Category Archives: Protein

Red Velvet Protein Bites {Recipe ReDux}

Red Velvet doesn’t have to mean cake and artificial food dye. Beets lend the most beautiful reddish-purple to these protein bites, along with an earthy taste. Keep these bites in the freezer for a healthy, nutrient-packed-but-treat-worthy snack!

red_velvet_protein_bites

I know you’re probably already celebrating, but tomorrow is National Nut Day!! On this joyous occasion what else would you want to do besides eat some nut-tastic foods? Well, the ladies of Recipe ReDux are equally as nerdy excited about nuts so they tasked us with sharing a nut-filled recipe for this month’s post.

And who doesn’t also love a delicious protein/energy bite? They are a great way to disguise nutrition as a dessert. Us dietitians love to pull that shit. Healthy dessert? Me? Nahhh.

beet_hands

Well, if there’s one thing I don’t want in my dessert or any of my food, it’s artificial food coloring. I don’t understand why we need it. I mean nature is full of amazing colors and flavors and I quite prefer the natural-ness.

Which is why I’ve never been a big fan of red velvet cake. While true red velvet cake utilizes beets for the red color, most bakeries take the shortcut and use red coloring. And sadly, I can guarantee you that many Americans would choose an artificially-colored red velvet cake over a beet-colored cake. [Sighhh]

This recipe relies on the nutritious and humble beet to provide both a sweet and earthy flavor as well as a gorgeous color. I mean, just look at the number the beets did on my hands ^^.

red_velvet_energy_bites

Red Velvet Protein Bites

Keep these frozen as they maintain their texture best that way. These only have 2 tablespoons of sweetener for the entire recipe but pack lots of protein and healthy fats from the almonds (almond meal and almond butter).

Ingredients:

  • 1 cup vanilla protein powder, such as Gold Standard Natural
  • 1/2 cup almond meal
  • 1/2 cup oats
  • 2 small beets
  • 2 Tbsp. honey, preferably local
  • 2 Tbsp. cocoa powder
  • 2 Tbsp. almond butter
  • 2 Tbsp. coconut milk
  • 1/2 tsp. sea salt
  • 1/2 cup dark chocolate chips

Directions:

  1. Preheat oven to 375 degrees. Wash beets well and chop ends off. Then, dice beets and spread on a baking sheet. Bake until soft.
  2. Add beets to a food processor and process until smooth. Then add all remaining ingredients EXCEPT for dark chocolate chips and process until well-mixed.
  3. Line a tupperware container with plastic wrap, then pour beet mixture into the container.
  4. Heat chocolate chips in the microwave for 1-2 minutes, stirring every 30 seconds until melted.
  5. Using a fork or spoon, drizzle chocolate over beet mixture. Stick the container in the freezer for 30 minutes, then cut into 1″ squares and store in freezer.

For more deliciously nutty recipes, check out these Cookie Dough Protein Bites, Roasted Brussels Sprouts with Hazelnuts or one of my all-time favorite nut butter recipes, Toasted Coconut Cashew Butter.

Oh, and did I mention all the amazing nut-filled recipes from fellow ReDuxers? Click the link below for those (and look for even more tomorrow)! 

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Spiced Beef Stew {Recipe ReDux}

When the weather cools down, there’s nothing I love more than stew. Okay, maybe I love pumpkin more, but I digress.

Not only is stew fool-proof, but it allows for creativity. Have carrots? Peppers? Onions? Eggplant? Great! Now throw in some meat and seasoning and you’re good. You can change up the protein or vegetables or spices and create a completely new and delicious stew.

The true beauty of stew, though, is the leftovers! Make a big batch and freeze the leftovers in individual containers for a quick meal when you get home late from work or just don’t feel like cooking.

The whole make-extra-and-freeze-for-later principle was the theme for this month’s Recipe ReDux:

Fantastic Freezer Meals:

Share your tips and tricks for making one – or more freezer meals. It’s the end of the gardening season for some of us; let’s store away that produce in heat-and-eat-from-the-freezer-meals. Show how convenient healthy freezer breakfast, lunches or dinners can be!

My freezer meal is the aforementioned stew, but with a spiced Moroccan twist.

