Thai Vegetable & Tofu Curry

A classic curry is one of my all time favorite meals- it is flavorful, filling, and nutritious. This Thai cuisine-inspired curry is packed with tasty vegetables, tofu, and aromatic spices.  Enjoy!

Makes 4-5 servings

Ingredients:

• 1 14 oz block of firm tofu
• 2 Tbsp of olive oil, divided
• salt and pepper
• 1 yellow onion, chopped
• 1 zucchini, chopped
• 1 russet potato, peeled + cubed
• 1/2 of a red bell pepper, chopped
• 2 cups of chopped broccoli
• 1.5 Tbsp of yellow curry paste (if you are sensitive to spicy, only use 1 Tbsp)
• 1/2 tsp of turmeric
• 2 cans of coconut milk
• 1 Tbsp of soy sauce
• 1 Tbsp of honey
• Juice of 1/2 a lime
• 1/4 cup of chopped fresh cilantro
• Optional toppings: chopped cashews and fresh cilantro

Instructions:

1. In a large wok, fry the tofu in 1 Tbsp of olive oil. Add some salt and pepper for flavor. Once it is cooked and golden, remove the tofu from the wok and set aside in a separate container.
2. In the same wok, sauté the onion in 1 Tbsp of olive oil. After 3-4 minutes, add the zucchini, potatoes, red pepper, and broccoli. Cook for about 7 minutes until the vegetables are tender.
3. Add the curry paste until it is evenly distributed into the veggies. Then add the coconut milk, cilantro, turmeric, soy sauce, lime juice, and honey.
4. Bring to a boil. Once boiled, cover and simmer for 10 minutes.
5. Add the tofu to the wok. Simmer for an additional 10 minutes.
6. Serve this curry on top of some basmati rice and top it with freshly chopped cilantro and chopped cashews.

Benefits of this recipe:

-Tofu contains a very small amount of fat, but a large amount of protein. Tofu lowers cholesterol levels, is beneficial for kidney health, and has an excellent source of iron. It also helps in strengthening bones and improves metabolic rate.

-Broccoli aids in digestion, prevents chronic diseases, protects liver health, boosts brain health, reduces allergies, contains anti-aging properties, and improves metabolism.

-Bell pepper can help reduce the risk of cancer and heart disease, supports healthy eyes, improves immunity, helps maintain good mental health, and keeps your skin glowing and healthy.

The information on the benefits of the ingredients was researched from http://www.draxe.com and http://www.organicfacts.net

 

Autumn Vegetable Couscous

I am very excited for autumn to begin! That excitement motivated me to create this autumn vegetable couscous. This couscous dish is filled with hearty vegetables seasoned with fragrant fresh herbs, sweet gala apple chunks, and chopped walnuts. Enjoy!

Preparation + Cook time= 45 minutes

Ingredients:

• 1 head of cauliflower, chopped small
• 1 large yam/sweet potato, chopped small
• 3 Tbsp of olive oil, divided
• 1 Tbsp of fresh rosemary, finely chopped
• 2 Tbsp of maple syrup
• 1 1/4 cup of uncooked couscous
• Juice of 1 lemon
• 1/4 tsp of minced garlic
• 1/2 cup of fresh parsley, chopped
• 3/4 cup of chopped gala apple
• 1/2 cup of chopped walnuts
• salt and pepper to taste

Instructions:

1. Preheat the oven to 425 degrees Fahrenheit.
2. Get out two roasting pans. Put the chopped cauliflower in one of the roasting pans. Cover with 1 Tbsp of olive oil, the fresh rosemary, and a dash of salt and pepper. Put the chopped yams in the other roasting pan. Cover the yams with 1 Tbsp of olive oil, 1 Tbsp of maple syrup, and a dash of salt and pepper. Put both pans in the oven and bake for 30 minutes. The vegetables should be tender.
3. In the meantime, cook 1 1/4 cups of couscous in about 1 1/2 cups of water. When fully cooked, drain the water and set aside.
4. Make the dressing in a small bowl. Whisk together the lemon juice, 1 Tbsp of olive oil, 1/4 tsp of minced garlic, 1/2 cup of chopped parsley, and 1 Tbsp of maple syrup.
5. Once the vegetables and the couscous are done cooking, mix together the roasted veggies, couscous, dressing, chopped apples, and chopped walnuts. Top with more fresh parsley as garnish.

