Category Archives: Vegetarian

Mixed Berry Granola. Low Fat. Low Sugar.

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I love sprinkling granola over the top of my yogurt in the morning or as an afternoon snack. I usually eat plain yogurt with fruit, so the added sweetness of the granola helps take the ‘bite’ out of my unsweetened yogurt. The problem I was having is this… Most granolas purchased in the store are filled with more oil and sugars that I prefer, not to mention they are usually fairly pricy! So, I tackled it myself.

I gravitate to granola on the fruitier side and one of my favorites is Trader Joe’s Lowfat Mixed Berry Granola, which I still buy it in a pinch. Here is my rendition of Mixed Berry Granola.

Mixed Berry Granola. Low Fat. Low Sugar.

Mixed Berry Granola. (low fat, low sugar)

Approx 20 servings. (2Tbsp per serving)

  • 3 cups Oats
  • 1/4 cup Slivered Almonds
  • 1/4 c Applesauce, unsweetened
  • 1 Tbsp Coconut Oil, warmed til it’s a liquid
  • 2 Tbsp Honey (Vegans can use agave syrup or brown rice syrup)
  • 2 Tbsp Strawberry Jam (no sugar added, preferred)
  • 1 tea flaxseed meal (optional)
  • 1 tea Vanilla
  • Dash of Salt
  • 1 cup Freeze Dried Mixed Berries or Strawberries, lightly crumbled

Instructions:

  1. Preheat oven to 325 F
  2. Mix all ingredients together except Freeze Dried Fruit until well combined and oats are moist.
  3. Spread the mixture in a 9×13 pan or on a cookie sheet.
  4. Bake 30-45 mins, until browned and crunchy. If it’s still not brown and crisp at the end of 45 mins, mix and continue baking, checking every 5 mins.
  5. Cool completely. Add Freeze Dried Fruit, mix well.

Nutrition (Approx 2 Tbsp) (approx): 80 cal, 2.5g fat, 13g carb, 2g fiber, 2g protein

Homemade Tofu Quinoa Veggie Burger Patties

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Last summer, a lovely food cart – A La Cart – appeared downtown Benicia at the Farmer’s Market every Thursday night. I was delighted to find out they had a completely homemade veggie burger served on delicious whole grain bread with caramelized onions and mixed baby greens. I got one and was in heaven! After talking to the owner for a little while, I decided to go home and attempt my own version.

Excuse the somewhat ugly cell phone camera picture. It was too delicious and I couldn’t wait long enough to take pretty pictures.

Tofu Quinoa Veggie Burger

Tofu Quinoa Veggie Burgers

Makes 6-8 patties.

Ingredients

  • 10 oz extra firm tofu, sliced and patted dry (I recommend WildWood)
  • 10 oz cooked quinoa (You can use any color, but I used white)
  • 8 oz raw sunflower seeds
  • 1 egg
  • 1 tablespoon Dijon mustard
  • 1 tablespoon low sodium soy sauce
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground cayenne
  • 1/4 teaspoon fine grain sea salt

Directions

  1. Place all ingredients in a food processor. Pulse until the mixture is almost smooth. Scrape down sides occasionally.
  2. Divide into 6-8 equal portions and use your hands to press and form round, slightly flat patties.
  3. Heat a bit of olive oil in a skillet on medium-high heat. Arrange patties on the skillet, cover and cook. Once they are browned, turn it over and continue to cook until browned on both sides, approximately 5 minutes each side. Make sure it is completely done inside as well, so be sure to not have your temperatures too high on the pan.
  4. Serve with your favorite burger toppings and buns. (I served mine with toasted multi-grain bread by Alvarado St Bakery, caramelized onions, quick homemade pickles, a little ketchup, mustard, tomato and lettuce.)

