Isabella Hawke – Page 67 – Create That Body

Greek Salad with Air Fryer Falafel

Greek Salad with Air Fryer Falafel

Who says salads aren’t filling? Freshly air-fried falafels add delicious heft to this recipe, which features classic Mediterranean ingredients. Hearty bulgur, juicy tomatoes, crunchy cucumber, and briny olives create a kaleidoscope of flavors, and a generous drizzle of creamy cashew-based dressing is the perfect finishing touch.

With warm falafel, creamy dressing, and a medley of chopped veggies, this vegan Greek salad is seriously satisfying. Lining the air fryer basket with foil helps the falafel get nicely browned, so don’t skip this step. Serve with whole wheat pita for a heartier meal. Note that this recipe calls for chilled cooked bulgur, so be sure to have that ready to go.

INGREDIENTS

1½ 15-oz. cans no-salt-added chickpeas (garbanzo beans), undrained (2¼ cups)
⅓ cup shredded zucchini
⅓ cup finely chopped onion
⅓ cup packed fresh parsley
3 tablespoons chickpea flour
1½ teaspoons ground cumin
¾ teaspoon ground coriander
Sea salt and freshly ground black pepper, to taste
6 cups chopped romaine
2 cups chilled cooked bulgur
2 cups cherry tomatoes, halved
1 cucumber, quartered lengthwise and cut into ½-inch slices
¼ cup chopped red onion
2 tablespoons slivered Kalamata olives
¼ cup raw cashews, soaked 20 minutes in hot water
¼ cup white wine vinegar
4 teaspoons Dijon mustard
2 cloves garlic
6 to 8 tablespoons unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice

INSTRUCTIONS

Preheat air fryer to 375°F. Drain chickpea liquid (aquafaba) into a bowl. In a food processor combine the chickpeas, 1 Tbsp. of the aquafaba, and the next six ingredients (through coriander). Cover and process until mixture starts to come together and is nearly smooth, stopping to scrape sides of bowl as necessary. Add additional aquafaba as needed to achieve a nearly smooth texture that adheres together. Season with salt and pepper.
For falafel, form chickpea mixture into 12 balls (2 Tbsp. each) and flatten to ¾ inch thick. Line air fryer with foil. Place falafel in a single layer on the foil, in batches if necessary. Air-fry 12 to 14 minutes or until firm and browned, carefully turning once.
For salad, arrange the next six ingredients (through olives) on a serving platter.
For dressing, drain soaked cashews. In a small food processor or blender combine cashews, vinegar, mustard, and garlic. Cover and process until nearly smooth, gradually adding milk until creamy.
Serve falafel on salad and drizzle with dressing.

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Homemade Vegan Pesto

Homemade Vegan Pesto

Traditionally used as a pasta topper, homemade pesto adds a pop of fresh herbal flavor to lots of different dishes. Try drizzling it over grilled pizza, hearty grain bowls, or creamy tomato soup. This no-oil recipe rivals any store bought pesto you can find and will transform your meal into an Italian-inspired feast with each spoonful.

Tip: Add the amount of plant milk you like to get the desired consistency. Pesto should be spreadable but not too runny!

INGREDIENTS

¼ cup raw cashews
2 cups packed fresh basil
2 tablespoons nutritional yeast
3 cloves garlic, roughly chopped
2 teaspoons lemon juice
⅛ teaspoon sea salt
2 to 4 tablespoons unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice

INSTRUCTIONS

Place cashews in a bowl; cover with boiling water. Let soak for 30 minutes; drain. Place cashews in a food processor with the next five ingredients (through salt). Cover and process until nearly smooth, adding plant milk 1 tablespoon at a time to reach desired consistency, and stopping to scrape sides of the processor as needed.
To serve, toss 2 tablespoons of pesto with every 1 cup of hot cooked pasta. Or use as directed in recipes. Transfer extra pesto in an airtight container. Cover surface with plastic wrap; chill up to 2 days.

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Creamy Roasted Cauliflower Soup

Creamy Roasted Cauliflower Soup

This mellow-flavored cauliflower soup is pure comfort in a bowl. Hearty potatoes are puréed with the cauliflower into a velvety texture and enhanced with the warming flavors of nutmeg and cayenne. The garnish of roasted florets and fresh herbs adds a delicious contrasting texture to the creamy soup—not to mention a restaurant-quality presentation! Enjoy this recipe as a light lunch or add some heft by serving it alongside a grilled sandwich or salad.

