Healthy, Weight-Loss Veggie Bowl w Oil-Free Goddess Dressing

Make some noise if you like filling your body with some delicious a** good food, that will keep you healthy & happy?! This recipe will give you all the energy you need, while also stuffing you with veggies. It’s oil-free, full of essential nutrients, and tastes damn good.

Shout out to Nora for the amazing goddess dressing, from Nora Cooks.

Ingredients:

  • 1 c quinoa, cooked according to package
  • 3 tbsp olive oil
  • 4 c brussel sprouts, halved
  • dash of salt and pepper
  • dash of cumin
  • dash of paprika
  • dash of garlic powder
  • 1 large sweet potato, diced
  • dash of salt and pepper
  • 1 cauliflower, cut into small florets
  • dash of pepper
  • dash of curry powder
  • handful of spinach

    Goddess Dressing
  • 1 1/2 c raw cashews
  • 3/4 c water
  • 3 tbsp fresh lime juice
  • 1 tbsp pure maple syrup
  • 1/2 tsp salt
  • 1/2 c cilantro, lightly packed
  • 1/2 c parsley, lightly packed
  • 2 green onions, chopped

Instructions:

  1. Preheat your oven to 400 degrees, and line 2 baking sheets with tinfoil. When I cooked this I did brussel sprouts on one, cauliflower and sweet potato on the other.
  2. For the brussel sprouts, lay them out on the first baking sheet, drizzle with 1 tbsp olive oil, and top with salt and pepper, cumin, paprika, and garlic powder.
  3. The sweet potatoes will be laid out on half of the other baking sheet, drizzled with 1 tbsp olive oil, and topped with salt and pepper.
  4. Cauliflower will go on the other half of the second baking sheet, drizzle with 1 tbsp of olive oil, and sprinkle on curry powder.
  5. Place both baking sheets in the oven for 15 minutes, remove flipping everything with a spatula, and returning to the oven cook for another 15 minutes.
  6. While the veggies are roast you can make the Green Goddess dressing.

    Goddess Dressing
  7. You will need a high powered blender such as a Vitamix for best results. First, soak the cashews in very hot water for at least 5 minutes, longer if desired. I do this by boiling water in my tea kettle and pouring it over the cashews in a bowl or measuring cup.
  8. Drain and rinse the soaked cashews, then add them to your blender, along with the water, lime juice, maple syrup and salt. Blend until very smooth.
  9. Add the fresh herbs and onions to the blender and pulse or blend to combine. I prefer to pulse it so you can still see some tiny flakes of the herbs, but you could blend it until very smooth as well.
  10. You can serve immediately, or refrigerate for up to 5 days. It may thicken a bit in the refrigerator, so thin it with water if desired.
  11. Plate your spinach, top with quinoa, veggies, and dressing. Enjoy that sh*t.

Delicious Winter Soup: Made w Butternut Squash and Lentils

Please try this. I’m telling you, if you crave to feel comfort and love in a bite of food, you’ll be happy with this recipe. It’s so tasty and warm and full of flavor. I can’t EVEN. Serve with a side of buttered up garlic bread, omggggg.

This amazing recipe is borrowed from the lovely Deryn at, Running on Real Food.

Ingredients:

  • 1 medium white onion, about 2 cups diced (300 g)
  • 3 cloves garlic, minced
  • 1 rib celery, chopped, about 1/2 cup (85 g)
  • 2 tsp curry powder
  • 1 tsp cumin
  • 1 cup uncooked red lentils
  • 3 cups cubed butternut squash (350 g)
  • 1/2 cup light or full-fat coconut milk
  • 1 28 oz can diced tomatoes
  • 4 cups vegetable broth

Instructions:

  1. Add the onion, garlic and celery to a large soup pot with 2-3 tbsp vegetable broth.
  2. Cook over medium-high heat for 7-8 minutes until softened and fragrant. If the pot dries out, add a few more splashes of broth.
  3. Add the curry powder and cumin, stir and cook for 2-3 more minutes.
  4. Add the rest of the ingredients and bring to a light simmer.
  5. Lightly simmer, uncovered for about 20 minutes until the butternut squash and lentils are tender.
  6. Carefully scoop out 2 cups of the soup and add to a blender. Puree until smooth the pour back into the pot.
  7. Enjoy right away or store in a sealed container in the fridge for up to 5 days. It can also be frozen for up to months.

Clean Eating: Rice & Beans w/ Avocado Lime Sauce

This b*tch is oil free, less than 10 ingredients, and has that protein and fiber combo going for it. I think simple dishes should be more commonly sought after… not spice wise but for the sake of clean eating and weight control, it seems simpler recipes go a long way.

Ingredients:

  • 1 cup brown or white rice, cooked according to package
  • 1 14 oz can kidney beans, drained and rinsed
  • cilantro
  • 1/4 tbsp garlic powder
  • 1/2 tsp paprika

    Avocado Lime Sauce
  • 1 avocado
  • 1 lime, juiced
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • extra water as needed

Instructions:

  1. Prepare avocado lime sauce, in a food processor combine avocado, lime, spices, and start with 1/4 c water, run the processor. See if it’s the consistency you want, if not add water as needed.
  2. Plate the rice, add beans, add spices and mix it all together. Then top with avocado lime sauce! Super easy.

