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Tag Archives: Vegetarian

Vegetarian recipes, as you might guess, do not contain any meat, including fish. They may contain eggs or other animal products. To earn the “vegetarian” tag on this website, a recipe must not require any substitutions to be meat-free.

Zucchini Carrot Souffle Muffins

This muffin recipe* is from my friend Chloe who I have known since we were kids in elementary school. Today, Chloe is a registered dietitian (RD) and owns a nutrition consulting business in Cambridge, MA. She has a firefighter husband, four kids and two dogs. I saw Chloe as a client when I was trying to lose some weight a few years ago and she helped me immensely by giving me a plethora of recipes that are both healthy, guilt-free and delicious. You will see many more of Chloe’s recipes on my blog as I have time to upload them. I think these muffins are ingenious— They are gluten-free, dairy-free, paleo-friendly and are an easy way to get some extra veggies. They also have no added sugar with the exception of maple syrup. They have just a touch of sweetness.

*Alternately, you can put the batter in a loaf pan lined with parchment paper and turn this intro bread instead of muffins.

Original Source: Chloe Schweinshaut, RD of RiversideNutrition.com

 

Preparation Time: 30 minutes
Cooking Time: 35 minutes
Ready In: 1 hr 5 minutes
Makes 10 servings (depending how large your muffin tins are)

Ingredients:

  • 1/4 cup maple syrup
  • 4 eggs (separated)
  • 1/4 cup coconut oil (melted)
  • 1 tablespoon vanilla extract
  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1 1/2 teaspoons baking powder
  • 1 tablespoon ground flax seed
  • 1 tablespoon hemp seeds
  • 1/4 teaspoon sea salt
  • 1 carrot (grated)
  • 1 zucchini (grated)

Instructions:

  • Preheat oven to 350 F. Grease a muffin tin or line one with muffin cups.
  • In a bowl, whisk together maple syrup, egg yolks, melted coconut oil and vanilla extract.
  • Add dry ingredients to the wet mixture and combine thoroughly.
  • Add grated carrot and zucchini. (Note: If it is too wet, add more coconut flour. If too dry, add 1 tablespoon warm water at a time).
  • Using a handheld or stand mixer, whisk egg whites until stiff peaks form. Gently fold egg whites into batter.
  • Scoop batter into muffin cups and bake for 35 minutes or until a toothpick comes out clean. Let cool before serving.

 
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Posted by on February 22, 2020 in Breads, Healthy Snacks

 

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Coconut Date Balls

If you are looking for a healthy way to satisfy your sweet tooth, these Coconut Date Balls may do the trick! As Ellie Krieger says, they have “no added sugar” because all the sweetness comes from the dates themselves. Ready within minutes, they are fun to make with kids or just by yourself when you are craving a late afternoon snack or dessert. I am a huge fan of Ellie Krieger and have been making these every week since I saw the video on her website. You would never guess they are gluten-free, dairy free and vegan.

Original Source: Ellie Krieger.com
You can also view Ellie demo this recipe on her Facebook page

Preparation Time: 5 minutes
Cooking Time: N/A
Ready In: 10 minutes
Makes 8 servings (serving size: 3 balls)

Ingredients:

  • 3 tablespoons shredded, unsweetened coconut
  • 7 ounces pitted dates
  • 3 tablespoons whole, natural almonds
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon salt

Instructions:

  • Place the coconut on a small plate.
  • Place the dates, nuts, cinnamon and salt in the bowl of a food processor and process until finely chopped.
  • Using a rounded teaspoon of the mixture, press it into a ball with your fingers, then roll the ball into the coconut, pressing down somewhat so the coconut adheres.
  • Repeat with the remaining mixture and coconut.
 

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Baked Eggplant

This baked eggplant is great as a stand alone side side dish or as part of the Mediterranean Eggplant Bake recipe (also from Fran McCullough). If you like Italian food, nothing is more satisfying! This is a healthier way to prepare eggplant than frying and breading it it as is done in Eggplant Parmasan.

 

Original Source: The Low Carb Cookbook: The Complete Guide to the Healthy Low-Carbohydrate Lifestyle- with over 250 Delicious Recipes, by Fran McCullough

Preparation Time: Up to 30 minutes
Cooking Time: 20 minutes
Ready in: Up to 50 minutes
Makes 6 servings

Ingredients:

  • 1/2 cup extra virgin olive oil
  • 2 pounds eggplant, in 1/2 inch slices
  • Salt to taste
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon oregano
  • Pepper to taste

Instructions:

  • Preheat the oven to 450F. To make the first batch of eggplant: Pour half the oil into a 15×12 inch roasting pan and spread it around the bottom. Dip half the eggplant slices in the oil to coat both sides and arrange them in the pan in one layer. Bake for 10 minutes. Turn the slices and bake another 10 minutes, or until the eggplant is golden brown. Remove the eggplant to a serving platter and sprinkle with half the lemon juice. Crumble half the oregano on top and add pepper to taste.
  • Repeat the procedure with the remaining eggplant slices. The eggplant tastes best at room temperature; if it’s been refrigerated, let it come to room temperature before serving. The flavor just improves day to day, up to about 3 days.

