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Posts Tagged vegetarian

Zoodle Salad

 

I love how easy this salad is to make. It is perfectly simple but still packs a flavorful bite.

Zoodle Salad

 

Ingredients:

  • 1 medium zucchini, ends trimmed off
  • 1/2 medium avocado, diced
  • 1 red bell pepper, julienned
  • 1/2 c frozen peas
  • Small handful of cilantro, minced

 Dressing:

  • 1/2 lemon
  • 1 tbsp olive oil
  • Kosher salt, to taste
  • Fresh black pepper, to taste

Directions:

  1. Use a spiralizer or a mandolin fitted with a julienne blade and cut the zucchini into thin spaghetti-like strands. Trim the strands into bite size lengths and place them in a large work bowl.
  2. Combine olive oil, lemon juice, salt and pepper in a bowl. Add to zucchini and toss.
  3. Add the remaining veggies to the bowl.
  4. Serve right away and enjoy!

Maple Granola Recipe

Maple Granola I grew up baking with my mother for special occasions, holidays and some days for no reason at all. To give you an idea of how often we baked, about seven years ago I was invited to my boyfriend’s friend’s Christmas party. I would be meeting everyone for the first time (including parents) so naturally, I wanted to make a good impression. I brought beautifully decorated, freshly made sugar cookies packaged nicely in bakery boxes with holiday tissue (presentation is everything!). The funny thing is, they were convinced I bought them … not to toot my own horn but let’s just say they looked as great as they tasted 😉 Quite hysterical if you ask me! For my mother and I, baking was really about spending quality time together, talking, sharing stories and bonding. Heavenly desserts just happened to be a by-product. Thus, waves of nostalgia sweep over me each time I bake, taking me right back to my mom’s kitchen.

Unfortunately I can’t stick to the same recipes I grew up with. Now that I am aware of the health dangers granulated sugar, wheat and dairy, I look for alternative ways to bake. If I can’t find recipes, I create them! This is no easy task either. Baking sans white sugar, wheat and sometimes eggs can be a recipe for disaster. That is why my kitchen becomes a little test kitchen so I can actually see how well these new age recipes hold up before I decide to share them. This one I tweaked and made it scrumptious and nutritious.

 

Ingredients:

  • 4 c. GF oats
  • 1 c. nuts or seeds of your choice (almonds, cashews, walnuts, pecans, sunflower seeds, pepitas…)
  • 1/2 c. flaxseeds
  • 2/3 c. coconut, shredded
  • 1/3 c. maple syrup, grade B
  • 1/3 c. sesame seed oil
  • 1 T. vanilla
  • 2 t. cinnamon
  • 1 t. sea salt

Directions:

  1. Preheat oven to 350 degrees F.
  2. Mix all dry ingredients and set aside.
  3. Whisk honey, maple syrup, oil, vanilla, cinnamon and sea salt in a small bowl.
  4. Combine with dry ingredients. Spread evenly on a baking sheet. Bake for 40 minutes or until golden brown, stirring every 10 minutes.

 

Chocolate Pudding

This delicious recipe is packed full of healthy fat, protein, complex carbohydrates. It tastes so good you wouldn’t guess that it is actually good for you! It is sweetened with maple syrup which is mineral and antioxidant rich. Researchers at the University of Rhode Island found that maple syrup is filled with anti-inflammatory and antioxidant rich compounds that may help prevent several chronic and inflammatory diseases like diabetes, cancer, osteoporosis, and Alzheimer’s. In addition, this guilt-free pudding packs 14 grams of satiating protein per 1/2 cup serving. Not too shabby for a dessert.

 Chocolate Pudding

 

Ingredients:

  • 1 avocado
  • 1 banana, save a few slices for topping
  • 2 scoops chocolate protein powder ( I used pea protein)
  • 1/4 cup pure maple syrup, grade B
  • 2 tbsp cocao powder (not cocoa powder!)
  • 2-6 tbsp unsweetend almond milk, depending on desired consistency

Directions:

  1. Blend ingredients in a food processor until smooth.
  2. Chill in the fridge for at least 30 minutes.
  3. Top with sliced bananas, strawberries or other clean toppings of your choice.

Banana Nut Cookie

It is as easy as 1-2-3-4! With only four ingredients you can whip up a healthy batch of cookies in no time at all.

 Banana Nut Cookie

Banana Nut Cookies

 

  • Bananas + Oats (GF) + Walnuts + Cinnamon 

Mash 2 large overripe bananas in a bowl. Add 1 cup rolled oats, 1/4 cup chopped walnuts and tsp of cinnamon. With a melon baller drop rounded tablespoons of batter onto a baking sheet and bake for 12-15 minutes at 350°. Makes 1 dozen cookies.

