Cauliflower by itself are not my favorite, but they are versatile since you can turn them into rice, or roast them with different sauces. This is one of my favorite cauliflower recipes to use as an appetizer or side disk.
For the sauce
For the cauliflower
- One large head cauliflower
- 1/2 c flour
- 1/2 c milk of choice (I used almond milk)
- 1/2 t garlic powder
- Optional scallions for garnish, if desired
For the sauce:
- Combine all of the sauce ingredients in a bowl and whisk together. Set aside.
For the cauliflower:
- Preheat your oven to 450°F, and spray a baking sheet with oil or cooking spray.
- Cut the cauliflower into florets. The smaller they are, the faster they will cook and softer they will get.
- Whisk together the remaining ingredients in a bowl.
- Toss the cauliflower in the batter until thoroughly coated.
- Arrange the cauliflower on the baking sheet in a single layer.
- Bake for 15-20 minutes, or until slightly less done than you want them.
- Remove from the oven and pour the sauce over the cauliflower
- Return to oven for another 5 minutes.
- Remove from the oven and gently flip and toss the cauliflower in the sauce on the sheet.
- Return to the oven for another 5 minutes.
- Place the cauliflower on a serving plate or bowl, and if desired, sprinkle with scallions
I know chickpeas and cookie dough don’t normally go together, but this is by FAR my most requested recipe. We’ve made this for a bunch of pot lucks, and it is always a hit! Courtesy of chocolate covered katie. http://chocolatecoveredkatie.com/2011/05/23/want-to-eat-an-entire-bowl-of-cookie-dough/
Time- 10 minutes
- 1 15 oz can of chickpeas or white beans (drained and rinsed)
- 1/8 tsp salt
- 1/8 tsp baking soda
- 2 tsp pure vanilla extract
- 1/4 cup nut butter of choice (If you use peanut butter, it will have a slight pb cookie dough taste)
- up to 1/4 cup milk of choice, only if needed
- 1/4 cup pure maple syrup (adjust if needed)
- 1/3 cup chocolate chips
- 2-3 tbsp oats or flaxmeal
- Serve with pita chips (we’ve used these), apples, or other fruit
- Add all ingredients (except for chocolate chips) to a good food processor, and process until very smooth.
- Then mix in the chocolate chips. If made correctly and blended long enough, this should have the exact texture of real cookie dough!
If you’re like me, then you love bananas. Whenever we have really ripe bananas, this is my go-to banana bread. It’s also great because it’s filling and high in protein. This recipe is courtesy of chocolate covered katie. https://www.yummly.co/recipe/Greek-Yogurt-Banana-Bread-_Vegan_-1986065?prm-v1
2 cups whole wheat flour (or oats in a blender)
1 teaspoon baking soda
3/4 teaspoons baking powder
3/4 teaspoons salt
1/2 teaspoons cinnamon (optional)
3 ripe bananas
1/2 cups plain Greek yogurt yogurt
1/2 cups pure maple syrup (honey, or agave)
1/16 teaspoons stevia (uncut, or 2 tbsp any sweetener of choice)
1/3 cups milk
2 teaspoons pure vanilla extract
1/2 cup walnuts or peanuts
1/4 cup peanut butter (optional)
1. Preheat oven to 350 F. Grease a 9×5 loaf pan, or line with parchment. Set aside.
2. Combine dry ingredients in a mixing bowl. Whisk liquid ingredients in a separate bowl. Pour wet into dry, and stir to form a batter. Smooth into the prepared pan. If desired, press chocolate chips into the top.
3. Bake on the center rack 30 minutes, then do not open the oven door but turn off the heat and let sit in the closed oven 10 additional minutes. Let cool completely. Cover and refrigerate overnight. Taste and texture are much better the second day (and even better the third day as it gets sweeter). Leftovers can be sliced and frozen for up to a month.
I tend to get in the routine of just making marinara sauce when it comes to cooking pasta. I found this recipe from fitfoodiefinds that is a simple pasta sauce with minimal prep, and tastes great!
Prep time- 15 minutes
Cook time- 20 minutes
Author- Lee Hersh
- 1/2 tablespoon minced garlic
- 1 tablespoon balsamic vinegar
- 1/3 cup olive oil
- 1/4 cup sun dried tomatoes, chopped (and drained from olive oil)
- 3 tablespoons almond milk (or regular milk)
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 8 oz whole wheat spaghetti (or other pasta)
- 8 oz whole wheat pasta
- 1/2 tablespoon olive oil
- 1/2 yellow onion, thinly sliced
- 1/2 cup fresh basil
- 1/4 cup sun dried tomatoes, chopped (And drained from olive oil)
- Cook linguine pasta according to the instructions on the box. Set aside.
- Next, place all ingredients for the sauce in a blender (I used a single serve blender). Blend well and set aside. If it seems a little bit thick, add a splash more milk or olive oil.
- In a large sauce pan, heat a 1/2 tablespoon of olive oil over medium/high heat and then add sliced onion. Sauté for a few minutes or until translucent.
- Add pasta and sauce into the saucepan and mix well. Then, add in fresh basil and chopped sun dried tomatoes. Mix again.
