Category Archives: Meatless Monday

Cauliflower Pizza Crust

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Cauliflower Pizza Crust

Try this healthy take on pizza crust and top it with your favorite (meatless) toppings for an easy Meatless Monday meal!

Ingredients

  • 1 cup cauliflower, riced and cooked
  • 1 egg, beaten
  • 1 cup shredded cheese
  • 1/2 tsp crushed garlic
  • 1/2 tsp oregano
  • 1/2 tsp garlic salt
  • Olive oil (optional)

Instructions:

Grind the cauliflower in the food processor.  You can also use a cheese grater if you don’t have a food processor.  Place the riced cauliflower in a microwave safe bowl and add  about 1/4 cup water. Microwave the cauliflower for about 6-8 minutes.

Once the cauliflower is cooked, be sure to squeeze out any excess water by wringing the cauliflower out in a towel. The drier the cauliflower, the more “crust-like” your cauliflower pizza crust will turn out. In a bowl, add the cauliflower, cheese, and egg and stir together.  Add the oregano, garlic, and garlic salt. Transfer to the cookie sheet, and shape into a 9-inch circle. You can also brush the crust with olive oil to help it brown in the oven. Bake at 450 degrees for 15-25 minutes, until the crust is browned and cooked through the middle.

Remove the crust from the oven and top with your favorite pizza toppings. Pop the pizza back in the oven for about 5 minutes under the broiler to melt the cheese. Make sure all toppings have been pre-cooked.

 

Peanut Quinoa Stuffed Tomatoes

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4 Servings
  • ¾ cup tri-color quinoa, rinsed under cold running water
  • 8 medium tomatoes
  • 1 tablespoon extra virgin olive oil
  • 1 medium red onion, finely chopped
  • 4 garlic cloves, minced
  • 1 teaspoon chopped thyme
  • 1 teaspoon ground coriander
  • 1 medium red bell pepper, cut into ¼ inch dice
  • ¾ cup fresh or frozen and thawed corn kernels
  • 1 ½ ounces lightly salted dry roasted peanuts, coarsely chopped
  • ¼ cup Pecorino Romano cheese
  • 2 tablespoons orange juice
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
INSTRUCTIONS

1. Cook the quinoa according to package directions. Transfer to a bowl and cool until ready to use.

2. Meanwhile, cut a thin slice off the tops of the tomatoes. Use a spoon to carefully scoop out the tomato pulp while leaving the shells intact. Discard the pulp and pat the inside of the tomatoes dry with a paper towel.

3. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, garlic, thyme and coriander. Cook, stirring occasionally, until starting to soften, 1-2 minutes. Add the bell pepper and corn. Cook until tender, 3-4 minutes. Add to the quinoa. Stir in the peanuts, cheese, orange juice, salt and pepper.

4. Spoon the mixture evenly into each tomato shell, mounding (but not patting down) as necessary.

oldwayspt.org/recipes/tomatoes-stuffed-peanut-quinoa

Zucchini Frittata

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  • 5 eggs
  • freshly ground or cracked black pepper
  • 1 large zucchini, grated
  • 3/4 lb  peeled and grated carrot, sweet potato or pumpkin
  • 1½ cups drained canned corn kernels or frozen peas
  • 1 medium brown onion, peeled and diced
  • 2 teaspoons dried mixed herbs
  • ¾ cup wholemeal self-raising flour
  • 1 cup reduced-fat grated cheddar cheese
  • olive or canola oil spray
  • 3 large tomatoes, thinly sliced (optional)
  • green side salad, to serve
  1. Preheat oven to 200°C or approx 375 degrees F.
  2. Whisk eggs in a medium jug, season with black pepper and set aside.
  3. In a large bowl combine remaining ingredients except tomato. Add eggs and stir mixture until well combined.
  4. Spray a large baking dish with oil. Pour in zucchini mix and flatten with a spoon. Cover with tomato slices arranged in a single layer.
  5. Bake for 40-45 minutes or until firm and golden brown.
  6. Rest in the pan for 10 minutes before cutting into 6 slices.
  7. Serve with a green side salad.

    Hint

    Serve hot or cold, a healthy favorite for toddlers, children and adults alike. Great to take on a picnic, served as a finger food cut into small squares.

healthier.qld.gov.au/food/recipes/zucchini-slice

Vegan Stuffed Baked Potatoes

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Stuffed Baked Potatoes

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Stuffed Baked Potatoes Recipe

Stuffed potatoes usually rely on butter, sour cream, bacon or cheese. Without the saturated fats, these are simple, satisfying, and completely delicious.

