artichoke red

I made this guide for my mom because she is trying to eat more plant based! I hope this helps you too :)

Vitamins:
 
- B1 (Thiamine)
 - B12 (Cobalamin)
 - B2 (Riboflavin)
 - B3 (Niacin)
 - B5 (Pantothenic Acid)
 - B6 (Pyridoxine)
 - B7 (Biotin)
 - Folate
 - Vitamin A
 - Vitamin C
 - Vitamin D
 - Vitamin E
 - Vitamin K

Minerals:
 
- Calcium
 - Copper
 - Iron
 - Magnesium
 - Manganese
 - Phosphorus
 - Potassium
 - Selenium
 - Sodium
 - Zinc

B1: Maintains healthy hair, nails and skin and aids in mental focus and brain function.
-Nutritional yeast, pine nuts, soymilk, sunflower seeds, sesame seeds, green peas, asparagus, most beans, rice bran, watermelon, whole grains, macadamia nuts, artichokes, coriander.

B12: Red blood cell production, needed for optimal brain function to prevent depression and mania. Aids in digestion and improves iron uptake.
-Fortified almond milk, fortified cereals, spirulina, vegan protein powder and nutritional yeast. I just take a B12 tablet J

B2: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
-Whole grains, almonds, sesame seeds, spinach, fortified soy milk, mushrooms, quinoa, buckwheat and prunes.

B3: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
­-Chili powder, peanuts, peanut butter, rice bran, mushrooms, barley, potatoes, tomatoes, millet, chia seeds, whole grains, wild rice, buckwheat, green peas, avocados, and sunflower seeds.

B5: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
-Nutritional yeast, paprika, mushrooms, sunflower seeds, whole grains, broccoli, avocados, tomatoes, soy milk, rice bran and sweet potatoes.

B6: Aids in maintaining homeostasis, prevents anxiety by helping the amino acid tryptophan to convert to niacin and serotonin for healthy nerve function. Also helps ensure a healthy sleep cycle, appetite, and mood. Helps with red blood cell production and immune function.
- Almonds, chia seeds, peanuts, sweet potatoes, peanut butter, onions, oats, tomatoes, carrots and walnuts.

 B7: Converts food to energy, helps reduce blood sugar by synthesizing glucose, helps make and break down fatty acids needed for healthy hair, skin and nails.
- Almonds, chia seeds, peanuts, peanut butter, sweet potatoes, oats, onions, tomatoes, carrots and walnuts. 

Folate: Merges with B12 and Vitamin C to utilize proteins and is essential for healthy brain development and for healthy red blood cell formation.
- Spinach, beans, lentils, asparagus, lettuce, tomatoes, broccoli, avocados, mangoes, oranges, whole grains, basil, peanuts, artichokes, peanut butter, cantaloupe, walnuts, flax seeds, sesame seeds, cauliflower, sunflower seeds, peas, celery, hazelnuts, and chestnuts.

Vitamin A: Keeps skin healthy, improves immune system function and aids in the production of healthy blood and cellular function.
- All leafy greens, sweet potatoes, pumpkin, carrots, winter squash, wheatgrass, grapefruit, cantaloupe, red bell peppers, orange bell peppers, and goji berries.

Vitamin C: Helps fight inflammation, improves your mood, and helps fight off diseases and colds. Beneficial for skin, hair and nails and supports natural collagen function in the body.
- All leafy greens, all vegetables, all fruits, chestnuts, goji berries. Oranges, lemons, limes and fortified orange juice are the best sources.

Vitamin D: Helps with bone health, digestive health, overall metabolic health, and important in preventing muscle weakness, cancer and depression.
- All types of mushrooms, fortified cereals, almond milk, soy milk and the sun!!

Vitamin E: Protects your skin, fights the look of aging. It’s a powerful fat soluble antioxidant that helps protect cell membranes against damaged caused by free radicals. Helps with cholesterol.
- All nuts, all seeds, avocado, spinach, rice bran, wheat germ, whole grains, broccoli, mango, tomatoes, kiwi fruit, swiss chard, olives, mustard greens and asparagus.

