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: 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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Meatless Monday: Baked Eggs in Tomato Cups

Happy Monday!

Why not start your day with something healthy and delicious? Here’s a breakfast recipe that puts a flavorful and creative twist on scrambled eggs.

Recipe and Photo by Eat Yourself Skinny.

Baked Eggs in Tomato Cups

Ingredients:

• 4 large tomatoes
• Salt and ground pepper, to taste
• 1/2 cup fresh or frozen corn kernels
• 4 large eggs
• 2 tsp. snipped fresh chives
• 1/4 cup grated Parmesan cheese

 Directions:

1. Preheat oven to 350 degrees F.
2. Line a 9-inch baking dish with parchment paper or coat dish with cooking spray.
3. Using a serrated knife, cut off the tops of the tomatoes, about a 1/2 inch, and reserve them for your presentation.
4. With a spoon or melon baller, gently remove seeds and inner membrane, being careful not to break through the flesh of the tomato.
5. Place tomatoes in your dish and season with salt and pepper.
6. Divide corn among tomatoes.
7. In a medium bowl, whisk together eggs and chives and season with salt and pepper.
8. Divide egg mixture among tomatoes and top with cheese.
9. Bake until egg mixture is set, about 45 to 50 minutes.
10. Serve with tomato tops and enjoy!

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Meatless Monday in Honor of Chef Jeff: Roasted Beet Salad with Oranges, Pecans & Scallions

Happy Monday! We are excited to say that another one of our monthly Chef Jeff classes is happening this Saturday, February 9. Join Chef Jeff and other aspiring, young chefs for Junior Chef Workshop (Ages 8-18)!

In honor of the upcoming Chef Jeff class, this Monday we bring you a vegetarian recipe for Roasted Beet Salad with Oranges, Pecans & Scallions.

Recipe courtesy of Chef Jeff!

Roasted Beet Salad with Oranges, Pecans and Scallions

Ingredients:

• 2 lbs. mixed beets (red, yellow, Chioggia/striped)
• 3 oranges such as Valencia
• Bunch of scallions
• ½ cup pecans, chopped roughly
• 1    Tablespoon minced ginger
• 1    large clove of garlic, minced
• 3 Tablespoons maple syrup
• ¼ Cup Balsamic or Sherry vinegar
• ¼ cup olive oil

Directions:

1. Preheat the oven to 400ºF. If possible use a combination of beets (red, yellow, Chioggia/striped)
2. Remove their tops, leaving about ½ of the stems, wash and put into a baking dish (lined with aluminum foil for easier clean up) with a splash of water.
3. Cover tightly with foil and bake for 45 minutes to an hour until they can easily be pierced with a fork.
4. Uncover and allow to cool.
5. Cut the tops and tails off the beets and peel them.
6. Cut them into quarters then crosswise.
7. Sprinkle with salt and pepper.
8. In a frying pan heat a tablespoon of olive oil and add the pecans and the diced beets and cook stirring often until the beets start to brown and the nuts are fragrant.
9. Add the ginger and garlic; cook 1 minute.
10. Remove from the heat and add vinegar, maple syrup and the remaining olive oil to the pan and stir to combine.
11. Peel and dice the oranges.
12. Wash and chop the scallions using up to the pale green part.
13. Add the oranges and scallions to beet mixture.
14. Serve cool or at room temperature.

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Meatless Monday: Glazed Butternut Squash with Sage & Toasted Pecans

Happy Monday!

As always, we bring you a tasty meatless recipe for your enjoyment. Eating even one meatless meal per week can help reduce your environmental footprint, and is healthy, too!

Recipe originally by Eat Yourself Skinny.

