Bison Butternut Squash Bowls

For me, eating plant-based means that I base most of my diet on a variety of vegetables, yet still include consciously chosen meats as a protein and heathy fat source. When it comes to making dishes with meat in them, I’m always sure to source from local, grass fed animals that are pasture raised.

Bison is one of my favourite type of meats as it’s packed with protein, iron and zinc, all of which are essential for energy production and various other bodily functions. Squash is super low in sugar, and is a great source of potassium and fibre making it a healthy carbohydrate option. I also included lots of grass fed butter, however it can be subbed for coconut oil if you are looking for a dairy-free option. As for the hash, feel free to get creative with your veggies. However you decide to make this dish, you’ll want to make extra because it’s even better the next day!

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Bison + Veggie Hash

1-2 cloves garlic
1 large onion
2-3 stalks celery
2 medium zucchini
1-2 medium carrots, grated
2 pounds grass fed ground bison
1 bunch parsley, finely chopped

Butternut Squash Bowl

3 small butternut squash cut in half
1-2 tbsp grass fed butter

Method

Preheat oven to 350 degrees F. Cut squash in halves and place on a baking sheet facing up, rubbing butter and salt and pepper to taste. Place in oven. 

Chop garlic and sauté in large pan with butter then adding onion, stir for 3-5 minutes. 

Add chopped celery, zucchini and grated carrots. Mix in the ground bison and cook everything together until tender and bison is cooked all of the way through. Add salt and pepper to taste.

Once squash is cooked, and starts to turn golden brown, remove from the oven. Scoop the bison and veggie hash into the butternut squash bowls, adding extra butter if desired. Sprinkle with chopped parsley for added flavour and colour. Serve warm and enjoy! 

Beetroot Latte

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If you’re a fan of beets, you’ll fall in love with this delicious and naturally sweet beet latte recipe!

I’ve been a fan of beets for a long time but was pretty skeptical about making it into a latte. The first time I tried was at a local coffee shop downtown, and instantly fell in love. I knew I had to recreate it at home. It’s creamy, frothy, and packed with plant based goodness!

You can make it with steamed beets, but for myself personally, I prefer the texture a little more smooth, so I opted for beetroot powder instead.

What is Beetroot Powder?

Beetroot Powder is essentially a form of concentrated Beets. Because it’s a powder, it dissolves in liquid easily and (depending on what blender you have) won’t leave any “chunks” in your latte. It’s also a great source of iron, and can help support heart, blood and liver health.

I hope you love it just as much as I do!

Ingredients

1 cup nut milk
1/2 cup water
1 tsp coconut oil
1 tsp beetroot powder
1/2 tsp vanilla
1/2 tsp ground ginger
1/2 tsp cinnamon

Optional

1 tbsp collagen peptides
1 tsp maple syrup

Method

Add all ingredients to a high-speed blender and blend on the highest setting for 60 seconds. Pour into your favourite mug, and enjoy!


If you make this recipe and decide to share it on Facebook or Instagram, don’t forget to tag me @plentyfullme + #plentyfullme! I love seeing your delicious recreations!

Jackfruit Sliders

These jackfruit sliders are one of my favourite things to make right now. Think pulled pork - but VEGAN. #mouthwatering

Now, before I get into the recipe, I would like to give a big shout out to Silver Hills Bakery. I love supporting companies like Silver Hills because of their dedication to making plant-powered foods from organic, sprouted whole grains (hi easy digestion!) and a simple list of ingredients! Their aim is to ensure that the nutrient-dense power of sprouted foods and their contribution to a healthy lifestyle is shared in as many places as possible.

A Little More on Sprouting…

Sprouting ensures your blood sugar levels stay steady and provides energy to power you through a full day’s work and play. When grains begin to sprout, vital enzymes are released, breaking down starch stores and digestive inhibitors. This is why sprouted grains have lower glycemic index levels as well as increased soluble fibre and protein. High starch foods leave you foggy and lethargic. But whole sprouted grains’ complex carbs fuel your most important organ - your brain. Plus, essential nutrients, like B vitamins and vitamin C, are made more available to the body, giving you a boost of focus and mental alertness.

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Method

Sautee jackfruit over medium heat and sprinkle on a few of your favourite spices (mine: cumin seed, coriander, smoked paprika, garlic powder, turmeric). Cook till soft/falling apart.

Now make the slaw: using a mandolin, shred red cabbage finely, then in a bowl toss with ACV, vegan mayo, and salt and pepper.

For the chipotle cream: blend together equal parts cashews and water then add a saucy chipotle pepper (or 2) with adobo sauce. Mix in with jackfruit.

Assemble: on buns (I used Silver Hills sprouted burger buns), pile on some hummus, slaw, jackfruit, greens and finish with a sprinkle of sesame seeds. Enjoy!

If you want to get your hands on some Silver Hill Products - click here!


This recipe was sponsored by Silver Hills Bakery, however all opinions are my own. I only recommend products that I know, trust and love! Thank you for supporting companies that support Plentyfullme.

No Bake Lemon Poppyseed Bliss Balls

No bake lemon poppyseed bliss balls - need I say more? These golden balls of deliciousness are full of protein, healthy fats and contain anti-inflammatory properties thanks to Botanica Health’s turmeric lemonade mix!

