Tag Archives: Summer

Whole Grain Salad with Miso Dressing

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Whole Grain Salad with Miso Dressing | GuessWhosCooking.com

This recipe can be made with any whole grain of choice. Farro was used in these photos, but you could also try brown rice, buckwheat, quinoa, or any other whole grain. Cooking time and water quantity depends on the grain. Use this chart for specific cooking instructions for various grains.

This salad can be an entree for dinner or made ahead and brought as leftovers to lunch, or it could be served as a side dish. It can be served room temperature or cold.

Whole Grain Salad with Miso Dressing

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Serves 4
This salad can be served at room temperature or cold and makes a great entree or side dish to serve to a group or bring to lunch.

Ingredients

  • 1 cup whole grain of choice (farro used in these pictures)
  • 1 12-14 oz. package of firm or extra firm tofu
  • 1 red bell pepper
  • 1 cup shelled edamame
  • 1 tablespoon cooking oil such as canola or olive oil (divided)
  • 2 teaspoons reduced sodium tamari or soy sauce
  • 1 tablespoon sesame seeds
  • 2 cups carrots (peeled and diced)

Dressing

  • 1/4 cup miso (reduced sodium if possible)
  • 1/4 cup rice or white vinegar
  • 1 tablespoon sesame oil
  • 1/4 cup shallot (minced)

Directions

Step 1
Rinse the grains, then add to a saucepan with the amount of water in this chart: http://wholegrainscouncil.org/recipes/cooking-whole-grains. Bring to a boil, then reduce heat to a simmer and cook for the time listed in the chart. When grains are tender, drain any excess water and fluff with a fork.
Step 2
Meanwhile, drain the tofu and place between two towels and gently squeeze to remove excess liquid. Cut into cubes. Heat a skillet over medium high heat, then add 2 teaspoons oil. Add tofu and cook until it gets crisp on most sides, stirring occasionally, about 7-8 minutes. Add tamari and cook for one more minute.
Step 3
Preheat oven to 400˚F. Toss carrots with 1 teaspoon oil then spread into an even layer on a baking sheet. Bake for about 15 minutes or until carrots are tender, stirring halfway.
Step 4
Combine all dressing ingredients in a small bowl or jar and stir until well combined. In a large bowl, combine all salad ingredients and toss with the dressing. Garnish with sesame seeds. Serve at room temperature or cold.

Whole Grain Salad with Miso Dressing | GuessWhosCooking.com | Healthy, can be made gluten free, dairy free, vegetarian, vegan

Whole Grain Salad with Miso Dressing | GuessWhosCooking.com | Healthy, can be made gluten free, dairy free, vegetarian, vegan

Roasted Veggie Lunch Bowl

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Take 30 minutes on Sunday to prepare and assemble these lunch bowls for the week. Grab and go on your way out the door and enjoy a satisfying lunch that doesn’t require reheating. You can change up any of the components – beans or grilled chicken instead of tofu, roasted cauliflower instead of broccoli, spinach or kale instead of arugula, etc. Get creative!
Roasted Veggie Lunch Bowl | GuessWhosCooking.com | Healthy, quick, easy, simple, gluten free, dairy free, vegetarian, vegan

Roasted Veggie Lunch Bowl

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Serves 4
Prep time 10 minutes
Cook time 20 minutes
Total time 30 minutes

Ingredients

  • 1 sweet potato (peeled or unpeeled, sliced into 1/4 inch slices)
  • 2-3 cups broccoli (cut into florets)
  • 4 cups baby arugula
  • 2 cups grape tomatoes (halved)
  • baked tofu (cubed)
  • 2 tablespoons olive oil
  • 1/2 cup hummus
  • salt to taste

Directions

Step 1
Preheat oven to 400˚F. Toss sweet potato and broccoli with olive oil and spread in an even layer on a baking sheet. Bake for about 20 minutes, flipping sweet potato and stirring broccoli halfway, until vegetables are tender and golden brown. Add salt to taste.
Step 2
Assemble 1/4 of the arugula, tofu, tomatoes, sweet potato, and broccoli into a bowl or reusable container. Top each serving with 2 tablespoons hummus. Serve warm or portion into 4 containers, refrigerate, and bring one to lunch each day.

