Goal: Easy recipes that are healthy and do not rely on a TON of perfection and measuring.
Need: EVOO, carrots, red bell pepper, onion (I did not use one because I did not have one!), parsley, thyme, cumin, paprika, garlic salt, 2 cups cooked quinoa, 1 cup cooked chickpeas, tamari (or soy sauce), tahini, salt, pepper.
1. Chop 1/4 cup carrots, 1/4 cup red pepper, and 1/4 cup onion finely. Add them to a frying pan and add a little bit of EVOO. Saute for about 5 minutes and then add in a dash of parsley, thyme, cumin, paprika, and garlic salt.
2. Put veggies, chickpeas, 4 tbps flour, and 1.5 cup quinoa to a food processor and blend until combined (don't ground completely).
3. In a bowl, put the reminder of the quinoa, the blended mix, 2 tbsp tahini, 1 tsp tamari, a dash of salt, and a dash of pepper. Form patties and fry in a little EVOO. I heated 5 minutes on each side.
4. Serve on a healthy bun with lettuce, or each the patty with a fork (I did this for lunch the next day!) I also made steak "fries" by roasting potatoes in the oven.
Need: 5 beets, 1 onion, feta cheese, garlic, oats, basil, salt, EVOO, oil (I used coconut oil, EVOO is fine), 2 eggs.
1. Peel beets and onion, grate them on a cutting board.
2. Place the grated beets and onion in a mixing bowl. Add 1 cup of oats, the 2 eggs, and 2 tbsp of EVOO, and mix everything together.
3. Add 5-7 ounces feta cheese, basil, and some salt. Mix well and then let sit for about 30 minutes to an hour in the fridge.
4. Form patties. Add about 2 tbsp of oil to a pan, let it heat up and then add the patties. I like them cooked well, so I let them cook about 5 minutes on each side.
5. Add to a delicious roll, add some avocado and tomato. Garnish with the vegan sriracha "mayo" below for a treat!
Vegan Sriracha "Mayo"
Need: Tofu (organic), sriracha, lemon
1. Cut tofu in half (about 7 ounces). Put in food processor and squeeze in lemon. Add as much sriracha as you wish. Blend together!
Fall Squash Soup
(adapted from Cooking Light)
Need: Pumpkin, 2 red bell peppers, sweet potato, green onions, vegetable broth, cumin, minced garlic, olive oil, and salt.
1. Preheat oven to 400 degrees.
2. Cut and chop 2 red peppers (about 2 1/2 cups).
3. Peel a sweet potato and chop it into cubes (1 1/2 cup)
5. Cut a pumpkin in half and scoop out the seeds (you can use the other half for pumpkin puree or to make it again later, because you will want to!) Peel the skin off and chop it into cubes (3 cups).
6. Chop green onions (1/4 cup).
7. Place all in a bowl and add a tsp of cumin, two tsp of olive oil and a tsp of minced garlic. Add a dash or salt, toss well and place in a baking pan and let sit in the oven for about 30 minutes.
8. Now, I like to use the pumpkin seeds, so I pick them out from the insides, place them on a pan and bake them for 8 minutes, or until they are crisp. I add some salt and like to snack on them!
9. When there is about 10 minutes left, add 5 cups of vegetable stock to a sauce pan and add a dash of salt. Bring to a boil and let simmer.
9. After the 30 minutes, take the veggies out of the oven and put them into the saucepan for about five minutes. Put half of the vegetable mix into a blender, removing the top piece to let steam escape. Use a towel so the mix doesn't go anywhere. Blend it until it is a decent consistency and put in a large bowl. Repeat with the remaining veggies in the saucepan. Stir the bowl and serve in smaller bowls, makes enough for about 4-6 people!
Sweet and Sour Acorn Squash
Need: Olive Oil, paprika, cayenne pepper, red pepper flakes, cinnamon, and nutmeg (maple syrup optional, not shown in picture).
1. Preheat oven to 375 degrees.
2. Cut the acorn squash in half. Spoon out the seeds (I like to bake them for ten minutes and eat them as a snack!)
3. Add some olive oil (drizzle about a teaspoon to each half).
4. Add splashes of paprika, cayenne, and red pepper to one half. Add splashes of cinnamon and nutmeg (and syrup) to the other half.
5. Bake in the oven for about 50 minutes. Let cool a few minutes, scoop out and enjoy!
Bok Choy, Brussel Sprouts, and Noodle Stir Fry
Need: Soba Noodles, Brussels Sprouts, Garlic, Olive Oil, Mirin (optional), Tamari (or soy sauce) and seasonings you enjoy (I use garlic salt).
- Wash and cut brussel sprouts in half. Wash and cut bok choy.
- Boil a pot of hot water.
- Put the brussel sprouts and bok choy in pan over the oven. Add ¼ cup mirin, ¼ cup tamari, and ¼ cup olive oil (maybe need less if cooking for one or two! Eyeballing it is always a good option). Add spices and occasionally stir. When it is almost ready..
- Add the soba noodles to the boiling water and let them boil for about 5 minutes. Strain them and add them to the pan for a final stir to mix all the veggies with the noodles.
Spaghetti Squash Pasta with Pesto
 |
| With Bell Peppers added! |
-1 Spaghetti Squash
-2 or 3 garlic cloves
-3 cups packed kale
-1/2 cup hemp seed
-1tsp kosher salt or sea salt
-1/4 tsp ground pepper
-1/4 cup extra virgin olive oil
- 2 tbs lemon juice (1 lemon)
Cooking the Spaghetti Squash- Set oven to 375 degrees. Cut squash in half, clear out the seeds, and bake on a pan for about 40 minutes. Sometimes I put a little water or olive oil on the squash.
(While I am doing this, I often separate the seeds and bake them for about 8 minutes and put some salt on them. A delicious snack!)
I then make the pesto while the squash is cooking.
When the squash is done, just fork out the insides and it looks like pasta.
Making the Pesto: In a food processor add the oil, kale, hemp seeds, lemon juice, salt, and pepper. Put the pesto in a bowl with the spaghetti squash and serve!
Honey Mustard Pretzel-Chicken
(Can adjust to serve more, this serves 2)
1 cup pretzel nuggets or a generous handful of pretzels
2 chicken breasts
Almond milk
Any kind of mustard you like
1. Heat oven to 375.
2. Grind pretzels in food processor or blender. If you own a ninja for smoothies, this is an excellent choice. Make sure the pretzels are ground down as smooth as possible, like a coarse sand.
3. In a bowl, add almond milk (about ½ cup) and spicy mustard (about ¼ cup). I use Boar’s Head Honey Mustard because it is all natural and delicious! Mix this together with a spoon.
4. Lay the crushed pretzels out on a plate. Dip the chicken into the almond milk/mustard mixture- try to get all surfaces of the chicken. Place it in the ground-up pretzels. Switch sides until it is mostly covered. Place in baking dish and repeat process.
-If the chicken breasts are thick, I keep them in about 40 minutes. If they are thin, I keep them in the oven 25 minutes.
-Enjoy with rice or potatoes and a green veggie like a salad or asparagus!
Depending on the size of the chicken, this will fall between 300-350 calories.
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