Emily Rose Shaw

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Emily Rose Shaw

Plant-based lifestyle coach
Guiding you to to slim down and get healthy for good
Whole food recipes. Natural beauty. Eco-friendly lifestyle.

Holistic wellness. Emily Rose Shaw is a certified Integrative Nutrition Health Coach and Plant-Based Lifestyle Expert based in Los Angeles, CA. Growing up with many aspects of the Vedic lifestyle, she brings ancient Ayurvedic practices for modern living into her programs. Her work is rooted in practical lifestyle shifts and a holistic view of the plant-based lifestyle for real, life-long results i

n weight loss/management, disease prevention/management and natural beauty that are fun, effective and easy to adhere to. She also focuses on an eco-conscious lifestyle, teaching simple swaps and easy everyday habits that add up to massive change for our health and the environment. Emily holds a degree in Health and Human Physiology from the University of Iowa and a certificate from the Institute for Integrative Nutrition. She also holds multiple certificates in plant-based culinary from the world’s premier plant-based food innovator, Matthew Kenney Cuisine, where she also worked as an online instructor, teaching hundreds of students from all around the world the magic of plant-based cuisine for more than three years.

31/03/2020

Cleansing Quarantine Kitchari
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Traditional kitchari, the wonderfully cleansing, easy to digest delicious stew from the Ayurvedic tradition usually calls for lots of different whole spices. While I actually prefer that, when there is limited ingredient availability you can still make it with a simple curry powder blend. I also added some untraditional garlic and onion to help boost your immune system at this time. ❤️ Watch in Stories as I go through the steps to make it!
✨Serves 2-3
4+ cups purified water, or low-sodium vegetable stock
½ cup split mung dhal (split, hulled mung beans) such as from
½ cup white basmati rice, or quinoa
½ cup diced red onion
2-3 garlic cloves
1 heaping cup chopped vegetables (any seasonal vegetables such as carrot, zucchini, celery, green beans, radish, etc.)
1 tablespoon ghee such as from , or coconut oil
1 heaping teaspoon curry powder
¼ teaspoon cinnamon powder
1 teaspoon grated fresh ginger
1-2 cups leafy greens (spinach, Swiss chard, mustard greens, etc.), washed and chopped
2 tablespoons lemon or lime juice
1-2 teaspoons coconut nectar, or maple syrup
Pink or sea salt and pepper to taste
Optional: coconut milk to drizzle over the finished dish, sauerkraut, fresh avocado slices and/or cilantro leaves.
1. Put 4 cups of low-sodium stock or purified water in a large pot and begin bringing to a boil.
2. Wash the rice and mung dhal together in a bowl - swish the water around a few times and drain. Do this 2-3 times until the water runs clear, drain one final time and add to the stock.
3. Bring to a boil, then reduce to simmer.
4. Chop the onion, garlic and vegetables, then add to the rice and dal mixture after it’s started to break down. If the stew is looking very thick, add a bit of water.
5. Meanwhile, in a small saucepan, melt the ghee or coconut oil over low-medium heat. Add a drop of water – if it sizzles, it’s hot enough for the spices. Add the ground spices and fresh ginger, stirring frequently. Cook for about 20 seconds, being very careful they don’t burn.
6. Add to the big pot of kitchari along with the fresh greens. (continued in comments)
Photo by ❤️

26/03/2020

Kitchari C L E A N S I N G 🍋

As we enter into Spring, and while we’re all at home with limited ingredient availability, gentle cleansing seems the most natural thing to do for our body, mind and spirit. In Ayurveda, cleansing with kitchari (lentils and rice) is a common practice as it’s easy to digest when prepared properly, thereby allowing the digestive system a break while providing key nutrients simultaneously. Plus, it’s delicious and sooo comforting! 😋
There are endless variations with all types of seasonal veggies and spices, and is the perfect base for all those immune-strengthening ingredients we need such as fresh grated ginger, turmeric and garlic.
Inspired by I’m going to be kitchari cleansing next week, and I invite you to cleanse along with me! The basics are just lentils (red lentils are quick cooking) or split mung beans, rice and/or quinoa, some spices like curry powder/cumin/coriander/turmeric/mustard seeds ginger and vegetables to go in. I’ll post a basic recipe formula tomorrow if you’d like to join in the fun 😊
Feel free to DM me if interested! I’m here to help during this challenging time. Sending love to all ❤️