Nutrition Facts:
(per cookie)
Calories: 71
Total Fat: 2g
Saturated Fat: 0g
Cholesterol: 0 mg
Sodium: 1 mg
Total Carbohydrates: 11g
Dietary Fiber: 2g
Sugars: 2g
Protein: 2g

Herb Dip

ABP: always be prepared is a motto I like to live by. By keeping healthy things on hand, I am more inclined to eat well. I like to make a batch of this flavorful dip to keep in the fridge because it goes well with almost everything. It is great on salads, raw veggies and animal protein. Keep in mind a little goes a long way which makes it ideal for those looking to add flavor without a lot of calories. Herb Dressing4

Makes 1 cup

Serving size: 1 tablespoon

Ingredients:

  • 1/4 cup flat leaf parsley
  • 1/2 cup tahini
  • 6 roughly chopped scallions
  • 2 cloves garlic
  • Zest and juice of 2 lemons
  • 1 tbsp ACV
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
  • 1/3 cup xvoo

Directions

  1. In a food processor fitted with a metal blade, add all ingredients leaving out the oil.
  2. Pulse to combine.
  3. With the motor running add oil in a thin stream until well combined

 

Quinoa Black Bean Chili

Vegetable Chili 500

This dish is healthy, tasty and easy to make. If you want enough for leftovers I suggest doubling the quantities.

Fun fact: contrary to popular belief, quinoa is a seed not a grain. It is a very healthy seed in fact, full of amino acids, antioxidants, minerals and vitamins. So eat up to feel great!!

Ingredients:

  • 2 ½ tbsp xvoo
  • 1 onion, chopped
  • ½ tsp salt
  • 2 garlic cloves, minced
  • 1 red bell pepper, diced
  • 1 tbsp chili powder
  • 1 (15 oz.) can organic diced tomatoes 
  • 1 (15 oz.) can black beans
  • 1 cup vegetable stock
  • 2 cups broccoli, diced
  • 1 cup cooked quinoa

Toppings:

  • Shredded cheese
  • Sliced scallions
  • Greek yogurt
  • Cilantro or parsley

Directions:

  1. In a large pot, heat xvoo over medium heat. Cook onion and salt until translucent, stirring often.
  2. Add garlic and red bell pepper until tender, about 4 minutes.
  3. Stir in chili powder, tomatoes, black beans and vegetable stock. Simmer partly covered and stirring, 15 minutes.
  4. Add broccoli and cook, covered, 3 minutes.
  5. Stir in quinoa and season with salt. Add toppings then serve.

Key Lime Pie Smoothie

I was delighted to see this recipe in the January edition of Oxygen Magazine. This zesty recipe took my mind away from the dreary SF weather and into the tropics. The combo of healthy fat and antioxidants makes this shake a superfood. Not only will the healthy fat keep you satiated but it will also help keep your body healthy from the inside out. Bonus: avocados are rich in glutathione, a powerful antioxidant that helps the body repair on a cellular level, boost the immune system and detoxify toxins. You might think avocado is a nasty edition but surprisingly it adds a silky texture. Enjoy this shake for breakfast to get your day started with your best foot forward.

key-lime-shake-1

Ingredients:

  • 1/2 avocado
  • 2 tsp lime zest
  • Juice of one lime
  • 1 cup plain unsweetened almond or hemp milk
  • 1/4 tsp vanilla extract
  • 1 tbsp unsweetened shredded coconut
  • 1 scoop vanilla whey protein powder
  • 1 handful of ice cubes
  • optional: 1-2 tbsp of xylitol

Directions:

  1. Place all ingredients in a blender, leaving out the whey protein powder, and blend thoroughly.
  2. Pulse in whey protein.
Nutrition Facts:

Calories: 350
Total Fats: 21 g
Saturated Fat: 4 g
Cholesterol: 35 mg
Sodium: 230 mg
Total Carbohydrates: 22 g
Dietary Fiber: 8 g
Sugars: 5 g
Protein: 25 g
Iron: 2 mg

Veggie Soup

IMG_3927

It’s cold outside and soup is the perfect thing to warm you up. Veggie Soup is delicious, nutritious, and super easy to make. Go wild and add a veggie you’ve never tried. Just remember to add the softer veggies last so they don’t get too mushy.

