Ten Tasty & Simple Vegetarian Dishes

Back in late summer of 2017 I was intuitively guided to implement a vegetarian dominant diet as a way to raise my vibration and heighten my psychic senses and gifts. For a Midwestern girl who grew up eating meat and a Standard American Diet (SAD) for nearly my whole life, the adjustment was not the easiest. It tested my willpower, I was constantly tempted by our consumerist, convenient driven society and by my own senses, such as smell and sight. It also taught me how to be compassionate toward myself while uprooting this habitual pattern to eating meat as a way to “be healthy & strong”.

Going Vegetarian was challenging my beliefs and making me reevaluate my past. I was able to recognize the guilt and fear I felt while consuming animals. This isn’t something that I just cut off cold turkey ;) It was a process of observing how I felt during and after I would consume meat. The feeling did not align with my core values and so overtime it became a choice based in integrity. It is no longer a battle for what my soul is asking for and what my mind and body were used to consuming, which was mostly processed food. Fast food meat has always made me weary and going vegetarian helped me to stop spending money on "junk" and consuming food that only kept me bound to my addiction. I am by no means perfect, I still eat animal products such as dairy, honey and eggs every so often. I try to be mindful of what I am consuming and also mindful that I am not shaming myself while eating any sort of food.

Going primarily vegetarian has drastically altered my relationship with food and my body. I now look at my food as an investment in my future. I value food so much, just based off how it makes me feel. Below is a quick review of how certain food groups make me feel. Our food is energy and what we consume greatly affects our body, mind and emotions. Observing my reactions to different food groups not just physically, but emotionally and mentally as well made it easier to begin the process of elimination. Honestly, I never gave up anything I wasn’t ready to, it happened in its own time over the course of dedicating to honoring my vibration. The dishes I’ll be sharing with you are replacements for some of my favorite meat filled meals!

Okay! Let's get started! First I am going to start off with the first meal of the day… Breakfast! Who doesn’t love a simple and delicious meal to begin the day! Breakfast literally stands for breaking our fast. Generally when breaking our fast early in the morning it should be done with sugar, but not processed and refined sugar, such as a doughnut or a bowl of cereal, although those are two of my favorite indulgent and nostalgic breakfast choices, it should be done with fruit! Also connecting to Earth through food early in the morning hours helps to feel abundant and supported throughout the day, giving you a steady stream of energy to get you up and moving for your busy day! My first recipe is going to be a Frozen Fruit Smoothie. There are so many variations of a fruit smoothie, so I’ll just give you the base and you can decide for yourself the flavor you’re going for!

Frozen Fruit Smoothie

8 Ice cubes

½ frozen banana

1 cup of Vanilla Almond Milk

1 tsp of honey

1 ½ cups of frozen fruit

1 tbsp of coconut oil

3 tsp of flax or chia seed

¼ cup of pineapple juice

6 pineapple chunks

A handful of fresh spinach

A dash of cinnamon

Blend on high in a blender and add a little water if necessary to make it blend easier. Adding in any other kind of fresh fruit will help brighten and sweeten the flavor of your smoothie! Grab a straw and enjoy or pour into a bowl and add fresh fruit! If you are a busy person and have to move fairly quickly in the morning a great hack would be to put all your ingredients into a baggy in the freezer and dump it in the blender in the morning, add your milk, honey, cinnamon and fresh fruit and you’re all set!

Alright my second breakfast option is one that I especially prefer on weekend mornings as a way to “treat” myself. There’s nothing I would enjoy more than breakfast in bed with my beloved, so this is one way that I started romancing myself and I have to say it is delightful. This is a little more heavy and could maybe even be considered more of a brunch meal! Pancakes with a fruit compote is my sweet and heavenly second breakfast dish for you!