It’s totally optional, but I think it adds a little more zing, and you get the extra benefits.

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Ingredients

1 1/2 cup oats
1/2 cup cashews, raw
3 tbsp cashew butter
1/4 cup coconut nectar (can also use maple syrup)
Juice + zest of 2 lemons
1 tsp vanilla
Pinch of sea salt
3 tsp poppy seeds
Optional: 1 tbsp Botanica Health Turmeric Lemonade Mix

Method

Add the oats to your blender and blend until a fine flour forms.

Transfer flour into a food processor and add cashews. Pulse until finely ground.

Add all remaining ingredients except for the poppy seeds. Pulse until a thick dough forms.

Now, add the poppyseeds and pulse until well combined.

Roll into small balls. ENJOY!

These keep best when stored in an air tight container in the fridge for up to 10 days, or you can freeze them for up to a month.

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This recipe was sponsored by Botanica Health, however all opinions are my own. I only recommend products that I know, trust and love! Thank you for supporting companies that support Plentyfullme.

All About Cannabidiol AKA CBD

shown here is the revive drops.

shown here is the revive drops.

Cannabinol (CBD) is majorly trending in the wellness space as of late - and for very good reasons! Before we dive into all things CBD, I want to include a quick vocabulary session, so that we are all understanding of the terms used in this blog post.

Cannabis: the marijuana plant.

Cannabidiol (CBD): the major non-psychoactive component of cannabis.

Canniboid: chemical compounds of cannabis that affect the human body when the plant is consumed.

THC: the psychoactive constituent of cannabis that gets users “high.”

Got it? Okay, moving on!

As more research is found, cannabis has been gaining more recognition for its health and wellness benefits. However, depending on your countries cannabis laws, products with THC might not be a legal option for you (yet). Plus, you might not want to get stoned, and CBD-based products can offer the same benefits without the high.

Many people use CBD products to help with chronic pain, headaches, anxiety, depression, and insomnia. It is also becoming a popular ingredient in beauty and skincare products, mostly due to anti-inflammatory qualities. You can even find CBD bath bombs, eye masks and lip balms!

Choose Full-Spectrum

Be sure to seek out full-spectrum CBD over CBD isolate. The hemp plant contains hundreds of therapeutic compounds: cannabinoids, terpenes, flavonoids, amino acids and more that work synergistically with our bodies to support our health. These compounds activate one another and work best in unison, so choose products that contain a range of compounds, not just CBD, for maximum benefits.

How it Works in the body

Our bodies contain an endocannabinoid system, which consists of cannabinoids and cannabinoid receptors. These receptors are located in our central nervous system, including the brain, and the peripheral nervous system. Cannabinoid receptors act like locks and can only be opened with a specific key called a cannabinoid. Cannabinoids are chemical messengers whose primary goal is to keep our body in homeostasis (aka balance). Because cannabinoid receptors are located all over the body, CBD has a very different effect on our system. In fact, CBD can help regulate a variety of physiological and cognitive processes such as pain, mood, appetite, memory, immunity, digestion, and reproductive health.

When there are imbalances in the endocannabinoid system, it can lead to imbalances anywhere in the body. Cannabinoids, like CBD, can match our natural internal cannabinoids and help bring the body back into a state of homeostasis.

My Experience with CBD

I started taking CBD in March of last year. I’ve been taking it pretty consistently since then, and I’ve noticed changes in my stress/anxiety levels, joint inflammation and my sleep. When I’m taking CBD, I sleep way more soundly. Falling asleep is a breeze, and once I’m sleeping, it’s a very deep sleep. I’ve also noticed my body reacts less to stress. I love using CBD as a way to wind down from my day or when I’m feeling overly nervous, anxious or stressed out. 

I mainly use CBD oil sublingually, or I’ll add it into my latte or elixir, but lately, I’ve been loving the convenience of the pen (see picture below).

Start Slowly and Monitor Results

If you’re just getting into CBD, start with a small, consistent dose, monitor results and adjust as you go. CBD products are generally considered individualized, meaning everyone experiences the plant differently. There isn’t a standard dose that works well for everyone, so start with a small dose (like 5 to 10 mg) twice daily and monitor how you feel. It takes time for our bodies to adjust and find the right balance of cannabinoids in the system, so commit to a consistent dose twice a day and go from there.

What’s the Best Way to Take CBD?

Sublingual (tinctures): Some tinctures are oil-based, while others are alcohol-based. Tinctures allow for consistent dosing of CBD since they come with measured droppers. You squeeze a few drops (or more, depending on how much you’re looking to consume) under your tongue and you hold it there for 30 seconds. Under the tongue is an effective way to consume CBD because it absorbs more directly into your bloodstream, so your body doesn’t waste much of it.

Oral (capsules): Surprisingly, taking CBD orally often has the lowest bioavailability, or, the lowest absorption by your body. If you think about the digestion process, you’ll start to understand why: Your food passes through a lot of enzymes that break it down as it goes through your digestive tract. In general, not much of the CBD taken in capsule form is absorbed (only 20%!).

Inhalation (vape pens): The lungs are highly permeable, and so this is another good method in terms of higher bioavailability. It can work faster than other methods since the vapour goes straight into your circulation.

