Wednesday, April 16, 2014

Top Athletes Following a Vegan Diet



I wanted to share a GREAT article Missi wrote showing that a person can be a top athlete while following a vegan diet.


Many athletes are now aware of the various health benefits that a vegan diet can bring; the low fat, clean, meat-free regime is great for trimming excess fat and providing the body with the key nutrients it needs to perform. Fruit and vegetables are great sources of numerous vitamins and minerals, as well as macronutrients – including protein. Grains, like quinoa and brown rice, are also fantastic sources of energy, busting the myth that a vegan diet will leave you tired and lethargic, especially if you’re an athlete.


For more on the vegan diet and the athletes that follow it, read this article

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Monday, April 14, 2014

Quinoa Sweet Potato Black Bean Casserole (DF, GF)




This came out SOOOO good.   It tasted GREAT as a side dish or as a filling for a burrito.  My taste tester thought this was REALLY good !!


Ingredients:
2 cups cooked quinoa
3/4 cup salsa (no sugar)
1/2 cup  Nutritional Yeast Flakes  (I use Now Foods) 
1 cup cooked and mashed or cubed or shredded sweet potatoes
1 - 15 oz can black beans, drained and rinsed (no added sugar)
2/3 cup chopped red bell pepper
2 tsp ground cumin
1/4 tsp ground black pepper
1/4 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground cardamom


Directions:
Mix all ingredients together in a bowl until well combined.

Put into a 9x9 pan or a casserole dish.

Bake at 350 degrees until the filling is hot, about 30 mins.


Estimated Nutritional Value per serving based on 6 servings:  Calories 250, Total Fat 2.9g, Cholesterol 0mg,  Sodium 480mg, Carbs 46.4g, Fiber 10.6g, Sugars 2.1g, Protein 15g



The promises of the Lord are promises that are pure, silver refined in a furnace on the ground, purified seven times.
Psalm 12:6  (NRSV)

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Saturday, April 12, 2014

Chocolate Coconut Peanut Butter Banana Chia Seed Pudding (DF, GF)




This was SOOOOO  good.  My co-workers also liked this !!  I need to start making this on a regular basis - it is GREAT to satisfy a sweet tooth !!!   Eat it as a snack or for dessert.

This recipe is adapted from this recipe.  



Ingredients:
1 and 1/3 cups unsweetened almond milk
1/3 cup Chia Seeds (I use Bob's Red Mill)
2 Tbsp unsweetened shredded coconut (I use Tropical Traditions  )
1/2 very ripe banana, mashed
1 Tbsp unsweetened cocoa powder (I use Hershey's)
2 tsp brown sugar or maple syrup or date syrup (DF use date syrup)
2 Tbsp natural peanut butter (no sugar)


Directions:
Put all the ingredients into a glass jar with tight fitting lid and stir or shake until well combined.   
Then refrigerate for a few hours or overnight (shake or stir occasionally).
  


Estimated Nutritional Value per serving based on 4 servings:  Calories 114,  Total Fat 7.8g, Cholesterol 0mg,  Sodium 99mg, Carbs 9.1g, Fiber 3.1g, Sugars 4.2g, Protein 3.5g



You have been raised to life with Christ, so set your hearts on the things that are in heaven, where Christ sits on his throne at the right side of God.
Colossians 3:1 (GNT)


If you order by clicking on any of my Tropical Traditions links and have never ordered from Tropical Traditions in the past, you will receive a free book on Virgin Coconut Oil, and I will receive a discount coupon for referring you.




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Thursday, April 10, 2014

Apple Oat Bran Muffins - Wheat Flour




These came out REALLY REALLY good.  These are nice and moist and have a GREAT flavor.  The dominant flavors are the apple and cinnamon.

The batter is on the thinner side when pouring into the muffin tins.




Ingredients:
1 and 1/2 cups whole wheat flour (I use Bob's Red Mill Whole Wheat Flour )
1 cup Oat Bran (I use Bob's Red Mill)
1/4 cup Sucanat  (I use Barry Farm)  (or brown sugar)
1 tsp baking powder
1/2 tsp baking soda
1 tsp ground cinnamon
1/2 tsp ground nutmeg
--------
1 - 12 oz can apple juice concentrate, thawed
1 tsp vanilla extract
1 and 1/2 cups chopped apples, peeled
2 medium to large very ripe bananas, mashed (about 1 cup)



Directions:
Mix apple juice concentrate, vanilla, apples and mashed bananas in one bowl. 

Mix the dry ingredients in another bowl.    

Add the dry ingredients to the wet ingredients and stir just until the dry ingredients are moistened.  


Pour into muffin pan and bake at 350 degrees for about 20-25 minutes or until toothpick inserted in the center comes out clean.  

I like using the silicone bakeware for my muffins.  The muffins  come out so easily and I don't need to grease the pan.  My favorites are:   Casabella Silicone Standard Muffin PanCasabella Silicone Large Muffin Pan, Casabella Jumbo Muffin Cups.


The OXO Large Scoop  is GREAT for scooping out batter into the muffin pan.  It is MUCH neater than when I used a spoon to scoop the batter into the pan - I no longer get batter all over the muffin pan !!!


