Heart Warming Bowl with Orange Maple Miso Dressing

Adopted from: Angela Liddon Prep Time: 25 Minutes Cook Time: 10 Minutes Serves: 4 Ingredients: Buckwheat soba noodles, gluten-free Olive oil 1 bag frozen, shelled edamame 1 daikon, julienne 2 carrots, julienne 1 broccoli stalk, julienne 6 green onions, chopped ¼ c cilantro, chopped Sesame seeds Directions: 1. Cook soba noodles per package directions. When done, drizzle with olive oil to prevent sticking. 2. Add edamame, daikon, carrots, broccoli, green onions, cilantro and toss together. 3. Add orange miso dressing, toss to coat with tongs. 4. Garnish with sesame seeds. For Orange Maple Miso Dressing Ingredients: 3 Tbsp. light miso 2 Tbsp. rice vinegar 1 Tbsp. toasted sesame

Black Bean Brownies

Adopted from: Happy Herbivore Prep Time: 5 Minutes Cook Time: 30 Minutes Serves: 16 Ingredients: 1 can Black Beans 2 bananas 1/3 cup Cacoa Powder 1/3 cup Maple syrup 1 tsp vanilla 1 TBSP cinnamon ½ cup oats Chocolate Chips Directions: Preheat oven to 350°F. Mist a nonstick 8 x 8-inch pan with cooking spray and set aside. In food processor, add beans and pulse 10-15 times. Add the rest of ingredients except oats and chocolate chips. Bake for 25-30 minutes or until an inserted toothpick is cleanly removed. These are vegan and gluten free and nutritious

Split Pea Cauliflower Soup

Cook Time: 1 hour Serves: 6 Ingredients: 2 oz. olive oil 1 onion, diced 4 cloves of garlic, minced 1 tbsp cumin 1 tsp coriander ½ tsp garam masala 4 carrots peeled and grated 2 cups cauliflower finely chopped or riced 2 stalks celery, minced 1 cup dulse 2 cups green split peas, rinsed 2 bay leaves 8 cups low sodium vegetable broth salt and pepper to taste Directions: Heat olive oil in a large stock pot over medium/high heat. Satute onions and garlic for 2-3 minutes Add cumin, coriander, and garam masala. Saute an additional 2 minutes. Add cauliflower, peas, carrots, and celery. Stir to coat. Add bay leaves and vegetable broth. Bring to a boil. Lower to a simmer and cook in a covered pot for

Georgia’s Miso Soup

Cook Time: 20 Minutes Serves: 4-6 Ingredients: 6 cups water 3 large carrots sliced into matchsticks 1 onion roughly chopped ¼ wakame seaweed ½ lb extra firm tofu -- chopped small 4 tbsp. white miso 3 scallions – use white and green part Directions: Combine water, carrots, onion, tofu, and seaweed in a medium pot. Bring to a boil and then reduce heat and simmer until veggies are soft. Using the ladle remove 2 cups of broth and put into a bowl or measuring cup. Add misoф paste to removed liquid and whisk until fully dissolved. Add back into soup and garnish with chopped scallions.

Hummus & Curried Cauliflower Tartine

Adopted from: Le Pain Quotidien Cookbook Prep Time: 30 Minutes Cook Time: 15 Minutes Serves: 4 Ingredients For the curried cauliflower: ½ cauliflower, washed, dried & broken into small florets 2 tsp ground turmeric 1 tsp cumin 1 pinch of freshly grated nutmeg 1 pinch of cinnamon 1 sprig of thyme, leaves only 2 tbsp extra virgin olive oil Sea salt For the hummus: 1 2/3 cup canned chickpeas (reserve liquid) 2 tbsp tahini juice of ¼ lemon 1 tbsp extra virgin olive oil 1 pinch of salt To Serve: 4 slices of Sourdough bread 1 scallion, chopped 2 tbsp extra virgin olive oil Directions: Preheat the oven to 425F. In a bowl, toss the cauliflower with the spices, thyme leaves and olive oil, mix

Punjabi Dal

Cook Time: 25 Minutes Serves: 4 – 8oz portions Ingredients: 1 ½ Tbsp. Ghee or Coconut Oil 1 cup diced onion 1 Tbsp. minced garlic 1 Tbsp. ginger ½ tsp. cinnamon ¼ tsp. paprika ½ tsp. turmeric powder 1 tsp. gram masala ½ tsp. coriander 1 ½ cup chopped tomatoes 5 cups water 1 cup red lentils 1-2 cup coconut milk Pinch black pepper 2 tsp. sea salt 2 tbsp. cilantro, chopped Directions: Make masala with onions and tomatoes; add spices and sauté for 2 minutes. Add garlic and ginger. Add water and lentils. Bring to a boil and then simmer until lentils are tender and dal is thick about 20 minutes. Add coconut milk. Finish with salt, pepper and cilantro.

Chia Seed Pudding

Cook Time: 3 – 4 hours Serves: Ingredients: 1 cup milk (almond, soy, or coconut) ¼ cup chia seeds 1-2 Tbsp. maple syrup ½ tsp. vanilla extract Pinch of salt ¼ cup coconut, shredded (optional) Directions: Place all ingredients in a medium size bowl and mix well. Pour into parfait cups or ½ pint mason jars. Let sit in refrigerator for a few hours to set. May appear watery but chia seeds expand 10 times. Notes Add 2 -3 tsp. cacao powder if you want chocolate pudding. If you don’t want sweetener you can soak 5-6 dates and blend in with a food processor or blender. I like to layer with blueberries, nuts, and seeds and top with a cashew cream.

5 Reasons to get Nutrition Counseling

1.Nutrition can be confusing There are so many diets to follow, Gluten-Free, Paleo, Adkins,and the DASH Diet, the list is endless. If you’re like most people, you lack confidence that you are eating the right foods for your body. The latest research shows that we are all unique and have our own genetic code that tell us which meal plan is best for us. Nutrition counseling can help clear up the confusion you have been experiencing. 2. Nutrient deficiencies can lead to diseases Did you know that when we are lacking certain vitamins and minerals we can develop diseases such as diabetes, osteoporosis, cancer, heart disease, and many autoimmune diseases. If you have one of these conditions, nut

Meet Our Newest Team Member!

To the Vitality Nutrition & Wellness Center Family, I would like to take this moment to introduce myself. My name is Danielle Hall and recently came on board with Vitality Nutrition. Not only am I passionate about nutrition but deeply believe in nourishing the mind and body. This comes from my personal experience of struggling with my weight through high school into my early adult years. I tried a number of fad diets which promised instant weight loss and to my dismay nothing ever worked. I convinced myself food was the enemy and cardio was my savior. Nothing was going to change my opinion until I was told that I had some pretty severe muscle wasting. My body was so nutrient deprived that my

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