6 Plant-Based Recipe Ideas for the New Year

If the new year has you thinking about what to do better and differently this year - eating more plant-based foods can be a health fulfilling goal to set.

Plant-based foods including fruits, vegetables, beans, whole grains, nuts, seeds, etc. are nutrient-rich and deliver important vitamins, minerals and fiber. Plus eating plant-based doesn’t have to mean giving up meat or animal proteins all together!

Here are some of the most viewed plant-based recipes from my website to give you some inspiration to add-in more plant-based foods to your routine.

Wishing you a happy and healthy year ahead!

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Mango Salad

Mango Salad with Creamy Vinaigrette Dressing

This colorful salad goes well with many dinners and it is full of fresh flavor and gets it’s crunch from omega-3 rich walnuts! Plus it includes my favorite fruit - mango.

Click here for the recipe.

Sweet Potato Black Bean Burgers

Sweet Potato Black Bean Burgers

These savory burgers are so filling and delicious! Plus they freeze great which makes them perfect for a quick meal on busy days.

Click here to view the recipe.

Korean BBQ Cauliflower

Korean BBQ Cauliflower

This dish is so delicious as an appetizer and is full of flavor - inspired from a favorite restaurant in Ottawa.

Click here for the recipe.

Cheesey Veggie Sticks

Cheesey Veggie Sticks

These cauliflower-based veggie sticks are “veggie-like” and such a delicious addition to a meal!

Click here to view the recipe.

Mixed Berry Chia Parfait

Mixed Berry Chia Parfait

A parfait makes a great breakfast, mini-meal, or snack! You can make the parfaits ahead, plus there are endless combinations when you switch up the fruit and added flavors to your preference.

Click here for the recipe.

Taco Stuffed Peppers

Taco Stuffed Peppers

These taco stuffed peppers are a perfect one-dish dinner! Each pepper delivers 15 grams of protein. It would even tasted great paired with a salad as a side dish.

Click here for the recipe.

NEW: Fuel2Win

Molly Morgan has launched a new project, Fuel2Win. The idea for Fuel 2 Win has been evolving as Molly Morgan, has worked with hundreds of pro, elite, college, and youth athletes. She has found that athletes, parents, and coaches are in need of practical evidence-based sports nutrition resources to guide them on what to eat to maximize performance. 

Checkout the Fuel2Win site for: downloadable handouts, tips, recipes, product suggestions, athlete interviews, answers to athletes questions, and more!

Feeding Your Little One - Product Pick's, Tips, & DIY Baby Food

Before you start feeding your little one it's important to have a conversation with your pediatrician about when is an appropriate and what is appropriate to feed your baby! 

Then when it is time and you head to the store you maybe wondering what foods and products to buy for your little one!

Before you start picking products, one of the best pieces of advice I can give is a registered dietitian and mom is to avoid and limit products with added sugar. Why get your little ones hooked on the taste of sweets right from the start; instead add a hint of sweetness with pureed fruit as a way to add natural sweetness to baby cereals, yogurt, etc.  

Pictured above are three of my favorite baby food products:

- Baby Mum Mum's - Each serving (4 rusks) is only 30 calories and the ingredient list is nice and simple: japonica rice, potato starch, and pear juice.

- Earth's Best Food - These little jars of food are a great go-to for busy days! What I loved about this product line is that they have been making organic baby food for 30 years.

- Plain Yogurt - Starting your little one with plain yogurt is the way to go and then if needed, add a hint of sweetness with pureed fruit.

Then my next tip is it is worth taking the time to make your own baby food! Here are my DIY Baby Food Steps and Tips:

• First, the parent should wash his or her hands thoroughly and then wash the fruit or vegetable thoroughly.

• Steam or microwave the fruit or vegetable until tender, then let it cool slightly and transfer to a blender or food processor.

• Add 1 T of water and then purée until smooth. Depending on the amount of food, it may be necessary to add more water, but just 1 T at a time until reaching the desired consistency.

As for storing: keep some in labeled containers in the refrigerator and place the remainder in ice cube trays for freezing.  Then once they are frozen, you can transfer the cubes to labeled freezer bags or storage containers with the type of food and date. Typically one or two cubes will make a meal, depending on baby’s age and appetite.

Molly's tips were included in Today's Dietitian (2011) - Click here for the full article and more tips.