Tag Archives: healthy

Collard Greens and Bell Pepper Pesto with Quinoa Veggie Noodles

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Notice the baby spoon! My daughter loved this dish!

My daughter consumes about 6 to 8 servings of fruits and veggies a day.  She loves them!  Her breakfast smoothies contain a variety of fruits and veggies.  She likes to snack on them throughout the day.  And, then she has even more veggies for dinner.  But, there are some veggies that are still a little difficult for her to chew thoroughly, so she ends up taking forever to eat them.   For example, yesterday she ate a bowl of broccoli and it took her a half an hour!  So, what I did today, to cut down the “dining time” I decided to just blend the veggies in the processor.

Reasons to love collard greens:

  1. calcium
  2. Vitamin A
  3. Vitamin C
  4. B vitamins
  5. Folate
  6. Lutein
  7. Antioxidants
  8. Magnesium
  9. And more!

Here is an idea to get MORE veggies in your kids meal.

Ingredients:

  • 1 box of organic quinoa veggie curly noodles
  • 1 cup of pesto (click here for recipe)
  • 2 bell peppers (today I used one large green bell pepper and one large red bell pepper)
  • 6 large leaves of collard greens (veins removed)

Note: you could even add a half cup of broccoli.  I just didn’t today because she already had a bunch of broccoli for lunch.

Click here for more info on these noodles.

 Directions:

  1. Make the pesto.
  2. Cook the pasta.
  3. Add collard greens and bell peppers into the pesto sauce.
  4. Blend together for a couple of minutes.
  5. Warm the sauce (don’t cook it) and add the cooked pesto.
  6. Mix together.
  7. Serve and enjoy!

Here is another idea for you!  You can try adding finely shredded carrots and fresh fruit to your child’s yogurt.

My daughter loves carrots, but again, it takes her a very long time to finish 1 small carrot.  I also add carrots in her smoothies and in pasta sauce.

Vegan yogurt with finely shredded carrots, blueberries, pistachios and chia seeds. Carrots are naturally sweet, so kids love them. Sometimes, my daughter asks for peas to add in her yogurt. LOL

My daughter posing in front of some Halloween decorations.

Another Breakfast Smoothie: Fruity Kale and Carrot

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Every day…..GREEN up your breakfast!  This is such a healthy smoothie.  You have your vitamins, minerals, omega 3s and 6s, fiber, protein, and even some grains.

Ingredients (2 servings):

  • 2 cups of kale
  • 1 banana
  • 1 large carrot
  • 1/2 cup pineapple
  • 1/3 cup of blueberries
  • 2 tablespoons of raw wheat germ
  • 2 tablespoons of chia seeds
  • 3 medjool dates (optional)
  • 1 cup of almond, soy, or hemp milk
  • 4 tablets of spirulina (sea weed b12 supplement)
  • 3 tablespoons of raw almonds
  • 1/2 cup of ice

Directions: Place all ingredients in your blender….preferably a Vitamx (it makes smoothies and soups sooo much better).  Serve immediately. Vitamix Turboblend 4500 Countertop Blender with 2+ HP Motor (See all Blenders)

Stuffed Squash Blossoms with Macadamia and Nut Dip

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I love the delicate and almost buttery taste of these flowers.  It literally just melts in your mouth.  Squash blossoms can be used in many ways.  You can eat it by itself, use it in salads, stuff quesadillas with it, and you can even stuff and fry them.

Today, I just wanted to put together something super easy and quick.   Then, I remembered a post from my friend from Bahay Kalipay., which they served up some flowers stuffed with veggies and a raw vegan “ranch” dressing.  So, I wanted to do just that…easy to put together and easy to eat.  I altered my “ranch” just a little bit….so I can use up all of this darn basil in my back yard.

Ingredients:

  • 4 to 6 Squash blossoms
  • Matchstick carrots
  • Sliced avocados
  • Sliced cucumber

Directions:

Stuff the flowers with the veggies.

