Lunch and Dinner

Broccoli and Cauliflower Quiche

Ingredients

for 8 servings


  • 1 head cauliflower, cut into florets

  • ½ cup

     grated Parmesan cheese or Nutritional yeast for dairy-free

  • 1/2 teaspoon

     garlic powder

  • 3/4 tsp paprika

  • ¾ teaspoon

     salt, divided

  • 6 eggs, divided

  • 1 cup

     milk (any kind)

  • ½ cup

     feta cheese, crumbled (sheep's milk for dairy free)

  • ½ teaspoon

     pepper

  • ½ tablespoon

     olive oil

  • Broccoli, cut into chunks

  • 4 cups baby spinach

  • 1 clove garlic chopped

  • 4 green onions, chopped

Preparation

  1. Preheat oven to 425°F (220°C).

  2. Add the cauliflower to the bowl of a food processor and pulse until finely crumbled.

  3. Place in microwave-safe dish and microwave for 5 minutes. Allow to cool completely.

  4. Place cooked cauliflower into a towel and squeeze out as much water as possible. Discard liquid.

  5. Add the cauliflower to a bowl with 1 egg, Parmesan cheese, garlic powder, and ¼ teaspoon salt in a bowl.

  6. Press crust mixture evenly into tart plate, making sure to go up the sides of the plate.

  7. Bake for 15-18 minutes, until golden. Set aside to cool.

  8. Reduce oven temperature to 375°F (190°C).

  9. In a separate bowl, whisk together 5 eggs, milk, crumbled feta cheese, ½ teaspoon salt, paprika, and pepper.

  10. Steam broccoli, don't cook all the way, leave a little crunch

  11. Add the spinach and cook until wilted.

  12. Place broccoli and spinach mixture on the bottom of the cooked cauliflower crust. Pour egg and cheese mixture over the top and sprinkle with green onions.

  13. Bake for 45 minutes, or until quiche is set and slightly golden.

  14. Let cool for 15 minutes before serving.

  15. Enjoy


I had to alter this amazing recipe from Tasty.com for my kids' preferences.  One doesn't like cauliflower and one doesn't like spinach! I made a regular crust (I'm fine giving my kids the fat since they eat so healthy otherwise) and put chunks of cauliflower in with the broccoli.  This way the cauliflower taste wouldn't be so powerful as it would be in the crust. They LOVED it! They had seconds and even took it for lunch the next day :)  Here's the crust I used:

1 1/4 cups flour

pinch of salt

3/4 tsp paprika

1 tsp Thyme

6 Tablespoons butter (we used vegan butter)

3 Tablespoons water

Easy Chicken Fajitas

Use flour wraps or serve over rice or quinoa.  I prefer the latter because I try to minimize the amount of wheat in my life but also because I love it when the juice of this dish soaks into the rice and quinoa.  This is simple and quick but if you have time you can play up the add-ins as you like!

Ingredients:

2-3 chicken breasts cut in strips for fajitas or cubed for rice and quinoa

1-2 green, red or yellow peppers

1-3 onions

Chicken stock

Homemade taco seasoning

Optional: limes, avacado/guacamole, fresh cilantro, ground turkey, chopped tomatoes, chopped hot peppers

Directions:

1. Fry onions in a small amount or oil or chicken broth until fully cooked

2. Cook peppers the same way

3. Fry chicken slices with chicken stock

4. Put all ingredients into one large pan or dutch oven if you have one

5. Mix taco seasoning with all ingredients and add water or chicken stock until all ingredients are covered. 

6. Simmer 3-4 minutes

Homemade Taco Seasoning:

1 Tbls cilli powder

1 tsp garlic powder

1/4 tsp onion powder

1/4 tsp crushed red pepper

1/4 tsp dried oregano

1/2 tsp paprika

1 1/2 tsp ground cumin

1/2 tsp or more tumeric

1tsp sea salt (add at end to taste)

Cauliflower Roast

A great vegetarian main dish or enjoy as a side dish.  It's easy, quick and filling!  You can slice it in inch thick pieces like meat, or stuff a baked potato with it and pour the sauce on top, or cut it into small pieces and add to rice...whatever you can imagine!

