Bang Bang Shrimp with Vegetable Fried Quinoa

Bang Bang Shrimp

What You’ll Need:

1/2 cup coconut oil, or more, as needed

1 cup buttermilk

3/4 cup all-purpose flour

1/2 cup cornstarch

1 large egg

3 tablespoon hot sauce

1 cup Panko

1/2 teaspoon garlic salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1 pound medium shrimp, peeled and deveined

For the sweet & spicy sauce

1/4 cup mayonnaise

3 tablespoon honey

2 teaspoon rice vinegar

1 tablespoon crushed red pepper flakes


Bang Bang Shrimp with Vegetable Fried Quinoa


What You’ll Do:

To make the sauce, whisk together mayonnaise, honey and rice vinegar in a small bowl; set aside.

In a large bowl, whisk together buttermilk, flour, cornstarch, egg, hot sauce, salt and pepper, to

taste; set aside. In a large bowl, combine Panko, onion and garlic salt, basil, oregano, salt and pepper, to taste; set aside.

Heat vegetable oil in a large skillet over medium high heat.

Working one at a time, dip shrimp into buttermilk mixture, then dredge in Panko mixture, pressing to coat.  Working in batches, add shrimp to the skillet and cook until evenly golden and crispy, about 2-3 minutes.  Transfer to a paper towel-lined plate.  Serve immediately, drizzled with sweet & spicy sauce.

Bang Bang Shrimp with Vegetable Fried Quinoa

Vegetable Fried Quinoa 

What You’ll Need:

2 tablespoons coconut oil

3 large eggs, beaten

3 cloves garlic, minced

1 small onion, diced

8 ounces mushrooms, sliced

1 head broccoli, cut into florets

1 small zucchini, diced

1 carrot, peeled and diced

4 cups cooked quinoa

2 tablespoon grated fresh ginger

3 tablespoons soy sauce

2 green onions, sliced

What You’ll Do:

Heat 1 tablespoon olive oil in a medium skillet over low heat.  Add eggs and fry until cooked through, about 2-3 minutes per side.  Let cool before dicing into small pieces.

Heat remaining 1 tablespoon olive oil in a large skillet or wok over medium high heat.  Add garlic and onion, and cook, stirring often, until onions have become translucent, about 4-5 minutes.  Add mushrooms, broccoli and zucchini.  Cook, stirring constantly, until vegetables are tender, about 3-4 minutes.

Add carrots and quinoa.  Cook, stirring constantly, until heated through, about 1-2 minutes.  Add ginger and soy sauce, and gently toss to combine.  Cook, stirring constantly, until heated through, about 2 minutes.  Stir in green onions and eggs.  Serve immediately, drizzled with.

Vegan Pumpkin

The crisp fall air swirls ushering in a new season, autumn is here. This cooler season has us reaching for long sleeves and wrapping scarfs around our necks to keep warm. The leaves on the trees are transforming from the familiar shades of emerald we have grown accustom to in summer into explosions of ruby, citrine and amber. Birds flutter to and fro anticipating their departure to warmers climates. Their safe sanctuaries hidden in the leaves are being exposed with each leaf that floats to the ground. A new scene is being painted on the landscape for us to enjoy.

Fall is a special time of year. For me, the season is all about pumpkins. I love going to the pumpkin patch to pick a pumpkin, carving it and toasting the seeds. I love pumpkin lattes, and pumpkin chili. If it is made from pumpkin I will be eating it and this is why I love pumpkin nice cream. This yummy dessert is guilt-free, dairy-free, gluten-free and vegan, it’s perfect! Make up a batch and enjoy it with friends and family throughout the season. Be sure to let us know how much you love it.

Vegan Pumpkin Nice Cream

What you’ll need:
4 medium bananas
1 cup pumpkin puree
1/3 cup maple syrup
1 1/2 tsp. pumpkin spice

What you’ll do:
In a food processor combine all ingredients and mix until smooth. Transfer the mixture to a sturdy baking dish and freeze. Serve generous scoops and enjoy.

