Vegan Diaries – Green Bean and Mushroom Stir Fry

 

green bean stir fry

A good stir fry is an easy meal. Grab what’s in the fridge and toss it in a pan! Green beans are great in a stir fry. The trick is to make sure they are steamed for a few minutes before they hit the pan. They stay crisp and soak up flavor.

 

 

Ingredients

  • green beans 1/2 lb
  • onion roughly chopped
  • shitake mushrooms 1 c sliced
  • fresh garlic minced 2 cloves
  • fresh ginger 1 T
  • scallions chopped 3 stalks
  • sesame oil 2 T
  • soy sauce (or Tamari) 2 T
  • veggie stock 1/4 c
  • water 2 T
  • juice from one lemon

Preparation 

  1. Steam green beans for 2 minutes (you can also blanch them if steaming isn’t for you).
  2. Set green beans aside.
  3. Begin to saute the onions and garlic in a pan with the oil stir for two minutes.
  4. Add the mushrooms, ginger and saute for three more minutes.
  5. Add the stock and soy sauce. Cook for three minutes until the liquid reduces by half.
  6. Add the green beans and scallions.
  7. Add water (if necessary).
  8. Add lemon juice.
  9. Cook for two more minutes and serve!
I had mine with a salad and carrot ginger dressing (my all time fave dressing, seriously. If I were 6 years old, I’d marry it)
That said, serving this over brown rice or quinoa would be tasty too.
Try a veggie stir-fry for friday instead of ordering take-out. It’s cheaper, tastier and better for you!

What’s in your favorite stir fry? 

Namaste y’all!!!

 

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Breakfast Yoga

I have the attention span of a small child. And everything entertains me. This means each day is an adventure. I shriek with delight at every new discovery and can barely contain myself as I share my treasures with the world.

*gets up distracted by shiny object*

*sits back down*

Yoga has been a saving grace. It’s helped me learn how to focus. I do have a hard time sticking with routine unless, of course it’s entertaining. This can make eating a dangerous vixen. I have every intention to have a healthy breakfast, but if something isn’t prepared I’m in big trouble.

(It’s why I don’t keep a ton of snacks in the house).

Fortunately, I love to cook. I prepare a lot of food and keep portions wrapped in individual containers.

If you are looking for an easy (and cheap- sorry, I mean inexpensive or economical) ‘go to’ breakfast, try this:

  • Grab your muffin tin
  • Get egg whites
  • Chop up a few veggies
  • Mix the egg whites and veggies
  • Spray the muffin tin with non-stick spray (or you could use muffin liners)
  • Use a measuring cup to evenly distribute the egg whites in the tin (don’t fill the tin to the top)
  • Bake in a 350 oven for about 10-15 minutes

That’s it! They store well and are good hot or cold!

Namaste y’all.

 

Vegan Diaries – 21 Meals 35 Bucks (Days 2 and 3)

photo-5

The quality of food definitely matters.

 

 

 

Day 2

Breakfast

  • Apples and hummus

Lunch

  • Soup and a half serving of the kale with chickpeas

Dinner

  • Salad with sautéed green beans and quinoa

I seasoned the green beans with a splash of lemon juice, salt, pepper, and rosemary. This was DELISH and be in regular rotation. Fresh green beans would be very tasty, but the frozen ones from Trader Joe’s worked and are just what you need to cook dinner in a flash. All told this took under 20 minutes. At 1.11 per serving you can’t beat it.

 

Day 3

Breakfast

  • Banana

Lunch

  • Soup with leftover green beans and quinoa

Dinner

  • Burrito with groundless beef, greens, black beans and quinoa (leftover from day 2)

photo-6

 

Stay tuned for Days 4 and 5 as well as a end of week recap.

 

Namaste y’all.

Vegan Diaries – The Perfect Bite

guac cucumber
One bite of guacamole love

Hunger not necessity is the mother of invention. Home from yoga (and starving), I was jonesing for a tasty snack but it was late. On the counter I spied an avocado that was dangerously close to getting overripe. Nacho chips and guacamole sounded good. Nacho chips covered in cheese topped with guacamole and sour cream sounded better.

That’s not where this party is headed so sorry in advance. But I did discover something  tasty, refreshing and satisfying using guacamole. A guacamole amuse bouche.

Traditionally an amuse bouche is one bite appetizer served with wine and is comprised of specific elements to complement the wine. The phrase translates to ‘mouth amuser’. I say it translates to ‘fun for my mouth because it’s tasty’ or ‘the perfect bite’ or ‘one bite of love’. A sufficient picture I think is painted.

But what makes up a perfect bite? The door was open at the fridge and I’m looking for inspiration. Dakota in her furry cuteness walks over to see what’s up. Once she realizes that there is nothing for her- she’s out. I pulled out a cucumber and bell pepper that needed to be used. Not nachos to be sure but I remain focused on my snack mission.

Presto! Guacamole with veggies.

I wasn’t moved. I said it again this time with feeling.

Guacamole with veggies!!  Nada. Veggies are a poor replacement for nacho chips. But I really wanted guacamole. Aha. Brain storm.

I roasted the pepper on my stove top. (If you don’t feel like roasting your own pepper the kind in the jar will do but I prefer the freshly roasted flavor.) Simply put the burner on medium and plop the pepper on top. As long as the pepper doesn’t touch the flame it’s fine. Check it every 2 minutes and rotate. As soon as the skin is blackened place the pepper in an ice bath for 3 minutes. Remove the skin.

