Stuffed Sweet Potato:
Chickpeas (canned, or dried)
Note that the sweet potatoes take a long time to bake. Mine took almost 2 hours! Although it depends on the oven, and the size of the potato- it's still important to allow yourself plenty of time here.
1. Preheat oven to 180 C.
2. Cut sweet potato in half, and make small square incisions along the inside without cutting all the way through. This will help it bake faster.
3. Place on baking tray and cover with olive oil. Spice to your liking with paprika, ground coriander, cumin and sea salt. Add nutritional yeast to your liking, and a full clove of crushed garlic to each half of the potato.
4. These take awhile to bake! It depends on the size of your potato, as well. Set a timer for 45 minutes, and continue to check on it from there. The potato should be soft when it's done.
5. Make quinoa while it's baking.
1. Add crushed, fresh garlic to frying pan with olive oil (I used 4 cloves, because we like it garlicky).
2. Cook at a low to medium heat until garlic is browning.
3. Add 1 can of chickpeas, and spice with paprika, ground coriander, cumin and sea salt to your liking.
4. Cook on low to medium heat until beans are soft and flavorful.
1. Chop cauliflower, broccoli and kale (or any veggies of your choice).
2. Lightly steam veggies with a pinch of sea salt and black pepper.
3. Add a squeeze of fresh lemon to veggies and stir.
1. Once sweet potatoes are soft, remove from oven and plate by spread the half in half (still keep the cubed insides in tact.
2. Fill with quinoa and chickpea mixture.
3. Top it with avocado, sprouts, and drizzle with tahini. Add a sprinkle of fresh coriander to your liking.
4. Add a side of veggies (option to also drizzle with tahini and top with fresh coriander, as well).
Follow the Creamy Avo Dressing recipe
This made enough for two large servings.
Follow the Creamy Avo Dressing recipe.
1. I like to roast my veggies, because I find this keeps the most nutrition and offers the best flavor. But, you can steam or fry your's if that's your preference. I roasted broccoli, brussel sprouts and carrots. Roasting takes about 40 minutes, so if you opt to roast- then start with that. Spice with paprika and sea salt.
2. We don't have a spiraler, so I just bought two bags of zucchini noddles (zoodles), which was probably about 3 C total.
3. You have the option to keep the zoodles raw, or cook them.
4. If you're cooking them, use sesame oil to cook. First, fry up 2 large cloves of garlic with sesame oil. Then add zoodles with a bit of sea salt. Option to include additional sesame seeds here for flavor and crunch.
5. Shred 1 large carrot (raw) with cheese grater.
6. Once zoodles are cooked (they cook quickly!) and veggies are roasted, then add fresh spinach to a bowl.
7. Mix together grated carrots and zoodles, and add on top of spinach.
8. Put roasted veggies around the outer edges of the bowl, and add a dollop of Creamy Avo Dressing to the center. Sprinkle slivered almonds, hemp seeds, and a handful of alfalfa sprouts.
9. Roll up as many nori sheets as you'd like to make your own sushi-esque bites. Or, just shred nori strips over the top.
1. Add 5 full-sized, ripe tomatoes to blender with 3 full-size red chillies. Make sure to cut the tail off of the chillies first.
2. Add 1 - 2 C of pine nuts. The more pine nuts you use, the creamier and heartier it will be. So, if you want it less creamy/filling, then use less pine nuts.
3. Include half of a lemon, or about 1 tsp of ACV, and 2 cloves of garlic.
4. Add about 2 tbsp of olive oil (or more if you want added healthy fats and a runnier mixture).
5. Spice with sea salt and fresh cilantro as you like it.
6. Option to add filtered water if you want it to be more runny.
7. Blend and enjoy!
If you're anything like me, then you're addicted to hot sauce too. Unfortunately, most store-bought hot sauce has preservative and sugar in it! Which is why I've got creative making my own instead.
This is just one of many super simple recipes to spice up your salads, use as a dip, or anything else that might need a little extra fire.
Lemon or apple cider vinegar
Serving size made about 3 full cups of sauce
1. Add 5 tomatoes, 3 red chillies, and 1/2 of a juiced lemon to blender. Make sure to cut the tail off of the chillies first.
2. Include about 1 C of pine nuts. If you like creamier sauce, or want a heartier nutrition value- then add an extra cup.
3. Put in 2 large cloves of garlic.
4. Spice with sea salt and cilantro to your liking.
5. Include about 2 tablespoons of olive oil. If you want additional healthy fats, or just like a runnier mixture- then add more. Option to add a dash of filtered water, as well.
6. Blend to your liking and enjoy!
Follow the Juice Pulp Cracker recipe
Flax seed meal
YourSuperFoods Skinny Protein blend
YourSuperFoods Super Green blend
Follow Vegan Pesto recipe
This is totally up to you, but this is what I used:
Vegan Pesto recipe
Spice Up Your Life recipe
Cheeseless Cheese Fries:
Follow Spice Up Your life Sauce recipe
This made about 15 small, thin patties. As always, these are estimated amounts.
