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Hi! I'm Alex, Registered Dietitian, Plant-Based chef, Cookbook Author, Mom and Avocado Lover living in St. Louis, MO. Join me for whole-food, vegetarian recipes tossed with a dash of nutrition tips. About.

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Vegan Cranberry Orange Bread

Tempeh Pecan Vegan Pate

Instant Pot Oatmeal

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Do you need DHA on a plant-based diet? 🤔 For fellow pregnant and breastfeeding mamas, that’s a big ol’ YES. 🙋‍♀️ DHA - an omega-3 fatty acid- is critical for brain and eye development, which is why you hear so much about it during pregnancy and infancy. 🤰 The good news is that you don’t need fish in order to get DHA! 🐟 I prefer to cut out the middle man and head straight to their source, micro algae. 🌊
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While our bodies make DHA from the plant-based omega-3 ALA, this conversion rate is low and only “preformed” DHA is able to be transferred from mama to baby. 🤱 Because of this, the American Academy of Pediatrics recommends that all preggo mama’s take 200mg of DHA/day and 300mg/day while breastfeeding.
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I took @nordicnaturals Algae Omega throughout my first pregnancy with Van and I’m SO excited that they now have a #plantbased prenatal DHA option. 👏 I feel more confident knowing that I’m giving this growing babe what he/she needs while still fueling on mostly plants. 🌱
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#ad #nordicnaturals #plantbasedpregnancy #plantbasedmom #vegetarianmom #pregnancy

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Need a last minute hostess gift? 🎁 Make these sweet & spicy sriracha nuts! 🥜 They bring the heat, are beautiful to package and a nice break from all of the baked goods this time of year. ————————————————————————-
👉 Toss together 3 cups raw assorted nuts, 2 tablespoons sriracha, 2 tablespoons brown sugar, 1 tablespoon maple syrup, 1 teaspoon ground cinnamon and 1 tablespoon fresh chopped rosemary. 👉 Place in a single layer on a parchment-lined baking sheet and roast for ~12 minutes @ 350F, taking care not to burn (stir halfway through)
👉 Remove from oven, let cool and serve! ————————————————————————- #delishknowledge #hostessgifts #diyholiday #hostessgift #hostesswiththemostess #holidayseason #inmykitchen #diygifts #diygift

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4 out of 4 recipes I tested this morning were complete flops, so I remade an old favorite just to prove to myself that I’ve still got it. 😉💁‍♀️ I first posted this cranberry orange ginger bread back in 2015 and the updated version and photos are coming your way tomorrow! 🍊 Perfect for hostess gifts, teachers or Sunday afternoons when you really need things to start going your way. 💆‍♀️
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#delishknowledge #cranberryorange #cranberry #bread #baking #bakingfromscratch #veganbaking #veganbakingrecipes

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When in doubt, roast it. 💁‍♀️ The dry heat of the oven caramelizes the natural sugars in vegetables & fruits, which brings about the most amazing flavor. 💗 And, it's super easy! 👏 This is grapes & pears tossed with olive oil, fresh thyme, salt and pepper — then in the oven for 15-20 minutes in a 400F oven. Try it on crostini, grain bowls or maybe some Brie or an almond cheese ball. 🍇 🍐 👌🏻 #recipe #healthy #stlfoodie #vegetarian #healthyeats

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Snickerdoodle hummus! 🙌 I was on @showmestl last week showing you how to make this delicious dessert hummus! 💗 Low-sugar and packed with both plant-based protein & fiber. 👏 Try it with pretzels, sliced apples, pears, vanilla wafers... possibilities are endless! 😋 Recipe below! #ad ——————————————————————————-
1️⃣ Place in the base of a food processor 👉 1 (15.5oz) can @swbeans Garbanzos, drained and rinsed, 1/4 cup almond butter, 1/2 cup unsweetened applesauce, 1–2 tablespoons 100% maple syrup, 1/2 teaspoon vanilla and 1 teaspoon ground cinnamon.
2️⃣ Process until smooth and creamy, then place in a bowl and sprinkle with more cinnamon! 👌
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#delishknowledge #hummus #hummusrecipe #healthyfood #snack #snacktime #plantbasedrecipes #plantbasedsnacks #stlouis #stlbloggers #stlfoodie

