Weekly Healthy Recipe: Smoked Salmon + Arugula + Avocado Mélange

We are in the midst of the hottest part of the summer in Central Texas; your body is working hard, and it’s essential to replenish all the vital nutrients it needs!

Omega fatty acids can help lower the risk of heart disease, lower blood pressure, fight against depression, dementia, and arthritis. It’s important to remember that our body cannot produce them on its own; you have to consume them in food, or take supplements. The best source of omega-3 fatty acids, DHA and EPA, is in fish.

High intakes of dietary nitrate, like that found in arugula, have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance. This is great when your body is working extra hard during the heat! Consuming 2 cups of arugula will provide an intake of 20 percent of vitamin A, over 50 percent of vitamin K, 8 percent of vitamin C, folate, and calcium needs for your day.

Did you know that Avocados contain more potassium than a banana? Avocados are packed with essential nutrients, and ideally should be consumed daily!

In avocados, you will find:

  • Vitamin K: 26% of the daily value (DV)
  • Folate: 20% of the DV
  • Vitamin C: 17% of the DV
  • Potassium: 14% of the DV
  • Vitamin B5: 14% of the DV
  • Vitamin B6: 13% of the DV
  • Vitamin E: 10% of the DV

Avocados also contains magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

Safe to say, in this yummy medley, you will be consuming a meal of superfoods.





Ingredients You’ll Need

  • 4 (5- to 6-ounce) wild caught salmon filets
  • 1/2 cup extra-virgin olive oil
  • 4 cups baby arugula
  • 1 ripe Hass avocado, pitted and cut into 1/2-inch cubes

The Dressing

  • 2 tablespoons fresh juice from 1 lemon.
  • Himalayan salt and freshly ground black pepper
  • 1 tablespoon dijon mustard
  • 2 cloves of minced garlic
  • pinch of cayenne pepper
  • 1 tablespoon fresh dill



Begin by prepping your dressing so that the ingredients may have time to meld together. Mince your fresh garlic, and mix into the olive oil, lemon juice, and dijon mustard. Add in the fresh dill, cayenne pepper, fresh ground black pepper, and Himalayan salt.

Place freshly sliced smoked salmon in a bowl, and pour the dressing over, set aside, and allow the fish to marinate.

You may leave the arugula in whole leaves, or slice into smaller bites. Dice the fresh avocado into cubes, and mix into the greens. Add in the salmon, and pour the remainder of the dressing over the ingredients, stirring together.


Weekly Healthy Recipe: Green Goddess Buddha Bowl


When we think about nature and health, we think of green.

Green vegetables contain an abundance of carotenoids-antioxidants that protect our cells. They also contain high levels of fiber, iron, magnesium, potassium and calcium.

Leafy greens give the body folate. The word folate describing the B vitamin originates from the Latin root word folium, which means leaf.  The function associated with folate is varied and works in conjunction with other nutrients. Folate deficiency is common, and leads to a multitude of health problems including digestive disorders, cardiovascular disease, and most famously perhaps, birth defects. Folate is also crucial in epigenetics (external or environmental factors that switch genes on and off without changing the DNA sequence), through a process known as methylation, where folate acts as a methyl donor promoting cellular differentiation. Folate is also essential for DNA and RNA synthesis, amino acid production, and cell division. To put it plainly, you really, really need folate in your diet.

Greens lead to longevity. 



Ingredients You’ll Need

  • 2 cups greens, kale, spinach, chard, and arugula
  • 1 pound broccoli florets (about 10 cups)
  • 4 large eggs
  • 8 ounces sugar snap peas
  • 2 garlic cloves, minced
  • 4 cups cooked grains, such as farro, quinoa, and/or brown rice
  • 2 cucumbers, halved, sliced
  • 2 avocados, halved, pitted, sliced
  • 1/4 cup toasted pumpkin seeds
  • 1 cup edamame

