Posts In: vegan recipe

These fresh beets are super sweet and delicious and with the addition of olive oil and fresh rosemary and thyme, they taste like summer! The garlic bulbs are roasted to perfection and are a perfect complement to the beets.

• Fresh springs rosemary
• Fresh thyme *dried will work too
• Olive Oil
• Garlic bulbs, 5-6 peeled
• Salt, Pepper

• 1 lb. fresh beets, rinsed and scrub skin off*

* I use a “go daddy” yellow sponge and it works great to scrub the thin beet skin until they look bright red:)O

Heat your oven to 375 degrees. Drizzle oil over a piece of aluminum foil. Place beets in a bowl and stir in olive oil, salt, and pepper. Add the garlic bulbs (5-6), or more, and combine with the beets. Sprinkle with just a tad more olive oil and cracked black pepper. Roll the aluminum foil up and over the beets, making a foil packet.

Roast the beets for 50 minutes or until tender.

For more healthy garden vegetable recipes, www.thepilatesroomnh/foodforthought.com

Kombucha is a fermented beverage hosting many health benefits.

I started my first batch of Kombucha with a Scoby that I bought from a nearby health food store. In the past decade, I made one good batch after another until I had fourteen glass jars sitting in the kitchen! My first production stopped since I moved into another kitchen.

Second time around for my next batch of Kombucha

This time of year, I am focused on healthy eating and drinking Kombucha is part of my plan. I currently have one Kombucha brewing in a one-gallon glass jar. There are about ten to 15 Scoby’s that have formed into one big Scoby. Each batch turns out just right and I am a happy Kombucha camper! If you would like to learn more about buying a Scoby, please contact michele@thepilatesroomnh.com.

Kombucha recipe for first batch

Makes 4 pint size jars

• one gallon glass jar* see notes
• Cheesecloth and a rubber band
• Scoby plus 1/2 cup Kombucha*see notes (either fresh or from a bottle of storebought Kombucha)
• 6 cups of filtered water*see notes
• 1 cup cane sugar*see notes
• 8 black tea bags

The first step is sanitizing your equipment, washing your hands, and working with a clean surface. The one-gallon glass jar can be run through the dishwasher or washed with hot water and soap. Making sure your glass jar is dry and clean.

To make the tea, boil 6 cups of filtered water and 1 cup cane sugar in a saucepot. Bring to a boil, without stirring, until the sugar dissolves. Turn off the heat, add 8 black tea bags. Cover the pot with a lid and let cool completely, or overnight.

Add the Scoby, 1/2 cup prepared Kombucha and the tea into the glass jar. Cover the glass jar with a small piece of cheesecloth and a rubber band. Sit the jar, in a dark area that does not get sunlight for 7-10 days.

Try your Kombucha for taste. Kombucha is a preferred taste. I like mine to have a bite and taste a bit bubbly. Each batch should have some carbonation, that occurs during the fermenting process. Pour your Kombucha into pint size glass jars and keep refrigerated.

The second Kombucha batch

Save your Scoby and about 1 cup of fresh Kombucha for your next batch. Store the Scoby and Kombucha in a clean one glass jar, covered, until you are ready to make your next batch.

To make the second batch, repeat the tea process and make sure you follow the instructions listed above. May you have many epic batches of Kombucha forever and more!

Notes*

• any one gallon glass jar with work or I found mine on Amazon for $28 (for two), click https://www.amazon.com/kitchentoolz-Gallon-Extra-Large-Glass/dp/B075DLCJG3/ref=sr_1_1?crid=3MH8814I3T2AK&keywords=one%2Bgallon%2Bglass%2Bjar%2Bwith%2Blid&qid=1707160278&sprefix=one%2Bglass%2Bjar%2Caps%2C100&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1
• Either fresh or store bought Kombucha will work in the first batch. I like to use GT’s Synergy raw Kombucha.
• Filtered water works the best!
• Cane sugar is needed for the fermentation of the Kombucha process

Leading a healthy lifestyle is a holistic approach to well-being that encompasses physical, mental, and emotional health. It involves making conscious choices that promote overall wellness and longevity. Here’s a brief description:

Leading a healthy lifestyle involves:

1. Nutrition: Consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. It also includes staying hydrated and being mindful of portion sizes. Visit our page for more information and healthy vegan recipes @ https://thepilatesroomnh.com/category/food-for-thought/
2. Physical Activity: Engaging in regular exercise to maintain physical fitness, flexibility, and strength. This can include activities like walking, swimming, cycling, and specific fitness programs like Pilates.
3. Mental Well-being: Prioritizing mental health through stress management, mindfulness, and relaxation techniques. This can help reduce anxiety and enhance overall emotional resilience.
4. Sleep: Ensuring sufficient and quality sleep to support physical and mental recovery. Learn more about sleep hygiene @ https://www.health.harvard.edu/blog/why-your-sleep-and-wake-cycles-affect-your-mood-2020051319792
5. Avoiding Harmful Habits: Limiting or avoiding smoking, excessive alcohol consumption, and other harmful behaviors.
6. Social Connection: Building and maintaining meaningful relationships for emotional support and a sense of belonging.
7. Regular Health Checkups: Visiting healthcare professionals for routine checkups and preventive screenings.

