10-Minute Broccoli and Lentil Bowl

10-minute-broccoli-and-lentil-bowl

Dawn DebusMy friend and realtor Dawn Debus, who also takes my classes at Sobekick, recently got my book and started following the Six Weeks to Sexy Abs Meal Plan guidelines!

She wants to lose a few pounds of body fat and needed some guidance and support so of course I’m here for her. I asked her to send me any recipes she creates that fall within my vegan meal plan guidelines so I could share them on my blog. She’s like me (and probably most of you) in that she likes simple, flavorful vegan recipes that she can whip up quickly at home.  I said I didn’t mind if she didn’t have the exact amounts of each ingredients… Since the recipes are so simple, they are easy for you to customize based on what ingredients you have at home, and your individual taste.

Here’s what Dawn came up with today… I’m so proud of her!  According to her, this meal took her 10 minutes to make and is delicious!

Broccoli, Cauliflower and Lentil Bowl

Ingredients:

  • Broccoli 
  • Cauliflower
  • Canned Lentil Beans (No or Low Sodium)
  • Rosemary (Fresh if possible)
  • Dill (Fresh if possible)
  • Herbamare Seasoning
  • Red Onion

Dawn said she steamed the broccoli and cauliflower on the stove. She put lentils and red onion in a large bowl and heated them in the microwave (this would also be easy to heat in a pot on the stove if you prefer). She then added the broccoli, cauliflower, herbs and spices to the bowl of beans, mixed them together, and had herself a tasty, satisfying meal!

In case you don’t know, broccoli and cauliflower are two of the healthiest, cancer-fighting, anti-inflammatory foods on the planet and lentils are packed with protein and fiber among other nutrients. You can definitely fill your belly with this dish knowing your doing your body good!

You can connect with Dawn on FACEBOOK and INSTAGRAM.

Enjoy!

Mint Chip Banana Nice Cream

mint-vegan-ice-cream

Mint Chip Banana Nice Cream… Say Goodbye to Dairy and Guilt!

For all you ice cream lovers out there, its time to jump on the banana nice cream train. Simple, smooth and creamy, this healthy vegan, low fat dessert can be served for breakfast, lunch or dinner. Using bananas as the base, other fruits, super foods and essential oils can be blended in for a completely different flavor and texture. This is the ultimate “guilt-free” treat that everyone must try…Finally it’s ok to have ice cream for breakfast. 

Yield: 2 cups, 2 servings
Time: 15 minutes
Prepare ahead: freeze bananas
Equipment: high-power juicer or blender

Optional: Therapeutic Grade Essential Oil (YLEO): PeppermintMintChip NanaCream

Ingredients:

  • 4 ripe bananas, peeled and frozen  
  • 1 tablespoon cacao nibs
  • 1 teaspoon spirulina powder 
  • 1 drops Peppermint YLEO

Directions:

Push frozen bananas through a high-power juicer fitted with the blank plate to homogenize the fruit. It will be the consistency of soft serve ice cream. 

Stir in the remaining ingredients and serve immediately.

Alternatively, use a high-power blender with the tamper, or a food processor, adding liquid as needed for blending. 

Serve with toppings such as chopped nuts, fruit, shredded coconut, cacao nibs, or chocolate sauce. 

Using bananas as the base, other frozen fruits can be added in such as mangoes or berries.

Recipe Gratitude to Amy Bacheller.
For more of Amy’s amazing raw recipes check out www.scentfromheaven-sb.com
Instagram: @amybbacheller

Authentic Chinese Vegetable Fried Rice

vegan-vegetable-fried-rice

A combination of fresh Asian vegetables with a simple and savory soy ginger sauce create a delectable Chinese vegetable fried rice. This quick and easy vegan recipe allows you to prepare and enjoy take out in the comforts of home!

Authentic Chinese Vegetable Fried Rice

Ingredientsvegetable fried rice

  • 1 c Shiitake mushroom, sliced
  • 2 tbsp olive oil
  • 1 c baby bok choy, sliced
  • 1 c snap peas
  • 1 c red pepper, thin sliced
  • 2 tsp ginger, minced
  • 3 cloves garlic, minced
  • 4 scallions thin sliced (white and green)
  • 1 c carrot, diced
  • 2 c cooked cold brown rice (short or long grain).

