PBC Oatmeal Energy Bites

Need a quick snack that won’t leave you craving more? Think of a granola bar where the first ingredient isn’t sugar. That’s more like a dessert than a snack. It’s almost unheard of now to find a granola bar that fills you up and that has clean ingredients.

For example, take a Clif bar. which is marketed as “wholesome ingredients that are better for the planet.” on Walmart’s website. If you take a look at the nutritional information tab, the first ingredient is “Organic Brown Rice Syrup”. A few ingredients down the line is “Organic Cane Syrup”. For your macronutrients, there are 6 grams of fat, 43 grams of carbohydrates, and 10 grams of protein. Even worse, there are 21 grams of sugar, which is equivalent to 5.25 teaspoons of sugar (4 grams = 1 teaspoon). That’s 2x more sugar than protein. According to the FDA, the daily recommended dose of sugar is 50 mg, which equates to 12.5 teaspoons of sugar for a 2000 calorie diet. Here’s an article that describes more on the legislation regarding added sugars.

Take another granola bar that is marketed at children. Quaker Oats states on their Chewy Chocolate Chip Granola Bars “Every chewylicious bite is made with real, mouth-watering chocolate chips the kids will love. Plus each bar contains 9 grams of whole grains and no artificial preservatives, artificial flavors, or added colors, making it a great choice for snacking anytime!”. The macronutrients are 3.5 grams of fat, 17 grams of carbohydrates with 7 grams of added sugars. While the numbers don’t seem too alarming, sugar is listed in the ingredients multiple times with a scant amount of vitamins. Would you want your children to eat this when you can easily make your own at home for cheap?

One or two of these is all you need. There are only 11 ingredients in my homemade Oatmeal PBC energy bites, which makes these nutritionally superior to anything you can find on the market. The nut butter adds the extra protein will slow down the digestion. With hemp seeds, chia seeds, and flax seeds, these granola bars pack a punch with enough fiber to leave you full for hours.

Even the pickiest of eaters will clear their plates. Be prepared for messy hands. If you have kids, let them do the rolling because they will enjoy it. Anywhere I brought my energy bites have been a raging success, which is why I am sharing the recipe for anyone to prepare these on their own.

Ingredients:

• 1 cup old fashioned oats

• 1 cup cocoa powder

• ¾ cup nut butter of choice (I used peanut butter)

• ¼ cup maple syrup

• 3 Tbsp. honey

• 1 Tbsp. brown sugar (or add more honey)

• 1 tsp vanilla extract

• ¼ cup unsweetened almond milk or any other lactose-free milk, divided

• 1 Tbsp. hemp seeds

• 1 tsp chia seeds

• 1 tsp flax seeds

Directions:

1)      Combine all ingredients into a large bowl (except the almond milk)

2)      Mix in almond milk 1 tablespoon at a time until everything is incorporated and no dry ingredients remain.

3)      Let the mixture sit for at least an hour covered in the fridge.

4)      Tightly roll into balls with a 1-inch diameter using your hands. I was able to get about 3 dozen per batch.

Sources:

1) Walmart

2) Quaker Oats

3) FDA

Egg-Free Baked Avocado Fries

Have you tried deep-fried avocados before? It’s been a trend popping up over the last few years that tends to show up at bars and burger joints. To be honest, I never heard of this way of cooking avocados until recently. I’ve put avocados in smoothies, as a pasta sauce, and as a sandwich spread to swap instead of mayo. I’ll eat it in sushi, as guacamole, or in a protein bowl.

In the country where we deep fry everything, it seems like a no-brainer. As I get closer to 30, my stomach can’t digest fried food anymore. I experience symptoms of Leaky Gut. It isn’t talked about much in Western Medicine because the majority of those doctors are trained to prescribe medicine to cure symptoms. Instead, I’ve looked closer at my diet in order to minimize or eliminate trigger foods. The pain of bloating and constant trips to the bathroom isn’t worth it for the few minutes I get to enjoy the fried food.

Many times, it feels like I’m alone while I’m watching my friends enjoy fried foods in front of me. I experience the sensation of what the food would taste like in my mouth as well as the placebo feeling of eating the food. Seeing the fried food in front of me makes it more tempting to want to eat it. I ask myself if the benefits of eating fried foods outweigh the costs before putting anything in my mouth. Most of my friends don’t watch their diets nearly as much as I do. However, my healthy food is always a hit when I bring it around. Every time someone enjoys my food and reflects on their own eating habits, it means that I’ve succeeded in promoting the RAD brand.

The inspiration for this dish came out of thin air. I had a bunch of avocados I needed to use and I was sick of eating guacamole for the millionth time. Plus, that leads to eating a lot of potato chips (another trigger food). I thought, why not bake it? I found that vegenaise is a fantastic swap for having eggs. It also serves as the flour because I dip it straight to the bread crumbs. To my surprise, this formula sticks to the avocado and is a much lighter alternative to the traditional breading method. My one piece of advice before eating these is to make sure not to eat too many. They are still high in fat and too much of a good thing can become a recipe for more inflammation. 1/2 an avocado would be a proper serving size. With a hint of sriracha aioli, this can be served on almost anything. Or you can eat them standalone as an appetizer. Whatever you choose will be delicious. Feel free to share your creations in the comments.

