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Creating Balance for Weight Loss

Even a whole-food, plant based diet may not always be enough to reach your goal weight, although it’s a great place to start. For some, it can take an overall healthy approach and re-establishing balance to see improvements. These upgrades are essential for reducing inflammation, lowering oxidative stress, downshifting stress hormones, nourishing the microbiome, supporting the immune system, and resulting in healthy weight loss.

 

  1. Eat more plant-based, whole foods.
    1. Emphasis on WHOLE foods and plants.
    2. This means lots of fresh vegetables, fruits, whole-unaltered grains, legumes, ¼ cups seeds and nuts per day. As Dr. Fuhrman says, the more raw
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Rainbow Cabbage Slaw

This is one of my all time favorite salads! It’s sweet and crunchy, bright and beautiful, and makes eating colorful vegetables fun! Even non-salad eaters enjoy this salad, so I often bring it to dinner parties. It’s good any time of the year, as I’m always trying to eat more cruciferous veggies.

Rainbow Cabbage Slaw

Eatandlivehealthfully.com
Print Recipe Pin Recipe
Prep Time 15 minutes
Course Main Course, Salad, Side Dish
Cuisine American
Servings 4

Ingredients
  

  • For the Salad:
  • 2 cups green cabbage, shredded Options: Can shred in a food processor, thinly slice, or buy pre-shredded
… Read the rest

Happy Healthy Heart Month

February is the month of Valentine’s Day, but much more importantly, it is also heart awareness month. It is time to bring real awareness that heart disease is still the number one cause of death for both men and women in the US, killing more people than all cancers combined. For example, 1 in 8 women will die of breast cancer, but 1 in 3 women will die of heart disease. (CDC) This is extremely distressing, as heart disease has been clinically shown to be preventable, arrestable, and even reversible. (Ornish, Lancet, 1990). I urge you to become aware of … Read the rest

Heavenly Raw Chocolate “Cream” Pie (v, gf)

Best. Chocolate. Pie. EVER. Seriously, this pie is amazing! Luxurious and creamy (from avocado, not cream!), and well, chocolatey. Wow. And because it’s so rich, it’s very satisfying.  I’ve been tweaking this recipe for a few years, trying to make it all whole foods with just the right amount of creamy and chocolate-ness. Yum.

Contrary to what the cooking shows and media tell us, even desserts and holidays matter – we never want to cause inflammation, and this pie is our answer to chocolate cravings, while still being good for us.

We serve it in our house when we have … Read the rest

Roasted Sweet Potato Fajita Salad

I first had a variation of this salad at the Food as Medicine Conference, hosted by Karen’s Healing Kitchen in New Jersey. As I love sweet potatoes, combining it with the flavors of a fajita salad seemed like a win-win dish. It was so delicious, and it tasted like a real comfort salad (did you ever think you’d hear of such a thing???) I came home and created my own recipe, making it as anti-inflammatory and as healing as possible. It makes for a tasty addition to a big salad, or a great vegetable side dish. Enjoy!

Roasted Sweet Potato

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Dr Furhman’s Famous Anti-Cancer Soup

This soup was Troy and I’s introduction into Nutritarian plant-based eating back in 2011, and we couldn’t believe how good it is! It has a depth of flavor from the fresh juices and multitude of vegetables, and it’s creamy, rich, and hearty. It’s purposely designed to be foods to support the immune system (GBOMBS, from Dr. Fuhrman, drfurhman.com), and this is just what many of us need, myself included. These are wonderfully immune-supporting foods all in one delicious, comforting bowl of soup. It takes some effort to make – I like to make it on my day off and store … Read the rest

New Year Reboot: January Detox

It’s a new year, and a great time to reset healthy eating. Call it a reboot, or a detox, but if the holiday decadence leaves you with food cravings, weight gain, fatigue, headaches, joint pains, and basically not feeling your best, it’s time to reset your eating. I’m talking about a healthy detox, and here are a few of my favorite tips to get back on track:

 

  1. Add in a green vegetable juice or green smoothie daily. This will increase nutrient load—I like to make them with different greens, celery, carrots, cucumber, lemon, ginger and turmeric. They’re purposely not
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My Favorites of 2018

“If you concentrate on what you have, you will always end up having more. If you focus on what you don’t have, you will never, ever have enough.”        -Oprah Winfrey

2018 was an incredible year, for so many reasons! I love taking a look at the end of the year of some of my “Favorites” in different (random!) categories.