Pilates is an excellent fitness choice for older adults due to its low-impact nature and focus on core strength, flexibility, and balance.

Pilates for Older Adults:

Here’s how it can help:

1. Improved Core Strength: Pilates emphasizes core muscles, which are crucial for maintaining stability and preventing falls, common concerns for older adults.
2. Enhanced Flexibility: Pilates exercises promote flexibility, helping to alleviate stiffness and improve range of motion in joints.
3. Balance and Posture: It can improve balance and posture, reducing the risk of falls and injuries.
4. Joint Health: Pilates can be gentle on joints while still providing a challenging workout, making it suitable for individuals with joint issues or arthritis.
5. Mind-Body Connection: Pilates encourages mindfulness and body awareness, which can help older adults connect with their bodies and reduce stress.
6. Customized Workouts: Pilates can be adapted to individual fitness levels and needs, ensuring a safe and effective exercise program.
7. Social Interaction: Group Pilates classes can provide a social element, promoting a sense of community and motivation.

In summary, a healthy lifestyle for adults over 50 involves a balanced approach to physical, mental, and emotional well-being. Pilates is an excellent component of this lifestyle, offering numerous benefits, including improved core strength, flexibility, balance, and overall physical and mental well-being. It can be a key part of maintaining an active and fulfilling life in the later years.

Known as a Reuben sandwich, done vegan style on grilled Rye sourdough with a sauerkraut topping and sans any cheese or dressing. An air fryer is used to cook the tempeh

Vegan Tempeh Reuben Sandwich with a few fermented ingredients…

Vegan fermented foods are super healthy for your gut health. There is a plethora of information about fermented foods and its beneficial health benefits, according to food and fitness experts. (2021, Livestrong.com). This open-faced sandwich is salty and delivers on that salty pickle like crunch. Look for a *next to the fermented foods listed in this recipe.

Vegan Tempeh Reuben Recipe

1 slice sourdough* Rye bread

1/3 cup organic sauerkraut*

1/2 block tempeh*, sliced 1-2″ pieces

1 Tablespoon Avocado oil

1 Tbsp Pastrami spice *see recipe below

1. In a flat container, drizzle tempeh with 1/2 Tablespoon avocado oil and pastrami spice.
2. This is a dry rub and has more flavor if it marinates on the tempeh for 20-30 minutes, at room temperature.
3. Heat your air fryer to 390 degrees. Line an air fryer basket with parchment cooking sheet.
4. Cook the tempeh for 15 minutes, or until it’s browned. Turn halfway through cooking.
5. Heat a small pan over medium low heat.
6. Brush each side of the sourdough rye bread with the remaining olive oil.
7. Place one side down and cook until browned, about 5minutes. Turn and cook the other side down.
8. To serve, spoon sauerkraut on top of the rye bread and add Pastrami tempeh. Enjoy!

Pastrami Spice Recipe

courtesy of the Cooking Channel

Pastrami Spice Blend Recipe | Cooking Channel (cookingchanneltv.com)

Ingredients

2 tablespoons coriander seeds

2 tablespoons yellow mustard seeds

2 tablespoons lightly packed dark brown sugar

1 tablespoon smoked paprika

1 teaspoon kosher salt

1/2 teaspoon granulated garlic

1/8 teaspoon ground cloves

2 tablespoons coarsely ground black pepper

1. Toast the coriander and mustard seeds in a medium skillet over medium heat, stirring occasionally, until fragrant and lightly browned, 3 to 5 minutes. Transfer to a small bowl to cool. 
2. Add the cooled seeds, sugar, paprika, salt, garlic and cloves to a spice grinder and grind to the texture of dry sand. Transfer to a small bowl and stir in the pepper. Keep in an airtight container at room temperature in a dry place away from sunlight for up to 3 months. 

Find more Vegan recipes here:

Food For Thought Archives – The Pilates Room (thepilatesroomnh.com)

Reference article:

How to Improve Gut Health | livestrong

If you are a sweet potato connoisseur, you must try this! This healthy recipe pairs well with balsamic vinegar and garlic powder. The sweet potato is roasted in the oven and the Brussel sprouts are cooked in an air fryer.

