Dietary Labels + Vegan Kale Caesar Salad with Roasted Chickpea Croutons

Hi Everyone!

I've been getting so much positive feedback on my Instagram, and it has been so fun, but now I am trying to stick to my promise and post on the blog more frequently.

One question that people ask me a lot is "Are you vegan?" or "Are you vegetarian?"and I thought it would be appropriate to address this in this specific blog post because I am posting a very vegan recipe. The answer to these questions is no, I am not vegan or vegetarian, but it is more complex than that. I think the correct answer is I am a "clean eater" or follow a "plant-based" diet.

More often than not, I cook vegan food at home. This is because I tend to buy whole, plant based ingredients that don't include animal products or dairy. But this isn't because I specifically am a vegan or vegetarian. It's because I feel my best eating these foods, and they are oftentimes the cleanest and most nutritious (and I happen to love the way they taste).

That being said, I love eggs, include Greek yogurt in a lot of meals, and really have eaten many types of meat in my lifetime. I don't believe in food labels, and I instead believe in listening to your body and educating yourself on the types of foods that are best for you. Mental health plays a role in your body's health, and for me, restricting myself isn't the way to do it. If being vegan is right for you-- go you! I applaud you, because eating plant-based foods really makes me feel amazing. And if you love cheeseburgers, go you too! (Just try to make sure your beef is free range and grass fed :) ).

So back on the topic of being vegan, I have become obsessed with making vegan cheeses and dressing using soaked cashews. It's amazing how creamy these nuts can taste! I have become especially obsessed with making vegan Caesar salad. It really tastes like the real deal to me.

Vegan Kale Caesar Salad with Roasted Chickpea Croutons

Ingredients:

5 cups of kale

8 baby cherry tomatoes

1/2 cup chickpeas

2 tablespoons flax seed meal

Paprika

Cumin

Garlic Powder

For dressing:

1/2 cup soaked raw cashews

3 tablespoons dijon mustard

Juice of 1 small lemon

2 tablespoons olive oil

1 teaspoon garlic powder

1. Preheat oven to 425 degrees. Drizzle olive oil over chickpeas and toss with a sprinkle of paprika, cumin and garlic. Bake for 20 minutes or until crispy.

2. Massage kale with olive oil until soft. Chop cherry tomatoes into halves.

3. Blend all ingredients of the dressing until smooth. If dressing is too thick, add olive oil to thin it out.

4. Toss all ingredients with the kale and enjoy!

Healthy Eating Goals + Coconut Curry Lentils with Kale

Hello my fellow foodies! Once again, there has been a bit of a delay in my posts, as my life is coming together in bits and pieces. I started my full time job, and I am moving tomorrow down to a new apartment in LA! I'm glad I finally have a moment to catch my breath and take some time to write.

I'm sure you all experience this, but when life gets busy, healthy eating habits can sometimes fall by the wayside. I always try to eat well, but it can be a lot easier to succumb to bad habits when you are on the go. I decided to make a list for myself of health eating patterns I need to better adapt in order to feel my best!

1. Eat more locally sourced produce
While I've mastered the art of organic, I really want to start eating more locally sourced produce from farmer's markets. Why? For starters, food loses nutrients the more it travels, so your grocery store produce isn't going to be at its healthiest after it has taken days to hit the shelves. Additionally, many times produce grown from local farms is actually organic, as many local farmers don't use pesticides or genetically modify their plants. The reason it's not properly labeled is because they can't shell out enough money to get the official USDA organic certification. Which leads me to my third point, support small agriculture!

2. Eat less at night
This is personally a really bad habit of mine, and I don't know if it's because my stomach has been accustomed to my patterns or what, but I am inevitably hungry late at night and always crave something heavy. This is something I really want to work on curbing, by eating fruit or not eating at all!

3. Eat more Fruit
On that note, I just need to eat more fruit in general! I used to have the HUGEST sweet tooth.. it was pretty insane (ask my friends who knew me when I was younger). I wanted candy all the time. It wasn't until my sophomore year of college that I kicked the habit, and now I rarely crave sweets, if ever. Unless, that is, I start eating sweets and become addicted again (ahem, I'm looking at you Sara the enabler). I think part of my reluctance to eat a lot of fruit is that I don't want to jump on the sugar bandwagon again. But, fruit is essential and full of nutrients, and it tastes good, so I have no excuse!

4. Eat less cheese
This one is a big one for me. Cheese is my chocolate, my guilty pleasure. I seriously love cheese. But it's fatty. And through experimentation with my own body, I've come to notice that cheese doesn't make me feel that great and makes me bloated (I suspect a slight intolerance). So I've really tried to cut down on it, and I have been pretty successful, but I'm still working.

5. Get tested for allergies
While I don't suspect I have any deathly allergies, I would like to go to an allergist and see what isn't working with my body to function optimally. Food allergies can be subtle, and they can create lethargy and bad moods, among other things (and who wants that?). I only want to put things in my body that are going to make me feel good.


Everyone's list should be individual, but it's always great to what others need to do for themselves--And I would love to hear yours!