Nutrition for 1 patty (1/8th of the recipe) (approx): 330 cal, 18g fat, 29 carb, 5 fiber, 15g protein

Almond Butter with Flax Seeds

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I’ve been obsessed with almond butter recently. Just a nice, all-natural almond butter. Unfortunately, the prices that in the stores around here are anywhere from $6-8 a jar! Eek. So, I decided to whip up a batch of my own for literally a third of the cost!  I bought a big 3lb bag of raw almonds for $9 at Costco and gave it a whirl. I used 1/3 of the bag and came out with the same amount as a standard jar. And it’s delicious!

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Almond Butter

  • 1lb raw almonds
  • 2 Tbsp olive oil
  • Approx 1 Tbsp honey (optional)
  • Approx 1 Tbsp kosher or sea salt (optional)
  • 2 Tbsp flax seeds (optional)
  1. Roast the almonds in a 350 F oven for 10-12 minutes until starting to darken color and smell warm and nutty. Allow to cool for 5 mins.
  2. Place almonds and oil in a sturdy food processor. (If you prefer a chunky almond butter, reserve about 1/3 cup of the almonds to add later.) Turn the processor on and let run until it begins to look like a traditional nut butter (5-7 mins) and is very smooth. Scrape down the sides occasionally. Add a little more oil if it’s too thick for your preference.
  3. Continue blending until it’s very smooth and creamy, another 5-7 mins.
  4. Add the optional honey, salt and flax seeds and blend for another 30 sec-1 min. Adjust salt and honey to your taste preference.
  5. If you’re making chunky almond butter, CHOP the almonds and then add to your processor. Watching carefully, blend until they are combined, slightly chopped up, but not completely pureed.

Strawberry Balsamic Caramel Cupcakes

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I tried this recipe for strawberry balsamic cupcakes a while back. And while it was good, it wasn’t quite as good as I’d hoped it would be. So, I decided to work up my own version with stronger flavors, and I was very pleased with the result. This one is GOOD! So additively good that I couldn’t keep my fingers out of the batter or frosting – especially the frosting. I made them on Friday night and Saturday afternoon for our Mother’s Day lunch.

Then, disaster happened… The cupcakes were in the fridge and I decided to show my husband how well they turned out. I pulled them out and realized there was a half inch of liquid at the bottom of my plate they were sitting on. Upon further exploration and sniffing, I discovered it was pickle juice. My jar of pickled okra tipped over on the shelf above and poured all the juice onto the plate. I scraped up some ingredients at midnight and with the help of my sou chef (aka husband), we finished up batch #2 around 1am.  The second batch wasn’t quite as good as the first, but it was a close second.

Also, for the record, I like the strawberry swiss meringue buttercream recipe better than my first strawberry frosting attempt.

A Cupcake CoThese Cupcakes are available at A Cupcake Co.

My Thanksgiving Feast

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Want to see what I ate this “Turkey Day”?

Tofu Turkey

Yup. That’s a Tofu Turkey. Complete with drumsticks and all. I didn’t want to spend the $40 at Whole Foods for a Vegetarian Plus Vegan Whole Turkey that is indeed shaped like a turkey versus the more reasonable Tofurky brand vegetarian turkeys that are loaf-like. If I had a had a whole family of vegetarians, I would have, but it’s just not worth it for just me.

Instead, I make-shifted (is that a word?) my own. I got the cheapest on the shelf – a $5 Quorn Turk’y Roast and two vegetarian chicken drumsticks from a Chinese vegetarian store in Oakland (I don’t know the name. My sister picked them up for me). A few toothpicks later and – voi la! A tofurky!

My husband looked at me like I had grown a second head when I showed him. Then we proceeded to laugh our heads off a how ridiculous it looked. It tasted good, though.  Don’t be jealous. You know you want one for yourself.

Edit to Add: My sister gave me the info for the Chinese or Vietnamese market in Oakland that sells the faux products – Layonna Vegetarian Health Food Market. Check it out if you’re in the area. Lots of great faux meat products. The drumsticks are fabulous. The faux salmon… Well, it’s ‘ok’, but it’s still fun for a very random change of pace.