Good Kitchen Prep is the key to healthy eating.

Choose Brussel sprouts that are free of discoloration and bright green in color. Be sure to wash them and remove the outer leaves.

I use a silicone basket lined in my air fryer and always get the perfect crisp on the outer leaves using a bit of olive oil. The Brussel Sprouts are perfectly cooked in just ten minutes. Most of this recipe’s time is spent on roasting the sweet potato.

Prep time: 1 hour and 15 minutes

Servings: 3

Ingredients:

3 sweet potatoes, washed.

1 pound of Brussel sprouts

2 Tbsps. olive oil

1 teaspoon garlic powder

1/2 teaspoon salt

Recipe:

1. Heat your oven to 400 degrees.
2. Poke each sweet potato a few times with a fork. Wrap each potato in aluminum foil. Place on baking sheet.
3. Bake at 400 degrees for 1 hour.
4. Wash and slice Brussel sprouts in half. Place in a large bowl and drizzle with 2 tablespoons Olive oil, 1 teaspoon garlic powder, and 1/2 teaspoon salt.
5. Preheat an air fryer to 390 degrees. Using a silicone basket, add the Brussel Sprouts and cook for 10 minutes. Shake the basket after 5 minutes.
6. Scoop the sweet potato into a bowl and add a dollop of plain yogurt. Add Brussel sprouts and drizzle with balsamic vinegar and black pepper. Enjoy:)

Find more healthy recipes by following this link: Food For Thought Archives – The Pilates Room (thepilatesroomnh.com)

Notes:

Having a silicone basket is super handy with the air fryer. I bought mine online and use it every time I make this healthy recipe.

Amazon.com: Air Fryer Silicone Liners, Air Fryer Accessories – Air Fryer Liners, Air Fryer Silicone Pot, Silicone Air Fryer Liners 7.5 inch Round for 3 to 4 QT Silicone Air Fryer Basket : Home & Kitchen

This is the best taco seasoning I’ve ever had! It makes a great gift too! The ingredients are probably in your pantry already and are found in your local grocery store.

• 2 Tbsps. Organic Chili powder
• 1 Tbsp. Cumin
• 1 tsp. onion powder
• 1/2 tsp. garlic powder
• 1/2 tsp. red pepper flakes
• 1/2 tsp salt
• 1 tsp. pepper

Mix all ingredients together. Store in an airtight container.

Find other healthy vegetarian recipes https://thepilatesroomnh.com/category/food-for-thought/

Butternut squash is a star in this recipe. It pairs well with other root vegetables and tofu too! The flavors are sweet and spicy in this a particularly flavorful and scrumptious dish! I used my Dutch oven so the squash could be large cubes. Most supermarkets have pre-cut squash for sale in the produce section, when in season. I love making this dish in the cold winter months. It makes a great weekday vegetarian meal too! This is the best Butternut squash recipe I have ever made!

Vegetables:

• 3 cups fresh butternut squash, cubed
• 1 large onion, diced
• 1 carrot, sliced
• 1 green pepper, diced
• 1 red pepper, diced
• 5 bulbs garlic, peeled and diced fine
• 5 stalks celery, diced

Seasoning:

• 1 1/2 Tbsps. Red gochujang *see note
• 2 Tbsps. Turmeric
• 2 Tbsps. Curry powder*
• 3 Tbsps. Paprika
• 4 Tbsps. garlic powder
• 1/2 tsp. black pepper
• 1/4 tsp. white pepper
• 1 Tbsp. ginger powder
• a few dashes of cayenne pepper

• 1 can diced tomatoes
• 1 can chili beans, with the sauce
• 1 1/2 cups vegetable stock
• 1/2 cup coconut milk
• 1/2 lemon, juice

Heat olive oil in a Dutch oven and sauté the onions until translucent. Add all of the dry spices turmeric, paprika, garlic powder, black pepper, white pepper, and ginger powder. Stir and cook 1 minute. Add red gochujang and stir into pot. Next add the carrot, celery, peppers and squash. Stir to coat the vegetables. Add the diced tomatoes, vegetable stock, coconut milk and salt. Let it simmer for 25 minutes, or until the vegetables are tender. Add the chili beans (the whole can with the sauce) and stir well. Stir in the lemon juice. Adjust the seasoning as needed. Serve immediately.

Notes:

*Can refrigerate for up to 5 days or freeze for one month. Reheat in the microwave.

*Red Gochujang is fermented red chili paste. I bought mine at Trader Joes and most whole food supermarkets should have it.

*Yellow curry is my favorite in this recipe. I like Madras Yellow Curry powder, found at your local supermarket.

