Matcha Latte

Looking for an afternoon pick me up? Or maybe something to warm you up?
Here’s an easy way to make a Matcha Latte at home.


Benefits of Matcha Tea

  • High in antioxidants
  • Increases energy level
  • Enhances mood
  • Boosts immune system
  • Stimulates metabolism
  • Detoxifies
  • Boosts concentration
  • Improves skin
  • Lowers cholesterol
  • Helps prevent cancer

Ingredients

  • 6-8 oz Water
  • 1-2 tsp Matcha tea
  • 2-4 oz Plant-based milk (optional)*
  • 1 tsp Sweetener of choice (optional)
  1. Boil water
  2. Whisk matcha tea with hot water
  3. Whisk in sweetener and milk of choice

* I’ve used both almond and coconut milk and both are delicious! You can also warm your milk if you prefer your drink to be really warm/hot.

Black Bean Meatballs

Black bean meatballs, garlic broccoli, served with pasta and marinara sauce. You could serve the broccoli separate from the pasta and meatballs, however, I threw it all in the same bowl. The recipe below yields about 20 meatballs and serves 4.

Black Bean Meatball Ingredients:

1 Flax egg (11/2 Tablespoons ground flax seed + 1/4 cup water)
3 Cups black beans (drained and rinsed)
3/4 Cup walnuts
1/2 Cup rolled oats (or quinoa flakes or bread crumbs)
1/4 Cup nutritional yeast
1 Tablespoons Italian seasoning
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Dash of red pepper flakes (optional)
2 Tablespoons vegan Worcestershire or coconut aminos
Salt and pepper to taste

Directions:

  1. Preheat the oven to 425 F
  2. Mix together 1/4 cup water and 1 1/2 T ground flax seed.
  3. Put walnuts and rolled oats in processor. Pulse until meal-like.
  4. If you have enough room, add in black beans and pulse until well mixed (don’t over mix). Otherwise put walnuts and oats into bowl and process beans separately.
  5. Put mixture into large bowl. Add in remaining ingredients and mix well with hands.
  6. If mixture is too sticky, add in more oats. If it’s too dry, add in a little water.
  7. Scoop out about 1 tablespoon at a time, roll into balls, and place them on a parchment lined baking sheet.
  8. Bake for 15 minutes and carefully flip, cook another 15 minutes until their brown and cooked through.

Garlic Broccoli Ingredients:
4 Cups broccoli, frozen
1/2 teaspoon garlic powder
Salt and pepper to taste (optional)

Directions:

  1. Heat frozen broccoli in a covered pot with garlic, salt, and pepper until heated through.
  2. If pot becomes dry, add a little water.
  3. You can also use fresh garlic and broccoli if you prefer.

To serve meatballs with pasta:

  1. Cook 8 ounces of your favorite pasta according to the package (could be whole wheat, lentil, or rice).
  2. Serve with your favorite organic whole foods pasta sauce.
Cheesy_Pasta_w_Broccoli

Cheesy Pasta with Broccoli

Craving a comfort meal? This WFPB cheesy pasta with broccoli will do the trick!

The cheese sauce I used this time is from Chef Cynthia Louise (CCL). I had made a big batch and stashed away half for another meal which ended up being this one. This is a great recipe to make a double batch or make ahead and have on hand for quick meals.

With the cheese sauce already made, I just needed some pasta and broccoli! You could easily add more ingredients to your liking. Maybe some sauteed bell peppers. Or some bread crumbs on top.

Ingredients
CCL cheese sauce (1 batch)
Plant based milk (to thin out cheese sauce if necessary)
8 oz pasta of choice (I like lentil pasta)
12 oz of broccoli, frozen
Red pepper flakes (optional)

Directions
1. Cook pasta according to package.
2. Drain pasta and rinse with cold water. This helps keep non-wheat pasta from breaking apart.
3. Mix and warm cheese and plant based milk in pot on low-med heat.
4. Mix in frozen broccoli and warm on low-med heat. You do not want the cheese to burn or stick to bottom of pot.
5. Once sauce and broccoli are hot, add in pasta and stir to coat.
6. I sprinkled mine with a little red pepper flakes.

Notes:
● If you are going to add sauteed peppers, I would cook those after the pasta and before adding the cheese to the pot.
● If you want to add breadcrumbs, you can put all the ingredients, once warmed, into a baking dish, top with breadcrumbs, and bake in the oven or under the broiler until breadcrumbs are lightly browned.

Vegan Chocolate Chip Muffins

Looking for a healthy snack or breakfast? My boys love these chocolate chip muffins. I like to make a batch or two for them to snack on all week long. What are some healthy snacks you like to have on hand for yourself or children?

Vegan Chocolate Chip Muffins
1 C Almond flour
1 C GF Oat flour
1/4 t salt
3/4 t baking soda
1/2 t baking powder
2 flax eggs (2 T ground flax + 5 T water)
2 mashed bananas
1/3 C maple syrup*
1 T vanilla
1/2-1 C vegan chocolate chips (or blueberries, etc)

  1. Mix dry ingredients
  2. Add in wet ingredients
  3. Scoop into muffin cups/tin
  4. Bake at 350 for approximately 20 mins

*When I doubled the recipe, I did 1/3 C syrup and 1/3 C almond milk to cut down on some sugar.

#PlantBased #Vegan #VeganFood #Fiber #Muffins #Chocolate #GlutenFree #FoodInspiration #Health #Wellness #Holistic #Immune #ImmuneSystem #GutHealth #Restore #Balance #Heal #healthandwellness #healthgoals #healthcare #wellbeing #healthylifestyle #HeathCoach #kaatowens

Featured

Where Do I Start?

When it comes to getting healthy, most people ask, “Where do I start?” or “What do I need to do?”. Well, we are all unique so this will vary person to person. However, there are some basics that usually pertain to all of us. Such as; drink more clean water, eat more vegetables and greens, exercise, you get the idea.

Most of us know what we should be doing, but why don’t we do it? Well, once again, we are all unique so my reason may not be the same as yours or as your friend’s. Does it have something to do with your past? Fear? Goals? Change?

Transitions can be challenging, but this is your life! It is up to you to make those changes. Only when you are ready to make changes, can change be made.

So, I guess my response when someone asks, “Where do I start?” or “What do I need to do?” is, be ready, be ready and accept that you want to change, that you can change.

Once someone is ready for a transition, this is where health coaches can help! The primary goal of a health coach is to help clients achieve their health goals. In other words, a health coach provides personalized care. Health coaches not only help clients work through lifestyle and behavior modifications, but they also mentor, inspire, guide, and motivate to cultivate positive health choices!

Are you ready?

Contact us to start your transformation.