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Dinner Inspo

Cassava Flour Tortillas (gluten free, vegan, paleo)

April 15, 2020 | 0

Homemade tortillas made mostly with cassava flour. Delicious taste and the perfect consistency for tacos, empanadas, burritos, and more. (GF, Vegan, Paleo)

click here to see the full recipe

How To Cook Homemade Cauliflower Rice

July 9, 2019 | 0
vegan cauliflower

Super easy homemade cauliflower rice – a great grain-free alternative to traditional rice or quinoa.

click here to see the full recipe

summer bliss bowl with baked lentil falafel

June 30, 2019 | 0
vegan baked lentil falafel summer bliss bowl

Flavorful baked lentil falafel served in a bed of greens, cauliflower rice, roasted vegetables and topped with a creamy dreamy green herb sauce. Plant-based and Oil free.

click here to see the full recipe

spaghetti and meatballs with Mediterranean twist

June 23, 2019 | 0

Spaghetti and PULSES meatballs with a Mediterranean twist – scrumptious meatballs made with yellow split peas, herbs and spices made to satisfy those meaty cravings without breaking vegan. Perfect summer dish topped with tasty marinara sauce and a side of perfectly roasted veggies.

click here to see the full recipe

smoky red lentil rainbow nori roll

April 12, 2019 | 0

Delicious smoky red lentil rainbow nori roll stuffed with fresh veggies and pulses – topped with a homemade mock eel sauce.

click here to see the full recipe
Older Posts »

Recent Posts

  • Immune Boosting Homemade Gummy Bears (Elderberry + Echinacea)
  • How To Make A Healthier Pumpkin Cream Cold Brew At Home (Starbuck’s copy cat)
  • Apple Cinnamon Muffins With Maple Cinnamon Icing (Vegan, Paleo, Gluten free)
  • Healthy Banana Chocolate Chip Chunky Cookies Recipe (vegan, paleo, gluten free)
  • Easy Layered Banana Cream Pie Jars Recipe (vegan, paleo, gf)

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sproutingzeneats

RN turned holistic wellness junkie โœจ
โœด real food recipes + food facts ๐ŸŒฑ
โœด mental health, self care + low tox living ๐Ÿค—
โœด food is medicine!
Blog โฌ

