Tag Archives: healthy eating

SOUTHWEST CHICKPEA SALAD

SOUTHWEST CHICKPEA SALAD + CREAMY AVOCADO-LIME DRESSING Untitled design (69)

Serves 2-3

  • 5 – 6 cups romaine lettuce, chopped
  • 1 can (14 oz.) chickpeas, drained and rinsed
  • ½ cup grape or cherry tomatoes halved
  • ½ cup fresh corn off the cob, canned is ok too
  • 1 chile pepper (hatch, Anaheim, or jalapeno pepper), seeds removed and sliced
  • ¼ cup fresh cilantro, chopped 
  • tortilla strips, to serve
  • a handful of pepitas, to serve
  • lime wedges, to serve

Avocado-Lime Dressing

  • 1 medium avocado
  • ¼ cup loosely packed cilantro stems removed/parsley works too!
  • juice of 1 lime                               
  • ¼ teaspoon cumin
  • ¼ teaspoon garlic powder           
  • salt, to taste
  • ⅛ – ¼ cup water, + more as needed

Dressing: Combine the ingredients for the cilantro-lime dressing in a small blender or food processor (I used the Nutri-bullet). Blend until creamy stopping to scrape down the sides as needed every now and then, add extra water a little at a time as needed to thin. Taste for flavor adding anything extra. Pinch more salt? Pinch more cumin or squeeze of lime? Blend well.

Salad: Assemble your salad by adding the romaine lettuce to your serving dish, top with corn, red onion, chickpeas, tomatoes, cilantro. Lastly, add pepitas (pumpkin seeds), tortilla strips and a good drizzle of the dressing, and a squeeze of lime over top.

DIY tortilla strips: Preheat oven or toaster oven to 375 degrees F. Brush 2 corn tortillas lightly with olive oil, sprinkle with a chili powder mix & mineral salt. Cut into thin strips, place on a baking sheet in a single layer, bake in the oven or toaster oven, rotating once, for about 10 – 12 minutes, until crisp and golden.)

GREEK QUINOA SALAD

FROM THE SIMPLE VEGANISTAUntitled design (68)

Serves  4-6

Prep Time: 15 min

 

  • cup dried quinoa, rinsed               
  • 1 ¾ cups water
  • 1 teaspoon garlic powder
  • 1 can (14 oz) chickpeas (garbanzo beans), drained and rinsed
  • 1 cup grape tomatoes, sliced in half (diced red bell pepper would work here too)
  • 1 cup English cucumber, diced
  • ½ red onion, diced
  • 1 jar (7 oz) kalamata olives (about 1 cup), pitted and sliced
  • ¼ cup loosely packed fresh parsley, chopped
  • 3 tablespoons fresh dill, chopped
  • mineral salt & fresh cracked pepper, to taste
  • juice of 1 large lemon
  • drizzle of extra virgin olive oil (optional)
  • pepperoncini, to serve
  • lemon slices, to serve (optional)
  • arugula, to serve (optional)

INSTRUCTIONS

Quinoa: Rinse the quinoa using a fine-mesh strainer. In a medium-size pot, add the water, quinoa, and garlic powder and bring to a boil. Cover, reduce heat, and simmer for 15 minutes. Remove from heat, uncover and let stand for 10 – 15 minutes. Fluff with a fork. Assemble: Once quinoa is ready, add in the chickpeas, tomatoes, cucumber, onion, olives, and parsley. Mix well. Season with salt, fresh cracked pepper, and the juice of 1 large lemon.

Serve on a bed of arugula or as is. Tastes great with pepperoncini and a little extra lemon juice over top. Add extra virgin olive oil if you wish. Season to taste with salt + pepper.

This dish can be served warm, at room temperature, or chilled.