- Top with balsamic vinegar, fresh black pepper, and parmesan cheese (optional). Enjoy.
I found this recipe from a recent edition of runner’s world. I tend to get salmon burgers when I go out to eat, but never had any idea how to make them! This recipe uses canned salmon, which you can get from Trader Joe’s, and is simple and quick to make!
- 6 oz drained canned salmon
- 1/2 cup breadcrumbs or oats (can crush up oats in a blender)
- 1 egg
- 1/2 lemon
- 1 teaspoon minced garlic
- 1/2 avocado
- 1/2 cup Greek yogurt
1. Mix 6 oz drained canned salmon, 1/2 crushed oats, juice from 1/4 of a lemon, minced garlic and 1 egg in a bowl. Let the salmon burgers sit in the fridge while the olive oil is heating up.
2. Heat olive oil in pan and cook for 4 minutes on each side
3. For the sauce, mix 1/2 avocado, 1/2 cup Greek yogurt and juice of 1/4 lemon.
Here is an easy, crunchy kale chips recipe courtesy of allrecipes.com. This came in handy with all of the kale we got from the Farmer’s Market!
1 bunch kale, risned and ripped off the stem
1 tablespoon olive oil
1 teaspoon salt
1. Preheat the oven to 350 degrees
2. Line a cookie tray with tin foil, and spray with cooking spray
3. With a knife or hands, remove the leaves from the thick kale stems into bite size pieces. Wash and dry the kale. Drizzle with olive oil and salt.
4. Bake 10-15 minutes (I did 14 minutes and it came out great)
In the midst of marathon training and exploring the hiking trails of New England, I am always looking for a small portable snack that will fuel my active lifestyle. Most of the granola bars that you buy from the store are filled with mostly sugar, leading to a short spike in energy followed by an abrupt crash. Why buy bars with a ton of unknown ingredients when you can make them yourself?
This is my first recipe using dates, which is similar to a raisin and helps bind together the bars and provide the sweetness. They are easy to spot at trader joe’s in the nuts/dried fruit section. Everything else you most likely have already in your kitchen. Recipe and pictures are courtesy of hummasapien. I originally found this recipe from the Greatist e-mail subscription, that sends me healthy. easy recipes, lifestyle tips and fitness workouts. This one was easy DIY energy bar recipes.
Prep time– 20 minutes
Freezer time– 2 hours
- 9 large dates (make sure you take the pits out!)
- 1 ripe medium banana
- 1 tsp vanilla
- ½ cup walnuts
- ½ cup almonds
- 1 cup old fashioned oats
- 2 tbsp ground flaxseed
- ¼ tsp cinnamon
- 2 scoops vanilla protein powder (optional)
- Line an 8×8 inch pan with plastic wrap and set aside. To help the parchment paper stick, you can spray the pan with cooking spray first.
- Blend dates, banana and vanilla in a large food processor or blender for about a minute, or until smooth. Add walnuts, almonds, ¾ cup of the oats, flaxseed, and cinnamon and blend for another minute or two, or until fairly smooth.
- Scrape down the sides and add in the other ¼ cup of oats and protein powder. Process for another minute or until the mixture is well combined. It will be very thick and sticky.
- Spoon mixture into prepared pan. With wet hands, flatten in pan until it looks fairly even throughout.
- Place pan in freezer for at least 2-3 hours. Remove from freezer and slice into 8 bars.
- Store bars in freezer–they can be eaten directly from the freezer without thawing.
When talking to friends, I’ve been getting requests for more lunch meal prep recipes. Whether you are looking to save money, better your nutrition, and/or make your co-workers jealous, I highly recommend these meal prep recipes to improve your work week. You can use this recipe for lunches, or if you want to bulk prep a side dish for weekly dinners. I’m personally a sucker for Mexican food (fueled by my wife’s superb Mexican cooking), especially when it incorporates avocado, tomatoes and fresh cilantro. This dish should take you no longer than 20 minutes to make.
One mistake rookie meal preppers (if that isn’t a word, it is now) make is forgetting to add a grain to their meal. I’ve heard of people bringing salads to work, and complaining they aren’t full. I highly recommend adding grains like brown rice, quinoa, sweet potatoes, etc. to help keep you full all day.
This recipe and pictures are courtesy of noblepig My mom raves about this recipe, so I finally made it today and decided it was blog worthy!
Time- 20 minutes
- (15 oz) can black beans, drained and rinsed
- 1 (15 oz) can red kidney beans, drained and rinsed
- 1 (15 oz) can garbanzo beans, drained and rinsed
- 1 (15 oz) can whole kernal corn, drained
- 1 large orange or red bell pepper, diced
- 12 grape or cherry tomatoes, halved
- 1 bunch cilantro, chopped
- 2 large avocados, peeled, pitted and diced
- juice of 2 limes (4 tablespoons of lime juice)
- 1/2 cup olive oil
- 1 tablespoon minced garlic
- Optional- 1.5 cups dry brown rice
- Add the beans, corn, pepper, tomatoes, and cilantro to a large bowl.
