cream recipe, lemon cream tastes great in salad dressings, on roasted vegetables, in stir fries, in pasta dishes and more! DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #lemonnicecream #lemondessert #lemoncoconuticecream #refinedsugarfree

With Tamari-Ginger Dipping Sauce Whenever I ask someone "what can I bring?" to a gathering, the answer is almost always "rolls!" I love all kinds of rolls, Vietnamese fresh rolls, spring rolls, and these delicious nori rolls! This is a healthy and delicious upgrade to the traditional sushi roll and so easy to make. Millet is an ancient gluten-free whole grain that is rich in fiber, protein, as well as micronutrients including iron, magnesium, potassium, and phosphorus. It also contains more essential amino acids and the highest calcium content of all cereal grains. Considered one of the most digestible of all grains, millet doesn't require soaking. Choosing a sprouted variety will increase bio-availability just note cooking directions below are for un-sprouted varieties. Sea vegetables (also known as seaweed) including nori are an ingredient lacking in many Western American diets. Sea vegetables offer mucilaginous fiber that can help detoxify toxins and heavy metals. They are often used to help support thyroid function because of their abundance of iodine. If that isn't enough, sea vegetables are considered the highest digestible source of all minerals, as well as energy-boosting vitamins such as B and C. Nori is not just for making sushi, you can enjoy it as a snack, add thin slices it to salads, soups and noodle dishes, or grind it in a food processor and add it to rice. All you need to make this dish is: nori sheets millet onion powder garlic powder brown rice vinegar (or rice vinegar) arrowroot sea salt sweet potato red cabbage green beans avocado tamari (or coconut aminos if avoiding soy) wasabi (if not making the dipping sauce below) Millet Nori Rolls with Tamari-Ginger Dipping Sauce serves 4-6 Millet Nori Rolls Ingredients: · 1 cup millet (can be sprouted or un-sprouted, or sub quinoa)* · ½ tsp onion powder · ½ tsp garlic powder · 2 TB brown rice vinegar (or sub rice vinegar) · 1 tsp arrowroot powder · ¼ tsp sea salt, optional · 6 Nori Sheets · 1 large sweet potato (orange flesh), peeled and cut into 1” strips · ¼ head red cabbage, sliced into long 1” strips · 2 cups green beans, washed and trimmed · 1 medium avocado, sliced Directions: 1) Using a fine-mesh strainer, rinse your millet (note: millet does not need to be soaked) and place in a 2-qt saucepan with onion powder, garlic powder, and 2 cups water. Bring to a boil then reduce heat and cover. Cook for 20 minutes. Remove from heat and allow to sit covered for 10 minutes. 2) While the millet cooks, whisk together vinegar, arrowroot powder, and salt (if using). While millet is still warm, stir in mixture. Cover and let sit until you’re ready to roll! 3) While millet is cooking, heat some water in a double broiler. When boiling, add your sweet potatoes and allow to steam for about 3-5 minutes, until tender but not too soft. Remove the potatoes and place in an ice bath to stop cooking. 4) Reheat some clean water (you may reuse water if desired), bring to a boil, and add green beans. Coon 3-5 minutes until soft but not mushy. 5) Repeat again and add the cabbage, steam for 2-3 minutes, just until soft. Slice the avocado. 6) Arrange your veggies on a tray and start your assembly line by placing your nori sheet on a bamboo rolling mat. Start by adding your cooked millet at the bottom third of the sheet. Spread out with your fingers, poking some holes. Top with one piece of each veggie, or use a combination of choice. Just be careful not to overload your roll! 7) Beginning with the side closest to you, begin rolling, constantly using your fingers to help tuck the ingredients under. When you get to the end, add a little water to the top of the nori sheet (this will help it stick and stay closed). Complete the roll and with the bamboo mat completely around the roll, squeeze the roll gently just to firm it up. This will take practice, so be patient! 8) Cut the roll using a sharp, possibly wet, knife directly across the center. You may try to cut on a diagonal but I would only recommend this when you have the rolling down. 9) Enjoy with some delicious Tamari-Ginger Dipping Sauce or simply some tamari and wasabi. *note: cooking directions for millet are for un-sprouted varieties. You may need to adjust water content for sprouted millet. Tamari-Ginger Dipping Sauce ¼ cup Tamari (gluten-free soy) - or sub coconut aminos 1 tsp fresh ginger, grated on a microplane 2 tsp fresh cilantro, chopped finely 2 tsp green onion (white parts only), minced ¼ - ½ tsp red pepper flakes 1 tsp maple syrup 2 TB water or more as needed Directions: Mix all ingredients in a bowl. If desired, you can process in a small food processor for a smoother textured sauce. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #milletnorirolls #norirolls #seavegetables #milletrecipe #vegansushi #norirecipe

