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

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

Last Minute Holiday Gifts

Do you know someone who wants lose weight, have more energy and feel better while being easier and saving time? Or do you know a runner who struggles or doesn’t know where to begin, suffers from injuries or wants to be a better runner? Give them the gift that will help them succeed – personal online coaching from professionals.

“Lindsey’s online coaching helped me lose weight and run with less pain. I’m so thankful for her nutritional and running expertise” – Crystal Ludke from Boise, ID

Our one-of-a-kind comprehensive online coaching packages help everyone from beginner to competitive runners and non-runners alike. With dedicated motivation & support from professionals, everyone will love this special gift for the holiday season.

Each coaching package includes:

  • Custom, personalized training plans:  Maximize training for your schedule & save time
  • Nutritional Coaching: Lose weight & thrive
  • Run better, more efficient & pain-free with our Injury Prevention & Performance Enhancement Plans
  • Race Planning: Learn how to optimally prepare and perform at any distance
  • Runner Specific Exercises:  Simple & personalized
  • Quick, easy meal plans that save you time & get results

Online coaching also includes optional weekly phone or Skype calls and unlimited email communications. Lindsey and Damian give you detailed and quick responses to all your questions and unlimited support during your entire plan. Everything they need to be their best is included – the perfect gift!

certificate1

1 Month Online Coaching Package: $169   Special  $125      express-checkout-paypal

3 Months Package Online Coaching Package:  $395       express-checkout-paypal

6 Months Online Coaching Package:  $650              express-checkout-paypal

Injury Prevention & Performance Plan:   $149     $75       express-checkout-paypal

Packages may be used at any time. Specials expire 12/25/17

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.

Top 10 Nutrition Tips for Athletes

berries

Even if you don’t consider yourself an athlete, we believe there is an inner athlete in all of us. We all may have to dig a little deeper at times but that athlete is there. So get outside and do something you love! Explore. And do it on a daily basis. Life is too short to not to.

We are advocates of a Whole Food Plant Based (WFPB) diet for many reasons, but one is because it increases your quality of life from the inside out. We believe this lifestyle is best for optimal health and overall wellness and can help you and your loved ones avoid major preventable diseases. The cool thing is that it’s good for the animals and environment too.

  1. Make sure you eat enough.

Many athletes and people in general fail on a WFPB diet because they fail to eat enough total calories. Whole plant foods in general are low in calories (except for things like nuts, seeds, avocados, coconut), but that’s the beauty of it all. We absolutely love food! We would rather be able to fill our stomachs full of lots of good food rather than only a little. People transitioning from a SAD (Standard American Diet) to a WFPB diet may not realize that they need to eat more food to get enough calories for their sport. Food=Fuel.

While we don’t recommend counting calories, we do recommend being mindful of how much (or little) you are eating, where the food came from and if it’s nutritious or not. Make sure to take time while you’re eating to not only fully chew your food, but to also allow yourself to be thankful you have a wonderful meal in front of you. This will not only help you slow down and actually enjoy what you’re eating, but will help your brain access how hungry you truly are.

2. Make sure you eat QUALITY.

I’m talking nutrient density here. Whole foods such as fruits and vegetables, whole grain Complex_Carbscomplex carbohydrates (oatmeal, buckwheat, brown or wild rice, quinoa, amaranth, millet, teff, popcorn, sweet potatoes, squash and other tuber vegetables), beans, lentils, chickpeas, peas, nuts (also nut butters) and seeds (chia, hemp, sesame, pumpkin) are all packed full of high quality nutrients that your body craves as an athlete.

These types of foods also give your body natural energy, reduce cravings, keep your immune system running well and help your body to recover faster by reducing inflammation. Do you see a pattern here? Pretty much any food that grows from the ground or a plant is considered quality. You can’t go wrong with whole foods. And that means eliminating anything refined and processed.

3. Eat often and eat the rainbow (and we’re not talking skittles here).

We recommend eating every 3-4 hours to help keep your blood sugar stable and your metabolism running high. This will also curb cravings and help you to not gorge yourself at dinner. Eating consistently throughout the day will leave you a happier, healthier person. We recommend eating bigger meals early on to make sure you’re giving your body the fuel it needs. Also aim to eat a variety of colors each day of fruit and vegetables. This ensures that you’re getting an array of disease fighting phytonutrients and antioxidants to keep your immune system running strong. Mix it up and have some fun. And don’t forget about fresh herbs and spices!

One thing that Damian and I do with some of our favorite meals it to constantly change the recipe and see what new ingredients we can add to a dish. Or just try a new fruit or vegetable each week. This helps keep food from getting boring, but also helps you get those 4-5 servings of fruits and vegetables each day. Continue reading