Air-Fried Taco Spiced Chickpeas

Air-Fried Taco Spiced Chickpeas (Image source: iStock)

Serves 4

Ingredients:
1.5 cups canned chickpeas, drained and rinsed
1 tablespoon extra virgin olive oil
2 tablespoons taco seasoning

Directions:

1. Arrange chickpeas on air-fryer tray. Toss the chickpeas with olive oil. Then add the taco seasoning and toss to coat.

2. Air-fry at 400 degrees for 12 to 15 minutes or until the chickpeas are crispy.

Serving suggestion: Serve in your favorite taco shell and toppings!

Nutrition facts (per serving): 140 calories, 5 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 275 milligrams sodium, 20 grams carbohydrates, 5 grams fiber, 3 grams sugar, 5 grams protein

Goat Cheese and Spring Vegetable Frittata

Goat Cheese and Spring Vegetable Frittata - (Image Source: Molly Morgan)

Goat Cheese and Spring Vegetable Frittata

Ingredients:
8 eggs
2 tablespoons milk
2 tablespoons olive oil
1 cup small red potato, diced
1 cup asparagus, diced
1 cup baby spinach
1 leek, sliced thin
2 ounces goat cheese
Black pepper and sea salt, to taste

Directions:
1. Preheat oven to 400 degrees F.
2. In a skillet heat olive oil over medium heat and sauté the potatoes until they are tender, about 5 to 7 minutes. Then add in the asparagus, spinach, and leeks. Cook for 2 minutes.
3. In a mixing bowl whisk together the eggs and milk.
4. Transfer the vegetables to a cast iron skillet and pour the egg mixture over the vegetables. Top with the goat cheese.
5. Bake for 15 to 20 minute. Season with pepper and sea salt.

20 Ways to Eat More Plant-Based!

Earth Day 2021 - Image Source (iStock)

Today on Earth Day is the perfect day to think more about increasing the Amount of plant-based foods in your eating routine. Foods to Focus on EATING MORE OF: fruits, vegetables, whole grains, NUTS/SEEDS and beans/legumes.

Eating more plant-based foods can help your health and the health of the planet. Although, the relationship between food and your health and the health of the planet, is complex, there continues to be a growing amount of research supporting health and environmental benefits of eating more plant-based foods.

For example eating more plant-based foods can reduce green house gas emissions, conserve water, preserve forests, and protect biodiversity.

Excess meat consumption, especially red meat and processed meat has been linked with heart disease, type 2 diabetes, obesity, and cancer. A study showed that consumption of processed meats is associated with 42-percent higher incidence of coronary heart disease and 19-percent higher risk of diabetes.

For more on the environmental and health benefits from eating meatless, check out: MeatlessMonday.org

22 ways to eat more plant-based foods!

Dessert Hummus (Image Source: iStock)

1. Add dried fruit to nuts for a trail mix

2. Snack on pieces of fruit like apples, pears, and oranges

3. Serve up a fruit salad or sliced fruit as a side dish at meals

4. Have a meatless meal at least one day per week, like Taco Stuffed Peppers or Veggie Spiedie Sandwich (tofu-based!)

5. Snack on sliced veggies with your favorite dip

6. Add veggies to smoothies like a handful of spinach - it will add a boost of vitamin C, vitamin, A, vitamin E, calcium, and more!

7. Add sautéed vegetables to eggs like peppers and onions

8. Make up a batch of bean and veggie dip to have on hand as a snack!

9. Add sliced veggies to sandwiches like tomato, cucumber, lettuce, or spinach

10. Start your day with a bowl of oatmeal and add frozen or fresh berries as a topping

11. Swap in brown rice in place of white rice

12. Switch half of the flour in baked goods for whole wheat flour or use all whole wheat flour, try this Blueberry-Banana Bread or Maple Oat Muffin recipe

