Posts in category: Fitness

Spicy Tomato Sushi Rolls

Brown rice soaks up the warm flavor of butternut squash to create a creamy base for these vegan sushi rolls. Tomatoes are then soaked in a spicy mixture of sriracha, fresh ginger, and brown rice vinegar to make a filling that really packs a punch. Bring a little container of low-sodium soy sauce or tamari, and you have a perfect quick lunch for when your calendar is packed.

Butternut squash and savory seasoned tomatoes make a succulent filling for these vegan sushi rolls. You can also make these into on-the-go wraps by rolling them up like a burrito to eat out of hand.

INGREDIENTS

• 1½ cups low-sodium vegetable broth
• ¾ cup dry short grain brown rice
• 1½ cups frozen riced butternut squash
• 4 roma tomatoes, seeded and chopped (2 cups)
• 1 tablespoon reduced-sodium tamari
• 1 teaspoon grated fresh ginger
• 1 tablespoon sriracha sauce
• 2 teaspoons tahini
• 2 tablespoons brown rice vinegar
• 1 tablespoon pure maple syrup
• 4 8-inch toasted nori sheets
• ½ of a medium avocado, peeled and sliced
• 1 Persian cucumber, seeded and cut lengthwise into ¼-inch strips (5½ oz.)
• 2 carrots, coarsely shredded (1 cup)
• 4 scallions (green onions), trimmed to 6 inches and cut lengthwise into strips

INSTRUCTIONS

1. In a small saucepan bring broth to boiling. Add rice; reduce heat. Cover and simmer about 40 minutes or until liquid is absorbed. Stir in frozen riced butternut squash. Let stand 5 minutes.
2. Meanwhile, for spicy tomatoes, in a bowl stir together the next five ingredients (through tahini).
3. Stir rice vinegar and maple syrup into brown rice mixture.
4. Lay a sushi mat on a cutting board; place a nori sheet lengthwise on mat. With damp fingers, spread one-fourth of the rice mixture over bottom two-thirds of the nori, leaving a ¼-inch border on side edges. Arrange one fourth of the avocado, cucumber, carrots, tomato mixture, and scallions along center of rice layer. Roll up nori toward the unfilled edge, using sushi mat to lift and tightly roll. Brush unfilled edge with water and press over top of roll. Repeat with remaining ingredients, making four rolls total. Slice each roll into 1-inch slices to serve.

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Greens And Things Sandwiches With Carrot Hummus

A healthy homemade hummus, which features sauteed carrots and chopped fresh dill, delivers loads of flavor while helping to hold these fresh-and-hearty plant-based sandwiches together. The sliced pepperoncini add a tangy kick. If pepperoncini aren’t your thing, roasted red peppers would also be delicious here. In this mouthwatering gourmet sandwich, creamy (and colorful!) carrot hummus perfectly complements crisp lettuce, crunchy cucumber slices, and the sweet-spicy bite of pickled pepperoncini peppers.

INGREDIENTS

• 2 medium carrots, thinly sliced
• 2 tablespoons chopped shallot
• 1 clove garlic, minced
• 1 15-oz. can no-salt-added chickpeas, rinsed and drained
• 3 tablespoons lemon juice
• 1 tablespoon chopped fresh dill
• Freshly ground black pepper, to taste
• 8 slices country-style multigrain bread, toasted
• 4 teaspoons toasted sunflower kernels
• 1 cup thinly sliced cucumber
• ¼ cup sliced pickled pepperoncini peppers, drained
• 2 cups fresh baby kale and/or baby spinach

INSTRUCTIONS

1. For veggie hummus, in a large skillet combine carrots, shallot, garlic, and ¼ cup water. Bring to simmering. Cover and cook on medium-low about 10 minutes or until carrots are tender. Transfer carrot mixture to a blender or food processor. Add chickpeas and lemon juice. Cover and blend or process until smooth, adding water 1 Tbsp. at a time to reach desired consistency. Transfer mixture to a bowl. Stir in dill and black pepper.
2. Spread half of the bread slices with hummus. Top with sunflower kernels, cucumber, pepperoncinis, and kale. Top with the remaining bread slices.

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Quick Chickpea Bolognese

Got a few minutes and want something delicious and totally nourishing for dinner? Try this quick vegan chickpea bolognese sauce over your favorite pasta! Chopping the chickpeas gives the sauce a finer texture that’s easier to eat with noodles. Feel free to leave this step out, however, if you’d rather eat them whole. This bolognese is completely plant-based and loaded with veggie goodness to make you feel awesome. Imagine that after eating a big bowl of pasta!