The key ingredient here is grass-fed beef, which provides a rich, slightly gamey taste that I absolutely adore. Look for 100% grass-fed beef because it, along with all 100% grass-fed meats, contains conjugated linoleic acid (CLA), which is the plant form of omega-3 fatty acids. In other words, grass-fed meat has a healthier fat source, not to mention it means the animal had a happier, freer life.

lamb chili

Spiced Beef Stew

Top this stew with a little quinoa or some sauteed potatoes and you’ve got a hearty, filling meal. Make a big batch of the quinoa/potatoes and you’ve got another side ready to go for later eating. 

Ingredients:

  • 1 Tbsp. coconut oil (virgin)
  • 1.5 lb. grass-fed beef cubes (such as sirloin)
  • 1 onion, diced
  • 10 carrots, sliced
  • 1 small eggplant, cubed
  • 2 cans diced tomatoes, preferably no salt added
  • 2 tsp. curry powder
  • 2 tsp. cumin
  • 1 tsp. chili powder
  • 1 tsp. turmeric
  • 1 tsp. sea salt
  • 1 tsp. black pepper
  • 1 tsp. cardamom

Directions:

  1. Heat coconut oil in a large pot. Add onions and saute for 2-3 minutes, then add beef. Saute beef for 5 minutes, making sure to sear all sides of the beef cubes.
  2. Add remaining ingredients, and bring to a boil, then simmer for 25-30 minutes, or until carrots and eggplant are tender.

For more amazing freezer meals, check out the link below! 

Zesty Heirloom Tomato Taco Salad {Sponsored Recipe ReDux}

One of the best parts of summer is the amazing produce that’s available in Chicago — especially fresh-from-the-garden tomatoes (or fresh-from-the-CSA in my case).

Top those tomatoes with deliciousness in the form of taco-seasoned lean ground beef (plus some other goodies), and you’ve got a light summer meal.

heirloom_tomato_taco_salad

By posting this recipe I am entering a recipe contest sponsored by The Beef Checkoff and am eligible to win prizes associated with the contest. I was not compensated for my time.

Now, I am not a chicken breast all day, every day kind of girl. I love beef, whether it’s a perfectly-grilled steak, juicy burger, tacos, meatballs or meatloaf, beef frequents my table.

Beyond the delicious flavor of beef, it’s got loads of nutrition. First off, let’s talk protein. A 3-ounce serving of lean beef provides 25 grams of protein and 10 essential nutrients.

Emerging research indicates that evenly distributing daily protein intake at meals and snacks throughout the day (~20 to 30g/eating occasion) may potentially contribute to benefits for body weight management and appetite control.

On a related note, protein-packed foods — like beef — promote satiety which can help cut down on mindless eating. I’ve found that my clients who eat more high-quality protein and fats are better able to cut down on sweets and snacking throughout the day.

I especially love grass-fed beef, as it contains a better fat ratio (more conjugated linoleic acids, which function similar to omega-3s). You can find great grass-fed options at most grocery stores and your local farmers market.

To find out more about grass-fed and grain-fed beef, check out the Beef Checkoff’s infographic.

zesty_heirloom_tomato_taco_salad

The Beef Checkoff program also offers a great interactive Butcher Counter where you can learn all about the cuts of beef, including which options are considered lean.

Zesty Heirloom Tomato Taco Salad

Salads don’t have to be made with greens! Top fresh tomatoes with all the toppings for a nice, light dinner. Heirloom tomatoes are super-delicious here, but cherry or regular tomatoes would also work great.

Serves 4

Ingredients:

  • 1 lb. lean ground beef (90% or better), preferably grass-fed
  • 1/2 tsp. cumin
  • 1/4 tsp. ground pepper
  • 1/4 tsp. chili powder
  • 4 tomatoes, preferably locally-grown (because they taste soooo much better)
  • 1 avocado, washed, peeled, seeded and cubed
  • 1 green onion, sliced (white and green parts)
  • 1 Tbsp. each lemon and lime zest
  • 1 lime, quartered
  • 1/4 tsp. sea salt
  • Plain Greek yogurt (optional)

Directions:

  1. Add lean beef to medium skillet and sprinkle with cumin, ground pepper and chili powder. Saute until cooked through.
  2. While beef is cooking, wash and core tomatoes, then cut into 8 wedges. Prepare avocado, green onions, lemon and lime zest and cut lime into 4 wedges.
  3. Lay tomatoes onto four separate plates, then sprinkle cooked ground beef over tomatoes, and garnish with avocados, green onions and zest. Sprinkle with sea salt and squeeze a lime over each serving. Add a few dollops of optional plain Greek yogurt if desired.

zesty_tomato_taco_salad

For more awesome lean beef recipes, check out the link below! 