INGREDIENTS

1 2-lb. head cauliflower, cut into florets (6 cups)
2 medium russet potatoes, peeled and cubed (2 cups)
1 cup chopped sweet onion
4 cloves garlic
3 to 4 tablespoons white wine vinegar
4 cups low-sodium vegetable broth
½ teaspoon freshly grated nutmeg
¼ teaspoon cayenne pepper
Chopped fresh herbs, such as parsley, thyme, or basil
Freshly ground black pepper, to taste

INSTRUCTIONS

Preheat oven to 450°F. Line two 15×10-inch baking pans with foil. Spread cauliflower, potatoes, onion, and garlic evenly in pans. Sprinkle with 2 tablespoons of the vinegar and 2 tablespoons water. Roast 25 to 30 minutes or until vegetables are tender and browned.
Set aside 2 cups of the roasted vegetables for garnish. Transfer the remaining vegetables to a large pot. Add broth and 3 cups water. Bring to boiling; reduce heat. Simmer, uncovered, 15 minutes to blend flavors. Using an immersion blender, blend soup. (Or carefully transfer in batches to a blender. Cover and blend.) Stir in the remaining 1 to 2 tablespoons of vinegar, the nutmeg, and cayenne.
Serve soup topped with reserved vegetables, the herbs, and black pepper.

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Mediterranean Style Pita Pizzas With Quick-Pickled Onions

Mediterranean Style Pita Pizzas With Quick-Pickled Onions

This clever recipe incorporates all the fixings of Greek salad onto a hearty round of whole wheat pita bread. A base of creamy hummus holds down a combination of salad greens, grape tomatoes, and tangy pickled onions that one reader reviewed as “a great refreshing summer meal!”

Who says salad has to come in a bowl? Get your greens on with pizza. Toasted pita rounds are the perfect size for personal pizzas, and they pair deliciously with the Mediterranean flavors in this easy anytime recipe. Quick-pickled onions add a tangy touch.

INGREDIENTS

½ cup apple cider vinegar
1 tablespoon pure cane sugar
1 clove garlic, minced
1 large red onion, thinly sliced (1 cup)
¾ cup oil-free hummus
4 6- to 7-inch whole wheat pita bread rounds, toasted
1 10-oz. package heirloom grape tomatoes, halved
1 5-oz. package baby mixed salad greens
2 tablespoons chopped toasted walnuts

INSTRUCTIONS

For pickled onions, in a small saucepan combine vinegar, sugar, and garlic. Bring to boiling. Stir in red onion. Remove from heat; let stand 20 minutes while preparing pizzas.
Spread hummus over pita rounds. Top with tomatoes. In a large bowl combine lettuce and 1 Tbsp. onion pickling liquid; toss to coat. Top tomatoes with lettuce and walnuts. Drain pickled onions; top pizzas with onions (discard remaining liquid).

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Middle Eastern Pita Pocket Sandwiches

Middle Eastern Pita Pocket Sandwiches

Creamy hummus and sumac-spiced veggies give these sandwiches a distinct Middle Eastern flare, especially when drizzled with or dipped in the homemade herbed tahini sauce. Pita pockets are easy to eat without getting messy, and the thin bread won’t overwhelm the filling like sub-style sandwiches tend to do, making these scrumptious snacks perfect for on-the-go eating. If you aren’t a fan of eggplant, feel free to substitute yellow summer squash or portobello mushrooms to add extra heft.

INGREDIENTS

1 cup chopped yellow onion
7 cloves garlic, minced
1¼ cups cubed zucchini (1-inch cubes)
1 cup cubed eggplant (1-inch cubes)
1 cup bite-size strips red bell pepper
1 teaspoon ground sumac
½ teaspoon ground cumin
¼ cup tahini
2 tablespoons lemon juice
2 tablespoons finely chopped fresh parsley
Sea salt, to taste
3 whole wheat pita rounds, halved crosswise and warmed
2 cups oil-free hummus
2 cups shredded romaine lettuce

INSTRUCTIONS

For filling, in a large skillet cook onion and 4 cloves of the garlic in ¼ cup water over medium 10 minutes or until onion is golden, stirring occasionally. (Don’t add water; you want the onion to brown.) Add the next five ingredients (through cumin). Cook 10 minutes or until eggplant is tender, stirring occasionally.
For tahini sauce, in a bowl stir together tahini, lemon juice, parsley, the remaining 3 cloves minced garlic, and ¼ cup water until smooth. Season with salt. Stir in additional water if needed to reach drizzling consistency.
Open pita halves to make pockets. Spread hummus in pockets. Add ⅓ cup each lettuce and vegetable filling to each pita pocket. Just before serving, drizzle filling with tahini sauce.

