some of my favorite cookbooks

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One Part Plant  

Naturally Nourished 

Wanderlust Find Your True Fork: Journeys in Healthy, Delicious, and Ethical Eating

The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food (A New Harbinger Self-Help Workbook)

Thug Kitchen 

The Pescetarian Plan: The Vegetarian + Seafood Way to Lose Weight and Love Your Food

Forks Over Knives – The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year

Minimalist Baker’s Everyday Cooking: 101 Entirely Plant-based, Mostly Gluten-Free, Easy and Delicious Recipes

Nourish Bowls: Simple and Nutritious Balanced Meals in a Bowl

The Healthy Ketogenic Vegetarian Cookbook: 100 Easy & Delicious Ketogenic Vegetarian Diet Recipes For Weight Loss and Radiant Health

Plant-Strong: Discover the World’s Healthiest Diet–with 150 Engine 2 Recipes

 

 

*Notes:

While I myself am not doing a vegan nutrition plan, something vegans and even vegetarians who are finicky need to remember: By eliminating food groups from your diet, you are potentially at risk of missing out on certain micronutrients. By avoiding animal and animal products, a vegan diet is at risk of being low in calcium, vitamin D, iron, vitamin B12, zinc and omega-3 fatty acids. Therefore, if you follow a vegan diet it is essential that you get enough of these nutrients through specific vegan food sources – and may even need to take additional supplements.

When selecting dairy-free alternatives, make sure you are choosing the fortified options. Humus is a good nutrition choice; tahini (sesame seed paste)  is a good source of calcium, zinc and iron, which are all micronutrients hard to get a hold of on a vegan diet.

While within my own lifestyle I am focusing on a a more pescatarian/vegetarian/ovo-vegetarian, dairy free, gluten free,  centered nutrition plan, I am also trying to keep my nutrition clean and whole food oriented and items like these below that are consumed by many vegetarians and vegans I just keep out of my diet.

Soy, in large or often amounts: “because the soybean contains large quantities of natural toxins or “antinutrients.” First among them are potent enzyme inhibitors that block the action of trypsin and other enzymes needed for protein digestion.”

Nutritional Yeast: Simply because I don’t think it makes ANYTHING really taste like cheese. I would rather just eliminate the cheese and stop trying to emulate it with something that tatses nothing like the cheese I so love and is so bad for me and my health. It just toys with my senses.

 

Happy National Watermelon Day

🍉National Watermelon Day🍉
Thursday, Aug. 3

 

 

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🍉watermelon and heirloom tomato salad

Ingredients

  • 1 Tbsp. extra virgin olive oil
  • 3 Tbsp. red wine vinegar
  • 2 Tbsp. finely chopped basil (or mint, chives, or parsley)
  • 1/4 tsp. sea salt (or Himalayan salt)
  • 1/4 tsp. ground black pepper
  • 1 cup arugula
  • 1/2 medium seedless watermelon rind removed, cut into 2-inch triangles
  • 3 medium heirloom tomatoes
  • 1/2 cup yellow cherry tomatoes cut in half
  • 1/4 medium red onion sliced thin
  • 2 Tbsp. crumbled feta cheese about ½ oz.

Instructions

  1. Combine oil, vinegar, basil, salt, and pepper in small bowl; whisk to blend. Set aside.

  2. Arrange arugula, watermelon, heirloom tomatoes, cherry tomatoes, and onion on a large serving platter.  

  3. Drizzle evenly with dressing.

  4. Top evenly with cheese. 

Calories: 154

 

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🍉grilled watermelon wedges

Ingredients

  • ¼ medium watermelon rind washed, cut into 1¼-inch thick wedges
  • 1 tsp sea salt (or Himalayan salt)
  • 2 tsp olive oil

Instructions

  1. Place cookie (or baking) rack over baking pan. Season watermelon with salt. Place on prepared rack. Let watermelon drain for 30 minutes. Rinse and pat dry.

  2. Preheat grill or broiler on high.

  3. Lightly brush watermelon with oil.

  4. Grill (or broil) for about 2 to 3 minutes on each side, or until grill marks appear and watermelon softens slightly.

Calories: 105

 

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🍉watermelon and tomato gazpatcho

Ingredients

  • 1 medium tomato chopped
  • 4 cups cubed watermelon
  • ½ medium cucumber chopped
  • 1 medium shallot chopped
  • 1 Tbsp red wine vinegar
  • 1 Tbsp extra-virgin olive oil
  • 2 Tbsp chopped fresh basil
  • 2 Tbsp chopped Italian parsley (reserve a small amount for garnish)
  • ½ tsp sea salt
  • Thinly sliced carrots (for garnish; optional)
  • Thinly sliced radishes (for garnish; optional)

