Corn Black Bean Relish

Can you use a can opener? Can you chop a few vegetables? Then you can make this.

Shout out to my mom for showing me how to make this way back when. It’s so so simple (and affordable!). All you have to do is open a few cans, chop a few veggies, and top with your favorite spices or hot sauce. Then mix and enjoy a big (lunch all week big) bowl of deliciousness for less than $4! Continue reading

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Easy Hummus

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Hummus is a serious staple of a vegan diet. The chickpeas (aka garbanzo beans) are full of protein (28 g in this recipe), fiber, and unique antioxidants.

This recipe is so easy! All you have to do to make fresh, chemical free hummus is open a can, add a few ingredients, and turn on the blender (or food processor). That’s all it takes!

I love enjoying hummus with fresh peppers, cucumbers, and carrots. Its also delicious on pita bread or with crackers. Pair it with some tabbouleh and falafel and now we’re really talking.

Feel free to add as much garlic and spice as you’d like! Like many of the recipes on Flavors of Living, this is meant to serve as a base to get you more comfortable in the kitchen and to allow you to find what you enjoy eating. So experiment away! Red pepper and olive are two of my favorite add-ins.  Continue reading

Everyday Dinners

Reminder – you do not have to be a skilled chef (or spend tons of money) to eat healthy, real foods that taste great.

You have the power to make simple changes that make significant impacts on the way you eat and feel. Eating healthy doesn’t always mean a fancy meal, a picturesq dish, everything from scratch, or always following a recipe. Sometimes a healthy meal is simply putting together whatever’s in the pantry or leftover from last night.

It is very possible to make healthy changes in your life without spending a ton of money or spending hours in the kitchen. These meals didn’t even require a recipe or measuring cups! Start to learn how to cook without a recipe by learning a few basic cooking techniques and refining your taste (AKA getting into the kitchen and experimenting!).

These are my 100% real, everyday dinners. You’ll see lots of leftovers, salads, and potatoes. Why? They’re versatile and I’ve always got them on hand. Plus, they’re full of lots of good nutrients and minerals.

For each meal I’ve provided an estimation of some key nutritional highlights. They’re not perfect, but should give you a glimpse into where my vitamins are coming from. Noted- I do take some supplements as well! More on that coming soon. 

I focus on getting a variety of foods on my plate and use spices to keep it interesting. I’m always trying out new creations. I’ll keep updating here to show you what I’m cooking up next. But, to make sure you don’t miss a thing, be sure to follow me on Instagram! Share your creations with #FlavorsOfLiving.


 

Lentil Stuffing Bake

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Stuffing = lentil, mushroom, kale, cranberry (recipe coming soon)

  • Calories – 148
  • Protein – 8 g
  • Iron – 16%
  • Vitamin C – 8%
  • Calcium – 3%

Crust = Pillsbury crescent roll 

  • Calories – 100
  • Protein – 2 g

All American

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Vegan sloppy joe with beefy crumble + manwich + mustard

  • Calories – 255
  • Protein – 18 g

Baked russet potato + nutritional yeast

  • Calories – 130
  • Protein – 6 g
  • Vitamin C – 45%
  • Potassium – 620 mg

Side salad with tomato + onion w/ oil + red wine vinegar

  • Calories – 25
  • Protein  – 1 g

 

Southwest Roll Up

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Sprouted tortilla + Tofutti cream cheese + mashed sweet potato + mashed black beans w/ fresh cilantro + hot sauce

  • Protein – 12 g
  • Fiber – 11 g
  • Calories – 315

    Freezer Shepard’s Pie and Village Salad

Shepherd’s Pie (recipe coming soon!)

  • Calories – 348
  • Protein – 17 g
  • Potassium – 1442 mg (41%)
  • Irong – (32%)
  • Vitamin C – (75%)

Village Salad

  • Calories – 70
  • Fiber – 3 g
  • Protein – 2 g
  • Vitamin C – (17%)
  • Iron – (7%)

Continue reading

Roasted Root Vegetables

This dish couldn’t be simpler and more versatile. You can use whatever potatoes (or any root vegetables really!), spices, and oils you have on hand.

It takes about 10 mins of prep (from washing to potato to doing the dishes). Then you just pop it in the oven and do whatever else needs to get done! After 45 minutes or so, a healthy real dish is ready (plus it’s vegan and gluten free to boot!).

This dish naturally makes a great side. But with a few simple adjustments it can easily be served as an appetizer or entree (just add a big salad or serve yourself a plate full and you’re all set). Continue reading

Basic Acai Bowl

Acai bowl – the smoothie you eat with a spoon

 Until I tried this myself, I was quite the acai bowl skeptic. I’m not the biggest fan of smoothies so I didn’t really get the hype or huge pull.

Boy, was I wrong. Being able to eat with a spoon (and even chew!) made me slow down and really taste each bite.

Three huge pluses with acai bowls

  1. Easy. Prep, clean up, and shopping are all a breeze. Can also be prepped before and blended in the AM!
  2. Nutritious. Fruit, nuts, seeds, milk – need I say more?
  3. Customizable. Between the blender ingredients and the toppings, the options are nearly endless.

Continue reading

Tofu Scramble Tacos

Is it still brunch if it’s after noon?

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This tofu scramble was fantastic. I have to admit I was a little skeptical but the flavor is perfection.
I get questions all the time about how I get enough plant powered protein. The trifecta of beans, tofu, and veggies has 18 grams of plant protein!!

Continue reading

Chia Seed Egg

When you think about it, most baked goods are just different combinations of the same few ingredients. Puddings, cakes, cookies, pies, and breads are all made from a few versatile ingredients (primarily flour, sugar, eggs, milk).

Vegan baking is made much easier by the variety of milk alternatives and the ease of making flax and chia eggs. Continue reading