Plant Based Lifestyle-Cooking Archives - Journey With Healthy Me

Black Bean Hummus

Anthony William posted this easy to make hummus recipe yesterday, just in time for me to recreate it for Try This Tuesday. Hummus, which is traditionally made out of chick peas but can be made from other beans as well, makes a great plant based snack or meal. I enjoy hummus several times a week, so I was excited to have a new recipe that features black beans.

Black Bean Hummus by Anthony William

1/2 cup dried black beans, soaked overnight OR 1 1/2 cups canned black beans, drained and rinsed (reserve 4 tablespoons of bean water from the can.)

1/2 cup avocado, diced (1 small avocado)

1/4 cup cilantro, chopped, plus extra for garnish

1/2 jalapeño, seeded and chopped

4 tablespoons lime juice, freshly squeezed (1 lime)

1/2 tablespoon garlic, minced

1/2 teaspoon cumin

1/2 teaspoon coriander

Salt & pepper to taste

If using dried black beans, drain and add to a medium sized pan. Cover with water and cook 45-75 minutes, until very soft. Reserve 4 tablespoons of liquid. Drain rest of liquid and let beans cool.

Combine beans, avocado, cilantro, jalapeño, lime juice, garlic, cumin and coriander in a food processor or blender, and blend until very smooth. Season with salt and pepper if desired. Serve with an assortment of cut up veggies.

I cut up red, yellow and orange peppers, celery, tomatoes, cucumber and included baby carrots. I had left over chopped cilantro for a garnish.

This delicious recipe makes a fulfilling, wholesome meal. And the different components have health benefits.

Black beans are full of anti-aging antioxidants and anthocyanins, and a great source of calcium, magnesium and zinc. They strengthen the immune system and help to repair collagen fibers in the skin.

Avocados are an excellent source of glutathione, which boosts the immune system, strengthens the heart, slows the aging process and rebuilds the nervous system. The monounsaturated fats in avocados reverse insulin resistance and stabilize blood sugars.

Cilantro pulls heavy metals and toxins from the body, detoxifies the liver, supports the adrenals and balances blood glucose levels. Cilantro is also anti-viral, fighting against Epstein Barr, shingles, HHV-6, cytomegalovirus, all herpetic viruses and HIV.

Cumin helps the body absorb and assimilate nutrients more easily. It has anti-cancer and anti-tumor properties.

And fresh organic vegetables are full of vitamins, minerals, fiber and disease fighting nutrients.

I enjoyed a colorful, tasty lunch of black bean hummus and fresh veggies. I feel good knowing that everything I ate contributed to my health and wellbeing. Food truly is my medicine!

Roasted Sweet Potato, Chickpeas and Kale Bowl

I was excited to try out this recipe that I found in the latest issue of Thrive Magazine. I’m enjoying my subscription to this plant based publication, and find much inspiration within the glossy pages.

Dinner tonight, for Try This Tuesday, was Roasted Sweet Potato, Chickpeas and Kale Bowls.

This recipe comes from Sapana Chandra. Sapana is a holistic health coach, wellness blogger, food stylist and photographer, and a plant based professional chef. Visit her website HERE.

Roasted Sweet Potato, Chickpeas & Kale Bowl

Assemble ingredients in this order:

Roasted Sweet Potatoes

2 sweet potatoes, peeled and cubed

1 tablespoon olive oil

Sea salt & black pepper to taste

Preheat oven to 425 degrees. In a bowl combine cubed sweet potatoes, olive oil and salt & pepper. Toss until sweet potatoes are well coated. Arrange in a single layer on parchment covered baking sheet. Bake for 20-30 minutes, flipping halfway.

Spicy Chickpeas

1 can chickpeas, drained & rinsed

1 tablespoon olive oil

1/4 teaspoon turmeric

1/2 teaspoon cumin

1/2 teaspoon paprika

Sea salt & black pepper to taste

In a medium saucepan pan, warm oil on medium heat. Add chickpeas, cumin, turmeric, paprika, salt and pepper. Toss until chickpeas are well coated. Simmer for 5-10 minutes, stirring frequently. Remove from heat, cover to keep warm.