Chef’s Tip: The author suggests peeling and salting the eggplant for 30 minutes prior to cooking if it’s store bought. She says that garden-fresh eggplant does not require salting.

 
 

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Layered Eggplant and Zucchini Casserole

I came across this recipe online while searching for a no-fuss week night meal that is easy to throw together and will not expand my waistline. This casserole is so delicious you would never guess that it is low-fat, low-carb and vegan or that the ingredients can be compiled in the amount of time it takes to pre-heat the oven. The bean spread in the middle is what gives the vegetables their flavor. The best part is that this stand-alone entree is quite filling. You don’t need to prepare a side dish to accompany the casserole unless you are inspired to.

Original Source: OhSheGlows.com

Preparation Time: 20 minutes
Cooking Time: 40 minutes
Ready in: 1 hour and 40 minutes
Makes 4-6 servings

Ingredients:Eggplant and Zucchini Casserole

  • 2 medium eggplants
  • 1.5 medium zucchini, thinly sliced (The original recipe calls for 1.5 zucchini, but I use 2))
  • 2 cups leftover homemade chili OR pasta sauce
  • One 15-ounce can navy (great northern) beans, drained and rinsed
  • 1/2 tablespoon nutritional yeast (optional)
  • 1 teaspoon basil
  • 1/2 teaspoon oregano
  • 2 garlic cloves, minced
  • 1 cup spinach (optional)
  • 2 tbsp extra virgin olive oil
  • 1/2-3/4 teaspoon sea salt, to taste
  • Vegan parmesan cheese, for garnish

Instructions:

  • Preheat oven to 450F. Peel the eggplants and cut into 1/4-inch slices. Lay on a lined baking sheet and pre-cook eggplant only for about 15 minutes, or until shrivelled. Remove from oven and cool.  While the eggplant is cooking, slice the zucchini and set aside. Now prepare your bean filling, by processing the drained beans, herbs, salt, garlic, olive oil, and nutritional yeast (optional) in a food processor until smooth. Gather the eggplant, zucchini, sauce, and bean filling and get ready to layer your casserole.
  • Preheat oven to 425. Grease a mid-sized rectangular casserole dish with oil. Put a thin layer of sauce in the bottom of the dish. Arrange 1/3 of the eggplant slices over the sauce. Spread 1/2 of the bean filling over the eggplant, and put half of the zucchini on top. Add a layer of the sauce. Repeat eggplant, bean filling, zucchini, and sauce. Place the final layer of eggplant over the top and pour the remaining sauce evenly over top, spreading with a spoon.
  • Bake for about 40 minutes at 425F. Once zucchini is cooked, remove from oven and allow to cool for about 5-10 minutes before serving. Sprinkle on some vegan parmesan cheese if desired.
 
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Posted by on December 21, 2019 in Casseroles, Lasagna, Uncategorized

 

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Eggplant Parmasan

A traditional Italian entree, eggplant parmasan is one of my favorite meals. I was inspired to learn how to cook it when I first started dating my boyfriend Jason who is part-Italian and may like eggplant even more than I do. We often order eggplant parmasan when we go out to eat as well, so this dish has become a culinary theme in our relationship. 🙂 My BFF and former roommate Michelle taught me how to make it and her version beats many I have tasted in fancy restaurants.

The proportions below are for a casserole. If preparing one or two servings, I recommend using a small serving dish for each and cutting the ingredients in half. While this does take a long time and is very messy, it’s totally worth it! Serve with pasta and/or a green salad. 

Ingredients:

  • 2 large eggplants
  • 16 oz. (2 large packages) shredded mozzarella cheese (I like Sargento brand the best)
  • Freshly shaved parmasan cheese (enough to cover the top of the casserole)
  • 2 large bottles of marinara sauce (you may make your own sauce from scratch or if short on time, buy a high quality one-I like Newman’s Own)
  • Extra virgin olive oil for frying
  • Salt (enough to sprinkle on eggplant)
  • 6-8 eggs
  • Flour (enough to coat eggplant)
  • Large box of breadcrumbs since you will run out of these faster than you expect (I like Italian breadcrumbs the best- do not use Panko breadcrumbs- although they are healthier, they do not fry well)

Instructions:

Preparing eggplant before cooking:

  • Remove skin from eggplants (optional)
  • Slice eggplants horizontally into very thin slices and lay the slices side-by-side on a cutting board.
  • Sprinkle salt on both sides of each slice and allow to sit for at least 10 minutes. Remove salt with paper towels. (The salt soaks the water out of the eggplant so that it doesn’t get soggy when you fry it later).
  • In 3 separate bowls, place flour, beaten eggs (start with 3) and breadcrumbs. You will coat each slice of eggplant with these ingredients in turn.

Frying eggplant:

  • Coat the first slice of eggplant in flour, then egg, and then breadcrumbs. Make sure you completely cover every corner of the eggplant. Place in a pan with olive oil and fry until each side is golden brown. (About 3-4 minutes per side). Repeat for each slice of eggplant. Depending on the size of your pan, you can probably fry up to 4 slices at once. Leave at least 1/2 inch between slices and move them toward the center of the pan so that they cook evenly.

