Meatless Monday: Whole Wheat Shells with Asparagus, Peas, Feta and Mint

Nutritious and satisfying is a great combination.  You're sure to love this so much, you won't miss the meat.

Ingredients:
12 oz. whole wheat paste shells
1 lb. asparagus (cut into 1 in. pieces)
1 1/2 cups fresh or frozen baby peas
2 tablespoons garlic oil
3 green onions (thinly sliced; 1/3 cup)
1 cup sliced fresh basil
1/2 cup coursely chopped fresh mint
1 tablespoon grated lemon zest
3 oz. feta cheese (crumbled; 3/4 cup)


Directions:
Bring a large pot of water to a boil. Add asparagus and cook for 4 minutes, or until crisp/tender. Remove asparagus with slotted spoon and transfer to serving bowl. Add pasta to boiling water and cook for 5 minutes. Add peas, return water to boil and cook for 2 minutes. Drain pasta and peas, reserving 1/4 cup of cooking water and return pasta and peas to pot. Stir in reserved cooking water, asparagus, garlic oil, green onions, basil, mint and lemon zest. Season with salt and pepper to taste. Transfer back to serving bowl. Sprinkle with feta cheese.

Bon appetit!


Recipe and Image via www.vegetariantimes.com]

Meatless Monday: Vegetarian Pho

I can't even begin to describe my love for pho. The Vietnamese staple is always best on those cold and rainy days. If you want to stay off the roads and make a homemade (vegetarian) version right in the comfort of your own home, try this recipe. For a non-Meatless Monday meal, feel free to throw in any protein of your choosing (ie. beef, chicken, shrimp, etc.). I love the simplicity of this recipe that still manages to pack a punch when it comes to the flavor factor :)

Ingredients:

Broth
4 cups low-sodium vegetable broth
1 1/2 (1/2 cup) large shallots (sliced)
1/4 cup dried shitake mushrooms
5 cloves garlic (peeled and crushed)
1 1/2 tablespoons low sodium soy sauce
6 1/4-in. thick coins fresh ginger
1/2 tablespoon brown sugar
1 tablespoon rice wine vinegar
1/2 teaspoon ground black pepper
2 cinnamon sticks
2 star anise
2-4 fresh basil stems (leaves reserved for soup)
2-4 cilantro stems (leaves reserved for soup)

Pho
4 oz. rice or vermicelli noodles
4 oz. tofu
1 cup soybean sprouts
1 cup watercress
2 (1/2 cup) green onions
1/2 cup fresh basil leaves
pinch of cilantro
1 lime cut into wedges

Directions:
To make your own broth, place all ingredients in a large pot with 5 cups of water. Cover and bring to a boil. Reduce heat to medium-low and simmer covered for one hour. Strain broth and return to pot. Discard solids.

Cook vermicelli or rice noodles according to package directions. Drain and rinse under cold water. Divide among bowls. Ladle broth over noodles and top with tofu, sprouts, watercress and green onions. Serve cilantro, basil and lime wedges on the side to be stirred into soup.

Bon appetit!

[Recipe and Image via www.vegetariantimes.com]

Meatless Monday: Vegetarian Tortilla Soup

This has GOT to be one of my favorite soups of all time! As much as I love it with chicken, as it is traditionally served, this rendition is a nice alternative for Meatless Monday :) And as the weather cools, this classic soup is perfect to keep your tummy warm and satisfied.

Ingredients:
2 tablespoons vegetable oil
1 lb. package frozen pepper and onion stir fry mix
2 cloves garlic (minced)
3 4-oz. cans chopped green chile peppers (drained)
3 tablespoons ground cumin
1 28-oz. can crushed tomatoes
4 14-oz. cans vegetable broth
Salt and pepper to taste
1 11-oz. can whole kernel corn
12 oz. tortilla chips (personally, I LOVE the blue ones!)
1 avocado (peeled, pitted and diced)


Directions:
Heat the oil in a large pot over medium heat. Stir in the pepper and onion stir fry mix, garlic, and cumin and cook for 5 minutes until the vegetables are tender. Mix in the tomatoes and chile peppers. Pour in the broth and season with salt and pepper. Bring to a boil, reduce heat to low, and simmer for approximately 30 minutes.  Mix corn into soup and continue to cook for 5 minutes. Serve in bowls and top with cheese, avocado and tortilla chips.

