Category: Recipes

5 Lunches You Need to Meal Prep Today

If you follow me on Instagram and watch any of my stories, you know that I am a major fan of meal prep. Living in New York is expensive and I can’t afford to buy lunch every day, so it’s super important for me to prepare healthy lunches to fuel me through the week. I know “meal prep” can sound daunting, exhausting, and intimidating…What will I make? What groceries do I buy? Am I going to get bored of eating the same thing??! All of these questions are totally legitimate and can deter many people from joining the Sunday Meal Prep club. But don’t fear; I’ve got you 🙂

I’ve rounded up some amazing, healthy dishes for you to try this week, next week, and next month. Remember that a key of keeping meal prep exciting is always trying something new, so give one or two of these a try and let me know what you think! Happy prepping!

Garlic Tofu Salad with Lime Dressing by Healthier Steps

I made this a couple of weeks ago and it was amazing!

Rainbow Power Salad with Roasted Chickpeas by Pinch of Yum

Eggplant, Caramelized Onion and Tomato Pasta by Well Vegan

Made this last week for Eric and I with Trader Joe’s red lentil pasta and it was incredible!

Southwestern Chopped Salad with Cilantro Dressing by The Garden Grazer

5 Lunches to Meal Prep This Week | The Pace

Our Family’s Favorite Salad by Gimme Some Oven

This dressing is my new fave!

What are your favorite meal prep recipes? I’m always looking for something new to try!

xo,

Tatum

Latest Health Tips & Tricks

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With Memorial Day Weekend behind us and upcoming vacations and trips dancing in our heads, we are well into summer. It’s no secret that summer brings an added motivation to exercise and eat healthy in order to achieve that “beach bod.” While I am a strong proponent for living a healthy and fit lifestyle all year round, I do appreciate the extra burst of fitspo that comes along with summer sundresses and swimsuits.

There isn’t one major secret to healthy living (if there is, I have yet to find it!), but I’m always on the look out for new ways to bring health into every aspect of my life. And because no one wants to hear about counting calories or eating salad for the millionth time, I’m sharing a few small and easy health tips and tricks I’ve gathered recently that have helped me along my healthy living journey.

1. The healthiest, freshest, tastiest, easiest pasta sauce EVER!

After my roommate got a vegetable spiralizer for her birthday, my mom sent me one of her favorite vegetable noodle recipes to try. This Guilt Free Pasta recipe by Lucy Wyndham-Read (who by the way is my new healthy living role model) is a quick and easy veggie noodle dish that will definitely become a go-to in my kitchen. But the stand-out from the recipe is the tomato sauce. The sauce takes only about five minutes to make and heat up and requires only a few healthy and fresh ingredients, making it a much healthier alternative to the sugar-filled pasta sauces we buy at the grocery store. Try out the recipe below and I bet you will never buy store-made sauce again!

  1. Cut tomato in half and grate (placing the inside of the tomato on the grater) everything but the peel into a bowl.
  2. Add a drop of extra virgin olive oil and any spices of your choosing (I used pepper, garlic powder, Italian seasoning, and paprika)
  3. Heat in a sauce pan over medium heat and enjoy!

2. Cinnamon, not sugar

I have been eating the same breakfast of whole rolled oats, cinnamon, and a banana for years (seriously, ask any of my roommates over the past four years). With the natural sugar of the banana and sweetness of the cinnamon, I never need to add any additional sugar to my breakfast of choice. Recently, I’ve started to put cinnamon in my coffee, too and it has been a major game changer. I typically drink black coffee, sometimes with a tiny splash of almond milk, but a few dashes of cinnamon completely transforms what can sometimes be a strong and bitter cup of black coffee to something much sweeter and tastier. Try replacing cinnamon for sugar in your coffee, oatmeal, and anything else you want to experiment with. Let me know if you find any other game changing cinnamon companions 🙂

