Taco Tuesday rolls around and it still feels like Monday and you haven't made it to the grocery store yet...so what's for dinner? These veggie tacos are it! Its likely that you'll already have you what you need in the fridge (#winning), they're easy to make and are full of flavor.
It's not uncommon for me to skip meat for lunch or dinner and mushrooms have become my favorite substitute. They're a great source of protein, Vitamin C and iron, really take on the flavor of the oils and seasonings you're cooking with, and have a meat-like texture to them - making them a great option to include in almost any dish. I opted for kale, bell peppers and black beans in my taco as well but you can really get creative and throw your favorite vegetables (or even fruits) into the mix.
Take on this recipe for Taco Tuesday and tag @wingspanwellness in your photos!
1/2 can black beans, rinsed and dried
1 1/2 cups mushrooms (pick your fav!)
1 cup kale, rinsed and dried
1 bell pepper (any color will do), rinsed and thinly sliced
Non-dairy unsweetened yogurt
Organic peppercorn ranch seasoning
1 large avocado
Homemade taco seasoning
1. Place mushrooms, kale and bell peppers in a mixing bowl with about 1 TB of avocado oil and taco seasoning to taste and mix well
2. To prepare dairy-free avocado cream sauce, place avocado, 1/2 cup of non-dairy yogurt and 1 TB ranch seasoning into a blender and blend on low until combined well (avocado should no longer be chunky/meaty), once done place in a small serving bowl and put in the fridge until ready to serve
3. To prepare black beans, heat on low on the stove while veggies and tortillas are cooking, stirring intermittently
4. Place seasoned vegetable mix in a large stir fry pan and continue to stir on low/medium heat until kale takes on a dark color, peppers have softened and mushrooms have darkened in color (this took about 10 min for me in a cast iron pan)
5. While the vegetables are cooking, warm corn tortillas on a frying pan flipping until slightly browned on each side
6. Layer corn tortillas with black beans, veggie mix and then drizzle with avocado cream sauce and serve while hot
It's simple. It's delicious. It's light. And it's good for your skin? YES.
The berries in this Triple Berry Collagen Bread aren't the only triple (or try quadruple?) threat involved. Collagen has crazy skin-glowing benefits that can help plump and improve the overall quality of skin + more. Did you know that 70% of our skin is made up of collagen? Adding collagen into your our diet has major health and skin benefits, like the following-
Collagen increases skin elasticity and hydration.
In a study among women ages 40 to 60, supplementation with collagen for eight weeks showed a 28% average increase in skin moisture levels, and 91% of subjects reported less dry skin after supplementation.
Collagen suppresses UV-induced skin damage, photo-aging, and wrinkle depth and volume.
Repeated UV exposure has been linked to aging effects on the skin, including wrinkle formation, decreased hydration, and decreased skin-collagen content. In a study measuring skin changes in subjects who were repeatedly exposed to UV damage for 6 weeks, the subjects who were given collagen peptides throughout the trial demonstrated fewer effects of sun damage compared to the control group. Another study measuring the effect of collagen intake on skin wrinkles showed a statistically significant reduction of eye wrinkle volume in comparison to the placebo group after 4 and 8 weeks of daily collagen intake
Collagen hides cellulite and eliminates stretch marks.
Cellulite becomes more visible as our skin stretches, thins, and sags. By increasing skin-collagen expression and improving skin elasticity and thickness, collagen generates stronger, thicker skin that eliminates stretch marks and hides fat beneath the skin.
Oral intake of collagen improves skin more than topical creams.
While collagen is used in many skin creams and lotions, it unfortunately does not get absorbed by the skin when applied topically. Topical collagen usually contains full-length collagen protein molecules, which are too big to penetrate the skin. Oral collagen peptides are shorter-chain protein segments that are readily absorbed into the bloodstream and utilized by the skin. In order to reap the benefits of collagen, it must be ingested in peptide form to promote synthesis of new collagen fibers in the skin.
I'm so excited to be partnered with Further Food to give you all 10% off on your next order of collagen. Visit www.furtherfood.com and use the code WINGSPANWELLNESS10 at check out! It's flavor-free and really the perfect addition to any recipe for an added boost of protein and skin-glowing magic.
In the meantime, put this triple berry bread at the top of your list. Recipe below!
1 1/2 cups + 2 TB whole wheat flower
½ cup raspberries, cut in half
⅓ cup strawberries, quartered
½ cup blueberries
5 tablespoons butter, softened
1 cup coconut sugar
1 teaspoon baking powder
½ cup unsweetened almond milk
1. Preheat oven to 350 degrees.
2. Combine all 3 types of berries and 2 tablespoons of WW flour into a bowl (this prevents the fruit from sinking to the bottom of the bread when baking).
3. Beat together butter, sugar, and eggs.
4. To the butter mixture add the baking powder, half of the remaining WW flour (3/4 cup) and half of the almond milk. Mix well. Then add the rest of the WW flour and almond milk. Mix well.
