Spicy Chili and Cornbread

This chili was perfect now that the weather has started cooling down in Berkeley. I made it using black beans, kidney beans, and Trader Joe’s Soyrizo. The soyrizo already has a spicy kick to it, so I didn’t need to spice it much on my own, but if you made this with meat (I think ground turkey would be a good substitute!) that isn’t already spiced, you would want to add some extra flavor when you cook the meat. My only regret was that I bought but forgot to include sweet potato in the chili, although it was still really good without it!   

Spicy Soyrizo Chili

-1 can kidney beans, 1/2 can black beans

-1.5 packages of TJ’s Soyrizo (this is ~2.25 lbs, so if your subbing with meat aim for that)

-1 can fire roasted diced tomatoes

-3/4 cup veggie broth (or chicken if thats your thing)

-1 large sweet potato, cubed ~1/2 in thick

-1/2 sweet onion, chopped

-3 garlic cloves, crushed

-1.5 tsp tumeric

-2 tsp dried oregano
heat olive oil in a large pot over medium high heat, then add in soyrizo, mashing it so it becomes small crumbled pieces. Let that cook until it starts to become fragrant, about 2 minutes, then movie it aside and make room to saute the onion. When the onion becomes translucent, mix it in with the soyrizo, and push that aside to cook the sweet potato. I would give the sweet potato about 4-5 minutes to cook, but I never got to this step so that’s just my guess. Occasionally stir the soyrizo and onion so that it doesn’t become stuck to the bottom of the pot. When the sweet potato cubes have cooked add tumeric & crushed garlic and stir with everything else in the pot. Then add the oregano, tomatoes, beans, and broth. Stir the pot and heat to a low simmer. Let the chili cook covered for 30 minutes (stir occasionally). Taste it and adjust the spices however you need after this time. Simmer for a little bit longer if you added spices, but if you didn’t it should be ready to eat! Enjoy with a side of cornbread (because chili + cornbread = ūüíē)  

Cornbread recipe:

3/4 cup cornmeal

1 1/2 cups almond milk

2 cups whole wheat flour

1 egg

1/2 tbs baking soda

1/3 cup cane sugar

1/2 tsp pink sea salt

1/4 cup olive oil

Preheat oven to 350 degrees. Mix the milk and cornmeal and let it sit for five minutes. Mix the flour, salt, baking soda, and sugar. After 5, combine the cornmeal mixture, with your dry ingredient mixture. Add the egg and olive oil. Combine. Pour this into a greased loaf pan or muffin pan or souffle dishes if you’re like me and that’s all you got. Bake for 30-35 minutes. 

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Vegan Enchilada Bake with Tempeh

In preparation for a busy week of lacrosse and school, I made this enchilada bake earlier this week. I loosely followed a recipe from online, but made my own adaptations and it was a total success (especially as leftovers!). Tempeh is a really good source of vegan/vegetarian protein that can be substituted in for meat in plenty of recipes.

Ingredients:

-1 package of 3 grain Tempeh (from Trader Joes), crumbled or finely chopped

-2 cups chopped kale leaves

-1 can of black beans

-2/3 cup of corn kernels, (I defrosted frozen ones)

-1/2 small sweet onion, diced

-1 red bell pepper, chopped

-salsa (I used Trader Joes authentica), probably 1/2 cup

– 1/3 cup of cashews, soaked in water for 30 minutes

-1/4 tsp each of garlic powder and chili powder

-enchilada sauce (I used Trader Joe’s brand here too)

STEPS:

combine chopped kale, onion, tempeh, corn and the beans in a bowl. Then mix (i used my nutribullet to do this) chopped red bell pepper, salsa, spices, and cashews (minus the soaking water) to form a sauce. Taste the sauce to make sure it has the right ratio of salsa and spices, then mix it in to the bowl of veggies, beans and tempeh. Once thats all combined, you can put it in a baking dish (pictured below, on the left). Then spread your enchilada sauce over the top of everything. (Right)

IMG_8234IMG_8232Bake this at 350¬ļ for about 20 minutes.

