category food

Mason Jar Meal Prep

Mason Jar Meal Prep
Yields 3
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Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Ingredients
  1. 2 cups sliced portobello mushrooms
  2. 2 cups of cooked quinoa
  3. 2 cups halved cherry tomatoes
  4. 1/3 cup fresh basil
  5. 2 cups cooked garbanzo beans
  6. 2 garlic cloves (diced)
  7. 1/3 cup red onions (thinly sliced)
  8. 1/3 cup sweet yellow onion (diced)
  9. 1 large zucchini (diced)
  10. 1/2 red bell pepper (diced)
  11. 1/2 yellow bell pepper (diced)
  12. 1 tsp olive oil
  13. salt
  14. pepper
Instructions
  1. Place the olive oil in a medium size pan
  2. Turn heat on to medium-low
  3. Sauté the garlic and the sweet yellow onions until they are caramelized
  4. Add the yellow, red bell peppers and zucchini and stir so that all ingredients cook evenly for about 5 minutes
  5. Add the mushrooms and continue to cook for another 5 minutes
  6. Add salt and pepper to taste
  7. Once all these ingredients are cooked you may turn the heat off and add the cooked quinoa to the pan and stir until all ingredients a well mixed
  8. In a separate container place the halved tomatoes, basil and a pinch of salt and stir together.
  9. Set 3 mason jars in a row so that you may start placing layers of all these ingredients in the jars.
  10. Start by placing a layer of the sauteed vegetables and quinoa mix, followed by a layer of the garbanzo beans, then place a small amount of thinly sliced red onions, and finally place a layer of tomato/basil mix.
  11. Place the lids on the mason jars and store in the fridge until ready to enjoy.
Nutrilishus https://nutrilishus.com/
Apr 18, 2019

Creamy DF Vegan Cheese Sauce

Creamy DF Vegan Cheese Sauce
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Ingredients
  1. 1/4 cup cashews
  2. 3/4 cup water
  3. 1 separate cup water
  4. 1/4 tsp salt
  5. 1 small garlic clove
  6. pepper to taste
Instructions
  1. Place 1 cup of water and cashews in a small pot and boil for 5 minutes
  2. Drain and rinse thoroughly
  3. Place boiled cashews in a food processor or blender with the 1/4 cup of water, garlic, and salt and blend until smooth.
  4. You may add more water to reach desired consistency and set aside.
Nutrilishus https://nutrilishus.com/
Apr 08, 2019

Crispy Sweet Potato Fries

Crispy sweet potato fries
Serves 4
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Prep Time
50 min
Cook Time
45 min
Prep Time
50 min
Cook Time
45 min
Ingredients
  1. 2 large sweet potatoes peeled and cut evenly
  2. 4 tsp tapioca flour
  3. 2 tbsp olive oil
  4. salt to taste
Instructions
  1. Preheat oven to 425 degrees.
  2. Line a baking sheet with parchment paper.
  3. Peel and cut the sweet potatoes in even strips just like french fries. This step is very important as we want them to be evenly cut so that they cook evenly in the oven.
  4. Soak the strips by placing them in a large bowl and covering them with water and let them soak for about 45 minutes. This draws out excess starch which helps to cook better and also helps them crisp up on the outside while staying tender on the inside without burning.
  5. Once soaked, you can strain out your fries and pat them down with a towel until they are dry.
  6. Once dry, place the sweet potato strips into a container with a lid and add the tapioca flour, seal and shake to coat each piece with a light dust of tapioca flour. You just want them lightly dusted so be sure to shake off the excess flour.
  7. Once they are lightly dusted with the tapioca flour, pick them out with a pair of thongs and place them in a separate bowl leaving the excess tapioca flour aside. Add the olive oil and toss them by hand until they are all covered with the oil. At this point you may add any spices (except the salt) of your choice such as garlic powder, pepper, etc. Do not add salt until after they are done cooking in the oven as this prevents them from getting crispy.
  8. Place fries on the sheet leaving space between the fries so they can breathe.
  9. Bake for about 30 minutes, flipping them halfway through.
  10. Remove them from the oven and add salt to taste.
Notes
  1. Sweet potatoes are filled with nutrients including vitamin C, vitamin A, vitamin B complex, manganese, dietary fiber, potassium and iron.
  2. You may add toppings of your choice such as beans, guacamole or creamy vegan sauce. You may refer to our other recipes for inspiration.
Nutrilishus https://nutrilishus.com/
Apr 08, 2019

