april_ritchotte

Asparagus-Arugula Salad with Dill Avocado Dressing

Thu, 15 Feb 2024 18:23:19 GMT

Asparagus-Arugula Salad with Dill Avocado Dressing

Directions:

To a bowl, toss the following in a little bit of olive oil, squeeze of lemon, salt and pepper, and chill in the fridge until you are ready to serve
1 box of arugula - chop
1 cup of peas
3 radishes (sliced or diced) - you could use 1 beet if you prefer
pine nuts (a small handful or 1/8 cup)
Blanch 1-2 bunches of asparagus (boiling water for 1-2 min and then ice bath)
Then pat dry and chop into 1 inch pieces.
Add to other ingredients that were chilling in the fridge
When ready to serve, add the Dill-Avocado dressing and toss

Crunchy Salad with Lemon Tahini Dressing or Avocado Dressing

Thu, 15 Feb 2024 18:12:02 GMT

Crunchy Salad with Lemon Tahini or Avocado Dressing

Ingredients:

The Base
green cabbage / red cabbage (sometimes I find it chopped or use broccoli slaw, but fresh is best)
shredded carrots (I buy them this way)
kale (make sure it's chopped very small ; it needs to be massaged with dressing)
Additions
chickpeas (edamame or other bean if you like them better)
seed (pumpkin or sunflower)
a few dried cranberries or 1 chopped medjool date

Directions:

Chop the ingredients well and mix with the lemon-tahini or avocado dressing
Be creative - my salad is different every week depending on what I have in the house

Notes:

Optional animal protein like shrimp, salmon, or chicken

Lemon Maple Dijon Dressing

Thu, 18 Jan 2024 23:34:00 GMT

Lemon Maple Dijon Dressing

Ingredients:

2 lemons juiced
2 tbsp maple syrup
3 tbsp dijon mustard
salt and pepper to taste

Directions:

Add ingredients and whisk to combine

Dill Pickle Salad Dressing

Thu, 18 Jan 2024 23:25:15 GMT

Dill Pickle Dressing

Ingredients:

1 cup dill pickle juice
1/2 cup silken tofu or dairy free sour cream (I like Forager), or ripe avocado
1/2 cup dill pickles (chopped)
2 tsp garlic
1 handful of fresh dill or 1 tbsp of dried dill (fresh is best)
2 tbsp honey or maple syrup (optional)
salt and pepper to taste

Directions:

Add ingredients and blend
If you don't want to blend, chop pickles small and mix ingredients well

Notes:

Great with burger salads - see recipe

Blackberry and Basil Fizz

aprilritchotte@gmail.com (April Ritchotte) — Tue, 24 May 2022 15:54:53 GMT

Blackberry and Basil Fizz Recipe

Ingredients:

8 blackberries
3 fresh basil leaves
20 oz lime sparkling water (or plain)
3 tbsp granulated sugar or monk fruit

Directions:

Crush the blackberries, basil, and granulated sugar until a jelly-like paste is formed to make a blackberry basil syrup.
Over a small bowl or container, strain the syrup through a nut milk bag or cheesecloth making sure no seeds fall through.
Divide the syrup into the bottom of 2 glasses.
Add 8-10 ox sparkling water or of choice and give it a quick stir to incorporate syrup.
Add ice and garnish with fresh blackberries and basil.

Credits:

Thyme and Joy

Lemon-Lime Mocktail

aprilritchotte@gmail.com (April Ritchotte) — Tue, 24 May 2022 15:52:57 GMT

Skinny Cosmo Recipe

Ingredients:

1 whole lime
1 whole lemon
1 handful fresh mint
2 cups sparkling water or seltzer
3 tsp honey or agave

Directions:

Fill 2 8oz glasses with crushed ice and add 1 1/2 tsp of honey or agave nectar to the ice.
Cut your lemon and limes in half.
Use the juice of half the lemon and half the lime in each glass.
Once you have added your lemon and lime juice, add in your fresh mint and a couple of lemon and lime slices.
Once you have your lemon and lime juices, add in fresh or sparkling water or seltzer to fill the rest of the glass.
Use a spoon and stir the mocktail until the honey or nectar is combined

Notes:

Makes 2 drinks

Credits:

Healthy Little Peach

Skinny Cosmo

aprilritchotte@gmail.com (April Ritchotte) — Tue, 24 May 2022 15:47:49 GMT

Skinny Cosmo Recipe

Ingredients:

Ice
2oz citrus vodka
1 splash club soda or lime seltzer
1 splash cranberry juice, low sugar
1 wedge fresh lime

Directions:

Add ice to a cocktail shaker and then liquid ingredients.
Shake well.
Strain into a chilled martini glass with more ice.
Garnish with a lime wedge.

Notes:

Ok to add a tbs of Cointreau or triple sec if you want it more authentic

Credits:

Robyns World

Skinny Margarita

aprilritchotte@gmail.com (April Ritchotte) — Tue, 24 May 2022 15:46:02 GMT

Skinny Margarita Recipe

Ingredients:

For 2 Drinks

2 oz silver tequila
2 oz freshly squeezed lime juice
1.5 oz Cointreau
1 oz light agave nectar
Ice
Coarse sea salt
Lime wedges

For a pitcher (8-10 drinks):

2 cups silver tequila
2 cups freshly squeezed lime juice
1.5 cups Cointreau
1 cup light agave nectar

Directions:

Use a lime wedge to wet the rims of 2 glasses and dip in salt (optional).
Fill glasses with ice.
Add tequila, lime juice, Cointreau and agave nectar to a shaker filled with ice.
Shake vigorously and strain into ice-filled glasses.
To make a pitcher, simply stir all of the ingredients in a pitcher (with no ice) and refrigerate until ready to serve.

Credits:

Me - the tequila lover

Skinny Mojito

aprilritchotte@gmail.com (April Ritchotte) — Tue, 24 May 2022 15:44:33 GMT

Watermelon Agua Fresca Recipe

Ingredients:

1.5 oz Bacardi Rum
12 fresh spearmint leaves
1/2 lime
7 ounces lime seltzer
2 tbsp monk fruit or agave

Directions:

In a tall glass, muddle the mint, monk fruit, and lime juice.
Add crushed ice.
Add rum, seltzer, and stir well.
Garnish with a lime wedge and sprig of mint.
Serve with a straw.

Credits:

Inspired by my love for mojitos!

Watermelon Agua Fresca

aprilritchotte@gmail.com (April Ritchotte) — Tue, 24 May 2022 15:42:55 GMT

Watermelon Agua Fresca Recipe

Ingredients:

4 cups watermelon, chunks (seedless)
1 tbs lime juice
4 mint leaves
Sparkling water or seltzer
Ice, crushed or cubes
Lime slices for garnish

Directions:

In a blender, process the watermelon chunks, lime juice, and mint leaves until smooth.
Strain the watermelon mixture, if desired.
Fill your glasses with ice.
Pour the watermelon mixture over the ice to fill each glass 3/4 of the way to the top.
Top each glass with sparkling water, garnish with lime slices.

Credits:

Veggies Save The Day

Key Lime Parfait Tarts

aprilritchotte@gmail.com (April Ritchotte) — Tue, 24 May 2022 15:22:47 GMT

Key Lime Parfait Tarts Recipe

Ingredients:

1 large avocado, peeled and pitted
1/4 cup culinary coconut milk
1 lime, juiced and zested
2-3 tablespoons raw honey
Pinch sea salt
1 cup granola of choice

Directions:

Place all of the ingredients in a blender except the granola and blend until smooth.
To serve, place 1/4 cup granola in a cup and top with 1/4 cup key lime pie mousse.
Repeat the granola and mousse layers once more.

Notes:

Use extra coconut milk as needed.

Credits:

Food Babe Kitchen

Fudgy Vegan Low-Fat Brownies

aprilritchotte@gmail.com (April Ritchotte) — Tue, 24 May 2022 15:10:04 GMT

Fudgy Vegan Low-Fat Brownies Recipe

Ingredients:

3/4 cup of white cannellini beans, drained and rinsed well and patted dry
3/4 cup + 3 tsp pure maple syrup
1/4 cup + 2 tbsp applesauce (unsweetened)
1 1/2 tsp baking powder
1 1/2 tsp vanilla extract
1/2 tsp salt
3/4 cup unsweetened cocoa powder
1 cup superfine oat flour (Bob's Red Mill)
Optional: 1 tsp dried espresso powder
6 tbsp dairy-free chocolate chips

Directions:

Preheat an oven to 350°F.
Lightly spray an 8x8 metal square pan with nonstick spray.
Add the beans, syrup, applesauce, baking powder, vanilla & salt/blend for a minute.
Scrape the top and sides and then add the cocoa powder and oat flour
Process 3 min scraping down the sides
Walk away and let it run until completely smooth and thick like nut butter.
Add the chocolate chips and give it a good stir around the bowl with a spoon to incorporate them, but don't blend them.
Spread the batter into the pan, making sure to scrape out ALL of the batter from the processor, including underneath the blade.
I used a skinny rubber spatula to get it all out and spread the top of the batter flat and out to the corners of the pan. Dampen the spatula with water to help if necessary, as it will be thick and sticky.
Sprinkle extra chocolate chips all over the top and make sure to gently press them into the batter.
Bake for 25-30 min until they are slightly puffed up and the top is firm.
They will seem a bit undercooked at removal but will continue cooking and firm up as they cool.
Let them cool at least 20 minutes before slicing them.
Once they are completely cooled, cover the pan tightly with foil and keep stored at room temperature or transfer to a sealed container.

Notes:

Espresso powder gives it a richer taste.
It may seem like a lot of syrup, but it's necessary for them not to be bitter.
They will stay moist for a few days stored.

Credits:

The Vegan 8

Apple Crisp

aprilritchotte@gmail.com (April Ritchotte) — Tue, 24 May 2022 14:57:57 GMT

Apple Crisp Recipe

Ingredients:

Filling:

4 red apples, chopped
1 tsp cinnamon
2 tbsp lemon juice
1/2 tsp lemon zest

Topping:

1 1/2 cup GF rolled oats
1 cup chopped pecans or walnuts
1/2 cup shredded coconut
1 tsp cinnamon
1/2 tsp ground ginger (optional)
1/4 tsp ground nutmeg
1/3 cup maple syrup
1/2 cup coconut oil

Directions:

Preheat oven to 325°F.
Place the diced apples in an 11x7 baking dish (or similar)
Add the cinnamon, lemon juice, and zest and mix well.
In a medium-sized bowl, combine the oats, pecans, coconut, cinnamon, ginger, nutmeg, maple syrup, and coconut oil.
Mix well, then place on top of the diced apples
Place in the oven and bake for 40-45 minutes, until the top is browned and apples cooked.
Let sit for 10 minutes at room temperature before serving.

Notes:

Serves 6-8

Credits:

Anthony Williams/ Medical Medium

Chocolate-PB Treats

aprilritchotte@gmail.com (April Ritchotte) — Tue, 24 May 2022 14:55:11 GMT

Chocolate-PB Treats Recipe

Ingredients:

1 cup organic raw nut butter
1 cup vegan chocolate chips
1 1/2 cup rolled oats
2 tablespoons maple syrup
1 teaspoon vanilla extract

Directions:

Add all ingredients together in a large bowl
Add in the wet ingredients
Mix with hands and roll into bite-sized balls
Store in the fridge or freezer

Notes:

This will save you off the Reeses! * Be wary of the fat content!

Credits:

Photo Credit: Fit Foodie Finds

Blueberry Nice Cream

aprilritchotte@gmail.com (April Ritchotte) — Tue, 24 May 2022 14:49:21 GMT

Blueberry Nice Cream Recipe

Ingredients:

1 cup frozen blueberries
2 med frozen ripe bananas

Optional Toppings:

Granola
Mini chocolate chips
Shredded coconut

Directions:

Process blueberries and bananas until creamy, scraping down the edges as needed.
Soft serve = eat as is.
Regular ice cream = transfer to a small container or loaf pan lined with parchment paper and freeze for 1-2 hours.
The longer you freeze, the harder it will get, so just know you may have to thaw it out a bit before you're able to scoop.
Scoop into two bowls, add your favorite toppings and enjoy.

Notes:

Use any berry you like!

Credits:

Ambitio us Kitchen

Chocolate PB Banana Nice Cream

aprilritchotte@gmail.com (April Ritchotte) — Tue, 24 May 2022 14:46:47 GMT

Chocolate PB Banana Nice Cream Recipe

Ingredients:

3 frozen bananas
1 1/2 tbs peanut powder (or powder)
1 1/2 tbs unsweetened coca powder
1/4 cup of plant-based milk

Directions:

Add all of the ingredients into the food processor. Add a little milk at a time.
Scrape down in between
Process on medium-high speed 1 min.

