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Vegan Pho with Zucchini Noodles

7/30/2021

Adapted from The Blenderist - This easy vegan pho with zucchini noodles is not culturally authentic, but it tastes wonderful. The spices make for an aromatic broth and the zucchini noodles keep it light.

INGREDIENTS:

Broth

1 large onion, peeled and cut in half
1 2-inch piece of ginger, peeled and cut lengthwise
1 stick of cinnamon
1 tsp coriander seeds
2-3 star anise
3-5 cloves
4 cups vegetable stock
1 tbsp soy sauce

Noodles

2 zucchini cut into noodles

Garnishes

Sriracha
Limes, quartered
Fresh Basil
Bean Sprouts
Hoisin Sauce
Chili Peppers, sliced

INSTRUCTIONS:

Set your oven to broil and char the onion and ginger until slightly blackened, set aside.
Toast the dry spices in a dry pan until they start to give off an aroma. Make sure you stir frequently so they don’t burn. Allow to the spices to cool before placing them in a cheese cloth bag or tea steeper. If the cinnamon doesn’t fit, you can put it straight in the pot.
Put the vegetable stock into a medium sized pot. Add the onion, ginger, toasted spices and soy sauce. Bring to a boil, reduce heat to low and simmer for 30 minutes.
Place the zucchini noodles into your soup bowls. Pour the soup over the noodles.
Garnish with your favourite toppings.

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Masala Frittata with Avocado Salsa

7/23/2021

Adapted from BBC Good Food - A spicy twist on a simple frittata recipe, with Masala paste, coriander and plump cherry tomatoes. Pair it with avocado salsa for a light and budget-friendly supper.

INGREDIENTS:

2 tbsp avocado oil
3 onions, 2½ thinly sliced, ½ finely chopped
1 tbsp Madras curry paste
500g cherry tomatoes, halved
1 red chilli, deseeded and finely chopped
small pack coriander, roughly chopped
8 large eggs, beaten
1 avocado, stoned, peeled and cubed
juice 1 lemon

INSTRUCTIONS:

Heat the oil in a medium non-stick, ovenproof frying pan. Tip in the sliced onions and cook over a medium heat for about 10 mins until soft and golden. Add the Madras paste and fry for 1 min more, then tip in half the tomatoes and half the chilli. Cook until the mixture is thick and the tomatoes have all burst.
Heat the grill to high. Add half the coriander to the eggs and season, then pour over the spicy onion mixture. Stir gently once or twice, then cook over a low heat for 8-10 mins until almost set. Transfer to the grill for 3-5 mins until set.
To make the salsa, mix the avocado, remaining chilli and tomatoes, chopped onion, remaining coriander and the lemon juice together, then season and serve with the frittata.

Check out BBC Good Food for more recipes

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Harissa Portobello Mushroom "Tacos"

7/16/2021

Adapted from Healthy Nibbles and Bits - These harissa portobello tacos are made with collard greens instead of tortillas! They make a healthy gluten-free and vegan meal!

INGREDIENTS:

Portobello Mushrooms

1 pound (450g) portobello mushrooms
1/4 cup (60g) spicy harissa, or use a mild harissa
3 tablespoons olive oil, divided
1 teaspoon ground cumin
1 teaspoon onion powder
6 collard green leaves

Guacamole

2 medium ripe avocados
2 tablespoons chopped tomatoes
2 tablespoons chopped red onion
1 1/2 to 2 tablespoons lemon or lime juice
pinch of salt
1 tablespoon chopped cilantro

Optional Toppings

cashew cream
chopped tomatoes
chopped cilantro

INSTRUCTIONS:

Remove the stem of the portobellos. Rinse mushrooms and pat dry.
Mix harissa, 1 1/2 tablespoons olive oil, cumin, and onion powder in a bowl. Brush each mushroom with the harissa mixture, making sure to cover the edges of the mushroom as well. Let mushroom marinade for 15 minutes.
While the mushrooms are marinating, prepare guacamole. Halve and pit the avocados and scoop out the flesh. Mash avocados and mix in chopped tomatoes, red onion, lemon (or lime) juice, salt, and cilantro. Set aside.
Rinse collard greens. Chop off the tough stems and set aside.
When the mushrooms are done marinating, heat 1 1/2 tablespoons of olive oil in a skillet or sauté pan over medium-high heat. Place the portobello mushrooms in the pan and cook for 3 minutes. Flip over and cook for another 2 to 3 minutes. Each side should be browned.
Turn off the heat and let the mushrooms rest for 2 to 3 minutes before slicing.
Take a collard green leaf and fill it with a few slices of portobello. Add guacamole, chopped tomatoes, cashew cream, and cilantro to your liking.

