How to make chickpea meatballs

Hey Everyone! Happy Tasty Tuesday Tip Day!! I am really excited about this simple, easy and budget friendly meatball recipe. These are chickpea meatballs (yes I know, crazy right?), but chickpeas are literally less than a dollar and provides protein/fiber and of course makes a good plant based, homemade option!

Now I have used chickpeas in different recipes: tofu chickpea scramble and yes even chickpea cookie dough and here is another to add to the line up. Chickpeas are delicious legumes which are high in protein, fiber, healthy fats and carbs.

INGREDIENTS

Al you need is a few ingredients:

  • 1 flax egg
  • 1 cup spinach, chopped
  • 1/2 cup chopped onions
  • 1tsp garlic and onion powders
  • 1/2 tsp lite salt
  • 1/4 tsp black pepper
  • 1/4 tsp smoked paprika
  • 1/2 cup breadcrumb

I added the chickpeas and everything except flax egg and breadcrumbs in my blender. Pour in a bowl and mix.

Next added breadcrumbs and flax egg and mixed.

I formed the mixture into balls and place in skillet with olive oil.

Let the meatballs cook a few minutes then add pasta sauce and fresh spinach and let simmer!!

Place these meatballs over pasta or eat as a meatball sub with cheese!! That would be delicious, right?

If you try this recipe, tag me on Instagram . Remember Small Steps equals BIG Change!

Keep taking STEPS to where you want to be:)

Monica

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Teaching Kids how to make breakfast smoothies

Hey Everybody! Happy Monday! Teaching kids healthier eating habits can seem difficult especially if you have picky eaters. My 3 year old is the picky eater and hates vegetables. After having 4 kids, picky eating is not anything new, but can be challenging. Guess what? He will drink smoothies!!! Adding veggies in them offers a good option to at least get some vegetables in without the fuss at times. As you will see, he is such a character.

Quick Tips with picky eaters:

  • Be Patient (I’m still learning)
  • Offer foods to see if child will at least take a bite
  • Be creative and add veggies to smoothies, casseroles, etc…
  • Have kids to help when shopping and cooking.
  • Don’t give up!!

Smoothies are great and healthy options for anyone, so drink up and be healthy!!!!

Remember Small Steps equals BIG Change!

Monica

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Blueberry Banana Smoothie

Hey Everyone!

Have you ever had a picky child that just don’t like vegetables, pastas, potatoes (at times), macaroni and cheese, etc..? Well my 3 yr old Matthias is my little picky eater, but he does love his smoothies! The funny thing is he says to me, “Mom I don’t like lettuce”, meaning spinach I put in smoothies. Guess what? He still always drinks it! It literally slips his mind that I put veggies in once it’s blended!

I realize that this is still a small step and great way for him to some veggies in, even if it is a small amount. Also, he loves to help make them. This definitely increases the chances of him consuming the smoothies even if he is not too excited about the vegetable choices!! Now this smoothie below was a fruit smoothie, but he loves the ones with veggies as well!

We kept this smoothie very simple:

  • Frozen Blueberries
  • Banana
  • Plant Milk

I blended all ingredients together in the blender.

If you have kids or even yourself and you need more vegetables or you just want to be healthier. Try making a smoothie to get those nutrients in very quickly. Don’t forget to check out Tasty Tuesday Tip book for more recipe ideas.

Keep taking STEPS to where you want to be.

“Small Steps equals BIG Change”

Monica

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Lentil-Stuffed Taco Pockets

Happy Tasty Tuesday Tip Day!!! So the other week I made a Lentil Burger and it was good, but I also decided that I could do something else with those lentils. Lentils was very budget friendly. I literally paid 98 cents for a bag and it goes a long way.

Lentils are the dried seeds of the lentil plant, a legume. Unlike beans, which are also legumes, lentils are never eaten fresh but always dried right after ripening. If you don’t have these in your pantry, grab you a bag or two. They make a great plant based option. My older kids loved this NEW recipe I created with these lentils. I also have a very picky eater as well…but he won’t do anything NEW!!! (We working with him.. ha ha)

I decided to make an easy flat bread, but not only that I use that flat bread as the pocket to stuff the lentil mixture in. The lentil mixture is the same as the lentil burger recipe. The only thing different I did was instead of forming patties, I added some of the mixture to a skillet with some water and added taco seasoning. Always great to take the same thing, but create a totally different meal!

Check out the burger recipe from the other week. This was so simple and easy. After making the flat bread (flour,oil and plant based milk); break off dough and roll out flat. I added a spoon of mixture (you can add a little cheese as well) and fold the dough over. Next I used a fork to seal to form a nice pocket. I brushed with butter and placed in the oven for about 20 minutes. I did place in my air fryer at the end to get a browner coating a little faster.

This was really flaky and delicious. I paired with some thick and chunky salsa! Try this!!

Remember small steps equals big change. Keep taking STEPS to where you want to be!

Monica

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How to make White Chocolate Banana Bread

Hey Everyone! Have you every made banana bread? I am sure you have or at least taste it before, but today I will share this recipe on a white chocolate banana bread! I came across a recipe on a banana bread (swirl) with chocolate chips, but I made some changes and made it may own. I was little nervous on how it would come out because I made a vegan version of what the person had, but it actually worked out.

Banana Bread is a type of bread made from mashed bananas and is like a moist, sweet, cake type bread. As your bananas get ripe, this is the best time to use bananas for recipes such as this because bananas tends to add moisture, sweetness and flavor.

2 Mashed Bananas 🍌

2 cups All Purpose Flour

3/4 cups applesauce 🍎

2 flax eggs

1/2 cup coconut đŸ„„ oil melted

2 tsp vanilla extract

1 tsp cinnamon

1 cup white chocolate chips

Pinch of salt 🧂

1. Mash bananas with fork and mix applesauce, oil, flax eggs, and vanilla with hand mixer.

2. Mix in dry Ingredients next.

3. Poured half of batter to a bowl.

4. Then I melt 1/2 cup of the chips and pour into 1/2 of batter. Mix.then fold remaining chips I had left.

5. Half batter had folded chips and other half had melted chips.

6. Poured batters in sprayed loaf pan alternating between the two.

7. Baked 350 degrees for about 55 minutes to an hr.

Remember to keep taking STEPS to where you want to be. Grab my recipe book HERE for some super easy recipes!


“SMALL STEPS EQUALS BIG CHANGE”

Have a great day!!!

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VEGAN MUSHROOM PASTA

Hey Everyone! Happy Tasty Tuesday Tip Day

Do you struggle with a quick meal or side this idea for the week? Check out today’s dish.

If you love a creamy pasta dish, try this one. It is simple, easy and delicious. I literally made this for lunch one day after I thought about I had some mushroom in the refrigerator!!! If you have pasta on hand, you can always come up with a easy, simple and budget friendly meal idea. If you keep pasta and some frozen veggies in the kitchen, you should be able to come up with something quick.

