Coconut Quinoa Cereal

in

1 cup quinoa

1 1/2c water

1/2c light coconut milk

1/4c dried cranberries

1/2c chopped apple

2 Tbl pecans

Pinch salt

Sweetener as desired

 

Mix all the ingredients together and cook on low heat for 30 min.

Can be eaten cold or reheated.

 

Makes 6 – 1/2c servings.

Cals 158 Pro 4gm Fiber 2gm

Kale and Quinoa Pilaf

in

1 cup Quinoa, rinsed

1 cup onion, chopped

1 tsp olive oil

6 cups chopped kale

Pinch salt

1/4c dried cranberries

1 tsp low salt tamari or shoyu

2Tbl pecans, toasted

 

Boil quinoa in 2-3c water until just tender ( about 15 min).  Drain.

Saute onion in olive oil for 10 min on low heat.  Add chopped kale, cranberries and seasonings.  Cook until kale is wilted.  Add a little water if necessary.

Mix in quinoa and top with nuts.

Add a dash of balsamic vinegar if desired.  Can be eaten hot or cold.  

 

Makes 8 - 1/2c servings

Cals 143 Pro 4gm Fiber 3g

Unfried Rice

 

2 cups leftoverbrown rice

2 cups frozen peas

1/2c dried mushrooms

3oz package of curried tofu ( get at HealthFood Store or KTA)

2 cups+ of vegetables ( I use onion, zucchini, swiss chard)

1/2c of mushroom broth

Sprinkle of red pepper to taste

 

Spray a frying pan with a little oil and saute onions until slightly brown.  Add zucchini, mushrooms, peas and chard.  Stirfry until veggies are just cooked.  Add rice and tofu chopped into 1/2"cubes.  Add broth and cover until it is heated through.  The seasoning on the tofu provides a lot of flavor.

Serving size 2 cups.   Makes approx 3+ servings.  Cal 150 ( this is 1 carb and 1/2 svg of protein).  Have with a big salad.  Mine includes baby romaine, chopped red cabbage, jicama, a few cubes of papaya and avocado.

 

Red Lentil- Sweet Potato/Pumpkin Soup

From Vivienne’s Kitchen

A great soup for those who dont like beans as the lentils dissolve.

 

1 C red lentils

2+ C cubes pumpkin and sweet potatoes(orange or yellow), combined

8+ C water

½ can tomato paste, miso to taste or broth mix

other veggies as desired

ginger,  garlic, onions, tumeric

Dash of salt

 

Saute onion garlic and ginger in a small amount of oil.  Add veggies and brown slightly.

Add the lentils, cook until soft ( about 30 min)  Add spices to taste.  You could put it in the blender, but everything pretty much dissolves after a while.  Makes 10+ cups.  You may need to thin it out the next day with more water.

Kcal100 per 1 cup ( thick)  Fiber 5gm

 

Corn and Bean Salad

in

1-2 EARS FRESH CORN

cooked (2 cups), or use canned or frozen

1 CAN OF BEANS

kidney or black bean, rinsed and drained

1 AVOCADO

peeled and cubed (6oz)

1/2 CUP OF SALSA

 

FOR OPTIONAL ADDED FLAVOR, CHOP:

1 RED PEPPER

1/3 RED ONION

1/2 BUNCH CILANTRO

1 TOMATO

 

MIX ALL INGREDIENTS TOGETHER, ET VOILA!

Makes about 8-10 half-cup portions without optional ingredients.

103 calories per portion

Spicy Chickpeas

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Ingredients:

1 ½ CUPS OF DRIED CHICKPEAS

soaked overnight in lots of water (or 2 cans)

1 LARGE RED ONION

sliced into thin strips

4 CLOVES OF GARLIC

finely chopped

1 TSP GROUND CUMIN

1-2 TSP PAPRIKA

to taste

CHILI POWDER (OPTIONAL)

1 TBSP OLIVE OILJUICE OF 1 LARGE LEMONSMALL BUNCH OF PARSLEY

chopped

SMALL BUNCH OF CILANTRO

chopped

 

 

TO PREPARE:

Cook the beans in water for 45 mins or until tender but not mushy.

Drain and remove loose skins.

If using canned, rinse them well.

 

Sauté onion and garlic in the olive oil on low heat, until they are slightly brown.

Add spices and stir well.

Add drained beans and stir just until they are coated with the spices.

Taste for flavor and add salt or more lemon juice if needed.

Add chopped cilantro and parsley.

 

MAKES SIX 3/4 CUPS PER SERVING

200 calories per serving

Banana Muffinettes

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Adapted from Todd Dacey's "Vegan Inspiration"

1 CUPS OATMEAL, GROUND

1 TSP CINNAMON

1 TSP BAKING POWDER

1/2 TSP BAKING SODA

2 CUPS MASHED BANANA

(about 6 apple bananas)

or other fruit

1 CUP RAISINS OR CHOPPED DATES

soaked in a little hot water

2 TBSP OIL (COCONUT or OTHER EXPELLER PRESSED OIL)

1 TSP FREST GRATED GINGER (OPTIONAL)

1 TSP GROUND CARDAMOM (OPTIONAL)
 

Mix dry ingredients, then add wet.

Mix gently.

Scoop 1/4 cup balls and place on baking sheet

Bake for 25 min at 350°



Makes about 16

90 calories each

Sesame Noodles with Bok Choy + Edamame

in

Recipe by Chef Alyssa Moreau

 

8 OZ BUCKWHEAT SOBA NOODLES

1 LARGE BOK CHOY (ABOUT 1½ LB)

*option to substitute kale

1 CUP EDAMAME — NO POD

1 TBSP TOASTED SESAME OIL

1 TBSP LOW-SALT SHOYU OR LOW-SALT TAMARI

1 TBSP TOASTED SESAME SEEDS


OPTION TO ADD CHOPPED:

CARROTS

RED BELL PEPPERS

BROCOLLI

SAUTÉED SHITAKE MUSHROOMS



TO PREPARE:

  1. Bring pot of water to a boil
  2. Trim off thick stem from bok choy, slice or tear leaves into bite sized pieces. Place in a bowl and rinse well; drain in colander
  3. When water is boiling, add edamame and cook 3 minutes. Add in the soba noodles and bok choy. Make sure to submerge in water to cook evenly. Cook 5 minutes or until noodles are done. Bok choy should be tender and edamame soft.
  4. Drain in colander and rise with cold water to cool down the noodles. Shake well to release all excess liquid caught in bok choy leaves.
  5. Toss with the sesame oil and low-salt shoyu
  6. Garnish with the toasted sesame seeds
  7. Add in additional vegetables for color and nutrition
  8. Serve hot or room temperature, and enjoy!

Serves four