Additional ingredients

4 cups kale, spinach or other greens, washed and chopped

1 tablespoon olive oil

1/2 cup tomatoes, chopped

1/4 pomegranate seeds -when in season

Massage kale with olive oil. Or if using other greens, chop. Chop tomatoes.

Lemon Tahini Dressing

1/4 cup tahini

1/4 cup water

2 tablespoons olive oil

1 lemon, juiced

1/2 teaspoon maple syrup or organic honey

1/4 teaspoon sea salt

Dash of cayenne pepper

Combine all ingredients in a bowl. Whisk until smooth and creamy.

Assemble the bowls. Divide the roasted sweet potatoes, chickpeas, greens and tomatoes between the two bowls. Drizzle with lemon tahini dressing.

Creating this recipe is a simple step by step process. As the sweet potatoes roasted in the oven, I prepared the chickpeas and allowed them to simmer. I whisked together the dressing ingredients next and popped the bowl into the fridge to chill and thicken slightly.

Before I chopped the greens…I used a mix of spinach and baby kale…and the tomatoes, I turned off the oven and removed the chickpeas from heat and kept covered.

I assembled two bowls and Greg and I sampled this new recipe. It was so savory. The mix of roasted sweet potatoes and spicy chickpeas was a delectable combo. And the lemon tahini dressing lent a complementary tartness.

I am enjoying this health journey. Greg pointed out this evening that when I first switched to plant based, I mostly prepared simple salads or baked potatoes. As I’ve become healthier I’ve turned my focus to preparing wholesome, delicious meals that often combine a variety of veggies, fruits, textures and flavors. And sauces. I’ve discovered that healthy sauces add a nice kick of extra flavor.

I also reminded Greg that this is Tuesday. And what do I do on Tuesdays? I try new things. Sampling or creating new recipes has become a weekly Try This Tuesday tradition. I love it.

Deviled Potatoes

I’m always looking for plant based recipes to try. When I tell people about my eating habits, they often assume I eat a lot of salads. I do enjoy salads. However, there are so many healthy and interesting ways to prepare and enjoy fruits and vegetables. The possibilities are endless.

I found this intriguing potato recipe this morning, created by Lexi and Jimmy, who go by the name HomeGrownHealers on Instagram. I got to prepare it tonight!

Deviled Potatoes

Scrub 4 medium sized potatoes and cut in half. Use a fork to prick the side with the peeling on, and place cut side down on a cookie sheet, lined with parchment paper.

Bake for 30 minutes, in 400 degree oven, or until potatoes are tender. Flip potato halves over and allow to cool for a few minutes, until they can be handled.

Carefully scoop out insides of potatoes, placing into a bowl. I found it easier to cut around the edge of the potato half first and then scoop out the insides.

Add 2 tablespoons Dijon mustard and 2 tablespoons of a dairy, egg and soy free mayonnaise. I use Vegenaise. Add sea salt and pepper to taste. Mash with a potato masher or spoon, combining well.

Spoon mixture into potato shells. Sprinkle with paprika.

The recipe can be doubled. I fixed four potatoes, for two people, and it was the perfect amount.

This recipe made a tasty and satisfying meal! I loved the little kick of mustard. And no silverware was needed. These deviled potatoes can be picked up and eaten, just like a deviled egg.

Potatoes are a staple in my diet. They are not only nourishing and comforting, they are full of health essentials. Read about the benefits of potatoes HERE.

I appreciate Lexi and Jimmy for their creative approach to plant based cooking and their determination to heal. Follow them on Instagram for more ideas. And find me too, under the username Journey With Health Me.

