Pumpkin and Cranberry Overnight Oats

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‘Tis the season of pumpkin! Pumpkin pie, pumpkin coffee, pumpkin muffins – there are multiple ways our grocers are trying to entice us to use pumpkins.  I bought a can of pureed pumpkin so I could make a quick pumpkin pie with my daughter.  I then bought another can as a challenge to do something out of the ordinary for me.  I’m not a huge pumpkin fan.  Lately, I’ve seen a few recipes for overnight oats and vowed to try it so I considered incorporating pumpkin.  The ingredients for overnight oats are so simple – oats, liquid of your choice, and spices.  All you have to do is leave covered overnight in the refrigerator and breakfast is ready the next morning.  I already love both hot oatmeal and muesli so why not go for it with the seasonal favorite pumpkin.

How much did I love these overnight oats?  I can’t count the ways because I’m just getting started with the possibilities and can’t stop. Overnight Oats ingredients I am encouraged to do this so much more often.

I used rolled oats, evaporated fat-free milk, vanilla essence, brown sugar, cinnamon, dried cranberries and pumpkin.  I didn’t have a mason jar so I mixed all my ingredients in a glass then covered tightly with plastic wrap.  I will be heading out for some jars soon!  There are not enough emoticons to express my emotion about how simple and tasty this was.  And where is the love button when you want to show the love for the fiber, vitamins and nutrients.  What a happy morning!

Feed the wellness in you!

Pumpkin and Cranberry Overnight Oats

Yield: 1

Ingredients

  • 8 ounces rolled oats
  • 3 tsp of pumpkin
  • 8 oz of fat free evaporated milk
  • 1 tbl brown sugar
  • .5 tsp cinnamon
  • 2 tsp vanilla essence
  • 1-2 tbl of cranberries
  • toppings of your choice - berries, granola, etc

Instructions

  1. Place your dried rolled oats and all ingredients except for toppings. Mix and cover tightly. Leave in the refrigerator overnight. The next morning the oatmeal is ready to be served with your favorite toppings.
https://eatlikeavegetarian.com/pumpkin-and-cranberry-overnight-oats/

 

Quinoa and Spinach Quiche

quinoa and spinach quiche.jpg

Despite my love for cooking I do not enjoy being in the kitchen in the summer. I love the warm weather but I don’t like going from the heat outside to a hot stovetop.  So right now I am doing my best to prepare meals in as little time as possible.  I got a lot of mileage from my mini frittatas last week and was able to enjoy them over a few days so I thought it would be helpful to create another dish that would provide me with the same benefit.  A dish with a few ingredients, minimal preparation with protein and vegetables that I could have for breakfast, brunch, lunch or dinner!

The combination of the quinoa with egg whites was seamless and of course a great source of protein.  The texture was great and the simple flavors of it paired with spinach and reduced fat feta was perfect. Opt for reduced-fat feta cheese to lower your intake of saturated fat by about one-third. Use just a small amount of feta cheese. Because it has such a strong flavor, it only takes a tiny bit to get the flavor of the cheese. What really tops this quiche off, literally, are the Campari tomatoes.  The Campari has a great taste, firm skin, and sweet flavor.  slice of quinoa and spinach quiche.jpg I served it with roasted broccoli and a salad for dinner, then just on its own for breakfast the next day.  Enjoy!

Feed the wellness in you!

Quinoa and Spinach Quiche

Prep Time: 30 minutes

Cook Time: 40 minutes

Total Time: 1 hour, 10 minutes

Yield: 1 quiche pie

Ingredients

  • 1.5 cups of cooked quinoa with 1/4 cup of green onions
  • Vegetable broth or boullion
  • 4 oz baby spinach
  • 3/4 cup of crumbled reduced fat feta
  • pinch of salt and pepper
  • 3 Campari tomatoes
  • 16 oz egg whites
  • 9 inch pie crust (I used an organic whole wheat crust found at Whole Foods)

Instructions

  1. Preheat oven to 350 degrees.
  2. Cook 1/2c quinoa with 1/4 cup of green onions in 1 cup of vegetable broth or water with a vegetable boullion.
  3. Follow the package cooking directions which could vary between 20-30 minutes.
  4. When cooked measure 1.5 cups of quinoa and transfer to a large mixing bowl to cool
  5. Saute the baby spinach in olive oil for 5-10 minutes.
  6. Transfer the spinach to the large mixing bowl and let cool.
  7. Add the egg whites and feta cheese, mix well.
  8. Add a pinch of salt and pepper.
  9. Pour into the 9 inch pie shell.
  10. Slice the tomatoes and place on top.
  11. Bake for 35-40 minutes, until cooked thoroughly.
  12. Remove and lets cool to a medium heat before cutting and serving.
https://eatlikeavegetarian.com/quinoa-and-spinach-quiche/

 

Mini Egg White Spinach Frittatas

 

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I was away on vacation for the past week and I didn’t post a recipe despite having a few to share. I convinced myself to truly disconnect, enjoy my surroundings and was so glad that I did. Prior to vacation my girlfriend and I co-hosted a Father’s Day brunch for the second year in a row.  It was fun for us to bring our family and friends together again, and our cooking styles are a good match.  I prepare all the vegetarian friendly dishes and she prepares all of the meat and fish which included fried chicken, baked rockfish, snapper and lamb sausages.  There was something for everyone.

