Roasted Mushrooms with Onions and Chickpeas

roastedmushrooms.jpg

INGREDIENTS:

  • 5 cups Mushrooms (halved)

  • 2 1/2 tbsp Balsamic Vinegar

  • 1 1/2 tbsp Coconut Aminos

  • 2 Garlic (cloves, minced)

  • 1/2-3/4 cup Sweet Onion (sliced and chopped (into similar size pieces as mushrooms))

  • 3/4 cup Chickpeas (rinsed and drained (can cook an entire can if desired))

  • 1 tsp Sea Salt & Black Pepper (to taste)

  • 1 tbsp Extra Virgin Olive Oil

INSTRUCTIONS:

1.     Cook quinoa according to directions on the package and set aside.

2.     In a bowl or plastic ziplock bag, combine 1/3 of the olive oil along with all of the maple syrup, dijon and coconut aminos. Add the chicken (pound it out if the breasts are thick to cook more evenly) and coat in the marinade. Allow the chicken to marinate for at least 15 minutes or up to several hours to absorb the flavors.

3.     In a mixing bowl, toss zucchini and bell pepper in 1/3 of the olive oil and season with salt, pepper and garlic powder (optional).

4.     Light the grill and set to medium high heat. Put the chicken breasts and corn on the cob on the grill and cook for 5-6 minutes. I like to spray the corn with olive oil and season with salt & pepper but this is optional. After 5-6 minutes flip the chicken, rotate the corn and add the zucchini and peppers and cook for another 5 minutes. Check the vegetables so that they don't get over cooked. I like them to be al dente and not mushy. 

5.     Let the chicken stand for a minute before cutting into pieces. Serve the quinoa on the side or toss with chopped zucchini and peppers. Enjoy!

NOTES:

  • Leftovers Keeps well in the fridge for 3 to 4 days in an airtight container.

  • No chickpeas? This dish would be great without the onions or chickpeas too.

Grilled Maple Dijon Chicken, Peppers and Zucchini

ACS_0066 3.jpg

INGREDIENTS:

  • 1 cup Quinoa (dry)

  • 4 Zucchini (sliced lengthwise, then quartered)

  • 3 tbsp Extra Virgin Olive Oil (divided)

  • 1 tsp Sea Salt 

  • 2 tbsp Maple Syrup

  • 1/4 cup Dijon Mustard

  • 2 tbsp Coconut Aminos

  • 1 lb Chicken Breast (boneless (can also use thighs))

  • 1 Red Bell Pepper (sliced into 3-4 large pieces for grilling)

  • 4 ears Corn On The Cob

  • 1 tbsp Extra Virgin Olive Oil (optional: for corn on the cob)

  • 1 Sea Salt & Black Pepper (to taste)

  • 1 tsp Garlic Powder (optional)

INSTRUCTIONS:

  • Cook quinoa according to directions on the package and set aside.
  • In a bowl or plastic ziplock bag, combine 1/3 of the olive oil along with all of the maple syrup, dijon, 1 tsp salt and coconut aminos. Add the chicken (pound it out if the breasts are thick to cook more evenly) and coat in the marinade. Allow the chicken to marinate for at least 15 minutes or up to several hours to absorb the flavors.
  • In a mixing bowl, toss zucchini and bell pepper in 1/3 of the olive oil and season with salt, pepper and garlic powder (optional).
  • Light the grill and set to medium high heat. Put the chicken breasts and corn on the cob on the grill and cook for 5-6 minutes. I like to spray the corn with olive oil and season with salt & pepper but this is optional. After 5-6 minutes flip the chicken, rotate the corn and add the zucchini and peppers and cook for another 5 minutes. Check the vegetables so that they don't get over cooked. I like them to be al dente and not mushy. 
  • Let the chicken stand for a minute before cutting into pieces. Serve the quinoa on the side or toss with chopped zucchini and peppers. Enjoy!

