NutraChamps Blog

Category: Recipe

7 Incredible and Easy Protein Packed Breakfast Recipes!

Do you struggle to come up with breakfast ideas to keep you satiated and full? Are you looking for an energy boost from the food you’re eating in the morning rather than feeling lethargic and bogged down? Well look no further, we’ve compiled 7 delicious protein-packed breakfast recipes which are healthy and satisfying. Eating enough protein in the morning not only boosts energy but it also helps to regulate your appetite all day long!

Here are some yummy breakfast recipes you’ll definitely want to try out:

PBJ Breakfast Parfait

PB&J a classic combo that never gets old.. In this PBJ breakfast parfait you’ll get to pair some protein packed yogurt alongside crunchy peanut butter, a homemade berry chia jam, and some granola. This salivating combo will not only keep you full until lunchtime but it will also be reminiscent of those childhood days of enjoying a peanut butter & jelly sandwich.

Tip: Make these parfaits ahead of time and store them in the fridge for a quick grab-n-go breakfast!

Sweet + Savory Cottage Cheese Breakfast Bowl

In the past year, cottage cheese has made a great comeback. Going from a type of cheese that many didn’t talk about to a popular commodity for high protein snacks, meals, and desserts. One of the reasons cottage cheese is a great dietary choice is because it’s lower in calories and high in protein. Cottage cheese is also a great source of calcium! In this recipe, cottage cheese is the base and paired alongside toppings that have a sweet option and a savory option. This breakfast option is a light and healthy way to get your morning protein!

Southwest Tofu Scramble

Vegan or not, this southwest tofu scramble is a tasty egg alternative loaded with spices, onion, bell pepper, and kale! Just 8 ounces of this tofu scramble provides a whopping 20 grams of protein. This tofu scramble isn’t just a great source of protein but also hosts a variety of health benefits including Vitamin A, Vitamin C, and Calcium. You’re going to love how simple it is to whip up this breakfast in the morning, pair this tofu scramble alongside breakfast potatoes or a slice of sourdough bread and you’re set!

Breakfast Protein Bites

This breakfast option is perfect to make ahead as a grab-n-go option throughout the week or as meal prep! They’re made in a 12 cup muffin pan and contain a secret ingredient, collagen peptides powder! These bites are also made with eggs, veggies, and two different kinds of cheese! Quick, easy, tasty, and protein-packed. Not to mention, sneaking the collagen powder in there is quite genius for getting extra benefits for hair, skin, and nails!

Protein Baked Oatmeal

Who says oatmeal has to be boring? This recipe definitely proves that it doesn’t have to be! You’re going to love this recipe if you feel like having “dessert” for breakfast. With ingredients such as old fashioned rolled oats, vanilla protein powder, eggs, maple syrup as sweetener, fresh blueberries, and other on-hand pantry items. This delicious baked oatmeal contains 17 grams of protein per serving! Top it by drizzling some nut butter like peanut butter or almond butter and you’re set.

Halloumi Breakfast Sandwich

This recipe is a twist on a classic egg breakfast sandwich that you’re going to love…adding Halloumi cheese! The entire sandwich is a total of 20 grams of protein all together. Halloumi cheese is semi-soft and has a stretchy and rubbery texture. This cheese has origins rooted in Mediterranean culture and is made from sheep or goat’s milk. It does tend to be quite salty so make sure to limit the salt on all of the other ingredients you are pairing it with in this sandwich. Nonetheless, it’s a delicious combo you’re sure to love and enjoy!

Carrot Cake Oatmeal

You won’t believe just how much this oatmeal tastes like carrot cake, it’s literally dessert for breakfast except healthy! The spices and warming factor from the cinnamon makes it so comforting and it also contains the addition of peanut butter and cottage cheese for extra protein. This oatmeal will be sure to leave you full, satiated, and ready to take on anything in your day with energy!

Getting enough protein for breakfast doesn’t need to be boring, with these flavorful and creative breakfast recipes you’re going to go to bed looking forward to the breakfast you’ll have in the morning!

What did you think of these recipes? Which one would you try first? Let us know in our comments below!

February 16, 2024
Seven Simple Ways to Get More Fiber In Your Diet!
Let’s talk about bowel movements – A topic that isn’t so sexy to discuss but is very necessary for the quality of our lives. What many people do not realize is that our stool actually gives us indication into the state of our health. Bowel movements are one of the main ways in which waste gets eliminated from the body, specifically through the colon. When it comes to a “normal” frequency for bowel movements, a number doesn’t quite exist because everyone’s normal can look different. One thing is for certain though, constipation is far too common in the United States. While there are multiple reasons as to why a person may be struggling with constipation, one of the most common is that they’re lacking enough fiber in their diet.

Men and women require 25 to 38 grams of fiber daily, but most Americans are only getting about 16 to 17 grams on average!

This didn’t used to be as much of an issue as it is now since our ancestors would snack on a lot more fruits, veggies, nuts, beans, and seeds. In present day, many of these fiborous foods have been replaced with an ultra-process diet instead.

