Coaching with Gretchen

Movement, Mindfulness & Self-Care Coaching with Gretchen Schock

Recipes

Vegetarian For A Day

Recipes

I know that change can be hard. Change can also be scary, the unfamiliar terrain leaves you feeling hopeless or on edge. But the way that we can expand our consciousness and go further into our yoga practice is to change, to shift, to see things from a different perspective. So for one day during this global pandemic I’m asking that you eat vegetarian or vegan.

Just one day.

In our minds we create stories about people based on their occupation, the way they dress, where they are grew up. Some might assume because I am a yoga instructor that I am a vegetarian and that’s actually so far from the truth. I eat meat. I enjoy eating meat. I tried being a vegetarian for many, many years and it didn’t work for my body. That being said it does work for a lot of people.

I want you to get in touch with your food. To think beyond your normal and experience it in a different, new way. And also to expand your consciousness of what a meal could look like, the meal doesn’t have to have meat in order for you to consume a protein. There are some really great alternatives that are plant-based proteins that you could try every once in a while.

Ramen and tofu vegetarian dish

Here is a very tasty recipe that is also super simple and easy to get on the table for dinner on a weeknight. This recipe serves 3-4 people. (I’ve included links for ease, I do not get anything from you purchasing it.) 

Begin by cutting the tofu in half, we will only use half of the block. Cut the tofu into small 1/2 inch cubes. Place the tofu, half of the edamame bag, and the chopped broccoli in a skillet with oil to saute, I like to use Avacado oil, stirring occasionally and then cover. It won’t take long for these items to be done so stay nearby. Once the tofu is slightly browned add the cilantro and the Path of Life frozen packet to the skillet, stir, and cover. If you’d like to add additional spices now would be the time. The Path of Life packet is seasoned but I personally added pepper and onion powder, just because.  

Boil water to cook the ramon noodles. We are only going to use the noddles so go ahead and throw that spice packet that it comes with in the trash. Cook the noodles until they are soft to taste. Drain but leave a small amount of hot water in the pot so that it looks more like a soup.

Scoop out noodles and place in the bowls, pour some of the hot water into each bowl. Scoop out the veggies from the skillet and place directly on top of the noodles in each bowl.
Dinner is served!

Instant Pot Cinnamon Applesauce

Recipes

Applesauce in a white bowl with oatmeal and a spoon is in the corner with apple slices

If you are looking for an applesauce recipe without added sugar or sweeteners and yet is still extremely flavorful, I’ve got the gem of easy recipes to follow. The end result is slightly chunky but not with too much chunk if you know what I mean, just enough to make you feel like you aren’t six years old. 

The applesauce is very flavorful and goes well served over oatmeal or plain greek yogurt for breakfast or paired with frozen yogurt for an easy low-fat dessert. This recipe makes a large amount of applesauce, for meal planning folks you can plan out a work week’s worth of oatmeal breakfast with applesauce and still have a little left for a dessert or two. 🙂
ENJOY!

Ingredients: 

  • 7 pounds McIntosh apples, peeled and cut into 1-inch pieces- 2/3 cup of water
  • 2 teaspoons cinnamon
  • 1 teaspoon pumpkin pie spice

Place all the ingredients in the instant pot and stir so that the spices are coating the apples.
Cook on HIGH for 8 minutes with a quick release.

Vegetarian Lentil Loaf

Recipes

Looking for ways to incorporate a plant-based diet into your life? This easy vegetarian loaf will be a hit at your dinner table!

Vegetarian Lentil Loaf sliced on a white plate with a fork

I’m always looking for vegetarian recipes that can appease my meat-loving sons, this recipe is so flavorful and delicious that even your meat and potato loving guests will ask for seconds. This makes a healthy vegetarian main-entree, gluten-free, and loaded with fiber.
You will need a food processor for this recipe. 

Ingredients: 

  • 1/2 cup dry brown (green) lentils
  • 1 1/3 cup water Tablespoon of Vegetable Better Than Bouillon
  • 2 Tablespoon avocado oil
  • 1 medium onion, chopped
  • 3 Tablespoons garlic, minced
  • 2 stalks of celery, chopped
  • 2 carrots, peeled and chopped
  • 4 large eggs
  • 1/2 cup chopped walnuts or pecans
  • 1 cup traditional oats
  • 3 Tablespoons tahini
  • 3 Tablespoons tomato paste
  • 2 Tablespoons ground flaxseed
  • 2 Tablespoons nutritional yeast
  • 2 Tablespoons pure maple syrup
  • 1 Tablespoon balsamic vinegar
  • 1/4 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon ground pepper
  • 1/4 teaspoon sea salt

Sweetened Glaze: 

  • 2 Tablespoons tomato paste
  • 2 Tablespoons honey
  • 1 Tablespoon balsamic vinegar
  • pinch of sea salt

Directions: Preheat oven to 400 degrees. Prepare the lentils by rinsing them underwater in a colander and then adding the lentils to a pot with water and the Better than Boullion. Bring the water to a boil, then simmer while covered until all the liquid is absorbed and lentils are tender (about 15-20 minutes).
Pulse the celery, carrots, onions, and garlic in the food processor. Then transfer to a pot with the oil and sautee until onions are browned and carrots are tender. 
Place the remaining ingredients (minus the glaze) in the food processor, add the celery, carrot, and onion mixture to the food processor and pulse until combined. 
Spray a 9″x5″ loaf pan with oil and fill it with everything from the food processor. Combine the ingredients of the sweetened glaze and spread over the top of the loaf. Cover with foil and bake for 30 minutes. Remove the foil and turn off the oven but keep the loaf in the oven as it cools for 10 minutes. Allow the loaf to sit outside of the oven for 15 minutes before slicing.
Serve with a side salad and seasonal vegetables. Enjoy!

Afternoon Pick-Me-Up Smoothie

Recipes

When the 2 o’clock afternoon slump hits most people think that their body is craving caffeine. And that actually should be the farthest thing from your mind!

fruit in a smoothie with flax seed packaging and super greens jar

Caffeine can certainly give our bodies and mind a jolt, which we oftentimes confuse for feeling satisfied, but in reality, our body is needing more “fuel” to get through the afternoon. Caffeine won’t sustain us till the workday is over. That fuel should be a high protein, high fat snack.

When my schedule is packed and I go right into teaching evening classes without stopping for dinner, my go-to afternoon snack is a smoothie. If you work in an office purchasing a Ninja blender, to keep at the office, is totally worth every penny. Check with a co-worker and see if they might be interested in splitting the cost with you and then you can both make healthier decisions together and hold each other accountable! Win-Win!

The recipe below I drink on its own with nothing else but it could certainly be a breakfast replacement as well. It will keep you feeling satisfied even if you go to yoga after work or workout before going home to eat dinner. 
(Please note: I do not get anything in exchange for promoting these products, I just personally like them. But if any of these companies would like to send me samples to pass out to my health coaching clients please email me!)

Ingredients:

  • ½ of a banana
  • 1 small apple with the skin on, sliced
  • 1/2 cup berries
  • 2 Tablespoons Flax Chia Blend, Carrington Farms
  • 1 scoop Green Superfood, Amazing Grass
  • 1 teaspoon Macca Powder, Navitas
  • 1 cup Unsweetened Vanilla Almond Milk
  • 1 Tablespoon Creamy Almond Butter