Posts tagged healthy
Posts tagged healthy
My class just finished our first rotation and we’re back together for a week of skill building and catching up with friends. I went to a pot-luck with a couple of my best friends and brought a huge tray of this winning kale salad. I approach potlucks by bringing something that I’d be happy eating all night. Therefore, I frequently choose salads or homemade vegan desserts. I fill up my plate with my own salad and just supplement with other items I want to try but not eat a ton of.
Ingredients for 4-6 servings:
Salad and toppings: 1 bunch lacinato kale, 1/2 cup dried figs, 1/2 cup crushed almonds, 1/2 diced onion, 1/2 cup quinoa, tablespoon olive oil
Dressing: 1/4 cup orange juice, 1 juiced lime, 2 teaspoons maple syrup, 1/4 cup olive oil, black pepper
1) cook quinoa (rinse seeds, 1 cup water + 1/2 cup quinoa, bring to boil, then lower heat, cover)
2) caramelize onions with tablespoon of olive oil in frying pan
3) remove stems and chop kale
4) chop figs into bite sized pieces
5) combine kale, cooked quinoa, figs, almonds in a large bowl
6) Dressing: combine ingredients and whisk together, toss with kale.
modified from http://www.thekitchn.com/recipe-kale-quinoa-salad-with-citrus-dressing-healthy-lunch-recipes-from-the-kitchn-199341
This salad is great because the warm quinoa softens the crisp kale leaves. It can stand as meal by incorporating proteins, fat, and greens. We tripled this recipe and was eaten up!
P.S. feels good to be back on the blog =)
Vegan Quiche with nothing weird!
Ingredients: 14 oz firm tofu, 1/2 cup asparagus, 2 cups spinach, 2 cups mushrooms, onions, olive oil, sesame oil (or tahini), curry powder, salt, pepper. Bought vegan pie crust.
Directions: Mash tofu and add to food processor or blender. Add spices and sesame oil to taste. Sauté veggies in olive oil and salt. Mix blended tofu and sautéed veggies together and pour in pie crust. Bake at 350 F for 50 minutes. Allow cooling before eating!
See here for more detailed recipe http://m.wholefoodsmarket.com/recipe/vegan-quiche
I’d rate this recipe 8/10 because it’s healthy, savory, filling, and doesn’t have too many carbs per serving.
Roommate dinner! My roommates are so sweet and try and make vegan dishes when we get together! This month’s menu consisted of rainbow chard (made by me!), ziti, brown rice pilaf, and chocolate chip cookies. Recipes are below
Brown rice pilaf: http://www.tasteofhome.com/recipes/vegetable-brown-rice (not the actual recipe b/c I don’t know which one my roommate used, but this one looks good)!
Happy cooking and eating =),
Okay, it’s not perfect…it uses a lot of soy sauce and has lots of sodium.
1) Start off with mixed vegetables. Look how awesome! I got snap peas, broccoli, carrots, bell peppers, mushrooms, and even watercress!
Actually…these are frozen vegetables from Costco.
2) Then you boil your noodles! I used udon noodles, but my kayak instructor friend uses pasta noodles and says it’s tasty.
3) THEN YOU MAKE THE PEANUT SAUCEEEEE. It’s so simple. All you need is peanut butter, garlic or garlic powder, soy sauce, and brown sugar. Go to this recipe for the amounts: http://allrecipes.com/recipe/frozen-vegetable-stir-fry/
Oh god that’s a crappy picture.
4) Then you happily eat because you’ve successful made frozen vegetables less sad and unpalatable.
Wow, another terrible picture. This is what happens when you take pictures in 2 seconds with your iphone, no flash, and while you’re walking.
USMLE Step 1 study month recipe #1: Vegan Lasagne
Cooking goal accomplished. I made lasagne for the first time. This recipe uses homemade sauce, spinach, and tofu. This is the recipe I used: http://allrecipes.com/recipe/vegan-lasagna-i/ (I doubled the recipe)
But this one might be even better because it uses more vegetables (eggplant)! http://www.chow.com/recipes/29439-vegan-lasagna
My boyfriend and I made this during our day off. It was so much fun even when neither of us has ever made lasagne. We had no idea how soft the noodles had to be prior to baking. Anyhow, it was really delicious, healthy, and filling! So much Vitamin C from the tomatoes and protein from the tofu. I couldn’t find any whole wheat noodles…but let me know if you know of any!
Talk to you soon,
Went home for the weekend and my grandma made me dried persimmons! So yummy; they are nature’s gummy snacks and completely unprocessed. Oh and p.s I just got my eyebrows threaded for the first time!! I feel like a new woman.
Yellow Curry Recipe: Vegan, Delicious, and Filling
Ben and I just made a bunch last night for dinner and for the rest of this week’s lunches. It’s really easy to make, and instantly gratifying because it smells sooo good as you’re cooking. I adapted this recipe found on allrecipes.com. We also made some roasted cauliflower . This curry recipe is for 1 batch…we made two so we doubled everything I listed in the photo.
I’m so excited to have this for lunch today! Curry tastes better the next day after all the sauce soaks in. Yumm.
Okay, time to start studying! Goal for the day: just do whatever makes me happy. If blogging right now makes me happy…I’m going to do it. If focusing on my studies, being away from disturbances, or taking a walk makes me happy…then I’m going to go for it. Here’s to a productive day, people!
This was my post-race breakfast! (The ham and eggs on the side was for my boyfriend).
