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  • Home
    • Contact
    • About
    • Why I'm Vegan
    • MBV Video
    • Supporters
    • Testimonials
    • Share #Vegan
    • Plant-Based Photography
    • Authority of Hemp for Sport Nutrition
    • Media Inquiries
  • Blog
    • Social Media Feed
  • Why Vegan?
    • Plant-Based Diets Defined
    • BEVEGAN® 101
    • BEVEGAN® Trail Map
    • Famous Vegans
    • 11 Day Challenge
    • Oh REALLY Fun Facts
    • VOOLUU
  • BEVEGAN® Boot Camp
  • BEVEGAN® Coaching
    • Free Consultation
    • BEVEGAN® Plant-Based Health Coaching
    • BEVEGAN® Sweat
    • Running for Beginners
    • BEVEGAN® Consulting
    • 30 Day Hemp Challenge
  • CBD Education

Superfood Hippie Cereal

4/22/2015

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Looking for a rockin' nutrient-dense cereal that stores great, is cost effective, and a blast to make? Here comes the Superfood Hippie Cereal!  A perfect DIY vegan, gluten free, grain free snack (or small meal) packed with plant protein, fiber, healthy fats, vitamins and minerals, plus is very low in sugar, and even has some omegas thrown in. 
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INGREDIENTS
3/4 cup buckwheat groats
3/4 cup chia seeds
3/4 cup hemp seeds
1/2 cup raisins
1/2 cup dried or dehydrated apples, finely chopped
1/2 cup walnuts
1 teaspoon cinnamon
Plant-based milk of choice
DIRECTIONS
  • Add everything together, stir, and store in airtight jar. 
  • When ready to serve, add 1/4 cup to bowl and pour about 1/4 to 1/3 cup plant-based milk over (enough to just barely cover, but not so the cereal is swimming) and let sit for 3-5 minutes to soften.  
  • Top with fruit if you’d like.
  • Enjoy!


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Backcountry Green Beans with Hemp Seeds & Walnuts

1/19/2015

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These green beans are crispy on the outside, yet tender on the inside. The coconut oil augments the sweetness of the beans, and along with the crunchy mustard seeds, lends texture as well.

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INGREDIENTS

1 tbsp. organic coconut oil, melted
1 tsp. dried rosemary
2 tsps. mustard seeds
½ tsp. salt
½ tsp. black pepper
2 cloves garlic, diced
¼ cup hemp seeds
¼ cup walnuts
Lemon zest from one lemon

about 4 servings

INSTRUCTIONS

1.  Preheat oven to roast at 400°F (205°C)
2.  Clean and trim green beans.
3.  Place green beans in a baking dish.
4. Drizzle with melted coconut oil.
5.  Sprinkle with rosemary, mustard seeds, garlic salt, and pepper.
6. Toss and mix to ensure the green beans are evenly coated in oil and spices.
7.  Roast at 400°F (205°C) for 30-35 minutes, or until all the green beans are crispy.
8. Stir green beans half way through cooking.
9. Remove from oven; add hemp seeds and walnuts. Toss well.
10.   Sprinkle with lemon zest and serve.


NOTES
Serve with wild rice or quinoa for a complete, plant-based meal.

#Hemp Provides Steady Nourishment for Activities

Your main objective throughout your day of hiking or other outdoor adventures is to never become hungry or thirsty. Always fuel the fire, as it’s very important to your body. When you start to get hungry, restore your energy by fueling up on a nutrient dense snack. These are foods in their whole, natural forms and, again, are easy to digest. #PACKYOURHEMPSEEDS

Key Point: You’ll be minimizing the energy wasted in the digestion process. (Fuel on unrefined, unprocessed foods)

If you fuel efficiently, you’ll be easing digestive strain, and you will have a consistent level of energy across the entire day of hiking peaks and valleys.

