10 Recipes for Mega-Optimized Vegan Nutrition

15 Jan

 

mega-optimized nutrition

Plant-Based Recipes for Mega-Optimized Vegan Nutrition and to Nourish Every Body System

1.Nervous System:
Brain Boosting Buddha Bowl

Bowl 1 serving

  • 2 cups Leafy green mix of spinach, romaine lettuce, arugula
  • 1/4th cup cooked Quinoa
  • ½ Avocado
  • 1/4th cup Pumpkin Seeds
  • ½ cup cooked and chopped Sweet potatoes
  • ÂĽ cup shredded Carrots
  • ÂĽ cup sliced Strawberries
  • ½ cup chickpeas, drained from can and rinsed

Dressing 6-8 servings

  • 1/2 cup Braggs Apple Cider Vinegar
  • 4 tablespoons organic sesame tahini
  • 2 tablespoons organic turmeric
  • 3 cloves garlic, peeled
  • 2 tablespoons nutritional yeast
  • 1 tablespoon Lakanto Monkfruit Sweetener
  • A pinch of cayenne pepper
  • A pinch of Celtic or Himalyan Sea Salt
  • 2 tablespoons Thrive Oil
  • 3-4 drops Dr. Fuhrman’s EPA/DHA purity
  • 1/2 cup filtered water
  • Bend until smooth

Directions:

  1. Mix all the Buddha bowl ingredients in a bowl and drizzle with dressing. Keep leftover dressing in container with a lid. Enjoy!

2. Digestive System:
Digestive Drink:

  • 1 Tbsp Baobab Powder
  • 1 cup Coconut Kefir
  • 3 Tbps Hemp seeds
  • ½ cup Strawberries
  • 1 Banana
  • 1 scoop Vega-one all in one nutrition drink optional

Directions:

  1. Blend all ingredients in a high powered blender. Enjoy!

3.Muscular System:
Weight Lifting Wraps, 4-6 servings

Walnut Taco Mix

  • 2 cups raw walnuts
  • 2 Tbsp coconut aminos
  • 1/8 tsp Aleppo chili flakes
  • 1 tsp ground cumin
  • 1 tsp extra virgin olive oil

Directions:

  1. Put all ingredients in a food processor and pulse just to mix. Don’t over-blend, or you will end up with walnut butter!

Cashew “Sour Cream”

  • 1/2 cup raw cashews, soaked overnight or at least 2 hours
  • juice of 1/2 lemon
  • 1 tsp apple cider vinegar
  • 5 Tbsp water (approx.)

Put all ingredients except water in a high speed blender or food processor and blend, adding water one tablespoon at a time until the desired consistency is reached. If you want a thick cream, use less water, for a thinner sauce, use more. (You will not achieve a perfectly smooth sauce with a food processor, but it is still delicious!)

Wrap

  • Remove stem from Swiss chard and top with walnut meat, favorite salsa, “sour cream” and avocado. Garnish with extra cilantro. Wrap and eat!

4.Immune System: 
Immune Elixir, serves 4-6

Ingredients:

 

  • 1 tsp Ground turmeric
  • 6 Lemons, pealed
  • 1-2 tsp 10 mushroom blend Four Sigmatic
  • dash of Cayenne Pepper
  • 10-20 drops of Trace mineral drops
  • ½ cup Filtered Water or Coconut Water

Directions:

  1. Blend ingredients in a high powered blender. Serve in shot glasses.

5.Endocrine System:
Balancing Brazil Nut “Tuna” Serves 6-8

Ingredients:

  • 1 cup raw Brazil nuts – soaked for two hours
  • 1/3 cup canned organic chickpeas
  • juice of one lemon
  • 1 tbsp unfiltered apple cider vinegar
  • 1 clove garlic – pressed
  • 1/4 tsp sea salt
  • 1/4 tsp dry mustard
  • 1/2 tsp kelp powder
  • 1/4 tsp pepper
  • 2 green onions diced
  • 1 celery stalk diced

Directions:

  1. Drain and rinse Brazil nuts and sunflower seeds. Add all base ingredients except green onions and celery into processor and mix until it is almost a paste. Put paste in bowl and mix in green onions and celery. Eat immediately or let refrigerate. Will keep if sealed for 5 days.

6.Skeletal System:
Strong Bones Stir-Fry, Serves 6-8

Ingredients:

  • 2 pounds baby bok choy
  • 3 tablespoons coconut oil
  • 3 small dry red Chinese hot peppers
  • 1 pound shiitake mushrooms (about 4 dozen), stems removed
  •  Salt and pepper
  • 4 garlic cloves, minced
  • 1 tablespoon grated ginger
  • 1 tablespoon lakanto monkfruit sweetener
  • 3 tablespoons coconut aminos
  • 2 cups navy beans, rinsed from can
  • 6 scallions, sliced diagonally, for garnish
  • 1 tablespoon roasted sesame seeds and almond slivers  for garnish

Directions:

  1. Bring a large pot of well-salted water to a boil. Cut off and discard stem ends of bok choy. Separate leaves, rinse and drain. Drop leaves into boiling water and cook for 1 to 2 minutes, until barely cooked. Immediately remove, rinse with cool water, drain and pat dry. Arrange leaves in one layer on an ovenproof earthenware platter, then set aside.
  2. Put a large wok or cast-iron skillet over high heat. Add oil and heat until nearly smoking, then add hot peppers and shiitake caps, stirring to coat. Season lightly with salt and pepper. Stir-fry for 2 minutes. Reduce heat slightly and add garlic, ginger, Lakanto, and coconut aminos. Stir-fry for 1 minute more.
  3. Spoon shiitake and pan juices over reserved cooked bok choy. Serve at room temperature, or if you prefer, reheat covered with foil for 10 to 15 minutes in a hot oven. Fold in navy beans and garnish with scallions and sesame seeds, and almond slivers.

