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This page came about because of the desire to share helpful ideas for people interested in Health and Fitness.

We desire to share techniques and products that will help make the experience enjoyable in the journey to health, fitness and happiness.

02/20/2023

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10/13/2020

Spinach, Pineapple, and Strawberry Salad

Celebrate spring with this stunning strawberry-centric salad. Fresh strawberries and grilled pineapple supply succulent sweetness, while edamame and almonds add plenty of crunch. An easy strawberry-and-poppy-seed dressing ties it all together.

INGREDIENTS
3 cups strawberries hulled and halved, divided
3 tablespoons white wine vinegar
2 teaspoons pure cane sugar
1 teaspoon Dijon mustard
1 teaspoon poppy seeds
4 ½-inch slices peeled and cored pineapple
1 6-oz. package fresh baby spinach
1 cup fresh or frozen edamame, cooked according to package directions and cooled
¼ cup fresh chives, cut into ½-inch pieces
¼ cup sliced almonds, toasted

INSTRUCTIONS
For the dressing, in a blender or food processor combine 1 cup of the strawberries, the vinegar, the sugar, and the mustard. Cover and blend or process until smooth. Stir in the poppy seeds
Grill the pineapple, covered, over medium-high 6 to 8 minutes or until grill marks appear, turning once; cool. Cut into bite-size pieces.
In an extra-large bowl combine the remaining strawberries, the pineapple, the spinach, the edamame, and the chives. Drizzle with dressing; toss. Top with almonds.

Credit:forksoverknives.com

10/12/2020

Smashed Chickpea Avocado Dip

READY IN: 10 MINUTES
MAKES 4 CUPS

This is probably one of the fastest appetizers I have ever made. You can serve it with toasted pita bread or corn tortillas. I make wraps or sandwiches with any leftover dip. Spice it up with some hot sauce if you like.

INGREDIENTS
8 (6-inch) pita breads, cut into quarters
1 (15-ounce) can chickpeas, drained and rinsed
1 avocado, peeled and pitted
2 roma tomatoes, finely chopped (about 2 cups)
4 stalks scallions, white and green parts, finely diced (about 1 cup)
½ cup finely chopped fresh cilantro
3−4 cloves garlic, minced (about 2 teaspoons)
1 jalapeño, deseeded and finely chopped (about 2 tablespoons)
¼ cup lime juice (from 2 to 3 limes)
Sea salt and freshly ground white pepper

INSTRUCTIONS
Preheat the oven to 350°F. Line a baking tray with parchment paper and set aside.
Place the chickpeas and avocado in a mixing bowl, and coarsely mash them with the back of a spoon or a potato masher. Be sure to leave them coarse.
Add the tomatoes, scallions, cilantro, garlic, jalapeño, lime juice, and salt and pepper to taste.
Mix well and adjust the seasoning. Keep refrigerated until ready to serve.
Place the sliced pita bread on the baking tray, and bake for 7-10 minutes or until crispy, turning halfway.
Serve the warm bread with the dip. Store the dip in an airtight container in the refrigerator for up to 2 days. You can also store the toasted pita in an airtight container for up to a week.

Credit:forksoverknives.com

10/12/2020

Five-Ingredient Veggie Burger

Cooking these earthy-tasting burgers in a very hot skillet creates delightfully crispy edges. All you need to make the delicious patties are five simple ingredients, plus salt and pepper. Serve with homemade ketchup, fresh-tasting mustard, Cheesy Caesar Dressing, Vegan Cheesy Sauce, or other condiments of your choosing.

INGREDIENTS
PATTIES
2 cups no-salt-added canned black beans, drained and liquid reserved
1 medium onion, quartered
½ cup quick-cooking rolled oats
1 Tbsp. lime juice
2 tsp. chili powder
Sea salt and freshly ground black pepper, to taste
TOPPINGS
4 100% whole wheat hamburger buns, split and toasted
4 leaves leaf lettuce
1 tomato, sliced
2 red onion slices, separated
Condiments of your choosing (see headnote)

INSTRUCTIONS
In a food processor combine the first five ingredients (through chili powder). Cover; pulse until chunky but not pureed. Add a small amount of reserved bean liquid if mixture seems dry or isn’t sticking together. Mixture should be moist but not wet. Season with salt and pepper.
With wet hands, shape mixture into four 3½-inch patties. Chill at least 20 minutes.
In a large nonstick skillet cook burgers over medium-high heat 8 to 10 minutes or until burgers are lightly browned and cooked through, turning once.
Serve burgers on hamburger buns with lettuce, tomato and onion slices, and desired condiments.

