Meatless Monday: Zucchini With Quinoa Stuffing

It’s Monday again!

Are you worried that giving up meat will mean less protein in your diet? Fear not! This week’s recipe includes the super grain of the future! Quinoa is one of the most protein rich foods out there; it is a complete protein with all nine essential amino acids.

Recipe and photo posted by Real Simple.

Zucchini With Quinoa Stuffing

Ingredients: 

1/2  cup  quinoa, rinsed

4  medium  zucchini

1  15-ounce  can cannellini beans, rinsed

1  cup  grape or cherry tomatoes, quartered

1/2  cup  almonds, chopped (about 2 ounces)

2  cloves garlic, chopped

3/4  cup  grated Parmesan (3 ounces)

4  tablespoons  olive oil

Directions:

1. Heat oven to 400° F.

2. In a large saucepan, combine the quinoa and 1 cup water and bring to a boil. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water is absorbed, 12 to 15 minutes.

3. Meanwhile, cut the zucchini in half lengthwise and scoop out the seeds. Arrange in a large baking dish, cut-side up.

4. Fluff the quinoa and fold in the beans, tomatoes, almonds, garlic, ½ cup of the Parmesan, and 3 tablespoons of the oil.

5. Spoon the mixture into the zucchini. Top with the remaining tablespoon of oil and ¼ cup Parmesan.

6. Cover with foil and bake until the zucchini is tender, 25 to 30 minutes.

7. Remove the foil and bake until golden, 8 to 10 minutes.

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Meatless Monday: Butternut Squash Pizza

Happy Monday all!

Let’s talk about butternut squash. This squash is stuffed full of vitamin A and B complex. Vitamin A is an immunity booster and great for your vision, and vitamin B complex can lower stress, anxiety and depression! Put down that meat lover’s pizza; it’s time for some butternut squash topped pizza pies!

Recipe and photo posted by Real Simple.

Butternut Squash Pizza

Ingredients: 

1  butternut squash (about 2 pounds), peeled

1  small yellow onion, sliced into 1/4-inch-thick rings

3  tablespoons olive oil

1 1/2  teaspoons kosher salt

1/4  teaspoon  black pepper

1  1-pound package refrigerated pizza dough

1  tablespoon cornmeal

1  tablespoon fresh thyme leaves

1/2  cup fresh ricotta

Directions:

1. Heat oven to 400° F

2. Cut the squash into 1/2-inch-thick slices, then cut each slice into 1-inch chunks.

3. Place the squash and onion on a baking sheet. Drizzle with the oil, season with the salt and pepper, and toss.

4. Roast until tender, about 20 minutes. Transfer to a plate.

5. Increase oven temperature to 450° F.

6. Roll the dough out 1/4 inch thick. Clean the baking sheet and sprinkle it with the cornmeal. Place the dough on top.

7. Scatter the squash and onion mixture over the dough, sprinkle with the thyme, and add dollops of the ricotta.

8. Bake until golden, about 25 minutes. Slice into wedges.

This recipe serves 6!

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Meatless Monday: Cauliflower Power Tacos

Happy Monday lovely people!

Cutting back on meat can help the environment! Livestock such as cattle do more environmental damage than cars and produce 18% of all greenhouse gases. Go green with no meat! 

Recipe and picture posted by VegKitchen.

Cauliflower Power Tacos

Vegan and gluten-free!? This recipe is a hole in one!

Makes: 8 tacos, 4 generous servings of 2 per person, or 8 moderate servings.

Ingredients

Roasted Cauliflower

• 1 medium head cauliflower, separated into florets
• 2 tablespoons olive oil
• 1/2 teaspoon salt

Crispy Chick Peas

• 1 15-ounce can chick peas (garbanzo beans), drained, rinsed
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon chili powder
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground oregano

Cilantro-Pepita Pesto

• 2 cups fresh cilantro leaves
• 1/3 cup pepitas (toasted pumpkin seeds)
• 1 very small clove garlic, cut in half
• 2 tablespoons chopped jalapeño chiles
• 2 tablespoons fresh lime juice
• 1/2 teaspoon salt
• 1/4 cup olive oil

Tortillas

• 8 gluten-free white corn tortillas, heated as directed on package

Directions

Heat oven to 425° F

Cover cauliflower florets with 2 tablespoons of oil and 1/2 teaspoon of salt and arrange on a large cookie sheet. Bake for 15 minutes, rearrange, then bake for another 15 minutes.

