Many people I know have very busy lives and they tell me they just don’t have time to cook for themselves. They want to eat healthy, but they just don’t have the time it takes to prepare a meal, or they are too tired after a long day to spend an hour in the kitchen making dinner. I sometimes feel the same way, and when I do, I throw together these simple tacos that only take about 10 minutes to make. This is a great way to eat healthy without too much effort!
Here’s a suggested list of ingredients but feel free to add or subtract depending on your preference. I always buy organic and local to get the freshest ingredients possible:
Extra Firm Organic Tofu
1 Can of Amy’s Organic Refried Beans (I like the one with mild green chili)
1 sm. Organic Tomato
1 sm. Organic Avocado
1 sm. Box of Organic Greens (I used Organic Girl Protein Greens)
1 container of fresh Organic Salsa (not from a jar)
Organic Tortillas (I used Potapas brand Gluten Free Sweet Potato Tortillas)
Chili Powder
Cumin
Garlic Powder
Salt & Pepper
Optional Addition Ideas: Canned Sliced Black Olives, Cilantro, Vegan Sour Cream, Jalapeño, etc.
INSTRUCTIONS:
This recipe will make 2 tacos. You will have leftovers of all your ingredients so if you want, you can make them again for breakfast or lunch the following day.
First prepare your fresh ingredients. I used a quarter of my avocado by cutting it in half, then removing the skin and then cutting it in half again and making slices. Set aside and then dice half of the tomato. If you are using cilantro you can wash and remove stems from the amount you would like to use. All of this should only take about 5 minutes.
Now, empty the can of refried beans into a small saucepan, stir it and then place on a burner on medium heat. Go back and stir it every few minutes.
Place a small sauté pan on a burner on medium heat and sprinkle ¼ tsp of salt over the pan. Take about 4 oz of your Tofu, wrap it in a paper towel and them a kitchen towel and squeeze the water out with your hands. Then add 1 tablespoon of olive oil to your pan and allow about 15 seconds for oil to heat, then swirl the oil around to make sure all of the pan in coated, even the sides. Now crumble your tofu into the pan and sprinkle with your desired amount of the spices. Shake the pan and coat the tofu with the spices. Let cook for about 1 minute, stirring a couple times. Then shut off the heat and remove the pan.
I use the same hot burner to heat my tortillas. I place them right on the burner for about 30 seconds on each side. You can use whatever method you are used to.
Now build your tacos! Place the beans, tofu, tomato, avocado, greens and salsa on the tortillas and enjoy!
Your mental health matters- and trying to support that in the everchanging uncertainty of a global pandemic alongside the catastrophic beauty of day to day life can feel a little bit like looking for a diamond in the dark. From the food you’re eating to the socks you’re wearing and the way you’re moving your body, everything comes into question when you’re grappling with the ways you can improve your mental health and flourish on your own terms.
While it’s been suggested that a vegan diet can help you maintain a healthy weight, reduce diabetes risk and pain, did you know it also has many benefits to your mental health? We’re here to help support your interest in Veganism, guide your transition and illustrate the ways you can transform your mental health with plants.
Cultivate curiosity and compassion
Plant-based diets are rooted in excluding animal products and byproducts from what you eat, and they can feel a little overwhelming to begin. While veganism itself doesn’t enhance or alter your nature, it certainly has a way of provoking inner change. From considering the repercussions of removing animal products (and byproducts) in your life to sourcing new ideas for meals and snacks, veganism invites you to engage your mind in new and creative ways. Being vegan offers you an opportunity to exercise compassion in the small details of your life. You get the chance to choose not to contribute to the animal-sourced food industry while making space for you to get curious about the options you will choose.
In one fell swoop, your new vegan meals will ask you to think outside the box and help you to get excited about potential as you do. Whether you’re reimagining your favorite meals or finding new ones, your mental health will benefit from the exercise of engaging with your daily meals in the curious way we engaged in play as children. The compassionate choice not to involve animals in that is a warm hug for the heart and mind on top of that.
Viva la vitamins
A common refrain when someone hears you are vegan, or considering veganism, is concern for your vitamin, iron and nutrient intake. Much of our society cannot fathom a balanced diet that doesn’t rely on animal products, which is understandable as less than 1% of Americans are vegan.
Whether it’s your own uncertainty you’re trying to combat, someone else’s or just a new awareness of your nutritional intake, adding multivitamins, probiotics and supportive supplements may be a byproduct of your new vegan lifestyle. As such, your body may experience a more balanced micronutrient profile than you have before. The more commonly supplemented nutrients, like B12, Folate and Omega-3, are an important part of supporting mental health and adding them into your routine alongside your new vegan diet can have positive benefits on your wellbeing.
Great for gut health
Vegan diets can help to stimulate a more productive microbial colony in your gut, creating a more productive environment for your body to collect and store the nutrients it needs to nourish you through every day. While a vegan diet on its own can’t create this change, the creativity and new protein sources drive a natural encouragement toward new and more diverse whole food choices.
When the gut is happy, so too is the mind. The Gut-Brain Connection is the link between what you eat and how you think- and it’s largely undervalued. By eating a vegan (and likely more versatile) diet, you can enrich your body’s connection to the mind and support a more productive exchange of information. Given that the Gut-Brain connection has been shown to correlate with anxiety, this is great news for supporting your mental health.
Eating a vegan diet isn’t a miracle cure that will make you live forever, help your skin glow or give you superpowers. It isn’t always easy and the surprising list of limitations may feel frustrating as you begin a new journey. However, the benefits of being vegan can touch every corner of your life, from physical to mental health, and expand beyond you to making a difference in the ethical use of animals by the food industry. Supporting a cause you believe in through the choices you make will always benefit your mental health overall, but the day to day is yours to consider and cultivate.
