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Hands down my favorite "naughty" treat is a chocolate chip cookie. Remember the 80-20 rule? That's 80% healthy plus 20% naughty is 100% right on! I really like that because, well heck, we all need a little naughty every once and a while, right? Inspired and adapted from Pamela Salzman's recent Quicker Than Quick cookbook (love it!), these yummy cookies contain zero refined sugar, zero gluten and refined carbohydrates, and zero animal products, yielding a cookie that contains more nutrients, anti-inflammatory ingredients, and will give you more energy without the usual post-sugar crash. Oats are an excellent complex carbohydrate, credited for helping to lower blood sugar. They trigger insulin production which allows our cells to use blood sugar for energy. The high fiber content allows the sugar to burn slowly and avoid a crash. Oats are also rich in melatonin, which helps the body relax and fall asleep. Oats are also a low cost food item and this makes a large and satisfying batch so it will go a long way. I even roll some of the dough into a log, wrap in parchment or wax paper and store in the freezer to bake later. We recommend buying "organic" oats because non-organic varieties have been found to contain very high levels of glyphosate (see previous post) which can cause damage to the digestive track and is believed to cause cancer as well as other health problems. Cinnamon has been appreciated since ancient times for it's many benefits. From preserving meat to repelling bugs, cinnamon was once valued 15 times more than silver! It what I call a "super-spice" because it offers incredible benefits (along with amazing flavor) and has been shown in studies to reduce blood sugar, reduce inflammation, boost cognitive function, slow tumor growth, and even help regulate the menstrual cycle. If you enjoy this spice in abundance, stick to Ceylon variety, as it contains less coumarin (a natural blood thinner that can be toxic when consumed in large doses). Oatmeal Chocolate Chip Cookies Equipment Needed: Food Processor (like a Cuisinart), cookie sheet, parchment paper, wire cooling rack. Ice cream scoop optional but handy. Ingredients: 2 1/2 cups rolled organic oats, divided* 1 tsp baking soda 1 tsp cinnamon 1 tsp sea salt 1 cup almond butter (unsalted, no sugar or oil added), or sub cashew, tahini, peanut or a blend of whatever you have on hand. 3 TB softened coconut oil (can be refined or unrefined) 3/4 cup pure maple syrup 2 tsp pure vanilla extract 1 cup chocolate chips (I like this brand) Directions: 1) Preheat oven to 350 degrees Fahrenheit and line a cookie sheet with parchment paper. (you will need two cookie sheets if you plan to bake the whole batch rather than freeze some for later). 2) Add 1 1/2 cups oats to a food processor and pulse until it becomes close to the consistency of flour (voila, you've just made oat flour!). Add the baking soda, cinnamon, and salt and pulse once or twice to to combine. 3) Add the almond butter, coconut oil, maple syrup, and vanilla to the food processor and mix just until combined. Do not overmix or the dough may become too hard.. 4) In a large bowl, mix the dough with 1 cup oats and 3/4 cup chocolate chips. Stir with a spoon until combined. 5) Using a small 1-2 inch ice cream scooper, scoop balls of dough onto the cookie sheet and flatten a bit with your fingers. 6) Bake for 10 minutes, more or less. If you want them more crispy, wait for them to brown a bit. For chewier texture, remove once they just start to turn brown but are firm enough to remove with a spatula. Allow to cool on a wire rack...Enjoy! DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #oatmealcookies #glutenfreecookies #refinedsugarfreecookies #dairyfreecookies

Mornings should be simple. Seriously simple. Just a handful of affordable ingredients, a little bit of planning ahead, and a hectic morning becomes magically manageable... Just mix everything together before bed and in the morning your breakfast is ready to go! A greatly appreciated relief for a hectic day, or just because you might be getting tired of doing all the cooking...this is truly one of my favorite techniques to play with. Oats are considered a "grounding" food in the Ayurvedic tradition, making them a perfect ingredient to start your day. It should be noted, however, that certain oats (including Quaker) contain some of the highest concentrations of glyphosate, a key ingredient in the pesticide Round Up and considered a carcinogen after a significant lawsuit here in San Francisco, CA. In addition to being a cancer risk, glyphosate degrades the microbiome and has detrimental effects on the digestive system. Conventional oats were recently found by ewg.org to contain nearly 300 times more glyphosate than organic brands, which did not contain any. click here for their complete guide. And if you feel moved to get this dangerous ingredient out of your food, please contact act.ewg.org/a/pepsico . Oats are rich in fiber and even contain more soluble fiber than any other grain. In addition, they are also a good source of protein, iron, calcium and various mineral. Even though they are technically gluten free, you will want to purchase gluten free variety if