Vegan Mac n Cheese

Hey #nowFAM!

We’re back with another recipe for y’all this week. This one checks all the creamy, comfort food boxes while delivering a few servings of veggies at the same time. Get ready to cook up some vegan mac n cheese! Heads up- if you don’t have a super high-powered blender (like a Vitamix) you might want to set aside extra time to soak your cashews for a couple hours before you make your sauce.

NUTRITION TIP: One of the ingredients for this recipe is a white potato. I’m not sure where the idea that white foods/potatoes can’t be vegetable powerhouses of nutrition originated but I’m here to debunk that rumor! Potatoes are filled with potassium (more than a banana!) and over half of your daily vitamin C intake. They are a great source of fiber as well and are a key component of a balanced diet. 

INGREDIENTS:

• 8 oz macaroni noodles

• 2 large carrots

• 1 medium-sized russet potato

• 1/2 cup cashews

• ½-¾ cup plant-based milk (sub water, it just might be less creamy!)

• 2 tsp dijon mustard

• 1 tsp paprika

• 2 tsp mellow white miso (can substitute with ½ tsp of salt,)

• ½ cup nutritional yeast

• 2 raw garlic cloves

• 1 tsp onion powder

• Juice of ½ a lemon 

DIRECTIONS:

1. Cook macaroni noodles according to directions on package

2. Roughly chop up your carrots + potato and cover with cold water. Bring to a boil and then set to low + cover with a lid, simmering till your veggies are tender. 

3. Throw your cashews, veggies, + all the other ingredients besides lemon into your blender + blend until smooth. Taste test here- adjust for salt if needed! 

4. Pour sauce into a small saucepan + heat throughout- this step brings a little more depth to the flavor. 

5. Add juice of ½ a lemon before serving

6. Mix noodles + sauce together and top with any desired topping (I like pesto or steamed broccoli!)

Let us know if you try this one out by tagging us @nowyoga_pdx on IG! See y’all for 9:30am virtual vinyasa class every Tuesday morning :)

Emily Rae, RDN, E-RYT

www.emilyraewellness.com

Vegan Chocolate Oats

Hi Now Fam!

 I hope everyone is hanging in there during these times of quarantine. It’s been a little hard for me to get creative in the kitchen lately so I’m relying on some tried + true recipes that keep me full for a long time, don’t require an extra trip to the grocery store, and are super satisfying. This chocolate oatmeal bowl does the trick for mornings when I’m feelin’ lazy but hungry!

NUTRITION TIP: Did you know oats contain something called insoluble fiber? Our bodies take a little extra time to break this type of fiber down which aids in healthier digestion + elimination processes. 

INGREDIENTS:

2 cups water

1 cup rolled oats

A pinch of salt

1 mashed banana or 2 chopped up dates

2 tbsp cacao or cocoa powder

1 tsp cinnamon

1 tsp vanilla extract

1 tbsp of maple syrup

Optional Toppings (get creative!):

Coconut shreds, fruit, seeds, crushed pretzels (trust me on this one), drizzle of nut butter, chocolate chips, pecans

DIRECTIONS:

1. Bring 2 cups water to a boil

2. Add 1 cup rolled oats + a pinch of salt and set heat to low. Cover and let water absorb for 10-15 minutes

3. Uncover and add in your fruit (1 mashed banana or dates)

4. Mix in cacao, cinnamon, vanilla, + maple syrup

5. Taste and adjust for sweetness 

6. Add your toppings + enjoy!

I hope you enjoy this recipe + please tag us @nowyoga_pdx if you try this oatmeal bowl recipe!

Be well,

Emily Rae, RDN, E-RYT

emilyraewellness.com

Savory Grits breakfast bowl

Hi #NOWFam!

I have another recipe for y’all this week and this time it’s a breakfast bowl including tempeh, grits, + a side of garlicky kale. I know it can be intimidating to start to cook with plant proteins for those of us who aren’t familiar- it’s a whole new world, really! Heads up- this recipe includes marinating the tempeh ahead of time for a few hours so be sure to plan ahead. I have to credit my husband for the kale recipe here- it’s his specialty. 

NUTRITION TIP:

Tempeh is a great source of plant-based protein. Did you know that tempeh has different nutrition stats than it’s cousin, tofu? Tempeh retains the entire soybean during it’s fermentation process- offering both more fiber and iron than tofu. Tofu is still a great choice for protein, but tempeh might leave you feeling a bit more satisfied! 

