Tag Archives: vegetarian

Five ingredient hummus

Posted in Food & Diet, Recipes by

By Emily McLaughlin

Yes, you read correctly! This recipe includes five ingredients and tastes absolutely, positively delicious. Another bonus? It’s inexpensive! One 8 oz tub of Trader Joe’s Tahini Sauce can make up to 8 batches of hummus — unless you really love tahini, then it might only make 4 batches of hummus. Either way, TJ’s sells the tub at $2.99, Garbanzo beans at 89¢ and pre-made hummus for $2.99+… I’ll let you do the math to calculate your savings. ;)

Lemon garlic hummus

Ingredients

1 can garbanzo beans (chickpeas)

2+ tbsp olive oil

2 tbsp Trader Joe’s Tahini Sauce (or a similar product)

Juice of 1/2 lemon

1 clove garlic (best if roasted or sauteed first, yumm yumm yumm)

*For more flavor, add spices like salt, pepper, red pepper flakes, onion powder, etc.

**For a creamier hummus dip, add Greek yogurt (1+ tbsp).

Instructions

  1. Pour chickpeas and 1 tbsp of olive oil into a food processor. (Depending on the size of your food processor, you might have to blend 1/2 of the can with olive oil first, then add the rest of the can.) 
  2. Once the chickpeas start to breakdown, add the garlic, tahini and lemon juice. Blend.
  3. In order to reach your desired consitancy, continue to blend and drizzle in additional olive oil.
  4. EAT!
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Healthy black bean soup

Posted in Food & Diet, Recipes by

By Emily McLaughlin

A couple weeks ago I made this delicious black bean soup inspired by The Teenage Taste. Despite seeing the official start of Spring marked in my calendar… I’m not feeling too Spring-y. Temps are still rather low and we have seen some snow this week… well, A LOT of snow this week. C’mon, Mother Nature! I want to run outside more!

Enjoy a warm bowl of this filling soup for lunch, dinner or even as a snack between meals. There aren’t a lot of ingredients here, but I promise the soup packs plenty of flavor!SONY DSC

Ingredients (Serves 2)

  • Olive oil
  • 1/2  cup chopped onion
  • 1 carrot, shredded or chopped finely
  • 1 large garlic clove, minced
  • 1 teaspoon chili powder
  • ½ teaspoon cumin
  • 1 can vegetable stock
  • 1 (15 ounce) can of black beans, rinsed and drained
  • ¼ teaspoon ground black pepper
  • pinch of cayenne pepper
  • sour cream and cilantro, for garnish

Directions

  1. In a large saucepan, heat about 1/t tbsp olive oil over medium heat. Cook the onion, carrot and garlic for about   5 minutes or until the onion and carrot soften. Add chili powder and cumin. Cook, stirring for another minute.
  2. Add vegetable stock and 1/2 can of beans and bring to a boil. While the soup is reaching a boil, run the other half of the black beans through a blender or food processor with 1 tsp of olive oil; add this bean purée to your soup.
  3.  Reduce heat and simmer for 10-15 minutes. Garnish soup with a dollop of plain Greek yogurt, cilantro, green onions or anything else you might enjoy.

I served my soup with some veggie and flaxseed chips from Trader Joe’s. Yum!

Sweet potato banana bites

Posted in Food & Diet, Recipes by

 

By Emily McLaughlin

When I saw these flour-less muffins, I was a little skeptical. This is recipe is from The Lean Green Bean and these muffins were oddly delicious! Try ‘em out!

Click to go to The Lean Green Bean!

Click to go to The Lean Green Bean!

I highly recommend that you do the work and really mash the banana and sweet potato well. I left a couple chunks of sweet potato… and those were my least favorite bites of muffin.
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Tempeh lentil bites

Posted in Food & Diet, Recipes by

By Emily McLaughlin

I’ve been quite the chef lately… but I haven’t been telling you all about my creative kitchen escapades! First, let’s talk about how the transition back to meat-eating is going. After a month of pescetarianism (in January), I have tried some chicken parm, a turkey burger, bacon and pork here and there. I’m not going to lie… I’m kind of over it. I don’t like being a meat-eater. I’m not going to cut it out of my diet completely because that’s just inconvenient and unrealistic, but I am not going to buy it (unless I’m make something special for dinner, like chicken parm). Like I mentioned in previous posts, being “mostly” vegetarian is the most realistic lifestyle for me.

