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Turmeric Curry Potato and Chickpea Bowl

Not feeling well? Make this…comforting, light, warm, and anti-inflammatory!

 

Shopping List:

1 Large Potato peeled and cubed

1 cup of sliced carrots (in a bag is most convenient)

1 medium head of broccoli (cut into small florets) or 1 small bag of florets

1 can of chickpeas (also called garbanzo beans). Drained and rinsed

1 Cup of veggie stock

1 Can (15 ounce) of diced tomatoes, drained

½ Onion, chopped

2 garlic cloves, minced

Nub of ginger and turmeric

1 can (15 ounce) of coconut milk

More Spices (salt, pepper, coriander, cumin, ground turmeric, chili spice)

Method:

  1. In a large pot heat a little oil and sauté onions for 2 minutes.
  2. Add garlic, a small nub of ginger and fresh turmeric (both minced).
  3. Give a quick toss then add potato and carrots.
  4. Add coconut milk and 3/4 cup of the veggie broth. Cover and let potatoes and carrots cook just until tender.
  5. Add your spices to taste…coriander, cumin, ground turmeric, salt, pepper, chili spice.
  6. Let simmer for 3 minutes then add broccoli florets, chickpeas, and diced tomatoes.
  7. Cover again and let simmer for 5 mins. Adding more broth as needed.
  8. Add a side of basmati rice, quinoa, or eat on its own.

Enjoy!

 

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Dreamy Avocado Romaine Salad

Shopping List:

4 Cups of organic romaine lettuce (rinsed and roughly chopped)

1/2 Carton of yellow cherry tomatoes (cut in half)

Few slices of red onion

½ Medium cucumber, cut into half-moon slices

Large avocado, cut in half

Squeeze of lemon

Drizzle of olive oil

Sprinkle of cracked pepper

 

Method:

  1. Place lettuce, tomato, onion, cucumber, and avocado in a serving bowl.
  2. Squeeze lemon, drizzle olive oil, and cracked pepper over the top.

 

Pro Notes:

  1. Feel free to use another type of lettuce, like mixed greens.
  2. Do not cut avocado until you are ready to eat.
  3. Save the other half of avocado for a smoothie.

 

Enjoy!

 

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Creamy Butternut Squash Pasta

Love pasta, but tired of the same ole tomato based pasta sauce? Oh, and not to mention, you need a way to get more veggies in your family’s bellies? Then you must try this sauce. Creamy, bright, delicious…and with the added nutritional profile of vitamin A, C, B-6, magnesium, and iron, you will feel like a Rockstar serving this to your peeps.

Shopping List:

1 Package of whole grain or gluten free pasta

1 Medium butternut squash (peeled and cut into small chunks) or 1 package of pre-cut butternut squash

1/3 Cup of canned light coconut milk

¼ Cup of plant based milk

¼ Cup of vegetable stock

½ Small onion

2 Garlic cloves

1 Teaspoon of fresh ginger or ½ teaspoon of ground ginger

1/2 Teaspoon of nutmeg, grated or ground

½ Teaspoon of cinnamon

½ Teaspoon of cumin

1/4 Teaspoon of salt or to taste

1 Tablespoon of virgin olive oil

2 Sprays of oil of choice (for roasting the vegetables)

Kitchen Utensils:

Baking sheet

Vitamix, Ninja, or High powered blender

Method:

  1. Heat oven to 410.
  2. Cook pasta according to package (save a little bit of the pasta water to add to sauce)
  3. Place butternut squash, onions, and garlic cloves (keep in the skin) on a big baking sheet. Spray with the spray oil and a pinch of salt.
  4. Roast for 15 minutes.
  5. Let cool for 5 to 10 minutes then place butternut squash, onions, and garlic (remove garlic from skin) in the Vitamix or high powered blender.
  6. Pulse 4 or 5 times, open lid and add all other ingredients.
  7. Start the blending on low speed moving to the high speed setting. Blending sauce until smooth.
  8. Open lid, taste and adjust seasoning. Add a little splash of pasta water if sauce is too thick.
  9. Carefully pour butternut squash sauce in a sauce pan and heat on low.
  10. Add pasta, toss gently, and divide into bowls.
  11. Top with garnish of choice (parsley, extra veggies, nuts).

