Monday, December 8, 2014

Lentil Rice Burgers on Homemade Buns

Lentil Rice Burgers
1 cup uncooked lentils
1 cup uncooked brown rice
1-1/2 cups carrots, finely grated
1 small onion, finely grated
1/2 teaspoon garlic powder
1-1/2 cups uncooked oatmeal
spices, salt, and pepper to taste

Cook lentils and rice in 4 cups water for 45 minutes, simmering over low heat in a covered saucepan. Allow to cool.

Add remaining ingredients and mix well. Shape into patties and cook on pan or on cookie sheet in oven (may spray with non-stick spray) over medium heat, until nicely browned (about 6 minutes per side).

Adapted from

makes 8 burger patties
134 cal  |  1g fat  |  26g carbs  |  6g protein

Homemade Hamburger Buns
1-1/2 teaspoon active dry yeast
1/4 cup warm water (110 - 115°F)
1 tablespoon brown sugar
1/4 cup almond milk
1/2 tablespoon ground flax seeds + 3 tablespoon water
1 tablespoons coconut oil
1 teaspoon salt
1-1/2 cups whole wheat flour

Stir the yeast and sugar into the warm water and let it sit until dissolved.

In a separate bowl, whisk together the milk, flax egg, coconut oil, sugar and salt. Add this to the yeast mixture and stir until well combined. Add all the flour mixture and stir until it forms a shaggy dough.

Knead at low speed for 10 minutes (The finished dough should be smooth, feel slightly tacky and spring back when poked). Cover and let the dough rise in a warm spot until doubled in size (approximately one hour).

Dust your work area with a little flour and turn out the risen dough on top. Divide the dough into 4 pieces and shape each piece into a tight ball. Transfer the balls onto a baking sheet and let them rise until they look puffy and hamburger-sized (approximately 30 – 40 minutes).

Bake the buns at 375 degree for approximately 15 – 18 minutes (or until golden on the tops). Let the buns cool at room temperature before slicing and using.

Adapted from

makes 4 hamburger buns
223 cal  |  6g fat  |  37g carbs  |  7g protein

Sunday, December 7, 2014

Black Bean and Sweet Potato Chili

1 tablespoon oil
1 onion, diced
1 large sweet potato, washed and cut into small cubes
1 red bell pepper, cut into small pieces
1 tablespoon chili powder
1 teaspoon cumin
1/2 teaspoon smoked paprika
1/2 teaspoon cinnamon
1 can of petite diced tomatoes in juice
1 can full of water
1 can black beans, drained and rinsed
1 can kidney beans, drained and rinsed
salt and pepper, to taste

In a large pot with lid, heat oil over a medium high heat.

Add onion and a sprinkle of salt and cook, stirring, for about 5 minutes until translucent.

Add in sweet potato and stir to coat in oil, cover and cook with onions for another 5 minutes, stirring occasionally and adding a little water to the pot if anything is sticking.

Add red bell pepper and spices, stir and cook for 1 minute. Add the can of tomatoes with juice, fill the can up with water and pour that in as well. Add the rinsed black beans and kidney beans and stir everything to combine. Cover and lower the heat to medium-low.

Cook at a simmer for about 30 minutes, stirring occasionally, until the potatoes are tender but not mushy. If it’s looking a bit watery, cook uncovered for about 5 minutes or until the chili has reduced and thickened.

Optional: top with avocado or full-on guacamole, salsa or hot sauce.

Adapted From

makes 4 servings
300 cal  |  4.1g fat  |  49g carbs  |  14.1g protein

Tofu Sushi

1 cup white sushi rice
4 sushi nori (seaweed wrappers)
2 carrots, shredded
1/2 cucumber, sliced lengthwise
6oz tofu, pressed and cut into strips
1/2 avocado
1/4 cup rice vinegar
1 tablespoon white sugar

Start by preparing the sushi rice; ideally, this should be done a few hours in advance to allow rice to cool before preparing sushi. Rise dry rice until water comes out clear. Bring rice and 1-1/2 cups water to a boil in a saucepan. Cover and reduce to simmer for 20 minutes. Stir occasionally to prevent sticking to pot. 