What You’ll Need

2 large Russet or Yukon Gold potatoes, about 8-ounce each

⅓ cup non-dairy milk, plain, unsweetened

4 Tbsp oil-free hummus

1 cup cooked vegetables, chopped (onions, broccoli, cauliflower, etc.)

½ tsp hot sauce

½ tsp pepper and salt (optional)

 Preheat oven to 375 degrees F. Prepare potatoes for baking by washing well, and poking several times with a fork or knife for steam to escape during baking.

2 Bake for approximately one hour, or until fork tender. Remove from oven and allow to rest until cool enough to touch. Slice potatoes lengthwise.

3 Scoop insides of potatoes into a bowl, being careful not to tear the skins. Leave a small rim of potato intact for support.

4 Lay the hollowed out potato shells on a baking sheet.

5 Mash the potato flesh in a bowl along with the remaining ingredients, combining thoroughly. Spoon mixture back into the potato shells evenly until each half is rounded and almost overflowing. Pop them back into the oven, and bake until heated all the way through, approximately 15 minutes. Remove from oven, and serve immediately.

https://nutritionstudies.org/recipes/sides/stuffed-baked-potatoes/

Fresh and Light Veggie Pad Thai

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Author: Sonja Goedkoop, MSPH, RD
This versatile one-pot packs plenty of vegetables, plant protein, whole grains and flavorful herbs. Pad Thai may look daunting, but you can use any vegetables you have on hand and it takes just 15 minutes to cook. Restaurant versions use fried rice and heavy sauce. This healthy homemade recipe tastes better and isn’t overly oily. Try this for your family’s next Meatless Monday dinner or prep lunches for the whole week.

Ingredients:
Pad Thai:
8 ounces dried wide, flat rice noodles (preferably brown rice noodles)
1 Tbsp olive, sesame, or canola oil (divided)
8 oz extra firm tofu, drained and cut into ½ inch cubes
2 large eggs
1/2 yellow onion, chopped
3 cloves garlic, minced
1 head of broccoli, cut into small florets
1 zucchini, spiralized (or sliced into thin, long strips)
1 cup snap peas
2 carrots, grated
1 cup mung bean sprouts

Sauce:

  • 1 Tbsp fish sauce
  • 2 Tbsp rice vinegar
  • 1 Tbsp reduced sodium soy sauce or tamari (gluten-free)
  • 1 Tbsp honey (or sub another sweetener)
  • 1/4 cup lime juice (juice of 1-2 limes)

Garnishes:

  • 2 Tbsp peanuts, chopped
  • Lime wedges

Directions
1. Prepare the sauce by whisking together all the sauce ingredients in a small bowl and set aside.
2. Next, prepare the noodles according to package instructions. For most rice noodles: bring a pot of water to a boil, remove from heat let
the noodles soak in the hot water until just al dente (about 10 minutes). Drain and set noodles aside.
3. Heat 1/2 of the oil over medium-high heat.
4. Saute tofu about 3 minutes, or until just getting golden brown. Rotate the pieces to get a golden color on all sides. Move it to the edge of
the pan.
5. Crack eggs into the pan, saute with spatula to break yolk and scramble until just cooked through (about 1 min). Set the egg and tofu
aside on a plate for a later step.
6. Add the remaining oil to the pan and add the onion and garlic. Saute 1-2 minutes, or until just translucent. Optional: add a pinch of red
chili flakes for extra heat.
7. Saute the rest of your vegetables until they are just fork-tender and still bright in color, about 3 minutes.
8. Add the noodles, sauce, and tofu/egg mixture to the pan. Gently mix everything together so the flavors combine and the noodles can
soak up the sauce. Add most of the herbs and bean sprouts (reserve a handful for garnish).
9. Serve with a topping of fresh herbs, the remaining bean sprouts, lime wedges, and a sprinkle of peanut

Makes 4 servings. (1.5 – 2 cups per person)

Per Serving: 420 calories, 10 g total fat (3 g saturated fat), 66 g carbohydrate, 18 g protein, 9 g dietary fiber, 620 mg sodium.