Jen ๐Ÿ™‹| SproutingZen.comโ„ข
Hmmm melted bloody chocolate cups ๐Ÿ˜„ because it' Hmmm melted bloody chocolate cups ๐Ÿ˜„ because it's officially HALLOWEEN WEEK!!! ๐ŸŽƒ๐Ÿ‘ป How is that even possible? 2020 has been all sorts of weird. And I am kinda ready to welcome 2021 and start over with a clean slate haha anyone else feel that way? ๐Ÿคท This is the first year, in six, that I didn't go-all-out-halloween-outdoor-decor crazy. Mostly because i am a TIRED mama and decided it wouldn't be the end of the world if i *passed* on decorations this year. I'll try again next year. ๐Ÿ˜„ We may not get any trick o treaters this year but i still plan on doing something fun at home. We are dressing up, having a photoshoot, making some spooky goodies, like these messy bloody cups, and probably going to watch a halloween classic (Hocus Pocus, duh!) ๐ŸŽƒ WHAT MEMORIES ARE YOU CREATING THIS HALLOWEEN? ๐Ÿ‘ป I dont have an exact recipe for these cups but here is a rough draft: ๐Ÿ‘ป Pour melted chocolate into mold or cupcake liners and set in fridge to harden. ๐Ÿ‘ปCook red mixed berries (i use frozen mixed berry bag from @traderjoes) on stove top over medium heat and add sweetener of choice (agave or maple syrup work) until thick. ๐Ÿ‘ปPour (about 1 tbs) of fruit puree on top of hardened chocolate and top with final bit of melted chocolate. Set in fridge or freezer. Top with mulberries or chopped nuts (optional) Serve when hard! Enjoy melty bloody cups! . . . #halloweenrecipes #veganrecipes #plantbased #paleorecipes #healthyrecipes #homecookedmeal #madefromscratchwithlove #spookyszn #spookydesserts #halloweentreats #hallowseve #sugarfree #glutenfreedairyfree #chocolate #chocolaterecipes #easyrecipes #kidfriendlyrecipes
I realize Halloween is right around the corner and I realize Halloween is right around the corner and I have yet to decorate this space with halloween-ish recipes ๐Ÿ˜ณ! ๐ŸŽƒ๐Ÿ•ท๐Ÿ‘ป๐ŸŽƒ๐Ÿ•ท๐ŸŽƒ๐Ÿ‘ป Here's a delicious raw vegan halloween candy corn fruit cake I made a few years ago.. The filling is made entirely with fruits and the crust is my favorite almond-walnut-date combo with some mulberries sprinkled in there for fun (and flavor). ๐Ÿ˜‰ ๐Ÿ‘‰ raw vegan ๐Ÿ‘‰ no sugar added ๐Ÿ‘‰ oil free ๐Ÿ‘‰ naturally colored Access full recipe via link in bio. https://sproutingzen.com/vegan-candy-corn-fruit-cake/
๐Ÿ‘๐Ÿ‘ There are many reported benefits of consu ๐Ÿ‘๐Ÿ‘ There are many reported benefits of consuming elderberry โ€“ but the one that has caught my attention the most is its ability to reduce symptoms of cold and flu, as well as, shorten the duration of sickness! Several studies (I have put the links below) have shown that participants that take elderberry vs a placebo experience less symptoms of sickness AND a shorter duration of cold or flu by 2 to 6 days! (1) How cool is that? Another study showed that when participants consumed a hot drink that had both elderberry AND echinacea together, treatment was just AS effective as Oseltamavir (the most common flu medication). (2) ๐ŸŒฑ Food can literally be medicine! ๐ŸŒฑ ๐Ÿšซ FYI โ€“ it is not safe to consume RAW elderberries as they may contain small amounts of cyanide which is a toxin. The leaves, branches, and stems are not safe at all according to several studies as well. ๐Ÿ‘‰ Always consume cooked elderberries and make sure any syrup you purchase is from a legitimate source. (3) ๐Ÿšซ no medical advice โ€“ this is not medical advice just educational information based on studies that are published on pubmed. I have linked them below. Always talk to your doctor before making any changes to your diet or supplements! . . . . . #elderberry #elderberrysyrup #elderberryheals #foodismedicine #holisticmedicine #wholefoods #vegan #plantbased #paleo #eatrealfoods #homecookingisbestย  ๐Ÿ“š SOURCES: (1)https://pubmed.ncbi.nlm.nih.gov/15080016/ (2)https://pubmed.ncbi.nlm.nih.gov/26265958/ (3)https://www.cdc.gov/mmwr/preview/mmwrhtml/00000311.htm (4)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/#!po=0.735294
