rice noodle bowls with peanut tofu and pickled vegetables Featured

Peanut Tofu Vermicelli Rice Noodle Bowls with Quick Pickled Vegetables (Vegan, Gluten Free)

 

What do you prefer, noodle bowls or rice bowls? I usually go for rice bowls (I love how rice soaks up sauces), but there’s one noodle bowl I absolutely love! I first had a Vietnamese Bun noodle bowl years ago, and instantly loved the fresh flavors and thin rice noodles. It’s a light meal, but still very filling. It doesn’t leave you feeling like you need a nap like some other noodle dishes.

The Vietnamese Bun noodle bowls I’ve had are served with nuoc cham, a sweet/salty/acidic sauce that really adds a delicious flavor. They are also served with fresh vegetables like carrots and cucumbers. I wanted to combine both of these elements by pickling my vegetables! The acidity plus a little sweetness of the apple cider vinegar shines though. I encourage you to prepare the pickled vegetables at least a day in advance to allow them to really pick up flavor. If you are unable to make the pickled vegetables, this meal would also be delicious with crunchy raw chopped vegetables!

You guys know I love peanut sauce, so peanut tofu was a natural choice for me to add to this bowl. With all these amazing flavors working together, I could eat this bowl every day! This meal was also boyfriend approved, so we’ll definitely keep this in our regular meal rotation. This meal serves 4-5.

 Ingredients

Pickled Vegetables

  • 1 cucumber, thinly sliced
  • 1 large carrot, scrubbed and thinly sliced I used a julienne peeler)
  • ½ cup apple cider vinegar
  • ½ cup water
  • 1 tbsp maple syrup

Bowls

  • 1 block firm tofu
  • Avocado oil spray
  • 1 head romaine lettuce, thinly shredded
  • 1 package vermicelli rice noodles
  • 1 cup mung bean sprouts
  • 1-2 Fresno chilis, sliced
  • ½ cup crushed peanuts
  • Fresh mint and/or cilantro

Peanut Sauce

  • 1 tbsp avocado oil
  • 1 tbsp toasted sesame oil
  • 2 tbsp low sodium tamari
  • 1 tbsp cold water
  • Juice of half a lime
  • 1 tbsp rice vinegar
  • 1-2 tsp chili paste
  • 1 tbsp mauka honey
  • 1 clove garlic, grated
  • 1 inch piece fresh ginger, peeled and grated
  • ¼ cup creamy natural peanut butter

Instructions

  1. Pack sliced cucumbers and carrots into two jars. Heat the apple cider vinegar, water and maple syrup in a saucepan, stir and bring to a boil. Pour hot liquid into vegetable jars so that vegetables are fully covered. Cover and place in refrigerator. Prepare the pickled vegetables one day in advance if possible, or at least 30 minutes before eating.
  2. Preheat oven to 415 degrees F. Line a baking sheet with parchment paper.
  3. Drain and press tofu to remove excess water.
  4. Cut tofu into 1 inch cubes, spray with avocado oil spray and bake for 25-30 minutes, until edges are golden brown and crispy.
  5. Prepare peanut sauce by whisking all ingredients together in a bowl until well combined. Toss tofu in peanut sauce to coat.
  6. Prepare vermicelli noodles according to package instructions.
  7. Arrange portions of lettuce, noodles and tofu in bowls. Top with mung bean sprouts, chilis, crushed peanuts, fresh herbs and pickled vegetables.

If you try this recipe, tag @daisybeet on Instagram so I can see your creations!

 

Featured

Sweet and Spicy Cauliflower (Vegan, Gluten Free)

Sharing another cauliflower recipe with you guys! I love cauliflower rice, cauliflower pizza crust and cauliflower gnocchi like any other proper millennial in the food scene, but I also love cauliflower in its purest form! The same thing that makes cauliflower so versatile for all those cauliflower-based products also makes it so great on its own – the super mild flavor makes it the perfect palate for so many different flavors.

I’ve shared a handful of cauliflower recipes on the blog, (see my curry turmeric roasted cauliflower and buffalo cauliflower lettuce wraps) and I just love how each recipe is so different in flavor, texture and preparation method!

