Thursday, March 23, 2017

Almond Butter-Coconut Energy Bites

Source: Better Homes & Gardens

1 1/2 cups rolled oats
1/2 cup shredded unsweetened coconut
1/2 cup flaxseed meal
1/4 cup dried cranberries or raisins
1/4 cup sunflower kernels
1 TB chia seeds
1/3 cup honey
2/3 cup almond butter
1/2 tsp vanilla

In a medium bowl stir together first 6 ingredients. In larger bowl, stir together honey, almond butter, & vanilla. Pour dry ingredients into honey mixture & stir until well-combined. Shape into 1 inch balls; store in refrigerator for up to 1 week (or freeze).

Wednesday, March 22, 2017

Banana-Spinach Post-Workout Smoothie

Source: Prevention (Cindy Kuzma)
Makes 1 smoothie

1/2 cup plain yogurt
1/2 cup milk (or almond milk)
1 banana
1 TB peanut butter
1 large handful spinach

Blend all ingredients until smooth- enjoy!

Pre-Workout Smoothie

Source: Natural Grocers (makes 1 smoothie)
This smoothie is a great meal to enjoy about an hour before physical activity. It will fuel your workout and help keep inflammation in check.

3/4 cup chilled coconut water
1/2 cup plain Greek yogurt
1/4 cup frozen mango chunks
1/4 cup frozen strawberries
2 TB almond butter
1 TB lemon juice
2 scoops Megafood Daily Turmeric Booster Powder (or 3/4 tsp regular turmeric)

Place in blender & process until smooth. Enjoy!

Homemade Sports Drink

Source: Natural Grocers
This is a healthy alternative to many commercial sports drinks. It is a 7% carbohydrate solution, ideal for rehydration. 

4 1/4 cups water
1/2 tsp salt
3 TB coconut sugar
1/2 cup juice

Mix all ingredients together in small pitcher.

Farro Breakfast Bowl

Source: Cooking Light
Makes 2 servings

1/2 cup uncooked farro
2 large eggs
2 tsp olive oil
salt & pepper to taste
1 ripe avocado, halved & pitted
3 TB plain Greek yogurt

Option to serve with this side dish:

1. Place farro in water in a saucepan and bring to boil; reduce heat, cover & simmer until slightly chewy. Drain and divide between 2 serving bowls. If desired, top with kale/tomato recipe.
2. Cook eggs (either soft boiled or sunny side up works best). Place one on each serving bowl with farro.
3. Scoop 1/2 avocado into each bowl. Top each with 1 1/2 TB yogurt. Season with salt & pepper.

Blistered Tomatoes with Kale

Source: Cooking Light

1 TB olive oil
2/3 cup grade tomatoes
2 cups torn lacinato kale
2 TB chopped shallots
1/4 tsp lemon juice
salt to taste

1. Heat oil in skillet over medium-high heat. Add tomatoes & cook, stirring occasionally, until blistered in spots. Transfer to plate.
2. Add kale & shallots to skillet; cook 3 minutes, stirring occasionally. Sprinkle with lemon juice & salt and add to tomatoes.

Stuffed Dates

Source: Natural Grocers

10 Medjool dates, pitted
1 TB nut butter
1 TB coconut butter
shredded coconut to top

Mix the nut butter & coconut butter into a creamy consistency. Stuff each date with about 1/2 TB of mixture. Top with shredded coconut.

Tuesday, March 14, 2017

Pasta & Peas with brown butter sauce

Source: Vegetarian Today

8 oz. orecchiette pasta
1 cup peas
1/2 cup shredded Parmesan
1/4 cup chopped fresh parsley
1/4 cup pine nuts, toasted
1/2 tsp lemon zest
1 stick butter
1 TB chopped shallots
2 tsp minced garlic
2 TB lemon juice
1/2 cup bread crumbs
1 tsp olive oil

1. Cook pasta according to package directions; drain and transfer to large bowl. Stir in peas, cheese, parsley, pine nuts, and zest.
2. Melt butter in skillet & cook over medium heat until light brown, about 8 minutes. Add shallots & garlic; cook 1 minute. Stir in lemon juice.
3. Toast breadcrumbs in oil, 3-4 minutes.
4. Toss pasta with brown butter mixture. Top with bread crumbs.

