Recipe

Lettuce Wrapped Basmati Rice Burgers with Vegan Roasted Red Pepper Mayo

Rice Burgers and Mayo

These are great veggie burgers and make a great meal prep meal. You can also skip the lettuce wraps and go for some buns or add any of your typical burger toppings. I personally love adding avocado and tomato slices to mine. Some nice grilled corn also make a great side.

Serves 6

Ingredients:

2 cups cooked basmati rice (⅔ cup uncooked)
½ cup finely chopped carrot
½ cup finely chopped onion
1 egg
salt and pepper, to taste
¼ tsp curry powder
¼ tsp ground cumin
2 Tbs sunflower oil
¼ cup vegenaise
2 Tbs roasted red pepper
1½ tsp fresh parsley
6 large lettuce leaves

Directions:

  1. In a  medium bowl, mix the rice, carrot, onion, egg, salt, pepper, curry powder, and cumin until well combined. Cover and refidgerate for 1 hour, or overnight.
  2. In a large skillet, heat oil over medium heat. Shape the rice mixture into 6 balls and flatten slightly with your palms. Add the patties to the skillet and cook until golden brown, 4 to 5 minutes per side.
  3. In a small bowl, softly whisk together vegenaise, roasted red pepper, and parsley until well combined.
  4. To serve, place burger in a lettuce leaf. Spread with equal amounts of mayo and top with your favorite burger toppings.
Nutritional Facts: per burger with mayo
197 cal; 12g total fat (1.4g sat fat); 18.5g carb; 35mg chol; 275mg sod; 1.05g fiber

Stay happy and healthy signature

Follow my blog with Bloglovin

Recipe

Zucchini Verde Chilaquiles

Zucchini Verde Chilaquiles

This a great recipe for when you want to make something a little different for a great party, while still being delicious and healthy. Its also a great alternative for nachos. You can also make it your own by adding some topping to it, so play around and be creative.

Serves 8

Ingredients:

1½ medium yellow onions, divided
2lb. fresh tomatillos, husks removed
2 jalapeño chiles, stemmed
¾ cup cilantro leaves, divided
2 Tbs + 2 tsp sunflower oil, divided
3 medium zucchinis, quartered lengthwise and cut into 1in thick chunks
6 cups tortilla chips

Directions:

  1. Bring large pot of water to a boil. Add tomatillos and ½ medium onion to the pot and boil for 10 minutes, until vegetables are soft to the touch. Drain and transfer to a blender. Blend with jalapeno and ½ cup cilantro until smooth, set aside.
  2. Heat 2 tsp oil in a large skillet over medium-high heat. Add onion, and sauté for 5 minutes, or until softened and browned. Add salsa verde (tomatillo mixture), zucchini, and ¾ cup water.
  3. Reduce heat to medium, and simmer for 10 minutes, or until most of the liquid has reduced, but mixture is still moist. Stir in cilantro and season with salt and pepper.
  4. Heat remaining 2 Tbs oil in a dutch oven over medium heat. Add 2 cups zucchini salsa verde and tortilla chips. Stir in 2 more cups salsa verde, and cook for 2 to 3 minutes, or until heated through.
Nutritional Facts: per serving
239 cal; 4g protein; 13g total fat (2g sat fat); 29g carb; 0mg chol; 85mg sod; 8g fiber; 9g sugars

Stay happy and healthy signature

Follow my blog with Bloglovin

Recipe

Raw Vegan Morning Seed Bars

These bar are super filling and delicious. They make the perfect breakfast meal with some fruit and or yogurt. They are also full of healthy goodness that will keep you energized for the day. You can substitute the dried cherries for cranberries, raisins, chocolate chips, or really anything to make them more fitted for you.

Makes 24 bars

Ingredients:

1½ cup rolled oats
1 cup pitted dates
¼ cup pumpkin seeds
¼ cup seeds
¼ cup flaxseeds
¼ cup dried cherries
¼ cup agave nectar
¼ cup almond butter

Directions:

  1. Preheat oven to 350 F. Spread oats out on a baking sheet evenly. Bake in the oven for about 15 minutes, or until lightly browned.
  2. Process dates in food processor until just small bits remain and move to a medium bowl. Add oats, seeds, dates, and cherries to the bowl and set aside.
  3. Heat honey and almond butter in a small sauce pan over low heat. Stir mixture until smooth. Pour honey and almond butter over the oat mixture and stir together until well coated.
  4. Transfer to an 8×8 baking pan lined with parchment paper. Press down firmly to make sure the nuts stick together. Cover with plastic wrap and place in the fridge for 20 minutes to set.
  5. Remove from the fridge and chop into bars.
Nutritional Facts: per serving
91 cal; 2g protein; 4g total fat (0g sat fat); 13g carb; 0mg chol; 7mg sod; 2g fiber; 7g sugars

Stay happy and healthy signature

Follow my blog with Bloglovin

Recipe

Sweet Potato and Cauliflower Buddha Bowl

Sweet Potato Buddha Bowl

Buddha bowls are filled with natural, healthy, and delicious ingredients and this recipe is no exception. It is jam packed with protein and carbs making it a perfect post workout meal. It is also super easy to make and can be made in larger batches and saved in the refrigerator making it an easy meal prep meal.

Serves 2

Ingredients:

1 cup diced sweet potato
2 cloves garlic, diced
sunflower oil
1 cups cauliflower, chopped
2 cups kale and spinach mix, chopped
½ cup rice
¾ tsp chili powder
1 tsp cumin
½ tsp oregano
2 Tbs Harissa sauce
½ cup chickpeas

Directions:

  1. Preheat oven to 400 F. Cook rice according to package instructions.
  2. While the rice is cooking, add sweet potato and garlic to a baking sheet, drizzle with oil and cook in the oven for 10 minutes. Flip sweet potato and add cauliflower to the baking sheet. Drizzle with oil and cook for 8 minutes.
  3.  Add kale and spinach to the sheet, drizzle with oil and cook for an additional 3 minutes.
  4. Transfer the vegetables to a bowl and mix in the chili powder, cumin, and oregano.
  5. Divide rice among bowls and place vegetables around rice. Top with chickpeas and a tablespoon of Harissa sauce.
Nutritional Facts: per serving
302 cal; 10g protein; 9.5g total fat (1g sat fat); 47g carb; 0mg chol; 297mg sod; 9g fiber; 7g sugars

Stay happy and healthy signature

Follow my blog with Bloglovin

Blog

Monthly Favorites: August Edition

Monthly Favorites Aug 2016

Power 3 Power Blend

The Power Blend mix is a great way to add crucial nutrients into your diet. You can add it to sauces, smoothies, salads, yogurt, and so much more. It is absolutely delicious and is jam packed with delicious ingredients; including pumpkin, chia, and hemp seeds plus some great spices.

I Heart Keenwah Quinoa Puffs

These are one of the best snacks that are healthy and super easy to grab. All of their products are delicious and are made from great ingredients and are all dedicated gluten free. They all are based on super packing quinoa into a great snack and they really do the trick of making them a unique treat. They also have so many flavors that you I’m sure you will find something you will like.

Free for All Gluten Free Crackers

Free for All Kitchen is owned by the Partners brand and is their dedicated gluten free brand. They are made with cassava flour which I personally have not had before. I am not sure if it is the flour or what but the crackers are actually delicious. They taste like real crackers and don’t fall apart like other gluten free crackers have for me in the past. They also have a variety of flavors in the brand for different dips and uses.

Generation UCan Protein Powder

Generation Ucan is a great brand for any healthy athlete. They don’t use added sugars in their products and work to make sure you are getting the supplements and aids you need for all your physical activities. They have protein powder, bars, and electrolyte water all of which a great for any part of your workout routine. There are also so many flavors and keep coming out with new ones. Their prices are also great. I’ve been able to find them at some designated running stores but have simply gone to their website for all my orders.

Quinn Snacks-Pretzels

These are great pretzels that actually taste like non-gluten free pretzels. They are delicious and make a great at home sports game snack. They use the best ingredients and make sure that they use the “farm-to-table” concept and use the best natural flavors for all their products.

Muso Gluten Free Crackers

The Muso brand is based on macrobiotics making sure the quality of their food is their main priority. The chips are almost a mix of a tortilla chip and a pop chip. They are delicious and perfect as an accompaniment to you favorite dips.

Stay happy and healthy signature

Recipe

Summer Vegetable Zucchini Pasta

Summer Veg Zucchini Pasta

This recipe will make your kitchen smell delicious and is super easy to make. It also makes a great family meal or can be saved in the fridge for lunches later in the week. There might be some water build up the longer it sits, but just pour it out before reheating the pasta. You can add any of you favorite vegetables to personalize for you and your family too.

Serves 4

Ingredients:

¼ cup sunflower oil
½ cup pesto sauce
2 Tbs nutritional yeast
2 lbs zucchini (4-5 large), spiraled into noodles
2 plum tomatoes, diced
1 large red onion, quartered
1 cup mushrooms, diced
½ cup spinach
½ tsp red pepper flakes

Directions:

  1. Warm sunflower oil in a large pot over medium heat. Add onion and cook for 3 minutes.
  2. Add zucchini to the pot and season with salt and pepper. Cover pot and cook for 2 minutes, stirring half way.
  3. Add tomatoes and mushrooms and cook for another 3 minutes., stirring every 30 seconds.
  4. Mix pesto sauce and nutritional yeast till well combined. Add sauce, fresh spinach, red pepper flakes, and stir together.
Nutritional Facts: per serving
365 cal; 10g protein; 32g total fat (4g sat fat); 14g carb; 5mg chol; 302mg sod; 6g fiber; 6g sugars
Stay happy and healthy signature
Recipe

Roasted Vegetable and Avocado Wrap

Vegetable and Avocado Wraps

These wraps are perfect for a picnic or weekend lunch. They are light and filling and are super easy to make. It also makes plenty of vegetables that you can mix with rice or quinoa later for another meal. I used the WraP Original wraps for this recipe which not only adds a bit more flavor but holds everything together super well. I personally believe these are some of the best gluten free wraps I have used.

Serves 4

Ingredients:

1lb. carrots, trimmed and cut lengthwise into sticks
12oz. cherry tomatoes, halved
1 medium red onion, cut into wedges
1 small broccoli head, cut into small florets
2 Tbs sunflower oil
2 ripe avocados
salt and pepper, to taste
½ fresh lemon, juiced
4 gluten free wraps
sunflower greens

Directions:

  1. Preheat the oven to 450 F.
  2. Combine carrots, tomatoes, onion, broccoli, and oil in a large bowl. Season with salt and pepper. Transfer to baking sheet and bake for 30-35 minutes.
  3. Mash avocados well. Add to a bowl with lemon juice, salt, and pepper.
  4. Warm a tortilla for 30 seconds on a skillet or in a microwave. Spread ¼ of the avocado cream on the tortilla. Top with vegetables and finish with some sunflower greens.
  5. Gently roll wrap and slice in half to serve.
Nutritional Facts: per serving
241 cal; 4g protein; 17g total fat (2g sat fat); 22g carb; 0mg chol; 90mg sod; 9g fiber; 8g sugars

Stay happy and healthy signature

Recipe

Lentil and Pea Cakes with Roasted Carrot Sauce

Lentil & Pea Cakes

For a quick dinner or lunch meal prep try out these lentil and pea cakes. You can easily store them in the refrigerator and heat them back up for your meals throughout the week. The carrot sauce makes the dish complete with the perfect added flavor and color.

Serves 6

Ingredients:

1 avocado
1 Tbs lemon juice
2 Tbs Dijon mustard
1 tsp sea salt
8 Tbs coconut oil, divided
1 lb carrots, pealed and chopped
2 Tbs olive oil
1 bag (5 cups) of lentil and pea soup mix
4 cups water
2 medium white onions, chopped
6 cloves garlic
1 tsp paprika
1 Tbs balsamic vinegar
½ cup blanched slivered almonds
salt and pepper

Directions:

  1. Preheat oven to 400.
  2. Place avocado, lemon juice, mustard, sea salt, and 2 tablespoons of melted coconut oil in a blender. Blend until smooth. Remove avocado mayo and set aside.
  3. Spread the carrots evenly on a baking sheet, drizzle with olive oil and season with salt and pepper. Roast the carrots until tender and start to caramelize, about 30-40 minutes. Leave oven on and let carrots cool slightly.
  4. While the carrots are roasting, combine the lentils and peas, flavor packet, and water in a saucepan. Bring to a boil, lower the heat and simmer, covered, for 30-35 minutes or until the lentils are tender. Drain any leftover water.
  5. Heat 2 tablespoons of coconut oil in a large skillet. Add the chopped onions and cook for 5 minutes over medium high heat or until softened. Add garlic and cook for 30 seconds.
  6. Place half the onion and garlic in a food processor along with half the cooked lentils, ¼ cup of the avocado mayo, and salt and pepper; process till smooth. Add the remaining lentils and pulse a few times.
  7. Line a baking sheet with parchment paper and scoop out the lentil mixture with ⅓ measuring cup, form into patties and place on the baking sheet. Bake for 20 minutes or until firm to the touch.
  8. Clean out the food processor, add the carrots, the remaining onions, garlic, paprika, vinegar, and almonds. Process until it has a meal-like texture. Add 4 tablespoons of melted coconut oil, and puree. Add more oil if mixture is too thick.
  9. Serve cakes with roasted carrot sauce.
Nutritional Facts: per serving
361 cal; 15g protein; 32g total fat (3g sat fat); 43g carb; 0mg chol; 602mg sod; 65g fiber; 30g sugars
*This recipe is based off of  a recipe from Simply Gluten Free Magazine

Stay happy and healthy signature

Blog

Three Quick & Easy Lunch Ideas

Lunch Ideas

It doesn’t need to be hard or time consuming to pack up some great lunches for work or school. Bento boxes are a great way for packing up a variety of different lunches easily and you can buy them in a variety of stores. Here are a few ideas for some healthy and filling lunches that are easy to pack.

 

Lunch Ideas, Hummus

Veggies and hummus is always a super easy and delicious choice for any lunch. I prefer adding in some feta cheese into my hummus, but of course that is completely optional. I also added some fruit and some chocolates as a nice side snack.

 

Lunch Ideas; Salad

I love caprese salads and they are super easy to make for my lunches at work. Simply cut up some tomatoes, mozzarella, and fresh basil. You can also add some avocado slices or get a flavored balsamic vinegar for a little extra treat. I also enjoy adding some spicy tofu slices to mine as well.

 

Lunch Ideas, Protein BarProtein bars make a great lunch meal especially on training days at the gym. I add some fruit and veggies for some snacks and add some more protein with a pack of almonds.

Recipe

Vegan Cheesy Kale Chips

Cheesy Kale Chips

These kale chips make the perfect quick, healthy snack for any occasion. The nutritional yeast adds the perfect amount of flavor without it being overpowering and loosing its nutritional value. I recommend serving them almost immediately from the oven to make sure they keep their crunchy texture.

Serves 2

Ingredients:

½ bunch baby kale about 2 cups
1 Tbs olive oil
2 Tbs nutritional yeast
½ tsp salt

Directions:

  1. Preheat the oven to 325 F.
  2. Rinse the kale and place them into a large bowl. Sprinkle with oil, nutritional yeast, and salt. Using tongs, toss the leaves until they are uniformly coated.
  3. Scatter the kale around a baking sheet. Bake, tossing once, for about 20 minutes, or until desired crispness. Remove from oven and allow to cool on baking sheet before serving.
Nutritional Facts: per serving
119 cal; 8g protein; 8g total fat (1g sat fat); 9g carb; 509mg sod; 3g fiber; 0g sugars
*This recipe is based off of  a recipe from Runner’s World Meals on the Run

Stay happy and healthy signature