Roasted Veggie Lunch Bowl | GuessWhosCooking.com | Healthy, quick, easy, simple, gluten free, dairy free, vegetarian, vegan

Roasted Cauliflower with Miso Sauce

Appetizers, Recipes, Sides, , , , , , , , , , , , , , , ,

Roasted Cauliflower with Miso Sauce | GuessWhosCooking.com | Healthy, quick, easy, simple, gluten free, dairy free, vegetarian, vegan
If you’re not a fan of cauliflower, you probably haven’t tried it roasted yet. Caramelized cauliflower combined with a simple miso sauce makes this an incredibly flavorful appetizer or side dish.

Roasted Cauliflower with Miso Sauce

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Serves 6
Prep time 5 minutes
Cook time 25 minutes
Total time 30 minutes
This flavorful recipe is easy, healthy, gluten-free, dairy-free, low-carb, and vegan.

Ingredients

  • 1 head cauliflower (cut into florets)
  • 2 tablespoons olive oil
  • 1/4 cup miso (low sodium preferred)
  • 1 tablespoon rice wine vinegar or white vinegar
  • 1 tablespoon water
  • 1 teaspoon lemon juice
  • 1 tablespoon sesame seeds

Directions

Step 1
Preheat oven to 400˚F. Toss cauliflower florets with olive oil and place in a single layer on a baking sheet. Bake for 20-25 minutes, tossing 2-3 times, until cauliflower is well browned.
Step 2
Meanwhile, combine miso, vinegar, water, and lemon juice.
Step 3
Toss cauliflower with miso sauce, then garnish with sesame seeds and serve.

Roasted Cauliflower with Miso Sauce | GuessWhosCooking.com | Healthy, quick, easy, simple, gluten free, dairy free, vegetarian, vegan

Thai Stuffed Peppers

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Thai Stuffed Peppers
Change up the standard old stuffed peppers with this Thai-flavored recipe that loads up the veggies, turns up the flavor, and skips the cheese. To make this a vegan/vegetarian dish, use precooked whole grains such as quinoa, buckwheat, or brown rice instead of turkey.

 

Thai Stuffed Peppers

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Serves 6
Prep time 25 minutes
Cook time 25 minutes
Total time 50 minutes
Tired of plain old stuffed peppers? Add some international flair with these healthy Thai stuffed peppers.

Ingredients

  • 6 medium bell peppers
  • 1 tablespoon cooking oil, such as canola, coconut, or olive
  • 1lb lean ground turkey (organic preferred, or at least no antibiotics used)
  • 1/2 cup yellow onion (diced)
  • 1 teaspoon garlic (minced)
  • 2 cups Chinese or Japanese eggplant (chopped)
  • 2 cups white mushrooms (diced)
  • 1/2 cup natural peanut butter (organic preferred)
  • 1 1/2 tablespoon low sodium tamari or soy sauce
  • 2 teaspoons sambal oelek or other hot/chili sauce to taste

Directions

Step 1
Preheat oven to 400˚F. Cut tops off bell peppers and set aside. Remove rind and seeds from the inside and discard. Remove bell pepper stems and chop, then set aside.
Step 2
Heat oil in a large skillet over medium high heat. Add the onion and turkey and stir occasionally until meat is mostly cooked, about 3-4 minutes. Add garlic, eggplant, and mushrooms, until vegetables start to soften, stirring occasionally. Add chopped bell pepper tops and cook for about 1 minute.
Step 3
Combine peanut butter, tamari, and sambal oelek in a small bowl, blender, or food processor. Stir into turkey mixture and remove from heat. Place bell pepper bottoms into a baking dish such as an 8x8" pan or cake pan. Fill with turkey mixture, then bake for 20-25 minutes until tops start to brown and bell peppers become tender and look a little shriveled on top. Serve warm.

 

Thai Stuffed Peppers

Shakshuka (eggs in tomatoes)

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Shakshuka (also spelled “shakshouka” and “chakchouk”) is a flavorful Middle Eastern and North African dish made of tomatoes, egg, and spices. It is a healthy combination of vegetables (tomato and onion), protein (eggs) and healthy fats (olive oil). Made in one pan, it is as easy to make as it is to clean up! It is delicious with a nice slice of crusty bread.

