• Keep the key flavors in mind and focus on bringing them out in the recipe. Concentrate mainly on the ingredients that need to be adapted to minimize frustration.
• Go through recipes as you try them and note any substitutions you made. Keep track of what worked, quantities, cooking times, etc. Having sets of notes will speed up the process.
• Become a research connoisseur. Use cookbooks, Google, and other resources to find recipes. Most likely someone has attempted the dish you want to try.
• If meals come out dry, switch to a lower heat or use more liquid. Try increasing liquid a few tablespoons at a time.
• Add extra ingredients that are naturally gluten free, such as vegetables, quinoa, amaranth, and fruit.
• When you find healthy gluten free substitutes, take full advantage and stock up. Items like tortillas make for quick dinners.
• Experiment with flour. Try a gluten-free flour mixture from your local health store or make your own version using a combination of flours. Never substitute all wheat flour with all brown rice flour. A combination of gluten free flours works best. The standard ratio for cooking with gluten free flours is 70-percent protein flour to 30-percent starch flour. Add xanthan gum, guar gum or arrowroot powder to the mix for improved texture.
• When baking, don’t be afraid to use an extra tablespoon of vanilla to combat the strong flavor of gluten free flours.
• Add moisture with pureed vegetables and fruit, yogurt, buttermilk, or sour cream.
• Individuals who also experience lactose intolerance, which commonly accompanies gluten intolerance, will find that light coconut milk and soymilk are perfect in place of regular milk.
• Use double acting gluten-free baking powder. It typically contains acids necessary for allowing the soda to react properly.

These are just a few tips for altering your favorite recipes to fit your gluten free diet plan. Don’t get discouraged. Gluten free cooking and baking both require trial and error. Take each attempt as a learning experience and before you know it, gluten free cooking will become second nature.

Fall summons images of delicious hot meals. Soups, stews, and hearty fare make their return to the table. A vegan diet plan can put a damper on enjoying these seasonal favorites, as many recipes use chicken or beef stock or a variety of meats as a foundation. Don’t let traditional ingredients throw you for a loop. Vegan meals actually tend to be healthier with less cholesterol and saturated fat. It’s the perfect opportunity to get creative in the kitchen. Create soups and stews that are heavy on the veggies, low in calories, and amazing for weight loss. Test drive both of these fall-friendly ideas for a vegan diet plan:

Squash and Apple Soup (6 to 8 Servings)

Winter squash, such as the butternut and acorn varieties, are excellent sources of important antioxidants that can lower the risk of cancer and other diseases. In addition, the carbohydrates found in the gourds act as anti-inflammatories, regulate blood sugar, and promote cardiovascular health. Squash boasts omega-3 fatty acids, yet has fewer calories and fat than other well-known omega-3 sources, such as walnuts. You’ll feel satisfied without packing on pounds. Apples are another filling fat-fighter. They have the ability to ward off metabolic syndrome, which is characterized by the accumulation of fat around the midsection. Experts recommend buying organic squash as it can contain high levels of contaminants.

Ingredients:

2 onions, diced

2 cloves of garlic, minced

3 lbs acorn squash, peeled, seeds removed, and cut into 1-inch cubes

2 tbsp safflower oil

1 tbsp fresh ginger root, grated

3 tart apples, peeled, cored, and diced

4 cups of vegetable stock

2 cups apple juice

1 tsp salt

1/2 tsp pepper

1/4 tsp nutmeg

1 cup almond or rice milk

1/2 cup oat bran

Fresh chives for garnish, chopped

Directions:

1. Heat safflower oil in a large pot. Add onions and garlic and saute until fragrant and soft, about 5 minutes. Add apples, ginger, and squash and saute for five more minutes.
2. Pour in apple juice, vegetable stock, salt, pepper, and nutmeg. Bring mixture to a boil and then turn down heat and simmer for 20 minutes or until squash is tender.
3. Remove from heat and pour about 1/4 of the soup into a blender. Blend until creamy and repeat with the remainder of the soup.
4. Once soup is smooth and creamy, pour it back into the pot and heat over low until heated through.
5. Remove from heat and add almond or rice milk and oat bran. Whisk.
6. Garnish with chives and serve.