MUSHROOM, ONION AND PEPPER TACOS (Rachel Ray)

 Serves 4   

Ingredients

  • 3  tbsp. canola or olive oilUntitled design (35)
  • 3/4 lb. cremini mushrooms, wiped clean and sliced
  • 3 poblano chiles—halved lengthwise, seeded, and thinly sliced
  • 1 large onion, quartered and thinly sliced          
  • 4 large cloves garlic, thinly sliced
  • 1 large jalapeño, thinly sliced                              
  • 1 tbsp. (a scant palmful) ground cumin
  • 1 tbsp. fresh thyme leaves, chopped                   
  • Salt and pepper
  • 1 lime, juiced (about 2 tbsp.)                               
  • 12 small (5- to 6-inch) soft corn tortillas

Toppings: chopped or shredded little gem lettuce, crumbled queso asadero or queso fresco, diced tomatoes, fresh cilantro, and hot sauce

Directions

Heat a large skillet over medium-high to high. Add the oil, three turns of the pan. Cook the mushrooms, stirring occasionally, until browned, about 8 minutes. Add the poblanos, onion, garlic, jalapeño, cumin, and thyme; season with salt and pepper. Cook, tossing often until the chiles are crisp-tender, about 5 minutes. Douse with lime juice. 

In a large, dry skillet over high heat or directly over the open flame on a gas stovetop, cook the tortillas, turning occasionally, until charred in spots, about 2 minutes.

Fill the tortillas with the poblano mixture; top with lettuce, cheese, tomatoes, cilantro, and hot sauce. 

 

CHICKPEA TACOS

Buffalo Chickpea Tacos are a quick, easy and delicious meal ready in 20 minutes!

Vegan, gluten-free, and WFPB recipe. 

Author: Julie | The Simple Veganista

Ingredients

  • 1 ½ cups cooked chickpeas (garbanzo beans) or 1 can (15oz.), drained and rinsed
  • 1 tablespoon tamari
  • 1 teaspoon garlic powderchick peas
  • ½ teaspoon cumin
  • ½ teaspoon paprika (regular or smoked)
  • ½ teaspoon onion powder
  • 1 – 2 tablespoons hot sauce (sriracha, Franks, etc.), or to taste
  • 6 corn tortillas, warmed
  • ½ avocado, sliced
  • ¼ head cabbage (red or green), shredded
  • 2 green onions, thinly sliced
  • ¼ cup cilantro (optional)  Not for me Dr. C
  • sour cream 
  • lime wedges, to serve

Directions

Spiced Chickpeas: In a small pan, combine the chickpeas, garlic + onion powder, cumin, paprika, tamari, and as much hot sauce to suit your taste. Warm chickpea mixture over medium heat until warmed through. Alternatively, warm the chickpeas in the microwave, using a microwave-safe bowl, for 45 – 60 seconds.

Warm the tortillas: I do this carefully on the stovetop over an open flame to give it some charring on the edges. Stack them on top of each other to keep them warm, you can also place them in a tortilla warmer.

Assemble: Layer each tortilla with buffalo chickpeas, avocado, cabbage, green onions, cilantro, and a drizzle of sour cream

Serves 3, two tacos per serving

Store: Leftover chickpea mixture can be stored in the refrigerator for up to 5 – 6 days, in a covered container.

Call to make an appointment:  517.627.4547

PASTA PIZZA

Ingredientspasta pizza

  • 8 ozs uncooked angel hair pasta         
  • 4 tsp olive oil, divided 
  • 2 cups sliced fresh mushrooms              
  • 1/2 cup chopped green pepper
  • 1/4 cup chopped onion                           
  • 1 can (15 ounces) pizza sauce
  • 1/4 cup sliced ripe olives                       
  • 1/4 teaspoon Italian seasoning
  •  1/2 cup shredded part-skim mozzarella cheese

Directions

  1. Preheat oven to 400°. Cook pasta according to package directions; drain
  2. In a large cast-iron or another ovenproof skillet, heat 1 teaspoon oil over medium heat.
  3. Add mushrooms, green pepper, and onion; saute until tender.
  4. Remove with a slotted spoon and keep warm.
  5. Increase heat to medium-high.
  6. In the same skillet, heat the remaining oil.
  7. Spread pasta evenly in the skillet to form a crust.
  8. Cook until lightly browned, 5-7 minutes.
  9. Turn crust onto a large plate.
  10. Reduce heat to medium; slide crust back into skillet.
  11. Top with pizza sauce, sauteed vegetables, and olives; sprinkle with cheese and Italian seasoning.
  12. Bake until cheese is melted, 10-12 minutes.