Shakshuka | GuessWhosCooking.com | Healthy, easy, simple, vegetarian, gluten free, dairy free, soy free

Shakshuka

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Serves 3
Prep time 5 minutes
Cook time 22 minutes
Total time 27 minutes
This incredibly flavorful recipe is a great way to have vegetables for breakfast. Using fresh tomatoes instead of canned gives it a hearty, chunky texture and avoids potentially harmful BPA or other chemicals in can liners, which may be leached more easily due to the acidity of tomatoes. Tomato paste is available in glass jars and tetra paks. With that said, the nutrition benefits of eating canned tomatoes outweighs the risk of not eating enough vegetables, so if canned is your only option, go for it!

Ingredients

  • 2 tablespoons olive oil
  • 1/2 medium yellow onion (diced)
  • 2 cloves garlic (minced)
  • 3 cups ripe tomato (diced)
  • 1/4 cup tomato paste
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon salt (or to taste)
  • 6 large eggs

Optional

  • 2 cups fresh baby spinach

Directions

Step 1
Heat oil in a large skillet over medium-high heat. Add onion and cook until onions begin to brown, 5-7 minutes, stirring occasionally. Add garlic and cook for 30-60 seconds or until fragrant. Add tomatoes, tomato paste, cumin, paprika, and salt and cook for 2 minutes, stirring occasionally, until tomatoes start to break down. Add spinach if using and cook until it begins to wilt, 1-2 minutes.
Step 2
Crack eggs on top of tomato mixture, cover and simmer until eggs are set, about 7-10 minutes.

Shakshuka | GuessWhosCooking.com | Healthy, easy, simple, vegetarian, gluten free, dairy free, soy free

Shakshuka | GuessWhosCooking.com | Healthy, easy, simple, vegetarian, gluten free, dairy free, soy free

Roasted Tomato Soup

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Roasted Tomato Soup | GuessWhosCooking.com | simple, healthy, plant based, dairy free, gluten free, vegan, nut free, soy free.

This recipe is very simple with only 5 required ingredients. Avoid the guilt with this soup because it is almost nothing but vegetables with a little healthy fat, yet is full of flavor and much more appetizing than canned tomato soup. In these pictures, I used heirloom tomatoes. Use any tomatoes you’d like, but make sure they are ripe. That means purchasing tomatoes during the summer, when they are actually in season. If possible, buy them from your local farmers market. If you’re looking to start growing your own vegetables, try growing tomatoes – they are easy and so much tastier when you grow them yourself!

Roasted Tomato Soup

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Serves 4 - 6
Prep time 10 minutes
Cook time 45 minutes
Total time 55 minutes
This simple soup recipe is vegan and contains only 5 ingredients.

Ingredients

  • 3lb tomatoes (halved)
  • 1 medium onion (quartered)
  • 4 cloves garlic
  • 2 tablespoons olive oil (plus a little to drizzle, if desired)
  • 1/2 teaspoon salt

Optional

  • fresh basil (garnish)

Directions

Step 1
Preheat oven to 400˚F. In a large bowl, toss tomatoes, onion, and garlic with olive oil. Spread in an even layer on a baking sheet.
Step 2
Place in the oven and bake for 30 minutes, turning the vegetables halfway through. Let cool.
Step 3
Place roasted vegetables in blender or food processor and blend in small batches as needed. Add salt. Blend until completely smooth, adding a little water or broth to thin if necessary. Warm in a saucepan over medium heat until heated through and serve. Garnish with fresh basil and a drizzle of olive oil (optional).

Roasted Tomato Soup | GuessWhosCooking.com | simple, healthy, plant based, dairy free, gluten free, vegan, nut free, soy free.

Springtime Buckwheat Salad

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Springtime Buckwheat Salad | GuessWhosCooking.com | Healthy, plant based, vegan, dairy free, gluten free

Whole grains don’t have to be boring! Buckwheat, which happens to be gluten-free, despite the word “wheat” in its name, is accompanied by colorful veggies and simple yet flavorful dressing. This salad is great side dish for a potluck, picnic, lunch, or dinner! Or add some protein such as chicken or beans and make it your entree.

