Category Archives: Main Meals

Making Time on a Rainy Day

Posted on by
Reply

All summer I have been outside just about everyday during my lunch hour. I go for a run or a fast walk. Today, it is raining, and I did not get outside. Isn’t it amazing how; sometimes, it takes a rainy day to stop and “smell the roses.”

I have been away from blogging for the entire summer or most of it. I do apologize for that. The summer brings so many family events, lots of outdoor activities, vacations and just NOT a lot of time for blogging.  I am back and hope to start posting on a more regular basis.

Today, since I had a little more time than usual, I decided to cook one of my families favorite meals for dinner tonight–chili. The recipe is courtesy of Savvy Vegetarian . I usually make a few changes in the recipe, but this is close to the one I use. The bulk of the chili comes from two types of beans (I used black beans and White Great Northern) along with cracked bulgur wheat.  It makes the house smell so good, and in a way, reminds me of the upcoming colder weather.

In addition, as usual, my day will end with a strength training workout. Here is my workout for tonight. My son and I will be completing an intense bicep and upper body workout and will be finishing off with some abs.

5 Sets of the Following (10-15 reps. per set):
-Pushups (feet elevated at 4ft.) standard
-Wide Grip Pull Ups
-Bent Over Barbell Rows
-Standing Barbell Rows
-Reverse Grip Barbell Bicep Curl
-Preacher Curls (Barbell)
-Preacher Curls (Dumbells-alternating)

-Crunches on Bosu Ball using Body Bar (lifting above head at the top of each crunch)
-Forward Crunches using  High Rope on Cable Machine

Gluten and Dairy Free Eating-The Challenge

Posted on by
Reply

One month ago (on Wednesday), my son, Forrest, was told by the Allergist that he should attempt a Gluten Free, Dairy Free, Caffeine Free diet for one month. He went through the allergy testing to determine what he was allergic to. The test came back showing that his allergies included outdoor stuff like various grasses and rag weed. The test, could not explain why (even in the cold, frozen season) he was still having allergy issues–stuffy nose, congestion, lots of throat clearing and headaches.

Gluten & Dairy Free Chocolate Chip Cookie

Gluten & Dairy Free Chocolate Chip Cookie

The doctor suggested that Forrest try one whole month without Gluten, Dairy, Caffeine and all juices. This was not a very appealing idea for Forrest. For me, it meant, extra planning on a daily basis so he could eat well and at the same time have tasty foods. Most of his friends suggested that he cheat on the diet, but Forrest wasn’t influenced and stuck to the diet, even though he REALLY wanted a regular pizza. I think pizza and Coke were the toughest things for him to cut out—his favorites!!!!

After his appointment, we headed straight to the vitamin store first followed by the grocery store for supplies. At the vitamin shop (upon recommendation from the doctor), we got a high quality vitamin, Fish Oil, and probiotic supplements. After that stop, on to the grocery store we went.

Garlic Mashed Potato Pizza

Garlic Mashed Potato Pizza

At the grocery store, we needed to go to the Gluten Free section. Wow, is it difficult to sift through all the labels. It seems, everything has gluten and/or dairy in the ingredient label–even the things that you would not think could possibly have these ingredients, ie: french fries!!???

We picked up items such as:

-Soy and Almond Milk
-Gluten Free Pizza Crust
-Gluten Free Flour
-Daiya cheese, rice and soy cheese
-Gluten/dairy free bread
-Gluten Free soft shells
-Gluten Free pasta (rice and corn)
-Gluten free chex
-Rice Protein Powder
-Lots of extra fruits, vegetables and beans

Creamy Chick Pea Soup

Creamy Chick Pea Soup

Each week, I tried to be creative in my cooking. I made things such as: Gluten/dairy free cookies, pancakes, french toast, soups, vegetarian dishes and pizza. I also tried my hand at Chocolate Chip Cookies, Muffins and Protein Bars. Forrest, also increased his water intake a great deal.

Jamaican Vegetarian Tagine

Jamaican Vegetarian Tagine

By the third week, I was getting pretty successful at cooking for Forrest and I found that many of our meals were vegetable and bean- based with rice or quinoa–all of which he could eat. I have included some pictures throughout my blog article to demonstrate some of the possibilities. Later this week, I will write more about our allergy findings–because–I think we have pinpointed the culprit!!!!!

