Tag Archives: vegan

{meatless monday : a flavourful riced cauliflower dish}

9 Jul

i made this delicious riced cauliflower one-pot make-ahead meal for lunch last week and it was so yummy, i just had to share the recipe! i love experimenting with random things in the fridge!

i’ve been really into using riced cauliflower as a replacement for grains and it does a wonderful job as an understudy. 😉

riced cauliflower has a great texture and maintains it well during the cooking process. i’ve purchased it both fresh and frozen and they both seem to hold up just fine.

i made this dish as i was trying to use up some leftover ingredients such as frozen asparagus from another recipe. i also had some frozen jalapeños that i grew last year and wanted to use.


so this is what i came up with {amounts are “ish”} :

  • 16 oz. fresh riced cauliflower
  • 1/2 cup black beans
  • 1/2 cup sweet corn
  • 1/2 cup diced asparagus {mine was frozen}
  • 1 medium size jalapeño, diced {ribs and seeds removed}
  • 2 tbsp hot sauce
  • 1 tbsp cumin
  • salt & pepper to taste

heat some butter or oil of choice on medium heat and toss in riced cauiflower. cook slowly until al dente. add in asparagus and jalapeño, cook until slightly tender then throw in black beans and corn and cook for another minute or so. sprinkle in hot sauce and spices and toss together. keeps well in the fridge for a few days. can be frozen for future consumption.

organic chicken or grass-fed ground beef makes a nice addition to this recipe. i made this one vegan because i like to eat vegan at least once a week… not for any particular reason other than keeping things in balance 😉


and i just-so-happen to love cumin! it’s one of my favourite spices… do you like cumin?

 

 

{i am a ritualist}

12 Jun

what can i say?! … i am a creature of habit.

i believe i have always been this way, but i don’t believe i have always lived this way…

over the last couple of years i have been particularly adamant about creating a healthy routine in my life… i have found myself purposefully setting intentions of a grounding “ritual” in my daily life from which i could draw strength.

at the very core of those routines and rituals is my desire for overall well-being.

i’m talking about wellness – inside and out – a sense of harmony… and i do believe that all starts within.

the more within myself i look, the more i realize that i absolutely THRIVE in routine. i believe part of that is because i recognize that all living things are in routine… and all living things exist by “obeying” certain laws of nature, many of which we as human beings are more removed from than i would prefer. nature is cyclical, and it is {for the most part} pretty predictable… therefore, nature also thrives in routine.

think about it…

all that to say, the more in touch with nature i’ve become, the more i’ve realized that i am as much a part of nature as nature itself. my body thrives in rhythm and routine, just as nature does.

one of the things i have been wanting to adopt as part of my healthy routine was including a daily vitamin supplement. although i generally eat a very well-balanced healthy diet, i’ve frequently struggled with finding a vitamin supplement that fit my desire for harmony and also fit my standards for well-being… which, i admit, are pretty high. 😉

and so it is with great enthusiasm that i say – I FOUND THAT!

which brings me to my purpose for creating this blogpost… my new best friend :

my ritual vitamins.

these wonderful vitamins came into my life serendipitously… as do most things that are “meant to be.” 🙂

as i said, i had already set the intent of finding a vitamin to add to my daily routine that would give me what i was looking for… an extension of my already healthy lifestyle choices, and SIMPLICITY.

what i love most about ritual is their simplicity. they have taken the guesswork out for us. instead of stuffing a tablet with unnecessary fillers and/or many of the nutrients that come from an already healthy diet, they’ve only included the 9 nutrients that most women lack or are deficient in… basically, it does what i have always believed a vitamin supplement should do… supplement, or as they say – “fill in the gaps”…


the 9 essential nutrients in ritual are :

  • vitamin K2
  • vitamin D3
  • vitamin B12
  • boron
  • iron
  • vitamin E
  • magnesium
  • folate
  • omega-3

so, instead of buying upwards of 4 or 5 bottles of different supplements, many of which include unnecessary fillers, you get all you need in 2 daily capsules. part of the allure for me is that it truly epitomizes the concept of “less is more.”

another reason i love ritual is the transparency – literally and figuratively speaking. the capsules are literally see-through… and the company is transparent by allowing the consumer to trace the source of each ingredient on their website.

ritual vitamins are made for women. they are non-gmo, vegan, gluten-free, sugar-free, and the company was founded by a woman. these vitamins are designed specifically for women. for one dollar a day, you can invest in your health by supporting an outstanding company that is truly revolutionizing the vitamin industry. plus, you get bioavailable nutrients that help you look and feel your best.

i have chosen to be an ambassador for this incredible brand because i believe in their mission and i am an advocate for voting with your dollars, as in putting your money where it matters. the $30 a month investment is one that provides a wealth of health.

please visit this link to start your ritual today : food and foto loves ritual

and stay tuned for my personal review on how this vitamin supplement has affected my overall well-being.