Instructions

  1. Place tomato, watermelon, cucumber, and shallot in blender; cover. Pulse until chunky.

  2. Add vinegar, oil, basil, parsley, and salt; pulse until chunky.

  3. Remove ⅓ of tomato mixture; place in medium serving bowl.

  4. Blend remaining tomato mixture until smooth. Add to serving bowl; mix well.

  5. Divide into 4 serving bowls. Garnish with carrots, radishes, and parlsey if desired.

Calories: 90

 

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🍉watermelon strawberry surprise shakeology

Ingredients

  • ½ cup water
  • ½ cup diced watermelon
  • 1 scoop Strawberry Shakeology
  • 2 Tbsp chopped fresh mint
  • 1 cup ice

Instructions

  1. Place water, watermelon, Shakeology, mint, and ice in blender; cover. Blend until smooth.

Calories: 155

 

More recipes continued….here

 

 

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🍉10 fun facts about watermelon

1. Watermelon is 92% water.

2. Early explorers used watermelons as canteens.

3. The word “watermelon” first appeared in the English dictionary in 1615.

4. A watermelon takes about 90 days to grow, from planting to harvesting.

5. You can eat watermelon rind. Here are three ways to enjoy the green part!

6. The first cookbook published in the U.S. in 1796 was titled American Cookery and contained a recipe for watermelon rind pickles.

7. The first recorded watermelon harvest occurred nearly 5,000 years ago in Egypt and is depicted in Egyptian hieroglyphics on walls of their ancient buildings. Watermelons were often placed in the burial tombs of kings to nourish them in the afterlife.

8. According to Guinness World Records, the world’s heaviest watermelon was grown by Chris Kent of Sevierville, Tennessee in 2013, weighing in at 350.5 lbs.

9. More than 300 varieties of watermelon are cultivated in the United States and South America. The most common watermelon options are seeded, seedless, mini and yellow & orange.

10. The United States currently ranks 6th in worldwide production of watermelon, with Florida, Texas, California, Georgia and Indiana consistently in the lead.

Source: Parade

 

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🍉national watermelon day on pinterest

 

 

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Parsnips & A Recipe

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ROASTED AUTUMN VEGGY DELIGHT
INGREDIENTS
1 pound small red-skinned potatoes, quartered
2 cups peeled butternut squash, cut into 1/2-inch chunks
2 large carrots (purple or orange), peeled and cut into 1/2-inch-thick diagonal slices
2 parsnips, peeled and cut into 1/2-inch-thick diagonal slices
1 rutabega, peeled, cut into 1/2-inch cubes
2 to 3 cups packed kale, rinsed and chopped
3 tablespoons olive oil
1 tablespoon chopped fresh rosemary
1 cloves garlic, minced
sea salt and freshly ground black pepper, to taste
INSTRUCTIONS
Preheat the oven to 450°F. Lightly oil two large, rimmed baking sheets.
Combine the vegetables, olive oil, rosemary, garlic, salt, and pepper, to taste, in a large bowl and toss by hand to coat. Spread the mixture evenly onto the baking sheets and bake for 15 minutes on separate oven racks. After 15 minutes, stir the vegetables with a spatula and return to the oven, switching the rack position of the sheets. Bake for 15 minutes more, or until the vegetables are tender and browned.
YIELD: Makes 6 servings.

Figs & A Recipe

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Dried Fig and Apple Butter

Ingredients

  • 10 dried figs, stems removed, coarsely chopped
  • 4 apples, peeled, cored, diced
  • 1/2 cup apple cider or juice
  • 1 tablespoon finely chopped crystallized ginger

Preparation

1. Combine figs, apples, cider and ginger in a saucepan and bring to a boil. Reduce heat and simmer, stirring occasionally, until apples soften, 10 to 20 minutes.

2. Partially cover and continue to cook, stirring occasionally, until apples are mushy and falling apart, 20 to 35 minutes longer. Puree in batches in a blender. Cool completely, transfer to an airtight container and refrigerate for up to 1 week.

Source: Yummly

Potatoes & A Recipe

potatoes-aloo

In the U.S. there are more than 100 varieties of potatoes. Each of them fit into one of seven potato type categories: russet, red, white, yellow, blue/purple, fingerling and petite. If you want to learn more about potato varieties, follow the link below!

