Mushroom Stroganoff

Hello everybody, this week I made a vegan stroganoff or risotto, I cannot really decide which it is. This recipe is going to be great for the holidays, especially if you’re suffering through the snow like I am. It’s warm & creamy with tons of ways to personalize the recipe to your palette. Let’s get cooking!


  • 2.5 Cups of Chopped Mushrooms
  • 1.5 Cups of Water (Can substitute with Almond Milk)
  • 1 Cup of Unsweetened Almond Milk (2.5 if using over water)
  • 1 Cup of Rice
  • 2 Tablespoons of Olive Oil
  • 2 Teaspoons of Oregano
  • 2 Teaspoons of Parsley
  • 1-2 Teaspoons of Garlic Powder (1-2 cloves if using fresh)
  • 1 Teaspoon of Green Chives
  • 1 Teaspoon of Rosemary
  • 1 Teaspoon of Thyme
  • Pepper
  • Salt
  • Flour or Cornstarch (Optional to thicken)


1. Start off with rinsing and drying the mushrooms. They can be covered in dirt so do this thoroughly. Afterwards begin cutting them in anyway you prefer, I chose long thin cuts.

2. Heat the Olive Oil in the pan, and toss in the mushrooms.

3. After cooking down for a few minutes (3-4), add 1 cup of Almond Milk then seasonings.IMG_0213.JPG.jpeg4. Stir the pan, allowing nearly all of the liquid to absorb. If you want to speed up the process adding Almond flour, or Cornstarch can boost it along. It should be a thick and creamy consistency.


FullSizeRender.jpg.jpeg5. Once that is complete you can either choose to cook the Rice directly in with the Mushrooms (as I did) or cook it on the side and top with the Mushrooms. If adding directly simply put the heat on low and add the Rice and Water (or Almond Milk). Cover for 30-45 minutes, adding more liquid if necessary. If cooking on the side boil the Water then add the rice, lower the heat and cover for 30 minutes.

6. Enjoy!

This recipe is great because as shown there are many different ways to tailor its texture, consistency, and caloric content to your needs. I would recommend adding Flour, and using solely Almond Milk. However, if you are extremely calorie conscious skipping it will not diminish the strength of this dishes flavor.

Homemade Hummus

Welcome back everyone, this week we’re tackling a very easy recipe: Hummus. I had never made my own hummus in the past, and was glad to see that it’s quite easy to do. Let’s jump right into it!



  • 2 15 ounce cans of Chick Peas
  • 1 Cup of Tahini
  • 1/2 Cup of Olive Oil
  • 1/4 Cup of Lemon Juice
  • 1/4 Cup of Water (Optional)
  • 4 Cloves of Garlic
  • 1 Tablespoon of Parsley (Optional)
  • Pepper
  • Salt


  1. Strain and rinse the chickpeas. Place them into the blender along with all other ingredients.IMG_0176.JPG.jpeg
  2. Blend until creamy and smooth, mine took about a minute.
  3. Empty into a bowl, add more water or olive oil to thin if necessary.
  4. Top with more salt, pepper, and parsley if you want a richer taste.
  5. Enjoy!

Quick and Easy Pizza

Welcome everybody, this week I tackled some homemade pizza, that wasn’t all that home made. I cheated a little in the interest of saving time, purchasing a pre made dough from a local pizzeria, and sauce from a jar. While the sources of my ingredients may be a little cheap, this tasted amazing. The pizza was vegan, meaning sadly, no cheese, but everyone in my house devoured it.

I tried to incorporate as many flavors as possible for this recipe, while still keeping it borderline healthy for a pizza. Something you may want to check out for the spinach on top is my lemon-vinaigrette. You can find it here:

Time to get to it!


  • Pizza Dough (Canned, or from a local pizzeria, just call and ask if they can sell a pies worth)
  • 1 Jar of Tomato Sauce (Any brand will do, I mixed and matched a few, so I have no links sadly)
  • 2 Cups of Spinach
  • My Lemon Vinaigrette (Optional)
  • Parmesan Cheese (if not Vegan)


  1. Preheat the oven to 375 degrees. Then start rolling out the dough. Shape it however you like, it is your pizza after all!
  2. Spread the sauce all over the front surface of the pizza, be careful about going to close to the edges though, as that is going to be your crust. I left a small amount of space just to be safe. Remember you can always add more sauce even when the dough is finished cooking.FullSizeRender.jpg-1.jpeg
  3. Cook for around 14 minutes. Depending on how crispy you may desire it to be go for a few minutes longer. I myself like it barely browned, but still put it in for a few minutes longer.
  4. Once it’s out of the over top with the spinach, if using the vinaigrette, mix the spinach with it before adding. If using cheese add at the end.FullSizeRender.jpg.jpeg

Thats it. Incredibly easy, quick semi-homemade pizza! This is by far one of my tastiest, and most satisfying recipes. It just felt so satiating, and eliminated any cravings I had. Enjoy!IMG_9869.JPG.jpeg

Creamy Tomato Sauce Pasta

Hello everybody, this week I have another delicious vegan pasta recipe I am super eager to share. I made this a while ago, and decided to recreate it this weekend, and it came out great. Unfortunately, I forgot to take pictures until the end, so this will be a less colorful post 😦

This recipes is great because it has a ton of wiggle room in the amount of any ingredient you choose to use, but will still be delicious! Let’s get on with it!


