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. 

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.

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.

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

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.!

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.

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!

Serves 3-4 
Excellent leftover idea included

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.  

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!

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.

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.® 

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 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

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

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.

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)
 

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!

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