4 Ways to Do Less and Have More

What if I told you that it IS possible to do less and have more?

A few years ago, I would have called my bluff, but it turns out that adopting & applying these 4 simple mindset shifts has helped me to do just that — do LESS and be MORE productive, have BETTER results in my health, my business and my relationships. Let’s dive in!

Honor the season of life you are in

When our first son was born, this was a tough one for me to swallow. Like, whyyyyyyy could I not continue to “do all the things?!” I am reminded of this space now, as we continue to transition to navigate all of the things added to the plate in 2020.

Whether it is a season with young children, aging parents, a move, or a job transition, or a global pandemic, each season brings new experiences, teaches new lessons, and as quickly as a new one begins, another ends. When we recognize that our life comes in seasons, this allows space for us to just be present in the season that we’re in & honor them!

Take inventory of your support system

Where can you ask for help? It may be asking your partner for more consistent help with the dishes, with laundry, or getting the kids to bed, or . Maybe asking a neighbor or family member to help with child, pet or lawn care each week to create a little more time for yourself. Or, even hiring someone to clean your home once a month, to cut your grass, or to plan your meals. You are one person and IT IS OKAY TO BE SUPPORTED!

Exercise your no

Have you considered that by saying YES to everything, you are saying NO to something else?

Saying yes to planning the Halloween party at school means saying no to your yoga class. Saying yes to the volunteer opportunity means saying no to meal prepping. Saying yes to the night out means saying no to crawling into bed early with your book. Catch my drift?

What I’ve learned is that politely declining not only allows time to focus on self care in this season of my life, but decreases my stress tenfold. It opens up more time to just be present with my family, take time to stay in my PJs all day and cook, veg on the couch and watch cartoons with my kids, share a few drinks with my hubs or just BE. Not being available for all the things all the time isn’t a sign that you are weak—it is a sign that you are human.

Let go of the way that it “should” be

The idea that there is a mold that we should all fit into not only puts the pressure on, but increases stress tenfold. I mean, who defines this stuff anyway, Instagram?! Listen, fancy filters may tell a fairy tale, but YOUR fairy tale is YOURS. Allow yourself space to break the mold of the way that your life “should” be, and create what you WANT it to be.

Which of these shifts feels easiest for you to begin to layer in? Comment below and let me know!

Let’s stay connected! Contact me anytime, here.

Vegetarian, Gluten Free Meal Plans; Qualifying Heath Expense!

It dawned on me this week that I don’t share this enough 🤦🏻‍♀️
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Everything we offer inside The Veg Out Project is a qualifying medical expense. 👏🏼

That means it’s a qualifying expense with benefits including HSA, FSA and most Employee Wellness Reimbursement Programs. So amazing, right!?⁣
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If you’re like, but howwwww? ⁣
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Every day, there is mounting research & evidence proving incorporating more plant foods into your diet drastically improves your health. ⁣
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Up to 40 percent of annual deaths from each of five leading US causes are preventable with diet and lifestyle. Yes,⁣
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FORTY PERCENT. ⁣(CDC)
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While Heath Insurance companies aren’t *quite* there in terms of valuing nutrition and lifestyle as key in preventative healthcare measures, THIS is a huge step in the right direction. ⁣
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Over the last several years, I have worked with people who have watched their high cholesterol, sugars, blood pressure and excess weight drop. ⁣
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I've cried tears of joy with people who are longer living with joint pain.⁣
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I've cheered people on as their energy and stamina increases...through daily intentional walks, long hikes, running with their children & grandchildren, and even completing their first 5k.⁣
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And all they did was start eating more plant foods.⁣ 🌱🍉🥒🍒🥬🥥🥑🍇🥕
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Let’s stop feeling crap-tastic. Commit to having more energy, feeling more regular & incorporating some easy & delicious recipes into that beautiful body of yours. Our meal plans & recipe portal help you to do just that. ⁣We are so grateful to share these resources with you! ⁣🌱

.PS we've been getting so much thanks and feedback about how quickly our recipes come together -- see a few open share below!  So, thought we would share one of our summer favorites -- Arugula with Tomato & Olives.  Grab the recipe here.  