- If you are making rice, boil 3 cups of water, add the 1.5 cups of brown rice once the water is boiling, turn down to low heat, cover, and cook for about 20 minutes (or until all of the water is absorbed).
- Add the lime juice, olive oil, and garlic to a small bowl and mix. Cut up the avocado and add to the juice. The citrus will help prevent the avocado from browning as fast.
- Mix all of the ingredients together in a large bowl. Refrigerate for at least one hour.
With Valentines day coming up, I’ve been experimenting with different sweets to make for my sweet wife. I’ve been cooking with a lot of Trader Joe’s raw honey, which is a much better alternative than sugar. This can be a good idea if you’re cooking for your significant other, and want a little something to help cap off the meal! This recipe and pictures are courtesy of livesimply.me
- 2 ripe pears (any variety), halved
- ½ TB cold butter, cubed or 1 tablespoon of olive oil
- ¼ cup pecans or other nuts, finely chopped
- ¾ tsp ground cinnamon
- ¼ tsp ground nutmeg
- 1 TB honey
- Preheat the oven to 350F.
- Spoon the seeds from the pears to create a small cavity in the flesh of the pears. Place the pear halves in a high-rimmed baking dish.
- Distribute the butter cubes or olive oil evenly in the cavity of each pear.
- In a small bowl, mix together the chopped pecans/nuts, cinnamon, and nutmeg. Spoon the mixture in the cavity of the pears, and on the top of the pears (if the cavities can’t hold anymore filling).
- Finally, drizzle the honey evenly over the pears.
- Bake the pears, uncovered, for 25 minutes, until they are fragrant and soft.
- Serve the pears warm with ice cream, whipped cream, or yogurt.
Sundays tend to me be on my favorite days of the week. It starts off with a feel-good mass at church, followed by some grocery shopping, a hike (weather permitting), and meal prep for the week. I usually find a new recipe to make for dinners on Sunday since I have the time to prep. For me, cooking is more than just making food. I get into a zone where I’m totally focused on the moment. It is therapeutic in a way. While I like to prepare a new dinner each night during the week, I doing as much preparation for lunches on Sunday as possible. I know a lot of people tend to bring deli sandwiches or salads for lunch, but this meal prep plan will help you make lunches that will actually keep you full (and look good too!), and fill your coworkers with envy. I base my lunch prep plan off of a Greatist article (are you surprised?), but make different variations. Remember that these are just guidelines, and you can add whatever types of grains, veggies, or dressings that you’d like.
Pictures and steps below courtesy of Greatist article
Step 1- Hit up the grocery store
- 5 cups greens: arugula, baby kale, and/or baby spinach
- 2 cups grains: brown rice, quinoa, barley, wheat berries, and/or farro
- 1 cup nuts or seeds: walnuts, almonds, pumpkin seeds, raw sunflower seeds, and/or cashews
- 2 raw vegetables: cucumbers, tomatoes, bell peppers, red cabbage, broccoli and/or onions
- 5 servings of protein of choice: chicken, salmon, tuna, and/or beans
- (optional) 1/2 cup cheese: goat, feta, cheddar, and/or Parmesan
- (optional) 1/3 cup dried fruit: raisins or cranberries
- Option 1
- 5 tablespoons olive oil
- 5 teaspoons Dijon mustard
- 3 lemons (or 6 tablespoons lemon juice)
- Sea salt, to taste
- Option 2
- 3/4 cup olive oil
- 1/4 cup balsamic vinegar
- 2 tablespoons maple syrup
- 1 tablespoon minced garlic
- Option 3
- 4 tablespoons tahini (plus 1-2 tablespoons of water if using tahini paste)
- 1 tablespoon minced garlic
- 1 tablespoon lemon juice (or juice of half a lemon)
- 1 teaspoon soy sauce
- 1 teaspoon ground cumin
Step 2- Prep everything in 30 minutes.
Make Sunday an even more fun-day by preparing the ingredients for your bowl. Need some tips to get you going? We got you:
- Greens: Keep ’em as is.
- Grains: Normally the instructions are on the box, but if not. use this guide to cooking grains.
- Nuts or seeds: Chop ’em up. If you have time, roast them in a pan for 10 minutes on medium heat
- Raw vegetables: Chop into small bits.
- Proteins: We recommend canned chicken, tuna, or salmon, since these stay fresher longer, and you can drop them into your jar in the mornings. But if you’re cooking, here are the best ways to cook chicken and salmon.
- Cheese: Crumble it.
- Dried fruit: Chop into bite-size pieces.
- Dressing: Combine 5 tablespoons olive oil, 5 teaspoons Dijon mustard, juice from 1/2 lemon, and sea salt to taste. Mix it up and store in a mason jar for the week.
Step 3- Build a bowl.
In each mason jar or container (five total), you’re going to add your ingredients in the same order they are listed below. When you’re done, seal each mason jar with a lid and keep in the fridge for up to 5 days.
1/4 cups grains
1 cup greens
1/5 raw vegetables
1 tablespoon cheese
1 tablespoon dried fruit
2 tablespoon nuts
1 serving protein of choice (or add each morning for freshness)
Drizzle about 2 tablespoons of dressing on top in the morning.