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Lentil Collard Wraps with Salsa (Vegan, Gluten-Free)

Lentil collard wraps
Lentil collard wraps with salsa

Photo credit: The China Study Cookbook

Chances are, you have heard of the China Study. Back when it was first published in January of 2005, it was met with immediate praise and a warm welcome by the health community. Today, it has sold over two million copies worldwide and will forever be one of the classics of nutrition-based literature. In a nutshell, The China Study examines the relationship between consuming animal products and the occurrence of chronic, long-term disease, including heart disease, diabetes and a number of different types of cancer.

If you haven’t had a chance to take a look at this ground-breaking book by T. Colin Campbell, I highly recommend that you pick up a copy the next time you are browsing around your local bookstore. Almost twenty years later, The China Study is just as relevant today as it was when it was first published and will arm you with a ton of great information to inspire you to live in optimum health.

In this new edition of the accompanying cookbook, written by the author’s daughter, you get a healthy dose of the science behind the China Study right on your dinner plate. The China Study Cookbook includes a number of new recipes (175 in total) that follow core China Study principles, are easy to prepare and use minimal sugar and salt.

Some of the awesome, new recipes include:

  • Almond-Topped Blueberry Coffee Cake
  • Ensalada Azteca
  • Green Banana Cassava Soup
  • Peanut Butter Bars
  • Cassava (Yuca) con Cebollas
  • Black Bean Chipotle Burgers
  • Sweet Potato Enchiladas
  • Passion Fruit Bliss Cheese(less) Cake Delight

This revised and expanded edition includes some truly mouth-watering photos to go along with the recipes. It was so hard to choose just one recipe to use for this post because they all looked so good! The book also takes you behind-the-scenes into author LeAnne Campbell’s garden in the Dominican Republic and inside the work of her organization, Global Roots.

To celebrate the launch of her new book, LeAnn gave us permission to share a recipe that we think is perfect for those serious about living in peak health. Check out the recipe below and let us know what you think!

Lentil Collard Wraps with Salsa

Makes: 4 wraps

Lentil collard wraps with salsa

Photo credit: The China Study Cookbook

Created by LeeAnn Campbell, this light and filling wrap recipe is perfect for a light lunch or easy-to-prep dinner. Not many people are familiar with how to use collard greens and I think this is a great way to start.

Collard leaves make a great substitute for bread and tortillas. For those who are gluten-free or for those who are just looking to eat more green veggies, this recipe is for you. The collard greens just need a quick blanch in boiling water to soften them and make them a bit more palatable for the wraps.

To assemble the wraps, pile all the ingredients in the middle of each leaf and then fold over as you would a burrito. Feel free to get as creative as you would like with this recipe – the possibilities are endless with a veggie wrap! 

Lentil Collard Wraps with Salsa

Ingredients

  • 6 collard leaves
  • 3/4 cup brown rice
  • ⅔ cup finely chopped onion
  • 2 garlic cloves, minced
  • 1 cup vegetable broth, divided
  • ⅔ cup dried lentils, rinsed
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon paprika
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon salt, plus more to taste
  • Hot sauce, to taste
  • ⅔ cup Roasted Tomato Salsa (see below)
  • 1 cup Guacamole (see below)
  •  
  • ROASTED TOMATO SALSA
  • 1½ cups chopped tomatoes
  • 2 garlic cloves
  • 1/4 cup chopped onions
  • 1½ tablespoons lemon juice
  • 2 tablespoons chopped jalapeno
  • 2 tablespoons chopped fresh cilantro
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon chili powder
  • Salt, to taste
  •  
  • GUACAMOLE
  • 2 avocados
  • 1/4 cup Roasted Tomato Salsa (see above)
  • Lemon juice and salt, to taste