Easy Guacamole

Guacamole
Serves 7
Easy and delicious guacamole recipe
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Ingredients
  1. 4 ripe, avocados, seeded and peeled
  2. 2 medium Roma tomatoes, finely chopped
  3. 1 lime, juice only
  4. 1 medium red onion, finely chopped
  5. 1/4 tsp.ground black pepper
  6. 1/2 tsp.sea salt (or add more to taste)
  7. 2 small garlic cloves, minced
  8. 1 bunch cilantro, chopped
  9. 1/8 tsp. cumin
Instructions
  1. Place avocados in a bowl and mash using a potato masher
  2. Mix in each ingredient one-by-one and continue to stir by hand until well blended
  3. Serve immediately
Notes
  1. To add more of a hot-spicy kick add 1/2 small jalapeño pepper, seeded and minced
Nutrilishus https://nutrilishus.com/
Apr 01, 2019

Delicious Toast With Toppings

Toast with toppings
Yields 3
Delicious way to have toast for lunch or dinner
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Prep Time
20 min
Total Time
20 min
Prep Time
20 min
Total Time
20 min
Ingredients
  1. 3 medium size slices of GF bread (or bred of your choice)
  2. 1 small ripe avocado pitted and sliced
  3. 1/2 small cooked sweet potato mashed into a paste
  4. 1 small banana diced
  5. 1/2 cup blueberries
  6. 1 tbs chopped walnuts
  7. 1 tbs chia seeds
  8. 1 tbs pumpkin seeds
  9. 1 tbs sesame seeds
  10. 1 tbs chopped cilantro
  11. 1 tbs chopped chives
  12. 1 tbs almond butter (or nut butter of your choice)
  13. 1 and 1/2 cups of grape tomatoes diced in half
  14. pinch of salt
  15. pepper to taste
  16. For the creamy cashew sauce
  17. 1/4 cup cashews
  18. 3/4 cup water
  19. 1 separate cup water
  20. 1/4 tsp salt
  21. 1/4 teaspoon garlic powder
Instructions
  1. Place 1 cup of water and cashews in a small pot and boil for 5 minutes
  2. Drain and rinse thoroughly
  3. Place boiled cashews in a food processor or blender with the 1/4 cup of water, garlic powder, and salt and blend until smooth. You may add more water to reach desired consistency and set aside.
  4. Place the bread slices in a toaster or oven to toast lightly
  5. For the first toast, spread the mashed sweet potato to cover the whole piece of toast
  6. Place the sliced avocado to cover the toast as a second layer
  7. Sprinkle the chopped cilantro over the avocado
  8. Sprinkle the chia and sesame seeds as well as salt and pepper
  9. For the second piece of toast, spread the almond butter to cover the whole piece of toast
  10. Place the sliced banana so that it covers the toast as a second layer
  11. Place the blueberries over the banana
  12. Sprinkle the walnuts and chia seeds over the bananas
  13. For the third piece of toast, spread the cashew sauce to cover the whole piece of toast
  14. Place the diced tomatoes so that it covers the toast as a second layer
  15. Sprinkle some sesame and pumpkin seeds as well as the chopped chives, salt and pepper
  16. Enjoy!
Notes
  1. note: humus is also an alternative for the first toast
Nutrilishus https://nutrilishus.com/
Mar 21, 2019

