Clean Eating Meal Plan–Oh She Glows

Way back when I first started blogging, I remember coming across Angela of Oh She Glows who at the time was also a runner and frequently shared her day of eats and workouts…

Clearly she has vanished in the following 7 years and none of you even know who she is.

What’s that? She has a hugely popular blog and vegan cook book?

Oh…well that would explain why she remains one of my go to resources when I am trying to figure out how to make a recipe dairy free. Her photography makes you want to leap through the screen and grab the food and I am sure will convince even your meat eating friends to consider a day of vegan eating.

Angela is far more willing to do recipes with LOTS of steps than I am, so I decided to create a meal plan for next week from recipes that I knew I could and would actually make.
Healthy Vegan Meal Plan - Featuring recipes from Oh She GlowsAll recipes featured below are VEGAN – yes dairy free, meat free and most are gluten free.

Breakfast
Happy Digestion Smoothie 
5-Minute Oatmeal Power Bowl 
Post Workout Green Smoothies 
High Protein Vegan Breakfast BurritoThis is the kind of thing I go for a few hours after long runs

Lunch
I am a hummus fiend, this is a great way to switch up nutrients and spread out my veggie love beyond zucchini, broccoli and cauliflower.
Red lentil hummus veggie wrap 
Warm spring salad
Tuna avocado brown rice bowl

Dinner
Love when I can find a meal that is a base of veggies. Then I can add chickpeas for me or animal protein for David and everyone is happy. And yes please note we do love Mexican food.
Ratatouille

Tex Mex Spaghetti Squash 
Black bean and potato nacho plate

Dessert/Snack
No bake chocolate oatmeal cookies 
Pumpkin oatmeal anytime squares
Super Power Chia Breadok this one is not super easy, but I have made it love it

Other meal plans: Clean eating from FitFoodieFindsA Whisk and Two Wands and a Gluten Free Runner Meal Plan

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No Bake Chocolate Oat Custard Cups (Vegan + Gluten Free)

It’s not exactly rice pudding {I used oats}.

It’s not exactly custard {I used tofu}.

It is another dessert to satisfy my dairy free sweet tooth while keeping it low sugar! I’m a big fan of using tofu for a couple of reasons:

A. I buy it on sale and pop it in the freezer. When I thaw it out it drains perfectly and works great for blending in to recipes.
B. It’s dairy free, but adds that creamy texture to recipes that I miss so much.
C. You can totally control the flavor!

And with that I introduce to you this weeks chocolate satisfier:
No Bake Chocolate Oat Custard Cups - a combination of vegan custard and vegan rice pudding - great healthy dairy free dessertNo bake Chocolate Oat Custard Cups 

Ingredients

  • 1 package firm tofu
  • 1 cup gluten free oats
  • 2 tbsp Pure Canada Maple Syrup
  • 2 tbsp dairy free chocolate chips
  • 2 tbsp cacao powder (coco powder works too)
  • 1 tbsp vanilla extract
  • 1/2 banana
  • 1 cup shredded zucchini {optional, but why not?!}

Note: now that Vega has a Mocha protein powder, I’ll make this again with that in place of the cacao and chocolate chips!
No Bake Chocolate Oat Custard Cups - a combination of vegan custard and vegan rice pudding - healthy dairy free dessertDirections

1. Add tofu, oats, syrup, cacao, vanilla and banana to food processor (I used my VitaMix)
2. Blend til mixed through, but don’t over do it
3. Hand stir in chocolate chips and zucchini
4. Pour mixture into ramekins or use glass jars
5. Place in fridge to chill at least an hour

Can’t wait to satisfy my sweet tooth this dairy free custard from @runtothefinish

No bake vegan custard - great way to sneak in veggies and use up extra zucchiniOptions: Another amazing way to use this recipe would be to use it as the filling for a raw pie shell!! Just put dates, almonds, maple syrup and walnuts in food processor, blend then press into the cups before filling with custard.

Have you ever tried a dessert with tofu?

Ever imagine sneaking veggies in to your desserts?!

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This is a sponsored post on behalf of Pure Canada Maple Syrup. All drooling and happy sounds of sweet treat delight are my own.

