the full helping logo
  • Categories
    • Recipes
    • Nutrition
    • Well Being
    • Food & Healing
    • Weekend Reading
    • Lifestyle
  • About
  • Services
  • Recipe Index
  • Books
the full helping logo
  • Categories
    • Recipes
    • Nutrition
    • Well Being
    • Food & Healing
    • Weekend Reading
    • Lifestyle
  • About
  • Services
  • Recipe Index
  • Books
  • Categories
    • Recipes
    • Nutrition
    • Well Being
    • Food & Healing
    • Weekend Reading
    • Lifestyle
  • About
  • Services
  • Recipe Index
  • Books

The New Veganism

Gluten Free
The New Veganism: Chilled Cucumber and Avocado Soup with Mango Salsa
The New Veganism: Strawberry Vanilla Coconut Ice Cream
Gluten Free
The New Veganism: Raw Vegan Strawberry Vanilla Cheesecake
The New Veganism
My Favorite Green Smoothie with Avocado
The New Veganism
My Favorite Vegan Pesto Recipe
Snacks
Choose Your Own Snack Bar Adventure: 5 Minute, No Bake, Customizable Vegan Granola Bars
Gluten Free
Easy Vegan Entertaining: Polenta Squares with Sundried Tomato and Walnut Tapenade
Gluten Free
Coconut Milk Rice Pudding with Citrus and Ginger
Raw
The Many Faces of Cashew Cream: A Vegan Cook’s Secret Weapon!
Dinner
Farro with Leeks and Balsamic Roasted Brussels Sprouts
The New Veganism
Perfect Vegan Pumpkin Pie.
Toasted Almond and Coconut Quinoa Porridge, and Five Other Ideas for Non-Traditional Hot Cereal

    Hi! I'm Gena.

    I'm a registered dietitian (RD), food blogger, recipe developer, and cookbook author. In this space you'll find nourishing vegan recipes, reflections on mindfulness and self care, and resources to help you explore an informed and compassionate relationship with food.

    Read More About Gena

    Quick Links:

    • Weekend Reading
    • Recipe Index
    • Books I Wrote
    • Work With Me

    Get an even bigger helping.

    Crafting a thoughtful, practical newsletter is part of my goal to help you approach vegan cooking with a sense of ease and confidence! Each week, you can expect accessible recipes and links to thought-provoking articles.

    "*" indicates required fields

    Name*
    This field is for validation purposes and should be left unchanged.

