High Protein Bean Dip

1 can red beans
1 can pinto beans (you can use whatever beans you have, I have used chickpeas, black beans, etc.)
Mild picante sauce, probably about 1/4 cup, just to thin it out a little, you can add more or less to your taste
2 tablespoons of lime juice, or more if it is too thick
1 tablespoon protein powder (unflavored and unsweetened, I used Hemp Yeah!)
Cumin – this is to taste, I like a LOT so I used a tablespoon
Salt and pepper to taste
You can add any spices you like, if you like it hot add some red pepper flakes.
I like to taste and add until I get it where I like it.
Process all ingredients in a food processor until smooth.  Add more picante or lime juice if it is too thick.
I dip celery sticks in it, but you can dip any kind of raw veggies or homemade baked or air fried chips.
Lots of protein and no fat!

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Pumpkin Bread with Walnuts and Cranberries

I just made this, it just came out of the oven and smells amazing! My whole house smells like pumpkin pie.

Ingredients:
2 tbsps flaxseed meal
5 tbsps water
2/3 cup pure maple syrup
1/4 cup unsweetened applesauce
1 1/2 cups canned pumpkin puree
1/4 cup almond milk
1 cup chopped walnuts
1/2 cup frozen cranberries (you could use dried or fresh)
2 tsp pure vanilla extract
2 cups whole wheat flour
2 Tbs pumpkin pie spice
3 tsp cinnamon
1/4 tsp ground ginger
1/4 tsp ground nutmeg
1 tsp baking powder
1 tsp baking soda
1/2 tsp sea salt

Instructions:
In a small bowl, stir the flaxseed meal together with the water. Set aside for 5 minutes to thicken.
Preheat the oven to 325 degrees F. Lightly coat your loaf pan with nonstick spray.
In a large mixing bowl, whisk together the maple syrup and applesauce until well blended. Add the thickened flaxseed mixture, and stir until fully combined. Stir in the pumpkin puree, almond milk, and vanilla.
In a separate bowl, stir together the flour, spices, baking powder, baking soda, and salt and walnuts. Add the dry ingredients all at once to the wet ingredients. By hand, stir with a wooden spoon or rubber spatula, just until the flour disappears. The batter will be very thick. Fold in the cranberries.
Scrape the batter into the prepared loaf pan. Sprinkle the top with oats if desired. Bake for 50 minutes, then turn the oven off but do not open the door. Continue baking for 10 – 15 minutes or until a toothpick inserted in the center comes out clean.

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No Bake Protein Bites

These are great for after a workout or whenever you have a sweet craving. Only 71 calories each!

2 cups quick cook oats
1/2 cup peanut butter (or nut butter of choice)
1/4 cup maple syrup
1 tsp vanilla extract
1/2 cup hemp protein powder (or protein powder of choice)
1/8 cup unsweetened coconut (optional)
1/4 cup vegan chocolate chips

Stir all ingredients together, roll into 1 inch balls and refrigerate.

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Favorite Pasta Salad


This has become my newest go to lunch. The picture does not do it justice. You can play with the spices to suit your taste, I am always adjusting and adding. It is so yummy!

Chickpea pasta (I use Barilla chickpea rotini)
1 small jar sliced olives
1 can Read 3 bean salad
1 bag frozen broccoli or fresh
1 chopped tomato

Dressing:
1/4 cup Lemon juice
4 TBSP Balsamic vinegar
2 TBSP Maple syrup
Oregano
Basil
Rosemary
Onion powder
Garlic powder
Salt & pepper to taste
2 TBSP nutritional yeast
Sometimes I add a tablespoon of vegan mayo or dijon mustard

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Carmelized Onion, Spinach and Lentil Stew

Carmelized Onion, Spinach and Lentil Stew
4 yellow onions
6 small cloves garlic
6 cups veggie broth
1 can lentils
1 can mushrooms
2 bunches fresh spinach
Seasonings (to taste):
Thyme
Rosemary
Tumeric
Salt
Pepper
Liquid Smoke
Red wine vinegar or balsamic vinegar to saute onions, or just use broth

Saute onions in liquid of choice until brown, reduce heat, cover and simmer for 30 minutes. While the onions are carmelizing, prepare the garlic and spinach. When the onions are cooked down, add garlic and cook until garlic is fragrant, about 5 minutes. Add broth and spinach. After the spinach is starting to wilt, about ten minutes, add remaining ingredients and season to taste. Cover and simmer for 30 – 45 minutes.

