Get Fit, Healthy & Whole In Our Plantiful Kitchen



Get Fit, Healthy & Whole
In Our
Plantiful Kitchen



Recipes


INGREDIENTS


  • 1 Cup Steel Cut oats
  • 4 Cups water (simmer for 30 min, stir during cooking)
  • Add 2 Tbsp ground flax seed
  • 1 tsp cinnamon
  • Top with a little nut milk of your choice
  • Fresh fruit ( I love blueberries, strawberries & bananas)
  • 1 Tbsp hemp hearts
  • Sprinkle of chopped nuts (I use pecans or almonds)
View Recipe

INGREDIENTS


  • Extra Firm Tofu
  • Diced Onions
  • Diced Jalepeños
  • Diced Red Peppers
  • Diced Mushrooms
  • Diced Zucchini
  • Herbs & Spices


View Recipe

INGREDIENTS


  • Onions
  • Garlic
  • Red Peppers
  • Hot Peppers
  • Carrots
  • Celery
  • Mushrooms
  • Russet Potato
  • Sweet Potato
  • Zucchini
  • Yellow Squash
  • Cabbage
View Recipe

Recipes


April 5, 2020

Easy Vegan Blueberry Pancakes

Recipes

Nothing warms the heart & soul quite like a hot bowl of soup. My favorite go-to is my Rainbow Vegetable Soup. As the name implies, it’s loaded with fresh organic veggies making this jam packed with antioxidants & vitamins......

January 22, 2020

Oil Free Lentil Stew

Recipes

Nothing warms the heart & soul quite like a hot bowl of soup. My favorite go-to is my Rainbow Vegetable Soup. As the name implies, it’s loaded with fresh organic veggies making this jam packed with antioxidants & vitamins......

September 3, 2019

Chickpea Salad

Recipes

When making that transition to eliminate animal foods, it’s often challenging to give up a few life time favorites. For me, it was the breakfast foods I loved......

August 23, 2019

Steel Cut Oats

Recipes

I guess you can say, I’m a bit of a breakfast fanatic. But that being said, I seem to have just a few favorites that I stick with. Giving my day a nutritional start along with my workout routine has been a long standing habit......

Recipes


April 5, 2020

Easy Vegan Blueberry Pancakes

Recipes

Nothing warms the heart & soul quite like a hot bowl of soup. My favorite go-to is my Rainbow Vegetable Soup. As the name implies, it’s loaded with fresh organic veggies making this jam packed with antioxidants & vitamins......

January 22, 2020

Oil Free Lentil Stew

Recipes

Nothing warms the heart & soul quite like a hot bowl of soup. My favorite go-to is my Rainbow Vegetable Soup. As the name implies, it’s loaded with fresh organic veggies making this jam packed with antioxidants & vitamins......

September 3, 2019

Chickpea Salad

Recipes

When making that transition to eliminate animal foods, it’s often challenging to give up a few life time favorites. For me, it was the breakfast foods I loved......

Recipes


Steel Cut Oats & Chopped Fruit



INGREDIENTS


  • 1 Cup Steel Cut oats
  • 4 Cups water (simmer for 30 min, stir during cooking)
  • Add 2 Tbsp ground flax seed
  • 1 tsp cinnamon
  • Top with a little nut milk of your choice
  • Fresh fruit ( I love blueberries, strawberries & bananas)
  • 1 Tbsp hemp hearts
  • Sprinkle of chopped nuts (I use pecans or almonds)
View Recipe

INGREDIENTS


  • Extra Firm Tofu
  • Diced Onions
  • Diced Jalepeños
  • Diced Red Peppers
  • Diced Mushrooms
  • Diced Zucchini
  • Herbs & Spices
View Recipe

Zucchini Pasta


INGREDIENTS


  • Chickpeas
  • Red Onion
  • Celery
  • Jalapeno
  • Pepper
  • Relish
  • Dijon
  • Nutritional Yeast
  • Garlic Powder
  • Vegan Mayo
View Recipe

Nutritional Tidbits


Why All Of My Recipes Are Oil Free

Not using oil when cooking is a personal choice that tends to keep my calorie intake to a minimum. According to an Article from Pritikin Longevity Center:

"With over 4,000 calories per pound, olive oil is far more calorie dense than even pure refined sugar, which has 1,725 calories per pound. Because of its extremely high calorie density, adding olive oil to any food or meal will dramatically increase its calorie density."

