Posts tagged: wellnessjourney

Grilled Corn Succotash

This succulent side dish makes the most of corn season by grilling corn on the cob to smoky-sweet perfection before mixing the tender kernels with savory edamame and crunchy bell pepper. Grilled leek adds a subtle sweet tang to the succotash while lime juice, paprika, and fresh basil ties everything together with Southwestern flavors. Serve this delicious jumble of fresh produce alongside a summer soup or veggie burger at your next BBQ!

Tip: A short dunk in boiling water before hitting the grill ensures perfect corn on the cob. The boiling step starts the cooking process and adds moisture so the kernels stay plump and creamy while the grate on the grill gives everything a delicious smoky char.

Ingredients:

• 6 ears sweet corn, silks and husks removed
• 1 cup fresh or frozen edamame
• 2 tablespoons lime juice
• 1 large red bell pepper, quartered
• 1 leek, trimmed and halved lengthwise
• 2 cloves garlic, minced
• ½ teaspoon paprika
• ⅓ to ½ cup slivered fresh basil
• Sea salt, to taste
• Freshly ground black pepper, to taste
• Lime wedges

Instructions:

1. Cook corn and edamame in enough boiling water to cover 3 minutes. Drain.
2. Meanwhile, combine 1 tablespoon of the lime juice and 1 tablespoon of water. Brush over cooked corn, bell pepper, and leek. Grill, uncovered, over medium-high about 10 minutes or until tender and slightly charred, turning as needed and brushing with additional lime juice mixture to prevent drying. Transfer to a cutting board; let cool. Chop bell pepper and leek. Cut corn from cobs.
3. In a bowl combine corn, bell pepper, leek, edamame, garlic, and paprika. Stir in basil and the remaining 1 tablespoon lime juice; season with salt and black pepper. Serve with lime wedges.

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

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Chickpea And Baby Beet Salad

Quick-pickled red onions are the star of this salad, which features a colorful medley of baby greens, chickpeas, and cooked beets. You can easily make extra pickled onions to use on sandwiches too—they’ll keep in their liquid for up to three days in the refrigerator. Toss the salad just before serving so that the baby beets don’t bleed their color into the rest of the ingredients. If you’re not a fan of beets, replace them with diced, steamed winter squash.

Ingredients:

• ¼ cup apple cider vinegar
• ¼ teaspoon sea salt
• ½ cup thinly sliced red onion
• 1 teaspoon Dijon-style mustard
• 1 (5-ounce) package mixed baby greens
• 1 (15-ounce) can no-salt-added chickpeas, drained and rinsed
• 1 (8-ounce) package refrigerated cooked whole baby beets, halved or quartered
• ¼ cup roughly chopped fresh chives
• Cracked black pepper

Instructions:

1. Combine the vinegar and salt in a small bowl, stirring until the salt is dissolved. Stir in the red onion. Cover and let stand for at least 1 hour. Drain the onion, reserving the vinegar mixture. Whisk the mustard into the vinegar mixture.
2. Combine the baby greens, chickpeas, beets, and chives in a large bowl. Drizzle with the dressing; toss to coat. Divide among bowls and top with pickled onions and pepper.

Courtesy: https://www.forksoverknives.com/how-tos/types-of-beets-benefits-recipes/

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Easy Beet Wonderdip

Looking for a colorful complement to crunchy cucumber? Try saying that five times, fast! This bright red bowl of delicious dip can almost double as a centerpiece.

Ingredients:

• ¼ cup cashews
• 1 (8 oz) package precooked beets, roughly chopped
• ⅛ red onion, finely chopped
• 3 tablespoons fresh parsley, finely chopped
• ½ tablespoon fresh lemon juice
• 1 clove garlic
• 1 teaspoon Dijon mustard
• sea salt
• freshly ground black pepper
• 1 cucumber, sliced into ¼-inch disks

Instructions:

1. Combine cashews with ½ cup hot water in a bowl. Let stand for at least 15 minutes, then drain thoroughly.
2. Chop beets, onion, and parsley. Juice lemon.
3. Combine cashews, beets, and garlic in a blender and purée until a smooth paste forms. Transfer to a bowl and add onions, parsley, lemon juice, and mustard; mix well. Season with salt and pepper to taste.
4. Serve the sliced cucumber with dip.

