Tag Archives: vegetarian

Happy National Nutrition Month

It’s finally March which means it is National Nutrition Month. Double hooray because it also means we are closer to spring. The theme for National Nutrition Month this year is Eat Right Bite by Bite.

Logo_NNM20_FINAL

That’s easy to say, but is it easy to practice? It takes a little thought and planning, but it can be pretty easy. Healthy food also doesn’t have to be time consuming. I am a big fan of Gretchen Rubin’s books and podcast. She suggests that you time activities, especially if it is something you don’t like to do. Then you know exactly how long it takes. I like to apply this practice to making a healthful breakfast or lunch. It can seem really overwhelming and like it would take too much time. But when I stop and actually do it, it only takes a few minutes.

Today’s example is a spin on avocado toast. I’m calling it omelet avocado toast as it has some of my favorite omelet ingredients. To really speed this up, you can cook up lots of veggies one day and store them in the fridge for subsequent mornings. Then you just need to heat them up with your eggs. The more variety of colors of vegetables the better! You can cook your eggs however you’d like. I’m on a poached egg kick, but this is great with scrambled or fried eggs as well. Enjoy!

Omelet Avocado Toast (Serves 1)

Omelet Avocado Toast

1 slice whole wheat bread, toasted
½ avocado, mashed
¼ green bell pepper, diced
¼ cup sliced mushrooms
½ tomato, sliced
2 tablespoons chopped zucchini
1 egg

1. Heat a small pan over medium heat. Spray with cooking spray. Lightly cook pepper, mushrooms, zucchini, and tomato until desired softness (usually about 5-7 minutes).

2. Cook eggs as desired.

3. Top toast with avocado, vegetables, and egg.

Nutritional Information:

Calories: 325
Protein: 13 g
Fat: 21 g
Saturated Fat: 4 g
Cholesterol: 186 mg
Carbohydrates: 25 g
Fiber: 10 g
Sodium: 223 mg

Recipe notes: As I mentioned above, you could easily make a large batch of veggies one day. Then heat them up with eggs to make toast, an actual omelet, scramble, or whatever variation you like to keep it interesting. Mix up the veggies to what you like.

Leave a comment

Filed under Recipes

African Hominy and Beans

February is Black History Month. I think we are all aware of traditional Southern United States dishes that get mentioned this month. But it is interesting to look further into the roots of those dishes and the origins of African Americans. Most of us haven’t been to Africa or an African themed restaurant, with the possible exception of Moroccan food. It’s great to change things up and learn about new foods.

This hominy and beans dish is very easy to put together, uses common ingredients, and tastes great. My kids are big beans fans, so they downed this. If you are worried about a spice level, you could halve the curry powder. Depends on if you have a sweet or spicy curry. Enjoy!

African Hominy and Beans (serves 6)

African Hominy and Beans//embedr.flickr.com/assets/client-code.js

2 tablespoons olive oil
1 medium yellow onion, diced (about 1 cup)
3 cloves garlic, minced
2 tablespoons tomato paste
1 tablespoon dried oregano
2 teaspoons curry powder
½ teaspoon ground black pepper
1 can white or yellow hominy, drained and rinsed well
1 can pinto beans, drained and rinsed well
1 cup low sodium vegetable or chicken stock

1. Heat olive oil in a large saucepan over medium heat. Add onion and sauté 4 to 5 minutes until soft.

2. Stir in garlic and sauté 30 to 60 seconds until fragrant.

3. Add tomato paste, oregano, curry powder, salt, pepper and red pepper flakes and stir to combine. Stir in hominy, pinto beans and vegetable stock and bring to a boil.

4. Reduce heat and simmer for 10 to 15 minutes, stirring frequently, until liquid is mostly absorbed.

Nutrition Information:

Calories: 136
Protein: 5 g
Fat: 6 g
Saturated fat: 1 g
Cholesterol: 0 mg
Carbohydrates: 18 g
Fiber: 4 g
Sodium: 181 mg

Recipe notes: This is great served over rice.

Source: Slightly adapted from Food and Nutrition Magazine

Leave a comment

Filed under Recipes

Shakshuka

Happy Hump Day! Wednesday at our house is breakfast for dinner night. I love this tradition for several reasons. First, I don’t have to think about it too much when I’m meal planning. It’s set. Second, most of the time we use staples I already buy or leftovers to supplement our meal here, so I don’t have to allot grocery budget for it. Third, breakfast is fast to cook and quick to clean up. What’s not to love?

