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The Heartbeet
The Heartbeet

The Heartbeet

by Hannah Updegraff

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  • May 16, 2020

Avocado Gazpacho

Reading Time: 2 minutes This avocado gazpacho is creamy, spicy,...

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Spicy Vegan Queso
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  • May 5, 2020

Spicy Vegan Queso

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The Cherry Heartbeet Bars

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Hi there! My name is Hannah Updegraff. Welcome to my wellness blog where I combine my food and feelings! I’m the content creator, recipe developer, chef, and photographer behind the Heartbeet. I’m NYC based, drink matcha every morning, and love to travel. On my blog, you will find plant-based recipes that are gluten-free and dairy-free. I also share my relationship to food and how it’s evolved into something beautiful. ♡

theheartbeet.co

sweet potato curry lime soup ♥ I’ve been maki sweet potato curry lime soup ♥

I’ve been making this recipe since 2015. It’s one of my go-to recipe and it’s so cozy, healing, and soothing. I adapted it from a recipe that I learned in culinary school. this recipe has gotten me through a lot of interesting times. I think I will always remember this recipe of when I first started to heal my relationship food after dealing with an eating disorder and leaving the modeling industry. anyway, hope you enjoy 🥰

INGREDIENTS

♡ 2 medium-large sweet potatoes, diced
♡ 1 yellow onion, peeled + diced
♡ 2 garlic cloves, peeled + sliced
♡ 1 tablespoon of coconut oil
♡ 2 teaspoons of curry powder
♡ salt + pepper to taste
♡ 3 cups of veggie stock

OPTIONAL INGREDIENTS
♡ lime juice 
♡ lime slice 
♡ coconut milk drizzle
all for garnish ^

INSTRUCTIONS

♡ chop the onion and garlic and add to the bottom of the pot. chop the sweet potatoes and set aside in a bowl. prepare the liquid measurer with the veggie stock to set aside. 
♡ add salt + pepper to your pot with the onions and garlic. add the coconut oil and the curry powder. stir together with a spoon or spatula. cook on medium high heat until onions are translucent and fragrant. 
♡ add the sweet potatoes to the pot and then the veggie stock. bring to a boil and cover the pot keeping a small opening from the lid. bring heat down to low heat and let cook for 15-20 minutes. 
♡ remove lid and test the potatoes with a fork to see if they are mushy enough. remove pot from heat and pour mixture into a high speed blender. 
♡ blend and pour. add any garnishes. enjoy!

NOTES

♡ it’s also very yummy with crushed red pepper and a little bit of fresh ginger added. add in whatever your heart desires ♥

#theheartbeet #currysoup #sweetpotatosoup #currysweetpotato #coconutmilk #souprecipe #dairyfreerecipes #glutenfreerecipes #gfdf #creamsoup #cozyrecipes #warmsoup #winterrecipes #lime
let’s talk about ‘wellness.’ attn fellow whi let’s talk about ‘wellness.’ attn fellow white people:

as much as I love ashwaganda, quartz crystal, and breathwork- wellness is so much more than just that. what is wellness without addressing racism? can you really say that you care about everybody? how can we feel well if we don’t denounce white supremacy and if we don’t condemn racism?

wellness isn’t wellness unless everyone is included. wellness doesn’t belong to white women either. wellness is to condemn racism. It’s to speak out against injustices. wellness is listening to the details and there are a lot of details in silence. 

white silence = violence

something that bothers me is seeing ‘wellness’ instagrams and there is not one word about racism or blm anywhere. people will say they don’t want to be political, but this is a humanitarian issue. white supremacy and racism is harmful. 

I urge all of my white followers to post about condemning racism. I don’t want to see a bible verse or how everything is crazy right now- that’s not going to go very far on its own. explicitly say that you condemn racism. show that you really care. take action because actions speak louder than words. 

