VEGAN SPINACH & TOFU QUICHE

Easy and Healthy Vegan spinach & tofu Quiche.

Healthy vegan spinach & tofu quiche

Healthy – Easy – Eggless- creamy – Vegan

After cooking for 35-40 mins it wil hold itself like a traditional quiche


Similar texture but different taste! Better! Lol

Preparation: 25 Mins Cooking: 40 Mins

INGREDIENTS:

  • 1Tsp of coconut oil (optional, to sauté the spinach and onions)
  • Fresh spinach (one bag/350gr) you could use frozen but make sure to drain very well first.
  • 4 scallions or 1 Spanish onion (white onion)
  • Tofu, silken. 350gr (try to use organic)
  • Turmeric (1 tsp, to make it yellow)
  • Garlic powder, 1 tbsp
  • Salt & pepper to taste
  • Chickpea Flour, 1 tbsp (or replace with cornstarch)
  • vegan cheese, 4 oz or to taste. I used Daiya this time.
  • You will also need a pie crust for one pie. Make it or buy it! I bought mine this time.

PREPARATION:

Preheat oven at 425F (220C).

Precook your pie crust for 10 mins before adding the filling, this will make sure your quiche is not saggy. When you take the pie crust out lower the temperature to 355F

Cook Spinach and scallions (or onions) on the stove until tender. In the blender, put all the other ingredients but reserve the cheese. Blend until smooth. Transfer your tofu mixture in a bowl and add your cook spinach and scallions. Ideally, wait that your spinach cools a little. This will helps for condensation and will helps your pie not to become leeky. Then add the cheese of your choice.

Bake in the oven for 40 mins at 355F

When I made this quiche the first time I was not sure at all of what the outcome would be. To my great surprise, it was amazing!! It doesn’t taste like eggs, so keep in mind that this is different. But I am sure you will love it.

For another tofu recipe, try my Vegan crispy spring roll!

Try this healthy vegan spinach & tofu quiche and let me know what you think! Comment below or send me a message for any info on one of my recipes!

Enjoy,

HEALTHY & VEGAN SPRING ROLLS

Healthy & vegan spring rolls

These healthy & vegan spring rolls will put a smile on everyone at the table!

They are bake NOT fried and taste amazing!

Preparation: 20 mins – Cooking time 40 Mins

Vegan – fill with veggies – healthy – freeze easy – kids friendly

Let me tell you I wasn’t sure about this recipe until I tried it. I was amazed at how crispy the spring rolls become even if they are not deep-fried. I use no more than a tablespoon of vegetable oil to cook 20 spring roll. You need to try this recipe as son as you can, the kids will love it!

Ingredients:

  1. a pack of 20 spring roll wrapper store-bought (I bought mine at price shopper in the vegan meat section)
  2. 1 block of tofu (firm and cut in long slices)
  3. shredded red cabbage
  4. shredded carrots
  5. green onions (i only use for decoration in the picture but you can put some inside)
  6. sesame seed (optional)
  7. 1 teaspoon of cornstarch dissolved in an equal amount of water. (this is your glue to roll your spring rolls
  8. 1 to 2 tablespoons of vegetable oil

Dipping sauce:

  • 4 tablespoons of tamari or say sauce
  • 4 tablespoon of maple syrop
  • 1 clove of fresh garlic, chopped finely
  • a dash of siracha or another type of your choice.

Preparation:

Lay all your ingredients, and start rolling. (see pictures below). One important rule is to not fill the spring roll wrappers to much. And If you are having trouble wrapping, this means they are too full. Take some stuff out. In other words, make them skinnier!

Start rolling in the corner
Do not fill too much
Glue the corner with the cornstarch & water mix
Lay on a tray and oil them a bit

Baking:

Place in a pan with parchment paper and lightly oil the rolls with a brush or your finger. I just find that with the brush I need much less oil. Therefore you will have a much healthier version of spring rolls. I baked the rolls in a glass pan this time and I didn’t need parchment paper.

Bake @ 425F / 220C for 40 mins. flipping them halfway through. ** please check them and evaluate according to how your oven is cooking.

Enjoy these HEALTHY & VEGAN SPRING ROLLS my lovely health seekers!

For other tofu recipes idea: check out my alfredo pasta or kale salad.

Contact me for any info or special request!

VEGAN CHOCOLATE PUDDING


You need to make this recipe! If you are Vegan or non vegan I promess you will love this pudding. This healthy vegan chocolate pudding will please any chocolate lover! 