Mediterranean-Style Stew (4 Servings)

This stew features cauliflower. The cruciferous vegetable detoxifies the body, protects against cancer, offers antioxidant and anti-inflammatory benefits to decrease the risk of chronic diseases, and supports digestive health. It’s excellent for weight loss and cleansing the system. Chickpeas are another powerhouse ingredient. They contain a high fiber content to keep you full and stimulate elimination. In addition, new studies have shown that chickpeas suppress appetite. Individuals who ate chickpeas regularly consumed less processed foods and snacks.

Ingredients:

2 tbsp olive oil

1 onion, diced

1/2 tsp chili powder

1 1/2 tsp ground cumin

1 28 oz can crushed tomatoes

1 15 oz can chickpeas (garbanzo beans), rinsed

1 large cauliflower head, core removed and sliced into florets

1 cup dried couscous

1 6 oz package of baby spinach

Salt and pepper to taste

Directions:

1. Heat oil in large saucepan over medium heat. Add onion and saute for about 5 minutes or until soft.
2. Add salt, pepper, cumin, and chili powder. Cook, stirring, for approximately 1 minute.
3. Pour in tomatoes and liquid, chickpeas, cauliflower, and 1/2 cup water. Bring to a boil and then reduce heat and allow to simmer for 15 to 20 minutes or until vegetables are tender and liquid has slightly thickened.
4. Fold in spinach and cook until it begins to wilt, approximately 1 to 2 minutes.
5. Meanwhile, put couscous in a large bowl. Add 1 cup hot water, cover, and let sit for 5 minutes or until water is absorbed. Fluff with a fork. Pour stew over couscous and serve.

Adapted from Smith & Ratliff.

What are some of your favorite fall recipes for a vegan diet?

1. Hydrotherapy: Water is used to improve health and revitalize the body and mind in hydrotherapy. The practice has been relied on for centuries and includes a variety of different methods, such as sitz baths, foot baths, hot and cold compresses, sauna sessions, and more. For an at-home version, take a hot shower at a temperature you can just tolerate for five minutes. Switch the temperature to cold for 30 seconds. Alternate hot and cold for 30 seconds each for three rounds. The combination of temperatures improves circulation, aids in elimination, and reduces inflammation. If you have access to a sauna, sit in the heat and sweat out accumulated toxins. Or, create a DIY purifying foot bath by soaking your feet in a basin of warm water mixed with one cup of  baking soda and two cups of salt. Let your feet sit in the water for 30 minutes.
2. Dry Brushing: Exfoliating the body through dry brushing enhances circulation, rids the body of cellulite-producing impurities, encourages cellular renewal, and even creates soft, smooth skin. Use a dry, natural bristle brush that is specifically made for dry brushing. Be sure to avoid the face! Brush the skin in circular motions starting at the bottom of the feet and always moving up toward the heart. Continue from the feet and finish at the chest. Try this twice a week.
3. Pranayama: Yogic breathing techniques, known as pranayama, are soothing, detoxifying, and centering. You’ll relieve toxic stress, increase the flow of fresh oxygenated blood, and strengthen the lungs. Try the 4:4:8 breath, which brings in fresh air and energy, allows the toxins to accumulate, and then releases them on the exhale. Sit in a comfortable seated position with your spine straight. Close your eyes and begin to inhale through the nose to a count of four. Then, retain the breath for a count of four and exhale through the nose to a count of eight. Repeat this for five minutes per day.
4. Exercise: Take our detoxifying yoga practice for a spin. Yoga is the ideal way to purify all aspects of your being. It also increases muscle tone and burns calories, offers deep relaxation, and will leave you feeling revitalized. While the body is detoxing, it’s best not to overexert yourself. Cardiovascular exercise can be beneficial. It should be challenging, but make sure you have enough breath to talk during the workout. Try swimming if you have access to an outdoor or indoor pool. It’s therapeutic, low impact, and an excellent way to lose weight. Running, walking, and jumping rope are also effective. Practice deep diaphragmatic breathing throughout your cardio session.
5. Relax: Take the time to unplug and recharge. Reducing stress, relaxing, and creating balance in your life are essential to detoxifying. Try meditation, tai chi, or gentle yoga. Turn off your computer, television, and cell phone for a few hours each day. Engage in quiet activities that bring you joy. Your mental health should be a priority as well as your physical health.

These techniques will round out your detox diet plan. Cultivating harmony in all of your body systems and centering yourself will lift that mental fog and help you gain clarity. Take care of yourself from the inside out and you will see the results you’re hoping for.