Now onto the food...This recipe is super easy, vegetarian, and really healthy! I love working with different ethnic flavors, and it's especially fun to incorporate coconut into savory dishes (especially when they're spicy!). This dish can be enjoyed plain, or over rice, quinoa, or any other grain.

Coconut Curry Lentils with Kale

Ingredients (estimates, as always):

• 1/2 cup pre-cooked lentils
• 1/4 white onion, chopped
• 1-2 cloves of garlic, chopped
• 1/2 cup kale
• 1 tbsp extra virgin, unrefined coconut oil
• 1-2 tsp curry powder
• A splash of marinara sauce
• 1-2 squirts of Sriracha
• A scoop of Greek yogurt

1. Chop your onions and garlic. Heat coconut oil over pan on medium heat, and add onions and garlic. When they're almost cooked (onions starting to turn translucent), add kale and toss until wilted.

2. With the heat on low, add the marinara sauce, Greek yogurt, curry powder, and Sriracha, and mix in with the rest of ingredients. Then add the lentils, and stir until mixture is heated. 

Eat away! 

Keeping Meals Creative + Italian White Bean Orzo

Some people rely entirely on recipes when it comes to cooking dishes, but I am not one of those people. While there is nothing wrong with guidance--because let's admit it, sometimes recipes are necessary to provide that perfect balance of flavor--the joy of cooking, for me, comes from testing and creating. It's almost an artistic outlet, for times when I feel like de-stressing and taking my mind off whatever is going on in my life.

That being said, it can be easy to hit a roadblock and run out of innovative ideas, so I thought I would share the breakdown of how I personally come up with new meals. I've mentioned in a previous post what inspires me when it comes to creating, but in this post I'm going to share the thought process that goes through my mind when I think of what I want to cook for dinner.

1. First I get in touch with my senses: What type of cuisine do I feel like eating? Am I craving a specific ingredient? For instance, if I'm craving avocado, I like to think of something Mexican or Caribbean. Or if I'm craving Italian, I'll incorporate lots of tomatoes, garlic, onions, and Parmesan or Mozzarella cheese. But, sometimes my dish doesn't have a certain flavor, and I'll just start brainstorming some combinations of my own. Part of this is intuitive to me, but the more you cook, the more you start to see what goes well together.

2. Next I pick my base, the carbohydrate. Honestly, I do try to limit my intake of carbs, but I have found that most meals feel incomplete without them. Carbohydrates give you energy and keep you full, and I find them essential to my meals. My favorites:

• Quinoa- Quinoa is great because it provides a complete protein and is easily malleable to many flavors. 
• Brown Rice: Great for gluten free, but I try to only have brown rice once in awhile because of its high levels of arsenic
• Whole Wheat Pasta: For when you just need that pasta fix. Sometimes I'll go with the brown rice pasta, but again, trying to avoid the arsenic intake. I've also found spelt pasta to be really good.
• Barley: Another great, easy to cook whole grain.

3. I pick my protein. While I am not a vegetarian, I do consider myself a flexitarian, a term coined to describe people who only eat meat on occasion. I never cook red meat at home, because personally it just makes me feel sick, but I do recommend eating it once in awhile, as long as it's grassfed (which I do from time to time). Sometimes I will make chicken, and I make fish quite often (my fave!). Proteins I love:

• Beans-- black, red, white, garbanzo, the options are endless!
• Fish-- especially low mercury choices such as salmon and sardines
• Eggs
• Chicken
• Tempeh (if there is soy in it, make sure it's organic to avoid GMOs)
• Turkey
• Cottage Cheese
• Buffalo Meat (My choice of red meat)

4. Time for vegetables! I love to load my dishes with as many vegetables as possible. When in doubt, add more veggies! I usually incorporate a mix of these things:

• Greens: Kale, arugula, spinach, chard, etc.
• Colors: Tomatoes, peppers, zucchini, asparagus, Brussels sprouts, sweet potatoes, etc. 
• Pungent flavors: onions, scallions, garlic, mushrooms, etc.

5. Many times I will also incorporate dairy in order to give my dish some moisture.

• Greek Yogurt: great substitute for cream, mayonaise, or cheese. I always feel better using Greek yogurt over cheese because it has a higher protein content, lower fat, and is easier to digest. It also works great as a base for sauces.
• Cheese: I like to keep Trader Joe's Low Fat Three Cheese blend on hand, as well as fat-free feta and regular ole Parmesan cheese.

6. Toppings, for that extra crunch or oomph!

• Hemp hearts: a mild, nutty flavor packed with omega-3s (you can get these at Whole Foods or even Costco!). Love these on salads
• Nuts: nice addition to salads or oatmeal.
• Brewers Yeast: Adds a touch of salty flavor, and provides a good dose of necessary vitamins. Also good on salads and pasta.
• Chia Seeds: also for salads or sweet dishes.

And now, one of my own creations, clearly inspired by Italian cuisine. I used whole wheat orzo, which looks like rice, but is actually a pasta. This dish can be served hot or also chilled to become more like a pasta salad. Check it out under the cut!

Italian White Bean Orzo