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Tag Archives: vegetarian

Garlicky Grainy Dressing 

Delicious and quick vinaigrette dressing for any type of leafy green. These are approximates and adjust to taste;

1/4 cup grape seed oil

1/4 cup white balsamic vinegar 

1 tablespoons minced garlic (or about two cloves crushed, I’m a little lazy and used jarred) 

1 tablespoon Old Style grainy mustard 

1 teaspoon garlic powder

Shake in mason jar, or whisk well pour and serve. If it sits for a while make sure you stir/shake it again as the mustard sits to the bottom. 

Enjoy! 

Mixed Berry Protein Shake

If you’re following my new blog you know my quest of competing in a fitness competition in just over nine weeks. I have my macros set at eating 125 grams of protein a day. As a vegetarian it’s not impossible, but it’s slightly trickier than those who would eat three pieces of chicken breasts a day. That being said I usually have two shakes a day. This one being my morning one. So delicious and light tasting. Crammed in with 281 calories, 29.5 grams of protein, 5 grams of fat.

Ingredients:

1 scoop of LeanFit Whey Protein in Vanilla (suitable for vegetarians — most whey protein isn’t)
5-6 frozen strawberries
1/4 cup frozen blueberries
1/2 a frozen or fresh banana
1 cup water
1 tablespoon PRANA Chia Seeds

Throw up all in the blender (shout out to my inlaws for the VITAMIX) and enjoy a delicious, cool, creamy morning protein shake.

Estimated Nutritional Value: 280 Calories, 29.5(g) Protein, 5(g) Fat

Tips:
1. Put the chia seeds and the water in the blender first and let them soak for a couple minutes while you are prepping everything else.

2. Here is a finger saving tip if you plan to freeze your bananas; Peel them BEFORE you freeze them. I did not, then tried using a steak knife (baby brain) to take the peel off. Four hours and three stitches later I have learned my lesson. Not to mention the three week set back of not being able to lift any weights 😐

Recipe is easy to double up. If mikes at home I always do – save yourself from having to share. It keeps well for a few hours, but this isn’t one to make too far in advance as it all separates, loses its smooth, fluffy and cool texture.

Note: If you aren’t following my FitFor2.ca blog with my quest of doing a bikini fitness competition, you should! I will be posting meal ideas for vegetarians that will (hopefully) take me from having a baby to being a bikini competitor in 11 months.

Mexican Kale Salad


Not your average salad; used a variety of leftovers and delicious fresh ingredients to make this nutrition packed, high protein vegetarian lunch.

Ingredients:

Bed of Kale and Romaine

Sautéed onion, peppers and garlic

Quinoa mixed with Kirkland Organic Salsa

Handful of black beans

Handful of cherry tomatoes

Glob of plain Greek Yogurt

Estimated Nutritional Value: 340 Calories, 29(g) Protein, 5(g) Fat, 57(g) Carbs

Note: If you aren’t following my FitFor2.ca blog, I will be posting all my high protein healthy vegetarian meals there that I will be eating in preparation for a fitness competition.

Asparagus Soup

IMG_7378

Ok, I make soup at least once a week. I love soup – so easy, inexpensive and a great way to use veggies up. This one though is Mike’s favourite.

2lbs asparagus washed and chopped
1 small onion diced
2 tablespoons minced garlic (I keep this in for soups to make it quicker)
1 tsp butter
2 vegetable bouillon cubes
Approx. 2 cups of water
Approx. 2 cups of Milk (1 or 2% if you are being healthy… cream if you are really looking for a creamy finish)

Directions:

In a big pot, on low, melt butter and add in onion and garlic sautéing until onions become translucent, about 2-3 minutes. Add in chopped asparagus and continue sauté for another 5 minutes. Add in water just enough to cover the asparagus about 2-3 cups, and throw in two bouillon cubes (alternatively you can omit water and add broth.. for me the cubes are easy and inexpensive, and take up less room… as I mentioned I make soup once a week so stocking broth would be a pain). Increase heat and bring to a boil. Once boiling rapidly put the lid on the pot and reduce heat to low. Set timer for 20 minutes stirring occasionally. Ensure the asparagus is kind of mushy – if not simmer a little longer. Either use a hand immersion blender (if you are going to make soups all the time – buy one! so easy to use) or put into a blender and blend until smooth. Return to heat and add in Milk or Cream until the thickness of your liking. Taste test; if you need to add salt/pepper or garlic powder you can – really depends on the flavouring you got from the broth/bouillon. There. Its done. I like to add a shaving of Bolderson or sprinkling of parmesan and enjoy!

Black Bean and Quinoa Burritos

Black Bean BurritosEvery so often, when all the stars are aligned, Mexican Monday meets Meatless Monday. When that happens, Mike’s favourite is my black bean burritos. Super delicious, and nutritious – not to mention cheap and easy – making these my favourite too!

Ingredients:

1 can black beans drained and rinsed well

1 cup leftover cooked quinoa (I’ve used whole wheat rice as well)

1 small onion diced

½ red pepper diced

2 cloves garlic minced

½ package of light cream cheese

½ cup salsa (we love the Kirkland organic)

sprinkle of chili peppers, garlic powder, cayenne

6 wraps

Top with: plain Greek yogurt/sour cream, green onions, lettuce
Directions:

Over medium-high heat sauté onion for one minute add in garlic and peppers cook for another 4-5 minutes. Add in black beans 3-4 more minutes. Mix in quinoa, cream cheese and salsa. Cook for another few minutes until everything is mixed well together and warm. Spoon onto warmed tortilla shells. You can either add toppings then and wrap up. Or wrap them all up and top (as I did in this picture) afterwards.

Enjoy!

Note: This is a great use stuff up recipe – I’ve thrown corn, peppers, zucchini, etc. in as well and it always turns out great.

Noodle-less Vegetarian Lasagna

No Noodle Vegetarian LasagnaPart of our Meatless Monday movement (which Mike is completely against) I made a vegetarian lasagna, but tried it without the noodles. I liked the results, and Mike was willing to look the other way on another no-meat dinner.

Ingredients:

1 eggplant sliced into thin medallions
2 zucchini cut thin lengthwise
1 onion chopped
1 red pepper cut thin strips
4-5 mushrooms sliced
4 cloves garlic crushed
1 cup fresh spinach chopped
1 container cottage cheese
2 eggs
¼ cup parmesan cheese
½ cup shredded mozzarella cheese
Jar of marinara sauce

Directions:

Preheat oven at 375 degrees. Bake eggplant and zucchini in oven spread out over two cookie sheets for 20 minutes – or you can sauté them in a frying pan with a little olive oil and set aside to cool while you continue to step 2. Heat a large skillet with 2 tablespoons olive oil over medium heat. Add in onion and sauté for two minutes. Add in garlic, red pepper and cook for another two minutes. Add in Mushrooms and spinach. Cook for another 5 minutes. Set aside. In a bowl mix together; egg, cottage cheese, parmesan, and ¼ cup of the mozzarella cheese. 

In a 9×13 dish pour ¼ cup of the marinara sauce and spread evenly. Then a layer of eggplant followed with a layer of zucchini. Top with ½ of the cheese mixture. Cover that with the sautéed vegetable mix. Pour 1/3 of the marinara sauce over. Make a second layer of eggplant followed with a layer of zucchini. Top with second ½ of the cheese mixture. Pour 1/3 of the jar of sauce over. Make last layer of eggplant followed with a layer of zucchini. Pour remaining sauce over and sprinkle with reserved mozzarella cheese. Bake for 35-40 minutes. Remove from oven and let sit for 5 minutes then serve. Sprinkle some fresh grated parmesan cheese. Enjoy!