Kale Salad and Plant Based Nuggets

Kale Salad and Plant Based Nuggets

Have you tried air frying yet? I’m a bit late to the whole air frying party, but air fryers work by circulating hot air to make your food nicely crispy. In short, they give you deep-fried food, with none of the deep frying. Win-win, right? For most things, you only need a minimal amount of oil to get the same results as deep fat frying. Better still, some dishes can be made in an air fryer with no oil at all – like this vegan Kale Salad and "Chicken" Nuggets made from soy-free tempeh.

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Fresh Salmon Spring Rolls

Fresh Salmon Spring Rolls
Fresh Salmon Spring Rolls

I love a good lunch! And, this recipe is all that and then some. These Fresh Salmon Spring Rolls are all of my favorite things all wrapped up into little tasty morsels: greens, carrots, purple cabbage, cucumber, avocado and sushi grade salmon with a miso dipping sauce. I love sashimi, fresh veggies... what's not to love?

It might seem slightly intimidating to make these or even use raw salmon. But, trust me... Buying sushi grade fish is simple. I purchased mine at my local Whole Foods, but you'll be able to do this at any market that sells fresh fish. There are a few things to consider. Although something may be labeled sushi grade, here are a couple of things to know and questions to ask before purchasing:

  • Go to the right place. Go to a reputable fishmonger or market.
  • Choose sustainable.
  • Ask the right questions, like: Which days fish is delivered? Is it fresh or frozen?
  • And get them to pick you out some nice sushi grade fish.
  • Use your senses. Never use fish with a fishy odor.
  • Let your fishmonger know you need 'sushi grade fish.'

Now, let's talk about the Rice Paper Wrappers. These can also be intimidating to tackle if you've never used them before. They come out of the package hard and inedible, and they must be soaked in water before using. Simply, follow the instructions on the package and you'll be good to go.

Not sure how to cut sushi grade salmon? Here's a great video: How To Cut Sushi Grade Salmon.

Fresh Salmon Spring Rolls
Fresh Salmon Spring Rolls
Fresh Salmon Spring Rolls

What You'll Need

4 rice paper wrappers
4 butter or romaine lettuce leaves
1 carrot, shredded
1 cucumber, shredded
1 cup cabbage, shredded
Haas avocado, sliced
4-5 oz sushi grade salmon, thinly sliced (1/4")
 

What You'll Need To Know

Soak rice paper wrappers.

Arrange one piece of lettuce on bottom half of soaked rice paper, folding or tearing to fit and leaving a 1-inch border along the edge.

Top with some of the carrots, cabbage, cucumber, avocado, and salmon. Don't overfill. Make sure the ingredients are not clumped together in the center, but evenly distributed from one end to the other.

Pressing down on the filling with your fingers (pressing down on the ingredients is particularly important because it tightens the roll), fold the bottom end of the sheet (side nearest you) over the top of the fillings and roll into a cylindrical shape halfway.

Fold the left and right sides inward and complete rolling the remaining half. If rice paper is too dry to seal, moisten unsealed edges with a little more hot water.

Transfer summer roll to a plate, seam-side down, slice and cover with dampened paper towels.

Make additional roll in the same manner.

3 Ingredient Banana Pancakes

banana pancakes1

These pancakes are bananas!!!

Literally, bananas.

They are made up of three ingredients:

Bananas.

Eggs.

A dash of baking powder.

All 3 whisked together to create this magical breakfast treat. This is hands down one of my favorite breakfast treats when I'm having a major sweet tooth. It has few ingredients, and naturally gluten-free.

banana pancakes1
banana pancakes1

What You'll Need
1 medium ripe banana
2 large eggs
1/8 teaspoon baking powder, for fluffier pancakes
Grass-fed Butter

What You'll Need To Know

Add the bananas to a high-speed blender, blending it until it has a pudding-like consistency and no large lumps remain. You should have 1/3 to 1/2 cup of mashed bananas. Add 1/8 teaspoon of baking powder for fluffier, lighter pancakes.

Transfer your mixture to a bowl and stir in the eggs. Whisk the eggs together until the yolks and whites are completely combined.The batter will be very loose and liquidy, more like whisked eggs than regular pancake batter.

Heat a griddle over medium heat. Melt a little butter (or warm a little vegetable oil) in the pan to prevent sticking.