Cauliflower is a cruciferous vegetable, and it is in the same family as kale, broccoli, cabbage and brussels sprouts. This family of veggies contain glucosinolates, sulfur-containing compounds that may be protective against certain kinds of cancer.  While ALL veggies are amazing and healthy, this is even more reason to load up on alllll the cauliflower. In addition, cauliflower is a good source of fiber and many vitamins, minerals and antioxidants.

This recipe was super simple and has the perfect amount of SWEET to balance out the HEAT from the hot sauce. It is subtle enough to be added to so many different meals – grain bowls, paired with salmon, or dipped in hummus for an afternoon snack.

 Ingredients

  • 1 head cauliflower, cut into florets
  • 1 tbsp avocado oil
  • 2 tbsp hot sauce
  • 1 tbsp maple syrup
  • 2 tsp low sodium tamari or soy sauce
  • ¼ tsp garlic powder
  • ¼ tsp black pepper
  • 1 green onion, thinly sliced for garnish (optional)

Instructions

  1. Preheat oven to 415 degrees F. Line a large baking sheet with parchment paper.
  2. Whisk together avocado oil, hot sauce, maple syrup, tamari, garlic powder and pepper in a small bowl.
  3. Put cauliflower florets in a large mixing bowl and pour in sweet and spicy sauce. Use your hands to toss together to evenly coat.
  4. Place in oven on the top rack and roast for 20-25 minutes, then move to the bottom rack and roast for another 5-10 minutes until bottoms of cauliflower florets are nicely browned and crispy.
  5. Sprinkle with sliced green onion if desired.

If you guys try this recipe, tag @daisybeet on Instagram so I can see you creations! 🙂

Featured

Mixed Berry Oatmeal Crumble Bars (Gluten Free)

I’ve been wanting to make a recipe like this for a while. With the snow on Monday and lots of frozen fruit in my freezer, it seemed like the perfect day for a baking experiment! I’m so glad I went for it, because these will be such a treat to munch on all week.

I’m usually more of a chocolate person when it comes to dessert. Brownies and chocolate chip cookies are irresistible to me. But, if there is a fruit based dessert with a warm, cinnamon crumble situation going on, then you’ve got some competition! I absolutely love crisps and cobblers with whatever fruit is in season.

I had an unopened bag of mixed berries (cranberries, blueberries, blackberries and raspberries) which sounded like the perfect blend for a winter crumble. I highly recommend using this blend if you try these bars, as the cranberries add bold flavor and a little tartness. They also add a big boost of antioxidants! In addition to heart healthy oats, I used almond flour and almond butter to add healthy fats, fiber and protein to these bars. With less than ½ cup of added sugar, these bars are nutritious enough to have for breakfast or a snack, and will keep you fuller for longer than a traditional dessert bar.

Ingredients

  • ¾ cup almond flour
  • 1 ½ cups old fashioned rolled oats
  • ¼ tsp salt
  • ½ tsp baking powder
  • ¼ tbsp cinnamon
  • ¾ cup creamy almond butter
  • 1 ½ cups frozen mixed berries (I used Cape Cod Select Power Berry Blend)
  • 1 ½ tbsp maple syrup
  • 1 ½ tbsp chia seeds

Instructions

  1. Preheat oven to 350 degrees F. Line a square baking dish with parchment paper.
  2. Combine almond flour, oats, salt, baking powder and cinnamon in a mixing bowl.
  3. Add almond butter and use your hands to mix it into dry ingredients. Mixture should be cohesive but crumby.
  4. Add about 2/3 of the crumble into the baking dish. Use your hands to press down firmly into a single layer.
  5. Bake for 10-15 minutes.
  6. While crust is baking, make the filling: heat berries in a shallow pan on medium heat until berries are soft and break to release their liquid. Stir in maple syrup and chia seeds. Heat for another 2-3 minutes, stirring occasionally then remove from heat to thicken.
  7. Remove crust from oven and spread the chia jam in an even layer on top. Sprinkle the remaining crumble on top of the jam layer.
  8. Bake for another 25-30 minutes, until crumble starts to brown.
  9. Let cool completely before slicing into squares.