On top of being healthy and tasting so good you only need 5 Ingredients and 5 minutes! Isn’t this the perfect dessert or what!! 

5 INGREDIENTS – VEGAN 🌱- PLANT BASED –  LOW SUGAR 

Preparation time : 5 mins / No Baking 

INGREDIENTS:

  1. 1 cup of raw cashew (pre soak for at least 1 hour, ideally over night they will be tender).
  2. 5 dates (pre soak in hot water for 10-15 mins) or 1/4 cup of maple syrup. ( I mix both, this time I put 2 dates and 3 tbs of maple sugar)**.
  3. 1/2 cup of coconut cream or milk ( if you use coconut milk use a little bit less and add while mixing).
  4. 1 Banana.
  5. 3 big tbs of cacao powder

PREPERATION :

Add everything in a blender (my pref is the Vitamix) reserve 1/2 de coconut cream of milk. Blend. Add the rest of coconut cream or milk. Keep the texture thick enough. That why you should make sure not to add to much liquid! 

Once you have blended everything fill your jars and refrigerate for 1 hour. Garnish with berries or any nuts you love!

If in any case you made it to runny, you can add bananas and more cashews. And in the worse case scenario, you have yourself a really tasty chocolate smoothie!!😂 

This is the perfect dessert to make last minute as long as you have the ingredients on hand of course. It is perfect for Saturday last minute pool party when your guests end up staying for dinner!! Hahaha! Ever happened to you?lol

cashew chocolate pudding garnish with berries

Contact me for any questions!

For another silmilar healthy chocolate dessert check out my avocado chocolate pie.

** If you are making this for people that are not used to healthy cooking you should go with maple syrup)

ENJOY MY LOVELIES!!😘

Avocado and Moringa Hummus

Avocado and Moringa Hummus

Super simple, fast and healthy avocado and moringa Hummus.

Want to change it up from traditional Hummus? Try this new recipe I made this week! Avocado and Moringa Hummus. We eat a ton of Hummus at our house, and since I was trying to come up with a Moringa Recipe I thought Why not add it to hummus. And since my Moringa guacamole was so good and such a hit, I thought hey, why not add avocados to the mix! Therefore Avocado And Moringa Hummus was born!

That’s how this recipe was born!

Preparation time : 10 mins NO BAKING, in other words, this is a fresh summer recipe!

VEGAN – HEALTHY – OIL FREE – GLUTEN FREE –

Avocado and Moringa Hummus

INGREDIENTS :

  1. 1 Can Of chickpea (drained);
  2. 1 ripped Avocado;
  3. 1-2 tbs of Moringa powder;
  4. 1 lime or 1/2 a lemon;
  5. a tbs of chopped garlic;
  6. salt & pepper to taste;
  7. dash of hot sauce to taste (not necessary);
  8. 1 tsp of Cumin (optional);
  9. 1/4 cup of water.

Preparation :

In a food processor, start by crushing the chickpea first for 15 sec. Then add the rest of the ingredient but not the water. Mix for 1 mins or until well mixed. You might need to stop and scrape the sides half way through. Then add the water slowly while mixing and stop when the texture is smooth.

There are many reasons to eat more fibers regularly in your diet. Above all, it keeps you healthy. So try to add a little bit more of it in your diet everyday. Chickpea is a wonderful way of doing so!

in conclusion, If you try this super easy and healthy hummus recipe, please let me know what you think. I would love to have your feedback!;)

Trying to include more avocado in your diet? Check out my avocado chocolate pudding Pie.

For The best Moringa quality, Check out my friend’s Moringa at ZESTOFMORINGA.com

Avocado and Chocolate pudding Pie

Avocado and chocolate pudding
Avocado and chocolate pudding

Healthy Avocado and chocolate pudding Pie.

Preparation time: 15 Mins

NO BAKING – VEGAN – HEALTHY – FAST – DECADENT

I am convinced that the whole family will love this healthy avocado chocolate tart. I made this last night because the kids made me believe it was father’s day! haha, it’s next week! But with my crazy schedual, I didn’t even know that they were kidding. But I had to come up with a dessert and since I didn’t have much time it needed to be fast. And to had more challenge I had to work with what was in the fridge!

Lucky for me I had avocados and a left over of coconut cream !

So without wasting time, here’s the ingredients.