INGREDIENTS:

Tempeh Bacon:

• 3 tbs tamari or soy sauce

• 1 tbs tomato paste

• 1 tbsp liquid smoke

• ½ cup vegetable broth

• ½ tsp chili powder

• 1 tsp garlic powder

• 1 tsp apple cider vinegar

• 1 tbs oil (olive, canola, whatever ya have!)

• 1 tbsp maple syrup

• 1 block tempeh

Cheesy Grits:

• 1 cup grits

• 3 cups water

• 1 tsp salt

• ½ cup vegan cheese shreds (I love Violife or Follow Your Heart brand)

• 1 tbsp butter

• 1 tsp garlic powder

Garlicky Kale:

• 1 bunch kale, chopped

• 5 garlic cloves, minced

• Olive oil

• 1 tsp crushed red pepper flakes

• 1 tsp onion powder

• Salt to taste

Directions:

Tempeh Bacon:

1. Slice tempeh into 1 inch wide slices along the short edge of the tempeh brick.

2. Whisk all ingredients together and marinate for about 2 hours- up to overnight.

3. Using either a cast iron pan or grill pan, use a small amount of oil on the base of the pan and arrange tempeh. Cook for about 6 minutes each side, splashing some of the extra marinade into the pan every couple minutes to deglaze + for max flavor!

Cheesy Grits:

1. Boil water 

2. Add 1 cup of grits, turn heat down to low, and cook for 5 minutes, stirring occasionally

3. After about half of the water is absorbed, add in your cheese, butter, and garlic powder

4. Keep on low heat till cheese is melted- about 3-5 minutes

Garlicky Kale:

1. Heat 1 tbs olive oil in large skillet over low-medium heat

2. Add in 5 cloves of minced garlic and cook for about 2 minutes

3. Place chopped kale in pan and sautee till slightly wilted

4. Add in spices + cook till wilted + bright green

You can arrange your three components in a bowl together or side by side- either way, you’re ready for a yummy + balanced breakfast!

Enjoy + let us know if you try this recipe out via tagging us at @nowyoga_pdx

Be well,

Emily Rae, RD, E-RYT

www.emilyraewellness.com

Chocolate Covered Strawberry Smoothie

Hi #NOWFam!

It’s Emily Rae here with another recipe for y’all this week. Smoothies are a great and tasty way to get nutritious foods in our diet with little effort. Personally, I’m not a huge fruit fan and it’s difficult for me to want to eat many servings of it per day. This smoothie covers your bases with two different types of fruit and a few extra boosts from seeds + dates for good measure.

NUTRITION TIP: 

Selenium is a nutrient that we commonly overlook in our diets. Brazil nuts are a great source of selenium. Just a few brazil nuts a day can give you your required amounts of this key trace nutrient!

INGREDIENTS:

Serves 1-2

• 3/4 cup frozen strawberries

• 1 banana

• 1 tbs cacao powder (sub cocoa powder)

• 2 pitted dates

• 1 cup soy milk or alternative milk of your choice 

• A pinch of salt

• 1 tbs flax seeds

• 1 tsp vanilla extract

• 3 brazil nuts (sub a tbs or two of cashews- this helps make it creamy and decadent!)
  

DIRECTIONS:

1. Put all ingredients in blender and blend on high

2. Feel free to add a little extra soy milk if you have any difficulties blending 

3. Enjoy!

Thanks for tuning in for this week’s recipe + tag us on IG @nowyoga_pdx if you try this one out!

Be well,

Emily Rae, RD, E-RYT

www.emilyraewellness.com

Whipped Coffee/Matcha

Hi #NOWFam!

We’re back with another recipe for you and this time it’s a beverage! A lot of us are missing our favorite fancy coffee drinks from our wonderful Portland coffee shops and have gotten innovative at making coffee at home. Here’s a recipe for Dalgona whipped coffee- with a few add-ins, a matcha variation for my non-coffee drinkers + a nutrition tip, of course!

NUTRITION TIP: Did you know the tannins in coffee can block nutrient absorption of key vitamins and minerals from your fruits + veggies? Try to consume your coffee separately from your meals and snacks to avoid any loss of nutrition. 

INGREDIENTS (2 servings):

• 2 tbsp instant coffee

• 2 tbsp boiling water

• 2 tbsp sugar*

• 1 tsp vanilla

• ½ tsp cinnamon

• Non-dairy milk of your choosing

*You can do a little less but keep at least 1 tbsp to create those stiff peaks!

