Chili Spiced Black Sesame Wild Salmon with Asian Slaw Salad

This one is for the fish eaters in your house, but still keeping it predominately plant based.

Anti-inflammatory, fiber, high protein, calcium, iron, Omega fatty acids (heart healthy), diabetic friendly, helps balance hormones, Vitamin D, cancer fighting properties, and boost immunity. Salmon is a wonderful way to add a little fish protein to your diet if you desire.

Shopping List:

1 – 6 to 8 ounce centered cut wild salmon, with skin on (look for it at whole foods or fish market)

½ teaspoon of chili powder

½ teaspoon of black sesame seeds (in the seasoning aisle)

Spray oil (avocado oil or grape seed oil)

⅛ teaspoon of salt

Asian Slaw Salad:

1 Bag of organic Asian slaw salad (in the packaged salad section)

Method:

  1. Heat oven to 375.
  2. In an oven safe fry pan, spray 2 times with spray oil, making sure the pan is well coated. Let pan heat on medium for 2 to 3 minutes.
  3. While the pan is heating, prepare salmon. Place salmon skin side down on a plate and pat dry with a paper towel (this ensures the seasoning will stick). Season with the salt and chili powder only.
  4. Place seasoned salmon in the heated pan, skin side down. Let cook on medium heat for 5 minutes.
  5. Add the black sesame seeds on top of the salmon, spray the salmon with the spray oil  (just a touch) and transfer the pan to the oven. Let the salmon finish cooking for approximately 10 minutes or until medium well (you don’t want to over cook your salmon).
  6. Remove salmon from the oven and let it cool for a few minutes while you open the bag of Asian Slaw Salad and pour in a serving bowl.
  7. Place warm salmon on top of the Asian slaw. Sit back and enjoy!

The heat from the salmon and the crunchiness of the cool slaw is a wonderful and satisfying contrast.

Chef Notes:

  1. Don’t jive on salmon? Can make the same way with shrimp, tofu, or chicken (cooking times will vary).
  2. Make extra and store in an airtight container (keep slaw and salmon separate until ready to eat).
  3. Organic salad, in a bag, is a nutritious and super quick way to add greens and veggies to your meal.
  4. Spray oils are a wonderful way to reduce and control the amount of oil you use, thus reducing your oil consumption.

 

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Veggie Noodle Bowl with Miso Ginger Dressing

How is your weight since having to shelter in place due to covid? Are you active? Eating well? I know you wanna say “it’s none of your damn business” lol. But do not be like that, this is just a gentle reminder (that includes me) to keep your health and well being in check. We are together strong.
This veggie noodle bowl is comforting but balanced with a little noodles off set by all the veggies. It’s a win win, with no heaviness or guilt.

Shopping List: Serves 2

1 Cup package of your favorite noodles (gluten free, rice, chick pea, egg noodles, etc.)

2 Cups (1 big bunch) of broccoli, stems removed and cut into florets

1 Cup of mushrooms, sliced

½ Cherry tomatoes (preferable organic), cut in halve

2 pinches of each dry seasoning (Italian, onion powder, garlic powder)

2 pinches of sea salt, 1 pinch of black pepper

Spray oil (I like avocado or grape seed oil spray)

1 Teaspoon of olive oil

Miso Ginger Dressing:

¼ cup of white or yellow miso

Splash of rice wine vinegar

Teaspoon of coconut aminos or Braggs aminos or Tamari (gluten free soy sauce)

Juice of 1 lime

1 teaspoon of agave

1 medium size garlic, minced

1 inched piece of fresh ginger, peeled and grated

2 Tablespoons of sesame oil

A pinch of red pepper flakes (optional)

Cooking Method:

  1. Set oven to 375 and put water on to boil for noodles.
  2. Spread broccoli and cherry tomatoes on a big sheet pan, spray with oil and season well with the dry seasonings. Bake in oven for 12 minutes or until the broccoli is almost crispy and tomatoes are a little wilted. Sprinkle with salt and pepper when done.
  3. Meanwhile, in a medium pan, sauté mushrooms with a little olive oil until brown. Season with a little salt once done.
  4. Drop the noodles in the boiling water cooking it according to the package instruction.
  5. While everything is working, make the dressing by adding all ingredients for the miso ginger dressing in a bowl. Taste and adjust seasoning. Set aside.
  6. Place noodles and veggies in 2 serving bowls.
  7. Drizzle dressing on top.