Glazed Butternut Squash with Sage & Toasted Pecans

Ingredients:

• 1 large butternut squash, peeled and cut into 2-inch pieces (about 4 cups)
• 1/2 cup apple cider
• 1/4 cup water
• 1 Tbsp honey
• 2 tsp. sugar in the raw
• 1 tsp. salt
• 1/2 tsp. pepper
• 1/4 cup chopped pecans, toasted
• 1 Tbsp fresh sage, chopped
• 1 tsp. fresh thyme

Directions:

1. In a large 12-inch nonstick skillet, toss together butternut squash, apple cider, water, honey, sugar, salt and pepper.
2. Bring to just a boil, then cover and reduce heat allowing everything to simmer for about 25 minutes, stirring occasionally.
3. Uncover and cook an additional 5 minutes until liquid has thickened and the squash is tender.
4. Pour mixture into a large bowl and add chopped pecans, sage and thyme.
5. Mix together and serve immediately.
6. Enjoy!

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Meatless Monday: Hoisin Glazed Grilled Tofu and Asparagus

Happy Monday! A recent study from Imperial College London found that reducing overall meat consumption can prevent long-term weight gain. Improve your health by reducing your meat intake and  having at least one vegetarian meal per week.

Here’s a recipe to give tofu a flavorful kick!

Recipe originally by Shape.

Hoisin Glazed Grilled Tofu and Asparagus

Ingredients:
7 oz. firm tofu
1/2 tsp. sesame seeds
2 tbsp. hoisin sauce
2 tbsp. low-sodium soy sauce
1 tsp. Sriracha sauce
1 tsp. white sugar (optional)
10 spears asparagus
1/2 tsp. five spice

Directions:

1. Turn the grill or a grill pan to high.
2. In a small, dry skillet over medium heat toast the sesame seeds until golden.
3. Pour onto a plate and save for garnish.
4. Cut the tofu block in half, then turn one half on its side and cut it in half so that you have two pieces that are about 1 inch thick.
5. Save the bigger half for another use or double the recipe.
6. Set the cut pieces on a clean paper towel and blot dry.

To make the sauce:

1. In a small bowl mix together the hoisin, soy, Sriracha, and sugar. Set aside.
2. Place the asparagus on the grill (optional: rub spears with a touch of oil) and grill for five minutes rotating the spears until evenly grilled.
3. Divide between two plates. Set the dry tofu on a plate and sprinkle both sides with the five spice.
4. Rub the grill with a touch of vegetable oil on a towel so the tofu doesn’t stick.
5. Place the tofu on the grill and don’t touch for one minute so that it can sear without sticking.
6. Turn the tofu 45 degrees to create the “X” pattern grill marks. Cook 30 seconds.
7. Using a spatula, carefully flip the tofu over and grill for one more minute.
8. While it is grilling, brush or spoon some of the sauce onto the tofu.
9. Remove tofu from grill and place on top of the asparagus spears.
10. Drizzle the remaining sauce over each plate (you will have some extra).
11. Sprinkle with the sesame seeds.

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Meatless Monday: Roasted Sugar Pumpkin and Collard Crustless Quiche

Happy Monday! In the spirit of eating less meat and helping reduce our footprint on the planet, here is a tasty meatless recipe to try!

Recipe & photo originally posted on Manifest Vegan.

Roasted Sugar Pumpkin and Collard Crustless Quiche

Ingredients:

• 1 small sugar pumpkin (5 to 6 inches diameter), de-seeded and quartered + a touch of sea salt
• 1  3/4 cups besan (chickpea flour)
• 1 cup water
• 2 teaspoons salt
• 1  1/2 teaspoons baking powder
• 1 block (15 ounces) extra firm, well drained and pressed tofu
• 1 cup finely chopped collard greens
• 1 teaspoon fresh thyme leaves
• 2 scallions, sliced into rings
• 3 cloves garlic, minced
• 1/2 to 1 teaspoon black pepper, or to taste

Directions:

1. Preheat your oven to 375 °F and place the pumpkin onto a baking pan cut side up.
2. Sprinkle gently with sea salt and then flip over so that the flesh is facing down.
3. Add 1/4 cup water to the baking pan and bake for 45 minutes to 55 minutes, or until the flesh of the pumpkin is tender.
4. Let cool completely, remove skin, and cube into small pieces.
5. Decrease the oven temperature to 350° and lightly grease a standard sized pie pan.
6. In a large mixing bowl, whisk together the besan, 1 cup water, 2 teaspoons salt and baking powder until very smooth.
7. Crumble in the tofu and, using a spoon, stir well to combine breaking up any large chunks of tofu.
8. Fold in the rest of the ingredients and bake in oven for 70 to 75 minutes, or until top is golden brown.
9. Let cool at least 30 minutes before slicing. Serve warm or cold.

