Mexican Brown Rice with mixed vegetables #plantbasedfamilydownunder

 

Curry in a f@cking hurry instantpot recipe from #rawtillwhenever

Stop peeling your veggies!

Need to spend less time in the kitchen?

Want to maximize nutrition and flavor?

Stop peeling your veggies! (Well, at least SOME veggies)

Leave these vegetables unscathed:             

Potatoes - 20% of the nutrients (like B vitamins!) are lost when you lose the skin. Even if you plan to mash ‘em, leave the skin on.  Just be sure to give your potatoes a good scrub to get all the dirt off!

Cucumbers - The skin adds an extra crunch for salads and sandwiches + a boatload of antioxidants. If the skin is too tough for your tastes, try shaving off strips with a Y-peeler (give it a zebra cut) -- looks fancy for SUPER BOWL party platters too!

Carrots - Shaving doesn’t change the appearance all that much and most of the antioxidants are concentrated right under the skin, so you end up shaving a lot of ‘em off.

Parsnips - Ditto!

Eggplant - The skin gives added texture to eggplant cutlets + a boatload of antioxidants.

Sweet Potatoes - Vitamin C and potassium are in the skin.

Apples (okay, not a veggie, but you still don’t need to peel it!) Apple skins are also rich in Vitamin C.

PLUS all these veggie skins are chalk full of FIBER, which is ultra important for digestion + satiation.

Eat more, weigh less is the meal plan motto!

How To Peel A Banana Like A Monkey

Date & Banana Porridge Smoothie - EASY Vegan breakfast recipe!

Oatmeal Cookie Smoothie

Oatmeal Cookie Smoothie from Everyday Happy Herbivore by Lindsay Nixon

Eggplant "Parmesan" on a bed of Quinoa

From The Vegan Cheat Sheet

Arroz Amarillo

From Everyday Happy Herbivore recipe book

Breakfast Scramble

1 medium onion, peeled and cut into 1/2-inch dice
1 medium red bell pepper, seeded and cut into 1/2-inch dice
1 cup sliced mushrooms
1 large head of cauliflower, cut into florets, or chopped fine, gently rinsed
1 1/2 teaspoons turmeric
2 cloves garlic, peeled and minced
1 to 2 tablespoons, low-sodium soy sauce
1/4 cup nutritional yeast, optional


Directions:

Place onions, red and green peppers, and mushrooms in a medium skillet or saucepan and saute over medium-high heat for 7 to 8 minutes, or until the onions are translucent. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan.

Add the cauliflower and cook for 15-20 minutes, or until the florets are tender. Meanwhile, add all the remaining ingredients and thoroughly combine. Heat through and serve warm.

Adapted from Forks over Knives - The Cookbook

Creamy Green Avocado Dressing

1/4 package of Tofu

1 avocado, peeled & seeded

juice of 1/2 lime

Blend the ingredients together until smooth, adding a small amount of soy milk or water to achieve desired consistency.

Thank you to the Engine2diet book

Green Smoothie

1 cup water

a few dates (or sultanas, raisins or maple syrup)

2 cups spinach

1 frozen banana

1-3 tablespoon cocoa

peanut butter is optional

Add in chocolate chips for a treat!

Blend water & dates. Then add other ingredients until smooth. Enjoy!

My Breakfast Smoothie

My Breakfast Smoothie

1 banana

1 cup frozen blueberries

1 teaspoon cinnamon

1 tablespoon ground flax seeds (linseed)

1 cup lettuce (baby Kale or cos)

2 cups of non dairy milk

Blend until smooth. Divide between 2 glasses. Serve.

Bay Street Grill & Pasta

Mixed Vegetables

Gnocchi

MEXICAN-FLAVORED SLOW-COOKER CHILI

MEXICAN-FLAVORED SLOW-COOKER CHILI 

Serve with a hearty, whole-grain bread

1 cup chopped onion

1 green bell pepper, chopped

1 cup frozen corn kernels

1 (15-ounce) can low-sodium black beans, drained and rinsed

1 (15-ounce) can low-sodium pinto beans, drained and rinsed

1 (28-ounce) can diced tomatoes

1 tablespoon chili powder

1 teaspoon ground cumin

1 tablespoon minced canned chipotle in adobo sauce

1 ounce semisweet chocolate, chopped

Combine the onion, bell pepper, corn, black and pinto beans, tomatoes, chili powder, cumin and minced chipotle in a slow cooker; cook on low 8 hours, until vegetables are very soft. Stir in chocolate until melted and serve. Makes 4 servings

Nutritional analysis for each serving: 197 calories, 8 g protein, 36 g carbohydrates, 9 g fiber, 2 g fat, 1 g saturated fat, 461 mg sodium

From Marge Perry at Newsday

Rip's Roasted Salad

Almighty Healthy Sandwich Wrap

Rip Esselstyn, author of The Engine 2 Diet calls this recipe the "Almighty Healthy Sandwich Wrap" and says, "Our very own Station 2 won the 2003 Austin Fire Department’s Healthy Wagon Contest with this very healthful and tasty lunch/dinner wrap. The judges included three experts—the Fire Department’s in-house health specialist, a local representative from the American Heart Association, and a member of the Mayor’s Council for Physical Fitness." Recipe reprinted with permission from The Engine 2 Diet, by Rip Esselstyn.

