Vegan Potato Salad Recipe

We just love potatoes! And this dish is to die for when the weather starts to warm up. We love making a huge batch and have leftovers for a couple days. That way we don’t have to worry about what to make when we get home.

It’s a 100% healthy, feel great about eating this comfort food type of recipe. Plus, it’s loaded with protein, complex carbohydrates and the perfect amount of healthy fat if you dice up some avocado and throw that on top (which we highly recommend)!

Simple Vegan Potato Salad 

8-12 medium red or Yukon potatoes, choppedpotatosalad

1 8 oz package firm or extra firm tofu

2T yellow mustard

1T Dijon mustard

4 cloves garlic, minced

1T fresh lemon juice

1/2t sea salt

1/4-1/2 c dill pickle relish

2-3 stalk celery, finely diced

1/3 medium red onion, finely diced

Sea salt and fresh ground pepper to taste

Freshly chopped dill, cilantro and avocado optional.

  1. Place potatoes in pot of boiling water over med-high heat. Simmer just until tender. Drain and allow to cool.
  2. In a blender or food processor, combine tofu, mustard, garlic, lemon juice, sea salt. Blend until smooth and creamy.
  3. Transfer mixture to large bowl. Add relish. Stir well and add celery and onion. Stir again and then add potatoes. Season with sea salt and pepper. Add fresh dill and cilantro. Top with diced avocado for extra creamy goodness.
  4. Cover and chill for 1 hour (if you can wait that long to dive in and eat it).
  5. Store up to 1 week in fridge.

The Best Grocery Items To Always Have On Hand For A Time Like Now

I was recently asked how to make healthy meals with what we have on hand. The answer to that would lie in what to stock up on in the first place.

The following is a list of food items we always make sure we have in our pantry. We highly recommend this list for you too, especially in a pandemic where people are hoarding food and going to the grocery store is harder. These foods are all very nutrient dense (they are packed with protein, complex carbohydrates and healthy fats and have all the vitamins, minerals and antioxidant properties your body needs to stay strong and healthy) and will give you the most bang for your buck financially as well. From here, you can pretty much make any kind of staple meal.

In a time like now, fresh produce might be the most difficult for people to buy. We try to purchase organic when we can, but right now just getting anything fresh is more important. Please make sure you wash ALL produce before eating. Thank goodness for all the hard working grocery store employees (who are helping more then we know right now) as most bigger stores offer online ordering, pickup or delivery so people don’t have to go in to shop. This list features whole foods that have a longer shelf life so you really can’t go wrong on stocking up a bit.

  1. Beans– Canned or dried, beans are the ultimate staple food. They are jam packed with nutrients like protein, fiber and carbohydrates, have a long shelf life and are budget friendly. They have virtually endless uses too. We use them as our main ingredient in most dishes but can be added to almost any dish and be a great substitute for meat. You can also bake brownies with them! Dried beans offer the better value, but take a bit longer to prepare since you have to soak them first.  We love black, garbanzo, cannellini, pinto to name just a few.
  2. Lentils– Similar to beans on many levels. They are nutrient dense, can be used inblackbeans2 almost any dish and have many, many uses. They are also easy on your wallet. We use red lentils the most because they cook up softer and are perfect for Indian style dishes, which we absolutely love. Brown or green lentils can be cooked or simmered into a soft purée. Black lentils are best for salads, bowls, and stews. Store them in a cool, dark and dry place in airtight containers.
  3. Whole grains– Rice (all varieties), quinoa, oatmeal, popcorn are our top four go to grains. There are LOTS of other grains to choose from like amaranth, buckwheat, barley, millet, bulgur, maize, rye, teff, triticale, farro to name a few. Whole grains are packed with plant based protein, which most people don’t know, but are also a great source of fiber. They are staples in our diets because they help lower the risk of disease and inflammation and are loaded with lots of other nutrients to keep our immune system strong. People who consume whole grains regularly are shown to live longer, healthier lives.
  4. Nuts/Seeds– Almonds, walnuts, pumpkin seeds, sunflower seeds, chia seeds, hemp seeds, Brazil nuts (one a day for your daily serving of selenium) are what we usually stock. Again, lots of choices, but these are all very nutrient dense and give you your dose of healthy fats. Watch your consumption though, as we recommend to keep fat intake low.  Continue reading