I put the pepper on a white towel to dry and made the guac.

Aside from being one of the best foods on the planet avocados have quite a few benefits. Avocados have anti-cancer properties, anti-inflammatory properties, contain lutein which is great for eye health, are high in oleic acid which has been shown to assist in preventing breast cancer and is a vitamin e powerhouse. I had now convinced myself that if I didn’t eat this guacamole I was somehow putting myself and the planet at risk. My urgency grew.

Traditional guacamole doesn’t have a ton of ingredients:

  • Avocado
  • Juice from one lime for each avocado used
  • Salt and pepper to taste
  • 1/2 red onion for each avocado used
  • 1/2 tomato for each avocado used
  • Finely chopped fresh cilantro
  • 1 clove garlic mashed and minced
  • 1 serrano chile chopped (careful and don’t put your hands in your eyes)

Combine all ingredients in a bowl with a fork. Take care not to mix the ingredients too much. There should still be some chunks of avocado. Cover with plastic wrap and place in the fridge to stop oxidation if you’re not using right away.

Then assemble your perfect amuse bouche:

  • Slice cucumbers into bite-sized pieces
  • Slice roasted red pepper in small pieces and place on top of the cucumber
  • Add a dollop of the guacamole

You are done. *

* If you’re entertaining and would like an even more grown-up version marinate the cucumber in some high quality tequila and lime juice before topping with the peppers amd guacamole. Or you can marinate the peppers in vodka for flavor. (You don’t have to be entertaining…)

Namaste y’all!

Vegan Diaries – Stuffed Zucchini

inspired recipes, summer squash

 

I wish I had a garden. I just know that I have a green thumb. It’s genetic. My mother has a green fist and my Dad is a scientist so c’mon that’s got to mean something. But all this city livin’ has left me without a backyard. That’s okay, I’ll get my garden one day.

 

As a kid my mom grew a bunch of things but I remember zucchini. Any kid who had a garden with zucchini remembers it, because it grows easily. It can be a little overwhelming trying to figure out what to do with the glut of squash you may have on your hands. Let’s face facts there’s only so many ways you can sauté it. So try this stuffing. It’s perfect for Meatless Monday! And the stuffing freezes nicely.

 

 

 

Check out Patrick’s video on zucchini! He has a beautiful garden- and he shoots the whole video with one hand.

 

Ingredients

  • 2 zucchinis halved lengthwise scooped out (save pulp for filling)
  • 1 pint mushroom package
  • 1 cup of fresh spinach
  • 2 cloves garlic
  • 1 small onion
  • roasted red peppers 1/2 jar (I used Cento’s tri-color)
  • 1/2 cup plum tomatoes (I used Muir)
  • 3-4 scallions
  • 1 T oregano (dried)
  • 1 T basil (dried)
  • splash of red wine
  • 3 T olive oil
  • 1 t salt
  • pepper to taste

 

Preparation

Pre-heat oven to 325

 

inspired recipes, summer squash, zucchini,

 

1. Put the following in a food processor 1/2 of the mushrooms (roughly chop first), 1/2 of the roasted peppers, garlic, onion (roughly chop first), spices, scallions, olive oil and zucchini pulp.

 

inspired recipes, summer squash, zucchini,

 

2. Pulse until combined (don’t turn it into mush)

3. Place a pan on medium heat. Add 1 T olive oil.

4. Cook stuffing mixture from food processor in pan.

5. Add remaining mushrooms and roasted peppers. Cook for two minutes.

6. Add sauce. Stir and cook for 5 minutes.

7. Add wine. Cook for 1 minute

8. Add spinach cook until wilted. Remove from heat

9. Gently spoon filling into zucchini ‘boats’

 

inspired recipes, summer squash, zucchini,

 

10. Cook for 40 minutes

 

Serve immediately and enjoy!!!

 

Namaste y’all!!!

Food Yoga – Grilled Rosemary Rubbed Eggplant and Spinach Salad

Grilled Rosemary Rubbed Eggplant and Spinach Salad, meatless monday, inspired recipes, vegetarian, easy dinners
Have no fear, a Meatless Monday idea is here!

Eggplant. I love it. Really, really love it. Smothered in marinara or as a part of lasagna, oh mama. But grilled eggplant is simply the greatest. It doesn’t float like a butterfly or anything but rub it with rosemary, thyme, lemon zest and garlic? Your family will be calling you the greatest.

 

Ingredients

For the rub

1 t lemon zest

3 cloves garlic

3-4 sprigs fresh rosemary

3-4 springs of thyme

1/2 kosher salt

1T olive oil

A few turns of fresh black pepper

1 T fresh oregano or 1/2 T dried oregano

 

For the salad

  • eggplant cut into 3/4 in rounds
  • zucchini cut into 3/4 in rounds
  • cherry tomatoes sliced in half
  • heirloom tomatoes (Optional. They just happened to be sale and they NEVER have them) diced or chopped
  • fresh spinach
  • juice from one lemon
  • 1 T light tasting olive oil
  • 2 T crumbled feta

 

Preparation

  1. Blend the ingredients in your food processor
  2. Rub eggplant and zucchini
  3. Grill until tender about 3 minutes on each side
  4. Cut eggplant into quarters
  5. Gently toss all ingredients in a bowl

 

This is yoga. And it is aubergine.

Namaste y’all.