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
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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!

Golden Pinto Bean and Potato Soup

Beans are one of the healthiest foods on the planet and a wonderfully cheap source of fiber, protein, and vitamins that will keep you full and healthy.  There are a variety of different beans that you can add to your diet to help form protein and build muscle from the amino acids that they contain.  For this recipe, I chose to focus on pinto beans because of the delicious creamy texture that goes well in a soup and will keep you full throughout the day whilst getting all the added benefits that beans give you.

Pinto beans have a low GI which means that they don’t spike your blood sugar when you eat them.  They also contain a plethora of nutrients such as: molybdenum, folate, fiber, copper, phosphorus, manganese, protein, vitamin B1 & B6, magnesium and iron.  For 1 cup of super filling, fibrous beans they only contain 245 calories which is outstanding if you pair them with some rice and a large amount of hardy veggies.

Because of the high fiber content in pinto beans, they help reduce cholesterol levels which makes them any especially good choice for people with diabetes, insulin resistance, or hypoglycemia.  The soluble fiber in pinto beans also make them a great food to help relieve constipation and help prevent and reverse digestive disorders such as IBS (Irritable Bowel Syndrome).

The folate, magnesium, and potassium that beans contain help lower your risk for heart disease and stroke.  Folate on it’s own helps to lower levels of homocysteine in the blood which when high enhances the risk for heart attack, stroke, and other forms of heart disease.  The magnesium in the beans helps to improve the flow of blood, oxygen and nutrients having beneficial cardiovascular effects.  As well, the potassium in pinto beans is super important to the muscles (including the heart), helping them to have an easier time contracting, contributing to a healthy heart.

All beans including pinto beans are a fantastic source of iron, an integral part of hemoglobin which transports oxygen from the lungs to the rest of the cells in the body contributing to a healthy metabolism and energy production (whfoods.com).

Beans are one of the healthiest foods on the planet and provide us with so many benefits while giving us a good source of protein, lots of nutrients and being relatively fat-free.  The American Heart Association recommends that everyone has 5 servings a week of legumes (1/2 cup is the recommended serving), while the NHS in the UK recommends 5 servings of fruit and veggies a day allowing beans to count towards those 5 a day, the Canadian Food Guide suggests 7-10 servings of fruit and veggies a day also allowing beans to contribute to that and Dr. Greger (my favourite plant based doctor) recommends 3 servings a day.  So if you aim for any of these recommendations you will be keeping your body full of soluble fiber and will be healthier for it!

Here is a link to this printable checklist made by Dr. Greger to make sure you are getting all the whole food vitamins and nutrients you need in your daily diet.

Check out the recipe below using pinto beans to boost the intake of legumes in your regular diet and stay warm in the winter!

Golden Pinto Bean and Potato Soup

  • Servings: 4
  • Difficulty: Easy
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Ingredients

  • 1250g potatoes or 5-6 large russet or yellow potatoes with the skins on (peeled if you desire)
  • 1/2 red onion diced
  • 4 large carrots chopped
  • 2 cans pinto beans
  • 4 cups of water
  • 1 tsp better than bouillon (vegan and reduced sodium)
  • 3 garlic cloves minced
  • 1/3 cup nutritional yeast
  • 1/2 tsp turmeric
  • 1 tsp dried thyme
  • sprinkle of salt if desired
  •  

Directions

  1. Peel and dice red onion.
  2. Peel and mince garlic.  Sauté the onion and garlic in 1 inch of water (**Water-fry**see notes**) in a medium to large pot for around 5 minutes at medium to high heat until translucent and fragrant.
  3. Wash and chop potatoes into 1 inch cubes (peel if desired) and dice carrots.  No need to peel these veggies as long as they are washed really well.  Add them to the pot along with 4 cups of water and the tsp of better than bouillon.
  4. Add in the two cans of pinto beans.  I always strain and rinse my beans thoroughly, especially when they are from a can.
  5. Next you will add your spices: the turmeric and dried thyme.  Stir all ingredients really well.
  6. Let the soup cook for around 10-15 minutes on medium heat until the potatoes and carrots are fully cooked and tender (you are able to pierce them easily with a fork).
  7. Once the soup is fully cooked you my reduce it to a simmer or the warming setting to keep it warm mixing in the nutritional yeast and a bit of salt if desired.  **If you are trying to reduce your salt intake then only add salt to the top of your food when it is already put in your personal bowl as you mainly taste the salt on the top of your food.**
  8. Serve warm with rustic sour dough bread and enjoy!

