Recipe Take Away Taco Bowl
by Pamela | January 5th, 2012
I eat on the go a lot. It’s the one thing that bothers me about my job and schedule.
I like to cook. I like to peruse cookbooks and magazines like Clean Eating
But most recipes take more time then I have during the week. I need to throw something together quickly that travels well to eat at the studio or sometimes in transit between two locations. Sandwiches work well when the weather is warm but the middle of winter requires something more.
This recipe is inspired by chili but eats more like a taco salad sans shell. The ingredients are ones I almost always have on hand. You throw it all in a bowl and reheat when ready to eat.
Take Away Taco Bowl
- ½ cup cooked quinoa
- 1 cup baby spinach
- 2 oz seitan (I make my own using recipes from the book La Dolce Vegan!
)
- ¼ cup cooked black beans
- Cumin, to taste
- Chipotle chili powder, to taste
- 1-2 tbsp chopped red onion
- 2 tbsp salsa (I like a mild corn and black bean)
- 1 oz vegan cheese (also make my own for La Dolce Vegan!
Place cooked quinoa and baby spinach in a bowl (regular or take away dish).
Season black beans, to your taste, with cumin and chili powder. Mash beans with fork and add to bowl.
Top with seitan, red onion, salsa and vegan cheese.
Take or serve.
Yield: Serves 1
Prep Time: 10 Minutes
Cook Time: 15 Minutes (quinoa)
Per Serving: Calories 318; Total Fat 6.5g; (Sat Fat 1g, Poly Fat 1g, Mono Fat 2g); Protein 21g; Carb 46g; Fiber 10g; Sugars 2g; Cholesterol 0mg; Sodium 1060mg
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Coconut Cream Pie Shake Recipe
by Pamela | December 8th, 2011
There is one secret to getting my husband to eat anything.
Add coconut.
It has inspired many a recipe change or new creation (like my Vanilla Coconut Protein Pancakes). This month’s recipe, however, wasn’t inspired for him to drink. I just think his love of coconut is growing on me. That and you can only drink chocolate protein powder and PB2 shakes so many times.
My Coconut Cream Pie Shake combines whey and soy to give you a balanced post workout option. It makes 2 servings so you have one for today and one for tomorrow when you’re really in a hurry.
Coconut Cream Pie Shake
- 6 oz silken tofu
- 1 cup lite coconut milk
- 1 tbsp milled flax seed
- 1 tsp vanilla extract
- 1 scoop Designer Whey Vanilla Praline Protein Powder
- 1 tbsp unsweetened flaked coconut
- 4-5 cubes of ice
Blend all ingredients in a blender till smooth.
Yield: Serves 2
Prep Time: 5 Minutes
Cook Time: 0 Minutes
Per Serving: Calories 208; Total Fat 11.9g; (Sat Fat 6.1g, Poly Fat 0g, Mono Fat 0g); Protein 15.9g; Carb 11g; Fiber 3g; Sugars 4g; Cholesterol 30mg; Sodium 70mg
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Sauceless Sausage Pizza Recipe
by Pamela | November 10th, 2011
I love pizza. It was nothing for me, back in my unfit days, to order a medium pan pepperoni pizza and eat the whole thing myself.
Today I wouldn’t dream of ordering a delivery pizza (or of eating the whole pizza at once). I have learned that anything that comes out of my kitchen is not only better for me but also tastes a whole lot better.
In a perfect world I make everything for the pizza: sauce, dough, even cheese. Only the veggies are grown by others. The cheese is easy. Brian makes the dough. I even make the seitan sausage. The sauce however takes more time than I have most days. So the sauce had to go. Enter my Sauceless Sausage Pizza. This quick and easy pizza is also vegan. The recipes for the faux sausage and for a very tasty cheese can both be found in one of my favorite cookbooks, La Dolce Vegan!
Sauceless Sausage Pizza
- 1 Whole Wheat Pizza crust (Brian uses the Healthy Bread in Five Minutes a Day
recipe.)
