Nicole’s Go-To Dinner 

On an average night, this is something Nicole loves to make! In this particular recipe we used asparagus, however, it will vary between any other green vegetable (i.e spinach, broccoli, kale, or brussel sprouts). Enjoy 🙂

Ingredients:

• Splash of veggie broth
• 1 packaged Organic Sprouted Tofu
• 1 package mushrooms
• 1 bunch asparagus
• Red pepper flakes (to taste)
• Nutritional Yeast (to taste)

Directions:

1. Drain water from tofu by wrapping it in a paper towel and letting it sit for about 10 minutes.
2.  In a pan over medium-high heat, add veggie broth.
3. Saute mushrooms, covered, for about 15 minutes.
4. Add asparagus and saute until done. Add more veggie broth as needed.
5. Gently crumble tofu into a fresh pan.
6. Cook tofu for about 10 minutes, adding red pepper flakes and nutritional yeast at the very end.
7. Serve warm and enjoy 🙂

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Ingredients:

• 1 12 ounce bag Organic Sprouted Quinoa (Tru Roots is our favorite brand)
• 2 tbsp veggie broth (add more as needed)
• 1 sweet onion
• 2 packets mushrooms
• 1/2 lemon
• 4 tbsp Hemp hearts

Directions:

1. Start by adding quinoa to boiling water and reduce to a simmer for 15-20 minutes (cook according to package)
2. While the quinoa is cooking, chop onion and add mushrooms to a pan.
3. Saute mushrooms on medium heat with a splash of vegetable broth. (cover and occasionally stir) After 5 minutes add onion to the mushrooms.
4. After about 10 minutes the onions and mushrooms should be done.
5. Once quinoa is done combine with mushrooms and onions.
6. Add hemp heart seasoning to quinoa or your favorite spices.  

Now you have a big batch of flavorful quinoa! Throughout the week you can heat it up in a pan an add to it. Today we sautéed asparagus and steamed kale to add to our meal. 

For those of you who are working and like hot food for lunch, purchase a steamer and use it to quickly steam a sweet potato, kale, spinach, or any other veggie! This is the steamer we use at our office and it is a lifesaver during times when we didn’t bring a meal with us to work.

We proudly believe our steamer is used more than any other office steamers 🙂    

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Quinoa Stuffed Portobello Mushrooms 

Dairy Free, Gluten Free, Oil Free

Our quinoa surprise can be turned into many different recipes! Check out this great stuffed portobello mushroom recipe.

Ingredients:

• Quinoa Surprise
• Portobello Caps
• Lemon

Directions:

– Heat oven to 375 degrees

– Clean gills out of portobello caps

– Add Quinoa Surprise to the portobello caps

– Squeeze lemon on top

– Bake in oven for 15-20 minutes

You can find the recipe for Quinoa Surprise here

Enjoy 🙂

(This recipe is also great for stuffed sweet potatoes or peppers! Bake the sweet potatoes first, then partially slice down the middle and add quinoa mixture and bake for 10 minutes)

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Quinoa Surprise 

Dairy Free, Gluten Free, Oil Free

For this month’s Cooking Day I wanted to show you all my usual routine. I love making fun new recipes and experimenting in the kitchen but when life gets busy, it is important to have a go to routine!

My Grandma used to make us “keilbasa surprise” which was essentially keilbasa and what ever else she had in the fridge. Nowadays, no keilbasa for me but I love the freedom of cooking with whatever you have in the fridge. Here is the Quinoa Surprise I made in class, but feel free to make it your own! This recipe will give you a big batch to use throughout the week! I also made a soup and few other recipes with the quinoa surprise so that you don’t have to eat the same thing all week.

Ingredients: 

• 3-6 Garlic cloves
• 1 16 oz bag of quinoa
• 3 containers of mushrooms
• 2 Shallots 
• 1 bunch of Kale
• 1 container of spinach
• 2 cans Chickpeas (drained and rinsed)
• Red pepper flakes (to taste)
• Nutritional Yeast (to taste)

Directions: 

1) Chop up your garlic (let it sit for 10 minutes before heating)

2) Start your quinoa (cook about 15 minutes) I cook with a little extra water than what is required. ***be sure to rinse the quinoa before cooking***

3) In a separate pan add your mushrooms, garlic, and shallots and sautee in veggie broth

4) When the quinoa is finished, set aside.

