Category

Nutrition

Learn about nutrient-dense ingredients, what vitamins and minerals are important, and where to find them.

Even if you don’t subscribe to a vegan lifestyle, adding just ONE completely plant-based meal every day can vastly improve your health and the environment. Here I’ve compiled our favorite recipes for an extravagant and wholesome plant-based Thanksgiving. Choose one, or two, or try them all this Thanksgiving!

  1. Hearty Stuffed Acorn SquashHearty Stuffed Acorn Squash | SPIRITPLATE
  2. Butternut Squash RisottoRoasted Butternut Squash Risotto | SPIRITPLATE
  3. Avocado Kale SaladAvocado-Massaged Kale Salad | SPIRITPLATE
  4. Creamy Butternut Squash Soup and Cayenne CroutonsSpiced Butternut Squash Soup | SPIRITPLATE
  5. Sour Cream and Onion Mashed PotatoesVegan Sour Cream & Onion Mashed Potatoes and Mushroom Country-Style Gravy | SPIRITPLATE
  6. Country-Style Mushroom Gravy Vegan Sour Cream & Onion Mashed Potatoes and Mushroom Country-Style Gravy | SPIRITPLATE
  7. The Best Vegan Green Bean CasseroleThe Best Vegan Green Bean Casserole | SPIRITPLATE
  8. Refreshing Green Bean SaladRefreshing Green Bean Salad | SPIRITPLATE
  9. Maple Balsalmic Glazed CarrotsBalsamic Thyme Glazed Carrots | SPIRITPLATE
  10. Soy-Chili Glazed Brussel SproutsSoy Chili Glazed Brussel Sprouts | SPIRITPLATE
  11. The Best Vegan Pumpkin Pie
    The Best Ever Vegan Pumpkin Pie | SPIRITPLATE
  12. Cranberry Orange Zest and Dark Chocolate Orange Zest CookiesCranberry Orange Cookies with Sweet Orange Glaze | SPIRITPLATE

 

Hi guys! Happy second day of Fall!

Today is a not so happy day for me as I’m about to go get all four of my wisdom teeth pulled in a couple hours. They are impacted and are affecting the 4 years of hard work I did on my braces as well as causing major sensitivity to hot and cold, so it’s time to get them removed. Here is my holistic post-op self-treatment, including what I plan to eat. 

Firstly, it’s important to drink lots of liquids.

  1. Water, water, water – water is of course, the biggest aid when it comes to healing. I will be drinking water as much as I can.
  2. Turmeric and honey tea – I do a half teaspoon of turmeric and half a teaspoon of local raw honey in a regular cup filled with hot water. I’ve been drinking this every night for the past few weeks, to help build up immunity for my fall allergies and the upcoming flu season. I plan to continue drinking this every night, though perhaps not as hot as I will be unable to drink very hot or very cold liquids. Honey and turmeric are both anti-bacterial and anti-inflammatory, and thus great for this healing process. 
  3. White willow bark teaWhite willow is a natural pain killer and the source of aspirin. In addition to the painkillers my dentist will prescribe me, I will be sipping on this just once daily, to help with pain management before resorting to the full-strength drugs, if need be. 

Secondly, it’s important to eat nutrients that will facilitate healing.

  1. Yogurt – I went and got non-GMO, soy yogurt for two reasons: proteins, and probiotics. The mild probiotics will help my stomach fight the symptoms of the antibiotics the doctor will prescribe. I also find that my skin breaks out when I’m on antibiotics, so I hope this yogurt and the turmeric tea will help alleviate that.
  2. Green smoothies – Almond milk, banana, kale, spinach, peanut butter, protein powder. I get in my greens, and again, my triumvirate: protein, iron, vitamin K.
  3. Soup – blended black bean soup, tomato soup, and a blended pumpkin or carrot soup. Just onions, spices, some broth, and the bean or veggie sautéed together until softened and then blended to a uniform soup that’ll be easy to consume. These three are high in both iron and vitamin K which is great because those nutrients help your blood congeal and clot – exactly what I need to happen when my gums are healing.
  4. Blended oatmeal with apple sauce – Carbs and fiber to make me feel full after all the liquids. 
  5. Pumpkin pie – So I don’t miss out on the first few days of fall! Silken tofu, pumpkin, brown sugar, and pumpkin pie spice blended together and baked for a tender crustless pie. Again, very high in protein (6g per 1″slice), vitamins, and minerals, and filling to boot. 
  6. Mashed sweet potato with cashew cream cheese – instead of the regular mashed potato with butter and sour cream, I like this version with more nutrients from the sweet potato. I get the Treeline cultured cashew cream cheese (how’s that for a tongue-twister?!) in the herb and garlic flavor and it is divine on the potato. This is one of my favorites even when I have all my teeth (ha) so I will continue to eat this on my up-and-up.
  7. Jello and Pudding – let’s be real, these are for funsies. I saw vegan versions with no added sugar at the store and wanted to try them. If I really don’t feel like eating anything, at least these will entice my tastebuds and make me feel like a kid again.

