Inspire Wellness ‘Meatless Dinners’

Soba Noodle Salad with Heavenly Peanut Sauce!

This meal was so fresh tasting and satisfying! It was time-intensive but next time I will make the sauce ahead of time and prep some of the veggies before too. It took me longer than I normally spend on weekday dinners. The good thing is there were leftovers to make lunches for us the next day! I love all the colors in the meal. I also loved that everyone can create their own meal and pick what they like. The peanut sauce is to die for!! Next time I will double that and freeze to have on had. You could literally put anything with this peanut sauce and it would taste good!

  • 1 Tbsp. fine sea salt
  • 1 head broccoli, cut into bite-size florets
  • 1/4 small purple or white cabbage
  • 1 package (8–9.5 oz.) soba noodles (buckwheat noodles)
  • 1 Tbsp. toasted sesame oil
  • 1 Tbsp. Braggs liquid aminos
  • 1 red or yellow bell pepper, quartered and seeded
  • 1/2 cup loosely packed chopped cilantro leaves
  • 4 or 5 scallions, roots trimmed, white and green parts sliced
  • 1 jalapeno pepper, stem removed, sliced thinly or small bowl of kimchi (both optional)
  • 1/2 cup chopped roasted peanuts
  • 1 1/2 cups Peanut Sauce (recipe below)

Instructions:

Steam broccoli & cabbage.
Bring the same pot of water back up to a rolling boil and cook noodles according to the package directions. Drain, rinse under cold water, drain again thoroughly and transfer to a large salad bowl.
Toss noodles with sesame oil and soy sauce. Thinly slice cabbage and bell pepper. Arrange broccoli, cabbage, bell pepper, cilantro, scallions, and jalapeno on a large platter alongside noodles. Place peanuts in a small bowl. Warm peanut sauce in a small saucepan over low heat. Transfer to a medium bowl. Place platter in the center of the table and allow everyone to create their own soba noodle salads. Top with a generous serving of peanut sauce.

Peanut Sauce Ingredients:

  • 1 Tbsp. virgin coconut oil or extra-virgin olive oil
  • 1 yellow onion, diced
  • 1/2 tsp. fine sea salt
  • 3 cloves garlic, minced
  • 1 can (13.5 ounces) unsweetened coconut milk (preferably full fat)
  • 1/2 cup unsalted creamy peanut butter (100 percent peanuts)
  • 1 Tbsp Braggs Liquid Aminos
  • 1 Tbsp. coconut sugar
  • 1/2–1 tsp. red pepper flakes, depending on spice preference
  • 1 Tbsp. lime juice
  • 1/4 cup chopped peanuts (optional)

In a medium saucepan over medium-high heat, warm oil. Add onion and salt and cook, stirring occasionally, until soft but not brown, about 5 minutes. Add garlic and cook, stirring frequently, for 1 minute. Add coconut milk, peanut butter, soy sauce, sugar and pepper flakes. Bring to a simmer and whisk until peanut butter melts. Reduce heat to low and simmer, uncovered, stirring occasionally, until the sauce thickens and the flavors meld, about 10 minutes. Remove pan from the heat and stir in lime juice. Using an immersion (stick) blender, if you have one, blend the sauce until smooth. Alternatively, transfer the sauce to the container of a blender and process until the sauce is smooth. To serve, fill a bowl with cooked brown rice, add your favorite sautéed veggies, top generously with the sauce, and garnish with the peanuts. Transfer any leftover sauce to a jar with a tight-fitting lid and refrigerate for up to 5 days. Or freeze individual portions in a silicone muffin tray and then transfer to a gallon-size freezer bag.

 

Pesto Shrimp

I love pesto! My basil has been growing like crazy so it is a good excuse to make some pesto. Trader Joe’s wild-caught Argentine Red Shrimp has been in stock lately and is a great buy (normally wild-caught shrimp is difficult to find).  It is in the frozen section and comes pre-peeled/de-veined. I left it in a strainer overnight. The next morning I put the pesto on and let it marinate all day. It was super easy that evening to cook up in 5 minutes and have dinner ready. I served it with some brown rice and roasted cauliflower.

Ingredients:

  • 1 cup fresh basil leaves, chopped
  • 1 clove garlic
  • 1/4 cup grated parmesan
  • 1/4 cup olive oil
  • 3 tbsp pine nuts
  • 1/4 tsp salt
  • 2 lbs jumbo shrimp, peeled and deveined (weight after peeled)

Instructions:

In a food processor pulse basil, garlic, pine nuts, parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing.

