Wednesday, December 28, 2016

Roasted Butternut & Roots Soup




Hearty, warm, roast-y flavors make this soup perfect for a chilly night!  Roasted butternut squash, carrots, and parsnips are added to sautéed onions, sun choke, celery root, and chickpeas and cooked in a coconut milk base.  Coriander, turmeric, and nutritional yeast (three of my favorite things) add to the flavor profile.  Any leftovers are great for a work or school lunch (hot or cold)!  I hope you enjoy!

Nutritional perks:
- full of veggies
- 9 grams protein per serving
- 8 grams fiber per serving
- low in sodium



Roasted Butternut & Roots Soup

Serves 6
Vegan, Gluten Free

--Ingredients

1 medium butternut squash, halved
2 parsnips, halved
4 carrots, halved
2 Tbsp olive oil
Cracked black pepper and salt to taste

2 Tbsp olive oil
1 large onion, chopped
1 sun choke, chopped
1 celery root, chopped
Cracked black pepper and salt to taste
1 can chickpeas (about 1.5 cups), drained and rinsed
1 cup reduced fat canned coconut milk
2 cups water
1/2 cup nutritional yeast
2 Tbsp ground coriander
2 Tbsp ground turmeric

--Instructions

Place the butternut squash, parsnips, and carrots on a baking sheet and cover with olive oil, cracked black pepper, and salt to taste.  Roast for about 40 minutes at 375 F.

Meanwhile, in a large soup pot, add the olive oil, chopped onion, cracked black pepper, and salt to taste and sauté until lightly browned.  Add the chopped sun choke and celery root and sauté until softened and lightly browned.  Add the chickpeas and sauté for a few minutes.  Next, add the coconut milk, water, nutritional yeast, coriander, and turmeric and bring to a low boil.

Once the roasted veggies are done, add them to the soup pot and continue a low boil for a few minutes.  Then, transfer the soup to a blender or food processor and process until pureed.  This makes a thick, hearty soup.  If you'd like yours thinner, just add more water or coconut milk. :)

--Nutrition Facts Per Serving

Serves 6

340 calories
40 g carbohydrates
8 g fiber
17 g fat
5 g saturated fat
9 g protein
130 mg sodium (excluding any salt added to taste)





Saturday, October 29, 2016

Spicy Kale Mac & Cheese




Mac and cheese was my favorite meal as a kid and it's still a go-to, except now raw tahini and nutritional yeast provide the "cheesiness" and turmeric adds to the color. This is a hearty, comforting dish- perfect for a cool fall night!

Nutritional perks:
- heart healthy fat from tahini and olive oil
- 23 g protein per serving
- heart healthy whole grains
- high in fiber
- a hidden veggie serving

Spicy Kale Mac & Cheese

Serves 4
Vegan, Gluten Free

--Ingredients

2 Tbsp olive oil
3/4 cup chopped scallions
1 diced jalapeno
1 tsp minced garlic
Cracked black pepper and salt to taste
2 cups kale

1/3 cup raw tahini
1/2-1 Tbsp hot sauce
1 cup nutritional yeast
1 tsp turmeric
1/2 tsp ground coriander
Cracked black pepper and salt to taste
1/4 cup raw unsalted sunflower seeds
1 cup water

2 cups brown rice pasta

Optional toppings: sesame seeds, raw sunflower seeds, hot sauce

--Instructions

Start boiling pasta and let it cook while you prepare the sauce.  In a large pot, heat the olive oil over medium heat.  Add the scallions, jalapeño, salt, and pepper and sauté for a few minutes until softened.  Add in the garlic and kale and sauté until the kale is just partly softened.  Mix in the remaining ingredients and continue to heat over medium heat.  Once the pasta is done cooking, add it to the sauce and combine.  Enjoy!

--Nutrition Facts per Serving

Serves 4 as a main dish

520 calories
51 g carbohydrates
9 g fiber
25 g fat
3 g saturated fat
23 g protein
150 mg sodium

Friday, September 16, 2016

Sweet Potato Black Bean Burgers




It's hard to find a veggie burger that has the taste you want and that stick-together consistency-- this is it!  I love the slight sweetness from the sweet potato along with the zest from the jalapeño, scallions, and lime.  Sunflower seeds and hemp seeds provide some texture and crunch! These burgers are easy to make and perfect for anything from a quick weeknight meal to a dinner party.  They're both vegan and gluten free and pack 8 grams of protein and 6 grams of fiber per burger!

