ASIAN ZOODLE BUDDAH BOWL

INGREDIENTS

• 2 large zucchini, spiralized
• ¼ cup shredded carrots
• ¼ cup chopped sugar snap peas (about 15 pea pods, chopped)
• 1 radish, chopped into matchsticks
• ½ cup cooked quinoa
• ½ large red bell pepper, cut into matchsticks
• 1 avocado, seed and skin removed, sliced thin
• ¼ cup sunflower seeds or peanuts

INSTRUCTIONS

1. Spiralize the zucchini and chop the veggies.
2. Divide the veggies between 2-4 bowls depending on your own personal preference (this made 3 in my family)
3. Add quinoa and sunflower seeds to veggie bowl.
4. Mix the Asian Peanut Sauce and pour over the veggies and quinoa mixture.
5. Feel free to add your favorite protein of choice.
6. Stir and enjoy!

Asian Peanut Sauce

• 7 tbs. peanut flour
• 2 tbs. reduced sodium tamari or soy sauce
• 2 tbs. rice wine vinegar
• 6 tbs. water
• 1 tbs. ground ginger (I buy a jar of ginger that I keep in the fridge)
• 1-2 tbs. sriracha (optional)

 

Asian Peanut Sauce

1. Combine all ingredients into a small bowl. Whisk with a spoon or a fork until all clumps from the peanut flour are removed and sauce is smooth. Add sriracha to taste or leave out completely.

Quinoa Burrito Bowl

Ingredients

• 1 cup quinoa
• 1 can black beans
• 1 can sweet corn
• Salsa
• Mexican blend shredded Cheese

Directions

1. Bring water to bowl in a small pot, add quinoa, reduce heat and cook until done (about 15 minutes).
2. While quinoa is cooking, place beans and corn into separate pots and cook on high until done.
3. Prepare burrito bowls by adding quinoa, beans and corn into a bowl.
4. Add salsa and cheese (as much or as little as you like)

Zucchini and Black Bean Vegan Veggie Burgers (NO BREAD CRUMBS)

Ingredients

• 1 cup shredded Zucchini (place on a dish towel and lightly squeeze out excess water)
• 1 cup Black Beans (rinsed and drained)
• 6 tablespoons Ground Flax
• ½ teaspoon Steak Seasoning
• And what ever spices or seasonings you want (freak what you feel)

Instructions

1. In a medium bowl add all ingredients
2. Mash together with a fork
3. Let it sit to let the flax gel everything together
4. Grill until golden on each side (you may need to grease up the grill or the burgers to prevent sticking)
5. Serve up however you please, bun, condiments, go to town!
6. Enjoy!!

NO FLOUR, SUGAR FREE- HEALTHY OATMEAL MUFFINS RECIPE

Ingredients

• 2 ½ cups old-fashioned oats ( 1.5 cups ground, 1 cup whole)
• 2 Tbsp old-fashioned oats for muffin tops
• 2-3 large overripe bananas (1 cup mashed or or 1 cup applesauce)
• 2 large eggs lightly beaten
• 1/3 cup all natural mapple syrup3/4 cup milk
• 2 tsp vanilla extract
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1 tsp cinnamon
• muffin tin

Instructions

1. Preheat oven to 325 degrees. Place oats on a baking sheet and toast until lightly browned, stirring once (about 4 to 6 minutes). Let cool to room temperature. (If you are in a hurry you can skip this step, however the toasting adds flavor!)
2. Divide oats into portions of 1.5 cups, 1 cup and 2 Tbsp
3. Turn oven heat up to 350 degrees.
4. Place 1.5 cups of oats in a food processor and blend/pulse until they reach a rough, flour like consistency.
   
5. Mash bananas well, they should have no lumps. I use my mixer to mash them before adding the other wet ingredients.
6. Add eggs, honey, milk and vanilla. Mix to combine.
7. Add dry ingredients (including the ground oats and 1 cup whole oats) to wet ingredients and mix until just incorporated. Allow these to sit for 10 minutes to soak the oats.
8. Optional: Fold in approximately 1/2 c fruit, raisins or nuts.
9. Scoop into muffin tin, lined with muffin wrappers (makes 14 muffins).
10. Sprinkle muffin tops with the 2 Tbsp of reserved oats, press lightly to make sure they stick.
11. Bake at 350 for about 20 -23 minutes, a toothpick inserted in the center of a muffin should come out clean.
12. Enjoy !

MUFFIN ADD-INS

You can also add an extra teaspoon of cinnamon, some nutmeg, or even pumpkin pie spice.

Some of our favorite add ins:

• frozen blueberries
• dried cranberries
• diced fresh apple
• walnuts and raisins
• dried mixed berries
• dried apricots, diced
• pecans, diced
• ground flax seed
• grated coconut
• fresh or frozen raspberries

Quinoa & Kale Patties

Ingredients 

• 1 cup quinoa
• 2 cups water
• 3 eggs, whisked
• 1/4 cup Parmesan cheese
• 3 spring onions, sliced thin
• 3 cloves garlic, minced
• 1/2 teaspoon sea salt
• 1 cup steamed kale, chopped
• 1/2 cup breadcrumbs ( GF friends: be sure to use GF breadcrumbs. I always make my own.*)
• 1 teaspoon olive oil
• optional toppings: avocado, cilantro, lemon juice, salsa verde, garlic oil

 

Method

1. If you happen to already have leftover cooked grains on hand, this recipe calls for 2 1/2 cups. Otherwise, whip up some quinoa from scratch… Rinse 1 cup of quinoa thoroughly and place the grains in a medium sauce pan with 2 cups of water. Allow quinoa to soak for 15 minutes. Then, with the lid on the pan, bring the water to a boil and reduce to a simmer. Cook until quinoa is tender and has absorbed the liquid – about 20 minutes. Let cool to room temp.
2. In a large bowl, mix together cooked quinoa, eggs, Parm, spring onions, garlic, salt, steamed kale, and breadcrumbs. Let everything sit for a few minutes to absorb the liquid. You want the batter to be moist, but not runny. Form patties and get your pan ready for cookin’.
3. Heat 1 teaspoon olive oil in a large skillet over medium-low heat. Cook up to 6 patties at at time (don’t overcrowd the pan). Cover the pan and let the cuties cook for 7-10 minutes until the underbellies are a deep rich brown. Flip and cook the other side for another 7-10 minutes until both sides are nice and brown. Let patties rest on a cooling rack while you finish the next batch.