Pumpkin Yogurt Parfait

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This pumpkin yogurt has become a staple in my fall eating repertoire.  Breakfast, snack, dessert, midnight snack. It’s super healthy, super satisfying, filling and all kinds of yumminess all wrapped up in one delicious bowl (or parfait glass). Don’t be scared off by the layering fanciness. The truth is I usually throw it all in one bowl and mix it up in one goopy glob of goodness. But layering makes for prettier pictures. It also makes for a fun holiday breakfast or brunch item to add to your entertaining menu.
Pumpkin Parfait

Pumpkin Yogurt Parfait

Serves 1

  • 1/2 c pumpkin puree, canned
  • 1/2 c nonfat greek yogurt (such as 0% Fage)
  • 2 Tbsp sweetener of your choice (sugar, brown sugar, splenda, agave, honey, etc)
  • 1/2 t pumpkin pie spice (more or less to taste)
  • 1 t cinnamon (more or less to taste)
  • 2 Tbsp Kashi Go Lean Crunch cereal

The quick way… Throw everything except the cereal into a bowl, mix and sprinkle cereal over the top. Or, if you prefer, follow the directions below to make a pretty parfait and add some elegance to your day.

The parfait way… Divide the yogurt in half and place in 2 small bowls. Divide the sweetener  between the two bowls. Add pumpkin puree and all the spices into one of the bowls. Mix each thoroughly to combine. Layer in a parfait glass starting with 1/3 of the pumpkin mixture, 1/3 of the cereal, 1/2 of the yogurt. Continuing layering in this order.

Nutrition (without sweentener): 138 cal, 1g fat, 21 carb, 5 fiber, 13g protein

5min Gourmet: Eggs Florentine

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5 Minute Gourmet: Eggs Florentine

I was telling a friend the other day about a single-serving Eggs Florentine I made for myself for breakfast earlier that morning. She asked me how I found time to make something like that for breakfast on a work day. It DID sound quite fancy for a work day, if you think about it, doesn’t it? I paused for a second, realizing that my method was quite simple and time effective. It just SOUNDED gourmet. I considered letting everyone think I was a gourmet chef every day of my life, but alas, that’s not the case. So, I decided to share my secret and the truth is it only took about 5 minutes to make.

As an added bonus, this morning ‘fine dining’ has the benefit of being a hearty way to begin a day with high protein, whole grains, veggies and is satisfying to the tongue. Plus, using the nonfat dairy, it’s lower fat than traditional Eggs Florentine. A healthy breakfast is always key to a good day, right? And in just 5 minutes? How can you say no?

But of course, I can’t just let it rest there. I had to put my theory to the test with stopwatch & camera*   in hand. Here are the results… (*Disclaimer: Taking pictures while on the clock does not turn out so well, but you get the idea)

5 Minute Gourmet

Lowfat Eggs Florentine with Creamy Parmesan Garlic Sauce

  • 1 egg
  • 1 slice wheat bread (I used 2 small slices of Judy’s Breadsticks – Vegan with sunflower seeds)
  • Spinach (small handful)
  • Tomato (a couple of slices)
  • Parmesan cheese (approx 1 tea)
  • Fat Free milk (approx 1 Tbsp)
  • Fat Free cream cheese (approx 1 tea)
  • Minced garlic or garlic paste (approx 1/4 tea)

Ready….?  GO!

0:00

Fill pan with 1 inch water. Place on stove over high heat

0:15

Pull out all ingredients: Egg, bread, spinach, tomato, parmesan cheese, milk, cream cheese, garlic.

Pull out utensils and tools: Sharp knife, spoon, fork, cutting board, plate, small microwave safe bowl.

5 Minute Gourmet: Eggs Florentine

0:55

Place the bread on your plate. Throw a handful of spinach over the top. Microwave for 20 seconds.