3. Knowledge is Power

When eating out, it’s easy to make unhealthy choices from the sheer factor of ignorance. Most restaurants don’t include the nutritional information of food and drinks in the menu, so it’s up to us to do our homework and know more than just the monetary cost of what we’re ordering. There’s no need to go crazy and obsess over the calorie number, fat percentage, and grams of sugar in every item you ever order, but it’s important to have a general knowledge of the nutritional information of your go-to food and drink choices when you’re out. For example, I love a good plate of Smoked Salmon Eggs Benedict for brunch, and while several of the ingredients in this dish have good nutritional value (salmon and eggs), the hollandaise sauce smothered on top contains a lot of calories and fat. This doesn’t mean I should never order eggs benny, but knowing the nutritional information that makes up one of my favorite brunch options might led me to ask for the sauce on the side or only order it every once in a while as a special treat. Knowledge of calories, fat, and sugar should not be used to restrict ourselves, but instead as a resource to help us stay on track with our personal health and fitness goals.

4. Explore the Pasta Shelf 

Can you tell that I’m a fan of pasta? 😉 Recently, I’ve been experimenting with Trader Joe’s wide selection of healthy pasta alternatives. For under $3, you can score a bag of pasta made from brown rice and quinoa, red lentils, or black beans. The verdict? No, I don’t feel like I’m 10 years old again eating seconds and thirds of my mom’s spaghetti (my favorite childhood meal of all time), but these alternative pastas are super tasty! If you’re new to these healthy pasta options, I would suggest starting with the quinoa or red lentil noodles before moving on to the black bean rotini, which has a stronger taste.

What health tricks are you using this summer? I’m always looking for new tips, so share yours in the comment section below or DM me on Instagram 🙂

xo,

Tatum

Corbett Double Bead Chain Necklace c/o House of Urban/Express Bandeau Off The Shoulder Top/Uniqlo Skinny Jeans/Marble Handbag c/o Policy Handbags/Cat Eye Twin-Beam Sunglasses c/o Deux Souls

Photos by: Lauren Listor

 

 

Vegetarian Super Bowl Snacks

Being a vegetarian has become insanely easy, especially in a city like New York. No matter where I go, I always have plenty of delicious veggie options to choose from (apologies to my friends who know that more options for this indecisive girl just means a longer wait for everyone’s hungry stomachs). But even as veggie-friendly this city and society is becoming, there is still one day when not eating meat can present a bit of a challenge: the Super Bowl. King of beer, babes, and buffalo chicken dip, this holiday leaves little room for the greens (even I know better than to bring a salad to a Super Bowl party). 

So until I find a way to pick around the meat on a BBQ wing, it’s up to me and the other veggies of the world to provide delicious options that will satisfy us during the big game and impress our carnivorous friends.

If you’ve had a busy weekend and are running out of time to find, shop for, and make an amazing dish for your Super Bowl party tomorrow, have no fear. I’ve rounded up some mouth-watering vegetarian snacks and apps that will be the perfect pairing to the best commercials of the year (oh yeah and that big game too 😉 ).

Paleo Guacamole Stuff Deviled Eggs

Vegetarian Super Bowl Snacks | The Pace

Eggplant Parm Bites

Vegetarian Super Bowl Snacks | The Pace

Olive Jalapeno Popper Dip

Vegetarian Super Bowl Snacks

Creamy Black Bean Taquitos

Vegetarian Super Bowl Snacks | The Pace

Healthy Spinach Dip

Vegetarian Super Bowl Snacks | The Pace

Baked Parmesan Zucchini Fries

Vegetarian Super Bowl Snacks | The Pace

Be sure to follow along on my Insta story, because you better believe my friends and I will be trying out some of these bad boys 😉

xo,

Tatum

Roasted Broccoli Chickpea Salad

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The holiday season is over and we have taken our first steps into 2017 (cheers!). Most people view the new year as a fresh start: a time to make resolutions and positive changes. In other words, now is the time of year for overcrowded gyms, long lines at the juice bar and plenty of “I’ll just have the side salad” at dinner.

