Vegetarian

Quinoa Veggie Egg Cups

Quinoa Veggie Egg Cups

Mix up your usual oatmeal or egg breakfast with these cute little egg cups. They’re the perfect easy, make-ahead, protein packed breakfast to whip up during your next Sunday meal prep!

Layers of seasoned quinoa and mixed veggies topped with an egg baked to your liking! The best part? You can use any grain or veggie that you have on hand. Just follow the general instructions and you’ll end up with a delicious, customized breakfast bite!

I used mushrooms and spinach but feel free to improvise with other veggies or, even better, use up leftover roasted veggies! Quinoa works great but leftover rice would work as well. The recipe makes 6 but can easily be doubled to make 12.

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How long does it take an egg to cook in the oven?

At 350F, it will take about 20 minutes depending on the oven, size and temperature of the egg. It’s done when the whites are mostly cooked through and yolk is still a little runny. The eggs will continue to cook as they cool. If you prefer solid yolks then bake for longer!

What’s a good substitute for quinoa?

For this recipe, you can use any leftover cooked grain. Think white rice, brown rice, millet, etc… Since the grain is mixed with egg, they should hold up just fine!

Are pastured eggs healthier?

YES! Pasture-raised, free-range eggs are fed better diets and are just way happier than chickens that are caked up and can barely move. You’ll notice the difference in the golden orange egg yolks compared to the pale yellow most people are used to. Not only do they taste better, but those yolks are loaded with way more vitamins and minerals.

My favorite brand is Happy Egg Co. Runner up is Vital Farms. Both can be found at most grocery stores.

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Quinoa Veggie Egg Cups

Makes 6

Ingredients:

For the quinoa crust:
¼ cup quinoa (or about 3/4 cup leftover cooked quinoa)
1 egg
1 tsp dried oregano
¼  tsp salt

For the filling:
1 tbsp olive oil
2 cups sliced mushrooms
1 cup spinach, packed
1 cloves garlic, chopped (or sub 2 tsp garlic powder)
¼ tsp salt
¼ cup crumbled feta, optional
6 eggs

Instructions:
Preheat the oven to 350F. Line a 6 or 12-cup muffin tin with 6 parchment muffin cups or grease well with coconut oil.

Add the quinoa to a small pot with ⅓ cup of water. Bring to a boil, then reduce heat to low and simmer, covered, for 15 minutes. Transfer to a mixing bowl and let it cool for a few minutes.

Meanwhile, in a large skillet, warm the oil over medium heat. Add the mushrooms and saute until softened, about 5 minutes. Stir in the spinach, garlic and salt and cook for 1 more minute, or until the spinach has wilted. Remove from heat and stir in the feta, if using.

Add the egg, oregano and salt to the quinoa and mix thoroughly to combine. Diving the mixture in heaping tablespoons between the 6 muffin cups.

Divide the veggie mixture in an even layer on top of the quinoa, leaving room for the egg on top. Crack an egg on top of each one. Sprinkle each egg with some salt, if you’d like.

Bake for 20-25 minutes, or until the eggs are set and cooked to your liking. Allow to cool before storing in an airtight container in the fridge. To reheat, pop a couple into the microwave until warmed through, about 15 seconds.

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Tips and Tricks for the Perfect Quinoa Veggie Egg Cups

  1. Make sure to leave enough room for the egg on top when you’re layering the quinoa and veggies. If not, the egg will spill over and it will be a messy clean up!

  2. If you aren’t using muffin cups, make sure to grease really well or else it will be very difficult to get them out. Use muffin cups if you have them!

  3. TASTE! Make sure you taste the veggies to make sure the salt level is good.

  4. Bake the eggs to your liking. They will continue to cook a bit after you take them out of the oven. I like mine underdone with a runny yolk!

Maple Miso Baked Tempeh

Maple Miso Baked Tempeh

This sweet, salty, tangy tempeh is like an umami-bomb in your mouth. If you’re wondering that that tastes like, just make this recipe and you’ll find out I promise!! The simple marinade features tamari, miso, maple syrup, rice vinegar and garlic. It’s a no fuss recipe because all you have to do is let the tempeh marinate and throw it in the oven — no pan-frying or splattering necessary. Throw it into your next grain bowl, it’s so flavorful you don’t even really need a sauce!

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What is tempeh?

Tempeh is traditionally made from fermented soy beans, but can also be made from other legumes and grains (brown rice, lentils, millet…). It’s made by cooking whole soy beans, then mixing them with a certain type of mold, forming it into a block, and then letting it ferment at a specific temperature.

What is better for you tempeh or tofu?

TEMPEH! Tofu is made from curdling and coagulating soy milk. Since tempeh is made of whole and fermented soybeans, it is much more digestible and makes all of the nutrients more bioavailable. It’s also higher in protein and fiber. Did I convert you yet??

