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Category Archives: Nutrition

eat healthy

How to Eat Right During the Holidays

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Honey-baked ham, mashed potatoes, Bubbe’s latkes, apple pie… are you hungry yet?
eat healthy

Eating is one of the many joys of the holidays. But just because there are so many delicious dishes doesn’t mean you have to fall off of your healthy lifestyle wagon. Here are a few tips to stay healthy and enjoy the good food of the season.

You should eat…
Something

Don’t starve yourself throughout the say in preparation for a big meal in the evening. Starving yourself during the day will only lead to over-eating later.

A filling, healthy breakfast

Eat a good breakfast so you can stay full longer and avoid snacking. Instructor Alexa Maytorena said, “By making breakfast an enjoyable first meal, you can fuel your Yuletide fire and keep you going all day without burning out!”

Good-for-you snacks

Keep healthy snacks on you so that when you do feel like having something, you have good options to choose from and don’t resort to unhealthy snacking due to lack of preparation. Snacks we suggest are:

  • Nuts: Almonds, Cashews, Walnuts
  • TruFusion Power Bar
  • Whole Fruits
  • Any of the TruFusion smoothies. Have you tried our featured December smoothie Mint Condition yet?
Balanced meals

Go ahead and eat a few treats or savory items, but also be sure to add veggies, nuts, and fruits to your plate, too.

Extra healthy

Eat extra healthy in the surrounding days when you know you have a less-than-healthy meal coming up. You can’t completely compensate for the bad meal, but it definitely won’t hurt to be extra good in the surrounding days.

A little bit of everything

It’s okay to have a piece of that apple pie, but keep it to a small piece. Do not deny yourself a treat, it will only leave you craving more and leads you to be more susceptible of overindulging later.

These plant-based recipes

SOURCE

How do you eat to stay healthy during the holidays? Let us know in a comment!
Vegan-Wine-Main

Our New Favorite Holiday Drink

By | Lifestyle, Nutrition | 2 Comments
All wine isn’t vegan? But isn’t wine made from grapes?

There’s many questions surrounding our new favorite holiday drink, vegan wine. But don’t worry! We’re here to answer all of them so you can take a bottle to your holiday party for everyone to enjoy!

vegan wine
What makes wine vegan?

A wine is vegan when it does not contain any animal-derived ingredients or dairy products.

But wine is made from a fruit, so why are most not vegan?

According to Winefolly.com:

“Most wines are clarified during winemaking with a process called “fining” which most frequently employs the use of animal-based products such as casein (a protein from milk) or egg whites. If wines aren’t fined, most would look hazy. This is where the casein and egg-whites come in. The fining agents “glomb” onto the proteins dissolved in the wine and cause them to precipitate out and collect at the bottom of the tank. The result is a crystal clear wine.”

The most common fining agents include:

  • gelatin (animal protein)
  • casein (a milk protein)
  • albumin (animal protein)
  • isinglass (fish bladder protein)
I’m not vegan, why should I drink vegan wine?

There are many reasons people choose to go vegan or adopt vegan practices. Here’s the Vegan Society’s top three (in no order):

  1. The production of meat and other animal products is one of the leading causes of many environmental strains and issues (CO2 emissions, deforestation, species extinction, habitat loss, water waste, methane emissions).
  2. Vegan diets are “low in saturated fat, high in fibre and packed with antioxidants, helping mitigate some of the modern world’s biggest health issues like obesity, heart disease, diabetes and cancer.”
  3. “Avoiding animal products is one of the most obvious ways you can take a stand against animal cruelty and animal exploitation.”
But how do I know if a wine is vegan?

The back of the bottle will typically say something like “Vegan approved” or “Suitable for Vegans.” It can be difficult to find vegan wines, so if you’re unsure, err on the side of caution and assume the wine is not vegan.

So now you’re probably thinking, “If it’s difficult to find vegan wine, then how in the world am I going to find any?”

Don’t fret! We went vegan wine hunting for you and found some awesome brands! Check them out:

  • The Vegan Vine
  • Stellar Organics
  • Live A Little
  • Orleans Hill
  • Innovacion
  • Our Daily Red
  • Our Daily Cab
  • Well Read (suggested by TruTriber Lara Whitten)

Can’t find any of these? Check if your alcohol (wine, beer, and liquor!) is vegan here.

What are some other vegan brands that you have found? Share the wealth by leaving a comment!
hummus and chips

What To Bring To Your Holiday Party

By | Blog, Nutrition, Recipe | No Comments
No one remembers the guy who brought chips to the party… until now!

We asked the ever-talented Sammie Mack to whip us up a dish for a holiday party, and she did not disappoint!

