Posts tagged ‘vegetarian’
I purchased a Spiralizer a year ago, and wow has that little tool come in handy! Apple “noodles”, super-quick sweet potato fries and spiralized zucchini are just a few of my favorites. For some, zucchini noodles and spiralized ingredients might be old news but if this concept is new, I encourage you to give them a go. Plus, it’s fun…and who couldn’t use some extra fun?!
I continue to be amazed at the versatility of zucchini: what an incredible veggie. You can use zucchini noodles aka “zoodles” as a grain-free or light pasta replacement OR you can bulk up your pasta dishes so you can have half zoodles and half noodles…that way you can load up on veggies and still have your pasta without a carb-induced coma :) I’ve pureed zucchini for a bean-free hummus, used grated zucchini in a sweet quick bread and added it to smoothies to thicken and add some veg without affecting flavor.
Since Spring has sprung, lighter dishes have been on the menu. This dish is quick, crazy easy and packed with fresh and bright flavor! Plus, you can make it vegan by swapping out the chicken for an extra roasted veggie (think roasted marinated portabella mushrooms or roasted asparagus..mmmm). The creamy avocado sauce adds a punch of flavor from the fresh basil, garlic and bright lime or lemon juice, and the roasted broccoli lends a nutty flavor to this meal. This dish is packed with protein, healthy fats, fiber and nutrition and can be served as a power lunch or dinner…and if you manage to have leftovers, those are tasty right from the fridge :)
Creamy Zoodles with Chicken and Broccoli
Gluten-free, Grain-free, Egg-free, Dairy-free, Vegan Option, Vegetarian Option, Soy-free, Paleo-friendly, Nut-free
3 medium zucchini, spiralized
1 large or two small chicken breast, cooked & cubed* (For vegan/vegetarian option, use 2 cups sauteed mushrooms and/or roasted asparagus)
1 head of broccoli, cut into small florets
2 small avocado 1 large avocado, pit removed and rough diced (will be pureed)
handful of fresh basil, chopped (roughly 1/2 cup) or cilantro
2 tbsp extra virgin olive oil, divided
1 garlic clove, minced
2 limes, juiced or 1 lemon, juiced (roughly 2 Tbsp or to taste)
1/2 tsp sea salt or to taste
freshly ground black pepper
1-2 Tbsp water or as needed
Optional garnish/serving ideas
hemp seed or pinenuts or slivered almonds (if adding nuts, will not be nut-free)
fresh basil, chiffonade
slices of fresh lemon or lime
1. Preheat oven to 375 F. Line a baking sheet with parchment or grease with olive oil. Add broccoli florets to the pan, drizzle with 1 Tbsp of olive oil and sprinkle with sea salt. Cook for approximately 10-12 minutes or until broccoli is tender and lightly browned.
2. While broccoli is cooking, prepare the avocado lime sauce. Add avocado, lime/lemon juice, basil, minced garlic, salt and 1 Tbsp olive oil and pureed until smooth. Add a couple tablespoons of water to thin out the sauce as needed.
3. If you prefer a less crunchy and softer zucchini noodle, either steam or saute the noodles for a couple minutes until your desired texture.
4. Add chicken, broccoli and zucchini noodles to a mixing bowl or pot. Pour/spoon the avocado sauce over the ingredients and toss to combine. Season to taste with additional salt and pepper and lime/lemon juice.
5. Divide into serving dishes and top with more basil, pinenuts/hemp seeds/almonds if desired and serve!
*I baked two small chicken breasts simply seasoned with lemon pepper, salt and olive oil at 350F for 20 minutes. I let them cool off and then cut into bite-size pieces. You could also use 2 cups shredded rotisserie chicken for a super quick lunch or dinner tossed with a little lemon.
**If you prefer to steam your broccoli, that’s ok too. I enjoy the depth of flavor from roasting them.
Serves approximately 3-4 people
Smoothies are an everyday must-have for me…99% of the time I start my day with a large glass of blended goodness (aka energy surge in a jar), mmmm!
