Tag Archives: vegetarian

Quinoa and lentil Italian veggie hash

Our breakfast this morning…it was incredible!

Quinoa and lentil Italian veggie hash

Servings:  ~6

  • 1 cup (192 g) lentils (red, green, brown, or beluga)
  • 3-4 medium carrots (peeled if not organic), each cut into 1 inch pieces
  • 2 cups (235 to 475 ml) water for the lentils.  1/2 c for the quinoa.
  • 2 tablespoons (28 ml) coconut oil
  • 1 small onion, chopped
  • 1 red bell pepper, cored, seeded and chopped
  • 6 oz portobello and/or crimini mushrooms, chopped
  • 4 cloves garlic, crushed or minced
  • 2 jars of your favorite red pasta sauce.  I use Bertolli’s organic Tomato and Basil
  • 1 c shredded parmasean cheese or nutritional yeast (optional)
  • 1½ t. dried oregano
  • 1 tablespoon (2 g) dried basil
  • ½ teaspoon red pepper flakes or crushed dried chilies or more per your taste
  • 1 cup (87 g) quinoa, rinsed well
  • 2 T dry red wine (optional)
  • 2 T basalmic vinegar
  • Salt and pepper, to taste
  • Eggs, over easy or cooked as you like
Instructions
  1. Add the lentils, carrots, and 2 c water to a large soup pot. Add a dash of salt and/or hot pepper flakes to the pot if you want to flavor the pot a little.  Turn the heat to high, cook until the mixture is simmering, and then decrease to low and cover. Cook 20 minutes, stirring often to keep the lentils from sticking to the pan.

  2. While the lentils cook, heat the coconut oil in a saute pan over medium heat. Add the onion and saute until translucent, about 5 minutes. Then add the bell pepper and garlic and saute for 1 minute.  Add the mushrooms, garlic, basil, oregano, hot pepper flakes, and basalmic vinegar and sautee for another 5 minutes.  Stir in the 1 jar of pasta sauce and red wine (if using) and simmer on low another 20 minutes.

  3. Add the quinoa, 1 jar of pasta sauce, and 1/2 c water to the lentil/carrot pot.  If there are any seasonings that you would like to add, do it now.  More garlic?  More basil or oregano?  Turn on medium high and bring to a light boil.  Turn down the heat to low, cover, and simmer for about 20-30 minutes, until the quinoa is done.  If using cheese or nutritional yeast, stir it in when there is about 5 minutes left to cook.   Be sure stir occassionally as this cooks to keep it from sticking.

  4. Cook the eggs over easy or according to your preference when the quinoa/lentil mix is about done.

  5. To serve:  Place a big scoop of the lentil/quinoa ‘hash’ in a large dish.  Place a large spoonful of the veggie sauce/mix on top.  Add the cooked eggs on top.  Garnish as you like.

  6. Eat and enjoy!

 

Green juice smoothie

YUM!

YUM!

This crazy colored, nutrient-dense, frosty beverage is one of my favorite ways to start the day!

Slightly sweet, just-frosty-enough, this smoothie will power you through a full morning, and then some!

ENJOY!

Green juice smoothie

  • 4 oz favorite juice or coconut water (I usually use fresh juice–kale, cucumber, celery, ginger, beet, carrot, apple, orange)
  • 1 banana (frozen banana works great here to make this even more frosty)
  • 2-3 cups kale (I use a mix of kale, beet greens, and spinach)
  • 1 c frozen berries (I used peaches and raspberries this morning, but love this with frozen blueberries) 

    Vitamix ready to go!

    Vitamix ready to go!

Blend until smooth.

 

Quinoa and cranberry breakfast muffins

Warm from the oven!

Warm from the oven!

Fire up the oven and get ready to whip together an incredibly moist and delicious muffin!

This muffin is my take on the Quinoa breakfast cakes you sometimes find at Mama Jeans.  I got lucky and nailed a copycat on my first attempt!

