T.C.B.

No Meat. No Milk. No Masters.

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Dinners!!!

Curry Roasted Vegetables & Creamy Polenta 

1 cup vegetable broth ½ cup polenta (uncooked) 1 zucchini, diced ½ red bell pepper, seeded & diced 2 tsp mild curry powder 15 oz can chickpeas, drained & rinsed cilantro (optional) Bring 1 cup water, broth and salt to taste to a boil. Stir in polenta; cook until polenta begins to thicken. Cover and reduce heat to lowest setting. Simmer polenta for 25-30 minutes, stirring and scraping the pan bottom and sides every 8-10 minutes. Remove from heat. Preheat oven to 400F. Toss zucchini, bell pepper and chickpeas with curry powder. On a parchment-lined baking sheet, spread veggies and chickpeas into a single layer and roast for 20 minutes. Divide polenta among serving bowls. Top with roasted vegetables, chickpeas and cilantro, if desired. Per serving: 417 calories, 3.3g fat, 73.9g carbohydrates, 12.1g fiber, 3.7g sugars, 19.4g protein

Italian Bowl 

2 oz whole-wheat or brown rice spaghetti (uncooked) ¾ cup marinara sauce 2 cups broccoli, chopped into florets 2 tsp vegan parmesan or nutritional yeast Cook pasta according to package directions, tossing broccoli in at the end to cook until just tender. Drain and toss with marinara sauce (warmed if necessary). Garnish with vegan parmesan or nutritional yeast. Per serving: 420 calories, 4.9g fat, 84.3g carbohydrates, 15.3g fiber, 14.1g sugars, 22.8g protein

Chile Verde Soup  1 lime (juice) 2 garlic cloves, minced ½ tbsp chili powder ½ tsp ground coriander ½ tsp ground cumin ¼ onion, diced 2 cups vegetable broth 7 oz salsa verde 7.5 oz pinto beans, drained & rinsed 1 jalapeño, seeded & minced (optional) ⅓ cup brown rice (uncooked) cilantro (optional) Line a large pot with a thin layer of water of vegetable broth. Saute onion, garlic and jalapeno, if using, until onions are translucent and garlic is fragrant. Add lime juice and seasonings, stirring until onions are well coated. Pour in vegetable broth, salsa and beans, bring the mixture up to a boil. Once the mixture is boiling add rice and cook until tender. Garnish with cilantro, if desire, and serve. Per serving: 291 calories, 3.7g fat, 49.9g carbohydrates, 8.3g fiber, 3.8g sugars, 15.4g protein

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Lunches!!

Asian Tofu Salad Sandwiches 

15 oz extra-firm tofu 1 tbsp low-sodium soy sauce, tamari (GF), or coconut aminos (SF) ½ tsp garlic powder 2 green onions, sliced 2 tbsp fresh cilantro, chopped (optional) 1 carrot, diced ½ cup purple cabbage, thinly sliced ½ cup sugar snap peas, chopped 1 red bell pepper, seeded & diced 3 whole-wheat or GF buns (or 3 brown rice tortillas)

Peanut Sauce 2 tbsp water 3 tbsp rice vinegar 6 tbsp vegan mayo (or plain vegan yogurt) ¼ cup peanuts, unsalted 1½ tsp miso paste (yellow, white or chickpea (SF), not brown) 1 tsp fresh ginger root, peeled & minced 1 garlic clove, minced Sriracha (to taste) (optional) Heat a large pan over medium heat. Drain water from the tofu and pat dry. Spray pan with cooking spray and then crumble tofu in. Add soy sauce and garlic powder. Cook over medium heat for 10-15 minutes, or until tofu is light brown on the outside. Set aside. Add peanut sauce ingredients into a blender and blend until combined. In a large bowl, add cooked tofu, vegetables, and peanut sauce. Stir until well combined. Scoop tofu salad mixture onto hamburger buns and enjoy! Per serving: 405 calories, 14.2g fat, 44.5g carbohydrates, 9.8g fiber, 10.6g sugar, 25.5g protein