1 Cauliflower
1 Tbl Olive Oil
1/4 tsp Paprika
1/4 tsp garlic powder
Salt & Pepper to taste

Sauce
1/2 cup Tahini
1/2 cup Water
1 Tbl Lemon Juice
1//2 tsp Cumin
1 Tbl Nutritional Yeast
Salt & Pepper to taste

1. Boil Cauliflower until soft
2. Place Cauliflower in a baking dish
3. Mix oil and spices
4. Coat Cauliflower with oil & spice mixture
5. Bake in oven at 200C/400F for 20min or until golden brown
6. Mix sauce ingredients
7. Pour sauce over baked Cauliflower 

Note: all ingredients and cooking time depend on the size of your cauliflower

Cashew Cheese

I just call it "cashew dip” so I don't scare any non-vegan friends away, but no matter WHAT I call it or who’s eating it everybody loves it, and people with dairy allergies are so happy to have "cheese" and crackers again!  

(Originally from Epicurious.com)

Do ahead:

Soak cashews overnight

Ingredients:

3/4 cups cashews 
6tbls olive oil
1 tsp salt
1/4 cup lemon juice
1 tbls tahini


Instructions:

Rinse cashews after soaking

Blend all ingredients in food processor or blender
Add water as needed (just enought to get ingredients moving in blender)

Wrap and roll into a log shape

Put in fridge overnight

Unwrap and place on cookie sheet

Bake at 200 degrees 20 min

Tornado Sweet Potato

If you spiral these a little thicker than the pic you can use this as a main dish, thinner use as a side dish.  

Servings: 4

INGREDIENTS

2 large sweet potatoes

2 tablespoons butter, olive oil, or vegan butter, melted

¾ cup Nutritional yeast

1 teaspoon garlic powder

1 teaspoon cumin

1 teaspoon paprika

1 teaspoon chili powder (optional)

PREPARATION

1. Preheat oven to 400ºF/200ºC

2. Take potatoes and poke them on all sides with a fork. Microwave for 2-3 minutes or pre-cook in oven for until soft enough to scewer 

3. Coat a wooden skewer with oil and insert the skewer through the length of the potato.

4. Hold a sharp, thin knife at an angle and cut through the end of the potato until it hits the wooden skewer. Begin rotation the potato to cut down the length of it and form a spiral.

5. Gently fan out the potato down the length of the skewer, until you have an even gap between the slices forming the spiral.

6. Brush the potato with melted butter.

7. In a medium bowl, combine remaining ingredients.

8. Shovel the dry mixture all over the potato until it is entirely coated.

9. Rest the skewered potatoes over a baking pan so the skewers suspend the potato over the bottom of the pan.

10. Bake for 25-30 minutes, or until nicely browned.

11. Garnish with additional parmesan and parsley.

12. Allow to cool for 5 minutes.

13. Serve warm and enjoy!

by Goodful on BuzzFeed

Kale Pesto

Vegan Kale Pesto Sauce – 

  • Author: ifoodreal.com

  • Prep Time: 10 minutes

  • Total Time: 10 minutes

  • Yield: 12 servings

Ingredients

  • 2 packed cups kale, stems removed & chopped

  • 2 packed cups basil, including stems

  • 1 medium garlic clove

  • 3/4 tsp himalayan pink salt

  • 1 tbsp lemon juice

  • 3/4 cup pine nuts or walnuts or pumpkin seeds

  • 1/2 cup olive oil, extra virgin

Instructions

  1. In a food processor, add all ingredients, except olive oil. Process on High for a few minutes, pausing and scraping the walls.

  2. With food processor running on High, slowly pour olive oil and let processor run for a few minutes to make sauce fluffy and creamy. Transfer to a glass jar.

Store: Refrigerate in an airtight container for up to a few weeks.

Author: ifoodreal.com

Quinoa salad


Make this ahead of time and keep in the fridge for up to 4 days.  Great for picnics, summer lunches, side dishes….Substitute for your favorite grain, herb, spices, and veggies! Make it your own!

