Coconut Dessert Chia Pudding with Raspberry Compote

Everyone loves chia pudding, especially delicious, decadent, dessert chia pudding!  I know you have been told since you were little that you couldn’t have pudding for breakfast but I am here to tell you that with this recipe it just isn’t true!

Coconut Chia Pudding 2

Chia seeds are such an amazing food!  They loaded with nutrients while staying calorically low, making them one of the world’s greatest superfoods.  They have enormous health benefits which is kind of ironic because they are so tiny in size.

To show you just how much of a superfood they are here are some fun facts about just one ounce (28g/2 tbsps) of chia seeds:

  • 137 calories
  • 11g of fiber
  • 4g of protein
  • 9g of fat (5 of which are omega 3s)
  • 1g digestible carbohydrate
  • While also having heavy amounts of calcium, manganese, magnesium, and phosphorus.
  • And decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.

Chia seeds are loaded with antioxidants making them a great food to help fight against the production of free radicals in the body which leads to diseases like cancer.

They are high in fiber and expand in your stomach, helping to keep you full and your digestion on point.  The fiber in our favourite little seeds feeds the friendly bacteria in our gut which is incredibly important for our stomach and intestine health.

Did you know that chia seeds also have a decent amount of protein?  While also having the essential amino acids to help your body actually use the protein within the tiny seeds.  The protein content also lowers your appetite which make chia seeds great for weight loss!

Chia seeds are also a great source of Omega-3 fatty acids, especially if you are plant based and looking to keep a healthy body and mind.  Although be careful that chia seeds aren’t your only source of Omega-3’s as they do not supply any DHA which is the most important omega-3 fat.  So along with enjoying your delicious chia pudding, make sure to take a regular DHA supplement.

Coconut Chia Pudding 4

Now if anyone asks why you are eating “dessert” for breakfast, you can tell them how your delicious, creamy pudding is actually a nutrient dense superfood powerhouse, helping you stay full for long while keeping your body and mind at it’s best.

Coconut Dessert Chia Pudding with Raspberry Compote

  • Servings: 6
  • Difficulty: Easy
  • Print

Ingredients

CHIA PUDDING

  • 1.5 cups of full fat canned coconut milk (for a lighter pudding use lite canned coconut milk)
  • 1/3 cup chia seeds
  • 1-2 tbsp maple syrup (to taste)
  • 1/4 tsp sea salt
  • 1/2 – 1 tsp vanilla

RASPBERRY COMPOTE

  • 1 bag (350g) of frozen raspberries
  • 1-2 tbsps or the juice of medium lemon (to taste)
  • 2 tbsp brown sugar
  • 1/4 cup water
  • 3 tbsps cornstarch
  • 3 tbsps cold water (to mix with the corn starch)

Directions

  1. Add the can of full fat coconut to a blender cup with the maple syrup, sea salt, and vanilla.  Blend on high for 30 seconds until it is a milky, creamy consistency with no chunks.
  2. Pour the liquid into a tupperware container and mix in the chia seeds slowly and evenly on the top of the liquid mixture.
  3. Whisk the chia seeds into the coconut mixture avoiding the chia seeds forming large clumps as they tend to do.  Make sure to thoroughly whisk the chia seeds so they are nicely mixed throughout.
  4. Place the lid tightly on the mixture and refrigerate overnight (for around 12 hours) so the chia seeds form into a pudding, they will absorb the liquid getting nice and fluffy creating a cross between a pudding and jello like consistency.
  5. For the raspberry compote, put the frozen raspberries in a pot and place on medium high heat.  Add in the lemon juice, brown sugar and 1/4 cup of water and gently stir the mixture as it starts to boil, making sure to nicely mix all the ingredients.
  6. Allow the mixture to boil for 3-5 minutes while you prepare the cornstarch mixture.  In a small bowl or cup, measure out the cornstarch and cold water, stir until it forms a cloudy liquid with no lumps.
  7. Take the raspberry mixture off the hot element and gently stir in the cornstarch mixture.  The mixture will begin to thicken up and stick to the back of your spoon (I recommend a wooden spoon), once it is this thick you can put it in a container and refrigerate it for a few hours, it will continue to thicken during these next few hours.
  8. In the morning you may serve yourself some chia pudding and raspberry compote for a decadent omega-3 rich breakfast treat or for dessert in the evening with your family and friends!

