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 and Vegetarian Times for new recipes. Pinterest has added a whole new level to my recipe browsing.

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

photo by Mohammed Alnaser

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

photo by W Brian Duncan

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

photo by W. Brian Duncan

First, 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

image by Chad Miller

One 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

Remember my friend Grace from Grace & GratiFood? Since she is such an amazing lady she was kind of enough not only to let me interview her last month but to also share a recipe from her own kitchen.

Grace must have read my mind when she picked this easy summer recipe.  The farmers market is my favorite place to be on Saturday mornings this time of year. It’s prime time for a wide variety of fruits and vegetables in Missouri. This means there is absolutely no reason why you can’t fill your plate with an amazing array of colors, textures and tastes. Grace chose a recipe that embodies that spirit along with my favorite grain: quinoa.   Along with her recipe, Grace shared a little background on this clean eating staple:

Quinoa is an ancient grain, meaning it hasn't been subject to genetic modification like so much of what we eat now.  Only a few species of quinoa are edible, the rest are considered weeds.  However, the quinoa plant that we get grain from is closely related to these weeds. Originating in the rough terrain of the Andes it can survive in extreme environmental conditions.  This translates to the energy of adaptability being transferred to those who have it as a regular part of the diet.  Another bonus of having this grain in your diet is that it has all of the necessary amino acids to make it a complete protein. Also, the grain is high in magnesium, lysine, zinc and iron.

I like to use quinoa for summer salads, not only because of its energetic and nutritional properties, but also because it has a light flavor and texture that is excellent for the summer months.

Farmer’s Market Quinoa Salad

• 1 cup uncooked quinoa
• 2 medium cucumbers, diced and seeded
• 2 large tomatoes, diced and seeded
• 1 red or orange bell pepper, diced
• 1 bunch cilantro, basil and/or parsley, chopped
• 1 tbsp extra virgin olive oil
• Salt and pepper to taste

Rinse quinoa well with cold water and place in medium saucepan with 2 cups water. Bring to boil, cover and turn to low until all water is absorbed, approximately about 15 minutes.

Remove quinoa from heat and fluff with fork.

Place diced vegetables and chopped herbs in a bowl. Drizzle vegetables with olive oil and toss till well coated. Add cooled quinoa and season with salt and pepper to taste.

Serve immediately.

Yield: Makes 4 servings.
Prep Time: 10 Minutes
Cook Time: 20 Minutes

Per Serving: Calories 234; Total Fat 6.7g; (Sat Fat .5g, Poly Fat 0g, Mono Fat 3g); Protein 7.8g; Carb 37g; Fiber 6g; Sugars 5g; Cholesterol 0mg; Sodium 20mg

It’s June and summer is in full effect in the Midwest. In Springfield MO we’ve already had several days at 90 degrees or higher.

Hot weather means iced green tea instead of hot, sandwiches instead of casseroles and fresh fruit instead of frozen.

Fresh fruit with one exception. Frozen bananas are the best.  If a banana is in danger of going past its prime I cut it up and freeze it for later use in any number of ways: smoothies, baking, oatmeal or frozen banana ice cream.

Frozen banana ice cream isn’t really ice cream. But it’s a nice creamy substitute without the dairy (which I am trying to keep to a minimum in my diet) or extra saturated fat.  Try this recipe the next time you want a creamy cool treat.

Frozen Banana Ice Cream

• 2 small ripe bananas, cut into slices and frozen
• 3 oz silken tofu firm
• 2 tbsp PB2
• 1 tsp cinnamon

Let frozen bananas thaw for 15 to 30 minutes. Then, place all ingredients in a blender till well combined and smooth.  Place back in freezer for 30 minutes to one hour to reach desired consistency.

Yield: Makes 2 servings.
Prep Time: 1 hour and 15 Minutes
Cook Time: 5 Minutes

Per Serving: Calories 122; Total Fat 2g; (Sat Fat 0g, Mono Fat 0g, Poly Fat 0g); Protein 5.9g; Carb 23g; Fiber 3g; Sugars 11g; Cholesterol 0mg; Sodium 50mg

Sometimes I get bored with just my usual whey and almond milk shake. Sometimes I want to shake it up a bit. Maybe get a little exotic.

