Spiced Lentil Risotto Cakes with Mango

What's more perfect than a healthy alternative to a not-so-healthy mouth-watering dish? One that actually tastes good! This take on the, often fattening, risotto cake is a healthy alternative using whole-some ingredients and is loaded with protein! Since my roommate and I have been living a clean-eating lifestyle and working out hard, we often need to keep our dishes interesting to keep our bodies (and cravings) sane and healthy! Pair alongside a leafy green salad, and your tummies will thank you later---enjoy!

Ingredients: makes 4 medium cakes

Lentil Cakes:
1/4 C. white onion, finely chopped
1 bunch (about 1-2 pieces) scallions, finely chopped (or leeks for milder taste)
1/2 C. Vegetable Stock
1/4 C. green zucchini, grated
1/4 C. Organic Lentils or Arborio Rice
1/2 tsp. fresh basil, chopped
coconut oil spray

For the Filling:
1/4 C. fat-free cottage cheese
1/4 C. peeled, fresh mango, diced
1 tsp. finely grated lime zest
1 tsp. fresh lime juice
pinch of cayenne pepper (I used paprika)

Homemade Bread Crumbs:
1 slice 4:9 Ezekiel 100% Whole Wheat Bread, toasted
1 tsp. oregano
pinch of salt and pepper

Directions:

• Preheat oven to 400 degrees F.
• using a medium sauce pan, boil the required amount of water to lentils, as package follows ( usually 1:4 ratio) and cook covered for only 10 minutes.
• After the 10 minutes and the water is almost absorbed, add the vegetable stock, onion, and scallions and bring to a boil, stirring constantly for 2 minutes. Reduce the heat and cook for an additional 10-15 minutes, stirring every 2-3 minutes.
• When the lentils are nearly cooked and have absorbed all the stock, stir in the fresh basil and cook for an additional 2-3 minutes on low heat or until the mixture is sticky and dry. Turn onto a plate and leave to cool.
• Meanwhile, to make filling, mix the cottage cheese, mango, lime zest, lime juice and paprika together in a bowl.
• To make the bread crumbs, toast the slice of bread, cut, and put into a food processor combining with the oregano, salt and pepper.
• Once the mixture is cooled, spray coconut oil onto a non-stick baking pan and scoop out about 1 x 2 inches thick (about 4 cakes) and form into cakes on the pan. This is the size I used, but feel free to make them smaller! Using your thumb, make an indentation in the center of each cake and fill with 1 1/2 TBSP of the filling. Mould the sides up and over the filling to cover, then reshape with a palette knife.
• Coat each cake with the bread crumbs (if using lentils, they may be hard to dip so just use a spoon to coat them!)
• Spray each cake lightly with coconut oil, and bake in the oven for 15-20 minutes or until a light golden-brown. Serve with a healthy, green leaf salad!

cooks tip:

It's important to use lentils or a starchy rice like arborio or other risotto rice so that the cakes hold together when baking! Enjoy (:

Creamy Vegan Tomato Soup

This soup will keep you warm and cozy on a chilly, snowy day! Most tomato soup recipes are made using heavy cream, making them high in both calories and saturated fat. Our recipe substitutes heavy cream with cauliflower, making it extra filling and wholesome! Though this tomato soup is scrumptious on its own, it is even more delectable served with a warm panini or veggie wrap.

Ingredients:

1 1/2 tbsp olive oil
1 clove garlic, minced
1/2 yellow onion, diced
1/2 red bell pepper, chopped
1 can whole peeled tomatoes (28 oz.)
1/2 head cauliflower
2 tbsp nutritional yeast
dried basil, oregano, red pepper flakes salt, and pepper to taste

optional toppings:
fresh chopped basil
dollop of plain non fat greek yogurt

• Heat olive oil in a skillet over medium heat
• Add onion and garlic until translucent
• Add chopped bell pepper to pan and cook about 3 minutes until tender
• Boil a small pot of water and add chopped cauliflower; steam until soft
• Add all ingredients into a Vitamix (If you do not have a Vitamix, simmer all ingredients in a large stock pot. Use an immersion blender and puree ingredients for 5-10 minutes; simmer)
• Adjust Vitamix to soup setting and allow the blender to run its full cycle. 
• Using a ladle, spoon tomato soup into bowls and add additional toppings of your choice!