Combine raw shrimp with pesto and marinate a few hours in a bowl. Transfer to skillet, cover & cook over medium heat for about 4-5 mins, stirring halfway through.

I served over brown rice and made some roasted cauliflower to go with it. Yummy!

4 Servings/per serving: 306 Calories, 22g Fat, 0g Fiber, 0g Sugar, 26g Protein

Salmon Tex-Mex Bowl

I got this recipe from Dr Oz’s site and have made it twice in the last couple weeks! It is very fresh and satisfying! I love incorporating salmon weekly into our meals. First of all, it is loaded with healthy omega-3s fatty acids which are beneficial for brain health and overall inflammation in the body. Secondly, everyone in our family likes it. Win-Win!

 

Ingredients:

  • 1 avocado, cubed
  • 3 tbsp lime juice (divided)
  • 4 garlic cloves, minced (keep each separate)
  • 1/4 cup chopped tomato
  • 1/2 tsp chopped & seeded jalapeno
  • 3/4 tsp salt (divided)
  • (4) salmon filets (between 5-6oz ea)
  • 1 tbsp plus 1 tsp olive oil
  • 1 1/2 tsp cumin
  • 15oz can/box of black beans, drained & rinsed
  • 2 cups cooked brown rice

Instructions:

1-Toss avocado with 1tbsp lime juice and 1 minced garlic, tomato, jalepeno and ¼ tsp salt. Refrigerate.

2-Toss salmon in a bowl with 1 tbsp lime juice, 2 cloves garlic, 1 tsp oil and 1 tsp cumin, ½ tsp salt. Coat well.

3-Heat 1 tbsp oil in large skillet over medium heat. Add salmon. Cook about 4 minutes on each side. Transfer to a plate.

4-Add beans to skillet with remaining garlic, 1 tbsp lime juice and ½ tsp cumin. Cook on medium for 1 minute.

5-Fill bowls with ½ cup rice, divide beans and salmon and top with avocado mixture.

4 Servings/Per Serving: 421 Calories, 14g Fat, 10g Fiber, 2g Sugar, 39g Protein

Chickpea Egg Skillet

chickpea egg skilletAbout once a week we do some sort of egg dish for dinner. It’s easy, satisfying and an inexpensive dinner. I am in love with Vital Farm Eggs! You can buy at Whole Foods and some Targets. They have a bright orange yolk that is best!

 

  • 16oz broccoli crumbles
  • 2 15.5oz can chickpeas
  • 1 large clove garlic or 2 small cloves, minced
  • 1 tablespoon tomato paste
  • 1 cup spinach, chopped
  • 2 teaspoon salt
  • 1 teaspoon pepper
  • 2 tablespoon extra virgin olive oil
  • 2 tablespoon lemon juice
  • 6 eggs

 

Preheat oven to 350 degrees F. Heat 2 tbsp extra virgin olive oil in a large cast iron skillet over medium heat. Add greens, broccoli, chickpeas, and tomato paste. Stir to combine. Add in garlic, salt, pepper, lemon juice, and remaining olive oil. Stir to combine. Cook for about ten minutes or until broccoli is tender.

Fried eggs on top: Break eggs over mixture. Do so carefully so that the yolk stays in tact to the membrane. Place skillet in the oven and bake for 15 minutes.

Scrambled eggs: scramble eggs on side and add to mixture

 

 

 

Black Bean Burgers

black bean burgerI guess I have been in the mood for burgers lately! I’ve recently posted a kale quinoa burger and turkey burger, now this! This black bean burger is really great in taste. It did fall apart a bit but I usually just crumble mine on a salad anyway so I didn’t mind.

 

 

Ingredients

  • 1 cup (155 g) cooked brown rice
  • 1 cup (120 g) raw walnuts (or sub bread crumbs)
  • 1/2 tbsp avocado oil, plus more for cooking
  • 1 cup white onion (~55 g | 3/4 cup), finely diced (I used frozen)
  • 1 tbsp (~8 g) each chili powder, cumin powder, and smoked paprika
  • 1/2 tsp each sea salt and black pepper, plus more for coating burgers
  • 1 tbsp (12 g) coconut sugar
  • 1 1/2 cups (227 g) cooked black beans, well rinsed, drained and patted dry
  • 1/3 cup (22 g) panko bread crumbs (if gluten free, use gluten free bread crumbs)
  • 3-4 tbsp (51-68 g) ketchup (I used Trader Joe’s – it’s lower sugar & no harmful ingredients)