    Top the pudding with granola, banana slices, some berries and enjoy!

Coconut Chia Pudding 1

The Ultimate Guide to Eating Plant Based in Amsterdam

Amsterdam Brunchroom Food

When my partner and I decided to go to Amsterdam for a long weekend earlier this year, I had not even begun to think about the challenges going to the Netherlands would pose for a vegan such as myself.  However, we took a leap of faith and off we went to experience this unique Dutch city.

Waking up on our first morning in Amsterdam was wonderful, the sun streaming through the windows, my handsome partner laying beside me and all of a sudden my stomach growled and like every vegan out there, I was immediately struck with the realization that I would have to begin the hunt for vegan restaurants.  I was hungry and being the one who is plant based, I knew it was my job to find a restaurant or cafe that would satisfy us both.

Luckily within minutes I found out that Amsterdam has a plethora of vegan options.  If you are plant based and looking to travel anywhere you must download the happy cow app for your mobile or use their website, it will save you so much time on trying to find suitable restaurants, bars, and pubs as well as provide you with reviews, pictures, store hours, directions, connect you to the website and even sometimes the full menu.  This has been a lifesaver for me when I travel.

During my long weekend in Amsterdam these are some of the restaurant’s my partner and I experienced.  They were all incredible.

1. By far our favourite restaurant was De Hummus House – Sint Antoniesbreestraat, it had the most tender, fluffy, warm, and fresh pitta’s we have ever eaten.  I didn’t know a pitta could melt in your mouth until I tasted them from De Hummus House in Amsterdam.  It was too bad that we found this place near the end of our trip or I believe we would of ate there for every meal.  They were so considerate of my food restrictions and most of their menu was naturally vegan. My favourite type of food by far is israeli cuisine, I could eat falafel, couscous salads, fattoush, and hummus for every meal.  One day I hope to visit Israel and learn to cook real Israeli cuisine but until then I will keep hunting for restaurants like these. Plant based or not, this restaurant should be on the top everybody’s list while travelling through Amsterdam.

2. Second on the list is the Brunchroom which we were such fans of that we came back to it every morning and seriously considered coming during lunch as well.  Here you can order regular or plant based versions of your favourite meals such as yogurt parfaits, waffles, smoothies, sandwiches, and soups.  We felt very welcomed coming here for breakfast by the owner who by day two knew us by name. Do not miss out on such a cozy and friendly cafe during your stay.

3. Coming in third place is Mr. & Mrs. Watson, an outstanding restaurant and would be perfect for a plant based date night out in Amsterdam.  They are famous for their plant based cheeses and decadent desserts. When we arrived at Mr. & Mrs. Watson we were delighted by their charming lunch menu.  I went for the nutritionally dense salad with quinoa, marinated mushrooms, tempeh, roasted fennel and seasoned seasonal veggies, while my partner opted for the sloppy cheese steak bun which I must say smelt incredible with the vegan cheese and sweet mustard sauce.  This place brings their A game and will not disappoint.

4. In fourth place is Spirit, which is not so much of a restaurant but more of a food hall.  It has long buffet style tables where each dish is labeled with various food allergies and diets so you know exactly what is plant based and there is no guessing.  After choosing all the food you’d like, you weigh your plate and pay. At the till there is a large glass chiller full of delicious mostly plant based desserts – cakes, pies, squares, cookies, and puddings – it’s like I died and went to vegan heaven.  Whether you are just trying to grab a quick “serve yourself” type of lunch or want some take out, make sure to give this food hall a try.