Zucchini Noodles Made with a Spiralizer

I have wanted to try a spiralizer, a kitchen tool that creates mounds of noodles from fresh, raw vegetables, since I began this plant based journey. The problem was, I didn’t own a spiralizer! Thanks to my daughter Elissa, who gave me an Amazon gift card for Christmas, I purchased the Zalik 5 blade spiralizer recently and tried it for the first time for lunch today.

I have seen beautiful photos of noodles made from zucchini, cucumber or beets for months. I love trying new recipes, and with veggies being such an important part of my diet, a spiralizer seemed a must. I looked at a variety of models, from very inexpensive to fairly pricey, and settled on a mid priced unit.

The Zalik comes with five interchangeable blades and a brush for cleaning those blades. The unit is made of heavy plastic and it comes apart for easy cleaning. I purchased organic zucchini for my first attempt at making raw veggie noodles.

I cut the ends off of the zucchini and popped it into the unit where it is held securely by prongs. As I turned the handle, while applying slight pressure to keep the zucchini moving forward, noodles curled into the waiting bowl. I used a 2mm blade.

I was like a kid with a new toy! This was fun, turning one medium sized zucchini into a bowl full of noodles. The whole process took less than a minute. And the spiralizer was a cinch to clean up and pack back into its box.

I followed a recipe in Thyroid Healing, by Anthony William, to complete my lunch. I will share the Pesto Zucchini Noodles recipe next Tuesday. Veggie noodles can be tossed with basil pesto, topped with marinara sauce, or combined with cooked or raw veggies.

I added organic cherry tomatoes, freshly made basil pesto, and sprinkled on hemp hearts, sea salt and black pepper. This colorful meal was perfect for lunch. The zucchini noodles were very mild, and soft and pliable, more like pasta noodles than raw veggies. I loved the light fresh taste. Any firm vegetable could be used in place of zucchini.

I am excited to make noodles out of other vegetables and also to make veggie chips and curls, using the different blades. I grow vegetables during the summer months and lots of basil. I look forward to picking fresh basil from my own backyard to create pesto. Homemade potato chips anyone? Sweet potato curls? Cucumber or yellow squash noodles topped with pesto? I’m going to have fun with this spiralizer…and eat well at the same time!

You can order your spiralizer below! And check out Thyroid Healing for amazing recipes and crucial health info.

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Orange, Avocado & Green Olive Salad

I tried this gorgeous salad for the first recently, and loved it. Who would know that combining two super foods…oranges and avocados…with tangy green olives would be so delicious?

Oranges are high in vitamin C, and a coenzyme called glutathione, which activates because of this citrus fruit’s flavonoids and limonoids. These combine to fight off viruses, protect the body from radiation damage and deactivate heavy metals in the body. Oranges also contain an abundance of bioactive calcium, which the body absorbs quickly.

Avocados help to soothe the digestive system, especially for those with food sensitivities. This food, which is actually a fruit, has anti-inflammatory properties as well. Avocados are a healthy source of omega-6 fatty acids, which help to restore the central nervous system.

The recipe, from the Life Changing Foods book by Anthony William is simple to prepare.

Orange, Avocado & Green Olive Salad

6 oranges, any variety

1/4 cup sliced green olives

1/4 cup finely chopped parsley

1/4 cup thinly sliced red onion

1 avocado, sliced

Black pepper (optional)

Cut the top and bottom off of each orange. Resting the orange flat on the cutting board, cut down and around the sides, removing the peel. Slice oranges horizontally into disks and arrange on plates. Top with remaining ingredients. Sprinkle with pepper is desired. Serves 2-4.

Because Cara Cara oranges are plentiful this time of year, I used them and regular navel oranges. I found it easier to slice the oranges first, with their peels on, and then cut around the perimeter, removing the peel.

This colorful salad was fun to eat, light but filling. I didn’t add the red onion to my salad, but I enjoyed the blended flavors of the oranges, avocados and olives. It was the perfect lunch.

It was so perfect that I had it for lunch again today! I will take advantage of oranges being in season by preparing this meal often.

