recipes

Food for the Heart - Recipes from the Soul: 4 Day Lunch Meal Prep

Weekday Lunch Bogging You Down?

As school starts back, schedules become hectic. I know if I don’t prep lunch it leaves me grabbing for undesired snacks and eating out (which can add up in money and calories).

If you are someone who cooks dinner nightly, you can also cook extra and pack leftovers for lunch the next day. If you’re more of a food prep person it’s easier to cook a few of the same ingredients, just splitting up the ingredients and seasoning them differently to eliminate getting tired of the same thing day after day.

Buddha Bowl & Taco Salad

Vegan, Gluten-free, Soy-free, Nut-free

Makes 4 Meals (2 of Each)

What you need:

1 bell pepper, cut julienne

1/2 purple onion, cut julienne

1 small sweet potato, small dice

1/2 16oz can chickpeas

1/2 16 oz can black beans

1 cup quinoa

3 cups water

1 Tbsp black pepper

1 tsp salt

2 tsp cumin

1 Tbsp curry powder

1 Tbsp soy sauce (or Tamari for gluten free or 1 tsp salt for soy free)

2 Tbsp vegan sour cream

1/2 cup salsa

1/2 cup hummus

4 Tbsp milk alternative

green onions, sliced (garnish)

cilantro, chopped (garnish)

1 lemon, juiced

4 cups dark leafy green, shredded (I used Romaine)

1 avocado sliced

Tortilla chips (optional)

What to do:

Cut all vegetables per ingredient list.

Split bell pepper and onion on each side of a sheet tray. Put chickpeas and sweet potatoes in the middle of the two.

Season entire tray with black pepper. Season one side of bell pepper and onion with cumin and salt. Season remaining vegetables with curry powder and soy sauce (or Tamari). As demonstrated in video.

Bake vegetables in the oven at 425° for 20 minutes

Add quinoa to a medium size pot, add water. Bring to a boil, reduce to a simmer and cover. Let simmer until quinoa is fluffy and water is absorbed. Try to avoid over stirring.

Split quinoa into two bowls 1 cup in one bowl, 2 cups in the other bowl.

1 cup quinoa bowl add half a can of black beans, stir

2 cups quinoa bowl add juiced lemon, stir

Assemble in four sealable containers. Add 2 cups of lettuce each into two containers. Add 1 cup of lemon juice quinoa each into 2 containers.

Add fajita seasoned onion and bell pepper on top of lettuce bowls. Add curried onion, bell pepper, chickpeas, and sweet potato on top of quinoa bowls.

Add 1/2 of black bean quinoa mixture on top of salad bowls

Add 1/4 of avocado to each bowl (can add lemon/lime juice on top to prevent from browning; best to add night before or day of).

Add 1 Tbsp of vegan sour cream to each lettuce bowl

Garnish taco salad with cilantro to taste; garnish Buddha bowl with green onion to taste.

Pour 1/4 cup salsa each into two containers to add to taco salad right before consumption. Serve with tortillas chips (optional).

Mix hummus and milk together to make a dressing for buddha bowl. Split into two small containers to add to buddha bowl right before consumption.

Store in the fridge up to a week.

Enjoy! 

-Namaste, Melissa P.

ABOUT THE AUTHOR: MELISSA POINDEXTER (SHE/HER)

the sushi place.jpg

Melissa Poindexter, RDN, LD

A vegan registered dietitian nutritionist who doubles as a local Denton yogi. Melissa started her yoga journey with Karma Yoga in 2015. Melissa has a passion for working with individuals with special diets by giving education through evidence-based research. When off her mat and out of the kitchen, Melissa also enjoys outdoor activities, scuba diving, and gardening.

Food for the Heart - Recipes from the Soul: Fresh Fruit Popsicles & Refreshers

What’s Cooking? Probably Texas

Summer heat has us all running for cool treats, especially popsicles. Making your own popsicles allows for you to control the ingredients, including the sugar. Most popsicles the first ingredient is sugar, unless you buy “fresh fruit” popsicles it’s the second ingredient. Making your own fresh fruit popsicles takes no time and is a great cold treat for all the end of summer outdoor activities.

