Oh The Variety of Recipes :)

Vegan Healthy Pumpkin Muffins!

Vegan Lunch: Sprouted Grain Bread w/ Pumpkin Butter, Lemony Tempeh Chunk, Raw Salad 

Vegan Red Quinoa Chickpea Protein Bowl

Pumpkin Spiced Tofu Scramble w/ Carrot Fennel Quinoa

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The Recipe

Yields 2 – 3 Servings

1 cup quinoa

2 1/2 cups water

3 tbsp fennel seeds

1 cups shredded carrots

2 1/5th blocks of extra-firm tofu

1 cup bok choy leaflets

1 cup eggplant, diced

1 cup mushrooms, diced

1 small onion, diced

1 tbsp turmeric powder

1 tsp garlic powder

3 tsp extra-virgin olive oil

2 tbsp pumpkin spice

1 tsp ginger powder

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Directions

1. Cook the quinoa in the water. Throw in the carrots and the fennel seeds and allow them to cook with the quinoa.

2. Throw all the vegetables and spices onto a saucepan and drizzle with olive oil. 

3. Cook till the bok choy has simmered down and the tofu is a little crispy.

4. Enjoy warm by first laying a bed of quinoa into your bowl.

5. Then, top with the tofu scramble and enjoy together! yumm fall pumpkin spice 🙂

Sweet Treats & Easy Indian Recipes

Methi Thepla (Indian Fenugreek Flatbreads)

Quinoa Dosas (Indian Crepes Made Healthy)

Banana Bread Chocolate Chip Muffins (Trader Joe’s)

Cinnamon Coffee Crumb Cake (Trader Joe’s)

Quinoa Oat Green Khakhra (Indian Thin Crackers) & First College Breakfast!

Before I headed out to college, my mom and I had made a Quinoa Oat Green Roti (Indian flatbread). There’s this other famous Indian snack called khakhra that is basically a thin Indian cracker – crunchy and savory! One morning, my mom tried roasting the green roti on the stovetop for a little bit longer than needed for roti and it become hard and crunchy, just like khakhra! It is a really thin cracker, which makes it ideal for any one to enjoy on-the-go as well. So, if you want a healthier version of a cracker with some hearty leafy greens added, check out this recipe for Quinoa Oat Green Roti here and simply roast the dough after rolling it for about 5-7 minutes longer till it becomes harder and crunchy. Enjoy with anything; culturally, this snack is enjoyed in the morning with tea or for a snack in the afternoon!

look how thin!

Next, for a yummy recipe! I just moved into college successfully – very tiring process and it rained thanks to that silly hurricane, but everything is good now thankfully! For breakfast this morning, I decided to try out Shiloh Farm’s Oat Bran that I had recently discovered in my local health food store. It’s a hearty breakfast since oat bran is filled with fiber and protein – one serving has a whooping 8g protein and 7g fiber! It’s a healthy and delicious way to start off your day and you can top the oat bran off with literally anything, just like oatmeal! I choose some apple slices, cinnamon powder, and flaxseeds. Feel free to play around with yours – you can add nuts, fruit, dried fruit, brown sugar, nut butters, milk, chocolate chips, etc!

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The Recipe

Yields 1 Serving

1/3 cup oat bran

1/2 cup almond milk (optional)

1 cup water

1 tsp cinnamon powder

1 tbsp flaxseed, ground

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Directions

1. On the stovetop, cook your oat bran in water till the water starts to evaporate and the oat bran becomes like porridge. Add your milk if you wish and let it cook for about another minute till the milk and oat bran start to bubble a little to the consistency you wish. Stir frequently.

2. Pour the oat bran into a bowl. Top with your desired add-ins and enjoy warm! If it is too hot for you to eat, place in the freezer for a few minutes and then enjoy.

Today’s Yummy Food Adventures (Esp. New Indian Recipes!)

Vegan Raspberry “Cheesecake” (no added sugar, low-carb, delicious!!)