Mediterranean Shepherd’s Pie {Recipe ReDux}

When I say PIE, you say…

Shepherd’s Pie (??)

To be honest, I’ve never actually had Shepherd’s Pie until today, but when the ladies of Recipe ReDux tasked us with showing our “Pie Love,” I wanted to go savory. And that’s where Shepherd’s Pie comes in.

I have been taking more of a paleo approach to my eating as of late, and eating more healthy fats and less carbohydrates. Most importantly, though, I’ve been trying to cut sugary foods out of my diet. At one point in my life, I was very addicted to sugar, and felt that I had to have dessert after every meal, with my snacks and really any time I could get my hands on sweets. While I still like sweeter foods, I’ve been working to cut junk out of my diet and eat real foods — e.g. fruit instead of cookies and donuts. I found that when I stopped eating a low fat/high carb diet and learned to embrace healthy fats, my sugar cravings naturally improved.

Thus, this is less of a traditional “pie” and more of a meal that you can eat time and time again, switching up the protein, seasoning, or mash (in this case, an amazing sweet potato-parsnip mash that is delicious in its own right).

mediterranean_shepherds_pie

Mediterranean Shepherd’s Pie (Gluten-Free, Paleo)

Grass-fed lamb adds a delicious flavor, and is pure perfection when combined with the natural sweetness of raisins and the freshness of mint, then topped with a delicious sweet potato-parsnip mash. Enjoy!

Ingredients:

  • 1 large sweet potato
  • 3 parsnips
  • 1/4 cup olive oil, preferably cold-pressed, unfiltered
  • 2 Tbsp. grass-fed butter, such as Kerrygold
  • 3/4 cup beef stock
  • 1 tsp. cumin
  • 1 tsp. dried rosemary
  • 1 tsp. sea salt
  • 1/2 tsp. black pepper
  • 1 Tbsp. olive oil, preferably cold-pressed, unfiltered
  • 2 lbs. grass-fed lamb
  • 1 white or yellow onion, diced
  • 3/4 cup canned tomatoes
  • 1/2 cup raisins
  • 1/4 cup chopped fresh mint
  • 1/4 cup sliced green onions

Directions:

  1. Preheat oven to 425 degrees. Wash sweet potato and parsnips well and cut into ~1/2″ cubes. Toss with 1/4 cup olive oil, and roast (I roasted mine in a cast iron skillet) for 35-40 minutes, or until tender.
  2. Add roasted sweet potato and parsnips to a food processor, add butter (it should melt from the heat of the roasted vegetables) and process 2-3 minutes. Add beef stock and seasoning (cumin, rosemary, sea salt and black pepper) and process until smooth. Set aside.
  3. Turn oven down to 350 degrees.
  4. In an oven-safe skillet, such as a cast iron skillet, add 1 Tbsp. olive oil and heat for 1 minute. Add diced onion and saute for 3-5 minutes. Add the lamb and saute until the cooked through. Add in the canned tomatoes and raisins and cook for about 5 minutes, or until the mixture begins to thicken.
  5. Turn the heat off, and stir in the mint. Level out the lamb mixture.
  6. Spread the sweet potato-parsnip mash in a thin layer over the lamb, making sure the mash reaches the sides of the skillet. If desired, use a fork to make a design or write a message in the mash. Sprinkle the green onions around the outside of the skillet and press them into the mash slightly.
  7. Bake for 30 minutes, or until the top starts to brown.

paleo_shepherds_pie

This is a great dish to make when you’re having company (a set and forget kind of thing) or as a part of meal prep, for a satisfying dish that will last you the whole week! Serve with green veggies, such as sauteed green beans or spinach, and you have yourself a complete meal!

For more PIE LOVE, click the link below!

Toasted Coconut Cashew Butter {Recipe ReDux}

Wow! I can’t believe it’s already May 21. That means t-minus one week until yours truly’s birthday AND it’s Recipe ReDux time! This month we were tasked with showcasing kitchen staples that we now make from scratch – but in the past purchased.

For me, that’s got to be nut butters. Ever since discovering how easy it was to make nut butter thanks to my Homemade Nutella recipe from a previous Recipe ReDux, I’ve been making a new type of nut butter weekly.

