Homemade Almond Milk!

Great for smoothies or just straight on the rocks, homemade almond milk is a healthy and nutritious way to get your heathy fats. Dairy free, low in calories, low in sugar and high in vitamin E. Give it a try today!

Homemade Almond Milk!

Only 3 ingredients needed for this 100% all natural almond milk
Prep Time 2 d
Servings 2

Equipment

  • Nutribullet or any other high power blender.
  • Strainer. Cloth strainer works best.

Ingredients
  

  • 2 cups almond soaked, drained and rinsed
  • 4 cups water 2 cups for soaking and 2 cups for blending
  • 1 tbsp honey, stevia or sweetener of your choice optional

Instructions
 

  • Soak almonds in 2 cups of water for 2 days.
  • Drain and rinse almonds.
  • Blend almonds and sweetener (optional) and remainder of water in bender at the highest possible speed.
  • Pour through cloth strainer and be sure to squeeze out all liquid. Enjoy!

Quick, healthy and tasty vegan meal.

Jamaican style one pot vegan dish

Prep Time 10 mins
Cook Time 15 mins

Equipment

  • Large Sauce Pan

Ingredients
  

  • 1 can corn drained and rinsed
  • 1 can black beans drained and rinsed
  • 1 can white beans drained and rinsed
  • 2 heads broccoli shopped into medium to small pieces
  • 1/2 each red, green, yellow, orange bell pepper chopped
  • 1 can coconut milk
  • 1 tbsp coconut oil or olive oil
  • 1/4 tbsp Jamaican jerk seasoning add or remove quantity as you like
  • 2 tbsp Jamaican curry powder any curry powder of your liking will do
  • 1/2 small onion chopped
  • 1/4 tsp garlic power
  • 1/2 tsp Italian seasoned salt
  • 1/4 tsp black pepper
  • 1 tsp seasoned salt
  • 1 medium carrot chopped

Instructions
 

  • Heat oil in sauce pan.
  • Sautee onion and peppers for approximately 5 minutes.
  • Add carrot and broccoli, sautee for additional 5 minutes.
  • Add, corn and beans, combining all ingredients by stirring.
  • Add all remaining ingredients, place heat on medium to low and let simmer for about 10 minutes.
  • Enjoy!

DOES EATING AT NIGHT MAKE ME FAT?

My philosophy has always been to eat whenever I am hungry, I just make sure I am conscious of what I eat by making healthy choices. 

Weight gain is the result of regularly eating more calories than you burn, not when you eat. I eat 5-6 times during a 24 hour period. This may include me having dinner at 10 pm, as a result of having a late lunch or working late. I have not gained weight or seen any noticeable increase in my body fat percent. If you have experienced weight gain, this has occurred because of excess caloric intake and not the timing of your meals. 

The body does not have a clock that determines that food consumed after 6 pm should be  stored, especially carbohydrates as fats. Each one of our bodies have a certain amount of calories that can be consumed without gaining weight, and as long as we do not exceed that number, weight gain will not occur. 

While I do not count calories, based on the types of foods that I eat and the frequency of which I eat, I would say I consume over 2,500 calories per day. Therefore it is imperative that I expend more calories than I have consumed, to not gain weight. That said, I do not rely on exercise alone to burn calories. Depending on the type of exercises, some days I only burn about 500 calories during my workout. 

Approximately 3,500 calories equals a pound of body fat, so to loose 1 to 2 pounds per week you must maintain an average caloric deficit of 500 to 1000 calories per day. However a person could burn 500 calories during exercise and spend the rest of the day participating in sedentary activities. 

Keep in mind the amount of energy/calories expended while at rest amounts for, approximately 70% of your total daily energy expenditure. Therefore, about 70% of your total daily caloric intake is required to sustain vital bodily functions such as digestion, respiration and blood circulation. 

Again, eat when you are hungry, choose your food wisely and make sure you are burning more calories that you consume. Starvation is not the key to weight loss! 

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Reference: NASM Essentials of Personal Fitness Training, 4th Edition.

Packed with the blood clotting vitamin K, Swiss chard is a green leafy nutritional powerhouse.

Swiss chard is a healthy nutritious vegetable and is a great source of vitamins K, A and C, as well as iron, potassium and magnesium. Vitamin K, plays an important role in clotting the blood to prevent excessive bleeding as well as assisting with bone formation. Low levels of vitamin K are associated with low bone mineral density, which could lead to osteoporosis in women and increased fracture risks.

Daily Recommended amount for Vitamin K.

The recommended daily amount for vitamin K is 120 micrograms a day for men and slightly lower for women at 90 micrograms. 1 cup of cooked Swiss chard contains over 300% of your daily recommended amounts of vitamin K. Megadoses of vitamins A and E counteracts the actions of vitamin K. Too much Vitamin A hampers the absorption of vitamin K and too much vitamin E decrease the vitamin K clotting factor.