Directions

  1. If your brown rice isn’t cooked yet, start there by following this method for the best results. Otherwise, move onto the next step.
  2. Heat skillet over medium heat. Once hot, add raw walnuts and toast for 5-7 minutes, stirring frequently, until fragrant and golden brown. Let cool and move onto the next step.
  3. In the meantime, heat the same skillet over medium heat. Once hot, add 1/2 Tbsp oil and onion. Season with a bit of salt and pepper and sauté for 3-4 minutes, or until onion is fragrant, soft, and translucent. Remove from heat and set aside.
  4. Once walnuts are cooled, add to blender or food processor with chili powder, cumin, smoked paprika, salt, pepper and coconut sugar and blend until a fine meal (see photo) is achieved. Set aside.
  5. To a large mixing bowl, add drained, dried black beans and mash well with a fork, leaving only a few whole beans (see photo).
  6. Next add cooked rice, spice-walnut mixture, sautéed onion, bread crumbs, ketchup, and mix thoroughly with a wooden spoon for 1-2 minutes, or until a moldable dough forms. If dry, add extra 1-2 Tbsp ketchup. If too wet, add more panko bread crumbs. Taste and adjust seasonings as needed.
  7. For larger burgers, divide into 5 patties (1/2 cup in size). To help form the patties, fill 1/2 cup measuring cup firmly and then shake out and flatten. Set on a baking sheet until you are ready to cook.
  8. Heat the same skillet you used earlier to medium heat.
  9. Once skillet is hot, add just enough oil to lightly coat the bottom of your skillet, then add your burgers – only as as many as will comfortably fit in the pan. Otherwise, add burgers to the grill and close lid.
  10. Cook for 3-4 minutes or until well browned on the underside, then flip gently. They aren’t as firm as meat burgers, but will definitely hold their shape. Reduce heat if cooking/browning too quickly. Cook for 3-4 minutes on other side.
  11. Remove burgers from heat to let cool slightly.
  12. Serve burgers on top of salad or alone with hummus or guacamole. Leftovers keep in the refrigerator for 2-3 days.

Nutritional Info

Serving size: 1 burger (of 5) without toppings or bun Calories: 392 Fat: 16.3 g Saturated fat: 1.1 g Carbohydrates: 52. 1g Sugar: 6.9 g Sodium: 540 mg Fiber: 7.9 g Protein: 13.6 g

 

Kale Quinoa Burger

kale quinoaThese Kale Quinoa Burgers are perfect to make ahead and have for the week for a side dish, main dish or snack. They taste good with hummus, smashed avocado or with a fried egg on top! There is the perfect amount of kick to it with the jalapeno. The other thing I liked about these is the don’t fall apart like a lot of veggie burgers do. I found this recipe on everydaydishes.com.

 

Ingredients:

  • 2½ cups cooked quinoa, cooled
  • 3 large eggs, beaten
  • ½ cup Parmesan, grated
  • ½ cup green onion, chopped
  • 1 tsp salt
  • 1 tsp cayenne pepper
  • 2 Tbsp olive oil plus more for frying
  • ½ yellow onion, diced small
  • 2 cloves garlic, minced
  • 1 jalapeño pepper, finely diced
  • 4 cups kale, deveined and finely chopped
  • ¾ cup finely ground breadcrumbs (use gluten-free breadcrumbs to make this dish gluten-free)

Whisk 3 eggs until smooth. Combine egg mixture with quinoa, Parmesan, green onion, salt and cayenne pepper in a medium mixing bowl.

Heat 2 Tbsp olive oil in skillet on medium heat then sauté onions and jalapeño for approximately 2 minutes. Add garlic and cook 1 minute before adding kale to skillet. Cook until kale is bright green and soft.

Add kale mixture to quinoa mixture, then add breadcrumbs and stir to combine.

Place a clean skillet on medium heat and add enough oil to coat the bottom.

Form patties using ½ cup of quinoa mixture. Fry until golden brown on each side, 3–4 minutes per side.

 

Cauliflower “Fried” Rice

friedrice2This healthy cauliflower rice is a simple way to get some veggies at dinner or to eat as your main course. I love cauliflower because it is a powerful anti-cancer vegetable and it makes a great substitution for rice. Most stores now sell the cauliflower rice already crumbled for you too! I bought mine at trader joes but you can also buy a head of cauliflower and put into the food processor. My mom brought this over one night and I thought it was delicious! After that I took a couple different recipes and added my own twist.

