Hello Everyone!
It is time that we share some of our favorite recipes with you! This may be the perfect time for all of you to try something new. Grocery stores are not always stocked with our go-to items. On your next trip (or shop online) look for new-to-you items and get creative! If you would like some guidance, we will be sharing Breakfast, Lunch, and Dinner recipes here on our blog!
Breakfast!
“The most important meal of the day”. We’ve all heard this, yes? Well it’s true! However, a traditional eggs and bacon with a side of toast is not the ideal meal, but especially not as the first thing that goes into your body. Here is the thing about the "breakfast”: it is a breaking point of your fast. Thing about it, you have not eaten or drank anything for 6+hours (ideally 8-10), you’ve been sleeping! So when you wake up the first thing you consume will determine your health for the rest of the day. Will it be fried cholesterol filled eggs and bacon, sugary cereal, or something nutritional packed with vitamins minerals and essential proteins?
Superfood Smoothie!
Blending a smoothie and adding superfoods is the quickest and easiest way to have a nutritional breakfast.
Yields two servings:
2 cups filtered water
2 tablespoons Chia Seeds
2 tablespoons Hemp Seeds
1 tablespoon Cacao Powder
1 tablespoon Reishi Mushroom
1 tablespoon Maca Powder
1 Banana
1 cup of Blueberries
This Smoothie will keep you full for hours! We usually don’t eat anything until lunch time. Just take a look at the facts, per serving you are getting:
13g of protein
18 g of soluble fiber
873mg Potassium
4.16mg Iron
30%+ Vitamin C
36% Vitamin K
about 15 % Vitamin A
Plenty of Omega 3,6, and 9
Plenty of Antioxidants
and other trace minerals and vitamins
To get your Superfoods Click below:
Watch Video to see an Immunity Tea recipe as well as Superfood Smoothie Demo:
Lunch Time!
Do you like Asian food? Asian food is high in seaweeds, fermented foods, and vegetables. This recipe is more of a go with the flow…whatever you can find in your fridge. Easy peazy.
Cook about 6 cups or rice (you will use the rice later your your dinner) Instant Pot rice is our favorite way to cook. 15 min and it’s done! This recipe is super easy, start with your base of Rice and throw in your chopped veggies:
Broccoli
Carrot
Avocado
Cucumber
Optional since this may not be found in your fridge: Bok Choy
Kimchi! Traditional Kimchi is not plant based as they use fish flakes, easy to find plant based options at Sprouts/Whole Foods/Trader Joes etc. Or make your own! (this recipe will come later)
Pour over Ponzu OR Soy sauce + 1 lime and 1 lemon juiced and mixed
A dollop of 3 tablespoons of Vegenaise/Vegan Mayo + 1 tablespoon of Sriracha = Spicy Mayo
Top with Scallions, Sesame Seeds + Optional Cilantro
ENJOY!
DINNER TIME! Smokey Patties
I have made many different variations of vegan patties over the years. Smokey patties are my absolute favorite! At least at this time, before I create something even better…
Vegan food options are healthier and help to keep the skin stay clear from blemishes. However, I do not like sacrificing the taste. You will not miss animal meat after you try these juicy, delicious Smokey Paties! It is very easy and quick to make it. You can eat it with side dishes, make small “meatballs” and have a spaghetti dish or as a burger.
Another way of using the same mixture is making stuffed bell peppers. In that case you don’t fry patties on the pan, rather you bake them with the pepper. Cut fresh bell pepper in half, take out the seeds and stuff it with smokey patty mixture. Preheat the oven to 350F and bake it for about 30 minutes. You may top it with vegan mozzarella cheese shreds.
Side dishes that work well with Smokey Patties:
Cucumber - tomato salad;
Mashed Potatoes with garlic and raw coconut oil;
Or if you prefer sauteed vegetables.
Ingredients:
4 cups of boiled brown rice
2 cups of boiled black beans
2 cups chopped onion
2 cups chopped mushrooms
2 cups bread crumbs
2 tablespoons egg replacement ( I prefer Mills company) or flax seed flower
¼ fresh beetroot
½ teaspoon liquid smoke spice
Pinch himalaynian salt
Black pepper, smoked paprika, turmeric and sage to your taste
Avocado oil.
Add 6 tablespoons of water to the egg replacement (or flax seeds) and mix until it becomes smooth yogurt like consistency. Add all ingredients into a large bowl and mix well.
Heat up avocado oil in a pan. Form round flat patties and cook both sides until medium brown.
If the mass is too dry and you can’t form patties, add a small amount of water and remix it.
Nutritional information about the ingredients used in Smokey Patties:
Rice is a good source of B vitamins (including thiamin, niacin, and riboflavin) and iron. Rice is also an excellent source of manganese and magnesium. Brown rice provides more vitamins than white rice.
Black beans The fiber, potassium, folate, vitamin B6, and phytonutrient content of black beans, support heart health. This fiber helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
Onion High in vitamin C, as well as a good source of dietary fiber, and folic acid. They also contain calcium, iron, and have a high protein quality (ratio of mg amino acid/gram protein). Onions are low in sodium and contain no fat. Onions contain antioxidant compound quercetin. Onions are one of the most important foods to keeping down bacterial overgrowth in the body.
Mushrooms All types of edible mushrooms contain varying degrees of protein and fibre. They also contain B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues.
Beetroot Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroot provides health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.
If you enjoyed these recipes, please make them and share with us! @drskinhealth @radiancewelnessspa @myhealth_ismybeauty @k_vystartaite @diana_ralys
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Diana Ralys
Owner of Radiance Wellness Spa
Formulator of
Diana Ralys Skin Health products
Licensed Esthetician
Certified Oncology Esthetican
Certified Integratic Health Coach
Certified Drugless Practitioner
Reiki Master Practitioner
Published Author
Inspirational Speaker
Kristina Vystartaite
Spa Director | Radiance Wellness Spa
Brand Executive | Diana Ralys Skin Health
Co-Author Cheers to Health
Certified in Sports Nutrition, Raw Foods, Vegan Foods, Herbalism