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Miso Tofu Waffles With Kasha Salad

Miso Tofu Waffles With Kasha Salad

Extra-firm tofu gets crispy on the outside and stays tender on the inside when cooked in a waffle maker for this creative twist on your traditional stir-fry. Top it off with a refreshing mix of raw cabbage, cucumber, bell pepper, and kasha (a type of buckwheat with an earthy, nutty flavor). Pair this dish with a side of soba noodle salad or chilled peanut noodles for a Japanese-inspired feast!

INGREDIENTS

¼ cup rice vinegar
1½ tablespoons white miso
1½ tablespoons maple syrup
1 14-oz. package extra-firm tofu, drained and cut into 4 slabs
2 cups thinly sliced napa cabbage
1 cup cooked kasha
1 cup sliced cucumber
½ cup thinly sliced scallions
½ cup diced red or orange bell pepper

INSTRUCTIONS

For tofu, in a medium bowl whisk together vinegar, miso, maple syrup, and ¼ cup water. Pour ¼ cup of the marinade into a baking dish. Add tofu slabs, turning to coat. Cover and refrigerate 1 hour or overnight.
For salad, in a medium bowl combine the remaining ingredients. Add the remaining ¼ cup marinade; toss to coat.
Preheat waffle maker according to manufacturer’s directions, using medium-high setting if available. Place tofu slices on heated grates. Close and lock lid; cook 5 to 8 minutes or until browned and crispy.

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Thai Green Curry Potato And Pea Breakfast Hash

Thai Green Curry Potato And Pea Breakfast Hash

Tired of your standard oatmeal-and-fruit morning routine? This warming and hearty breakfast hash is the perfect dish to incorporate bold flavors into the first meal of your day. The bright flavors of Thai green curry, lemongrass, and ginger are soaked up by a medley of tender veggies and enhanced with the mouth-puckering tang of fresh lime juice. If you like a little spice, add sliced Thai chile to clear out the sinuses and get your brain ready to tackle your to-do list. Enjoy as is or add some brown rice to get an extra serving of healthy whole grains.

INGREDIENTS

1 cup chopped onion
1 cup chopped red bell pepper
4 cloves garlic, minced
4 teaspoons chopped fresh ginger
4 teaspoons chopped fresh lemongrass
3 lb. Yukon gold potatoes, scrubbed and cut into ¾-inch pieces (8 cups)
2 cups unsweetened coconut milk beverage
2 tablespoons Thai green curry paste
3 cups chopped fresh or frozen cauliflower
2 cups frozen peas and carrots
¼ cup chopped fresh cilantro
¼ cup sliced scallions
1 thinly sliced fresh Thai chile (optional)
Lime wedges

INSTRUCTIONS

In an extra-large skillet cook the first five ingredients (through lemongrass) over medium 3 to 4 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add potatoes, coconut milk, and curry paste. Bring to boiling; reduce heat. Cover and simmer 10 minutes or until potatoes are almost tender. Stir in cauliflower and peas and carrots; cook 5 minutes or until tender.
Sprinkle with cilantro, scallions, and Thai chile (if using). Serve with lime wedges.

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Chopped Winter Salad With Meyer Lemon Vinaigrette

Chopped Winter Salad With Meyer Lemon Vinaigrette

This crunchy and refreshing winter salad is all about balance. The sweetness of juicy clementines and pears counteracts the slight bitterness of the radicchio base. Chopped fennel adds a tangy licorice flavor, while sunflower seeds add a sprinkling of nuttiness to round everything out. The Meyer lemon vinaigrette comes together in a flash and features notes of aromatic ginger that perfectly complement the fresh produce. Serve this colorful salad alongside a hearty sandwich or wrap for a meal that will stick to your stomach and keep you energized during a long day.

INGREDIENTS

¼ cup Meyer lemon juice
1 tablespoon chopped shallot
1 tablespoon pure maple syrup
½ teaspoon dry mustard
¼ teaspoon garlic powder
¼ teaspoon ground ginger
2 medium pears and/or red apples, cored and chopped (2½ cups)
1 head radicchio, chopped (2¼ cups)
3 heads Belgian endive, chopped (1¾ cups)
1 medium fennel bulb, chopped (1⅓ cups)
2 clementines, peeled and chopped
1 cup thinly sliced celery
Sea salt, to taste
Freshly ground black pepper, to taste
2 tablespoons sunflower kernels, toasted

INSTRUCTIONS

For Meyer Lemon Vinaigrette, whisk together Meyer lemon juice, shallot, maple syrup, dry mustard, garlic powder, and ginger. Refrigerate until ready to serve.
In a large bowl combine the first six ingredients (through celery). Drizzle with Meyer Lemon Vinaigrette. Season with salt and pepper. Sprinkle with sunflower kernels.

