Chia Infused Zucchini Black Bean Burgers

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Whenever I encourage my clients
to eat more plant based foods, the most popular response is, “but what
about the protein?” That’s where awesomely magical ingredients like chia
seeds come in handy. Nature’s miraculous formula of essential fatty acids,
protein, and fiber give chia seeds the unique ability to act like a binder
similar to an egg, helping to hold these burgers together, while also provide
a complete protein, in addition to the protein found in the beans and the
zucchini. When a plant provides a complete protein, it means it delivers all
the essential amino acids that your body can’t produce and therefore need to
be consumed in meals. So, whip up a batch of these babies and take them on
your next summer picnic! Read More

Spaghetti with Calabrese Broccoli, Green Garlic & Nasturtium Blossoms

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We all know broccoli is good for
us. But one has to admit that the same “commercial” broccoli that
we are relentlessly exposed to can get a little tiring. That is why I always
get a little excited whenever I see less ubiquitous varieties of broccoli at
the market. The particular calabrese in this recipe was small and tender,
making it a great, quickly seared pasta stir fry. In retrospect, I wish I had
taken a photo of it at the market, but the finished dish gives you a good
sense of the anatomy of this broccoli. The green garlic adds a spring
time garlic kick, and the nasturtium adds a slight peppery essence, for an
uncomplicated, light springtime meal. By the way, if you are wondering where
to find nasturtiums, they grow like crazy everywhere, so just tap into your
“inner hunter-gatherer” and you should be okay. You might even have
some growing in your own yard! Read More

Riced Cauliflower with Porcini Mushrooms, Fennel & Peas

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I know you are probably thinking
that I post too many things with mushrooms, and you are right! But when I
glanced at my bag of dried porcini mushrooms the other day, I couldn’t help
thinking how great they would be as a rich, flavorful foundation for riced
cauliflower! This recipe for riced cauliflower with porcini mushrooms, fennel
& peas makes a nice springtime side dish or vegan entree. Porcini
mushrooms have a natural, rich, gamey flavor and the higher quality ones give
off a roux when cooked, that naturally adds some thickness to the dish.
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Spaghetti Squash with Sage Almond Cream

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Baked spaghetti squash can be
pretty versatile. In this recipe, the squash strands are carefully scraped
out with a fork to make a spaghetti-like dish with a delicious plant-based
creamy sage sauce. It’s kind of like pasta Alfredo, but healthier!

1 cup raw almonds, soaked for at least 2 hours
1 ¼ cups almond milk
1 tbsp. nutritional yeast
¼ tsp. cumin
1 clove garlic
Sea salt and pepper to taste
1 tbsp. lemon juice
6 leaves of sage (or more if  you love sage)
1 spaghetti squash

Be sure to soak your almonds in advance. You can even soak them
overnight if you’d like to.

To roast the squash, preheat oven to 425 F. Using a small paring
knife, gently and firmly poke holes all around the squash, about 10-12 holes
per quarter squash, so that all the squash is covered with little holes.
Place in an oven-proof baking dish and roast in the oven for 45-60 minutes
until it is soft to the touch. Remove and let cool for about 30
minutes.

While the squash is roasting, make your cream sauce. Drain the
almonds and rinse, In a high speed blender  like a Vitamix, combine the
almonds, almond milk, nutritional yeast, cumin, garlic, salt &
pepper, and lemon juice.

Blend until it is smooth and all the grains of almond are gone- it
will resemble alfredo sauce. You may need to stop a couple times to scrape
the sides of the blender and make sure everything is blending
in.

Once it’s smooth, add the sage and pulse the sage in just until
it’s pureed into the mix. Don’t over-blend the sage as it tends to lose it’s
flavor if you blend it too much.

To put everything together, cut the squash in half lengthwise, and
gently remove the seeds with a spoon. Then, using a fork, gently scrape out
the strands of squash. They will come out looking like
spaghetti.

Mix the sauce into the spaghetti squash to the desired sauciness.
You may have some sauce leftover. It makes a great sauce for other stuff like
serving over steamed broccoli, or as a sauce over chicken breast or
turkey.

Garnish with your favorite vegan or traditional parmesan cheese,
and extra leaves of sage.

Spaghetti Squash with Sage Almond Cream

Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 1 minute
Total Time 1 hour 1 minute
Servings 4 servings
Calories 484 kcal

Ingredients
  

  • 1 cup raw almonds soaked for at least 2 hours
  • 1 1/4 cups almond milk
  • 1 tbsp nutritional yeast
  • 1/4 tsp. cumin
  • 1 clove garlic
  • 1/2 tsp. sea salt & pepper to taste
  • 1 tbsp. lemon juice
  • 6 leaves sage or more if you love sage
  • 1 medium spaghetti squash

Instructions
 

  • Be sure to soak your almonds in advance. You can even soak them overnight if you’d like to.
  • To roast the squash, preheat oven to 425 F. Using a small paring knife, gently and firmly poke holes all around the squash, about 10-12 holes per quarter squash, so that all the squash is covered with little holes. Place in an oven-proof baking dish and roast in the oven for 45-60 minutes until it is soft to the touch. Remove and let cool for about 30 minutes.
  • While the squash is roasting, make your cream sauce. Drain the almonds and rinse, In a high speed blender like a Vitamix, combine the almonds, almond milk, nutritional yeast, cumin, garlic, salt & pepper, and lemon juice.
  • Blend until it is smooth and all the grains of almond are gone- it will resemble alfredo sauce. You may need to stop a couple times to scrape the sides of the blender and make sure everything is blending in.
  • Once it’s smooth, add the sage and pulse the sage in just until it’s pureed into the mix. Don’t over-blend the sage as it tends to lose it’s flavor if you blend it too much.
  • To put everything together, cut the squash in half lengthwise, and gently remove the seeds with a spoon. Then, using a fork, gently scrape out the strands of squash. They will come out looking like spaghetti.
  • Mix the sauce into the spaghetti squash to the desired sauciness. You may have some sauce leftover. It makes a great sauce for other stuff like serving over steamed broccoli, or as a sauce over chicken breast or turkey.
  • Garnish with your favorite vegan or traditional parmesan cheese, and extra leaves of sage.

