Tag: vegan

Mango Salsa

1B6EA128-6EBB-4727-B386-C7404BFB7D33This week, I wanted to try and bring lighter flavors into my dishes. I decided to alter my homemade salsa recipe to include one of my favorite fruits, mangos!! When I was doing my grocery shopping this week, I was so happy to see that mangos were on sale. Not only are they delicious, but you can do so much with them! This salsa recipe is the perfect mix of sweet and spicy! I am going to share two different preparations depending on how you’d like to utilize this salsa!

Here’s what you’ll need to get started:

Ingredients:
2 tomatoes on the vine finely chopped
1 1/2 jalapeños finely chopped
1 mango cubed
1/4 red onion finely chopped
1/4 cup chopped cilantro
1/2 lime (squeezed for juice)
1 pinch salt
1 pinch pepper
1 tsp olive oil

Directions:

Chunky salsa preparation:
1. Preheat the oven to 325 degrees.
2. In a roasting pan, put 1 tsp olive oil on the two tomatoes and roast for 15 minutes.
3. Carefully remove the tomatoes and let cool for 5-10 minutes.
4. Once cooled, chop the tomato and place it in a medium sized bowl.
5. Add the chopped jalapeños, red onion, cilantro and cubed mango to the bowl.
6. Squeeze half a lime into the bowl. Then, add a pinch of salt and pepper. Using a spoon mix all ingredients together.
7. Place in the fridge covered, until ready to serve.

Smooth salsa preparation:
1. Preheat the oven to 325 degrees.
2. In a roasting pan, put 1 tsp olive oil on the two tomatoes and roast for 15 minutes.
3. Carefully remove the tomatoes and let cool for 5-10 minutes.
4. Once cooled, roughly curt the tomato and place it in a food processor.
5. Add the chopped jalapeños, red onion, cilantro and cubed mango to the food processor
6. Squeeze half a lime into the processor. Then, add a pinch of salt and pepper. Pulse until your desired texture is achieved.
7. Place in the fridge covered, until ready to serve.

If you’re feeling adventurous, you could even do a combo of both preparations (pictured above)! 

 

 

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Mango Turmeric Green Smoothie

4C110451-9473-41D9-92EE-C31C02F43250I fight inflammation on a regular basis due to my chronic illness. However, working out also helps to keep some of my symptoms at bay. I wanted to create a smoothie that could help support my joint health and fight inflammation. This recipe is nutritious, delicious and very filling!

Here’s what you’ll need to get started:

Ingredients:
1 cup of cubed frozen mango
1-1.5 cups of spinach
1 cup coconut milk
1/2 frozen banana
1 tbsp chia seeds
2 tsp turmeric powder

Directions:
1. In a blender, combine all ingredients.
2. Blend until desired texture is achieved.

 

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Roasted Red Potatoes, Green Beans, Tomatoes & Onion

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This side is a delicious addition to your main course. Not all recipes need to be complicated and this one is easy to put together!

Here’s what you’ll need to get started:

Ingredients
3 red potatoes cubed
3 handfuls of fresh green beans
1 cup of diced tomatoes
1/2 onion sliced or chopped
2 tbsp of olive oil
1 tbsp salt (includes salt for water)
1-2 pinches of black pepper
1-2 pinches of garlic powder

Directions
1. Preheat the oven to 375 degrees.
2. On a sheet pan combine the cubed red potatoes and onion with 2 tbsps olive oil, 1 pinch salt, pepper and garlic powder. Mix together to ensure they are evenly coated. Place in oven and cook for 15-20 minutes.
3. In a large saucepan, bring water to a boil. After the water is boiling add 3-4 pinches of salt to the water.
4. Place the green beans in the boiling water to blanch them. The green beans will only be in water for approx. 3 minutes.
5. Remove from heat and strain the green beans. Place in an ice bath to preserve color and moisture prior to baking. Place on a paper towel and set to side.
6. Once the potatoes have cooked for 15-20 minutes, remove them from the oven. Add the tomatoes and green beans to the sheet pan. Add pinch of salt, pepper and garlic powder and mix everything together.
7. Return sheet pan to the oven and cook for another 20 minutes.
8. Remove from heat and serve.