I find that kicking off the morning with a smoothie or fresh juice is easiest on my tummy. Not only does it rev-up my digestion for the remainder of the day, it also squelches my hunger for a couple hours when I have time to eat a more solid meal and ensures that I have at least one nutrient-packed, high-quality meal no matter what the day throws at me.
Oh you know, the days when you plan on cooking that new elaborate dish you’ve been eyeing for a while…but (after a longer day than you anticipated), you wind up eating a couple scrambled eggs over quinoa for dinner…or a bowl of popcorn and a leftover energy bar from your purse. Yep, I have had more days recently like the latter than I’d like to admit.
I also realized it had been quite some time since I had posted a drink or smoothie recipe, so when I was assigned Rebekah’s lovely blog Making Miracles for the February’s Secret Recipe Club post…I chose her Hemp Chocolate Protein Shake for this month’s reveal, I was so excited to come across this recipe!
I had a giant bag of hemp seeds from Costco in my fridge calling my name and I was craving something sweet and chocolatey, yet simple…wa-la! This shake was a delicious change from my go-to blueberry-Maca blend I’ve been making…so much so that I craved this nutty-cacao smoothie the next morning too :)
I tried to stay true to Rebekah’s recipe…I couldn’t help but add my usual handful of baby greens (kale/chard/spinach) and I wound up soaking the hemp hearts, dates and water in the fridge the night before to soften the dates a bit. The next morning all I had to do was add the remaining ingredients and blend…Breakfast on the go!
Just a few perks about Hemp Seeds in case you need a little nutritional nudge:
- REWARD YOUR TASTE BUDS: Hemp hearts are delicious, they are nutty, often compared to sunflower seed or pine nuts… only better! Sprinkle on salads, cereal, quinoa, rice, roasted veggies, yogurt, add to smoothies, muffins, breads and other recipes…or eat a spoonful straight from the bag.
- REWARD YOUR BRAIN: Your brain has many of the fatty acids found in bulk Super Hemp. Regular consumption may help improve your memory. Super Hemp seeds may also help symptoms of anxiety and depression while improving your mood.
- REWARD YOUR WEIGHT LOSS: Super Hemp is a natural appetite suppressant making you feel full longer. Adding just four tablespoons of hemp seed to your meal can reduce your food cravings significantly. You will also feel more energy which can help you power through workouts and other activities to lose weight.
- REWARD YOUR HEART AND LOWER BLOOD PRESSURE: Super Hemp seeds contain essential fatty acids that help reduce blood cholesterol. This keeps the heart healthy and also prevents plaque buildup in your arteries. Super Hemp fatty acids also reduce inflammation that can cause high blood pressure and poor blood circulation.
- REWARD YOUR DIGESTIVE TRACT: Super Hemp provides high amounts of both insoluble and soluble fibers which keep your digestive tract healthy and clean. Super Hemp contains plant sterols and antioxidants helping reduce risk of colon, breast and prostate concerns. Super Hemp does NOT contain oligosaccharides such as found in soy, which often causes stomach upset and gas.
Intrigued? Give this shake a shot!
Hemp Chocolate/Cacao Protein Shake (slightly adapted from Making Miracles)
(Vegan, Dairy-free, Gluten-free, Grain-free, Fruit-Sweetened, Refined Sugar-free, Primal, Nut-free, Egg-free)
1 cup cold filtered water
1 cup ice cubes
1 banana, cut into chunks (or use frozen for a colder, thicker textured shake / smoothie)
1/2 cup raw hemp seeds/ hemp hearts
2-4 pitted dates, depending taste (I used two but increase if you prefer sweeter)
1-2 Tbsp raw cacao powder or cocoa powder, to taste
Handful or fresh leafy greens (such as baby spinach, kale, and/or chard), optional but for added nutrition
5 minute prep Directions
- Blend water, ice, banana, hemp seeds, dates (remove any pits), and cocoa powder together in a blender until smooth.
- Enjoy immediately, refrigerate any leftovers.
