Tag: entree

  • The rainbow test

    The rainbow test

    The rainbow test

    Color your menu!

    Does your meal pass the rainbow test? What’s the rainbow test, you ask? Check out the colors on your plate—when it comes to fruits and veggies, the brighter the colors, the more nutrient dense your meal is. Try out these recipes—and you’ll pass the rainbow test with flying colors!

    Beautiful Rainbow Prawn Salad

    Chock full of healthy ingredients, this salad is a bell ringer that’ll satisfy the fussiest of eaters. Heart-healthy antioxidants with enormous eye appeal and delicious flavor—what more do you need in a dish?
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    Salad
    • 3 cups spring greens washed and spun dry
    • 1 small, raw red beetroot peeled and spiralized
    • 1 small carrot peeled and thinly shaved on the diagonal
    • ½ cup sugar snap peas blanched in lightly salted water
    • 4 large red radishes thinly shaved
    • 2 Belgian endive separated into leaves
    • 1 Persian cucumber cut into matchsticks
    • ½ cup thinly shaved red onion
    • ½ cup pea shoots
    • 1 tablespoon olive oil
    • 8 large prawns tail on, peeled, and deveined
    • 1 teaspoon ground cumin
    • ½ teaspoon smoked paprika
    • ¼ teaspoon salt
    • 2 tablespoons toasted cashews chopped
    • 1 tablespoon black sesame seeds
    Dressing
    • ¼ cup tahini sauce
    • 2 tablespoons lemon juice
    • 1 tablespoon maple syrup
    • 1 small garlic clove smashed and minced
    • Pinch of salt

    Method
     

    1. On large serving platter, scatter spring greens. Top with beet, carrot, snap peas, radishes, endive, cucumber, red onion, and pea shoots. Lightly toss to mix. Set aside.
    2. In skillet, heat oil. In bowl, toss prawns with cumin and smoked paprika. Tumble into skillet and stir-fry over medium-high heat for 1 to 2 minutes, until almost opaque. Transfer to plate and cool. Season with a little salt.
    3. In blender, combine dressing ingredients. Whirl until creamy. Add a splash or two of water, if necessary, to thin dressing as you like.
    4. Place prawns on rainbow salad. Drizzle with dressing and scatter chopped cashews and sesame seeds overtop.

    Notes

    Each main course serving contains: 254 calories; 10 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 24 g total carbohydrates (8 g sugars, 6 g fiber); 281 mg sodium

    Delicious Vegetarian Spaghetti Squash Bake

    This dish is a satisfying “bowl-in-one” supper. It’s low in calories, high in fiber, and a valuable source of vitamin C, manganese, and B6. You can even bake the squash ahead of time for an easy weekday meal.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 medium spaghetti squash each cut in half horizontally
    • 1 tablespoon olive oil divided
    • 1 medium sweet onion finely diced
    • 3 large garlic cloves smashed and minced
    • 1 7-ounce package plain tempeh crumbled
    • 2 large yellow or red bell peppers seeded and finely diced
    • 8 inch long unpeeled zucchini finely diced
    • 1 tablespoon coconut aminos (or soy sauce)
    • 1 teaspoon smoked paprika
    • ¼ teaspoon crushed red pepper flakes
    • Freshly ground black pepper to taste
    • 3 cups lightly packed baby spinach leaves chopped
    • ½ cup ricotta cheese
    • ¾ cup shredded mozzarella divided
    • ¼ cup grated Parmesan