Drop roughly 2 tablespoons of batter onto the hot griddle. It should sizzle immediately. If not, turn up the heat slightly.

Cook for about 1 minute, until the bottoms look browned and golden when you lift a corner. The edges should also be starting to look set, but the middle will still be loose like barely set Jell-O.

Flip the pancakes and cook for another minute or so

Transfer the cooked pancakes to a serving plate.

Serve with maple syrup, honey, jam, fresh berries, or any extra toppings you'd like.

Recipe makes 8 small pancakes. 

Walnut Lentil Burgers with Tarragon

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Lately, I've been into the whole SoulCycle craze, and have been loading up on even more high protein and nutrient dense foods, like these savory lentil burgers. Lentils are one of my favorite foods. I enjoy lentils in soups and other foods. They're just so delicious and packed with tons of protein. A must for any vegetarian. This was the inspiration of this recipe: Walnut Lentil Burgers with Tarragon. These burgers are an easy way to get solid nutrition in your diet. The lentils and quinoa form a complete protein, which means that they contain all nine essential amino acids. Walnuts are high in omega-3 fatty acids; Mushrooms provide essential B vitamins; and Tarragon is rich in phytonutrients. Just what you need for a healthier, happier you.

What You'll Need

2 cups quinoa, cooked 1 1/2 cups brown or green lentils, cooked (about a 15 oz. can) 1 egg (Vegan: 1 tablespoon freshly ground flax seed and 3 tablespoons warm water) 1/4 cup raw walnuts, chopped 1 tablespoon tarragon, chopped 1 cup button mushrooms, chopped 1/2 medium onion, chopped 4 garlic cloves, diced 1/4 cup flat leaf parsley, chopped 1/2 teaspoon sea salt 2 tablespoons of sallflower oil

These ingredients together pack in a mouth full of flavor. The Tarragon helps bind and enhance the flavors of all the ingredients, and is a wonderful aromatic.

walnut lentil burgers, gluten-free, vegetarian, healthy, burger, healthy burger, lentil burger, recipe
walnut lentil burgers, gluten-free, vegetarian, healthy, burger, healthy burger, lentil burger, recipe

Why Coconut oil? Olive Oil is good for you, but cooking with it isn't. All vegetable oils are susceptible to heat damage—much more so than the whole foods from which they were pressed or extracted. But in the case of extra virgin olive oil, the susceptibility is especially great. I made the switch from olive oil, and I've been using coconut oil for the past two months. In culinary use, coconut oil compares favorably with other vegetable oils with its high smoke point. These lentil burgers are so easy to make. You'll want to make sure that your lentils are cooked and drained, and the cooked quinoa is cool before forming the patties. In a skillet, heat about a tablespoon of coconut oil. Sautée onions until translucent. Add the walnuts, mushrooms, parsley, garlic, tarragon and sea salt. Sauté for about 5 minutes. Transfer to a large bowl. In the bowl of a food processor, process the lentils (be sure to rinse and drain them if you're using canned), 1 cup of quinoa and egg. You'll want to pulse in the food processor just enough to break up the lentils and quinoa so they start to stick together—about 20 times max. Don’t over-process.

You can easily make this recipe 100% vegan by replacing the egg with 1 tablespoon of freshly ground flax seed and 3 tablespoons warm water, approximating the texture to create a binding effect of an egg.

walnut lentil burgers, gluten-free, vegetarian, healthy, burger, healthy burger, lentil burger, recipe
walnut lentil burgers, gluten-free, vegetarian, healthy, burger, healthy burger, lentil burger, recipe

Transfer to the bowl with the veggies and add the remaining 1 cup of quinoa. You'll want to make sure to mix well and form into patties, 1/4 cup at a time (I used a 1/4 cup measuring cup). Heat a skillet to medium low heat and add a tablespoon of oil. Cook the patties, about 4-5 at a time, for 3-4 minutes on each side, until a golden brown crust forms. Let them cool a little before serving. This recipe makes 12 lentil walnut burger patties, and are perfect for Meatless Monday's. I like to eat them on their own, or wrapped up in Swiss Chard, but feel free to top them with your favorite condiment, if necessary. I love using Hamilton Creek Food's Just Mayo. It's a great vegan, plant-based mayo that tastes exactly like the real stuff, and it adds great flavor to the Swiss Chard and burger patties.They are equally as tasty serving them on a sprouted grain bun (for the gluten eating folks!) or gluten-free bread with your typical burger fixings (lettuce, avocado, tomato, red onion, etc.).

walnut lentil burgers, gluten-free, vegetarian, healthy, burger, healthy burger, lentil burger, recipe

Got leftovers?  Just throw them in a 250-degree oven to warm them up.