5. Fold in the berries
6. Pour into a greased bread pan and bake for 1 hour or until toothpick is inserted and comes out clean. Let the bread cool for 10 minutes before slicing.
I could honestly eat Mexican food three-times a day so coming up with guilt-free recipes that taste super guilty makes me O H S O H A P P Y.
These mahi-mahi fish tacos with carrot, apple and avo "cream" slaw are light enough for hot summer days, quick to throw together and restaurant quality IMO. I find that, for me, avocado is a fabulous substitution for dairy products in recipes. It has the same rich and satisfying flavor and keeps my meals (and tummy) on track PLUS its a great source of healthy fats (great for your skin!).
I think you'll love these as much as I do! xx
2 fish filets (I used Mahi Mahi)
3 TB taco seasoning (I make my own)
1 cup Trader Joe's Cruciferous Crunch Collection
1/4 cup diced carrots
1/4 cup diced honeycrisp apple
1/4 cup non-dairy yogurt
1 TB lime juice
*makes roughly 6 tacos
1. Drizzle fish filets with olive or avocado oil and then rub taco seasoning in on both sides. Bake at 400 for around 25-30 minutes (depending on size of filets)
2. Use a blender or food processor to combine avocado, yogurt and lime juice
3. Combine lettuces, carrots, apple and avocado mixture together until avo "cream" sauce is well distributed
4. While fish is cooking, warm or brown corn tortillas on the stove
5. Once fish is done, shred filets and then fill tortillas with fish and slaw
6. Serve with your favorite sides + enjoy
My absolute favorite thing about smoothies is that you can pretty much throw anything in and they'll still taste amazing. They're a great way to get a whole bunch of nutrients quickly and efficiently when you're on the go or even when you're just craving a sweet treat!
When my dad generously shared the harvests of his amazing little garden, including a ginormous zucchini, my first concern was being able to use the produce before it went bad. To prevent this from happening with my zuc, I cut up the zucchini and froze half of it to throw in my smoothies (yes, you're reading this correctly - zucchini in smoothie).
Today's smoothie recipe is below and includes a nice sized handful of frozen zucchini (skin on). Abundant in antioxidants and inflammation-fighting nutrients, it's the perfect addition to my (almost) daily drink.
G R E E N is just so dang G O O D !!!
Try this trick in your next blended beverage + enjoy!
1 cup unsweetened almond milk
1/2 cup frozen mixed berries
1/2 frozen banana
1 1/2 cups spinach
2 TB PB2 (peanut butter powder)
1 scoop Further Food collagen
1/2 cup frozen zucchini
Granola of your choice
Place all ingredients in blender and blend until combined. Top with granola + raw honey.
I am seriously obsessed with power bowls right now. They are the perfect combo of carbs, fat and protein, of crunchy, sweet and hearty and are the perfect go-to meal for busy weeknights.
Last night's dinner was a chicken and veggie power bowl with a base of quinoa, plus finely shredded chicken breast, kale, zucchini fresh from my dad's garden (I can't tell you how much I love farm-to-table), red bell pepper, mushroom, roasted chickpeas, avocado, sweet potato flax seed crackers and homemade honey tahini dressing. Can you say Y U M ?
Here's why this combo makes for a powerful dinner -
Power. Bowl. Need I say more? Recipe below!
Shredded chicken breast
Red bell pepper, sliced
Sweet potato flax seed crackers (or whatever else you like for crunch!)
Salt and pepper (to taste)
For the dressing-
Apple cider vinegar
1. My quinoa and chicken were meal prepped ahead of time, but if not prepare both and set aside
2. Combine zucchini, mushroom and chickpeas in a mixing boil with olive oil and turmeric
3. Spread oiled veggies/legumes on a cookie sheet and bake at 400 for about 25 minutes or until golden brown
4. Rinse kale and break into bite size pieces (I use my hands)
5. For dressing, mix about two parts tahini to one part water, honey and apple cider vinegar and stir well, continuing to add water to obtain desired consistency
5. Fill bowls with a mixture of quinoa, chicken, kale, bell pepper + roasted veggies/legumes and then top with crackers and avocado
6. Drizzle with dressing and enjoy!
This Thai Cashew Chopped Salad with Ginger Peanut Sauce is the perfect light and crunchy summer salad to add into your meal planning. During the warmer months, anything that is easy to throw together and that doesn't heat up my house is at the top of my list.
I served this at girl's night tonight alongside grilled mahi mahi to incorporate some lean protein and it was the perfect paring.
4 cups Romaine, chopped
½ head red cabbage, chopped
½ cup sliced carrots
½ cup edamame, shelled
1 yellow bell pepper, chopped
1 red bell pepper, chopped
3 green onions, chopped
½ cup cashews (I used roasted)
1/2 cup crunchy lo mein noodles
Ginger Peanut Dressing:
⅓ cup peanut butter
2 tablespoons honey
3 teaspoons freshly grated ginger
2 tablespoons rice vinegar
2 teaspoon sesame oil
Water to thin (I used about 2 TB)
1. In a small bowl whisk together the peanut butter, honey, ginger, rice vinegar, and sesame oil. Add water 1 Tablespoon at a time until you have your desired consistency.