• Soy Sauce
• Teriyaki Sauce
• Whole Meal Flour
• Wheat Grass
• Vegetable Broth: Not all broths contain gluten. It’s best to read ingredients carefully. The same goes for stock cubes.
• Chicken Stock
• Caramel Coloring: Again, not all caramel coloring is made with gluten. It depends upon the manufacturing process.
• Dextrin
• Abyssinian Hard
• Wheat triticum durum
• Amp-Isostearoyl
• Hydrolyzed Wheat Protein, Wheat Starch, or Wheat Gluten
• Barley Hordeum vulgare
• Atta Flour
• Malt: including Barley Malt, Malted Milk, Malt Vinegar, Malted Barley Flour, Malt Flavoring, Rice Malt, and Malt Extract.
• Bleached Flour
• Bran
• Bread Flour
• Brewer’s Yeast
• Brown Flour
• Bulgur Wheat
• Cereal Binding
• Chilton
• Club Wheat
• Triticale: Avoid anything with this prefix or suffix.
• Triticum: Avoid anything with this prefix or suffix as well.
• Kamut
• Spelt
• Couscous
• Durum Flour
• Semolina
• Graham Flour
• Crisped Rice
• Disodium Wheatgermamido Peg-2 Sulfosuccinate
• Dinkle
• Einkorn
• Emmer
• Farina
• Farro
• Filler
• Fu
• Germ
• Granary Flour
• Groats
• Hing
• Hordeum Vulgare Extract
• Hydroxypropyltrimonium Hydrolyzed Wheat Protein
• Maida
• Macha Wheat
• Matza, Matzah, or Matzo
• Meringue
• Meripro 711
• Mir
• Nishasta
• Perungayam
• Roux
• Seitan
• Rusk
• Suet in Packets
• Tabbouleh
• Udon
• Wild Einkorn

It is also wise to check with a manufacturer before ingesting food with artificial coloring and flavoring, clarifying agents, baking powder, emulsifiers, enzymes, food starch, glucose syrup, plant or vegetable protein, HPP, HVP, miso, mixed tocopherols, stabilizers, vegetable gum, protein hydrolysates, and any sort of starch.

While this list may seem intimidating, most of these ingredients are found in highly processed foods. Sticking to fruits, vegetables, gluten-free whole grains, lean meat, fresh dairy, and other whole foods, ensures that you can eat a delicious, balanced gluten free diet to lose weight and maintain your health. Try our recipes so that you don’t feel deprived. Keep a copy of these ingredients with you so that you can take the guesswork out of your trips to the grocery store. Knowledge and preparation are the keys to successful gluten free living.

It’s important to remember that not all proteins are created equal. A complete protein contains each of the essential amino acids and is often referred to as high quality protein. Animal-based foods are typically sources of complete protein and it takes a little creativity to find these in vegetarian diets. But have no fear. Combining foods such as brown rice and lentils creates a complete protein, as one makes up for the lacking amino acids in the other. It’s a myth that complete proteins need to be consumed at every meal. If you eat those lentils for lunch and the brown rice at dinner, the foods will still complement one another and offer the same benefits.

Be sure your diet boasts diversity so that you are receiving complete proteins and the necessary vitamins and minerals. To rev-up your vegetarian diet plan, try some of these protein-packed foods:

Nuts, Seeds, Grains, and Beans:

• 1 Cup Edamame (soy beans) – Complete Protein: 17 grams

• ½ Cup Tofu – Complete Protein: 10 grams (varies by brand and type)

•  1 Cup Cooked Red Kidney Beans: 15 grams

• 1 Cup Cooked Black Beans: 15 grams

• 1 Cup Cooked Garbanzo Beans (chick peas): 14.5 grams

• 1 Cup Cooked Pinto Beans: 15 grams

• 1 Cup Cooked Fava Beans: 13 grams

• 1 Cup Cooked Lentils: 18 grams

• 1 Cup Cooked Quinoa – Complete Protein: 8 grams

• 1 Cup Cooked Amaranth – Complete Protein: 9 grams

• 1 Cup Cooked Teff – Complete Protein: 10 grams

• 1 Ounce Whole, Shelled Raw Walnuts : 5 grams

• 1 Ounce Whole Raw Almonds: 6 grams

• 1 Ounce Raw Cashews : 5 grams

• 1 Ounce Pumpkin or Squash Seeds, Roasted with No Salt : 5 grams

• 1 Ounce Sesame Seeds, Roasted or Toasted: 5 grams

• 1 Ounce Shelled Hemp Seeds – Complete Protein: 10 grams

• 1 Ounce Peanut Butter: 7 grams

• 1 Ounce Almond Butter: 4 grams

Dairy, Eggs, and Substitutes:

•  1 Cup Skim Milk – Complete Protein: 8 grams

• 1 Large Egg – Complete Protein: 6 grams

• 1 Ounce Parmesan Cheese – Complete Protein: 11 grams

• 1 Ounce Cheddar Cheese – Complete Protein: 7 grams

• 6 Ounces Greek Yogurt – Complete Protein: 18 grams (varies slightly by brand)

• 6 Ounces Low Fat Yogurt – Complete Protein: 7 grams (varies slightly by brand)

• 1/2 Cup Low Fat Cottage Cheese – Complete Protein: 12 grams

• 1 Cup Unfortified Soy Milk – Complete Protein: 7 grams

• ¼ Cup Liquid Egg Substitute: 7 grams

• 1 Container Soy Yogurt – Complete Protein: 7 grams (varies slightly by brand)

Fruits and Vegetables:

•  1 Cup Asparagus: 4 grams

• 1 Cup Cooked or Boiled Peas: 9 grams

• 1 Large Artichoke: 5 grams

• 1 Cup Steamed Broccoli: 4 grams

• 1 Cup Brussels Sprouts: 5.6 grams

• 2 Cups Chopped Kale: 4 grams

• 1 Cup Cooked Spinach: 5 grams

• 1 Cup Diced Peaches: 5 grams

• 1 Cup Dried Figs: 5 grams

• 1 Cup Pureed Florida Avocado: 5 grams

Protein is valuable but don’t stress over complete proteins, as a diet marked by variety will take care of your nutritional needs. Try adding some of these foods to your vegetarian diet plan for better health, more energy, and increased weight loss.

What are some of your tried and true plant-based sources of protein?

Citrus Banana Carrot Green Smoothie (2 Servings):

This smoothie uses Swiss chard as the leafy green. Swiss chard contains 13 different polyphenol antioxidants that act as anti-inflammatories to fight diseases, provide anti-aging benefits, ward off heart disease, boost the immune system, and even regulate blood sugar. It also contains fiber, calcium, and vitamin K to build bone strength. It keeps you feeling full longer and promotes digestive health for weight loss.

Ingredients:

1 large carrot, peeled

1 large orange, peeled

1 ripe banana, peeled

1 cup Swiss chard

1/2 cup ice

Directions:

1. Blend spinach until smooth.
2. Add orange and banana and blend.
3. Toss in ice and carrots and blend until creamy.

Kale Pear Raspberry Smoothie (2 Servings):

Kale is the star of this recipe. Kale contains vitamin A, vitamin K, vitamin C, fiber, vitamin B6, calcium, and iron. It’s perfect for vegan diets, as vitamin B6 and iron are difficult to find in plant sources. It’s satiating to prevent overeating and has a mere 35 calories per cup.

Ingredients: 

6 large kale leaves

3 pears, peeled and cored

Large handful of raspberries

1/2 cup ice

Directions:

1. In a juicer or powerful blender, such as a VitaMix, combine all ingredients.
2. Blend until smooth.

Sweet Avocado Parsley Smoothie (3 Servings)

Parsley isn’t solely a garnish. In fact, it is filled with potent nutrients. Parsley cleanses the blood, helps detoxify the body, keeps the blood vessels elastic, and even improves sexual health. The herb also bolsters cardiovascular health, contains vitamins C, K, and A, folate, iron, and antioxidants.

Ingredients:

2 bananas, peeled and then frozen prior to making smoothie

1 avocado, peeled, pitted, and cut in half

1 bunch parsley

3 cups coconut water (no sugar added variety)

Directions:

1. Add all ingredients to a blender.
2. Blend thoroughly on high until creamy.

Blueberry Spinach Smoothie (1 Serving)

Spinach is nutrient dense without packing a lot of calories. For vegans, it’s especially important for its iron content. It also contains B vitamins, vitamins C, K, and A, manganese, magnesium, calcium, potassium, and folate. It reduces inflammation in the body, suppresses the appetite, prevents several forms of cancer, and offers antioxidants. Spinach is also great for green smoothie beginners as it blends relatively well.

