Tag Archives: vegetarian

Goat Cheese Spring Peas Arugula Salad

So fresh, crunchy, and a fantastic meal for lunch topped with some salmon, served with a crisp baguette, or stand alone as a side dish to bring to a dinner party. 
You need:

-2 cups arugula

-1.5 cups spinach/greens to mix with arugula 

-handful crumbled walnuts

-1/4 pomelo flesh

-1/2 yellow bell pepper sliced

– 1/3 fresh leek sliced

-4 tbs fresh English peas

-1 tbs crumbled goat cheese

– black pepper to taste

-1/2 lemon juice

-1 tbs balsamic vinegar

-1 tbs olive oil
Combine all ingredients and enjoy!


Easy Fancy Veggie Pizza!

Looks so fancy, was TOO easy. I used pre-made pizza dough from the refigerated section of TJs AND their reday made pesto sauce. I know, cheating, but who cares, have gourmet pizza at home in minutes for a fraction of the cost of going out!! I used their whole wheat crust, 3 cheeses, and TONS of veggies. Not to mention fresh garlic and basil. Mine was not vegan, not gluten free, but there are of course vegan versions of the cheese and ready made crust (I know at whole foods and elsewhere) if you need!
You need: 
1 pizza dough crust (of choice, I used whole wheat, you can use GF or the herbed option!)

2 tbs pesto sauce

1/2 can artichoke hearts (i like in water, not oil)

1/2 red onion, chopped

3 cloves garlic minced

1/2 can black olivessliced 

1 large handful fresh basil sliced

Dash crushed red pepper

Dashes of oregano

wheat germ/flax meal to taste

1/2 red bell pepper, thinly sliced

6 large mushrooms thinly sliced

Parmesan/mozz/goat cheeses! (subs vegan or just nutritional yeast flakes if desired)
Follow crust instructions, but I let mine sit out on the counter for 30min, then stretched out onto a very large round bake sheet, lined with lightly sprayed foil.  Then I spread the pesto, sprinkled flax and wheat germ for some added nutrition, then layered my veggies, spices, and 3 cheeses at the end.  
Baked on 375 for about 15min then broiled x1min.

Slice, enjoy, and serve with a glass of pinot noir (not a fancy wine pairing but trust me, it was delish)   🙂

Parmesan Brussels and Spagetti Squash

OMG! Instant favorite alert! Brussels sprouts and spagetti squash, fresh herbs, savory cheese, mushrooms, tomatoes, and garlic make this a true treat. The flavors are so rich and complex, and I love the subtle burn of the crushed red pepper 🙂

You need:

-spaghetti squash roasted whole at 375F for 1 hr 20min

– about 7 large Brussels sprouts sliced

-1 large tomato, chopped

-1/2 onion, chopped

-1/2 can chick peas

-about 6 large mushrooms sliced

-6 cloves garlic, minced

-salt, 1/4 tsp

-pepper, 1/4 tsp

-crushed red pepper, 1/4 tsp

-oregano, 1/4 tsp

-fresh thyme, 1tsp

-fresh parsley, 1tbs

-herbed goat cheese (optional), 1tbs

-shredded Parmesan (optional), 2 tbs

-olive oil, 2tbs
Sauté all veggies in olive oil on low heat, adding in canned chick peas and herbs/seasoning once veggies are reduced and mostly soft. The brussels retain some crispiness, but I like the tomatoes soft and mostly cooked down. Then turn off heat and add cheeses if you are using.  Remove spagetti squash from the shell and serve your saute over this squash “pasta”. Garnish with a sprinkle of parmesan and some fresh parsley.  Enjoy!!!


Creamy Avodado Pesto!

This turned out so delicious! I had mine with zucchini “noodles”, microwaved for 1 minute before serving the pesto sauce on top, and it was decadent and so tasty!! This recipe is both oil and nut free. I did use some low fat cottage cheese for added protein, optional, or subs for lentils or nut of choice.

Creamy dreamy yum!!

1 avocado
1 sprig thyme
1cup basil
2/3 cup cottage cheese
3 cups spinach
2 cloves garlic
1/2 lemon

Blend the above well until creamy as desired.

