Tag Archives: healthy

Roasted Garbanzo Beans

1 Reply

Image

I’m a total snacker.  If I could go all day with just picking at stuff, I’d be totally fine.  My usual go to snack is something that is crunchy and salty.  I don’t crave sweets too much.  I’d gladly snatch a handful of bean chips with salsa over a cookie.  I have had roasted garbanzo beans in salads before and thought it would be a yummy solo snack.  It’s a nice change from using them in hummus.  Roasting garbanzo beans is so easy and you can season with whatever you like, making it a great healthy snack.

Image

Image

Roasted Garbanzo Beans:

  • 1 or 2 cans (15oz) chickpeas, rinsed and drained
  • Seasonings of choice – for 2 cans I used 1tsp talk, 1 tsp smoked paprika, 1/4 tsp (plus a dash) of cayenne pepper
  1. Preheat oven to 425.
  2. After rinsing and draining, pat dry with paper towels.  Pick off any loose skins.
  3. In a medium bowl, toss seasoning and beans.
  4. On a tinfoil lined baking sheet, spread beans.
  5. Roast for 15 minutes, remove and toss beans around a little more.  Roast for another 15-20 min.  –> after 15 minutes, I increased the heat to 450 for 5 more minutes.  If you do this, watch carefully as to not burn.

ImageImage

Image

Why a healthy snack?  Garbanzo beans help satisfy hunger and keep you fuller longer with their high (insoluble) fiber content.  The fiber is also great for the digestive tract.  They are high in antioxidants and great for regulating blood sugar.  { source: whfoods.com } Enjoy!

DSC_0668

 

Chard Pesto

Leave a reply

DSC_0635

The chard in our garden is extremely plentiful now.  It is so full and no joke, chest high.  I’m no shorty either, standing 5’7.  While I love seeing greens grow abundantly, chard is one where I sometimes am at a loss for how to use it.  It has a very distinct flavor, and can often be very bitter.  I have tossed it into green juices and chopped it up for veggie bowls, but I wanted to make something where chard was the star.

DSC_0639

I’ve seen a lot of pestos using a variation of nuts, greens, and other ingredients, so why not try one with chard?

DSC_0625

The basil helps balance the bitterness of the chard while the walnuts add a mild nutty flavor.  I mixed mine into my favorite brown rice pasta, but it would be so tasty spread on sandwich bread or mixed into a vegetable bowl.

DSC_0636

Chard Pesto:

  • 2 cups chopped chard – mine was 2 large leaves
  • 2 garlic cloves – minced
  • 4-5 basil leaves- ripped up
  • 1/2 tsp red chili flakes
  • 1/2 cup walnuts
  • salt & pepper – I used a few dashes
  • 1/4 cup parmesean ( I used a vegan mix of walnuts and nutritional yeast) or 2-3 tbsp nutritional yeast – can use regular fresh parmesean if you eat diary
  • juice from 1 small/med lemon
  • olive oil – enough to get things moving

Pack everything into a food processor.  Feed olive oil in, slowly, to get things moving.  blend until smooth.  Smother on your favorite pasta, sandwich, veggies, whatever you can think of.  Enjoy!

DSC_0640DSC_0638

Benefits of chard?  This beautiful green is packed with antioxidants and helps regulate blood sugar (helps pancreas too!).  It is a great source of vitamins C, E, calcium (strong bones!!), beta-caretine, and rich in phytonutrients –>  anti-inflammatory.  Eat up!!

{ source whfoods.com }

 

No Bake Peanut Butter & CC Cookies

1 Reply

cookies_01

I’m dating the Cookie Monster, not sure if I have told you that yet.  He goes by Erik, but he is for sure the Cookie Monster in disguise.  Though I can get him to eat heaps of veggies and fruits, I cannot keep him from his cookies.  He can down a box of the big, soft, yummy Costco cookies in no time.  I have NO idea where it goes (damn you genetics and being a girl!! ).  Seriously though, boy loves him so coooookies!!

cookies_03

I’ve neglected this fact so I decided to whip something up before he turned to some boxed crap-ola from the grocery store.  It happens way more than I’d like to admit.

cookies_04

Raw peanut butter chocolate chip cookies; tasty?  Yes!!  Good for you?  Yes!!  They are gluten-free, vegan, and refined sugar-free.  Go ahead, try them out :-)  They won’t hurt the waistline at all!

