Category Archives: Vegetarian

Peanuts & Berry Overnight Greek Yogurt Pick Me Up


Mason jar madness, these containers are too cute not to use for everything. I recently found a steal on vintage Ball jars at an estate sale. Garage saleing and picking is another one of my favorite past times. Buying more jars, just means more fun things to make in the perfect portioned food vessels. 

I have to admit that Plain Greek yogurt is one of my all time favorite proteins and when I put it in a mason jar it makes it ten times more enjoyable. I’m not sure if it is the seethrough glass, the sealable lid, the reusable container, or the fact it reminds me of canning vegetables and jam with my grandma. 

Serving size: one just for me (I am not a good sharer)



Ingredients: 

1 pint size mason jar

1/2 cup Plain Greek Yogurt

2 tablespoon of unsweetened vanilla almond milk

1 1/2 teaspoons of chai seeds

1 teaspoon of ground Vietnamase cinnamon

2 tablespoon of peanut butter flavored protein powder 

1 cup blueberries (fresh or frozen)

10 peanuts, spilt

Directions:

1. Place the first 5 ingredients in the mason jar and mix with a mini spatula. 

2. Top the yogurt mix with the blueberries. Finish with sprinkling the peanuts. Place the seal & lid on the jar. 

3. Place the jar in the refrigerator overnight. 

4. Before enjoying give the jar contents a good stir. 

Protein Packed Powerhouse Granola Bars

Today we have our monthly Nutrition Support Team meeting. The meeting is at noon, I always like to come prepared with a snack or treat of some sort. These are super packed with plant based protein! Bonus is these are no-bake for this fabulous hot July day! No need to turn on your oven and make it any hotter. 

This recipe yields 16 bars

Ingredients:

1/2 cup slivered almonds

1/4 cup milled flaxseed

1/4 cup sesame seeds

3 tablespoons of chia seeds

1 1/2 cup of quick oats

1 teaspoon apple pie spice

1/4 teaspoon of kosher salt

1 cup creamy cashew butter ( I am fairly excited I found this nut butter at ALDI)

1/2 cup honey

1 teaspoon pure vanilla extract

Pre-directions take a 9 x 9 baking dish and line it with parchment paper make sure to allow for some of the paper to overlay on the sides. This step will help you pull out the bars for easy cutting. Set aside.

Directions:

1. Take the first eight ingredients and mix them in a large bowl. Set aside. 

2. Place peanut butter and honey in a large microwavable safe glass bowl. Place in microwave in 30 second intervals. Stir between each intervals until soft and creamy. Add in the vanilla and stir to incorporate. 

3. Take the dry ingredients and add them to the creamy cashew butter mixture. Fold to incorporate all the ingredients together. 

4. Take the granola bar batter and add it into the prepared 9 x 9 baking dish. Take an extra piece of parchment paper and press it into the top to evenly distribute the batter this will allow for a nice even distribution of your batter for your protein bars.

5. Cover the bars with saran wrap in the baking dish. Place in the refrigerator for a few hours or overnight. This step will allow them to firm.

6. Remove the bars utilizing the parchment paper access from the sides. Place on a cutting board and cut into 16 bars. Now you can either individually wrap and freeze to pack them lunches or take to your next meeting. Keep these granola bars chilled or frozen for best results and optimal taste.

Mini Mediterranean Kalamata Olive & Spinach Frittatas

These mini frittatas are just what you need to get you going in the morning. These tiny protein powerhouses are full of vegetables and flavor. Today was day two for the Vintage Grand Prix Car festivities and I sent these along with my husband to fuel up the drivers for the event. They bite size egg muffins are the perfect size for dinning on the run and freeze well if you want to enjoy them longer than a week. 
This recipe yields 10 mini frittatas

 

Ingredients:

Cooking Spray

1/4 cup of red onion, chopped

3/4 cup of red bell pepper, chopped

1/4 cup kalatata olives, pitted and chopped

2 cups of fresh spinach

1 teaspoon dried oregano

1/2 cup skim milk

3 whole eggs

3/4 cup egg whites or 6 egg whites

1/4 cup of fat free or reduced fat feta

1/4 teaspoon cracked fresh pepper

Directions: 

1. Preheat oven to 350 degrees. Cooking spray line vessels in a standard muffin tin. I used stoneware for this recipe which generally requires longer baking time.

2. Heat sauté pan to medium heat, cooking spray the pan, once the pan is ready, add onions,& peppers. Cook on medium heat for 2 minutes. Add spinach, oregano and olives. 

3. In a large separate bowl whisk together the pepper, skim milk, eggs, egg whites, and feta. Set aside. 

4. Once the spinach has wilted take the cooked vegetables and add them to the egg mixture. Whisk all the ingredients together. 