Black Lives Matter ♥
I don’t want to be nice. I remember one time som I don’t want to be nice. I remember one time someone told me in high school that I’m always going to be nice. It made me so mad. In fact, I was fuming. It’s because there are so many awful things that come with that word. Niceness is to be fake. It’s to be complicit. It’s to be a rule follower when the rules aren’t even worth it. It’s to look the other way when you witness abuse. It’s the smile you wear over the weight in your chest. Over so many important words left unsaid- The real ones. 

I’m not nice and I never will be. 

I am kind. There are certain things that compel me into thoughtful actions. Being kind means standing up when there is an injustice. It’s doing what your heart tells you to do even when it’s uncomfortable. This will piss off some people unlike niceness. Being kind is feeling the richness of the truth in your heart spread through you. It’s knowing you did the right thing and standing by yourself even if people are mad. It’s letting go of the people pleasing that is just oh so nice. It’s putting yourself first and taking your emotions seriously. It’s action inspired from the good in your own heart. It’s the bigger picture in life. It’s the higher good. 

Have you been kind to yourself today? You don’t have to be nice anymore ♥

#theheartbeet #nojusticenopeace #liveyourtruth #thatvoiceinyourhead #justice #peace #equality #wearamask #savealife #innertruth #mindbody #mindbodyconnection #attunedvibrations #niceness #kindness #kindnessiscontagious #takingaction #speakingtruth #empowered
feel what you eat and eat what you feel ∾ allow feel what you eat and eat what you feel ∾

allowing myself to eat intuitively has allowed me trust myself fully. there are no rules, guilt, or shame. my roadmap of my life is my inner compass and intuition. it allows me to access my own inner peace daily. it allows me to begin again whenever I start to feel overwhelm. 

the lifestyle I adopt today within eating intuitively is a flexitarian lifestyle. I recognize myself as an ever changing individual. my food today could be my poison another day. I honor my cravings as well as honoring the well-being of the planet and who I am in this very moment in time to the best of my ability. when I allow myself to let go of control, I find myself making food choices that are aligned to my mind, body, and planet. 

for me being a flexitarian means eating a mostly plant-based diet, eating fresh seafood, and the occasional chicken soup.  I listen to my body and what gives it the most energy.

here’s a photo of my matcha pancakes which always energize me (gluten-free, dairy-free, and vegan)♥

#theheartbeet #matchapancakes #matcha #greenpancakes #veganpancakes #dairyfree #glutenfree #gfdf #veganrecipes #flexitarian #intuitiveeating #intuitiveeater #listentoyourbody #healthcoach #healthcoaching #iinhealthcoach
You aren’t a sum of your past. Be sure to honor You aren’t a sum of your past. Be sure to honor your health in the now. Did you do terrible things to yourself before? Did you eat until your whole body hurt? Did you starve until your whole body hurt? It doesn’t matter! Intuitive eaters choose again and choose out of love. Your past is not important. It’s all about the present moment and how you feel NOW. What is your body telling you NOW? Assess the way you feel in each moment. The future and the past are not your responsibility. Each moment you have a chance to make an educated choice for your body and mind. Intuitive eating is all about being present with your body, loving it, accepting it, and listening to it. Adding in some gentle nutrition and nourishment will help you thrive without having to restrict yourself ♥

#theheartbeet #intuitiveeating #intuitiveguidance #intuitivehealer #followyourheart #followyourintuition #selflove #powerofnow #presentmoment #yogaeverydamnday #beetlatte #pinklatte #pinkaesthetic #goingwithin #froth
don’t throw out your carrot greens! they’re p don’t throw out your carrot greens!

they’re packed with nutrients, contain a ton of vitamin C, and help the kidneys filter toxic substances from the blood ♥

they are also really pretty and add something extra beautiful on toasts, soups, or salads 🍃

here’s my toast recipe I had for breakfast:

INGREDIENTS

♡ 1 slice of GF toast
♡ white mushrooms, sautéed + thinly sliced
♡ olive oil for sautéing 
♡ violife vegan cream cheese
♡ smoked paprika 
♡ garlic powder
♡ bagel seasoning
♡ carrot greens
♡ s + p

INSTRUCTIONS

♡ in a pan add olive oil, salt, pepper, and thinly sliced mushrooms. turn stove to medium high heat and cook until brown on both sides. 
♡ add in garlic powder and smoked paprika and cook a little more. then set aside. 
♡ toast bread and add vegan cream cheese to it. then add the mushrooms. then the carrot greens and bagel seasoning. 

