Tag Archives: healthy

Smoky Black Bean + Cilantro Veggie Burgers

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I made veggie burgers for your Monday!

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celery

Have you guys heard of Meatless Monday?

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It is a national campaign encouraging people to limit their meat consumption by not eating it on Monday.

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By going meatless on Mondays!

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I think that it’s a great idea.

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What better way to start a week than with something fresh and healthy? That makes you feel satisfied and nourished. And with these veggie burgers, also delicious.

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They are smoky from paprika, cumin and chili powder.

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They have a bit of spice from crushed red pepper.

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They are bright and fresh from lime and cilantro.

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The thick and creamy texture from the black beans is perfect.

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Try serving on a bun and topped with avocado, salsa and an extra squeeze of lime. Or, over a bed of greens. I’ve been loving both ways.

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Whether you are trying to cut out meat or not, you should try these burgers! They will please meat lovers and veggie lovers alike!

Ingredients
2 carrots
2 celery stalks
1/2 of a red pepper
1/2 of a green pepper
1/2 of a yellow onion
Olive oil
1 garlic clove, minced
2- 15 oz. cans of black beans
1 c. bread crumbs (I used panko)
1 egg
1/2 tsp. onion powder
1/2 tsp. paprika
1/4 tsp. cumin
1/4 tsp. chili powder
1/4 tsp. crushed red pepper flakes
Large handful of fresh cilantro, chopped
Juice from 1/2 lime
Olive oil
Salt and pepper

Dice the carrots, celery, peppers and onions very fine.  I used a mini food chopper to get the veggies diced very small. Add about 1 tablespoon of olive oil to a pan over medium heat. Add the minced garlic and cook for about 2 minutes, to flavor the oil. Add diced veggies to the pan and cook for about 5 minutes, or until veggies are soft. Remove from heat and set aside.

Drain and rinse black beans. Add to a large bowl and mash using a potato masher or the back of a fork.

To the bowl with the black beans add the breadcrumbs, egg, onion powder, paprika, cumin, chili powder, crushed red pepper flakes, cilantro and lime juice. Stir well. Then add the cooked veggies. Stir well to incorporate everything. Add salt and pepper, if desired.

Make this mixture into rounded patties. This should make about 6 to 8 burgers, depending on the size.

In a pan over medium heat, add 1-2 tablespoons of olive oil. Add the patties and cook 5-6 minutes on each side, or until slightly crisp and cooked through.

Enjoy!

Curried Buddha Bowl

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Have you heard of a buddha bowl?

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I have, but I can’t remember from where.

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I think I remember reading about it. That someone ate a “buddha bowl.” A bowl full of goodness. A bowl full of foods that are just simply good for you. Foods that don’t necessarily go together, until the moment they come together in the bowl. Then they go together just perfectly.

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I’ve had the idea of a buddha bowl in my head for awhile. I didn’t know if or when I would make one. Until one night, I just needed a buddha bowl.

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You should know, I’m a big believer in giving my body what it’s asking for. My body is asking for a good night sleep? I put off work that was supposed to be done to give it a rest. It’s asking for a big cone of ice cream? I satisfy the craving, happily. My body feels like just doing yoga instead of running too? I just do yoga. That’s how I work. I do what I feel in my body.

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One particular night last week my body was asking for a buddha bowl. I was recovering from some sort of flu-illness. I was craving goodness in my body. I needed food that was light, pure, good for me. I made a buddha bowl.

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In my buddha bowl I put broccoli and cauliflower, roasted with curry powder. Quinoa. White fish. Garlic. Lemon. All of these flavors together in one big bowl. It was delicious. Fresh. Literally felt like the best breath of fresh air. It made me feel good. It was just what I needed.

Method:

This was enough for one. This can be easily doubled, tripled, etc. for more than one person.

1/4 c. quinoa
1 c. vegetable broth
A handful of chopped broccoli
A handful of chopped cauliflower
2 Tbsp. olive oil
1.5 tsp. curry powder
1 medium filet of white fish
1 clove of garlic
1/2 lemon

Preheat oven to 350*.

Thoroughly rinse the quinoa with water. Add the quinoa and 1/2 c. of vegetable broth to a saucepan over medium heat. Bring to a boil and then cover, turn down the heat, and let cook until all liquid is absorbed.

Meanwhile, add broccoli, cauliflower, 1 tablespoon of oil and curry powder to a bowl. Toss to coat and combine well. Transfer to a baking sheet and roast in the preheated oven for about 15 minutes, or until veggies are soft and lightly brown.

Add 1 tablespoon of olive oil to a pan over medium heat. Add garlic and cook for about 2 minutes, to flavor the oil. Once the oil is hot, add fish and let cook for about 3 minutes on each side, or until cooked through. This will depend on the thickness of your fish. Once the fish is close to being done, add a good squeeze of lemon juice.

Heat the additional 1/2 c. of vegetable broth on the stove or in the microwave.

To a bowl, add the quinoa then the veggies, fish, warmed broth and another squeeze of lemon.

Enjoy the goodness!

Green Salad with Roasted Beets and Fruit

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This is refreshing.

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A clean, healthy meal.

A fresh start after a weekend of milkshakes, french fries, cupcakes and pizza.

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While that was very fun, I’m in need of this. This salad is fresh, bright, sweet, crunchy and fulfilling.

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Even though it’s light, the varying flavors and and textures make you feel satisfied.

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Eating this salad makes me feel like I’m getting both my mind and body back on track.

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This week, I’m going to need a lot of these salads.

Method:
for one salad

A large handful of mixed greens
1 beet
A handful of blueberries
3 large strawberries, sliced
A small handful of chopped pecans
Goat cheese

Preheat oven to 400*. Wash and dry the beet. Pierce with a fork and roast until soft, about an hour. Once roasted, let cool and peel off the skin. Slice the beet.
Place greens, blueberries, strawberries, beets, pecans and goat cheese in a bowl. Use as much goat cheese as you please.

*Note: I roast a lot of beets at once so that when I want some, they are ready and sliced.

Enjoy!

Roasted Banana Baked Oatmeal

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I did it again.

NanandPecan

I, again, roasted bananas. And, again, I baked some oatmeal.

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Like I told you before, I am ON oatmeal right now. And as much as I love my oats+nut butter+apple combination,  baked oats are such a nice change. The roasted bananas? Well I bought a huge bag of ripe bananas. What better way to use them?

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This dish is satisfying, comforting and nourishing. You just feel better after eating it. It’s a great start to a day.

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I can’t get over the plump raisin and crunchy pecan combination.

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The banana flavor is spot on. Roasting bananas makes them taste amazing, and in the oatmeal, adds the perfect sweetness.

Method:

Preheat oven to 400*.  Grease a 9-inch baking dish. I brushed mine with melted coconut oil.

Start with:

2 bananas

Cut bananas in half, lengthwise, and place on a baking sheet. Roast in preheated oven for 15 minutes, or until soft and skin is black. Set aside and let cool completely. Reduce oven heat to 375*.

Next:

2 c. oats (I used old fashioned)
1/2 c. chopped pecans
2/3 c. golden raisins
1/3 c. brown sugar
1 tsp. baking powder
1/2 tsp. cinnamon

Mix dry ingredients in a bowl.

Then:

1 egg, lightly beaten
1.5 c. milk (I used almond)
1/3 c. honey
1 tsp. pure maple syrup
2 Tbsp. melted + cooled coconut oil
2 roasted bananas, from above, mashed

Add wet ingredients to a bowl. Mix well. Add wet ingredients to dry ingredients and mix well to combine. Place in  greased 9-inch baking dish. Bake for 30-35 minutes, until firm on top and golden around the edges.

*Notes:
-I used 2 Tbsp. melted coconut oil but melted butter would work fine.
-I served mine in bowls, with almond milk and extra cinnamon. So good!

Enjoy!

Caramelized Onion White Bean Dip

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What are the foods that you will just NOT eat?

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For me, it’s most meat (I know that’s a big one). That pink ginger that comes with sushi. And I recently discovered I won’t eat a certain brand of roasted garlic hummus. Oh, and a bag of dried papaya I just bought.

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More on the hummus I’m not eating: I really wanted to buy a dip just to have around to snack on. I bought the roasted garlic flavor and knew from the first bite that I just can’t eat it.

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Enter: caramelized onion white bean dip. So much better than store bought anyways, right?

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More proof that everything happens for a reason. I bought hummus I didn’t like so that I would be inspired to make this. 🙂
This dip is sooo good. It’s creamy and so full of flavor. I think you will really enjoy it.

Method

Start with:

1 head of garlic

Roast the garlic. I followed this method.

Next:

1 medium red onion, sliced thin
Olive oil
Salt
10 fresh sage leaves

Heat about 1 Tbsp. olive oil in a pan over medium heat. Add sliced onions and a pinch of salt. Cook until caramelized, 25-30 minutes. Once onions are caramelized, remove from pan and set aside. Add sage leaves to the pan to toast, about 5 minutes.

Then:

1-15 oz. can white beans (I used Great Northern beans)
Olive oil
4 cloves roasted garlic, from above
Juice from 1/2 of a lemon
Fresh ground black pepper
Red pepper flakes (I used about 1 tsp. but add according to your taste)

Using a food processor, process beans and olive oil until smooth. Drizzle in enough oil to get a smooth consistency. Add roasted garlic, lemon juice, black pepper and red pepper flakes. Process again, lightly. Add caramelized onions and toasted sage. Process once more, until just combined.

Enjoy!

*Notes:

-Add as much olive oil as you need as you are processing the dip to keep a smooth consistency. If it’s difficult to process, drizzle  in some oil and try again.
-I left some larger chunks of onion and sage in my dip. If you want your dip completely smooth, process it longer, until it is how you like it.
-I served this with crackers and toasted bread.