Tag Archives: vegan

Broccoli Cheddar Quinoa Bites

This easy and delicious recipe for Broccoli Cheddar Quinoa Bites yields: 30 to 36 bites

Ingredients

 

  • ¾ cup uncooked quinoa, rinsed
  • 1½ cups vegetable broth or water (for cooking quinoa)steamed Broccoli
  • 2 eggs, lightly beaten or 2 flax seed “eggs”
  • 2 cups broccoli florets, finely diced
  • 1 cup yellow onion, finely diced
  • 1 garlic clove, finely minced
  • 1½ cups shredded cheddar cheese
  • ½ teaspoon paprika
  • Crushed red pepper (optional) to taste

 

Instructions for Broccoli Cheddar Quinoa Bites

 

  • In a medium sauce pan, combine quinoa and water (or broth) and cook according to package directions. Let cool.
  • In a large bowl, combine cooled quinoa, eggs, broccoli, onion, garlic, cheese and paprika.
  • Preheat oven to 350° F. Spray mini-muffin tins with cooking spray.
  • Put a heaping tablespoonful of quinoa mixture into prepared muffin cups. Bake for 15 to 20 minutes, or until edges turn golden brown. Remove from oven and let cool for 5 minutes and then gently remove from pan to cool completely.

recipes for quinoa

 

 

Fabulously Fragrant Cruciferous Curry

Ingredientscurry recipe

1 tbs coconut oil 1 small cauliflower and 1 head of broccoli
1 tbs turmeric ½ tbs ginger powder
1 tsp cardamom 1 tsp coriander
1 tsp cumin 1 tsp red chili pepper flakes
¼ tsp cinnamon ¼ tsp nutmeg
a can of coconut milk 4 – 6 cups water
1 tsp tamarind paste 6 tomatoes
salt to taste
fresh coriander(optional)

Directions

Melt the coconut oil in a pan, over medium heat.
Break or cut the cauliflower and broccoli into smaller pieces.
Stir-fry the cauliflower and broccoli for a minute.
Add the spices. Add the coconut milk, water and tamarind paste.
Let simmer until the vegetables are tender.
Chop the tomatoes and add to the curry. Let simmer for another minute.
Check taste and add salt if you’d like to.
Sprinkle fresh coriander on top.

SPICY CAULIFLOWER NACHOS

Low-Carb Cauliflower Creamed SpinachSERVES 4-6 (GLUTEN FREE)

ABSOLUTELY A NEW FAVE IN THE LANJOPOULOS FAMILY

  • 1 head cauliflower (1 ½ lb/680g)
  • 2 tablespoons neutral oil, melted (e.g. grapeseed, coconut)*
  • 2 tablespoons hot sauce
  • 3 teaspoons onion powder
  • 2 teaspoons paprika
  • 1/4 teaspoon salt
  • 1 bell pepper (orange or red)
  • 1/3 cup purple onion, diced
  • 1 1/4 cup cheddar cheese, shredded
  • 1 tomato, chopped
  • 1-2 jalapeno peppers, sliced
  • For garnish: Avocado, Cilantro

DIRECTIONS

  1. Preheat oven to 425°F. Spray/grease a large ovenproof skillet pan (e.g. 12” cast iron pan).
  2. Cut cauliflower into florets, then put them into a large bowl. Whisk melted coconut oil and hot sauce together. Pour over cauliflower and mix well. Add onion powder and paprika. Stir until evenly coated. Transfer spiced cauliflower to greased skillet pan. Sprinkle with salt.
  3. Place pan in oven and bake for 15 minutes. Flip cauliflower and bake for another 15-20 minutes, until golden brown. Sprinkle bell pepper, purple onion, cheddar cheese, tomato pieces and jalapeno peppers on top of cauliflower. Bake for another 5 minutes, or until the cheese is melted. Top with chopped avocado and cilantro, then serve immediately.