Credit:forksoverknives.com

10/12/2020

Carrot Dogs

Don’t doubt the deliciousness of carrot dogs until you’ve tasted one. Cooked whole carrots soak up tons of flavor from a smoky marinade. Though these carrot dogs need four hours to marinade, this recipe requires only about 20 minutes of active prep time.

INGREDIENTS
8 large carrots
1 cup low-sodium vegetable broth
¼ cup apple cider vinegar
2 tablespoons reduced-sodium soy sauce or tamari
2 tablespoons pure maple syrup
2 teaspoons smoked paprika
2 teaspoons dry mustard
½ teaspoon ground coriander
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon liquid smoke
Dash ground cloves
8 whole wheat hot dog buns, toasted if desired
½ of a red onion, finely chopped (¼ cup)
3 tablespoons stone-ground mustard
½ of a medium cucumber, spiralized

INSTRUCTIONS
Peel carrots and trim to 6 inches long. Trim wide end to make a consistent thickness. Place carrots in a large saucepan; add water to cover. Cover pan and bring to boiling; reduce heat to low. Cook carrots 8 to 10 minutes, until just tender. Drain well.
Place carrots in a large resealable plastic bag set in a shallow dish. For marinade, in a bowl combine the next 11 ingredients (through cloves) and ½ cup water. Pour over carrots; seal bag. Chill 4 to 24 hours, turning occasionally. Drain and discard marinade.
Grill carrots, covered, over medium-high 5 to 8 minutes or until grill marks start to appear, turning occasionally. Or place carrots in a foil-lined baking pan and bake at 450°F 8 to 10 minutes or until lightly browned on edges.
Place grilled carrots in buns. Top with red onion, mustard, and cucumber.

Credit:forksoverknives.com

10/12/2020

Dairy-Free Spinach and Artichoke Dip

Great for parties and game-day snacks, this dairy-free spinach and artichoke dip has a delightfully creamy yet light taste and texture. Serve with crudité or baked chips.

INGREDIENTS
1¼ cups unsweetened, unflavored plant milk
3 tablespoons all-purpose or oat flour
1 teaspoon onion powder
1 teaspoon garlic powder
1 tablespoon fresh lemon juice
2 cups finely chopped spinach (fresh, or frozen and thawed)
1 (14-ounce) can artichoke hearts, drained and finely chopped (1½ cups)
Sea salt
Freshly ground black pepper

INSTRUCTIONS
Combine the plant milk, flour, onion powder, garlic powder, and lemon juice in a saucepan. Bring to a boil, then simmer for 5 to 7 minutes, stirring frequently, until the sauce thickens to a spreadable consistency.
Add the spinach and artichoke hearts. Mix well, then season with salt and pepper to taste. Cook for 2 minutes more, until the spinach has wilted. Add 1 to 2 tablespoons of water if the sauce gets too thick.
Let the dip cool completely.
Serve the dip warm or cold with the baguette, tortilla chips, or pita chips.

Credit:forksoverknives.com

10/12/2020

Potato Salad with Horseradish Vinaigrette

Fresh dill is the perfect flavor partner for horseradish in this quick vegan potato salad. New potatoes work well in this dish because they hold their shape well even when cooked tender; brighten things up by choosing new potatoes in a variety of colors.