Watermelon Mint

Vegan, Gluten-free, Soy-free, Nut-free

Makes 1 ice cube tray (15)

What you need:

2 1/2 cups fresh watermelon

1/3 cup lime juice

10 mint leaves

1 Tbsp Agave (can add 2 Tbsp if your fruit is not very sweet)

What to do:

Combine all ingredients into blender.

Blend until all ingredients are well incorporated and without chunks.

Pour into ice cube tray (fill about 3/4 of the way to ensure it does not overflow when freezing)

Wrap around with foil. If making ice cubes skip to next step. If making popsicles poke a toothpick or short popsicle stick through foil in the middle of the ice cube.

Freeze for at least 6 hours.

Pineapple Orange-sicle

Vegan, Gluten-free, Soy-free, Nut-free

Makes 1 ice cube tray (15)

What you need:

2 cups fresh pineapple

1 cup fresh squeezed orange juice

1 Tbsp agave

1 can coconut milk (chilled in refrigerator overnight)

What to do:

Chill coconut milk can in the refrigerator overnight. This will cause the coconut fat to separate from the liquid and sit on top. Remove coconut fat off top of can. Create a thin layer to cover the bottom of the ice cube tray.

Combine pineapple, orange juice, and agave into blender.

Blend until all ingredients are well incorporated and without chunks.

Pour into remaining space in ice cube tray on top of coconut milk (fill about 3/4 of the way to ensure it does not overflow when freezing)

Wrap around with foil. If making ice cubes skip to next step. If making popsicles poke a toothpick or short popsicle stick through foil in the middle of the ice cube.

Freeze for at least 6 hours.

Enjoy! As a popsicle or as a refresher by pouring mineral or sparkling water for a fruity soda substitute.

Stay Cool Yogis!

-Namaste, Melissa P.

ABOUT THE AUTHOR: MELISSA POINDEXTER

the sushi place.jpg

Melissa Poindexter, RDN, LD

A vegan registered dietitian nutritionist who doubles as a local Denton yogi. Melissa started her yoga journey with Karma Yoga three years ago. Melissa has a passion for working with individuals with special diets by giving education through evidence-based research. When off her mat and out of the kitchen, Melissa also enjoys outdoor activities, scuba diving, and gardening.

Food for the Heart - Recipes from the Soul: Vegan Bacon 3 Ways

Who Doesn’t Love “Bacon”?

Per a fellow yogi request of the need for the rice paper bacon recipe. This recipe is a nice way to add that salty, crunchy flavor everyone loves from bacon to any dish. But how do you decipher when to use which bacon recipe? Well other than what is already available in your fridge, I have times when I prefer to make one over the other.

Tempeh Bacon: For anyone who isn’t familiar with tempeh, tempeh is a soybean product that is made by fermenting soy bean with microogranism and then making a compact block post fermentation. The final product differs from regular tofu because it has a more meaty, chewy, and nutty flavor. Tempeh bacon is high in protein, a good source of iron, and other nutrients. I love to make tempeh bacon to add a salty, crunchy addition to meals but with also adding protein, hence in the situation of making a BLT, the tempeh still allows for me to have protein on my sandwich.

Rice Paper Bacon: This is the crunchiest option for bacon and honestly my favorite of the three recipes. Rice paper and the marinate lack in nutrients, but if you’re just looking to add some serious crunch to a sandwich, salad, etc. I highly recommend making this one.

Carrot Bacon: I love making carrot bacon because the flavor is the best out of all three options. There is just something magical that happens with the sugar from the carrot and the smokiness/saltiness from the marinate that work wonders together. But carrot bacon does not get as crispy as I prefer my bacon to be.

Bacon Marinade

Vegan, Gluten-free, Nut-free

Makes 20 pieces of desired bacon choice: tempeh, rice paper, or carrot

What you need:

1/4 cup olive oil

1/3 cup nutritional yeast

1 Tbsp garlic powder 

3 Tbsp maple syrup

1 tsp black pepper

3 Tbsp soy sauce (or to make gluten free use liquid aminos or Tamari)

3 Tbsp liquid smoke

This marinate can also be placed in the fridge for up to a week. This way if you dont need 20 pieces of bacon in one sitting you can make some throughout the week.