When the rice is almost done, combine the vinegar, sugar, and salt in a dish. Microwave for 30 seconds or until the vinegar is warm enough for sugar and salt to dissolve. When rice has absorbed all the water, cut the vinegar mixture into the rice. Allow rice to cool, it will thicken and become stickier as it cools.

Before wrapping sushi, have all your components ready to go. You will also need a cup/dish of water to dip your fingers into to prevent sticking to the rice. On a nori wrapper, spread a layer of rice evenly across the middle, leaving a inch or two exposed at either end. Arrange carrot strips, cucumber strips, avocado, and tofu on top of rice. Wrap nori tightly over your vegetables. Wet the other exposed edge of the nori and roll wrap all the way. Use your hands to press the wrap into an even cylinder. 

On a dry surface, slice the completed wrap with a wet blade. Use your sharpest knife to prevent squishing the wrap. Continually wet your knife between each cut. Each maki roll should be able to be sliced into 8 pieces. 

Makes 4 maki rolls, each sliced into 8 pieces
272 cal  |  7.7g fat  |  40.3g carbs  |  9.4g protein

Tuesday, December 2, 2014

Golden Beet and Apple Salad

Half of a gala apple
200g golden beets
25g dried cranberries
25g walnuts
3 cup red romaine lettuce
1 tablespoon raspberry walnut dressing

Preheat oven to 400F. Wash beets and apple. Slice the ends off the beets. Wrap all in foil, large beets should be wrapped individually, small beets can be wrapped together. Place on baking sheet. Roast beets and apple for 50-60 minutes.

Once cooled enough to touch, rub skin from beets. Dice beets into large chunks. Dice apple into similar sized chunks. Measure cranberries, walnuts, and dressing. Pack for a portable lunch or combine all and serve.

444 calories  |  21g fat  |  61g carbs  |  10g protein

Wednesday, November 19, 2014

Hearty Plate Dinner

Tempeh and Gravy
2 1/4 cups low-sodium vegetable broth, divided
1 cup chopped white onion
8 ounces mushrooms, chopped
4 cloves garlic, finely chopped
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon dill
2 tablespoons soy sauce
2 tablespoons nutritional yeast
2 tablespoons cornstarch
1/4 teaspoon ground black pepper
1 block tempeh, sliced into 20 cubes

In a large saucepan over medium-high heat, add onion and cook for 3 to 4 minutes or until translucent. Add 1/4 cup of the broth to the pan to prevent onion from burning. Add mushrooms and cook for 10 to 12 minutes or until they release their liquid and become tender. Stir in garlic and spices and continue to cook for 1 minute until fragrant. Stir in remaining 2 cups broth and bring to a simmer. Add tempeh cubes.

Meanwhile, in a small bowl, stir together soy sauce, yeast, and cornstarch to form a thick paste. Add mixture to the saucepan, stirring constantly to make sure paste dissolves. Bring mixture to a boil and cook 1 minute, stirring constantly. Add pepper and serve hot.

Adapted From

Roasted Potatoes
1 - 1.5 lbs of red or golden potatoes, sliced into wedges
1 teaspoon dill
1 teaspoon cumin
1 teaspoon garlic
1 teaspoon paprika
1 tablespoon olive oil

Preheat oven to 400 degrees Fahrenheit. Chop the potatoes into thick wedges and place them on a plate. Microwave for 5 minutes, or until steaming.

Toss the potatoes in a large bowl with olive oil and spices. Spread the potatoes on a baking pan. Place the pan into the preheated oven, and stir every 15 minutes or so. After about 40 minutes, or until the potatoes have turned golden brown, take them out and let them cool for a few minutes before serving.

