Recipes

As a pescatarian for 3  years then a vegetarian and a vegan, I would like to share my favorite vegetarian/plant-based recipes or ones I have created through my experimentation in the kitchen. Hopefully I will inspire you the next time you are in the kitchen!!


Breakfast

 

Tomato-spinach Omelette

Yield: 1 omelette

Ingredients:

  • 1 Tbsp. olive oil
  • 4 eggs or eggwhites
  • 1/2 c. 1 % or skim milk
  • 1 small tomato
  • 2-3 handfuls of spinach
  • dash of italian seasoning
  • dash of salt and pepper
  • 1/4 c. low-skim shredded mozzarella

Directions:

  • Heat skillet pan with olive oil
  • Dice tomato and saute in pan. Add spinach.
  • In a small bowl, whisk together eggs, milk, and spices. Add eggs to pan.
  • Flip omelette when cooked enough then add cheese
  • Fold omelette and enjoy!!!

Meals 

Vegetable Lasagna

Yield: 1 casserole

Ingredients:

  • olive oil
  • 1- 16 oz. lasagna noodles
  • 1 egg
  • 1-15 oz. ricotta cheese
  • 1/2 c. shredded Parmesan cheese
  • 1/2 c. shredded Mozzarella cheese
  • 1 medium onion
  • 1 medium zucchini
  • 1 medium yellow squash
  • 2 cloves garlic, minced
  • 1 Tbsp. italian seasoning
  • 1 lb. mushrooms
  • 1 c. chopped carrots
  • 2 c. spinach
  • 1 c. chopped broccoli
  • 1 jar marinara sauce

Directions:

  • Heat skillet pan with olive oil. Meanwhile, start boiling water in a large pan for pasta.
  • Chop all vegetables and saute in skillet. Add garlic and italian seasoning. Cook until tender.
  • Mix together, all cheeses and egg.
  • When pasta is al dente, drain.
  • In a casserole dish, spread marinara sauce on bottom. Add a layer of noodles. Add vegetables. Add noodles. Add cheese. Add noodles. Add marinara. Repeat previous steps until cannot add anymore.
  • Bake in oven at 350 degrees Fahrenheit for 45 minutes-1 hour.

 

Shrimp Scampi with Pesto

Yield:  4-6 servings

Ingredients:

  • 2 lbs. of shrimp, peeled and deveined, tails off
  • 1 tsp. olive oil
  • 5-6 cloves garlic
  • Salt and pepper to taste
  • Basil pesto (see recipe in sauces and dressings)
  • 12 oz. wholegrain linguine

Directions:

  • Heat a large sauté pan over medium-high heat. Add olive oil to the pan then add garlic. Saute garlic then add shrimp and sauté until pink. Set aside.
  • Use a food processor to make the basil pesto.
  • Toss the cooked pasta and shrimp with the basil pesto. Serve immediately.

Eggplant Parmesan

Yield: 8

Ingredients:

  • 2-3 eggplant, sliced
  • 1 jar marinara sauce
  • ½ c. low-fat mozzarella cheese, shredded
  • ¼ c. bread crumbs
  • 1 Tbsp. olive oil
  • ½ c. parmesan, shredded, reduced fat
  • 2 eggs

Optional: Pasta such as linguine

Directions:

  • Preheat oven to 350°F
  • Dip eggplant in eggs then breadcrumbs.
  • In a medium sized pan w/ olive oil, pan fry eggplant slices.
  • In baking dish, spread marinara sauce on bottom of pan, add eggplant, cheese, and then repeat.
  • Bake for 30 minutes

Vegetarian Tortillas      **Just like Moe’s or Chipotle

Yield: 2 tortillas

Ingredients:

  • 2 soft whole grain tortilla wraps
  • 1 cup cooked brown rice
  • 1 can low sodium black beans, drained and rinsed
  • 1 tbsp. olive oil
  • 1 green pepper, sliced
  • 1 red pepper, sliced
  • ½ white onion, sliced
  • ¼ c. cilantro, chopped
  • Italian seasoning to taste
  • 2 cloves fresh garlic, crushed (or can use garlic powder)
  • Black pepper to taste
  • Salt to taste
  • Sour cream
  • Salsa
  • Mozzarella cheese, shredded

Directions:

  • Cook rice and season to taste
  • Sauté garlic, peppers, and onions in a pan on medium heat with olive oil and season to taste
  • Brown tortilla wrap in pan (no oil)
  • Drain and rinse black beans
  • Assemble wrap: add rice, sautéed veggies, black beans, and lean protein; top with sour cream, cilantro, salsa, and cheese.
  • Enjoy!

Side dishes/Snacks/Shakes 

Black Bean Salad

Yield: 4 servings

Ingredients:

  • 1 can (15 oz.) low-sodium black beans, drained and rinsed
  • 1 cup corn (fresh or frozen)
  • ½ small red onion, chopped
  • 1 cup cherry tomatoes, halved
  • 1 red or orange pepper, chopped
  • 1 lime, juiced
  • 1 avocado, diced
  • 1/4 cup fresh cilantro, chopped
  • Pepper to taste

Directions:

  • Mix black beans, corn, red onion, and pepper in a medium sized bowl. Fold in avocado and add lime juice. Stir well.
  • Enjoy!

Quinoa and Kale Winter Salad

Yield: 4 servings

Ingredients:

  • 2 c. cooked quinoa
  • 2 c. kale, chopped
  • 1 c. dried cranberries
  • 1 c. almonds
  • ¼ c. balsamic vinegar
  • ¼ c. olive oil
  • 1 Tbsp. orange zest
  • 1 tsp. cinnamon
  • Salt and pepper to taste

Directions:

  • Prepare quinoa as directed. Cool quinoa.
  • Mix all ingredients together in a large bowl.
  • Serve

Baked kale chips

Ingredients:

  • 1 bag of kale
  • Kosher Salt
  • Olive oil

Directions:

Wash and dry kale.  Cut or tear the stems off and into small bite pieces.  Sprinkle with salt and olive oil.  Bake at 350 F for 10-15 minutes.

 

Chocolate and Banana protein shake

Ingredients:

  • ½ c. Greek or non fat plain or vanilla yogurt
  • 2 Tbsp. natural peanut butter
  • 1/2 c. ice
  • 1 scoop chocolate whey protein powder
  • 1 banana

Directions:

  • Add all ingredients to blender and blend well.
  • Enjoy!

Blueberry and Strawberry Protein Shake

Yield: 16 oz.

Ingredients:

  • 1 c. frozen blueberries
  • 1 c. non-fat vanilla chobani greek yogurt
  • 1/2 c. 1% or skim milk (almond or soy milk could be used too!)
  • 1 Tbsp. natural peanut butter
  • 1 Tbsp. flax/chia blend
  • drizzle of honey (optional)
  • 1 scoop protein powder (optional)

Protein: 28.5 g (without protein powder); 48.5 g with protein powder

Directions: Blend all ingredients together and enjoy!

Desserts 

Baked Apples 

Yield: 1 apple

Ingredients:

  • 1 medium apple (any kind of good eating apple)
  • 1 Tbsp. brown sugar
  • 1 Tbsp. dried cranberries
  • 1 Tbsp. almonds
  • 1 tsp. cinnamon
  • 1 Tbsp. olive oil based butter

Directions:

  • Core apple and place apple in a baking dish or cookie sheet (recommend using tin foil since may spill over and stick to pan)
  • In a small bowl, mix together all other ingredients. Melt olive oil based butter and pour over apple.
  • Bake at 350 degrees Fahrenheit for 30 minutes.
  • Enjoy!

Chickpea Chocolate Chip Cookies

Yield: 2 dozen

Ingredients:

  • 2 cans chickpeas
  • 1 cup peanut butter
  • 2/3 cup syrup or agave
  • 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1 cup chocolate chips

Directions:

  • Preheat oven to 350°F
  • Blend chickpeas, peanut butter, syrup or agave, baking powder, and baking soda in a food processor or blender
  • Fold in chocolate chips
  • Scoop on baking sheet 2 inches apart
  • Bake for 15-20 minutes

*Cookies are gluten-free and to make vegan, use agave and vegan chocolate chips

 

 

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