I’ve already heard many friends and coworkers declaring that one of their resolutions is to eat more salad (welcome to my world!), so I have decided to share a go-to salad of mine that is easy to make, super nutritious, and delicious. This Roasted Broccoli Chickpea Salad is a great healthy lunch option and can also compliment a soup or stew at dinnertime. If you’re cooking for just one or two, make a big batch and enjoy throughout the week!

Roasted Broccoli Chickpea Salad | The Pace

Give this healthy salad a try and be sure to let me know how it goes! Connect with me on Instagram to share your photos and feedback 🙂

xo,

Tatum

 

Five to Fit: Curried Cauliflower Medley

Curried Cauliflower Medley | The Pace Curried Cauliflower Medley | The Pace Curried Cauliflower Medley | The Pace Curried Cauliflower Medley | The Pace

As I mentioned in this post, eating out, while fun and worth the cash at times, is expensive, especially in a city like New York. Cooking at home is an excellent way to save money and stay healthy. I love to cook and have been primarily cooking for myself since my junior year of college, but I know this is not a pastime everyone shares. People, especially those who live alone or with roommates, think cooking for one person is difficult and not worth the time and effort. Allow me to try to change those minds 🙂

Cooking for one person (or even two!) can be quick and easy; all it takes is a little thinking and planning. I usually cook a bigger dish once or twice a week that I can have for dinner every night and even use to top off the salads I bring to work for lunch. One or two days in the kitchen is all it takes to have affordable, healthy meals for a week. It can’t be easier than that!

Of course, some recipes are more challenging and time consuming than others, so I try to stick with dishes that can be made fairly quickly with few ingredients. Today, I am kicking off my new series, Five to Fit, with this easy and delicious Curried Cauliflower Medley. Keep your eyes out for more Five to Fit posts which will feature recipes using only five ingredients (or less!).

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To make this a full meal, I ate it with half a sweet potato topped with hummus! Any other combination of healthy carbs and protein, like a side of brown rice and beans, tofu, or fish, will do!

Did you try this recipe? Tag your photos with #FivetoFit on social media so I can see your cooking masterpieces! 🙂

xo,

Tatum

Eggplant & Asparagus Harvest Grain Medley

Eggplant & Asparagus Harvest Grain Medley | The Pace

For the past few weeks, I’ve been trying to cook a new recipe every week. When searching for recipes, I look for several criteria to be met: 1.Vegan or vegetarian 2. Healthy 3. Under 30 minutes to make 4. Minimal ingredients This recipe from Vegenista hit all 4, so I gave (a revised version of) it a try this week. It was so simple and delicious, that I had to share!

When it comes to cooking, I have one philosophy: the more veggies, the better. So here is my version of Vegenista’s recipe.

Eggplant and Asparagus Harvest Grain Medley 

(makes 2 entree servings or 4 small servings)

INGREDIENTS:

1 Japanese eggplant (diced)

Medium-sized bunch asparagus spears (cut in bite-sized pieces)

1/2 onion

2 handfuls of spinach

1 1/4 cup Trader Joe’s Harvest Grains Blend

2 tablespoons olive oil

Pepper

Garlic Powder

Basil

Apple Cider Vinegar (for dressing)

DIRECTIONS:

1. Boil 1 3/4 cup of water. Add Harvest Grains, cover and simmer for 10 minutes.

2. Heat olive oil in pan. Add eggplant, asparagus, and onion. Season with pepper, garlic powder, and basil. Cover and cook for about 8 minutes, stirring occasionally.