NOTES

♡ leave the mushrooms alone to cook. the hardest thing to do is nothing but letting them be will allow them to cook fully on each side. this means don’t stir with spatula for a hot minute until you notice some browning. 

I love you all and I hope you eat something yummy today! ♥

#theheartbeet #healthcoach #iinhealthcoach #iin #holistichealthcoach #glutenfree #dairyfree #intuitiveeating #intuitivemovement #mindbody #trustyourintuition #intuitivehealer #emotionalintelligence #nourishyourbody
I used to be so consumed my comments made about my I used to be so consumed my comments made about my body from others including myself. the comments would stimulate a vicious cycle of emotional eating and it only started to make sense to me when I realized that this is just an external cue. the external cues are information perceived through the senses that are happening outside of the body. this could also be how much food is on your plate or an ad on tv. these things can stimulate hunger based off what is happening outside of you. 

internal cues are the opposite. it’s listening to hunger and satiation by going within. without seeing or hearing about something, it’s possible you may be hungrier or less hungry than you think. the best way to do this is to close your eyes and feel the sensations in your body. take a couple of deep breaths and notice what you need without outside influences. this of course, can be applied to a lot in life. all of your answers are within. don’t let outside influences destroy the accuracy of your own truth ♥

learning about eating based off my internal cues has changed my life and has helped me tap into my intuitive eating lifestyle. if you’re looking for a health coach DM me. I would love to help guide you to a beautiful relationship with food ✿
a bite of my favorite cookie: matcha white chocola a bite of my favorite cookie: matcha white chocolate coconut oat ٩꒰ ˘ ³˘꒱۶~♡

reminder to enjoy some holiday treats. recipe on the blog. which kind of cookie is your favorite? 

#theheartbeet #matchacookies #matchalover #christmascookies #matchadesserts #edrecoveryjourney #edrecovery #loveyourself #whitechocolate #whitechocolatecookies #glutenfreecookies #glutenfree #dairyfree #matcharecipes
I no longer fear food ♡ I used to fear food so I no longer fear food ♡

I used to fear food so much that I would think about it all the time. It ruled my life and was the only way I felt in control of everything. 

even though I felt “in control” this restrictive mindset isolated me from myself and other people. I kind of lost sight of myself and in the quest of barely eating anything, I felt like I really didn’t know myself at all. 

I was caught in this toxic cycle of overthinking foods, but it was never really about food. It was about feeling accepted, validated, loved, and the list goes on. 

and it’s normal to want those things... but when I took my obsession off food and onto other things, that’s when I started my journey to healing. and it wasn’t overnight. It was a very slow process. 

food is so much more than food itself- it’s your passions, your relationships, your career, and anything that feeds your soul. 

when I left modeling to heal my relationship to my body and food, I felt like I was giving up a huge part of myself which is the fashion side of me (a very big side of me). but it’s not true. 

I make my food my style! It is an expression of who I am. don’t forget that you can bring your passions anywhere you go. put your passion and your authentic self into everything you do 🌸💐🥰
run run run as fast as you can! this is my new and run run run as fast as you can! this is my new and improved recipe for my infamous matcha men! last year I adapted a gingerbread cookie recipe and it was much more difficult to make. this one is super easy and 100% created by me. I love matcha men because they are mean and green yet sweet and a little spicy. the perfect treat for this holiday season! also egg free and vegan (っ˘ڡ˘ς)

