Tag Archives | Vegetarian

MCLV Mange | Nourish Bowl

I’m not sure what the technical definition of a nourish bowl is these days. Or if there is in fact a hard and fast definition. But for me, a nourish bowl is similar to a kitchen sink salad – It’s throwing some healthy, delicious foods into a bowl and enjoying the shmorgishborg.

My favorite way to enjoy this meal is a mixture of raw and cooked vegetables, beans, nuts, seeds and/or grains. There are an endless number of combinations to try out and an endless number of ways to top your bowl. Plus, if you’re not veggie inclined, you could easily add a non-plant based protein of your choice.

Rather than go through the countless variations, I’ll just tell you what I ate in the bowl below. Enjoy!

Nourish Bowl Buddha Bowl Vegan Gluten-Free Paleo Vegetarian San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger Recipe


{Vegan // Vegetarian // Gluten-Free // Paleo} 

Nourish Bowl:


  • Roasted veggies – Here I went with broccoli, zucchini, yellow squash, and tomatoes
  • Raw veggies – Mixed greens & purple cabbage
  • Toppings – Hummus, avocado, sunflower seeds & balsamic



  • Pre-heat oven to 350
  • Wash & chop desired veggies
  • Spread vegetables on a lined baking sheet and put into the oven at 450 for 10-13 minutes per side, mixing them at the halfway point. Here I roasted broccoli, zucchini, yellow squash, and tomatoes. Spray/coat with olive oil or coconut oil and add your favorite spices and herbs. I tossed these with olive oil, chopped garlic and shallots, cumin, and sea salt.
  • Once your veggies are roasted, throw them over a bed of greens, add in any other raw veggies you’d like, and decide how to top. I like to keep my bowls simple and healthy, so I usually add hummus, avocado and balsamic, then sprinkle with some red pepper flakes and Go Raw sunflower seeds.
  • Other options? Add tofu or simply top with your favorite salad dressing. Simple can be delicious!

Stay tuned for the next MCLV Mange installment and check out the previous posts from this series here to see what you’ve missed so far.

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What I Eat in a Day | Vegetarian Whole 30

Welcome back to another What I Eat in a Day post! This is a special edition featuring a standard day in my vegetarian/vegan Whole 30 diet from February. This is also the third and final post about the Whole 30 after my February experience tackling a vegetarian/vegan modification on the popular paleo reset diet.

Vegetarian Whole 30 Vegan Gluten-Free Paleo What I Eat In a Day San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger



So, without further ado, here’s a typical day of eating during the Whole 30:


Tofu + garbanzo bean veggie scramble – Recipe here

This is my current favorite – I love a savory breakfast and this is flavorful, filling, and a great way to get in a few cups of vegetables first thing in the morning. Plus a great source of healthy fats and plant-based protein.


Smoothie time! I’m a huge smoothie fan and couldn’t stand to give them up during the Whole 30. So I traded in my favorite protein powder {which contains stevia} for hemp protein. It’s definitely… Strong. But I actually got used to it after a few days.

My usual combination is spinach, mixed berries, cinnamon, ginger root, maca, and hemp protein. Healthy and delicious – The perfect lunch.


You’re not technically supposed to do snacks, but I would never be able to make it from 12pm until 6pm without eating.

I would start biting.

It wouldn’t be good.

I brought back chia seed puddings during the Whole 30 and have been really enjoying a super easy almond milk-chia-fruit combo around 2pm. It’s a great energy boost to get be through the end of the day and to fuel my after-work workouts.

Another go-to is crudite and hummus.

Vegetarian whole 30 Vegan gluten-free paleo san francisco bay area fashion food fitness lifestyle blogger What I Eat in a Day



I love a salad beast for dinner and I enjoyed the task of creating new dressings and veggie combinations. I especially like cashew and avocado based salad dressings – They offer healthy fats, are super satisfying and yummy. Pairing a giant salad with a whole food veggie burger has been my go-to during the Whole 30.

What do YOU think? Should I do more What I Eat in a Day posts?

