Tag Archives: vegetarian

Lentil & Mushroom Ragu

 from Foxeslovelemons.com

serves 3-4

  • 2 tablespoons olive oil
  • 12 ounces baby bella (cremini) mushrooms, sliced
  • 4 garlic cloves, minced
  • 1 large carrot, chopped
  • 1/2 red bell pepper, chopped
  • 1/2 medium yellow onion, chopped
  • 1/4 cup red wine
  • 1 bay leaf
  • 1 can (28 ounces) crushed tomatoes
  • 2 Tablespoons balsamic vinegar
  • 2 cups water
  • 1 cup brown lentils, rinsed and picked through
  • 2 teaspoons dried oregano
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon red pepper flakes
  • 1 tablespoon chopped fresh basil
  • 1 box (16 ounces) spaghetti or whatever pasta you prefer
  • Chopped fresh parsley, for garnish
  • Grated Parmesan cheese, for serving

Directions:

In large saucepot, heat oil over medium-high heat. Add mushrooms, garlic, carrot, bell pepper and onion. Cook until vegetables are very brown and soft, about 15 to 20 minutes, stirring frequently.

Add wine; cook 1 minute, stirring constantly. Use wooden spoon to scrape browned bits from bottom of pan.

Stir in bay leaf, crushed tomatoes, balsamic vinegar, water, lentils, oregano, salt, black pepper and red pepper flakes. Heat to boiling, then reduce heat to medium-low. Simmer until lentils are tender, about 25 minutes, stirring occasionally. Add more water, as needed, if ragu gets too thick. Remove bay leaf and stir in basil.

Meanwhile, prepare spaghetti according to package directions. (I served ours over Spaghetti Squash)

Serve ragu over spaghetti. Garnish with parsley and serve with Parmesan cheese.

Better Broccoli Casserole

 From Cookie and Katesteamed Broccoli

serves 6 well

Broccoli casserole made better with roasted broccoli, cheddar cheese, creamy quinoa and irresistible, garlicky whole grain bread crumbs. This healthy casserole tastes amazing!

INGREDIENTS

  • 2 cups vegetable broth or water
  • 1 cup quinoa (any color), rinsed under running water in a mesh sieve for a minute and drained
  • 16 ounces broccoli florets, either pre-packaged or sliced from 2 large bunches of broccoli
  • 2 tablespoons olive oil
  • ¾ teaspoon salt
  • 10 twists of freshly ground black pepper
  • ¼ teaspoon red pepper flakes, omit if sensitive to spice
  • 8 ounces (about 2½ cups) freshly grated cheddar cheese, divided
  • 1 cup low-fat milk (cow’s milk tastes best but unsweetened plain almond milk works, too)
  • ½ tablespoon butter or 1½ teaspoons olive oil
  • 1 clove garlic, pressed or minced
  • 1 slice whole wheat bread (substitute gluten-free bread for a gluten-free casserole)

INSTRUCTIONS

  1. Preheat oven to 400 degrees Fahrenheit. Line a large, rimmed baking sheet with parchment paper for easy cleanup.
  2. To cook the quinoa: Bring the vegetable broth or water to boil in a heavy-bottomed, medium-sized pot. Add the quinoa, reduce heat to low and simmer, uncovered, for 17 to 20 minutes, or until all of the liquid is absorbed. Cover and set aside to steam for 10 minutes.
  3. To roast the broccoli: Slice any large broccoli florets in half to make bite-sized pieces. Transfer the broccoli to your prepared baking sheet and toss with 2 tablespoons olive oil, until lightly coated on all sides. Sprinkle with salt and arrange in a single layer. Bake for about 20 minutes, until the broccoli is tender and starting to caramelize on the edges.
  4. To make the breadcrumbs: Tear your piece of bread into bite-sized pieces and toss them into a food processor or blender. Process until the bread has broken into small crumbs. In a small pan over medium heat, melt the butter. Add the garlic and cook just until fragrant, stirring often. Add the bread crumbs and cook for 2 to 3 minutes, until slightly browned and crisp. Set aside to cool. (If you cooked your bread crumbs in a cast iron skillet, transfer them to a bowl to prevent them from burning.)
  5. Reduce the oven heat to 350 degrees. Add the salt, pepper and red pepper flakes to the pot of quinoa, and stir to combine. Set aside ¾ cup of the cheese for later, then add the cheese to the pot. Pour in the milk and stir until the cheese and milk are evenly incorporated in the quinoa.
  6. Pour the cheesy quinoa into a 9-inch square baking dish and top with the roasted broccoli. Stir until the broccoli is evenly mixed in with the quinoa. Sprinkle the surface of the casserole with the reserved ¾ cup cheese, then sprinkle the breadcrumbs on top.
  7. Bake, uncovered, for 25 minutes, until the top is golden. Allow to cool for 10 minutes before serving.