    Method
     

    1. Preheat oven to 400°F. Line baking sheet with parchment paper. Scrape seeds from cut squash and discard. Brush insides of squash halves with 1 tsp oil. Place cut side down on baking sheet. Bake for 35 to 45 minutes, or until cut edges are turning golden. Baking time will depend on size of squash. You want the rind to give a bit when pressed with your finger. Remove and set aside until cool enough to handle.
    2. While squash bakes, in heavy saucepan, heat remaining 2 tsp oil over medium heat. Add onion and saute until soft. Do not brown. Add garlic, crumbled tempeh, and finely diced pepper and zucchini. Continue to saute until tempeh is golden-tinged and vegetables are soft, about 7 minutes. Stir in coconut aminos (or a little less soy sauce, if using) and seasonings. Fold in chopped spinach, cover, and remove from heat.
    3. Scrape inside of baked squash with fork to remove spaghetti-like strands and place strands in clean dish towel, reserving squash boats. Squeeze strands until barely moist and place on cutting board. Coarsely chop. Add to tempeh/spinach mixture along with ricotta and half the mozzarella. Fold together until evenly mixed. Add more seasonings to taste, if you wish.
    4. Place squash boats, cut side up, on baking sheet. Spoon mixture evenly into boats. Sprinkle remaining mozzarella and Parmesan evenly over each.
    5. Increase oven temperature to 425°F. Bake for 20 minutes or until piping hot. Then turn oven to broil, and broil squash until cheese is bubbly and golden, about 30 seconds.

    Notes

    Each serving contains: 366 calories; 24 g protein; 18 g total fat (7 g sat. fat, 0 g trans fat); 32 g total carbohydrates (12 g sugars, 5 g fiber); 440 mg sodium

    Vegan Blueberry Crumble Top Tart

    Eating a rainbow of colorful foods, including dark blue and purple, is essential to good health. Considered the king of antioxidant-rich foods, the rich blueberries in this delectable tart are especially amazing health givers.
    Print Recipe Pin Recipe
    Servings: 10
    Ingredients Method Notes

    Ingredients
      

    • 1 cup oat flour
    • ½ cup almond flour
    • ½ cup coconut flour
    • ¼ cup coconut or raw sugar
    • ⅓ cup coconut oil softened, plus extra for oiling tart pan
    • 2 tablespoons plain coconut or tofu yogurt
    • 2-3 tablespoons ice water
    • 3 cups fresh blueberries
    • 2 tablespoons cornstarch
    • 3 tablespoons sliced natural almonds

    Method
     

    1. Preheat oven to 400°F. With coconut oil, grease 9 inch high-sided tart pan with removable bottom.
    2. In food processor, combine oat, almond, coconut flour, and coconut sugar. Pulse to blend. Add softened coconut oil and yogurt and pulse until crumbly. Add ice water, 1 Tbsp at a time, until mixture begins to stick together. Remove 1/4 of the mixture and place in small bowl. Refrigerate while preparing tart shell. Place remaining 3/4 of dough into oiled tart pan, pressing mixture into bottom and halfway up the sides.
    3. In another bowl, combine blueberries with cornstarch. Toss to evenly coat. Tumble into prepared tart pan. Remove remaining quarter of dough and add sliced almonds. Toss to mix. Sprinkle berries overtop. Place tart pan on baking sheet and bake in lower third of preheated oven for 25 to 30 minutes until crust is golden. Remove to rack to cool. Refrigerate.
    4. To serve, remove tart pan sides from chilled tart and cut tart into wedges. It’s delicious with coconut yogurt infused with lemon zest.

    Notes

    Each serving contains: 235 calories; 5 g protein; 12 g total fat (7 g sat. fat, 0 g trans fat); 29 g total carbohydrates (11 g sugars, 6 g fiber); 4 mg sodium

    By Irene McGuinness

    Article Courtesy of Alive Magazine

  • Kimchi Fried Rice with Shrimp

    Kimchi Fried Rice with Shrimp

    Kimchi Fried Rice with Shrimp

    Print Recipe Pin Recipe
    Total Time 25 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 tablespoons tamari
    • 1 tablespoon sugar
    • 1 tablespoon sesame oil
    • ½ teaspoon ground black or white pepper
    • ⅓ cup avocado oil divided
    • 1 pound shrimp peeled and deveined
    • 4 ounces white mushrooms sliced
    • 1 cup drained kimchi (reserve liquid)
    • 4 cups cooked basmati rice cold
    • 3 large eggs beaten
    • ¾ cup frozen peas thawed
    • Cilantro or green onion for garnish

