Quick and Easy Superfood Salad

superfood kale salad

There are many ingredients to build a superfood salad and most use the base of Kale. I like to make salads that last over several days, so I use items that won’t cause it to get soggy after a day or two of storage. You can always add avocado, beets, cucumbers, tomatoes, quinoa and your protein of choice to this base superfood salad when ready to serve. Enjoy!

Feed the wellness in you!

Quick and Easy Superfood Salad

Prep Time: 15 minutes

Yield: 6-8

Ingredients

  • 4 cups of chopped kale
  • 1 can garbanzo beans
  • 1 can white shoepeg corn
  • 6 oz blueberries
  • 1.5 cups shredded carrots
  • 1.5 cups shredded red cabbage
  • 1 cup dried fruit (cranberries, golden raisins, etc.)
  • 6 oz balsamic vinegar

Instructions

  1. Discard the ribs from the kale and tear leaves into bite-sized pieces.
  2. Mix all ingredients in a large bowl with the kale.
  3. Refrigerate for at least 4 hours before serving.
https://eatlikeavegetarian.com/quick-and-easy-superfood-salad/

Favorite Packaged Sauces Part 1

Got your veggies? Got your protein? Are you about to cook with the same seasonings you added last week? Here are just two of my favorite packaged sauces you can find at your local grocery store.

 Favorite Sauces Part 1

I love these two sauces by Saffron Road.  I just lightly stir fry my vegetables (onions, green peppers, red peppers, broccoli, snap peas, and asparagus),  and add the sauce.  I find the Lemongrass sauce to be a little lighter on flavor and not as much sauce in proportion to the vegetables as the Tikka Masala, so I add a little vegetable stock, Thai basil and Thai Keffir Lime Leaves to give it a bit more flavor and depth.  The Tikka Masala sauce is fantastic as is and requires no additional seasonings.  Enjoy!

Lemongrass Basil Simmer Sauce with Vegetables

 Lemongrass Veggies and Tofu

Served with Roasted Tofu

Lemongrass Veggies and Tofu 2

Tikka Masala Sauce with Veggies

Tikka Masala Veggies

Tikka Masala Sauce Veggies with Lentil Brown Rice and Tofu

Tikka Masala Veggies with Tofu

Feed the wellness in you!

Quinoa Fried Rice

 

quinoa fried rice.jpg

This is a fried rice recipe…without the rice!  Trust me, it really does taste like fried rice – you won’t be disappointed. When I was considering a recipe to create this week I had Asian flavors in mind, but didn’t have a vision for what I wanted to see on a plate.  While in the grocery store I saw broccolini and started with that as a great vegetable to have, particularly because I haven’t used it in a recipe that I’ve shared yet.  Broccolini is a popular spring vegetable in Japan so I felt like I was on to something.   I’ve shared a stir fry recipe already so I wasn’t going down that route.  Along with the broccolini I picked up  snow peas, a bag of carrots, and slowly the idea of a fried rice recipe came to mind.  I’m so glad that it did!  Not only did it evolve into something delicious, but using quinoa as a rice substitute was perfection. Quinoa is so versatile and hearty, you won’t miss having rice AT ALL.  The word ‘fried’  in fried rice is deceiving in this dish – I didn’t have to use much oil.  Other than the quinoa substitute I tried to keep it pretty close to a fried ‘rice’ with a little more to bite into than traditional fried rice that has just carrots and peas – the tofu, broccolini, and snap peas really turn this into a delightful, diverse, and healthy dish.

Feed the wellness in you!

 

Quinoa Fried Rice

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Yield: 4

Don't hesitate to use your favorite condiments - hot mustard, duck sauce, more soy sauce - whatever you generally enjoy with your fried rice!

