Roasted Chickpea and Berry Salad

A quick, weeknight salad with delicious summer flavors and plenty of complete, plant proteins to fuel your body.  

Ingredients:
2c (or 1 can if using) chickpeas
1tsp garlic powder
salt and pepper
1-2c cooked and cooled quinoa
Greens - your choice, kale, spinach, mixed greens, butter lettuce, etc
1 ripe avocado
1 bunch asparagus, broccoli or brussel spouts would be nice too
Berries, 1-2c sliced fresh berries of your taste
Veggies - Add more, change what I have shown, add red onion or cucumber, make it your own!
1/2c feta cheese, crumbled

Dressing:
1/2c Greek yogurt (I typically eat nonfat but for this I use 2% or whole milk greek yogurt)
zest and juice of one lemon
2Tbs honey
1Tbs apple cider vinegar
2tsp chia seeds
salt and pepper

Instructions:
Preheat oven to 350F. Toss fully dried chickpeas with a bit of oil, garlic powder, salt and pepper and place on a baking sheet lined with parchment paper.  Bake until browned and crisp, about 40 minutes stirring at about half way to be sure evenly cooked.

While chickpeas roast, make the dressing by whisking all ingredients together in a small bowl or shake together in a mason jar.  Store in the refrigerator until ready to use.

Wash greens well, place in the bottom of a big salad bowl, chop the other ingredients.  Top greens with quinoa, vegetables, berries, feta and cooled chickpeas.  Drizzle dressing over the top and place the extra on the table for individual serving.

Vegetarian Meatballs

I have finally found, in my opinion, a perfect vegetarian replacement for meatballs.  These hold together well and stand up to being tossed in spaghetti sauce.  My children love them and I always make extra for lunches.  This recipe yields about 25 veggie balls.  You can cut the recipe in half however, because it is a bit labor intensive, I suggest making the full recipe and freezing extras for later.

We top ours with pesto sauce or use in spaghetti and "meatballs", and I have put them in a "meatball" sub.  All have been delicious!

The recipe originates from The Meatball Shop in Manhattan!

Ingredients:
2 cups lentils (I prefer a combination of french green and brown)
olive oil
1 large onion, chopped
2 medium carrots, chopped
2 celery stalks, chopped
1 clove garlic, minced
1 tsp thyme (or 1 Tbs fresh thyme)
2 tsp salt
3 Tbs tomato paste
8 oz mushrooms (cremini or button) wiped clean and finely chopped
3 large eggs
1/2c parmesan
1/2c bread crumbs
1/2c parsley
1/4c walnuts

Instructions:
Cook lentils.  Place lentils in a sauce pan filled with about 2 quarts of water.  Bring water to a boil and then reduce to a low simmer for about 25 minutes or until lentils are tender.  Drain and allow to cool.

In a medium sized pan,  place 3 Tbs of olive oil and saute onions, carrots, celery, garlic, thyme and salt over medium heat. Stir frequently.  After veggies start to brown, about 10 minutes, add tomato paste.  Stir constantly for about 2-3 minutes.  Add mushrooms and saute until well cooked and liquids are absorbed, about 10 minutes.  Remove from the heat and allow mixture to cool.  When cooled, add to lentils in a large mixing bowl.

In a small food processor, add parmesan, bread crumbs, parsley and walnuts.  Pulse just to combine and finely chop the walnuts.

Once cooled, add eggs and parmesan mixture to lentils and veggies.  Mix well and place in the refrigerator for about 20 minutes.  I make the mixture in the morning and form the meatballs at dinner time right before I cook them.

When ready to cook, preheat the oven to 400 degrees, oil the bottom of a 9x13 glass baking dish, and roll mixture into golf ball sized balls, be sure to firmly pack together.  Place in the dish and bake for about 30 minutes.

Green Goodness Wrap

Aloha! During the warm summer months, while our kiddos are on vacation and we are out and about all day, these wraps are a go to for our family.  The ingredients ensure we are getting in our balanced nutrients. Greens, protein and healthy fats all wrapped up in a portable, easy to pack, wrap. You can make them in advance and pop them in your lunch cooler for summer picnics on the go.  

I use Mung Beans in this recipe.  If you haven't tried them I suggest you do! They have great flavor and are packed with nutrients.   A filling source of protein, Mung Beans also are high in manganese, potassium, folate, copper, zinc and B vitamins. 