Tempeh Bacon

What you need:

      1 block of tempeh cut into 20 thin slices

Rice Paper Bacon

What you need:

4 sheets of rice paper cut into 5 equal strips *easier if using scissors rather than a knife

Carrot Bacon

What you need:

2 medium carrots each cut into 10 thin slices *easier if using a Mandoline

What to do:

Combine all marinate ingredients into one bowl

Marinate each strip of desired bacon choice by taking ~1 Tbsp of marinate, brush on with a pastry brush on both sides (or you can dip directly into the marinate, just ensure both sides gets a nice even layer).

Optional for the tempeh bacon, option to marinate overnight so that the marinate can sink into the middle of the tempeh and be more consistent throughout.

Bake at 425° until crispy. The marinate will burn around the edges of the bacon, but just make sure the bacon itself is not burnt but crispy.

Rice paper Bacon: ~3 minutes (watch closely, if you step away from the oven it will burn)

Carrot bacon: ~20 minutes

Tempeh bacon: ~20 minutes

-Namaste, Melissa P.

ABOUT THE AUTHOR: MELISSA POINDEXTER

the sushi place.jpg

Melissa Poindexter, RDN, LD

A vegan registered dietitian nutritionist who doubles as a local Denton yogi. Melissa started her yoga journey with Karma Yoga three years ago. Melissa has a passion for working with individuals with special diets by giving education through evidence-based research. When off her mat and out of the kitchen, Melissa also enjoys outdoor activities, scuba diving, and gardening.

Food for the Heart - Recipes from the Soul: Chick'n Salad

As the weather warms up, the outside activities begin, including picnics. This is a perfect simple recipe to share at your next outdoor activity.

Chick’n Salad

Vegan, Gluten-free

Makes 10 sandwiches

What you need:

1-29oz can of chickpeas

1/2 cup vegan mayonnaise

2 Tbsp dijon mustard

2 tbsp soy sauce (to make gluten free use tamari or liquid aminos)

1 tsp black pepper

1 Tbsp dill

1 Tbsp garlic powder

6 pickle spears, chopped (medium dice)

1 small apple, chopped (medium dice)

1/2 medium onion, chopped (medium dice)

1 cup walnuts, roughly chopped (omit to make nut-free)

1 Roma tomato, chopped (medium dice)

1 lemon, juiced

Toasted Bread

Leafy green such as lettuce

What to do:

Combine chickpeas, mayo, dijon mustard, lemon juice, and seasonings in a food processor; pulse until chickpeas are in small pieces, you want to have some chunks of chickpeas.

Add walnuts, apples, pickles, onion, and tomato to processed mixture, mix until all ingredient are evenly incorporated.

Assemble sandwich by toasting bread, adding 1/2 cup of chickpea mixture, and a leafy green such as lettuce or spinach.

-Namaste, Melissa P.

ABOUT THE AUTHOR: MELISSA POINDEXTER

the sushi place.jpg

Melissa Poindexter, RDN, LD

A vegan registered dietitian nutritionist who doubles as a local Denton yogi. Melissa started her yoga journey with Karma Yoga three years ago. Melissa has a passion with working with individuals with special diets by giving education through evidence-based research. When off her mat and out of the kitchen, Melissa also enjoys outdoor activities, scuba diving, and gardening.

Food for the Heart - Recipes from the Soul: Cinco De Mayo Celebration

Happy Cinco De Mayo!

What a better way to celebrate, than with some Mexican Food.

Experimenting with new foods can be a great way to expand the nutrients provided in your diet, try substituting meat/processed meat alternatives/same old taco filling for this quick and easy whole food counterpart.

Mushroom Walnut Ground “Beef”

Vegan, Gluten-free

Makes 10 tacos OR enchiladas

What you need:

1 Tbsp vegetable oil

2 cups mushrooms (crimini or baby portabella), roughly chopped

1 cup raw walnut pieces

1/2 cup white onion, roughly chopped

1 tsp chili powder

1 tsp smoked paprika

1 tsp salt

1 tsp black pepper

1 ½ tsp cumin

What to do:

Combine all ingredients (except vegetable oil) in a food processor, pulse until walnuts and mushrooms are in small pieces. DO NOT OVER MIX OR YOU WILL MAKE A PASTE.

In a large skillet, over medium heat, add vegetable oil. Cook mushroom walnut mixture until heated thoroughly and browned (as in a shade darker without being black but slightly crispy).