Setting aside nights as a specific meal or type of cuisine is a great idea for meal planning. Some people go further than I do, with each night of the week assigned. I’ve even recently seen someone who has the same seven meals every week. That isn’t my cup of tea, but I understand the appeal of routine and simplicity at dinnertime.

To continue our African Heritage Week and Black History Month theme from yesterday, I’m reposting an older recipe today – Shakshuka. It fits with breakfast for dinner at my house. It’s a surprisingly easy dish that is different enough to make breakfast for dinner night feel special. The dish is of North African or Middle Eastern origin.

Shakshuka (Serves 3-4)

IMG_6236label

1 tablespoon olive oil
½ medium yellow onion, chopped
2 cloves garlic, minced
2 bell peppers, thinly sliced (preferably 2 different colors)
1 jalapeño chile, sliced into thin strips
1 teaspoon ground cumin
½ teaspoon dried oregano
½ teaspoon dried marjoram
1 teaspoon paprika
1 (14-ounce) can no salt added diced tomatoes, crushed through your fingers a bit
6-8 eggs (depending on how many eggs each person wants)
½ cup feta cheese, crumbled
6 small or 4 large whole-wheat pitas or flatbreads (optional)

1. Heat oil in large skillet over medium-high heat. Add onion, and cook until beginning to soften, about 4-5 minutes. Add garlic; cook one minute more. Add all the peppers; sauté until they soften, about 5 minutes more. Add cumin, oregano, marjoram, and paprika. Cook one minute more.

2. Pour in the tomatoes plus half a can of water. Bring to a simmer. Reduce heat to medium-low, and simmer for about 15 minutes, stirring occasionaly.

3. Warm pitas or flatbreads, if using.

4. Make indentations in the sauce for each egg. Crack an egg into each indentation. Put lid on the pot. Cook the eggs to your desired level of firmness, keeping sauce at a simmer. Scoop eggs and sauce into pitas or onto flatbreads, if using, or just onto a plate. Garnish with feta. Eat immediately.

Nutritional Information (Amount per Serving):

Calories: 443
Protein: 23 g
Fat: 19 g
Saturated Fat: 7 g
Cholesterol: 389 mg
Carbohydrates: 44 g
Fiber: 7 g
Sodium: 606 mg

Source: adapted very slightly from Smitten Kitchen

Low iodine adjustment: Skip the feta and pita.

1 Comment

Filed under Recipes

Chinese New Year – 3 recipes

This coming Saturday (January 25th) is Chinese New Year.  I love celebrating holidays like this in even a small way with my family.  Food is a great way to introduce our families to other cultures.  It gives our children even a small insight into how people might live differently than us.  They have different food, clothes, holidays, traditions, etc.  This variety is what makes life and the world interesting.

Today I have 3 recipes that make for a fun asian inspired dinner.  Sweet and sour is my kids’ favorite thing.  So I knew I needed to find a way to make this at home.  They don’t eat most of the vegetables when we get sweet and sour from a restaurant, so I put a spin on broccoli that I knew they would like.  If you are doing keto or lo carb, this zoodle lo mein is a really quick and tasty option.  Enjoy!

Sweet and Sour Chicken (serves 4)

Sweet and Sour Chicken with Soy Ginger Broccoli

1 tablespoon canola oil
2 chicken breasts, chopped into bite size pieces
6 tablespoons red wine vinegar
1 (20 ounce) can pineapple chunks in juice, 6 tablespoons of juice saved
2 tablespoons sugar
3 tablespoons ketchup
1 tablespoon cornstarch
red food coloring, optional

1. Heat oil in large skillet over medium-high heat. Add chicken pieces. Cook until cooked through (about 5-7 minutes, depending on the size of your pieces).

2. While chicken cooks, mix remaining ingredients minus pineapple chunks together well. Whisk to remove clumps of cornstarch. Add red food coloring if desired to get that traditional bright red color.

3. When chicken is done, stir in pineapple. Reduce heat to medium. Cook for 1-2 minutes, just to heat through. Add sauce mixture. Cook, stirring until desired thickness, 2-3 minutes. Serve immediately.