If you guys try this recipe, tag @daisybeet on Instagram so I can see your creations!

Featured

Zucchini Enchiladas with Avocado Cilantro Cream Sauce

Ben and I took a quick trip to NYC last weekend to visit our family and friends. We went to the Guggenheim and out for dinner and drinks with a group of our NYC people. I love Boston and I know this is where I am meant to be right now, but a piece of me will always belong to New York. The energy there is palpable and unmatched to any city I’ve ever been to. We both have close friends there, and we’ve kind of made a promise to each other to visit when we can so we don’t lose touch with them. Even though we were there for less than 48 hours last weekend, I met up with a good friend of mine for a workout class and coffee date and it was like no time had passed. Those couple of hours we got to spend with each other meant a lot to me, and reiterated the importance of keeping in touch!

Besides friends, another part of NYC I miss is the FOOD. There are an endless number of amazing establishments I would kill to have open in Boston. We didn’t have time to hit up all of my favorites, but I got in plenty of good eats, including Levain cookies. When you’re staying 4 blocks away from the bakery, it’s a sin not to go! After a weekend indulging in cookies and wine, I was craving something light yet filling and super flavorful this week. We both love Mexican food, so I decided to try a lightened up version of enchiladas! These babies are stuffed with some of my favorites (sweet potato, black beans, spinach and red pepper) and wrapped in zucchini! Using zucchini in place of tortillas, the veggie filling and dairy free avocado cream sauce makes these enchiladas quite filling, but not to the point where you want to unbutton your pants and take a nap. There’s a time and a place for those decadent meals, but this recipe is totally what my body was craving!

You can absolutely use tortillas in place of zucchini for this recipe – it will just make fewer total enchiladas because the zucchini ones are smaller than usual. This recipe makes about 20 three-four inch long zucchini enchiladas.

Ingredients

  • 2 medium sweet potatoes, scrubbed and chopped into ½ inch cubes
  • ½ tbsp avocado oil
  • 1 cup diced onion (red or white are both fine)
  • 2 cloves garlic, minced
  • 1 tsp cumin
  • 1 tsp chili powder
  • Salt and pepper to taste
  • 1 red bell pepper, diced
  • 3 large handfuls baby spinach
  • 1 can low sodium black beans, drained and rinsed
  • 4 large zucchinis
  • 2 cups red enchilada sauce, store bought or homemade. I made my own, adapted from Oh She Glows

Homemade Enchilada Sauce

  • 2 tbsp avocado oil
  • 1 tsp corn starch
  • 1 ½ tbsp chili powder
  • 1 tsp cumin
  • 1 tsp garlic powder
  • 1 tsp paprika
  • ¼ tsp cayenne pepper
  • 1 cup tomato paste
  • 1 ¾ cup low sodium vegetable broth
  • Salt to taste

Avocado Cilantro Cream Sauce

  • 1 ½ avocados
  • Juice of 1 lime
  • Handful of cilantro, roughly chopped
  • 1 ½ tsp garlic powder
  • ½ tsp salt
  • ¼ cup water

Instructions

  1. If making enchilada sauce: Heat oil over medium heat and stir in corn starch until mixture starts to thicken. Add spices, stir to mix and cook for 1-2 minutes until fragrant. Stir in tomato paste, vegetable broth and salt. Keep on low heat, stirring occasionally for 3-5 minutes. Remove from heat and set aside.
  2. Preheat oven to 375 degrees F.
  3. In a medium pot, bring 5 cups of water to a boil. Add diced sweet potatoes, return water to a boil and cook for 5-7 minutes until fork tender, then drain.
  4. Using a Y-shaped vegetable peeler, peel zucchinis into long strips. The first couple strips might be too thin to roll, so you can discard them or use them for another recipe.
  5. For the filling, heat avocado oil in a large frying pan over medium heat. Add onion and cook 2-3 minutes until translucent. Add garlic, spices, salt and pepper, cooking another 2 minutes until fragrant. Add bell pepper and cook until soft. Stir in spinach, sweet potatoes and black beans and cook until spinach is wilted. Stir in heaping ½ cup of enchilada sauce, then remove from heat.
  6. Spread ¾ cup enchilada sauce in the bottom of a 9”x13” baking dish.
  7. Prepare the enchiladas: take 3 zucchini strips and lay them together on a clean cutting board, so that they overlap with each other and make a rectangle. Place about ¼ cup of the veggie filling and roll up to enclose filling. Place in baking dish, with the seam side down.
  8. Repeat until pan is full – I made 2 rows of enchiladas. Pour the remaining enchilada sauce on top of enchiladas.
  9. Bake for 20-25 minutes, until sauce is a little bubbly.
  10. While enchiladas are baking, prepare the avocado cream sauce: add all ingredients to a food processor or blender (I used a NutriBullet) and blend until creamy. Add water 1 tbsp at a time as needed to help blend.
  11. Remove enchiladas from oven. Top with avocado cream sauce before serving, along with chopped fresh cilantro if desired.

