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Humble Warrior Wellness & Yoga
  • Home
  • About
    • Our Team
    • Mentors
    • Contact Us
  • Events
    • Calendar
    • Retreats
    • Workshops
    • Payments
  • Resources
    • Mindfulness
    • Food
    • Yoga
    • Yoga 2
    • Body
  • Highlights
  • Blog
  • Kits and Classes
  • Support

valentine pastries

"Heart"-Made

Are you looking for a sweet treat for your Valentine? We took an informal poll and chocolate was the winner! However, you may want to make something homemade, which we refer to as "heart-made." Since most of us are super busy, but have BIG hearts, we found a simple recipe that has a great presentation as well. The Little Blog of Vegan's Vegan Strawberry Cream Danish met our criteria. This Danish has only 5 ingredients, a beautiful appearance, and has a flakiness that is pure decadence. Plus, who doesn't love berries and cream? Let's do this!


Ingredients:

  • dairy-free cream cheese
  • gluten-free plain flour
  • caster sugar
  • dairy-free milk
  • strawberries (we recommend organic!)

Other supplies:

  • heart-shaped cookie cutter
  • rolling pin
  • piping bag (a kitchen hack is to use a plastic baggie and snip one end)
  • baking tray
  • sharp knife
  • powdered sugar sifter
  • airtight container

Directions:

We'll leave it to the pro's and recommend this link: The Little Blog of Vegan


Broccoli soup

Soup's Up!

Does a cup of hearty, warm soup sound like what your belly craves? Well, it may be exactly what your body needs too! Soup can serve to detox, fill you up, and may support your New Year's resolutions. If you want a nutritious start to 2023, know that broccoli soup is packed with vitamins, minerals, and fiber. We adapted a recipe from Humble Warrior friend, Chef Val, to share with you!


Ingredients:

  • 2 Tien Tien (or any Chili) Peppers
  • 2 Tablespoons Extra Virgin Olive Oil
  • 1 Bunch of Leeks
  • 1 Clove of Garlic
  • 4-6 cups of Vegetable Broth (if you feel adventurous make your own broth using mushrooms, carrots, onions, or any random veggies or scraps you find in your fridge)
  • 1 Red Potato
  • 1 Head of Broccoli

Directions: 

  1. Saute peppers in hot olive oil. Remove peppers and leave oil in the pan. The oil will have a nice kick!
  2. Chop and saute leeks. 
  3. Add garlic.
  4. Transfer leeks and garlic to pot and add vegetable broth.
  5. Cube and add potato.
  6. Chop and add all the fresh broccoli you can fit into a large stock pot and still be able to put a lid on it.
  7. Optional: include any random or stray vegetables you find in your fridge - a great way to use up any that you don't have a plan for.
  8. For vegetarian option: add a dollop of goat cheese when serving. For vegan option: add cashew cream dollop when serving. Serve with warm bread and enjoy! 


"Fall" in love with pumpkins!

"Fall" into this Fantastic Pumpkin Recipe this Season!

Pumpkin is always a favorite this time of year. Not just for carving, either. Pumpkins are loaded with fiber, Vitamins A, E, & C, potassium, and iron. They are also extremely low in calories. Try pumpkin muffins, pumpkin oatmeal, or pumpkin soup.


We found an easy homemade Vegan Pumpkin Ravioli that will be fun to try! Check it out here: Vegan Ravioli with Pumpkin Filling

Be sure to let us know how you like it! 

Poke Bowl

Create Your Own Poke Bowl

Poke Bowl is a super popular Hawaiian dish. It is pronounced "poh-KAY bowl" and is rooted in Japanese cuisine. "Poke' means "cut into pieces" and the name refers to slices or cubes of raw fish served in a bowl with rice, dressing, vegetables, and seasonings. The bowls are healthy, easy and quick to make, and nutritious. If you want to explore eating more whole food plant based items, we invite you to try to make this inspired and fresh Poke Bowl. This is a personalized, easy recipe and it is likely that you already have the ingredients in your refrigerator and pantry.