Springtime Buckwheat Salad

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Serves 8-12
Prep time 15 minutes
Cook time 30 minutes
Total time 45 minutes
This colorful salad can be made with either roasted or grilled vegetables, which are combined with a tender whole grain and simple lemony dressing for a fresh-tasting and very satisfying salad!

Ingredients

  • 1 cup buckwheat groats (toasted for 4-5 minutes in a dry pan, or buy pre-toasted)
  • 2 cups water
  • 1 green zucchini, organic preferred (chopped)
  • 2 carrots (diced)
  • 1/2 red onion (diced)
  • 1 red bell pepper, organic preferred (chopped)
  • 1 bunch asparagus (cut into 1-inch pieces)
  • 1/2 cup artichoke hearts (quartered, thawed from frozen or marinated in jar and drained)
  • 6 tablespoons extra virgin olive oil (divided)
  • 2 tablespoons lemon juice (about 1 medium lemon)
  • 1 teaspoon salt
  • 1 tablespoon fresh parsley (minced)

Directions

Step 1
Preheat oven to 425˚F. Combine buckwheat and 2 cups water in a saucepan and bring to a boil. Reduce heat and cook on low 10-12 minutes, then let stand for 5 minutes. Let cool. Grains should be tender but not mushy. Toasted buckwheat or kasha may take less time to cook.
Step 2
Toss vegetables with 1/4 cup (4 Tbsp) olive oil and spread into a single layer on 2 baking sheets. Do not crowd the vegetables on the pan. Roast for 10-12 minutes, stirring once or twice, until vegetables are light golden brown on one or more sides. Let cool.
Step 3
In a small bowl, combine 2 Tbsp olive oil, lemon juice, and 1 tsp salt. In a large bowl, combine cooked buckwheat, roasted vegetables, and olive oil mixture. Toss and garnish with parsley. Serve warm or refrigerate and serve cold.

Springtime Buckwheat Salad | GuessWhosCooking.com | Healthy, plant based, vegan, dairy free, gluten free

Springtime Buckwheat Salad | GuessWhosCooking.com | Healthy, plant based, vegan, dairy free, gluten free

Broiled Green Beans

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Eat them like French fries, with or without sauce, or enjoy them as a super quick side dish, or keep reading for another idea!

Haricot vert, French for green beans, are a variety of green beans that are longer and thinner than most varieties in the US. When you broil them, they will be tender yet crisp on the outside. Because they are thin, they cook very quickly and work really well in this recipe. If you can’t find them, just use the thinnest green beans you can find and increase the cooking time.

Broiling is a high temperature direct heat cooking method. The outcome is an appearance that mimics Chinese restaurant-style stir fried green beans, usually cooked in a wok over a very high flame, which isn’t always possible at home, especially when you have an electric (as opposed to gas) stove. After broiling, you could try quickly warming them in a large skillet with a Szechuan sauce.

Pro tip: Trim the stems off the green beans by using kitchen shears. It is easier and dirties less dishes than using a cutting board and knife.

You can even roast frozen green beans straight out of the freezer! Prepare them the same way except bake (rather than broil) at 400˚F for 10-15 minutes, stirring once or twice, until light golden brown.

Broiled Green Beans

Print recipe
Serves 3
Prep time 5 minutes
Cook time 15 minutes
Total time 20 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Side Dish, Snack
Misc Child Friendly, Serve Hot
This super simple recipe is addictively delicious and takes only about 5 minutes to cook!

Ingredients

  • 3 cups green beans, trimmed
  • olive oil
  • salt to taste

Optional

  • garlic powder

Directions

Step 1
Place oven rack in the top third of oven, second rack from the top. Set oven to broil.
Step 2
Toss green beans with a drizzle of olive oil, a generous pinch of salt, and if using, a light dusting of garlic powder. Spread an even layer of green beans on a baking sheet.
Step 3
Broil until light golden brown, tossing once or twice, about 5 minutes for haricot vert or very thin green beans, or up to 10-15 minutes for standard green beans. Watch the oven carefully the entire time to prevent burning.

Broiled Green Beans | GuessWhosCooking.com | Easy, quick, healthy, vegan, gluten-free, dairy-free, plant-based

Watermelon “Cake”

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RDN Day

Today, March 11, 2015, is Registered Dietitian Day!