And I literally have to make a new jar weekly. The boyfriend likes to eat massive spoonfuls straight out of the jar, so we go through nut butters pretty quickly in our household. [I also eat it straight from the jar but in much smaller, daintier bites.]

coconut_cashew_butter

After making some bomb almond butter (#nerd) and delicious peanut butter, it was time for the big dog: CASHEW BUTTER.

This started out as one-ingredient cashew butter, but as the butter was “churning” in my food processor, the evil genius in me came out and I felt compelled to elevate the butta’ with, what else but unsweetened shredded coconut. Because coconut is delicious and full of healthy fat (yes, saturated fats can be healthy too). And because I’ve been wanting coconut in everything lately.

Whatever you do, please, pleeaasseee don’t be intimidated by “homemade nut butter” — it’s super-easy and while it takes about 10 minutes to get all dreamy and creamy, it only takes about 2 minutes of hands-on time and the flavor combinations are endless. Add some cinnamon, smoked sea salt, ginger or go savory with paprika, curry or rosemary. This is your nut butter party and you’ll add what you want to.

Toasted Coconut Cashew Butter

This really is amazing straight out of the jar, but is also fantastic drizzled over Greek yogurt, as a dip for fruit (pears are especially delicious) or as part of the most insane-good cashew butter and jelly sandwich known to man.

Ingredients:

  • 16 oz. raw, unsalted cashews
  • 1/2 cup unsweetened shredded coconut
  • 1 tsp. sea salt

Directions:

  1. Preheat oven to 375 degrees. Lay cashews on a baking sheet and toast for about 10 minutes, or until fragrant. toasted_coconut_cashew_butter
  2. Let cashews cool for about 15 minutes (or longer) — they get hot in the food processor so the cooler they are, the better.
  3. Add to food processor and process for about 10 minutes, or until it forms a creamy butter. See stages of nut butter chart below.
  4. Once cashews form a creamy butter, add coconut and sea salt and process another 2-3 minutes.

stages_nut_butter

STAGES OF NUT BUTTER

  1. Intact Nuts
  2. Nut Meal/Flour
  3. Giant blob of nut butter (it helps to smash this apart a couple times)
  4. Creamy, dreamy nut butter

Check out more amazing homemade creations from the talented Recipe ReDuxers by clicking the icon below. Enjoy!

Goat Cheese, Dried Plum and Rosemary-Stuffed Chicken Thighs with Sautéed Hazelnut Vegetables

By posting this recipe I am entering a recipe contest sponsored by California Dried Plum Board and am eligible to win prizes associated with the contest. I was not compensated for my time.

Happy May, everyone! May is a beautiful month — flowers blooming, temperatures heating up, my birthday…(#justsayin).

Before the weather gets too warm to use the oven, I have been trying to cram in all the delicious roasted meats and vegetables I can. And delicious they are.

Stuffed chicken is always tasty, but for whatever reason, I find myself making my stand-by of baked chicken with BBQ or teriyaki sauce most of the time. Maybe stuffed chicken, meat, etc. just seems more complicated (even though it’s not), which also makes it look all-the-more impressive when you do break out a recipe like this one.

goat cheese_dried plum_rosemary_chicken

I owe the inspiration for this recipe to the California Dried Plum Board, who tasked us Recipe ReDuxers with developing creative ways to use dried plums — formerly known as prunes — in everyday cooking.

Besides May being my birth month, it’s also National Osteoporosis Month, something that we all should care about. I think so many times, we forget about bone health, but it is so crucial to health, especially as we age. Strength training and other weight-bearing activities can have a huge positive impact on bone health, not to mention overall health. Food is also important — and not just dairy! Enter, dried plums.

Emerging research shows that eating dried plums may have positive effects on bone health. Previous studies discovered that eating 100 grams (two servings; about 8- 10 dried plums) of dried plums for one year was associated with increased bone mineral density (BMD) and improved indices of bone turnover in postmenopausal women. Another study indicated that one serving of dried plums may be as effective in preventing bone loss in older, osteopenic postmenopausal women. You can read more about dried plums and bone health here.

BUT, as well all know, if we don’t enjoy the food being recommended, then we probably won’t eat it.

Fortunately, this is not a concern with dried plums, because they are DELICIOUS and super-verstile in the kitchen. I prefer to use mine in a savory way, as seen here.