25/03/2020

NAVARATRI //The 9 Days of Mother Divine ✨

“The celebration of Navaratri is universally significant as it is an important time to honor the qualities of the divine feminine - unconditional love, compassion, abundance, wisdom - that are inherent within us and are awakening now to serve the transformation of humanity.” - Sai Maa 🌺
Whenever I feel some fear creep in, I gravitate even more strongly to my roots in aspects of the Vedic culture that I grew up with. 🕉
Today marks day 1 of this Vedic tradition and I’m honoring it by spending some more time in nature and thinking of how I’d like to transform during this time, calling on my strengths to serve at an even greater level. Choosing to focus on what I can control, and choosing to surrender to the rest. 🦋
What does the divine feminine mean to you? 🌸

24/03/2020

GRAIN-FREE, QUARANTINE C O B B L E R ✨

Last night after a challenging day I sent myself to the kitchen to whip up dessert 😂 I wanted to make something sweet and comforting but low sugar because 😊 I was inspired by Clean Eats cookbook (great whole food cookbook for all types of eaters btw) and so adapted their wonderful recipe for Blackberry Cobbler.

Apple, Date and Raisin Cobbler🍎
⚡️That you can eat for breakfast⚡️

3 apples, medium sized (I used Pink Lady - or whatever fresh fruit you can find such as berries, pears, or a mix, anything seasonal)
1 teaspoon ground spices (cinnamon, cardamom and ginger is amazing)
1/2 cup raisins
1/2 cup dates (Medjool is nice and moist)

1-2 teaspoons ghee or coconut oil, to grease your pan

2 cups nuts (whatevs you got - almonds, pecans, cashews, Brazil nuts, walnuts, etc. - choose 2 kinds)
1/4 cup shredded coconut
couple dashes whatever spice you like - cardamom, cinnamon, ginger, etc.
2 Tablespoons liquid sweetener - some I like are coconut nectar, maple syrup, date syrup or yacon syrup
1 Tablespoon ghee or coconut oil, melted
2 teaspoons vanilla extract

Preheat oven to 350 degrees F

Make the filling first. Peel and cut your apples into same-size pieces. Add to a mixing bowl, then mix in your spices. Carefully de-seed your dates, chop into little pieces and add them along with the raisins to the bowl and mix well. Set aside.

Oil a baking pan - any shape will do, I used a 9x4 inch loaf pan. Spread your fruit mixture evenly across the bottom.

To make the topping, add the nuts to a food processor and pulse until crumbly but not too fine. Add the rest of the ingredients and pulse until thoroughly combined but still chunky.

Sprinkle the topping evenly over the fruit. Bake for about 30 minutes, or until the top is nicely browned (might be more or less, depending on the pan you used).

Serve warm with coconut yogurt or whipped cashew/coconut cream! ✨ @ Los Angeles, California

24/03/2020

GRAIN-FREE, QUARANTINE C O B B L E R ✨

Last night after a challenging day I sent myself to the kitchen to whip up dessert 😂 I wanted to make something sweet and comforting but low sugar because 😊 I was inspired by Clean Eats cookbook (great whole food cookbook for all types of eaters btw) and so adapted their wonderful recipe for Blackberry Cobbler.

Apple, Date and Raisin Cobbler🍎
⚡️That you can ea for breakfast⚡️

3 apples, medium sized (I used Pink Lady - or whatever fresh fruit you can find such as berries, pears, or a mix, anything seasonal)
1 teaspoon ground spices (cinnamon, cardamom and ginger is amazing)
1/2 cup raisins
1/2 cup dates (Medjool is nice and moist)

1-2 teaspoons ghee or coconut oil, to grease your pan

2 cups nuts (whatevs you got - almonds, pecans, cashews, Brazil nuts, walnuts, etc. - choose 2 kinds)
1/4 cup shredded coconut
couple dashes whatever spice you like - cardamom, cinnamon, ginger, etc.
2 Tablespoons liquid sweetener - some I like are coconut nectar, maple syrup, date syrup or yacon syrup
1 Tablespoon ghee or coconut oil, melted
2 teaspoons vanilla extract

Preheat oven to 350 degrees F

Make the filling first. Peel and cut your apples into same-size pieces. Add to a mixing bowl, then mix in your spices. Carefully de-seed your dates, chop into little pieces and add them along with the raisins to the bowl and mix well. Set aside.