Ingredients:

For the Avocadoes:

• 3 ripe avocadoes, peeled and cut into slices

• 1 cup panko bread crumbs (preferably gluten-free)

• ½ cup grated parmesan cheese (** see notes below)

• ½ cup veganaise

• 1 Tbsp. garlic salt

• 2 tsp Italian seasoning

• Freshly ground black pepper to taste

For Sriracha Aioli

• ¼ cup vegeneise

• 3 tsp sriracha

• 1 tsp garlic salt

Directions:

1)      Preheat oven to 350 degrees F.

2)      Cut avocadoes in half. Core and cut them into 4-5 slices per half. Peel the skin off and set aside.

3)      In 2 separate bowls, put the veganaise and dry ingredients for breadcrumb mixture. Take one slice of avocado, dip to coat in the veganaise, and then get a generous coat of breadcrumbs. Shake to coat excess breadcrumbs.

4)      On a prepared baking sheet, place the breaded avocadoes. Cook for 20 minutes rotating the tray after 10 minutes. Cook extra for a bit more of a brown crust.

5)      Combine ingredients for sriracha aioli and serve.

** Alternatively, you can air fry these at 350 degrees for 5-10 minutes, flipping after 5 minutes.

** This dish can be made completely vegan if you omit the parmesan cheese. You can use this recipe instead if you want to make a vegan parmesan cheese

Sources:

1) Healthline

2) Minimalist Baker

Plant-Based Taco Wontons

A family-friendly out-of-the-box version of tacos

Craving tacos and looking for a more family-friendly way of eating them? I’ve done the out of the box thinking for you. My family grew up eating tacos because it’s a cheap and easy way to feed the family. After a while, that gets boring. I wanted something else that wasn’t another trip to the golden arches.

A few weeks ago, I had the idea to cook my own potstickers at home. They were absolutely delicious. Afterward, I had leftover wonton wrappers and a lot of vegetables. I was craving tacos but didn’t want the greasy or floury shell. Lately, I’ve found that eating an excessive amount of corn has been upsetting my stomach beyond measure. Corn is also one of the most highly sprayed plants with glyphosate, which can cause inflammation in the gut. Instead, the idea of making taco wontons was born.

Making wontons is a great way to help with portion control, especially because each piece is bite-sized. It can be eaten in one or two bites, versus a whole taco. If you’re by yourself, this could be a tedious process because it takes a while. This will test your patience, but it’s worth the time if you want to turn your meal into a creative masterpiece. Be prepared to get messy in the process. Brownie points if you can get your family to help you. It’s a great activity to do with young kids to turn into an arts and crafts project. Turning food into fun is the best way to start children eating healthy at a young age. I used plant-based meat to make this a completely vegetarian dish. If you want to go the extra mile and make this a complete meal, I prepared nopales and guacamole. I added mangos to the guacamole to give the dish a sweet and salty bite. That way you get your healthy fats, vegetables, lean protein, and carbohydrates. Find my popcorn-worthy recipe below.

For the Wontons:

• 1 lb Plant-Based protein

• ½ green or red bell pepper, diced small

• ¼ red or white onion, diced small

• ½ small roma tomato, diced small

• 1 clove of fresh garlic, minced

• 1 tsp chili powder

• ½ tsp paprika

• ½ tsp cumin

• ½ tsp Italian seasoning

• Salt and pepper, to taste

• A handful of fresh cilantro, chopped

• 1 pack of store-bought wontons

• Top with fresh cilantro and green onion

For the Nopales:

• 3 nopales, chopped

• 1 serrano pepper, sliced into strips

• ½ green or red bell pepper, sliced into strips

• ¼ white or red onion, chopped

• 2 cloves garlic, minced

• 3 Tbsp. Extra Virgin Olive Oil, divided

• Salt and pepper, to taste

• Top with squeezed lime juice, fresh cilantro, and green onion

For the Mango Guacamole:

• Use my restaurant quality guacamole recipe

• 1 Mango, diced

• Top with fresh cilantro and green onion

Directions:

1)      Prepare the nopales by following the directions here —> this website explains it very well and would like to give credit

2)      In a sauté pan, add 1 Tbsp. of olive oil to the pan. Add the prepared nopales and salt to the pan. Cook on medium heat and let it simmer (covered) for 15-20 minutes until the liquid in the center has evaporated. Set aside.

3)      Chop the rest of your remaining vegetables for the nopales, wontons, and guacamole.

4)      In a mixing bowl, add all the ingredients for the wontons. Mix everything around with your hands until everything is incorporated.

5)      Carefully wrap your wontons by using 1 heaping teaspoon of the mixture into the middle of the wonton wrap. Dip two fingers in water and tap the outsides of the wonton until damp. Do not over soak or they will rip apart while you’re closing them. To close, gently fold into a triangle and press the edges down with a fork to secure the sides together. Remove any excess mixture as you close the wontons if it starts leaking out the sides.

