I've been seeing pureed cauliflower as a substitute for "creaminess" every where lately. It seems that cauliflower, complete with it's ability to sub in as a pizza crust, is a super versatile food. I love it.
Parmesan and Creamy Cauliflower Spaghetti Squash Skillet with Roasted Broccoli
Serves 4
1 spaghetti squash, cooked in microwave *
3 cups vegetable broth
3 1/2 cups cauliflower florets
1 tsp minced garlic
1/4 tsp ground black pepper
4 oz shredded Parmesan cheese
3 cups broccoli florets
Olive oil spray
Dashes of salt and pepper
*To cook spaghetti squash in the microwave, slice off ends, then slice squash in half lengthwise. Remove seeds and pulp. Use a sharp knife to piece the outside skin of the squash in several places. Place half of the squash in a microwave-safe baking dish and place 1/2 cup water in the "hole" in the squash. Place the remaining half of the squash on top, so that the insides are together. Transfer dish to the microwave and cook for 12-15 minutes, or until flesh is softened. Allow to cool for 5-10 minutes, then use a fork to remove strings of squash.
In a large skillet, bring vegetable broth to a boil. Add garlic and cauliflower, reduce heat to medium, cover and cook for 18-20 minutes, or until softened.
While cauliflower cooks, heat oven to 420 degrees. Spray a baking sheet lightly with olive oil spray, then add broccoli florets, and spray with additional olive oil. Sprinkle lightly with salt and pepper. Roast in the oven for 15-18 minutes, or until lightly browned and cooked through.
When cauliflower is done, transfer florets to a food processor (discard broth) and puree until smooth. Place cooked spaghetti squash and cauliflower puree back into the skillet.
Heat mixture over medium heat, stirring in 1/3 tsp ground black pepper and parmesan cheese. Stir until cheese is melted, then add in roasted broccoli and serve.
Nutrition Info per ~1 1/4 cups: 161 calories, 7.5 g fat, 13 g protein, 9 g carbohydrates, 3 g fiber
Due to a random series of events in my life, I haven't been in the kitchen much this week. I will get back to new recipe development very very soon, but in the meantime........ here are a few of my favorite fall recipes.
This is a fun little twist that incorporates some fantastic fall vegetables into an easy, healthful, vegan meal. And after you make this stir fry sauce, you will never EVER purchase store-bought again.
Butternut Squash and Broccoli Stir Fry
Serves 5
2 tsp sesame oil
1 butternut squash, peeled, seeded, and cut into ~1" cubes
2 cups broccoli florets, cut into 1" pieces
1 cup frozen shelled edamame
3 green onions, sliced
HOMEMADE STIR FRY SAUCE
1/2 cup lite soy sauce
1/3 cup low sodium vegetable broth
1/4 cup rice vinegar
1 Tbsp minced garlic
1/2 tsp ground ginger
1 1/2 Tbsp brown sugar
1/2 tsp crushed red pepper (optional for spice)
1 Tbsp cornstarch
Whisk together sauce ingredients, except for cornstarch, and set aside.
In a large skillet, heat sesame oil over medium heat. Add butternut squash and saute until coated in oil. Add 1/2 cup stir fry sauce, then cover and allow to cook for 5-7 minutes. When sauce has been reduced and absorbed into squash, add additional 1/4 cup sauce, cover and allow to cook for additional 5-7 minutes.
Whisk cornstarch into remaining sauce. Pour sauce into the skillet along with broccoli and edamame. Cover and cook for 4-5 minutes, or until sauce is thickened. Test squash for softness. If additional cooking time is needed, stir frequently as the mixture cooks.
Serve over brown rice and garnish with green onions.
Nutrition Info per 1 serving with 1/2 cup long grain brown rice: 286 calories, 6.5 g fat, 14 g protein, 40 g carbohydrates, 7 g fiber
I'm not too sure about your leg of the woods but winter's about to drop here at any moment.
So I'm scurrying around trying to fit in all of the fall things that may just be skipped over.
This is just one of them......
Maple Zucchini Cake
Serves 9
3 Tbsp maple syrup
1/4 cup white sugar
2 eggs
2 cups shredded zucchini, blotted from excess water
1/2 cup vegetable oil
3/4 cup whole wheat flour
1/4 cup white flour
1/2 tsp baking soda
1/2 tsp baking powder
1/4 tsp ground cinnamon
1/4 tsp salt
1/2 cup chopped walnuts (optional)
MAPLE GLAZE
3/4 cup powdered sugar
3 Tbsp maple syrup
1/2 Tbsp milk
1 tsp pure maple extract
Preheat oven to 350 degrees. Spray an 8x8 cake pan with baking spray.
In a large bowl, whisk together maple syrup, sugar, eggs, and oil until well combined. Fold in zucchini.
In a smaller bowl, combine flours, baking powder, baking soda, cinnamon and salt. Add dry ingredients to wet and mix just until combined. Fold in walnuts if desired. Spread mixture into the prepared cake pan and bake for 30 minutes, or until top is golden brown and a toothpick inserted into the center comes out clean.
Remove the cake from the oven and allow to cool for 30 minutes.
While cake is cooling, whisk together glaze ingredients. When cake has cooled, pour glaze onto the cake evenly (pretty ribbons are nice). Allow to set for 20 minutes prior to cutting and serving.
