Recipes

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  • Blog by PhytoFit, LLC.
    • Vegetable Tofu Scramble

    Ingredients:

    1. 1 cup chopped green onions
    2. 2 garlic pods crushed or diced
    3. 1 red, yellow or orange pepper, diced fine
    4. 2 cups portobello mushrooms sliced and diced
    5. ¼-½ cup organic veggie broth
    6. 2 cups broccoli chopped
    7. 1 14-oz. block of extra firm tofu (drained, dried & crumbled)
    8. ½ cup Nutritional Yeast (more if necessary)

    Spice mix:

    1. 1 tsp Mrs. Dash garlic & herb seasoning
    2. 1/2 tsp. turmeric powder
    3. 1/2 tsp. curry
    4. 1/2 tsp. onion powder
    5. 1/2 tsp. smoked paprika
    6. 1/2 tsp. salt
    7. 1/2 tsp. black pepper
    8. 1 tsp. garlic powder
    9. 1/8 tsp. (or less) cayenne pepper

    Directions:

    Sauté green onions on medium heat in ¼ cup veggie broth until tender. Add all the diced veggies and sauté on medium for about 10 minutes or until desired tenderness. Add more veggie broth only if the mixture gets dry on the bottom of the pan, but don’t make it too wet.
    While sautéing veggies, drain the tofu in a strainer; place on paper towels and press to remove all excess water. Use a fork to crumble tofu into small pieces. Pat dry with a paper towel. Once dry and veggies are desired tenderness, add tofu to sautéed veggies.
    Top with spice mixture; carefully fold spices into mixture being careful not to mash the tofu too much. If needed, add more veggie broth one tablespoon at a time. Once ingredients are well incorporated and heated, remove from heat and add nutritional yeast.

  • Blog by PhytoFit, LLC.
    • Sweet Potato Breakfast Tortillas

    4 servings
    Ingredients:

    1. 3 cups cubed, peeled sweet potatoes (for extra fiber, don’t skin the potatoes)
    2. 1 tbsp taco seasoning*
    3. 1 red onion chopped
    4. 1 red pepper chopped
    5. 1 can black beans, drained and rinsed
    6. ¼ – ½ cup vegetable broth
    7. 8 tortillas (I used Extreme Wellness Regular or Spinach)
    8. Fresh or jarred salsa
    9. Guacamole
    10. ½ cup sliced green onions
    11. chopped fresh cilantro (to taste), optional
    12. Louisiana hot sauce (to taste), optional
    13. *Taco seasoning: (can be stored in air-tight container)

    Mix

    1. 1 tsp Mrs. Dash garlic & herb seasoning
    2. 1 tablespoon chili powder
    3. 2 teaspoons ground cumin
    4. ½ teaspoon garlic powder
    5. ½ teaspoon onion powder
    6. ½ teaspoon smoked paprika
    7. ¼ teaspoon crushed red pepper flakes
    8. ¼ teaspoon dried oregano

    Directions

    1. Preheat oven to 400 F and line a baking sheet with parchment paper or silicone mat. Rinse sweet potato cubes under cold water and shake off excess water. Toss with taco seasoning until well coated. Spread on pan and roast for 15 minutes, then stir. Cook an addition 15 minutes or until tender and brown.
    2. In the meantime, sauté chopped onions and peppers in vegetable broth until tender. Add black beans and simmer for 5 minutes. When sweet potatoes are soft, remove from the oven. Fold sweet potatoes into onion/bean mixture.
    3. Spoon cooked sweet potato mixture into tortillas. Top with salsa, guacamole, green onions, and/or cilantro. Drizzle with hot sauce and serve.
    4. To make guacamole, chop avocados in a bowl; add juice of one lime and ½ teaspoon of taco seasoning.
  • Blog by PhytoFit, LLC.
    • Overnight Oats

    Ingredients:

    1. 1 measure old-fashioned oats
    2. 1 measure your choice plant milk
    3. pinch of salt (this seems unimportant but I assure you it makes a giant difference

    Instructions:

    Add ingredients to a mason jar or plastic container with a lid.
    Add:
    1/2 tsp cinnamon (or more) per cup oats
    1 tsp. maple syrup or coconut sugar (or none) per cup oats
    Any stewed or frozen fruit: berries, apples, peaches
    Now, the magic: Place the lid on and place the jar in the fridge overnight. And, if you’re in a rush or only have quick-oats on-hand you can do the same thing waiting only 30 minutes for the perfect consistency. Just stir and eat cold, warm or heated in a microwave.

    Ingredients:

    1. 1/2 cup rolled oats
    2. 1/2 cup non-dairy milk, I prefer vanilla soy milk

    Optional toppings in the morning:

    1. drizzle pure maple syrup
    2. 1-2 tablespoons natural peanut butter
    3. fresh or frozen blueberries
    4. sliced banana
    5. diced apples
    6. chopped dates or raisins
    7. chopped walnuts or almonds
    8. hemp or ground flaxseeds
    9. sprinkle of cinnamon

    Instructions:

    Combine the oats and non-dairy milk in a small container, preferably with a lid. Cover and refrigerate overnight.
    In the morning, you can eat the oats cold, or heat them in the microwave for 1 minute. Top with optional toppings. My favorite combination is with blueberries, chopped walnuts, dates and a drizzle of maple syrup.
    That’s it! Enjoy!
    Make-ahead: You can make several of these oats and have breakfast ready all week long. If you make 5 jars on Sunday evening, they will keep quite well until Friday in the refrigerator.

    Overnight Oatmeal Flavors:

    1. Blueberry Overnight Oats: Use fresh or frozen blueberries as the fruit. You can also use blueberry yogurt if you wish.
    2. Monkey Oats: Substitute mashed banana for the yogurt. Add 1-2 tbsp peanut butter and a handful of mini chocolate chips.
    3. Banana Bread: Add 1/4 tsp cinnamon and 1-2 tbsp crushed walnuts or pecans with the dry ingredients. Use sliced banana as your fruit of choice.
    4. Cinnamon Apple: Add 1/4 tsp cinnamon or apple pie spice. Use diced apple as your fruit of choice, and add 1-2 tbsp raisins and some crushed walnuts if desired.
  • Blog by PhytoFit, LLC.
    • Mexican Cheese Spread

    Ingredients:

    1. 1 cup raw cashews
    2. 1 cup salsa (more if needed)
    3. ½ cup nutritional yeast
    4. ¼ tsp garlic powder
    5. ¼ tsp onion powder
    6. ¼ tsp Mrs. Dash garlic & herb seasoning
    7. ¾ tsp cumin
    8. ¼ tsp chili powder

    Directions:

    Soak cashews overnight in water. Drain before preparing spread.

    In a high speed blender jar, add salsa, nutritional yeast, seasonings and cashews. Blend on high until spread is smooth. Add additional salsa until the desired consistency is reached. Keeps for 1 week.