Notes:

Freeze for a firmer texture

Credits:

Plant Based Gabriel

Vegan Scalloped Potatoes

aprilritchotte@gmail.com (April Ritchotte) — Tue, 24 May 2022 14:29:39 GMT

Vegan Scalloped Potatoes Recipe

Ingredients:

4 Ibs. Yukon gold potatoes

For the Cream Sauce:

1 1/2 cups raw cashews, soaked in hot water for 5 minutes
2 cups vegetable broth
2 cups unsweetened plant-based milk plant-based milk
1/2 cup nutritional yeast
1 1/2 tsp salt

For the Rest:

1 tbs olive oil
1 large onion, thinly sliced
4 large garlic cloves, minced
Optional: vegan parmesan, fresh chives

Directions:

Peel potatoes and slice them 1/8 in rounds.
Preheat the oven to 400° F and lightly grease a 9 x 13-inch baking dish. Set aside.

Make the Cream Sauce:

Drain the cashews and blend with cashews, vegetable broth, non-dairy milk, nutritional yeast, and salt
Blend on high for a few minutes until smooth.
Heat the olive oil in a large sauté pan over medium heat.
Add the sliced onion and sauté for 3-4 minutes, until translucent.
Add the garlic to the pan and cook, stirring constantly for another minute.
Turn off heat and set aside.
Spread half of the sliced potatoes in the baking dish.
Top evenly with half of the creamy sauce, and then add the onion/garlic mixture across the top of the sauce.
Layer the rest of the potatoes, and then the rest of the sauce.
Bake for 60 minutes, then check a few potatoes to make sure they are fork-tender and cooked through.
If not, put back in the oven for 10-20 more minutes, until done. The sauce should be bubbly and thick.
Sprinkle vegan parmesan and chopped fresh chives on top, if desired, and serve.

Notes:

Try to slice your potatoes at similar levels of thickness; this will help them cook more evenly.

Credits:

Nora Cooks

Vegan Fried Cauli-Rice

aprilritchotte@gmail.com (April Ritchotte) — Tue, 24 May 2022 14:23:36 GMT

Carrot-Zucchini-Potato Patties Recipe

Ingredients:

1 Ib. firm tofu and drained
1 medium-sized head of cauliflower
2 tablespoons sesame oil, divided
1 tablespoon minced ginger
3 cloves garlic, minced
2 carrots, diced (about 1cup)
1/2 cup peas, thawed if frozen
1/4 cup thinly sliced green onions
3 tablespoons cashews
3 tablespoons soy sauce (or Tamari for GF)
sesame seeds, for garnish

Directions:

Press and drain the tofu (either by wrapping the tofu in paper towels and placing it under a heavy object.
Lightly crumble the tofu in a large bowl and set aside.
Pulse cauliflower into florets to "rice" it or use frozen cauliflower rice which is so easy!
Set aside
In a large wok, heat the sesame oil over medium heat.
Add the ginger and garlic and lightly stir fry for 30 seconds - 1 minute until just golden brown and fragrant.
Add in the crumbled tofu and stir-fry for 5 minutes, stirring often, until tofu is golden in color and cooked through.
Remove tofu from wok and add the remaining 1 tablespoon of sesame oil.
Add in the carrots and sauté until tender, about 2 minutes. Stir the peas, and cauliflower "rice" into the wok, mixing the ingredients thoroughly.
Cook, stirring often, until the cauliflower is tender, 5 to 8 minutes. Stir in the cooked tofu, green onions, cashews, and soy sauce.
Garnish with sesame seeds, if desired.

Notes:

I typically use no oil but this is too good and uses just a little bit :)

Credits:

Delish Knowledge

Carrot-Zucchini-Potato Patties

aprilritchotte@gmail.com (April Ritchotte) — Tue, 24 May 2022 14:16:33 GMT

Carrot-Zucchini-Potato Patties Recipe

Ingredients:

2 potatoes
2 carrots
1 zucchini
1 tsp garlic powder
1 tsp onion powder
1 tsp dried oregano
1 tsp paprika

Directions:

Steam potatoes and carrots in the basket, cover, and steam for 10-15 min, until tender.
Remove from heat and cool completely, then grate all and set aside in a bowl.
Preheat oven to 350°F. Line a baking sheet with parchment paper.
Grate the zucchini and place it in a muslin cloth or nut milk bag to squeeze out all the water.
Make sure that the zucchini is very dry; otherwise, it will take the patties longer to crisp up in the oven.
Add it to the mixing bowl with garlic powder, onion powder, dried oregano, and paprika and mix until combined.
Form the mixture into about 8 patties and place them on the baking sheet.
Place in the oven and cook for 45 to 60 minutes, until browned and crispy, flipping them halfway through.
Allow the patties to cool for 10 to 15 minutes before eating so they firm up.

Notes:

Makes 8 patties

Credits:

Anthony Williams/ Medical Medium

Zucchini Pasta with Avocado Pesto

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 18:05:11 GMT

Zucchini Pasta with Avocado Pesto Recipe

Ingredients:

1 avocado ripe
1 clove garlic
1/2 cup fresh basil leaves
1 tbs lemon juice
2 tbs broth
Water as needed
Salt and pepper to taste
2-3 zucchinis spiralized or cut into 1/4 inch wide strips

Sauce:

In a food processor, blend avocado, garlic, basil leaves, and lemon juice until smooth, then mix in a little broth.
Add water, 1 Tbsp at a time, until sauce reaches a fluid yet thick consistency.
Season with S&P, to taste.

Zucchini Noodles:

Sauté zoodles with a splash of olive oil or broth over medium/high heat until slightly soft and bright green, 3 to 5 minutes.
Drain excess water.

Serve:

Toss zoodles with sauce

Credits:

Live Eat Learn

Roasted Veggie Flatbreads

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 18:03:09 GMT

Roasted Veggie Flatbreads Recipe

Ingredients:

Cornmeal, for dusting
1 DOUGH BALL (see vegan dough recipe or use cauliflower or your fav crust)
6 baby potatoes, quartered
8 Brussels sprouts, quartered
1 medium carrot, chopped
1 medium shallot, chopped
1 tablespoon red wine vinegar
Salt and Pepper to taste
1/3 cup balsamic vinegar
1 cup cannellini beans, rinsed and drained
1 tsp sage fresh or 1/4 tsp. dried sage
2 cups fresh microgreens

Directions:

Preheat oven to 400°F. Lightly sprinkle a large baking sheet with cornmeal.
Divide dough into four portions. On a lightly floured surface, roll portions into 7-8 inch circles or 10x5 inch ovals.
Transfer flatbreads to prepared pan. Bake 10 to 13 minutes or until lightly browned and set (flatbreads may puff). Let cool.
Preheat oven to 425°F. Line a 15x10-inch baking pan with foil.
Arrange potatoes, Brussels sprouts, carrot, and shallot in a prepared baking pan. Sprinkle with red wine vinegar and season with salt and pepper. Roast about 20 minutes or until tender and lightly browned.
Meanwhile, for the balsamic glaze, in a small saucepan bring balsamic vinegar to boiling; reduce heat. Simmer, uncovered, about 6 minutes or until mixture has reduced to about 1 1/2 Tbsp. and thickened to a syrup consistency (you can also buy a glaze!).
In a bowl, mash beans with a fork and stir in sage and 2 tsp. water. Spread on flatbreads. Top with roasted vegetables. Remove foil from baking sheet; transfer flatbreads to the baking sheet. Bake 5 minutes to heat through.
Drizzle flatbreads with balsamic glaze and top with microgreens.

Notes:

See recipe for roasted veggies - I do it much easier than this recipe, but sometimes it's nice to get inspiration.

Credits:

Forks Over Knives

Vegan Oil Free Pizza Dough

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 18:00:33 GMT

Vegan Oil Free Pizza Dough Recipe

Ingredients:

1 3/4 to 2 cups white whole wheat flour or GF flour
1 1/2 teaspoons fast-rising active dry yeast
3/4 teaspoon pure cane sugar
1/4 teaspoon sea salt

Directions:

In a medium bowl stir together 1 3/4 cups of the flour, the yeast, sugar, and salt. Stir in 1 cup warm water (120°F to 130°F) until combined.
Turn dough out onto a lightly floured surface. Knead in enough of the remaining 1/4 cup flour to make a dough that is smooth and elastic (2 to 3 minutes). Cover and let rest 10 minutes. Use as directed in recipes. To make ahead, cover and chill up to 4 hours.

Credits:

Forks Over Knives

Sweet Potato Black Bean Burger

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 17:58:41 GMT

Sweet Potato Black Bean Burger Recipe

Ingredients:

2 cups mashed sweet potato (~2 large)
Olive oil (for cooking sweet potato)
1-1 1/2 cups cooked brown rice
1 cup cooked salted black beans
1/2 cup finely diced green onion
1/2 cup walnut meal
2 1/2 tsp smoked paprika
1/4 tsp chipotle powder (optional)
1 Tbsp brown sugar (optional)

For Serving (optional)

Sliced avocado
Sprouts, lettuce or parsley
Sliced onion

Directions:

Preheat oven to 400°F and cut sweet potatoes in half
Rub with olive oil and place face down on a foil-lined baking sheet
Bake sweet potatoes until soft and tender to the touch- about 30 minutes - set aside.
Reduce oven heat to 375°F.
While potatoes are baking, cook rice
Add black beans to a mixing bowl and mash half of them for texture.
Then add sweet potato and lightly mash, then 1 cup rice, green onion, nut meal and spices.
Mix to combine. Taste and adjust seasonings as needed. Add more rice or nut meal if the mixture feels too wet. It should be very moist but moldable.
Lightly grease a baking sheet and line a 1/4 cup measuring cup with plastic wrap.
Fill the lined measuring cup with sweet potato mixture.
Scrape down to pack, then lift out and transfer to the baking sheet and gently press down to mash.
The thinner you press them, the faster they'll cook, but no need to go too far. Just a gentle press will do.
Bake burgers for a total 30-45 min, carefully flipping 20 minutes in to ensure even cooking. The longer you bake them the firmer and drier they will get - up to preference. I went for around the 35-min mark.
Serve on slider buns (double stack for more bulk) or atop a salad with sliced avocado, red onion, greens, and ketchup or salsa.
Store leftovers covered in the fridge for up to a few days. Freeze for longer term storage.

Freezing Instructions:

Par-bake for ~20 minutes, let cool, and then carefully layer between pieces of parchment paper and enclosed in a freezer bag or container with a secure lid.
Reheat them from frozen at 375°F for about 20-30 minutes or until desired firmness.

Credits:

Minimalist Baker

Stuffed Portabella Mushrooms

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 17:56:28 GMT

Stuffed Portabella Mushrooms Recipe

Ingredients:

2 Portobello mushrooms cleaned
2 garlic cloves minced
2 roma tomatoes seeded and diced
1 small zucchini finely chopped
2 tablespoon parsley chopped, divided
4 tablespoons GF breadcrumbs, divided
1/2 yellow onion finely diced
Salt and pepper
Spray EVOO

Directions:

Cut the stem out of the mushroom caps
Using a spoon scoop the gills out of the underside of the cap gently not breaking the mushroom cap.
Turn cap over, spray a tiny bit of EVOO on the top of the mushroom cap.
Sprinkle a pinch of S&P over the oil.
Set upside down on a foil covered baking sheet with the cleaned inside portion up.
Water sauté zucchini, onion, garlic and tomato.
Cook on med low heat 4 min until onions soft.
Take off heat.
Add breadcrumbs and parsley.
Mix well. Divide mixture in half.
Stuff each mushroom cap with half of the veggie mixture.
Bake for 30 minutes in 400° oven uncovered.