Ingredients:

1 cup Dried Quinoa

1/4 cup Olive Oil

3 tsp Lemon or lime juice fresh squeezed

3 Tbls Apple Cider vinegar (Braggs brand is fermented for extra goodness) Add more to taste

1 cup Packed, fresh, chopped mint (or as close as you can get to a cup)

2 cups Fresh veggies diced (I like some crunch! ex: carrots, zucchini, cucumbers, bell peppers, lots of chives or green onions or leeks, celery)

1/2 tsp Salt

1/2 tsp Cumin

1/4 tsp Garlic powder

Directions:

If possible soak the Quinoa overnight.  If not, rinse very well or soak for a shorter amount of time.  Cook according to the directions, then fluff with a fork and let cool. 


Stir in veggies and herb.


Mix dry ingredients together in a separate bowl, then add to salad.


Enjoy!


**You literally can’t mess it up.  Change the herb or veggies depending on what you have in the house. Use it up! Diced, roasted veggies, beans, avocados all work too.

Butternut Squash "Risotto"

By Lidia Bastianich

When cooking rice in a covered pot, you should regard the cooking time in the recipe as a guideline: the actual time it takes your rice to achieve optimal creaminess and al dente texture will vary greatly, depending on how much liquid you use at the start, the size and kind of saucepan and the lid you use, what the other ingredients may be (such as meats or vegetables), the level of heat, even the variety of rice.

Use this as a SIDE DISH! Use brown rice to make it healthier. Cooking time will change if you do, so I always soak my brown rice overnight (2:1 water to rice) which makes cooking time pretty similar to white rice.  If you don't soak it, pre cook brown rice for about 20-30 min then add it to the recipe.

6 SERVINGS

​Ingredients

  • 2

    pounds butternut squash

  • 1

    cup onion, cut into 1-inch chunks

  • 1

    cup carrot, cut into 1-inch chunks

  • 1

    cup celery, cut into 1-inch chunks

  • 3

    tablespoons extra virgin olive oil

  • 1-2

    tablespoon butter

  • 1

    tablespoon kosher salt

  • 5

    cups hot water or light stock, plus more if needed

  • 2

    cups Italian short-grain rice, such as Arborio, Carnaroli or Vialone Nano or for a healthier option use brown rice that has been cooked halfway through


  • FOR FINISHING (optional and perfectly delicious without)

  • 2

    tablespoons butter, cut in pieces

  • 1/2

    cup freshly grated Parmigiano-Reggiano, plus more for passing

Directions

Trim, peel, and remove the seeds from the squash. Cut it into 1/2-inch cubes. You should have about 4 cups. Using a food processor, mince the onion, carrot and celery chunks to a fine-textured paste (pestata). Put the olive oil and butter in the saucepan set over medium heat. When the butter is melted, scrape in the pestata and season with 1/2 teaspoon of salt. Cook for about 5 minutes, stirring it around the bottom of the pan, until it has dried out and just begins to stick. Pour in the hot water or stock and bring to a boil. Drop in the squash, then all of the rice, stirring, and remaining salt. Return the liquid to a boil, cover the pan and reduce the heat to keep the rice bubbling gently. Cook for about 14 minutes, or until the rice and squash are cooked and the consistency is creamy. Turn off the heat, drop in the butter pieces, and stir vigorously until thoroughly amalgamated. Stir in the grated cheese, spoon rice into warm pasta bowls, and served immediately, passing additional grated cheese at the table. From Lidia Cooks from the Heart of Italy by Lidia Bastianich Nutrition facts per serving: 405 calories, 10 g fat, 5 g saturated fat, 21 mg cholesterol, 71 g carbohydrates, 9 g protein, 1,144 mg sodium, 5 g fiber

Welcome to 304 Columbus Ave!

I am happy to announce that on Feb 1st 2020 I joined the team at Integrated Mind and Body wellness center, conveniently located in the South End between Clarendon and Dartmouth Streets and around the corner from Back Bay station. Come see me here for Massage, Health Coaching, and Reiki. The team also offers OT and private Pilates instruction.  

781-605-9757

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