Suggested ingredients:

1 cup rice (white, brown, or jasmine)

1/2 avocado, diced

1/4 cup pineapple

1/4 cup edamame

1/4 cup beans (black or navy)

1/4 cup baked or smoked tofu, chunked

sprinkle sesame seeds as garnish


Alternative:

1 cup quinoa instead of rice


Sauce Option 1:

2 tablespoons vegan mayo

1-2 tablespoons sriracha

1 teaspoon maple syrup

whisk ingredients until blended and drizzle over bowl

Reference: Vegan Made Simple by Jerry Mathurin, Flowerpot Press


Sauce Option 2:

1/3 cup maple syrup

2 tablespoons tamari or soy sauce lite

1 tablespoon of garlic and ginger

black pepper to season

Whisk ingredients until blended and drizzle over bowl


Direction: 

In a large bowl combine the rice or quinoa on the bottom, then layer the additional items, drizzle with desired sauce, and top sesame seeds as flavor-filled garnish. Serve immediately


Carrot Hot Dogs on the Grill

The smell of the barbecue puts us in the mood for food! We take the indoor kitchen outdoors and kick up meal prep by turning it into a social event! Humble Warrior encourages everyone to eat a more plant-based diet. We invite you to try adding Chef Val's Grilled Carrot Dogs to your next cook out!


According to webmd.com, "carrots are rich in nutrients that promote your health. They contain antioxidants, which may help protect your cells from damage and prevent conditions like cancer and heart disease. Vitamin A, which is plentiful in carrots, is crucial to ongoing eye health."


Note: This recipe is crowd pleasing for sure! These grilled carrot dogs were voted the favorite by 100% of those in attendance at our most recent wellness retreat.


Recipe:


Step 1: Peel and cut 12 carrots into hot dog size. Boil carrots for 10 minutes or until fork tender. Then remove from water and allow to cool.


Step 2: Use a dish with a lid and mix the marinade. Combine the following ingredients:

     1/2 cup soy sauce

     1/2 cup water

     2 tablespoons rice vinegar

     1 teaspoon apple cider vinegar

     2 teaspoons liquid smoke (be careful not to use too much - it has a potent flavor)

     3 cloves garlic

     1 teaspoon ground black pepper

     1/2 teaspoon onion powder

     1/2 teaspoon smoked paprika

     1 teaspoon paprika

     1 tsp garlic powder


Step 3: Add carrots to the marinate, cover, and refrigerate


Step 4: Grill until warm throughout the carrots


Step 5: Serve as preferred and enjoy!


Check out @thedairylandveganchef on instagram for more! 


For more reading check out:

Why People Love to Grill

Health Benefits of Carrots

Zesty Salad Dressing

Consumable oils are categorized as Omega 3 or Omega 6. The rule of thumb is to remember that "3" is "good." The Cleveland Clinic shares that, " Omega-3 fatty acids are a type of fat the body cannot make on its own. They are an essential fat, which means they are needed to survive." We love getting our nutrients from the food we eat, so we are sharing this Humble Warrior Zesty Salad Dressing recipe to top your favorite summer salad.


Recipe:


Ingredients: 

~Juice of 1 lemon (usually 1/4-1/3 cup)

~ 1/2 - 2/3 cup extra virgin olive oil

~ 1 tablespoon Dijon or dill mustard

~ ground pepper to taste


Instructions:

Whisk ingredients in a bowl and drizzle over garden fresh salad

Mix well


Note: Taste the dressing as you make it. If it's too oily, add lemon juice. If it's too sour, add olive oil. Balsamic vinegar can be substitute for lemon juice. 