Topical (creams and salves): Our skin is our largest organ, and we absorb a lot more through our skin than you would think. CBD not only absorbs through our skin, but it also can be more bioavailable than most other methods. While CBD used topically has the same effects as CBD used in the other methods above, many of these products contain added ingredients that can provide additional therapeutic value.

As you can see, there are a lot of options out there. If you live in Canada and are interested in trying CBD, I would highly recommend FeelCBD - click here to get $10 off your first order. I’ve been loving the Natural and Calm pen along with the Focus tincture. It’s the perfect morning-midday-evening setup!

More on the company: FeelCBD is a local company based out of Vancouver, BC. Their goal is to bring together the benefits of hemp-derived full spectrum CBD and plant-based essential oils to create wellness experiences that enhance your quality of life. They believe in creating products that only contain natural and necessary ingredients. Nutritionist approved!

For more information from FeelCBD, check out their Instagram by clicking here.

With more and more research coming out about the health benefits of the cannabis plant, it’s an amazing time to add CBD to your health and wellness routine!

shown here is the calm disposable pen.

shown here is the calm disposable pen.

shown here is the natural disposable pen.

shown here is the natural disposable pen.


Disclaimer: This blog post is for educational purposes only. It is not designed to diagnose, treat or cure. We are all unique, for your individual health concerns, it is essential to discuss these with a Holistic Nutritionist or relevant health professional.

This post was sponsored by FeelCBD, however all opinions are my own. I only recommend products that I know, trust and love! Thank you for your ongoing support – I know you guys will love these products!

Hormone Balancing Coconut Butterscotch Chocolate Bars

Whenever people hear the word "hormones," their minds are quick to jump to our reproductive hormones: estrogen, progesterone, and testosterone. But in reality, our bodies host a network of around 50 different hormones that keep us functioning properly. I like to think of hormones as our bodies internal messengers. They play a huge role when it comes to looking and feeling our best. They determine the status of our weight, mood, digestion and virtually every other factor in our well-being. Which is why keeping them balanced is so important.

If you’re interested in reading more about how to balance your hormones, check out this blog post here.

As for the recipe, I’m SO excited to share this with you! I love taking unhealthy recipes and transforming them into something that’s good for us. So, in partnership with Organic Traditions, I give you my no-bake coconutty, butterscotchy, chocolatey bars of GOODNESS. I know - a mouthful, but I really don’t know what else to call them. I was going to call them bounty bars, but those don’t really have a butterscotch middle do they? I guess all that matters is that they taste amazing - and trust me THEY DO. Not only do they satisfy the sweet tooth, but they also contain two herbs that support your hormones and contribute to your reproductive health.

1.) MACA

Maca enhances adaptability, supports hormone production and thyroid function. Also great for mood, energy and libido.

Important to note: there are three different kinds of maca - red, black and yellow. Yellow is the most commonly available and usually the least expensive. It packs a similar nutritional punch of minerals, fatty acids, amino acids and micronutrients as the other two kinds. However, red and black maca is far more superior when it comes to health benefits and healing. Also, gelatinized maca is more potent and easier on digestion than raw maca.

This is a great maca blend that includes red and black as well as additional probiotics for gut health.

HOW TO USE MACA POWDER

Maca has a strong and robust “butterscotch” flavour that is paired nicely with chocolate (hence the bounty bars). Maca mixes well with sweeter breakfasts, like oatmeal, chia pudding, yogurt, smoothies, and granola, and is a great addition to desserts. You can even add 1/2 tsp into your morning coffee for an additional boost.

2.) SHATAVARI

Supports both male and female hormones. Specifically improves fertility and helps reduce symptoms of PMS and menopause.

HOW TO USE SHATAVARI

Shatavari has a bittersweet taste and some find it unpleasant. If this is the case for you, you can turn to capsules as a method for ingesting or take it in powdered form by adding a tsp into a glass of warm coconut milk with some honey or yacon syrup to sweeten it. You can also try mixing it into elixirs, smoothies, raw desserts etc.

I love the quality of this shatavari powder - it’s the one I use.

If you’d like to learn more about the amazing benefits of shatavari click here to read this blog post by Organic Traditions - it’s very detailed!

On that note, I am very thankful to be partnering with Organic Traditions on this recipe because I love their products so much! They use high-quality sourced herbs and superfoods to create amazing powders and unique blends for hormone balancing, stress management, digestion, energy, and so much more. You can read more about their products here. Also - see notes below for a special discount code!

Now onto the recipe!

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Ingredients

Coconut layer

1/2 cup coconut flour
1/2 cup almond flour
1 tbsp shredded coconut, unsweetened
1/3 cup coconut oil, melted
2 tbsp coconut butter, melted
2 tbsp maple syrup

Butterscotch layer

1/2 cup creamy almond butter
1/4 cup coconut oil, melted
1/4 cup maple syrup
2 tsp maca powder (I used this one)
1 tsp vanilla
Pinch of sea salt
Handful of mulberries (I used this one)

Chocolate layer

1/2 cup chocolate chips
1 tbsp coconut oil
2 tsp shatavari powder (I used this one)
Pinch of sea salt

Method

Coconut Layer: In a large-sized bowl, mix all ingredients until thoroughly combined. Line 8x8 baking dish with parchment paper and pack down mixture into base.