Oil a baking pan - any shape will do, I used a 9x4 inch loaf pan. Spread your fruit mixture evenly across the bottom.

To make the topping, add the nuts to a food processor and pulse until crumbly but not too fine. Add the rest of the ingredients and pulse until thoroughly combined but still chunky.

Sprinkle the topping evenly over the fruit. Bake for about 30 minutes, or until the top is nicely browned (might be more or less, depending on the pan you used).

Serve warm with coconut yogurt or whipped cashew/coconut cream! ✨

@ Los Angeles, California

20/03/2020

FEEDING YOUR SOUL✨
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I have to admit my favorite concept I learned in my training was not about food. The food that we eat can be thought of as secondary food. Primary foods are the things that feed your soul; that feeling of being giddy in love, that painting you're working on where time stands still, that novel you can't put down, the poetry that flows out of you, that place which takes your breath away. Primary foods can also be small little details of your day. A ritual you look forward to. The important thing is to find the Primary Foods that feed you.
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NOW is a great time to go within and realize what big and little things bring you joy. Nurture that. Share it with others and let it be your guiding light through dark times.
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I recently discovered I LOVE digital collage. I can precisely cut out shapes, jam to music sipping a matcha FOR DAYS 😅So I'm honoring that side of me and finding ways to integrate it into my health coaching business.
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✨SHARE BELOW👇🏻✨if you have some time on your hands, what do you want to discover, learn, practice, grow in?

18/03/2020

TAKING IT ONE STEP AT A TIME and trying to see the gifts 🎁 even in these hard and uncertain times. It certainly feels like there are some big lessons we are learning, some bigger plan, a worldwide purification that is forcing us to be more self-referral, coming back home to what is most important. ✨
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I am sending my love to you, and here if you have any questions about healthy cooking, Ayurveda or wellness, please DM me.
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👉🏻 I am planning some more content for you, but would love to know, what would you like to see? What questions do you have about plant-based food, natural beauty, wellness and living an eco-friendly lifestyle?👈🏻

12/03/2020

//Immune System Supports!//
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There are many tips, products, practices to support your immune system. Here are a few immunity super stars I'm currently using, many of which I use on an ongoing basis, not only in the short-term, but for long-term health and well-being. I hope it helps x
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Fermented foods! I just did a post on this, but it's such a wonderful thing for immune system support. These foods nourish the gut microbiome and 70-80% of the immune system lies in the digestive tract! This beat kraut is delicious and can be added to just about any meal. I also love to make it, check out for great step-by-step instructions.
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Hot water. sipping pure, hot water is a simple practice recommended by many, especially by Ayurveda, which teaches that it dilates the channels helping to flush toxins, it is also calming to the nervous system and fantastic for digestion. Sometimes I add lemon, or have tea like this Echinacea Plus.
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Ginger and Garlic..fresh ginger, grated into just about anything is amazing...soups, tea, curries, smoothies, on repeat! I'm eating garlic too, 1-2 cloves / day, chopped up well and TIP if you let it sit for 10 minutes after you chop it before using, it helps to retain it's medicinal qualities. Anti-inflammatory turmeric also has anti-viral, anti-bacterial properties so add the spice or fresh root to your food!
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is amazingly potent with 20 organic superfoods whipped up into a delicious spread including alllll the medicinal mushrooms that ramp up immunity. The Gold flavor focuses on immune health and reducing inflammation with turmeric, camu camu, ashwagandha and propolis. Tastes so good.
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Vitamin D! A great ally to the immune system and many of us are deficient. Loving this liquid supplement by .
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Elderberry lozenges often with vitamic C and/or zinc or taken in other forms gives you lots of antioxidants and helps the body adapt to stress.