Friday, February 17, 2017

Buffalo "Wings"

Source: the

Chicken “Meat”
  • 1 cup vital wheat gluten
  • 2 tbsp nutritional yeast
  • 1 tsp onion powder
  • ½ tsp salt
  • ¾ cup vegetable broth
  • 2 tbsp tahini
  • 2-3 cups of vegetable broth
Spicy Batter
  • 2 eggs, beaten
  • 1-2 tablespoons Buffalo hot sauce
  • ½ tablespoon crushed red pepper flakes
  • 1 teaspoon black pepper
  • 1 teaspoon cayenne pepper
  • 2 cups all-purpose unbleached flour
Chicken "Meat"
  1. In a mixing bowl, mix together wheat gluten, salt, nutritional yeast, onion powder and poultry seasoning.
  2. In a larger bowl, combine broth and tahini and whisk until smooth.
  3. Mix the dry ingredients with the wet and stir until well combined.
  4. Knead the dough until it is elastic but not dry. Sprinkle some additional gluten flour if you find you have made your dough too sticky.
  5. Divide the dough into small little disks, it’s fun to try and shape them into wing-like shapes. Keep in mind they will grow to about twice their size, so make then smaller then you would normally. Place in a casserole dish, covering them with vegetable broth.
  6. Cook wings in broth for 1 hour at 350 degrees, flipping at 45 minutes. Allow to cool.
  7. Once cooled skewer your “wing” with a sugar cane “bone” or popsicle stick.
Spicy Batter
  1. Whisk together the eggs, hot sauce, red pepper flakes, and cayenne pepper into a medium size bowl.
  2. Put the flour and black pepper into a large zip lock bag.
  3. Dredge chicken wings into the egg mixture then toss into the Ziplock bag of flour.
  4. Deep fry in a large pot of oil or deep fryer at 350° for 5-8 minutes or until light brown and crispy. Remove wings to a paper towel lined plate or tray.
  5. Toss the wings in remaining buffalo wing sauce and enjoy. Dip onto vegan ranch sauce and follow with celery and carrot sticks.

Lentil Dal



  1. Heat olive oil in large saucepan over medium-high heat.
  2. Add onion, ginger, cumin, turmeric, red peppers, and garlic.
  3. Saute 2 minutes.
  4. Add cauliflower and tomatoes; saute 1 minute.
  5. Stir in water and lentils; bring to a boil.
  6. Cover, reduce heat, and simmer 35 minutes or until lentils are tender.
  7. Stir in lime juice, cilantro, and salt.
  8. Serve 1 cup lentil mixture with 1 cup rice.

Thursday, February 2, 2017

Potato-Stuffed Poblanos with Black Bean Saute

Source: Vegetarian Today (slightly modified)

3 large poblano chiles (option to roast them first)
3 cups diced red potatoes
3/4 cup diced onion
1 1/2 cups shredded cheddar
1/2 cup sliced green onion
5 TB cream cheese
4 oz. can diced green chiles
1 jalapeno, seeded & chopped
2 TB sour cream
1 1/2 tsp garlic powder
1/2 tsp cumin
3 tsp lime juice

Black Bean Saute:
oil for frying
1 cup diced onion
1 tsp cumin
2 cans black beans (15 oz each), drained & rinsed
1 cup corn kernels
1 tsp oregano
1/2 cup sliced green onion
2 tsp minced garlic
4 tsp lime juice

1. Preheat oven to 425. Boil potatoes & onion until fork-tender, about 15 minutes. Drain & return to pot. Cook over high heat, stirring, to remove excess moisture.
2. Add 3/4 cup cheese, 1/2 cup green onion, cream cheese, green chiles, jalapeno, sour cream, garlic powder, & 1/2 tsp cumin; mash together with potatoes. Stir in lime juice and season with salt & pepper.
3. Slice poblanos in half (remove seeds) & place on oiled baking sheet. Divide potato mixture among halves and sprinkle remaining cheese on top.
4. Bake 20-25 minutes until browned on top.
5. Meanwhile, make black bean saute: Heat oil in large skillet; add onion & cumin and saute 5 minutes. Stir in remaining ingredients and heat through.
6. Spoons bean saute onto plates and top with stuffed poblanos.