Mushrooms are low in calories and can be added to make a healthy dish. Check out to make this in minutes.

  1. Pasta
  2. Frozen Peas
  3. Mushrooms
  4. Onions
  5. Fresh Garlic

I used a vegan gravy sauce for this dish and it would out well. I usually eye ball this sauce now, but the ingredients included flour, vegetable broth, nutritional yeast, garlic powder, onion powder, mustard and lite salt.

Try this recipe and let me know how you like it.

Remember Small Steps equals BIG Change! Keep taking STEPS to where you want to be.

Monica

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Southwestern Cauliflower Rice

Hey Everyone! Happy Tasty Tuesday Tip Day. Let’s talk about another about another easy, simple and delicious recipe, but first cauliflower rice. Cauliflower Rice is just raw cauliflower chopped very fine. You can saute in oil to cook! It is a great option for those who are looking for another option and want to lower calories. Great way to increase vegetable intake as well.

In this recipe I used frozen cauliflower rice, but you can make your own as well. Great way as well for anyone who need a few more veggies and you may need to sneak it in. Cauliflower rice contains about 25 calories per cup! Guess what I actually forgot I was eating cauliflower, but this was delicious.

First, I got my seasonings together (1/2 tsp lite salt, 1/2 tsp garlic & onion powders, 1/4 tsp smoked paprika, 1/2 cup diced onions, 1/4 cup fresh garlic

In a skillet, saute onions and garlic in olive oil.

Add 1 bag of frozen cauliflower rice and cook until rice soften.

Add 1 can diced tomatoes and 1 can of green chilies. Add seasonings. Cook and simmer about 20 to 25 minutes.

At the end I decided to add corn and a can of black beans to make more one skillet meal or even a side dish!

Great to pair with a green side or tortilla chips! Try this for yourself!!!

Keep taking STEPS to where you want to be.

“Small Steps equals BIG Change”

Monica

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HOW TO MAKE A FLAX EGG

Hey Everyone! Let’s talk about making an egg substitute! Have you heard of flax seed or have you tried it? They are great to use as a binder in many recipes where you do not want to use regular eggs.

A flax egg is a vegan egg substitute. Flax seed is a great omega 3 fatty acid source, fiber and has antioxidant and anti inflammatory benefits! 2 Tbsp offers 16% of your daily dietary fiber recommendations. It also acts a stool softener.

I have actually used flax seed in smoothies and in healthy snacks!

You only need 2 ingredients:

  • 1 Tbsp ground Flax seed When I ran out of ground flax seed, I used flax seed and used my blender to grind them
  • 3 Tbsp water

Very simple and easy to make!!!!

Remember to Keep taking STEPS to where you want to be.

Small Steps equals BIG Change!!!

Monica

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VEGAN LENTIL BURGERS

Hey Everyone!

Happy Tasty Tuesday Tip Day!! If you are looking for plant based burgers, you can easily make your own. Of course, I have bought those store bought plant based burgers to give them a try. Making your own is always a great and healthy option and you know what you are putting in them. I have made black bean burgers, white bean burgers, but not had never made lentil burgers!!

WHAT ARE LENTILS?

Lentils are the dried seeds of the lentil plant, a legume. Unlike beans, which are also legumes, lentils are never eaten fresh but always dried right after ripening.

They can be used in soups and stews. I had a bag of brown lentils, which are good for veggie burgers.

Ingredients:

3/4 cup brown lentils, rinsed

1 3/4 cup veggie broth

2 tsp olive oil

1/2 diced onion

8 oz spinach

lite salt

black pepper

1/2 tsp ground cumin

1 cup breadcrumbs

1 flax egg

Note: Flax seeds can be in many dishes. See flax seed energy balls.

DIRECTIONS:

  • Bring lentils and broth to a boil in a medium saucepan. Reduce heat and partially cover and simmer until lentils are fully softened and liquid is absorbed about 30 minutes. Transfer to a bowl and mash well with a potato masher. Set to aside.
  • Heat oil in a skillet over medium heat. Add onions, 1/4 tsp salt and cook and stir until softened. Add spinach, garlic powder, 1 1/2 tsp black pepper and cumin and stir until the spinach is wilted.
  • Add spinach mixture, breadcrumbs, flax egg, salt to lentils and mix thoroughly. Cover and refrigerator for at least 1 hour.
  • Prepare skillet with oil and form the mixture into six 4 inch patties and spray cooking spray on each side.
  • Place patties in buns and dress as desired.

Keep taking STEPS to where you want to be. Small Steps equals BIG Change!

Monica

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PEANUT BUTTER PECAN COOKIES

Hey Everyone!

Happy Tasty Tuesday Tip Day!! Last week I posted a quick pecan granola bar and this week, we are going to do another pecan snack, well actually cookies. So super easy and you pretty much use almost the same ingredients, but you get a different taste.

Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure. Most of the fat found in pecans is a healthy type called monounsaturated fat. Eating foods with monounsaturated fat instead of foods high in saturated fats (like potato chips) can help lower levels of bad LDL cholesterol. Nuts are definitely apart of a healthy diet!

My kids loved these, just like all the other snacks. Easy and simple to make and pop in an air tight container.

In my blender, I blended about 1 cup of pecans. I literally cracked these pecans out the shell. This made a pecan flour I guess you can say.

To do the pecan flour, add 1/2 cup melted peanut butter then add 1/4 cup of maple syrup. Mix until well blended.

Roll in to balls and press with fingers and bake in 350 degree oven for about 12 minutes and Enjoy!!

Remember Small Steps equals BIG Change!!

If you like cookies, eat them!!! (maybe you need to make a few changes) Just make keep taking STEPS to where you want to be. Reach your healthy goes one dish at a time!!!!!

Monica

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3 Ingredient Peanut Butter Cookies

Hey Everyone! Happy Tasty Tuesday Tip Day!! So I made these with my kids the other month and decided to make these again. They are so easy and simple and you only need a few ingredients.

Cookies are a favorite for most, but making a few changes can indeed help when you are desiring to eat healthier. It does not necessarily mean you need to stop eating cookies, just make a different version of the cookies you enjoy.

  • 2 cups oat flour
  • 1/2 cups honey
  • 2 cups peanut butter

Mix. Form Ball. Press with fork. Bake 350 degrees for 12 minutes!

You can always you simple ingredients and make great snacks that you and your family will love. You can make energy balls or bars . You can take the same ingredients and make something different but still great taste. You can store the dough for later use and if you need more just double the recipe.

Enjoy these cookies. They can actually be eaten for breakfast as well. Quick breakfast cookie idea, right?

Keep taking STEPS to where you want to be!

Small Steps equals BIG Change

Monica

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How to make Cauliflower Hash browns

Hey Everyone!!! So I saw this recipe the other week and I had to try. If you like hash browns, I think you would love these and my kids enjoyed these as well. I saw @plantbased.goodness on Instagram and decided to give this a try. It’s Tasty Tuesday Tip DAY!!!