This is a definite health concern since a low fiber diet can be linked to different ailments such as IBS, heart disease, and even some cancers. The good news is that there are a variety of ways to improve the amount of fiber you intake! Not only will you start to feel better but it can even improve the health of your skin and help you to lose weight.

If you want to know about some of the best ways you can get more fiber in your diet and benefit your overall health, keep on reading!

1. Eat more fruits!

Starting off the list strong we had to mention the importance of eating enough fruits. Many fruits contain plenty of fiber among other beneficial compounds our bodies need such as minerals, vitamins, and antioxidants. Also known as nature’s candy, there are such a wide variety of fruits that help keep things going in the digestive system. Although all fruits are a good source of fiber, there are some that have even more than the others.

A few examples include:
- Avocado: 9 grams per fruit
- Raspberries: 8 grams per cup
- Blackberries: 8 grams per cup
- Pomegranate: 7 grams per cup of seeds
- Kiwi: 5 grams per cup
A great way to ensure you’re getting a solid combination of fruits in a delicious way is by making a fruit salad! Just cut up some of your favorite fiber rich fruits and eat them all together. One of the best ways to start the day is with a nice bowl of some fresh fruit. You’ll feel hydrated, refreshed, and nourished after a good night’s sleep. Just make sure to have a protein source shortly afterwards for balance and to stay full!

2. Popcorn

Did you know that one of the ultimate movie night snacks actually happens to be high in fiber too? Just one serving of air popped popcorn contains 15 percent of the amount of fiber that people need per day. The great thing about popcorn is that it’s also a low calorie food, especially when you make your own homemade without the use of fats or oils. Eating popcorn can keep the bowel movements regular and can even prevent constipation from occurring.

One tip is to make sure that you drink enough water with high fiber sources like popcorn. Without the adequate amount of water alongside fiber it can turn it to gel and make it a lot harder to digest. This can make stool become too bulky and harder to pass.

3. Lentils

Coming in at our third option for high fiber foods are lentils! This small but mighty plant-based legume is low in fat and packs a fibrous punch! Just one cup of lentils contains 15.6 grams of fiber! Another notable mention is that lentils are extremely nutritious and contain B vitamins, magnesium, zinc, and potassium.

There are different types of lentils that vary in size, color, and texture. Some of the varieties available include brown lentils, French lentils, Green, Yellow, Red, and beluga! Each of these varieties have distinct characteristics and keep you feeling satiated and full!

There are many great ways to enjoy lentils, you can add them into curries, soups, stews, salads, and bowls!

Here is a great resource for you to browse through if you want some interesting ways to use lentils: PickupLimes.

4. Sweet potato

Rich in orange and prominent in the antioxidant, beta carotene, sweet potatoes are an amazing option when it comes to getting enough fiber. They’re so versatile and can be eaten boiled, steamed, baked, and even fried. One cup of baked sweet potato with the skin provides 6.6 grams of fiber!

Sweet potatoes contain both soluble and insoluble fiber, both play an important role in a healthy digestive system as they’re necessary for different purposes. Soluble fiber dissolves in water to form a gel-like material, this can help to lower cholesterol and glucose levels. On the other hand, insoluble fiber works to speed the passage of stool through the intestines and adds bulk to it.

Not only are sweet potatoes this excellent source of fiber but they also contain many helpful vitamins and minerals which have been shown to directly benefit our vision, brain function, and the immune system!

5. Whole grains

Did you know that grains such as Bulgur, Quinoa, Whole Wheat, Brown Rice, Buckwheat, and Couscous are rich in nutrients and contain high levels of bran? Bran is the outer coating and shell of a grain which is very high in fiber! Whole grains also contain the endosperm and the germ which are the other two parts that make up the kernel alongside bran. All of these parts have their own unique benefits and provide important health benefits!

Not only will eating enough whole grains provide you with fantastic dietary fiber, but they also supply B vitamins, protein, magnesium, iron, phosphorus, and Vitamin E!

6. Chia seeds

Who would have thought that a seed so small could pack such a mighty punch? Chia seeds are an incredible option for supporting constipation as they contain insoluble fiber which helps to create bulky and soft stool. Around 2 1/2 tablespoons of chia seeds comes in at just around 10 grams of fiber!

Chia seeds contain the antioxidants quercetin and caffeic acid which support heart health and even inflammation in the body. Chia seeds are filling and can also be made into chia pudding and topped with nuts, seeds, berries, or any other topping of choice. This is amazing as a quick breakfast on the go and even a snack!

To make the base of a delicious chia pudding it really only takes three simple ingredients: a milk of choice, maple syrup or sweetener of choice, and the chia seeds themselves!

7. Flaxseed

Flax has been cultivated and grown for thousands of years. In Asia, it even had a role in Ayurvedic medicine! The nutrients in flaxseed are phenomenal! This plant-based crop provides healthy fats, antioxidants, and of course, fiber.

Ground flaxseed is an easy way to add onto your fiber needs since it’s versatile and can be sprinkled onto oatmeal, salads, or even added in smoothies.