Coconutty Butternut Squash and Kale Soup

Does anyone else go through phases with food?

There will be weeks where I want nothing but green smoothies, then eggs, then sandwiches.

Lately I’ve been on a soup kick, which also happens to be a fantastic way to cut down on the calories while I am running less!!! Of course I don’t do just any soup, I do the one’s that are bursting at the seams with veggies.

Because you know
I’m all about the veggies
’Bout the veggies, no dairy

What can I say, time in the kitchen usually comes with listening to the radio, a little dancing and lot of singing off key, which probably scares the cats and neighbors.
Coconutty Butternut Squash and Kale Soup - Dairy FreeMy latest creation will please everyone in the family and they’ll have no idea that it’s actually dairy free!
Coconutty Butternut Squash and Kale Soup

Ingredients

  • 1 lb Butternut squash cubed (or sweet potatoes)
  • Garlic
  • 1 cup unsweetened So Delicious Vanilla Coconut milk
  • 1/2 cup vegetable broth
  • Garlic powder or pressed garlic
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp red pepper
  • 2 cups kale, stems removed and in pieces
  • 2 tbsp cashew butter
    Coconut Butternut Squash and Kale Soup - Dairy Free

Vanilla what?!! I know some of you are thinking no way on the vanilla, so I’ll say you could use just unsweetened coconut milk, but I’m telling you there is something really fabulous about that hint of flavor.

Instructions

  • Cube squash or go super easy and buy the frozen version which is already cubed!
  • Start cooking process for squash in microwave (3 minutes)
  • Put all ingredients (except kale) in Vitamix and WHIIIIIRRRRRRRR for like 30 seconds
  • No powerful blender? Put everything in a large pot on medium heat, after about 10 minutes mash squash
  • Add kale
  • Serve it up!

If I had more time, I would have cooked up some lentils to make this higher in protein for a day where I needed a one pot meal. And in all fairness when eating this myself, I totally added more kale because as noted I’m all about the veggies. Coconutty_Butternut_Squash_Kale_SoupGOING DAIRY FREE?
Many of you know I kicked dairy a few years ago and found some immediate benefits. Unfortunately with the holidays and little personal backlash over being too restrictive due to a food allergy test I started eating more of it over the holidays, and I’m now noticing it in my skin and muscle inflammation.  

Which is why I was excited to hear from my friend Alisa at GoDairyFree.org that they are hosting a 21 Day Challenge with GoDairyFree.org and So Delicious. It starts Jan 21 and will have prizes and more to keep you motivated!

Read more about why I went dairy free and how it made me feel >>
Checkout the 21 day challenge >>
Need more tips? How about 9 vegan grilled cheese ideas!
Take the So Delicious 21 Day Dairy-Free Challenge

Do you have a go to soup recipe?

Have you ever tried to cut the dairy?

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Spooktacularly Healthy Halloween Treats

Every once in awhile I like to really get in the spirit of the holiday.

I’m pretty handy with a broom, ok that’s a lie.

I really love being scared, nope also a lie.

I adore bags full of candy, yup that’s more like it.

Alas I really am trying to skip the processed sugars and that left me pondering how could I do something fun to celebrate Halloween. If my nieces and nephews were around this would be the main attraction, since they aren’t David will be the recipient of my Martha Stewart moment.
Healthy Halloween Ideas - Orange smoothie and beet smoothie that everyone will loveJACK-O-LANTERN SMOOTHIE
Anyone else have a stash of empty nut butter jars that you keep thinking will come in handy?? TA DA that day has arrived, after mixing up our fun smoothie, we can pour it in the glass and decorate with a permanent marker. 100x’s faster, easier and safer than carving a pumpkin.
Jack-o-lantern smoothieIngredients

If you can convince them the jar is fun enough then absolutely toss in spinach for a few more greens!

BLOOD AND GREENS SMOOTHIE
One thing I do not watch is horror movies…one thing I do love is sneaky greens!