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2018 Challenges | Modified Vegetarian Whole 30

My next challenge for 2018 will be the Whole 30 – Which is a 30 day paleo eating plan.

So what does that mean?

It’s a clean eating plan that requires that you cut out processed foods and focus on real food. So… Pretty similar to my 10 day Detox Cleanse in November. One thing to note is that this is not intended as a lifestyle – It’s a dietary reset that you do for 30 days which is intended to help adjust your habits and start you on a healthier path. The plan means primarily whole foods, which is great, but it also means cutting out my bars and protein powders, which are a pretty big chunk of my daily protein intake.

What to avoid:

  • Sugar in all of its glorious forms, including but not limited to – Maple syrup, honey, agave nectar, coconut sugar, stevia, and brown rice syrup. Womp womp.
  • No alcohol – Probably a good idea anyway. I’m in.
  • No grains – Here’s where it gets tricky. I’m going to cut wheat (duh), corn, rice, rye, barley, millet bulgar, amaranth etc.
  • No legumes – Again, here’s where the vegetarian who needs protein will be deviating from the plan. I will cut out peanuts, tempeh, and lecithin. BUT I am going grant myself permission to eat tofu, edamame, kidney, garbanzo, and black beans, as well as raw cashews, almonds, and walnuts.
  • No dairy – Easy peasy
  • No processed foods, prepared food, or baked goods even if they’re “healthy” – Just stick to food you prepare yourself or whole foods you can snack on. That’s do-able so long as you prepare in advance and this makes good sense to me. The whole goal is to reset your habits, so going from store-bought cookies to cookies made with coconut flour, doesn’t change your patterns at all.

In summary – Eat real foods.

Nothing processed and if it comes in a package, read the label. The big changes for me are going to be cutting out sugar and cutting out my protein powders and bars, which are a big source of protein for me. The other thing that means is that I need to be prepared! My bars are the ultimate “I have no time to eat” fix, so I’ll need to be better prepared this month.

Vegetarian whole 30 Vegan gluten-free paleo san francisco bay area fashion food fitness lifestyle blogger

Week 1:

Figuring out what you can and can’t eat is the hardest part. Starting midweek also meant less in the way of preparation and planning since I didn’t get around to doing meal prep that Sunday.

And unfortunately, on day two of my Whole 30, I got chosen to be a juror for a multi-week trial, throwing me completely off of my  routine while simultaneously trying to grapple with the Whole 30.

Week 2:

By this time I’d gotten into the rhythm of preparing my food for the day and bought an insulated lunch box to take to work/court with me. I was eating breakfast at the office before heading to the court-house each day, eating lunch on the steps of the capital building, and then having dinner at home.

Week 3:

Week two ended with a big life change and the celebrating continued off and on for the rest of the month. Unfortunately that means that I cheated on my Whole 30 with champagne a few times. I kept going with the food and picked up where I’d left off each day, but there were a few days of alcohol thrown into the 30 days.

Week 4:

By the last week of Whole 30 I was counting down the days. Not because it was overly challenging to maintain, but because (1) I was bored with eating the same things over and over, and (2) I missed the flexibility and options available in my non-Whole 30 diet. The constant food prep and being unable to simply “grab” food was a bit tiring.

Final thoughts – This is the second or third time that I’ve done the Whole 30 and it achieved the same thing. It’s an amazing wake-up call. By cutting out entire food groups and really focusing on what you’re putting in your body, you’re made PAINFULLY aware of how much crap you usually eat.

I eat an exceptionally clean diet to begin with, but I do rely on bars and protein powders to supplement my plant-based diet. Part of that is the ease, part is trying to hit my macros each day. But, on Whole 30, I couldn’t eat any of my vegan/gluten-free bars or powders because they all had small amounts of organic stevia. The other place that I saw as a problem area is bottled sauces and dressings. It would appear that I’ve gotten lazy, and when something hits my vegan and gluten-free requirements, I haven’t read all of the nutritional information.

Gong forward I’m going to keep small amounts of stevia in my diet, but I’m going to be much more aware of what’s in the bottled dressings that I’m buying at the store.