3. After 8 minutes, add spinach and cook for about another 2 minutes.

4. Combine Harvest Grains and vegetables. Drizzle with Apple Cider Vinegar.

5. Enjoy!

What healthy recipe should I make next week? Share your favorites in the comment section below!

xo,

Tatum

Healthy Pumpkin Chocolate Chip Brownies

Healthy Pumpkin Chocolate Chip Brownies | The Pace Healthy Pumpkin Chocolate Chip Brownies | The Pace Healthy Pumpkin Chocolate Chip Brownies | The Pace Healthy Pumpkin Chocolate Chip Brownies | The Pace

As a girl with both a major sweet tooth and a desire to live a healthy lifestyle, I am always looking for healthy ways to enjoy sweets and treats! This time of year, I am especially on the hunt for healthy alternatives to all of the Halloween candy that seems to be around every corner.

Today, I am sharing my take on the Ambitious Kitchen’s amazing recipe. These brownies are cruelty-free, guilt-free (aka they are vegan and healthy!) and they taste incredible!

INGREDIENTS:

3 cups oats

2 tsp. baking powder

½ tsp. baking soda

¼ tsp. salt

1 ¼ tsp. cinnamon

1/8 tsp. nutmeg

pinch ground cloves

1 cup canned pumpkin

2 tsp. pure vanilla extract

½ cup unsweetened applesauce

½ cup brown sugar

1 tsp. coconut oil (olive oil also works!)

½ cup vegan chocolate chips (plus extra to sprinkle on top!)

INSTRUCTIONS:

  1. Preheat oven to 350 degrees
  2. Spray 8×11 or 9 inch baking pan with non-stick cooking spray
  3. Make oat flour by blending oatmeal in a blender, food processor, or food chopper until it is the texture of flour
  4. Add baking powder, baking soda, salt, and spices to oat flour
  5. In a separate bowl, whisk pumpkin, brown sugar, vanilla extract, oil, and applesauce until smooth and creamy
  6. Slowly mix oat flour mixture into liquid mixture
  7. Gently mix in chocolate chips
  8. Pour batter into pan and sprinkle extra chocolate chips on top
  9. Bake for 15-25 minutes or until knife inserted into center comes out clean
  10. Allow cool for 10-15 minutes, lightly spread out soft chocolate chips to coat the top, and cut into slices
  11. Enjoy!

What’s your favorite healthy treat/snack?

Vegan Applesauce Bread

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Applesauce Bread is a huge holiday tradition in my family. Every Christmas, my mom would make dozens of loaves of applesauce bread, attach a cute Christmas ornament to each, and give them as gifts to family, neighbors, and all of my school, dance, and piano teachers.

This year, my mom decided to switch up her famous recipe by making it vegan! It only took a few small changes, and the bread is as good as ever! The recipe includes an easy egg substitute which really comes in handy whenever you are trying to ‘veganize’ a recipe.

Give this applesauce bread as a hostess gift or enjoy it as an after dinner treat. Whatever you choose, this bread is bound to be a hit!

 (Lori’s) Vegan Applesauce Bread

(makes either 3 regular size or 5 mini loaves)

 INGREDIENTS:

1/3 cup water

3 tablespoons flax seed meal

1 ½ cup sugar

1 cup oil

2 cups applesauce (unsweetened is fine!)

2/3 cups almond milk (or soy milk)

3 ½ cups flour

2 teaspoons baking soda

1 teaspoon cinnamon

1 teaspoon nutmeg

1 cup vegan chocolate chips

DIRECTIONS:

  1. Preheat oven to 350 degrees
  2. Combine water and flax seed meal in a bowl, stir, and place in refrigerator for 10 minutes (this substitutes for the original 4 eggs in the recipe)
  3. Combine sugar, oil, applesauce, milk, and “egg” in a bowl and stir
  4. Combine flour, baking soda, cinnamon, nutmeg, and chocolate chips in a bowl and stir
  5. Mix dry ingredients in with wet ingredients
  6. Pour batter into loaf pans and fill about ½ way
  7. Bake for 50-60 minutes for regular sized loaf pans and 40-45 minutes for mini loaf pans
  8. Enjoy your cruelty-free holiday treat!!

 What are your favorite holiday baked goods? Share them below!

Vegan Thanksgiving Recipes

Vegan Thanksgiving

Thanksgiving is just around the corner, and I couldn’t be more excited. Thanksgiving definitely ties with Christmas as my favorite holiday. There’s something so great about waking up, watching the Macy’s Thanksgiving Day Parade in my PJs, and then spending the day in the kitchen with my mom cooking up a storm. The end of a holiday usually makes me sad, but when Thanksgiving is over, it just means its time to start celebrating Christmas! Did I mention I love the holidays?? 🙂

Last Thanksgiving, my family had its first all vegan Thanksgiving meal, and it was amazing—definitely one of my favorite meals ever. Of course I snapped a picture of my plate for Instagram. #veganMy 2013 Thanksgiving meal

My mom and I have already started planning for this year’s Thanksgiving menu. In the process of searching Pinterest for the best vegan recipes, I came across some incredible dishes, so I thought I would share them on The Pace! These recipes are for everyone, so die-hard vegans, get ready to ooh and aah at these recipes, and traditional turkey lovers, think about incorporating one of them into your Thanksgiving meal this year! You will find all of Thanksgiving’s staples below (yes, including vegan gravy and vegan pumpkin pie!). Enjoy!

 

Main Dishes

Glazed Lentil Walnut Apple Loaf from Oh She Glows

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Thanksgiving Meatless Loaf from Fat Free Vegan

Meatless Loaf

Quinoa-Stuffed Acorn Squash from Vegan Yack Attack!

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Sides

The Best Damn Vegan Mashed Potatoes from The Minimalist Baker

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Southwestern Roasted Butternut Squash from Cinnamon Spice and Everything Nice

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Maple Roasted Carrots with Fennel Seeds from Food to Glow

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Mustard-Maple Brussels Sprouts with Candied Pepitas and Pomegranate Seeds from Cara’s Cravings

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Sugarless Cranberry Sauce from Wellness Mama

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Wild Mushroom Gravy from Oh My Veggies

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Desserts

Four-Ingredient Vegan Pumpkin Pie from Lunch Box Bunch

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Deep Dish Apple Crumble Pie from Minimalist Baker

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Enjoy these recipes and follow me on Instagram at @tatumerinmurray to see what my vegan Thanksgiving meal will look like! I hope you all have a joyous, healthy, and safe Thanksgiving!

 

Vegan Pumpkin Chili

It’s a rule of fall: everything tastes better with pumpkin. I found this recipe on Janice Amee’s Gluten Free blog when I was searching for something pumpkin-y to make for dinner. This recipe jumped out at me because it looked easy to make and most importantly, delicious…thankfully, it proved to be both! I made a few tweaks to the Janice Amee’s recipe and posted it below! Note: I added a little bit more spice than what I listed in the ingredients, but my chili ended up having quite a kick to it (which my family enjoyed!). So if your taste buds can handle it, spice it up!

Vegan Pumpkin Chili (serves 4)

INGREDIENTS:

1 Onion, chopped

1 Bell Pepper, chopped

2 Tomatoes, chopped

1 can black beans

1 can kidney beans

1 can 100% Pure Pumpkin

Minced Garlic, 2 tablespoons

Cayenne Pepper, ½ teaspoon

Chili Powder, ½ teaspoon

Ground Red Pepper, ½ teaspoon

Olive Oil

Salt to taste

DIRECTIONS:

  1. Sauté onion, pepper, and garlic (in large sauce pan) in olive oil over medium heat
  2. Add tomatoes, beans (don’t have to drain or rinse, just pour it all in!), and spices and simmer for a few minutes
  3. Add pumpkin, stir, and simmer over low heat for at least 30 minutes (longer it simmers, the more flavorful it will be!). If you want a spicier chili, feel free to add more spices
  4. Serve and enjoy!

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What’s your favorite pumpkin recipe?