Category: Main Dishes - Naturally Nourished

Creamy Tomato Quinoa with Pesto Roasted Veggies

3/5/2018

Cold and windy days call for cozy and grounding food. Rather than turning to typical comfort foods, which typically offer little nutritional value, why not enjoy a bowl of protein packed grains topped with nutrient dense roasted veggies? A comforting twist on traditional quinoa, this creamy tomato quinoa with pesto roasted veggies is quick to make and sure to please!

Creamy Tomato Quinoa with Pesto Roasted Veggies

For the quinoa:

1 cup quinoa, rinsed and drained
1 8oz can tomato sauce
1 1/2 cup non-dairy milk
1 shallot, grated
1 clove garlic, minced
1 pinch of salt

For the veggies:

1 1/2 cup broccoli florets
1 cup asparagus, cut into 1" pieces
1 zucchini, quartered and sliced
1 tablespoon of coconut or avocado oil
2 tablespoons of pesto sauce

(find my vegan pesto here: www.naturallynourished.net/blog/vegan-pesto )

S & P

Preheat oven to 400 degrees. Prepare a baking sheet with a silicon mat or parchment paper and set aside.
In a medium sauce pan, add all ingredients listed for the quinoa. Bring to a boil, stir well, reduce to a simmer, cover and cook for 20 minutes. When done, fluff with a fork and set aside.
While the quinoa cooks, toss the veggies with the oil and a little bit of salt and pepper. Spread in an even layer on your baking sheet. Do not over crowd the sheet or veggies will steam rather and roast. Roast for 15-20 minutes, flipping halfway through. Note: I like to roast my asparagus separately, because it cooks quicker than the others and I cannot stand mushy asparagus! I still use 400 degrees, but only roast for about 7 minutes.
Once the veggies are ready, transfer them into a medium sized mixing bowl and toss with the pesto sauce until evenly coated. Serve creamy tomato quinoa in individual bowls and top with pesto roasted veggies. Enjoy!

Spiced Apple & Quinoa Breakfast Bowl

11/14/2017

As we enter the colder months of fall and winter, I am less drawn to eating smoothies and acai bowls for breakfast. In fact, I am a believer that our bodies’ best utilize these types of things when the weather is warm. This is one of the reasons why eating with the seasons is so important.

Hardy, warming foods are a great way to support our bodies when the temperatures drop, but if I’m being honest, there is only so much oatmeal that I want to eat. I’ve never been a huge fan of oatmeal, and regardless of how I try to change the way I flavor it, I still get bored with it. That’s where quinoa for breakfast comes in!

Using lots of warming spices, seasonal apples, and creamy coconut milk, this super grain transforms into a very satisfying breakfast. Packed with protein, fiber and medicinal spices, my spiced apple and quinoa breakfast bowl not only gets me out of the oatmeal rut, but it is also very nourishing to my body. This is a great dish to make in advance and reheat throughout the week, so you can have a healthy start to every morning!

Spiced Apple & Quinoa Breakfast Bowl
(serves 3-4)

1 cup quinoa, uncooked
1 can coconut milk
½ water
½ cup coconut milk or other non-dairy milk of choice
2 large honeycrisp apples, cored and chopped
½ cup water
½ - 1 tablespoon freshly grated ginger, depending on preference
2 teaspoons ground cinnamon
1 teaspoon turmeric
1 teaspoon cardamom
2-3 tablespoons pure maple syrup, depending on sweetness preference
Pinch of salt
Optional toppings: almonds, pecans, walnuts, chia seeds, hemp seeds, sunflower seeds, pat of ghee or coconut oil

Rinse and drain quinoa. To a medium sauce pan, add 1 can of coconut milk plus additional water to equal 2 cups of liquid. Add quinoa and bring to a boil over medium-high heat. Stir, cover and reduce heat to a simmer. Cook for 15-20 minutes.
In a large skillet, add ½ cup water, chopped apples, ginger, cinnamon, turmeric and cardamom. Allow the apples and spices to cook for about 10 minutes, or until they become soft.
Once apples are soft, add the cooked quinoa, ½ cup coconut milk, maple syrup and a small pinch of salt to the pan. Stir well and cook over medium-low heat for a few minutes more, until evenly heated through. Feel free to add additional milk to reach desired consistency.
Serve with your favorite toppings. This dish is also good leftover and can easily be reheated on the stovetop.

Southwestern Gnocchi

5/19/2017

When you're short on time, pasta is an easy choice to help you get a good meal ready in a hurry. It serves as a great platform to add lots of veggies and and flavors. What's better than pasta? Gnocchi! What's better than gnocchi? Gluten free and vegan gnocchi! Nuovo Pasta is a brand that I love, found in the refrigerated section in my local Whole Foods. Their gnocchi has the perfect texture and simple ingredients. I've added some of my favorite flavors to their gnocchi and was able to get a tasty meal on the table in under 30 minutes. That is always a win in my book!