NOTES:
Nutritional Information
Makes 6 Tacos. Amount for 2 Tacos: Calories: 405, Total Fat 34.4g, Saturated Fat: 5g, Sodium: 226mg, Cholesterol: 0mg, Total Carbohydrate: 24g, Dietary Fiber: 14g, Sugar: 5.6g, Protein 10g

*To make the cashew cream, soak 1 cup of raw cashews overnight. Drain water and blend cashews with 1 cup of fresh water. Use cashew cream on the tacos as is or add a pinch of salt and lemon juice. You can also make 1/2 or 1/4 of the recipe.
If the harissa you are using is very thick, blend it with oil and add water one tablespoon at a time to thin it out. Be sure to adjust the seasonings too.

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Rainbow Cauliflower Crust Pizza

7/9/2021

Adapted from Gimme Delicious - Rainbows are happening in the kitchen! Low-carb Cauliflower crust rainbow pizza is packed with veggies inside and out, and is perfect for kids and adults. The rainbow veggies are so delicious and even more pleasing to the eye.

INGREDIENTS:

1 small to medium sized head of cauliflower - should yield 2 to 3 cups once processed
¼ cup shredded Parmesan cheese
¼ cup mozzarella cheese
1 egg
¼ teaspoon salt
½ teaspoon garlic powder
½ teaspoon basil or rosemary minced (or dry)
½ teaspoon oregano minced (or dry)
1/2 cup marinara sauce
1 cup mozzarella cheese
1 cup diced bell peppers yellow, orange, red, green, or any combo of your choice
1/2 cup broccoli florets
1/2 cup diced red onion
1/4 cup canned corn optional and not included in nutritional facts
1/2 cup tomatoes diced

INSTRUCTIONS:

Preheat oven to 500 degrees F.
Remove the stems from the cauliflower and cut into chunks, Place the cauliflower into a food processor and pulse it until it resembles the texture of rice. If you don't have a food processor, you can use a cheese grater or chop it very finely.
Microwave the processed cauliflower uncovered in a microwave safe bowl for approximately 4-5 minutes on high. Remove it from the microwave and allow it to cool for at least 4-5 minutes (trust me don't rush this step!). After the cauliflower is slightly cooled, place it in a kitchen towel and squeeze all the liquid out of it. Be sure to squeeze as much liquid as humanly possible.
Combine the cooked cauliflower, egg, garlic, cheese, and seasonings. Stir until a dough texture forms. Spread the cauliflower mixture out onto lightly greased parchment paper or a pizza pan in the shape of a pizza crust.
Bake the crust for approximately 10-15 minutes (depending on your oven), or until the crust is golden and crispy. I cooked mine for approximately 15 minutes. After the crust is golden remove it from the oven and top with pizza sauce then cheese then the chopped veggies.
Place the pizza back in the oven and bake for another 12-15 minutes.

Check out Gimme Delicious for more recipes

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Low Carb Grilled Stuffed Summer Squash

7/4/2021

Adapted from Healthy Seasonal Recipes - Low-Carb Grilled Summer Squash Boats are an awesome gluten-free vegetarian grilling recipe! Just in time to help you use up some of those yellow summer squash that are bursting out of the garden right now.

INGREDIENTS:

4 teaspoons extra-virgin olive oil, divided
1 green bell pepper, diced
½ cup chopped onion
½ teaspoon salt, divided, plus more to taste
¼ teaspoon freshly ground pepper
1 cup quartered cherry tomatoes
¼ cup chopped basil or cilantro
4 medium yellow summer squash
4 ounces shredded sharp cheddar

INSTRUCTIONS:

Preheat grill for indirect heat on one side. For gas grill with two burners, use only one burner on high. For three burner grill use two on medium- high. For charcoal grill, when coals are ready rake them to one side.
While grill heats, heat two teaspoons oil in a medium skillet over medium-high heat. Add pepper, onion, ¼ teaspoon salt and pepper and cook, stirring often until the vegetables are softened and starting to brown, about 5 minutes. Remove the skillet from the heat and stir in tomatoes and basil or cilantro.
While the vegetables are cooking, prepare the squash. Cut squash in half lengthwise. Hollow them out slightly using a Parisian scoop, a teaspoon or apple corer. Brush the remaining 2 teaspoons oil over the squash. Sprinkle the remaining ½ teaspoon salt over the squash.
The grill should be about 350 degrees F. inside with the lid closed. Grill squash cut-side-down on the hot side of the grill until starting to soften and they have grill marks, 5 to 8 minutes. Flip them over onto the other side of the grill without heat under them, so they are cut-side up. Divide the filling among them. Top with the cheddar, dividing evenly. Cover the grill and let cook until the squash is completely tender and the cheese is melted, about 15 to 18 minutes. Season with more salt if desired.

Check out Healthy Seasonal Recipes for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

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Recipes We Love

Vegan Pho with Zucchini Noodles

Masala Frittata with Avocado Salsa

Harissa Portobello Mushroom "Tacos"

Rainbow Cauliflower Crust Pizza

Low Carb Grilled Stuffed Summer Squash

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