No Bake Peanut Butter Chocolate Chip Cookies:

  • 1 1/2 cup gluten-free oats + 1/4 cup reserved
  • 1/4 tsp salt
  • 1/4 tsp baking soda
  • 1 tsp cinnamon
  • 1/4 cup (organic) peanut putter – the natural kind, no jiffy ;-)
  • 3 tbsp agave
  • almond milk – enough to get things flowing in the food processor
  • 1/4 cup vegan chocolate chips – reserved

Toss everything in a food processor except the 1/4 cup of oats and the chips.  Add a little almond milk to get things flowing, just about a tablespoon.  Careful not to get the dough too wet.  When well combined, hand mix in chocolate chips and remaining outs.  Roll into balls (it will get a little messy) and refrigerate for at least a half hour.  I lightly pushed mine down with a fork to make them more flat.

cookies_02

What are you getting in these cookies??  A lot of good stuff, actually.  Oats (good quality) are high in fiber, keeping you full longer and help fight breast cancer, help low cholesterol, and help stabilize blood sugar.  Good quality, natural peanut butter is a good source of monounsaturated fat (healthy heart), vitamin E, folate (helps cells and nerves), protein, and a powerful antioxidant.   Not too shabby for a cookie

cookies_05

Creamy Vegan Mac and Cheezzzzy Sauce

2 Replies

DSC_0613

Happy Friday!  Told ya I’d be back this week with some recipe posts!  Sure It’s Friday and I’ve only gotten around to one post, but it’s a start, right?!  Moving right along ;-)

Erik and I were wandering the grocery store the other day hoping something would spark our interest for a dinner idea.  We were in that zombie starving state of mind where we thought everything would take like a bazillion hours to make or just wouldn’t be satisfying enough.  We ended up with a some beers and decided to order in, still took a bazillion hours!  How is it that in a huge store filled with food it is sometimes so hard to figure out a meal??

DSC_0611    Before we bailed, we were in some random isle gazing around when Erik picked up the bright blue and yellow box from childhood, the Mac ‘n Cheese.  He asked why I couldn’t just be easy and whip up that poison in a box some easy comfort food.  Seriously?  It was like he forgot who he was dating.  I’ll blame it on the hunger.  Ugh, sorry but I cannot believe that use to suffice as a meal when we were kids.  Even though I wouldn’t touch that now, it did make me want to make a way healthier and vegan version.

DSC_0614

This was super easy to throw together!  You could enjoy it straight from the pot or bake it with some breadcrumbs for some real comfort food!!

DSC_0618

Vegan Mac and Cheese:

  • 1 package of GF Pasta – I used a quinoa pasta
  • 1 cup water
  • 1 med potato – peeled and chopped
  • 1/2 yellow onion – chopped
  • 1/2 cup coconut milk (I think any non dairy milk should do)
  • 3/4 cup raw cashews
  • juice from 1 small lemon
  • 1 garlic clove – minced
  • 3-4 tbsp nutritional yeast (add to liking)
  • 1 tsp salt – I added a little more for taste
  • 1 tsp Dijon mustard or mustard powder
  • dash of cayenne pepper – i gave it a large dash
  • 1/2 tsp paprika
  • 1/2 tsp turmeric
  • 1 tbsp olive oil
  • Optional:  bread crumbs
  1. If baking, pre-heat oven to 375.  Grease a small oven safe dish, preferably a 9×9.
  2. Prepare pasta according to directions.  If baking, place cooked pasta in dish.
  3. In a small saucepan, bring the 1 cup water, potato, and onion to a boil for a few minutes.  Reduce heat and simmer for about 12 minutes. (This was actually when I cooked the pasta)
  4. Add all the remaining ingredients to a high-powered blender, preferably a Vitamix.  When potato and onions are done, add to blender, with water.  Blend for a couple of minutes until completely creamy.
  5. Spread cheese mixture over pasta, folding and mixing with pasta.  When combined top with bread crumbs.
  6. Cover with fold and bake for 20 minutes.  Remove foil and broil for another 5 minutes.  Watch closely to not burn the bread crumbs.  Remove and cool slightly, serve and enjoy!!