Ingredients:

1 onion, chopped

1 bell pepper, seeded and chopped

4 ounces sliced mushrooms

½ can of corn, rinsed and drained

8 ounces roasted red bell pepper hummus (or 1 cup homemade)

2 large whole grain wraps

½ can black beans, rinsed and drained

½ package fresh spinach

Preparation:

Pre-heat oven to 450 degrees.

Sauté the onion until translucent. Add the bell pepper and cook for 2–3 minutes. Add the mushrooms and corn.

Spread a layer of hummus on the wrap. Add the sautéed vegetables, beans, poblano strips, and fresh spinach. Roll into a burrito.

Place on a baking sheet, seam side down, and bake for 8–10 minutes. Serve the wrap warm, and top with guacamole and salsa.

Makes two sandwich wraps.

Reprinted with permission from The Engine 2 Diet, by Rip Esselstyn

Nutritional information:

Each wrap provides approximately:

Calories: 293, Calories from Fat: 79

% Daily Value:

Total Fat: 8.8g, 14%, Saturated Fat: 1.0g, 5%

Cholesterol: 0mg, 0%

Sodium: 367mg, 15%

Total Carbohydrates: 42.8g, 14%

Dietary Fiber: 10.5g, 42%

Protein: 13.7g

Vitamin A 87%, Vitamin C 90%, Calcium 9%, Iron 24%

Breakfast Homefries

Makes 4 servings

These delicious home-fried potatoes are great for breakfast or any time of day. Serve them with applesauce or try them with black bean chili and salsa!

3 russet potatoes, scrubbed

1 onion, thinly sliced

4 teaspoons soy sauce

1/2 teaspoon paprika or chili powder

1/4 teaspoon black pepper

5 - 6 cherry tomatoes, cut into quarters (optional)

2 green onions, thinly sliced (optional)

Cut potatoes into 1/2" cubes and steam until just tender, about 10 minutes. Remove from heat and set aside.

Heat 1/4 cup water in a large non-stick skillet and add onion. Cook, stirring frequently, until the water has evaporated and onion begins to stick to the pan. Scrape the pan as you add another 1/4 cup water, then cook until onion once again begins to stick. Repeat this process until onion is very brown and sweet. This will take about 15 minutes.

Add potatoes to onion and sprinkle with soy sauce, paprika or chili powder, and black pepper. Cook, turning gently with a spatula, until potatoes are golden brown. Garnish with tomatoes and green onions, if using.

Per serving (1/4 of recipe)

    Calories: 128

    Fat: 0.2 g

    Saturated Fat: 0.1 g

    Calories from Fat: 1.7%

    Cholesterol: 0 mg

    Protein: 3.1 g

    Carbohydrates: 29.9 g

    Sugar: 2.7 g

    Fiber: 4.1 g

    Sodium: 309 mg

    Calcium: 39 mg

    Iron: 2.7 mg

    Vitamin C: 19.5 mg

    Beta Carotene: 89 mcg

    Vitamin E: 0.2 mg

Source: New Century Nutrition

Curried Three Bean Stew

Adapted from http://taliafuhrman.com/im-so-healthy-curried-three-bean-stew/

Ingredients (makes 10-15 servings):
1 (15 oz) can white navy beans
1 (15 oz) can kidney beans
1 (15 oz) can garbanzo beans
1 carton (4 cups) low-sodium vegetable broth
1 yellow onion, finely chopped
3 large carrots, diced
1 zucchini, chopped
4 small or 3 large stalks celery, sliced
2 cups mushrooms (about 12 small button mushrooms), sliced
1 bunch kale, finely chopped
1 tablespoon high quality curry powder
½ teaspoon cumin
¼ teaspoon turmeric
1 tablespoon Bragg’s Liquid Amino Acid
Directions:
1) In a large pot, add 1 cup of water with chopped onion, minced garlic, curry powder, cumin and turmeric. Sautee for about 5 minutes over low-medium heat. Add a few more tablespoons of water, if necessary.
2) Add veggie broth and Bragg’s Liquid Amino Acid and cook for another five minutes.
3) Stir in chopped vegetables (except for mushrooms) and cook over medium heat for approximately 10 minutes. After 10 minutes, add mushrooms and all beans (do not add the liquid in the cans of beans).
4) Simmer on a low flame for another 20-30 minutes and you’ve got one tasty stew on your hands. Enjoy!

Macaroni Not Cheese

Adapted from http://engine2diet.com/recipe/macaroni-not-cheese/
In my version I used wholegrain spirals instead of elbow

 

Ingredients:

1 onion, chopped
1 cup cashews
1/3 cup lemon juice
1 1/3 cups water
1/2 teaspoon sea salt
4 ounce jar roasted red peppers, drained
3 tablespoons nutritional yeast
1 teaspoon garlic powder
1 teaspoon onion powder
16 ounces whole grain elbow pasta, cooked

Instructions:

Sauté onion on medium heat in non-stick skillet with a little water or low sodium vegetable broth for 5 minutes, until translucent.
In a food processor, combine the onions, cashews, lemon juice, water, and salt.
Gradually blend in roasted red peppers, nutritional yeast, garlic powder, and onion powder.
Thoroughly toss the sauce with the pasta.
Bake in the oven for 20 minutes until golden brown on top.

Taco Bill

611 Balcombe Rd
Black Rock
03 9589 4905

FAJITAS VEGETALES

Seasonal vegetables sautéed and served 

“sizzling” …accompanied by fresh guacamole, 

Mexican rice and warm flour tortillas. To be 

eaten wrapped in flour tortillas, “taco style”