Our residential program is one of the very few substance abuse treatment centers that provides vegan meals and an emphasis on nutrition as a part of our holistic programming. Connect with us today to learn more about the way that we do treatment differently.
This vegan beet poke bowl is absolutely amazing! If you are craving a vegan substitute to ahi poke… well this is your recipe.
Beets are packed with essential nutrients, fiber, magnesium, potassium, iron, and vitamin C. Beets promote healthy blood flow, lower blood sugar, and increase exercise performance.
Beets are blood builders and amazing for the female reproductive system.
Vata dosha can have beets in small amounts and pitta/kapha in moderate amounts.
Vegan Beet Poke Bowl
Ingredients
1 pound Raw Beets
4-6 cups Mixed Greens
1 Avocado sliced
1 tbsp Sesame Seeds
1 sheet [Sushi Nori] cut into strips
Poke Marinade
1⁄4 cup Liquid aminos
1 tbsp [Sesame Oil]
2 tsp Grated Ginger
2 tbsp Rice Vinegar
Instructions
Boil 3 quarts of water in a medium sized pot. While water is heating up, peel beets and chop into even 1⁄2 inch cubes. Add chopped beets and boil for 10 minutes. Beets should be cooked but still have a crunch and not be mushy or over cooked.
Run the beets under cold water, add to the bowl and let drain in the fridge until fully cooled.
In a medium bowl, add: liquid aminos, sesame oil, grated ginger and rice vinegar and whisk together until fully combined.
Once beets are fully cooked, drain thoroughly and toss with poke marinade.
Add beet poke on a bed of greens and top with avocado slices, sesames seeds and toasted nori strips.
This is one of the favorite dinners at Villa Kali Ma! It has six parts, and you will have to prepare each recipe and then put it all together at the end. It’s a little bit of work, but totally worth it!
I usually make it the day after Taco Tuesday so I can prepare extra portions of the Tofu Walnut Taco Meat, Smokey Chipotle Black Beans, and Cashew Sour Cream to be used the next day to make Vegan Stuffed Sweet Potatoes.
In addition to the three items mentioned above, you will also need to prepare the Warm Roasted Corn Pico, Crispy Kale, and Baked Sweet Potatoes. Even though it seems like a lot, it should only take about an hour to prepare all of it. You can save time by doing some of the prep work earlier in the day or the night before, or just start 90 minutes before you want to serve the dinner.
Of course, you could substitute each of the parts with store-bought options, but it will not taste anything like this amazingly delicious and gorgeous creation! Believe me; you won’t regret it. Put in the time and enjoy the process, and everyone you share this with will be gushing about what an amazing cook you are!
This recipe will make enough to stuff six potatoes, so if you don’t need that much or don’t want leftovers, then you can cut the recipe in half. However, you can always use the leftover ingredients to create other things like tacos, burritos, or a taco salad for lunch the next day.
Ingredients / Shopping List
(BUY EVERYTHING ORGANIC)
For the Tofu Walnut Taco Meat: One 14-ounce package of Extra Firm Organic Tofu 2 Cups of Organic Raw Walnuts (halves and pieces) 2 Tbs of Tomato Paste 1 Tbs of Maple Syrup 1 tsp Garlic Powder 1 tsp Onion Powder Dash or 2 of Chipotle Powder (depending on how spicy you want it) 1 tsp of Chile Powder 1 tsp of Cumin 2 tsp of Smoked Paprika 1 Tbs Oregano 2 Tbs Olive Oil 3 Tbs Tamari or Bragg’s Liquid Aminos 1 Tbs Water
For the Smokey Chipotle Black Beans: 2 cans of Organic Black Beans (do not drain) 1/2 of a small Red Onion 1/2 of a Red Bell Pepper 2-3 Cloves of Fresh Garlic (peeled) 1/3 of a bundle of Fresh Cilantro with stems removed 1 Tbs Smoked Paprika 1/4 tsp of Chipotle Powder (more if you want it spicier) 1 Tbs Coconut Sugar 1 tsp of Celtic Sea Salt (or to taste) 1/2 tsp of Black Pepper (or to taste)
For the Warm Roasted Corn Pico: 1 Ear of Organic Corn on the Cob (if not in season, you can use frozen corn to substitute) 1 tsp Vegan Butter 1/2 Red Bell Pepper – Diced 1 Green Bell Pepper – Diced 1 Red Onion – Diced 3-4 Cloves of Garlic – Diced 1 Jalapeño – Diced (remove seeds before dicing for less spicy) 1 small Tomato – Diced 2/3 of a bundle of Fresh Cilantro with stems removed 1 lime wedge
For the Cashew Sour Cream: 1 Cup of Raw Organic Cashews – Soaked overnight or boiled for 15 minutes 2 Cups of Filtered Water (for boiling or soaking cashews) 1 Cup Filtered Water 3-4 Ice Cubes 1 tsp Lemon Juice 1 tsp Apple Cider Vinegar 1/2 tsp Celtic Sea Salt
For the Crispy Kale:
One bundle of Green or Purple Curly Kale 1/2 tsp of Celtic Sea Salt 1-2 Tbs of Olive Oil (depending on how big your bunch of kale is and how much oil you like)
6 Baked Potato Sized Sweet Potatoes
Optional additional Topping Ideas:
Salsa Hot Sauce Diced Green Onion Diced Avocado Sliced Black Olives
Instructions
Preheat Oven to 375 degrees. Place a rack in the upper middle of the oven and another rack under it in the center of the oven. You should have one rack space above your top shelf and one rack space below your bottom rack. This is because you will need to put the Tofu Walnut Taco Meat into the oven to bake while the potatoes are still cooking. Put the potatoes on the top rack and the taco mixture on the shelf underneath them.
If you have a double oven, then you can use both and cook them separately.
Scrub the outside of the sweet potatoes and pierce the skin of each potato several times with a fork, then place them on a baking sheet. When the oven reaches 375 degrees, place the baking sheet into the oven and set a timer for 45 minutes.
