Tuesday, January 17, 2012

Quinoa Patties with sauteed greens

This recipe was adapted from one I found on Pinterest (my newer obsession). It came from wholeliving.com and I did adapt it a bit to offer less cholesterol and a bit more flavor. My mind was going crazy thinking about all of the vegetable variations I could mix into this recipe; it's endless!  So here goes!

Ingredients for patties:
2.5 cups cooked/room temp quinoa
3 cloves of garlic
2 whole eggs
1/2 cup egg beaters
6 stalks scallions
1/2 large white onion
1/3 cup parmesan cheese
3/4 cup whole grain seasoned Italian breadcrumbs
1/4 cup almond meal
1 tbsp dried rosemary
1 tbsp dried thyme
olive oil sprayer/spray
1/2 tsp salt

Ingredients for greens:
3 stalks kale
3 stalks swiss chard
2 cloves garlic
2 tbsp olive oil

Quinoa Patties:
1)Cook quinoa as instructed on the package. To get about 2.5 cups quinoa I used 1 cup of dry quinoa. Let cool to room temperature.
2) Using a food processor chop and combine the onion, scallions, cheese, rosemary and thyme. Chop into small, coarse pieces. If the mixture gathers some liquid at the bottom of the processor bin, drain slightly.
3) Combine quinoa, eggs, egg beaters and salt in a bowl. Add processed mix into bowl until well combined.
4) In a separate bowl, mix the bread crumbs and almond meal. Add to quinoa mixture. It should be mixed well and not overly dry/wet.
5) Spray a pan with olive oil and heat at medium/low.
6) Using a spoon (or in my case a 1/3 cup silicon measuring cup), scoop the mixture onto the pan and push down to flatten into patties.
7) Let cook until you can see the edges of the patty begins to brown. Flip. Continue this way for about 7-10 minutes or until evenly browned on both sides.

1) Pour olive oil into a large saucepan with garlic cloves. Allow garlic to heat up at medium.
2) Add kale and chard to pan and gently mix with olive.
3) Cook until the leaves begin to slightly wilt and become bright in color.
4) Add seasonings to taste and serve.

This recipe was so good and filled a craving I was having for a hearty meal. Add grated vegetables to the patties for a variety of flavor combinations!

Friday, January 6, 2012

Vegetable Medley over Bulgar Wheat

This was a delicious meal I prepared pretty quickly for my lunch!
Loaded with fiber, iron and protein this is a nutrient rich meal with lots of flavor!

This recipe was essentially a "leftover" food item recipe that turned out to be delightful! I had some fresh spinach that I feared would go bad if I didn't do something with it within the next day or so. Here is what I ended up with!
Like my fancy "takeout" container?
I didn't have time to plate it nicely, ha!
1 Cup fresh spinach (frozen would also work, make sure it is thawed first)
1 medium sized white potato peeled, sliced into very thin slices
1 carrot
2 cloves of garlic
olive oil spray (I use a mister)
1/2 cup Gimme Lean Meat Substitute (if you eat meat, feel free to use ground turkey, very lean beef or ground chicken)
1/2 cup dry bulgar wheat
Black pepper
Onion powder

1) Spray a sautee pan with mister to coat with olive oil mist.
2) Add 1 clove garlic and turn heat to medium. Allow garlic to simmer slightly.
3) Spray pan again with mister and add potato slices.
4) Allow slices to brown. Stir and flip frequently so the potatoes don't stick to the pan. (About 4-5 minutes).
5) In a small saucepan bring 1.5 cups of water to a boil. Add spinach and cook until spinach wilts and become a very bright green. Reduce heat and add 1 garlic clove. Simmer for 2 minutes.
6) Using a pasta spoon or any spoon with holes to drain water, transfer drained spinach from saucepan to sautee pan, leaving the excess water in the saucepan. Allow spinach to cook with potatoes.
7) Using the leftover water from the spinach, prepare your bulgar wheat. Add bulgar wheat and bring back to a boil. Once boiling, cover and simmer for about 10 minutes or until the wheat absorbs the water.
8) Using a peeler, peel off the top layer of the carrot and discard. Then peel slivers of carrot until the carrot is mostly peeled. Add slivers to sautee pan.
9) Mist with olive oil spray.
10) Add seasonings to taste.
11) If using, Gimme Lean meat sub or another kind of meat substitute, add to vegetable medley. Break up pieces until it resembles ground beef. If you chose to use a meat, follow the instructions below.
12) Continue to cook for a few more minutes or until the medley and "meat" are browned slightly.
13) Spray bulgar wheat with mister and spinkle a small amount of onion powder. Top with vegetables and enjoy!!

Using Meat:
In a separate pan, brown thawed meat before starting to cook the vegetables. This process takes much longer than substitutes because they are essentially ready to eat. After the meat of your choice is browned, drain excess liquid and add to vegetables at step 11.

** I used the excess water from the spinach because I like to utilize all of the vitamins and minerals present in a food. When a vegetable is boiled, the colored water leftover contains many minerals and vitamins that were leached from the food during boiling. Using that same water to boil a grain that absorbs water allows you to still enjoy the benefits of all of the nutrients in the food.

Wednesday, January 4, 2012

Post- Workout Veggie scramble

I started doing the Beachbody Insanity program this week and it is so good! I normally am not a pusher of high protein diets but the scramble below is perfect for after an intense exercise bout.

3/4 cup egg beaters or egg whites
1/2 zucchini sliced thin
1 handful of fresh spinach
Olive oil in a mister
Onion powder
Black pepper
Garlic powder
Italian seasoning
2 slices of low calorie multi-grain bread

Coat the base of a frying pan with the olive oil from the misto.
Add spinach and zucchini and sautee until tender.
Add egg and mix generously so the egg covers all of the vegetables.
Add seasonings to taste and let eggs cook until slightly browned or to your preference.
Enjoy with toasted bread!

This recipe is great because it is low in calories, high in protein, fiber and iron. Yum!
Have a delicious day!