Tag: healthy vegetarian recipes

Spinach Stuffed Portobello Mushroom Caps

I am always looking for meatless options to make a satisfying meal. It is a myth that meat is the only source of protein to provide adequate amounts of recommended daily nutrients, including for pregnant women. Vegetables can be an excellent source of protein and other nutrients. Mushrooms, for example, are a great source of nutrition. A version of brown cremini mushrooms, Portobello mushrooms, including the mushroom cap, have no fat, are low in sodium and carbohydrates, high in fiber and a great source of plant-based protein.  

This recipe can be a perfect meatless option, or it can be a low-meat option (like I included here) depending on your taste. If you want it more vegetarian friendly, the meat can be substituted with chopped carrots or even small amounts of red and yellow pepper (again, I use peppers cautiously with pregnant women because they are so gas producing). Instead of oil, using Italian salad dressing adds so much great flavor to the mushroom caps. Don’t have Panko breadcrumbs? You can easily swap out seasoned or plain breadcrumbs. 

Spinach Stuffed Portobello Mushroom Caps

Makes 4 servings

  • 4 large Portobello mushroom caps
  • 1 tablespoon Italian salad dressing or Lite Italian dressing
  • 1 garlic clove, minced
  • 1 egg
  • salt and pepper to taste
  • 1 10-ounce bag of fresh spinach, chopped
  • ¼ cup finely chopped ham (optional)
  • ¼ cup fresh grated Parmesan cheese
  • ¼ cup shredded mozzarella cheese, divided
  • 3 tablespoons Panko breadcrumbs
  1. Preheat the oven to 350F.
  2. Brush both sides of each Portobello mushroom cap with Italian dressing. Arrange on a baking sheet with the flat or smooth side down.
  3. Bake mushrooms until tender, about 12 minutes. Drain off any liquid from inside the mushroom caps.
  4. Beat garlic, egg, salt and pepper together in a small bowl. 
  5. Stir spinach, ham (if using), Parmesan cheese, 2 tablespoons Mozzarella cheese, and 2 tablespoons Panko breadcrumbs into the egg mixture until evenly mixed.
  6. Divide spinach mixture over the mushroom caps. Sprinkle the mushroom caps with the remaining Mozzarella cheese and Panko breadcrumbs.
  7. Return the mushrooms to the oven and continue baking until the cheese is melted and the topping turns golden brown, about 10 to 12 minutes.

Featured photo by Harshal S. Hirve

Paul Quinn, PhD, CNM -Prenatal PossibilitiesLeave a comment

Creamy Corn Salad

Tired of the same side salads at every barbeque, picnic or potluck?  This recipe changes up the typical side dish and makes an amazing salad or easy lunch dish and pops with color. Instead of pasta or other heavy ingredients, this recipe uses the sweetness and crunch of corn, subtle herbs and tomatoes to create a unique taste. Even better, this salad is great with fresh corn from the cob, grilled corn, or even frozen corn. The dressing for this salad can be made in advance and you can make this salad as creamy as you wish just by adding more of the dressing ingredients. Try adding in any other leftovers you have–this salad is so versatile and easy that it pairs with anything! 

Creamy Corn Salad

Makes 6 to 8 servings

  • 4 ears of corn, cooked with kernels removed from the husks or 1 x 12 ounce bag of frozen yellow corn, thawed
  • 1 cup cherry tomatoes, halved
  • 1 red or orange pepper, diced small
  • 1 small shallot, diced
  • 1 cup light mayonnaise
  • 2 tablespoons white vinegar
  • 2 tablespoons milk
  • 1 teaspoon sugar
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  1. Prepare the corn.
  2. Combine corn, tomatoes, pepper, and shallot in a large bowl.
  3. Prepare the dressing: In a small bowl, whisk mayonnaise, vinegar, milk, sugar, salt and pepper. If dressing is too thick, add additional tablespoons of milk, one at a time, until desired consistency.
  4. Adding dressing to corn mixture and toss gently to combine.
  5. Refrigerate 1 to 2 hours or overnight before serving. 

Featured photo by Mason Dahl

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Veggie Sticks

I found a perfect way to turn ordinary vegetables into the perfect portable snack! Throughout my posts I have repeatedly recommended that everyone add vegetables whenever possible, and that the fiber, vitamins and minerals that vegetables provide are the best form of nutrition, especially for pregnant women or their families.

Instead of waiting for a meal to have vegetables, these veggie sticks are a perfect way to gain an extra serving of vegetables, curb cravings, and provide  healthier alternative to junk food snacking. 

These veggie sticks are super easy to make and a few simple add ins or toppings easily elevates their flavor to the next level. Try different herbs, cheeses, or dipping sauces–you can’t go wrong.

