Archive | Meatless

The Sprouted Kitchen Cookbook Review & Recipe – Tahini Kale Slaw & Roasted Tamari Portobello Bowl

The Sprouted Kitchen Bowl + Spoon

Adding to my cookbook obsession is the recent release of The Sprouted Kitchen Bowl + Spoon by high profile food blogger, Sara Forte of The Sprouted Kitchen. Sara’s specialty is creating recipes using simple whole foods that are in season and fresh. She uses as much produce as possible in her dishes and this allows for what she calls “wiggle room” for indulgence if desired. I resonate with Sara’s style of cooking because she doesn’t subscribe to one particular diet or food group. She believes in balance, simple not complicated and she loves cooking with whole foods…just like me! I like her already.

Bowl + Spoon is a cookbook packed with recipes all created & eaten out of…….you guessed it….bowls. The table of contents is divided amongst Morning Bowls, Side Bowls, Big Bowls, Sweet Bowls and Dressing & Sauces.

“I have an affinity for seasonal vegetables and whole foods with bold dressings or sauces. I crave healthful, colorful foods that taste good. My specialty, per se, is food in a bowl – combinations of vegetables, whole grains, lean proteins, big salads – texture and flavor that go together to make a simple, nutritious, meal that makes sense composed in one vessel…ingredients nestled within each other, tangled to make most sense as a sum of their parts. I am using the bowl as a point of inspiration for the recipes shared here.”

The diversity of the recipes is impressive with dishes such as creamy mushroom pasta with frizzled leeks, smoky tortilla soup, cauliflower gratin, pumpkin pie steel-cut oats, homemade ricotta, tropical smoothie bowl and peach derby ice cream. Sara’s dishes are vibrant, full of quality ingredients, seasonal and pretty simple to make. She appeals to the every day home cook who wants to prepare and serve their families delicious, healthy meals.

In addition to the array of beautiful photos and recipes, Sara has detailed lists of essentials she needs to prepare, cook and serve the dishes that she makes. There are lists discussing how to build a stocked arsenal of legit kitchen tools, a fridge full of condiment & produce staples and a pantry of ingredients that will never steer you wrong. The thing I love about her lists is that everything is affordable and majority of everything can be found at a well-stocked grocery store, health food store such as Sprouts or Whole Foods or online at retailers such as Amazon and Thrive Market.

I bookmarked multiple recipes, but the one I made recently and wanted to share is Tahini Kale Slaw and Roasted Tamari Portobello Bowl! Portobello mushrooms are kind of my thing so when I paged across this recipe, I instantly read the entire thing top to bottom. Adding to the shrooms is kale, brown rice, pepitas, onions, carrots, avocado and delicious Tahini Citrus Miso Dressing. YUM!

Tahini Kale Slaw and Roasted Tamari Portobello Bowl

Tahini Kale Slaw and Roasted Tamari Portobello Bowl1

Tahini Kale Slaw and Roasted Tamari Portobello Bowl

Tahini Kale Slaw & Roasted Tamari Portobello Bowl
 
www.deserthealthy.com:
Serves: 2
Ingredients
  • 2 large portobello mushrooms
  • 2 tablespoons toasted sesame or grapeseed oil (I used sesame)
  • Sea salt and fresh ground pepper
  • 1 tablespoon tamari or low sodium soy sauce
SLAW
  • 1 bunch kale, stems removed
  • 1 carrot, grated
  • 3 green onions, white and green parts, chopped
  • ½ cup sunflower sprouts or microgreens ( I used pepitas and no microgreens)
TOPPINGS
  • 1 cup cooked brown rice
  • 1 large avocado, peeled and diced
  • ⅓ cup roasted and salted sunflower seeds
DRESSING
  • ½ cup tahini
  • 2 tablespoons white or yellow miso (I used white)
  • 2 tablespoons honey
  • 1 tablespoon toasted sesame oil
  • 2 teaspoons Sriracha or hot sauce
  • 1 tablespoon rice wine vinegar
  • Juice of 1 large orange (about ⅓ cup)
  • Sea salt and freshly ground pepper
  • Lemon juice, to taste
Instructions
  1. Preheat the oven to 375F and line with parchment or foil. Remove the stems from the mushrooms and rub both sides with the oil and sprinkle of sea salt and pepper. Place them gill side up on the baking sheet and drizzle the tamari on top. Roast for 15 to 18 minutes until the mushrooms look soft and collapsed. Once cool, slice them thinly.
  2. While the mushrooms cook, prepare the slaw. Finely chop the kale. In a large mixing bowl, combine the kale, shredded carrots, green onions and dress and desired. Rub the dressing into the kale to soften it and then add the sprouts.
  3. To make the dressing – In a mixing bowl, whisk together the tahini, miso, honey, sesame oil, and Sriracha to combine. Whisk in the vinegar, orange juice, salt, and pepper to taste. Thin with water or lemon juice, 1 tablespoon at a time, if needed. Taste and adjust seasoning. The dressing will keep, covered, in the fridge for 2 weeks and it makes a lot.
  4. Serve each bowl, warm or col, with a good portion of the kale, scoop of rice, a mushroom, avocado, and a generous sprinkle of sunflower seeds.