- 4 oz of setian sausage
- 1 cup canned no salt added diced tomatoes
- 2 oz shredded vegan cheese
- 10 fresh basil leaves
- ½ small red onion sliced
- 2 medium banana peppers chopped
Preheat oven to 450 degrees.
If using the homemade crust, let oven warm 15-30 minutes before putting rolled out crust into oven on a pizza pan or pizza stone. Let bake 10 minutes and then remove.
Place all toppings on the crust and return to oven for 5-10 minutes, until cheese is melted and toppings are warm.
Slice into 6 pieces and serve immediately.
Yield: Serves 6
Prep Time: 15 Minutes
Cook Time: 15-20 Minutes
Per Serving: Calories 186; Total Fat 2.1g; (Sat Fat 0g, Poly Fat 0g, Mono Fat 0.5g); Protein 10.4g; Carb 33g; Fiber 5g; Sugars 2g; Cholesterol 0mg; Sodium 460mg
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Summer Fruit Salad Recipe
by Pamela | September 8th, 2011
Last weekend at the farmers market I was doubly blessed.
photo by W. Brian DuncanFirst, I got my first batch of local Gala apples. Nothing tastes like a just picked Gala apple. I almost squealed with delight when I saw them.
Second, I got white peaches.
White peaches were my original target that morning. They come in at the end of the season, it seems, and I had yet to partake of them this year. If you are not familiar with white peaches, they are like a cross between a peach and a pear. I like peaches and I like pears. Put the two together and you have bliss.
My lovely white peaches inspired this simple summer fruit salad. Instead of your usual Cool Whip, I decided to give my salad a protein kick. Enjoy while you can.
- 1 kiwi, peeled and sliced
- 1 small white peach, pitted and chopped
- 1 extra small banana, sliced
- 15 g chopped walnuts
- 1 scoop Designer Whey Vanilla Praline Protein Powder
Mix all ingredients, except protein powder, in a small bowl. Divide into 2 servings.
Mix protein powder with 3 tbsp of water. Drizzle evenly over the fruit salad. Serve and enjoy!
Yield: Serves 2
Prep Time: 5 Minutes
Cook Time: 0 Minutes
Per Serving: Calories 183; Total Fat 6g; (Sat Fat 1g, Poly Fat 4g, Mono Fat 0.5g); Protein 11.3g; Carb 24g; Fiber 3g; Sugars 10g; Cholesterol 30mg; Sodium 0mg
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Egg White and Avocado Tacos Recipe
by Pamela | August 4th, 2011
Sometimes you look in the fridge and see nothing but an odd hodge podge of ingredients just waiting to go bad. At my house it’s usually a day or two prior to a scheduled grocery trip when I am scrounging for something to eat for lunch.
image by Chad MillerOne such Saturday I looked into the frig to see an avocado getting mushy and some tortillas that I wasn’t quite sure how long they had been there. They looked okay but I had a feeling their time might be coming soon. I also had a some banana peppers from the farmer’s market that needed to be eaten soon or lost to the disposal.
Out of desperation, food inspiration was born. Enjoy my simple but easy egg white and avocado tacos.
Egg White and Avocado Tacos
- Olive oil cooking spray
- ½ cup chopped onion
- 1-2 banana peppers, diced
- ¼ tsp dried cumin
- ¼ tsp dried cilantro
- ½ cup cooked black beans
- 3 egg whites
- 2 low carb whole wheat tortillas
- ½ medium avocado
- Ground black pepper, to taste
Heat a non-stick skillet over medium heat. Spray with olive oil spray. Add onions and peppers to pan and cook until soft , about 5 minutes. Add cumin and cilantro and cook for an additional minute.
Add black beans and egg whites. Cook 5-10 minutes, stirring frequently, until whites are firm. Season with pepper, if desired.
Warm tortillas in microwave till soft. Divide avocado and egg mixture between tortillas. Serve and enjoy.
Yield: Makes 1 serving of 2 tacos.
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Per Serving: Calories 478; Total Fat 16.9g; (Sat Fat 1.5g, Poly Fat 1g, Mono Fat 7g); Protein 35.5g; Carb 53g; Fiber 25g; Sugars 6g; Cholesterol 0mg; Sodium 760mg
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