Sunday, May 3, 2015

Cowspiracy

Enrique and I watched Cowspiracy the other night and were mind blown. I really thought I knew so much about the benefits of living a plant-base lifestyle. Like how limiting your intake of animal based products and replacing them with fruits, veggies, lagoons and single ingredient whole foods could lead to weight loss, hypertension control, hearth health and even skin care. But I didn't know that eating even small and limited portions of cheese or organic, grass-fed beef contributes to global warming. 


Here's some facts from the website that hit me hard, you can find more at cowspiracy.com/facts
  • Agriculture is responsible for 80-90% of US water consumption. 
  • Growing feed crops for livestock consumes 56% of water in the US. 
  • 2,500 gallons of water are needed to produce 1 pound of beef. 
  • 5% of water consumed in the US is by private homes. 56% of water consumed in the US is for Animal Agriculture.
  • Animal agriculture is the leading cause of species extinction, ocean dead zones, water pollution, and habitat destruction. 
Before I watched this movie, I felt like if I ate animal based products on occasion, that it would only do a disservice to my personal health. I also thought I was being responsible by purchasing only step-rated, grass-fed beef and that the animals weren't treated inhumanly that way. But I didn't know that they were nocking down rainforests and killing our natural habitats in that process.

Unfortunately, this is the world we live in today. Enrique and I are still confused and upset. We both like to indulge in a slice of pizza with real cheese once in a while, but now thats like saying I like to chop down rainforests once in a while!

I guess all I'm really trying to say is that we are even more inspired eat our fruits and veggies now than we were before - to help save rainforests, one plate at a time! Together, we can make a difference. 

Monday, April 20, 2015

Berries and Greens Smoothie Bowl

Tired of drinking the same green smoothie every morning? What about eating it in a bowl?! Well, I can't say that I ever really get tired of drinking smoothies... I always look forward to my shake especially after a good workout. But sometimes, it's nice to switch it up and enjoy a new texture of your fruits and veggies in this smoothie bowl.


Berries and Greens Smoothie Bowl
by Sarah Farsh April 20, 2015
  • 1 1/2 cup frozen fruit of choice (I used a mixture of frozen berries and mango)
  • 1 cup fresh baby spinach leaves
  • 1 tbsp protein powder 
  • 1/4 cup fresh orange juice
  • Fresh banana pieces, to top
  • Sprinkle of your favorite granola
  • Drizzle of all natural berry syrup, jam or maple syrup. 
In a VitaMix or high powered blender, blend together frozen fruit, spinach, protein powder and orange juice. You'll need to use your masher to mash the ingredients into the blades quickly, before the ingredients melt. Scoop out (should be like a sorbet consistency) and top with bananas, granola and berry syrup. This bowl should be served right away. If you want to travel with it, make sure it's packed in a cooler back with an ice pack. 

Wednesday, April 15, 2015

Green Goddess Bowl

I love making simple veggie bowls for dinner - there are so many possibilities to mix up! The formula to my bowls usually consist of grains + heirloom/protein + fresh veg + complementing dressing. For example, my Mexican bowls are filled with brown rice, black beans, avocado, fresh salsa and cilantro. Or an Asian bowl with brown rice, green peas, corn, broccoli and miso ginger dressing.

For my Green Goddess Bowl, I used quinoa, saffron spiced chickpeas, roasted brussel sprouts, cool cucumber, avocado, and a tahini lemon dressing topped with lots of fresh mint. It is sure to make you glow from the inside out. 






Green Goddess Bowl 
by Sarah Farsh April 15, 2015
  • Cooked quinoa
  • 1 Can Chickpeas, unsalted, water drained
    • pinch of Persian saffron
    • 1/2 tsp turmeric
    • splash of veggie broth or water
    • 1 tsp garlic powder
    • 1 tsp onion powder
  • Roasted Brussel Sprouts (fresh or frozen)
  • Fresh/Chilled European Cucumber, diced 
  • Lemon Tahini Dressing
    • 3 tbsp tahini paste
    • 3-4 tbsp water
    • 2 cloves garlic
    • 1 tsp cumin
    • juice of 1 lemon
    • pinch kosher salt
    • pepper
  • Avocado, sliced
  • Jalapino Peppers, chopped
  • Fresh Mint, garnish
Cook your quinoa by following the directions on the package. Warm up chickpeas with saffron, turmeric, veggie broth, garlic powder and onion powder on low heat. Roast brussle sprouts in the oven, 450 for 15 - 20 minutes. Blend together tahini paste, water, garlic, cumin, lemon, salt and pepper to make dressing. Build your bowl with quinoa first, then warm chickpeas, brussle sprouts, tahini dressing, avocado, cucumber, jalapeno peppers, and fresh mint.

Saturday, March 28, 2015

Gluten-Free, Vegan Protein Blender Pancakes

The awesomeness of this recipe pretty much gets summed up in the name! My laziness and lack of ingredients in the house inspired me to blend dry oats to make oat flour (I was out of buckwheat). And I thought, why not just mix the whole shebang in there rather than dirty another bowl! The best part about blending the pancake mix inside the blender is that you just pour the batter into the grill pan, rather than dealing with a messy ladle.

I added a protein kick to the mix since I was heading to the gym right after breakfast. It's optional, but awesome. Do it.

I hope you enjoy this super easy and wholesome pancake treat as much as Enrique and I did!





