Top 15 Quick and Easy Vegan Snacks

4 Dec

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One of the most frequent questions I get during my nutrition counseling sessions is “What are some quick, healthy snack ideas?” It is a really good idea to have a snack between meals to spread your calories evenly throughout the day. Don’t let yourself miss breakfast, eat a small lunch and have no snacks….because by the time dinner comes around you will be starving! We all know that ALL HELL breaks loose when the blood sugar drops and “hangry” sets in!! Be sure your snacks are a combination of a complex carbohydrate, protein and a healthy fat. Be careful of too much added sugar in your snack! Click on the snack discription under the picture to take you to where you can buy in online! 
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Mountain Gold Superfood Blend with extra added Almonds

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Tiger nuts and Fresh Fig

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Sunwarior Protein Bar

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Avocado with Chickpeas and Sriracha

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Sweet Potato with Toasted Pecans, Walnuts, Cinnamon and Lakanto Maple Syrup

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Pistachios, Almonds and Fresh Berries

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Sunwarrior Protein Powder mixed with Unsweetened Flax Milk 

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Peanut Butter stuffed Dates dipped in melted Lakanto Sugarfree Chocolate 

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Granola with Flax Milk

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Ginger’s Healthy Habits Trail Mix

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Lupini Beans Pack

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Kona Coffee Macadamia Crunch Snacks

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Sprouted Watermelon Seeds

Happy Snacking! ❤ Colleen Poling, RD

Quick Guide: A Vegan Super-Powered Nutrient Packed Day

24 Oct

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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!

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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!

Pre-Breakfast:

Breakfast:

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Lunch:images

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 During Long Exercise: 

Post-Workout:

Dinner:
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***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

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❤ Colleen Poling, RD

Hack: Energy without Caffeine

24 Oct

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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!!!!!!

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Top 15 Plant-Based Proteins

6 Oct

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Top 10 Quick and Easy Breakfast Ideas

4 Oct

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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

Toppings:

  • 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!

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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

 Instructions:

  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

Instructions:

  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

Moringa: the Superfood you are not eating!!

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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.

Benefits:
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.

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Superfood Moringa Cheesecake (Vegan, Gluten-Free)

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Ingredients:
 CRUST
  • 1 cup packed pitted dates
  • 1 1/2 cups raw walnuts
  • 1 Tbsp cocao powder
  • 1/4 tsp sea salt
FILLING
  • 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
 Instructions
  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.

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Peace, Love, Superfoods

❤ Colleen Poling, RD

3 Daily Routines That Will Change Your Life

1 Jun

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Surprising Vegan & Organic Finds at Costco

29 May

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Today I ventured into Costco for the first time! I was a very overwhelmed at first with the huge carts and all the STUFF people were buying, especially with this being Memorial Day Weekend. Carts were full of junk food, electronics, paper products, clothes and anything else you can imagine. Although, this did bring me back to my childhood, when my dad would bring my brother, twin sister and I to Sam’s Club to buy giant boxes of Rice Krispie Treats, Jumbo Rope Licorice and Ice Cream Snicker’s Bars! That was heaven for a little kid. However, now as a conscious consumer, it was my goal not to get sucked in too far, and only buy what I needed. Much to my surprise I found some AMAZING vegan, and organic items. Check them out:

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List of Finds: Organic Frozen Berries, Organic Peanut butter, Organic Frozen Broccoli, Organic precooked Love beets, Organic Frozen veggies Galore, Dates (Non-GMO), Organic Tofu, Dried Figs (Non-GMO), Suju Mighty Greens Juice, Organic Hemp Seeds (serious deal here!!), Organic Chia Seeds, Nut Milk, LaraBars, Organic Edamame Spaghetti, Frozen Acai berries, Organic Apples, Organic Full Fat Coconut Milk, Vega One protein, Amy’s Organic Lentil Soup, Organic Cashews, Organic Hope Hummus, Organic Sweet Potatoes, Avocado Oil (Non-GMO), Organic Edamame, Organic Coffee, Organic Butternut Squash, Organic Vegan Protein, GT’s Kombucha, Organic Black Beans, Coconut Oil, Organic Bananas, Organic Agave, and even a Vitamix was there to buy!
I highly recommend getting a Membership!!!
❤ Colleen Poling, RD

The “Fuck Yes” Diet

24 May

fuckyesornoHave you heard of the Law of “Fuck Yes or No?” This law applies to relationships stating that:

  1. When you want to get involved with someone new, in whatever capacity, they must inspire you to say “Fuck Yes” in order for you to proceed with them.
  2. When you want to get involved with someone new, in whatever capacity, THEY must respond with a “Fuck Yes” in order for you to proceed with them.

Basically both you and the other person need to be Fuck Yes about something, otherwise you’re just wasting your time. Check out Mark Mason’s website if you are interested in learning more on this law with relationships.

