Pumpkin & Banana Oat Flour Pancakes

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Ingredients:

  • 2 ripe bananas (extra if needed for toppings)

  • 2 eggs

  • 1/4 cup pumpkin puree

  • 1 cup oat flour (I use Bob's red mill)

  • 1/4 cup almond milk

  • 1 tsp baking powder

  • 1 tsp vanilla

  • Coconut oil for the pan

  • *chocolate chips optional

Recipe:

  • Mash the 2 bananas and 1/4 cup pumpkin puree in a bowl with a fork

  • Mix in the eggs to the mashed banana/pumpkin mixture

  • Add 1/4 cup almond milk and 1 tsp vanilla

  • Combine dry ingredients and add the batter mixture: 1 cup oat flour, 1 tsp baking powder (if batter too thick may add additional almond milk to thin out), chocolate chips (optional)

  • Heat up skillet (or cast iron pan for best results) over medium heat with coconut oil

  • Pour ¼ cup of the mixture into the skillet, cook on one side for about 2 minutes, then turn and cook on the other side (until golden brown on both sides).

Top with fresh fruit, greek yogurt,  maple syrup and enjoy!!!

Trader Joe's Cauliflower Gnocchi Salad

I have to admit I was pretty hesitant to try out the cauli gnocchi thinking it was being over-hyped on instagram (its #dairyfree and #glutenfree which FYI is just a fact and doesn’t necessarily mean means it’s “healthier”) and in fear it’d ruin the real thing for me, but my taste buds were actually pleasantly surprised!😋 Let's just say I am all about these CRISPY edges and doughy insides and there is a real reason these sell out each and every morning and people by bags in bulk!

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It’s def no gnocchi from The Smith Restaurant in NYC (my favorite!), but it still hits the spot when it comes to a quick homemade plant-based meal👌🏻 Plus its only 22g carbs per 1 cup serving (less than half that of regular gnocchi) and contains 6g fiber!💩

 

Highly recommend giving it a try!🍝 Main recommendation though - DO NOT follow their cooking instructions on the packaging. Give this method a try instead. Making this drool worthy all comes down to the right preparation (see below)

Fool proof recipe for EXTRA CRISPY cauliflower gnocchi:

Step 1) Microwave frozen gnocchi in a microwavable safe bowl in 1 cup water for ~1 minute (they will be cooked, but mushy at this step - next step will focus on browning the outside so that they’re crispy)

Step 2) Spray skillet with olive or avocado oil and sautée on high until brown for about 3-5 minutes

For a filling and balanced meal try adding in this ingredients for a filling salad (all using Trader Joe's ingredients):

  • Ingredients

    • 1/2 cup cauliflower gnocchi cooked in water and then olive or avocado oil spray (~70 calories)
    • 1 cup arugula
    • 1 cup shaved Brussel sprouts
    • 1 tablespoon shaved parm (~20 calories) 
    • 1/8 cup pine nuts plus an EVOO/dijon/balsamic dressing (~100 calories)
    • Plus your choice of protein (seen here trader joe’s hi-protein veggie burger made with pea protein) adds about ~260 calories for 1 veggie burger

 

 

 

Jackfruit Tacos

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Let’s taco🌮 bout my new fav meatless Monday dinner! Jackfruit tacos🙌🏼💯  Packed with potassium, and fiber. Plus when cooked and shredded, it is similar in texture/can be flavored to resemble pulled chicken or pork—crazy right?! Lastly - you can whip these up in no time (takes ~5 mins). Cant beat that!

Ingredients:

1. 1 can jackfruit (I picked mine up at Trader Joe's)

2. 1 avocado

3. 4 corn tortillas

4. 1/4 cup pepper jack cheese

5. Taco Seasoning Mixture: Cumin,  Chili Powder. Garlic Powder, Onion Powder, Ground Cumin, Paprika

6. Cilantro/Lime for extra flavoring

7. 1 TBS olive oil

Recipe:

1. Rinse jackfruit in collander under water, dry with paper towel and season with taco mixture

2. Heat 1 TBS olive oil over medium heat and add lightly sautee seasoned jackfruit for 2-3 minutes

3. Assemble tacos with rest of ingredients and enjoy!!

 

 

Seared Scallops Over Creamy Ghee + Nutritional Yeast Polenta

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Whoever said comfort food and a nourishing meal had to be mutually exclusive?! This dish checks both of those boxes. 

It's made with only 6 ingredients and will have you feeling like an accomplished chef in no time (takes less than 30 minutes to make).

Polenta is made from cornmeal so it is naturally gluten-free (similar to grits, but a little coarser in texter) and contains 3g protein and 3g fiber per cup. Traditionally butter and cheese are added to a polenta dish for extra flavor. However, I subbed ghee for butter and nutritional yeast for the cheese to give it a rich flavor without the lactose.

Ghee is clarified butter (making it lactose free) and makes it a lot easier on the tummy for some people. Nutritional yeast is a dairy-free cheese substitue, which is very popular in the vegan world thanks to its cheesy and nutty flavor. Plus nutritional yeast is a a great source of vitamin B12 (a nutrient often lacking in plant-based diets). Lastly, as always I recommend pairing this meal with your favorite veggies (as with all other meals! #veggiesallday) for an added nutrient and fiber boost!