  • Blog by PhytoFit, LLC.
    • Guiltless Chocolate Mousse

    Makes 12 servings
    Ingredients:

    1. 3/4 cup non-dairy almond milk (or other non-dairy milk)
    2. 6-8 Medjool dates pitted
    3. 1 package low-fat silken tofu, drained
    4. 1 package low-fat firm tofu, drained and pressed
    5. ½-3/4 cup Hershey Cocoa Special (based on your taste)
    6. 2 tsp vanilla extract
    7. 12 large strawberries

    Directions:

    Soak dates in almond milk for 15 minutes. Place in a high-speed blender and blend on high till dates have liquified.
    In the meantime, prepare your tofu by draining both packages, then press excess water from the firm tofu. Allow firm tofu to rest on paper towel to remove additional water.
    Combine almond milk, tofu, cocoa, and vanilla in the jar of a high-speed blender. Blend on medium speed until thoroughly combined. Clean sides of jar as needed.
    Refrigerate 2-3 hours before serving, or freeze for up to 1 hour prior to serving. Place in a dessert dish and top with a beautiful strawberry. Enjoy!

  • Blog by PhytoFit, LLC.
    • Crunchy Apple-Pear Crisp

    Makes 10-12 Servings
    Ingredients:

    1. 6 Gala apples
    2. 2 Green pears
    3. ½ cup apple juice
    4. ¼ cup lemon juice
    5. 3 tsp cinnamon separated
    6. 3 cups old-fashioned oats
    7. 1 cup whole wheat flour
    8. ¾ cup finely chopped walnuts
    9. 3/4 cup organic maple syrup
    10. 2 tsp vanilla extract

    Directions:

    Using the SaladMaster food processor, slice the apples and pears using cone #3. If you do not have the food processors, chop and core apples leaving the skin intact. Arrange apples and pears in the bottom of a 9”x13” pan (I use the SaladMaster 12” Gourmet Skillet.) Toss with lemon juice and 2 tsp of cinnamon; toss to evenly coat. Pour apple juice over the apples and pears.
    In a separate bowl, combine old fashioned oats, whole wheat flour and nuts. In a liquid measuring cup, combine maple syrup and vanilla extract; mix well. Add to the oats mixture and combine well. Sprinkle the oat mixture on top of the apples/pears.
    If using the 9”x 13” pan, bake in a preheated oven for approximately 60 minutes or until the apples are soft and the crunchies (top layer) are…crunchy! If using the SaladMaster Gourmet Skillet, bake covered on the stovetop for 50 minutes (begin on medium, when it clicks, turn to low). Put under a broiler the last 10 minutes to “crisp-up and brown” the crunchies.
    Enjoy!

  • Blog by PhytoFit, LLC.
    • Cowboy Caviar

    Makes 8-10 Servings
    Ingredients:

    1. 1 can (12 oz) black beans, drained & rinsed
    2. 1 can (12 oz) black-eyed peas, drained & rinsed
    3. 1 can (12 oz) red beans, drained & rinsed
    4. 2 cups corn (frozen or fresh)
    5. 1 pint cherry tomatoes, sliced in half or quartered
    6. 2 leeks, diced
    7. 1 large orange bell pepper (or 2 small); you can use yellow, green or red
    8. 1 jalapeno, finely diced
    9. 1 avocado, diced
    10. 1/5 cup cilantro, chopped
    11. 1/5 cup lime juice
    12. 1 tsp Mrs. Dash garlic & herb blend
    13. 1 tsp chili powder
    14. 1 tsp smoked paprika
    15. 1 tsp cumin
    16. Pepper to taste

    Directions:

    Rinse and drain canned beans. Wash vegetables and finely chop leek* (or onion), peppers, avocado and cilantro. Wash and half/quarter cherry tomatoes according to their size. Cook corn until tender, about 10 minutes. Cool completely.
    Dressing: In a small bowl, mix lime juice, jalapeño and spices. Mix all ingredients together in a large bowl; blend well. Refrigerate until served.

    Serving ideas:

    This crowd-pleasing-recipe compliments any picnic and potluck dinner. Double the batch and enjoy leftovers all week for lunch served over a bed of arugula, spinach or Romaine for a wonderful salad. It also makes a great topping for a baked potato or sweet potato.

    Layered salad/jar prep idea:

    In a quart-sized Mason jar with a lid, begin with your mixed dressing adding about 1-2 tablespoons along with jalapeño peppers. Then start layering ingredients: 1-2 tablespoons of chopped leeks; ¼ cup chopped tomatoes, ¼ cup chopped peppers; ¼ cup corn; 1/8 cup black beans; 1/8 cup black eye peas; and 1/8 cup red beans. Pack the remaining jar with your greens and close. Have avocados on the side.
    *Be careful as leek greens can be very dirty.

  • Blog by PhytoFit, LLC.
    • Broccoli & Mushroom Soup

    Makes 10 Servings
    Ingredients:

    1. 2 leeks chopped fine
    2. 4 cloves garlic, diced
    3. 1 cup vegetable broth
    4. 2 carrots diced
    5. 1 large head broccoli chopped, stem peeled and chopped
    6. 1 large or 2 medium sweet potatoes cubed
    7. 1 pint of portobello mushrooms sliced
    8. 2 cup nut milk
    9. 3/4 cup nutritional yeast
    10. 1 tablespoon light miso paste
    11. 2 teaspoon turmeric
    12. ½ teaspoon black pepper or to taste

    Directions:

    Clean leeks and chop fine, white & green sections. Sauté in a 7-quart pot with vegetable broth. When soft, add garlic, chopped carrots, broccoli, and sweet potatoes. Cook on medium heat for 20 minutes. Add chopped mushrooms, enough nut milk to cover all vegetables, miso and dry spices. Cook till all veggies are tender approximately 30 minutes. Add nutritional yeast; use an immersion blender or add in batches to a high-speed blender to puree vegetables until creamy. You can leave some vegetables in small chunks.
    Serve with homemade 100% whole wheat bread. Enjoy!