Creamy Roasted Tomato Soup

Roasted Tomato Soup
Serves 4
Delicious and easy to make roasted tomato soup
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Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Ingredients
  1. Roasted Tomato Soup
  2. 6 ripe plum tomatoes
  3. 1 tbs tomato paste
  4. 7 cloves of garlic
  5. 1 medium onion
  6. 2 tbsp olive oil
  7. 1/4 tsp dried oregano
  8. 1/2 cup fresh basil leaves
  9. 1/4 teaspoon crushed red pepper flakes
  10. 1/2 tsp salt
  11. 1/2 tsp pepper
  12. 2 cups of vegetable stock
  13. Creamy Cashew Sauce
  14. 1/4 cup cashews
  15. 3/4 cup water
  16. 1 separate cup water
  17. 1/4 tsp salt
  18. 1/4 teaspoon garlic powder
Instructions
  1. Preheat oven to 375F.
  2. Cut tomatoes in half
  3. Peel the onion and slice in small cubes.
  4. Don't peel the garlic for now or it will burn and turn bitter.
  5. Mix the tomatoes, onion, garlic (with skin) with the oil, herbs and seasoning in a bowl and mix by hand so that all the ingredients are mixed well together.
  6. Place all the ingredients in a baking tray or dish.
Bake everything for 40 minutes at 375°F or until done. In the meantime, while that cooks, you can make the cashew sauce
  1. Place 1 cup of water and cashews in a small pot and boil for 5 minutes
  2. Drain and rinse thoroughly.
  3. Place boiled cashews in a food processor or blender with the 1/4 cup of water, garlic powder, and salt and blend until smooth. You may add more water to reach desired consistency and set aside.
  4. Once the tomatoes and other ingredients are baked, remove from oven and carefully squeeze the garlic out of its peel before placing all the ingredients in the blender.
  5. Add the tomato paste, vegetable stock with the roasted vegetables to a blender (including the pealed garlic) and blend everything until smooth.
  6. Strain into a pot and cook in low heat for about 10 more min.
  7. Serve and garnish with extra basil and creamy cashew sauce and enjoy!
Notes
  1. The cashew sauce will keep well in the fridge for up to 3 days
Nutrilishus https://nutrilishus.com/
Mar 19, 2019

Delicious Vegan Bacon

Crispy Eggplant Bacon (No Soy)
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Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Ingredients
  1. 1/2 small eggplant thinly sliced in bacon-like slices
  2. 2 tbs coconut aminos
  3. pepper to taste
  4. 1 tsp paprika
  5. ½ tsp chili powder
  6. 1 tsp garlic powder
  7. 2 tbsp avocado oil
  8. 1 tbsp maple syrup
Instructions
  1. Preheat oven to 275°, and prep a baking sheet with parchment paper.
  2. Place the coconut aminos, pepper, paprika, chili powder, garlic, avocado oil and maple syrup in a container and whisk together.
  3. Slice the eggplant in very thin (bacon like slices).
  4. Place each thin slice of eggplant on the baking sheet and brush them on both sides with the sauce.
  5. Bake eggplant at 275 degrees for 40-50 min, or until it begins to get crispy.
Nutrilishus https://nutrilishus.com/
Jun 13, 2018

Berry Crumble

Berry-lishus Crumble
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Ingredients
  1. 1 Cup gluten free oats
  2. 2 cups mixed berries (raspberries, blueberries, strawberries)
  3. 1 teaspoon cinnamon
  4. 1/2 teaspoon nutmeg
  5. 1 teaspoon chia seeds
Instructions
  1. Preheat oven to 350 degrees F (175 degrees C).
  2. In a large bowl, gently toss together raspberries, strawberries and blueberries; set aside.
  3. In a separate bowl mix oats, chia seeds, cinnamon, and nutmeg.
  4. Press half of the oats mixture in the bottom of a medium size pan. Cover with berries. Sprinkle remaining crumble mixture over the berries.
  5. Bake in the preheated oven for 30 to 40 minutes, or until fruit is bubbly and topping is golden brown.
Nutrilishus https://nutrilishus.com/
Jun 13, 2018