Enjoy! :)

Vegetarian Lentil Burger

These burgers are super filling and oh so nutritious! Lentils are high in both protein and fiber, making them a staple to any vegetarian diet. From start to finish, this meal only took about 45 minutes to prepare and yielded 6 patties. It is a perfect weeknight recipe for the busy cook. These burgers can easily be made vegan by substituting the egg for a flax egg, and gluten free by swapping out the breadcrumbs!

Ingredients:

1 tbsp chopped garlic
6 oz. sliced mushrooms
1 tbsp fresh or dried thyme
1 tbsp olive oil
1/2 medium onion
1 can cooked lentils (drained and rinsed)
3/4 cup breadcrumbs (I used panko)
1 egg (beaten)
1 tsp sea salt
ezekiel bread for bun


optional toppings: (beef up your burger to make it super filling!) < punny HA!
hummus
lettuce
tomato
red bell pepper
avocado
goat cheese
hot sauce

• Preheat oven to 400 degrees.
• Combine garlic, mushrooms, and thyme in food processor until chopped.
• Heat olive oil in a medium pan. While you wait, chop your onion. 
• Cook onion pieces in heated olive oil until they begin to turn golden brown. 
• Add the mixture of mushroom and garlic to the pan with the onion until all of the oil is absorbed. 
• Remove mixture from heat and allow to cool. (I put mine in the fridge for a few minutes)
• Stir the drained and rinsed lentils into the cooled mushroom mixture. 
• Form 6 patties and place them on a baking sheet lined with parchment paper. 
• Bake for approximately 10 minutes, flipping once halfway through. 
• Toast your bun or bread of choice and layer optional ingredients and toppings in any order you'd like! 

Enjoy! :)

Green Smoothie

This green power smoothie is absolutely delicious and packed with vitamins and nutrients! Perfect for breakfast on the go or at any time of the day, it will keep you satisfied between meals. This smoothie can also be made ahead of time and kept in a refrigerator for up to 3-4 hours!

Ingredients:

2 cups fresh spinach
1 cup green grapes
1/2 cup frozen pineapple chunks
1/2 banana
1/2 cup water

**Because the pineapple chunks are frozen, there is no need for ice cubes.

• Place all ingredients in a powerful blender, blend, serve, and enjoy! :)

Vegan Lasagna

This delicious recipe is both vegan and gluten free! Not only is it easy to prepare, but it is also super satisfying. Feel free to experiment with more veggies between layers!

Ingredients:

2-3 zucchinis sliced thin using a mandolin 

1 pound extra-firm tofu (pressed to remove moisture)

About 1 cup tomato sauce

2 cups chopped fresh spinach 

1 tbsp garlic powder

1 tsp oregano 

1 tsp basil

1 tsp lemon juice

1 tbsp olive oil 

sea salt 

• Place zucchini slices in a single layer on a baking sheet and sprinkle with sea salt to remove moisture.
• Meanwhile, add tofu, garlic powder, oregano, basil, and lemon juice to a food processor. Blend until smooth. Slowly stream in olive oil until desired consistency is reached. 
• Pat zucchini slices dry.
• In a glass baking dish, layer sauce, zucchini, tofu "ricotta", and spinach. Repeat layers until you run out of ingredients.
• This can be eaten raw, or baked for 10 minutes at 375 and served warm.
• Slice and enjoy! 

Quinoa-Stuffed Butternut Squash

                         
About a week ago, the two of us purchased a butternut squash. Ever since then, it has been patiently waiting on our kitchen table to become something even more spectacular. Last night, we decided to use half of the squash to create a hearty, satisfying, and veggie-filled meal for two!

Ingredients:

the bottom half of one butternut squash (hollowed out and seeds removed)
1/4 cup cooked quinoa
1/4 cup rinsed black beans
1 tbsp olive oil
1 tsp minced garlic
1 cup chopped mixed vegetables (we used bell pepper, onion, mushroom, and tomato)
3 tbsp goat cheese
1/2 tbsp parmesan cheese
2 tbsp mozzarella cheese
salt and pepper to taste

• Place butternut squash "bowl" cut-side down on a baking sheet and bake at 375 for 30 minutes or until tender
• Heat oil and garlic in a large skillet.
• Add chopped vegetables and saute until soft, about 4-5 minutes.
• Remove frying pan from heat, and combine cooked vegetables with quinoa, beans, and goat cheese.
• When your butternut squash is cool enough to touch, flip it over and begin stuffing with quinoa mixture. 
• Top with shredded mozzarella, parmesan, and your choice of seasoning. 
• Return stuffed squash to oven and broil for three minutes, or until cheese is golden brown. 
• Cut in half to share, or keep it all to yourself! (we won't tell anyone)

Crusted Sweet Potato & Kale "Pizza" Tart

So I was feeling a little daring tonight and decided to create my own "pizza" tart concocsion since I have tons of organic kale left from my soup yesterday. As many know, my roomate and I are infatuated with pizza--with a commitment to healthy living, we create variations using wholesome alternatives to pizza dough such as quinoa and cauliflower. For this recipe, I really wanted to experiment with ingredients to make a tart-like crust without the gluten. Needless to say---Wa La! This recipe uses all natural ingredients and comes with a guilt-free tummy. Enjoy!

 

Ingredients: makes four 5" mini tarts

Crust:

3 medium sweet potatoes (cooked and mashed)
1/2 Cup cooked Quinoa grounded in a food processor, or Quinoa Flour
2 tbsp. Flax Meal
2 tbsp. egg whites
1 tbsp. extra virgin olive oil
1/2 tsp fresh dill, chopped
salt and pepper

Tart Topping:

1 bunch kale, stems removed and chopped (don't be afraid to use a lot--it shrinks when cooked)
1 tbsp. extra virgin olive oil
1 tsp. balsamic glaze (you may use sauce instead if you prefer the "pizza" taste)
1 1/2 tbsp. lemon juice
1 1/2 tsp. minced garlic
1/2 cup heirloom cherry tomatoes
1/4 white onion, sliced
1/2 medium zucchini, grated/peeled
1/2 tsp. oregano
goat, mozzarella and parmesan cheese to garnish
salt and pepper to taste

Directions:

Crust:

- Preheat your oven to 400 degrees and boil sweet potatoes in a medium saucepan for about 10 min.
- once sweet potatoes are tender, drain and mash them.
- place grounded quinoa into a mixing bowl and add in the sweet potato, egg white, flax meal, and olive oil until dough like consistency (it will still seemed mash-like). Toss in the chopped dill.
- Using a baking sheet, cover with parchment paper and spread the batter evenly into 4 rounds about 1/4 in. thick. (if you want it larger, just spread evenly throughout!)
- Bake for about 15 minutes or until base is set and fairly cooked through. Remove from oven.

Topping:

- Using a mixing bowl, combine the olive oil, balsamic glaze and garlic. mix well.
- Using a basting brush, coat the crusts.
- In a second bowl, toss in the kale with lemon juice coating well.
- next, top the crusts with the kale, heirloom tomatoes, zucchini and onion.
- garnish with goat, mozzarella and parmesan cheese to your desire.
- add oregano, salt and pepper to taste.
- bake in the oven for about 15-18 minutes or until the edges are slightly browned and crisp.
- serve immediately, enjoy!

**Add your favorite meat to salt things up a bit, layer the cheeses before the toppings, or substitute your favorite autumn seasonings!

Sweet Potato, Lentil & Kale Soup

Fall is officially here and it's the perfect time for cozy nights cuddled with a fresh, homemade soup! It's the season for sweet potato and kale---what's not to love? This wholesome, fresh vegetarian soup will bring a joy to your tastebuds without the harsh, processed additives. Make it gourmet with a little goat cheese and toast up some delicious garlic bread with olive oil for a tasteful accent---again, what's not to love? So sit by the fire and pop in a movie and enjoy this heart-warming dish. Good for your heart, and your health. Bon appetite!


Ingredients:

2 tbsp. extra virgin olive oil
1 tbsp. minced garlic
1/4 white onion, chopped
1 bunch Trader Joes organic kale, stems removed and chopped (heaping, 1 cup)
2 medium heirloom tomatoes, chopped
1/2 cup dried lentils
4-5 cups vegetable broth
1 medium sweet potato, peeled and cubed
1/3 cup kidney beans
1 medium zucchini, cubed
1/3 cup brown rice medley (I used cooked rice)
1 tbsp. dried/fresh Thyme or your favorite autumn seasoning (oregano, basil, etc.)
1 tsp. paprika
1/2 tsp. garlic powder
goat or parmesan cheese
salt and pepper to taste

Directions:

- Using a medium sized pot or saucepan, heat olive oil over medium heat adding in the chopped onion for about 5 minutes, until lightly browned.
- add in chopped tomatoes, garlic, thyme, paprika, and garlic powder and cook for about 3-4 minutes.
- next add in dried lentils, brown rice and stir coating the spices. Then, add in the vegetable broth. Simmer on medium-high for about 15 minutes (depending on rice, cook longer if required in directions)
- add in the sweet potatoes, zucchini and simmer for about 10 more minutes (add a cup of water depending if you want a thick or thin consistency)
- once the sweet potatoes are tender, add in the kidney beans and kale. Simmer for 2-3 minutes, until kale is wilted. It's best not to overcook the kale!
- add salt and pepper to taste
- serve warm and top with goat or parmesan cheese (:

**This is my vegetarian version. Feel free to add your favorite meat or sausage to beef up the recipe!

Pumpkin Chili

These past few days, the two of us have come down with serious case of pumpkin fever! The fall weather is finally upon us and what better way to warm up this October than with a satisfying bowl of pumpkin chili? This recipe is super satisfying on its own, but is even more delicious served beside a grilled cheese sandwich! 

Ingredients:

1 lb ground turkey meat
1 yellow pepper diced
1 small onion diced
1 tbsp chili powder
1 tbsp cumin
1 tsp garlic powder
1 tsp onion powder
1 15 oz can pumpkin puree *(NOT pumpkin pie filling!)
1 15 oz can black beans not drained
1 15 oz can pinto beans not drained
1 28 oz can diced tomatoes not drained
2 tsp olive oil
salt and pepper to taste

optional:
sour cream or yogurt

• In a large skillet, brown turkey meat with pepper, onion, and olive oil.
• While the meat and veggies are cooking, add cumin, chili powder, garlic powder, onion powder, salt, and pepper. 
• When the meat is finished cooking, add pumpkin puree, beans and tomatoes in their juices.
• Cover pan and simmer chili until completely warm.
• Divide chili into bowls and top with either sour cream or plain non fat greek yogurt.

**Makes about 6 servings!
**Replace meat with an additional can of beans for a vegetarian option!

Apple Cinnamon Baked Oatmeal

Happy Fall! It is officially October and this wonderful crisp weather definitely calls for some type of apple-cinnamon concoction. This oatmeal is perfect for any meal and is oh so very addicting! WARNING: Your kitchen will smell HEAVENLY.

Ingredients:

2 cups old fashioned oats

1/4 cup light brown sugar

1 1/2 tsp cinnamon

1 tsp baking powder

1 1/2 cups milk (we used unsweetened almond milk)

1/2 cup unsweetened applesauce
1 egg
1 tsp vanilla extract
1 cup diced apples of your choice

• preheat oven to 350 and grease a baking dish with cooking spray
• combine oats, brown sugar, cinnamon, and baking powder in a large bowl
• beat milk, applesauce, egg, and vanilla in a separate bowl 
• add wet mixture to bowl of dry ingredients and mix until well combined 
• fold in chunks of apple 
• pour mixture into prepared pan and bake for 20 minutes or until oatmeal is golden brown
• serve with a little extra brown sugar, raisins, or nuts! 

***This recipe can be altered to make breakfast granola bars! Add only 1/4 cup milk for a less moist mixture and the bake can be cut into chewy bars that will stick together for a perfect filling breakfast on the go.