Be sure to try our Pumpkin Chili Recipe to warm up the coldest of nights.

Meatless Monday

Eight years ago, after watching the documentary Earthlings, I made the decision to make Meatless Monday an every night occurrence by becoming a vegetarian. At the time I didn’t know any other vegetarians. Friends and family were confused as to why I would give up meat. They joked I would not be able to resist bacon for more than a week. I was on a new path. My energy levels increased, I was focused and not turning back.

I noticed that my food budget began going father, eating a plant based diet was less expensive then buying meat for each meal. This got me thinking about how affordable eating healthy could be. If I could save so much money changing my diet I was curious as to why the price of meat was to high. The fact is livestock requires so much more food, water, land, and energy than plants to raise and transport.

The environmental impact food production has on our planet is one reason I have continued my vegetarian lifestyle.

A Case For Meatless Monday

In America, on average we eat 270.7 pounds of meat per person a year. That is more than almost every other country except Luxumbourg. There are quite a few resources that are consumed to get that piece of meat on the table. Meat eaters consume 160% more land resources than people who eat a plant-based diet.


Meatless Monday

A case for Meatless Monday – What’s the fuss about?

Climate control regulators have been focusing on the beef industry as the leading contributor of methane gas production in the world. Cows, sheep, goats, yaks and giraffes acquire nutrients from a plant-based diet by fermenting it in a specialized stomach prior to digestion. The byproduct of this fermentation is methane. This methane gas has twenty times the heat-trapping ability as carbon. One cow can produce approximately 100 kilograms of methane gas which would be like you or I burning 235 gallons of gasoline in our car.

Livestock in the U.S. also produce 2.7 trillion pounds of manure each year. That’s about ten times more waste than was produced by all the American people. This waste can and has in many instances leeched into the water supply.


Meatless Monday

With more than 17 billion livestock in the world huge amounts of water are utilized to irrigate the grains and hay fed to the animals. It takes 6+ pounds of feed to make one pound of beef, 3.5 pounds for pork and 2 pounds for chicken. 1/3 of the crops grown worldwide go to feed animals.

The water it takes to produce one ton of beef is equilivant to filling your bath tub 140,000 times says the Pacific Institute. That breaks down to 53 gallons of water per burger. In California for example it takes 2,464 gallons of water to produce one pound of beef according to the Water Education Foundation. To put that in perspective it takes 25 gallons of water to produce one pound of wheat. With California and many other states and nations in a drought this is something to reflect on.


Meatless Monday


















The United States Geological Survey reports that 40 percent of fresh water used in the U.S. is used for livestock while 13 percent was used for domestic purposes. When a person chooses to switch to a plant based diet they will save 162,486 gallons of water annually. Switching to a plant-based diet or reducing the amount of meat in your diet is by far the most important choice you can make to save water.

There are also issues with the humane treatment of livestock. The contribution the meat industry is adding to deforestation. The hormones and antibiotics used on our meat are also a concern. According to an analysis of U.S. Food and Drug Administration data by the Johns Hopkins University’s Center for a Livable Future, 80 percent of the antibiotics sold in 2009 were for use on livestock and poultry, and only 20 percent was for human medical use. Our oceans are being over-fished, devastating our marine ecosystems. There are a multitude of concerns to deal with.

A case for Meatless Monday – So what’s the solution?

A popular trend call “Meatless Monday” has begun. “When a family of four takes meat and cheese off the menu one day a week, it’s like taking their car off the road for five weeks or reducing their daily showers by three minutes” states the Environmental Working Group.

A case for Meatless Monday – But meat is essential to a healthy diet.

Unlike essential vitamins and minerals the body needs to functional optimally there are no essential proteins. There are essential amino acids the body needs which can be converted into protein for the body and there are plant and legumes that supply these nutrients to our bodies.

There are plenty of plant-based items that provide protein to our bodies. Hemp tops the charts as it can produce up to 293 pounds of usable protein per acre which is more than seven times more protein per acre than meat.