Vegan Tacos

Vegan Taco
Serves 1
Delicious vegan tacos with queso sauce and pico de gallo
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
For filling
  1. 1-2 Cups of cooked beans of your choice.
For toppings
  1. 1 Avocado or any additional toppings you might like
Tasty Pico de Gallo salsa
  1. 1/2 Red onion
  2. 1 tomato
  3. 1 tbs lime juice
  4. 1 small bunch of cilantro
  5. 1 Green jalapeño pepper to taste
  6. pinch of salt and pepper to taste
Creamy Queso Sauce
  1. 1 cup of soaked cashews
  2. 1/2 cup of water
  3. 1 pinch of salt and pepper
  4. 1/2 teaspoon of powdered garlic
  5. 2 tbs nutritional yeast
  6. Lettuce rap or 2-6 tortillas of choice. Choosing gluten free options is always recommended.
Instructions
  1. Prepare vegetables by individually chopping them. Finely chop onions, tomatoes, cilantro, avocado, and green jalapeño.
  2. Prepare pico de gallo by mixing chopped tomato, chopped red onion, chopped cilantro, chopped green jalapeño and lime juice. Add and mix salt and pepper to taste. Set salsa to the side or refrigerate until tacos are ready.
  3. Prepare avocado by chopping or mashing it. Set aside.
  4. Prepare queso by placing soaked cashews in the bowl of a food processor or blender with water, powdered garlic, nutritional yeast, salt and pepper. Puree until very, very smooth. Thin out with more water to desired consistency if necessary. If you would like to change the flavor you can add chipotle peppers, seasonings, raw garlic, chili paste, etc. After desired consistency is accomplished you can set side.
  5. Prepare your beans as desired. For convenience you may want to use canned beans. If you use canned beans just rinse them before use. For seasoning you can add salt and pepper to taste.
  6. Prepare the taco shells of your choice by chopping the lettuce if you would like a lettuce rap, or by heating up the tortillas of your liking.
  7. Finally, fill your taco shells with avocado, beans, pico de gallo, and queso cream sauce.
  8. Enjoy!
Notes
  1. For queso cream sauce: If you don't have the time to soak cashews in advanced you may also lightly boil them in water for 2-4 minutes or until tender before use.
  2. Tacos are such a tasty and simple meal! We love filling our tacos with beans because they are packed with protein and fiber. Both have great health benefits. We hope you enjoy.
Nutrilishus https://nutrilishus.com/
Jun 13, 2018

Gluten-Free Vegan BLT Sandwich

Gluten free and vegan BLT
Serves 2
Delicious BLT to satisfy your sandwich cravings, in a healthy and delicious way.
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Prep Time
15 min
Cook Time
5 min
Total Time
20 min
Prep Time
15 min
Cook Time
5 min
Total Time
20 min
Ingredients
  1. 4 slices of toast or bread of choice (we prefer gluten free, vegan options)
  2. 4-6 slices of tomato
  3. 1-4 slices of red onion
  4. 2-4 Tbs of guacamole or avocado
  5. 1/2 cup mixed greens
  6. Creamy Cashew Sauce
  7. 1/4 cup cashews (soaked and drained)
  8. 3/4 cup water
  9. 1 small garlic clove
  10. 1/4 teaspoon salt
  11. Eggplant bacon
  12. 1/2 small eggplant
  13. 2 tbs coconut aminos
  14. pepper to taste
  15. 1tsp paprika
  16. ½ tsp chili powder
  17. 1tsp garlic powder
  18. 2 tbsp avocado oil
  19. 1 tbsp maple syrup
Instructions
  1. Eggplant Bacon: Preheat oven to 275°, and prep a baking sheet with parchment paper.
  2. Place the coconut aminos, pepper, paprika, chili powder, garlic, avocado oil and maple syrup in a container and whisk together.
  3. Slice the eggplant in very thin (bacon like slices).
  4. Place each thin slice of eggplant on the baking sheet and brush them on both sides with the sauce.
  5. Bake eggplant at 275 degrees for 40-50 min, or until it begins to get crispy.
  6. Creamy cashew sauce: Place cashews in a bowl and cover with water to soak them for about 3 hours.
  7. Drain and rinse thoroughly.
  8. Place soaked cashews in a food processor or blender with the 1/2 cup of water, garlic, and salt. Puree until smooth. You may add more water to reach desired consistency. This sauce will keep well in the fridge for up to 3 days.
  9. Assemble the sandwich by placing layers of mixed greens, tomatoes, onions, avocado, eggplant bacon on the slices of bread and drizzle the white cream sauce to taste.
  10. Enjoy!
Nutrilishus https://nutrilishus.com/
Jun 12, 2018