Notes:

Serves 2

Credits:

Gluten Sugar Dairy Free Lifestyle

Taco Bar Night

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 17:51:47 GMT

Taco Bar Night Recipe

Ingredients:

1/2 cup lentils, cooked according to package directions (about 1 cup cooked)
1 cup onion, diced
1 tbsp jalapeño, minced
1 cup mushrooms, chopped small
2 tbsp fresh cilantro, chopped
1 tbsp lime juice
1/2 cup raw, unsalted walnuts, chopped
1/2 tsp Kosher salt
1 tsp chili powder
1/2 tsp smoked paprika
1/2 tsp cumin

Vessel Options

Lettuce wraps
Organic corn tortillas or shells
Atop salad greens

Potential Toppings

Lettuce (shredded)
Tomato (diced) or Fresh Salsa
Black Olives (sliced)
White or Red Onion (diced)
Cilantro (fresh)
Avocado or Guacamole (fresh)
Sweet Potato
Corn or Grilled Corn
Black Beans
Refried Beans
Roasted Veggies (onion, peppers)

Directions:

Cook Lentils according to package directions in salted water
When finished cooking, set aside
Water sauté the onion and jalapeño and cook for 5-6 minutes, until softened
Add the mushrooms and cook, stirring a few times, until softened (about 5-8 minutes)
Add the cooked lentils, cilantro, lime juice, walnuts, salt, chili powder, and paprika
Stir to combine thoroughly. Cook for 15 minutes over medium-low heat, stirring several times

Make a taco or taco salad bar with all the fixins' to allow people make-your-own

Notes:

Use only your favorite toppings - these are all just suggestions!
No time for the lentil filling? Consider just using refried beans and black beans mixed with some cumin and heated for the base

Credits:

Inspired by One Green Planet

Photo Credit

FOK

Simple Tempeh Meatballs

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 17:46:44 GMT

Simple Tempeh Meatballs Recipe

Ingredients:

1/2 Onion
2 cloves of garlic
1 tbsp flax seeds + 3 tbsp water
9 oz tempeh
1/4 cup parsley (a handful)
1/2 cup almond meal
1/4 cup chickpea flour
1/2 cup GF breadcrumbs
1 tbsp oregano
1 tsp garlic powder
1 tsp onion powder
2 tbsp tomato sauce
EVOO (just a spray)

Directions:

Cook the onion and the garlic (finely chopped) in saucepan with water or broth over medium heat until golden brown.
Blend the flax seeds and the water in a blender. Set aside.
Add the tempeh to the food processor and pulse to break down.
Add the cooked onion and garlic, flax seeds mixture, parsley, almond meal, chickpea flour, breadcrumbs, oregano, garlic and onion powder and tomato sauce and mix again.
When the dough is ready, make balls with your hands.
Cook the meatballs in a saucepan with a spray of extra virgin olive oil over medium high heat until golden brown or bake at 350.

Notes:

I'm Italian - so the though of having a vegan meatball goes against my DNA - but I have this recipe here so that I have a healthier option, then, on occasion, I will make Mama Zito's traditional meatballs......

Credits:

Simple Vegan Blog

Mango Forbidden Rice and Beans

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 17:44:39 GMT

Mango Forbidden Rice and Beans Recipe

Ingredients:

1 cup dry forbidden black rice (yields 3 cups)
1 3/4 cup water or broth + extra to sauté
Salt
1 cup red onion diced
3-4 cloves garlic minced
1 tsp ginger grated
1 - 15oz can black beans drained and rinsed
2 tsp cumin
1/8 - 1/4 tsp cayenne pepper
1/2 lime zest and juice
1/2 cup dried mango chopped (or try with fresh mango if preferred)
1/2 cup cilantro chopped
1-2 scallions sliced

Directions:

Add rice, water/broth, and salt to a saucepan and bring to a boil. Reduce to simmer and cook until rice is tender about 30 minutes.
Meanwhile, in a large skillet or saucepan over medium-high heat with broth, add onion and cook until translucent, about 5 minutes. reduce heat to medium and add garlic, ginger, beans, cumin, cayenne, and lime. Cook until warmed, 4-5 minutes.
Reduce heat to low and add cooked rice, mango, cilantro, and scallions. Stir until mixed, remove from heat, and serve.

Notes:

I sauté without oil so substituted broth in the recipe. You can use any rice you have on hand and add more greens!!

Credits:

Grateful Grazer

Engine 2 Veg and Sweet Potato Lasagna

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 17:42:29 GMT

Engine 2 Veg and Sweet Potato Lasagna Recipe

Ingredients:

1 onion, chopped
1 small head of garlic, all cloves chopped or pressed
8 oz mushrooms, sliced
1 head broccoli, chopped
2 carrots, chopped
2 red bell peppers, seeded and chopped
1 can corn, rinsed and drained
1 package firm tofu
1/2 tsp cayenne pepper
1 tsp oregano
1 tsp basil
1 tsp rosemary
2 jars of pasta sauce (no oil)
2 boxes whole grain lasagna noodles (or GF)
16 oz frozen spinach, thawed and drained
2 sweet potatoes, cooked and mashed
6 Roma tomatoes, sliced thin
1 cup raw cashews, ground

Directions:

Preheat oven to 400 °F.
Sauté the onion and garlic on high heat for 3 minutes in a wok or nonstick pan.
Add the mushrooms and cook until the onions are limp and the mushrooms give up their liquid.
Remove them to a large bowl with a slotted spoon. Reserve the mushroom liquid in the pan.
Sauté the broccoli and carrots for 5 minutes and add the mushroom bowl.
Sauté the peppers and corn until just beginning to soften. Add them to the vegetable bowl.
Drain the tofu by wrapping in paper towels. Break it up directly in the towel and mix it into the vegetable bowl.
Add spices to the vegetable bowl and combine.
Cover the bottom of a 9x13 inch casserole with a layer of sauce. Add a layer of noodles. Cover the noodles with sauce. This way the noodles cook in the oven, saving time and energy.
Spread the vegetable mixture over the sauced noodles. Cover with a layer of noodles and another dressing of sauce.
Add the spinach to the second layer of sauced noodles. Cover the spinach with the mashed sweet potatoes. Add another layer of sauce, the final layer of noodles, and a last topping of sauce.
Cover the lasagna with thinly sliced Roma tomatoes.
Cover with foil and bake in the oven for 45 minutes.
Remove the foil, sprinkle with the cashews, and return to the oven for 15 minutes. Let sit for 15 minutes before serving.

Credits:

Rip Esselstyn (Engine 2 Cookbook)

Everyday Green Vegetable Soup

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 17:34:00 GMT

Everyday Green Vegetable Soup Recipe

Ingredients:

3 cups low-sodium vegetable broth
2 cups unpeeled Yukon Gold potatoes
1 1/2 cups cauliflower florets
1 small yellow onion, diced
3 cloves garlic, minced
1 tsp kosher or sea salt
1/2 tsp fresh ground pepper
1/8 tsp red pepper flakes
3 stems Swiss chard
10 ounces frozen peas
1 1/2 tbs freshly squeezed lemon juice
1 tsp fresh dill, chopped

Directions:

Dice potatoes into small cubes
Place broth, potatoes, cauliflower, broccoli, onion, garlic, salt, pepper, and red pepper flakes into slow cooker
Cover and cook on LOW 2.5-3 hours
Stir in Swiss chard stems, cover, and cook on LOW for 5 minutes
Add Swiss chard leaves, peas, lemon juice, and dill to slow cooker
Cover and cook on LOW 2-3 minutes until leaves wilt
Serve or blend with immersion blender

Notes:

Instead of olive oil, I water sauté so I took that out of the ingredients and directions

Credits:

Patty Catalano - thekitchn.com

Green Gazpacho

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 17:29:26 GMT

Green Gazpacho Recipe

Ingredients:

2 medium cucumbers
1 medium onion
1 medium green pepper
1 clove garlic
1 medium avocado
1/4 bunch fresh flat parsley
1/4 bunch fresh cilantro
1 tsp salt
2 tbs lemon juice
1+ cup water

Directions:

Remove cucumber ends
Cut lengthwise and scrape seeds
Chop into chunks
Remove pepper seeds and cut into chunks
Dice onions and peel garlic
Process all these in food processor
Pull leaves from parsley and cilantro
Add these + avocado & puree until smooth
Add water, lemon juice, and salt
Taste and adjust with lemon juice and salt
Chill and serve

Notes:

This is a great warm-weather day soup
If you are eating animal proteins on occasion, this tastes great with grilled scallops or cold chopped cocktail shrimp or lobster

Credits:

Budget Bytes (modified by eliminating oil)

Immune Boosting Soup

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 17:25:41 GMT

Immune Boosting Soup Recipe

Ingredients:

1 large yellow onion, chopped
6 cloves garlic, minced
2 celery stalks, sliced
1 Ib. shitake mushrooms
1 1/2 sea salt
1/4 tsp black pepper
1 tsp turmeric
12 cups water
4 heads baby bok choy
1/2 head kale
optional: 1 tbs fresh ginger, grated
optional: veg broth to sauté

Directions:

Chop off bottom of bok choy
Remove just the bottom of mushroom stems
Separate remaining stems from tops
Slice tops and remaining tops if necessary
Water sauté onions 5 minutes (or broth0
Add in garlic and cook 1 more minute
Add in celery and mushrooms and sauté
10 min or until mushrooms wilted
Add in spices and water; bring to boil
Let simmer, covered for 1 hr or more
Add bok choy and kale in last 10" to wilt
Serve warm/ store up to a week

Notes:

I eliminated the 1 tbs coconut oil she used and suggest sautéing in water or broth

Credits:

The Healthy Maven

Asparagus Soup

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 17:20:44 GMT

Asparagus Soup Recipe

Ingredients:

2 pounds fresh asparagus, washed and tough ends removed
4 cups vegetable stock or broth
1 cup minced shallots or leeks (white only)
3 garlic cloves, finely minced
1 tbs dry white wine
1/2 teaspoon sea salt
1/4 cup coconut milk

Directions:

Drop the tough ends of the asparagus into the simmering broth.
While simmering, cut the buds from the asparagus spears to use as garnish
Cut the remainder of the spear into 1-inch pieces.
Water-sauté the onion and garlic together until they are transparent.
Do not brown or caramelize the onions, let the onion flavor overpower the asparagus.
Lift the tough ends of the asparagus from the broth using a slotted spoon and cool.
Drop the asparagus buds into the broth and let them cook for 1 minute.
Pull the buds out with a slotted spoon and spread them on a cool plate.
The asparagus color should be bright green.
Add the tender asparagus pieces and the wine to the stock and allow to simmer until the asparagus is tender.
Add the onion-garlic mixture to the soup pot.
Using an immersion blender, puree the soup.
Add the cream and blend some more.
Mix salt and pepper. Taste and make necessary adjustments.
Ladle the soup into warm cups or bowls and garnish with the asparagus buds.

Notes:

Store in refrigerator and to heat, warm slowly and carefully so the cream doesn't separate.

Credits:

Anthony Williams / Medical Medium

Lemony Kale + White Bean Soup

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 17:16:49 GMT

Lemony Kale + White Bean Soup Recipe

Ingredients:

1/2 cup water for water-sauté
2 medium leeks (about 3-4 cups), thinly sliced (white and pale green parts only
2 large carrots (about 1 cup), diced
2 celery stalks (about 1 cup), diced
2 garlic cloves, minced
1 teaspoon dried oregano, rosemary or thyme or 2 teaspoons fresh chopped
Pinch of red pepper flakes
6-7 cups low-sodium vegetable broth or combo of water and broth
2 cans (15 oz) cannellini beans, drained and rinsed or 3 cups cooked
1 bunch kale, stem removed and julienned
2-3 lemons, juiced
salt and fresh cracked pepper to taste
chopped parsley, to serve

Directions:

Sauté

In a large pot heat water over medium heat, add leeks, carrots and celery and sauté 5-7 min (leeks should be softened / wilted).
Add garlic and herbs and red pepper flakes, sauté 1 minute more or until fragrant.

Boil and Simmer:

Add liquids and beans, bring to a slight boil, add kale, turn down heat to low and cook until kale softens about 5 min.
Add lemon juice, S&P to taste.
Add extra water/broth as needed.
Serve with a sprinkle of parsley and squeeze of lemon.

Credits:

The Simple Veganista

Detox Cabbage Soup

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 17:14:01 GMT

Detox Cabbage Soup Recipe

Ingredients:

8 cups Vegetable Stock
1/2 head of green cabbage
3 cans (14ox) diced tomatoes (ok to use only 1 if desired/or eliminate)
2 cups baby carrots
1/2 medium onion
3 cloves garlic
1 bag spinach
Salt & Pepper to taste

Directions:

Chop all ingredients.
Sauté carrots and onion in with water or broth for several few minutes to soften.
Combine remaining ingredients and let simmer.

Notes:

Don't let the name fool you. Once people try this, it becomes a staple - not just for detox!