  • Blog by PhytoFit, LLC.
    • Bodacious Beet Burgers

    Makes 6 Servings

    Ingredients:

    1. ½ teaspoon smoked paprika
    2. ½ teaspoon dry mustard (mustard powder)
    3. ½ teaspoon ground cumin
    4. ½ teaspoon ground coriander
    5. ¼ teaspoon ground turmeric ½ cup minced shallots
    6. ¼ cup vegetable broth
    7. 4 garlic cloves, minced
    8. 1 cup finely shredded raw beets (SaladMaster cone #1)
    9. 1 cup minced portobello mushrooms (SaladMaster cone #2)
    10. 2 cups cooked black beans, rinsed and well-drained
    11. 1 cup cooked farro or sorghum
    12. 1 tablespoon ground flaxseeds
    13. 1 tablespoon white miso paste
    14. ½ cup old-fashioned rolled oats, ground into a coarse flour
    15. ½ cup ground walnuts
    16. 6 100% whole-grain buns

    Directions:

    In a large skillet, heat dry seasonings for 90 – 120 minutes until fragrant. Add shallots and vegetable broth; cook till shallots are soft. Add garlic and cook briefly, stirring to ensure the garlic does not burn. Add beets and mushrooms. Cook over medium heat until all moisture is absorbed.
    In the meantime, add black beans to the food processor. Add the cooked grain, flaxseeds, and miso. Pulse the mixture to combine. Add the cooked vegetables, ground oats and walnuts. Pulse lightly until the mixture holds together when pressed between your thumb and forefinger. Using a measuring cup, make equal-sized burgers shaping into balls and then flattening into patties. Refrigerate for a minimum of 30 minutes.
    Preheat the oven to 375 degrees F. Line a baking sheet with a silicone mat or parchment paper and arrange the burgers on it. Bake for 30 minutes, gently flipping the patties about halfway through. These are great served on Ezekiel buns. I have also rolled these like hot dogs and wrapped in spring roll wrapper and cooked as finger food.

  • Blog by PhytoFit, LLC.
    • Balsamic-Glazed Beet Greens, Tart Cherries & Walnuts

    Makes 4 Servings
    Ingredients:

    1. 1 red or Vidalia onion, sliced thin
    2. 2 large bunches beet greens
    3. ½ cup vegetable broth (divided)
    4. 1/4 cup dried tart cherries (could substitute raisins)
    5. 1 tablespoon organic maple syrup
    6. 6 cloves garlic, chopped
    7. 1/4 cup walnuts
    8. 2 tablespoons balsamic or other flavored vinegar or to taste (I used Olive Tap Cherry Riserva)

    Cleaning/Prep Instructions:

    Make sure your beet greens are cleaned properly. If you can find organic beets, soak your beets about 5 minutes in water that has ¼ cup of white vinegar to remove any pesticides that may have been used in the garden. Rinse well after soaking.

    Instructions:

    Bring 1/2 cup vegetable broth to a boil, add your onions and sauté until translucent. Add cherries, beet greens and maple syrup. Cover and cook over medium-high heat stirring occasionally until greens are tender, about 10 minutes, adding more broth if necessary.
    Meanwhile, in a small skillet, sauté garlic in ¼ cup of vegetable broth until soft, about 2-3 minutes; don’t let it burn. Stir in walnuts and remove from heat. Toss together greens, garlic/walnut mixture and Cherry Riserva balsamic vinegar.

  • Blog by PhytoFit, LLC.
    • PB&J Overnight Oats

    We all have those days when there’s just no time to prepare a wholesome, healthy breakfast. If you are like me, there are full weeks where I know that breakfast will be a challenge. Overnight Oats are the answer to this problem! These hearty and healthy oats can be prepared on Sunday and they will last throughout the week. Add your favorite toppings the night before or have them in a separate container ready to “grab-and-go” on the run.

    I used PB2 Pure powder for a low-fat breakfast without added sugar. You get all of the taste of peanut butter, all of the plant-based protein and only 1.5 grams of fat compared to 15 grams in regular, creamy peanut butter.

    This upcoming week, make your mornings more enjoyable with Overnight Oats!

    Makes 2 servings

    Ingredients:

    4 tablespoons PB2 Pure powdered peanut butter

    1 tablespoon date paste (optional for additional sweetness)

    2 cups plant-based milk

    1 cup old-fashioned rolled oats

    2 tablespoons white chia seed ground

    4 tablespoons of Strawberry Chia Jam Pinch of salt (optional)

    Optional toppings:

    Vegan mini chocolate chips

    Cacao nibs

    Unsweetened coconut flakes

    Chia seeds

    Ground flax seed meal

    Chopped strawberries

    Instructions:

    1. In two 16-ounce jars with lids, combine PB2, plant-based milk and date paste; stir to combine completely.
    2. Add rolled and chia seed. Stir well.
    3. Cover and refrigerate at least 4 hours or overnight.
    4. Add optional toppings prior to eating.
    5. Serve this hot or cold (I prefer cold!)
    6. Overnight oats are good in the refrigerator for up to 5 days.

    Visit the PhytoFit website for more Overnight Oats recipes.

  • Blog by PhytoFit, LLC.
    • Yellow Lentil Soup with Sweet Potatoes & Gingered Carrots

    With temperatures dropping this weekend, here is a delicious lentil soup I created based on your recommendations. This doesn't have that much "heat," but certainly you can add more. Don’t leave out the gingered julienne carrots and onions as they really add the finishing touch to the soup. Enjoy.

    Ingredients:

    1-1/2 cups dry yellow lentils (washed)

    6 cups vegetable broth

    1 medium sweet potato cubed

    1 medium red onion chopped

    3 medium carrots sliced

    1 teaspoon cumin

    1 teaspoon turmeric

    1 teaspoon curry

    1 teaspoon chili powder

    2 tablespoons fresh parsley chopped

    4 tablespoons fresh ginger, peeled and chopped (divided)

    1/2 tablespoon of extra virgin olive oil

    1 medium carrot julienned

    1 medium red onion julienned

    1-2 tablespoon(s) pure maple syrup

    1. Wash and drain yellow lentils. Pour into a soup pot and add vegetable broth. Place on medium high heat and add sweet potatoes, carrots and tomatoes.
    2. In the meantime, sweat onions on medium low heat for 6-8 minutes until translucent. Add chopped garlic and 2 tablespoons ginger and sauté for 2-3 minutes stirring so that the garlic does not burn. Add tomato paste and seasonings. Stir ingredients together adding water to form a paste.
    3. Once the onion mixture has cooked about 10 minutes, add this to the pot of boiling lentils. Cook until lentils and sweet potatoes are tender about 40 minutes total.
    4. In a skillet, heat the extra virgin olive oil. Add julienned onions and stir-fry 5 minutes. Then add the julienned carrots and chopped ginger. Stir-fry an additional 3 minutes; add the maple syrup. Caramelize the veggies for a couple of minutes.
    5. To plate, pour the lentil soup into a bowl and top with caramelized carrots. Serve with pita bread or naan.

    Click Here to Download for Print

  • Blog by PhytoFit, LLC.
    • Peanut Butter Brownie Bites

    Reese’s Peanut Butter Cups were a favorite of mine. The mixture of chocolate and peanut butter was simply amazing. These Peanut Butter Brownie Bites combines the richness of cocoa and peanut butter for a deliciously guilt-free pleasure. Eat cautiously!