My Favorite Recipes of 2018

  • Baked fabulous falafel– http://veggiesfordinner.com/2017/01/baked-falafel.html
  • Sweet and smoky baked beans-https://eatandlivehealthfully.com/sweet-and-smoky-baked-beans/
  • Spicy curry peanut sauce – Recipe coming soon!
  • Blueberry Energy muffins – https://eatandlivehealthfully.com/blueberry-energy-muffins/
  • Curry chickpea salad – https://eatandlivehealthfully.com/curry-chickpea-salad/
  • Jeweled cauliflower rice – Recipe coming soon!
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Chris’s Killer Roasted Salad

I eat a lot of salad. And while I love a simple salad, sometimes I just want to spice it up and send it over the top. And this salad is just that! It’s the best of all worlds – the roasted veggies are sweet and flavorful, while the raw greens and pomegranates add a nice crunch and tartness that deepen the flavor and texture. The ginger-hemp seed dressing  is the creamy goodness that pulls it all together. It no longer has to be a decision of heathy OR delicious – this is definitely both of those and then some!!… Read the rest

Holiday Survival Guide – Have your Healthiest Holiday!

The holidays can be one of the happiest times of the year, but sometimes it can feel like survival just getting through. According to the CDC, there are more deaths from heart attacks and strokes on Christmas Day and through New Year’s then any other time of year. This is likely from the excessive pro-inflammatory food and drinks, the increased holiday stress or blues, loneliness, reduced exercise, and/or inadequate sleep. Therefore, it’s really important we make a plan for the holidays to keep ourselves as healthy as possible. The little bit of unwanted weight gain is just a symptom of … Read the rest

Holiday Squash with Pecan and Sage

This recipe was introduced to me for the holidays from my friend, Chef Martin Oswald at Pyramid Bistro in Aspen, Colorado (www.pyramidbistro.com). I was instantly in love! True to form for Chef Martin’s food, it has a rich depth of flavor – the apricots add a wonderful sweet-tartness, the veggies play well together, and the chopped pecans and sage send it over the top. It truly tastes like the holidays, and it has rapidly become a favorite dish in our house!

Serves 2

  • Ingredients:
  • -1 large acorn squash (or other squash of choice)
  • -1 shallot, diced
  • -2 cloves garlic, diced
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Classic Pumpkin Pie with Cashew Cream

Prep time 30 minutes.     Cook time 45 minutes.       Serves 8-10

We love this pumpkin pie! I’ve been making it every year for the holidays, and it has fast become a favorite tradition. It uses simple ingredients, and it is truly pumpkin-y and perfect. Hope you enjoy this classic Thanksgiving staple as much as we do!

  • Ingredients:
  • For the Crust:
  • -1/2 cup raw almonds
  • -1/2 cup raw pecans
  • -1 teaspoon ground chia or flax seeds
  • -1 cup dates, pitted
  • -2 teaspoons water
  • For the Pie Filling:
  • -1 (15-ounce) can pumpkin purée (plain pumpkin) or 1 pumpkin, roasted at 375°F for 1
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Pumpkin Curry Soup

  • Serves 4
  • Prep time 10 minutes             Cook time 30 minutes
  • Adapted from DrFuhrman.com

In my mind, Fall is synonymous with pumpkins and squashes. I love these colorful, creamy soups, and adding some curry really spices it up. It’s good without it, but if you like a little kick, give this recipe a try! It’s super quick to make, seasonal, beautiful, and so delicious. I double the recipe, so we have enough for leftovers. Happy autumn!