6)      Preheat your air fryer to 400 degrees. Place as many wontons in the air fryer that fit and cook for 8 minutes.

7)      While the wontons are cooking, add the remaining tablespoons of olive oil into the pan with the nopales and sauté the remaining peppers for 5 minutes.

8)      Prepare the guacamole by mixing all of the ingredients into a large bowl.

9)      Enjoy the wontons with guacamole on top and a side of the nopales to make this a well-rounded meal.

Chickpea Burgers, Say What?!

Enjoying meatless burgers with a smile

Chickpea burgers say whaaaaat? I might have gone mad with this recipe. Who the hell would ever think to put chickpeas in a burger besides for a vegetarian? While I’m not vegetarian, I’ve been learning more towards adopting a plant-based diet. The closer I get to 30, the more that my body can’t digest heavy protein and fats from red meat. My body is craving more vegetables and I’m honoring that. As I age, I am honoring my body to provide it with only the most nutrient-dense food. I’m not perfect, but my gut feels better every time I choose vegetables over pizza.

I spent years educating myself about the benefits of a plant-based diet. Documentaries such as “What the Health?” and “The Game Changers” have been sources of inspiration to make this shift. My goal is to show people that there are alternative recipes to your favorite unhealthy dishes if you think outside the box.

Inspired by: https://www.101cookbooks.com/ultimate-veggie-burger/

Ingredients:

• 2 15 oz cans Garbanzo beans, drained and rinsed

• 5 oz bag of fresh spinach, wilted

• 2 sweet potatoes, peeled and cut into fries

• ½ white onion, cut in quarters

• 1 lemon, zested and juiced ** If you don’t like too much citrus, feel free to use half the lemon

• 4 large eggs

• 2 Tbsp. seasonings of choice (I enjoy Trader Joe’s Everything but the Bagel Seasoning)

• ¼ cup cilantro, chopped

• 1 ½ cups gluten-free panko bread crumbs

• 4 Tbsp. Extra Virgin Olive Oil, divided

• Salt and pepper, to taste

Directions:

1)      Combine all of the ingredients except the olive oil, sweet potatoes, and spinach in a blender or food processor. Blend until smooth. It’s alright if there are some chunks in there.

2)      Peel and cut your sweet potatoes into fries. To cut your sweet potatoes into fries, cut the potato the long way in half and cut those in half again. Cut each fragment a quarter-inch thick. Last, cut them in quarter inch slices again to achieve the fry-like shape.

3)      Season the sweet potatoes with 1 Tbsp. olive oil, salt, and pepper. Preheat the air-fryer to 375 Degrees F. Cook for 20 minutes or until crispy. Stir halfway through.

4)      To cook the bean burgers, heat a flat pan with 1 Tbsp. of olive oil. In ¼ cup servings, scoop 4 onto the pan to cook at a time. Flip after 5-7 minutes or until golden brown. Cook again for 5-7 minutes on the other side. Add more oil if the pan starts to get dry.

5)      With the remaining 1 Tbsp. olive oil, sauté the spinach until it wilts.

6)      Serve with desired toppings. I used Ketchup, Dijon mustard, and BBQ sauce. Enjoy with wilted spinach and sweet potato fries.

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Baked Salmon Cakes

I’ve been on quite a MasterChef binge since quarantine. For one of the challenges, competitors were forced to cook with either canned or fresh salmon. A lot of the competitors struggled with the canned salmon, which inspired me to create my own elevated version. I would eat these all the time at home, which got me sick of salmon cakes. They were crusted with corn flakes, which made them taste bland as hell. Only a ton of sauce could save the dish. It’s been years since I prepared these salmon cakes. I went back to the archives to pull out this delicious recipe for the 4th of July. It tasted good enough to eat without sauce but decided to add one so you can make this into a salad for a complete meal. My friends enjoyed it so much that they’ve been asking me for the recipe.

Inspired by: http://www.skinnytaste.com/baked-salmon-cakes/

Ingredients:

• 1 14 oz can wild Alaskan salmon filet

• Olive oil cooking spray

• 1 Tbsp. Extra Virgin Olive Oil

• 3 cloves garlic, roasted whole and minced

• 3/4 cup diced red onion (1 small onion)

• 1/2 cup diced red bell pepper (1 small pepper)

• 1/2 cup diced yellow bell pepper (1 small pepper)

• A few handfuls of greens (I used arugula)

• 1/4 cup minced fresh flat-leaf parsley

• 1 Tbsp. capers, drained (optional)

• 1/4 teaspoon hot sauce

• 1 1/2 tsp Old Bay seasoning

• 1 cup seasoned breadcrumbs (I used Panko gluten-free bread crumbs)

• 6 Tbsp. vegenaise (or mayonnaise of your choice)

• 1 Tbsp. Dijon mustard

• 1 lemon, juiced

• 2 large eggs, lightly beaten

• Salt and Pepper, to taste

For the Vinaigrette:

• 2 cloves garlic, diced

• 1 cup olive oil

• 1 tablespoon Dijon mustard

• 1 tablespoon honey

• 3 tablespoons white wine vinegar

• Salt and Pepper, to taste

Directions:

1) Preheat oven to 375°F. Spray a non-stick baking sheet with cooking spray. Add the onion, red and yellow bell peppers in the oven for approximately 15 minutes. Stir, and cook for 5-10 until the veggies are browned. Set aside to cool to room temperature.