Ingredients:

1 banana, peeled

Handful of ice cubes

1/2 cup blueberries

1/4 cup fresh squeezed orange juice

1 cup baby spinach

Directions:

1. Toss the blueberries, banana, ice, and orange juice into a blender. Blend on high until smooth.
2. Add the baby spinach and continue to blend on high until creamy.

Feel free to substitute the leafy greens listed with your favorite leafy greens. Try different combinations of fruits and vegetables when you’re feeling adventurous. Finding green smoothie recipes that please your palette will allow you to enjoy the nutrients you need.

In addition to clean eating and cleansing teas, adding certain herbs to your detox diet plan can further flush your system. There are a host of tried and true herbs that are valued as safe remedies to purify the liver, eliminate toxins via bile, act as gentle diuretics, provide prebiotics for digestive health, promote regularity, offer antibiotic properties, impart much needed antioxidants, and more. Adding a few of these to your detox diet will leave you rejuvenated and aid in weight loss.

• Burdock: Burdock is an intimidating herb, as it is equipped with large, prickly burrs. However, it’s the roots that carry the detoxifying effects. It has been relied on for medicinal uses, particularly cleansing the blood. It also acts as a gentle laxative and diuretic. This makes it effective for eliminating waste and refreshing the kidneys. It helps to release the gallbladder’s bile. By enhancing the flow of lymphatic fluid, burdock allows the fluid to direct toxins away from our cells, to flush out impurities, bacteria, cholesterol, and even viruses. By improving the lymphatic system, burdock strengthens the immune system. Purchase fresh burdock, which looks like a carrot, wash it, but leave the skin on, cut, chop, or slice it and add it to stir fries, soups, or even salads.

• Milk Thistle: Milk thistle comes from the daisy family and is a flowering herb. It is thought to have healing properties and is a popular alternative way to treat liver conditions, including cirrhosis, hepatitis, and fibrosis, and for alleviating gallbladder issues. As a detoxifying herb it is a potent source of antioxidants and is also used to lower cholesterol and manage type 2 diabetes. It’s anti-inflammatory and antibiotic properties are excellent for purifying the body. It stimulates the release of toxins through bile. Boil the roots or new shoots, cut the spiny points off of the leaves and add them to a salads or sauté them, or add ground seeds to smoothies.

• Guduchi: A staple of Ayurvedic medicine, guduchi has seen increased popularity in the Western world. The herb is particularly good for improving immune function and combating stress. It aids in protecting the liver from toxins, acting as an anti-inflammatory, improving skin health, balances the body systems, normalizes white blood cell levels, and purifies the liver to bolster its ability to process toxins that are fat soluble. Guduchi is usually found in powdered form. Mix it with aloe vera juice for important detoxifying effects or ingest a teaspoon or two per day.

• Turmeric: Turmeric is touted as an anti-inflammatory and has been used in traditional Chinese medicine and Ayurveda. It has antioxidant qualities that safeguard the colon from free radicals and may offer cancer protection. Turmeric improves liver function and stimulates detoxification. Studies have linked it to lowering the blood pressure. The herb clears up imbalances in the digestion system to allow us to eliminate toxins and improve immune function. Use turmeric to whip up some curry, sprinkle it on lentil dishes, mix it with brown rice, or sauté cauliflower with turmeric to add flavor.

• Flaxseed: Flaxseeds are a superfood. The seeds of the herb cleanse the colon and stimulate the elimination of waste and toxins. It eliminates the buildup of toxins that accumulated when processed food is not digested. Flaxseed is well-known for its ability to improve digestion. They also boast omega-3 fatty acids, which improve mood, boost brain power, make hair and skin lustrous and healthy, and a host of other benefits. Flaxseeds support liver function and act as a decongestant, mild laxative, anti-inflammatory,  for and emollient. This herb is extremely helpful for weight loss. Be sure to drink a lot of water when using flaxseeds to detoxify. Add a tablespoon of organic ground flaxseed to a full glass of warm water and lemon juice for a pre-breakfast detox drink. Or add ground flaxseeds to smoothies and oatmeal.

