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January 27, 2018

Cheese and yogurt were two of the things I missed when my family decided to transition to a plant-based-diet.  Luckily, there are now plant-based milks and yogurts in our local grocery store!  I take this Fruit & Yogurt Parfait for lunch frequently.  The fruit options are only suggestions- you can use whatever fruit and berries you enjoy.  I think fresh peaches (when in season) would taste great too!

Hope you try it!

-Madeleine Smith

Ingredients:

½ cup plant-based yogurt, unsweetened (I like Foragers Plain Cashew Yogurt)

½ cup strawberries, sliced

½ cup blueberries

½ cup blackberries

½ cup WELLstyle Breakfast Granola (see WELLstyle.net for recipe)*

Honey to taste

Method:

In a cup or jar layer the ingredients as follows:

Use 1/3 of the granola as a base layer, then 1/3 of the yogurt, topped by 1/3 of the fruit.  Repeat the process until all the ingredients are used.  Drizzle with honey to taste.  Enjoy!

*You can substitute toasted old fashioned rolled oats if you don't have...

January 27, 2018

As an athlete, I burn a lot of calories!  To help replenish my energy, I eat veggie sandwiches between meals (instead of drinking energy beverages with processed protein powders).  This sandwich is full of whole grains, vegetables and healthy carbs.  The avocado adds "healthy" fat as well.  It is quick recipe and the ingredients can be adjusted to whatever vegetables you have on hand.

Hope you like it!

-Jackson Smith

Ingredients:

2 pieces whole-grain bread (I use Dave’s Powerseed Bread)

½ avocado, smashed with a fork

1 cup spinach

1 green or red lettuce leaf

3 red onion slices

3 tomato slices

4-5 cucumber slices, pickled

1 tablespoon banana peppers

1 tablespoon pickled jalapeños

Salt and black pepper to taste

Method:

Toast the bread.  Spread the smashed avocado equally on both pieces of toast.  Layer the spinach, lettuce, onion, tomato slices, pickled cucumber slices, banana peppers & jalapeños on top of the avocado on one slice of toast.  Sprinkle salt and pepper on top of t...

January 27, 2018

Whenever my children ask for "box cereal" at the grocery store I ask them to find a cereal without "sugar" in the first 3 ingredients.  It is a difficult task!

Instead of buying high priced, processed, boxed cereal- you can make your own healthy granola.  It is easy and only takes about 15 minutes!

This granola recipe is made from old fashioned rolled oats, nuts, seeds, dried fruit, spices and a touch of maple syrup for sweetness.

I use RAW nuts (to avoid the added oils with roasting) and buy in bulk to save money.  HINT: To help maintain freshness, store raw nuts in the refrigerator.

NOTE: You can use whatever raw nuts and seeds you prefer- the ingredient list is just a suggestion.  Be creative!

Ingredients:

Approximately 6 cups of old fashioned roll oats

¼ cup raw walnuts, chopped

¼ cup raw almonds, sliced

¼ cup ground flax seeds

¼ cup raw pumpkin seeds

¼ cup hemp hearts

2-3 teaspoons chia seeds

1/2 cup raisins

1-2 teaspoons cinnamon

1 teaspoon salt

¼ cup pure mapl...

January 27, 2018

Hello all you beautiful people! I wanted to challenge you to make 2018 your healthiest year yet!  My family and I have challenged ourselves to eating a whole-food-plant-based diet 353 days during 2018! This allows us a little "wiggle room" for holidays, birthdays, and other "special" occasions.  We are focusing on eating whole grains, vegetables, fruit, raw nuts, beans, peas, and lentils.  Instead of highly processed white sugar- we pledge to use "natural" sweeteners, in small amounts, when needed.  Examples include: black strap molasses, dates and date sugar, honey, agave, and pure maple syrup. 

In addition to eating healthier, we are using the "353" pledge to get moving too.  We have decided to have family fitness goals for 2018.  We will each do a sprint triathalon (the first "3" in 353 stands for "tri"), we will each do a 5K race (the "5" in 353 stands for 5K), and we will ride in a 30 mile bike ride (the last "3" in 353 stands...

November 1, 2016

My family loves green smoothies for breakfast!  Packed with vitamins, fiber, and natural unprocessed ingredients, green smoothies are an excellent replacement for processed, packaged fruit flavored juices in the mornings.  I have included my “basic” green smoothie recipe, but feel free to add ground flax, different fruits and greens (such as kale or swiss chard) or try adding a ¼ cup of raw walnuts for variation.  If you struggle with arthritis, try adding a bit of turmeric.  With a good blender, the green smoothie is ready in minutes, which is a requirement for my family’s busy mornings.  Have fun experimenting!

WELLstyle Basic Green Smoothie

INGREDIENTS:

1 cup filtered water (or more to thin the smoothie to the consistency you prefer)

1 small navel orange with rind; ends cut off

1/2 cup frozen pineapple chunks

1/2 cup frozen mango chunks

Slice of lime with rind (approximately 1/8 of the lime)

2 cups packed fresh spinach

1-2 tablespoons agave nectar

METHOD:

Place all ingredie...