Creamy, crunchy, and delightfully refreshing, these homemade zucchini and sweet potato chips with white bean rosemary hummus are sure to make you unforgettable… Well, the dish will certainly be unforgettable. We can’t really speak for you (although we’re sure you’re great!).

The best of all words, this light but filling dish is the perfect balance of sweet and savory. Shout-out to Plant-Based Paleo and Thug Kitchen for the delicious recipes!

Hummus and Chips

White Bean and Rosemary Hummus

This recipe makes a whole lot of hummus. About 4 cups. If you only use 1 zucchini and 2 sweet potatoes for the chips like the recipes suggest, then you’ll be eating hummus for days. Adjust the recipes accordingly.

Ingredients

  • 3 cups cooked white or cannellini beans (or two 15-ounce cans)
  • ¼ cup tahini
  • ¼ cup vegetable broth or water
  • 2-3 tablespoons balsamic vinegar (depending on your taste)
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh rosemary

Directions

  1. Add everything to a food processor or blender and let it run until it’s nice and creamy. You could do this by hand with a potato masher, but it will take a while even if you are ripped.
  2. Let it sit for 30 minutes in the fridge before serving.

NOTE: If you’re running out of time or are not a great chef (like most of us over here!), you can stop the recipe now and purchase chips, pita bread, carrots, or anything else to dip in the hummus. However, we do highly suggest completing the whole recipe. Don’t settle for half the flavor and one third of the cool points. We believe in you!

Sweet Potato Chips

Makes approximately 30 chips. You may want to double, triple, or quadruple the recipe accordingly.

Ingredients

  • 2 medium sweet potatoes
  • 5 tablespoons coconut oil
  • 1 tablespoon curry powder*

*Instead of only 1 tablespoon of curry powder, we used 2 tablespoons curry powder and 1 tablespoon cinnamon.

Directions

  1. Preheat your oven to 400 degrees Fahrenheit.
  2. Thinly slice the sweet potatoes into rounds using either a peeler or mandolin and place in a large shallow dish.
  3. Warm the coconut oil in a small saucepan or pot set over a low heat until liquefied. Remove from the heat and stir in the curry powder. Pour the heated mixture over the sweet potato rounds, carefully toss to coat the vegetable slices, then remove the rounds and place them on the prepared baking sheets.
  4. Bake in the preheated oven for 22 minutes, or until completely crisp- check them halfway through cooking and turn over if necessary. Reomve from the oven and serve in bowls.

Zucchini Chips

Just like the sweet potato chips, this recipe makes approximately 30 chips. Adjust the recipe accordingly.

Ingredients

  • Cooking spray
  • 2 medium zucchini, about 4 inches long and 1 ½ inches wide
  • 2 tablespoons flour (whatever type of flour you have is fine)
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon garlic powder
  • Pinch of salt

Directions

  1. Heat your oven to 350 degrees Fahrenheit. Lightly coat a baking sheet with cooking spray.
  2. Cut the zucchini into coins a little thicker than a quarter. If you cut them too thin, they will burn in the oven. If your slices start releasing some liquid, dab them with a towel to dry them off. Mix together in the flour, paprika, garlic powder, and sale in a medium bowl. Toss in the zucchini and mix them together until the zucchini pieces are coated in flavor.
  3. Lay the zucchini on the baking sheet and coat the slices lightly with cooking spray. Bake for 30 to 40 minutes, flipping them over every 10 minutes until they are golden and crisp. Keep your eye on them because they can go from perfectly crispy to burnt very quickly. They are best served the day they are made so that the crisp stays intact.

What’s your favorite holiday recipe?

Healthy Travel

5 Travel Musts To Stay Healthy While On Vacation

By | Blog, Lifestyle, Nutrition, Style, Travel | No Comments
It’s no surprise that being low on energy while traveling can be a recipe for disaster. Fatigue, stress, and being surrounded by so many people can wreak havoc on an immune system.
Lucky for you, we’ve put together a list of 5 healthy travel tips and the must-have items that go along with them.

Technology is Key

What You Need: Cell Phone + Killer Playlist

Could you get in a great workout without a great playlist? We know we can’t! Besides being the home of your ultimate fitness playlist, your cell phone can help you find local gyms and lets you download fitness apps for when you can’t leave the hotel room.

Schedule workouts into your cell phone calendar to keep you on track while on holiday. Make the schedule, stick to it, and when in doubt, remind yourself that your health is a priority.

Pro Tip: Bring your TruBeat Heart Rate Monitor on vacation with you so you can stay just as motivated out of the gym as in it.

Walk the Walk

What You Need: Proper Attire + Sense of Adventure

Sporting the latest workout gear is not only to show off your epic style. It can also determine the amount and quality of exercise you do. If you’re not prepared with the right equipment (proper shoes, sports bra, or fleece-lined leggings when the weather is cold) then your motivation to hit the gym- or pavement- might be limited.