Add ons: Feel free to add sliced chicken, tofu, tempeh, grass fed beef slices, or even chopped nuts for extra protein.

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Fancy Zucchini & Eggplant Wonton Cups

I’m Fancy…okay not even close but these wonton cups stuffed with zucchini, eggplant, red pepper, garlic, spices, and ricotta are creamy, comforting, healthful, easy and will make you feel so so special.

Serves 4
Shopping List:

1 Small Eggplant (try a Japanese eggplant it’s less bitter), cut in small chunks
1 Medium zucchini, cut in small chunks
½ Red pepper, chopped
12 to 15 Wonton wrappers
1 Heaping tablespoon of ricotta cheese (I used Kite Hill vegan brand)
1 Cup of good quality tomato sauce
½ Cup of shredded cheese (violife foods has a good shredded vegan cheese or regular)
1 Garlic clove, minced
2 pinches of sea salt
2 pinches of turmeric
2 pinches of garlic powder
2 pinches of onion powder
Handful of fresh basil, roughly chopped
Tablespoon of oil
Spray oil

Method:

1. Heat oven to 350. Heat oil in a big sauté pan.

2. Place eggplant in heated sauté pan and add one pinch of the salt.

3. Sauté eggplant. Once a little soft and forming brownness (about 6 minutes) add zucchini, the red pepper, and garlic. Cook 3 minutes.

4. Add the spices (onion powder, garlic powder, and turmeric).

5. Add tomato sauce. Give a big gentle stir and let mixture thicken up a bit. You don’t want the sauce too thin because if can make the cups soggy. However, if too thick add more sauce or a sprinkle of water.

6. Stir in the ricotta cheese.

7. Spray a mini muffin pan and insert each with one wonton wrapper.

8. Put a tablespoon of mixture in each wrapper then top with shredded cheese. Spray the top and bake on 350 for 5/7 mins then turn the oven to broil and brown the top until crispy.

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Quinoa Burrito Bowl

Food should be fun, health inspired, and delicious. This burrito bowl is all three. Feel free to mix in added veggies or grilled chicken. It’s very versatile and feeds a crowd. Don’t forget your organic chips for scooping.

Serves 2
Shopping List:

1 and ½ Cups of cooked quinoa
1 Can of black beans, drained and rinsed
½ Cup of red cabbage, sliced thin and chopped
¼ Red onion, sliced
1 Small avocado, cut into cubes
1 Small jalapeno, thinly cut into rings
¼ Cup green olives, slice
Cherry tomatoes, cut in half
Sprinkle of sea salt
Dry seasoning of choice (I like oregano and garlic powder)
Parsley, chopped for garnish

Method:
1. Cook quinoa according to package.
2. Meantime, place red cabbage, onion, and cherry tomatoes on a lined baking sheet. Spray with a little oil of choice and roast for 10 minutes on 375. The cabbage will still be crunchy, and tomatoes wilted and sweet.
3. Heat black beans in a small sauce pan and add a splash of water, sea salt and dry seasoning.
4. Fill 2 bowls with cooked quinoa, then top with black beans, cabbage, onion, avocado, jalapeno, tomatoes, and olives.
5. Finish with chopped parsley and organic chips for scooping.

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Grilled Vegetable Salad with Citrus Vinaigrette

Keeping it light, cool, healthy and delicious. That’s the only way to describe this dish. Very versatile…for salad can be enjoy as a side dish or a main dish, just add tofu, beans, chicken, fish, etc., for extra protein.