Super Bowl Snacks - Vegan Hot Wings and Bleu Cheese Dip

Are you ready for some football? The Super Bowl game is February 13th and hearth snacks are expected whether you are tailgating, hosting the big game, or watching from home. No matter which team you cheer for, you'll be a fan of this plant-based friendly spin on Hot Wings & Vegan Bleu Cheese Dip! We send a big thank you to Chef Val for sharing her recipe! Find more recipes from Chef Val on instagram - @dairlandveganchef


Cauliflower Hot Wings


~ 1 head of cauliflower cut into "nugget" sizes

~ about a cup of aquafaba (that's the water from about 2 cans of chickpeas)

~ Whole wheat flour for dusting, about 1 cup

~ 1 teaspoon of garlic powder

~ 1 teaspoon of onion powder

~ 1 teaspoon of pepper

~ Mix all of these together

~ About 2 cups of breadcrumbs

~ Rinse cauliflower in a colander and shake off excess water

~ In a large bowl with lid or gallon zip lock bag add cauliflower

~ Sprinkle with flour and shake

~ In 2 shallow bowls 

~ 1 aquafaba

~ 1 breadcrumbs

~ Dip cauliflower in aquafaba then breadcrumbs and put on a parchment lined cookie sheet or air fryer pan

~ Bake at 400 degrees for about 20 minutes or until light brown

~ Drizzle in your favorite hot sauce and serve


Vegan Bleu Cheese Dip:


~ 1 cup vegan Mayo

~ 1 teaspoon garlic powder

~ 1 teaspoon onion powder

~ 2 tablespoons nutritional yeast

~ 1 tablespoon lemon juice

~ 1 teaspoon dill weed

~ 1 tablespoon miso paste

~ 1/4 package crumbled firm tofu

~ Mix altogether and enjoy with cauliflower hot wings!


Enjoy Your Cup of Tea

Many of us turn to tea on these colder days for comfort as well as the health benefits. Last year we featured the benefits and some interesting facts about several types of tea in our Kits & Classes offerings. Well, we were so excited to hear that our Humble Warrior Retreat Alumna and Army veteran Shelley took her love of tea to a new level and began a tea company.


Shelley shared with us, "I had my share of drinking tea growing up. Mom would hang a dozen Lipton tea bags in a gallon jar of water we normally used to get milk from the local dairy. Sun tea over ice was the best on a hot summer day! Then, there was a hot cup of tea with honey and lemon for medicinal purposes. The aromatic elixir warmed a sore throat and calmed a winter cough. My brother introduced me to loose tea. He used a small stainless steel barrel to steep it in. I can close my eyes and still smell and taste the chammomile and rosehips. That cup of tea smelled like heaven and tasted like home." Shelley also reminded us, "It's not just the tea, it's the time spent enjoying it."




When we tip the apple cart over, we see more benefits of apples:

~ Antioxidants may help cancer prevention

~ Packable snack

~ Satisfying taste

~ Supports digestion

~ Supportive of a healthy immune system (everydayhealth.com)


Check out some of these resources for more information about the benefits of apples and for fun and delicious ways to use them!

Vegan Apple Energy Bites Recipe

Best Vegan Apple Crisp Recipe

Dr. Greger shares apple nutrition facts

Apples, Apples, Everywhere!

With over 7,500 varieties, apples are popular worldwide. Why? To answer this we need to go beyond just the red and green skins and look at what Nourish by WedMD calls Core Benefits. "A medium one [apple] has about 80 calories, 1 gram of protein, 19 grams of sugar, and zero fat, sodium, or cholesterol. They are healthiest when we eat them fresh and whole (as opposed to pre-sliced, juiced, or as applesauce)." Simply put, apples are a low-calorie, delicious snack, grown and eaten around the world. 


