Crispy Tofu

It’s safe to say that the words delicious or yummy are not usually associated with tofu but today’s recipe should change your mind. Tofu has a negative reputation because most people assume you eat it as is and in its natural state is less than desirable. Tofu is a block of compressed soy beans that have been blended to various textures depending on the type of tofu purchased. Tofu comes in soft (best for smoothies or sauces), firm, or extra firm both of which are ideal for use in stir fries or for replicating a typical animal based protein like chicken. Just like traditional animal proteins, tofu needs to be well seasoned and prepared in order to have a satisfactory end result. Luckily it is easier than you may think to yield a delicious product. Without rambling on too much, I will be showing you today my simple recipe for a delicious and crispy tofu that can be tossed in a stir-fry, substituted in sushi, or simply served alongside some rice and veggies. Before we get into the details of what you will need for this simple recipe, let’s quickly review the nutritional advantages of consuming tofu.

Read More

Cauliflower Ceviche

Back in March, I was looking forward to a potluck with all of my coworkers after closing a chapter on a job. We had all signed up for a particular dish to bring and one of my coworkers wrote down “cauliflower ceviche” I was intrigued and I asked her for the recipe. After making it, I became obsessed with it and decided to make a few tweaks to make it my own. It didn’t take much tweaking as it was delicious as is but I generally like my ceviche extra tangy so that is exactly what this recipe entails. For those of you who are skeptical to try this, I promise you will be blown away by the results. This is so delicious it is even well loved by those who are not a fan of seafood or fish. The ingredients are very simple, requires minimal heat, and the results will get you hooked. As always, let’s talk about the nutritional benefits of our star player–cauliflower.

Read More

Easy Roasted Potatoes

One of my favorite foods to have for breakfast is potatoes. I’m not talking about the sweet kind either, I’m talking about the good ol’ golden Yukon potato. For whatever reason, potatoes have gotten a bad reputation over the last decade but I am here to tell you that in this household potatoes are an absolute must and household staple. Russet potatoes, golden Yukon, and red potatoes have just as much nutritional value as sweet potatoes do the only difference being the amount of minerals varies by each variety. Each potato has its appropriate use and for the purpose of roasting at a higher heat, I have found that golden potatoes yield the best results. I am working on a comprehensive blog post to outline each use of different types of potatoes but for now, i’m letting you know that golden yukon and/or red potatoes are the best types for roasting in the oven.

Read More

Strawberry Banana Smoothie

As the weather warms up, I find myself having less of an appetite for a solid food meal and leaning more towards smoothies and smoothie bowls. However, I am someone who gets bored fairly quickly so I always try to change up the smoothies in my rotation. I was playing around with a classic recipe the other day but I wanted to add something extra to it to make it more nutritious and a little bit more filling. If I didn’t tell you in the recipe here, you would never know that there’s actually cauliflower in this smoothie! That’s right, you heard me right. This smoothie has frozen riced cauliflower in the mix to add some extra fiber and nutrients into the mix such as Vitamin C, K, and folate just to name a few. I also added in some chia seeds for a source of omega-3 fatty acids and some non-dairy cashew yogurt for probiotics (great for digestion). I used non-dairy yogurt because quite frankly I do not like the taste of dairy yogurt in my smoothies. It leaves a tang to my smoothies that I don’t particularly enjoy so instead I used either almondmilk yogurt or in this case, cashew-based yogurt but of course use whatever you have or prefer. This recipe is incredibly easy and makes enough for 3 or 2 very large servings (about 32 oz.). Feel free to freeze any leftovers into ice cube molds to save for another day. Now let’s get into the specifics of the ingredients.

Read More

Peppermint Mocha Tart

It’s the most wonderful time of the year! Not just because it’s the holidays but mostly because school is finally coming to an end! With just a few days of the semester left, I felt inspired to make a little dessert for the holidays. After giving it lots of thought, I decided to turn a classic holiday drink into a yummy treat you can easily make for a holiday party or to enjoy at home! This peppermint mocha tart is decadent and perfect for the holidays. It’s so incredibly easy to make and is sure to be a crowd-pleaser. Whether you are a fan of peppermint or not, I am sure you will love this one. Not only is this tart easy but it’s also gluten-free, and vegan! Instead of using heavy cream like so many recipes during the holidays do, I used coconut milk to yield a creamy filling. Rather than using a graham cracker crust, I utilized nutrient dense walnuts that are packed with essential fatty acids, fiber, and a great source of protein.

Although I always aim to make recipes that are healthy, I do want to make a point that sometimes, the calories, sugar, or fat content are unimportant. The holidays should be about spending time with family while enjoying delicious food. You shouldn’t deprive yourself of the foods you want to eat during a holiday party because they don’t fit into your lifestyle. As I have said before, there is a time and a place for fun foods and rather than stressing out about your food choices, enjoy whatever makes you feel good and happy. Anyways, enough with the ranting for this simple and delicious recipe, let’s get into the details of what you will need to make it happen.


Read More

Soy & Lime Veggie Skewers

Veggie Skewers

Since the weather has warmed up, I have been taking advantage of the relatively nice weather and grilling outside. During the warmer months, I prefer to grill because it helps to avoid heating up the house by using the oven. Also, the fact that it gives food a perfectly smokey & delicious char is an added bonus.  Adrian & I have been on a grilled corn kick and the other day when we were waiting for it to finish up, I started thinking about how good skewers would be charred on the grill.  I feel like skewers or kabobs scream summer and I thought it would be the perfect opportunity to show you yet another way to incorporate more veggies into your diet in a non-boring way.  Since these skewers do not have meat, I knew that meant I needed to do something to these veggies to make them burst with flavor so that is when I started playing around with marinade ideas. I wasn’t really sure what kind of flavor I wanted them to have, but I just started combining flavors I knew would be delicious. First, I added soy sauce for that umami/salty flavor and then proceeded to add in minced garlic because I can’t think of a time where garlic & soy sauce ever tasted bad. To cut the saltiness a bit, I added in some lime juice for some acidity and lastly included some organic raw honey for sweetness. As I whisked away I continued to taste it to make sure everything was balanced and before I knew it, I had created the perfect balance of sweet & savory. This marinade can really be used for anything but I highly recommend you try marinating mushrooms for these skewers because it will change your life! Since mushrooms are so porous and spongelike, they absorb the marinade very well and pack a lot of flavor into each mushroom.  The longer you marinate these for the better they taste so I would recommend leaving them for as long as you possibly can to maximize the flavor. Now with all that being said, let’s get into the details of this recipe.

Read More

Falafel + Yogurt Sauce Recipe

falafel-2.png

Happy Sunday!

I hope you have all had a wonderful and refreshing weekend after what I’m sure has been a busy week for everyone. I myself have had quite the last two weeks so I made sure to spend some time pampering myself this weekend. One of my favorite things to help me decompress is to develop new recipes. When I’m in the kitchen it’s like all of my sources of stress disappear and I find myself to be calm, cool and collected.  This weekend I had a flood of recipe ideas that I can’t wait to share with you because you are going to LOVE them! For today, I will be sharing with you one of the recipes I finally perfected after much time and that is my beloved falafel recipe. The first time I had falafel was in a local Greek restaurant in the form of a pita sandwich. I loved how filling and fresh it was and couldn’t stop thinking about it for a while. I decided to give making them at home a shot with one major modification– I would avoid deep frying them in oil. One of the best parts about falafel is the crispiness of the falafel itself, but I figured I could make them just as delicious by simply pan-frying them instead. After making a few tweaks to the recipe I finally landed on a winner and today I get to share it with you. These falafels can be used to make lettuce wraps, pita sandwiches, salads, and so much more as they are extremely versatile. They provide a healthy serving of fiber and plant-based protein along with an abundance of vitamins and minerals. These falafels require very minimal heating which makes them great as we dive deeper into the warm weather season!  I especially like to make these at the beginning of the week to keep them in the fridge so I can quickly make a meal. The necessary ingredients are very minimal which also makes this recipe incredibly budget-friendly! Let’s get started by getting into what you will need to make this recipe.

Read More

Vegetarian Tortilla Soup

vegetarian tortilla soup (1)

Growing up, I used to spend hours watching the Food Network. Some of my favorites were Giada De Laurentiis, Rachel Ray, and Ina Garten. I would sit there in front of the t.v. like a sponge absorbing everything they said and keeping their flavor combinations in mind. Very seldom would my mom ever follow their recipes but there is one I remember and still think about and that was Rachel Ray’s chicken tortilla soup. What stood out to my mom and myself about her chicken tortilla soup was the use of chorizo in the base of the soup. It looked so good and as we sat there salivating for the remainder of the show, we decided to give the recipe a shot. Let me just say that was the best chicken tortilla soup I had ever had. Fast forward to now and obviously, I realize that a vast majority of the recipes Rachel Ray and for that matter, any other Food Network chef made weren’t very healthy. Naturally, I decided to make it my mission to lighten it up a bit and so about a few months ago I had one of my good friends over and I made my version of the chicken tortilla soup and he absolutely loved it. Instead of utilizing regular pork chorizo which is high in saturated fat, and cholesterol I swapped it for soy chorizo. In addition, I also added in black beans for extra fiber and protein.

Although my version of the chicken tortilla soup was a huge hit, I got to thinking if I could make a vegetarian version that would be just as delicious. Now, if you wanted to still make this a chicken tortilla soup, all you need to do is swap out 1 cup of beans and 1 cup of quinoa for shredded chicken (total of 2 cups). After lots of tasting and tweaking, I found a winner and man is it satisfying. Today I will be sharing with you my recipe for my vegetarian tortilla soup.  In order to create a soup that would be hearty and feeling just like traditional chicken tortilla soup, I decided to use quinoa because as I have mentioned many times before, quinoa is one of the only plant-based options that is considered a complete source of protein. Quinoa is a grain that contains all nine of the essential amino acids we must obtain from our diet which is why I decided to use it in place of the chicken. Quinoa is also high in fiber, vitamins, and minerals so it’s a great way to boost this soup. In addition, I also added in some extra veggies for an extra serving of fiber.

This recipe is so easy and comes together in a total of 30 minutes as it is just a matter of dumping things into a pot and allowing them to simmer together. The longer it sits for, the better it tastes as it gives the flavors a chance to combine. Now let’s get into all that you will need to make this dish.

Read More

Lentil Sloppy Joes

lentil sloppy joes.png

With the semester in full swing, I’m on the hunt for recipes that are both nutritious and quick. After a long day at school, the last thing I want to do is spend hours in the kitchen. With that being said, today I will be sharing with you one of my favorite recipes that is packed with plant-based protein and comes together in under 30 minutes- lentil sloppy joes. Growing up, I remember my mom making sloppy joes during a busy weekday as it was quick, delicious, and sure to fill us up. When I was playing around with some dinner ideas, I immediately thought back to that recipe and decided to replicate it but to substitute lentils in place of the ground beef. As I’ve mentioned before, I personally enjoy eating mostly plant-based as I find that is what keeps me feeling the most energized and focused throughout the day. Additionally, lentils are a great source of plant-based protein and are loaded with fiber and iron as well. Lentils are one of those foods that I feel are completely underrated as they are loaded with nutrients but also make a great substitute in many recipes that call for ground beef. I always have lentils on hand and typically try to eat them in some form or another at least once a week. Before  I ramble on for too long I’ll cut it short and simply say that whether or not you are a vegetarian I am certain you will enjoy this recipe. My boyfriend who is incredibly picky couldn’t get enough of this and enjoyed the leftovers the following days which is huge because he is not a fan of leftovers. Now, let’s get into what you will need to make these delicious lentil sloppy joes.

Read More

5 Minute Peanut Butter & Chocolate “Cookie Dough” Bites

Cookie dough balls.png

When it comes to living a healthy lifestyle one of the most important factors is preparation. Preparation is key to making sure you set yourself up for success as it can mean the difference between having healthy snacks at your disposal or buying on a whim snacks high in sugar or sodium. By keeping healthy snacks on hand, not only do you manage to save yourself some extra money, but you can also save yourself some extra calories by being sure of what is in your food. The recipe I will be sharing with you today is made up of simple ingredients most of which you probably already have on hand, and when put together yield a nutrient-rich snack that will be sure to hold you over in between meals. These 5-minute “cookie dough” bites are high in fiber, protein, and B vitamins which will help to keep you energized throughout the day.  You can add in nuts, dried fruit or really anything else to change up the flavors and to keep things interesting.  I encourage you to get creative in your combinations so that you don’t get bored and aren’t tempted to spend money on the overly processed choices at the store. Now let’s get into the recipe!

Read More