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Arugula Quinoa Salad (2 Servings)

Ingredients:

4C Arugula

1C Cooked quinoa, cooled

1 Tomato, chopped

1C Cucumber, chopped Juice & zest from

1 lemon

1/4C Olive oil⇒ 2 teaspoon raspberry vinegar/red wine vinegar/apple cider vinegar + ¼ cup vegetable broth + 1 teaspoon honey/pomegranate molasses  

1/2C Slivered almonds or walnuts

1-2T pomegranate seeds

 

Directions:

  1. In a large bowl, mix arugula, quinoa, tomato and cucumber. Dress with lemon juice, lemon zest and olive oil
  2. Top with pomegranate seeds and almonds or walnuts and enjoy!

 

Zucchini Ribbon Salad (2 Servings)

Ingredients:

4 cups spinach or arugula

1 small zucchini 2/3 cup pecan halves

1/3 cup unsalted salted, roasted sunflower seeds

Juice from 1 lemon 2 Tbsp

freshly grated orange zest

¼ cup extra virgin olive oil ⇒ Remove

Directions:

  1. To make zucchini ribbons, shave zucchini using a vegetable peeler.
  2. Add spinach to a large bowl and top with ribbons.
  3. Sprinkle with pecans and sunflower seeds.
  4. Squeeze lemon over salad. Sprinkle with zest and drizzle with olive oil.
  5. Add ingredients and lightly mix.

 

Asian Tofu Lettuce Wraps (2-4 Servings)

Ingredients:

2t olive oil ⇒ remove

1 Medium onion, chopped

1T fresh ginger, minced

1T lemongrass, minced

2 Cloves garlic, minced

1 Package Non-GMO extra-firm tofu, drained and crumbled

2 Tbs. Bragg liquid aminos

2 Tbs. hoisin sauce

1-2t low sodium chile sauce

4 Butter lettuce or iceberg lettuce leaves

 

Toppings: 1 large carrot, grated

1/2 C bean sprouts 1/2C edamame

1 Green onion, chopped ½ cup fresh mint, chopped

½ cup peanuts, finely chopped Sprinkle of red pepper flakes

 

Directions:

  1. Heat oil in large skillet over medium heat.  Use a cast iron skillet to cook. Heat the skillet for a few minutes until hot and then add onion. Sautee on low heat until golden brown. Stir onions to keep from burning and sticking to the pan since no oil is being used. Then add ginger, lemongrass, and garlic, and cook until flavors from ingredients blend.
  2. Add tofu and cook 5 minutes, or until heated through. Stir in soy sauce, hoisin sauce, and chile sauce.
  3. Add a scoop of the tofu mixture to each lettuce leaf. Top with carrots, sprouts, edamame, green onions, peanuts, mint and red pepper flakes. Enjoy

 

Black Bean & Kale Haystacks (3 Servings)

Ingredients:

1 Can low sodium black beans, rinsed and drained

1C Cooked quinoa 2C Kale, chopped 1T Olive oil 1/2 Onion, diced 2 Cloves garlic, minced

1 Tomato, chopped

1 Avocado sliced

2 Green onions, chopped

3T Non dairy, unsweetened plain yogurt

3T low sodium salsa

1 Head of romaine lettuce, shredded

Juice from 1 lime

 

Directions: Use a cast iron skillet to cook. Heat the skillet for a few minutes until hot and then add onion. Sautee on low heat until golden brown. Stir onions to keep from burning and sticking to the pan since no oil is being used. Add garlic when onions are cooked. Add black beans and kale and stir until heated through. Remove from heat. On the bottom of the plate add a scoop of quinoa. Top with black bean and kale mixture. Stack on a big handful of lettuce. Top with tomatoes, green onions, avocado, salsa and yogurt. Squeeze a wedge of lime over your haystack and enjoy

 

The Quick & Easy Salad Ingredients:

1 Head of romaine lettuce, chopped

1 Tomato, chopped 1/2C Cucumber, chopped

1/4 Red onion, sliced thin 1 Carrot, peeled and grated

1/2C Low sodium chickpeas, rinsed and drained

Juice & zest from 1/2 lemon Drizzle of olive oil (1-2t)

Directions: 1. Combine ingredients in a big bowl. Top with lemon juice, zest, and a drizzle of olive oil. Enjoy

Dinner (frank)

 

  • Power Bowl

 

-spread out  the chopped sweet potato on one sheet and drizzle with ½ T olive oil  and toss on black pepper. (just remove oilive oil).

     

    

  1. Tempeh Quinoa Salad

replace 1T olive oil -> with 1T water

While the quinoa cooks, prepare the tempeh: heat olive oil vegetable broth in a skillet on medium heat and add onions. Cook until soft (about 5 minutes) 2. Add the bell pepper, tempeh, lime juice and seasonings and cook the mixture for about 15 minutes (stirring occasionally) 3. Pour the cooked quinoa and tempeh mixture into a bowl and add the black beans, cilantro and tomatoes 4. Serve with sliced avocado, a dollop of nondairy yogurt or hummus

  1.  Cauliflower Rice Stir Fry
  2. Place cauliflower in food processor and pulse until finely chopped 2. Heat 1 T olive oil  water in a large pan on medium heat. Add ½ of the onions and garlic to the pan and sauté for 5 minutes. 3. Add cauliflower to the pan along with 1/4 cup of water. Steam the mixture for about 6 minutes, or until the water has evaporated and cauliflower is tender. Transfer to a bowl and cover to keep warm. 4. Sauté the remaining garlic and onions until tender. Add the ginger and chili and cook another minute. 5. Add the broccoli, carrot, bell pepper to the pan and cook 5 minutes or until tender. Turn off the heat and add the spinach and lemon juice, stirring to combine. For each serving, top cauliflower with vegetables and garnish with edamame, pumpkin seeds and cilantro
  3. Spiced Lentil Stew over Quinoa (6 servings)
  4. Heat olive oil  vegetable broth in a pan and sauté onions and garlic for 5 minutes. Then add the tomatoes, lentils, celery, carrots, vegetable broth and spices. Cover and cook on medium heat for 1 hour or until the lentils are soft. 2. While the lentils cook, make the quinoa. Add dry quinoa and 2 cups of water to a pot and heat on high. Once it comes to a boil lower heat to a simmer and cook. After 10 minutes, add beans and carrots and cook for another 10-15 minutes or until the quinoa is cooked. 3. To serve: place quinoa mixture in the bottom of the bowl and top with lentil stew. Enjoy!
  5. Lemon Dill Tofu Steaks
  6. Rinse the tofu and wrap in a few paper towels. Place a heavy object (like a saucepan) on top of the tofu for 25 minutes to remove the moisture. 2. While the tofu is straining, make the lemon dill sauce. Add all dressing ingredients to a food processor and pulse until well incorporated. 3. When the tofu is ready, slice into four large steaks. Heat a skillet over high heat and add non-stick spray to the pan and add the tofu. Let brown on one side for 6 minutes and then flip. Reduce heat if necessary to avoid burning. 4. When tofu is golden on each side, transfer to a bowl and pour on the dressing, stirring to coat. 5. Serve immediately with steamed vegetables and/or quinoa.

 

Healthy Snacks

Nuts/Seeds/Trail Mix: The best trail mixes are free from sugary yogurt bites and chocolate. Beware of the high calorie content and to not overdo consumption. Try to mix your own.

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