If you didn’t soak your cashews overnight, then now is the time to get them boiling. Put the cashews in a small saucepan and add two cups of water. Bring to a boil and reduce heat to medium-low. Boil for 15 minutes.
For the Smokey Chipotle Black Beans:
Chop the onion and red pepper into chunks and place in a mini food processor with the cilantro and garlic cloves. Chop this until it’s like a chunky salsa or pico de gallo. If you don’t have mini prep, you can use a large one or chop it all by hand.
Put a tablespoon of olive oil into a small saucepan on medium heat. When the oil is hot, add the chopped veggies. Cook for 5 minutes, stirring frequently.
Add the beans and the rest of the ingredients and stir. Bring to a boil and then reduce heat to low and cover with a lid. Cook for 15 minutes and then turn off the heat and let sit.
For the Roasted Corn Pico:
Remove the husk from the corn on the cob and rub the butter into it. You can also add salt and pepper if desired. Place the corn on the baking sheet next to the Sweet Potatoes in the oven. After 10 minutes, turn it over. After another 10 minutes, take the corn out of the oven and use a sharp knife to remove the corn from the cob. If you don’t know how to do this, try this method. Keep the corn in a bowl until ready to use.
Chop, dice, prepare all the rest of the ingredients while the corn is cooking. Now move on to prepping the Tofu Walnut Meat. Wait until your Tofu Walnut Taco Meat is in the oven before continuing to step 3.
Pour about a tablespoon of olive oil into a sauté pan and heat it on medium to medium-low heat. Once hot, add the diced onion, bell peppers, and jalapeño and cook for 5-7 minutes, stirring occasionally.
Add the Garlic and the Cilantro and cook for another 3 minutes, stirring occasionally.
Add the diced tomato and the prepared corn and cook for 2-3 more minutes. Remove from heat and squeeze the lime wedge into the mixture and stir. Season with salt and pepper if desired.
For the Tofu Walnut Taco Meat:
Prepare your tofu by opening the package, draining the water, and placing the tofu on a cutting board. Cut the tofu into several slices. Place a paper towel onto a clean dish towel, wrap a piece of the tofu up in the paper & towel, and press all the excess water out of the tofu. Repeat with each slice of the tofu. Now place all the tofu into a food processor and pulse a few times until the tofu looks crumbled like cooked ground meat. Pour the crumbled tofu into a large bowl.
Now, put your 2 cups of walnuts into the food processor and pulse until it is crumbled—just like the tofu. Pour it into the bowl with the tofu and stir to combine them.
Mix all the remaining ingredients together in a small bowl until it forms into a thick sauce. Add the sauce to the bowl with the tofu and walnuts and mix until well distributed into the tofu walnut mix.
Line a baking sheet with parchment paper and spread the tofu walnut mixture evenly onto the parchment paper and set aside. Now you can make your Cashew Sour Cream.
When the timer on the potatoes is down to 15 minutes, put the taco meat into the oven. Bake for 30-35 minutes, stirring once after 15 minutes. Now prep your Kale while your taco meat is cooking.
For the Cashew Sour Cream:
Boil the Cashews in the two cups of water for 15 minutes if you did not already soak them.
Drain the Cashews and rinse with cool water.
Put the cashews into a blender (I use a Vitamix) and add the salt, apple cider vinegar, ice cubes, and 1/2 of the water.
Blend on low at first, and once the cashews have begun to break down, gradually turn up the speed until you reach the highest setting. Keep blending until it forms a creamy texture. Add water as needed and to your desired consistency and thickness. Pour into a serving bowl.
For the Crispy Kale:
Tear the kale into roughly 2-inch pieces, removing the stem down the middle. Place into a large bowl and add the salt and oil.
Massage the kale with your hands until the salt and oil are well distributed and the kale begins to soften a bit.
Spread the kale onto a large baking sheet in a single layer. You may not be able to get all of the Kale onto one baking sheet, so you can do it in batches or use two baking sheets.
Now, set aside and wait until the Sweet Potatoes are done baking before putting the kale in the oven. Now you can go back and begin cooking your Roasted Corn Pico. Come back to step 5 when the potatoes are done.
Reduce oven heat to 350 degrees and cook your kale for up to 15 minutes but keep an eye on it, as it can burn easily. As soon as it’s crispy take it out.
For the Sweet Potatoes:
When the timer goes off, check your potatoes by sticking a butter knife into the center of the potato to make sure it goes all the way through easily. Check each one for doneness. If not entirely done, wait another 5 minutes and check again. Repeat till done. Remove done potatoes from the oven and place them on a plate. PUT YOUR KALE IN THE OVEN if it’s not already. Just before serving, cut a slit in the top of each potato from one end to the other and then squeeze the two ends toward each other to create a bowl out of your potato. You can mash up the inside a bit like you would if you were preparing a baked potato.
Finishing Touches:
Prepare for serving any other toppings you plan to use and prep them if needed: diced avocado, green onion, olives, salsa, hot sauce, etc.
Once your taco meat is done, remove it from the oven. Complete all the recipes. Create an assembly line on your counter with your prepared Sweet Potatoes, Chipotle Black Beans, Tofu Walnut Taco Meat, Roasted Corn Pico, Cashew Sour Cream, and Crispy Kale. Now assemble your stuffed potatoes starting with a large scoop of beans followed by the taco meat, then the pico, then sour cream, and any other toppings you are using, placing the Crispy Kale on the top.
These Raw Chocolate Truffle Balls are delicious, nutritious, and super easy to make.
One day a couple of months ago, I opened the refrigerator at Villa Kali Ma and found a plate of these Raw Truffle Balls sitting there, and immediately I thought, “Wow! These look amazing! Most likely loaded with saturated fat and sugar, but I have to have one!” I bit into it and was like, “oh yeah, these are decadent, probably made with melted chocolate and coconut cream.” Then I asked our Vegan Chef Jenny what was in them and I couldn’t believe her reply……. “only two ingredients……. dates and cacao”!