7.Cardiovascular System:
Heart Health Vitality Balls, makes 15-20 balls

Ingredients

  • â…“ cup almonds
  • â…“ cup brazil nuts
  • â…“ cup pumpkin seeds
  • 1-2 tbsp spirulina powder (adjust to your palette)
  • 1 ½ tbsp raw cacao
  • 2 tbsp almond butter
  • 8 dried apricots
  • 12 pitted medjool dates (the stickier the better, if too dry soak for 15 min)

Directions:

  1. To prepare, place almonds and brazil nuts in food processor and pulse until it is a rough meal with small bits of nuts still left.
  2. Add pumpkin seeds, spirulina and raw cacao powder and pulse a couple of times to mix and crush the seeds.
  3. Add the almond butter butter, pitted medjool dates and dried apricots and pulse/mix.
    When the mixture is combined but still a little rough, sticking together when you press it between your fingers, remove it from the food processor.
  4. Press/roll into balls, roughly the size of half a golf ball. I
  5. if you wish roll in coconut and keep in the fridge for 5-7 days or freeze for a later date.
  6. Enjoy as a healthy protein packed snack.

8.Integumentary System:
Healthy Skin Stuffed Peppers, Serves 4

Ingredients:

  • 1 cup (168 g) quinoa or rice, thoroughly rinsed and drained
  • scant 2 cups (460 ml) vegetable stock (sub water, but it will be less flavorful)
  • 4 large red, yellow, or orange bell peppers, halved, seeds removed
  • 1/2 cup (120 g) salsa, plus more for serving
  • ½ cup chopped chard
  • 1 Tbsp (4 g) nutritional yeast (optional)
  • 2 tsp cumin powder
  • 1 1/2 tsp chili powder
  • 1 1/2 tsp garlic powder
  • 1 15-ounce (425 g) can black beans, drained (if unsalted, add 1/4 tsp sea salt)
  • 1 cup (168 g) whole kernel corn, drained

Toppings

  • 1 ripe avocado, sliced
  • Fresh lime juice
  • Hot sauce
  • Cilantro, chopped
  • Diced red onion

Instructions

  1. Add quinoa and vegetable stock to a saucepan and bring to a boil over high heat. Once boiling, reduce heat, cover, and simmer until all liquid is absorbed and quinoa is fluffy – about 20 minutes.
  2. Preheat oven to 375 degrees F (190 C) and lightly grease a 9×13 baking dish or rimmed baking sheet.
  3. Brush halved peppers with a neutral, high heat oil, such as avocado or refined coconut.
  4. Add cooked quinoa to a large mixing bowl and add remaining ingredients – salsa through corn. Mix to thoroughly combine then taste and adjust seasonings accordingly, adding salt, pepper, or more spices as desired.
  5. Generously stuff halved peppers with quinoa mixture until all peppers are full, then cover the dish with foil.
  6. Bake for 30 minutes covered. Then remove foil, increase heat to 400 degrees F (204 C), and bake for another 15-20 minutes, or until peppers are soft and slightly golden brown. For softer peppers, bake 5-10 minutes more.
  7. Serve with desired toppings (listed above) or as is. Best when fresh, though leftovers keep covered in the refrigerator for 2-3 days. Reheat in a 350-degree F (176 C) oven until warmed through – about 20 minutes.

9.Reproductive System:
Maca Carrot Soup

Ingredients:

  • 4 cups carrot chopped
  • 1/2 yellow onion sliced
  • 1-inch piece of fresh ginger chopped
  • 2 cups vegetable stock
  • 1 16-oz can coconut milk
  • 1 cup fresh carrot juice
  • 3 teaspoons of Maca
  • 6 teaspoons salt
  • 3 tablespoons fresh dill chopped
  • 1 tbsp pumpkin seeds for topping 

Directions:

  1. Heat a large pot to medium low heat. Add onions and carrot. Cook for 10 minutes or until tender. Add fresh ginger and vegetable stock. Bring to a boil and reduce to a simmer. Cook for 20 minutes. While the soup is reducing, juice the carrots. Add coconut milk to the pot and turn off the heat. Allow the soup to cool slightly and then add in the fresh carrot juice. Season with the Maca, salt and dill. Pour soup into a blender and blend on high for 4 minutes. Serve!

10.Healthy Mitochondria:
Detoxifying, Energy Boosting Smoothie

Cleanse the heavy metals and boost mitochondrial health with this smoothie!

Ingredients:

  • 1 cup frozen mango
  • 1 green apple or pear
  • 1 lemon peeled
  • 1 large handful of spinach
  • 1 large handful of kale
  • 1 small handful of cilantro
  • 2 dates pitted
  • 1/4th avocado
  • 1 thumb of ginger
  • 1 teaspoon of chlorella
  • 1 grain size portion of Shilajit (Lotus Blooming Herbs brand)
  • 2 cups coconut water depending on desired consistency

Directions:

  1. Throw all ingredients into a high speed blender and blend until smooth. Enjoy!

 

❤ Colleen Poling, RD

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