Orange “Beef” with Broccoli Noodles 

6 oz whole-wheat or brown rice spaghetti 2 cups broccoli, chopped into florets 1 tbsp orange marmalade 1 tbsp low-sodium soy sauce, tamari (GF), or coconut aminos (SF) red pepper flakes (optional) ½ tbsp ground ginger 2 portobello mushrooms, cut into strips 2 garlic cloves, minced 5 oz sugar snap peas, chopped Cook noodles according to package directions, adding the broccoli a few minutes before noodles are done. Drain noodles and broccoli and transfer to a large bowl, cover loosely and set aside. In a small bowl, whisk orange marmalade, soy sauce, red pepper flakes if using, ginger, and 2 tbsp water and set aside. Line a large skillet with a thin layer of water or broth. Add portobello slices and cook for about 2 minutes. Add garlic and saute for another 2 minutes. Add peas and orange mixture to portobellos and stir to coat. Add portobello mixture to spaghetti and broccoli and toss to combine. Garnish with pepper flakes if desired. Per serving: 413 calories, 2.5g fat, 87.7g carbohydrates, 11.5g fiber, 12.3g sugars, 12.8g protein

Simple Couscous Soup 

¼ onion, diced 1 garlic clove, minced 3 cups vegetable broth 2 cups kale, de-stemmed & chopped 15 oz can cannellini beans, undrained ¼ cup whole-wheat couscous or other GF grain (uncooked) ½ tsp chili powder vegan parmesan or nutritional yeast (optional) Line a large pot with a thin layer of water or vegetable broth. Saute onions and garlic for about 2 minutes. Add vegetable broth and kale. Cover and bring to a boil. Add the beans, whole-wheat couscous, chili powder and salt and pepper to taste. Use a potato masher or fork to smash some of the beans, leaving some whole beans. Turn heat to low, cover, and simmer for about 20 minutes. Sprinkle with parmesan or nutritional yeast, if desired, and serve. Per serving: 374 calories, 4.0g fat, 58.7g carbohydrates, 13.0g fiber, 1.7g sugars, 24.7g protein

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Breakfasts!

Strawberry Shortcake Oatmeal 

½ cup rolled oats (uncooked) 2 tsp pure maple syrup ½ tsp vanilla extract ¼ tsp ground cinnamon 2 oz vegan yogurt (plain or vanilla) 1 cup strawberries, diced Cook oats in ¾ cup water (or more if you like your oatmeal soupy). Combine cooked oats with maple syrup, vanilla extract and cinnamon. Top with yogurt and strawberries. Per serving: 284 calories, 3.8g fat, 52.4g carbohydrates, 15.5g fiber, 19.6g sugar, 9.6g protein Double Chocolate Muffin 

2 tbsp white whole-wheat flour (or GF blend) 1 tbsp vegan chocolate chips 1 tbsp brown sugar (or raw sugar) 1 tbsp unsweetened cocoa powder ¼ tsp baking powder 1 tbsp agave nectar 1 tbsp unsweetened applesauce 1 tsp unsweetened almond milk ¼ tsp vanilla extract Preheat oven to 350F. Grease a single muffin cup and set aside. Mix flour, chocolate chips, sugar,cocoa, and baking powder together. Stir in agave, applesauce, almond milk and vanilla extractuntil combined. Bake 15-20 minutes, until a toothpick inserted in the center comes out clean. Per serving: 188 calories, 2.1g fat, 43.2g carbohydrates, 4.8g fiber, 28.2g sugars, 3.4g protein Roasted Pear a la Mode