  *This recipe is adapted from one I found on 101cookbooks.com

Ingredients

Avocado Spread
1 ripe avocado
3 Tbs tahini
1 clove garlic
juice of 1 lemon
1/2 jalapeno, seeds removed
handful of cilantro
3 Tbs water
1/2 tsp salt

Wrap Filling
cooked Quinoa
cooked Mung Beans (can substitute lentils or other beans but I really recommend the mung bean)
1 bunch curly kale
hemp seeds
toasted pepitas (pumpkin seeds)

Spinach Wraps - Look at the ingredients on these.  Avoid saturated fats, palm oils and artificial colors and preservatives.

Instructions
Make ahead the quinoa and mung beans.  For Avocado Spread, place all ingredients in a food processor and blend until smooth. Wash, dry and chop kale into smaller pieces.  Massage about 3 Tablespoons of Avocado spread into kale.

Heat spinach wrap, wrapped in a damp paper towel, for 30 seconds in the microwave.   Place wrap on counter and spread a generous amount of avocado spread, top with 1/4 cup of quinoa, 1/4 cup of mung beans, large hand full of kale, sprinkle hemp seeds and pepitas and wrap it up.  Wrap in parchment paper and then foil to save for later and place in the refrigerator.

Chickpea & Eggplant Pastiche

This is a simple, midweek, vegetarian meal loved by both adults and children.  Using spices such as cinnamon, saffron, cumin and ginger root, enables the dish to achieve a delicious depth of flavor without simmering all day.   We enjoyed ours with a simple kale, avocado and fresh tomato salad, dressed with a lemon and shallot vinaigrette.   The salad provided a fantastic brightness and acidity we decided tasted best when mixed with the stew and eaten all together! 

INGREDIENTS:

2 Tbs Coconut Oil
2 medium onions (one chopped one diced into smaller pieces)
3 cloves garlic, minced
2 inches ginger root, minced
1 eggplant, diced
2 tsp cinnamon
11/2 tsp cumin
1/2 tsp paprika
1 tsp salt
2 Tbs tomato paste
2 Tbs water
1 can diced tomatoes
2-3 cups vegetable stock
large pinch, saffron threads, about 6
2 cups chickpeas (1 can, if using choose low sodium and rinse)
1/2 cup raisins
zest of 1 lemon

Additional items for serving: toasted slivered almonds
                                               whole wheat Naan
                                               greek yogurt
Salad:
juice of 1 lemon
1/8 c of olive oil
1/2 tsp salt
1 shallot, minced
2 ripe avocados, diced
1 hand full of fresh mint, chopped
1 hand full of fresh parsley, chopped
2 cups fresh organic kale, torn into bite sized pieces
1 fresh tomato

INSTRUCTIONS:

Heat oil over medium heat, add onions and saute until softened, about 5 minutes.  Add garlic and ginger and stir for 1 minute or until fragrant.  Add eggplant, spices, tomato paste and water, heat for about 5 minutes stirring frequently.  Add tomatoes, 2 cups of stock, and saffron.  Stir until it boils then lower the heat, cover and let simmer for about 20 minutes. Add chickpeas, raisins and a bit more stock if needed.  Let simmer about 10 minutes.  Stir in zest right before serving.

For the salad: mix the lemon juice, olive oil, shallot and salt and let sit for a few minutes.  Then massage into kale leaves.  Mix in avocado, mint, parsley and tomato.

Top with almonds and yogurt and a side of warmed Naan bread. Serve salad alongside the Pastiche, mixing a bit of salad into each bite!

Miso-Honey Salmon Noodle Bowl

Noodle/Rice bowls are so versatile.  This marinade would work on any protein and the vegetables can and should be any that are fresh, local and appealing to you on the day you make this! Do not skip the avocado, it provided a fresh and creamy addition to the crunchy greens and savory salmon.  I chose Buckwheat noodles in an effort to vary my grain consumption.  Buckwheat is a great choice for fiber, sustained energy (low glycemic index) and if the ingredients are 100% Buckwheat, these noodles can be part of a gluten free diet.

1 to 1.25 lbs Salmon ( I like fresh, wild caught or friend caught ;) serves my family of 4.
Vegetables - be creative, choose what you love and perhaps add a bit of something new.  Keep in mind that greens cook down greatly.
1 whole avocado
Toasted sesame seeds
Spring onions
2 bunches Soba (buckwheat) noodles

Marinade -
1 Tbs miso paste
1-2 Tbs coconut aminos (or soy sauce or tamari)
1 Tbs Honey
1 Tbs white wine (or vegetable broth)

Dressing -
zest and juice of half an orange
zest and juice of half a lemon
1 Tbs coconut aminos
1 Tbs balsamic vinegar
1 tsp honey

Combine all ingredients for marinade and marinate your salmon for about 10 mins.  While marinating, preheat your grill or oven.

