Fried rice is an easy dish to clear out little bits of left over vegetables in your refrigerator. Toss in some cooked rice and protein from egg or left over meat and season with soy sauce and you have a complete meal in one pan!
Of course, I have to UP the veggie content and give it a fully plant-based spin!
Here’s my formula for Fried Rice – remember the goal is one pan complete meal.
Base: Rice, Riced cauliflower
Protein: ground or diced chicken, turkey or pork, scrambled egg, tofu or tempeh
Vegetables: think COLOR – this is your opportunity to bring visual appeal to the dish. Shredded carrot or broccoli, edamame, green peas, sliced snap or snow peas, even green onions.
Feel free to get creative and use what you have and like.
Cauliflower Fried “Rice”
2 cups cauliflower “rice”
2 cups basmati or jasmine rice, cooked
1 T avocado oil
1 cup edamame
1 cup shredded carrot
1/2 cup chopped green onion
1 block Tempeh, diced
1 lb firm tofu, cubed
2 T soy sauce/aminos or soy alternative
2 t toasted sesame oil
Heat avocado oil in a large pan at medium heat. Add tempeh and 1 T soy sauce. Cook stirring frequently to brown.
Add tofu and stir to crumble and combine.
Remove tofu and tempeh mix to a separate bowl.
Add the cauliflower rice and broth to the pan. Stir to combine and cover. Cook to soften, stirring occasionally.
Once cauliflower rice is cooked add the rice and vegetables. Stir to combine. Cover and cook 3-4 minutes.
Add the cooked tofu and tempeh. Add the remaining soy sauce and sesame oil.
Serve with sriracha sauce if you want to heat it up!
I wanted a separate batch for me with out the Basmati rice – but they look and taste the same!
A family member introduced us to this idea a few years ago and while the soup was a HIT! It was made with ground beef and a cheese sauce with heavy cream and grated cheddar, maybe some onions with the ketchup and mustard and that was about it. The high fat content made this soup very rich and though it was decadent, it also sat heavy in the stomach causing a little tummy-trouble.
I came up with a lighter version that is just as tasty, with the same cheese-burgery flavors, but doesn’t weigh you down. I swapped ground turkey for the beef, added vegetables like green pepper and celery and an unbelievably tasty and simple bean-based cheese sauce for the cheddar and heavy cream.
I made the sauce and soup from the same pot and pureed the sauce in the Vitamix so the only dishes were the one pot and blender.
To serve, you can top with shredded cheese, chopped pickles, even shredded lettuce and diced tomato for a full cheeseburger effect! I served mine over a BIG bowl of greens.
If you wanted to make this a Veterarian/Vegan soup, replace the ground turkey with Plant-based meat like Beyond Meat, chopped tempeh, tofu or chickpeas.
You will not need all of this sauce for the Cheeseburger soup, use the extra as topping for vegetables, filling for enchiladas or a cheesy dip!
3 cups cannelloni beans
1 cup onion, chopped
4 T garlic, crushed
1/4 c hemp seeds (or Parmesan cheese)
1 T butter
1 T olive oil
1/2 t salt (to taste)
1/4 t white pepper (to taste)
broth to water to thin consistency
Heat butter and oil and add chopped onion. Saute to soften and add garlic. Saute 2 more minutes.
Add onion mixture and all remaining ingredients to a blender and puree until smooth, adding water or broth slowly to thin the consistency.
2 T olive oil, divided
1 onion, diced
3 stalks celery, diced
1 large green pepper, diced
1 lb ground turkey
1/4 c ketchup
2 T mustard
2 t steak seasoning (like Montreal Steak)
2 c broth
2 c “cheese” sauce
OPTIONAL TOPPINGS: shredded lettuce, diced onion, diced tomato, chopped cucumber, shredded cheese or a GREAT BIG BOWL OF GREENS!
Heat 1 T olive oil in large stock pot. Add onion and saute until beginning to soften. Add celery and green pepper. Saute until vegetables are beginning to soften.
Remove the vegetables from the pot and set aside. Add another 1 T olive oil to the pan and add the ground turkey. Season with steak seasoning.
Cook and crumble the ground turkey.
When the turkey is completely cooked add the vegetables back to the pot. Stir in the ketchup, mustard and broth. Bring to a simmer for 5 minutes and stir in cheese sauce. Stir to combine and cook on medium-low heat for 5 minutes.