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White Bean Fettuccine Alfredo With Peas And Sun-Dried Tomatoes

White Bean Fettuccine Alfredo With Peas And Sun-Dried Tomatoes

Fettuccine Alfredo has never been the healthiest pasta choice…until now. In this version, a blended white bean sauce is used instead of cream, dried tomatoes take the place of bacon, and fresh sugar snap peas add more crunch and flavor than petite green peas.

INGREDIENTS

8 oz. dry whole wheat fettuccine
8 oz. sugar snap peas, halved
1 15-oz. can cannellini beans, rinsed and drained (1½ cups)
2 cloves garlic
2 tablespoons nutritional yeast
2 tablespoons almond butter
⅓ cup ready-to-eat sun-dried tomatoes, thinly sliced
Sea salt and freshly ground black pepper, to taste

INSTRUCTIONS

Cook fettuccine according to package directions for al dente, adding peas the last 3 minutes of cooking. Drain, reserving ¾ cup cooking liquid.
Meanwhile, in a food processor combine beans, garlic, nutritional yeast, and almond butter. Process until smooth. Add the reserved cooking liquid; process until smooth.
Return pasta and peas to the pot. Stir in bean sauce and tomatoes. Season with salt and pepper.

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Bean And Sweet Potato Enchiladas With Cilantro-Orange Crema

Bean And Sweet Potato Enchiladas With Cilantro-Orange Crema

These flavor-packed enchiladas are smothered in a savory homemade red sauce and topped with a zesty cilantro-orange crema for extra panache. The hearty filling of mashed sweet potatoes and pinto beans gets a kick from smoky spices that will warm you up from the inside out, while a garnish of red onion and juicy orange segments adds a refreshing tang. Serve this tasty recipe over a bed of fresh greens for a wholesome and satisfying meal that brings a plant-based twist on classic Southwestern flavors.

Tip: This recipe calls for 2 cups of our Instant Pot O’ Beans. Make a big batch in your multicooker the day before you plan to enjoy the enchiladas, and use leftover beans in other Mexican-inspired dishes!

INGREDIENTS

½ cup raw cashews
¼ cup fresh cilantro
2 tablespoons lime juice
1 scallion, chopped
2 teaspoons orange zest
2 cups cubed peeled sweet potato
1 8-oz. can no-salt-added tomato sauce
2 teaspoons ancho chili powder
1 teaspoon onion powder
1 teaspoon garlic powder
½ teaspoon paprika
8 6-inch whole wheat tortillas
2 cups Instant Pot O’ Beans
4 cups fresh baby kale, shredded
4 cups fresh baby spinach, shredded
½ cup slivered red onion
2 medium oranges, peeled and sectioned

INSTRUCTIONS

For Cilantro-Orange Crema, place cashews in a bowl. Cover with boiling water. Cover bowl. Let stand for 2 hours; drain.
In a blender combine soaked cashews, cilantro leaves, lime juice, scallion, 1 teaspoon orange zest, and ¼ cup water. Cover and blend until smooth, scraping sides of blender and adding water, 1 tablespoon at a time, if needed to reach drizzling consistency. Reserve for serving.
Preheat oven to 350°F. Place sweet potato cubes in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 10 minutes or until very tender. Remove sweet potato; cool.
Meanwhile, for enchilada sauce, in a small saucepan combine tomato sauce, ancho chili powder, onion powder, garlic powder, paprika, and 1 cup water. Bring to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until sauce slightly thickens. Set aside.
Spread ¼ cup of the sauce in a 2-quart square baking dish. In a bowl mash together sweet potato and the remaining 1 teaspoon orange zest. Spread over tortillas.
Drain beans, reserving 2 tablespoons of the liquid. Stir together beans and reserved liquid; spoon beans over potatoes and roll up tortillas. Arrange enchiladas tightly in the dish. Pour remaining sauce over top. Cover dish with foil and bake for 30 to 35 minutes or until heated through.
Toss together kale and spinach. Arrange on plates and top with enchiladas. Drizzle with Cilantro-Orange Crema and garnish with red onion and orange sections.

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