Ingredients (serves 2)

1. 8 scallops (I use frozen Scallops from Trader Joe's because they are convenient, but fresh is always a great option as well!)

2. 2 Servings (2/5 of package) of Trader Joe's Organic Polenta

3. 1 tablespoon Ghee (Fourth and Heart)

4. 1 Tablespoon Nutritional Yeast (can buy either Trader Joe's of Braggs brand)

4. 1 Tablespoon Olive Oil

5. 1/4 cup Water

6. Pepper to taste

Recipe:

1. Thaw scallops (if frozen) according to directions on package and dry thoroughly with paper towels (will sear better if there is less moisture prior to going on the pan)

2. Once scallops are dried season with S&P (as desired)

2. Melt 1 Tablespoon of Ghee in small saucepan over medium heat and add polenta and 1/4 cup water. Continue to stir until polenta is softened for ~10 minutes. Add in 1 tablespoon nutritional yeast and stir. 

3. Meanwhile, heat up cast iron skillet with 1 Tablespoon olive oil and saute scallops for 2-3 minutes on each side.

4. Serve scallops over polenta with 1-2 servings of veggies (pictured: steamed asparagus and roasted brussel sprouts in olive oil).

 

 

Banana & Oat Flour Pancakes

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Ingredients:

  • 2 ripe bananas (extra if needed for toppings)

  • 2 eggs

  • 1 cup oat flour (I use Bob's red mill)

  • 1/4 cup almond milk

  • 1 tsp baking powder

  • 1 tsp vanilla

  • Coconut oil for the pan

Recipe:

  • Mash the 2 bananas in a bowl with a fork

  • Mix in the eggs to the mashed banana mixture

  • Add 1/4 cup almond milk and 1 tsp vanilla

  • Combine dry ingredients and add the batter mixture: 1 cup oat flour, 1 tsp baking powder (if batter too thick may add additional almond milk to thin out)

  • Heat up skillet (or cast iron pan for best results) over medium heat with coconut oil

  • Pour ¼ cup of the mixture into the skillet, cook on one side for about 2 minutes, then turn and cook on the other side (until golden brown on both sides).

Top with fresh fruit, greek yogurt,  maple syrup and enjoy!!!

Mini Egg & Veggie Frittatas

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I'm a big fan of starting my day with a high-protein breakfast. Eggs are a good go-to protein of choice in the morning since they are versatile, nutrient-dense, and inexpensive! I often make hard-boiled eggs at the beginning of the week to have on hand for when I am on the go. When I have time before work I love to whip up a fried egg on the stove. 

These mini egg frittatas are another eggscellent way to start my day! Similar to hard-boiled eggs,  I love that these can be made ahead of time and stored in the fridge throughout the week. This makes for a convenient and healthy weekday breakfast. Plus these guys include colorful and nutrient-dense veggies as an added bonus!  

Ingredients:

1 dozen eggs

1 bag spinach

2 bell peppers

1/2 onion

1 tbsp EVOO

Recipe:

1. Pre-heat oven to 350 F while mincing onions and bell peppers 

2. Crack dozen eggs in large bowl and whisk until blended, add salt & pepper based on preference

3. Saute onions and bell peppers over medium heat in EVOO for 2-3 minutes

4. Add spinach to veggie mixture on stove and sauté for another 2 minutes

5. Grease 12-count muffin tin with oil/fat of your choice (i.e cooking spray, EVOO, ghee)

6. Add 1 heaping tbsp of the veggie mixture per muffin compartment

7. Once all 12 compartments are filled with veggie, pour egg mixture over each 

8. Place muffin tray in oven for 25-30 minutes

9. Store in airtight container for up to 5 days

 

1, 2, 3 Easy Baked Salmon

I make this at least once a week, if not twice. I used to be so intimidated at the thought of making salmon, or any fish for that matter! However, after college when  learning to cook for myself this quickly became a weekly staple for me after quickly realizing how fool proof it was. To this day, it is still one of the most easiest (and satisfying) week night meals from start to finish (clean up is very minimal too!). "1, 2, 3" in the title of this recipe because believe it or not there really are just 3 ingredients: salmon, olive oil and lemon (if you don't count S&P - which is totally fair right?!).  

Of course there are many other ways to make and eat salmon, which I love to experiment with on occasion. However, I always come back to this basic recipe again and again. I use wild salmon (either fresh or frozen). I tend to keep frozen wild salmon on hand in the freezer at all times so I can always have this as a nourishing back up dinner option when in a bind, but buy fresh when at the store and know that's what I have in mind for the evening. 

Ingredients (recipe for 1 person, simply multiply ingredients by number of servings to make more!):

  • 6 oz Salmon
  • 1 Lemon
  • 1 tablespoon olive oil
  • Salt & Pepper

Recipe:

  • Heat oven to 400°F. Line rimmed baking pan with aluminum foil or parchment paper.
  • Place salmon into prepared pan. Lightly drizzle olive oil on the salmon (for best results use a brush or your finger to spread evenly).
  • Sprinkle with salt and pepper.
  • Bake, uncovered, 12-15 minutes or until salmon flakes easily with fork. Serve with lemon wedges for additional flavor.