    Ingredients:

    1 1/2 cups cooked or 1 (15 ounce) can no-salt-added or low-sodium black beans, rinsed and drained

    8-10 medjool dates pitted or 1 1/4 cups chopped dates

    1/2 cup plant-based milk

    2 tablespoons raw peanut butter

    3/4 cup cocoa powder

    3 tablespoons ground flax meal

    3/4 cup warm water

    1 teaspoon baking powder

    1 teaspoon vanilla extract or vanilla bean powder

    Optional:
    Sprinkle non-dairy mini chocolate chips on top prior to baking.

    Instructions:

    • Preheat oven to 325 degrees F.
    • Line muffin tin with parchment paper or use silicon muffin tray.
    • Prepare flax eggs by placing three tablespoons of ground flax meal mixed with ¾ cups warm water. Allow to sit for 5 minutes before combining with other ingredients.
    • Place dates and milk in a blender and blend until smooth.
    • Place all ingredients in a food processor; blend until smooth. Pour batter into prepared muffin tins; top with mini chocolate chips if using.
    • Bake for 20-25 minutes. Cool completely.
    • Store in a covered container in the refrigerator up to one week. These brownies also freeze well.

    Click Here to Download for Print

  • Blog by PhytoFit, LLC.
    • Creole Rice

    Recipe of the Week:

    Creole Rice

    Serves: 8-10

    Creole Seasoning Mix:

    2 whole bay leaves

    1/4 teaspoon dried oregano leaves

    1/2 teaspoon salt (optional)

    1/2 teaspoon white pepper

    1/2 teaspoon ground red pepper (preferably cayenne)

    1/2 teaspoon sweet paprika

    1/2 teaspoon black pepper

    1/2 teaspoon dried thyme leaves

    1/2 teaspoon sweet basil leaves

    Rice Ingredients:

    2 cups wild rice

    4 cups low sodium vegetable broth

    Creole Sauce Ingredients:

    1 cup peeled and chopped tomatoes (preferably Creole tomatoes)

    1 cup chopped onions

    1 cup chopped celery

    1 cup chopped sweet peppers

    1 tablespoon chopped garlic

    2 cups vegetable broth (divided)

    1 cup canned tomato sauce

    1/2 teaspoon tabasco sauce

    Instructions:

    • Combine all ingredients in the seasoning mix and set aside.
    • Rinse rice thoroughly. Combine rice and vegetable broth in a large pot and cook according to directions.
    • While rice is cooking, heat 1/2 cup of vegetable broth in a large skillet. Stir in tomatoes, onions, celery, peppers, garlic and seasoning. (You may want to use half of seasoning mix at first and test for “heat.”) Sauté until onions are transparent about 5 minutes stirring occasionally. Stir in broth, sauce and tabasco; bring to a boil. Reduce heat and allow to boil for 20 minutes, stirring occasionally. Remove bay leaves.
    • When rice is fully cooked, remove from stove. Serve rice with Creole Sauce on top.
    • Leftover seasoning can be jarred for future use if applicable.

    Click Here to Download

  • Blog by PhytoFit, LLC.
    • Plant-Based Cottage Pie

    Recipe of the Week

    As our days get shorter and the nights grow cooler, you may find yourself looking for traditional comfort foods. I took a traditional shepherd’s pie recipes and put my own plant-based twist on it to make this deliciously comforting Plant-Based Cottage Pie. I hope you will like it.

    Plant-Based Cottage Pie

    Serves 10

    Ingredients:

    Lentils:

    1 cup brown lentils (I used Timeless lentils)

    2 cups low sodium vegetable broth

    Mashed Potatoes:

    4 large Yukon gold potatoes peeled

    4 cloves of garlic peeled

    1/4 cup nutritional yeast

    1/2 plant-based milk (I used soy milk)

    Pie filling:

    1 purple onion chopped

    3 carrots sliced

    1/2-pound sliced portobello mushrooms

    3 celery stalks chopped

    1/4 cup chopped parsley

    1/4 cup fresh thyme chopped

    2 tablespoons of chopped garlic

    2 cups edamame or English peas

    2 cups low sodium vegetable broth

    1/4 cup whole wheat flour

    Instructions:

    • Lentils: Thoroughly wash lentils. In a 1-quart sauce pan, add lentils and vegetable broth. Cook for 45 minutes until lentils are tender. Remove from heat.
    • Mashed potatoes: Shred or dice potatoes in small pieces. In a steamer basket, cook potatoes with garlic until tender. Remove from heat. With a potato masher, mash potatoes, garlic and milk until smooth. Stir in nutritional yeast.
    • Pie filling:
    • In a cool pan, add onions, celery and mushrooms and sauté on medium heat in the moisture from the veggies. Cook for 5-8 minutes or until the until the onions become transparent. In the meantime, in a bowl, whisk together vegetable broth and flour. Once the onions are cooked, add the chopped garlic, parsley, thyme and edamame or peas to the mixture. Pour in the vegetable broth/flour mixture and allow to thicken.
    • Assembly:
    • Preheat your oven to 350˚F. Using a 4-quart roasting pan or 13” x 9” casserole dish, layer your mixtures beginning with a layer of lentils, then pie filling and topping with the mashed potatoes. Bake in the oven for 30 minutes or until the potatoes brown on top.

    Click Here to Download

  • Blog by PhytoFit, LLC.
    • Rainbow Smoothie

    Smoothies—you either love them for their deliciousness or hate them because they can be too energy dense and somewhat sinful! For me, a smoothie is the perfect pre-workout fix that provides energy for a tough morning gym routine. Packed with an abundance of antioxidants, vitamins, minerals and fiber, I enjoy my smoothies with arugula, frozen fruit, almond milk and “extras.” If you have never had a green smoothie, try adding spinach as it has a milder taste for beginners. You may also switch-up your greens with either kale, broccoli or Romaine lettuce. Each provides a different flavor and variety is extremely important for our gut microbiome, (more to come on that topic).

    A smoothie is also a great way to hide many fruits, veggies, and those “extras.” For example, adding one quarter teaspoon of turmeric, ginger and freshly ground black pepper to my smoothie enhances the powerful antioxidant levels and improves my recovery. Before I drink my smoothie, I stir in two tablespoons of ground flax seed meal for my daily dose of omega 3 fatty acids. This could be added before blending my smoothie; however, I like the “chewiness” from adding the ground flaxseeds prior to drinking.

    Rainbow Smoothie

    Makes 2 servings

    Ingredients

    12 ounces almond milk (or other plant-based milk)

    2 cups baby spinach, kale or arugula

    1 cup frozen mango

    1 cup frozen raspberries (may substitute blueberries or cherries)

    1 apple deseeded with skin

    4 ounces silken tofu

    4 tablespoons ground flaxseed meal

    Optional: “Extras”

    1/4 teaspoon turmeric with a pinch of black pepper

    1/4 teaspoon ginger

    1 tablespoon cocoa

    1-2 teaspoons nut butter or PB Powder

    Instructions

    1. Place all ingredients in the blender jar in the order listed. Blend on high for approximately 1 minute. Time may vary based on the type of blender you are using.
    2. Divide into two servings and enjoy.