Instructions

  1. Prepare the collard leaves by first trimming the middle stem to the same thickness as the rest of the leaf. Place each leaf in a large saucepan of boiling water for 30 seconds and then transfer to cool water for 1 minute. Remove the leaves from the water and pat dry. Set aside.
  2. Cook brown rice according to package directions. Set aside.
  3. In a medium-size saucepan, saute onion and garlic in 2 tablespoons of vegetable broth over medium-high heat for about 3 minutes, or until onion browns.
  4. Add lentils, chili powder, cumin, paprika, oregano, salt, and hot sauce; cook and stir for 1 minute.
  5. Add remaining vegetable broth and bring to a boil. Reduce heat to low, cover, and simmer until lentils are tender, 25–30 minutes.
  6. Uncover and continue cooking until mixture is slightly thickened, 6–8 minutes. Stir in salsa.
  7. Prepare the collard wraps by first spooning 2–3 tablespoons of rice on top of each leaf. Then spoon about 2–3 tablespoons lentil mixture on top of the rice, and finish by adding 2 heaping tablespoons guacamole.
  8. Fold the collard leaf like a burrito, by first folding the bottom up, then the sides in. Enjoy!
    FOR THE ROASTED TOMATO SALSA
  1. Preheat oven to 400˚F. Place tomatoes and garlic cloves on a parchment-lined baking sheet and cook for 45–50 minutes.
  2. Place tomatoes, garlic, and remaining ingredients in a food processor and pulse 5–6 times, until blended but still chunky.
  3. Adjust seasonings if necessary.
    FOR THE GUACAMOLE
  1. Scoop avocado flesh into a medium-size bowl and mash with a fork.
  2. Stir in salsa or tomatillo sauce. Season with lemon juice and salt. Mix well.
https://www.truewellth.org/lentil-collard-wraps-with-salsa-vegan-gluten-free

Enter To Win A Free Copy of The China Study Cookbook

The China Study Cookbook

Learn more about The China Study Cookbook

LeeAnn and BenBella Books Publishing has been kind enough to provide a copy of The China Study Cookbook to our community, and you can enter to win!

We’ll choose a winner by random drawing on August 24th, 2018.

Here’s how to enter:

  1. Sign up for the email list using the form below. If you are already subscribed, you do NOT have to subscribe again.
  2. Leave a comment below letting us know the following: What is one small change you would like to make to start improving your health? What’s the biggest barrier that prevents you from following through?

*Note: Giveaway is only open to residents of the US and Canada. From The China Study Cookbook by LeAnne Campbell, Phd; BenBella Books, 2018.

 


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Matt Jager is a wellness activist, yogi and co-founder of True Wellth. His life mission is to transform the healthcare and food system in this country, so that every single person has access to the tools and support they need to look and feel their best, control their health, own their happiness and revolutionize their well-being.

Raw Rainbow Spring Rolls (Vegan, Gluten-Free)

Rainbow spring rolls
Rainbow spring rolls

Photo credit: Ingrid DeHart

As we move into cooler fall temperatures here in Colorado, I start to crave heavier, warmer foods. Even so, I feel at my best if I maintain a certain amount of raw food in my diet. These Raw Rainbow Spring Rolls are a fresh and satisfying summer dish filled with colorful, crunchy vegetables, avocado and herbs that can be enjoyed year-round.

Rainbow spring rolls

Photo credit: Ingrid DeHart

Raw spring rolls are popular in southern Asian cuisine and are typically accompanied by a number of different dipping sauces – one light and one spicy. In this particular recipe, which was shared with us by Ingrid DeHart over at Eat Well, Enjoy Life, there is a rich almond butter sauce and a lighter Asian dipping sauce. Feel free to choose just one or try both when making this recipe.

Try using a variety of different vegetables for this dish to let the colorful vegetables shine through. When sliced super thin, the raw yellow beets and red radishes become pliable enough to fold into the roll along with purple cabbage, orange carrots, green sunflowers sprouts and lettuce. You can even add avocado for creaminess and basil for a fresh, herbal flavor.

Ingrid’s spring rolls are gluten-free, peanut-free, and free from refined, white sugar. This recipe is a very clear example of an easy-to-prepare raw food dish that can carry you all the way through the winter season due to the heavy, warming nature of the dipping sauces. Give it a try and let us know what you think!

Rainbow spring rolls

Photo credit: Ingrid DeHart

Makes: 12 rolls, 4 servings

Preparation time is estimated at 20 to 30 minutes from beginning to end.

This is a great raw food recipe for when you’re short on time and attracts a lot of attention at communal meals due to the bright, varied colors of the rolls.

The first one you roll may not be perfect, but once you get the hang of it they come out beautifully. Be sure to spread the vegetables out wide enough so that your spring rolls are about 3 1/2 inches wide after they are rolled up. The rice paper is sticky enough to hold together once rolled.