I made a baked French toast with croissants – very similar to the Paula Deen recipe made with French bread if you’ve ever tried that. I also made a large chopped salad that I  posted a recipe for a few weeks ago, and lastly I prepared two different mini frittatas – one made with whole eggs, and one with egg whites.

For my egg white frittatas I used spinach, shitake mushrooms, red onions, roasted peppers, feta cheese, salt and pepper to taste.  Lots of flavor with just a few ingredients.  I made them in a muffin tin which makes it easy to prepare and store.  The leftovers can be frozen in sandwich bags and used later as needed.  What I love about these frittatas is that I get much needed daily consumption of protein and vegetables started at the beginning of the day.  So guess what I have for breakfast this week – my mini egg white frittatas!

Feed the wellness in you!

 

Mini Egg White Spinach Frittatas

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 45 minutes

Yield: 12

Ingredients

  • 14-16 egg whites
  • 1 10 ounce bag of spinach
  • 1 cup of shitake mushrooms, chopped
  • 1/4 cup of diced red onions
  • 1/2 cup of roasted red peppers, chopped
  • 1/2c - 3/4c of crumbled feta (depends on how much you desire)
  • 1 tbl of olive oil
  • pinch of sea salt and pepper
  • 12 muffin tin
  • Cooking spray or olive oil to coat the muffin trays

Instructions

  1. Preheat oven to 350 degrees.
  2. Sautee the spinach, mushrooms, red onions and red peppers on medium heat for 5-7 minutes.
  3. Beat the egg whites in a separate bowl and when spinach mixture cools, fold into the egg whites.
  4. Add the crumbled feta.
  5. Fill each muffin tin about 3/4 to the top.
  6. Bake for 30-35 minutes until egg is no longer soft.
https://eatlikeavegetarian.com/mini-egg-white-spinach-frittatas/

Ackee and Bok Choy

Ackee and Bok Choy

It’s not scrambled eggs, tofu, nor potatoes – it is Ackee.

Although native to West Africa, Ackee is prominently known in Jamaican cuisine and is in their national dish, Ackee and Saltfish (Cod).  Prior to becoming a vegetarian I absolutely loved Ackee and Saltfish.  Whenever in Jamaica I made a point to have it for breakfast as much as I could and learned how to make it at home.  Despite my Caribbean heritage, this was not a dish made in my home growing up, but Codfish was and prepared several ways.  I grew up having it made into fritters simply known as Codfish fritters, as a hot dish known as Codfish Stew, and as a cold dish named Buljol.  All equally delicious to me.  I loved Codfish so much that when I became pregnant with my twins my first craving was for Codfish fritters and I had my mother make them and overnight them to me….regularly!

Now as a vegetarian and in my quest to prepare interesting dishes I have combined Ackee with vegetables.  Eating Ackee with vegetables is not foreign in Jamaica because Rastafarians eat ‘Ital’ which is organic, non-processed food from the earth.  This results in vegetarian and vegan meals, which includes Ackee as an ingredient.  “Ital is vital” summarizes the Rastafarian belief that pure food from the earth is the most physically and spiritually beneficial.

Ackee  is not easily available at standard grocery stores.  You may have to find a Caribbean store to purchase a can of it or if you live in a more diverse city you grocery store may have it or even Walmart .  Bok Choy is readily available and I love that this vegetable has some crunch to it when you add the stalk.  Both provide great nutritional benefits!  All the fat in Ackee is unsaturated fat which is a good  way to protect the health of your heart, according to MayoClinic.com  It also has fiber, Vitamin C, B, and Niacin.  Bok Choy is very low in calories and packed with Vitamins C, K, B, Fiber, Calcium and Iron.

Ackee and Bok Choy is delicious!  I had it with Rice and Beans, and plantain.

Ackee and Bok Choy1

You  can also have Ackee for breakfast, lunch and dinner.  How about that for versatility?

Feed the wellness in you!