Shopping List:
2 Medium zucchini, cut into long medium thick strips
1 small red pepper, cut into long medium thick strips
1 small yellow or orange pepper, cut into long medium thick strips
4 to 6 Spring onion, cut root end keeping the white part, leave long
2 Cups of arugula
2 Cups of baby spinach
Oil Spray of choice
Sprinkle of sea salt

Citrus Vinaigrette Shopping List:
½ Orange or tangerine
½ Lime
½ Lemon
1 Teaspoon of Dijon mustard
½ Teaspoon of honey or brown sugar (if vegan)
3 Tablespoons of cold pressed olive oil (virgin)
Sprinkle of sea salt and pepper

Method:
1. Squeeze orange, lime, and lemon in a bowl.
2. Add all other ingredients for the vinaigrette to the citrus and whisk well. Set aside.
3. Heat your indoor grill pan to medium high. Spray with oil of choice.
4. Place cut vegetables on heated grill pan in a single layer (cook in batches if necessary).
5. Grill vegetables 2 to 3 minutes on each side, getting those grill marks but not over cooking.
6. On a large platter loosely arrange the baby spinach and arugula.
7. Give the vinaigrette a quick whisk and pour ½ on the greens. Save the rest for veggies.
8. Carefully arrange the veggies on top of the greens. Sprinkle with sea salt.
9. Drizzle vinaigrette on top of veggies if desired.
10. Enjoy immediately.

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Farro Greek Style Salad

Farro is a wonderful whole ancient grain full of fiber, zinc, protein, and b vitamins (which turns food into energy). Make a big batch and add to your dishes all week.

This salad is one of my all-time favorites. A hearty well balanced salad with protein and fiber from the farro, healthy fats from the olives and avocado, and the nice creaminess from the feta. Not to mention the antioxidants, iron, and additional fiber from the leafy greens.

Serving: 2

Shopping List

For Farro:
1 Cup of farro
2 Cups of low sodium vegetable stock
2 Tablespoons of onion, finely chopped
1 garlic clove, minced
1 Bay leaf
1 Tablespoon of olive oil
Sprinkle of sea salt
6 Mint leaves, chopped (1/2 for farro ½ for garnish)

For Salad:
4 Cups of mixed greens
2 Cup of arugula
¼ Cup of feta, crumbled or cubed (vegan or regular)
¼ Cup of pitted olives, cut in half
½ Cup of cucumbers, sliced and quartered
1 avocado, sliced in cubes
¼ Cup of walnuts, roughly chopped

For Vinaigrette:
2 Tablespoons of grated onion
2 Capfuls of rice or sherry wine vinegar
Capful of Brag’s apple cider
½ Lime, squeezed
½ Teaspoon of Dijon
1 Teaspoon of quality honey or agave
3 Tablespoons of quality olive oil
½ Teaspoon dry oregano or Italian seasoning
Sprinkle of s & p

Method:
1. In a large sauté pan heat a tablespoon of oil on med and add onions. Sauté for 3 minutes, then add garlic. Sauté 30 seconds.
Add Farro toasting it for 2 minutes on medium heat (stir often). Add vegetable stock and bay leaf, cover and bring to a boil on medium high heat. Turn heat to a simmer and cook farro for 25 minutes or until tender. Check after 15 minutes for tenderness and to be sure liquid has not cooked out. Once tender, drain any remaining liquid, remove bay leaf, add mint, and a sprinkle of salt.
Set side.

2. Place all vinaigrette ingredients in a bowl and whisk well. Taste and adjust seasoning. Set aside.

3. Place all salad ingredients and desired amount of farro in a big bowl (any leftover farro put in fridge). Give vinaigrette another whisk and pour over the salad. Toss gently and transfer to a platter or serving bowls. Finish with a sprinkle of remaining mint and walnuts.

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Farro “Risotto” w/Green Beans

Farro is a wonderful whole ancient grain full of fiber, zinc, protein, and b vitamins (which turns food into energy). I love this version of farro. Although not real risotto, this version is a nice healthy substitute with similar creaminess and slight saltiness. It’s truly delicious.
Make a big batch and add to your dishes all week.