Expert tip: Prepare your sauce first to let the flavors develop while you cut the vegetables. When laying out the vegetables, layer different ones on the bottom to give variety in the final appearance. Serve the rolls with one or both dipping sauces.

Raw Rainbow Spring Rolls (Vegan, Gluten-Free)

Ingredients

  • Almond Dipping Sauce
  •  
  • ½ cup almond butter
  • 3 tablespoons wheat free soy sauce or coconut aminos
  • 4 tablespoons rice vinegar
  • 2 tablespoons water
  • 1-2 tablespoons coconut sugar
  • 1 serrano chili or thai chili, stemmed and thinly sliced (optional)
  •  
  • Asian Dipping Sauce
  •  
  • 3 tablespoons rice wine vinegar
  • 3 tablespoons wheat free soy sauce or coconut aminos
  • 1/2 teaspoon coconut sugar
  • 1 scallion, thinly sliced
  • 1/2 teaspoon toasted sesame oil
  • 1 serrano chile, stemmed and very thinly sliced (optional)
  •  
  • Vegetable Rolls
  •  
  • 1 yellow beet, scrubbed and very thinly sliced
  • 2 radishes, very thinly sliced
  • 2 large carrots, julienned or shredded
  • 2 cups purple cabbage, very thinly sliced
  • 1 ½ cups sunflower sprouts or other sprouts
  • 4 lettuce leaves, torn
  • 1 avocado, sliced
  • 24 small basil leaves
  • 12 Vietnamese spring roll rice wrappers

Instructions

  1. For the almond and asian dipping sauces, combine all ingredients in two separate medium bowls and whisk until smooth, then transfer to a serving dish.
  2. For the vegetable rolls, first prepare the vegetables. Slice the beets and radishes very thin (a mandoline is very helpful here). Julienne the carrots, thinly slice the cabbage, tear the lettuce and thinly slice the avocado. Put all the vegetables into separate bowls.
  3. Fill a large shallow bowl with hot water.
  4. Soak 1 rice paper wrapper at a time in the water for 20 seconds until just pliable.
  5. Spread the wrapper on a work surface. Put some of the beets, cabbage, sprouts, lettuce, avocado and basil in the middle.
  6. Fold the sides inward and tightly roll the wrapper up round the filling.
  7. Serve with rolls with the dipping sauce.
https://www.truewellth.org/raw-rainbow-spring-rolls-vegan-gluten-free


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Matt Jager is a wellness activist, yogi and co-founder of True Wellth. His life mission is to transform the healthcare and food system in this country, so that every single person has access to the tools and support they need to look and feel their best, control their health, own their happiness and revolutionize their well-being.

Raw Ombre Cake (Vegan, Gluten-Free)

Raw Ombre Cake

Raw Ombre Cake

In the midst of a heavy work-week, it may be that all we care about is getting in and out of the kitchen as quickly as possible, living on leftovers and quick fixes. But every now and then, the occasion calls us to create something truly special. Maybe we get tired of preparing the same old dishes everyday, or we read a new blog post that re-kindles our passion for food.

Raw Ombre CakeThe Raw Ombre Cake featured in this post is a fantastic pick for those times. Looking over the instruction set and list of ingredients may feel intimidating at first, but with the right tools, a little know-how, and a desire to eat a bunch of delicious cake…anything is possible.

We recently had a chat with Shanna Jade of Kiss My Bowl, and she graciously granted us permission to share her seriously-epic, raw-vegan cheesecake recipe. Although Shanna has recently moved on to other business opportunities, her special talent for creating decadent desserts is evident here.

Here are her thoughts on the matter:

“Of all the things that can be made vegan, or even vegetarian for that matter – my favorite to play with is cake. Something about the prettiness of a cake, the elegance. Sure you can make a pretty mean looking burger, get mouths watering and imaginations wandering about exactly how flavorful it’ll be, what the crunch factor might be on the pickle or the spice in the oozing drippy sauce. A cake however, is so much more artsy than a burger. Maybe because cakes are delicate, the time and precision that goes into crafting a cake is somehow more impressive to me. The bottom line is, for me, cakes are an absolute pleasure to make.”

Shanna’s cake is gluten-free, cashew-based, and free from refined sugar. This recipe is a very clear example of plant-based awesomeness that can help to keep us all excited about healthy and compassionate eating. Give it a try and let us know what you think!