Butterscotch Layer: Add all ingredients into a saucepan and whisk continuously over medium heat until completely liquified. Pour onto coconut layer spreading out evenly until completely covered.

Chop mulberries in small pieces and sprinkle on top of the butterscotch layer.

Set in freezer for 20 minutes.

Chocolate Layer: Using a double boiler, melt the chocolate chips and coconut oil, while stirring a few times until completely smooth. Remove from heat and add in shatavari powder. When combined, pour over the frozen butterscotch layer, spreading out evenly. Sprinkle with sea salt and set back in the freezer for 10 minutes to harden.

Once chilled, lift both sides of the parchment paper to remove the chocolate goodness and lay it flat on a cutting board. Using a large knife, slice into 1/2 inch bars and ENJOY! These tend to melt fast, so keep in the fridge or freezer!

Notes

  • Instead of almond butter, you can use any other nut butter.

  • You can sub maple syrup for honey or coconut nectar.

  • To purchase Organic Tradition products, you can save 20% with discount code PLENTY20 - Click here to purchase.

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Disclaimer: This blog post is for educational purposes only. It is not designed to diagnose, treat or cure. We are all unique, for your individual health concerns, it is essential to discuss these with a Holistic Nutritionist or relevant health professional.

This post was sponsored by Organic Traditions, however all opinions are my own. I only recommend products that I know, trust and love! Thank you for your ongoing support – I know you guys will love these products!

For more inspiration and information from Organic Traditions, check out their Instagram by clicking here.

Cashew Protein Cookies

COOKIES YAS - There's always a good time to bake cookies, even in this heat, amirite?

Crunchy on the outside and gooey on the inside - I don’t know how else to describe the PERFECT cookie. These are gluten-free, naturally sweetened, and full of protein, fibre and healthy fats. Baaasically, everything you need to fuel your day with a side of sweet.

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Ingredients

1/3 cup coconut oil, melted
1 cup cashew butter
1/2 cup maple syrup
2 cups cassava flour
1 scoop vanilla protein powder *see notes
1 tsp vanilla
1 tsp baking soda
Pinch of sea salt
1/4 cup chocolate chips

Method

Preheat oven at 350 degrees F. Throw all ingredients (except chocolate chips) into a medium-sized bowl and mix with a hand mixer until batter is fluffy.

Using a spatula, fold in chocolate chips.

Once combined, shape dough into 1-inch balls and place on a baking sheet with 1-1/2 inch space in between.

With a fork, gently press a criss-cross pattern into each dough ball to flatten. If you find your fork sticks to the dough, you can drop it in a bit of flour.

Now pop your cookies into the oven and bake for 8-10 minutes. When done, remove from oven and let cool before serving.

Notes


Thank you for supporting companies that support Plentyfullme. This post contains an affiliate link. If you purchase from the link above, I’ll make a small profit at no extra cost to you. I only recommend products that I know, trust and love! Thank you for your ongoing support – I know you guys will love this product!

Raspberry Chia Jam

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The ultimate solution for all your sticky, fruity cravings! Jam is one of those things that can go on anything and everything sweet. Kind of like peanut butter, which makes sense as to why they go so well together.

Healthy and super yummy, this will be a forever staple in my kitchen.

Ingredients

2 1/2 cups frozen raspberries
1/4 cup chia seeds
2 tablespoons lemon juice
Optional: 1-2 tablespoons maple syrup

Method

Mash everything with a fork until well combined.

Store in an air tight container in the refrigerator, for about 1 week.

What Are Adaptogens and How Can They Improve Our Wellbeing?

Let's talk ADAPTOGENS!

Adaptogens are my favourite family of herbs because of their powerful capabilities. If you're unfamiliar with adaptogens, basically they're a class of plants used for their healing abilities to balance, restore and protect your body as a whole. I like to think of them as little miracles. They were granted their name because of their distinctive ability to adapt their function according to your body's need. An adaptogen doesn't have a specific action, nor does it target a particular body region. Instead, it benefits the body as a whole and can respond to any influence or stressor that it needs to. So amazing!

Under a variety of conditions, our bodies are incredibly resilient and adaptive. However, it cannot accomplish the demands of whatever happens to be thrown its way without proper nutrition and physiological support. Stress and even fatigue seem to be a massive struggle for most people. It can profoundly impact our mental health and quality of life. Chronically elevated cortisol levels can affect every system in the body, such as burnt out adrenal glands, overstressed digestive tract, rapid ageing, anxiety, cancer, chronic fatigue, common cold, hormone imbalance, irritable bowel disease, auto-immune disorders, thyroid conditions, and weight loss resistance.

For this reason, I always make sure to incorporate adaptogens into my diet every single day. These rejuvenating plants improve and recharge the health of our adrenal glands, counteracting the harmful effects of stress. Cells are accessed more energy and the ability to eliminate toxic byproducts to help the body use oxygen more efficiently. The more cellular energy we have, the more likely we can boost the adrenals and strengthen the ability to cope with stress, anxiety and fatigue.