๐Ÿป HOMEMADE IMMUNE BOOSTING GUMMY BEARS (infused ๐Ÿป HOMEMADE IMMUNE BOOSTING GUMMY BEARS (infused with Elderberry + Echinacea) ๐Ÿป Winter is coming, and with it comes a plethora of respiratory illnesses. Is your immune system ready to fight? ๐Ÿ’ฅ One way you can boost your immunity right now is by adding elderberry and echinacea to your diet. A recent study showed that these two herbal supplements, when taken together, can be just as effective as oseltamivir, a leading (and controversial) flu medication (1)! ๐Ÿ˜ฒ Now why isn't that on the 6pm news?? Hmmm. I'll be talking more about elderberry (and those studies) in tomorrow's post. Today I want to focus on this recipe and why you should be making gummies AT HOME instead of buying the store bought kind. โšกOne word: ingredientsโšก It will always come down to that for me. Storebought gummies are basically made out of sugar, more sugar, a bit of gelatin, more sugar and then the fake food colorants like yellow 5, red 40, and blue 1. Where is the nutrition in that? That's not real food. That's not going to help you feel your best. That's going to HURT your immune system, not help it. Making your own gummies is easy. All you need is: ๐Ÿ”น1 cup of juice (keep it clean, no sugar added, not from concentrate) ๐Ÿ”น2 tbs of gelatin OR 1 tbs agar agar for vegan version ๐Ÿ”นoptional sweetener but sometimes the juice itself is sweet enough. I use a few tbs of maple syrup. ๐Ÿ’ฅ For extra immune boosting power you can add some powdered vitamin c, and a few drops of elderberry syrup and liquid echinacea! Ok this post is too long already. For the full STEP BY STEP guide on how to make these immune boosting gummies ๐Ÿ‘‰ click the link in bio and then click on the gummies picture. Or google "SPROUTING ZEN GUMMY BEARS". https://sproutingzen.com/how-to-make-homemade-gummy-bears-vegan-healthy/ ๐Ÿ“š SOURCE IN COMMENTS!!! . . . #gummybears #homemadegummies #immuneboosting #elderberry #elderberrysyrup #echinacea #homemadeisbest #wellnesswarrior #wellness #healthyrecipes #happyhealthywhole #wholefoods #wfpb #vegangummies #veganrecipes #paleo #paleorecipes #kidfriendlyrecipes #realfood #eatrealfood #cookrealfoods #foodfacts #mamanatural #naturalmomsofig #healthymomsofig #holisticnurse
๐Ÿ”ฅHomemade Cashew-Based Spicy Chipotle Mayo๐Ÿ”ฅ ๐Ÿ”ฅHomemade Cashew-Based Spicy Chipotle Mayo๐Ÿ”ฅ Ditch the store bought stuff that is usually filled with inflammatory oils (like soybean oil), sugars and preservatives and make your own cashew-based mayo instead! Some cool facts about cashews: ๐Ÿ”นthey contain high content of unsaturated fatty acids (good for brain health) ๐Ÿ”นhuge variety of vitamins, minerals, amino acids and a generous amount of fiber ๐Ÿ”นwhen added to a healthy diet, nuts can help reduce risk of cardiovascular disease and diabetes! (1) INGREDIENTS 1 cup of cashews (140g) 2 tbs acv (30g) 1/4 tsp salt 1 โ€“ 2 garlic cloves 1 tablespoon lemon juice (12g) 1 teaspoon chipotle powder (4g) or one dried chipotle pepper (soaked and de-seeded before using) 1 cup water (200g) INSTRUCTIONS Add all ingredients to a high speed blender and combine until smooth. Pour all over your favorite savory dish (i love to make homemade sushi and add this on top ๐Ÿคค) https://sproutingzen.com/cashew-based-spicy-chipotle-mayo-oil-free/ ๐Ÿ“š sources: (1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4779481/#fsn3294-bib-0011 . . . . . . #cashews #benefitsofcashews #foodfacts #cashewmayo #veganmayo #spicymayo #homemaderecipes #goodforyou #wellness #eatright #eatmoreveggies #eatorganic #choosenongmo #wellnesswarrior #wellnessmama #naturalmama #eatrealfood #realfood #homemadeisbest #veganrecipeshare #paleorecipeshare #paleorecipes #plantbasedrecipes #wfpb #oilfreerecipes #recipeoftheday #discoverunder10k #thefeedfeedvegan #forksoverknives
If you're in the mood for something sweet this wee If you're in the mood for something sweet this weekend - give this vegan chocolate vanilla ice cream cake with chocolate nut crumble a try! ๐ŸŽ‚ The recipe is so easy to follow that even my husband can do it. ๐Ÿคฃ But for real, shout out to my husband for being all kinds of helpful during my postpartum/new motherhood adjustment stage... And for making me chocolate ice cream cakes on the weekends. Ilu. ๐Ÿ‘ซ This recipe is: โœ…vegan โœ…paleo โœ…gluten free โœ…refined sugar free โœ…tasteslikeicecream โ˜บ Full recipe can be found by clicking the link in bio or googling sproutingzen ice cream cake. โ˜บ Happy weekend fam. https://sproutingzen.com/raw-vegan-chocolate-vanilla-ice-cream-cake-recipe-no-churn/ . . . . . #icecreamcake #chocolate #veganicecream #paleorecipeshare #paleorecipes #veganfoodshare #plantbasedrecipes #paleodesserts #plantbaseddesserts #vegandesserts #realfooding #realfoodheals #organicfood #saynotogmo #nontoxic #nontoxicliving #eatcleanfood #eatcleanfoodie #thefeedfeedchocolate #thefeedfeedvegan #rawveganrecipes #food52grams #cleanrecipes #rawveganfood #homemaderecipes #fok #wfpb #wellnessmama #wellandgood #wellandgoodeats
