Posts Tagged: vegetarian

Photo Set

…And…I’m back!

And with a delicious new lunch creation. 

Mediterranean Lunch Plate

Makes 2 lunches

2 whole wheat and/or light English Muffins

6 Tbsp. hummus

4 oz - 6 oz Bag of Spinach

2 pints grape tomatoes

1 oz. feta cheese

2 tsp. olive oil

2 tsp. lemon juice

salt & pepper

Pack: English muffin, hummus, spinach, tomatoes and feta separately.  Mix olive oil, lemon juice, salt and pepper in container with tight-fitting lid.  Store in refrigerator until ready to eat.

When ready to eat:  Toast 1 English muffin.  Spread 3 Tbsp. hummus on top.

Place 1 1/2 cups (2-3 oz.) spinach and 1 pint grape tomatoes on plate.  Sprinkle with 1/2 oz. feta and 1/2 of the dressing mixture.

Nutritionals per serving:  351 calories, 14.5g fat, 48.8g carbs, 13g fiber, 16.4g protein

This would be delicious on a picnic, too.  Just assemble morning-of or shortly before serving!

Photo Set

Moloa’a Sunrise Fruit Stand - Kauai, HI - October 2011

We ended up at this wonderful roadside fruit stand & sandwich shop twice during our stay in Kauai.  It was wonderful and there was a huge selection!

The first time, I had the toasted sesame bagel with freshly made hummus and Ben had a DELICIOUS Tuna salad sandwich.  Possibly the best Tuna Salad I’ve ever tried!  We also had smoothies and fruit that were excellent as well.

While waiting for our freshly prepared meals, we were able to chase wild chickens and see my first Star Fruit tree!



Veg Boot Camp Day One: Breakfast

Santa Fe Breakfast Burrito
Serves 4

I expanded this recipe a bit from the original, adding garlic, onion, and a number of spices. I also chose to make a big batch so that I can just pop it into a tortilla and have insta-breakfast the next few days! Quick, easy, and tasty!


1 16-ounce container firm tofu, pressed and drained

1 teaspoon garlic powder

1 teaspoon ground cumin

1/2 teaspoon chili powder

1/2 teaspoon dried cilantro

1/4 teaspoon cayenne pepper

fresh ground black pepper and sea salt to taste

2 cloves garlic, chopped

1/2 cup chopped yellow onion

1 tablespoon olive oil

1 cup canned black beans, rinsed and drained

1 4-ounce can mild diced green chilies (excess liquid drained if necessary)

4 8-inch whole-grain or sprouted grain tortillas

1 large ripe avocado, sliced


Step One: Place pressed tofu into a medium bowl. Use a fork to crumble into small pieces. Add all spices and mix well.

Step Two: Heat oil in a large pan over medium heat. Add garlic and onion and sauté, stirring occasionally, until lightly golden, about 7 minutes. Add tofu and allow to cook and additional 10 minutes, stirring occasionally. Mix in beans and chilies and allow to cook until beans are heated through.

Step Three: Place tofu mixture into warmed tortilla (yields a little over 1/2 cup for each burrito). Top mixture with avocado slices (3-4 slices per burrito), wrap, and serve.

Source: Slightly expanded from “Santa Fe Breakfast Burrito,” Vegetarian Times “28 Day Veg Boot Camp Mix ‘n’ Match Meals: Week 1,” June 2011. View the recipe on

Source: robotheartrecipes

Awesome Breakfast this morning!

Chipotle Black Beans with Scrambled Eggs

Adapted from Eating Well

Serves 2


  • 1 tsp. Olive Oil
  • 1 tsp. minced garlic (about 2 cloves)
  • 1 can black beans (drained & rinsed)
  • 1/4 c. water
  • 2 tsp. chipotles in adobo sauce
  • 2 eggs
  • 4 egg whites
  • 1/4 tsp. salt
  • 1/2 c. plain non-fat greek yogurt


  1. Heat oil in medium saucepan over medium heat.  Add garlic and saute until just beginning to brown, 1-2 minutes.  Add minced chipotles in adobo and cook a minute more.  Add black beans and water.  Mash beans to desired consistency.  Cover and keep warm.
  2. Beat eggs, egg whites and salt in a bowl.  Heat a large nonstick skillet over medium heat then coat with cooking spray.  Add eggs and cook, folding and stirring frequently about 2 to 3 minutes.
  3. Spread 1/2 of the bean mixture on plate and top with 1/2 of the eggs.  Add 1/4 c. plain yogurt.  Top if desired with finely diced onion, cilantro, chipotle powder, or siracha.