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Curried Pumpkin Hemp Soup with Kale

1/6/2015

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This plant-based gentle, yet nutrient-dense hearty pumpkin soup, will soothe your soul and nourish your body.  It has plenty of pep with its curry seasoning to flavor it, and coconut milk to make it incredibly creamy.
6-8 SERVINGS
INGREDIENTS
1-2 tbsp. coconut oil
1 medium onion, sliced thin
2 cups of fresh kale, chopped
1 tbsp. fresh ginger, minced
2 garlic cloves, minced
2 tbsp. curry powder
1/2 tsp. coriander
1/8 tsp. cayenne pepper
1 tsp. cumin powder
2 15-ounce cans canned organic pumpkin
6 cups vegetable broth
2 cups coconut milk (full fat)
1 tbsp. agave nectar or coconut nectar
Salt to taste
8-10 tbsp. of hemp seeds

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DIRECTIONS
1.     In a large pot, heat coconut oil over medium-high heat. Add onions, fresh kale and garlic; sauté for about 5 minutes.
2.     Add the curry powder, coriander, cumin, cayenne pepper and salt; stir well for 1 minute.
3.     Add vegetable broth and bring mixture to boil. Reduce heat to low and simmer, covered for about 10 minutes.
4.     Add pumpkin, coconut milk and nectar, stirring well.
5.     Transfer mixture to blender/food processor and process until creamy.
6.     Return soup to pot and cook over medium heat until desired temperature and consistency.
7.     Serve topped with 1-2 tablespoon of hemp seeds and enjoy!


BEVEGAN® Vegucation:

  • Kale is full of flavonoids. These, combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.
  • Kale belongs to the same family as cabbage, Brussels sprouts, and collards.
  • Kale is recognized as providing comprehensive support for the body's detoxification system.
  • Coconuts are highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. 
  • Pumpkin is rich in fiber, which slows digestion
  • Pumpkin is packed with nearly 20 percent of the recommended amount of daily vitamin C, which may help you recover from colds faster.
  • Pumpkin has been shown to reduce blood glucose levels, improve glucose tolerance and increase the amount of insulin the body produces.
  • Pumpkin's brilliant orange coloring comes from its supply of beta-carotene, which is converted to vitamin A in the body. A fantastic option for optical health.
  • Hemp seeds are packed with easily digestible proteins and contain all 10 essential amino acids, putting them among the rare plant-based foods that provide complete protein. 
  • Hemp seeds are abundant in omega-3 fatty acids, as well as a specific omega-6 fatty acid (GLA) not found in any other food; hemp oil contains even more GLA.
  • Hemp seeds are high in fiber and rich in minerals including magnesium, iron, zinc, and potassium. Hemp seeds are very rarely allergens, unlike many other nuts and seeds

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Stuffed HEMPer Peppers with Tomato Super Seed Sauce

12/30/2014

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The "NOW" best thing in nutrition are nature's power packed tiny seeds. Seeds like flax seeds, hemp seeds, chia seeds and pumpkin seeds are getting lots of hype, and they should. They have been coined "super seeds" and this is exactly what they are. I'm thrilled this category of food is rapidly expanding.  Nutrient-dense and packed with disease fighting minerals and enzymes, seeds can be used in pretty much any recipe and enjoyed alone. 

Good things really do come in small packages so start making seeds become a staple in your healthy panty.!

Stuffed HEMPer Peppers with Tomato Super Seed Sauce

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The Goods:
Serves 2

1 Head Green Cabbage
2 Bell Peppers
3-4 Carrots
1 Avocado
Coconut Oil (for sautéing veggies)
2 Cans - Organic Stewed Tomatoes
1 Cup Quinoa, Cooked
Garlic, Salt, Pepper (to taste)
1/4 Cup Pumpkin Seeds (pepitas)
1/4 Cup Ground Flax Seeds
1/4 Cup Chia Seeds (ground or whole)
1/4 Cup Hemp Seeds (hearts)

Directions:

1.  Preheat oven to 375 F (190 C)
2.  Prepare veggies: 
  • Chop cabbage into a variety small pieces and shreds
  • Cut carrots into small pieces
  • Sauté in 1 tablespoon coconut oil over med/high heat for 10-15 minutes
  • Set aside
3.  Sauce: In food processor, combine 2 cans of tomatoes, seasoning and all seeds except pumpkin seeds. Blend well.
4.  Remove and discard the tops, seeds, and membranes of the bell peppers. Slice in half. Arrange peppers in a baking dish with the hollowed sides facing upward.
5. Chop avocado in small chunks
6.  Fill peppers with sautéed  veggies and top with tomato seed sauce.
7.  Bake for 15-20 minutes until heated throughout
8.  Serve with quinoa, topped with pumpkin seeds and chopped avocado.
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Join The Living Movement and Get Your Hemp On! 
Sign up for The 30-Day Hemp Challenge™
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Blasted Cauliflower with a Lentil Hemp Skirt

12/8/2014

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Just the name, "Lentil Hemp Skirt" sounds exciting!

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© Miss Bellevue Vegan LLC
Have you ever roasted cauliflower? How about a whole head of cauliflower? Now it gets exciting! This results in an incredibly delicious dish with a dramatic presentation.  The best part? It is quite easy to make.  Skirted with nutrient-packed lentils and hemp seeds, this makes for an easy weeknight dinner or a magnificent appetizer.

Blasted Cauliflower Hemp Lentil Skirt

Ingredients

1 Head of Cauliflower
1/4 Olive Oil
1 Tablespoon Cumin

2 Teaspoons Curry Powder
2 Teaspoons Sea Salt
1-2 Teaspoons Ground Pepper

1 Tablespoon of Garlic Powder (or 1 fresh clove)
1 Cup Cooked Lentils (see tips below)
½ Cup of Hemp Seeds

Preparation

  1. Preheat oven to 400°F (205°C) 
  2. Clean cauliflower and cut off bottom stem and leaves. 
  3. Make olive oil marinade in large mixing bowl. Mix together olive oil, salt, pepper, garlic, cumin, curry power.
  4. Dunk the cauliflower into mixing bowl and use your hands to coat the olive oil evenly over its surface. 
  5. Spin cauliflower on its head.  Let marinate for 10 minutes. 
  6. Place the cauliflower on the prepared baking sheet and roast until the surface is dry and lightly browned, 30 to 40 minutes.
  7. Place cooked cauliflower on large serving dish and create a skirt with the cooked lentils. 
  8. Top the lentil skirt with hemp seeds. 
  9. Allow cauliflower cool for 10 minutes before cutting it into wedges and serving


Tips and Notes

  • You may cook your own lentils or purchase cooked at a store. Trader Joe’s has a great selection.
  • This meal is fantastic for leftovers! (Cold on top of a salad)
  • The important thing about cooking with any oil (olive or otherwise) is not to heat the oil over its smoke point. The smoke point refers to the temperature at which a cooking fat or oil begins to break down. Generally, the smoke point of olive oil ranges from 220-437°F/104-225° C. (Source: http://www.whfoods.com/)


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Zesty Festive Hemplash Ⓥ

12/3/2014

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This festive hemp feast combines seasonal flavors with plant-based health-packed foods and makes for a tasty addition to this year's holiday meals! This recipe makes 2 servings. Bon appetit!
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INGREDIENTS:
  • 1 can organic pumpkin puree
  • 1 can organic diced, no salt added tomatoes (do not drain)
  • 1 pound broccoli florets
  • 1 cup quinoa, cooked
  • 1 small avocado, cut into small cubes
  • 1 tablespoon blackstrap molasses
  • 1 tablespoon coconut oil
  • 2 teaspoons allspice
  • 2 teaspoons cayenne pepper
  • 2 tablespoons dill seed
  • Himalayan salt (to taste)
  • 2-3 tablespoons pumpkin seeds
  • 2-3 tablespoons Hemp Seeds
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DIRECTIONS:
  • In a large pot, saute broccoli florets in coconut oil for about 5 minutes.
  • Add in allspice, cayenne pepper, dill seed and Himalayan salt. Saute for 2 minutes.
  • Add organic pumpkin puree, diced tomatoes (including juice), and molasses Simmer on low heat for 20-30 minutes.
  • While simmering:
    • prepare 1 cup cooked quinoa
    • cut avocado into small cubes
  • Serve with or over cooked quinoa and top with avocado cubes, pumpkin seeds, hemp seeds.
CHEERS!
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Holiday Hemp Harvest Ⓥ

11/25/2014

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The 2014 Happy Holiday Season Has Arrived! 