To make these tasty treats, only two ingredients are necessary, but you can always add more to it and get creative. You can make them into extreme “Superfood” balls if you like, adding things like Hemp or Spirulina, but they are already super nutritious with just the two main ingredients.
1. Organic Raw Cacao Powder
Many health practitioners and nutritionists have touted organic Raw Cacao as a superfood, and many research studies have revealed the various benefits of this compound. Cacao is a delicious source of many minerals vital to our health, such as magnesium, iron, manganese, copper, zinc, and phosphorus. Most clients who come to us to begin their recovery journey are also suffering from deficiencies in vitamins and minerals due to poor diets and the repeated ingestion of toxins that deplete the body of nutrients. Because of this, we like to ensure that all the meals and snacks served at Villa Kali Ma are not only delicious but are also loaded with health-boosting benefits.
Raw Cacao also contains chemical compounds that increase our ability to focus and improve our memory and raise endorphins in our brain, which helps us feel good. It contains Flavanols, which are known to increase nitric oxide in the blood, which improves the function of our arteries and blood vessels, reducing the risk of heart attack and stroke and improving the blood supply to the brain. Other benefits include reduced inflammation, lower blood pressure and cholesterol, and improved blood sugar levels.
And last but not least, the flavanols in cacao have been shown to act as a natural mood stabilizer, reducing stress and increasing calmness and sense of wellbeing while lowering anxiety and symptoms of depression.
2. Organic Dates
For this recipe, we used Organic Medjool Dates, which naturally contain various vitamins, minerals, and antioxidants that positively affect your health. Dates supply vitamins and minerals such as iron, potassium, B vitamins, copper, magnesium, manganese, and calcium, as well as a significant amount of fiber.
The variety of antioxidants present in Medjool Dates have been studied and shown to lower LDL Cholesterol (the bad type) and prevent plaque in arteries, which reduces the risk of heart attack and stroke. This rich source of antioxidants also fights against damage caused by free radicals, which can lead to heart and brain diseases and cancer. Animal studies show that the antioxidants present in dates lead to lower inflammatory markers and decreased brain plaque present in those that end up with Alzheimer’s disease.
Medjool dates also contain more calcium than any other type of date, and provide a healthy dietary fiber source that promotes healthy digestion, vitally important for overall health and wellbeing. Our clients at Villa Kali Ma are usually detoxing off substances, including alcohol, which leaves them craving sweets to fill the void. Most people will reach for things like candy, cakes, ice cream, or doughnuts when experiencing withdrawal symptoms, but here at Villa Kali Ma, we help them meet that craving with deliciously sweet but healthy alternatives.
Additional ingredients are optional but definitely make it more fun and appealing. You could add extra ingredients to the dough before rolling, such as organic unsweetened shredded coconut or sea salt; you can experiment with multiple different organic flavorings or extracts such as vanilla, almond, orange, cherry, mint, rose, hazelnut, pistachio, etc. Coat the exterior of the Truffle Balls in all your favorite toppings! The possibilities are endless, and it’s so easy to be creative with this recipe!
Enjoy!
Raw Chocolate Truffle Balls
Time: About 1 Hour The recipe makes about 20 balls 1 1/2 inches in diameter.
Ingredients:
2 packed Cups of Fresh Organic Medjool Dates 1 Cup Organic Cacao Powder (Extra for rolling the balls in if desired)
*For firmer textured Truffles, add 3 tablespoons of Coconut Flour. For richer, more decadent truffles, add 1 tablespoon of coconut oil. (This is not necessary, and I did not add it to any of the Truffle Balls pictured in this recipe.)
Instructions:
First, remove the seeds from the dates, place them in a bowl, and pour enough (boiling) water to cover and soak for 10-15 minutes to soften the dates for easier blending. (If your dates are very soft and gooey, you can skip this step)
While dates are soaking, you can prepare your desired coatings. I use small bowls and a chopper (like a Slap-Chop) to prepare each of the coatings. I chop each of the coating ingredients I want to use and place them in separate bowls. You can also combine some of the toppings if you want a combo topping. For example, I used a mix of toasted coconut and macadamia nuts in one bowl, goji berry and cacao nibs in another bowl, and toasted pumpkin and sunflower seeds toasted coconut in another. Be creative and make your own coating mixes!
After soaking, drain all the water out of the dates and place them in a high-speed blender or food processor (I use a Vitamix). Now add the Cacao powder 1/4 cup simultaneously, blending until smooth and fully incorporated each time before adding more. You may need to use a rubber spatula to scrape the sides to ensure all the powder is absorbed into the date blend. If using a Vitamix, you will need to use the plunger through the lid hole to continue pushing the dates down into the blade.
Once it is thoroughly blended and all of the cacao has been added, you should have a thick gooey dough-like texture. If your blend is not thick enough or you would like your truffles to be more firm than soft, you can blend in up to 3 tablespoons of coconut flour to firm it up. If you want a more decadent Truffle, you can now add the coconut oil.
Once you’ve completed the blending process, use the rubber spatula to scrape all of the mixes out into a bowl. Using a teaspoon, scoop out a heaping teaspoon of dough, enough to make a 1-1/2 inch ball, and drop it into the coating of your choice. Sprinkle some of the coatings on the top and then press the dough into the coating mix on all sides till coated, then roll the ball in the palms of your hands to make it round. Continue until all of your Truffles are coated, and then place them in the refrigerator to firm up. Store Truffles in the refrigerator for up to one week, or you can freeze them for up to one month.
Even though these Truffle Balls taste sinful and decadent, you can enjoy these healthy treats completely guilt-free anytime you have a craving for something sweet or if you want a little extra fuel to keep you moving on a busy day!