๐ŸŽƒA HEALTHIER HOMADE PUMPKIN CREAM COLD BREW ๐ŸŽƒ So this cold brew recipe may be a bit late for you folks up north with cooling temps already, but if you are still dealing with high temps in the 80s and 90s, like I am in Miami then this.is.for.you. Plus, it's #nationalcoffeeday I hear? I'll be honest, when I saw pictures all over social media of a particular coffee shop's pumpkin cream cold brew, I drooled a bit but I immediately snapped out of it when I looked at the ingredients. ๐Ÿค” Tons of refined sugar - you already know how I feel about that. ๐Ÿค” Milk that contains "carrageenan" - a controversial emulsifier that I rather avoid. Its safety has been called into question throughout the years for its possible role in exacerbating gastrointestinal illness. (1) ๐Ÿค” "Natural Flavors" which newsflash, could be a far cry from actually being natural as the FDA allows synthetic and artificial chemicals to make up these "natural" flavors. ๐Ÿคฆ (2) The solution? MAKE YOUR OWN. ๐Ÿ‘‡๐Ÿ‘‡๐Ÿ‘‡ INGREDIENTS 1 cup almond milk 2 tablespoons pumpkin puree 2 tablespoons maple syrup (or to taste) 1 teaspoon vanilla extract 1/8 teaspoon pumpkin spice 2 cups cold brew coffee (or regular coffee that you have let chill in the fridge or for a caffeine free alternative you can use dandelion tea which looks and tastes like coffee.) Ice INSTRUCTIONS ๐Ÿ”นAdd all ingredients, except the cold brew and ice, to a blender and mix until smooth. This is your pumpkin cream. ๐Ÿ”นPour cold brew coffee over ice in a cup and then top with 1/2 cup of pumpkin cream (or more!). ๐Ÿ”นIf you have a milk frother like the one I posted in my stories today, you can froth the pumpkin cream before pouring over coffee for max volume! Enjoy! https://sproutingzen.com/how-to-make-a-healthier-pumpkin-cream-cold-brew-at-home/ ๐Ÿ“š Sources in comments! . . #pumpkincoldbrew #coldbrew #autumn #coffee #ilovecoffee #homemadecoldbrew #homemadepumpkincoldbrew #allthingspumpkinspice #pumpkinspice #healthy #cleaningredients #reallabels #readingredients #realingredients #realfood #homemadeisbest #thefeedfeed #thefeedfeedvegan #bestofvegan #bestofveganvideo #fok #wfpb #paleorecipes #coffeedrinkrecipes #foodfacts #organicisbest
Chocolate Chip Cookies ๐Ÿช ๐Ÿช ๐Ÿช, because Mon Chocolate Chip Cookies ๐Ÿช ๐Ÿช ๐Ÿช, because Monday... Am I right? ๐Ÿ™‹ I don't have much to say today except that I am tired as a mother (literally ๐Ÿคฃ) and I need a nap, or maybe two. Here's to hoping these choc chip cookies get me through the day. Recipe โฌ‡โฌ‡โฌ‡ INGREDIENTS Dry ingredients: 1 cupย almond flourย (89g) 1/4 cupย coconut flourย (30g) 1 teaspoonย baking soda (6g) 1 teaspoonย cinnamon (3g) 1/8 teaspoonย cardamom powder โ€“ optional 1/4 cupย chocolate chipsย (or more because why not!) 1/4 cupย chopped walnuts (27g) pinch salt Wet ingredients: 2ย ripe bananas 1 tablespoonย maple syrupย (15g) 2 tablespoonsย apple cider vinegarย (22g) 1 teaspoonย vanilla extract INSTRUCTIONS Preheatย oven to 350F. Add all dry ingredientsย to a bowl and combine. In a separate bowl, smash up ripe bananas with a fork and add all wet ingredients to the bowl. Combine until evenly mixed. Add wet ingredientsย to dry ingredients and mix to form cookie dough. Roll doughย into 12 balls and place on a baking sheet covered in parchment paper. Gently press down on each ball to form a chunky cookie. These wonโ€™t spread or rise too much, so if you want them to stay chunky do not press down too hard, just enough to make them chunky and cookie-shaped.ย Bake in the oven at 350F for 25 to 30 minutes.ย Remove from oven and let cool on cooling rack โ€“ this step is important as cookies will be very soft fresh out of the oven but will continue to cook/harden as they cool down. Drizzleย some melted chocolate chips on top and enjoy https://sproutingzen.com/healthy-banana-chocolate-chip-chunky-cookies-recipe-vegan-paleo-gluten-free/ . . . . . #chocolate #chocolatechip #chocolatechipcookies #homemadecookies #healthycookies #paleocookies #vegancookierecipe #refinedsugarfree #paleorecipeshare #veganrecipeshare #cookierecipe #thefeedfeedchocolate #bestofvegan #fok #wfpb #oilfree #wellnessmama #cleanrecipes #mamanatural #glutenfree #glutenfreedairyfree #Easyrecipes #cleandesserts #healthydessertrecipes #homemadeisbest #realfood #realfooder #realingredients #kitchenwitch #goodforyoufood
