16 Aug 2017
Going Vegan Tips, Guest Blog Posts
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7 Essential Kitchen Staples for the Plant-Based Diet Newbie

plant-based-diet-kitchen-stables

One of the most challenging aspects of transitioning to a plant-based diet can be re-setting your default kitchen staples, and creating a new set of “go-to” meals.

As an ex-cheese addict myself, I struggled when I first started transitioning to a vegan plant-based diet, staring at my bare cupboards and fridge and wondering what on earth I could possibly cook.

A big part of making the transition easy and maintaining a plant-based diet is changing the main foods that you automatically keep your kitchen cupboards stocked with. Many people are under the impression that eating vegan is basically code for eating expensive, but if you’re clever about it, and stock up on the right essentials, you can in fact save money! Buying in bulk and keep certain “go-to” foods stocked in your kitchen at all times is key.

Make sure you never run out of these babies (your new best friends):

  1. Chia Seedschia seeds plant-based diet staple

I can’t sing the praises of these tiny little seeds enough (apart from when they get stuck in my teeth). Chia seeds are perfect to be mixed into your cereal, sprinkled on your salads or thrown into your cakes or pancakes as an extra nutritional hit.

Chia seeds are also a wonderful egg-replacement, binding things together just like an egg does, perfect in, say, homemade vegan burgers. For a delicious dessert or even breakfast, chia seeds can be used to make guilt-free chia pudding that tastes better than it looks!

  1. Milled Linseed

Linseeds are just as wonderful as chia seeds, packed full of many of the same nutrients. Buy them milled rather than whole, and they’ll be easier for your system to digest. Use them as a different egg-replacer, add them to your smoothies, and sprinkle them on salads to add variety to your plant-based diet.

  1. Nuts

    nuts on a plant-based diet

Nuts are a plant-based diet staple for most (with the exception of people with nut allergies), as nuts are an incredible source of nutrition. Just think… There are enough nutrients inside one little nut to produce a full-sized tree! One downside is that nuts can be expensive, especially if bought in small quantities. I suggest buying in bulk and taking advantage of any 2-for-1 offers to stock up and have your walnuts, almonds or cashews on hand for your cereals, smoothie bowls, cakes, stir fries, burgers, and nut milk… Be imaginative!

  1. Tahini

I can no longer imagine a life without tahini. It seems that my old cheese addiction has been replaced by this magical paste made from protein-packed sesame seeds. Whether it’s for whipping up your own hummus or making delicious, creamy and easy salad dressings, tahini will quickly become a staple to add to your plant-based diet “go-to” list.

  1. Canned Pulses

For most busy people, remembering to put your chickpeas, lentils or beans (collectively known as pulses) to soak the night before you want to use them is often impractical. Hell, I rarely plan ahead that much, and that’s often one of the advantages of veganism: no meat to defrost in advance! For those last-minute plant-based meals, having a few cans of beans and chickpeas in the cupboard can be a lifesaver.

A great bonus of these cans is that you can use the water your pulses come in as yet another amazing egg replacer! Aquafaba (which is what chickpea or bean water is known as) whips up into peaks just like egg whites. Try it, you’ll be amazed!

  1. Dried Pulses

When you do have the time to plan ahead and meal prep for the week, dried pulses are more planet-friendly (think of all those cans you’ll save) and more pocket-friendly too. I like to boil up big batches of beans at the weekend and then freeze them in meal-sized portions. I can then use the pulses for last-minute, mid-week pasta salads or to whip up some refried beans if I fancy Mexican.

  1. Nutritional Yeast

vegan chickpea salad sandwich with nutritional yeast

Do you miss that cheesy, creamy taste after switching to a plant-based diet? Luckily for you, you don’t have to resort to dairy products to get a bit of creaminess into your life. Nutritional yeast comes in little flakes or as a powder, and is a key ingredient in all vegan cheese recipes, and any recipe that tries to replicate a wonderfully creamy texture, with absolutely none of the cruelty.

Containing lots of B vitamins and often fortified with vitamin B12, keep nutritional yeast in your kitchen cupboard and experiment with the incredible recipes out there, like this Grilled Chickpea Salad Sandwich!

By keeping your kitchen stocked up with these plant-based diet bad boys, you’ve got yourself the basics for loads of delicious vegan recipes. Keep that fridge brimming with fresh vegetables and that fruit bowl spilling over and you’ve got everything you need to keep yourself nourished and thriving for a life time!