These were good and a great way to add veggies in a very creative way. Cauliflower has great benefit and can be used in many recipes. Of course I always do the cauliflower nuggets, but we not talking about those today.. lol.

I took a head of cabbage and steamed in my steamer for about 10 minutes.

Next I mashed the cauliflower with a masher .

I added about 1 cup and 1/2 of all purpose flour, 1/2 cup onions, 2 tbsp. olive oil and lite salt, pepper and garlic powder. Mixed using my favorite spoonula.

Form into patties. I did use a little flour to help not be sticky on outside of patty. Placed on pan with olive oil and let brown on both sides.

Make some hash browns and enjoy the awesome flavor. A great and simple way to add more vegetables in your diet and when you kids like it, that is always a WINNER!!!!

So are cauliflower eater? You may change your mind after eating this. Remember Small Steps equals BIG Change!!!

Enjoy!!

Monica

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Chocolate Chip Peanut Butter Energy Balls

Hey Everyone! This is so easy, simple and delicious. If you are in need of a quick boost between meals, try an energy balls.

My kids love these energy balls and all you need is a few staple ingredients:

  • Oats
  • Peanut Butter
  • Chocolate Chips
  • Honey

There are times when you don’t have a lot of time to prepare. You can easily have these in the freezer and grab a few when the snack attack hits!!! These balls offers protein and fiber. Great way to give you a healthy snack.

Take all of these ingredients and mix and form into balls and enjoy!

Try these for yourself and enjoy!!!! Who doesn’t like chocolate, right? Try also making these by adding flax seed. Flax seed chocolate peanut energy balls. You can easily do add ins such as dried fruit, almonds, chia seeds, etc..

Remember to keep taking STEPS to where you want to be. Small Steps equals BIG Change!

Monica

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Vegan Rotel Cheese Sauce/Dip

Hey Everyone! So it is TASTY TUESDAY TIP DAY! I decided to make this super easy cheese sauce and add rotel. Yes so what did I make? Ding! Ding! Rotel Dip!! So some months ago, I came across this cheese sauce using potatoes and carrots, which was like so super awesome. Of course I have used cashews, etc… but I do believe this combinations offers the best taste in my opinion.

But pretty much using the same sauce and added rotel and some tortilla chips….yummy! All you need is a blender or food processor and that is it.

To accompany the potatoes and carrots, I added garlic powder, nutritional yeast, plant based milk, lite salt, ground mustard, lemon pepper. Season to your liking after boiling potatoes and carrots and placing in blender.

Try this rotel dip and enjoy! Grab your favorite chips and continue to take STEPS to where you want to be!

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Zucchini Pizza Bites

Hey Everyone! Where are my zucchini lovers? Yea I know “zucchini right,” but I have grown to love this vegetable (well I have read well it maybe a young fruit, however this blog post is not about whether this is a fruit or vegetable. Zucchini is considered to be a summer squash.

I started to eat them more over past year, but of course I am always looking for ways to make foods more interested!!! I decided to make some zucchini pizza bites. So quick, but yet so delicious and tasty.

All you need is a few ingredients:

I took a baking sheet and placed my sliced zucchini on it. Topped with pizza sauce and cheese. Baked for about 10-12 minutes and that was it!!

Doesn’t these look awesome? Literally took minutes to make. Easy plant based snack idea or side this when you want something quick, healthy and delicious.

Remember to keep taking steps to where you want to be. Small Steps equals BIG Change!!!

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Vegan Chickpea Tuna Salad

Hey Everyone! Have you ever tried chickpea tuna before. I know, sounds kind of weird, right? But it is so simple and easy and offers you like the taste that you are eating real tuna!

Chickpeas are a nutrient-dense food, providing rich content of protein, dietary fiber, folate, and certain dietary minerals. If you looking to make a plant based option, try chickpeas.

This is a great option for this summertime heat. Need something to take to lunch, this will be an awesome and doesn’t need to be heated to enjoy.

I used my blender to blend the chickpeas. I did drain them. Next I added 3 Tbsp. vegan mayo, relish, onion and garlic powder, pepper and dash of lite salt. Mix and enjoy.

Pair with crackers or on bread and enjoy!!!

Remember Small Steps equal BIG Change!

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BERRY BERRY CARROT & GINGER SMOOTHIE

Hey Everyone! Happy Tasty Tuesday Tip Day!! I decided to share a quick and easy smoothie. Smoothies are always great, but especially love berry smoothies. So…I actually had some baby carrots in the refrigerator that my kids had from school and I had the idea, “Why not put them in a smoothie?” It wouldn’t hurt right? Now carrots are one of the vegetables my kids are not too happy about eating, but in a smoothie, it’s all LOVE!!

Carrots are good source of beta carotene, which helps form vitamin A which in turns helps with eyesight. Great antioxidant source as well.

I also have some ginger on hand. I decided that adding a few pieces would not be too bad. Ginger is an awesome spice that offers great benefits such as helps with inflammation, nausea, heart and can help with immune function.

I also added blueberries and strawberries which are regulars for me in smoothies. Strawberries are great vitamin C sources and Blueberries are one of top in antioxidant properties.

Chia Seeds joined the bunch. These tiny seeds are power packed. Great source of antioxidants, fiber and protein!!! Adding these makes a great addition.

Grab you a good blender and enjoy another tasty smoothie in this summertime heat!

Remember small steps equals big change! Keep taking STEPS to where you want to be.

Monica

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PINEAPPLE BLUEBERRY SMOOTHIE WITH COCONUT MILK

Hey Everyone! So I decided to make a smoothie and added coconut milk. Now I have never had coconut milk before but my husband bought some the other day and decided to add it to a smoothie. Coconut milk comes from the white flesh of mature brown coconuts, which are the fruit of the coconut tree. The milk has a thick consistency and a rich, creamy texture.

So my 3 year old is helping me make this smoothie. I realize when you have especially young kids, keeping them involved helps a lot. He was very excited about not only making the smoothie but also drinking the smoothie. I decided to use frozen pineapples, frozen blueberries, spinach and coconut milk. It was actually a great combination.

  • Pineapples: Rich Source of Immune-Boosting Vitamin C
  • Blueberries: Great Antioxidant Source
  • Spinach: Helps supports brain health.

Check out this quick video on how we made this delicious smoothie!!! Do you like smoothie? My 3 yr old is the picky one out of the four kids and DOES NOT like vegetables. So this is a very sneaky way of getting him to get something in.

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3 Ingredient Peanut Butter Cookies

Hey Everyone! Happy Tasty Tuesday Tip Day!! Ready for another easy, simple, delicious recipe? I am a big peanut butter fan and I love to make quick and budget friendly snacks with peanut butter. Not only peanut butter, but OATS. Peanut Butter offers healthy fats and also protein. Oats are also easy to add to many snacks for a quick health benefit.