This recipe makes 6 servings.

 

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Berry Coconut Smoothie Bowl

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As a woman that suffers from Endometriosis, inflammation is something that I struggle with on a regular basis. This week I had my first flare up in months. That being said, because of my diet changes, I noticed that my pain levels were much more manageable than they’ve been in the past. This smoothie is my go to when I need antioxidants!

Here’s what you’ll need to get started:

Ingredients

1-1.5 cup coconut milk
1 cup of spinach
1 cup of blueberries, blackberries and raspberries frozen
1/2 frozen banana
1/4 sliced banana fresh
1/4 cup fresh blueberries, blackberries and raspberries
1 tbsp coconut flakes
1 tbsp chia seeds
1 tsp coconut flakes
Optional: 1/4 cup ice

Directions

1. Add the coconut milk, spinach, frozen berries, 1 tbsp of coconut flakes and 1 tbsp of chia seeds (optional: 1/4 cup ice) to a blender.
2. Blend till smooth. If the consistency is too thick add small amounts of coconut milk until desired texture is achieved.
3. Pour smoothie mix in bowl.
4. Top with sliced fresh banana, berries and 1 tsp of coconut flakes

This recipe serves 1.

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Tropical Green Smoothie

This tropical smoothie is a simple and easy way to get your fruits and veggies in the morning! The flavors make me feel like I’m on a beach even when I’m stuck in quarantine!

What you’ll need to get started:

Ingredients

1.5-2 cups spinach (fresh)
1-1.5 cups coconut milk
1/2 frozen banana
1/3 cup frozen tropical fruit mix (I used mango, pineapple, strawberry and papaya)
1/4 cup ice
optional: 1 tbsp chia seeds

Directions

  1. Combine the coconut milk, spinach, frozen banana, frozen tropical fruit, ice (optional: chia seeds) into a blender.
  2. Blend until the smoothie is at desired texture and thickness. If the mixture is too thick, add a little extra coconut milk to thin out the smoothie.

This recipe serves 1.

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Cajun and Jalapeño Potato Hash

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Yum! This dish was created out of pure creative necessity. I opened my fridge and saw that my spinach and mushrooms really needed to be depleted, otherwise I would risk them going bad. I also had some jalapeños that were left over from a previous recipe. I hate food waste, so I immediately thought, “How could I put these together?” I love breakfast “bowls.” I’m not someone that needs my food separated. If anything, I feel each ingredient enhances the flavor of every bite. I decided to grab a potato and go to work. This recipe was made for myself, so it can be doubled and so on for more people.

I’m all about simple recipes. This hash is very easy to make if you have a little time in the morning or on the weekend. What you’ll need to get started:

Ingredients:

1 potato cubed (I used a red potato)
2-3 cups of spinach
2/3 cup chopped mushrooms (I used white mushrooms)
1/3 cup chopped red onion
1/2 jalapeño chopped
1 tbsp olive oil
1 tsp Cajun seasoning
salt and pepper to taste
optional: 1 egg or 1/3 cup chopped bacon

There are so many variations to this recipe to suit your dietary needs. It’s important to highlight that this dish can be made vegan, vegetarian or for our carnivores out there. Heck, if there aren’t enough veggies to suit your liking, you could even add fresh peppers or broccoli to this dish. Spice isn’t for everyone either. You could easily remove the jalapeños to tone down the heat level or substitute the Cajun seasoning with herbs. Whatever you chose, this dish is hands down amazing!

Directions:

1. Add oil to fry pan and heat over medium.
2. Add cubed potatoes to the pan with 1tsp of Cajun seasoning and salt/pepper to taste. Stir occasionally to ensure the oil and seasonings are evenly spread throughout the potatoes. If you’re going to add bacon, I recommend adding it during this step.
3. Once the potatoes are browned, add the red onions, jalapeño and spinach to the pan. Stir occasionally to ensure the seasoning and oil coat your veggies!
4. When the spinach starts cooking down (you’ll see it shrinking) add the mushrooms.
5. Remove from heat and transfer to a bowl to serve. Top with egg if desired.

This recipe serves 1.

 

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