 

Ingredients

2 cups quinoa, cooked

1 1/2 cups brown or green lentils, cooked (about a 15 oz. can)

1 egg (Vegan: 1 tablespoon freshly ground flax seed and 3 tablespoons warm water)

1/4 cup raw walnuts, chopped

1 tablespoon tarragon, chopped

1 cup button mushrooms, chopped

1/2 medium onion, chopped

4 garlic cloves, diced

1/4 cup flat leaf parsley, chopped

1/2 teaspoon sea salt

2 tablespoons of coconut oil

Instructions

In a skillet, heat about a tablespoon of coconut oil. Add the walnuts, mushrooms, parsley, garlic, tarragon. Sauté for about 5 minutes.

Transfer to a large bowl. In the bowl of a food processor, process the lentils (be sure to rinse and drain them if you're using canned), 1 cup of brown rice and egg. Pulse in the food processor just enough to break up the lentils and quinoa so they start to stick together—about 20 times max. Don’t over-process.

Transfer to the bowl with the veggies and add the remaining 1 cup of brown rice. Mix well and form into patties, 1/4 cup at a time (I used a 1/4 cup measuring cup).

Heat a skillet over medium-low heat and add a tablespoon of oil. Cook the patties, about 5 at a time, for 3-4 minutes on each side. Let them cool a little before serving.

Notes

I like to eat them on their own, or wrapped up in Swiss Chard, but feel free to top them with your favorite condiment, if necessary. They are equally as tasty serving them on a sprouted grain bun or gluten-free bread with lots of toppings (lettuce, avocado, tomato, red onion, etc.).

Recipe makes 12 serving.

Green Detox Smoothie Bowl

Green-Detox-Smoothie-Bowl.png
Green Detox Smoothie Bowl letsregale.com
Green Detox Smoothie Bowl letsregale.com

I'm about to quit my job, follow my dreams and become a smoothie bowl artist.😂 (kidding guys!) But, this smoothie bowl... It's pretty darn green and delicious.

Super healthy, detoxifying and refreshing, this Green Detox Smoothie Bowl will give you a natural boost of energy and make you feel ready to take on the day. The kale and spinach add a healthy dose of vitamins A and C, cucumber and coconut water bring the hydration, avocado has healthy fats and adds smoothness, and pear brings in just enough sweetness. I've added a teaspoon of MTC oil for extra energy and a scoop of protein to keep you balanced and full.

Here's A Tip... To make this a smoothie bowl and not just a smoothie in a glass, you'll want to use very little liquid when blending everything together. Why? Because the produce I opted to use—cucumber and pear—are water-based that if you use too much liquid to mix them together, the smoothie bowl won’t be thick. The goal is to make a thick bowl so you can eat it with a spoon. My advice is to use 1 tbsp of water to blend everything together, and then if that isn’t enough add additional coconut water 1 tablespoon at a time. If you accidentally add too much, don't worry, just drink it as a smoothie... it'll still be really delicious.

What You'll Need

1/2 cup baby kale
1/2 cup baby spinach
1/2 pear
1/4 avocado
1 teaspoon minced ginger
1 baby cucumber (Persian cucumber)
1 1/2 cups coconut water
1 teaspoon MCT oil
1 scoop protein (I used this brand*)

Toppings… blueberries, blackberries, pistachios, chia seeds

What You'll Need To Know

Combine all ingredients in blender and blend on high until smooth, top, snap a pic and enjoy .

* Use promo code 'valerie' at check out and get 40% off your order!

Pan Seared Chilean Sea Bass with Quinoa & Mango Salsa

Sea Bass Quinoa Mango Salsa_5

Over the weekend, I stepped outside my comfort zone and cooked a Chilean Sea Bass with quinoa and zesty mango salsa. Can I just tell you... it was delicious!

Each bite consisted of an "mmm" and "yum."

