Monday, May 15, 2017

| Simple Raw Vegan Almond Milk Recipe |



By Maria Martin          Click HERE to sign up and never miss a recipe!


 
Making Almond Milk yourself is so much healthier for you and so simple too! Once you do it yourself you will never drink it from a carton again ! The carton varieties,  even if they're labeled "organic" they can be full of chemicals that are toxic to the body . You can make this milk plain with just almonds and water or add a little organic vanilla and /or a couple of dates for sweetness and flavor . Need more ? Double the recipe . This recipe makes approx. 3 cups . We don't generally drink it by the cup although my little princess does on occasion so 3 cups lasts about 4-5 days . I use it in oats, granola , in tea , and my decaf that I have on occasion . Sometimes I pour It over bananas and berries for a snack . I make breakfast puddings and so much more with it . If you want to swig down a whole glass it's super delish ! Just make a bigger batch !



 

Tools You will need:

A blender
A mesh strainer or milk bag
A glass bowl
A glass jar to store the milk in

 

Ingredients :

3 cups of filtered water
1 cup of raw almonds soaked for 4-12 hours ( the longer the better )
2 dates soaked with the almonds  (optional)
1/2 teaspoon of organic vanilla  (optional)

 

Directions :

Strain almonds and dates
Put into the blender with all of the ingredients
Blend slowly adding water for several minutes
Pour through the mesh strainer into the glass bowl pressing down on
 the pulp and allowing the milk to go through to the bowl .
( I use a measuring cup type bowl so it's easier to pour into my glass jar)
Pour into a glass jar
(if you don't have a milk jar you can use mason style jars )




 





                                                           Maria Martin
Certified Integrative Nutrition Health Coach

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Thursday, April 27, 2017

| Vegan Peach Cashew Cream Yogurt | | Vegan | Gluten Free | Dairy Free |

By Maria Martin          Click HERE to sign up and never miss a recipe!



This "yogurt " is so sweet and yummy ! My little princess is a yogurt lover and I only let her have an organic grass fed yogurt on a rare occasion so we have been experimenting with vegan options so she can have it whenever she likes !  She loves it for breakfast especially with granola . This recipe is super versatile so you can flavor it and use it in any way that you like best ! You can make it the night before to make breakfast time a cinch! I hope you enjoy it as much as we do !





Ingredients :


(serves 2)
2/3 cup of raw cashews
1 organic peach pitted ( I leave the skin right on )
1 capful of organic vanilla extract
1/2 teaspoon of local raw honey

Feel free to use a pear , apple , plums , or berries (3/4 cup)  to change it up ! Get creative !



 

Directions:


Put the cashews in a food processor and process until they have a powder like consistency.
Add the rest of the ingredients and process until smooth and creamy !
Top any way you like ! You could use granola , fruit and nuts or dried fruits !




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                                                          Maria Martin
Certified Integrative Nutrition Health Coach
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Wednesday, March 15, 2017

| Health Coach Maria's Ultimate Raw Trail Mix Recipe | | Vegan/GF |


By Maria Martin  



 
This trail mix packed full of nutrition and raw so your body can utilize every bit of it's wonderfulness ! Most of the ingredients I always have on hand in my whole foods pantry so it's really simple to put together . The few things I didn't have on hand I was able to pick up at whole foods in the bulk bins and only needed to purchase the amount I was going to use .  I made this for my recent trip out to Minneapolis so I could stay on track with my healthy eating while traveling and have something that was going to be satiating and sustain me a few hours in between flights . This is something I typically keep with me in general so I'm never stuck without something if I get caught behind while I'm out and about . So easy to take along with you ! No fridge needed! I hope you enjoy it as much as my family does !
 
 
 

Ingredients:

1/2 cup each of the following
 
Shredded Coconut
 
Raisins
 
Dried Cranberries
 
Goji Berries
 
Raw Walnuts
 
Raw Pistachios
 
Raw Almonds  
 
Raw Cashews
 
Raw Pumpkin Seeds
 
Raw Sunflower Seeds
 
1/4 cup of dried fruit of choice ( I used mangoes )
 
Makes about 20 1/4 cup servings
 
Costs about $22 to make
 
That's only about $1.10 per serving !
 
I eat this as a whole meal ( I eat six small meals a day)
 
 
 
 
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Tuesday, March 14, 2017

| Easy Vegan Cheese Sauce Recipe | | GF |


By Maria Martin                 



This vegan "Cheese" sauce is absolutely delicious ! I have tried others that were really difficult to make and the consistency was not what I was looking for . This afternoon while I was cooking some rice and veggies I thought it would be super yummy with a cheese sauce so I created this one . It's so good and the consistency is perfect to drizzle or add to a 1/2 pound of gluten free elbows for an incredible mac & cheese ! It's great for dipping veggies too ! I wanted to make it as simple as possible so it has very few ingredients . It adds a good amount of extra protein and B vitamins to your vegan dishes .



