A website dedicated to promoting a healthy lifestyle through whole food nutrition. Site will include weekly meal plans complete with itemized grocery list, fresh and delicious recipes with step-by-step instructions, and links to health education resources.
Thursday, December 15, 2011
Crock Pot Pesto Chicken and Seasoned Potatoes
Ingredients:
1 package Quorn chick'n cutlets
1 cup Kale Pesto (recipe below)
1 cup shredded mozzarella cheese (or vegan substitute, or no cheese at all works well too)
Directions:
Pour a bit of olive oil in the bottom of the crock pot. Place chicken cutlets in the bottom of the crockpot and top with pesto sauce and cheese. Layer the top with a sheet of aluminum foil and place seasoned potatoes (recipe below) on top. Cover and cook on low for 4-6 hours.
Kale Pesto:
ingredients:
kale, 1 bunch, ribbed and chopped
walnuts, 1 cup
olive oil, 1/2 cup
garlic, 3 cloves, minced
directions:
Put all ingredients in the blender/food processor and blend until saucy. Adjust the amount of olive oil to create the consistency of your liking.
Seasoned Potatoes:
ingredients:
potatoes, small/two-bite size, 28 ounces
garlic, 6 cloves, minced
basil, 1/3 cup, fresh, chopped (or 5.5 tsp dry basil)
olive oil, 1/4 cup
salt, 1/2 tsp
pepper, 1/2 tsp
directions:
Place all ingredients in a large bowl. Toss potatoes to coat. Add to crockpot on top of aluminum foil layer (as stated in first recipe). Heat along with the Pesto Chicken on low for 4-6 hours.
Recipe taken from: http://onceamonthmom.com/vegan-pesto-chicken/
Vegetarian Muffuletta
Ingredients:
vinegar, 1/4 cup (or lemon juice instead)
garlic, 1 clove, minced
oregano, dried, 1 tsp
olive oil, 1/3 cup
green olives, 10 large, chopped
kalamata olives, 1/3 cup, chopped
roasted red pepper, 1/4 cup, chopped
multigrain bread loaf, round, 1 lb
basil leaves, fresh, 4-5
artichokes, 4-6 quarters, canned or marinated
provolone cheese, 4-6 slices (or vegan alternative)
red onion, sliced, a few slices
arugula, a few handfulls
Directions:
In a large bowl, whisk vinegar (lemon juice), garlic and oregano to combine. Gradually add in the oil. Stir in the green olives, kalamata olives, and red pepper.
Using a serrated knive, slice the loaf of bread in half, creating a top and bottom. Hollow out the top and bottom halves of the loaf. Spread some of the vinaigrette in the bread bottom. Follow with arugula, basil, red onion, and cheese. Spread more vinaigrette on the top of the bread and place on top of the sandwich.
Cut sandwich into wedges and serve.
Recipe taken from: http://thishomemadelife.com/vegetarian-muffuletta
Bulgur Chili
Ingredients:
olive oil, 1 Tbsp
onion, 1 medium, diced
garlic, 3 cloves, minced
red bell pepper, diced
corn kernals, fresh or frozen, 1 cup
cherry tomatoes, halved, 1 cup
jalapenos, 2 medium, diced
cocoa powder, 1 Tbsp
tomato sauce, 1 cup
kidney beans, 1 can, rinsed/drained
bulgur, 1/2 cup
cumin, cayenne pepper, chili powder, paprika, 1/2 tsp each
vegetable stock, 3-4 cups
Directions:
In a large stock pot heat oil over medium heat. Add onion, garlic, red pepper, sautee until softened. Stir in spices, corn, and tomatoes. Continue to cook for 2-3 minutes. Stir in remaining ingredients and bring to a boil (start with 3 cups of vegetable stock). Once boiling, reduce to a simmer and stir occasionally.
If the chili begins to thicken too much, continue to gradually add stock until it gets to the thickness of your liking. Let simmer for 45 minutes until bulgur is softened. Taste and adjust spices to your preference.
This freezes well. Other additions could be squash, zucchini, or okra.
Recipe taken from: http://naturallyella.com/2010/09/16/bulgur-chili-vegan/
Linguine With Almond Pesto and Beans
Ingredients:
Almonds, 1/3 cup, roasted unsalted
Garlic, 1 clove
Parsley, 1.5 cup, fresh
Basil, 1.5 cup, fresh
Parmesan cheese (or vegan alternative), 1/4 cup
Olive oil, 1/4 cup
Tofu Ricotta (recipe below), 1/3 cup
Kalamata olives, 1/2 cup, chopped and pitted
Linguine, 12 ounces, preferably whole wheat
Cannellini beans, 1 can, drained and rinsed
Cherry tomatoes, ~1 cup, cut in half
Directions:
Bring a large pot of salted water to a boil. Meanwhile, make the pesto: Pulse the almonds and garlic in a blender/food processor until finely chopped. Add the parsley, basil and parmesan and pulse until the herbs are chopped, scraping down the side of the processor as needed. With the motor running, drizzle in the olive oil and blend until combined. Transfer to a large bowl; stir in the tofu ricotta and olives.