I love this new recipe and am sure I will be serving this muffin on a fairly regular basis here at my house.  I might even bring some samples into class sometime soon!  Sound good?  No, it sounds GREAT!

ENJOY!

Quinoa and cranberry breakfast muffins

Makes about 14 regular sized muffins

  • 1 1/2 c quinoa flakes
  • 1/2 c tapioca flour
  • 1/2 c gluten-free all-purpose flour
  • 1/2 c almond meal
  • 3/4 c shredded coconut (I used unsweetened)
  • 1 c succrant
  • 1/2 t salt
  • 1 t xantham gum
  • 1 t Chinese or Vietnamese cinnamon
  • 1 c grated carrots
  • 1/4 c maple syrup or organic agave nectar (honey might work as a substitute)
  • 1/4 c orange juice (I used freshly squeezed)
  • zest from 1 small orange
  • 2 eggs
  • 1/2 c dried cranberries
  • 1/4 c coconut oil
  • 1/4 c butter (if you don’t want to use butter, use an extra 1/4 c coconut oil–for a total of 1/2 c of oil)
  • 1 t vanilla extract
  • 1 t almond extract

Preheat oven to 350 degrees F.

Mix together the dry ingredients in a big bowl.  In a separate bowl, mix together the wet ingredients.  Add cranberries to the wet and mix in well.  Combine the wet with the dry.  Let the batter sit to rest for 5 minutes, or so. The batter will be pretty thick.  Spoon the batter into a greased muffin tin and bake for 25 minutes, or until a toothpick comes out clean.  

Serve with a big glass of almond milk and/or a cup of your favorite tea or coffee!

 

My Zucchini Casserole

Zucchini Casserole.  Fresh out of the oven

Zucchini Casserole. Fresh out of the oven

It is easy.  It is healthful.  It is breakfast, lunch, and/or dinner!  It is my zucchini casserole!

I found this PIN on Pinterest and knew I needed to give this zucchini recipe a try.  It worked out great last night, as I had everything that I needed sitting in the fridge waiting to be part of this dinner.  So with a few of my usual modifications, I whipped this brilliant dish together in no time.

The house smelled soooo good as I waited for the casserole to finish cooking.  When I pulled it out of the oven it was easy to admire the bubbly goodness of the dish.  I have to admit, waiting for it to cool was almost maddening though, it smelled THAT good!

Most importantly, there is the flavor.  Make sure you use organic, ripe tomatoes!  Sliced and cooked over the top like this, they add a huge amount of natural sweetness to the savory casserole.  The nuttiness of the gluten-free, almond crust pairs just beautifully with the bright, acidic lemon juice and herb-crusted, browned zucchini.

I just finished a BIG bowl of the leftovers.  OMG, It was so tasty, I am temped to eat more!

You have to try this one soon!  I just know you are going to love it!

Zucchini Casserole

Serves 5-6

Almond Meal Crust

  • 1 1/2 c almond meal
  • 1/4 c EVOO
  • 1/2 t salt
  • 1/2 t baking soda
  • 1 T water 
  • Sprinkle chipotle pepper flakes and a super tiny bit of stevia before cooking, optional

Preheat oven to 350 degrees F.  

Grease a casserole dish.  

Mix together all ingredients into a medium bowl.  Press the mixture into the bottom of the casserole dish.  Bake for about 20 minutes.  Remove from the oven and let cool.

Casserole

  • 2 # zucchini, sliced.  You could also use yellow squash here.  
  • 1 T EVOO
  • 4 cloves garlic, crushed
  • chipotle pepper flakes, to taste
  • 1 t marjoram
  • salt and pepper, to taste
  • sprinkle of dill 
  • 8 eggs, mixed well
  • 1 bunch green onions, chopped
  • 2 c baby kale mix, chopped (I use the organic mix from Sam’s – baby kale, spinach, beet greens, carrots)
  • 2 T lemon juice or squeeze a 1/2 of a fresh lemon 
  • 1/2-3/4 c mix of feta and parmasean OR nutritional yeast flakes
  • 2 tomatoes, sliced
  • 1 t dried oregano

Make the Almond Meal Crust.  