-Katie (SleepHealthEnergy.com)

11 Jul 2017
Guest Blog Posts, Vegan Recipes
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Succulent Fajita Spiced Grilled Vegetable Kebabs

Grilled-Vegetable-Kebabs

Nothing says summer better than grilling out, and who doesn’t like succulent grilled vegetable kebabs?

This easy vegan recipe is nutrient-packed, and overflowing with flavor. In addition to the mouth-watering seasoning, using vegetables with a variety of textures is key for creating this satiating plant-based meal.

Fajita Spiced Grilled Vegetable Kebabs

⭐️Ingredients for Kebabs

  • 1 lb. tiny potatoes cooked 90% through and cooled
  • 1 large zucchini cut into 1 inch pieces
  • 1 red onion cut into small pieces
  • 1 large handful Shiitake Mushrooms..stems removed
  • 1 orange pepper cut into 1 inch pieces
  • Few torn 1 inch pieces of raddichio
  • 1 pint baby heirloom tomatoes

⭐️Ingredients for Fajita Seasoning (thoroughly combine)

  • 2 ½ tbsp smoked paprika
  • 2 tbsp kosher salt
  • 1 ½ tbsp crushed black pepper
  • 2 ½ tbsp garlic powder
  • 1 tbsp cayenne pepper
  • 1 ½tTbsp dried oregano
  • 1 ½ tbsp dried thyme

Heat a well greased grill on medium heat. In a large mixing bowl combine all ingredients and coat with Callicoon Kitchen Fajita Seasoning. Add a few tablespoons of olive oil to keep moist and gently coat. Mix well. Cover and refrigerate at least 2 hours. Build kebabs on pre soaked dual wooden skewers to allow easy flipping. Cook for a few minutes on each side until slightly charred. Remove and serve with our Grilled Tomatillo Salsa.

⭐️Ingredients for Grilled Tomatillo Salsa

  • 1 pound Tomatillos
  • 3 cloves garlic
  • 1/4 Vidalia onion sliced
  • 1 Serrano pepper
  • 1 small bunch cilantro
  • 1 lime juice and zest
  • 1 tsp kosher salt

Preheat well greased grill on medium high heat. Unpeel tomatillo from husk and rinse under water to remove outer sticky texture. Lay tomatillo, serrano, onions and garlic on grill. Remove when all are slightly charred (onion and garlic will cook quicker). Tomatillo and serrano should be soft. Place both serrano and tomatillo in a covered bowl and allow to cool for approx 20 minutes. Combine all ingredients into a food processor. Check for seasoning. Allow to chill and serve.

Enjoy!

11 May 2017
Guest Blog Posts, Vegan Recipes
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Gourmet Vegan Pesto Pasta with Cauliflower Meatballs

gourmet vegan recipe-cauliflower-pesto-pasta-

This gourmet vegan pesto pasta with cauliflower meatballs dish is a hit at dinner parties!

Spring is here, and with the season comes the desire for refreshing, light, yet satisfying meals. This vegan recipe fits the bill perfectly! Cauliflower is all the craze at the moment due to it’s versatility, dense composition of nutrients, and low number of calories.  Made with nutrient dense whole food ingredients, this gourmet vegan meal is one you will be proud of!

Bucatini Pasta with a Springtime Asparagus Walnut Pesto Topped with a Spicy Cauliflower Meatball

Ingredients for Pesto/Pasta

  • 1 lb steamed asparagus
  • 4 cloves chopped garlic
  • 1/3 cup walnuts
  • 1 cup fresh basil
  • 1 cup baby spinach
  • 1/2 tsp kosher salt
  • 1 1/2 tsp dried oregano
  • 4 tbsp extra virgin olive oil
  • zest of 1 lemon
  • pinch red pepper flakes 
  • 1 lb. Bucatini Pasta

Ingredients for Cauliflower “Meatballs”

  • 1/4 head steamed cauliflower chopped and cooled
  • 1 cup cooked and cooled whole wheat couscous
  • 2 tbsp pure pumpkin
  • 3 cloves chopped garlic
  • 1 cup V Breadcrumbs
  • 2 tsp dried oregano
  • 1 tsp dried basil
  • 1 tsp hot sauce
  • 4 tbsp Extra virgin olive oil
  • 1/2 tsp red pepper flakes
  • salt and pepper to tastegourmet-vegan-pesto-dish-with-cauliflower-meatballs

Directions

  1. Combine all ingredients for pesto in a food processor and put on high setting and allow all ingredients to blend well. Add a little extra oil if pesto is too thick.
  2. For the Cauliflower “Meatballs” combine all ingredients except couscous into a food processor and mix well.
  3. Transfer to a large bowl and fold in couscous.
  4. Adjust seasonings.
  5. Roll into tiny meatballs and heat a non stick pan on low/medium heat coated with oil.
  6. Gently allow meatballs to brown on all sides turning every minute.
  7. Mix pasta with pesto and garnish with crushed walnuts.
  8. Top with a meatball or two and enjoy!

