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Plant Based Curry Zuna, Yummy Mayo and Smooth, Chocolate Sauce! The Nutrition Professor Timaree Hagenburger, MPH, RD, EP-c

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“The Foodie Bar Way” Foodie Bar Way One Meal. Lots of Options. Everyone’s Happy

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Timaree Hagenburger, a registered dietitian nutritionist (RDN) with 20+ year of experience as a nutrition professor, a certified exercise physiologist with a master’s degree in public health, PBNSG’s dietitian, a speaker, media personality, and author, who works with private clients, and in corporate wellness, has contributed to several cookbooks and published her own, The Foodie Bar Way: One Meal, Lots of Options, Everyone’s Happy . Timaree is also the founder of an incredible online membership community, The Foodie Bar Way of Life, http://www.foodiebars.com that makes loving the food (and living a life) that loves us back… simple, satisfying, sustainable AND FUN! Special Offer! If you join The Foodie Bar Way of Life community www.foodiebars.com after seeing Timaree on Be Green With Amy LIVE!, and then click on this link to enter your name and email address, Timaree will reach out to you personally and schedule a 30 minute 1:1 Connection Call with Timaree (at no cost)!

Timaree’s Curry Zuna Ingredients

Timaree’s Curry Zuna Instructions

  1. Combine the mayo and spices in a small bowl, set aside.
  2. In a food processor with an S-blade in place, pulse the garbanzo beans and finely chopped nori/dulse flakes for just a second at a time, until crumbly – but not a paste (no whole beans left, but still want quite a bit of texture*).
  3. Transfer the garbanzo bean mixture to a medium-large bowl and combine with the remainder of ingredients and mix gently, but well.
  4. Stir in the curried mayo. Taste and add more curry as desired!
  5. The Nutrition Professor’s Prep Smart and Eat Smart Tips:
    While you can spread it on whole grain, sprouted bread with dark green leaves, and slices of tomato and purple onion, or whole grain crackers, BOOST the nutrient intake of the recipe even more, by enjoying it in a veggie vessel!
     
    Spread on… crispy romaine lettuce, bok choy leaves, raw bell pepper halves (baby bells or large), baked squash or fresh zucchini planks!
     
    Wrap in… kale, cabbage or collard leaf (raw or lightly steamed) or a whole grain tortilla/Lavash.

Delisa’s Mayo Ingredients

Delisa’s Mayo Instructions

  1. Combine all ingredients in a blender and process until completely smooth.
  2. Chill thoroughly before using.
  3. The Nutrition Professor’s Shop Smart and Prep Smart Tips
    *       When I buy silken tofu, I typically end up purchasing the type labeled “soft” as the firm or extra-firm seems to have isolated soy protein added to it. I don’t think that the consistency of the mayo is too thin.
    *       Any sweetener can be used here, including a few soaked raisins (even yellow raisins if you are concerned about the color), dates or date sugar, or it can be skipped entirely, as it is a very small amount.
    *       Cashews can get quite expensive, so I often will use soaked, raw, sunflower seeds in this recipe. Another addition could be ground white chia seeds (for a lighter color), as they will also add thickness and a boost of omega-3 fatty acids, fiber and protein. 

Mia’s Banana Chocolate Spread Ingredients

Mia’s Banana Chocolate Spread Instructions

  1. Mash the banana (and beans* – if using – see tip below), and incorporate the cacao/cocoa and cinnamon.
  2. Stir in any of the optional mix-ins and enjoy on a piece of toasted whole grain sprouted bread, topped with banana or apple slices or skip the bread and simply enjoy it as a dip with fresh apple slices or strawberries.
  3. The Nutrition Professor’s Shop Smart and Prep Smart Tips:
    *      When bananas are perfectly ripe, get them into the refrigerator. While the outside skin will brown, the flesh will stay firm for a few extra days.
    *      I am always looking for opportunities to add legumes into my food, so I like to mash 2-4 Tablespoons black beans or white beans into the banana chocolate spread. I also add frozen blueberries!!!
    *      Flax seeds are very durable, but once ground, their important fatty acids and phytonutrients are susceptible to destruction, so they need to be kept cold. I buy whole flax seeds, every ~10 days, I grind enough to fill a mason jar that I keep in my fridge to have at my fingertips. I use my “flax grinder” – (a dedicated coffee grinder that I adore).
    *      Keep all nuts and seeds (including delectable walnuts, packed with omega-3 fatty acids) in the freezer. (Chia seeds seem to be the exception and can be at room temperature, if whole.)  If you have access to a vacuum sealer, seal the nuts/seeds before putting them into the freezer (will extend life well beyond 6-9 months). 

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Hi I’m Amy. My husband Rick & I adopted a Whole Plant lifestyle in 2012. We have had fantastic health results. Together, we’ve lost over 130 pounds! We offer private, lifestyle coaching and Zoom cooking lessons. We love to share our knowledge of this lifestyle and hope to spread the word and help others to Be Strong, Be Well and Be Green!🌱 !

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