Nutritionals:  394 cals, 10g fat, 46g carbs, 18g fiber, 33g protein


Baked Egg & Cheese in Avocado from Burnt Toast Kitchen

Toad in an Avocado

Prep Time: 1 minute

Cook Time: 5-10 minutes

  • Avocado, cut in half
  • 2 eggs
  • 1 clove garlic
  • 1 handful manchego cheese
  • a pinch of your favorite herb (try thyme!)
Cut the avocado in half and remove the pit.
Heat oven to 375.
Scoop out more of the avocado flesh, until it looks like the avocado can fit an egg, and set aside.
Grab a handful of manchego cheese.
Finely mince a clove of garlic.
Finely mince whatever herbs you have lying around, the beauty of an egg is that its flavor takes well to almost any herb, so use your favorites.
At the bottom of the avocado, spread a thin layer of garlic and a pinch of cheese.
Crack an egg into each half of the avocado.  Note: be gentle–if you are afraid of the yolk breaking, just scramble the egg before pouring in.
Top with more cheese and herbs.
Place the avocado halves in the corner of a baking sheet, to help steady the avocado and keep it level.

Place in oven for 5-10 min till egg is cooked and cheese is bubbly.

Best served warm and fresh. Flavor-wise these will keep, though the brown color of oxidized avocado normally puts me off keeping them past 45 min.

You did It! You’re so cool.


I had a few random ingredients in my kitchen, and desperately wanted to make a spinach and tofu stuffed mushroom dish to go with grilled chicken for dinner.  I searched high and low, but then remembered a Dairy-free Spinach Stuffed Shells recipes from Jenna at Eat, Live, Run, and decided that would be the perfect base for this creation.

Vegan Spinach Stuffed Mushrooms

Based on recipe from Eat, Live Run and fANNEtastic food

Serves 2 as a side dish, or 16 as an appetizer


  • 8 oz. container of baby portabellas, washed and stems removed
  • 1/2 Tbsp. + 1 tsp. olive oil
  • 1/4 c. finely chopped onion
  • 2 cups fresh spinach
  • 1/4 tsp. salt
  • 1/4 tsp. oregano
  • 4 oz. tofu, drained and patted dry with paper towels
  • 1 small clove garlic
  • 1 tsp. nutritional yeast (may sub 2 tsp. Parmesan for non-vegan version)


  1. Preheat oven to 400 degrees.
  2. Line baking dish with aluminum foil and spray with nonstick cooking spray.
  3. Place mushroom tops in baking dish, set aside.
  4. In medium skillet over medium heat, add 1 tsp. olive oil.  Add chopped onions and cook until soft, about 3-4 minutes.  Add spinach and cook down, about 3-5 minutes more.  Remove from heat.
  5. Once cooled slightly, chop spinach mixture and return to pan off heat.
  6. In food processor or blender, mix remaining 1/2 Tbsp. olive oil, salt, oregano, tofu, garlic and nutritional yeast (or parmesan) until mostly smooth
  7. Add tofu mixture to chopped spinach mixture and stir to combine.
  8. Spoon tofu and spinach mixture into portabella caps.  (At this point, the dish can be covered and refrigerated for several hours if prepping dish ahead of time)
  9. Bake until mushrooms are cooked and mixture is heated through, about 10 minutes.
  10. Serve immediately!

    This dish may be grilled, by simply placing stuffed mushroom caps on aluminum foil on the hot grill until cooked & heated through, approx. 15-25 minutes, depending on the heat of the grill.

    You may also wish to use full size portabellas or white button mushrooms if baby bellas are unavailable.

    Nutritionals for Side Dish (1/2 of full recipe):  150 cals, 9.6g fat, 10.5g carbs, 3.6g fiber, 9.4g protein


    In an attempt to make a delicious, healthy, portable and substantial snack for a cross-country train trip that I’m taking with my Mom, I began searching out a muffin or cookie recipe to try and ended up adapting one to fit my needs and tastes.