Zest the orange and lemon and set zest aside, juice the fruit and add to a small saucepan.  Add honey and gently boil for 1 minute.  Add coconut aminos and vinegar and cook for about another minute until slightly thickened.  Remove from the heat and stir in zest.  Allow to cool.

Grill salmon until cooked through.  Cook noodles according to package directions, drain.

Stirfry/saute vegetables in coconut oil and salt and pepper, add a dash of the coconut aminos if desired.  Be sure to keep the crunchiness of the produce.  Do not overcook! Yuck!

Dredge noodles lightly in dressing and add to plate.  Top with salmon, veggies and sliced avocado. Sprinkle with sesame seeds and thinly sliced green onions and pour remaining dressing evenly over bowls.

Enjoy!

Kung Pao Lentils

Friends!!!! You MUST try this recipe!! If you like Chinese, Kung Pao Chicken but are looking for healthier options this is it! If you want delicious, but easy weeknight meals, this is it! I originally found the recipe on the Vegan Richa website.  My husband and children all love this dish and have thanked me each time I have made it! Win!! I make it without spice heat for my children and add red chili flakes upon serving for the adults. I serve my lentils over brown rice.

This recipe serves my hungry family of 4.

INGREDIENTS:
For Lentils:
1 c dry lentils (use brown or french green)
21/2 c water
1 tsp salt

For Sauce:
5 Tbs lite Soy Sauce
4 Tbs rice wine vinegar
2 Tbs dry sherry (cooking wine in the vinegar/wine section of your grocery store)
2 tsp hoisin sauce
2 tsp sesame oil
2 Tbs maple syrup
zest of 1 lime
4 tsp cornstarch
6 Tbs water

For Vegetables:
4 tsp olive oil or grapeseed if you prefer
1 c chopped red onion
6 Tbs cashews, lightly chopped
5 cloves garlic, minced
1 large or 2 small red bell pepper, chopped
1 large or 2 small green bell pepper, chopped
11/2 c celery, chopped

INSTRUCTIONS:
1 - Cook the lentils.  Bring water, salt and lentils to a boil then reduce heat to medium and cook for about 20 minutes until tender but still firm.  Drain and set aside.
2 - Make the sauce.  Place all ingredients in a medium sized bowl and whisk to combine.
3 - Cook the veggies.  Heat oil in wok or large skillet over medium heat.  Add onion, cook for 2 minutes then add cashews, stir and cook for another minute.  Then add garlic, peppers and celery and saute for 3-4 minutes.  Stir occasionally to ensure even cooking.
4 - Add lentils and sauce to the vegetable and cook on low heat until well combined, about 3-4 minutes.
5 - Season to taste with red chili pepper flakes and a dash of fresh squeezed lemon.

Healthy Pumpkin Waffles

'Tis the season for pumpkin everything!! My family has been gorging themselves on these delicious, seasonal, healthy waffles.  The recipe doubles really well so I make extra and freeze them for super fast breakfast on school mornings.  I found the recipe on a website called cookieandkate.com
These waffles have the added benefit of being gluten free, if that is your thing! Of course there is no refined sugar, it wouldn't be on my blog if it did :) Enjoy!!

This batter makes 4-5 large round waffles.

Ingredients:
2 1/4 c oat flour (make your own by food processing old fashioned oats until powdery)
1 Tbs baking powder
3/4 tsp salt
1 tsp cinnamon
1/2 tsp ginger
1/4 tsp nutmeg
1/4 tsp allspice

3 large eggs
2/3 c milk (I have used both skim cows milk and almond milk both were great)
1/2 c coconut oil - in liquid form
1/2 c pumpkin puree
3 Tbs maple syrup
1 Tbs vanilla extract

INSTRUCTIONS

1 - In a large bowl combine oat flour, baking powder, salt, cinnamon, ginger, nutmeg and allspice and whisk together until well combined.
2 - In a medium sized bowl whisk the eggs, then add coconut oil pumpkin puree, maple syrup and vanilla and whisk to combine.
3 - Pour wet ingredients into dry and use a spoon to stir until just combined.  The mixture will be lumpy.  Allow the batter to sit for about 10 minutes.  While waiting, plug in your waffle iron and let it heat up. Give the batter a quick stir before placing on the waffle iron.  The batter will be rather thick, don't worry! Heat the waffle until golden brown, I like mine extra crispy so I give it an extra minute.