Spiced Chickpeas and Rice

Chickpeas, otherwise known as garbanzo beans, are jam packed with nutrients. They’re a great source of plant-based protein, fiber and carbohydrates. They are also rich in antioxidants that help boost your immune system and help prevent diseases like diabetes, heart disease, high cholesterol to name just a few. Chickpeas are also a great source minerals such as calcium, magnesium, iron, zinc, folate and phosphorous. The nutty tasting legume has a number of essential vitamins like thiamin, riboflavin, niacin, vitamin C, A, B6, B12, and vitamin K too.

We love them because they’re so versatile and can be used in almost any dish. You really can’t go wrong with falling in love with chickpeas. This recipe was made with the ingredients we had on hand and only took about 10 minutes. It’s not complete without some sort of complex carbohydrate though so make sure you have rice or quinoa cooking in that Instant Pot before you start with this recipe.

You can use dried chickpeas but be sure to soak them overnight for about 8 hours first. We used canned garbanzo beans because we were short on time and hungry. We rinsed them well before adding them to the pan.

2 cans chickpeas, drained and rinsedIMG_0866
2-3 T water
1/2 medium onion, diced or chopped
3-5 cloves garlic, minced
2 c sliced mushrooms (any kind will do)
1 1/2 t paprika
1/2 t onion powder
1/2 t oregano
1/2 t garlic powder (use only if you didn’t use fresh cloves)
1/2 t fresh ground black pepper
1:2 t sea salt
1/2 t chili powder
1/4 t thyme
Heat a 2-3 T of water in a pan. Add the onion, garlic and mushrooms. Stir until brown and onions translucent. You may need to add a little more water every once in a while to prevent burning.
Add spices and stir. Add in the chickpeas and allow to cook about 5 more minutes until heated through and slightly browned.
Serve over rice of choice. We used brown basmati rice that we cooked in our Instant Pot.

Sweet Potato, Squash and Black Bean Enchiladas

With winter in full swing, here is a great recipe that is hearty, super delicious and will have people fighting over seconds and leftovers. No joke! It’s one of our favorites this time of year to keep our bellies full and happy but also makes the house smell amazing. It’s adapted from the Thug Kitchen Cookbook, one of our favorites.

Makes 8 enchiladas or enough for 4 people (or 2 people and some leftovers if you eat lots of food like Damian and I).

ENCHILADA SAUCE

img_8051.jpg2 1/4 C vegetable broth
1/3 C tomato paste
2 1/2 T chili powder
2 t ground cumin
1 1/2 t dried oregano
2 to 3 cloves garlic, minced
2 t low sodium soy sauce or tamari
1 T lime juice (fresh squeezed is best) Continue reading

Our Health Is A Gift

As we approach Thanksgiving week, let us all be reminded that our health and wellness is a gift not to be taken for granted. Our job at Wholicious Living is to motivate people to eat as healthy as possible, to be active and work our bodies to keep them in shape and even push ourselves to go beyond what we thought was possible. That is called putting in the work and doing what we need to do to earn our health. But can health really be earned?

At any given moment, this precious thing we call life could be taken from us. Our health is the same way. As much as I talk about prevention, sometimes we just don’t have everything within our control. We can take the reigns as much as possible by doing what’s necessary to keep our bodies healthy, but sometimes bad things just happen. We get blindsided by some unforeseen incident like finding out we have a rare form of cancer or a heart defect etc. We pray every day that something like this never happens to any of us.

This is why we feel very fortunate that we are in love with healthy eating and running and lifting weights. We love being outdoors and camping under the stars and backpacking as deep into the wilderness as possible. We’re very thankful that our legs and lungs can take us as far as they do, able to explore new places. We’ve put in millions of miles over the years and hope to do it until we die. It brings us much joy to sweat, to push ourselves to become better, faster and stronger. Not only physically, but emotionally and spiritually as well.