Dr. Greger, from nutritionfacts.org, cautions us that drinking the fruit in a juice will cause us to miss out on both the soluble and insoluble fiber benefits. "If you like drinking your fruit, blending is better than juicing to preserve nutrition. Juicing removes more than just fiber. Most of the polyphenol phytonutrients in fruits and vegetables appear to be bound to the fiber and are only liberated for absorption by the friendly flora in your gut. When you merely drink the juice, you lose out on the fiber and all the nutrition that was attached to it." He adds that "even cloudy apple juice, which retains a bit of the fruit fiber, appears to have nearly triple the phenolic antioxidants compared to clear apple juice." 


When we tip the apple cart over, we see more benefits of apples:

~ Antioxidants may help cancer prevention

~ Packable snack

~ Satisfying taste

~ Supports digestion

~ Supportive of a healthy immune system (everydayhealth.com)


Check out some of these resources for more information about the benefits of apples and for fun and delicious ways to use them!

Vegan Apple Energy Bites Recipe

Best Vegan Apple Crisp Recipe

Dr. Greger shares apple nutrition facts

Garden in a Glass - Virgin Bloody Mary Mocktail

  

If you’re looking for a refreshing way to enjoy your veggies or trying to change some habits, try this garden in a glass. The ingredients in a Virgin Bloody Mary are the same as regular Blood Mary without the Vodka. Last month’s guest blogger, Val shared her recipe with us and we think it’s awesome--zesty and refreshing!  


Note: If you have a food processor or mixer that pulverizes, you may enjoy better results. 

Recipe for Mix: 


  1. Toss in a couple stalks of organic celery (Yes organic, because celery on the Dirty Dozen List for pesticides)
  2. Add a cup of cucumber (if you want less bitterness, peel the cucumbers)
  3. Jalapenos are tricky. Some have a lot of fresh flavor, but very little heat. Others can be killers, especially mixed with acidic tomatoes. Cut one. Remove the seeds and membrane and give it a test. (Tip: Have a slice of avocado ready if it is too hot!)
  4. Toss in jalapenos to your liking, aka “heat level”
  5. Blend mixture
  6. Add (vegan) Worcester sauce, horseradish and black pepper to taste. The Worcester adds that umami flavor
  7. Fill 2 pint glasses ⅔’s way up with low sodium V8. This is the perfect non-measurement for the final drink when adding ice. Toss both in to the blender
  8. Blend and salt to taste, then blend again
  9. Pour over ice. Garnish with lots of lemon/lime, a celery stalk, pickled green beans, asparagus spears, a pickle, or whatever you find tasty to the glass. Hmmm...maybe green olives, just because. Whalah, it’s a salad in a glass
  10. Serves: 2 - Enjoy!

Summer Eating

 Perhaps you’ve read the reports and noticed the plant-based changes in grocery stores as well as the increased plant-based options on your favorite restaurant menus! But, you may need a plan or some helpful hints in order for you to take the first few steps to changing your dinner plate. Remember, small changes can make BIG differences to your health, our Earth, and of course the welfare of “agriculture animals."

 

Explore some of these tips for transitioning to a more plant-based diet: 


o Start slowly and incorporate changes

o Eat less dairy and meat products

o Add a large salad to your daily meals

o “Meal Swap” - substitute plant-based ingredients in your favorite meals

o Go meatless for an entire day as a family, Meatless Mondays

o Become a “Flexitarian” – eating “mostly” whole food that’s plant-based

o Watch documentaries as a family: The Game Changers, What the Health; Forks Over Knives; Cowspiracy; and Food, Inc


Sometimes we can take clues from nature for optimal health. In an article called “God’s Pharmacy,” you can take a look at some whole foods and immediately see the connection to your well-being. 


Visit; https://faithhealth-wpengine.netdna-ssl.com/wp-content/uploads/files/gods-pharmacy.pdf)

Excerpt examples:

· Walnuts look like your brain, and their Omega 3 content supports brain function

· Citrus looks like a breast and supports breast health

· Carrots cut in a circular manner look like your eyes and supports ocular health

· Celery stalks look like a long bone and supports strong bones

· Figs support men’s reproductive health

· Avocados for pregnant women…and more! 

