img_0859.jpg

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.

IMG_0856.JPG


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

IMG_0857.JPG

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.

 

IMG_0858.JPG

 

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 😀

*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.

IMG_0861.JPG

enjoy!

xx,

M

 

D29CEEEA-FDED-4EAA-AB84-D0773FA89891.JPGTart and rich. Sweet and smooth. Everything you love about chocolate covered strawberries – in a glass. Fresh ingredients. Whole ingredients. No added sugar. Healthy fat, protein, and carbs. Need I say more?

Ingredients:

  • 1 c. frozen strawberries
  • 1/2 c. oats
  • 1 c. unsweetened almond milk
  • 1 tbsp cocoa powder
  • 1 splash PURE vanilla
  • 1 tbsp flax seeds (optional)
  • 1 tbsp chia seeds (optional)
  • 1 scoop protein powder of choice (optional)

IMG_0188.JPG

Blend until smooth!

You can serve this one as a smoothie as showed, however, it is equally good (if not better) as served as an ice cream replacement. Yep, in a bowl, with strawberries on top. What could be better after an ass-kicking workout?

I hope you enjoy this one as much as I do!

xx,

M

For the weeks you don’t meal prep – exactly how I came across creating this dish – this one will be ready in about 20 minutes and makes plenty for the remainder of the week. Dairy free, can be made gluten free, one of my favorite foods, and 2 green vegetables. All in one. It can’t get much better for a quick and easy meal!

Let me clarify something before we get started. Daiya Foods is a company that is proudly dairy free and offers *overall* pretty wholesome ingredients in their products, however, it is considered a processed food.

CHEEZE SAUCE INGREDIENT LIST:

Filtered Water, Tapioca Starch, Non-GMO Expeller Pressed: Canola and/or Safflower Oil, Coconut Oil, Sea Salt, Vegan Natural Flavours, Pea Protein Isolate, Tricalcium Phosphate, Cane Sugar, Lactic Acid (Vegan), Xanthan Gum, Yeast Extract, Titanium Dioxide (A Naturally Occurring Mineral), Annatto (Colour), Onion

(Daiya Foods). 

Sure, this food product is processed, meaning it isn’t entirely “clean” but I am clarifying, again, that this meal is intended to be a weeknight meal when you’re short on time – and you could be consuming things far worse than this cheeze sauce. 😀 if you have any questions regarding the ingredients, you can always send me a direct message or shoot me an email!

ANYWAY, let’s get started!


Ingredients:

  • 1 box pasta of choice – whole wheat, Banza, other gluten-free variations if desired
  • 1 pkg Daiya foods cheese sauce
  • 1 c. broccoli
  • 1 c. snap peas
  • 1 tsp garlic

Directions:

  1. boil water and add noodles once boiling.
  2. take two microwave-bowls and in the first, add broccoli, and in second bowl, add snap peas. Put about a tablespoon of water in each bowl. Microwave each of them (covered) to steam for about 3 minutes each.
  3. Drain pasta in a colander when al-dente.
  4. Add garlic to hot pan with a dash of olive oil and saute for about 5 minutes.
  5. Turn the burner off.
  6. Return pasta back to pot on burner that you have turned off (it’s still warm).
  7. Add pkg of Daiya foods cheeze of choice along with steamed vegetables.
  8. Add about a teaspoon of each of the following (or more if you prefer): garlic powder, black pepper, dried Italian herbs, Mrs. Dash, and nutritional yeast.
  9. Thoroughly combine and serve!
  10. enjoy!

This makes multiple servings so if you neglected to meal prep (as I did when I created this recipe), you’ll have more to go around for the rest of the week. 😀

Happy eating!

xx,

M

Healthy, happy, hearty breakfasts on-the-go are the best breakfasts in my humble, almost-nutritionist opinion. 😉 Starting the day off with whole grains helps your body keep a steady supply of energy throughout the morning, both eliminating that dreaded, nap-inducing sugar crash, and prevents a 10-am-lunchbox raid.

Let’s get started!


APPLE CINNAMON WHOLE GRAIN MUFFINS

*recipe is vegetarian and can be made dairy/gluten free*

Ingredients:

  • 1/2 c. melted coconut oil
  • 1/4 c. brown sugar/coconut sugar
  • 2 tbsp pure maple syrup
  • 1 egg
  • 1 tsp vanilla
  • 1 c. greek yogurt (or plant-based yogurt of choice)
  • 1 tsp baking powder
  • 3 tsp cinnamon
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 c. whole wheat flour
  • 1 c. oats
  • 1 finely diced apple of choice

Directions:

  1. Combine first SIX ingredients (wet ingredients) in a mixing bowl.
  2. In a separate bowl, combine next SIX ingredients (dry ingredients).
  3. Slowly add dry mixture into wet mixture, combining thoroughly.
  4. Fold in diced apple lastly.
  5. Scoop into muffin tins lined with muffin liners and bake for 20-25 minutes at 375
  6. Enjoy!

*serving suggestions: top with nut butter for an easy extra protein, or eat with a hard boiled egg and and half an avocado packed together for a complete breakfast on the go!

IMG_3802.JPG

Happy eating!

xx,

M

 

When an American is asked to name a college food, what comes to mind? Ramen. In a cup. In a package with the block of noodles and a flavor package. Nutrient-dense? Wholesome? Identifiable ingredients? Nope. Comforting? Warm? Satisfying? You bet.

I have taken this brick of noodles and made it a little bit more bearable but all the more satisfying. Today, brick of of noodles + a time crunch = something I hope you will love as much as I do. 🙂 It won’t take you very long either!

*recipe is vegan/vegetarian*


Ingredients:

  • green vegetables of choice (I used broccoli and snap peas)
  • 1 c. vegetable broth
  • 1 tbsp soy sauce/tamari
  • 1/2 c. water
  • 1 tsp minced garlic (or so)
  • 1 block ramen noodles from pkg, or 1 pkg of fresh ramen noodles
  • 1 tsp black sesame seeds for garnish & extra flavor

How-To:

  1. Saute vegetables of choice in olive oil al dente. Add garlic and kill the heat.
  2. Remove vegetables from pot and add broth and water to the pot. Bring to a boil.
  3. Add noodles and cook according to pkg (about 3 minutes).
  4. Add the soy sauce/tamari to the bottom of serving bowl.
  5. Grab noodles from broth with a spaghetti spoon. Pour broth into serving bowl over soy sauce/tamari
  6. Place noodles in bowl in the broth mixture
  7. Place vegetables on top of noodles and arrange as desired.
  8. Top with sesame seeds and serve with chopsticks or a fork 😀

Take that, college! And as always, happy eating!

xx,
M

 

Best thing you’ve ever eaten… ready, go!

I’ve told my friends and family how much I love pizza, but I am not willing to indulge in it unless it’s good pizza – it just is not worth it to me. This is another way I go about still enjoying food, but not over-indulging and later regretting my decision.

So here it is. This easy, quick, and simple dish is inspired by one of my favorite pizzas, the Blue Crush found at Blackbird Pizza in Fargo, ND.

Blackbird’s Blue Crush pizza – (Trip Advisor) 

…only my version has fewer carbs (I’m not counting, but if you are… 😉 ), and simplifies the process – you don’t have to make any pizza dough! This can be easily customized to your dietary needs, and it is vegetarian!


Ingredients:

  • 1 flour tortilla (or grain-free of choice)
  • 1 tsp minced garlic
  • about 1/4 c. parmesan cheese (give/take based on your preference)
  • 2 tbsp whole, raw walnuts
  • dried Italian herbs OR fresh rosemary
  • about 8 grapes, halved
  • olive oil

Procedure:

  • preheat oven to 375.
  • place tortilla on baking sheet lined with aluminum foil ( easy cleanup, duh )
  • drizzle olive oil on tortilla and add garlic
  • spread garlic and olive oil mixture across tortilla
  • Add herbs & black pepper
  • Place walnuts and grapes on tortilla.
  • Top with parmesan.
  • Bake for 10 minutes
  • Switch oven to broiler and broil for about 2 minutes, or until cheese is bubbling 🙂
  • Remove from oven & top with a drizzle of olive oil
  • Slice with a pizza cutter
  • ENJOY!

NOTES:

*make sure to watch the pizza while under the broiler. If you leave it in even a minute too long, you might experience an undesired charred tortilla crust.

*for gluten-free option, use an almond flour tortilla!

* image credit: https://www.tripadvisor.com/Restaurant_Review-g49785-d6474484-Reviews-Blackbird_Woodfire-Fargo_North_Dakota.html


Again, think about the best thing you’ve ever eaten. Eat that food much more often. 🙂

xx,

M

There are times when cookie dough is necessary.

I’ve noticed a national trend of local food joints now serving everyone’s favorite delicacies that we should’ve never indulged in as kids (yet somehow always avoided salmonella (?)). In fact, this recipe is inspired by the edible cookie dough I’ve experienced at Nadia Cakes in Minnesota.

So let’s face it together, you want vegan cookie dough in your life. 😀 Here’s how you do it!


Ingredients:

  • 1/2 c. softened coconut oil
  • 1/4 c. brown sugar
  • 1/4 c. coconut (or white) sugar
  • generous splash of PURE vanilla
  • 1 + 1/4 c. flour of choice
  • 2-3 tbsp water

Procedure:

  1. Cream together coconut oil + sugars until thoroughly combined.
  2. Add vanilla and continue to mix
  3. slowly add sugar and combine later adding the pinch of salt
  4. add a tablespoon of water at a time until reaching desired consistency, continuing to stir
  5. Stir in chocolate chips
  6. ENJOY!

Notes:

*Water can be adjusted to the type of flour used. You’ll need more water if you’re using almond or rice flour.

*I want to point out that “vegan” does not necessarily mean “healthy.” This is simply an animal-free (and consequently, cholesterol-free) option to enjoy this treat!

Processed with VSCO with t1 preset
yesssssssssssss.