Take this time to really reflect on what life is about.  Enjoy family and friends, share your heart with those who matter most. Make new traditions. Reflect on experiences. Share the love of plant-based cooking!
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“The roots of all goodness lie in the soil of appreciation for goodness.” — Dalai Lama

“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” — Oprah Winfrey

“When I started counting my blessings, my whole life turned around.” — Willie Nelson


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Holiday Hemp Harvest Ⓥ

Serves 3-4 
Excellent leftover idea included
INGREDIENTS
1-cup quinoa, cooked
1-cup lentils, cooked
Fresh ginger root, peeled
1 yam
2-cups fresh brussels sprouts
1-cup fresh green beans
2 fresh carrots
1 head cauliflower
1 avocado
Coconut oil (for roasting veggies)
2-teaspoons turmeric
Pepper (to taste)
Salt (to taste)
4-6 tablespoons hemp seeds

DIRECTIONS
  1. Bake yam (350 degrees, 60 min)
  2. Prepare quinoa
  3. Prepare lentils
  4. Cut fresh veggies into small sizes/prepare to roast: carrots, brussels sprouts (halves), green beans, cauliflower; move into mixing bowl
  5. Over low heat, melt 1-2 tablespoons of coconut oil; pour into mixing bowl when melted and coat veggies well
  6. Grate ginger root; add to mixing bowl
  7. Add in turmeric, salt and pepper; toss and mix again
  8. Move veggies onto large baking sheet. Spread out so they cook evenly
  9. Remove yam from oven, allow to cool enough so you can cut into medium pieces
  10. Increase oven temp to 400-425 degrees. Roast veggies for 30-40 minutes
  11. Cut avocado into medium pieces
  12. Serve bowl-style (see picture below) so that you can see everything when served:  quinoa, lentils, veggies, avocado pieces, yam pieces.  Top entire bowl with hemp seeds
  13. Enjoy and feel nourished!
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Holiday Hemp Harvest Served

Try this leftover idea:
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Raw Vegan Pumpkin Hemp Spread

11/9/2014

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As the seasons change, so do our senses for warmer, earthier foods. 

Our five senses interact to influence our experiences with food and beverages. Things such as bonfires, fireplaces, apple trees, pine cones, cinnamon, nutmeg and pumpkin help create these feelings of coziness and comfort.   During the colder, damp, winter months, try exploring more foods with a bitter taste.  For example, arugula, dandelion greens, beet greens, beets, carrots, apples, cranberries, pears, squash, millet, quinoa, chickpeas, red lentils and soaked almonds or cashews. Get into more spices, like cardamom, cayenne, curry powder, allspice, and turmeric as well as chamomile, jasmine, and peppermint tea.  These foods are chock full of health benefits.

How about an EARTHY, RAW VEGAN PUMPKIN HEMP SPREAD?

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Pumpkin and hemp seeds - the perfect pair providing a smooth texture with a subtle crunch.  Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.  It's also a good source of B-complex group of vitamins and a rich source of minerals.   Hemp seeds are often classified as one of nature's perfect foods, and a health powerhouse in the following ways:
  • Vegan and gluten free, and rich source of essential vitamins, minerals and essential fatty acids. 
  • The Good Fats:  Hemp seeds contain the perfect 1:3 balance of Omega-3 to Omega-6, which the body needs for optimal skin health, energy production, nervous system function, brain development, heart health, and immune system support.
  • Naturally Occurring Super Omegas: These help the body convert benefits of Omega-3 & Omega-6 EFA's more efficiently. 
  • Whole, Plant-Based Protein: One of the best sources for easily digestible, high-quality protein. Unlike soy, hemp does not contain enzyme inhibitors and phytates, so the nutrients in hemp can be easily absorbed by the body. 
  • Essential Amino Acids: Hemp Seeds contain ALL of the essential amino acids.  A perfect, complete protein source for those who live a plant-based lifestyle.  
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Ingredients:
  • 1 can organic pumpkin puree
  • 1-2 tablespoons VitaFiber (syrup or powder)
  • 2 packages Natera Hemp Seeds - Maple (or 4-6 tablespoons hemp seeds) 
  • 1/2 tsp allspice
  • 1/2 tsp nutmeg
  • 1 tsp ground cinnamon
  • 1 pinch of cajun pepper (optional)
  • 1 pinch sea salt