Add the linguine to the boiling water and cook as the package directs, adding the beans to the pot in the last 2 minutes of cooking. Reserve 1 cup of the cooking water, then drain the pasta and beans. Transfer to the bowl with the pesto and toss to coat. Add the tomatoes and toss to combine, adding the reserved cooking water as needed to loosen.
Tofu Ricotta Recipe:
Ingredients:
Tofu, firm/extra firm, 1 package
Spinach, 8 oz, chopped
Tofutti Soy Sour Cream, 1/2 cup
Lemon juice, 1/8 cup
Cane juice crystals (or other sugar/sweetener), 1/8 cup
~1/2-3/4 tsp salt
1/2 tsp onion powder
1/2 tsp garlic powder
Directions:
Drain excess water from tofu. Mash tofu in a large bowl with potato masher or your hands. Add remaining ingredients to tofu, mix well. Add additional salt or sweetener if needed.
Recipe adapted from: http://www.foodnetwork.com/recipes/food-network-kitchens/linguine-with-almond-pesto-and-beans-recipe/index.html
and
Give Them Something Better by Sarah Frain and Stephanie Howard
Meal Plan 12/19
Linguine with almond pesto and beans, steamed broccoli, garlic toast
Vegan bulgar chili, garlic toast
Vegetarian Muffuletta, soup/sunchips
Pesto Chicken, potatoes, steamed broccoli, garlic toast
Produce:
Kale, 1 bunch
garlic, 8 cloves, minced
broccoli, 2 heads (at least, for side dish)
potatoes, bite size (for side dish)
onion
red bell pepper
cherry tomatoes, 2 pints
jalapenos, 2
parsley, fresh, 1.5 cup
basil, fresh, 1.5 cup
lemon juice, 1/8 cup
arugula, 1 package
Pantry:
Walnuts, 1 cup
Almonds, 1/3 cup
Olive oil, 1.5 cup
Vinegar, 1/4 cup (or you can use lemon juice instead of vinegar)
cocoa powder, 1 Tbsp
tomato sauce, 1 cup
kidney beans, 1 can
canellini beans, 1 can
bulgur, 1/2 cup
linguine or fettuccine noodles, 1 package (preferably whole wheat)
vegetable stock, low sodium, 4 cups
cumin, cayenne pepper, chili powder, paprika, onion powder, garlic powder, oregano
kalamata olives, 1 jar
green olives, 1 jar
roasted red bell pepper, 1/4 cup (purchased in the international section in a jar packed in oil)
artichokes, 4-6, quartered, canned/marinated
spinach, 1 package/bag
cane juice crystals (or other sugar/sweetener), 1/8 cup
bread, 1 lb round loaf, preferably whole grain
Refrigerator:
Shredded Mozzarella (or vegan alternative)
Parmesan Cheese, 1/4 cup (or vegan alternative)
Provolone cheese slices (or vegan alternative)
Tofu, firm/extra firm, 1 package
Soymilk (plain) or Tofutti brand soy sour cream
Freezer:
1 package Quorn Chick'n Cutlets
Corn Kernels
Vegan bulgar chili, garlic toast
Vegetarian Muffuletta, soup/sunchips
Pesto Chicken, potatoes, steamed broccoli, garlic toast
Produce:
Kale, 1 bunch
garlic, 8 cloves, minced
broccoli, 2 heads (at least, for side dish)
potatoes, bite size (for side dish)
onion
red bell pepper
cherry tomatoes, 2 pints
jalapenos, 2
parsley, fresh, 1.5 cup
basil, fresh, 1.5 cup
lemon juice, 1/8 cup
arugula, 1 package
Pantry:
Walnuts, 1 cup
Almonds, 1/3 cup
Olive oil, 1.5 cup
Vinegar, 1/4 cup (or you can use lemon juice instead of vinegar)
cocoa powder, 1 Tbsp
tomato sauce, 1 cup
kidney beans, 1 can
canellini beans, 1 can
bulgur, 1/2 cup
linguine or fettuccine noodles, 1 package (preferably whole wheat)
vegetable stock, low sodium, 4 cups
cumin, cayenne pepper, chili powder, paprika, onion powder, garlic powder, oregano
kalamata olives, 1 jar
green olives, 1 jar
roasted red bell pepper, 1/4 cup (purchased in the international section in a jar packed in oil)
artichokes, 4-6, quartered, canned/marinated
spinach, 1 package/bag
cane juice crystals (or other sugar/sweetener), 1/8 cup
bread, 1 lb round loaf, preferably whole grain
Refrigerator:
Shredded Mozzarella (or vegan alternative)
Parmesan Cheese, 1/4 cup (or vegan alternative)
Provolone cheese slices (or vegan alternative)
Tofu, firm/extra firm, 1 package
Soymilk (plain) or Tofutti brand soy sour cream
Freezer:
1 package Quorn Chick'n Cutlets
Corn Kernels
Thursday, December 8, 2011
Thai Red Curry Vegetables with Coconut Rice
Thai Red Curry
Ingredients:
Red bell pepper, sliced
Green bell pepper, sliced
1/2 white onion, coarsely chopped
2 carrots, sliced
1/2 head cauliflower, cut into bite size pieces
1 cup broccoli, cut into bite size pieces
3 Tbsp red curry paste (vegan) - more or less of the paste based on your spice preference.
2 cans Coconut milk, lite
Directions:
Heat large cooking pan over medium heat. Pour 1 can of coconut milk and the red curry paste into the pan. Stir until combined. Then add the second can of coconut milk. Cover and heat over medium heat. Meanwhile cut your vegetables while sauce begins to boil and thicken. Add cauliflower, cover and cook for ~5 minutes. Add remaining vegetables (add enough to create the vegetables to sauce ratio of your liking). Cook for ~7 minutes. Serve over Coconut Rice (recipe below).
Coconut Rice:
Ingredients:
3 1/2 cups water
2 cups brown basmati rice
1 can (15 ounce) coconut milk, lite
1 Tbsp olive oil
1 Tbsp garlic, minced
1 Tbsp ginger, minced
1 tsp salt
1/4 tsp ground turmeric
1/8 tsp ground cardamom (or cinnamon)
1/8 tsp ground coriander
Directions:
Combine all ingredients in a medium saucepan. Bring to a boil over high heat. Reduce to a simmer and cook, covered, 50-60 minutes, until rice is tender.
Recipes taken from:
http://www.youtube.com/watch?v=4EzGI145nvY
Give Them Something Better by Sarah Frain and Stephanie Howard
Heat large cooking pan over medium heat. Pour 1 can of coconut milk and the red curry paste into the pan. Stir until combined. Then add the second can of coconut milk. Cover and heat over medium heat. Meanwhile cut your vegetables while sauce begins to boil and thicken. Add cauliflower, cover and cook for ~5 minutes. Add remaining vegetables (add enough to create the vegetables to sauce ratio of your liking). Cook for ~7 minutes. Serve over Coconut Rice (recipe below).
Coconut Rice:
Ingredients:
3 1/2 cups water
2 cups brown basmati rice
1 can (15 ounce) coconut milk, lite
1 Tbsp olive oil
1 Tbsp garlic, minced
1 Tbsp ginger, minced
1 tsp salt
1/4 tsp ground turmeric
1/8 tsp ground cardamom (or cinnamon)
1/8 tsp ground coriander
Directions:
Combine all ingredients in a medium saucepan. Bring to a boil over high heat. Reduce to a simmer and cook, covered, 50-60 minutes, until rice is tender.
Recipes taken from:
http://www.youtube.com/watch?v=4EzGI145nvY
Give Them Something Better by Sarah Frain and Stephanie Howard
Vegetarian Italian Lentil Loaf with Checca Sauce
This is DELICIOUS! This recipe is definitely a keeper. It is much different than traditional vegetarian lentil loaves. One thing to note, it doesn't slice really well, It is almost better to use a spoon to dish out of the pan. But, it tastes so good it doesn't really matter.
This recipe is one that I would consider for special occasions. It is a bit labor intense because it uses a lot of pots and pans. It is also a more rich dish with cheese and eggs, but I really think that vegan cheese can be substituted and maybe using a flax egg or chia egg might suffice (1egg = 1 Tbsp ground flax or chia seeds mixed with 2-3 Tbsp water, let sit for 5 minutes then add to recipe). I was making this to take to Thanksgiving so I stuck with the traditional recipe, but when I make this again (because it was so good that I will) I will try to substitute items to make this a healthier, vegan dish. But in the mean time, here is the recipe for you to try to experiment with.