5. In fifth place is the delicious Beter en Leuk.  This place is really tasty and uses such fresh and healthy ingredients which is something I always look for when eating out.  Although because we were walking/biking a lot and touring around we found the breakfast that we enjoyed here to be quite small and not as filling as we hoped.  I still highly recommend Beter en Leuk if you are more of a grazer throughout the day or are having a more of a relaxed day out in Amsterdam. Make sure to try the vegan buckwheat pancakes topped with real Canadian maple syrup and chia seeds to start your morning off right.

As a plant based traveller you will feel at ease (as I did) while exploring Amsterdam and it’s rapidly growing foodie culture.  Hope you enjoyed how I toured Amsterdam plant based, stay tuned for more places to explore as a vegan.

In the comments below please share if you have ever been to Amsterdam plant based and what your favourite restaurant was.

 

Best,

Kennedy

Ideal 3 Day Amsterdam Tour Guide

Amsterdam is a city like no other and it is definitely on my list of top 5 favourite cities.  It is friendly and easy going, a place for families, young couples, nomads, tour groups and people from all over the world.  Amsterdam has something for everyone.

Amsterdam is unique with its tall brick buildings, gorgeous canals, historic Dutch homes, grand museums, and well kept green spaces and parks.  It has a relaxed quality of life with its small cozy cafes, smoke shops (coffeeshops), Vondelpark and Oosterpark, while it is also one of the cultural capitals of the world.  With all the art, it’s rapidly growing entrepreneurial scene, international cultural feel, and countless world-class museums.

Amsterdam buildings

When my partner and I visited this famous city it was when we were living in Bristol, UK and I had a long weekend off from teaching during February.  We had not known much about Amsterdam at the time, just it’s iconic main attractions such as the Rijksmuseum, the canals, the Anne Frank house, and the red light district; although we never realized just how much the city had to offer.  

When we bought our airline tickets we found it was cheapest to fly out of London, UK straight to Amsterdam, Netherlands by EasyJet.  It cost my partner and I around £80 total for our flights.  We tend to always search google flights for the lowest cost on airfare before searching the individual airline websites.  Here are the airlines we found to offer fairly good rates round trip:

When we arrived we stayed in an Air BnB, hosted by this peculiar Dutch man who was extremely welcoming.  He even bought us oranges and showed us around the neighbourhood so we would be familiar with the best places to eat before riding his bike down the spotless brick road and off into the night.  We stayed in the quiet neighbourhood of Javastraat which was around a 30-45 minute walk into downtown Amsterdam where we could explore the museums, the red light district and the beautiful historic city.  Since we only had a few days here in Amsterdam it was nice to get out into the hustle and bustle of the city during the day, squeezing in as much as we could then returning to our quiet Air BnB flat in the evening to lay down, relax, and chat about everything we saw during the day.

We recommend staying in an Air BnB flat during your stay if you are with your family, a few friends, a partner, or just like your quiet time in the evening to unwind.   Although we have also had great success staying in hostels when we travel, especially when travelling solo so you are able to meet people and have friends to explore the city with.  It all depends what you are looking for during your stay. Here are our favourites and the most reliable sites that we use to travel in Amsterdam:

If you’re like most and you only have a few days to explore Amsterdam, here are a list of our top 5 things to experience as a tourist in Amsterdam.  Although be warned, once you start exploring Amsterdam, you will most definitely fall in love and return to your hostel each night craving more.

Amsterdam Windmill.jpg

1. First on the list is Body Worlds.  At first when my partner was trying to describe it to me, suggesting that we go there I was confused and a bit freaked out but I gave it a chance and went anyway.  I am so thankful that I went since this was by far one of the best experiences I’ve ever had. You do not have to be interested in the human body, anatomy, or even science to enjoy this museum.  Seeing these cadavers in a variety of positions with all the organs, skeleton, ligaments, muscles, and blood vessels in perfect position will truly make you appreciate the human body for how intricate and incredible it really is.  You can go with your family, partner, friends, or solo and have a wicked time. It is super affordable at only €15 per adult (with the online discount) or €22 without the discount and has many different floors that you can go through and explore the human body and the effect of happiness on your health.