As the crust is baking, begin to make the casserole.  

Add the EVOO and some chipotle pepper flakes to a skillet and warm over med-low heat.  Add the sliced zucchini.  Sprinkle the top of the zucchini with salt, pepper, dried marjoram and dill. Crush 1/2 of the garlic over the top.  Flip when the the first side has browned just a bit.  Crush the last 1/2  of the garlic over the top of the zucchini.  Cook until browned.  Set aside and cool.

In a medium bowl, stir the eggs and the green onions together.  Add the chopped kale mix and stir well.  

Add about 1/2 of the cooked zucchini on top of the almond meal crust.  Pour 1/2 of the egg/veg mix over the top.  Sprinkle with all of the cheese or nutritional yeast flakes.  Sprinkle with the lemon juice.  Top with the last of the zucchini and egg mix.  Place the tomato slices on top and sprinkle with the dried oregano.  

Bake for 40-45 minutes at 350, or until the casserole is cooked to your liking.  If you want it a little more brown on top, turn up the heat to vari-broil low (or just low broil) and cook for 2-3 minutes, until you like the color!  

Remove from the oven and let cool for 5 minutes.  Slice and serve! 

 

 

 

Lentil curry soup

Curry, lentil soup

Curry, lentil soup

After a bowl of this soup, my taste buds were doing a happy dance!

Seriously, the picture on this one does not do it justice.  It is thick, hearty, and we especially loved the richness of the coconut milk combined with the earthy and spicy curry!

This soup was so much better than any chili I have ever tried and perfect to warm my belly on a cold and snowy night.

Rumor has it, bad weather is moving in and temperatures will soon be dropping.  Why not try this one tonight?!

Do something different tonight.  Do something smart.  Do something that will make you feel good!  EAT THIS SOUP!

Lentil and curry soup

Serves about 6

  • splash of EVOO
  • 1 t chipotle pepper flakes
  • 1 yellow onion, chopped
  • 3 cloves garlic, crushed
  • 1 red bell pepper, chopped
  • 1 T ginger, grated
  • 1 jalapeno, frozen and grated OR minced
  • 2 T red curry paste
  • 2 T curry powder
  • 1/2 t cinnamon
  • 2 c red lentils
  • 6 c broth–veg or chicken
  • 1/2 c tomato paste
  • 1 can coconut milk
  • 2 T cane or coconut sugar
  • 1 c dry white wine (I use charles shaw, sauv blanc)
  • shrimp, optional (I use large, frozen raw shrimp)
  • salt and pepper, to taste
  • juice of 1 lime
  • cilantro
  • green onion, chopped

In a big stew pot, add a splash of oil, chipotle pepper flakes, and the chopped onion.  Cook over medium-low for 3-5 minutes, until they begin to soften.  Add the bell pepper, ginger, and garlic and cook for another 5 minutes.  Add the curry paste, cinnamon, and curry powder, stir in well and cook for 2-3 minutes.  Add the lentils, tomato paste, coconut milk, jalapeno, and broth and mix well.  Add the sugar, wine, and lime juice.  Allow to cook covered over low heat for 30 minutes or until the lentils have softened.  Uncover and continue to cook until the soup has thickened to your desired consistency.  If you are adding shrimp, do that now and cook until they are done–about 10 more minutes.  Taste the broth and adjust seasoning as needed (salt, pepper, etc).  Serve with a generous garnish of cilantro and green onion.

 

 

 

Orange almond cake

Cake with dark chocolate drizzled over the top

Cake with dark chocolate drizzled over the top

Loaded with protein and lots of delicious flavor, this gluten-free, dairy-free cake is a really fantastic way to end a beautiful dinner.