DIRECTIONS:

1. Mix sugar + instant coffee together in shallow bowl or in a stand mixer 

2. Pour boiling water over top and begin to whisk with either a hand mixer, handheld milk frother, or in a stand mixer. 

3. It should take about 3-5 minutes to form peaks with an electric mixer but be prepared to whisk for the long-haul if you’re doing it by hand (10-15 minutes)

4. When stiff peaks appear, add in your vanilla + cinnamon and give it a final mix to incorporate

5. Pour an equal portion over two 8-oz glass of non-dairy milk and enjoy! Feel free to mix your whipped coffee into the milk after you take your pretty photo for IG ;-)

MATCHA VARIATION:

• ¼ cup aquafaba (the liquid from about 1 can of chickpeas)

• 1 tbsp of matcha powder

• 2 tbsp sugar

• 2 tbsp boiling water

• 1 tsp vanilla

DIRECTIONS:

1. Pour aquafaba into a stand mixer or medium mixing bowl and start to beat on high (you can try by hand for this one but I have not!) until it forms peaks. This will take a few minutes.

2. In a small mixing bowl, whisk together matcha, sugar, vanilla, and boiling water until matcha is dissolved.

3. Pour the contents of your small mixing bowl into your aquafaba bowl + start to beat together until combined

4. Pour an equal portion over two 8-oz glasses of non-dairy milk and enjoy! 

Be sure to tag us if you try out the recipe!

Be well,

Emily Rae RDN, E-RYT

www.emilyraewellness.com

Nacho Cashew Cheese

Hi #NOWfam!

I’m coming at you with another recipe today- this time it’s vegan cashew-based nacho cheese. Feel free to use this as a topping on rice + bean bowls, Mexican mac n cheese pasta, + nachos (duh!). There’s a lot of recipes out there for vegan cheese substitutes but I love nut-based cheeses for the simple fact that they contain almost as much protein as their dairy counterparts. It’s important to pick satisfying alternatives if you’re choosing a vegan option so you come away feeling completely unsatisfied. This recipe is full of healthy fats + that plant protein to keep you full and satiated.

One quick note- if you don’t have a super high powered blender (like a Vitamix) you might want to soak your cashews in water for a few hours beforehand to soften them up and make blending a bit easier. 

Nutrition Tip: Cashews are such a powerhouse of nutrition, boasting good amounts of iron, healthy fats, and magnesium! Many nuts, including cashews, contain something called tannins which are compounds that can inhibit absorption of these crucial nutrients. Soaking your cashews before blending can release tannins + make their nutrients more easily absorbed by the body.

Ingredients: 

• 1 cup cashews

• 1 cup water or vegetable broth 

• 1 tsp miso paste (if you don’t have this one, you may just have to kick up the salt a little)

• 1 tbsp tomato paste

• 2 tbsp nutritional yeast 

• 1 tsp lemon juice

• 2 tsp cumin

• 1 tsp garlic powder

• 1 tsp onion powder

• ½-1 tsp cayenne or chipotle powder if you like it spicy!

• Salt to taste

Directions:

1. Blend cashews + water together till creamy + thickened. Pro tip: if you forgot to soak your cashews, feel free to boil them for 10-15 minutes instead! 

2. Add remaining ingredients to the blender + blend till combined. If it gets too thick, feel free to add 1 tbsp of water at a time to thin to your preference. 

3. Pour sauce into a small saucepan and heat throughout- this develops the flavor further!

Let us know if you try this one out by tagging @nowyoga_pdx!

Be well,

Emily Rae, RDN, E-RYT

www.emilyraewellness.com

Spiced Roasted Veggie and Crispy Chickpea Rice Bowls with Quick-Pickled Cucumbers and Green Goodness Sauce

Shout out to all my SE Portlanders - I miss seeing your faces at NOW on Division! Anyone else make a post-yoga habit of scarfing down a Double Dragon rice bowl at least once a week? Just me? After 5 years of living within a 3-block radius of 12th & Division and becoming one of their better weekly patrons, I finally decided to recreate my own version of DD’s famous rice bowls.

This is really a 3-in-1 recipe that I think of as “how you like it” rice bowls, because you can swap, add to, or leave out any element of this dish. It’s great for leftovers, primarily contains pantry & produce staples, and is nourishing and filling. Vegetarian, gluten free, and can easily be made dairy free & vegan (swap honey for maple syrup & greek yogurt for coconut yogurt).

Feel free to pull this 3-in-1 apart and take on one at a time. Roasted veggies & chickpeas are great on salads, on their own, or as a side with almost any protein. The green goodness sauce goes great on anything (try it on any protein or veggie). And those quick pickled cukes. Oh, man. Just try to not eat them all in 1 go. I dare ya! 