Courtesy: https://www.forksoverknives.com/how-tos/types-of-beets-benefits-recipes/

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Muffin Tin Mini Tostadas

These crowd-pleasing handheld tostadas are made with corn tortillas that have been shaped into small cups using muffin tins. Filled with a spicy veggie and black bean hash, these delectable bites will go fast.

Not just for muffins and cupcakes, muffin tins can help create a wide range of handheld dishes. In this delicious Mexican-inspired breakfast creation, a tortilla crown cradles a flavor-packed hash made with bell peppers, onion, sweet potato, and black beans. Be sure to top it off with fresh salsa and cilantro.

INGREDIENTS

INSTRUCTIONS

1. Preheat oven to 350°F. Line twelve 2½-inch muffin cups with foil bake cups. In a medium skillet cook bell pepper and onion over medium 3 to 4 minutes or until just tender, stirring occasionally and adding water, 1 to 2 tsp. at a time, as needed to prevent sticking. Remove from heat and stir in sweet potato and black beans.
2. Arrange six tortilla wedges in each prepared muffin cup with curved edges at bottom and points up. (Each should look like a crown.) Spoon about ¼ cup bean mixture into each cup. In a medium bowl stir together the next seven ingredients (through black pepper). Gradually whisk in milk until smooth. Spoon about 2 Tbsp. batter over bean mixture in each cup.
3. Bake 20 to 25 minutes or until filling is set. Carefully remove cups. Top with fresh salsa and cilantro (if desired), and serve immediately.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/mexican-food-recipes-plant-based/

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Delicata Squash Tacos

The heart of these scrumptious veggie tacos is delicata squash, so named for its delicate edible skin. Roasted with lime juice and chili powder and combined with other taco favorites, this is a meal the whole family will enjoy.

Squash makes for a succulent taco filling, and delicata squash has such thin skin that you don’t even need to peel it before using. Avocado helps hold these veggie tacos together. If you don’t have a perfectly ripe one, use a smear of guacamole in its place.

Tip: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

INGREDIENTS

INSTRUCTIONS

1. Preheat oven to 425°F. Line a 15×10-inch baking pan with foil. Cut squash into ½-inch-thick slices, then cut slices into thirds. Place squash and onion in a bowl. Add 2 Tbsp. of the lime juice, the chili powder, and salt and black pepper; toss to coat. Spread in prepared pan. Roast about 25 minutes or until squash is tender and golden, stirring once.
2. Meanwhile, for salsa, in a bowl combine beans, corn, tomato, scallions, jalapeño, and the remaining 1 Tbsp. lime juice.
3. Fill tortillas with roasted squash mixture, salsa, sliced avocado, and fresh cilantro. Serve with lime wedges.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/mexican-food-recipes-plant-based/

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Mujadara Bowls With Parsley-Tahini Sauce

Mujadara is a Middle Eastern medley of lentils, rice, and caramelized onions. This version uses bulgur wheat instead of rice. Add roasted vegetables, chopped lettuce, and homemade tahini sauce for a hearty meal in a bowl.

