healthy dinner – Page 2

Vegetable Soup with Vegan Sausage

What you’ll need:

1/4 C extra virgin olive oil
1 Leek chopped (only use the white and light green part of the leek, cut length wise then in
1/4 inch strips)
3 Celery stalks chpped
3 cans of beans, whatever you prefer (I used black, pinto and kidney) drained and rinsed
1 Box of vegetable stock
1 TBSP soy sauce
1 TSP red pepper flake
1 TSP cayenne pepper (you can leave out if you don’t like spice)
1 TSP sea salt or to taste
1 TSP ground black pepper or to taste
1 TSP ground coriander
Chives to garnish (fresh and chopped)
2 Links of vegan italian sausage cut into bite size pieces

What you do:
In a large pot heat olive oil over medium heat
Add chopped leeks and cook for about 5 minutes until soft
Add all spices and continue cooking for another 1-2 minutes
Add vegan sausage, brown both sides
Add vegetable stock, beans and soy sauce
Bring to a boil, reduce heat and simmer for about 10-15 minutes uncovered
Taste and adjust seasoning if needed
Add chopped celery and cook for an additional 5 minutes
Spoon into a bowl carefully and add chives on top
Chive muffin goes great with this, see my blog post for recipe

Enjoy!!

Veggie Pad Thai

Vegan Pad Thai

What you’ll need:
1 package of brown rice noodles
2 TBSP extra virgin olive oil
3 garlic cloves chopped finely
1 shallot chopped finely
1/4 head of cabbage chopped finely
1 Cup of sugar snap peas cut in half
4-5 radishes cut finely
1-2 TBSP Sriracha (use more to make it more spicy or leave out if you don’t like spice)
Fresh cilantro (use as garnish)
1/2 lime quartered (for garnish)

1/3 Cup vegetable stock
3 TBSP rice wine vinegar
1/2 lime (juice)
3 TBSP brown sugar
2-3 TBSP fish sauce (can be found in the asian section of your grocery store)
1-3 TSP cayenne pepper (use to taste)
1 TSP black pepper

What you do:

Heat a pot of water until boiling
Add brown rice noodles to boiling water, turn the burner off and let noodles sit 5-9 minutes until soft

Drain and rinse noodles with cold water (this will help prevent them from sticking)
Set aside

In a bowl mix:
1/3 Cup vegetable stock
3 TBSP rice wine vinegar
1/2 lime (juice)
3 TBSP brown sugar
2-3 TBSP fish sauce (can be found in the asian section of your grocery store)
1-3 TSP cayenne pepper (use to taste)
1 TSP black pepper
Set aside

Heat a skillet over medium and add olive oil, shallot and garlic and cook for about 3 minutes

Add cabbage and Sriracha and mix thoroughly, let cook for 1-2 minutes

Add rinsed noodles and pad thai sauce you already mixed

With two forks continuously mix noodles and sauce until completely absorbed

When sauce is completely absorbed into noodles fold in peas, radishes and/or any other veggies you like

After you plate the noodles top with fresh cilantro and place one quartered lime on plate

Enjoy!!

Spinach and leek bake

What you’ll need:

1 TBSP of extra virgin olive oil
2 Leeks chopped finely (white part only)
1/2 Yellow onion chopped
2 Packages of fresh spinach
1 Cup of shredded parmesan cheese
1 Cup of cooked brown rice (I use one vegetable bullion cube in my rice to add flavor)
3 eggs
Sea Salt
Black pepper
Red pepper flakes
Coriander

What you do:
Pre heat oven to 375
Prepare a glass baking dish with non stick cooking spray
In a skillet saute leeks and onions in the olive oil until soft
Season with sea salt, pepper, red pepper flakes to taste
In a medium pot steam the spinach until soft
Drain and chop the spinach
Combine all ingredients in a large bowl (save some of the parmesan cheese to sprinkle on top)
Pour mixture into the glass baking dish
Bake for 30 minutes at 375

Enjoy!!