The Dressing

  • 1/4 cup Dijon mustard
  • 2 tablespoons fresh lemon juice
  • 1 cup Bulgarian yogurt
  • 2 1/4 teaspoons himalayan salt
  • 1 teaspoon freshly ground black pepper
  • 3 tablespoons olive oil
  • 2 tablespoons nutritional yeast
  • 1 cup mixed chopped cilantro, parsley, chives, and tarragon



  • Preheat oven to 375°F. Toss broccoli with 2 Tbsp. oil, 1/4 tsp. salt, and 1/4 tsp. pepper on a rimmed baking sheet and roast until charred and tender, 15–20 minutes.
  • Bring a medium pot of water to a boil. Add eggs, cover, and cook 4-6 minutes. Transfer to a bowl of ice water (keep cooking water boiling) and let cool. Peel eggs.
  • Add sugar snap peas to boiling water and cook until bright green and just slightly tender, 1–2 minutes. Transfer to bowl with ice water.
  • Purée yogurt, garlic, lemon juice, herbs, 2 tsp olive oil,  1/4 cup Dijon mustard, 2 tsp nutritional yeast, 1 1/2 tsp. salt, and 1/2 tsp. pepper in a food processor until smooth.
  • Toss grains, 1/2 cup dressing in a large bowl. Mix in broccoli, edamame, snap peas, cucumbers, and the mixed greens into the bowl. Top with avocado slices, pumpkin seeds, sliced eggs, and remaining herbs. Use any remaining dressing for drizzling atop your mix!

Check out another amazing Healthy Recipe!

Weekly Healthy Recipe: “Tarzan’s Big Salad”

At Bouldin Creek Cafe in Austin, Texas, Tarzan’s Big Salad is becoming a local legend. With the perfect fusion of raw and sautéed ingredients, this dish will leave you begging for more. In an exceptional display, you will find an array of ingredients including seasoned roasted portobello, stir-fried broccoli tossed in nutritional yeast, local tomatoes, carrots, avocado, sunflower sprouts and seeds, layered with chipotle-pecan pesto, ginger miso dressing, and organic mixed greens.

Nutritional yeast is high in protein, and is a significant source of B-complex vitamins, iron, fiber, and thiamine. Often used as a cheese substitute, the flavor is described as nutty, savory, cheesy, and creamy. It makes for an excellent superfood with super flavor to add to nearly any meal.



What You’ll Need

  • portobello mushrooms
  • broccoli
  • local tomatoes
  • carrots
  • avocado
  • organic mixed greens
  • garlic
  • sunflower sprouts & seeds
  • pecans
  • nutritional yeast
  • chipotle salsa
  • pesto
  • ginger
  • miso
  • coconut oil





Mince ginger and garlic, and heat in a pan with coconut oil, stirring in salt, pepper, portobello mushrooms and broccoli. Sauté on medium heat for five minutes, or until the mushrooms and broccoli are a bit soft.

Stir together more minced ginger and garlic with chopped pecans, sunflower seeds, pesto, miso, and chipotle salsa, and begin preparing your vegetable medley.

Shred carrots, and chop avocado, tomatoes, and sunflower sprouts, and stir into mixed greens. Add your dressing, and let the ingredients begin to marinate together.

Once mushrooms and broccoli are heated, layer with nutritional yeast, and mix into the greens and veggies that you have marinating.


Weekly Healthy Recipe Feature: Japanese Poke Bowl

Following health-conscious recipes filled with nutrient packed foods will contribute to the energy of your body and your mind. Healthy food doesn’t have to be bland, in fact, some of the tastiest flavors can be combined to create exotic fusions. Eat clean to feel clean!

This island delicacy may appear complex and slightly intimidating to create, but it really is quite simple! The contents are fresh and raw, and require little preparation.