Start your practice in a comfortable seated position, inhaling through the nose and expanding the stomach and exhaling through the nose and contracting the stomach. Maintain this deep breathing throughout the postures. Sit silently for several minutes, focusing on the breath, and letting go of the mind. Warm-up with several rounds of seated body rolls, cat-cow, and sun salutations. Then, perform each of these postures two times per side:

• Low Lunge Twist: From downward facing dog on your final sun salutation, raise the right leg behind you, keeping the hips square. Exhale and bring the right foot through the center of your body and place it between your hands at the top of the mat. Make sure the front knee is bent and the knee is stacked directly above the ankle. You will be in high runner’s pose. Drop the back knee to the ground and flatten the top of the foot onto the mat, making sure the back thigh is slightly angled. With your fingertips on either side of your front foot, lengthen the spine, and draw the inner thighs together. Place the left palm firmly into the ground, or on a yoga block, close to the instep of your right foot. Engage your abdominal muscles and lift the right arm to the sky, looking up toward the hand. Take the shoulders down the back and away from the ears. Hold for 5 breaths and then repeat on the opposite side. Twists are excellent for massaging the digestive system and detoxifying the body. They wring out the internal organs in the midsection and promote the flow of fresh, oxygenated blood.

• Locust: Once you have returned to downward facing dog, lower the knees to the ground, and then come onto the belly. You might want to use a blanket for extra padding underneath your pelvic bones and ribs. Place your forehead on the ground and lengthen your legs behind you. Extend your arms alongside of the body and turn your palms up toward the sky. Turn the big toes toward one another and rotate the thighs inward. On an inhale, lift the legs, arms, upper torso, and head away from the floor. Lengthen the tailbone toward the feet, engage the abs, engage the thighs, and press back through the balls of the feet. Keep the toes turned in. The arms are parallel to the floor and you will want to stretch through the fingertips. Pull the shoulder blades together and the shoulders away from the ears. Your gaze should be on the ground slightly forward. Don’t crunch the cervical spine. Hold for 30 seconds.Locust strengthens the abdominals and back, creates digestive fire in the belly, and puts gentle pressure on the organs in the abdomen.

• Wind Relieving Pose: This pose sounds silly, but it’s one of the single best poses for improving digestion. Once you’ve completed locust pose, make your way onto your back. Draw the knees into the chest and wrap your arms around the legs and interlace your fingers just below the knees, gently pulling them closer. Rock back and forth giving the spine a massage. Come back to center and lengthen the left leg out so that it is flat on the floor. Keep the right knee bent, wrap your arms around it and interlace the fingers just below the knee. Pull it into the torso. Inhale, hold for several breaths, and then on your next exhale, lift the back and head off of the floor and bring the forehead to the knee. Hold for five to ten breaths and then release. Switch legs. Wind relieving pose is an excellent way to soothe the lower back and spine. It improves digestion and elimination. If you have trouble wrapping your arms around the knees, feel free to use a yoga strap.

• Supine Spinal Twist: After your last round of wind relieving pose, bring the knees into the chest. Extend your arms out into a “T” shape with the palms facing down. You may have to lift the right hip slightly and draw it back toward the center of the mat, because the hips should be squared. With the knees still in, drop them to the right side and let them sink toward the floor. Look out over the opposite arm, gazing past the fingertips. Make sure the shoulders stay on the floor. Hold for 10 breaths, come back to center, and switch sides.The supine spinal twist cuts off the blood supply to the digestive organs and wrings them out. When you untwist, the body is bathed in a fresh supply of blood. This pose is excellent for detoxification and soothes the digestive tract. In addition, it feels amazing on the spine.

Try adding these moves to your daily routine to help your body ease into a gluten free diet plan. Movement and creating heat in the body will aid you in weight loss, while the massaging action of the poses will keep your digestive tract in top form.

Namaste!

Grilled Veggies Over Barley (6 Servings)

This recipe from Fitness Magazine, includes the health benefits of barley, red peppers, mushrooms, chili powder, and more. Barley, a Middle Eastern grain, contains a substantial amount of fiber. It will fill you up faster and curb your appetite. The insoluble fiber found in the tasty grain also has detoxifying powers. It speeds up the movement of intestinal contents through the body, which prevents toxins from adhering to the wall of the intestines. Plus, it helps to lower cholesterol.

Chili powder contains capsaicin, the substance that makes it hot. It can temporarily boost the metabolism allowing you to burn more calories. Red bell peppers provide you with vitamins A and C, folate, and B6. These are essential vitamins and the antioxidants are helpful in warding off disease and offering anti-aging properties. Mushrooms are low in calories, contain a variety of nutrients, and further add to the fiber content of the meal.