 
Check out Bowl + Spoon for yourself and turn those farmers market goodies into something truly distinctive and tasty.

*I received this book from the Blogging for Books program in exchange for this review, but all opinions are my own.
Blogging_for_Books_Lockup_1a

 

26

Veggie Egg Muffins with Gouda

Anyone who follows this blog knows what a huge fan I am of prepping meals ahead of time so that I can take the pressure out of daily breakfast, lunch or dinner. Often we scramble in the morning to get ready for work and making breakfast is the least of our concerns even if our stomachs growl in disagreement. These egg muffins solve that conundrum. They can be prepped on a Sunday or Monday and eaten all week long. I don’t know about you, but if I have food on hand and I know breakfast and lunch are covered, I feel like I have a better grip on the day.

These egg muffins offer the well-rounded breakfast nutrition we all deserve and need for morning energy. They are loaded with vegetables which provide fiber along with the protein from the egg and cheese. Also the vegetables were sauteed in bacon olive oil, yes bacon, (THANK YOU QUEEN CREEK OLIVE MILL) which provides a little fat to the combo. I like the fact that I can just pop these into the microwave for 20-30 seconds and boom, time to eat. It’s a quick fix and a healthy one to boot. Change up the veggies if you choose and forget the cheese if you please. You can follow my recipe as a foundation to go off of and then jazz your muffins the way you like them. Happy brekkie.

Veggie-Filled Egg Muffins with Gouda

Veggie-Filled Egg Muffins with Gouda

Veggie-Filled Egg Muffins with Gouda

Veggie-Filled Egg Muffins with Gouda

Veggie-Filled Egg Muffins with Gouda

Veggie-Filled Egg Muffins with Gouda

 

Veggie Egg Muffin with Gouda

Veggie Egg Muffins with Gouda
 
Serves: 12 muffins
Ingredients
  • 6 cremini mushrooms, diced small
  • 1 small onion, diced finely
  • 1 head of broccoli, chopped into small florets
  • ½ cup of bell pepper, chopped small
  • 10 eggs, whisked in a bowl separately
  • S&P
  • 1 TBSP of EVOO (I used bacon olive oil from my local olive mill)
  • Oil spray for the muffin tin
  • 1 Cup of shredded Gouda cheese
  • Optional: Hot sauce
Instructions
  1. In a non-stick pan on medium heat, warm olive oil for a few minutes. Once the pan is warm and the oil is spread evenly, add onions. Saute for 5 mins, stirring occasionally. Add the broccoli and cook another 5 mins, continuing to stir. Add the bell pepper and mushrooms. Cook for 3-4 more minutes. Season with salt and pepper as needed. Remove from pan and let cool for 10 minutes.
  2. Preheat oven to 375 degrees.
  3. Scoop a spoonful of mixture into each greased muffin tin slot until each slot has an even amount of mixture.
  4. Pour the whisked egg mixture into each slot and cover each slot of veggies evenly. You should be able to fill all 12 slots.
  5. Sprinkle a pinch of the shredded gouda on the top of each muffin slot, along with a dash of S&P.
  6. Bake for about 15-20 minutes. Keep an eye on them! Halfway through the baking process, you may want to pierce each slot with a fork a couple of times to prevent them from bursting.
  7. Muffins are done when you can stick a tooth pick in and it comes out clean. Remove from oven and let cool for 10-15 mins. Remove each muffin carefully.
  8. Top with any leftover gouda cheese and hot sauce if you choose.

 

 

0

Quinoa & Spinach Stuffed Bell Peppers with Walnuts & Feta

I mentioned in a previous post what a huge fan I am of stuffing mushrooms, but the feeling of excitement also arises when it comes to bell peppers. I used to hate it when I was a kid and my Mom would make stuffed green peppers filled with ground beef & rice in which she would then smother in Campbell’s tomato soup.  SO the fact that I now make stuffed peppers and love them is kind of comical. Amazing how our taste buds change as we get older. (I used to also hide brussel sprouts in the pockets of my pants when I was a kid because they repulsed me BUT now I can’t eat enough brussel sprouts, I want them all the time) My version is health-ified and includes salty feta and it’s meatless. Although I also make stuffed peppers from time to time with ground turkey, but that is another recipe for another day.

These peppers are full of veggies, quinoa, feta and red walnuts and they taste even better the next day warmed up for lunch. Once again, like a lot of my recipes, this is super versatile so if you’re not into one of the ingredients, just change it up. Don’t like walnuts? No problem…exchange them for pine nuts or exclude the nuts altogether. If you have brown rice on hand and would rather use that then quinoa, knock yourself out. Any which way you decide to pursue this recipe, you will be happy and your belly will be full. I paired one pepper with a small spinach salad and it was the perfect amount of food for dinner. Enjoy!

Quinoa & Spinach Stuffed Bell Peppers with Walnuts & Feta

Quinoa & Spinach Stuffed Bell Peppers with Walnuts & Feta

Quinoa & Spinach Stuffed Bell Peppers with Walnuts & Feta

Quinoa & Spinach Stuffed Bell Peppers with Walnuts & Feta

Meatless Monday: Quinoa & Spinach Stuffed Bell Peppers with Walnuts & Feta
 
Ingredients
  • 4 Large Red Bell Peppers; tops & bottoms cut off
  • 2 Large Shitake mushrooms; diced
  • 1 Onion; diced
  • 2 Handfuls of Spinach
  • 1 TBSP Fresh Parsley; finely chopped
  • ½ Cup Walnuts; chopped
  • 1 TBSP Worcestershire Sauce
  • ½ tsp. Garlic Powder
  • ¼ tsp. Red Pepper Flakes
  • 4 oz. of Feta Cheese (3 ozs. for mixture, 1 oz. for topping)
  • 2 Cups of Jarred Tomato or Spaghetti Sauce
  • 1 Cup of Quinoa, cooked
  • S&P
Instructions
  1. Preheat oven to 400 degrees.
  2. In a saute pan on medium heat, cook shitake mushrooms and onions for 7-8 minutes until onions are translucent.
  3. Add worcestershire sauce, red pepper flakes, garlic powder and quinoa. Stir and let cook for 2 or 3 minutes.
  4. Add the tomato sauce and stir. Let mixture cook for 5 minutes. Add spinach and stir for a minute before removing from heat.
  5. Stir in the walnuts, parsley and 3 oz. of the feta to the mixture after it's cooled a few minutes.
  6. Remove the inside of the peppers and fill each pepper with the mixture.
  7. Bake for 35 minutes until the tops of the peppers look golden and the peppers are soft.
  8. Top each pepper with remaining feta cheese and a fresh grind of black pepper.

 

 

0

Lunchtime: Healthy Brown Rice Veggie Bowl

This is my ultimate, easy, go-to lunch that I take to work almost every week. It’s effortless to whip up and it’s also very healthy and satisfying. I prep a batch of this veggie brown rice in the beginning of the week and then I’m good for lunches for 3-4 days. I like this recipe because it’s a no-brainer for me at lunch time…I’m not stressed trying to figure out what to eat or where to order out from. These brown rice bowls are full of nutritious, organic brown rice, a medley of veggies that I change up each week, and a little bit of low-sodium soy sauce that gives this dish a light salty kick. Typically I add a half of an avocado or a hard-boiled egg to round out the dish and include a little bit of healthy fat. I’ve had plenty of coworkers ask me what I’m eating when I bring this goodness into work and I’m always happy to share the recipe and my enthusiasm for how easy it is to make.

This particular week, I had asparagus, brussel sprouts, sweet potato and a bag of frozen shitake mushrooms on hand. If you have not yet discovered these shitake mushrooms in your grocery store’s frozen aisle, now is the time. I usually have a couple of bags in my freezer and they come in handy on a frequent basis.

Woodstock Frozen Shitake Mushrooms deserthealthy.com

TIP: The frozen mushrooms hold a lot of moisture so you want to saute them on medium-high heat alone for about 10 minutes. You’re trying to reduce their liquid by half before throwing in the sweet potato and brussel sprouts.

Follow the recipe below and enjoy this addictive lunch that will likely become a weekly staple for you like it is for me!

Brown rice veggie bowl - deserthealthy.com

Brown rice veggie bowl - deserthealthy.com

Lunchtime: Healthy Brown Rice Veggie Bowl
 
Ingredients
  • 1½ Cups of Brown Rice, cooked (could also use another grain if you'd like)
  • 1½ Cups of Asparagus, diced small
  • 1½ Cups of Sweet Potato, peeled and diced small
  • 1½ Cups of Brussel Sprouts, trimmed and sliced
  • (1) 10 oz. bag of frozen mushrooms OR 1½ cups of fresh mushrooms, sliced
  • 2 TBSP Toasted Sesame Oil
  • Low-Sodium Soy Sauce (2-3 splashes or to your liking)
  • S&P and Red Pepper Flakes
Instructions
  1. In a large saute pan, heat sesame oil on medium-high heat. Once the pan is hot, add the frozen mushrooms. (If you have fresh mushrooms, skip step one and head to step two.) Stir often for 10 minutes until mushrooms have softened and their liquid has released and been reduced by half.
  2. Add brussel sprouts and sweet potato to the pan and cook for 7-8 minutes, stirring occasionally. Reduce heat to medium-low and cook another 5 minutes, continue stirring occasionally. (add fresh mushrooms at this point if you have them)
  3. Add the asparagus and brown rice and cook everything for 10 more minutes, stirring occasionally.
  4. Season the rice and vegetables with S&P and red pepper flakes. Add a few splashes of the soy sauce, but be careful to not overload it.
  5. Turn off heat and let cool. Store in airtight containers and enjoy your lunches all week!

 

 

0

Balsamic Quinoa & Goat Cheese Portobello Mushrooms

Have you ever cooked, grilled or baked portobello mushrooms? If you haven’t, welcome to this easy edition of Desert Healthy. It’s no secret that I have a fondness for shrooms as you will notice in many of my recipes. I can’t stand them raw, but when mushrooms are cooked, I could eat them with every meal. I definitely eat them almost daily. Portobellos in particular are so versatile and hearty that they really can stand up next to meat in any recipe. Not only are they are low-calorie, but they’re full of antioxidants and other nutrients. Trust me, they are just as nutritious as they are delicious.

One of my favorite things to do is stuff em’. I always have fully cooked organic quinoa in my freezer from Trader Joe’s which helps me out when I’m crunched for time and want to make a quick weeknight dinner. If you don’t have a Trader Joe’s nearby, you can always make a big batch of quinoa over the weekend to have on hand for the week. After heating the quinoa up, I pour it in a bowl, add the goat cheese, balsamic and S&P. Mix. Stuff. Pretty simple. I love the acidic punch from the balsamic which I think adds great flavor. Pair the shroom(s) with another veggie like asparagus or brussel sprouts or you could even have the portobello as a side dish. Like I said earlier, it’s versatile. Enjoy!

Balsamic Quinoa & Goat Cheese Portobello Mushrooms
Balsamic Quinoa & Goat Cheese Portobello Mushrooms

 

Balsamic Quinoa and Goat Cheese Portobello Mushrooms
 
Serves: 2
Ingredients
  • 2 portobello mushrooms, stems removed (Wipe the surface of the portobellos with wet paper towel. Do not rinse under water otherwise you will have soggy mushrooms.)
  • 1 cup of quinoa, cooked
  • 2 ozs. of goat cheese
  • 1½ tbsp. of balsamic vinegar
  • 1 tbsp. EVOO
  • S&P
Instructions
  1. Preheat oven to 375 degrees. Place parchment or tin foil over a small cookie sheet. Set aside.
  2. Heat up grill pan on medium-high heat. Brush the surface and inside of the portobello with the EVOO.
  3. Once pan is hot, place the portobellos, surface side down first, in the pan and don't touch for 4-5 minutes. You're trying to get a char and grill pan marks on the mushrooms. After 4-5 mins, flip over and grill the inside of the mushrooms for another 3-4 minutes or so.
  4. While the portobellos are cooking, mix up the cooked quinoa, goat cheese, 1 tbsp. of the balsamic and S&P in a small bowl until mixed thoroughly. (The goat cheese will combine easier if the quinoa is hot.) Set aside.
  5. Remove pan from the heat and let portobellos cool for 5 minutes.You may see a lot of liquid that released; use a paper towel to absorb the liquid that's collected in the mushroom. You don't want the mushroom to be wet when you stuff it.
  6. Stuff the portobellos with the quinoa mixture. Place in the oven for 15 minutes. For the last 2 minutes, set oven to broil if you'd like the quinoa a little toasted on top. If you prefer it softer, don't broil.
  7. Let cool for a few minutes and drizzle the remaining balsamic over the portobellos.

 

2