Enjoy !

TIP: this also tasted really good as a dip with tortilla chips

ūüôā


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).

IMG_8115          IMG_8117

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!

Whole Foodie 

If you’re anything like us Whole Foods is basically heaven on Earth…but the problem is when you’re “ballin on a budget” it’s stupid expensive…

I recently discovered their app… it’s free…and extremely addicting

There are tons of really easy, fast, and straight forward recipes/meal inspirations & it shows you what’s on sale at your local store. 

It’s like a free cookbook…so why not?
 

No Meat D1 Athlete

Being a vegetarian and a competitive athlete can seem like an impossible task. We need plenty of protein to keep us fueled for workouts and meat is a typical source for that.

But if you’re like me and have cut that out of your life (or you’re considering it), there are plenty of alternative sources of protein that can keep you full, repair & rebuild tired muscles, and¬†taste good too!¬†I’m gonna give you a quick rundown of the best (& my favorite) sources of vegetarian protein and how to incorporate them into your meals.

  • Nuts:¬†Almonds, walnuts, pistachios and cashews are all high in protein and lower in bad fats. Favor these over others!

-trail mix, chopped up on salads, granola, oatmeal, nut butters

  • Seeds:¬†Sunflower seeds, pumpkin seeds, chia seeds, hemp seeds, and flax seeds are all great sources of protein and really easy to add into all of your meals

-Sunflower and Pumpkin (because they’re larger): trail mix, salads, oatmeal, granola

-Chia, Hemp, and Flax (because they’re smaller): chia pudding, overnight oatmeal, yogurt and oatmeal toppings, granola, sprinkled on salads or mixed in with salad dressings, toast toppings, sandwich

  • Tofu/Tempeh: both are¬†made from soybeans and are really good swaps for meat in any meat-including¬†dishes

РSalads, sandwiches, sautéed with veggies (yum!), breakfast scrambles, burritos/tacos, pasta sauce, noodle salads, wrapped with veggies and hummus in a tortilla/kale leaf, stir-fried with rice and veggies

TIPS: If you’ve never bought¬†tofu before, you should know you’ll want to cook it before you eat it! (its way to spongy to eat the way they sell it and it has no taste) Saut√©ing, baking, frying, or baking it in a sauce are yummy ways to prepare it. Tempeh taste good enough to eat without needing a sauce (has a slight nutty taste) but also can be improved by saut√©ing it with something if you don’t like it straight up. Also tofu and tempeh can be bought pre marinated at plenty¬†of stores if you don’t have time to do it yourself

  • Lentils, Quinoa & Beans: All¬†are yummy and are good for making a big batch one day and storing in the fridge to use throughout the week!

-sautéed with veggies, cold pasta salad, topping on salad, mashed chickpea salad, burrito/tacos, put on top of some brown rice and topped with roasted veggies, stir-fried or sautéed with veggies

  • Protein powder: I use plant-based protein powders

-Smoothies

  • Kale: kale is good source of protein and has TONS of nutritional benefits too (its called the king of greens for a reason)

Рsalads (duh), sautéed by itself or with other greens, sandwiches, burritos, as a replacement for tortillas in a wrap, smoothies

  • Greek Yogurt

-smoothies, layered with granola and fruit, in overnight oats

I try to incorporate these protein sources in every meal I eat with some carbs and vegetables (because balance is the goal, right?) Here’s some pictures of easy balanced protein-rich meals.

vegetarian protein meal         IMG_7522

IMG_7817

Top Left:¬†bowl of mexican spiced tempeh, beans, avocado, cilantro, tomatoes, jalape√Īos, italian dressing all on top of some greens

Top Right: bowl of mexican spiced tempeh, hemp seeds, veggies sautéed in some sesame oil on top of shredded kale

Bottom: greek yogurt topped with nutty granola, blueberries, and pluot slices