5. Take a 1/4 cup measuring cup and add the batter to the prepared muffin tins 1/4 cup at a time. Place the muffin tin in oven and bake for 20 to 25 minutes. Using the stoneware pan this recipe did take 25 minutes. Remove the frittatas from oven when internal temperature reads 160 degrees. Allow the frittatas to cool slightly before removing from the pan and enjoy alone or on a toasted English muffin. 

Enjoy!

Tri-Color Quinoa


I love quinoa! This Tri-Color Quinoa goes well with just about any dish. I make it in bulk on the weekends and serve it up with most of my lunches or dinners during the week. Add it to beans, salads, place onto of portobello mushrooms, stuff peppers with. Really you can use it just about anywhere you typically use rice. I prefer it over rice because of it’s nutty flavor and fluffy texture. Quinoa provides more protein than traditional grain products. A 1/2 of cup uncooked quinoa provides 8 grams of protein.

Ingredients:

1 cup of dry (rinsed through a strainer) Quinoa (I like the tri-colored but you pick your favorite)

2 cups of water

1 tsp of Penzey’s Vegetarian Soup Base

1 tsp of Pasta Sprinkle (or Italian seasoning)

1 tsp Roasted Garlic Powder

Directions:

  1. Place a 2 quart pan on a burner with vegetable base, garlic powder, water & quinoa on high. Allow the quinoa to come to a boil.
  2. Once the quinoa is boiling, decrease the temperature to simmer and place lid over pan.
  3. Allow the quinoa to simmer for 15 minutes with lid on. After 15 minutes have elasped check to see if the grain is fluffy and no water remains.

Spiced Zucchini & Date Muffins

 

 

 

Zucchini is a vegetable I know I could not live without. You can make just about anything with this adaptable vegetable.  I don’t know if it is because growing up we always had it in the garden and we baked it and cooked it every which way we could (Zucchini Stuffing, Zucchini Pancakes, Zucchini Fries, Zucchini Sweet Pickles, Zucchini Quiche, Zucchini Mock Apple Pie).  There is something about when it is baked with all my favorite spices, I find comfort in the memories created by my grandma and mom from growing up. If you grow zucchini in your garden, I am sure you know what I am talking about. And if you do not, I recommend you try to grow this summer vegetable. Summer squash is probably one of the easiest vegetables to grown; however, it will take over your garden so beware.

Today my grandpa and dad are coming down to the city to go to my husband and I’s favorite car show Vintage Grand Prix. I made these muffins to eat as we travel to the event. My husband this year is driving one of the minis for the track rides. I also sent him some to enjoy while he works hard at volunteering for the event.

Pre-Directions: Preheat oven to 400 degrees. Cooking spray with cooking spray 18 muffin tins with paper liners. 

Ingredients:

1/4 cup unsweetened applesauce

1 cup of liquid egg whites (or 4 eggs lightly beaten)

1/4 cup canola oil

2 tablespoons flaxseed, milled

1 1/4 cup of sugar

1 1/2 cup whole wheat pastry floor

1/2 cup quick oats

1 cup AP flour

1 teaspoon of kosher salt

1 Tablespoon of baking powder

1/2 teaspoon Chinese 5 spice

1/2 teaspoon ground Vietnamese cinnamon

1/2 cup walnuts, chopped

1/2 cup dates, chopped

1 1/2 cup of shredded zucchini (not peeled)

This recipe yields 18 muffins using a number 16 scoop

Directions:

  1. Place the first 5 ingredients (applesauce, oil, flaxseed, sugar,& egg whites) into a large bowl. By hand whisk the ingredients together and set aside.
  2. Take the next 7 ingredients (flours, oats,salt, baking powder, & spices) into a medium bowl whisk together to blend thoroughly.
  3. Add the dry ingredients into the wet ingredients prepared batter. Fold together by using a rubber spatula.
  4. Lastly add the zucchini, dates, and walnuts into the batter. Fold these ingredients into the batter. Be careful not to over mix.
  5. Portion the batter into the prepared muffin tins using a number 16 scoop.
  6. Bake for 16 minutes at 400 degrees, rotate half way through or they might start to burn on the bottom. Check to see if they are done by using a toothpick and if when you insert the toothpick into the muffin and it comes out clean or with dry residue remove from the oven. Allow to cool in the tin for 1 minute and carefully remove the muffins from the tin  (caution the pan will still be hot) and allow to cool the remainder of the way on a wire rack.
  7. Enjoy!

