Category: November 15 – Thanksgiving Part 1

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For the next two weeks I’m going to give you my favorite Thanksgiving recipes that are gut healthy, tasty and crowd pleasers! Bring one of these dishes to a place you know there won’t be many healthy options and you’ll be a crowd saver!

To get my recipes from PART 2 of this article, go HERE.

White Sweet Potato Purée

Chef V

Everyone loves mashed potatoes. But regular mashed potatoes are very starchy. That means the starch quickly converts into sugar. That’s more bad news for your gut. But this healthy recipe for mashed potatoes uses the nutritiously-superior white sweet potato. Instead of regular milk, I use almond or coconut milk.

I swear to you that my white sweet potato pureé will have the same starchy mouth-feel as regular mashed potatoes. But this version contains way more minerals and is lower in calories. – Veronica

sweet potato puree

TOTAL: 1 hour

Serving Size:2

Ingredients

  • 1 large white sweet potato, peeled and chopped
  • 3 cups filtered water
  • 1/4 cup Chef V’s Raw Almond Milk or coconut milk
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon cayenne pepper, optional
  • 1/4 teaspoon red pepper flakes, optional

Directions

Boil the sweet potato pieces in the 3 cups of water in a large pot for 15 minutes, or until soft. Transfer the pieces to a Vitamix and add the milk, sea salt, cayenne, and red pepper flakes, and process until smooth. Serve immediately or keep refrigerated for up to 1 week.

Vegan Gravy

Jean Yates

There’s nothing better than homemade comfort food during the holiday season. Gatherings at home with friends and family sharing home cooked meals on these cold winter nights is one of our favorite things. .

Impress family and friends with my easy-to-make healthy gravy recipe as the finishing touch to your meal. Whether you are vegan, vegetarian or simply a healthy eater, holiday meals don’t need to feel stressful. Instead, enjoy delicious meals without regret and be thankful you made the right decision! – Veronica

vegan gravy

TOTAL 1 hour

Prep Time: 30 minutes

Serving Size: 2 Person

Ingredients

  • 2 tbsp. cold pressed olive oil
  • ½ yellow onion, diced
  • 2 tbsp. gluten-free flour (I like Bob Red Mills brand)
  • 1 tsp. salt
  • 2 cups organic vegetable stock

Directions

Heat oil in a saucepan on medium-high. Add yellow onions and cook for 2-3 minutes or until they are translucent. Reduce the heat to low and mix in the gluten-free flour with the onions. Slowly add the vegetable broth and continue to stir until the gravy becomes thick. Add more flour to thicken and add more broth to thin. Serve over any of your favorite sides in place of regular gravy this year.

Vegan & Gluten-Free Pumpkin Pie

Chef V

My oh my, pumpkin pie … how I love thee,
But how you seem to hate my belly.
For each sinfully delicious bite I take,
Your sweet and milky richness makes my tummy ache.
Is there a way to make you more nutritious,
All the while keeping you equally delicious?
The good news is yes there is,
And showing you how is my biz. (Mic drop)

Bon Appétit! – Veronica

pumpkin pie

My pumpkin pie recipe is better for your health because it contains low-glycemic coconut sugar and dairy-free coconut whipped cream. It is gluten-free.

Ingredients

chia seed egg substitute

Directions

Mix sugar, pie spice, salt, egg substitute and pumpkin puree in a large mixing bowl. Slowly add almond milk.

Press pie crust into a 9-inch baking pie dish. Pour the pumpkin mix into the pie crust.

Bake 450-degree oven for 15 minutes. Reduce the heat to 350 degrees and bake for an additional 40 minutes.

Cool on wire rack for 20 minutes. Serve immediately with my Coconut Whip Cream Recipe or refrigerate.

My oh my, pumpkin pie … how I love thee,
But how you seem to hate my belly.
For each sinfully delicious bite I take,
Your sweet and milky richness makes my tummy ache.
Is there a way to make you more nutritious,
All the while keeping you equally delicious?
The good news is yes there is,
And showing you how is my biz. (Mic drop)

Bon Appétit! – Veronica

pumpkin pie

My pumpkin pie recipe is better for your health because it contains low-glycemic coconut sugar and dairy-free coconut whipped cream. It is gluten-free.

Ingredients

chia seed egg substitute

Directions

Mix sugar, pie spice, salt, egg substitute and pumpkin puree in a large mixing bowl. Slowly add almond milk.

Press pie crust into a 9-inch baking pie dish. Pour the pumpkin mix into the pie crust.

