I have been taking a Whole Foods Plant Based cooking class. One of the lessons involved blanching broccoli. This is how I used the head of broccoli that I blanched. By combining the broccoli with some noodles and my Chinese Brown Sauce I have a quick and satisfying meal.
1 recipe of Chinese Brown Sauce
1 head of broccoli, using the florets, blanched
12 oz GF Brown Rice Spaghetti, broken in half
8 oz Bean Sprouts
Sesame Seeds, garnish
Prepare spaghetti according to box directions. Drain. Do not rinse. Set aside.
Note: You can blanch the broccoli with the spaghetti. Just add the broccoli florets the last 60 seconds. I have done this method before and it works if you are using the broccoli right away. Just remember the broccoli will continue to cook if you do not put it into an ice bath.
I like to use my pancake griddle to stir-fry my noodles and veggies. It gives you a large surface, which lends to even cooking.
Spread noodles and broccoli evenly over a preheated griddle pan (350 degrees). Cook for a couple of minutes.
Turn noodles and broccoli over, just like you would do with hamburgers.
Add Chinese Brown Sauce and sprouts to noodles and broccoli. Stir, and let cook for about 2 minutes.
I have been wanting to bump up the nutritional value to my Vegan Alfredo Sauce since I made the original version. By swapping out water for almond milk and adding cauliflower I was able to pump up the protein and all the goodness from the cauliflower.
The process is similar as the original version with some minor adjustments. The base is Alfredo, yet two types of mushrooms add an additional savoriness. This is definitely a hearty and filling dish.
In a blender add cashews, almond milk, miso paste, lemon juice and nutritional yeast.
Bring a large pot of water to a rolling boil to cook the penne. Cook penne according to box directions. Drain and set aside.
While the pot of water is coming to a boil, in a separate pot (large) heat vegetable broth over medium heat. Add onion, garlic, cauliflower-rice and all-purpose seasoning. Cook vegetables until they are softened and translucent. If the pan gets dry add more vegetable broth.
Transfer vegetable mixture to blender. Blend until mixture is creamy. Add pasta water if needed to thin out sauce.
Use the same pot that you cooked the vegetable mixture. Add 1-2 tbsp of vegetable broth to the pot. Cook mushrooms until liquid has cooked out of the mushrooms.
Add cooked/drained penne to mushrooms and stir.
Pour sauce over penne mixture (you will probably have extra leftover) and stir.
This is one of my favorite salad bowls to make. It has the protein and heartiness from the quinoa, yet the freshness from the chopped veggies. The avocado is nutty and creamy all at one time, and besides it is avocado. What is not to like about an avocado – nothing.
If you want to bulk this up you could add some greens, and it will fill you up with healthy goodness.
1 c quinoa, cooked, cooled
1c zucchini, diced
1 c cucumber, peeled, diced
2 medium tomatoes, seeded, peeled
1/2 c green onions, fine dice, white and light green parts
1 c cilantro, fresh, chopped
1 lemon, juiced
1 avocado, sliced, garnish
Note: This is so easy and quick. I like to make this the night before or in the morning so that the flavors will meld together.
Combine all ingredients into a bowl (except avocado). Stir and chill in the refrigerator.
I made these so I could have the Game Day Meatballs that I have made for many Super Bowls or special occasions with the rest of my family. I usually make the meatballs for parties, Super Bowl, Christmas Eve and when I need to make a dish for a large group.
Instead of the usual beef or turkey used for meatballs I decided to make a vegan meatball with portobello mushrooms and brown rice. The recipe is easy and can be finished in the oven.
This is one of my favorite breakfasts. I do not make it very often because it takes a little time, yet it is so worth the investment. I usually make this on a weekend. You could double the recipe and have some for another day during the week.. All you would have to do is add a little milk to thin it out a smidge and warm it in the microwave.
I like this combination of fruit and nuts, however I have made it with whatever I had on had. This recipe serves four generous portions. It is very filling and lends to give you plenty of energy to start your morning off right.
1 gala apple, cored, chopped
1/2 c pecans, chopped
1/4 c cranberries, dried
1 Medjool date, pitted, diced
1 tbsp flax seed, ground
1/2 tsp cinnamon, ground
1/4 tsp nutmeg, freshly grated
1/8 tsp ginger, ground
pinch Himalayan salt
1 c GF Oats, rolled
2 c almond milk, unsweetened
2 tbsp coconut sugar
1 tsp vanilla extract
almond milk, garnish
maple syrup, drizzle, garnish
Note: I know it looks like a lot of ingredients, but I promise you probably have virtually all of these in your pantry. You could also make any substitutions to suit your tastes or preferences.
In a medium saucepan over medium heat add the apple, pecans, cranberries, and date. Stir until well mixed.
Add flaxseed, cinnamon, nutmeg, ginger and salt. Stir to coat the fruit and nuts. Stirring frequently cook until the apple is slightly softened and the spices are fragrant.
Add oats; stir. Cook the oats dry for about 2 minutes. This help work the spices into the oats.
Add milk, coconut sugar and vanilla. Stir frequently.
Reduce heat to medium-low and keep stirring. The oatmeal will slowly start to thicken. Usually when it starts to bubble it is almost done. Cook to desired thickness.
Garnish with a splash milk of choice and some real maple syrup.
This bowl is so full of color and flavor. You can feel the pop of the quinoa when you take a bite. There is a hint of lemon to brighten the dish and cilantro to give it some freshness.
What I like is that you can add just about any kind of veggies that you desire. This is what I had in my refrigerator at the time. Sometimes I add zucchini, yellow squash and kale. I try to change it up whenever I make it so it is not the same every time.
1/2 large onion, diced
1 c carrots, diced
1 yellow pepper, diced
1 tbsp garlic, minced
1 bay leaf
1 c quinoa
2 c vegetable broth
Lemon, zested, use juice of half the lemon
4 oz spinach, fresh, chopped
1 1/2 c cherry tomatoes, halved
Cilantro, fresh, garnish
Over medium-high heat add avocado oil to a large dutch oven. Warm avocado oil; add onion, carrots, yellow pepper, garlic and bay leaf. Stir. Season mixture generously with the all-purpose seasoning, stirring occasionally. Cook until carrots are tender and onions are softened and translucent. Remove from dutch oven and set aside.
Pour vegetable broth into dutch oven and scrape any bits that may have formed in the pan. Add quinoa and reduce heat to a simmer. Cover with lid. Cook until all liquid is absorbed and the quinoa has popped (looks like little rings).
Turn heat off. Add spinach, lemon zest, lemon juice, spinach and tomatoes. Cover with lid and let the spinach wilt and the tomatoes warm . This only takes a couple of minutes. Top with cilantro.
Here is another Meatless Monday Recipe.Even though it is meatless it is protein packed by using quinoa and garbanzo bean (chick peas). This is one of my favorite meatless dishes because it is loaded with color and flavor. Oh yeah, nutritious too. It is a winner.
In a large dutch oven, over medium heat, add onion, red bell pepper and garlic. Sprinkle All-purpose seasoning over onion mixture and stir. Cook onion mixture until veggies have softened and onions are translucent. Add lemon zest and juice, scraping bits off the bottom of the skillet.
Add zucchini, squash, garbanzo beans, tomatoes and spinach. Sprinkle with more All-purpose seasoning. Stir well. Remove once all veggies have been heated through and set aside.
Add quinoa. Toast quinoa in pan for a couple of minutes. Add broth and cook until quinoa is cooked through. The quinoa will look like it has burst with little rings. Return veggies to quinoa and stir well.