2. Coming in second place would be Rijksmuseum.  The Rijksmuseum is the Dutch national museum with collections of the arts and the history of Amsterdam.  It is famous for holding Van Gogh pieces as well as the Rembrandt exhibition. Adult tickets are €17.50 per person, again quite affordable and definitely worth the money as you can easily spend an entire day in the museum.  There is a nice cafe in the museum as well if you need a break from reading and taking in the endless history that the museum has to offer. The Rijksmuseum also offers group tours if you would like one to be arranged.

Amsterdam Museum

Amsterdam Rembrant.jpg

Amsterdam Ship Model.jpg

3. Hortus Botanicus – a botanical garden in the Plantage District of Amsterdam – would be our third choice.  It is one of the major tourist attractions in the city and contains over six thousand tropical and indigenous trees and plants.  There is so much thought and care put into the Hortus Botanicus, it really was a one of a kind experience. Every Sunday they offer free entry-level guided tours that starts at 2pm as well as they have themed tours on various days throughout the year including the journey of coffee and seeds tour (more information is one their website).  Entry tickets are one of the most affordable we have seen in Amsterdam at  €9.50 per adult and only €5 per child, student, or senior citizen (over 65).

Amsterdam Botanical Pond.jpg

Amsterdam Botanical Garden.jpg

4. When we asked a local what he recommends doing most in Amsterdam, he told us to rent bikes, so that’s what we did.  I have to admit I was super skeptical as I am not the most talented at cycling but since Amsterdam was built for cyclers with their own bike lanes throughout most of the city we thought we’d give it a go.  Cycling is a great way to explore the city on your own, with a partner or by taking a guided tour. It is far cheaper than taking public transport plus you get loads of exercise without even trying while on vacation (such a bonus!).  Wherever you are staying in Amsterdam, within a short walk away there will be a rental shop where you can rent bikes, get fully set up for your day cycling through Amsterdam and learn the rules of the road. Cycling throughout Amsterdam helped us take in more of the city, the parks, and travel around way faster than on foot, we highly suggest renting bikes whether travelling alone or in a group.  From our experience here are a few road rules that will help you stay safe while on tour:

    • Always signal: When you are crossing over lanes or turning always use the proper cycling hand signals to avoid accidents by sticking your arm straight out
    • Lock it up tight: When renting a bike, the clerk will always show you how to lock up your bike right so that your tires or bike can’t be removed or stolen.  Bike theft is huge in Amsterdam so make sure you pay attention to the correct method and double check your lock.
    • Listen and watch for other traffic:  Often motorbikes will zip past you in the bike lanes, so stay tight to the right side of the bike lane and don’t be chatting with your friends side by side or you may get hit or the fellow citizens of Amsterdam will be frustrated with you.
    • Do not drive distracted:  Like driving a motor vehicle, do not use your phone while cycling, keep your headphones off, and watch out for other cyclers.  Keep up with the pace of traffic, and do not follow the examples of Amsterdammers breaking traffic laws, which they are notorious for.
    • Stay in the bike lane: These lanes are marked by bicycle symbols and thick white lines on the right side of the road.

Amsterdam Bikes

5. In fifth place we have the Sexmuseum (if you are 18+) which is such a fun way to spend an afternoon in Amsterdam with your friends, followed by a walk through the famous Red Light District.  These places are signature tourist attractions for a reason.  The Sexmuseum or Venustempel (the Temple of Venus) is the world’s first sex museum.  The museum seems tiny when you enter but grows in such quirky ways to become a maze for sensual love through the ages.  It shows different styles of love in different eras and demonstrates how natural sex is. The entry fee is only €5 so I would highly recommend it for a laugh if you have an hour or so in the area.  The Red Light District is likely exactly how you picture it, full of sex shops, museums, brothels, bars, and pubs, although because of the popularity of the street with the tourists it is not very dangerous at all.  The Netherlands prides itself on it’s free and tolerant attitude towards people being who they are and for those who may be into prostitution, it gives people a way to experience their desires in a safe and regulated way.  In Amsterdam, even though prostitution is not legal on the streets, it is allowed if the prostitute is behind a window and in their own room. So when walking down the famous street in Amsterdam you will see for yourself how the Red Light District got its name from the red light hanging above the windows where women are working.

