Posts tagged: personaltrainer

Thanksgiving Tabbouleh Salad

This succulent tabbouleh salad combines the best flavors of fall with a Middle Eastern classic to create a fusion dish that will knock your socks off. Hearty bulgur is cooked in a shallot-infused broth and then tossed with crisp cucumber, tender butternut squash, earthy kale, and tart dried cranberries. Cilantro takes the place of parsley in this herb-forward dish to complement the savory ingredients with an aromatic tang. A simple dressing of lime juice, maple syrup, and dijon mustard tie everything together so you have a meal-worthy salad that’s bursting with the perfect balance of sweet and savory flavors.

Tip: Cut any large pieces of butternut squash into uniform bite-size pieces.

INGREDIENTS

• ½ cup chopped shallots
• 1 clove garlic, minced
• 3 cups low-sodium vegetable broth
• 2 cups dry bulgur
• 1 12- to 16-oz. package chopped fresh butternut squash
• 1 large cucumber, chopped (2½ cups)
• 2 cups thinly sliced kale leaves, stems removed
• ½ cup dried tart cherries or cranberries
• ½ cup chopped fresh cilantro
• 1 teaspoon lime zest
• ½ cup lime juice
• 2 teaspoons pure maple syrup
• 2 teaspoons Dijon mustard
• Sea salt, to taste
• Freshly ground black pepper, to taste

1. In a large saucepan cook shallots and garlic over medium 2 to 3 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add vegetable broth, bulgur, and 2 cups water. Bring to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until bulgur is tender. Drain any remaining liquid. Cool completely. (Bulgur can be transferred to an airtight container and refrigerated up to 3 days.)
2. Meanwhile, steam butternut squash according to package directions, about 7 minutes. Cool completely.
3. In a large bowl combine bulgur, squash, cucumber, kale, cherries, and cilantro. In a small bowl whisk together lime zest, lime juice, maple syrup, and Dijon mustard. Add half of the dressing to salad and toss to coat. Season with salt and pepper. Stir remaining dressing into salad just before serving.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/

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Mango-Lime Tart

This gorgeous golden tart is like sunshine on a plate. The no-bake crust of oats, dates, and lime juice surrounds a creamy mango and cashew filling that will tempt you to come back for a second slice. Top it off with fresh fruit for a show-stopping dessert that’s as tasty as it is beautiful!

This easy no-bake tart gets its richness from pureed raw cashews and its bright flavor from mangoes, lime juice, and fresh raspberries. To make this recipe gluten-free, be sure to select gluten-free rolled oats.

INGREDIENTS

• 2 cups rolled oats
• 2 cups packed pitted dried dates (about 12 oz.)
• 1 lime (for 1½ teaspoons zest)
• ¼ cup + 2 tablespoons lime juice
• 24 oz. frozen chopped mangoes (6 cups), thawed
• 2 oz. unsweetened dried mango, soaked in 2 tablespoons water until soft
• 1⅓ cups raw cashews
• Optional toppings: fresh raspberries, fresh mango slices, finely chopped cashews, and/or chopped fresh mint

1. For crust, in a food processor process oats into a flourlike consistency. Add dates; process until dough forms a ball. (If necessary, add ¼ to ⅓ cup water.) Add 1 tsp. of zest from lime and ¼ cup of the lime juice; process to combine.
2. Place dough in a 10-inch tart pan with removable bottom. Place a piece of waxed paper or parchment paper on top of dough and press evenly into the bottom and up the sides of the pan. Remove paper.
3. For filling, in a high-power blender combine thawed mango, soaked mango and any water, the cashews, and remaining ½ tsp. lime zest and 2 Tbsp. lime juice. Blend until mixture is very smooth.
4. Pour filling into crust, spreading evenly. Cover and chill 4 to 24 hours or until filling is set. Remove sides of pan and place tart on a serving plate. Top with raspberries, mango slices, finely chopped cashews, and chopped fresh mint, if desired.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-no-cook-meals/

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Wholesome Oat Snackles

Snackles are little breakfast or snack bites, and these are like oatmeal without the bowl. They are good to make in advance for when you’re running late and don’t have time to sit and eat.

