Viewing entries tagged
plant based eats

Week 12: It's the little things.

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Week 12: It's the little things.

“It’s the little things in life that make living so good.”

I find this is true with everything, especially in food. Basically, details matter. From the type of salt you use, to the brand of cassava flour you use (check my favorite here), all of these little specifics make up for one beautiful, delicious picture. It’s all-about elevating your experience in general and paying attention to the details that will get you on the next level.

These details in food could also relate to your everyday food choices or reaction to cravings. If you responded yes to all of your unhealthy cravings, most likely you wouldn't reach your goals or feel too good about your progress. At the time, it seems like no biggie, but overtime all of these little moments will make up to one big issue to deal with later. On the other end, if you say yes to that yoga class instead of sleeping in, or grab a green juice when you walk by that juice spot on your way to work, you’d be surprised to see how quickly all of these seemingly little things add up. Before you know it, you’ll be creating habits that will support you in positive change.

This weeks meal prep is all in the small details. Every single one is simple to make, thought out so that the dish when paired with everything together, makes for one damn delicious meal. This is also the case when meal prepping. Those little details of prepping your smoothies on Sunday afternoon will save you 10 minutes in the morning when you need it the most.

What are the little things you want to focus on this week?

Download this weeks shopping list here.


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  1. How to prep your smoothies.

    This isn’t a recipe, more of a quick tip to save you some major time during the week.

    1. Grab reusable zip bags or mason jars.

    2. In one set of mason jars, fill it with your protein powders, superfoods and any supplements/adaptogens. Close tight and set aside in your pantry for easy grab.

    3. In another set of mason jars or small bags, fill with greens, fruits, and any other produce you want in your smoothies that week. Pop these in the freezer.

    4. In the morning, grab one packet of your special superfood blend and 1 fresh produce bag from the freezer. Throw them both into your blender with water, nut milk or coconut water. Boom. You’ve got a smoothie that actually took you 1 minute to make!

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2. Tajin Dusted Fruit.

This has got to be one of my all time favorite snacks. Perfect for summer, and great after a super sweaty workout to cool off. It’s simple, just cut up mango, pineapple, jicama, or cucumber, squeeze lime on top and shake tajin all over it. Keep in an airtight container in the fridge and grab whenever you need a refresher!

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3. Cassava Falafel Salad w/ Cashew Tzatziki.

This recipe combines all of the favorite things about a Med spread without any frying and any dairy. Making this a much healthier way to go. You better believe that as a vegan(even before I was vegan) I love falafel!! There is something so delicious and comforting about falafels and tzatziki. Any greek or med restaurant, falafel is always on my order. They’re packed with protein and super inexpensive to eat, even out!

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4. Mushroom Chorizo Tacos w/ Cassava Corn Superfood Tortillas.

I am a sucker for anything on a tortilla. There’s something about a taco that can hit all the sweet spots for me. Things like taco’s are all abut the vessel - the tortilla. These guys are a blend between the classic corn and flour. The catch? They’re gluten free using my favorite - Otto’s cassava flour. The cassava helps it stay nice and light while the corn provides a flavor you can’t beat in this arena. With summer coming up you can count on the fact that i’ll be serving up much more of where these came from!

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Week 11: Eat The Rainbow.

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Week 11: Eat The Rainbow.

The best way to ensure that you’re getting the nutrients you need is to eat the rainbow. Literally. Getting as many colors on your plate at every meal will ensure you are benefiting from what nature has to offer. The phytochemicals in plants are what cause their colors, that when consumed by people can enhance the immune system, prevent aging and provide antioxidants just to name a few.

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Week 10: The Karmic Flow of Food.

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Week 10: The Karmic Flow of Food.

Personally, I believe that everything we do has a karmic flow. By karmic flow, I’m talking about karma. The idea that everything you contribute to, the decisions you make and the way you act in this world will always eventually come back to you in one way or another.

Traditionally when most people think about karma, its thought about not doing negative things. Essentially, don’t lie cheat and steal and you’re good right? Not so much. With that thought train, why don’t we let that go into everything we do including the food we eat?

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Week 9: Half Homemade.

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Week 9: Half Homemade.

To be totally honest, sometimes meal preps are a bit challenging to create. Not only that, but they can be the last thing you want to do on your weekend. The secret? You don’t have to make everything from scratch.

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Week 8: Finding Balance.

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Week 8: Finding Balance.

In general, finding balance in daily life can continuously be a work in progress. It’s something that in the world that we live in can always seem like a major task especially when we’re talking about food. There are plenty of vegans out there that are primarily “junk food vegans”. As this is 100% a cruelty-free way to go, its not necessarily doing much for health.

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Week 7: Finding your Flow.

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Week 7: Finding your Flow.

Now that we’ve created a solid plan, gone over pantry essentials, did some heavy spring cleaning & started our healing process, it’s time to find the everyday groove with eating plant based. In a world that’s centered around fast food, quick fixes and meat based products everywhere you go, it can be really challenging to stay consistent. With some tips and a solid team around you, your flow is just around the corner!

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Week 6: Heal From Within.

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Week 6: Heal From Within.

I know we’re already in week 6, but to be totally real, we are just getting started! Now that we know that we can eat delicious plant based meals, it’s about that time to talk about why we’re doing this for our health in the first place. 

Plant based diets are rich in fruits, vegetables, legumes and whole grains. They're also very high in vitamins, minerals, fiber and are low in saturated fat and cholesterol. Individuals who eat a plant based diet are at a much lower risk for heart disease, type 2 diabetes and obesity just to name a few. 

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Week 5: Guilt-Free Comfort Food

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Week 5: Guilt-Free Comfort Food

We can still eat the foods that we love! With just a bit of tweaking and rethinking recipes, we can transform these foods to helping us HEAL rather than contributing to disease. It’s about changing the idea that comfort foods have to be on your cheat day, or the heaviness you feel after overeating a bowl of homemade mac n’ cheese is here to stay.

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Week 4 : Spring Cleaning

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Week 4 : Spring Cleaning

The biggest spring cleaning that I love to do is to clean out my gut and cleanse for a few days! Cleansing shoudnt’t be about losing weight, it’s about energetically hitting a reset button on your body. Its about raising your vibration and becoming aware of everything you’re eating. Its about continuing to build a healthy relationship to food, and understanding what your body is really needing instead of craving. You may lose weight, lose puffiness in your face, see clearer skin, sleep better, have more energy and overall feel very clear.

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Week 3: Making Time.

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Week 3: Making Time.

Making time. What a complicated yet so simple concept. This is by far is the #1 reason why most people can’t stick to any meal prep, healthy routine or a plant based diet. Not enough time.

Look at your own excuses this week, and take time to MAKE TIME.

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Week 2 : Getting Stocked & Staying Inspired

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Week 2 : Getting Stocked & Staying Inspired

I’m super excited to share this one with you, as we’re mixing some of my absolute favorite recipes into meal prep while highlighting some of my all time favorite plant-based bloggers. 

This week is about two of the most important things in staying consistent - having a stocked pantry and having great sources of inspiration.

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Week 1 : Creating a Solid Plan

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Week 1 : Creating a Solid Plan

Download your shopping list, make it all at once or make it throughout the week. The goal here is to have a solid plan to supplement those days when you’re too tired, or too busy to cook. Meal prep shouldn’t be the same thing over and over again, it should be a helping hand to guide you through the week, and to support you in whatever mood you may be in.

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