How can this apply to ours diets? Consider this quote:

“Perhaps the most intimate relationship each of us will ever have is not with any fellow member of our own human species. Instead it is between our bodies and our food.” –Scientific America, 2013

You will never have a more intimate relationship, not with your partner nor your child in this lifetime then you will with food. Food can be enveloped into our emotions and feelings. Food is makes up our culture. Food is a huge part of our social lives. Food breaks down into tiny chemicals and becomes you. Food affects every aspect of our wellbeing, from our mood, energy levels, thinking capacity, brain power, sports performance, sex drive, and longevity. We have over 100 trillion cells in our bodies and these cells need nutrients to thrive. If we fail to provide them with the essential nutrients we are harming ourselves rather than healing ourselves. Let’s work on creating a more positive relationship with our food.

Just as we can provide self-respect with applying the Law of “Fuck yes or No” to relationships with people, we can do the same with food. Why? Because non-needy, high self-worth people don’t have time for food they are not excited to eat. Don’t have time for food that doesn’t nourish the body, mind and soul. And certainly don’t have time for complicated food relationships.

Simply ask yourself this:

  1. When deciding to eat a certain food, THAT FOOD and FOOD RELATIONSHIP must inspire YOU to say “Fuck Yes” in order for you to proceed to eat it.
  2. When deciding to eat a certain food, THAT FOOD RELATIONSHIP must in turn respond with a “Fuck Yes” in order for you to proceed with it.

OK, now you are probably thinking, how can a food say “Fuck yes or no” to me as a human would?

Let me translate specific human relationships you might have had to food relationships:

The Stage 5 Clinger:

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Human: You are the clinger, super needy, not able to let go. You are a total “Fuck Yes” to committing to the other person. Them, a “Fuck No”. You are ready to give the relationship 100%, you are devoting your time and attention to this person, texting, calling, analyzing every move. Giving up this person feels impossible. This person is like a drug to you. Your love drug. You are high every time you are with this person. You have lost all self-control with this person. Unfortunately, the person you are clinging to is not that into you. In fact, they are keeping you strung along. Keeping you wishing, hoping. Keeping you on edge for that next love drug high.

Food: You are addicted to a certain type of food, fast food, sugar laden foods, processed foods. The food is a drug for you. You feel cravings for it. You cannot see yourself living without these types of foods. You have been devoting your time, by investing your money and eating these types of foods daily. You have lost all self-control with these foods.

Solution: It is time to practice some self-respect, and be the rejecter! By detaching yourself from the foods you crave, you will soon say “Fuck No,” too. You will then find yourself choosing much healthier foods when you let this unhealthy relationship go.

The Mindless:

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Human: You go with the flow with relationships. The other person is into you, a “Fuck Yes.” This doesn’t bother you one way or another. For some reason, whatever comes along you take it. You can feel so-so about someone, and go with it because no one better is coming along. You are mindless, uninterested in how the relationship will proceed, but continue moving forward with it because it is available to you.

Food: You go with the flow about what food goes into your mouth. For example, the staff break room has donuts and you already full, but you still eat it anyway, because it is there. You mindlessly choose certain foods, because it is easy and convienent to you. You eat in front of the TV, computer and/or with devices in front of you. You have no concern about how the food is affecting your body. You are a complacent and basically a “Fuck No” in this food relationship. The food relationship is responding back to you, “Fuck Yes.” You two are not on the same page.

Solution: Stop being so complacent with your food choices, and get excited about what you are eating. Choose foods that are nourishing to you. Be more mindful when you eat, by really tasting, and connecting to the food. Maybe you need to try a cooking class, or go to a gardening class for some inspiration. Connect with your food in a way you would want to connect with another human being.

The Booty Call:

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Human: You are the booty call. You are called at late hours of the night for a fun time. You enjoy the time between the sheets, but long for something more. You two are not, “Fuck Yes” about the same relationship goal.

Food: Is your food Booty Calling you? Do you find yourself with late night binges? Do you have fun eating these foods in the moment, but are then left with feelings of longing, guilt or regret? Do you feel something is missing in this relationship? Do you long for something more? You and your food relationship are not on the same page. It seems that you are not a “Fuck Yes” in this relationship.

Solution: Give yourself stronger boundaries to follow as you would with a human relationship. You deserve better. Find out what is causing these binges. Is it a void you are trying to fill? Sit with your emotions instead of reaching for food.

The Asshole:

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Human: The person you are seeing is a complete fucking asshole, and you know it. They make you feel inferior. They undermine you. They disrespect you. They can be liars, cheaters, manipulaters, and can sometimes be abusive. You cry out, only wanting to be heard. You want from the deepest part of yourself for your partner to embrace you, connect with you, not abuse you. You want a deeper understanding and respect. This person is “Fuck No,” you are a “Fuck yes.”

Food: The food you are in a relationship does not love you back, because you do not first love yourself. You deprive yourself of food, or restrict your food, because you long from the deepest part of your soul to just be heard. You want control. Your relationship with food hurts you. It disrespects you, it lies to you, it cheats you. You don’t feel like you are enough. You cry, because you want it to embrace your whole self.  What you really want is to deepin the understanding of who you really are. This food relationship a complete asshole, and it is responding as a “Fuck No.” It is time you do as well.

Solution: Stand your ground. It is time to fight for yourself. Trying to control only leads to more suffering. Discover yourself by working with a counselor on why you feel incomplete and the need for control.

 

“If you don’t love it, don’t eat it, and if you love it, savor it.” Evelyn Tribole

❤ Colleen Poling, RD