Slice the tomatoes while the bread is in microwave. Place the tomatoes on top of the spinach.

5 Minute Gourmet: Eggs Florentine

2:11

Drop egg in the now boiling water. Turn heat down to medium-high. Let it cook for approx 2 mins.

2:15

Put parmesan, milk, cream cheese and garlic in small bowl. Stir lightly.

2:55

Microwave for 20 seconds. Stir.

4:15

Remove egg from pan and place on top of the spinach. Drizzle sauce over the top.

4:58

Done. Now, go eat! :)

5 Minute Gourmet: Eggs Florentine

Nutrition: 150 cal, 6g fat, 14g carb, 2.5g fiber, 3g sugars, 11g protein

Chewy Trail Mix Granola Bars

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I’m a huge fan of Kashi TLC Granola Bars. My husband and I buy them in bulk at Costco for quick grab-n-go snacks. I know that granola bars really aren’t that difficult to make. The problem was I’d never found a recipe I really liked. They usually ended up being too crunchy (I like chewy bars), too dense, too high fat, or too – I don’t know – Just “too”!

Until I found a couple of key ingredients that has helped me turn the corner in the elusive perfect granola bar recipe – Peanut Flour (aka PB2) and Brown Rice Syrup.  The peanut flour helps keep them together and adds a lovely protein punch and the brown rice syrup is thick and sticky enough to keep them chewy.

They are still “too”. This time, they’re “too good” and I can’t stop eating them. :)

I love these and I hope you do “too”… Have fun playing with the ingredients. The base recipe works, so whatever you want to toss in to your own preference, have at it!

Chewy Trail Mix Granola Bars

Makes 8 bars

  • 1 cup oats
  • 1 cup high fiber cereal (Trader Joe’s or Fiber One) OR 1 cup of unsweetened, whole grain cereal of your choice
  • 1/4 cup brown rice syrup
  • 2 Tbsp agave nectar
  • 1 t olive oil
  • 1/4 cup lowfat peanut flour or PB2
  • 1/4 t kosher or sea salt
  • 1/4 cup sliced almonds
  • 1/4 cup dried cranberries (or other dried fruits)
  • 1/8 cup mini dark chocolate chips (optional)
  1. Preheat oven to 375 F. Generously spray a 9×5 loaf pan with nonstick spray.
  2. Spread oats and almonds over a baking sheet.  Bake for 10-15 mins, stirring once midway through. When the almonds have turned slightly darker and are fragrant, remove from oven.
  3. While oats and almonds are baking, combine brown rice syrup, agave nectar, olive oil, peanut flour and sea salt in a large bowl.
  4. Remove oats and almonds. Turn oven down to 300 F
  5. Place hot oats and almonds in the syrup bowl, add fiber cereal and cranberries stirring until completely coated.  Pour mixture into loaf pan.
  6. Using the back of a spoon that has been lightly sprayed with nonstick spray, lightly press the mixture into the pan until the top is smooth and the mixture is slightly compressed. Do not press down too much or your bars will be to dense, but if you don’t compress them slightly, they will fall apart. Sprinkle mini chocolate chips over the top.
  7. Bake for 20 mins. Remove from oven and let cool for approx 20 mins. Slide a knife around the edges of the pan and very gently (so as not to lose all your chocolate chips) invert the pan onto your hand or cutting board. Slice into 8 even bars.

Nutrition: 140 cal, 3g fat, 27g carb, 5.5g fiber, 4g protein

Peanut Butter & A Giveaway

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Please tell me I’m not the only person who is in the possession of 5 different kinds of peanut butter at any given moment, understanding the unique flavor and use for each one. Please? Yeah. I didn’t think that was going to happen… I can accept that I’m slightly over the top obsessive about my love for peanut butter.