Pancakes are an all-time favorite comfort food for many, reminding us of the good old days when mom (or dad!) would get up early on the weekends and make a pancake breakfast for the family. If your mom was anything like mine, this breakfast usually included bacon with eggs that were fried in the bacon grease, pancakes cooked in butter and slathered with butter after cooking, then topped with Mrs. Butterworth’s or Log Cabin maple-flavored syrup-like substance made from artificial flavorings and high fructose corn syrup. Yum!
As a kid I thought this was awesome! Anything sweet, buttery or fried tasted great to me. Now that I am all grown up and more educated on diet and the role it plays in my long-term health; I am more mindful about my food choices. However, I still find ways to make amazing and delicious versions of my favorite comfort foods that taste as sinful and decadent as the stuff mom used to make.
Nowadays, when I’m in the mood for something comforting and self-indulgent for breakfast (or sometimes dinner!), I might mix up a batch of pancakes with some fresh and yummy organic toppings. Although I know going in that it’s going to be an indulgence, I am mindful of what ingredients I use and how they will affect my health and wellbeing. The recipe I am sharing here is a perfect combination of healthy and deliciously decadent.
Even though I always use organic non-GMO ingredients, pancakes topped with syrup is still going to be a high glycemic load, so to slow down the sugar spike we need to add fiber, protein and healthy fats. We can achieve this by adding some organic old-fashioned oats, ground flax, hemp hearts, pumpkin and sunflower seeds and toasted coconut flakes, as well as using coconut oil instead of butter to cook our pancakes. If you like, you can also add protein powder in the mix.
I usually use a scoop (1/4 C) of hemp protein powder and a little extra water if it makes the batter too thick. For our topping, we will use peaches and blueberries, which are both low on the glycemic index. For this recipe I used what I had on-hand at the time. You can be creative and use whatever ingredients you have but try to be mindful of the impact of each ingredient. When I first began changing my diet and trying to eat healthier, sometimes I couldn’t resist putting my old favorites in there, like butter and sugar.
But after learning to substitute healthier ingredients and testing the finished products, I realized that I didn’t need to add the unhealthy stuff to make it taste good. This is the beginning of mindful eating. We have to experiment and be willing to give up our addiction to our habitual ways of eating and try new things. We can use this recipe as a mindfulness practice by paying attention to each ingredient that we will use and mindfully listening to our inner voice and noticing what happens during our process.
Just keep your attention in the present moment and follow the recipe, beginning with the gathering of the ingredients, then the mixing of the ingredients, then the cooking of the pancakes and the topping, then to the assembly of your beautiful masterpiece, and finally to the experience of tasting and eating it, slowly enjoying every bite. The Ayurvedic spices we use in this recipe not only boost the intensity of pleasure you get from tasting it, but also boost your health!
Cardamom is great for boosting your digestion and is also used in Ayurveda to reduce gas and bloating.
Cinnamon is used in Ayurveda to increase the bioavailability of nutrients in foods and also acts as an anti-inflammatory and is used to balance the digestive system and pacify stomach issues.
Turmeric is well known for its anti-inflammatory properties and in Ayurveda it is widely used in many ways such as detoxifying the liver, balancing cholesterol, fighting allergies, stimulating digestion, boosting immunity and improving the complexion of the skin.
Nutmeg is used in Ayurveda to stimulate the appetite and boost the digestive fire. Its power is derived from its intense aroma.
In Ayurvedic medicine, the digestive system is the root of all imbalance in the body, and problems with the digestive system lead to disease in the tissues and organs. Stagnation in the system is not good for your health so Ayurveda uses many spices and herbs to insure healthy digestion. The combination of delicious healthful ingredients and Ayurvedic spices in this recipe will not only taste amazing but will serve your mind body and soul with a beautiful blissful experience.
This concoction of mouthwatering ingredients, along with the divine aroma of the Ayurvedic spice mix will wow your senses and send you into a state of taste bud bliss! Enjoy! Breath, live, love, move, eat, grow. Learn, let go, and transform! –
Shopping List
TIP: Buy everything organic.
Healthy Organic Non-GMO Pancake Mix: The “just add water” type if possible but the flax will replace the egg if the mix calls for it (eggs are not healthy, they are proven to be linked to heart disease, cancer, diabetes and early death, look it up). I used Birch Benders Organic because I had it on hand. Bob’s Red Mill Organic 7-Grain Pancake Mix is good and very low in sugar.
Ground flax seed meal.
Organic old-fashioned oats or grandy oats super hemp granola (the former if you are wanting to cut the sugar intake, the later will add 4 grams of sugar to your recipe).
Fresh peach or peaches depending on how many you are cooking for. I used ½ of a small peach for one person.
Organic blueberries: ½ cup per person.
Fresh mint (optional but amazing).
Celtic sea salt or himalayan pink salt.
Raw or toasted unsalted sunflower seeds and pumpkin seeds (I toast the seeds myself in a dry sauté pan on medium heat, keep shaking and tossing until they are toasted).
Organic unsweetened coconut flakes (I toast these in a dry pan on the stove top just like I did the seeds. You can also just buy already toasted unsweetened coconut flakes).
Ayurvedic spiced pancakes with fresh peach and blueberry sauce.
Recipe is for one serving and makes three 5-6 inch pancakes.
FOR THE PANCAKES
¾ cup organic pancake mix (reduce to ½ cup if using old-fashioned oats instead of granola).
2 tablespoons of ground flax meal (I grind whole flax seeds in my coffee grinder).
¼ cup of grandy oats super hemp coconola granola OR ¼ cup of old-fashioned oats (no instant oatmeal).
2 pinches of ground cardamom.
1 pinch of turmeric.
1 pinch of nutmeg.
1 pinch of cinnamon.
¾ cup of water (a little more if needed for batter consistency when using oats).