MATCHA MEN

DRY INGREDIENTS

♡ 1/4 cup coconut sugar
♡ 1 cup gf flour
♡ 1 tbsp matcha powder
♡ 1 tbsp flax meal
♡ 1/2 tsp baking soda
♡ 1/4 tsp of sea salt
♡ 1 tsp ground ginger 
♡ 1 tsp cinnamon
♡ 1/4 teaspoon all spice

WET INGREDIENTS 

♡ 1/4 cup applesauce
♡ 1/2 cup maple
♡ 1 tsp vanilla extract
♡ 1 tbsp coconut oil, melted

INSTRUCTIONS

♡ preheat oven to 350 degrees
♡ mix dry ingredients in a large bowl
♡ mix wet ingredients into another bowl
♡ add the wet ingredients to the dry ingredients and stir. eventually mix with your hands and form into a ball of dough. 
♡ put ball of dough into the large bowl and cover in the fridge for 30 minutes
♡ clean counter and sprinkle AP GF flour onto it. get dough and sprinkle flour onto it so it doesn’t stick to the rolling pin/counter. 
♡ roll out dough until it’s pretty thin. get cookie cutter and cut out matcha man. 
♡ place matcha man onto parchment on a baking tray and put in oven for 10 minutes. when you take them out, strain some matcha over them!

NOTES

♡ dough may be a bit sticky at first. in this case add more flour. In the opposite case, wet hands but not too much. slowly dampen or dry dough until it’s the most workable. 

#matchamen #icreatedthematchaman #matchaman #gingerbreadman #matchacookies #matchadessert #matchalover #matcharecipes #holidaytreats #holidaycookies #christmascookies #runrunrunasfastasyoucan #imthematchaman #matchapowder #matchagreentea
my go-to meal these days 🥰🌸 I eat mostly pl my go-to meal these days 🥰🌸

I eat mostly plants but I consider myself to be a flexitarian. salmon is one food that has helped my depression. It always gives me so much energy and it makes me feel the most productive. I love the combination with fresh and spicy flavors too! spicy salmon boats are the best (っ˘ڡ˘ς)

how do you guys get a serotonin boost?

INGREDIENTS

♡ 4 oz salmon, baked
♡ olive oil 
♡ 4-6 romaine leaves 
♡ spoon of mayo + hot sauce, mixed
♡ 1/2 sweet potato, roasted
♡ 1 bell pepper, roasted 
♡ 1/2 avocado, diced
♡ 1/4 cup leftover brown rice
♡ salt and pepper 

INSTRUCTIONS

♡ bake salmon with olive oil, salt, and pepper at 375 for 10 minutes
♡ chop and dice sweet potato and bell pepper and mix in a bowl with olive oil salt and pepper. 
♡ take salmon out of oven and set aside. bring oven temp up to 400 degrees. cook sweet potatoes and pepper for 30 minutes. 
♡ mix mayo and hot sauce (I used cholula) in a cup until desired spiciness. put romaine leaves onto a plate and spread the hot mayo to cover it. 
♡ cut salmon into pieces and add into the romaine with hot mayo and the add the brown rice and diced avocado and finally the roasted veggies when they are done!

#theheartbeet #spicysalmon #salmontacos #gotomeal #saladrecipes #saladislife #saladsofinstagram #avocadosalad #spicymayo #roastedsweetpotatoes #roastedredpeppers #salmonrecipe #energizing #hotsauces
matcha white chocolate coconut oat cookies ♡ so matcha white chocolate coconut oat cookies ♡

soooo happy with the way this turned out. I’ve been testing this recipe for so long. mostly bc I messed up making the vegan white chocolate many times but now I’ve finally got it and this flavor combo is out of this world amazing! ☺️

DRY INGREDIENTS

♡ 1 cup of GF flour
♡ 1/4 cup of rolled oats
♡ 1/2 cup of unsweetened shredded coconut 
♡ 1/4 cup coconut sugar 
♡ 2 tablespoons flax meal 
♡ 1/2 teaspoon baking soda
♡ 1/8 teaspoon of sea salt