These little snackles are great for packing in lunches, for snacking, or to curb midmorning cravings. It’s like having your oatmeal without the bowl!

INGREDIENTS

• 1 cup rolled oats
• 1 cup oat flour
• 1/3 cup raisins
• 1/4 cup unsweetened finely shredded coconut or hemp seeds
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• 1 tsp lemon or orange zest (optional, but adds a beautiful essence)
• 1/4 teaspoon sea salt
• few pinches freshly grated nutmeg (optional, but adds extra flavor if not using zest)
• 1/2 cup unsweetened applesauce (see note for substitution)
• 1/4 cup pure maple syrup (see note)
• 2-3 tablespoons non-dairy chocolate chips (optional)

1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.
2. In a large bowl, combine the oats, oat flour, raisins, hemp seeds, baking powder, cinnamon, zest, salt and nutmeg, stirring to mix well.
3. Add the applesauce, maple syrup, and chocolate chips. Stir until well incorporated.
4. Use a cookie scoop (or take spoonfuls, about 1-1 1/2 tablespoons in size) to transfer mounds of the batter to the baking sheet.
5. Bake for 14 to 15 minutes, remove from the oven, and let cool on the pan for about a minute, then transfer to a cooling rack.
   Notes:
   Savvy Substitutions and Additions: You can substitute 1/2 cup of pureed overripe banana for the applesauce. Since very ripened banana is typically sweeter than unsweetened applesauce (and also a little thicker) you can then reduce the maple syrup to 2 to 3 tablespoons and add 1 to 2 tablespoons of nondairy milk.
   Sweetener Note: To make these snackles slightly sweeter, add either extra raisins, or 1 to 2 tablespoons of an unrefined sugar as Sucanat or coconut sugar. You can also add another 1 tablespoon of maple syrup (note that adding much more liquid sweetener will change the consistency of the batter).

Courtesy: https://www.forksoverknives.com/recipes/vegan-breakfast/7-vegan-breakfasts-to-kickstart-your-day/

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Vegan Potato Scramble

This hearty potato dish makes a fabulous brunch. Tomatoes and potatoes always work so well together, and this recipe is no exception. Serve over toast or with a green salad, or both!

This hearty dish is easy to prepare ahead of time which makes it an ideal holiday breakfast dish and a good option to serve for brunch. When you’re ready to serve, simply reheat the potatoes and spoon them on top of toast or roll up in tortillas. To make it a bigger meal, serve it with a side of steamed greens or vegetables or with a salad.

INGREDIENTS

• 1 ½ cups chopped red onion
• 3 tablespoons prepared yellow mustard
• ¼ teaspoon ground allspice
• 1 ½ teaspoons finely chopped seeded jalapeño
• 2 pounds potatoes, any variety, scrubbed and cut into ½-inch cubes
• Sea salt
• 2 ripe medium tomatoes, finely chopped (about 1 cup)
• ½ cup fresh cilantro, finely chopped
• 3 tablespoons fresh lime juice (from 1 to 2 limes)
• 6 slices whole-grain bread, toasted, or 6 whole-grain tortillas, warmed
• Hot Chile Sauce (optional)

1. In a skillet, combine the onion, mustard, allspice, jalapeño, and 1 cup water. Stir to combine and bring to simmer over medium heat. Cover the pan and cook until the onions are translucent, 5 to 10 minutes. Add the potatoes, salt to taste, and an additional 1 cup water. Raise the heat to high, cover, and cook, stirring once or twice, for 5 minutes. Reduce the heat to medium and continue to cook, covered, until the potatoes are tender when pierced with a sharp knife, 10 to 15 minutes. You can prepare the dish to this point up to 2 days ahead; just transfer the potato mixture to an airtight container and store in the refrigerator until ready to serve.
2. To serve, reheat over low heat if necessary. Just before serving, stir in the tomatoes, cilantro, and lime juice. Place a slice of bread on each of six plates and top them evenly with the potato scramble. Alternatively, wrap the scramble in warmed whole-grain tortillas. If desired, drizzle Hot Chile Sauce over the top or pass it in a bowl at the table.