I really hope you enjoy our Raw Ombre Cake, excerpted from Kiss My Bowl and perfect for anyone who wants to demonstrate to themselves that they can create artistic, decadent dishes on the fly.

Raw Ombre CakeMakes: 1 large cheesecake

This is a great recipe to show-off to your non-vegan friends and family members. It’s also an awesome choice for communal gatherings and events. I can’t tell you how many times I’ve been to a potluck where the raw-vegan cheesecake totally stole the show.

Note that preparation time is likely to be somewhere around 2 hours from beginning to end.

For a touch of visual flare, add reserves from the preparation to a piping bag and place in the fridge to harden. Once firm, pipe the designs of your choice onto the cake before setting overnight.

For the best results, it’s best to use a high speed blender to pulverize the nuts. This is important to create a smooth, creamy final product. 

Raw Ombre Cake (Vegan, Gluten-Free)

Ingredients

    Shortbread Base
  • 10 dates
  • 1 cup macadamia nuts
  • 2 tablespoons coconut flour
  • Pinch of salt
  • ⅓ cup melted cacao butter or coconut oil
    Blueberry Ombre Filling
  • 3 cups cashews (soaked for at least 6 hours)
  • 1 can thick full fat coconut cream
  • Juice of 2 small lemons
  • ½ cup + 1 tablespoon brown rice syrup
  • ½ cup melted cacao butter
  • ½ cup melted coconut oil
  • 8+ tablespoons blueberry powder
  • 2 tablespoons acai powder (optional, used only for color)

Instructions

  1. First off prep a 6" spring form cake pan by rubbing solid coconut oil onto the base, then lining the sides with wax paper.
  2. Melt the cacao butter or coconut oil for the crust in a heat-proof bowl over warm water.
  3. Pour some more warmed water over the dates and allow to soak - this will make them easier to feel for pit fragments (pit if they're unpitted) and to blend.
  4. While the dates are soaking, blitz the macadamias in a food processor. You're shooting for a bit of crunch so blitz to a semi fine crumb.
  5. Add the dates to the food processor and pulse until the macadamias and the dates begin forming a paste.
  6. Add the coconut flour, continue mixing, and then the oil.
  7. The crust mixture should be uniform with no bits of dry coconut flour.
  8. Press the crust mixture into the bottom of your prepared pan and place in the freezer to set.
    To make the filling:
  1. Add the soaked cashews, can of coconut cream, lemon juice and brown rice syrup to a high speed blender.
  2. Blitz, you may need to use the toggle, until smooth and creamy.
  3. Add the melted cacao butter and coconut oil.
  4. Pour the cashew mixture in equal parts into four bowls.
  5. Leave one bowl creamy white, mix 2 tablespoons of blueberry powder into one bowl, 4 tablespoons of blueberry powder into the next, and the last bowl mix in the remaining blueberry powder as well as the acai powder.
  6. Remove the crust from the freezer, pouring in all but 2 tablespoons of the the darkest mixture onto the crust. Return to the freezer until just set (about 15-20 minutes). Leave the few extra tablespoons in the bowl for later.
  7. Continue the process of layering each color once the one before it has set until you're left with only the creamy white layer. Use the whole bowl, do not reserve any of the creamy white unless you want creamy white stars as decoration.
  8. Return the cake to the freezer to set for 10 minutes or so.
  9. Remove from the freezer and place the cake in the refrigerator to set over night.
https://www.truewellth.org/raw-ombre-cake-vegan-gluten-free


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Matt Jager is a wellness activist, yogi and co-founder of True Wellth. His life mission is to transform the healthcare and food system in this country, so that every single person has access to the tools and support they need to look and feel their best, control their health, own their happiness and revolutionize their well-being.

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Dining At The Ravens: Almond Hazelnut-Battered Tempeh (Vegan, Gluten-Free)

Vegan Tempeh Recipe

vegan-tempeh-recipes

Last week we told the story of Jeff and Joan Stanford, a sweet and inspiring couple who dedicated the last 30 years to the creation of a sustainable inn and eco-retreat.

If you missed the article and interview, be sure to take a look. It’s incredible what they have created.

This week we get to peek behind the scenes of The Ravens Restaurant, the inn’s award-winning plant-based eatery that contends with the finest dining establishments in Northern California.