I don’t believe in meal plans, but generally, I figure it’ll go something like this:

  • Breakfast – water, white willow bark tea, green smoothie
  • Snack – water, yogurt 
  • Lunch – oatmeal and applesauce 
  • Snack – pumpkin pie
  • Dinner – soup, mashed sweet potato
  • Dessert – jello, turmeric honey tea

No, actually, more like this:

  • Breakfast – pudding
  • Snack – pudding 
  • Lunch – pudding
  • Snack – jello
  • Dinner – jello
  • Dessert – pudding

Well…I’ll be sure to post an update here! 

Thirdly, because I’ll be all banged up and drugged up, I’ll probably want to stay in bed for the first day and a half. To prevent muscle discomfort, and maintain my spine health, I will use:

  1. Electric pulse massager – this is a little remote control looking thing with wires and pads that adhere to the skin, that sends micro electric pulses through your muscles to relax them. I’ve been using this as part of my spine rehabilitation a couple times a week for the last two months, and will continue to do so this weekend, more regularly, focusing on my hips, lower back, and glutes.
  2. Tiger balmthis stuff is uh-MAZING. I will be rubbing it on my sore hips and back, as well as my forehead and temples, as headaches are likely in the aftermath. The tingling sensation of the tiger balm is also a good distraction from the other sensations I’ll be feeling in my mouth and jaw.
  3. Epsom salt soaks and rinses – I plan to take an epsom salt bath on the second day, to pull out the toxins from my tired muscles, and to help me fall asleep. I will also be gently swishing my mouth with epsom salt and warm water to help clean the wounds.

Lastly, while I’m all banged up and drugged up, I’ll really want some good entertainment in bed:

  1. Favorite TV shows and movies – currently, The Good Wife, but I will also catch up on season premieres, and probably watch Chocolat again.
  2. Favorite books – currently I’m reading my Darling magazine and the Brain Pickings blog. Usually when I’m feeling down though, I go to my old guilty pleasure: Harry Potter fanfiction.
  3. Favorite podcast/audio book – I’ve just finished Unleash the Power Within by Tony Robbins audio book, and have started the On Being podcast.
  4. Favorite apps
    1. Calm.com – 5-20 minute meditations, guided or unguided. I find this helps me manage my back pain, so I’m hoping I can use it to relax after the extractions as well. 
    2. Rain, rain – A series of the sounds of rain – like Rainymood.com but with far more variety – including rain falling on different surfaces, the sounds of traffic or crackling fire or thunder to add on top of your chosen rain sound. This is highly soothing and I play it often while working or before bed. 

This all may seem like quite a bit of maintenance, but it’s all things I’m familiar with any way, things that I find comforting. And really, I feel like people could benefit from a little more self-maintaining! The whole goal of planning this out, is to be sure I’m healthy and up and about far sooner rather than later and not merely coasting by on junk food.

Check back in a few days to see how I did!
Let me know what your remedies are, and what you eat after you get your teeth out! 