Spanish Rice


medium onion, finely chopped 
small green bell pepper, chopped
tablespoons vegetable oil
cup parboiled rice
2 1/2
cups water 
teaspoon salt
teaspoon chili powder
teaspoon garlic powder
can (8 ounces) tomato sauce


  • 1 In 10-inch skillet, heat oil over medium heat 1 to 2 minutes. Cook onion and uncooked rice in the oil about 5 minutes, stirring frequently, until rice is golden brown.
  • 2 Remove skillet from heat. Stir in bell pepper, water, salt, chili powder, garlic powder and tomato sauce. Heat to boiling over high heat, stirring occasionally. Reduce heat to low; cover and cook at least 35 minutes, stirring occasionally, until rice is tender and tomato sauce is absorbed.

Lowfat Vegetable Soup


1 small onion, diced
2 cloves garlic, minced
1 cup diced carrots
4 cups chopped cabbage (approx. ¼ head of cabbage)
1 cup green beans (1" pieces)
2 whole bell peppers, chopped
1 can (28 oz) low sodium diced tomatoes
6 cups vegetable broth
2 tablespoons tomato paste
2 bay leaves
½ teaspoon each thyme & basil
2 cups broccoli florets
2 cups sliced zucchini

1. In a large pot cook onion & garlic over medium heat until slightly softened.
2. Add carrots, cabbage & green beans and cook an additional 5 minutes.
3. Stir in bell peppers, undrained tomatoes, broth, tomato paste, bay leaves and seasonings. Simmer 6-­7 minutes.
4. Add in zucchini & broccoli. Simmer an additional 5 minutes or until softened.
5. Remove bay leaves before serving.

Tuesday, January 17, 2017

Key Lime Cookies

Source: Vegetarian Today

1 1/4 cups flour
3/4 cup graham cracker crumbs plus extra for rolling
1/2 tsp salt
1/2 tsp baking soda
1 stick butter, softened
1/3 cup granulated sugar
1/3 cup packed brown sugar
1 egg
2 TB Key lime juice (heaping)
1 TB lime zest (heaping)
3/4 cup white chocolate chips

1. Preheat oven to 350. Line baking sheets with parchment paper.
2. Stir together flour, 3/4 cup graham cracker crumbs, salt, & baking soda.
3. Place butter & sugars in large bowl and beat with electric mixer until light & fluffy. Beat in egg, lime juice, & zest.
4. Stir in flour mixture; fod in chocolate chips.
5. Scoop dough into 1-TB-sized balls; roll in graham cracker crumbs and place on baking sheets. Bake 11-14 minutes until edges start to brown.

Monday, January 16, 2017

6 Vegetable Soup

Source: Oh She Glows Every Day

2 TB olive oil
2 cups chopped onion
3 large cloves garlic, minced
1 cup chopped celery
2 cups chopped carrots
5 cups (packed) broccoli florets
1 small sweet potato, peeled & diced (about 2 cups)
6 cups vegetable broth
6 TB nutritional yeast
salt & pepper to taste
1 tsp white wine vinegar
toasted pepitas (pumpkin seeds), for serving

Optional croutons:
2-3 slices thick, hearty bread
3-4 tsp olive oil
1/2 tsp garlic salt

1. Heat oil in large pot; saute onion & garlic until fragrant. Add celery, carrots, broccoli, & sweet potato and saute 5 minutes more.
2. Add broth & bring to low boil. Cover & simmer 15 minutes or until veggies are tender. Cool slightly.
3. Transfer soup to blender & puree with nutritional yeast (in batches if necessary). Transfer soup back to pot and season with salt & pepper, and vinegar.
4. Meanwhile make croutons: Preheat oven to 400. Slice bread into cubes and toss with oil & salt. Place on baking sheet and bake 15 minutes until golden.
5. Ladle soup into bowls and garnish with croutons and pepitas.