Have YOU ever done the Whole 30?

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Vegetarian Whole 30 Grocery List

Since I’m currently tackling a modified vegetarian Whole 30, I thought I’d do an auxiliary post or two to give you some more details about my meals, shopping, and how I managed a modified, plant-based version of the popular paleo reset.

I rarely plan my grocery shopping trips based on creating any particular meals, but rather, get items that can be used for a variety of dishes as well as my go-to staples. What you’ll notice about this list is that most of the produce can be used for simple dishes like salads, stir fries, and roasts.

Vegetarian Whole 30 Vegan Gluten-Free Paleo San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger Grocery Shopping Farmers market

With that in mind, here’s a grocery list for one of my recent trips to the Farmers Market.


  • Zucchini
  • Yellow Squash
  • Spaghetti Squash
  • Cauliflower
  • Broccoli
  • Brussels sprouts
  • Spinach
  • Mixed greens
  • Cabbage
  • Carrots
  • Onions
  • Garlic


  • Blackberries
  • Raspberries
  • Blueberries
  • Strawberries
  • Tomatoes

Nuts, Seeds & Legumes:

  • Raw cashews, walnuts, and almonds
  • Raw, no sugar added almond butter
  • Raw pumpkin, sesame, and sunflower seeds
  • Garbanzo, black, and kidney beans
  • Hemp seed protein
  • Firm tofu
  • Garbanzo bean flour

Oils & Healthy Fats:

  • Olive oil
  • Coconut oil
  • Avocados

Have YOU ever tried a paleo reset?

Note: The vegetarian/vegan Whole 30 is a great way to reset your diet, but it’s not technically considered to be Whole 30 compliant. Why? To avoid dying I included some tofu and legumes. 🙂

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MCLV Mange | Veggie Pasta Sauce

This veggie pasta sauce is one of my favorite “kitchen sink recipes.” That means, I have no set recipe, I just throw whatever I have in the fridge into the pan and enjoy the delicious results. I kept track of what I added in this last batch though, so I could give all of my lovely readers the basic recipe that you can use to approach your next pasta night!

Veggie Pasta Sauce Vegan Gluten-Free Paleo Vegetarian San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger Recipe


{Vegan // Vegetarian // Gluten-Free // Paleo-Friendly}

Veggie Pasta Sauce

  • 2 tablespoons of olive oil
  • 2 cloves of garlic
  • 1/2 a red onion
  • 1/2 a shallot
  • 1 carrot
  • 1 zucchini
  • 1 bell pepper
  • 3 tomatoes
  • Spices:
    • 1 teaspoon each of turmeric, oregano, and basil {or you can do an Italian seasoning}
    • To taste: Himalayan sea salt, cracked black pepper
  • Optional toppings: Fresh basil, parmesan, vegan cheese, or nutritional yeast

Other additions: Don’t feel limited by my recipe, you can add whatever sounds good to you. Eggplant, mushrooms, squash, fresh basil… Whatever sounds good to you.


  • Turn the heat on to medium in a large pan or pot and heat 2 tablespoons of olive oil until you hear a sizzle
  • Add the diced garlic, onion & shallot, and use a spatula or spoon to keep them from burning while they heat. Cook for 2-3 minutes, until they start to brown.
  • Add the rest of the diced vegetables, stirring between additions to keep them from burning or sticking
  • Once everything has been added, add in your spices, except salt and pepper, and cover the pan or pot. Reduce the heat to simmer.
  • Simmer for ~30 minutes, stirring occasionally.
  • Add salt and pepper to taste when you serve. Top as desired.
  • Serves 3. Store in an air-tight container in the fridge.

Pasta: Since I’m gluten-intolerant, I have to get creative here. I personally really like both brown rice and quinoa pasta, but I also really enjoyed the red lentil pasta pictured above. It’s both delicious and protein-rich, so a win-win in my book.

Stay tuned for the next MCLV Mange installment and check out the previous posts from this series here to see what you’ve missed so far.

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