Directions:
Depending on choice of sweetener, you can either mix everything in a bowl by hand or use a blender. If you use syrup, a blender is best.
  1. Put everything in a bowl, except the hemp seeds. Mix well (or blend in mixer)
  2. Stir in hemp seeds and mix again.
  3. Store in airtight container in the refrigerator.
  4. Enjoy!

This simple, raw vegan spread is so easy to make, extremely healthy and tastes delicious with so many things, including:
  • Spread on sprouted grain toast
  • Serve in oatmeal
  • Spread in a root veggie wrap
  • A dip for veggies or zucchini chips
  • Enjoy in half of an avocado
  • Eat all by itself!


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VitaFiber™, by BioNeutra™ is a natural, certified organic, low calorie prebiotic fiber (syrup or powder) for human digestive health.

NATERA™ Hemp Seeds, by Naturally Splendid® are exceptionally pure, plump and nutritious. A rare source of complete protein, they contain all 20 known amino acids including the 8 essential and 2 semi-essential amino acids our bodies need for optimum health.

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Live like a runner and live life more simply.

10/26/2014

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Wake up. Be brave. Repeat.® 

This is my famous saying about life - everything in life as a matter of fact.  It's simple, yet powerful when you learn how to live more like it.  As a vegan runner for many years, I have learned a lot about life from lacing up my running shoes and hitting the dirt, pavement, or mountains.   I run because it's a clear path to healing, clarity and peace.  I run to explore. I run to breath the fresh, mountain air.  I run because life becomes a little more vibrant and a little more carefree.  

Today, there seems to be more stress and pressure in our everyday lives.  We have "more stuff", we "need" to be someone we are not, emails never end, social media is everywhere, and the small things in life that were once care-free are now becoming more like tasks. When we really look at ourselves, we are our own worst critic.  We allow these outside distractions to be in control and the simple things that were enjoyed so freely become lost.  Take some time to really think about your life and what matters most.  Learn what makes you feel free and unstressed.  Let go of being perfect - it's refreshing.  Here are some powerful takeaways I've learn from running that will give you positive energy and guidance to live life more simply.  

  • Learn how to be comfortable being UNcomfortable
  • To be great at anything, you have to risk failing terribly at it
  • Fuel and nourish your health...everyday
  • Eat to live
  • Appreciate who your are
  • You cannot give 100%, 100% of the time
  • No matter how hard you work and how prepared you are, disappointments will happen
  • You cannot reach the finish line unless you start
  • Anything worth doing is NEVER easy, no matter how long you have been doing it
  • Free yourself and allow yourself to be imperfect more often
  • Wake up. Be brave. Repeat.® 

“What you get by achieving your goals is not as important as what you become by achieving your goals.” ~Henry David Thoreau

Nutrition Tips to Kickstart a Healthier Life

Start paying more attention to what you are putting into your body. Take the time to plan ahead and build your meals around whole, plant-based foods that are minimally-processed and free of artificial ingredients, added sugars and common allergens. By taking these steps, your body can digest what you've eaten more efficiently and it can use the energy + nutrients it delivers faster and more successfully.  This is called high, net-gain nutrition. Foods that are easy to digest and contain the greatest amount of each micronutrient per calorie.  These foods now become functional tools to support your overall health and wellness.