Gujarati Puran Puri (Indian Sweet Flatbread)

Homemade 4-Ingredient Nut Chikki (Indian Brittle)

No-Cook Lemony & “Creamy” Quinoa Salad

Quinoa Oat Green Roti (Indian Flatbread)

For lunch today, my mom and I experimented with making a healthier version to the Indian favorite, roti. Roti is basically a thin, Indian flatbread, typically made out of white or whole wheat flour. We wanted it to be made out homemade flour (so unrefined) and out of our favorite whole grains (oats and quinoa). Moreover, we thought of making them with a little vegetable so we made a green spinach puree and it turned out to make delicious green rotis! You can’t even taste the difference, the rotis taste just like your atypical bread or tortilla yet they are so much healthier! Rotis are perfect to eat with any dish or as a snack – you can dip it into yogurt, hummus, or any other dips or you can enjoy it with your main entrees like lentils, soup, vegetables, etc. For non-Indians, you can easily replace rotis for your daily serving of bread! It tastes good with literally anything 🙂

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The Recipe

Yields 10 – 12 servings

Serving Size: ~ 5 – 6″ thin roti

1/3 cup quinoa

1/3 cup gluten-free oats

3 tbsp seaweed

3/4 cup spinach puree

1/2 tsp salt

1/2 tsp hing powder (optional)

1 tsp olive oil

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Directions

1. Blend together the seaweed, quinoa, and oats to make a flour. 

2. Blend ~4 cups of raw spinach leaves to make a puree. Add a little water if needed. If you make any extras, you can freeze the puree and it will remain fresh for several months!

3. Mix together the flour, the spinach puree, and the spices. Start kneading the dough, add a little water if needed to make the flour stick together. Continue kneading until it is a smooth dough. Break the dough into ~ 10 – 12 evenly sized balls (about the size of a lemon).

4. Using a roller, roll out the balls into thin circles (like tortillas). Dust a little flour onto both sides of the roti to help it stretch better. Be sure to roll gently because the flour is very fragile and will break into pieces easily.

5. On a skillet, heat the roti. Add a little olive oil. Once the roti starts to “poof” up or bubble, flip it over. Add a little oil to the other side if you want. Cook the roti on both sides by flipping over until you see brown spots forming.

i chose this picture to show you how it tears – don’t worry if you get a little hole, it will still cook

 

6. Serve warm with any dish or enjoy simply with yogurt.

A Healthier Version of Pav Bhaji (A Popular Indian “Chili”)

There is this DELICIOUS Indian street food called Pav Bhaji that is basically a buttery, mixed vegetable “chili” with Indian spices. Indians enjoy this dish literally on a daily basis because it is easy, filling, and delicious! I personally love it – I cannot even describe how savory the dish is because of the authentic blend of spices, but sadly, it is also filled with butter and oil. Hence, my mom and I decided to experiment and create a healthier version to this yummy dish for dinner today. And, we were sneaky and included hearty quinoa grains into the recipe – you can’t even see or taste them – to make our own broth for the dish instead of using high-sodium, store-bought broths. With such amazing differences to the typical recipe, you are going to reap so many benefits from eating this dish because of the complete protein, fiber, and whole grain carbohydrates! Our unique take to Pav Bhaji is high in magnesium, phosphorus, iron, vitamins A & B6 & C, potassium, and dietary fiber. Moreover, it has no cholesterol and is both low-sodium and low-sugar! You really don’t get that from your typical pav bhaji dish whether it’s from a street vendor or from an Indian restaurant! This popular dish is enjoyed simply alone, with some bread, or some rice. The texture of pav bhaji is like chili, but our recipe was a little bit thicker because of the quinoa so I would say it is almost in between chili and porridge. My little sister, who is very picky when it comes to eating, ate her entire bowl without complaining about no butter or a quinoa-y taste, which was pretty outstanding. Let me know how you like it!

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The Recipe

Yields 3 – 4 Servings

1 cup quinoa, cooked

1 large bell pepper (preferably yellow, red, or orange so you get the color of pav bhaji)

8 large mushrooms, diced

1 large zucchini, diced

1 1/4 cup edamame, shelled

1/2 cup parsley leaves

2 garlic cloves, diced

1 bunch kale leaves (~ 1 cup chopped)

1 1/2 tbsp pav bhaji masala (*)

1 tsp turmeric powder

1 tsp hing powder (optional)

 

* If you don’t have pav bhaji masala on hand, you can make it quickly by mixing the following spices together (you can add or remove depending on your taste too): black pepper, cardamom powder, chili powder, garlic powder, salt, coriander, cumin powder, ginger powder, dry mango, fennel, and turmeric powder. Pav bhaji masala can be found at your local supermarket or easily at a local Indian supermarket – they come in small packets like to the left.