1 pear, sliced in half 1 tbsp pure maple syrup 1 tbsp chopped pecans (or other nuts) (or 2 tbsp raisins or cranberries - LF) 4 oz vegan yogurt (plain or vanilla)ground cinnamon Preheat oven to 400F. Sprinkle pears with salt (optional) and place in an oven-safe casserole dishcut side down. Roast until soft, about 25-30 minutes. Remove and serve immediately. Drizzlejuices from the dish over pears. Drizzle maple syrup and top with pecans (or dried fruit). Let coolslightly, but while still warm, add yogurt on top plus a dash of cinnamon. Per serving: 281 calories, 6.2g fat, 52.7g carbohydrates, 7.1g fiber, 38.1g sugars, 6.2g protein

Chocolate Espresso Quinoa Pudding

¼ cup quinoa (uncooked) ¾ cup unsweetened chocolate almond milk 1 tbsp pure maple syrup ½-1 tbsp unsweetened cocoa powder ⅛ tsp espresso powder (or to taste) (optional) ½ cup blueberries (or cherries or strawberries) vegan chocolate chips (optional) In a saucepan, combine quinoa, chocolate milk and espresso. Cover, bring to a boil, reduce to low and simmer until quinoa is cooked and fluffy, about 15 minutes. Stir in maple and cocoa, plus another splash of chocolate milk, if necessary or desired (to be more creamy and pudding-like). Taste, adding more sweetener if desired. Top with fresh fruit. Garnish with chocolate for a treat. Per serving: 283 calories, 6.1g fat, 54g carbohydrates, 7.1g fiber, 19.2g sugars, 8g protein

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Creamy Winter Kale Quinoa Salad

½ cup quinoa (uncooked)

1 parsnip, sliced

1 carrot, sliced

½ yellow onion, diced

2 tbsp walnuts 

2 tbsp dried cranberries (or raisins)

1 bunch kale

Dressing:

2 tbsp tahini

½ clove of garlic, minced

1½ tsp pure maple syrup

1½ tsp low sodium soy sauce, tamari (GF) or coconut aminos (SF)

1 tbsp rice wine vinegar

pinch of red pepper flakes

2 tbsp water

Cook quinoa. Oven roast carrots and parsnips (375F) if desired. Line a skillet with a thin layer of water or broth and saute onion over high heat until translucent. Add carrots and parsnips (if not roasted), with liquid as necessary. Cook until fork tender. Add kale, stir to incorporate and cook until kale is bright green, about 2-3 minutes. Turn off heat. Stir in cranberries and walnuts. Whisk dressing ingredients together and drizzle over salad.

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Kenyan-Style Kale

1 yellow onion, chopped

1 jalapeno, stemmed, seeded and finely chopped (optional)

3 tomatoes, firm, but ripe, cored and chopped

1 lb kale (about 2 bunches), stems removed and torn into bite-size pieces

lemon (1-2 tbsp juice)

Line a skillet with a thin layer of water or broth. Add onion and jalapeno (if using) and cook, stirring often, until onion is soft and translucent, 5-8 minutes. (Add more liquid as necessary to prevent sticking or burning). Add tomatoes and cook until collapsed and juicy, about 10 more minutes. Add kale, ½ cup water, lemon juice, plus salt and pepper. Toss once or twice, cover, and simmer, stirring occasionally, until kale is tender, about 10-15 minutes. Serve.

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Veggie Shepherd's Pie

3 potatoes

unsweetened almond milk (or broth)

1-2 cups low sodium vegetable broth (or mushroom broth)

1 yellow onion, diced

3 cloves garlic, minced

8 oz mushrooms, sliced (tops only, remove bottoms)

2 carrots, diced

2 parsnips, diced (optional)

2 celery stalks, diced

½ to 1 cup peas (frozen)

¼ cup red wine (or more broth)