Ingredients:
Checca Sauce:
1 pint cherry tomatoes, halved
3 green onions, sliced up into 1/3 of the green stem
3 cloves of garlic, chopped
8 fresh basil leaves
3 Tbsp olive oil
salt and pepper to taste
Lentil Loaf:
3/4 cup dry lentils
3 cups low sodium vegetable broth
1 cup uncooked brown rice
1/2 cup onion, chopped
1/2 cup shredded carrots, chopped
1 celery rib, sliced
1/2 cup frozen corn kernels
2 Tbsp Earth Balance buttery spread, divided
~4 cups spinach leaves
8 ounces of light mozzarella bar cheese (or vegan alternative)
2 eggs, lightly beaten (or flax/chia egg substitute - directions in above paragraph)
1/4 cup parmesan cheese
1/3 cup basil leaves, chopped
salt and pepper to taste
1 tomato, sliced
Directions:
Checca Sauce: Place all ingredients in blender or food processor. Pulse until blended, but not pureed. Season with salt and pepper to taste. Set aside for later use.
Lentil Loaf: Place lentils in a large saucepan of cold water. Bring water just to a boil over high heat. Drain boiling waters and separate lentils for later use. Meanwhile in a large saucepan, bring broth to a boil. Add rice and return to a boil, then reduce heat to low and simmer (covered) for 10 minutes. Stir in lentils, onion, carrot, celery. Cover and allow to cook until lentils and rice are cooked and tender and liquid is absorbed (~30 minutes). Turn off heat. Sprinkle corn over rice and lentil mixture. Cover and let sit for 5 minutes. Uncover and fluff with a fork. Cover and let stand for an additional 5 minutes.
In a large bowl, mix lentil mixture, spinach, mozzarella cheese, eggs, 1/4 cup parmesan cheese, basil, salt, pepper, and 1/2 of the checca sauce. Spoon mixture into a prepared loaf pan (coated with non-stick spray). Arrange tomato slices in a row on top of the lentil mixture. Sprinkle with any remaining parmesan/mozzarella. Dot top with a few dots of Earth Balance buttery spread.
Bake uncovered for ~30 minutes (until cooked through). To serve, slice the loaf and top with Checca Sauce.
Recipe taken from: http://www.foodnetwork.com/recipes/giada-de-laurentiis/veronicas-veggie-meatloaf-with-checca-sauce-recipe/index.html
Black Bean Quesadillas
These are a great go-to meal in our house. They are simple and quick for those busy nights.
Ingredients:
Black Beans, 1 can, preferably low sodium organic
Salsa, either fresh or the wholly salsa brand that you can get in the refrigerated produce section
Guacamole, either fresh or the wholly guacamole brand that you can get in the refrigerated produce section
Shredded Colby Jack Cheese, optional
Flour tortilla
Directions:
Drain and rinse black beans thoroughly. Place beans in a medium bowl and mash with a potato masher.
Place a small handfull of the cheese on 1/2 of the tortilla. Top with black beans, a spoon full of salsa and guacamole. Fold tortilla in half. Place on a skillet or grill plan sprayed with cooking spray. Cook each side until tortilla is golden brown and slightly crisp.
Serve with brown rice, salad, and more salsa for dipping.
Vegan Lasagna
Ingredients:
6 whole wheat lasagna noodles, cooked to al dente
Fresh spinach and/or Kale, chopped - about 3-4 cups chopped (more or less based on your taste)
1/2 tsp salt
1 tsp garlic powder
2+ cups spaghetti sauce, low sodium
6 oz non-dairy cheese alternative
1 recipe of tofu ricotta, as follows:
8 ounces extra firm tofu, drained and crumbled by hand or with a potato masher
1 tsp lemon juice
1 clove garlic, minced
4-5 handfulls fresh basil leaves, chopped
1 tsp olive oil
2 Tbsp nutritional yeast flakes
salt and pepper to taste
Directions:
Preheat oven to 375 degrees. Cook lasagna noodles per package directions until al dente.
Begin by making the tofu ricotta. In a medium bowl, crumble tofu by hand or with potato masher. Once crumbled, add remaining ingredients and mix together. Add chopped spinach and stir into mixture. Once prepared, it can be used immediately, or it can be covered and stored in refrigerator for later use.
Once noodles have cooked, spread a thin layer of tomato sauce on the bottom of a 2 quart (7 x 9 inch) baking dish. Place 2 noodles in the bottom of the dish. Top noodles with 1/3 of the tofu mixture, 1/3 shredded cheese, and 1/3 of the sauce.
Continue to layer with noodles, ricotta, shredded cheese, and sauce. On the third and final layer, top with shredded cheese.
