Inspire Wellness ‘Meatless Dinners’

Cranberry Kale Salad

kaleMy client, Jill gave me this recipe and I’ve already made it 4 times in the last month.  So, I thought it would be a great one to pass along.  It is a crowd pleaser 🙂  Even the kids enjoyed it.  It super easy and pretty presentation. The best part – you can make it the night before!
It also tastes great for days after too.

 

 

 

 

Salad Dressing:

  • 1/4 cup fresh lemon juice
  • 2 tbsp Dijon mustard
  • 1 tbsp minced shallot
  • 1 garlic clove, minced
  • 1/4 tsp sea salt
  • 1/8 tsp ground pepper
  • 1/2 cup olive oil

Salad:

  • 2 large bunches of Tuscan kale (washed, de-stemmed and chopped up small) – I don’t like to buy the bags already chopped because they have the big veins in it and its hard to pick them all out.
  • 10oz bag of shredded brussel sprouts (I buy from Trader Joes)
  • 1 cup Pecorino cheese, grated
  • 1/2 cup chopped nuts (I used pecans this time and sometimes almonds)
  • 1/2 cup dried cranberries

Combine salad dressing ingredients and whisk together.  Set aside.  Wash and de-stem kale, cut into bite size pieces. Mix in brussel sprouts, pecorino cheese and dressing.  Toss well.  Before serving add in cranberries and nuts.

Sweet Potato Mushroom Lasagna

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One of my clients, Bobbi, introduced me to this recipe.  She is has a knack for finding new recipes that taste great and cut calories.  You will not miss the noodles in this lasagna. The sweet potatoes add so much flavor!  A perfect fall dish and naturally gluten free dish.

 

 

 

  • 1 pint cremini mushrooms
  • 1 shallot, roughly chopped
  • 1/2 bunch swiss chard, roughly chopped
  • 1 tablespoon butter
  • 1/8 teaspoon crushed red pepper, plus more if needed
  • Sea salt to taste
  • 16 ounces part skim ricotta cheese
  • 1 teaspoon fresh thyme leaves, chopped
  • 1/4 cup plus 1 tablespoon grated parmesan
  • 1 large egg, whisked
  • 2 medium sweet potatoes, peeled

Preheat the oven to 375 degrees.  In a food processor, add mushrooms, shallots and chard & pulse until chopped and uniform, about 5 times. Heat a large pan to medium high. Add the butter and cook until foaming. Add the mushroom mixture and toss. Let the ingredients brown, undisturbed, about 5 minutes. Stir, add the crushed red pepper and some salt and continue cooking for 10 more minutes. Set aside to cool. Mix together the cooled mushroom mixture with the ricotta, thyme and 1/4 cup of the parmessan. Season with more salt and crushed red pepper if needed. Add in the egg and stir until combined. Set aside.

Using a mandoline, slice the potatoes thinly lengthwise; make sure they are very thin, almost translucent. You should be able to see your shadow behind them. Spray an 8-by-8-inch glass baking dish with nonstick cooking spray. Place a layer of the potatoes on the bottom. Spread about 1/4 cup of the ricotta mixture across the slices and repeat about 6 times, or until you run out of potatoes or cheese mixture. Make sure the top layer is potatoes. Cover tightly with foil and bake until the potatoes are tender, about 1 hour. Let rest for 15 minutes. Sprinkle with the chopped basil and remaining 1 tablespoon grated parmesan and serve.

257 Calories, 12g Fat, 2g Fiber, 5g Sugar, 17g Protein

Pecan Encrusted Salmon

salmonThis is my all time favorite salmon recipe that I have been making for years! It is super easy and the whole family likes it so it’s on repeat at our house. I like to look at the Whole Foods app each week and buy the fresh wild salmon when it  goes on sale. The salmon pairs well with anything. I did sautéed spinach, peppers and onions and sweet potatoes (that were still in the oven). Simple and delicious!