If you guys make this recipe, tag @daisybeet on Instagram so I can see your creations! 🙂

Blended Chocolate Chia Pudding

When I first tell people that I am a dietitian, they tend to ask some typical questions:

“What do you think of X diet?”

“How much should I be eating to lose weight?”

“Am I getting enough protein?”

One of my favorite questions to help answer is “How can I eat a healthy breakfast when I’m super busy during the week?” If you guys follow me on Instagram, you know that I LOVE breakfast! I always have a filling meal to start the day, whether that be peanut butter and banana toast, a loaded sweet potato yogurt bowl, or oatmeal with a hasselback baked pear. When we sleep, our bodies use up some of the glycogen we store in the liver as energy. It’s important to replenish those lost stores upon waking with breakfast! Including some carbohydrates like whole grains, fruit or dairy helps replenish these stores and allows our bodies to use the glucose in these foods for energy. As with every meal, pairing these carbs with protein, fiber, and healthy fats makes for a balanced meal that will keep us feeling full.

Preparing breakfast the night before to take with you to work is an easy solution to skipping breakfast because you are too busy. Some great options include overnight oatmeal, egg muffins, and chia pudding! Each of these choices are balanced mixes of the macronutrients + fiber.

If you’re not keen on the gelatinous texture of chia pudding, try blending it! Blending turns it into a creamy, smooth pudding that is so dreamy. This recipe will turn any chia pudding skeptic into a lover! It really tastes like a rich dessert. In fact, I would definitely make this for dessert and be completely satisfied! It’s naturally sweetened with just dates, gluten free and paleo friendly. I hope you guys give it a try!

Ingredients:

  • ¼ cup chia seeds
  • 1 ½ cups water
  • 5 Medjool dates, pitted and soaked in hot water for 10 minutes
  • 2 tbsp cacao powder
  • 1 ½ tbsp creamy almond butter
  • ½ tsp vanilla extract
  • ¼ tsp cinnamon
  • Dash of sea salt
  • Toppings of choice: I used banana, pomegranate seeds, hemp hearts, chia seeds and pepitas.

Instructions:

  1. Combine chia seeds and water in a jar, close lid and shake very well. I shake the jar a few times, wait a minute, and shake again. Place in the refrigerator for at least 30 minutes or overnight.
  2. Add chia gel to a blender along with the other ingredients. Blend on high speed until creamy.
  3. Divide between two bowls and add any toppings you desire! This can is easily prepared ahead of time – just store in a jar in the fridge, so it’s ready to grab and go in the morning.

This recipe makes 2 servings.

*I actually made this entire recipe in my NutriBullet Balance blender. It was super convenient just adding all the ingredients to one container – easy cleanup!

What are your favorite breakfast on-the-go recipes? I would love to hear! If you guys try this chia pudding, tag @daisybeet on Instagram so I can see your creations 🙂

Ginger Spice Molasses Cookies (Gluten Free)

Do you ever wake up with very specific cravings? The other morning, I immediately began thinking about chewy ginger spice cookies. I almost always choose classic chocolate chip when it comes to cookies, so it was quite out of the blue for me! Maybe I had seen some scrolling on Instagram the night before, but I knew I wanted to make them that very day!

