Tag Archives: healthy eating

ESSENTIAL INGREDIENTS OF A BUDDHA BOWL

A Buddha bowl is essentially a simple, one-bowl meal, typically vegetarian or vegan that includes rice, legumes, fresh vegetables, and plant proteins. Often they are served cold, but some versions are served with a warm base.

  1. whole grain or riceUntitled design - 2021-08-30T165426.328
  2. Baked Tofu, Tempeh, or plant-based protein like beans or legumes
  3. Fresh or roasted vegetables
  4. Greens or sprouts
  5. Sauce or Dressing
  6. Nuts or seeds!
  7. Your favorite, wide ceramic bowl!

HOW TO BUILD A BUDDHA BOWL:

The best Buddha bowls start with a base of rice or whole grains which can be served cold or warm. Top with plant-based protein (tofu,  edamame ( green soybeans usually sold frozen),, then greens and fresh veggies. Next, drizzle with dressing or sauce and sprinkle with seeds or nuts. Top with fresh sprouts or microgreens.  This can be made as individual servings to taste or one large bowl for everybody to enjoy!

TEXAS/COWBOY CAVIAR 

15 Minute  serves 6

  • 1 can (15 oz) each) black beans, black-eyed peas, drained and rinsedUntitled design - 2021-07-29T164942.086
  • 1 can (12 oz) (341 ml) corn, , (don’t drain)
  • 1 can (10 oz) (284 ml) mild chopped tomatoes with green chilies, ( I like Rotel Brand)
  • 1/2  each red yellow and orange pepper, diced
  • 1/3-1/2 cup red onion, diced
  • 1/3-1/2 cup cilantro, chopped and loosely packed

Southwestern Vinaigrette Dressing ingredients:

  • 1 tablespoon oil  
  • zest of 1 lime
  • 2 tablespoons lime juice ( approximately 1 lime)
  • 2 tablespoons red wine vinegar
  • 2 teaspoons pickled jalapeño juice
  • 2 teaspoons sugar
  • 1 teaspoon Chili Powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon garlic salt (not powder)
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon salt
  1. First, whisk together the ingredients for the Southwestern Vinaigrette in a small bowl and set aside
  2. Now add the drained and rinsed beans and black-eyed peas to a large salad bowl along with the corn, tomatoes, and the chopped onions, veggies, and cilantro. Pour the vinaigrette dressing over the top.
  3. Mix well and serve right away or chill in the fridge for 30 minutes and give it a mix before serving.

Easy Peasy! Enjoy!

SUPER QUICK SUMMER MEAL FOR THE FAMILY

One-Pot Farmer’s Market Pasta in less than 25 minutes   Prep Time10 minutes Cook Time15 minutes Serves 4-6

IngredientsUntitled design - 2021-07-29T164542.607

  • 12 oz spaghetti 
  • 1 medium red onion peeled, halved, and sliced
  • 1 small summer squash halved lengthwise and sliced
  • several stalks asparagus cut in 2-inch pieces
  • a handful of broccoli florets cut in half
  • 2 cups cherry tomatoes halved             
  • 1 colorful bell pepper chopped
  • 2 cloves garlic peeled and minced
  • 2 handfuls of baby greens 
  •  1 tsp salt and lots of fresh cracked pepper to taste
  • 1/2 tsp red pepper flakes, optional          
  • 2 Tbsp olive oil
  • 1 cup dry white wine (optional..replace with water)
  • 3 1/2 cups water/stock
  • 1 Tbsp white wine or sherry vinegar (a must!)
  • 1 cup shredded hard Italian cheese (optional for vegans)

Garnish

  • halved cherry tomatoes
  • 1/2 cups finely shredded basil leaves

Directions

  1. Put everything except the cheese, into a large pot. Add the wine and water (measure exactly since you will not drain the pasta) to the pot and bring up to a boil. If your pasta doesn’t fit completely into the pot, nudge it down into the water as it softens. Cover the pot while it comes to a boil then uncover and boil for about 7-9 minutes, until the pasta is just al dente. Babysit the pan a little bit to ensure that the pasta doesn’t stick. Don’t overcook the pasta, there will still be some water left in the pan.
  2. Toss the pasta with the cheese, and serve with the extra tomatoes and lots of fresh basil.