Ingredients: 

  • (4) 4oz wild caught salmon fillets (I like to buy Simply Balanced from Target)
  • 1 tbsp raw honey
  • 1 tbsp dijon mustard
  • 2 tbsp almond meal (or bread crumbs)
  • 1/4 cup pecans, chopped

Instructions:

Preheat oven to 400. Lightly sprinkle salmon with salt and pepper.  Combine honey with mustard in small bowl and brush over salmon.  Mix breadcrumbs with chopped pecans and sprinkle over salmon, pressing into salmon so it sticks.  Bake 10-15 minutes or until cooked throughout. 

Per Serving: 210 Calories, 9g Fat, 1g Fiber, 4g Sugar, 24g Protein

 

 

 

 

 

 

 

Quinoa Chili Recipe

sweet potato quinoa chiliThis recipe was given to me by my friend, Melissa.  I changed it a little bit, but kept all the spices the same.  It has a nice, sweet taste and not spicy, just good flavor.  My kids actually ate it, yah!  It is a little more soup-like the first night but the next day the liquid is absorbed and its more of a dish.

Ingredients:

  • 1 tsp olive oil
  • 3/4 cup frozen onion (or 1 small onion, chopped)
  • 2 cloves garlic, minced
  • 2 medium carrots, diced
  • ½ tsp turmeric
  • ¼ tsp cinnamon
  • 1 pinch nutmeg
  • 1 tsp cumin
  • 2 tsp chili powder
  • 1 tsp tobacco sauce
  • 15oz can organic diced tomatoes
  • 2 cups cooked quinoa
  • 2 cans black beans, drained & rinsed
  • 1 cup organic vegetable broth
  • 1 large sweet potato, peeled & diced

Instructions:

Shred and cut carrots and sweet potato.  Cook quinoa according to package.  I do mine in microwave in glass pyrex bowl and its ready in 10-12 minutes.  Meanwhile, heat oil in pan over medium heat.  Add onion, garlic, carrots and a pinch of sea salt.  Saute 5 mins.  Add tomato sauce, beans, broth and spices.  Bring to boil.  Reduce to medium heat, add potatoes and quinoa. Cover & simmer for 25-30 minutes or until potatoes are tender. 

301 Calories, 3g Fat, 15g Fiber, 5g Sugar, 16g Protein

Gluten Free “Tuna” Salmon Melt

tuna meltThis is an easy and healthy gluten free tuna melt that I have been making for years.  If you like curry, you will love it! (If not, just omit it from the recipe.)  I always use wild salmon instead of tuna because it is lower in mercury and higher in omega-3’s.  I made it gluten free by using a brown rice cake on bottom, but you can also do on an english muffin.

Ingredients:

  • (3) 5oz Chicken of the Sea Wild Salmon packets (or tuna)
  • 1/4 avocado, mashed
  • 2 tbsp low fat mayo
  • 2 tbsp curry powder
  • 1/2 lemon, juiced
  • 1/2 cup green onion
  • 1/2 cup chopped celery
  • 2 hardboiled eggs, diced
  • 6 Brown Rice Cakes (can also substitute with 3 english muffins)
  • 3 slices cheddar cheese (or 3/4 cup shredded cheddar)

Instructions:

Preheat oven to low broil.  Mix mashed avocado, low fat mayo, curry powder and lemon together.  Add in salmon and remaining ingredients.  Put mixture on top of rice cake and top with cheese.  Place onto a cookie sheet and cook 2-3 minutes or until cheese is melted. This will serve 3-5 people.  Serve with a green salad or your favorite green vegetable and enjoy.  

 

Veggie Egg Frittata

veggie frittataThis is so easy to whip together and makes a great “breakfast for dinner” meal or perfect to make in advance for breakfast or lunches for the week.  You can also customize it to include your favorite veggies!  A simple meal, but a crowd pleaser.

 

Ingredients:

  • 10 eggs
  • 1 tomato, chopped
  • 2 big handfuls of spinach, chopped
  • 10-15 mushrooms chopped (I use frozen shiitake and break apart)
  • 1/3 cup shredded cheddar cheese
  • 1 clove garlic, minced
  • 1 tsp dried basil
  • 1/8 tsp sea salt
  • 1/4 tsp pepper

Instructions:

Preheat oven to 350 degrees.  Coat a 2-quart casserole dish or 10″ quiche dish with nonstick cooking spray and transfer to oven for 5 minutes while you are getting ingredients ready.  