  • 1 Box of Spaghetti (As usual I stuck with my Dreamfields)
  • 1 Large Tomato
  • 1/2 Cup of Cherry Tomatoes
  • 1 Yellow Onion
  • 4 Cloves of Garlic
  • 1-2 Tablespoons of Olive Oil
  • 2 Teaspoon of Basil
  • 2 Teaspoons of Oregano
  • Pepper
  • Salt


  1. First preheat your oven to 450 degrees.
  2. Oil a baking pan. Cut the Tomato into small pieces and place them onto a baking pan. Dice the onion and add it as well. Then toss in the Cherry Tomatoes, Garlic, Basil, and Oregano. Place into the oven when ready.
  3. Boil a pot of water, salt the water, and cook the spaghetti for 7 or so minutes. Strain it and set it aside.
  4. After cooking in the oven for 30-40 minutes, take the pan out of the oven, and remove a few of the cherry tomatoes. Place the rest of the contents in the pan in a blender and quickly pulverize the ingredients into sauce.
  5. Mix the pasta, cherry tomatoes, and sauce.
  6. Enjoy!IMG_9357.JPGIn the picture I added a little bit of cream, and parmesan cheese into the dish for my family. It’s very easy to swap it up, if you’re comfortable with animal products.

Tempeh and Arugula Lemon Vinaigrette Salad

This week I discovered a healthy, and easy salad dressing from my brother and thought it would be great to share. This past week was a very vegan centric week for me as it was national vegan day, so I did a lot of thinking about how I could improve my diet. I tend to make a lot of pastas, or substitute meat products, and I want to focus more on greens, so heres one of my favorite choices of the week.


  • 3 Cups of Arugula
  • 1 Block of Tempeh (Lightlife is my favorite)images.jpeg
  • 1 Teaspoon of Rosemary
  • 1 Teaspoon of Sage
  • 1 Teaspoon of Thyme
  • Salt
  • Pepper


  • 1/2 Cup of Olive Oil
  • 1/4 Cup of Lemon Juice
  • 1 Tablespoon Dijon Mustard
  • 1 Clove of Garlic
  • Pepper



    1. Begin heating 1 tablespoon of Olive Oil in a pan. Cut the Tempeh into 1 and 1/2 inch cubes. Toss them into the pan along with the
      Rosemary, Sage, and Thyme. Cook for 8-10 minutesIMG_9851.JPG.jpeg


  1. First mix all of the dressing ingredients together. Using a whisk quickly stir it until fully combined. Do not over whisk itIMG_9847.JPG.jpegIMG_9848.JPG.jpeg
  2. Wash and dry the arugula, add the tempeh blocks, and desired amount of dressing.
  3. Enjoy!

This super simple recipe is incredibly delicious, filling, and guilt free.


Spicy Tofu & Veggie Power Bowl

Hey everybody, I’m back with a new recipe loaded with tons of different health benefits. To start it is Vegan, and filled with loads of different vegetables and protein sources that can be swapped around with any of your favorites!

**This is an excellent meal prep recipe**

Let’s jump into the ingredients:

  • 3 Cups of Spinach
  • 1 Cup of Black
  • 1 Small container of Mushrooms
  • 1/2 Cup of Quinoa
  • 1/2 Block of Tofu
  • RenderedImage.jpg-1.jpeg1 and 1/2 Cloves of Garlic
  • 2 and 1/3 Tablespoons of Olive Oil
  • 1 Teaspoon of Cumin
  • 1/2 Teaspoon Paprika
  • 1/4 Teaspoon of Cayenne Pepper
  • 1/4 Teaspoon of Red Pepper Flakes
  • Pepper
  • Salt