notes and variations

  • Don’t skip the tomatoes.  The rest of the veggies remain intact, but the tomatoes break down and help to form a sauce with the starchy pasta water and the cheese. You can use lots of different veggies for this dish, whatever looks good. Mushrooms would work well, also summer squash, cauliflower. Tomatoes are a must, though.
  • Don’t skimp on the cheese, for the reason just mentioned. 
  • Pay attention to flavoring the pot.  In addition to salt, I like lots of black pepper, red pepper flakes, and my secret flavor weapon, a dash of sherry vinegar. 
  • Don’t forget the fresh garnishes.  Reserve some little tomatoes and a big handful of fresh basil for topping the cooked pasta.

BASED ON A MARTHA STEWART RECIPE THAT IS A ADAPTATION OF AN ITALIAN FAMILY RECIPE

Why Is Eating The Rainbow So Important?

Each color comes with a set of its own nutritional profiles; these attribute to an all-around healthier lifestyle. Just like with processed foods – everything should be eating in moderation, and even the healthiest of foods is no exception. We need variety in our life to be reaping the benefits in the entire spectrum. Here Amanda lays down the nutritional benefits for each color and some fun and delicious ways you can enjoy them with a few special Rebel Recipe recipes to really fuel your appetite. 

Untitled design (86)

Red Food – Heart Healthy 

Our heart is so important, for emotional and mental health, but also for our physical health. Foods like tomatoes, apples and red onions are well known for their heart health properties. So, ‘an apple a day’ really can keep the doctor away! Braeburn apples are top of the list; are not only a healthier sweet treat but they can pack a dose of energy when that 3 pm slump hits. 

A heart-healthy Bolognese packed with tomatoes and red onions is also a fantastic way to up your reds; a fun way to get kids even more excited is to use that Bolognese on top of a pizza base! Delicious and family-friendly.

Orange & Yellow Foods – Eye See You

If you look right in the center of your retina you will see that there is a yellow spot filled with orange pigments. These pigments are called carotenes, which help to protect our vision. And what does carotene sound like? Yep, you got it – CARROTS. Carrots, sweet potatoes and mango are extremely rich sources of carotenoids. 

In fact, the carotenes in mangos are twenty times more absorbable in the body than those of carrots, so don’t just limit your choice of orange foods to just carrots. Get a little more tropical and experiment with new flavors and textures. Think papaya and Sweet Melons and of course mangos 

Fun fact: peeling carrots can reduce their health properties by more than half. Simply wash and eat..

Want to really boost the rainbow and your carotene? Try roasting your carrots for a healthy boost of carotene

Green Foods – Brilliant Bones 

When we think of foods to build strong bones and teeth, it’s usually dairy products that pop to mind. But guess what – green foods are actually better for your bones than milk!

Cabbage, kale, and broccoli are some of the top products that help boost your bones. Look for lots of different ways to add these veggies into your diet by roasting them and serving with a bright chimichurri sauce for example, or check out a recipe for bubble and squeak.

Did you know: It takes up to ten times trying a new food for your taste buds to become acquainted with the flavor? So, set yourself a goal and choose a portion of food to try 10x and see what happens. Remember, the overboiled Brussel sprouts (ughhhhh) of childhood can be replaced by an awesome great shredded, oven-roasted sheet pan dish that could include but not limited to at least one veggie from each of the colors of the rainbow.

I love a dish that includes carrots, baby tomatoes, cauliflower, broccoli, peppers, diced sweet potatoes, mushrooms, corn, and even purple baby potatoes all roasted in the oven at a fair heat and served with a sauce of choice!.

 Blue and Purple Foods – Brain Fuel

Not only are blue and purple-colored foods great for our mental health, but foods like blueberries, blackberries, blackcurrants, and grapes can also give you a brain boost.

One of the quirky things about these berries is that they are actually able to find their way into the areas of our brain that are essential for intelligence; they are also good for slowing the rate of mental decline.