½ teaspoon of coconut oil.
Mix all of the ingredients together in a bowl and let stand for at least 5 minutes to thicken. Meanwhile, heat a large non-stick skillet or griddle over medium to medium low heat. Once the skillet is hot add the coconut oil and tilt the pan to spread it around. Now pour your batter in and make three even pancakes. You might need to use 2 pans if you don’t have one big enough for 3 pancakes. You should use all of the batter for the 3 pancakes.
Cook until edges are lightly browning and bubbles form all across the top surface of the pancake, then flip and cook on the other side until done. This takes about 5-7 minutes total, depending on the type of heat you have on your stove. While the pancakes are cooking you can make your topping.
FOR THE SAUCE
2 tablespoons of pure 100% organic maple syrup.
½ of fresh organic peach with seed removed, sliced into thin slices.
½ cup of fresh organic blueberries.
1 pinch of ground cardamom.
1 tiny pinch of salt.
½ teaspoon of vanilla extract.
Put all of the ingredients except the vanilla extract into a saucepan and heat it on medium heat, stirring occasionally until sauce is bubbly and turning blue. Remove from heat and stir in vanilla extract.
FOR THE TOPPINGS
½ tablespoon of toasted pumpkin seeds.
½ tablespoon of toasted sunflower seeds.
1 tablespoon of toasted coconut flakes.
1 teaspoon of hemp hearts.
2-3 fresh mint leaves.
Build Your Pancake Masterpiece
Stack your pancakes on your plate and spoon the fruit out with a slotted spoon and place on top of your stack. Then sprinkle your seeds and hemp hearts over your fruit and pancakes. Then sprinkle your coconut flakes on top of the fruit and garnish with the mint leaves. You can pour the remaining sauce in the plate around your pancakes or pour over the top, however you like.
Once you have finished preparing the pancakes and you’ve plated and topped them with all the ingredients, sit down and prepare to mindfully enjoy each bite. Get all of your senses involved. See the beauty of what you have created, notice the colors and textures and how each ingredient has amazing individualized qualities. Smell the unique and special gifts from mother nature collaborating in this delicious combination of aromas. Taste all of the flavors together and individually. Notice the textures in your mouth and on your tongue. Savor and appreciate this experience as just one of the gifts and blessings of life on Earth.
Enjoy life to the fullest! Be grateful! Choose wisely! Live long! Be healthy!
Lasagna is one of those delicious gooey cheesy dishes you crave when your feeling the need for some comfort food. Right now, with all the unrest in the world stemming from the global pandemic and the fight against police brutality and for equality among races, many people are just struggling to keep their spirits uplifted and try to keep a positive outlook.
For those who are just beginning their journey to recovery from substance abuse, this is a particularly difficult time and the urge to self-medicate the stress, fear and worry may feel almost unbearable. It’s during difficult and challenging times like this when I just bake up a large casserole of vegan lasagna and dig in.
Yes, sometimes you just need some comfort food to self-soothe, and with this recipe you can enjoy it guilt-free. Traditionally, lasagna is loaded with lots of unhealthy saturated fat from the ground meat to the multiple types of ricotta cheese used to make it. However, I promise you this vegan lasagna version is not only a lot healthier, it’s also just as delicious as the traditional recipes.
It takes some time to make up all the parts and put it all together and bake it, so just think of the process as being therapeutic or even meditative. It will keep your mind busy and focused on something positive and at the end you’ll get to sit down and indulge in the delicious, nutritious and seemingly decadent comfort food you are craving.
Why Our Vegan Lasagna Is Healthier Than Classic Lasagna
1. Our Vegan Ricotta Cheeze Recipe is made with tofu and our Vegan Mozzarella Recipe is made from cashews, which are both loaded with protein and thankfully lack the unhealthy saturated fat, lactose, casein and excess sodium present in the real cheeses which have been shown can have a negative impact on health.
Tofu is not only a source of complete protein but also provides folate, vitamin K, calcium, magnesium, iron and fiber. Replacing meat and cheese with tofu has been proven to have a measurable impact on improving health by lowering cholesterol and reducing saturated fat which in turn lowers risk of chronic diseases, including heart disease.
Although cashews do contain some saturated fat, recent research shows that eating nuts like cashews can lower your risk of developing diabetes and cardiovascular disease. One study of cashews showed that it reduced blood pressure and harmful LDL cholesterol levels and increased levels of good HDL cholesterol.
Also, just FYI, cheese has been scientifically proven to be as addictive as crack cocaine, heroin and morphine. Dairy protein has opiate molecules that attach to the same brain receptors that narcotics attach to, therefore people can become physically and psychologically addicted to eating dairy products. Stay clean by trying our plant-based versions!
2. We use Nutritional Yeast to flavor the cheezes which contains protein, vitamins, minerals, and antioxidants which provide potential health benefits such as boosting immunity, lowering cholesterol and protecting against oxidative damage to body tissues.
3. In place of the ground meat usually found in lasagna, we use a healthier organic vegan product called Field Roast Italian Sausage which is made with vegetables and wheat and contains no unhealthy food additives such as the pesticides, antibiotics, nitrates, sulfites and phosphates as well as the preservatives BHA, BHT and sodium benzoate found in traditional sausages.
4. We use whole wheat lasagna noodles which are considered healthier due to the fact they contain more fiber, protein, magnesium, iron, and zinc and are a good source of complex carbs. Complex carbs have more fiber which can help lower cholesterol. White pasta is a highly processed refined wheat flour product which has been stripped of many of the nutrients and fiber during processing. White pasta has more calories and less fiber and protein than whole wheat pasta.
Simple carbs, which have had fiber removed, can spike your blood sugar quickly and cause a decrease in alertness and increase in fatigue within 30 minutes of consumption. This is what’s known as a “sugar crash” which can ultimately cause fluctuations in mood and can trigger relapse in those in recovery from alcoholism or substance abuse.