How about a Post Workout Pina Colada?

Maybe one for each hand?

Just kidding. At least about the one in each hand.  This smoothie will help replenish your muscles after a workout and leave your tastebuds feeling like they’ve been on a little vacation.

Post Workout Pina Colada

• 1/3 cup lite coconut milk
• ½ cup crushed pineapple
• ½ cup vanilla soy yogurt
• 1 scoop natural flavor whey protein
• ½ tsp vanilla extract
• 3-4 ice cubes

Place all ingredients in a blender and blend till smooth.

Yield: Makes 1 servings.
Prep Time: 5 Minutes
Cook Time: 0 Minutes

Per Serving: Calories 296; Total Fat 7g; (Sat Fat 4g, Mono Fat 0g, Poly Fat 0g); Protein 21g; Carb 35g; Fiber 2g; Cholesterol 15mg; Sodium 55mg

Have you tried shirataki noodles? Not shiitake, shirataki.

They are the best invention since PB2, which also happens to be in this recipe. Although technically speaking I am not sure which came first. I know I discovered PB2 first, but shirataki noodles may have been around much longer.

Shirataki noodles come in two forms, one yam based and one tofu based. The yam based, which I have been playing with, are very low in calories yet fill you up due their water and fiber content. While they really don’t have a taste of their own, they are fantastic with a nice sauce. You know what else makes a nice sauce? PB2.  My latest recipe combines the 2 for a lovely quick dinner for 2.

Peanut Butter Kale Shirataki Noodles

Ingredients

• 2 ½ servings shirataki noodles (one package)
• 1 tsp coconut oil
• 4 oz beef style seitan
• 2 cloves garlic, minced
• 2 cups chopped kale
• ½ cup lite coconut milk
• 1 tsp agave nectar
• 2 tbsp PB2
• 1 tsp Braggs
• 1/8 tsp red chili flakes

Directions

1. Drain shirataki noodles and dry as completely as possible. It’s best to chop the noodles up a bit before cooking as well for easier eating.
2. Heat coconut oil in a non stick skillet over medium high heat.  Add shirataki noodles and cook for 3-4 minutes over medium high heat till dry and heated through. Remove from skillet and set aside.
3. Place skillet back over medium high heat. Add seitan, garlic and kale. Cook till kale is wilted, about 5 minutes.
4. Mix coconut milk, agave, PB2, Braggs and chili flakes in a small bowl. Add to skillet and heat till sauce thickens, 3-5 minutes.
5. Serve immediately.

Yield: Makes 2 servings.
Prep Time: 20 Minutes
Cook Time: 20 Minutes

Per Serving: Calories 195; Total Fat 8.7g; (Sat Fat 6.5g, Mono Fat 0g, Poly Fat 0g); Protein 16.9g; Carb 20g; Fiber 3g; Cholesterol 0mg; Sodium 1170mg

Check out our recipe section for more healthy meals.

My last trip I stocked up on coconut milk and curry paste, two key ingredients in my latest recipe. I love a good curry almost as much as I love an Asian market. This one is simple yet delicious over quinoa.

Cashew Curry

image by IPBrian

• 1 tsp extra virgin coconut oil
• 2 cups fresh or frozen green beans
• 2 green onions, chopped
• 2 cloves garlic
• 8 oz “chicken” seitan
• ¾ cup light coconut milk
• ½ cup low sodium vegetable broth
• 1 -2 tbsp yellow curry paste (to taste)
• 1 tbsp cashew butter
• 1 ½ oz raw unsalted cashews, chopped

Heat a non stick skillet over medium high heat. Add coconut oil, green onions, garlic and green beans. Cook until green beans are slightly brown, about 5-7 minutes.

Add seitan and cook until warm, 2-3 minutes.

Whisk broth, coconut milk, curry paste and cashew butter in a small bowl. Add to green bean and seitan mixture. Simmer 5-10 minutes, until sauce starts to thicken.

Remove from heat, add cashews and serve. Makes 4 servings, ¾ cup each.

Check out our recipe section for more healthy meals.