Estimated Nutritional Value per muffin based on 12 muffins:  Calories 134Total Fat 1g, Cholesterol 0mg, Sodium  56mg, Carbs 31.2 g, Fiber 3g, Sugars  10.1g, Protein 3.6g


But you are a chosen people, a royal priesthood, a holy nation, God's special possession, that you may declare the praises of him who called you out of darkness into his wonderful light.
1 Peter 2:9 (NIV)




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Wednesday, April 9, 2014

Coconut Peanut Smoothie (DF, GF)




 I LOVE the taste of peanut butter and banana !!!




Ingredients:
2 very ripe bananas, sliced 
1/4 cup unsweetened almond milk
1/4 cup unsweetened shredded coconut
1/2 cup raw peanuts

Directions:
Put everything in a blender and blend until smooth and creamy.  I sprinkled extra shredded coconut on top.



For it is by God's grace that you have been saved through faith.  It is not the result of your own efforts, but God's gift, so that no one can boast about it.
Ephesians 2:9 (GNT)



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Monday, April 7, 2014

Crock Pot Tortilla Soup (DF, GF)




This is SOOOO good !!  My friend, who gave me the recipe, thought it tasted really good - pretty much the same as her recipe !  

This recipe was adapted from a recipe a friend gave me (which had chicken in it - YUCK!!! ).





Ingredients:
1 - 14 oz can Hearts of Palm
4 cups water or vegetable broth
1 - 15 oz can pinto beans (I used the liquid)
1 - 15 oz can kidney beans (I used the liquid)
1 - 15 oz can of corn (I used the liquid)
1 - 15 oz can diced tomatoes (I used the liquid)
1 - 4 oz can diced green chilis
1 Tbsp minced jar garlic
1 Tbsp ground cumin
2 bay leaves
1/2 to 1 Tbsp chili powder (depending on how spicy you like it)
1/4 tsp ground black pepper
2 tsp garlic powder
2 tsp onion powder
1 Tbsp oregano
8 corn tortillas, torn into small pieces


Directions:
To prepare the hearts of palm, cut them in half by slicing half way into the hearts and pull out the middle of the hearts.  Then shred them with your fingers.  The tender, shredded inside part will go in the soup.

In a crock pot, combine all ingredients and cook on low for 10 to 12 hours.


Estimated Nutritional Value per serving based on 10 servings:  Calories 181, Total Fat 1.6g, Cholesterol 0mg,  Sodium 688mg, Carbs 35g, Fiber 8.3g, Sugars 4.6g, Protein 7.9g


 
This shows that the Lord is just, that there is no wrong in my protector.
Psalm 92:15 (GNT)



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Sunday, March 23, 2014

Coconut Apple Cinnamon Pecan Muffins (GF)





These are REALLY REALLY good.  These have a GREAT flavor.  You can definitely taste the cinnamon, coconut and apple pieces and there is a crunch from the pecans. 

My co-workers also liked them and thought they were really good.  

This recipe was adapted from this recipe.






Ingredients:
1 cup White Rice Flour  (I use Bob's Red Mill)
1/4 cup tapioca starch (I used Let's Do...Organic from Edward & Sons)
1/4 cup corn starch 
 (I use Bob's Red Mill)
2 tsp baking powder
1 tsp baking soda

1/2 tsp Xanthan Gum  (I use Barry Farm)
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1/4 cup Sucanat 
(I use Barry Farm)  (or brown sugar) 
1 cup pecans, chopped  
1 cup unsweetened shredded coconut  (I used Let's Do...Organic from Edward & Sons )
 --------
2 Tbsp molasses
1 cup unsweetened applesauce
1/3 cup unsweetened almond milk
1 tsp vanilla extract
1 and 1/2 cups chopped peeled apples
2 medium to large very ripe bananas, mashed


Topping:
1 Tbsp brown sugar
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg


Directions:
Mix molasses, applesauce, milk, vanilla, apples and mashed bananas in one bowl. 

Mix the dry ingredients in another bowl.    

Add the dry ingredients to the wet ingredients and stir just until the dry ingredients are moistened.  


Pour into muffin pan, sprinkle with topping mixture and bake at 350 degrees for about 20-25 minutes or until toothpick inserted in the center comes out clean.  

I like using the silicone bakeware for my muffins.  The muffins  come out so easily and I don't need to grease the pan.  My favorites are:   Casabella Silicone Standard Muffin PanCasabella Silicone Large Muffin Pan, Casabella Jumbo Muffin Cups.


The OXO Large Scoop  is GREAT for scooping out batter into the muffin pan.  It is MUCH neater than when I used a spoon to scoop the batter into the pan - I no longer get batter all over the muffin pan !!!