13. Make up a batch of museli or oat-based energy bites

14. Use whole wheat noodles for a pasta-night meal

15. Try a plant-based meat alternate, click here for a quick list of some favorites

16. Make up a batch of DIY granola like Cran-Walnut Granola

17. Add-in beans in a surprising way like dessert hummus! Click here for a delicious Chocolate Hummus recipe

18. Make a plant-based version of chili, click here for a Veggie Chili recipe

19. Serve up an extra vegetable side dish at meals, like Garlic-Parm Spaghetti Squash or a veggie platter with dip

20. Sign-up for a produce delivery service like Misfits Market, which delivers fruit and vegetables to your house!

References:
1. Micha R, Wallace SK, Mozaffarian D. Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus. Circulation 2010;121(21):2271–83. https://pubmed.ncbi.nlm.nih.gov/20479151/

Veggie Spiedie Sandwich

Where I live (Binghamton, NY area) Spiedies are a local staple. The history of the spiedie is debated some but the story is that the spiedie was brought to Binghamton by Italian immigrants in the 1920's. Most traditionally, spiedies were marinated lamb that was then grilled and served on fresh Italian bread.

Around our area you mostly find that spiedies are cubes of marinated meat typically - pork, beef, or chicken. So, when I started eating vegetarian , I wanted to come up with a plant-based twist on the traditional spiedies. Sometimes I make my own version of spiedie marinade (recipe below) and other times I use a local favorite - Lupo's spiedie marinade!

Here is a how-to and recipe (Skinnier Spiedie Sandwich - page 28- 30), that is in Skinny Size-It (Harlequin Non Fiction 2014). 

Tofu Spiedies... oh yum! 

 Veggie Spiedie Sandwich

Serves 4

Ingredients:

8 ounces extra-firm tofu
1 cup Spiedie Marinade (See recipe below or store bought)
4 whole-wheat flat breads (such as Flatout Healthy Grain Flatbread)
1 cup shredded romaine lettuce
2 plum tomatoes, sliced
 

Directions:

1. Remove the tofu from the package and drain the excess water by placing the tofu on a plate lined with paper towels and letting it sit for 15 - 20 minutes. Then cut the tofu into 1-inch cubes and place the cubes in a medium-size mixing bowl. Pour the Spiedie Marinade over the tofu and allow it to marinate for at least 30 minutes (works great to marinate overnight!). 

2. Lightly coast a medium-size skillet with cooking spray, and then heat the skillet over medium heat. Remove the tofu from the marinade with a slotted spoon and saute it int he skillet, turning gently with a spatula, until it has browned on all sites, about 20 - 30 minutes. 

3. Fill each flatbread with tofu cubes, shredded lettuce, and tomato slices. Fold in half and then serve!

Other tips: serve the spiedies as a salad topper or another favorite is to served topped with sauteed peppers and onions. 

Nutrition facts (per serving): 230 calories, 132 grams fat, 1.5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 460 milligrams sodium, 21 grams carbohydrates, 11 grams fiber, 2 grams sugar, 17 grams protein

Spiedie Marinade

Yield: 1 cup (16 tablespoons)

Ingredients:

1/3 cup white vinegar
1/4 cup extra-virgin olive oil
1/4 cup freshly squeezed lemon juice
3 cloves garlic, peeled and minced
1 tablespoon dried parsley
1 tablespoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1/2 teaspoon ground sea salt
1/2 teaspoon freshly ground black pepper
 

Directions:

1. In a mixing bowl or salad dressing shaker, combine all the ingredients, and whisk or shake, mixing thoroughly. 

Bean & Veggie Dip

Bean & Veggie Dip

This dip is simple to put together and it is perfect in SO many ways! I love it as a dip with tortilla chips, it tastes great with chicken or fish as a topping, or even just as a side dish by itself. 

Ingredients:

1/2 cup olive oil
1/3 cup agave nectar
1/3 cup white wine vinegar
1 teaspoon chili powder
1 teaspoon salt
2 Roma tomatoes, seeded and diced
1 (15 ounce) can black-eyed peas, drained and rinsed
1 (15 ounce) can black beans, drained and rinsed
1 (11 ounce) can super sweet corn, drained
1 sweet onion, diced
1 diced green bell pepper
1 diced red bell pepper

Directions:

Combine all the ingredients in a mixing bowl. Stir to combine. Cover and refrigerate until serving.

Note: for best results, refrigerate overnight before serving! 