When an adaptogen has completed its job, the herbs are eliminated/ absorbed into the body without any side effects. They work slowly and gently, so you must be patient because healing doesn’t happen overnight. However, with my experience over the years and witnessing changes within my clients, I can firmly say, the benefits are undeniable, and the effects are long-lasting.

Here are 7 of my favourite adaptogens.

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Ashwagandha: The Soothing Adaptogen

The easer of anxiety, depression and sleep issues. It has immuno-modulating effects that boost the immune system and aid the body in lowering cortisol levels. Ashwagandha can balance hormones and reduce the impact of chronic stress and adrenal fatigue. These essential qualities make this herb super effective when it comes to supporting the adrenal glands.

How to Use Ashwagandha:
Blend a teaspoon into a smoothie or latte. This is the ashwagandha powder I use.

Astralagus: The Stress Buster

Astralagus increases the amount of anti-stress compounds our bodies use to prevent and repair stress-related damage. By reducing the ability of stress hormones like cortisol, astralagus boosts immunity and shields the body from the effects of stress.

How to Use Astralagus:
20-30 drops into your morning juice or smoothie. This is the Astralagus tincture I like.

Medicinal Mushrooms: The Immune Nourishers

Funguses with antioxidant properties include Reishi, Chaga, Cordyceps, Lions Mane, Turkey Tail, Shiitake, and Maitake mushrooms. Each has adaptogenic, anti-tumour, and immune-enhancing properties.

How to Use Medicinal Mushrooms:
Add a scoop to your smoothies or add it to your coffee or latte. Four Sigmatic has a wide range of different mushroom blends - check it out here.

Holy Basil (Tulsi): The Vitalizer

Referred to as the "elixir of anti-ageing," holy basil helps fight fatigue and stress, boosts the immune system, and regulates blood sugar, blood pressure, and hormone levels.

How to Use Holy Basil (Tulsi):
In a warm cup of tea. This is the Holy Basil tea I use.

Ginseng: The Energizer

There are different types of ginseng. Panax, Siberian and Korean Red. Which ever one you choose, you can’t go wrong. This herb does it all, from increasing mood, decreasing stress, improving mental function, alleviating sexual dysfunction and boosting the immune system. It's also great for people who want an extra boost of energy without the jitters of caffeine.

How to Use Ginseng:
20-30 drops of ginseng to your morning juice or smoothie. Here you can find Korean Red and Siberian Tinctures.

Rhodiola: The Anti-Anxiety Adaptogen

Rhodiola contains a phytochemical called salidroside. This phytochemical is known to decrease anxiety and the effects of ageing. Other benefits include suppression of the production of cortisol, increased levels of stress-resistant proteins, restoration of normal patterns of eating and sleeping after stress, resistance to mental and physical fatigue, and protection against oxidative stress, heat stress, radiation and toxic chemicals. Additional research has shown this adaptogen can protect the heart and liver, increase the use of oxygen, improve memory and longevity, as well as aid in weight loss.

How to use Rhodiola:
Either powder or tincture form. Add a 20-30 drops into your morning juice or smoothie, or add a teaspoon of powdered rhodiola into a smoothie or latte. This is the Rhodiola tincture I use.

Maca: The Beauty Adaptogen

Maca is the ultimate beauty adaptogen. It's known for its powerful hormone-balancing properties, especially for promoting glowing skin. When our body undergoes stress (from lifestyle, chemicals, pharmaceutical medication, pesticides, etc.), it can often show up in our skin, causing acne, rashes, and swelling. Maca powder is a great way to help regulate your cortisol and in return, make you feel, and look, beautiful. It's packed with vitamin C to help support the immune system, and it's also great for sex drive, sustained energy and balancing female hormones.

How to use Maca:
Blend 1/2 tsp into your latte or smoothie. This is the Maca powder I use.



Disclaimer: This blog post is for educational purposes only. It is not designed to diagnose, treat or cure. We are all unique, for your individual health concerns, it is essential to discuss these with a Holistic Nutritionist or relevant health professional.

Thank you for supporting companies that support Plentyfullme. This post contains affiliate links. If you purchase a product from the link(s) above, I’ll make a small profit at no extra cost to you. Thank you for your ongoing support – I know you guys will love these products!

Tempeh Sushi

Tempeh sushi, it’s one of those recipes that you keeep coming back too because it’s so dang delicious! Filled with gut supporting nutrients and all the veg, you guys are going to love this one!

For those of you who have never heard of tempeh before, here’s a little break down.

What is Tempeh?

Tempeh is traditionally made from cooked, whole soybeans that are slightly fermented and formed into a firm patty or block. The fermentation process helps to break down the phytic acid, making the starches in tempeh easier to digest. Tempeh can also be made with any type of bean, like black beans, black-eyed peas, and chickpeas.

What Does it Taste Like?

Tempeh is mildly savoury with a nutty, earthy flavour that sometimes gets described as similar to mushrooms. It provides a neutral base for nearly any dish, readily taking on whatever flavour you give it. Tempeh is quite the popular meat replacement in vegetarian and vegan cooking. You can even make it taste like bacon or sausage!