Meanwhile, mix crispy chick peas ingredients. Spread on 15x10x1-inch pan. Bake for 15 minutes then stir. Bake 10 to 15 minutes longer or until chick peas are slightly browned and crispy.

Meanwhile, in food processor, place all pesto ingredients except oil. Cover; process using quick on-and-off motions. With food processor running, slowly drizzle in 1/4 cup oil through feed tube, stopping halfway through to stir mixture with spatula. Remove pesto to small bowl.

Spoon about 1 tablespoon pesto on each tortilla; top with about 1/2 cup roasted cauliflower and 1 tablespoon crispy chick peas. Garnish with fresh cilantro, if desired. Serve with remaining chickpeas.

Then you are done and ready to eat!

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Meatless Monday: Vegan Gluten-Free Black Bean Brownies

Happy Monday!

We are starting this week of with some desserts vegan and gluten free style!  According to Dr. Oz “beans are a super healthy, super versatile and super affordable food. Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less.”

Recipe and photo originally by  MinimalistBaker

Vegan Gluten Free Black Bean Brownies

Ingredients

• 1 15 oz. can (~ 1¾ cups) black beans, well rinsed and drained
• 2 large flax eggs (2.5 T flaxseed meal + 6 T water)
• 3 T coconut oil, melted (or sub other oil of choice)
• ¾ cup cocoa powder (the higher quality the better)
• ¼ tsp sea salt
• 1 tsp pure vanilla extract
• heaping ½ cup raw sugar, slightly ground or pulsed in a food processor or coffee grinder for refined texture
• 1 1.2 tsp baking powder
• Optional toppings: crush walnuts, pecans or semisweet chocolate chips

Instructions

1. Preheat oven to 350 degrees.
2. Lightly grease a 12-slot standard size muffin pan (not mini).
3. Prepare flax egg by combining flax and water in the bowl of the food processor. Pulse a couple times and then let rest for a few minutes.
4. Add black beans through baking powder and puree – about 3 minutes, scraping down sides as needed. You want it pretty smooth.
5. If the batter appears too thick, add a Tbsp or two of water and pulse again. It should be slightly less thick than chocolate frosting but nowhere close to runny.
6. Evenly distribute the batter into the muffin tin and smooth the tops with a spoon or your finger.
7. Optional: Sprinkle with crushed walnuts, pecans or chocolate chips.
8. Bake for 20-26 minutes or until the tops are dry and the edges start to pull away from the sides. I found mine took about 25.
9. Remove from oven and let cool for 30 minutes before removing from pan. They will be tender, so remove gently with a fork. The insides are meant to be very fudgy, so don’t be concerned if they seem too moist – that’s the point. Plus, they’re vegan so it doesn’t really matter.
10. Store in an airtight container for up to a few days. Refrigerate to keep longer.

Nutrition Information

Calories: 140 calories Fat: 6 g Carbohydrates: 22 g Sugar: 9 g Sodium: 163 mg Fiber: 7 h Protein: 5 g

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Meatless Monday in Honor of Chef Jeff: Cold Fruit Soup

Welcome to this week’s Meatless Monday post!

This week’s recipe comes to us from Chef Jeff! His next event, The Art of Cocktails, is coming up this Thursday, April 25th! At the event, you can learn how to make your own bitters and mixers  to spice up your cocktails.

Cold Fruit Soup is very nutritious and refreshing. It works throughout the whole year and you can vary the recipe as you’d like to use fruits that are currently in season!

Cold Fruit Soup

Ingredients:

3-4 lbs of fresh ripe fruit
(In Summer: peaches, plums,
nectarines, melons
In Winter: citrus, strawberries)
1 cup plain yoghurt
1 tbsp brown sugar
Dried fruit or nuts to garnish

Directions:

1. Wash and dry the fruit.

2. For stone fruits like peaches, carefully cut in half from top to bottom. Remove the pit.

3. Dice into chunks. For melons or citrus remove or cut away the skin, remove seeds and cut into chunks.

4. Using a food processor or blender, purée the fruit until smooth.

5. In a small bowl combine the yoghurt and brown sugar.

6. Divide the soup into bowls, garnish with a dollop of yoghurt mixture and dried fruit or nuts.

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Meatless Monday: Vegan Avocado Frozen Yogurt

Happy Monday!