    Click Here to Download

  • Blog by PhytoFit, LLC.
    • Rainbow Salad with Farro

    Recipe of the Week:

    Rainbow Salad with Farro

    Recipe by: Debbie Zimmerman www.phyto-fit.life

    Serves: 4-6

    Ingredients:

    1 cups farro, uncooked

    2 cups low sodium vegetable broth

    1 cup water

    1 quart baby spinach or kale

    2 cups shelled edamame or English peas

    1/2 cup diced red bell pepper

    1/2 cup diced orange pepper

    1/4 cup chopped red onion

    1/2 cup white raisins

    1/4 cup lime juice

    4 tablespoons balsamic vinegar

    1 cup fresh or frozen pineapple, diced

    Fresh spinach or kale (optional)

    Instructions:

    • In a 3-quart saucepan, combine the farro*, vegetable broth and water, bring to a boil. Reduce heat to low, cover and simmer for 45-50 minutes or until tender. Rinse and drain farro; allow to cool. Transfer farro to a mixing bowl and stir in remaining ingredients. Chill 1-2 hours before serving. Serve on a bed of spinach or baby kale.

    *To quicken the cooking process, soak farro overnight covered in water just as you would dry beans.

    Click Here to Download

  • Blog by PhytoFit, LLC.
    • DebZ’s Cheezy Veggie Boat

    Serves 6

    Ingredients:

    3-4 small spaghetti or delicata squash, seeds & membrane removed

    1 sweet onion chopped

    1/2-pound shiitake mushrooms chopped

    1/4 cup low sodium vegetable broth

    2-3 cloves of garlic

    1/4 cup fresh, chopped parsley

    3 carrots chopped

    1 jar low-fat marinara sauce

    1 pound broccoli fleurettes

    Nutty Parm:

    1/2 cup nutritional yeast

    1/2 cup walnuts

    1/2 teaspoon onion powder

    1/2 teaspoon garlic powder

    1 teaspoon Italian seasoning

    Instructions:

    • Boats: Prepare squash by slicing in half lengthwise, removing the seeds and its membrane. In a shallow roasting pan with 1/2 inch of water, place squash flesh side down in water. Cook in 350-degree oven for 45-60 minutes or until tender. Remove from oven. Carefully remove from the water and allow to cool enough to handle.
    • Sauce: Sauté onions and mushrooms in vegetable broth until tender. Add garlic, parsley, marinara sauce and broccoli. Cook on medium heat until broccoli is tender. Remove from heat.
    • Once the squash has cooked and cooled, place each squash on a cookie sheet lined with parchment paper. If you are using spaghetti squash, take a fork and rake down the length of the squash to shred the flesh so it looks like spaghetti. (Leave the spaghetti in the cavity. Fill each cavity with broccoli/vegetable sauce and top with nutty parm. Bake in the oven for 30 minutes.
    • Nutty Parm: Place all ingredients in a blender and turn on high until coarsely ground. This texture should resemble parmesan cheese.

    Click Here to Download

  • Blog by PhytoFit, LLC.
    • Carrot Cake Overnight Oats

    Recipe of the Week:

    Mornings are usually a rush and having a grab-and-go breakfast is a great way to reduce any possible stress if running late. Overnight oats can be prepared on Sundays and will hold all week until you are ready to enjoy. I like making enough for several days so that I don’t have to think much in the morning. This recipe is dedicated to my father, Jerry Kent, who always “celebrated” a special occasion with a carrot cake!

    Carrot Cake Overnight Oats

    By Debbie Zimmerman

    Servings: 1

    Ingredients:

    1/2 cup old fashion oats

    1/4 cup grated fresh carrots cooked

    2 tablespoons raisins

    2 tablespoons crushed canned pineapple

    1/4 teaspoon cinnamon

    1 tablespoon chia seeds ground

    1 teaspoon ground walnuts (optional)

    3/4 cup of plant-based milk (soy, almond or cashew)

    Instructions:

    • In a pint-sized jar with a lid, begin to layer ingredients in the order listed adding your plant-based milk last. Seal with a lid and place in the refrigerator until ready to each. Before eating, stir all the ingredients until well mixed. You can enjoy these overnight oats without cooking or can pour into a bowl and heat for two minutes. Can hold in the refrigerator 5 days.

    Click Here to Download

  • Blog by PhytoFit, LLC.
    • Cherry-Pomegranate Nice Cream

    Serves: 4

    Ingredients:

    1/4-1/2 cup pomegranate juice

    2 cup frozen sweet cherries

    2 frozen bananas

    3 tablespoons pure maple syrup

    1 teaspoon pure vanilla bean powder or alcohol-free vanilla extract

    2 tablespoons ground flax seeds

    Instructions:

    • Blend all ingredients in a high-powered blender until well incorporated. Be careful not to over process. Add additional pomegranate juice if necessary.

    Click Here to Download

  • Blog by PhytoFit, LLC.
    • Sweet Potato Black Bean Burger

    Inspired by Blue Zone Kitchen Cookbook

    Serves 4

    Ingredients:

    1-1/2 cups rolled oats

    1 cup peeled, mashed, cooked sweet potato

    1 cup mashed black beans

    ½ teaspoon salt

    2 teaspoons onion powder

    1 teaspoon ground cumin

    1 teaspoon smoked paprika

    ½ teaspoon black pepper

    ½ teaspoon chipotle powder, optional

    4 whole wheat burger buns

    The sauce:

    ¼ cup toasted pepitas

    ¼ cup good-quality salsa Verde

    The toppings:

    1 avocado, sliced

    ½ cup loosely packed sliced kale

    Click Here to Download

  • Blog by PhytoFit, LLC.
    • Garlic & Herb “Cheese” Spread

    1 12.3 ounce package extra firm silken tofu

    1/2 cup garbanzo beans (rinsed and drained)

    2 1/2 tablespoons fresh lemon juice

    2 tablespoons nutritional yeast

    1/4 cup of vegetable broth or as needed

    1/4 teaspoon garlic powder

    1/2 tablespoon finely chopped fresh parsley

    1/2 tablespoon finely chopped fresh thyme

    1/2 tablespoon finely chopped basil

    1 shallot, minced

    Instructions:

    • Place the tofu, beans, lemon juice, nutritional yeast and garlic powder in a food processor and process until smooth adding small amounts of vegetable broth to reach proper consistency. Once smooth, add herbs and minced shallot and “pulse” until well incorporated.

    Click Here to Download

  • Blog by PhytoFit, LLC.
    • Mothers Day Brunch

    Whole Grain Blueberry Pancakes

    Makes 10 4” pancakes

    Ingredients:

    1 cup whole wheat flour

    3/4 cup rolled oats

    1/4 cup course-grind cornmeal

    1/4 cup ground walnuts

    1/4 cup flaxseed meal

    1 teaspoon baking powder

    1/2 teaspoon baking soda

    1/2 cup unsweetened applesauce

    2 cups unsweetened plant-based milk

    2 tablespoons of vinegar

    1 cup blueberries, fresh or frozen.