Chocolate Pudding pie filling Ingredients:

  • 2 Big Avocados (adjust if you have small ones);
  • 3/4 can of coconut cream;
  • 1/4 cup of agave or maple syrup;
  • 1 tsp of vanilla;
  • 3 or 4 tbs of cacao powder (adjust to taste);
  • pinch of salt.

Mix all the ingredients in a blender and mix until smooth. Refrigerate for 30 mins before you fill your pie crust. If you want healthier dessert you can also make this in individual pudding instead of a pie. And decorate with fresh berries. You could also serve this pudding as a “frosting” for my vegan chocolate muffins.

Pie crust ingredients:

  • 3/4 of a box of Oreo cookie;
  • 1/4 cup of melted vegan butter or coconut oil.

Pie crust preparation:

  1. Crush the Oreo cookies in the food processor to make Oreo crumbs.
  2. Transfert in a bowl and mix in melted butter.
  3. Pour Oreo mixture into a 9-inch pie pan.
  4. Press Oreo mixture evenly to cover the bottom and sides of the pie pan.
  5. Refrigerate crust for an hour before filling.

in conclusion, 30 mins later you have yourself an incredible dessert everyone will eat without guilt and they will all think that you have spent hours making!

Comment if you try this avocado and chocolate pudding Pie. and let me know how it went and if everyone loves it.

Enjoy,

Healthy Chocolate Cherry Muffins

Healthy chocolate cherry muffins

Hey my lovely HEALTH SEEKER, To continue our Cheery theme this week… These healthy chocolate cherry muffins recipe is a recipe with lots of cherries, or as much as you like and not much sugar. Only a little bit of natural sugar. It is the cherry season, and they are affordable and it is time to put them everywhere you can!

Cherries 🍒 are filled with antioxidants and only 50 calories for 100 grams!! Yééh!! They are also a good source of vitamins C & B3!

Preparation time : 10 mins Baking time: 30 mins

Start the Oven at 350 F

Dry Ingredients (mix together):

  • 1) 2 cups Whole wheat flour regular of bread flour (or any baking flour will work);
  • 2) 1 Tbs of baking powder;
  • 3) 2 Tbs of freshly grounded flax seeds (there is no need to make flax egg);
  • 4) 1/4 cup of coconut flakes;
  • 5) 1/4 of raw sugar, cane sugar or any sugar you have really;
  • 6) 1/4 cup of chocolate chunks;
  • 7) 1/4 cup of chops nuts (optional) ;
  • 8) pinch of salt;

Wet ingredients (Add to the dry ingredients):

  • 1) 2cups of plant milk;
  • 2) 1/2 cup of water or 1 smash banana;
  • 3) 1/2 cup of pitted and chopped cherries (you could replace with cranberries);
  • 4) 1/4 of maple syrup or agave syrup;
  • 5) 2 Tbs of oil;

Mix it all together and place in a muffin pan or in silicone muffin cups. They are awesome by the way, they don’t stick and you don’t need to oil your pan. I find it easier and healthier.

Bake for 30 mins at 350 F

In conclusion, try these chocolate cherry muffins I am sure the whole family will love them. Don’t be scared to switch ingredients don’t forget that a recipe is just a guided line

Don’t be shy to contact me for any questions and please comment on these healthy chocolate cherry muffins.

Enjoy and cherry up!

Healthy Cauliflower Buffalo wings

Cauliflower Buffalo Wings

A Healthy version of Cauliflower Buffalo wings. They are baked, not deep fried. You could deep fry them if you like, but honestly, I had them both ways and it is as delicious. Everything is in the sauce, Trust me!

Preparation time : 25 Mins Baking time : 40 Mins

Ingredients:

*ALL the ingredients below are for the batter except for the cauliflower!

  • 1 full cauliflower ( cut in florets)
  • 3/4 cup of plant milk
  • 1/4 cup of water
  • 1 cup of brown rice flour (you can use just any flour that you like)
  • 2 tbs of garlic powder
  • 1 tbs of onion powder
  • 1 tbs of smoke paprika
  • salt & pepper
  • 1 cup of BBQ sauce (you can use store bought or follow my recipe for homemade)

BBQ SAUCE:

BBQ Sauce (mix all the ingredients together and adjust the ingredients to taste depending if you like a sweeter or more savory BBQ sauce) If you buy one, I like Annie’s

  • 1/2 cup of ketchup
  • 1/4 of maple syrup
  • dash of liquid smoke
  • 1 tbs of smoke paprika (or reg paprika)
  • 1tbs of dijon mustard
  • dash of hot sauce (adjust if you like it hotter)
  • 2 tbs of soy sauce
  • 2 tbs of mirin
  • 1 tbs of vegetable oil
  • salt & pepper

Preparation:

Turn on your oven to 450F.

