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10/30/2020 0 Comments Pumpkin Muffins
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10/23/2020 0 Comments
Stuffed acorn squash recipe
Ready to get into that fall mood?
I have the perfect recipe for you!
If you're on the northern side of the hemisphere you are probably feeling that fall mood. Getting the sweaters and candles out.
Since I live in Brazil I am experiencing fall which is funny because all I want is a pumpkin spice latte.
Don't get me wrong, I can not wait for summer but my internal clock is still on EST.
I created this recipe about a year ago when I was living in the states and it's been my go-to ever since.
I am obsessed with how the ingredients perfectly complement each other.
This dish is so nourishing and filling. Be sure to invite a friend over to enjoy it with you (or maybe don't because Corona) because this serves 2 people!
Let's chat about the ingredients...
Acorn squash, the most beautiful of all the squash!
I love the way this looks and smells! Just a heads up, it is so difficult to cut but you can do this!
Pro tip: cut off the stem to roast evenly
Veggies - celery and carrots scream fall to me and that's why I chose them for this recipe. Feel free to throw in whatever you have. Mushrooms, peppers, eggplant, it doesn't really matter, just go with what you like!
liquid Aminos - Let me be clear that this is not the same thing as coconut aminos. I have tried that and it made the dish more tropical island than pumpkin space ya know?
I am so obsessed with liquid aminos but if you do not have this in a store near you substitute for soy sauce.
Okay, now let's get into how to make this cozy meal!
Ingredients
1 Acorn squash
1/2 onion
3 stalks of celery
1 carrot
2 cloves of garlic
1 cup quinoa
-Seasonings
1 TSP sage, thyme, rosemary, and basil
1 TBS liquid Aminos
Salt and pepper to taste
Directions
Cut Acorn squash in half. Rub with oil and sprinkle salt and pepper.
Bake at 425 (Fahrenheit) for 30 or until golden brown.
Roughly chop vegetables. Sauté vegetables in oil (Once the oil is dry just add water) until the carrots are soft.
Mix in seasonings.
Cook quinoa according to package (I recommend you prepping this beforehand to
make it easier). Once the carrots are soft add in quinoa.
Remove Acorn squash from oven.
Stuff your acorn squash with your quinoa mixture.
Snap a picture for IG and be sure to tag me @zkwellness_
Enjoy!
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New to this whole plant-based eating thing?
Check out my ebook - Thriving on Plants! This ebook is devoted to new plant-based vegans looking to rock their transition. Let's break down the taboos of veganism And answering all your questions such as: What nutrients you actually need? How to eat balanced? How to sustain plant-based veganism? How to stay social as a vegan? This book includes everything you need to start a sustainable plant-based lifestyle including 16 of my go-to meals! |
10/19/2020 0 Comments
Eating out as a plant-based vegan
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So, you know the plant-based lifestyle is for you but you've made every excuse in the book as to why you can't go for it... "I don't have the time to cook so I am always eating out I don't want to be unsocial and not eat out with friends There aren't any vegan restaurants near me" If you know my story you would know that in my 7 years of plant-based veganism I have faced so many challenges and today I am sharing how I overcame the challenge of eating out as a plant-based vegan. I grew up in the south of the united states. In Alabama, there are very VERY few vegans and even fewer vegan restaurants. I am SO glad to see that over the years the vegan community has grown but seven years ago no one in my small town even knew what plant-based veganism was. |
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Do you relate to any of this?
Girl, if I can go plant-based vegan with a full schedule, no vegan friends, and no vegan restaurants
near me you can too!
I'm Zoe Cordeiro and I help women like you rock their transition into the plant-based lifestyle so they can finally align their daily actions with their core beliefs.
Keep reading to learn how to eat plant-based at any restaurant, anywhere.
When it comes to eating out as a plant-based vegan in a normal restaurant I have 2 tips for you.
1. Be prepared
2. Have an open mind
These 2 tips will help you eat plant-based anywhere!
Let's get into them!
Be prepared
This is the motto of the plant-based lifestyle.
Because you think and eat differently than the world around you you have to be prepared every single time you leave your house.
My husband Gabriel often laughs at me for bringing snacks everywhere I go. I never leave the house without my water but more importantly for this subject, I never eat out without looking at a menu first.
Reading the menu beforehand will save so much time!
You will be saving the time of your waiter and the friends you go to eat with.
Here's how you can do it...
Go onto the restaurant's website, look at their menu.
Go through the dishes and look for vegan options (keep in mind that they may not be marked as vegan), if you can't find any dishes that are already vegan dive deep and see how you can DIY them.
Most restaurants are more than happy to work with you in this area.
Call the restaurant and see how they feel about working with you.
Remember to be kind and be clear.
Not many people know what plant-based veganism is so be patient and explain. (we don't eat meat, dairy, or eggs. We try to avoid added oils and sugars.)
Once you find a few restaurants in your area and select your favorite dishes you won't think much about this. You will get comfortable with reading menus and eventually you won't even sweat it but, it does take a lot of ground work.
Click here to hear about my chain restaurant go-tos and what I order at every type of restaurant.
