Erin Stanczyk | eat.move.rest.

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Avocado Key Lime Pie | A Raw Vegan Dessert

Eat, Food + Nutrition, RecipesErin Stanczyk4 Comments

When The Avocado’s Ripe…

There’s nothing worse than craving avocado, only to go to the store and find that they’re either premature or past their prime. So after reluctantly rounding up a handful of rock hard avocados, you head home…and wait. After a good 2-3 days of twiddling your thumbs, you head down to the kitchen, take a deep breath, gulp, and ahhhh a perfectly tender, ripe avocado!

Now it’s go time! You know that sucker’s not gonna last forever!

EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk
EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk

It Takes Two, Baby

On the rare occasion that I have an excess of perfectly ripe avocados, I like to get creative with them. There are so many ways to enjoy this deliciously healthy fat, besides just whipped up into guacamole. Don’t get me wrong, I think guac should be a food group, but, I was craving something sweet!

The other night we were invited to a vegan dinner party (yes, in Nebraska! LOL), and we were assigned to bring a dessert. I immediately turned to the ripe avocados and concluded,

nothing goes together better than avocado & lime!

EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk
EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk
EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk

Erin Stanczyk | EatMoveRest.com
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Avocado Key Lime Pie

There’s no better summer combo than avocado and lime! If you’re looking for something sweet and tart and nutritiously indulgent, then look no further than this totally raw treat! This dairy-free dessert is loaded with healthy fats and natural sugars, and is free of all the questionable stuff like dairy, oil, and gluten!

a dairy-free, gluten-free, oil-free, creamy & dreamy, tart ‘n’ tangy treat!

time: 20min prep, 2hr freeze // servings: 8-9


ingredients:

crust:

  • 1/4 cup unsweetened coconut flakes

  • 1/2 cup chopped pecans

  • 1/2 cup pitted Medjool dates (8-10)

  • 2 teaspoons lime zest

  • dash of Himalayan salt

tart filling:

  • 2 avocados

  • 1/4 cup fresh squeezed lime juice

  • 1/4 cup coconut nectar (agave or maple syrup work too)

  • 1 teaspoon lime zest

steps:

  1. Place all crust ingredients into a food processor and process until sticky, uniform consistency is achieved. Press evenly into cupcake tray or tart pans. (I used this BPA-free silicone tray that works great)!

  2. Place tray into freezer and allow to harden while processing filling ingredients.

  3. Place all filling ingredients into blender or food processor and process until smooth, creamy consistency is achieved. Pour evenly into cupcake tray or tart pans and smooth tops with spoon.

  4. Place in freezer for at least 2 hours. Remove from freezer and let thaw for a couple of minutes. The longer the pie sits out, the more pudding-like it will become (it still tastes great), but serve and enjoy quickly if you prefer it to be solid!

notes:

  • Top with raspberry purée, fresh berries, shredded coconut, lime zest, and/or lime wedges

  • Store in the freezer for a few weeks in a sealed container once frozen through

  • About 200 calories for 9 cupcake-size servings

Erin Stanczyk | EatMoveRest.com

EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk

Just The Facts

  • One avocado has twice the potassium of a banana, which can help reduce muscle cramps

  • The healthy fats in avocado aid in better absorption of key vitamins & minerals in other foods

  • Avocados are high in vitamin K, folate, vitamin C, some B vitamins, vitamin E, and fiber

  • Although they are not a strong source of protein, avocados do contain all 9 essential amino acids

  • Avocados are great for hair, skin, & nails when eaten and when used externally in personal care products

  • Avocado goes with anything and everything and should probably be a food group!

EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk
EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk

EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk

Let’s Avo-cuddle

I hope you’re having an amazing summer, and that this recipe will hit the spot! I’ll let you in on a little secret—avocado makes for a fantastic first baby food!

Stay tuned on the EatMoveRest YouTube channel for a peak into Max’s first bite of solid food (coming soon), and a little run-through of his adorably hilarious reactions to a handful of our favorite fruits, veggies, and other plant-powered foods!

If you haven’t already, be sure to check out one of our kid-friendly avocado smoothie recipes on our Favorite Baby Products video HERE!

Alright you guys, I’ve got a sweet little baby boy to go avo-cuddle with!

Designed For Your Lifestyle,

Erin

Erin Stanczyk | EatMoveRest.com

Protein-Packed Vegan Lentil Quinoa Tacos

Eat, Food + Nutrition, RecipesErin Stanczyk4 Comments

Let’s Taco-bout Plant Protein

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

But where do you get your protein?!

There’s a common misconception that even Dusty and I fell victim to when we were embarking on our plant-curious journey—that if you aren’t eating meat, you aren’t getting enough protein. By educating ourselves and putting it to the test, we soon came to find out that it’s simply not the case!