WET INGREDIENTS

♡ 1/4 cup of coconut oil
♡ 1 tbsp of rice or nut milk
♡ 1.5 teaspoons of matcha in 4.5 teaspoon water
♡ 1/4 cup maple syrup
♡ 1/2 teaspoon vanilla extract

CHIPS/CHUNKS

♡ 1/2 cup of df white chocolate chips (will be sharing this recipe in my blog post later today)

DIRECTIONS

♡ preheat oven to 350 degrees
♡ mix dry ingredients in a bowl
♡ mix wet ingredients in another bowl
♡ add the wet ingredients to the dry ingredients and mix
♡ add white choc chips and fold in. roll the dough into balls and press and shape into small circles on parchment on the tray. 
♡ bake at 350 degrees for 10 min

OPTIONAL ADDINS 

♡ roughly chopped macadamia or pistachio nuts 

#matchacookies #theheartbeet #matchalover #matcharecipes #whitechocolatechips #coconutcookies #oatcookies #glutenfreecookies #dairyfreecookies #greencookies
thanksgiving salad ♡ all these flavors remind me thanksgiving salad ♡ all these flavors remind me of this holiday/time of year. It’s super easy, sagey, creamy, and crisp 😌

SALAD

♡ brussel sprouts, roasted
♡ 1/2 apple, thinly sliced
♡ sweet potato, diced + roasted
♡ olive oil
♡ salt + pepper
♡ pumpkin seeds
♡ pomegranate seeds
♡ arugula
♡ microgreens

DRESSING

♡ vegan sage pasta sauce (see in my posts)

INSTRUCTIONS

preheat the oven to 400 degrees. put parchment paper on a baking tray. set aside. dice sweet potato and slice the brussel sprouts thinly (cut off the bottoms too and cut in half first). put brussels and sweet potato into a bowl. mix in olive oil, s + p and mix together. put onto the tray and spread it out. put in the oven for 30 min. make the vegan sage pasta sauce. set aside. slice the apple. In a large bowl add all the salad ingredients and dressing (or sauce lol). 

#thanksgiving #thanksgivingsalad #fallsalad #fallharvest #glutenfree #dairyfree #dairyfreesalad #saladsofinstagram #brusselsprouts #sweetpotatoes #pomegranate #harvestsalad #fallharvest #dfgf #theheartbeet
♡ choc-hazelnut smoothie bowl ♡ have any of y ♡ choc-hazelnut smoothie bowl ♡

have any of you guys ever eaten a whole jar of nutella? I know I have 😆 that’s why I created a healthier option to get those good flavors and cravings in without feeling absolutely horrible afterwards. This bowl is simple, easy to digest, and filling. I’m always looking for new ways to deconstruct my cravings in a healthy way. Here’s the recipe for this smooth chocolatey, creamy goodness:

♡ INGREDIENTS

♡ 1.5 bananas, frozen 
♡ 2/3 cup of hazelnut milk
♡ 1 heaping tbsp of choc hazelnut butter
♡ 1/4 tsp of vanilla extract
♡ 2 ice cubes
♡ 1 pinch of sea salt

♡ TOPPINGS

♡ hemp seeds
♡ cocoa nibs or chips
♡ crushed hazelnuts
♡ coconut flakes 
♡ choc hazelnut butter

PS. nocciolata choc hazelnut butter with the squirrel logo lol has a dairy free kind!

#theheartbeet #hazelnuts #nutella #nutellabowl #nutellaalternative #smoothiebowl #chocolatehazelnut #riboflavin #b6 #vitamins #minerals #healthyindulgence #cocoa #cocoanibs #superfoods #antioxidants #frozentreat
♡ vegan sage pasta sauce ♡ made this recipe a ♡ vegan sage pasta sauce ♡

made this recipe a little while ago and probably going to shoot it again. I was going to wait for when I had bright light but here we are haha. it’s super creamy and sagey and it looks green here because I used it on GF spinach pasta. It’s normally a beige tone. this recipe is for about a bowl so if you’re making it for the whole pasta, double the batch. 