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Let’s stay connected! Contact me anytime, here.

xo sarah

Tomato, Arugula & Olive Pasta

vegetarian | gluten free | egg free | soy free | dairy free | vegan

20 minutes or less

What You’ll Need:

1 1/2 c brown rice or quinoa pasta

pinch of salt

4 cloves garlic, sliced

2 Tbsp olive oil

½ pound baby arugula

1 pint cherry tomatoes, halved

¾ -ish c pitted olives, halved

sea salt & black pepper to taste

OPTIONAL: crushed red pepper flakes to taste

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Bring a large pot of lightly salted water to a boil for the pasta & cook according to package instructions.

Meanwhile, sauté garlic in olive oil in a large frying pan until aromatic. Add arugula, tomatoes & olives to pan with garlic & salt and pepper to taste. Heat over medium until greens wilt & tomatoes get super juicy.  

Serve over cooked pasta, top with grated Parmesan & crushed red pepper if your heart desires. Share with a friend!

Serves 2.

If you like this recipe, you’ve got to check out the Veg Out Meal Plan Series!

Head over and get your hands on your first meal plan and all the amazing resources inside!!

Let’s stay connected! Contact me any time, here.

Bloating, Constipation and Puffiness, Oh My!

How often does someone check in to see how things are .... moving ....?? 💩

Yes, for real. As someone who struggled with constipation for most of my adult life, this struggle can be REALLLLL, and really painful.

It wasn't that long ago that I cleaned out our medicine cabinet. I reorganized and threw away the norm--expired cold medicine, stray bandaids, the bottle of lotion with one squeeze left in it.

Miralax, stool softeners, beano, benefiber, metamucil..... among what was pulled out of that cabinet--the pool of over the counter supplements, meds and aids for.... 💩💨😳(or lack thereof 😫)

The struggle was real for a long time yo.

There was a span of a few years where I was terrified to eat anything because it seemed anything I ate caused me to blow up like a balloon — literally, my belly like the Stay-Puff Marshmallow Man. And don’t get me started on the frequent gas. 🥺

It was embarrassing. It was hard to talk about. And it felt shitty #punintened 😉

And for the longest time, I was putting a bandaid on the problems. I know what it's like to walk into a drug store willing to drop any amount of 💰 for any sense of relief or hope for regularity. It took a reallyyyy long time for me to realize that I would never solve the problem without getting to the root of the issue.

That started with the foods I was eating, and learning what works best for my unique body. 🍏

Want to know the magic formula?

While it’s not exactly the same for everyone, it generally encompasses 3 things: FIBER & WATER from plant foods + GLUTEN FREE sources of carbohydrates. That’s it!

You’ve got to try out this awesome plant-filled, gluten free recipe for Tabbouleh! It’s a favorite around here.

If you are interested in learning how to identify the foods best for your unique body, our 14 Day Cleanse, with support, is an amazing tool to help you figure it out.

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Let's connect!  Contact me HERE anytime.

4 Tips to Staying Healthy over the Summer

You can have fun this summer without feeling deprived!  #forrealyo

Here are some tips to help you get through:

→ CHOOSE water FIRST! 

  >> Going for seconds?  No probs!  Gulp down 12-20 ounces first! 

  >> Want the sugar cookie?  Sure thing!  Gulp 12-20 ounces of water FIRST! 

  >> Want a margarita?  Perfect!  Gulp 12-20 ounces (of water, not tequila ;)   first.  

→ BRING along a healthy option to share.  This is a kind gesture, while also guaranteeing a healthy option at your celebration or small gathering! The Veg Out Meal Plan Series offers a wide variety of amazing, easy, healthy dishes!

→ EAT MORE PLANTS. Envision dividing your plate in half, and loading up HALF of that plate with fresh fruits & veggies. The Veg Out Meal Plans are another super easy way to do this!

→ STAY active! Warmer weather is even more reason to move your body with intention.  Get a walk under your belt, a short hike, or run around and play an active game with the kids .  You will feel so much better by keeping your body moving!

→Most importantly, ENJOY yourself!! You are NOT dieting!! You are choosing high energy, NOURISHING foods. And chances are, you will inspire someone.  <3 

And here’s our favorite homemade hummus recipe, perfect for sharing! We’re sharing an awesome promo over here as we kick off summer, too!  

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Let’s stay connected! Contact me anytime HERE!  

Caprese Hummus

What You’ll Need:

1 pint cherry tomato

parchment paper

2 cans cannellini beans, drained & rinsed

¼ c tahini

4 cloves garlic

1 tsp sea salt

¼ c prepared pesto

1 box brown rice crackers

1 bag baby carrots

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Preheat oven to 425*

Roast tomatoes on a baking sheet lined with parchment paper for 12 minutes.

