15 Mar Avocado Wrap with Spicy Kimchi Dressing and Learn Why Avocados Can Help Protect Our Eyes!
“NUMEROUS SCIENTIFIC STUDIES NOW CONFIRM THAT A WHOLE FOODS DIET COMPRISED PRIMARILY OF VEGETABLES, FRUITS, GRAINS, LEGUMES, AND NUTS WITHOUT ADDED OIL, SUGAR, AND SALT IS OPTIMAL FOR HUMAN HEALTH, NOT ONLY PREVENTING A BROAD RANGE OF DISEASE AND ILLNESSES, BUT ALSO REVERSING SOME OF THE MOST DANGEROUS CHRONIC CONDITIONS. THIS FINDING IS OF THE HIGHEST IMPORTANCE TO THE COMMONWEALTH BECAUSE IT COMMUNICATES A TRUTH THAT HAS THE POWER TO SAVE LIVES.”
Daytime Vegan Healthy Meal Plan #16
Breakfast: Pumpkin Pie Spiced Apple Smoothie
Lunch: Creamy Avocado Wrap with Spicy Kimchi Dressing
Dinner: Cajun Corn Chowder with Seared Scallops
So how many of you like avocados? I used to HATE them. There was something with the texture that always threw me off. Avocados, yogurt, and cottage cheese were three things I could never eat growing up because the texture of them made me sick!
Are there some foods that you all don’t eat because you just don’t like the texture?! I can’t be the only weirdo like this!!
As I got older I started trying more of the foods that I never liked growing up. I figured if I was going to take this chef thing seriously then I can’t be a picky eater! Avocados made it to the list about 2 or 3 years ago. This was around the time I started researching the health benefits of plant foods and wanted to start eating healthier.
One of the things I learned about avocados is that they can help minimize damage to our eyes. Avocados contain lutein and zeaxanthin which help to provide antioxidant protection. Avocados may also help to reduce risk of Macular Degeneration, a disease that affects the retina in our eyes.
Also, if you are going to have fat in your diet, plant fats are the best option. Avocados, coconuts, flax seeds, almonds; these plant fats are actually good for us in small amounts, so avocados are definitely great to add to your diet on a consistent basis (don’t eat 5 avocados a day or anything like that! Moderation is key). I eat avocados about every other day! I loooove them now.
The Pumpkin Pie Spiced Apple Smoothie is great because it tastes SOOO GOOD, plus apples have a gazillion health benefits. Apples ranked second highest for antioxidant activity compared to other commonly eaten fruits in the U.S. Apples also contain loads of Vitamin C and have been linked to a decreased risk of stroke.
Now you’re asking “how in the world can scallops provide health benefits?!”. Well, scallops are a great source of lean protein. Eating 3 ounces of scallops could provide you with 18 grams of lean protein and only 1 gram of fat! So eat up my lovelies!! Eat up! The Creamy Cajun Corn Chowder is addictive. I’ve always loved creamy soups and sauces. I actually used my cashew milk recipe in this dish, instead of half and half, to make it healthier.
Health Benefits of These Meals:
- The apples in the Pumpkin Pie Spiced Apple Smoothie provide loads of antioxidants and Vitamin C, and apples have been linked to decreased risk of stroke.
- The Avocado in our Avocado Wrap with Spicy Kimchi Dressing might help protect our eyes and reduce the risk of Macular Degeneration, a disease that affects the retinas in our eyes.
- Scallops are a great source of lean protein. 3 ounces of scallops could provide you with 18 grams of protein and only 1 gram of fat.
WATCH THIS COOKING VIDEO TO SEE EXACTLY HOW TO MAKE THESE MEALS!!
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- 2 apples, quartered, I used organic fujis
- 1 banana
- ½ teaspoon fresh ginger, chopped
- 5 dates, pitted
- 1 teaspoon apple pie spice
- 1 ½ cups water, or 100% pure apple juice no sugar added
- Blend everything together until smooth. Add water to adjust the sweetness and consistency, if desired.
- 1 cup vegan kimchi (check the ingredient label to ensure it's vegan)
- 1 cup cashews
- 1 red bell pepper cut into strips, and ½ red bell pepper roughly chopped
- 1 cup water
- salt and pepper to taste
- ¼ cup green onions, chopped
- 2 – 3 tortillas, I use gluten free brown rice tortillas
- 3 – 4 cups cooked brown rice
- 1 – 2 hass avocados, pitted and sliced
- 2 cups romaine lettuce, chopped
- Blend the kimchi, cashews, ½ red bell pepper, water, salt, and pepper until smooth. Add the green onions and pulse the blender for a second or two so there are specs of green onion throughout the sauce.
- To assemble, place some rice on your tortilla. Add your desired amount of avocado, bell pepper cut into strips, and lettuce. Drizzle with some of the dressing and roll your tortilla. Cut the tortilla in half if you'd like.
- 1 tablespoon + 2 teaspoons olive oil
- 1 onion, chopped
- 1 green bell pepper, chopped
- 4 garlic cloves, minced
- 1 tablespoon old bay seasoning
- 2 teaspoons cajun seasoning
- 2 teaspoons lemon pepper
- 2 teaspoons garlic powder
- salt and pepper to taste
- 2 cups half and half
- 1 cup clam juice or seafood stock
- 2 cups corn, fresh or frozen (thawed)
- 1 teaspoon file powder (optional)
- 6 sea scallops
- green onions, chopped (optional)
- Place a large pot on medium heat. Add the oil and cook the onion, bell pepper, garlic, old bay, cajun seasoning, lemon pepper, garlic powder, salt, and pepper for about 5 minutes, or until the vegetables have softened.
- Add the half and half and clam juice/seafood stock. Lower the heat to medium-low and simmer for 10 minutes, or until it thickens slightly.
- Add the corn and file powder, if using. Simmer for another 5 minutes. Turn the heat to low and keep warm while you cook the scallops.
- Pat dry your scallops with a clean towel or paper towels. You don't want them to have any moisture on them otherwise they won't brown properly. Season them with salt and pepper.
- Place a pan on medium heat. Allow the pan to get very hot, until it just starts to smoke. Add two teaspoons of oil and the scallops. Don't move the scallops for about 3 – 4 minutes, or until they are golden brown on the bottom. Turn the scallops over and brown on the other side for about 3 minutes. Add a little more oil if the scallops seem dry. Remove from the pan and set aside.
- To serve, pour some chowder in your bowl and add 3 sea scallops. Top with a few green onions if desired.