Protein and Veggie Packed Pasta

 

Protein Veggie Pasta

You can never run out of  interesting options with pasta.  The spicy broccoli rabe and edamame make this a protein and vegetable combo dream.  I’ve been running a lot these days and I need carbs for energy and protein for  recovery.  This is everything to me!  Bonus:  it is simple and delicious.

Protein and Veggie Packed Pasta

Ingredients

  • 1 lb. Pasta (any kind)
  • 4 Tbsp. extra virgin olive oil
  • 2 cloves garlic, chopped
  • 6 medium tomatoes, chopped
  • 1/2 small white onion, finely chopped
  • 1 lb. shelled edamame, steamed
  • 1 cup chopped broccoli rabe or broccoli florets
  • 1/4 cup chopped fresh Italian parsley
  • Crushed red pepper flakes
  • Salt and Pepper
  • Grated Romano cheese

Instructions

  1. Cook pasta according to package directions.
  2. In a large skillet, heat 2 Tbsp. of oil over medium-high heat.
  3. Add garlic, onion and broccoli, stirring for 1 to 2 minutes.
  4. Stir in edamame.
  5. Drain pasta and add to skillet with remaining 2 Tbsp. oil, 1/2 of the parsley, tomatoes and pepper flakes.
  6. Add salt and pepper to taste.
  7. Toss to combine and top with cheese and remaining parsley.
https://eatlikeavegetarian.com/protein-and-veggie-packed-pasta/

Butternut Squash and Lentil Soup

Butternut Squash and Lentil Soup

Another frigid week and another big pot of soup was made! This has all simple, easy to find ingredients that blend well together for a hearty meal.

Very much like my Three Bean Vegan Soup, despite the name there is so much more in this soup.  Butternut Squash and Lentil Soup ingredientsAlongside the Butternut Squash and Lentils and kale (I know everyone is saying that kale is so ‘2015’ but I still love it!), there are black beans and cannellini beans.

This is another soup that packs in the protein, vitamin c, iron and lots of vitamin a from the butternut squash.  Make some warm cornbread to go along with it and you have a satisfied mind, (warm) body and soul.

Feed the wellness in you!

Butternut Squash and Lentil Soup

Ingredients

  • 9 cups of vegetable stock (Better than Bouillon is preferred)
  • 1/2 lb Chopped Kale
  • 1 lb of diced Butternut Squash
  • 1 - 15 oz can of Cannellini Beans
  • 1 - 15 oz can of Black Beans Beans
  • 1 - 14.5 oz can Fire Roasted Diced Tomatoes
  • 1 tbl onion powder
  • 1 tbl garlic powder
  • 1 tbl smoked paprika
  • 1 tsp cayenne pepper (optional)
  • 1/2 tsp salt

Instructions

  1. Bring your stock to a boil and add the kale. Cook on medium heat for 10 minutes.
  2. Add the butternut squash and cook for 5 minutes.
  3. Add all remaining ingredients, stir, and cook on low heat for 30 minutes.
  4. Let cool to desired temperature and serve.
https://eatlikeavegetarian.com/butternut-squash-and-lentil-soup/

Frozen and Prepared Favorites Part 2

Last month I shared a few favorite frozen and prepared foods that help me when I’m pressed for time to prepare a meal.  Here are more favorites that I recommend you keep in mind when you are rushing to the grocery store and want something quick to prepare. Stick to a single serving (although it’s tough!), add a vegetable or salad as a side dish and you’ll have a great meal.

Trader Joe’s Spinach and Kale Pie

Spinach and Kale Pie

This has all the robust flavor and flaky texture of traditional Spanikopita.  If you’re a fan of that Greek dish you would love this.  Neither one of the greens overpowers the other and they did a great job at blending them so you don’t get the toughness of the kale.  Very well done.

Trader Giotto’s Kale, Sweet Potato and Butternut Pizza

Kale, Sweet Potato and Butternut Squash PizzaTrader ‘Giotto’s’ is the Italian product line at Trader Joe’s.  Looks can be deceiving but not in the case of this frozen gem.  Not only is it a very unique combination of ingredients but it tastes like it is freshly made out of a brick oven.  The crust is perfect; great flavor and slightly crisp. The use of pureed sweet potato in place of a traditional sauce is amazing.

Trader Giotto’s Organic Pesto Pizza with Tomatoes and Broccoli

Organic Pesto Pizza with tomatoes and broccoliAnother slam dunk for a great frozen pizza!  Again, the crust is perfect and it is bursting with just the right amount of pesto flavor.  Simply done with tomatoes and broccoli, this is another one to have ‘on call’ at home!