Ingredients

  • 1/2 c finely chopped carrots
  • 1/2 c chopped green onions
  • 1.5 c quinoa
  • 3 c vegetable broth
  • 3/4 c finely chopped white onions
  • 3 tbl canola oil
  • 2 c broccolini crowns
  • 1 c snap peas
  • 1 c bean sprouts
  • 3/4 c lt soy sauce
  • 1 tsp sesame oil
  • 1 pkg extra firm tofu

Instructions

  1. Cook the quinoa and green onions in vegetable broth according to the directions.
  2. Preheat the oven to 350 degrees.
  3. Drain the tofu well and pat between paper towels until fairly dry. Cut the tofu in cubes and place in oven on a cookie sheet lined with parchment paper for 30 minutes.
  4. In a wok or large frying pan, sautee the carrots in 2 tbl of canola oil on high heat for 5 minutes, then add the white onions. Reduce to medium heat and cook for 10 minutes until onions are slightly browned.
  5. Add the broccolini and snap peas to the carrots and onions. Reduce to low heat and mix well. Add the remaining tablespoon of canola oil if vegetables seems dry and are sticking to the pan. Leave on a simmer for 15 minutes.
  6. Mix the 2 eggs and egg whites with 1 tsp light soy sauce and 1 tsp sesame oil. Scramble the eggs until they are dry.
  7. Add the quinoa, tofu and eggs to the frying pan with the vegetables. Turn to medium heat and mix well with the remaining light soy sauce for 3-5 minutes. Remove from heat.
  8. Add the bean sprouts on top and serve.
https://eatlikeavegetarian.com/quinoa-fried-rice/

Green Pea and Avocado Pesto Pasta

Fresh Pea and Avocado Pesto

Peas never got much love – at least not from me.  With all the other delicious vegetables and beans, peas (aka garden peas) don’t ever come to my mind to add to my meals.  However, since it’s spring and they are in season, I can’t help but to think I never gave them a fair chance.  They really deserve some credit given their many nutritional benefits.  They are sweet and starchy but are low in calories;  high in protein, fiber, antioxidants and nutrients, particularly phytonutrients known for disease prevention.    I decided to stop thinking of peas as a really cheap, bad excuse for a vegetarian option, and let them show up and show out in a recipe.

I kept this recipe fairly simple and paired the peas with some of my standards so there was no way I could fail!  Call it lazy, perhaps, but this is just ONE dish.  Rest assured I will use peas again, especially how pleased I am with the way they really ‘popped’ with every bite.  The peas along with roasted white asparagus, avocado and a little pesto were all perfect.  The peas could shine amongst everything else – they are mildly sweet, slightly crunchy – really delicious.  This recipe is all about the peas but I would be remiss if I didn’t emphasize how wonderful the use of the avocado with pesto is, leaving you no desire for cheese.  I used gemelli pasta but I would also suggest orecchiette or farfalle.

Shout out to all you seasoned, fresh garden pea lovers – I admire that you take the time to remove peas from the pea pods.  The pods are completely edible and good for you also!  They are full of folic acid, an essential B vitamin.  Frozen peas are recommended over canned peas, and of course, fresh peas are the best.  It’s your choice but use fresh or frozen for this dish to maximize the health benefits and taste.

Feed the wellness in you!

Green Pea and Avocado Pesto Pasta

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Serving Size: 4-6

This dish must be served and eaten when prepared. The avocado is continually ripening so it will not be fresh if refrigerated and warmed for another day.

Ingredients

  • 1 cup peas (fresh or frozen)
  • 1 cup white asparagus tips
  • 1 box Gemelli Pasta
  • Vegetable stock
  • 1.5 - 2 avocados depending on the size
  • 2 tbl pesto sauce
  • 1 tbl Mrs. Dash
  • Sea salt
  • 1 tsp black pepper
  • 1 tbl onion powder
  • 1 tbl oregano
  • 1 tbl garlic powder
  • 1 tbl fresh thyme

Instructions

  1. Cook the peas in 1.5 cups of vegetable stock for 12-15 minutes. Set aside. Do not drain.
  2. Sprinkle the white asparagus tips with olive oil, dash of sea salt and Mrs. Dash. Roast the white asparagus tips until they are crisp and tender, approx. 20 minutes.
  3. Cook the pasta according to the directions and drain.
  4. In a large pot mix the pasta with the peas (and remaining vegetable broth), asparagus, sea salt to taste, black pepper, onion powder, oregano, garlic powder.
  5. In a bowl, mix the avocado with the pesto and thyme.
  6. Mix in with the pasta and serve.
https://eatlikeavegetarian.com/green-pea-and-avocado-pesto-pasta/

Weekly Wellness Tip – Save Your Soles

Running shoes. Barefoot running shoes closeup. Female athlete ty

Spring Fever! You’ve dusted off those sneakers so you can walk or run during your spare time and that is fantastic. It is great to switch up your routine and take advantage of exercising outdoors. But before you hit the streets, let’s start by answering a few questions –

  • Do you own walking or running shoes?
  • If so, how old are they?
  • Did you get your shoes properly fit for your activity?