Amsterdam Water.jpg  

This is how my partner and I spent our time in Amsterdam over a few days and we had an absolute blast!  Comment below if you’ve been to Amsterdam, what your favourite part was or if you are planning to go.

Hope you have some ideas of how you too can explore Amsterdam in just a few days.

Best,

Kennedy

Dreamy Almond Butter Smoothie

Creamy Almond Butter Smoothie

Almonds are the world’s most popular tree nut and luckily for us they are absolutely delicious in smoothies!

Almonds are native to the Middle East although now the USA is the largest producers of these tasty nuts which are jam-packed full of nutrients.  To further understand almonds impressive nutrient profile, this is what a one-ounce serving (28g) gives you:

  • 3.5g fiber
  • 6g protein
  • 14g fat (9g which are monounsaturated)
  • Vitamin E
  • Manganese
  • Magnesium
  • And only 161 calories from this small handful!

Almonds are anti-inflammatory.  The antioxidants in almonds are also quite impressive which help fight aging and diseases such as cancer.  Although it is important to know that most of these powerful antioxidants come from the brown outside layer of the almond (the skin) so eating blanched almonds will not help provide you the antioxidants you’re looking for.

Also did you know that almonds also help lower rates of heart disease and Alzheimer’s disease from the amount of Vitamin E they contain protecting the body from oxidative damage.

Almonds are also a great choice for people with diabetes because they help regulate the blood sugar by being low in carbs and from the amount of healthy fats and protein they contain.  Magnesium is a mineral that is involved in hundreds of processes within the body and improves insulin function and the metabolism, so if you think that you are going to gain weight from eating almonds regularly it is actually quite the opposite.

And guess what?  If you are suffering from high cholesterol levels, almonds will be your new best friend!  They are named to be one of the top cholesterol lowering foods, so if you are at risk for heart disease, you’ll be wanting to incorporate an almond spinach smoothie into your morning routine!

I hope you enjoy this delicious nutrient dense smoothie and begin to add almonds regularly into your diet!

Dreamy Almond Butter Smoothie

  • Servings: 2
  • Difficulty: Easy
  • Print

Ingredients

  • 1/2 – 3/4 cup lite canned coconut milk – carton is also good (to desired thickness)
  • 1.5 to 2 frozen bananas with 2 ice cubes or 1.5 to 2 fresh bananas with 5-6 ice cubes
  • 2-3 tbsp almond butter
  • 1 handful fresh spinach
  • 1/4 to 1/2 tsp cinnamon (to taste)

ADD ONS (OPTIONAL):

  • 1/2 – 1 tsp vanilla
  • 1/2 cup frozen raspberries or blueberries
  • 1 scoop of vanilla protein powder
  • 1/4 cup rolled oats

Directions

  1. Add all the ingredients into a blender and blend on high for 20-30 seconds.  I use my ninja blender and it blends to a very creamy consistency.
  2. Enjoy in the morning with a granola bar, breakfast muffin, or on the go!

    TIPS:  You may need to add in a bit more liquid in the form of more canned coconut milk, plant milk, or coconut water if it is too thick.  If you like it thick then you can have it in a smoothie bowl with some fresh fruit and granola on top!

Tropical Raspberry Orange Smoothie

Let’s talk about oranges!  Oranges are such an amazing fruit which are low in calories, packed with nutrients, fight aging and prevent diseases.  Oranges should be a regular food in everyone’s healthy diet for many reasons.

Oranges are one of the most popular fruits in the world because of their natural sweetness.  They are most commonly enjoyed in their natural state while also being used in smoothies, jams, jellies, salads, and baking.  Looking at an orange’s nutrient profile, it is understood that they offer a range of health benefits.

Per every medium orange (approx. 154g):

  • 80 calories
  • 0g fat
  • 19g carbohydrates (14g sugar and 3g dietary fiber)
  • 1g protein
  • 250 mg potassium
  • 130% of your vitamin C needs for the day
  • Orange are packed full of other minerals and vitamins which are associated with boosting the immune system
  • Oranges also contain choline which helps with muscle function, sleep, learning and memory.

