Category Archives: fitness

Veggie Patties from Slow-Cooked Beans

I’d made a large batch of my slow-cooked beans (recipe on this site), and I thought it might be interesting to use some of them to make some veggie patties.  I’d just received a new CSA shipment that included some sweet potatoes, and the flavor of the beans mixed with the sweet potatoes seemed like it might be tasty.  It was, and here’s the recipe:

2 cups slow-cooked beans (from my recipe on here), 3 medium-sized baked/skinned/mashed sweet potatoes, 2 tbsp. Tahini, 1/4 cup sesame seeds, 1 cup each flax/Chia seeds, 1/2 cup #coachsoats 3 cloves crushed garlic, 1 finely chopped sweet onion, 1 tbsp. Westpoint Naturals vegetized sea salt, extra cumin/smoked paprika/pepper to taste (they’re in the slow-cooked beans, but you may want to add more). Mix well, shape into patties. Bake in a 400F oven on a baking sheet lightly coated with olive oil for about 15 minutes on each side.

I made the guacamole from my recipe on here as well.  The snap peas and strawberries were from my CSA shipment, too, and I had the English cucumber on hand.  I just served all of it platter-style.  The leftovers are great for snacking and/or more meals.
photo-183

Curried Cauliflower Soup

photo-181

The absolutely most savory and tasty soup ever! It was so simple to make, that I am just going to describe how I made it because I didn’t use a recipe, and it was a taste-as-you-go kind of effort.

I had a whole cauliflower that I washed and broke into small florets. Meanwhile, I sautéed over medium heat in a heavy soup pot about 3 tbsp. EVOO, one large yellow chopped onion, three chopped celery stalks, three finely chopped carrots, a fresh and finely chopped large tomato, about 5 finely chopped garlic cloves. After a few minutes, I added a generous amount of high quality yellow curry (about 3 tbsp), about 1 tbsp each of sea salt, freshly ground pepper, and ground cumin. Stirred, and then grated about 3 tbsp each of fresh turmeric and ginger, and added that to the mix, along with the cauliflower florets. I stirred all ingredients well, and let sauté for a few more minutes before adding about 6 cups of fresh filtered water. Brought it all to a boil, then simmered until the cauliflower was tender (about 25 minutes). Before serving, I added some baby bok choy, chopped, and some chopped cilantro. I garnished each dish with a little whole baby bok choy, and some fresh parsley and cilantro, as well as some freshly-squeezed lime and a little Tamari.

All of this can (and should) be modified to your own taste. The main thing is to use the different ingredients, all organic, and maybe modify the measurements according to what you really like. It’s all about experimentation. This one turned out very well, and I just loved it (and still have leftovers).

Smoked Alaskan Sockeye Salmon Fettuccine “Alfredo”

Screen Shot 2015-10-08 at 6.53.24 PM

This is a slight departure from my typical vegan recipes, but it was a special occasion in that my sister had sent me some smoked salmon from Canada for my birthday. I am, as I have mentioned on here before, 99 percent vegan/1 percent salmon. 😉 I couldn’t wait to have some, so I decided to concoct a vegan version of Fettuccine Alfredo, and then add the smoked salmon to the sauce. The classic Fettuccine Alfredo would include dairy (cheese, cream, butter), but I replaced those ingredients with unsweetened, organic soy milk, Knorr Leek Recipe Soup Mix (1.8 oz Packet), and organic ground flaxseed. It was a delectable dairy-free, low-fat dish packed full of protein and other nutrients. I’ll definitely make it again.

INGREDIENTS

Smoked salmon (about 8 oz)
16 oz fettuccine pasta
1.8 oz pkg Knorr Leek Recipe Soup mix
Organic ground flaxseed (about 2 tbsp…depending on thickness desired)
Unsweetened organic soy milk (I used 1 cup less than in the soup mix recipe)
1 sweet onion, finely chopped
3 cloves finely chopped garlic
2 tbsp EVOO
Sea salt, and pepper to taste (best to add salt at the end because the Knorr mix and the smoked salmon are both salty)
Garnish of basil and/or rosemary

METHOD

Bring a large pot of salted water over high heat to a boil. Add the 16 oz of fettuccine, and cook according to package directions. Meanwhile, heat the olive oil in a large, non-stick pan. Add the chopped onion and garlic, and saute over medium heat for about 3 minutes until they’re golden brown. Turn heat down to low, and then stir in the Knorr Leek Recipe Soup mix. Gradually add the soy milk, stirring constantly, and turn heat up to medium-high while stirring. The mixture will thicken, but not enough to make an Alfredo sauce. Add the desired amount of ground flaxseed, continue stirring. Once the mixture is of the right consistency, turn the heat off. Mix in the smoked salmon (broken into small pieces). Taste for seasonings, and adjust. Drain the cooked fettuccine, and add to the sauce; mix well. Garnish with rosemary and basil.

