Vegan Spaghetti Sauce

Ingredients:

• 1 onion, chopped
• 1 medium carrot, grated
• 2 tbsp avocado oil
• 1/2 tbsp minced garlic
• 28 oz low sodium diced tomatoes
• 1 tsp oregano
• 1 1/2 tbsp basil
• 1/2 tbsp organic no salt seasoning (from costco)
• organic tomato paste (398 mLs from costco)
• 2 tbsp agave

Steps:

• In a large frying pan on medium-low heat, fry the carrots and onion in avocado oil for about 5 minutes.
• Add in the remainder of the ingredients.
• Lower the heat to low and let all the ingredients simmer until thickened, about 30 minutes.
• I used quinoa macaroni for the spaghetti, but quinoa would work great! 

ENJOY!!!

Vegan Black Bean Brownies

Ingredients:

• 1 can black beans
• 1 tsp baking powder
• 1 tsp baking soda
• 1/3 cup almond butter
• 1/3 cup honey*
• 1/3 cup avocado oil**
• chocolate chips
• 2 tbsp raw cocoa powder

* you can substitute with agave

* sub with coconut oil, I find this makes it cook more fully and less gooey

Steps:

• Preheat oven at 350
• Blend ingredients in a food processor except the chocolate chips, add those in after you are done blending
• Line a glass container with parchment paper, or spray with organic coconut oil cooking spray
• Bake for 35 minutes

Nutritional Info (makes 12)

Per serving:

Calories: 172

Fat: 10.5 g

Sodium: 256 gm

Carbs: 16.9 g

Protein: 3.8 g

ENJOY!!! I LOVE THESE!!!! 

Spicy Roasted Chickpeas

Ingredients:

• I can chickpeas, about 19 fl oz (I prefer dried chickpeas I prepare on my own)
• 1 tbsp avocado oil
• 1/4 tsp sea salt
• 1/2 tsp cumin
• 1/2 tsp chili powder
• 1/2 tsp cayenne **you can use any spices you like

Steps:

• Preheat oven to 420
• Rinse and dry chickpeas
• In a bowl add oil, sea salt, and spices
• Add the dried chickpeas and mix in bowl
• Place on parchment paper and pop in oven for about 20-25 minutes 

Nutritional Info: (for the whole recipe)

Calories: 621

Fat: 24 g

Cholesterol: 0

Sodium: 1085 mg

Carbs: 81 g

Protein: 22.5

ENJOY!! :)

Turkey Chili

     Love this recipe. Super simple and the whole fam jam loves it too. The substitution of lean turkey meat in place of beef means that it has less fat, and is high in protein, iron, zinc, potassium, and the B vitamins. The meat is low G-I and can help keep insulin levels stable. This is perfect for a cooler day, especially if you are looking for something simple and healthy to make.

Recipe

Ingredients:

• 1 tsp avocado oil (or olive oil)
• 1 1/2 pounds learn ground turkey meat
• 1 medium white onion, chopped
• 1 green bell pepper, chopped
• 3 cloves garlic, minced
• 1 1/2 tsp ground cumin
• 1 tbsp chili powder
• 1/2 tsp salt
• 1/4 tsp cayenne pepper (I omit this because spice makes my stomach ill)
• 1 15 oz can kidney beans (or soak your own, which is a better option)
• 1 15 oz can tomato sauce
• 2 tbsp fresh parsley 

Steps:

• Heat oil in large saucepan over medium high heat.
• Add turkey, onion, bell pepper, and garlic.
• Cook, stirring occasionally, for 10 minutes until turkey is no longer pink.
• Add cumin, chili powder, salt, and cayenne, and stir for 1 minute.
• Stir in kidney beans and tomato sauce; bring to boil.
• Reduce heat to low and stir occasionally for 15-20 minutes.
• Sprinkle with parsley and serve warm.

Makes 4 serving, 1 1/2 cup each

Per serving:

Calories: 433

Fat: 16 g

Saturated Fat: 4 g

Cholesterol: 117 g

Sodium: 794 mg

Carbohydrate: 33 g

Fiber: 11 g

Sugar: 10 g

Protein: 43 g

This recipe is adapted from Body Beast. Enjoy!