NOTE: Option to eliminate pasta completely by using 1/8 inch thick strips of Japanese Eggplant or Zucchini instead.
5. We add organic Fresh Spinach to our recipe for added nutritional benefits such as vitamins, minerals and carotenoids. Cooked Spinach adds more fiber plus vitamins A, E, Thiamin, Calcium, Iron, Zinc as well as Beta-Carotene, Lutein, and Zeaxanthin. Sneaking it into the lasagna is a great way to boost health benefits of the dish. If you struggle with eating your greens, you will not even notice it here as it blends in deliciously. –
Healthy, Decadent Vegan Lasagna Recipe
INGREDIENTS
Vegan Ricotta Cheeze (see recipe below)
Plant-Powered Bolognaise Sauce (see recipe below)
10 whole wheat lasagne noodles (or 1/8 inch eggplant strips)
3 cups organic spinach leaves
Gooey Vegan Mozzarella (see recipe below)
INSTRUCTIONS
Begin by preparing the Vegan Ricotta Cheeze, then set aside while you prepare the Plant-Powered Bolognaise Sauce and cook 10 of the Lasagna Noodles as directed on the package.
While the sauce and noodles are cooking wash and remove the stems of the spinach leaves and turn the oven on to 375 degrees.
Once the sauce and noodles are ready you can begin to assemble the lasagna in a 9 X 13-inch casserole dish or glass pan. Begin by adding 1 cup of the bolognaise sauce to the bottom of the pan and spread evenly. Then place 5 of the lasagna noodles evenly across the bottom of the dish. Now spread half of the Vegan Ricotta Cheeze evenly over the lasagna noodles.
Next top the Ricotta with half of the spinach leaves, spreading them evenly across the layer of ricotta. Now spread another cup of the Bologainse Sauce over the spinach and then top that with another layer of noodles. Now spread the remaining Ricotta on to the Lasagna Noodles. Then add the rest of the spinach evenly over the Ricotta, and remaining Bolognaise Sauce over the spinach.
Now that your casserole is assembled you can prepare your Gooey Vegan Mozzarella. As soon as it is ready pour it evenly over the top of the casserole and carefully spread it out towards the sides of the dish with the bowl scraper spatula.
Now put your Lasagna in the oven and bake at 375 for 45 minutes or until bubbly. Remove from oven and let cool 5-10 minutes. Cut into squares as desired and serve! –
Vegan Ricotta Cheeze Recipe
INGREDIENTS
1 package organic firm or extra-firm tofu (drained and pressed to remove excess liquid)
Lemon juice (2 lemons worth)
3 tablespoons nutritional yeast
2 teaspoons white miso paste
¼ cup fresh flat leaf parsley (finely chopped)
¼ cup fresh basil (finely chopped)
1 teaspoon dried oregano leaves
2 tablespoons extra virgin olive oil
½ teaspoon salt
½ teaspoon pepper
INSTRUCTIONS
Using a mini-prep food processor or a blender, break up or cut tofu into chunks and place in the processor with all of the other ingredients. Blend using the pulse feature just until basil and parsley are small bits and all ingredients are distributed evenly through the mixture, don’t over blend. It should be grainy and lumpy, not pasty. If it gets too thick add a tablespoon of water and stir in by hand.
Taste and adjust seasonings adding more salt if needed for flavor. Set aside until all other vegan recipes are complete. –
1 teaspoon crushed red pepper flakes (for less spicy results, omit or reduce amount)
2 teaspoons celtic sea salt (to taste)
1-2 teaspoons black pepper (to taste)
INSTRUCTIONS
Take the package Field Roast Italian Sausage – remove casings, break into chunks, and place in food processor. Pulse until desired ground meat consistency is reached.
Sautee the chopped onion in the oil on medium heat until it begins to turn translucent. Now add garlic, oregano, thyme and rosemary and cook another minute or two. Then add the ground sausage and cook for a couple more minutes, adding some of the broth if pan gets dry.
Pour the cans of tomatoes and tomato sauce paste into a blender and blend until smooth, then add to the pan with the onion and sausage. Now add the rest of the vegetable broth, coconut sugar, salt, pepper and crushed red pepper flakes.
Cover and bring to a low boil. Reduce heat and cook on medium low heat for 8-10 minutes to let flavors blend. Reduce heat to low until ready to use. (If sauce looks too thick, add some more vegetable broth to thin it out – you don’t want your lasagna to end up dry.) –
Gooey Vegan Mozzarella Recipe
NOTE: Do this last, after lasagna is layered in casserole.
INGREDIENTS
½ cup raw organic unsalted cashews
1 cup water
1 tablespoon nutritional yeast
1 teaspoons apple cider vinegar
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon celtic sea salt
3 tablespoons + 2 teaspoons tapioca starch
INSTRUCTIONS
Boil Cashews in water for 15 minutes, then drain and add to a high-speed blender. Add the remaining ingredients to the blender with the cashews. Blend all ingredients starting slowly until combined and then turn all the way to highest speed and completely liquify the ingredients.
Pour liquid into a small frying pan and turn heat to medium. Using a heat resistant bowl scraper spatula, continuously scrap the bottom of the pan as mixture begins to thicken. Keep on stirring and scraping continuously until mixture is completely combined.
Once all the liquid is formed into a solid stir vigorously with the spatula for one more minute, then remove from heat. Now the cheese is ready to use. (This cheeze recipe is great for grilled cheese sandwiches too!) –
These vegan tacos are a Villa Kali Ma staple. The clients and staff love them! We served these vegan tacos at our one-year anniversary party and even the carnivorous men loved them! Packed with nutritional, health-promoting dietary ingredients, they are stuffed with Butternut Squash, Black Beans, Sour Cream, Cabbage, Cilantro, Avocado Slices, and Salsa. There are three recipes; one for the Butternut Squash, one for the Beans, and one for the homemade Vegan Sour Cream. If you want the whole experience, make all three! You will also need to prep the condiments so give yourself at least an hour to get the whole job done. –
TIP: Make sure you buy everything organic and BPA-free canned beans.