As you guys know, I have a sweet tooth and I am an advocate for eating “real” sweets on occasion to satisfy those cravings. I’ll never turn down my mom’s homemade cookies or a slice of birthday cake. However, I really do enjoy experimenting in the kitchen with alternative ingredients and creating more nutritious versions of my favorite treats! I’ve recently been experimenting with almond flour. It bakes  up quite well, and I love that it adds healthy fat, fiber and protein to baked goods!

These cookies offer up a double dose of almond, as I also used almond butter. Because of the high fat content in almond butter, there was no need for any added oil or butter to this recipe! I slightly under baked them so they are SUPER soft, and the turbinado sugar coating adds a delicious crunch to every bite. They are the perfect gluten free, paleo treat to bring to your holiday gathering! They stay super moist when you store them, and become even more flavorful a day or two later.

Ingredients:

  • 1 cup creamy almond butter
  • ¼ cup maple syrup
  • ¼ cup brown sugar
  • 1 egg
  • 1 tsp vanilla extract
  • 3 tbsp blackstrap molasses
  • 1 cup almond flour
  • 1 tsp baking soda
  • ½ tsp cinnamon
  • ½ tsp Primal Palate Apple Pie Spice
  • 1 tsp ground ginger
  • ½ tsp kosher salt
  • 1/3 cup turbinado sugar

Instructions:

  1. In the bowl of a stand mixer, cream together almond butter, maple syrup and brown sugar.
  2. Add in egg, vanilla extract and molasses and beat until combined.
  3. In a separate bowl, combine almond flour, baking soda, spices, and salt. Slowly beat in dry ingredients until combined.
  4. While you preheat oven to 350 degrees F, place dough in fridge for 30 minutes or freezer for 10 minutes.
  5. Line a baking sheet with parchment paper and put turbinado sugar in a small, shallow bowl.
  6. Roll ~1-2 tbsp size balls of dough in turbinado sugar, and press down to flatten lightly on baking sheet.
  7. Bake for 9-10 minutes. Cookies will be very soft when you remove them from the oven, so let cool for a few minutes before moving.
  8. Sprinkle with extra ground ginger if desired. Can be stored in an airtight container for 4-5 days after baking.

 

I hope you guys try this festive, flavorful recipe! Tag @daisybeet on Instagram so I can see your creations 🙂

Curry Coconut Red Lentil Soup (Vegan, Gluten Free)

Daylight savings time is when the changing seasons really hits me. The days are getting shorter as the temperature drops. I actually like the first few weeks after we change the clocks, because I enjoy waking up when the sun is rising. But I know in about a month, I’ll be wondering daily why I live on the East Coast (anyone in California looking for a winter roommate)?

My body starts craving warming flavors and hot foods around this time, too. Some of my favorite spices to cook with in the fall and winter are ginger, curry, and cinnamon (and this soup uses all of these)! This recipe is super simple but filling, thanks to the addition of lentils. Lentils are a legume, and come in many different varieties. They are such a wonderful ingredient, and I find they don’t always get the attention they deserve! They are a great source of plant based protein, and are rich in nutrients like folate and manganese. Plus, they are extremely inexpensive. I’m often asked how I can spend so little on groceries each week and still eat well. A plant based diet actually lends itself perfectly to eating on a budget, because vegetarian protein sources are generally less expensive than animal proteins. Some of my other favorite affordable vegetarian proteins are chickpeas, black beans, tofu and eggs.

I used red lentils in this recipe because the cook quickly. They also soften quite a bit when cooked, which helps to thicken the soup’s consistency. If you’d like to keep a thicker broth, I’d recommend not substituting another lentil variety in this recipe. From start to finish, this soup only took about 30 minutes to make! If you’re looking for the coziest soup to warm up to after work, this recipe also is excellent to meal prep!