Oranges promote healthy, clear skin.  The antioxidant vitamin C, when eaten in its natural form (an orange) helps the formation of collagen in the skin which directly contributes to a youthful healthy glow.  Vitamin C helps fight against the sun’s damaging rays and pollution in the air which accelerates the skin’s aging process.

Oranges are full of antioxidant properties such as vitamin C and A which help to combat free radicals which promote cancer growth.  According to these studies done in Japan, mandarin oranges help fight liver cancer partly because of their vitamin A minerals.

While also containing a high amount of potassium which is proven to manage blood pressure levels, oranges also contain soluble fiber which aid in heart health.  Those who are a type-1 diabetic can greatly benefit from eating oranges as high-fiber foods help lower blood glucose levels as well as type-2 diabetics also may have improved blood sugar and insulin levels.

Oranges help relieve constipation because of their dietary fiber and digestive juices.

So why not include oranges in your daily diet?  Or better yet, make this delicious tropical raspberry orange smoothie to help protect against cancer, give you clear skin and keep your digestion on point.

Tropical Raspberry Orange Smoothie 2

Tropical Raspberry Orange Smoothie

  • Servings: 2
  • Difficulty: Easy
  • Print

Ingredients

  • Juice squeezed from 1 orange
  • 1 cup raspberries (frozen to get a colder smoothie)
  • 1 ripe banana
  • 1 cup coconut milk (lite canned coconut milk for creamier smoothie – you can use cartoned coconut milk)
  • 1 tbsp chia seeds
  • 4-6 ice cubes
  • 1 to 2 medjool dates to sweeten if you’d like (optional)

Directions

  1. Add all the ingredients into a blender and blend on high for 20-30 seconds.  I use my ninja blender and it blends to a very creamy consistency.
  2. Enjoy in the morning with a breakfast burrito, tofu scramble or on the go!

Cashew Sour Cream Breakfast Burrito

Cashews are delicious and known for their buttery, salty, and sweet taste.  They are absolute chameleons and can be used to make a ton of different recipes including granola bars, sour cream, vegan “cheese”, plant based “milk”, yogurt, cheesecake, caramel and more.

In addition to cashews tasting like dessert, they actually have tons of added health benefits and should be added into everyone’s regular diet.  Here is the nutrient profile of one-ounce (28g) of raw cashews:

  • 155 calories
  • 8.5g carbohydrates
  • 5.1g protein
  • 12.43g fat
  • Vitamin E, K, and B6
  • As well as minerals such as copper, phosphorus, selenium, zinc, magnesium, and iron

Cashews have a lot of benefits for your body and your overall health.  It is important to know that not only do they have a lower fat content then most other nuts, they also have a good portion of their fats being heart-healthy monounsaturated fats which aid in the prevention of heart disease.

Cashews are also wonderful for your blood!  Your body utilizes the copper and iron within the cashew to help the body form functional red blood cells.  These minerals help your bodies immune system, blood vessels, bone health, and energy production.

Interestingly enough, magnesium is calciums sidekick when it comes to healthy bones and cashews are riddled with magnesium.  Did you know that 2/3 of all the magnesium in the human body is found in our bones?  Magnesium give your bones their physical structure while it also helps regulate nerve and muscle tone.  To keep your body at optimal health, it is incredibly important to understand what magnesium does for your body and how it interacts with calcium.

“…Magnesium serves as Nature’s own calcium channel blocker, preventing calcium from rushing into the nerve cell and activating the nerve.  By blocking calcium’s entry, magnesium keeps our nerves (and the blood vessels and muscles they innervate) relaxed. If our diet provides us with too little magnesium, however, calcium can gain free entry, and the nerve cell can become overactivated, sending too many messages and causing excessive contraction.” (whfoods.org)

But don’t nuts like cashews make you gain weight?

