Viewing entries tagged
vegetables

How To Tell If A Diet Is Dangerous

How To Tell If A Diet Is Dangerous

I’m no skinny-minnie, but after years serial dieting, I found that I just couldn't join the diet train. I don’t have the self-control, and I don’t have the determination for it. Instead, I found ways of tricking myself into the habits I wanted to have. I also learned how to vet the diets that crossed my path. I believe that raw fruits and vegetables are healthy for you - if any diet involves cutting them out, it’s probably not a healthy one. 

Drop Everything and Make This Vegan Rainbow Summer Salad

Drop Everything and Make This Vegan Rainbow Summer Salad

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Last month, I shared the recipe for one of my staple vegan dishes: pancakes. I'm going to continue to share some of my favorite vegan staples with this rainbow summer salad recipe.  You might question this decision and start thinking, "A salad? That's nothing special." You're probably right. A salad is nothing special: anybody can make a salad by throwing a bunch of ingredients together. But as I've recreated salads over the past years, I began to identify a few must-have ingredients for one that is consistently yummy, energizing and hydrating. These ingredients happen to be perfect for the end summer. They're easy on your wallet and easy on the eyes. This vegan rainbow summer salad is packed with healthy and yummy ingredients // The PumpUp Blog

The dressing I created for this is very high in fat (oil). I personally wouldn't recommend consuming too much fat in one go, but I have yet to find a yummy low fat vegan dressing. If you know one, please let me know in the comments below. That's why balance is important. If you recreate this recipe, I recommend that you only use a very small amount of the dressing because it's quite rich.

I served the vegan rainbow summer salad with wraps this time around. Depending on how you end up eating the salad (or your level of hunger) adjust the proportions of the veggie ingredients as needed. Keep the same measurements for the dressing.

Vegan rainbow summer salad

This vegan rainbow summer salad is packed with healthy and yummy ingredients // The PumpUp Blog

Salad Ingredients

  • ½ cucumber
  • 2 bell peppers
  • 5 mushrooms
  • About 2 handful cherry tomatoes
  • About 150 g canned corn, drained
  • A heaping handful of spinach
  • A few pine nuts

Dressing Ingredients

This vegan rainbow summer salad is packed with healthy and yummy ingredients // The PumpUp Blog

  • 2 tbsp melted coconut oil
  • 2 tbsp walnut oil
  • 1 tbsp white balsamic vinegar
  • 1 tbsp black balsamic vinegar
  • 1 tsp fig balsamic vinegar (optional)
  • 1 tbsp agave nectar
  • 1 tsp mustard
  • A pinch of salt, pepper and herbal salt

Directions

This vegan rainbow summer salad is packed with healthy and yummy ingredients // The PumpUp Blog

  1. Chop up the cucumber, bell peppers, mushrooms and cherry tomatoes.
  2. Rinse and drain your corn. Place drained corn in a large bowl and add chopped vegetables.
  3. In a shallow pan on medium to low heat, roast your pine nuts gently. Turn down heat when slightly browned. Let them cool before adding them to the salad.
  4. For the dressing, add all ingredients into a resealable jar and shake until well combined.
  5. Add a bit of dressing to your salad, mix thoroughly and serve with wraps as a main dish or eat the salad as a side dish.
  6. Either way, enjoy!

This vegan rainbow summer salad is packed with healthy and yummy ingredients // The PumpUp Blog


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This vegan rainbow summer salad is packed with healthy and yummy ingredients // The PumpUp Blog

This is the one secret you need to travel healthy

This is the one secret you need to travel healthy

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https://www.youtube.com/watch?v=-0P08YXLUZI Be prepared and bring snacks. This is my #1 tip for you if you're looking to travel healthy! Packing snacks for yourself ensures that you will be much less likely to give into unhealthy temptations. What's more, it will prevent you from spending money on overpriced airport and rest stop food.

The one secret to travelling healthy // rawincollege for the PumpUp Blog

Stone fruits like peaches and plums are easy to grab and go. Fresh berries can be packed away without much preparation. 