Ingredients for the Dip:

  • 1/4 to 1/6 cups of raw macadamia nuts (soaked overnight)
  • 3 tablespoons of fresh basil
  • 2 tablespoons of nutritional yeast
  • 1 tablespoon of pine nuts
  • 2 tablespoons of raw apple cider vinegar
  • 3 tablespoons of cold pressed olive oil
  • 3 tablespoons of water
  • 1 tablespoon of minced onion
  • 1 clove of garlic
  • 1 or more teaspoons of Dulse granules (use as salt) or you can use this with a few pinches of sea salt.


Directions:

  1. Blend all dip ingredients in a blender.
  2. Enjoy!

Asian-Fried-Rice-Style Quionoa with Tofu and Veggies

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Our Dinner!

I used to eat a lot fried rice as a child.  It is usually cooked with white rice, eggs, meat (fatty pork, cholesterol packed shrimp, dark meat chicken, etc.), veggies, and lots of oil.  Even though, I don’t eat the traditional “fried rice” anymore, I still enjoy the modified version which is tasty, guilt free, vegan, and healthy!

I added tofu to this dish to give it that “egg” texture that Asian fried rice usually have.  You can actually make “scrambled eggs” out of tofu.  Click here to learn how.

Ingredients:

  • 4 cups of cooked quinoa
  • 1 package of firm organic tofu (smashed and crumbled)
  • 1 small yellow squash (chopped)
  • 1 small zucchini  (chopped)
  • 1/4 cup of broccoli (chopped) (optional)
  • 4 large cloves of garlic (minced)
  • 2/3 cup of frozen peas and carrots
  • 1.5 teaspoons of freshly ground ginger
  •  1/6 cup of water mixed with 1 tablespoon of veggie bouillon (or just use veggie broth and add salt)
  • 2 tablespoons of liquid aminos (adjust to saltiness preference)
  • 2 tablespoons of rice seasoning (Nori Kumi Furikake)
  • 2 tablespoon of sesame oil
  • 3 pinches of turmeric (optional)
  • pepper

This is the rice seasoning I use. I love this stuff. I use it on vegan sushi, sushi wraps, brown rice, and more!

Directions:

  1. Prepare your veggies.
  2. In a wok, saute minced garlic in sesame oil for a couple of minutes.
  3. Add veggie broth/water with bouillon.
  4. Add sliced veggies and cook until the squashes are a bit soft.
  5. Add tofu (crumbled and squished between your fingers).
  6. Add ginger.
  7. Add turmeric.  Note this is for color and added benefit.  Turmeric does a body good!
  8. Cook together until the moisture is gone.
  9. Add quinoa, liquid aminos, and rice seasoning.
  10. Cook together in medium to high heat for another 5 minutes (stirring frequently).
  11. Serve and enjoy!

YUM!

I just wanted to share this with you…..

My husband is enjoys this dish with sliced cayenne pepper. SOOOO SPICY!

Crunchy Baked Okra with Bell Pepper Dip

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Fresh from my back yard!

Today, my family harvested okras, eggplants, bell peppers, and jalapenos from our backyard.  So, I decided to make something out of the okras and the bell peppers.

I like okra for many reasons.  I like the way it tastes, it is packed with vitamin A, B, C, and K, its antioxidant properties, fiber, folates, iron, calcium, manganese, magnesium, and more.  It is also said that okra helps reduce cancer.  Click here for more info.

If you live in the South, you are probably familiar with this appetizer.  The okra is usually dipped in buttermilk, deep fried, and then showered with salt.  But, as always, I veganized and made it healthy for the consumption of my family (not drenched in oil, no cholesterol, not covered in salt, etc).