Nutrition Facts (per serving): 170 calories, 5 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 200 milligrams sodium, 26 grams carbohydrates, 6 grams fiber, 9 grams sugar, 6 grams protein

PB Chip Cookie Dough Easter Egg Bites

PB Chip Cookie Dough Easter Egg Bites (Image: Molly Morgan)

PB Chip Cookie Dough Easter Egg Bites
Serves 18

Ingredients:
3/4 cup coconut flour
1/4 cup gluten-free 1:1 baking flour
1/2 cup maple syrup
1 cup creamy peanut butter
1 teaspoon vanilla
1/4 teaspoon salt
1 teaspoon coconut oil
1 1/2 cups chocolate chips, divided

Directions:
1. In a 350 degree oven, bake the gluten-free 1:1 baking flour for 12 to 15 minutes. Remove from oven and let cool.

2. In a mixing bowl combine coconut flour, baked gluten-free flour, maple syrup, creamy peanut butter, vanilla, and salt. Once combined, stir in 1 cup of the chocolate chips. Using your (clean) hands, shape mixture into egg-shaped pieces and place on parchment lined baking sheet. The dough will make about 18 egg-shaped pieces that are about 1.5-inches in size and about 1/2-inch thick.

3. Refrigerate shaped ‘eggs’ for 30 minutes.

4. Microwave the remaining 1 cup of the chocolate chips with the coconut oil. Microwave in 30 second intervals, stir and then repeat, until chocolate is melted and smooth.

5. Carefully dip each cookie dough ‘egg’ into the melted chocolate. OR alternately, using a fork drizzle chocolate over the eggs. Place on the parchment lined baking sheet. Refrigerate for 30 minutes or until chocolate is hardened. Transfer to storage container, cover and refrigerate until serving.

Ruben Bowl

This Ruben bowl is perfect anytime of the year! Full of flavor and quick and easy. Grab the recipe below!

For a low carb or gluten-free alternate - skip the rye bread croutons and instead top the bowl with shredded or cubed Swiss cheese.

Ruben Bowl (Image: Molly Morgan)

Ruben Bowl
Serves 6

Ingredients:
1 head of cabbage, sliced thin
8 carrots, sliced into thin strips
1/3 cup canola oil + 1 tablespoon canola oil
1/3 cup cider vinegar
1 tablespoon sugar
8 ounces corned beef (or meat alternate*)
4 slices rye bread
4 slices swiss cheese (1 ounce per slice)
Thousand Island Dressing

*Meat alternate tip: Sauté Quorn pieces in a skillet and finish with a drizzle of BBQ Sauce

Directions:
1. In a large skillet, heat the oil. Add one tablespoon of the canola oil. Add the carrots and cabbage. Sauté stirring frequently for about 15 minutes.
2. In a small bowl stir together the remaining canola oil, sugar, and cider vinegar. Once combined, pour over the cabbage and carrot mixture. Cook down another 5 minutes or until the cabbage is tender.
3. In a skillet warm the pieces of corned beef and slice into pieces. *Or prepare the meat alternate of choice.
4. In a toaster, toast the slices of rye bread and then top each slice of bread with swiss cheese. Place the toasted bread on a baking sheet and bake at 350 degrees for 5 minutes to melt the cheese. Transfer to a cutting board and slice into cubes.
5. Divide the cabbage mixture among serving bowls, top with the corned beef, rye bread cubes, and drizzle with Thousand Island dressing. Serve!

Nutrition Facts (per serving): 430 calories, 29 grams fat, 7 grams saturated fat, 0 grams trans fat, 60 milligrams cholesterol, 825 milligrams sodium, 30 grams carbohydrates, 6 grams fiber, 14 grams sugar, 16 grams protein

Mango Salad with Creamy Vinaigrette Dressing

This salad is simple to whip together and delicious! It is a perfect accompaniment to a meal or could even be topped with blackened salmon, grilled chicken, or tofu for a main dish.