Meanwhile, whisk together eggs and stir in all remaining ingredients.  Pour into the warm dish and bake for 25-30 minutes or until fully cooked.  

I serve with breakfast potatoes or nitrate free turkey bacon if for breakfast or dinner.  For lunch, I make a salad to go with it.  Enjoy!

Veggie Burger

veggie salmon burgerI have been on the hunt for a good veggie burger recipe.  Found this online (inspired by Whitewater Cooks).  I tried a bunch but decided this one was pretty darn good!  I made half of them as just veggie burgers and the other half with salmon added to it for added protein. The recipe makes enough to eat all week!  In fact, the next day I made a salad with dark greens, shredded cheddar and Newman’s Olive Oil and Vinegar dressing….delish!  Then today, I melted a slice of cheese on top and ate with some raw carrots and hummus.  Also, very good!  I like to make this one on Sunday or the night before we are eating them because freezing the patties helps them not crumble apart.

Ingredients:

  • 1/4 cup onion (can used frozen onion to save time)
  • 1 garlic clove, minced
  • 1 cup oats, processed into flour
  • 1 1/2 cup breadcrumbs (I use gluten free)
  • 1/3 cup almonds, chopped
  • 1/2 cup pumpkin seeds (or sunflower seeds)
  • 1 can black beans, rinsed and roughly mashed
  • 1 cup grated carrots
  • 1/4 cup finely chopped parsley
  • 2 eggs
  • 5-10 oz Chicken of the Sea Wild Salmon packets (optional)
  • 1/2 tbsp olive oil
  • 1 tbsp Bragg’s Liquid Aminos
  • 1 tsp cumin
  • 1 tsp oregano
  • 1/2 tsp sea salt
  • 1/2 tsp pepper

Instructions:

In a large skillet, saute onion and garlic in oil.  Add oats to food processor and process into a flour. Then process almonds and seeds until they are chopped.  Rinse out food processor and shred carrots. Rinse and chop parsley (I like to do mine in food processor). Place all ingredients (except spices) in a bowl and mix together and stir well.  Then add seasoning and mix again.  Put a piece of wax paper in a 9×11 pyrex dish.  Shape into 8 patties.   Freeze burgers overnight or for a couple hours.  Bake on a greased cookie sheet at 350 degrees for 12-15 minutes on each side.  

I served with steamed asparagus (squeezed with lemon) and roasted cabbage.   Mine were a tiny bit dry, but I cooked mine 15 minutes on each side so watch it closely and try not to over cook.  Once I topped with hummus, it was great.  Was also good with guacamole or cheese on top.

 

Friday Night Tacos

tacoI love to have a fun dinner planned for Friday nights.  And, mexican food is loved by all of us! Tonight it was hard tacos (beans & rice for the little guy:))  I love shredded cabbage in mine but it definitely needs a little something with it…so I mix the cabbage with greek yogurt and salsa to create an easy and creamy dressing.  I love adding chopped avocados and black olives to mine…both packed with healthy fats to keep you full longer.  Last, I fill my plate with extra cabbage to eat afterwards with everything that fell out.  Enjoy!

Ingredients:

  • 1 bag Quorn meatless & soy-free crumbles (or 1lb organic ground turkey)
  • 1 bag Woodstock Organic Tri-Color Peppers (always have this stocked in freezer)
  • 1 box Trader Joe’s Taco Shells
  • 1/2 packet Trader Joe’s Taco Seasoning
  • 1 avocado, chopped
  • 1 bag shredded cheddar cheese
  • 1 bag shredded cabbage (found at Trader Joe’s)
  • 1/3 cup salsa (I like Trader Joe’s Roasted Garlic)
  • 2-3 tbsp of plain greek yogurt
  • black beans, drained & rinsed (optional)
  • black olives, drained (optional)

Instructions:

Preheat oven to 350 degrees and place taco shells on a cookie sheet.  Put frozen Quorn crumbles & frozen peppers in a skillet with 1/3 cup water and taco seasoning.  This seasoning is SPICY so if you don’t like a lot of spice, add less than 1/2 of a packet.  Cover and cook on med-high heat.  After a few minutes, stir to make sure seasoning is mixed thoroughly.  Cover and cook for an additional 2 minutes.