NOTE FROM DR. C: I added an 8ozs punnet of baby bella mushrooms that I sliced and roasted with the broccoli…YUM!

Roasted Squash Chili Mac

courtesy of Rachel Ray

serves 6

Ingredientsroasted-squash-chili-mac

4 tablespoons butter, plus more for the casserole dish
1 pound butternut squash, peeled and diced (or look for diced raw butternut squash in the produce department)
EVOO, for drizzling  (Extra Virgin Olive Oil)
Kosher salt and freshly ground pepper
Freshly grated nutmeg
1 pound rigatoni, penne or macaroni with ridges *** I used about ½ pound of penne****
2 tablespoons chili powder, or a blend of ancho or chipotle
1 tablespoon chopped fresh oregano
1 teaspoon ground coriander
1 teaspoon ground cumin
1/4 teaspoon ground cinnamon
2 cloves garlic, made into a paste
1 fresh chile pepper, such as Fresno or jalapeno, finely chopped
3 tablespoons all-purpose flour
2 1/2 cups milk
2 cups shredded sharp yellow Cheddar
1/2 cup grated Parmigiano-Reggiano
One 14-ounce can kidney beans, rinsed and drained
1 cup shredded pepper jack or other hot-pepper melting cheese

Directions

Preheat oven to 425 degrees F. Lightly butter a casserole dish.

Put the squash on a rimmed baking sheet, drizzle with EVOO and season with salt, pepper and nutmeg. Toss to combine. Roast until the edges are browned, 17 to 20 minutes. Reduce the oven temperature to 400 degrees F.

Cook the pasta in boiling salted water to just shy of al dente, 7 minutes. Drain.

Meanwhile, melt the butter in a saucepan over medium heat. Add the chili powder, oregano, coriander, cumin, cinnamon, garlic and chile pepper and cook, stirring, for 2 minutes. Add the flour and cook, stirring, then whisk in the milk. Bring to a simmer and cook until the sauce is thick enough to coat the back of the spoon. Add the Cheddar and Parmigiano-Reggiano and stir until melted.

Combine the squash, chili-cheese sauce and beans, then transfer to the prepared casserole dish. Top with the pepper jack cheese. Cover and bake for 30 minutes. Uncover and bake until the top is browned, 15 to 20 minutes more.

Cook’s Note: The casserole can be covered and refrigerated before baking for a make-ahead meal.

ROASTED CAULIFLOWER AND GRAVY

ROASTED CAULIFLOWER AND GRAVY   for 6roasted-cauliflower-and-gravy

Ingredients

  • 1 big head of cauliflower
  • 4 tbsp. butter, melted (divided)
  • 4 garlic cloves (skin-on)
  • 6 sage leaves
  • 4 sprigs fresh thyme
  • 4 sprigs fresh rosemary
  • kosher salt
  • Freshly ground black pepper

Gravy

  • 1 tbsp. butter
  • 1/2 Onion, finely chopped
  • 4 oz. cremini mushrooms, finely chopped
  • 3 tbsp. unsalted butter
  • 3 tbsp. all-purpose flour
  • 2-4 c. vegetable stock

Directions

  1. Preheat oven to 450 degree F.
  2. Rub the cauliflower all over with melted butter. Season with salt and pepper. Place in cast iron skillet, surrounded by garlic, 4 sage leaves, 2 sprigs of thyme and 2 sprigs of rosemary. Bake for 1 – 1/2 hours until charred in parts and tender throughout, brushing with more melted butter
  3. Pierce the cauliflower with a paring knife skewer to check the tenderness.
  4. Make gravy. Chop remaining thyme and rosemary leaves. Melt remaining butter in a small saucepan over medium heat. Add the onion and sauté until beginning to soften, about 3-5 minutes. Stir in the mushrooms and season mixture with salt and pepper. Add herbs and cook until the mushrooms are tender and browned. Add 1-2 cloves of the roasted garlic (skins removed), breaking up the cloves with a whisk or wooden spoon. Stir in flour and cook for 1 minute. Whisk in 2 cups of vegetable stock and bring mixture to a boil. Reduce heat slightly and simmer for 5 minutes, until the mixture has thickened to your desired consistency. Add more vegetable stock if desired.