2 tsp dried thyme

½ tsp Italian seasoning

3 tbsp white whole-wheat or GF all-purpose blend flour

Cook potatoes then mash with unsweetened almond milk (or broth) until you have mashed potatoes. Season with onion powder and garlic powder plus salt and pepper if desired. (I also like to add a little Dijon mustard and/or nutritional yeast). Line a large skillet with a thin layer of broth. Saute onions and garlic until onions are translucent. Add mushrooms, carrots, parsnips, and celery, plus more broth if necessary. Cook over medium heat until vegetables are fork tender, about 10 minutes. Whisk 1 cup broth, wine, thyme, Italian seasoning, and flour together in a measuring cup. When vegetables are tender, mix in peas, cooking for a minute if they're still frozen. Pour broth mixture over top, stir to combine, and cook until it thickens like a gravy, about 2-3 minutes. Season with salt and pepper. Spoon over mashed potatoes. (Store potatoes separately).

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Spinach & Olive Tofu Scramble

15 oz firm or extra firm tofu

3 tbsp nutritional yeast

1 tbsp Dijon mustard

1 tsp garlic powder, granulated

1 tsp onion powder, granulated

½ tsp turmeric

½ tsp ground cumin

½ tsp salt (optional)

2 cups spinach, chopped

½ cup black olives, sliced

¼ cup tomato sauce

2 green onions, sliced (optional)

4 tsp hot sauce

Drain excess water off of tofu and place it in the center of a non-stick skillet. Using a spatula or potato masher, break tofu up into thick cubes. Cook over medium-high heat for 3-4 minutes, until the tofu releases its water. Add remaining spices, stirring to combine. Continue to cook and stir for another 5-10 minutes, breaking tofu chunks into smaller pieces so the consistency resembles scrambled eggs. Add a splash of unsweetened almond milk or water if the tofu starts to dry out or stick to the skillet. Add tomato sauce and spinach, stirring to combine. Cook for another minute or so, until spinach is darker green and softer. Add salt and pepper to taste. Top with black olives and green onions.

Soy-Free: Preheat oven to 400F. Line a cookie sheet with parchment paper. Dice 2 potatoes.Rinse under water but shake off excess so the potatoes are damp. Toss with garlic and onion powder, and cumin if desired. (I also sometimes toss them with a little Dijon diluted in water), plus salt and pepper. Bake for 5-15 minutes, until golden and tender. (I broil for a minute or two at the end to get them super crispy). Meanwhile, in a skillet, combine spinach and tomato sauce, stirring to combine. Cook for another minute or so, until spinach is darker green and softer. Add salt and pepper to taste. Top with black olives and green onions.

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I can’t tell you how many times I’ve heard people talking about how expensive it is to eat healthy and be vegan. Here’s the thing. I fully acknowledge that being vegan is a privilege. I don’t mean that in the “oh boy what an honor!” but I mean that in the sense that many people who do not have...

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Sweet Potato & Black Bean Enchiladas

1/4 cup black beans

1 sweet potato

2 cups kale, steamed

1/2 cup enchilada sauce 

2 corn tortillas 

1/4 cup corn 

Bake, steam, boil, or microwave sweet potato then mash & mix with kale, beans, & corn. Add potato mixture into corn tortillas, roll up, & plate. Smother with enchilada sauce & eat! 

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Black Bean & Quinoa Salad

1/2 cup black beans 

2 green onions, sliced 

1/2 cup water

1/4 cup quinoa

1/4 tsp ground cumin

1 cup pineapple

1/4 cup chopped cilantro or spinach

1 lime (juice), to taste

1 red bell pepper, 1/2 seeded and dices; 1/2 reserved for strips on the side

In a pot, combine quinoa with cumin and water. Cover, bring to a boil and reduce to low, simmering until quinoa is fluffy and all liquid has evaporated, about 15 minutes. Mix quinoa (warm or cold) with balck beans, green onions, pineapple, cilantro, & chopped bell pepper. Squeeze fresh lie juice over top. 

