Posts tagged: holistichealth

Rainbow Cauliflower Rice Salad

Sneak some extra veggies into your lunch by replacing grains with riced cauliflower! This colorful and refreshing salad combines crunchy bell pepper, sweet corn, juicy peas, and toasted almonds with a light lemon dressing to bring it all together. Feel free to add your favorite herbs or a dash of chili flakes for a touch of heat.

Kick up the freshness factor of a summer salad by using cauliflower rice (cauliflower florets that have been finely chopped in a food processor) instead of grains. This cauliflower rice salad is also a great way to showcase the rainbow-hued cauliflower available at farmers markets this time of year. In the photo above, you’ll see how it looks using classic white cauliflower. In the video below, we used purple.

INGREDIENTS

• 1 pound cauliflower, any color, riced (4 cups)
• 1 orange bell pepper, cut into ¼-inch dice (1 cup)
• 1 red bell pepper, cut into ¼-inch dice (1 cup)
• 1 cup fresh or thawed frozen green peas (5 ounces)
• 1 cup fresh or thawed frozen yellow corn (5 ounces)
• ¼ small red onion, cut into ¼-inch dice (¼ cup)
• ¼ cup finely chopped fresh cilantro
• ¼ cup lemon juice
• 2 tablespoons chopped almonds
• 1 pinch sea salt and freshly ground black pepper

INSTRUCTIONS

1. In a large bowl, combine the cauliflower, bell peppers, peas, corn, onion, cilantro, lemon juice, and almonds. Season to taste with salt and pepper. Mix well.

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Ribboned Zucchini Salad With Lentils And Creamy Turmeric Dressing

Lentils add satisfying heft to this refreshing salad, which can be prepared in just 15 minutes. Raw zucchini ribbons are combined with juicy tomatoes and a creamy dressing to create a bowl full of fresh flavors and textures. Garnish with a sprinkle of chopped scallions, and your lunch is ready to go.

Incorporating lentils is an easy way to add bulk to any salad. Here, they soak up a creamy dressing and complement the fresh crunch of ribboned zucchini. Note that this recipe calls for cooked lentils, so be sure to have those ready to go.

INGREDIENTS

• ⅓ cup almond meal
• 2 tablespoons lemon juice
• ½ teaspoon ground cumin
• ¼ teaspoon ground turmeric
• 1 small clove garlic, minced
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 2 medium zucchini
• 1½ cups cooked lentils (or one 15-oz. can)
• 1 tomato, finely chopped
• 1 scallion (green onion), thinly sliced

INSTRUCTIONS

1. For dressing, in a blender combine the first seven ingredients (through pepper) and ½ cup water. Cover and blend until smooth.
2. Using a vegetable peeler, mandoline, or food processor, cut zucchini into ribbons. Transfer to a salad bowl. Add lentils, tomato, scallion, and dressing. Toss to coat. Serve immediately.

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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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