glutenfree

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!

Spiced Lentils and Rice with Garlicky Yogurt Sauce

Spiced Lentils and Rice with Garlicky Yogurt Sauce

This is my go-to quick and easy meal for when I get home and have nothing planned for dinner. It only requires a few ingredients that you probably already have on hand in your fridge and pantry. It also freezes really well — I usually freeze half for easy future meals!

The ingredients couldn’t be simpler or more affordable!

  • Spiced Lentils and Rice: oil, onion, salt, spices, brown rice and lentils

  • Garlicky Yogurt Sauce: plain yogurt, lemon juice, garlic, salt, pepper

  • Fresh cilantro or parsley (optional)

  • Fried Egg (optional)

This meal may seem basic, and it is, but it’s also jam-packed with flavor and loaded with nutrition. The warming spices are toasted in oil and infuse the rice and lentils with tons of flavor and the browned onions add a little touch of sweetness. Don’t skip the the tangy, garlicky yogurt sauce — it makes the dish. SO GOOD!

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What are the health benefits of lentils?

Lentils are a nutrition powerhouse! They are loaded with protein, zinc, iron, and fiber just to name a few. The list seriously goes on and on. By far my favorite legume!

How do you make a yogurt sauce?

There isn’t a simpler sauce than a yogurt sauce. All you need is yogurt, water, salt and pepper for the most basic version. I like adding lemon juice and garlic for a more punchy flavor!

Does it matter what kind of lentils I use?

You you should use green lentils or black (beluga) would also work I think. Don’t use red lentils as they break down too much and are better for soups.

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Spice Lentils and Rice with Garlicky Yogurt Sauce

Serves 6

Ingredients:
3 tbsp avocado oil, divided
1 onion, sliced into half moons
1 ½ tsp salt, divided
2 tsp coriander
1 ½ tsp allspice
1 ½ tsp cinnamon
1 ½ tsp cumin
½ tsp turmeric
1 cup dried brown lentils
1 cup brown rice
4 cups water

Garlicky yogurt sauce:
1 cup plain whole milk yogurt
2 tbsp water, or more to thin it out
1 tbsp lemon juice
2-3 cloves garlic, crushed or minced
¾ tsp salt
Black pepper

Garnish (optional): fresh cilantro, paprika, fried egg

Instructions:
In a large pot, warm 2 tablespoons of oil over medium heat. Add the onion and ½ teaspoon salt and cook over high heat for 4 minutes, or until they start to turn light golden brown (see picture above).

Add the remaining 1 tablespoon of oil and spices and stir constantly to toast them, about 15 seconds.

Add the brown rice and lentils and remaining 1 teaspoon of salt and stir to coat them in all of the spices and oil.

Add the water, bring to a boil, then reduce heat to low and simmer covered for 40 minutes, stirring halfway. If there is still water left in the pot, remove the lid and turn to heat up to boil it off.

Meanwhile, make the yogurt sauce by mixing together all ingredients in a small bowl. Taste and add more salt or lemon if needed. You may need to add more water to thin it out depending on the thickness of the yogurt you used.

Serve the lentils generously slathered in the yogurt sauce and topped with cilantro, paprika, and/or a fried egg, if desired.

Tips and tricks for the perfect spiced lentils and rice

  1. Cooking times can vary due to different factors: type of stovetop, brand of brown rice…so make sure to taste the rice to make sure its done. If there is still water in the pot and the rice is done, remove the lid and boil it off. If it needs more time to cook, just add more hot water.

  2. The lentils cook faster than the rice so they will be done sooner, but that’s fine, trust me!

  3. The lentils might rise to the top while cooking, that’s why its good to give it a stir halfway through so that the rice can cook evenly.

  4. This will stay good in the fridge for 5-7 days. It also freezes really well — just pop it in the microwave until thawed and quickly whip up some yogurt sauce!