A tartine is an open faced, usually warm, sandwich popularized by the French. Toast up some fancy bread. I used walnut levain bread from San Francisco’s classic Acme Bakery. Mash up 1 whole avocado with the juice of 1/4 lemon. Season with salt & pepper and spread thickly over your bread. This is all part of my vegan diet focused on healthy fats and satiety!
Alrighty, lunch break over. Talk to you soon.
Pumpkin Pie, the quick and vegan version
from: http://food52.com/recipes/19560-you-won-t-believe-it-s-vegan-pumpkin-pie (such a great website!)
Pumpkin is amazing. Not that I need any more Vitamin A (I drink lots of carrot juice), but everyone can benefit from squeezing a lil bit of veggies in their dessert! Ben and I have made 3 of these pies an they are delicious! Not too sweet, simple ingredients, and fills your kitchen with warmth, cinnamon and nutmeg scents, and all the goodness of fall. No eggs, milk, or butter in this pie. It features raw cashews and coconut oil. We made one as part of a “night-in” date, one for a potluck, and another for Thanksgiving.
Crust (make first!) makes 1 crust
Ingredients: 2 1/4 cups wheat pastry flour, 1/2 cup cocout OIL (coco butter does not work as well) that’s cool/solid, 1 teaspoon salt, 1 tablespoon brown sugar, 1/2 cup cold water.
Filling for one pie
Do (super ease):
Cool before serving (with vegan ice cream, banana ice cream, or serve it with whipped cream for your non-vegan friends).
Happy Thanksgiving friends!
Roasted Brussels Sprouts and Parsnips
If you don’t have enough time to make a crazy Thanksgiving dish, roast up some vegetables! We had a roommate dinner a couple weeks ago and this is what I made. It was the first time all 5 of us did something together/were in the same place at the same time since I joined in July. Other dishes included eggplant casserole, potato casserole, asparagus, and pumpkin pie from FRESH pumpkin. This was also the first time 3 of my roommates had parsnips! Introducing people to healthy new foods brings me such great joy…hence my blog.
P.S. Ben and I are going to get Vietnamese food and see Catching fire tonight! Tomorrow we’re having a Thanksgiving feast with his friends, and Saturday, my family’s having a dinner!
Monday: Run-45 minutes flat road and long, steep hills
Tuesday: Run- 4x1mile intervals. 7:52, 7:29, 7:35, 7:26 minutes.
Wednesday: 1 hr swim technique clinic…lots of laps and speedwork today
Thursday: 45 minutes elliptical, NTC: 15 minutes arms, 15 minutes abs
Friday: Rest (flight to San Diego for a weekend of catching up with friends, family, Vietnamese food, and the beach!)
Saturday: 7 mile run to the beach with long & steady inclines and declines
Sunday: 4 mile run (2 miles downhill, 2 miles up hill) around the a beautiful posh neighborhood in Rancho Santa Fe, CA
I’ve been sick since Thursday. Exercise is a stress on the body so it’s good for the body and mind to rest. You don’t want to make yourself suffer so much when your body aches, you can’t breathe as well, and you get headaches easier than usual. I think I’m going to rest today too and take a 40 minute walk or something. What’s great about rest days is that you can take the time to focus just on your diet.
Good deals from Whole Foods!
I also got a free vegan doughnut. It’s deep fried sugary flour…but I plan to eat it slowly over the next few days…it’s pretty good! But if I wanted something similar and healthier, I’d make some banana bread. (recipe I want to make for next week’s breakfast!)
Ben said he needed some “healthy” in his life…So we picked a soba noodle recipe with the most vegetables we could find! I adapted this recipe from cookieandkate.com who adapted it from aggieskitchen.com. But it was originally from eatingwell.com!
Most satisfying packed-lunch ever: Broiled pesto tomatoes and the healthiest quinoa-veggie recipe ever (seriously, check out the ingredients below)
Overall: Okay, I don’t have enough free time to blog and edit my photos like I used to. I find that worrying about having the prettiest post slows me down too much and I end up never posting!
Now back to the food…These were both awesome dishes! Ben and I made them for dinner and I took the leftovers for lunch. I love carrot juice and was ecstatic to find a quinoa recipe that uses it! It infuses the grain with Vitamin A and other antioxidants. It’s very filling so you can mix it with spring salad for a lighter lunch packed with vegetables.
Oh and the tomatoes…so good. And they broil so fast! Homemade pesto smells and tastes fresher. With a little bit of salt, they make a beautiful and delicious side dish. Tomatoes are high in Vitamin C, Vitamin A, and potassium. Parsley is packed with Vitamin K.
Definitely give both these recipes a try soon! You can make a batch of quinoa and buy salad for a week’s worth of lunches.
P.S. I got new glasses!
Gingerbread and Pear Pancakes…vegan and fluffy
Ben and I have been making breakfasts together lately. Variations of pancakes are easy vegan recipes! So far, we’ve made banana walnut, gingerbread with pear compote, and chocolate chip pancakes.
What inspired this creation: Zazie’s gingerbread pancakes…pretty magnificent right?
Ben made “compote” from microwaving frozen fruit…so classy. Overall, these pancakes are excellent! Wholesome Chow is a convenient, low sugar mix. They are filling, made from whole grains, and warms your morning tummy with cinnamon spice. The cooked pears make the disk more delectable and special =). Basically, add cinnamon, nutmeg, ginger, or pumpkin pie spice generously to your usual pancake mix.
Do you have any other vegan breakfast ideas that omnivores like too?
P.S. I’m going camping in Sequoia National Park & Kings Canyon tomorrow!