DSC_0622Far from the standard baked Mac and Cheese full of fat and unhealthiness, this dish will not leave you feeling guilty.  Some pros: Quinoa (in the pasta) is a complete protein, has anti-inflammatory properties, and is high in calcium.  Creating a non dairy, non soy cheese sauce, has pluses too.  The cashews are a low-fat nut, rich in copper, and magnesium (healthy nerves and bones!)  Turmeric is also amazing an amazing addition.  It helps the body is SO many ways, a couple being a huge anti inflammatory and aids in prevention of disease (cancer).

So go ahead and blend up some creamy, healthy, hearty cheese sauce and enjoy over some yummy pasta!

Black Bean & Spinach Enchiladas

1 Reply

DSC_2287

It’s no secret that I LOVE Mexican food, like completely mildly obsessed.  Finding vegan options however, makes it a little harder to get Mexican food that tastes even close to the meat and cheese filled dishes that are usually prepared.

We had enchiladas all the time when we were kids.  While I did love them, I look back and realize they were far from a healthy meal.  Lots of meat, cheese, sauce from cans (muy processed, no bueno), other dairy ingredients, and white flour tortillas.  Oh man.  That’s not going to fly these days, not in this house.  But just because we are making things healthier does NOT mean sacrificing taste.  I promise you will love these.  My über non vegans brother devoured the leftovers at work the next day asking for more!  I’d say that’s a success ;-)

DSC_2280

Even though it looks like a ton of ingredients, it comes together easily! 

For the sauce: (Adapted from Food Netwark)

  • 3 tbsp olive oil

  • 1 tbsp flour

  • 2 tbsp chili powder

  • 1 tbsp oregano

  • 1 tsp cumin

  • 1/2 tsp salt

  • 8 oz tomato paste

  • 2 cups low sodium vegetable broth

For the enchiladas:

  • 1 small/medium onion chopped

  • 3 garlic cloves, minced

  • 2 cups packed organic spinach

  • 1/2 cup mushrooms

  • 5 green onion chopped, leave one for top

  • 1 cup organic corn

  • 2 cups organic black beans

  • 1 tsp cumin

  • 1 tsp salt

  • 1/2 tsp pepper

  • large handful chopped cilantro, another small bunch chopped for top

  • 1-1 1/2 cups non dairy cheese blend  + handful for top (I used the 3 soy cheese blend from Trader Joes)*

  • 8 tortillas – I found brown rice tortillas at Trader Joes, otherwise whole wheat flour will work

DSC_2288

For the sauce:

  1. Heat the oil in medium saucepan.  Add flour and whisk.  Stir in all spices and cook for a minute.

  2. Add tomato paste and broth.  Bring to a boil, then reduce heat and simmer while you prepare the filling

For the filling:

  1. Saute the onion and garlic for several minutes, about 7 to 10.  Add spinach and cook for just a couple of minutes, until spinach wilts.  Remove from heat.

  2. In a large bowl, combine the rest of the ingredients except tortillas and what is reserved for topping.

  3. Add in onion and spinach.

  4. In a large oven safe dish, spoon about a cup of sauce on bottom of dish.

  5. Fill each tortilla with filling, make them stuffed but not so much that you can close it.  Roll it and close it, placing sealed side down in baking dish.  Could get a little messy, just a warning ;-)

  6. Spoon remaining sauce over tortillas.  Sprinkle with remaining cheese, green onion, and cilantro.

  7. Bake at 375 for 20 minutes, serve and enjoy!!

DSC_2283

 

Do you love Mexican food as much as I do?  What is your favorite?

