Blueberry Cacao Smoothie That Keeps Me Full For Hours

Starting off Monday with my go-to smoothie! I post this smoothie ALOT on my Instagram @wellbymel_ and that’s because it’s so damn easy, delicious, and all of the ingredients are super easy to have on hand. This is key for me because I travel so often, I always keep certain staples in my freezer and pantry so I don’t need to run to the grocery store the second I get home or get food delivered. This smoothie is low sugar and full of healthy fats to keep you full longer. I love it because I literally won’t even think about food for hours after I have this smoothie which I need esp on busy days. Here’s the recipe:

Ingredients:
1/4 cup blueberries
3/4 cup riced cauliflower
1.5 scoop collagen peptides
1/2 avocado
1 scoop sunflower butter
2 spoonfuls cacao powder
cinnamon
2 tsp monkfruit sweetener
almond milk to get the right consistency
Optional toppings: cacao nibs and hemp seeds

Blend until smooth, too with toppings, and enjoy!

Lentil Bolognese with Spaghetti Squash

Lentil bolognese on spaghetti squash for dinner last night. I’m definitely on a kick with all of the fall seasonal foods, but especially spaghetti squash. It is so easy to make and I love subbing it for traditional pasta. This is gluten free, dairy free, added sugar free, and vegan/vegetarian.

Ingredients:
1/2 cup dried lentils or 1 cup canned lentils
1 large carrot
1.5 cups tomato sauce
1/2 sweet onion
5 cloves garlic
salt
pepper
dried basil
1 medium spaghetti squash
Avocado oil
1/2 cup water

Directions:
1. Preheat oven to 400 degrees.
2. Heat spaghetti squash in the microwave for 5 mins to soften. After 5 mins, remove the spaghetti squash from the microwave and allow to cool. When cool, cut the spaghetti squash in half length wise and remove and discard seeds.
3. Place spaghetti squash in on a baking dish for 45-60 mins or until it has softened and you can remove the “spaghetti” with a fork.
4. Once finished, remove the spaghetti squash from the oven and allow to cool.
5. Peel the outside of the carrot and cut the carrot into small cubes.
6. In a pan, heat up avocado oil and add the carrot cubes to the pan. Cook for a few minutes or until the carrots begin to soften.
7. Cut up the sweet onion into small pieces and add to the pan with the carrots. Cook for 1-2 minutes.
8. Mince the garlic. Add additional avocado oil to the pan and place the minced garlic in the pan. Make sure the garlic is in the avocado oil so it can cook in the oil. Cook for about 30 seconds.
9. Add the lentils to the pan, tomato sauce, and water. Cook for a few minutes or until the bolognese begins to thicken
10. Season with salt, pepper, and dried basil.
11. Place the spaghetti squash on a plate and top with lentil bolognese.

Gluten Free, Dairy Free Pumpkin Bread

I made this pumpkin bread for fall this year and I’m loving it! It is gluten free and dairy free. It is sweetened with 5 dates and a tsp of monkfruit sweetener. It is made with all clean ingredients and super easy to make. Enjoy!

Ingredients:
1 can pumpkin puree (not pumpkin pie filling)
1 cup tiger nut flour
1/2 cup coconut flour
1/3 cup coconut oil
1 tsp baking soda
2 eggs
1 cup almond milk
5 fresh medoolan dates (not dried)
Pumpkin pie spice
Cinnamon
Nutmeg
1/4 cup pumpkin seeds
1 tsp monkfruit sweetner

Directions:
1. Preheat oven to 400 deg.
2. In a large bowl, mix pumpkin puree, tiger nut flour, coconut flour, and baking soda.
3. In a blender, add the almond milk and dates. Pulse until the mixture has an even consistency. Add the contents to the blender to the large bowl and mix.
4. Add Pumpkin Pie Spice, Cinnamon, and Nutmeg to the bowl and mix thoroughly.
5. Heat the coconut oil until fully melted and mix into the bowl.
6. Add 2 eggs to the bowl and mix until the entire bowl is evenly mixed.
7. Line a baking dish with parchment paper and add contents of the bowl to the baking dish.
8. In a blender, add 1/4 cup of pumpkin seeds. Pulse a few times until the pumpkin seeds are chopped. Distribute the chopped pumpkin seeds and 1 tsp monkfruit sweetner evenly across the top of the pumpkin bread mixture in the baking dish.
9. Place the baking dish in the oven for 1 hour.
10. After 1 hour, remove the baking dish to cool for 45 minutes to 1 hour.