    Instructions

    1. In a medium bowl, stir together the whole wheat flour, oats, cornmeal, walnuts, salt, baking powder, and baking soda. In a separate bowl, mix plant-based milk with vinegar. Allow to set for a minute. Add applesauce to milk mixture, stir together. Pour milk mixture into dry ingredients; mix well.
    2. Heat a skillet over medium heat; add a light coat of cooking spray. Pour about 1/3 cup of batter per pancake onto the skillet. Cook until bubbles begin to form in the center, then flip and cook until browned on the other side.

    Warm Blueberry Syrup

    1 cup of frozen blueberries

    1 tablespoon pure maple syrup

    1 cup of water

    1 teaspoon corn starch

    In a small sauce pan, add blueberries, maple syrup and water; allow to boil 2-3 minutes. Meanwhile, dissolve the corn starch in 1 tablespoon of cold water. Add to boiling blueberries. Allow to simmer 2 minutes.

    Chocolate Banana Muffins

    Ingredients:

    1/2 cup unsweetened cocoa powder

    2 cups whole wheat flour

    1/2 teaspoon ground cinnamon

    1 teaspoon baking soda

    1/2 teaspoon salt

    1/2 cup plant-based milk (soy, almond, oat, etc.)

    2 tablespoons ground flax meal

    1/4 cup unsweetened applesauce

    2 large ripe bananas

    1/2 cup chopped dates

    1/3 cup organic maple syrup

    1 teaspoon pure vanilla extract

    Instructions:

    Preheat the oven to 350°F. Line muffin pan with parchment paper.

    • Sift together flour, cocoa powder, cinnamon, baking soda, and salt in a large mixing bowl.
    • In a blender, combine plant-based milk, flaxseeds, banana, applesauce, chopped dates, maple syrup, and vanilla. Puree until dates are dissolved.
    • Fold the banana mixture in with the dry chocolate flour mixture.
    • Spoon the batter into prepared muffin cups. It will be good and thick.
    • Bake for 20-25 minutes. Stick a toothpick into the center of the to check for doneness.
    • Remove the muffins from the oven. Let it cool for 10 minutes and remove from the pan. Enjoy

    Garden-Fresh Omelet

    Serves: 2

    Ingredients:

    For the Omelet Batter:

    3/4 cup chickpea flour

    3/4 cup unsweetened soy milk

    2 teaspoons apple cider vinegar

    2 teaspoons nutritional yeast

    1 teaspoon Mrs. Dash Herb & Garlic seasoning

    1/2 teaspoon turmeric

    1/4 teaspoon baking soda

    For the Vegetables:

    1 cup broccoli florets

    6 large portobello mushrooms, sliced

    1 small onion chopped

    1 tomato, chopped

    2 cloves garlic, chopped

    Instructions:

    • Combine soy milk and apple cider vinegar in a small bowl. Mix dry omelet ingredients together in a medium bowl; stir-in soy milk mixture until smooth, you may need to add more non-dairy milk if mixture is too thick to pour. Batter should be the thickness of pancake batter. Let stand while vegetables are cooking.
    • In a 10-inch skillet, heat 2-3 tablespoons water; sauté onions for 3-5 minutes until translucent. Add broccoli and mushrooms; sauté on medium heat 3-5 minutes. Add chopped tomatoes and garlic; stir fry 2-3 minutes. Remove from heat and divide into two separate dishes.
    • On a non-stick griddle, pour half of the batter into a cool pan and spread to cover the bottom. Spoon half of the vegetables on top of the omelet batter. Cover and cook omelet over medium heat until the omelet bubbles and starts to firm up along the edges.
    • Cover with a lid and cook for another minute. Remove from heat and allow to steam for 5 minutes.
    • Repeat to make second omelet. Serve with salsa or fresh fruit.

    Double Chocolate Peanut Butter Pie

    Serves 10

    Ingredients/Crust:

    1-1/2 cups Ezekiel Almond Cereal

    1 cup walnuts

    1/2 cup cashews

    1/3 cup pure maple syrup

    Ingredients/Filling:

    2 12.3-ounces boxes of Mori-Nu Silken Tofu Extra-Firm

    1 cup non-dairy chocolate chips

    3 tablespoons Hershey Cocoa Special

    1/2 cup smooth peanut butter

    1 tablespoon vanilla extract

    Topping: (optional)

    Chopped walnuts

    Mini chocolate chips

    Instructions:

    For the crust:

    • Put dry ingredients in a blender and process till crumbly. Add maple syrup and blend till incorporated.
    • Spread crust mixture in a deep-dish pie plate or a 13” x 9” casserole pan. Put to the side.

    For the filling:

    • Drain tofu in a strainer and remove any extra liquid.
    • Melt the chocolate chips in a small sauce pan on low stirring often to ensure chocolate is not burning.
    • Combine tofu, melted chocolate, cocoa, peanut butter and vanilla in a blender. Process on high until mixture is smooth, scrapping sides often.
    • Pour pie filling into prepared pie crust. Refrigerate 4 hours prior to serving.
    • Sprinkle with toppings if using.
    • This will hold in the refrigerator up to 5 days.

    Click Here to Download Recipes

  • Blog by PhytoFit, LLC.
    • Chocolate Cherry Nice Cream

    Serves 6-8

    We all enjoy a nice dessert after dinner. In the heat of Florida, “nice cream” (a dairy free frozen dessert you make at home) is always a welcomed treat. I like to have a large bag of frozen bananas in the freezer at all times to make nice cream. I wait until the bananas are really ripe before freezing—that is when they are the sweetest. Chop them in 1” pieces and allow them to freeze several days before making the nice cream. (Ok, if you can’t wait, at least one day in the freezer before blending!) This Chocolate Cherry Nice Cream combines two of my favorites—chocolate and cherries. By the way, if you don’t like cherries, try frozen mangos, blueberries, strawberries or other frozen fruits. All are sinfully delicious!

    Ingredients:

    4 large very ripe bananas frozen

    2 cups frozen cherries

    1+ cup vanilla almond milk or other plant-based milk

    1/3 cup cocoa

    2 teaspoons vanilla extract

    Optional toppings:

    Chopped frozen cherries

    Chopped walnuts

    Vegan mini chocolate chips

    Instructions:

    • To freeze your bananas, peel and chop bananas into 1” pieces. Place in Ziplock Freezer Bag at least 1-2 days prior to making nice cream.
    • In a high-speed blender (see note if you are not using a high-speed blender), add 1 cup almond milk, cocoa and vanilla extract. Add two frozen bananas and two cups of cherries to the blender; blend on high. Slowly add remaining bananas until all are incorporated. Do not over blend! You may need additional almond milk, but be careful not to add it too quickly.
    • This makes an excellent soft-serve. I like to freeze in 5-ounce containers for future treats. If you do freeze smaller portions, remove them from the freezer and place in the refrigerator an hour before serving to allow them to soften.

