Posts by Amelia Frost
Vegan Almond Green Smoothie Bowl
Packed with 23 grams of plant-based protein and leafy greens, this Vegan Almond Green Smoothie Bowl makes it easy to start your day on a nourishing note. Almond butter, vegan vanilla protein powder, and soy milk create a rich, creamy base, while frozen banana and spinach blend seamlessly into a vibrant green smoothie you’ll actually…
Read MoreVegan Mocha Banana Protein Shake
Who says you have to choose between coffee and a protein shake? This Vegan Mocha Banana Protein Shake delivers both — plus 32 grams of plant-based protein — in just 5 minutes. Frozen banana, cacao powder, and a hit of instant coffee come together in a creamy, chocolatey sip that’s equal parts energizing and satisfying.…
Read MoreTempeh Breakfast Burrito Bowls
Busy mornings just got a serious plant-based upgrade. These Tempeh Breakfast Burrito Bowls pack 20 grams of protein per serving — no eggs, no meat, no problem. Hearty tempeh crumbles and black beans team up with brown rice, zesty corn, creamy avocado, and fresh pico de gallo for a bowl that’s as satisfying as it…
Read MoreSpicy Asian Cucumber Salad Recipe
I’ve had a garden for many years now and every Spring I look forward to getting my hands back in the dirt! One of the easy vegetables you’ll often find growing in my backyard are cucumbers. They’re the perfect, refreshing side dish on warmer days, especially when they’re in this Asian cucumber salad. Veggies don’t…
Read MoreTempeh Reubens
Fermented soybean-based tempeh has a “meaty” texture and a mild flavor that’s a blank canvas for marinades like the mustard-based version here. Pan-fried, it’s an ideal stand-in for corned beef or pastrami. Just add Swiss cheese, homemade Russian dressing and probiotic-rich sauerkraut, and you’ve got a meatless Reuben to remember. With the tempeh and sauerkraut,…
Read MoreSweet Potato Black Bean Enchiladas
Using frozen spinach and canned beans means these vegetarian enchiladas can be whipped up on the fly with ingredients you probably have at home. Skip the cheese to make it vegan-friendly. Active time: 15 minutes | Total time: 35 minutes Sweet Potato Black Bean Enchiladas Ingredients 2 medium (160g) sweet potatoes 1 15-oz. can of…
Read MoreSheet Pan Tofu and Veggies in Sesame Sauce
If you ever resolved to eat more vegetables, this one-pan dish is right up your alley. The variety of vegetables contributes to hitting your vitamin A and calcium goals for the day just from this meal! Crank up the oven and roast tofu, sweet potatoes, cauliflower and kale, and you have a veggie-rich meal. The…
Read MoreTempeh Pad Thai With Broccoli and Corn
Tempeh adds nutty flavor and 9 grams of protein to this Thai-inspired takeout favorite (1). Be sure to read labels when buying fish sauce as some brands contain a lot more sodium than others. Active time: 25 minutes Total time: 30 minutes Tempeh Pad Thai With Broccoli and Corn Ingredients 6 oz (170g) flat, medium-width…
Read MoreWhite Bean Bowl With Broccoli Pesto
It takes only six ingredients to make this dish (not including salt, pepper and oil, which we consider freebies). Frozen broccoli plays two starring roles here. A good amount of whole florets bulk up the bowl, while some is processed into an easy pesto sauce. The white beans and broccoli in this dish are highly…
Read MoreRed Lentil Tagine With Pistachios
Red lentils are the smart cook’s secret weapon, delivering all the savory nutrition of beans in 20 minutes of cooking time. Tender sweet potatoes melt into the soup, giving it an earthy, all-natural sweetness. Moroccan spices add an exotic flavor and fragrance that makes the dish seem much richer. Currants and pistachios add little explosions…
Read MoreKale and Black Bean Salad With Avocado
This big bowl of kale, tender black beans and creamy avocado is delicious and nutritious. With zesty flavors, it’s best enjoyed on the side of a simple protein for a satisfying dinner. RD Tip: Kick up the protein content in this meal by topping the salad with a fried egg or tofu. This makes the…
Read MoreStrength Training 101: How to Build Muscle
Cardio lovers, this one’s for you. While logging miles or crushing cycling classes does wonders for your heart and lungs, strength training deserves a spot in your routine, too. Also known as resistance training, this form of exercise does more than build lean muscle; it can help lower body fat, making it a powerful tool…
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