Succrant is an unprocessed cane sugar that reminds me a bit of brown sugar with a hint of molasses flavor.  It is available in bulk at Momma Jeans.  I think it makes this cake a standout, but if you don’t have it in your pantry, just use regular cane sugar.

Try a piece of this moist, nutty, yet sweet cake after you have finished a big bowl of my Lentil Curry soup!

Orange almond cake

Serves 8-10

  • 2 1/4 c almond meal
  • 6 eggs
  • 2 organic tangerines, peeled and seeded
  • 2 small organic oranges, peeled and seeded
  • 1 t vanilla or almond extract
  • 1 1/2 t double action baking powder
  • 1 c succrant (you can use up to 1 1/2 c if you want a sweeter cake)
  • dark chocolate, melted (optional) or icing of choice

Preheat oven to 320 degrees F.

Put the almond meal and fruit in the blender (or food processor) and mix for 1 minute or so, until the oranges have been pureed.  Add the succrant, baking powder, eggs, and vanilla.  Blend until well mixed.

Grease a springform pan and fill with the batter.

Bake for 40-45 minute, or more to cook through.  

I drizzled melted chocolate over a piece for the pictures.  For the remainder of the cake, I just spread the melted chocolate over the cake, kind of like a frosting.  I gave it some time in the fridge to harden before serving.

Perfectly cooked!  Topping added later!

Perfectly cooked! Topping added later!

 

 

Blueberry juice smoothie

Blueberry juice smoothie

Blueberry juice smoothie

Breakfast this morning…

Enough said!

Blueberry juice smoothie

Juice your favorite veggies and fruit.  My favorite mix is this:

  • ginger
  • beet
  • celery
  • cucumber
  • kale (this is the organic mix that I get from Sams–beet greens, spinach, carrot, baby kale)
  • apple
  • tangerine

For the smoothie you will also need

  • More kale mix
  • Frozen blueberries

Pour this into your vita-mix or blender (reserving some to drink!).  Add a big handful of kale and about a 1-1/2 c frozen blueberries.  Blend to smoothie consistency.  

Bubbling up with good energy!

Bubbling up with good energy!

Drink and enjoy!

 

Uncheese cheese sauce

Nutritional yeast flakes

Nutritional yeast flakes

Andy and I spent about 2 years eating a 90% vegan diet (well, 100% at home anyway).  We are now what we like to call flexitarians, but most of our meals are vegetarian or vegan and loaded with fruits and vegetables.

Oh, it has been so much fun learning new ways to cook, enhance flavors, and combine foods for maximal nutrient consumption and enjoyment through our meat limiting diet!

Early on, we discovered Isa Moskowitz and her amazing vegan cookbooks–she made the transition EASY.  Well, with the exception of cutting way back on cheese, that was NOT easy!  My hubby and I really dig cheese–hard, soft, stinky, earthy–doesn’t matter, to this day, we LOVE IT!

Look at that pretty uncheese sauce.  It is super nutty and a great replacement for regular cheese in most baked dishes.

Look at that pretty uncheese sauce. It is super nutty and a great replacement for regular cheese in most baked dishes.

Thankfully, through Isa we learned about nutritional yeast and what a great replacement it is for cheese. This crazy mustard-colored flake has a nutty, smoky, flavor that, when sprinkled on food or mixed with a dairy free milk (and a few other ingredients), tastes remarkedly like CHEESE!   Plus, it is low in calories, high in protein, and packed with micro and macro nutrients!