Since we all hate scrolling to get to the actual recipe, let’s get right to it…

Serves 4

Prep Time: 50 minutes

Ingredients:

Quick Pickled Cukes:

• 1 long English cucumber

• 1 tsp salt

• ½ cup apple cider vinegar

• 1 Tbsp honey

• ½ a jalapeño, sliced thin with seeds to preference

• 2 cloves garlic, finely chopped

Spiced Roasted Cauliflower & Carrots and Crispy Chickpeas:

• 3 large carrots, orange or multicolor

• 1 head cauliflower

• 1 14.5 oz can chickpeas, drained & rinsed

• 2 tsp paprika

• 2 tsp turmeric

• 1 tsp cumin

• ½ tsp crushed red pepper  

• 1 tsp salt

• ½ tsp pepper

• 2 Tbsp evoo 

Green Goodness Sauce:

• 1 bunch cilantro

• 4 scallions

• 1 Tbsp honey

• 1 oz fresh squeezed lime juice

• ¼ cup rice vinegar

• ½ cup plain greek yogurt

• ½ a jalapeño, roughly chopped with seeds & ribs to preference

• 1 Tbsp sesame oil

• ½ cup evoo

• salt & pepper to taste

• 2 cups jasmine rice

• 2 cups fresh arugula

• Cilantro for garnish

Directions:

Preheat oven to 425F for veggies. Then start with the cucumbers:

Quick Pickled Cucumbers:

• Cut cucumber in half lengthwise and slice thin.

• Toss cucumber slices & a large pinch of salt in a bowl. Let sit at room temperature for 10-15 minutes, tossing occasionally, until the cucumbers start to sweat and soften.

• Meanwhile, whisk together honey, apple cider vinegar, cucumber, jalapeño, salt & garlic.

• Squeeze as much moisture out of cucumbers as you can. Cheesecloth works great, but be gentle!

• Add cucumbers & vinegar mixture to an airtight Tupperware container & toss to coat. Let sit at least 30 minutes, tossing occasionally. 

Meanwhile, make:

Spiced Roasted Cauliflower & Carrots with Crispy Chickpeas:

• Slice cauliflower into bite-sized florets & quarter or eighth carrots lengthwise. Drain & rinse chickpeas well, then pat very dry. (This step is key for maximum crispiness!)

• In a small bowl mix EVOO, paprika, cumin, turmeric, crushed red pepper, and ½ teaspoon salt.

• On 2 large baking sheets, toss cauliflower and carrots with spiced oil on one, and chickpeas on the other so the chickpeas can crisp while the veggies cook evenly without steaming. Salt all to taste and spread out in an even layer. (I cooked them all on 1 baking sheet but they would have been crispier if I had used 2!)

• With chickpeas on top & veggies on bottom rack, bake in preheated oven at 425F for about 30 minutes, turning over halfway, until chickpeas are golden and crunchy and veggies are cooked through.  

While veggies are in the oven, cook rice to package instructions, and make:

Green Goodness Sauce (a very loose play on Green Goddess):

• Tip: Pull off any brown parts of the cilantro, but use stems & all. The stems blend well and add great flavor.

• Blend all ingredients except EVOO for 30 seconds on high, or until smooth.

• Add EVOO & blend until just mixed – 10 – 15 seconds.

• Refine consistency. If too thick, add 1Tbsp water. If too thin, add 1 Tbsp greek yogurt. Add salt & pepper to taste.

TO SERVE:

Start with a bed of jasmine rice. Top with a handful of arugula (or any green you have on hand), roasted veggies & chickpeas and quick pickled cucumbers. Drizzle (or generously dollop) with green goodness sauce. Garnish with cilantro. Enjoy!

Tip: Store all elements separately for leftovers. 

Enjoy!

xo,

Sonya

Tofu Salad

Hi #NOWfam!

I hope everyone is continuing to stay well and finding new activities to pass the time during this quarantine state. If you missed it, I’m Emily Rae (you may know me from vinyasa + restorative classes at NOW!) but I’m also a registered dietitian who loves to spend time in the kitchen. I’m back with another nourishing, healthy recipe for you to enjoy this week.

Hopefully you have all the ingredients on hand for this simple + satisfying vegan tofu salad. It’s a little reminiscent of a classic egg salad (especially when you use the black salt!). It’s an easy recipe that comes together quickly- perfect for those lazy days when you can’t be bothered to change out of last night’s pajamas, much less make lunch! 