Vegetable Chili

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 17:10:43 GMT

Vegetable Chili Recipe

Ingredients:

3 cloves garlic
1 small yellow onion, diced
2 green bell peppers, diced
3 ribs celery, diced
3 small carrots, sliced
1/4 cup ancho chili powder*
1 tbsp cumin
1 tsp dried oregano
1/2 tsp Cayenne pepper (optional)
2 15 oz cans red kidney beans, drained
2 15 oz cans pinto beans, drained
2 28 oz cans crushed tomatoes
1 cup filtered water
Salt and black pepper, to taste
Optional Toppings: Green Onions, Nutritional Yeast, Vegan Sour Cream

Directions:

3 cloves garlic
1 small yellow onion, diced
2 green bell peppers, diced
3 ribs celery, diced
3 small carrots, sliced
1/4 cup ancho chili powder*
1 tbsp cumin
1 tsp dried oregano
1/2 tsp Cayenne pepper (optional)
2 15 oz cans red kidney beans, drained
2 15 oz cans pinto beans, drained
2 28 oz cans crushed tomatoes
1 cup filtered water
Salt and black pepper, to taste
Optional Toppings: Green Onions, Nutritional Yeast, Vegan Sour Cream

Notes:

Your Chili powder should be pure Chili powder, not a Chili "blend" of various spices and salt.

Credits:

My Bowl

Escarole Soup

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 17:04:22 GMT

Escarole Soup Recipe

Ingredients:

1 head of escarole (or 1 Ib.)
3 cloves garlic (minced)
1 tsp each dried oregano and thyme
4 cups vegetable broth
1 can cannellini beans or handful GF pasta
S&P to taste.

Directions:

Water sauté garlic in water or broth (15 sec).
Add escarole and add a little liquid (2 min).
Add remaining broth and beans or pasta.
If using pasta, choose thin spaghetti and break into small 1-inch pieces
If using pasta, then continue to simmer over low heat for 15 min to cook

Notes:

Vegan parmesan is a nice touch for the top!

Credits:

Inspired by both my Mom's recipe and Giada's!

Diary-Free Potato Leek Soup

aprilritchotte@gmail.com (April Ritchotte) — Mon, 23 May 2022 17:01:55 GMT

Diary-Free Potato Leek Soup Recipe

Ingredients:

1 onion (Chopped)
1 tsp crushed garlic
Vegetable broth
4 large leeks (white and light green parts only, chopped)
1 tsp dried thyme
1 tsp coriander powder
6 yukon gold potatoes - peeled and chopped
2 bay leaves
4 cups vegetable stock/broth (extra to sauté)
1 14oz can coconut cream
Sea Salt and black pepper (to taste)
Fresh Chives (chopped)

Directions:

Add the chopped onion and leeks to a pot with the crushed garlic + a few tbs of broth and sauté until softened. Add in the thyme, rosemary and coriander powder and sauté.
Add the chopped potatoes, bay leaves and vegetable stock and bring to a boil. Reduce the heat, cover the pot and simmer until the potatoes are soft and cooked.
Remove from the heat and remove the bay leaves.
Then add in the coconut cream.
Blend the soup using an immersion blender for the easiest blending or, if you don't have an immersion blender, transfer in stages to a blender jug and blend until smooth.
Add sea salt and black pepper to taste.
Serve with fresh chopped chives.

Notes:

I have used coconut milk when I didn't have cream.
Immersion blenders are the best/ totally worth it!
Be careful taking off lid of blender if you have to blend the soup while hot as pressure builds up!

Credits:

Loving It Vegan

Spinach Artichoke Dip (Dairy/Oil Free)

aprilritchotte@gmail.com (April Ritchotte) — Fri, 20 May 2022 21:23:45 GMT

Spinach Artichoke Dip Recipe (Dairy/Oil Free)

Ingredients:

1 1/2 cup warm white beans
1/2 cup water (more or less)
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp salt
2 tbsp nutritional yeast
1/2 cup artichoke hearts (canned, without oil)
1 tsp lemon juice
1 cup raw spinach

Directions:

Puree beans, water, and spices in a food processor or high powered blender
Add artichoke hearts and lemon juice and pulse slightly until it reaches the desired texture
Pour dip into a casserole dish
Rip spinach into smaller pieces and mix into dip
Bake for 20 minutes at 350° or until warm

Credits:

My Plant Based Family

Greener Guacamole

aprilritchotte@gmail.com (April Ritchotte) — Fri, 20 May 2022 21:21:10 GMT

Greener Guacamole Recipe

Ingredients:

1/2 pound asparagus, trimmed
1-2 avocado, pitted and peeled
1/2 lime, juiced
2 cloves garlic, minced
1/4 cup red onion, diced
1/4 cup cilantro, minced
Salt and pepper

Optional:

1 Serrano Pepper (seeds and membranes removed for less spicy)
1 tomato, chopped

Directions:

Steam asparagus over 1-inch of boiling water
Cover until bright green/tender (about 3-5")_
Remove from steamer and set aside to cool
Once cool, cut into 1/2-inch pieces
Purée the asparagus in a food processor/blender
Add avocado, Serrano, lime juice, and garlic
Pulse until guacamole is desired texture
Stir in red onion, cilantro, and tomato
Season with salt and pepper to taste

Notes:

If you don't like asparagus, you can use peas
Avocado is great but still high fat
Adding greens is a great way to limit fat intake!

Potato Snackers + Red Pepper Dip

aprilritchotte@gmail.com (April Ritchotte) — Fri, 20 May 2022 21:17:22 GMT

Potato Snackers + Red Pepper Dip Recipe

Ingredients:

2 Ib. small red, Yukon gold, purple, and/or sweet potatoes, cut into 1/4-inch-thick slices
1 tbsp. lemon juice
1 tsp. dried Italian seasoning, crushed
5/8 tsp. garlic powder, divided
Sea slat and ground pepper to taste
3/4 cup hummus (purchased/oil free is fine!)
1/4 cup roasted red peppers, rinsed and drained
1/8 tsp. smoked paprika

Directions:

Preheat oven to 400° F.
Line two large baking sheets with parchment paper or silicone baking mats.
Place potatoes in a single layer on prepared pans.
Bake 5 minutes.
In a small bowl stir together lemon juice, Italian seasoning, the 1/2 tsp. garlic powder, and 2 tbsp. water.
Brush over potatoes.
Bake 15 to 20 minutes more or until potatoes are tender, brushing with additional lemon juice mixture if potatoes look dry.
Remove pan from oven; remove parchment.
Preheat broiler.
Turn potatoes over.
Broil 4 to 6 inches from heat 4 to 5 minutes or until lightly crisp around edges
Season with salt and black pepper.
Meanwhile, in a blender or food processor combine the remaining ingredients.
Cover and blend until smooth.
Serve with potatoes for dipping

Credits:

Forks Over Knives

Oil-Free Hummus +5 Variations

aprilritchotte@gmail.com (April Ritchotte) — Fri, 20 May 2022 21:13:53 GMT

Easy Cukes - Homemade Pickles Recipe

Ingredients:

1 can chickpeas (rinse but save the juice!)
1/4 - 1/2 cup aquafaba (chickpea juice)
1/4 lemon juice (fresh squeezed)
1/4 cup tahini (stir before measuring)
2 cloves fresh garlic
1/2 tsp chili powder
1/2 tsp cumin
Pinch sea salt

Directions:

Drain chickpeas while saving juice
This is called "aquafaba"
Rinse chickpeas
Add all ingredients + 1/4 cup of the aquafaba and process at high speed
Blend until creamy, scraping down sides as needed in your blender or food processor
Add additional liquid, salt or spices to taste and to get desired fluffy texture

Notes:

Want variety? Blend in any of the following:

3/4 cups roasted red peppers
1 1/2 cups spinach and arugula
3 tbs siracha, 1 tsp red pepper flakes
Handful cilantro, spinach, and lime juice
3/4 cups cooked beets

Credits:

Ceara's Kitchen and My Own Flavors

Easy Cukes - Homemade Pickles

aprilritchotte@gmail.com (April Ritchotte) — Fri, 20 May 2022 21:10:20 GMT

Easy Cukes - Homemade Pickles Recipe

Ingredients:

9 cups sliced cucumbers (English)
1 cup onion (sliced)
1 cup green pepper (diced)
3/4 cup raw sugar
3 tbs sea salt
3 cups white vinegar
1 1/3 tsp each of Tumeric, Mustard seed & Celery seed
Optional: red onion diced
Fresh chives, parsley, thyme or anything in your garden or fridge!

Directions:

Mix all ingredients in a glass bowl
Soak overnight in a bowl (covered)
Stir gently a few times while in the fridge
Strain the juice 2X to get juice clear
Straining helps remove loose seeds
Pack into mason jars adding in clear juice
Keep refrigerated

Notes:

This recipe is very forgiving so have a little fun with it; sometimes I use red onion, an Italian gree pepper or garlic
Make sure all cukes are covered in juice when packing into the jars to minimize bacteria

Credits:

Michelle Sitler-Gregory (my sister-in-law!)

Easy Granola Bars

aprilritchotte@gmail.com (April Ritchotte) — Fri, 20 May 2022 21:07:32 GMT

Easy Granola Bars Recipe

Ingredients:

1 heaping cup packed dates (pitted)
1/4 cup maple syrup or agave nectar
1/4 cup salted natural PB or almond butter
1 cup roasted unsalted almonds (chopped)
1 1/2 cups GF rolled oats

Optional:

Chocolate chips, dried fruit, nuts, banana chips, vanilla

Directions:

Process dates in a food processor until small bits remain (about 1 min).
It should form a "dough" like consistency.

Optional Step:

Toast your oats (and almonds if raw) in a 350° F oven for 10-15 minutes or until slightly golden brown.
Place oats, almonds and dates in a large mixing bowl - set aside.
Warm maple syrup (or agave) and peanut butter in a small saucepan over low heat.
Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout.
Once thoroughly mixed, transfer to an 8x8 inch baking dish or other small pan lined with plastic wrap or parchment paper so they lift out easily.
Press down firmly until uniformly flattened- I use something flat, like a drinking glass, to press down and really pack the bars, which helps them hold together better.
Cover with parchment or plastic wrap.
Firm up in fridge or freezer for 15-20 min.
Remove bars from pan and chop into 10 even bars.
Store in an airtight container for up to a few days.

Notes:

Although not ideal, if your dates don't feel sticky and moist, you can soak them in water for 10 minutes then drain before processing. This will help them blend better and hold the bars together better. But ideally, you can find fresh, sticky moist dates.

Credits:

Minimalist Baker

GF Pumpkin Chocolate Chip Muffins

aprilritchotte@gmail.com (April Ritchotte) — Fri, 20 May 2022 21:04:33 GMT

GF Pumpkin Chocolate Chip Muffins Recipe

Ingredients:

1 medium banana, mashed
1 (15-ounce) can pumpkin puree
1/4 cup pure maple syrup
1 teaspoon vanilla extract
2 cups whole oat flour
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1 cup dairy-free chocolate chips

Directions:

Preheat oven to 375°F.
In a large bowl, combine mashed banana, pumpkin puree, maple syrup, and vanilla.
In a small bowl, combine oat flour, baking soda, baking powder, salt, cinnamon, nutmeg, and ginger.
Transfer mixture to a large bowl and mix together gently until well combined. Avoid over-mixing to prevent toughness in the final product.
Fold in chocolate chips.
Spoon batter into silicone muffin cups and bake for 20 minutes or until the muffins are lightly browned.
Remove muffins from the oven and let cool for 5 minutes.
Store muffins in an airtight container.

Notes:

If you don't like bananas, there is a version on my FB page that is GF and uses coconut oil.

Credits:

Forks Over Knives

Sweet Potato Chips

aprilritchotte@gmail.com (April Ritchotte) — Fri, 20 May 2022 20:51:32 GMT

Sweet Potato Chips

Ingredients:

2 sweet potatoes, about 5 inches long
Seasonings: Salt and pepper, paprika, garlic powder, thyme, rosemary

Directions:

Preheat the oven to 450° F and line a large baking sheet with parchment paper.
Wash and dry the sweet potatoes.
Using a large knife, remove both ends of the potatoes, and thinly slice the sweet potatoes into round, potato chip-like rounds.
Evenly spread the chips on the parchment lined baking sheet, and leave the chips plain or top with any desired toppings.
Place in the preheated oven and bake 20-25 minutes until the edges begin to brown and curl up. Then, remove the pan from the oven, flip each of the chips individually, and place back into the oven to continue baking until crispy and brown, about 20 minutes more.
When the chips are finished baking, remove the tray from the oven and serve with hummus, guacamole, tahini, or plain!

