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Quinoa and Veggies With Peanut Sauce

Quinoa and Veggies With Peanut Sauce

Well hi there and happy lunching ladies and gents! I’d like to address the number one question I get asked lately, which is “how do you have time to make so much healthy food while being in grad school?” It’s a simple answer: I make time! Getting up early is great for productivity and I don’t work out nearly as often as I did in college, but I still try to at least 3 times a week! Also, cooking healthy dishes doesn’t have to be a daunting task. Life is complicated enough, so at least make your meal prep simple! Today’s recipe is super healthy, plant based, and really easy to pack for school/work. I am thrilled to present to you: Quinoa and Veggies With Peanut Sauce- a piece of cake to make! 

Fun fact, I’m a total sucker for peanut sauce. However, I am very careful about which peanut sauces I eat because many are loaded with preservatives. Yuck. Good news- my sauce is healthy and pure, woooo! 

Quinoa and Veggies With Peanut Sauce is lit-ruh-lee my favorite lunch to pack for school. Why you may ask? Well, it’s incredibly filling, portable, and loaded with nutrient dense veggies and protein. Keeenwah is a wonderful source of plant based protein, in case ya didn’t know :).

Quinoa and Veggies With Peanut Sauce
Serves 4
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Ingredients
  1. 1 cup quinoa
  2. 1 bunch bok choy chopped (mine was on the smaller side)
  3. 8 oz white mushrooms (cut in half)
  4. 1 red bell pepper (I cut into strips)
  5. 3 cups purple cabbage (I sliced and chopped mine)
  6. 1.5 cups vegetable stock
  7. Sauce Ingredients
  8. 3 tbsp peanut butter (make sure it's smooth)
  9. 7 tsp extra virgin olive oil
  10. 4 tsp liquid aminos (I used Bragg's brand)
  11. 1/4 tsp garlic powder
  12. 1/4 tsp ground ginger
Instructions
  1. Cook 1 cup of quinoa according to package directions.
  2. Whisk the sauce ingredients together in a bowl until a smooth consistency forms.
  3. In a separate pan from the quinoa, cook the chopped vegetables in vegetable stock on medium heat for 16-18 minutes. The liquid should be almost fully absorbed when finished.
  4. Then, add the quinoa to the cooked veggies and mix in the sauce.
  5. Serve and enjoy!
Notes
  1. Cooking time: 16-18 minutes on medium heat.
  2. Cook quinoa and veggies separately.
UpBeet and Kaleing It http://upbeetandkaleingit.com/
Vegan Banana Milk Oats

Vegan Banana Milk Oats

Oh oatmeal, you’re perfect served warm (or cold), you’re American Heart Association certified, filling, and very cost-effective! I heart you oatmeal. In fact, I made you taste even better with sweet, nourishing, and creamy banana milk. Oats, bananas, nuts, and maple syrup are a classic combination that warms my soul on a cold Ohio winter day. Forget those yucky artificial sweeteners and start cooking your oats in naturally sweet banana milk. It’s infused with dates and cinnamon, ummm heaven. Vegan Banana Milk Oats only take 10 minutes to cook and there’s not a microwave in sight, this is stovetop oatmeal :).

The suggested toppings I name for you include goji berries, pecans, pistachios (pictured are lightly salted), sprouted Granola (Go Raw brand), and bluuuuuuuuebs. Oh, and let’s not forget that oatmeal is not complete without a drizzle of organic maple syrup <3.