In this recipe I used oat flour . Oat flour was great in this recipe and it was so quick to do. Remember small steps equals big change. When desiring to eat healthier, you can always make simple changes. Growing when my mom made cookies, of course you know you need butter, sugar, flour and other ingredients, right? How awesome is it to make cookies that taste good but also is very efficient as far as time goes and if you have kids, you need all that extra time:).

The kids loved these cookies and also enjoyed making them as well. Try making these and placing them in a jar!

If you try this recipe, you may want to double the recipe for more. This recipe makes about 9 cookies.

Ingredients:

1/4 cup honey or maple syrup

1 cup oat flour

1/2 cup peanut butter

Mix. Form in balls. Press with fork. Bake at 375 degrees for 12 min.

Monica

Enjoy!

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HOW TO MAKE OAT FLOUR, THE EASY WAY

Hey Everyone!!! How are you doing today? So let’s talk Oat Flour. Have you made it? Have you tried it? So…..simple and easy and takes literally seconds to make. I decided to make some the other day for a recipe and it worked well.

Oat flour is made by blending old fashioned oats in a blender. Oat flour is nutrient-dense and protein-rich flour made by grinding rolled oats or old-fashioned oats. You can use oat flour as a sub in recipes. Oat flour is so easy to make and you only need 1 ingredient.

All you need is a blender and oats. I used pulse to make my oats. I only pulsed a few times to make sure everything was blended and that was it!

Old Fashioned Oats (rolled oats) Old fashioned oats are sometimes called rolled oats or old fashioned rolled oats. They are whole oats that are steamed and rolled flat into flakes

Remember Small Steps Equals BIG Change! If your desire is to live a healthier life, start by taking small steps to get there.

Enjoy!!

Monica

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NO BAKE PEANUT BUTTER OAT SQUARE BARS

Hey Everyone! Happy Tasty Tuesday Tip! If you like granola bars or any type of oat bar, you will love these bars! This is a easy, simple and quick snack to snack to make. I literally made these super quick and with only 3 ingredients!!

My kids love these as well so another way to offer a healthy snack is to make your own. Keep oats on hand at all times and you can create something healthy and tasty!

Add old fashioned oats in a bowl. About 2 to 3 cups!

Melt about 1/2 cup of peanut and add about 1/3 cup of honey or maple syrup and mix. You can add more or less based on the consistency that you desire.

In a glass dish, add mixture and spread evenly.

Use a spoon and melt an additional 1 tbsp. of peanut butter and drizzle over your oats and place in freezer for a few hours and that is it!

Anyone can do this. Do you like oat bars? Are you tired of spending so much in stores? Make your own and save or store for later use.

Remember to keep taking STEPS to where you want to be!! Need more quick ideas check out Tasty Tuesday Tip Recipe Book

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Chocolate Peanut Butter Smoothie

Hey Everyone! Today is Tasty Tuesday Tip Day!! So today I want to share this simple, easy and healthy smoothie that I made into a smoothie pop. So when you blend chocolate and peanut butter together, it is a awesome combination, but how about trying it as a smoothie treat?

I have noticed that it is getting hotter, so it is a great time make some delicious smoothies! I decided to do something a little different especially with the kids and let them try this smoothie in a popsicle form and to see how they like it. This offers a great treat and of course you can still be creative with these types of smoothies and only a few ingredients:

  • 1 banana
  • 1 1/2tsp cocoa powder
  • 2 tbsp. peanut butter
  • 3/4 cup unsweetened almond milk
  • 1/8 tsp pure vanilla extract

I used my Nutri Bullet and made a great smoothie pop!

Remember small steps equals big change so take what you enjoy and make small changes and see what you can create.

What are your favorite smoothies?

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How to Make Chocolate Chip Flax Seed Peanut Butter Energy Balls

Hey Everyone! Happy Tasty Tuesday Tip Day!!! Do you like energy balls? Well, these are definitely one of my go to snacks. They are quick, easy and delicious. It takes minimal ingredients and you can be very creative!! Need a snack in minutes, then make you some energy balls. They are also help to curb your appetite between meals.

These energy balls include:

  • Natural Peanut Butter
  • Flax Seed
  • Honey or you can use maple syrup
  • Chocolate Chips (use any add ins… almonds, raisins, etc..)
  • Old Fashioned Oats

Flax Seed benefits include antioxidants and omega fatty acids!

Oat benefits include great whole grain source, fiber and protein!

These are power packed little snacks that taste great as well. See video below and enjoy!!!!

Have you ever tried energy balls?

Monica

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How to Make Smoothie Popsicles (2 Ingredients)

Hey Everyone! Summertime is approaching and you know what happens when is hot? You desire something COLD!! This treat is sure to please. If you have kids like me then you already know they love to eat popsicles, but why not make a homemade fruit pop?

These are super easy, I call them “Berry Berry Pops”. Includes 2 ingredients -frozen blueberries and fresh strawberries. Well also popsicle molds!! My kids loved them. It is also a great way to add fruit in a tasty way. The thing I also love is the fact that you can you whatever fruit you want and create your own flavor popsicles. Grab you a blender and enjoy!

I love to make smoothies and this is a just a fun way to enjoy a smoothie!

Check out video below!

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HOW TO MAKE VEGAN SHEPHERD’S PIE

Hey Everybody!! Happy Tasty Tuesday Tip!!! Today it is time for another easy, simple and delicious recipe. I decided to make a shepherd’s pie. This is very budget friendly and you can be very creative with this particular dish. Truth be told, I honestly don’t think I ever made a shepherd’s pie, but decided to give it a try.

This one pan meal offers a good way to get those veggies in with a nice blend of flavors.

While potatoes are boiling (about 6), cut 3 raw carrot stalks, 3 celery stalks, 1/2 cup onions and place in a pan and sauté. Add a little olive oil.

Next add about 1 cup of veggie broth, meatless crumbles, 2 tbsp. tomato paste and seasonings (lite salt to taste, 1 tsp. thyme, 1 tsp. garlic powder. Let simmer a few minutes!

Instead of crumbles you can use lentils or even beans!

Once potatoes are boiled, add plant based butter as needed and plant based milk to reach desired consistency for spreading.

I poured the mixture into my baking dish and spread the mashed potatoes over top. Place in oven for 10 to 15 minutes or until top is brown.

Enjoy!

Small Steps equals BIG Change!!!

Monica

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VEGAN CHOCOLATE CHIP PEANUT BUTTER MUFFINS

Hey Everyone! Happy Tasty Tuesday Tip Day! Who doesn’t like peanut and chocolate together? This combination creates a great and delicious taste. I made this muffins before, but this time I didn’t add any additional sugar! These vegan muffins are not overly sweet but offers just enough sweetness. My kids loved them! You can whip these up in no time and also store for later.