Use as filling in enchiladas, burritos, tacos, etc.

Enchilada Sauce

Vegan, Gluten-free

Makes 3 cups: 12 servings for enchiladas OR 72 servings for tacos

What you need:

1 Tbsp vegetable oil

1 cup white onion, roughly chopped

6 garlic cloves, roughly chopped (I love garlic! I typical double the amount in any normal recipe, so adjust to your tasting.)

2 Tbsp adobe sauce

1 Tbsp salt

1 Tbsp black pepper

1 Tbsp smoked paprika

1 ½ tsp cinnamon

1/3 cup tomato paste

2 cups vegetable broth

Corn starch slurry ( ½ corn starch, ½ water)-optional if you want the sauce thicker

What to do:

In a medium sauce pan over medium heat, add vegetable oil, onion, and garlic.

Sauté until the onion becomes transparent, not browned.

Add adobe sauce, all seasonings, and tomato paste. Mix and cook for an additional minute to enhance all the flavors.

Add vegetable broth and mix thoroughly to ensure no paste chunks. Bring mixture to a boil.

Let the mixture cool for a moment before blending (if you don’t; you will build up too much pressure in the blender and it may explode!).

If the sauce is too thin, add sauce back into the sauce pan and add corn starch slurry (1 Tbsp corn starch, 1 Tbsp water; mixed together), bring to a boil. Continue this process until at desired thickness.

Enchiladas or Taco Assembly

Enchiladas: pairs great with sour cream and guacamole.

Assemble enchiladas by adding 1/3 cup walnut mushroom mixture into a warmed corn tortilla and roll up enchilada, top with ¼ cup enchilada sauce.

Tacos: pairs great with sour cream. Additional fixings such as lettuce, tomatoes, and cheese needed.

Assemble tacos by adding 1/3 cup walnut mushroom mixture into a warmed corn or flour tortilla, add 1 Tbsp of enchilada sauce, add additional taco toppings such as lettuce, tomatoes, and cheese. 

I hope you all enjoy!

-Namaste, Melissa P.

ABOUT THE AUTHOR: MELISSA POINDEXTER

the sushi place.jpg

Melissa Poindexter, RDN, LD

A vegan registered dietitian nutritionist who doubles as a local Denton yogi. Melissa started her yoga journey with Karma Yoga three years ago. Melissa has a passion with working with individuals with special diets by giving education through evidence-based research. When off her mat and out of the kitchen, Melissa also enjoys outdoor activities, scuba diving, and gardening.

Food for the Heart - Recipes from the Soul: Spring Rolls

Happy Spring Yogis!

As many of you may know we recently had spring equinox on March 20th. In order to celebrate spring and all the beautiful produce coming into season, let’s make spring rolls! This is a simple treat that can be simply thrown into your yoga bag for that post yoga hunger (especially if Jess is trying to give eagles six packs).

Vegetable Spring Rolls

Vegan, Gluten-free

Makes 10 spring rolls

What you need:

1 block firm tofu

10 rice paper sheets (commonly found on the “ethnic” or “Asian” food isle)

1 large carrot, matchstick cut (julienne)

1 cucumber, matchstick cut (julienne)

1 red bell pepper, matchstick cut (julienne)

Bunch of basil

3 white button or baby portabello mushrooms, sliced thinly

5 romaine lettuce leaves (or any leafy green), cut into halves

What to do:

Start by pressing the tofu. If you do not have a tofu press no worries, just put the tofu between two small plates and layer books on top one at a time giving about 1 minute between. Let tofu sit under pressure for 15 minutes. By pressing the tofu we can rid of excess water and will get a much meatier consistency and shorter cook time.

Once tofu is pressed, cut into long pieces. By cutting all our ingredients into long matchstick pieces it will be easier to build as well as eat our spring rolls without making a mess!

Bake the tofu at 425° for ~20 minutes OR until your tofu is golden brown. Make sure to put the tofu on parchment paper or a silpat (reusable version of parchment paper) in order to prevent the tofu sticking to the pan.

While the tofu is cooking prepare your vegetables and sauce.

When all of the components are ready, assemble! Roll the spring rolls on a ceramic or wood surface it will help to keep the spring roll from sticking.