Enjoy!

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One Pan of Roasted Vegetabes, Two Plant Based Meals

This is all amount maximizing ingredients and time. For my family and I,  one basic food group (fresh produce, pasta, rice, beans, or other whole grains) allows us to do a variety of meals according to our diet and taste preference. This evening, for me, was the tempeh soba noodle bowl and for the hubby, the wild shrimp rice bowl. Both made with the same pan of roasted vegetables. So good! So easy! And everyone is happy!

Shopping List for both Bowls:

1 Cup of brussels sprouts, rinse, trim ends, and cut in half.

1 Large zucchini, cut into chunks

2 Cups of broccoli, cut into florets

½ Cup of butternut squash, cut into chunks or buy 1 package already cut

1 large parsnip, peeled and cut into thin round disks (so they’ll cook evenly with the other veggies)

Spray oil

Sprinkle of salt

Sprinkle of onion powder

2 Tablespoons of coconut aminos or liquid aminos, or low sodium soy sauce

2 Tablespoons of parsley, chopped

If making the Vegan Soba Noodle Tempeh Bowl… add this to your shopping list:

¼ Cup of tempeh, cut into bite size pieces

Soba noodles, 2 sleeves from 1 package

1 Teaspoon of grapeseed oil

2 Cloves of garlic, chopped

¼ Cup of unsalted cashews

If making the Wild Shrimp Bowl…add this to your shopping list:

¼ Pound of wild shrimp

2 Garlic cloves, chopped

1 Tablespoon of grapeseed oil

1 package of Right Rice or ½ cup of rice of preference (brown basmati rice is a good choice)

Method for Roasted Vegetables (use for both bowls):

  1. Heat oven to 410.
  2. Spray a baking sheet with spray oil (I use grapeseed oil, coconut oil, or avocado oil).
  3. Spread all vegetables on baking sheet. Do not crowd pan, use 2 baking sheets if needed.
  4. Lightly spray the top and sprinkle a little salt and onion powder.
  5. Roast for 20 minutes or until veggies are tender (not mushy).
  6. Set aside.

Method for Soba Noodle Bowl

  1. Cook soba noodles according to package. Drain and set aside.
  2. In a heated sauté pan, add the oil and tempeh. Sauté on medium high for 6 minutes until tempeh is lightly fried.
  3. Add garlic and aminos or low sodium soy sauce. Heat for 2 minutes on low.
  4. Add noodles. Toss gently.
  5. Plate and top with veggies and cashews.
  6. Garnish with parsley.

Method for Wild Shrimp Bowl:

  1. Cook rice according to package. Set aside.
  2. In a heated sauté pan, add oil and shrimp. Cook shrimp until just pink (about 3 minutes each side).
  3. Add garlic and aminos. Heat for one minute then add rice. Toss gently.
  4. Transfer to a serving bowl. Top with roasted veggies.
  5. Garnish with parsley.

Enjoy!

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Quinoa Vegetable “Fried” Rice

What do you do when you have a Chinese fried rice craving? You make this recipe.

It doesn’t matter what food dietary category you practice, this “fried” rice is the bomb! You will make it over and over again. Very versatile because you can use any bite size veggies you like and I add basmati brown rice to mine, but you can leave it out and do all quinoa. It’s up to you. This Quinoa fried rice dish is so satisfying and the best part…you will feel zero guilt about eating it.

Shopping List:

1 and ½ Cups of cooked quinoa.

1/2 Cup of cooked brown basmati rice.

1/4 Cup of frozen peas.

1/4 Cup of chopped onion.

1/4 Cup of shredded carrots.

2 Minced garlic cloves.

2 Tablespoons of liquid aminos (or tamari or low sodium soy sauce).

1 Tablespoon of oil (I use expeller press organic avocado or grapeseed oil)

Method:

  1. In a non-stick fry pan heat oil on medium. Add onions and sauté for 5 minutes or until slightly brown.
  2. Add quinoa and rice.
  3. Spread quinoa and rice around the pan in a single even layer, allowing it to get brown and toasty, (about 7/8 minutes). Toss and spread around pan again (about 3 minutes).
  4. Add garlic and liquid aminos or soy sauce – toss gently.
  5. Add carrots and peas.
  6. Toss again letting the veggies heat through.
  7. Adjust seasoning by adding a touch more sauce (liquid aminos) if needed. Time to eat.
  8. Eat as is or feel free to add tofu, chicken, or seafood.