WITH ALL THAT SAID- these are supports and shouldn’t take the place of a healthy lifestyle - focus on getting better sleep, eating well, exercising if not sick..(continued in comments)

11/03/2020

IT'S HERE! 🌿The Plant-Based Transformation.🌿Tap into the power of plants for your health and well-being!
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I'm over the moon 🌙excited to share this brand new offering with you! About a year ago I started daydreaming about a program that would REALLY help people with their health LONG TERM, produce transformational RESULTS while bringing a lot of JOY, a program where EVERYONE WINS. 💚
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I've spent the last 8 months pouring my heart into designing such a program, a 1:1, 4 month immersive experience that includes both fun in-person sessions such as a pantry makeover, personalized cooking lessons, farmers market / grocery store tour, makeup / personal care makeover, as well as phone sessions covering plant-based nutrition, wellness routine building, Ayurvedic lifestyle and eco-friendly living recommendations. 🌎
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If you want to transition to a clean, plant-based / plant-forward whole food lifestyle for health reasons, to slim down and gain energy, but don't know where to begin and want to make sure you do it the right way without overwhelm, confusion, restriction or poor nutrition, this program is for YOU. 🤗
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FOOD should bring you JOY, it should be DELICIOUS while helping you reach your HEALTH GOALS...and I'm here to tell you it ABSOLUTELY can be.✨
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HEALTH is everything...I know there is a lot of fear around the coronavirus, 🦠 and my hope is that whether it is circulating in your area or not, we take this opportunity to take better care of ourselves, strengthening our immune systems 💪🏻not just now, but everyday, through simple practices of eating healthy food, 🥬getting better sleep, 😴managing stress and moving our bodies🧘‍♀️
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🌹LINK IN BIO with all the details!

PS a special shoutout to and who helped me so much to bring my vision to reality 💋

10/03/2020

FOOD STORAGE - An estimated 30-40% of the food supply is wasted in the US! That is A LOT of food that could have gone to families in need. Luckily, with small changes in our habits we can make a huge difference at the individual level. I got this produce storage bag from a couple years ago and I still use it all the time! It's made of flax linen which holds moisture, inhibits spoilage and allows the produce to "breathe" - you rinse the vegetables and put them in the bag damp and they stay fresh for weeks...amazing. And it reduces plastic use, a great eco-friendly solution. 💚🌎

06/03/2020

Everything tastes better in a wine glass, am I right? to culinary school when we made lots of smoothies, parfaits and chia puddings!
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Chia pudding is a great source of healthy fat, protein, omega 3 and fiber. It makes a great quick breakfast, especially because you can make it the night before if you need to run out the door in the morning.
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TIP: To make it extra delicious, blend fruit into your base liquid - I prefer low-sugar berries like strawberries, blueberries or blackberries blended into almond or coconut milk, but you could use any fruit! You can also add vanilla, a little additional sweetener (I go for stevia). Blend till smooth, then pour over your chia seeds and stir well every few minutes until it sets to avoid clumps. Top it with anything you like! @ West Hollywood, California

05/03/2020

Eating with your eyes first 👀...one of the things I work on with clients is mindful eating. We're a culture always on the run 🏃🏼‍♀️ and it really takes a toll on your digestion and health. We don't put enough attention on HOW to eat, we are mostly overwhelmed with opinions on WHAT to eat 🤯 yet they are equally important.
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Tip: One place to start with mindful eating is to take a moment to actually see your food before you eat it. 🥗Take a moment to see it and appreciate it. (Choosing colorful foods makes it easier!) As simple as that sounds, many of us dive right in and are staring at a screen 📺 while inhaling our food at the same time 🙋🏼‍♀️ (we all do it sometimes) and before you know it - it's all gone. It can leave you unsatisfied, craving more, with digestive issues. 😑
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So...put some love 💕 into your food and see it, appreciate it. This is one of my favorite meals from the cookbook, Roasted Radish + Turmeric Ginger Bowl..pure yumminess that is actually super hard to eat it’s so pretty 🤭
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Do you practice mindful eating? What about it challenges you?

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