Plan-ahead soaking method Directions
- The night before, combine hemp seeds, dates and water in a jar. Refrigerate overnight.
- When you are ready to make your smoothie, add hemp/date/water mixture to blender container. Add ice, banana, cacao/cocoa powder and greens. Blend until smooth.
- Enjoy immediately, refrigerate any leftovers.
It’s no secret that I have a devotion to all things pumpkin and winter squash. My posts for Kabocha Squash Lovin‘, Butternut and Apple Crumble and Sausage Pumpkin Pizza are just scratching the surface of my affinity….while you’re at it, just add sweet potato to the list…I am shocked I’m not bright orange by now!
I’ve been craving (and making) all kinds of soup this Fall…I seriously need to start taking some photos and sharing some of these one-pot creations. I thought I’d kick off my Fall soup repertoire with this Thai Pumpkin Soup that I lightly adapted from Lynsey Lou’s beautiful blog! I was assigned Lynsey’s blog for this month’s Secret Recipe Club and I had a crazy-fun yet difficult time deciding what to make. Her Toasted Coconut Cake with Walnuts and Cranberries made me want to lick my computer screen, and I loved the flavor combination in her Wild Mushroom and Goat Cheese Quesadillas with Cranberry-Pecan Salsa. Hmmm…besides pumpkin, apparently the nut and cranberry combo is also on the brain?!
I made a few minimal changes to Lynsey’s recipe based on what I had on hand — I substituted leek for the onion and included two extra carrots (woohoo for a small veggie boost). I used coconut oil in lieu of olive oil and sprinkled a bit of black lava salt on top for a Halloween-ish look. The cilantro garnish is completely optional, it’s more for the contrast of colors :) I did add in the coconut milk from a can, but for photo purposes, I left those out…the soup was thick and the lite coconut milk I had looked watery and funky but it tasted delish! This soup was SO tasty – hot or cold! I even ate it chilled one day for lunch sprinkled with roasted spicy pepitas. When Lynsey mentioned this was a “must-make this Fall”, she was absolutely correct!
Thai Pumpkin Soup (lightly adapted from Lynsey Lou’s recipe)
Gluten-free, Grain-free, Vegan, Dairy-free, Vegetarian, Soy-free, Nut-free
2 Celery stalks, chopped
1-3 Carrots, sliced
1 Onion or 1 leek, roughly chopped
3 Tbsp olive oil or coconut oil
1 1/2 Pounds fresh pumpkin, skin removed and cubed (about 6 cups…I had about 7 cups total)
2 Tbsp Thai red curry paste
1 Tbsp ground curry
1/2 Tsp Garam Masala
1/2-1 Tsp ground cayenne pepper (optional)
2 Tbsp fresh ginger, minced
1 Liter (about 4 1/4 cups) vegetable stock (or chicken stock if you prefer, but this isn’t vegetarian)
Cream or coconut cream, optional
Black lava salt (or other salt to taste)
a few cilantro leaves for garnish, optional
1. In a large stock pot, heat oil over medium heat. Add celery, onion/leek, and carrot and let sit for 7 mintues, or until just starting to get soft, stir as needed.
2. Stir in curry paste, ground curry, garam masala, and cayenne making a paste and cook for 1 minute. Then add cubed pumpkin and fresh ginger. Cover vegetables with stock and allow to simmer for about 45 minutes or until soft.
3. Process with a food processor or an immersion blender, being very careful not to burn yourself. This process may also be done using a regular blender, but be very careful and do small batches.