Cover with foil and bake for 40 minutes. Uncover and bake for an additional 10 minutes.
Cut and serve with steamed broccoli and garlic toast.
Recipe adapted from http://www.theverdantlife.com/2009/11/meatless-monday-classic-vegan-lasagna.html
Meal Plan 12/4
Lasagna (vegan) with garlic bread and steamed broccoli
Black Bean Quesadillas with salsa
Lentil Loaf with mashed potatoes
Thai Red Curry Vegetables with Coconut Rice
Produce:
2 onions
tomato, roma
celery, 1 rib
corn, 1 ear (or 1/2 cup frozen)
shredded carrots
green bell pepper
red bell pepper
broccoli
cauliflower
carrots
spinach, 2 bags or cartons of pre-washed baby spinach
broccoli
lemon juice, 1 tsp
garlic, 4 clove minced
basil, fresh, ~1.5-2 cup
salsa - (I like the wholly salsa brand found in the produce refrigerated area)
guacamole - (I like the wholly guacamole brand found in the produce refrigerated aisle, or make your own)
cherry tomatoes, 1 pint
green onions, 1 bunch
Earth Balance buttery spread, 2 Tbsp
Pantry:
Red Curry Paste (vegan ingredients)
Coconut Milk - 3 cans
Whole wheat lasagna noodles - 6 noodles
Spaghetti Sauce - low sodium
Garlic powder
Olive oil
Nutritional Yeast Flakes, 2 Tbsp
flour tortillas
black beans, 1 can
lentils, 3/4 cup uncooked
vegetable broth, low sodium, 3 cups
brown rice, 1 cup uncooked
2 eggs (or vegan egg substitute)
1 1/2 cup mozzarella bar cheese (or vegan cheese)
1/4 cup Parmesan cheese (or vegan cheese)
Refrigerator:
Extra Firm Tofu, 8oz package
shredded mozzarella cheese - vegan
Thursday, December 1, 2011
Tex-mex Rice and Black eyed Peas
Ingredients:
- 1 cup brown rice
- 1 tablespoon extra-virgin olive oil
- 1 cup fresh salsa, plus more for topping
- 1/2 teaspoon ground cumin
- 2 14-ounce cans black-eyed peas (1 undrained; 1 drained and rinsed)
- 3 cups baby spinach
- 1/4 cup chopped fresh cilantro
- 1 avocado, halved, pitted and sliced
- Tofutti vegan sour cream, topping
- Directions:
- Cook rice per package directions. Meanwhile, heat olive oil in medium saucepan over medium-high heat. Add the salsa and cumin and cook, stirring, until salsa is soft, about 5 minutes. Add the black-eyed peas, plus the liquid from one of the cans and an additional 1/4 cup water. Cook, stirring occasionally, until the beans are creamy and tender, about 12 minutes.
- Fluff rice with a fork and divide among bowls. Add spinach and cilantro to the black-eyed pea mixture and stir until wilted, about 1 minute. Spoon evenly over the rice. Top each serving with a few avacado slices, salsa, and sour cream.
- Yield: 4 servings
Red Beet Pancakes
We had a breakfast for dinner day with these pancakes, and what a yummy dinner it was! This is a great way to sneek such a healthy vegetable into your diet! Beets are a nutrition powerhouse, containing several vitamins, minerals, and phytonutrients to help reduce inflammation, blood clot formation, and some cancers. You can't even tell that the beets are in this pancake - they are so sweet they blend right in. My husband and son loved these and it was suggested that I make them on Christmas morning this year because they were such a merry red color!
Ingredients:
1 Cup All Purpose Flour
3/4 Cup Whole Wheat Flour
3 Tbsp Light Brown Sugar
1 Tbsp Baking Powder
1/2 Tsp Kosher Salt
2 Medium Beets, roasted & pureed (about 3/4 Cups)
1 1/4 Cup soy milk
1/3 Cup Plain Greek Yogurt or vegan alternative
1 Large Egg or egg substitute
3 Tbsp Earth Balance buttery spread, melted
1 Tsp Vanilla extract
3/4 Cup Whole Wheat Flour
3 Tbsp Light Brown Sugar
1 Tbsp Baking Powder
1/2 Tsp Kosher Salt
2 Medium Beets, roasted & pureed (about 3/4 Cups)
1 1/4 Cup soy milk
1/3 Cup Plain Greek Yogurt or vegan alternative
1 Large Egg or egg substitute
3 Tbsp Earth Balance buttery spread, melted
1 Tsp Vanilla extract
Accompaniments: honey, maple syrup, butter, raspberry sauce
Directions:
1. Roast the beets as follows: heat oven to 375 degrees, place washed beets in tinfoil and fold around beets to create a steaming "packet" with the foil. Bake 45 minutes. Remove beets from oven and open foil packet to allow to cool. When beets cool to the touch, remove skins (they should peel right off). Cut beets and place in blender/food processor. Blend until smooth.