I could go on with some additional questions but instead, I will just quote the store ‘Fleet Feet DC’ where I got my first pair of running shoes.  A visit to a running shoe store is where you should start before embarking on your outdoor Spring activities AND you should get this level of attention and service in the store you choose –

“Being FIT in the right shoe is an important step to preventing injury and enhancing your FITness experience. Whether you are just beginning a walking program, training for your first marathon, or are on your feet all day and need some foot relief – we can help.We listen carefully to your FITness goals and interests, take into consideration any aches and pains, and evaluate your experience with your current footwear. We then measure your feet, assess your foot type and watch your gait cycle. Using all of this information, we utilize our training and experience to make individualized footwear recommendations.”

Getting properly fit will help you perform your activity comfortably and avoid injuries.  It is an investment that pays high dividends.  You won’t truly know if you have the right shoes for you until after you start using them.  Use them for a week and if they are uncomfortable or causing pain, return them for another pair.  After a few shoes you will know what brands work for you.

Fitness experts suggest replacing your shoes every 300-400 miles.  If you run or walk frequently, rotate between two pairs to extend the life of the shoes.  Also, while at the shoe store PLEASE get some new, cushioned socks!  They make a huge difference in your comfort.  Now find a good walking/running path and get to work!

Feed the wellness in you!

 

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/

Vegetable Rice Bowl with Olive Pistachio Chutney

Vegetable Rice Bowl with Olive Pistachio Chutney

A few weeks ago I was watching “The Best Thing I Ever Ate” on the Food Network and the theme was ‘Messy’. If you watch this series,  you can imagine that due to the theme of ‘MESSY’, there were many sloppy, delicious, gooey foods. VERY MESSY! There was one dish that Restaurant Critic Frank Bruni exalted as his favorite messy dish, the Asparagus Rice Bowl from restaurant Revel in Seattle, that I found intriguing.

The dish lends itself to be so versatile that I had to give it a whirl but MY way.  I was fascinated by the Olive Pistachio Chutney.   The ingredients spoke to my taste buds.  There are a few things that need to be prepared a day in advance but worth the effort.  You have to pickle red onions and lemon peel separately.  The asparagus was grilled and straight forward to prepare.  I have never incorporated radicchio in anything so thought this was my way of using it but also added baby bok choy mixed with the radicchio with a splash of balsamic vinegar.  Revel Restaurant tops off their rice bowl with an egg yolk that I did not incorporate.  I wanted protein in my dish so I used roasted tofu and for my husband, baked chicken. The rice base at Revel appears to be white rice and I used brown rice with quinoa.

So here’s my version of this ‘Messy’ bowl once it was all ‘messed’ up!

Vegetable Rice Bowl with Olive Pistachio Chutney1

We loved it in our household – the Olive Pistachio Chutney is the key. Even with my own improvisations it was delightful so I can only imagine the Chef’s version being over the top.  Watch the video of ‘The Best Thing I Ever Ate – Messy’ episode for further guidance.  Be creative with your vegetable additions as you see fit.  The Revel version had no protein but I thought, why not?

What say you?

Feed the wellness in you!

Vegetable Rice Bowl with Olive Pistachio Chutney

Prep Time: 30 minutes

Cook Time: 40 minutes

Total Time: 1 hour, 10 minutes

Yield: 2

The total time does not include prepping and cooking your protein of choice, and pickling the onions and lemons. The time documented here includes prepping and cooking the tofu. Pickle the onions and lemons a day ahead and depending on your protein you will add that process time to your preparation. Keep in mind you're doing several things in parallel. Enjoy!