2) Open the can of salmon and drain the water. Pat dry and add to a medium-sized bowl. Add the remaining ingredients and roasted vegetables while continuing to combine the mixture. Cover and chill in the refrigerator for 30 minutes, this will make them easier to shape and become less sticky.

4) Shape the batter into 1/4 cup each cake and place on a prepared baking sheet.

5) Bake about 10 to 12 minutes on each side, or until golden brown.

6) Serve with honey mustard vinaigrette on top of a bed of greens.

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The Best Pasta Salad

I don’t know about you, but the holidays always inspire me to think of my best culinary creations to share with friends and family.

It brings me joy to be able to share recipes not only that taste good but also has plenty of nutritional benefits.

When you think of the 4th of July, what do you associate that with? BBQs, fireworks, and summertime are the first 3 topics that come to mind.

A typical BBQ meal consists of burgers, hot dogs, chips, baked beans, some sort of dip, and of course, potato and pasta salad. I’m not even going to get into the beverages.

In my opinion, you gotta have something refreshing to cool down the heaviness from the meat. I can’t just eat a burger with chips and call it a meal. Protein and carbs are not a complete meal without vegetables. Sure, you’re getting all 3 sources of macronutrients, but you are missing out on vital nutrients your body needs to perform its activities for daily life.

My experiences with going to a BBQ is feeling sick to my stomach afterward. Bloating, lethargic, and foggy are a few symptoms to describe what happens after I consume that type of food.

This year, I made the decision to take my power back into my own hands and prepare food for guests at a party I attended.

Not only did I cook black bean and salmon burgers, but I made a pasta salad with roasted veggies to have a more balanced meal.

The pasta salad stole the show at the party. And of course, my homemade guacamole didn’t even make it to dinnertime. Meat can take a back seat.

I dropped the mayo-based calorie monstrosity and use an oil-based dressing instead for a healthy dose of omega 3’s. An example would be extra virgin olive oil. Make sure to check the label to see if it’s pure and not mixing other oils like canola.

Also, if you look at the ingredients for a lot of oil-based pasta salads you would normally buy at the store, the list goes at least 30 deep. A lot of them use soybean or cottonseed oil, which are high in omega-6 fatty acids.

Knowing what’s going in my food allows me to make better choices and feel better about what I’m putting into my body.

Once you try my pasta salad, you will never want to go back to buying the store-bought version ever again.

Find my recipe below:

Ingredients:

For the Roasted Vegetables:

• 1 cup shredded green cabbage

• ½ white onion, sliced into strips

• 1 red pepper, sliced into strips

• 1 zucchini, sliced into strips

• 2 serrano peppers, sliced into strips

• 3 cloves garlic, chopped

• 3 Tbsp. extra virgin olive oil, divided

• Salt and pepper, to taste

  ** Note: You can add whatever vegetables you want. I added whatever I had on hand.

For the Pasta Salad:

• 1 box of gluten-free pasta of choice (I prefer Banza chickpea pasta)

• 1 15 oz can quartered artichoke hearts, cut in half

• 1 cup mixed greens (I used spinach and arugula)

• 1 serving Italian Dressing (Find my recipe here)

• Garnish with fresh herbs (I used parsley and cilantro) and parmesan cheese

Directions:

1)      Preheat your oven to 400 degrees F. Cut all your vegetables and lay them on a foiled (or two) baking sheets.

2)      Add olive oil, salt, and pepper to the vegetables. Peel the garlic and put it on the baking sheet. Cook the vegetables for 25-30 minutes stirring after 15 minutes.

3)      While the vegetables are cooking, combine the ingredients to make for the Italian dressing.

4)      Cook the pasta according to the directions on the box.

5)      When the veggies and pasta are done, chop the garlic and let everything cool.

6)      To serve, combine the pasta, veggies, greens, artichokes, and Italian dressing. Stir well to make sure the dressing gets coated evenly throughout the dish. Serve with chopped herbs and parmesan cheese. Enjoy! :) You can also make this a full meal by adding a piece of cooked chicken or fish to the dish.

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Homemade Vegetable Stock

How to make homemade vegetable stock using the scraps from leftovers.

I can’t believe I only started using this technique recently. I don’t know about you, but I grew up eating bullion cubes as a base for my soup with some water. Little did I know how much sodium is in those things. Once I read the ingredient label, I swore I would never cook with one again. The beauty of this technique is that you’re saving vegetable scraps from parts you would normally throw away. All of the peels and butts of the vegetables you don’t normally eat are the perfect medley for creating a homemade stock. On top of no longer wasting parts of the vegetables, you’re saving money by no longer buying broth from the store. Thanks to this recipe, I have been able to elevate my dishes with a level of freshness that I have not been able to achieve in the last 8 years of cooking. Find my life-changing recipe below.