How to travel healthy

Cut up some veggies and fruit, put them in some plastic tupperware, take a few handfuls of nuts and dried fruit in a Ziploc, and you’re good to go!! ALWAYS hydrate while you are traveling—you will not only be pushing toxins out of your body, but you will also keep your immune system strong while you are surrounded by new environments and people.

The one secret to travelling healthy // rawincollege for the PumpUp Blog

 

It's pretty straightforward and do-able. If you fail to plan, prepare to fail :) // The PumpUp Blog

Ashley Hampton (PumpUp: @rawincollege) is a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog

7 healthy fried rice recipes that won't disappoint

7 healthy fried rice recipes that won't disappoint

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The thing about fried rice is that it's as versatile as versatile can be— even more than pizza (yes, we went there). With just a few pantry staples, healthy fried rice will meld an array of flavours and ingredients together in a matter of minutes.

3 keys to make your fried rice healthier (but still tasty)

  • Use leftover brown rice. Prepare as much brown rice as you can anticipate yourself eating ahead of time. A rice cooker is an easy way to prepare large quantities of rice without having to fuss over a bubbling pot every few minutes.  Refrigerate the rice in a large tupperware so that you have it ready to eat for any meal. Colder rice will separate easier, so that the grains will have a firmer texture after you cook it. Brown rice has more fiber than white rice, and it also stabilizes blood sugar levels.
  • Go easy on the sauce. Too much soy sauce in your fried rice will impart a very salty taste, over-saturating the flavours of your other ingredients. Vegetables tend to absorb liquid sauces easily. They'll lose their crunch and taste soggy and salty if eaten the next day. If you're using soy sauce, opt for a low-sodium variety.
  • Experiment with other bases. Not down with brown rice? Use alternatives such as quinoa and cauliflower. Both mix well with other ingredients and absorb light flavours without overwhelming the dish as a whole.

Three keys to healthier fried rice (it's simple): Stick with brown rice if possible, go easy on the sauce, embrace alternatives like cauliflower, quinoa, and farro.

Chicken Fried Rice

By PumpUp members @tyler_bacc and @tysa

  • 125 g brown rice
  • 1 chicken breast, cubed
  • 1/2-1 cup peas
  • 1/2-1 cup chopped carrots
  • Slices of lean ham
  • 2 eggs
  • 2 tablespoons of low-sodium soy sauce

Directions: Cook the brown rice in a rice cooker, or boil according to package instructions. Refrigerate overnight, then set 125 g aside for fried rice. Boil peas until it turns green and tender.  Cook carrots, chicken, and ham together with vegetable oil or sesame oil. Make an omelette in a separate pan with the 2 eggs, and cut it  into the carrot mixture. Mix in rice and peas, adding a bit of soy sauce to flavour the mixture.

 

20 minute indonesian fried rice

20 minute Indonesian fried rice

Recipe and photo courtesy of Vikalinka

Peanuts, lime, ginger, and tumeric are what make this healthy fried rice recipe distinctly special. This is a protein-packed recipe that can be made vegetarian without the fried egg on top. Add tons of vegetables to this Indonesian fried rice for an extra nutrient boost.

Caramelized sweet potato and kale fried wild rice

Caramelized sweet potato and kale fried wild rice

 Recipe and photo courtesy of Iowa Girl Eats

Put the casserole away this Thanksgiving and don't let overly rich dishes kale your vibe. This filling, sweet, and absolutely genius wild rice recipe from Iowa Girl Eats is just the dish you need to impress a crowd. Kale offsets most of the saccharine flavour, making everything in this healthy fried rice recipe a match made in foodie heaven.

Cauliflower fried rice from the recipe critic

Cauliflower fried rice

Recipe and photo courtesy of the Recipe Critic

If you're laying low on the carbs, cauliflower fried rice is for you. With the help of a food processor and a wok, magic will happen in your kitchen. This healthy fried rice recipe from the Recipe Critic uses very few ingredients, but feel free to toss whichever leftovers you have in your own pantry.