Serve over pasta or spiralized zucchini to your choosing. I spiralized my raw zucchini, then microwaved for 1 minute to keep crispy but warm and then served pesto over it, and the result was just perfect!








Spinach Artichoke Dip with Butternut Squash “Chips”

This was a yummy Christmas Eve treat! I have a vegan version using cashews instead of dairy, but I was prepping for family in a nut-free household, so opted for low fat dairy instead. This recipe is high in protein and flavor!

For the dip I used:
1 bag frozen spinach
1 can un-marinated and 2 small jar marinated artichoke, drained
8oz low fat cottage cheese
8oz fage non fat Greek yogurt
1 clove garlic
handful basil
1/4 red onion
crushed red pepper
garlic powder

Over medium heat, sauté all ingredients except garlic, cottage cheese, and yogurt. Blend those 3 ingredients on high in a blender or food processor.

Meanwhile, wash and cut your butternut squash into even strips or shape of your choice. Spray with olive oil or coconut spray. Shake some oregano and sea salt on and roast at 375 for about 40min until crisp on the edges.

Combine your cream from the blender with all other dip ingredients. Serve and enjoy!









Pumpkin Protein Pancakes!

Creamy, so good, made the house smell amazing! The pumpkin gives these the best texture! Ever since high school eating Pancake Pantry’s sweet potato pancakes (Nashville, Hillsborough Village), no pancakes could compete. Pumpkin, however, is even more soft, even more gooey goodness!

I modified this recipe from bodybulding.com, a vast source for health conscious recipes!

To make about 6 pancakes to serve 2 people, I used:
-1 cup pumpkin puree
-1/2 cup egg whites
-1/4 cup almond milk
-2tsp baking powder
-1heaping tablespoon pumpkin pie spice
-2tsp vanilla
-coconut spray
-2 scoops protein powder (i used the last of a graham flavor)

Mix and pour onto a heated skillet with coconut spray to prevent sticking.
I heated the skillet to medium but then reduced it to low. These are thick and gooey, so you want them to be able to cook for about 3 minutes on each side without burning. You can thin them if you prefer with more milk/water, and then you can cook them at a higher heat and flip faster, but I didn’t try that, so I can’t vouch for the results. The thick ones were great!

Suggested toppings include:
-fresh cinnamon
-berries, every kind of berry
-almond slivers
-crushed walnuts and/or pecans
-honey or agave or coconut of pure maple syrup (i omit)
-cottage cheese or greek yogurt (extra protein, nice with fruit)













Savory Carrot Casserole

Ah, now on to the good stuff, what I really like to cook: VEGGIES 🙂

This is one of my favorite recipes, or one iteration of my favorite recipe. This is near and dear to my heart. Modified from the More With Less Cookbook, an ancient Mennonite cookbook (if 1976 is ancient…), gifted to me by my dear Aunt Cheryl, back in 2003.

This is my favorite thing to bring to “Friendsgiving” as I have not been home for Thanksgiving in 9-10 years (BUT I AM GOING HOME THIS YEAR!!) 🙂

Everyone can keep their disturbingly sugary sweet potato casseroles, give me savory carrot casserole any day! (unless it is creole/cajun style sweet potato casserole…)

For this recipe you need:
-about 4 cups of carrots cooked and mashed (i’m obsessed with TJs organic carrots of many colors; i also threw in one purple new potato just because…)
-1/2 to 3/4 cup egg whites (or 3 eggs)
-1cup plain almond milk
-about 4-5 TBS 0% plain greek yogurt
-1tsp sea salt
-dash of black pepper
-about 3 oz of shredded cheddar cheese (i used light cheddar cheese sticks from TJs, 3 sticks, shredded up)
-Fresh parsley washed and chopped (about 4-5tbs)
-crushed red pepper flakes
-handful of shredded mozzarella (optional)
-1/2 cup almond flour
-handful of crackers of choice to crumble on top (i recommend about 10 Mary’s Gone Crackers)

Begin by peeling your carrots/potato. Once done, I actually use my peeler to shred the carrots into little strips, this makes them easy to cook! I put them in my ceramic casserole dish and microwave steamed them for about 4-6 minutes until soft, with a sprinkle of water. Then preheat oven to 350 degrees. Once carrots are soft, put in a bowl.

Mix in all ingredients into the bowl with the carrots, except the crackers and a handful of cheese saved for the end. Spray your casserole dish with non-stick spray. Turn mixture into dish. Sprinkle remaining cheese and crumbled crackers on top.

Bake for about 30-35min, then do 1minute on broil at the end to get that cheese bubbling!

ENJOY that beta carotene 🙂













Easy Healthy Pizzas!

I got this idea from my new favorite youtube channel, LeanSecrets.com, linked below. This gal is full of energy, humor, and helpful advice, just spreading knowledge about health, fitness, and nutrition.


All you need:
-2 brown rice tortillas (i got mine at Trader Joe’s)
-tomato/marinara sauce
-some low fat cheese (I used a sprinkle of low fat mozz, and another of fat free feta!)
-herbs of choice (fresh basil, garlic powder, parsely, and crushed red pepper for me)
-Veggies of choice, chopped well (onions, green peppers, mushrooms, black olives for me)

Preheat to 375, make your little pizza using lots of veggies and only a little cheese, bake for about 10min, until the edges turn brown, I added less than a min on broil to get the cheese bubbling!

Simple, quick, healthy, satisfying. The fresh herbs and fresh veggies are the key to not needing too much cheese with maximum satisfaction!

The only thing I’d do differently next time is load them up with even more veggies, I was surprised how well the crust held up being so thin!!


















Veggie Breakfast Scramble

OK so these pics aren’t the best, but I whipped this together before work today! The possibilities are pretty endless for this, but here’s what I used today:

Japanese potato
red onion 1/2
green pepper 1/2
spinach 1 cup
mushrooms about 5 large
jalapenos 1/2 can or to fresh to taste
salsa of choice 2Tbs
fat free feta, a sprinkle
egg whites (around 2/3 cup)
1 whole cage free egg
1/2 can black beans

This recipe served 2 with generous portions.

First slice and saute the veggies in a little coconut oil, adding jalapenos, and about 2 Tbs salsa of choice (mine was a tomatillo based one from whole foods). When the veggies are cooked to preference, crack an egg in there, pour in your egg whites (to taste), and scramble it up! I tossed in some feta crumbles at the end. I heated 1/2 can black beans and served the scramble over the beans instead of say rice, for some added vegan protein!

You could make a tofu scramble instead to make it vegan, still great protein to start the day. Next time I’ll be using fresh jalapenos, maybe some green onions, kale, or chard. It takes less than 5 minutes but keeps you full through your busy morning!









Re-mix ! Pasta-less veggie ‘lasagna’

This is similar to my hearty spaghetti squash lasagna, but this one isn’t vegan, just vegetarian. I’m a cheese lover, what can I say 🙂 This one is more traditional using both ricotta and marinara sauce.

1 medium spaghetti squash
1 steamed zucchini sliced thin (could be sliced long-wise and made into a layer as well)
1/2 15 oz container of ricotta
1/2 jar tomato/marinara sauce of choice
Handful low fat shredded mozzarella
Fresh spinach (could do multiple spinach layer as well)
2 veggie burger patties (or meat/meat substitute of choice; i may try mashed chick peas next time!)
Garlic powder (fresh garlic would be even better)
Crushed red pepper

Knife a few holes into the squash.
Microwave on high 6-7 min until soft, let cool. Preheat to 375.

Layer spaghetti quash, zucchini, ricotta, seasonings, crumbled ‘meat’, then tomato sauce (I did in that order). Then the other half of spaghetti squash, tomato sauce, fresh spinach, shredded mozzarella.

There are many variations I want to try next time around, some mentioned in the ingredients above. Be creative! Experiment with fresh herbs as well, I just didn’t have any on hand.

Bake at 375 for 22 min covered, uncover and broil an additional minute.