Love, 
Nabila 

Bloody Berry Juice | SPIRITPLATE On Wednesday, I woke up and decided I needed to do a juice cleanse. That’s just the type of person I am. Today is the day! I said, and got started. It’s funny because for all my pseudo-preachy health-nuttiness, I haven’t actually done a cleanse before, despite it being all the rage in the health and nutrition community. Oh, I’ve had juices. I’ve had several juices in one day – all homemade. But I’ve never done a cleanse. The discipline and time it requires is daunting and I just felt too overwhelmed to try it. I guess you reach a point where you just throw your hands up, and say “Darn it all, I’m gonna do it!”  Of course, I know my own faults. Three days of juicing was downright intimidating. Baby steps, I say. How about starting off with one day? A One-Day Juice Cleanse to give my digestive system a break and learn the ins-and-outs was perfect. Anyone can do it, I thought, even me!  So, I decided to start the day off right. I put on the kettle. Downed a glass of water and did my morning yoga stretches. I made myself some mint tea and began: I wrote down exactly what I wanted to consume, listing produce I already had (incidentally, I had gone grocery shopping the afternoon before) on our ever-efficient white board that we’ve conveniently placed between the kitchen (my office) and living room (Aly’s office).  My logic as to what juice to have and when was simple. I wanted a filling, generally healthy juice to get started. I always have a rather large breakfast and I wanted to feel satiated. The apples and kale provided this easily, along with the water content of the romaine and cucumber. 

The Hulk Green Juice
Serves 1
A nutritionally dense green-powered juice to jumpstart your day.
Print
701 calories
160 g
0 g
6 g
33 g
1 g
2722 g
700 g
89 g
0 g
3 g
Nutrition Facts
Serving Size
2722g
Servings
1
Amount Per Serving
Calories 701
Calories from Fat 54
% Daily Value *
Total Fat 6g
10%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 700mg
29%
Total Carbohydrates 160g
53%
Dietary Fiber 50g
200%
Sugars 89g
Protein 33g
Vitamin A
2397%
Vitamin C
515%
Calcium
105%
Iron
151%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 large pink lady apple
  2. 6 small sprigs of kale
  3. 2 handfuls supergreens mix (baby spinach, baby arugula, etc)
  4. 1 small to medium cucumber
  5. 1 small head romaine
  6. 4 sprigs parsley
  7. 3 celery stalks
  8. 1 lemon
  9. 3 small green apples
  10. 1 cup filtered water
Instructions
  1. Add ingredients to juicer in the order listed. Alternating fibrous greens with fruit gives the juicer a break and washes through any green debris.
Notes
  1. Swap out parsley for any other herb (cilantro, basil, dill) for an alternate palette.
beta
calories
701
fat
6g
protein
33g
carbs
160g
more
SPIRITPLATE http://spiritplate.com/
The Hulk Green Juice | SPIRITPLATE This one tasted like herby apple juice, just about how you’d expect a pretty standard green juice to taste. Of course, Ari kept trying to steal all my parsley. Then I wanted to include a lemon-turmeric-cayenne concoction for mid-day to clean my digestive system. I’ve noticed a LOT of bloating and heartburn recently and haven’t been able to pinpoint what’s causing it. I figure something to clear my stomach and intestines could be nothing but helpful.

Spicy Lemon Detox Tea
Serves 1
This alkaline juice is great for digestive detox; the lemon, aloe vera, cayenne, and turmeric all have antibacterial, antisceptic properties.
Print
322 calories
78 g
0 g
1 g
2 g
0 g
1065 g
67 g
32 g
0 g
0 g
Nutrition Facts
Serving Size
1065g
Servings
1
Amount Per Serving
Calories 322
Calories from Fat 7
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 67mg
3%
Total Carbohydrates 78g
26%
Dietary Fiber 21g
82%
Sugars 32g
Protein 2g
Vitamin A
4%
Vitamin C
26%
Calcium
129%
Iron
33%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 12 oz hot water + 6 oz filtered water, divided
  2. Juice of half a lemon
  3. 1/8 teaspoon turmeric
  4. 1/8 teaspoon cayenne
  5. one squeeze agave or honey
  6. splash of raw aloe vera juice or gel
Instructions
  1. Boil 12 oz of hot water and add to glass.
  2. Add remaining ingredients and stir well to incorporate.
  3. Add filtered water and stir.
Notes
  1. Juice and add a pinky-sized knob of ginger or add an 1/8 teaspoon of ginger powder for more spice!
beta
calories
322
fat
1g
protein
2g
carbs
78g
more
SPIRITPLATE http://spiritplate.com/
This one I absolutely loved. Spicy? Check. Sour? Check. Warming me down to my very bones? Double check! For dinner, I wanted to include the only fat of the day in the form of nut milk. Rather than juicing this one, I simply soaked some cashews at the beginning of the day, drained them, added some fresh filtered water and blended them with the remaining ingredients.