With that said… here we have a recipe for tempeh lentil bites that I made last week. Initially, I intended to make burgers, but then changed my mind when the baking step came round. Don’t get frustrated with me here, but I don’t remember all of the veggie measurements. I estimate that there were at least 2 tablespoons of each (diced) veggie used here — but use as much as you want!

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Tempeh lentil bites

(Makes 10-12)

Ingredients

1/2 cup dried red lentils

1 cup crumbled tempeh (I just crumbled the block with my hands, easy-peasy)

1 medium sweet potato

2 tbsp of each diced onion, red pepper, green pepper, yellow pepper

1/2 cup panko breadcrumbs

1 large garlic clove, minced

1 egg

Olive/vegetable oil

Spices (cumin, black pepper, red pepper flakes… whatever you fancy)

Directions

  1. Preheat the oven to 375 degrees. Cook lentils according to package instructions. While the lentils are cooking, cook the sweet potato (microwave is fine), mash and throw it in a medium-sized mixing bowl. When the lentils are done, mix them into the sweet potato.
  2. On a medium-sized skillet, heat oil (1 tbsp should do). Next, sautee onions and peppers until onions start to become translucent. Add minced garlic and crumbled tempeh to the pan and sautee for another 2 minutes. Add this mixture to your bowl of lentils/sweet potato and combine well.
  3. Next, add the panko, egg and preferred spices to your mixing bowl and combine everything best you can.
  4. This is where you can choose to make burgers or muffins bites. If you decide on the bites, lightly grease your muffin tins and put your tempeh/lentil mixture into them. The mixture isn’t going to expand in the baking process like actual muffins, so you can fill them to the brim if you like. (If you want to make burgers, go ahead and do it on a lightly greased skillet.)
  5. Bake tempeh lentil bites for 25-30 minutes, or until the tops start to brown lightly. Let your bites cool and serve with a little sriracha and a dollop of Greek yogurt.

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Yum!

{Monday Motivator} Erica’s inpirational transformation

Posted in Monday Motivators, Motivation & Happiness by

By Emily McLaughlin

In 2006 I was morbidly obese, smoked a pack of cigarettes a day, hadn’t exercised in years and lived off a diet of overly processed ‘Frankenstein’ foods. I was depressed, lethargic, sickly and ashamed of my appearance. After I turned 21 I gained an excess amount of weight through constant drinking and horrible eating habits. I began to see how differently people treated me based on my appearance and it drove me to recess further into alcohol and unhealthy behaviors. For the years I was overweight I felt like I was wearing a fat suit – I was in there, hidden, but became lost trying to find my way back out again. -Erica D. House

This week’s {Monday Motivator} has endured quite the transformation over the past several years. After struggling with weight as a teen and young adult, Erica decided to make some big changes to help lose the weight and keep it off.

Since 2006, Erica has lost 50 lbs, become a non-smoker and taken on a vegetarian lifestyle. Learn more about Erica’s transformation here, and read our interview below to learn what keeps her motivated.

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From EricaDHouse.com

You went through quite the transformation over the past couple years. What kept you dedicated and focused as your worked towards your goal?

 Knowing that I want to be around, and healthy, for a very long time in life is one of the best motivators I have to get my butt, out of bed, and to workout in the morning. I also know exactly how it feels to be morbidly obese and not wanting to struggle with that again is a great push for me to stay on the healthy track!

What diet/healthy eating advice do you have for a person looking to undergo a similar transformation?

 Eat colors, don’t drink calories and exercise 5 days a week. It’s so, so simple but finding the motivation is what most people will struggle with. List all of the reasons why you want to be healthy and refer to it often. Think of a specific goal you want to reach and create a plan of attack for how to get there. Don’t just say, “I want to lose weight.” That’s to vague! Set a specific number, then make mini-goals for how to get there.