Using pantry staples such as canned chickpeas and tomatoes, this rustic plant-based bolognese is seriously satisfying, without leaving you feeling stuffed. Pro tip: Make sure to get the pasta cooking first; then prepare the sauce.

INGREDIENTS

• 1½ cups diced red onion
• 3 cloves fresh garlic, minced
• 1 (15.5-ounce) can chickpeas, rinsed, drained, and chopped (1½ cups)
• 1 medium carrot, cut into ¼-inch dice
• 1 cup mushrooms (any kind you like), cut into ¼-inch dice
• 1 (14.5-ounce) can diced tomatoes (1½ cups)
• 1 (15-ounce) can tomato sauce (1½ cups)
• ½ tablespoon dried oregano
• 1 tablespoon dried parsley
• Sea salt
• 3 cups cooked brown rice penne or fusilli pasta (or any other whole-grain pasta)

INSTRUCTIONS

1. Heat a large saucepan over medium heat, add the red onions, garlic, chickpeas, carrots, and a dash of salt. Sauté the vegetables for about 5 minutes, or until the onions are slightly translucent. Add water 1 to 2 tablespoons at a time, as needed, to keep vegetables from sticking to the pan.
2. Add the mushrooms and sauté for about 2 minutes.
3. Add the diced tomatoes, tomato sauce, oregano, and parsley. Sauté for 2 more minutes, taste and adjust seasoning.
4. Pour as much of the sauce as you like over the pasta and eat up—it’s all fantastic for you and tastes even better.

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Summer Corn And Wheat Berry Slaw

This colorful meal is more of a grain bowl than a slaw thanks to the hearty wheat berries, which add extra substance and earthy flavor. Sweet summer corn and crunchy cabbage perfectly complement the citrus dressing, and toasted pecans add a tasty crunch in place of croutons. This recipe is packed full of good-for-you ingredients that will keep your energy up and belly full all afternoon.

Between the kale, corn, grains, and orange supremes, this colorful summer slaw strikes a tasty balance between earthy and sweet. Letting the salad sit once dressed helps soften the kale without breaking it down completely. Note that you’ll need ½ cup fresh orange juice to make the dressing; if you don’t get enough juice from sectioning the oranges, squeeze an extra orange.

Tip: To toast pecans, heat a dry skillet over medium, add nuts, and stir and shake pan frequently until nuts are golden and fragrant.

INGREDIENTS

• 1¼ cups cooked wheat berries, farro, or bulgur
• 4 cups shredded kale, stems removed
• 4 cups shredded green and/or red cabbage
• 3 cups cooked sweet corn kernels, cooled (about 6 ears)
• ½ cup sliced scallions
• 4 medium oranges
• 2 tablespoons white balsamic vinegar
• 2 teaspoons chopped fresh thyme
• 1 teaspoon Dijon-style mustard
• Sea salt and freshly ground black pepper, to taste
• 2 tablespoons chopped toasted pecans or pumpkin seeds (pepitas) (optional; see tip in recipe intro)

INSTRUCTIONS

1. In a large bowl combine the first five ingredients (through scallions).
2. Cut off a slice from both ends of the oranges. Cut away peel and white pith, working from top to bottom. Hold an orange over a bowl to catch juices; cut between one section and the membrane. Cut along the other side of section next to membrane to free the section. Repeat to remove all sections from oranges. Firmly squeeze orange membranes over the bowl to capture additional juice. Add orange segments to cabbage mixture, reserving juice.
3. For dressing, measure juice from bowl. (You should have about ½ cup.) Whisk in vinegar, thyme, mustard, salt, and pepper.
4. Add dressing to salad; toss to coat. Let stand 30 minutes before serving, tossing occasionally. If desired, sprinkle with pecans.

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Minted Vegan Vichyssoise

This chilled French soup blends hearty potatoes and savory leeks into a luxuriously smooth bisque. White wine vinegar adds a subtle acidic component, while fresh chopped mint adds bright, cooling herbal flavors to the starchy base. Bring a side of crusty bread, and you’ve got a deliciously simple on-the-go meal.