Nutrition and Benefits

Tempeh is a high-protein, cholesterol-free food. Depending on the brand, 100 grams of tempeh provides 20 grams of protein, 11 percent of the RDA for calcium, and 15 percent of the RDA for iron. It’s an excellent source of vitamin B2, B3, B6, magnesium, manganese, phosphorus, and zinc. It also tops tofu for fibre content, with more than 4 grams per serving compared with less than half of a gram for tofu.

Now, enough talk about tempeh, on to the recipe!

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Ingredients

1 cup sushi rice, cooked
8 ounces tempeh (I used Tempea)
Nori seaweed sheets
1 container of sprouts
2-3 medium carrots, julienned
1-2 bell peppers, julienned
1/2-1 cucumber, julienned
Avocado, thin slices
Toasted sesame seeds

For the marinade

2 tbsp coconut aminos (I used Naked Coconuts)
1 tbsp water
1 tsp roasted sesame oil
1 tsp cumin
1 tsp freshly grated ginger

Method

Cut tempeh into 1/2” strips and steam for 15 minutes. Once done, transfer tempeh to baking dish and arrange flat.

Combine marinade ingredients and pour over tempeh, making sure each side is coated. Refrigerate overnight.

Bake tempeh at 350 degrees F for 20 minutes turning once at the 10 minute mark.

Lay a nori sheet on sushi mat shiny side down and spread a thin even layer of rice on nori leaving 1 inch at far end. Place tempeh strips about 1/3 of the way down. Layer veg, or any other filler of choice.

Roll the nori around the filling squeezing tight to form the maki roll letting out the sushi mat a bit at time on the topside until you have a perfect roll.

Cut into 1/2 inch pieces and enjoy!

My Health Journey

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It wasn't until my early 20's that I started to care about my body and how I looked. I was dieting, over-exercising, and allowing the number on the scale to define my worth. This obsession took a toll on my health. My hormones were out of whack, my hair was falling out, I was experiencing anxiety for the first time, and I was exhausted.  It wasn't until a year later when I finally told myself enough was enough. These habits weren't contributing to the quality of my life, and they were definitely not helping me maintain a happy and healthy lifestyle.

During my recovery, I would find myself on the computer researching healthy recipes and learning everything and anything I could about health and nutrition. Internet blogging was growing in popularity, and this wealth of knowledge was my outlet. I immediately started to put things into practice, and for the first time in a long time, I felt as if a fog had lifted.

After some time, I realized the health and wellness industry was something I wanted to pursue as a potential career, so I quit my 9-5 and went back to school full time to become a Holistic Nutritionist. When I look back at some of my hardest days, I can't help but feel thankful because every single struggle I've experienced has helped me become the person I am today.

I now have my own Nutrition Consulting business, Plentyfullme, where I bring individuals' health back into balance by working with them one-on-one to implement realistic and straightforward modifications to their dietary choices, lifestyle habits and emotional well-being. I also give community talks and teach cooking classes in both spoken English and American Sign Language. My journey has also led me to work with some amazing companies, like Buddha Brands, Naked Coconuts, Botanica Health, Organika and MegaFood Canada who also believe in sustainability and healthy living.

Moving forward, I made a promise to myself that I would only do the things that would bring me joy and contribute to the quality of my life.

Such as:

  • Eating food to fuel my body, and not beat myself up for eating something that isn't necessarily considered healthy.

  • Playing my part to sustain our planet by switching from plastics to glass and stainless-steel containers.

  • Balancing work and play.

  • Taking the time to take care of myself through exercise and meditation.

  • Letting go of things that are out of my control and no longer serve me.

  • Surrounding myself with loved ones and those who lift me up.

I tell my story to give anyone who is suffering from an eating disorder hope and strength. I can't emphasize enough how important it is to ask for help when needed and to believe recovery is possible.

In love and health,
Michelle

5 Quick + Easy Ways to Support Your Immune System

These days, almost all of us lead crazy-busy lives. Even with some great self-care practices in place, stress can sometimes get the best of us, compromising our immune systems and making us feel run-down. We all know the importance of keeping our immune systems in tiptop shape - but with so many other things to juggle between job responsibilities, family time, and trying to squeeze in exercise, figuring out how to boost your immunity can feel like a job in itself.

What many people don't know is that supporting your immune system doesn't have to be a huge effort. In fact, it can be pretty easy!

Here are five tips to support your immune system today.

Herbs

1.) Eat a Healthy Diet

Eating a diet based on whole foods that avoids excessive amounts of sugar is your best bet for strengthening your immune system. Be sure to include plenty of foods that offer these key nutrients:

  • Vitamin C
    Peppers, citrus fruits, berries, and vegetables like broccoli and Brussels sprouts are all high in antioxidants and can help support the function of immune cells.

  • Vitamin A
    Sweet potatoes, carrots, red bell peppers, dark leafy greens such as kale and spinach, apricots, and winter squashes are all great sources of beta-carotene, a vitamin A precursor that is vital for healthy immune function.

  • Vitamin E
    Nuts and seeds of all kinds are a delicious way to get more vitamin E into your diet.

  • Zinc
    Good sources of zinc include red meat, poultry, seafood, beans, nuts and seeds.