Meatless Monday



































Skipping the meat is not only environmentally friendly it could improve your personal health. For many meat is an important aspect of their diet providing iron, zinc and vitamins B-12, B-6 and niacin to the body. Inversely scientific evidence is associating the high meat consumption levels with a wide range of health problems including obesity, cancer (for the most up to date information on the over 7,000 clinical studies of the links between diet and cancer, visit the World Cancer Research Foundation and National Cancer Institutes websites), cardiovascular disease and type-2 diabetes.

The American Cancer Society advises people to limit consumption of red meat and all processed meats. If you are eating red meat you should limit your consumption to 2-3 small portions per week and no more then 3 ounces of meat at a sitting.

You might be thinking what will I serve for dinner if I don’t serve meat? We have the solution. Sign up for our 9 irresistible vegetarian recipes and our weekly update which includes new recipes for you to try. Click here to subscribe: Our Wellness Revolution

The bottom line is our demand for animal based products is diverting precious resources like land, water and fossil fuels to produce farmed animals instead of feeding the estimated billion plus people that are malnourished in the world. Everyone has the ability to positively impact our environment. We can change the environment one meal at a time. Consider taking on the challenge of Meatless Monday.


Meatless Monday Resources:

Environmental Working Group

Food and Drug Administration

Johns Hopkins-Center for a Livable Future 


Pacific Institute

United States Geological Survey

Washington Post



Tuna-less Tuna Salad

Tuna-less Tuna Salad is a quick and easy meal that will leave you satisfied. This recipe is not only for vegetarians, carnivores like my husband also love it. Make a double batch of Tuna-less Tuna Salad and have lunch for a couple of days in a row. Try this recipe and in the comments below let us know what you think of our Tuna-less Tuna Salad.

Tuna-less Tuna Salad

Tuna-less Tuna Salad

What You’ll Need:
1-28 oz can cooked chickpeas
2 to 3 tbsp red onion, diced
2 to 3 celery stalks, diced
2 to 3 pickles, diced
2 tbsp nori seaweed flakes*
1 tsp sea salt
1/2 tsp freshly ground black pepper
1/2 cup vegan mayonnaise or Cashew Sour Cream

Tuna-less Tuna Salad

What You’ll Do:
In a large bowl, smash the chickpeas with a potato masher until they are broken up. Mix in all other ingredients. Serve on crackers or bread.

Braised Chickpea Curry

Do you get tired of thinking “What should we have for dinner?”

You have enough to think about without the hassle of coming up with something new for dinner each night. We have got you covered. This Braised Chickpea Curry recipe can feed a bunch of people, it’s quick and it’s super flavorful.

What we love about this dish is you can double the batch and freeze the leftovers for a future meal. It is so good you will probably want to eat it a couple of nights in a row…so it might not make it to the freezer.

Braised Chickpea Curry is nutrient dense so you won’t get that hungry feeling an hour after eating. If you have picky eaters in your family, invite them to help you make this meal. It is easy to prepare, making it the perfect dish for kids to help with. They will be more inclined to eat foods they help prepare!

My family thought the Braised Chickpea Curry was so good it was gone before I could take a picture of the final dish. Enjoy!

Braised Chickpea Curry

What You;ll Need:
1 yellow onion
4 cloves garlic
1 tbsp fresh ginger
1 whole lemon
1/2 cup sun-dried tomatoes, drained
2 cups cooked chickpeas (1 – 15 oz can)
1/2 tsp chili flakes (or to taste)
1 tbsp coconut oil
1/2 lb fresh spinach
1 – 14 oz can coconut milk
1 tsp ground ginger
sea salt, to taste
freshly ground black pepper, to taste
1/2 bunch cilantro (to garnish)

Braised Chickpea Curry

What You’ll Do:
Heat a large Dutch oven or deep sauté pan over medium heat. Add the oil, followed by the onions and salt. Let the onions sweat for about 10 minutes or until translucent. Once soft, add the garlic and ginger and let cook for another minute. Add the sun-dried tomatoes, lemon zest and chili flakes.