Traveling provides a unique workout opportunity like hiking local trails or walking to that restaurant 8 blocks down the road. Exploring not only allows you to stay healthy and save money but really allows you to immerse yourself in this new environment. Your body, memories, and wallet will thank you.

Easy (and free!) ways to fit in a workout while traveling:

  • Walk to restaurants, museums, and other landmarks
  • Hike or jog local trails
  • Walk in the airport while waiting for your flight
  • Yoga in the park (or hotel room)

“I make myself do some Sun Salutations or a little Vinyasa before I unpack and settle down in the room.” –Cristina Osorio

Pack the Snacks

What You Need: Healthy Snacks + A Tiny Bit of Prep Time

“Traveling and being in the airport often leads to regretful dietary decisions that provide little to no actual nutritional value for your body,” said Instructor Sammie Mack.

Instructor Cristina Osorio said, “Keep food simple while traveling. Resist empty carbs like chips and pretzels. You aren’t actually moving enough to burn those calories.”

Some Sammie and Cristina approved healthy snacks:

“Chia digests really slowly and keeps me feeling full longer, so I eat a chia pudding before getting on the plane,” said Cristina.

Long Live The Earth! Pack your snacks in reusable bags instead of plastic baggies. Saving the world never tasted so good.

Water > Whiskey

What You Need: Hydroflask + Willpower

The number one rule to staying healthy is staying hydrated.

If you’re flying, make this easy on yourself by bringing your own (empty) hydroflask to fill up after security. That way you can measure how much you’re consuming without having to purchase expensive and environmentally harmful plastic water bottles.

“Making sure that you are adequately hydrated throughout the day is essential to delivering nutrients throughout your body and regulating body temperature. Aim to drink 0.5-1.0 ounces of water per pound of body weight over the course of an entire day.” – Sammie Mack

And as much as we all like to enjoy an adult beverage here and there, avoiding alcohol (or severely limiting it) is key to staying hydrated.

“I travel a lot, and it’s so easy to be in the “I’m on vacation” mind set where having a beer in the airport seems like a harmless thing. Beer is full of carbs and all that happens is that I get fat…and slowly turning into an alcoholic. Also since altitude and alcohol cause dehydration, after day 7, my lips are chapped, I’m getting headaches, and all the sudden I can’t even get through a full yoga class. DRINK WATER…more of it…ALL THE TIME while traveling.” – Cristina Osorio

Pop Bottles

What You Need: A love of T.I. + Vitamins

Don’t break your routine just because you’re in a new place. This doesn’t just go for your diet and exercise but also your supplements. Keeping your nutrient intake up is vital in maintaining health, especially while traveling. In addition to Vitamin C and your regular daily supplements, Sammie said:

“Take an adrenal health supplement by Gaia Herbs. This supplement is great on a day to day basis, but is especially useful when your adrenals have been wiped of all their energy. This herb complex aids to optimize adrenal gland function, in order to aid in combatting stress, which can cause disorder in the immune, nervous, and inflammatory pathways.”

What are your healthy travel must-haves? Tell us in a comment!
Stuffed Tofurky Recipes

Stuffed Tofurky

By | Blog, Recipe | One Comment
Stuffed Tofurky

INGREDIENTS

For the Tofurky

  • 5 14-oz. tubs extra-firm tofu
  • 2 tsp. ground dried thyme
  • 2 tsp. rubbed sage
  • 1 tsp. onion powder
  • 1 tsp. garlic powder
  • about 1 tsp orange zest (optional)
  • salt and pepper to taste ( if you want to use vegan bouillon powder, skip the salt)

For the Marinade

  • 1/4 -1/2 cups low sodium tamari or gluten free soy sauce
  • 2 tbsp olive oil
  • 2 tbsp orange juice
  • 1/2 tsp sesame oil

DIRECTIONS

Night prior to cooking

  1. Bring the tofu to room temperature. Squeeze tofu of excess water. Take small bits and place them in a processor and process them little by little until smooth.
  2. Mix in all the seasoning while the tofu is still in the processor. At this point, you can taste the tofu and add more seasoning or flavor. Season as desired. Feel free to add or subtract seasoning for desired taste.
  3. Wet a cheesecloth, wring it out and smoothly line a colander with it—no wrinkles.
  4. Drop the tofu inside the colander and press it into the sides and bottom of the colander.
  5. Place this colander on a plate. Bring the hanging cheesecloth on the sides into the center to cover the tofu.
  6. Place a plate right on top of the tofu and give it a slight press. Use a heavy object to place on top of the plate. This is to help the tofu drain excess water through the colander. Place this inside the refrigerator overnight (ideal time). This also helps the tofu to absorb the seasoning well.

