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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