Quinoa fried rice recipe from Gimme Some Oven

Quinoa Fried Rice

Recipe and photo courtesy of Gimme Some Oven 

The vibrant colours in this healthy fried rice recipe make it too legit to quit. The best thing about quinoa is that it comes together more quickly than brown rice. Ali from Gimme Some Oven likes to cook it with vegetable stock and then spread it out on a baking sheet to hasten the cooling process before she places the quinoa in the refrigerator. When heated in a wok, quinoa takes on a toasty, nutty flavour that enhances the dish as a whole. Plus, one cooked 100g serving of quinoa contains as much as 4.4 grams of protein!

Honey ginger tofu farro fried rice

Honey Ginger Tofu Farro Fried Rice

Recipe and photo courtesy of Pinch of Yum

Farro is a much denser grain than rice is (albeit a bit more difficult to cook). One serving of farro fried rice will leave you considerably more full than one serving of white fried rice, without the sugar crash. The puffy farro will soak up all of the flavours from the honey ginger tofu marinade, leaving a medley of happy tastes in your mouth. One cup of cooked farro contains up to 10 g of fiber and tons of protein to abate any hunger that might induce midnight cravings.

Thai baked pineapple fried rice from leelalicious

Thai Baked Pineapple Fried Rice

Recipe and photo courtesy of Leelalicious

Got a sweet tooth on the loose? There's nothing more genius than this pineapple fried rice baked in a pineapple. It's not excessive, it's just extraordinary. Cooked with tumeric, coriander, unsalted cashews, coconut milk, and soy sauce, this healthy fried rice recipe is packed with rich flavours that don't won't bust your diet.

How do you prepare healthy fried rice? Tag your best fried rice combinations on the PumpUp app and share them with the PumpUp community using the #TastyTuesday hashtag. Loved these healthy fried rice recipes? Let us know in the comments below! 

Recharge with this simple 3 ingredient green smoothie

Recharge with this simple 3 ingredient green smoothie

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For some, green smoothies seem like green monsters. They're daunting and downright unappealing. The odds of you actually enjoying a green smoothie can be ever in your favour when you sweeten it up with a bit of fruit rather than refined sugar. Add the juice of your favourite citrus sphere, add chunks of something sweet and tropical, and you, friend, have a 3 ingredient green smoothie. No fuss or worry necessary. Simple preparation leads to extraordinarily nutritious results.

3 ingredient green smoothie

  • The juice of 6 oranges
  • 1/2 a pineapple, cut into chunks
  • 100g of spinach

Blend and enjoy. Add water if necessary to make the smoothie's consistency less viscous.

3 ingredient green smoothie

Enjoyed this simple 3 ingredient green smoothie? What are your favourite smoothie combinations using 3 ingredients? Comment  below or tag your best smoothie recipes on the PumpUp app! Recipe courtesy of PumpUp member @veganmetalhead.

Whole Grain Protein Banana Bread

Whole Grain Protein Banana Bread

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You dream of whole grain protein banana bread. You're looking for a way to sneak more vegetables into your diet. You don't want any sugar or flour in  your bread either. Is this possible? Can this dream be made into a reality? Luckily for you, the answer is a resounding yes. This flavourful protein banana bread is moistened with unsweetened apple sauce and is packed with good-for-you vegetables like carrot and zucchini. Peanuts and walnuts boost every slice with a protein-packed punch and tons of rich flavour. This protein banana bread is basically the stuff of dreams. Once you make it, you'll never go back.

  • 1 cup unsweetened apple sauce
  • 1-2 medium ripe bananas (depending on how sweet you want it)
  • 2 eggs
  • ½ cup oatmeal cereal
  • ½ cup wheat germ
  • ¾ tsp cinnamon
  • 1 tsp vanilla
  • ½ tbsp coconut oil
  • ½ cup finely shredded carrot or zucchini
  • ¼ cup walnut
  • ¼ cup peanut
  • ½-1 cup assorted fruits
  1. Add the apple sauce, banana(s) and eggs to the food processor and blend until you get a creamy mixture.
  2. Then add the oatmeal cereal and wheat germ.  Blend for about one minute.
  3. Add the cinnamon, vanilla, coconut oil, shredded carrot or zucchini, walnut and peanuts to the food processor.  Pulse for a few times.
  4. Pour the batter into a baking dish.
  5. After boiling, steam on medium high heat for 45 minutes (steaming the bread gives it a nice extra moisture).
  6. Let it cool for 15 to 30 minutes.
  7. Garnish with fruits and enjoy!