 

 

Benefits of this recipe:

-Sweet potatoes are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Cauliflower helps lower cancer risk, fights inflammation, decreases risk of heart disease, provides high levels of vitamins and minerals, improves digestion and detoxification, helps balance hormones, and preserves eye health.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Thai Pineapple Fried Rice

This fried rice dish is easy to prepare and delicious to eat. Feel free to throw in your favorite protein source, such as chickpeas. Enjoy!

Preparation + Cook Time: 40 minutes

Ingredients:

• 1 cup of uncooked basmati rice
• 1 1/2 cups of diced onion
• 1/2 tsp of minced garlic
• 1 red bell pepper, chopped
• 1 1/2 cups of chopped carrots
• 1 cup of chopped fresh green beans
• 1/2 cup of chopped green onion
• 1 tsp of fresh minced ginger
• 3 Tbsp of olive oil (divided)
• 1 Tbsp + 1 tsp of soy sauce
• 1/4 cup of fresh chopped cilantro
• 1/4 tsp pepper
• 1/3 cup of chopped cashews
• 1 tsp curry powder
• 1 1/2 cups of chopped pineapple
• 1 Tbsp lime juice
• 1 Tbsp Sesame Seeds

Instructions:

1. Cook the rice in 2 cups of water and prepare according to package. Once cooked, transfer to a bowl and let it cool in the fridge for at least an hour.
2. Prepare all of the veggies- wash and chop everything and have them ready for stir frying.
3. Heat 2 Tbsp of olive oil in a large wok. Add the onion and garlic and sauté until lightly browned. Next, add the carrots, red pepper, green beans, green onion, and ginger to the wok. Sauté for about 10 minutes until all the vegetables are tender.
4. Add the chilled basmati rice to the wok along with 1 Tbsp + 1 tsp of soy sauce and 1 Tbsp of olive oil to prevent the rice from sticking.
5. Stir in the 1 tsp of curry powder, 1/4 tsp of pepper, 1 Tbsp of lime juice and 1/4 cup of fresh chopped cilantro. Keep the wok on low for 3-4 minutes so that the rice can absorb all of the flavors. If the rice starts to stick to the bottom, add a little bit of water.
6. Finally, add the pineapple, cashews, and sesame seeds to the wok and stir until thoroughly mixed.
7. Serve up and enjoy!

Benefits of this recipe:

-Pineapple boosts immune system, improves digestion, improves fertility, supports heart health, helps mental health, reduces inflammation, and prevents asthma.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Green beans can help control diabetes, boosts immunity, helps improve bone health, and reduces the risk of cardiovascular disease.

-Bell pepper can help reduce the risk of cancer and heart disease, supports healthy eyes, improves immunity, helps maintain good mental health, and keeps your skin glowing and healthy.

The information on the benefits of the ingredients was researched from http://www.draxe.com, http://www.organicfacts.com and http://www.realfoodforlife.com

Roasted Vegetable Abundance Pasta

This delicious pasta dish is loaded with an abundance of healthy veggies and flavorful herbs. Feel free to add whatever vegetables you prefer. Enjoy!

Makes 4-5 Servings as a main course

Preparation + Cook Time: 60 minutes

Ingredients:

• 3 1/2 C Uncooked Pasta of your choice (I used Cybele’s Gluten Free Rotini)
• 1 C Marina Sauce of your choice
• 3/4 C Leeks, chopped
• 1/2 C Golden Beets, chopped
• 1 1/2 C Carrots, chopped
• 1 C Zucchini, chopped
• 1/2 C Asparagus, chopped
• 4 C Cauliflower, chopped
• 3 Tbsp Olive Oil
• 1 tsp Minced Garlic
• Salt and Pepper to taste
• 1/2 C Fresh Parsley, roughly chopped
• 1/2 C Fresh Basil, roughly chopped
• 4 C Kale, chopped
• Juice of 1/2 a Lemon + 1/4 tsp lemon zest
• Optional: Hemp Seeds for Garnish

Instructions:

1. Preheat the oven to 350 degrees Farenheit.
2. Chop all of your vegetables. Line 2 baking trays with aluminum foil. Separate the leeks, golden beets, carrots, zucchini, asparagus, and cauliflower onto the baking trays.
3. In a small bowl, combine 3 Tbsp olive oil, 1 tsp minced garlic, and salt & pepper to taste. Drizzle the olive oil mixture on top of the veggies. Now sprinkle the chopped parsley and basil on the veggies. Put the trays in the oven and roast for 30 minutes. 
4. Next, cook your pasta. Add the pasta to a large pot of boiling water and cook until ready. Drain the water from the pot. Add the marina sauce to the pasta and stir until fully combined. Add the roasted vegetables. Slowly stir in the 4 C of Kale and cook until it wilts. Add the juice of 1/2 a lemon plus 1/4 tsp of lemon zest.
5. Serve your pasta into pasta bowls and sprinkle hemp seeds on top for some extra protein.

Benefits of this recipe:

-Zucchini is a good source of energizing B vitamins, has anti-inflammatory properties that can benefit heart health, can help control diabetes, helps improve digestion, and help can balance the thyroid.

-Cauliflower helps lower cancer risk, fights inflammation, decreases risk of heart disease, provides high levels of vitamins and minerals, improves digestion and detoxification, helps balance hormones, and preserves eye health.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Kale is among the most nutrient dense foods on the planet! It is loaded with antioxidants and vitamin C, can help lower cholesterol, and protects eye health. There are also numerous cancer-fighting substances in kale.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Chana Masala with Green Chile Rice

One of my favorite meals to eat is a tasty curry with a side of rice! This chana masala recipe is rich in flavor with a savory tomato-based sauce. The green chile rice is the perfect compliment to the curry. Enjoy!

For the Green Chile Rice

Ingredients:

• 1/2 C Yellow Onion
• 1 C Packed Spinach
• 1 C Packed Cilantro
• 2 T Olive Oil
• 1/2 t Minced Garlic
• 1/2 t Salt
• 1/2 t Black Pepper
• 1/2 C Mild Green Chile (I used mine out of a can from the brand Ortega)
• 1 C Long Grain White Basmati Rice
• 2 C Water

Instructions:

1. Combine all of the ingredients in a blender or food processor except for the rice and water. Blend until liquified. Set aside.
2. Combine the rice and water in a medium sized pot. Pour in the mixture from the blender. Bring to a boil. Simmer for 15 minutes until cooked. Set aside. 

For the Chana Masala

Ingredients:

• 1 1/2 C Yellow Onion
• 1/2 t Minced Garlic
• 1 T Olive Oil
• 1/4 C Mild Green Chiles
• 1 T Garam Masala
• 1 t Grated Ginger
• 1/4 t Salt
• 2 Cans of Diced Tomatoes and their juices (this equals 30 oz.)
• 2 Cans of Chickpeas, drained (this equals 30 oz.)
• 1 Can of Coconut Milk
• 1/2 C Fresh Cilantro, chopped

Instructions:

1. Heat 1 T of Olive Oil in a wok. Add the onion and garlic and sauté until cooked.
2. Add the green chiles and ginger and cook for 3-4 minutes.
3. Add in the garam masala and salt. Stir to combine. Cook for 1-2 minutes until it becomes fragrant.
4. Add in the diced tomatoes and chickpeas. Cook for 2-3 minutes.
5. Add the can of coconut milk. Stir. Turn the wok to low, put the lid on, and simmer for 20 minutes.
6. Stir in the fresh cilantro.
7. Serve in bowls with a scoop of Green Chile Rice and a scoop of Garam Masala. 

A few of the many benefits of this recipe:

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Spinach aids in detoxifying the body and supporting liver function. It is a great source of fiber, boosts immunity, preserves skin health, and defends against heart disease.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Mediterranean Bowl with Baked Falafel

Mediterranean cuisine is one of my favorites! It’s fresh, flavorful, and healthy. This mediterranean bowl is centered around crispy, baked falafel paired with a delicious tomato-cucumber salad, lemony quinoa with lentils, fresh vegetables, and a creamy tahini dressing to tie all of the flavors together. I experimented with my falafel recipe several times until I felt like I made the perfect baked falafel. This makes a great dinner or lunch. Enjoy!