It’s getting warm! We all need a delicious treat to cool off this spring, but that doesn’t mean it has to be unhealthy. Take your tradition spring favorite, frozen yogurt and give it a green twist; avocados are a great creamy substitute that is full of vitamin E and antioxidants according to Health Diaries.

Recipe and photo by Fit Community.

Vegan Avocado Frozen Yogurt 

Serves 2-3

Ingredients: 

• 1 1/2 ripe avocados
• 2 tablespoons lemon juice
• 3 tablespoons stevia (or to taste)
• 2- 4 oz containers soy yogurt
• 1/2 cup soy/almond milk
• 1 tablespoon lemon zest
• 1 teaspoon vanilla extract

Directions: 

1. Blend all ingredients except for the lemon zest in either a food processor or blender until smooth.

2. Transfer the mixture into a bowl or ice cream maker and stir in the lemon zest.

3. If using a bowl for step 2, freeze in an airtight container for at least 2 hours.

4. When ready to use, let it thaw slightly and stir.

And in four easy steps, you have a perfectly creamy spring vegan dessert!

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Meatless Monday: Fresh Fig Bars

Happy Monday!

Let’s start this week off healthy with some delicious fig bars! According to Steady Health, figs are “an excellent source of potassium which is essential controlling blood pressure, influences osmotic balance between cells and interstitial fluid, and important for brain and nerve function.”

Recipe originally by LunchBoxBunch.

Fresh Fig Bars

Ingredients:

• 1 1/2 cups rolled oats
• 2 cups flour (I used 1 1/2 cups gluten free flour + 1/2 cup whole wheat flour)
• 1 cup organic sugar (I used Florida Crystals)
• 1 tsp baking powder
• 1 tsp vanilla extract
• 3/4 tsp salt (pink salt for me)
• 1/2 cup warm water + 1 tsp flax seeds + 1 tsp chia seeds (stir briskly)
• 1 1/4 cups almond milk, vanilla or plain
• 1 large extra-ripe banana, mashed
• 1/2 tsp pumpkin pie spice mix (or just use cinnamon, nutmeg and/or ginger powder)
• 2-4 Tbsp softened virgin coconut oil (optional for richness + for greasing pan)

• Fig mixture:
• 2 baskets fresh figs
• 2 Tbsp maple syrup
• 1/4 cup grapefruit juice + pinch of citrus zest (or sub with orange)

• Topping:
• 1/3 cup raw walnuts, chopped
• 1 tsp oats
• 1 tsp organic sugar

• 1 baking sheet

Directions:

1. Preheat oven to 375 degrees.

2. Grease a high-rimmed baking sheet with 1-2 tablespoons of virgin coconut oil. Thickly grease the pan – a few clumps on the sheet are desired – as they will melt into the bottom layer of the bars. If you want to make your bars a bit on the dessert-y, rich side, you can use another 2 tablespoons of oil to dot on top of the bars before baking. If you do not have coconut oil – you can sub with vegan buttery spread or simply grease the pan with veggie spray or oil. But really, the coconut oil is best because of the amazing hint of flavor it adds.

3. Combine the water + seeds and stir briskly. Allow to sit and thicken for a few minutes.

4. Combine the oats, flour, salt, spices, baking powder and sugar. Fold in the wet ingredients – including the seed water, aka flax/chia “egg.” Your batter should be thick, yet still pourable. Add an extra splash of almond milk if needed.

5. Thinly slice the figs – removing the woody stems. Toss the figs in the maple syrup and grapefruit juice.

6. Pour the batter into the baking sheet and top with the figs. Pour the excess juice/maple liquid right over top the figs.

7. Sprinkle the walnuts, oats and sugar toppings over top the batter. Wet batter + toppings before going in the oven.

8. Bake at 375 for about 25 minutes – or until the edges brown and the center is cooked through. The bars will firm up a bit after cooling so take care to not over cook.

9. Cool a bit and then slice. Serve warm or chill in the fridge. The bars freeze very well too.

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Meatless Monday in Honor of Chef Jeff: Pickled Onions

Happy Monday! Today we have another recipe referred to us from our monthly superstar Chef Jeff (credit goes to Chef Paul Virant for the recipe). If pickled onions sound funny to you, rest assured, this recipe is no April fool’s prank. This is a grade A way to keep those onions from going bad while keeping them tasting good.