Pour 1/2 bag shredded cabbage in a bowl, add 2-3 tablespoons greek yogurt and 1/4 cup salsa. Chop avocado into small pieces.  

Assemble your favorite tacos!  

Salmon Noodle Caserole

2014-01-22 005 (640x427)This is a quick and easy dinner to enjoy for a couple days. I made with salmon because salmon is a superfood offering so many omega-3 and not a lot of mercury like tuna.  Its so easy and its big so there are always leftovers for lunches. Even my 1 year old son likes it! (I’ve also made it with chopped broccoli if you are not a fan of peas.)

Ingredients:

  • 1 box Tolerant Lentil noodles, cooked according to package
  • (4) 2.5oz Chicken of the Sea wild salmon packets
  • 3 cups frozen peas, thawed
  • 1 1/2 cup frozen shittake mushrooms (love these!)
  • 1 can Amy’s cream of mushroom soup
  • 1 cup cottage cheese (optional)

Preheat oven to 400 degrees.  Take frozen mushrooms out.  Prepare quinoa pasta and drain. Meanwhile, wait for mushrooms to soften and break each in half.  Put into a bowl with all the other ingredients and mix well.  Pour into a 13×9 pan and bake for 30 minutes. (Optional to add a little shredded cheddar on top before baking.)  Serves 5

Per Serving: 372 Calories, 7g Fat, 7g Fiber, 7g Sugar, 25g Protein

 

Coconut Curry Tofu

tofu1Last night I made a yummy stir-fry with light coconut milk.  We used to frequent a Thai restaurant in the city when we lived close (& before we had kids) that had the best curry dish…loaded with veggies and tofu. This was a good alternative and healthier for sure!  I also decided to try black rice which I had been wanting to try.  I think it will become more and more popular once its easier to find.  It has the same antioxidant that is in blueberries and acai.  I’m glad I tried it…it was delish!  

 

Ingredients:

  • 14oz can light coconut milk
  • 1/4 cup Bragg’s liquid aminos
  • 1 1/2 tsp curry powder
  • 2 tsp chili powder
  • 1/2 tsp brown sugar
  • 1 minced garlic clove
  • 1 tsp minced ginger (I keep ginger in freezer and it stays really fresh!)
  • 1lb organic firm tofu
  • 1 bag frozen stirfry veggies (I always have Trader Joe’s Hodgepodge on hand)
  • 1 cup black rice (I found it at whole foods)

Am prep work: set a cutting board in your sink with paper towels on top. Remove tofu from package and set on top of paper towels.  Place another cutting board on top with something heavy on top to help drain liquid from tofu.  Let sit for 20-30 minutes.  (It helps make for a crispier tofu in the stir fry.)

Instructions:

In microwavable dish (I use my pyrex bowl with glass lid) add 1 cup black rice and 2 cups water and microwave for 30 minutes.  Remove every 10 minutes and stir.

Meanwhile, in a large skillet over medium heat, add 1 tbsp olive oil and tofu, cut into cubes.  Cook for 3-4 minutes on each side.  Then remove from skillet and set aside.  Over medium heat in skillet, mix coconut milk, liquid aminos, curry powder, chili powder, brown sugar, ginger and garlic, stir well to make sure it is all mixed together.  Bring to a boil.  Stir in frozen vegetables and cover for 4 minutes. Remove lid and stir in tofu.  Cook for another 1-2 minutes. Serves 4.

Per Serving: 445 Calories, 19g Fat, 10g Fiber, 20g Sugar, 17g Protein

 

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