Estimated Nutritional Value per muffin based on 12 muffins:  Calories 224,  Total Fat  9g, Cholesterol 0mg,  Sodium  116mg, Carbs 33.9g, Fiber 3.5g, Sugars 11.6g, Protein 2.1g


"I was naked when I was born, and I will be naked when I die.  The Lord gave these things to me, and he has taken them away.  Praise the name of the Lord."
Job 1:21 (NCV)


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Saturday, March 22, 2014

Tofu Pumpkin Spinach Lasagna




I did not have any squash, so I modified  this recipe  to come up with the following recipe.  This was SOOOO good...I just wanted to keep on eating it !!!!





Ingredients:
1 box lasagna noodles
1 and 1/2 jars low sodium spaghetti sauce (about 40 ounces)
--------
1 package silken tofu (I use  Morinu Soft Silken Tofu )
1/4 cup almond milk
--------
1 can pumpkin puree
1 tsp oregano
1 tsp basil
1 tsp garlic salt
1/4 cup Nutritional Yeast Flakes (I use NOW Foods)
1 - 10 ounce package frozen chopped spinach, thawed and drained well


Directions:
Place tofu and almond milk in a blender and blend until smooth and creamy. 

Pour into a bowl and add in all the other ingredients (EXCEPT lasagna noodles and spaghetti sauce).   Stir until well combined. 

To assemble, in a 9x13 lasagna pan, spread a thin layer of spaghetti sauce, then a layer of noodles, then a layer of the tofu filling.  Continue in the same order.  Finish with a layer of noodles topped with the spaghetti sauce.  

If using lasagna noodles that are not pre-cooked, let the assembled lasagna sit for at least 30 minutes to allow time for the noodles to soften.

Bake at 350 degrees for about an hour.


Estimated Nutritional Value per serving based on 12 servings:  Calories 179, Total Fat 4.1g, Cholesterol 8mg,  Sodium 61mg, Carbs 28.6g, Fiber 4.5g, Sugars 4.7g, Protein 10g


Then he said, "Beware!  Guard against every kind of greed.  Life is not measured by how much you own."
Luke 12:15  (NLT)


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Sunday, March 16, 2014

Pinto Beans Salsa Corn and Rice (DF, GF)




I ALWAYS liked beans and rice !!!  Beans and rice makes a GREAT side dish or burrito filling or potato topping.  It also is GREAT to take for lunch.





Ingredients:
4 cups cooked brown rice
3/4 cup salsa (no sugar)
1 can pinto beans, drained and rinsed
1 green bell pepper, chopped
1 cup diced tomatoes
1 cup corn
1/2 tsp ground cumin
1 Tbsp dried cilantro flakes
3/4 tsp onion powder
3/4 tsp garlic powder
1/4 tsp chili powder (optional)


Directions:
Combine all ingredients together in a bowl.  Serve warm or cold.  To serve warm, microwave for a few minutes.




Estimated Nutritional Value per serving based on 8 servings:  Calories 250, Total Fat 2g, Cholesterol 0mg,  Sodium 307mg, Carbs 51.7g, Fiber 5.5g, Sugars 2.7g, Protein 7.4g




I will be happy because of you; God Most High, I will sing praises to your name. 
Psalm 9:2 (NCV)



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Saturday, March 15, 2014

Mocha Cinnamon Muffins - Wheat Flour





These are REALLY good...I took these to a brunch along with double chocolate mint muffins (yet to be published)...I came home with an empty container !!!!  ALWAYS a good sign that people liked what you brought !!!!!







Ingredients:
1 and 1/4 cups whole wheat flour (I used Bob's Red Mill Whole Wheat Flour )
1/4 cup Sucanat   (or brown sugar) (I use Barry Farm for Sucanat)
1/3 cup unsweetened cocoa powder  (I use Hershey's)
1 tsp baking powder
1/2 tsp baking soda

1/8 tsp salt
2 tsp ground cinnamon
1/4 tsp ground nutmeg
1 Tbsp instant coffee
--------
1 and 3/4 cup unsweetened applesauce
1 tsp vanilla extract
1 and 1/2 tsp Coffee Extract  (I use OliveNation)
2 large very ripe bananas, mashed


Directions:
Mix applesauce,  vanilla, coffee extract and mashed bananas in one bowl. 

Mix the dry ingredients in another bowl.    

Add the dry ingredients to the wet ingredients and stir just until the dry ingredients are moistened.  


Pour into muffin pan and bake at 350 degrees for about 20-25 minutes or until toothpick inserted in the center comes out clean.  

I like using the silicone bakeware for my muffins.  The muffins  come out so easily and I don't need to grease the pan.  My favorites are:   Casabella Silicone Standard Muffin PanCasabella Silicone Large Muffin Pan, Casabella Jumbo Muffin Cups.


The OXO Large Scoop  is GREAT for scooping out batter into the muffin pan.  It is MUCH neater than when I used a spoon to scoop the batter into the pan - I no longer get batter all over the muffin pan !!!


Estimated Nutritional Value per muffin based on 10 muffins:  Calories 120,  Total Fat .6g, Cholesterol 0mg,  Sodium 98mg, Carbs 27.9g, Fiber 2.8g, Sugars 10.8g, Protein 2.5 g




The payment for sin is death.  But God gives us the free gift of life forever in Christ Jesus our Lord.
Romans 6:23(NCV)
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