Ingredients:

1 cup pearl barley

Juice of 3 limes

1 ½ tbsps organic, local honey

4 garlic cloves, minced

¾ tsp kosher salt

¾ tsp fresh ground black pepper

1/8 tsp chili powder

½ cup extra virgin olive oil

8 ears organic corn, husked and broken in half

2 red organic bell peppers, cut into quarters

12 whole button mushrooms

3 tbsp fresh basil, chopped

1/3 cup crumbled feta

Directions:

1. Fill a large pot with water, sprinkle with salt, and bring to a boil. Add the barley and boil about 45 minutes to 1 hour or until tender, but slightly chewy. Drain.
2. In a medium bowl, whisk the lime juice, honey, garlic, salt, black pepper, and chili powder. Add olive oil and continue to whisk. Set aside 1/3 of the dressing for the barley.
3. Brush dressing on ears of corn. Toss the mushroom and bell peppers with the rest of the dressing.
4. Preheat a grill to medium-high heat. Season vegetables lightly with salt. Grill, turning occasionally, until tender and lightly charred, about 5 to 7 minutes per side.
5. Toss barley with 1 tbsp of the basil and the dressing you set aside. Divide onto plates and place vegetables on top. Sprinkle with the rest of the basil and the crumbled feta.

Yogurty Fruit Salad (6 Servings)

Fat-free Greek yogurt is filling and prevents food cravings later on in the day. In addition, it’s an excellent source of vegetarian protein and calcium. It also contains potassium, zinc, and the hard to get vitamins B6 and B12. When losing weight, it’s common for lean muscle mass to disappear as well. Eating high-protein foods, like Greek yogurt, will help you preserve your muscle mass and increase your calorie burn. Apples have been shown to prevent metabolic syndrome, which is marked by excess abdominal fat. Blueberries, strawberries, and oranges are packed with vitamin C and a host of antioxidants. Bananas are another filling option that provides potassium and increases satiety. The natural sugars found in the fruit will satisfy sugar cravings without the extra fat and calories.

Ingredients:

2 organic oranges, peeled and sliced

2 organic bananas, peeled and sliced

1 organic nectarine, pit removed and cut into chunks

2 organic apples, cores removed and cut into chunks

1 cup organic strawberries, sliced thinly

1 cup organic blueberries

1 single serving container of organic, fat-free strawberry Greek yogurt

1 single serving container of organic, fat-free vanilla Greek yogurt

Directions:

1. In a small bowl, mix the two flavors of Greek yogurt.
2. In a large bowl, mix the fruit.
3. Add the yogurt to the fruit and mix thoroughly until fruit is completely coated.

Asparagus Pasta (4 Servings)

Asparagus has tons of flavor and very few calories. It contains folic acid, the antioxidants beta-carotene and vitamin C to fight free radicals, heart disease, cancer, and other diseases, potassium, fiber to satisfy hunger, and vitamin B6. It is also packed with asparagine, an amino acid that works with other nutrients in the vegetable to act as a natural diuretic. This can be extremely helpful for weight loss and detoxification when on a vegetarian diet plan. Asparagus combats harmful bacteria from taking up residence in the digestive system.

Ingredients:

1 ½ lbs organic asparagus

1 tbsp olive oil

2 garlic cloves, minced

Fresh squeeze lemon juice to taste

Salt and pepper to taste

Directions:

1. Cut the ends off of the asparagus.
2. Slice the tips off of the asparagus and set aside.
3. Use a vegetable peeler to peel off the outside layer of asparagus spears. Discard. Peel lengthwise along the spears to form noodles.
4. In a large non-stick skillet, heat the olive oil over medium heat.
5. Add the garlic cloves and heat, stirring frequently, for about 1 minute.
6. Add the noodles and coat with garlic and olive oil. Cook, stirring occasionally, until the noodles are soft.
7. Halfway through cooking noodles, add asparagus tips.
8. When tender, remove noodles and tips and add fresh squeezed lemon juice and salt and pepper to taste.

Minty Fruit Salad (4 Servings)

Enjoy a dose of antioxidants, vitamin C, and potassium. Mint has been shown to suppress the appetite and kick cravings to the curb. Even taking a whiff of mint can result in eating fewer calories. Blueberries are filled with fiber to keep you feeling full longer. The phytochemicals found in the fruit can alter the way your body stores fat and even aid in decreasing abdominal fat. Raspberries, blackberries, peaches, plums, and nectarines add to the fiber count and balance blood sugar levels. In addition, fresh organic fruit is a great way to satisfy a sweet tooth.