Pancakes & Fruit Compote

1 box of pancake mix

1 cup of fresh or frozen fruit

4 tsp of honey

1 tsp of butter

a handful of pecans diced

1 tsp of cinnamon

a handful of chopped pecans

Yes, you can use the easy method of just adding water to pancake mix and follow the instructions on the box. Or an additional option would be protein pancakes. Spray your frying pan with non-stick spray and keep at a low to medium heat. In a separate saucepan you can add your fruit of choice. My personal favorite and it’s flavors are perfect for fall, would be to dice a whole fresh apple, I prefer honey crisp, but any variation of apple will suffice. Dice it into small chunks, add to sauce pan with 1 tsp of butter, 4 tsp of honey and 1 tsp of cinnamon and stir frequently while keeping it on a low to medium heat, allow it to simmer and caramelize a bit, and toss in your chopped pecans. If you’re using frozen fruit, just add 1 cup to the saucepan, add your honey and cinnamon and allow it to thaw and turn into a warm syrup consistency. Now all you do is top your warm pancakes with your fruit compote and drizzle a little more honey over the top. If you’re doing the apple cinnamon recipe, spread some peanut butter on your pancakes before adding the apples for a little extra protein and creamy goodness! This is a satisfying dish that you could cook for your entire family, serve with a side of eggs, scrambled with diced veggies, or sunny side up, diced breakfast potatoes and a warm cup of coffee for a comforting and cozy breakfast!

Next we are onto lunch recipes! For real though, it is a challenge for me to eat lunch. I always know that I need it, but most often this meal needs to be semi convenient and simple to produce and consume. Most people have a busy work week and can find it difficult to take the time to slow down and nourish themselves. Lunch is just as important as breakfast or dinner. Most of us tend to snack, I know that I do! I am the kind of person that eats a snack while I prepare and cook my food! Anyone else out there like that? I will be sharing two of my favorite and easy dishes for lunch, first we have Avocado & Egg Salad Sandwich, who doesn’t love a good hand held meal that is filling and won’t leave you feeling sluggish for the rest of your day?

Avocado & Egg Salad Sandwich

1 Avocado

2 hard boiled eggs

a dash of garlic salt

a dash of pepper

2 slices of whole wheat bread

This is also a dish that can be easily prepared in the lunch room at work or easily premade at home. In a medium sized container you will add the diced avocado by scooping the entire contents into the bowl and mashing it until it turns into a semi-lumpy and thick paste. Add both of your eggs to a saucepan full of water on high heat, let it come to a boil and allow the eggs to sit for 7-9 minutes before removing them from the boiling water into a dish of cold water and let them cool for 5-10 minutes before removing the shell. Dice the eggs and add them to the bowl of mashed avocado, mix gently and add your desired seasonings, I love to experiment with different flavors, so don’t be scared to get adventurous! Mix the contents together until you’ve got a consistency you like! You may also like to add a tsp of mayo or greek yogurt to help thicken it and make it keep its color longer! Spread onto your whole wheat bread, add any toppings such as tomatoes or lettuce if you desire, add chips to the side and your favorite fruit and vegetables and enjoy this light and filling lunch!

Onto my next option for lunch! This is also another one that can easily be prepared the night before and placed in a to-go container to be heated up at lunch time! It is also great to warm the belly and is a healthy option for a comfort food dish! It is an earthy and grounded lunch that will help tie you over until dinner time!

Potatoes & Vegetables

2 medium sized potatoes

2 cups of vegetables

1 tsp of olive oil

Salt

Pepper

Garlic salt

Italian seasoning

Cheese (optional)

This one is extremely easy to prepare and is a great way to connect with Earth elements to help stabilize and ground your energy. Dice 2 potatoes, either russet or red, into medium chunks and place them in a bowl big enough to toss them around in olive oil. Add your seasoning directly to the potatoes and olive oil and preheat your oven to 425, place the potatoes on a baking sheet and cook for 15-25 min. Use the remaining olive oil and seasoning to mix together with your vegetables of choice! I prefer to use fresh green beans or broccoli, but you could also use cauliflower or peppers. Now add the vegetables to the pan with the potatoes on it and continue to bake for another 10 minutes or until the vegetables are roasted. Combine the two in a bowl and sprinkle with a little bit of cheese if you wish and eat up! This is a great one for Root and Heart chakra healing!