 

Vegan Banana Milk Oats
Serves 1
A delicious and creamy stovetop oatmeal recipe cooked in banana milk
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Cook Time
10 min
Cook Time
10 min
Ingredients
  1. 1 cup of old fashioned oats
  2. Banana Milk Ingredients
  3. 1 small frozen ripe banana (make sure it's sweet!)
  4. 2 pitted dates
  5. 1 and 1/3 cups of water
  6. Pinch of cinnamon
  7. Other Ingredients
  8. Another 1/3 cup of water (added at 6 minute mark)
  9. Suggested Toppings
  10. Pecans, Pistachios (lightly salted)
  11. Sprouted granola
  12. Frozen blueberries
  13. Goji berries
  14. Maple syrup
Instructions
  1. Place Banana Milk ingredients in a nutribullet/blender and blend until smooth.
  2. Then, combine the oats and Banana Milk in a small pot.
  3. Side Note: Stir often to avoid burning on bottom of pot.
  4. Cook the oatmeal on medium-low heat and at the 6 minute mark, add 1/3 cup water. Stir, and let the oats cook another 4 minutes.
  5. Place the mixture in a bowl and top with your favorites!
  6. Enjoy!!
UpBeet and Kaleing It http://upbeetandkaleingit.com/
Greek-Style Lemon Potatoes

Greek-Style Lemon Potatoes

Hey hey hey! Happy first day of classes for many of you (insert sad emoji). Ugh, Christmas break is so nice and too good to be true. All I did was relax, make yummy food and spend time with friends/family. Now it’s back to reality and time to tackle another semester of classes. Ok, so you’re here to talk about Greek-Style Lemon Potatoes so please, let’s. This recipe is a modified version of my wonderful yiayia’s (grandma). She makes the most divine lemon Greek potatoes in the whole world but they take a looooong time to cook. I sped up the process quite a bit since most of us don’t have 2 hours to cook dinner. Also, I’ve come to realize they are two types of people in this world: people that are Greek and people that love Greek food. No matter which category you fall under, Greek-Style Lemon Potatoes will make your heart sing, keep your stomach happy, and leave you feeling sad after they’re all gone- looks like you’ll just have to make more!

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Honestly, good luck when it comes to practicing moderation and self-control because I can’t make Greek-Style Lemon Potatoes without finishing the entire amount within one day. 

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Greek-Style Lemon Potatoes
A traditional Greek side dish of roasted potatoes paired with a fresh and delicious lemon sauce
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Ingredients
  1. 1.5 lbs of organic Crimson Goldfinger Fingerling Potatoes (I buy them at Fresh Market)
  2. 3 Medium Organic Idaho Potatoes
  3. 1/2 cup extra virgin olive oil
  4. 1/4 cup fresh lemon juice
  5. 1/4 tsp garlic powder
  6. Sea salt/pepper to taste
  7. Fresh chopped dill if wanted
Instructions
  1. Cut the potatoes into bite sized pieces.
  2. Pre heat oven to 400 degrees.
  3. Put the potatoes in a baking pan and combine them with the olive oil, lemon juice, and spices and toss them to coat.
  4. Cover the baking pan with aluminum foil.
  5. Bake the potatoes at 400 degrees covered for 30 minutes.
  6. Pull out potatoes and give them a stir.
  7. Bake uncovered for another 30 minutes at 400 degrees.
  8. Let potatoes slightly cool down and then add fresh chopped dill if wanted.
  9. Enjoy!
Notes
  1. Serves 4-5 as a side dish!
UpBeet and Kaleing It http://upbeetandkaleingit.com/
Easy Vegan Bread Pudding

Easy Vegan Bread Pudding

HAPPY 2017 EVERYONE! Wow, 2016 went by fast and I really hope that 2017 is a better year in terms of peace, love, and unity. “I wish I could bake a cake filled with rainbows and smiles and everyone would eat and be happy” (Mean Girls reference). There is one thing that continues to bring people together in the best of ways, which is food. We all enjoy it and we all need it. So I may have not baked a caked with rainbows and smiles but My Easy Vegan Bread Pudding will undoubtedly bring everyone together to the kitchen table. Serve this pudding as a fabulous dessert after dinner or for a yummy breakfast. Warning: pleasant smells of warm cinnamon and cream will wake everyone up. 

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In 2017, I want to eat more avocados than ever and start making my own kombucha. Reach for the stars Mar. #goals

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I’m so happy bread pudding is my first recipe of 2017 because it’s truly a beautiful dish that will warm your soul. 