Sweet Potato Black Bean Burgers


Serves 5

--Ingredients

Burgers:
2 Tbsp ground flax seed + 2 Tbsp water
1 can (15 oz) black beans rinsed and drained
1 cup grated sweet potato (about 1 small/medium sweet potato)
1 finely diced jalapeño (about 3 Tbsp)
2 Tbsp chopped scallions
2 Tbsp unsalted sunflower seeds
2 Tbsp hemp seeds
1 tsp lime juice
1/2 tsp ground coriander
1/4 tsp minced garlic
1/8 tsp cayenne pepper
Pinch of salt/to taste
Cracked black pepper to taste

For the pan:
2 Tbsp olive oil

--Instructions

Combine the flax seed and water in a bowl and set aside for a minimum of 5 minutes while preparing the other ingredients.  Combine all ingredients in a food processor and process until the mixture is well combined, but completely pureed.  Form into patties.  In a frying pan, add the olive oil and heat the pan to medium heat.  Cook the burgers for about 6-7 minutes on each side.  For maintaining the best burger shape, make sure to only flip the burgers once.  I like serving mine with a mashed avocado!  Hope you enjoy!

--Nutrition Facts per serving:

205 calories
19 g carbohydrates
6 g fiber
11 g fat
1 g saturated fat
8 g protein
185 mg sodium

Vegan, Gluten Free





Sunday, July 31, 2016

Super Moist Banana Bread




This oaty almond banana bread has been a breakfast staple lately! It's super moist and perfect for a breakfast on the run or even for dessert. With 7 grams of protein and 5 grams of fiber per slice, it's a breakfast bread that will stay with you! The base is oats and almond flour which makes this bread gluten free if you make sure to buy certified gluten free oats/oat flour. (It's also vegan!) Hope you enjoy this one as much as I do!


Super Moist Banana Bread

Serves 8

--Ingredients


Dry:
1 cup oat flour (or process 1 cup old fashioned oats to make your own)
3/4 cup finely ground almond flour
1 1/2 tsp baking powder
1/2 tsp salt
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp cardamom

Wet:
2 Tbsp ground flaxseed
1/4 cup water
3 large extra ripe bananas
1/3 cup agave nectar (or sub honey)
2 tsp oil (I use hazelnut oil for extra flavor)
1 tsp almond extract
1 tsp vanilla extract

Fold in:
1/2 cup toasted pecan pieces

--Instructions


Heat your oven to 350 F.  Grease a 8 1/2 x 4 1/2- inch loaf pan.

You can either buy the oat flour pre-made or make your own by processing 1 cup old fashioned rolled oats in a food processor or blender until finely ground.  If you're gluten free, make sure to buy certified gluten free oats/oat flour.  Mix all the dry ingredients together in a bowl.

In small separate bowl, combine the ground flaxseed and water and let it sit for at least 5 minutes as this will form the "flax egg"/binder.

In another bowl, mash the bananas with a fork or potato masher.  Add in the other wet ingredients and mix.  Mix in the flax/water mixture.

Stir the dry ingredients into the wet until just combined.  Avoid over mixing.  Fold in the pecans.  You can either buy these pre-toasted, or toast them ahead of time yourself.

Optional toppings: more pecans, banana slices, oats, etc!

Bake for 40-45 minutes at 350 F.  Enjoy :)

--Nutrition Facts per serving:

250 calories
30 g carbohydrates
5 g fiber
12 g fat
1 g saturated fat
7 g protein
155 mg sodium



Sunday, November 29, 2015

Chocolate Coconut Oats with Maple Ginger Walnuts



Even though it's not cold in Florida yet, it's not in the 90's so that means it's oatmeal time! These oats are so chocolatey good. They're extra creamy if you use homemade almond milk, which I've recently started making. The walnuts are definitely addicting. I've been putting them on everything, especially salads. This recipe will make enough to have plenty extra for doing that!

Chocolate Coconut Oats with Maple Ginger Walnuts 

Ingredients

Oats:
1/3 cup old fashioned oats
2/3 cup almond milk
Pinch of salt
1 Tbsp raw cacao powder
1 Tbsp maple syrup
1 Tbsp unsweetened coconut flakes

Walnuts:
1 1/2 cups raw walnuts pieces or halves
1/4 cup maple syrup
Pinch of salt
1 tsp ground ginger
1/8 tsp cardamom

Instructions

Heat oven to 375 F. Mix all walnut ingredients in a bowl. Spread the mixture out on a pan lined with parchment paper. Cook for about 12 minutes or until it's browned and bubbling. Let it cool on the pan for a few minutes.

Work on the oats while the walnuts are cooking. Combine oats, almond milk, and salt and cook either in the microwave or stove top. I cook mine in the microwave in 1 minute increments, and it usually takes from 3-4 minutes. Then add the cacao powder, maple syrup, and coconut flakes.