Lunch Archives - Phruitful Dish

Tofu Protein Bowl with Anti-Inflammatory Dressing

What makes this protein bowl an anti-inflammatory delight for PCOS-fighters? Each ingredient has unique health benefits that can assist to lower inflammation, balance blood sugar levels, support fertility, and stabilize mood.

Sweet Potatoes

source of beta-carotene which can support fertility
anti-inflammatory⁣
high fiber⁣
may support blood sugar regulation

Edamame Beans

whole food source of soy which may improve symptoms and markers of PCOS like blood sugar and cholesterol
studies show soy can protect against heart disease and breast cancer
complete protein source⁣

Tofu

whole food source of soy which may improve symptoms and markers of PCOS
complete protein source
source of B vitamins, fiber, potassium, and magnesium

Plant-Powered Protein Bowl with Anti-Inflammatory Ginger Tahini Dressing

Avocado

helps lower LDL cholesterol⁣
low glycemic index⁣
high fiber
source of B vitamins⁣ which combat stress

Garlic

helps lower cholesterol⁣
anti-inflammatory
relaxes blood vessels⁣ for better blood flow

Hemp Seeds

complete protein source
balanced ratio of omega fats⁣
contains arginine and gamma-linolenic acid which decreases heart disease risk

Ginger

anti-inflammatory⁣
may lower fasting blood sugar⁣

Ingredients (made 2 PROTEIN bowls for me):

2 sweet potatoes, chopped
1 cup frozen edamame, organic, non-GMO
1 package extra-firm Sunrise Soya Foods tofu
1/ 2 tbsp avocado oil or flaxseed cooking oil (with a high-smoke point)
1 avocado
1 chunk of ginger, peeled
2 garlic cloves
1 lemon
1/4 cup tahini
water to thin dressing

Directions:

Cube tofu.
Fry tofu in high-heat cooking oil on medium heat until every side is golden brown.
Meanwhile, roast chopped sweet potatoes at 425degC for 25-30 min.
Cook frozen edamame on the stove-top.
Combine all dressing ingredients using a food processor or a high-speed blender.
Build protein bowl and top with avocado and hemp seeds.

Plant-Powered Protein Bowl with Anti-Inflammatory Dressing

_{This post was sponsored by Sunrise Soya Foods. I do not receive affiliate commission from Sunrise Soya Foods.}

Healthy Vegan Seven-Layer Dip

Is a party a good time until the seven-layer dip arrives? This recipe is dairy-free and a source of plant-based protein (beans and cashews) and healthy fats (avocado).

The seven-layer dip seems to be the first appetizer to disappear at every BBQ or dinner party. Unfortunately, most store-bought dips include a list of ingredients as long as my arm, which is an immediate turn-off for a nutritionist or health nut. I created this dairy-free seven-layer dip with extra protein, fiber, and healthy fats. As far as reviews, let’s just say that this recipe is in high demand among my friends!

PCOS Powers:

avocado = anti-inflammatory, low glycemic index, high in fiber, may help lower LDL “bad” cholesterol and maintain normal serum total cholesterol levels, contains glutathione which has anti-carcinogenic properties and may boost immunity
beans = high in protein, fiber, potassium, magnesium, folate, vitamin B6 and phytonutrients which help lower blood pressure, manage blood sugar levels and prevent cardiovascular disease, contains several flavonoids including quercetin which is anti-inflammatory and may reduce the risk of atherosclerosis
cashews = high in protein and monounsaturated fat, shown to help reduce risk of type 2 diabetes, may help lower LDL-cholesterol and increase HDL-cholesterol

Ingredients:

1 can refried beans
2 avocado
1 lime
1/4 red onion
2 garlic cloves
1 1/2 cup cashews, soaked overnight
3 tbsp nutritional yeast
1/2 tsp sea salt
1/4 tsp garlic powder
1/2 tsp cumin
1 tbsp extra virgin olive oil
1 cup salsa
1/2 bell pepper
1/4 cup olives
1/4 cup cilantro

Instructions:

Make a smooth bottom layer of the dip using the refried beans.
In a food processor (or a high-speed blender), make the guacamole layer. Combine the avocado, lime, red onion, and garlic. Spoon the guac on top of the bean layer and smooth out.
Rinse food processor and start the cheese layer. Combine pre-soaked cashews, nutritional yeast, salt, garlic powder, cumin, and olive oil. Spoon the cheese layer carefully on top of the guac layer.
Add a salsa layer.
Top with remaining ingredients: pepper, olives, and cilantro.
Store in the fridge until you are ready to serve.

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I would love to see your seven-layer dip creations! Share with me on Instagram or Facebook tagging @dr.dylancutler.

Vegan Portobello Mushroom Burgers

BBQ season is for vegans, too!

It’s been a while since I’ve posted a new recipe so let me reintroduce myself! I’m Dylan Cutler, a holistic health blogger, vegan, fitness enthusiast, support worker, feminist and scientist who recently became “Dr. Cutler” after successfully defending my doctoral thesis in May. It’s been a whirlwind of a year (hence the absent blog posts) but if you are curious about what I’ve been up to, I’ve been sharing parts of my journey on Facebook and Instagram (with much more to come!). For now, I welcome you back with this vegan-friendly burger recipe in time for BBQ season. Thank you for supporting me and this space.

Ingredients:

grilled or baked portobello mushroom (see instructions here)
vegan burger patty (my quinoa kale lentil patties pictured here can be found in my recipe eBook)
sliced avocado
non-dairy cheese, like Daiya Foods Cheddar slices
sliced pickles
fresh spinach
parsley

Instructions:

Bake portobello mushroom according to instructions provided above. I use a pan with a lip as the juices of the mushroom will spread.
Cook the vegan burger patty you have chosen.
Build your vegan burger in layers as shown (I prefer an open face burger if using a mushroom bun as I find portobello mushrooms to be quite rich).

Be sure to tag @dr.dylancutler on Instagram and share your creation with me!

With health and joy,
Dylan

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_{Disclosure: While this post is not sponsored, I am a brand ambassador for Daiya Foods and was provided the non-dairy cheddar slices used in this recipe. I do not receive affiliate commission from Daiya Foods.}