Cauliflower is all the rage among health trends right now and as of right now, I see nothing wrong with this. It offers an extra serving of vegetables, and can be a great lower-carbohydrate option for individuals with diabetes, or those who are watching their carb intake.

Cauliflower has been used frequently to swap higher-carbohydrate foods such as breads, pizza dough, rice, and others among them. My version is a swap for mashed potatoes with a spicy, flavorful twist. Let’s get started!


*recipe is Low-carb, Vegan, and Gluten-Free ๐Ÿ˜€ *

Ingredients:

  • 1 head cauliflower [about 4 cups]
  • 1-2 tsp vegan butter
  • curry powder
  • 1 tsp minced garlic
  • salt & pepper

Procedure:

  1. Steam the cauliflower. Use whatever method you desire. Some pre-packaged bags allow for steaming in the bag. If not, take a large microwave-safe bowl and fill with about an inch of water, and fill the rest with cauliflower. Microwave for 4-5 minutes. It does not matter if you used florets or riced cauliflower – the smaller the pieces, the shorter amount of time you need to cook it.
  2. Drain cauliflower and place in food processor.
  3. Add vegan butter, curry powder, garlic, and salt & pepper to taste.
  4. Blend until smooth.
  5. Dust with chili powder for spice.
  6. Serve warm, or store as meal prep.
  7. ENJOY!

Warm, heart-warming, and soul-touching. I discovered curry, this wonderful food in college after never trying it growing up. College has been a time of discovery, and has not slacked at all in terms of food. Because I love curry as much as I do, I wanted to recreate it easily, and in a way that doesn’t take long to prepare. Here’s what I have for you!

Ingredients:

  • 1 can coconut milk
  • 3 tsp red curry paste
  • about 3 c. raw vegetables of choice (I used carrots, broccoli, and green bell pepper)
  • 1/2 c dry lentils (any color will do)
  • 2-3 cloves minced garlic
  • curry powder (optional)

Directions:

  1. In a pot, heat ~ 1 tbsp olive oil OR vegan butter on medium heat.
  2. Saute vegetables until almostย cooked.
  3. Add garlic. Continue to saute for a few minutes.
  4. Add can of coconut milk and curry paste to the pot. Stir and combine.
  5. Add dry lentils. Stir.
  6. Add curry powder for more flavor if you so desire.
  7. Turn heat down to low and cover. Simmer for about 15 minutes or until lentils are nearly cooked.
  8. Stir and serve with rice and store your leftovers!

Notes:

  • Add shrimp or chicken if you want more protein!
  • Add chili powder to your desired taste. My recipe is very “midwest friendly” meaning it’s more bland than most curries. But if you like the spice, add chili powder to your desired spice profile. ๐Ÿ™‚

As always, happy eating!

xx,

M

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The perfect addition to a salad, with rice and veggies, or simply by itself, this is a new weeknight favorite!

*Recipe is gluten free and dairy free.*


Ingredients:

  • 1 chicken breast cut into bite-sized pieces
  • 1 + 1/2 tsp red curry paste
  • 1 tsp minced garlic
  • 1 tbsp low-sodium tamari (or coconut aminos)

Instructions:

  1. Heat a small amount of olive oil in a medium skillet on high.
  2. Once oil is heated, add chicken.
  3. Cook for about 5 minutes.
  4. The chicken will start to turn white. When this happens, add the curry paste and the garlic. Stir together.
  5. Next add the soy sauce and continue cooking for 2-3 more minutes.
  6. Take a meat thermometer and insert it into the thickest piece of chicken. It is done and SAFE when the internal temperature reaches 165 degrees.
  7. Serve whichever way you please + enjoy!

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xx,

M

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*recipe is vegan & gluten free*

Autumn. A favorite, comforting season easing us back into the cold winter months. The colors are pretty, the smells are crisp, and the food is comforting. This recipe is proof you don’t need much effort nor junk to have the fall feels.


Ingredients:

  • 1/2 yellow onion
  • 4-5 stalks celery
  • 1 c. (approx) carrots
  • 1 c. quinoa
  • 1 c. lentils [of choice]
  • 4 c. vegetable broth/stock
  • 4 c. water
  • dried italian herbs

Directions:

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  1. Dice onion finely, chop celery into bite-sized pieces, and chop carrots into bite-sized pieces.
  2. In a Dutch oven (or large pot), heat a liberal amount of olive oil on medium-high heat.
  3. After warm, add carrots and celery. Season with salt & pepper.
  4. After about 5 minutes, add onion. Continue to cook until celery is translucent and onion begins browning [add more oil if necessary].
  5. Add broth, water, lentils, and quinoa, and Italian herbs.
  6. Bring to a boil.
  7. Reduce heat to low and let simmer for about 20 minutes. Quinoa’s edges will begin to turn white.
  8. Serve immediate or store in the fridge for up to 1 week. ๐Ÿ™‚

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Stella thinks you will love it too!ย 

Happy eating!

xx,
M

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I personally don’t love mayo mixed with noodles, in fact, I don’t like mayo at all. But did you know that pasta salad does not have to be full of anything that’s rich in saturated fat? AND still be good? That’s why I came up with this recipe!

Roast veggies, cook pasta, toss together. It’s really that simple.

*Recipe is vegetarian & gluten free*

You will need:

  • 1 box high fiber, high protein pasta (such as Banza)
  • 1 large zucchini/summer squash
  • 1 red bell pepper
  • 1 tbsp olive oil
  • dried italian herbs
  • Parmesan shreds/shavings

Instructions:

  1. Roast vegetables! Slice zucchini and bell peppers into rounds and slices, respectively.
  2. Coat in cooking oil of choice and coat with s&p.
  3. Toss together and place in a 400 degree oven for about 15 mins.
  4. Boil water and cook pasta according to box directions.
  5. Drain pasta and rinse with cold water.
  6. Cool roasted vegetables.
  7. Toss cooled vegetables in with cooled pasta, olive oil, and Italian herbs, and parmesan.
  8. Serve immediately if desired, otherwise it keeps will in the fridge for about a week. ๐Ÿ™‚

Happy harvest!

xx,

M

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That’s it. Zoodle season is here. Time to use up all the zucchini you have and make pad thai.

*This dish is… vegetarian, dairy free, and gluten free*

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You will need:

  • two raw zucchinis
  • 1 clove garlic
  • 1 carrot, chopped/julianned
  • 1/2 a large bell pepper (I used red) chopped/julienned
  • 1/2 c. snap or snow peas
  • about 1 tbsp sesame oil
  • low-sodium tamari/soy sauce/coconut aminos
  • 2 eggs
  • crushed peanuts, sesame seeds, cilantro, limes (all optional) for topping

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Directions:

  1. Spiralize zucchini.
  2. Chop up the garlic, carrots, and bell pepper.
  3. Heat sesame oil on medium heat.
  4. Add garlic, carrots, peas and bell pepper to pan. Add pepper and tamari as desired.
  5. Add zoodles to pan with other vegetables. Cook down until the zoodles are about half their original volume.
  6. Continue mixing vegetables together.
  7. In a separate pan, briefly scramble both eggs.
  8. Drain zoodle/vegetable mixture. Zucchini is a very water-dense vegetable so it will release a lot of fluid.
  9. Return to pan and mix in scrambled eggs.
  10. Top with crushed peanuts, limes/lime juice, sesame seeds, and cilantro if desired. Serve immediately, or pack away for a good work lunch. ๐Ÿ™‚

 

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Enjoy the zoodle season!

xx,

M

 

 

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Spaghetti carbonara is a favorite amongst us Americans. It’s rich and full of flavor, and makes for the ultimate comfort food. But, like most comfort foods, it’s richness will weigh you down.

Being the huge advocate for comfort food that I am, I’ve been recipe testing this dish for a while, hoping to get it just right. I think I’ve found a winner. Instead of compromising flavor, I’m adding protein, veggies, and lightening up the dish.

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Ingredients:

  • 1 pkg Banza spaghetti
  • 1 c. cooked peas
  • 1/2 c. cooked broccoli (shredded)
  • 2 eggs, beaten
  • 1 tbsp minced garlic
  • about 1 tbsp olive oil
  • salt & pepper

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Directions:

  1. Cook pasta according to directions. Drain and RINSE. This is especially important if you are using a starchy pasta made from lentil, bean, or quinoa flour!
  2. Return the pot to the burner. Turn to medium heat and saute garlic for about 5 minutes.
  3. –> TURN THE HEAT OFF <– extremely important!*
  4. Add pasta, peas, and broccoli to pot and begin to stir to combine.
  5. Quickly add beaten eggs (as to not scramble them!!!) to pot and stir.
  6. Add salt & pepper to taste.
  7. Top with fresh parsley, grated parmesan, or shredded asiago.

 

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Notes:

*turning the heat off is the most important step of this dish; if you do not, you will risk scrambling the eggs you’re adding. As much as we all love scrambled eggs, I don’t imagine you’d love them in your pasta ๐Ÿ˜€

*Banza pasta is gluten free, and made from chickpeas thus giving it a higher protein content than white pasta. You can supplement any kind of pasta you like, but using a pasta made from a legume (like chickpeas), will give this dish the higher protein content

*Again, rinsing your pasta is the second most important step. Because you’re using a gluten free, high protein pasta, it is full of plant-based fiber (hence making it starchy). Rinsing your pasta will get rid of this extra starch and make the texture and flavor much better in your dish.

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enjoy!

xx,

M