Bake 450-degree oven for 15 minutes. Reduce the heat to 350 degrees and bake for an additional 40 minutes.

Cool on wire rack for 20 minutes. Serve immediately with my Coconut Whip Cream Recipe or refrigerate.

Gluten-Free Pie Crust

Chef V

Gluten-free pie crust – my recipe is so good you can use it for any pie recipes, sweet or savory. It’s a keeper! – Veronica

chia seed egg substitute
gluten free pie crust

Ingredients

  • 2 cups gluten-free flour (I like Bob’s Red Mill)
  • 2 tbsp. raw coconut sugar
  • ½ tsp. organic sea salt
  • 1 tbsp. Chef V’s Chia Seed Egg Substitute
  • 1/3 cup water (add tbsp. more at a time if to dry)
  • 1-cup organic unsweetened almond milk

Directions

Preheat oven for 450°F. In a large mixing bowl, mix flour, salt and sugar. Add coconut oil and mix until crumbly.

Add egg substitute and mix in well, mixture should still be crumbly. Add water by stirring in one tablespoon at a time until the dough holds together for rolling. It is better to be more moist than too dry.

Cut mixture in a half add roll into two balls (one for crust and one for topping). Flour a sheet of parchment paper or wax paper on a flat surface. Shape balls into disc shapes and place on surface.

Cover the dough with an additional piece of wax paper Roll crust out to slightly bigger than your pie tin. Remove the top wax paper, place your hand under the bottom piece of wax paper and turn over into your pie dish.

Slowly remove the wax paper from the top of the crust. If it breaks up just mold it back together. Press edges on crust with a fork to crimp the edges. Pierce bottom slightly with a fork. Add pie mixture.

Pumpkin Pie Spice Blend

Chef V

This pumpkin pie spice blend recipe is easy to make on your own, especially if you have a lot of spices in your cupboard. The recipe below is much better but you can always buy this one pre-made too.

  • 2 1/2 tbsp ground organic cinnamon
  • 2 tbsp ground organic ginger
  • 2 tsp ground organic nutmeg
  • 1 tsp ground organic cloves

DIRECTIONS
Mix spices together and use for your pumpkin pie recipes this year.

Spicy Golden Pumpkin Hummus

Chef V

This treat is so yummy you can eat it with gluten free crackers, veggies, on a veggie sandwich. For a party or everyday, I know you’ll enjoy it. – Veronica

sweet watermelon crunch salad

Ingredients

  • 1/3 cup cilantro
  • 4 cloves garlic
  • 2 cups Chef V’s Organic Pumpkin Puree
  • 1/4 cup organic lime juice
  • 1/4 cup organic tahini
  • 1/8 tsp allspice
  • 2 tsp chili powder
  • 2 tsp ground cumin
  • 1 tsp organic sea salt
  • 1/4 tsp red pepper flakes or cayenne pepper
  • 2 tbsp cold pressed olive oil

Directions

Blend all ingredients together in a Vitamix or food processor. Slowly add the olive oil while blending low. Continue to blend until smooth. Refrigerate for at least 3 hours before serving and serve cold. Bon Appetit! – Veronica

Warm Pumpkin Salad

Chef V

This is a delicious fall treat for those first cool days that signal the end of summer. It’s very filling and makes you feel full even though it’s a salad. It’s also very healthy and vegan. – Veronica

pumpkin quinoa salad

Serving Size: 2-4 people

Ingredients

Warm Pumpkin Salad

  • 1 Tablespoon coconut oil
  • 1/4 cup diced sweet or yellow onion
  • 1 small pie pumpkin, skinned, seeded and chopped into 1/2 inch cubes
  • 1 clove garlic, minced or pressed
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon fresh thyme leaves
  • 1 cup cooked quinoa
  • Sea salt, to taste
  • Freshly ground black pepper
  • 4 cups wild greens (arugula, spinach, or mixed lettuces)
  • 1 cup pomegranate seeds

Directions

Warm the pumpkin: In a large non-stick pan, heat the coconut oil over medium heat. Add the diced onion and pumpkin. (The smaller the pumpkin is diced the more quickly it will cook.) Sauté the pumpkin and onions over medium heat for about 5 minutes, or until the squash is soft. Do not burn the pumpkin or onions.

Add the garlic, nutmeg and thyme, and cook for 1 to 2 minutes more. Transfer the pumpkin to a bowl and stir in the cooked quinoa. Add salt and pepper to taste. Cool mixture in the refrigerator for 15 minutes.