 

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Directions

1. Cut up all the vegetables and wash carefully.

2. Blend the cooked quinoa and the bell pepper together with a little water to make the broth.

3. In a big pot, place the edamame, the blended broth, and all of the spices. Let the broth simmer for about 5 minutes so the spices integrate into the entire dish evenly.

4. Throw in all of the other vegetables and cook for about 10 – 15 minutes till the vegetables are fully cooked.

5. Serve warm with some rice or bread!

Nectarine Quinoa “Porridge”


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The Recipe

Yields 1 serving

Serving Size: 1 bowl

1/2 cup cooked quinoa

1 tsp cinnamon powder

1 medium or large nectarine, diced

10 almonds

1 tbsp (15g) dried chia seeds

1/2 cup milk (optional – if you want your breakfast more porridge-like)

Fresh Radish Chickpea Salad

Wellll, today’s Monday, and I know we all dread getting out of our cozy beds. So, for lunch today, I decided to try something new to give myself some motivation to look forward to the rest of the day. This weekend, my mom brought me some fresh produce from a local farmer’s market – I got tons of radish, collard greens, dandelion, kale, spinach, carrots, and tomatoes. I plan on experimenting a lot this week with my new diet plan. And, I started today! My goal is to focus on having a protein, a whole grain/starch, and fresh vegetables with herbs in every meal. For today’s lunch, I choose my favorite grain (quinoa) and fresh chickpeas as my base for the salad. The toppings included some radish, tomatoes, collard greens, and parsley leaves all topped with a delicious, but simple balsamic vinegar dressing. I have to say that this salad not only look delicious, but also tasted delicious. On top of it all, it’s full of great protein, whole grain, fiber, and vitamin sources! Plus, quinoa is a complete protein, perfect for all of you vegans and vegetarians who know how difficult it is to find complete protein sources without mixing up different ingredients! I hope you like it as much as I did! It’s a really simply recipe – just chop and cook all of the ingredients ahead of time, mix together in a bowl, swirl in the balsamic vinegar, and eat cold (or warm if you prefer)! I ate this, as I said, for my lunch entree, but you can even split the serving up into 2 and enjoy as a side salad to any meal or an afternoon snack! It’s packed with several nutrients so it’s perfect for any time of the day.

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The Recipe

Yields 1 Serving main dish (or 2 Servings side dish)

Serving Size: 3 cups of salad

1/2 cup cooked quinoa

1/2 cup cooked chickpeas (garbanzo beans)

1 cup collard greens, chopped or diced

5 cherry or grape tomatoes

2 large radishes, diced or 1/2 cup radish, diced

2 tbsp parsley leaves, chopped

1 tsp turmeric powder

1/2 garlic clove, shredded or 1 tsp garlic powder

1 – 2 tbsp balsamic vinegar

1/4 – 1/2 tsp salt

 

Hearty Quinoa Egg Breakfast

I had some leftover quinoa from last night’s dinner so I decided to make a quinoa breakfast bowl and threw in some hard boiled egg white pieces for extra protein to keep going till lunchtime. I found out recently that quinoa is a complete protein meaning it is great for vegetarians and vegans since it’s a delicious source of all eight necessary amino acids! Eating quinoa in the morning is like eating a bowl of rice porridge. You can top it with whatever you like – I chose pumpkin seeds, flax seeds, egg whites, and fresh raspberries to get a nice colorful balance of carbohydrates, fiber, healthy fat, and protein! It’s a quick breakfast to throw together if you’re in a hurry – just make sure the quinoa is cooked and you’re good to go. It’s delicious and healthy so why not try it? Enjoy!

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The Recipe

Yields 1 Serving

1/2 cup cooked quinoa

1/2 cup milk (optional if you like your breakfast watery rather than thick)

1 tsp cinnamon powder

1 tbsp flaxseed, ground

2 hard-boiled eggs, yolks removed

20 fresh raspberries or 1/2 cup of your choice of fruit

2 tbsp pumpkin seeds, dried

3 fresh mint leaves, grated (optional)

**Other possible toppings: raisins, dried cranberries, chocolate chips, carob chips, almonds, walnuts, pistachios, cashews, pecans, peanut butter, almond butter, sunflower butter, granola or oatmeal, berries, apples, bananas, peaches, etc.

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Directions

1. Mix all of your ingredients together and enjoy either warm or chilled (I like my quinoa breakfast bowl cold but it’s your preference – also depends on what you choose to put in it).