I think the taco could be the perfect food...so why limit them to one day? Or even one day of the week? I try to do some sort of taco at least once a week, for breakfast, lunch or dinner. They are the ultimate in flexible. You can easily please every palate by providing a choice of optional fillings, and please the whole crowd with our Vegan Tacos Three Ways or these Cauliflower Tacos . Once you try these cheesy mushroom tacos, however, you may not need any more options. All you need for this recipe is: - squash (optional) - mushrooms (nearly any variety works but I used cremini here for the flavor) - shallot (or onion) - black beans - spices - leafy greens - corn tortillas (make sure to buy a brand without preservatives, flavor enhancers, etc.) - cashew cheese sauce (recipe below) Cremini Mushrooms. I am a big fan of mushrooms...and cremini mushrooms in particular. Not only are they delicious and beautiful, they are a great source of plant-based vitamin D (if you leave them out in the sun before cooking, you can even increase their vitamin D content), B-vitamins, potassium, selenium, fiber, protein and a host of amino acids linked with lowering inflammation. They are widely considered cancer-protective, as they contain conjugated linoleic acid (CLA) which has shown to prevent cancer cell growth. Cremini mushrooms also boast an amino acid called ergothioneine (EGT) which has been linked to reducing inflammation, protecting blood vessels and improving cholesterol levels. These beautiful and delicious mushrooms are also given credit for helping to restore gut health, improve energy, and lower blood pressure. Cashews are a healthy source of unsaturated fat. Not actually a true nut, they are a seed that comes from the cashew tree, most commonly Brazil although other countries like Vietnam are quickly trying to increase production of these popular "tree nuts." A good source of protein, fat and carbs, cashews are also rich in micronutrients such as copper, manganese, phosphorus, thiamine, vitamin K, as well as many that are often found deficient including iron, zinc, magnesium, selenium, and B6. They are also a good source of antioxidants including polyphenols and carotenoids that can help reduce inflammation and boost immunity. During our Spring Detox, we explored reasons why you will likely feel better eating plant-based recipes. It really starts with nutrition. In a nutshell, your body is a highly complex system and needs micronutrients (including minerals and vitamins) in order to function properly. By swapping out ingredients (like meat and cheese, for example), for plant-based sources of protein, fat and carbohydrate, you can dramatically increase your nutrient intake and help support your body's own systems. When you compare mushrooms to beef or pork, for example, cashews contain a similar amount of protein (5 grams per ounce) but ALSO contain all the nutrients listed above. The animal protein, on the other had, contains less desirable inflammatory (saturated) fat, no fiber, only trace amounts of micronutrients (this will also depend on your source of meat) and is linked to increased inflammation, cancer risk, and heart disease, just to name a few. So let's get cooking... Cheesy Mushroom Tacos Serves 3-4 Equipment needed: 10" skillet Prep time: Approximately 20-30 minutes Ingredients: 1 cup butternut squash 1” inch cubes 1 ½ TB avocado oil, divided 1 tsp smoked paprika ½ tsp sea salt or Himalayan pink salt 8 ounces cremini mushrooms, brushed and sliced (or buy pre-sliced) ¼ cup shallot, chopped 1 cup black beans, rinsed and drained 1 tsp chili powder ½ tsp chipotle chili powder ½ tsp garlic powder ¼ tsp sea salt or Himalayan pink Pinch of cayenne pepper 2 cups organic spinach or pea greens 1 package corn tortillas or sprouted corn tortillas, heated on a griddle with a few drops of water to soften, kept warm wrapped in a towel. Sliced avocado, shredded