Do you have a go-to workout or method of exercise for a day when you really, really want to sweat?

 Running! After giving up smoking 2 years ago (I smoked a pack a day for almost 10 years), I started running and it has changed my  life. It’s the best way to burn calories and relieve stress. It has helped flatten my stomach like nothing else has (combine with core strengthening workouts!) and the natural high I get off a good run is better than anything else I’ve tried to manage my anxiety.

What made you want to organize a month-long, plank-a-day challenge?

 I love the plank because it requires zero equipment, can be done anywhere, and is accessible for all range of athletic abilities. It’s amazing for getting buff arms and a tight mid-section! I decided to do a one month challenge because I noticed so many readers deciding to incorporate planks into their normal workouts and I wanted to find a way to help keep them motivated by committing to a challenge.

What the best piece of advice you have every received?

 My old boss used to say –  ”Improve or Approve.” If you don’t like something change it or get used to it. I’ve found that I’ve virtually stopped all complaining over the last few years in my life since I’ll now either do something about it or realize I don’t have the right to complain!

Be sure to follow Erica’s journey to fit on her website, EricaDHouse.com, on Twitter @Erica_D_House and on Facebook. Thanks again for the great interview, Erica!

How to prepare tofu for cooking

Posted in Food & Diet by

By Emily McLaughlin

Tofu is not just for vegans and vegetarians—anyone can learn to love it. Tofu takes on any flavor your heart imagines and can be purchased in a variety of textures from silkened to extra firm from the produce or organic section in your grocery store. Top your salads with tofu for extra protein or cook up an excellent tofu-veggie stir-fry.

Something very intimidating about tofu is the preparation process. Lucky for you, I took some pictures yesterday while preparing mine for dinner. Here they are, organized into step-by-step slideshow instructions:

Tofu isn’t the only great soy product out there…

Soymilk

Soymilk might not have as much calcium as cow’s milk, but it is still a great alternative for those who are vegan or lactose intolerant. Milk made from soy beans is often lower in calories and has a smooth texture and nutty flavor.

Original Silk Soymilk has 90 calories per 1 cup. This serving size includes almost half your daily value of calcium and B12, along with 6 grams of protein. Don’t like it plain, make this smootie:

Nutty chocolate banana smoothie

1 cup of soymilk (any flavor really)

½ cup vanilla frozen yogurt (or regular yogurt with a few ice cubes)

½ small banana

1 tbsp. chocolate hazelnut spread (Nutella, or a peanut butter of your choice with a tbsp. of chocolate sauce)

        1. Put all of the contents in a blender, mixing until smooth and frothy (1-2 minutes)
        2. Serve immediately in a tall glass.
Edamame

Edamame is a soybean that has been picked right before it matures. It is the perfect bean for stir-fries, salads or a snack in between meals. Edamame is a great source of fiber and protein, which will fill you up without weighing you down. Serve it warm, cold or baked and crunchy. Find edamame in the freezer section or produce section of your grocery store. I like to buy it from Trader Joe’s—shelled and precooked. Try it in a stir-fry or fried rice.

Benefits of being a vegetarian (or pescetarian)

Posted in Food & Diet, Year of Challenges (2013) by

By Emily McLaughlin

January challenge

Well, everyone, I did it. I completed my January challenge: One full month being a vegetarian/pescetarian! I would like to go ahead and give a big shout out to my friends and some of my family members for helping me do this. Aunt Karen, thanks for not waving your famous meatballs under my nose — it was hard enough know that they were in the kitchen. Ryo, thanks for putting up with me and my daily “I just want a burger” banter. Hannah and Kathleen, thank you for subtly cooking chicken and other goodies in the kitchen and not getting aggravated when I would say, “Man, that smells really good. Why must you do this to me!?” … every day.

Also, big thank you to my friends at Chobani and Trader Joe’s for supplying me with plenty of alternative options for protein. Early in the month I receive my giveaway winnings from Chobani: 6, 32oz. cartons of Greek yogurt (I still have about 3 left). Then, Trader Joe’s has plenty of options for vegetarians: tofu, tempeh and other soy goodies were key. I also stocked up on some frozen fish from Trader Joe’s since it is reasonably priced.