With Summer here, platters of chopped raw veggies with a dip or two/ hummus is a great way of covering the whole range of veggies colors.

 Reprinted from Rebel Recipes blog.

Tips to incorporate more veggies. From Dr.C.

Buy a rainbow selection of veggies ( a lot of veggies like carrots and celery can be precut and stored in baggies/containers….once a week prep time saves lots of frustration) Make platters with a variety of veg and cheese chunks and a dip in place of a salad….

I like to place a variety of bowls with things like veggies, spring onions, olives, shredded lettuce, and microgreens out on a counter, along with diced feta and cheddar cheese of choice and perhaps 2 or 3 dressings (my new fave is Panera’s Fuji apple…OOOH) and let everybody make their own selection. Toasted nuts such as pecans, walnuts, pumpkin seeds, and croutons (homemade is best) finish off the presentation.

Everything can basically be pre-prepped and stored in containers for easy grabbing and in summer supper is on the table double-quick time

With mac and cheese dishes, I have been known to roast/steam broccoli, mushrooms, onions, and shredded spinach and stir that into the mix.  If you have fussy eaters make side dishes of the veggies and offer them as add-ons to suit.

One-pot casserole dishes are also a great place to hide veggies….grated zucchini, shredded spinach, steamed and mashed cauliflower are just some ingredients that can hide in a dish

GOLDEN RULE: NEVER TELL ANYONE WHAT YOU ARE DOING IF YOU HAVE PICKY EATERS!!!

French Potato Salad

 serves 6-8

IngredientsUntitled design (82)

  • 2 pounds fresh potatoes, sliced ¼-inch thick (little, thin-skinned potatoes work best here)…use as many colors of potato as you can get it adds to the visual appeal
  • 1 tablespoon of sea salt                       
  • 2 large garlic cloves

Dijon Vinaigrette:   

  • 1 Tablespoon dijon mustard
  • ¼ cup champagne vinegar or white wine vinegar
  • 1/3 cup olive oil                             
  • ¼ teaspoon black pepper

Fresh Herbs

  • ¼ cup fresh flat-leaf parsley, roughly chopped
  • 2 tablespoons fresh tarragon, roughly chopped (or sub 1/4 cup dill or basil ribbons) (you can find tarragon at Horrocks Dr. C)
  • 2 tablespoons fresh chives (or sub green onions), minced

Directions

Boil the Potatoes: Place the sliced potatoes in a large saucepan cover completely with cold water.  Sprinkle in salt and bring to a boil.  Add the 2 cloves of garlic, reduce heat and simmer 5 minutes or until potatoes are just tender.

Make the Vinaigrette: While potatoes are simmering, make the vinaigrette by whisking together dijon, oil, vinegar, and pepper in a small bowl. Set aside.

Assemble: Drain potatoes and garlic.  Place potatoes mostly a single layer on a baking sheet to cool.  Mince the cooked garlic and add to the vinaigrette.  Drizzle the vinaigrette evenly over the warm potatoes.  Let sit at room temperature for about 10-15 minutes. 

Serve: Add to a serving bowl gently tossing with the chopped fresh herbs. Serve at room temp or refrigerate and chill

VEGAN ASPARAGUS RISOTTO

THE ULTIMATE SPRING DISHUntitled design (70)

Serves 4

Ready for some magic? This vegan asparagus risotto is incredibly rich and creamy. So many people believe that the creaminess of risotto comes from tons of butter, cream, and cheese. But all the deliciousness comes from the starch contained in the rice. This risotto is the perfect dinner for springtime. 

