Quick Guide: A Vegan Super-Powered Nutrient Packed Day

24 Oct vegan-day


Eating a vegan diet with some supplementation can provide you with all the nutrients that you need! No matter how you choose to eat, animal products or not, it is always important to make sure you are meeting your needs. With any diet, you have to be mindful about what you eat to be healthy! The cool thing about a vegan diet is it offers so much, because every bite you eat gives you diverse benefits including, fiber, antioxidants, protein, complex carbohydrates, healthy fats, and vitamins and minerals!


The following ‘Vegan Super Powered Nutrient Packed Day’ along with the minimal Supplements will provide adequate sources of Calcium, B12, Zinc, Iron, Protein, Magnesium, Vitamin d, Omega 3 fatty acids, Iodine, Selenium , Vitamin A, Vitamin E, Vitamin D, Vitamin C, Vitamin K, Vitamin K2, Antioxidants, Phytochemicals, Fiber and MUCH MORE!! The following ‘Day’ will also include some of the most recent superfoods that you HAVE TO TRY!!! Click on the foods, supplements and recipes for more info, and where you can buy them online!








 During Long Exercise: 


natto-title-meme hempseeds




***Be sure you are drinking filtered water, and using filtered water to wash your veggies! It is soooo important to drink pure water! Also, if you are eating everything organic, than washing it with water full of BPA, Mercury, Lead, and pharmaceuticals (reduction list) then you are wasting your money and not to mention hurting your body! Brita just won’t cut it! Check out Multipure instead:  Water Filtration System


❤ Colleen Poling, RD

Hack: Energy without Caffeine

24 Oct


This past weekend was Portland Vegfest! I had a wonderful time listening to renowned vegan MD’s such as Neal Barnarn, Milton Mills, and other RD’s like Julieanna Hever! There were also products galore to sample. One of my favorites of the convention was Macaccino: The Organic Maca Root Superfood Energy Drink! Maca is a herb from the cruciferous family of plants (of the species lepidium meyenii). original
Here are the top 3 reasons I love it so much!
  1. Dense Superfood Nutrition: Maca is rich in fiber, protein, calcium, magnesium, phosphorous, potassium, sulfur, iron, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E, 20 different amino acids (with seven essential amino acids), sterols, and more. It also has trace elements such as zinc and selenium. Great for vegans!!!!
  2. Energy without the jitters or crashing: Maca is a natural stimulant, but when you eat it, you don’t feel like you are taking a stimulant. The jitters commonly associated with energy drinks and coffee don’t happen!! Elevate your energy in the morning, on adventures, with the kids, at the office, at the gym, with each other. Not to mention it tastes delicious!!!!
  3. Amazing benefits: Maca has been reported to Improve Mood, Improve Stamina, Improve Libido, Aid in Muscle Recovery, Improve Circulation, Ease Symptoms of Menopause, Balance Hormones, Increase Sperm Production, Improve Melatonin Production, Improve Sleep, Relieve Depression, Lessen Anxiety, Reduce Cholesterol, Balance the Endocrine System, Improve, Immunity, Enhance Memory, Improve Menstrual Disorders, Strengthen Erections, Increase Physical Performance, Reduce Hot Flashes, Reduce Lethargy, Improve Hypothyroidism, Improved Skin. So exciting!!!!!!


Top 15 Plant-Based Proteins

6 Oct

















Top 10 Quick and Easy Breakfast Ideas

4 Oct


1. Peanut Butter Overnight Oats: Mix together the following ingredients in a bowl. Spoon into a portable jar. Let sit overnight. Grab and go in the AM! Serves 1

  • 1/2 cup unsweetened plain almond milk 
  • 3/4 Tbsp chia seeds
  • 2 Tbsp natural salted peanut butter or almond butter
  • 1 Tbsp maple syrup 
  • 1/2 cup rolled oats


  • Sliced banana, strawberries or raspberries
  • Flaxseed meal or additional chia seed

2. Seedy Hummus Toast:

  • 2 slices toast, recommended bread + 1/4 cup hummus + 1 Tbsp hemp seeds + 1 Tbsp roasted unsalted sunflower seeds.

3. Avocado Toast: 

4. Rainbow Chard Banana Peanut Butter Wrap: Wrap the peanut butter, seeds, banana and basil in the chard leaf. Serves 1

  • 1 large rainbow swiss chard leaf, rinsed and dried
  • 1.5 Tbsp natural salted crunchy peanut butter
  • 1 medium ripe banana
  • 1 Tbsp flaxseed meal
  • 1 Tbsp shelled hemp seeds
  • 1 handful basilchard

5. Raw Chocolate Nut Energy Bites: Blend the following ingredients in a food processor and form into small balls to eat on the go.