Bon appetit!


[Recipe and Image via AllRecipes.com]

Meatless Monday: White Bean Soup with Tomato Salsa

Just in time for the cooler whether now that Summer has come to a close. Give this recipe a try if you're looking for flavor and comfort this season. Don't have orzo? Rice is a great substitute. Better yet, try wild rice or quinoa to add some extra nutrition.

Ingredients:
1 cup orzo
4 tomatoes (roughly chopped)
1 red bell pepper (roughly chopped)
2 small red onions (diced)
1/4 cup fresh basil leaves (torn)
1/4 cup crumbled Feta cheese
3 tablespoons olive oil
1 tablespoon sherry vinegar
kosher salt and pepper
1 clove garlic (crushed)
1/4 teaspoon dried red chili flake
2 15 oz. cans white beans (rinsed)
4 cups low-sodium vegetable or chicken broth
juice of 2 lemons
crusty bread (optional)

Directions:
Cook the orzo according to the package directions. Meanwhile, in a bowl, combine the tomatoes, red pepper, 1 onion, basil, Feta, 2 tablespoons oil, vinegar, and ¼ teaspoon each salt and pepper. Set aside. Heat the remaining oil in a large saucepan over medium heat. Add the garlic, chili flakes, and remaining onion. Cook until softened for about 3 minutes. Add the beans, 3 cups broth, and lemon juice. Bring to a boil. Reduce heat to medium-low; simmer for 5 minutes. Remove from heat and let cool slightly. Transfer the bean mixture to a food processor or blender. Pulse until combined but still slightly chunky. Season with ½ teaspoon salt and ¼ teaspoon pepper. Return the bean mixture to a saucepan over medium heat. Add the remaining cup broth and bring to a simmer. Stir in orzo. Ladle soup into bowls and spoon salsa on top. Serve with bread (if desired).

Bon appetit!

[Recipe and Image via RealSimple.com]

Meatless Monday: Shanghai Noodle Salad

Noodle dishes are so satisfying! This chilled version is perfect for Summer, allowing you to indulge while staying cool!

Ingredients:
1 lb. fresh thick Chinese wheat noodles
1/4 cup ketchup
3 1/2 tablespoons sesame oil
3 1/2 tablespoon soy sauce
2 tablespoons brown sugar
2 teaspoons salt
1 1/2 teaspoons lime juice
1/4 cup chopped green onion
2 carrots (peeled and shredded)
1 small zucchini (cut into matchsticks)
1 (red or orange) bell pepper (cut into matchsticks)
1 tablespoon toasted sesame seeds
1 teaspoon crushed red pepper flakes

Directions:
Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the Chinese noodles and return to a boil. Cook the noodles uncovered, stirring occassionally, until they have cooked through, about 5 minutes. Drain well in a strainer in the sink. Rinse the noodles with cold water several times to chill, then drain again.

In a large salad bowl, whisk together ketchup, sesame oil, soy sauce, brown sugar, kosher salt, and lime juice until brown sugar has dissolved. Place the noodles, green onions, carrots, zucchini, red pepper, sesame seeds, and red pepper flakes into the bowl and gently toss to thoroughly mix the salad and coat with dressing.  Chill at least 2 hours before serving.

Bon appetit!

[Recipe and Image via AllRecipes.com]

Meatless Monday: Cheesy Corn and Black Bean Quesadillas

The official first day of Summer is tomorrow!  So exciting!!!  Here's a great recipe for Meatless Monday you can enjoy all season.


