Black Bean Veggie and Shrimp Pasta

 

img_2301

This dish is a wonderful low glycemic mediterranean dish that has 17 grams of fiber, plant like protein as well as vitamin C, A, magnesium, and zinc. It is one of my favorite recipes because it is takes about 10 minutes to prepare and it is delicious! When shrimp is not available I will use the almond cheese to increase the protein. What is nice about this dish is the black bean pasta has 15 grams of protein per serving.

Ingredients:

4 cups Black Bean Rotini Pasta (Trader Joe’s)

2 cups Marinara Sauce (Use your favorite, I use Trader Joe’s)

1 small red onion sliced thin

4 garlic cloves chopped

1 tablespoon avocado oil (Trader Joe’s)

2 cups chopped broccoli

6 cups baby spinach

1 zucchini chopped

1 pound shrimp (steamed and peeled)

 

img_2294

 

Directions:

Cook Black Bean Pasta according to instructions on the package.

Add sauce to a pan and turn on low heat. In a saute pan on medium heat add avocado oil. Add onion and garlic and cook until it begins to toast. Add broccoli and cook for a couple of minutes along with the zucchini. Once the broccoli and zucchini are cooked, add the spinach and allow to cook for a minute and turn off heat.

To serve put the marinara sauce in the bottom of a bowl, then place black beans in marinara sauce and top with vegetables. Shrimp can be placed on the vegetables or if you are a vegan then eat without the shrimp. If you are a vegan and you want to add more protein then use the almond cheese grated on top of the vegetables.

 

Wild Salmon Pasta Salad

 

DSC_1704

Ingredients:

1 pound wild salmon

4 cups red curly kale

3 tablespoons olive oil

1 lemon

2 cloves garlic, chopped

1/2 of a red, orange, red pepper julienned

1/2 of a red onion sliced thin

1 tsp. dill

pink himalayan salt

3 cups spiral brown rice pasta

Directions:

Boil pasta and allow to cool.

Chop red kale and place in a large bowl. Add julienne peppers, red onion, and garlic. Pour lemon juice from lemon and olive oil over salad. Add dill and pink himalayan salt to salad. Add pasta to salad. Allow to marinade for 1 hour.

Place the salmon in a saute pan with 1 cup water. Sprinkle dill and himalayan salt to salmon. Cover and allow to the water to come to a simmer. Poach salmon until cooked through. Allow to cool. Place salmon on top of salad. Season with more dill, pepper or himalayan salt according to your taste buds!

 

 

French Lentils with artichokes, spinach and green beans

ThisDSC_2214

Lentils are one of my favorite legume! I especially love to have this dish after a long bike ride or a long run as all of the macronutrients are replenished in my body!

A good source of fiber, protein, vitamin B1, iron, zinc, potassium, B6, vitamin C, folate, vitamin K!

Ingredients:

1 1/2 cups dried lentils

1 box organic chicken or vegetable stock (or you can make your own)

2 tablespoons olive oil

4 cloves garlic chopped

1 red onion chopped

1 pound green beans with ends snipped

1 bag frozen artichoke hearts

1 bunch spinach leaves washed

1/4 tsp. thyme or if you have fresh several sprigs chopped

Salt and pepper to taste

4 oz. can of tomato sauce (or you can make your own)

1 (16 oz.) can of plum tomatoes chopped

Directions:

Place vegetable or chicken stock in a crock pot, add 4 cups water.  If you do not have a crock pot then place it in a soup pan on the stove. Add lentils to the crockpot and cook on high for about 2 hours or on low for 4 hours. If you are using the stove top method then bring water to a boil and add lentils and allow to simmer until lentils are soft. 

Add olive oil to a saute pan and add garlic and onions. Allow to cook until soft. Add green beans, artichoke hearts and saute until soft. Add spinach and allow to wilt. Add tomatoes and sauce and continue to cook until it is at a temperature to your liking.

Add lentils to a bowl and top with vegetable saute. Enjoy!

 

 

Pumpkin Seed, Squash and Shrimp Saute

DSC_1919

Ingredients:

2 pounds shrimp

3 cloves garlic chopped

1 onion slivered

3 yellow squash- use a spiralizer and slice thin

3 zucchini – use a spiralizer and make zucchini noodles

2 cups spinach

1/4 cup toasted pumpkin seeds

1 tablespoon olive oil

Steam shrimp and put aside. Place a pan on the stove and turn the heat on low. Add olive oil and saute garlic until it begins to toast and then add onion and continue to saute. Add zucchini noodles and yellow squash and cook for about 3 minutes then add spinach. Add the vegetable mix to a platter and place shrimp on top then sprinkle with pumpkin seeds. Serve immediately.

Serves:     4

DSC_1922

 

Fish Tacos with Mango Salsa

DSC_2235

Red drum has become one of my favorite fish. It is offered at Yellow Umbrella in Richmond, VA. These tacos are loaded with fresh fruit and vegetables which have plenty of nutrients including iron, vitamin C,  potassium, vitamin A, Vitamin B-6, folate, and niacin. This is a easy dish to prepare for dinner and kids will love it!