Tips

  • If “meatballs” are too dry add more pumpkin.
  • If mixture is too wet add additional Breadcrumbs.
  • Keep the balls small so they cook through quickly.
09 Dec 2016
Guest Blog Posts, Vegan Recipes
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Grilled Tandoori Tofu and Bell Pepper Kebabs with Coconut & Lemon Basmati Rice

indian-tofu-vegan-recipe

Celebrate the seductive and sensual spices of India with this incredibly impressive vegan recipe from Callicoon Kitchen.

GRILLED TANDOORI TOFU and BELL PEPPER KEBABS with a COCONUT and LEMON BASMATI RICE

Ingredients for Kebabs

  • 1 block extra firm tofu cubed and drained
  • 2 tbsp olive oil
  • 1 tbsp curry powder
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 tsp cayenne pepper
  • 2 tsp paprika
  • 1 cup non dairy yogurt
  • 1 lemon juice and zest
  • 5 cloves minced garlic
  • 1 tbsp minced ginger
  • 1 red pepper cubed
  • 1 yellow pepper cubed
  • 2 tsp kosher salt

Directions

In a sautee pan heat olive oil over med/low heat…cook cumin, turmeric, paprika, curry and cayenne approx 1-2 minutes until fragrant…set aside to cool..In a large bowl add yogurt, lemon juice and zest, garlic and ginger and salt…fold in cooled spice mixture and mix well..Coat tofu in a sealed plastic bag overnight..or minimum 3 hours..Soak skewers in water and heat grill over med/high heat..thread tofu and peppers alternating each..grill approx 3 minutes per side..until slightly charred..

Ingredients for Rice

  • 2 tbsp olive oil
  • 5 Scallions thin sliced (white and green)
  • 4 cloves minced garlic
  • 1 lemon ..zested and juiced
  • 1 cup basmati rice
  • 1/2 tsp ground turmeric
  • salt and pepper to taste
  • 1 cup coconut milk
  • 1 cup vegetable stock
  • small handful fresh dill

Directions

In a deep pot heat oil over low/med heat…add scallion and cook 1 minute..add garlic and zest and lemon juice cook 1 minute..add rice, turmeric salt and pepper and cook 1 minute..Stir in coconut milk and vegetable stock and bring to a boil..reduce to simmer, cover and allow to cook approx 18 minutes until liquid is evaporated…add water if needed…blend in fresh dill and serve..

Enjoy!

-Ron 

03 Dec 2015
Going Vegan Tips, Vegan Fitness, Vegan Nutrition, Vegan Product Reviews, Vegan Recipes, Vegan-Related Books & Documentaries, Vegan-Related Current Events
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The Six Weeks to Sexy Abs Meal Plan

Six-Weeks-to-Sexy-Abs

I’m INCREDIBLY excited to share with you all the launch of my new book, The Six Weeks To Sexy Abs Meal Plan!

John-Salley-and-Ella-Magers

My inspiration for the book came from hearing the most common complaint, “I workout and eat healthy, so why can’t I lose these last few pounds?” over and over for the last 12 years as a fitness professional! Now I finally have my answer in writing to help people answer this question. Having a structured plan is essential to help us give up old, bad habits, and form new, healthy ones that you will be able to enjoy for a lifetime! The Six Weeks to Sexy Abs Meal Plan gives you that structure. It’s basically an easy to follow formula for a lean, strong, sexy body. This six week meal plan comes with over 100 simple plan-based recipes that I created. They are all both healthy AND delicious. I designed the plan to be practical and do-able, no matter how busy you are, and no matter if you are vegan or not. There is also a supplemental workout routine that goes along with the meal plan.

Before I continue I want to first thank everyone who has supported me throughout the book-writing process over the last 14 months. I want to send a huge thank you to John Salley for writing the forward. And I also want to thank everyone who busy the book during the pre-sale period going on right now – I didn’t realize how important pre-sale numbers are for rankings and the possibility of getting book of the month on Amazon which would be incredible. We’re almost there so your purchase will make a difference (and you will receive the book before anyone else, on the release date of December 15th, in plenty of time for the holiday/New Year!)