LaPasta Pumpkin and Sage Ravioli

This is a Costco product and is made in my local area according to the package so I’m not certain whether you can get this at all Costco’s.Pumpkin and Sage Ravioli  However, I’m hopeful that Costco wouldn’t deny others of this wonderful pasta.  This cooks in 3 minutes and is such a wonderful blend of simple flavors.  The description states that the pumpkin is sweet and it really is.  It tastes more like butternut squash than it does pumpkin.  I top with a tomato sauce but I’m sure it’s great with light olive oil and garlic also.

Feed the wellness in you!

 

 

 

 

 

 

 

 

 

 

 

 

 

Foot Loose and Fancy-Free

I have no recipe this week!  Last week I was on vacation and school started on Monday for my dynamic duo so it’s a little hectic.  There’s not a lot of creativity going on in the kitchen. However, I thought it would be valuable to share some of the meals I had while on vacation. I know many of us struggle on vacation to stick to healthy dining options. You have to be disciplined and vacation is supposed to be fun, foot loose and fancy-free, right?  (I’m married so foot loose and fancy-free in this sense means one does as they please as it pertains to food;-)  Well 5 lbs later when you get home you feel the ‘weight’ in many ways – there’s guilt, it’s hard to get back on track, and you realize that number on the scale is not incorrect and you’ve got to do something about it.  When I am away from my regular routine I choose restaurants that have menus that can cater to a healthy diet.  Let me also state that I’m not knocking ANYONE for enjoying food the way they want to.  Since a healthy lifestyle should be a lifetime commitment, this is just my way of demonstrating how I’ve been able to enjoy myself with my vegetarian lifestyle while on vacation.  Here are just a few of the dishes I had and thoroughly enjoyed.

Huevos Rancheros – I used the omelet station at our hotel to order scrambled egg whites and omelets, but I also had this delicious dish. I ordered it with egg whites, light on the cheese and no sour cream. huevos rancheros.jpg

Veggie burger with side salad – I don’t eat just any veggie burger; I always ask if they are house made and what the ingredients are.  This burger was made from beets, black beans, brown rice and other grains. It was great and very tasty.  I am a sucker for hand cut fries so I don’t deny myself certain pleasures in life but the fries that accompanied this were frozen so why bother.  I’d rather have an extra glass of wine instead.

veggie burger.jpg

Harvest Saladthis was a yummy blend of beets, grapefruit, white asparagus, farro, goat cheese, mixed greens, kale, and white balsamic dressing on the side.  One day I asked to add avocado because it was on the menu in another dish.  If the ingredient is found elsewhere and it’s something you want, just ask for it! harvest salad.jpg

Pasta – Pasta is always flexible and versatile if looking for a healthy food option.  Restaurant portions tend to be large so just half it, stick with a tomato based sauces and use cheese in moderation. We dined at two different Italian restaurants and at both I asked for a pasta with a tomato sauce and whatever green vegetables they had.  The first restaurant kept it fairly basic yet delicious with a Penne Arriabbata and spinach; the second restaurant gave me fresh cavatelli with chard and spinach in a tomato sauce.  (not pictured) Perfetto!

penne ariabbata with spinach.jpg

Asian Food – There are always great vegetarian options at Asian restaurants and where we were vacationing had several Thai and Japanese restaurants that had something for everyone in my family.

Pad See-ew Noodles is a Thai dish pictured below.  If you’ve never had this before it is a flat rice noodle served with broccoli, a sweet brown sauce and your choice of protein.  It is delicious.

pad see-ew

 At a Japanese restaurant I had Buddha’s Delight which is sautéed vegetables with garlic brown sauce with the protein of your choice.   It is pictured below served with tofu (lightly fried) over brown rice.

buddhasdelight.jpg

 Are you hungry now?  I am!  Going to the kitchen now that I’m inspired by recalling all these wonderful dishes!

Feed the wellness in you!

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/

 

Baked Quinoa and Swiss Chard Casserole

Baked Quinoa and Swiss Chard

I knew I was going to have a busy week last week and it would help if I cooked a meal that would last over a few days.  It needed to have both protein and vegetables, and could serve as a main or side dish.  Whole Foods had a special on all varieties of Swiss chard and I realized I hadn’t featured any recipes with this vegetable so far. The wheels started churning and back in the lab I created this baked quinoa and chard casserole.

Other than the Swiss chard, I had all the ingredients in my refrigerator and pantry.  Lately I’ve been keeping cooked quinoa handy for tossing in my salads which I highly recommend.  It’s easy to prepare and can have lots of flavor with just a few ingredients.  For this dish, the quinoa base was cooked in vegetable broth, a little sea salt, onion powder, garlic powder and fresh chives.  Swiss chard is simple to cook and has a unique flavor as all the greens do.  I sautéed it in a little olive oil with onions and peppers.  Combine it all with a few other herbs, spices and cheeses, and the casserole is ready for the oven.