Notes:
*If using coconut oil for savory dishes, you may wish to opt for processed (deodorized) coconut oil. It doesn’t impart the same coconut scent.
**Reduce if you prefer things less spicy. You can always add more hot sauce at the end.

Chickpea and Artichoke One-Pot Wonder

Bliss in a Dish

serves 4-5

Dreena Burton’s Bliss in a Dish (Chickpea and Artichoke One-Pot Wonder) is a hearty and satisfying plant-based casserole. The recipe is a combination of all of our favorite wholesome ingredients, including chickpeas, artichokes, potatoes, tomatoes, red bell pepper, garlic, and olives, that are then tossed with a variety of herbs and baked to perfection. Bring your loved ones to the table with a dish that will fuel them with nutrients and show them how much you care.

  • 2 cups chickpeas, rinsed and drained
  • 2 cups artichoke hearts, quartered
  • 2 cups Yukon gold potatoes, cut into 1″ cubes
  • 1 cup tomatoes, chopped
  • 1 cup red bell pepper, diced
  • 1/3 cup kalamata olives, pitted and sliced in half
  • 2 garlic cloves, minced or grated
  • 3 tablespoons water
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • Freshly ground black pepper, to taste
  1. Preheat oven to 400°F.
  2. Place potato cubes in a large pot of water. Cover and bring to a boil, then lower temperature to medium-low and cook for 15-20 minutes or until tender. Drain. (You can also steam potatoes)
  3. Transfer potatoes and other ingredients (except vinegar) into a large bowl and toss to combine.
  4. Place mixture in a large casserole dish and cover with foil. Cook 20 minutes then stir.
  5. Replace foil and cook an additional 20 minutes until potatoes are fully tender and other vegetables are soft.
  6. Add vinegar, stir, then bake an additional 15-20 minutes.   Remove from oven and serve hot.

Naked Spinach Quinoa Lasagna Casserole

Spinach Quinoa Lasagna Casserole

  • 1.5 cups  Sprouted Quinoa (Meijer carries this in the rice aisle)
  • 2.5 cups mushrooms, diced
  • 4 cups spinach, fresh
  • 1 cup yellow onion, finely diced

MARINARA MIXTURE

FOR THE TOP

  • 4 medium tomatoes, sliced
  • 1.5 cups shredded mozzarella
  1. Preheat oven to 375ºF and spray your casserole dish with coconut oil cooking spray (be generous!).
  2. Next, prep veggies by chopping the mushrooms and finely dicing the onions. Place the veggies (including the spinach) into the greased casserole dish.
  3. Next, add Sprouted Quinoa into the casserole dish. Set aside.
  4. In a medium size bowl, mix together all ingredients for the marinara mixture.
  5. Add the marinara mixture to the casserole dish. Use a large spoon to mix all ingredients together, making sure everything is (mostly) covered.
  6. Cover with tin foil and bake for 30 minutes. Then, remove and stir. It will still be a little soupy, but don’t worry this is how it’s supposed to be! Place back in oven for 30 minutes, covered.
  7. Remove, add sliced tomatoes and mozzarella to the top and place it back in the oven for 2 minutes. Remove and let cool for 10 minutes before serving. Serve with fresh basil and a glass of red wine for best results

YUMMMYYYYY!!!

Paella Primavera

Serves 6Paella Primavera

Who needs a paella pan? A large skillet stands in for the wide, shallow two-handled cookware in this quick veggie-laden version of the classic Spanish rice dish. Just like its pasta namesake, Paella Primavera lends itself to endless variation. You can substitute zucchini for broccoli in the summer; in the fall, replace half the broccoli with cubed butternut squash

Ingredients

  • 2 1/2 tsp. olive oil
  • 1 red bell pepper, chopped (1 cup)
  • 6 green onions, thinly sliced (1 cup)
  • 3 cups low-sodium vegetable broth
  • 3 cloves garlic, minced (1 Tbs.)
  • 1 tsp. crumbled saffron threads
  • 1 cup short-grain white rice, such as Valencia
  • 3 cups broccoli florets
  • 1 cup fresh or frozen baby peas
  • 1 cup halved grape or cherry tomatoes
  • 12 each pitted green and black olives, halved
  • 1 lemon, cut into wedges
  • 1/4 cup chopped fresh parsley