Thai- inspired peanut spaghetti squash

I’m a huge fan of spaghetti squash, so I’m loving that it’s in season right now. I usually cook it with tomato sauces but I also really like to cook it with Asian-inspired dishes. This recipe is made with bok choi, red pepper, green onions to top. The sauce is made with pb, coconut aminos, coconut milk, lime juice, ginger, and garlic. It is gluten free, dairy free, and soy free.

Ingredients:
1 medium spaghetti squash
1/2 red bell pepper
Bok Choi
Green onions
Red pepper flakes

Peanut sauce ingredients:
1/4 cup pb
3 tbs coconut aminos
1 clove Garlic
Ginger
1/2 lime juice
3/4 cup cup canned coconut milk

Directions:
1. Preheat oven to 400 degrees.
2. Heat spaghetti squash in the microwave for 5 mins to soften. After 5 mins, remove the spaghetti squash from the microwave and allow to cool. When cool, cut the spaghetti squash in half length wise and remove and discard seeds.
3. Place spaghetti squash in on a baking dish for 45-60 mins or until it has softened and you can remove the “spaghetti” with a fork.
4. Once finished, remove the spaghetti squash from the oven and allow to cool.
5. Cut red bell pepper and bok Choi into pieces. Sautéed the red pepper pieces in a pan with avocado oil for a few minutes until the pepper begins to soften. Add the Bok Choi and and cook until softens.
6. Remove the spaghetti squash with a fork and place in pan with Bok Choi and red pepper.
7. In a strong blender or food processor, add garlic, lime juice, ginger, coconut aminos, peanut butter, and coconut milk. Use the liquid part of canned coconut milk. Note: canned coconut milk is used because it is creamier than boxed coconut milk.
8. Blend until evenly mixed. Add sauce to the pan with the spaghetti squash, red pepper, and Bok Choi and mix to distribute evenly.
9. Place a serving of Thai-inspired peanut spaghetti squash on a plate.
10. Cut green onions and add to top the plate. Add crushed red pepper to dish.

Sweet Potato Waffles🍠🍂🍁

I’m a HUGE sweet potato fan. It’s definitely one of my favorite vegetables, even if it’s on the starchy side. I impulse bought a waffle maker earlier this week because I wanted to make some sweet potato waffles. It did take me a couple of tries to get the recipe down, but now that I did it is so easy to make and you can do soo much with it. I’ve made both sweet and savory revisions of sweet potato waffles and all that you have to vary is what you season them with and what you add as toppings. I’ll show both a savory and sweet version of sweet potato waffles that I made so you can get some ideas.

Savory sweet potato waffle breakfast sandwich:

I seasoned this sweet potato waffle with salt and pepper. I used the entire batter to make one large waffle. I then topped this waffle with egg, sliced avocado, and hot sauce to make a breakfast sandwich. It was soo good!

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Sweet sweet potato waffle recipe:

I seasoned this sweet potato waffle with cinnamon, nutmeg, and a 1/2 tsp of monkfruit (optional) for a little extra sweet flavor. I cooked half the batter twice to make two medium sized sweet potato waffles. I topped this with coconut cream, pecans, and maple syrup.

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Below is the general recipe to make the waffles:

 

Ingredients:

Coconut oil

2 medium sweet potatoes

2 tbsp tiger nut flour

1 tsp baking soda

2 eggs

1 scoop of collagen protein

Seasoning: salt and black pepper for savory flavors, cinnamon, nutmeg, and (optional: monkfruit sweetener) for sweet flavors

 

Directions:

1. Turn on waffle maker to warm it up.

2. Coat the waffle maker well with coconut oil. Make sure it is evenly distributed throughout so the waffle doesn’t stick to the waffle maker.

3.  Make a small cut in each sweet potato and place in microwave for 5 minutes or until it has completely softened. Allow the sweet potatoes to cool.

4. Remove the peel from the sweet potatoes and mash the sweet potatoes into a medium sized bowl.

5. Add 1 scoop of collagen, tigernut flour, baking soda, eggs, and seasoning to the bowl and mix together.

6. Distribute the contents of the bowl evenly throughout the waffle maker. You can either make 1 large or 2 medium waffles with this batter, depending on how large/small or soft/crispy you want the waffle. For smaller, crispier waffles, split the batter in 2 and only cook 1/2 the batter in the waffle maker at a time.

7. Allow the waffle to cook for 8 to 10 minutes. Ignore the light if the waffle maker says it is ready earlier. Cook for longer if you used the full batter for a larger waffle or if you’d like a crispier waffle.

8. Top waffle with desired toppings!

 

 

 

Butternut Squash Soup

I’m definitely more of a summer person, but I’ve been making all of the cozy fall foods lately. I made butternut squash soup for dinner tonight. It is gluten free, dairy free, soy free, and added sugar free. See recipe below!

Ingredients:

1 medium butternut squash

1 red bell pepper

1/2 sweet onion

2 medium carrots

2 cloves garlic

Salt

Pepper

Avocado Oil

Toppings: green onions and pumpkin seeds

 

Directions:

  1. Heat the butternut squash in the microwave for about 5 minutes. Remove from the microwave and allow to cool.
  2. Once cooled, peel the outside of the butternut squash.
  3. Once peeled, cut the butternut squash into cubes, removing the seeds in the process.
  4. Cut onion and the red bell pepper.
  5. Place a pot on medium heat and add avocado oil.
  6. Cook the onion in the pot for about 30 seconds.
  7. Add the red pepper to the pot and cook until it begins to soften. Add salt and pepper.
  8. Add chopped and peeled cloves of garlic, cook for about 30 seconds, and then immediately add the cubed butternut squash to the pot.
  9. Add 4-5 cups of water to the pot and place on high heat. Allow the soup to boil for several minutes until the water begins to evaporate.
  10. Turn the pot off and allow to cool slightly. Using a hand blender, carefully blend the soup until the ingredients are fully blended.
  11. Place the pot back on high heat and heat until the soup forms a thick consistency.
  12. Chop green onions and serve the soup topped with green onions and pumpkin seeds.

Cauliflower Fried Rice

Don’t need takeout on rainy Sundays with this cauliflower fried rice. This babe is gluten free, dairy free, and soy free and full of flavor. It’s also not super heavy like regular fried rice so you won’t feel the need to curl up in a ball and binge watch netflix after consuming. Happy Sunday everyone! 

Ingredients:

1 package frozen riced cauliflower

2 chopped carrots

1/4 cup frozen peas

1/4 sweet onion

2 cloves of garlic

2 eggs

ginger

Gluten free coconut aminos

avocado oil

 

Directions:

1. In a pan, add chopped onion and avocado oil. Cook for about a minute or until fragrant.

2. Add the peas and carrots to the pan and continue to cook for a few minutes or until the carrots start to soften.

3. Add garlic cloves and additional avocado oil if necessary. Cook for about 30 seconds.

4. Add the cauliflower rice. Continue to cook and mix the contents of the pan until the cauliflower is cooked.

5. Push ingredients to the side and add two eggs directly to the pan. Allow to cook for about 1 minute and then begin to mix with the rest of the ingredients.

6. Continue to mix contents of the pan for and add ginger, coconut aminos, salt, and pepper. Cook for a few minutes or until the eggs are fully cooked. Make sure that the contents of the pan are fully mixed to disperse the seasoning. Serve in a dish and enjoy!