  • 2 cups dates
  • 1 cup raw cashews
  • 1/3 cup almond butter
  • 2 tbsp coconut oil
  • 2 tbsp cocoa or cocao powder
  • Pinch of salt

6. Antioxidant Coffee Smoothie: Blend the following ingredients and pour in a glass with a lid. Makes 1 serving.

  • 1 cup coffee (Try this amazing mushroom coffee!) Frozen overnight
  • 1 banana
  • 1/4-cup rolled oats
  • 1 tablespoon cocoa powder
  • 1 tablespoon flaxseeds meal
  • 1 tablespoon almond butter
  • 1/4 avocado
  • 1/2 cup spinach
  • 1/8 teaspoon ground cinnamon
  • 1 cup plain unsweetened almond milk
  • 1 teaspoon agave syrupmushroom-coffee

7. Breakfast Banana Bites:

  • Spend five minutes in the morning slicing bananas and topping each slice with a little nut butter and some shelled hemp seeds.

8. Berry Breakfast Parfait Cups: Layer these three components in a portable jar. Makes 2 servings

Cashew Cream: Blend together

  • ½ cup raw cashews
  • ¼ cup filtered water
  • 2 tablespoons unsweetened shredded coconut
  • 2 tablespoon raspberries (fresh or frozen)
  • 1 tablespoon maple syrup or honey
  • ¼ teaspoon vanilla extract
  • Juice of 1 lemon
  • Pinch of sea salt

Nut and Seed mix: Pulse in food processor

  • 1 cup raw almonds
  • 1 cup raw walnuts
  • 1/4 cup raw pumpkin seeds
  • 1/4 cup raw sunflower seeds
  • 1/4 cup shelled hemp seeds
  • 1/4 cup unsweetened dried shredded coconut

Berry Layer:

  • 1 cup fresh blueberries
  • 1 cup fresh raspberriesjars

9. Chocolate Overnight Chia Pudding: Mix together the following ingredients in a bowl and store in portable jars. Makes 4 servings

  • 1 1/2 cups unsweetened almond milk
  • 1/3 cup chia seeds
  • 1/4 cup shelled hemp seeds
  • 1/4 cup cacao or unsweetened cocoa powder
  • 3 Tbsp maple syrup
  • 1/2 tsp ground cinnamon
  • 1/4 tsp sea salt
  • 1/2 tsp vanilla extract

10. Stuffed Avocados: Top 4 halved avos with the following ingredients. Serves 4. 

  • 1 15-ounce can black beans, slightly drained (if unsalted, add 1/4 tsp sea salt)
  • 1/2 tsp each cumin, garlic powder and chili powder
  • Lime juice
  • Fresh cilantro, chopped
  • 1/4 red onion, chopped
  • 3-4 Tbsp salsa or sub hot sauce
Avocado slices

❤ Colleen Poling, RD


Protein Pumpkin Smoothie Bowl with Pumpkin Bread (vegan, GF)

3 Oct

October is here! That means all things PUMPKIN! Check out my new recipes to spice up your breakfast!


Protein Pumpkin Smoothie Bowl (V+ GF)

Ingredients: 1 serving

  • 1/4 cup pumpkin puree
  • 1 cup frozen banana pieces
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 1 tablespoon almond butter or peanut butter (salt-free and unsweetened)
  • 1 scoop vegan vanilla protein powder
  • 1/2 teaspoon vanilla extract
  • 1 medjool date, pitted
  • 1/4 cup coconut milk (full-fat canned)
  • 1/2 cup ice
  • 1/4 cup cashews
  • 1/2 cup water


  1. Place all ingredients in a high speed lender or small (4 cup) food processor. Blend, using the spatula to mix, adding water as necessary until you reach the consistency of frozen yogurt. 
  2. Empty into a bowl and top with whatever you like. I suggest chia seeds, hemp seeds, ground flax seeds, pomegranate seeds, raw cacao nibs, and pecans

Paleo Pumpkin Bread (V+GF)


Ingredients: (makes 2 loafs)

  • 1.5 flax eggs (1.5 Tbsp flaxseed meal + 4 Tbsp water)
  • 1/4 cup olive oil
  • 1/4 cup maple syrup, or agave syrup 
  • 3/4 cup pumpkin puree
  • 2 Tbsp mashed ripe banana 
  • 1/2 cup Lakanto Monkfruit zero calorie sweetner
  • 1/2 tsp sea salt
  • 2 tsp baking soda
  • 1/2 tsp ground cinnamon
  • 1 tsp pumpkin pie spice 
  • 1/2 cup water
  • 1 cup gluten free rolled oats
  • 2 cups almond flour
  • 3 Tbsp pecans to top or mix in
  • Lakanto Chocolate mixed in if desired