To make these tasty muffins you will need a few ingredients. There are no eggs in these or additional sugar (granulated sugar) but I did a flax (egg) and added applesauce.

  • 1 cup all purpose flour
  • 1 cup applesauce
  • 3/4 cup vegan chocolate chips
  • 3 tbsp. ground flax seed plus
  • 2 tsp. vanilla extract
  • 1/2 cup plant based milk (I use almond milk)
  • 2 tsp. baking powder
  • 1/4 tsp. lite salt
  • 1/4 cup peanut butter
  • 1/4 cup olive oil

Preheat oven to 400 degrees and spray muffin pan. In a large bowl, add flax egg, sugar, milk, peanut butter, oil, vanilla and whisk until all is combined.

After combined, add flour, salt and baking powder, don’t overmix.

Add the chips and stir to combine.

Divide batter equally into the prepared muffin pan. I sprayed my pan with cooking spray.

Bake for about 20-25 minutes.

Now it’s time to EAT!!!! Enjoy!!!!! These muffins were good and even better the next day. Remember smalls steps equals BIG change. Make small changes in your everyday foods you enjoy.

Monica

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VEGAN FRENCH TOAST

Happy Tasty Tuesday Tip Day!!!! Do you like to eat French toast? Well it is bread coated with milk and eggs and fried! But of course, today we are not using any eggs and making a vegan French toast. This is so delicious and yet very simple and easy to make.

First take 1 banana and smash with a folk in a bowl.

Next add, 1 tbsp. flour, 1 tbsp. peanut butter, 3/4 cup plant based milk, 1 tsp cinnamon, 1tsp vanilla

Makes about 8 slices!

Take slice of bread and dip in mixture and let cook on pan until golden brown on each side. This was really good!

I topped with maple syrup. You can also add fruit as well. Whatever you choose, it’s all good!

Enjoy!!!!

Monica

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How to Make Homemade Air Popped Popcorn

Hey Everyone! Who likes to eat Popcorn? Many people do and love it with lots of butter, but if you are looking to eat healthier or choose better options, but still enjoy foods you love, how about making your own popcorn. Many store bought brands are full of fat and can make what is actually a healthy snack, loaded with unwanted calories.

Popcorn has benefits such as:

  • Good Fiber Source
  • Antioxidants
  • Whole Grain

Did you know that popcorn had those benefits? If I don’t make my own popcorn, I usually go for skinny pop, which is a brand that started to eat a few years ago. Popping popcorn with hot air instead of oil automatically will reduce calories and offers a lower calorie option. Use a hot air popper and you are good to go!

Keep taking STEPS to where you want to be!

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GUILT-FREE SNICKERS SMOOTHIE

Happy Tasty Tuesday Tip Day!! So today I decided to share a super quick and easy smoothie recipe. I came across this one day and made a few simple changes to it, but still is a tasty smoothie. Now if you are like me, you grew up eating candy bars and I am sure sneakers were somewhere on that list, but now that many are trying to be healthier, it is time to make some changes. Of course, you know this is not a sneaker bar, but it still offers a satisfying taste and can satisfy cravings you may have at times without making you feel sluggish.

Peanut Butter and a taste of chocolate. I used Nestle Baking Cocoa, the original recipe called for cacao. Cacao powder has numerous well-documented health benefits. Cacao powder, the raw material that cocoa powder and chocolate are derived from, has robust health benefits that range from better regulation of blood sugar to improved cognitive function and a better-regulated mood. 

So, cacao powder is made from fermented beans that have not been roasted. They are processed at low temperatures and then milled into a powder. The result is a powder that’s bitter in taste and higher in nutritional content. Cocoa powder on the other hand is made from beans that are both fermented and roasted, and then processed at a much higher temperature. The result is a less bitter, slightly darker powder that has lost some of its nutritional value.

Instructions:

Put milk in plant based milk in blender. Add banana. Add Peanut Butter. Add Cacao Powder ( I used baking cocoa powder. Use blender until smooth and enjoy.

Add ice to make even a cooler treat!

Don’t forget to grab your Tasty Tuesday Tip Book!!

Enjoy!!

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HEALTH BENEFITS OF SPINACH

Hey Everyone! Let’s talk about Spinach. You remember Popeye?

Image result for Spinach

Spinach is a leafy vegetable with a high vitamin content, making it a healthy and nutritious food for human consumption. Popeye, it was used as a last-minute device in which the hero, in danger, pulls out a can of spinach from his shirt or otherwise acquires the vegetable and eats it. This gives his already extraordinary strength a tremendous boost, helping him withstand his enemies’ attacks and all kinds of adverse situations.

Great to add in smoothies, salads or pasta dishes.

Spinach is definitely great and can help:

  • lowering blood pressure
  • eye health
  • bone health(great calcium source)
  • high in fiber (adds bulk to stools as food passes through digestive system)
  • good iron source
  • folic acid (great for pregnant women)

Check out this superfood!!

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IMUSA Pineapple Tool (Does it Work?)

Happy Tasty Tuesday Tip Day!!! Today I decided to share a quick video on how to use this pineapple slicer. Now, when my husband bought this, I was like “no, not another kitchen appliance that probably will not work”.. lol, but to my surprise it WORKED!!! I would definitely recommend this product. I have done videos about how to cut pineapples and benefits of pineapples , so having an easier way to cut pineapples would actually be a plus.

This 4 n1 pineapple tool IMUSA is actually a great product. IMUSA 4-in-1 Stainless Steel Pineapple Tool- Peels, Cores, Slices, & Cuts Wedges with one Easy Dishwasher Safe Tool. It is so simple and can be in literally in minutes!! I would definitely say that if you like to buy pineapples, this is shave off time in the cutting process.

Check out video above to see the simple steps in getting delicious pineapples rings and wedges in no time!

Remember Small Steps equals Big Change!!

Monica

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Health Benefits of Oats

Hey Everyone! Today I am going to share a few benefits of oats. Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. They’re also often included in muffins, granola bars, cookies and other baked goods. If you follow if any of my videos you know that I like to use oats in recipes. Oats are very budget friendly and can be used in smoothies or for snacks. Oats have great benefits and should be added to your diet. My kids love to eat oatmeal and I love to keep on hand to make other healthier options.

What are some benefits:

  1. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.
  2. Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.
  3. Oats contain large amounts of beta-glucan, a type of soluble fiber.
  4. Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels
  5. Eating filling foods may help you eat fewer calories and lose weight.

Check out this video and enjoy you some oats!! With all these benefits, why not get some oats today!!

Be creative and remember Small Steps equals BIG Change!!

Monica

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HOW TO MAKE CARROT CAKE MUFFINS (VEGAN)

Hey Everyone! It’s Tasty Tuesday Tip Day! This recipe inspiration came for http://www.plantbasedonabudget.com and it is so easy. I did my own spin on it with a few ingredients, but it is very budget friendly. My two year old does not…I repeat like to eat vegetables and of course he loved this muffin. He didn’t know he was eating carrots. Sometimes you have to find creative ways to sneak veggies in, but it is a small step.