    follow along & connect

    • Pinterest
    • Instagram
    • facebook
    • twitter
    • email

    thefullhelping

    🍽 dietitian
    👩‍🍳 food blogger
    📚 cookbook author
    🌱 vegan
    📍 NYC

    Gena Hamshaw, MS, RD
    Chickpea burrito bowls!!! An easy, colorful summer Chickpea burrito bowls!!! An easy, colorful summer bowl that’s so very easy to meal prep ✨
〰️
SWEET POTATOES
3 medium or 2 large sweet potatoes, cubed 
1 1/2 tablespoons avocado oil
Kosher salt and freshly ground black pepper
CHICKPEAS
1 1/2 cups cooked chickpeas (1 14.5-ounce can)
2/3 cup salsa
BOWLS
4 cups chopped romaine lettuce
2 cups shredded cabbage
2 cups cooked brown rice or quinoa
1 cup halved cherry tomatoes
1 cup cashew queso (https://www.thefullhelping.com/truly-amazing-cashew-queso-sauce/) or another vegan sauce you love
〰️
1️⃣ Preheat your oven to 425F. Toss the sweet potatoes together with the oil and some salt and pepper, then transfer them to a baking sheet. Roast for 30-35 minutes, or until the potatoes are tender and browning and crisping at the edges. Stir the potatoes on the sheet after 15 minutes of baking, and check them for doneness starting at 25 minutes.
2️⃣ While the potatoes roast, heat a skillet or frying pan over medium low heat. (Nonstick is best.) Add the chickpeas and the salsa to the skillet. Cook the chickpeas, stirring every couple of minutes, until the salsa has reduced and the chickpeas are warm and coated with the salsa, about 5-7 minutes.
3️⃣ Layer the romaine and cabbage in bowls or storage containers. Divide, the rice, chickpeas, sweet potatoes and tomatoes between the bowls. Drizzle with cashew queso or another sauce. Enjoy!
.
.
.
.
#veganmealprep #plantbasedmeals #plantbasedmealprep #mealprep #veganbowl #veganbowls #chickpeas #veganlife #plantbaseddiet
    A year ago today I took my first class with @betha A year ago today I took my first class with @bethanyalyons at @lyonsdenpy, and life changed. Nearly 365 classes later, I’ve formed so many wonderful friendships, rooted myself in community, and become a little more courageous than I was before. When I moved apartments this summer—in large part to reduce my yoga commute—it was about much more than relocation. It was about starting over. “I don’t think you’d have been able to do this without your yoga,” my mom said. She’s right.
〰️
I’ve gotten on my yoga mat the morning after every wonderful and awful thing that has happened in my life for the past decade and a half—and on the countless mornings after all of the quiet, everyday things that happened in between. My relationships with fellow practitioners and teachers have been some of the most important and cherished ones I’ve had.
〰️
It was possible for me to stay in touch with family and friends through quarantine in 2020, but the loss of studio practice was heartbreaking for me in a way that I can only fully realize now. For those of us who live on our own—and especially for those of us who have had a very strong need to create chosen family in life—there was no adequate replacement for shared, communal spaces. I don’t only mean yoga studios, but also houses of worship, recovery meetings, community potlucks or gatherings, and more. I’ll never take for granted the magic of these shared spaces and the co-created energy that they’re home to. I treasure them more than I ever have—and my gratitude today is overwhelming.
〰️
Here’s to being together, not only in spirit, but also in body and breath. We’ve proven that we can survive without that, at least for a while, but life sure is richer and more meaningful with it ✨
.
.
.
.
📷: @zackt.nyc 
#community #gratitude  #deniversary #becourageous
    Try this sesame citrus soba salad for your #veganm Try this sesame citrus soba salad for your #veganmealprep! This is a Power Plates recipe that I hadn’t made in a while (thanks for the votes in my stories 😉). Was reminded how much I like it for summer, and also that this recipe is allll about the sauce. Here’s how:
〰️
SALAD
8 oz soba noodles
3 carrots, grated 
1 1/2 cups shredded red cabbage
1 1/2 cups shelled edamame, steamed
1/2 cup chopped fresh cilantro
DRESSING
1/3 cup tahini or almond butter
1 tablespoon orange zest
6 tablespoons freshly squeezed OJ
2 tablespoons freshly squeezed lime juice
1 1/2 tablespoons tamari
1 clove garlic, minced
1 tablespoon minced or finely grated ginger, or 1 teaspoon ground ginger
1 teaspoon toasted sesame oil Pinch of red pepper flake