While the tomatoes roast, prepare hummus by combining beans, tahini, garlic & salt in a food processor or blender.

Spoon pesto over prepared hummus. Top with roasted tomatoes.

Dig in with carrots & brown rice crackers for a perfectly balanced lunch or share with friends.

Serves 4 as a main, more as a side

PS. Happy summertime! 

To celebrate summer, we're offering $5 off the Veg Out Meal Plan Series!!  

This week brings lots of EASY, healthy meals,perfect to share at your next picnic or small outdoor gathering.

Use code WINNING at checkout for $5 off, access this meal plan, grocery list and all of the amazing resources inside the membership hub.  This offer is through Monday, 7/6 only!

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Let’s stay connected! Contact me any time, here.

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Chop Salad

What You’ll Need:

For the dressing:

3/4 c olive oil

1/2 c balsamic vinegar

2 Tbsp local honey

1 shallot

1/2 tsp sea or Himalayan salt

1/2 Tbsp Dijon mustard

For the salad:

1 large head lettuce OR 1 (5-7oz) bag salad greens, any variety, chopped

4 carrots, diced

4 stalks celery, diced

2 c frozen shelled edamame, thawed

1 broccoli brown, finely chopped

1 pint cherry tomato, quartered

6oz bleu cheese

Fresh ground black pepper

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Combine salad dressing ingredients in a small food processor or blender. Puree until creamy.

Prepare salad ingredients and toss together. Divide equally into (4) separate containers for easy grab and

go throughout the week OR combine all ingredients in large bowl to share.

Toss with dressing just before serving.

Serves 4

Want more recipes like this? Check out The Veg Out Meal Plan Series!

Lessons from Mother Nature

These flowers got me like 🤩

I've been working on establishing these perennial gardens since we moved into our house in NINE years ago. It’s taken a lot of trial error, lots of love, support from seasoned gardeners, patience and consistency. 🌸

People come to me often looking for a quick fix; a magic pill.

The magic pill? It’s a little trial and error, support from others, patience, consistency, and most importantly, loving yourself along the way. ❤️

If you’re ready to take your magic pill, be in touch HERE.

#lessonsfrommothetnature
#fueledmostlybyplants

PS you have to try this chop salad recipe. It is so easy and delish!

Let’s stay connected! Contact me any time, HERE.

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Black Bean Burger

vegetarian | gluten free | nut free | soy free | dairy free

30 minutes or less | batch prep

What You'll Need:

1 c gluten free rolled oats

1 Tbsp chili powder

1 tsp sea salt

black pepper to taste

1 onion
1 egg

2 can black beans, drained & rinsed

Desired fixings:

Think….pickles, spinach, lettuce, sprouts, salsa, tomato, onion, mustard, avocado, cheese, a bun or wrap…whatever your heart desires!

Our favorite combo: melted pepper jack cheese + sliced avocado + salsa + pickles + tomato over a big bed of salad greens

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Heat griddle or large frying pan to medium-high heat.*

Pulse dry ingredients in a food processor or blender until the consistency of course flour. Add egg, onion. and ONE can of beans. Pulse to chop & combine ingredients.

Transfer bean mixture into a large bowl. Stir in remaining can of beans.

Use a half cup measuring cup to divide burgers into patties. Cook on each side for 4-5 minutes, or until

brown.

Store in the fridge for easy grab & go lunches throughout the week OR serve right away with desired fixings & be so happy!

Serves 5.

Freeze well

*You can totally grill these. We recommend popping them under the broiler in the oven for 2-3 minutes BEFORE to quickly bind the burgers so they stay together while grilling!

Swap notes:

Make it egg free/vegan: trade egg for 1 flax egg (1 Tbsp ground flaxseed + 2.5 Tbsp filtered water)

Not worried about gluten? Don’t stress about finding gluten free oats

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Want more awesome recipes like this? Check out our meal plans!

Vegan Pumpkin Cheesecake

Happy Thanksgiving week!!  

Have so much fun whipping up this vegan cheesecake.  We LOVE to see what you're cooking --Will you share a photo and tag us on Facebook or Instagram??!  @vegoutproject

We are so grateful for YOU! 