Courtesy: https://www.forksoverknives.com/recipes/vegan-breakfast/7-vegan-breakfasts-to-kickstart-your-day/

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Banana Blueberry Bars

Naturally sweetened with dates, applesauce, bananas, and blueberries, these rolled oat bars are perfect for on-the-go or for lightly sweet breakfasts at home. This tasty bar is perfect for breakfast, a snack, or dessert. It’s full of healthy carbs to give you lasting energy and is naturally sweetened with apple juice and dates. You can have a delicious treat and support your body at the same time!

INGREDIENTS

• 1 cup dates, pitted and halved
• 1½ cups apple juice
• 3 cups rolled oats, divided
• ¾ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• 1 ½ tablespoons baking powder
• 1 large or 2 small ripe bananas
• 1 teaspoon vanilla extract
• 1 cup fresh blueberries (frozen also works)
• ½ cup walnuts

1. In a small bowl, soak the dates in the apple juice for 10 to 15 minutes. Preheat the oven to 375ºF. Line a 9×9-inch baking pan with parchment paper, making sure the sides are covered. Cut slits in the corners of the paper so that it overlaps and lies flat.
2. In a medium bowl, combine 2 cups of the rolled oats with the cinnamon, nutmeg, and baking powder. Mix and set aside.
3. Place the remaining 1 cup of rolled oats, the bananas, and the vanilla extract into a blender. Remove the dates from the apple juice and set aside. Strain the juice, add it to the blender, and blend until creamy.
4. Add the dates to the blender, and pulse a few times until the dates are in small pieces.
5. Pour the banana mixture into the dry ingredient bowl. Mix well. Stir in the blueberries and walnuts.
6. Using a spatula, pour the batter into the baking pan. Bake for 30 to 35 minutes, or until a toothpick inserted into the center comes out clean.
7. Cool at room temperature for 5 to 10 minutes before cutting and serving.

Courtesy: https://www.forksoverknives.com/recipes/vegan-breakfast/7-vegan-breakfasts-to-kickstart-your-day/

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Vegan Cornbread Stuffing

Subtly sweet cubes of cornbread get a savory makeover when they’re mixed with sautéed mushrooms, celery, and onions in this delicious Thanksgiving side dish. The rich umami flavors of the veggie medley are further enhanced with fresh sage and poultry seasoning so every bite strikes the perfect balance of fluffy bread and earthy produce. Tart apples add an additional layer of flavor and texture to the stuffing, highlighting all the best ingredients of autumn in one simple recipe. Serve at your plant-based feast alongside vegan gravy, mashed potatoes, and a classic green bean casserole.

INGREDIENTS

• 1 cup unsweetened, unflavored plant-based milk
• ½ cup unsweetened applesauce
• 3 tablespoons flaxseed meal
• 1 tablespoon pure maple syrup
• 1 tablespoon apple cider vinegar
• 1 cup whole wheat flour
• 1 cup yellow cornmeal
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• ¼ teaspoon sea salt
• 8 oz. fresh button mushrooms, coarsely chopped (3 cups)
• 2 apples, cored and chopped (2 cups)
• 1½ cups chopped celery
• 1 cup chopped onion
• 3 cups low-sodium vegetable broth
• 2 tablespoons chopped fresh sage
• 1 teaspoon poultry seasoning
• ½ teaspoon smoked paprika
• ½ teaspoon freshly ground black pepper