The Potato Association Of America

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Vegetable Quinoa Croquettes

Makes 16 croquettes

Ingredients:
1 cup dry quinoa
8 oz. sweet potato, peeled, diced, steamed, mashed
8 oz. white potato, peeled, diced, steamed, mashed
1 cup red onion, finely diced
½ cup red pepper, finely diced
4 cloves garlic, crushed
2 tbsp. olive oil plus 1 tbsp. to brown the croquettes
1/3 cup fresh cilantro, chopped
14 oz. white beans, drained and rinsed
1 tsp. dried Italian seasoning
1 tsp. ground cumin
Juice of one lime
1 tsp. sea salt

Directions:
1. Cook quinoa in 2 cups water, yielding 3 cups cooked quinoa, cooled.
2. In a large mixing bowl, combine the cooked quinoa, mashed sweet potato, and mashed white potato.
3. Sauté the onion, red pepper, and crushed garlic in 2 tbsp. olive oil for 2 – 3 minutes until translucent. Allow to cool, then add to the mixing bowl.
4. Add remaining ingredients to the bowl. Stir or combine by hand.
5. Heat olive oil in sauté pan over medium heat. Form mixture into croquettes and gently turn into the pan.
6. Heat through while browning gently on both sides. Remove from heat and slide directly onto a dining plate. Repeat until you have enough for you and your dinner crowd.
7. These patties are tender and fragile, so handle them as little as possible by turning them onto a dinner plate directly from the sauté pan if possible for the nicest presentation.

 

Yams & A Recipe

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yam noodles with sweet sauce, marinated mushrooms & sesame seeds
serves one
marinated mushrooms:
4 mushrooms
1 teaspoons sesame oil (optional but recommended) 
1 teaspoon tamari
sweet miso sauce:
2 tablespoons of nutritional yeast
1 tablespoon agave/maple syrup/raw honey
1 tablespoon miso
1 tablespoons hummus (not raw, too bad)
1 peeled garlic clove
2 tablespoons mustard
3-5 tablespoons water, as needed
1 tablespoon sesame seeds
Yam noodles:
1 peeled yam
To make the mushrooms: slice them really thin then rub in the oil and tamari. Put them in a warm spot (I put them in my oven at its lowest temperature) and forget about them for a minute.
To make the sauce: blend all ingredients except sesame seeds together until smooth. Add whatever else you want. Then toss in the sesame seeds by hand. Set aside.
To make the noodles: put the yam through your spiral slicer (spirooli) or slice on a mandolin  Then cover them with the sauce and them get to know each other for a few minutes. The noodles will soften and pick up more flavour. Now remember your marinating fungi friends being warmed somewhere? Add those on top, and sprinkle on some more sesame seeds and raisins. Yum. Yams, man.

Yams & A Recipe

 

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Roasted Yams with Sunflower Seed Sauce7c130c14b6a212e8f1c11d85f25b7285
2 large yams or sweet potatoes, quartered lengthwise
2 tablespoons maple syrup
2 tablespoons extra virgin olive oil, divided
1 1/2 teaspoons red pepper flakes
sea salt & freshly ground black pepper
crushed cilantro

Sunflower Seed Sauce
1/2 cup raw sunflower seeds, soaked in water overnight
1/2 cup coconut milk
1 tablespoon extra virgin olive oil
1 teaspoon agave nectar
1/2 teaspoon sea salt

Instructions
Preheat oven to 425 F. Toss yams with maple syrup, 1 tablespoon extra virgin olive oil, and red pepper flakes. Season generously with sea salt and black pepper.
Heat a cast iron skillet or any oven safe skillet over medium-high heat with remaining tablespoon of olive oil. Once skillet is very hot, place yams cut side down and allow to brown for 3 – 5 minutes. Flip yams to other side and place skillet in oven. Roast for 25-30 minutes, until yams are fork tender and well browned on all sides.

Sunflower Seed Sauce
While yams are roasting, combine all ingredients for the sauce, in a high speed blender. Blend until very smooth, approximately 1 1/2 minutes. Place sauce in the refrigerator and allow to cool as it will be warm from blending.
To serve sweet potatoes, transfer to a serving platter, drizzle liberally with sauce and garnish with cilantro. Serve warm.
Remaining sauce will keep in the refrigerator for up to a week.

Adapted From:Almost Vegan

RunJunkEes® Tip Of The Week

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Diet and Nutrition for Runners  By:Christine Luff

As a runner, your diet and nutrition are important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how runners feel, work and think.

A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a nutritious, healthy balance:

Carbohydrates – The Runner’s Best Energy Source

As a runner, carbohydrates should make up about 60 – 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain bread are good carb sources. More…

Smooooothie Bowl!

So you go out for a run, on the boardwalk. Salty air, ocean breeze… Water somehow never tastes as good as it does in this moment!! Then it hits, I’m “hangry”. But I want something that feels good, not just tastes good. Something my body is craving even if it translates as doughnut. It’s not something fake and unnaturally sweet I want. It’s THIS!

Smoothie bowls hit the spot every time !

1 acai packet

3 handful frozen mango (or any fruit)

1 Apple

2 Frozen bananas

Coconut  milk to taste and texture desired

Top it off with unsweetened coconut and toasted coconut, cacao nubs, granola,  banana and mango! A bowl full of sunshine and feel goods!

#smoothiebowl #postrunyum #fresh #fruit #delicious