Vitamin K: Helps with blood clotting to prevent excessive bleeding. Also helps prevent blood clots. Important for protecting our bones and prevents easy breaks and fractures.
-Kale, spinach, romaine lettuce, swiss chard, parsley, Brussel sprouts, broccoli, cabbage, blueberries, prunes, grapes and raspberries.

Calcium: For bone building, as well as responsible for proper muscle contraction, maintenance of the heartbeat and transmission of nerve impulses.
-Broccoli, Brussel sprouts, butternut squash, carrots, cauliflower, kale, sweet potato, chickpeas (hummus), lentils, pinto beans, black beans, kidney beans, fortified almond milk, fortified soy milk, whole wheat, fortified orange juice, orange and raisins.

Copper: Helps with bone and connective tissue production. Also helps produce melanin. Without it you can cause osteoporosis, joint pain, lowered immunity and helps absorb iron.
-Kale, mushrooms, sunflower seeds, pumpkin seeds, cashews, sesame seeds, chickpeas, prunes, avocado, and tofu.

Iron: Needed to make proteins, such as hemoglobin and myoglobin in the blood. It helps carry oxygen from our lungs to our tissues. Iron rich foods should be eaten with foods high in Vitamin C to help with absorption.
-Molasses, dark leafy greens like kale and spinach, tofu, whole grains, beans, nuts and seeds.

 Magnesium: Important nutrient for a host of regular enzymatic functions throughout your body. Helps with energy, insomnia, irritability, anxiety, lack of energy and fatigue, joint pain, low blood sugar, lack of concentration and PMS. 
-Oats, almonds, cashews, cocoa and cacao, seeds, all leafy greens, bananas, sweet potatoes, whole grains, beans and brown rice.

Manganese: Required by the body for proper enzyme functioning, nutrient absorption, wound healing and bone development.
-Hazelnuts, pecans, walnuts, almonds, cashews, pistachios, pumpkin seeds, chia seeds, sesame and flax seeds, whole wheat bread, tofu and beans.

Phosphorus: Required for proper cell functioning, regulation of calcium, strong bones and teeth, making of ATP, and helps with anemia, muscle pain, bone formation and weakened immune system.
-Pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, flax seeds, Brazil nuts, tofu, beans and lentils.

Potassium: Important mineral for the proper function of all cells, tissues and organs in the human body. Helps with your nervous system and shin splints or locked toes.
-Lima beans, swiss chard, sweet potato, potatoes, soy milk, spinach, avocado, lentils, pinto beans and coconut water.

Selenium: Mineral that is needed in small amounts by the body to help regulate the thyroid hormones and support a healthy immune system. It is also an antioxidant that protects cells from damage due to free radicals.
-Mushrooms, couscous, whole wheat pasta, rice, oats, Brazil nuts, sunflower seeds, tofu and beans.

Sodium: Needed for proper muscle contractions, nerve transmissions, maintaining pH balance and hydration.
-Everything has sodium, don’t worry about this one. If you use table salt, you are good. (But don’t use too much or it will cause bloating). Drink lots of water when consuming sodium.

Zinc: Helps your body with carbohydrate metabolism, efficient production of testosterone to prevent estrogen dominance, helps enhance skin and nails, helps enhance your sense of smell, healthy growth, healthy eyesight, wound healing and your immune system. 
-Beans, legumes, nuts, seeds, oats, wheat germ, and nutritional yeast.