Soy Ginger Sauce

  • 3 tbsp low sodium soy sauce
  • 1 tbsp hoisin sauce
  • 2 tbsp brown sugar
  • 3 tbsp rice wine vinegar
  • 3 cloves garlic, minced
  • 2 tsp ginger, minced
  • 2 tsp toasted sesame oil
  • 2 tsp siracha

Directions

Mix all ingredients for Soy Ginger Sauce in a medium bowl and set aside.
Prep vegetables as noted in ingredient list.

Heat olive oil in a wok on med/high heat. Add garlic and ginger and sauté for 1-2 minutes. Add shitake and sauté 2 minutes. Add carrot, bok choy and red pepper slices and sauté 2-3 minutes. Add snap peas and scallion and sauté 1 minute. Add rice and Soy Ginger Sauce. Combine well and heat through for an additional 2-3 minutes. Serve immediately topped with a drizzle of sesame oil or crushed cashews.

Tips
Cook rice al dente ahead of time then chill in the refrigerator.
Be sure to use med/high heat with your wok. Do not overcook vegetables … they should have some crunch.
Watch Ron prepare the dish at callicoonkitchen.com

Enjoy!

Grilled Chickpea Salad Sandwich

chickpea-salad-sandwich

Healthy vegan comfort food anyone?  

Yes please!  This grilled chickpea sandwich is protein packed and reminiscent of the grilled cheese sandwiches I loved in my youth. Chickpeas are also extremely high in fiber.. two cups of them contain the total recommended daily value. Conveniently, canned beans seem to have about the same nutritional benefits as dried beans you soak and cook yourself (HERE is a video by Dr. Michael Greger explaining.)

Grilled Chickpea Salad Sandwichchickpea salad sandwich

Ingredients:

  • 1 can chickpeas drained and rinsed
  • 1 Tbsp sriracha
  • 3 Tbsp vegan mayo ( I used Vegenaise)
  • 3 Tbsp nutritional yeast
  • 1/2 tsp salt
  • 1 stalk of celery diced
  • 2-3 green onions chopped
  • Ezekial bread or whole grain bread of choice
  • Vegan margarine ( I used Earth Balance)

Instructions:

Mash chickpeas with sriracha and then add the vegan mayo, nutritional yeast and salt.  Mix and then stir in celery and green oezekialnions. Make sandwiches, grill and enjoy!

I used Ezekial bread to up the protein content.  Two slices contains 8 grams of protein.

 

If you haven’t tried it, I would definitely recommend it!

This vegan lasagna is so delicious you won’t miss the cheese at all!

There are so many really great vegan lasagnas out there, but sometimes its nice to give the body a break from cheese substitutes and tofu! This lasagna is full of whole foods, is packed with nutrients, and is easy to assemble. Using raw veggies further adds to the simplicity of this dish. This is the perfect Sunday dinner because it is so comforting, but also gives the body what it needs to start the week off right!  Also, lasagna left overs make the perfect lunch, especially this one!

Too Good for Cheese Lasagna

Pesto:

  • 1 cup parsley leaves
  • 1 cup basil leaves
  • 1 smashed garlic clove
  • 1/2 cup dry roasted papitas
  • juice from half a lemon
  • Salt and pepper to taste
  • 1/4 cup olive oil

Marinara:

  • 2 24 oz jars strained tomatoes (I did have some marinara left over after the lasagna was complete)
  • 1 diced yellow inion
  • 4 cloves minced garlic
  • salt and pepper to taste
  • olive oil to cover bottom of pan

The rest:

  • 12oz package of whole wheat or whole grain lasagna noodles of choice
  • 5-10 oz pre washed baby kale, spinach or power greens
  • 1 8oz package of baby portobellos
  • 2 cups diced bell peppers

Start by bringing water to a boil and cook your pasta by following the instructions on the box.

Coat the bottom of your pan with olive oil and over medium low heat, saute the onion. Once the onion softens, after about 7 minutes, add the garlic. After two minutes add the two jars of strained tomatoes. Bring to a simmer and turn the heat to low and let simmer for 10 minutes, stirring occasionally. Add salt and pepper to taste.