It is especially high in B vitamins which are responsible for lessening the cellular destruction caused by stress, treating anxiety and depression (synthesis of serotonin and norepinephrin), aiding memory and brain repair (synthesis of myelin), and many, many other critical functions in the body.  In summary, 2 TBSP of nutritional yeast provide a whopping 640% RDI Thiamin (B1), 570% RDI Riboflavin (B2), 280% RDI Niacin (B3), 480% RDI B6 (myelin synthesis, 60% RDI folate (B9), 130% RDI B12 (check the label, this is an additive and will vary by product).  Keep in mind that B vitamins are water soluble and not stored in the body (like A, D, E and K-our fat soluble vitamins), so unless your body can make them (like B5 and B7. which are made in the intestines), you NEED to eat them often (every day) to maintain levels that support good health.

More than likely, you can buy nutritional yeast at your local market or Whole Foods in the health foods or bulk foods section.  It is not expensive and adds a ton of great flavor (even if you are still using cheese) to about any dish.  Here at 488, we use nutritional yeast un-cheese sauce at every opportunity to replace cheese. It can be found in our lasagna, enchiladas, and casseroles.  We sprinkle it in flake form over pasta, steamed, or roasted vegetables to add an smoky flavor.  I haven’t tried it, but have read that it makes a nice topping for popcorn as well.  It’s utility is really endless, so why not buy a bag and give it a try!  I have a feeling you are going to love it!

Zucchini bites crusted with nutritional yeast flakes

Zucchini bites crusted with nutritional yeast flakes

Nutritional yeast un-cheese sauce:

  • 1 c nutritional yeast flakes
  • 1-1 1/2 c soy, almond or rice milk (adjust the liquid to your desired consistency)
  • 1 t soy sauce
  • 1-2 t dijon mustard

Combine all of the ingredients in a lidded bowl and shake well or in a regular bowl and stir

well.

I never measure the ingredients for my sauce, so play around with the ingredient amounts to make the best sauce for your palate!

You can cook in a sauce pan on low for 5-10 minutes to get a nice thick cheese-like sauce.

You do not need to cook the sauce if you are using it in a baked dish–it will thicken in the oven as it cooks.

Mexi-quinoa bake

All of that great color and good nutrition in one big bowl

All of that great color and good nutrition in one big bowl

Yum, yum,yum, yum, yum!

Thank you twopeasandtheirpod for inspiring me to make this awesome dish!  It is the healthful version of a serious enchilada casserole, sans the mountains of cheese and tortillas.

Quinoa is such an easy grain to work with, especially if you cook it for flavor!  All it takes is a little creativity and you can turn an ordinary dish into a masterpiece in no time.  This enchilada bake is such a brilliant example of that.

Instead of cooking the quinoa in water as the original recipe calls for, cook it in the enchilada sauce.  Oh, it is unbelievably good and makes this dish a standout!

The Mexi-quinoa bake is colorful, flavorful, healthful and pretty easy!  I love, love, love this one and know you will too!  It is going to be a cold and snowy weekend here in the Ozarks and all around the midwest.  Why don’t you try the Mexi-quinoa bake and keep your family warm–from the inside out!

You can see the nutrition yeast uncheese sauce on top!  So good!

You can see the nutrition yeast uncheese sauce on top! So good!

Mexi-quinoa bake

Serves 6-8

  • 1 1/2 c quinoa
  • 3 3/4 c enchilada sauce
  • 1 small yellow onion, chopped
  • 1 small red onion, chopped
  • 4 cloves garlic, crushed
  • 1 T EVOO (olive oil)
  • 2 bell peppers, chopped.  I like either red or orange for the sweetness they add to the dish
  • 2 cans black beans, drained and rinsed 
  • 1 lime, juiced
  • 1 1/2 c non-gmo organic frozen corn
  • 1-2 T ground cumin, to taste.  The more the better IMHO
  • 1 t chipotle pepper flakes, or more to taste
  • 1-2 c shredded cheese or uncheese cheese sauce (recipe to follow).   I like 1 c provel and 1 c uncheese cheese sauce.
  • salt and pepper 
  • 1 frozen jalapeno, optional.  
  • avocado, sliced
  • green onions, chopped
  •  cilantro chopped

Preheat oven to 350 degrees F.