Notes:

Use whichever seasoning you like

Credits:

Shalom Homestead

GF Wild Blueberry Mini Muffins

aprilritchotte@gmail.com (April Ritchotte) — Fri, 20 May 2022 20:44:35 GMT

GF Wild Blueberry Mini Muffins

Ingredients:

1/4 cup white chia seeds
1 cup mashed banana
1/2 cup GF oat flour
1/2 tsp baking powder
1/4 tsp sea salt
1/4 cup maple syrup
1 tbs lemon juice
1/2 cup frozen wild blueberries

Directions:

Preheat the oven to 375°F.
Place the white chia seeds in the blender alone and blend them on high until finely ground.
Add the mashed banana, oat flour, baking powder, sea salt, maple syrup, and lemon juice into the blender and blend until smoothly combined into batter.
Pour the batter into a bowl and stir in the frozen wild blueberries.
Line a mini muffin pan with 16 mini parchment baking cups and fill each with 1 heaping tablespoon of batter.
Place the mini muffin pan into the oven and bake for 20 minutes until the tops of the muffins are turning golden brown and an inserted toothpick comes out clean.
Remove the muffins from the oven and allow them to cool before eating.
They will continue to firm up inside as they cool.

Notes:

These get gobbled up fast - I usually double the recipe!

Credits:

Anthony Williams/ Medical Medium

Lemon Tahini Dressing

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 16:09:37 GMT

Lemon Tahini Dressing

Ingredients:

1/2 cup raw tahini
1/4 cup water, plus more to thin
6 tablespoons fresh lemon juice (about 4 lemons)
3 cloves garlic, minced
1/2 teaspoon onion powder
3/4 teaspoon sea salt
Freshly ground black pepper

Directions:

Combine all of the ingredients in a bowl or mason jar and whisk well to combine. (U use a single-serve blender cup or put a whisk ball into a mason jar)
Add extra water one tablespoon at a time, until the dressing is as thin as you'd like it to be, and adjust any seasonings to your taste
This dressing will thicken up when stored in the fridge
It's great as a dip, but if you want to thin it for a salad dressing just add another tablespoon of water and stir until pourable again
Lasts a week in the fridge

Notes:

I use this on my Buddha bowls.
Don't be intimidated by the tahini if you've never used it. You can buy it in a jar like peanut butter where the oils rise to the top OR do as I do and find it in a squeeze bottle - super easy.

Credits:

Detoxinista

Oil-Free Ranch Dressing

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 16:07:03 GMT

Oil-Free Ranch Dressing

Ingredients:

1 cup raw cashews (soaked in hot water 30 minutes, or overnight in cool water)
2/3 cup unsweetened plant-based milk
2 tsp lemon juice
1 clove garlic, peeled
1/2 tsp sea salt (plus more to taste)
1 pinch black pepper
1/4 tsp onion powder
1 1/4 tsp apple cider vinegar
1/2 - 1 tsp maple syrup

Herbs

1 tbsp fresh minced dill (or 2 tsp dried)
1 tbsp fresh minced parsley (optional)
1 tsp fresh chives (optional)

Directions:

Soak cashews in very not water for 30 minutes - 1 hour (or overnight in cool water)
While cashews are soaking, measure out the milk, and add lemon juice and set aside to curdle (this makes your vegan "buttermilk").
Drain and rinse cashews several times and drain again.
Then transfer to a blender (a blender is preferred over a food processor for achieving a smooth texture) and add almond buttermilk, garlic, salt, pepper, onion powder, vinegar, and maple syrup. Blend on high for 1-2 minutes or until very creamy and smooth.
Add herbs and pulse several times to incorporate (you don't want it fully puréed).
Taste and adjust flavor as needed adding more salt for saltiness, maple syrup for sweetness, lemon juice or vinegar for acidity, garlic for garlic flavor, or herbs for a more herbal flavor.
Use immediately at room temperature or refrigerate for 3-4 hours to chill. It will thicken in the refrigerator, so you can add more milk or water later on to thin if needed.

Notes:

Use for vegetables, salads, cauliflower wings.
Store leftovers covered in the refrigerator up to 7-10 days
Not freezer friendly (it separates upon thawing)
If you can't use cashews you can try another nut.

Credits:

The Minimalist Baker

Orange Vinaigrette

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 16:04:37 GMT

Orange Vinaigrette Dressing

Ingredients:

1 cup orange juice
1 garlic clove
1 tablespoon raw honey
1/4 cup water
1/8 teaspoon sea salt (optional)
1/8 teaspoon cayenne (optional)

Directions:

Blend ingredients and store in mason jar

Notes:

This oil-free dressing has a kick if you use the cayenne but delicious either way.
It's great on salads and on steamed veggies hot or cold.

Credits:

Anthony Williams/ Medical Medium

Creamy Avocado-Lime Dressing

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 16:02:14 GMT

Creamy-Avocado-Lime Dressing

Ingredients:

1 avocado, diced
1/4 cup fresh lime or lemon juice (about 2)
1/4 cup cilantro leaves
1/2 tsp ground cumin
1/4 tsp salt
3 1/2 cup water, plus more as needed

Directions:

Process all the ingredients until smooth
Adjust the seasoning and add the water, 1 tablespoon at a time, plus more as needed to achieve the desired consistency (up to an additional 1/4 cup)
Use within 1-2 days

Notes:

This dressing is soooo good. Use it for salads, but also use it to top on potato zucchini cakes or steamed veggies or anything that needs a little zing and flavor!

Credits:

No Meat Athlete

Oil-Free Greek Dressing

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 15:58:36 GMT

Oil-Free Greek Dressing

Ingredients:

1/3 cup red wine vinegar
1/4 cup Aquafaba (or lemon juice)
1/2 tsp Dijon mustard
3/4 tsp dried basil
3/4 tsp dried oregano
3/4 tsp thyme
3/4 tsp garlic powder
1/2 tsp onion powder
1/4 tsp each salt and pepper

Directions:

Whisk all ingredients well and chill

Notes:

Aquafaba is garbanzo bean juice
I use lemon juice if I don't have it around
While I stay away from oils, sometimes with this one I indulge in a little splash to make it authentic Greek :)

Credits:

Inspired by Brand New Vegan

3-2-1 Balsamic

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 15:56:04 GMT

3-2-1 Balsamic Dressing

Ingredients:

3 tbs balsamic vinegar
2 tbs Dijon mustard
1 tbs maple syrup

Optional add-ins:

S&P to taste
1 tsp garlic powder

Directions:

Mix all ingredients well and chill

Notes:

Any vinegar or mustard can work
Tastes great on salads, as a portabella mushroom marinade, or on bean salads

Credits:

Jane Esselstyn

Chopped Chickpea Greek Salad

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 15:52:36 GMT

Chopped Chickpea Greek Salad

Ingredients:

1 can chickpeas (drained/rinsed)
1-2 handfuls chopped spinach
1/2 green and red pepper (diced)
1 cucumber (seeded and diced)
1/4 red onion (diced)
Kalamata olives (chopped or halved)
Tomato (diced) - optional
Basil (diced) - optional

Dressing (whisk ingredients):

1/4 cup white wine vinegar
1/4 cup lemon juice
1 1/2 tsp thyme (dried)
1/2 tsp garlic powder
1 tsp Dijon mustard
S & P to taste

Directions:

Combine ingredients
Whisk dressing ingredients
Toss with salad
Plate or serve chilled in bowl

Notes:

Play with the dressing ingredients to flavor it the way you like

Kale Salad

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 15:49:38 GMT

Kale Salad

Ingredients:

Large head of fresh kale

Dressing Option 1:

1/2 cup fresh squeezed lemon juice
Spray EVOO or 1/4 avocado
S&P to taste

Dressing Option 2:

1/2 cup balsamic vinegar
2 tbs lemon juice
2tbs maple syrup, honey or agave
1 tsp garlic powder
S&P

Optional Toppers:

Craisins or dates
Mango cubes
Red onion

Directions:

Take the kale leaves off the spine
Chop and place in bowl
Whisk the dressing ingredients of choice* Dressing 1: spray EVOO 3-5x OR use avocado instead and blend with other ingredients
Pour the dressing over the kale
Massage it with your hands for ~1 minute
Mix in optional toppings

Notes:

The lemony dressing is tart so if you need it sweetened up, add a little maple syrup, agave, or honey
The "massaging" step is necessary to soften the kale and take away any bitter taste
My son Loves kale salad and despises anything even mildly sweet...so that's why we have a tart lemon version of this!

Credits:

Inspired by my veggie-loving, but picky, kids.

Greek Salad with Tofu Feta

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 15:44:57 GMT

Greek Salad with Tofu Feta

Ingredients:

2 cucumbers, de-seeded
1 red bell pepper
1-pint grape tomatoes, halved
1/2 small red onion
15 ox can chickpeas (drained/rinsed)
1 head romaine
1 handful fresh spinach
1/4 cup Kalamata olives
A few pepperoncini (optional)

Optional Tofu "Feta"

12 oz extra-firm tofu
1/4 cup red wine vinegar
2 tbs lemon juice
2 tbs white miso
2 tbs nutritional yeast
1 tsp oregano
1/2 tsp garlic powder
1/4 tsp salt

Directions:

The Salad

Drain and rinse the chickpeas
Note: save 1/4 cup chickpea fluid for dressing
Chop other ingredients in small pieces
Note: Halve tomatoes and olives
Toss in chickpeas and add Greek dressing
Top with optional tofu feta

Tofu "Feta"

Drain and press tofu
Crumble or cut into small cubes
Mix feta ingredients and pour over tofu
Mix, cover, and refrigerate until needed

Notes:

Oil-free Greek dressing is in the dressing section of my recipe page

Credits:

Inspired largely by Brand New Vegan with just a few tweaks to her original recipe. Love the feta tofu idea!

Asparagus and Tomato Salad

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 15:03:23 GMT

Asparagus and Tomato Salad

Ingredients:

1 Ib. asparagus - tough ends cut off
1 cup cherry or grape tomatoes halved
2 tbs minced red onion
Large handful bibb or mixed greens
3 tbs pine nuts

For Dressing:

2 tbs balsamic vinegar
1 tbs orange juice
1 tbs raw honey or pure maple syrup

Directions:

Steam asparagus until just tender then rinse in cold water to stop cooking - cut 2" pieces
Mix asparagus and tomato
Mix dressing and toss with veggies

Credits:

Anthony William/ Medical Medium

April's Nirvana Buddha Bowl

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 14:56:45 GMT

April's Nirvana Buddha Bowl

Ingredients:

1/2 cup brown or black rice (cooked)
1 cup mixed greens of choice (I use spinach/arugula/romaine)
1/4 cup roasted turmeric chickpeas
1/2 cup + of roasted cauliflower
1/4 cup roasted zucchini
1/4 cup roasted sweet potato
1/4 cup cucumbers (diced)
1/4 cup shredded red cabbage
2-3 slices avocado or cubed beets (or both!)
Roasting ingredients: vegetable broth, lemon juice, garlic powder, rosemary, paprika, turmeric, S & P

Directions:

Roast the Veggies and Chickpeas at 400 degrees :

25-30" cauliflower and sweet potato - tossed in lemon juice, broth, rosemary, S & P
20" zucchini - tossed in broth, S & P, garlic
5-10" chickpeas - tossed in broth, garlic, paprika, and turmeric

Build the Buddha Bowl:

Build Buddha Bowl with rice, greens, and chickpeas at the base
Layer roasted veggies in sections
Top with cabbage, cukes, and avocado
Drizzle lemon tahini dressing on top

Notes:

Use the amounts of each ingredient that works for you! I just used these approximate amounts to give you an idea!
You can build your own buddha with your own favorite ingredients

Credits:

April

Tex-Mex Salad

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 14:53:13 GMT

Tex-Mex Salad

Ingredients:

6 cups romaine
4 cups mixed baby greens
1 cup black beans (well rinsed/cooked)
1 can white shoe peg corn/ or fresh
1/2 cup grape tomatoes halved
1/4 cup red onion chopped

For Dressing:

1 avocado cubed or sliced
1/2 lime juiced
1 small clove garlic minced
1 tbs nutritional yeast
Pinch of cayenne pepper

Directions:

Blend dressing ingredients until smooth
Combine ingredients and toss OR
Lay ingredients out on a platter in rows

Notes:

Cilantro is a great touch if you have fresh herbs around

Credits:

Anthony William/ Medical Medium

Brussel Sprout Slaw

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 14:44:02 GMT

Brussel Sprout Slaw

Ingredients:

1 1/2 cup thinly sliced Brussel sprouts
1 cup shredded carrots (optional)
1 cup thinly sliced red cabbage
1/2 cup chopped cilantro
1/4 cup chopped green onion

For Dressing:

1 garlic clove (minced or grated)
2 tbs lemon or lime juice
1 tsp raw honey or pure maple syrup

Directions:

Toss veggies in mixing bowl
Mix dressing and toss with veggies

Credits:

Anthony William/ Medical Medium

Vegan Coleslaw

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 14:40:22 GMT

Vegan Coleslaw

Ingredients:

8 ounces pre-shredded coleslaw mixture
1 small onion, diced
1/4 cup sweet pickle relish
3/4 cup low-fat vegan may*
2 tbsp white vinegar
2-3 tbs sugar (sucanat is great)
1 tsp salt
black pepper

*Low-Fat Vegan Mayo

1 package of silken firm tofu
1 tbsp healthy sweetener as above
1 tbsp red wine vinegar or lemon juice
1 tbsp Dijon mustard
1/4 tsp sea salt

Directions:

Blend 5 ingredients for mayo first.
Place approximately 8 ox of the pre-shredded slaw mixture in a large bowl.
Dice the onion and add it to the bowl along with the relish.
Combine 3/4 cup of the freshly made vegan mayo with the other dressing ingredients-vinegar, sugar, salt, and pepper- in a medium bowl and whisk together well.
Pour coleslaw dressing mixture into coleslaw veggies (cabbage mixture, diced onion, relish, sweetener, and salt and pepper and combine to coat thoroughly.
Serve immediately or cover and refrigerate.

