Tahini Sauce

Preparation and Cook Time: 5 Minutes Makes about 1 cup Ingredients: ½ cup tahini ½ cup to 1 cup of water 1 tbsp Braggs Liquid Aminos 2 freshly juiced lemon Directions: In a blender or food processor, blend all the ingredients until smooth. Leave ½ cup water to the side to add until desired consistency is reached. This sauce is wonderful to add on top of Brown rice, veggies and tofu. The sauce can also be used as a salad dressing. Thin the sauce with a bit more water and you can add some fresh herbs to change the flavor. Tahini is rich and creamy, with a nutty flavor. Tahini is made from hulled toasted sesame seeds. It enriches savory dishes, dressings, sauces and desserts in the cuisines

Black Bean Brownies

Preparation: 5 minutes Bake Time: 25 minutes Servings: 12 Ingredients: 1 15-oz. can black beans (rinsed and drained) 2 heaping tbsp. flaxseed meal + 6 tbsp. water 3 tbsp. coconut oil ¾ cup cocoa powder ¼ tsp. sea salt 1 tsp. vanilla extract 1/3 cup maple syrup or organic cane sugar 1 ½ tsp. baking powder Toppings(optional)- crushed walnuts pecans Directions: Preheat oven to 350 degrees. Lightly grease a 12-slot standard size muffin pan. Make sure you've rinsed and thoroughly drained your black beans. Prepare flax egg by combining flax and water in the bowl of the food processor. Pulse a couple times and then let rest for a few minutes. Add remaining ingredients (besides walnuts or other topp

The Truth About Smoothies

Over the last 5-10 years, smoothies have been trending. Vibrant photos of smoothies litter social media feeds, entire books are dedicated to smoothie recipes, and smoothies are a staple menu item for many “healthy” restaurants. But, are they truly healthy? At Vitality, Nutrition and Wellness Center, we often recommend smoothies to our clients. For one, they can be a fantastic way to help increase intake of fruits and vegetables. Research continues to uncover the powerful ways fruits and vegetables improve our health, so if you’re falling short, it’s a good idea to try to change that. For those of you who may be confused on just how much you should be eating, aim for 2-4 servings of fruit and

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