Ingredients:
1 15 1/2 oz. can of black beans rinsed/drained (or any bean of your choice; I love kidney beans as an alternative)
1 1/2 corn kernels
1 tablespoon canola oil
1 small onion (chopped)
1 jalapeño (seeded/finely chopped)
2 cloves garlic (minced)
6 oz. pepper jack cheese (shredded)
Salt and pepper
8 tortillas

Directions:

In a bowl, coarsely mash means with potato masher. Warm large skillet over medium-high and add corn and cook/warm for 2-3 minutes, stirring occasionally until corn begins to brown. Add corn to bowl with beans.  In the same skillet, warm oil. Add onion and jalapeño and sauté for 2 minutes. Add garlic and sauté for another minute. Stir mixture into bowl with beans and corn. Let mixture cool to room temperature, about 10 minutes. When cool, stir cheese and season with salt and pepper. Preheat oven to 200ºF. Spread a tortilla out on a work surface and spread a 1/2 cup portion of bean mixture over half. Fold tortilla in half. Repeat with remaining tortillas and bean mixture. Warm a large skillet over medium-high heat. Cook as many tortillas as can fit in the skillet, 3 minutes, then flip quesadillas and cook until golden brown and crispy and cheese is melting, 2 to 3 minutes longer. Place quesadillas on a baking sheet and keep warm in oven while you cook remaining quesadillas. Cut into wedges, serve and enjoy!

 Bon appetit!

[Recipe and Image via MyRecipes.com]

Meatless Monday: Creamy Avocado Potato Salad

I tell skeptics all the time, "You don't have to be a vegan to try and enjoy vegan recipes!"  I recently discovered a cool website called Post Punk Kitchen full of great vegan fare.  Although I'm a complete omnivore, I still find some vegetarian and vegan recipes that are not only healthy, but also flavorful and fun.  Try this yummy salad perfect for Meatless Monday!

Ingredients:
2 lbs. fingerling potatoes (cut into 3/4 in. chunks)
2 avocados
2 tablespoons lime juice
1/2 teaspoon salt
1/4 teaspoon ground cayenne pepper (optional)
1 plum tomato (chopped)
1 small red onion (diced small)
1 small cucumber (diced small)
Scallions for garnish (optional):

Directions:
Place the potatoes in a pot and cover with water. Cover pot and bring water to a boil. Lower the heat to a rolling boil and cook for 15-20 minutes until potatoes are easily pierced with a fork. Drain and set aside to cool.

Once the potatoes have cooled, prepare the dressing. Split the avocado in half and remove the pit. Scoop out the "meat" and put in a food processor or blender. Add lime juice and salt. Puree until smooth. Add tomato and onion. Pulse until the tomato and onion are incorporated, but not completed blended.

Put the potatoes and cucumber in a large mixing bowl and mix. Add dressing and mix well. Taste for salt and spice. Wrap tightly and chill until ready to eat. Top with scallions if you choose.

Bon appetit!

[Recipe and Image via Post Punk Kitchen]

Meatless Monday: Asparagus Artichoke Salad

I'm a huge fan of asparagus and love making it during the Spring.  As the weather continues to warm up, salads abundant with hearty veggies do just the trick to keep you going through your busy day feeling satisfied, yet not weighed down.

Ingredients:
1 large shallot sliced thin (alternatives: red onion or green onions/scallions)
2-3 tablespoons lemon juice
2 lbs. thick asparagus (rinsed; tough ends broken off and discarded or saved for stock)
2 tablespoons olive oil
Salt
1 teaspoon garlic powder
1 pint grape or cherry tomatoes (sliced in halves)
1-15 oz. marinated artichoke hears (quartered or halved)

Directions:
Soak the sliced shallots in the lemon juice as you prepare the rest of the salad.

Grill or roast your asparagus

To grill: Prepare your grill for high direct heat.  Coat the asparagus with 1 tablespoon of olive oil and sprinkle with salt.  Grill them until nicely charred and fork tender, between 5 to 10 minutes).

To roast: Preheat oven to 400°F.  Coat the asparagus spears with 1 tablespoon of olive oil and salt them well.  Lay in a single layer in a foil-lined roasting pan and cook for 8 to 10 minutes until lightly browned and fork tender.

Remove the asparagus from the oven or grill and cut into bite-sized pieces.

Put the asparagus and all remaining ingredients into a large bowl and mix to combine.  Add as much of the marinated liquid from the jarred artichokes as you like.

Serve chilled or at room temperature.