I suck at measuring, what can I say?
If you don't already have Juice Pulp Crackers made, these can take up to 2 hours. Check out the recipe for those here.
1. Cut sweet potatoes into strips, and roast in oven at 200 degrees Celsius. Potatoes for patties should be spiced with salt and smoked paprika. Follow recipe below for fries. This can take about 40 minutes. I already had left over roasted potatoes, so I used leftovers for the patties, and fresh ones for the fries. Add about 1 C of roasted, soft sweet potatoes to blender/food processor.
2. On stove, fry up 1/4 of white onion (or more if you like stronger onion flavor) and 2 large cloves of garlic with a bit of olive oil. Once brown, bring to simmer to keep warm.
3. Grate about 3/4 large carrot with cheese grater. Add grated carrots and 1 1/2 C of spinach to blender.
4. Add 1 can of black beans (or equivalent amount of black beans not canned) to bender.
5. Include about 1/4 C of flax seed meal (this will help bind the mixture) to blender.
6. Add hemp seeds to your liking, and 1 heaping tablespoon of YouSuperFoods Skinny Protien and Super Green blends.
7. Add warm onions and garlic to blender.
8. Include a 2 tablespoons of Vegan Pesto to blender.
9. Blend until sticky. If it's not sticky enough, then add more flax seed meal.
10. I made small patties to ensure they cooked all the way through. Scoop with tablespoon onto fry pan with only a small amount of olive oil. Cook to your liking.
1. As mentioned above, cut sweet potatoes into strips and roast in oven with olive oil. Spice with salt and nutritional yeast. The nutritional yeast gives the fries a cheesy flavor, so add to your liking.
2. Roast can take around 40 minutes. Check after 30.
3. Dip with Spice Up Your Life Sauce.
Putting Burger Together:
As mentioned above, this is totally up to you in terms of what you want to top your's with. I did a few different flavors that I'll list below.
1. Spread Juice Pulp Cracker with dip of your choice. On separate crackers, I used the recipes for Hummus, Vegan Pesto and Spice Up Your Life.
2. Add patty on top of cracker and spread. Option to add another, or the same, kind of spread again onto patty.
3. On patty I added tomato, avocado, spinach and sprouts. On another one, I used sauerkraut.
4. Other great options here are pickles, vegan cheese, and anything else you like to deck your burger out with!
Raw walnuts (no salt or sugar)
*You can also use pine nuts here
Nutritional yeast (optional)
YourSuperFoods Super Green Blend (optional)
1. Add 1 C of raw walnuts with 1 - 1 1/2 C fresh basil leaves.
2. If you like a cheesier flavor, add nutritional yeast to your liking (I used about 1/2 C).
3. Include YourSuperFoods Super Green blend (I used about 1/2 C).
4. Add 2 cloves of fresh garlic, salt to your liking, about 1/4 C of olive oil, and a bit of filtered water (if you like your pesto more runny, then add more water).
5. Blend until it's to the consistency of your preference.
6. Enjoy on top of salad, pizza, roasted veggies, crackers, pasta, ANYTHING!
Juice pulp of your choice (I used carrot, spinach and celery leaves)
Flax seed meal
Seeds of your choice (I used pumpkin)
Nutritional yeast (optional)
Spices of your choice (I used sea salt, black pepper, smoked paprika, and a dash of turmeric)
Your Superfood Super Green Blend (optional)
Surprise, surprise- I didn't measure anything! As usual, these are estimate amounts.
It made a full baking tray worth of crackers.
Preheat over to 150 degrees.
1. If your flax seed is not already ground into meal, then blend until it looks more or less like flour. I used about 3/4 C of seeds.
2. Combine flax seed meal with juice pulp of your choice. I used about 3 - 3 1/2 C of pulp.
3. Add seeds to your liking (I used about 3/4 C of pumpkin seeds). Add nutritional yeast if you like a slightly tangy/cheesy flavor (I used about 1/2 C). Add YourSuperFood Super Green Blend (I used about 1/4 C).
4. Spice as you like it (I used sea salt, black pepper, smoked paprika, and a dash of turmeric). Other great options are garlic or onion.
5. Mix mixture until flax starts to bind it together (I used my hands).
6. Spread mixture thinly onto a baking sheet. Pack it on the tray so that it's solid. You can either cut it into squares here while it's still soft (pizza cutter works great for this), or you can break apart once it's hard/cooked.
7. I let mine bake for an hour and a half in the oven because I don't have a dehydrator. I like mine hard and crunchy, which is why I let them bake for awhile. I'd suggest continuing to check on them after 30 minutes.
8. Once they have a consistency that you like, cut up and enjoy with dip of your choice!
I used these measurements for 3 people, and had a TON of leftovers- making it good for about 5 - 6 people, instead.
I chose a black rice, gluten free pasta for more protein.
However, the kind of pasta is totally up to you!