Ingredients:

1 pound Red Drum (I buy mine from Yellow Umbrella

1 tablespoon olive oil

1 lemon

Jalepeno – 1/4 chopped

Garlic – 2 cloves

Onion – 1/4 chopped

Spinach – 1 cup

Corn or whole wheat or gluten free tortillas

Pour the olive oil over the red drum. Squeeze the juice from the lemon on the fish. Bake at 350 degrees for 30 minutes or until fish is flaky.

Saute onion, garlic and jalepeno. Add spinach and put to the side.

Place 4 oz. of the fish on the tortilla. Add the spinach saute. Top with the mango salasa.

Mango Salsa

1 mango chopped

1 jalapeno chopped

1/4 cup onion chopped

3 garlic cloves chopped

1 cup cilantro chopped

1 lime

Add all of the ingredients to a bowl and squeeze with lime. Allow to be refrigerated for about an hour.

 

 

 

 

Black Bean Beet Patty with stir fry

Black Bean Beet Patty

Ingredients:

2 cups black beans

3 cloves garlic chopped

1 small red onion chopped

1 purple sweet potato

2 whole beets

3 tablespoons Hemp seed

1/4 cup nutritional yeast

salt and pepper to taste

DSC_2203 (1)

I soaked my black beans at night then cooked them in the slow cooker the next day. If it is easier for you to buy canned black beans make sure you rinse them thoroughly. Chop beets and purple sweet potato and place in a dutch oven along with 1 tablespoon olive oil to roast for about 15 minutes. Add olive oil to a pan and saute the red onion and garlic.  Add black beans to a bowl along with the roasted beets and sweet potato. Mash them together and add the toasted onions and garlic. Add the hemp seeds and nutritional yeast and then make into patties. Add  grape seed oil to a skillet and cook on low until black bean patties are brown on each side. Place on a plate and allow to cool so the patties will then hold together.

Vegetable Stir Fry

Ingredients

2 cups chopped broccoli

3 garlic cloves chopped

1 small red onion chopped

2 cups kale chopped

1 cup shittake mushrooms chopped

Add olive oil to a saute pan and turn stove on medium heat. Add vegetables and begin to saute then slowly turn down the heat and allow vegetables to cook until you like the texture.

DSC_2191

This is a great vegetarian dish to start the new year with. Full of antioxidant nutrients, the beets and the greens will provide iron, vitamin C, folate, magnesium and fiber.

DSC_2205

 

FORBIDDEN BLACK RICE AND TUNA SALAD

DSC_1898 (1)

I love tuna salad without the mayonnaise! Whether fresh or Wild Planet’s pole caught tuna it’s a great source of protein to add to any salad. The colorful vegetables are a rainbow of phytonutrients and in the summer you can find everything local and fresh. With this recipe I added forbidden rice that has a purple black color and is rich in iron and high in fiber and antioxidant nutrients.  It also includes protein! Enjoy this salad packed full of antioxidant nutrients and about 7-8 grams of fiber.

Ingredients:

4 cups spring herb mix

2 cups Arugula

1 red pepper chopped

1 orange pepper chopped

1 yellow carrot chopped

1/2 red onion sliced very thin

3 radishes chopped

8 oz. tuna (or I use two cans of Wild Planet Albacore tuna)

1/4 cup toasted pumpkin seeds

2/3 cup Black forbidden rice cooked

Dressing:

1/4 cup sunflower oil

2 tablespoons For Pete’s Sake Honey mustard

1/8 cup water

1 lemon squeezed

Mix dressing in a jar and refrigerate until you are ready to use.

Add tuna to a bowl and all vegetables. Top with toasted pumpkin seeds and dressing!

Serves:2

Calories: 375

Protein:  10 grams

Enjoy!

Beet Blueberry Vegan Complete Smoothie

My newest smoothie creation is made up of unsweetened hemp milk, beet’s and blueberries. Of course I add my favorite protein powder, Vegan Complete which has 15 grams of protein along with fiber.

unnamed-1

Beetroot is a rich source of phytochemical compounds  that includes ascorbic acid, carotenoids, phenolic acids and flavonoids. Beetroot is also one of the few vegetables that contain a group of highly bioactive pigments known as betalains. A number of investigations have reported betalains to have high antioxidant and anti-inflammatory capabilities. This has sparked interest in a possible role for beetroot in clinical pathologies characterized by oxidative stress and chronic inflammation such as liver disease.

unnamed

We all know that blueberries are a rich source of antioxidant and 1 cup has 8 grams of fiber!

Ingredients:

1/2 cup unsweetened hemp milk

1/4 cup water

1/2 cup frozen blueberries

1/2 cup frozen red beets

Vegan Vanilla Complete Protein powder – 2 scoops

Put in blender and blend until smooth and creamy! Enjoy!

If you mention you saw this blog post receive 10% off on a canister of Vegan Complete!