Layering eggplant, sauce and cheese in casserole dish:

  • As you finish frying the first few slices, begin layering them with marinara sauce and cheese in a casserole size (9×13 inch) baking pan. Begin by coating the bottom of the pan with marinara sauce, then place a layer of eggplant slices and cover with cheese. Repeat until the pan is full. Your top layer should be marinara sauce covered with cheese.
  • Cover the top layer of mozarella with freshly shaved parmasan cheese.

Cooking time:

  • Bake at 350 degrees for 30 minutes or until bubbly and the top layer is golden brown.
  • Allow to cool before slicing and serving. (Otherwise it will be runny).

Did You Know?

The name of this recipe is deceptive because many eggplant parmasan recipes do not actually contain parmasan cheese, only mozzarella. My recipe is unique because I add freshly shaved paramsan on top of the casserole before baking it.

 

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Debi’s Gypsy Soup

(Original source: The Moosewood Cookbook, by Mollie Katzen)

My friend Debi makes this delicious soup for her family and often brings it to parties. One of the best things about Gypsy Soup is that it is gluten-free, dairy-free and vegetarian, so it may be enjoyed by people with a variety of dietary restrictions. Most importantly, it’s full of flavor and perfect for a cold winter evening.

Preparation Time: 20-25 minutes (if you use canned chickpeas as opposed to raw)
Cooking Time: 25 minutes

Ingredients:

Spices:

  • 2 tsp paprika
  • 1 tsp turmeric
  • 1 tsp basil
  • 1 tsp salt
  • dash of cinnamon
  • dash of cayenne
  • 1 bay leaf
  • 1 tbs tamari sauce (Gluten-free individuals may leave out the tamari or use a gluten-free brand).

Other Ingredients:

  • 3-4 Tbsp. olive oil
  • 2 cups chopped onion
  • 2 cloves crushed garlic
  • 2 cups peeled and chopped sweet potatoes or winter squash
  • 1/2 cup chopped celery
  • 1 cup chopped fresh tomatoes
  • 3/4 cup chopped sweet peppers
  • 1 1/2 cups cooked chick peas
    • If using raw chickpeas, begin soaking 3/4 cup at least 3 1/2 hours before making the soup, and allow 1 1/2 hours for them to cook. If you are short on time, canned chickpeas work too.
  • 3 cups stock or water (Debi always uses stock, but boxed organic vegetable broth is fine).  

Instructions:

  • In a soup kettle or large saucepan saute onions, garlic, celery and sweet potatoes in olive oil for about 5 minutes.
  • Add seasonings (except tamari sauce) and the stock or water.
  • Simmer, covered, 15 minutes.
  • Add remaining vegetables and chickpeas. Simmer another 10 minutes or so-until veggies are as tender as you like them.
  • Add tamari sauce.
Chef’s Note:
“This is the most forgiving soup I have ever made. The vegetables used in this soup are flexible.  Any combination of orange and green vegetables are fine. For example, peas or green beans could replace peppers.  Carrots can be used instead of or in addition to the squash or sweet potatoes, etc. I use lots of extra veggies and broth to make a bigger pot. The only thing I treat seriously are the spices. They are what make the soup!”
 
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Posted by on December 1, 2014 in Soups

 

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Breakfast Power Smoothie

Dad 

In an effort to get more vegetables in my diet, I started making breakfast smoothies with spinach and kale. Unfortunately, they tasted like cardboard and were barely palatable. Then, I remembered that Dad makes himself a healthy smoothie every morning, so I asked him what he puts in it. When I made this smoothie at home, it was delicious! The orange juice masks the bitter taste of the kale. This is a perfect smoothie to drink for breakfast because the protein will stave off your hunger until lunch time, preventing you from binge eating later in the day.

 

Preparation Time: 15 minutes
Cooking Time: N/A

Ingredients:

Liquid base:

  • 16 ounces (2 cups) of fresh squeezed orange juice (NOT from concentrate)– Dad highly recommends OJ
  • You may substitute the orange juice for coconut milk OR coconut water, but the smoothie may be watered down

Fruit:

  • Add two of the following four frozen berries, depending on your tastes:
    • blueberries (10-12 berries)
    • strawberries (8 berries)
    • raspberries (8 berries)
    • pineapple (8 slices)
  • 1/2 of a banana (cut off the top stem of the banana to preserve the remaining half)
  • 1/2 of an avocado

Vegetables:

  • 3 leaves of kale (Dinosaur/Lacinato Kale is most nutritious)
  • 6 slices of cucumber
  • 6 cubed slices of carrot
  • 6-7 cubed slices of celery
  • 5 leaves (or more) of parseley

Other Ingredients:

  • 1 serving of whey protein powder
  • 6 Tbsp. of olive oil
  • Up to 5 Tbsp. of cereal (optional)

Instructions:

  • Pour orange juice into blender.
  • Add other ingredients, blending as you go.
  • Enjoy!
 
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Posted by on November 30, 2014 in Beverages, Smoothies

 

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