November 1, 2016

Traditional five-layer dip uses ingredients high in saturated fat that are calorie dense like dairy cheese and sour cream. Try this delicious, lighter, whole-food-plant-based version of five-layer dip for your next gathering. 

WELLstyle Five-Layer Dip

Ingredients:

Fat free refried black beans, 1 can

WELLstyle Chunky Guacamole, 1 recipe portion (or use 2 smashed avocados)

1 cup prepared salsa (store bought or use WELLstyle Fresh Tomato Salsa Recipe)

Pinto beans, 1 can, drained and rinsed

Green leaf lettuce, 2 cups, coarsely chopped

Tomato, 1 large, cut in half, then sliced in half-moon shapes

Red onion, ¼, chopped

Red bell pepper, ¼, chopped

Black olives, ¼ cup, sliced

Salt & Pepper to taste

Method:

Use a 1.5-inch-deep, approximately 10-12 inch round serving dish to assemble the dip.  First layer: using a flat spatula, spread fat free refried black beans evenly into the dish. Second layer: spread guacamole evenly on top of the black beans, leaving some black beans exposed along the periphery.  Third...

November 1, 2016

Try this quick, easy, plant based salad with a Mexican flare.  Serve as a salad on its own, as an alternate to traditional salsa, or scoop on top of your favorite traditional mixed greens salad.

WELLstyle Black Bean and Corn Salad

Ingredients:

Black beans, 2 cans, drained and rinsed

Frozen corn kernels, 1.5 cups

Garlic clove, 1 peeled and minced

Red onion, ½ chopped

Grape tomatoes, yellow, ¼ cup, cut in half lengthwise

Grape tomatoes, red, ¼ cup, cut in half lengthwise

Cilantro, ¼ cup, chopped, or more to taste

Lime juice, from ½ lime, freshly squeezed

Extra virgin olive oil, 1 tsp

Cumin, ground, 1 tsp (more or less to taste)

Salt to taste

Fresh ground pepper to taste

Fresh green leaf lettuce leaves, 6, washed and dried, for serving.

Avocado, 1, sliced into 6 pieces, for serving.

Method:

Place black beans, frozen corn, minced garlic, chopped red onion, grape tomatoes and cilantro into a large bowl.  Mix well.  Add lime juice and extra virgin olive oil, mixing to incorporate the liquids thoroughly.  Seas...

November 1, 2016

As you may know from my previous posts- I love salsa.  My husband, however, LOVES guacamole.  Whenever I make this WELLstyle Chunky Guacamole, I have to hide it until time to eat or else the guacamole does not make it to the table.  Hope you like it as much as he does!

WELLstyle Chunky Guacamole

Ingredients:

Avocados, 2 ripe

Garlic clove, 1 peeled and minced

Red onion, ½ chopped

Grape tomatoes, yellow, ¼ cup, cut in half lengthwise

Grape tomatoes, red, ¼ cup, cut in half lengthwise

Cilantro, ¼ cup, chopped, or more to taste

Lime juice, from ½ lime, freshly squeezed

Cumin, ground, 1 tsp (more or less to taste)

Salt to taste

Fresh ground pepper to taste

Method:

Cut Avocados in half, remove stone/seed, scoop out the flesh and place in medium size bowl.  Use a fork to smash the avocado flesh until desired consistency is achieved.  Add garlic, onion, tomatoes and mix well.  Next, add cilantro, lime juice, and spices to desired taste, mix to incorporate flavors thoroughly.  Serve immediately.  I like...

November 1, 2016

WELLstyle Fresh Tomato Salsa

I love salsa.  Seriously, ask my children, I will eat salsa on just about anything!  This salsa is made from fresh, whole, plant based ingredients without artificial preservatives.  I recommend a generous portion on top of a baked potato, vegan enchiladas, or seasoning your favorite black bean soup.  I like eating it with a spoon!!

Ingredients:

Tomatoes, fresh, 4, quartered.

Garlic clove, 1, peeled.

Red onion, ½ coarsely chopped.

Yellow onion, ½ coarsely chopped.

Jalapeno, fresh, 1, seeds and stem removed, coarsely chopped.

Red bell pepper, ½, seeds and stem removed, coarsely chopped.

Cilantro, fresh, 1 small bunch.

Lime juice, from ½ lime, freshly squeezed (more to taste)

Cumin, ground, ½ tsp (more or less to taste)

Salt to taste

Fresh ground pepper to taste

Method:

Place all ingredients except spices in food processor or high-powered blender.  Pulse ingredients until well mixed and desired consistency.  Add cumin, salt, and pepper- pulsing intermittently...

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    19260 Stone Oak Pkwy, Ste 101

    San Antonio, TX 78258

    210-801-1662

    Tel: 210-801-1662

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