Ingredients:

• 4-6 cups leftover vegetable scraps such as onions, carrots, celery, green onion, and asparagus

• Chicken fat from 2 lbs chicken breasts ** optional

• 3-4 cloves fresh garlic, peeled

• 1/4 cup Seitenbacher Vegetable Broth Seasoning

• 1 tsp dried oregano

• ½ tsp Italian Seasoning

• 1 tsp fresh rosemary

• 1 tsp dried thyme

• 1/2 tsp ground mustard

• 2 scoops Herbs de Province

• 2 bay leaves

• 8-10 cups water, divided

Directions:

1) Save enough vegetable scraps within a 2-week period to make the process worth your time. Leave the scraps sealed in Tupperware or in the fridge.

2) Add water, fresh herbs, vegetables, and chicken fat to a large stockpot. Only add enough water to fill to the top of the veggies.

3) Bring to a boil for 15 minutes. Reduce heat to medium-low and add more water. Bring to a boil for 15 more minutes. Repeat process 2x for a total of 1 hour.

4) Remove from the heat and let it cool for a few hours. Once cooled, with a thin-lined strainer and transfer it to Mason jars (or Tupperware if you don’t have any).

5) Enjoy with soups, stews, or as part of a sauce for your favorite dish! Will keep up to 2 weeks in the fridge.

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Vegan 7-Layer Taco Dip

If I were to name my favorite appetizer of all time, it would have to be a 7-layer taco dip. Whatever you want to call it, it’s game over as soon as I see this dip in front of me. My family had this at almost every gathering and it would be the one thing I would be looking forward to. Food always gets me inspired to elevate the dishes I eat. I live to eat different foods as much as I can. Unfortunately, for this dip, it was made from a can of refried beans, sour cream with taco dip, cheese, and fixings on top. I could eat the entire dip myself without getting an ounce of nutritional value out of it. When I found a remake of this recipe on Minimalist Baker, I was elated because I could eat my favorite dip without feeling like shit afterward from all the dairy. I went the extra mile by making a homemade pico de gallo to add to the guacamole and homemade refried beans. My smoky flair on the queso puts this dish over the top to make this the best vegan taco dip you will ever eat in your life.

Inspired by: https://minimalistbaker.com/vegan-7-layer-mexican-dip/ and any other 7 layer dip I’ve ever had

Ingredients (in order of layers)

For the Bean Dip:

• 1 15 oz can pinto beans, drained and rinsed

• ¼ cup water, divided

• 1 tsp paprika

• Salt and pepper, to taste

** OR If you choose to opt-out, use 1 15 oz can of vegetarian refried beans from Trader Joe’s

For the Pico de Gallo:

• ¼ red onion, diced small

• 6 Roma or vine-ripened tomato, diced small

• 1 jalapeno, seeded and chopped (** You can leave the seeds in if you like your guacamole spicy)

• ¼ bunch cilantro, chopped

• 1-2 fresh limes, juiced (I add 1.5 limes)

• Salt and pepper, to taste

For the Guacamole

Use my restaurant quality guacamole recipe

For the Queso Dip

• 1 ½ cups raw cashews soaked overnight in cool water

• 1 lemon, juiced

• ⅓ - ½ cup nutritional yeast

• ½ cup vegetable broth

• 1 tsp Chili powder

• 1 tsp Paprika

• 1 tsp Cumin

• 1 tsp garlic powder

• 1 tsp Worcestershire sauce

• ⅛ tsp liquid smoke (optional)

• Dash of hot sauce (optional)

For the Toppings:

• Diced red onion

• Diced red pepper

• Diced cilantro

Directions:

1)      In a large casserole dish, assemble the bottom layer by spreading the refried beans. To prepare the refried beans from scratch, add all of the ingredients with half the amount of water to a high-powered blender or food processor. Add more water and pulse until you achieve the desired consistency.

2)      For the 2nd layer, spread pico de gallo on top of the refried beans. To prepare the pico de gallo, chop up all of the ingredients, and mix them together in a medium-sized bowl.

3)      For the 3rd layer, spread guacamole on top of the pico de gallo. To prepare the guacamole, use any extra pico de gallo to combine with 2-3 ripe avocados. Mix in a separate bowl before adding this to the dish.

4)      For the 4th layer, spread queso dip on top of the guacamole. In a high powered blender, combine all the ingredients for the queso and blend until smooth. If you have a Vitamix or other high powered blender, you don’t need to soak the cashews overnight.

5)      Top with diced red onions, red peppers, and cilantro. Enjoy with tortilla chips as a dip or as a delicious filling for tacos to go with your protein.

Check out my recipe book, “Quarantine Clean Eating” for other dishes I’ve created while at home during COVID-19 lockdown.