Healthy Cooking with a Jamaican Theme

Posted on by
Reply

A few weeks ago, my daughter, Autumn, and I decided we needed to have a fun day in the kitchen. We decided to cook at Jamaican meal using my new Tagine. A tagine is a Moroccan-made clay cooking vessel that is generally used to cook vegetables, meat, curries, etc. at low heat. Steam escapes out the top or side, creating great flavors. Lots of spices such as cumin, curry, coriander, turmeric and others are used to intensify and deepen the flavors of whatever you are cooking in the pot. On this particular day, we got out our Jamaican music (it was a cold day) and started to chop vegetables and prepare our late afternoon meal. The pictures below are of the Tagine and the contents. The whole menu looked like this:
-Jamaican Inspired Vegetarian Tagine (with black beans, potatoes, carrots, onion, garlic, ginger and a variety of spices)
-Baked Plantains
-Basmati Rice
-Fresh Coconut (peeled, chopped and roasted)-this is a lengthy process
-Fresh Coconut Milk

NOTE: Tagine cooking can come in many forms. Tonight, I found my inspiration from Vegetarian Times magazine. There was a whole section on cooking using Curries. I modified the Japanese Edamame Curry and used my Tagine for cooking the meal. It was delicious. Not as spicy as the Jamaican meal but just as good. Tagine Clay Cooking Vessel

Tagine Cooking Vessel

Tagine Cooking

Vegetarian Tagine

Posted on by
Reply
Vegetarian Tagine

Vegetarian Tagine

On New Year’s Eve my daughter and I spent several hours chopping vegetables (she did the chopping) and cooking a Moroccan meal. Vegetarian Tagine is basically a spicy stew (it doesn’t have to be spicy but ours was). It can be made with really any vegetables and beans that you want to mix in along with onions, garlic, and vegetarian broth.  In my opinion, the most important ingredient in the tagine are the spices. You can choose to make yours spicy or not, whatever your preference.

We got the inspiration to cook a Moroccan meal because my husband and I went to the restaurant called, Faces, a few weeks ago in St. Paul. I ordered a vegetarian tagine and it was delicious. Take a look at the menu, you will see it listed as the Chef’s Selection Vegetarian/Vegan Tagine . Usually, a tagine is cooked using a clay pot with the same name. This type of pot is used in making North African cuisine. A tagine consists of two parts, a base unit which is flat and circular with low sides, and a dome-shaped cover. The tagine pot is best for low heat and slow cooking. We used the largest pot I have for making the tagine, but I was so excited about the outcome of the meal that I ordered my own tagine. I plan to cook using this pot a lot more. The flavors of the vegetables and beans along with the spices are so intense that this hearty meal does not need meat. Below is a list of the vegetables, beans and spices that we used in our tagine. (note: there are a lot of recipes on line so check them out).

Garlic
Onion
Celery
Chickpeas
Cannellini Beans
Chopped Tomatoes
Carrots

Olive Oil
Vegetable Stock
Lemon Juice
Cinnamon
Cumin
Turmeric
Parsley
Cilantro
Prepared spice mix purchased at Faces Restaurant. This is really spicy and is made with a variety of peppers and other spices. If you purchase this only use about 1 teaspoon for the entire recipe. It adds the best flavor ever so I highly recommend it. The restaurant also carries a mix that is not spicy.

Cooking with vegetables does not have to be boring. Tagine cooking allows for variety and tons of flavor. At the same time, you will be eating healthy meals.

Veggie Salad with Pumpkin Dressing

Posted on by
2

This creamy dressing can be used as a substitute for any type of oil or cream based dressing. I like to mix it with my vegetables at lunch. Usually I mix up and heat in the microwave, a variety of vegetables such as cauliflower, brocolli, squash, spinach and cucumber. I also use frozen blueberries and raspberries to sweeten up the mix. After everything is heated up, I stir in the pumpkin dressing.  It is delicious!!!

Pumpkin DressingSIMPLE INGREDIENTS FOR PUMPKIN DRESSING:
1 Can 100% Pure Pumpkin
1/4 Cup Almond Milk
1-2 Teaspoons Cinnamon
2 Tablespoons Blackstrap Molasses
2 Tablespoons Chia Seeds
3-4 Tablespoons Raisins or Dried Cherries

3-4 Tablespoons Raw Shelled Non Salted Pumpkin Seeds or Walnuts

Mix all ingredients together and use 2 heaping Tablespoons per salad. Store remainder in the refrigerator for later use. Picture above is the mixture on my Veggie Salad.

