Sweet Potato Brownie Bites

These delicious little chocolatey fudge bites of energy will curb any craving for sweetness, and you don’t have to feel guilty afterwards! They are high in fiber, plant protein, and antioxidants. Rich in magnesium and vitamin A, making them nutritiously scrumptious, and healthy little treats.

Recipe

  • 1 cup of sweet potato peeled and cubed
  • 1/3 cup all purpose gluten-free flour
  • 1/3 cup raw cacao powder
  • 1/2 cup coconut sugar
  • 1/2 cup vegan chocolate chips
  • 1/2 cup peanut, almond or walnut butter
  • 1/4 cup cacao butter
  • 2 tbsp maple syrup
  • 1/2 tbsp baking soda
  • 1 tsp vanilla extract
  • 1/2 tsp pink salt

Directions

  1. Preheat oven to 325 F. Boil 1 cup sweet potato on stovetop until tender (about 10 minutes), strain, mash, and set aside.
  2. Sift flour, baking soda and raw cacao powder into a medium sized bowl. Add salt and mix well.
  3. Boil 2 cups of water in a small saucepan, turn off heat. Place cacao butter into a small glass or stainless steel bowl, and place bowl into saucepan allowing butter to melt.
  4. In a food processor place sifted dry ingredients, add sweet potato, coconut sugar, nut butter, and pulse until well mixed.
  5. Once cacao butter is melted, add maple syrup and vanilla extract to the bowl, and mix well. Add this to the food processor and pulse until mixed well. Finally stir chocolate chips into the mixture, and spoon mixture into a lined 8 inch baking pan, and bake for 20 minutes. Allow brownies to cool before slicing into 24 two-bite pieces.

Roasted Cauliflower in Lemon and Date Tahini Sauce

This delicious 30 minute recipe will tantalize your tastebuds…….great as a starter or side dish. Recipe below…..enjoy!

Roasted Cauliflower

1 head cauliflower

1 tbsp toasted sesame oil

1/4 tsp pink salt

1/2 tsp crushed red pepper

Lemon and Date tahini Sauce

3 tbsp sesame tahini

1 small garlic clove crushed or minced

1 medjool date chopped

Juice of 1 lemon

2 tbsp filtered water

1 tsp olive oil

1/4 tsp pink salt

Pinch of cracked black pepper

1 tbsp torn fresh mint

Directions

  1. Preheat oven to 425 F. Cut cauliflower into bite-size florets, rinse and pat dry. In a bowl thoroughly coat florets with sesame oil, 1/4 tsp pink salt, and crushed pepper. Place florets on a small baking sheet on the middle rack, and roast for 20 minutes.
  2. Place all ingredients for Lemon Tahini Sauce except mint in a blender until smooth, add more water if needed.
  3. When florets are done, take out of oven, place in a bowl, and coat evenly with the sauce. Transfer to a plate, and garnish with torn mint leaves.

Carolinehalevegan.com

Instagram: @plantbasednutritiondoctor

Rice

The benefits of consuming brown rice versus white rice are well known by the majority of the population. However, for those of you who are unsure, here are a few facts. White rice is a processed grain, and works as a simple carbohydrate. White rice is low in nutrients, as it has been stripped of its husk, bran, and germ. Brown rice on the other hand has been minimally processed, is high in fiber, and rich in vitamins and minerals. If you are wondering which color of rice is the most nutrient dense of all, it is red rice. It contains up to ten times more antioxidants than brown rice.

There has also been a lot of confusing information regarding arsenic levels found in rice. This is because around thirty years ago arsenic was dumped on cotton fields in the southern states of the United States where rice is now grown. However do not let this prevent you from reaping the benefits of this gluten-free, high fiber food, as rice grown in other regions has been tested for arsenic levels, and the following have been found safe to consume.

Lundberg Farms rice from California have lower amounts of arsenic than many other brands. Aromatic rices, such as brown basmati, brown jasmine, red rice, and black rice also have lower levels. Rice grown in California, India, and Pakistan has very low levels of arsenic.

Tip: To add flavor to rice, cook it in vegetable stock. To add extra flavor, and a nutrient-dense boost add garlic, ginger, shiitake mushrooms, and a bay leaf at the beginning of cooking.

Avocado Dream

This drink is an excellent anti-inflammatory smoothie. It combines electrolytes for hydration, bromelain from the pineapple to reduce bruising, essential fatty acids from avocado to reduce inflammation, mint leaves to enhance the skin, vitamin C from the lime to heal and brighten the skin, and a host vitamins, minerals, and antioxidants from aloe to heal the body from the inside out. 

Avocado Dream

1 cup coconut water

½ avocado

½ cup pineapple chunks

1 lime, juiced

¼ cup fresh mint leaves

1 tsp. pine nuts

1 chunk fresh aloe vera peeled and rinsed

½ cup ice

Directions

Place all ingredients in a blender until thick and creamy. Enjoy!

Recipe by Caroline Hale

Find more delicious and nutritious recipes in her new book “Live Simply Plant Based”. To order the book, visit her website at: www.Carolinehelevegan.com

Live Simply Plant Based

The sustainable lifestyle for optimal health.

Growing up and consuming the typical western diet of high animal protein, processed foods, some fruits, and a low intake of vegetables, Caroline suffered the usual symptoms of intermittent constipation and digestive upsets that affect a lot of children that consume this typical diet. She studied cookery in high school for 4 years where she was taught a typical curriculum focused on preparation of high animal protein/high saturated fat dishes. When hormonal and gynecological symptoms began to affect her health in her mid-teens she had to rely on the usual conventional/pharmaceutical approach to disease. After enduring over 10 years of treatment and surgeries with no real resolution of her condition, she began to educate herself, and look at her body as a whole and not each symptom in isolation.

Caroline obtained a degree in natural health and a doctorate in naturopathy with a concentration in nutrition, and became certified in plant based nutrition and yoga. Caroline has almost 30 years of experience in fitness, health and nutrition, and has been a successful educator in holistic healthcare. Caroline realized through her natural health and naturopathic education and practices, that food was the most important component to preventing and reversing disease. Choosing to adopt a healthy plant-based vegan lifestyle is by far the most important health related lifestyle change she has ever made. Therefore, because of the positive health benefits of adopting this change, educating people on the importance of using foods as medicine became extremely important to her.  

Caroline believes in building the immune system from the inside out to optimize health. We have total control over what we choose to put into our bodies. Through food, we can choose to either prevent disease or to feed it. We must learn to boost our immune system naturally by feeding the body the nutrients it requires through the consumption of whole plant foods. Using whole plant foods to assist your body to obtain as close to perfect health as possible should always be the first line of treatment for the prevention and/or reversal of symptoms of disease.

A vegan diet when followed as a whole food plant based diet is by far the healthiest diet on the planet, and for the planet. Learn to lose weight naturally, increase your nutrient intake through the consumption of whole plant foods, and boost your immunity. Begin to speed up your metabolism as you increase energy levels, and allow Caroline to assist you in this process through her book as you begin your transition to Live Simply Plant Based.

Carolinehalevegan.com

The Impossible Burger; Is it a healthy option?

Many people have asked me what I think of the Impossible Burger. So here is the list of its ingredients, and a short and simple break down of some of the questionable ones.

2019 New Impossible Burger Ingredients: Water, soy protein concentrate, coconut oil, sunflower oil, potato protein, natural flavors, 2 percent or less of leghemoglobin (soy), yeast extract, Methylcellulose, culture dextrose, salt, food starch modified, soy protein isolate, mixed tocopherols (vitamin E), sodium ascorbate (vitamin C), thiamin hydrochloride (vitamin B1), zinc gluconate, niacin, pyridoxine hydrochloride (B6), riboflavin (B12)

First of all, unless soy is labeled organic, chances are it is genetically modified to tolerate being sprayed with the extremely dangerous glyphosate herbicide. Glyphosate has been labeled as a carcinogen (cancer causing substance), and has also been linked to certain neurological disorders, inflammation, and birth defects. Another concern is the processing of soy into substances such as soy protein concentrate, leghemoglobin, and soy protein isolate. These processed soy products have not been well studied, and may also be a health concern. Consuming organic soy in the form of tofu, tempeh, edamame, miso, and tamari sauce should be the preferred ways of consuming soy products, as soy in these forms have been consumed for many, many generations with great health benefits.