To make the batter for your healthy cauliflower buffalo wings. Mix all the Batter ingredients in a bowl. Dip each floret in the batter and place them on a parchment paper. Cook the florets for 10 mins first then turn them over and cook them for another 10 mins. While this cook makes your BBQ sauce (if not store bought). After about 20 mins of cooking get the cauliflower florets out and dip them in the BBQ sauce. Cook for another 20 mins.

Serve the cauliflower wing aside some veggies, over rice or Quinoa. Anyway, you like really.!

If you would like to add a dipping sauce, I like to mix tahini with a bit of water, lemon juice, maple syrup, and hot sauce. Or you can always make a spice vegan mayo with veganaise and siracha.

In conclusion, I am convinced you will LOVE those cauliflower Buffalo wing. My whole family where crazy when I made this. They were even better than when I had them the last time in one of my favorite restaurants.

Contact me for any question or suggestion.

Please, comment on the recipe to tell me How it went or if you made modifications to the recipe. I love to know how others are modifying the recipe!;)

Enjoy,

4 ingredients Spinach & Moringa Tortillas

4 ingredients spinach & moringa tortillas

Easy 4 ingredients Spinach and Moringa tortillas

Preparation time : 10 Mins / Cooking time : 20 Mins

Ingredients:

  • one Package or a whole bunch of Spinach
  • 2 cups of whole wheat flour (can also use spelt or any type of flour)
  • 1/4 cup of water (the quantity can vary depending on how wet your spinach are).
  • 1 tbs of Moringa or if you use to the taste of Moringa go ahead and use 2 tbs.

Preparation :

Water sauter your spinach until they are tender. About 4-5 mins. Add them to the Blender with 1 or 2 tbs of water and mix until it is a pure.

Sautee your spinach

In a bowl, Mix your spinach puree with 1 cup of flour and the Moringa. After well mixed, add gradually the other cup of flour and reserve some if you feel it is not needed. Then you will judge if your Dough is good looking or if you need to add a little bit of water or a little bit of flour.

Cut your dough in 8 pieces. Use a rolling pin to roll 8 rounded shape tortilla. Cook them each side for about 2 mins, or until you see some brown spot on med/high heat. Depending on the pan you will cook them in you might have to use a little bit of vegetable oil. You can test the first one if it sticks, if not you don’t have to use oil, if yes, you know what to do. In other words, use oil!

Cut your Dough in 8 pieces
Rolle it in rounded shape

When one is done cooking, stack it on top of the last one you cook. This will give them some humidity and they will be easier to garnish. In other words, they won’t crack!

Garnishing:

Garnish your super healthy green tortillas with anything you like. However, try to keep it healthy! hihi! In the top the picture, I garnished them with grilled veggies (red, yellow and green peppers, grilled garlic powder cauliflower, corn, black bean, and salsa. And I topped the whole thing with my version of a vegan sour cream (veganaise, lemon juice, and cucumbers). We also added spicy sauce before we dug in, we love the kick!

In conclusion, they were delicious, the whole family loves them. Even the kids!

Let me know how your healthy tacos night went, and what did you garnish them with!;)

click here and Learn more about Moringa at zest of Moringa.

Contact me here if you like!

4 types of Smoothies ideas

Smoothy Bowl for breakfast

4 types of Smoothies ideas for breakfast, for healthy snacks or just because you feel like it!

I have put together here some of my favorite smoothies for you. The internet is full of ideas. But yet I feel Like the more it is put in our face the more likely we are to get a smoothy rage! hahaha! Anyway That is how I am and I am Hoping this will inspire you today to make a smoothy of any kind. Enjoy these 4 types of smoothies ideas I picked for you.

Why Smothies?

Simple, because they taste awesome! But on top of this and lucky for us, they are super healthy. Even though I am a huge advocate of juicing in the morning, there are other priorities and health benefits you will have more of in a Smoothy! Smoothies are made with whole fruits and veggies so you will have all the fiber these fruits and veggies offer all swirled into the goodness of your favorite smoothy. Fibers are an important part of a healthy diet because they smooth out your digestion and your bowel movement. They will also make you feel fuller for longer. It is also associated with improvement of your cholesterol and blood sugar levels and can assist in preventing some diseases such as diabetes, heart disease, and bowel cancer.