2. Sift the first 5 ingredients into a bowl.
3. Place the rest of the wet ingredients in a separate bowl and whisk thoroughly to combine.
4. Add the dry ingredients into the wet and stir until just combined (you don’t want to overstir the batter — some lumps are good).
5. Drop about 2 tbsp of the pancake mixture onto a greased griddle or pan over medium heat and cook for 3 minutes on each side.
6. Serve with desired accompaniments.
3. Place the rest of the wet ingredients in a separate bowl and whisk thoroughly to combine.
4. Add the dry ingredients into the wet and stir until just combined (you don’t want to overstir the batter — some lumps are good).
5. Drop about 2 tbsp of the pancake mixture onto a greased griddle or pan over medium heat and cook for 3 minutes on each side.
6. Serve with desired accompaniments.
Hummus Melts
Ingredients:
4 whole wheat english muffins
spinach, about 3 handfulls
garlic
olive oil
hummus
shredded mozzarella cheese (or vegan alternative)
Directions:
- First, toast four whole wheat English muffins (this recipe makes enough for four open-faced sandwiches -- serves two hungry people
- Then saute a little baby spinach in some olive oil and garlic. Three to four handfuls of spinach will do. Just remember, it'll cook down dramatically.
- Turn on your broiler . . . and on a cookie sheet, lay out each English muffin and top with hummus. Then top with spinach and a sprinkling of mozzarella cheese (or vegan alternative)
- Broil until brown and bubbly.
Yields 4 open face sandwiches
Recipe taken from: http://www.neverhomemaker.com/2010/05/hummus-melts.html
Barley Brown Rice Risotto
Ingredients:
2 cups (6 ounces) mushrooms, chopped
2 cups broccoli florets
4 oz whole grain tempeh, cut into small cubes (optional)
Salt and pepper
1/2 cup whole grain brown rice
1/2 cup pearl barley
1 Tbsp olive oil
1 small onion, chopped
2 cloves garlic, minced
1/2 tsp crushed red pepper flakes (or less depending on your spice preference)
Kosher salt and freshly ground black pepper
2 1/2 cups low-sodium veg broth
Directions:
Yield: 4 servings
Recipe taken from: http://www.theverdantlife.com/2011/10/vegan-mofo-post-6-barley-brown-rice.html
Pumpkin Pie Oatmeal
This was delicious! One thing that I would recommend, though...make the recipe for the pumpkin butter bars ahead of time to reduce time to make this recipe. It's worth it! Also, this recipe will only make 1 serving. I multiplied it by 3 and refrigerated the leftovers and they heated up well in the microwave. The recipe below is only one serving, so multiply to your liking.
Pumpkin Butter Oat Squares with Candied Pecans (this is used as a topping on the oatmeal. I suggest making this ahead of time to save time on prep of the oatmeal).
Ingredients:
Oat Base:
Directions:
Preheat oven to 275F. Coat a 9×9 baking dish with non stick cooking oil.
Next prepare your candied pecans as follows: Coursley chop 1 cup of pecans. In a medium sized pot, add all ingredients (except pecans!) and heat over medium stirring well to blend. Bring to a boil and reduce heat to low-medium to simmer. Be careful not to burn. Keep stirring the mixture for about 10 minutes until it gets thick and caramelizes. Once it has thickened up remove immediately from stove top and pour in pecans. Stir quickly being sure to coat all the pecans. This is a very quick process and it is essential that you not leave the syrup mixture sitting for any amount of time or it will harden. Place pecans on a piece of wax paper to cool.
Now preheat oven to 350F. In a small bowl, mix the chia or flax egg and set aside. In a large bowl, mix the oat base dry ingredients: oats, flour, brown sugar, baking soda, salt. In a small bowl, mix the melted earth balance, maple syrup, almond milk, vanilla, and chia/flax egg. Stir well.
Add the wet mixture to the dry and mix well, using hands to mix well. Set aside 1/2 cup of the oat base mixture to put on top of the recipe when done. Pour the oat mixture onto the square pan.
Pre-bake the oat base at 350F for approximately 15-18 minutes. Remove from oven and pour on 1.5 cups pumpkin butter and smooth out with spatula. Now sprinkle on the reserved 1/2 cup oat mixture and 1 cup candied pecan topping over top of pumpkin butter.