Ingredients

  • 1 tbsp avocado oil
  • 1 large white onion, diced
  • 2 cloves garlic, minced
  • 1 inch piece of ginger, peeled and minced
  • 1 tbsp curry powder
  • 1 tsp turmeric
  • 1 tsp cumin
  • ½ tsp cinnamon
  • 1 can coconut milk
  • 1 can no salt added diced tomatoes (15 oz)
  • 3 cups vegetable broth (I used Pacific Foods Mushroom Broth)
  • ¾ cup red lentils
  • 8 oz baby spinach or chopped kale
  • Juice of ½ lime
  • Salt to taste

Instructions

  1. In a large pot, heat avocado oil on medium heat. Add onions, cook for 2 minutes until translucent.
  2. Add garlic and ginger, and cook for another 3 minutes, stirring occasionally.
  3. Add spices and salt, stir and let cook for 1 minute until fragrant.
  4. Add coconut milk, diced tomatoes, veggie broth and lentils. Stir to mix everything and bring to a boil, then simmer for 15-20 minutes until lentils are tender.
  5. Stir in greens until wilted.
  6. Add lime juice and salt to taste.

This recipe makes about 5-6 servings, and keeps well in the fridge for 4-5 days.

I hope you guys try this warming soup recipe! Tag @daisybeet on Instagram so I can see your creations 🙂

 

Zucchini Bread Pancakes with Berry Compote

The past few days, it has begun to really feel like late summer. I’ve been lucky enough to have a few weeks with my family on Martha’s Vineyard, and we are experiencing shorter days, less humidity, and cooler temperatures. Before we know it, fall will be rolling around – including pumpkin spice EVERYTHING.

Until then, I am soaking up every last bit of summer I can! Of course, this includes all my favorite summer foods. I’m loving watermelon, tomatoes, basil and peaches. I’ve been filling my plate with an abundance of this fresh produce, but I’ve also been treating myself to some less nutritious treats. One of my absolute favorites to indulge in during the summer is fresh baked zucchini bread from a local farm here on the Vineyard. It’s something that reminds me of my childhood, and I can’t help but reach for a slice when I’m on island.

These zucchini bread pancakes were inspired by my favorite zucchini bread, but without refined grains and excess added sugar. They are super moist and hearty, just like my favorite slice of zucchini bread! I used Elmhurst Unsweetened Milked Hazelnuts ™ in this recipe, as this has become my favorite milk alternative to use daily. I truly believe that when it comes to food, simpler is better, and Elmhurst® shares this same mindset. Their nut and grain milks all contain six ingredients or less, and their unsweetened varieties have just two. They also do not use any added gums or emulsifiers, which is rare to find in milk alternatives! Plus, Elmhurst plant milks have a super smooth consistency and taste creamier than other plant milks I have tried. They have 10 different varieties, including unsweetened and lightly sweetened choices. I’ve been itching to try their Chocolate Milked Peanuts – how delicious does that sound?! You can find Elmhurst products at Whole Foods, and here is the store locator! They also deliver any of their varieties if you order through their website.

If you guys are holding on summer like I am, these pancakes are for you!

 

Ingredients:

  • 1 and ¼ cup oat flour (use a blender to make this out of rolled oats)
  • 1 medium zucchini, grated
  • 1 tsp baking powder
  • 1 tsp salt
  • 2 tsp cinnamon
  • 2 tsp lemon zest
  • 1 egg
  • 1 cup Elmhurst Elmhurst Unsweetened Milked Hazelnuts
  • 1 tbsp maple syrup, plus more for serving if desired
  • ½ cup frozen raspberries
  • ½ cup frozen blueberries
  • 1 tbsp chia seeds
  • Butter, coconut oil or cooking spray for pan

Instructions:

  1. Using a paper towel or clean dish towel, squeeze out excess moisture from grated zucchini
  2. In a large mixing bowl, combine oat flour, baking powder, salt and cinnamon
  3. In a smaller mixing bowl, whisk together egg, hazelnut milk, lemon zest and maple syrup
  4. Add wet ingredients to dry, and stir to combine
  5. Fold in grated zucchini until mixture is well combined. Add more hazelnut milk as needed if batter is very thick
  6. In a cast iron skillet or frying pan, heat butter/oil/cooking spray over medium heat. Spoon batter into pan, using about 1/3 cup
  7. Cook pancakes until edges begin to brown, then flip, after 2 minutes or so
  8. While pancakes are cooking, prepare the berry compote: combine frozen berries and chia seeds in a shallow pan over medium heat. Stir occasionally until berries are cooked down and mixture begins to thicken
  9. Serve pancakes while still warm with a generous pile of berry compote and a drizzle of maple syrup.