    Note: If you don’t have a high-speed blender, you may want to add the bananas and cherries on a slower basis. Start with one cup of bananas and one cup of cherries, and slowly add the remaining ingredients.

    Click Here to Download

  • Blog by PhytoFit, LLC.
    • Yummy Chocolate Bran Banana Bread

    Reports on chocolate date back several centuries. There are varying claims regarding its medicinal purposes, such as it having anti-inflammatory properties and its ability to reduce blood pressure. Chocolate comes from the cacao pod, which is grown on the Theobroma cacao tree. Translated, the Greek word, Theobroma, means “Food of the gods.” The Mayan and Aztek Indians believed it was a “Gift from the gods.” Nevertheless, it has been known as an aphrodisiac, but those claims have yet to be confirmed. It has been shared that Casanova and Montezuma both believed in its stimulating powers, and drank copious amounts of the then-liquid brew. Today, the global chocolate market exceeds $1 billion, and Valentines Day is one of its busiest seasons. (Maybe Casanova was on to something!) Recipe by Debbie Zimmerman

    Ingredients:

    2 cups All Bran Buds Cereal

    3 tablespoons ground chia seeds

    2 cups King Arthur Organic Whole Wheat Flour

    ¾ cup cocoa

    1 tablespoon baking powder

    1 teaspoon baking soda

    4 medjool dates

    2 cups almond milk

    4 large ripe bananas

    1/2 cup organic maple syrup

    1 tablespoon vanilla extract

    Instructions:

    • Preheat oven to 350 F. Prepare 2 glass loaf pans or a 9” x 13” casserole dish with a little oil. Line the bottom and sides with parchment paper for easy.
    • In high-speed blender jar, crush All Bran Bud Cereal, leaving a quarter of the Buds whole. Pour into mixing bowl and add chia seeds. Sift together whole wheat flour, cocoa, baking powder and baking soda. Sift into bran mixture.
    • In the blender jar, add almond milk and dates. Process until dates are almost dissolved. Add bananas, maple syrup and vanilla extract. Blend well.
    • Pour banana milk mixture into flour; using mixer, blend well. The batter should be thick. If necessary, add more milk. Pour batter into prepared pans. Bake approximately 45 minutes or until done; do not overbake. Remove from oven and allow to cool. Lift the bread using the ends of the parchment paper.

    Click Here to Download

  • Blog by PhytoFit, LLC.
    • Cheesy Broccoli & Mushroom Casserole

    Serves: 6

    Preparation Time: 30 minutes

    Ingredients:

    2 pounds of broccoli florets

    12 ounces mushrooms, sliced

    1 large onion, thinly sliced

    Sauce:

    5 ounces extra firm silken tofu

    1-1/4 cup unsweetened soy or almond milk, or more if needed to adjust consistency

    1/2 cup nutritional yeast

    6 large garlic pods

    1 teaspoon onion powder

    1 teaspoon garlic powder

    1/4 teaspoon black pepper, or to taste

    1/4 teaspoon cayenne pepper

    1/4 teaspoon smoked paprika

    Topping:

    1/4 cup whole grain bread crumbs

    Nutty Parm (optional)

    Instructions:

    • Preheat oven to 350 F.
    • Beans: Blanch broccoli in boiling water for 2-3 minutes. Drain and set aside.
    • In a large skillet, sauté in water onions till tender; add mushrooms and cook until they have lost most of their liquid. Add broccoli to onion/mushroom mixture. Fold mixture into a 9” x 9” baking dish.
    • Sauce: Add sauce ingredients to a blender; blend until smooth. Pour sauce over broccoli mixture. Top with bread crumbs. (Optional) Nutty Parm *
    • Bake uncovered at 350 degrees until bubbly, about 40 minutes.

    Nutty Parm

    1/2 cup walnuts

    1/2 cup nutritional yeast

    1 teaspoon garlic powder

    1 teaspoon onion powder

    1 teaspoon Mrs. DASH garlic & herbs

    1/4 teaspoon chili powder

    Pinch of salt (optional)

    Blend all ingredients in a high-speed blender or food processor. Mix or pulse until finely ground. Can be safely stored in the refrigerator for up to one month.

    Click Here to Download

  • Blog by PhytoFit, LLC.
    • OMG-Omega-3 Oats & Whole Wheat Baguettes

    Following a whole-food, plant-based nutrition plan can be challenging when it comes to buying bread as most Adding oatmeal to bread provides moisture and a soft, but lightly chewy texture. This bread is slightly sweet due to the organic maple syrup and cinnamon. The walnuts in the OMG Omega-3 Mix add a crunch that is very satisfying. It is wonderful as a breakfast bread, or as my husband says, “It’s dessert!” Recipe by Debbie Zimmerman.

    OMG-Omega-3 Oats & Whole Wheat Baguettes

    Ingredients:

    2-3 cups King Arthur Organic 100% Whole Wheat Flour (divided)

    1 cup of old fashion oats

    2 packages Fast Acting Yeast

    2 tsp cinnamon

    ¼ tsp salt

    2 cups water @ 120-130 degrees F

    ½ cup Organic maple syrup

    ½ cup OMG-Omega-3 Mix

    ½ cup almond milk (or other plant-based milk)

    OMG-Omega 3 Mix:

    This mixture was inspired by Brenda Davis, MS, RD/LDN

    ½ cup Organic ground golden flaxseed meal

    ½ cup Organic ground chia seeds

    ½ cup Organic hemp seeds

    ½ cup ground pumpkin seeds

    ½ cup group walnuts

    Mix all together and store in an airtight jar in the refrigerator.