The Ravens strives to show guests from all corners of the globe that plant-based living is ready for the mainstream. Their fare is a testament to how delicious, versatile and satisfying plant-based dishes can be.

Jeff and Joan have compiled the restaurant’s best recipes into a new cookbook that is available now.

While some cookbooks hit the shelves with the recipes untested, these dishes have had to earn their spot on The Ravens menu, served to hundreds of guests and refined to perfection.

Not only do we have a copy of their book to giveaway, they’ve also been generous enough to allow us to feature one of the recipes from the book.

So without further ado, we hope you enjoy this Almond Hazelnut-Battered Tempeh recipe. From Jeff and Joan’s kitchen to yours.

Bon appetite!

Almond Hazelnut-Battered Tempeh (Vegan, Gluten-Free)

Whole food! Tempeh is a fermented soy product, and as those of you who have cooked it before will know, it sometimes retains the taste of the culture used for fermentation. In this recipe, the marinade helps wash away the taste of the culture.

The almonds and hazelnuts provide a crunchy crust. If there is leftover encrusted tempeh from the dinner preparation, we put it out for our staff, who eat it like kids eating fish sticks.

This dish is perfect to use as the base for any holiday entrée; serve with mashed potatoes, mushroom gravy, and a fruit sauce: cranberry—what else?

Almond-Hazelnut Battered Tempeh

Yield: Serves 4-6

Ingredients

    For the Marinated Tempeh:
  • 1 tablespoon sliced ginger
  • 2 cloves garlic, sliced
  • 3 cups water
  • 1⁄4 cup gluten-free tamari
  • 1 (6.5-ounce) package tempeh, sliced 1⁄2 inch thick on the bias
    For the Flax “Egg” Wash:
  • 2 tablespoons ground flaxseeds
  • 1⁄2 cup warm water
    For the Almond Hazelnut Crust and Assembly:
  • 1⁄2 cup raw almonds
  • 1⁄2 cup hazelnuts
  • 1⁄4 teaspoon salt
  • Freshly ground black pepper
  • Spray oil or 2 tablespoons olive oil

Instructions

    For the Marinated Tempeh:
  1. Combine ginger, garlic, water, and tamari in a saucepan and add the sliced tempeh. Cook until tempeh his heated through, about 10–15 minutes.
  2. Drain tempeh from cooking liquid, set aside, and let cool.
    For the Flax “Egg” Wash:
  1. In large mixing bowl, combine flaxseeds and warm water and whisk until thickened. More water may be added as necessary; mixture should resemble thick pancake batter.
    For the Almond Hazelnut Crust and Assembly:
  1. In food processor, combine almonds and hazelnuts and process until coarse, sandlike consistency is achieved.
  2. Add salt and pepper and process for a moment longer until well incorporated.
  3. Place in a small mixing bowl and set aside.
  4. Preheat oven to 350 degrees.
  5. Dip each slice of tempeh into the flax wash and immediately dredge in the almond and hazelnut mixture until the tempeh is well coated.
  6. Spray a large baking sheet with cooking spray, then set tempeh slices on it.
  7. Bake for 20–30 minutes, until golden brown and crisp.
  8. Alternatively, place 2 tablespoons olive oil in a sauté pan, or oil a griddle and heat to medium heat. Place each piece of tempeh on the pan or griddle and cook until golden brown on each side (5–7 minutes per side).
https://www.truewellth.org/vegan-tempeh-recipes

 


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Matt Jager is a wellness activist, yogi and co-founder of True Wellth. His life mission is to transform the healthcare and food system in this country, so that every single person has access to the tools and support they need to look and feel their best, control their health, own their happiness and revolutionize their well-being.

,

Zucchini Pasta With Avocado Basil Sauce (Raw, Vegan, Gluten-Free)

zucchinipasta600x315

Matt could eat hummus and veggies for every meal from now until the end of eternity.

In fact, last year we went on a road trip to the Grand Canyon and California and ate hummus for two weeks straight, three times a day. I kid you not.

Personally, I like a little more variety.

We’ve been especially busy the last few months (we’ve been hard at work creating something special to share with you, details coming in the next few weeks!) and when we’re busy we tend to focus on our go to quick and easy meals.

More accurately, we tend to focus on just one of our quick and easy meals then eat it over and over again.