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Easy Vegan Bread Pudding
Serves 5
A delicious and healthy vegan bread pudding that will warm your soul
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Ingredients
  1. Filling
  2. 6 cups of bread slices cut into medium cubes packed down (I used brown rice gluten free sliced bread)
  3. 5 pitted dates
  4. 2 cups toasted coconut milk (I used Califia Farms brand)
  5. 1/3 cup full fat coconut milk (I used Simple Truth Organic brand found at Kroger)
  6. 1/4 tsp cinnamon
  7. Frosting
  8. 1/3 cup unsweetened almond milk
  9. 1/3 cup Tofutti
  10. 4 pitted dates
  11. 1/4 tsp cinnamon
Instructions
  1. Cut the sliced bread into medium sized cubes and place into baking pan.
  2. Combine the 5 dates, coconut milks, and cinnamon in a nutribullet or blender.
  3. Pour the wet ingredients over the bread and make sure the bread is fully coated.
  4. Cover the baking the pan with plastic wrap and refrigerate overnight.
  5. Preheat oven to 350 degrees.
  6. Bake bread pudding uncovered for 25 minutes.
  7. In the nutribullet or blender, mix the frosting ingredients until fully combined.
  8. Place a dollop of frosting on each piece of serving.
  9. Top with pecans if wanted.
  10. Enjoy!!
Notes
  1. I used a 13 x 9 baking pan
  2. *Pecans for topping if wanted
UpBeet and Kaleing It http://upbeetandkaleingit.com/
The Healthiest Vegan Pasta Salad

The Healthiest Vegan Pasta Salad

Thursday is a good day for two reasons: 1. Friday is tomorrow and 2. I have the yummiest pasta salad recipe for you. YAY. Veggies and pasta may just be my all time favorite combo. The Healthiest Vegan Pasta Salad will satisfy your carb cravings and the roasted brussels sprouts, broccoli, and chickpeas add essential nutrients. A fabulous sauce is the key to a delicious dish and when it comes to pasta salads, a simple dressing with bold flavors is always best. However, this one doesn’t overpower the taste of the pasta and veggies. A little bit of stone ground mustard gives the vinaigrette life and trust me when I say it will become your new obsession!

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 Roasting the veggies is important in order to achieve somewhat of a crunchy texture! You’re going to love it 🙂

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Take this crowd-pleasing pasta salad to a New Year’s Eve party, people will love it! Even though the pasta salad is nutrient dense and incredibly healthy, it doesn’t taste like it.

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The Healthiest Vegan Pasta Salad
A healthy pasta salad recipe that tastes best served at room temperature!
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Ingredients
  1. 8 oz of organic corn + quinoa blend pasta (I used Ancient Harvest brand)
  2. 12 oz brussels sprouts (trim off the bottom and cut them in half)
  3. 3 heads of broccoli (cut into florets)
  4. 1 can garbanzo beans rinsed and drained
  5. 1/3 cup extra virgin olive oil
  6. Sea salt/pepper to taste and garlic powder if wanted
  7. Vinaigrette Ingredients
  8. 6 tbsp extra virgin olive oil
  9. 2 tbsp balsamic vinegar
  10. 1 tbsp stone ground mustard
  11. 1/4 tsp sea salt
Instructions
  1. Cook the pasta according to package directions
  2. Pre heat oven to 400 degrees
  3. Drizzle the 1/3 cup olive oil on the veggies and beans and toss them with the olive oil and seasonings
  4. Roast veggies and beans for 25 minutes at 400 degrees
  5. Whisk the ingredients for the vinaigrette together
  6. Drain the pasta and combine it with the veggies/beans
  7. Pour the vinaigrette over the pasta salad while it's still warm so the flavors are better absorbed
  8. Serve and enjoy!
Notes
  1. You can serve it warm, at room temp, or cold!
  2. As a side dish, serves 6-7 and serves 4 as a main dish.
UpBeet and Kaleing It http://upbeetandkaleingit.com/
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