Start with a new routine in the morning - eat breakfast. Eating a plant-based, whole food, nutrient-dense breakfast is important for numerous reasons because it influences pretty much every dimension of our well-being during the course of a day.  This includes how we perform physically and mentally. Breakfast immediately raises our body’s energy level and restores the blood glucose level to normal after an overnight fast. It also raises the muscle and liver glycogen stores.  Eat something that includes protein, complex carbs and healthy fat.  So many people run for their coffee cup, but this is actually detrimental since caffeine raises cortisol.   Here are two nutrient-dense, plant-based power breakfasts that are easy to make.  Enjoy!

Coconut Hemp Toast

Coconut Oil
Hemp Seeds - 2 tablespoons
Ezekiel Bread
Cinnamon
Stevia (optional)
  1. Toast bread
  2. Spread with coconut oil
  3. Spread hemps seeds evenly
  4. Sprinkle with ground cinnamon
  5. Sprinkle a little stevia if desired
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Hemp Chia Oatmeal

Hemp Seeds (1-2 tablespoons)
Ground Chia Seeds (1-2 tablespoons)
Coconut Oil (1-2 teaspoons)
Organic, gluten free oats
Cinnamon
Stevia
  1. Cook oatmeal
  2. Add coconut oil until melted, stir well
  3. Add ground cinnamon and stevia, stir
  4. Stir in hemp and chia seeds
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FYI NUTRITION STATS:
Hemp Seeds: complete protein
Chia Seeds: complete protein
Cinnamon: helps regulate blood sugar naturally
Coconut Oil: superfood with healthy, unique combination of fatty acids
High Net-gain Nutrition: minimized stress, more energy and better quality of sleep. Cravings diminish as you are nourishing your body with what it naturally craves - nutrients.
FYI RUNNING STAT:
In a study first published in the Medicine and Science in Sports and Exercise journal, researchers demonstrated running could create a 37 percent reduction in anxiety as measured by the Profile of Mood States (POMS) scale.
-"What If Everybody Ran? An Investigation into the Potential Impact of a National Running Movement"

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FALL HAS ARRIVED: EAT YOUR SQUASH & HEMP TOO.

9/23/2014

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photo taken in Bellevue, WA

Nothing against zucchini, but the health benefits of fall-harvest (winter) squash far outweigh their summer cousins.

Winter squash is one of the richest sources of plant-based anti-inflammatory nutrients, such as omega 3s and beta-carotene, which are important for a strong immune system to help protect against colds and flu.  Some other health benefits include:
  • Antioxidant Rich
  • Promotes Optimal Health
  • Blood Sugar Regulation 
  • Rich in Fiber
Save the seeds!  Seeds from winter squash make a great snack food, just like pumpkin seeds.  They include antioxidant, anti-inflammatory, as well as anti-diabetic and insulin-regulating properties.
  • Scoop the pulp and seeds from inside the squash and separate out the seeds
  • Place them in a single layer on a cookie sheet and lightly roast them at 160-170°F  or about 75°C in the oven for 15-20 minutes.
  • By roasting them for a relatively short time at a low temperature, you can help minimize damage to their healthy oils.

Explore the many amazing winter squash varieties while they are in season! A few of Miss Bellevue Vegan's Favorites include:

Acorn squash is a great all-around squash, with moist, sweet, tender flesh. They are good for roasting, baking, steaming, mashing, and sautéing. Smaller ones are perfect for stuffing with a protein-rich pseudo-grain like quinoa and fibrous veggies to make an excellent vegan main course.

Butternut squash is the sweetest winter squash. It has a thick and moist flesh; its peel is comparatively thin and easy to peel. It's quite versatile as it roasts and sautés quickly. Best of all, is mashes and purees smoothly, with no thick strands or fibrous bits, making it perfect for soups.

Spaghetti squash is all about the texture. Once cooked the flesh will pull apart into thick, slightly crisp, noodle-like strands.  Try it with tomato sauce or salt, pepper and Bragg's Nutritional Yeast.