Ingredients:

  • 10 okras
  • 1/2 to 2/3 cup of unsweetened hemp or almond milk
  • 1/2 to 2/3 cup of whole wheat flour
  • 1/2 to 2/3 cup of panko bread crumbs
  • 1/2 teaspoon of Natural Ancient Sea Salt or Celtic Sea Salt
  •  1 teaspoon of Cajun seasoning or any spicy seasoning blend
  • Olive oil spray (see products)

Directions:

  1. Preheat oven to 385 degrees.
  2. Slice okra into bite sized pieces (remove top)
  3. Mix salt and spices into the whole wheat flour.

    Flour, panko bread crumbs, and unsweetened dairy free milk.

  4. Dip in unsweetened dairy free milk (hemp or almond)
  5. Roll in whole wheat flour.
  6. Dip in unsweetened dairy free milk again.
  7. Roll in Panko bread crumbs.
  8. Place on a greased cookie sheet.
  9. Spray a TINY amount of olive oil on top.
  10. Place in the oven.
  11. Bake for 25 minutes.
  12. Enjoy with dip!

Ingredients for Dip:

  • 5 tablespoons of grapeseed oil VEGANAISE
  • 5 tablespoons of Braggs Raw Apple Cider Vinegar
  • 1/2 of a small bell pepper
  • 1 large clove of garlic
  • 1/2 tsp of sea salt
  • Pepper

Directions:

  1. Place all in a blender or processor.
  2. Blend together.
  3. Top it off with thinly sliced (very small) pieces of bell pepper.
  4. Enjoy!

Crunchy and Healthy Stuffed Bell Peppers

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This is a similar post to the jalapeno poppers post.  I just used bell pepper instead for those who absolutely can not handle the heat of the jalapenos.  This has more of a sweetness to it but it goes so well together (crunch, hummus, and pepper).

Ingredients:

  • Fire Roasted Tomato Hummus
  • 3 to 4 bell peppers
  • 2/3 cup of unsweetened almond milk
  • 1/5 cups of Panko bread crumbs
  • 1 to 1.5 cups of whole wheat flour
  • 1 tsp of salt

Directions:

  1. Make hummus.
  2. Preheat oven to 385 degrees.
  3. Slice the bell pepper lengthwise in four ways.
  4. Spoon hummus into the bell pepper.
  5. Dip the bell pepper in the unsweetened nut milk (almond milk).
  6. Then, roll the it into the whole wheat flour.
  7. Dip it into the nut milk again.
  8. Then, roll into the panko bread crumbs.
  9. Place onto a slightly greased cookie sheet.
  10. Spray a little bit of olive oil onto the breaded bell peppers (just a little bit!).
  11. Bake for 25 minutes.
  12. Enjoy!

Crunchy and Healthy Jalapeno Poppers (stuffed with hummus)

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My husband and I love spicy!  We have a jalapeno plant in the back yard that has produced so many peppers this summer.  And, of course, we eat all of them up!

I used to make jalapeno poppers with Toffuti “cream cheese” (which are a lot healthier than the traditional fried poppers with the greasy/fatty real cheese).  But, my husband suggested trying to make it even healthier.  So, he gave me the idea of hummus in the jalapeno, and I am so glad he did, because this is wonderful and delicious!

*Jalapeno peppers are very good for you.  It helps cure headaches, congestion, and it even helps fight off cancer!

*Garbanzo beans are also super healthy!

Ingredients:

  • Fire Roasted Tomato Hummus
  • 10 to 15 jalapenos
  • 2/3 cup of unsweetened almond milk
  • 1/5 cups of Panko bread crumbs
  • 1 to 1.5 cups of whole wheat flour
  • 1 tsp of salt

Directions:

  1. Make hummus.
  2. Preheat oven to 385 degrees.
  3. Slice the top off the jalapenos, cut them in half (lengthwise), remove seeds and placenta.  Note: if you like REALLY spicy poppers, you can add the seeds and jalapeno placenta to your hummus.
  4. Spoon hummus into jalapenos.
  5. Dip the jalapeno in the unsweetened nut milk (almond milk).
  6. Then, roll the jalapeno into the whole wheat flour.
  7. Dip it into the nut milk again.
  8. Then, roll into the panko bread crumbs.
  9. Place onto a slightly greased cookie sheet.
  10. Spray a little bit of olive oil onto the poppers (just a little bit!).
  11. Bake for 25 minutes.
  12. Enjoy!