In order to branch out, we like to experiment with different mediums and sauces. For instance, we’ll make pasta noodles out of zucchini with a tool called a spiralizer.

Combine the noodles with a bomb diggity sauce, and you’ve got a quick, easy and delicious dish that feels new and exciting.

So today we have a veggie pasta recipe to share featuring a light, creamy and delicious avocado basil sauce.

AvocadoBasilSauce

It’s the perfect summertime meal when you’re tired of salad and want something more comforting. This sauce would go great on any kind of noodle. We opted for zucchini and kelp noodles.

Both were wonderful, especially a combination of the two. Best of all, it’s easy enough that anyone can whip it up in no time flat. Give it a try and let us know what you think!

Note: the sauce is a little salty on its own, but the flavor balances out when mixed with the noodles. Additionally, I like to use my hands to mix in the sauce with the noodles. It allows the sauce to spread out more evenly than using a utensil. It’s also much more fun!

Zucchini Pasta With Avocado Basil Sauce (Raw, Vegan, Gluten-Free)

Prep Time: 15 minutes

Total Time: 15 minutes

Serving Size: 2

Ingredients

  • 1 bag of kelp noodles or 2 zucchini (cut zucchini into noodles using a spiralizer)
  • 1 avocado
  • 1-2 cups of tightly packed basil
  • 1 clove garlic
  • 1 tsp lemon zest
  • ½ tsp salt
  • ¼ tsp black pepper
  • 2 tsp olive oil
  • Handful of cherry tomatoes (sliced in half)
  • Handful of pine nuts or walnuts, toasted (optional)
  • Handful of kalamata olives (sliced in half)

Instructions

  1. Place basil and garlic into a food processor.
  2. Pulse until chopped.
  3. Add avocado, olive oil, lemon zest, salt and pepper to the food processor.
  4. Process until creamy.
  5. If using kelp noodles, remove from package and rinse with cold water.
  6. If using zucchini noodles, cut the noodles using a spiralizer and place in a bowl.
  7. Place noodles and sauce in a bowl and mix until the noodles are evenly coated. Try mixing with your hands!
  8. Add in nuts, tomatoes and olives.
  9. Enjoy!
https://www.truewellth.org/zucchini-pasta-avocado-basil-sauce
CreamyAvocadoBasilSauce

zucchinipasta

What do you do when it’s time to add a little bit more variety to your meals? Let us know in the comments. We read every single one.


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Regan is a sought after wellness educator, health coach, and live food chef specializing in Conscious Eating and Spiritual Nutrition.

Creamy Vegetable Soup 10 Ways

VeganSoupRecipe

Come March, I think it’s safe to say that everyone on the East Coast is eagerly anticipating spring time.

We’re all ready for one jacket instead of three, flowers lining the sidewalks instead of the grey sludge that seems like it will never, ever melt and where the heck are those robins?! They should really be out by now…

Maybe it’s the waiting, maybe it’s the clouds, but come this time every year I’m left a little uninspired and lethargic — especially in the kitchen.

I no longer want the heavier, foods I craved December through February, but I’m not quite ready to give up the warmth those meals provided.

Soup always seems to be the answer.  It’s light, filling and it has that warmth I crave.

Today, I’m sharing one of my favorite soup recipes

This creamy vegetable soup is simple, satiating, versatile and can be adjusted to fit just about any dietary preference.

My favorite preparation of this soup is using cauliflower or broccoli. I add in soaked cashews as a replacement for cream and boy do they do the job!

Keep in mind, if you are trying to watch your caloric intake or are allergic to nuts, feel free to reduce to ¼ cup or leave them out altogether. It won’t be the same but it will still be good. Those of you that are oil-free, leave it out and saute in broth instead.

Most importantly, have fun with it. This recipe is nearly impossible to mess up.

vegansouprecipe1

 

vegansouprecipe2

vegansouprecipe4

Creamy Vegetable Soup 10 Ways

Ingredients

  • 1 tbs olive oil
  • 1 onion, diced
  • 2 cloves of garlic, minced
  • 8-10 cups vegetable of choice, roughly chopped (this is equivalent to one head of cauliflower) i.e. broccoli, cauliflower, carrots, asparagus, butternut squash, celery, etc.
  • 32 fl oz (1 container) vegetable broth
  • ½ cup cashews, soaked four hours
  • 1 tbs lemon luice
  • 2 - 2.5 tsp Salt
  • ½ tsp black pepper
  • Pinch of cayenne
  • Optional garnish or add-ins: Fresh herbs, ginger, baby spinach, baby arugula, steamed vegetables, chopped nuts, seeds, spices, etc. Get creative!