Sweet Cashew Milk
A creamy spiced milk great for lowering blood sugar.
Print
920 calories
81 g
0 g
64 g
22 g
13 g
644 g
22 g
39 g
0 g
48 g
Nutrition Facts
Serving Size
644g
Amount Per Serving
Calories 920
Calories from Fat 532
% Daily Value *
Total Fat 64g
98%
Saturated Fat 13g
63%
Trans Fat 0g
Polyunsaturated Fat 11g
Monounsaturated Fat 37g
Cholesterol 0mg
0%
Sodium 22mg
1%
Total Carbohydrates 81g
27%
Dietary Fiber 7g
30%
Sugars 39g
Protein 22g
Vitamin A
1%
Vitamin C
0%
Calcium
11%
Iron
48%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup raw cashews
  2. 2 medjool dates
  3. 1/8 teaspoon cinnamon
  4. dash of all spice
  5. 1/2 inch length of whole vanilla bean
  6. 16 oz filtered water
Instructions
  1. Cover cashews and dates in filtered water and soak for 2-4 hours. This is optional but creates a creamier, more milk-like base.
  2. Drain cashews and dates and add to high-speed blender with 16 oz fresh filtered water and remaining ingredients.
  3. Blend on high until smooth and frothy - this may take a couple minutes.
Notes
  1. You can sub half the filtered water with coconut water.
beta
calories
920
fat
64g
protein
22g
carbs
81g
more
SPIRITPLATE http://spiritplate.com/
For snacks, I chose juices that I wanted: I had strawberries and blood oranges that I couldn’t wait to see what they tasted like together!  Bloody Berry Juice | SPIRITPLATE

Bloody Berry Juice
Deliciously fruity juice that will have you feeling like you're in the tropics!
Print
362 calories
88 g
0 g
2 g
8 g
0 g
766 g
7 g
57 g
0 g
1 g
Nutrition Facts
Serving Size
766g
Amount Per Serving
Calories 362
Calories from Fat 20
% Daily Value *
Total Fat 2g
4%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 7mg
0%
Total Carbohydrates 88g
29%
Dietary Fiber 26g
104%
Sugars 57g
Protein 8g
Vitamin A
21%
Vitamin C
659%
Calcium
29%
Iron
23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 10-12 strawberries
  2. 1 6 oz carton raspberries
  3. 3 blood oranges
  4. 1 kiwi
  5. 1-2 basil leaves
Instructions
  1. Wash fruit and remove orange rind.
  2. Place all fruit through juicer, leaving the tops on the strawberries.
  3. Garnish with fresh basil for a savory treat!
beta
calories
362
fat
2g
protein
8g
carbs
88g
more
SPIRITPLATE http://spiritplate.com/
Bloody Berry Juice | SPIRITPLATE For my second snack I had a chilled, tomato based juice that tasted like a fresh garden salad. Remember V8? If you’re a fan, you’ll love this. 

Secret Garden Juice
This chilled juice with it's tomato base tastes like gazpacho!
Print
496 calories
99 g
0 g
5 g
38 g
1 g
1634 g
515 g
31 g
0 g
1 g
Nutrition Facts
Serving Size
1634g
Amount Per Serving
Calories 496
Calories from Fat 46
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 515mg
21%
Total Carbohydrates 99g
33%
Dietary Fiber 38g
154%
Sugars 31g
Protein 38g
Vitamin A
222%
Vitamin C
1912%
Calcium
66%
Iron
57%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 celery stalks
  2. 2 ripe tomatoes
  3. 2 thick broccoli stalks
  4. 4 large handfuls supergreens mix (baby kale, spinach, arugula, etc)
  5. 3-4 springs cilantro
  6. 1/2 lemon
  7. 3 dried red chilies or 1/8 tsp cayenne
  8. 1/8 tsp cracked black pepper
Instructions
  1. Juice first 6 ingredients alternating between greens and the other veggies.
  2. Add chili and black pepper to juice and stir.
  3. Add a couple ice cubes to chill.
Notes
  1. Add carrot and/or bell pepper for a heartier juice.
beta
calories
496
fat
5g
protein
38g
carbs
99g
more
SPIRITPLATE http://spiritplate.com/

Secret Garden Juice | SPIRITPLATE

So basically I gave myself about two and a half hours between each juice. The Hulk, followed by the Bloody Berry, the Sweet Lemon Detox Tea, the Secret Garden Juice, and finally the Spiced Cashew Milk. I felt slightly hungry throughout the day, I think mostly because I didn’t feel I had eaten because I hadn’t chewed anything, but my energy was great! In fact I couldn’t fall asleep right away at night and ended up working an hour later than usual. The next day I experienced some detox symptoms, including a headache. I’ve noticed that since then, I haven’t experienced any bloating or heartburn at all and I’m craving a lot more raw foods. Overall, I feel great! 

