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

---

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!

---

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

.

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

---

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!

Free Plant Based Meal Plan Download!

I know from experience that trying to eat better can feel confusing, overwhelming and taste bland and boring. So, we’ve been working on an exciting project that makes eating your veggies not suck 👌🏼

Here’s a sneak peak of what’s on the menu this week and you can download it completely free this week!! 😍 (click the image to see them all!)

So, why more plants? 🌱

Aghhhhh where do I begin?!

It is not uncommon for people to experience any combination of the following by incorporating more plant based foods into their diet:

Physically >> Lost weight/inches, lowered blood pressure, lowered blood sugar, lowered cholesterol, balanced hormones, healthier hair & nails, healthier skin, lessened joint pain, regulated bowels 🙌🏻

Mentally>> Eliminated brain fog, increased energy, clearer thinking, overall sense of happiness, regained sense of control, reduced anxiety/depression 🧠

Another huge perk? You'll likely find you are saving money by eating more meals at home, having a plan, utlizing pantry staples, incorporating more plant-based proteins, and have an overall lower grocery bill! 💰

Actual reflections from people eating from the plans:

“The food tastes great. Best of all I have not been constipated since incorporating your food!! Finally!!!!”

"My energy is increased, and my skin is clearing up!"

"The recipes share ingredients so there is no waste!"

Learn more about The Veg Out Meal Plans here 

👉🏼👉🏼https://www.sarahkaminski.com/meal-plans/

This is the last week the free plan is available! Get your hands on it here 

👉🏼👉🏼http://www.sarahkaminski.com/freemealplan

#fueledbyplants

How to Eat More Veggies

#1 question we get when sharing with people that we eat a plant centered diet:

"Where do you get your protein?!?"

Think about this for a second. 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. 👻

So here's the deal. A 100% plant based diet isn't for everyone (we aren't 100%!).

What IS for everyone are the benefits we reap from incorporating MORE plants into our diet. 🥒🍈🌱

Start where you are! 👌🏼

If you don’t know where to start, ask for help! 🙋🏽‍♀️

I'm sharing my story on this 30 minute workshop, as well as 4 essential steps to ditch the diet mentality, heal your body, feel confident & comfortable in your skin, for LIFE.

Tune in 👇🏼👇🏼 !

What is a Plant-Based Diet?

You guys! I’ve been getting so many questions around plant based eating—

So... I’m super excited to be offering this FREE so webinar around what exactly that means, and how this lifestyle can serve you!! 🍓

This might be a good fit for you if you:

🥑Are tired of dieting, obsessing about food, your weight and your pant size..

🥕Feel bloated or are struggling with digestive issues..

🍒Have brain fog, fatigue or a difficult time focusing..

🥝Have heard of a plant-based diet but feel too uninformed or overwhelmed to give it a try..

Space is limited, and will fill fast! Save your seat HERE:

Can’t make it live? No worries. Register for a seat, and I will be sure to email over the recording!

In the meantime, drop your questions below! What do you want to knowwww?!
🍏🥝🥕🌶🍒🍅🍌🍍🍊🥦🥑🍓🥥

---

To honoring your body, feeling alive, and staying inspired in the skin you're in! 

Let's connect >>  Click here << 

---

Best Sources of Plant-Based Protein

#1 question we get when sharing with people that we eat a plant based diet:

"Where do you get your protein?!?"

Think about this for a second. 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. 👻

So here's the deal. A 100% plant based diet isn't for everyone (we aren't 100%!).

What IS for everyone are the benefits we reap from incorporating MORE plants into our diet. 🥒🍈🌱

Check out some of these delish sources of plant-based proteins.  Chances are, you are already incorporating more than you realize! 

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

photo cred: Health Magazine

Seitan, organic 

Green peas 

Hemp Hearts

Organic, 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.  Please email me for my recommendations! 

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

Organic, sweet corn

Broccoli 

Broccoli rabe

Potato

Avocado 

Spinach

Brussel sprouts 

Kale

Zucchini

Portobella mushrooms

Hubbard squash 

Collard greens

Now you might be like, well Sarah, how am I sure that I get all essential amino acids ?!  (these are the 9 essential acids necessary for optimal body function) Not to worry--  as long as you get a variety of proteins throughout the day, you'll get ample amounts of each amino acids. 

Start where you are! 👌🏼

If you don’t know where to start, please reach out!!  

Contact me directly HERE!