Credits:

Eat Plant-Based

Vegan Potato Salad

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 14:37:05 GMT

Vegan Potato Salad

Ingredients:

1 Ib Yukon gold potatoes (cut into 1-in cubes)
1/2 ripe avocado
1 tablespoon spicy brown mustard
1 teaspoon fresh lemon juice
1/4 tsp salt and black pepper to taste
1/4 cup finely diced red onion
Small handful fresh dill, chopped
1 cup chopped cucumber

Directions:

Add an inch of water to a pan and arrange a steamer basket inside.
Place the potatoes in the steamer basket, then bring the water to a boil over high heat.
Once boiling, lower heat and cover.
Steam until fork-tender, about 10 min.
While the potatoes are cooking, combine and mash with a fork: avocado, 2 tbs water, mustard, lemon juice, and salt.
Cool potatoes for at least 20 minutes preferably in the fridge then gradually add the cooled potatoes to the creamy avocado sauce. Stir gently to coat well.
Place the potato salad in the fridge to marinate for at least an hour, so it can completely cool and the flavors can meld.
Serve chilled.
Store the leftovers in the fridge for up to 3 days.

Notes:

This mixture will be acidic-tasting until you mix it with the potatoes
For "Southern-style" potato salad, try adding a touch of maple syrup for sweetness.

Credits:

Detoxinista

"Cheesy" Hash Brown Bake

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 02:38:16 GMT

"Cheesy" Has Brown Bake

Ingredients:

1 bag (5 cups) frozen hash browns
4 cups chopped broccoli

Potato Cheese Sauce:

2 small potatoes (red potatoes), chopped
1/4 yellow or red onion, chopped
2 cloves garlic
1 medium carrot, chopped
2 tbsp miso
Juice 1/2 lemon
1/4 tsp salt
1/4 tsp smoked paprika
1/4 tsp cayenne (optional)
1 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1/2 cup nutritional yeast
2 cups water

Directions:

In a saucepan bring 2 cups of water to a boil and add in your potatoes, carrot, onion and garlic
Reduce heat to a simmer, cover and cook 10 minutes or until soft
You can also throw these ingredients into your instant pot on sealed, high pressure for 10 minutes and release it when it's done
Add your cooked veggies and water slowly (use the cooking water) into a high speed blender
Then add in the rest of your ingredients
Blend on high for 1 minute (only add in the cooking water slowly until you get the desired consistency, no extra water)
Preheat oven to 400 degrees
Add all ingredients to a bowl with half the cheese sauce and stir (including frozen hash browns and chopped broccoli)
Then add the mix into the baking pan (9x9) and top with the rest of the cheese
Cook uncovered for 40 minutes in the oven
You can also broil this at the end to caramelize the top

Notes:

Search my FB page for potatoes if you worry about eating too much starch!

Credits

High Carb Hannah

Overnight Oats

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 02:33:29 GMT

Overnight Oats

Ingredients:

1/2 cup oats (GF old-fashioned oats)
1/2 cup plant milk
1/2 banana, diced very small
1/4 cup chopped strawberries
1/4 tsp cinnamon
Sweeten to taste with maple syrup
Blueberries

Optional Toppers:

Chopped Nuts
Other Fruits
Coconut Flakes

Optional Add-Ins:

Chia seeds (put in with oats)
Hemp seeds

Directions:

At Night

In a bowl, combine the oats, cinnamon, maple syrup and milk, mix until combined
Allow to sit in the fridge overnight

In Morning

Dice the bananas and slice the strawberries
Mix the banana with the overnight oats, then add the strawberries and top with blueberries

Notes:

You can make batches and store in mason jars

Credits

MyPlantBasedFamily.com and Holly Yzquierdo

Easy Hash Brown Sauté

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 02:28:35 GMT

Easy Hash Brown Sauté

Ingredients:

1/4 small onion (chopped)
1 zucchini
1 handful spinach (chopped small)
1/2 bag frozen hash browns (just potato)

Directions:

Water sauté the onion and zucchini together
Remove ingredients and add a little more water
Add potatoes to thaw and cook/ break apart
Once cooked, add back the cooked veggies
Put spinach in last and toss
Salt/pepper it to taste once transferred to bowl

Notes:

Use the veggies you like (peppers, etc.)
Sometimes I thaw or cook the hash browns in the oven ahead of time to make it easier to toss
Add a little water as needed when water sautéing

Val's Avocado Toast

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 02:24:11 GMT

Val's Avocado Toast

Ingredients:

Broad of choice (my suggestions are): GF whole grain, Sourdough, or Ezekial (pictured)
Ripe avocado
Juice from 1/2 lime
1 radish chopped small
2-3 cherry or grape tomatoes
Everything bagel seasoning

Directions:

My friend Val is the BEST! When she made this for me while I was visiting, she brought "avocado toast" to a whole new level :)
Don't like tomato? Used diced cucumber
Be cautious of fat before noon - this is great on occasion in the AM or if your first meal is closer to noon or any time after - just don't do too much fat in the AM so you don't overtax your liver which is trying to detox from the day before!

Credits:

Val Martin

Cauli-Rice Breakfast Bowl

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 02:19:10 GMT

Cauli-Rice Breakfast Bowl

Ingredients:

2 cups cauliflower rice
1 1/4 cup almond milk
1 tbs cinnamon
1/4 tsp nutmeg
1/2 tsp vanilla extract
2 tsp maple syrup, maple agave or honey
1 apple finely shredded
2 dates chopped small (can use craisins too)
2 tbs nut of choice (I use walnuts) (optional)

Directions:

Heat cauliflower and almond milk (low-med heat)
Stir in cinnamon, nutmeg, maple syrup, and vanilla
Cook about 5 minutes before adding apple
Add apple and continue to cook on low heat
Add almond milk as needed for desired consistency
Add dates and nuts in the last few minutes
The longer you cook, the more it will absorb flavors

Notes:

You may have to play around with the spices and seasonings to get it right for your taste...don't overdo the sugar though! Add apple, cinnamon etc.

Credits:

Inspired by needing to find ways to eat cauliflower!

The Simple Fruit Bowl

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 02:15:48 GMT

The Simple Fruit Bowl

Ingredients:

Pick 1 berry and any other fruit + any topping

Berries: raspberries, blueberries, blackberries, strawberries
Tropical fruits: papaya, mango, pineapple, kiwi, dragonfruit
Citrus or melon: mandarin oranges, grapefruit, cantaloupe
Other: apples, pears, starfruit, grapes, nectarines
Toppings: cinnamon, chia seeds, hemp seeds, nuts, or oil-free granola

Directions:

Pick ANY 2-4 fruits you have and put in a bowl!
I like berries as the base and then add 2-3 more
Top with any of these on any given day
Simple and yummy!

Notes:

My go-to is simple: Strawberries, blueberries, papaya or pineapple, and cinnamon

Credits:
Mother nature

Green Goddess

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 01:09:46 GMT

Green Goddess

Ingredients:

4 handfuls of spinach
2 stalks of celery
1 cucumber
1 apple (golden delicious)
1 pear
1 handful flat parsley
1 lime
1 sliver ginger

Directions:

Wash all veggies
Coarsely chop all veggies
Start and end juicing with apple and spinach

Notes:

Cut off skin from lime
Ginger can make it "spicy" so keep the sliver small until you know how much you like!
Don't worry if quantities are not exact

Green Fighter - Immune Punch

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 01:07:25 GMT

Green Figher - Immune Punch

Ingredients:

1 cup spinach
3 large kale leaves
1 carrot
1 lemon
1 clove raw garlic

Directions:

Wash all veggies
Coarsely chop all veggies
Juice!

Notes:

Garlic is naturally anti-viral and anti-bacterial
Start with 1/2 carrot if it is too strong!
It's OK to soften the taste with an apple too :)

Digestive Comfort

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 01:02:49 GMT

Digestive Comfort

Ingredients:

1/2 head cabbage
1 stalk broccoli (1-2 heads with stem)
1 cucumber
1 sliver ginger
Small handful mint

Directions:

Wash and coarsely chop all veggies
Juice!

Notes:

For increased benefit, add 2 ounces of Ultimate Aloe Juice after juicing

Pumpkin Latte Smoothie

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 00:46:30 GMT

Pumpkin Latte Smoothie

Ingredients:

1/2 cup unsweetened plant-based milk (almond/other)
1/2 - 1 frozen banana
1/2 cup organic pumpkin puree
1/2 cup organic coffee (cooled or warm!!)
1/2 tsp vanilla extract
1 serving plant-based vanilla protein powder
2 tsp pumpkin pie spice
optional: 1 tbsp maple syrup or 1-2 dates

Directions:

Blend together and enjoy!

Credits:

Inspired by Running on Real Food

Reese Witherspoon's Green Smoothie

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 00:41:37 GMT

Reese Witherspoon's Green Smoothie

Ingredients:

2 heads romaine lettuce
1/2 cup spinach
1/2 cup coconut water
1 whole banana
1 whole apple (core removed)
1 whole pear (core removed)
1 whole lemon (rind removed)
celery (optional)
almond butter (optional)

Directions:

Roughly chop ingredients and blend
Divide evenly into two large

Notes:

If you are missing an ingredient, don't sweat it!
If you don't like cilantro, substitute basil or parsley
While this specifically design for heavy metal detox, you can still derive benefits from including most of the ingredients!
This smoothie is huge - sip, don't chug!

Credits:

Anthony Williams / Medical Medium

Stripped Down Heavy Metal Detox Smoothie

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 00:38:30 GMT

Stripped Down Heavy Metal Detox Smoothie

Ingredients:

1/2 - 1 banana
1 cup frozen wild blueberries
1 tsp Hawaiian Spirulina
1 small handful of Atlantic dulse (seaweed flakes)
Water filled to 3/4 of the fruit line

Directions:

Blend all ingredients until smooth
Add more or less water to change consistency

Notes:

This is my stripped down version of Medical Medium's heavy metal detox smoothie
Time crunch? Not too many ingredients around?
Need a go-to? This is mine!

Credits:

Inspired by Anthony Williams / Medical Medium

Liver Rescue Smoothie

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 00:31:40 GMT

Heavy Metal Detox Smoothie

Ingredients:

1 banana or 1/4 Maradol papaya, cubed
1 mango
1/2 cup fresh, 1 packet frozen or 2 tablespoons powdered red pitaya (dragon fruit)
1 celery stalk
1/2 cup sprouts (any variety)
1/2 juiced lime
1/2 cup water (optional)

Directions:

Blend and enjoy!

Credits:

Anthony Williams / Medical Medium

Heavy Metal Detox Smoothie

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 00:20:23 GMT

Heavy Metal Detox Smoothie

Ingredients:

2 bananas
2 cups wild blueberries
1 cup cilantro
1 cup orange juice (fresh squeezed is best)
1 tsp barley grass juice powder (gluten free)
1 tsp spirulina (Hawaiian Spirulina)
1 small handful of Atlantic dulse (Seaweed flakes)
Optional: water to blend

Directions:

Blend all ingredients until smooth
Add up to 1 cup of water for thinner consistency

Notes:

If you are missing an ingredient, don't sweat it!
If you don't like cilantro, substitute basil or parsley
While this specifically design for heavy metal detox, you can still derive benefits from including most of the ingredients!
This smoothie is huge - sip, don't chug!