In a saucepan, add 2 3/4 c enchilada sauce and the quinoa.  Stir well and bring to a boil.  Lower heat and cook until the sauce is absorbed by the quinoa and it is al dente–about 20 minutes.  Stir frequently to keep from sticking to the pan.

Set aside and let cool a bit.

Saute the garlic with the red and yellow onions in the olive oil over med/low heat for 5 minutes, until they begin to soften.  Let cool.  

Meanwhile, in a large bowl mix the beans, bell peppers, 1 c enchi sauce, cumin, chipotle pepper flakes, lime juice, cheese and/or uncheese sauce, 1/2 of the green onions (reserve the other 1/2 for a generous garnish), salt, pepper, and corn.  Add the quinoa and sauteed onion/garlic.  Mix well.  Taste and adjust the seasoning to meet your flavor requirements.

Coat a lasagna pan with some cooking spray.  Add the mixture.  Cook for 25-30 minutes.  Turn up the heat to vari-broil and leave in oven for another 2-3 minutes, just to brown the top a little.  

As you dish the enchilada bake, zest the frozen jalapeno over the top of each bowl for those who like a sprinkle of heat.  Serve with a healthy garnish of green onions, avocado, and cilantro.  Gluten free, non-gmo tortilla chips are a nice side for this dish.

ENJOY!!  

 

 

 

 

 

Ozark BUNs

My Ozark BUNS

My Ozark BUNS

This Ozark-made Vietnamese bowl is one of my very favorite ‘go to’ dishes.  This is on a regular rotation here at Yoga Belly.

The brown rice vermicelli noodles are bombarded by all sorts of delicious vegetables–steamed and fresh.  Mushrooms, onions (white and green), broccoli, carrots, bell pepper, squash, kale, cilantro, and green onions are topped with an acidic and bright lime vinaigrette sauce and chopped nuts (not shown).

It is super simple to whip together and loaded with flavor…my mouth is watering just thinking about it!  Last night we went all veggie with our BUNs, but adding shrimp is a great way to bump up the protein!  Sometimes I also add a big hit of chopped cashews to top off the meal, which provide a healthy fat (to help reduce inflammation) and and a big hit of tryptophan (just a small handful adds a whole lot of tryptophan) to boost our winter weary spirits!

The really great thing about this noodle bowl is how good you feel after you eat it–smarter, faster, stronger!  Ok, maybe that was more about my 90 minute power yoga class, but I did feel extra good last night!

Give My Ozark BUN a try and see if how it makes your body feel!

Here’s to feeding your belly well and loving every minute of it!

My Ozark BUN

Servings:  2

  • Rice Vermicelli noodles, enough for 2 servings.   Made according to package instructions.
  • Cooked shrimp, optional.  As much as you like in two servings of BUN!
  • Your favorite vegetables!  My choices this time were broccoli, kale, carrots, sweet bell pepper, yellow onion, green onion (for a heavy garnish), mushrooms, cucumber.
  • Lime Vinaigrette Sauce–recipe follows
  • Nuts, chopped–either peanuts or cashews, or both
  • Cilantro and green onions, chopped for a heavy garnish
Lime Vinaigrette sauce!

Lime Vinaigrette sauce!

Lime Viniagrette

Servings ~2

  • 2 1/2 T fish sauce
  • 3 T lime juice
  • 1/2 t + chili sauce (sriracha)–or more depending upon your tolerance for HEAT
  • 1 1/2 T garlic, minced
  • 1/2 t anchovy paste
  • 2 t ginger, minced
  • 3 T sugar
  • 1/8-1/4 c water

Mix all ingredients for the sauce into a small bowl.  

Steam the vegetables to al dente or as soft as you like.   Serve them over the pasta and garnish with the green onions, nuts, and cilantro.

Pour the lime vinaigrette sauce over the top of the dish and ENJOY the gorgeous, fresh flavor of My Ozark BUN!I can't get enough of this