Ingredients You’ll Need

  • 8-12 ounces of Sushi Grade Ahi Tuna, Salmon, or Tofu
  • 1 cup of Steamed Jasmine or Brown Rice
  • 1 Cucumber, Thinly Sliced
  • 1 Avocado, Diced
  • 3 stalks of Green Onions, Thinly Sliced
  • 2 tablespoons Minced Shallot
  • 2 radishes, Thinly Sliced
  • 1/2 cup of Shredded Carrots
  • Fresh Minced Cilantro and Basil
  • 2 Cloves of Garlic, Minced
  • Freshly Grated Ginger (to taste)

The Dressing

  • Soy Sauce or Tamari (Gluten Free)
  • Rice Wine Vinegar
  • Sesame Oil
  • Shichimi Togarashi*
  • Dijon Mustard
  • Cayenne Pepper


*Shichimi Togarashi is a mix of spices and herbs including Sansho (Sichuan pepper), dried citrus peel, sesame seeds, poppy seeds, hemp seeds, ginger, garlic, shiso (Japanese basil), and nori (pressed seaweed). Most of these ingredients might already be in your pantry, but the rests should be available at your local Asian food supply.


Photograph Courtesy of The Kitchn



Begin steaming your rice of choice; I personally prefer jasmine sticky rice for taste, but brown rice has a bit more fiber. Whether you choose white or brown rice, you will still be consuming almost exactly the same number of calories, carbs, protein, and fat.

Shred carrots into a jar. Whisk together shredded ginger, and rice wine vinegar and pour into carrots. Shake and refrigerate one hour to pickle carrots.

Cut the Ahi Tuna, Salmon, or Tofu neatly into 1/2-inch cubes, and place into a bowl.

Stir in soy sauce or Tamari, sesame oil, Dijon mustard, rice wine vinegar, cayenne pepper, minced shallots and garlic, and chopped green onions. Refrigerate while you prepare other ingredients.

Fill the bottom of your bowl with your rice of choice, and top with freshly minced cilantro and basil, diced avocado, the pickled carrots, grated ginger, and thinly sliced cucumbers and radishes.

Scoop the tuna, salmon, or tofu on top, and garnish with Shichimi Togarashi and green onions.



Photograph Courtesy of Jessica Gavin


Check out another delicious and simple healthy recipe for a Thai Cucumber Salad!

Weekly Healthy Recipe Feature: 10-minute Thai Cucumber Salad

Summer is the time of year when we want to be lighter and more energetic. We want clarity of mind, and optimal health in our bodies. It’s the time of year where we spend more time outside, with less clothing, so we want to look and feel our best!

We are beginning a weekly series of healthy recipes to help you become inspired to take charge of your nutrition by eating cleaner!


The 10-minute Thai Cucumber Salad


Thai Cucumber Salad


Ingredients You’ll Need

  • 2 organic cucumbers
  • 1 shallot, minced, or 1/4 cup of red onion
  • 2 green onions, thinly sliced
  • 1/2 cup of freshly minced coriander or cilantro
  • 1 fresh red chili pepper with seeds removed
  • 1/4 cup of chopped roasted peanuts

The Dressing

  • 2 Tbsp. of fish sauce
  • 1/2 lime squeezed
  • 1 Tbsp. soy sauce
  • 2 cloves of minced garlic
  • 1/4 cup of cayenne pepper
  • 2 Tbsp. of honey



Begin by making your dressing, so that the garlic and herbs can marinate in the sauce while you prep the other ingredients. Mince the green onions, coriander, garlic, shallots, and red chili peppers, and mix them together in a measuring cup. Measure and pour in the fish sauce, soy sauce, lime juice, cayenne pepper, and honey. Stir the dressing until you have a paste, and let it sit while you prepare the cucumbers.

Thoroughly wash the cucumbers so you may leave the skin on, and remove each end. Slice paper thin, and place in a bowl with the chopped peanuts. Mix in the dressing, and place the salad in your refrigerator to allow the cucumbers time to soak up the flavor!


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Stay tuned for more of our weekly healthy recipes, and check out our recommendations for the Best Cutting Boards of 2018!


13 Plant Based Vegan Thanksgiving Recipes

And we bet your guests won’t even know!

Here’s a round up of the very best plant based vegan holiday recipes! (Gluten free too!)