Ingredients

  • 1 cup brown rice
  • 1/2 cup quinoa
  • 2.5 cups vegetable stock
  • 16 stems asparagus
  • 6 stems baby bok choy
  • 1 cup radicchio, shredded
  • 1/4 cup balsamic vinegar
  • 1 cup kalamata olives
  • 2/3 cup pistachios, shelled
  • 2 tbl pickled onions
  • 1 tbl pickled lemons
  • 1/4 cup rice wine vinegar
  • 1 tsp toasted cumin
  • 1 tsp red pepper flakes
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 1 cup of extra firm tofu or protein of your choice!

Instructions

  1. Preheat oven to 375 degrees.
  2. If you are using tofu as your protein drain the water out of the tofu. I wrap the tofu in paper towels and place in the refrigerator, changing the paper towels frequently.
  3. Once the tofu is drained slice it in even strips and roast in the oven with a little sea salt on a cookie sheet (I line it with parchment paper to brown evenly) for about 20 minutes.
  4. Cook your brown rice and quinoa in the vegetable stock.
  5. Slice your baby bok choy in long strips and add to the radicchio. Wash thoroughly and drain.
  6. Toss the vegetables in a bowl with the balsamic vinegar. Set aside
  7. In another bowl mix your olives, pistachios, pickled onions and lemons, rice wine vinegar, cumin and red pepper flakes.
  8. Roast your asparagus with sea salt and black pepper for about 20 minutes.
  9. In a serving bowl, layer the bottom with your rice and quinoa, then assemble your bok choy/radicchio, asparagus, protein and olive pistachio chutney.
  10. Cut up, mix up, blend all together to enjoy all the flavors!!
https://eatlikeavegetarian.com/vegetable-rice-bowl-with-olive-pistachio-chutney/

Spaghetti Squash, Quinoa and Chickpea ‘Muffins’

Spaghetti Squash, Quinoa, Chickpea

I’ll be the first to admit, there’s nothing ‘pretty’ about this dish but it is SO delicious and nutritious!  Instead of rice or potatoes, try this as a substitute.  I eat the three ingredients in this dish separately all the time prepared different ways but I thought long and hard about combining two uniquely (I’ve had spaghetti squash and quinoa, quinoa and chickpeas)…then decided let’s just go with all three!

The ingredients are savory and unexpected with feta cheese, herbs like sage and spices like turmeric.  I made this in a muffin pan and it scoops out easily with a tablespoon and stores well.  You can also make it as a casserole if you prefer.

So if you’re watching your carbs, need more protein and fiber, give this a try!

Feed the wellness in you!

Spaghetti Squash, Quinoa and Chickpea ‘Muffins’

Prep Time: 1 hour

Cook Time: 40 minutes

Total Time: 1 hour, 40 minutes

Yield: 12

Ingredients

  • 1 medium sized spaghetti squash
  • 2 cans garbanzo beans
  • 1/2 cup quinoa (uncooked)
  • 1 cup vegetable stock
  • 1/2 can tomato paste
  • 1 cup crumbled feta cheese
  • 1/2 cup shredded cheddar cheese
  • 1/4 cup scallions, chopped
  • 1 tablespoon of sage
  • 1 tablespoon of turmeric
  • 1 tablespoon of parsley
  • 1 tsp of sea salt
  • 12 cup non stick muffin pan

Instructions

  1. Preheat oven to 350 degrees.
  2. Bake the spaghetti squash for 45 minutes to one hour, until skin can be pierced with a knife.
  3. Cook the quinoa according to the package in the vegetable stock; should be 10-15 minutes.
  4. Blend the garbanzo beans in a blender until the consistency of hummus.
  5. In a large bowl, mix the ingredients together.
  6. Add all other ingredients and mix well.
  7. Add the mixture to the muffin cups. There should be generous helpings in each.
  8. Bake for 40 minutes.
  9. Gently scoop out with a tablespoon and serve.
https://eatlikeavegetarian.com/spaghetti-squash-quinoa-and-chickpea-muffins/

In Season Wellness – Papaya

In Season for your Wellness Papaya

Papaya is in season for your wellness from December through February. This is one of my favorite fruits eaten sliced with lots of lime.  They are very low in calories and is one of the fruits with the highest Vitamin C content.  It is also a wonderful source of Vitamins A, B, and potassium.

Try it ripe, use it in salsa or add to your smoothie.

Share your ideas.

For the wellness in you!