Monday, October 6, 2014

Moroccan Eggplant Stew

1 tablespoon olive oil
1 large eggplant, cut into 1-inch pieces
1 large brown or yellow onion, thinly sliced
2 medium carrots cut into 1/2 inch coins
1 can of diced tomatoes in juices
2 cloves of garlic, minced or finely chopped
1 teaspoon ginger
1 teaspoon cumin
1/2 teaspoon cinnamon
1/2 teaspoon coriander
1/2 teaspoon tumric
1/4 teaspoon siracha
Salt & pepper

Heat olive oil in large saucepan over medium-high heat. Add onions and garlic, sautee until transluscent, about 5 minutes.

Reduce heat to medium. Stir in carrots, eggplant, and spices. Cook for another 5 minutes, stirring occasionally to keep vegetables from sticking to pan. Add tomatoes and 1 can of water. Stir and cover. Simmer on low for 30 - 40 minutes, stirring every 5-10 minutes. Serve once eggplant is tender.

Optional: top with avocado slices, fresh chopped cilantro, or parsley.

Adapted From

makes 2 large servings
250 calories  |  8g fat  |  43g carbs  |  7g protein

Sunday, September 28, 2014

Cauliflower Garlic Pasta

1 head of garlic, with cloves sliced
1 large head of cauliflower, cut into florets
3 tablespoons walnuts, chopped
6 oz. linguine
3 tablespoons olive oil
1/4 cup fresh parsley, minced
2 tablespoons freshly squeezed lemon juice
Kosher salt and freshly ground black pepper

Preheat oven to 450°F. On a sheet pan, toss the cauliflower with garlic and walnuts, 2 tablespoons olive oil, 2 teaspoons salt and 1 teaspoon pepper. Spread mixture out in a single layer and roast for 20 minutes, tossing twice, until the cauliflower is tender and garlic is lightly browned.

While the cauliflower is roasting, cook the pasta according to its instructions. Then drain and put pasta in large mixing bowl. Save some of the pasta water for later.

Scrape the cauliflower with garlic and walnuts into large mixing bowl with pasta. Add remaining 1 tablespoon olive oil, parsley, and lemon juice. Sprinkle with another 1/2 teaspoon salt. Toss everything together, adding pasta water if needed to loosen the sauce.

Adapted From

2 large servings
694 calories  |  30g fat  |  87g carbs  |  22g protein

Bagels: First Take

2 teaspoons of active dry yeast
1 ½ tablespoons of granulated sugar
1 cup of warm water, about 110ºF (plus an optional ¼ more)
3 cups of unbleached flour (may need an additional ½ cup)
2 tablespoons vital wheat gluten
1 ½ teaspoons of salt

In ½ cup of the warm water, pour in the sugar and yeast. Do not stir. Let it sit for five minutes, and then stir the yeast and sugar mixture, until it all dissolves in the water.

Mix the flour, wheat gluten, and salt in a large bowl. Make a well in the middle and pour in the yeast and sugar mixture.

Pour half of the remaining warm water into the well. Mix and stir in the rest of the water as needed. Depending on where you live, you may need to add anywhere from a couple tablespoons to about ¼ cup of water. You want to result in a moist and firm dough after you have mixed it.

On a floured countertop, knead the dough for about 10 minutes until it is smooth and elastic. Try working in as much flour as possible to form a firm and stiff dough.

Lightly brush a large bowl with oil and turn the dough to coat. Cover the bowl with a damp dish towel. Let rise in a warm place for 1 hour, until the dough has doubled in size. Punch the dough down, and let it rest for another 10 minutes.

Carefully divide the dough into 8 pieces. Shape each piece into a round. Now, take a dough ball, and press it gently against the countertop, moving your hand and the ball in a circular motion pulling the dough into itself while reducing the pressure on top of the dough slightly until a perfect dough ball forms. Repeat, making 7 other dough rounds.

Coat a finger in flour, and gently press your finger into the center of each dough ball to form a ring. Stretch the ring to about ⅓ the diameter of the bagel and place on a lightly oiled cookie sheet. Repeat the same step with the remaining dough.

Cover the 8 dough rings with a damp kitchen towel and allow to rest, covered with damp towel, for 10 minutes. Meanwhile, preheat your oven to 425ºF.