All foods contain protein, including plants, and 97% of American are getting enough. In fact, plants contain all essential amino acids. Studies also show that less than 3% of Americans are getting enough fiber. Plant foods are rich in fiber, which meat contains none of, and plants contain zero cholesterol, which meat contains a lot of.

Simply put, increasing your plant protein and eliminating or drastically reducing the amount of animal protein in your diet will equate to better digestion and a happier heart, amongst a plethora of other plant-powered perks! *sources + additional info linked below

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

Gram-for-gram, lentils contain more protein than beef!

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com
Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com
Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

The Complete Protein Myth

A complete protein is a food that contains all 9 essential amino acids. Amino acids are the building blocks of protein, which helps our bodies to build and repair tissues. The group called essential amino acids are ones that our bodies cannot create, and therefore, we must obtain from our diet.

For a long time, people argued that plants were inferior protein sources because many of them are not “complete” proteins, and the body would not be getting what it needed. Food combining became popularized, where it was believed that you needed to eat complementary proteins, i.e. rice and beans, at one meal, in order to get the full spectrum of essential amino acids. However, research now clearly shows that our bodies have an amino acid “pool,” in which they store the amino acids we need, and expel the ones we don’t need.

All of that being said, quinoa is actually a complete protein, and while lentils are not, they do contain nearly 18g of protein per cup, cooked!

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

EatMoveRest
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Lentil Quinoa Tacos

If you’re craving something meaty, high protein, and extra indulgent, these delicious and nutritious Lentil Quinoa Tacos will do the trick! And don’t forget about the fixin’s—add in some vegan nacho cheeze, fresh salsa, guacamole, mango salsa, gluten-free tortillas, and chopped veggies and you’ve got yourself a fiesta!

vegan, gluten-free, dairy-free, soy-free, protein-packed!

time: 30min // serves: 4-6

ingredients:

  • 1 cup dry quinoa

  • 1 cup dry lentils

  • 1/2 red onion, diced

  • 2-3 garlic cloves, minced

  • 3-4 tbsp nutritional yeast

  • 1 tbsp oregano

  • 1 tbsp cumin

  • 1 tbsp chili powder

  • 1 tsp garlic powder

  • salt + pepper to taste

steps:

  1. Rinse and drain quinoa and lentils and cook each separately with 2 cups of water. Bring to a boil and reduce heat to medium/low until water is absorbed and grains are cooked.

  2. Meanwhile, sauté onion and garlic with a bit of salt and pepper in a splash of water in a non-stick pan until soft, fragrant and slightly translucent.

  3. When green lentils are cooked, place in strainer and rinse under COLD water and then place in food processor and pulse to achieve more of a “meaty” texture. *The cold rinse will help ensure that the lentils do not become over-processed.

  4. Combine pulsed lentils, quinoa, sautéed onion and garlic, and seasoning mix, and stir until thoroughly combined.

optional fixins:

  • shredded romaine and/or romaine leaves

  • gluten-free tortillas

  • bell peppers

  • red onion

  • sweet corn

  • cherry tomatoes

  • mango

  • cilantro

  • lime wedges

  • avocado slices or guacamole

  • vegan cashew “cheeze” sauce

  • brown rice and/or black beans

notes:

  • To make your taco meat look even more “meaty,” try using red quinoa instead of white!

  • We also have a Lentil Walnut Taco Meat recipe on our Vegan Nachos YouTube video, so be sure to check it out for another delicious and nutritious variation!

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com
EatMoveRest

Guac-n-roll

It’s always important to include healthy fats in your diet for optimal absorption of vitamins, minerals, and phytonutrients! …But I think it’s safe to say that nobody’s going to have to twist your arm to slop a dollop of fresh-whipped guacamole onto your tacos! ;)

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

As Seen On Youtube

Be sure to join us in the kitchen as we taco-bout this delicious recipe in more detail on the EatMoveRest YouTube channel! Be sure to Subscribe, click that bell to turn on Notifications, give it a Thumbs Up, leave us some love in the Comments, and Share with family and friends!


Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

Lettuce Eat Plants

We get a lot of questions about how to maintain your plant-based perspective around family and friends, and while dining out and traveling. My simplest answer is, JUST ROCK IT—you do you—but I know that can take time!

My second answer is always to share the wealth! If you really want to wow your friends and fam, make them a delicious, plant-powered meal that they can’t resist!

Host a Taco Tuesday party at your house, complete with all the fixin’s, and let the plants work their magic! My favorite secret ingredient is our vegan cashew cheeze sauce! If you want us to share the full recipe, be sure to let me know in the comments!

Designed For Your Lifestyle,

Erin

Erin Stanczyk EatMoveRest