    INSTANT POT DIRECTIONS:

    • If your have an instant pot you may use the sauté setting to water-fry your diced red onions and minced garlic for 5 minutes in 1/2 cup of water until translucent and fragrant.
    • Then chop, peel and dice the remaining ingredients as the above recipe describes and add it into the instant pot.
    • Add the remaining ingredients to the instant pot EXCEPT the nutritional yeast and salt.
    • Set the instant pot to 9 minutes on manual and close the knob on the top of the pot to sealing.
    • Once fully cooked (the timer is complete) the instant pot will start releasing the pressure naturally.  Allow it to do so for 10 minutes then switch the knob on the top to venting.  This will allow the pot to release any steam that has not escaped the pot yet.
    • Take off the lid and mix in the nutritional yeast.

    Serve warm with rustic sour dough bread and enjoy!

    **Water-fry**  Water-frying means to fry your food with water instead of oil.  Place 1/2 cup of water in the bottom of the non-stick pan or rock pan (non-stick or rock pans are best for this) and cook as usual.  This will allow your food to fry the same as usual without the greasiness and non-nutritious calories that oil provides.

Healing Mushroom Potato Leek Soup

Leeks are known for their deliciously sweet flavour and for being a member of the onion family.  They are used in a variety of European and Asian dishes and provide many beneficial nutrients to keep our bodies happy and healthy.

Leeks are very low in sodium, having almost no cholesterol or saturated fat and large amounts of essential vitamins and minerals including:

  • Dietary fiber
  • Vitamin B6
  • Iron
  • Magnesium
  • Folate
  • Vitamins A, C & K

Because leeks are high in vitamins A & C they are wonderfully beneficial for your skin!  Leeks work as a natural diuretic and detoxify your skin flushing out harmful toxins helping to keep your skin looking fresh and smooth.  The beta-carotene and vitamin C in leeks (especially the green leafy parts) helps to protect your skin from the sun‘s powerful rays.

Leeks help your hair to grow!  The iron in the leek helps to keep your hair follicles healthy promoting growth.  Leeks also contain a good amount of vitamin C needed to absorb iron into the body helping to protect against hair loss.

The high amount of vitamin K present in leeks also help activate osteocalcin which are proteins essential to bone health.

The flavonoid kaempferol in leeks helps to protect our blood vessel linings from damage.  Kaempferol aids the production of nitric oxide, helping to relax the blood vessels, decreasing the risk of hypertension.  The vitamin K in leeks also helps keep blood circulating optimally within the body.

Leeks also aid in digestion because they are filled with dietary fiber strengthening the stomach and gut.  Because leeks are a hardy veggie, they also help you chew more, eat slower, and will keep you full, promoting good digestion.

Leeks are delicious, making you feel so healthy and fresh!  I hope you enjoy this creamy sweet soup and all the vitamins and minerals it provides you.  It is my go-to recipe before I travel or when I feel sick to give me the healthy boost I need.

Soup 2

Healing Mushroom Potato Leek Soup

  • Servings: 4
  • Difficulty: Medium
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Ingredients

  • 2 pounds fresh white mushrooms roughly chopped
  • 2 large leeks or 1-1/2 cups thinly sliced then chopped
  • 5-6 medium yellow potatoes with skin (peeled for smoother soup)
  • 1 finely chopped red onion
  • 4 garlic cloves minced
  • 1/2 lemon juiced
  • 1 tbsp dried thyme
  • 1 tsp onion powder
  • 4 cups of water with 1 tsp of better than bouillon (or 4 cups of vegetable broth)
  • 1 cup of lite coconut milk (you can use full fat coconut milk for a creamier taste)
  • salt is desired

Directions

    1.Add 1/2 cup of water into a large pot and turn on medium-high heat.  Finely chop red onion and add it to a pot with minced garlic, water-fry and sauté for 5 minutes until onions are translucent and fragrant.  **See Notes**

  1. Wash mushrooms to take away any dirt and remove mushroom stems.  Roughly chop mushrooms and add them to the pot.
  2. Slice leeks in half so you have 4 halves.  Then slice each half down long ways until there is 8 pieces, exposing all the layers of the leeks.  Then you will thinly slice your leeks.  Roughly chopping the leeks after they are sliced so they are in thin, small pieces.  Put your pieces of leek into a strainer and rinse them well as leeks are known to be sandy.  Add leek pieces to your pot.
  3. 4.  Peel your potatoes if desired.  Wash your potatoes and chop them into small 1 inch sized cubes.  Add them to the pot.