Pan Seared Chilean Sea Bass with Quinoa and Mango Salsa, perfectly paired with an Oregon Pinot Noir. It was fun cooking up something that I normally wouldn't cook. Salmon is my go to fish, so cooking fish wasn't foreign.

You see, the key to cooking up a perfectly pan-seared fish is place the fish skin-side down in the screaming hot pan for 7 minutes. Crispy skin is the best! Turn it at the 3 1/2 minute mark and cook it a few minutes longer on the opposite side.

What You'll Need

Mango Salsa 1 mango, diced 1/4 purple onion, diced 1/2 cup cilantro, chopped 1/2 cup tomatoes, chopped 1 Jalapeño, finely chopped and deveined Juice from 2 limes Pink Himalayan Salt, to taste

Sea Bass 2 4.0 oz Sea Base fillets 1 1/2 tablespoon extra virgin coconut oil salt, to taste 1 sprig of fresh thyme

Quinoa 1 cup dried quinoa 2 cups water

Shrimp Tacos with Mango Salsa, tacos,mexican recipe, healthy mexican recipe, gluten-free, gluten-free recipe, healthy recipe, recipes, seafood, shrimp recipe, shrimp, mango salsa
Sea Bass Quinoa Mango Salsa_10
Sea Bass Quinoa Mango Salsa_2

What You'll Need

1 mango, diced
1/4 purple onion, diced
1/2 cup cilantro, chopped
1/2 cup tomatoes, chopped
1 Jalapeño, finely chopped and deveined
Juice from 2 limes
Pink Himalayan Salt, to taste
4 4.0 oz Sea Base filets
1 1/2 tablespoon extra virgin or coconut oil
salt, to taste
1 sprig of fresh thyme
1 cup dried quinoa
2 cups water

What You'll Need To Know

Combine 1 cup quinoa with 2 cups water in a medium saucepan. Bring to a boil. Cover, reduce heat to low, and simmer until quinoa is tender, about 15-20 minutes. Remove from heat and let is sit for 5 minutes. After it has cooked and rested, use a fork to fluff and separate the grains.

Season the sea bass with salt and pepper.

In a large saute pan over medium heat, add the coconut oil and heat the oil to a slight smoke. Add 1 sprig of fresh thyme to the saute pan and sear the sea bass skin side down for 3/4 of the cooking time about 7 minutes. This will give the fish a nice crisp skin and golden color. Carefully turn the fish over, to finish the other side. Remove the sea bass and hold in a warm place.

In a mixing bowl, add the diced mango, purple onion, cilantro, tomatoes, jalapeño, lime juice and salt and mix together.

Plate your ingredients with 1/2 cup cooked quinoa, sea bass and mango salsa on top (roughly, 1/4 cup.)

Recipe makes 4 servings.

Green Lean Power Smoothie

Green Lean Power Smoothie letsregale.com3

Clean.

Lean. 

Mean.

Super green.

I love this ‪smoothie‬! yassss!!!

About a year ago I moved away from juicing after finding out that it isn't all that good for you. Sure, juicing is a great way to get a big punch of antioxidants and vitamins into your diet. But, as you juice fruit and vegetables, you’ve stripped away the fiber and concentrated the sugars from many, many servings of fruit and veggies into a single serving of juice. Well, actually, it's two servings of juice. Did you really think that 16 oz was one serving? It's not.

Blending keeps the fiber and without getting the instant sugar rush from drinking juice. I'm not saying stop juicing. With anything, just remember moderation. And, maybe reconsider doing a "juice detox" or "juice cleanse."

I particularly love this smoothie after grueling workouts. It's packed with nutrients of hearty greens, good for you fats--thanks to the ‪‎avocado‬--and a boost of protein.

So, why no fruit? From trial and error, I have found that adding fruit will make it too sweet, especially if you are using a protein powder.

Green Lean Power Smoothie letsregale.com2
Green Lean Power Smoothie letsregale.com1
Green Lean Power Smoothie letsregale.com0

What You'll Need

1 cup of baby kale
2 cups baby spinach
1/4 lemon
25g cucumber
1 celery stalk
1/2 small avocado
1 tsp ginger
1 scoop plant based protein (I used this brand*)
8-10oz water
5 ice cubes

What You'll Need To Know

Add ingredients to a high-speed blender and blend. Serve and enjoy!