Low Carb Cauliflower Breadsticks


1 head raw cauliflower, riced
1 cup shredded Mozzarella Cheese, divided
1/2 cup shredded Parmesan Cheese
1 large egg
1/2 tsp garlic powder
1 tablespoon freshly chopped basil
1 tablespoon freshly chopped Italian flat­leaf parsley
1 teaspoon salt
1/2 teaspoon ground black pepper
marinara for serving

1. Preheat oven to 425°F and line a baking sheet with parchment paper.
2. In a large bowl, mix the riced cauliflower, 1/2 cup shredded Mozzarella cheese, Parmesan cheese, egg, garlic powder, fresh basil, fresh parsley, salt, and pepper until combined and holds together. Place the mixture onto the lined baking sheet and spread out into a rectangle about 1/4" thick.
3. Bake in the preheated oven for 15 minutes.
4. Remove from oven and top with remaining Mozzarella cheese and return to oven to continue baking 5 minutes until the cheese is melted and starting to brown. Cool about 10 minutes and cut into 'breadsticks'. Garnish with fresh herbs and Parmesan cheese. Serve with your favorite Red Sauce and enjoy!

Thursday, January 12, 2017

Noodle Bowls

Source: Eating Well

Double the ingredients if you'd like to serve 2 different noodle types and/or sauces!

3 TB dark sesame oil
1 TB minced garlic
2 tsp ginger
1 tsp brown sugar
2 TB tamari
2 TB optional add-in: lime juice, nut butter, tahini, or chili sauce

NOODLES: choose 8 oz of one of the following:
Soba (buckwheat)
Angel hair pasta

PRODUCE: Choose 3 cups total among the following (mix & match):
baby spinach
bell pepper
snap peas
green onion

1 recipe cast iron tofu:

chopped cilantro
crushed peanuts
toasted sesame seeds

1. Heat sauce in small saucepan.
2. Cook noodles according to package directions
3. Chop produce.
4, Prepare tofu if needed.
5. Mix, Match & Enjoy!

Black Bean-Sweet Potato Burgers

Source: Oh She Glows Every Day 
Makes about 12 patties

1 1/4 pounds sweet potatoes (4 cups diced)
1 cup walnuts, finely chopped
2/3 cup finely chopped onion
6 cloves garlic, minced
2 cans (14 oz each) black beans, drained & rinsed
2 TB spice mix
1/4 cup finely chopped parsley
1/3 cup BBQ sauce
1 cup bread crumbs
2 TB flour

1. Peel, dice, & cook sweet potatoes until soft. Transfer to large bowl & mash lightly.
2. Preheat oven to 375. Toast walnuts in large skillet & add to bowl.
3. Heat oil in same skillet & saute onion & garlic; add to bowl.
4. Pulse beans in food processor until lightly processed; add to bowl.
5. Stir in remaining ingredients. Shape mixture into patties and place on oiled baking sheet.
6. Bake for 15 minutes, flip & bake 10-15 minutes more.

Protein Power Rainbow Quinoa Salad

Source: Oh She Glows Every Day

1 cup uncooked quinoa
1 1/2 cups water
1 can (14 oz) garbanzo beans, drained & rinsed
3 cups chopped kale
3 medium carrots, diced
1/2 cup chopped green onion
1/2 cup chopped parsley
1/4 cup sun-dried tomatoes, finely chopped (or I prefer 1/2 cup chopped red pepper)

1/4 cup red wine vinegar
2 tsp Dijon mustard
1 large clove garlic, minced
1/4 cup olive oil
1 tsp pure maple syrup
2 tsp lemon zest

salt & pepper to taste
6 TB toasted pepitas (pumpkin seeds)
1 TB hemp hearts

1. Combine quinoa & water in pot. Bring to boil, reduce heat, cover & simmer 12-15 minutes. Let cool.
2. Meanwhile make the vinaigrette. In a small bowl whisk together vinegar, mustard & garlic. Slowly whisk in oil, then stir in syrup & lemon zest.
3. Place cooled quinoa in large bowl. Add remaining salad ingredients & vinaigrette, and toss together to combine. Season with salt & pepper; serve with toppings.

Fettuccine Alfredo


1/2 stick butter
1 cup heavy cream
1 clove garlic, minced
1 cup grated Parmesan cheese
1/4 cup chopped parsley
12 oz. fettuccine

1. Cook pasta according to package directions.
2. Melt butter in a medium saucepan over medium low heat. Add cream and simmer for 5 minutes, then add garlic and cheese and whisk quickly, heating through. Stir in parsley and serve with pasta & a protein of your choice, such as tofu.