Instant Pot Steamed Artichokes with Italian Dressing

I give tribute to my Aunt Lois for this recipe. Food was one of the only things that kept me happy when I was around family. She would always make this on the high holidays after Yom Kippur (Breaking the fast). I remembered her as one of the only family members who wore a smile. It was rare that I ever saw her mad or upset. At her eulogy, she was known as the woman with a green thumb. She loved being outside in the garden. She would make us fresh vegetables to have for appetizers. Out of many delicious foods she brought out, the one that stood out to me the most (besides deviled eggs) was artichokes with Italian dressing. She marinated it overnight in the dressing and topped it with more Parmesan cheese. I wouldn’t leave much for the rest of the guests because it was that good.

I never tried to recreate it on my own until I was given fresh artichokes in my GFP Produce Box. Cooking artichokes wasn’t my priority. I knew instantly that once I saw the fresh artichokes, I was sold on recreating one of my childhood favorite dishes. I decided to go the extra mile and make my own dressing from scratch. I’ve been obsessed with my instant pot, which was the full inspiration for this recipe. I found that I enjoy the artichoke served hot. Find the directions below and take this into your own kitchen.

Ingredients:

For the Artichokes:

• 1-4 medium artichokes

• ½ lemon, cut into slices

• 2 cups water or vegetable broth

• 1 bay leaf

• Dried herbs to taste (I used oregano, basil, rosemary, thyme, and parsley

• Salt and pepper, to taste

For the Italian Dressing:

Credits to: https://www.fivehearthome.com/homemade-italian-salad-dressing-better-than-olive-garden-copycat-recipe/

• 1/2 cup extra-virgin olive oil

• 1/4 cup red wine vinegar

• 2 tablespoons water

• 2 teaspoons honey

• ¼ cup red onion, chopped small

• 1 teaspoon freshly squeezed lemon juice

• 4 tablespoons freshly grated Parmesan

• 2 cloves fresh garlic

• 1/2 teaspoon dried parsley

• 1/2 teaspoon dried basil

• 1 teaspoon dried oregano

• Pinch of red pepper flakes

• Freshly ground black pepper, to taste

Directions:

1)      In your instant pot, pour all the ingredients for the artichokes except the artichokes in the pot.

2)      To prepare the artichoke, do the following. First, cut off the bottom stalks. Next, cut approximately ½ inch off the top. Then, cut off all the brown tops of the leaves with scissors. These are inedible. Last, open the artichoke by rinsing it with water and pulling each layer apart with your thumb. Use some pressure, but not full force.

3)      Repeat for all artichokes. Set them in the instant pot and close the lid. Steam for 40 minutes or until you can pull the artichoke leaves apart easily. I turned the artichokes every 10 minutes.

4)      To make the dressing, blend all of the ingredients together in a high-powered blender or food processor. Process until everything is incorporated.

5)      To eat the artichoke, pull apart all the leaves and eat them with your teeth at the bottom. To eat the heart, remove the fuzzy outer layer and presto! Drizzle Italian dressing on top and serve with more dressing. Enjoy!

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Air Fried Broccoli

Would your kid eat broccoli if it didn’t taste so bitter? Yuck! I get it. I couldn’t stand to eat a vegetable for the first 21 years of my life. It took me until then to understand the value of what I’m putting into my body. It became more of a priority to start eating vegetables when my other favorite foods started having repercussions. Bloating and gassy and pooping. Oh TMI. But for real though, my body couldn’t digest the foods I was eating anymore. I had no other option but to change my diet unless I wanted to face adverse health issues, such as obesity.

Even with where I’m at, I still don’t like to eat plain vegetables straight raw. If I can find ways for these to taste good, I’ll eat it all day long. Air fried broccoli is my new favorite way to eat broccoli. It reminds me of eating potato chips because they are crunchy. The Flavor God brand of seasoning helps add a new element of flavor I can’t get from salt and pepper alone. I like to mix and match different ones to create the ultimate concoction.

Ingredients:

• 2 heads of broccoli, cut into florets

• 2 Tbsp. Extra Virgin Olive Oil

• 3 Tbsp. Flavor God Seasoning (I used nacho cheese and garlic)

Directions:

1. Wash the broccoli and cut it into florets.

2. In a mixing bowl, combine all of the ingredients until evenly coated.

3. Set the temperature to 390 Degrees, F. Cook, for 8-10 minutes stirring halfway.

4. Serve with more seasoning and enjoy!

Is your mouth watering yet? I have more recipes like this one to help curb your salty snack craving.

Air Fried Chickpeas

Quarantine has got me like a mad science experiment. I try new recipes on a daily basis like it’s my full-time job. Finding different ways to expand my palate is fun for me. It brings me joy when I create a masterpiece.

One of my favorite meals is snack time. I can eat a meal full of calories with snack food. It’s easy to eat a ton of them, which could wreak havoc to your body if you’re eating junk food.

I found a healthy way in order to combat this habit. Instead of shaming myself for my love of snacks, I felt a sense of peace knowing what I’m putting into my body. When I prepare my food at home, I feel powerful having self-control over eating an entire bag of potato chips. If I end up eating a lot of my own food, I don’t end up eating as many calories. That alone has helped me be able to sustain weight loss for over 8 years. I still allow myself room to eat treat food, but I don’t feel guilty when it’s done in moderation.