Time to move onto Dinner, I love cooking a healthy and delicious dinner for myself and it’s a good practice for my future family. I am so excited to have my children be deeply involved in their relationship with food and the earth. The sense of satisfaction and ownership that comes with providing, cooking and creating your own meal is one of the greatest gifts I think we can pass down to our children. Their involvement in their consumption and own personal pallets and values will help them live in alignment with their highest selves, creating a deep bond with their own bodies wisdom to help them thrive in the best way for them. Each of us are so different and require different needs, especially from our food. As young children we often have no say in what we are consuming, we just trust that are caregivers are providing us with the best source of nutrients. I can tell you that if I hadn’t transformed my relationship with food I would have passed down unhealthy patterns to my children. Dinner is such a great time to connect and making food together and for others is a great way to show love and appreciation!

I do know that with this day and age people struggle to slow down. They are running on very little by the end of the day and rarely have the desire to make a meal. They often prefer to eat out because it’s more convenient. I think there is nothing more healthy and crucial to a structured life than gathering for a meal at least one a day. I believe it directly links back to our survival days, that sense of connecting with our tribe and giving thanks for a day filled with liveliness and activity, for still being alive to enjoy the “fruits of our labor”. Here is my first and super fast dinner option for you, this is one of my personal favorites and it is a great dish for Taco Tuesday, if that’s still a thing! ;)

Black Bean Taco Salad

½ a can of black beans

1 bowl full of lettuce spring mix

2 tsp of taco seasoning

½ avocado

3 tsp of fresh cut salsa

¼ cup of cheese

½ diced tomato

½ diced onion

a handful of black olives

a handful of crushed tortilla chips

This is my version of a walking taco! It is fun and extremely filling. In a frying pan on low heat pour half a can of your black beans and add 2 tsp of taco seasoning, some salt and pepper and allow to warm up for 5 minutes, while mixing frequently, remove from heat and prep your bowl with a hearty amount of greens, dice up your onion and tomato, throw in the olives, add to the bed of lettuce, next dice up half of your avocado, and add your salsa. You can also opt to make your own guacamole, the recipe for that will be listed below in my vegetarian snacks. Next you’ll add your warm black beans on top and sprinkle a little bit of cheese and crush up your handful of tortilla chips and try not to make a mess while mixing it all together! The mess making part never fails for this recipe for me! It is a heaping amount of food that doesn’t leave you feeling bloated and heavy afterward! Make yourself a margarita or two, if that’s your thing, and indulge in this tasty vegetarian taco dish!

On to my next dinner; Veggie Spaghetti! A nice carb dish is always my go-to comfort food! When I discovered this option for eating my weight in carbs I was so excited! Adding the vegetables gives it a nice fulfilling and healthy balance! For this one I will provide two options, you can do the traditional spaghetti noodles OR and this is my personal favorite way; Spaghetti Squash for a full on vegetable filled meal! This one is also one of my favorites because cutting vegetables is a mindfulness practice for me, cooking food is an intimate act for me and it's one of my favorite ways to romance and love on myself. I love listening to some relaxing or fun music and having a glass of wine, singing and dancing while preparing this one! It’s a great meal for a romantic date or to share with friends and family!