Serving 2 to 3
Shopping List:
For Farro:
1 Cup of farro
Tip: to cut the cooking time, try using the quick cooking brand from Whole Foods or soak the farro in room temperature water for a couple of hours up to overnight.
2 Cups of low sodium vegetable broth, heated in a pan
2 Tablespoons of shallots (or onion), chopped
1 garlic clove, minced
½ Cup parmesan cheese, shredded (vegan or regular parm)
A few shaves of parmesan for garnishing
1 Tablespoon of olive oil
Sprinkle of sea salt
Bay leaf
¼ Cup parsley

For Beans:
2 Cups of Beans, cut the tips off
2 Tablespoon of balsamic or sherry vinegar
Method:
1. In a large sauté pan heat a tablespoon of olive oil on med low and add shallots or onions.
Sauté for 3 minutes, then add garlic. Sauté 30 seconds.
Add Farro toasting it for 2 minutes on medium heat.
Add 1 cup of vegetable broth and bay leaf, cover and bring to a boil on medium high heat.
Turn heat to a simmer and once liquid is almost gone, remove lid, and add another cup of veggie stock and ½ of the parm cheese. Gently stir. Let farro finish cooking until tender (about 20 minutes).
If liquid gets low add another splash of warm veggie broth.
Once tender (let any remaining liquid cook out, by turning up the heat), remove bay leaf.
Turn off, add more parm, gently toss. Set side.

2. While farro is cooking, prepare beans. In another saute pan add 2 splashes of water and green beans. Cover pan and let steam on medium heat for 5 minutes. Remove lid, add vinegar, sea salt and onion powder to taste. Toss together.

3. Gently top green beans on top of farro. Sprinkle with fresh herbs and shaved parm.
Serve immediately from sauté pan.

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Vegan Broccoli Cheese Soup

Just about everyone knows how much I love broccoli cheese soup (don’t judge me). However, the guilt of eating it is not worth my peace of mind, so of course I had to start making my own a bit more healthy. In my version of this soup, I added roasted and sautéed veggies for more flavor and a potato for more creaminess. Don’t be intimidated, I know there’s quite a few ingredients, but it’s really easy to make.

Tip: Make a big batch and freeze leftovers for when that next craving comes crashing in.

Shopping List:
2 Cups of cashews soaked in hot water for at least an hour (up to overnight). Then drain
2 Heads of broccoli, cut into florets
½ Head of cauliflower, cut into florets
1 Yukon potato, peeled and cut into chunks
1 Cup of vegan cheddar cheese, shredded (violife foods is a great brand)
1 to 1 1/2 cups of veggie stock
1/4 cup of plant-based milk of choice
1 Garlic clove
1 Small yellow pepper
2 Shallots, chopped
1 Small jalapeno, chopped, seeds removed if no spicy.
2 Tablespoons of mint, chopped
Sea salt to taste
½ Teaspoon of onion powder
2 Tablespoons of nutritional yeast
1 Teaspoon of dried oregano
1 Teaspoon of anise seeds (optional)

Method:
1. Pre-heat oven to 400.
On a large baking sheet lined with aluminum or parchment add broccoli, potato, and cauliflower.
Drizzle with a little oil, sprinkle of salt, and onion powder.
Roast for 15 minutes. Set aside.

2. Pre-heat a sauté pan to medium. Drizzle pan with a tiny bit of oil and add peppers, shallots, jalapeno. Sauté for 2 minutes, then add garlic, oregano, anise, and onion powder. Set aside.

3. In a high-speed blender (Vitamix, Ninja), add cashews, ¼ cup of water, and a pinch of salt. Mix on high speed. Cashew mixture will be slightly chunky.

4. Add in roasted cauliflower, potato, and 1 cup of veggie stock. Make sure blender is not too full (work in batches if you need to) and mix by pulsing a couple of times. Scrape down sides with a spatula and add in pepper mixture, broccoli, nutritional yeast, and more veggie stock.