Preparation + Cook Time: 80 minutes

Makes about 6-7 servings

For the Falafel

Ingredients:

• 1 16 oz Can of Chickpeas, drained
• 1/2 C Raw Walnuts
• 2 T Chickpea Flour
• 2 T Tahini
• 1 C Fresh Parsley
• 1 C Fresh Cilantro
• 1/2 t Minced Garlic
• Salt and Pepper to taste
• 1 1/2 t Cumin
• 1 t Coriander
• Juice of 1/2 a fresh lemon
• 1 T Water
• 1/2 t Baking Soda
• 1 T Olive Oil
• 1/3 C White Onion, chopped

Instructions:

1. Preheat oven to 375 Degrees F.
2. Put all ingredients in a food processor and blend until completely blended.
3. Line a baking sheet with parchment paper. Scoop a large tablespoon of the batter onto the baking sheet and smooth into a ball shape. Continue doing this until all the batter is used. It should come out to about 15 falafels.
4. Bake for 35 minutes.

For the Bowl

Lemony Quinoa and Lentils Ingredients:

• 1/2 C Uncooked Mixed Lentils (I use Sadaf Brand)
• 1 C Uncooked Quinoa
• Juice of 1/2 a lemon
• Salt and Pepper to taste
• 1/2 t Cumin

Tomato-Cucumber Salad Ingredients:

• 3 Roma Tomatoes, chopped
• 1/2 a Large Cucumber, chopped
• 1/3 C Diced Red Onions
• 1/4 C Fresh Mint, chopped
• 1 T Olive Oil
• Salt and Pepper to taste
• 2 T Apple Cider Vinegar
• Juice of 1/2 a lemon

Creamy Tahini Dressing Ingredients:

• 4 T Tahini
• 6 T Olive Oil
• Juice of 1 lemon
• 1 t Minced Garlic
• 1/4 t Salt
• 1/4 t Pepper
• 2 t Dried Parsley
• 2 t Apple Cider Vinegar

Bowl add-ins:

• Mixed greens (spinach, lettuce, etc.)
• Sliced Radishes
• Hummus

Instructions:

1. Cook lentils in 1 1/2 C Water. Bring to a rolling boil. Once boiled, simmer for 25 minutes until the lentils are fully cooked.
2. In a separate pot, cook the quinoa in 2 C Water. Bring to a rolling boil. Once boiled, simmer for 15 minutes until the quinoa is fully cooked.
3. Once the quinoa and lentils are fully cooked, mix them together. Add the juice of 1/2 a lemon juice, 1 t Cumin, and salt and pepper to taste. Set aside.
4. In a bowl, mix together all of the ingredients for the tomato-cucumber salad. Set aside.
5. In a small bowl, whisk together all of the ingredients for the dressing. Set aside.
6. Prepare your bowls! Start with a layer of a handful of mixed greens. Top it with a scoop of the lemony quinoa and lentils, a scoop of the tomato-cucumber salad, a couple of falafels, a Tablespoon of hummus, and some sliced radishes. Drizzle some creamy tahini dressing over the top.

A few of the many benefits of this recipe:

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

-Parsley relieves bloating, helps reduce bad breath, is a good source of bone-protecting vitamin K, helps balance hormones, and contains immune-boosting Vitamin C.

-Cilantro rids the body of heavy metals, lowers anxiety, improves sleep, lowers blood sugar levels, prevents urinary tract infections, protects against food poisoning. and supports a healthy menstrual function.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

 

 

Fruity & Fresh Thai Summer Salad

This salad is inspired by the tasty flavors of Thai cuisine. The fresh mango and pineapple make this dish refreshing and juicy. Enjoy this salad as a perfect light dinner for a warm summer’s night.

Preparation + Cook Time: 40 minutes

Makes about 6-7 servings

Salad Ingredients:

• 1 C Uncooked Quinoa
• 3 C Red Cabbage, shredded
• 3 C Chinese Cabbage, shredded
• 1 C Carrots, shredded
• 1 can of Organic Corn
• 1 C Fresh Diced Pineapple
• 1 C Fresh Diced Mango
• 1/3 C Roasted Cashews, chopped
• 2 tsp Finely Grated Lemongrass
• 1/4 C Fresh Cilantro, chopped
• 1/2 C Fresh Basil Leaves, chopped
• 1/2 C Mint Leaves, chopped
• 2 Green Onions, chopped

Dressing Ingredients:

• 3 T Olive Oil
• 3 T Apple Cider Vinegar
• 2 T Tamari or Soy Sauce
• 2 T Honey
• 2 t Fresh Ginger, grated
• 1 T Orange Juice
• 1/4 t Black Pepper
• 1/4 t Galic, minced

Instructions:

1. Cook the 1 C of quinoa in 2 C of water. Bring to a boil. Turn to a simmer for about 15 minutes until the quinoa is cooked. Let it cool and set aside.
2. In a large bowl, combine all of the “salad ingredients” and stir until evenly mixed.
3. In a separate container, mix all of the “dressing ingredients” with a whisk. Pour the dressing over the salad ingredients and mix evenly with a wooden spoon. Serve up!

Benefits of this recipe:

-Quinoa is loaded with Potassium and Magnesium which supports a healthy heart. Eating quinoa also supports bone health, a healthy digestive system, and contains disease-fighting antioxidants.

-Cabbage boosts the immune system, fights inflammation and arthritis, reduces osteoporosis risk, and promotes a healthy gut.

-Mango lowers cholesterol, clears the skin, helps eye health, alkalizes the whole body, helps with diabetes, boosts immune system and improves digestion.

-Pineapple boosts immune system, improves digestion, improves fertility, supports heart health, helps mental health, reduces inflammation, and prevents asthma.

The information on the benefits of the ingredients was researched from http://www.draxe.com and http://www.realfoodforlife.com

Curry Spiced Quinoa with Roasted Cauliflower

I love anything with a curry flavor…and this dish definitely has that! This is a satisfying dish packed with the rich flavors of curried quinoa, garam masala-spiced cauliflower, and fresh vegetables and herbs. A bowl of this dish makes a great lunch or a delicious dinner side dish. Enjoy!

Preparation + Cook Time: 75 minutes

Makes about 5-6 servings

Ingredients:

• 1/2 C Green Lentils (uncooked)
• 1 Head of Cauliflower
• 3 T Olive Oil (divided)
• 2 t Garam Masala
• Dash of Salt and Pepper
• 1/2 Yellow Onion, diced
• 1/4 t Minced Garlic
• 1 Red Bell Pepper, chopped
• 1 t Coriander Powder
• 2 t Curry Powder
• 1 C Uncooked Quinoa
• 1 C Canned Coconut Milk
• 1 C Water
• 1/2 C Fresh Cilantro, chopped
• Juice of 1/2 a Lime
• 1/4 C Chopped Cashews

Instructions:

1. Preheat oven to 400 degrees F.
2. Chop the cauliflower into small, bite-sized peices. Line a baking sheet with aluminum foil. Transfer the chopped cauliflower onto the baking sheet. Drizzle with 2 T olive oil, 2 t garam masala, and a dash of salt and pepper. Stir evenly so everything is combined. Bake for 30 minutes.
3. In a medium sized pot, combine the lentils with 1.5 C of water. Bring to a boil. Once boiled, turn to a simmer for 25 minutes until cooked. Set aside.
4. In another medium sized pot, combine 1 C of uncooked quinoa with 1 C canned coconut milk and 1 C of water. Bring to a boil. Simmer for 15-20 minutes until cooked.
5. Heat a skillet on medium. Saute the diced onion in 1 T Olive Oil. Add the garlic and chopped red pepper and cook until browned.
6. Stir in the 1 t coriander powder, 2 t curry powder, and salt and pepper to taste.
7. Now, add the roasted cauliflower, quinoa, and lentils into the skillet. Stir to combine. Add the 1/2 C fresh chopped cilantro, juice of 1/2 a lime, and the 1/4 C chopped cashews. Stir everything and heat for 5 minutes to cook all of the flavors together. Serve up!

Benefits of this recipe:

-Quinoa is loaded with Potassium and Magnesium which supports a healthy heart. Eating quinoa also supports bone health, a healthy digestive system, and contains disease-fighting antioxidants.

-Lentils can help lower cholesterol, are high in protein, good for digestive health, and beneficial for heart health.

-Cauliflower helps lower cancer risk, fights inflammation, decreases risk of heart disease, provides high levels of vitamins and minerals, improves digestion and detoxification, helps balance hormones, and preserves eye health.

The information on the benefits of the ingredients was researched from http://www.draxe.com