This creamy chilled soup is perfect for warm days when you don’t want to spend hours over the stove. A savory base of leeks, potatoes, and veggie broth is blended together and brightened up with a hearty splash of white wine vinegar. Garnish this refreshing vegan vichyssoise recipe with extra chopped mint and black pepper to create an elegant yet easy dish that’s ideal for the spring and summer months.

INGREDIENTS

• 2 leeks, halved lengthwise and sliced (1½ cups)
• 3 cups low-sodium vegetable broth
• 2 cups russet potatoes, peeled and cubed
• ½ cup unsweetened, unflavored plant-based milk
• 4 teaspoons white wine vinegar
• Freshly ground black pepper, to taste
• 3 tablespoons fresh mint, chopped

INSTRUCTIONS

1. In a large saucepan cook leeks over medium about 5 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
2. Add broth and potatoes. Bring to boiling; reduce heat. Cover and simmer for about 15 minutes or until potatoes are tender. Using an immersion blender, blend mixture until smooth. Stir in milk and vinegar; season with pepper. Transfer to an airtight container; chill at least 4 hours or overnight. If desired, thin soup with additional milk after chilling. Before serving, stir in mint.

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Mango and Black Bean Tacos

Ready in just 10 minutes, these colorful, hearty tacos—filled with a lime-infused mix of mango, avocado, and black beans— are as scrumptious as they are speedy. Note: The recipe calls for fresh mango, but frozen will also work. The cornerstone of every Blue Zones diet in the world? Beans. There are at least 70 varieties of beans to choose from and an infinite number of ways to prepare them. Here’s one delicious recipe to spark your bean-spiration.

INGREDIENTS

• 2 mangos, diced
• ½ red onion, diced
• 1 red bell pepper, diced
• Juice of 1 lime
• Handful of cilantro, chopped
• 2 avocados, diced
• 1 (15-ounce) can black beans, drained and rinsed
• Salt to taste
• 10 to 12 (6-inch) corn tortillas
• Mango salsa and/or choice of hot sauce

INSTRUCTIONS

1. Place mango, red onion, red bell pepper, lime juice, chopped cilantro, avocado, black beans in a medium bowl. Mix well.
2. Add a few generous pinches of salt. Taste and adjust seasoning. Chill until ready to use.
3. Char (or warm) your tortillas. Place about ½ cup of the filling in the center of each tortilla. Fold and serve with salsa and/or hot sauce.

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Dan Dan Mian Noodles

With pickled greens, green onions, toasted sesame seeds, and chili-vinegar soy sauce, this 15-minute noodle dish bursts with the intense flavors of Szechwan cooking. This is a fast, filling dish that shows the boldness of Szechuan cooking. Every ingredient stands out, from the pickled greens and chili-vinegar soy sauce to the succulent noodles.

INGREDIENTS

• 8 ounces Chinese wheat noodles, udon noodles, or soba noodles
• 4 green onions, sliced
• ¼ cup pickled mustard greens or pickled cabbage
• 1½ teaspoons soy sauce
• 2 teaspoons rice vinegar
• 1 teaspoon chili paste
• 1 teaspoon toasted sesame seeds

INSTRUCTIONS

1. Bring a medium pot of water to a boil. Add the noodles and cook them according to the directions, until they are slightly soft. Drain the water and set the noodles to the side.
2. Over medium-high heat, add the green onion and pickled greens to a wok. Cook for about 1 minute. Remove them from the wok. Add the soy sauce, vinegar, chili paste, and noodles to the wok, and cook them for about 30 seconds.
3. Plate each serving with half of the noodles, and garnish them with the cooked green onions, pickled greens, and sesame seeds.

   Notes:

   Pickled green cheat: Pickled greens should be available at most Asian markets, but you can make a quick version by sautéing sliced cabbage or mustard greens in rice vinegar and a pinch of salt until the veggies are soft. You’ll need about ½ cup of fresh greens to start, and you should end with about ¼ cup once they cook.

   Making it simple: Cook the noodles. Mix the soy sauce, rice vinegar, and chili paste in a small bowl, and pour over the noodles. Top each serving with uncooked green onions, pickled greens, and sesame seeds.

   The gourmet touch: Use black rice vinegar and add 2 teaspoons of Szechuan peppercorns to the wok when you sauté the pickled greens and green onion. You can also add ½ cup chopped seitan to the recipe. Chop the seitan and marinate it in a mixture of chili paste and rice vinegar for at least 2 hours, then sauté it for about 1 minute. Serve on top of the noodles.

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