* Use promo code 'valerie' at checkout for 40% off order!

Savory Mushroom Stuffed Belgian Endives

recipes, healthy recipes, mushroom recipe, endive recipe, savory mushroom stuffed endives, vegan, gluten-free, vegetarianIt has been beginning to feel a lot like spring time here in San Francisco, and it is only February. The sun has been shining, and the weather has been unbelievably warm. Since it is been feeling much like spring on my side, I’ve been on a flower and bright vegetable (and fruit) craze. The other day I strolled around San Francisco’s Ferry Building Farmers Market for inspiration, and was in awe of the bright colors of the tented produce tables, lined with all the colors of the season. Inspired? Yes. Strolling through the farmers market is the easiest way to get inspired.

recipes, healthy recipes, mushroom recipe, endive recipe, savory mushroom stuffed endives, vegan, gluten-free, vegetarian My stroll inspired me (and my tastebuds) to make Mushroom Stuffed Belgian Endives. These bite size boats have a lot going for them: the sautéed mushrooms with zucchini, shallots, garlic, and a splash of white wine compliment the sweet, nutty flavor with a mild bitterness of the endives. endives

What You'll Need:

8 oz. Crimini Mushrooms (caps, sliced; stems, minced) 1/4 cup Sugar Plum Tomatoes 1 Medium Zucchini, diced 3 Shallots, diced 10 Garlic Cloves, minced 1/4 Cup White Wine 2 Whole Endives 1/2 teaspoon salt 1/4 teaspoon pepper 1 Tablespoon Safflower Oil (or Sunflower Oil) Garnish: flat leaf parsley

The result of sautéing all of the ingredients is a savory mouthwatering, hearty, and luxurious stuffing, with a sweet garlic tone.

stuffed endives The secret to mushrooms that are beautifully browned and not watery is taking a hands-off approach. Stirring them as they caramelize releases the mushrooms’ liquid and causes them to steam, so leaving them alone is the way to go. recipes, healthy recipes, mushroom recipe, endive recipe, savory mushroom stuffed endives, vegan, gluten-free, vegetarian Garnish with flat leaf parsley for a refreshing aftertaste.

recipes, healthy recipes, mushroom recipe, endive recipe, savory mushroom stuffed endives, vegan, gluten-free, vegetarian The natural crunch of the endives is like a bite of winter bidding farewell to the meaty and hearty crimini, and welcoming the spring time with bright zucchini, shallot and sugar plum tomato mix.

recipes, healthy recipes, mushroom recipe, endive recipe, savory mushroom stuffed endives, vegan, gluten-free, vegetarian These beautiful little gourmet goodies can be enjoyed without any guilt. What I like a lot about this savory dish, is that it is unique appetizer recipe. They take very little effort to prepare, so you can whip up an impressive batch in a pinch.

recipes, healthy recipes, mushroom recipe, endive recipe, savory mushroom stuffed endives, vegan, gluten-free, vegetarian This is also a perfect Meatless Monday dish!

Mushroom Stuffed Belgian Endives
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 8 oz. Crimini Mushrooms (caps, sliced; stems, minced)
  • 1/4 cup Sugar Plum Tomatoes
  • 1 Medium Zucchini, diced
  • 3 Shallots, diced
  • 10 Garlic Cloves, minced
  • 1/4 Cup White Wine
  • 2 Whole Endives
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 Tablespoon Sallower Oil
  • Garnish: flat leaf parsley
Instructions
  1. Heat oil in a large skillet over medium-high heat. Sautée the shallots until translucent. Add in the mushroom stems and zucchini, 2 to 3 minutes. Cook mushrooms without stirring, until they are caramelized, 4 to 5 minutes. Reduce heat to medium. Toss mushrooms, and season with salt and pepper. Add in tomatoes, and cook until mushrooms are well browned, about 5 minutes more. Add garlic, and cook until garlic is golden and fragrant, about 2 minutes. Remove skillet from heat. Add wine. Return skillet to heat, and cook until wine is evaporated, about 4 minutes. Garnish with parsley. Once cooked, stuff the endive leaves. Enjoy!
Notes
The secret to mushrooms that are beautifully browned and not watery is taking a hands-off approach. Stirring them as they caramelize releases the mushrooms' liquid and causes them to steam, so leaving them alone is the way to go.

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