4. Season with salt and pepper to taste. Drizzle cream or coconut cream on top if using, garnish with salt and cilantro (optional) and serve immediately. Enjoy :)
Fall is hands-down my favorite time of year — the smells, the flavors, the colors, the cooler weather…all of it makes me a happy camper! I want to snuggle up in a big sweater (or sweatpants) and spend time in the kitchen creating comfort food. Let’s kick off Fall with a holiday-geared post for Halloween that’s not only quick, easy, health(ier) and fun. Oh yeah, and it has chocolate :)
I’m sold! These no-bake chocolate oatmeal cookies are the perfect addition to a holiday party, a potluck, a kid’s school event, a bake-sale, or even a tailgate. Not only are they portable but they are allergen-friendly and a healthier version of no-bake cookies. I’d say that’s a win in my book…you CAN have your cookie and eat it too :)
I was thrilled to be assigned Wendy’s blog A Day in the Life on the Farm for September’s Secret Recipe Club reveal. I had my sight set on her Morel Mushroom and Wild Rice Bisque (doesn’t that sound heavenly?!) but had a small hiccup. True story – I went to the natural foods grocery store and found dried morels, yet I opted out when 1.2 ounces rang up for $56. Yikes. Wendy wasn’t kidding when she said morels are like gold, I tabled that recipe for a night when I really want to “treat” myself or for a special occasion!
I happily chose her No-Bake Chocolate Oatmeal Cookies for this month’s reveal. Not only did I have a hankering for something sweet, but wanted something easy without much hassle (or maybe I didn’t want to wait on dessert). Once I was mid-recipe, ambition and creativity hit so I couldn’t help but whip out my cookie cutters for a little Halloween fun!
I made a few swaps to make these cookies allergy-friendly: I substituted coconut oil for the butter, sunflower butter for the peanut butter, and coconut palm sugar for the granulated white sugar. I amped up the fiber with a few tablespoons of flaxseed meal and I used non-dairy almond milk in lieu of regular cow’s milk. I made sure to use gluten-free oats and added a pinch of sea salt to the mixture. Voila…Now that’s comfort in a cookie WITHOUT sacrificing the taste :)
Spooky No-Bake Chocolate Oatmeal Cookies (adapted from Wendy’s recipe)
Gluten-free, Refined Sugar-free, Dairy-free Vegetarian, Vegan, No-Bake, Egg-free, Nut-free Option
1/2 cup coconut oil or Earth Balance Vegan Spread (could use butter but it won’t be dairy free or vegan)
1 1/2 – 2 cup granulated coconut palm sugar (or other granulated sweetener)*
1/2 cup dairy free milk (I used unsweetened vanilla Almond milk)
4 Tbsp cocoa powder or raw cacao powder
1/2 cup sunflower seed butter (or peanut butter or other nut butter)
2 tsp pure vanilla extract
generous pinch of sea salt, optional
3-3 1/2 cup gluten free oats** (I used about 3 1/4 cups)
2 Tbsp flaxseed meal, optional for added nutrition
For decorating and shaping (optional)
cookie cutters of your choice lightly greased with coconut oil
coconut butter (or your favorite recipe for a glaze) – I used about 3 Tbsp
black sesame seeds (for the eyes)
- Add first 4 ingredients into a 4 qt. saucepan. Bring to a rolling boil over medium-high and hold one minute stirring often.
- Remove from heat. Add sunflower seed butter (or other nut or peanut butter) to hot mixture and stir until melted.
- Add vanilla and sea salt and stir well.
- Mix in the oats and flaxseed meal, then stir well.
- Place cookie cutters on parchment paper and press mixture evenly into cookie cutters (make sure to press down to get into small creases) OR drop by tablespoons onto parchment paper. Let cool until set.
- Carefully remove cookies from cookie cutters after completely cool. If decorating, melt coconut butter until it reaches a liquid state. I put the whole jar in simmering water for a while and stirred occasionally and then scooped about 3 Tbsp out. Spoon liquid coconut butter into a small plastic sandwich bag and cut a small corner off to create a tip. Pipe over cookies to decorate and use tweezers (or tiny fingers) to place sesame seed “eyes” or sprinkle over the cut-outs.
*I used less because I didn’t want these cookies as sweet, it’s up to you! You could probably use agave, maple syrup or honey but I haven’t tried it with this recipe.
**If you want a less chewy consistency for the oats, feel free to pulse the oats in a food processor several times since they aren’t quick cooking oats
For other recipes from this month’s reveal, please click the link below!