Roasted Cauliflower Rice

 

 

 

IMG_8283Cauliflower rice is a fairly new concept, well everything cauliflower replacing traditional grain products is all the rage. But this idea is not the first time cauliflower has replaced a traditionally starchy food at the dinner table. I can remember 20 years ago, my mom making cauliflower mock mashed potatoes when I was growing up.  When everyone was low carb and loving it.  I love whole grains please don’t get me wrong. I eat whole grains daily, matter of fact several times a day. Whole grains are superfoods, rich in many vitamins, minerals, and fiber.

I strongly advocate for incorporating more vegetables into any diet. Actually, everyone can use a more vegetables in their lifestyle.  Cauliflower rice is one way of sneaking in (aka increasing) vegetables into you and your families meals . Switching out regular rice and substituting it with cauliflower rice can significantly decrease the calories in a dish as well.   This rice recipe is something you have to try! One of my colleagues has me hooked. I love this side dish. You will eat half a head of cauliflower in a sitting and not even bat an eyelash.

 

Ingredients:

1 large head of cauliflower

Salt to taste

1/4 Teaspoon of  Black Pepper

1 & 1/2 Teaspoons of Roasted Garlic Powder from Penzey’s

Low Sodium Soy Sauce (optional)

Directions: 

  1. Preheat oven to 400 degrees. Line a half sheet pan with parchment paper. Set aside
  2. Prepare a food processor with the grater attachment. Take the cauliflower feed it through the top using the plastic plunger. Pour the shredded cauliflower onto the baking dish evenly.
  3. Sprinkle with roasted garlic, pepper, & salt and mix. Bake at 400 degrees for 30 minutes or until the rice starts to brown.Every 10 minutes, toss the “rice” with a spatula.
  4. Enjoy!

Grandma’s Zucchini Bread Mini Loaves

 

Zucchini season is here!!! We picked our first zucchini out of our garden Monday! Hurrah!! This recipe is a spin off my grandmother’s zucchini bread recipe.  I made these mini loaves the other day for my coworkers. Everyone loved them! The only bad thing is, I gave them all away….Good news we have oodles of zucchini coming in so more recipes to follow.

Ingredients: 

1 cups of AP flour

1 cup whole wheat pastry flour

1-1/2 cups sugar

3 eggs

2 tsp ground Vietnamese cinnamon

1 tsp pure vanilla extract

1/2 cup canila oil

2 TB ground flaxseed

1/4 cup unsweetened applesauce

3/4 cup walnuts, chopped (optional)

1 tsp salt

1 tsp baking soda

1/4 baking powder

2 cups of finely shredded zucchini (not peeled)

Directions:

Preheat oven to 350 degrees and coat mini bread loaves pan with cooking spray. I used pampered chef stoneware mini bread pan for this recipe. By hand with whisk beat eggs, add oil, applesauce, sugar, vanilla, & mix well. Add zucchini with dry ingredients. Fold in nuts. Mix well. Pour into 4 greased loaf pans at 350 for 30 minutes or toothpick comes out clean.

Tip: Not everyone in my office likes nuts so I just took a handful of chopped nuts and added them into the batter after I portioned out the batter into the molds . I mixed the nuts in using a small rubber spatula.  

Tri-Color Spelt Lemon Rotini

This was a quick throw everything together kind of dinner tonight. We can call it Meatless Fast Dinner Friday! Bonus I received this free box of pasta from Natures Legacy this past week at work! I like how this spelt pasta only takes 5 minutes to cook! I love saving time in the kitchen. 

Ingredients:

Cannelloni Beans, 1 can rinsed and drained 

1 box 8oz  of  Tri Color Spelt Ronini

1/3 cup shredded Parm Cheese

1/4 tsp red pepper flake

2 TB olive oil or canola oil

1 small zucchini quartered and chopped 

4 extra large garlic cloves, chopped finely

Cracked Red Pepper to taste

2 tb  fresh lemon juice

1/4 tsp lemon zest

4 fresh basil leaves, chopped
Directions:

1. Cook pasta according to packaging. Strain and set aside.

2. In a sauté pan, sauté up the olive oil and garlic. Cook the garlic until lightly browned. Add in the zucchini, sauté until it reaches your desired texture. I prefer my zucchini more firm than soft, so I only cooked mine for a minute or two. Season with freshly ground pepper to taste. 

3. Once the zucchini has Reached the tenderness you desire add in the beans and cooked pasta. Sprinkle the zest and pour in the lemon juice over the pasta.  Stir well with rubber spatula. 

4. Fold in the parm cheese, and lastly season with red pepper flake and garnish with basil.

Enjoy! 

Zippy Black Bean Salad with Tajin & Radishes

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Yesterday my husband and I had our families over for a Father’s Day picnic! We had a wide spread lunch with all kinds of summer time favorites. My husband smoked a pork shoulder over night for pulled pork carnitas. My mom made her famous mac salad, my mother-in-law made her famous sheet cake, & potato salad, my grandma lee made her calico beans.  We also had some other favorites like rhubarb pie, coleslaw, jalapeño cornbread.