Start by dipping the rice paper sheet into warm water, rid of an excess drip. Place desired vegetables and tofu in a long strip in the middle of the rice paper. fold in the two sides at the end of the long strip of vegetables. then fold over the side closes to your body. Make sure to “tighten” all the produce together and then continue to roll the spring roll away from your body. As demonstrated in the video.

Peanut Dipping Sauce

Vegan, Gluten-free option

Makes 2 cups sauce

What you need:

1 cup creamy peanut butter

2 garlic cloves

2- 2” pieces of ginger, peeled

4 Tbsp soy sauce (to make gluten-free use tamari or liquid aminos)

1/4 cup lime juice

1/4 cup water

What to do:

Place all ingredient in the blender, blend until smooth and well combined. If you want a thicker sauce add more peanut butter, to smooth out add more water or lime juice.

Consume with the spring rolls!

I hope you all enjoy! I would love to hear some feedback of recipe/ideas/concepts you would like to see within the food blog. So if there is something pondering let me know!

-Namaste, Melissa P.

ABOUT THE AUTHOR: MELISSA POINDEXTER

the sushi place.png

Melissa Poindexter, RDN, LD

A vegan registered dietitian nutritionist who doubles as a local Denton yogi. Melissa started her yoga journey with Karma Yoga three years ago. Melissa has a passion with working with individuals with special diets by giving education through evidence-based research. When off her mat and out of the kitchen, Melissa also enjoys outdoor activities, scuba diving, and gardening.

Food for the Heart - Recipes from the Soul

Bloodshot Eyeballs

            Having a Halloween party and need some yummy finger foods to get in the Halloween spirit? These eyeballs will be perfect to get the creepy party started.

 

What you need:

1 tbsp of olive oil

2 cups spinach

2 cloves of garlic

16oz white button mushrooms (We used baby portebellas since the store was out)

1 14oz block of tofu

2 tbsp of balsamic

1tsp Italian seasoning

Salt and pepper to taste

Sliced black olives

1 8oz jar Julienne sliced sundried tomatoes

Smoked paprika to garnish

 

What you do:

1. Place oil, garlic and spinach in pan and sauté until spinach is wilted

 

2. Destem and wash mushrooms and place on baking sheet

 

3. Drain and press tofu to release excess water

 

4. in food processor put tofu, Italian seasoning, salt and pepper into processor and blend until smooth

 

 

5. Place balsamic evenly inside mushrooms

 

6. Stuff mushrooms with spinach mixture then top with tofu ricotta on top. Then add sliced black olives and sundried tomatoes to appear like bloodshot eyes, then sprinkle smoked paprika on top on mushrooms.

 

7. Bake on 350 for approximately 20 minutes or until mushrooms are cooked

 

8. Enjoy the spooky treat!

 

 

 

-Namaste, Michi and Melissa 

Food for the Heart - Recipes from Soul

Oaktopia Rejuvenating Smoothie

 

Did you buy a three day pass to Oaktopia, drank too much on the first night, and then the second, and then the third and now comes the most epic hang over? This smoothie will help you get back on your feet, out the door and feeling human again. 

 

Hangovers begin hours after drinking has subsided and the blood alcohol level begins to drop, ultimately leaving you with withdrawal after a night of drinking. Some signs include dizziness, fatigue, headaches, sensitivity to light, and vomiting.  What does your hangover look like?

 

The ingredients picked for this smoothie are great for symptoms. Spinach, ginger, blackberries, and chia seeds are great anti-inflammatories, the apple will give you the energy you need and help with stabilize blood sugar, the coconut yogurt has probiotics needed to promote gut movement, matcha has caffeine that will help get you going and coconut water will hydrate and reestablish electrolytes after all the drinking the night before.

What you need:

1 cup of spinach
½ cup of blackberries
½ cup of coconut yogurt
1 apple chopped with skin
1tbsp grated ginger
1tbsp matcha
¼ cup of agave
Coconut water (amount will vary based on preference of consistency)
Ice (amount will vary based on preference of consistency)

What to do:

Put all ingredients in a blender and blend till desired consistency.

Pair with a piece of avocado toast from previous blog to restore carbs and fat.

Consume to get going and recover from those postopia blues.

Enjoy

-Michi and Melissa