This recipe makes about 10 pancakes.

I hope you guys give this recipe a try! If you make these zucchini bread pancakes, I’d love to see how they turn out! Tag @Elmhurst1925 and @daisybeet on Instagram 🙂

 

Cauliflower Fried Rice

Lately, I’ve been traveling a lot on the weekends. I’ve had a few trips in the past few months, plus visiting my boyfriend, friends and family in Boston. I’ve been away from home pretty much every other weekend. If this were one year ago, all this traveling would have totally stressed me out. I was still in my Dietetic Internship and school, and my schedule was dictated by my preceptors. Since my days were jam-packed with internship and homework, I made sure I was extremely organized with meal prepping. I was on a budget, so eating out every night was not an option! While I still love to meal prep and enjoy cooking and eating a majority of my meals at home, I’ve learned to manage better if Sunday evening rolls around and I am just getting back to the city.

One of my biggest tips for being able to prepare a nutritious meal after coming home from traveling is to stock your pantry with a few staples at all times. In particular, frozen vegetables are a lifesaver! They can be added to stir fries, pasta, or even just rice and beans to finish off a perfectly balanced meal. Frozen vegetables are just as nutritious (if not more so) than fresh vegetables. Frozen veggies are picked and then frozen at peak ripeness, preserving their vitamins, minerals and antioxidants in the process.

I’ve probably made my cauliflower fried rice dish 10 times over the past few months. It’s become my go-to meal when I didn’t have time to batch cook for the week, because I use frozen cauliflower rice, eggs, and seasonings which I always have on hand. I like to pick up a few extra veggies to throw into the mix for color and variety, but this dish already has loads of veggie goodness thanks to the cauliflower rice! You can even add other frozen veggies to this dish if you don’t have time to pick up anything fresh – think peas, carrots and broccoli.

Staying on track with healthy eating when you’re frequently on the go can be a big challenge. A little planning ahead by stocking your kitchen with some essentials will save you time, money and catapult you towards your health and wellness goals! I would love to hear your tips + tricks for staying on track when you’re frequently away from home.

Ingredients:

  • ½ tbsp avocado oil or other cooking oil
  • ½ inch piece of fresh ginger, peeled and minced
  • 1 clove garlic, minced
  • ½ cup broccoli florets
  • ½ cup sliced bell pepper
  • ½ cup sliced summer squash
  • 1 cup frozen cauliflower rice
  • Squeeze of fresh lime juice
  • 2 tsp reduced sodium soy sauce or tamari
  • ½ tsp sambal olek paste (or a shake of red chili flakes)
  • 1 large handful fresh greens, like spinach, bok choy or kale
  • 2 large eggs
  • Small handful of cilantro leaves, chopped
  • ½ avocado
  • 1 tsp sesame oil
  • Sesame seeds, for garnish

Instructions:

  1. In a medium cast iron skillet or frying pan, heat oil over medium heat.
  2. Add ginger and garlic and cook for 1-2 minutes, stirring so garlic does not burn.
  3. Add broccoli, bell pepper and summer squash (or any fresh veggies you are using) to pan. Cook another 5 minutes, stirring until veggies are mostly cooked through.
  4. Push veggies to the side of the pan with a spatula. Add cauliflower rice to the empty side of the pan plus the lime juice, soy sauce, and sambal olek. Stir into cauliflower rice to combine. Let cook for 1-2 minutes, then mix cauliflower rice into the rest of the veggies in the pan.
  5. Add greens and stir to combine until wilted.
  6. Push cauliflower rice to one side of the pan.
  7. In a small bowl, whisk the two eggs together.
  8. Spray the empty side of the pan with cooking spray, then pour in eggs. Scramble with a spatula, then mix scrambled eggs in with the cauliflower rice.
  9. Transfer to a bowl or plate. Top with cilantro, avocado, sesame oil and sesame seeds. Enjoy immediately!