It is actually quite the opposite, in studies published in the journals Obesity and  American Journal of Clinical Nutrition, it showed that women who consumed nuts a few times a week were less likely to gain weight and actually had an easier time with weight management.  It is actually recommended that you add nuts into your regular routine as a cardioprotective component of your diet and to maintain a healthier weight.  Nuts help keep people satiated and contribute to heat production within the body (thermogenesis), which boosts metabolism.

Cashews are delicious, nutritious, and add a plethora of benefits to your diet.  Try eating them a few times a week to keep your bones strong, heart healthy, and aid in weight management.  Try this creamy cashew burrito for breakfast, lunch, or dinner, either vegetarian or vegan-style!

Cashew Sour Cream Breakfast Burrito

  • Servings: 2-4
  • Difficulty: Easy
  • Print

Ingredients

Cashew Sour Cream

  • 1 cup cashews (boiled or soaked)
  • 1/4 cup of water from boiling cashews or regular water
  • 1/2 juice of a medium lemon
  • 1 tbsp apple cider vinegar
  • 1/4 – 1/2 tsp salt (to taste)

Burrito

  • 1/2 purple onion diced (although any type will do)
  • 4 medium sized white mushrooms diced
  • 1 red bell pepper diced
  • 1 orange or yellow bell pepper diced
  • 1/2 cup spinach roughly chopped
  • 1 ripe avocado mashed (1/4 per burrito)
  • 6 eggs (or sub the cheesy tofu scramble recipe for vegan burritos)
  • 2 cloves garlic minced
  • 1 tsp paprika
  • 1 tsp olive oil (not necessary – you can water fry***)
  • Franks buffalo sauce (or any other hot sauce you prefer – Valentina hot sauce also works well)
  • 4-8 slices of aged cheddar (optional) sub for vegan cheese or skip the cheese all together
  • 4 multigrain burrito wraps (original, spinach, or any other style of wrap will do)

Directions

  1. You can prepare the sour cream the night before or the morning of.
    • IF starting the sour cream the night before you can soak the cashews in hot water in a bowl overnight so that the cashews are fully covered by the water and a plate sits on top of the bowl keeping the heat in.
    • OR the morning of you can place the cashews in a pot covering them with water and bring them to a boil.  Once boiling turn off the heat and let them sit on the hot element to keep soaking for another 10 minutes or so to make sure they are extremely soft.
  2. Then take the boiled cashews, and 1/4 cup of the water that the cashews were boiled in and add them to a blender cup (personal sized smoothie cup works best), you can use a larger blender or food processor as well.  Add the rest of the sour cream ingredients to the blender cup and blend on medium to high for 1.5 minutes or more until blended into a cream (no chunks remaining).  You may need to feed 1-2 tbsps of water into the mixture at a time if it does not have enough liquid to blend.
  3. Once the sour cream is made, set aside and prepare the burritos.
    • Side note:  IF making these burritos vegan, make the cheesy tofu scramble recipe before you begin frying up the veggies.
  4. Bring the frying pan to medium heat and place the 2 minced cloves of garlic into the pan with 1-2 tbsp of oil or add 1/4 – 1/3 cup of water to fry them in (waterfrying).
    • Side Note: I like to add 1/2 cup of water to the frying pan with the veggies and garlic to that they cook through more thoroughly and become soft, it’s almost like frying and steaming at the same time!
  5. Place the diced onion, and bell peppers into the pan as well.  Begin to fry everything together so that the garlic and onion starts to become fragrant.
  6. Add in the diced mushrooms and 1 tsp paprika into the veggie mixture.
  7. Once everything is cooked thoroughly and there is no water left in the pan you can turn the pan down to a low-medium heat and place the 6 eggs, and 1/2 cup of chopped spinach into the veggie mixture.  Start mixing the eggs thoroughly into the veggies to make a sort of scrambled eggs (or add in your already scrambled tofu and mix for 1-2 minutes).  You want more of a scrambled texture not an omelette texture.  Don’t be afraid to get in there and mix them up.
  8.  The egg scramble will only take a few minutes to cook until the eggs are fluffy, this is when you want to remove them from the heat, do not let them dry out as you want the creaminess of scrambled eggs.
  9.  It is okay to leave the egg mixture in the pan off the hot element while you prepare the next steps.  Lay out 2 of the burrito wraps, mash 1/4 of the avocado into each of the wraps, next take a tbsp of sour cream and spread it on each of the wraps.  Pour a tbsp or more of hot sauce onto the middle of each of the wraps then add 1/4 of the veggie egg mixture to each wrap, place a slice or two of aged cheddar on top and roll up the burritos.
  10. Place the burritos (seam side down) in a new pan on medium heat with a spray of oil for cooking if needed and cover with a lid, check in a few minutes and once golden brown, flip the burritos to toast the other side.  It is important to have them covered with a lid so the cheese can melt into the inside of the burrito when browning the outside.
    • When cooking the burritos prepare the last 2 burritos so they are ready to grill when the other burritos are done.
  11. Serve the burritos with some fruit, hashbrowns, or a smoothie for a delicious, nutritious breakfast full of veggies, protein, and healthy fats to keep you full!
  12. Enjoy!