This is a post written by PumpUp member countrygirl4ever. Follow her on PumpUp to let her know your thoughts about this recipe! Have a great recipe for protein banana bread as well? We want to hear from you!  Write down your suggestions in the comments below.

Chicken Mango Avocado Wraps

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Chicken, Mango, Avocado wraps

This is a recipe by PumpUp member @dashdoze, an aspiring dietitian with a passion for healthy living. Find her blog here.

As a new years resolution, I’ve been trying to limit the amount of processed foods I include in my healthy lifestyle. They’re often full of excess sodium and sugar, which often only makes me crave more!
For example: wraps are perceived as healthy, but are often filled with plenty of additional and sometimes unidentifiable ingredients. Instead, I decided to use lettuce leaves as an alternative, because they provide a great ‘crunch’ and freshness.
Chicken and mango are two of my favorite ingredients to wrap together, so I decided to change up my go-to wrap recipe by adding avocado. I had previously never tried it and was delighted at how great the combination was. With a homemade dipping sauce to compliment, it was a filling and healthy lunch.
Chicken, mango, avocado ‘wraps’:
  • Cooked, skinless chicken breast (100 grams)
  • Avocado, sliced (50 grams)
  • Mango, diced (100 grams)
  • 2 - 3 large Iceberg Lettuce leaves, rinsed (or other wrap-able lettuce leaf)
  • Cucumber, thinly sliced, seeds removed (100 grams)
Note: You can add more or less of each ingredient, these are just approximate estimates for 2 - 3 wraps. Also feel free to substitute your meat of choice for the chicken (e.g. tuna, turkey, lean beef) and add any additional vegetables or fruits.
Tangy mango dipping sauce:
  • Mango puree (25 grams)
  • Plain Greek yogurt (30 grams)
  • Lime juice (1/4 teaspoon)
  • Vanilla extract (1/4 teaspoon)
Note: If you like a sweet dip, I recommend adding a natural sweetener like honey aswell.
Directions:
  1. Combine all the dipping sauce ingredients in a small container and set aside.
  2. Place a handful of each of your ingredients on a lettuce leaf and wrap like a wrap! Make sure you also fold in the sides of the leaf to prevent any spillage.
  3. Repeat with remaining leaves and enjoy!
It really is quite simple and tasty :)

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If you don’t want to wrap all your ingredients together, simply make a salad (shown below) and drizzle your dipping sauce on top.
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I wish you all the best with your New Years Resolutions! If you try out this recipe I’d love to see it (tag me @dashdoze on PumpUp)! :)

Healthy halloween vegetable skeleton

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Happy Halloween AND FoodieFriday. Today isn’t just for candy, you know. PumpUp member tizii_ tickled our funny bone by getting creative with her vegetables. If you ARE going to snack on candy, do so in moderation!
Can you name all the vegetables in this pic?

What's up with juice cleanses?

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Juice cleanses are a big deal right now. We are seeing more and more people partake in them, just like PumpUp Member dray who made this absolutely mouth-watering juice with cucumbers, spinach, kale, celery, apples, and lemon. Juice cleanses are also super controversial. 

Advocates say: a juice cleans unleashes natural healing power, rids your body of toxins, and floods your system with powerful nutrients and antioxidants. 

Others disagree saying, that it is not sustainable, your body doesn’t get the necessary protein, fibre, and carbohydrates, and you will be left with minimal energy, and it can mess with your digestive system. 

What side of the Juice Cleanse/Fast are you guys on? Are you Pro Cleanse or totally against it, comment with your thoughts!