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Spicy Sweet Potato Bowl

1 sweet potato

10 oz spinach (frozen)

1 cup black beans, drained and rinsed 

Hot sauce, as desired (I used Co-op Poblano Sauce)

Lime, for juice

1 green onions, sliced 

Bake, steam, or microwave sweet potato. Meanwhile, cook spinach according to package instructions, taking care to press out excess water. Dice or mash sweet potato in a bowl. Top or mix with black beans and cooked spinach. Drizzle generously with hot sauce & lime juice and top with green onions. 

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1 acorn squash, cut in half and guts scooped out2 Portobello mushrooms, stem removed1 red bell pepper, seeded1 small onion, diced (½ cup)2 garlic cloves, minced1-2 tsp Italian seasoning1-2 cups kale, stems removed1 cup tomato sauce2 tbsp balsamic vinegarPreheat oven to 400F. Cut acorn squash in half and remove seedy matter. Place cut-side-down on cookie sheet and bake 20 minutes. Meanwhile, dice mushrooms and bell pepper into ½-inch pieces. Finely slice kale. Line a skillet with a thin layer of water or broth and saute mushroom, bell pepper, onion, garlic, and Italian seasoning, until onion is translucent and bell pepper tender. (Add salt/pepper if desired). Add 1 tbsp balsamic, and scrape up any bits sticking to skillet. Add tomato sauce and kale, and stir. Stuff squash and bake another 15-25 minutes, until squash is soft. Drizzle with leftover balsamic before serving.

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It's been a long time

People may or may not have noticed I stopped blogging a long time ago. Largely because I had failed on my mission for a happy, healthy life. I'm finally ready to talk about the experience that ultimately discouraged me to the point of giving up. 

I had been working with a personal trainer for some time. I was progressing really well. I'm not really talking in terms of number on a scale (though it did decrease) but my mental health was kicking, my body was strong, and I felt healthy for the first time in a long time. However, the last session I had at a local gym ended up really being my last. While I was working my ass off, sweating, achieving things I never knew I could do, I could hear two other trainers and a regular mocking me in my struggle. I heard them say "look at that pig sweat". 

There hasn't been a single day I haven't thought about that. Not a single day has gone by since then that I haven't heard their words when I looked in the mirror. As someone who already struggles with depression & anxiety it really sent me to a dark place. I gained all the weight back that I lost, lost all the muscle I had gained and have battled with serious life altering depression since. I never thought I'd talk about it, but I randomly found myself recounting it to a friendly co-worker today. I had never told my partner about it, either. 

I can't deal with the fat shaming anymore. I was just trying to be healthy. If I can't even go to a gym and try to push my body to get in shape, I don't know how I can do it. I joined a new gym with my partner a few weeks ago and have yet to muster the courage to go. My mother recently had heart surgery and it was kind of a wake up call that my lifestyle will someday take me away from the people I love before I'm ready. 

So I guess what I'm trying to say is that I'm ready for a do-over. I'm ready to put the words of those spectators behind me. I want to take back the confidence I once had in myself. I just need to find the push in me to take it there. 

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Asparagus & Mushroom Quiche

Hey guys! I've been doing a lot of training at the gym this week. With two kids and a partner who works 3rd shift this really isn't easy. As soon as he gets home from work, I pass off the kids and go to the gym, come home, he goes to bed, and I'm off to work. It's very difficult right now, but it will be worth it in the end for all of us. I haven't been doing my weekly weigh in since my trainer told me he only wants me to weigh in with him every two weeks, so I've been doing that. I'm down 3 more pounds since my last weigh in, so it's a total loss of 34 pounds so far. I'm pretty happy about that. ANYWAYS, we're having a potluck brunch tomorrow and I wanted to share this amazing recipe with y'all. Here it is! 