1️⃣ Cook and rinse soba noodles according to package instructions.
2️⃣ Combine dressing ingredients in a small bowl and whisk until well blended.
3️⃣ Meal prep for the week by dividing the noodles, veggies, and cilantro into containers. Divide the dressing into small containers (love mine from @wandpdesign). Cover and store till you’re ready to eat, OR toss all ingredients together and serve right away. Enjoy!
〰️
Nothing like having a sunny, colorful, ready-to-eat lunch ready as a new eeek begins ✨
.
.
.
#vegetarianmealprep #mealprep #plantbasedmealprep #veganrecipes #veganrecipeshare #veganlunch
    Vegan spinach lasagna rolls! I was soooo happy to Vegan spinach lasagna rolls! I was soooo happy to have these waiting for me at the end of my long work days this week ❤️ Here’s how 👇
〰️
VEGAN RICOTTA
3/4 cup raw cashews, soaked for at least 2 hours and drained
1 tablespoon lemon juice
2 tablespoons nutritional yeast 
1 teaspoon salt
1/4 teaspoon garlic powder
Pinch freshly ground black pepper
14-16 ounces firm or extra firm tofu
10 ounces frozen, chopped spinach, cooked according to package instructions and pressed in a colander to remove extra moisture
LASAGNA ROLLS
16 lasagna noodles 
24 ounces (2 1/2 cups) marinara sauce, store-bought or homemade
〰️
1️⃣ Preheat the oven to 350F and lightly oil a large, rectangular (9" x 13" x 2.5") baker.
2️⃣ Bring a large pot of salted water to boil. Add the lasagna sheets. Cook according to package instructions (probably 10-12 minutes), or until tender.
3️⃣ Place the cashews into a food processor. Add two tablespoons water, lemon juice, nutritional yeast, salt, garlic powder, and pepper. Pulse a few times, then process for about a minute. Crumble the tofu into the processor.
4️⃣ Continue processing for another 2 minutes, stopping a few times to scrape the sides of the processor down. When the ricotta is completely creamy and smooth, stop the processor. Taste and adjust the salt/pepper/lemon to your liking.
5️⃣ Transfer the ricotta to a mixing bowl and add the chopped spinach. Mix well.
6️⃣ Spread 3/4 cup of the marinara sauce into baking dish.
7️⃣ Spread about 1/4-1/3 cup ricotta over each cooked lasagna noodle. Roll them up and arrange them in the baking dish in rows. Top them with the remaining marinara sauce.
8️⃣ Cover the dish with foil and transfer to the oven. Bake for 15 minutes, covered. Remove the foil and bake for another 15-20 minutes, or until the sauce is thick and bubbling. Serve!
.
.
.
#vegancomfortfood #veganpasta #pastapasta #lasagna #veganrecipe #plantbasedrecipe #plantbasedfood #veganlife #veganeats #veganaf
    A week of #veganmealprep! 💪 〰️ This was my A week of #veganmealprep! 💪
〰️
This was my first week of doing real cooking in the new place. The highlights:
✔️ The Marrakech bowls from Power Plates, which have roasted veggies, a bulgur pilaf with pine nuts & raisins, greens, chickpeas, and lemon tahini dressing
✔️ My protein packed vegan chili lime tempeh tacos (recipe is on my blog)
✔️ @the_tofurky_company deli slices, lettuce, and tomato sammies on @daveskillerbread
✔️ Some salads with quinoa, lentils, and roasted beets
✔️ Dinner with a friend at @barpasqualeny (love!), which included salads, a chickpea crispbread with eggplant dip, and a perfect vegan pomodoro (thanks @chefryanhardy!)🍝
〰️
And that was the week. Felt nice to eat some home cooking as I continue to settle in. What should I prep this week?!
.
.
.
.
#plantbasedmeals #veganmeals #plantbasedmealprep #veganlife #veganlifestyle #plantbaseddiet #plantbasedfood #vegandietitian #veganrd #vegannutrition #vegancooking
    Chili lime tempeh tacos are one of my favorite lun Chili lime tempeh tacos are one of my favorite lunches for summer! Here’s how you make ‘em.
〰️
TACOS:
1 8oz block tempeh, crumbed
1 1/4 cups veg or vegan no-chicken broth
1/3 cup freshly squeezed lime juice
1 T + 1 t tamari or soy sauce
2 t avocado oil
1 t tomato paste
1 t dried oregano
1/2 t smoked paprika
1/2 t chili powder
1/4 t onion powder
1/8 t garlic powder
8 6-inch corn or wheat tortillas
1 cup corn kernels (fresh, defrosted or canned)
2 cups chopped romaine
〰️
DRESSING:
1/2 small avocado
2 T olive oil
1/2 cup water
2 T white wine vinegar
1/2 t fine salt
1/4 cup packed basil leaves
〰️
1️⃣ Bring the broth, lime juice, and tamari to a simmer in a small saucepan. Pour it over the tempeh. Cover the tempeh and allow it to marinate for 1 hour, or up to overnight. 
2️⃣ While the tempeh marinates, make the creamy avocado dressing (or another dressing of choice).
3️⃣ Strain the tempeh, reserving the marinade. Heat the oil in a frying pan over medium heat. Add the tempeh crumbles, tomato paste, and 1/4 cup of the reserved marinade. Cook for a minute or two. Sprinkle the seasonings over the tempeh and stir again. Cook, stirring frequently, for 4-5 minutes, or until the tempeh is becoming crispy and lightly browned.
4️⃣ To prepare your tacos, you can wrap them in foil and warm them in a 350F oven for 10 minutes. You can also toast them over an open burner with a very low flame, using tongs.
5️⃣ Divide the tempeh among the tacos. Top each taco with some fresh corn and chopped romaine. Drizzle each taco with the creamy avocado dressing. Serve 🙌
.
.
.
#veganrecipe #veganrecipes #veganlunch #easyveganmeals #vegetarianlunch #plantbasedlunch #plantpower #plantpowered #plantbaseddiet #plantbasedlifestyle
    Load More Follow on Instagram

    Privacy Policy
    © copyright the full helping | site by kc + mtt | Support by Foodie Digital

    • Categories
      +
      • Recipes
      • Nutrition
      • Well Being
      • Food & Healing
      • Weekend Reading
      • Lifestyle
    • About
    • Services
    • Recipe Index
    • Books