Vegan Walnut, Sage & Cranberry Stuffed Holiday Mushrooms

Vegan Plant Based Stuffed Mushrooms
Photo + Recipe // blissfulbasil.com

Perfect sized bites for your Thanksgiving appetizers! Simple, whole ingredients such as mushroom, walnuts, garlic, shallots, sage, rosemary, thyme, cranberries and nutritional yeast flakes for the ‘bread crumb’s’ – 100% vegan plant based and gluten free!



Vegan Shepherd’s Pie

Vegan Plant Based Lentil Sheperd's pie
Photo + Recipe // Delishknolwedge.com

Vegan comfort food is what it’s all about this season! Indulge in your family favorites without that tired feeling at the end of the meal! Shepherd’s pie is a favorite for sunday dinners or your plant based Thanksgiving.



Melting Sweet Potatoes With Maple-Peach Sauce

Photo + Recipe // Deseertfortwo.com

4 simple ingredients for this fall classic! Recipe calls for unsalted butter but we recommend using earth balance for a plant based thanksgiving!  Try our favorite Roasted Sweet Potatoes with Lentil and Quinoa dish as heartier version!



Simple Vegan Stuffing

Photo + Recipe // minimalistbaker.com

What’s Thanksgiving without stuffing?! Try this simple vegan stuffing recipe that we swear is better than the original! Gluten free? Pick up gluten free bread crumbs from Whole Foods – they stock them seasonally!



Vegan Mashed Potatoes With Garlic & Chives

Photo + Recipe // kitchentreaty.com

Warm, buttery mashed potatoes! A signature dish for the holidays and probably the easiest to make vegan!



Plant Based Green Bean Casserole

Photo + Recipe // hummusapien.com

This fabulous recipe uses cashews instead of cheese and unsweetened almond milk instead of milk. 100% vegan and who doesn’t love green bean casserole?



Onion, Black Olive & Thyme Tart

Photo + Recipe // kitchentonirvana.com

Let’s be serious. The breadbasket needs an update. Impress your guests with this veggie packed, whole-grain loaf. Best part? It’s gluten free!



Turmeric Roasted Chickpea Carrot Salad With Apple Cider Tahini Dressing

Photo + Recipe // cottercrunch.com

Roasted turmeric chickpeas and multi colored carrots topped with a light apple cider vinegar dressing. Add a few brussel sprouts to make the recipe your own!




Photo + Recipe // connoisseurusveg.com

” This hearty vegan meatloaf is made from a base of seasoned chickpeas, baked up to perfection and topped with a flavorful maple glaze. It’s not quite a classic meatloaf. It’s better. ” – Alissa from http://www.connoisseurusveg.com



Vegan Mushroom Make-Ahead Gravy

Vegan Plant Based Gravy
Photo + Recipe // cooking.nytimes.com

Thanksgiving wouldn’t be complete without a plant based vegan gray! Replace the flour in the recipe with rice flour to make gluten free friendly.



Vegan No-Bake Pumpkin Pie Tarts

Photo + Recipe // runningonrealfood.com
Vegan Pumpkin Pie Tarts
Photo + Recipe // runningonrealfood.com

Real food. Who said dessert couldn’t be healthy? These are just so good that we gave them two photos on the blog!



Vegan Pecan Pie

Vegan Pecan Pie
Photo + Recipe // namelymarly.com

Rich, sweet and the perfect way to end your plant based Thanksgiving!



Vegan Chai Latte

Vegan Chai Latte
Photo + Recipe // minimalistbaker.com

Treat your guests to a warm drink at the end of the night. A great alternative to coffee and definitely a specialty!


Let us know your favorite plant based vegan recipes to share!

Roasted Sweet Potatoes with Lentil and Quinoa Stuffing

This time of year I’m all about the festive flavors.