    Method
     

    1. In a small bowl, whisk tamari, sugar, sesame oil, and pepper to combine.
    2. Heat a wok or large skillet over high heat with a little oil.
    3. Separately sauté the shrimp until opaque and pink, the mushrooms until browned, and the kimchi until dry. Add oil as needed between batches.
    4. Coat rice with 2 tablespoons of oil then add to the wok. Cook until the rice starts to crackle and brown, about 3-5 minutes.
    5. Make a well in the rice and add the beaten egg and cook through. Stir in tamari, sugar, sesame oil, and black pepper.
    6. Fold in cooked ingredients with peas and heat through. Season to taste with reserved kimchi liquid, and additional tamari. Garnish with chopped cilantro or sliced green onion and serve promptly.
  • Spring Dumpling Soup

    Spring Dumpling Soup

    Spring Dumpling Soup

    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 quarts vegetable or chicken broth
    • 1 small onion quartered
    • 2 inch piece of ginger sliced
    • 2 garlic cloves halved
    • 1 small cinnamon stick
    • ½ tablespoon coriander seeds
    • 2 whole star anise
    • 1 cardamom pod
    • 3 whole cloves
    • 2 tablespoons fish sauce
    • 16-20 dumplings
    • 1 pound zucchini spirals (aka zoodles) about 4 cups
    • Cilantro leaves for garnish

    Method
     

    1. In a large pot, combine broth, aromatics, and spices (all recipe ingredients up to and including fish sauce). Bring to a gentle simmer for 25 minutes to infuse. Strain broth and return to the pot.
    2. Add dumplings to the pot and cook based on the package instructions.
    3. To serve, place zucchini spirals into serving bowls and ladle hot broth over. Place dumplings on top of broth and garnish with cilantro.

    Notes

    3 hours (if making broth from scratch) OR 40 minutes (if using store bought)
  • Spicy Charred Spaghetti

    Spicy Charred Spaghetti

    Spicy Charred Spaghetti

    Print Recipe Pin Recipe
    Total Time 15 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 4 cups water
    • ¼ cup tomato paste
    • ¼ cup olive oil
    • ½ teaspoon crushed red chili flakes
    • 2 large garlic cloves
    • 16 ounces tomato sauce
    • 1 cup water
    • 16 ounces spaghetti pasta
    • Shaved parmesan optional
    • Fresh basil optional

    Method
     

    1. Bring water and tomato paste to a simmer in small saucepan over medium-low heat to create a tomato broth.
    2. In a large skillet or cast iron pan, wide enough to hold spaghetti flat on the bottom, heat olive oil over medium heat. Add crushed chilies and garlic, cook until fragrant.
    3. Stir in tomato sauce, 1 cup water, and salt.Bring sauce to a simmer and cook for 5 minutes.
    4. Place spaghetti flat in the pan, spooning sauce over the top of the spaghetti until coated. Simmer undisturbed for 3-5 minutes. While continuing to cook, add a ladle of tomato broth when the pasta looks dry. Repeat until half of the broth has been used, turn pasta over and continue adding the remaining broth. Scrape the bottom of the pan to loosen the pasta and any stuck bits.
    5. Serve promptly, garnished with optional shaved parmesan and fresh basil.
  • Potato Curry

    Potato Curry

    Potato Curry

    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 1 pound creamer or fingerling potatoes
    • 2 tablespoons olive oil
    • 1 small yellow onion minced
    • 2 cinnamon sticks
    • 2 cardamom pods
    • ¾ teaspoon cumin seeds
    • ½ teaspoon brown mustard seeds
    • 1 large tomato diced
    • 2 large garlic cloves minced
    • ½ inch fresh ginger minced
    • 1 teaspoon fenugreek
    • 1 teaspoon garam masala
    • ½ teaspoon turmeric
    • ¾ teaspoon Celtic sea salt
    • ¼ teaspoon cayenne
    • 1 ½ cups water or broth
    • 1 cup plain Greek yogurt
    • 1 cup cilantro leaves
    • ⅓ cup roasted cashews

    Method
     

    1. Cut potatoes into 1-inch pieces if large. Place potatoes in a saucepan with salted water, bring to a boil and cook until tender. Drain and set aside.
    2. Heat olive oil in a sauté pan over medium-low heat.Add onion and whole spices. Sauté until onions are translucent and starting to brown.
    3. Stir in diced tomato, garlic, ginger, ground spices, salt, and water/broth. Bring to a gentle simmer and cook for 5-10 minutes, or until tomatoes break down.
    4. Add yogurt and stir until smooth then add in cooked potatoes. Heat through and serve garnished with cilantro and cashews.

    Notes

    • Pairs well with steamed rice, chicken skewers, or garlicky naan bread
    • Can be made dairy free by substituting Greek yogurt with a plant-based version
  • Vegan Lasagna Rolls

    Vegan Lasagna Rolls

    Vegan Lasagna Rolls

    Print Recipe Pin Recipe
    Total Time 1 hour 30 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 10 lasagna noodles
    • 1 large zucchini
    • 16 ounces plant-based ricotta cheese such as Kite Hill
    • 2 large garlic cloves minced
    • ½ ounce fresh basil chopped
    • 2 tablespoons nutritional yeast
    • ½ teaspoon sea salt
    • ¼ teaspoon coarse ground black pepper
    • 1 25-oz jar marinara sauce such as Cadia
    • 1 ¼ cups pourable mozzarella such as Miyoko's Creamery

    Method
     

    1. Cook lasagna noodles based on the package instructions. Place noodles in a bowl of cool water until ready to use. This will prevent noodles from sticking together.
    2. Meanwhile, slice zucchini using a mandolin into long, 1/8" strips. Try to have at least 10 slices. Alternately, slice zucchini into thin rounds.
    3. Stir together plant-based ricotta, garlic, basil, salt, and pepper.
    4. To assemble, spread ricotta mixture onto each lasagna noodle, top with a slice of zucchini and roll up.
    5. Set aside 1 cup marinara sauce. Spread the remaining sauce on the bottom of a baking dish, and place lasagna rolls on top. Pour reserved marina sauce on top.
    6. Cover and bake for 30 minutes then pour on mozzarella.Continue to bake uncovered, until sauce is bubbling and cheese has set, approximately 10 minutes.
  • Roasted Chicken Legs with Grapes

    Roasted Chicken Legs with Grapes

    Roasted Chicken Legs with Grapes

    Print Recipe Pin Recipe
    Marinate 1 hour
    Total Time 1 hour 50 minutes
    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    • 6 chicken legs approximately 3-4 pounds
    • ½ cup teriyaki marinade
    • ½ pound shallots sliced
    • 4 tablespoons unsalted butter room temperature
    • 1 ¼ pounds red grapes cut into clusters

    Method
     

    1. Marinate chicken legs in teriyaki sauce for a minimum of 1 hour, turning occasionally.
    2. After chicken has marinated, discard excess marinade. Preheat oven to 375°F.
    3. Place sliced shallots evenly on a baking sheet. Remove chicken from marinade and place on top of shallots, season with ground black pepper.
    4. Take the butter and spread it under the skin of the chicken evenly.
    5. Cook chicken for 25 minutes. Add grape clusters and continue to cook until chicken reaches an internal temperature of 165°F, approximately 20-25 more minutes. Allow chicken to rest for five minutes before serving.

    Notes

    Excellent paired with sautéed spinach or a green salad.
  • Maple Roasted Winter Squash

    Maple Roasted Winter Squash

    Maple Roasted Winter Squash

    Print Recipe Pin Recipe
    Total Time 1 hour
    Servings: 3
    Ingredients Method

    Ingredients
      

    • 5 pounds winter squash (such as kabocha or butternut) seeded and cut into 1" pieces
    • 1 medium red onion chopped
    • ½ cup walnut halves
    • ⅓ cup avocado oil
    • ⅓ cup maple syrup
    • 1 teaspoon sea salt
    • 1 teaspoon crushed red pepper flakes or to taste
    • ½ cup crumbled feta

    Method
     

    1. Preheat oven to 400°F. Place winter squash, red onion, and walnut halves in a large mixing bowl.
    2. In a separate bowl, whisk together the avocado oil, maple syrup, salt, and crushed red pepper flakes. Pour mixture over squash and toss until well coated.
    3. Spread squash out on two parchment-lined baking pans in a single layer. Bake for 40 minutes or until squash is tender.
    4. Place squash in a serving vessel and sprinkle on crumbled feta.
  • Hawaiian Burgers

    Hawaiian Burgers

    Hawaiian Burgers

    Print Recipe Pin Recipe
    Total Time 20 minutes
    Servings: 8
    Ingredients Method

    Ingredients
      

    • 8 beef or alternative-protein patties
    • 1 cup huli huli BBQ sauce divided
    • 1 can pineapple slices drained
    • 16 slices pepperjack cheese
    • 1 small red onion thinly sliced
    • 8 sesame seed burger buns
    Huli Huli Sauce (Hawaiian BBQ Sauce)
    • ½ cup ketchup
    • ½ cup brown sugar
    • ⅓ cup pineapple juice
    • ¼ cup tamari or shoyu soy sauce
    • 2 tablespoons toasted sesame oil
    • 2 tablespoons sriracha
    • 1 tablespoon rice vinegar
    • 2 large garlic cloves finely minced
    • 1 tablespoon peeled and minced ginger
    • 1-2 tablespoons cornstarch and water for thickening if needed (optional)

    Method
     

    1. Preheat the grill to 450°F or medium heat. Season beef patties on both sides with salt and pepper. Set aside a ½ cup of bbq sauce for serving. Grill burgers for 4 minutes per side, basting with remaining sauce as they cook. Burgers should reach an internal temperature of 165°F. Any sauce left after basting burgers should be discarded.
    2. Meanwhile, place pineapple slices on grill and cook until lightly caramelized, approximately 2 minutes per side.
    3. Place two slices of pepper jack cheese per burger patty and cook for another minute or until cheese has melted.
    4. Place burgers on buns with a pineapple slice and red onion. Serve with reserved bbq sauce.
    Huli Huli Sauce (Hawaiian BBQ Sauce)
    1. Place all ingredients in a small saucepan and bring to a simmer. Cook for 5 minutes.
    2. Once cooled, if the sauce is too thin, whisk together equal parts water and cornstarch in a small bowl. Add the mixture to the barbecue sauce and rewarm to activate the thickening properties of the cornstarch.
  • Easy Chicken Enchiladas

    Easy Chicken Enchiladas

    Easy Chicken Enchiladas

    Print Recipe Pin Recipe
    Total Time 45 minutes
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 1 rotisserie chicken pulled
    • 1 teaspoon chili powder
    • ½ teaspoon dried oregano
    • ½ teaspoon sea salt
    • ¼ teaspoon black pepper
    • 3 tablespoons olive oil desired
    • 1 red bell pepper julienned
    • 1 green bell pepper julienned
    • 1 small onion julienned
    • ¼ teaspoon red pepper flakes
    • 16 oz shredded Mexican cheese blend
    • 18 taco sized corn tortillas
    • 2 15-oz cans red enchilada sauce
    • 1 15-oz can black or pinto beans rinsed and drained

    Method
     

    1. Preheat oven to 350°F. Toss pulled chicken with chili powder, oregano, salt, pepper and 2 tablespoons olive oil in a large bowl.
    2. In a large skillet, sauté bell peppers, onions, and red pepper flakes with remaining olive oil over high heat until tender crisp and starting to char. Season with salt and pepper to taste. Set aside to cool.
    3. To assemble, place a quarter of the sauce on the bottom of a 9"x13" baking dish. Layer ingredients as follows: 6 tortillas, half of the chicken, beans, and cooked pepper and onions. Pour on a quarter of the sauce followed by a third of the cheese and repeat one more time. Top with the remaining tortillas, sauce, and finish with the rest of the cheese.
    4. Cover assembled enchilada with foil and bake for 30 minutes. Remove foil and continue to bake until bubbling and cheese is starting to brown.

    Notes

    Serve with sour cream if desired.