5) Steam your kale and spinach.

6) Add everything together in a large pot

7) Lastly, heat your chickpeas in pan and add Red Pepper Flakes and Nutritional Yeast and then add to quinoa mix. (I only put spices on the chickpeas so that you can spice it up and add to it throughout the week for different recipes)

Check out 3 other ways you can make Quinoa Surprise by clicking the links below: 

– Quinoa Stuffed Portobello Mushrooms

–Creamy Coconut Soup

–Quinoa Romaine Boats

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Cashew Sour Cream

This cashew sour cream is easy to make, and it is dairy-free!  It is PERFECT for tacos, nachos, soups, stir fry’s, veggie sandwiches, or just about anything else. 

Ingredients:

– 1 cup cashews, soaked overnight (or for at least 8 hours)

– 1 tbsp. apple cider vinegar

– ½ lemon, juiced

– 1 clove garlic

– 1 tbsp. water

Combine ingredients in a food processor or blender, and blend until smooth.  The longer you blend, the more smooth the texture will become.  Add more apple cider vinegar or lemon as needed to thin out.  

This is all you need! 

This Sour Cream is great on Nachos!

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Lentil Tacos

This recipe uses all plant based, dairy-free, and gluten-free ingredients to make delicious tacos, and a super versatile lentil taco “meat” that can be used in many different ways!

For Taco “Meat”

Ingredients:

– 1 cup brown lentils

– 2 cups water

– 1/2 tsp. of cayenne, garlic, red pepper, chili, onion powder, paprika, oregano, and cumin combined to make your own taco seasoning (often store bought taco seasonings will have added sugar, preservatives, or artificial flavors).

– 1 cup walnuts

Directions:

– In a cooking pot combine water and lentils and bring to a boil. Lower to a simmer, and cook for about 15 minutes.

– Once lentils are cooked through (you can taste test), drain out water and place into a saucepan. Heat on medium to toast the lentils for about 2-3 minutes, stirring frequently to insure that they don’t burn.

– Place walnuts and spices into a food processor or blender, and do a very light pulse to slightly chop the walnuts. Then add in the toasted lentils. You may have to do this in batches. You should have close to an even amount of lentils and walnuts.

For Tacos

Ingredients:

– 2 romaine leaves

– 1/2 cup cashew sour cream (click for recipe)

– 1 bell pepper, diced (yellow, orange, or red)

– 1 handful of cilantro

– 1/2 cup guacamole

– 1 tsp. hot sauce (optional, we like the original Red Hot sauce because it does not have added sugar or oil)

Directions: 

– Scoop as much of the lentil Taco “Meat” as desired onto a romaine lettuce leaf (any type of lettuce / collard wrap will work).  Top with cashew sour cream, diced bell pepper, cilantro, and guacamole, and hot sauce for more spice!

Taco Spice Seasoning!

You can use the lentil nut meat to top off Nachos too!

If you’re new to lentils, here is what they look like!  You can buy dried lentils at ANY grocery store.

If you haven’t met our Wellness Director Nicole yet check out her bio here!

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Mushroom Quinoa Protein Bowl

This recipe is protein packed with a cheesy and spicy flavor without the dairy, it is super easy and quick to make. Try making this at your next holiday gathering!

Ingredients:

-2 cups quinoa

-2 packages mushrooms

-1 block firm tofu

-2 to 3 tbsp nutritional yeast

-1 tsp red pepper flakes

-4 cups spinach

-1/4 cup pumpkin seeds

-1/4 slivered almonds

-1 can chickpeas

Instructions:

1. In a big pot, bring 2 cups of quinoa and 4 cups of water to a boil. Reduce to a simmer and cook for about 20 minutes.

2. At the same time sauté 2 packages of mushrooms. Add mushrooms to quinoa.

3. Crumble one block of firm tofu and sauté for 3-5 minutes. Add 2-3 tbsp nutritional yeast and 1 tsp red pepper flakes.

4. Steam 4 cups spinach

5. Blanche 1/4 cup pumpkin seeds and 1/4 cup slivered almonds with nutritional yeast for 1 to 3 minutes on a dry sauté pan.