Nutrition information:

Calories: 296
Protein: 31 g
Fat: 7 g
Saturated fat: 1 g
Cholesterol: 100 mg
Carbohydrates: 25 g
Fiber: 1 g
Sodium: 180 mg

Source: adapted from America’s Test Kitchen

Soy Ginger Broccoli (serves 4)

1 teaspoon olive oil
2 heads of broccoli, chopped into florets (about 4 cups)
1 clove garlic, minced
1-2 teaspoons grated fresh ginger
1 tablespoon low sodium soy sauce

1. Heat olive oil in medium skillet over medium high heat.

2. Add broccoli. Cook stirring frequently, for 2-3 minutes. Add garlic and ginger. Cook stirring frequently for 1 more minute.

3. Stir in soy sauce. Remove from heat and serve immediately.

Source: own recipe

Nutrition information:

Calories: 45
Protein: 3 g
Fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Carbohydrates: 7 g
Fiber: 2 g
Sodium: 158 mg

Zoodle Lo Mein (serves 4)

Zoodle Lo Mein

3 zucchini
½ tablespoon canola oil
½ onion, diced
2 cloves garlic, minced
2 teaspoons fresh grated ginger
1 cup diced carrots
1 cup chopped cauliflower
½ cup water
2 tablespoons hoisin sauce
2 tablespoons low sodium soy sauce

1. Create “zoodles” with a spiralizer.

2. Heat oil in a large skillet over medium high heat. Add onion through cauliflower. Saute about 5 minutes. Add water, cover, and cook until water is evaporated and vegetables are tender.

3. Add zoodles. Saute 2-3 minutes until all ingredients combined.

4. Add hoisin sauce and soy sauce. Stir to coat and cook until heated through. Serve immediately.

Recipe notes: You need medium-large zucchini. You are better off with more zucchini than less, so err on the side of more if your zucchini are smallish. You can make zucchini ribbons with a veggie peeler if you don’t have a spiralizer. They might take a minute or two longer to cook. Lo mein is great for cleaning out the fridge of vegetable odds and ends, Sub in 2-3 cups of whatever you like for the carrots and cauliflower. If the hoisin has too much carbs for your diet, you could do all low sodium soy sauce instead.

Nutrition information:

Calories: 90
Protein: 4 g
Fat: 3 g
Saturated fat: less than 1 g
Cholesterol: less than 1 g
Carbohydrates: 15 g
Fiber: 3 g
Sodium: 428 mg

Source: own recipe

Leave a comment

Filed under Recipes

Curried Lentil and Vegetable Stew

Last week, I talked about my 4 “F”‘s. Today’s recipe can highlight at least 3 of them. And it is National Soup Month, so soup/stew recipe seemed appropriate!

Fresh – I use a ton of fresh vegetables here. I’ve made many variations on this recipe as well, based on what veggies I have on hand and want to use up.

Flavor – I love using curry and other seasonings because they add a TON of flavor without adding a bunch of sodium. Using a sweet curry powder or sweet veggies like carrots and sweet potatoes also means I don’t need to add any sugar.

Fiber – Lentils are a great source of fiber and make this stew very hearty. More veggie = more fiber. Add in whatever you have on hand. I haven’t found a bad combination yet.

Not related to the “F”s, but I also love this recipe because the leftovers are so versatile. You can put it over some brown rice, in a quesadilla, over nachos, or in a pita. It is so much more than just a bowl of soup. If you find a creative way to eat it, please share in the comments. Enjoy!

Curried Lentil and Vegetable Stew (Serves 6-8)

Curried Lentil and Vegetable Stew

2 tsp olive oil
1 cup chopped onion
1 sweet potato, peeled and diced
2 carrots, diced
1 rib celery, diced
2 zucchini, chopped
2 cloves garlic, minced
1 cup chopped tomato
2 tablespoons curry powder
2 tablespoons ketchup
2 cups low sodium chicken broth
2 tablespoons flour
2 ½ cups cooked lentils (see below)
2 tablespoons plain yogurt or sour cream
¼ cup chopped cilantro

1. Heat oil in a large sauce pan over medium-high heat. Add onion, carrots, and celery; saute 4 minutes.

2. Add zucchini and garlic; saute 3 minutes. Add sweet potoat, tomato, curry, flour, and ketchup. Cook 1 minute, stirring constantly.