Yeast extract synonymous with hydrolyzed yeast or autolyzed yeast is a type of processed taste enhancer containing glutamates, and it can be quite addicting. Consuming too much may cause problems for sensitive individuals. Although it does not contain as much glutamates as MSG (monosodium glutamate), consuming this substance on a regular basis can cause the same type of side effects.

Methylcellulose is a non- digestible chemical compound which is derived from cellulose, and consuming to much of this chemical compound may cause gastrointestinal problems such as bloating, indigestion, and constipation.

Added nutrients; Whenever synthetic vitamins and minerals are added to foods it is because these foods have been highly processed, and stripped of their original nutrients. We should be consuming foods as close to their natural state as possible with minimal processing to ensure we are receiving all the nutrients these foods naturally contain.

It the Impossible Burger a healthier alternative for the environment? Yes. Is it cruelty-free? Yes. Would I consume it? Probably not, and definitely not on a regular basis. There are so many delicious healthier alternatives available to choose from, and there are countless ways to make your own delicious veggie burgers. For recipe ideas, check out my book “Live Simply Plant Based”.

Don’t forget to subscribe to my blog!

Carolinehalevegan.com

Turmeric Root

Dating back thousands of years to Southeast Asia, and a relative of the ginger family, turmeric is a nutrient dense anti-inflammatory. Rich in potassium, iron, magnesium, vitamin C and B6, a good source of dietary fiber, protein, calcium, and sodium, with a rich orange-yellow color, and bitter taste. Turmeric root has been used for centuries, particularly for its medicinal property, a compound known as curcumin. The benefits of curcumin have been well studied, and documented.

Dr. Ajay Goel, Ph.D has spent over 20 years studying the prevention and curative effects of botanicals, especially curcumin. Containing over 100 times the antioxidants of dark chocolate and blueberries, curcumin has super antioxidant power. Its anti-inflammatory properties help to prevent the duplication of cancer cells. This happens in various ways. Curcumin inhibits an inflammatory pathway called COX-2 and NF-Kappa B, and by doing so, prevents chronic inflammation. It also prevents the growth of arachidonic acid, which is a major contributor of inflammation in the body. Curcumin can slow or halt the production of certain enzymes that promote inflammation, and can help control the body’s production of cytokines, a protein messenger between cells that can cause dangerous inflammation when found in high numbers.

Not only is curcumin a powerful antioxidant to cancer prevention, but it also has been well documented in its ability to fight heart disease. Curcumin raises HDL (good cholesterol), helping move LDL (bad cholesterol) out of the arteries. It also helps helps lower the heart disease inflammatory markers, CRP and Homocysteine.

Curcumin has also shown great promise in preventing and treating a variety of digestive disorders, such as irritable bowel syndrome, precancerous polyps in the bowel, ulcerative colitis, and liver damage. Curcumin is also beneficial in reducing arthritis inflammation, and joint pain.

The benefits of using turmeric as a culinary spice in your kitchen are limitless. Even though turmeric contains only 2-5% curcumin, this small amount can still be very beneficial to health. Alternatively adding a curcumin supplement to your daily regiment can be extremely beneficial, especially you suffer from chronic inflammation.

Find delicious recipes using turmeric in my book “Live Simply Plant Based”.