cabbage, lime slices, optional for serving Cheese Sauce 1 cup raw cashews, soaked 2+ hours (or quick-soaked in hot water for 15-20 min) 1 roasted red bell pepper (can be fire-roasted for a deeper, smokier flavor) ¼ cup nutritional yeast 2 TB hemp seeds 2 TB lemon juice (1 lemon) ¾ tsp pink salt 1 tsp garlic powder 1 ½ tsp onion powder ¼ cup water, more if needed for consistency Directions: 1) Preheat the oven to 375 degrees Fahrenheit. Toss your butternut squash cubes in ½ TB avocado oil, 1 tsp smoked paprika and ½ tsp sea salt or Himalayan pink salt. Spread the cubes on a baking sheet lined with parchment paper. Roast for 20-30 minutes until golden and fork tender. (note: if you don't have time to make the squash, or don't have any on hand, this recipe is also delicious without!) 2) While the squash is roasting, make your cheese sauce. Blend all ingredients, starting with ¼ cup water, together in a food processor until smooth and creamy. Add more water as needed to get desired consistency. Taste and adjust if needed. 3) Wipe the mushrooms gently with a towel (or use a mushroom brush), trim the stems slightly and slice evenly. 4) Heat a 10-inch saute pan and add 1 TB avocado oil, mushrooms, and shallots. Saute and allow the liquid to begin to evaporate. 5) Add black beans and spices (chili powder, cumin, garlic powder, salt, cayenne). Cook for about 2 minutes, until fragrant and mushrooms begin to turn golden. 6) Add greens and cook until wilted, about 1 minute. 7) When squash is ready, add to mixture. 8) When ready to eat, remove your warmed tortillas, spread with cheese sauce and top with mushroom filling. Top with any additional toppings - avocado slices, shredded cabbage, DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #mushroomtacos #tacosweekly #cashewcheesesauce #feedmeplants #cheesy

While spending even more time at home (I say more since I already WFH), I found myself craving caffeine....hmmm, that's that all about? My body and brain were craving stimulation. Understandable since so much stimulation was taken away with long term isolation and social distancing. I worked hard to break my caffeine habit, and I didn't want to go back to that. Ditching regular coffee (I still enjoy a cup now and then, especially before racing or workouts) led to noticeably reduced anxiety and better sleep. So what was I going to do? Enter Matcha. Matcha is a superfood green tea, loaded with health benefits. Just one cup equals the health benefits of 10 cups of green tea, including: Improves concentration (L-Theanine) Fights cancer (contains 4X more catechins than regular brewed green tea) Strengthens immunity (EGCG fights against bacterial, viral and fungal infections) Lowers anxiety (L-Theanine produces dopamine and seratonin) Natural detoxifier (rich in chlorophyll) Reduces inflammation (raises alkalinity of the blood) Antioxidant (60X more than spinach!) increases metabolism, reduces appetite and helps burn fat Boosts energy naturally with 1/3 the caffeine level of coffee (theophylline provides sustained energy rather than short spike from coffee) Not sold yet??? It's also really delicious and is even made into desserts like cakes, donuts, ice creams. You name it. You'll find two types of matcha in the stores - culinary and ceremonial. The ceremonial is more expensive and best for making tea (you will also need a matcha brush like this one). Culinary matcha is less expensive and recommended for baking and smoothie making. For this recipe, we recommend using culinary grade matcha. If all you have is ceremonial grade, feel free to use it. This is a simple smoothie recipe and my personal favorite from our recent 3-Day Smoothie Challenge. I hope you will make the effort to gather these ingredients and try this - such a delicious and energizing way to start the day. Make a double batch so you have another ready to go the next day. You may even get inspired to join our next smoothie challenge...hope so! Minty Matcha Smoothie (serves 1) Ingredients: 1 banana (can be frozen) 1 handful organic baby spinach or kale (can be frozen) 1 TB fresh mint leaves 1 tsp matcha powder (can be culinary or ceremonial grade) 1 TB flax meal ½ inch knob fresh ginger 1 cup plant milk or filtered water (coconut milk works well here) ½ tsp vanilla extract Handful of ice if desired Directions: 1) Add all ingredients (preferably in the order listed) to a high-speed blender. Mix until smooth. 2) Serve topped with fresh mint leaves, shredded coconut, hemp seeds and/or bee pollen. Enjoy! DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #matchasmoothie #mintymatchasmoothie #smoothiegoals #matcharecipes