It was a beautiful day for a picnic. Even though all of boys love meat, there were a few of us at the picnic who are herbivorous aka vegeterians. The other day, I made a few pounds of dry black beans in the pressure cooker and had some leftover for this colorful zippy salad.

 

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One of the vegetables both my husband’s dad and my dad love are radishes so I thought I would incorporate these into the salad as well.  Let’s face it my dad and my husband’s father are from the ever so popular “meat and potato” lovers generation. Any way I can get the men to eat vegetables in our family is a plus!

This salad is quick and easy and only takes a few hours to marry the ingredients together in the refrigerator.

 

Ingredients:

2 cups of black beans

1 cup of chopped celery about two stalks

1 TB apple cider vinegar

2 TB lime Juice (1 small lime)

1/2 cup Orange Bell Pepper, Chopped (about a half of a medium)

1/2 cup chopped red onion (about a 1/3 of a large onion)

1 green onion chopped

1/2 tsp to 1 tsp of Tajin

2 cloves of fresh garlic, chopped

1 cup of mini Kumato Tomatoes, cut in half

1/2 cup of radishes (sliced thin with mandolin) about 4 radishes

1/4 cup of chopped fresh cilantro

1/4 cup of chopped fresh chives

salt and pepper to taste (I like a lot of pepper 1 tsp); I did not add salt to this dish since my grandfather is on a low sodium diet and well we could all use a little less salt in our diets).

Directions:

  1. In a small bowl mix the apple cider vinegar, lime juice, tajin, garlic, salt & pepper. Set aside.
  2. In a large bowl mix together the remainder of the ingredients. Pour the prepared liquid dressing over the vegetable blend. Using a spatula fold gently the ingredients together. Place a sealable lid on the bowl and allow the ingredients to marry for several hours in the refrigerator prior to serving.
  3. Before serving fold the ingredients together one more time.
  4. Enjoy!

**** Caution there will not be many leftovers*******

 

 

Rhubarb Almond Spiced Coffeecake

 

IMG_8366We harvested our rhubarb last weekend and my grandpa also recently gave me several pounds as well. I love spring time when my rhubarb comes in ready to harvest with little effort and minimal upkeep.  My husband & I  spent yesterday morning cutting up the rhubarb in the food processor and storing the vibrant vegetable in ziplock bags either in 1-2 cup batches or 5 cup batches for pie and cakes. Rhubarb freezers so well,  I find such pleasure in being able to enjoy the rhubarb all year long.  

IMG_8264

We now have 5 rhubarb plants, and my grandfather has about 50-60 plants. He has so many he sells them to the local farmers market. I hope to one day do the same. He has such a green thumb! I am so proud of him, he is going to be recognized in the next few weeks for his garden in my home town’s Tribune Paper.

This picture below is my grandpa and I,  in front of my husband & I’s garden this year. Every fruit and vegetable in our garden is from my grandpa’s greenhouse he received for Christmas.

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Cake Ingredients:

3 cups of whole wheat pastry flour

1 tsp high quality vanilla extract

1 tsp ground mace

1 tsp ground Vietnamese cinnamon

1 tsp ground Chinese 5 spice

1/3 cup slivered almonds

5 cups of rhubarb chopped

1 cup liquid egg substitute (or 8 egg whites)

3/4 cup canola oil

1 tsp kosher salt

1 tsp baking soda

2 tsp baking powder

1 1/3 cup granulated sugar

Cinnamon Swirl 

2 TB cinnamon sugar

Directions: 

  1. Preheat oven to 350 degrees. Heavily cooking spray a bunt pan. Set aside
  2. In a medium bowl mix together thoroughly the flour, baking soda, baking powder, salt, & spices. Set aside.
  3. In a stand mixer beat the egg whites and sugar together on high speed for a minute.  Decrease the speed to low and add in oil and vanilla.
  4. Continue the mixer on low speed, gradually add the flour into the wet batter (I like to do this either by large spoon or a half cup measuring cup). Mix until no dry residue remains.
  5. Gently fold in the rhubarb and almonds.
  6. Pour about half the batter into the greased bunt pan. Sprinkle the cinnamon and sugar evenly on-top of the batter. Pour the remaining batter on-top of the cinnamon layer.
  7. Bake the cake in the oven at 350 degrees for 60 minutes. I used a stoneware bunt pan, so baking times can differ. Be sure to check the cake with a cake tester and verify to see if the tester comes out clean without signs of wet residue.
  8. Remove the cake from oven and place the bunt pan on a wire rack and allow the cake to cool in the pan for at least 10 minutes before inverting and removing the cake to cool the remainder of the time on wire rack.
  9. Enjoy