I’ve also been trying to cut down on and eventually eliminate added sugars from my diet, so I was thrilled to know that dried plums can be pureed and used as a replacement for refined sugar in recipes. Dried plums are naturally sweet but not as cloyingly sweet as straight sugar, which is a major win in my book. No need for uber-sweet desserts here, folks.

goat cheese_dried plum_chicken

Goat Cheese, Dried Plum and Rosemary-Stuffed Chicken Thighs with Sautéed Hazelnut Vegetables

You can choose to make just the chicken and pair it with another side, but the combination of the vegetables with hazelnuts and this chicken is scrumptious. Feel free to change up the vegetables used if you’d like — sautéed kale and other greens would pair also pair nicely.

Ingredients:

Stuffed Chicken

  • 1.5 lb. boneless, skinless, chicken thighs, pounded
  • 3/4 cup California Dried Plums, puréed or finely mashed
  • 1/4 cup goat cheese
  • 1 Tbsp. dried rosemary
  • 2 Tbsp. balsamic vinegar
  • 1/4 tsp. sea salt

Vegetable/Hazelnut Sauté

  • 1 Tbsp. olive oil, preferably cold-pressed
  • 2 cups spinach or other leafy green
  • 1/2 white onion, sliced
  • 2 cups carrots, thinly sliced into ribbons (you can also use a peeler to get this effect)
  • 2 Tbsp. balsamic vinegar
  • 1/4 tsp. sea salt
  • 1/2 cup hazelnuts

Directions:

  1. Preheat oven to 375 degrees. Lay hazelnuts on a baking sheet and toast for about 10 minutes, until fragrant. Set aside to cool.
  2. Using a fork, mash California Dried Plums, goat cheese and rosemary together. Lay pounded chicken thighs on a baking sheet and evenly distribute goat cheese and dried plum mixture onto half of chicken thigh. Fold the other half of the chicken thigh over the mixture. If this sounds confusing, imagine the filling as a hot dog and the chicken as the bun.
  3. Brush the stuffed chicken with 1 Tbsp. balsamic vinegar and sprinkle with 1/4 tsp. sea salt. Bake for about 45 minutes, or until the chicken reaches a temperature of 165 degrees. About 30 minutes in, brush with remaining balsamic vinegar.
  4. Meanwhile, while the chicken is baking, heat olive oil in a large skillet for 1-2 minutes, then add onions and saute for 2-3 minutes. Next, add the carrots and saute about 10 minutes, or until desired doneness. Add in the spinach and cook for 1-2 minutes, until just wilted. Turn stove off then add balsamic vinegar and sea salt and toss.
  5. Chop cooled toasted hazelnuts. Sprinkle over vegetables.

To see more ways in which Recipe ReDuxers use naturally sweet, convenient and nutrient-dense California Dried Plums, check out the link below.

6-Ingredient Miso Honey Roasted Chickpeas {Recipe ReDux}

Do you ever rummage through your fridge or pantry and think, ‘I really have to use up x before it goes bad’? It could be a random spice at the back of your spice cabinet, a condiment on your fridge door, a special kind of grain you only needed once (hello, arborio rice!), etc. Well, it’s spring which means it’s spring cleaning time! And spring cleaning should definitely involve food items too — which is why we’ve been tasked with doing just that for this month’s Recipe ReDux:

Spring cleaning: Go through your pantry, cupboards, freezer, or fridge; what ‘treasures’ have you found? Pick an ingredient/spice/condiment that’s been hanging out for a while and give it the attention it needs. Share a healthy recipe made using your new-found pantry prize.

Roasted_Miso_chickpeas

I had almost too much inspiration this month so I decided to combine two neglected ingredients into this recipe, which I have to give myself kudos for since this recipe only involves six ingredients total (for all you math nerds, that means 1/3 of the ingredients).

The first: chickpeas. I pretty much always have either canned or dried chickpeas — AKA garbanzo beans — in my pantry. For the most part, I end up hummus-izing them (yep, I just invented a new word). But then I found miso hanging in the fridge and thought, ‘hey, these could go together’.

Miso has such an amazing, umami flavor and adds a really interesting depth to recipes. I personally like to hit as many different taste buds with my recipes as possible, so added some sea salt, honey and citrus (lemon) to round things out.

This recipe’s beauty comes not just from its taste but also from its simple ingredient list and very hands-off preparation. Hope you enjoy!

miso_honey_roasted_garbanzo_beans

Miso Honey Roasted Chickpeas

These roasted chickpeas get super crunchy — almost like nuts or croutons — and make a great topping for salads and stir fries and are equally as delicious on their own!

miso_honey_garbanzos

Ingredients:

  • 2 cans chickpeas (about 4 cups), preferably organic, no salt added
  • 2 Tbsp. Miso (use a soy-free, chickpea-based version like the one pictured above if you want to go soy-free)
  • 2 Tbsp. olive oil, preferably unfiltered, cold-pressed
  • 2 Tbsp. lemon juice
  • 1 1/2 Tbsp. honey
  • 1/2 tsp sea salt

Directions:

  1. Preheat oven to 425. Add miso, olive oil, lemon juice and honey to a bowl and whisk until well combined.
  2. Add chickpeas to the miso mixture and toss to coat. Lay on a baking sheet and sprinkle with sea salt.
  3. Roast for 30-40 minutes or until chickpeas are crunchy. (I like mine nice and charred as you can see from the photos). Note: the chickpeas will continue to harden after you take them out of the oven.

Warning: these are extremely addicting so try to control yourself when they come out of the oven. If you can’t, though — no worries. They’re not exactly junk food. 😉

To find out how other Recipe ReDuxers use buried food “treasures,” click the link below. Happy eating!

Vegan Moroccan Stew {Recipe ReDux}

Scary spices.

No, I’m not talking about your least favorite Spice Girl. I’m talking the theme for this month’s Recipe ReDux:

Spooky Spices: You know they are lurking there: Way in the back of your spice drawer. There lie the herbs, spices, or rubs that are getting dusty because you’re afraid to use them… you simply don’t know what to do with them! Well, pull them out and show us a recipe you created to deliciously conquer that fearful spice. (Or maybe the recipe was a flop – and the spice still give you nightmares?!)

I’d say I’m not scared of too many spices. I love to combine spices in unusual ways to completely alter/upgrade a recipe.

So at first, I was completely stumped.

Then, like a gift from the gods, my friend gave me some amazing saffron. I like the flavor and color that saffron brings to recipes, but I had never used it in my own cooking.

saffron

So, I started doing my research and one article gave mention of using saffron with cinnamon and cumin — SOLD! Saffron can give a bitter taste to dishes if not treated properly. To make sure I mantained the beautiful taste and depth that saffron can lend, I first ground the saffron using a mortar and pestle (my Grandma’s mortar and pestle, in fact — brought all the way from Turkey). Then, I steeped it — like you would tea — in hot (but NOT boiling) water for about 30 minutes, yielding the most beautiful golden liquid.

vegan_moroccan_saffron_stew

From there, it was time to make stew! Not just any stew…Moroccan-style, VEGAN, warming stew. Enjoy!

Recipe: Vegan Moroccan Stew

This dish is perfect for a cool fall day. If you need gluten-free, use one block of extra firm (crumbled) tofu in place of the tempeh.

Ingredients:

  • 1 pinch saffron (about 25 strands)
  • 1/2 cup water
  • 1/2 white onion, sliced
  • 1 eggplant, cubed
  • 3 cups mushrooms, such as criminis, sliced
  • 2 Tbsp. coconut or olive oil
  • 2 blocks tempeh, crumbled by hand
  • 1 can diced tomatoes, preferably no salt added
  • 1 tsp. cinnamon
  • 1 tsp. ground cumin
  • 1 tsp. dried basil
  • 1 pinch saffron
  • 1 tsp. salt
  • 1/2 cup apple juice
  • 1/3 cup raisins

Directions:

  1. Heat 1/2 cup water until hot, but not boiling. While water is heating, grind saffron using a mortar and pestle, or even with your fingers if you don’t have a mortar and pestle. Add the ground saffron to a small dish and pour hot water over it. Let steep.
  2. In a large pot, saute onion in oil. Once onions are translucent, add mushrrooms and eggplant and saute for 10 minutes.
  3. Add tomatoes, crumbled tempeh, spices, salt, apple juice, steeped saffon/water combo and raisins and simmer for 30-45 minutes.
  4. Garnish with raisins or a sprinkling of ground saffron if desired.

vegan_tempeh_saffron_stew

Check out how fellow Recipe ReDuxers use “spooky spices” by clicking on the little blue guy below. Enjoy!

Eggs Nestled In Vegetables

Eggs are, quite possibly, one of my favorite foods. Full of protein, vitamins, minerals and healthy fats — all for 70 calories a pop (for a large egg).

Enough about nutrition, though. Let’s focus on the best part of an egg: the yolk. That perfectly runny, unctuous, food porn-worthy (I’ll admit I enjoy egg yolk porn from time to time), delicious yolk.

