Karinna's High Protein Post-Workout Salad Recipe

When I first went Vegan in 2007, I had to break down some of my paradigms.  The word protein was synonymous with meat.  I had to unlearn a lot of myths that I had learned since childhood.   Now, I see food for the nutrient content.  It is quite easy to construct a well-balanced, healthy meal once you realize that everything you need can be found in plant sources without the saturated fat and chemicals found in the typical American diet.  

"But Organic food is expensive."  

Actually, heart disease, diabetes, and organ failure can be even more expensive.

Exercise and eating clean are habits we need in order to live a long and healthy life.  After a rigorous workout, I need some carbs and a good amount of lean protein to recover.

Karinna's High Protein Post Workout Salad

In a large bowl, mix together these power foods!

Kale

Broccoli

Radicchio

Edamame

Pinto Beans

Butter Beans

Avocado

SpicyTomatillo Salsa

Tips:  

I almost never use salad dressing; substitute salsa instead.

Use black beans, garbanzo beans, or any other legume you prefer. 

Add red onion, mushrooms, carrots for a heartier meal.

Enjoy!

Join my 30 Day Vegan Challenge today!

Karinna's 30-day Vegan Challenge!

The CHALLENGE begins August 1st!!

In 2007, I made a lifestyle shift that changed my life!  I chose to eliminate all processed, unhealthy, animal-based foods from my diet permanently!  My energy level soared; I slowed down the effects of aging which showed in my skin, hair, stamina, endurance, and figure; I cleansed out my system and removed harmful toxins, I regulated my organs and reached optimum health within a year; I shocked my doctors and my friends who saw me at my heaviest weight after carrying and giving birth to 3 children within 23 months and losing all extra weight 4 months after having the twins!  Soon after going 100% plant-powered, I became inspired to help others and started a little blog called Verdelicious ("Green and Delicious") and hosted meetups to promote healthy eating and eco-friendly living.

Back then, there were ZERO mainstream vegan restaurants, very few blogs, and NO vegan food sections in the grocery store.  I made everything from scratch from whole foods and farmers market ingredients.

Now, 7 years later, going Vegan is HOT.  Vegan restaurants are easily accessible and Vegan foods are even available in your supermarket and warehouse store!  Even Bill Gates is investing in "Meatless Meat!" by supporting the company Beyond Meat. Celebrities everywhere are taking Vegan Challenges to see how living and eating "CLEAN" can make them feel.  Oprah, Beyonce, Jay-Z, Samuel L Jackson, Ellen, Dennis Kucinich, Bill Clinton...all examples of influencers who have gone fully vegan or took the vegan challenge.  Do you want to perform at your FULLEST potential?  I believe it takes at least one month to see results and regulate your GI tract, get over the cravings, cleanse your palate, and start to feel the energy surge.

I'm launching a 30-day challenge in August to help you incorporate more plant-based foods into your diet.  You don't need to commit to a lifetime of giving up your healthy seafood or cage-free eggs, or free-range meats...simply commit to 30 days of PURITY and clean eating for YOU, for your community, local economy, and for the planet.  Going Vegan even a few days a week brings a circle of compassion around you and impacts all of these things.

Vegan is not a diet, Vegan is a lifestyle of peace, compassion, and health.   For those of you truly considering making the transition for life, going vegan also means you care for the planet around you and make choices that help your local economy and don't harm the environment,

Sign up today by joining my email list!
karinna@karinnazarate.com or http://www.karinnazarate.com/contact

ABC's The Chew Meatless Monday Recipe Veganized!

Meatless Monday is a new movement to avoid Meat and enjoy vegetarian dishes at least once a week and ABC's The Chew went Meatless today!

I am 100% Vegan everyday, but this is a great start for those looking to increase their health, vitality, and longevity the natural way!
Follow @KarinnaZ  

Here is the Verdelicious quick and easy Vegan version of Michael Symon's Mushroom Stew and Dumplings (original recipe here)

Fall Root Vegetables and Dumplings Stew

Photo courtesy of ABC.com

Ingredients:

Soup:
2 quarts Mushroom or Vegetable Broth
1 Red or Yellow Onion, sliced
2 cloves of Garlic, sliced
3 tbsp Extra Virgin Olive Oil
2 cups fresh Vitamin D enriched Mushrooms, sliced
2 cups Butternut Squash, diced
1 cup Parsnips, diced
1 cup Celery Root, diced
1 bunch fresh organic Thyme (bundled)
1/8 tsp grated Nutmeg

Dumplings:
1 cup Whole Wheat Flour
1 tbsp Baking Powder
1 1/2 cups Soymilk or Almond Milk
2 tbsp Chia Seeds or Flax Seeds
Salt and Pepper, Garlic Powder to taste

Instructions:

In a large pot, heat the Olive oil over medium high heat, add the onions and garlic and saute 1-2 minutes.  Turn up the heat, add the mushrooms and saute until soft.  Add salt and pepper to taste.  Add the remaining vegetables and cook another 3-4 minutes. Add the thyme (bundled and tied for removal), then add the broth. Salt and pepper to taste.  Bring the stew to a boil, cover, and allow to simmer for about 45 minutes.