Wednesday, January 4, 2017

Cannoli Dip


1 cup heavy whipping cream
1/4 cup powdered sugar
3/4 cup ricotta
1/4 cup mini chocolate chips
1 tsp cinnamon
pinch nutmeg

In large bowl, beat cream & sugar together until thickened. Fold in remaining ingredients. Serve with cinnamon-sugar pita chips or broken cannoli shells.

Jalapeno Popper Dip


  • 6-8 fresh jalapenos, diced (include seeds if you like it really spicy)
  • 1 8oz package cream cheese, softened
  • 1 cup sour cream
  • 1 teaspoon garlic powder
  • 1.5 cups shredded cheddar cheese
  • 1/2 cup plus 1/4 cup shredded parmesan cheese
  • 1 cup Panko bread crumbs
  • 4 tablespoons butter or margarine, melted
  • 1 tablespoon fresh parsley

  1. Preheat oven to 375 degrees.
  2. With a mixer on medium, combine cream cheese, garlic powder and sour cream until fluffy.
  3. Add cheddar cheese, 1/2 cup parmesan cheese, and diced jalapenos, mix well.
  4. Spread into an 8x8 baking dish.
  5. Combine bread crumbs, melted butter, ¼ cup shredded parmesan cheese, and parsley.
  6. Sprinkle the crumb topping over the cream cheese mixture.
  7. Bake 15-20 minutes, or until hot and breadcrumbs are golden brown. (place extra sliced jalapenos on top if desired)

Tuesday, December 13, 2016

White Bean and Avocado Baked Burritos


  • 3/4 cups brown rice

Burrito Filling
  • oil for sauteing
  • 3 cloves garlic, diced
  • 3/4 cups white onion, chopped
  • 1/2 tsp cumin
  • 8 oz. mushrooms, chopped
  • 1 red pepper & 1 yellow pepper (or green), chopped
  • 1 jalapeno peppers, diced
  • 1/4 cup tomato sauce
  • 3 TB nutritional yeast
  • 15 oz. can white beans, drained & rinsed
  • 19 oz. can enchilada sauce

For the Burritos
  • 1/2 cup fresh cilantro, chopped
  • 2 avocados, chopped
  • 6 large tortilla wraps
  • Fresh Cilantro
  • Green Onion
  • Avocado Lime Dressing:

  1. Preheat: Oven to 350F. Spread a thin layer of enchilada sauce in bottom of 13 x 9 baking dish.
  2. Rice: Prepare the rice while making the burrito filling. 
  3. Burrito Filling: In a large pot, over medium-high heat, saute the garlic and onions with cumin in oil.
  4. Add the mushrooms and peppers. Saute for 5-7 minutes until the mushrooms and peppers are lightly cooked. 
  5. Add the white beans. Saute for 2 minutes. Stir in the tomato sauce and nutritional yeast. Add sea salt and pepper to taste.
  6. Assemble the Burritos: Lay the tortilla wrap on a plate. Stuff with 1/4 cup of the Burrito Filling, ¼ cup of brown rice, a small handful of chopped avocado and a few pieces of cilantro. Roll the tortillas and place them in the casserole dish seam down. Continue filling, rolling and placing the tortillas in the pan until all the tortilla wraps are used up.  Cover with the enchilada sauce.
  7. Bake: Bake for 25 minutes (covered). Garnish with Creamy Zesty Avocado Lime Dressing, fresh cilantro and green onion.

Spicy Avocado Lime Dressing


  • 2 avocados
  • ¼ cup fresh lime juice
  • ⅓ cup fresh cilantro, lightly packed
  • 1/2 jalapeno pepper
  • 1 clove garlic
  • ½ tsp sea salt
  • ¼ tsp cumin
  • ⅓ - ½ cup water
Add all ingredients to food processor and blend until smooth. Add more water if using as a dressing, less water if using as a dip.