If you looking for a healthier option but also not too sweet, this muffin with definitely give you both. I remember growing up eating the traditional carrot cake, but this is a lighter take on the traditional carrot cake you may be use to eating.

1 1/2 cups mashed bananas(I used 2) 1/3 cup olive oil 1tsp ground cinnamon 1 1/2 cup self rising flour 1 cup shredded carrot 1/8 cup sugar 1/8 cup apple sauce

The original recipe called for 1/2 cup sugar, I just did half of that applesauce and the rest sugar. I also used self rising flour instead of all purpose flour.

I added all ingredients in a bowl except carrots and mixed.

Next I added my shredded carrots. Mixed until combined. Placed in 375 degree oven for 20-25 minutes.

Enjoy!!!

*********Books************

Tasty Tuesday Tip Recipe Book http://www.steps4change.net

Devotion from my book, One Day At A Time Devotion for Teens & Young Women Click link for book: http://www.lulu.com/shop/monica-gary/one-day-at-a-time-10-day-devotional-for-teens-and-young-women/ebook/product-23095912.html

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Health Benefits of Pineapples

Hey Everyone! Do you like pineapples? Have you ever thought of the health benefits of pineapples? Some people like them fresh, frozen or even canned. Pineapples offers great benefits. I offer add them to smoothies. I remember when I really started to eat fresh pineapples, I had to learn how to cut the pineapple…. lol, but I quickly learned.

Fresh pineapple is the only known source of an enzyme called bromelain, which might play a role in a range of different health benefits. As an excellent source of vitamin C, a strong antioxidant, pineapples can help combat the formation of free radicals. These are linked to the development of cancer.

Pineapples, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.

Pineapples are also rich in bromelain, an enzyme that helps the body digest proteins. Bromelain also reduces inflammatory immune cells, called cytokines, that damage the digestive tract lining.

The fiber, potassium, and vitamin C content in pineapple all promote heart health.

Check out video!!!

So if you hadn’t added pineapples to your regular, scheduled eating, it is time to do it! Get the benefits that pineapples can provide and enjoy!

Monica

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Easy Vegan Peach Blueberry Cobbler

Hey Everyone! Happy Tasty Tuesday Tip Day! You know what that means, another simple, easy and delicious recipe. My husband made this a couple of times before and I never was around while he was making it, but when I taste it, it was always good. I thought I needed to try one for myself. I use blueberries and always add them to smoothies and they are a great antioxidant choice. I usually buy the frozen, but I am sure the fresh blueberries will work in this recipe as well.

I am all about budget friendly and homemade, but also want to find ways to make tasty dishes healthier. This will please anyone’s palette and there is no added sugar. I used only about 5 ingredients!

  • 2 cups frozen blueberries
  • 1 can peaches in natural juice
  • 1/8 cup maple syrup
  • 1 cup plant based milk (I used almond)
  • 2 cups Krusteaz waffle batter mix

Mix blueberries and peaches together in baking dish, add maple syrup and stir. Prepare waffle mix by adding milk. Once batter is to desired consistency, spread on top of fruit mixture. Bake 45 or until waffle crust is done at 400 degrees.

Try this for a quick, tasty breakfast!!!!!

Don’t forget to grab Tasty Tuesday Tip Recipe Book for quick, budget friendly ideas.

See Video Below!

Remember Small Steps equals BIG Change!

Monica

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Does Portion or Serving Size Really Matter?

If you understand portion control and/or serving size, can it make a difference in weight? Portion Control means that food is eaten in amounts that are considered to promote good health. Eating food portions that are too large may result in weight gain if the body takes in more energy than it can burn off through exercise.

Portion control along with regular exercise is needed in order to maintain or lose weight. A serving size or portion size is the amount of a food or drink that is generally served. Check video out!!

So…How many ounces in a cup?

*********Books************

Tasty Tuesday Tip Recipe Book http://www.steps4change.net

Devotion from my book, One Day At A Time Devotion for Teens & Young Women Click link for book: http://www.lulu.com/shop/monica-gary/one-day-at-a-time-10-day-devotional-for-teens-and-young-women/ebook/product-23095912.html

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EASY VEGAN TOFU MCMUFFIN

Hey Everyone!! Today is Tasty Tuesday Tip Day!! I have a very simple, quick and delicious recipe for you. Most people feel as if they cannot do without meat, but one then I’ve noticed since I have been eating plant based for last almost 6 months is that you literally recreate most meals that you enjoy! Take the foods you enjoy and find ways to make them healthier. That doesn’t mean you have to sacrifice taste. I did not eat egg mcmuffins from McDonald’s, but I thought that it would be a great idea to try my version of it. In this recipe, I did not add any plant based sausage to this, but of course you can.

I used Firm Tofu, sliced lengthwise and pressed. Then added my seasonings (lemon pepper, garlic/onion powder and tumeric). Before putting my tofu on my cast iron skillet, I added a little olive oil.

This was so super easy to prepare. After my tofu finished cooking, I got my Dave’s Killer Bread and layered spinach, tomato, tofu and Chao cheese!

As you can see this is a healthier option especially if you liked to eat the ones from McDonald’s. This offers a plant based (vegan) option! You can also use plant based sausage if you are going for the vegan option and want to explore different taste. This Tofu Mcmuffin Sandwich is about 250 calories!!!

Remember, Small Steps equals BIG Change! You can eat tasty foods, just make simple and easy changes.

Kitchen Tools: Cast Iron Skillet: https://amzn.to/3cbhW7i

*********Books************

Tasty Tuesday Tip Recipe Book http://www.steps4change.net

Devotion from my book, One Day At A Time Devotion for Teens & Young Women Click link for book: http://www.lulu.com/shop/monica-gary/one-day-at-a-time-10-day-devotional-for-teens-and-young-women/ebook/product-23095912.html

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HEALTH BENEFITS OF WALNUTS

Hey Everyone! Do you know that adding nuts to your diet can be very beneficial to your health? Walnuts are a tree nut belonging to the walnut family. They are one of the most healthiest nuts to eat.

Health Benefits Include:

A Rich Source of Omega-3

Walnuts contain the highest omega-3 content out of all nuts, and they are one of the most significant plant sources of these healthy fatty acids.

Rich in Polyphenols

Walnuts are a rich source of polyphenols. The main compounds they contain, ellagitannins, may potentially help to reduce inflammation.

Satiating Properties

One of the most important considerations in maintaining a healthy weight and regulating food intake is satiety. If our diet is not satiating, then it makes it difficult to control our level of food consumption.

Overall, walnuts are one of the healthiest and most nutritious food choices.

These nuts are loaded with healthy fats, protein, fiber, and an assortment of essential nutrients.

Happy Eating!!

Check out video!

