English Muffin Ideas

English muffins (whole wheat or sprouted) rock my vegan diet for three reasons –

  1. Good source of protein and fiber. In the muffin alone, the protein averages 5g-6g with about 3 g of fiber. Add to that the protein and fiber from whatever I top them with and it’s not bad for an easy snack.
  2. Endless possibilities. From sweet to savory and breakfast to dessert, it’s all good.
  3. Affordable. Whole grain/sprouted English muffins range in price from $.48-.61 a piece. With the cost of toppings you’re looking at a total of less than $2 (max) for a great meal. Compare the cost and nutrient density of these meals to those at McDonald‘s or Dunkin Donuts the choice is clear.
  4. Quick and easy. They are honestly simple to make. All are delicious and require minimal clean up. In addition, they pack well and are pretty portable.

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Avocado Tomato

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Sprouted english muffin + 1/2 avocado + tomato slices + nutritional yeast + pepper

  • Calories – 387
  • Potassium – 835 mg (24%)
  • Fiber – 14.1 g (56%)
  • Vitamin A – 13%
  • Vitamin C – 34%
  • Iron – 5%

Cranberry Peanut Butter

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Sprouted english muffin + 2 tbs peanut butter + chopped dried cranberries + chia seeds + ground flax

  • Calories – 512
  • Potassium – 600 mg (17%)
  • Fiber – 19 g
  • Protein – 23 g
  • Calcium – 30%
  • Iron – 50%

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Flavored Water

Admittedly, I haven’t always been the biggest water drinking but learning the benefits of drinking water, buying a few good water bottles, and trying out delicious flavored water have converted me.

So why infuse your water? Well, one, it tastes great. That’s a plus in itself but also means you’ll be more likely to get in your 8-10 glasses of water today. Two, nutrients from the fruits leak out of the fruit into the water, especially water-soluble vitamins like as B vitamins and vitamin C! It’s like making your own “vitamin water” without the cost or hidden chemicals.

These delicious combinations liven up the flavors and provide some great nutrients! Mix the flavors and concentrations to create a water you really enjoy.

For all of these recipes, just fill a jar or small pitcher with filtered water (maybe with ice). Then add in fruits (maybe crush them if they’re enclosed, like blueberries). Finally, add some herbs if you’d like! Just a note, the herbs really infuse in the water so start with less and then add more if you want.

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Nut Butter Wrap Ideas

Peanut butter wraps are one of my go-to snacks (or meals if I add some fruit on the side). They’re loaded with protein, plus they really satisfying.

These wraps are a perfect answer to “what can I take for lunch?” and a great way to transition into a plant based diet.

Basic formula = Tortilla + Peanut Butter + Limitless toppings

General Tips

  • I love Crazy Richard’s/Krema’s smooth peanut butter. It’s only about $0.65 more than Jif. To avoid salt, sugar, hydrogenated and palm oils, it’s worth it. It’s super smooth and has 8 grams of protein per serving, which makes it a delicious way to get some protein in.
  • Ground flax and chia seeds are a great  way to add protein, fiber, magnesium, and phosphorus.
  • Avoid a big mess and leave an inch before the edge.
  • Sprouted wheat tortillas are the way to go. They are super healthy and contain more protein and fewer carbohydrates. I love the Food for Life products. (Bonus – they help if you have a mild sensitivity to gluten!)

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6 Reasons to Stay Hydrated

Water makes up about 2/3 of who we are and influences all of our body’s processes.

Food and exercise are important for a healthy lifestyle. But don’t forget about water. There are plenty of reasons to drink water. I’ve highlighted six key reasons to stay hydrated below.

Drinking water is essential to our health. From digestion to brain function and mood, water plays in a role in the body’s funtions.

Buy a nice water bottle, start tracking your intake, or try some flavored waters – whatever it takes to get your 8-10 glasses a day in!

6 Reasons to Stay Hydrated

1. Water helps with digestion. By binding with fiber and preventing the colon from pulling water from the stool, enough water prevents constipation.

2. Drinking water improves kidney function. Water helps flush waste products (especially blood urea nitrogen) from the body thus, reducing the burden on the kidneys. Kidneys remove waste from our bodies, help control blood pressure, and balance fluids so its important to keep them functioning properly. (This is why your urine should be clear!)

3. Water helps energize muscles. Without enough water, our cells can’t maintain their balance of fluids or electrolytes, which causes muscle fatigue and decreased performance.

4. Water improves brain function. It helps us to think more clearly and stay focused. Being dehydrated even 2% negatively affects cognitive performance.

5. It can improve your mood. Seriously, water is so important to us that even mild dehydration can negatively impact your mood. This study found that “degraded mood, increased perception of task difficulty, lower concentration, and headache symptoms” were all symptoms of dehydration. 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.

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