DROP A ๐Ÿ™Œ๐Ÿ™Œ๐Ÿ™Œ IF YOU AGREE. โฌ‡โฌ‡โฌ‡ What DROP A ๐Ÿ™Œ๐Ÿ™Œ๐Ÿ™Œ IF YOU AGREE. โฌ‡โฌ‡โฌ‡ What if I told you that you could begin to improve your well-being, feel happier, less stressed, less depressed and feel more satisfied with your life by simply taking a few minutes each morning (or each night) to write down 3 to 5 things you are grateful for... Would you do it? ๐Ÿค”๐Ÿค”๐Ÿค” Practicing gratitude, specifically through a daily gratitude list, can have a huge positive impact on your overall well being. (1) ๐Ÿ™ Multiple studies throughout the years have found a connection between gratitude and an increase in happiness, positive mood, and life satisfaction. ๐Ÿ™ These same studies have also found a decrease in stress, depression and negative mood. It can also improve physical health and sleep! All of this simply from writing down things you are grateful for!!! โœ…โœ… In a randomized clinical trial, participants assigned to the intervention group were told to write a daily gratitude list for 14 days. All participants were measured for mood, depression, happiness and life satisfaction before the start of the experiment and after. Guess what the results showedโ“โ“โ“ The people in the intervention group (those who wrote the lists) managed to increase their happiness, life satisfaction, mood, and decrease feelings of depression and negativity. It only takes two weeks. Fourteen days. Five minutes each night. Think you don't have time? If you're reading this โžก you're on social media โžก you have time. The power to feel good, to be happy, to love life IS.IN.YOUR.HANDS. ๐Ÿ™Œ I've been inspired by this research to re-start this practice myself. So next week I'll be announcing a 14-day gratitude list challenge + GIVEAWAY! I hope you feel inspired to join me. Let's create healthy habits together. Let's get better together. Love u guys. Have a great weekend. Signing off. ๐Ÿ“š SOURCE: (1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6437090/#!po=79.8077 . . . . . #healthymindset #highvibelife #positiveintentions #positiveliving #powerofthemind #raiseyourvibration #selfgrowth #spiritjunkie #youaremagic #bemindful #innerwork #meditation #mindfulness #liveinthenow #gowithin #gratitude #gratitudepractice #gratitudejournal
These EASY LAYERED BANANA CREAM PIES will forever These EASY LAYERED BANANA CREAM PIES will forever be my favorite. ๐ŸŒ We start with a crumbly homemade crust made with almonds, cashews, dates, cinnamon and optional mesquite powder to mimic that classic graham cracker taste. ๐ŸŒ Then we top it with a tasty banana cream pudding made with bananas, tapioca flour, coconut milk and a tiny bit of maple syrup. We don't need much because the bananas themselves add a ton of natural sweetness. ๐ŸŒ We add some sliced bananas in between each of the layers and top the whole thing off with homemade coconut whipped cream that tastes so fluffy and delicious!!! โœ…VEGAN โœ…PALEO โœ…GLUTEN FREE โœ…REFINED SUGAR FREE โœ…OIL FREE Click link in bio, and then click on banana cream pie image to go directly to recipe. Or google sprouting zen banana cream pies! https://sproutingzen.com/layered-banana-cream-pie-vegan-paleo-gluten-free-easy-recipe/ #banana #bananacreampies #veganrecipeshare #paleorecipeshare. #healthydesserts #homemadefood #foodtographyschool