-2 smallish golden, white potatoes
-1 sweet potato
-3 regular-sized carrots
-2 regular-sized lemons
-Unsweetened almond milk
1. Boil potatoes and carrots until soft.
2. While they're still hot, add white potatoes, sweet potato and carrots to blender.
*I used 1/2 of the sweet potato, because mine was huge. The more you add, the sweeter it'll be. I'd suggest starting with just a bit, and then adding as you like it once you blend.
3. Add 1 Cup of nutritional yeast.
*I like the strong flavor of the nutritional yeast, so I actually used closer to 2 cups. Most people liken it to the taste of parmasan cheese in the sense it's quite sharp- so add accordingly.
4. Add 1 teaspoon turmeric and about 1/2 Cup of unsweetened almond milk.
*Turmeric is a really strong flavor. If you know prefer less intensity and/or spice, then use less turmeric. The almond milk will neutralize the kick of the turmeric, so if you want that more mild, milky taste- add more.
5. Blend until creamy.
*I went salt-free on this one, but if you want a little more flavor- add salt and pepper to your liking.
6. Cook pasta to whichever degree you prefer, and add cheese sauce to the pasta. Mix together until all pasta is coated. It's easier to do when the "cheese" is hot. To heat it up quickly, you can add hot water- or heat on stove.
7. Just one more thing- I like to have greens with every meal, so we actually served with broccoli and it was delish!
This is according to our serving size for two people. We had plenty of left overs.
*we chose gluten free tortillas made out of black rice, which were super yummy, but also fell apart really easily. It helps to get LARGE wraps, to make sure the ingredients don't burst out of the sides and make too sticky for the foil.
-1 Can of black beans
*you can also use dried beans, too.
-1 Sweet potato
-1 Red bell pepper
-1 Yellow bell pepper
-1 Yellow onion
-1 Bag of Spinach
-1 Red onion
-1 Clove of garlic
-1 Can pickled jalapeños
-1 Jar sliced black olives
-Salt and peper
-Cut sweet potato in chunks: set on a baking tray with olive oil, salt, and pepper.
*bake at 210 C for roughly 40 minutes, or until soft/to your liking
-Boil water for quinoa: put quinoa in water when ready
*serving size is up to you
-Once potatoes and quinoa are nearly ready, then pan fry cauliflower, broccoli, and asparagus with olive oil, salt, and pepper
*we like spice, so we added a dash of Cayenne Pepper here
-Let sweet potato, quinoa, and mixed veggies cool
-Put a bed of greens (your choice) as the base layer of your bowl
-Add sweet potatoes with a drizzle of tahini over the top
-Add mixed veggies over potatoes with a scoop of hummus on the side for dipping
*make your own hummus!
-Add avocado and sprouted alfalfa seeds
*we drizzled hot sauce here too
-Sprinkle shelled hemp seeds over the top
Soul Bowls are a well-rounded meal that are delicious and nutritious! With a healthy blend of fresh greens, you get plenty of iron. Quinoa is a great option for grains because it is gluten free, and a great source of protein and fiber. Sweet potatoes are also rich in fiber, as well as iron and calcium. Plus, they keep you full for long periods of time.
The mixed veggie blend offers a variety of vitamins, minerals, and supports digestion. Alfalfa sprouts offer a concentrated mix of vitamins and minerals such as Vitamin C, Vitamin K, and Calcium.
Avocados are a great source of healthy fats, which is literal brain food. Tahini is not only a great substitute for salad dressing, but it's also a wonderful option for supporting liver function (lots of Methionine).
Hummus offers additional protein and iron to the meal, and is also easier to digest than whole chickpeas. Shelled hemp seeds offer a great source of Omega 3, as well as healthy fats and amino acids.
Ingredients for Classic Hummus:
-Chickpeas: canned or dry (canned is cheaper, but dry is more nutritious with less preservatives)
-Lemon or Apple Cider Vinegar (ACV)
-Salt and Pepper
1. Open one can of chickpeas, drain fluid, rinse beans with purified water, add to bowl or blender.
2. If you're using dry chickpeas- boil 1 1/2 cups of beans until soft, let cool, add to bowl or blender.
3. Add 1 table spoon of tahini to beans- if you like a creamier consistency, then add more.
4. Squeeze half a lemon onto mixture.
*I've also subbed lemon for ACV- 2 caps fulls (the actual cap of the bottle) for every one can of beans.
5. Add one clove of garlic
*if you're like me, then you'll want more than that!
6. Cover mixture with olive oil- we use A LOT of oil, but it's up to you.
7. Add 1/8 C of purified water
*best to use LESS than you think you need, and add as needed while you blend.
8. Add salt and pepper as needed
*we also like to add Cayenne Pepper at this point!
9. Blend to a consistency of your liking.
10. Option to drizzle olive oil over the finished product.
The great thing about hummus is that is can be added to just about everything! Ok, well at least anything savory.
Here are a few of my go-to's:
-Salads as a substitute for dressing
-Sandwich as a substitute for condiments
-Spread on bagels
-Dipping artichokes as a substitute for butter or mayo
*add avocado and alfalfa sprouts!
A collection of simple, plant-based recipes that are nutritious and delicious.