I swear this is my last freezer recipe for a while.
But I do have to say that this is probably my most favorite thing that I have pulled out of my freezer. EVER. I look forward to taking these babies to lunch.
Freezer Green Curry Burritos
Makes 7 burritos
7 flour tortillas, 10"
1 cup + 3 Tbsp canned lite coconut milk, divided
1/2 cup water
3/4 cup short grain white rice, or basmati or jasmine rice
1 tsp sesame oil
1/2 red bell pepper, seeded and finely diced
1/4 cup shredded carrots
1/2 cup frozen shelled edamame
1/2 cup shredded chicken (optional- if omitting add 1/2 cup additional vegetables)
1/4 cup bean sprouts
2 Tbsp green curry paste
1/2 tsp salt
2 Tbsp fresh cilantro leaves
2 green onions, sliced
1/4 tsp crushed red pepper flakes (optional, for spice)
1/2 cup shredded Parmesan or mozzarella cheese
In a saucepan, combine 1 cup coconut milk with 1/2 cup water and rice. Bring to a boil, then reduce heat to low, cover and cook for 15 minutes, stirring occasionally so that rice does not stick to the bottom of your pan.
In a large wok or skillet, heat sesame oil over medium-high heat. Add red peppers, carrots, and edamame. Saute for 3-4 minutes, or until vegetables begin to soften. Stir in chicken and bean sprouts, then add coconut milk, curry paste, salt, and red pepper flakes. Mix well and bring to a low boil. Stir occasionally until mixture is thickened, then stir in cilantro and green onions. Remove mixture from heat.
Create your assembly line with 12" squares of waxed paper or freezer paper, tortillas, coconut rice, curry, and cheese.
Lay one tortilla on a sheet of waxed paper. Add ~1/4 cup coconut rice, ~1/3 cup curry mixture, and 1 Tbsp shredded cheese. Fold the ends of the tortilla in, then roll into a burrito. Roll in waxed paper and secure with tape. Label if necessary and place in the freezer.
To serve, remove burrito from the waxed paper, place on a plate and microwave for ~2 minutes (cooking times may vary).
Nutrition Info per 1 burrito: 262 calories, 8.5 g fat, 10 g protein, 35 g carbohydrates, 3 g fiber
Like I said a couple of posts ago..... I am loading up my freezer like mad lately. I was going to make my same-old freezer burritos. But I had the thought of "wouldn't it be great if I could have all of the filling without the tortilla?". Done. Easier than to prep burritos too!
Don't give in to the ease of fast food! These homemade lunches are cheap and less time consuming than hitting up the drive-thru! AND you can control each and every ingredient going into them.
Vegetarian Freezer Burrito Bowls
Makes 6 bowls
3 cups Mexican rice (try my Wild Spanish Rice)
1 can no sodium added black beans, drained and rinsed
1 can lowfat reduced sodium refried beans
1/2 tsp chili powder
1/4 tsp ground cumin
4 oz can diced green chiles
1/3 cup chopped fresh onion
1/3 cup frozen or fresh corn kernels
3-4 oz shredded cheddar cheese
1/3 cup salsa
*You may be tempted to add fresh tomato, lettuce, avocado, olives, sour cream and cilantro to your bowls. These ingredients do not freeze well and should be added as toppings to your reheated bowl prior to serving.
Prepare Mexican rice per recipe instructions.
In a medium bowl, combine both cans of beans with chili powder and cumin (no need to heat).
Lay out six serving bowls. Place piece of waxed paper or freezer paper in each bowl to cover the bottom and sides. Layer each bowl with 1/2 cup rice, 1/2 cup beans, 1 Tbsp onion, 1 Tbsp corn, 2 tsp green chiles, 1 Tbsp salsa, and a sprinkle of cheese.
Place bowls in the freezer for 3-4 hours.
Remove bowls from the freezer and immediately transfer the contents of each bowl (along with waxed paper) to a ziploc freezer bag (I used a fork to pry up the frozen "bowl"). Return bags to the freezer.
When ready to serve, remove the contents from the bag and peel away the waxed paper. Place in a bowl and microwave for 2 - 2 1/2 minutes, or until heated through. Top with additional toppings if desired.
Nutrition Info per 1 bowl: 260 calories, 3 g fat, 17 g protein, 41 g carbohydrates, 8 g fiber
As the weather turns colder, some people get excited for what the upcoming months will bring.
How does one make the transition without longing for farmers markets, and fairs, and kettlecorn?
This is a recipe you can turn to time and time again when you need a little bit of summer in your life.
Sure popcorn is a higher fiber snack that can be a light and filling choice. But when you add sugar, salt and oil? Well, then it gets a little ishy.
Stovetop Cinnamon Sugar Kettlecorn for Two
Serves 2
1 1/2 Tbsp vegetable oil
1/4 cup unpopped popcorn kernels
1 Tbsp sugar
1/2 tsp ground cinnamon
1/4 tsp salt
In a heavy saucepan, heat oil over medium-high heat. Add one kernel of popcorn, cover the pan, and shake the pan until you hear the kernel pop. Add the remaining ingredients, and continue to shake the pan (~10 shakes per 20 seconds) until you hear the remaining kernels pop. Wait until ~15 seconds goes by in between pops, then remove from heat.
Serve warm.
.jpg)