In collaboration with some awesome foodie bloggers In collaboration with some awesome foodie bloggers, today we are all sharing our favorite #veganfallsoups recipes (check the hashtag for all posts) ๐Ÿ‚. Thanks @plantandsoulkitchen for hosting! My contribution is this creamy cheezy vegan broccoli soup. ๐Ÿคค โœ…vegan โœ…oil free โœ…so creamyyyy โœ…gluten free (sub tamari for coconut aminos or use certified GF tamari sauce) โœ…can be made paleo (sub tamari for coconut aminos and leave miso paste out if you don't do miso - just add extra salt.) ๐Ÿ‘‰ SWIPE RIGHT FOR RECIPE CARD๐Ÿ‘‰ โฌโฌโฌ Broccoli is a great source of sulforaphane. Sulforaphane is a naturally occurring phytochemical that acts as an antioxidant and helps create potent detoxifying enzymes in the body. It is referred to as a "chemopreventive" agent - which basically means, it can help prevent certain cancers. (1) I pulled this straight off of the National Cancer Institute's website, Cancer.gov - ๐Ÿ‘‡ "This agent displays anticarcinogenic properties due to its ability to induce phase II detoxification enzymes, such as glutathione S-transferase and quinone reductase, thereby providing protection against certain carcinogens and toxic, reactive oxygen species." ๐Ÿ˜ฒ (2) Why this isn't mainstream news blows my mind. Food IS medicine friends. There's just no money in it, and that is why it is OUR responsibility to own our health. ๐Ÿคท โœ…โœ… PRO TIPS: ๐ŸŒฑ Sulforaphane is at it's highest levels in fresh broccoli. (1) ๐ŸŒฑ Once frozen or cooked in high heat, sulforaphane levels begin to decrease dramatically because of denaturing, unfortunately. (1) ๐ŸŒฑ Try to buy fresh broccoli when possible and use steam as the preferred method of cooking over boiling. (1) ๐ŸŒฑ For recipes that require boiling (such as this soup) or if you neeeed tonuse frozen... adding 1/2 to 1 tsp of mustard seed powder to the cooked broccoli has shown to reactive enzymes and significantly increase sulforaphane levels back up. ๐Ÿ‘๐Ÿ‘๐Ÿ‘ (3) ๐ŸŒฑ Broccoli sprouts contain the highest levels of sulforaphane but it can also be found in cruciferous vegetables such as cabbage and kale. (2) **SOURCES LISTED IN COMMENTS** https://sproutingzen.com/cheezy-vegan-broccoli-soup-recipe
You know what I love more than having dessert for You know what I love more than having dessert for breakfast? Dessert for breakfast that is good-for-me filled with antioxidants, nutrients, and phytochemicals. They also taste amazing. In the words of my husband - โ€œthey taste like fallโ€. Mission accomplished. ๐Ÿค— ๐ŸŽAPPLE CINNAMON MUFFINS WITH MAPLE CINNAMON ICING!๐ŸŽ โœ…Vegan โœ…Paleo โœ…Gluten Free โœ…Sweetened with maple syrup โœ…No oils Ingredients: 2c almond flour (200g) 1/4c tapioca flour (30g) 1/2c of unsweetened applesauce ยฝ c1 almond milk + 1 tbs apple cider vinegar 1 tsp cinnamon powder, baking soda, + vanilla extract 1/2 tsp nutmeg 1/8 tsp salt 2 tbs maple syrup 2 apples (I use pink ladies) Cinnamon Maple Icing: 1/4c of coconut cream from a can (well mixed) 1/4 tsp cinnamon powder 2 tbs maple syrup DIRECTIONS: 1. Preheat oven to 350F. 2. Add dry ingredients except apples to a bowl + mix. 3. Add all wet ingredients to a bowl + mix. Then, add wet to dry. 4. Chop unpeeled apples into small squares and fold into the batter. 5. Pour batter into a lined muffin tin filling almost all the way to the top and bake for 25 to 30 minutes. 6. Make the cinnamon maple icing โ€“ add all ingredients to a small pan + heat over low/medium heat until slightly thickened (usually around 3 to 5 minutes). 7. Remove muffins from oven. Let cool slightly. Top with icing! โฌYou know I love me some food benefits so let's talk about applesโฌ ๐ŸŽRich source of phytochemicals ๐ŸŽEpidemioligical studies have linked apple consumption with a reduced risk of: ๐Ÿ”นsome cancers, ๐Ÿ”นheart disease, ๐Ÿ”นasthma ๐Ÿ”นdiabetes ๐ŸŽIn laboratory studies, apples have shown to: ๐Ÿ”น have strong antioxidant power, ๐Ÿ”นinhibit cancer cell proliferation (cell growth), ๐Ÿ”นandddd may lower cholesterol! โœ…โœ…Pro Tip: Don't peel your apples! Apple peels have been found to have potent antioxidant activity. The antioxidant activity of one apple with peel on is equivalent to the antioxidant activity of taking 1500mg of Vitamin C. (1) Mind blown. https://sproutingzen.com/apple-cinnamon-muffins-with-maple-cinnamon-icing-vegan-paleo/ Source: (1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/ #healthyrecipes #healthybaking #phytonutrients #phytochemicals