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Meatless Monday: Roasted Pumpkin Coconut Soup

Happy Monday! As usual, we bring you a meatless recipe that can help your help and reduce your footprint on the globe!

Here’s a sprinkle of health to top off your holiday festivities. Add this pumpkin coconut soup to your holiday spread!

Roasted Pumpkin Coconut Soup

Ingredients:

• 1 Tbsp Coconut Oil
• 1 Medium Onion, diced
• ½ Tsp Cinnamon
• ½ Tsp chilli powder
• ½ Tsp cumin
• ½ Tsp nutmeg
• ½ Tsp thyme
• 3 Cups Low Sodium chicken Broth (or vegetable broth)
• 3 Cups Pumpkin Puree (I chose to roast 1Kg/2LB of pumpkin)
• 1 Cup coconut milk
• Salt & Pepper to taste

Directions:

1. In a rimmed baking sheet, add diced pumpkin and sprinkle with olive oil
2. Roast for 40 minutes in a 375F oven
3. In a medium saucepan, heat oil on medium high heat
4. Add onions and cook until translucent, about 5 minutes
5. Add spices and cook for about a minute, stirring until combined
6. Add broth and pumpkin, combine using an immersion blender until a smooth consistency is achieved (about a minute)
7. Bring to a boil and reduce to a simmer for about 10-15 minutes
8. Stir in coconut milk and season with salt and pepper
9. Remove from heat. Serve with warm, buttered crusty bread

Recipe originally by Lovely Pantry.

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Meatless Monday: Vegetarian Okonomiyaki

Happy Monday! Start off your week by eating a healthy Japanese pancake, full of veggies and topped with a special sauce and sesame seeds, for breakfast!

Why vegetarian? According to an article about a recent report in World Watch Magazine, ”replacing livestock products with meat alternatives would ‘have far more rapid effects on greenhouse gas emissions and their atmospheric concentrations — and thus on the rate the climate is warming — than actions to replace fossil fuels with renewable energy.’ ” Here’s a tasty recipe to get you started!

Vegetarian Okonomiyaki

**Recipe makes about 12 pancakes

Ingredients:

5 large eggs
2 teaspoons quick vegetarian dashi (you can substitute soy sauce)
1 teaspoon sesame oil
1 teaspoon sea salt
1/3 cup all purpose flour
2 cups shredded cabbage
1 bunch scallions, trimmed and chopped
Canola oil for frying
Japanese mayonnaise (see below for substitute)
Katsuobushi (dried bonito flakes), for garnish (optional)
Sriracha, for garnish (optional)

Directions:

1. In a mixing bowl, whisk together eggs, dashi, oil and salt. Slowly add flour, whisking all the while to avoid clumps.

2. Add cabbage and scallion; gentle fold both into the batter using a mixing spoon or silicone spatula.

3. Generously coat the bottom of a large frying pan set over medium-high heat. (I use about 2 tablespoons of oil for a 9″ pan. You do not want to deep fry these pancakes, but you also don’t want them to stick to the bottom of a barely oiled pan.) Once the oil is hot and glistening, ladle the batter into the pan as you would regular pancakes. Cook for about 3 minutes, until golden brown on one side; flip and repeat. Serve warm pancakes drizzled with Japanese mayo and sprinkled with katsuobushi. Add some sriracha, too, if you’re feeling spicy!

To approximate Japanese-style mayonnaise: Add 1 teaspoon of rice wine vinegar to every 1/4 cup of American-style mayo.

Recipe originally by One Hungry Mama.

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