Carrot Cake Bran Muffin with Coconut Butter Frosting

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This is a delicious and healthier version of a traditional carrot cake.  It contains of fiber, protein, omega 3s, and other vitamins and minerals.  It is also very easy to make.  And, if you “juice”, you can use your carrot pulp for this!

Ingredients:

  • 2 cups of whole wheat flour
  • 2 cups of carrot pulp or finely shredded carrots
  • 1 cup of bran
  • 2/3 cup of walnuts
  • 1/3 cup of applesauce
  • 1/3 cup of canola oil
  • 2/3 cup of raw agave
  • 1/2 cup of nut milk (today I used almond milk
  • 1/4 cup of cranberries or raisins
  • 4 tablespoons of brown sugar
  • 2 egg substitute (I always use ENER-G egg replacer)
  • 1 teaspoon of baking soda
  • 1 teaspoon of baking powder
  • 1 teaspoon of vanilla
  • 1/2 teaspoon of salt
  • 1.5 teaspoon of cinnamon
  • 1/2 teaspoon of nutmeg
  • 1/4 teaspoon of ginger

Directions: 

  1. Preheat oven to 350 degrees.
  2. Mix the oil, applesauce, milk, vanilla, and agave together (wet ingredients).
  3. Add Carrots, salt, brown sugar, and the spices together (nutmeg, cinnamon, nutmeg) to the wet ingredients.
  4. Mix the dry ingredients together. flour, bran, baking soda, baking powder, walnuts, and cranberry/raisins.
  5. Mix the wet ingredients with the dry ingredients.
  6. Line the muffin tray with cupcake liners.
  7. Spray the cupcake liners with cold pressed olive oil spray.
  8. Scoop the muffin batter into the cupcake liners, filling it up just a bit more than 3/4′s of the way.
  9. Bake for 30 minutes.
  10. Let cool.

Now you can enjoy it as it is, but you can add some “delicious” frosting to it.  I like it either way….

Ingredients for frosting (optional):

  • 10 oz of shredded coconut
  • 4 oz of coconut oil
  • 4 oz of raw agave
  • 1 tsp of vanilla

Directions for frosting: Blend it in a Vitamix for a few minutes.  If you don’t have a Vitamix blender, use a food processor.

Top the carrot cake bran muffins off with the coconut frosting.  I just added a bit of carrot pulp to the top for decoration.

Blueberry Chocolate Chip Vegan Bran Muffin

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 I love this healthy breakfast muffin!  It is moist, fruity, and chocolaty.

Ingredients:

  • 1.5 cups of wheat bran
  • 1 cup of whole wheat flour
  • 1 cup of almond milk (unsweetened)
  • 2/3 cup of blueberries
  • 1/4 cup of semi-sweet chocolate chips (vegan)
  • 2/3 cup of brown sugar
  • 1/4 cup of applesauce
  • 1 teaspoon of baking powder
  • 1 teaspoon of baking soda
  • 1/2 teaspoon of sea salt
  • 1/2 teaspoon of vanilla

Directions:

  1. Preheat oven to 350 degrees.
  2. Mix almond milk and wheat bran together.  Let the milk absorb into the bran (10 minutes).
  3. In another bowl, mix applesauce, vanilla, sea salt, and brown sugar together
  4. Pour applesauce mixture in with the bran and add flour, baking soda, and baking powder.
  5. Mix together.
  6. Add chocolate chips and blueberries.
  7. Place into greased cupcake liners (makes 12 muffins).  Fill it up 3/4 of the way.
  8. Bake in preheated oven for 20 minutes.
  9. Enjoy!

Picking blueberries!

Making blueberry cocolate chip muffins!