Vegan Taco Salad w Secret Sauce

Nice lil salad for those days you want to eat light, but don’t think it isn’t satisfying and filling… because it is. I don’t usually eat salads like ever so that’s saying something.

Ingredients:

  • spring salad mix
  • 1 14.5 oz can of black beans drained and rinsed
  • 1 tomato, diced
  • 1/2 avocado, cut in cubes
  • frozen corn, pan fried dry until charred

Special Sauce:

  • 1/2 avocado
  • 4 tbsp sriracha
  • 2 limes
  • chili powder
  • 1/4c water to thin

Instructions:

  1. Make that saucy sauce. In a food processor add all ingredients and blend. If it isn’t thin enough add water until it’s the consistency you want. What’s nice about this sauce is you can add whatever you need to fix it to your liking. Need more spice just add sriracha and mix, more lime, add it in.
  2. Once your sauce is the taste and consistency you like, build your salad. Spring mix, black beans, top with your veggies and then finally your sauce/dressing!

Low-Fat, Spanish Cauliflower Rice

A tastey lil meal, filling because of the beans but not too heavy due to the cauli rice. Simple meal with a few spices that bring it all together, and only 10 ingredients.

Ingredients:

  • 1 tbsp olive oil
  • 1 12 oz bag of frozen cauliflower rice
  • 2/3 c frozen corn
  • 1/2 tsp garlic powder
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1/4 tsp cayenne pepper
  • optional: Tapatio
  • 1 15 oz can black or kidney beans
  • Toppings:
  • cilantro
  • avocado

Instructions:

  1. Heat olive oil in a large frying pan on medium heat. Add cauliflower rice and corn, cooking for a few minutes until thawed.
  2. Throw in the spices and Tapatio if using, mix well.
  3. Add beans, cook for 5-8 minutes until everything is heated through, serve, top with cilantro and avocado.

Serves: 3

250 calories per serving (320 with 1/2 an avocado)

11.8 g protein, 42.8 carbs, 6 g fat with oil (1.5 without oil and avocado)

Amazing Yogurt Parfait

Super simple, super easy breakfast idea for those on the go. Sometimes mornings can be hectic, but that doesn’t mean skip, eat yo breakfasts’. Plus, you won’t want to skip this one, it’s delicious. I made mine vegan, but you can use any yogurt.

Ingredients:

  • plain coconut yogurt (or yogurt of choice, plain is best)
  • 1 banana
  • 1/2 c blueberries
  • 1/3 c granola
  • 1 tsp ground flax
  • 1 tsp chia seeds
  • optional: drizzle of honey

Instructions:

  1. Start with a base of yogurt, 1 serving size is usually 1 cup, top with fruit, granola, ground flax, chia seeds, and honey if desired. Enjoy that sh*t.

Low Cost Vegan Meal Prep and Recipes

Although it takes extra time to get it all done, it’ll be out of the way for the next week, and helps you to eat healthy without the “I’m too tired to prep and cook anything” after work thoughts that lead to Chinese take-out.

Start with picking a day! For me, it’s Sunday, I’ll hit the gym and on my way home stop and get groceries with the plan of prepping already set in my mind when I get home… no excuses!

I’ll start with my typical grocery list (for one):

Veggies:

  • 1 head broccoli
  • 1 head cauliflower
  • 1 green bell pepper
  • 1 container spinach (organic)
  • 2 red onions
  • 1 lb bag of carrots
  • 1 lb bag of sweet potatoes
  • 3 avocados
  • 4 tomatoes on a vine

Fruit:

  • 1 bag of grapes
  • 3 bananas
  • 1 bag of frozen blueberries
  • 2 apples

Grains:

  • brown rice
  • whole wheat bread (low sugar)
  • cereal (8 grams of sugar or less)

Refrigerated/Cold:

  • almond milk (original/unsweetened)
  • 1 container hummus (I love red pepper hummus!!)
  • 1 container salsa

Canned:

  • 2 14oz can black beans
  • 2 14oz can chickpeas

Misc:

  • peanut butter

Total: $39.65

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*not pictured is the bread, soy milk, and cereal, I already had those!
** added cost would be $6.89

Meal Prep:

  1. Prepare 2 cups of dried rice according to package, store in a Tupperware.
  2. Cut the bell pepper into strips, store in a Ziploc or Tupperware.
  3. Rinse and peel half the bag of carrots, cut them into strips (cut in half long-ways, and cut those in half) and store in Z or T.
  4. Rinse half the bag of sweet potatoes, and dice into dime-sized pieces, store in a Z or T.
  5. Cut the broccoli into florets and store in Z or T.
  6. Cut the cauliflower into florets and store in Z or T.
  7. Rinse off grapes and put in a bowl.
  8. Rinse off apples (slice if you are going to eat one the next day)
  9. Grab two tomatoes and dice, store. Grab another two and cut into slices, store.
  10. Peanut sauce
  11. Chickpea mash

*onion is chopped right before cooking because the onion pulls in toxins after being cut open and isn’t as great compared to fresh!

You’re prepped!! Now you can just throw together easy meals when you get home, and there isn’t much prep needed.

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Some of my favorite recipes using these ingredients:

Banana, Blueberry, Spinach Smoothie

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Avocado Toast with Black Beans Mash

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Spiced Veggie and Rice Bowl

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Buddha Bowl

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Chickpea “Tuna” Sandwich

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