But at the same time, we don’t take any of it for granted. Not a single moment, not a single step. We know that within a split second something could happen and it all could be taken away. One of us could get injured or a life threatening illness could strike. Worse yet, something could happen to one of our family members or friends.

Hopefully, Wholicious Living can be a source to help YOU do the same for your mind, body and soul. To give you enouragment and motivation to make the right choices not only for yourself, but for those around you. We want to be advocates for your health, which is why we support a whole food plant based diet. We want you to be able to do what you love until you die, while maintaining a high quality of life. Quantity doesn’t matter. Quality does. We want you to be able to live in the present moment and be there for your kids, your spouse, your friends alive, able and fully aware and capable. We want to help you help others make the same healthier choices so they too can THRIVE.

So let us continue to encourage you to take care of your body because your body, your health, your life is a gift. Some people aren’t so fortunate to wake up and decide they want oatmeal instead of eggs and bacon because they’re too sick to make their own food. They can’t just put on a pair of running shoes and go. They can’t get out of their wheelchair or hospital bed or make their leg grow back or make the cancer just go away. We owe it not only to ourselves but to those around us to make the healthiest choices possible simply because we can.

Let us all celebrate Thanksgiving with a humble heart, full of gratitude for the gift of health. Because health is a gift and a very precious one at that.

Here’s to eating Wholiciously!

Lindsey and Damian

5-Spice “Fried” Rice with Sweet Potatoes

I’ve been talking a lot about the benefits of soy products lately. Everyone, especially women should be getting at least one serving a day. If you’ve missed out, please follow me on https://www.instagram.com/wholiciousliving/ and https://www.facebook.com/wholiciousliving/ to get all the latest health and nutrition information.

This is a never fail, throw any type of veggies in and it will still turn out great recipe. It works best with cold, leftover cooked rice. Recipe adapted from Thug Kitchen Cookbook.

1 medium sweet potato, diced
2 t sesame oilIMG_0126
2 T water, plus more if needed
1/2 yellow onion, diced
1 carrot, chopped
1 c frozen peas
1 c frozen sweet yellow corn
1/4 t Chinese 5-spice powder
1-2 cloves garlic, minced
1 1/2 T tamari or soy sauce (reduced sodium)
1 T roasted red chili paste
4 c cooked short or long-grain brown rice
1 c bitter greens chopped (optional)
1/2 c sliced green onions
1 14 oz package extra firm tofu, diced into 1/2 in chunks (optional, but give it a try. It’s good. We promise. Can also sub in edamame).

Directions:

1. Fill the bottom of a steamer with about 2 inches of water and heat up the water.

2. While waiting for the water to boil, dice the sweet potato and add to steamer. Let steam about 7-8 minutes or until sweet potato is tender.

3. Heat 1 tsp of oil and some water in a large skillet or wok over medium heat.

4. Add yellow onion and carrot and continue to stir fry for another 3 minutes, or until the onions are translucent. Add more water if necessary so contents don’t burn.

5.  Add the 5-spice powder and garlic to the skillet and stir fry for 1-2 more minutes. Turn heat to low and add the frozen peas and corn. Let all ingredients keep simmering.

6. Remove sweet potato from steamer and add to skillet of other veggies.

7.  Mix soy sauce, rice vinegar and Roasted Sweet Chili Paste in a small bowl. ( We like the flavor of this so we actually doubled the amount to mix in )

8. Dice tofu into 1/2 in squares and spoon about 1/3 of the sauce over the top to marinate.

9. Add the cooked rice to skillet and stir fry until warm, approximately 5 minutes.

10. Add the sauce mix and the marinated tofu, and mix well but don’t over stir or the tofu will crumble. (It’s ok if this happens as it’ll still taste the same but won’t look as pretty)

11. Stir fry for another 1-3 minutes.

12. Fold in bitter greens and green onions

Enjoy! We always go back for seconds on this one!

Wholicious Living provides individualized nutrition coaching designed specifically for you and your goals. Whether you want to lose weight, have more energy, recover better from workouts or just be able to live life doing what you love, we give you the tools you need to succeed for the long term. We help you forge a lifestyle with dietary habits that are sustainable and realistic but also simple and easy to follow. Sign up today for a one, three or six month plan and reach your goals.