This meal is great because it:

  • Utilizes pantry staples when you don’t have time to shop
  • Is extremely customizable, as you can use whatever veggies (fresh or frozen) you have on hand
  • Takes less than 20 minutes to make
  • Is super flavorful and tastes DELICIOUS!

I hope you guys give this a try! If you make this cauliflower rice, I’d love to see how it turns out! Tag @daisybeet on Instagram 🙂

Creamy Curry Butternut Squash Soup with Coconut Milk

Now that I am working full time while finishing my masters, quick and easy batch cooking is even more essential to maintain a healthy lifestyle. Training has been great, but I come home absolutely exhausted with little motivation to cook. It is a life saver to have meals like this curry butternut squash soup ready for me when I get home.

This soup is filled with warming flavors that is perfect to come home to on a chilly night. Butternut squash, ginger, curry powder and coconut milk meld together for a creamy, flavorful, nutritious meal. Top with Thai basil pesto for an added punch and texture!

This dish features one of my new favorite products, Thrive® Algae Oil. I love this cooking oil for many reasons. First, it has a high smoke point – 485 degrees to be exact. This means the fats will not oxidize into harmful substances when cooked at a high heat. It also has an excellent fat profile – full of monounsaturated fats (MUFAs) that are good for our hearts. It even has more MUFAs than olive oil - Thrive® has 90% compared to the 70% in olive oil. Finally, Thrive® has a very neutral taste, lending itself well to so many different recipes. It definitely helped enhance the wonderful, complex flavors in this soup and pesto!

I hope you all try this soup and/or pesto. The pesto is great with pasta or on eggs, as well. Remember to tag #Daisybeet so I can see your creations!

Ingredients:

  • 1 large butternut squash (3-4 pounds)
  • 1 yellow onion, diced
  • 1 clove garlic, minced
  • 1 inch piece fresh ginger, peeled and minced
  • ½ bag riced cauliflower (I used frozen)
  • Himalayan pink salt
  • 1 tsp turmeric
  • 2 ½ tsp curry powder
  • 2 tsp fresh thyme leaves
  • 1-2 tbsp Thrive® Algae Oil
  • 8 oz unsalted or low sodium veggie stock
  • 1 can lite coconut milk
  • Batch of Thai Basil Pesto (Optional)

Instructions:

  1. Preheat oven to 400 degrees.
  2. Pierce butternut squash with a fork several times. Cut butternut squash in half by separating the long, narrow part from the wide part. Cut each piece in half. Scoop out seeds (discard seeds or save for roasting).
  3. Drizzle squash flesh with 1-2 tsp Thrive® Algae Oil and a little salt. Place cut side down onto foil-lined baking sheet. Roast for 45 minutes – 1 hour, until squash can easily be pierced with a fork.
  4. Heat 1 tbsp Thrive® Algae Oil in a large soup pot over medium heat. Add onion and salt to taste, and cook 3-5 minutes until translucent, stirring occasionally.
  5. Add garlic, ginger, thyme and cauliflower rice and cook an additional 2-3 minutes.
  6. Add more salt, turmeric and curry powder and stir to coat mix.
  7. Scoop out roasted butternut squash from skin and add to soup pot.
  8. Add veggie stock and stir, letting flavors combine for 2-3 minutes.
  9. Transfer contents to blender (I recommend a high-speed blender like a Vitamix) and blend on high until smooth and silky.
  10. Pour soup into large container or back into soup pot, and stir in the can of coconut milk until well combined.
  11. Serve as is, or topped with a scoop of Thai basil pesto (optional).

 

Ingredients for Thai Basil Pesto:

  • 2 cups Thai basil
  • 1 inch fresh ginger, peeled and chopped
  • 2 garlic cloves, chopped
  • 1 tbsp sesame oil
  • 1 tbsp Thrive® Algae Oil
  • 1 tbsp rice vinegar
  • 1-2 tbsp water
  • Juice of ½ lime
  • 1-2 tsp low sodium soy sauce
  • 2 tbsp peanuts
  • 2 tbsp pine nuts
  • Shake of crushed red pepper flakes

Instructions for Thai basil pesto: Combine all ingredients in a high-speed blender and blend until combined. I like to keep a little texture in my pesto, but if you prefer a smoother pesto, blend for longer.