Don’t you love a good party/game day snack that you can feel good about munching away on?! This spicy Buffalo “chicken wing” style dip is not only dairy free, gluten free, and meatless – it’s full of HEALTHY ingredients!
2 cans jackfruit
1 package silken tofu
1 cup raw cashews
1/4 cup nutritional yeast
1 tsp salt
1 tsp onion powder
1 tsp garlic powder
1 tsp dried dill
1 tbsp dried parsley
1 tsp dried oregano
1/2 cup Frank’s RedHot hot sauce (more or less, depending on heat preferences)
1/2 cup dairy-free cheese, if desired
Preheat the oven to 425 degrees. Lightly spray a baking sheet.
Put cashews in a bowl and cover with boiling water. Set aside.
Drain and rinse the jackfruit. Chop/pull it into small pieces and spread on the baking sheet. (I like to lightly season with salt, pepper, and paprika, but you can also bake plain.) Bake about 20 minutes or until the edges start to get crispy, stirring occasionally.
Blend all remaining ingredients together! You can modify spices to taste.
Add cashews and blend until smooth.
Lower oven to 350 degrees. Grease a glass baking dish, whatever you want to serve your dip in (roughly 8×8).
Combine jackfruit with the rest of the mixture and spread evenly in the baking dish.
Top with dairy-free cheese if you’d like, or just an extra shake of nutritional yeast.
Bake until the cheese melts or top starts to lightly brown.
Serve it up!
Serve this dip hot with your favorite crackers or tortilla chips. I also love to eat it with raw vegetables – carrots and celery go great with the Frank’s, but green peppers and grape tomatoes are delicious, too!
Do you consume enough calories each day? Then odds are great you consume enough protein, too!
If you’ve been getting back to the gym and thinking about gaining muscle mass, or if you are keeping an eye on your weight these days, you might be questioning your protein intake.
If you are on a plant-based diet and think about these things, you might be REALLY questioning it!
I have some good news for you…
It’s really hard to be protein deficient if you’re eating enough calories, because most foods contains at least some amounts of protein, and the consensus on recommendations seems to be that 10-35% of your daily calorie intake comes from protein.
Now, I know that seems like a really broad range. That’s because protein recommendations vary greatly by age, sex, activity level, etc. If you are pregnant or breastfeeding, or trying to build muscle mass, you’ll find yourself on the upper end of that recommendation. For most of us, though, we probably consume more than we even need for daily activity and weight management.
The Academy of Nutrition and Dietetics recommends that the average individual should consume…0.35 grams per pound of body weight per day for general health.
That means that if you’re 150lb and in average health, with moderate activity levels, you need approximately 53g of protein/day. If you’re 200lbs, you need about 70g. (Remember, these still vary!)
So, are you getting as much as you need? Let’s take a look at a standard “healthy” American day of meals:
See?! More than the recommendations, and this does not include any snacks, or any milk or alternatives. Cow’s milk and soymilk are both 8g/cup. (I also didn’t include fruit, a healthy part of every day, just because the protein content is low – we eat fruit for lots of other important reasons!)
Well, what about plant-based diets? Let’s just make a couple swaps!
Working 1:1 with a Holistic Nutritionist guarantees the most individualized approach to tackling YOUR goals and getting you the results you’re looking for when it comes to managing your weight, improving your energy, fighting chronic disease, and promoting your overall well-being.
Read that again.
Ok, so if health and nutrition plans are not “one size fits all,” then the most effective way to get results you’re looking for is to work with someone who is knowledgeable and who can customize a plan to meet your nutritional needs, lifestyle, medical background, and health goals.
1:1 Nutrition Coaching is for you if:
managing your weight is a source of frustration and you don’t know where to start
you are tired of researching/looking for recipes/wasting your money on one-size-fits-all programs or products you can’t stick with
you want more ENERGY, for yourself, your partner, your kids, your career, your goals…
you want a personal coach & cheerleader (me) who can guide you through transforming your health in natural, sustainable, delicious ways, once and for all!!!
What will I actually DO for you as a coach?
have an Initial Consultation (90 minutes) where we:
review medical history
discuss your lifestyle patterns
review current eating logs
set your health goals
have a series of Follow-Up appointments (45 minutes), depending on your needs, where we:
learn about nutrition related to your goals (reading labels, serving sizes, food groups, balanced meals, meal prep, and medically-specific diets)
create and monitor action plans for your goals
find healthy recipes that sound delicious to your personal tastes
create customized meal plans or shopping lists
offer other educational services, as desired, including:
grocery store tour
meal prep or cooking tutorials
invite you to my private Facebook community, just for clients & members, with:
exclusive live videos & trainings
a motivational, supportive community
give you access to me via text, email, messanger… I am here to answer your questions between meetings, offering tips and support!
Thinking about diving in and taking control of your health by working 1:1 with a Holistic Nutritionist? You have a few places you can go from here…
Let me tell you what makes this Membership such a dream…
Why should I join your Monthly Membership?
Because you want someone who gets YOU. Instead of just sending you a meal plan and calling it a day, this will be a personalized experience. By starting with a 45-minute consultation and incorporating 1:1 check-ins throughout the month, I can become a friend who keeps you on track and helps you actually achieve your health goals.
Because you’re busy. No calorie tracking. No weighing. No containers. No 17-step recipes to follow. In my program, we focus on simple changes and building sustainable, healthy habits that make your life BETTER, not busier.
Because you can’t stand dieting. If you’re always hungry or never satisfied, you’re doing it wrong. If you have to buy products from a specific company for it to work, you’re doing it wrong. Let’s do it better by learning about foods that fuel you, foods that fill you, and foods that serve your body – and your taste buds!
Because you want to take control of your health. In a world where so, so much seems out of our control, what we put into our bodies on a daily basis is something we CAN control. Improving our weight, fighting genetic chronic diseases, boosting energy, improving our immune system… We can do these things by changing our diet.
Because it takes a village. Or a Facebook group, or whatever – it takes a COMMUNITY. You’ll be able to join an exclusive Facebook group with like-minded people who are also embracing healthy eating goals and striving to become better versions of themselves. With saved resources, live teaching videos, Q&As, challenges, check-ins, and more, you don’t have to do this alone. Ya have us, now!
When I was a kid, we used to have DEAR time ( Drop Everything And Read). I’m really trying to figure out how to pronounce DEAW, because that’s what I want to tell you to do – Drop Everything And Walk! 😂
Sure, we know that walking is a good form of exercise, but do you know WHY?!
For starters, walking can:
Strengthen your heart and lower your blood pressure, reducing risks of cardiovascular disease
Strengthen your muscular and skeletal systems
Improve your circulation and digestion
Boost your mental health by releasing endorphins that fight stress
Help you maintain a healthy weight
Whoa! That’s enough to make me want to sneak an extra few minutes in a day…
I like to take a short walk in the morning, before I dive into anything too strenuous. (My pup appreciates this, too!) A short lunch time or afternoon walk can help boost your mood and energy, pushing you through the rest of the day. An evening walk can help you unwind before bed, and makes for great quality time with the family.
Having trouble getting away from your to-do list long enough to enjoy such a walk? Try finding a task you can do while walking:
Brainstorm for an upcoming project
Make your grocery list
Draft an email
Take a phone call
Eat a snack or drink a smoothie
I challenge you to take an extra walk this weekend and see how it makes you feel! Maybe, just maybe, it’ll become a habit you want to keep.
Show me how you fit those extra steps in! Take a picture & tag me on Instagram @_foodfitnessfaith_, or post in my Facebook group! We love to cheer people on.