Recipe:

Ingredients

One 12-ounce package firm or extra-firm silken tofu*

1/4 cup plain soy milk

2 tablespoons nutritional yeast

1 tablespoon cornstarch

1 teaspoon tahini

1/2 teaspoon onion powder

1/4 teaspoon turmeric

3/4 teaspoons salt

2 cups cooked brown rice

1 tablespoon vegan parmesan (optional)

freshly ground pepper, to taste

1 bunch asparagus (about 12 ounces)

1/4 cup shallots, minced

1 clove garlic, minced

1 heaping cup (about 4 ounces) sliced mushrooms

1/2 red bell pepper, chopped

olive oil spray

Preheat oven to 350. Put first 8 ingredients (tofu through salt) into blender. Puree until completely smooth, stirring a couple of times between blending.

Mix rice with 3 tablespoons of the tofu mixture and the vegan parmesan (optional). Add freshly ground black pepper to taste. Spray a pie pan with cooking spray or canola oil, and press the rice into the bottom and up the sides of the pan.

Bake for 8 minutes. Remove from oven.

Snap the tough ends off the asparagus and discard. Cut off the top 3 inches and set aside. Chop the remaining stalks into 1/2-inch pieces.

Spray a medium non-stick saucepan with olive oil and heat. Add the shallots and cook for about 1 minute. Add the garlic, asparagus, and two tablespoons water. Cover and cook for 2 minutes. Add the mushrooms, bell pepper, and 2 more tablespoons water. Cover and cook 2 more minutes. Remove cover, sprinkle with salt and pepper to taste, and cook, stirring, for a minute or two until most liquid has evaporated. Separate out the asparagus tips from the rest of the vegetables. (NOTE: Next time I will not pre-cook the asparagus tips; they should cook well enough in the oven.)

Spread the vegetables (excluding the asparagus tips) on top of the rice crust. Pour the remaining tofu mixture over the vegetables, stirring lightly to distribute it through the vegetables. Arrange the asparagus tips over the top and spray lightly with olive oil.

Bake for 60 minutes. Let cool for about 10 minutes before cutting (this helps make the quiche slice more cleanly, but if you don’t care about that, go ahead and dig in; we did!)

Preparation time: 1 hour(s) 30 minute(s)

Cooking time: 1 hour(s)

Number of servings (yield): 4

4 servings: 223 Calories (kcal); 5g Total Fat; (18% calories from fat); 12g Protein; 34g Carbohydrate; 0mg Cholesterol; 441mg Sodium; 4g Fiber. Weight Watchers Core (omit tahini)/4 Flex Points.

*Tip: Make this lower in fat by using lite silken tofu and fat-free soy milk: 200 Calories (kcal); 2g Total Fat; (10% calories from fat); 11g Protein; 34g Carbohydrate; 0mg Cholesterol; 485mg Sodium; 4g Fiber. Weight Watchers Core (omit tahini)/3 Flex Points.

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Happy National Green Bean Casserole Day.

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Thanksgiving With the In-Laws

So obviously Thanksgiving is a time where people stuff their faces until they can't breathe anymore and then wallow on their couches. Sounds fun, right? The past 2 holiday seasons I've been pregnant and it's been awful haha. I love good food and socializing with friends and family as much as the next person does so I seem to be faced with a challenge this week. Dinner with my partner's family. This is a wonderful family of excellent cooks. I mean, I don't know how they do it, but his mom and aunt really pound it out and create some delicious family meals. I've been struggling with the idea of what it would be like to face the ultimate temptation. 

So I came up with a reasonable solution. I didn't want to put anyone else out by making them adapt the meal to suit my needs, so I asked if it would be okay if I could make a dish or two. This idea was well received! It lessens the load on them and allows me to 1) feed myself and 2) share with my family. Now, what to choose, what to choose. One of my favorite resources for recipes has always been Post Punk Kitchen. I believe I will be sticking with this recipe for Green Bean Mushroom Casserole to keep in tradition. Feel free to share some other awesome good ideas with me! I want to lure them to my team. :)

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Milestone!

After pulling my pants up for the last couple of week, I bought the same pants in a smaller size. 

And they fit. 

What in the world?