1. For cornbread, preheat oven to 375°F. Line an 8-inch square baking pan with parchment paper or use a silicone baking pan. In a medium bowl stir together milk, applesauce, 1 tablespoon of the flaxseed meal, the maple syrup, and vinegar. Let stand 5 minutes.
2. In a large bowl stir together the next five ingredients (through salt). Stir in milk mixture just until moistened. Spread batter in the prepared pan.
3. Bake 30 to 35 minutes or until a toothpick inserted in center comes out clean. Cool in pan on a wire rack 30 minutes. Cut cornbread into 1-inch cubes and place on a baking sheet. Let dry at room temperature 24 hours or bake in a 300°F oven 20 to 30 minutes or until dry.
4. In an extra-large skillet cook mushrooms, apples, celery, and onion over medium about 8 minutes or until tender, stirring occasionally and adding vegetable broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir the remaining 2 tablespoons flaxseed meal into the remaining broth; let stand 5 minutes. Stir sage, poultry seasoning, smoked paprika, and black pepper into vegetables.
5. Preheat oven to 350°F. In an extra-large bowl combine cornbread cubes, vegetables, and broth mixture. Toss very gently to mix. Transfer to a 3-quart baking dish; cover.
6. Bake 20 minutes; uncover. Bake 15 to 20 minutes more or until heated through and browned in places.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/

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Mexican-Style Brown Rice

Mexican rice is a great platter-filler when you’re in need of a savory side dish that’s full of hearty ingredients, and this version omits oil and replaces white rice with brown for a healthier twist on the beloved staple. The dry rice grains are toasted with chopped onion to bring out their rich, nutty flavor and then cooked in tomato sauce with peas and carrots until it gets delightfully creamy. There’s nothing better than pairing a big spoonful of this cilantro-studded rice with enchiladas, tacos, or tostadas to create a full-on feast. This recipe makes a big batch, but you can store it in an airtight container in the refrigerator for up to four days.

INGREDIENTS

• 1¼ cups dry long grain brown rice, rinsed and drained
• 1 cup finely chopped yellow onion
• 8 cloves garlic, minced
• 1 teaspoon dried Mexican oregano, crushed
• 1½ cups fresh or frozen green peas
• ½ cup finely chopped carrot
• 1 8-oz. can tomato sauce (¾ cup)
• 2 tablespoons finely chopped fresh cilantro
• Sea salt, to taste

1. In a large saucepan combine rice, onion, garlic, and oregano. Cook over medium-low 10 minutes or until onion is softened and rice is toasted. (There should be enough moisture from the onion and rinsed rice to prevent burning.) Stir in peas, carrot, tomato sauce, and 2 cups water. Bring to boiling; reduce heat. Cover and simmer 25 to 30 minutes or until rice is tender and water is absorbed. Turn off heat; let stand, covered, 10 minutes.
2. Uncover pan. Stir in cilantro and season with salt. Use a fork to fluff the rice and combine ingredients.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/

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Breakfast Burrito Bake

A hearty casserole recipe that’s good for groups, this “burrito bake” is full of veggies, potatoes, and beans. Despite “breakfast” being in the title, this makes an ideal breakfast, lunch or dinner meal. Grated potatoes are added to the vegetables and beans to give some “grip” to the dish, and more grated potatoes get mixed with a little nutritional yeast to create a cheesy-looking topping. This makes a lot of food—perfect for leftovers! It also has a lot of ingredients, so I suggest assembling and prepping all of your items before you start cooking.

INGREDIENTS

1. In a large soup pot with 1 inch of water in the bottom, steam the grated potatoes (in a steamer basket) for 5 to 10 minutes on medium-high heat until soft.
2. Divide potatoes equally into two bowls.  Stir 2 tablespoons of nutritional yeast into one of the bowls of potatoes, and mix thoroughly (it will have a somewhat gluey texture). Set bowls aside.
3. Rinse out the soup pot, place it on the stove over medium-high heat, and sauté the onion, bell pepper, zucchini, and mushrooms in 2 tablespoons of water for 5 minutes. If needed, add more water, 1 tablespoon at a time, to prevent vegetables from sticking to the pan).
4. Add the greens to the sautéed vegetables, and cook a few more minutes until soft. Add the lime juice, dried herbs and spices, 1 tablespoon of nutritional yeast, and the steamed potatoes without the nutritional yeast.
5. Remove pot from heat, and fold in the tomatoes, beans, and cilantro.
6. Spoon mixture into a dry 13×9-inch glass baking dish and smooth over the top. Spread the nutritional yeast-potatoes mixture evenly across the top with a spatula; it will be a little sticky, but it doesn’t have to be perfect or even go all the way to the edges (this will give a melted cheese appearance when cooked). Bake at 375º F uncovered for 35 to 45 minutes until topping is lightly browned around the edges. Let sit for at least 5 minutes before serving. Optional: garnish with a few pumpkin seeds.
   