  4. At this point you will add your veggie broth, or water and better than bouillon.  You will also add your lite coconut milk (you can add full fat coconut milk for a creamier taste), spices, and lemon juice.
  5. You will bring your soup down to medium heat and cook until the potatoes are fully cooked and beginning to break down as you stir.
  6. You may bring the soup down to a simmer for 5 more minutes to allow all the spices to become fragrant.
  7. You may want to leave your soup chunky or use an immersion hand blender to blend into a smoother consistency.
  8. Serve while hot and with rustic sourdough bread.  Enjoy!

    INSTANT POT DIRECTIONS:

    • If your have an instant pot you may use the sauté setting to water-fry your finely chopped red onion and minced garlic.  Add 1/2 cup of water to your instant pot and choose the sauté setting without the lid sauté the onions and garlic for 5 minutes until onions are translucent and fragrant.
    • Turn the instant pot off sauté.  Wash mushrooms to take away any dirt and remove mushroom stems.  Roughly chop mushrooms and add them to the pot.
    • Slice leeks in half so you have 4 halves.  Then slice each half down long ways until there is 8 pieces, exposing all the layers of the leeks.  Then you will thinly slice your leeks.  Roughly chopping the leeks after they are sliced so they are in thin, small pieces.  Put your pieces of leek into a strainer and rinse them well as leeks are known to be sandy.  Add leek pieces to your pot.
    • Peel your potatoes if desired.  Wash your potatoes and chop them into small 1 inch sized cubes.  Add them to the pot.
    • At this point you will add your veggie broth, or water and better than bouillon.  You will also add your lite coconut milk (you can add full fat coconut milk for a creamier taste) and spices.
    • Place the lid on the pot and turn the knob onto to sealing, and set the instant pot to manual for 8 minutes.
    • Once the instant pot is finished it will naturally vent.  Let it vent for 10 minutes then turn to knob to venting to help it fully release all the steam.  Once this is complete you may take off the lid and add in the lemon juice, giving the soup a nice stir.
    • You may then serve the soup chunky or use an immersion blender to make it a smoother consistency.

    Serve warm with rustic sour dough bread and enjoy!

    **Water-fry**  Water-frying means to fry your food with water instead of oil.  Place 1/2 cup of water in the bottom of the non-stick pan or rock pan (non-stick or rock pans are best for this) and cook as usual.  This will allow your food to fry the same as usual without the greasiness and non-nutritious calories that oil provides.

Lean Green Burrito Bowl

Lean Green Burrito Bowl

  • Servings: 2-4
  • Difficulty: Easy
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Ingredients

  • 1 cup chopped red, yellow or orange pepper
  • 1 chopped red onion
  • 6-8 medium sized white mushrooms or button mushrooms
  • 2 medium zucchinis roughly chopped (larger chunks)
  • 1 can of pinto beans (can sub for kidney or black beans if desired)
  • 1/2 to 1 cup corn (optional)
  • 1 cup of uncooked brown parboiled rice
  • 2-3 garlic cloves minced or 1 tsp garlic powder
  • 1 tsp paprika
  • 1 tsp chili powder
  • 1 tsp onion powder
  • 1 tsp cumin
  • 2 romaine hearts chopped into bite sized pieces (to form your salad base)
  • vegan cheese, cheese sauce or any other type of cheese you enjoy
  • 1 lime
  • 1 ripe avocado (mashed)
  • 1/4 cup fresh chopped parsley (for topping)

Directions

  1. Cook your rice in your instant pot, rice cooker, microwave or on the stove as it will take a while to cook.
  2. Chop the romaine hearts, 1 per bowl or how ever much chopped romaine fills up half your bowl as this is a very lean green burrito bowl (you will want to use a bowl that is larger than a cereal bowl, a shallow bowl more suited for buddha bowls and salads).
  3. Water-fry your chopped onions and minced garlic on medium-high heat until translucent and fragrant.  **See notes**
  4. Add in your red pepper and sauté in a small amount of water for a few minutes until tender.
  5. Wash your canned beans and add them into your pan.  Also add chopped mushrooms, zucchinis, corn, and spices.  Mix well.
  6. Allow burrito mixture a few minutes to cook together allowing flavours to combine.
  7. Mash 1 ripe avocado in small bowl or cup.
  8. Fill each burrito bowl with 1/2 cup to 1 cup of cooked rice at this time.  Add 1 to 2 cups of burrito mixture to each bowl.  Squeeze juice from 1/4 to 1/2 lime into your bowl.  Top with mashed avocado, chopped fresh parsley, and vegan cheese (if you are using any).
  9. Enjoy!