2.) Keep Your Gut Healthy

Adding probiotic-rich foods to your diet is a great way to boost immunity since more than 70% of the immune system resides in the gut. Naturally, fermented foods such as sauerkraut, kimchi, pickled vegetables, miso, tempeh, natto, kombucha, kefir and live cultured yogurt are all delicious ways to support gut health.

3.) Get Your ZZZ's

Studies show you need at least 7-8 hours of quality sleep each night to promote the production of immune cells that help defend against microscopic invaders. It is also essential to support your body's natural circadian rhythm by following a bedtime routine, avoiding or reducing blue light from screens, and getting outside during the day.

You can also take a sleep supplement like MegaFood Melatonin Berry Good Sleep. This supplement contains 3mg of melatonin to promote healthy sleep cycles. As well as wild blueberries and tart cherries, both natural sources of phytonutrients to help protect cells from the damage caused by free radicals.

You can find this product at your local health food store, or order online by clicking here.

4.) Stress Reducing Activities

Life is stressful. There is no doubt about that. However, did you know that being "stressed out" can hinder your immune system? Some of my favourite ways to reduce stress include exercise or daily movement, getting outside, taking time to enjoy hobbies, spending time with friends and family, meditation, reading, or taking a hot bath. Whatever helps you de-stress, do more of that!

5.) Immune Boosters

  • Black Elderberry
    For hundreds of years, the elderberry has been used as medicine to boost the immune system, fight off the flu, help with sinus pain, and reduce inflammation.

Elderberry

I'm a huge fan of MegaFood Elderberry Immune Support because it’s made from whole plant foods such as elderberry, ginger, and blueberries. It also contains 6mg of zinc per serving, which is a powerful antioxidant that boosts immune function.

You can find this product at your local health food store, or order online by clicking here.

  • Rosehip
    More fruit than herb; but because of its extraordinary levels of vitamin C, I thought it would be essential to add. I love using rosehip in my herbal infusions; it's the ultimate cold fighter!

  • Echinacea
    This flowering herb helps to reduce symptoms of the common cold and flu by increasing your white blood cells to fight infections.

  • Oil of Oregano
    This powerful oil is packed with infection-fighting and anti-inflammatory properties. Place a few drops in a glass of water and take it like a shot. You can also create a steam bath for yourself using a bowl of hot water, a few drops of oil and a towel to drape over your head. Inhaling the steam will help expel and break up the mucus.

  • Garlic
    My favourite addition to any savoury meal! Garlic contains a compound called allicin that is known for its antibacterial properties. However, it can only be activated when it's chopped or crushed and left to sit out for 5 minutes - so make sure you do this to really reap the benefits! Not only is garlic antibacterial, but it also has antivirus and antimicrobial properties.


Disclaimer: This blog post is for educational purposes only. It is not designed to diagnose, treat or cure. We are all unique, for your individual health concerns, it is essential to discuss these with a Holistic Nutritionist or relevant health professional.

This post was sponsored by MegaFood Canada, however all opinions are my own. Thank you for supporting companies that support Plentyfullme – I know you guys will love this product!

For more inspiration and information from MegaFood Canada, check out their Instagram by clicking here.

Tahini Chocolate Chip Cookies

Remember these? My tahini chocolate chip cookies I promised to share? Well, get your tahini out because they are now officially on the blog! Rich. Chewy. Stick-to-your-teeth. Easy. Quick. Packed with Chocolate. Gluten-free. Dairy-free. I’m telling you, you NEED these in your life. 

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Ingredients

1 cup almond flour
1 cup tahini
1 scoop collagen *omit if vegan
1/2 cup maple syrup
1 tsp vanilla
3/4 cup chocolate chips
1 egg *see notes for vegan
1 tsp baking soda
Pinch of sea salt

Method

In a medium bowl, mix together the almond flour, tahini, collagen (if using), maple syrup, vanilla and chocolate chips. Once mixed, place in the refrigerator for 30 minutes - It’s super important for the dough to chill, so don’t skip this step.

While the dough is chilling, preheat oven to 350 degrees F. Remove bowl from the refrigerator, and add the egg (or flax egg), baking soda and sea salt. Mix together until well combined.

Shape dough into 1-inch balls, place on a baking sheet with 1-1/2 inch space in between. Press down slightly to flatten. Bake for 10 minutes. Remove from oven and let cool before serving.

Notes

  • To make it vegan: replace with a flax egg (1 tbsp ground flax and 2 1/2 tbsp warm water, whisk and set aside to thicken.)

  • THIS is the collagen I use. You can save 10% with discount code PLENTY10 - Click here to purchase.


Thank you for supporting companies that support Plentyfullme. This post contains an affiliate link. If you purchase from the link above, I’ll make a small profit at no extra cost to you. I only recommend products that I know, trust and love! Thank you for your ongoing support – I know you guys will love this product!

How to Manage Your Time Better + a JORD watch GIVEAWAY!

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In today’s ultra-busy world, many of us feel like we don’t have the time to slow down. For me, working two jobs, building a brand, looking after my health and wellness, spending time with family and friends, and ultimately, keeping up with life in general, time seems to slip away.

This has brought me to think about HOW can I improve my time. At first, all I could think about was how many tasks I could shove into a day, but this way of thinking is not effective at all. What we need to do is learn how to plan our workload more effectively, manage our priorities and put things in order. We need to learn how to ask for help and use resources that are available to us. It means working smarter, not harder. That way, we can have more free time to do the things we enjoy.

