category Nutrition

Macronutrient Smoothie

Green macronutrient smoothie
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Ingredients
  1. 2 rainbow chard leaves with stems
  2. 4 large kale leaves
  3. 3 tablespoons of hemp seeds
  4. 1.5 cups of unsweetened flax milk
  5. 1.5 cups of baby spinach
  6. 1 medium to large carrot
  7. 1/2 cup of blueberries (fresh or frozen)
  8. 1/2 small tomato
  9. 1/2 avocado
  10. 1/2 apple
  11. 1 small banana
Instructions
  1. Blend all ingredients together in a powerful blender.
Notes
  1. This smoothie is packed with fiber, folate, magnesium, beta carotene, iron, vitamin E, K, C, A.
Nutrilishus https://nutrilishus.com/
Oct 07, 2019

Rice Spring Rolls With Peanut Sauce

Rice Spring Rolls
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Ingredients
  1. 6 sheets Vietnamese Rice Paper
  2. 1 tbsp sesame seeds
  3. 1 large carrot, julienned
  4. 1 small cucumber, julienned
  5. 1 avocado, cut into slices
  6. 1 cup red cabbage cut in shreds
  7. 1 small bunch cilantro
  8. 1 cup mixed salad leaves including baby spinach gently bunched up and sliced thinly
  9. 3 green onions, thinly sliced
  10. salt & pepper to taste
  11. chives to garnish
For the Sriracha peanut Sauce
  1. 1 clove garlic, minced
  2. 1/2 cup natural salted peanut butter
  3. 1 cup light coconut milk
  4. 1-3 tablespoons agave nectar or honey (to taste)
  5. 1/2 teaspoon sea salt
  6. 1 tablespoon brown rice vinegar
  7. 1 tablespoon GF sriracha (more to taste)
Instructions
  1. Prepare a large bowl of hot water to soften rice paper in.
  2. Working one at a time, gently soak a single rice paper in the hot water until it's completely soft and flexible (about 5-10 seconds), or until it is just starting to soften. Don't soak it for too long or it'll tear. Gently shake the excess water from the rice paper, lay it straight out onto your work space. Let it sit for about 30 seconds to absorb any excess water as the papers won't stick together properly if they're really wet.
  3. Place a small bed of salad leaves in the middle of the softened rice paper, and then top with small amounts of every other ingredient. Try not to over-fill the rolls as it will make it hard to roll up.
  4. Sprinkle some sesame seeds in the center of the wrap as well as salt and pepper to taste.
  5. Roll rice paper roll up, egg-roll style. (Bottom up, sides in, and roll to close). Lift the side of the rice paper that's closest to you, gently pull it forward (away from you) over the fillings. Hold the wrap firmly while you fold in each end of the wrap. Continue rolling to seal the seam. Once rolled cut in halves and garnish with chives.
For the sauce
  1. Combine all sauce ingredients in a saucepan over medium heat. Bring to a boil, and boil for 3-5 minutes, until thickened. Add a little more water if necessary to make a smooth sauce.
Notes
  1. Rice paper rolls are best eaten fresh.
  2. Serve with peanut sauce on the side.
Nutrilishus https://nutrilishus.com/
Apr 24, 2019

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