Orzo Pasta

This dish can be served hot or cold. Makes 12 servings

Ingredientsorzo

  • 1 package (16 ounces) orzo pasta   
  • 3 TBS olive oil, divided
  • ¾ lb sliced fresh mushrooms            
  • 3/4 cup chopped pecans, toasted
  • 1/2 cup minced fresh parsley            
  • 1 tsp grated lemon zest
  • 3 TBS lemon juice                             
  • 1 tsp salt
  • 1/2 tsp pepper

Directions

Cook orzo according to package directions. Meanwhile, in a large cast-iron or another heavy skillet, heat 2 tablespoons oil over medium-high heat. Add mushrooms; cook and stir until tender and lightly browned. Drain orzo.

In a large bowl, place orzo, mushroom mixture, pecans, parsley, lemon zest, lemon juice, salt, pepper, and remaining oil; toss to combine.

Butternut Squash Pasta

 from Sam Turnbull…It doesn’t taste like chickenButternut squash pasta

serves 4

    • 500 g pasta of choice (tagliatelle, fettuccine, linguini, etc.)
    • 2 tablespoons (vegan) butter              
    • 1 yellow onion, chopped
    • 1 medium butternut squash (950g) (7 cups) peeled, deseeded, and chopped into 2-inch cubes
    • 1 1/4 – 1 1/2 cups vegetable broth     
    • 4 cloves garlic, minced
    • 3/4 teaspoon salt                              
    • 1/4 teaspoon black pepper

For the fried sage garnish:

    • 2Tbs (vegan) butter   
    • 1 bunch fresh sage leaves (about 20 leaves)

 

Directions

 

Bring a large pot of water to a boil and cook the pasta according to package directions.

In a large saucepan, melt the vegan butter over medium-high heat.

Add the onion and garlic and sauté for about 5 minutes until the onion turns translucent and begins to brown.

Add the butternut squash, vegetable broth, salt, and pepper. Cover and cook 10 – 15 minutes until the butternut squash is very tender when pierced with a fork.

Use an immersion blender or standing blender to blend the butternut squash mixture until it’s completely smooth and creamy. If using a standing blender, be careful not to fill the blender too high so it doesn’t erupt. If your sauce is too thick, you can add another ¼ cup of vegetable broth. Return the sauce to the pan, and add the cooked pasta to the sauce and toss well to coat.

To fry the sage: melt the (vegan) butter in a frying pan then add the sage leaves. Fry for 1 – 2 minutes until the edges just start to brown. Remove from heat and set on a paper towel to drain.  Place 2-3 leaves on top of each portion.

ASIAN STYLE RISOTTO FROM BOSH

Check out the original recipe on the Bosh site here. Watch the video here.

 

Ingredients

From Bosh .TV

From Bosh.TV

  • 8 spring onions 2 large garlic cloves
  • 1-inch piece fresh ginger 1 fresh green chili
  • ¼ c cashews 6 Tbsp fresh coriander
  • 8 ozs shiitake mushrooms 8 ozs baby bok choi (2 small)
  • 2 cups vegetable stock mixed with 2 cups water
  • 8 ozs broccolini (at Horrocks) 1 lime
  • 1 tbsp olive oil 1 tbsp sesame oil
  • 2 tbsp white miso paste 8 ozs risotto rice
  • 1/3 cup frozen peas or edamame beans 1 tbsp soy sauce, or to taste
  • Salt and black pepper

Directions

  1. Trim and thinly slice the spring onions
  2. Peel and grate the garlic
  3. Peel the ginger by scraping off the skin with a spoon, then grate it
  4. Rip the stem from the chili, cut it in half lengthways and remove the seeds (if you like), then finely chop
  5. Roughly chop the cashews
  6. Pick the coriander leaves and finely chop the stems
  7. Roughly chop the shiitake mushrooms
  8. Trim and finely dice the white part of the bok choy and roughly shred the green part
  9. Heat the stock and water in the medium saucepan and keep over a low heat
  10. Trim and finely dice the broccoli stalks, keeping the florets whole
  11. Cut the lime into wedges
  12. Warm both the oils over medium heat in the large stockpot
  13. Add three-quarters of the spring onions, the garlic, ginger, chili, and coriander
    stems and cook, stirring, for 2 minutes
  14. Add the chopped cashews and white miso paste and stir for 1 minute
  15. Add the shiitake mushrooms and stir for 2 minutes
  16. Add the white shreds of bok choy and stir for 1 minute
  17. Add the risotto rice and stir for 1 minute
  18. Add ¾ cup of the hot stock to the stockpot and stir continuously until all
    the liquid has been absorbed
  19. Repeat this process three more times until you’re left with ¾ cup of stock
  20. Add the stalks of the broccoli after the rice has been cooking for 10 minutes
  21. Add the remaining bok choy, peas or edamame, and Broccolini florets and fold them into the risotto for 30 seconds
  22. Add the remaining stock and the soy sauce and stir until the liquid has been absorbed and the risotto has a creamy consistency
  23. The rice should take about 20 minutes to cook – the grains should be tender but still with a little bite
  24. Add half of the coriander leaves and half the remaining spring onions to the risotto and fold them in
  25. Taste the risotto and season to perfection with salt and pepper (and more soy sauce if you wish), top with the remaining coriander leaves and spring onions.
  26. Serve immediately, with lime wedges

BOSH’S HUMMUS CURRY

Ingredients

  • 1 tbsp coconut oil 1 large onionHUMMUS CURRY
  • 1 small red chill 2 cloves garlic
  • 2 inches fresh ginger 1 tbsp garam masala
  • 1/2 tsp cumin 1/2 tsp ground coriander
  • 1/2 tsp turmeric 1/4 tsp cayenne pepper
  • 2 tsp tomato puree 1 x 15ozs can chopped tomatoes
  • ¾ c water 1 x 15ozs can chickpeas
  • 1 tbsp mango chutney ¾ c hummus
  •  2x Good handfuls baby spinach Salt and pepper to taste
  • 1tsp chopped coriander

Directions

  1. Prepare the ingredients.
  2. Peel and dice the onion.
  3. Trim, halve, deseed and dice the chili
  4. Peel and grate the garlic and ginger.
  5. Drain the chickpeas.
  6. Start to cook. Warm the coconut oil in a pan over medium heat.
  7. Add the onions to the pan with a pinch of salt and stir for 4-5
    minutes.
  8. Add the chili, garlic, and ginger and stir for 2 minutes.
  9. Add the spices to the pan and stir for a further 2 minutes.
  10. Add the tomato purée and stir for 1 minute.
  11. Add the chopped tomatoes to the pan, half-fill the can from the tomatoes
    with the water and add that to the pan too, stir to combine and
    simmer for 2-3 minutes.
  12. Add the chickpeas to the pan and stir for 2 minutes.
  13. Add the mango chutney and hummus and stir for 2-3 minutes to combine.
  14. Add the spinach and fold it into the pan until slightly wilted.

Taste the curry and season to perfection with salt and pepper. Serve it up! Prepare the rice according to instructions. Spoon the
rice into the bowls, then spoon curry over the rice. Sprinkle over the coriander and serve immediately.

Cabbage, Mushroom, Leek and Potato Tart

Serves -6

Ingredientsmushrooms-1309246_1920

1 sheet puff pastry 1 tsp extra virgin olive oil
3 cloves garlic, thinly sliced
4 medium-large yellow or red potatoes, boiled until tender, then peeled and sliced
1 leek, washed to remove all grit and sliced thinly
1 cup cabbage, shredded very thinly
4 portabella mushroom caps, coarsely chopped
2-3 cups of cheese sauce of your choice
Salt and black pepper to taste

Directions:

  1. Preheat the oven to 400 degrees.
  2. Heat the olive oil in a skillet. Add the garlic, sauté’ for a few seconds until it just starts to turn color, then add the mushrooms, cabbage, and leeks.
  3. Season with salt and pepper and cook for 5-8 minutes or until the vegetables are just tender but not mushy. Turn off the heat.
  4. Roll out the puff pastry sheet to fit into your tart pan. I used a rectangular tart pan that’s 12 inches by 8 inches, but a round pan would do just as well.
  5. Place the puff pastry into the tart pan and press into the sides, making sure it fits into all the corners and crevices. Prick the pastry sheet all over with the tines of a fork, which will keep it from puffing too much. Don’t remove any overhanging dough yet.
  6. Arrange the slices of potatoes in the bottom of the tart pan, then pour over the mushroom, cabbage, and leek mix.
  7. Finally, pour the cheese sauce all over.
  8. Place the tart pan in the preheated oven, preferably on a baking sheet, and bake 30-35 minutes or until the puff pastry is golden-brown and the filling is set.
  9. Let the tart stand 10 minutes before serving.