Happy FALL ya'll. I want to celebrate the beginnin Happy FALL ya'll. I want to celebrate the beginning of this wonderful season with 9 ๐—ง๐—›๐—œ๐—ก๐—š๐—ฆ ๐—”๐—•๐—ข๐—จ๐—ง ๐— ๐—˜. I rarely open up about myself on here but it's hard to form connections without knowing eachother so... get to know me. ๐Ÿ˜†๐Ÿ‘‡ ๐Ÿฅ๐Ÿ’‰ I am a cardiac registered nurse by trade which is why i am so passionate about health education and wellness. ๐Ÿคธ Five years ago I discovered yoga + mindfulness. It transformed my life. I wanted to share that magic with others so I became a yoga teacher. ๐Ÿ—ป We are a national parks obsessed family. We have been to 29 national parks out of 58. Our goal is to visit them all. Maybe we will, maybe we won't. The magic is in the journey, not the destination. Life is better in hiking boots. โœŒ I was a hardcore vegan for 4.5 years. Then it stopped working for me. I would say my diet is now paleo-ish, but I'm no longer ascribing to labels. Eat food. Not too much. Mostly plants. ๐Ÿ‘ถ I am a new mama to a beautiful baby boy. I am learning that Motherhood is truly one of the hardest jobs you'll ever love. ๐Ÿ’ช My greatest physical feat thus far has been birthing my baby. I chose to have an unmedicated hospital birth and was very lucky that everything went as planned. However, ALL births are beautiful, natural + special regardless of how it goes. I wanted to follow the unmedicated path + had a deep yearning to experience birth in the way that many ancestral women before me have. It's what felt right for me. Your path may be different, and that's ok! ๐Ÿ“ท I love photography but I am too scared to take pictures of other people (imposter syndrome anyone?) So I take pictures of my family, our travels, my food, and of myself.. I use a Canon 6D mark II. ๐Ÿ‚ The fall is my favorite season of all. Ironically, I live in south florida where there is literally NO fall season. Leaves don't change and temps don't drop ๐Ÿคฆ. ๐ŸดI love cooking everything from scratch, but I hate washing dishes ๐Ÿ˜†. I spend way too much time in my kitchen but the joy of feeding my family healthy real food is worth it to me. Thank you for being a part of this (tiny but mighty) community! I appreciate you!! Now your turn - tell me something about YOU! ๐Ÿ˜
โž• ๐™ƒ๐™š๐™–๐™ก๐™ฉ๐™ ๐˜ฝ๐™š๐™ฃ๐™š๐™›๐™ž๐™ฉ๐™จ ๐™ค๐™› ๐˜ฝ๐™ž๐™ค๐™–๐™˜๐™ฉ๐™ž๐™ซ๐™š ๐˜พ๐™ค๐™ข๐™ฅ๐™ค๐™ช๐™ฃ๐™™๐™จ (๐˜ฝ๐˜ผ๐˜พ) ๐™ž๐™ฃ ๐˜ฝ๐™š๐™ง๐™ง๐™ž๐™š๐™จ โฌ โฉ Bioactive compounds (BAC) are a type of chemical that is found in small amounts in fruits, vegetables, nuts, oils, and whole grains. (1) โฉ It is believed that these BACs have actions in the body that ๐ฆ๐š๐ฒ ๐ฉ๐ซ๐จ๐ฆ๐จ๐ญ๐ž ๐ ๐จ๐จ๐ ๐ก๐ž๐š๐ฅ๐ญ๐ก. โฉ Right now BACs are being studied in the prevention of certain major chronic conditions. (1) โฉ Highly colored berries like ๐’”๐’•๐’“๐’‚๐’˜๐’ƒ๐’†๐’“๐’“๐’Š๐’†๐’”, ๐’ƒ๐’๐’–๐’†๐’ƒ๐’†๐’“๐’“๐’Š๐’†๐’”, ๐’ƒ๐’๐’‚๐’„๐’Œ๐’ƒ๐’†๐’“๐’“๐’Š๐’†๐’”, ๐’‚๐’๐’… ๐’“๐’‚๐’”๐’‘๐’ƒ๐’†๐’“๐’“๐’Š๐’†๐’” (all of which are included in this smoothie ๐Ÿ‘) are the best dietary source for bioactive compounds because they contain the greatest amount of BAC compared to other fruits/vegetables. (2) ๐Ÿ“๐Ÿ“๐Ÿ“ โฉ These bioactive compounds may act as strong antioxidants in the body and therefore could potentially play a key role in the ๐—ฝ๐—ฟ๐—ฒ๐˜ƒ๐—ฒ๐—ป๐˜๐—ถ๐—ผ๐—ป ๐—ผ๐—ณ ๐—ถ๐—ป๐—ณ๐—น๐—ฎ๐—บ๐—บ๐—ฎ๐˜๐—ถ๐—ผ๐—ป ๐—ฑ๐—ถ๐˜€๐—ผ๐—ฟ๐—ฑ๐—ฒ๐—ฟ๐˜€, ๐—ฐ๐—ฎ๐—ฟ๐—ฑ๐—ถ๐—ผ๐˜ƒ๐—ฎ๐˜€๐—ฐ๐˜‚๐—น๐—ฎ๐—ฟ ๐—ฑ๐—ถ๐˜€๐—ฒ๐—ฎ๐˜€๐—ฒ, ๐—ฎ๐—ป๐—ฑ ๐—บ๐—ฎ๐˜† ๐—ฒ๐˜ƒ๐—ฒ๐—ป ๐—ผ๐—ณ๐—ณ๐—ฒ๐—ฟ ๐—ฝ๐—ฟ๐—ผ๐˜๐—ฒ๐—ฐ๐˜๐—ถ๐—ผ๐—ป ๐˜๐—ต๐—ฎ๐˜ ๐—น๐—ผ๐˜„๐—ฒ๐—ฟ๐˜€ ๐˜๐—ต๐—ฒ ๐—ฟ๐—ถ๐˜€๐—ธ ๐—ผ๐—ณ ๐—ฐ๐—ฒ๐—ฟ๐˜๐—ฎ๐—ถ๐—ป ๐˜๐˜†๐—ฝ๐—ฒ๐˜€ ๐—ผ๐—ณ ๐—ฐ๐—ฎ๐—ป๐—ฐ๐—ฒ๐—ฟ๐˜€. (2) โž•โ—TIP: Bioactive compounds are the most active and in greatest amount when the fruit is consumed in FRESH form! SWIPE RIGHT FOR THIS BERRY SMOOTHIE RECIPE! ๐Ÿ“โœ…๐Ÿ“โœ…๐Ÿ“ https://sproutingzen.com/protein-vegan-breakfast-smoothie/ ๐Ÿ“š Sources: (1)https://www.cancer.gov/publications/dictionaries/cancer-terms/def/bioactive-compound (2)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632771/ #bioactivecompounds #foodfacts #foodfactsofig #antioxidants #antioxidantrich #realfoodrecipes #realfoodheals #realfoodfromscratch #realfooding #organicisbest #smoothierecipe #breakfastrecipes
One of the main reasons why I love cooking my food One of the main reasons why I love cooking my food at home from scratch is to avoid questionable and potentially unsafe ingredients that are so common in store-bought processed foods. Take this candy bar for example โ€“ swipe right to see a comparison list between the store-bought ingredients vs my homemade version. Nineteen plus ingredients vs seven. That's a big deal. Especially when several of those ingredients on the left have been called into question. Let's take a closer look ๐Ÿ•ต โŒ Excessive refined sugars: consumption has been associated with obesity, cardiovascular disease, diabetes, liver disease such as fatty liver disease, cognitive decline (Alzheimer's), cellular aging, inflammation and even some cancers. There is virtually no benefit of consuming chemically refined sugars. (1) โŒ Partially hydrogenated vegetable oils (PHO) : PHO's are a type of Trans-Fatty Acid (TFA's). TFA's can be found naturally in foods such as meat, milk and dairy... however, the consumption of this type of TFA is minimal compared to consumption of industrial TFA's. Partially hydrogenated vegetable oils fall under that industrial TFA category and have been associated with cardiovascular disease and all cause mortality. It is potentially so unsafe that different countries have introduced measures to minimize exposure of PHO's to their population. (2) What's the recommended intake for PHO's you ask? โ€œAs low as possibleโ€. I'm quoting a research article here. To me โ€“ that means ZERO! The World Health Organization is calling to eliminate all artifical TFA's from the global food supply by 2023. (3) Why not start now? โŒ Artificial flavors: We see this term all the time but does anyone know what this really means? According to the FDA artificial flavor is โ€œany substance, the function of which is to impart flavor, which is not derived from a spice, fruit, fruit juice, vegetable, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, fish, poultry,eggs, dairy or fermentation.โ€ (4) So in other words, flavor that is not derived from real food, and instead is chemically manmade. Hope you find this list helpful and educational! ๐Ÿคž * Sources listed in comments
Delicious soft and chewy healthy ๐™—๐™–๐™ฃ๐™– Delicious soft and chewy healthy ๐™—๐™–๐™ฃ๐™–๐™ฃ๐™– ๐™˜๐™๐™ค๐™˜๐™ค๐™ก๐™–๐™ฉ๐™š ๐™˜๐™๐™ž๐™ฅ ๐™˜๐™๐™ช๐™ฃ๐™ ๐™ฎ ๐™˜๐™ค๐™ค๐™ ๐™ž๐™š๐™จ that are so easy to make! Fun recipe to make with the kiddos. Vegan, Paleo, Gluten free, and Refined oil/sugar free. ๐Ÿช๐ŸŒ๐Ÿช๐ŸŒ ๐——๐—ฟ๐˜† ๐—ถ๐—ป๐—ด๐—ฟ๐—ฒ๐—ฑ๐—ถ๐—ฒ๐—ป๐˜๐˜€: 1 cup almond flour (89g) 1/4 cup coconut flour (30g) 1 teaspoon baking soda (6g) 1 teaspoon cinnamon (3g) 1/8 teaspoon cardamom powder โ€“ optional 1/2 cup chocolate chips 1/4 cup chopped walnuts (27g) pinch salt ๐—ช๐—ฒ๐˜ ๐—ถ๐—ป๐—ด๐—ฟ๐—ฒ๐—ฑ๐—ถ๐—ฒ๐—ป๐˜๐˜€: 2 ripe bananas 2 tablespoon maple syrup (30g) 2 tablespoons apple cider vinegar (22g) 1 teaspoon vanilla extract INSTRUCTIONS -Preheat oven to 350F. -Add all dry ingredients to a bowl and combine. -In a separate bowl, smash up ripe bananas with a fork and add all wet ingredients to the bowl. Combine until evenly mixed. Add wet ingredients to dry ingredients and mix to form cookie dough. -Roll dough into 12 balls and place on a baking sheet covered in parchment paper. Gently press down on each ball to form a chunky cookie. These wonโ€™t spread or rise too much, so if you want them to stay chunky do not press down too hard, just enough to make them chunky and cookie-shaped. -Bake in the oven at 350F for 25 to 30 minutes. Remove from oven and let cool on cooling rack โ€“ this step is important as cookies will be very soft fresh out of the oven but will continue to cook/harden as they cool down. -Drizzle some melted chocolate chips on top and enjoy! https://sproutingzen.com/healthy-banana-chocolate-chip-chunky-cookies-recipe-vegan-paleo-gluten-free/ . . . . . #bakers #bakersofinstagram #bakersgonnabake #bakingfromscratch #bakinglove #homebaker #bakingathome #homebaked #bakeandshare #thebakefeed #feedfeedbaking #bakingaddiction #ilovebaking #chocolatelover #ilovechocolate #chocolatetime #lovechocolate #chocolateaddict #chocolover #chocoholic #dessertsofinstagram #dessertsgram #dessertpic #wholeyum #sweettoothforever #dessertoftheday #droolclub #eatwell #f52gram
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