Tuesday, November 29, 2016

Stovetop Mac & "Cheese"

Source: Oh She Glows Every Day

"Cheese" Sauce:
1/2 cup cashews, soaked overnight
2 1/2 cups diced peeled potatoes
2/3 cup (heaping) diced carrots
6 TB nutritional yeast
2 TB grapeseed oil or coconut oil
1 cup water
3 tsp lemon juice
1 tsp salt
2 cloves garlic, minced
1 tsp white wine vinegar

16 oz. macaroni
10 oz. bag frozen peas, thawed (optional), or other veggie
salt & pepper to taste

1. Make sauce: Put potatoes & carrots in large pot and add water to cover. Bring to boil & simmer 15 minutes or until tender. Drain and transfer to blender, along with rest of ingredients. Puree until smooth (Vitamix works well). Add more water if needed to adjust consistency.
2. Cook the pasta according to package directions. Drain and return to pot. Stir in peas & cheese sauce. Stir and heat over low until heated through and slightly thickened.
3. Serve with tofu or other protein for a main dish!

Sunday, November 27, 2016

White Bean & Quinoa Veggie Burgers

Source: Vegetarian Times (modified by Aimee)

2 (15 oz) cans cannellini beans, drained & rinsed
3/4 cups cooked quinoa
1 roasted red pepper, finely chopped (optional)
3/4 cups panko breadcrumbs
2 eggs, lightly beated
1/2 tsp dried basil
1/2 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp black pepper
1/4 tsp salt

1. Pulse beans in food processor until roughly chopped.
2. In large bowl combine all ingredients. Chill 1 hour.
3. Preheat oven to 350. Shape mixture into patties and place onto well-oiled baking sheet. Cook 10 minutes per side, or until golden brown.

Friday, November 25, 2016

Warm Spinach-Artichoke Dip (vegan)


1 cup silken tofu, drained
1/4 cup nutritional yeast
1 TB lemon juice
1/2 tsp crushed red pepper
1/2 tsp black pepper
1 TB olive oil
1/2 cup finely chopped red onion
2 cloves garlic, minced
3 cups (packed) chopped spinach
14 oz. can artichoke hearts, drained & chopped

1. Puree tofu, yeast, lemon juice, & peppers until fully blended.
2. Heat oil in skillet; saute onion & garlic. Add spinach & artichokes and cook until softened. Stir in tofu mixture and cook until heated through.

Creamy Green Bean Casserole


For the topping:
2 medium onions, thinly sliced
1/4 cup all-purpose flour
2 tablespoons panko bread crumbs
1 teaspoon kosher salt
Nonstick cooking spray

For beans and sauce:
2 tablespoons plus 1 teaspoon kosher salt, divided
1 pound fresh green beans, rinsed, trimmed and halved
2 tablespoons unsalted butter
12 ounces mushrooms, trimmed and cut into 1/2-inch pieces
1/2 teaspoon freshly ground black pepper
2 cloves garlic, minced
1/4 teaspoon freshly ground nutmeg
2 tablespoons all-purpose flour
1 cup vegetable broth
1 cup half-and-half

1. Preheat the oven to 400 degrees F.
2. Combine the onions, flour, panko and salt in a large mixing bowl and toss to combine. Coat a sheet pan with nonstick cooking spray and evenly spread the onions on the pan. Place the pan on the middle rack of the oven and bake until golden brown, approximately 30 minutes. Toss the onions 2 to 3 times during cooking. Once done, remove from the oven and set aside until ready to use. 
3. While the onions are cooking, prepare the beans. Bring a gallon of water and 2 tablespoons of salt to a boil in an 8-quart saucepan. Add the beans and blanch for 5 minutes. Drain in a colander and immediately plunge the beans into a large bowl of ice water to stop the cooking. Drain and set aside.
4. Melt the butter in a 12-inch cast iron skillet set over medium-high heat. Add the mushrooms, 1 teaspoon salt and pepper and cook, stirring occasionally, until the mushrooms begin to give up some of their liquid, approximately 4 to 5 minutes. Add the garlic and nutmeg and continue to cook for another 1 to 2 minutes. Sprinkle the flour over the mixture and stir to combine. Cook for 1 minute. Add the broth and simmer for 1 minute. Decrease the heat to medium-low and add the half-and-half. Cook until the mixture thickens, stirring occasionally, approximately 6 to 8 minutes.
5. Remove from the heat and stir in green beans. Top with onions. Place into the oven and bake until bubbly, approximately 15 minutes. Remove and serve immediately.