you are celiac because they may contain trace amounts due to processing exposure. Turmeric has protective effects on the gut lining and liver. In part because of its curcumin content, turmeric is appreciated for its anti-inflammatory properties while also used as a digestive bitter, it helps to “sooth” and “move” digestion, fat absorption and bowel movements. If paired with black pepper, absorption increases 67%. Ginger is helpful in aiding digestion, soothing stomach upset, and is also rich in antioxidants. Considered anti-inflammatory, if used in moderation it helps to soothe the GI tract and may also reduce muscle soreness. Studies have also shown it can lower blood sugar when consumed regularly. Cinnamon is helpful for promoting good bacteria growth while discouraging potentially bad strains, thereby helping to restore the gut lining. It can also act as an antihistamine and has been used for centuries as an astringent for the gut. Like ginger, it is also believed to help balance blood sugar. Golden Milk Overnight Oats Serves 2 Ingredients: 1 ½ cups cashew milk* or coconut milk 1-2 tsp freshly grated turmeric (or sub1 tsp organic ground turmeric) 2 cm knob of fresh ginger, rinsed, OR ¼-1/2 tsp ground ginger ½ tsp ground Ceylon cinnamon Pinch of black or white pepper 1 tsp vanilla extract 2 TB maple syrup dash salt 1/2 cup organic rolled oats 1 TB chia seeds Optional toppings: sliced bananas, granola, toasted coconut flakes Directions: 1) Combine milk, turmeric, ginger, cinnamon, pepper, vanilla, maple syrup and salt in a glass container and stir to combine. 2) Add all ingredients to a glass container with a lid and stir to combine. 2) Place in refrigerator and allow to sit overnight (or for at least 4 hours) 3) in the morning, remove from refrigerator and allow to come to room temperature. If you prefer a hot oatmeal, you can place in a saucepan and heat on the stove. You may need to add more water and/or plant milk of choice. serve in bowls or glasses and top with optional toppings of choice. Enjoy! *for homemade cashew milk, simply soak ¼ cup raw unsalted cashews in 4 cups filtered water along with one pitted Medjool date and 2 cm knob of fresh ginger (peeled) in a covered glass jar 4-6 hours, or overnight. When ready, simply add to a high-speed blender and combine until smooth. If you are concerned about lectins, you can rinse the soaked ingredients and add 4 cups of clean water before blending. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #overnightoats #goldenmilkoats #antiinflammatory #breakfastmadesimple

I made this for family on a getaway in the mountains and it was so satisfying and surprisingly simple to make. Best of all...it took me to beautiful Spain bursting with the delicious flavors of Valencia. I have never been to Valencia but now at least I can say that my taste buds have! Packed with clean carbohydrates, healthy fat and plant-based protein, this is a new favorite in my repertoire. On top of making me want to thrown on a Flamenco dress and burst into dance, there are so many things to love about this dish... Artichokes are part of the thistle family and are believed to be so rich in health benefits, some even consume it in the form of a tea and extracts. Rich in nutrients including good doses of vitamin C, K, B6, folate, magnesium and potassium, they are also rich in antioxidants and flavonoids credited with lowering inflammation, cholesterol and possibly even blood pressure. Sweet Bell Peppers are possibly the highest plant sources of Vitamin C on the planet, and high levels of beta-carotene makes them helpful at reducing cellular damage caused by oxidative stress. Their nutrient content increase as they ripen (from green to yellow to orange to red). And they are so colorful and tasty! Green Peas are at the peak of the season here now and are one of my all-time favorite sources of plant-based protein (1 cup contains nearly 8 grams - which is 8 times more than a cup of spinach!) They are also high in fiber and vitamin C and they add delicious sweetness and color to any dish. Chickpeas (aka garbanzo beans) have been highlighted on this blog before as they are one of my favorite ingredients for promoting gut health. High in protein and fiber, they contain resistant starch that helps control spikes in blood sugar. Similar to other legumes, they are rich in prebiotic fiber and boast a long list of micronutrients such as manganese, folate, copper, phosphorus, iron, magnesium, zinc potassium, thiamine, B6, selenium, vitamin K, calcium, riboflavin, and more. Chickpea Paella Serves 8-10 Ingredients: 8 cups vegetable broth (or sub 4 cups chicken broth and 4 cups filtered water) 1/4 cup olive oil 2 1/2 cups paella rice (or sub Arborio rice) 1 medium onion, diced 4 large cloves garlic 3 TB paella spice mixture (or use a mix of sweet paprika – pepper – turmeric – garlic powder – bay leaf – thyme – saffron, discard bay leaf after cooking) 1 organic red bell pepper, cored and ribs removed, sliced into 1-inch strips 1 organic yellow bell pepper 8 oz (about 2 cups) organic cherry tomatoes, sliced in half (or sub a 15-oz can organic diced tomatoes 1 cup quartered artichokes (I used frozen and rinsed them to thaw) 2 cups chickpeas 1 cup green peas (I used frozen