Yep. Count 'em. 6!

Yep. Count ‘em. 6!

Other distractions during the month came from other giveaway winnings from GoodBelly and ENERGYbits. Lastly, mid-month, I got a package from my Foodie Pen Pal complete with PB, granola, soup mix and popcorn. Yum.

For educational purposes, let’s chat about the benefits of being a vegetarian (or pescetarian). There are a few things that I noticed as the month went by and I began to understand how to compensate for the lack of meat in my diet. First, I had an unusual craving for bacon, grilled chicken and turkey burgers. The thought of beef kind of nauseates me, but I might have to get a beefy burger tonight anyways (Well, well see… I’ll probably chicken out and get a turkey burger). Here are a few other things that I noticed this month being a vegetarian/pescetarian:

1. I saved money. Tofu and tempeh are cheap, chicken and other (good) meats are expensive. I bought a couple packages of frozen fish over the course of the month (usually pretty pricey), but I think I actually ended up saving money in the long run.

2. I ate more fruits and vegetables. Because I couldn’t eat meat, I increased my fruit/vegetable intake. This didn’t financially burden me, whatsoever. My local market has very affordable fresh, organic fruits and veggies. I took a trip over there about 1-2x per week to get fresh ingredients for meals.

3. Buying local was a priority. As I mentioned about, I went to the local market a lot because they had lots of fresh ingredients from my area. Buying local was easy, convenient and made a priority. I needed all the nutrients I could get and didn’t want to risk getting nutrient deficient fruits/veggies (< READ MORE) from the supermarket.

4. My energy levels increased. I don’t usually eat a lot of meat (bacon some mornings and maybe chicken/turkey once or twice a week). At first, it was hard to adjust. I had less energy and clearly wasn’t getting enough protein. Once I started eating more veggies and getting my protein in elsewhere… I had so much energy! I would go into work around 7 or 8, get a gym-session in after work, and still have enough energy to stay up til 11 PM/12 AM! Woah! ;)

5. I had more healthy cravings. While I craved protein, I also craved green things. After a weekend of drinking (Celtics game, a night in Amherst and a night in Faneuil Hall), a time where I usually would want something greasy or carb-loaded, I instead wanted a detoxifying salad. I got home from a night in Amherst and ran to the grocery store for kale, bok choy, cucumbers and other green things. I NEEDED them. This felt really, really good.

(Veggie) bacon, almonds, crainsins and pomegranate over a bed of kale and bok choy.

(Veggie) bacon, almonds, craisins and pomegranate over a bed of kale and bok choy.

Tuna, quinoa, pomegranate and craisins over kale and bok choy,

Tuna, quinoa, pomegranate and craisins over kale and bok choy,

So, will I keep with the vegetarian/pescetarian lifestyle? No. BUUUUTT… I will become mostly vegetarian. I won’t be buying a lot of meat, but if there is a special occasion, I am invited to family dinner, or I go out to eat with friends… I won’t avoid meat completely. That was were I ran into a lot of challenges.

I challenge YOU to try the vegetarian/pescetarian thing for a month! It wasn’t THAT bad. ;) Stay healthy, stay happy, everyone.

Vegetarian lentil (meat)balls

Posted in Food & Diet, Recipes by

By Emily McLaughlin

These aren’t exactly meatballs since they are lacking any kind of beef or poultry, but they are a delicious vegetarian alternative to traditional meatballs if you are looking for something to accompany your pasta. Being pescetarian for the month has led me to have some interesting cravings brought on my temptation and the simple lust for what I can’t have. The forbidden is always so desirable.

Earlier this month, I was tempted by my Aunt Karen’s famous meatballs. When I say famous, I really mean it. If she didn’t make them for a holiday or family gathering, people might riot. Real talk.

Anyways, here is my vegetarian spin on meaty, meaty meatballs. Enjoy!

