easy buffalo cauliflower wings

I've been wanting to try this out since I became vegetarian over 5 years ago and never got around to actually making it. I don't know why I waited so long because it is sooo good. I used to love eating wings before so this is a great alternative. You can make your own buffalo sauce or buy your fave from the store. Or you can use BBQ sauce or hot sauce instead.

Ingredients
1 head of organic cauliflower (or you can buy a bag of cauliflower florets)
1 tbsp flour
1/4 cup buffalo sauce (add more or less to your taste)
1 tbsp olive oil
sea salt
ground pepper

Directions
1. Preheat oven to 425 degrees F. Line a baking sheet with parchment paper.
2. Cut up head of cauliflower into florets. In a large bowl combine all ingredients and mix well. Make sure the cauliflower is fully coated.
3. Spread evenly on baking sheet and bake for about 25-30 minutes. For crispier cauliflower, broil for a couple minutes at the end.
4. Add some celery and/or carrot sticks with blue cheese dressing and you got yourself an appetizer!

 

Happy cooking!

-Kat

Coconut Curry red lentil and vegetable stew

This stew is so flavorful and hearty, again, no need for meat! I paired it with roasted asparagus topped with parmesan and chopped red onions and yellow rice. I haven't posted in a while so here is something I cooked a couple nights ago.

Ingredients
1 can of light coconut milk
1/2 can crushed tomatoes, no salt added
1/2 cup water
1/2 cup red lentils, uncooked
4 peeled potatoes, diced
4 peeled carrots, diced
1 small yellow onion, chopped
1 celery stalk, chopped
green onion, chopped
1 tbsp minced garlic
1 tbsp red thai curry paste
1 tbsp curry powder (or more to your taste)
garlic powder
sea salt
fresh ground pepper
1/2 tbsp turmeric

Directions
1. In a large pot on medium heat, drizzle evoo and saute the onion, minced garlic, celery. When slightly browned, add potatoes and carrots. Cook for about 5 minutes.
2. Add coconut milk, water and crushed tomatoes. Stir. Add lentils, red curry paste and spices. Stir.
3. Cook on med/low heat for 30 minutes or until vegetables and lentils are cooked through. Stew should be chunky.

Pair with any rice or by itself. You can adjust the amount of curry to your liking and if you want extra spice, add some cayenne pepper or crushed red pepper.

Enjoy!
-Kat

stuffed green peppers

 

I saw a stuffed pepper recipe on instagram that had ground turkey and decided to make a veggie version. 

Ingredients

1 green pepper, cut in half and seeded

1/4 cup cooked brown rice (I used Trader Joe's quick cooking rice)

1/4 cup diced tomatoes

1/4 cup chopped onion

handful of spinach

1/4 cup chopped white mushrooms (any will do)

1 morning star black bean burger, chopped up

shredded cheese

Directions

1. Pre-heat oven to 400 degrees F. Place halved peppers on parchment paper

2. Spray a pan with cooking spray,  medium heat. Saute all veggies except for spinach. Add black bean burger and add spinach last. (Spinach cooks quickly).
3. Season with your choice of seasoning. I used black pepper, sea salt, garlic powder and oregano. Add cooked rice and saute until all veggies are thoroughly cooked.
4. Stuff the peppers with the sauteed veggies & rice. Pack tightly with spoon.
5. Sprinkle shredded cheese on top (I used mexican cheese blend)
6. Bake at 400 degrees F for about 25 minutes.

You could also top with marinara sauce but it tastes amazing by itself. This was quick and easy to prepare.

 Happy cooking!

Kat

pumpkin spice & walnut bread (more like cake!)

Simple and quick recipe for a yummy pumpkin bread! Found the recipe in Real Simple magazine while waiting in line at Whole Foods.

Ingredients
1 stick vegan unsalted butter
3/4 cup turbinado sugar
2 eggs
1/2 can organic pumpkin
 1/2 teaspoon vanilla
1 cup flour
1 teaspoon pumpkin pie spice
1/2 teaspoon each, baking soda & baking powder
1/2 cup chopped walnuts
pumpkin seeds



Directions

-With electric mixer, beat butter and sugar. Then add eggs, pumpkin and vanilla. Mix in the rest of the ingredients, except for the pumpkin seeds.

-Pour mixture into baking pan and sprinkle pumpkin seeds on top. 

-Put into preheated oven of 350 degrees F and bake for 25 minutes. Check with toothpick to make sure its cooked thru.

-Let cool a few minutes and enjoy!

Happy Autumn!
-Kat

Purple, Pink & Green Juices!

My birthday was this past weekend and my boyfriend's was the weekend before. Which means we ate out a lot and drank more than usual. Major cleansing of the body needs to take place! I made a couple different juices that will help my body get back to feeling normal. All recipes require a juicer.