Southwestern Gnocchi

1 package of classic potato gnocchi (use Nuovo if you can find it to keep the meal GF and vegan)
2 cups of black beans, prepared (or 1 can rinsed and drained)
1 cup frozen corn
1 14 oz can fire roasted tomatoes
1 4 oz can diced green chilies
1/2 an onion, diced
2 cloves garlic, minced
2 teaspoons cumin
1 teaspoon chili powder
1/2 teaspoon crushed red pepper (optional)
1/2 teaspoon salt
juice of 1/2 a lime
chopped cilantro and diced avocado for topping

Prepare gnocchi according to package directions, drain and set aside.
in a large skillet, heat oil over medium high heat. Add onion and cook until soft, about 5 minutes. Add garlic and cook for 1 minute more. Add cumin and chili powder, stirring well and cook for an additional 30 seconds.
Add tomatoes, green chilies, beans and corn to the pan. Bring mixture to a boil. Reduce heat, cover and simmer for about 10 minutes, stirring a few times as it cooks.
Add the salt, crushed red pepper, lime juice and give another stir. Add gnocchi, stir well to combine and allow the gnocchi to warm throughout, about 2-3 minutes.
Remove from heat. Serve and top with your favorite toppings such as fresh chopped cilantro, avocado, or a sprinkle of nutritional yeast. Enjoy!

Buffalo Chick Sandwich

1/21/2016

Finally! A buffalo sandwich that is as good as the real thing, if not better. I don't miss eating chicken, but from time to time there are things I miss and have a difficult time finding a good alternative for. There are decent tasting soy buffalo "chicken" options on the market, but they are very processed and contain unhealthy additives. Plus, the majority of soy farmed in the US today is genetically modified. Even more of a reason to stay away from the prepackaged options. To keep it healthy and unprocessed, I used organic chickpeas as my base. Not only does this provide a good texture, but chickpeas are also a great source of fiber, protein, iron, zinc, and much more. All around a better option.

Buffalo Chick Sandwich
(Makes about 4 sandwiches)

2 cans garbanzo beans, drained and rinsed
1 cup vegetable broth
½ sweet onion, diced finely
2 cloves garlic, minced
½ cup vegan buffalo sauce (recipe here to make your own)
1 Tablespoon grapeseed oil
4 buns (I used buns without gluten to keep the recipe gluten-free)

Place garbanzo beans in a bowl. Use a fork or potato masher and mash beans up until they are in small chunks. Set aside. In a medium sauté pan heat grapeseed oil over medium heat. Add onion and cook 4-5 minutes, or until soft and translucent. Add garlic and cook about 30 seconds more. Add vegetable broth and beans and bring to a boil. Once boiling, reduce heat and simmer until most of the liquid is gone, stirring several times. Add the buffalo sauce and stir well to incorporate in bean mixture. Cook for about 5 minutes more then remove from heat. Serve on your favorite bun.

Optional: Top with butter lettuce or your favorite green. Add vegan ranch to the bun or use as a dipping sauce. Click here for my Plant-Based Ranch recipe.

Veggie Summer Rolls

9/2/2015

I am excited to soon enjoy the delicious flavors of the fall harvest but want to enjoy summer's bounty for as long as I can. Though there are hints of fall being in the air with slightly cooler mornings, the heat and humidity are holding strong in the afternoons. My body still craves fresh, light meals, and that is what I'm feeding it. These Veggie Summer Rolls are the perfect option for such a meal. They are easy to assemble and require no cooking. Use my recipe as a guideline and feel free to be creative with your favorite veggie filling.

Veggie Summer Rolls
(makes about 12)

1 head butter lettuce , chopped
2 medium carrots, spiralized, or cut into match sticks
1 cucumber, spiralized, or sliced thin
1 avocado, sliced thin
1 bunch of glass noodles
Cilantro
Rice paper spring roll wrappers (I used brown rice paper)

Soak glass noodles in hot water for 10 minutes or until soft. Once soft drain and set aside.
Place spring roll wrapper in warm water until it becomes soft (about 10 seconds or so). Remove wrapper and place on your work surface. I used a paper towel under my wrappers and lightly blotted any additional water on top of wrapper so they did not become too wet for rolling.
Place your veggies and glass noodles on your wrapper and fold bottom portion of the wrapper over the veggies. Follow this with a full roll. Then fold in left and right side, and roll toward top of wrapper until you reach the end of wrapper.
Let stand for a few minutes before eating.
Serve with your favorite sauce for dipping. My peanut dressing is my top pick and the recipe can be found here http://www.naturallynourished.net/blog/category/sauces-dressings

Note: Try to keep your summer rolls for being stacked on one another as the rice paper can be sticky and cause the rolls to tear. These are great for lunch the next day and wrapping them individually in parchment paper will prevent sticking.