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VEGAN SAUSAGE PASTA

Hey Everyone! It’s Tasty Tuesday Tip Day which means it is time for another easy, quick and simple plant based meal idea. If you keep pasta on hand, then you can easily make a 30 minute meal. This meal is very budget friendly and can be made for dinner time. With a family of 6, getting quick meals on the table is a MUST!! Eating healthy is possible just keep making small changes week by week. I only need a few ingredients for this dish. I actually used two different types of pastas for this meal because I had leftover veggie pasta and macaroni that was already cooked, so I thought to use it. Pasta is pasta right.. lol

I started with sautéed onions and fresh garlic and a little olive oil in my cast iron skillet.

Next I added some carrots. These carrots were already previously boiled and in my refrigerator so I pulled them out and added to my veggie mixture.

I used Plant Based Sausage and use chopped one and mixed with the vegetable mixture.

I used 1 can RED GOLD crushed tomatoes and added and mixed together.

Finally I added fresh spinach to join the bunch!!! Be creative and add veggies that you like. Let this simmer and a little and stir.

Enjoy!!

Monica

*********Books************

Tasty Tuesday Tip Recipe Book http://www.steps4change.net

Devotion from my book, One Day At A Time Devotion for Teens & Young Women Click link for book: http://www.lulu.com/shop/monica-gary/one-day-at-a-time-10-day-devotional-for-teens-and-young-women/ebook/product-23095912.html

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TOP 5 SUPERFOODS YOU NEED–VEGETABLES

Hey Everyone! Happy Tasty Tuesday Tip Day!! Today let’s talk SUPERFOODS!! Superfoods are foods that are considered to be great for one’s health and provides great nutritional benefits. If you are on a quest to eat healthier and to get more nutrients in your diet, grab you some veggies. Always keep vegetables on hand. Many people struggle with getting more in their diet but there are lots of ways to quickly add veggies such as smoothies or maybe even something like cauliflower nuggets. Whatever way you eat your veggies, make it apart of a healthy meal.

Here are a few Superfoods and the nutritional benefits:

  • Kale: Vitamin K, A and C; includes anti-inflammatory and antioxidant properties; helps protects against cancer
  • Sweet Potatoes: Vitamin A and C; good source B vitamin, potassium, fiber and can help promote healthy skin and collagen growth
  • Carrots: Vitamins A, C, K and B6; good folate, fiber and potassium source; maintain healthy eyes
  • Spinach(one of my favs): Vitamins K, A, B2 and C; includes iron, folic acid and helps boost energy and help combat iron deficiency anemia
  • Broccoli: Vitamins K, E, A, B6 and C and helps lower cholesterol and aids in detoxification

Add these awesome vegetables to your meals on a weekly basis. Remember Small Steps equals BIG Change!!!

**********Books************

Tasty Tuesday Tip Recipe Book http://www.steps4change.net

Devotion from my book, One Day At A Time Devotion for Teens & Young Women Click link for book: http://www.lulu.com/shop/monica-gary/one-day-at-a-time-10-day-devotional-for-teens-and-young-women/ebook/product-23095912.html

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VEGAN CAULIFLOWER MAC AND CHEESE

Hey Everyone! Do you love mac and cheese? Many people do, but it can do a number on the waist line. If your desire is to eat more plant based meals weekly, this one is sure to please. Try your own Cauliflower Mac and Cheese.

Cauliflower is a cabbage of a variety which bears a large immature flower head of small creamy-white flower buds. The flower head of the cauliflower plant eaten as a vegetable. Cauliflower is one of those vegetables I did not grow up eating, but it is a great vegetable to add to your diet and to create some awesome plant based dishes such as the cauliflower nuggets. This is another option to try and it literally takes a few ingredients. My kids actually enjoyed to eat this and as you know with kids, that is a MAJOR PLUS!!

Cauliflower provides some powerful health benefits.

It is a great source of nutrients, including a few that many people need more of.

Plus, cauliflower contains unique antioxidants that may reduce inflammation and protect against several diseases, such as cancer and heart disease.

What’s more, cauliflower is easy to add your diet. It’s easy to prepare and can replace high-carb foods in several recipes.

Ingredients:

I cut a cauliflower head and prepared water to boil.

Boil for about 10 minutes then drain.

Mix cauliflower with cheese sauce and bake in oven for about 20 minutes.

Try this dish and enjoy. You can have your mac and cheese and eat healthier at the same time. Enjoy!!!

*********Books************

Tasty Tuesday Tip Recipe Book http://www.steps4change.net

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5 Superfoods you NEED (Fruit)

Hey Everyone! What are Superfoods? Superfoods are foods a nutrient-rich food considered to be especially beneficial for health and well-being. Here are 5 fruits that can be considered superfoods:

#1 Avocado: promotes healthy skin, fight depression, lower cholesterol, reduce risk of heart disease

#2 Bananas: stabilize high blood pressure, lift depression, protect against stomach ulcers

#3 Blueberries (great for smoothies): improves eyesight, lower blood pressure, boost memory,

#4 Kiwi: keep skin, hair and nails healthy; increase iron absorption, reduce risk of heart disease

#5 Pineapples: regulate blood sugar, support immune system, ease irritable bowel syndrome

Try adding more of these fruits into your diet each week!

Check out this video!!!!

*********Book************

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VEGAN STRAWBERRY APPLESAUCE VANILLA CAKE

Hey Everyone! Today is Tasty Tuesday Tip Day! For my daughter’s 9th birthday she wanted a vanilla cake with strawberry frosting. I decided to make a Vegan Vanilla Cake with Strawberry Frosting. I love to make things homemade because you know what you are putting in it and you can also be a bit more creative with ingredients as well. Every now and then you may have a taste for a delicious cake or something sweet, this actually turned out great. The second time I made this cake, I decided to decrease sugar and add applesauce and it worked really well. The family thoroughly enjoyed taking a bite of this cake!!

All you need is a few ingredients.

Cake:

While oven is preheating to 350 degrees. I placed flour in my mixing bowl. Added sugar and mixed together. Next I added milk, vanilla, oil, applesauce and vinegar and used my whisk until just combined.

I prepared my pan by spraying with canola oil spray and poured my batter. You can also use two 7 inch round cake tins as well.

Bake for about 30 minutes. Check to make sure done by using a toothpick to insert in center of cake. If it comes out clean, cake is done.

Frosting:

  • 1/4 cup Strawberry Puree
  • 4 cups Powdered Sugar
  • 1/4 cup Country Crock Plant Based Butter

Used my Nutri Bullet Bullet to make my puree. Added about 1 cup of frozen strawberries!

Prepare your frosting by adding all ingredients together in a bowl and use an electric mixer. Add more powdered sugar if it’s too thin. Frost cake when cooled and enjoy!!

Try this for yourself. The applesauce made the cake very moist and soft. You will love this cake as a great cake for your special occasion.

