For the zoodles, we used zucchini and beets. We spiralized them ourselves, but you can always buy them pre-packaged 🙂

Ingredients:

• 5-6 cloves garlic (chopped)
• 1 yellow onion (chopped)
• Veggie Broth (to sauté veggies in)
• 1 cup quinoa
• 2 cups water (to boil the quinoa in)
• Oil-Free Hummus recipe
• 4 Zucchini Spiralized
• 1 Beet Spiralized
• 1 Avocado
• Cilantro to taste (optional to top)

1. Bring water and quinoa to a boil. Once you see it start boiling reduce it to a simmer and cook for about 15-20 minutes or until quinoa has absorbed all of the water.
2. While the quinoa is cooking, start sautéing onions in veggie broth for about 5 minutes and then add garlic! Cook for another 5 minutes. You will want to just eyeball the amount of veggie broth, start off with about 2-3 tablespoons and keep adding when you see it’s all absorbed so it doesn’t burn. You will have to stir it more often than you would if you were cooking with oil. Add more as needed 🙂
3. Make your hummus while the onions and garlic are cooking.
4. Once your quinoa is cooked combine with onions and garlic.
5. The last step is to make your zoodle bowl! We put quinoa first, then added our zoodles and topped it with avocado and cilantro 🙂 Enjoy!

**Optional Nutritional Yeast or Hot Sauce!

These are a couple of the brands that we like to use for Cooking Day.

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A lot of people have been telling us lately that they can’t do plant-based because it’s too hard and it takes too much time. For this weeks cooking day, we wanted to debunk that myth 🙂 Nicole made a spaghetti-like dish using spiralized veggies, and a new dip Nicole found at the Royal Oak Farmers Market. The dip is plant-based and oil-free, so it was a great alternative to other dips with additives in it. The total time from start to finish for the dish was only 17 minutes!

Radical Plants it the company that is the creator of these plant-based dips. They have 3 different flavors: Chipotle Lime, Better than Ranch, and Basil Alfredo… ALL PLANT-BASED! 

Where can you find Superdip? Check the list below for a store near you 🙂

• Arbor Farms Market, 2103 West Stadium, Ann Arbor
• The Better Health Store, 42875 Grand River, Novi
• Royal Oak Farmers Market, Royal Oak
• Eastern Market, Detroit
• Zerbos Health Foods, 34164 Plymouth Rd, Livonia 48150
• Western Market, 447 West Nine Mile, Ferndale
• The Pantry in City Market, 401 Central Ave, Bay City
• Johnny Pomodoro’s, 32906 Middlebelt Rd, Farmington Hills
• The Better Health Store, 14105 Hall Road, Shelby Township
• The Better Health Store, 19151 Mack Ave, Grose Pointe Woods
• Green Space & Go, 32867 Woodward, Royal Oak
• Kingmas Market, 2225 Plainfield Ave NE, Grand Rapids
• Market Fresh, 31201 Southfield Rd, Beverly Hills
• Bridge Street Market, 405 Seward Ave NW, Grand Rapids

You can also visit their website by clicking this link.

Ingredients:

1. Spiralized veggies (we used zucchini, squash, butternut squash, cabbage, red pepper)
2. 2 containers of cremini mushrooms
3. 1 cup Basil Alfredo Superdip
4. Splash of Veggie Broth (for sauteing the veggies in)
5. 1 Tbsp Paprika
6. 1 Tbsp Thyme
7. 1 Tbsp Oregano
8. 1 Tbsp Rosemary

1. Start by filling a big pan halfway up with water and bring to a boil. This is going to be for your spiralized veggies.
2. In a separate pot, add a splash of veggie broth and start to saute all of your mushrooms. This will take roughly 8-10 minutes. Remember when you are cooking with veggie broth you may have to keep adding some in the pot every once in a while. Continuously stir your mushrooms too 🙂
3. While the mushrooms are cooking add spiralized veggies to boiling water and boil until it’s cooked to your liking. For more al dente, cook for 5-6 minutes. For softer, cook for 10 minutes. We cooked our veggies for roughly 10 minutes.
4. Add paprika, thyme, oregano, rosemary to mushrooms and mix.
5. Combine veggies together with the mushrooms
6. Add Basil Alfredo sauce and mix.
7. Wah-La! Your meal is complete:) Enjoy!

**Optional- Nutritional Yeast for a cheesy flavor. 

These are the spiralized veggies we used:

Another option is to spiralize your own veggies 🙂

The post 17 Minute Dinner appeared first on Wellness Training Institute.

Creamy Zucchini Alfredo (Dairy-Free, Gluten-Free)

This recipe uses our creamy garlic herb sauce to make a delicious Pasta Alfredo that is completely plant based, oil-free, and gluten-free!  

Ingredients:

– 5 zucchini, spiralized (here is the spiarlizer we used, but any spiralizer will work!)

– 1 cup low sodium vegetable broth

– 2-3 cups mushrooms

– 1-2 cups creamy garlic herb sauce (see recipe here)

– 3 cups spinach

Directions:

– Heat ½ cup vegetable broth in a saucepan or wok, and add 2-3 cups sliced mushrooms. Stir frequently.   You should not need to add much more broth to this because mushrooms have a lot of water in them already. Cook for about 20 minutes, stirring frequently.

– After 20 minutes of cooking, drain out some of the excess broth / water in the mushrooms, then add the creamy garlic herb sauce into the saucepan and mix. Cook for another 1-2 minutes.

– In a separate pan, heat 2 cups water on medium heat.  Add 3 cups spinach, and let cook down for 1-2 minutes, or to desired texture.  Drain the water.

– While the spinach is cooking,  heat 3-4 cups water to medium heat. Add spiralized zucchini, and heat for 2-3 minutes. You don’t need to let the water boil, or let the zucchini stay in the water for too long, because they can overcook quickly.

– Strain the zucchini noodles, add the strained spinach, then add to the creamy mushroom sauce. Stir, and enjoy!

– Add red pepper flakes for some spice!

The post Zucchini “Pasta” Mushroom Alfredo (Dairy-Free, Gluten-Free) appeared first on Wellness Training Institute.

Creamy Garlic Herb Sauce

This creamy garlic herb sauce makes a perfect dip for vegetables, it is great mixed in with sautéed mushrooms,  and can be used as a sauce for Veggie Noodles

Ingredients:

– 1 yellow onion (chopped)

– 4 cloves garlic (chopped, after cutting garlic let sit for 10 minutes to preserve the allicin, which is strongly anti-inflammatory). 

– 2 cups vegetable broth (low-sodium) 1 cup is for sautéing and 1 is for blending.

– 1/2 cup nutritional yeast

– 1/2 cup cashews (soaked 6-8 hours or overnight)

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

 – 1/2 lemon, juiced

Directions:

– Sauté chopped onions in 1 cup vegetable broth for 5 minutes, then add garlic.    Cook for another 10 minutes, or until onions are translucent.

– Add the onions and garlic to a  blender or food processor, and add 1 cup vegetable broth, nutritional yeast, lemon, cashews, and herbs. 

– Blend to desired texture, to get a creamier texture continue to blend.

– Blend to desired texture, to get a creamier texture continue to blend.

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This sauce is delicious on spiralized veggie noodles!

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