Happy RD Day to all the hardworking dietitians out there!

FYI, all dietitians are nutritionists, but not all nutritionists are registered dietitians. Trust the credentialed experts!

Watermelon Cake - guesswhoscooking.com | healthy, vegan, low-carb, no-sugar-added, gluten-free, dairy-free.

This “cake” will be a pleasant surprise at a party! It requires 3 basic ingredients – watermelon, coconut milk, and vanilla! Decorate it as you wish with fresh fruit, toasted nuts, and/or toasted coconut flakes.

Watermelon “Cake”

Print recipe
Serves 12
This stunning no-sugar-added "cake" is made from 3 ingredients - watermelon, coconut milk, and vanilla! It can be decorated with fresh fruit and toasted nuts or coconut.

Ingredients

  • 1 large seedless watermelon (refrigerated)
  • 2 cans full-fat coconut milk or cream (without guar gum as an ingredient, refrigerated for 24 hours)
  • 1 teaspoon vanilla extract (or contents of 1 vanilla pod)

For decoration

  • 1 cup sliced almonds (toaster)
  • 1-2 cup berries, such as strawberries and blueberries

Directions

Step 1
For best results, place a glass or metal mixing bowl in the freezer for 5-10 minutes. Carefully open the cans of coconut milk and spoon out the thick layer of cream that has separated from the liquid at the top of the can. Place into chilled mixing bowl. Discard the liquid, or save for another recipe such as a smoothie.
Step 2
Beat the cream on medium speed with a hand or stand mixer for 2-4 minutes, or until it becomes light and fluffy and soft peaks form. Add vanilla and beat until just mixed. Set aside. If it becomes too thin to frost the "cake," refrigerate to stiffen the frosting. If it becomes to stiff from refrigeration, beat with the mixer for a few seconds.
Step 3
Cut the ends off the watermelon, then place it on one of the flat ends. Use a large knife to cut vertically around the melon to remove the rind, creating a cylindrical form. As desired, shape the watermelon so it resembles a round cake, cutting off part of the tapered ends if desired.
Step 4
If not frosting the watermelon right away, keep it in the refrigerator until ready. Once ready, pat try the outside of the melon with a towel. Cover with frosting, then decorate with desired toppings.

Watermelon Cake - guesswhoscooking.com | healthy, vegan, low-carb, no-sugar-added, gluten-free, dairy-free.

Watermelon Cake - guesswhoscooking.com | healthy, vegan, low-carb, no-sugar-added, gluten-free, dairy-free.

Confession: The pictured cake was made using coconut milk with guar gum, so the frosting wasn’t as stiff as it should have been. However, if you also make this mistake, it will still turn out pretty well!

 

Guacamole Deviled Eggs

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Guacamole Deviled Eggs - dairy free, low carb, gluten free, vegetarian, healthy! Recipe from Guess Who's Cooking

 

Guacamole Deviled Eggs

Print recipe
Serves 6
Prep time 10 minutes
Cook time 12 minutes
Total time 22 minutes
Meal type Appetizer, Side Dish, Snack
These avocado deviled eggs replace the traditional mayonnaise with healthier avocado. This provides a fun, tasty, and colorful twist!

Ingredients

  • 6 large eggs
  • 1 large avocado
  • 1 tablespoon red onion (minced)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2-3 teaspoons lime juice

Optional

  • 1/8 teaspoon garlic powder
  • paprika for garnish

Note

Tired of standard deviled eggs? Put a healthy twist on them by stuffing with guacamole!

Directions

Step 1
Hard boil the eggs. One method is to put the eggs in pot, cover with water, and bring to a boil. Remove from heat and cover for 12 minutes. Drain and let sit in ice water to cool.
Step 2
Peel the eggs, cut in half lengthwise, and remove the yolks. Save 2 yolks and discard the rest.
Step 3
Mash the avocado and add the 2 yolks, red onion, lime juice, salt, pepper, garlic powder. Mix well but leave the avocado slightly chunky.
Step 4
Fill the egg whites with the avocado mixture. Sprinkle with paprika.

Guacamole Deviled Eggs - dairy free, low carb, gluten free, vegetarian, healthy! Recipe from Guess Who's Cooking