  • 1 bunch asparagus (20 to 30 spears)
  • 1 onion chopped
  • 2 tablespoons extra virgin olive oil
  • 1/3 cup white wine
  • 5 cups vegetable broth 
  • 1 1/2 cup Arborio rice (or Cairnaroli rice)
  • salt and pepper to taste
  • 2 spring onions
  • 1 tablespoon chopped parsley
  • 1 tablespoon fresh thyme leaves 
  • 2 tablespoons pine nuts toasted 
  1. Divide the asparagus tips from the stems. Cut the stems into small chunks and chop the onion.
  2. Heat the broth in a saucepan and bring to a gentle simmer.
  3. Heat the olive oil in a large pot. Gently cook the asparagus tips for 3-4 minutes, and set them aside.
  4. In the same pot, add the onion and sauté for 2-3 minutes, until golden. Add the rice to the pot, and let it toast for 1 minute, constantly stirring to prevent the rice from sticking to the pot and burning. Turn the heat down to medium-low and add the wine. Keep stirring until the wine has evaporated.
  5. Now it’s time to cook the rice. Set a timer to 20 minutes. Add the chopped asparagus stems, then start adding the vegetable broth one or two ladle-full at a time. Keep stirring and wait for the rice to absorb most of the broth before adding more. Continue doing this until the rice is cooked.
  6. Adjust with a bit of salt and pepper, add some chopped parsley and fresh thyme, and stir well 
  7. Cover with a lid and let the asparagus risotto rest for 3 minutes. Then give it a good final stir.
  8. Serve in individual plates, topped with the asparagus tips, some fresh thyme, spring onions, and toasted pine nuts.  Vegan parmesan is optional!

SOUTHWEST CHICKPEA SALAD

SOUTHWEST CHICKPEA SALAD + CREAMY AVOCADO-LIME DRESSING Untitled design (69)

Serves 2-3

  • 5 – 6 cups romaine lettuce, chopped
  • 1 can (14 oz.) chickpeas, drained and rinsed
  • ½ cup grape or cherry tomatoes halved
  • ½ cup fresh corn off the cob, canned is ok too
  • chile pepper (hatch, Anaheim, or jalapeno pepper), seeds removed and sliced
  • ¼ cup fresh cilantro, chopped 
  • tortilla strips, to serve
  • a handful of pepitas, to serve
  • lime wedges, to serve

Avocado-Lime Dressing

  • 1 medium avocado
  • ¼ cup loosely packed cilantro stems removed/parsley works too!
  • juice of 1 lime                               
  • ¼ teaspoon cumin
  • ¼ teaspoon garlic powder           
  • salt, to taste
  • ⅛ – ¼ cup water, + more as needed

Dressing: Combine the ingredients for the cilantro-lime dressing in a small blender or food processor (I used the Nutri-bullet). Blend until creamy stopping to scrape down the sides as needed every now and then, add extra water a little at a time as needed to thin. Taste for flavor adding anything extra. Pinch more salt? Pinch more cumin or squeeze of lime? Blend well.

Salad: Assemble your salad by adding the romaine lettuce to your serving dish, top with corn, red onion, chickpeas, tomatoes, cilantro. Lastly, add pepitas (pumpkin seeds), tortilla strips and a good drizzle of the dressing, and a squeeze of lime over top.

DIY tortilla strips: Preheat oven or toaster oven to 375 degrees F. Brush 2 corn tortillas lightly with olive oil, sprinkle with a chili powder mix & mineral salt. Cut into thin strips, place on a baking sheet in a single layer, bake in the oven or toaster oven, rotating once, for about 10 – 12 minutes, until crisp and golden.)

GREEK QUINOA SALAD

FROM THE SIMPLE VEGANISTAUntitled design (68)

Serves  4-6

Prep Time: 15 min

 

  • cup dried quinoa, rinsed               
  • 1 ¾ cups water
  • 1 teaspoon garlic powder
  • 1 can (14 oz) chickpeas (garbanzo beans), drained and rinsed
  • 1 cup grape tomatoes, sliced in half (diced red bell pepper would work here too)
  • 1 cup English cucumber, diced
  • ½ red onion, diced
  • 1 jar (7 oz) kalamata olives (about 1 cup), pitted and sliced
  • ¼ cup loosely packed fresh parsley, chopped
  • 3 tablespoons fresh dill, chopped
  • mineral salt & fresh cracked pepper, to taste
  • juice of 1 large lemon
  • drizzle of extra virgin olive oil (optional)
  • pepperoncini, to serve
  • lemon slices, to serve (optional)
  • arugula, to serve (optional)

INSTRUCTIONS

Quinoa: Rinse the quinoa using a fine-mesh strainer. In a medium-size pot, add the water, quinoa, and garlic powder and bring to a boil. Cover, reduce heat, and simmer for 15 minutes. Remove from heat, uncover and let stand for 10 – 15 minutes. Fluff with a fork. Assemble: Once quinoa is ready, add in the chickpeas, tomatoes, cucumber, onion, olives, and parsley. Mix well. Season with salt, fresh cracked pepper, and the juice of 1 large lemon.