Vegan Pumpkin Cheesecake

vegetarian | vegan | gluten free | dairy free | egg free | soy free

2 c raw, unsalted cashews, soaked overnight, rinsed & drained *

1 can pumpkin puree

1/3  c coconut oil, melted 

½  c pure maple syrup 

juice of 2 lemons 

1 tsp pure vanilla extract 

1 tsp sea salt 

½  tsp cinamon

½  tsp nutmeg 

OPTIONAL TOPPINGS:  cocoa powder and/or ¼  c raw macadamia nuts, crushed

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* I know, I know. Soaking nuts sounds weird!  Trust me.  Place the 2 c raw cashews in a glass container, cover generously with filtered water & sit at room temp overnight. 

 Drain & rinse cashews.

 Combine all ingredients (except for toppings) in a food processor until smooth.

 Use a spatula to transfer to a standard size pie pan.

 Pop in fridge for 4-6 hours.  

 Remove from fridge just before serving.  Sprinkle with cocoa powder and/or macadamia nuts if desired.

Serves 6-8

Want more recipes like this? Check out The Veg Out Meal Plan Series!

Staying Healthy & High Energy During the Winter Months

Is it just me, or did it get really chilly really fast?! We love this time of year — first sweaters, crisp juicy apples and hearty stews. This time of the year used to be a binge fest, full of overindulgence. It always landed me on January 2 feeling like total garbage, and feeling like I had taken 10 steps backward.

Over the last few years, I’ve learned to eat more intuitively, enjoying all of the goodness that comes with the holiday season AND continuing to fill up on the good stuff.

Check out 4 tips to continue to nourish your body, even with the chill in the air and the holidays quickly approaching!

#1 EAT SEASONAL PRODUCE

There is a reason we focus on seasonal produce in The Veg Out Meal Plan Series!  Seasonal foods not only taste better, but they are kinder to your wallet, and because they endure less travel from farm to plate, are more nutrient dense.

Be sure to check out winter squashes - acorn, butternut, and spaghetti.  Other great options include apples, pears, potatoes, carrots, and cauliflower.

#2 LOAD THE SOUPS + CHILIS WITH ALL THE VEGGIES & LEGUMES

There's nothing better than a hearty bowl of chili or a good warm curry in the cooler months.  Load them up with lots of seasonal veggies, and legumes like lentils and kidney beans.  The fiber, water & nutrients in these ingredients will keep you satisfied and warm your soul!

#3 EAT A WARM BREAKFAST

We crave warm foods during the fall and winter months when the weather is cooler outside.  Instead of the usual smoothies, try a an omelette loaded with seasonal veggies, big bowl of homemade oatmeal, muffins or pancakes.

#4 BRING THE HEAT WITH SPICES

Cinnamon, nutmeg, paprika and cayenne are all spices we associate with cooler months.  There are loads of benefits that come with incorporating spices into your diet, and the flavor punch doesn't hurt!. Try this Mexican Hot Chocolate recipe for some sweet heat

PS.  This is the last week to apply for the 1:1 end of year health coaching opportunity!!   This is for women who want to feel in control, get their digestion on point, feel beautiful in the skin they’re in and navigate the holidays with less stress & a sense of CALM.  Space is limited -- Apply here! 

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If there is a way I can serve & support you, please contact me here so we can chat!

Mexican Hot Chocolate

gluten free, vegetarian, dairy free, one mug treat

What You’ll Need:

1 ½ c unsweetened vanilla soy milk

1 Tbsp cocoa powder

½ Tbsp honey, local to your area

1/8 tsp cayenne

Pinch sea salt

1 Tbsp dark chocolate chips

Cinnamon

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Combine ingredients and heat on the stovetop or in the

microwave.

Stir, top with cinnamon &amp; ENJOY!

Serves 1.

Four Bean Chili

This is THE BEST comfort food, no guilt required. We make this in big batches (double or even triple the recipe) and freeze some so that we always have it on hand through the winter months. 

What You'll Need:

2 Tbsp olive oil

1 large onion, minced
2 cloves garlic, minced

2 tsp cider vinegar
1 15-oz can tomato sauce
1 15-oz can chopped tomatoes
4 cans beans, any variety, drained & rinsed*

OPTIONAL: 2 jalapeno peppers, minced

1 can filtered water (just use an empty bean can, obvi)


2 Tbsp chili powder
2 tsp cumin
2 tsp oregano

1 tsp sea salt
1/4 c honey, local to your area

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Saute onion and garlic in olive oil until aromatic. 

Add remaining ingredients, bring to a low simmer.

Cover and cook on low for at least 30 minutes to allow the flavors to marry.