Pickled Onions

Ingredients:

• 3.5 Pounds of large Maui or other sweet onions, sliced
• 2 oranges or lemons, sliced
• 1/4 cup Kosher salt
• 3 3/4 cider vinegar
• 2 cups water
• 1 cup sugar
• 6 Pint Jars

Directions:

1. Toss the onions slices with the salt and drain in a colander for 1 hour.
2. Scald 6 pint jars in a large pot of simmering water fitted with a rack or a kitchen towel
3. Place jar lids in a bowl of hot water to soften the seals
4. Take the jars out of the water and place it on a flat surface
5. Pat the onions dry (be careful not to wipe away all the salt), and pack them into the jars
6. Add a couple of slices of oranges or lemons to each jar
7. In a pot, bring the vinegar, water, and sugar to a boil to make the brine
8. Transfer the brine to a heatproof pitcher or cup and pour them over the onions, leaving 1/2 in space from the rim
9. Wipe the rims of the jars and seal snugly (but not tight) with the lids
10. Return the jars to the pot with the rack or towel and add enough water to cover by 1 inch
11. Bring the water to a boil and process the jars for about 15 minutes
12. Turn off the heat and leave the jars in for a few more minutes, then remove and cool completely.

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Meatless Monday: Persian Herb Frittata (Kuku Sabzi)

Happy Monday!

According to Meatless Monday, “Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk.” On that note, here’s a Persian recipe full of healthy vegetables and fruit.

Recipe and Photo by theKitchn.

Persian Herb Frittata (Kuku Sabzi)

Ingredients: 

• 6 large eggs, beaten
• 1 clove garlic, crushed
• 1 tablespoon flour
• 1/2 teaspoon turmeric
• 1/2 teaspoon salt
• Freshly ground black pepper
• 1 cup chopped chives or green onions
• 1 cup chopped cilantro
• 1 cup chopped dill
• 1 cup chopped parsley
• 2 tablespoons chopped walnuts (optional)
• 2 tablespoons dried barberries, currants, or cranberries (optional)
• 2 tablespoons clarified butter/ghee, butter, or vegetable oil
• Plain yogurt, to serve (optional)

Directions:

1. Preheat oven to 400°F.
2. Whisk together the eggs, garlic, flour, turmeric, salt, and a few cracks of black pepper.
3. Whisk in the herbs, walnuts (if using), and dried fruit (if using).
4. Heat the butter or oil in a 10-12″ skillet over moderate heat.
5. Pour the egg mixture into the skillet and use the back of a spoon to spread it out evenly.
6. Cook until the eggs start to set around the edges of the skillet, about 2 minutes.
7. Place the skillet in the oven and bake until the eggs are completely set, about 5 minutes. To test, cut a small slit in the center.
8. Serve hot or cold, cut into wedges. Especially delicious with a dollop of yogurt.

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Meatless Monday: Stuffed Sweet Potatoes with Beans and Greens

Happy Monday!

According to Meatless Monday, “red and processed meat consumption is associated with increases in total mortality, cancer mortality and cardiovascular disease mortality.” So here’s a tasty meatless recipe to try!

Recipe and Photo by theKitchn.

Stuffed Sweet Potatoes with Beans and Greens

Ingredients:

• 4 sweet potatoes
• 2 tablespoons olive oil
• 1 shallot, diced
• 1 garlic clove, minced
• 1 (4-inch) sprig fresh rosemary
• 1/4 teaspoon red pepper flakes
• 1 1/2 cups (or 1 can) cooked and drained white beans
• 6 cups kale, trimmed and sliced into ribbons
• Juice of 1/4 lemon
• Salt and freshly ground black pepper

Directions:

1. Preheat oven to 400°F.
2. Scrub the sweet potatoes and prick them in a few places with a fork. Place them on a baking sheet and bake until soft all the way through, about 45 minutes to 1 hour.
3. Start the beans and greens about 15 to 20 minutes before the sweet potatoes are done.
4. In a wide, deep saucepan with a cover, heat the olive oil over low-moderate heat.
5. Add the shallots and cook until softened, about 5 minutes.
6. Add the garlic, rosemary sprig, and red pepper flakes and cook, stirring, for about a minute.
7. Add the beans and cook for 5 minutes, stirring occasionally.
8. Add the kale, cover the pan, and cook, stirring occasionally, for about 5 minutes or until the kale is soft.
9. Remove the rosemary sprig, stir in the lemon juice, and season to taste with salt and pepper.
10. To serve, slice each sweet potato lengthwise and push on the ends to open up the middle. Spoon the beans and greens into the center.

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