A great alternative to marine products, flax is one of the richest sources of plant-based omega 3. There are multiple benefits of omega 3’s including skin health and blood pressure control.

As recommended earlier, it’s always important to drink enough water when consuming flaxseed!

Getting enough fiber in your everyday diet doesn’t have to be complicated as there are so many readily available whole food options at our local grocery store! In order for our bodies and mind to thrive and feel best, what we consume is very important. By starting to slowly add more fruits, fiber packed vegetables, seeds, and whole grains into your diet you can start to see an improvement in your digestion and bowel movements!

If you’ve made it this far, we would love to know your feedback and which fiber source is your favortite! Let us know below!
December 7, 2023
5 Plant-Based Whole Grain Recipes to Try

Plant-based diets are renowned for their health benefits. To illustrate, a recent Diabetologia study shows that consuming foods like fruits, vegetables, and whole grains can help prevent diabetes. That said, it’s easy to incorporate plant-based meals into your diet. You can follow recipes by notable Vegan YouTubers like Pick Up Limes—who feature plant-based recipes that are affordable and delicious. If you’re searching for satisfying substitutes for your favorite foods like salmon or steak, then the Edgy Veg can help you whip up some healthy alternatives!

Now, if you’re interested in plant-based meals, this article has listed five recipes that focus on one of the diet’s high-quality ingredients — whole grains.

Mushroom and Kale Farro Salad

Ingredients

1 ½ cups farro

1 small red onion

¼ cup vegetable broth

1 garlic clove, minced

2 cups mushrooms, chopped

3 cups kale

2 tablespoons tamari

2 tablespoons chopped parsley

¼ cup pomegranate seeds

¼ cup pumpkin seeds

Preparation

Boil the farro accordingly. Then, drain and transfer to a bowl and set aside

In another pan, heat the vegetable broth, then saute the onions and garlic. Stir in the mushrooms, kale, tamari, parsley, salt, and pepper. Cook until mushrooms soften.

Transfer the vegetables into the bowl with the farro and mix well. Fold in the pomegranate and pumpkin seeds before serving.

Cauliflower Rice Bowls with Pesto

Ingredients

1½ cups brown rice

1 cup chopped carrots

½ cup chopped onion

½ cup chopped red bell pepper

1 12-oz. package fresh or frozen cauliflower rice

2 cups fresh or frozen broccoli florets

1 15-oz. can of pinto beans, rinsed and drained

1 bottle of pesto

¼ cup low-sodium vegetable broth

Preparation

First, cook the rice in a rice cooker. A WeKnowRice guide illustrates that preparing the grain can be fool-proof with modern rice cookers. These help you achieve soft and fluffy rice with just a push of a button.

Transfer the rice in a pot and mix in bell pepper, carrots, and onion. Cover and cook for five minutes. Add cauliflower rice and broccoli; cook for another five minutes.

Toss in the beans, broth and pesto sauce; heat through, then serve.

Vegan Risotto

Ingredients

2 cups mushrooms champignon

1 cup brown rice

1 onion

1 teaspoon mustard

½ teaspoon chili flakes

1 teaspoon dry thyme

2 garlic cloves

1 teaspoon turmeric

Vegan parmesan

1 glass white wine

1 tablespoon vegan butter

4 cups vegetable broth

Olive oil

Preparation

Warm the olive oil in a saucepan. Stir in the mushrooms, and cook until soft.

Put oil in the skillet. Add the onion, turmeric, chili flakes, thyme, garlic, and mustard. Stir for one minute, then add the rice.

Pour in wine and stir until fully absorbed. Add broth to the rice until the liquid is absorbed, and mix for 20 minutes.

Add in mushrooms with their liquid, vegan butter and vegan parmesan, then serve.

Quinoa Bread

Ingredients

1 ½ cups quinoa

2 cups, plus 1 ¾ tablespoons water

3 tablespoons chia seeds

⅓ cup, plus 1 ½ tablespoons water

1 teaspoon salt

3 tablespoons, plus 1 teaspoon olive oil

2 teaspoons baking powder

2 tablespoons vinegar

1 tablespoon agave nectar or maple syrup

Preparation

Preheat the oven to 390°F. Pour the ⅓ cup, plus 1 ½ tablespoons water over chia seeds. Until a gel forms, let it stand for 30 minutes.

Cook the quinoa in two cups, plus 1 ¾ tablespoons of water with salt for 15 minutes.

Blend the baking powder, chia gel, oil, quinoa, sweetener, and vinegar in a food processor. A Tea & Cake for the Soul recommends using one with a pulse action for perfectly blended mixes..

Lastly, transfer the mix to an oven dish, place in the oven, and bake the bread for an hour. Let it cool before serving.

Vegan Mixed Grill Platter

Ingredients

1 zucchini, cut into ¼-inch-thick coins

1 cup broccoli florets

1 cup cauliflower florets

1 orange bell pepper, cut into 1-inch pieces

1 cup cherry tomatoes

4 plant-based veggie patties

6 cups torn romaine lettuce

2 cups cooked red quinoa

½ cup homemade vegan ranch dressing

Preparation

Place the first five ingredients on a grill pan. Grill until lightly charred.

Next, grill the burger patties until heated through. Then, cut patties into quarters.

On a serving platter, arrange lettuce in an even layer. Spoon quinoa over lettuce, then top with roasted vegetables and burger pieces.

Blend the dressing and ¼ cup water, then drizzle over vegetables and serve.

Plant-based whole grain recipes are equally tasty and healthy. Hopefully, you now have some ideas on what to cook for your next meal.

Check our latest posts at NutraChamps for more nutrition insights.

March 13, 2023
Deep Dive: Lion’s Mane
Would you eat a large, white, shaggy mushroom that resembles a lion’s mane?

Once I got past the weirdness of that sentence, and the texture, Lion’s Mane became one of my favorite mushrooms to indulge in!

Also known as hou tou gu or yamabushitake (or the hedgehog mushroom!), this mushroom has culinary and medical uses in Asian countries such as China, India, Korea, and Japan, but many North Americans have been enjoying the benefits for years. And not just in the kitchen, but in powders and capsules. This versatile shroom is a very popular choice for cognitive, heart, and gut health!

Let’s dive a little deeper into this mysterious, shaggy-looking mushroom!

The Basics

This fuzzy-looking mushroom is also known as Hericium Erinaceus. They’re pretty easy to identify, as you can see by the picture!

Depending on where they’re growing, they could look slightly different. As you can see in the picture here, the cluster of icicles are pointing up, while if they are growing on a tree, you may notice them hanging from a dead or dying hardwood.

If you don’t want to forage your own Lion’s Mane mushrooms, you can likely find it at specialty grocery stores, health food stores, or even more likely, farmer’s markets.

It’s incredible to look at, but even cooler to see how it can help your health! It may improve the development and function of nerves, it might protect nerves from becoming damaged, and lastly, it also seems to help protect the mucous membrane layer of the stomach.

Eating Lion’s Mane

Flavor profile: mild seafood flavor. If this isn’t your thing, you may want to steer clear. If you’re looking for some surf and turf, look no further. Cook this up in place of lobster or crab!

Grab it while it’s white, because once it starts to turn a shade of yellow, it’s not quite as fresh!

Lion’s Mane absorbs flavors and liquids like a sponge, so they will be full of flavor!

If you plan on eating Lion’s Mane, you’ll need to learn how to clean and store it.
- First, you’ll want to store your mushrooms in a paper bag in the fridge (but not in the produce drawer)
  - A paper bag will allow them to breathe. Keeping them out of the produce drawer will give them better airflow.
- Second, give them a quick rinse.
  - When you’re ready to eat them, give them a rinse to get any dirt off, but be careful not to soak them, as they can become soggy.
Now it’s time to cook your Lion’s Mane.
- First, slice off the bottom of the mushrooms, then cut into slices.
- Second, set your skillet/frying pan on medium heat and cook your mushrooms for 2 minutes. You can use either olive oil, butter, or any oil of choice. (Bonus points if you want to use your AirFryer!!)
- Third, flip & cook the other side for 1-2 more minutes, then add your seasonings. I personally love using salt and pepper or Okazu Spicy Chili Miso.
You’ll end up with a really cool pot luck side dish to enjoy with friends, or you can throw them in a sandwich, or even make vegan crab cakes!

Supplementing with Lion’s Mane

Lion’s Mane is said to help medicinally, whether enjoyed raw, cooked, dried, or steeped as a tea.

They contain bioactie substances that have beneficial effects on the body, especially when it comes to your brain, heart, and gut!
- Can protect against dementia
- Can help relieve mild symptoms of depression & anxiety
- Can help speed recover from nervous system injuries
- May protect against ulcers in the digestive tract (sometimes due to long-term use of NSAIDs)
- Can reduce heart disease risk (improves fat metabolism and lowers triglyceride levels)
- Can help manage diabetes symptoms (helps lower blood sugar & redue diabetic nerve pain)
It’s important to keep in mind that many of these studies have been performed on animals and it’s not quite certain if it is 100% accurate for humans. I’ve personally tried and loved the effects of Lions Mane, but because it isn’t as mainstream as other supplements, it’s still fairly new to North America and would require more human studies.

If you’re looking for a well-balanced Mushroom Supplement, look no further! We’ve got the perfect product! We wanted to perfect our pre-existing Smarter Mushroom product and come out with something that was completely Organic. Our new Lion’s Mane Mushroom Product is an upgraded version of our Smarter Mushrooms. They include 270 mg of Lion’s Mane mushroom, 95 mg of a Mushroom Wellness Blend (Organic Reishi mushroom and Organic Cordyceps mushroom), and 5 mg of Organic black pepper for that you can easily absorb all the shroomy goodness!

Recommended dosage for the benefits of Lions Mane is still unknown due to a lack of studies.

If you’re interested in trying out Lions Mane or any other Mushroom supplement, consult your family physician first.

Contraindications

As I said above, it’s important to always consult a doctor before adding a new supplement to your regimen. This is important so that you know you won’t have any negative side effects or contraindications based on your current medication(s) or health status.

So far, there isn’t much information out there about any contraindications with other medications. Some mild side effects could occur, though, such as stomach discomfort. There are some studies that show that it could also affect those with allergies and asthma.

Pregnant women should avoid using Lion’s Mane products as there is insufficient evidence available to determine safe dosage during pregnancy.

Conclusion

Remember, this isn’t a miracle mushroom. It’s not going to cure your cancer, it definitely won’t recover your brain injury, and it isn’t going to neessarily help you get off of anti-depressants. This is meant to be a supplement and not a cure-all.

That being said, I’m really hopeful for new supporting research to come out recommending Lion’s Mane! I know I’ve seen a huge difference in brain function alongside my other everyday supplements, and I think that the more we talk about these kinds of underresearched products, the more we can learn how to prevent diseases, rather than wait for them to occur.

If you have any questions or concerns or have been thinking of trying mushrooms for medicinal reasons, feel free to pop your question or comment in the comment section and I’ll get back to you! I’m not a doctor and I can’t recommend a specific dose, but I may be able to lead you to the right product if Lion’s Mane isn’t for you!

Resources:
- https://draxe.com/nutrition/lions-mane-mushroom/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3924982/
- https://examine.com/supplements/lionsmane/
- https://www.healthline.com/nutrition/lions-mane-mushroom#TOC_TITLE_HDR_4
- https://www.acouplecooks.com/lions-mane-mushrooms/
December 8, 2021
These benefits can’t be “BEET”
If you couldn’t already guess from the title of this blog post, we’re talking about beets in all their glory! These root vegetables are incredibly nutritious and all-around so beneficial. I’m going to breakdown all the reasons why you should be consuming more beets in your week.

Something I’ve noticed about beets is that either people love them or they hate them, there is really no in between. I just so happen to be a beet lover, and by the end of this blog post I hope to do my very best and convince you why you should adore them too!

In my experience, I’ve noticed that some people steer away from certain vegetables because they have had a negative experience eating them or trying them for the first time. Maybe they weren’t prepared in a way that best showcased their flavour, or maybe they tasted them as an ingredient in a dish they didn’t like. To any vegetable skeptics out there, the first thing I will say is that preparing vegetables in a way that truly allows them to shine is key.

There are plenty of ways to enjoy beets but here are some of my favourite ways to use them (recipes linked below)
- Beet Hummus
- Beet soup, otherwise known as Borchst
- Beet burgers
- Beet falafel
- Beets with goat cheese
I swear some of these recipes are so delicious that they will instantly transform you into a beet enthusiast! Don’t just take my word for it though, try it out! Now that we got some amazing recipes and different ways to use beets out of the way, let’s talk about all the benefits they provide.

Beets are absolutely packed with Vitamins and nutrients that so many of us can benefit from. Here are just a few:
- High in nitrates to provide long-lasting energy
- Loaded with iron
- Packed with fibre to provide relief to digestive turmoil
- Loaded with folic acid
- High in potassium
I think now might be a good time to talk about one of our NutraChamps products called, “Beet Heat” which as you probably guessed, contains beet root powder! All the benefits above can be found in a single scoop of our product!

This is perfect for you if you don’t love eating the vegetable form of beets, but still want to benefit from all the nutrients they have to offer. This product was designed to be easily mixed into your favourite beverages in juice or smoothie form, or it can simply be added to water!

For an optimal mix of powder to liquid, we recommend using a blender or shaker cup. We formulated our Beet Heat with the addition of grape seed extract for its proven ability to boost endurance and stamina by allowing blood to circulate more freely in your body.

Since this blog post is about all things beet related, I thought I’d share some interesting facts that you may not know about this incredible vegetable!
1. When harvested, the entire beet plant is edible including the leaves and stems. These parts of the beet are a great alternative for some of the most popular greens such as spinach, swiss chard, and bok choy!
2. Beet juice has been used as a red dye since the 16th century! Today, many people even use beet juice as a natural food colouring
3. It’s a hangover cure! Betacyanin which is the pigment that actually gives beetroot its color, is an antioxidant. This antioxidant helps speed up the detoxification of the liver. So next time you’re dealing with the morning after a fun night out, grab some beet juice!
Does anyone else feel “beet” from all the talking we’ve been doing about this vegetable? Ok, I’ll stop with the puns now. In all seriousness, I hope you learned something new about beets and maybe even feel more inclined to give them a second chance or keep eating them. Every time I write about the benefits of vegetables, it makes me thankful that we live in a world where so many things that come from our earth are incredibly healthy.

Cheers to health!
August 30, 2021
5 Vegan YouTubers Who Make Plant-Based Cooking Fun for Everyone

Almost two years ago I decided that I wanted to introduce more plant-based, whole foods into my diet.

For someone who didn’t really know where to start when it came to vegan meals, YouTube became my best friend.

I decided to make this lifestyle change because I learned about all the benefits that came along with adopting a plant-based diet. I also began to educate myself on some of the ethical and environmental benefits. With all of this information at my fingertips, making a change felt necessary to me.

I knew this change wouldn’t be easy at first, especially considering I grew up in an Italian family where most meals were focused around meat. What I did know is that I was ready to start making more home-cooked meals, start getting creative in the kitchen, and learn more about preparing plant-based dishes. So I began my search for the best recipes I could find, and let me tell you, what I found certainly did not disappoint!

I have never felt happier about my relationship with food!

I now view food as fuel, nourishment, and a source of joy. I genuinely enjoy cooking and trying new things, and honestly I don’t really miss meat. I don’t consider myself Vegan because I don’t completely restrict myself if I want to have cheese or fish, but eating predominantly plant-based has been life-changing! I have to give credit to the Vegan YouTubers that I found during my recipe searches. It’s because of them that I started to get excited about eating more fruits, vegetables, and legumes from our earth.

I have tested and tried a variety of recipes from the YouTube personalities that I will be sharing with you, and I have to say that both plant-based and non-plant based eaters will enjoy their channels!

Keep on reading if you’re ready to discover some plant-based food channels that you will be blown away by!

1. Pick Up Limes:

I could go on and on about just how incredible this YouTube channel is but it’s one of those things you need to experience for yourself! Let me tell you a little bit about Pick Up Limes.

This channel was started in 2016, by a dietician named Sadia. In 5 short years, this channel has grown to 3.2 million subscribers, and for a good reason. Sadia creates videos centered around nourishing, delicious, easy, and affordable plant-based meals! It’s not just her recipes that are absolutely incredible, it’s also who she is as a human being. Watching a video from Pick Up Limes makes you feel relaxed, cozy, and joyful. Out of any plant-based channel I’ve ever come across, this one has always been my favourite.

Here are a few of the videos I recommend you start with on her channel:

2. Gaz Oakley from Avantgardevegan:

This channel is simply SO cool! Gaz Oakley makes eating plant-based food look like one of the hottest things you can do for yourself and the planet.

Gaz was a professional chef for a number of years before going Vegan back in 2016. He combines his culinary knowledge and love for plant-based food to create amazing dishes that will make your mouth water. On his channel he has a plethora of videos to choose from with some of your comfort food classics, made vegan. I’ve tried a number of his recipes and what I love most about his videos are just how fun they are to watch!

Check these out:

https://www.youtube.com/watch?v=wR2g3jeoLCA

3. Jess Beautician:

I’m not quite sure when or how I came across Jess Beautician’s videos, but I am glad that I did.

Jess has a ton of “What I eat in a day” videos that are simply so satisfying to watch and beautifully done. I can’t quite put my finger on what it is about her videos that are so special, but I think the best way to describe it is that they are simple and effective. Jess also has a lovely british accent that makes listening to her walkthrough the recipes super relaxing and lovely!

I have found so many great lunch ideas from her videos and I’m so certain that anyone would enjoy her recipes, both vegan and non-vegan alike.

4. Rachel Ama:

Rachel Ama is a YouTuber based out of the United Kingdom. She is a lovely lady who truly glows from the inside out.

Her recipes are packed with flavor, dimension, and depth. She makes tons of Vegan recipes, not to mention, some of the best stews I’ve ever tried. She is a new mom and took a bit of a step-back from posting as much on YouTube, but her older videos are absolute gems!

She also has a new cookbook coming out called “One pot: Three Ways” which you can pre-order on her website.

Here are a couple of my favourite videos from her channel:

5. Edgy Veg:

Edgy Veg is one of the OG Vegan YouTube channels that has been around since 2012.

Candace, the face of the Edgy Veg, makes it her mission to revolutionize the way we look at food, eco friendly living, and feminism! What I love about this channel is that Candace often takes something that is far from being Vegan such as salmon or steak, and finds ways to make it plant-based and delicious! A lot of her videos make me think of what the future can look like with food: reducing our consumption of meat and finding delicious, healthy, and satisfying alternatives as a replacement.

I will link to some of her most interesting recipes down below:

Whether you’re fully Vegan or far from it, I honestly believe that incorporating more plant-based and whole foods into our diet is not only better for the planet, but also for ourselves.

I hope you were able to look through some of my recommendations and find some inspiration for your next meal or two! I think a lot of people have a misconception about plant-based food: they think that it’s just raw vegetables with no protein.

To be quite honest, I was pretty skeptical a few years back until I began to open my eyes and research a plant-based way of living. I can say with full confidence that I’ve never been more excited about food! I have tried some of the most amazing and nourishing plant-based recipes in the past couple of years. Maybe this will inspire you to do the same!

Alexia Palmeri is a 26-year-old personal development enthusiast! She looks at life experiences as an opportunity to always learn and grow. Alexia is also a broadcast journalism graduate with a passion and knack for communications and media. She is always on the lookout for new trends on social media and keeps up to date with what’s happening in the world. In her free time, Alexia enjoys socializing with family and loved ones, being in nature, cooking plant-based meals, and discovering new places to dine and adventure!

August 16, 2021
Summer Chill: Iced Coffee with Maca Powder
Iced, iced baby.

I’m not much of a Summer person because I like a nice hot coffee.

Unfortunately, I can’t enjoy it as much in the Summer. However, I’ve done some playing around, and I think I found a recipe that has worked for me just as well as my hot lattes.

This iced coffee provides a great source of energy, even if you use a decaf brew. I’d recommend switching up your coffee from time to time if your body can handle the decaf. It’s great for your body to adapt to something new!

Energy

Coffee isn’t the only thing that will wake you up in this bevy.

Some other energy sources in this iced beverage are Maca and Cacao powder.

Maca is a root that grows in Peru that we want everyone to know about. It can be taken daily for energy, alongside food. It can be eaten as the root itself, but I personally prefer taking it in capsule form so that I can save my calories for other foods I enjoy a little bit more. I cannot deny the benefits of taking Maca on a daily basis. It has been proven to increase libido and can increase testosterone in both men and women. What I find most fascinating is that it is said to help menopausal and postmenopausal women in almost all facets, including decreasing anxiety, insomnia, hot flashes, and depression!

Cacao is also very nutrient-dense. It’s high in antioxidants and nutrients like magnesium (which can help reduce stress), potassium, and iron. Cacao is also high in healthy fats, which helps to keep you satiated. It’s known to boost your energy throughout the day, rather than spike your blood sugar for a short burst of energy. Another perk to cacao is its alkaloid content, a naturally occurring compound found in many plants. It interacts with different neurotransmitters in your body to help you feel good. This is probably why we reach for a piece of chocolate when we aren’t feeling our best.

Milk

I personally no longer drink cow’s milk, as my body doesn’t like lactose or any dairy products produced where I live in North America. However, if you prefer the taste of it or can tolerate dairy, use it as you wish!

I have grown a liking to Macadamia and Oat milk, but I understand that this is not easily accessible everywhere. I would recommend looking for an option that works for you and your dietary preferences.

Many people like to use lower-calorie options, sometimes containing less fat. Keep in mind, lower-fat milk will contain more carbohydrates in the form of sugar. This includes, and is not limited to, any product that has: “reduced calorie,” “light,” “low fat,” on its label.

Be aware when you get rid of one property in a food source, you are likely adding another.

Ingredients:

→ Note: You will need a blender if you want to mix the powders well!
- Instant coffee blend or 1 cup of chilled coffee
- Milk or milk substitute (nut milk, oat milk, or leave it black!)
- Sweetener of choice (optional)
- 1-2 tsp of maca powder (3g-6g)
- 1 tsp raw cacao powder (2.5g)
- Ice
Instructions:
1. Start by placing 4 ice cubes in your blender.
2. Pour your cup of coffee into the blender.
3. Add your sweetener of choice (omit if not using sweetener).
4. Add your Maca and Cacao powder.
5. Optional: Add in a splash of milk beverage or a whole cup if you want more of a Flat White style drink (half coffee, half milk). You can choose to do this after you’ve poured your coffee into a travel mug or Clear glass so that you can see the milk and coffee start to blend naturally. 😉
6. Add more ice cubes to the finished product if you want it extra cold!
7. Sip with a straw or straight from the glass!
Recipe Notes

Depending on what you add to your iced coffee, your coffee could contain anywhere between 10 calories to 200 calories. If you do not add a high-calorie sweetener or any milk, you are drinking a chilled, adaptogenic coffee that will keep you powered up for hours.

If you drink this as a mid-day snack, you may want to add some milk as a boost of protein + calcium. This will add to the calorie content, meaning you do not need to take a break to eat a snack between calls or emails.

If you want an extra boost of superfoods, feel free to blend in extra ingredients such as hemp hearts, chia seeds, cacao nibs, or adaptogenic mushrooms. These ingredients will also add to the calorie content and affect energy levels in different ways. Try adding a little at a time to ensure this blend works for you.

Some sweeteners I would recommend are Agave, maple syrup, 1 date blended into the coffee, monk fruit extract, erythritol, Stevia, or honey. The options are endless. Try to choose an option that will not spike your blood sugar and give you a rollercoaster of energy throughout the day. Some of these sweeteners are 0 calories, and some are quite high in calories but have not been tampered with by humans or machines. I try to choose the option that spikes my blood sugar the least!

Coffee Bonus! Ice can be made of previously made and frozen coffee or espresso if you want to avoid watering down your iced coffee! This will add more zing to your drink!

Let me know if you end up trying this energizing Maca Summer Chill drink and how it went!
August 11, 2021
Maca for Dessert?!
Oh, Maca – the mystical superfood you see in many healthy latte and dessert recipes.

But what is it really? Is it like cocoa? Does it taste sweet? Let’s find out!

Here are some interesting facts about the mighty Maca*
- Maca grows exclusively in Peru at very high elevations!
- It is known as “Peruvian Ginseng” because it’s roots are chunky and for it’s function in helping with erectile dysfunction and boosting libido.
- Maca also contains flavanoids which helps to boost mood and may decrease anxiety and depression.
- Maca is known for boosting energy and may even improve memory.
Rather than relying solely on supplements and vitamins in pill form I want to get supplements that can easily be incorporated into recipes.

Maca Powder is one of those things because I see it often incorporated at boutique coffeeshops and in vegan recipes. Since adding Maca to lattes is pretty common, I thought “why not try making it into a healthy treat!” My husband, David loves ice cream so I thought that perhaps a version of it packed with lots of superfood goodies would be a fun experiment!

I used 4 super simple ingredients:
1. Plain Greek Yogurt: High in protein & probiotics
2. Dark Sweet Cherry: Reduce arthritic pain & stiffness
3. Honey: Heart-healthy and anti-inflammatory function
4. Maca Powder: Energy & mood boost
Instructions:

I used about 1.5 cups of greek yogurt and 1.5 cups of frozen chopped dark cherries with 3 tablespoons or honey and 1 tablespoon of Maca. I blended all those ingredients and poured it into a bowl to freeze overnight.

The next day I scooped some into a cup, added some more cherries on top and micro-planed a raspberry dark chocolate bar to create a nicely decadent layer over everything. The result was very yummy!

I wondered if I would be able to taste the maca, and surprisingly it really shone through the other flavors! On it’s own it’s kind of just earthy and mildly reminded me of powdered mushroom, but when blended with other ingredients, it took on this rich nutty flavor with a hint of cocoa lingering on my palate! I can see maca working really well in sauces like a molè.

This recipe is super flexible and can be adjusted to suit your taste. If you want more sweetness add more honey, if you want more creaminess change the ratio to more yogurt over cherries and then add chopped cherries into the mixture after blending.

If you’d like to try this recipe with the organic maca powder I used you can use my promo GROWANDGLOW at Nutrachamps.com and get 10% off!

To watch how I made this delectable treat check out my short recipe reel HERE! Or click here to visit my blog for more yummy recipe ideas.

*I am an affiliate partner with NutraChamps. While this product was gifted to me my review of NutraChamps products are always honest and shared with integrity.

#growandglow #championyourlife #nutrachamps #macapower #superfoodsnack #easysnackrecipe #easyhealthy #easydessert #glowsquad

My name is Jenn Choi, content creator, and positive mindset coach! My husband and I are parents to 2 cuddly and goofy Pitbulls and are recent transplants to Fort Worth, Texas. I share positive & intentional mindset shifts around life, relationships, and business on my website as well as sharing fun foods, recipes, clean and affordable beauty products & home items, and tricks to consume more wisely, save money, and find joy in what you already have!
August 2, 2021
Quick & Easy Papaya Guava Chia Granita

Papaya Guava Chia Granita… sounds delicious, right?

Spring is officially here and all I can think about are the HOT and SUNNY summer days approaching.

Ever since David and I just moved from the Pacific Northwest to Texas I wanted to come up with a healthy and refreshing snack/dessert for when I crave sweets while dealing with this southern heat.

It’s as simple as this…

I blended up a small bag of frozen papaya (about 21 oz) with chia seeds (1-2 tablespoons) and guava nectar (to taste) and got THIS tropical sunshine in a cup.

That’s right. Just 3 ingredients and you’re ready to chill in the warmer temperatures. It can’t get simpler than that!

Having worked with tea for many years I have a propensity for looking up health benefits of different ingredients, so here are some really great benefits you can get from papayas:

◊ Aids kidney health

◊ Packed with Vitamin A for healthy eyes

◊ Great for Heart-health

◊ Protects against skin damage

◊ Loaded with antioxidants

All these things are super important to me! Also, papayas are said to improve digestion because it contains the papain enzyme, which can make protein easier to digest.

Let’s not forget chia seeds, which are a great source of Omega-3 Fatty Acids, fiber & protein.

WINNING!!

Dragon Fruit is so 2020, let’s make Papaya the hero of 2021!

This quick, easy, yummy, and healthy recipe was brought to you by ME for a happy weekend! Have as a small refresher like me or as use it as the base of a smoothie bowl. I know you’ll thank me later!

For more content on intentional living to “be more happy” check out my website at Growwithjenn.com.

For daily happy content follow me on Instagram @ _grow.and.glow_

If you’re interested in trying out a NutraChamps product, here’s a 10% off code you can use for your next purchase! Simply enter GROWANDGLOW at checkout.

#freshfood #eatyourvitamins #eatwithme #veganrecipe #easydessert #healthydessert #smoothierecipes #plantbasedrecipes #tropicalvibes #foodblogger #foodielife #yum #eatwithme #beautyfood #mykitchenstories #healthyliving #intentionalliving #growandglow #glowup

My name is Jenn Choi, content creator and positive mindset coach! My husband and I are parents to 2 cuddly and goofy Pitbulls and are recent transplants to Fort Worth, Texas. I share positive & intentional mindset shifts around life, relationships, and business on my website as well as sharing fun foods, recipes, clean and affordable beauty products & home items, and tricks to consume more wisely, save money, and find joy in what you already have!

April 27, 2021