Bake at 350F for another 8-10 minutes. Allow to fully cool on counter for about 20 minutes and then store in refrigerator. This is not only a topping for this oatmeal, but you can use any leftovers as a dessert by itself.Pumpkin Oatmeal:
Ingredients:
Directions:
In a medium sized pot, heat the oats and almond/soy milk over medium heat until it comes to a low boil. Stir in the pumpkin and chia seeds. Heat over low-medium for about 5-7 minutes, stirring frequently. Now add in the spices and vanilla and heat for another 5-7 minutes, stirring frequently. Pour into a bowl and add toppings.
Toppings:
Serves 1, multiply the recipe if you want more servings. It is so good, I recommend to make several servings!!
Recipe taken from:http://ohsheglows.com/2010/11/08/comforting-pumpkin-pie-oatmeal-with-all-the-fixins/
Scrambled Banana Sandwich
This is recipe is definitely a keeper! It is super quick and easy. It is good for breakfast, lunch, or dinner. The best part...my 19 month son LOVED it!
Ingredients for TWO sandwiches:
- 1 large banana
- 1/4 cup unsweetened coconut
- 3 tablespoons soy milk (or almond milk)
- 1 tablespoon maple syrup
- Peanut butter (I used Skippy Natural)
- 2 wheat English muffins
DIrections:
Recipe taken from: http://www.neverhomemaker.com/2010/05/scrambled-banana-sandwich.html
Yeilds 2 sandwiches
Quinoa Granola
Ingredients:
1 cup oats
1/2 cup quinoa
1/3 cup amaranth seeds (or more quinoa)
2 Tbsp chia seeds
1/2 cup almonds, chopped
1/2 cup hazelnuts, chopped
1/4 cup walnuts, chopped
1/4 cup raw, unsalted pepitas (pumpkin seeds)
1/4 cup raw, unsalted sunflower seeds
1/4 cup unsweetened coconut flakes
1/4 cup dried cranberries
1/4 cup dried cherries
1/4 cup dried blueberries
1/2 cup maple syrup
1/2 cup extra virgin coconut oil, melted
2 tsp cinnamon
1/4 tsp salt
Directions:
Yeild 5 servings
Recipe taken from: http://www.theverdantlife.com/
Meal Plan 11/20
Quinoa Granola
Scrambled Banana Sandwich
Pumpkin Pie Oatmeal
Barley Brown Rice Risotto
Hummus melts with whole grain chips or salad
Tex-mex rice and blackeyed peas
Red Beet Pancakes with fruit and soy yogurt
Produce:
Bananas
mushrooms, 1 carton
broccoli, 1 bunch
onion, 2
garlic, 2 cloves
crushed red pepper flakes, 0.5 tsp
vegetable broth, 2.5 cup
spinach
cherry tomatoes, 1 carton
salsa (I like the wholly salsa brand)
cilantro
avacado
Pantry:
olive oil
oats, 3 cup
all purpose flour, 2.5 cup
whole wheat flour, 3 cup
yeast, 1 tsp.
baking soda, 0.5 tsp
baking powder, 1 Tbsp
brown sugar, 0.75 cup
flax meal (ground flax seeds) - 1 Tbsp
quinoa, 0.5 cup
amarath seeds, 0.33 cup
chia seeds, 0.5 cup
almonds, 0.5 cup
hazlenuts, 0.5 cup
walnuts, 0.25 cup
pumpkin seeds, 0.25 cup
sunflower seeds, 0.25 cup
coconut, unsweetened, 0.5 cup
dried cranberries, raisins, cherries, blueberries, 0.75 cup total
maple syrup, 1 cup
cinnamon, ginger, nutmeg, cumin, Italian herbs
whole wheat english muffins
Peanut/other nut butter
vanilla, 2.5 Tbsp
pumpkin, canned, 1 can
pumpkin butter, 1 jar
brown rice, 1.5 cup
pearled barley, 0.5 cup
black eyed peas, 2 cans
Refrigerator:
Earth Balance butter spread, 1.5 cup
soy milk
tempeh, 4 oz (optional)
hummus
shredded mozzarella cheese (vegan)
shredded cheddar cheese (vegan, optional)
Tofutti vegan sour cream
greek yogurt, plain (or soy substitute), 1 cup
egg, 1 (or vegan egg substitute)
Scrambled Banana Sandwich
Pumpkin Pie Oatmeal
Barley Brown Rice Risotto
Hummus melts with whole grain chips or salad
Tex-mex rice and blackeyed peas
Red Beet Pancakes with fruit and soy yogurt
Produce:
Bananas
mushrooms, 1 carton
broccoli, 1 bunch
onion, 2
garlic, 2 cloves
crushed red pepper flakes, 0.5 tsp
vegetable broth, 2.5 cup
spinach
cherry tomatoes, 1 carton
salsa (I like the wholly salsa brand)
cilantro
avacado
Pantry:
olive oil
oats, 3 cup
all purpose flour, 2.5 cup
whole wheat flour, 3 cup
yeast, 1 tsp.
