on that vegan burger hype

  
Trader joes quinoa-black bean burger gets five stars 

Sautéed in coconut oil. Literally takes five minutes. Melted the coconut oil in a pan, threw on the little “burger” & the meal was set. 

They are in the frozen section, so I usually thaw like two in the fridge so they are ready when I come back from workouts. 

I just threw the burger on some mixed greens with quinoa, chia seeds, and cucumber. I also decided to add some of trader joes corn salsa at last minute because ptl for corn. Topped with some balsamic for a nice little finishing touch.  Definitely could have made it fancier but even this simple bowl tasted so good & was loaded with protein. 

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Roasted Veggies and Cauliflower Rice

Cauliflower rice is a pretty new trend in the foodie world, and trust me its worth the hype. Tonight for a quick dinner after class I made cauliflower rice with some roasted butternut squash and carrots, and baby kale. It took under 15 minutes to make because I already had the roasted carrots and butternut squash done and in the fridge (batch cooking #ftw).

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Roasted Veggies:

I bought pre cut butternut squash at Trader Joes, and the carrots from a local market in Berkeley. I roasted both in the oven with EVOO, himalayan pink sea salt, and pepper until I could stick a fork in them.

Cauliflower Rice:

I took 1/3 of a head of cauliflower, broke it into smaller bits, and put it in a food processor until it resembled rice. easy as that.

Putting the dish together:

-put coconut oil in a pan on medium-low and throw some minced garlic in. let that cook for a minute and then throw in the roasted squash and roasted (chopped) carrots. Let the veggies reheat for 3-5 minutes and then throw in the cauliflower rice. Mix the veggies and rice together in a pan and top with some coconut aminos (or your soy sauce of choice). Let this cook for another few minutes. The last step is to throw a big handful of greens onto one side of the pan (while veggies and rice are on the other side) with a little bit more oil and sauté them until bright green and wilted. Add a little bit of salt and pepper to the pan and mix everything together.

Enjoy!

Veggie Veggie Overload

Last night for dinner I made a roasted Brussel sprout, bell pepper, butternut squash, and shaved pear quinoa dish with added chicken… woah… It was amazing. I had some of the leftovers today for lunch without the chicken but with sautéed spinach, hummus, and avocado.  

  
Recipe:

Ingredients:

1/2 lb Brussel sprouts (halved)

1/2 bell pepper (diced)

1 tbsp coconut oil

1.5 cups cooked quinoa

1/2 pear (shred with cheese grater)

1/2 avocado

1 tbsp hummus

Handful of spinach

Vinaigrette:

1 tbsp tamari

1 tbsp white wine vinegar

1 tsp honey

2 tsp Dijon mustard 

Set oven to 400 F. Coat Brussel sprouts, bell peppers, and butternut squash with coconut oil. Bake for 40 minutes, flipping halfway. Mix the shredded pear in with the cooked quinoa. Top quinoa with roasted veggies and toss in the vinaigrette. 

Then, I sautéed the spinach with a small amount of coconut oil spray. Took the leftover quinoa ^^ from last night and topped it with the hummus and avocado!!! SOOO DELISH 

 

egg in’ amazing 

Randomly threw this together & loved it…used mostly things I had in the fridge already so it took me less than ten minutes to throw together  
Took some quinoa that I made earlier in the week, along with sweet potatoes I sautéed a couple days ago. Heated them up in the microwave 

Put an egg on the stove and cooked it overeasy, did it pretty well done so the yoke isn’t super runny (I imagine a hard boiled egg or maybe even scrambled egg whites would be good replacements too) 

Sautéed a pretty large amount of spinach, and put the egg and spinach on top of the warmed up quinoa…finished with some cucumbers. 

If you like Bragg’s Amino Acids or Coconut Aminos those are good to add a little soy sauce taste to this too 
TRY IT 

Smoothie Smoothie Smoothie Smoothie Rockin’ Everywhere

Smoothies are really just a lifestyle. You can get in some greens w/o even tasting it, and smoothies can even become a “dessert”, because they taste so good.

Choose a liquid: I usually use almond or coconut milk, but sometimes they get a little too thick. Bai5 drinks are good mix ins for smoothies, they dont have added sugar but they taste like juice. But, juice is definitely fine as well.

Add some ‘gurt: Coconut yogurt, 2% plain greek yogurt, even just plain ol’ Chobani will work. But adding yogurt to the smoothie will give it some protein & make it more nutritious than just blended fruit.

FRUIT: The best part….choose your combination. Its nice to keep some frozen varieties in your freezer so you can throw together a smoothie if fresh fruit just isnt happening. *take some frozen, brownish bananas and freeze them before they go bad for smoothie makin*

  • nanas are a must in all of my smoothies

Extras:

  • Chia seeds
  • nut butter
  • cacao powder
  • acai powder
  • Protein powder
  • honey, agave (sweeteners)
  • flax seed
  • #GREENZ: spinach/kale or some other variety

Blend it all up & you are ready 2 go

follow & stay posted for some smoothie recipes

#CWE

Salads are People, too

Have you ever been dissed for eating a salad? Sure, a few leaves of lettuce and some veggies could hardly pass a meal, especially for hangry fueling athletes, but who says you can’t create a full-sized meal on a bed of lettuce? We’re here to help.

Super salads rock our world. What’s a super salad? It has everything on it, from veggies, to protein & carbs (cue prepped chicken & rice) and finally to healthy fats. Think about salads this way: it’s basically everything you would eat as a meal but put on a bed of lettuce for a little extra volume & crunch.

It’s easy to put together & you have a super-sized meal in 5 minutes (competition, anyone?)

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We’ve put together a Super Salad Bar to help you concoct your masterpiece.

Base (Greens): Romaine, mixed greens, arugula, kale, spinach

Protein: Chicken (full breast), roasted turkey, shrimp or fish, tuna, hard boiled eggs

Carbs: sweet potato, rice, quinoa, pita bread

Fats: avocado (1/2), sunflower seeds, almond slices, walnuts, feta or goat cheese

Veggies: tomatoes, carrots, celery, cucumber, bell pepper, basil leaves, etc. (literally anything)

Dressing: 3:1 ratio of olive oil & vinegar (apple cider, balsamic, or red wine)

Go forth and conquer.

#Simple #CWE

The Holy Grail of Sandwiches

There is nothing like a hearty sandwich for lunch. Whether you’re at home or in the cafeteria, you can make a masterpiece out of a few simple ingredients. If anything could ever taste like one million bucks, this is it.

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The Best Turkey/ChickenSandwich Ever

Ingredients:

-Oven-roasted turkey slices (I prefer the fresh sliced turkey breast over deli meat, but anything will work) or 1 full chicken

-Provolone cheese

-Grainy mustard

-Avocado slices

-Tomato slices

-Sprouts

-Toasted multigrain or sprouted bread

Tip: If you have a toaster oven, add the cheese half-way through toasting the bread to for some melty goodness

Finally, add a baked sweet potato for some extra #CARBS or an apple & nut butter to make it a balanced meal.

#FuelSimply #CWE