Butternut Squash and Sweet Potato Coconut Soup

Posted on by
Reply

Butternut Squash SoupI have been working on regulating my diet since I finished the bodybuilding competition last week. I have slowly been introducing foods back into my diet that have been excluded for awhile. This includes things like extra fats, fruits, most grains and beans.  Last night I decided to try and new recipe. I thought it was excellent! Lots of flavors rolled together and lots of veggies with a touch of fruit.  Give it a try, hot soup tastes superb on cold fall nights and it is especially fun using fall vegetables in my recipes.

INGREDIENTS:
2 large sweet potatoes (peeled and cubed)
1-  12 oz. bag frozen butternut squash (or fresh cubed)
1/2 Large onion (chopped)
1 Tbsp. Margarine or Butter
5-8 pieces frozen mango
1 Tbsp. Red Curry Paste
1 Tbsp. crushed garlic
1 (15 oz.) can unsweetened coconut milk
3 Cups Water
3 1/2 Tbsp. lemon juice
*The following spices to taste (1 use about 1 TBSP of each)
cumin, garlic powder, onion powder, corriander, tumeric, chili powder, Gram Masala powder
*Slivered almonds, cilantro and Greek yogurt to top soup just before serving

DIRECTIONS:

In large saucepan heat up your margarine or butter then add the chopped onion and cook until translucent.

Add 3 Cups of water and all of the spices listed above including the red curry paste and mix together.

Add the vegetables/fruit to the skillet-cubed sweet potato,butternut squash and  mango

Turn up to medium heat and let cook for about 20-30 minutes until the vegetables are soft.

Use a manual potato masher to mash all the veggies/fruit  to smooth consistency (leave chunky if you prefer-you can also put in a blender if you want it very smooth).

Turn heat to low and add the can of Coconut Milk and the Lemon Juice, stir gently and let the mixture reheat.

Place the soup in bowls and add about 1 Tbsp. of greek yogurt to soup and swirl in with a toothpick. Top with slivered almonds and some cilantro (I used freeze dried). SERVE!!!!

I also prepared a garlic toast using soy cheese and Ezekial bread. All of it was gone when the meal was done so it was pretty tasty.

Kimberly’s Lentil Cauliflower Curry

Posted on by
Reply

Lentil Cauliflower CurryKim’s Lentil Cauliflower Curry

My family and I recently discovered Indian cooking. My daughter and I are vegetarians so finding restaurants that serve a variety of vegetarian options can be tricky. Eating out at Indian Restaurants is great, except the fat content (because of the butter and cream used in many of these recipes) can make a potentially healthy, low calorie meal into something that is anything but.  I have started experimenting and creating my own Indian foods. My family really likes them; however, my daughter still likes the “Restaurant” better??? My Curry below is served with a purchased Naan (I have made it from scratch too-just takes time) and a white Basmati Rice (use brown to make it healthier or skip the rice since this meal is pretty high carb with the lentils).
INGREDIENTS:
Cooking spray
1 medium onion
few flakes of chili pepper flakes (more if you prefer)
1 tsp. ground ginger
2 tsp. curry powder
1/2  tsp. turmeric
1/2 tsp. ground cinnamon
1/2 tsp. ground cumin
1 1/2 Cup Lentils (I used green but any type will work, yellow or red )
4 Cups Water
1 Medium sized Cauliflower -chopped up (or a bag of frozen-that’s what I used)
2 Medium potatoes diced, with peels left on
2 tbsp. cilantro (I used freeze dried) fresh would be great too
2 tbsp. Lime juice
Dash of sea salt
2 tsp. Garam Masala (this is a mix that comes in a jar that you can find in the Indian section at many grocery stores. Its a little spicy so you can use a little less if you don’t like it too spicy or more if you love spice).
-Extra 1/2 cup water
Cooking Lentil Cauliflower Curry
Cooking Lentil Cauliflower Curry
INSTRUCTIONS:
1. Have all ingredients (spices, vegetables etc. ready to go before starting the cooking process. Cook up the Basmati rice before hand. I got a tip about the best rice preparation and letting the water boil first (adding a tsp. of margarine with the water) then adding the rice works great. After it comes to a boil (boil for about 1 minute-2 minutes), turn heat back to low, cover and let the water boil off-watch closely so you don’t burn it). Once that is done take off the stove, leave the lid on and fluff with a fork ever 30 min. or so until the rice is cooled. Don’t refrigerate until cool, otherwise it gets sticky. My kids don’t like sticky rice with their Indian food.
2. Heat oil in a large pot over medium heat. Saute the onion until translucent, about 5 minutes. Add the ginger, chile pepper, curry, turmeric, cinnamon, and cumin. Stir all of this together then add the diced potato.
3. Pour in the water and stir in the lentils (they do not need to be cooked before hand). Put your heat up to high and cover with a lid for about 1-2 minutes at boiling, then turn the heat back to medium and simmer for 12-15 minutes. The lentils should soften up.
4. Add the cauliflower to the mix and 1/2 cup of water stir together. Cook another 10 minutes with the lid on, leave open a bit for heat to vent, on medium heat.
5. Now add the Garam Masala, cook another 10-15 minutes until cauliflower is tender, then add the cilantro, lime juice and salt.
6. Let the curry mixture sit, covered for about 10 minutes before serving.
SERVE Lentil Cauliflower Curry over Basmati Rice and add a side of your favorite Naan Bread. —Simply Delicious!!