Here are some examples of recipes in the plan:

Meal-Plan-CollageFrom left to right: Cinnamon Bun Smoothie, Polenta Pleaser, Chia-ocolate Pudding, Tahini-Topped Roasted Cauliflower Florets, Lusty Lentil Mint Salad, TKO Tofu Omelet with Sweet Potato Hash, Tex Mex Cauliflower Couscous, Bella Broccoli Soup with Quinoa Side, Marry Me Mango Avocado Salad

Believe it or not, these are ALL very simple, whole foods-based, quick and easy dishes to make. Plus they are super satisfying!

The other cool thing about the Six Weeks to Sexy Abs Meal Plan is that I give you specific guidelines to follow, so you can go out to eat, order in, or make your own recipes, as long as you are following the guidelines you are sticking to the plan and will have success.

If you are using the recipes, I make things even more do-able by providing you with a grocery list at the beginning of each week so you don’t have to figure out what you need. It’s right there for you to take to the store. I also give a description of any food you may be unfamiliar with, along with the best place to buy or order it. Most of the ingredients can be found at your local grocery and/or health food store, but often they are much cheaper to buy online, so I give you those suggestions throughout the plan.

Last, I provide you with a supplemental workout regiment to go with the meal plan. It consists of a combination of cross-training, cardio, and yoga. I mention that if you already have a balanced workout routine you enjoy, you do not have to follow mine in order to get results from the meal plan. If you don’t have a regular exercise regiment, or if you want to try something new, efficient, and effective, give my plan a try! Just remember, what we put in our mouths is what’s going to make the big difference when it comes to changing our bodies in a six-week period of time.

So there you have it, the book in a nutshell. I am excited for it to be in everyone’s hands in less than two weeks!!! (It also makes a great gift :))

Available on Amazon and Barnes & Noble (paperback and kindle editions).

Thanks again for all the love and support!!!

Six-Weeks-to-Sexy-Abs-Meal-Plan-Book-Jacket

 

 

17 Oct 2013
Vegan Nutrition
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Sexy Fit Vegan Menu Guidelines

Vegan Menu of Whole Foods

After years of research and experimentation, I want to share with you the Sexy Fit Vegan menu guidelines I have created for myself, that allow me to be strong, lean, energetic, perform at my best, and simply feel good from the inside out!

I am realistic with my guide. For example, ideally, I would love to be 100% gluten free, but given I don’t have an intolerance, I eat things with gluten every now and then and don’t beat myself up about it.  I have also kept it as simple as possible. Personally, I don’t count calories. If I follow this guide, and EAT SLOWLY, stopping when I’m full or just before, I can give my body what it needs, not more, not less. This takes practice though. If you have been eating processed foods, your body is all out of whack and will need some time to get its bearings straight and for your mind to connect with your system in a way that gives you this luxury. So until that happens, it may be best to keep a food log and take the time to figure out how to create a diet that is nutrient dense, contains lots of variety, meets your protein and other caloric and nutrient needs.Vegan Menu Guidelines Heart Shape

MY BASIC VEGAN MENU GUIDELINES:

  1. 3-4 Meals (solid &/or blended) + 1 Fresh Green Juice/Day
  2. Eat tons of dark leafy greens & other veggies daily (make sure a portion of them are RAW)
  3. Primarily Gluten Free
  4. Primarily Organic (Organic whenever the option is available.)
  5. Low in Grains (Counting quinoa and buckwheat as  grain-like SEEDS. The more active you are, the more you may need whole grains to fuel you!)
  6. Variety of Raw Seeds & Nuts Daily in Moderation, soaked & sprouted when possible
  7. Soy in Moderation- ALWAYS ORGANIC (& non GMO)
  8. Legumes– Soak & Sprout When Possible
  9. A piece of fruit makes a great snack. Eat fruit on its own (not at the same time as other foods) when possible
  10. Smoothies and Protein Shakes are great ways to get lots of nutrients into your body. Kale & spinach can be added to them without changing their flavor! Hemp seeds and flax meal are also powerful super foods to add to shakes/smoothies. Raw vegan organic protein powders, can also be good if you are on the go (add water in a shaker bottle and you have a perfect snack.)
  11. Take a B-12 Supplement

So wherever you are in your journey to a healthy, plant based diet, consider these guidelines when planning your meals for the day and week. If this is new for you, “winging it” will not work. Its going to take effort, but with your goal in front of you, your motivation within you, and your support system surrounding you, you CAN DO IT!!!!!