Skincare Talk Radio Show Presentation on Plant Based Health

Thank you to Cieloscent for inviting me to talk on her show about living simply plant based. To hear the presentation simply click on the link! http://skincaretalkradio.cieloscent.com/s-707-the-plant-based-nutrition-doctor-caroline-hale/

Avocado Toast

A simple yet delicious recipe that can be eaten anytime of day. Great for breakfast, lunch or dinner! The avocado is a true superfood, and a staple of a plant based lifestyle. High in monounsaturated, heart healthy fat, rich in potassium, dietary fiber, vitamin C and B6, along with many other vitamins and minerals, avocados are incredibly healthy! Enjoy this recipe from my book “Live Simply Plant Based” available internationally on Amazon.

Avocado Toast

1 ripe avocado

1 tsp ground cumin

1 garlic clove peeled

½ lime juiced

¼ tsp ground Himalayan pink salt

2 large slices of red onion

2 large slices tomato

2 slices of bread

Sprouts for topping


Directions

  1. Slice avocado in half, and remove stone. Scoop out flesh into a small bowl.
  2. Add lime juice, cumin and salt. Mash with a fork until well mixed.
  3. Toast bread, and rub with peeled garlic clove. Discard clove.
  4. Spread avocado mixture onto toast, and top with red onion, tomato and sprouts.
  5. serves 1-2.

Enjoy!

Don’t forget to subscribe to my blog!

Carolinehalevegan.com



Roasted Vegetable Quinoa Burgers

Prep Time Required: 45 minutes

Cook Time Required: 16 minutes in oven or 4 minutes on cooktop.

These burgers are so delicious. They are complex carbohydrate rich, and plant protein dense. When you prepare them yourself, you know exactly what to are eating. Cook up a batch and enjoy over several days, topped on salads, or eaten alone as a snack. Enjoy these burgers for lunch or dinner, delicious served with baked sweet potato fries, and red cabbage slaw, and topped with cashew cheese. Find the recipes for these additions in my book “Live Simply Plant Based”.

Roasted Vegetable Quinoa Burgers

1 ½ cups Roasted baby bello mushrooms, carrots, and onions (in a little olive oil and salt)

1 cup cooked quinoa 

½ cup baked sweet potato  

1 cup gluten-free ground rolled oats or quick-cooking oats 

½ cup raw unsalted cashews

½ cup sweet onion, chopped

¼ cup ground golden flaxseed 

¼ cup ketchup or tomato paste 

2 cloves garlic, minced 

1 tbsp. whole-grain Dijon mustard 

1 tbsp. nutritional yeast

1 tsp. smoky turmeric

1 ½ tsp. chilli powder 

¼ tsp. ground Himalayan pink salt 

¼ tsp. ground black pepper 

Directions 

  1. Bake sweet potato at 425°F in oven for 35-40 minutes, and mushrooms (halved), carrots (sliced thick) and onions (roughly chopped) for 15-20 mins at the same temperature.
  2. While sweet potato and vegetables are cooking, cook quinoa, until tender but not mushy. For added flavor, use vegetable stock instead of water. 
  3. Place cashews in a food processor and pulse until coarsely chopped. 
  4. Once sweet potato is cooked, remove sweet potato from oven, scoop out 1/2 cup, discard skinand reduce oven temperature to 350°F
  5. Add onions, mushrooms, carrots, garlic, and sweet potato, to the coarsely chopped cashews in food processor and pulse until mixed well.  
  6. Add quinoa to mixture in food processor, and pulse until mixed well. 
  7. Use a coffee grinder or mini food processor to grind oats and flax separately until they reach a rough flour-like consistency.
  8. Transfer mixture to from food processor to a bowl and add smoky turmeric, chilli powder, nutritional yeast, flax, ketchup/tomato paste, Dijon mustard, oats, salt and pepper, and mix well with your hands. 
  9. Make into 12 burgers. The flatter you make the burgers, the quicker they will cook. Cover a baking sheet with unbleached parchment paper, and place burgers on sheet. Cook 8 minutes each side, or saute in a skillet over medium high heat with a little coconut or sesame oil, 2 minutes each side. 
  10. Serve on whole-grain gluten-free buns and top with cashew cheese or ketchup, fresh tomato, red onion, and avocado. Serves 12 

Carolinehalevegan.com