Ingredients:

  • 2 tbsp sesame oil
  • 2 garlic cloves, minced
  • 1 bag cauliflower rice
  • 1/2 bag frozen peas
  • 3 carrots, peeled and chopped
  • 4 eggs, scrambled
  • 3-4 green onions, chopped
  • Braggs Liquid Aminos to taste (healthy soy sauce alternative)

Add oil, garlic and carrots to skillet to cook on medium for 5 minutes. Add cauliflower and peas, stir to mix oil throughout. Cook until cauliflower softens up like rice, stirring throughout cooking time. Meanwhile, in a separate skillet scramble eggs and chop up into small pieces. Add egg, green onions and Bragg’s Liquid Aminos to taste.

3 Meal Portions/per serving: 294 Calories, 16g Fat, 8g Fiber, 9g Sugar, 16g Protein

Mexican Quinoa Muffins

quinoa muffin2 (2)I saw this recipe on popsugar.com and loved all the ingredients so I had to try! Our family loves Mexican and my kids love anything in a muffin shape 🙂

These made great leftovers to quickly re-heat and eat for lunches. I topped with avocado but would also be good with greek yogurt on top.

 

 

 

 

Ingredients:

  • 1 cup uncooked quinoa
  • 1 can black beans, rinsed & drained
  • 3 roma tomatoes, diced
  • 1/2 red pepper, diced
  • 1/2 frozen organic corn
  • 3 large eggs
  • 1 cup cheddar cheese, shredded
  • 2 tsp minced garlic
  • 1/2 cup fresh cilantro, chopped
  • 1 cup salsa
  • Optional Topping: avocado, salsa and/or greek yogurt

Cook quinoa according to package. Preheat oven to 350 degrees. Mix all ingredients in a large mixing bowl. Distribute into greased muffin tin. Bake 25-30 minutes. Let cool completely before removing.

18 Muffins; Per Muffin: 104 Calories, 4g Fat, 3g Fiber, 1g Sugar, 6g Protein

Chickpea Veggie Burgers (Gluten Free)

veg 2Yummy! I love creating my own veggie burgers because I know exactly what is in it. I found this recipe on greenforks.com and decided to try. This was a success because it’s gluten-free, it stay together, tastes good and is not dry. I like to make them at the beginning of the week to pair with salad. A delicious and veggie-rich lunch!

 

 

 

Ingredients:

  • 3/4 cup rolled oats (I buy Trader Joe’s gluten free)
  • 1 tsp dried oregano
  • 1/8 tsp cayenne pepper (or 1/4 if you like spicy)
  • 1/2 tsp sea salt
  • 1/4 tsp ground pepper
  • 14oz container of chickpeas, rinsed & drained
  • 1 cup shredded carrot (shredding fresh is the best)
  • 1/2 cup chopped scallions
  • 1/3 cup fresh parsley or other fresh herb you like
  • 2 garlic cloves, minced
  • 2 tbsp. red wine vinegar
  • 2 tsp Bragg’s Liquid Aminos
  • 1/2 cup raw sunflower seeds

Place oats in food processor until consistency is like flour. Pulse in spices. Then add remaining ingredients except sunflower seeds. Stir in sunflower seeds. Shape the burger dough into 4 large patties or 6 small ones. Heat a skillet on medium with a little avocado oil, cook about 5 minutes and flip for another 4-5 minutes.

4 Servings: Per serving: 267 Calories, 12g Fat, 9g Fiber, 12g Protein, 5g Sugar 

Vegetarian Lentil Soup

lentil soupThis soup is a delicious and filling way to get a warm lunch or dinner packed with veggies. It was super easy to make. I found this recipe from eatwithtom.com and decided to make for the week to have an easy lunch on hand. Hope you like it too!

 

 

 

 

 

  • 1 cup frozen chopped onion (or 1 onion chopped)
  • 3 carrots, chopped
  • 3 cloves garlic, minced
  • 1 tbsp. basil
  • 1 tbsp. oregano
  • 1 tbsp. parsley
  • 1 tsp salt
  • 1/2 tsp pepper
  • 4-6 tomatoes, chopped (depending on the size of the tomato)
  • 32oz vegetable broth
  • 2 cups cooked French lentil beans (I buy TJ’s steamed lentils)
  • 2 large handfuls of spinach, chopped
  • Topping: Add 1/2 avocado, chopped to each serving

In a wok pan or stockpot, over medium heat, cook onion, garlic, carrots and spices for 7 minutes or until carrots begin to soften. Add tomatoes and cook an additional 5-7 minutes. Add broth and lentils and cook for another 10 minutes and then stir in chopped spinach. Simmer for another 3-5 minutes or until spinach is wilted. Add any additional salt to taste if needed.  Top with avocado. The fat from the avocado will help you stay satiated for longer!Enjoy!

4 Servings, Per Serving 331 Calories, 11g Fat, 16g Fiber, 8g Sugar, 12g Protein

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