What does tempeh taste like?

Tempeh has a firm, pleasantly chewy texture and a super savory, nutty flavor. It tastes nothing like tofu which is mushy, watery and has little flavor. If you haven’t tried tempeh, do it!!

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Miso Maple Baked Tempeh

Serves 2

Ingredients:
1/4 cup tamari
2 tbsp mellow white miso paste
2 tbsp maple syrup
2 tsp rice vinegar
2 clove garlic
Pinch of red pepper flakes
1 package tempeh, cut into triangles or cubes

Instructions:
Preheat the oven to 375F and line a baking sheet with parchment.

In a bowl, add the the soy sauce and miso and use a fork to mash and mix the miso into the soy sauce so that it dissolves. Stir in the maple syrup, garlic and red pepper flakes. Add the tempeh and toss gently to coat. Let it marinate for at least 20 minutes.

Transfer the marinated tempeh to the baking sheet, reserving as much marinade as you can, and spread in an even layer so they aren’t touching. Bake for 10-15 minutes, or until caramelized.

Serve immediately drizzled with the remaining marinade. I love it in a rice bowl or on top of a veggie stir-fry.

Tips and Tricks for the Perfect Miso Maple Baked Tempeh

  1. This recipe is not nearly as good the next day because the tempeh absorbs a lot of the moisture. Try and eat it right out of the oven!

  2. Make sure to SAVE THE MARINADE from the tempeh. You’ll drizzle this all over as your sauce!

  3. As you bake the tempeh, it might start to look like the marinade is burning because of the maple syrup, but don’t worry it shouldn’t be burning on your tempeh.

  4. I cut my tempeh in half length-wise and then cut into triangles so that they were thinner (more surface area for the sauce to cling to!)

  5. This will keep in the fridge for up to 5 days.

Lemon Miso Soba Noodle Bowl

LEMON MISO SOBA NOODLE BOWL

This bright lemony miso dressing is the perfect compliment to the earthy soba noodles, while the crunch from the radish and cucumber adds just the right amount of texture. Make the dressing ahead of time and throw this bowl together in a pinch.

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Ingredients:
For the salad
8 oz buckwheat noodles
1 cup edamame
5 scallions, sliced
4 radishes, sliced
1 small cucumber, sliced
¼ cup toasted sesame seeds
1 soft boiled egg, optional

For the dressing
½ cup avocado or canola oil
¼ cup + 2 tbsp tbsp lemon juice
¼ cup mellow white miso paste
½ tsp sesame oil
1 tsp tamari
1 tsp maple syrup

Instructions
To make the dressing, add all ingredients into a small bowl and whisk to thoroughly combine. Alternatively, add all ingredients to a jar with a lid and shake vigorously to combine.

Cook the buckwheat noodles according to the package instructions. Once cooked and drained, rinse the noodles with cold water.

In a large bowl add the soba noodles, edamame, scallions, radish, and sesame seeds.

Pour ⅔ of the dressing over top and toss to combine. Enjoy cold topped with an egg and drizzled with the remaining dressing.

Shaved Asparagus and Kale Socca

SHAVED ASPARAGUS AND KALE SOCCA 

I first discovered socca, also know as farinata, when I was visiting my friend in Buenos Aires, Argentina. Every pizza place we went to offered a slice of this flatbread to go on top of your pizza. What was the point of this? An extra protein boost? To soak up the oil on top of the pizza? I wasn't a fan...

However, the lightbulb went off in my head that this pizza topping would be a perfect gluten-free, high-protein, high-fiber pizza or flatbread crust. I then suddenly saw this popping up all over food blogs and sites so I decided to give it a try myself. 

Think of socca as a blank canvas for whatever you want to put on top. I love it with a pesto and some marinated veggies, but feel free to experiment with other combinations.

Chickpea flour?

It's literally just dried chickpeas that are ground into a flour -- something you can easily do at home if you have a food processor or high-speed blender. 

Chickpea flour is very high in protein and fiber, which makes for a perfect addition to any vegetarian meal or just for a boost of protein. It's also rich in lots of micronutrients like calcium, magnesium, folate, and B vitamins. 
 

Shave Asparagus and Kale Socca

Serves 4

Ingredients:
For the socca:
1 cup chickpea flour
1 tsp sea salt
fresh ground black pepper
3 tbsp olive oil
1 cup water, room temperature

For the leek pesto*:
1 medium leek, halved lengthwise and chopped
1 cup cashews, toasted
1 clove garlic
¼ cup grated Parmesan (optional)
3 tsp mellow white miso paste (I used chickpea miso)
zest and juice from 2 lemons (about ¼ cup lemon juice)
3 tbsp olive oil
salt and pepper, to taste

For the shaved asparagus and kale:
2 tbsp red wine vinegar
3 tbsp olive oil
1 clove garlic, minced
1 tsp Dijon mustard
salt and pepper, to taste
5 thick stalks of asparagus, shaved
1 cup loosely packed chopped kale
1 tbsp fresh chopped mint
fresh grated Parmesan or Manchego cheese (optional)

*You can use any other type of homemade or store bought pesto here!

