Category Archives: Recipes

Carrot Cake Oatmeal

Raise your hand if you want a healthy breakfast that tastes like dessert! This oatmeal is hearty, satisfying, and super easy to prepare.

  • Prep Time5 min
  • Cook Time15 min
  • Total Time20 min
  • Yield1 serving

Ingredients

  • 1 cup almond milk (or other milk alternative)
  • 2 tbsp coconut milk cream
  • 1 tbsp maple syrup
  • 1 tsp cinnamon powder
  • 1/4 tsp ginger powder
  • A pinch of salt
  • 1/2 cup rolled oats
  • 1 cup grated carrots
  • 1 tsp vanilla extract
  • Optional:
  • 2 tbsp chopped walnuts

Method

Preparation

1

Put the almond milk, coconut cream, maple syrup, cinnamon, ginger, and salt in a saucepan over medium heat.

2

Whisk until the mixture starts simmering. Add the rolled oats and carrots to the saucepan.

3

Cook for about 9 minutes or until mixture thickens.

4

Turn off stove and add the vanilla extract.

5

Transfer to a bowl and top with chopped walnuts if desired. Serve immediately!

Additional toppings can be added such as, raisins and nuts. More maple syrup can be added to sweeten oatmeal.
Breakfast, Recipes, , , ,

Mushroom Barley Soup

Got leftovers? Enjoy this one-pot recipe now and save the rest for later! Mushroom barley soup contains a variety of vegetables that provide vitamins and minerals and barley filled with protein and fiber that keeps you satiated. It is a great recipe to meal prep!

  • Prep Time10 min
  • Cook Time35 min
  • Total Time45 min

Ingredients

  • 2 tbsp unsalted butter (or olive oil)
  • 1 medium onion, diced
  • 2 medium stalks celery, diced
  • 2 medium carrots, peeled and diced
  • 1 tsp kosher salt
  • ¼ tsp freshly ground black pepper
  • ¾ cup pearled barley
  • 2 tbsp all-purpose flour
  • 12 ounces cremini mushrooms, stems removed and cut into slices
  • 6 cups low-sodium vegetable broth

Method

Preparation

1

Dice the onions, celery, and carrots.

2

Melt the butter in a large pot over medium heat. Add the onion, celery, carrots, salt and pepper. 

3

Cook, stirring occasionally, until the vegetables are soft and tender, about 8 minutes.

4

Add the barley and cook, stirring occasionally, until lightly toasted, about 3 minutes.

5

Add the flour. Stir so it coats the barley and vegetables, and cook for 2 minutes. While this  mixture cooks, slice the mushrooms. 

6

Add the cremini mushrooms and vegetable broth. Bring to a boil, then reduce the heat and simmer until the barley is tender, 20 to 25 minutes.

7

Store leftovers in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months.

Additional vegetables or even meat/poultry can be added to this dish!

Recipes, Soup, , , , ,

Jackfruit BBQ with Avocado Slaw

Calling all vegan enthusiasts and curious cooks, have you tried jackfruit? Jackfruit is a tropical fruit found in Southeast Asia, Brazil, and Africa. It is sweet and can be eaten fresh when ripe, but it also is used in its unripe state as a meat substitute. It is popular for its meaty texture, neutral flavor, and solid nutritional content.

  • Prep Time10 min
  • Cook Time40 min
  • Total Time50 min
  • Cuisine
    • American
  • Course
    • Main Course
  • Suitable for diet

Ingredients

For the BBQ Jackfruit

  • 2 20-ounce cans young green jackfruit in water
  • 1/4 cup BBQ seasoning
  • 2 tbsp brown sugar
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp chili powder
  • 3/4 cup BBQ sauce

For the Avocado Slaw

  • 2 cups shredded cabbage + carrots
  • 1/2 ripe avocado
  • 1 lemon or lime, juiced
  • Salt and pepper to taste
  • Water to thin

Method

Preparation

1

Rinse, drain, and thoroughly dry jackfruit. Chop off the center “core” portion of the fruit and discard. Place in a mixing bowl and set aside.

2

Mix together BBQ seasoning and add to jackfruit. Toss to coat.

3

Heat a large skillet over medium heat. Once hot, add 1-2 tbsp oil of choice and seasoned jackfruit. Toss to coat and cook for 2-3 minutes to achieve some color.

4

Add BBQ sauce and thin with enough water to make a sauce. Stir and reduce heat to low- medium and cook for about 20 minutes (up to 35 minutes on low for a richer flavor).

5

Remove lid and stir occasionally.

TIP: For finer texture, use two forks to shred the jackfruit as it cooks down.

6

In the meantime, make slaw by adding all ingredients except the cabbage and carrots  to a small mixing bowl and whisk to combine. Thin with water until a thick sauce is made, then add veggies and toss to coat. Set in the refrigerator until serving.

7

Once the jackfruit has simmered, turn up heat to medium-high and cook for 2-3 more minutes to get a little extra color/texture. Then remove from heat.

8

Place generous portions of slaw on the bottom buns, top with generous serving of BBQ jackfruit, and cashews. Serve with extra BBQ sauce.

The pulled pork texture can only be achieved with the young green jackfruit canned in water. Leftover jackfruit keeps for up to a couple days in the fridge, though best when fresh.
Dinner, Recipes, , , , , ,

Thai Spring Rolls

These spring rolls are easy, colorful, and tasty! They make a great appetizer or side dish to bring to an event or make with the family.

  • Prep Time25 min
  • Total Time25 min
  • Yield6 servings
  • Serving Size1 serving
  • Energy75 cal

Ingredients

For spring rolls

  • 6 spring roll wrappers (available in Asian markets)
  • 12 medium shrimp, cooked and shelled or 1.5 cups cooked shredded chicken
  • 1 cup shredded leaf lettuce
  • 1/3 cup chopped cilantro
  • 1/2 cup peeled, seeded, chopped cucumber
  • 1 medium carrot, julienned

Quick Thai dipping sauce

  • 1 tablespoon light soy sauce
  • 1 tablespoon white-wine vinegar or rice vinegar
  • 3 tablespoons mirin
  • 1/4 teaspoon grated ginger root (optional)

Method

Preparation

1

In a bowl of cool water, soak a wrapper until limp. Lay wrapper out flat.

2

Place 1/6 of each ingredient down middle of wrapper, starting with lettuce.

3

Fold over each end and tightly roll the wrapper, as if making a burrito. Moisten at seam; press to close.

4

Lay rolls on plate, cover with moist paper towel and refrigerate until ready to serve. Then serve with Quick Thai Dipping Sauce or peanut sauce.

5

To make the Quick Thai dipping sauce, combine all ingredients in a small bowl.

These are very versatile. Fill them up with vegetables and a protein of your choice! We recommend adding tofu or avocado for vegetarians. If you are gluten-free, you must check if there is gluten in your soy sauce.

  • Nutrition Facts

  • Serving Size1 serving
  • Amount per serving
  • Calories75
  • % Daily Value*Standard DV
  • Total Fat0.3 g78 g0.38%
  • Sodium290 mg2300 mg12.61%
  • Total Carbohydrate12.8 g275 g4.65%
  • Dietary Fiber0.5 g28 g1.79%
  • Protein3.5 g50 g7%
  • Calcium14.5 mg1300 mg1.12%
  • Iron0.5 mg18 mg2.78%
  • *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Appetizers, Dinner, Recipes, , ,

Cool Southwestern Salad

This flavorful salad features pinto beans, corn, and avocado with a zesty dressing. It contains protein, fiber, and healthy fats- making it a perfectly balanced meal for any occasion.

  • Prep Time20 min
  • Total Time20 min
  • Yield4 servings
  • Cuisine
    • American
  • Course
  • Suitable for diet

Ingredients

For the salad

  • 2 small heads romaine lettuce
  • 1 cup corn kernels
  • 2 avocados, cut into 1-inch pieces
  • 1 15.5-ounce can pinto beans, rinsed
  • 1/2 red onion, thinly sliced
  • 1/2 cup fresh cilantro
  • 1/2 9-ounce bag tortilla chips

For the dressing

  • 1/4 cup extra-virgin olive oil
  • 1/4 cup fresh lime juice
  • 1/2 tsp ground cumin
  • 3/4 tsp kosher salt
  • 1/4 tsp black pepper

Method

Preparation

1

In a large bowl, combine the lettuce, corn, avocados, beans, onion, and cilantro.

2

In a small bowl, whisk together the oil, lime juice, cumin, salt, and black pepper.

3

Drizzle dressing over the salad and gently toss.

4

Serve or refrigerate to save for later.

Serve with a side of tortilla chips or crumble them on top!

Dinner, Recipes, Salad, , , , ,

Personal Pumpkin Cheesecake Trifles

Personal Pumpkin Cheesecake Trifles

What a mouthful, and a mouthful it is. Want a decadent, healthier version of the standard pumpkin cheesecake? These are a must-try. The greek yogurt adds some protein and negates some of the fat and the individual-sized portions help with portion control. Also, aren't they adorable?!

  • Prep Time25 min
  • Total Time25 min

Ingredients

For the whipped greek yogurt layer

  • 8 oz plain Greek yogurt
  • 6 ounces heavy cream
  • 3 tbsp maple syrup
  • ¼ tsp vanilla extract
  • Pinch of salt

For pumpkin cheesecake layer

  • 8 oz block cream cheese
  • ½ cup powdered sugar
  • 1 cup canned pumpkin puree (not pie filling)
  • 1 tsp Pumpkin Pie Spice
  • 1 tsp vanilla extract
  • Crumbled gingersnap cookies

Method

Preparation

1

Combine Greek yogurt, cream, syrup, vanilla, and a pinch of salt in the bowl of a standing mixer fitted with a whisk attachment. 

2

Mix at low speed to start, then increase to high and whip until the mixture is thick and stiff, about 5 minutes. Set aside in the fridge while preparing pumpkin layer.

3

Blend the cream cheese in a large bowl until smooth. Add powdered sugar, pumpkin, pumpkin pie spice and vanilla, and blend until smooth and well incorporated.

4

Remove whipped Greek yogurt cream from the fridge and gently fold in about 1/2 of it into the pumpkin mixture. Reserve the other 1/2 of the whipped yogurt cream.

Assembly

5

Add a thin layer of crumbled cookies to the bottom of each glass, then add a layer of pumpkin filling, then whipped yogurt cream. Repeat this pattern (cookies, pumpkin, whipped cream).

6

Garnish with a bit of additional crumbled cookie. Serve immediately or keep in the fridge up to 2 hours.

Desserts, Recipes, ,

Quinoa, Tomato, and Black Bean Salad

Quinoa (pronounced ``keen-wah``) is a whole grain with origins in South America. It is combined in this recipe with black beans, savory vegetables, and spices for a cold salad that is light and refreshing. This salad is high in protein and can be served as a main or side dish.

  • Prep Time20 min
  • Cook Time15 min
  • Total Time35 min
  • Yield6 servings
  • Serving Size1 cup (254 g)
  • Energy140 cal
  • Course
  • Suitable for diet

Ingredients

  • 1/2 cup quinoa (dry)
  • 1 1/2 cups water
  • 1 1/2 tbsp olive oil
  • 3 tsp lime juice
  • 1/4 tsp cumin
  • 1/4 tsp coriander (ground, dried cilantro seeds)
  • 2 tbsp cilantro (chopped)
  • 2 scallions (medium, minced)
  • 1 can black beans (15.5 ounce can, rinsed and drained)
  • 2 cups tomato (chopped)
  • 1 red bell pepper (medium, chopped)
  • 1 green bell pepper (medium, chopped)
  • 2 green chiles (fresh, minced, to taste)
  • Salt and black pepper (to taste)

Method

Preparation

1

Rinse the quinoa in cold water with a strainer. Boil water in a saucepan, and then add the quinoa.

2

Return to a boil, and then turn it down to a simmer until the water is absorbed, 10 to 15 minutes.

3

Cool for 15 minutes. While quinoa is cooling, mix olive oil, lime juice, cumin, coriander, chopped cilantro, and scallions in a small bowl, and set aside.

4

Combine chopped vegetables with the black beans in a large bowl, and set aside.

5

Once quinoa has cooled, combine all ingredients and mix well. Cover and refrigerate until ready to serve.

Feel free to put additional vegetables in this salad. Corn, avocado, or cucumbers are recommended.

  • Nutrition Facts

  • Serving Size1 cup (254 g)
  • Amount per serving
  • Calories140
  • % Daily Value*Standard DV
  • Total Fat5 g78 g6.41%
  • Saturated Fat1 g20 g5%
  • Cholesterol0 mg300 mg0%
  • Sodium210 mg2300 mg9.13%
  • Total Carbohydrate23 g275 g8.36%
  • Dietary Fiber5 g28 g17.86%
  • Protein5 g50 g10%
  • *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Dinner, Recipes, Salad, , , , ,