Mango Salad with Creamy Vinaigrette Dressing
Serves 6

Salad Ingredients:
4 cups baby spinach or leafy greens
1 mango, diced
1/2 red onion, sliced
1/4 cup walnuts
1 avocado, diced

Creamy Vinaigrette Dressing Ingredients:
1/3 cup canola oil
2 tablespoons sugar
1/3 cup apple cider vinegar
1 tablespoon mustard
1 tablespoon mayonnaise
salt and pepper, to taste

Directions:
1. On a serving plate, layer the leafy greens.

2. Top with mango, onion, walnuts, and avocado. Drizzle salad with 4 - 6 tablespoons of the prepared dressing.

Nutrition facts (per serving): 190 calories, 15 grams fat, 2 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 60 milligrams sodium, 15 grams carbohydrates, 4 grams fiber, 10 grams sugar, 3 grams protein

Taco Stuffed Peppers

This taco stuffed pepper recipe is delicious and comes together quickly! Depending on your preference and tolerance to spice, dial up or down the cayenne pepper!

Recipe notes: Time saving tip: opt for steamable bags of brown rice, which cook in 90 seconds in the microwave. The filling of this recipe will likely make more than just for 6 pepper halves (variable depending on the size of your peppers!), bake up the extra filling on the size and serve it along side the peppers.

If you make this recipe, report back!

Taco Stuffed Peppers (Image Source: Molly Morgan)

Taco Stuffed Peppers
Serves 6+

Ingredients:
3 large peppers*, sliced in half lengthwise, seeds and stems removed
1 sweet onion, chopped
1 bag (12 oz) frozen corn
1 tablespoon olive oil
4 cups brown rice, cooked
1 can (14.5 oz) diced red tomatoes
1 can (14.5 oz) black beans, drained and rinsed
1 teaspoon garlic powder
2 teaspoons smoked paprika
1 teaspoon black pepper
1/2 teaspoon (or more) cayenne pepper
1 cup shredded part-skim mozzarella cheese

*If peppers are smaller in size, opt for 4 peppers!

Directions:
1. Preheat oven to 350 degrees F. Place prepared pepper halves in baking dish.
2. In a skillet over medium heat, add olive oil and sauté onions for 7 to 10 minutes, until tender and lightly brown. Add frozen corn and sauté for 7 minutes more.
3. In a large mixing bowl combine cooked rice, tomatoes, black beans, and sautéed vegetables. Add in spices and 3/4 cup shredded cheese and stir to combine.
4. Transfer mixture to peppers and stuff the mixture into the peppers. Top each pepper with remaining shredded cheese. Place extra rice filling in 9 x 9-inch baking dish.
5. Bake for 35 to 40 minutes, until the cheese is melted and the mixture is warmed through.

Serving suggestions: Serve topped with taco sauce, plain Greek yogurt or sour cream, and diced avocado.

Nutrition Facts (per serving): 365 calories, 8 grams fat, 3 grams saturated fat, 0 grams trans fat, 10 milligrams cholesterol, 475 milligrams sodium, 60 grams carbohydrates, 10 grams fiber, 6 grams sugar, 15 grams protein

Baked Zucchini Parm Fries

These zucchini fries are so tasty! They would make a great appetizer or even a great side dish for dinner.

Quick tip: For a gluten free version, opt for gluten free bread crumbs and gluten free flour of your choice!

Zucchini Fries (Image Source: Molly Morgan)

Zucchini Fries
Serves 8

Ingredients:
2 zucchini (medium to large)
2 cups seasoned bread crumbs
1 cups shredded Parmesan cheese
2 cups whole wheat flour
2 eggs
2 tablespoons milk
olive oil

Directions:

1. Preheat oven to 425 degrees.

2. Prepare the zucchini by slicing into 1/4-inch thick strips.

3. Arrange 3 bowls and prepare as follows: one bowl with the two eggs and milk whisked together, one bowl with the flour, and one bowl with the bread crumbs and Parmesan cheese mixed together.

4. Working in batches take the zucchini slices and first dip in the egg mixture, then the flour, and then the bread crumb mixture. Arrange on baking sheet. Spray lightly with olive oil.

5. Bake for 30 minutes, flipping the fries half-way through baking.

   Serving suggestions: These taste great on tacos, dipped in your favorite sauce, or even just as is!