Why do I love peanut butter? It’s the perfect food, in my opinion. It satisfies my cravings for sweet and salty in one delicious place, plus it gives me a healthy dose of protein and natural oils – especially delicious before a workout (in moderation).  I don’t like overly sweetened peanut butters. I love salty, pure and natural PB with strong peanut buttery flavor goodness. I’m starting to drool just thinking about it. If my consumption equaled my love, I’d be larger than a blimp.

Ok, now that I’ve thoroughly scared you about my obsession for peanut butter…  If you’re still reading, congratulations! You’re a brave soul.

Now, on to the real ‘meat’ (pun intended!) of the post…. Peanut Butter. Here are my two absolute favorites and why…

Continue reading →

Vegetarian Lentil Loaf and Garlic Mashed Cauliflower

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Lentil Loaf

When I’m in need of some real ‘comfort’ food – something with sustenance and will make me feel full and satisfied, I almost always turn to this easy, ‘meaty’ recipe for vegetarian lentil loaf (‘meatloaf’) with mashed cauliflower  “potatoes”. With its high protein and fiber, combined with low calorie content and tons of flavor, what’s not to like? Even my meat eating husband will make a meal out of this lovely little loaf (thanks, mom, for showing me the recipe!). Serve it up with some steamed green beans and you have the perfect all-American dinner. Plus, it makes great leftovers (a sandwich, maybe?). I even think it might taste better after sitting overnight after the flavors have really mixed. Try it out and enjoy!

Vegetarian Lentil (“Meat”) Loaf

Serves 8

  • 2 cups water
  • Dash of salt
  • 1 cup lentils, rinsed and drained
  • 1 medium onion, diced
  • 1 cup oats
  • 3/4 cup lowfat cheese (2% cheddar or mixed), shredded
  • 2 egg whites (or 1 egg), lightly beaten
  • 1/2 cup marinara sauce (I usually use Trader Joe’s “traditional” marinara sauce)
  • 1 tsp garlic powder
  • 1 tsp dried basil
  • 1 Tbsp dried parsley
  • 1/2 tsp seasoning salt
  • 1/4 tsp black pepper
  • 2 Tbsp barbecue sauce (I use Trader Joe’s)
  • 2 Tbsp ketchup
  1. Pre-heat oven to 350 degrees.
  2. Bring water and a dash of salt to a boil in a saucepan. Add lentils and simmer, covered, 25-30 minutes, until lentils are soft and most of the water is evaporated. Drain and lightly mash lentils
  3. Stir in onions, oats and cheese. Add egg, marinara sauce, garlic powder, basil, parsley, salt and pepper. Mix well.
  4. Spread mixture into a non-stick or greased loaf pan. Smooth the top with the back of a spoon. Mix barbecue sauce and catchup together and spread over the top of the loaf. Bake at 350 degrees for 30-45 minutes until edges look dry, firm and golden brown.
  5. Cool for about 10 minutes. Run a sharp knife around edges of the pan, slice and serve.

Nutrition: 190 cal, 5g fat, 27g carb, 9g fiber, 4.5g sugars, 11.5g protein

Garlic Mashed Cauliflower (“Potatoes”)

Serves 8

  • 2 heads cauliflower florets (approx 4 cups)
  • 3 Tbsp fat free sour cream
  • 2 Tbsp fat free milk (plus more as needed)
  • 2 Tbsp fat free cream cheese
  • 1 Tbsp light butter
  • 1 clove garlic, minced
  • Kosher salt
  • Fresh ground pepper
  1. Place cauliflower florets in a microwave-safe bowl. Sprinkle water over the top and cover with plastic wrap. Microwave 5-7 minutes, until very soft.
  2. Drain and use a paper towel to press out access moisture, taking care as the cauliflower will be very hot.
  3. Place cauliflower in a food processor with garlic. Process until lightly pureed. Add sour cream, milk, cream cheese and butter. Continue to process adding additional milk as needed until they reach a desirable consistency.  Season with salt and pepper to taste.

Nutrition: 35 cal, 1g fat, 5g carb, 1.5g fiber, 2g sugars, 2.5g protein