Nutrition tip: There is a ton of misinformation and fear-mongering out there about soy products! Fear not- soy is a great option to get some plant-based protein in your diet. The current research has shown that the phytoestrogens found in soy products actually regulate the estrogen hormone- achieving greater balance in the body! Soy protein is also a good source of calcium which is helpful if you’re avoiding dairy. 

Directions:

1. Crumble tofu up into small, bite size chunks

2. Mix in vegan mayo, lemon juice, dijon, and pickled jalapeños if using.

3. Add the rest of the ingredients, stirring to combine

4. OPTIONAL: make sure you chop your veggies finely so the salad maintains its smooth, spreadable texture!

5. Adjust seasonings to your preference (feel free to add/sub and get creative with your spices) and spread on toast, use it as a salad topping, or just eat straight out of the bowl! 

I hope everyone enjoys this recipe- please let us know if you try it out by tagging @nowyoga_pdx 

Wishing you wellness,

Emily Rae, RD, E-RYT

www.emilyraewellness.com

INGREDIENTS: 

• 1 lb tofu

• 1/4 cup + 2 tbs vegan mayonnaise

• 1 tsp lemon juice 

• 2 tsp dijon mustard

• 2 tsp pickled jalapeños (optional, if you like a little spice!)

• 2 tsp nutritional yeast

• 1 tsp Indian Black Salt* 

• 2 tsp garlic powder

• 1 tsp onion powder

• 1/2 tsp paprika 

• Few cracks of ground black pepper

• 1/2 tsp turmeric

• OPTIONAL:

• 1/4 cup finely diced red onion

• 1/4 cup diced celery

• 1/4 cup finely chopped carrots

*Indian black salt is a sulfuric, “eggy” tasting spice- if you don’t have it feel free to stick with regular ol’ salt. 

Vegan Chickpea Pancakes

Hi, #NOWFam!

It’s Emily Rae here and I hope you’re all staying safe, well + most importantly all cozied up at home! Some of you may know me from vinyasa + restorative classes over at the Division studio but I’m also a Registered Dietitian Nutritionist. One of my main hobbies and self-care activities is cooking and I would love to share that with you all over the next few weeks with recipe blog posts. We’ll keep this first one super simple + straight-forward and I’ll show you how to make… vegan chickpea flour pancakes! 

I don’t know about y’all, but I’m craving all the savory, dense foods right now. It’s our body’s way of letting us know that we still need proper nourishment- even when we’re thrown out of our normal routines. The act of maintaining regular meal times can be helpful during times of stress- starting with a healthy, filling breakfast! These pancakes are a great source of iron and protein. 

Nutrition tip: Plant-based iron is better absorbed when we eat it with a source of vitamin C. Serve a fruit dense in vitamin C ( strawberries, orange, pineapple) alongside your chickpea pancakes to increase your body’s absorption of the iron!

Ingredients: 

• Olive oil

• 3 cloves garlic, minced

• 1/4 cup onion, diced

• 1 cup chickpea flour*

• 1/2 tsp Indian black salt (substitute regular old salt- no big deal!)

• 1/2 tsp paprika

• 1/2 tsp cumin

• 1/2 tsp garlic powder

• 1/2 tsp thyme

• 1 tbs nutritional yeast

• 1/2 cup water (plus a few extra tbs if it’s looking too dense)

Optional:

• 1/4 cup sun-dried tomatoes

• Additional veggie add-ins: kale, mushroom, etc 

Directions:

1. Sauté garlic + onion in your choice of oil till softened and lightly browned (I use olive!) If you’re using extra veggies/sun-dried tomatoes, now is the time to lightly sauté those as well till soft.

2. Grab a medium mixing bowl + mix together your chickpea flour and spices (use what’s in your pantry- feel free to add or subtract spices to your preferences)

3. Slowly add in 1/2 cup water while whisking, adding more if necessary- it should be about the consistency of thick pancake batter

4. Add in veggies/garlic/onion mixture and heat up some more oil in a large skillet. 

5. Pour 1/4 cup of batter for each pancake, cooking about 4 minutes each side over medium-low heat. 

6. Enjoy! I like to top mine with hot sauce but feel free to get fancy with your toppings 

*Chickpea flour can be bought in bags at the store but you can easily make your own using dried chickpeas! Just throw them in a blender/food processor and bam- your own chickpea flour. 

I hope you enjoy this recipe + let us know if you try it out by tagging us on social media @nowyoga_pdx

Wishing you wellness,

Emily Rae, RD, RYT

www.emilyraewellness.com