6. Add all together, along with 1 can of chickpeas and top with avocado.

Recipe Notes: For a cheesier taste add more nutritional yeast, for more spice or less spice adjust the amount of red pepper flakes.

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Thanks to everyone who joined us at this year’s Christmas recipe club. We are always so impressed with their creations. Recipe club is a monthly event where Healthful Evolutions members bring in any healthy dish and share their recipes with each other.  It is one of our favorite monthly events.

 Butternut Squash Mac and Cheese

Gluten Free AND Vegan

You can also find this recipe here

Ingredients:

– 1 butternut squash, medium

– 1 tbsp Avocado oil

– 1 Yellow onion, small

– 4 Garlic cloves, minced

– 1/2 tsp Sage, dry

– 1 tsp Thyme, dry

– 1 to 2 cups Vegetable broth

– 1 package elbow noodles, gluten free

– 1 tsp Paprika

– 3 tsp Himalaya Pink Salt

– 1/2 tsp Cumin

– 1 tsp Oregano

– 1 handful Parsley, fresh and chopped

Instructions:

1. Peel butternut squash, and cut into cubes.

2. In large stockpot, heat avocado oil on med-high, and sauté onion. Add garlic, sage, and thyme once onion is soft, and sauté for about 30 more seconds.

3. In same pot, add 1 cup of vegetable broth and bring to a bowl. Add butternut squash, bring back to a boil, and then reduce heat to med-low.

4. Cook butternut squash for about 15 minutes, or until it becomes soft.

5. Add all ingredients from pot to high speed blender or food processor and let it cool while you cook noodles.

6. In the pot you were previously using, cook noodles according to package.

7. Add paprika, sea salt, cumin, and oregano to blender, and blend all the ingredients until smooth. (This is where you may want to add more vegetable broth or water if the sauce looks too think for your liking.)

8. Pour sauce over cooked noodles, stir until covering all pasta.

9. Garnish with chopped parsley, and enjoy!

Notes: If sauce is too thick, slowly add more vegetable broth or water in the blender until you reach desired consistency.

When making layered mac & cheese. Bake for 30 minutes on 350 degrees.

1 cup of soaked cashews were added to make it thicker. Soak overnight and then drain.

Sweet Potato Pie

You can also find this recipe here

Ingredients:

– 1 unbaked pie crust

– 2 large sweet potatoes (about 2 lbs total)

– 1/2 cup packed light brown sugar (sup coconut sugar or maple syrup)

– 1 tablespoon vanilla extrract

– 2 teaspoons ground cinnamon

– 1 teaspoon ground ginger

– 1/3 teaspoon ground nutmeg

– 1/2 teaspoon fine salt

– 4 large eggs

– 1 (12-ounce) can evaporated milk (1 3/4 cups) Almond of coconut canned milk

Equipment

– Measuring cups and spoons

– Food processor

– 10 inch tart pan

Instructions:

1. Bake the sweet potatoes: Arrange a rack in the middle of the oven and heat to 375 F. Place the sweet potatoes directly on the oven rack (place a piece of aluminum foil onto the rack below if you’re worried about drips). Bake the sweet potatoes until tender, about 1 hour. While the potatoes bake, prepare the crust for baking.

2. Prepare the pie crust: Roll out the pie crust into an 11 inch round. Transwer it to a deep, 10-inch round tart pan and use it to line the bottom and sides of the pan, pressing the dough into the sides as needed. Refrigerate while the sweet potatoes bake and while preparing the filling, at least 30 minutes.

3. Cool the sweet potatoes and scoop out their flees: Cool the potatoes for about 30 minutes, or until you can comfortably handle them. Cut the sweet potatoes in half lengthwise and scoop the flesh out into a food processor fitted with the blade attachment. (Alternatively, store the sweet potato flesh in the refrigerator for up to 1 week before proceeding.)

4. Puree the sweet potatoes: Process the sweet potatoes until very smooth.

5. Make the filling: Add the brown sugar, vanilla, cinnamon, ginger, nutmeg, salt, eggs, and evaporated milk to the food processor and pulse to combine.

6. Fill the crust: Place the tart pan on a parchment-lines baking sheet. Pour the filling into the crust. The filling should come almost to the top of the crust, but be carefully not to overfill. You may have a 1/4 to 1/2 cup of extra filling, which you can bake alongside the pie in an oven-safe ramekin, if desired.

7. Bake until the center is just set: Bake until the top appears dry (it may puff and crack slightly around the edges) and the center jiggles, but doesn’t wiggle, when nudged, about 45 minutes.

8. Cool: Cool the pie completely before serving- it will continue to set as it cools.

Recipe Notes

Tart pan alternative: No tart pan? Use a deep pie plate and blind bake the crust before filling. Cover the pie crust with parchment paper and fill with dried beans (or pie weights). Bake until the edges just start to brown, 12 to 15 minutes. Remove the weights and parchment, and bake for another 5 minutes before filling and proceeding with the recipe.

Make ahead: This pie can be baked up to 2 days ahead; wrap tightly in plastic wrap and refrigerate until ready to serve. Serve cold or at room temperature.

Vegan Carrot Zucchini Muffins

You can also find this recipe here

Ingredients

– 2 medium carrots, grated. (1 heaping cup)

– 1 Apple

– 1 small zucchini, grated (squeeze out the water)

– 1 cup whole wheat flour

– 1 cup rolled oats

– 1.5 teaspoon Baking powder

– 1/4 coconut sugar

– 1 teaspoon cinnamon

– 1 small banana, mashed

– 1/4 teaspoon salt

– 1/4 cup canola or olive oil

– 1/2 cup almond or oat milk

– 3/4 cup walnuts, roughly chopped

Instructions:

1. In a medium bowl, combine all dry ingredients.

2. Add grated carrots, the apple, the zucchini, and the mashed banana. Stir in the almond or oat milk, the oil and about half of the chopped walnuts. Mill until well combined.

3. Place baking cups in a muffin pan and divide the mixture evenly. Sprinkle with the rest of the walnuts. Bake for about 30 minutes at 356 F (180 C) Let cool down in the muffin tin for at least half an hour.

Pineapple Whip

Ingredients:

– 1 pineapple cut in chunks

– 1 cup Vanilla Almond Milk

Instructions:

1. Put in food processor and blend.

2. Pour in container and freeze. Will come out in a sorbet consistency.

Pumpkin Pie

Vegan, Gluten Free Option

Ingredients:

– 1/2 Silken Tofu

– 1 1/2 Nondairy milk

– 2 tbsp cornstarch

– 1 tsp Vanilla extract

– 2 canned pure pumpkin

– 1/2 C Whole-Wheat pastry flour (or Gluten Free Flour)

– 2 tsp Baking powder

– 1/2 C brown sugar

– 1/4 tsp fine salt

– 3 tsp Pumpkin pie spice

Instructions:

1. Preheat oven 350F

2. Set aside a shallow 9-inch glass pie dish

3. In a blender or food processor, blend tofu, nondairy milk, cornstarch, and vanilla until smooth, stopping to scrape sides periodically.

4. Add remaining ingredients and blend for about a minute more until the mixture is uniform and well combined.

5. Pour the mixture into the pie dish and bake for 1 hour.

6. Allow the pie to cool on the counter, away from the hot oven, until it’s at room temperature..

7. Cover with plastic wrap and refrigerate over-night or for at least 4 hours.

Clean Eating Pumpkin Hummus

You can also find this recipe here

Ingredients:

– 1 (15 oz) can cooked chickpeas, drained and rinsed

– 1/2 cup pumpkin puree (not pumpkin pie filling)

– 1/4 cup tahini

– 1 tbsp. garlic powder or 2 cloves roasted garlic

– 1 tsp ground cumin

– 1 medium lemon, juiced

– Salt to taste after making

– 1/4 tsp cayenne pepper & paprika (optional if you want it spicy)

– Water as needed for consistency

Instructions:

1. Place all ingredients in a food processor. Blend until smooth, adding water as needed to get a consistency you like.

Butternut Squash and Spinach Gratin with Lentils

Ingredients:

– 1 tablespoon coconut oil

– 1 onion, peeled and chopped

– 2 garlic cloves, minced

– 1 small butternut squash, peeled, seeded, and cut into 1/2 inch cubes

– 4 cups packed spinach

– 1 teaspoon salt

– 1/2 teaspoon freshly ground black pepper

– 1 (13.5 ounce) can coconut milk

– 1 1/2 or 2 cups vegetable broth

– 1 (15 oz) can lentils, drained and rinsed

– 1/4 cup chopped fresh parsley

– 2 tablespoons chopped fresh sage

– 1/2 cup chopped toasted walnuts

Instructions:

1. Preheat the oven to 375 F.

2. In a large ovenproof skillet over high heat, melt the coconut oil. Add the onion and garlic. Sauté for 3 minutes.

3. Add the butternut squash, spinach, salt, and pepper.  Sauté for 3 minutes more.

4. Stir in the coconut milk and just enough vegetable broth to cover the squash. Bring the liquid to a boil.

5. Add the lentils, parsley, and sage. Stir to combine.

6. Place the skillet in the preheated oven and bake the casserole for 15 to 20 minutes, or until the squash is tender.

7. Transfer the casserole to a serving dish and garnish with the walnuts. 

Vegetarian Refried Beans with Cabbage

This is one of our favorite recipes here at WTI.

Ingredients:

– 1 small onion

– 15 oz. can pinto beans (undrained)

– 1 tsp. ground cumin

– ½ tsp. chili powder paprika

Instructions:

1) Line a skillet with a thin layer of water and saute onion over high heat until translucent and most of the water has cooked off.

2) Add cumin, chili powder and a few dashes of paprika, stirring to coat the onions. Add beans with their juices and stir to combine.

3) Reduce heat to low and mash beans well using a fork or potato masher. It will look very soupy, but don’t be alarmed.

4) Crank the heat up to high and bring to a boil. Once boiling, reduce to medium and simmer 10 minutes. If the beans start popping and splashing, cover for a few minutes, then uncover.

5) Stir every minute or so, scraping along the bottom to lift the beans. After 10 minutes the liquid should have significantly reduced. It may still be a little soupy, that is alright, it will thicken as it cools. However, if its really soupy, cook longer.

6) Add salt and pepper to taste then serve.

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Green Bean Casserole Made 2 Ways

This green bean casserole is the perfect holiday or party dish!  It can be made just as a green bean casserole, or poured on top of sweet potatoes and baked.  

Ingredients (for casserole):

– 6 sweet potatoes (optional)

– 1/2 cup low sodium vegetable broth

– 2 cups green beans (cut)

– 1 can coconut milk

– 2 cloves garlic

– 1 bunch of kale (removed from the stem)

– 1/2 tsp. of rosemary, thyme, oregano, and paprika

Directions:

*If you are going to make the green bean & sweet potato casserole start here:  Place sweet potatoes in and bake at 350F degrees for 45 Mins.  You could also peel the skin off of the sweet potatoes and slice them into 1/2 inch slices and stack them in the dish.

– Add 1/2 cup vegetable broth to a sauce pan and heat on low/medium

– Add 2 cups of green beans, coconut milk, and garlic, cook down until it begins to thicken then add kale

– Add rosemary, thyme, paprika, a oregano and cook for another 5-10 minutes

* For the sweet potatoes, once they are done cooking slice them down the middle and add the green bean casserole mixture on top of the sweet potatoes and bake in the oven for 5-10 minutes at 350F.  If you pre-sliced the sweet potatoes you can just add the green bean casserole mix on top. 

Ingredients (for crunchy casserole topping)

– 2 tbsp. vegetable broth 

– 1 cup sliced raw almond

– 1 cup whole raw pumpkin seeds

– 1-2 tbsp. nutritional yeast

Directions

Add vegetable broth into a sauce pan and warm on low-medium.   Add sliced almond, pumpkin seeds, and nutritional yeast, roast in pan until slightly browned. 

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Quinoa and Vegetables

This recipe here is as simple as it looks! Just add some quinoa in your slow cooker, some vegetable broth and whatever vegetables you desire. This recipe here has zucchini, squash, peppers, mushroom and onions! This is great if you are running short on time or if you are looking for something easy for dinner!

Broccoli Slaw

1 Pack Broccoli Slaw mix

1/2 Red onion

1/2 cup cherry tomatoes

1/4 Sunflower seeds

Dressing

1T Olive Oil

1 tsp Dijon mustart

1/2 tsp lemon

1/2 tsp salt

1/2 tsp pepper

Combine brocoli slaw mix, red onion, cherry tomatoes, and sunflower seeds.

Mix separately olive oil, dijon mustard, lemon, salt and pepper and poor over broccoli slaw mix. Adjust salt and pepper to taste.

Mexican Zucchini Burrito Boats

4 Large Zucchini

1 Can black beans, drained and rinsed

1 cup cooked brown rice

1 cup salsa (use your preferred level of spiciness)

1 red bell pepper, cored and diced

1/2 red onion, diced

1/2 cup corn kernels

1 jalepeno (or poblano pepper) cored and diced

1 tablespoon+1 teaspoon olive oil

2 teaspoon chili powder

1/2 cup fresh cilantro, finely chopped

Salt to taste

Garlic

Option-chop up and make in a casserole. Only use 1 zucchini.

1. Start by greasing a 9×13 casserole dish then set aside. Slice each zucchini in half lengthwise. Using a melon baller or metal teaspoon, hollow out the center of each zucchini. Lightly brush the tops with one teaspoon of olive oil then place them skin side down in casserole dish.

2. Next warm the tablespoon of olive oil in a large skillet over medium heat. Add the onion and the peppers and cook for 2-3 minutes. Then add the rice, corn, and beans along with the salsa, chili powder and cumin. Stir everything together and continue to cook for about 5 minutes then remove the skillet from the heat and set aside.

3. Preheat the oven to 400 F and then stir in 1/4 cup of the cilantro and salt to taste to the filling. Spoon the filling inside of each zucchini until they are all full. Bake in the oven for 25 minutes then remove the foil and set the oven to broil. Cook them for 5 more minutes.

4. Allow them to cool for 5-10 minutes then top with fresh cilantro and serve. Store leftovers in an airtight container for up to 3 days.

Mixed Fruit 

Running short on time?  Try these pre-made fruit bowls you can purchase at any of your local grocery store.

Banana “Nice Cream”

Sweet tooth and Craving Ice Cream?

Try this alternative to your traditional ice cream, with just a couple of simple ingredients.

-5 to 6 bananas

-2 to 3 spoonfuls Peanut Butter or Almond Butter

-Minimal Almond Milk

-2 to 3 tablespoons cinnamon

Mix all ingredients into blender and blend well. Add almond milk as needed, be sure to not add too much or it will become soup rather than ice cream! 

Apple Pie Crumble

Filling:

5 apples (your choice)

2T Lemon Juice

2T Cinnamon

1/3C Coconut Sugar or your choice

1C Organic Oats

2T Almond Flour

1/4t All Spice

1/4t cloves

1/4t nutmeg

Crust:

Gluten Free Ready made (you can buy at Krogers/Whole Foods) or make your own.

Instructions:

Cut up apples and place in 4 cups of cold water with lemon juice. Drain, then mix all of above in same bowl with apples. Mix well, place in pie crust.

Topping: mix together oats, sugar, add all the same spices as above. Mix, add 2T of organic apple sauce, mix till it looks crumbly. Sprinkle on top of pie and bake at 400 for 50 minutes. Cool, and serve.

Pumpkin Pie Cookies

Ingredients

1 cup almond butter (creamy)

1/2 cup pumpkin puree

1/4 cup pure maple syrup (or sweetener of choice)

2 tsp pumpkin pie spice

1 tsp vanilla extract

1/4 tsp sea salt

Directions

1) Preheat your oven to 350F, and line a baking sheet with parchment paper.

2) Combine all of the ingredients in a medium bowl, and mix until a thick batter is formed.

3) Note: because this batter egg-free, feel free to taste-test it at this point, and adjust the flavors to your preference.

4) Using a tablespoon or cookie scoop, drop the batter onto the line baking sheet, and gently press each mound with a wet fork (to prevent sticking) to flatten.

5) Bake at 350F for 12-15 minutes, until the edges are golden.

6) Allow to cool completely before using a spatula to remove from the baking sheet. Serve immediately, or for a firmer cookie, chill before serving.

The post Fall 2017 Recipe Club appeared first on Wellness Training Institute.