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

Advertisements

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.

                                                                                            Follow me on Instagram for the latest updates and show me what you’re up to by using #flavorsofliving


Avocado Tomato

IMG_3571

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

img_5088

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%

Continue reading

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!)

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

Cauliflower ‘egg-ish’ salad 

When I first stopped eating animal products, I found myself asking is “What can I take for lunch?” more than usual. For a while, I felt I was cooking all these really great plant based food as home when I went to pack a lunch I was at a loss as to what to bring on the go.

This recipe helps to mix up that answer and creates a great to-go option for snacks or lunches. Disclaimer – I wouldn’t say this taste too much like egg salad. But the crunch and flavor make it great.

Continue reading

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

Continue reading