Directions

  1. Heat oil in large nonstick skillet over medium heat. Add bell pepper and green onions; cook 5 minutes. Stir in broth, garlic, and saffron; bring to a boil. Sprinkle rice over ingredients, reduce heat to medium-low, and simmer, covered, 10 minutes.
  2. Sprinkle broccoli, peas, tomatoes, and olives over rice. Cover, and cook paella 8 minutes, or until rice is tender. Remove from heat, and let rest, covered, 5 minutes. Season with salt and pepper, if desired. Serve with lemon wedges and parsley

Roasted Squash Chili Mac

courtesy of Rachel Ray

serves 6

Ingredientsroasted-squash-chili-mac

4 tablespoons butter, plus more for the casserole dish
1 pound butternut squash, peeled and diced (or look for diced raw butternut squash in the produce department)
EVOO, for drizzling  (Extra Virgin Olive Oil)
Kosher salt and freshly ground pepper
Freshly grated nutmeg
1 pound rigatoni, penne or macaroni with ridges *** I used about ½ pound of penne****
2 tablespoons chili powder, or a blend of ancho or chipotle
1 tablespoon chopped fresh oregano
1 teaspoon ground coriander
1 teaspoon ground cumin
1/4 teaspoon ground cinnamon
2 cloves garlic, made into a paste
1 fresh chile pepper, such as Fresno or jalapeno, finely chopped
3 tablespoons all-purpose flour
2 1/2 cups milk
2 cups shredded sharp yellow Cheddar
1/2 cup grated Parmigiano-Reggiano
One 14-ounce can kidney beans, rinsed and drained
1 cup shredded pepper jack or other hot-pepper melting cheese

Directions

Preheat oven to 425 degrees F. Lightly butter a casserole dish.

Put the squash on a rimmed baking sheet, drizzle with EVOO and season with salt, pepper and nutmeg. Toss to combine. Roast until the edges are browned, 17 to 20 minutes. Reduce the oven temperature to 400 degrees F.

Cook the pasta in boiling salted water to just shy of al dente, 7 minutes. Drain.

Meanwhile, melt the butter in a saucepan over medium heat. Add the chili powder, oregano, coriander, cumin, cinnamon, garlic and chile pepper and cook, stirring, for 2 minutes. Add the flour and cook, stirring, then whisk in the milk. Bring to a simmer and cook until the sauce is thick enough to coat the back of the spoon. Add the Cheddar and Parmigiano-Reggiano and stir until melted.

Combine the squash, chili-cheese sauce and beans, then transfer to the prepared casserole dish. Top with the pepper jack cheese. Cover and bake for 30 minutes. Uncover and bake until the top is browned, 15 to 20 minutes more.

Cook’s Note: The casserole can be covered and refrigerated before baking for a make-ahead meal.

SWEET POTATO BLACK BEAN ENCHILADAS

THIS IS TOTALLY YUMMY!!!!!

Serves: 8 

From eatingbirdfood.com

Enchilada Sauce

  • 28 ounce can diced fire roasted tomatoes
  • 1½ Tablespoons chili powder
  • 1 Tablespoon ground cumin
  • 2 teaspoons dried oregano
  • 1 teaspoon cinnamon
  • ½ teaspoon cayenne pepper
  • 1 teaspoon salt

Enchilada Bake

  • 1 Tablespoon avocado oil or coconut oil
  • 1 large onion
  • 4 cloves garlic
  • 2 medium sweet potatoes, peeled and chopped into small bite-size chunks
  • 2-3 Tablespoons finely chopped jalapeño
  • 1 cup baby spinach
  • 1 15 oz can black beans
  • 1 teaspoon sea salt
  • 12 corn tortillas
  • 2 cups shredded Mexican cheese
  • toppings: chopped green onions, chopped cilantro, sour cream, avocado