Corn, Kale & Potato Chowder

1 Reply

file

Brrrrr it is cold here!  I was at Disneyland last night (yes again, told you I love, love, love it there!) with my mom decoration gazing, but had to leave because I was FREEZING.  Temps were in the 40′s.  I’m sure to many that is not that cold, but I’m a total So Cal girl and huge baby when it comes to cold weather.  Kind of makes me wonder how I lived in San Francisco for so many years, hmmm…

file-4

When temps drop, I totally crave warm and hearty foods.  Don’t we all?  This corn, kale & potato chowder was perfect.  Thicker than normal soup (keeps me more satisfied) and so warm and creamy, it totally hit the spot.  Aside from needing to cook for at least 45 minutes, it was so easy to prepare!

I noticed my brother (who is visiting from the cold north, crazy boy) and Erik take down several bowls.  Guess it hit the spot for everyone!

file-1

Corn, Kale & Potato Chowder:

  • 3 cups organic corn, rinsed and drained if from a can*

  • 2 tbsp “butter” – I use Earth Balance soy free

  • 1 yellow onion chopped

  • 3 celery ribs, diced

  • 3 garlic cloves – minced

  • 2 cups full fat non dairy milk – I used almond milk

  • 3 cups vegetable broth

  • 1/4 + 1 tbsp flour

  • 8 small potatoes – cut into 1/2 inch cubes

  • dash of cayenne pepper

  • dash of nutmeg

  • dash of cumin

  • 1 tsp salt – more depending on taste

  • dash of pepper

  • 2 large handfuls of kale – stems off, chopped

  • 1/2 cup fresh chopped cilantro

  1. In a large pot, heat “butter”.  Add onion and garlic.  Cook until tender.

  2. Add celery and corn.  Cook for several minutes, again until tender.

  3. Add milk and broth.  Whisk  in flour.  Bring to a boil.

  4. Reduce heat to low, add potatoes and seasoning.  Stir well.

  5. Cook on low heat for at least an 45 minutes (the longer, the better), stirring occasionally.

  6. A few minutes before serving, stir in kale and cilantro

file-2

We topped ours with some fresh cilantro, avocado, and tempeh “bacon”

*I used canned corn.  Next time I will roast the corn before adding it to the soup.  I think it will add a nice flavor

file-3

What are some of your favorite cold weather foods?

Green Bean Casserole

2 Replies

Hi all!

As promised, I am back with another Thanksgiving side dish post.  I may be one of the few who like this one, but the green bean casserole has always been a favorite of mine.  Even when I did eat meat and dairy, I always had a tendency to skip meat and go for the veggie dishes and the mashed potatoes.  Go figure!

I decided to lighten and freshen up the classic recipe.  Yep, that means no canned, processed mushroom cream or fried onion topping.  I assure though, if you are one of the few who enjoys this side, you will love this one version!  Oh, and for what’s it worth, my sweet little mom said it is better than the old recipe ;-)

Green Bean Casserole:

  • 2 bags of green beans (most stores have them bagged now for the holidays)
  • 1 yellow onion, sliced thinly
  • 1/2 cup panko bread crumbs
  • 1 tbsp fresh chopped thyme
  • About 15oz cups sliced crimini mushrooms (come in 6 oz crates, I used 2 1/2)
  • 1 1/4 cup organic vegetable broth
  • 1 cup vegan “sour cream”
  • 1/2 cup water
  • 2 tbsp flour
  • salt & pepper
  1. Pre-heat oven to 400.
  2. In a large skillet (I used a cast iron that I baked the casserole in too) heat a couple of tablespoons of olive oil on low heat.  Add sliced onion and a pinch of salt and pepper.  Coat onions then cover to caramelize, stir occasionally.  Should be about 20 minutes
  3. In a large pot, fill 1/2 to 3/4 way full of water then bring to a boil.  Add beans and cook for about 5-7 minutes.  Drain and rinse.  Put to side.
  4. In a small bowl, combine bread crumbs and thyme.  Put aside
  5. Remove onions when done and place to side.  Heat 2 tablespoons vegan “butter” in same skillet on medium heat.  Add mushrooms and hefty pinch of salt and pepper.  Coat evenly and cook until tender and juicy, about 8-10 minutes.  Remove and place to side.
  6. Add “sour cream” and water to skillet (no need to clean it).  Stir until combined.  Add flour and stir slowly until no lumps remain.  Add broth.  combine.  Add mushroom and half the onions.
  7. Let mixture heat up to a boil then turn heat off
  8. If using skillet to bake casserole in, pour green beans on top of mushroom mixture.  Carefully mix, coating all the beans.  Top with remaining onions, bread crumbs, and optional vegan Parmesan *
  9. If using a baking dish, pour mushroom mixture over green beans in large bowl.  Mix and combine well.  Pour into large baking dish.  Top with remaining onions, bread crumbs, and optional vegan Parmesan *
  10. Bake for about 25 minutes, until crumbs are lightly browned.  Cool slightly, serve and enjoy!!!

A quick vegan Parmesan substitute I make is to combine 1/2 cup chopped walnuts and 1/2 cup nutritional yeast with a dash of salt in a food processor.  Pulse until walnuts are finely chopped.  Sprinkle on before and after baking!

Back! With a Healthy Stuffing

Leave a reply

Hello Strangers!

Feels like its been years since I last posted.  To tell you the truth though, I simply have not had the time, energy, or even recipes to post!  It’s been CRA-ZY over here.  All in a good way though.  Since starting my Health Coaching Program, I have been spending pretty much all free time studying, reading, researching, and then trying to preach what I teach, ya ya!!  I’m loving the school and I cannot wait to share stuff with ya’ll, but for the next couple months, it’s going to be slowly released.  See, I’m learning a lot about TIME MANAGEMENT.  Oh my, and in order to teach it, I have to be better at it myself, which it taking a lot of practice.  I’m getting there though, and the more I practice good time management, the less stressed, more in control, and happier I feel.

Ok so enough about me and my nutty life.  I just could not let such a wonderful holiday pass without some yummy food posts!  Even though I don’t eat meat (let turkeys live!!), this is still one of my favorite holidays.  I absolutely love the Holiday Season, the smells, the family and friend time, the music, the coziness, the shopping, the cheer…I could literally go on for hours.  Since Thanksgiving kicks it all off, well I’m a fan!

I have a couple posts today and tomorrow coming at you!  A couple of my favorite sides, that are of course lightened up and vegan, without losing any of that “traditional” delicious flavor.  Here’s a hearty, super easy Stuffing that passed the test, even with the carnivores ;-)

Vegan Italian Stuffing:

  • Whole grain bread (I used Ezekiel sprouted whole grain)
  • Vegan “butter”, several tablespoons
  • 9-10 oz crimini sliced mushrooms (come in about 6oz baskets, I used 1 1/2 baskets)
  • 3 celery stocks, thinly sliced
  • 1 medium onion chopped
  • 1 green apple, cored and chopped into cubes
  • 2 vegan Italian “sausage” – I use this brand
  • about 8 fresh thyme sprigs, leaves removed
  • about 8 fresh sage leaves, finely chopped
  • 2 1/2 (+/-) organic vegetable broth
  • Parsley for garnish
  1. Heat oven to 350.
  2. Slice up bread into small cubes, about an inch or smaller.  Spread on baking sheet and cook in oven for 20 minutes, until toasty.  Remove and place in large bowl.
  3. While bread is toasting, melt 2 tablespoons of butter in large skillet.  Add mushrooms and large pinch of salt, coat evenly, and cook until juicy and tender, about 6-8 minutes.
  4. Add celery, onion, apple, sausage, thyme, another tablespoon or 2 of “butter” and a little more salt.  Cook for a few more minutes, until veggies are tender.
  5. Add sage and broth.  Combine then pour over bread in the large bowl.  Top with some fresh parsley.
  6. Spread into a medium baking sheet, bake for about 40 minutes, remove, cool slightly, and Enjoy!!