Bring a large pot of water to a boil. Reduce the heat. Use a slotted spoon or skimmer to lower the bagels into the water. Let them sit there for 1 minute, and them flip them over to boil for another minute. Extending the boiling times will produce a chewier bagel. If you want to top your bagels with stuff, do so as you take them out of the water.

Transfer the boiled bagels to a lightly oiled baking sheet. Bake for 20 minutes, until golden brown. Cool on a wire rack.

Adapted From

makes 8 bagels
194 calories  |  0g fat  |  42g carbs  |  7g protien

To make 32 bagels
8 teaspoons of active dry yeast
6 tablespoons of granulated sugar
4 cup of warm water, about 110ºF (plus an optional ¼ more)
8 cups of unbleached flour (may need an additional ½ cup)
4 cups of whole wheat flour
8 tablespoons vital wheat gluten
6 teaspoons of salt

Friday, September 26, 2014

Tofu + Rice Stuffed Peppers

2/3 cup dry rice
12 oz extra firm tofu
4 bell peppers
1 medium onion, minced
1 medium carrot, shredded
1 cup kale or baby spinach
1 cup vegetable broth
2 cloves garlic, minced
extra herb seasoning

Preheat over to 350 degrees. Cook the rice to package instructions and set aside. Cut the tops off the bell peppers and remove seeds, set aside. In a pan over medium heat, combine the tofu, onion, carrot, kale, and garlic and sauté in the vegetable broth until vegetables are tender and liquid has been absorbed. After vegetables and tofu have finished cooking, combine with rice and seasoning. Pack the mixture evenly into the bell peppers. Place in casserole dish, cover with foil, and bake for 30 minutes.

Adapted From

4 stuffed peppers
200 calories  |  5g fat  |  30g carbs  |  11g protein

Thursday, September 25, 2014

Thai Peanut Empowered Noodle Bowl

1 large clove garlic
1 tablespoons toasted sesame oil
3 tablespoons crunchy peanut butter
2 teaspoons grated fresh ginger
fresh lime juice from 1/2 lime
3 tablespoons soy sauce
1 teaspoons agave nectar

4 ounces whole wheat linguine
16 oz frozen shelled edamame, thawed
1 red bell pepper, diced
1/2 cucumber, diced
1 carrot, julienned
1/2 white onion, chopped
Sesame seeds, for serving

Make the Thai Peanut Sauce: In mixing bowl (or a food processor), combine the garlic, sesame oil, peanut butter, ginger, lime juice, soy sauce, agave nectar, and 2 to 3 tablespoons water. Process until combined.

Make the Salad: Cook the noodles according to the instructions on the package. Be sure not to overcook them—they should only take 5 to 9 minutes, depending on the brand. Drain the noodles and rinse them under cold water. Transfer the noodles to a large bowl. Add the edamame, bell pepper, cucumber, carrot, onions, to the bowl with the noodles and toss until well combined. Pour the sauce over the salad and toss to coat. Garnish each serving with a sprinkle of sesame seeds.

Adapted From

2 large servings
764 calories  |  29g fat  |  91g carbs  |  46g protein

Butternut Squash with Quinoa

1 tablespoon coconut oil (or other oil)
2 cloves garlic, minced
1 medium leek, white and light green parts only, cleaned and thinly sliced
2 cups vegetable broth
1 medium butternut squash, diced
1 cup quinoa, dry
1/4 cup dried cranberries
2 cups chopped kale

Heat the oil in a large saucepan over medium-high heat. Add the garlic and leeks and cook, stirring occasionally, until softened, about 5 minutes. Add the broth, squash, quinoa and cranberries and bring to a boil. Reduce the heat and simmer, covered, until the liquid is absorbed and the squash and quinoa are tender, about 22 minutes. Gently stir in the kale and cook until it just begins to wilt, about 2 to 3 more minutes. Remove from the heat and serve.