Instructions

  1. Preheat oven to 425°.
  2. Make sauce by combining all ingredients in a blender. Blend until smooth and set aside.
  3. Add oil to a large skillet over medium heat. Once hot add onion and garlic and sauté until fragrant, about 3 minutes. Add jalapeño and sweet potatoes. Cover and cook for 12-15 minutes or until sweet potatoes are tender. The cook time will vary based on how big your sweet potato chunks are. Just be sure they are fully cooked and tender. Add black beans and baby spinach. Toss to combine and remove from heat.
  4. Grab a 9X13 baking dish, lightly grease and start layering ingredients for the bake. Place four tortillas over the bottom of the dish, add ⅓ of the enchilada sauce, ½ of black bean and sweet potato mixture and ½ of the cheese. Add 4 tortillas, ⅓ of sauce and ½ black bean and sweet potato mixture. Add 4 tortillas, ⅓ of the enchilada sauce and top with the remaining cheese.
  5. Bake uncovered at 425° for about 20 minutes or until the top layer of cheese has melted and the bake is hot throughout.

Quinoa and Spinach Stuffed Portobello Mushrooms

quinoa stuffed portobello mushrooms

Ingredients

  • 4-6 Portobello mushrooms
  • Olive oil
  • Kosher salt
  • Black Pepper

Ingredients for the stuffing:

  • 1 large onion, finely diced
  • 2 cups chopped spinach (frozen and defrosted spinach works nicely)
  • 1 1/2 teaspoons salt
  •  1/2 teaspoon black pepper
  • 2 teaspoons lemon juice
  • 1 1/2 cups cooked quinoa

Instructions:

  1. Preheat oven to 375.
  2. Drizzle olive oil over the mushrooms and sprinkle with some salt and pepper. Place in the oven and bake at 375 for 15 minutes.
  3. While mushrooms are cooking, prepare the stuffing.
  4. Sauté the diced onions in a bit of olive oil (or Pam) until translucent. Add the spinach, salt, pepper and lemon juice. Stir and cook for a couple of minutes. Remove the mixture from the heat and add the cooked quinoa. Stir to combine everything equally.
  5. Once mushrooms have finished roasting, remove from oven. Distribute the spinach mixture among them. Return to oven and bake at 375 for an additional 20 minutes.
  6. Remove from oven and serve hot.

Tip: for a different presentation, cook the mushrooms fully, then dice and toss with the spinach/quinoa mixture for a delicious warm quinoa salad.

Enjoy!

Healthy Road Trip Snacks

healthy road trip snacks How to you fit in healthy road trip snacks when you vacation?

By Matt Frazier, ultra-marathonner and vegan advocate

Matt Frazier runs the popular fitness site No Meat Athlete.

In this excerpt he talks about healthy road trip snacks.

“So I learned an important rule for road trips: when you find a good grocery store, stock up. On foods that you can eat on the go, with no prep.” ~Matt Frazier

Very quickly, I learned what foods worked best in the car to keep me from resorting to junk:

  • Fresh fruit
  • Fresh vegetables
  • Hummus (I’d eat it fast because it wouldn’t last more than a day without a fridge)healthy road trip snacks fruit
  • Trail mix/granola
  • Smoothies made from just fruit (the pre-made kind — definitely not ideal, but a way to get a lot of good calories quickly)
  • Giant salads from the salad bar — I’d grab enough to last for two meals, dump a bunch of chickpeas on top, and if I was lucky enough to be at a Whole Foods, add some oil-free tahini garlic dressing.
  • Anything cracker-like but still healthy (could be baked corn chips, Wasa crispbreads, rice cakes, etc.)

What do you eat on the road? helahty road trip snacks salad

We want to hear from you. What are you favorite healthy road trip snacks?