Farro filled Eggplant

8/7/2015

Farro is not a grain I grew up eating, but is one that I certainly love now. It is high in fiber and contains more protein than quinoa. While farro does contain gluten, it is a low gluten grain, which I appreciate as I try to limit my gluten intake. Farro has a relatively mild flavor, which combines nicely with the sundried tomatoes, spinach and eggplant in this recipe. If you haven't given farro a try yet, this recipe is a great place to start!

Farro Filled Eggplant

1 Eggplant
1 shallot, diced
2 cloves garlic, minced
1 Tablespoon grapeseed oil
1/4 cup sundried tomatoes, julienned
1 cup uncooked farro
3 cups vegetable stock (may need to add more)
5 oz fresh spinach, chopped
1 Tablespoon fresh basil, chopped
pinch of salt
Optional freshly grated parmesan cheese

Preheat oven to 375
If your sundried tomatoes are not packed in oil, soak them in hot water for 5 minutes. Drain once soaked.
In a large skillet, heat oil over medium heat. Saute shallots for about 3 minutes. Add garlic and cook for about 2 minutes more.
Add farro to the pan and cook for about 1 minute, allowing the farro to get toasty.
Add sundried tomatoes and vegetable stock to the pan. Stir well, cover, and reduce heat to low. Let the farro cook for about 40-45 minutes. You may need to add more stock to allow the farro to get tender.
While farro is cooking, cut eggplant lengthwise. Scoop out the inside of the eggplant leaving about a 1/4. Chop the eggplant that you removed.
Once farro is tender, add spinach, basil, and eggplant. Stir well. Allow basil and spinach to wilt and remove from heat. Add salt to taste. Note: adding eggplant at this point will allow it to cook in the oven without getting mushy.
Spoon mixture into the eggplant "shells." Place in oven and bake for 20-25 minutes.
If using cheese, sprinkle on top of eggplant and allow it to melt a few minutes before removing from the oven

Thai Coconut Curry Quinoa Stuffed Peppers

7/30/2015

Confession, I am not a big fan of bell peppers. Because they look so pretty and are so vibrant in color, I was determined to stuff them with a filling so tasty that I would actually enjoy eating the pepper. I must say, I am quite impressed with the results of my efforts. Plus, I think the coconut curry quinoa is a nice variation from traditional southwestern inspired flavors you commonly see peppers stuffed with.

Thai Coconut Curry Quinoa Stuffed Peppers

For the quinoa:

½ c quinoa
1 cup coconut milk

For the filling:

4 bell peppers, washed and cored
2 Tablespoons coconut oil
1 shallot, diced

2 cloves garlic, minced
About ½ Tablespoon fresh ginger, minced
1 cup coconut milk
1 Tablespoon red curry paste
½ Tablespoon saracha (adjust to taste)
1 Tablespoon lime juice
1 cup peas and carrots
½ cup fresh green beans, broken into small pieces and blanched
1 cup fresh spinach, chopped

After rinsing quinoa, prepare according to package instructions, using the coconut milk in place of water. Set aside once cooked.
In a large skillet, melt coconut oil over medium heat. Saute shallot for three minutes. Add garlic and ginger and cook for about 2 minutes more.
Add coconut milk, curry paste and saracha. Mix well until well combined. Allow mixture to come to a boil.
Add peas and carrots and fresh green beans. Turn heat to medium low and cook for about 5 minutes.
Reduce heat to low and add in the prepared quinoa and spinach. Mix well and allow spinach to wilt.
Remove mixture from heat and add the lime juice, stirring to evenly distribute.
Fill the peppers with the mixture and bake at 350 degrees covered for 30 minutes. Remove cover and bake for an additional 15 minutes or until peppers are soft.

Southwestern Stuffed Sweet Potatoes

6/12/2015

My Southwestern Stuffed Sweet Potatoes might be my new favorite way to eat sweet potatoes. These guys are full of flavor and lots of healthy benefits. Treat yourself to this delicious meal today!

2 lg sweet potatoes or 4 on the smaller side
1 T grape seed oil
1 cup black beans, prepared
1 cup quinoa, prepared
1 bunch of kale, stems removed and chopped
1 small yellow onion, chopped
2 cloves garlic, minced
1 T chili powder
1 T cumin
1/2 T oregano
dash cayenne
dash crushed red pepper
salt to taste if needed

1) Preheat oven to 425. Wrap washed sweet potatoes in aluminum foil and place on baking sheet. Bake for about an hour (times will vary depending size of potatoes). Once potatoes are done remove from oven, unwrap, and allow them to cool until they are cool enough to handle. Cut an oval out of the top of the potato and remove that skin exposing the inside of the potato's flesh. Using a spoon gently scoop out potato, leaving about a 1/4 of an inch of potato to help skin maintain shape. Place removed potato in a bowl and set a aside.