Ultimately, what I learned was this:

  1. MAKE RULES, THEN FOLLOW THEM. My rule was that I would only consume raw organic fruits, vegetables, nuts, seeds, and spices. No added salt or sugar, nothing processed, no caffeine or alcohol, and no grains or legumes. Whether they were juices, blended into a smoothie, or eaten solid wasn’t as important to me as flushing my system with raw produce. It is very easy to give up and give in to cravings, or bending the rules slightly to create a more comfortable experience. Be conscious and know what your body and mind’s limits are. Make your rules and goals attainable and then stick to them.
  2. BE PREPARED. Plan out what and how much you’ll need for each juice and do your grocery shopping before hand. Always, always buy organic. I highly recommend mason jars to carry your juices throughout the day – their airtight lids keep them from leaking, and as they are made of glass, they do not contain the BPA toxin used to make plastic. Know that cleaning your juicer is probably the most annoying thing EVER and you’ll probably want to chuck it across the room by the end of your cleanse 😉 If you are doing a 3-day cleanse, I recommend starting on Saturday morning after prepping Friday night. This allows you Saturday, Sunday, and Monday (having prepped the night before) to do your cleanse. 
  3. MAKE ENOUGH. If you are doing it right, you should be consuming about 16-32 ounces per juice. If you don’t make enough, you will be hungry throughout the day as you aren’t getting enough calories. I split my first morning juice with Aly, thinking 12 oz. each would be enough. Within an hour, we were both hungry again and eagerly looking forward to the next juice.
  4. LISTEN TO YOUR BODY. While I had a lot of energy mentally, I also felt slightly out of breath and knew I couldn’t do heavy exercise. I did however feel the need to stretch and keep moving throughout the day. Everyone responds differently. If you feel you need solid food, eat solid food, but keeping with the same ingredients you would’ve juiced anyway.
  5. DRINK LOTS OF WATER. You’ll be surprised how thirsty you get, despite drinking fluids all day. Drink at least a glass of water in between each juice or smoothie.
  6. ALLOW YOURSELF TO REST. I already eat fairly clean, about 60% raw, and vegan and I still had detox symptoms in the form of a massive headache and a constant need to go to the bathroom the next day. Some people feel no detox symptoms, whilst others experience wildly uncomfortable ones. Be ready and flexible for these sensations.
  7. BE MINDFUL. Focus on your body, your mindset. Keep a journal if need be. Meditate. Be mindful of how you feel, what you’re consuming, and how it came to be. Your spiritual and mental state of being as you cleanse is just as important as your body’s.

HAPPY JUICING!!

Secret Garden Juice | SPIRITPLATE

I hear it all the time: “I want to eat healthier but I just don’t have the time! And I can’t give up snacking! And I get confused – is non-fat, low-fat, full-fat, low-carb, high-carb, carb-cycling, high-protein, low-protein, good for you?!”

Here’s my philosophy: if it was made with dirt, water, and sunshine, just the way Mama Nature intended – it’s good for you! Sometimes we get so caught up in calorie counting and label reading we forget that Earth’s bounty is perfectly constructed to sustain human life. We are in a symbiotic relationship and a box, can, or tin shouldn’t necessarily get in the way. In between meals we tend to reach for that canned energy drink or packaged energy bar at convenience stores and vending machines, both of which are 99.9% of the time highly-laden with chemicals and toxins our body should never even come into contact with!

Snacking is perfectly healthy and keeps our metabolism going, but we usually snack because 1) we’re spacing our meals too far apart and are hungry, 2) we are in fact thirsty and simply need to drink more water, or, more often than not, 3) we like to simply munch mindlessly on something, whilst focusing on a given task. So why use snack time to fill our bodies with detrimental toxins and caffeine crashes that leave us feeling burnt out? Why not use it to build a healthier body – one that can rebuild itself more efficiently, function at top speed and vitality, and keep us energized throughout the day?