Next, add the chickpeas and stir to coat in the tomato mixture. At this point, turn up the heat slightly braising the chickpeas. Once the chickpeas are heated through, turn the heat down slightly and start to add the spinach, a handful at a time. Once the first bunch of spinach has started to wilt, add in the next handful. Continue until all of the spinach has been added.

Braised Chickpea Curry

To finish the dish, add the coconut milk and bring to a simmer. Stir to combine and then add the ground ginger and a bit of the reserved lemon juice. Taste for seasoning. Add more lemon juice, salt and/or pepper as needed.

Once everything has heated through, serve immediately. Serve it with brown rice or any grain of your choice.

Braised Chickpea Curry

Here is a trick to easily peel ginger. Be sure to check out all of our cooking hacks here.

Cooking Hacks

























This recipe is compliments to ROUXBE Cooking School

3 Cheese Grilled Avocado Pesto Melt

A light and delicious sandwich that will have the whole family asking for seconds. Great for meat lovers or leave off the turkey for the vegetarians in your life.

What You’ll Need:

Avocado Pesto
1 avocado
1 bunch fresh basil
1/3 cup Parmesan-Reggiano cheese
2 cloves garlic
1/4 tsp crushed red pepper flakes
1 Tbsp. extra virgin olive oil

whole grain bread
sliced turkey (optional)
crumbled goat cheese
Swiss cheese slices


What You’ll Do:

In a food processor or blender combine all avocado pesto ingredients. Pulse until smooth. Set aside.

3 Cheese Grilled Avocado Pesto Melt  3 Cheese Grilled Avocado Pesto Melt








Butter one side of a slice of bread. On the other side of the bread spread a generous amount of the creamy avocado pesto. Place one slice of Swiss cheese on top of the pesto. Add the goat cheese crumble. Layer on the sliced turkey and avocado. Place another slice of Swiss cheese on top and a bed of spinach. On the top piece of bread butter one side and spread the avocado pesto on the other side.

3 Cheese Grilled Avocado Pesto Melt

3 Cheese Grilled Avocado Pesto Melt









Grill over medium-high heat until golden brown. Serve and enjoy!

Stephanie Weeks

Immune-Boosting Chopped Salad

Eating healthy can be delicious and this Immune-Boosting Chopped Salad recipe will make a believer of anyone.  This salad gives our immune system a boost and is packed full of phytonutrients that nourish the body on a cellular level.  Eating a diet rich in raw fruits and veggies decreases inflammation and promotes alkalinity in the body.  When our body is in an alkaline state, we thrive. When we are in an acidic state, we are susceptible to dis-ease.

Let’s look at the potential benefits of eating this salad.  Lettuce is a source of silicon which allows the body to metabolize and absorb calcium effectively.  Broccoli is a rich source of calcium so combining the two veggies together in this salad creates synergy.  Adding lemon or lime to your salad helps break down the walls of the plants so the body can better absorb the nutrients in the digestive process.  Lime also promotes weight loss and can cleanse the blood.  Garlic and cilantro help rid the body of toxins.  Almonds are an alkalizing protein.  Pomegranates are said to be the most powerful anti-oxidant in the fruit family and they are a heart healthy food.  A tip to get the pomegranates arils out of its shell is to cut the pomegranate in half.  Over a bowl slap the outer flesh with a wooden spoon and the arils will fall out.

Immune-Boosting Chopped Salad

Serves 4


6 cups mixed greens (Endive, Butter Lettuce, Radicchio)
1 large red apple, diced
1 cup raw almonds
12 dates, chopped
1/2 cup clover sprouts
1/2 cup sliced green olives
1/2 cup pomegranate arils
1/2 cup cilantro, chopped

2 cloves garlic, minced
2 limes, juiced
¼ cup extra-virgin olive oil
2 tbsp mustard
2 tbsp raw honey
1 tbsp fresh rosemary, finely chopped
½ tsp Himalayan salt
½ tsp freshly cracked black pepper

Combine all salad ingredients in a large bowl.  In a separate bowl whisk together the dressing ingredients.  Plate your salad and serve the dressing on the side.  Enjoy.



*Use organic local produce when possible.