To serve, mix the dressing ingredients and drizzle over greens. Top with cooled pumpkin mix and garnish with pomegranate seeds. Serves 2-4.

White Sweet Potato Purée IBS Version

Jean Yates

You just can’t have a special meal without mashed potatoes. But regular mashed potatoes are very starchy. That means the starch quickly converts into sugar. That’s more bad news for your gut. But this healthy recipe for mashed potatoes uses the nutritiously-superior white sweet potato. Instead of regular milk, I use almond or coconut milk. This recipe is designed for people with IBS who are following a low FODMAP diet.

I swear to you that my white sweet potato pureé will have the same starchy mouth-feel as regular mashed potatoes. But this version contains way more minerals and is lower in calories. – Veronica

sweet potato puree

TOTAL: 1 hour

Serving Size:2

Ingredients

  • 1 large white sweet potato, peeled and chopped
  • 3 cups filtered water
  • 1/4 cup Chef V’s Raw Almond Milk or coconut milk
  • 1/4 teaspoon sea salt

Directions

Boil the sweet potato pieces in the 3 cups of water in a large pot for 15 minutes, or until soft. Transfer the pieces to a Vitamix and add the milk, and sea salt and process until smooth. Serve immediately or keep refrigerated for up to 1 week.

Vegan Ambrosia Salad from Chef V

Chef V

Ambrosia salad is to die for Yum but also you might die from the ingredients! Yikes! Sugar on sugar on sugar! Oh wait, a little cream too! So, I’ve decided to remix this classic and make a yummy, healthy and vegan ambrosia salad.

vegan ambrosia salad

Ingredients

  • 2 different apples, diced (I choose one green and one honey crisp)
  • 2 cups pineapple, diced
  • 2 cups coconut cream or 2 cans coconut milk (Trader Joe’s has the cream)
  • 2 tbsp. raw coconut nectar
  • 1 tsp. vanilla bean or vanilla extract
  • 2 tbsp. unsweetened shredded coconut
  • ¼ cup chopped raw walnuts

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Directions

Refrigerate the coconut cream overnight. If you don’t have coconut cream you can use canned coconut milk, you will just need two cans. For coconut milk, not cream, refrigerate the cans and when you remove, be careful not to shake the can as the cream is at the top. Carefully open the can and scrape out the cream from the top, the milky water will be at bottom. Don’t worry if you get a little bit of watery milk in cream just try to avoid it and get all cream. If you found coconut cream, you don’t have to do that step. You do need to refrigerate but just remove the cream in a bowl. Add coconut nectar and vanilla to cream and whip for 1-2 minutes.

Add apples, pineapple, walnuts and coconut shreds. Mix well. Chill for 2 hours before serving.

5 Tips For Surviving The 2022 Holiday Season

Jean Yates

Veronica, Brandon, Coco on beach

The holiday season is a paradox: it’s the best of times and it’s the worst of times. It’s the best of times because everything is so festive and beautiful. 

But the holiday season creates anxiety for many people, whether it’s getting together with family that you don’t see eye to eye with or running around all over town buying last minute gifts. 

In the cold weather months, you’re more likely to get sick than you are in the summer. Yes, some of that has to do simply with weather; viruses thrive in colder weather and are able to circulate and replicate in stagnant, indoor air. But stress is just as much of a contributing factor, if not more so. 

So what can you do to manage your stress this time of year? Follow these 5 tips for surviving the holiday season…

yoga for stress

Take Mini Meditation Breaks

Not much of a meditator? Does keeping the mind free of thought seem like an impossible task? The good news is that you don’t need to be a Zen master to quiet your mind. And you also don’t need to meditate for hours upon end to become one with the universe. All it takes is a few minutes of consciously focusing on inhaling and exhaling. Stress managed! It’s really as simple as that. 

And if while you are sitting still (a chair is fine; you don’t have to go into deep Lotus pose), thoughts creep in, that’s fine. Just bring your mind back to your breathing. Five long seconds inhaling, and the same on the exhale. Try to inflate your chest and belly like a balloon on the inhale. Deflate on the exhale. 

Still thinking about all the bills you have to pay while you’re breathing? It’s fine. Do try and not let those worries consume your thoughts. But just remember the name of the game is not to rid your mind completely of thoughts. Rather, the goal is to focus on your breathing. Because breathing is healing. 

Take Mini Exercise Breaks 

Some people make the excuse that they don’t have the time to go to a gym or take a class because they’re so busy. But nobody should be so busy that they can’t take the time to take a mini-exercise break. 