Cooking day

  1. Preheat oven to 375F.
  2. Drain the Tofu water from the plate on which you placed the colander.
  3. Remove weight and plate from colander.
  4. Scoop some tofu from the center, making sure to leave at least 1-2 inches on the sides and bottom. Fill with stuffing (we used pre-packaged stuffing from Whole Foods).
  5. Top the stuffing with the scooped out tofu. Make sure to smooth the surface and level it out.
  6. Cover the colander. Use a plate large enough to cover the colander opening (we used a pie plate).
  7. Hold tightly, and slowly invert colander onto the plate so that tofurky drops gently onto dish.
  8. Now slowly remove the cheesecloth from the tofu and baste the tofurky with the prepared marinade.
  9. Bake for 15 minutes.
  10. Baste again. reduce the heat to 350F and bake for another 1 hour, basting as many times it strikes your fancy.
Check out the rest of our Friendsgiving recipes here.
Twice Baked Butternut Squash With Cashew Cheese, Walnuts, and Cranberries

Twice Baked Butternut Squash with Cashew Cheese, Walnuts, and Cranberries

By | Blog, Recipe | 2 Comments
Twice Baked Butternut Squash With Cashew Cheese, Walnuts, and Cranberries

INGREDIENTS

FOR THE CASHEW CHEESE:

  • ½ cup cashews
  • 1 pound firm tofu
  • 2 teaspoons lemon juice
  • 2 teaspoons olive oil
  • 1 clove garlic, minced
  • ¼ teaspoon salt
  • ¼ cup nutritional yeast
  • 1 teaspoon tahini

FOR THE TWICE-BAKED SQUASH:

  • 4 small butternut squash
  • ½ cup chopped walnuts
  • ½ cup dried cranberries
  • 2 teaspoons ground cinnamon
  • ½ teaspoon ground nutmeg
  • ½ cup breadcrumbs
  • ¼ cup parsley leaves, chopped

DIRECTIONS

  1. Place cashews in a bowl and cover with cool water. Cover and soak in the fridge overnight. Drain the cashews and combine with remaining ingredients in a blender. Purée until completely smooth, occasionally scraping down the sides of the blender to create a consistently smooth cheese.
  2. Preheat oven to 400 degrees Fahrenheit. Cut the butternut squash in half lengthwise, remove seeds and stringy bits from around the seeds and discard. Place the squash halves in a large roasting pan or rimmed baking sheet. Pour a quarter-inch of water into the pan and cover with aluminum foil. Bake for 40 minutes, until the squash are easily pierced with a fork.
  3. Carefully remove squash from oven and allow to cool slightly. Once cool enough to handle, scoop out the flesh, leaving the skin intact. Place the scooped squash in a mixing bowl and mash. Mix in half of the chopped walnuts and half the dried cranberries, cinnamon, nutmeg and cashew cheese. Divide the mixture among the butternut squash halves.
  4. In a small bowl, mix breadcrumbs, parsley and the rest of the walnuts and cranberries. Sprinkle the breadcrumb mixture on top of the butternut squash halves and bake for another 20 to 25 minutes, until the breadcrumbs are golden brown. Serve warm.
Check out the rest of our Friendsgiving recipes here.
Chocolate Pumpkin Cookies

Chocolate Pumpkin Cookies

By | Blog, Recipe | One Comment
Chocolate Pumpkin Cookies

Ingredients

  • 3/4 cup white whole wheat flour (or white or spelt)
  • 6 tbsp plus 1 tsp cocoa powder
  • scant 1/4 tsp salt
  • 1/4 tsp baking soda
  • 1/4 cup plus 2 tbsp sugar
  • 2 tbsp maple syrup or agave
  • 3 tbsp milk of choice
  • 1/2 tsp pure vanilla extract
  • 3 tbsp plus 2 tsp vegetable oil
  • 3 tbsp pureed pumpkin
  • 3 tbsp nut butter of choice
  • 1/4 tsp cinnamon
  • 1/2 packet stevia (or 1/2 tablespoon sugar)
  • 1/8 tsp pure vanilla extract

Directions

  1. Combine first 5 ingredients, and mix very well.
  2. Add ingredients 6-9 and mix again to form dough.
  3. In a separate bowl, combine all other ingredients to make the filling.
  4. Using about a heaping tablespoon of dough, roll into a ball and then flatten.
  5. Place a little scoop of the filling in the center and fold up the sides of the dough.
  6. Form into a ball. (The sides might crack a little, but that’s ok. They don’t need to be perfect.)
  7. Bake at 330 F (preheated) for around 10 minutes.
  8. They should be a little undercooked when you take them out. Let stand 10 minutes… if you can wait that long!
Check out the rest of our Friendsgiving recipes here.