White Bean Green Chili

Our white bean green chili can be served as a vegetarian dish or add shredded chicken to the chili for the meat lovers in the family.

White Bean Green Chili

What You’ll Need:

6 cups vegetable broth
2 chicken breasts, steamed and shredded (optional)
2 (15 oz.) cans Great Northern beans, drained
1 (15 oz.) can Garbanzo beans, drained
2 cups small leaf spinach
2 cups salsa verde
1 teaspoon ground cumin

Optional Garnish:
Fresh cilantro, chopped
Diced avocado
Shredded Monterey Jack
Sour cream

Serve your White Bean Green Chili with organic, non GMO tortilla chips

What You’ll Do:
Add all chili ingredients together in a large soup pot. Bring to a boil; reduce heat and simmer until warm. Serve immediately with desired garnishes.

White Bean Green Chili

*Always use organic ingredients when possible.

Paleo Stuffing

Stuffing is one of our favorite side dishes at Thanksgiving or Christmas dinner. Our Paleo stuffing is a great alternative to serve this holiday season. With friends and family in town for the holidays we must take into consideration our guests dietary restrictions. We have come up with a recipe that everyone can enjoy. Our Paleo stuffing is gluten-free, vegetarian, Paleo friendly, dairy-free and has no sugar added. With that being said we didn’t sacrifice any of the flavor with this dish. It will be a new holiday favorite. Try our Paleo Stuffing recipe and in the comments below let us know how much you loved it.

Paleo Stuffing

What You’ll Need:
6 cups toasted gluten-free bread cubes*
4 tablespoons coconut oil
1 large onion, chopped
3 stalks celery, diced
1/2 cup dried cranberries
1 red apple – chopped (leave peel on)
2 teaspoons dried sage
2 teaspoons dried thyme
1 1/2 teaspoons dried rosemary
2 eggs, lightly beaten
2 cloves of garlic, minced
2 cups vegetable broth
salt and pepper to taste

Optional: Handful of chopped walnuts
2 cups cooked Vegetarian or Beef Chorizo

What You’ll Do:
Preheat the oven to 325°F.

In a large skillet over medium heat melt two tablespoons of coconut oil. Add the onion, celery, spices and garlic. Cook until the veggies are tender. Transfer the spiced veggie mixture to a large bowl with the bread cubes. Mix in the optional chorizo with its juices. Add in the chopped apples and cranberries. Pour in the broth and lightly beaten eggs. Mix well. Transfer the stuffing mixture to a lightly oiled 8×10” baking dish. Cover with foil and bake for approximately 40 minutes. Remove the tin foil and add the optional walnuts. Continue to bake uncovered for another 10 minutes or until the stuffing is golden brown. Enjoy!

*Paleo Stuffing Option: My local Whole Foods carries Paleo bread cubes made with almond flour around the holidays, check your local store for availability. To make your own Paleo stuffing cubes use the recipe below. Make the recipe a couple days in advance so that the Paleo Stuffing can dry to the consistency of regular bread cubes. Chopping the Paleo stuffing mix into cubes after it is cool allows them to become crusty quickly. Store covered until ready to use.

Paleo Stuffing

Paleo Stuffing Cubes

What You’ll Need:
1/2 cup coconut flour
2 teaspoons baking powder
1/2 teaspoon sea salt
4 large eggs
2 teaspoon apple cider vinegar
2 1/2 Tablespoons unsweetened applesauce
2 1/2 Tablespoons raw honey, warmed
1/2 cup coconut oil

What You’ll Do:
Preheat oven to 350°F. Stir together all dry ingredients. Set aside.

Blend the eggs, applesauce and vinegar in a food processor or blender for about 5 seconds. Slowly add in the warmed honey and coconut oil and blend until combined.

Add the dry ingredients and blend until well combined. Pour into a 2 quart baking dish. Bake for 20-25 minutes or until a toothpick inserted in the middle comes out clean. Remove from oven and allow to cool.


If you would like to learn more about going gluten-free check out our previous blog post: Is Gluten Making Your Face Break Out?

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