What are some of your favorite Thanksgiving recipes?

Raw Pumpkin Spice Treats

Leave a reply

Happy Happy Halloween Sweets!

I have a sweet treat to share with you all today!  I rolled these babies up last night to share with my brothers and boys at work today.  I wanted everyone to have a little something sweet, but wasn’t about to supply this place with crappy, sugary candy.  We have work to do, can’t have any sugar high crashes.  Plus, these treats are packed with lots of good-for-you stuff, hello pumpkin, chia seed, flax-seed, almonds.  They are vegan, refined sugar-free, and gluten-free (if made with GF oats).  Oh, and toss in the oats, could possibly be a sweet breakfast, right?!

So roll some of these up today, or whenever ;-)  They are super yummy and easy.  And it’s always nice to have some healthy treats around (since we all indulge a little, which isn’t wrong) during these Holiday times.

You will need:

  • 3/4 cup pitted dates, about 8
  • 1/2 cup raw or slightly roasted almonds, unsalted
  • 1 tbsp agave
  • 1 tbsp flax-seed
  • 1 tbsp chia seed
  • 1 tbsp pumpkin pie spice
  • pinch of salt
  • 1/4 cup pumpkin puree
  • 3/4 cup GF rolled oats
  • 1/4-1/2 cup oat flour.  Start with 1/4 and add more if needed

In a food processor, pulse the dates until very well chopped.  Add the almonds and pulse a few more times.  Toss in the rest of the ingredients and pulse a few times.  Do not over pulse!  Just a few will do.  Remove and place in medium bowl.  Hand mix until combined.  Refrigerate for about a half hour, it’s easier to roll after refrigeration.  Remove and roll into little balls and enjoy a couple.  Keep refrigerated if not eaten!

What are your favorite Halloween treats?

Vegan Meatlessballs

7 Replies

One of the fun parts of cooking vegan, vegetarian, or just healthier meals is the challenge of transforming classic meals.  It’s a lot of trial and error, but nailing a new recipe makes it worth it, at least to me.  I’m a total nerd that way though ;-)

Anyway, spaghetti and meatballs.  Pretty standard right?  Totally, but the trick here was to make a meatless version, and to not use and of that fake soy meat CRAPola.  As I have mentioned before, I really try to limit imitation foods and soy.  Soybeans often times contain A LOT of GMO’s and the fake meats, cheeses, etc, are often times heavily soy and or processed —> no bueno!!!

K enough with that rant, onto the Meatless meatball, actually more like beanballs?

You will need:

  • 1 can (15oz) organic cannellini beans, drained and rinsed
  • 1 flax egg – 1 tablespoon ground flax +2 tablespoons warm water, set aside for a few minutes to gel
  • 1/2 medium onion – chopped
  • 1 tablespoon tomato paste – mix with a little water to thin before adding to mixture
  • 2-3 garlic cloves, minced
  • a large handful of parsley – chopped
  • 1/2 cup bread crumbs
  • 1 heaping tablespoon dried oregano
  • 1 tsp cayenne pepper
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • Enough of your favorite red pasta sauce to cover and serve with pasta, i used about 2 cups

Now for the easy part…

  1. Pre-heat over to 350.
  2. In a food processor, pulse beans a few times.  You want them chopped, but not pureed.  Keep it choppy.
  3. In a large bowl, transfer beans and mix in tomato paste.  After combined, toss in the rest of the ingredients and mix together.
  4. Roll mixture out into balls, place on baking sheet, then toss them in the oven.
  5. Bake for 20-25 minutes.
  6. In a large saucepan, heat sauce.  Place meatballs in sauce.  Spoon sauce over meatballs, make sure to coat them all.
  7. When meatballs are all coated and sauce is heated, top the meatless balls over some pasta and Enjoy!!