To prepare the pesto simply add all of the ingredients, except the olive oil, to your food processor or vitamin. Add the olive oil while processing. Process until you reach your desired consistency.

For the fun part! to assemble your lasagna, first coat the inside of your pan with olive oil or vegan butter, and some sauce. Lay down a layer of cooked noodles (I used 5 noodles per layer) followed by sauce and sliced portobellos and bell peppers. You can eyeball the amounts here, using an even amount for each layer. Add some dollops of the pesto on top of and in between the veggies. Then add the raw greens (don’t be too shy here because they will cook down) followed by another layer of noodles. Carry on until you reach the top layer. Add a generous amount of sauce to the top layer of noodles (so they don’t dry out) and any mushrooms, peppers and pesto you have left over. I did not have much left over and I arranged them all in the middle of the top layer, rather than spreading them evenly around. Finally, generously drizzle olive oil over the top layer of your lasagna. Bake at 415 for 30 minutes. Let sit 10 minutes before slicing and serving.

Enjoy!

Danielle

Too good for cheese lasagna

Spicy Thai Curry Noodle Soup

Spicy-Thai-Curry-Noodle-Soup

Simmer Your Way to a Fusion of Flavors with our 7 ingredient-10 minute “Spicy Thai Curry Noodle Soup.”

This soup has it all… it’s flavorful and satisfying, it’s quick and simple to make, AND it’s made with a line-up of health-promoting ingredients. Just to name a few… Curry has been shown to help with digestion and contains disease-fighting antioxidants. Garlic is known to strengthen our immune systems and regulate blood sugar. And ginger can soothe our stomachs, aid in digestion, and reduce inflammation in the body. Enjoy this easy addition to your plant-based diet plan!

Spicy Thai Curry Noodle Soup

Ingredients

  • 3½ cloves minced garlic
  • 1¾ tbsp minced ginger
  • 2 tbsp red curry paste
  • 3 tbsp olive oil
  • 4 c vegetable stock
  • 3 c unsweetened coconut milk
  • 7 ounces dried rice noodles
  • For garnish: scallion, Thai basil, red chilies, chopped cilantro

Directions

In a small bowl combine garlic, ginger and curry paste and mix well. Drizzle in olive oil and continue to mix well. Add curry paste mixture to a large soup pot and heat over low to medium heat for 2 minutes. (Add a drop of vegetable stock if paste is too dry.)

Then add vegetable stock and coconut milk and bring to a boil. Place the dry noodles in the soup and cook until all dente. Season with salt and pepper. Remove from heat and garnish with cilantro, red chilies, Thai basil and chopped scallion. Serve immediately … enjoy!

Serves 4

Tips

  • Do not let curry paste dry out… you can add a little stock to keep it from sticking.
  • Substitute any variety of rice noodle
  • Be sure to use “unsweetened ” coconut milk.

Spicy Thai Curry Noodle Soup

Classic White Bean and Escarole Soup

White-Bean-and-Escarole-Soup

Simplicity never tasted so good. This Callicoon Kitchen recipe blends tender, velvety escarole with hearty white beans and adds a dash of heat to perfectly balance this White Bean and Escarole Soup … an old time classic that never goes out of style.

Classic White Bean and Escarole Soup

Ingredients

  • 1 head fresh escarole
  • 3 organic Roma tomatoes
  • ½ minced Serrano pepper
  • 4 cloves garlic
  • 3 organic carrots
  • 32 ounce vegetable stock
  • 1½ tbsp fresh thyme (leave a few sprigs to garnish)
  • 1½ c Great Northern Beans or Cannellini (If dried beans soak overnight and cook al dente . Substituting high quality canned is OK)
  • 1 tsp tomato paste
  • ¼ tsp crushed red pepper flakes
  • Salt & pepper to taste

Directionswhite bean and escarole soup

Rough chop fresh escarole then soak in a cold water bath and drain a few times until water is clear then set aside.