Sweet Dumpling squash is small and quite cute! They have a yellow skin with bright orange or deep green stripes. The flesh is starchy with a slight corn flavor. The small size makes them perfect for stuffing and roasting. They are an excellent source of vitamin A and a good source of vitamin C.  For a complete, nutrient-dense, vegan meal, try stuffed with quinoa, spinach, hulled hemp seeds, sea salt, ground pepper, fresh garlic and olive oil. (See recipe below)
 

Checkout your local farmer's market!
Click here for a great resource to find what's local near you.

EAT YOUR HEMP! 
Why? Hemp is one of the most incredible and nutritious foods available to humans.

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An amazing, COMPLETE, plant-based protein that is extremely easy to digest.

"Complete" refers to amino acids. There are 21 different amino acids that can form a protein and nine that the body can't produce on its own. These are called essential amino acids. In order for a protein to be considered "complete", it must contain all nine of these essential amino acids in roughly equal amounts.

Hemp is also rich in two of the most important EFAs: Omega-6 and Omega-3. 

Hemp has many other health benefits.  To name a handful:
  • Boosts immunity
  • Increases metabolic rate and energy
  • Lowers cholesterol
  • Moderates blood sugar
  • Improves skin conditions
  • Promotes optimal brain development and functioning
  • Relieves symptoms of arthritis and reduces inflammation
  • Helps relieve symptoms of PMS
Hemp comes in many forms, including seeds, protein, flour and oil. ALL starting from the same seed.  If you are new to hemp, start with hemp seeds. They are an extremely versatile SUPERFOOD and can be easily added to your favorite dish or can be eaten alone as they taste great!

Stayed tuned for more hemp education from Miss Bellevue Vegan!

Plant-Powered Stuffed Winter Squash

Serves 2-3
2-3 sweet dumpling squash (you can use acorn as well)
1 tablespoon coconut oil
3 cups fresh spinach
1 bell pepper, chopped
1 cup cooked quinoa 
4 tablespoons hemp seeds

2-4 tablespoons nutritional yeast (add more or less depending on your taste preference)
Sea salt and freshly ground black pepper (to taste)


  1. Preheat oven to 375 F or 190 C.
  2. Cut squash in half and scoop out seeds. (Remember, the seeds can be roasted like pumpkin seeds.)
  3. Place squash face-down in an oiled baking dish. Bake until tender when pierced with a knife, about 30 minutes. 
  4. Remove squash from oven but keep oven on.
  5. Prepare the plant-based stuffing while the squash is baking: Heat coconut oil in a medium saucepan over medium heat. Add chopped bell pepper and  sauté  for 5-10 minutes. The add in spinach and sauté until spinach is soft and dense. Stir in the cooked quinoa and season to taste with salt and pepper.  Remove from heat, add in nutritional yeast and mix well.
  6. Turn the squash upright in the baking dish and stuff with the plant-based mixture.
  7. Cover dish with aluminum foil and bake for another 20 minutes.
  8. Remove from oven, add hemp seeds to the top of the stuffed squash, serve and enjoy!

EDUCATION & TIPS: 
  1. You can cook with hemp seed, provided that the temperature doesn’t go above 350 F or 175 C. It's best to just add in hemp seeds after any warm meal is done cooking.
  2. The peel of sweet dumpling squash is generally tender enough to be eaten.



Do you or do you know someone who may benefit from plant-based health coaching?
Schedule a free consultation.  Learn more by clicking here.

Recent published articles by Kristin Wuhrman, Owner of Miss Bellevue Vegan, LLC:
Healthy Meal Tips and Backpacking Dessert Recipe
Get Geared-Up Vegan Style
Camp Muir, Mt. Rainer
Fueling the Runner's High
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    Kristin Wuhrman

    Owner of BEVEGAN® Grassroots Health. Board Certified Holistic Health Coach. AKA Miss Bellevue Vegan. Plant-Based Health Consultant. Vegan Athlete. Outdoor Enthusiast. Outdoor Gear Reviewer. Author. Cotopaxi Local Ambassador. Animal Lover. Dreamer. Believer.


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