Vanilla Latté Protein Smoothie

Raise your hand if you’re a coffee lover, I know I am!  It is so comforting waking up in the morning to brew a nice cup of jo and start your day.  But is it good for you?  Caffeine is an addictive drug so surely it does not benefit your health… or does it?

Coffee is one of the most popular drinks in the world and as it turns out making coffee a regular daily beverage has loads of benefits to your health.  Coffee has high levels of antioxidants and tons of beneficial nutrients which gives coffee drinkers a much lower risk of serious illness and diseases.

Most people fall in love with coffee during their college and university years in western culture because it can help people feel less tired, increasing their energy levels.  Coffee contains a stimulant called caffeine which is the most popular psychoactive drug in the world, meaning it changes your brain function (ie. mood, behaviour, cognition, and perception).  When caffeine enters your bloodstream and makes it way up to your brain it actually increases the amount of neurotransmitters firing (such as norepinephrine and dopamine) which improves various aspects of brain function including reaction time, energy levels, and memory.

Coffee drinkers also have a much lower risk of type 2 diabetes.  In many studies done including one from Harvard School of Public Health (HSPH) “the researchers found that the participants who increased their coffee intake by more than one cup a day (on average, an increase of 1.69 cups per day) over a 4-year period had an 11% lower type 2 diabetes risk over the subsequent 4 years, compared with people who did not change their intake”.  Other studies have shown an average of a 23% to 50% lower risk of type 2 diabetes.

Studies on coffee have also shown to lower risk of Parkinson’s disease and the stimulant caffeine in coffee also helps those who already have Parkinson’s disease control their movement.  Although it is important to note that those who drink decaf do not have a lower risk of Parkinson’s.

Research has shown that coffee drinkers have a 40% lower chance of developing liver cancer and for those who drink alcohol, coffee consumption can also lower the chances of liver disease by 22%.

Coffee has a ton of antioxidant properties.  In the standard western diet studies have shown that people get more antioxidants from coffee than from fruits and vegetables combined!  Decaf and regular also seem to have the same antioxidant levels.

So now you can enjoy this vanilla latté protein smoothie in the morning or before a workout and all the added benefits that coffee gives your body!

Vanilla Latté Protein Smoothie

  • Servings: 1
  • Difficulty: Easy
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Ingredients

  • 1/4 cup vegan vanilla protein powder (I use tropeka)
  • 1 tsp or tbsp of instant coffee (depending how strong you’d like it)
  • 1 cup oat milk or any other plant based milk you desire
  • 1 ripe banana (frozen for colder smoothie)
  • 5-6 ice cubes
  • 1 to 2 medjool dates to sweeten if you’d like (optional)

Directions

  1. Add all the ingredients into a blender and blend on high for 10-15 seconds.  I use my ninja blender and it blends to a very creamy consistency.
  2. Enjoy in the morning or afternoon to give yourself a little boost of creamy deliciousness!