Monday, May 11, 2015

Raw Vegan Cookie Dough Bites

These cookie dough bites are not only a yummy treat, but a nutritious snack that's easy to pack and travel with.

Raw Vegan Cookie Dough Bites
by Sarah Farsh May 10, 2015
  • 1 1/4 cup rolled oats
  • 1 cup raisins
  • 1/2 cup unsweetened peanut butter
  • 1/2 vanilla bean, or 2 tsp vanilla extract
  • pinch of cinnamon
  • 1/4 cup raw cacao nibs
  • 2 tbsp hot water
In a VitaMix or food processor, process oats, raisins, peanut butter, vanilla, cinnamon and raw cacao nibs and hot water together. Scoop out mixture and roll into bite size balls. You have to press firmly so that mixture keeps it's shape. These are ready to eat right after you roll them, or you can place them into a container and store in the fridge or freezer. 

Sunday, May 10, 2015

Vegan Tres Leches with Coconut Milk

After Enrique and I got our minds blown from Cowspericy, Enrique came to the sad realization that he couldn't each Tres Leches anymore and feel good about it. I promised I would figure out a way to make Vegan Tres Leches so he could still enjoy his favorite treat.

If you've never had Tres Leches before, it's kind of like having vanilla cake thats been soaked in melted vanilla ice cream... and topped with whipped cream. It's easily my most favorite cake in the world. In Spanish, it simply means "three milks". A layer of spongy cake soaked in evaporated sweet milk and sweet condensed milk then topped with whipped cream. To turn this creamy dairy dessert vegan, I simply used coconut milk in different forms. The rich and creamy consistency that coconut can mold into won't make you miss the cow's cream at all. 

Now we can have our cake, and save a rainforest too!

Vegan Tres Leches
for Enrique by Sarah Farsh May 3, 2015
  • 2 cans coconut milk
  • 1 1/2 cups whole wheat pastry flour
  • 1 tsp baking soda
  • 1/4 cup stevia or 3/4 cup sugar
  • 1 cup almond milk
  • pinch sea salt
  • 2 vanilla beans
  • 1 tsp vanilla extract
  • coconut whipped cream
Sift together flour, baking soda, stevia and sea salt. Add almond milk and vanilla and mix well. Poor batter into 8" baking pan. Bake at 350 for 20 - 30 minutes. Let cake cool just for a little before soaking into coconut milk, but the cake should still be warm to soak.

Bring coconut milk to a light boil, scrape vanilla beans out of vanilla bean and throw beans and skin into milk to flavor and stew. Add stevia to coconut milk and stir. Cut out pieces of cake with cup and poor about 1/2 cup (or more) coconut milk mixture on top. Cool for at least 8 hours. When ready to serve, top with coconut whipped cream.

Note: This cake tastes best made the night before you serve (chilled for at least 8 hours). This way the coconut milk soaks really well into the vanilla cake. 

Sunday, May 3, 2015


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
  • 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 to 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!


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.