Notes

 
Nutrition Facts
Spaghetti Squash with Sage Almond Cream
Amount per Serving
Calories
484
% Daily Value*
Fat
 
38
g
58
%
Saturated Fat
 
4
g
25
%
Polyunsaturated Fat
 
10
g
Monounsaturated Fat
 
23
g
Sodium
 
766
mg
33
%
Potassium
 
681
mg
19
%
Carbohydrates
 
31
g
10
%
Fiber
 
11
g
46
%
Sugar
 
9
g
10
%
Protein
 
16
g
32
%
Vitamin A
 
600
IU
12
%
Vitamin C
 
14
mg
17
%
Calcium
 
250
mg
25
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Calories: 484kcalCarbohydrates: 31gProtein: 16gFat: 38gSaturated Fat: 4gPolyunsaturated Fat: 10gMonounsaturated Fat: 23gSodium: 766mgPotassium: 681mgFiber: 11gSugar: 9gVitamin A: 600IUVitamin C: 14mgCalcium: 250mgIron: 4mg
Tried this recipe?Let us know how it was!

Miso-Tofu Stuffed Portobello Mushroom Dynamite

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I like to work a little tofu
into my diet here and there. This tofu stuffed portobello mushroom usually
hits the spot. If you stick to natural, more traditional, and
unprocessed forms of soy you can alleviate most health concerns around soy.
The commercialization of soy has managed to turn soy into a
“Frankenfood” monster by using GMO soy and creating so many
products from refined soy. Therefore, my personal policy about soy is to
use a whole food approach and common sense, backed up by this
article from Dr. Mark Hyman, MD. Keep your soy products organic,
natural, fermented, sprouted if possible, and in a more traditional form.
This recipe uses two such traditional forms of soy: organic tofu and organic
miso paste. I love combining miso, mushrooms, any chance I get. These
flavors love being together! This makes a great, simple entree. You can
enjoy it right away or as a protein-rich salad topper for a lunch or
brunch. The stuffing is somewhat similar to a tofu scramble, with a little
more depth from the other ingredients. Read More

Vegan Swiss Chard Enchiladas with Quinoa, Black Beans & Epazote

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We have this gigantic Swiss
chard “bush,” seriously taking hold in the food garden. The leaves
kept beckoning me to wrap them up with something. So, here’s an idea for
gluten-free and cornmeal-free Swiss chard enchiladas that came out pretty
yummy! The fresh epazote adds a nice, earthy, Oaxacan nuance, but you can
substitute something like fresh thyme and still get a great fresh herbal
infusion. Epazote is really easy to grow but not so easy to find at the
market. Feel free to play around with non-vegan variations using queso
fresco, organic chicken, and-or ground meat. Enjoy!
Read More

Tuscan Kale Soup with Sausage

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Many of my recent clients are
following a Paleo-leaning or AIP (Autoimmune Paleo) diet, part of which
requires obtaining high nutrient density per calorie. So, I have been delving
into meals that fit that profile. I am finding that this style of cooking
does not have to be complicated at all. I love it when something really
simple comes out delicious and nutritionally complex. Enter this quick, rainy
day soup. Not only is it Paleo, but it’s clean, weight management friendly,
and can be converted to vegan very easily. If you want to go vegan and are
not concerned about avoiding certain plant based foods, you can replace the
sausage with cannellini beans, but since the sausage brings some flavor to
the soup, you may need to ramp up the herbs and garlic to compensate.
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Savory Oatmeal with Fennel, Asparagus & Peas

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Ever heard of savory oatmeal? Being that Oats are a grain, do you ever think about why we would restrict them to only being eaten sweet? Savory oatmeal can be extremely versatile and give you a great vehicle for enjoying more vegetables, fiber,  and other awesome nutrients  in a quick, convenient way. This recipe is just one example. Enjoy savory oatmeal on it’s own or as a compliment to a larger meal with fish, chicken, turkey,  or other proteins. But keep in mind that on its own, oatmeal provides a decent amount of protein. So don’t be afraid to experiment, knowing you’re getting a good meal from a bowl of savory oatmeal with veggies. Enjoy!

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Corn, Black Bean, & Pepita Chiles Rellenos

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Sometimes I crave the
distinctive qualities of a good old fashioned chile relleno…you know- the
one stuffed with cheese, battered, and fried. Well, I do indulge from time to
time, but just to make a point, you can create an entirely healthy, and just
as satisfying chile relleno experience, that might even resemble some
real Mexican authenticity. And, you’ll get a bonus of added clean
nutrition! Use a ceramic or safe clay baking dish with a lid if possible, for
a great even bake, and a magnificent smell from the oven during preparation.
If enjoyed with an open mind and a sense of adventure, this dish should stave
off the unhealthy chile relleno craving for quite some time.
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Cashew Cream of Turmeric Cauliflower Soup

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Sometimes, when I see whole
turmeric root at the market, I like to grab a handful to see what I can
create with it, and this Cashew Cream of Turmeric Cauliflower Soup is my
latest turmeric root adventure! Be sure to use a Vitamix or other high powered
blender to get the most awesome taste explosion and creamy texture ever!
You’ll want to keep this recipe handy for cold nights in front of the
fireplace. Read More