Make the dumplings:  Whisk together the flour, baking powder, seeds, salt, garlic powder, and pepper.  Then slowly whisk in the Soy or Almond Milk. The mixture should be slightly sticky and wet.

After the stew has simmered for 45 minutes, uncover and add the dumplings by the spoonful. Cover the stew and allow to steam for 4 minutes. Remove and discard the bundled thyme and tie before serving.

This dairy-free version has no cholesterol and lower fat!  Powered only by plants, you'll have increased vitality, improved health, and lower risk of developing a preventable disease.   Enjoy Health!

Visit Verdelicious.com for your favorite TV Show recipes Veganized! - Like our page on Facebook and Follow Karinna on Twitter!

Savvy Vegan Entertaining!

Vegan Entertaining for our Non-Veg friends
is a great way to expose their tastebuds to new adventures and culinary delights!

Every season is party-planning season, but Fall is my favorite time of year during which more warmth and laughter seem to fill a party. I love the smells of the season: the pumpkin spice, the apple cider, the wood burning in the fireplace, the fruits of the harvest. The enjoyment of food and drink begins with the aromas, so make sure your dishes are aromatically enticing and never introduce friends to low fat Vegan dishes. These tend to be flavorless and unsatisfying.

Whether you're planning a large scale event or an intimate gathering at home with friends, Vegan entertaining should be fun and exciting.
Plan ahead and call up your friends or send an online invitation! Give your party a theme! Throw a Champagne party with Vegan finger foods and hors de'houevres. Challenge friends to bring their own Vegan appetizer or bottle of Organic or Bio Dynamic Sparkling wine!


Karinna at Z Lounge for Champagne Girls Night


There are many ways to help our friends try Vegan foods and Entertaining can be fun if you are Veg-savvy! Especially when they are willing to try new things and offer to bring Vegan dishes for the occasion like my friend Ginger of Going Grape and the Wine Chixs who brought over a Vegan Pizza! *There is nothing we Vegans can't enjoy!*
Here are some photos from my latest intimate get together where i served Vegan Tempeh-Dill Stuffed Mushrooms, Vegan Spinach Artichoke Dip, and Crostini topped with Vegan Italian Sausage and Baby Heirloom Tomatoes.
I will post recipes soon!
Cheers!



My little Vegan Crostini with Vegan Italian Sausage, Baby Heirloom Tomatoes drizzled with Avocado Oil and garnished with Dill (or basil).

My Friends Kim and Megan sharing my Chaise Lounge with a glass of bubbly


Vegan Pizza with Roasted Garlic, Soy Cheez and Mushrooms
and my Tempeh Dill Stuffed Mushrooms

Special Thanks to all my friends who tried my Vegan Dishes and shared some Strawberries and Champagne with me last night!

For more information on Ginger Baker-Giordano and her extensive knowledge on the California Wine Country, look for her articles in Vine Times Magazine or visit her website!

Power-Packed Gourmet in less than 15 mins...

This is for all my friends who have asked for recipes...love
ya!

So, You Have Last Minute Guests....Need To Make A Healthy Gourmet Meal In...15 minutes?

Get Caffeinated, then try this no-nonsense recipe:

Ingredients:
4 Cups Quinoa -- Prepared in Rice cooker (Takes 10-12 minutes. Rinse first)

1 bunch Asparagus spears (sauté separately in Earth Balance vegan butter and salt & pepper, covered for 8 minutes.)

1 Package Bean Sprouts (toss in a strainer, rinse, set aside)

8-10 Mushrooms (med-sized Button or Crimini) diced

1/2 Med. Onion diced

2 sm. Zucchini julienned

1 Baby Bok Choy (rinsed, cored, diced like celery)

Garlic (fresh or powdered) to taste

Tamari or Soy Sauce (low sodium preferred), to taste

Dash Salt and Pepper, to taste

2 tbsp Canola or Sesame oil

2 tbsp Earth Balance Vegan Butter-spread

First of all, rinse and cook Quinoa in your rice cooker and begin preparing Veggies.
Preheat pan.
Add oil & vegan butter and sauté veggies in order until caramelized about 5 minutes--except for the Asparagus (sauté separately) and the Sprouts (add at the very end for crispness).
Season with salt and pepper, soy sauce, and garlic powder.
By now, Quinoa should be cooked; add to stir fry pan and sauté 2 more minutes.
Finally throw in Sprouts, reduce heat and cover for 2 minutes.

Dinner is ready! Plate the Quinoa & Veggie Stir Fry then garnish with Asparagus Spears. If you have toasted Sesame Seeds, sprinkle the top after plating...yum!

Enjoy
-K