Cauliflower Fried Rice

02 Tuesday Jul 2013

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Cauliflower, cruciferous vegetable, Food processor, Fried Rice, Healthy Eating, Healthy Fried Rice, Healthy Recipe, Recipe, Vegan, Vegetarian

1 cauliflower

1/4 cup chopped red onion

1/4 cup chopped carrot

1/2 red bell pepper, chopped

1/2 cup frozen peas

1 cup chopped bok choy

2 tablespoons olive oil

water

salt to taste if desired

Cut cauliflower from its thick stem and cut into medium size pieces. Grate into rice in a food processor in two batches, using the metal blade, not a grater disc. Heat olive oil in a large frying pan and add grated cauliflower. Cook on medium heat, covered for 4 minutes, then stir and add 1/3 cup water. Cook covered for 4 more minutes. Add more water if necessary to prevent sticking. Stir in the remaining vegetables and salt. Cook covered until the vegetables begin to soften, about 4 more minutes.

Makes 4 – 8 servings depending on the size of the cauliflower.

Eggplant and Greens

27 Wednesday Feb 2013

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Beet Greens, Collard greens, Eggplant, Eggplant Recipe, Greens, Healthy Recipe, Kale, Recipe, Spinach, Vegan, Vegetarian

1 eggplant, cubed

2 teaspoons olive oil (divided)

water

1/8 teaspoon oregano

salt (to taste)

1 bunch greens (beet greens, spinach, kale or collard greens), washed and removed from any thick stems. Tear extra-large pieces in half or smaller.

Coat a large frying pan with 1 teaspoon of olive oil. Add the eggplant cubes and cook for 1 minute, add 1/2 cup water, oregano and salt, then stir. Saute eggplant covered, stirring frequently. Add more water if necessary. Cook until eggplant softens. Remove cooked eggplant from the pan and set aside. Using the same frying pan, place 1 teaspoon olive oil and greens, sprinkle with oregano and salt, if desired, and saute until wilted. Place the greens on a serving dish and top with eggplant or mix them together.

Makes 2-4 servings

Serving suggestion: add 1/2 cup whole grain pasta or 1/2 cup brown rice per serving, or stuff into a whole wheat pita.

Beet Pancakes

20 Wednesday Feb 2013

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Beet Pancakes, Beets, Healthy Eating, Healthy Recipe, Kitchen Wizard Flexipes, Mari Suzuki, Vegan, Vegetarian

3-4 beets, peeled and shredded

1/4 cup whole wheat flour

salt & pepper, to taste

1/8 cup olive oil

Place beets into a bowl. Stir flour into the beets in small amounts, until thoroughly mixed. Season with salt and pepper. Heat the oil in a frying pan and place large spoonfuls of beets in the pan, flattening into pancakes. Cook until crispy, turning once.

Serve as an appetizer, side dish or snack.

Recipe adapted from my good friend and best-selling cookbook author Mari Suzuki, of Kitchen Wizard Flexipes: Simple Time-Saving Secrets for Tasty Global Cuisine (Quick & easy recipes for more variety and nutrition…)

Nut-butter Sandwiches

13 Wednesday Feb 2013

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Almond butter, Apples, Banana, Breakfast, Breakfast Sandwich, Healthy Eating, Healthy Recipe, Healthy Sandwiches, Healthy Snack, Lunch Sandwich, Pre-workout food, Recipe, Vegetarian, wheat bun, whole grain bread, Whole Wheat Bread or Bun

1 whole wheat bun (thin sliced) or 2 slices whole grain bread

2 tablespoons peanut butter, almond butter or other nut butter

sliced apples

sliced banana

Toast bread, spread 1 tablespoon of nut-butter on each side of bread and top with apples and banana.

Enjoy for breakfast, before a workout, for lunch, or as a snack.

Valentine or Anytime Refreshing Raspberry Fruit Salad

09 Saturday Feb 2013

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Banana, Fruit, Fruit Salad, Gluten Free Dessert, Grapefruit, Healthy Dessert, Healthy Eating, Healthy Lifestyle, Healthy Recipe, Holiday Dessert, Kosher, No Cooking Recipe, Raspberry, Red Dessert, refreshing recipe, ripe bananas, Valentine Dessert, Valentine's Day, Valentine's Day Dessert, Vegan, Vegetarian

1 – 10 oz. package of unsweetened frozen raspberries

3 grapefruits, peeled, sectioned and sliced into bite size pieces

2 ripe bananas, thinly sliced

Place frozen raspberries in a medium bowl. Add the grapefruit pieces and mix well. Just prior to serving add the sliced bananas.

This delicious and refreshing recipe was shared my a dear friend Lisa.

Michael’s Apple Oat Pancakes

30 Wednesday Jan 2013

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Apple Oat Pancakes, Apple Pancakes, Breakfast, Breakfast Recipe, Gluten Free Pancakes, Healthy Eating, Healthy Recipe, Homemade Apple Pancakes, oat flour, Pancakes, Recipe

2 cups oat flour (grind oats in a high-speed blender or food processor)

1 cup oats

1/3 cup oat bran

4 tablespoons milled flax-seed

3 eggs

1 cup almond milk

2 tablespoons vanilla

3 tablespoons agave (optional)

1 teaspoon cinnamon

3 apples, cored and chopped

1/2 cup brown sugar (optional)

1/2 teaspoon cinnamon

1/2 cup water

First, cook the apples in a saucepan with the brown sugar (if using), cinnamon and water, until soft but still firm. While the apples are cooking, grind 2 cups oats into flour. In a large bowl, place the oat flour, oats, oat bran, and flax-seed. Mix well and add the eggs, almond milk, vanilla, agave (if using) and cinnamon. Stir well then stir in the cooked apples.

Cook pancakes on a griddle or frying pan, until browned on both sides.

Syrup is optional and may not be necessary if sweeteners are used when cooking the apples and/or in the pancake mix.

Vegetarian Multi-Bean Chili

23 Wednesday Jan 2013

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Chili, Healthy Eating, Healthy Recipe, High Fiber, Multi-Bean Chili, Multi-Bean Recipe, Recipe, Vegan, Vegetarian, Vegetarian Chili

If using dried beans, plan on soaking the beans overnight and allow about two hours to cook the beans. I used a blend of beans that also included lentils and peas.

1/4 cup olive oil

1 large onion, chopped

1 red bell pepper, diced

6 cloves garlic, minced

1 1/2 tablespoon chili powder

1 1/2 teaspoons dried oregano

1 1/2 teaspoons ground cumin

1 teaspoon salt

1 1/2 cups water

6 cups cooked beans, lentils and peas

1 (14.5 oz) can diced tomatoes

Heat oil in a large soup pot. Add onion, red bell pepper and garlic. Saute until the vegetables are soft. Add the chili powder, oregano, cumin and salt; stir over heat for 2 minutes. Stir in the water, cooked beans and tomatoes. Bring to a boil, reduce heat and simmer, stirring occasionally, until the chili thickens and the flavors blend, about 30 minutes.

Makes 8-10 servings.

Spaghetti Squash with Caramelized Onions

09 Wednesday Jan 2013

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Caramelized Onions, Healthy Eating, Healthy Recipe, Onion, Spaghetti squash, Vegan, Vegetarian

1 spaghetti squash

2-4 tablespoons olive oil

2 onions, chopped

Salt (optional)

oregano

Cut spaghetti squash in half lengthwise and scoop out seeds. Bake, cut side down on a baking pan at 350 degrees for 45 minutes. Rotate pan and cook an additional 30 minutes or until skin is tender. While the squash is cooking place the olive oil and onions in a frying pan and cook, stirring frequently, until browned. Season with salt if desired.

Once the squash is cool enough to handle, use a fork to scrape out the strands of squash. Place into a large baking pan and gently fold in the caramelized onions. Sprinkle with oregano and reheat if necessary.

Sweet Potato Curry Bean Salad

02 Wednesday Jan 2013

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Bean Salad, Curry Powder, Healthy Eating, Healthy Recipe, Healthy Side Dish, High Fiber, Lentils, Multi-Bean Recipe, Recipe, Sweet Potatoes, Vegan, Vegetarian

2 cups cooked beans (multi-bean blend of beans, lentils and peas)

1 small sweet potato, baked in the skin and cut into diced pieces

1 tablespoon olive oil

1 clove garlic, minced

1/4 teaspoon curry powder

1/8 teaspoon salt

Prepare the dressing by mixing together the olive oil, garlic, curry powder and salt. Place the beans in a bowl and stir in the dressing. Gently stir in the sweet potato pieces. Refrigerate for 2 hours or over night.

Makes 4 servings.

Lisa’s Roasted Butternut Squash

26 Wednesday Dec 2012

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Butternut squash, Healthy Eating, Healthy Recipe, Recipe, Roasted Squash, Vegan, Vegetarian

1 butternut squash, peeled and cubed

olive oil

1 tablespoon honey

pinch of nutmeg

1/4 teaspoon cinnamon

1/4 teaspoon dried garlic, garlic salt or garlic powder

Place cubed squash in a bowl, lightly drizzle with olive oil, add remaining ingredients and mix well. Spread on a foil lined baking sheet and bake at 400 degrees for 30 minutes, turning after 15 minutes. Place under the broiler for 5-10 minutes to brown.

Creating a Healthy Lifestyle

Tag Archives: Healthy Recipe

Cauliflower Fried Rice

Eggplant and Greens

Beet Pancakes

Nut-butter Sandwiches

Valentine or Anytime Refreshing Raspberry Fruit Salad

Michael’s Apple Oat Pancakes

Vegetarian Multi-Bean Chili

Spaghetti Squash with Caramelized Onions

Sweet Potato Curry Bean Salad

Lisa’s Roasted Butternut Squash