For the Butternut Squash
1 medium butternut squash or 2 packages of already cubed
1 medium white onion
3-4 cloves of garlic
1 jalapeño
1/2 – 3/4 cup vegetable broth (may substitute with water)
2 tablespoons of cumin
1 tablespoon of chili powder
1/4 tablespoon of cayenne (omit if you don’t wait it spicy)
1 tablespoon of celtic sea salt
2 tablespoons of coconut or avocado oil –
For the Black Beans
2 cans of black beans
1/2 red bell pepper
1/4 to 1/2 cup of cilantro (stems removed)
1/2 of a small red onion
2-3 cloves of garlic
1 teaspoon smoked paprika
1/2 teaspoon of chipotle pepper seasoning (more if you like spicy)
1-2 teaspoons coconut sugar (depending on how sweet you want it)
1 teaspoon celtic sea salt
1/2 teaspoon of black pepper
1 tablespoon of coconut or avocado oil –
For the Sour Cream
1 cup of raw, unsalted cashews
2 teaspoons of apple cider
2 teaspoons of lemon juice
1/2 teaspoon of celtic sea salt
1 to 1 1/2 cups of ice water –
For the Tacos
1 package of soft corn tortillas (should have 8)
Salsa (your choice – I like fire roasted tomato salsa)
1-2 avocados
Red or green cabbage (optional)
Cilantro –
Helpful Items
Vitamix or similar blender
Slap chop
Mini-prep processor
Swivel peeler –
–
These vegan tacos turned out so good!
Cooking Instructions
First put the cashews in a small pot and fill with 2 cups of filtered water and place on the stove over medium heat. Bring to a boil and then set timer for 15 minutes. –
While cashews are boiling, prep the veggies for your beans. First chop the onion, red pepper, cilantro, and garlic. If you have a mini food processor, I just chop the onion and red pepper into 2-inch chunks and throw them in the mini-prep with the whole garlic cloves and cilantro and process into tiny dice. Otherwise chop the veggies by hand (or use a slap-chop) into a fine dice. –
If you bought a whole Butternut Squash you need to peel it with a swivel peeler. You need to use firm pressure because the skin is thick and tough. After you peel it, cut it in half and remove the seeds, then cut it up into 1-inch dices. If it’s already chopped, you get to skip this step! –
Your cashews should be done by now so pour them into a strainer and rinse them and set aside to cool. Now prep your condiments for your tacos. If using cabbage, shave your cabbage into very thin shaves and you only need to shave what you think you will use. Place it in a bowl for serving. Now pick the cilantro leaves off of the stems and place in a bowl for serving with your tacos. –
Now prep the onion and jalapeño for your Butternut Squash recipe. Dice the onion into medium size dice. Cut the stem off of the Jalapeño and cut it in half lengthwise. Then cut the halves in half lengthwise, then cut out the seeds and pith so it won’t be too spicy (unless you like spicy, then leave them in). Now dice the jalapeño into tiny dice. (wear gloves so you don’t burn your skin with the jalapeño juice or use a slap-chop if you have one) –
Now make your Sour Cream. Pour your Cashews into a blender. Now add your Apple Cider Vinegar, Lemon Juice, Salt, and about half of the ice water. Start blending at a slower speed and slowly increase to high speed. As the cashews break up they will begin to turn into cream. Add water to desired consistency. Taste it. If it needs more sour taste, add more vinegar or lemon juice. If it’s too thick, add more water. Blend until you have a completely smooth and creamy sour cream. Pour into a bowl and put it in the refrigerator until you are ready to serve. –
Time to start your beans. Using a 3-quart pot, put the oil in and heat over medium heat for a minute. Put your chopped onion, red pepper, garlic, and cilantro into the oil and cook until it begins to brown and onion is translucent about 5 minutes. Now add the Beans and the rest of the ingredients and stir. Bring to a boil over medium heat and then cover and reduce heat to simmer. Go ahead and move on but keep coming back to stir your beans occasionally and if they start to become thick and pasty, turn them off. –
Now begin to cook your Butternut Squash. Heat the oil in a large deep sauté or frying pan, add the onion and jalapeño, and cook on medium heat until onion is translucent about 5 minutes. Now add the Butternut Squash and stir. Cover and let cook for another 3 minutes. Stir again and cook another 3 minutes. –
While the Squash is cooking, peel and slice your avocado. Cut the avocado in half, remove the seed. Place both halves cut side down on the cutting board and slice them in half lengthwise. Now peel the skin off of each half with your fingers. Keeping the two halves cut side down, begin to make thin slices from one side to the other of each avocado half. Place the sliced avocado in a dish for serving as a topping for your tacos. –
Now add all the spices to your Butternut Squash and stir again. If the pan is becoming dry, add some of the vegetable broth or water. Cover and cook another 3 minutes. Add some more broth or water if needed and stir again. Your Squash will begin to soften around the edges and the onion and spices will begin to stick to the squash. This means it’s almost done. Take out a piece of Squash and taste it. As soon as it has lost its crunchiness and becomes easy to chew, it’s done. Remove from heat and cover to keep warm. –
Now heat your tortillas. I do mine right on the burner of my gas fire stove. Put heat on medium-low and place the tortilla directly on the grate. I usually use 3 burners and heat 3 at a time. Place each heated tortilla on a plate inside a towel to keep warm. Once all the tortillas are ready it’s time to serve! –
Put a couple of tortillas on your plate and fill each with a little of the Butternut Squash, Black Beans, Cabbage, Sour Cream, Avocado slices, Cilantro, and top with Salsa.
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