Veggie Spaghetti

1 jar of meatless spaghetti sauce

a handful of spaghetti noodles

OR

1 whole spaghetti squash

½ package of fresh mushrooms or 1 can

1 cup of broccoli chopped

1 cup of cauliflower chopped

1 cup of peppers chopped

2 handfuls of fresh spinach

1 tomato diced

Garlic salt

Pepper

Italian seasoning

½ cup of cheese

We’re going to start with the spaghetti squash option and start by preheating the oven to 475. You’re going to cut the squash in half vertically and remove the “guts” with a spoon into a bowl or directly into the garbage can. Coat with olive oil and place them on a baking sheet gutted side facing up, sprinkle with salt and pepper and allow it to bake for 35-45 minutes. Cook until all the juice from the center is absorbed and it begins to caramelize and brown around the edges. Remove and let cool for 10 min before taking a fork and removing the squash strands from the skin. You can use the skin as your bowl and add your veggie filled sauce or you can remove the squash and put it in a bowl. If you're cooking for one, save the other half of your squash for leftovers, because you'll have more than enough sauce to eat another serving. If you’re using regular noodles add those to some boiling water and allow to cook until tender, strain and return to saucepan. In another saucepan add your cup of broccoli and cauliflower to boiling water and allow it to cook for 10-15 min or until soft. In a frying pan add your mushrooms, onion, tomato, peppers, spinach, spaghetti sauce, seasonings, let that simmer while your broccoli and cauliflower steam and then add to the sauce when cooked fully. Mix all together and scoop on top of your noodles or squash, sprinkle some cheese and dig in! I love to make my own garlic bread with 2 pieces of whole wheat bread, buttered and sprinkled with garlic salt and Italian seasoning. I bake in the oven on low heat until golden and crispy! This is a classic comfort dish that gives you more than your daily dose of veggies!

Onto Desserts! These are two simple and sweet dishes that will satisfy your late-night sweet tooth craving! There’s nothing I enjoy more than a late night sweet treat, and when I discovered this first dish I was delighted at it’s healthy alternative for my favorite dessert; Ice cream! Who doesn't love a good bowl of ice cream? Well, if you’re like me, too much dairy may be difficult for your body to digest and can leave you feeling bloated and sick to your stomach, but this is a “nice cream” that allows for you to get the same great flavor and consistency of a milkshake! Yum, so excited to share this one!

Banana “Nice” Cream

8 ice cubes

¾ cup of Vanilla Almond Milk

1 whole frozen banana

1 ½ tbsp of peanut butter

1 tbsp of honey

a dash of cinnamon

a handful of chopped pecans

You’ll need your blender for this dessert. Start by adding your ice cubes, frozen banana, almond milk, a scoop of peanut butter, drizzle in some honey, a dash of cinnamon, nutmeg is another great addition, but optional! Blend on high until thickened and smooth. Dump directly into a mug or bowl and add your chopped pecans on top, you could also add some chocolate chips and whip cream if you’re feeling really into it! You can eat it with a spoon, it will be a little soupy, so you can also drink it with a straw. Let yourself experiment with it, and enjoy the taste of ice cream without the bloat and guilt!

Now we are on to my next soul warming and satisfyingly simple late night mug of creamy sweetness, this is also a great alternative for your morning caffeine filled coffee. This is a Vanilla Almond Milk Latte. It is extremely easy to whip up and warm up your belly before you hit the hay or when you wake up on a cozy cold morning!

Vanilla Almond Milk Latte

1 cup of Vanilla Almond Milk (Sweetened or Unsweetened)

1 tsp of cinnamon

2 tsp of honey

I love this one because it is sweet and simple without going overboard, especially late at night! Start by pouring your cup of almond milk into a saucepan and place on medium to high heat, add in your honey and cinnamon, nutmeg is another great addition to this one as well, but of course is optional. Now you’re going to take a whisk or a fork and whip it vigorously until warm and frothy. Pour directly from pan into your favorite coffee mug and sip slowly on this sweet treat while you read a book or write in your journal!

This is my last section and it will be dedicated to snacks! I am a snacker as I mentioned above and these are two of my favorite and simple snacks that will have you feeling elevated and full without spoiling your main meals for the day! I am going to start with my favorite snack EVER, and I mean, EVER! Chips and dip, give me a whole bag of wavy Lays and a container of french onion dip and I will consume all of it, no joke, that is my ultimate go to snack, but I needed an alternative for this greasy, salty and dairy filled snack! So I opt for tortilla chips and homemade guacamole, and let me tell you, it does the trick, I probably now prefer this option over my old go to, but don’t get me wrong, if I go to a family event, a cookout or a celebration of some kind and there’s chips and dip, you know I am all in. The best part is; I don’t shame myself anymore for truly enjoying this common go to snack! So here is the more healthy alternative that does not disappoint!