INGREDIENTS

• 1 medium yellow onion, thinly sliced
• 1 cup ½-inch pieces zucchini
• ½ cup chopped carrot
• 2 medium tomatoes, cut into wedges
• ¼ cup tahini
• 3 Tbsp. lemon juice
• 2 Tbsp. chopped fresh parsley
• 3 cloves garlic, minced
• Sea salt, to taste
• 1 cup dry brown lentils, rinsed and drained
• ½ tsp. ground cumin
• 1 cup dry bulgur wheat
• Freshly ground black pepper, to taste
• 2 cups torn lettuce (any variety)

INSTRUCTIONS

1. Preheat oven to 450°F. Line a 15×10-inch baking pan with parchment paper. Arrange onion slices on one half of the prepared pan; arrange zucchini, carrot, and tomatoes on the other half. Roast 15 minutes. Remove from oven; gently stir vegetables, keeping onion slices separate from other vegetables. Return pan to oven. Roast 15 to 20 minutes more or until vegetables are browned on edges.
2. Meanwhile, make Parsley-Tahini Sauce: In a medium bowl combine tahini, 2 Tbsp. of the lemon juice, the parsley, and garlic. Whisk in ¼ cup water until smooth and creamy, adding more water if needed to achieve drizzling consistency. Add sea salt to taste. Set aside.
3. In a medium saucepan bring 3 cups water to boiling. Add lentils and cumin; reduce heat. Cover and simmer about 20 minutes or until lentils are tender. Remove from heat. Stir in bulgur. Cover and let stand 10 minutes.
4. Stir roasted onion, the remaining 1 Tbsp. lemon juice, and salt and pepper into lentil mixture. Fluff with a fork.
5. To assemble, spoon lentil mixture into bowls. Top with remaining roasted vegetables and the torn lettuce. Serve Parsley-Tahini Sauce on the side.

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

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Thai Basil Eggplant

This saucy and spicy Thai basil eggplant recipe is ideal for busy weeknights. Coming together in just 30 minutes, the fresh eggplant, peppers, mushrooms, and onions are drenched in a savory mix of hoisin, soy sauce, and aromatic spices while a sprinkling of basil brings all the flavors together. Serve over a bed of warm brown rice, and dig in!

INGREDIENTS

• 1 large eggplant, peeled, halved lengthwise, and cut into ¾-inch slices
• 3 red, green, and/or yellow bell peppers, thinly sliced
• 1 lb. portobello mushrooms, stems and gills removed, cut into ½-inch slices
• 1 cup chopped onion
• ¼ cup hoisin sauce
• 2 tablespoons reduced-sodium soy sauce
• 3 cloves garlic, minced
• 2 teaspoons grated fresh ginger
• 2 teaspoons arrowroot powder
• ½ cup thinly sliced fresh Thai basil
• 4 cups hot cooked brown rice
• 1 tablespoon sriracha sauce (optional)

INSTRUCTIONS

1. In an extra-large skillet cook eggplant, peppers, mushrooms, and onion over medium 8 to 10 minutes or until almost tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. (If necessary, cook vegetables in batches then return all vegetables to skillet.)
2. In a small bowl stir together the next five ingredients (through arrowroot powder) and 1 cup water. Add to vegetables; cook 2 to 3 minutes or until thickened. Stir in half of the basil.
3. Serve vegetable mixture over rice. Sprinkle with remaining basil and, if desired, sriracha.

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

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Purple Potato and Kale Salad

This is a colorful and richly flavored salad that’s fun to serve—the purple potatoes really give the dish a surprising look.

Purple potatoes, kale, and tomato offer a plate-of-many-colors in this vibrant potato salad that satisfies the eyes as well as the stomach. A subtly spiced, lime-infused dressing uses tahini for creaminess, while garlic, cilantro, and cayenne pepper ensure maximum flavor.

INGREDIENTS

• 5 to 6 small purple potatoes
• 2 cups kale, chopped
• ½ cup tomatoes, chopped
• 1¾ teaspoons lime juice
• 1 cup chopped cilantro, plus more for garnish
• 1 clove garlic, peeled and chopped
• ¼ cup plus 2 tablespoons tahini
• ½ teaspoon salt, or to taste
• ⅛ teaspoon cayenne pepper, or to taste

INSTRUCTIONS

1. Place the potatoes in a medium saucepan and add enough water to cover. Bring to a boil, reduce the heat to medium, and cook for about 10 minutes, or until tender when pierced with a fork. Drain the potatoes and let them cool. Once cooled, peel if desired and cut into ½-inch cubes.
2. Place the kale and tomatoes in a skillet or saucepan and sauté for 2 to 3 minutes, or until the kale has softened slightly. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add ¼ teaspoon lime juice and let cool.
3. In a blender, combine the cilantro, garlic, tahini, salt, cayenne pepper, remaining lime juice, and 2 tablespoons water. Blend until smooth.
4. To serve, prepare a bed of the cooked kale and tomatoes in a large salad bowl, top with the boiled potatoes, and spoon the salad dressing over the top. Garnish with chopped cilantro, if desired.

   Note: If you’d like an especially pretty salad, peel the potatoes; with the skins left on, the potatoes will be a bit harder to cut neatly but will still taste great.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/vegan-potato-salad-recipes-for-every-occasion/

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A Potato Salad Recipe we know you’ll love!

This primo potato salad from Chef Del Sroufe tastes remarkably like mayo-based potato salad! Tofu gives it a velvety texture, while lemon juice, dijon mustard, and dill pickle relish add tang.

Pro tip: If you don’t have the relish, this still tastes amazing. As one reviewer writes, “Incredible taste! One of my friends said it was the best potato salad she’s ever had, and I certainly did not tell her that I substituted tofu for mayonnaise.”

When I was a kid, I would only eat my mom and grandmother’s potato salad – I refused to eat potato salad from the grocery store. This vegan potato salad recipe is my favorite, try it and find out why!

INGREDIENTS

• 8 medium red potatoes, scrubbed and chopped
• 1 (12-ounce) package firm or extra-firm silken tofu
• 2 tablespoons prepared yellow mustard
• 1 tablespoon Dijon mustard
• 4 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• ½ teaspoon sea salt
• ¼ cup dill pickle relish
• 4 large stalks celery, finely diced
• 1 medium red onion, finely diced
• sea salt
• freshly ground black pepper

INSTRUCTIONS

1. Place the potatoes in a large pot and add cold water to cover. Bring the water to a boil over medium-high heat, then reduce the heat to medium-low and simmer the potatoes until just tender, 8-10 minutes. Drain the potatoes in a colander and rinse them under cold water until cool.
2. In a blender, combine the silken tofu, yellow mustard, Dijon mustard, garlic, lemon juice, and salt. Blend until smooth and creamy.
3. Transfer the mixture to a large bowl, add the relish, and stir well to combine. Add the celery, onion, and potatoes and toss gently to combine. Season with salt and pepper to taste.
4. Cover and chill for 1 hour. Taste and adjust seasoning before serving.
5. Store the salad in an airtight container in the refrigerator for up to 1 week.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/vegan-potato-salad-recipes-for-every-occasion/

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Spicy Collard Slaw

Collards, like other dark, leafy greens, are members of the cabbage family. With their mild flavor and crisp-tender texture, they make a perfect slaw base. Crunchy bell peppers and tangy red onions add substance while a spicy citrus dressing brings it all together. Adjust the amount of hot sauce you use based on your spice tolerance. Eat this easy dish on its own for a light lunch or serve beside BBQ Tofu Wings.

INGREDIENTS

• 1½ lb. collard greens
• 1 yellow bell pepper, chopped (1 cup)
• 1 red onion, chopped (1 cup)
• ⅓ cup orange juice
• ⅛ to ¼ teaspoon hot sauce
• 1 orange, peeled and chopped (optional)
• Nutritional yeast
• Red pepper flakes

INSTRUCTIONS

1. Remove stems from collard greens, then roll leaves into tight cylinders. Slice cylinders into thin ribbons. In a large bowl combine collards, bell pepper, and onion.
2. In a small bowl whisk together orange juice and hot sauce. Pour dressing over collard mixture; toss to coat. Just before serving, if desired, add orange pieces. Sprinkle with nutritional yeast and crushed red pepper.

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

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