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Serves 6. Perfect topped with a light sprinkle of raw cheese, a dollop of sour cream or plain Greek yogurt.

How to Cook Beets (Plus an Awesome Roasted Beet Salad Recipe!)

We host a local farm share pick up each week, and every time that beets are included, many share members leave them behind. And I get it — it wasn’t that long ago that I had never eaten a beet (let alone cooked one!)

The red globes can be intimidating & weird, especially when the greens are attached. Like WHAT am I even supposed to do with these things?!

Feeling sorry for the bin of stranded beets (and those of you that are missing out on this goodness!), I wanted to share a simple recipe, and the easiest, best way to prepare these bad boys.

So, how do I cook a beet?

If you feel confident baking a potato, you will crush this.

Preheat oven to 400*

Line a basking sheet with parchment paper.

If your beets have greens, cut them off at the base.

Give your beets a good scrub under running water to remove any excess soil.

Rub each beet with olive oil & sea salt, placing on the lined baking dish as you go.

Pop into the oven & set the timer for 45 minutes! You’ll know they’re done when a fork slides out smooth — just like baking a potato!

To prepare, allow time to cool (these can be roasted up to 5 days ahead of time!). Slice curly root off of the bottom, and, if desired, slice off the skin.

Slice into rounds, or cube, to toss onto salads, eat alongside your favorite protein, or with other roasted veggies & grains.

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Best Ever Beet Salad

Be prepared to blow your mind. When strawberries aren’t in season, try unsweetened dried cherries!!

What You’ll Need:

For the dressing:

¼ c olive oil

¼ c balsamic vinegar

2 Tbsp honey, local to your area

Salt & pepper to taste

For the salad:

1 bunch fresh red or golden beets, roasted & sliced

½ pound baby spinach

8 ounces soft goat cheese

1 cup walnuts

1 pound fresh strawberries, sliced

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Roast beets using directions above!

While they roast, combine ingredients for dressing in a jar. Shake to mix!

Divide salad ingredients equally into (4) separate containers for easy grab and go throughout the week OR combine all ingredients in one large bowl to share.

Toss with dressing just before serving.

Serves 4

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If you like this recipe, you’ve got to check out the Veg Out Meal Plan Series!

We launched the new membership site and are so so excited for all of the value stashed in there waiting for you! We know you’ll love it!!

Head over and get your hands on your first meal plan and all the amazing resources inside!!

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Let’s stay connected! Contact me anytime, HERE.

5 Nutrition Principles to Live By

You’ve hit a plateau, are feeling super low on energy, irritable or with cravings gone wild. Your skin may be acting up, or your digestion in slow motion.

I hear you sister, I hear you.

When we find ourselves in this space, we often feel like giving up on ourselves— like all of our efforts are null & void. Well, let me let you in on a little secret. YOU ARE DOING A GREAT JOB. And, giving up on yourself is disservice not only to you & your quality of life & health, but to those that you love.

Today, I’m sharing 5 simple shifts that, when done consistently, will keep you out of this rut. These aren’t quick fixes. They are LIFESTYLE changes.

If you’re feeling like you in a place in your life where you’re ready to uplevel, I invite you to adopt all 5 of these into your daily routine! BUT, if you’re feeling overwhelmed or like you don’t even know where to start… Start with ONE and commit to it consistently for 21 days before layering another one in.

These little tools will be a game changer!

Water First. This is #1!! Your body needs AT LEAST half of it’s body weight in ounces in water each day. So, if you weigh 160 pounds, you’re aiming for at least 80 ounces each day.

Start your day by drinking down 12-24 ounces of water upon waking. Before meals, before grabbing for a snack, before going for seconds...think & drink: WATER FIRST.

Eat more plants. At each meal, focus on filling HALF of your plate with fresh veggies & fruits. Plant foods are packed with fiber, water, antioxidants, phytonutrients and are super nutrient dense, meaning you get the most nutrients for calorie consumption. The Veg Out Meal Plan Series is an awesome way to up your veggie intake, while also saving time, money & taking the guesswork out of what to cook each week. At all meals, think EAT MORE PLANTS.

 Rest and digest.  Remember that food is ENERGY! We don’t need energy to sleep ;)  Ideally, your last bite of the night is dinner. Practicing a 12 hour fast between your last bite in and your first bite the following morning allows your body to rest and digest, and speed up metabolic fire, and increase energy.  After dinner, close the kitchen & think REST & DIGEST.