5. Mix on low going to high speed until soup is at desired consistency. Carefully transfer soup to a pot, add cheese, a splash of plant-based milk and gently stir. Heat on medium low to a slight bubble until cheese is melted.

6. Adjust seasoning, add a splash more of liquid if too thick and add mint. Serve warm. So good!

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Basil Basmati Fried Rice with Marinated Chicken

This easy delicious dish is for the chicken eaters in your family. Great for non-chicken eaters also, just add some veggies, tempeh, or organic tofu. If you have left over rice from last night, make this dish. You’ll have dinner on the table in 30 minutes. Don’t forget to add a side salad to complete the meal.

Shopping list for Rice
1 ¼ Cups of basmati rice
½ Small onion, chopped
¼ Cup of basil, torn or chopped
2 Tablespoons of virgin olive oil
¼ Cup of Soy Sauce or Tamari (gluten free soy sauce)
Teaspoon of green onion, chopped (optional)
1 Egg (if vegan, skip)

Shopping List for Chicken and Marinade (you can also use for tempeh, tofu, and veggies)
2 Chicken Breast
1 Lime, juiced
1 ½ Tablespoon of virgin olive oil
Sprinkle of salt and pepper
½ Teaspoon of Dijon

Cooking Method:
1. Prepare the marinade by putting all ingredients (under chicken and marinade) in a baggie. Be sure the baggie is closed and massage marinade into chicken until well coated. Place baggie in a bowl (to be sure liquids not leak out) and place in refrigerator for 30 minutes. If no time marinade at least 15 minutes.

2. Cook Rice in a rice cooker or on stove top according to package.

3. After chicken is marinated, turn oven to 375. Place chicken on a baking sheet (discard any leftover marinade) and roast for 15/20 minutes or until chicken is done. Set aside to cool.

4. In a big sauté pan heat oil on medium. Add onion and sauté until translucent (about 3 minutes). Add rice in pan and spread making a thin layer. Press rice down gently with the back of a spatula to allow the rice to start frying for 10 minutes. Turn rice over press down another 5 minutes.

5. If using the egg…make a hole in the middle of the rice. Crake egg in that hole and scramble with a fork (don’t scratch your pan) or a wooden spoon until egg is fully cooked. Incorporate egg with the rice.

6. Add soy source or tamari and the basil. Gently toss. Place a serving of rice in 2 bowls or put rice in one big platter/bowl.

7. Cut chicken into thick strips and place on top of rice. Finish with a little chopped green onion.
Enjoy!

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Fennel, Fruit and Mixed Green Salad

Fennel is a plant species in the carrot family. It’s wonderful for helping the body remove toxins, great for urinary tract health, and contains a good amount of fiber. But besides all the health benefits fennel has a licorice sweet taste with anise seed undertones. Paired with blueberry, apple, tangerine, and mixed greens, this salad makes the perfect entrée or side dish.

Salad Shopping List:
2 Cups of mixed greens. Feel free to use tripled wash mixed greens in a bag
2 Fennel bulbs. Remove fronds and stalks, cut out core and thinly slice
¼ Cup of fresh blueberries
1 Tangerine, peeled and sectioned
½ Apple, washed and cored
2 Tablespoons of mint or parsley, chopped
2 Tablespoons of cashews, crushed (optional)

Salad Dressing Shopping List:
1 Teaspoon of Dijon mustard
½ Teaspoon of honey or brown sugar (if vegan)
½ Lime, juiced
2 Tablespoons of cold pressed olive oil (virgin)
Sprinkle of sea salt and pepper

Method:
1. Whisk well all ingredients for the dressing in a big bowl.
2. Add all ingredients except the mixed greens and mint in the bowl with the dressing.
3. Fold together gently (not to puncture fruit) until fennel and fruit are well coated.
4. Spread the mixed greens on a platter or in a big salad bowl.
5. Arrange the fennel and fruit mix on top of the mixed greens. Top with mint and crushed cashews.
Enjoy!

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