Summer Eating

To many of us, there’s nothing better than a meal of fresh, out of the garden vegetables. While vegetables are an essential part of a healthy diet, many of those of us who grew up in the South ate our fresh vegetables breaded in cornmeal and/or flour and fried without even thinking about the health issues this could cause.  Humble Warrior would like to share with you some other, healthier ways to enjoy your fresh summer vegetables. Here are six other ways to prepare fresh vegetables this summer—boiling, steaming, blanching, roasting, stir-frying, and griddling.  We recommend you give them a try. 


Here is more detailed information about each method:


Boiling

Cut up the vegetables into same size pieces and place them in as little salted water as possible and avoid overcooking so all the vitamins and flavor are retained.  Place lid on saucepan, bring salted water to a boil as quickly as possible, reduce heat and simmer gently until tender when tested with a skewer, point of a knife or fork. Always simmer vegetables as vigorous boiling will cause some vegetables to break up. Cooking times will depend on the size and density of the vegetable:  3-5 minutes for leafy vegetables, E.g., bok choy, cabbage, kale, spinach.  8-10 minutes for firmer vegetables, E.g., broccoli, beans, Brussels sprouts, cauliflower, leeks, peas, sweet corn.  12-15 minutes for harder vegetables, E.g., carrots, parsnips, pumpkin, turnips, yams. 18-20 minutes for starchy vegetables, E.g., kumara, potato.


Steaming

Steamed veggies are cooked briefly and then removed from the heat. During steaming, the heat of the steam cooks the veggies, and they are spared from the boiling water. The goal of steaming is to cook the vegetables until they are no longer raw but are still bright and crisp. If you don’t have a steamer, you can wrap the vegetables in baking parchment or foil then cook in the oven at 350° for 20 minutes until tender, or on the stove, you can fill a medium pot with 1/2 inch of water, place three golf ball–sized balls of aluminum foil on the bottom, rest a heat-proof plate on top of the foil balls, cover the pot, and bring the water to a boil. Add vegetables to the plate, cover, and steam until crisp-tender.


Blanching

A technique used to soften vegetables, either to remove their raw edge before adding to salads or to loosen skins on foods such as tomatoes or shallots. Vegetables should also be blanched before they are frozen to destroy the enzymes that cause deterioration. Just add vegetables to a pan of boiling water, return to the boil and cook for one minute. Then plunge the vegetables into iced water to stop the cooking process. Drain and pat dry with kitchen paper before using or freezing.


Roasting

Potatoes, root vegetables, squashes and tomatoes all taste wonderful roasted. Roasting intensifies flavors and causes natural sugars to caramelize, creating a crisp outer coating and a tender center. Cut large vegetables into even-sized chunks and toss in oil and fresh herbs, if you wish. Use enough oil to give the vegetables a slick, glossy coating—a tablespoon or two will usually get the job done. The oil helps the vegetables cook more evenly and crisp up in the oven and adds a rich flavor that makes roasted vegetables irresistible. Use a mild oil when roasting vegetables. Tossing the vegetables with your hands allows you to rub the oil into the vegetables and make sure they’re evenly coated. Preheat the oven to 420°. Roast until the vegetables are tender enough to pierce with a fork and you see some charred bits on the edges.


Stir-frying

Uses very little oil and cooks vegetables quickly, so they keep their texture and taste. Cut the vegetables into small, even-sized pieces, add a little oil to a preheated wok or frying pan and heat until just smoking. Start with the vegetables that need the longest cooking and keep stirring as they cook. Don't overfill the pan, as they will steam rather than fry - cook in batches instead. If you are adding a sauce, do so at the very end, then toss to coat and serve immediately.