Bon appetit!


[Recipe and Image via SimplyRecipes.com]

Meatless Monday: Spiced Sweet Red Pepper Hummus

What better snack to have this Spring than some yummy and healthy Spiced Sweet Red Pepper Hummus?  Pair it with veggie sticks, whole wheat pita bread, or pita chips for a satisfying and healthy appetizer or side dish.

Ingredients:
1 15 oz. can garbanzo beans (drained)
1 4 oz. jar roasted red peppers
3 tablespoons lemon juice
1 1/2 tablespoons tahini
1 clove garlic (minced)
1/2 teaspoon cayenne pepper
1/2 teaspoon ground cumin
1/4 teaspoon salt
1 tablespoon fresh parsley (chopped)

Directions:
In an electric blender or food processor, puree the chickpeas, red peppers, lemon juice, tahini, garlic, cumin, cayenne pepper and salt.  Process using long pulses until mixture is fairly smooth, and slightly fluffy.  Transfer to serving bowl and refrigerate for at least 1 hour.  The hummus can be made up to 3 days ahead and refrigerated. Return to room temperature before serving.  Sprinkle the chopped parsley over hummus before serving.

[Recipe and Image via AllRecipes.com]

"Jamie Oliver's Food Revolution" Pulled by ABC

How unfortunate.  ABC has canceled this eye-opening show dedicated to improving the health and saving the lives of our future adults.  By teaching their often ignorant parents that our schools lack healthy options, he shows all of us why so many Americans suffer from obesity and other related health problems.  It's a great show!  It takes a tremendous amount of courage and strength for someone like him to not only expose, but also to challenge the status quo.  He confronts so many people who are set in their ways and do not want to be told what to do.  But what they inevitably realize is that Jamie is only trying to help them and their children live longer and happier lives.  It is truly scary how many of the children do not even recognize common vegetables because they are not fed them at home or at school.  Jamie teaches them nutritious eating habits, which hopefully lead them to an overall healthier lifestyle.

Check out his Facebook page and if you want to voice your dissatisfaction, please go to this link to make your voice heard.

Meatless Monday

The "Meatless Monday" movement has been around for years, but I only heard about it recently. For those of you like me who weren't aware, this trend was designed not only to improve one's health, but also to improve our environment. Launched by Johns Hopkins School of Public Health in 2003, the concept of eliminating meat from one's diet just once a week can vastly improve cardiovascular health and conserve precious resources, such as water and fossil fuels. Most Americans consume more protein than necessary- almost twice as much as the USDA's daily recommendation of approximately 50 to 60 grams per day. Worried you may be one of those who does not eat enough protein? Try almonds or cashews (20 grams), black beans (15 grams), milk (8 grams), brown or white rice (5 grams) and broccoli (4 grams).

Share your meatless recipes with us so we can all participate in improving our health and the environment!

Recipe Swapping

Run out of an ingredient you need for a recipe? Try these inexpensive alternatives you may already have that are sure to trick your palette.

* Red Wine: Pure cranberry juice
* White wine: White grape juice or apple juice
* Buttermilk (1 cup): 1 cup milk plus 1 Tbsp. lemon juice or white vinegar (let stand for 10 minutes)
* Crème fraîche (1 cup): ½ cup sour cream mixed with ½ cup heavy cream
* Edamame: Green peas or black-eyed peas
* Maple syrup: Brown sugar with a little water
* Molasses: Honey
* Cake flour (1 cup): 1 cup minus 2 Tbsp. all-purpose flour
* Macadamia nuts: Walnuts, almonds or cashews
* Fresh herbs (1 Tbsp.): 1 tsp. dried herbs
* Allspice (1 Tbsp.): 1 tsp. cinnamon plus 1 tsp. nutmeg plus 1 tsp. ground cloves
* Unsweetened chocolate (1 oz.): 3 Tbsp. cocoa powder plus 1 Tbsp. unsalted butter
* Vanilla bean (1 inch long): 1 tsp. vanilla extract
* Chives: Scallion greens
* Boneless, skinless chicken breasts: Boneless, skinless chicken thighs