Soft Pumpkin Molasses Cookies

Soft Pumpkin Molasses Cookies

One rainy, cold October day I found myself with a jar leftover pumpkin puree and a hankering for some fresh baked cookies. What cookie combo is more warming than rich molasses, spicy ginger and warming cinnamon?

This recipe uses simple ingredients that you probably already have AND all you need is one bowl! You’d never guess that they’re gluten and dairy-free!

The combination of pumpkin puree, almond meal and a touch of coconut oil makes these cookies super soft and moist. The molasses and coconut sugar add the perfect amount of sweetness to bring out the warming spices.

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Is molasses good for you?

Yes! Molasses is one of my favorite sweeteners because of it’s earthy, sweet, robust flavor. I always opt for blackstrap molasses because it has a much higher concentration of minerals like iron, calcium and magnesium compared to light and dark molasses. It also has a much lower glycemic index than most sweeteners, so it doesn’t spike your blood sugar as much.

How Do I Make Oat Flour?

Easy! Just put some rolled oats in a blender or food processor and process until it turns into a fine flour. I like to make a big batch and keep it on hand in my pantry for baking.

Can you substitute banana for pumpkin?

Most recipes that call for pumpkin puree can be substituted with banana. Just keep in mind the banana will add more sweetness, so you might want to cut back on the sugar.

What makes a soft cookie?

In general, soft-baked cookies tend to have more moisture and are baked at a lower temperature. Most soft or chewy cookies use more brown sugar or molasses as a sweetener because it contains more water/moisture than cane sugar. Using ingredients like pumpkin or banana will make a cookie softer because it also adds a lot of moisture.

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Soft Pumpkin Molasses Cookies

Makes about 14 cookies

Ingredients:
½ cup pumpkin puree
¼ cup blackstrap molasses
1 tbsp coconut oil, melted
2 tsp vanilla extract
1 egg
1 cup almond meal
1 cup oat flour
2 tbsp coconut sugar
2 tsp cinnamon
1 tsp ginger
½ tsp cloves
½ tsp baking soda
½ tsp salt

Instructions:
Preheat the oven to 350F. Line a baking sheet with parchment paper.

In a large bowl, whisk together the pumpkin, molasses, coconut oil, vanilla and egg. Add the almond meal, oat flour, coconut sugar, cinnamon, ginger, cloves, baking soda and salt. Stir the batter until everything is thoroughly combined.

Scoop the dough in heaping spoonfuls onto the baking sheet . Use your hands to flatten them out as best you can until about 1/4-inch thick.

Bake 12-15 minutes or until the cookies feel slightly firm and the bottoms are golden.

Allow to cool completely. Store in an airtight container in the fridge.

Tips and Tricks for the Perfect Soft Pumpkin Molasses Cookies

  1. Make sure you flatten the cookies to about 1/4 inch thick. It helps to use wet hands so the batter doesn’t stick to your fingers!

  2. Substitute banana for the pumpkin if you’ve gotten overripe bananas on hand.

  3. Nut allergy? Try substituting the almond flour with 1 cup oat flour and increasing the coconut oil to 3 tablespoons or more until the dough is moist enough.

  4. To make vegan, substitute one flax egg (1 tbsp ground flaxseed mixed with 3 tbsp water, let sit for 10 minutes).

  5. Store the cookies in an airtight container for up to 5 days or in the fridge for up to 10 days.

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.

Stovetop Taco Chicken

Stovetop Shredded Taco Chicken

This Mexican-style shredded chicken is my go to for tacos or burrito bowls. It's super easy to throw together and uses simple ingredients that you probably already have on hand! You can easily sub ground chicken, turkey or grass-fed beef (see Tips and Tricks at the end of the post).

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How do I make shredded chicken?

Making shredded chicken at home is a great way to cook chicken for meal prep and it's super simple! Place it in a pot filled with enough water or broth to cover the chicken. Bring it to a simmer and cook, covered for 10-20 minutes, depending on the size of the chicken. Remove from the pot and use two forks to shred it up!