Can’t deny a free sandwich from potbellys 😋 I stopped here between my double today and got the Mediterranean sandwich which has hummus, spinach, tomato, red peppers, artichoke hearts, feta cheese, and cucumbers. I also added chicken and avocado to it. So good 👌👌

Instagram - goodhealthgoodvibes

Tuesday Theme Day - MasterPost Part 1

I’m going to end up making another one of these in the future as I’m hoping to continue the Tuesday theme days for quite a while. Out of each week I’ve bolded my favourite recipe that I tried. Here’s what we have so far:

Tuesday, June 14th, 2016:

Pizza

Margherita Pizza - Vegetarian
Quinoa Pizza Crust - Vegan and Gluten Free
Spinach and Artichoke Quinoa Pizza - Vegan
Roasted Red Bell Pepper Pizza - Vegan
Roasted Garlic Sweet Potato Pizza Crust - Vegan and Gluten Free
Easy One Bite Pizzas - Vegan
Gluten Free Pizza Crust - Vegan and Gluten free
Cheese Free Avocado Pizza - Vegan 

Tuesday, June 21st, 2016:

Sandwiches 

Guacamole Grilled Cheese -Vegetarian
Avocado Grilled Cheese - Vegetarian
“Tuna” Jackfruit Melt - Vegan 
BLT rollups - Vegan
Grilled Cheese - Vegan
Smashed Chickpea Avocado Salad Sandwich - Vegan
Ultimate 4-Layer Sandwich - Vegan
French Fruit Sandwich - Vegan

Tuesday, June 28th, 2016: 

Pasta

Garlic Spinach Pasta - Vegan
Zoodles with Creamy Garlic Cashew Sauce - Vegan
Creamy Spinach Tomato Pasta  - Vegan
Jumbo Stuffed Shells - Vegan
Mushroom Stroganoff - Vegan
Spinach and Artichoke Pasta - Vegan
Pasta with Smokey Butternut Squash Sauce - Vegan
Cauliflower Fettuccine Alfredo - Vegan
Fig Zucchini Noodles - Vegan
Fresh Pasta, Make your own - Vegan

Tuesday, July, 5th 2016:

Soup

Gumbo - Vegan and Gluten-Free
Simple Tomato Soup - Vegan
Winter Broccoli and Cinnamon Soup - Vegetarian, Egg-Free
Cream Of Spinach Soup - Vegan
Minty Pea and Potato Soup - Vegan
Coconut, Lemongrass and Lime Soup - Vegan
Chilled Cucumber Soup - Vegan
Dessert Chocolate Soup - Vegan

Tuesday, July 12th, 2016:

A Healthy Breakfast

Maple-Nut Granola - Vegan
Maple Cinnamon AppleSauce - Vegan
Savory Curry Cashew Oatmeal - Vegan
Refried Bean and Avocado Toast - Vegan
Soft and Chewy Granola Bars - Vegan, Nut-Free, Low sugar
Orange Flax Smoothie - Vegan
Baked Blueberry Doughnuts - Vegan
SuperFood Porridge - Vegan
5 Minute Pancakes - Vegan, Egg and Dairy-free
Oat and Rhubarb Porridge - Vegan

Tuesday, June 19th, 2016:

Mushrooms

Mushrooms on Toast with Tartare - Vegan
Mushroom Crepes - Vegan
Mushroom Barley Soup - Vegan
Mushroom Fajitas - Vegan
Chinese Mushroom Dumplings 3 Ways - Vegan
Mushroom Risotto - Vegan
Pecan and Mushroom Wellington - Vegan
Toast with Fried Mushrooms - Vegan
Mushroom Walnut Tart - Vegan
Crunchy Fried Mushroom - Vegan

Tuesday, July 26th, 2016:

Drinks

Alabama Sweet Tea - Vegan
Thai Iced Tea - Vegan, Dairy-Free
Fizzy Strawberry Pisco Punch - Vegetarian, Alcoholic
Soy-Good Smoothie - Vegan, Soy-Based
Sheila’s Perfect Sangria - Vegetarian, Alcoholic
Hong Kong Style Honey Milk Tea - Vegetarian
Fruit Flavoured Water - Vegan
Matcha Green Tea Iced Latte - Vegetarian
Green Tea Bubble Tea - Vegan
Simple Hot Chocolate From Scratch - Vegan
Watermelon Sangria - Vegetarian, Alcoholic
Green Tea, Blueberry and Banana Smoothie - Vegan

Tuesday, August 2nd, 2016:

No Bake

Bliss Bite Cookies - Vegan
Cookie Dough for One - Vegan
Brownies with Chocolate Ganache - Vegan
Coconut No Bake Cookies - Vegan
Salted Almond Butter Freezer Fudge - Vegan
No Bake Chocolate Fudge Cookies - Vegan
Carob Freezer Fudge - Vegan
Dark Chocolate Coconut Macaroon Tart - Vegan, Gluten-Free, Grain-Free
Mango Energy Bites - Vegan, Protein heavy

Tuesday, August 9th, 2016:

Frozen Treats

Raspberry Coconut Frozen Yogurt - Vegan, Dairy-Free
Coconut and Fruit Ice Cream Cake with Brownie Crust - Vegan
Mint Chocolate Popsicles - Vegan
Chocolate Peanut Butter Ice cream Cakes - Vegan, Gluten-Free
Italian Gelato - Vegan
Chocolate-Covered Banana Almond Butter Bites - Vegan
Banana Ice cream Bars - Vegan, Paleo
Mango Strawberry Sorbet - Vegan
Chocolate Covered Banana Pops - Vegan, Gluten-Free
Snickers inspired Tahini Ice Cream Bar - Vegan
Dulce De Leche Pops - Vegan

Tuesday, August 16th, 2016:

Cheesecake

7 Ingredient Cheesecake - Vegan
Mini Strawberry Cheesecakes - Vegan, Gluten-Free
Raspberry and Chocolate Ganache Cheesecake - Vegan, Gluten-Free, Raw
Butterscotch and Caramel Cheesecake - Vegan, Gluten-Free
Coconut and millet Cheesecake - Vegan, Gluten-Free
Strawberry and Mint Cheesecake - Vegan, Gluten-Free, Raw
Chocolate Hazelnut Cheesecake - Vegan, Raw
Cookie Crusted Blueberry Lime Cheesecake - Vegan
Apple Pie Cheesecake - Vegan
Mocha Chocolate Cheesecake - Vegan
Chocolate Chip CookieDough Cheesecake - Vegan
Keylime Cheesecake - Vegan, Raw

Hope you guys are enjoying these Tuesday Theme Days!
Vegan and Vegetarian Recipes!

Recipe of the Day: Spinach-Artichoke Pasta Salad
Toss tortellini with fresh spinach, baby artichokes, roasted red peppers and sun-dried tomatoes before dressing it all up with vinaigrette.

2

the classic 10 minute pasta dish.

spaghetti aglio e olio (garlic + oil)
cooking time: 10 mins
prep time: 10 minutes

3 garlic cloves, peeled + sliced
1 lb fresh gluten free pasta
2 tbsp good olive oil
¼ tsp red pepper flakes (more if you like it spicy)
2 tbsp vegan or regular parmesan cheese
1 pint cherry tomatoes, sliced (optional)
½ cup marinated artichokes, rinsed + chopped (optional)
basil or parsley for garnish

1. bring a large pot of water to a boil + add 1 tbsp sea salt. cook pasta according to directions on package to al dente
2. drain pasta + put in large serving bowl
3. immediately heat the olive oil in a small skillet over medium heat + add in garlic. cook for 2 minutes, stirring to ensure it does not burn. then add in the red pepper flakes + cook for 30 seconds more
4. pour olive oil mixture over pasta + toss well, sprinkling in parmesan cheese + tomatoes + artichokes
5. garnish with herbs + serve

9

The fruits of our labour are finally starting to show.  Think these might be the last of the strawberries, but we’ve had loads which is great.  The red currants look beautiful, and more garlic ready, maybe we can put the tomatoes in where they were? Yummy dinner once more tonight.