Stamina Tea 😘

Ingredients:

• 1 cup water
• 1 teaspoon grated ginger
• 1 teaspoon grated turmeric
• 1/2 teaspoon cinnamon
• 1/4 teaspoon black pepper
• 1 tablespoon honey or maple syrup (optional)
• 1/4 cup coconut milk or almond milk

Instructions:

1. Bring water to a boil in a small pot.
2. Once water is boiling, add the ginger, turmeric, cinnamon, and black pepper.
3. Reduce the heat and let it simmer for 5-10 minutes.
4. Remove from heat and let it steep for another 5-10 minutes.
5. Strain the tea into a mug
6. Add honey or maple syrup, if desired
7. Stir in the coconut milk or almond milk.
8. Enjoy!

Brown Stew Cauliflower

Ingredients:

* 1 medium cauliflower about 1 1/2 lbs* 2 tbsp grape seed oil

* 1 tsp sea salt

* 1 tsp freshly ground black pepper

* 1/2 tsp ground pimento berries/seeds allspice

* 1/4 tsp smoked paprika

* 1/4 cup onion diced

* 1/4 cup chopped carrots 

* 2 tbsp green bell pepper diced

* 1 clove garlic finely minced

* 1/2 tsp scotch bonnet 

* 1 tbsp chopped thyme

* 1 1/2 tsp Browning or may use brown sugar 

Instruction:

1. Cut cauliflower into flat steaks. Drizzle with grape seed oil. Sprinkle with salt, black pepper, pimento seeds, and smoked paprika. Gently toss to distribute.

2. Add onion, carrots, bell pepper, garlic, scotch bonnet and thyme. Again, gently toss to distribute.

3. Drizzle Browning to mixture, and with wet fingers, combine until cauliflower is darkened. 

4. Cover and refrigerate for at least 4 hours, preferably over-night.

Brown cauliflower:

1. Heat a large skillet on medium-high heat. Then add grape seed  oil. Allow oil to heat for 30 seconds.

 (You may add your brown sugar here if you don’t have bottled browning ) 

2. Separate the cauliflower for the rest of the ingredients. Add cauliflower steaks to hot pan in single layer, making sure to not overcrowd the pan, so that the cauliflower will properly brown. You may have to do it in multiple batches depending on the size of your pan. Allow the cauliflower to brown on one side before turning (3 – 5 minutes). Turn, and repeat on the other side. You may also have to stand the pieces on their heads to ensure the florets also brown.

3. Remove cauliflower from pan and transfer to a clean plate.

Sauté Seasoning and Stewing:

Ingredient:

* 2 tbsp grape seed oil

* 1 tbsp tomato paste

* 1/4 cup dry red wine

* Vegetable stock or water

* 2 tbsp ketchup

* 1 bay leaf

* 2 tsp non-dairy butter I use Earth Balance

1. Reduce heat to medium. Add remaining seasonings (onions, pepper, thyme, etc) to pan. Sauté, stirring often until onions are soft (4-5 minutes). Season with pinch of salt and black pepper.

2. Add tomato paste. Stir to combine and allow to cook for 1 minute. Season with a pinch of salt and black pepper.

3. Deglaze pan by adding red wine to hot pan and scraping the pan around to release all bits stuck to the pan. (This stuck bits are called suc.) Cook for another minute.

4. Raise heat to medium-high, then add the cauliflower back to the pan. Add ketchup and bay leaf.

5. Add enough vegetable stock or water to come up to the sides of the cauliflower without completely covering (1 – 2 cups). Season with a pinch of salt and pepper.

6. Cook uncovered for 10-15 minutes until cauliflower is fork-tender. 

Finishing Up:

1. By now the liquid should have been reduced to a thick sauce. If not, raise heat and allow to reduce for another 3-5 minutes until thickened. Turn off heat, but allow pan to remain on the hot surface. Add butter and allow to dissolve. Gently stir to combine.  Here I have it with some “provisions and flour” as they would say in Jamaica. 

Spicey Vegan Jambalaya

Ingredients:

*3 Tbsp. extra virgin olive oil

*1 large yellow onion, diced

*3 cloves garlic, chopped

*4 large stalks celery, diced

*1 heaping Tablespoon diced jalapeño (use more or less depending on how spicy you like things – 1 Tbsp. gives it a nice kick)

*4 cups diced fresh tomatoes (you could also use whole cherry tomatoes or one large can of crushed tomatoes)

*2 cups uncooked brown rice

*4.5 cups vegetable stock

*2 teaspoons vegan worcestershire sauce (you can find some good vegan varieties online or, if you don’t have any of the vegan stuff handy, just leave it out!)

*3 bay leaves

*1 teaspoon smoked paprika

*2 teaspoons hot sauce (I use Sriracha)

*salt and pepper to taste

*1.5 cups chopped cilantro, plus extra for garnish

Instruction:

1. Heat oil in a large skillet or saucepan (use one that has a tight-fitting lid)

2. Add onion, garlic, celery, and jalapeño to oil and sauté until onions are translucent, about 3 minutes.

3. Add tomatoes and cook an additional minute or two to soften them up.

4. Add rice, vegetable stock, worcestershire sauce, bay leaves, paprika, hot sauce, salt, and pepper to pan and stir to combine. Cover and bring mixture to a simmer. Let it cook for 20-40 minutes, until the rice has absorbed all the liquid and cooked through.

5. Stir in fresh cilantro and serve immediately. Garnish with extra cilantro.

I added roasted broccoli and a slice of avocado to top mine. I am greedy. 

Coconut Curry Lentil Leek soup

I used Leek but you could use Kale/Spinach 

Ingredients:

* 1 tbsp coconut oil (or olive oil)

* 1 large onion, chopped

* 2 cloves garlic, minced

* 1 tbsp fresh ginger, minced

* 2 tbsp tomato paste (or ketchup)

* 2 tbsp curry powder

* ½ tsp hot red pepper flakes

* 4 cups vegetable broth

* 1  can coconut milk

* 1 can diced tomatoes

* 1.5 cups dry red lentils

*1/2 bunch of leeks cleaned and chopped (or 2-3 handfuls of chopped Kale 

* salt and pepper, to taste

* Garnish: chopped cilantro (fresh coriander) and/or vegan sour cream
Instruction:
1. In a stockpot, heat the coconut oil over medium heat and stir-fry the onion, garlic and ginger until the onion is translucent, a couple minutes.

2. Add the tomato paste (or ketchup), curry powder, and red pepper flakes and cook for another minute.

3. Add the vegetable broth, coconut milk, diced tomatoes and lentils. Cover and bring to a boil, then simmer on low heat for 20mins add the leek and let simmer for 15 more minutes, until the lentils are very tender. Season with salt and pepper.
4. {Make-Ahead: May be cooled, frozen in air-tight containers, and re-heated over medium-low heat.}

5. Before serving, stir in the kale/spinach and garnish with cilantro and/or vegan sour cream.

* Replacing the coconut milk with 1 cup of broth will result in a bright red soup with and a more pronounced tomato flavor

* Replacing the diced tomatoes with 1 cup of broth will result in a creamier soup with a stronger coconut flavor

* Replacing BOTH the coconut milk AND diced tomatoes with 2 cups of broth will result in a soup soup with a lighter consistency but more pronounced spices, because it won’t have the coconut milk or tomatoes to temper them.

It’s an imitation McGriddle

It’s just two vegan pancakes and a black bean burger. 

Vegan extra sweet pancakes:

Ingredients:

2 tablespoons coconut sugar

1 1/2 cup flour (I used 1 cup rice + 1/2 cup wheat flour)

2 teaspoons baking powder

1/2 teaspoon salt

1 cup almond milk

1 tablespoon vanilla 

1 tablespoon coconut oil

1 tablespoon maple syrup 

Instruction:

Add flour, sugar, baking powder, and salt into a large bowl. Whisk the water and oil together in a small bowl. Make a well in the center of the dry ingredients, and pour in the wet. Stir just until blended; mixture will be lumpy.

Heat a lightly greased griddle (I use earth balance soy free butter) over medium-high heat. Drop batter by large spoonfuls onto the griddle, (I used a hamburger mold to get a perfect circle and a thick cake) and cook until bubbles form and the edges are dry. Flip, and cook until browned on the other side. Repeat with remaining batter.

Black Bean Burger recipe:

Ingredients:

* 1 (15 ounce) can black beans, drained and rinsed

* 
1/3 cup chopped sweet onion

* 
1 tablespoon minced garlic

* 
3 baby carrots, grated (optional)

* 
1/4 cup minced green bell pepper (optional)

* 
1 tablespoon cornstarch/ arrow root

* 
1 tablespoon warm water

* 
3 tablespoons chile-garlic sauce or Sriracha

* 
1 teaspoon chili powder

* 
1 teaspoon ground cumin

* 
1 teaspoon seafood seasoning Old Bay

* 
1/4 teaspoon salt

* 
1/4 teaspoon ground black pepper

* 
2 slices whole-wheat bread, torn into small crumbs

* 
3/4 cup unbleached flour, or as needed

Instruction:

* Preheat oven to 350 degrees F (175 degrees C). I use a baking sheet covered with parchment paper. You could just grease the baking sheet instead. 

* Put the black beans, onion, garlic, carrots, and green bell pepper in the food prosesser (I used one with an S shape on low) you could however just smush all of this in a bowl. 

* Whisk cornstarch, water, chile-garlic sauce, chili powder, cumin, old bay seasoning, pink salt,  and black pepper together in a separate small bowl. Stir cornstarch ( I used arrow root)  mixture into black bean mixture.

* Mix whole-wheat bread into bean mixture. Stir flour, 1/4 cup at a time, into bean mixture until a sticky batter forms.

* Spoon ‘burger-sized’ mounds of batter onto the prepared baking sheet, about a 3/4-inch thickness per mound. Shape into burgers.

* Bake in the preheated oven until cooked in the center and crisp in the outside, about 10 minutes on each side.

Spicy Fried Cauliflower

* 1 cup all purpose flour
* 1 tablespoon arrowroot powder or cornstarch

* ½ teaspoon salt

* ½ teaspoon cayenne pepper

* ½ teaspoon white pepper

* ½ teaspoon onion powder

* ½ teaspoon garlic powder

* ½ teaspoon sweet or smoked paprika

* ¼ teaspoon Old Bay seasoning

* 1 tablespoon nutritional yeast

* ⅓ cup hot sauce (I used  chili garlic sauce mixed with matoucks Caribbean hot pepper sauce) 

* ¼ cup unsweetened plain rice milk or other non-dairy milk

* 1 tablespoon Dijon mustard

* 5 cups safflower oil, or other frying oil

* 1 large head of cauliflower, cut into large florets

1. In a medium-sized mixing bowl combine the flour, arrowroot powder, salt, cayenne pepper, white pepper, onion powder, garlic powder, paprika, Old Bay, and nutritional yeast.

2. In another bowl combine the hot sauce, rice milk, and Dijon mustard and whisk until creamy.

3. Heat the frying oil in a large dutch pot or fryer. It should be around 350°.

4. Use one hand to carefully dip a cauliflower floret into the wet mixture, then drop it into the flour mixture. Use your other hand (it should be dry) to coat it completely. Dip it back into the hot sauce mixture, and again into the dry mixture, keeping one hand devoted to wet and one to dry.

5. Carefully lower the twice coated cauliflower into the hot oil. Repeat with remaining cauliflower until you can’t fit any more into the pot. Cook for about 4-5 minutes, until the pieces are golden.

6. Transfer fried cauliflower to a large plate covered with two sheets of paper towel to absorb excess oil.

7. Continue to cook the remaining cauliflower.

8. Serve hot.

Foods that help us get through menstruation.

The first of these phases is the week after your period, so you should start it the day after you stop bleeding. Each phase lasts about a week

The follicular phase: sprouted and fermented foods 

When: one week after your period
Estrogen is rising during this phase, so the best foods to eat are ones with prebiotics and 3-endole-carbinol, which help your body break down and metabolize the powerful hormone. Some good options are sauerkraut, kimchi, bean sprouts, and broccoli sprouts.

The ovulatory phase: raw juices and fresh, whole veggies 

When: two weeks after your period
Your estrogen levels surge even more this week, so it’s key to eat foods that help move it out of your body. Antioxidants and fiber will accomplish this, so load up on fruits and vegetables. To pack a bunch in at once, juice (apple, carrots, cucumber, kale) Still, it’s crucial to also eat plenty of raw, whole sulfur-rich vegetables (broccoli, bok choy, kale, and cauliflower) so your liver gets enough glutathione, a powerhouse molecule with a long list of vitamins.

 
The luteal phase: greens and grains 

When: three weeks after your period
At this point, progesterone levels surge along with estrogen, and then both start to wane, which can lead to mood swings (Bitch mode). That’s where vitamin B–rich foods come in: They help your brain produce the pleasure-inducing hormone serotonin. Grains like quinoa and buckwheat are key, also eat a lot of leafy greens during this time, since they pack calcium and magnesium that help regulate hormones. As a bonus, both grains and greens contain soluble fiber, which provides additional help with getting extra estrogen out of your body.

The menstrual phase: healthy fats and root vegetables 

When: the week of your period
Your hormone levels go back down during your period, and foods with fatty acids, like avocado, help keep your mood stable amid this shift. In the meantime, root veggies like sweet potatoes, pumpkin, carrots, and beets provide vitamin A to help your liver process estrogen.

You don’t have to restrict other foods from your diet but by having more of the suggested you WILL feel better. Listen to your body and honor the phase you’re in.

7 Day Juice Fast

For those looking for a great way to detox and shed a few extra pounds! 

You should not eat any solids during this 7 Day Juice Fast Plan. It defeats the purpose of it. So stay away from any solids, you’ll be Just On Juice for seven days.
If you get headaches, or strong cravings, it is normal for the first 2-4 days. Just stay focused and stay on the juice. Make an extra Juice to drink if you feel like you’re about to cave in and eat something solid.
Drink at least 16 oz of water after each juice meal. Make sure you are drinking plenty of water throughout the day.
Start each day off by juicing 1/2 lemon (peeled) and mix it with 12-16 ounces of warm to hot water. I do this as soon as I wake up each morning, it’s important to cleanse your digestive system and give you a good boost of energy. 
It’s recommended to have between 4-6 juices per day each consisting of 16-20 ounces. The below list is great to get you started with different juices. You can choose whichever juices you please while on your juice fast. The list takes into consideration you will try them all. So feel free to experiment you’ve got 7 days! 
Breakfasts:

Morning Glory

* 2 Apples

* 1 Cucumber

* 1 cup Blueberries

* 2 cups of Grapes

* 2 Kale Leaves

* 1″ Ginger
Jolt juice 
* 2 Apples

* 1 Orange

* 1 Cucumber

* 1/4 Lemon Peeled

* 4 Kale Leaves
Lunches: 

Mean Green

* 1 Granny Smith Apple

* 1 Cucumber

* 4 Stalks of Celery

* 4-6 Kale Leaves

* 1/4 Lemon Peeled

* 1″ Ginger
Bruschetta Tang
* 2 Tomatoes

* 1-2 Garlic Cloves Peeled

* 1 Bunch of Basil (20 Leaves)

* 1/4 Lemon Peeled
Dinners:

Sunset Passion

* 1 Beet Sliced

* 1 Cucumber

* 1 Carrot

* 1 Granny Smith Apple

* 4 Kale Leaves

* 1/4 Lemon Peeled

* 1/4 Lime Peeled
Green Machine:

* 4 Kale Leaves

* 2 Apples

* 2 Cups Spinach

* 1/2 Cucumber

* 2 Celery Stalks

* 1 Med Carrot

* 1″ Ginger

You may want to split up the 7 Day Juice Fast into two separate trips to the grocery store. You can do this by getting 12 apples, 12 cucumbers, 1 bag of celery and 2-3 bags of spinach or kale half way through the Fast.
After 3-4 days you will start to feel an abundance of energy, headaches will be gone, and you won’t be as hungry. This means you have overcome the hard part. 
It helps to take Ziploc gallon size bags and prepare your fruit and veggies ahead of time. I will put breakfast in one bag, and lunch in another bag, it cuts down juicing time in the morning.

Make sure you are coring your apples as you do not really want to juice the seeds.
You can pour any of these drinks over ice and enjoy them or drink them how they are.

Do not add salt, but feel free to add spices such as pepper, fresh mint, basil, oregano, chives, or thyme.

Shopping list:

* 12-15 Granny Smith Apples x 2

* 16 – 20  Cucumbers

* 1 Bag of Carrots

* 1 Bag of Oranges

* 6-12 Tomatoes

* 7 Beets

* 1 Garlic

* 1 Bag of Basil Large

* 4 Cups of Blueberries

* A Bag of Grapes

* 3 Bags of Celery

* 5 Big Bags of Spinach or 8-12 Bundles of Kale

* A Ginger Root

* 7 Lemons

* 2 Limes

Jerk Sauce

1/2 cup grape seed oil (you may use peanut oil if no allergy) 

1⁄2 cup pimiento (allspice berries)

1⁄2 cup organic brown sugar, packed

6 -8 garlic cloves

1-inch-thick piece fresh ginger, chopped

4 -6 scotch bonnet peppers

1 tablespoon ground thyme or 

2 tablespoons thyme leaves

1 -2 bunch scallion (green onions)

1 teaspoon cinnamon

1⁄ 2 teaspoon nutmeg

salt and pepper

The juice of 2 limes 

2 tablespoons coconut animos, 

Blend and refrigerate!! 

Vegan French Toast and Breakfast casserole

FRENCH TOAST

1 heaping Tbsp chia seeds (whole or ground into a fine meal so they’re undetectable)
1/2 Tbsp agave nectar or maple syrup (or sub honey if not vegan)

1 cup unsweetened almond milk (or any non-dairy milk)

1/2 tsp ground cinnamon

1/2 tsp vanilla extract

4-5 slices bread (It’s important to use a sturdy rustic bread or it can turn out soggy/soft)

Instructions

Mix all ingredients except the bread in a large, shallow bowl. Place in the fridge to activate for 10-20 minutes.

Preheat griddle to medium heat (~350 degrees F) and grease with 1 Tbsp vegan butter or coconut oil.

Dip each slice of bread in the batter for about 20 seconds on each side. If your bread is dry, leave it in a little longer. If you’re using sandwich bread, it should only need 25-30 seconds total to soak.

Place on griddle and cook until golden brown on the underside. Carefully flip and cook until the other side is golden brown as well – 3-4 minutes.

CASSEROLE 

3 flax eggs (one flax egg is 1 Tbls flax seed meal 3 Tbls water let sit for two minutes)

1/2 cup cheese (I used dyia)

1 1/2 cup almond milk 

3 slices of bread (cut into cubes) 

1 tsp salt

1 tsp pepper

This dish is dope because u can add whatever you want!!

My addition was broccoli and Italian herbs

OTHER ADDITIONS:

Corn, mushrooms, green onion, red, peppers, cooked coconut bacon, herbs, basil, thyme… etc. 

Instructions:

Preheat oven to 350°F. Mix ya eggs in a large bowl. Mix in the almond milk and cheese. Add the bread and carefully stir until all pieces of bread are moistened (don’t over mix or the bread may disintegrate).

Add the additions. Add salt and pepper to taste. If you have a lot of additions, you might need a couple more flax eggs to make sure that everything is at least touching some flax mixture. Just whisk in 2 Tbsp of almond milk for every flax egg you add.

Butter your casserole dish I used Two small 2cup Pyrex but you could use a 9×6 dish. Pour in the mixture and slide it into the oven

Bake in oven for 50 minutes to an hour, until the top is browned and the center springs back when touched. Remove from oven and let cool for 10 minutes before serving.