According to the CDC, babies are born with small amount of vitamin K stored in their bodies, which can lead to serious bleeding problems if not supplemented.   https://www.cdc.gov/ncbddd/vitamink/facts.html

Sources of vitamin K.

We obtain vitamin K from two sources: food (mainly plant foods) and bacteria living in or colons. Green leafy vegetables, especially Swiss chard, spinach, turnip greens, broccoli and brussels sprouts, provides sufficient amounts of vitamin K.

Other foods with vitamin K are:

Kidney beans – 1 cup – canned – 256 grams

Collard greens – 1 cup – cooked – 190g

Kale – 1 cup – cooked – 130g

mangoes – 1 mango – raw – 207 grams

Grapes – 1 cup – raw – 160 grams

This one-pot vegan meal is packed with vitamins K, C, E, B6 as well as iron, magnesium, potassium, calcium, protein, and dietary fiber.

Sautee Swiss Chard with Beans and Peppers

Ingredients
  

  • 2 bunches red swiss chard
  • 1 can red kidney beans drained and rinse
  • 1 can white beans drained and rinsed
  • 1 can corn drained and rinsed
  • 1/4 red, yellow, green, orange, bell pepper chopped
  • 2-3 stalks thyme
  • 1 tablespoon olive oil
  • 1/4 teaspoon Jamaican jerk seasoning
  • 1 tablespoon Italian seasoning
  • salt and pepper to taste
  • 1/4 cup water

Instructions
 

  • Sautee Swiss chard in olive oil for approximately 5 minutes on medium heat
  • Add the water and let cook for an additional 3-5 minutes 
  • Add bell peppers stirring all ingredients together 
  • add corn, red beans and corn, combine all ingredients
  • add thyme, Jamaican jerk seasoning, Italian seasoning and salt and pepper, combine all ingredients and let cook for an additional 3-5 minutes 

Notes

Feel free to add more seasoning to suite your tase

Sources: NASM Nutrition – 4th edition.

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Making your meatless meals yummy is all in the spices!

This one pot vegan meal took me about 30 minutes to prepare. For those who say preparing healthy meals are expensive and time consuming. I say, it does not have to be that way. Try it! like it! Share it!

Curried Chickpeas with Sweet Potatoes and Carrots

Ingredients
  

  • 1 can garbanzo beans same as chickpeas
  • 1 can low sodium coconut milk
  • 2 medium sweet potato chopped
  • 3 medium carrot chopped
  • 1 tablespoon olive oil or coconut oil
  • 1 tablespoon Italian seasoning
  • 1/4 teaspoon Jamaican jerk seasoning
  • 1 teaspoon thyme
  • 2 tablespoon spicy curry powder
  • 1/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon garlic powder optional
  • 1/4 teaspoon cayenne pepper

Instructions
 

  • Sautee carrots and sweet potatoes in olive oil until both are tender
  • Add garbanzo beans, stir all ingredients together 
  • Add Italian seasoning, Jamaican jerk seasoning, thyme, salt, pepper, garlic powder, cayenne pepper, and curry powder, mix all ingredients together
  • Add coconut milk, stir all ingredients together and let simmer for an additional 3-5 minutes
  • Enjoy

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Couscous contains 6 grams of plant based protein per serving!

Couscous is a great alternative to white and even brown rice. With 6 grams of protein per serving, this North African staple is also a great source of several B vitamins, as well as minerals such as; iron, manganese, zinc, calcium and potassium.

Couscous!

Ingredients
  

  • 1 cup couscous
  • 1/2 cup vegetable broth chicken stock can be used as well
  • 1/2 cup water
  • 1 teaspoon olive oil or butter

Instructions
 

  • Bring water, vegetable broth and olive oil to a boil 
  • Add couscous and stir 
  • Remove from heat, let sit for 4-5 minutes, fluff with fork
  • Enjoy

Stew Curried Chickpeas with Collard Greens.

Stew Curried Chickpeas with Collard Greens

Ingredients
  

  • 1 can Garbanzo Beans (Chickpeas)
  • 2 bunches fresh collards greens can greens can be used as well (1- can)
  • 1 can coconut milk
  • 1/4 red, green, yellow, orange, bell pepper chopped
  • 1 medium carrot chopped
  • 1 tablespoon olive oil
  • 1/4 teaspoon Jamaican jerk seasoning Grace brand is my favorite
  • 1 teaspoon paprika
  • 1 tablespoon Italian seasoning
  • salt and pepper to taste
  • 1 can sweet corn
  • 1/2 cup water

Instructions
 

  • Sautee carrots and collard greens in olive until both are tender
  • Add onions and bell pepper, sautee for an additional 5 minutes
  • Add garbanzo beans, corn and coconut milk, stir gently until all ingredients are combined 
  • Add all remaining ingredients and stew for an additional 5-10 minutes 
  • Enjoy

Notes

Feel free to add additional seasoning as desired.