How do I make my own taco seasoning?

Making your own taco seasoning at home is super simple! You might be surprised to know that those little taco seasoning packets you buy have fillers, sugar and other nasty ingredients you don't need in your life. I keep it simple and use equal parts cumin and oregano, but you could add in chili powder, onion powder and garlic powder. 

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Stovetop Shredded Taco Chicken

Serves: 4

Ingredients:
2 tbsp avocado oil
1 small onion, chopped
1 tsp salt
2 cloves garlic, smashed
1.5 tsp cumin
1.5 tsp oregano
2 tbsp tomato paste
1/2 cup water or chicken broth
1 lb chicken breast, cut in half lengthwise if very thick 

Instructions:
In a medium pot, warm the oil over medium-high heat. Add the onion and salt and sauté until softened, about 5 minutes. 

Add the garlic, cumin, oregano and tomato paste and cook for 1 minute, using a wooden spoon to stir and mash the tomato paste around so it's coating all of the onions. Add a splash of oil if it looks to dry in the pot (this will help bloom the spices and caramelize the tomato paste).

Add the water or broth and chicken and nestle it in the liquid. Sprinkle the chicken with an additional generous pinch of salt. Bring the liquid to a simmer, cover, and cook for 15-20 minutes, flipping the chicken halfway through. This may take longer depending on the thickness of your breast.

Once cooked through, transfer chicken breasts to a cutting board and use two forks to shred them. Return to the pot and simmer for another minute, to reduce the liquid into a thicker sauce. Add more salt and/or spices, to taste!

Serve it up on tacos or as a burrito bowl!

Tips and Tricks for Perfect Stovetop Shredded Taco Chicken

  1. Be careful not to burn the tomato paste and spices by making sure there is still some oil in the pot, adding more if needed
  2. Want some heat? Add 1/4 tsp on cayenne pepper
  3. This will keep in the fridge for up to 5 days or freeze for up to 1 month
  4. Make sure to taste and add more salt or spices if you think it needs it (I usually end up adding more salt, depending on how much chicken is in there
  5. If using chicken, make sure its really nestled in the liquid so it cooks/steams evenly
  6. If using ground meat, use half the amount of water, adding more if you think it needs more moisture. There is no need to cover the pot, just add the meat to the pan and let it brown, then break it up into chunks and continue to cook until its cooked through and the sauce has thickened.

German Potato Salad

German Potato Salad

This recipe is inspired by my grandmother who would always make her famous German potato salad whenever we came to visit her farm in the summers. It's not your average mayo-heavy potato salad. Instead, I use a simple mustard vinaigrette which gets soaked up by the potatoes making them super flavorful. The cucumbers add a nice refreshing crunch to balance the starchy potatoes. This salad will be your new go-to side dish for parties and barbecues!

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What kind of potatoes are best for potato salad?

You want to use potatoes that are waxy and less starchy, such as new potatoes, red potatoes and fingerling potatoes. These potatoes will hold their shape much better than their starchy family members!

How do you make homemade potato salad?

Homemade potato salad is so much tastier and more nutritious than your average store-bought version. All you have to do is boil potatoes, let them cool enough to handle, then slice them thinly. Add to a bowl and toss with a vinaigrette to soak up the flavors. Add in any mix-ins like cucumber, celery, radish, nuts, herbs, etc... Toss with more dressing and serve!

Are potatoes bad for you?

A lot of people think potatoes are empty carbs and provide little nutrition value. You might be surprised to know that potatoes are rich in vitamins C and B6 as well as micronutrients like magnesium, manganese and phosphorous. 

German Potato Salad

Serves 4

Ingredients:
1.5 lbs new potatoes (or red or fingerling)
1 cucumber, peeled and thinly sliced
1/3 cup chopped walnuts
1/4 cup chopped dill
1/3 cup olive oil
1/4 cup apple cider vinegar
1 tbsp Dijon mustard
1 tbsp minced shallot (or sub 2 cloves garlic)
1/2 tsp salt

Instructions:
In a large pot, add the potatoes, enough water to cover them by 2 inches and a generous douse of salt. Bring to a boil, then reduce the heat and simmer for 10 minutes, or until easily pierced with a knife (this will depend on the size of your potato). Drain and rinse the potatoes quickly with cold water so they are still hot but cool enough to handle. 