Instructions:
For the leek pesto, in a food processor or high-speed blender, add the leek, cashews, garlic, Parmesan (if using), miso, and lemon juice. Blend until it reaches a uniform consistency, then add in the olive oil and blend until smooth. Taste and add salt, pepper, or more lemon juice, to taste.

For the socca, preheat the oven to 450 and place your cast iron skillet in the oven. In a medium bowl, combine the chickpea flour, salt, and pepper. Add in 1 cup of room temperature water and 2 tbsp of olive oil and whisk to combine. Let sit for 15 minutes, or until it resembles a thinner pancake batter. Add water if too thick.

Remove the pan from the oven, add 1 tbsp olive oil and swirl to coat. Pour in the batter and let bake for about 15 minutes, or until the center is firm and edges begin to turn golden. Set aside and let cool while you prepare the shaved asparagus and kale salad.

For the shaved asparagus and kale, in a mason jar, combine the red wine vinegar, olive oil, garlic, Dijon, salt, and pepper. Shake vigorously to emulsify. Place the kale in a medium bowl and pour half of the dressing on top. Using your hands, massage the kale for about 1 minute to break it down. Add in the shaved asparagus, mint, and remaining dressing. Toss gently to combine.

To assemble, spread about ½ cup (or more) on top of the socca in an even layer. Then top with the shaved asparagus, kale salad, and fresh grated Parmesan or Manchego cheese, if desired. Slice and serve immediately!

Chickpea Beet Patties with Tahini Sauce

CHICKPEA BEET PATTIES WITH TAHINI SAUCE

Grain bowls are my go-to dinners most of the time. All you need to do is a little prep and you can enjoy them all week. Batch cook some quinoa, make a sauce, roast some veggies, fry an egg and VOILA! 

Anyone else not a fan of roasting beets? Ya they can take a while and then you have to peel the skin off and all of a sudden you find yourself with irreversible shirt stains and very unpleasantly pink tinted fingernails and skin. Well, don't wear your favorite shirt and accept the fact that your hands still might get stained -- it's oh so worth it. 

These little patties are perfect on grain bowls slathered with this creamy tahini sauce. These patties are packed full of protein, fiber, iron, calcium, and magnesium, and potassium to name a few. 

BEETS BEETS BEETS!

I love cooking with beets, not only for the beautiful color they create but they're also jam-packed full of nutrition. They're rich in folate, manganese, fiber, iron, and potassium.  

Beets are commonly used medicinally for liver detoxification. They contain a substance called betaine and a fiber called pectin, both of which help the liver get rid of any harmful toxins.

LASTLY, beets are high in nitrates which your body converts to nitric oxide. Nitric oxide dilates your blood vessels, increasing blood flow to your muscles allowing them to use oxygen more efficiently. Simply put, your muscles take longer to fatigue. So eat beets, they just might make you run faster! 

Chickpea Beet Patties with Tahini Sauce

Makes 8 small patties

Ingredients
1 can chickpeas, rinsed, drained
1 small onion, finely chopped
1 cup grated beet, about 1 medium beet
¼ cup chopped herbs (parsley, cilantro, basil all work)
½ cup oats, pulsed into flour
1 egg
1 tsp cumin
1 tsp garlic powder
½ tsp salt
Oil, for frying

Tahini Sauce
½ cup tahini
¼ cup water
¼ cup lemon juice
2 cloves garlic, minced
½ tsp salt
Water to thin

Instructions
Add the chickpeas to a large bowl and use a fork or your hands (highly recommended) to mash them all up. Add the rest of the ingredients to the bowl and use your hands to mix and mash thoroughly. Form into 8 small patties. If patties aren't easy to form it's probably because you need to mash up the chickpea some more!

In a large skillet over medium heat, add enough oil to coat the pan. Place the patties in the pan, press down gently and cook for about 5 minutes, or until golden brown and crispy. Flip, gently press again and cook another 3 minutes, or until golden brown. Transfer to a plate lined with paper towel.

To make the sauce, whisk together all of the ingredients in a small bowl. If too thick, add water to thin out. The sauce will thicken up in the fridge, so just add water until it's to your desired thickness.

Enjoy these patties over a bed of quinoa with roasted veggies and slathered in tahini sauce.