Here is a litle bit more about fiber if you like!

4 types of smoothies ideas for deferent types of people!

1. Traditional Smoothy

bleuberry Smoothy

Traditional smoothies: Blend it and drink it! Ingredients: anything you love! Bananas help to make it creamier but you really can put any fruits or veggies you love. And don’t forget to add flax seeds, chia seeds for the gut health and nut butter or nut powder to help keep you full longer.

2. Smoothy Bowl

Açai smoothy bowl

Smoothy Bowls: The new trend! blend your smoothy with frozen bananas and less water or plant milk and you smoothy will be thicker. Then garnish with fruits, cereals, nuts, coconut flakes, dry cranberries or goji berries. With a smoothy bowl, you will feel like you are having a meal, therefore, you will feel fuller and will not have the feeling that you have skipped a meal.

3. Frozen Smoothy

Frozen Smoothy: for a cool and healthy snack during a hot summer afternoon. The kids will love it! It is super easy. Just freeze your favorite smoothy in a freezer friendly container and Voilà!

4. Smoothy Parfaits

Smoothy for desert!

The Smoothy Parfait: To make as a healthy dessert alternative or just for a delicious snack. I know I said you can replace a dessert but don’t you worry, with all the possibilities on how you can present this, your guests will be amazed and think you have spent an hour making this!

The easiest way to do this is to superpose 3 to 4 ingredients starting with the dry ingredient in the bottom. You can also top with dry ingredients but just make sure you start with one in the bottom of your jar. other ideas of things you could add could be chia pudding. You could add oats, cereals, fruits eatable flowers. And of course, don’t forget your smoothy! I would suggest a fruit smoothy for this one. If you are making this for a dessert you can make your wet base in advance and reserve them in the fridge and make your parfait at the time of dessert.

In conclusion, keep in mind that Smoothy is not necessarily “better” than juicing. It is just another way of getting crazy good for you nutrients. Smoothy is a great way to get your fiber in. I am also a huge advocate of juicing and If you want to learn more about juicing, check out my latest celery juice detox HERE.

Make sure to check out my smoothy week challenge on Instagram! Tag me in your smoothies this week I would love to see what you are making.

What do you think about those 4 types of Smoothies ideas? Comment below I would love to hear from you!

HAPPY SMOOTHY!!

Celery Juice Detox

VIDEO OF MY JOURNEY COMMING SOON!

I have been Drinking celery Juice every morning on an empty stomach for 7 days now. And this is what I feel after 7 days and what I think of it.

First, know that according to Antony William, The Medical Medium, who by the way is NOT a doctor, you should drink 16 oz of Celery Juice every morning on an empty stomach to cleanse your liver of all toxins. And it could also cure you of many many other illnesses. In other words, it is supposed to be a miracle worker this celery juice! haha!

Health Benifits of celery juice:

  • ANTI-INFLAMMATORY
  • BLOOD PURIFIER
  • REDUCE BLOATING
  • MENTAL CLARITY
  • RICH IN VITAMINS AND MINERALS
celery juice Detox
CELERY HAS MANY BENEFITS…

My Experience:

After reading all of the benefits, you might be ready to go out and purchase your 10lbs of organic celery, but hear me out… 

After a full week of chugging this green juice first thing in the morning on a empty stomach, I didn’t notice ONE SINGLE DIFFERENCE!

No major detox symptoms, no cleansing effects, no decrease in bloating, no increase in energy.

I truly believe that celery is awesome but as a part of a whole plant-based diet. it’s full of vitamin K, vitamin Cpotassiumfolatemanganese, calciumriboflavinmagnesium, and vitamin B6. And you should, add celery to any dish you make or have it with hummus for a snack it will do you good. But as far as changing your life, I am not sure of it. And, it will definitely not compensate for a bad diet. But, you should try it, and see for yourself.

Try it out yourself:

If you want to try this trend for healing and improving your health (or you’re simply curious like I was), follow this routine:

16 ounces of Celery Juice with nothing else in it. Not even wather or ice.

Drink it on a empty stomach.

Wait at least 15 mins after drinking your celery juice to consume any other liquid or food.

Don’t replace you breakfast by the celery juice it is not a juice fast.

In conclusion, If you do decide to give it a go and try it, please Comment below this article let me know how you feel!

For more on the medical medium click here!

Contact me for more questions on my journey!

Healthy Nancy