  1. First begin boiling a little over a cup of water. Once at a boil add in the Quinoa, lower the heat, and cover itIMG_9813.JPG.jpeg
  2. Next open the Tofu, and start forcing the water out gently pressing it on paper towels, or a cloth. To really dry it out, slice the block in half, place it in a cloth or towel and place something heavy like a pan on top
  3. Once the Tofu is thoroughly dried out, cube it intosmall 1-1/2 inch squares. Season it using the Cayenne Pepper, Cumin, Paprika, and Red Pepper Flakes.Mix it all up adding Salt and Pepper as you pleaseRenderedImage.jpg.jpeg
  4. Heat up a pan to medium-high heat, and add the Tofu blocks. Cook these anywhere from 10-25 minutes depending on how crispy you like your Tofu
  5. While the Tofu cooks, add a clove of Garlic, and
    a Tablespoon of Olive Oil to another pan. Let that heat on high, and add the Spinach. Quickly cook it down until most of the leaves have begun to wilt. Remove from heat immediately, and set it aside
  6. Using the same pan from the Spinach, add the remaining Teaspoon of Olive Oil, and Garlic to the pan. Heat it up, and add the Mushrooms. Cook for 5-7 minutes until they start to moisten
  7. Lastly, heat up the cup of Beans, whether it be in the microwave or the stoveIMG_9815.JPG.jpeg
  8. Layer the bottom of the bowl with Quinoa, and add the sides all around! Either eat it as I show in the picture, or mix it all up as I did after the picture!

Enjoy! I felt so clean after eating this, and while the recipe is only for one serving, I actually used about twice what I listed because the Beans, Mushrooms, and Tofu all had leftovers from their packages.

I’m excited for next week, I will hopefully have a more dessert style recipe, but I have not tested it yet so I hope it’s good! I also wanted to mention that I have been working on fixing the site up, but I’m having some issues connecting my recipes to the physical recipes page so bear with me!


A Great NJ Restaurant for Vegan/Healthy Eating

Hey everybody, this past week I have been in California on vacation/college visits so I was unable to craft up any new recipes. Rather than post a recipe I haven’t tried and perfected myself, I want to focus on a great option for sticking to nutritional goals even when you might not want to cook.

Good Karma Cafe

This place is a hidden gem in the Red Bank area for vegans especially, but its great for anyone of any dietary needs. The last time I went I tried their buffalo wings made from tempeh, a soy protein source and they were amazing.


While I am not a huge fan of spice, these things were insanely delicious, and fulfilling. Besides these, I ordered the nachos, and a “love” bowl which has tempeh and a sweet peanut sauce. Overall a great experience.


I would highly recommend Good Karma Cafe to anyone who is looking to eat a vegan, or just a healthy meal on the go.


P.S. My friend ordered their Mac and Cheese and there was no difference in taste between it and Mac and Cheese made with real cheese

Vegan Lentil Bolognese

Hey everybody, I’ve been testing out a new meatless bolognese recipe for the past week or so, and after about 5 tries I think I’ve perfected it!

This recipe is going to be great for satisfying that comfort food we all sometimes need. It will leave you feeling full, but far from guilty.

Let’s dive in!



  • 1 Box Dreamfields Pasta (Spaghetti or Angel Hair)
  • 1 Cup of Lentils (I use Melissa’s pre-steamed)
  • 1 Can of Diced TomatoesUnknown-1.jpeg
  • 2 Tablespoons of Olive Oil
  • 1 Teaspoon of Basil
  • 1 Teaspoon of Oregano
  • 1/2 Teaspoon of Garlic Powder
  • Pepper
  • Salt



    1. First, begin by boiling around 8 cups of water. I like to add Salt to the water, along with some Olive Oil, but that is up to you
    2. Once the water is boiling, add the Pasta and cook it for 5-6 minutes
    3. Take a large cup, and place it underneath your strainer, then once the Pasta is completely cooked, strain the water over the cup, and save the water. Remove the cup and rinse the pasta.
    4. Empty the cup back into the pot to reboil, then add the bag of Lentils. I like to do this as it saves a lot of time with boiling new water
    5. After a few minutes, dump out the water, and remove the bag of Lentils. Carefully, cut open the bag and empty it into the pot, along with the can of Diced Tomatoes
    6. Mix the two together, until well heated, and add the Basil, Oregano, and Garlic


  1. Using a hand blender, blend 1/2 of the pot as shown in the picture
  2. Mix the Pasta with the sauce and you’re done!
  3. Enjoy the finished product


A little tip for making the sauce thinner would be to use more tomatoes, or less lentils.

To make the sauce thicker use less tomatoes, or more lentils.

I hope you enjoy making this as much as I did! It takes around 15-20 minutes and tastes absolutely delicious.

Creamy Antioxidant Pasta Salad

Hey everyone, I recently found a recipe for vegan pasta salad that has loads of protein, and tastes great. For me, this recipe will yield about 2 maybe 3 servings, but I eat large portions so it can easily be divided into smaller sizes for more servings. The really cool thing about it is that it can be eaten warm or cold, and it is packed with antioxidants.