Ingredients:

  • 1 tbsp xvoo
  • 1 medium onion, medium dice
  • 1/2 leek, medium diced
  • sea salt and freshly ground black pepper
  • 2 medium carrots, medium dice
  • 2 medium garlic cloves, finely chopped
  • 2 celery stalk, medium dice
  • 2 cups additional vegetables of your choice (such as red pepper, cabbage, asparagus, mushrooms, fennel, or peas), medium dice
  • 2 cups greens (kale, spinach, collards, or swiss chard), thinly sliced
  • 1 bay leaf
  • 1 pinch dried thyme (optional)
  • 1/4 cup white wine or dry vermouth (optional)
  • 1 1/2  quart low-sodium chicken or vegetable broth (you can also make your own!)
  • 1 pound Yukon Gold potatoes, sweet potatoes or fingerling potatoes, medium dice
  • Optional toppings: pesto, greek yogurt, curry powder, paprika, cayenne pepper, or nutritional yeast

IMG_3915

IMG_3909IMG_3912

Directions:

  1. Heat the olive oil in a large saucepan or Dutch oven over medium-high heat until simmering. Add the onion, season with salt and pepper. Cook for about 5 minutes until translucent, stirring occasionally.
  2. Add the carrots and garlic, stirring occasionally, until the garlic is fragrant, about 2 minutes.
  3. Add the celery and hearty vegetables (such as cabbage and fennel). Add the bay leaf and thyme, cook an additional 5 minutes. If using, add the wine or vermouth (for some acidity) and cook, until the alcohol has reduced by about half, about 2 minutes.
  4. Add the broth, potatoes, and any quicker-cooking vegetables (such as asparagus and peas). Let the soup come to a boil, then reduce the heat to low and gently simmer, uncovered, until the potatoes can be easily pierced with a fork, about 15 to 25 minutes. Taste and season with additional salt and pepper as needed. If you choose, serve with suggested toppings.

Mineral Broth

 

What a fantastic food! This magical broth helps to counter act the negative effects of stress, alkalinize the body, and warm the system. It’s delicious by itself or used as a base for other soups. Whatever the use, it will provide boost of electrolytes like potassium and magnesium. I like to double the recipe and freeze for use later on. Tip- make sure to use organic vegetables otherwise your broth will be full of pesticides!

Makes 8 Servings

Instructions:

Wash with scrub brush and cut into 2 inch chunks

  • 2 cups yams (with Skin)
  • 1 medium potato (with skin)
  • 6 unpeeled carrots
  • 1 leek, white and green parts
  • 1 bunch of celery
  • 1 cup cabbage
  • 1 cup zucchini

Slice into strips

  • 1 cup collard greens
  • 1 cup onion

Coarsely chop

  • 1 bunch of parsley
  • 1-2 bay leaves
  • 6 cloves garlic

Add whole

  • ½ cup flaxseeds
  • 1 tablespoon of peppercorns

Place ingredients in a 12 quart stock pot with a lid. Cover with filtered water just to the level of the vegetables and add:

  • 6 slices fresh ginger root (thumbprint size)
  • 1/4 cup or more seaweed (dulse, nori, wakame, hiziki, or kombu)

Bring to a boil, then turn down to a simmer and cover. The broth is best when it simmers for 3-5 hours. Strain the broth through a large, coarse-mesh sieve (remember to use a heat-resistant container underneath), then add salt to taste.

 

 

Bauman, E. (2010). Recipes and Remedies For Rejuvenation Cookbook. Penngrove, CA: Bauman College.

Raw Butternut Squash Salad with Cranberry Dressing


Makes 8 servings

Adapted from “Food Matters” by Mark Bittman

Ingredients:

  • 1/2 cup fresh or frozen cranberries, picked over and rinsed
  • 3/4 cup orange juice
  • 1 Tbs minced ginger
  • 3 Tbs olive oil
  • 1 Tbs honey
  • Salt and pepper to taste
  • 1 1/12 lbs butternut squash
  • 1/2 cup pecans, toasted and chopped

Method:

  1. Preheat oven to 300 F. Toast the pecans for 15-20 minutes, or until fragrant. Allow to cool and then chop coarsely. Set aside.
  2. Combine the cranberries, orange juice, and ginger in a small saucepan over medium-low heat. Cover and cook, stirring occasionally, until the berries have begun to break, about 10 minutes.
  3. Remove from heat and add the oil, honey,and some salt and pepper. Stir until well combined.
  4. Meanwhile, grate the butternut squash by hand or in a food processor. Transfer the squash to a large bowl, add the warm cranberry dressing and toss to combine.
  5. Top salad with toasted pecans. Serve warm or at room temperature.

 

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