and rinsed to thaw) Pitted Castelvetrano olives, for garnish Fresh chopped parsley, for garnish Sea salt and freshly ground pepper to taste Fresh lemon wedges Directions: Heat 8 cups of whatever broth/water combo you desire (or have on hand) in a saucepan over medium heat. Warm the oil in a large sauté pan (or paella pan). Add onions and cook for about 5 minutes, or until translucent. Add bell peppers and cook for another 2-3 minutes. Add the artichokes, tomatoes, and garlic, stir and continue to cook for about 3 minutes. Add the rice and paella spice and stir together gently until the spice is evenly distributed (you should notice the color becomes more uniform). Add the heated broth mixture one cup at a time and continue stirring to combine until all the liquid has been added. Bring to a boil, reduce heat to a simmer, cover and allow to cook undisturbed for about 20 minutes, or until the rice is done. Once the rice is done, turn off the heat and add the chickpeas, green peas and season with salt and pepper. Taste and adjust seasonings if needed. Serve topped with olives, parsley and fresh lemon wedges...Enjoy! Pro tip: Leftovers freeze well and can be thawed and reheated in a microwave or in a saucepan with some liquid added. Missing the fish? Add fish or shellfish of your choice (such as unshelled shrimp, mussels, clams, etc) about 10-15 minutes before time is up. Or simply top with grilled shrimp (a good source of protein and vitamin D) if you are not vegan. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #guthealth #paella #chickpeas #artichokes #sweetbellpeppers #plantbaseddinner

Inspiration comes in many ways...and this one happened on a morning TV show. I usually find main stream media way too focused on animal protein but I was so pleasantly surprised to see this plant-based entree, I went to try it right away (thank you Good Morning America!). Perfect for summer holiday grilling, I hope you'll give this one a try! There are so many things to love about cauliflower. Not only is it another incredibly versatile ingredient, it's highly nutritious, delicious and relatively affordable (one head ranges from about $3.99 for non-organic to as much as $7.99 for organic varieties). So imagine that, depending on the cost of additional ingredients, you could serve a nutrient-dense meal for two for less than $10. Cauliflower boasts a host of cancer protective phytochemicals. It is one of many cruciferous vegetables that contain sulforaphane, which is credited with fighting cancer, reducing inflammation, increasing heart health, balancing blood sugar, burning fat, and balancing hormones, OH MY! Do I need say more? Consuming them raw is considered ideal so you preserve the enzyme that allows maximum benefits. Even better than the beautiful chou fleu, broccoli sprouts (check out the garnish) are the richest source you can find. If you'd like to learn more about this incredible food, and want to enjoy a great summer read, check out the best-selling, just-published Fiber Fueled, by Dr. Will Bulsiewicz M.D. Available at local book stores, Target, Amazon, etc... And if you want to grow your own broccoli sprouts, check out the growing kits at Hamama Greens. They use non-GMO seeds and I have had the best luck with their trays that make it so easy to grow in just about a week's time! Cauliflower Steak Salad Serves 2 as an entree, 4 as a side dish Ingredients: I large head of cauliflower, washed and dried Avocado oil Sea salt & freshly ground black pepper ¼ cup fresh mint, chopped ¼ cup fresh parsley, chopped ¼ cup dried cherries (can sub raisins, dried cranberries or dried figs) ¼ cup toasted pistachios, chopped (can sub toasted slivered almonds) ¼ cup Kalamata olives, pitted and sliced (can sub other olive varieties) 1 orange, zested and juiced 1 large clove garlic (can sub 1 tsp garlic powder) 1 TB shallot, minced (can sub sweet onion) 1 TB apple cider vinegar (I prefer one with a “mother” like this one) 2 TB good quality olive oil 1 tsp chili powder 1 tsp baharat spice (or sub cumin) additional salt and pepper to taste Directions: Prepare the cauliflower by first washing and patting it dry. Cut off tip of stem and remove leaves. Sitting flat on a cutting board, slice 2-3 “steaks” from the middle section with the stem (this will help keep them in tact). Set aside. Chop remaining pieces and add to a large bowl. Brush cauliflower “steaks” with avocado oil and sprinkle with salt and pepper. Heat a grill, a griddle, or a cast iron pan. Once hot, add the “steaks” laying each one flat on one side. If using a cast iron pan, add a little water (about 2 TB) to the pan, cover and cook for about 4 minutes. Remove cover, flip over carefully and cook for another 4 minutes on the other side. If the “steaks still seem pretty tough you can replace the cover and even add another TB of water to the pan. This will help steam them while they grill at the same time. You should not need to worry about adding liquid if you are using a traditional grill. Just be careful that your “steaks” hold together and flip carefully. While the “steaks” are grilling, prepare your salad but adding the dried cherries, mint, parsley, pistachios, and olives to the bowl. Make the dressing in another small bowl by adding the orange juice, zest, garlic, shallot, vinegar, olive oil, and spices (these can be adjusted to taste). Toss with cauliflower mixture, sprinkle with extra salt and pepper. Taste and adjust seasonings as necessary. Once the “steaks” are done, place on a serving platter and scoop the cauliflower mixture on top and serve on top of a colorful sauce (muhamara is pictured here but this is also delicious over a yummy pesto). DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #fiberfueled #guthealthmd #hamamagreens #cauliflowersteaksalad #cauliflower