Now before I go into my tips on how you can manage your time better, I have a very exciting giveaway announcement! I've partnered with JORD watches to gift one lucky winner a chance to win $100 gift code towards any watch of their choice - AND even if you don’t win, you’ll still automatically receive 10% off your purchase once a winner is chosen just for signing up! It’s a win-win!

ENTER MY GIVEAWAY HERE!

To give you a little background, JORD watches are handcrafted and made from a mix of natural and largely reclaimed materials. They value efficiency, experiential living and most importantly sustainability. The components are top-notch, and most of the watches are made with Sapphire glass, which is the ultimate material for durability and transparency in luxury watches. Needless to say, I’m really impressed with the quality AND the breathtaking beauty of these watches!

SHOWN HERE IS THE CASSIA SERIES IN ZEBRA + IVORY.

SHOWN HERE IS THE CASSIA SERIES IN ZEBRA + IVORY.

Now, without further ado, let's get into my time management tips!

Prioritize

Whether or not you use a planner, calendar or go digital, it is so helpful to block off your time. I personally use a planner, and in it, I write down my work schedule, personal appointments, dates with friends, events, tasks etc. That way I can look at the whole month and plan accordingly. Also, I've noticed when I do schedule something into my calendar, it's a whole lot more likely to happen!

Time Block

A to-do list is important, but more than often it's not enough. You need to prioritize tasks based on importance and then schedule adequate time for them in your calendar. This is called time blocking. You are blocking time on your schedule for those activities you intend to accomplish. It's simple yet powerful, and I can honestly say, it's been quite the game changer for me.

Lose all Distractions - Including Your Phone

Social media can be a very dangerous rabbit hole - I'm sure we can all agree. This is why I always put my phone in airplane mode every time I'm working. It allows me to focus on my work without having the temptation to check my latest notifications.

Lower Your Expectations

I'm someone who has a million and one things on her plate and with that my expectations for myself are pretty high. But if there is one thing that I've learned throughout the hustle, it's that certain things take longer than others and sometimes things don't get done on time. When this happens, don't beat yourself up about it. Prioritize it for the following week, and move on. For someone who has perfectionist tendencies (like me), it's important to be gentle with yourself.

Hope these helped! If you have any time management tips that have worked successfully for you, please write them in the comments below!

And - don’t forget to enter the giveaway for $100 towards a watch of your choice! All you have to do is click the link here, enter your info and you’re set! Good luck!


Disclosure: This post is sponsored by JORD Wood Watches. That being said, all opinions expressed in this blog post are my own. I only recommend products or services I personally use and believe you, the reader, will enjoy and I will never endorse any product or service that I do not fully support.

Protein Banana Bread


Banana bread anyone? It's hearty, yet soft and moist (yes, I said it) and so so delicious. It can be made gluten-free, dairy-free, or vegan. And it makes for the perfect afternoon snack. To be honest, in all my banana baking days, I always come out with a different recipe and half the time I forget to write it down. So this time I made SURE I did, and I also added some Kaizen Protein Powder - because why not be extra with the nutrients?

Prep Time: 10 mins
Cook Time: 55-60 minutes

Banana-Bread

Ingredients

⅓ cup coconut oil, melted
½ cup maple syrup
2 eggs *see notes for vegan
¼ cup nut milk
2 large ripe bananas, mashed
1 tsp baking soda
1 tsp vanilla extract
½ tsp ground cinnamon
½ tsp sea salt
1 ¾ cups spelt flour *see notes for gluten-free
1 scoop Kaizen Vegan Protein in vanilla
Optional add-ins:  Chocolate chips and chopped macadamia nuts

Method

Preheat oven to 350 degrees F. Grease a 9×5 loaf pan with coconut oil, or line with parchment paper. Set aside. 

Melt your coconut oil and add it to a large bowl with the maple syrup and mix together. Add the eggs and nut milk and blend together, then mash in the bananas.

Add the baking soda, vanilla, cinnamon, and sea salt. Mix together with wet ingredients. Lastly, stir in the spelt flour (and optional protein powder) until combined.

Pour the batter into your greased loaf pan and sprinkle on top cinnamon, chocolate chips and chopped macadamia nuts.

Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean. Let the bread cool in the loaf pan for 10 minutes, then transfer it to a wire rack to cool for 20 minutes before slicing.

Notes

  • THIS is the protein powder I use. You can save 20% with discount code PLENTY20 - Click here to purchase.

  • To make it vegan: replace with two flax eggs. (2 tbsp ground flax and 5 tbsp warm water, whisk and set aside to thicken.)

  • To make it gluten-free: use all-purpose gluten-free flour.

  • For optional add-ins: instead of macadamia nuts, use walnuts. For a nut-free option, you can use a variety of seeds. Chia, hemp seed, sunflower and pumpkin seeds are some great options.


Thank you for supporting companies that support Plentyfullme. This post contains an affiliate link. If you purchase from the link above, I’ll make a small profit at no extra cost to you. I only recommend products that I know, trust and love! Thank you for your ongoing support – I know you guys will love this product!