Monica

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TEACHING KIDS HOW TO MAKE SMOOTHIES

Hey Everyone!

In this video, I have my daughter with me and showing her how to make smoothies. Smoothies are a great way to get much needed fruits and veggies in but also a way to get your kids more vegetables in their diet. My older two kids, do pretty good with vegetables and this is just an added bonus especially with the vegetables they may not be so glad to eat such as spinach.

  • Carrots: The soluble fiber in carrots has been shown to help regulate blood sugar and insulin levels, and support digestive health. Raw or slightly cooked carrots are also low on the glycemic index, which helps them provide a steady supply of energy.
  • Spinach: Two more notable benefits of spinach are those of improved bone health and cardiovascular fitness. A moderate serving of spinach leaves contains almost twice the vitamin K that a person needs in a day. This vitamin is essential for maintaining bone structure and health. Folate is found in spinach in large amounts as well.
  • Frozen Blueberries: This gives blueberries both their blue color and many of their health benefits. Blueberries can help heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health. One cup of blueberries provides 24 percent of a person recommended daily allowance of vitamin C.
  • Strawberries: Strawberries are rich in fiber and vitamin C, a nutrient pairing that’s great for reducing oxidative stress, which can reduce heart disease and cancer risk. Plus, strawberries are a good source of potassium, which has been shown to help protect against heart disease.

********Books************

Tasty Tuesday Tip Recipe Book http://www.steps4change.net

Devotion from my book, One Day At A Time Devotion for Teens & Young Women Click link for book: http://www.lulu.com/shop/monica-gary/one-day-at-a-time-10-day-devotional-for-teens-and-young-women/ebook/product-23095912.html

Amazon Influencer: https://www.amazon.com/shop/influencer-44a243a2

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Vegan Cheese Sauce (W/ POTATOES & CARROTS)

Happy Tuesday!!! It’s Tasty Tuesday Tip Day! Can you really make a Vegan Cheese Sauce out of Potatoes and Carrots? Let’s find out! I made another cheese sauce using cashews, but this one offers a nice smoother texture in my opinion. It only takes a few ingredients to make this delicious sauce and only takes a little time. Most plant based cheeses are not the best, but making your own sauce gives a great option for pastas, veggies or even nachos!!

I already boiled 2 cut medium potatoes and 2 cut small carrots in a pot of water. I drained my potatoes and carrots and placed them in my NutriBullet. You can use whatever blender you have.

I added 1/2 cup simple truth almond milk, 1/4 cup Nutritional Yeast, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1 tsp lemon pepper and blended. Note: You can add seasoning based on your taste and liking based on taste you prefer. I like lemon pepper, so I do add to my cheese sauce.

Take a look at this sauce! Doesn’t this look delicious. Pair this with your favorite pasta or if you are a person who just has to have cheese on your broccoli, give this a try to see if this could be a great substitute for you!

*********Books************

Tasty Tuesday Tip Recipe Book http://www.steps4change.net

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VEGAN BLUEBERRY OAT WAFFLES

Hey Everyone! This is Tasty Tuesday Tip Day and I have another great recipe idea for you. Lately it has been very cold in our neck of the woods and when it is cold why not have some waffles? Not just any waffles, but Vegan Blueberry Oat Waffles! I use a lot of blueberries when I make smoothie recipes, but they also make a great addition when making pancakes or waffles. Blueberries are a great source of antioxidants so they offer a good health boost. My kids love to eat waffles, pancakes and oatmeal so this is always a winner for them. They all of it in one dish.

Start with 3 cups of Old Fashioned Oats. I used my Nutri Bullet to make into a flour. Next I added 1/2 tsp salt and 3/4 tsp baking powder

Whisk the dry ingredients together.

Meanwhile I made flax eggs. I used 2 Tbsp. of ground flaxseed and 6 Tbsp. of water in a bowl and let stand for about 5 minutes. Eggs of course acts as a binder, but you can make your own flax eggs.

In another separate bow, I also melted 2 Tbsp. of Butcher Boy Coconut Oil.

Whisk together 1 1/4 cup almond milk, coconut oil, flax eggs

Pour the wet ingredients into the dry and gently mix until just combined. Don’t Overmix. Gently stir in 1 cup frozen or fresh blueberries.

My Oster Belgian Waffle Maker is ready and hot. I sprayed with canola oil spray.

Enjoy! I topped my waffles with some maple syrup and it was good!

This is a very simple and easy recipe to make and who doesn’t love waffles? Enjoy you some vegan waffles today!!

Monica

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5 Tips for a Healthy Heart

Hey Everyone!!! February is Heart Awareness Month! This is the month where we talk about the ❀ and love, but how are you taking care of your heart? The heart is an organ in your body and if you want it to keep working for you, take some practical STEPS.

#1 Increase Fruit

#2 Decrease Sodium

#3 In Fiber

#4 Healthy Fats

#5 Increase Vegetables

Small Steps equals BIG Change. What Steps will you take?

Monica

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Tasty Tuesday Tip Recipe Book http://www.steps4change.net

Devotion from my book, One Day At A Time Devotion for Teens & Young Women Click link for book: http://www.lulu.com/shop/monica-gary/one-day-at-a-time-10-day-devotional-for-teens-and-young-women/ebook/product-23095912.html

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*****Apparel*****

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*************CONNECT*******************

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Website: http://www.steps4change.net

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WHITE BEAN CHIP AND DIP BURGER

Hey Everyone! Happy Tasty Tuesday Tip Day!! Today I am excited to share this easy and delicious recipe!!! Do you like chips & dip? Who doesn’t love burgers right? Burgers are an all time favorite of many, but have you had a chip and dip burger? Yes, I said Chip & Dip Burger!! Imagine having beans, salsa, chips and eating it in a patty and placing it on a bun. I like to eat salsa and chips and adding it to a burger sounds fun!!! This is really good and a great way to try something different.

This recipe will offer great flavor and also a great taste to your palette. Guess what? It does not take long to prepare, which means it is very time efficient and of course budget friendly.

Ingredients used: salsa, northern beans, taco seasoning, salsa, tortilla chips

Mash beans with masher, add ingredients and mix.

Let’s cook some burgers!!! Cook on each side for about 5 minutes or until heated through out!

What you need:

  • 1/3 cup cooked quinoa (I used boil in a bag Quinoa)
  • 1 can rinsed and drained northern beans
  • 1 cup thick and chunky salsa
  • 1 cup crushed tortilla chips
  • 2 Tbsp. taco seasoning
  1. In a saucepan, make quinoa as directed. Set to side once done.
  2. In a large bowl, mash the beans with a masher or fork. Add salsa, and chips, taco seasoning, and cook quinoa(I used 1/3 cup) and mix well. Shape into thick patties.
  3. Next get a skillet and I added a little olive oil and cooked on medium heat until heated throughout.
  4. Serve on bun with tomato, spinach and can use salsa to top.

Enjoy!

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