Track.  What you don’t track goes whack.  Are you moving more (or less)? Changing your movement/exercise routine has a huge impact on how your body needs/uses energy!   Are you snacking more than you thought you were? Old habits creeping back in? Are you achieving more than you are giving yourself credit for?  Track it, journal it, do honest reflecting.

The 14 Day Cleanse is the perfect way to not only tune in to how your body FEELS when you eat certain foods, but also your habits around food.

Check in with your thoughts. How is your mindset? Are you focusing on what is going well? Celebrating the wins? Seeing obstacles as an opportunity for learning and growth? This piece is SO CRUCIAL!

If you stay focused on what is not going well, you will attract more of what is….not going well. Stay focused on the wins, what you are grateful for and what brings you joy & you’ll have more wins, more joy, and more to be grateful for. Download this free journal template to help you stay focused on what serves you! Remember, MINDSET WINS!

Which of these simple steps feels most important for you right now? Comment below & let me know!

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Let’s stay connected! Contact me here, anytime.

Breakfast Tacos

We love these bad boys for dinner….or lunch…or breakfast. They come together in less than 15 minutes and do not disappoint. Let us know how you like them!

What You’ll Need:

1 Tbsp coconut oil

4 c fresh spinach

4 eggs

4 corn tortillas

salt and pepper to taste

Toppings:

Handful fresh chopped cilantro

1 avocado 

about 1/2 c crumbled goat milk cheese

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Melt coconut oil in a frying pan.  Add spinach, saute on medium heat until wilted.  

Crack eggs into pan with spinach, scramble to cook. Add salt and pepper to taste.

Meanwhile, quarter avocado and smash 1 part onto each

tortilla*.  

*If you have a gas range: Torch the tortillas on each side over high

heat. (Set tortilla directly on flame; 30 seconds each side yields a

perfectly crispy, chewy tortilla.

Divide egg scramble evenly onto each tortilla.  

Sprinkle each with about 2 Tbsp cheese and cilantro.

Enjoy with a friend!

Serves 2.

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If you like this recipe, you’ve got to check out the Veg Out Meal Plan Series!

We launched the new membership site just last week and are so so excited for all of the value stashed in there waiting for you!

These are the recipes that have fueled baby and I postpartum— they’ve kept my cravings at bay, my energy up, my digestion on point, and are a huge piece to my physical transformation.

We know you’ll love it!! Head over and get your hands on your first meal plan and all the amazing resources inside!!

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Let’s stay connected! Contact me any time, here.

Nutrient Dense Diets for Healthy Hormones

🚬On July 5 2015, I smoked my last cigarette. I smoked a pack of cigarettes a day for 19 years.

🌱All of the weird shit I eat? lentils...bok choy...curry...beets...chia...I didn't know what any of it was or what it tasted like for most of my adult life.

🍫I used binge eat chocolate every afternoon at work. Like 1/2 bag of Hershey's kisses kind of binge, on the regular.

🏃🏻‍♀️It took me years of practicing 3 mile running intervals in my neighborhood, and several 5Ks before ever completing my first 3 miles without stopping to walk.

🤰🏻 We had 4 pregnancies. 2 resulted beautiful babies, and all continue to teach us such valuable lessons.

📲 This week, I had the opportunity to share more about my journey to healing my relationship with food, holistically balancing my hormones, our pregnancies, and more on my dear friend and colleagues podcast, Well Women Radio.

Check out the episode during your commute or upcoming road trip, and then dive into all of the amazing content and interviews Ellie Thomas - Holistic Nutrition Consultant has to offer!!

Tune in by clicking the image below!

🌟PS. Your story? It’s important. Share it!

🌟 PPS. You've got to try this recipe for chocolate chia pudding.  It's on the meal plans this week, and too good not to share! 

Let’s stay connected! Contact me any time, HERE

Chocolate Chia Pudding

What You’ll Need:

3 c unsweetened vanilla almond milk

8 Tbsp chia seeds

4 Tbsp ground flax

4 Tbsp hemp hearts 

4 Tbsp pure maple syrup

2 Tbsp cocoa powder

4 c frozen mixed berries

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Wisk all ingredients well (with exception of berries) in a medium size bowl OR divide equally into separate containers for easy grab and go breakfasts throughout the week.

Top with berries. Pop into fridge overnight.

Pull out of fridge and enjoy as a super nutrient dense, energy filled breakfast!