Serve on a bed of arugula or as is. Tastes great with pepperoncini and a little extra lemon juice over top. Add extra virgin olive oil if you wish. Season to taste with salt + pepper.

This dish can be served warm, at room temperature, or chilled.

MUSHROOM, ONION AND PEPPER TACOS (Rachel Ray)

 Serves 4   

Ingredients

  • 3  tbsp. canola or olive oilUntitled design (35)
  • 3/4 lb. cremini mushrooms, wiped clean and sliced
  • 3 poblano chiles—halved lengthwise, seeded, and thinly sliced
  • 1 large onion, quartered and thinly sliced          
  • 4 large cloves garlic, thinly sliced
  • 1 large jalapeño, thinly sliced                              
  • 1 tbsp. (a scant palmful) ground cumin
  • 1 tbsp. fresh thyme leaves, chopped                   
  • Salt and pepper
  • 1 lime, juiced (about 2 tbsp.)                               
  • 12 small (5- to 6-inch) soft corn tortillas

Toppings: chopped or shredded little gem lettuce, crumbled queso asadero or queso fresco, diced tomatoes, fresh cilantro, and hot sauce

Directions

Heat a large skillet over medium-high to high. Add the oil, three turns of the pan. Cook the mushrooms, stirring occasionally, until browned, about 8 minutes. Add the poblanos, onion, garlic, jalapeño, cumin, and thyme; season with salt and pepper. Cook, tossing often until the chiles are crisp-tender, about 5 minutes. Douse with lime juice. 

In a large, dry skillet over high heat or directly over the open flame on a gas stovetop, cook the tortillas, turning occasionally, until charred in spots, about 2 minutes.

Fill the tortillas with the poblano mixture; top with lettuce, cheese, tomatoes, cilantro, and hot sauce. 

 

CHICKPEA TACOS

Buffalo Chickpea Tacos are a quick, easy and delicious meal ready in 20 minutes!

Vegan, gluten-free, and WFPB recipe. 

Author: Julie | The Simple Veganista

Ingredients

  • 1 ½ cups cooked chickpeas (garbanzo beans) or 1 can (15oz.), drained and rinsed
  • 1 tablespoon tamari
  • 1 teaspoon garlic powderchick peas
  • ½ teaspoon cumin
  • ½ teaspoon paprika (regular or smoked)
  • ½ teaspoon onion powder
  • 1 – 2 tablespoons hot sauce (sriracha, Franks, etc.), or to taste
  • corn tortillas, warmed
  • ½ avocado, sliced
  • ¼ head cabbage (red or green), shredded
  • green onions, thinly sliced
  • ¼ cup cilantro (optional)  Not for me Dr. C
  • sour cream 
  • lime wedges, to serve

Directions

Spiced Chickpeas: In a small pan, combine the chickpeas, garlic + onion powder, cumin, paprika, tamari, and as much hot sauce to suit your taste. Warm chickpea mixture over medium heat until warmed through. Alternatively, warm the chickpeas in the microwave, using a microwave-safe bowl, for 45 – 60 seconds.

Warm the tortillas: I do this carefully on the stovetop over an open flame to give it some charring on the edges. Stack them on top of each other to keep them warm, you can also place them in a tortilla warmer.

Assemble: Layer each tortilla with buffalo chickpeas, avocado, cabbage, green onions, cilantro, and a drizzle of sour cream

Serves 3, two tacos per serving

Store: Leftover chickpea mixture can be stored in the refrigerator for up to 5 – 6 days, in a covered container.

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