Not only is it riddled with great ingredients, but don’t fear the pasta. This is a great brand of pasta I have found that replaces some of the carbs with insoluble fiber. That makes it even better for you! Let’s dive in!


  • 4 Cups of Dreamfields Rotini Pasta (6 servings)
  • 2 Large Handfuls of Mixed Greens91qrEqQMTLL._SY550_.jpg
  • 1 Package Firm Tofu (I use Nosoya)
  • 1 Can of Black Beans
  • 1 Can of Chickpeas
  • 1 Cup of Red Wine Vinegar
  • 1/2 Cup of Olive Oil
  • 1 Red Onion
  • 1 Tablespoon of Oregano
  • 2 Teaspoons of Rosemary
  • 1 Teaspoon Onion Powder
  • 1 Teaspoon Parsley
  • 1 Clove of Garlic
  • Salt
  • Pepper



    • First begin by boiling 8 cups of water, adding a dash of Olive Oil, and Salt. Add the Pasta once it begins boiling and cook till your desired toughness.
    • Open, and dry the Tofu by wrapping it in a paper towel, gently squeezing it. Place it with the Red Wine Vinegar, Olive Oil, Oregano, Rosemary, Onion Powder, Parsley, and Garlic in a blender. Blend until smooth



  • Thinly slice the Red Onion anyway you want, I go for a lengthwise cut as shown
  • After straining the cooked pasta, strain and rinse the cans of
  • Beans and Chickpeas. Add them all into a large pot, with the sliced Red Onion
  • Toss in a few handfuls of Mixed Greens, and dress to your liking!

This is such an easy, energy boosting recipe. In the past few weeks I have made it around four times, and I think I’ve finally perfected it! It makes for a great meal on its own, or for a side dish, enjoy the finished product!


Welcome to my blog!

Dear reader,

I’m Joe, and this is my health and wellness blog. I have high hopes for what is to come, such as exercise, recipe, and lifestyle advice. While, the main focus of this blog is clean, healthy eating, I want to be inclusive of anything that can better not only my readers’ lives, but my own. I look forward to the future, and cannot wait to churn out posts!

Sincerely, and exScreen Shot 2017-09-14 at 9.36.47 AMcitedly,

Joe Sandbach

P.S. Check out my Instagram to see some of the recipes I’ve already worked on!

Simple Chicken Meal Prep

Hey everybody, I’m amped to write down a very simplistic, and easy recipe for a delicious meal prep. It incorporates a really clean flavor, and always makes me feel great after eating. So let’s dive in!

For this recipe you’ll need:

  • 4 Chicken Breasts
  • 4 Potatoes (any variety)
  • 3 Cups of Broccoli
  • 4 Tablespoons of Olive Oil
  • 1 Tablespoon of Parsley
  • 1 Teaspoon of Lemon Juice
  • 1 Teaspoon of Rosemary
  • 1 Teaspoon of Thyme
  • Pepper
  • Salt
  • A pinch of Crushed Red Pepper Flakes

Now for how to whip it all together:

Crunchy Roasted Potatoes

  1. First, you’re going to want to preheat the oven to 450 degrees.
  2. Now, thoroughly wash the potatoes, and begin dicing them in whatIMG_2423.JPGever form you prefer! I like to cut them all to be around an inch or two in size.
  3. Next you’re going to want to use 2 tablespoons of Olive Oil, and coat the cut potatoes evenly. They’re primed for the addition of the spices after this, so begin adding the rosemary, and thyme. Spread it evenly, and use salt and pepper as desired.
  4. Pop them in for around 75 minutes if you like them super crispy like me!

Parsley Chicken

  1. Preheat the oven to 375
  2. Begin preparing the chicken by removing any excess fat from the chicken. Then cut into 1-1.5 inch cubes.
  3. Mix the Chicken, 1 tablespoon of Olive Oil, and the Parsley together in a bowl, or directly on a baking sheet. In the photo I actually added my Parsley after the cooking process, but to bring out the flavor more you can add it before hand.
  4. Now pop the pan in the oven, and cook for around 16-20 minutes. I like my chicken nice and moist, for a tougher texture simply cook it for more time.             IMG_2424.JPG

Spicy Broccoli

  1. Heat the last remaining tablespoon of Olive Oil in a pan over medium heat.
  2. Toss in all the Broccoli, along with the lemon juice, and a dash of red pepper flakes if you like some spice.
  3. Cook for however long you desire, I prefer to keep my cooking time as quick as possible for meal prep, so I usually only cook it for a few minutes.

Well that’s all! I truly hope you enjoy this recipe as much as I enjoyed making it, and more importantly, eating it!