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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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Summer Chunky Veggie Dip

Is it a Salad, Dip, or Side Dish? It’s all 3. Perfect for BBQs and picnics.

Shopping List:

Dip:

1 Cup of black beans (can is fine, use low sodium and make sure to rinse beans)

1 Cup of organic frozen fire roasted corn (thawed)

1 Cup of organic frozen edamame (thawed)

½ Cup of cherry tomatoes, sliced in half

½ Cup seeded cucumber, roughly chopped

½ Red onion, diced

1 Small jalapeno, diced (remove seeds for less spicy)

½ Cup of parsley or cilantro, chopped

Dressing:

¼ Cup grain mustard

¼ Champagne vinegar

1 Lime, squeezed

1/3 cup of good olive oil (meaning an olive oil you really like the taste of)

Pinch of salt and dried rosemary

Method:

  1. Place all the ingredients for the dip in a big bowl.
  2. In a separate small bowl whisk all the ingredients for the dressing and adjust seasoning.
  3. Pour dressing over the veggies and gently toss together.
  4. Transfer to a tightly sealed container and store in fridge.

Pro Notes:

  1. Eat this fresh dip with crackers and chips, over a bed of greens, or as a side dish to your favorite protein.
  2. This is also great at room temperature.

 

Enjoy!

 

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Afternoon Coffee Smoothie

Shopping List:

1 Cup of coffee

¼ Cup of plain nondairy yogurt

¼ Cup of whole sprouted organic oats

½ Cup of plain unsweetened almond milk

2 Pitted dates

A few ice cubes (optional)

 

Method:

Combine all in a high-power blender until smooth.

 

Pro Notes:

  1. If you do not drink regular coffee, feel free to use mushroom or chicory coffee.
  2. If allergic to almond milk, feel free to use good oat milk.

 

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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Hasselback Potatoes

You are going to love these. Easy, comforting, and goes with everything. Hasselback potatoes…thinly sliced, roasted, and traditional topped with cheese, sour cream, and bacon. My version is 86 the sour cream and bacon and top with parmesan cheese and a drizzle of garlic butter. So Good!

Shopping List:

8 Baby potatoes (I love Yukon potatoes)

1/3 Cup of parmesan cheese (I use Follow Your Heart Brand)

Sprinkle of sea salt

One garlic clove, minced

Spray oil (to spray top for roasting)

¼ Cup of butter, melted (I use Miyokos brand vegan butter)

A few sprigs of parsley for garnish

Method:

  1. Taking one potato at a time, place against a wooden spoon. With a sharp knife thinly slice potatoes going across, allowing the wooden spoon to guide you, so not to cut through the bottom (the bottom of the potatoes should stay in tack).
  2. Place potatoes on a sprayed baking sheet. Spinkle with salt.
  3. Lightly spray the top and roast for 25 minutes.
  4. Remove potatoes and top with parmesan cheese.
  5. Place back in oven for another 5 minutes.
  6. Melt butter and add garlic. Pour over potatoes. Garnish with parsley.
  7. Serve immediately.

Enjoy!

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Cucumber and Tomato Salad

Raw, Easy, Refreshing. Enjoy this salad as a side dish, snack, or main meal (feel free add a little hemp seeds for added protein).

Make this your go to. You will love it!

Shopping List:

  • 2 Cucumbers, remove seeds (if any), sliced long then cut in half
  • 3 Tomatoes, cut in small to medium chunks or cherry tomatoes cut in half
  • 1/4 Cup of red onion, thinly sliced or chopped
  • 5 to 6 Mint leaves, roughly chopped
  • 1/4 Cup Micro greens (optional) – found in the produce pre-packaged section
  • Squeeze of lime
  • Sprinkle of sea salt

Method:

  1. Place all ingredients, except micro greens in a big bowl.
  2. Toss gently, taste, and adjust seasoning.
  3. Top with micro greens.

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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Simple Oven Roasted Fried Potatoes

One of my all-time favorite side dishes. It goes with everything. All the comfort of fried potatoes without the deep oil cooking.

Shopping List

2 Yukon gold potatoes, peeled and cut into bite size chunks (can also use russet or red potatoes)

¼ Cup of onion, diced

Avocado or grapeseed oil spray

Salt and pepper to taste

A Dash of garlic powder

A Dash of onion powder

Sliced jalapenos (optional)

Method

  1. Heat oven to 405.
  2. Spray the bottom of a parchment lined baking sheet.
  3. Place cut potatoes and onion on sprayed baking sheet.
  4. Spray the top of potatoes generously with spray oil (just to coat the potatoes).
  5. Season with salt, pepper, onion powder, and garlic powder.
  6. Roast in oven for 20 minutes or until golden brown and crispy (feel free to place under broiled for a minute or 2 for extra crispness).
  7. Sprinkle a touch more salt as soon as it comes out of the oven.
  8. Transfer to a serving platter and top with sliced jalapenos.

Enjoy!

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