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Small Steps Daily Show: Starting Small

Small Steps Daily Show: Starting Small

Welcome to Episode 1 of the Small Steps Daily Show. Today’s Episode is all about Starting Small. We’ve all made short term changes in our health, but how do we get those changes to last longer? That is what this show is all about, making 

Chickpea Tacos

Chickpea Tacos

  Quick and easy plant based tacos for the weekend or a week night. By crushing the chickpeas and cooking them, this allows the chickpeas to pick up all the flavors and spices added into this dish. This recipe is fast, easy and doesn't require 

Roasted Poblano Pepper and White Bean Chili

Roasted Poblano Pepper and White Bean Chili

 

Roasted Poblano Pepper and White Bean Chili

This is a simple and healthy plant based chili recipe. It is dairy free and nut free yet packed with flavor. I've used mashed white beans to give this chili a creamy texture, upping the protein and reducing the fat. Make this on a Sunday and have it for lunch all week.
This recipe is simple, no fancy ingredients, and I get right to the point. No ads or boring stories to read, forcing you to scroll scroll scroll to finally get to where you want to be. And on that note...Enjoy!
Prep Time 15 mins
Cook Time 30 mins
Course Main Course, Soup
Servings 5

Ingredients
  

  • 3 Poblano Pepper
  • 1 Large Onion diced
  • 1 Bell Pepper diced
  • 4 Cloves Garlic minced
  • 1 tbsp Cumin
  • 2 tsp Coriander
  • 2 tbsp Chili Powder
  • 4 cups Low Sodium Vegetable Broth
  • 2 cups Water
  • 2 cans Cannellini Beans drained, rinsed and divided (white beans)
  • 1/2 cup Pickled Jalapenos from a can
  • 2 tbsp Pickled Jalapeno liquid
  • 1 cup Frozen or Canned Corn
  • 3 cups Baby Spinach
  • 1/2 cup Non-Dairy Milk of Choice. Unsweetened
  • 2 Limes. Juice of 2 Limes

Instructions
 

  • Begin by roasting the poblano peppers. You can do this over an open flame on your stove. Place the peppers on your burners. Using a tongs, turn them ever 30 seconds until all sides are blistered and blackened. You could also place them on a baking sheet and put them in the broiler for 4-5 minutes, until charred. Once peppers are blistered and blacked, place them in a bowl and cover. Allow to steam for at least 10 minutes. Then, remove stems, seeds and skins. Diced up the peppers and set aside.
  • In a large pot, add onion and bell pepper with a pinch of salt. Cook for 5 minutes, adding in a tbsp or two of water as needed to prevent sticking.
  • Next, add the spices and garlic and cook for a minute, until fragrant. Then, add the roasted poblano peppers, broth and water. Bring the mixture to a boil and then reduce down to a simmer.
  • Add half of the beans, the jalapenos and their liquid.
  • With the remaining beans, mash them with a fork and then add them to the pot.
  • Return the mixture to a simmer and cook for 25 minutes.
  • Add the corn, spinach, milk and lime juice. Simmer for another 10 minutes.
  • Season with salt and pepper to taste.
  • Enjoy!
Keyword dairy free nut free white bean chili, plant based soup, vegan chili, vegan white bean chili, vegetarian chili, vegetarian white bean chili, whole food plant based soup
Smokey Cheese Sauce (Vegan and Nut Free)

Smokey Cheese Sauce (Vegan and Nut Free)

Vegan Nut Free Cheese Sauce

Purple Cabbage and Edamame Salad with Peanut Sauce

Purple Cabbage and Edamame Salad with Peanut Sauce

Whole food plant based purple cabbage and edamame salad with peanut sauce.

Vegan Instant Pot White Bean and Kale Soup

Vegan Instant Pot White Bean and Kale Soup

Soups are one of my favorite meals to make. I love that you can add in so many different vegetables, beans, and play around to develop different flavors.

And this Vegan Instant Pot White Bean and Kale soup allows that. You can add in other vegetables or herbs to create a flavor that you love. However, the flavor in this soup is spot on so, I’d encourage you to give this recipe a try, as is, before jazzing it up.

I think my love for soup really stems back to Christmas. Every year on Christmas Eve, my family makes a wild rice soup. This was the only day of the year that we would get that soup and it made it so special.

Only being able to have it on Christmas Eve, and the following day if you were lucky enough to get some leftovers, really built my love for soup.

And now that I think about it, I’ll have to get that wild rice soup recipe up on this blog before Christmas.

With cooler temps upon us, it is now the perfect season for soups.

I’ve learned that one reason people often avoid making soups, is time. They can take too much time with some soups requiring hours on the stove or in a crock pot.

And this is one of the many reasons to have a Instant Pot.

To make this Instant Pot White Bean and Kale Soup, the cook time is only 18 minutes. And that is with dry beans!!