INGREDIENTS
2 lb. tiny red, yellow, and/or purple new potatoes, halved if large
1 lb. asparagus, trimmed and cut into bite-size pieces
3 tablespoons red wine vinegar
1 tablespoon whole grain mustard
6 cloves garlic, minced
2 teaspoons snipped fresh dill
1 teaspoon prepared horseradish
1 cup bite-size pieces red bell pepper
Sea salt and freshly ground black pepper, to taste

INSTRUCTIONS
In a 6-qt. Dutch oven cook potatoes in boiling water 8 minutes or until nearly fork-tender. Add asparagus. Cook 3 minutes more; drain. Rinse with cold water to cool; drain again.
In an extra-large bowl whisk together vinegar, mustard, garlic, dill, and horseradish. Add potato mixture and sweet pepper; toss to coat. Season with salt and black pepper.

Credit:forksoverknives.com

10/12/2020

Crispy Buffalo Cauliflower Bites

MAKES 6 CUPS
It took a lot of trial and error to find the right coating that would not draw out the moisture and would make the florets crisp, so I am pleased that it has turned out to be a very simple recipe. You will not need to add salt as the sauces have enough salt to season them. Either a smoky barbecue sauce or Frank’s hot sauce would work well, but if you are like me and prefer sweet and spicy, then try a little bit of both. Serve with ranch or Caesar dressing on the side if you wish, or whip up a batch of Spinach Ranch Dip. Note: The buffalo cauliflower bites will get softer once they are coated with the sauce, so hold off tossing until the very last minute

INGREDIENTS
⅔ cup brown rice flour
2 tablespoons almond flour
1 tablespoon tomato paste
2 teaspoons garlic powder
2 teaspoons onion powder
2 teaspoons smoked paprika
1 teaspoon dried parsley
1 head cauliflower, cut into 2-inch florets
⅓ cup Frank’s hot sauce or barbecue sauce
Spinach Ranch Dip

INSTRUCTIONS
Preheat oven to 450°F. Line 2 baking sheets with parchment paper.
Combine the brown rice flour, almond flour, tomato paste, garlic powder, onion powder, paprika, parsley, and ⅔ cup of water in a blender. Puree until the batter is smooth and thick. Transfer to a bowl and add the cauliflower florets; toss until the florets are well coated with the batter.
Arrange the cauliflower in a single layer on the prepared baking sheets, making sure that the florets do not touch one another. Bake for 20 to 25 minutes, until crisp on the edges. They will not get crispy all over while still in the oven.
Remove from the heat and let stand for 3 minutes to crisp up a bit more. Transfer to a bowl and drizzle with the sauce. Serve immediately.

Credit:forksoverknives.com

10/08/2020

Vegan Tteokguk

Ingredients:
Stock (about 2-3 servings):
Medium onion, halved, skin on
Large Korean (or daikon) radish, around 3-inch slice (or around 300g) cut roughly in big pieces
Dried kelp, around 15g
6 cups of water
For each serving:
Around 2 to 2 1/2 cups of stock
Soft or medium-firm tofu (around 150g to 200 g), cut into small cubes
1 tbsp soy sauce or TAMARI
1/2 tbsp sesame oil
2-3 stalks green onion
150-200g rice cake (around 1-1.4 cups)
Additional ingredients:
1/2 tbsp soy sauce or TAMARI (more if desired)
1 tsp sesame oil
Roasted seaweed, cut up or crumbled up (as much as desired)
More green onion if desired
Side dish option (highly recommended): vegan friendly Kimchi

Instructions:
For the broth:

Peel and roughly cut up the radish into smaller pieces.
Cut the onion in half but leave the skin on.
In a large pot, pour in 5 cups of water and add in the radish, onion, and dried kelp. Bring this to a boil.
Once it comes to a very strong boil, turn heat down to low, cover, and let it simmer for about 45 minutes to an hour to let the flavours come together.
While the broth is boiling, start working on the other ingredients.
Once the broth is done, drain the solids out. Use around 2 to 2.5 cups per individual serving of tteokguk.

