INGREDIENTS
2 eggplants 2 red peppers 1 Tablespoon olive oil 1 1/2 tablespoons scallions or onions, diced 2 garlic cloves, crushed 1 teaspoon lemon juice salt & pepper to taste PREPARATION Bake eggplants at 400 degrees for 1 hour. Let cool. Slice in half and drain liquid. Scoop out flesh and mash with fork. Broil peppers until skin in black. Cool. Peel and remove seeds. Mash with diced onions and garlic. Mix with eggplant. Add olive oil, lemon juice, salt and pepper to taste. Serve with veggies and pita chips. Makes 5–6 snack servings.
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INGREDIENTS
3 Tablespoons olive oil 3 garlic cloves, minced 1/2 teaspoons crushed red pepper flakes 4 lean turkey sausage, sliced into bite size pieces 2 cups vegetable broth, low sodium 1 can white beans, rinsed and drained 1 15-ounce can of diced no-salt tomatoes, drained 1 pound arugula (you could go for spinach or watercress, if preferred) 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 1/4 cup grated Parmesan cheese PREPARATION In a medium pot, heat olive oil. Add turkey sausage slices and cook for 5–6 minutes, until cooked through. Remove and keep warm. Add garlic and pepper flakes to pan and cook for about 4 minutes, or until garlic is slightly browned. Add stock, arugula, beans and cooked sausage. Simmer for 5 minutes. Add salt and pepper to taste. Serve is small bowls with a sprinkling of Parmesan cheese on top. Makes 6 servings.
INGREDIENTS
1 15-ounce can chickpeas, rinsed and drained 1/2 cup natural peanut butter 1/3 cup honey 1/4 teaspoon cinnamon 1 teaspoon vanilla extract 1 1/4 cups brown rice flour 1/4 teaspoon salt 1/3 cup mini chocolate chips PREPARATION Place chickpeas, peanut butter and honey in the food processor and blend for about 2 minutes, until mixture is smooth. Add cinnamon, vanilla extract, brown rice flour and salt and pulse until well-combined. Lastly, add in chocolate chips and pulse until combined. Using a one-tablespoon rounded coffee scoop (or any tablespoon measure will do), scoop out about a tablespoon of dough and roll between your (previously well-cleaned) palms to form a ball. Place on parchment paper. Repeat until all of the dough has been formed into individual balls. Place in refrigerator for up to a week, or in freezer for up to two weeks. 1–2 make a satisfying serving for a snack. Makes approximately 20–24 tablespoon-size balls.
INGREDIENTS
2 15-ounce cans black beans, rinsed and drained 3 ears fresh cooked corn, kernels sliced off of cob (or 1 15-ounce can, rinsed) 1 red bell pepper + 1 yellow bell pepper, seeded and diced 2 garlic cloves, minced 1 small shallot, minced 3 Tablespoons olive oil 1/2 cup fresh lime juice 1/2–1 teaspoon freshly ground pepper 1/2 teaspoon salt 1/2 cup fresh cilantro, chopped 2 cups romaine lettuce, chopped PREPARATION Combine all ingredients in a large bowl and mix well. Cover and chill for a few hours or overnight. When breaking out for your snack, give a good mix to the salad. Add some passion hot sauce or any other desired spice, to your serving! Makes 6–8 snack servings.
INGREDIENTS
1 slice whole grain bread 1/4 fresh avocado 1 teaspoon fresh lime juice 1 egg or 2 egg whites 3 radishes, sliced thin (and/or a cup of mushrooms, spinach, tomatoes) Nonstick cooking spray PREPARATION Spray a small sauté pan with nonstick cooking spray and place over medium heat. Add egg to the pan. Cook until edges are brown, flip egg and continue cooking until yolk is close to solid (or desired degree of doneness). Set aside. Mash the avocado and lime together in a small bowl, until smooth. Spread avocado mixture onto slice of bread. Top with cooked egg and sliced radish (or other veggies). Perhaps a little hot sauce to taste. Makes one serving. Pizza-style🍕: Skip the avocado and melt a little mozzarella cheese on top instead. Finish with a tablespoonful of marinara sauce.
INGREDIENTS
8 ounces unsweetened vanilla almond milk 1 cup frozen blueberries (or bananas, strawberries, etc) 2 cups baby spinach 1/2 Tablespoon honey 1–2 Tablespoons peanut butter or almond butter (or PB2 for an even lighter concoction) PREPARATION In blender, puree ingredients until smooth. Pour into tall glass and serve with thick (recyclable) straw. Makes one serving.
INGREDIENTS
3 large carrots, washed and peeled, finely grated (this is key) 1 1/2 cups whole wheat flour 1/2 cup all-purpose flour 2 teaspoons baking powder 1/4 teaspoon salt 2 teaspoons ground cinnamon 1/8 teaspoon nutmeg (optional, if nutmeg is not your thing) 1/4 cup light brown sugar 1/4 cup almond milk (could also use nonfat milk) 1 1/2 cups buttermilk, low fat (No buttermilk on hand? A quick sub: 1 cup any milk plus 1 Tablespoon lemon juice. Let mixture sit for 5–10 minutes. Stir and good to go.) 1 teaspoon vanilla extract 1 whole egg + 2 egg whites Maple syrup or nut butter (optional) 2 Tablespoons crushed pecans (also optional) Nonstick cooking spray PREPARATION In a large bowl, stir together flours, baking powder, salt, cinnamon and nutmeg. In a separate medium bowl, whisk together brown sugar, milk, buttermilk, vanilla and eggs. Add shredded carrots and mix to combine. Add flour mixture to the milk mixture and fold to combine. Heat a griddle pan over medium-high heat. Spray with nonstick cooking spray. Pour 1/3 cup batter per pancake into the griddle pan, creating a small circle. Cook until small bubbles appear on top or until bottom is golden brown, about 3 minutes, then flip. Repeat with remaining batter. Serve pancakes with crushed pecans on top, a dollop of greek yogurt, a dab of maple syrup or your favorite nut butter, if desired. Makes 6 servings = 2 pancakes per serving.