I love filling the house with warm spices and hearty foods that make me feel all cozy while wrapped under a big blanket.
With Thanksgiving right around the corner, I’ve taken the chance to think about how to incorporate lighter fare into my meals while still using the ingredients that are so prominent during these holidays.
Roasted Sweet Potatoes with Lentil and Quinoa Stuffing
Roasted Sweet Potatoes For Fall Comfort…
Having taken the last year or so to really focus on my health and incorporating wellness into even more aspects of my life, I’ve discovered those staple ingredients that I always have on hand. Sweet potatoes are one of those vegetables that is so easy to cook up into a healthy and filling meal, and while I eat them year-round, they taste even better during these months. Roasting them low and slow in the oven really gives them the chance to get nice and sweet while caramelizing the sugars they have. You could easily stuff these guys with any of your favorite toppings :: greens, rice, lentils, etc. I made this lentil and quinoa stuffing that is the perfect savory pairing. I really wanted to celebrate the season, so I added a handful of cranberries to the mix and they end up like these sweet little gems in the mix.
Roasted Sweet Potatoes with Lentil and Quinoa Stuffing
Quinoa Stuffing… A Healthy Alternative
Just because this is the season of indulgence, doesn’t mean you can’t have those rich flavors – I like using holidays like this as a chance to play around with these classic flavors and use them in ways that are a little better so that when it does come time to indulge, you can! Give these potatoes a shot and let me know what stuffing combos you love!


Roasted Sweet Potatoes with Lentil and Quinoa Stuffing
Add Your Favorite Toppings, Your Guests Will Love This Unique Dish
Roasted Sweet Potatoes with Lentil and Quinoa Stuffing
Ingredients ::
3 Sweet Potatoes
1 tbsp ghee
1 tsp cumin
1/2 tsp red chili powder (optional)
1/2 tsp pepper
salt to taste
3/4 cup cooked lentils
2/3 cup cooked quinoa
handful of greens of your choice
3 tbsp of dried cranberries
for topping – lemon juice, dressing of your choice
Directions ::
1. Preheat oven to 400 degrees F.
2. Rinse the sweet potatoes and place directly onto oven rack. Bake for 45 – 60 minutes until the potatoes are soft and cooked through. Set aside.
3. In a stove top pan, add the ghee and bring up to a medium heat. Add the spices to the ghee and heat for about a minute.
4. Add the lentils and quinoa and toast for about 5 minutes until warmed through. Add the greens and toss with the quinoa and lentils until they are slightly wilted.
5. Remove the pan from the heat and mix in the cranberries.
6. Cut the sweet potatoes down the middle and add the lentil stuffing into the potato.
7. Drizzle with lemon juice and top with your favorite dressing (I like an herby tahini sauce on mine.)
8. Enjoy!


Roasted Sweet Potatoes with Lentil and Quinoa Stuffing




What are you favorite healthy fall recipes? 

A Veggie Packed Buddha Bowl

Fill Your Bowl to the Brim with Gilt Free Veggies and Grains…

I spend a lot of time researching recipes and modern lifestyle trends as they relate to “wellness”. A lot of that research takes place on social media as we truly are living in a time when the internet is brimming with ideas and pictures of the latest foodie trends and people living their healthiest lives. But sometimes with that comes the notion that in order to keep up, you also need to be spending exorbitant amounts on that trendy workout or pay the $10 for a juice and order all the latest potions and healing tonics that will make you your best self. I’m not saying that you should completely pass up on these treats, I mean hey, I’m all for treating myself to a spin class and fancy salad every week or so, but these things make up only a part of what it takes to be your most wellness-focused self.

While there are new trends coming up all the time in the health-food world, I’ve come to really appreciate the basics and find that the more I return to the everyday goods, the more special those treats become when I do have them.

Enter the Buddha bowl.

You’re probably no stranger to the idea of a bowl for meals, but throughout my wellness journey, I’ve continually come back to bowls as a way ground and nourish myself.

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Sprinkle with Sesame or Hemp Seeds

I think there are some people who scoff at health-forward food because they think these dishes require extra special ingredients and/or extra cooking time, which, in this consistently busy world, can be hard to find. So if you haven’t already, the bowl-life is here to change your perspective.