2. In a large bowl, combine romaine, red cabbage, carrots, edamame, red and yellow bell pepper, green onions, and cashews. Toss.
3. Drizzle on the ginger peanut sauce and serve.
One of my favorite parts of healthy eating and advising is the challenge of taking a fan-favorite and making it Wingspan-approved. My husband is a serious pizza lover, so this was high on my list when we got married.
This twist on pizza made on a whole wheat lavash is a crowd pleaser in our house! The lavash gets light and crispy when broiled in the oven and is hearty enough to carry the load of our favorite toppings. You really can't go wrong here - throw what you love on top and broil for a few minutes on high. Recipe for last night's Turkey Bacon Ranch pizza is below!
1 Trader Joe's whole wheat lavash
1/4 cup your favorite red sauce
4 slices your favorite organic turkey breast
1/4 cup cooked + crumbled bacon
1/4 cup cheddar cheese*
Drizzle of light ranch*
*I sub out avocado for cheese and skip the ranch on mine and it's still yummy!
1. Spread red sauce on lavash
2. Sprinkle with toppings
3. Broil for 5-7 minutes or until cheese is melted + edges of lavash are browned
As you already now, nut butter energy balls are a staple in my food-prep and snack game.
I always use an added protein in my Wingbites to give them a boost of protein that will keep me fuller and more satisfied for longer. I am so excited to announce that I've partnered up with Further Foods to come up with some amazing recipes using their collagen peptides. This stuff is basically magic - with 9g of protein in every scoop and ZERO flavor it's perfect to incorporate into any recipe.
Collagen peptides have been proven to improve skin, promote a healthy diet and weight loss, aid in digestion, and diminish joint pain. Seriously major! (we'll talk more about this later!)
The best part? Further Foods is giving my friends + followers 10% off using the code WINGSPANWELLNESS10.
The recipe for my almond butter Wingbites is below, but you can expect lots more to come!
1 cup natural almond butter
1/4 cup honey
1 cup oats
2 TB ground flaxseed
1/3 cup vegan chocolate chips
1/3 cup unsweet shredded coconut
4 scoops Further Foods Collagen Peptides
1. Mix all together in a bowl/food processor
2. Once well combined, roll into 1-inch balls
3. Refrigerate for 1-2 hours before eating
In current culture, convenience is absolutely key.
As I've mentioned before, having bites prepped to accommodate quick needs is crucial to staying on track. Add these PB chia energy bars to your Sunday meal prep and you'll be ready for whatever the week brings! These are great as a pre-workout snack, with yogurt for breakfast, broken up on top of a smoothie, or to hold you over until dinner.
If you're not a chia seed lover, try swapping for flax seed instead!
2 cups rolled oats
1/2 cup Vital Proteins
1/2 cup vegan chocolate chips
1/2 cup chia seeds
1/2 cup raisins
1 cup natural peanut butter
1/2 cup unsweetened almond milk
1/4 cup honey
1. In a blender, pulse 1 1/2 cups of the oats until a flour like consistency.
2. In a large bowl, toss to combine oat flour, remaining 1/2 cup oats, protein powder, chocolate chips, chia or flax seeds, and raisins.
3. Stir together in a medium bowl the almond milk, peanut butter, and honey. Pour peanut butter mixture over oat mixture and stir until thoroughly incorporated.
4. Spread mixture into a 9 x 9-Inch square pan or an 11 x 7-inch pan. Press mixture down and cover with a lid or foil and refrigerate overnight, or until they harden some. Slice into 12 bars and keep stored in the refrigerator.
It's Friday night, you're home from a night out with the girls or date night and craving a sweet treat to end the long week. What do you reach for?
I keep these vegan PB banana bites in my freezer as the perfect go-to for sweet cravings. I love this flavor combo (as you can likely tell from the recipes I post!) and love even more that these don't throw off my normal diet or gut.
I think it's so important to have things prepped and ready for when the cravings hit, because they will! Whether salty or sweet (these are both...drool!), snack or treat - prepping is key to staying on track. The self-criticism and body-shaming we endure after making a diet slip-up is so far worse than any LBs or inches we add. Love yourself and know that 9/10, the "cheat" isn't worth it! (although the one time that it is, don't hold back! #balance)
I promise you will love these. Your partner will love these. Your kids will love these. I call that a win win win!
1/3 c vegan chocolate chips
1/3 c all natural peanut butter
1. Cut banana into 1/4 inch slices and set aside
2. Place vegan chocolate chips and peanut butter in a microwave safe bowl and microwave for 60 seconds, stirring every 20
3. Dip each banana into chocolate PB mixture and place on cookie sheet
4. Once all bananas are dipped, sprinkle with extra chocolate chips and place in the freezer for at least 1 hour before enjoying
5. Drizzle with honey upon serving