 
 

Ingredients :

 
1/2 cup of raw cashews or cashew pieces (they are cheaper )
 
1/2 cup of nutritional yeast
 
1/2 cup of filtered water
 
onion powder, garlic powder , Himalayan salt to taste, and a dash of turmeric (for color) 
 

Tools:

 
A food processor
 

Directions :

 
place cashews in food processor and process into dust
 
add nutritional yeast and water and process until it's completely smooth
 
add in your spices to taste and the dash of turmeric
 
 
 
This recipe Costs approximately $4 at most for four 1/4 cup servings !
  
 
 
 
 Maria Martin
Certified Integrative Nutrition Health Coach
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Sunday, February 12, 2017

| Broccoli Salad Dinner Starter Recipe | | V/GF |

By Maria Martin                                  Click HERE to sign up and never miss a recipe!



 

 This dish is sooooo super simple, delish, and yet packed with cancer fighting , inflammation reducing,  Super Foods ! I love how incredibly versatile it is ! You can use it simply as a salad . I like to put it over wild rice , quinoa , or farro for a complete meal . If you're  still a transitioning carnivore or live among them you can just use this as a side for them , and make it into a complete meal for you without really doing any additional work . I got through many transitional years doing stuff like this . It would go well with a grilled organic chicken breast or Salmon . Some roasted sweet potatoes would be magnificent on the side and they are always a family hit . The key is to be super creative . Creating meals can be so much fun and fast ! I created this dish because I am not a huge fan of raw broccoli but want the health benefits of it but needed it super palatable . I could eat the entire bowl all by myself so my mission was accomplished !  I hope you enjoy it as much as we do !

 
 
 
 
 

 Ingredients :

 
2 Large heads of broccoli
 
3-4 med-large tomatoes
 
2 avocados
 
a bunch of scallions
 
the juice of one lime
 
Himalayan salt to taste
 
 
 
 
 

 Directions for Avocado Mayo :

 
1. smash two avocados in a bowl
 
2. add the lime juice
 
3. mix together and add the Himalayan salt to taste
 
 

Directions for the salad :

 
1.chop up the scallions
 
2. chop up the broccoli into just small pieces of the florets
 ( I always save the stems for juicing )
 
3. chop the tomatoes
 
4. massage the avocado mayo into the salad by hand
 
* the lime juice will keep the avocado from turning
 
 
 
The approximate cost to make this salad that serves Four is about $10
you can make it cheaper by using a regular onion and grape Bragg's apple cider vinegar in place of the lime juice.
 
 
The key to buying food is to get the most nutritional , healing, cancer fighting ingredients for your money and this recipe here does the trick !
 
 
 
 
 
Maria Martin
Certified Integrative Nutrition Health Coach
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Wednesday, February 8, 2017

| Maria's Signature Six Ingredient Vegan Veggie Burger Recipe | | GF/ V |

 
By : Maria Martin        Click here to sign up and never miss a recipe!                                    
 
 
 
 
 


 
 I needed something super fast to put together last night for dinner and a veggie burger is definitely one of my go-to's . This particular recipe is simple, fast, and nutritionally balanced . It is also carries the stamp of approval from both my husband and little princess ( this speaks volumes because that's no easy task) . I love that these come out so thick there is no need to let them sit in the fridge prior to cooking like most veggie burgers . I hope you enjoy them as much as we did ! They are incredibly inexpensive to make even using organic Ingredients !
 
Tip : I make 3-4 sweet potatoes ahead of time and keep them in the fridge for recipes .  I typically have quinoa made up ahead of time . I actually didn't for this recipe but made a big batch so I could use it for tonight's recipe as well . Quinoa only takes 15 minutes to cook ( yippee)
 
 
 
 

Ingredients :

 
1 cooked organic medium sweet potato
 
3/4 cup organic cooked quinoa
 
1 can of organic,  BPA free black beans rinsed and dried a few minutes in a colander
 
Himalayan salt to taste
 
Onion powder to taste
 
2 Tablespoons of coconut oil (for the pan)
 I use an extra filtered one ( from Trader Joe's)  so there is no coconut flavor
 


Yield: 4 burgers






 

Directions :

 
Mix all the Ingredients together 
 
 I use a food processor and VERY LIGHTLY process but it's just as easy to mix it by hand .
 ( squish black beans a bit with a fork, mix with sweet potatoes ,spices and then fold in the quinoa)
 
Make into four patties
 
Heat up a pan with the coconut oil on med-high
 
Fry for 5 min on each side
 
 
 
 
I served these on sprouted grain rolls with Spinach with salted avocado & Cut Cucumber
 
 
This Burger is packed with complete protein and putting it on a sprouted grain roll adds another 10 grams of complete protein !
 
 
 

Cost :

Organic cucumber $2
Avocado $1.50
Sprouted grain rolls 2.99 ( not gluten free )
Organic Sweet Potato $1
Organic can of black Beans $1
Organic Quinoa $1

This entire nutrient dense, well balanced, and super satiating meal is approximately $10 !!
For 4 people!
 If you need to make this cheaper you can switch out some of the organic ingredients like the cucumber and don't use the skin .






Maria Martin
Certified Integrative Nutrition Health Coach
www.HealthCoachMaria.com
Email Me HERE
Contact me HERE to boo your FREE 50 min Health Consultation
Click HERE to sign up and never miss a recipe!
 
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