Kimberly’s Eggplant Burger

Posted on by
Reply
Squash Burger
Kim’s Eggplant Burger

I recently received some eggplant from a friend of mine. I haven’t really cooked with them much but decided to try a basic Eggplant Burger. My whole family enjoyed its taste and texture. It is a little out of the ordinary, but give it a try. If you are eating low carb, skip the bun or try it on Ezekial Bread.

INGREDIENTS:

2 eggplant, peeled and sliced into 3/4-1 inch pieces
1-2 Tbsp. Margarine (or cooking spray if desired)
Grated Parmesan (I use vegetarian rennet based)
Hamburger Buns
TOPPINGS: Slices of tomato and onion
Slice of cheese on top if preferred
-Ketchup, mustard or salsa for topping

Cooking Eggplant

Cooking Eggplant

DIRECTIONS:

1. Place the peeled eggplant slices on a plate and cook in the microwave about 5 minutes, flipping and checking once,  until soft.
2. Melt margarine in a skillet over medium heat, add the eggplant and fry flipping once then add the parmesan and cook (flip) until you get a nice brown crust. Add the extra piece of cheese if desired and heat until melted.
3. Place eggplant on bun or bread and top with your favorite toppings (salsa, ketchup, mustard, tomatoes, onion, pickles , etc.)

ENJOY!!!

Current Restaurant Afton, Minnesota

Posted on by
Reply
Veggie Hummus Sandwich
Veggie Hummus Sandwich

We recently went to the Current Restaurant in Afton, MN. They recently opened and the restaurant is a nice addition to the East Metro dining options. They use a lot of fresh and organic ingredients and also have a few vegetarian options on their menu. My daughter and I order the “Best Vegetarian Sandwich Ever” with a side of Edamame Beans with seat salt. This sandwich has a blend of a tasty edamame hummus type spread along with sprouts and vegetables on whole wheat. I’ve been thinking about that sandwich since we really enjoyed it, so yesterday I recreated it to the best of my ability. See picture above. Everyone in my family really enjoyed the sandwich; although, my daughter said, “the tomatoes are missing and its not as good as the Current’s sandwich.” Oh well, I did my best.

 Veggie Hummus Sandwich-Carlson Style
Ingredients:
Alfalfa sprouts
Garlic Hummus
Shredded Carrots
Chopped Cucumber
Quinoa/Whole Grain Bread
-Add chopped tomato or a salsa blend if you like
I really think a great bread MAKES this sandwich

Kim’s Perfect Vegetarian Bean Burger

Posted on by
2
Kim's Veggie Burger
Adzuki Bean, Lentil & Bulgar Burger

I finally think I have made the perfect homemade bean burger. I have been working on this for at least two years now. Most of the time, the burger comes out too dry and crumbly. I learned early on that it doesn’t work well to cook them on the outdoor grill but rather a George Forman Grill will cook up the best veggie burger. Below is my recipe, give it a try. The egg and bulgar hold it together and the spices in the lentils add a great flavor. This recipe will make 4-6 burgers (depending on size)

Ingredients:
1 cup Adzuki Beans (cooked beans- I use dry beans and cook in advance)
1 cup Lentils (I cook up dried lentils and then add chili powder, cumin, curry powder and garlic powder
1 cup Cooked Bulgar Wheat (I use Bob’s Red Mill Brand)
1 whole Egg
1 cup Old Fashioned Oatmeal

Mash the beans, lentils and bulgar using a potato masher. Once smooth add in the egg and Oatmeal. Mix together. You will know when the mix is the right consistency when you can form it like a regular burger. Form the burgers and place on a preheated George Forman Grill. You can also put the burgers in the refrigerator to get a little more set and solid before cooking. Cook about 10 minutes, no need to turn the burgers.

Remove from grill and serve with any garnishes you choose.