Prep Time: 30 minutes

Cook Time: 15 minute

http://www.aicr.org/health-e-recipes/2018/fresh-and-light-veggie-pad-thai.html

 

Cheesy Cashew Quesadillas

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This “cheesy” quesadilla recipe will solve all your vegan quesadilla-making troubles. The sauce doesn’t only help with keeping the quesadillas together, it makes them taste creamy and cheesy as well. This meal comes together in very little time.

CHEESY CASHEW QUESADILLAS [VEGAN, GRAIN-FREE]

THIS RECIPE IS :

Dairy Free Grain Free Recipes Soy Free Vegan

CALORIES:  586

SERVES:  4

COOK TIME:  30

INGREDIENTS

  • 1 tablespoon olive oil
  • 1 large red onion, sliced in half circles
  • 1 bell pepper (red or yellow), sliced into strips
  • 1 small zucchini, quartered lengthwise then sliced into 1/4-inch slices
  • 1 cup mushrooms, sliced
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 teaspoon cayenne pepper (optional)
  • 4 large wraps (gluten-free or grain-free if necessary)
  • 1 recipe of vegan cashew cheese sauce
  • 1 teaspoon olive oil

PREPARATION

  1. Heat the oil in a large pan over medium heat. Once the oil is hot add onion and pepper, sauté for 5 minutes; then add zucchini, mushrooms, spices, and cook for another 5 minutes, stirring frequently.
  2. Alternatively, mix all the same vegetable ingredients in a bowl. Line a baking sheet with parchment paper, place the vegetables on the sheet, and bake in the oven at 400°F for 10 – 15 minutes (until the peppers are soft), stirring halfway through.
  3. To assemble quesadillas, spread 2 – 3 tablespoons of cashew sauce over one side of the wrap. Place 1/4 of vegetable mixture over 1/2 of the wrap. Fold the half with no veggies over the other half. Repeat with the remaining wraps.
  4. Heat a teaspoon of oil in a large pan. Place 1 – 2 quesadillas in the pan (you might be able to fit 2 if your pan is large enough). Cook for 2 – 3 minutes, or until slightly browned on the bottom. Gently flip the quesadillas and cook the other side for another 2 – 3 minutes.

CASHEW MOZZARELLA CHEESE SAUCE [VEGAN, GLUTEN-FREE]

INGREDIENTS

  • 1 1/2 cups raw cashews (soaked for at least 4 hours)
  • 1 cup water
  • 2 tablespoons lemon juice
  • 2 tablespoons corn starch

PREPARATION

  1. Soak the cashews for at least 4 hours or overnight.
  2. Add all ingredients to blender and blend until smooth.
  3. Pour it over pizza or nachos and bake. The cornstarch makes the sauce firm slightly while baking and it develops a nicely baked crust.
  4. Will only last about three days in the refrigerator, but can be kept in the freezer for about a month. It just needs to be totally defrosted before you use http://www.onegreenplanet.org/vegan-recipe/cheesy-cashew-quesadillas-grain-free/

Cheesy Cashew Quesadillas [Vegan, Grain-Free]

Egg and Dairy Replacers

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Some of you may have food allergies while others would simply like to try a vegan diet.  In either case, the following substitutions may prove helpful to know.

As a binder, substitute for each egg:

  • 1/4 cup (2 ounces) soft tofu blended with the liquid ingredients of the recipe, or
  • 1 small banana, mashed, or
  • 1/4 cup applesauce, or
  • 2 tablespoons cornstarch or arrowroot starch, or Ener-G Egg Replacer or another commercial mix found in health food stores.

The following substitutions can be made for dairy products:

  • Soy milk, rice milk, potato milk, nut milk, or water (in some recipes) may be used.
  • Buttermilk can be replaced with soured soy or rice milk. For each Cup of buttermilk, use 1 cup soymilk plus 1 tablespoon of vinegar.
  • Soy cheese available in health food stores. (Be aware that many soy cheeses contain casein, which is a dairy product.)
  • Crumbled tofu can be substituted for cottage cheese or ricotta cheese in lasagna and similar dishes.
  • Several brands of nondairy cream cheese are available in some supermarkets and kosher stores.

https://www.vrg.org/nutshell/vegan.htm#egg

Easy Greek 7-Layer Dip

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Greek Seven Layer Dip
Grab some pitas and enjoy this tasty Greek-inspired, heart-healthy snack or appetizer.

Ingredients:

(8 Servings)

Directions

This recipe is brought to you by the American Heart Association’s Go Red For Women movement. Recipe copyright © 2016 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere or online at heart.org/cookbooks.