 Serves 4.

Want more recipes like this? Check out The Veg Out Meal Plan Series!

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Let’s stay connected! Contact me any time, HERE.

Thai Rice Bowls

Buddha bowls are a super trendy thing now.  The name for this grain based bowls inspired by Buddhist monks and nuns, have been eating this way for over two thousand years.   I'm feeling grateful for this super healthy, balanced meal inspiration, which always offers a colorful balance of plants, additional fiber, healthy fats and protein!

What You'll Need:

For the dressing:
3 Tbsp rice wine vinegar
1/4 c olive oil
2 1/2 Tbsp all natural peanut butter (no Jiff here guys, like for real)
1 Tbsp honey
3 Tbsp Tamari or soy sauce
squeeze Sriracha

1 block tofu, sliced lengthwise and pressed*
2 c cooked brown rice
1 sweet bell pepper, diced
2 c cabbage, thinly sliced (use purple cabbage to make this plate pop even more!)
1 c fresh cilantro, chopped
2 c lettuce greens, chopped

1/4 c peanuts, roasted & unsalted

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*Press tofu by layering on a plate: tea towel, tofu, tea towel, something heavy-ish. While water presses out of tofu, prepare dressing and salad ingredients:

Whisk dressing ingredients in a small bowl.

Prepare and arrange ingredients in a large bowl or dinner plate. Cube press tofu  and toss with salad. Drizzle with dressing, sprinkle with peanuts, and DIVE IN!

…

Serves 4. Want more awesome recipes like this? Check out our meal plans!

What is a Plant-Based Diet?

If you’ve ever Googled “what is a plant-based diet” and came away more confused than when you started, you’re not alone.

Who knew there were a million answers to that question?!

Rather than describing a specific pattern of eating, like veganism, it’s more of an umbrella term that covers different types of diets that emphasize one thing: eating mostly plants.  While that looks a little bit different for every {one} body, we ALL reap the benefits from incorporating more plants into our diet.  

The #1 question I get when around plant-based eating is always the same:

"Where do you get your protein?!?"

First, you don’t necessarily need to give up animal-based foods if you don’t want to.  Secondly, let’s think about this for a minute. Where do some of the worlds largest living things get their intense strength and power?

I'm taking elephants. Giraffes. Rhinoceros. Gorilla. Hippopotamus. Elk. and when they roamed the Earth, Tons of DINOSAURS.

Yup, you guessed it! Plants!

One cup of lentil soup will deliver nearly 20 GRAMS of protein. When combined with a balanced diet, deliver a complete protein profile, which is exactly what the body needs.

A  diet comprised of 100% plants isn't for everyone.  

What IS for everyone are the benefits we reap from incorporating MORE plants into our diet.  Plant foods are packed full of fiber, water, phytonutrients, antioxidants and micronutrients that the body needs to give us optimal energy, regularity,  increase immunity and maintain a healthy weight.

There’s a good change you are already incorporating more plant-based protein than you realize!

Check out some of these delish sources of plant-based proteins.  Prepare to be surprised!

Beans (kidney, black, garbanzo/chickpea, white, lima, etc) dried and cooked or drained & rinsed

Lentils, cooked & drained

Edamame, shelled, organic

Tofu, organic sprouted if possible

Tempeh, organic

Seitan, organic

Green peas

Hemp Hearts

Unsweetened nut butters (peanut, almond..)

Nuts; peanut, almond, macadamia, walnut, brazil, pistachio, cashew, hazelnut, pecan

Seeds; chia, pumpkin

Wild rice

Nutritional yeast

Quinoa

Spirulina

Steel cut or whole (not quick cook) oats

Protein powder, vegan; to add to smoothies

And, even these powerful green plants carry 2-5 grams per 1 c serving:

Organic, sweet corn

Broccoli

Broccoli rabe

Potato

Avocado

Spinach

Brussel sprouts

Kale

Zucchini

Portobello mushrooms

Hubbard squash

Collard greens

With all of this said, there’s no rule that says you have to label your eating style.  

There are as many diets as there are people on the planet -- each as unique as you are.  The most important thing is to find a way of eating that makes you feel fabulous, works for your lifestyle and one you can stick with for the long term.  Eating more plants is one easy way to do that!

We know this can sometimes feel overwhelming, so we wanted to share a sample plant-centered meal plan with you! Get your free download, and browse our meal plans, HERE.

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