baking soda, 0.5 tsp
baking powder, 1 Tbsp
brown sugar, 0.75 cup
flax meal (ground flax seeds) - 1 Tbsp
quinoa, 0.5 cup
amarath seeds, 0.33 cup
chia seeds, 0.5 cup
almonds, 0.5 cup
hazlenuts, 0.5 cup
walnuts, 0.25 cup
pumpkin seeds, 0.25 cup
sunflower seeds, 0.25 cup
coconut, unsweetened, 0.5 cup
dried cranberries, raisins, cherries, blueberries, 0.75 cup total
maple syrup, 1 cup
cinnamon, ginger, nutmeg, cumin, Italian herbs
whole wheat english muffins
Peanut/other nut butter
vanilla, 2.5 Tbsp
pumpkin, canned, 1 can
pumpkin butter, 1 jar
brown rice, 1.5 cup
pearled barley, 0.5 cup
black eyed peas, 2 cans
Refrigerator:
Earth Balance butter spread, 1.5 cup
soy milk
tempeh, 4 oz (optional)
hummus
shredded mozzarella cheese (vegan)
shredded cheddar cheese (vegan, optional)
Tofutti vegan sour cream
greek yogurt, plain (or soy substitute), 1 cup
egg, 1 (or vegan egg substitute)
Tuesday, November 15, 2011
Butternut Squash Risotto
This recipe was gone before I knew it and I didn't get to take a picture. It tasted great and the butternut squash is SO nutritious. It is one of the highest sources of vitamin A, which is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A helps the body protect against lung and oral cavity cancers. There has also been some research linking vitamin A to heart health and decreasing blood pressure. So, even though I don't have a picture to entice you to try this recipe, the health benefits alone should do the trick...not to mention that it was super yummy!
Ingredients
- 2 cups cubed butternut squash (you can find this in the produce or the frozen food aisle)
- 2 tablespoons Earth's Balance buttery spread
- 1/2 onion, minced
- 1 cup brown rice, (I ended up adding ~1/4 cup extra to absorb some of the liquid)
- 5 cups hot vegetable stock, low sodium
Directions
- Place squash cubes into a steamer basket in a saucepan. Add water, cover, and bring to a boil over medium-high heat. Allow to steam until the squash is tender (10 to 15 minutes), then drain, and mash in a bowl with a fork or potato masher.
- Melt butter in a saucepan over medium-high heat. Add onion; cook and stir for 2 minutes until the onion begins to soften, then stir in the rice. Continue cooking and stirring until the rice is glossy from the butter, and the onion begins to brown on the edges, about 5 minutes more.
- Stir in the mashed squash and 1/3 of the hot vegetable stock; reduce heat to medium. Cook and stir until the stock has been absorbed by the rice, 5 to 7 minutes. Add half of the remaining stock, and continue stirring until it has been absorbed. Finally, pour in the remaining stock, and continue stirring until the risotto is creamy.
Recipe adapted from: http://allrecipes.com/recipe/butternut-squash-risotto-2/detail.aspx
Vegetarian Loaf
Ingredients:
- 2 large onions, finely chopped
- 1 cup chopped fresh mushrooms
- 1/4 cup finely chopped green pepper
- 2 tablespoons butter
- 3 cups grated carrots
- 1 1/2 cups chopped celery
- 5 eggs, beaten
- 1/2 cup chopped walnuts
- 1/4 cup unsalted sunflower kernels
- 1/2 teaspoon salt
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried oregano
- 1/4 teaspoon pepper
- 3 cups soft whole wheat bread crumbs
Directions
- In a nonstick skillet, saute onions, mushrooms and green pepper in butter until tender. In a bowl, combine the mushroom mixture, carrots, celery, eggs, walnut, sunflower kernels, salt, basil, oregano and pepper. Stir in bread crumbs:
- Coat a 9-in. x 5-in. x 3-in. loaf pan with nonstick cooking spray, then line with waxed paper. Transfer vegetable mixture to a prepared pan. Bake at 350 degrees F for 1 hour or until a meat thermometer reads 160 degrees F Let stand for 10 min before slicing.
Recipe taken from: http://allrecipes.com/Recipe/vegetarian-nut-loaf/detail.aspx
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