This is a variation on my Chicken & Rice Burrito Bowl recipe. Quick and easy to throw together, easy to modify by adding chopped bell peppers or omitting the olives – adding fresh herbs like parsley or more heat with smoked paprika or chili flakes. Top with fresh parsley, Feta or Romano cheese.
To make ahead as a freezer meal toss ALL ingredients EXCEPT for broth into a zip-top freezer bag and freeze until ready to use. Defrost before cooking or add 3 min to Instant Pot cooking time or 1 hour when cooking in a slow cooker on high.
VEGETARIAN/VEGAN option: Swap out 2 cans (3 cups) of rinsed and drained chickpeas for the chicken. Be sure to use vegetable broth.
Greek Chicken & Rice
1 lb chicken (breast or thigh), cubed. OR 2 cans (3 cups) rinsed and drained chickpeas
2 cans of diced tomatoes with juice
1 medium onion diced
3 T crushed garlic
1/2 c olives (whole or chopped)
1 c rice (I used jasmine), uncooked
1 T dried parsley
1/2 T dried oregano
1/2 t smoked paprika
1/4 t chili powder
salt and pepper to taste (olives and tomatoes are usually salty – salt sparingly, I didn’t add any)
2 T olive oil
1 1/2 c broth (chicken or vegetable)
OPTIONAL: chopped bell pepper, chopped green beans, green olives
TOPPINGS: feta cheese, Romano cheese, fresh parsley
In Instant Pot on Saute setting heat olive oil on medium heat and add onion and garlic. Saute until soft and fragrant.
Add seasonings and spices and heat until fragrant.
Add chicken or chickpeas, stir to coat, cook 5 minutes.
Add remaining ingredients, stir to combine. Place lid and set to SEAL setting. Cook on MANUAL for 12 minutes, then Natural Pressure Release for 15 minutes. Vent remaining pressure and serve.
FOR FREEZER MEAL: Dump defrosted bag into instant pot and add broth. Same cooking instructions. OOPS!!! Forgot to defrost! It’s ok – beauty of Instant Pot! Break it up so it fits in the pot. Add the broth, seal the lid and cook for 15 minutes, NPR 15 minutes. Ensure chicken is cooked through prior to serving.
Serve: top with optional toppings listed above. I serve hearty comfort foods with fresh greens – Roasted Asparagus and a chopped salad for us!
My 9 year old daughter wanted to make cookies the other day…while we were waiting for a new oven to be installed. So we looked up some no-bake recipes. They all had 2 cups of sugar for about 2 dozen cookies – seemed a bit extreme. They also said NOT to use natural peanut butter because the cookies were too dry… I KNEW we could do better!
Health-ified no-bake cookie ingredients
We softened some dates in hot water for a few minutes and threw them in the blender with the milk (not pictured) and were able to cut sugar by more than half!
Health-ified No-Bake Cookies
1/4 c butter
5 dates (pits removed and soaked in hot water to soften)
3/4 c sugar
1/2 c milk (dairy or non dairy)
1/2 c peanut butter
2 t vanilla
1/4 t salt
3 c oats
1/4 c chocolate chips
Soak pitted dates in hot water to soften. Remove from the water and put in blender with the milk. Blend until smooth.
In a saucepan over med-high heat combine butter, date puree and sugar. Bring to a boil and stir for a minute. Remove from heat.
Stir in peanut butter, vanilla and salt until all melted and smooth.
Stir in oats and chocolate chips – which may melt if the mixture is still warm.
Scoop onto parchment lined pan or silicone mat and freeze 20-30 minutes or until firm.
Store refrigerated or frozen.
Makes about 2 dozen gluten, dairy, egg free cookies. You could use almond butter in place of peanut for peanut free cookies.
Oh what to serve or bring to Thanksgiving dinner that will be healthy and delicious? Get in a few extra veggies but not a traditional carrot and hummus platter or salad? Traditional Green Bean Casserole with the crunchy onions from a jar does NOT count. Sorry. Creamed Corn Casserole doesn’t either. Or the sweet potatoes from a jar topped with marshmallows!
Sorry to burst your bubble, but I’m going to give you 3 great options here that are easy to prepare, delicious and nutritious!