3. Add broth to pan. Bring to a boil; reduce heat and simmer for 20 minutes, or until carrots and potatoes are tender. Stir in lentils. Cook for 3 minutes.

4. Top with yogurt and cilantro as serving.

Recipe notes: I use brown lentils. Just cook the lentils in water according to the package directions (omit any salt or oil). This is good served over some rice or with naan.

Low iodine adjustment: Use homemade broth and omit the broth. If you can find a salt free ketchup, that would be better. You could omit it, too.

Leave a comment

Filed under Recipes

End of Summer Pizza

Summer is over, or at least it seems to be now that Labor Day has come and gone. However, my garden is just starting to come into it’s own with tomatoes and zucchini. Anyone else?

I saw this trick of shredding zucchini in with cheese on smitten kitchen awhile ago. I loved it in the original grilled cheese sandwich, and I have taken to trying it in other “cheesy” foods like quesadillas. Pizza seemed like a no brainer.

Full disclosure: I thought this was delicious. It tasted fresh and just like late summer/early fall. My kids definitely picked out all the zucchini they could. BUT, I have tried the zucchini/cheese trick with older kids (8 years old) and they liked it; even the kids who said they hated vegetables generally.

End of Summer Pizza (Serves 4)

(Sorry, I was too busy eating to take a picture. Oops!)

½ recipe pizza dough
½ cup marinara sauce
1 zucchini, shredded
1 cup shredded part skim mozzarella cheese
2 large tomatoes, coarsely chopped
1/4 cup basil, chopped or torn into large pieces

1. Heat oven to 400. Prepare pizza dough through parbake.
2. Spread sauce over dough.
3. Squeeze zucchini between towels to remove much of the moisture. Toss the zucchini with the cheese. Sprinkle over the pizza. Top with tomatoes.
4. Bake for 12-15 minutes or until desired doneness. Finish with basil before serving.

Nutritional Information (amount per serving):

Calories: 147
Protein: 9 gm
Fat: 7 gm
Saturated Fat: 3 gm
Cholesterol: 18 mg
Carbohydrates: 13 gm
Fiber: 3 gm
Sodium: 246 mg

Notes: I’m writing the recipe here for one large pizza. For a quick dinner, we actually ate this on naan breads, which was great. English muffins would also work. Sometimes fun “dough” makes it more interesting to kids, too.

Leave a comment

Filed under Recipes

Hummus Pasta

Today is a quick post about a quick, delicious lunch I discovered last week. I was looking at a fridge full of random leftovers and needed something new to eat. I gave this random idea a try, after some googling to make sure I wasn’t insane, and it was crazy good. And it got tons of veggies in me, which always makes me happy at lunch.

Hummus may sound like an odd “sauce” for pasta, but it works really well. It gives flavor and creaminess with no added work. This is more of an idea recipe than exact instructions. And as the idea was for lunch, I’m giving a single serving. Feel free to scale up each portion for more people.

Please pardon the slightly blurry picture. Apparently I was in a hurry to eat!

Hummus Pasta

Hummus Pasta

1 ½ cups chopped vegetables (broccoli, sugar snap peas, cauliflower, grated carrots, zucchini, etc)
1 cup tortellini pasta
2 tablespoons hummus (I used roasted red pepper, but use whatever flavor you like)
2-3 ounces shredded meat, optional
handful of cherry/grape tomatoes
2 tablespoons feta cheese

1. Boil water in a medium saucepan. Add vegetables and cook for 3-5 minutes or until basically as tender as you want them.

2. Add in pasta and meat. Cook according to pasta package directions.

3. Drain, reserving a little of the cooking water. Mix hummus into pasta and vegetables. Add cooking water a teaspoon at a time as needed to thin the hummus to coat everything. Top with tomatoes and cheese. Enjoy!

Recipe Notes: Use whatever vegetables you have on hand. A frozen blend would work well here as well. Just make sure it isn’t something that will cook for a long time, like big hunks of carrots. You could also use regular pasta, rather than tortellini. I’d just put the noodles in at the same time as the vegetables then. You want everything to finish cooking at about the same time.

Source: original recipe

1 Comment

Filed under Recipes