While the potatoes cook, make the dressing by whisking together the olive oil, apple cider vinegar, mustard, shallot and salt in a small bowl.

Once the potatoes have cooled enough to handle but are still warm, slice them into thin rounds and add to a large bowl. Pour half of the dressing over the warm potatoes and gently toss to coat. Let them soak up the dressing for 10 minutes. 

Add in the cucumber, walnuts, dill and remaining dressing. Toss everything together to coat. Taste an add more salt or vinegar if needed. 

Tip and tricks for the perfect potato salad

  1. Do your best not to over or undercook the potatoes. You want a knife to be able to slide in with a tiny bit of resistance. It's not the end of the world if you overcook, it will just be a little bit softer and might not hold together as easily, but still delicious!
  2. It's essential that you add half of the dressing to the sliced potatoes when they are still warm. Letting them soak up the liquid really boosts the flavor.
  3. Always start cooking potatoes in cold water for even cooking results.
  4. The salad will keep in the fridge for up to 5 days.
  5. If making it a day ahead, make sure to taste the salad before serving. Often it will need a splash of vinegar and some salt to wake it up!

Maple Oat Cookies

Maple Oat Cookies

The most simple, delicious and healthy oat cookies EVER! It only takes 5 minutes to make the batter, 8-10 minutes in the oven AND uses only 5 ingredients that you probably already have! Bake them until the edges just start to turn golden brown, let them cool and then bite into the crispy edges and soft, maple oat center.

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I thought these up as I was enjoying  a rhubarb crumble at home and straight up eating the crumble topping with a spoon hoping no one would notice. There's no way I'm the only one who does this, it's the best part! I honestly believe that the ratio of crumble to filling should be about 2:1...maybe 3:1. 

How do you make your own almond meal?

I never buy almond flour anymore ever since I tried making it myself. All you need is a blender or food processor and some almonds. Pulse until a fine meal starts to form. 

What's the difference between almond flour and almond meal?

Almond flour is usually finer than almond meal and generally uses blanched almonds, meaning almonds that have been flash cooked so that the skins come off. Almond meal is the whole almond, giving you way more nutrition and fiber.

What can I use to replace almond flour for a nut allergy?

I always recommend that people try to use a seed flour in place of almond flour. You could try substituting oat flour or regular flour, but it will result in a much more dry cookie. Try pulsing sunflower seeds or pumpkin seeds in a blender or food processor until a fine meal forms. 

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Maple Oat Cookies

Makes: 12 small cookies

Ingredients:
1 cup almond meal (see above how to make your own)
3/4 cup rolled oats
1/2 tsp salt
1/4 cup maple syrup
3 tbsp coconut oil, melted
2 tsp vanilla extract

Instructions:
Preheat the oven to 400F and line a baking sheet with parchment paper.

In a bowl, stir together the almond meal, oats and salt. Add the remaining ingredients and stir until a uniform dough forms.

Scoop tablespoon-sized cookies onto the baking sheet. Use your hands to flatten them (they will not spread), making sure they keep their shape. Bake for 8-10 minutes, or until edges JUST start to turn light golden brown. Allow to cool for a bit so they hold together. 


Tips and Tricks for the Perfect Cookies

1. The cookies may not seem done, but will firm up as they cool. It's better to undercook them then overcook them, unless you like a super crunchy cookie. 
2. Store the cookies in an airtight container for up to 2 weeks
3. For a nut-free option, substitute pumpkin seed or sunflower seed meal (details in questions above) 
4. These cookies make amazing ice cream sandwiches!
5. Double the recipe and freeze half for emergency cookies!