NOTES:

  • Meal Prep Tips: Marinate the chicken overnight (or in the morning), cook the quinoa and cut up veggies in advance.
  • No Chicken? Use turkey breast, chickpeas or tofu instead.

  • No Zucchini? Use bell peppers, carrot, eggplant or any vegetables you have on hand.

  • No Quinoa? Use rice, cauliflower rice or sweet potatoes instead.

  • No coconut aminos? Use Organic Tamari and reduce salt.

Easy Spinach Pesto

Spinachpesto.jpg

EASY SPINACH PESTO

 

INGREDIENTS: 

·      ¼ cup pinenuts (can also use walnuts)

·      Basil leaves (1 oz)

·      2 cups spinach

·      2-3 cloves of garlic 

·      ¼ cup Tbsp Extra Virgin Olive Oil (may need a little more)

·      Optional: 1 Tbsp capers

·      Salt and pepper to taste

INSTRUCTIONS:

In a food processor, pulse all ingredients except olive oil until it forms a paste like consistency. Add the olive oil and continue to blend until a pesto sauce is formed.

Enjoy on fish, roasted or steamed vegetables, meats and even as a dip with raw veggies. The possibilities are endless! Store in an air tight container in the fridge for 1-2 weeks.

POWERFUL PLANT PROTEIN SALAD

PlantProteinSalad.jpg

Ingredients

·       2 cups of arugula (or dark leafy green of choice)

·        ¼ cup or roasted tomatoes (or grape tomatoes sliced in half)

·       Handful of shredded carrots,

·       Roasted red pepper, chopped

·       1/4-1/2 cup of cooked millet or quinoa 

·       Scoop of hummus

·       Handful of sprouts (broccoli, sunflower, bean etc)

·       1/2 c. cooked garbanzo beans

·       pickled or raw red onions

·       2 Tbsp hemp seeds

·       1 Tbsp raw or sprouted sunflower seeds (pumpkin are good too)

·        1/4 avocado, chopped

·       1-2 Tbsp of your favorite dressing (I love Salad Girl and Tessemae’s if not using homemade)

·       Sea salt & pepper to taste

INSTRUCTIONS:

·      Chop all ingredients and combine with your greens Add dressing and toss to combine. Sprinkle with fresh ground pepper (a must)!

NOTES:

There are no “rules” to making this salad. Let your fridge and your creativity inspire you to make your own protein packed plant based salad.

 

Maple & Cinnamon Roasted Butternut Squash

(inspired by damndelicious)

 

maplecinnroastedbutternutsquash.jpg

 INGREDIENTS:

  • 1 large or approximately 2 pounds of peeled butternut squash, chopped in 1" cubes
  • 1-2 Tbsp of olive oil
  • 1-2 Tbsp of maple syrup
  • 1 teaspoon of cinnamon
  • 1/4 teaspoon of nutmeg
  • 3/4 teaspoon of sea salt
  • 1/2 cup chopped pecans

INSTRUCTIONS:

Pre-heat oven to 400 degrees.  Line baking sheet with aluminum foil (if desired to reduce clean up) and spray pan with nonstick spray.

Place the squash on the baking sheet.  Add olive oil, maple syrup, cinnamon, nutmeg and salt; mix to combine.

Place into oven and bake for 25-30 minutes or until tender, add pecans during the last ten minutes of cooking time.  Turn squash a once or twice to allow all sides to carmelize.

Serve immediately.

 

NOTES:

To save time buy pre-peeled and chopped squash.  Adjust seasoning as desired to suit your taste and quantity of squash.  This side does well as leftovers, including on a salad with kale or arugula, quinoa, apple slices and avocado.  Cook once eat twice!