Credits:

Anthony Williams / Medical Medium

Choco-Nana Buzz Smoothie

aprilritchotte@gmail.com (April Ritchotte) — Sun, 15 May 2022 00:13:40 GMT

Choc-Nana Buzz Smoothie

Ingredients:

1 frozen banana
1 cup any plant-based unsweetened milk
1/2 cup organic coffee or shot of espresso
1 tsp PB2 or almond butter
1 scoop cacao powder (or plant-based chocolate powder)

Directions:

Blend together - Enjoy - Get stuff done!!!

Credits:

Inspired by Busy Girl's Fit Life and Ring Bros Market Cape Cod

Top 5 Plant-Based Breakfasts for Health & Weight Loss

aprilritchotte@gmail.com (April Ritchotte) — Tue, 15 Dec 2020 02:16:06 GMT

You Want To Eat Plant-Based...What Do you Eat For Breakfast?

The #1 question clients ask me when switching to a plant-based lifestyle is “what do you eat for breakfast?”

Currently, almost 25% of Americans get their breakfast from a fast-food chain according to a recent report from the CDC’s National Center of Health Statistics. Startling, I know. But how often are you one of them? And BTW, coffee from a drive-through counts too if you order things like a “Tall, Non-Fat Latte with Caramel Drizzle” or some other ridiculous season-themed drink from Starbuck’s or Dunkin!

We have become a nation of people hyper-aware healthier habits on one hand, but gluttons to the conveniences of breakfast sandwiches, bagels, and low fat muffins on the other.

If you’re serious about changing your lifestyle, regaining your health, reducing your risk for disease, AND dropping the weight, then eating more plant-based whole foods is the way to go. Start with one meal and one habit at a time. Start with breakfast – the meal that Americans equate with bacon, eggs, toast, muffins, pancakes, cereals, and juices.

WHAT DO YOU EAT TO BE PLANT-BASED AND LOSE WEIGHT?

Here are my top 5 picks for your first meal of the day (see my recipe page for many of these faves)

1. THE SMOOTHIE or SMOOTHIE BOWL

Smoothies are easy to make and sip on the go. Its ingredients are also convenient to keep in your freezer so it can always be an option. My freezer always has berries, tropical fruits and bananas so I can mix and match to what based on my mood. Smoothie bowls are basically made with less water, so their consistency is like sherbet and eaten with a spoon in a bowl.

The basics.

You don’t need added protein powder – most have unsavory ingredients and if you’re eating plant-based, you WILL get enough protein from the range of foods you eat.
Use fruits as the base, but don’t be afraid to add greens. A handful of spinach won’t alter the taste but enhances nutrition. There are also great green supplements that give you greens you won’t find in the produce aisle to pack a punch.

Be sure to include berries. Packed with antioxidants, berries should show up in your diet somewhere on a daily – smoothies are an easy way to get them in, especially when they are not in season, since frozen berries are easy to keep around all year long.

Add ingredients not likely to make it to your salad. Spirulina adds extra protein and escorts heavy metals out of your system. Atlantic Dulse (seaweed) provides a daily dose of iodine to support thyroid function. Greens provide a rich source of b vitamins and bioavailable non-heme iron. Flax or chia seeds add bulk and fiber along with cancer-fighting lignans.

2. OATMEAL with BERRIES & SEEDS

Whether you make overnight oats or AM oats , whole grain oats can give you sustained nutrition throughout the day.

Like smoothies, oats are a great conduit to berries, seeds and added nutrients. If you like oats creamy, mix in almond milk, oat milk or hazelnut milk

3. CAULI-RICE BREAKFAST BOWL

Cauliflower for breakfast? Yup. Add "breakfast-like" flavors and this may be a new favorite for you.

My favorite ingredients are:

Plant-based unsweetened milk (I like oatmilk)
Cinnamon (a healthy dose)
Pure maple syrup (or honey),
1 Date (cut into tiny pieces)
1 ounce chopped walnut
1 macintosh apple (cut into chunks)

Don't like some of these? Omit or add anything you like pumpkin, nutmeg, vanilla or craisins to name a few.

This grain-free bowl is a fantastic way to limit the number of grains you consume weekly which will aid in blood sugar support and accelerate weight loss.

The key to this dish is to let it simmer longer than you think so the cauliflower fully absorbs all the breakfast flavors.

A tip? Don’t make your life complicated. Use frozen cauli-rice. No muss – no fuss.

4. SAUTEED VEGGIES and HASH

It is suggested we eat 6-12 servings of veggies per day. Some days that can feel like a chore, but the truth is, if you did eat that much, you would watch your cravings drip away, feel a boost of energy, and accelerate weight loss.

Use bagged, plain hash brown potatoes or shave your own sweet potato to create a "hash" that’s oil free. I water-sauté onions, spinach and zucchini, then add cooked, shaved potato and combine with paprika, salt, pepper. If I have a nut-based leftover alfredo sauce, sometimes I will add that. Then bake!

This is a great to make in a large casserole dish and enjoy through the week. Don’t like some of the veggies I described? Use peppers and onions or broccoli or sub out anything else!

5. HEALTHY BAKES

Feel like a muffin? Pancake? Toast? No problem.

While I don’t suggest eating these daily, there is no problem with using healthier versions, often grain free, of baked goods to start the day. On my website I have recipes for pumpkin chocolate chip muffins, and Medical Medium Blueberry muffins – both made with a base of banana on top of simple, yummy ingredients.

As healthy alternatives, these baked goods are oh-so tasty and pair well alongside a grapefruit or berry bowl.

Every other Sunday I bake a bunch before the family gets up (zucchini bread, pumpkin muffins, wild blueberry muffins, and banana bread – all WFPB or vegan and some grain-free) so we have plenty to enjoy through the week.

The key here is to know that any recipe calling for sugar usually could use half of what's recommended; and anything that calls for oil can be substituted with applesauce.

Want a whole grain piece of toast? Sure! Put this in your rotation for once weekly. Use Whole Grain GF Bread like Simple Kneads or BFree; or, if gluten isn’t an issue, try real sourdough (like When Pig's Fly) or Ezekiel bread.

When losing weight, these should be consumed less frequently , but will save you from the bagel or drive through when the craving hits!

Top with avocado, tomato, onion and everything spice. YUM!

6. LEFTOVERS:

Did you have bean and veggies soup last night? Sweet potato and broccoli as a side? Heat them up!

Making extra dinner at night leaves leftovers that can be eaten the next day. It’s a great time-saver. If it seems odd to you, then all it takes is a mindset switch! Food is food. To your body it’s fuel. **

What do you normally eat for breakfast?

You probably have 3-4 things that are your go-to choices.

Do they support your goals?

If not, try some of these. Tweak them as needed. Then add them to your rotation. It takes 30 days to create a habit. One meal-switch a day can yield big results.

Don't Give Up On Beans

aprilritchotte@gmail.com (April Ritchotte) — Mon, 12 Oct 2020 17:35:02 GMT

Even if they've made you gassy or bloated in the past, don't give up.

Have you ever given up on beans citing that you “just cannot tolerate them?” If so, you are not alone. That said, my plight to you is simple. Don’t give up.

Can beans make you gassy or bloated? Yes.

Have you tried them more than once only to get the same response each time? I get it, but I implore you. Put in the time to get to know them again because it could very well be the best thing you do for your health.

Maybe you gave up easily because the gas or bloating was too much initially leading you to believe they are a food you just cannot tolerate. It isn’t true.

Beans are too healthful a food to discard due to temporary discomfort. The fact is, beans are one of the most nutritionally packed powerhouses around. You may know them for both their fiber and protein content – but did you know they contain both soluble and insoluble fiber in addition to resistant starch?

Why is this so important? 3 vital areas of health and wellness.

WEIGHT LOSS, BLOOD SUGAR and ENERGY ENHANCEMENTS

Beans contain fiber that makes us feel full, but more important is that one third of their content is resistant starch which does not break down. That means if you eat 100 calories of beans, your body would feel like you ate 100 calories, but you wouldn’t absorb 100 calories…you would absorb less. For those wanting to release extra weight, isn’t it the dream to eat and not actually take in all the calories? With beans, you can.

In addition, the fiber content provides you with sustained energy throughout the day. No more afternoon dips in blood sugar that make you run for a Starbucks or an energy bar. With steady-state energy you won’t even crave the 2pm nap. Add beans’ impressive array of B vitamins, high protein content and assistance in enhancing mineral absorption, and you have all the raw ingredients for an energy-giving food.

What can diabetics hope for? How about improved insulin sensitivity and decreased blood sugar? These benefits don’t just occur in the short term either. Studies show lowered blood glucose effects both the day of eating beans and the day after. That means curtailed cravings, better blood sugar readings, less insulin use for those who use it, and even hope for those wanting to reverse type 2 diabetes or metabolic syndrome.

GI and CARDIOVASCULAR HEALTH plus IMMUNE SYSTEM BENEFITS

Poop aside, beans are incredible to improve GI and cardiovascular health plus boost your immune response. The insoluble fiber in beans softens your stool and increases bulk to help eliminate waste which is all good news. Soluble fiber, however, is the type of fiber that binds to cholesterol and removes it through your stool, all while delivering zero calories. Oh, and did I mention it can also naturally reduce blood pressure?

Then, another third of a bean’s content comes in the form of resistant starch. Like fiber, it isn’t absorbed or digested, but the bacteria in your belly do break it down to create fuel for the good bacteria. No yogurt can do that. No probiotic or prebiotic supplement can work as well as beans to repopulate the friendly bacteria. This translates into a stronger immune system with improved ability to ward off several cancers (including colon cancer), infections, and viruses.

LONGEVITY

I always say, what is the point of fitting into that pair of jeans if you get sick or die young? Longevity may not be on your mind in your 20’s, but as you age, it becomes more and more the focal point. Consider this. THE BLUE ZONES. The 5 regions around the world where people live the longest with the lowest rates of disease. Guess what food they all have in common within their diet? Yup. Beans.

So let’s get back to how to tolerate them.

The reason you get so gassy is that there are OLIGOSACCAHRIDES in the beans which are those non-digestible, fermentable fibers. While they are great for feeding that friendly gut bacteria, we crave for a healthy GI tract and strong immune system, they are the reason we produce gas. During that breakdown and fermentation process, our body creates gas. It certainly doesn’t smell like and egg or meat fart, but it can be embarrassing and uncontrollable all the same.

Want the good news? It will lessen over time if you stick with it. Here’s how.

Give it time. It can take up to 4-8 weeks to fully improve. Just remember that your gut health depends on healing and is starving for this food. This is just the process.

Ease In. Start small - a teaspoon of hummus or spoonful of black beans on your salad. Work up to ½ cup – 1 cup per day.

Rinse Well. If using canned beans, rinse twice. If using dry beans, change the water during the soaking process before cooking them.

Avoid Enzymes. Though you can cheat with digestive enzymes to help break down the carbohydrate content and lessen bloat or gas if you truly need it in the beginning, it’s best to let the body develop the enzymes necessary to aid in breaking down the fibers. Using enzymes may feel critical at times, but ovoid overuse which would only slow the process.

Hydrate. Make sure your water intake is on point to aid in digestion.

Don’t eat beans and do crunches in public. Sorry. Couldn’t resist. Just sayin’. A down-dog yoga pose or boot-camp crunches may not be the best choice for a while.

Eat with cooked foods. Cooked veggies are easier to break down than raw so while adjusting, try adding beans to meals with cooked veggies so you are not adding raw bulk on top of the beans.

Chew thoroughly. As with all food, chewing breaks down foods more effectively helping you to assimilate them better. While the fibers are not digestible, they will be better handled if they, and all the food you eat, is better broken down before reaching your stomach.

Other great carbohydrate sources? Greens. Fruits. Starchy vegetables.

But beans. They are legitimately the #1 carbohydrate source you can add to your diet.

Juicing Versus Blending

Fri, 21 Aug 2020 18:28:50 GMT

Juicing versus Blending

Ninja. Breville. Omega. Vitamix. Cuisinart. Oster. NutriBullet. The coveted real estate on your counter deserves only the best appliances. Chances are, you own a blender or juicer; and, if not, then one of them is probably on your birthday wish list.

