Tuesday, June 30, 2015

Curried Quinoa with Cauliflower

1 head cauliflower, cut into bite-sized florets
2 tablespoons melted coconut oil
¼ teaspoon cayenne pepper
Sea salt

Curried Quinoa
2 teaspoons melted coconut oil
1 medium yellow onion, chopped
1 teaspoon ground ginger
1 teaspoon ground turmeric
½ teaspoon curry powder
½ teaspoon ground cardamom
1 can (14 ounces) light coconut milk
½ cup water
1 cup (uncooked) quinoa, rinsed
1 teaspoon sea salt
1 tablespoon apple cider vinegar
4 cups baby spinach (or baby arugula, chopped chard, or maybe kale)

Roast the cauliflower: Preheat oven to 425 degrees Fahrenheit. Toss the cauliflower florets with coconut oil, cayenne pepper and a light sprinkle of sea salt. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges.

Cook the quinoa: In a large pot with a lid, warm the coconut oil over medium heat. Add the onion and cook until it is turning translucent, stirring often, about 5 minutes. Add the ginger, turmeric, curry powder, and cardamom and stir until fragrant, about 30 seconds. Pour in the coconut milk, water, and quinoa. Bring the mixture to a boil, then cover and reduce heat to a simmer. Cook for 15 minutes, then remove the pot from heat and let it rest for 5 minutes.

Fluff the quinoa with a fork. Stir in the salt, vinegar and greens. Divide the quinoa into bowls and top with roasted cauliflower.

Optional: serve over greens or top with green onions and red pepper flakes

Adapted From

makes 4 servings
390 calories  |  18g fat  |  50g carbs  |  12g protein

Monday, June 29, 2015

Sweet and Sour Vegetables

1/2 cup of pineapple juice (fresh or from can)
4 teaspoons corn starch
1/2 cup tomato sauce, unsalted
1 cup water
4 tablespoons apple cider vinegar
1 tablespoon cane sugar
4 tablespoons pineapple juice
2 teaspoons soy sauce
1 teaspoon salt

1/2 head of cauliflower florets
1 cup broccoli florets
1/2 cup pineapple chunks
1/2 red onion, cubed
1 red pepper, cubed
2 teaspoons coconut oil for stir frying
1 teaspoons salt (or to taste)
2 teaspoons agave nectar
1 teaspoons freshly ground pepper

Prepare the roasted vegetables: Preheat oven to 425 degrees. In a mixing bowl, add the cauliflower and broccoli with some salt and pepper. Mix well, then spread on half of a greased baking sheet.

In a separate mixing bowl, add the pineapple and agave. Mix well, the spread on other half of baking sheet. Place baking sheet in oven and roast for 10 minutes. After 10 minutes, remove pineapple and set aside. Return cauliflower and broccoli to oven to bake for another 15 minutes, flipping occasionally.

Prepare sauce: In a bowl, mix all the sauce ingredients together. Mix well and make sure there are no lumps.

Prepare the fried vegetables: In a stir fry wok, heat 2 teaspoons coconut oil on low for about 20 seconds, then add the onions and stir fry them until they are slightly caramelized. Add the red bell pepper and fry them for a few minutes, until the skin crinkles.

To combine: Add the sweet and sour sauce to pan with fried onions and peppers. Let the sauce thicken a little at a simmer, stirring frequently, about 5 minutes. Add the cauliflower, broccoli, and roasted pineapple to pan. Stir well and simmer for another 5-7 minutes. Keep stirring so that it doesn't stick to the bottom.

Remove and serve over soba noodles, rice noodles, or rice.

Adapted From

makes 2 servings
282 calories  |  5g fat  |  56g carbs  |  8g protein

Sunday, June 28, 2015

Roasted Cauliflower Spaghetti

1 head of cauliflower
1 teaspoon paprika
1 teaspoon cumin
1/4 teaspoon tumric
salt and pepper to taste
1 white or yellow onion, sliced thinly
4 cloves of garlic, minced
1 tablespoon olive oil
6 oz whole wheat pasta

Preheat oven to 425°F. Break cauliflower up into bit-sized chunks. In a large bowl, toss the cauliflower with paprika, cumin, tumric, salt, and pepper. Spread mixture out in a single layer on a greased sheet pan and roast for 20 minutes, tossing twice, until the cauliflower is tender and lightly browned.

Meanwhile, heat the olive oil in a non-stick pan. Saute onions and garlic until golden.

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 and onions with garlic into the mixing bowl with pasta. Sprinkle with another ½ teaspoon salt. Toss everything together, adding pasta water if needed to loosen the sauce.

Optional: top with fresh parsley and/or lemon juice.

makes 2 large servings
490 calories

Thursday, June 25, 2015

Zesty Chili

1 yellow onion, diced
4 cloves garlic, finely minced
1 sweet potato, cubed
1 can tomato paste (6oz)
1 can black beans, undrained
1 cup frozen yellow corn
2 cups vegetable broth, divided
1 tablespoon chili powder
1 teaspoon paprika
1 teaspoon cumin
1/4 teaspoon liquid smoke
2 cups chopped kale
salt and pepper, to taste

Wash and chop the vegetables as indicated above.

Heat about 1/4 cup of the vegetable broth in a large pot. Add the onion and garlic, and saute over medium until onion begins to turn translucent, about 5 minutes.

Add the sweet potato cubes and the rest of the vegetable broth. Bring to a simmer for 5 minutes.

Stir in everything else, except the kale, and bring to a low simmer. Cover and cook until sweet potatoes are fork tender, about 15 minutes.

Pile the kale on top of the soup, replace the lid to steam the kale until bright green. Stir in the kale and serve.

makes 4 servings
227 calories  |  2g fat  |  47g carbs  |  11g protein

Thursday, June 18, 2015

Small Batch Chocolate Chip Cookies

2 tablespoons vegan butter
2 tablespoons packed brown sugar
1 tablespoon cane sugar (or use white)
flax egg: (1 teaspoon ground flaxseed mixed with 1 tablespoon water)
1/4 teaspoon vanilla extract
1 teaspoon almond milk (or water)
1/8 teaspoon baking soda
1/4 teaspoon salt
2 tablespoons whole wheat pastry flour
3 tablespoons all-purpose flour
1/8 teaspoon cinnamon
2 tablespoons dark chocolate chips

Preheat oven to 350 and line a baking sheet with parchment paper or silicon mat. In a small bowl, mix the flax egg and set aside.

With a fork and some muscle power, beat the vegan butter and sugars until fluffy. Beat in the flax egg. Stir in the remaining ingredients, then fold in the chocolate chips.

Shape round balls of dough and place on the baking sheet. Bake for 12-15 minutes. Allow to cool for 5 mins. on the baking sheet and then transfer to a cooling rack for another 10 minutes.

Adapted From

makes 2 cookies
268 calories  |  13g fat  |  37g carbs  |  3g protein

Avocado Tofu Toast

2 slices whole wheat bread (try Good Seed from Dave's Killer Bread)
1/2 avocado
3 oz extra firm tofu
1 tablespoon Sriracha sauce
Kosher salt and freshly ground black pepper

Toast 2 slices of your favorite bread. While your bread is toasting, cut tofu into 1.5 oz slices and pit avocado. Drizzle toast with desired amount of Sriracha sauce, then smear avocado over Sriracha to form a thick, buttery coating. Place tofu on top. Season with salt and ground pepper, to taste.

Optional: heat tofu slices on a non-stick pan until browned

1 serving
210 calories  |  9g fat  |  26g carbs  |  13g protein