Swiss chard is high in vitamins A, K, and C, which are your antioxidant and anti inflammatory vitamins. It is also rich in minerals, dietary fiber, and protein.  Quinoa is a super grain that I can’t do without, providing me with much needed protein and fiber.

Try this recipe and get a big spoonful of wellness!

Feed the wellness in you!

Baked Quinoa and Swiss Chard Casserole

Prep Time: 10 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 5 minutes

Serving Size: 6-8

Ingredients

  • 2 bunches of Swiss chard, washed and chopped
  • 2 cups Quinoa (about 6 cups cooked)
  • 4.5 cups of vegetable broth
  • 4 oz fresh chives, chopped
  • 4 sweet peppers, chopped
  • 1/2 c shitake mushrooms
  • 1/8 c red onions
  • 5 oz shredded parmesan/asiago/fontina cheese
  • 1 c egg whites
  • 2 tsp sea salt
  • 2 tsp black pepper
  • 1 tbl garlic powder
  • 1 tbl parsley
  • 1 tbl sage
  • Cooking spray

Instructions

  1. Preheat oven to 350 degrees.
  2. Cook the quinoa in 4 cups of vegetable broth, chopped fresh chives, 1 tsp of sea salt. This should take approximately 15 minutes.
  3. In another pan, sautee the Swiss chard with the mushrooms, sweet peppers and red onions for about 10 minutes on medium heat.
  4. Combine the quinoa and Swiss chard in a large bowl, mix in .5 c of vegetable broth, egg whites and 2.5 oz of cheese.
  5. Add the remaining herbs and spices.
  6. Spray a baking dish with cooking spray and spread the quinoa and Swiss chard mixture in the dish.
  7. Top with remaining 2.5 oz of cheese.
  8. Cook for 20 minutes and serve.
https://eatlikeavegetarian.com/baked-quinoa-and-swiss-chard-casserole/

Roasted Vegetables with Whole Wheat Linguine

What I love most about this dish is that you can use any vegetable that you like in the pasta – Broccoli, Squash, Mushrooms, Brussels Sprouts – just use what you enjoy! 

Roasted Vegetables and Whole Wheat LInguine

Roasted Vegetables with Whole Wheat Linguine

Prep Time: 20 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 5 minutes

Serving Size: 4-6

Ingredients

  • 1 cup Asparagus Tips
  • 6 - 8 cups Broccoli and Cauliflower florets
  • 4 Mini Red Sweet Peppers, sliced in strips
  • 8 Campari Tomatoes, Sliced in Quarters
  • 64 oz Vegetable Stock
  • 1 box Whole Wheat Linguine
  • Fresh Thyme
  • Feta Cheese
  • Fresh Grated Parmesan Cheese
  • Capers
  • Kosher Salt
  • Olive Oil

Instructions

  1. Preheat the oven to 400 degrees.
  2. Cut the broccoli and cauliflower in equal chunks.
  3. Wash and drain all vegetables thoroughly. The vegetables should be completely dry.
  4. Put your broccoli and cauliflower in a large bowl.
  5. Toss the vegetables in olive oil so that they're coated (but not heavily oily!).
  6. Sprinkle ground sea salt on the vegetables and place on a baking sheet so they are lying flat. Roast in oven for 25-30 minutes. Midway you want to check to see if the bottom of the vegetables are lightly brown and turn them over.
  7. Once you place the broccoli and cauliflower in the oven, you want to prep your asparagus and red peppers to get roasted. These vegetables are not cooked at the same time as the other vegetables because their roasting time differs.
  8. Place the asparagus and red peppers on a baking sheet; sprinkle olive oil and sea salt as done with the other vegetables.
  9. Roast in the oven for 15 minutes.
  10. Test and taste your vegetables to make sure they are firm but cooked, and have a nice roasted flavor.
  11. After roasting is complete, place all the vegetables in a large bowl.
  12. Add the diced tomatoes and pull the leaves from 3-4 sprigs of thyme and toss in the vegetables. Cover until ready to use.
  13. Cook your pasta al dente, about 10-12 minutes. Look on the box for exact instructions for al dente preparation.
  14. In a 10-12 inch pan simmer ¾ of a cup of vegetable stock.
  15. Once your pasta is cooked, you will prepare each serving separately then serve.
  16. Transfer enough pasta for one serving into the vegetable stock.
  17. Add a balanced serving of vegetables.
  18. Add one teaspoon of capers, one tablespoon of feta cheese and mix well.
  19. Transfer to plate and top with grated parmesan cheese.
  20. Serve immediately.
https://eatlikeavegetarian.com/roasted-vegetables-with-whole-wheat-linguine/