    **Water-fry**  Water-frying means to fry your food with water instead of oil.  Place 1/2 cup of water in the bottom of the non-stick pan or rock pan (non-stick or rock pans are best for this) and cook as usual.  This will allow your food to fry the same as usual without the greasiness and non-nutritious calories that oil provides.

Creamy Vegan Mac and Cheese

PLANT BASED COMFORT FOOD! Woo! Without the guilt. 😉

This plant based mac and cheese is absolutely the most delicious version of mac and cheese I have tasted since going vegan.  I have tried many different versions of plant based mac and cheese but honestly is one wins in the categories of taste, texture, and most importantly health.  This recipe has evolved over time from many other versions of vegan mac and cheese but I always had a list of criteria that I wanted out of my own mac and cheese recipe:

  1. No oil
  2. No plant based butter or margarine
  3. It needed to have nuts (preferably cashews) to give it a creamy texture and stimulate our taste receptors in our mouth for fat and salt
  4. It needed to be made out of veggies to keep it healthy and plant based
  5. It needed to be simple enough that any 8 year old could make it for their mother on mother’s day 🙂 (with help when straining the veggies of course)

As a child, I loved mac and cheese.  When my mom would come home from the grocery store with those KD boxes, I knew it was going to be an awesome girls day (since my dad never really enjoyed KD).  I remember being a little girl and getting my warm creamy bowl of mac and cheese and sitting on my bean bag chair to devour it.  I remember in the summer on lake huron, in Canada, swimming all morning from 8am to noon with my cousins only to realize we were all starving.  Soaking wet, and shivering, we would run up to my grandma’s camp to find she had just finished making a huge pot of mac and cheese.

Best. Day. Ever!

Then as I got older I started realizing that even though I loved the taste and memories associated with mac and cheese, it was not healthy for me in anyway.  It was actually completely detrimental to my health and… did not keep me full.

However, I still couldn’t shake the mac and cheese monster.  I started buying the whole wheat KD mac and cheese, but honestly, I should have just tossed my money out the window because it was disgusting.  I started thinking “well, okay, that’s not the solution”…

Fast forward to 2018 and I have mastered a health promoting, tasty version of mac and cheese that takes comfort food to a whole other level.  I can still enjoy my beloved mac and cheese after a long stressful day or on the weekends while staying healthy and feeling no guilt.  When I have children of my own I will be able to give this to them and their friends during sleepovers and watch them devour their bowls, while providing them with essential nutrients and not watching them get a tummy ache.  Now at my grandma’s camp on lake huron, I can make this for my little cousins after we are all done swimming for the morning and help them realize that eating plants can be really tasty and satisfying.

I hope this recipe brings you joy, happiness and love while providing you and your family with delicious comfort food.

 

Much love,

Kennedy

Creamy Vegan Mac and Cheese

  • Servings: 2-4
  • Difficulty: Easy
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Ingredients

- 1/2 cup cashews

- 1 medium carrot or 1/2 cup chopped carrot

- 1/2 cup chopped onion (I prefer red onion)

- 2 cups chopped yellow potato

- 1/2 cup full fat coconut milk

- 1 cup water from boiled veg or regular water

- 1 tsp garlic powder or 2 cloves garlic

- 1 tsp paprika (I recommend smoked paprika)

- 1 tsp onion powder

- 1/3 to 1/2 cup nutritional yeast (I like it cheesy)

- 1/2 small lemon or 1 tbsp of fresh squeezed lemon juice

- 1 tsp salt (not necessary) - if desired

- 1 box of pasta (450-500g)

Directions

1. Boil two pots of water, one for your pasta and one for your vegetables.

2. Chop onions, carrots and potatoes (peel potatoes if desired).  Places vegetables in boiling water along with cashews until vegetables are soft enough to pierce with a fork and completely cooked.  Do not worry about the cashews, they will be soft enough to smoothly blend at this point.

3. While the vegetables are cooking, boil the pasta.

4. When vegetables and cashews are soft, add them to a high speed blender (I use a ninja blender) and add in all the spices, coconut milk, water from boiling the veggies (or regular water if there is not enough), nutritional yeast, and lemon juice.  Blend until creamy and smooth. 

5. Drain the pasta and place back in the pot or in a large bowl.  

6. Pour the creamy "cheese" sauce over the pasta and serve right away, as it is best when warm.

Enjoy!

**You will probably have extra cheese sauce left over to eat on tacos, burrito bowls, boiled/steamed veggies, or mashed potatoes.**