Zucchini and Goat Cheese on Ciabatta

What you need:
1 TBLS butter
2 green zucchini chopped
1/2 yellow onion chopped
Goat Cheese (I used tomato basil)
4 ciabatta rolls
1 TBLS olive oil
1 Clove garlic
2 TSP red pepper flakes
1 TSP vinegar (I used red wine)
1 TSP white sugar
6-7 leaves of fresh basil
1 can of diced tomatoes
Sea salt and black pepper to taste

What you do:
Preheat oven to 350 degrees
In a medium sauce pan heat olive oil over medium
Add garlic, red pepper flakes, basil, sugar, vinegar and salt
Cook for a few minutes then add diced tomatoes
Simmer on low for 15-20 minutes

Melt butter in a skillet
Add zucchini and onion
Cook for about 10 minutes until golden brown
Season with salt and pepper

Spoon zucchini mixture and tomato sauce into a ciabatta roll
Add goat cheese
Wrap in aluminum foil (each sandwich individually)
Bake for 10-15 minutes

Enjoy!!

(I paired my sandwiched with a fresh watercress salad with balsamic vinegar)

Squash and Tomato Bake

What you need:
1 Cup of breadcrumbs (italian or add italian seasoning)
3 TBLS butter (melted)
1/2 Half bunch Italian parsley
1/2 Cup parmesan cheese (shredded)
2 Garlic cloves (minced)
1 Package of cherry or grape tomatoes
1 Yellow squash
1 Yellow onion
1 TBLS olive oil
1 TSP coriander
1 TSP turmeric

What you’ll do:
Preheat oven to 400 degrees
Spray olive oil in a small glass baking dish
In a large skillet heat olive oil over medium high heat
Add onion and garlic and cook for about 5 minutes
Add yellow squash and cook for another 5 minutes
Add turmeric and coriander
Add cherry tomatoes and heat thoroughly

Combine melted butter, parsley and breadcrumbs

Pour squash mixture into baking dish
Sprinkle parmesan cheese on top of mixture
Add breadcrumb mixture

Bake for 30 minutes until breadcrumbs are golden brown

Enjoy!!

Beet and Apple Panini

What you’ll need:
Freshly baked bread (I used rosemary and olive oil bread I bought at Sprouts Market)

1 can of chickpeas
1/4 cup Veganaise
1/2 lemon (juice)
1 TSP sea salt
1 TSP coriander
1 red beet
1 granny apple
Sprouts ( I prefer broccoli sprouts)
Rosemary (optional)
Spray olive oil (you can drizzle the olive oil but I find it easier to use the spray for this recipe)

What to do:
In a food processor (I use a ninja) blend together chickpeas, lemon juice, veganaise, coriander and sea salt

Cut beets into thin slices
Cut apple into thin slices

Spread chickpea mixture on to the bread
Add beets, apples and sprouts
Spray both sided of the bread with olive oil
Sprinkle rosemary and sea salt on each side
Place in panini maker (I use my George Forman Grill)
Cook until bread is golden brown

Enjoy!!

Curried Cauliflower with Vegan Sausage on Wild Rice

What you’ll need:
1 head of cauliflower
1 Cup wild rice
2 Links of vegan sausage (I prefer italian flavored)
3 TBLS extra virgin olive oil
1 TBLS curry powder
1 TSP turmeric powder
1 TSP sea salt
1/2 lemon (juice)
1 cube vegetable bouillon(optional)

What you do:
Pre heat oven to 450 degrees
Line a cookie sheet with aluminum foil
In a bowl mix together 2 TBLS olive oil, curry powder, turmeric powder, sea salt and lemon juice

Cut cauliflower into bite size pieces
Place cauliflower in curry mixture and lightly coat all pieces

Place cauliflower on cookie sheet and bake for 25 minutes

While cauliflower is baking cook wild rice according to directions (Bring 2 cups of water to a boil, add 1 cup wild rice, reduce heat and simmer with lid on for 15 minutes)

After rice is cooked add bouillon and let melt into rice, stir occasionally until thoroughly mixed in

Heat remaining 1 TBLS of olive oil in a skillet or frying pan on med-high heat

Cut vegan sausage into 1/4″ pieces
Cook until golden brown on each side in olive oil
(about 3 minutes per side)

Place rice on plate, add sausage and cauliflower
Squeeze any remaining lemon on top
Sprinkle with sea salt

Enjoy!!