Roasted chickpeas are my new #1 favorite salty snack swap. I could eat an entire can of them (although it is not a good idea because it’s a LOT of fiber).

I’ll leave the recipe here so you can have some of these ASAP.

Ingredients:

• 2 (15 oz) cans Garbanzo beans - drained, rinsed, and patted dry

• 3 Tbsp. Extra Virgin Olive Oil

• 4 Tbsp. Flavor God Seasoning (I used Nacho Cheese and Taco Tuesday Seasonings)

Directions:

1. Preheat air fryer to 390 Degrees F.

2. Clean garbanzo beans by getting the clear skin off as many as you can.

3. Mix garbanzo beans, spices, and oil in a mixing bowl.

4. Cook for 25-30 minutes. Stir after 15 minutes. After 30 minutes, cook and stir in 5 minutes intervals. Cook until they become brown and crunchy, but not burnt.

5. Serve with more seasoning and enjoy!

Is your mouth watering yet? I have more recipes for you like this one to help curb your salty snack craving.

Air Fried Zucchini Chips

I have become obsessed with my air fryer. I recently received an instapot as a quarantine gift, which has an air fryer component. I’ve been using it almost every day to add a whole new level to my taste buds. I love how crispy everything gets without the sogginess I sometimes get from oven roasting the same exact food. When it comes to making zucchini chips in the oven, one side of the zucchini cooks properly while half of it burns. The first time I tried zucchini chips in the air fryer, they turned out perfectly. Needless to say, I will never be putting my zucchini chips in the oven ever again. They didn’t even last for an hour before my family ate it all. Now, I get to share the recipe behind the deliciousness so you can get your hands on some straight away.

Ingredients:

• 4 small or 3 medium zucchini, sliced

• 3 Tbsp. Extra Virgin Olive Oil

• 4 Tbsp. Flavor God Seasoning (I used everything, garlic, and taco seasoning)

Directions:

1. Wash your zucchini and pat it dry with a paper towel. Cut the zucchini into thin slices either by hand or with a mandolin.

2. Mix the zucchini, oil, and seasonings in a bowl.

3. Set the instapot to air fry at 350 degrees F. Cook for 40 minutes. Stir at 15 minutes and at 30 minutes. After 30 minutes, stir at 5-minute intervals until the zucchini are at your desired crispiness. When they are done, they will be brown and crunchy, but not burnt.

4. Top with more seasoning and serve while they’re hot!

Is your mouth watering yet? I have more recipes for you like this one to help curb your salty snack craving.

Restaurant Quality Guacamole

Homemade Guacamole just like you would find in a restaurant.

Who here besides me totally forgot it was Cinco de Mayo today? * raises hand * It’s been like that already in my household based on the way I’ve been cooking lately. I was put on furlough at my job, so I’ve had nothing but time. I took the opportunity to go inward and re-prioritize the way I want my life to look like going forward. That means having access to lots of fresh fruits and vegetables. When I was on-the-go working at the kitchen last year, it made me realize how important it is to stay healthy and really own that. I took my health for granted. The only way for me to learn that was to have everything come to a complete halt so I had no choice but to slow down.

Slow the lifestyle. Slow the mind, Slow the cravings.

On the surface, this holiday focuses on a lot of boozy deliciousness, tacos, and a glorious amount of fried food.

My mouth waters at all the foodie photos I see across social media.

Why not focus on some healthier ideas to bring to the table?

Move over, queso. Guacamole and pineapple salsa are the star condiments on the table tonight.

Filled with healthy fats, and antioxidants, these will add an array of colors.

Take your Taco Tuesday to the next level with my restaurant-level guacamole and pineapple salsa right in the comfort of your own kitchen.

Homemade Guacamole:

Ingredients:

• 3 medium-sized avocadoes, mashed

• 1/2 red onion, diced small

• 1 Roma or vine-ripened tomato, diced small

• 1 jalapeno, seeded and chopped (** You can leave the seeds in if you like your guacamole spicy)

• 1/4 bunch cilantro, chopped

• 1-2 fresh limes, juiced (I add 1.5 limes)

• Salt and pepper, to taste

Directions:

1) Cut your avocadoes in half, remove the core, and remove the flesh inside the skin. Scoop it out and put it in a large bowl. Mash it with a masher, mortar & pestle, or a fork.

2) Chop your onion, tomato, and jalapeno small. Add them to the bowl.

3) Wash and dry your cilantro with a paper towel. Chop it small and add it to the bowl.

4) Add the lime juice, salt, and pepper. Mix everything together in the bowl. Adjust the seasonings to your liking. Enjoy any way you like. There are ever-growing ways to add guacamole to anything.