A hot topic, and sometimes the cause of debate, is: Which is better? Juicing or blending?

The main difference between the two is FIBER.

Most Americans get 11g of fiber daily; and, only eat about 10-20 varieties of fruits and vegetables on a weekly basis. This is about 1/3 of the recommended intake. As a point of comparison, your ancestors typically consumed over 100+ grams of fiber from over 60 varieties of plants. No one can deny the incredible benefit of increasing your dietary intake of both soluble and insoluble fiber. And there are tons of dietary fiber – so many that they are not even all identified, but the benefits are clear:

• Fiber feeds the microbes in our gut with prebiotics which in turn creates a healthy gut biome and boosts immune activity while staving off disease

• Fiber lowers the risk of heart disease

• Fiber lowers the risk of certain cancers

• Fiber lessens cravings and enhances weight loss

• Fiber promotes healthier elimination of waste products from your body

• Fiber increases usually follows a diversified nutrient profile (e.g. if you are eating more fiber, you are likely eating more veggies, fruits, beans or legumes!)

That said, eating the recommended 6-12 cups of veggies can be a challenge for even the most attentive clean eaters. That’s where blending comes into play.

BLENDING:

Blenders make smoothies, nut butters, nut milks, and soups with ease while keeping all the fibrous content of the ingredients intact. This way, you get 100% of a food’s content, while adding variety to how you consume your meals. And while it is true that chewing your food will enhance satiety, for some, blending becomes the easiest way to bolster the number of nutrient dense foods get consumed while increasing overall fiber intake.

In contrast, juicers eliminate the fiber, but pack a different kind of nutritional punch.

So yay. You can make a smoothie with frozen berries and get extra spinach or spirulina in there and not even taste it. But how frequently would you blend broccoli stems or zucchini? How about beets, carrots, celery or cucumber?

JUICING:

One obvious benefit to juicing is that you may expose yourself to an array of fruits or vegetable that may not have made your main plate – or at least not in as high a quantity. Juicing creates a high yield of nutrient-packed deliciousness in a way that doesn’t provide so much filling bulk as fibrous smoothies. In addition, juicing breaks down the cell walls of the vegetables, fruits, and herbs to make the nutrients within them highly bioavailable for your cells to ingest.

That means you get a power-packed beverage that can aid in alkalizing and healing your body on a cellular level. Then, there are certain juice combinations used for therapeutic purposes – like celery juice for increasing hydrochloric acid levels to aid in digestion, or cabbage juices to help with digestive conditions like IBS. Have fruit fear? Don’t. No one has ever gotten diabetes or ended up a hospital's “I ate too many fruits and vegetables” wing. Don’t believe how powerful it can be? Watch the Super Juice Me documentary to see how powerful it can be.

Personally, I both juice AND blend. My Ninja gets the most mileage for making daily smoothies and smoothie bowls in its single serving cup; but also has attachments that I frequently I use when I am blending larger quantities, making soups, or mixing vegan muffin ingredients. My Retro masticating juicer is no slouch either. It gets plenty of use for making celery juice and other green juices. For me, juicing is like a fast-track to boosted energy levels, reduced inflammation, improved digestion and more radiant, clear skin.

Check out my recipes page for my favorite juice and smoothie recipes; and, check out my best picks for juicers and blenders if your counter has open real estate.

What's Your Food Philosophy?

Fri, 21 Aug 2020 18:28:49 GMT

What's Your Food Philosophy?

In your ongoing quest for better health or weight loss, have you ever said, “I know what I need to be doing…I just have to do it?” If you have, you wouldn’t be alone. But let’s quantify that. If someone asked what it is you “should be” doing, how would you define that?

Do you believe you “should be” following a general method of eating like Keto, Paleo, Vegan, or Carnivore?

Or do you believe in a more specific diet like Zone, South Beach, Whole30, Atkins or HCG?

Perhaps you have specific behaviors you believe you should adopt like “don’t eat grains,” “avoid processed food,” “eliminate sugar,” “eat less, move more,” or “eat low carb.” Maybe you expand your philosophy to include eating methods like intermittent fasting, having 1 “cheat” meal per week, or not eating after 7pm.

Listen, I don’t judge. I have a niece whose philosophy is, “if it used to have a spinal cord, I will not eat it…” And as a good Aunt, all I do is Google a little more at Thanksgiving to be sure I know what that list contains. Hmmm…fish have bones but do they even have spinal cords?

Maybe your “right way to eat” is a mish-mash of ideas derived from fitness magazine articles, Weight Watchers meetings, conversations with fellow gym members, Dr. Oz shows, or health and diet books.

Whatever the case, it is likely you have unknowingly created your own food philosophy – a personal theory about how to eat in order to obtain your optimal level of health or weight loss goal.

You may or may not even be fully aware that you have one. It may be a philosophy you regard as a goal you will always strive for – but either way, it exists. You may even seem like the authority on it when someone asks you a question, because on certain topics regarding food, you are bound to have some strong opinions.

So my follow up questions are likely obvious.

Where do you get it- this philosophy of yours?
Is it based in science?
Is it based on your experience?
Is it based on foods you like to eat or believe you can’t live without?

And perhaps the most important question: is it truly the best plan for you?

I would argue that everyone would benefit from having a philosophy that has real science to back it up. Why? Because if you are following a road map, you may want to know where you’ll end up.

HOW TO START:

STEP 1:

Assess what you believe now. Don’t judge yourself. Just take an honest look at what you believe, why you believe it, and how that belief came to be. Maybe you’ve never thought it through before. Write it down on paper.

STEP 2:

Challenge it. If you believe in keto for weight loss because so many people you know have lost weight this way, is this enough? When looking it up on Google or reading an article or book, did you also find the real science to find out how it could also harm you?

As a nutritionist for over 20 years, I have done this on several occasions. When you follow science, things evolve. When you aim for optimal wellness, you personally evolve. And sometimes, it has been a challenge to admit to myself that beliefs I held for years may not stand up to current truths that are indisputable. For example, 20 years ago, I used to tout the benefits of dairy like yogurt or cottage cheese as a good source of protein, but now fully understand the impact that dairy has on systemic inflammation, growth of cancers, and contribution to conditions like GI distress, acne, and more. But to hold onto an old philosophy would take a big ego, and I’m willing to admit when I am wrong. So we evolve. And so do our philosophies.

STEP 3:

Decide what’s important to you. Do you want to be thin at any cost – even if it means you put yourself at risk for disease? Or do you want to be thin, fit AND healthy? Once you clarify this, you will be open to modifying your current philosophy.

STEP 4:

Work out a new philosophy . This may be just a place to start that’s better than where you came from.

For example, If you never eat vegetables and are eating fast food multiple times per week out of convenience but your philosophy has been, “I just need to eat well and exercise” then quantify it. What does “eat well” mean? Could we agree that more vegetables would be helpful? Could you start with a target of 2 veggies and 2 fruits per day? Could you walk for 5-10 minutes a day instead of trying to hit the gym hard on day 1?

Your first new philosophy could simply be: “Eating vegetables and fruits will enhance my health – I aim to hit 2 of each every day as a jumping off point.”

If you’ve always believed in Keto only to find out it can be cancer causing and give you a propensity long term of cardiac distress, what will you replace it with? (Hint: look up WFPB eating or watch Forks Over Knives).

STEP 5:

Allow yourself to evolve. I will tell you that my philosophy at the time of writing this blog is simple. I believe that a whole food, plant-based diet is one that will provide the most nutrition to support longevity, protection against disease, and weight management . I don’t believe in fad diets. I also believe that while EVERYONE can benefit from adopting a WFPB meal plan, there is a continuum on the path to change. I didn’t come to this belief overnight and wouldn’t expect my clients, or even my family, to either. I don’t even comply 100% yet.

It doesn’t have to be all or nothing. It can be all or SOMETHING.

Where is the common ground?

Vegetables and fruits = good.
Processed foods = bad.
Animal foods raise propensity for cancer.
Carbs are not the enemy unless they are in the shape of a muffin.
Dairy is inflammatory.
Hydration is paramount and you may be dehydrated
Exercise carries immense health benefits
Etcetera.

My philosophy doesn’t have to be your philosophy, but I encourage you to learn. Keep learning. Ask questions.

Your philosophy may be taking you down a path to poorer health, hormonal imbalance, and disease but you didn’t even realize it. It may be time to take a closer look - because before today, you may not have even known you had a FOOD PHILOSOPHY.

Why Cheese is so Addictive

Thu, 20 Aug 2020 19:50:56 GMT

The Addiction of Cheese

I had a lapse last night. Stressed from moving my son into college I found myself at a party with no clean food in sight. Fully unprepared, I caved.

Cheese is my weakness. The Brie. It got me.

It’s OK. Thanks for asking. I’m back on the bus today, but it made me think of everyone else who may share my cheese addiction or have compliance issues when they make decisions to stop eating dairy, but find it hard to follow through.

What is it about cheese that makes it so dang addictive?

Three words: SALT. FAT. CASOMORPHINE.

Fat, salt, and sugar are the usual suspects when it comes to our food addictions. Our neurological pathways change once we’ve had a taste.

There’s a reason why you pass your food of choice – pizza, M&M’s, cheese, chips, ice cream – multiple times, but then ultimately give in.

When did it start? It may have happened to you at your first birthday party. You’ve all seen it. Mom forced chocolate cake into your mouth while Grandma clapped for you. And that was it.

Your virgin palate got exposed to fat and sugar, your brain’s pleasure centers lit up as if you’d been given cocaine, your neurological pathways were forever altered, and the clapping further reinforced a pull to sugar that you probably still battle today.

Thanks Grandma.

But that aside, cheese has a special breed of neurotoxin that not only causes addiction, but also inflames the body and creates a histamine response. It’s called CASOMORPHINE.

So while I’d love to lay on a bed of Gouda while someone sprinkles goat cheese on me (yes- my love of cheese is deep), I understand why. It’s basically a drug. And because of this, I have to continually find substitutions in my diet where cheese used to be, and also not have it laying around.

It makes sense. Casomorphine helps a baby calf mellow out when nursing from mom. It's nature's way of saying, “Yeah - you like that? Come back at the next feeding time little one...” Since cows don’t pull babies out of their cribs at feeding times and put on soft soothing music while getting them to latch, Mother Nature gave cows a little edge to get their babies coming back:

(1) animal instinct and

(2) a drug-like substance in their milk to keep them coming back for more: a la, casomorphine.

And here we are, the only species who drinks the milk of another animal after being weaned from our own mothers - eating cheese and consuming dairy at a higher rate in the USA than any other nation.

And what do we get for it? We get a concentrated version of casomorphine in our dairy making it uber addictive. But that’s not all.

We also get a full array of hormones needed to build a several hundred-pound cow, higher igF levels that spur cancer, a non-absorbable form of calcium (no you don’t need dairy to build strong bones), plus higher levels of inflammation, acidity, and histamine in our bodies. Yay us!

Spread it, sprinkle it, melt it, cube it. Cheese. I get it.

But it’s not meant for you. It’s not good for you. It’s inflammatory. It creates a histamine response. It contributes to high cholesterol levels. It promotes acne. It will impede your weight loss progress. And it will put a hold on you like a drug, only it’s legal in all states and disguised in the wrappings of a cracker.

How do you beat the addiction?

Well, if you go cold turkey, expect to feel a little withdrawal both physically and emotionally. What will you sprinkle on your salad? How will you make a lettuce wrap or sandwich without it?

But you’ll live. Longer, I might add. Know that eventually that you will lose your flavor for it, and there are many great substitutions that have a cheese-like taste. Nutritional yeast and cheese sauces made with cashew or other nuts are a great starting point to create viable substitutions.

If you don’t feel strong enough to go cold-turkey, cut it way down. For the love of God, stop drinking milk.

• Replace cow’s milk and creamer with plant-based milks like almond, oat, cashew, or rice.

• Eliminate all other cow cheese and switch to goat cheese which is slightly easier to digest.

• Use crumbles or shreds on occasion versus blocks or sliced cheese because a little will go a long way.

Then, while you are cutting down, try new recipes. Dairy-free spinach-artichoke dip. Cheese-free flatbreads. Spread avocado on a sandwich or wrap instead of cheese. Use spices and herbs to flavor foods.

Once you get over your physical addiction, you may just get addicted to your clear skin, slimmer waistline, improved cholesterol levels, and knowledge that in the end, it is really only the baby cows that needed the dairy after all.

For non-dairy recipes, visit my website at www.aprilritchotte.com