Instructions

  1. Warm olive oil in a large pot over medium heat.
  2. Add onions and saute until translucent. Add garlic and saute until everything begins to brown.Add all the vegetables, broth, lemon, salt, pepper and cayenne.
  3. Bring to a boil, then reduce to a simmer. Cook until vegetables are tender- easily pierced with a fork.
  4. Using a ladle, transfer contents of the pot into your high-speed blender, add the cashews.
  5. Blend until smooth. If you would like the soup thinner, add water or more broth. Start with a little bit at a time, it will thin out very quickly.
  6. Serve or return to the pot and heat on low.
https://www.truewellth.org/vegan-soup-recipe


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Spring Rolls With Thai Almond Butter Sauce (Vegan, Gluten-Free)

VeganSpringRolls

How are the holidays going for you?

We had a wonderful plant-based Thanksgiving with family and friends, and now we are spending the week in Boulder celebrating Regan’s birthday.

For the most part we’ve managed to stay on plan, but Wednesday night Regan’s brother took us out for dinner at this incredible authentic pizzeria where he works.

Salad led to vegan pizza led to pine nut cookies and long story short, we ended up straying from the straight and narrow and woke up the next morning puffy-faced with sugar hangovers.

And so we are given another opportunity to explore the delicate dance between keeping our commitment to health while still experiencing the fullness of life.

The combo of family dynamics, old memories, travel, and added stress make staying healthy throughout the holidays especially challenging.

And just in case you, like us, have been less than perfect, it’s important to remember that the most important thing is to continue on.

 

It’s easy for one misstep to snowball as we use our backslide to justify another round of backsliding.

“Well, I already ate the cookie, I might as well sit in my room and eat a turducken, buffalo wings, and tiramisu!”

But being successful doesn’t mean that you never make a mistake. Rather it’s what happens after the mistake that is most important.

The veteran acknowledges that this is just part of the path, gets back on the wagon, and tries just a little bit harder the next day.

So no matter how the holidays are going for you, it’s never too late to get back on track. Brush yourself off and keep heading in the right direction.

And just in case you need a little push, Regan has a super simple and delicious recipe for you today — more satisfying than salad, but just as light, fresh, and nutritious.

Plus it’s easy and takes only a few more minutes to throw together!

Enjoy and happy healthy holidays to you and yours.VeganPeanutSauceSpringRollWrapper

Spring Rolls With Thai Almond Butter Sauce

Ingredients

    Almond Butter Sauce
  • 1/2 cup almond butter
  • 1/4 cup water
  • 1 clove of garlic
  • 1’’ peeled ginger
  • 1/2 lime, juiced
  • 2 tbsp coconut oil or sesame oil
  • 1 tbsp coconut aminos
  • 1/2 - 1 tsp toasted sesame oil
  • 1/2 tsp salt
  • 1/8 tsp cayenne (add more if you want it spicier)
    Spring Rolls
  • Brown rice spring roll wrapper
  • Fresh vegetables and greens
  • Optional: garnish of white and black sesame seeds, chopped nuts, fresh cilantro, basil and chopped scallions before rolling.

Instructions

  1. Begin by preparing your vegetables and greens. I like to use cucumber, carrot, purple cabbage, peppers, baby spinach and sprouts.
  2. Cut the vegetables in strips, matchstick style and roughly chop or chiffonade the greens and herbs.
  3. Next place all the sauce ingredients into a high-speed blender and combine until smooth. Pour into a bowl and set aside.
  4. Now fill a large bowl with hot water- but not so hot that you can’t stand the touch.
  5. Place the wraps into the water and let them sit until they are soft and pliable.
  6. Finally you are ready to put together the wraps. Line the center of the wraps with the fresh vegetables, greens and any additional garnishes.
  7. Finish by rolling the wrap like you would a burrito.
https://www.truewellth.org/spring-rolls-thai-almond-butter-sauce

VeganSpringRolls (1)


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Regan is a sought after wellness educator, health coach, and live food chef specializing in Conscious Eating and Spiritual Nutrition.