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Instant Pot Oatmeal! 🙌 A game-changer when it comes to creating creamy, delicious bowls of steel cut oats in MINUTES. 💅 I used to be meh on hot bowls of oatmeal in the morning, but ever since discovering this hack I’ve become a total convert. 💆‍♀️👏 #AD
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Lightly sweetened & packed with fiber. 💪 Steel cut oats contain a special kind of fiber called beta glucans, which can lower blood cholesterol levels AND stabilize blood sugar levels. 🙏🏻 Not to mention @bobsredmill oats toast perfectly and taste amazing! Recipe below. 😘 —————————————————————————
1️⃣ Place into your Instant Pot/Pressure Cooker: 1 can light coconut milk, 1 cup water, 1 cup uncooked @bobsredmill steel-cut oats, 1/2 teaspoon ground cinnamon, 1 teaspoon vanilla, 1/8 teaspoon ground nutmeg + 1 tablespoon maple syrup.
2️⃣ Press “manual”’and cook for 7 minutes on high pressure. Natural release for 10 minutes, then quick release any remaining pressure.
3️⃣ Open lid and stir, then divide into two bowls and serve with fruit, chopped nuts/seeds and maybe some more maple syrup if ya want it! 💗 I pinkie-promise this is the BEST bowl of steel cut oats. Enjoy, enjoy, enjoy!
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#delishknowledge #healthyfood #breakfast #breakfastideas #oatmeal #oatmealbowl #instantpotrecipes #instantpot #veganrecipes #plantbasedbreakfast #plantbasedrecipes

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Company still in town? Then make this simple baked oatmeal for breakfast tomorrow! 🙌 BL and I LOVE this recipe so much, we served it the morning of our wedding! 💗 Takes just 10 minutes to assemble and perfect for a crowd. Recipe below, with more detailed instructions on the blog. 👇
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1️⃣ Preheat oven to 350F. Lightly grease an 8 inch dish.
2️⃣ Slice 1 large banana and place in a single layer in the dish, then set aside.
3️⃣ Mix together in a large bowl: 1 1/2 cups quick cooking oats, 2T packed brown sugar, 1/2 tsp. cinnamon, 1 tsp. baking powder & 1/4 tsp. salt.
4️⃣ In a separate bowl, whisk together 2 flax eggs (2T flax seeds + 4T water), 1/2 cup vanilla almond milk (or any kind of milk really), 1/3 cup 100% pure maple syrup, 2 tbsp. melted butter (I use Earth Balance, coconut oil also works.) Mix wet into dry.
5️⃣ Stir in 1/4 cup chopped walnuts (any kind of nut works or you can omit), then place in pan and bake for 30 minutes.
6️⃣ Remove, let cool slightly and serve the way we love it most: warm with more almond milk, chopped nuts and plenty of fresh fruit! ——————————————————————————-
#delishknowledge #plantbasedbreakfast #plantbasedbreakfastideas #breakfast #breakfastideas #brunch #breakfastclub #healthyfood #healthyeats #oatmeal

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Homemade Pasta > Thanksgiving Leftovers. 🙋‍♀️👏🙌 Thankful for extended family & my hunky baby daddy. 😘 #turkeyistired #pastaisbetter #homemadepasta #whenyousaywisconsinyouvesaiditall

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alex@delishknowledge.com

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About Alex

Alex Caspero is a Registered Dietitian, Plant-Based Chef, and mom living in St. Louis, MO. Join her for whole-food, vegetarian recipes tossed with a dash of nutrition tips. Learn more here.

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