Something I so love about having bowls for my meals is how easy they are to assemble. If I’m being honest, most of the time my bowls are purely leftovers from the week that I pair up with some fresh ingredients. My favorite combo? Roasted broccoli, sweet potato, avocado, and greens with some kind of grain. It’s basic, but when you’re in a crunch and just need some fuel for the day, it comes through. So what’s my go-to formula for a Buddha Bowl?

  • a base of greens
  • veggies (roasted or fresh)
  • optional grains
  • avocado slices for some healthy fats
  • a thick dressing of some kind (hummus, herb dip, etc.)
  • lemon or lime juice

It really isn’t a formula, but I try to tick off everything on the list to put together both a nourishing and flavorful bowl that gets me excited about eating my veggies. The other part that I love about the flexibility of bowls is how you can swap out ingredients based on what’s in season. Eating in-season means you’re getting the most nutritious and tasty version of that veggie and it brings the whole bowl together. In case you’re in need of some combo ideas – these have been some of my favorites ::

  • soba noodles, greens, red peppers, cucumbers, carrots, sesame seeds, avocado, peanut sauce
  • brown rice, roasted peppers, onions, and sweet potatoes, tomatoes, black bean dip, avocado, lime juice and cilantro
  • lentils, roasted zucchini noodles, sweet potatoes, and cauliflower, avocado, greens, herb dip
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In the version I’ve got pictured here, I tossed a whole bunch of greens into a bowl, topped it with fresh chopped veggies, roasted some baby potatoes in ghee, salt and pepper, and topped it with my favorite black bean dip, sesame seeds, and lemon juice. I’m always looking for new combos to try, so be sure to share!
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Complete the look with bunglo napkins! 

What are your favorite buddha bowl mixtures?

Plant Based: Raw Vegan Fruit Spring Roll Recipe

Jason and I recently got back from 5 weeks in Thailand! As vegans who love raw food, we ate a lot of fresh spring rolls! I’ve been making them in my kitchen lately and can’t believe how easy they are!

Spring Rolls:

1. Chop an assortment fruits, veggies + herbs.

2. Fill saucepan with warm water (2 inches deep) – submerge rice paper fully until soft.

3. Layout rice paper and fill your chopped fruits, veggies + herbs.

4. Fold outside edges and roll!

Dipping sauce:

  • 3/4 cup organic peanut butter
  • 1/3 cup water
  • 3 tablespoons hoisin sauce
  • 2 tablespoons freshly squeeze lime juice
  • 4 teaspoons soy sauce (or BRAGGS amino acid)
  • 1 tablespoon agave
  • 2 teaspoons chile-garlic paste
  • 1 medium garlic clove mashed
  • sprinkle with sesame seeds

Paired with our PURPLE lotus napkins for a summer feel!

Use fruit to add a tropical flair! We enjoyed the strawberries, kiwi and mango. What fruits would you add?


Photos + Styling by Suruchi // www.thisbrownkitchen.com

Plant Based: Morning Greens – The Perfect Smoothie Bowl


Smoothie bowls are my favorite morning go to. Fruit is an amazing food for us humans – we are 97% like monkeys and hey, they live off of it! Fruit’s also is the smartest natural food – it falls when it’s ready to be eaten and holds perfectly filtered water. Fruit is one of the best ways to stay hydrated!

Blend your favorite fruits and veggies together for your smoothie bowl! A frozen banana is the key to a creamy consistency that tastes like ICE CREAM! Top with your favorite nuts, seeds and natural goodies!

Green Smoothie Bowl Recipe (blend together, preferably with a Vitamix!) 

  • 1 handful of greens
  • 1 cup cauliflower
  • 1 cup zucchini
  • 1.5 frozen banana
  • 1 tablespoon maca powder
  • 1 teaspoon spirulina powder
  • 1/2 cup coconut milk
  • 1/2 cup almond milk
  • top with blueberries, coconut flakes, almonds, cacao nibs, cherries, kiwi and peaches

Paired with our VISTA Napkins for a colorful meal full of good vibes! 

Photos + Styling by Suruchi // www.thisbrownkitchen.com