 

{dehydrated baby bananas}

2 Mar

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whenever i notice any kind of produce is starting to lose its freshness, such as these adorable baby bananas, i know it’s time to bust out the dehydrator.

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banana faces 🙂

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banana chips make for some great snacks!!

i also love to throw them in smoothies, as an alternative to frozen or fresh ones.


do you use a dehydrator? what are some of your favourite things to dehydrate? 

 

 

{baby pineapple!}

30 Nov

check out this cute tiny little pineapple i dropped a whopping five bucks on! haha

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i have to say, i think i’ve decided that pineapple might be my favourite fruit.

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this one was so adorably cute, i just had to have it!

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i obviously ate the whole thing in one sitting 🙂


pineapple nutrition fun facts :

pineapples are totally loaded with vitamin c – tons of it! they are also high in manganese and fiber. furthermore, they help support a healthy digestive track. pineapples are, somewhat surprisingly, a good source of b-vitamins, as well. and don’t throw out that core! – it’s full of fiber and can be tossed into your blender to make an awesome smoothie!

{meatless monday : whole grain couscous with fresno and mini bell peppers}

8 Feb

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i haven’t written a meatless monday recipe in a while. i came up with this one by accident.

i love love LOVE fresno peppers. they are so full of flavour and yet mild enough in heat to not overpower most dishes. i also love couscous; it’s simple and easy to make and reheats well, so i will often batch-cook it.

i shared this dish some with a friend this weekend over brunch and she commented on how much she liked it, so i thought i would share the recipe. as i said, i sort of came up with this on accident… but i’m glad i did, as i’ll be sure to make it again in the future!

simple ingredients :

  • 1 cup couscous, 1 cup water
  • 3 fresno peppers, chopped
  • 5-6 mini bell peppers, chopped
  • olive oil
  • S&P

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this is a very easy recipe to make. simply saute peppers in olive oil until tender then pour in water. bring to a boil and add in couscous. remove from heat, cover and let sit for at least 5 minutes. fluff couscous with a fork and sprinkle in salt and pepper.

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i also added in some cumin because i’ve been experimenting with spices… and i really liked it in this dish!

{what goes great with oktoberfest beer?? — homemade sauerkraut!!}

23 Oct

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ownin’ my german roots! 😉

i love love looooove making my own food. i especially love making things that are expensive to buy, but cheap to make. case and point : sauerkraut.

sauerkraut is one of my favourite things ever. it’s so good for you, and it’s been around for centuries… it’s one of those ancestral foods like homemade bone broth that has proven to be a staple for health in many ancient cultures for ages.

sauerkraut is FULL of healthy probiotics, which are essential for maintaining a healthy gut.

and it’s so super easy to make.

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start by chopping up your cabbage, as thin as you want/can get it… i find it helps to quarter the cabbage first, then cut into strips. you want about 1.5 pounds per 1 tablespoon of salt. once that is complete, add it to a large bowl and begin “squishing” the cabbage and salt together using your hands.

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this is another reason i love making sauerkraut – you get to play with your food! 😉 Continue reading

{healthy homefries}

18 Aug

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my grandpa used to say, “a potato will cure what ails ya…” and i’ve held on to his words over the years. i can hear him in the back of my head when i’m making mashed potatoes, or any variation of potatoes. i just happen to love them. probably in part due to my irish and german roots and also due to my grandma always teaching me how to stretch a dollar. the potato is an inexpensive food that is loaded with vitamins and minerals. when i was a kid, i used to chop them up into small bits, sprinkle them with salt, and eat them raw!

today, i eat them any way i can get them. lately, i’ve been making a potato hash, or potato homefries. it keeps well in the fridge, and you can make a huge batch and heat them up for breakfast or a side dish with dinner. top with a fresh egg, or dip in a little ranch dressing or ketchup… and nom nom!

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i’ve been keeping it pretty simple with mine :

  • russet potatoes {they are simply heartier and healthier}
  • bell peppers {i choose red for the colour and vitamin c}
  • garlic {does wonders for immunity and the body!}
  • onion {red, again, because – eat the rainbow!}
  • S&P {i mean, can’t have potatoes without it}

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simply heat up some oil or butter on medium to high heat and add in garlic, onions, bell peppers, and potatoes… then cook for 15-20 minutes, stirring occaisonally. you want the potatoes to crisp up a little bit… but keep in mind, if you are batch-cooking them, you can reheat them later and crisp them up at that time.

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super easy and simple. and you could even freeze these if you wanted to! but i doubt you will want to or have any left over, because they are just so yummy! 🙂

{meatless mondays : red quinoa with grape tomatoes, fresh corn, and black beans}

6 Jul

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this {vegan} dish is totally protein-packed and nutrient-rich. i just love quinoa, don’t you?!

