Easy Spice Mix Guide

A huge misconception that people have is that healthy food is bland or unsatisfying or just plain boring… Not true!!

Spices really elevate a dish into something fantastic. These spice mixes can serve as a base for many dishes. They’re great to add to ROASTED VEGETABLES, mashed potatoes, SOUR CREAM (makes a great dip), pasta, and more.

Cajun Spice Blend

2 tbs cumin + 2 tbs coriander + 2 tbs paprika + 1 1/2 tsp salt + 2 tsp pepper + 1 tbs oregano + cayenne pepper to taste

Chili Seasoning

2 tbs chili powder + 1 tsp cumin + 1 tsp coriander + 1 tsp garlic powder + 1/2 tsp onion powder + 1/2 tsp salt

Taco Seasoning

@ tbs + 2 tsp cumin + 1 tsp onion powder + 1 1/2 tsp garlic powder + 1/2 tsp cayenne pepper + 1 tsp salt + 1/2 tsp oregano

Greek Spice Blend

1 tbs garlic power + 1 tbs dried basil + 2 tbs oregano + 1 tsp salt + 2 tsp pepper + 2 tsp dried sparsely + 2 tsp rosemary + 1 tsp dried thyme

Pumpkin Spice Blend

1/4 c ground cinnamon + 3 tsp ground ginger + 2 tsp nutmeg + 1 tsp ground cloves

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%)

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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

Apple Onion Focaccia

I feel like there’s not really a wrong way to make a focaccia… but this is one of my favorites.

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Apple Onion Focaccia

Inspired by Thug Kitchen
(Serves 6)                                                                                                                                                  (prep – 25 cook -20)

2 teaspoons and 4 tablespoons olive oil
1 middle yellow onion, sliced into thin strips
1 apple, sliced into thin half-moons*
1 tsp lemon juice
1 tbs fresh thyme
1 tbs fresh rosemary (sub 1 tsp dried)
Pillsbury Pizza Dough
1 tablespoon unsweetened nondairy divert of your choice

*Whatever you have on hand                                                                                                                             

  1. Preheat oven to 450°F. Grease a rimmed baking sheet.
  2. In a skillet, heat 1 tsp of a olive oil over middle heat.
  3. Add the onion and saute until they are browned, 6 to 8 mins. Remove onion from skillet.
  4. Heat another 1 teaspoon olive oil in the same pan.
  5. Add apple slices and cook over middle heat.
  6. Add 1 tsp lemon juice, 1 tbs fresh thyme, 1 tbs fresh rosemary. Saute until apple is slightly browned, 5 to 7 mins.
  7. On a well-floured surface,shape dough into a rectangle an in. or so thick.
  8. Place that on greased baking sheet.
  9. Use fingers to pocket surface. Mix a remaining 4 tbs of olive oil with milk and brush over dough.
  10. Scatter half the onions over the bread.
  11. Put down the apple slices in a singular layer.
  12. Scatter on a rest of a onions and bake until a bread looks gold, 15 to 25 minutes. Serve warm or during room temp.

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15 Minute Stir Fry

I love meals that are quick, don’t require a lot of dishes, and can be made with whatever I have on hand. Stir fry meet all of those requirements and can pack a serious protein punch.


Mix it up with whatever you have. Love mushrooms? Double them. Need some onions? Add some. Want more protein? Tofu!

FYI – This a “Meal Idea”. Meal Ideas will provide inspiration for a dish or meal that can be easily made with a lot of variation (to accommodate taste or what you have in on hand).

I will be updating the post as I try out new creations and encourage you to share what you make as well! Comment below or share on Instagram + #flavorsofliving

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