Reach, instead, for clean snacks that take little or no time to prepare, are essentially Earth to Table, and are very handy on the go to not only boost our energy, but keep us feeling full until the next meal. Here are some of my favorites:

Almond Butter Stuffed Dates

Almond Butter Stuffed Dates | SPIRITPLATEHomemade almond butter. Pitted Medjool Dates. Sweet and salty, the perfect mixture of carb, protein, and fat. These guys are like candy, so ooey gooey and decadent! It’s hard to resist; I can usually have an ungodly amount in one sitting! I also love that they don’t need to be refrigerated, just pack a few in a small bag or container and you’re set! For almond butter: toss almonds in a food processor or high-speed blender with a pinch of sea salt. Blend away until it goes from crumbled to powdery, the oils are released and the almonds start to clump back together. Add agave or honey for sweetness. Scrape down the sides with a spatula, and keep blending until a desired consistency is reached. Store in an airtight jar in the fridge. 

Fruit and Veggie Sticks and Dip 

Perhaps the most popular snack at fast food restaurants, cafes, and gas stations: it’s so simple! Just slice up apples, pears, carrots, celery – any firm, starchy fruit or veggie, and bag them. Ditch fatty and chemical laden ranch dressing or sugar-filled flavored yogurt for a healthy alternative: nut butter, tahini (essentially sesame seed butter, now widely available at any grocery store), hummus, or guacamole. My favorite is tahini mixed with agave and lime juice. Don’t have a sweet tooth? Try Aly’s favorite: slice up a tart raw green mango and dip into a cayenne-salt mixture. 

Agua Fresca

Agua Fresca Chia Water | SPIRITPLATEIf you’re not an avid water drinker like me, try an agua fresca. It’s essentially chia water – regular water, coconut water, or home squeezed juice with chia seeds. Be sure to soak your chia seeds first – about a 1/4 cup of filtered water to 1 Tbsp chia seeds. Then add your base liquid. Try lemon, cucumbers, mint, or basil to flavor it. A friend of mine uses rose water! If you’re trying to kick your soda addiction, use a SodaStream to carbonate it or add a carbonated water beverage like La Croix to the mix. Make ahead, bottle, and refrigerate for a grab-and-go beverage! 

Protein-Packed Powerballs

I don’t think I need to harp on about how amazing Powerballs are. I can go for hours on just two Powerballs. Try our recipe here

Chips

Homemade Apple Chips | SPIRITPLATEKale, Sweet Potato, Brussel Sprouts, Pear, or Apple Chips – Add some cayenne or cinnamon, and pop them in the dehydrator or oven on the lowest setting – between 190°F and 220°F for two-three hours flipping them over once half way through. Turn the oven off and let the chips sit in the oven as it cools – approximately another hour. Store in an airtight container to maintain their crispness.

Green Smoothie

 Tropical Green Smoothie | SPIRITPLATEA liquid, a green, and a fruit. That’s all you need. Add a spoonful of chia, flax, or hemp seeds for extra protein. Here’s one of my favorites: 1 cup nut milk, 1 banana, 1 scoop protein powder, two heaping handfuls of spinach or kale, 1/4 beet (red or golden), and two large handfuls frozen berries. (If you’re using fresh berries, just add a few cubes of ice on top.) Add to blender in order listed and blend away until smooth! Fill up your to-go cup or mason jar for a speedy breakfast or pre-lunch snack. 

Bananas

It doesn’t get more fast food than this. Toss a couple bananas in your bag and head out the door. Bananas also function really well as a mono-meal – have 4-6 for a filling meal or 2-3 for a mid-day snack to hold you over. Not a banana fan? Any fruit with thicker skin will do! 

Power Trail Mix

Homemade Power Trail Mix | SPIRITPLATESubstitute cacao nibs or carob for chocolate chips, add coconut shavings, pumpkin and sunflower seeds, nuts, dried fruit, etc. for a truly powerful mix. I love to add this to my granola or oats with hemp milk in the morning for an energizing breakfast. 

Mixed Berry Jar

Mixed Berry Jar | SPIRITPLATESuper simple! Just layer a mason jar with fresh organic blueberries, strawberries, raspberries, and blackberries.  Make sure they’re washed and patted dry to prevent sogginess. Throw the jar in your bag to enjoy anytime throughout the day. 

These are just my favorites. There are plenty of other clean, wholesome foods you can snack on throughout the day. I’d love to hear from you! What are your favorite go-to snacks? Comment below! 

Love and light, 

N