Mother nature gifted us a bountiful crop of peas and pea shoots this season so we're making the most of it. To be honest, I have never eaten the shoots before (unless maybe at an Asian restaurant) and I didn't know what I was missing! They are so tender, tasty, nutritious...and easy to prepare. Such a refreshing change from sauteed chard, collards and kale. Wow! Not to be confused with pea sprouts (which are also incredibly nutritious), pea greens are the stems, leaves and flowers that produce the pea shoots. Pea sprouts, on the other hand, come earlier in the process, and also provide loads of delicious nutrients. I use the sprouts as garnish, in salads (check out our Sprout Salad) and in smoothies. Pea greens are better used like you would spinach or kale or even basil because they are more tender and a bit sweet. I would even try using them in a pesto (instead of basil) like this one. All you need is: pea greens (or similar) good quality oil (I used avocado & sesame) green garlic (or sub garlic) fresh ginger coconut aminos apple cider vinegar (or dry sherry) sea salt fresh lemon or lime and for that special touch... a tablespoon of Monty's cashew cream cheese If you aren't in an area where Montys is available (they will be shipping nationwide soon!), you can order online in packs of 3. I recommend starting with the variety pack so you can play! They last weeks in the fridge and freeze well (I tested). Made from 100% sprouted cashews (to remove anti-nutrients and enhance bio-availability) and real food ingredients (such as spices and scallions), they are cultured to add probiotics. And because they contain no fillers, added flavors, and preservatives, the taste is homemade and absolutely delicuous! Pea Greens are like most leafy greens in that they a good source of beta-carotene (converts into vitamin A for healthy skin and eyes). A 1-ounce serving also delivers an impressive 13% of the RDV for vitamin C, along with folate, protein and fiber and very low in calories. One thing I've learned about Asian and Southeast Asian cooking from my family is that they almost always have a plate of cooked greens on the table. It's a given. Just look at these morning glory greens that my sister-in-law grew in her Saigon backyard! Turned into this... So this is the humble San Francisco version but let me tell you that I will never ever ever throw pea greens in the compost again! The only trick to preparing them is to clean and cut or pull off the tough stems. The hollow stems are usually soft enough and cook up nicely. For the tough portions, just peel off the leaves as those are still very edible and delicious. And of course you can save the peas for another dish (I'm using them for a vegan Pad Thai tonight:). Sauteed Pea Greens with Easy (Vegan) Cream Sauce Ingredients: 1 large bunch pea greens (about 8 cups trimmed) 1 TB avocado oil* 1 tsp sesame oil* 4 stalks green garlic (or 2 large cloves garlic) 2 tsp fresh ginger, grated on a microplane 1 TB coconut aminos (or dry sherry or mirin) 1/2 tsp sea salt or to taste fresh lemon or lime for serving for the sauce: 1 TB Montys NYC brand scallion cream cheese water or almond milk to thin (about 1-2 tsp) Whisk until smooth. Directions: 1) Prep your pea greens. remove leaves from tough stems. No need to remove leaves from the more flexible hollow stems as they will (usually, not always) cook up to be tender and a bit crunchy. This will save prep time. Wash well and drain - no need to completely dry. 2) Heat a large skillet and once hot, add avocado and sesame oils. Add garlic and ginger and cook for 30 seconds being careful not to let it change color (garlic burns easily). 3) Add pea greens and begin to sautee. You may need to do this in batches while adding coconut aminos (or dry sherry) and salt to taste. 4) Serve with a splash of freshly squeezed lemon or lime and top with Montys scallion cream cheese sauce. * note that I typically prefer to sautee in broth or water but in this case I prefer using some good oils because the taste and texture result is better. You can use broth or water, just know that you will end up with more of a "steamed" green. To your health and some good nut cheese! DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #sauteedpeagreens #seasonalcooking #vegancreamcheesesauce #MontysNYC