While frying, poaching and baking (see my recipes for Eggs Baked in Spaghetti Squash Nests and Eggs Baked in Tomato Sauce) are great and all, my latest creation, which I call “nestled eggs”, definitely takes the yolk cake.

nestled_eggs_beet_greens

It’s a super-easy and versatile recipe, first off. Just saute fresh, frozen or leftover vegetables, plop some eggs in and top with olives, hummus, sweet potatoes, whatever! 

It’s also a leave-it-alone kind of recipe. Once you plop the eggs in and cover it, you can go get ready for the day. I generally do my makeup and get dressed while this is cooking.

Now that’s just good time management.

Nestled eggs make for a satisfying, low carb, paleo-friendly, gluten-free breakfast, lunch or dinner. It’s also a great way to get some extra vegetables into your day.

Eggs Nestled in Vegetables

This is a very flexible recipe. Try it with a vegetable of choice, or even use leftover vegetables. Finish it off with toppings of choice. Some of my favorites include Kalamata olives, hummus or pesto for dipping and balsamic vinegar.

Yields: 1 serving

Ingredients:

  • 2 cups greens or other vegetable of choice (I used locally-grown beet greens — the stems from my beets — above)
  • 1 tsp olive oil or coconut oil
  • 1 clove garlic, minced (optional)
  • 2-3 eggs, depending on how hungry you are
  • Toppings/sauces of choice (I used 2 Tbsp. hummus, leftover sweet potatoes and a drizzle of balsamic vinegar above).
  • Pinch of pepper

Directions:

  1. Heat a small skillet over medium heat. Add 1 tsp. olive or coconut oil and heat for 1 minute. Add greens, or vegetable of choice, and optional garlic to the pan and saute for 2-4 minutes. 
  2. Spread the vegetable mixture evenly over the bottom of the pan.
  3. Crack eggs right into the vegetable mixture.
  4. Sprinkle with pepper and any other spices you like.
  5. Reduce heat to low and cover. Cook eggs for 5-7 minutes, or until the egg whites are set.
  6. Plate the nestled eggs and serve with toppings of choice.

 

For dinner, I like to pair the nestled eggs with protein pancakes — perfection!

nestled_eggs_yellow_squash_olives

Another take on nestled eggs, made with locally-grown golden squash and garlic, topped with sliced Kalamata olives.

Cookie Dough Protein Bites {Recipe ReDux}

Who doesn’t like COOKIE DOUGH?? Well, I’ve healthified it for this month’s Recipe ReDux challenge — “Bars & Bites for Brown Bags.”

 

Whether you pack your lunch in a bento box, a brown bag or a retro cartoon character lunch box, don’t forget the bars and bites. Small squares or round bites can pack nutrition into a sweet or savory taste. Show us your favorite way to jazz up any type of lunch box.

 

While these would make a great “dessert” for a lunch box, they are quite perfect for a post-workout snack. Pair with a glass of milk and you’re golden.

This recipe was inspired by Juli from PaleOMG’s Chocolate Chip Cookie Dough Protein Balls

protein_cookie_dough_bites

Cookie Dough Protein Bites

Yield: 20-22 bites

Besides having 6 grams protein per ball bite (“per ball” just didn’t sound right…), these cookie dough bites are gluten-free, can be made vegan by using a vegan protein powder and contain no raw eggs — because ain’t nobody got time for food poisoning.

Ingredients:

  • 1 cup vanilla protein powder, such as Gold Standard Natural or Designer Whey (if making vegan, use vegan protein powder, such as Vega)
  • 1/4 cup almond flour
  • 3 Tbsp. liquid coconut oil
  • 2 Tbsp. honey, preferably local
  • 3 Tbsp. coconut or almond milk
  • 1 tsp. vanilla extract
  • 1/4 tsp. sea salt
  • 1/3 cup dark chocolate chips, such as Ghiradelli 60% cacao chips

Directions:

  1. Mix all ingredients together in a large bowl.
  2. Using hands, form “dough” into 1″ rounds
  3. Store in the freezer

 

These are seriously addicting, you guys. I made them yesterday and my boyfriend has already eaten all but two of them. So, if you have a significant other, family member or roommate who loves cookies and/or protein powder (the boyfriend loves both), I highly recommending hiding these things. They go FAST.

For more back to school bites & bars, click the blue guy below.