Ackee and Bok Choy

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour

Serving Size: 4

Please find the nearest Caribbean market near you to find all of these items! Please note that if you're not familiar with the scotch bonnet pepper you may want to try half of one initially. It adds a good amount of heat but if you enjoy heat with slight sweetness, this pepper is for you.

Ingredients

  • 1 can of Ackee, drained
  • 2 bunches of Bok Choy
  • 1/2 cup green peppers, sliced
  • 1/2 cup red peppers, sliced
  • 1/4 cup scallions, chopped
  • 1/2 red onion, sliced
  • 1 tbl minced garlic
  • 1 scotch bonnet pepper, chopped
  • 1 tsp onion powder
  • 1 tsp tomato paste
  • 1 tbl All purpose seasoning with Adobo (No MSG)
  • 3-4 stems fresh thyme
  • 1 cup of grape tomatoes, chopped

Instructions

  1. Wash the Bok Choy thoroughly, drain and chop.
  2. In a large pan, saute the green peppers, red peppers, scallions, onion, minced garlic, scotch bonnet pepper for 5 minutes.
  3. Add the bok choy and saute on low heat for 15 minutes.
  4. Add the scotch bonnet and onion powder and mix well.
  5. Add the Ackee, tomato paste, all purpose seasoning and fresh thyme.
  6. Cook on low heat for 10 minutes.
  7. Add your chopped tomatoes and turn off heat.
  8. Let it sit for 5-10 minutes then serve.
https://eatlikeavegetarian.com/ackee-and-bok-choy/

Carrot and Quinoa Mini Muffins

Carrot and Quinoa Mini Muffins1

Happy Monday!  It was a great weekend.  I took my children to see the movie, Paddington, and absolutely loved what they did with such a classic story.  London is one of my favorite cities and with a mother who was born in a British colony it really tugged at me with the setting brought to life, the memories of orange marmalade and the calypso band at the end of the movie.  Another highlight of the weekend was I had the pleasure of hosting a brunch for an awesome group of women.  And they allowed me to serve an all vegetarian brunch!  This is my second time offering a vegetarian menu to guests and it’s been a big success. Both times were to support my dear friend in her business as a CAbi consultant.  She brings her charm and the clothing and I create the venue.  That’s right up my alley.

I served eggs two ways – scrambled egg whites over spinach, black beans and freshly made salsa (cherry tomatoes, red onions, scallions, lime juice prepared the night before); scrambled whole eggs over the same combination and both were topped with cheese.  I also had pasta with roasted broccoli in a tomato sauce; finger sandwiches with hummus and cucumbers; and a mixed green salad with cherry tomatoes, English cucumbers, chickpeas, blueberries and barbeque tofu with balsamic vinegar.

I loved watching everyone enjoying different, satisfying options.  I placed another treat on the table after all the aforementioned dishes were out – my carrot quinoa mini muffins.  I wanted to create a muffin that my whole family enjoyed because we all like different muffins.  Whole Foods has seen the end of me purchasing mini blueberry, banana and carrot muffins!  The kids even enjoy these muffins I’ve created because of the hint of dark chocolate.  No other questions asked!  They were a huge hit at the brunch and my platter was left with crumbs.  So try these out for a change – made with whole wheat flour and quinoa gives you additional protein and the carrots are an added benefit with beta carotene and Vitamin A.

Feed the wellness in you!

Carrot and Quinoa Mini Muffins

Prep Time: 25 minutes

Cook Time: 20 minutes

Total Time: 45 minutes

Yield: 34 Servings

Ingredients

  • 1 cup whole wheat flour
  • 1/2 cup light brown sugar
  • 2 tsp ground cinnamon
  • 1 tsp nutmeg
  • 1 tsp baking powder
  • 1/2 teaspoon baking soda
  • 2 eggs
  • 1/3 cup canola oil
  • 2 tablespoon vanilla extract
  • 1 1/2 cups grated carrots
  • 1/2 cup cooked quinoa
  • 1/2 cup applesauce
  • 1/4 cup crushed dark chocolate
  • Confectioner's Sugar

Instructions

  1. Preheat the oven to 350 degrees.
  2. Use a non stick mini muffin pan.
  3. Whisk your dry ingredients together.
  4. In another bowl whisk the eggs, vegetable oil, and vanilla extract.
  5. Fold in your wet ingredients with the dry ingredients.
  6. Stir in the carrots, quinoa, apple sauce and dark chocolate.
  7. Divide the batter evenly in the muffin cups.
  8. Bake for approximately 20 minutes.
  9. Let cool and turn muffins out of the tins.
  10. Serve slightly warm and dust with confectioners sugar.
https://eatlikeavegetarian.com/carrot-and-quinoa-mini-muffins/