Optional: cooked white basmati rice or Crunchy Air Fryer Tofu (see recipe below)

Crunchy Air Fryer Tofu:

• 1 block extra firm tofu (*squeeze and cut into blocks)
• 1 Tbsp avocado oil
• 2 Tbsp tamari
• 1 tsp siracha
• 1 Tbsp cornstarch

Notes:

*To squeeze your tofu, line a plate with paper towels. Let the tofu sit with another paper towel on top and a heavy plate, for at least 20 minutes. This can be done the day before and must be refrigerated until ready to use. The tofu should be pretty dry, so it absorbs the coating.

Place avocado oil, tamari, and siracha in a bowl. Add blocks of tofu and coat with oil mixture. Sprinkle the cornstarch on, coating each piece of tofu. Heat air fryer to 400 degrees Fahrenheit. Cook the tofu in a single layer for 11-15 minutes. Shake the tofu halfway through.

Find more vegetarian healthy recipes at this link Food For Thought Archives – The Pilates Room (thepilatesroomnh.com)

If you are on a carb free diet or want to kick the habit of eating bad carbs but still want a muffin, look no further! These are the best ever flourless moist banana muffins for a healthy cook! Are you looking for a new healthy recipe? These moist flourless banana muffins are just perfect for anyone! Whether you are #glutenfree #paleo-friendly #nodairy #oilfree #vegan #vegetarian #healthyrecipe, these flourless moist banana muffins can be enjoyed as breakfast or as a snack.

• 1 egg
• 2 ripe bananas
• 3/4 cup coconut sugar
• 1/3 cup tahini
• 1 cup coconut flour mix* see recipe link
• 1/2 tsp. vanilla
• 2 tsps. baking powder
• 1/2 tsp. baking soda
• 1/2 tsp. salt
• 1 tsp. cinnamon
• 1 cup oats
• 1/2 cup chocolate chips
• 1/2 cup walnuts

Preheat oven to 350 degrees. Line 12 a cup muffin tin. Mash up 2 bananas with a fork. Add egg, coconut sugar, tahini, and vanilla. In a separate bowl, mix coconut flour mix, baking soda, baking powder, salt and cinnamon. Fold in the oats, chocolate chips and walnuts. Scoop batter into muffin tin about 3/4 full. Bake for 20 minutes or until light brown and toothpick inserted comes out clean. Cool completely.

See Coconut Flour mix recipe below or follow link for more flourless recipes by Michele McCauley, Culinary Chef

Keto Coconut Flour Blend for Baking Recipe – Ketogenic.com

Makes 4 cups (store in an airtight container)

• 1 cup coconut flour
• 1/2 cup collagen flour (Vital Proteins Marine Collagen Powder works well.)
• 1/2 cup flaxseed
• 1 1/2 tsps. xanthan gum
• 1/2 cup Chia seeds

In a large bowl, mix all ingredients together.

See other healthy recipes at Food For Thought Archives – The Pilates Room (thepilatesroomnh.com)

This is a delicious dish that caramelizes the beets and sweet potatoes with fresh herbs. Eat this alone or use it as a side dish. Rice goes great with this dish too!

Are you looking for a good beet recipe? This simple dish is weeknight-friendly and can be prepared ahead of time. The oil should be added just before it goes in the oven, it made ahead of time.

Sweet potatoes are a healthy carb and do no mimick how white potatoes act in your diet. The charm of nutrient-dense sweet potato is its orange color and yummy flavor. You can eat sweet potatoes on any low carb diet! They are packed with vitamins and minerals and great for the waistline too!

The recipe

3 medium-sized beets

3 sweet potatoes, washed and peeled

4 bulbs of garlic, peeled and leave whole

1 tsp thyme

2-3 Tbsps olive oil

4 sprigs of fresh rosemary

1/2 tsp salt

1/4 tsp fresh ground black pepper

Heat oven to 375 degrees. Mix all ingredients together in a large bowl, except the rosemary. Place the seasoned beets, garlic, and sweet potato onto a baking sheet lined with a silicone mat or a piece of parchment paper onto a large baking sheet. Place sprigs of rosemary on top. Roast 45-50 minutes, stirring once halfway thru baking time. It’s done when the veggies are pierced through with a fork.

Quinoa Taco mixture

• 1/2 onion, chopped
• 1 garlic bulb, chopped
• 1 can black beans, rinsed
• 1 tomato, diced
• 1 green pepper, chopped
• 2 tsps. paprika
• 1 tsp cumin
• 1 tsp oregano
• a few dashes of cayenne pepper, optional
• 2 tsps. taco seasoning* click on link for the recipe https://thepilatesroomnh.com/taco-seasoning-recipe/
• 1 can black beans, rinsed
• 1 1/4 cup quinoa, cooked