    Instructions:

    • In a large mixing bowl, combine 1 cup of oats, 2 cups of 100% whole wheat flour, 2 packages of Fast Acting Yeast, cinnamon and salt. Stir well, incorporating the yeast with the flour.
    • Heat water to 120 to 130 degrees F. I usually boil the water then add the refrigerated organic maple syrup, and the temperature gets down between 120-130 quite quickly. Be careful, you don’t want a higher temperature as it will kill your yeast and you don’t want a lower temperature as it will not activate your yeast. Use a candy thermometer for accuracy.
    • Once water mixture is the proper temperature, pour into flour/yeast mixture, mix well. Slowly, fold in OMG Omega-3 mixture, almond milk and enough whole wheat flour to form a nice ball that is soft and smooth. I use the KitchenAid mixer with dough hook and knead about 7-8 minutes. You have added enough flour when the dough begins to leave the sides of the bowl and is no longer sticky to touch.
    • Transfer dough to a large bowl, cover with a clean towel and allow to rise until doubled in size, about 30-45 minutes. (Note: I don’t oil the bowl. Yes, it will stick a little, but this is easily scraped off.) Once the dough has almost doubled in size, punch down dough allowing excess air to release, and allow to rest for 5 minutes. In the meantime, prepare your kneading area. I use a silicone mat with a little additional whole wheat flour.
    • Divide dough into two balls. Knead several times to release air pockets; you may need additional flour (not too much). With a rolling pin, roll-out into a rectangle according to the size of bread loaf you want, then roll into a log shape. We prefer baguettes.
    • Repeat with the second ball of dough. Preheat the oven to 350 degrees F while your loaves are rising a second time for approximately 20-30 minutes. Place loaves in oven and bake for 35 minutes (smaller loaves) up to 50 minutes for larger loaves.
  • Blog by PhytoFit, LLC.
    • Chocolate Pumpkin Muffins

    Servings: 12 muffins

    INGREDIENTS

    1/2 cup unsweetened cocoa powder

    2 cups whole wheat flour

    1-1/4 teaspoons Pumpkin Pie Spice* (see below)

    1 teaspoon baking soda

    1/2 teaspoon salt

    2 tablespoons ground flax meal

    1/2 cup plant-based milk (soy, almond, oat, etc.)

    1/4 cup unsweetened applesauce

    1-1/2 cups cooked or canned pumpkin puree (not canned pumpkin pie)

    3/4 cup chopped dates

    1/3 cup organic maple syrup

    1 teaspoon pure vanilla extract

    1/4 cup non-dairy dark chocolate chips (optional)

    INSTRUCTIONS

    Preheat the oven to 350°F. Line muffin pan with parchment paper.

    • Sift together flour, cocoa powder, cinnamon, nutmeg, ginger, cloves, baking soda, and salt in a large mixing bowl. After sifting, add your ground flaxseeds to dry ingredients.
    • In a blender, puree plant-based milk, pumpkin, applesauce, chopped dates, maple syrup, and vanilla.
    • Fold the pureed pumpkin mixture in with the dry chocolate flour mixture.
    • Spoon the batter into prepared muffin cups.
    • Bake for 20-25 minutes. Stick a toothpick into the center of the muffin to check for doneness.
    • Remove the muffins from the oven. Let it cool for 10 minutes and remove from the pan. Enjoy

    Serving size: 1 muffin

    Nutrition: Calories: 146; Carbs: 31g; Fat: 1; Protein: 4g; Sodium: 115mg; Sugar: 8g; Fiber: 5g

    Click Here to Download

  • Blog by PhytoFit, LLC.
    • Phytofit Chopped Rainbow Salad

    PhytoFit Salad

    Serves: 6

    Preparation Time: 20 minutes

    Ingredients:

    For the Slaw:

    2 cups shredded raw green cabbage

    2 cups shredded raw purple cabbage

    1 cup shredded apples

    1 cup shredded pear

    1 cup shredded raw beets

    1 cup shredded raw carrots

    1/2 cup raisins, craisins or dried cherries

    Zest of one lemon

    Juice of one lemon

    Instructions:

    • Shred and combine all slaw ingredients in a large bowl. Add zest and lemon juice to protect apples and pears.

    3-2-1 Salad dressing:

    3 tablespoons of favorite balsamic vinegar

    2 tablespoons of Dijon mustard

    1 tablespoon of pure maple syrup

    Instructions:

    • Mix salad dressing ingredients in a bowl on dressing jar. I used a reusable plastic “ketchup” bottle and shake vigorously. Dressing will stay in the refrigerator for 7- 10 days (if it lasts that long!).

    Click Here to Download

  • Blog by PhytoFit, LLC.
    • Super Bowl LV Burger

    Inspired by Blue Zone Kitchen Cookbook

    Serves 4

    Ingredients:

    1 cup cooked sweet potato peeled & mashed

    1 cup black beans drained & mashed

    1-1/2 – 2 cups rolled oats

    4 ounces baby portabella mushrooms, chopped

    1 small red onion, chopped

    1 tablespoon balsamic vinegar

    1/2 teaspoon salt

    2 teaspoons onion powder

    1 teaspoon garlic powder

    1 teaspoon ground cumin

    1 teaspoon smoked paprika

    1/2 teaspoon black pepper

    1/2 teaspoon chipotle powder, optional

    4 whole wheat burger buns

    Instructions:

    • Preheat oven to 350°
    • In a skillet on low heat, sauté chopped onions and mushrooms until they begin to sweat. Once sweating, increase the heat to medium temperature and cook until both are very dry. Add vinegar to the skillet to deglaze; allow moisture to evaporate.
    • In the meantime, coarsely grind oatmeal in blender or food processor; set aside.
    • In a food processor, combine the sweet potato, black beans, onion/ mushroom mixture, salt, and spices; incorporate the ground oats.
    • Let mixture rest for 5 minutes to absorb extra moisture. Form the mixture into 4 patties.
    • Bake at 350° for 30 minutes flipping burgers after 20 minutes.

    Click here to download

  • Blog by PhytoFit, LLC.
    • Broccoli & Tempeh Stir-fry

    Tempeh is made from fermented soy beans. It is an excellent source of plant protein and is low in fat. This recipe creates a rainbow of colors including green, red, orange and yellow. Of course, it is packed with PHYTOnutrients that will improve your immune system and make you look and feel great! Recipe Inspired by www.PCRM.org

    Broccoli & Tempeh Stir-fry

    Makes 10-12 servings

    Ingredients:

    2 packages original tempeh

    2 pounds chopped broccoli

    1 large onion

    3 peppers one of each red, yellow and orange chopped

    2 chopped carrots

    3 tablespoons chopped garlic

    3 tablespoons chopped ginger (or 1 tablespoon ground ginger)

    ¾ cup vegetable broth (I prefer Imagine brand)

    2 tablespoons Braggs Liquid Aminos

    5 cups cooked whole-wheat Israeli couscous or cooked quinoa prepared with vegetable broth

    Instructions:

    • Chop tempeh in ¼-1/2” pieces. Using a 7-quart wok, heat the vegetable broth.  Add tempeh and onion; allow to cook for 8-10 minutes. Add broccoli, peppers, carrots, garlic and ginger. Stir-fry till veggies are tender but still crisp.
    • While veggies cook, prepare whole wheat couscous according to recipe, but substitute vegetable broth for water. Israeli couscous is much larger than its cousin regular couscous. I order the 100% whole wheat online. Once the couscous has absorbed all of the broth, transfer to a large bowl.
    • When veggies are the desired tenderness, add Liquid Aminos and blend.  Pour veggies over couscous and toss. Serve immediately.
    • Meal prep ideas:  This is a great entrée for leftover. Store in individual containers to grab-and-go for work-day lunches. This also makes a great stuffing for a pita-pocket, just add arugula or chopped greens.
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