vegan Archives - Page 3 of 8

Self-Love Heart Beet Ginger Smoothie for Inflammation

Learn why beets and ginger are staples in my medicine cabinet.

Beets offer many health benefits due to their numerous antioxidants. For starters, they contain betalains which have anti-inflammatory and antioxidant properties, therefore, promoting cardiovascular and metabolic health. Betalains have even been shown to help suppress tumor growth in studies on multiple cancer cell lines and animal models. Other antioxidants found in beets include manganese, which helps regulate glucose metabolism, and vitamin C (in the greens). Beet greens also contain lutein which is known for maintaining eye health. For women who are pregnant or trying to conceive, beets’ folate, vitamin B and iron content makes this vegetable a worthy smoothie addition. Finally, betaine, an amino acid found in beets, can act as an antidepressant.

Ginger has been used as a herbal medicine for years and is currently one of the most researched spices. Last year a study reported that daily ginger consumption lowered fasting blood sugar in those with type 2 diabetes. Previously, a randomized controlled trial demonstrated that ginger decreased cholesterol and triglyceride levels. These promising results demonstrate how beneficial ginger may be for women with PCOS.

Ingredients:

3 small fresh beets (steamed or raw) or 6 small canned beets (I store prepped beets in the freezer for a thicker smoothie)
1 scoop plant-based protein powder
1 small banana, fresh or frozen
1 inch ginger
1/4 cup coconut water

How to:

Add all ingredients to blender and go for a whirl! If it is not blending easily add more coconut water or water.

PCOS Powers:

beets = good source of folate, anti-inflammatory, helps lower blood pressure, may help lower cholesterol, shown to reduce cancerous tumors in various animal models, beet leaves are high in iron (eat in moderation due to high oxalate content which can worsen gout and kidney stones)
ginger = anti-inflammatory, may help decrease fasting blood glucose, HbA1c, cholesterol and triglycerides
hemp protein = helps decrease high cholesterol and manage insulin resistance, helps build lean muscle mass

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Disclaimer: As the sole author of Phruitful Dish, I have based my posts on my own experiences, personal knowledge, and doctoral degree. However, I am not a medical doctor or a licensed nutritionist. The information in this blog is not intended as medical advice, and it is not endorsed by my employers or institutions I am affiliated with. Nutritional and supplemental choices should be made in consultation with your health care provider. This blog is intended to inspire and encourage readers to educate themselves on how nutrition and lifestyle are important and often overlooked aspects of health. Therefore, please use the information at your own risk. Occasional links may be provided leading to third party websites. The existence of these links does not infer a responsibility or an endorsement of the linked site, its operator, or its contents.

Garlic Turmeric Hummus

An anti-inflammatory snack for dipping or spreading.

I designed this high-protein hummus specifically for fighting inflammation and disease. Garlic has been shown to help lower inflammation, boost immune functioning and kill cancer cells (it is most potent when eaten raw!). Turmeric, a well-researched spice, is responsible for the bright yellow color. It has been shown to help prevent diabetes and treat depression (one study demonstrated turmeric is as effective as Prozac). Leave a comment letting me know how you cook with garlic or turmeric!

Ingredients:

1 can of chickpeas, rinsed
2 tbsp olive oil
10-15 peeled garlic cloves, roasted or raw
1/2 tsp cumin
1/2 tsp turmeric
1/4 tsp black pepper
water

How to:

Optional: Roast whole garlic bulbs in oven for 30 min at 400°F (see directions). Alternatively, if your garlic is already peeled then throw the peeled cloves in the oven. This method will only take 15-20 min.
Combine all ingredients in food processor and blend until smooth (add water to help with blending and scrape down sides when food processor gets stuck).
Sprinkle with herb of choice and serve.

PCOS Powers:

garlic = helps lower cholesterol, an antibiotic, & blood cleanser which relaxes blood vessels for easier blood flow
extra virgin olive oil = anti-inflammatory, studies show 1-2 tbsp a day can lower risk of certain types of cancers
rosemary = anti-inflammatory, has been shown to inhibit the proliferation of ovarian cancer cells
turmeric = anti-inflammatory, helps lower blood glucose levels, anti-depressant, black pepper increases bioavailability
cumin = has been shown to lower blood glucose and insulin levels

Pink Lemonade Cupcakes (Dairy-free)

Cocktail-inspired, dairy-free cupcakes for your Spring celebrations (no artificial food coloring!).

I welcomed Spring Equinox with my first vegan cupcake experiment. Now, I’m not suggesting cupcakes are the next superfood but, for special occasions, this recipe is on the healthier side. Firstly, I replaced white flour with whole wheat flour. This increases fiber content which helps manage blood sugar spikes. Secondly, these are dairy-free which is beneficial for PCOS-fighters. Lastly, instead of using artificial food coloring, I added beet juice! I can proudly say the taste was unaffected and I avoided the toxic chemicals in food dye. Please leave a comment if you have a tip for coloring desserts naturally!

Cupcake Ingredients (makes 12):

1/2 cup Earth Balance dairy-free butter
2/3 cup sugar
1/3 cup powdered sugar
1/2 cup soy yogurt
1/2 cup almond milk
1 tbsp lemon zest
1 tbsp lemon juice
1 tsp vanilla extract
1 cup whole wheat flour (or gluten-free alternative)
2 tsp baking powder

Frosting Ingredients:

1 can coconut milk
1 tsp vanilla
2 tbsp almond milk
1 cup Earth Balance dairy-free butter
2-3 cups of powdered sugar
3 tsp beet juice, from canned beets

Cupcake How To:

Preheat oven to 350 deg F.
Place 12 liners in a cupcake pan.
Cream the butter and sugars until smooth.
Mix in yogurt, milk, lemon zest, lemon juice, and vanilla extract until combined.
Sift in flour and baking powder whisking until just combined.
Scoop batter into cupcake liners filling up just past half full.
Bake for about 18 minutes (check that a toothpick comes out clean).
Cool cupcakes on a wire rack.

Frosting How To:

Refrigerate can of coconut milk overnight. In the morning a hardened top layer should have formed which you can scoop out (apparently the occasional can won’t do this).
Mix the hardened coconut milk, vanilla, and almond milk in a small bowl. Set aside.
Beat butter in a large bowl until smooth.
Add 2 cups of powdered sugar to the butter in 1/2 cup batches.
Once combined, add the coconut milk mixture.
Whip on high for 3 minutes or until the mixture gets glossy.
Add beet juice in teaspoons at a time until you reach the vibrancy you want.
Add more sugar if the frosting is still runny or refrigerate frosting until it is firm enough to stay put.
Pipe icing on cooled cupcakes. Note: The amount of frosting I used as pictured was very sweet so I will use less next time.
Keep cupcakes in fridge until ready to serve to ensure frosting holds its shape.

Notes: Lemonade cupcake adapted from Cheers to Vegan Sweets and frosting adapted from Delia Creates.