Homemade Guacamole & Tortilla Chips

1 whole hass avocado

½ cup of fresh cut salsa

1 tsp of taco seasoning

Salt

Pepper

Start off by cutting your avocado in half vertically, remove the seed by hitting firmly with the edge of the knife and lifting it out, throw away and cut into dices and scoop remnants from the skin, make sure you scrape it clean, you don’t want to waste it! ;) Now mash it until it becomes a chunky paste, add in taco seasoning, salt and pepper and your salsa and mix until combined evenly. You can also add a little scoop of mayo or greek yogurt to help make it a little more creamy. Grab your bag of chips and eat up, scrape the bowl clean! This is also a great addition to the Black Bean Taco Salad mentioned above!

Finally on to the last one, this one is great for breakfast as well as a midday snack! It is healthy and just the right amount of food to help you stay full between meals or during busy days! This is a great fall dish, but also one that is for all year round! It is a great after school snack for the kids and can also provide as a late night sweet treat! It is a classic; Sliced Apples & Peanut Butter. This one is the perfect combination of simple and delicious!

Sliced Apples & Peanut Butter

1 whole apple of your choosing

1 tbsp of peanut butter

a drizzle of honey

a dash of cinnamon

I start by cutting my apple in half and then into slices, you can use an apple cutter if you have one, next I place on a plate and sprinkle with some cinnamon, drizzle with some honey and dip it right into my peanut butter! This one leaves you feeling full and energized! It is great if you’re in a hurry, running late or just looking for something small to get you through!

That is it for my favorite simple vegetarian dishes! Let me know if you’re interested in me sharing more! I love making new things, and becoming a vegetarian has helped me get creative and open minded with food! These dishes have supported me throughout my transition from a heavy meat intake to a steady whole foods intake. Mostly, eating vegetarian has become a practice of connecting to the Earth. It is a form of devotion, not only to our Sacred Home and Mother, but also to our bodies and minds. Food is one of the greatest resources we have available to us to assist us in our ascension process. The only thing we have to do is be willing to make new choices when it comes to what we consume. When you become mindful enough you’ll begin to hear your body communicating and reacting to the food you give to it. It’s important to look at a dietary change as an experiment. Look at it as a study and take notes if possible of the feelings and thoughts you experience as you consume. Don’t be too hard on yourself, this is a deeply ingrained habitual pattern that takes time and consistency to shift and manage! Get creative and have fun with the process!

*Most of these meals are measured for a single serving, add at your own discernment.*

Your Grocery List:

1 bag of frozen fruit of your choice

1 jar of coconut oil

1 bag of flax or chia seed

1 bottle of honey

1 can of pineapple chunks

1 bag of fresh spinach

1 box of pancake mix

1 bag of apples of your choice

1 bag of pecans

1 dozen eggs

1 loaf of whole wheat bread

1 bag of russet or red potatoes

1 bag of fresh green beans

1 head of broccoli

1 head of cauliflower

1 bag of spring lettuce mix

1 bag of cheese

1 bag of tortilla chips

1 bag of spaghetti noodles

1 spaghetti squash

1 bag of sweet bell peppers

1 bag of green peppers

1 can of meatless spaghetti sauce

1 can of black beans

1 package of fresh mushrooms or 1 can

1 jar of black olives

1 jar of peanut butter

Vanilla Almond Milk (Sweetened or Unsweetened)

Bananas

Fresh cut salsa

2 fresh tomatoes

2 white or red onions

4 semi soft hass avocados

Butter

Italian seasoning

Taco seasoning

Cinnamon

Thank you for reading!

Love & blessings, Ashley <3