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Vegan Taco-Frito Pie

I was craving Fritos, but also craving tacos, so I worked my magic and created a yummy combination of the two.  So good!!! And of course it would not be complete without a margarita, right?

Vegan Taco-Frito Pie
Ingredients:
1 small minced onion
1/2 bag meatless grounds of choice
1 package taco seasoning mix
1 tsp Mexican chorizo seasoning (optional)
1 can Rotel
1 can pinto or black beans
1 small can tomato paste
1/4 cup shredded non-dairy cheez
salt and pepper to taste

Instructions:
Brown onion in tiny amount of oil or broth. Add the meatless grounds and seasoning and stir until grounds are browned. Add remaining ingredients and mix well. Cover and simmer for about 20 minutes. You may need to add a small amount of water to achieve desired consistency. Serve over Fritos, top with more cheez, more Fritos, guacamole and diced tomato.

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Vegan Mexican Rice and Beans

  • 1 lb of rice, I used Banza chickpea rice but you can use any rice.
  • 1 diced onion
  • 1 Tbsp minced garlic
  • 1 can Rotel diced tomatoes and green chilis
  • 1 can black beans, drained
  • 1 can pinto beans, drained
  • 32 oz vegetable broth
  • 1 8 oz can kernel corn
  • 1 tsp soy sauce
  • 1/4 tsp liquid smoke
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • Salt and pepper to taste

Saute the onion in a small amount of vegetable broth.  Add the spices to bloom them.  Then put in the rice to crisp it a little.  Add the remaining ingredients and reduce heat to low.  Simmer for about an hour, stirring occasionally.

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Crispy Orange Tofu with Broccoli and Cashews

1 block of extra firm tofu, pressed
3/4 cup orange juice
1 Tbsp whole wheat flour (I didn’t have any corn starch)
1 Tbsp orange marmalade
1/4 cup soy sauce
1 tsp minced ginger
Salt and pepper to taste

Mix all ingredients and marinate tofu for 20 to 30 minutes.
Remove tofu and drain. Air fry at 350 for ten minutes, shaking or turning half way thru.  If you do not have an air fryer you can crisp it in the oven or in a skillet.
While tofu is cooking, put sauce in a saucepan over medium heat and stir to reduce. Add cooked broccoli, I used the steam in bag type, and toss in the sauce. Remove the tofu from the air fryer and toss in the sauce. Throw in a handful of cashews. You can serve over rice if you prefer. Enjoy!

A-Pinch-of-This-and-a-Pinch-of-That

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This Week’s Taco Casserole

Taco Casserole

This is yummy and satisfying!  I kind of used bits and pieces of other recipes and created my own version.

  • 1 diced onion, or frozen diced onion
  • 1 package extra firm tofu, crumbled
  • 1 pkg taco seasoning mix (I make my own blend in batches using cumin, onion powder, garlic powder, chili powder and smoked paprika)
  • 1 can black beans, drained
  • 1 can pinto beans, drained
  • 1 can whole kernel corn, drained
  • 1/2 can Rotel
  • 1/2 cup picante sauce or salsa
  • 1 package vegan cheese shreds
  • 1 package corn tortillas
  • 1 small can black olive slices (optional)
  • 1 diced tomato (optional)

Cook the onion in a small amount of veggie broth or water until translucent.  Crumble the tofu into the skillet and stir over medium high heat, adding the taco seasoning.  Once the onions and tofu reach the desired doneness, add the beans, corn, salsa, a quarter of the cheese and 1/3 of the tortillas cut into 1 inch squares.  Continue cooking over low heat until well combined.  Line the bottom of a baking dish with cut up tortillas.  Spoon the mixture from the skillet into the baking dish.  Top with the remaining tortilla pieces and the rest of the cheese.  Cover with foil and bake in a 350 preheated oven for about 30 minutes.  Let cool slightly and top with olives and diced tomato.  You could also add guacamole and other toppings of your choice.  Enjoy!

A-Pinch-of-This-and-a-Pinch-of-That

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New Page on Fitness

From Sedentary to Exercise Junkie

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