INGREDIENTS
1 1/2 cups French lentils 3 Tablespoons olive oil 1 onion, diced 2–3 medium carrots, peeled and diced 2 stalks celery, diced 1 red pepper, seeded and diced 1 fennel bulb, diced 1/3 cup tomato paste 1 bay leaf 2–3 sprigs fresh thyme 1/2 teaspoon salt freshly ground pepper PREPARATION In a Dutch oven, heat the olive oil over medium heat. Sauté the onions, carrots, celery, pepper and fennel until lightly browned, about 7–8 minutes. Stir in the tomato paste. Cook another 2–3 minutes. Add the bay leaf, thyme and lentils. Stir in 6 cups of water and bring to a boil over high heat. Reduce heat to medium and simmer for 20–25 minutes, or until lentils are soft (but not too soft). Season with salt and pepper. Remove from heat. Remove bay leaf and thyme sprigs. Makes 6 1-cup servings.
INGREDIENTS
1 cup uncooked farro 1 15-ounce can vegetable broth, low sodium + 1/2 cup water 1 teaspoon thyme 8 ounces mushrooms, washed and sliced thin 2 cups fresh spinach, washed and ripped into medium pieces 2 Tablespoons olive oil 2 garlic cloves, minced 1 teaspoon thyme, fresh 1 Tablespoon balsamic vinegar (Especially if true vegan is your thing, go for the purest. As balsamic vinegar goes down in price, the addition of additives goes up.) 2 Tablespoons sunflower seeds salt and pepper to taste PREPARATION In a large sauce pan, bring the farro, broth and thyme to a boil. Once boiling, reduce heat to low, stir and cover. Cook for 30–40 minutes (unless you purchase the 10-minute farro :), checking on tenderness. Remove from heat and place in medium-size bowl. Heat the olive oil in a medium-sized sauté pan over medium-high heat. Add the garlic and onions and sauté for about 7–8 minutes, or until the onions are slightly browned. Add the mushrooms and cook for another 5 minutes. Sprinkle with salt and pepper. Reduce the heat to medium-low and add the farro. Stir well. Add the spinach, balsamic vinegar, fresh thyme and 1 1/2 tablespoons of the sunflower seeds. Stir and heat through. Once spinach is wilted, place in serving bowl. Sprinkle with 1/2 tablespoon of sunflower seeds, fresh thyme and spinach. Makes 4 side servings or 2 main dish servings.
INGREDIENTS
1 pound of your favorite fish (ie. flounder, salmon, your pick!) 2 Tablespoons fresh lime juice 1 Tablespoon olive oil, divided 2 garlic cloves, crushed 3–4 cilantro leaves, chopped fine (basil if not a fan) Spice Mix: 1/2 T. cumin, 1 T. paprika, 1 T. chili powder 4 bell peppers — mix of red, green, yellow, orange, sliced into strips 2 medium onions, chopped into small pieces salt and pepper to taste nonstick cooking spray (or, place olive oil in plant-spray type bottle, so a little goes a long way, without any additional chemicals) 6–8 corn tortillas, small/taco-style PREPARATION Combine spice mix and rub all over fish. Set aside. Heat large sauté pan to medium. Add 1/2 tablespoon of olive oil and spread in pan. Add bell peppers and onions. Sprinkle with salt and pepper (even a dash of cayenne pepper for an extra kick). Cook for 8–10 minutes, or until vegetables are tender. Remove from pan and keep warm. *(see note below first) Add other 1/2 tablespoon of olive oil to pan. Add garlic and cook for a couple minutes. Add seasoned fish and cook about 3–4 minutes, lightly spray with nonstick cooking spray (or olive oil spray)then flip. After a couple minutes, break fish into smaller pieces with spatula, and finish cooking a few more minutes, or until crisp. *While cooking fish, heat corn tortillas according to package directions. Place fish on serving platter and sprinkle with lime juice and cilantro. Serve with peppers, onions and tortillas (or go naked, your choice). For an extra sweet crunch, sprinkle with toasted flaked coconut.
INGREDIENTS
3 avocados, peeled, pitted and mashed 1 lime, squeezed, about 2 tablespoons 1/2 teaspoon salt 2 garlic cloves, minced 1/2 cup diced red onion 3 Tablespoons chopped fresh cilantro 2 roma tomatoes, diced pinch or two of cayenne pepper PREPARATION In a medium bowl, mix together the mashed avocados, lime juice, and salt. Mix in garlic, onion, cilantro and tomatoes. Stir in cayenne pepper. Refrigerate 1 hour tops, or serve immediately. Season to meet your tastebuds. Serve with LOTS of cut fresh veggies (as mentioned above) and maybe a serving of baked tortilla chips.
INGREDIENTS
1 1/2 oz tequila 1 1/2 oz Triple Sec (or Cointreau, if no triple sec on hand) 1 1/2 oz lime juice, fresh squeezed 1 Tablespoon Kosher salt, optional PREPARATION Fill cocktail shaker halfway with ice cubes. Add all ingredients. Shake it up. Slice a piece of lime that was juiced, and rub along edge of serving glass. Dip in Kosher salt, if you choose. Pour your freshly shaken drink into your glass. Cheers! |
THE REBELLIOUS RDAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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