Whole-wheat Spaghetti with Tomato Sauce

INGREDIENTS:

1 24-oz bottle of Rega Italian strained tomatoes (Passata Di Pomodoro)
1 26-oz carton of Pomi strained tomatoes
2 carrots, diced
1 large onion, diced
4 stalks of celery, diced
5 cloves of garlic, minced
1/2 cup fresh basil, chopped
1/2 cup fresh Italian parsley, chopped
1 tsp dried sweet basil
Himalayan pink salt, to taste
Pepper, to taste
Extra-virgin olive oil

METHOD:

Add about 2 tbsp olive oil to a heavy skillet and heat over medium. Add the carrots, celery, onion and garlic. Stir and cook for about 10 minutes. Add the fresh basil and parsley, reserving a few leaves of each for garnish. Continue to cook for a few minutes, then add the strained tomatoes (both the Rega and the Pomi). The Pomi strained tomatoes are thicker than the Rega, and no tomato paste needed to be added to this sauce. Simmer on low with the lid tilted on top, stirring frequently. Taste after about 25 or 30 minutes, then taste before adding salt and pepper. Meanwhile, cook your spaghetti. When it is al dente, drain and return to pot. Add enough sauce to the pasta to coat all of it lightly. Serve each plate with additional sauce on the side, and garnish with fresh basil and parsley.

WholeWheatSpaghetti

Curry Vegetable Soup

I know it seems as though I have been making a lot of tomato-based vegetable soups lately. Well, I have. I try varying the ingredients each time, though, and in this recipe I added both curry and turmeric. I started out with less, and at the end I added even more. These two spices give the soup a great flavor.

INGREDIENTS:

Extra-virgin olive oil
1 large yellow cooking onion, chopped
6 stalks celery with leaves, diced
2 large carrots. diced
1 tomato, chopped
6 cloves fresh garlic
1/2 c dried peas, washed and rinsed
1 c dried lentils, washed and rinsed
4 large green zucchinis, julienned
a large handful of fresh arugula, whole
a handful of fresh basil and parsley, finely chopped
2 tbsp curry
1 tbsp turmeric
2 32-oz cartons of organic vegetable broth
2 1/2 c Pace Picante mild salsa
1/4 c Stelline pasta
1/4 c whole-grain elbow pasta
2 c water (filtered)

METHOD:

Heat the olive oil on medium high heat in a soup pot. Add the onion, celery, carrot, zucchini, peas and lentils and stir for about 5 or 10 minutes. Turn the heat down to medium and add the garlic, tomato, basil and parsley mixture, and the curry and turmeric. Stir well and often for the next 5 minutes. Add the vegetable broth and the salsa. Stir and bring to a boil, add the pastas and reduce heat. Gently boil for about 15 minutes, stirring frequently. Add 2 cups water, stirring every five minutes or so while simmering for another 20-30 minutes. Add the arugula about five minutes before serving.

CurryVegetableSoup

 

Quinoa Tabbouleh with Baby Spinach, Avocado, and Blueberries

QuinoaSaladWithBlueberries

Here, I made my Quinoa Tabbouleh recipe, posted on May 13, 2014. The only change I made to that recipe was the addition of 8 oz. of drained and rinsed sliced black olives, and only one bunch of finely diced green onions.

I served it with baby spinach, sliced avocado (what else is new?), and a handful of fresh organic blueberries.

I still have tons of fresh organic blueberries to use, so I made a batch of overnight, quick-cook, organic steel-cut oats. Simply mix 1 1/2 cups oats with 2 tsp. chia seeds, and 2 cups of organic almond milk. Pour into a sealed container, and refrigerate overnight.

I heated a little of it (about a cup) in the microwave this morning, and added a bunch of the blueberries. It was really delicious, and there is enough leftover for several more breakfasts (or snacks). You can add whatever you fancy each morning to this overnight oat mixture. It’s healthy, nutritious, and quite delicious.

Rotini Pasta with Tomato, Basil and Garlic Sauce

RotiniWithTomatoBasilSauce

This takes no time at all to make. You could use this tomato sauce over rotini or fusilli pasta (preferred because the sauce coats every nook and cranny in these types of spiral pastas), or for a lower carb version, it could be served over spiraled zucchini. I have the Veggetti, and it’s awesome.

Just coat a heavy skillet with about 2-3 tbsp of extra-virgin olive oil over medium-high heat. Add about 3 cups of fresh chopped, peeled, deseeded organic tomatoes; one grated organic carrot; about a tbsp of dried sweet basil; and about 3 or 4 minced garlic cloves. Stir and let simmer for about 10 minutes. Add one 24-ounce jar of Bionaturae unsalted organic strained tomatoes, about 1/2 tbsp roasted garlic and sea salt (www.thegarlicbox.com), and fresh-grind coarse pepper (www.gallowaysfoods.com) to taste. Let the sauce simmer on low while you cook the rotini al dente. I used one box of Barilla’s Veggie rotini. When the pasta is done, drain and return to pot. Stir some of the sauce into the pasta to moisten it. Serve the pasta on individual plates with about a half cup of sauce on top. Garnish with some fresh basil.

Delicious and easy. Filling, too.