To make the soup:
Slice up the tofu into small cubes. Add the tofu into a small bowl with the soy sauce (or tamari) and sesame oil and mix it well.
Chop up the green onions into thin, long pieces. Save some for garnish later (Note: feel free to chuck the heads of the green onions into the broth for an extra element!).
Take some dried roasted seaweed and cut it up with scissors or you can just crumble it up with your fingers (check the video).
Once the broth is done, take 2 to 2.5 cups of broth per serving and transfer into a smaller pot (unless you are making a big batch. Rice cake soup has to be prepared and eaten right away so if you are not using all the broth immediately, cook it in a separate smaller pot).
Add in the tofu, green onions (save a little bit for garnish), rice cakes, and Korean veggie dumplings (optional). Bring this to a nice boil while stirring every once in a while so the ingredients don’t stick to the bottom. (NOTE: To know when the rice cakes have cooked, you can either taste one to see if it’s soft and chewy, or wait until they float to the top which means they’re ready. This process does not take too long, just a few minutes).
Add more soy sauce or Tamari, and a little bit of sesame oil. Mix everything well. Give the soup a taste and add in more flavor if desired.
Transfer the cooked tteokguk into a bowl. Top with green onions and dried seaweed. Serve with kimchi.
Enjoy!

Credit:thecheaplazyvegan.com

10/07/2020

Tofu and Bean Patties

Ingredients:
350g of medium-firm tofu
200g zucchini
1 cup of canned or cooked white kidney beans or other beans of choice
1/2 tbsp garlic powder
1/2 tbsp onion powder
1 tsp paprika
1 tsp black pepper
2 tbsp soy sauce or TAMARI
1 tbsp sesame oil
1/2 cup oat flour or other flour

Instructions:
Add some roughly chopped zucchini and white kidney beans to a food processor. Blend well and set aside on a mixing bowl.
In the same food processor, add in the tofu and blend. Add to the zucchini-bean mixture and mix well.
Add in onion powder, garlic powder, paprika, and black pepper. Mix well.
Mix in soy sauce or Tamari, sesame oil, and oat flour. You now have a mixture that you can shape into small patties.
Heat oil in a pan and cook patties for 4-5 minutes on each side.
Optional: Serve with some vegetables on the side, top with some ketchup and I definitely recommend eating it with some rice!

Credit:thecheaplazyvegan.com

10/05/2020

Vegan Spam Mayo Rice Recipe

Ingredients (one serving):
1-2 tbsp vegan butter or vegetable oil
1 serving of cooked rice
1-2 tbsp vegan mayo drizzle (vegan mayo thinned with water) **
1/4 block (150g) medium firm tofu
1-2 stalks green onion, chopped
Scrambled tofu seasoning:
1 tsp garlic powder
1 tsp onion powder
1/2 tsp turmeric
1/2 tsp cumin
1/2 tsp black pepper
1/4 tsp salt
1-2 tbsp nutritional yeast
1 tbsp dijon mustard (optional)
Vegan Spam:
1/4 block (around 60g) smoked tofu, cut into small cubes
1/2 tbsp soy sauce
1/2 tbsp agave nectar or maple syrup (or other sweetener)
Onion stir fry:
1/4 onion, sliced thinly
1/2 tbsp soy sauce (optional)
1/2 tbsp mirin (optional)
** I used the Hellman’s brand & added a little water to thin it out – then placed in a squeeze bottle to drizzle. But you can just add a spoonful if you’re too lazy for this… no one is judging!)

Instructions:
Heat a small amount of vegan butter in a pan on medium-high heat then crumble the medium-firm tofu up with your hands.
Cook tofu for a few minutes, mixing once in a while, to allow the tofu to slightly brown.
Add in the scrambled tofu seasoning ingredients and mix well. If the mixture sticks, add a small splash of water. Set aside on a plate.
On the same pan, add another small amount of vegan butter then add the smoked tofu.
Cook for a couple of minutes then add soy sauce and agave nectar. Mix well until nicely coated. Set aside.
On the same pan, add a little more vegan butter if needed (or use the leftover grease already on the pan) and add the sliced onions. Sautee for a few minutes until they begin to soften.
Add in soy sauce and mirin to the onions, if desired, for additional flavour. Set aside.
On a large serving plate, add cooked rice to the middle portion and then place the scrambled tofu around the rice. then on top of the rice, add the cooked onions then place the Vegan Spam on top. Drizzle with the Vegan Mayo Drizzle and top with green onions (optional). Watch the video to see how I plated it!
Enjoy while still warm…!

Credit:thecheaplazyvegan.com

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