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Red Lentil and Kale Meatballs

Ingredients

1/2 cup kale

1/2 small yellow onion

1 tbsp parmesan cheese

1 clove garlic, roughly chopped

1 tbsp scallions

1 tsp olive oil

*preferred seasonings (I used red pepper flakes, curry, chili powder. You could go all Italian with basil, oregano, garlic powder, etc.)

1/2 cup panko

1 egg

1 cup cooked lentils (~1/2 cup uncooked)

*palm full of whole wheat flour

*optional

Instructions

1. Preheat the oven to 375 degrees Fahrenheit and begin by cooking ~1/2 cup dry lentils according to package instructions.SONY DSC

2. Combine blue ingredients above (kale –> olive oil) in a food processor. Place mixture in a medium mixing bowl. SONY DSC

3. Add egg, panko, preferred seasonings and cooked lentils (once slightly cooled) to the same mixing bowl and combine.SONY DSC

4. Test the mixture next — If you are having trouble forming compact balls, add a palm full of whole wheat flour to the mixture. SONY DSC

5. Line a baking sheet or dish with tinfoil, lightly greasing the bottom. Form lentil balls from the mixture — You should be able to make 9 decently sized balls from the contents of your bowl.

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6. Place lentil balls in the oven for 15-20 minutes, turning half way through. Take them out when they begin to brown and crisp on the outside.

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Serve them up with some pasta, rice, tomato sauce… get creative! Yum yum yum! Once January is over, I might consider adding some ground pork/turkey to these lentil balls.

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Week Three: Pescetarianism… I need balance.

Posted in Food & Diet, Motivation & Happiness, Year of Challenges (2013) by

By Emily McLaughlin

Last week was a tough one. I was doing pretty great, calculating my protein needs and trying to meet them best I could, then hypoglycemia got the best of me. On Thursday, I didn’t start the day at home, and therefore didn’t make eggs for breakfast. This was a major FAIL. Instead of eggs, I had granola, Greek yogurt, almonds and some fruit… which isn’t sufficient enough for me. Eggs + whole grains = the perfect balanced breakfast.

After an hour of being at work, I headed home and cooked up an egg sandwich — just a plain ol’ egg inside an English muffin. MIRACLE! I felt better! Well, actually I felt a little sluggish throughout the day and vowed to rest, working from my bed/couch. Meh.

I can definitely tell when my body needs nutrients, water or rest. I start to feel tired, my mind is foggy and I can’t concentrate. A bonus? I seem to always know exactly what my body needs whether it is a bed of greens, an apple, a bite of chocolate  or protein-packed grilled chicken (<–which I can’t eat right now). For breakfast my body needs eggs — the combination of protein and with a whole grain carb is perfect for getting me up and running.

That aside, I had some great meals over the past week! Check ‘em out:

A whole lot of meals with Chobani

A whole lot of meals with Chobani. I won a contest which I will eventually tell you more about.

Asian tuna slaw

Asian tuna slaw

Salmon burger

Salmon burger

Omelettes on omelettes

Omelettes on omelettes

There were a few other delicious meals that I didn’t snap pictures of:

  • Bok choy/cabbage salad with tuna, almonds and craisins
  • Papa Razzi Trattoria Pocini Torelloni
  • Oden(-ish) hot pot dinner
  • Green tea noodle stir fry with tofu, bok choy and edamame
  • Granola cereal
  • (Awesome!) Kale and ricotta dip

Week Two: Pescetarianism… I want steak.

Posted in Food & Diet, Motivation & Happiness, Year of Challenges (2013) by

By Emily McLaughlin

Those words have never really come out of my mouth before. “I want steak.” I want juicy steak tips, grilled up with a little bit of steak sauce. Actually, I know that if someone put steak tips in front of me right now, I might gag a little. Regardless, I have a date with a burger joint on February 1st, when this month of pescetarianism comes to an end.

I don’t regret January’s challenge yet. Sure I’ve missed out on some pork dumplings, Italian meatballs and chicken enchiladas, but I’m testing my will-power, doing something good for the environment, and not skimping out on my nutrition in any way so far. In fact, with adding more fish to my diet, I might be improving my nutrition levels a little.

Here is a little gallery of what I’ve been eating lately: