Savory Squash Muffins

zucchini_muffinIngredients
1 cup whole wheat flour
1/2 cup grated zucchini/Any other squash
1/4 cup applesauce
2 tbsp coconut oil
2 tbsp corn starch
3 tbsp almond milk
1 tsp baking powder

 

Directions

1. Preheat oven to 350 degrees.
2. Mix all ingredients evenly and make sure there are no lumps.
3. Lightly grease muffin cups.
4. Pour the mixture into the muffin cups.
5. Bake for 15-20 minutes.
6. Cool for 10 minutes.
7. Ready to serve!

Nutritious Kale Salad

 

Ingredients

4 stems of kale, any kind (washed and dried)
10 medium sized mushrooms (washed and quartered)
10 brussel sprouts (cut into halves)
1 cup cooked whole lentils
½ cup canned or roasted chickpeas
½ package firm tofu (I used Soyganic smoked tofu)
1 tbsp dijon mustard
2 tbsp avocado or extra virgin olive oil
2 tbsp balsamic vinegar
Salt & pepper
Balsamic glaze (optional)
Sweet Thai chili sauce
Soy or teriyaki sauce

Directions

1. Cook 1/2 cup brown lentils in some water for 15-20 minutes or until softened. Drain excess water and set aside.

2. Sauté cubed tofu in a drizzle of olive oil, 2 Tbs of sweet Thai chili sauce and a bit of soy or teriyaki sauce for 5-6 minutes until slightly browned. Remove from pan and then sauté the mushroom in the same sauce for a few minutes. Remove the mushrooms into a small bowl. Now pan fry the brussel sprouts in the same pan for 6-7 minutes until cut sides are slightly charred. Add some sea salt and black pepper, and a touch more olive oil if needed. Set aside.

3. With your hands remove the stems and break the kale leaves into small pieces in a salad bowl. Whisk together the dressing ingredients in a small bowl (oil, dijon mustard, balsamic vinegar, salt & pepper). Mix dressing into the kale to coat the leaves really well.

4. Add tofu, brussel sprouts, mushrooms, lentils, and chick peas. Drizzle with balsamic glaze. Toss and serve.

 

credits: globalvegetarian.ca

Chickpeas and greens power-packed salad

chickpeasaladIngredients
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1/4 teaspoon ground black pepper
1/8 teaspoon salt
3 cups baby arugula leaves
1 cup canned chickpeas
1/2 cup red bell peppers
4-5 pitted olives

 

Directions
1. Mix olive oil, balsamic vinegar, salt, and pepper.
2. Drain and wash chickpeas, allow to dry.
3. Cut bell peppers into strips. Roast on medium heat for 5 minutes. Keep aside.
4. Cut olives into halves.
5. Add the dressing to arugula, chickpeas, olives, and bell peppers. Mix well.

Spiced Vegetable Fried Rice

CarrotRiceIngredients

2 cups cooked rice
1 cup carrot – grated
1 Tbsp ginger – grated
1 Onion – chopped
2 Green chillies – slitted
1/4 tsp Turmeric powder
Salt to taste
1 tbsp oil
Cilantro – chopped

For tempering
Mustard seeds – 1/2 tsp
Cumin seeds – 1/2 tsp
Urad dal – 1 tsp
Curry Leaves – 1 strand

For Masala
Coriander seeds – 1 tsp
Dry red chillies – 3-4
Peanuts – 1 tblsp
Grated Coconut – 2 tsp

Directions

1. Cook the rice separately and keep it to cool.
2. Heat oil in a pan and splutter tempering ingredients.
3. Add the chopped onions and green chillies and fry for 2-3 minutes.
4. Add turmeric powder and the grated carrot and fry for another 2-3 minutes. Add ginger and fry for 1 minute.
5. Mix the rice and salt.
6. Heat 1 tsp of oil in a small pan and fry the masala ingredients until they turn golden brown.
7. Coarsely grind it and toss this powder along with the rice.
8. Garnish with ribbons of carrot and finely chopped cilantro and serve with yogurt and pickle.

Stuffed Colorful Capsicum

Ingredients

1 cup quinoa
2 colorful bell peppers/capsicum
1 cup water
1/2 Granny Smith apple, cored and chopped
1 tablespoon fresh lime juice
1 clove garlic, minced
1 teaspoon olive oil
1 1/2 tablespoons chopped fresh parsley
1 1/2 tablespoons chopped fresh mint
3 green onions, thinly sliced
1 cup chopped tomatoes
sea salt and pepper to taste

Preparation

1. Bring the quinoa and water to a boil in a saucepan over high heat.

2. Reduce the heat to medium-low, cover, and simmer until the quinoa is tender, 20 to 25 minutes.

3. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a small baking dish.

4. Halve the colorful peppers lengthwise. leave the stem intact so the pepper bowls hold their shape.

5. Toss the chopped apple with the lime juice, olive oil, garlic, parsley, mint, tomatoes, and green onions. Fold in the quinoa, and season to taste with salt and pepper.

6. Fill the cut peppers with this mixture, and fill the baking dish with about 1/4 inch of water.

7. Bake in preheated oven until the peppers are tender, and the quinoa is hot(about 20 minutes).