 

Vegetarian Bolognese Sauce

 

The new fave recipe in the Lanjopoulos household (here and Norway!)

vegetarian bolognese sauceServes 4 

Prep Time: 35-45 minutes

Ingredients

  • 1 cup boiling-hot water
  • 1 ten ounce packet of dried porcini mushrooms
  • 2 medium carrots, shredded
  • 2 celery ribs, minced
  • 1 medium onion finely chopped
  • 3 cloves garlic minced/grated
  • 3 tablespoons olive oil
  • 2 teaspoons chopped fresh rosemary
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons tomato paste
  • 1/2 cup dry red wine
  • 3/4 lb dried noodles of choice
  • 1 oz finely grated Parmigiano-Reggiano (1/2 cup) plus additional for serving (optional)
  • Optional…I add a cup of cooked lentils
  • Also optional   8ozs finely chopped baby bella mushrooms

Directions:

      1. Soak mushrooms in boiling-hot water 15 minutes.
      2. Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking. Add chopped vegetables and garlic (including baby bellas if using), rosemary, salt, and pepper and sauté, stirring occasionally, until vegetables are golden brown and tender, about 12 minutes.
      3. Lift mushrooms out of soaking liquid, squeeze excess liquid back into bowl (reserve liquid), and rinse mushrooms well to remove any grit.  Filter the soaking water through a coffee filter to remove any residue. Set aside.  Finely chop mushrooms, then add to vegetables in skillet along with tomato paste. Cook over moderate heat, stirring, 1 minute. Add wine and boil until wine is reduced by about half, about 2 minutes. Stir in lentils if using.
      4. While sauce is cooking, cook pasta in a 6- to 8-quart pot of boiling salted water until al dente. Reserve 1 cup pasta-cooking water in a heatproof measuring cup, then drain pasta in a colander.

 

Quinoa and Spinach Stuffed Portobello Mushrooms

quinoa stuffed portobello mushrooms

Ingredients

  • 4-6 Portobello mushrooms
  • Olive oil
  • Kosher salt
  • Black Pepper

Ingredients for the stuffing:

  • 1 large onion, finely diced
  • 2 cups chopped spinach (frozen and defrosted spinach works nicely)
  • 1 1/2 teaspoons salt
  •  1/2 teaspoon black pepper
  • 2 teaspoons lemon juice
  • 1 1/2 cups cooked quinoa

Instructions:

  1. Preheat oven to 375.
  2. Drizzle olive oil over the mushrooms and sprinkle with some salt and pepper. Place in the oven and bake at 375 for 15 minutes.
  3. While mushrooms are cooking, prepare the stuffing.
  4. Sauté the diced onions in a bit of olive oil (or Pam) until translucent. Add the spinach, salt, pepper and lemon juice. Stir and cook for a couple of minutes. Remove the mixture from the heat and add the cooked quinoa. Stir to combine everything equally.
  5. Once mushrooms have finished roasting, remove from oven. Distribute the spinach mixture among them. Return to oven and bake at 375 for an additional 20 minutes.
  6. Remove from oven and serve hot.

Tip: for a different presentation, cook the mushrooms fully, then dice and toss with the spinach/quinoa mixture for a delicious warm quinoa salad.

Enjoy!

Quinoa and Spinach Stuffed Tomatoes

With the bounty of tomatoes upon us…try this one outstuffed tomatoes

Quinoa and Spinach Stuffed Tomatoes

Baked tomatoes stuffed with a quinoa-spinach mixture and topped with a variety of cheeses.

15 min Prep Time            30 min Cook Time

Ingredients

  • 8 medium ripe tomatoes
  • salt, to taste
  • 2 cups water
  • 1 cup quinoa
  • 2 teaspoons olive oil
  • 6 cups fresh spinach
  • 3 cloves of garlic, minced
  • 1 teaspoon chopped fresh parsley
  • salt, to taste
  • freshly ground pepper, to taste
  • Parmesan cheese  (Optional)
  • shredded mozzarella cheese   (Optional)

Directions

  1. Preheat oven to 375.
  2. Slice off 1/2 inch of the stem end of the tomatoes and hollow out the inside.
  3. Slice just a small section off of the bottom of the tomatoes so that they will sit flat on a baking sheet.
  4. Sprinkle salt in the hollow portion of each tomato and place hollow side up on a baking sheet.
  5. Set aside.
  6. Place water and quinoa in a saucepan.
  7. Bring to a boil; lower to a simmer, cover, and cook for 15 minutes.
  8. Heat oil in a frying pan and add spinach.
  9. Season with salt and pepper, and cook until just wilted.
  10. Mix in the garlic and parsley, cook for a minute longer, and remove from stove.
  11. Add cooked quinoa to spinach; mix well.
  12. Taste for salt and pepper.
  13. Evenly divide the filling among the tomatoes.
  14. Cover with foil and bake for 20 minutes.
  15. Remove foil, sprinkle tops with parmesan cheese and mozzarella cheese.
  16. Bake for an additional 5 minutes, or until cheese is melted.
  17. Serve.

Garlic Parmesan Yellow Squash Chips

Garlic Parmesan Yellow Squash Chipssquash chips reecips

A healthy snack or appetizer that is incredibly flavorful, crispy, and absolutely delicious!

Ingredients for squash chips

  • 4 yellow squash (small to medium), sliced into 1/4-inch to 1/2-inch rounds
  • 3 tablespoons olive oil
  • salt and fresh ground pepper, to taste
  • 1 cup panko crumbs
  • 1 cup grated Parmesan cheese
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • cooking spray (I use Organic Olive Oil by Pam)

Directions

  1. Preheat oven to 450.
  2. Line 3 baking sheets with parchment paper and set aside.
  3. In a large mixing bowl, combine squash, olive oil, salt and pepper; mix until well combined.
  4. In a separate bowl, combine panko crumbs, Parmesan cheese, oregano, and garlic powder.
  5. Dip slices of squash in cheese mixture and coat on both sides, pressing on the coating to stick.
  6. Place the squash in a single layer on the previously prepared baking sheet.
  7. Lightly spray each slice with cooking spray. This will help with achieving a crunchier texture.
  8. Bake for 10 minutes; rotate pan and continue to bake for 8 to 10 minutes, or until chips are golden brown.

Healthy Road Trip Snacks

healthy road trip snacks How to you fit in healthy road trip snacks when you vacation?

By Matt Frazier, ultra-marathonner and vegan advocate

Matt Frazier runs the popular fitness site No Meat Athlete.

In this excerpt he talks about healthy road trip snacks.

“So I learned an important rule for road trips: when you find a good grocery store, stock up. On foods that you can eat on the go, with no prep.” ~Matt Frazier

Very quickly, I learned what foods worked best in the car to keep me from resorting to junk:

  • Fresh fruit
  • Fresh vegetables
  • Hummus (I’d eat it fast because it wouldn’t last more than a day without a fridge)healthy road trip snacks fruit
  • Trail mix/granola
  • Smoothies made from just fruit (the pre-made kind — definitely not ideal, but a way to get a lot of good calories quickly)
  • Giant salads from the salad bar — I’d grab enough to last for two meals, dump a bunch of chickpeas on top, and if I was lucky enough to be at a Whole Foods, add some oil-free tahini garlic dressing.
  • Anything cracker-like but still healthy (could be baked corn chips, Wasa crispbreads, rice cakes, etc.)

What do you eat on the road? helahty road trip snacks salad

We want to hear from you. What are you favorite healthy road trip snacks?

Low-Carb Cauliflower Creamed Spinach

Low-Carb Cauliflower Creamed SpinachLow-Carb Cauliflower Creamed Spinach

This has all the rich creaminess of something sinful, but all the healthy goodness from being low carb! Try it today!

Ingredients

  1. 5oz baby spinach
  2. 1 small cauliflower head [cut into florets]
  3. 1 small onion [diced]
  4. 2 tbsp cream
  5. 1/2 cup shredded mozzarella [plus a little more for on top]
  6. 1 tbsp butter [plus a little more for sauteing the onion]
  7. 1/2 tsp nutmeg
  8. Pinch of ground cloves
  9. Salt and pepper

Directions:low carb

  1. Turn on broiler.
  2. Bring a medium pot of water to the boil. Once it boils rapidly, add the cauliflower florets and boil for 10 minutes.
  3. When the cauliflower is cooked, use a slotted spoon to scoop the florets into a food processor. Blitz the cauliflower until smooth with the cream and butter.
  4. Season with salt and pepper.
  5. While the cauliflower boils, saute the onion in a little bit of butter until soft and and then add the spinach, nutmeg and cloves and cook until wilted.
  6. Now mix the cauliflower, spinach/onion and cheese together, adjust seasoning if needed, and scoop into a cast iron pan or small baking dish.
  7. Slide under the broiler until the cheese is golden brown.

Thanks to Linda K from way up north for this recipe….. they are seriously yummy!!!!!