Healthy Broccoli & Macaroni Bake

I tried this recipe based on the photo that accompanied it! Offered on Anthony William’s website and Facebook page this healthy version of mac & cheese appealed to me. Comfort food provides just that…comfort. However, most comfort food is packed with ingredients such as dairy products, gluten and added sugar that are unhealthy for the body. What an ideal recipe for me that combines healthy ingredients to create an upgrade on an old favorite.

Here is the simple recipe, from Anthony William:

This was such a warm and satisfying meal! I have used cashews often as the base for sauces and dressings and you really don’t taste the nutty flavor. I am amazed everytime, by how creamy and yummy the sauce or dressing is, using cashews. This blend was so tasty that I think it would make an excellent dressing or dip for veggies.

Does this dish taste exactly like regular macaroni and cheese? No, it does not have a traditional cheesy flavor. Does it taste great? Yes! The dish is creamy and hearty and makes an ample amount, providing leftovers for another meal. I used brown rice pasta, which is gluten free. (Pictured below, except for this recipe I used elbow macaroni.) And I sprinkled paprika on top after the casserole baked.

I love good food that is in turn, good for me. When I say that I follow a plant based lifestyle, people assume I only eat salads! Not true. In fact, I rarely eat a lettuce salad. I savor a wide variety of dishes and foods, that all happen to be plant based.

I firmly believe that nothing tastes as good as healthy feels. That belief enables me to pass up foods that I used to eat that contributed to my poor health and my aches and pains. How wonderful it is to discover that eating healthy doesn’t mean I sacrifice on taste and satisfaction. The broccoli and macaroni bake will become a new favorite!

Madras Curried Lentils

I’m sharing my favorite plant based recipe tonight. This flavorful but not too spicy curry is the perfect make ahead meal that simmers in the crockpot all day. The tantalizing aroma makes me smile in anticipation!

Lentils, with 25 grams of protein per cup, are great for plant based diets. Inexpensive and easy to prepare, lentils have become one of my staples. This easy to prepare dish mixes in the crockpot in minutes.

From Easy Vegetarian Slow Cooker Cookbook.

Pair with brown rice or a green salad. Or do as I do…fill a bowl with this tasty curry and grab a spoon…nothing else needed. Enjoy!

Pick up a copy of the vegetarian cookbook by clicking link below:

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Sweet Potatoes Stuffed with Cabbage

After a week of juicing, I was ready to return today to my usual plant based way of eating. I had my customary morning fare that included celery juice and a breakfast smoothie. As lunch time approached, I prepared to break my liquid fast.

I was going to eat a fruit salad. However my on hand supply of fruit was low. Taking stock of what I had available, I chose to try a simple recipe from Anthony William’s book, Life Changing Foods, that featured sweet potatoes.

I was eating lunch alone so I adapted the recipe by cutting the ingredients down. I used one sweet potato, 1/4 onion and 1/4 of a red cabbage. I made the sauce as directed.

With the smaller amounts, I simply stir fried the cabbage along with the onion and garlic, rather than braising. The red cabbage made a gorgeous stir fry!

When the sweet potato was done, I prepared the sauce while keeping the stir fry warm on the stove. I was out of lemons so I substituted a lime. The sauce was wonderful…sweet without using honey, and a bit tangy from the citrus and ginger. I garnished my meal with fresh parsley.

The sweet potato is a powerful food. It promotes productive bacteria in the stomach and gut while starving out unproductive bacteria and fungus. Sweet potatoes enhance the body’s production of B12. Rich in vitamins and minerals, this superfood helps alleviate narrowing of the intestinal tract due to chronic inflammation. In addition, sweet potatoes help protect against a multitude of cancers.

This colorful meal felt celebratory, and indeed it was, making it an excellent first meal after a week of drinking my nutrition. It was so delicious. I ate slowly, savoring each bite, and enjoying the combination of flavors.

I will be making this recipe again. Welcome back to eating, Me!

Find out the other benefts sweet potatoes provide, in Life Changing Foods by Anthony William. There are 49 other health boosting foods included in the book.

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