Keep an open mind
I have said it before and I'll say it again, you CAN eat vegan anywhere!
You just have to keep an open mind and let go of your expectations. Girl, Expectation is everything.
I hate to say it but sometimes when you go out with friends you aren't going to love your food.
But you will be eating something and socializing. And, isn't that what it's about?
If you're going out to eat because of necessity rather than sociability then you will have the ability to go to a
place that you enjoy.
For example, when I go out with my friends they might want to go to a BBQ restaurant where my only option is a side salad and fries but when I am alone I will go to a place like Panera bread and get a veggie soup in a bread bowl. That's the only vegan option at Panera but it is still super delicious!
You won't always have to lower your expectations but remember that even if you do, you will still be social and get the opportunity to eat out.
You just have to keep an open mind and let go of your expectations. Girl, Expectation is everything.
I hate to say it but sometimes when you go out with friends you aren't going to love your food.
But you will be eating something and socializing. And, isn't that what it's about?
If you're going out to eat because of necessity rather than sociability then you will have the ability to go to a
place that you enjoy.
For example, when I go out with my friends they might want to go to a BBQ restaurant where my only option is a side salad and fries but when I am alone I will go to a place like Panera bread and get a veggie soup in a bread bowl. That's the only vegan option at Panera but it is still super delicious!
You won't always have to lower your expectations but remember that even if you do, you will still be social and get the opportunity to eat out.
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Would you like to learn more about eating out? In my book, Thriving on plants I give you my complete restaurant guide that goes deeper into this subject. I talk about reading the menu through plant-based eyes, give a list of vegan options at chain restaurants, and walk you through my go-tos at every type of restaurant. This book also talks about basic plant-based nutrition, my 5 steps to plant-based success, and is accompanied by 16 of my favorite recipes. Girl, how can you miss out on this? |
10/16/2020 0 Comments
Creamy Quinoa Salad!
When it comes to plant-based vegan food my first choice definitely isn't a salad.
Yes, I love plants but there are so many good things to do with them, why would you just eat them raw?
Well, I do have one salad recipe that is literally the most refreshing and filling way to get your greens!
This is the kind of salad you want to eat!
Creamy Quinoa Salad!
This has been my go to salad for about two years now and today I am sharing it with you!
Let's get cooking!
Yes, I love plants but there are so many good things to do with them, why would you just eat them raw?
Well, I do have one salad recipe that is literally the most refreshing and filling way to get your greens!
This is the kind of salad you want to eat!
Creamy Quinoa Salad!
This has been my go to salad for about two years now and today I am sharing it with you!
Let's get cooking!
First things first, get your quinoa. This is the perfect opportunity to do some meal prepping. At the beginning of the week make a huge batch of quinoa, store it in the fridge and add it to your salad for a quick lunch.
Now, let's chat about salsa. Okay, I am not one to turn down any type of salsa but, if you live in the USA this brand is the best! If this isn't available use your favorite salsa or create your own by mixing onions, tomatoes, garlic, cilantro, salt, and lime juice in your blender.
Avocados... If you know me you know about my obsession with avocados. They are just good for the soul and your Heart-Health! If you are going to make this salad I am going to have to ask that you do not leave the avocado out. It is a must in this salad actually, every salad! Looking for a quick salad dressing? Just mash Avocado, squeeze a lime, and sprinkle some salt and you're set!
Alright, let's get into the actual recipe!
Now, let's chat about salsa. Okay, I am not one to turn down any type of salsa but, if you live in the USA this brand is the best! If this isn't available use your favorite salsa or create your own by mixing onions, tomatoes, garlic, cilantro, salt, and lime juice in your blender.
Avocados... If you know me you know about my obsession with avocados. They are just good for the soul and your Heart-Health! If you are going to make this salad I am going to have to ask that you do not leave the avocado out. It is a must in this salad actually, every salad! Looking for a quick salad dressing? Just mash Avocado, squeeze a lime, and sprinkle some salt and you're set!
Alright, let's get into the actual recipe!
Ingredients:
1/2 cup quinoa
1 cups lettuce of your choice (I recommend romaine it's so crispy)
1 hand-full of spinach
1/2 tomato
1/4 cup bell pepper
1/2 Avocado
1/2 Cucumber
1/2 stalk celery
2 tbs of salsa
Salt and pepper to taste
Directions:
Cook your Quinoa beforehand, cool in the fridge
Roughly chop all of your vegetables
Combine all of the ingredients in a bowl
Snap a pic to post on IG
Enjoy!
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Want more plant-based recipes like this one? Check out my free plant-based kick-starter guide! This guide includes 4 of my favorite plant-based recipes and my top 3 tips for plant-based success! |
10/13/2020 1 Comment
Where do you get your protein?
Where do you get your protein?
This is the most common question I receive about my plant-based lifestyle.
First things first, it's okay if you really don't know the answer.
I am not here to shame anyone for asking this question because I had the same question at the beginning of my journey.
I'm not exactly sure where this image of veganism came from but when I was growing up, I assumed all vegans were malnourished.