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Gluten-Free, Vegan Protein Blender Pancakes

by Sarah Farsh March 28, 2015

  • non-stick pan
  • 2 cups dry oats (uncooked)
  • 2 TBL plant-base protein powder
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • pinch kosher salt
  • 1 1/2 - 2 cups almond milk (more or less depending how thick you want your cakes)
  • maple syrup to top!
Place dry oats, protein powder, baking soda, cinnamon, and pinch of salt in your VitaMix or high powered blender. Start blender on lowest speed, very slowly, bring speed up to high until dry mixture is blended into powder. Turn speed back to low and slowly add in almond milk. Start with 1 1/2 cups, and add more if batter is too thick. Be careful not to over mix, the batter is done once all ingredients are blended together - nothing else needs to be chopped or blended down at this point. Also note, the more the batter sits (while you are making pancakes for example), the thicker it gets. Don't be afraid to add a little more almond milk to the batter once you get to your 2nd or 3rd pancake on the grill. 

On medium-low heat, warm up a non-stick pan. If you want, you can use a little bit of coconut oil before adding the batter. If you have a good non-stick pan, your batter shouldn't stick either way. Check to see if pan is warm by flicking a drop of water onto the pan - it should bounce right off and steam away. Once the pan is hot, you can poor the batter onto the pan, about 3 tablespoons worth of batter per pancake. This parts really important.... Don't scoop/flip your pancake to cook the backside until air bubbles form all over the front side. Your pancake will stick to the pan if you try to scrape too soon, be patient friend. Once you flip and start cooking the back side, it should only take a minute before it's ready to eat. What I like to do is put my cooked pancakes onto a cookie sheet, and keep them in the oven at 250 to stay warm until all the pancakes are ready so I can serve them together. Serve with maple syrup or peanut butter or your favorite pancake topping! Enjoy!

Sunday, February 1, 2015

Wild Shrooms, Sweet Potato and Parsley

This comforting dish is vibrant in color and flavor, especially if you use a purple plate to make it all pop like I did :)


If you don't eat eggs, you can still enjoy by keeping that part out. The wild mushrooms, potatoes and parsley are so flavorful together that you won't miss a thing. Of course, a poached egg on top will make this dish seducing. 

Wild Mushrooms, Sweet Potato and Parsley
February 1, 2015

  • 1 LB fresh mixed wild mushrooms (shiitake, crimini, oyster)
  • 1 TBL fresh garlic, minced 
  • 1/2 cup vegetable broth
  • 3 tbsp good white wine
  • 2 sweet potatoes, cut into bite sized strips (I used white Japanese)
  • 1/2 cup fresh parsley
  • 2 organic eggs, poached (optional)
  • 1 tsp thyme
  • 1/2 tsp red pepper flakes
  • 1/2 tsp kosher salt
  • 1/2 tsp fresh black pepper
Dry saute garlic and add splash of vegetable broth. Add mushrooms, thyme, salt, pepper and wine and bring to a simmer. Add in potatoes, stir, and cover pan. Cook until potatoes are soften, about 15 - 20 minutes on medium/low heat. Stir occasionally. Once cooked, add parsley and serve with optional poached egg on top.

Tuesday, November 25, 2014

Gluten-Free, Vegan Coconut Crusted Pumpkin Pie

This pumpkin pie is perfect for the holidays! It’s a light and sweet way to end your hearty Thanksgiving meal. 


Gluten-Free, Vegan Coconut Crusted Pumpkin Pie
by Sarah Farsh, November 24th 2014
  • 1/2 block of extra firm, organic tofu
  • 1 can organic pumpkin
  • 1 cup pure maple syrup
  • 1 tbsp pumpkin pie spice
  • 1/2 cup dried shredded coconut flakes
  • 1/4 cup raw almonds
  • 3 tbsp stevia powder
  • 1/2 vanilla bean
  • 4 – 6 tbsp almond milk 


In a VitaMix or high powered blender, blend together coconut flakes, almonds, stevia, vanilla bean and almond milk until it forms a dough. You can add a little bit more almond milk if the batter is too thick. Scoop out dough and push out onto a tart or pie pan with fingers. In blender, blend tofu, pumpkin, maple syrup, and pumpkin pie spice together until really smooth. Poor pumpkin mixture into pie crust and bake at 350 for 45 – 60 min. Check on it every 20 minutes to make sure it’s not burning, everyones ovens will vary slightly. Serve with vegan ice cream or whipped cream!

Tuesday, November 18, 2014

Roasted Kabocha Squash with Greek Yogurt and Tahini

We had a rainy day at the beach over the weekend, so my dear friend Molly and I decided to stay in and cook all day! We shuffled through Yotam Ottolenghi’s cook book, Plenty, for some inspiration on what to cook up. I’ve had his book for years and always admired the beautiful photos of his recipes. This recipe is inspired by Yotam’s Roasted Butternut Squash and Chili Yogurt. I had enough dressing for leftovers and used it for the rest of the week on my salad. It’s delish!



Special thanks to Molly for doing the hard part of chopping the squash right in half with her ninja skills... 

Roasted Kabocha Squash with Greek Yogurt Tahini Dressing
Inspired by Yotam Ottolenghi, Plenty
  • 1 kabocha squash, or butternut squash, sliced thin
  • 2 tbsp tahini
  • 1/2 cup 0% fat plain greek yogurt, or plain soy yogurt 
  • 2 tbsp fresh lemon juice
  • Splash water as needed
  • 1 tsp garlic powder
  • 1/2 tsp cumin 
  • 1 tsp kosher salt
  • 1/2 tsp fresh cracked black pepper
  • 1/2 tsp paprica
  • 1 green chili pepper, sliced thin
  • 1/4 cup fresh parsley, chopped
  • Fresh pomegranate seeds
  • Light spray olive oil

Place squash on baking sheet and spray lightly with olive oil. Bake on 350 for 25 - 35min or until lightly golden. Meanwhile, whisk together tahini, yogurt, lemon juice, garlic powder, cumin, paprika, salt, pepper and splash of water. If you want a thinner dressing, add a little bit more water. Plate squash and drizzle dressing on top. Top with fresh parsley, chili pepper slices and pomegranate.