The Pritikin oil article continues by stating that, "...consuming a lot of olive oil (or any other fat) can easily lead to weight gain and obesity, which leads us straight to poor heart health."

High fat meals clog our arteries and impairs blood flow not to mention promotes inflammation.

I have read many articles from physicians from the Committee For Responsible Medicine, such as Dr. Neal Barnard and Dr. Michael Gregor,  on the dangers of oil. The evidenced-based research is astonishing. Do your own due diligence and I trust you will make the same findings as I have:

  • Oil Is A Processed Food
  • Oil Is Loaded With Empty Calories
  • Oil Has No Nutritional Value
  • Oil Clogs Our Arteries & Stiffens Blood Vessels
  • Oil Promotes Heart Disease

To achieve your daily fat intake choose whole food plant-based fats:

  • Avocados
  • Nuts
  • Flax Seeds
  • Chia Seeds
  • Hemp Seeds &
  • Raw Cacao 
  • Just to name a few. 



“NO OIL! Not even olive oil, which goes against a lot of other advice out there about so-called good fats. Both the monounsaturated and saturated fats contained in oils are harmful to the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease. It doesn’t matter whether it’s olive oil, corn oil, coconut oil, canola oil, or any other kind. Avoid ALL oil.” – Dr. Caldwell Esselstyn

"The Fat You Eat is the Fat You Wear." – Dr. John McDougall.

Health Articles






Batch Cooking & Meal Preparation


I often hear comments like, “I don’t have time to cook healthy” or “It’s too expensive buying veggies”.

Let’s face it, we live in a fast paced world, working full time, taking care of the kids, the house, & the dog, not to mention, taking care of ourselves. Batch cooking implies simply that, cooking larger quantities of our favorite dishes and storing either in the fridge or freezer for a quick healthy meal later on.

We can buy our veggies in bulk saving money in the long run. Standing at the cutting board can be very time consuming, but hey, it’s really very meditative once you get into it. So why not keep chopping for meal prep. It’s great for the mindset.

Once you’ve started meal prepping, you’ll be hooked. Keep your fridge/freezer stocked with homemade, plant-based meals and your healthy meals will always be at your fingertips.

I work 12 hour shifts and trust me, meal prep is what saves me. I’m usually pretty tired as you can Imagine after 12 long hours and the last thing I want to do at the end of my day is start cooking for the next day.

Start with simple recipes and you only need a few. Get started today. Please send pictures as I would love to see what you all come up with.

HAPPY PREPPING!

Batch Cooking & Meal Preparation


I often hear comments like, “I don’t have time to cook healthy” or “It’s too expensive buying veggies”.

Let’s face it, we live in a fast paced world, working full time, taking care of the kids, the house, & the dog, not to mention, taking care of ourselves. Batch cooking implies simply that, cooking larger quantities of our favorite dishes and storing either in the fridge or freezer for a quick healthy meal later on.

We can buy our veggies in bulk saving money in the long run. Standing at the cutting board can be very time consuming, but hey, it’s really very meditative once you get into it. So why not keep chopping for meal prep. It’s great for the mindset.

Once you’ve started meal prepping, you’ll be hooked. Keep your fridge/freezer stocked with homemade, plant-based meals and your healthy meals will always be at your fingertips.

I work 12 hour shifts and trust me, meal prep is what saves me. I’m usually pretty tired as you can Imagine after 12 long hours and the last thing I want to do at the end of my day is start cooking for the next day.

Start with simple recipes and you only need a few. Get started today. Please send pictures as I would love to see what you all come up with.

HAPPY PREPPING!