Seared Ahi Tuna on Soba Noodle Salad

What you’ll need:
1/2 lb of ahi tuna
1 package of soba noodles
Miso dressing (see my miso dressing post for a great recipe)
3 vine ripened tomatoes
Alfalfa sprouts
1 TBLS extra virgin olive oil
Sea Salt
Black pepper
Cayenne pepper

What you do:
Bring a large pot of water to a boil
Place soba noodles in boiling water
Reduce heat slightly and boil noodles for 5 minutes
Drain noodles
Run cold water over noodles
Place chilled noodles in a bowl
Add miso dressing to noodles
Cover with saran wrap and place in fridge while preparing tuna

Season tuna on both sides with sea salt, black pepper and cayenne pepper

Heat 1 TBLS of olive oil in a skillet on med-high heat
Sear tuna until cooked, about 1 1/2 minutes on each side for rare

Remove noodles from fridge
Add tomatoes and sprouts
Mix together well
Place in bowl
Add tuna on top

Enjoy!!
Add additional sprouts if wanted

Vegan Club Sandwich with Kale Chips

What you’ll need:
1 bunch of kale
Season salt
Sea Salt
Black pepper
Red pepper flakes (optional)

Wheat bread
Tempeh
2 TBLS olive oil
1 TBLS balsamic vinegar
Tofurkey (I use peppered)
1 vine ripened tomato
1 avocado
Alfalfa sprouts
Pickles
Dressings: mustard, vegenaise, ect.

What you do:
Preheat oven to 350 degrees
Prepare a baking sheet with aluminum foil
Clean and cut kale into bit size pieces removing any veins
Place the cleaned, cut kale on the baking sheet
Drizzle olive oil over kale (I use a spray olive oil to coat the kale more evenly)
Sprinkle the season salt, sea salt, pepper and red pepper flakes on kale
Bake for 10-15 minutes until crispy

In a large frying pan heat 1 TBLS of olive oil and 1 TBLS of balsamic vinegar on medium heat
Place tempeh in pan and cook for about 5 minutes on each side until golden brown

Spread mustard, veganaise (whatever dressings you prefer) onto the bread
Add: tomatoes, avocado, sprouts, pickles, tempeh and tofurkey
Sprinkle with salt and pepper

Enjoy!

Greek salad with roasted chickpeas

What you’ll need:
1 head of romaine lettuce
1/2 red onion cut into thin slices
large green olives
1 large avocado cubed
1 cucumber chopped
1 can chickpeas, drained and rinsed
Olive oil
Sea salt

What to do:
Preheat oven to 425 degrees
Line a baking sheet and spread the chickpeas out evenly (for added flavor you can soak the chick peas in white vinegar for an hour before you lay them on the baking sheet)
Lightly coat the chickpeas with olive oil
Sprinkle sea salt on the chickpeas
Bake for 40 minutes until golden brown
Set aside

Wash and tear romaine lettuce into small pieces
Place in a large mixing bowl
Add olives, cucumbers, onions, avocado and chickpeas
Add your favorite greek or balsamic vinaigrette dressing
(The recipe for the dressing I use is below)
Mix thoroughly and enjoy!

If you are wanting to add more protein to this meal grilled or baked salmon would be a great addition on top of this salad.

Balsamic Vinaigrette:
1/4 cup balsamic vinegar
1/2 cup red wine vinegar
3/4 cup olive oil
Juice from 1/2 of a lemon
1 tsp sea salt
1 black pepper
Place all ingredients in jar with a screw top lid and shake until combined.