No more boiling and simmering, you can skip those steps completely with the instant pot. So, if time is something that has hindered you from making soups, don’t worry, this soup requires minimal time and minimal effort.

You will still need to soak the beans so I recommend soaking them before you go to bed or when you get up in the morning. And that’s it! This vegan instant pot white bean and kale soup requires minimal time, minimal effort and minimal ingredients. It’s a winner for sure!

 

To Your Health and Happiness,

Nurse Kristin

Vegan Instant Pot White Bean and Kale Soup

Prep Time 10 mins
Cook Time 18 mins
Total Time 28 mins
Servings 6 people

Ingredients
  

  • 1 Yellow Onion Chopped
  • 2 Carrots Chopped
  • 2 Sticks Celery Chopped
  • 4 Cloves Garlic Chopped
  • 1 Tsp Rosemary
  • 1 Tsp Thyme
  • 1 Tsp Poultry Seasoning
  • 1 Tsp Crushed Red Pepper Optional
  • 2 Tbsp White Vinegar
  • 1 Tbsp Miso Paste
  • 6 Cups Vegetable Broth
  • 1 lb Dry White Beans Soaked for at least 4 hours
  • 2 Large Tomatoes Chopped
  • 3 Cups Kale Chopped
  • Salt and Pepper to taste

Instructions
 

  • Soak beans in water. Soak for at least 4 hours. Can soak overnight.
  • Chop onion, carrot, celery and garlic. Turn Instant Pot to Saute. Saute for 3 minutes in a couple tablespoons of water.
  • Add rosemary, thyme, poultry seasoning, crushed red pepper and vinegar and saute for 3 more minutes.
  • Add remaining ingredients to instant pot. Turn off saute and turn on pressure cook for 18 minutes. Pressure seal instant pot.
  • Once done, do a quick release. Give soup a good stir and it is ready to serve.
  • Enjoy!
Instant Pot Vegan Jambalaya

Instant Pot Vegan Jambalaya

  I recently received an Instant Pot as a birthday gift and I am loving it! I’ve been using it on a weekly basis, testing and trying different recipes, trying to find a version that I love and know that you’ll want to make again and 

Creamy Vegan Zoodles with Asapragus

Creamy Vegan Zoodles with Asapragus

When Zoodles first become the new “in food” to eat, I wasn’t a fan. They didn’t fill me up and in my opinion, they weren’t at all like pasta. They didn’t taste like pasta and I didn’t feel like I had eaten pasta. I had 

Vegan Peaches and Cream

Vegan Peaches and Cream

I’ve never been a fan of making desserts. To be honest, I find a lot of desserts have a lot of steps, take a lot of time, and then I’m stuck with all this dessert in the house when I only wanted one serving.

So, I was a bit surprised when I was at the Farmer’s Market over the weekend, saw a bag of peaches, and instantly thought that I would love to make some Peaches and Cream.

I love dessert recipes that don’t need a lot of embellishment. A ripe peach is sweet and juicy enough on it’s own, but when I saw those peaches, I kept thinking about how nicely they would go with a cashew cream. Sweet. Fresh. Simple. Delicious.

I often use cashews to make savory cream sauces or cheesy sauces, but I rarely use cashews for a dessert cream sauce. This cashew cream sauce is the perfect compliment to ripe peaches. It isn’t overly sweet and and it can be as thick or thin as you’d like it to be.

If you don’t have a high speed blender, you’ll want to soak your cashews for at least an hour before blending. And, if you want a thinner cream, just add more milk, one tablespoon at a time.

As with most of my recipes, this dessert requires minimal ingredients, takes minimal time, and has a fantastic flavor.

I hope you enjoy this recipe as much as I do.

To Your Health and Happiness,

Nurse Kristin

Vegan Peaches and Cream

Servings 3 people

Ingredients
  

  • 4 Ripe Peaches
  • 1 Cup Raw Cashews soaked in water for 1 hour if you DON'T have a high speed blender
  • 1/2 Cup Non-Dairy Milk
  • 3 Tbsp Maple Syrup
  • 1/2 Tsp Cinnamon
  • 1/4 Tsp Nutmeg
  • 1/2 Cup Chopped Pecans

Instructions
 

  • Put cashews, non-dairy milk, maple syrup, cinnamon and nutmeg in a high speed blender, such as a Vitamix. Blend until smooth and creamy. You may need to stir the cream a couple times. Add more milk as needed to reach your desired consistency. Add 1 tbsp at a time so the cream doesn't get too thin.
  • Chop up peaches into thin slices.
  • Chop up pecans.
  • Put peaches into a bowl. Top with a couple dollops of cashew cream sauce. Sprinkle with pecans.
  • Enjoy!

 

Creamy Mint Avocado Pasta

Creamy Mint Avocado Pasta

I’m going to be honest here. I’ve never been someone who uses mint very often in cooking. It’s not that I don’t like mint, I just haven’t made many dishes that call for it. Last week, I was following a meal plan that sounded interesting