Dice garlic, carrots and tomatoes then seed and fine chop Serrano pepper. Take ½ c of beans and mash with back of a fork … remaining beans can be left whole.

Heat 2 tbsp of olive oil in a pot over a medium heat. Add garlic and sauté 2 minutes. Then add carrots, serrano pepper and ½ c vegetable stock and cook for 5 minutes. Then add escarole and cook down, turning occasionally, about 5 minutes. Finally add tomatoes, thyme, tomato paste, chili flakes, whole and mashed beans and remaining stock and allow to simmer 15 minutes. Check for seasoning then salt and pepper to taste.

Serve up immediately with grilled sourdough or ciabatta and garnish with a few sprigs of fresh thyme and drizzle with high quality olive oil, Enjoy!

Tips
Keep the soup at a simmer (do not boil!)
For a milder soup omit Serrano pepper.

Make this delicious, easy vegan recipe with me as I demo the process HERE! Enjoy!

-Ron Badach

Top 8 Healthy Holiday Recipes

vegan-healthy-holiday-recipe-apple-gingerbread-cake

Do you, like most of us, use the holidays as an excuse to gorge on unhealthy foods?

Are you, like most of us, also making the resolution to get in better shape and see your sexy abs in the New Year?

I’m writing this especially for you!

Let me start by saying that I am a realist and agree that we shouldn’t give ourselves a hard time for splurging sometimes. The holidays are a time of overwhelming temptations. I get it! However, if your New Year’s resolution is to lose weight and get in better shape, then over-doing it too much is really setting yourself up for failure. I’m not saying it’s impossible, but I am saying that, quite simply, the less weight you gain before January 1st, the less weight you have to lose.

Being moderate over the holidays is easy to say, more challenging to do. That’s why I wanted to come up with a list of healthy holiday recipes that will make everyone happy, especially yourself in the new year! Filling yourself up with yummy yet healthy dishes will make less room on your plate for those dishes that will contribute to packing on the pounds. So many traditional holiday dishes (vegetarian and some vegan ones included) are stuffed with bad fats/oils, highly processed grains, and refined sugars. The good news is they don’t have to be in order for dishes to be satisfying and delicious! Take a look at my list of top healthy holiday recipes to either follow or get ideas to create your own special recipe. Adding new traditions to the holiday table is a great thing, and you will convince your family and friends to agree when they give your dish a try!

  1. Crustless Mushroom and Chive Quiche from Kirsten Mitchell @veganfueledfitnesscrustless mushroom and chive quiche
  2. Crispy Smashed Potatoes with Avocado Garlic Aioli from Oh She Glows!smashed potatoes with avocado garlic avioli
  3. Glazed Lentil Walnut Apple Loaf from Oh She Glows!Glazed lentil walnut apple loaf
  4. Ridiculously Delish Roasted Brussels Sprouts  (from my new book, The Six Weeks to Sexy Abs Meal Plan!)Brussels-Sprouts-Thanksgiving
  5. Vegan Cornbread from The Pretty Beevegan cornbread
  6. Vegan Green Bean Casserole from Oh She Glows!vegan green bean casserole
  7. 1 Bowl Apple Gingerbread Cake from The Minimalist Baker-Apple-Gingerbread-Cake-with-Vegan-Cream-Cheese-Frosting-1-bowl-easy-and-SO-tasty-vegan-gingerbread-cake-christmas
  8. Silk Chocolate Pie from Making Thyme for Health Silk-Chocolate-Pie-vegan-and-gluten-free
    Feel free to share your favorite vegan, healthy holiday recipes as well! Happy Holidays!!!

 

Roasted Golden Beet and Quinoa Salad with Citrus Vinaigrette

Roasted-Beet-Quinoa-Salad

A holiday menu featuring quality… not quantity is a delicious and classy way to lower holiday stress.

Callicoon Kitchen’s Roasted Beet and Quinoa Salad with a Citrus Vinaigrette is the perfect vegan dish to inspire this new tradition.

