Recipes/Side Dishes/Soups

ZESTY ZUCCHINI CHIPS

Ingredients:
1lime (2T Fresh Lime Juice, 1T lime zest)
Chili powder
Pink Himalayan Sea Salt
Grapeseed Oil, or coconut oil (coconut oil must be liquid, hence grapeseed being the better choice)
4 zucchini sliced thin

Prep:
Preheat oven to 250
Slice zucchini into chips(About 1/8" wide)You can also do fries...
Combine the lime juice, chili powder and lime zest 
Add the zucchini and toss well til coated

Bake:
Place zucchini on baking sheet lined with parchment paper
Drizzle with grapeseed or coconut oil and sprinkle with the Himalayan Sea Salt. Bake until crispy (about 50-65 minutes).

YUM!

Your friend in fitness,

~Wendy

Coach​​​​​​​​


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Who knew that green beans would be great with a sweet and spicy sauce?

SWEET & SPICY GREEN BEANS


(I'm sure you could do this indoors too)​​​​



In a Pyrex casserole dish big enough for your beans, (I had a pound of fresh string beans)

Clean beans, cutting off the ends (the tough part of the bean)​​​​
and place them in the Pyrex dish.
Add to the beans:
2T Coconut Aminos (available at Vitamin Shoppe, EarthFair or Whole Foods), this is liquid aminos from coconuts that taste like teryaki sauce (good for you!)​
1 minced garlic clove
2 t​​​sp pure maple syrup
​1/2-1 tsp hot sauce (I used habanero)
2 tsp olive, flax or avocado oil
​​
Place on grill​ and turn to mix occasionally till done.

In the meantime, toast 2 tsps of sesame seeds on foil off to the side. When the beans are tender, sprinkle the ​​toasted sesame seeds on top and serve.



These were AMAZING!


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Zucchini Casserole


2 zucchini, cut in half lengthwise, then cut in to 1/2 moon shapes
2 cups quartered ripe tomatoes (or grape tomatoes)
1/2 sweet onion, minced (or red onion to add color)
3 cloves garlic, minced
1/2 teaspoon crushed red pepper
1/2 cup olive oil
Salt and pepper to taste
1/2 cup grated Parmesan cheese
1 tablespoon garlic powder
1 tablespoon chopped fresh basil

1. Preheat oven to 450 degrees. Lightly oil a 9x13-inch baking dish.
2. Combine the zucchini, tomatoes, onion, garlic and red pepper flakes in the prepared baking dish.
3. Drizzle with the olive oil, season with salt and pepper, and mix well.
4. In a separate small bowl, combine the Parmesan cheese, garlic powder and fresh basil. Set aside.
5. Roast vegetables until tender or slightly golden, about 20-25 minutes. Remove from oven; sprinkle with the Parmesan mixture. Serve warm or at room temperature.

Nutrition Information:
Per serving (makes 4 servings)

Calories: 204   Total Fat: 16.8 g  Saturated Fat: 3.7 g   Fiber 2.4 g   
Protein: 5.9 g   Sodium: 262 mg  Calcium: 180 mg     Magnesium: 40 mg  Potassium: 440 mg

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White Bean/Spinach Side Dish (Salad)
 This is fresh, tasty and clean. A great dish to take to those pot lucks!

INGREDIENTS:
1 tsp grated lemon rind
3 tsp fresh lemon juice
2 cans (15 oz) cannelloni beans (unsalted, rinsed and drained)
1 c. packed fresh baby spinach leaves, thinly sliced
1/2 c. thinly sliced green onion
12 green olives, pitted and finely chopped
2 tsp olive oil
1/4 tsp fresh cracked pepper
1 1/2 cloves garlic, minced

DIRECTIONS
Combine the lemon rind, juice, oils and pepper in a medium bowl. Stir with a whisk. Add beans, garlic, spiac, green onions and olives. Stir to combine.

Chill and serve.

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Spiced Pumpkin Soup
An autumn classic...and delicious! The coconut milk adds richness while making the soup okay vegan diets.
INGREDIENTS:
2 tbs olive oil
2 onions, minced
2 cloves garlic, minced
1 one-inch-piece ginger root, peeled and minced
2 ½ pound pumpkin or butternut squash, peeled, seeded and cut into 1" cubes
1 15 oz can coconut milk, well shaken
Pinch Serrano chile powder or cayenne
Plain yogurt (garnish/optional)
Pepitas – toasted squash seeds (garnish/optional)
1) In a large pot, heat the olive oil and sauté the onions, garlic, and ginger lightly.
2) Put the peeled and cubed squash in the pot and add just enough water to cover. Cook on medium high heat for 25-30 minutes — or until squash can be easily mashed against the side of the pot with a spoon. Cool for 15-20 minutes.

3) Puree the soup. If you are using an immersion blender, add coconut milk and chile before pureeing. If you are working in batches using an electric blender, add a bit of the coconut milk and chile in each batch.

4) Return the pureed soup to the pot and gently reheat. Season to taste with sea salt.
Serve...Garnish with yogurt and pepitas (optional)

Enjoy!




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PROTEIN BOWLS


This dish is super-easy to make. I wanted a high in protein dish that I could convert for the boyfriend (the meat-eater) for dinner.  This quick dish is packed with protein AND flavor!

When I cook I don't do exact measurements, but 1 can of both beans makes enough for 3-4 bowls (depending on size of the bowl and how much chicken you use).

INGREDIENTS:
All Natural Chicken Breasts (for the meat eaters, figure 1 breast per person)
1 can Black Beans (rinsed)
1 can Garbanzo beans (rinsed)
shredded sharp cheddar cheese

SPICES:
You can alter these if you wish...I love spicy foods.
Smoked Paprika
Chipolte Powder or a Chipolte in
Adobe Sauce
Sea Salt
Black Pepper
Garlic
Rosemary
Thyme


1) Dice the chicken and cook it up in a nonstick pan. Add spices to taste.
2) Drain and rinse beans
3) Using oven proof bowls, layer the chicken on the bottom, then the two beans. Add a little more spice.
4) Top with shredded cheese.
5) Bake at 375 degrees until the cheese is melted and the beans are hot. (Be careful, this doesn't take long).

I top mine with hot sauce, but use your own judgement.

ENJOY! 

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Eggplant Nuggets
Recipe serves 4 (Recipe is: GLUTEN FREE, REFINED SUGAR FREE, DAIRY FREE, SOY FREE)


Ingredients
:
3 large eggplants
4 eggs (vegans can use olive oil or coconut oil mixed with honey to make the nugget coating stick to the... eggplant)
3 cups of Almonds (or use hemp seeds as an alternative)
1/2 tablespoons of Turmeric
3 tablespoons of Himalayan Salt
1 teaspoon of Cayenne Pepper (more if you want it spicy)
Extra virgin Coconut Oil for cooking

Directions:

1. Chop the egg plant into cubes for the nuggets 
2. In a bowl whisk the eggs. Drop the eggplant cubes into the egg and let it soak
3. Mix the turmeric, almonds, cayenne pepper and himalayan salt in a blender until you have a smooth crumbly consistency
4. Place one eggplant cube at a time into the spice coating mix and cover well. Do this with all of them
5. In a fry pan heat the oil. When it is hot and sizzling add the eggplant nuggets to the pan and let it cook until the outside is a crunchy golden brown


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February! Superbowl Party Foods!
Buffalo Cauli"wings"


INGREDIENTS
1 large head of cauliflower, cut into medium florets

BATTER
1 cup unsweetened almond milk, plain
3/4 cup chickpea flour or oat flour
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon sea salt
2 tablespoons nutritional yeast

SAUCE
3/4 cup Frank's Hot Sauce or Buffalo Sauce of your choice
1/4 cup your favorite spicy bbq sauce
1 tablespoon soy-free earth balance or coconut oil
Preheat oven to 450 degrees. Coat a baking sheet lightly with oil or line with parchment paper. Whisk batter ingredients together in a bowl. Dip cauliflower pieces in the batter until well coated and place on baking sheet. Bake in oven for about 20 minutes, or until crispy.
While the cauliflower is in the oven, gently heat the hot sauce, bbq sauce and Earth Balance or coconut oil together until warm and melted. Pour sauce over cauliflower to coat and bake for about 5-8 more minutes. Remove from oven and serve immediately.

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Almond Coating for frying (with coconut or grapeseed oil)
Use as a substitute for any coating



Ingredients
3 cups of Almonds (or use hemp seeds as an alternative)
1/2 tablespoons of Turmeric
3 tablespoons of Pink Himalayan Salt
1 teaspoon of Cayenne Pepper (more if you want it spicy)

 

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