Ingredients:

2 tbsp agave nectar or barley malt

Pinch of freshly ground black pepper

Pinch salt

1 tbsp fresh squeeze lime juice

1 organic peach, sliced into wedges 1/2-inch thick

1 organic nectarine, sliced into wedges 1/2-inch thick

1 large organic plum, sliced into wedges 1/2-inch thick

1 cup organic blackberries

1 cup organic raspberries

1 cup organic blueberries

Fresh whole mint leaves to taste

Directions:

1. In a small saucepan, combine agave nectar, 1/3 cup of filtered water, salt, and pepper. Over medium heat, bring contents to a simmer.  Stir until agave nectar is dissolved. Remove from heat and let sit until mixture reaches room temperature. Pour mixture into a large bowl and stir in lime juice.
2. Add peaches, nectarines, and plums to the bowl. Toss until fruit is coated with agave nectar mixture.
3. Stir in the berries and mint leaves. Cover and place in the refrigerator for at least one hour or until chilled.

Hemp and Veggie Salad (2 Servings)

Hemp seeds are a vegan power food. They are easily digested by the human body and packed with protein, B vitamins, vitamin E, folic acid, potassium, essential fatty acids, and other important nutrients. In fact, hemp seeds are one of the few plant-based foods that contain all of the essential amino acids, making them a complete protein. Omega-3 fatty acids increase satiety and have been shown to combat obesity. The fatty acids also help to regulate hormones and have anti-inflammatory properties, which bring the body into balance to make shedding pounds easier. As an added bonus, these nutrients improve your mood and sleep cycles. Combining vegetables in a variety of colors further aids in helping you achieve nutritional balance. Vegetables are key to obtaining vitamins and minerals without loading up on calories.

Ingredients:

1 cup organic, fresh corn, cut off cob

2 organic green onions, finely chopped

1 large organic tomato, chopped

1 organic cucumber, chopped

1 organic red pepper, chopped

1 tbsp fresh dill weed, minced

3 tbsp hulled hemp seeds

Dressing:

1/2 organic avocado, flesh-only, chopped

1 organic garlic clove

2 tbsp fresh squeezed lemon juice

3 tbsp water

1 tbsp hemp seed

Kosher salt to taste

1 tbsp nutritional yeast

Directions:

1. Combine vegetables and dill weed  in a large bowl.
2. Add dressing ingredients to a food processor or blender. Blend until smooth.
3. Pour dressing over vegetables and mix thoroughly. Mix in 3 tbsp of hemp seeds. Serve immediately.

Recipe adapted from Oh She Glows.

Quinoa Veggie Stir-Fry (4 Servings)

Quinoa is another complete protein suitable for vegan diets. It contains lysine which helps to build and repair muscles to burn more calories and keep you lean. It’s packed with fiber, folate, magnesium, phosphorous, and antioxidants. The fiber found in quinoa serves as a bulking agent, which tricks the mind into thinking you ate more than you did. It’s unique mix of nutrients can speed up the metabolism. Asparagus is a natural diuretic, perfect for easing bloating. It also improves digestion. Squash is good for curbing hunger without excess calories.

Ingredients:

3/4 cup organic quinoa

Extra virgin olive oil

1 organic onion, finely diced

3 cloves of garlic, chopped

1 organic, yellow summer squash, sliced

Fistful of organic asparagus, trimmed and sliced

1 small organic eggplant, peeled and chopped

1 organic red bell pepper, sliced

2 cups mushrooms of your choice, sliced

1/2 cup organic cherry tomatoes, sliced in half

Sea salt and pepper to taste

Herbs of your choice to taste

1 tbsp balsamic vinegar

Directions:

1. In a saucepan combine quinoa with 1 1/2 cups of water (may need more liquid at higher altitudes). Bring it to a boil and then turn down heat to medium, cover, and allow quinoa to simmer for approximately 15 minutes or until water is absorbed. When quinoa is done, remove the cover, and fluff it with a fork.
2. In a large skillet over medium heat, add olive oil. Put onion in skillet and stir fry, stirring occasionally, until the onion is translucent. Toss in garlic and cook for one more minute. Add the remaining vegetables. Sprinkle on sea salt, pepper, and herbs. Mix in the balsamic vinegar. Stir-fry, stirring throughout, until the vegetables are tender.
3. Add the quinoa to the skillet. Stir until combined with vegetables and heated through. Remove the skillet from the heat.
4. Add olive oil to taste and then toss.

Recipe adapted from Gluten-Free Goddess.