Ingredients:

  • 8 shallots
  • 3 golden beets
  • 1 ½ c cooked quinoa
  • 1 ½ c cooked baby black lentils
  • 2 Clementines chopped
  • Handful raw unsalted pistachios
  • 2 tbsp balsamic vinegar
  • Pinch salt pepper
  • ½ c fresh mint chopped
  • 2 tbsp extra virgin olive oil plus extra for drizzling

Citrus Vinaigrette

  • Juice and zest of ½ lemon
  • Juice and Zest of ½ orange
  • ½ c extra virgin Olive oil
  • ¼ c golden balsamic Vinegar
  • ½ tbsp granulated sugar
  • ½ tsp kosher salt
  • ¼ tsp black pepper

Directions

Preheat oven to 400 degrees. Peel and halve shallots then toss with balsamic vinegar and olive oil. Place on a foil lined baking sheet and cover with foil. Bake 20 minutes then uncover and bake additional 15 minutes then remove from oven and set aside.

Cut greens from beets leaving about 1 inch of stem on the top then rinse well under cold water. Place cleaned beet on foil and drizzle with olive oil and a pinch of Kosher salt. Wrap up in foil and bake for approx.. 45 minutes (larger beets may take a little longer.) Pierce beet with a sharp knife ..when knife goes through without resistance the beet are fully cooked.. Remove beets from oven and let cool. Once cool peel outer layer of beets and dice.

While shallots and beets are in the oven cook black lentils and quinoa per package instructions and set aside.

To prepare Citrus Vinaigrette combine all ingredients in a bowl and whisk well until combined. Be sure to whisk again prior to use.

In a large mixing bowl combine quinoa, lentils, beets, shallots, Clementines, mint and pistachios and mix to combine. Pour dressing over the salad and mix well. Salt and pepper to taste. Serve on a white platter and garnish with sliced pear s and crushed pistachios. Enjoy!

Tips:
You can use only quinoa and/or black lentils if needed. Substitute walnuts or pecans for pistachios as desired.

Check out www.callicoonkitchen.com to watch Ron prepare the dish!

Butternut Squash Bisque

Vegan-butternut-squash-bisque

Welcoming in the fall with this seasonal spectacular Butternut Squash Bisque easy vegan recipe.

When the days get shorter and the birds head south, staying fit mentally and physically can really be a challenge. This creamy, simple, satisfying butternut squash bisque will not only elevate your mood but also nourish you the right way so you can take back the day. This easy vegan recipe is perfect for a quick weeknight meal or as an elegant first course to dress up your holiday table.

Butternut Squash Bisque

Serves 4

Ingredients:

  • 4 tbsp olive oil
  • 1 organic butternut squash
  • ½ Vidalia onion
  • 2 carrots
  • 2 c vegetable stock
  • 1 c water
  • ¼ tsp ground nutmeg
  • 6 whole cloves of garlic
  • ½ c unsweetened almond milk

Directions:

Preheat oven to 400 degrees.

Use tip of a knife to poke small holes around outer edge of squash then microwave on high for 3 minutes (this will to soften exterior of squash.) Allow squash to cool then slice off top and bottom then cut in half and remove seeds. Using a peeler remove the outer skin. Cut squash into 1-inch cubes.

To a large mixing bowl add cubed squash, 6 cloves of garlic, 3 tbsp olive oil and salt and pepper to taste. Combine together then spread on a baking sheet covered with aluminum foil. Bake for 30 minutes then remove from oven and set aside.

Dice onion and carrots. Heat a few tbsp of olive oil in a large soup pot over medium heat. Add carrots, onion and nutmeg and mix well, stirring occasionally, cook for 8 -10 minutes. Add squash and cook for an additional 5 minutes (you can add a small amount of water if mixture gets too dry.) Then add vegetable stock and water and bring to a boil and then reduce to simmer 8-10 minutes.

Remove pot from heat. Use an immersion blender (regular blender or food processor will also work) to blend soup mixture until smooth texture. Thin with water if necessary. Stir in almond milk then salt and pepper to taste. Return to stove to heat soup (do not boil) then ready to serve… enjoy!

Tips:
Garnish with ground nutmeg or cinnamon. Can also top with chopped pecans or other nut.
Serve as a light dinner or an elegant first course at your next dinner party.
Check out www.callicoonkithen.com to watch Ron prepare the dish!