Homemade Pineapple Salsa

Ingredients:

• 1 fresh pineapple, diced small

• 1/2 red onion, diced small

• 1 red bell pepper, diced small (I used 1/2 red bell pepper and 1/2 yellow bell pepper in the image below)

• 1 jalapeno, seeded and chopped (** You can leave the seeds in if you like your guacamole spicy)

• 1/4 bunch cilantro, chopped

• 1-2 fresh limes, juiced (I add 1.5 limes)

• Salt and pepper, to taste

Directions:

1) To prepare the pineapple, do the following: First, cut off both ends. Lay the pineapple flat on the cutting board. Using your knife, cut off the skin until you see the flesh of the pineapple. Flip onto the other side and remove any skin you missed. Cut in half and cut those halves in half again (quarters). The middle of the pineapple is not edible, so you want to cut it off on each quarter. Using your knife, cut the white part off until only the yellow flesh remains. You’ll want to cut it on an angle. Cut each quarter into thin strips and chop it super small. That will leave you the small diced pieces you are looking for.

** If this is confusing, please contact me at redefiningalldiets@gmail.com and I will walk you through it step-by-step.

2) Chop your onion, pepper, and jalapeno small. Add them to the bowl.

3) Wash and dry your cilantro with a paper towel. Chop it small and add it to the bowl.

4) Add the lime juice, salt, and pepper. Mix everything together in the bowl. Adjust the seasonings to your liking. Enjoy on some tacos, with guacamole or even with some fish.

Need some more ideas on what to use these with? I created a recipe ebook during quarantine with over 30 of my favorite recipes. Almost every single meal can be topped with my salsa or guacamole.

Quinoa Stuffed Peppers with Cilantro Lime Vinaigrette

I have been craving stuffed peppers for a long time. However, I haven’t cooked these in 5 years. Stuffed peppers are something I would eat as a child on a regular basis. Either, my parents would cook them or I would eat it out of a Stouffer’s frozen dinners. They tasted like I wanted more. I could down 3 of those peppers and still be hungry. I wanted to find a way to amp the nutrition and quality without compromising the childhood nostalgia. Quinoa has become a staple for being able fill me up more than rice. Since quinoa is a complete protein, it digests slower in the body than your typical carbohydrate counterpart. You’ll get fuller faster while eating in a way that energizes your body. The added vegetables add more bang for your buck by being able to stuff more nutrients in each pepper. The best part is that this dish can be modified to fit your dietary needs. You can add ground beef or turkey for an extra protein kick or use beans to make this dish plant-based. Adding dairy is completely optional. My homemade cilantro lime vinaigrette is what takes this pepper to the next level because you won’t find anything like this in a restaurant. Find my out-of-this-world recipe below.

Ingredients:

• 5 red peppers, seeded and sliced in half

• ½ cup uncooked quinoa

• 1 lb ground beef or turkey (85% fat and 15% lean)

  ** Note: Can swap for 1 15 oz can of black beans (drained and rinsed) if vegetarian

• 1 cup water or vegetable broth

• 4 Tbsp. Extra Virgin Olive Oil

• ½ onion, diced

• 3-4 ribs of celery, chopped

• 1-2 fresh tomatoes, diced

• 1 jalapeno, seeded and chopped

• 1 5 oz bag of spinach

• 4 cloves garlic, minced

• 1 Tbsp. chili powder

• 2 tsp paprika

• 1 tsp cumin

• 1 tsp dried oregano

• ½ tsp dried basil

• 1 cup cheddar or pepper jack cheese (can omit if dairy-free)

For the Cilantro Lime Vinaigrette

• ½ bunch of cilantro, washed and patted dry

• 2 Tbsp. Extra Virgin Olive Oil

• 2 Tbsp. water or vegetable broth

• 1 lime, juiced

• 1-2 Tbsp. honey

• 1 clove garlic

• 1 cap full of apple cider vinegar

• Salt and pepper, to taste

Directions:

1)      Preheat the oven to 375 degrees F.

2)      Wash and rinse the quinoa before placing it in a pot with 1 cup of water or vegetable broth. Bring the water to a boil. Then, cover and let simmer until all the water has evaporated (15-20 minutes).

3)      In a sauté pan, begin cooking the ground meat until it is all browned (10-15 minutes). Drain in a colander to remove excess grease from the pan.

4)      Cut your vegetables. In a separate sauté pan, turn the heat to medium. Add the oil and wait for the pan to heat up for 1 minute. Add the onions and celery. Sauté for 3-5 minutes until they get soft. Add the jalapenos and stir for another minute. Add spinach, tomatoes, and garlic. Stir until the spinach is wilted.

5)      Prepare your peppers and place them on a 9x9 casserole dish with cooking spray. Cut the pepper in half the long way. Clean the pepper by removing the white part and the seeds.

6)      Once the meat and quinoa are fully cooked, combine with the vegetables. Stir to combine and add seasonings to the mixture.

7)      It’s time to stuff the peppers now. With a spoon, evenly fill all the peppers and top them with cheese.

8)      Place the peppers in the oven foiled for 40 minutes.

9)      While the peppers are cooking, prepare the cilantro lime vinaigrette by placing all the ingredients in a high-powered blender. Adjust ingredients to preferred taste. Place the dressing in a bowl and set aside.

10)   When the peppers are done, remove from the oven, uncover, and serve with cilantro lime vinaigrette. Enjoy!

Looking for some more recipes to stay on track while being in quarantine? Check out my new recipe e-book “Quarantine Clean Eating” using ingredients you already have in your pantry.