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and did you know that quinoa is considered a complete protein… which means it contains all 9 essential amino acids. this makes it a wonderful protein-source for vegans. the black beans in this recipe add in healthy fiber, which is a great combination with the quinoa!

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i can eat these grape tomatoes like candy!

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and believe it or not, colorado boasts growing some of the best sweet corn in the US!

summer is for corn!!!! Continue reading

{“i can make that!” – coconut flax granola}

17 Jul

i get on these kicks where i think i have all the free time in the world to constantly be making my own food… particularly, easy snacks.  i’m such a label-reader, that i’ll look at the ingredients and be like, “i can make that!” 😛

this time, it was granola.

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i had a gigantic container of organic rolled oats sitting around, waiting to be turned into breakfast vitamix cookies, but i kept forgetting to buy jelly!  so as i was grocery shopping the other day, it came to me.  “dude, audrey – you should totally make your own granola!” what inspired this was my other new favourite obsession right now – yoghurt.  i know it’s nothing new to a lot of you, but i never much cared for yoghurt and suddenly – just like sauerkraut, and eggs – i can’t seem to get enough yoghurt. so – i was completely stoked when i saw my favourite brand, noosa had introduced a coconut flavour!!! holy smokes dude.  AHH–MAZING! and i love noosa because they use milk from pasture-based cows.  LOVE THAT!

anyway, to bring it all full circle, i was like, “self, you should just buy some coconut flakes {super cheap} and use some pantry items to create your own granola to compliment this amazing yoghurt discovery!” {sometimes i do talk to myself like that} and so i did it – i bought some organic coconut flakes for about $2.00 and had the rest of the ingredients at home.  as per usual, i didn’t exactly measure – so i don’t have an actual recipe for you, but if i can wing it, you can wing it! 😉

ORGANIC HOMEMADE COCONUT FLAX GRANOLA :

– rolled oats

– maple syrup

– vanilla extract

– coconut oil

– flax seeds 

– coconut flakes Continue reading

{meatless mondays : a simple spring recipe – creamy bok choy with sauteed garlic scapes}

14 Apr

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have you ever used garlic scapes?! they are also referred to as “green garlic”…

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first of all – how fun and wild-looking are they?!  …reminds me of my hair in the mornings 😛

you can start to find them popping up in some specialty stores, organic grocers, and maybe even at a farmer’s market…if you’re lucky to live where you can shop at one now!

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i just love garlic scapes!  they are not nearly as strong as garlic itself, and provide a fun texture to a dish. the “scapes” are the “flower stalks” of the plant, and are typically pruned or discarded in gardening practices.  however, this foodie knows better and has learned that they can be an amazing substitute for garlic itself. Continue reading

{meatless mondays : colourful roasted mushrooms w/ veggie ribbons}

24 Mar

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i noticed a few new followers have joined the fun – thank you and welcome!

in case you don’t know this about me, i love to eat anything with colour. i believe in living by the motto… well, a lot of “mottos” really – but one of them is “eat the rainbow.”  if your food has colour naturally, it is good for you!  this dish definitely meshes with that motto.  i whipped it up last week when i was doing a short veggie cleanse.  i just love mushrooms – do you?!

this is a great vegan dish, or a healthy random way to get in a ton of veggies all at once.  sometimes i’ll construct meals entirely of vegetables… this one i just made up on the spot, when inspired by the fresh-looking produce in the market.

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simple ingredients : portabella mushrooms, zucchini, purple cabbage, shredded carrots.

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i’m fascinated by the intricate insides of certain vegetables – like cabbage. Continue reading

{meatless mondays – vitamix breakfast cookies : a new holiday tradition}

23 Dec

this is my third year making my vegan thumbprint cookies {AKA “vitamix breakfast cookies”} to give as gifts or to share at work… or eat all by yourself 😉

so, here’s the original recipe in case you missed it…

———

these are always always always a hit.  i’m not much of a baker, but when i find something that is easy to make and that people like, i try to perfect it and make it my own.  i have yet to quite create the perfect consistency for these {i’m a bit of a perfectionist when it comes to anything i make or do}, but i do think i found the right name for them.  the ingredients are so simple and healthy that you could literally eat them for breakfast – and not feel at all guilty about it!! they are also great for holiday parties or after school snacks. a good source of dietary fiber and protein as well as healthy fats.

yields about 3 dozen cookies, depending on size variation.

as always, i’m a huge proponent for using as many organic products as possible when i cook or eat…

– 1 cup almonds or pecans or a mix of both

– 1 cup rolled oats {gluten-free works, too!}

– 1 cup whole wheat pastry flour

– 1/2 cup maple syrup

– 1/2 cup canola or safflower oil {which i haven’t yet tried}

– 1/4 teaspoon salt {i believe this constitutes as a “pinch”}

– your favourite jam or conserve {i have wanted to try a savory jam like jalapeno berry or something}

begin by preheating your oven to about 400 degrees. Continue reading

{product review : hilary’s eat well veggie bites – and my first giveaway!}

19 Nov

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hey friends!  a while back i wrote about hilary’s eat well veggie burgers… they have quickly become a staple in my tiny home.  i love the burgers, but i must admit that after trying the bites, they are definitely my favourite.  i like “bite-sized” things anyway and hilary’s doesn’t disappoint.

you can read all about the company in my last blogpost – here.  hilary’s eat well foods is a transparent company that is locally-owned and operated and they are also part of the non-gmo project – those are two of my favourite things about them. i’m such a fan and supporter and since i’ve collaborated with hilary’s eat well, i now have the fun opportunity of offering a giveaway!

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all you have to do is go to hilary’s eat well facebook page and “like” them.  then comment below telling me you did so, and i’ll enter your name in the drawing! Continue reading

{meatless mondays : rainbow quinoa featuring my homegrown tomato!}

9 Sep

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as i mentioned saturday, i harvested my first tomato from my early girl tomato plant… it was so exciting!

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i used it in this quinoa dish with some chopped zucchini and sauteed sweet onion…

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i ate two slices just to savour the flavour of hard work and dedication… plus, it’s the only one i’ve had all season so far!!  sigh… patience. Continue reading

{meatless mondays : heirloom cherry tomato risotto}

2 Sep

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you know how i feel about risotto right?!  that it’s like the greatest thing ever and i love to make it and eat it all the time?!

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like here

this was great, too.

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for this recipe, i featured these beautiful cherry tomatoes…

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i love the different colours and shapes… like humans! 😉

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hehehe 😉 Continue reading

{a week of vitamix smoothies — day one : blueberries, pineapple, coconut milk}

26 Aug

the kids are up early and back in school, the leaves are slowly beginning to change their colours, the air just smells different, and the produce section is starting to feature those fall harvests we look forward to…

and i figured since the seasons are about to change, i would honour the idea of cleansing with the seasons.  so, this week i will feature 5 different vitamix smoothie recipes – each creation will also feature seasonal blueberries… mmmmm…

so here’s the first one :

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this mix created such a pretty colour!  it’s always a surprise when one experiments with smoothie concoctions in the vitamix… but it’s also {obviously} half the fun! 😉

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– blueberries

– pineapple

– black grapes

– teaspoon local honey

– mango juice

– coconut milk

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{meatless mondays : my very first “official” product review : hilary’s eat well veggie burgers

5 Aug

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hey gang, i hope you enjoyed the weekend.

lots of fun things happening around here at food and foto!  for starters, i gained my 600th {+} follower last week!  i am always so humbled and grateful when anyone subscribes to the blog.  please allow me to take this moment to thank those of you who take time to read and follow and comment and engage… i just really appreciate it!  this blog wouldn’t be the same if it weren’t for you!

also, i received an email from a lovely rep at Hilary’s Eat Well a few weeks ago, asking if i would be interested in trying and giving feedback on some of their products.  i was familiar with hilary’s eat well, but had never actually had the pleasure of eating any of their products… so i was super excited for the opportunity to not only try them, but to write about it on my blog!  my first official review 😀

once i read up on the company, i was even more excited for the experience. Continue reading

{meatless mondays : rainbow quinoa w/ volcanic garlic and heirloom tomatoes}

29 Jul

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quinoa dishes are great for many reasons.  one thing i love about them is they are great served hot or cold.  quinoa is a wonderful source of protein and it is even a complete protein which means it contains all 9 essential amino acids.  this makes it particularly good for vegans or vegetarians.  i also love quinoa because i find it sustains my active body for a good while.

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i whipped up a quick batch to take to lunch for a few days using my amazing volcanic garlic, 1/2 a sweet onion, and 1 medium beautiful heirloom tomato.   Continue reading

{i don’t remember exactly what i put in this vitamix smoothie…}

17 Jul

…but it was still delicious!

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and pretty! …

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it appears to be berries, spinach, dates, coconut milk, flax… i feel like i’ve made this one before?! Continue reading

{meatless mondays : vegfest colorado!}

8 Jul

heyyyy, hope you enjoyed the weekend and had a nice holiday!

my vacation isn’t quite over yet, but i wanted to share these fotos from vegfest this weekend…

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…it totally poured like, 4 minutes after i got there.  hence, the super curly puff-ball of a fro on top of my head.  i kinda love it, though… i miss the humidity in a way, mostly because of how well my hair behaves with it – how silly is that. 😛

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not as silly as this cool car i saw when i first walked in… Continue reading

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