Italian Pasta Salad

Italian Pasta Salad

by | Sep 29, 2021

Italian Pasta Salad

This flavorful Italian pasta salad is made with tender penne pasta, fresh veggies, herbs and spices topped with a tangy homemade Italian dressing. Make ahead for a simple side dish to have throughout the week.
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Prep Time 10 minutes
Cook Time 10 minutes
chill in refrigerator 30 minutes
Total Time 50 minutes
Course Lunch, Salad, Side Dish
Cuisine Italian
Servings 6

Ingredients
  

  • 12 ounce penne pasta or pasta of choice
  • 1 large red bell pepper chopped
  • 1 large yellow bell pepper chopped
  • 1 medium red onion chopped
  • 1 pint grapes tomatoes halved
  • 1/4 cup extra virgin olive oil
  • 1/4 cup red wine vinegar
  • 1 Tbsp parsley dried
  • 1 Tbsp oregano dried
  • 1 Tbsp basil dried
  • 1/2 tsp black pepper

Instructions
 

  • Cook pasta as directed on package. Drain. Add to large bowl,
  • While pasta is cooking, chop bell peppers, onions, and grape tomatoes.
  • Add all ingredients to large bowl, pour dressing over pasta and mix well.
  • Cover bowl and let sit in refrigerator for 30 minutes to let flavors marinate.

Italian Dressing

  • In a small bowl, whisk together oil, red wine vinegar, parsley, oregano, and basil.
Keyword healthy pasta recipe, Meal Prep, pasta salad, Vegan Recipe
How to Prevent & Lower High Blood Pressure

How to Prevent & Lower High Blood Pressure

by | Sep 23, 2021

High blood pressure is the most prevalent underlying condition in COVID-19 deaths in Mississippians, according to the Mississippi State Department of Health. In the United States, nearly half of adults have hypertension and only about 1 in 4 adults with hypertension have their condition under control. Having hypertension puts you at higher risk for heart disease and stroke, which are the leading causes of deaths in the United States.

WHAT IS HIGH BLOOD PRESSURE?

Blood pressure is the pressure of blood pushing against the walls of your arteries. Arteries carry blood from your heart to other parts of your body. A normal blood pressure level is less than 120/80 mmHg. The guidelines used to diagnose high blood pressure may differ with each health care professional.

SIGNS AND SYMPTOMS OF HYPERTENSION

Unfortunately, high blood pressure usually has no warning signs or symptoms, and many people do not know they have it. Hence, high blood pressure is also known as “the silent killer.”

WHAT YOU CAN DO TO PREVENT OR MANAGE HIGH BLOOD PRESSURE

  • Get a least 150 minutes of physical activity each week ( 30 minutes a day, 5 days a week)
  • Eat a plant-rich diet, limit salt and alcohol
  • Obtain and maintain a healthy weight
  • Manage stress
  • Implement the DASH diet (Dietary Approach to Stop Hypertension)

HEART HEALTHY BENEFITS OF POTASSIUM

The recommended potassium intake for an average adult is 4,700 milligrams per day. Foods that are rich in potassium are important in managing high blood pressure because of the effect potassium has on sodium. Potassium also helps to ease the tension in your blood vessel walls, which helps to lower blood pressure.

Foods that are rich in potassium includes:

  • Lentils
  • Black beans
  • Cantaloupe
  • Avocados
  • Bananas
  • White Beans
  • Edamame
  • Beets
  • Dried Apricots
  • Sweet Potato
  • Butternut Squash
  • Greens (All green leafy vegetables are high in nitrates as well which may improve the flexibility and function of your arteries)
  • Quinoa
  • Broccoli
  • Zucchini

Treatment for high blood pressure most often starts with lifestyle changes, including losing weight, if needed, stopping smoking, decreasing salt in your diet, cutting down on alcohol consumption and getting regular exercise.

Controlling your blood pressure should be a priority in your healthy living and lifestyle. Unfortunately, the damage that high blood pressure causes does not cause any symptoms until serious damage has been done. Taking control of your health is one of the most important acts of self-care that you can do. There are so many things in life that are out of your control, why not control the things that you can?

Easy Guacamole

Easy Guacamole

by | Sep 16, 2021

Easy Guacamole

This tasty guacamole recipe is quick and easy to make and it's ready to eat in less than 15 minutes. It makes the perfect game day snack or to add as a topping to your favorite Mexican dish.
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Course Appetizer, Snack
Cuisine American, Mexican
Servings 8

Ingredients
  

  • 4 medium avocados peeled and mashed
  • 2 medium red bell peppers chopped
  • 2 medium red onion chopped
  • 1/2 cup pickled jalapeno chopped
  • 1/2 tsp salt
  • 1 small lime juiced, optional

Instructions
 

  • In a large bowl, peel and mash avocados. Mix in red bell peppers, red onions, pickled jalapenos, and salt. Optional: Season with squeezed lime juice and black pepper to taste.
Keyword game day snack, guacamole recipe, healthy snack recipe, vegan appetizer recipe
Chickpea Salad with Lemon Tahini Dressing

Chickpea Salad with Lemon Tahini Dressing

by | Sep 16, 2021

Chickpea Salad with Lemon Tahini Dressing

This quick and easy Chickpea Salad with Tahini Dressing makes an easy lunch or dinner. It's packed with protein, fiber, antioxidants and lots of flavor. This recipe make a great meal prep dish for lunch or dinner throughout the week. Stays fresh for 5 days in the fridge.
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Prep Time 10 minutes
Course Lunch, Salad, Side Dish
Cuisine American
Servings 2

Ingredients
  

  • 1 15 ounce garbanzo beans drained, rinsed I used canned, organic
  • 1/2 cup red seedless grapes organic
  • 1/2 cup red onion diced
  • 1 small cucumber seedless, diced
  • 2 cups leafy green your choice

Lemon Tahini Dressing

  • 2 Tbsp tahini organic
  • 4 tsp dijon mustard
  • 2 Tbsp lemon juice
  • 4 tsp maple syrup

Instructions
 

  • In a small bowl, whisk together tahini sauce ingredients.
  • Add chickpeas, grapes, red onions, cucumbers to a medium sized bowl. Pour tahini sauce over chickpea mixture. Toss well. Serve on top of leafy greens. Salt and pepper to taste.
Keyword chickpea salad, healthy lunch, salad

Easy French Toast

Easy French Toast

by | Sep 15, 2021

Easy French Toast

Whip up this vegan french toast in 10 minutes or less with this super simple six ingredient recipe. All natural ingredients, wholesome and simply delicious.
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Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Course Breakfast
Cuisine American

Ingredients
  

  • 1 cup almond milk, unsweetened or other plant based milk
  • 1 tsp ground flaxseeds
  • 2 tsp cinnamon
  • 1/4 cup cornstarch
  • 1/2 tsp baking powder
  • 2 tsp vanilla madagascar
  • 6 slices bread whole wheat
  • 2 tsp vegan butter or unrefined coconut oil

Instructions
 

  • In a large bowl, whisk together milk, flaxseeds, cornstarch, vanilla, cinnamon, and baking powder.
  • Add vegan butter or oil, if desired to non-stick skillet on medium heat. Whisk batter each time before coating each slice of bread.
  • Dip each side of bread in mixture until saturated, then add bread to pan cooking 3-4 minutes on each side or until brown.
  • Serve with maple syrup and fresh fruit, if desired.

Notes

  1. Can use gluten free bread, if needed.
  2. I have only used unsweetened almond milk and soy for this recipe, however other plant milks should work as well.
  3. Always serve fresh.
Keyword french toast, healthy breakfast, vegan breakfast recipes