Ingredients:

  • 1 medium to large onion, chopped
  • 3 cloves garlic, diced
  • ½ tablespoon curry powder
  • 1 teaspoon dried parsley
  • 2 cups low sodium vegetable broth
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Irresistible Blueberry Oat Muffins

 

We got this recipe from our friends Jason and Jen Cohen, when Jason ran 100 miles in the Leadville 100. Jen seemed to be turning these out in mass quantity, and they disappeared quickly! I call them “Energy” muffins, because they were eaten for Jason’s training and on the big race day! They’re made with whole oats, so they’re much less processed then other plant-based muffins and treats.  If they’re good enough for someone who lost 125 pounds and ran 100 miles, they’re good enough for me! Plus, they are delicious and super easy to make! Thanks for this … Read the rest

The Joy of Missing Out

This is the summer of the Joy of Missing Out -JOMO is the catch term. It’s gaining momentum this summer with individuals and big corporations such as Apple and Google. Instead of worrying what everyone else is doing, it’s all about disconnecting a little and focusing on living in the moment. It gives some steps as to how to disengage, such as:
1. Know that you likely have a problem. If you own a smartphone, chances are you’re engaging in unhealthy tech habits (without even knowing it).
2. Monitor your digital diet, as you would your food diet. Apps … Read the rest

Purple Potatoes 3 Ways

Purple potatoes are a simple and extremely nutritious meal that our whole family enjoy! We made these for Thanksgiving dinner, and they were the first thing to go!

In addition to being so delicious, purple potatoes pack a powerful punch against cancer cells. In this amazing study out of Penn State, they found purple potatoes to suppress the spread of colon cancer stem cells while actually increasing their deaths! This is a remarkable finding, as stem cells are one reason cancer is so hard to treat. But these purple potatoes actually uproot them!

There are several substances in purple potatoes … Read the rest

Fabulous Baked Falafel

We’re obsessed with this recipe in our house! Falafels have long been a favorite food of ours, and this baked version does not disappoint! Made with fresh herbs and lots of spices, it’s rich in flavor and high in nutrient-content. They’re great on salads, in pitas, and just as they are. We love them with tzatziki (see below) or tahini sauce. Enjoy, and feel free to thank Anthony and Cathy Masiello for creating this flavorful dish!!!

Fabulous Baked Falafels

Anthony Masiello
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Sweet and Smoky Baked Beans

These baked beans remind me of every barbecue or picnic I’ve ever attended as a kid, and they instantly bring me back to those moments! They really are sweet and smoky, and make for a wonderful and satisfying comfort dish. I like to make a big batch and share whenever I get a chance. And you can bet, I bring them to my barbecues and camping adventures all summer long!

Original recipe inspired by DrFurhman.com, but we spiced it up a bit!

Sweet and Smoky Baked Beans

Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 50 minutes
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Choco-Coco Amaze-Balls

Makes 20 balls

Prep time: 15 minutes

This is a great recipe because these treats are made with real, whole foods, minimally processed to retain their fiber, antioxidants, and all their wonderful nutrients.  Best of all, they’re absolutely delicious, and can easily satisfy a chocolate or sweet craving. Because they’re so rich, it’s hard to overeat them, which is why they make a perfect dessert or energy boost. They take just a few minutes to prepare, and they’re well worth the effort.

  • Ingredients:
    1 cup raw nuts (I use almonds, pecans, and walnuts – about 1/3rd of each)
    2 heaping
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Black Bean Fajita Salad

We often have huge salads as our meal, and this salad is perfect for that! With the beans and all the wonderful veggies, it’s extremely satiating. It offers heat, tartness, sweetness, crunch, and freshness all in one dish, and it even gets better as it sits, so you can make it the day before. It makes a great go-to meal in a pinch, because it’s quick to prepare. Enjoy!

Ingredients:

  • Black Bean Cabbage Salad:
  • 4 cups cabbage – 2 cups each: purple, green – thinly sliced and roughly chopped into 2-inch long pieces (or can buy pre-shredded cabbage)
  • 1 can
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