Green Juice-one of my favorite juices!
1 bunch of organic black kale (aka as lacinato or dinosaur kale)
3 organic lemons, peeled
about 8-10 organic celery stalks
1 organic golden delicious apple
1 large organic cucumber

Kale is one of the most popular 'superfoods' out there. It is an excellent source of Vitamin K, Vitamin C, Vitamin A, manganese, and fiber. Kale is also rich in antioxidant flavonoids which are believed to help prevent many diseases. Did you know cucumber belong to the same botanical family as melons and squash? Cucumbers are still one of my favorite veggies. Recently studies have shown that cucumbers have antioxidant and anti-inflammatory properties. They are a good source of Vitamin K.

Pink Juice- sweet & tart
1/2 of a medium sized watermelon
2 limes, peeled
handful of organic strawberries
Watermelon is high in Vitamin C and Vitamin A. Strawberries are high in Vitamin C, folate, potassium, manganese and fiber. Lime is rich in Vitamin C.

Purple Juice
1 small organic chiogga beet
1 head of organic red cabbage
1/2 organic pink lady apple
Red cabbage contains an abundance of phytonutrients, antioxidants, high levels of Vitamin C & Vitamin K. The rich red color of red cabbage is due to its concentration of anthocyanin polyphenols. These flavonoids are said to act as an anti-inflammatory. Beets are a unique source of phytonutrients called betalains and have been shown to provide antioxidant, anti-inflammatory, and detoxification support. Beets are high in folate, manganese, potassium, fiber and Vitamin C.

I also made a juice not pictured because I drank it right away! It was a simple red beet, chiogga beet, apple and carrot juice.

Enjoy the recipes and do research on the foods you put into your body! Choose nutrient dense whole foods!

Happy juicing!

-Kat

Quick & Simple Mushroom Marinara

This sauce is a perfect swap for bolognese if you want to go veg for a meal. Because of the mushrooms you won't sacrifice the "meatiness". Total prep/cook time was approximately 20 minutes and I let the sauce simmer at low for a while.

Ingredients
yellow onion, chopped
fresh basil, chopped
garlic, minced
5 baby bella mushrooms, chopped
1 small can of organic Muir Glen tomato paste
1 can organic Muir Glen no salt added tomato sauce
1 can organic Muir Glen no salt added fire roasted diced tomatoes
extra virgin olive oil
fresh ground pepper
dry parsley
garlic salt
crushed red pepper
oregano

Sauteed mushrooms, onions, garlic + basil

Directions
1. In a large sauce pan drizzle EVOO and set at medium heat. Throw in chopped onions, mushrooms, garlic and basil. Sauté.
2. Once browned throw in the canned tomatoes, paste and diced tomatoes. 
3. Stir in spices to taste. Don't overdo it on the crushed red pepper as you do not want it to be too spicy. 
4. Cover with lid and let simmer for 30 min+ on lowest heat setting. 

You can use this sauce on any pasta you want or as your sauce for a homemade pizza. Enjoy!

Happy Cooking!
-Kat

veggie frittata

Frittata is an egg-based dish similar to an omelette or crustless quiche, enriched with additional ingredients such as vegetables, cheeses and meats. The dish frittata originated in Italy. It can be your main dish or a side dish. You can eat it for breakfast, lunch or dinner.

Here is a recipe for a simple vegetable frittata. You can alter the ingredients as you like, even adding meat if you fancy. 

Vegetable Frittata 

Ingredients

red onion, chopped

tomato, chopped

green onion, chopped

baby bella mushrooms, sliced 

bell pepper, chopped (any color, I used orange)  

yukon gold potato, sliced on mandolin, then cut 4 ways

spinach, chopped

6 organic eggs, equal parts egg whites

grapeseed oil

fresh ground peppercorn + sea salt to taste

shredded cheese (any kind, I used mexican shredded cheese blend, about 2 tbsp)

Directions 

1. Preheat oven to 375 degrees F.

2. In a large pan, set to medium heat, drizzle grapeseed oil into pan. Add all veggies except for spinach.

 

3. Sauté all the veggies for about 5-7 minutes, until tender. Add spinach and sauté for a couple more minutes. Set aside from heat.

4. In a large mixing bowl, whisk the eggs and egg whites added salt + pepper to desired taste.

5. Pour veggies into egg mixture. Then pour eggs and veggies into a round ceramic baking dish.

6. Sprinkle cheese on top and pop into the oven for 25 minutes. 

7. Let it cool for about 5 minutes and serve. 

I had a slice of the frittata with a smoked salmon salad for lunch, great combination! 

 Happy cooking!

-Kat