Many folks are scared to use beets in their smoothies and I was absolutely in that boat for many years, but the benefits to athletes are huge so I prepared myself for a bad taste and forged ahead. To my surprise I found some great mixtures and you’d never know it included beets!
Ingredients

  • 1 cooked beat
  • 1 cup mixed berries {strawberries, raspberries, cranberries}
  • 1 cup coconut water
  • 1 tbsp maple syrup {cuts the bitterness down a bit}
  • 1 cup kale
  • 1 scoop vanilla Vega Protein {optional, but makes it more filling to me}

For those wondering about the maple syrup, I use PURE maple syrup from Canada which is 100% maple syrup no additives. This option is great for me as other sweeteners popped up on my ALCAT as no-no’s. CHEERS!! Time to drink our smoothies and hear what kind of healthy things you have planned for Halloween. Drop your link below, visit others and Pin it to remember!

Do you do anything special to celebrate Halloween?

Will you be dressing up to pass out candy?

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Healthy Tailgating Recipes: Spicy Zucchini and Vegan Broccoli Salad

Summertime cookouts and football tailgates are one of the things I truly miss the most about our little home in Kansas City.

The smell of hot dogs sizzling on the grill, the flavor of a great smoked wood on veggies, well it just can’t be replicated on our George Foreman.  However this year we are both determined to liven up our cooking and embrace the condo community grill as football season kicks off!

Here are a couple of the recipes I’ve been using to switch up our veggies!

Vegan Broccoli Salad Vegan Broccoli Salad - Quick way to switch up your veggiesIngredients
1 large head of broccoli, cut into small florets
3 tablespoons sesame seed oil
1 tsp brown rice vinegar
1 cup shredded cabbage or spinach
1/2 cup shredded carrots
2 tablespoons sesame seeds

Directions

  • Place broccoli on sheet of foil and close
  • Put it on the grill for just 1-2 minutes to lightly steam {aids digestion}
  • Add everything, but seeds to a bowl and massage with your hands to get most flavor
  • Allow to marinate at least 10-20 minutes
  • Top with sesame seeds

Spicy Zucchini and Roasted Tomatoes
Spicy ZucchiniIngredients
2 tablespoons diced garlic
2 teaspoons coconut oil
1/4 teaspoon red pepper flakes
1 pound zucchini (about 4 medium), cut into to thin slices
8-10 cherry tomatoes
Salt
Freshly ground black pepper
Optional: Nutritional yeast or grated parmesan

Directions

  • Slice zucchini {easy thing to prep before}
  • In a bowl coat the zucchini with coconut oil, peppers, salt, pepper and garlic
  • Either place on the grill directly for those pretty grill marks or my lazy method is once again to toss it on a piece of foil, close the packet and let it cook
  • Place tomatoes directly on the grill or again in a foil packet
  • Once cooked combine and top with cheese if desired

RECIPE ROUND UP
I know you’ve got creative healthy recipes for dips and spreads and adorable little fruit skewered things, so let’s link it up!! Add your link below to help others find healthy ideas for their tailgating this Fall.

Healthy Tailgating Recipe Round UpKicking things off here are some of the recipe ideas I love, most of which happen to be yes Vegan or at least dairy and egg free making this little tailgate an allergy friendly delicious event 

MAIN DISH
Honey Mustard Veggie Kabobs by Naturally Ella
Hearty Vegetable Chili by RTTF
Spicy Tailgate Meatballs by Skinny Ms
Crockpot BBQ Pulled Chicken Sandwich by Jeanette’s Healthy Living

DIPS
Vegan Spinach Dip by VegWeb
Roasted Tomato Bean Dip by Fat Free Vegan
Strawberry Avocado Salsa by Live Love and Run
Spicy Red Lentil Dip by RTTF

SIDES
Stuffed Mushrooms by The Lean Green Bean
Vegan Jalapeño corn bread by Hold the Pigskin
Grilled Chipotle Lime Sweet Potato Fries by Peanutbutter and Peppers

DESSERT
2 Ingredient Pumpkin Bites by Fannetastic Food
Chocolate Covered Banana Bread balls by Sensual Appeal
White Chocolate Protein Thumbprints by Fit Foodie Finds

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