It wasn't until I met a vegan that still had their hair that I started to question if you really could get all of your nutrients from plants.
Odds are that you're wondering the same thing...
I'm here to tell you today that getting rid of animal-based "health" foods is possible.
Yes, you can survive on plants actually, you can THRIVE on plants!
Read on to learn...
- Where plant-based vegans get their protein
- How plant-based protein compares to animal protein
- Why you should get most of your protein from plants
- How to start living plant-based and more...
Where do plant-based vegans get their protein?
So, what is plant-based protein?
Unlike vegans (who's only focus is animal rights) plant-based vegans focus on not eating animals but also eating healthily! Meaning, we focus on eating real plants not vegan processed food that while animal-free is just as unhealthy as eating meat. Yes, there are a lot of vegan protein sources out there, soy-based vegan "meats", tempeh, and even non-dairy cheeses but plant-based vegans lean more towards real plants to get our nutrients.
I am not a hater of soy but I also know just how processed those foods can be so I choose to stay away from them.
Some real plant protein sources are
beans, lentils, dark leafy greens (kale, spinach, collard greens), nuts, and seeds (chia seeds, hemp seeds, and flax seeds).
If you've been a part of any of my programs you know that I am all about these foods and throw them into meals like confetti! These foods are so nutrient-dense!
The best part, protein isn't the only thing these foods have to offer!
It's the minerals, omegas, iron, and fiber that really help us thrive!
How does plant-based protein compare to animal protein?
I love this question because the answer, though quite obvious brings so much clarity to why the plant-based diet is healthier for us.
As I have stated already, you do not need to consume animals in order to get protein! To set your mind at ease, Let’s take a compare 100g of beef to 100g of beans.
Beef Beans
22g protein 22g protein
0g fiber 15g fiber
1.9mg iron 5mg iron
16mg calcium 123mg calcium
16mg magnesium 171mg magnesium
74mg cholesterol 0mg cholesterol
Are you starting to see why I prefer plant protein? Beef and beans have the same amount of protein but the beans bring so much more to the table! This is a perfect example of how you can really thrive on a plant-based diet! Every plant you consume is so nutrient-dense and helps your body be the best it can be!
Why you should get most of your protein from plants?
I am fully aware that not everyone's desire is to cut animals out of their diets completely but everyone should focus on plant-based protein. Here are 3 reasons you should get your protein from plants!
Live free from disease!
As we saw in the chart above the healthier option is the beans because they give us the protein, fiber, iron, calcium, and magnesium we need! But, there was one thing the beans didn't provide for us, cholesterol. You might be thinking "a little cholesterol never hurt anyone", but high levels of cholesterol increase your risk of heart disease. and since 93 million U.S. adults age 20 or older have total cholesterol levels higher than 200 mg I think us Americans aren't at any risk of low cholesterol.
You'll save animal lives!
Did you know 3 billion animals are killed every day to satisfy the "need" for animal protein in the United States?
That's an overwhelming amount, right? I don't know about you, but I don't want to contribute to death. Rather, I want to be remembered for giving life not taking it. Join the kind side of history by getting your protein from plants!
Save money!
Some people think the plant-based diet is expensive but the truth is my family saves at least $1,300 a year just by focusing on plant protein (My husband isn't even 100% plant-based)!
Let's look at the beef and the beans again... Where I'm from, 1lb of beef costs about $5, and 1lb of dried beans costs about $2. This may vary depending on where you're from but overall, I'm going to have to side with plant-based protein when it comes to cost-efficiency.
So, let's sum this all up.
Yes, you can get protein from plants, and yes, it's even better than getting it from animals!
I believe in the plant-based diet. I have used it to change my whole entire life from my health to my finances.
I believe there are women out there like us who are ready to finally align what we believe with what we eat.
Ready to join the kind side of history?
I wrote a book just for you!
My new ebook, "Thriving on Plants" is all about walking you through the questions you have about this amazing lifestyle!
Today I answered your question about protein, but what about carbohydrates, fats, vitamins?
How do you eat out as a plant-based vegan?
How do you know you're getting the nutrients you need?
These questions (and more) are all answered inside my book!
Zoe Worlund Cordeiro
Zoe grew up in the heart of the South, Huntsville, AL. After spending most of her life avoiding animal products, she became a Vegan six years ago and hasn't looked back! Zoe is passionate about loving people, stewarding the planet's resources well, exploring new places, and pursing a relationship with Jesus. After a two-year cross-cultural & international relationship, Zoe said "Yes!" to her Brazilian-designer husband, Gabriel. After their wedding in March of 2020, Zoe settled in his hometown of Curitiba, Brazil and they hope to travel the world together.
Zoe can often be found in her leggings, cup of tea in hand, because she believes that every occasion is a comfy one.
ZKWellness was founded when Zoe realized how many people wanted to switch over to a plant-based lifestyle. She believes that anyone is capable of changing their life and the world, one small step at a time!
As Founder and health cheerleader, Zoe wants to inspire people to change their lives, mindsets, and views about plant-based living. Zoe believes that living simply, living kind, and living well are ways that we can align our everyday choices with our core beliefs.
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