Here’s to Nutritious and Delicious Eating,

Lindsey Hintz

 

FREE Immune System Support Giveaway!

We are giving away these 3 amazing Flora products that boost your immune system with the power of plants (total value over $60). To enter the giveaway, just go over to our WHOLICIOUS LIVING Facebook Page and give the most recent post a like. We will announce a winner later this week!

  • Flora’s Acerola powder is full of vitamin C and phytonutrients to ward off sickness.
  • Elderberry Crystals are great for immune system support and may help you prevent sickness and reduce symptoms when already sick.
  • Flora’s Deep Defense tea has echinacea, astragulus and more to boost your immune system.

We hope your winter running is going well and look forward to more amazing giveaways from Wholicious Living soon!

cheers,

Lindsey & Damian

www.WholiciousLiving.com

Lose Weight, Get Fit & Eat Better Than Ever

Who doesn’t want to look their best, be healthier and have more energy all while eating the tastiest, most nutritious food?

DSC_0630

That’s why we are offering $30 OFF monthly nutritional plans to get you started on your path to a new you. You will learn how to make quick, easy, delicious and more nutritious meals and get individual attention to keep you motivated. You will get answers to your nutrition, weight loss and health questions with simple solutions. We want you to succeed and are here to help.

Want to give the active person in your life the BEST gift ever? We teamed up with Wholistic Running who helps athletes of all levels. We are offering a FREE month of coaching when you sign up for a 3-month online coaching package. Or get $100 OFF OFF 6-month online coaching packages. These all inclusive packages include:

quinoa salad

  • Personalized training plans
  • Nutritional coaching & support
  • Unlimited email & weekly phone/Skype calls
  • Injury prevention & performance plans
  • Train less, save time & get better results

Gift certificates also available

Don’t miss out on these amazing opportunities. We look forward to helping you accomplish your goals and THRIVE.

Lindsey & Damian

Quick and Easy Thanksgiving Recipes

With Thanksgiving so quickly approaching we at Wholicious Living wanted to leave you with a couple of our favorite fall recipes that will easily steal the show.

Lindsey’s Simple Roasted Vegetables

2-3 medium sweet potatoes, diced

roasted veggies

2-3 medium beets, diced

1 sweet onion, diced

1 lb brussels sprouts, halved

1 medium head of cauliflower, cut into florets

1 lb fresh baby bella mushrooms, diced

3-5 cloves garlic, chopped

1 T coconut oil

We usually make two pans of this recipe because it goes quick and everyone always has seconds on this.

Preheat your oven to 360 and do your chopping while it’s heating. Then line a baking sheet (or 2) with parchment paper. Spread the cut up veggies evenly in both pans except for the mushrooms. Sprinkle with freshly ground sea salt and pepper to taste.

Add the coconut oil sparingly. Since it’s usually solid at room temperature, it works best to put small chunks in 4-5 places across the pan. Bake veggies for about 1 hour, but be sure and stir every 20 minutes. This will help to spread the coconut oil evenly over the vegetables and prevent anything from burning. At about 20 minutes remaining add the mushrooms.

The fun thing about this recipe is that you can add whatever vegetables you like best. These are some of our favorite. Not much spice is needed as all of these veggies take on a lot of flavor on their own when roasted.

yellow lentis

Chef Damian’s Special Lentils

1 cup yellow lentils

3 cups water or veggie stock

1/2-1 T cumin (depends on how much spice you like)

1/2 T ground ginger

1 Dash cinnamon to taste

Sea salt and pepper to taste

Cook on a stovetop, using 3 cups of liquid (water, stock or combo) to 1 cup of dry lentils. Be sure to use a large enough saucepan as the lentils will double or triple in size. Bring to a boil, cover tightly, reduce heat and simmer until they are tender. For whole lentils, cook time is typically 15-20 minutes.

When finished cooking, add spices. Be sure NOT to add sea salt until after lentils are finished cooking as the lentils will remain hard if you do so. You can leave these a bit chunky or blend until smooth and creamy. If you like them on the creamy side you can also add a touch of soy or almond milk.