  1. Prepare flax eggs in a large mixing bowl and preheat oven to 375.
  2. Prepare 2 loaf pans by lightly greasing or lining with parchment paper.
  3. To flax eggs add pumpkin, mashed banana, agave or maple syrup, olive oil and whisk to combine.
  4. Next add coconut sugar, baking soda, salt, cinnamon, pumpkin pie spice, and whisk.
  5. Add water and whisk again.
  6. Add oats, almond flour and stir. If it appears too wet, add in another couple Tbsp of oats or almond flour. 
  7. Scoop into loaf pan and top with pecans
  8. Bake for 40-45 minutes, or until deep golden brown and a toothpick inserted into the center comes out clean.

Superfood Moringa Cheesecake (Vegan, Gluten-Free)

16 Jun 13461211_10103981130140204_2104834425_o

Moringa: the Superfood you are not eating!!


The Miracle of Moringa Tree Leaves (Moringa Oleifera), commonly called the ‘drumstick tree”, and ‘horseradish tree’ is native to India but has been planted around the world and is naturalized in many locales. Moringa is one of the most powerful health-enhancing plants. While many things found in Nature can have one or two health benefits, Moringa has many. India’s ancient tradition of ayurveda medicine sites 300 diseases that are treated with the leaves of the Moringa tree. Recent scientific research has proven that these humble leaves are in fact a powerhouse of nutritional value.

Detoxification – Moringa is used to reduce inflammation  and in this process takes out toxins.
Antibotic – Moringa is used as a topical and internal treatment for minor infections. Its antibiotic property is identified as Pterygospermin, a bacterial and fungicidal compound. Its chemical description is glucosinolate 4 alpha-L-rhamnosyloxy benzyl isothiocyanate.
Skin Treatment – Moringa leaf and seed oil has great healing benefits for the skin. They can be used to treat cuts, scrapes, sores, and rashes as well as cracking and other signs of aging. The Seed Oil is cell-regenerative, working to heal scars and wrinkles. It has also been used for eczema and shingles.
Anti-inflammatory – Moringa is also found to be effective in trauma initiated chronic swelling.
Diabetes – An extract from the Moringa leaf has been shown to be effective in lowering blood sugar levels within 3 hours of ingestion. Though less effectively than the standard hypoglycemic drug, glibenclamide. The effects increased with larger doses.
Adaptogen– Moringa works to bring the body to a balanced state of health – capable of toning down or strengthening the activity of the bodies hyper functioning systems, depending on your body’s needs.
Rejuvenating – restorative Chi tonic, increasing the bodies’ resistance to stress, trauma, anxiety, and fatigue.



Superfood Moringa Cheesecake (Vegan, Gluten-Free)


  • 1 cup packed pitted dates
  • 1 1/2 cups raw walnuts
  • 1 Tbsp cocao powder
  • 1/4 tsp sea salt
  • 1 1/2 cups raw cashews
  • 1 tsp vanilla extract
  • 1/3 cup maple syrup or agave
  • 1/2 cup full fat coconut milk 
  • 1 Tbsp organic moringa powder
  • 1/4 tsp sea salt
  • 2 Tbsp coconut oil
  • juice of 1/2 medium lemon
  1. Add cashews to a bowl and cover with boiling hot water. Let set, uncovered, for 1 hour, then drain thoroughly.
  2. Line an 8×8-inch baking dish with parchment paper. Set aside.
  3. Make crust by adding dates, walnuts, cocao powder and salt to a food processor. Blend until small bits remain or it forms into a ball. Remove and set aside.- it should stick together when you squeeze a bit between your fingers. 
  4. Press the crust into the parchment-lined dish
  5. Add your drained, soaked cashews to a high speed blender, along with vanilla, maple syrup, coconut milk, sea salt, oil, moringa powder, and lemon juice. Blend on high until creamy and smooth.
  6. Pour filling over the crust. Put in freezer to set.
  7. When ready to serve, set out cheesecake to thaw. Top with more moringa powder. 
  8. Enjoy immediately. Store leftovers in the freezer up to 3 weeks.


Peace, Love, Superfoods

❤ Colleen Poling, RD

3 Daily Routines That Will Change Your Life

1 Jun Routines_51



Morning Routine_40


Afternoon Routine_53


Eveing Routine_233