Enjoy!

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Baked Vegan Mac and Cheese updated

Still creamy, easy, and delicious. Comfort food at its best!

Shopping List

  • Pasta shells or pasta of choice
  • 1 to 2 garlic cloves, minced
  • 2 Tablespoons unbleached all-purpose flour.
  • 2 Cups of unsweetened plant-based milk (almond, can coconut milk, or soy).
  • ½ Cup of Veggie stock
  • 1/2 a Lime
  • 1 Tablespoon of rainy or Dijon mustard
  • 2 Tablespoons of nutritional yeast
  • ¼ Cup of vegan butter
  • 1 Cup of plant-based cheese, shredded (I use almond, Violife, or Miyoko’s brand cheese), reserve ¼ cup for topping.
  • 1 Cup of panko breadcrumbs for topping
  • 4 Tablespoons of olive oil, divided
  • Salt & Pepper to taste
  • 2 Tablespoons of chopped parsley
  • 2 Teaspoons of garlic powder
  • 2 Teaspoons of onion powder
  • ½ Cup of chopped spinach (optional)

Instructions: 

  1. Put pasta on to cook. Mince the garlic.
  2. Heat on medium, half the olive oil and vegan butter. Add garlic…sauté until butter has melted.
  3. Add the flour and whisk continuously for 2 minutes.
  4. Slowly whisk the almond milk (or coconut or soy milk) for a few minutes, stirring frequently. May be a little lumpy.
  5. Carefully transfer the sauce to a blender.
  6. Add the juice of the lime, Dijon mustard, nutritional yeast, and veggie stock to the blender and season with, garlic powder, onion powder, salt and pepper.
  7. Blend (be careful contents are hot) until smooth, taste, and adjust seasoning if necessary.
  8. Return the sauce to the pan and place over medium-low heat. Bring sauce to a simmer and stir in cheese and whisk gently until melted.
  9. Add in cooked pasta and spinach to the sauce, fold together. Add a touch more milk or stock if too thick. Mixture should be fairly thin – will thicken up during baking.
  10. In a separate small bowl, add panko breadcrumbs, other half of the olive oil, parsley, and a pinch of salt. Mix together. Set aside.
  11. Transfer mac n’ cheese to a buttered baking dish and top with more cheese and panko mixture. Bake on 400 until top is golden brown, about 12 minutes.
  12. Let cool slightly and serve.

Sit back and enjoy!

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Easy Vegetarian Meatballs

Seriously, no one will know the difference. They’re that good!

Shopping List:

½ Cup of cooked Beets

½ Cooked quinoa

½ Cup of Brown Rice

¼ Cup of Yukon gold potatoes (either left over potatoes or potatoes cut and boiled are fine)

¼ Cup of onion, minced

¼ Cup of bread crumbs

2 Garlic cloves, peeled and minced

1 Tablespoon of Italian Seasoning

1/8 teaspoon of sea salt

1 Flax seed egg (mix 1 tablespoon of ground flax seeds with 3 tablespoons of water)

1 Tablespoon of oil

Method:

  1. Put all ingredients in a food processor and pulse 3 to 4 times. Open lid, taste, adjust seasoning, then pulse 2 to 3 more times. Keeping it just a bit chunky so it will stick together and form a ball. Sprinkle a bit more water if too thick.
  2. Form your meatballs, place on a spray lined baking sheet, and put in freezer for 10 minutes to set.
  3. Heat up a fry pan with a drizzle of oil. Roll meatballs in panko or homemade breadcrumbs and “fry” until brown and crispy (about 4 minutes each side).
    Place on a cooling rack.
  4. These delicious meatballs would be great as a meatball hero (just place meatballs in your favorite tomato sauce) or over noodles with marinara sauce. So good!!
  5. Lastly, pair with a side salad or fries!

 

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Quick Veggie Lo Mein

So versatile…you can use any veggies you like. Feel free to add chicken (my hubby’s favorite way), beef, or tofu (my favorite way). Quicker, easier, less expensive, and healthier than take out. Oh, and don’t forget the chopsticks.

Shopping List:

1 Package of Lo Mein noodles or thin spaghetti

Protein of choice: chicken, beef, tofu (slice thin for quick cooking). Optional

1 Package of shredded carrots

2 Cups of Kale. Washed, rinsed, and chopped fine

¼ Cup of white onion, chopped

¼ Cup of parsley, chopped

¼ Cup of green onion, for garnish (optional)

1 Tablespoon of oil (I use avocado oil)

For Sauce:

1 Cup of Vegetable stock

1 Tablespoon of arrow root or corn starch

¼ Cup of Tamari (gluten free soy sauce) or low sodium soy sauce

1 ½ Tablespoons of hoisin sauce

1 Teaspoon of brown sugar or honey

1 Tablespoon of sesame oil

1 garlic clove, minced

Method:

  1. Cook noodles according to package.
  2. Make the sauce: In a Bowl add vegetable stock and arrow root or corn starch. Mix well. Add in Tamari (or low sodium soy sauce), hoisin sauce, brown sugar, sesame oil, and garlic. Whisk and set aside.
  3. In a large high side pan, heat the oil on medium. Add protein (chicken, beef, or tofu), if using. Cook until almost done.
  4. Add vegetables (white onion, kale, carrots) to the pan (add a splash of water if pan is dry). Let sauté for 3 minutes.
  5. Give sauce another quick stir then pour in with vegetables and protein.
  6. Gently toss and simmer for a few minutes as sauce thickens.
  7. Transfer to a big bowl or divide into small ones. Top with green onion and parsley.

Enjoy!

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Sweet and Savory Stir Fry Veggies

Giving the common vegetable a face lift with this sweet and savory sauce. Who knew that marmalade and balsamic vinegar could make such a beautiful pairing?

Shopping List:

2 Cups of broccoli, cut into bite size pieces

1 Cup of mushrooms

½ Cup of cherry tomatoes, cut in half

1 Teaspoon of virgin olive oil

2 Tablespoons of orange marmalade

2 Tablespoons of honey balsamic (mix equal parts of balsamic vinegar and honey or agave)

¼ Cup of veggie stock or white wine (make sure the wine is dry)

Method:

  1. In a big sauce pan add 2 tablespoons of water and broccoli. Cover and let steam for 5 minutes.
  2. Transfer broccoli to a plate and add olive oil to the pan. Heat on medium. Add in mushrooms.
  3. Let mushroom get brown. Approximately, 5/6 minutes. Transfer mushrooms to a plate.
  4. In the same pan add the marmalade, balsamic, and liquid (stock or wine). Whisk until incorporated and start to thicken (about 3 minutes)
  5. Add veggies in sauce to coat. Add tomatoes and sprinkle of salt.
  6. Taste and adjust seasoning.
  7. Pour veggies over rice, quinoa, or pasta. For fun add a little chopped cashew nuts on topped.

Enjoy!

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Whole Grain Pasta in Lite Coconut Turmeric Sauce

Life is complicated (in a good way) enough without making food complicated also.
Easy, Healthy, Minimal ingredients, and Delicious! A family favorite!

Shopping List:

1 box of whole grain pasta (or pasta of choice) (Delallo foods pasta is my favorite)

1 cup of baby spinach leaves, ripped

8 to 10 rainbow cherry tomatoes. Regular cherry tomatoes are fine also

1 15 ounce can of lite culinary coconut milk

1 teaspoon of virgin olive oil

2 small garlic cloves, minced

1/8 teaspoon of turmeric

Pinch of cinnamon

1/8 teaspoon of course salt

Sprinkle of pepper

Method:

  1. Cook pasta of choice according to package.
  2. While pasta is cooking make the sauce.
  3. In a big pan gently  minced garlic with the virgin olive oil.
  4. Add in turmeric and coconut milk, salt, black pepper, and cinnamon.
  5. Let simmer on medium low for 5/6 mins.
  6. Drain pasta (keeping the pasta a little moist which will help thicken the sauce).
  7. Toss pasta gently.
  8. Finish by adding ripped spinach and rainbow cherry tomatoes.

Serve family style!

 

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