Griddling

Also called barbecuing, is a direct heat cooking method, which produces vegetables with a crisp coating and a tender center. For the best results, make sure your barbecue or griddle pan is hot before you start. Slice the vegetables so they sit flat in the pan, then brush with a little oil. Avoid pricking them while they are cooking, as this will release their juices and dry them out. To get the chargrilled stripe effect, don't move them as they cook - just turn them once. 


And now that you know other ways to prepare your vegetables, add some variety to your summer recipes.  Feel free to add whatever spices you choose and most of all, share your favorites and your not so favorites on our Humble Warrior Facebook page. Bon Appetit!


Resources

https://www.waitrose.com/home/recipes/tips_techniques/vegetable_techniques.html

https://www.vegetables.co.nz/tips-and-advice/cooking-vegetables/boiling/

https://www.thekitchn.com/how-to-roast-any-vegetable

https://www.epicurious.com/expert-advice/how-to-steam-without-a-steaming-basket-article

Grow With Us!

 

In recognition of Earth Day, each Humble Warrior Alumni received a surprise package of organic non-GMO vegetable seeds and an invitation to “Grow With Us!” in the mail. Who doesn’t love getting real mail? Soon tomatoes, onions, squashes, carrots, beans, sugar peas, bell and hot peppers will be sprouting all over the US. Our veterans will grow food that feeds the body, mind, and spirit. We hope you join us, too! 


When we are closer to our food source, we have the opportunity to eat healthier. Gardening combines seeds, soil, water, and sun for fun, health, and enhanced wellness. Whether you have a large garden, pots on the patio, or do-it-yourself windowsill containers, you can reap some of the many benefits of growing your own food. 


The AARP organization shares that exposure to Vitamin D “increases your calcium levels, which benefits your bones and immune system.” Once you try gardening, you may find out for yourself some of these wonderful benefits: 

  • Boosts mood
  • Reduces stress
  • Lowers blood pressure
  • Fosters connection to food
  • Builds community 
  • Empowers
  • Burns calories
  • Saves money on groceries
  • Lowers carbon footprint


Humble Warrior would like to share a special THANK YOU to Cofer’s Nurseries & Gardening of Athens, GA for the generous seed donation and a community couple for covering the postage. If you’d like to make a donation or volunteer to Humble Warrior, please visit our website.

Mighty Microgreens

Go green! 


We hear this all the time whether speaking about eco-friendly cleaning products or healthy food. We are going to focus on healthy food greens. For a nutrient-dense boost, consider adding microgreens to your meals or favorite smoothie. Microgreens are small but mighty!


What are Microgreens?

Microgreens are vegetables (aka “greens”) harvested after the cotyledon leaves have developed. They are nutritionally dense and can be used as a nutrition or supplement enhancement or visual enhancement on your plate or in a planter. So, what are cotyledon leaves? The easiest explanation is that they are the first leaves to appear from a seed.  


Microgreen Nutrition

Research from the Department of Nutrition and Food Science (NFSC), discovered that “microgreens contained four to 40 times more nutrients than their mature counterparts.” The NFSC found nutrients like Vitamin C, E, K, and Beta Carotene in 25 different types of microgreens including cilantro, celery, red cabbage, green basil, and arugula. 


Our favorite whole food plant based enthusiast and doctor is Dr. Michael Greger, author of “How Not to Die”. He delves into the benefits of eating broccoli sprouts (which are microgreens), which have a radish-like taste and may improve survival rates of bladder cancer patients, help to protect sun damage to skin, and more. Visit www.nutritionfacts.org click on topics and broccoli for details.


Eat Microgreens!

Salads, smoothies, pasta, and more! There are so many ways to sneak a handful of microgreens into your diet. In some recipes you might not even taste them, but your body will know the difference by the numerous benefits they provide! Check out this compilation of microgreen recipes by GroCycle to get started with some delicious ideas!


Grow Your Own Microgreens

You can grow and harvest your very own microgreens at home! Check out some of these resources for how to get started and get growing.

Gardeners Supply

The MicroGardener

Herbs at Home


You can visit your local grocer, farmers’ market, or try growing your microgreens in your house. So, go beyond thinking green...and explore eating mighty microgreens! 

Smashed Potatoes

 

Try this super simple, belly-satisfying, potato recipe from Wisconsin Public Television's Jazzy Vegetarian! With only four ingredients, it's truly simple to make and delicious to eat!


Ingredients:

  • 20-30 Fingerling or Red Potatoes
  • 1.5 TBL spoon extra virgin olive oil
  • 1 TBL spoon crushed rosemary
  • 1 tsp sea salt


You can choose either Fingerling or Red Potatoes. Fingerling Potatoes aren't just cute little potateos. They grow small and narrow, come in a variety of colors, have a nutty taste, and are an excellent source of Pyridoxine (Vitamin B6). According to the USDA Food Database, Red Potatoes are the healthiest potato based on mineral and vitamin density, macronutrient balance, sugar-to-fiber and sodium-to-potassium ratios, and the phytochemical profile. 


Instructions: 

  1. Preheat your oven to 375 degrees. 
  2. Steam the potatoes for 10 minutes. (Tip: not the same as boiling)
  3. In a large bowl, mix the following ingredients with a large spoon: potatoes, olive oil, rosemary, and salt. (Tip: go light on the salt, you can always add more once baked)
  4. Line a baking sheet with parchment paper and spread the potatoes on top.
  5. Using a metal spatula, smash (press firmly) each potato. 
  6. Bake for 45-60 minutes. The edges will be crispy (like a french fry) and the middles will remain soft (like a baked potato.)
  7. Serve as a wonderful, nourishing, and tasty side dish. Pairs nicely with grilled asparagus or broccoli. ENJOY!  

Magical Chia Seed Jam

 

What do you do with all those fresh or frozen berries? Make your own jam that’s healthy and more affordable than store bought jam! We turn to our favorite plant-based cookbook the Oh She Glows Cookbook by Angela Liddon for a sweet treat that can top a bagel, toast, or even ice cream.


Ingredients: 

  • 3c fresh or frozen berries (mix raspberries, blackberries, blueberries, or strawberries)
  • 3 or 4 TBL pure maple syrup or other sweetener to your and your family’s liking
  • 2 TBL chia seeds (protein packed and low calorie seed)
  • 1 tsp pure vanilla extract


Tip: Angela recommends mixing strawberries in a food processor until smooth since they do not break down as quickly as other berries. 


Instructions: 

  1. In a medium saucepan combine the berries and maple syrup. Bring to a simmer and stir frequently. Reduce heat to medium-low and simmer for about 5 minutes. Lightly mash the berries with a potato masher or fork, leaving some whole for texture. 
  2. Stir in the chia seeds until thoroughly combined and cook, stirring frequently, until the mixture thickens to your desired consistency, or about 15 minutes. 
  3. Once the jam is thick, remove the pan from the heat and stir in the vanilla. Add more sweetener if desired. Keep the jam in an airtight container in the fridge for 1-2 weeks. Note it will thicken as it cools. Enjoy!  

 

Plenty of Pumpkins!

Halloween has passed, but pumpkins are plentiful! We decorate our Thanksgiving Day tables and doorways with them throughout autumn. 


Before you throw away the gooey, icky, seedy guts, or compost your table decorations, consider eating the pumpkin and seeds! Pumpkin is a seed-bearing fruit that is highly nutritious and considered a superfood--power packed with nutrients. However, pumpkin-based junk food, like candy and lattes, may be loaded with sugar. After baking, steaming, or roasting, add a little pumpkin puree to a smoothie, oatmeal, or make soup, muffins, or a pie. 


 Let’s take a look at this superfood... 


Benefits:

  • Beta Carotene & Vitamin A supports eye health
  • Fiber aids digestion (3g/cup)
  • Potassium (394mg/cup) helps regulates fluid balance
  • Vitamin C boosts immune system
  • Phytosterols reduce (LDL) cholesterol
  • Tryptophan boosts mood
  • Low calorie snack (30 calories/cup)
  • Antioxidant helps fight sun damage and wrinkles
  • Zinc (pumpkin seeds) supports thyroid function


Recipe Resource:

Check out this article by "Trash is For Tossers" to learn the importance of "upcycling" your pumpkins! Pumpkins release methane gas when they are thrown away which contributes to the climate crisis. Instead, check out the recipes on how to use those pumpkins for nutritional and delicious benefits!

Visit: 10 Ways to Upcycle Halloween Pumpkins

 

Lentil Quinoa Tacos

 Where do you get your protein? This is the most frequently asked question when following a plant-based diet. The answer is “from plants!” Lentil Quinoa Tacos pack a powerful protein punch and we hope you try them. This tasty recipe was found on Dr. Greger’s www.nutritionfacts.org site from Erin Stanczyk - Eat Move Rest. Feel free to stuff your tacos with your favorite veggies and spices to tailor for your taste buds and family’s peculiarities...ENJOY!


INGREDIENTS:

  • 1 cup dry quinoa
  • 1 cup dry lentils
  • 1/2 red onion, diced
  • 2-3 garlic cloves, minced
  • 3-4 tablespoon nutritional yeast
  • 1 tablespoon oregano
  • 1 tablespoon cumin
  • 1 tablespoon chili powder
  • 1 teaspoon garlic powder
  • black pepper, to taste


DIRECTIONS:

 

     1. Rinse and drain quinoa and lentils and cook each separately with 2 cups of water. Bring to a boil                 and reduce heat to medium/low until water is absorbed and grains are cooked.


     2. Meanwhile, sauté onion and garlic with a bit of pepper and a splash of water in a pan until soft, fragrant and slightly translucent.


     3. When green lentils are cooked, place in a strainer and rinse under COLD water and then place in a food processor and pulse to achieve more of a “meaty” texture. *The cold rinse will help ensure that the lentils do not become over-processed.


     4. Combine pulsed lentils, quinoa, sautéed onion and garlic, and seasoning mix, and stir until    thoroughly combined.


     5. Serve the dish up with optional fixings below. Makes enough for about 4-6 people.


Notes:

  • optional fixing:  shredded romaine and/or romaine leaves, corn tortillas, bell peppers, red onion, sweet corn, cherry tomatoes, mango, cilantro, lime wedges, avocado slices or guacamole, black beans. 

Quinoa Harvest

 With summer over and the kids back to school in some manner, here’s a fast and easy lunch that tastes good hot or cold...and it’s simple to make!  This dish tastes great plain or on top of a green salad. One cup of cooked quinoa has about 8 grams of protein and 5 grams of fiber. It contains 222 calories, with 39 grams of carbs and only 4 grams of fat. Harvard University states that “unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. (Ref: hsph.harvard.edu). Hope you try it and post pictures on our Facebook page “Humble Warrior Wellness & Yoga.”  


INGREDIENTS:

  • 1  jar of palm hearts
  • 4 cobs of fresh corn
  • 1 pint of cherry tomatoes
  • 1 lemon
  • 2 cups of quinoa (steamable bag to save time - we like the quinoa and kale bag sold at Aldi's!)
  • 1 cup of baby kale or spinach (leaves, no stalks)

DIRECTIONS:

  1. Cut palm hearts into small circles
  2. Cut corn off of cob
  3. Cut tomatoes in half
  4. Cook quinoa (with kale) according to directions on package
  5. Combine all ingredients in a large bowl
  6. Squeeze lemon juice over the top and mix well

Notes:

  • You can pair this with a platter of your favorite hummus and veggie dipping sticks, pita bread, or chips
  • This recipe was inspired by our sweet friends Susi T, a US Navy spouse. Thank you Suzi!

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