Plant Powered Joy

February 27, 2023

Your Heart Health and a Plant Based Lifestyle

As a dietitian, I teach people how to enjoy a whole food plant based lifestyle without added oils. This lifestyle enables people to lower their blood pressure, lower their cholesterol, lower their blood sugar, and lose weight.

Uncategorized

by Joy

February 24, 2023

Crunchy Blueberry Oatmeal Burst

This bowl of oatmeal is what I eat most days. It is bursting with nutrition. I find it delicious and I know that it contains lots of nutrients that I need to fuel my mornings and get my day off to a great start. In …

Breakfast

by Joy

February 15, 2023

Spanish Quinoa with Tempeh

If you are wondering what to do with tempeh, and quinoa for that matter? Look no further! This is a one pot meal the whole family will love. I think red or tri color quinoa is worth the extra cost because it is so much prettier. You can certainly use white quinoa though. This is a dish that you can use up different veggies in your refrigerator too. I love Lightlife tempeh. Tempeh is fermented soy beans. It is so good for us. It is high in protein, is a fermented food, and contains lots of fiber too. This recipe will taste even better on day two!

Spanish Quinoa With Tempeh

Joy

This is a great way to use tempeh and tri color or red quinoa. This is reminicent of Spanish Paella

Print Recipe Pin Recipe

Prep Time 10

Cook Time 20

Course Main Course

Servings 4

Equipment

1 large skillet

Ingredients

1 yellow onion
1 red bell pepper or other color
1 yellow squash or green
3-4 cloves garlic pressed
1/2 cup artichoke hearts drained, no oil
3/4 cup green peas or sub green beans or asparagus
1 14.5 oz petite diced tomatoes, canned
1 cup quinoa
2 1/2 cups vegetable broth
1 tsp turmeric
1 tsp oregano, dried
1/2 tsp paprika
8 oz tempeh prefer organic

Instructions

Chop vegetables and cube tempeh. If you would rather break tempeh up into pieces, that is ok too.
Saute onions and bell pepper in broth or water. When softened, add remaining ingredients except green peas (or asparagus) and tempeh.
Simmer on medium high until quinoa is nearly cooked, about 10 min. Stir every few minutes. Add more broth or water if necessary.
Add tempeh and green vegetable of choice. Simmer for another 5 minutes until quinoa is cooked. When quinoa is cooked, the "tails" come out.

Notes

Tempeh can be marinated in a little Braggs aminos (or soy sauce) and/or vegetable broth and spices of choice.

Main Dish

by Joy

February 13, 2023

Citrus Dressing

This pairs well with cabbage, edamame, and bell peppers. There is no sugar or oil except the tsp of sesame for flavor. Here is the Citrus dressing recipe

Salads

by Joy

February 13, 2023

Crunchy Asian Citrus Salad

One of the things I teach in Plant U is to prep salad ingredients once and then eat for a few days. It’s a double win. You eat lots of plants and only have to do the prep once. This is a perfect salad to …

Salads

by Joy

February 11, 2023

Tropical Green Smoothie

I recently did a nutrition presentation to a group of students and made this smoothie for them. I wanted them to realize they can put greens in their smoothies and they still taste great!

This smoothie uses a blend of mangos, pineapple, strawberries, and peaches. I bought this bag called Mixed Fruit Medley from Kroger.

I encouraged the kids to get a variety of fruit in their diet. Branch out and try new fruits. It is better for gut health to get a variety.

I added a fresh orange, banana, and a handful of spinach. So the smoothie had a fruit/veggie total of 7 plants! That is a powerful smoothie. But most importantly, they loved the taste.