Something fun I recently started doing is dancing for 3-5 minutes in my home while listening to a song on Pandora or Spotify. I also have a standing desk/desk riser and while I’m pecking away on my laptop, I sashay my hips from side to side. Yes, shaking your groove thing is possible while working. 

As the saying goes, sitting is the new smoking. Standing all day while working is impossible. And like sitting all day, standing for several hours is also bad for circulation. But alternating between sitting and standing several times a day is ideal for good blood flow and keeping the spirits high. 

You can also set a timer and do a three-minute yoga routine every 90-120 minutes. The bottom line is that you don’t need to exercise for a long time in order to manage holiday stress. You can do a few mini movement sessions per day and reap the same benefits.

grain

Eliminate Processed Carbs

This might be the holiday survival tip you dread. If you struggle with eating too many carbs, the good news is that you don’t have to completely quit carbs. I’ll explain in a sec. 

But first, let’s take bread as an example. For people who follow a low-carb lifestyle (Keto Diet), bread is a no-no. Eating bread raises blood sugar levels and puts more demand on the pancreas to release insulin. 

The more bread and other processed carbs you eat, the more insulin your body needs to keep blood sugar levels steady. If you keep eating bread, bagels, muffins, cereal and other baked goods made with white flour (wheat flour isn’t much better for blood sugar levels), your cells will become resistant to insulin. This places you at a higher risk of developing type 2 diabetes. 

But not all bread is created equally bad. About 99% of supermarket breads are empty carbs. But artisanal sourdough bread contains beneficial bacteria for your gut. You can also buy 100% whole rye bread which contains a lot of fiber. When you see that a bread contains at least a few grams of fiber, it means that the blood sugar spike won’t be as high as bread with little or no fiber. 

If you’re at brunch and you’re considering getting a stack of pancakes, think of the pancakes as a giant bowl of sugar. Foods prepared with white flour break down very quickly, metabolizing into sugar. 

The problem with this is that sugar suppresses the immune system. Eating a tiny piece of cake at a holiday party is no problem. But if you have trouble controlling your portion sizes, it’s better to just say no than to indulge. Studies have shown that consuming sugar puts your body’s infection-fighting white blood cells to sleep for several hours!

So instead of eating refined carbs, eat whole grains like wild rice, farro, emmer wheat and quinoa (technically, quinoa is a seed but let’s not split hairs). 

beach yoga

Take A Social Media Detox

If you’re feeling anxious this time of the year simply because it’s the holidays or for whatever other reason, consider putting your phone down. 

Make a phone call, text if you have to, but in order to feel more peaceful, I recommend chilling out on social media for a while. 

It shouldn’t come as a surprise that recent studies reveal that social media damages teenagers’ mental health. Even if you’re not a teenager anymore, chances are that keeping up with the Joneses or Kardashians on social is negatively impacting your life. Unless you’re using social strictly for work, consider a 3 Day Cleanse. (And if your body needs to physically detox, check out Chef V’s Cleanses.)

In the Dalai Lama’s Art of Happiness book, one of his tips for being happy is not to compare yourself to anybody else. When you’re on social media, it’s hard not to compare yourself to others. 

No News Is Good News 

Tip #5 for surviving the holiday season is much like my advice to do a social media detox. Unfortunately, news and politics have made us divided and no more is that evident than on social media. In addition to detaching from social media to avoid the news, do the same from cable news, newspapers, talk radio and magazines. 

And last but not least, under no circumstances should you discuss news and politics with family who don’t share your point of view. It’s not worth the energy. The more you get triggered, the more stress hormones circulating through your bloodstream. When stress hormones flood the blood, digestion slows down. And when digestion becomes impaired, you’re more likely to pack on the pounds. In light of that metabolic fact, is it really worth arguing about who should be president? 

Hopefully these tips will come in handy and make you a happier, healthier person for the holidays…

Love,

Chef V

Swap-Out Makeover: Ingredient Swaps for a Healthy Winter

Chef V

swap out makeover

The smallest things matter the most and in this case, small changes can make a big difference. Simple ingredient swaps this fall and winter will help you stay on track while eliminating at the feeling of indulgence guilt. Whether it’s an appetizer or a dessert, these easy changes will help you avoid that pesky holiday weight gain we all hate.

And we promise, you won’t even miss the butter or white flour, in fact, a lot of the time these substitutions will enhance the flavors of your favorite dishes. We’re here to help you make being healthy easy and we can’t wait to see what you cook up this holiday season.

pumpkin skin mask

pumpkin skin mask

Chef V

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