Adapted From

2 large servings
626 calories  |  13g fat  |  120g carbs  |  17g protein

Mexican Baked Spaghetti Squash

1 Spaghetti Squash
2 tablespoons coconut oil
1/2 cup Onion, Chopped
1 Red Bell Pepper
2 Garlic Cloves
1 tablespoon Chili Powder
1 teaspoon Oregano
1/2 teaspoon Ground Cumin
1 can Low Sodium Black Beans
1.0 cup Corn
1 can Rotel Diced Tomatoes & Green Chilies
3.0 oz Extra Firm Tofu

Preheat oven to 375 F.

Cut spaghetti squash in half and remove the seeds with a spoon or ice cream scoop. Cover halves with plastic wrap, and place in microwave. Cook for 15 minutes, until easily pierced with a knife and inner flesh is easy to remove.

While the spaghetti squash is cooking, heat the oil in a skillet over medium heat. Add the onions and bell pepper, cook until softened and onion is translucent, about five minutes. Add garlic and cook for two minutes. Stir in chili powder, oregano, and cumin and cook for one minute, stirring constantly. Transfer from the skillet to a large bowl. Stir in black beans, corn, tomatoes, and tofu.

When spaghetti squash is done, allow to cool for five minutes. Remove the long strands from the inside of the squash. Add the squash to the bowl with the rest of the ingredients and stir well to combine.

Transfer to baking dish. Cook, uncovered, for 33 minutes, until bubbling.

Adapted From

6 servings
302 calories  |  7g fat  |  53g carbs  |  11g protein

Whole Wheat Nut + Seed Bread

1 1/4 cups lukewarm water, about 115 degrees
2 tablespoons olive oil
2 tablespoons brown sugar
2 tablespoons molasses
2 cups whole wheat flour
1 1/2 cups all-purpose flour
3 tablespoons wheat gluten
1/4 cup sunflower seeds, chopped
1/4 cup walnuts, chopped
1 1/2 teaspoons salt
2 1/2 teaspoons instant yeast

Combine all of the ingredients, and mix them till you have a shaggy dough. Let the dough rest, covered, for 20 minutes. Knead for about 10 minutes, till fairly smooth. Allow the dough to rise, covered, for about 2 hours, or until it's puffy and nearly doubled in bulk. 

Gently deflate the dough, shape it into a log, and place it in a lightly greased bread pan. Cover the pan with lightly greased plastic wrap, and allow it to rise for another 2 hours, till it's crowned about 1" to 2" over the rim of the pan.

Bake the bread in a preheated 350°F oven for 40 to 45 minutes. Let cool completely before slicing.

Adapted From

18 slices
129 calories  |  4g fat  |  20g carbs  |  5g protein

Best Damn Protein Bars

1 cup old fashioned oats
⅔ cup kamut puffs (or puffed rice cereal)
6 tablespoons Hemp Pro 70 Protein Concentrate (or brown rice flour, or other flour)
2 tablespoons unsweetened cocoa powder
¼ cup brown sugar
¼ brown rice syrup
1 tablespoon amber agave nectar
¼ cup peanut butter
1 teaspoon vanilla extract
¼ cup slivered almonds
¼ cup pumpkin seeds
¼ cup sunflower seeds
¼ cup dried cranberries

Mix all wet ingredients, until they form a thick paste. Add protein powder and cocoa powder to wet ingredients. Stir together into a lump, it will look a bit like a chocolate brownie Clif Bar. 

Add the remaining dry ingredients, making sure to mix thoroughly. Knead with hands to incorportate oats and cereal. Add 1 - 3 tablespoons of water if mixture does not come together. Form giant granola bar on cookie sheet, wetting your hands as necessary to prevent sticking or cracking. Score the top while it's soft to make it easier to cut after baking.

Bake at 350 F for 22 minutes. Remove from oven and let cool on a wire rack for at least an hour before slicing with a heavy knife. Wrap tightly with plastic wrap, or store in refrigerator.

Adapted From

14 servings
141 calories  |  6g fat  |  16g carbs  |  6g protein