Category Archives: Casseroles

Quinoa Black Bean Stuffed Peppers

Yummy, easy, vegan meal! I have always wanted to make stuffed bell peppers, and for some reason, only now finally tried it out! How yummy and healthy! I even took some of the extras and froze them, and have since thawed them out, chopped them up, and placed in a salad.  Very versatile indeed 🙂

You need: 

2 large red bell peppers, cut in half and seeds removed

1 cup cooked quinoa

1.25 cup cooked black beans

1/2 tsp turmeric

1/4tsp ginger

1/8 tsp smoked paprika 

1/4 tsp crushed red pepper 

1/4 tsp black pepper

1/4 lemon squeezed

1/4 cup chopped red onion

4 tbs chopped chives

Optional vegan cheddar to top to bake

cilantro to garnish 

Simply mix all ingredients together and stuff inside peppers. Place on parchment paper, top with cheese, bake at 375 for 30min, then garnish with cilantro, serve with fresh greens, salsa, greet yogurt, avocado.

Enjoy!
   
    
    
    
    
    
 

Spinach Mushroom Crustless Quiche

Yum! A little spicy, very flavorful, hard to believe it is so healthy!  This one is vegetarian, not vegan, but you could totally subs tofu for egg whites if you are vegan, just blend before mixing with everything else! (Links to prior vegan quiche recipes Here and Here.) Today’s recipe happens to be low carb, low fat, gluten free, and incidentally low calorie.

You need:
2 cups egg whites

5oz mushrooms sliced

3 cloves garlic minced

3 green onions sliced

4 oz fresh washesd spinach

1tsp olive oil

1.5oz cheese (trying out lifetime fat free sharp cheddar as 40cal per oz, 8g protein, 1 carb) grated

1/4 cup unsweetened Soymilk

Salt, pepper, crushed red pepper, oregano, parsley to taste 
Begin by sautéing your garlic, mushrooms, and spinach in olive oil until wilted. Set aside to cool and drain off any excess fluid. I cooled mine in a metal colander and shook off the extra liquid.

Then add your egg whites, spices, and soymilk to a large bowl and whisk vigorously. Then mix in your veggies, both cooked and the raw green onion. Add 2/3 of your cheese (1oz) and mix in as well, reserving last 1/2 oz to sprinkle on top!

Spray your pie tin to prevent stickage, then turn into your tin, sprinkling the last of the cheese on top.
Bake at 375F for 35 min.

Let cool slightly before slicing and removing from pan. Mine slid out easily no issues sans-crust!
This is crazy low cal for its protein punch, so really, eat half the recipe if you choose!  Enjoy 🙂

Sliced into 8 pieces (approx 2.oz each), the macros are:

54 calories

0.7 gram fat

 0.5g fiber

 1.6g carb

8.9g protein! 
   
    
    
    
    
    
    
    
 

Chicken and/or Tempeh Adobo

Ok I did not get great pics of this, but I have made it a few times! Based on a classic Filipino dish and modified for a meat free option. I mixed chicken and tempeh for ease of prep (since I live with a try carnivore), but you could easily do one or the other depending on your preference. 
You need:

Around 2.5 lbs protein source, I used 2 lbs chicken drumsticks and 8oz tempeh

6T soy sauce

5 cloves garlic, smashed

1/8 cup oil for browning the protein

1T sweetener (I used Xyla natural sweetener)

1/4c apple cider vinegar

2 bay leaves

1t peppercorn

1c water
Place the chicken/ tempeh in a large ziploc bag along with the soy sauce and garlic and marinate in the fridge for at around an hour; sometimes I do a mere 20minutes, still good!

Put a skillet on migh medium heat, add the oil and half of your protein. Brown on each side for about 3-4 minutes and set onto a plate while cooking the second half of your protein(s) of choice. Once the second batch is complete, put all ingredients (including protein) into an instantpot, crockpot, or pressure cooker. Under pressure it only needs 15min of cook time for everything to get tender and juicy. In a crock pot, I would put on high for a couple hours, since the chicken is partially cooked with the frying. Alternatively, you could do this on the stovetop and just simmer simmer until the textures are to your liking (potatoes being the longest to cook), of course ensuring the chicken is well cooked if you go with chicken (160F via meat thermometer). Much less risk with just tempeh 🙂  Either way, serve with rice and enjoy!

   
    
    
    
    
 

Oven Roasted Garlic Beets

So there are so me ingredients her that are pretty taste specific, but this is a pretty economical one. At least where I live beets are quite inexpensive, and cabbage and onions are pretty affordable in general! Garlic just makes everything good, and the simple act of oven roasting brings out so much glamor in vegetables. Yummmmmy!

You need:

1/2 large onion, roughly chopped 

About 1/3 large cabbage, chopped

2-3 fresh beets, cubed

1/2 tsp Oregano

1/4 tsp crushed red pepper

Salt/pepper to taste

1 Tbs apple cider vinegar

1 Tbs olive oil

Toss all ingredients together well in a large casserole dish with oven preheating.
Bake at 375 for about 45 min, stirring occasionally, or until beets reach your desired amount of tenderness. Serve over rice with avocado as pictured, or makes a delicious side dish. Enjoy!
   
    
    
    
    
 

Vegan GF Pad Thai 

Mmmm yeah, peanut sauce, right? That creamy spicy mix. That with a mix off veggies and some pan fried tofu, and I could eat this for every single meal, and I have 🙂 spaghetti squash for noodles ensures this is both gluten free, and a great source of vitamins and healthy carbs only. Doesn’t get much better, in my opinion!
Ingredients:
-1 medium spagetti squash, (steamed via microwave 10 min or oven roasted whole x45 minutes at 350)

-1/2 container extra firm tofu (8oz), pressed to remove water 

-1/2 yellow onion sliced

-4 cloves garlic, minced

-1 large carrot sliced

-6 large mushrooms sliced

– about a handful of chopped broccoli

-1/2 red bell pepper, sliced
For garnish:

-1 large handful cilantro

-3 chopped green onions

-1/2 lime

-1/4 avocado sliced
For the sauce:

-1/2 cu PB

-2 TBS honey 

-1 tsp sesame oil

-1tsp vinegar (apple cider)

-1tsp olive oil

-1 tsp soy sauce

-1/2 cup water as needed to thin

-1.5 tsp ginger

-generous shake crushed red pepper
1. Steam/roast that spagetti squash, cut in half, scoop out seeds, scoop out spagetti flesh and let cool

2. Slice tofu into thin (1/4 in) squares and press water out of tofu.

3. Spray pan with coconut oil and pan fry the tofu on medium heat until just browned, set aside on paper towel to cool.

4. Saute all non-garnish veggies in sesame oil until tender crisp, set aside.

5. Toss spagetti squashe with veggies and tofu.

7. Prep garnishes

8. Make sauce combining all sauce ingredients in the warm skillet, adding water as needed to thin.

9. Then pour sauce over your bowl of goodies and toss well!

10. Garnish with the items listed above, you could also add crushed peanuts and additional crushed red pepper if you wish.

Also pictured are some turkey meatballs I made and simmered in the same peanut sauce, for my big meat eater 😉

Enjoy!!!
   
    
    
    
    
    
    
    
    
    
    
    
 

Glorious Golden Beets

Simple and beautiful, an excellent side dish or salad topper! 
All you need:

2 large gold beets, peeled and chopped

Coconut oil spray for pan and tops of beets

1tsp fresh minced Rosemary

Salt, pepper to taste 

Sprinkles of Nutmeg

Sprinkles of Ginger powder

Preheat oven to 350. Wash, peel and chop your beets into 1/2 in cubes. Spray your own with coconut or olive oil spray and place beets singe layer in your dish. Then spray again. Sprinkle all seasonings on top of beets and put in the oven for 1 hour, checking in 15 min increments for overcooking. My beets were particularly tough to begin with so used the full hour, but yours could potentially be done as soon as 30minutes in, so keep an eye out! That is it! Enjoy!

   
    
    
    
   

Noodle and Gluten Free Veggie Lasagna 

You know how you can order a pizza half and half when you just want veggies but your friends want all-the-meats? Well, you can make lasagna like that too! Enter the half vegan, half low fat turkey, all grain and noodle free veggie lasagna!  I have to say, while I was expecting the vegan one to pale next to melty cheese, (and let’s be real, visually this might be true) in all reality, the flavors of the vegan side were much tastier!! Feel free to make one side or both to your own tastes! The ingredients below apply to the half/half style, but you can adjust it accordingly if you only want one of the sides for your whole lasagna 🙂

You need:

1 medium eggplant, sliced longwise into thin strips

2 zucchini sliced likewise

3/4 Jar organic marinara (I used Newman’s own basil tomato sauce)

About 8 oz firm tofu

About 8oz lean ground turkey

About 3 large mushrooms sliced thinly

About 2 cups frozen spinach, thawed

About 1 cup low fat cottage cheese

About 1/3 cup shredded mozzarella

About 3 TBS goat cheese

4 TBS nutritional yeast

Plenty of:

Garlic powder

Onion powder

Black pepper

Crushed red pepper

Oregano

Basil

And a little nutmeg
Layer some eggplant and zucchini in the bottom of a greased (and foil lined if you prefer) large casserole dish.  Take your ground turkey and half of your marinara sauce and combine in a bowl, along with your onion/garlic powder, oregano, basil, and crushed red pepper. Then spread 1/2 of this mixture over the chosen “meat” half of your lasagna.  Next spread your cottage cheese over the top of this half of the lasagna. Sprinkle with black pepper and nutmeg.

Then place tofu, spinach, 3tbs nutritional yeast, and some of all the spices mentioned (including the nutmeg) in a high speed blender until you have a creamy green purée. Spread this on the vegan half of the lasagna. Next place thinly sliced mushrooms single layer on top of the creamy greenness, and sprinkle with black pepper and nutmeg.

Then, lay down the second half of your thinly sliced zucchini and eggplant.  On the meat side, go ahead and spread the remaining turkey mixture, then sprinkle shredded and crumbled cheeses on top. On the vegan side, spread a generous layer of marinara sauce, then sprinkle the top with the remaining nutritional yeast.

Cover with foil and place in oven preheated to 450F and bake for about 50minutes. Take off foil for the last 5 minutes and then broil about 2 minutes if desired. Let cool slightly, slice and enjoy!  So delicious and worth the extra efforts to please all types of eaters 🙂 Just make sure to serve full vegans the slice farthest away from the meat side! ENJOY 🙂