♡ INGREDIENTS ♡

♡ 2 tablespoons of olive oil
♡ a dash of sea salt
♡ 1 garlic, minced
♡ 1 handful of sage, thinly sliced (chiffonade then rough chop)
♡ 1/4 cup rice milk
♡ a squeeze of lemon juice
♡ 1 small spoon of tahini 
♡ 1 tsp of nutritional yeast 

♡ INSTRUCTIONS ♡

♡ heat up olive oil in a pan with garlic and sage. cook for a minute or two. the key is to get a fragrant smell from the sage. 
♡ add the rest of the ingredients and stir until emulsified (the lemon is crucial for this). 
♡ pour over fresh pasta and enjoy ☺️

#theheartbeet #sagesauce #brownbuttersage #sagecheese #creamysage #pastasauce #pastasauces #veganpastasauce #glutenfreepasta
pumpkin pie superfood latte ♡ ♡ 3 tablespoons pumpkin pie superfood latte ♡

♡ 3 tablespoons of pumpkin purée
♡ 2 tablespoons of maple syrup
♡ 1 teaspoon of pumpkin spice 
♡ 1/2 teaspoon of maca powder
♡ 2 cups of dairy-free milk (I used rice)

♡ mix the pumpkin purée with the maple in a pot on low heat. add the spice and powder, then stir. pour in some milk and stir. pour in more as it emulsifies and bring up the heat. pour into your favorite mug ♡

#theheartbeet #pumpkinpielatte #pumpkinlatte #pumpkinpie #pumpkinspice #pumpkinspicelatte #pumpkinrecipe #pumpkinrecipes #pumpkinseason #superfoodlatte #superfooddrink #macalatte #maca #maplelatte
♡ pink cheese ♡ I put this beetiful cheese in ♡ pink cheese ♡

I put this beetiful cheese in the heartbeet salad, but it’s also really amazing with hemp seeds on top with sesame crackers. It’s packed with vitamins and minerals and has a beautiful hue to brighten up any salad, veggie, or cracker 💖 ps. my sister said it’s fire 🔥 go give it a try - recipe in the link in bio 🥰

#theheartbeet #pinkcheese #beetcheese #vegancheese #dairyfreecheese #spicycheese #veggiecheese #dairyfreerecipe
♡ matcha pancakes ♡ I know what’s for break ♡ matcha pancakes ♡

I know what’s for breakfast tomorrow! 😙 this recipe has always made me feel so happy and energized. and it tastes like real, good pancakes despite being dfgf + vegan. I like to replace butter with coconut oil and let it melt btw the stack. the matcha dust and maple pour makes it extra magical too 🌥 recipe in the link in bio 

#theheartbeet #matchapancakes #matchalovers #matchaaddict #matchatea #matchalover #matchadessert #pancakes #glutenfreepancakes #dairyfreepancakes #greenpancakes
♡ matcha mornings ♡ wrote a little poem about ♡ matcha mornings ♡

wrote a little poem about what grounds me each day: matcha mornings. it’s a step by step photo series of magic. up on the blog now. link in bio ♡

#theheartbeet #matchamornings #whisked #matchamorning #morningmatcha #greenteapowder #matchapowder #matchadust #matchalatte #matchalover #matchalove #foodandfeelings #intuitiveeating #intuitivehealer #intentionsetting
♡ when your matcha flower latte goes perfectly w ♡ when your matcha flower latte goes perfectly with your @moodyceramicsmtl candle. this sparks so much joy 💐👌 what’s your favorite drink?

♡ recipe on the blog

#theheartbeet #matchaflowerlatte #matchalatte #matcharoselatte #matchavioletlatte #matchalove #matchatea #matchaaddict #matcharecipes #matcharecipes #pinkaesthetic
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