   Chef’s Notes:  I grate the potatoes here but you can also use mashed potatoes in the same way. It won’t have a cheesy look; it will look more like Shepherd’s pie.
   
   This is a very flexible recipe, so use any kind of beans or veggies you like. If you want a spicier flavor, use hot chili powder (I use ancho chili powder, which is mild) and/or more chili powder. Red pepper flakes are quite hot, so add according to your heat tolerance, or eliminate completely if you do not like spicy foods.
   
   The brand Muir Glen makes a Fire Roasted variety of diced tomatoes, which works well here.
   
   If you are using beans cooked from scratch, use 1½ cups for each, pinto and black.
   
   In addition to garnishing with whole pumpkin seeds, try placing a small handful into a rotary cheese grater to create a Parmesan cheese effect.

Courtesy: https://www.forksoverknives.com/recipes/vegan-breakfast/7-vegan-breakfasts-to-kickstart-your-day/

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Just Bananas Muffins

These amazing treats have no sugar, no flour, no oil, and no salt. Instead, they’re made of heart-healthy oats, flax seeds, bananas, applesauce, and cinnamon.

No sugar, no flour, no oil, no salt, no problem! Oats, bananas, applesauce, and a few pantry ingredients form the base for these healthy vegan muffins.

I highly recommend using silicone muffin pans: You’ll never have to buy paper liners again.

INGREDIENTS

1. Preheat oven to 350º F.
2. Line a muffin pan with 12 cupcake liners.
3. Grind oats into a flour.
4. Place in a large bowl and add all the other dry ingredients.
5. Puree bananas in a food processor fitted with the “S” blade until smooth.
6. Add the apple juice, applesauce, extract and apple cider vinegar and process again until combined.
7. Pour over dry ingredients and mix until just combined.
8. Do not over mix.
9. Pour into muffin liners filling about 2⁄3 full.
10. Bake for 20-22 minutes until tops are golden brown and toothpick inserted in the center comes out clean.
11. Chef’s Note: Gently stir in 2 cups of frozen blueberries for blueberry banana muffins and increase baking time 8-10 minutes.

Courtesy: https://www.forksoverknives.com/recipes/vegan-breakfast/7-vegan-breakfasts-to-kickstart-your-day/

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Roasted Carrots with Pomegranate 

A feast for the eyes as well as the stomach, these gorgeous jewel-tone carrots are perfect for impressing guests during a Thanksgiving feast. Coated in a warming mixture of cardamom, cinnamon, and cayenne, the colorful veggies get deliciously tender with a slightly crispy skin as they roast to golden perfection in the oven. Leaving the tops on gives the carrots a farm-to-table look that’s both aesthetically pleasing and totally edible. Top the finished product with pomegranate seeds to add bursts of juicy flavor, and you’ve got a side dish that celebrates all the best flavors of fall.

Tip: Try to use carrots that are about the same thickness so they roast evenly. If you need to, cut the fattest carrots lengthwise.

INGREDIENTS

1. Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper or a silicone baking mat. Place carrots on prepared baking sheet. In a small bowl whisk together the next five ingredients (through cayenne pepper) and ¼ cup water. Lightly brush mixture over carrots.
2. Roast carrots about 40 minutes or until browned and tender, brushing lemon juice mixture over carrots several times. Transfer to a serving platter. Sprinkle with pomegranate seeds. Season with black pepper.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/

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