4 T butter or olive oil
1 onion, chopped
2 carrots, chopped
2 ribs of celery, chopped
3 cups of riced (fresh or frozen) or finely chopped cauliflower
1 cup mushrooms, chopped
1/2 t dry sage
1 T fresh parsley, chopped
1 t fresh rosemary, chopped
salt and pepper to taste
may need up to 1/2 c broth (chicken or veggie)
In large pan with sides, melt butter or heat oil. Sauté onion. Add carrots and celery and sauté till soft. Add about cauliflower and cook about 8 min. Add mushrooms and season with salt, pepper, sage, fresh parsley and fresh rosemary.
Cover and cook 15 min. Add up to 1/2 c broth if it seems dry. Using frozen cauliflower rice brings more moisture. Serve warm and eat it up!!!
Roasted Brussels Sprouts
with Lemon Tahini and Roasted Red Pepper Sauces
Serving with two different colored sauces, white and bright red, adds color and variety and allows guests to customize their dish. When given an option to personalize kids of all ages get creative and are more likely to dive in!
2 lb Brussels sprouts, trimmed and halved or quartered
2 T olive oil
1 t salt, 1 t pepper
2 garlic cloves crushed or 1 t garlic powder
Heat oven to 425° F.
In a bowl, toss the Brussels sprouts with the olive oil, salt, pepper and garlic. Spread in an even layer on a pan with sides.
Roast for 20 minutes or until pierced easily with a fork and browning on the edges. Toss every 5-7 minutes for even roasting.
Lemon Tahini Sauce
Juice of one large lemon
1 garlic clove minced
½ cup water
½ cup raw tahini
1 t maple syrup or honey
1 T and 1 t apple cider vinegar
1 ½ t tamari soy sauce
1 t coriander powder
2 T olive oil
¼ t sea salt, pepper
Combine lemon juice, garlic and water into a blender and puree for 15 – 30 seconds. Add all remaining ingredients and puree again until smooth.
Roasted Red Pepper Sauce
1 c jarred roasted red peppers, rinsed and drained
1/4 c olive oil
3 T sherry or red wine vinegar
2 cloves of garlic, crushed
1/4 c fresh parsley, chopped.
1 t smoked paprika
1/4 t salt, pepper
optional: 1/4 c Parmesan cheese or 1/4 sour cream.
combine all ingredients in a blender or food processor and puree.
Marinated Vegetable Platter
Similar to the platter pictured above, select a variety of marinated vegetables of different size, color and texture. The variety draws in kids and picky adults that may turn their nose at traditional crudites. Select or prepare vegetables so that they can be picked up with a cocktail fork or small tongs and can be eaten in a bite or two with out cutting. You want your guests to eat it and not wonder how to do it with out making an embarrassing mess! Serve with a side of Marcona Almonds for crunch. Optional cheese: cubed feta or small balls of Mozzarella.
Some good options:
roasted red peppers, sliced into 1″ thick sections
sun dried tomatoes, drained and in halved or quartered.
whole artichoke hearts
hearts of palm, sliced lengthwise on the bias
variety of olives
marinated green beans
Giardiniara style marinated cauliflower and carrots – in bite size not finely chopped.
Happy Healthy Thanksgiving to you, your family and friends!
Inspired by a promotional post card from a Realtor, I threw together ingredients on hand to make this colorful, nutritious one-dish meal! Didn’t have feta cheese on hand this time, but next time for sure!
This salad can be a side or complete meal, lunch or dinner. Will last up to 3 days in the refrigerator so it lends well to meal prep for the week.
This is also the type of dish I often take to parties or picnics. I’m usually tasked with a veggie dish and this is something I know I can eat and the kids will eat, when I’m not sure if there will be any healthy options on the menu.
Greek-inspired Chopped Salad -or- Layered Salad
2 c (or 15 oz can) garbanzo beans
2 bell peppers, diced
1 c cucumber, diced
1 pint grape tomatoes, quartered
1/2 c red/white onion, finely diced
2 T parsley, chopped
Optional Additions: 1 c diced chicken, 1/2 c crumbled feta cheese, 1/2 c chopped olives
3T red wine vinegar
1 t garlic, minced
1 t lemon juice
1/4 c olive oil
In a large serving bowl, whisk together dressing ingredients.
1) Add salad ingredients and toss to combine with dressing.
2) Layer salad ingredients and drizzle dressing over top for a pretty presentation.
Serves 6. Can be served at room temperature or refrigerated.