This could possibly be my favorite recipe of all-time. An easy, nutritious and delicious upgrade from traditional ceviche made using raw fish, this incorporates nutritious mushrooms and sweet summer corn that will be the highlight of your meal. Mushrooms are justifiably in the limelight right now as their immune-boosting, health-promoting benefits have been appreciated for hundreds of years. Oyster mushrooms are a darling in the mushroom world for many many reasons, including their ability to clean up the environment (not a typo...read on). Known for high vitamin, mineral and immune-boosting antioxidant content, they can help fight inflammation, lower cholesterol and boost brain health. And unlike most plants, mushrooms produce vitamins B and D. If you put your mushrooms in direct sunlight for about 10 minutes before cooking them, they increase their vitamin D content (Source: Dr. William Li, author of Eat to Beat Disease). And of course, all mushrooms are appreciated for their soluble and insoluble fiber content, a critical combination essential for maintaining intestinal health while helpful for weight loss because it allows us to feel full longer. Mushrooms need to compete in nature with other molds and fungi for the same food sources. In order to thrive, they also need to fight off bacteria and other pests who want to eat them, using toxins to protect themselves and many of these compounds aren't harmful to humans and can even act as natural antibiotic in our bodies when we eat them. (source: Grocycle.com). If you want to get your geek on and read more about the specific wonders of the Oyster Mushroom, here is an interesting article from Huffpost.com. And for a visual treat, you can watch the documentary, Fantastic Fungi, available to stream for $4.99 here. I hope you'll try this recipe, it is really one of my all time favorites so far...and, once again, so easy, delicious and nutritious! Summer & Yellow Oysters Summer Mushroom-Corn Ceviche Makes ~2 cups Ingredients: 2 TB onion, chopped ½ cup fresh corn (about one small ear) 1 tsp jalapeno, seeds and ribs removed, finely diced 1/4 cup fresh lime juice (about 2 limes) 1 cup oyster mushrooms (I used common Italian variety), chopped 1/2 avocado, diced 1/4 cup cilantro ¼ tsp salt ¼ tsp kelp granules, optional Directions: In a bowl, mix the onion, corn, jalapeno, lime juice, salt and kelp granules. Add the mushrooms and avocado and mix gently. Refrigerate for 30 minutes. When ready to serve, toss with fresh cilantro and serve with organic non-GMO tortilla chips (I used these grain-free ones from sietefoods.com) . DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #veganceviche #ceviche #sietefoods #fantasticfungi #oystermushrooms #grocycle

One of my favorite silver linings of this Coronavirus pandemic is all the home cooking going on. This time at home has allowed us to enjoy the creative and nourishing pleasures of home cooking...and I am so impressed that so many I know (including my lovely daughter) are making bread! #itsnotthateasy When I was recently gifted two beautiful loaves of sourdough, I decided to pass on my umpteenth slice of avocado toast and go back to baking croutons. (hey, I can't say I'm a bread maker but at least I can make a crouton;). Croutons or not, this is hands down the most delicious Caesar Salad ever..and 100% pantry-friendly. We've been eating this on repeat during quarantine. It's another trifecta of comforting, delicious and nutritious. In the days when I struggled with gut issues, I used to think that a healthy meal could be a traditional Caesar Salad (Romaine lettuce + Parmesan + Bread Croutons). Lots of water, some soluble fiber, dairy and gluten, most of which are hard on the gut and difficult to digest, and frankly not very nutritious. Then came the upgrade... This version is not only a nutritional upgrade but also a flavorful one as well. When Gwyneth Paltrow made kale chips on Ellen around 10(?) years ago, she made one of the healthiest foods trendy. Romaine lettuce is good (don't get me wrong) but kale is a powerhouse. Loaded with vitamin K & C (just one cup has well over the daily recommendation of both!), kale also contains iron, folate, healthy omega-3, magnesium, calcium, and fiber. If you prefer a gluten-free version (or haven't been blessed with homemade sourdough), swap the sourdough croutons for crispy chickpea croutons (also delish!). The vegan dressing & parmesan here are only slightly adapted from one of my favorite healthy food bloggers, choosingchia.com, and they ditch inflammatory, difficult to digest dairy, and boast a ton of nutritional benefits. Loaded with healthy fats, protein, and micronutrients including much-needed B-vitamins, it comes together quickly and can be made 100% from pantry ingredients. I hope you'll give this a try and let me know if you missed anything...I dare you. Kale Caesar Salad with Herb Croutons (v) Herb Croutons Ingredients: 1/3 day-old loaf sourdough, cut into ½ inch cubes 1 Tb avocado oil ½ tsp garlic powder ¼ tsp salt 1 TB chopped fresh parsley (can sub with dried) 1 TB chopped fresh chive (can sub with dried) Directions: 1) Preheat oven to 350F. Line a baking sheet with parchment paper. 2) In a large bowl, toss bread cubes with oil until evenly coated. 3) Combine spices and herbs in a small bowl and sprinkle over bread cubes. Toss well to coat. 4) Spread evenly onto baking sheet and bake for 10-15 minutes, or until bread is well toasted but still tender in the middle. Cook longer for crispier texture. Vegan Caesar Dressing 2 TB olive oil 4 TB lemon juice (can be previously squeezed and frozen), can sub apple cider vinegar 2 TB tahini 1 TB Dijon mustard 1 large garlic clove, minced (or sub ½ tsp garlic powder) 2 tsp nutritional yeast ½ tsp salt ¼ tsp pepper Directions: Mix all ingredients well in a high-speed blender. Dairy-Free Parmesan 3 TB hemp seeds 2 TB nutritional yeast 1 tsp garlic powder ½ tsp salt ¼ tsp kelp granules, optional For the Salad: - I head green curly kale, tough ribs removed, washed and torn (or sub with classically used Romaine lettuce, washed and torn) - Watermelon radishes, sliced, optional - Avocado, diced, optional Directions: Add salad ingredients to a bowl and toss with dressing until well coated. Sprinkle with vegan parmesan and toss again. Top with croutons and serve. (v) = vegan DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #homemadesourdoughblessings #vegankalecaesarsalad #quarantinesalad

After searching for the best vegan tacos in Mexico City, I can safely say I found them right here in my own backyard! I am sharing three of my absolute favorites here and I am so excited. This is such a festive and delicious way to get #moreplants in your diet without using processed fake meats. And we all know what's going on with the real meat factories these days. Frightening. While we absolutely LOVED all three versions, they are listed in my order of personal preference. They are all soooo good, I hope you'll put these on repeat both during and after quarantine! Nutritional benefits go as follows: Butternut Squash is loaded with vitamins (especially A and C), minerals and antioxidants but is very low in calories. One cup contains 457% of your daily recommended intake of Vitamin A and more than half the (RDI) of Vitamin C*, both critical for a healthy immune system. Squash is also a good source of FIBER (~7 grams per cup). Butternut squash is naturally sweet and caramelizes nicely when roasted. Cauliflower is a cruciferous vegetable also rich in vitamins and minerals but low in calories. One cup contains ~77% RDI of Vitamin C and only 25 calories. Cauliflower also contains antioxidants that have been shown to protect against cancer and may even reduce the risk of other disease including heart disease. Also rich in choline, sulforaphane, the latter which has been studied and found to help reduce blood pressure, potentially stop cancer growth and possibly prevent diabetes. Cauliflower is an incredibly versatile food and takes seasoning nicely. Jackfruit is grown mainly in Asia (I buy a canned version at Trader Joes that is packed in brine). It is loaded with vitamins (mostly A & C) and minerals (including potassium) and plant-based protein (~ 3 grams per cup). It is a great source of magnesium, copper and manganese. Jackfruit is also versatile, and has a texture similar to meat. When seasoned right, it makes a wonderful whole food plant-based (and way more satisfying) alternative! Here is what it looks like when cooked in this recipe: Butternut Squash Taco Filling Ingredients: 1 medium butternut squash, peeled and cubed (can sub with sweet potatoes) 1-2 TB avocado oil (enough to evenly coat) 1 tsp ancho chili powder (or sub any chili powder) 1/2 tsp garlic powder 1/2 tsp ground cumin 1 tsp salt 1/2 tsp freshly ground pepper Directions: 1) Preheat over to 400 degrees and line a baking sheet with parchment paper. 2) In a large bowl, toss squash with oil until completely coated. Add spices and toss well until evenly coated. 3) Spread evenly on the baking tray, leaving space in between cubes. 4) Bake for 20-30 minutes, until caramelized and you can pierce easily with a fork. Note: You can buy squash pre-prepped at stores including Whole Foods and Trader Joes. Cauliflower Taco Filling Ingredients: 1 small head cauliflower (or 1/2 medium-large head), washed, dried and cut into florets 1/2 cup almond milk (or sub another plant milk like cashew) 1/2 cup gluten free flour (I used garbanzo bean flour) 1 tsp smoked paprika 1 tsp ancho chili powder 1/2 tsp garlic powder 1 tsp salt Directions: 1) Preheat over to 350 degrees F. Line a baking sheet with parchment paper. 2) In a large bowl, combine milk, flour, and seasonings. Add cauliflower and toss well to completely coat. 3) Spread on the baking sheet, leaving space between pieces. 4) Bake for 15-20 minutes, or until tender when pierced with a fork. Remove from oven and allow to cool before assembling your tacos. Jackfruit Taco Filling Ingredients: 1 can jackfruit (in brine) 1/2 large yellow onion, diced 1 tsp garlic powder (or 2 cloves, minced) 1 tsp ancho chili (or sub chili powder) 1 tsp cumin 1 tsp dried oregano 1 tsp smoked paprika 1 TB apple cider vinegar 1TB pineapple juice (or sub 2 TB fresh orange juice) 1 tsp salt 1 tsp pepper 1/2 cup vegetable broth (or water), as needed Directions: 1) Drain and rinse the jackfruit. Pat dry and shred with a fork, breaking up tough core into smaller pieces. 2) Heat a large saucepan and add 1-2 TB broth or water. Add onion and saute for about 2 minutes, or until translucent. 3) Add the shredded jackfruit and saute for another 2 minutes. Add spices, stir in well, and cook for another minute or just until fragrant. 4) Add broth and cook on low heat covered for about 5 minutes, then remove cover and continue to cook until liquid is gone, about 10 minutes. You can continue to shred as the jackfruit cooks to make the consistency even finer if you like. Taste and adjust seasonings if necessary. 5) Remove from heat and allow to cool before assembling your tacos. Recommended Toppings: I like adding the chickpeas to this for lower calorie fiber and additional micronutrients. It also allows your avocados to go a little farther since they can be harder to come by. You may also omit the chickpeas and add more avocado. Chickpea-Avocado Mash Ingredients: 2 cups (1 can) chickpeas (garbanzo beans), drained and rinsed 1 large (2 medium) avocados 1/4 cup frozen corn, soaked in warm water to thaw, optional 1/4 cup chopped cilantro 1 tsp garlic powder 2 TB freshly squeezed lime juice (can be previously frozen) salt and freshly ground pepper to taste Directions: 1) In a medium bowl, mash chickpeas using a potato masher, until most large pieces are gone. 2) Cut avocado(s) in half, remove the seed and scoop out the flesh using a spoon. 3) Drain corn (if using) and add, along with avocado and remaining ingredients to the bowl and mix well. Taste and adjust seasonings. Serve with your tacos. Rainbow Bean Slaw Ingredients: 2 cups (about 1/4 large head) of red cabbage (can sub any type), sliced thin and large pieces cut in half 1 cups (about 1/2 can) black beans, rinsed 1/4 cup chopped onions 1/4 cup chopped fresh cilantro 2 TB fresh mint, chopped, optional 2 TB fresh lime juice 1 TB olive oil (or avocado oil) 1/2 tsp salt (or to taste) Directions: 1) Combine cabbage, beans, onions, cilantro in a bowl. Toss well. 2) Add lime, oil & salt and toss well again. Serve with your tacos. Any leftovers can be made into some incredible nachos! DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #vegantacos #ranchogordo #tacosthreeways #tacos #tacostonachos

Quarantine time is time to elevate traditional rice and beans. A combination that is considered a "perfect protein." With about 12 grams of protein per cup this dish contains all the amino acids and therefore a favorite among plant-based eaters. What sets this above an animal-based protein is not only the protein it provides but also the vitamins, minerals and FIBER! Gut-friendly and immune-boosting, you'll get about 10 grams of fiber per cup, which compares with ZERO found in animal protein. Fiber is key for feeding our healthy gut microbiome, regulating blood sugar levels, and keeping us feeling full (which helps limit overeating). This dark variety is particularly rich in antioxidants that protect against cellular damage. So nutritious, you can count this as both a protein AND a vegetable! And so easy you have no excuse not to give it a try...here goes (don't blink!): Scarlett Runner Beans and Rice Ingredients: 2 cups cooked beans (we used these from Rancho Gordo) 1 cup chopped chard 1 small onion, diced 2 garlic cloves, minced 1 jalapeno, seeded and minced 1-2 tsp Baharat spice (this one is excellent) - or sub with cumin powder sea salt and freshly ground pepper to taste Directions: 1) Heat a medium saucepan and add a little broth or avocado oil. Saute onions and jalapeno until translucent. Add garlic add spices and cook another minute until fragrant. Add beans and chard and cook just until greens are softened and beans are heated through. 2) Remove from heat and serve over rice with garnishes you hopefully have on hand (lime wedges, cilantro parsley, avocado cream, cashew cream, pepitas, pickled onions. How quick was that??? Yum. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals

It's been a while since we've posted a smoothie recipe but that doesn't mean we aren't making them anymore...au contraire. This recipe ticks all the boxes. Immune boosting and mood lifting with some of my favorite (staple) superfood add-ins. These ingredients are available to order online and for the fresh ingredients, they are (as always) easily interchangeable. Such an easy and delicious way to get your game on! Persimmons are packed with a wide variety of nutrients. One persimmon contains more than half your daily requirement of Vitamin A (a fat-soluble vitamin critical for immune function), and nearly a quarter of your Vitamin C. They also contain a decent amount of vitamins E, K, and B vitamins (including B6), as well as potassium, copper and manganese. And of course, they are also loaded with fiber and antioxidants. When they are in season, I like to freeze and save a few for times like this when I need a little extra yummy nutritional boost. Camu powder is a great way to get extra vitamin C in your diet. Just one teaspoon has more than 60X more vitamin C than an entire orange! Vitamin C is widely appreciated for it's immune building benefits. It acts as a powerful antioxidant and protects cells from free radicals and oxidative stress. Maca powder is also rich in Vitamin C and an appreciated add-in right now because it's adaptogenic, meaning it helps the body deal with stress. It is also believed to help improve mood and memory, as well as libido. Maca has a nice flavor too, making this a win-win. It pairs especially well with cacao so add it to your chocolate desserts and you have an extra special treat! I've included links to some options for these add-ins in the recipe below, alternatively, you can also try this product, which also contains some mushrooms powders and other good stuff to help boost immunity. Immune-Boosting Smoothie (makes 1-2 smoothies) Ingredients: 1 (previously frozen) persimmon, can sub with a peeled naval or blood orange 1 cup plant milk of choice, can sub with coconut milk 1 cup coconut water, can sub with filtered water or ice 1 banana, can sub 1 pitted date for added sweetness 1 T hemp seeds, save some for garnish (can sub with protein powder or omit) 1 tsp camu powder - for vitamin C (I used this one) 1 tsp maca powder - for mood/stress (I used this one) dash of salt, optional Directions: Add all ingredients to a blender and mix until smooth. Save any leftovers in the fridge for the next day. Stay well! DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #immuneboostingsmoothie #persimmons #camucamu #macaroot #notanad

As we get used to life in a pandemic, it's important that we continue to strive toward health while accepting where we are at. Progress over perfection, is a good mantra now. What I love about this comforting and classic dish is that it meets you where you are. This Smoky Chili works for both strict vegans as well as plant-based eaters who occasionally eat meat or fish (aka "flexitarians"). This is a stressful time, let's face it, and we may have people sheltering in place with us who have different needs and cravings than we do. Loaded with whole foods and plant-based, either way you make this dish it's still packed with nutrients and - my favorite - FIBER! We have enjoyed this with or without organic ground turkey (just add more beans!). Use veggies you have on hand (throw in a diced zucchini or some chopped chard leaves for example) and adjust the spices to what you have in your drawer. Just remember to taste and adjust before serving, that part is key! Enjoy the shelter everyone, stay in and stay well...yours, Leslie Flexitarian Smoky Chili Ingredients: ¼ cup mezcal OR 3 TB tequila plus 1 TB Ancho Reyes chili liquor, optional but adds great flavor! 1 onion, diced 1 jalapeno, seeded and minced 1 organic bell (sweet) pepper, cored, seeded and diced 1 sweet potato, scrubbed and diced 3 large cloves garlic, minced (or sub 1/2 tsp garlic powder) 1 pound organic ground turkey* 1-2 TB ancho chili powder (or sub any chili powder) - use more for more heat 1 tsp ground cumin ¼ tsp ground cinnamon 2 TB raw cacao powder 1 tsp smoked paprika 1 tsp dried oregano, optional 2 cans organic fire roasted diced tomatoes (or plain diced tomatoes) 2 cups organic vegetable broth (or sub chicken broth or water) 4 cups (or 2 cans) beans (use any variety you like, I prefer pinto, white, black) salt and pepper to taste *Note: if making without turkey, add a third can of beans. 2-4 drops liquid smoke OR 1 TB chopped chili in adobo sauce, optional for extra smoky flavor For serving: yogurt, avocado slices, chopped green onions, cilantro, pepitas, lime wedges, all optional Directions: 1) Heat a large pot and add mezcal to pan. Add onion, jalapeno, and bell pepper and cook, stirring often, until onion is translucent, about 3-5 minutes. Add garlic and cook another minute, being careful not to burn the garlic. 2) Add turkey (if using), sprinkle with salt & pepper, and cook, while breaking up the meat, and allow to brown. If making vegan and not using turkey, skip to step #3. 3) Add spices (chili powder, cumin, cinnamon, cacao, smoked paprika, oregano) and cook for 1-2 minutes, or until fragrant. 4) Add tomatoes and broth, stir and allow to simmer for 20-30 minutes. 5) Taste and adjust seasoning. Serve warm with toppings over rice, cauliflower rice, zucchini noodles, or on it's own with a side of corn bread or some (preferably organic) tortilla chips. For this recipe, I used #ranchogordo Yellow Indian Woman Heirloom Beans (so good!). To cook, I soak the whole bag overnight, drain and rinse the next day and cook in filtered water (water should come about 2 inches above the beans) for 1 1/2 hours (cook time depends on the size and variety of the bean). You can also cook in an #instapot but this is my favorite method. I can't wait to see what great recipe comes from my next batch of these yummy beans...lmk if you have any ideas for me to try! DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals

Rainbow Salad Dressed Three Ways During this time of crisis, and when it’s even risky going out to the grocery store, it’s hard to depend on recipes with specific ingredients. Well, the good news is that produce is still pretty widely available…go figure. Eating a diet rich in fresh or lightly cooked vegetables is one of the best things you can do for your health and immunity. And making salad dressing from scratch is often a much healthier option to store-bought brands, which often contain unwanted preservatives and un-natural flavorings (including MSG). The following dressing options are packed with nutrients, including natural detoxifiers and immune boosting ingredients. Plus, they are so simple to make. Most are made with ingredients you probably already have on hand or can be swapped with alternatives. A well-constructed salad can be the perfect solution. I have included three of our favorite salad dressings so you can mix it up and use what you have on hand. Pro-tip: make at least a double/triple batch so you can store in the fridge for up to 5 days or freeze for future use. Recipes below are already double batched for you, which also makes them easier to blend if required. If you are short on supplies, feel free to cut ingredients in half. First, make your dressing (psssssst, this can be done ahead!) Dressing #1: Creamy Tahini Lemon (makes about 1 cup) Ingredients: ½ cup tahini ½ cup homemade plant milk (or simply 2 TB hemp seeds and 1/3-1/4 cup filtered water) ½ cup freshly squeezed lemon juice (or apple cider vinegar) 1 TB Dijon mustard 1 TB maple syrup 2 garlic cloves, smashed Pinch turmeric, optional for anti-inflammatory boost Salt and freshly ground pepper to taste Whisk all ingredients together in a bowl. This dressing works well on Kale Salad, Chopped Salad, as well as Pasta Salad. Dressing #2: Vegan Green Goddess (Makes about 1 cup) Ingredients: ½ cup olive oil ¼ cup fresh lime juice (about 1 whole lime) 1 TB hemp seeds (or sub ½ small avocado) 1 small jalapeno, seeded and chopped 2-4 TB raw honey (can sub maple syrup or agave) 1 cup fresh cilantro 1/4 tsp spirulina, optional for anti-inflammatory boost Salt and freshly ground pepper to taste Blend all ingredients in a high-speed blender until smooth. Taste and adjust flavorings if necessary. This dressing works well on this Rainbow Salad, a Mexican Salad or Green Salad. Dressing #3: Simple Mustard Vinaigrette (makes about 1 cup) Ingredients: ½ cup olive oil ¼ cup Dijon mustard ¼ cup fresh lemon juice (or sub apple cider vinegar) 1/2 tsp camu powder, optional for immunity boost Salt & freshly ground pepper to taste I like this dressing on my Arugula, Squash & Cannellini Salad. To your health!!! #meatlessmonday #saladdressing #salad #wholefoodplantbased #vegansalad www.feedingyourgoals.com

White Bean, Tomato & Greens Soup Given the current grocery shopping situation, we are focused on recipes that are versatile because we realize that you can't always depend on having certain ingredients in your pantry. This soup ticks all the boxes for our current needs - quick & easy, rich in fiber and nutrients, limited ingredients and easily adaptable depending on what you have on hand. Adapted from a NY Times recipe, this is a Coronavirus version update of a Tuscan classic called Fagioli (pronounced fah-zhool), which typically contains beans and pasta. Use produce you have on hand, staples you have in your pantry, you can make this your own! I love this easy, quick and delicious recipe You can use ANY bean here but a white bean would be preferred. There are many varieties but in this dish I used these #ranchogordo caballero beans: White Bean, Tomato & Greens Soup Ingredients: 1 medium onion, diced 1 large carrot, diced 1 large celery rib, diced 2 large cloves garlic, minced (or sub ½ tsp powder) 1 medium sweet potato, scrubbed and diced (or sub 1 Yukon gold potato, diced) 1 can organic diced tomatoes 6 cups water 1 TB tomato paste 1 tsp oregano 1 tsp Braggs organic sprinkle (or sub Italian seasoning blend or simply 1 tsp thyme) 1 TB miso (mellow white variety), or sub 1 parmesan rind, optional for extra umami 1 bunch red chard, stems removed (or sub any similar hearty green like kale), chopped 2 cups white beans, cooked (any variety) Sea salt and freshly ground pepper to taste Directions: 1) Heat a large soup pot, and add onion, carrot and celery. Add a little water if necessary but it should stick to pan just a bit. Season with salt and pepper. Keep stirring, lower heat and cover. Allow to cook for 2-3 minutes, then add garlic and cook for another 30 seconds (be careful not to burn). 2) Add potato and tomatoes and allow to soften, about 1-2 minutes. 3) Add water, tomato paste, spices, miso (or parmesan rind) and bring to a boil. Reduce heat, cover and cook for 15 minutes. 4) Add chard and beans, replace cover and cook another 10 minutes. 5) Taste and adjust seasoning as needed. Add salt and pepper and extra seasoning if needed. Remove parmesan rind if used. 6) Allow to sit for a while to let the flavors “marry.” This recipe tastes even better a day or two later. Serve warm with a nice crusty slice of sourdough or throw in some of your favorite pasta. This soup tastes even better the next day! Stay in and stay well. To our health, Leslie DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals