Primavera Sauté

I’ sure you’ll agree that pasta is never a bad idea. But pasta with fresh veggies is even better. It’s quite possible to come up with hundreds of variations of pasta and veggies and primavera’s, without repeating any ingredients. Challenge accepted.

pasta primavera saute

What You’ll Need:

  • 1 box of whole grain pasta (I used Trader Joe’s brown rice spaghetti)
  • 2-3 full leaves of kale, chopped
  • 1/2 cup white onion, chopped
  • 1 16 oz. can diced tomatoes, drained
  • 1/4 cup pickled banana peppers, drained
  • 2 teaspoons essential seasoning blend*
  • 1 teaspoon parsley for garnish
  • 3 tablespoons olive oil

 

What to Do:

  1. Prepare pasta according to directions. For this recipe, about 1 1/2 cups of cooked pasta should be good.
  2. In a medium skillet, heat 1 tablespoon olive oil on low-medium heat.
  3. Once hot, add chopped kale and onion to skillet. Saute until kale is tender and onions are translucent.
  4. Reduce heat to a simmer and add can of tomatoes. Continue to simmer until sauce bubbles a bit and everything is warmed and tender.
  5. Add seasoning blend and remaining olive oil to sauce and stir.
  6. Remove from heat and add banana peppers to sauce. Stir and set sauce aside.
  7. Transfer cooked pasta to center of serving dish.
  8. Spoon sauce onto either side of pasta.
  9. Garnish pasta with parsley. Bon appetit!

 

* Essential seasoning blend can be found on the recipes page.

 

 

Date posted on Instagram: 3/4/18

Crab-less Cake Salad

Seafood flavors are in a class all their own. The crazy part is that a lot of the flavors we associate with the sea are actually derived from plant sources such as algae and kelp. This dish combines one of my favorite pre-vegan seafood items, crab cakes, with a healthy, tangy salad!

crab-less cakes salad

What You’ll Need:

  • 1 bag of Gardein crab-less cakes
  • 6-7 full leaves of kale, finely chopped
  • 1 bag quinoa (I use Trader Joe’s organic white quinoa)
  • 1/2 cup coleslaw mix
  • 2 roasted red peppers (jarred), sliced
  • 2 tablespoons white vinegar
  • salt and pepper to taste
  • 4 tablespoons olive oil

 

What to Do:

  1. Cook quinoa according to directions. You only need about 1 cup cooked quinoa for this recipe. Set aside.
  2. Heat 2 tablespoons olive oil in a skillet on medium heat.
  3. Once hot, add about 4-6 crab-less cakes to oil (careful of oil splatter!) and fry cakes until golden brown on each side.
  4. Place cakes on a dry cloth to absorb excess oil and set aside.
  5. Place chopped kale in a large bowl.
  6. Add cooked quinoa, coleslaw mix, 2 tablespoons olive oil, vinegar and salt and pepper to taste. Mix ingredients together.
  7. Transfer kale salad to a serving bowl.
  8. Top salad with sliced roasted red peppers.
  9. Place crab-less cakes on top of salad. Bon appetit!

 

 

Date posted on Instagram: 2/27/18

Overnight Oats

Overnight Oats are another popular dish in vegan fare– although if you like oatmeal, vegan or not, you’ll probably love overnight oats! It’s literally oatmeal turned upside down–served cold instead of hot– using the fridge instead of the stove for preparation. But the outcome is just as delicious if not more delicious than it’s warm counterpart! This variation includes chia seeds for an extra vitamin punch!

Overnight Oats

ATTENTION: This recipe requires 24 hours of prep time! Please plan accordingly!

What You’ll Need:

  • 1/2 cup old-fashioned oats
  • 3/4 cups almond milk (or other milk alternative of your choice)
  • 2 tablespoons chia seeds
  • 1 tablespoon agave
  • 1 medium banana, sliced
  • 1/4 cup fresh blueberries
  • 1 tablespoon creamy peanut butter
  • 1 8 oz. mason jar
  • 1 medium-sized container with airtight lid (to store oats in overnight)*

 

What to Do:

  1. Combine oats, milk, agave and chia seeds in container and mix together.
  2. Let sit for about 1 minute and stir again to ensure that all oats and chia seeds are covered with milk and there are no clumps or dry spots once the chia seeds have started expanding.
  3. Place lid on container and place in fridge overnight.
  4. Remove oats from fridge and transfer one large layer in mason jar.
  5. Spread top of oats evenly and then place a layer of blueberries on oats.
  6. Place another smaller layer of oats on top of blueberries.
  7. Place banana slices on oats, but place them upright against the glass mason jar (this is more for aesthetics because it looks pretty 😀 , but you can also just place them flat on the oats).
  8. Place remaining oats on to of banana slices.
  9. Top oats with peanut butter. Bon appetit!

 

* I made my oats in the container and then transferred them to the mason jar because I wanted to layer it with fruits, etc. You can, of course, make the oats directly in the jar, which is what a lot of people do!

 

Date posted on Instagram: 2/25/18

Kale Potato and Rice Soup

This Slightly Irish-inspired soup is really filling. Its basically a hearty meal inside of broth, which makes everything go down smoother in my opinion, while still keeping all the hearty-ness if that makes sense :-D. Three simple ingredients plus broth and a little bit of flavor go a long way with this one.

Kale, Potato and Rice Soup

What You’ll Need:

  • 1 cup of uncooked white rice
  • about 5 baby yellow potatoes
  • 4 full leaves of kale, chopped into large pieces
  • 1 1/2 cups low-sodium vegetable broth
  • 3 teaspoons essential seasoning blend*
  • 2 tablespoons olive oil

 

What to Do:

  1. Prepare rice in a small saucepan (boil water, add rice, stir and bring to a boil again, turn heat to a low simmer, cover and let simmer for approximately 20 minutes or so– use approximately 1 3/4 cup of water for every one cup of rice).
  2. Boil about 1 1/2 cups of water in a medium-sized saucepan and place baby potatoes in water.
  3. Boil potatoes until tender (you should be able to poke a fork through them easily), about 5-10 minutes.
  4. Drain potatoes but leave in saucepan.
  5. Heat a medium-sized skillet on low-medium heat with 2 tablespoons of olive oil.
  6. Once oil is hot, add chopped kale and saute until kale is tender. Add 1 teaspoon of seasoning blend to kale and stir.
  7. Once kale is done, add with potatoes in saucepan.
  8. Add broth to saucepan and place back on heat that is on a low simmer.
  9. Add remaining seasoning blend to broth and simmer until broth is hot.
  10. Transfer cooked rice to serving bowl.
  11. Pour broth mixture over rice and serve. Bon appetit!

 

 

Date posted on Instagram: 2/23/18

Veggie Stir-Fry with White Rice

Stir-fry’s are a great way to incorporate vegetables into your diet. Not every loves vegetables, but we seems to love them more when they have yummy flavors attached to them because every does love flavor. So just like a little kid, we sometimes have to trick our palettes into eating more veggies and a stir-fry is an easy and delicious way to do that. This version is a veggie stir-fry served with white rice. Classic flavors. Classic serving styles. Simple recipe.

Soy Sauce Veggie Stir-fry and White Rice

What You’ll Need:

  • 2 cups fresh or frozen broccoli florets
  • 2 cups frozen peas
  • 2 rainbow carrots, slivered
  • 1/2 cup white onion, diced
  • 1 cup coleslaw mix (a mix of shredded red and green cabbage with shredded carrots, you can buy this premade)
  • cilantro to garnish
  • 2 tablespoons sesame seeds
  • 3 tablespoons soy sauce
  • 2 teaspoons garlic powder
  • 2 tablespoons olive oil

 

What to Do:

  1. Prepare rice in a small saucepan (boil water, add rice, stir and bring to a boil again, turn heat to a low simmer, cover and let simmer for approximately 20 minutes or so– use approximately 1 3/4 cup of water for every one cup of rice).
  2. Heat a skillet (or wok!) on medium heat with 2 tablespoons of olive oil.
  3. Once oil is hot, add broccoli, coleslaw mix and carrots; saute for approximately 3-4 minutes.
  4. Add peas and continue to saute another 3-4 minutes, until veggies start to become tender.
  5. Add onion and continue to saute until onion becomes translucent, for another 5 minutes or so, stirring occasionally so veggies don’t burn.
  6. Before removing from heat, reduce to a low simmer and add garlic powder and soy sauce to stir-fry and stir. Remove from heat.
  7. Transfer stir-fry to a serving dish.
  8. Sprinkle stir-fry with sesame seeds and cilantro to garnish.
  9. Add side of white rice to dish and serve. Bon appetit!

 

 

Date posted on Instagram: 2/17/18

Sauteed Kale and Mushrooms with Quinoa

Staple foods are great go-to’s for quick and filling meals. One of the best staple grains is rice, but I also love quinoa and it has definitely become more of a staple in my diet. Some of my go-to veggies are kale and mushrooms. So versatile and with so many health benefits, you can never really go wrong using them in a variety of dishes and that is exactly what I do! I use them is so many things I make. This dish combines all three staples for a savory masterpiece.

Quinoa, sauteed mushrooms and kale

What You’ll Need:

  • 1 bag white quinoa (I used Trader Joe’s organic white quinoa)
  • 5-6 full leaves of kale, chopped
  • 1 1/2 cups white button mushroom, chopped (can also use cremini but I like white button as a stand alone– substituting is better if the mushroom is an add-in to other ingredients.)
  • 1/4 cup yellow onion, chopped
  • cilantro for garnish
  • 4 teaspoons essential seasoning blend*
  • 4 tablespoons olive oil

 

What to Do:

  1. Prepare quinoa in a saucepan according to directions (best results occur when you prepare the quinoa uncovered, then place a cover on after the water has been absorbed and let the quinoa air in the steam for about 5 minutes). Set aside.
  2. In a skillet, heat 2 tablespoons olive oil on medium heat.
  3. Once hot, add mushrooms and saute for approximately 5 minutes.
  4. Add onion and 2 teaspoons seasoning blend to mushrooms and stir.
  5. Continue to saute until onions are translucent and mushrooms caramelize a bit.
  6. Set mushroom mixture aside, and heat 1 tablespoon of oil in a skillet.
  7. Once hot, add chopped kale and 2 teaspoons seasoning blend and saute until kale is tender.
  8. Transfer quinoa, mushrooms and kale to a serving dish. Garnish quinoa with cilantro. Bon appetit!

 

* Essential seasoning blend can be found on the recipes page.

 

 

Date posted on Instagram: 2/15/18

Loaded BBQ Sweet Potato

Loaded potatoes are another classic food. Who doesn’t love potatoes? Exactly. And who doesn’t love potatoes with a bunch of flavorful toppings piled on? Exactly! It’s like taking an amazing base food that’s just waiting for you to add mounds of flavor to it, and it’s adaptable to any flavor! This variation uses sweet potatoes, and focuses on a savory BBQ flavor profile. Yum.

IMG_2908

What You’ll Need:

  • 1 medium or large sweet potato
  • 1/2 cup white rice
  • 1/2 cup BBQ flavored jackfruit (I used the premade kind from The Jackfruit Company, but of course, you make your own!)
  • 1/8 cup scallion, chopped
  • 1/8 cup rainbow carrots, chopped
  • 1 tablespoon olive oil
  • salt and pepper

 

What to Do:

  1. Preheat oven to 425 degrees.
  2. Place sweet potato on a piece of aluminum foil large enough to wrap it in.
  3. Poke several holes in the potato for air to escape, then drizzle olive oil over potato and wrap it in the foil.
  4. Place potato on middle oven rack and bake for 45 minutes, until potato is tender and soft.
  5. Remove from oven and let potato cool. Once cool, slice potato down the middle to open for toppings, but don’t cut all the way through into halves.
  6. Layer potato with rice, jackfruit, carrots and scallion.
  7. Add salt and pepper to taste. Bon appetit!

 

 

Date posted on Instagram: 2/13/18