2) Heat grape seed oil in a large saute pan over medium heat. Once hot add onion and cook until they begin to soften. Add garlic and cook for about 1 minute more.

3) Add kale and stir well. Cook until it just begins to wilt.

4) Add sweet potatoes and all spices. Stir well to combine.

5) Add quinoa and beans. Gently fold them into potato mixture being careful not to mash up the beans too much. Once well combined, remove pan from heat.

6) Fill the potato 'shell' with the mixture. Place stuffed potatoes back in oven set at 350 and heat for about 10-15 minutes.

Stuffed Zucchini Boats

5/22/2015

My stuffed zucchini boats were created as an outcome of needing to use up miscellaneous items while cleaning out my refrigerator. I must say, the results are brilliant! These little guys are packed full of plant protein, fiber, and delicious flavors. Plus they are easy to make!

To prep the zucchini boat, first cut the zucchini in half, lengthwise. Then using a spoon, gently scoop out the center and reserve for the filling. Leave about 1/2 an inch from each end to create the 'boat'.

I used a grain mixture of quinoa, millet, and buckwheat, which I am really loving right now. Not only is this mix gluten free, but it is full of protein and other nutrients. If you cannot find a blend like this, feel free to substitute any of the grains listed.

Stuffed Zucchini Boats

3 zucchini, prepped as mentioned above with reserved center chopped
1 Tablespoon grapeseed oil
1/2 an onion, chopped
1 clove garlic, minced
1/2 a tomato, diced
1/4 cup sundried tomatoes (if using tomatoes not packed in oil, soak in hot water for 5 minutes to soften)
1/2 cup vegetable broth
1 cup lentils, prepared
1 cup of grain mixture (or grain of choice), prepared
1/2 Tablespoon Italian seasoning
crushed red pepper to taste (optional)
salt & pepper to taste
pesto to top (my vegan & nut-free pesto was delicious with this!)

Preheat oven to 350 degrees
In a large saute pan heat grapeseed oil over medium heat. Once hot add onion and cook for about 2 minutes. Then add garlic and cook for about 1 minute more.
Add in fresh tomatoe, sundried tomatoes, and chopped zucchini. Cook for about 2 minutes.
Mix in your vegetable broth, grains and lentils and stir well to combine.
Add in your seasonings and give filling another good stir.
Fill your zucchini boats and bake for about 15-20 minutes
Top with pesto and enjoy!

Pineapple & Veggie Stir Fried Amaranth

5/12/2015

Similar to millet, amaranth is actually a seed and often called a grain. It is a powerhouse of nutrients including high protein, high lysine, good source of minerals such as calcium, iron, phosphorous and more. Another great benefit is amaranth is gluten free!

Amaranth is not something that grew up eating. In fact, it wasn't until a few years ago that I actually had it for the first time. Most often I've seen amaranth in cereal, muffins, pancakes, and other breads, but I was determined to use it in a different way. That's how this stir fried amaranth recipe was created.

Pineapple & Veggie Stir Fried Amaranth
(makes 5-6 servings)

1 cup amaranth
1¾ cups vegetable broth or water
2 Tablespoons coconut oil

2 cloves garlic, minced
1 inch piece of fresh ginger, minced
3 green onions, chopped
1 cup frozen green peas

1 ½ -2 cups broccoli, chopped
2 cups chard, chopped & stems removed
¾ cup fresh pineapple, cut into bite sized pieces
1-2 carrots, spiralized or grated
¼ cup cashews coarsely chopped
Crushed red pepper to taste
2 Tablespoons tamari
Fresh cilantro for garnish

In a saucepan, bring vegetable broth (or water) and amaranth to a boil. Once boiling, reduce heat to a simmer and cover. Cook for about 25 minutes or until liquid has been absorbed.
In a large wok, heat coconut oil over medium heat. Once hot add garlic, ginger, and green onions. Cook for about 2 minutes, stirring continually.
Add broccoli and carrots to the wok and stir to combine. Cover wok for 2 minutes or so allowing the veggies to steam.
Remove lid from wok and give the veggies a good stir. Add pineapple, cashews, and chard. Continue stirring and cooking until the chard just beings to wilt.
Add in the amaranth and stir to combine. The add crushed red pepper (if using) and tamari and stir once more.
Cook mixture a couple more minutes to allow all liquid to be absorbed and amaranth a chance to brown slightly.
Place in serving bowls and top with cilantro and additional green onions if you like

Please note:

You can use regular soy sauce if you do not have tamari. Keep in mind soy sauce is not gluten free
I had rainbow chard on hand but other greens such as kale or spinach would be a fine substitute.
I did let my peas thaw slightly but they can be used straight from the freezer