Red, White and Blue Bean Salad

INGREDIENTS:

  • 2 cans of white kidney or cannelllini beans 
  • 3/4 cup of strawberries (chopped)
  • 3/4 cup of blueberries
  • 3/4 cup of jicama (chopped)
  • 1/2 cup chopped red onion
  • 1 jalapeño, chopped
  • cilantro for garnish

Optional: crumbled goat cheese

Dressing:

  • 1/2 cup Extra Virgin Olive Oil
  • 1/4 cup white balsamic vinegar (rice wine vinegar is good too)
  • 1-2 tsp dark maple syrup
  • 1 Tbsp chopped cilantro
  • salt & pepper to taste

INSTRUCTIONS:

Combine all ingredients in a medium bowl.  Drizzle desired amount of dressing over salad about an hour or so before serving to allow the flavors to soak into the beans.  

NOTES:

If you don't have jicama you can substitute cucumbers.  You won't need all of the dressing for this salad.  Pour desired amount on this dish and save the rest for a salad on another day!  

Did you know that jicama is an excellent source of fiber and vitamin C plus it has a low glycemic index?

Fall Harvest Freekeh Salad

(Inspired by ‘The Kitchn’)

INGREDIENTS:

•1/2 cup whole-grain freekeh (can use quinoa if gluten free)

•1 1/2 cups water (can also use vegetable or chicken broth)

•1 (1 1/2-pound) butternut squash, peeled, seeds removed and cut into 1/2-inch cubes

•1 tablespoon olive oil

•3 cups kale (center rib removed), chopped

•1 medium apple, cut into 1/2-inch cubes

•1 avocado, chopped into ½ in pieces

•1/2 cup pomegranate seeds (can use a dried fruit if you can’t find a pomegranate but watch for added sugar)

•1/2 cup toasted pecans

•Salt

•Freshly ground pepper

•Balsamic Dijon Vinaigrette:

•3 tablespoons lemon juice

•3 tablespoons balsamic vinegar

•1 tablespoon Dijon mustard

•1 clove garlic, minced

•Salt and fresh ground pepper to taste

•4 tablespoons olive oil

INSTRUCTIONS:

•Preheat the oven to 400°F. 

•In a small saucepan, combine the whole-grain freekeh, water (or broth), and a pinch of salt. Bring to a boil. Reduce the heat to a simmer and cook, stirring occasionally, for approximately 40 minutes, until all the water has been absorbed. Remove the pan from the heat and set aside.

•Meanwhile, toss the butternut squash with 1 tablespoon of olive oil, 1/4 teaspoon of salt, and 1/4 teaspoon of black pepper. Spread the squash across a baking sheet, in a single layer. Roast for 25 minutes, stirring once halfway through. Remove the squash from the oven and set aside.

•Add the shredded kale to a large salad bowl. Top with the cooked whole-grain freekeh, butternut squash, apple, avocado, pomegranate, and pecans. Toss together and top with vinaigrette.

•For the vinaigrette: In a medium bowl, whisk together the lemon juice, balsamic vinegar, mustard, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Gradually whisk in the olive oil and continue mixing until the vinaigrette has emulsified. Taste and season with additional salt and pepper, as necessary.

NOTES:

•I like to buy the squash already peeled and chopped to save time.

•Freekeh and squash can be cooked in advance and served at room temperature.

•Want to make this salad into a hearty meal? Top it with grilled chicken, sliced steak, or tofu.

SMP's Kitchen Sink Salad

    

 

 

INGREDIENTS:

•    2 cups of kale, spinach or mixed greens
•    Handful of shredded carrots,
•    Handful of grape tomatoes, chopped
•    Artichoke hearts
•    Hard boiled egg, chopped
•    1/4 avocado
•    Cucumbers
•    Roasted red pepper
•    1-2 Tbsp of your favorite dressing
•    Sea salt & pepper to taste

INSTRUCTIONS:

Chop all ingredients and add to your favorite greens.
Add dressing and toss to combine.
Sprinkle with fresh ground pepper (a must)!

NOTES:    

There are no “rules” to making this salad.  Let your fridge and your creativity inspire you to create your own ‘kitchen sink’ salad!
I often add pumpkin or sunflower seeds and leftover chicken or quinoa.