    These cookies turned out wonderfully - the husband even loved them!

    Oatmeal Cran Raisin Breakfast Cookies

    Adapted from this Oatmeal Raisin Cookies Recipe

    Makes 24 cookies, 2 cookies per serving


    2 cups oats (I used rolled oats)

    2/3 cup whole wheat flour

    1 teaspoon baking soda

    1 Tablespoon cinnamon

    1/2 teaspoon nutmeg

    2/3 cup unsweetened applesauce

    1/2 cup brown sugar

    2 egg whites

    1 teaspoon vanilla

    1/4 cup raisins

    1/4 cup dried cranberries

    2 Tablespoons cashew pieces (optional)

    • Preheat the oven to 350 degrees.  Line baking sheets with parchment paper.
    • In medium bowl combine, oats, flour, baking soda, cinnamon and nutmeg.
    • In large bowl combine unsweetened applesauce, brown sugar, egg whites and vanilla.
    • Stir dry ingredients into wet ingredients until combined. 
    • Add dried fruit & nuts (optional).
    • Using a large cookie scoop or spoon place cookies on prepared baking sheets and flatten slightly with spoon or spatula.
    • Bake cookies 10 - 12 minutes.
    • Remove cookies to cooling rack.

    These cookie freeze well for up to 2 months when placed between waxed paper and stored in air-tight container.

    Feel free to substitute any dried fruit (I think apples would be delicious) and nuts.


    Creamed Spinach Recipe

    Adapted from Shape Magazine’s vegan recipe in the November 2011 issue

    This turned out delicious with a few adaptations based on ingredients I had on hand.

    Serves:  3 as a side dish, 1 as a full meal


    • 1 pound fresh spinach
    • 4 oz. tofu, coarsely chopped
    • 1/4 c. non-fat Greek yogurt
    • 1/4 tsp. minced garlic
    • 1 tsp. dried or fresh parsley
    • 1/2 Tbsp. lemon or lime juice
    • 1/2 Tbsp. extra-virgin olive oil
    • 1/2 tsp. salt
    • 1/4 tsp. freshly ground black pepper
    1. Bring a pot of salted water to a boil over high heat.  Add spinach and cook for 2 minutes.  Drain & squeeze out as much liquid as possible.  Once cooled slightly, chop spinach and transfer to a bowl.
    2. In a food processer or blender, mix tofu, yogurt, garlic, parsley, lime juice, oil, salt & pepper until smooth. 
    3. Pour tofu mixture into a small saucepan and gently cook over medium-low heat, making sure mixture doesn’t boil.  Once warmed through, remove from heat, pour over spinach, and gently mix together.  Serve immediately.

    (Creamed spinach is difficult to photograph)

    Nutritionals for full recipe:

    269 calories, 13g fat, 21g carbs, 25g protein, 11g fiber


    I made this healthier seven layer dip from fANNEtastic food to take to a friend’s Super Bowl Party.  It’s made healthier using vegetarian refried beans as well as subbing non-fat plain Greek yogurt for the typical sour cream & mayonnaise.  I hope it tastes as good as it looks!

    Healthier Seven Layer Dip

    Serves 25


    • 3 medium ripe avocados
    • Juice from 1/2 lime
    • 1/4 tsp. each salt & pepper
    • 1 c. non-fat, plain Greek yogurt
    • 1 packet taco seasoning
    • 2 cans Vegetarian Refried Beans
    • 1 bunch green onions, chopped
    • 3 medium tomatoes, diced
    • 6 oz. can sliced black olives, drained
    • 8 oz. sharp cheddar cheese, shredded


    1. Peel, pit and mash avocados with lime juice, salt and pepper in a medium bowl.
    2. In a separate bowl (or yogurt container) mix yogurt with taco seasoning.
    3. Assemble in large glass container in the following order:
    • Refried Beans
    • Avocado mixture
    • Taco seasoned yogurt mixture
    • Chopped Green Onions
    • Diced Tomatoes
    • Sliced Black Olives (I put these on just half, assuming that several people might not want them)
    • Shredded Cheddar Cheese

        4.  Serve chilled with pita chips and crudites.

    Nutritionals for 1/25th of the recipe:  143 cals, 8.7g fat, 10.6g carbs, 4g fiber, 6.7g protein