These can be made in larger batches so they’re on hand whenever you’re craving a snack. Cut the vegetables into spears or wedges- they cook at a high temperature, so they become crispy on the outside and tender on the inside. They are perfect to put in lunches, keep in your bag, or enjoy while walking, watching TV or any other time you’re on the go.

Make different batches then put all different types together for even more flavor. Root vegetables work best, but the base recipe is the same for any vegetable used, so feel free to experiment with whatever kind of vegetables you like. The possibilities are endless!

Veggie Sticks

Makes 2 to 4 servings

  • 1 pound of a sturdy root vegetable (carrots, parsnips, beets, jicama, potato, or sweet potato), peeled and cut into ½ inch spears or wedges
  • 1 tablespoon extra-virgin olive oil
  • ½ teaspoon salt
  1. Preheat the oven to 425F. Line a baking sheet with parchment paper
  2. In a large bowl, toss the cut pieces of vegetables with the extra virgin olive oil and salt until all pieces of vegetable are coated with the oil and salt mixture.
  3. Spread the vegetables in a single layer on the prepared baking sheet.
  4. Cook 20 to 25 minutes. Remove from the oven and allow to cool 2 to 4 minutes then sprinkle with any desired toppings.

Optional Seasonings and Toppings:

  • Beets: Sprinkle with ¼ cup fresh grated Parmesan cheese after cooking.
  • Parsnips: Toss with 1 tablespoon chopped fresh rosemary before cooking.
  • Carrots: Toss with 1 tablespoon of curry powder, cinnamon or ¼ teaspoon or Sriracha sauce before cooking.
  • Jicama: Toss with ½ teaspoon ground cumin or sweet paprika before cooking.

Featured photo by American Heritage Chocolate

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Green Bean Bundles

When I first saw green bean bundles, I was watching a southern cooking show where the chef made them wrapped in thick slices of bacon and smothered in a butter-brown sugar sauce. While it looked delicious, I  couldn’t help but think that any nutritional value was lost once the fatty bacon and butter were added into the mix. 

Green beans are a wonderful green vegetable. Green beans are high in fiber, vitamins A and C, potassium, calcium, iron and fat free. They’re naturally sweet, crispy, and can work in salads, as a side dish, or as a snack. As I was creating this recipe, I was thinking that the green bean bundle could be used on top of pasta, salad, rice, or rice noodles. Or, the bundle could be used as a crunchy snack in the afternoon or would be perfect as a side dish to lean grilled chicken, pork or lamb chops. 

This recipe uses zucchini as the additional flavor to hold the bundle together. The secret to this recipe is to blanch the green beans first by immersing them in boiling water for a few minutes then quickly using an ice water bath to stop the cooking process, lock in the deep green color of the green beans and seal in the flavor. The zucchini works best when its also pre-cooked until its slightly browned, so it wraps easier around the bundle of green beans. The two combinations of flavors make this an incredible dish!

These bundles are also great for dipping in fresh marinara sauce, homemade barbeque sauce, salad dressing, or a yogurt dip. Feel free to use any kind of seasonings you like on your bundles—they can be bland, spicy or even have an ethnic twist- the possibilities are endless! 

Green Bean Bundles

Makes 6 to 8 bundles

  •  1 ½ pounds fresh green beans or haricot verts
  • 1 green zucchini, sliced into thin strips lengthwise
  • 1 teaspoon garlic powder
  • Salt and Pepper to taste
  • ¼ cup extra virgin olive oil
  • ¼ cup chopped fresh parsley
  1. Preheat the oven to 400F. Place zucchini slices on a baking sheet and brush lightly with extra virgin olive oil. Bake 6 to 8 minutes until the zucchini is soft, pliable and slightly browned.
  2. Trim the ends off the green beans. Bring a 5-quart pot of lightly salted water to a boil.
  3. Cook the green beans about 2 to 3 minutes until slightly tender. Drain the green beans and quickly submerge into a large bowl of ice and water.
  4. When the green beans are cool, drain and pat them dry. Sprinkle the garlic powder over the green beans and toss to combine.
  5. Wrap 6 to 8 green beans around the center with a cooled piece of zucchini. Secure with a toothpick. Place the wrapped bundles on the baking sheet and brush with the remaining extra virgin olive oil and sprinkle with salt and pepper. Bake 10-12 minutes until the zucchini is cooked and browned.
  6. Allow the bundles to cool slightly. Sprinkle with parsley before serving. 

Featured photo by Sonja Langford 

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Toasted Almonds

Nuts, especially almonds, are one of the best snack foods!  In fact, almonds are little powerhouses when it comes to nutrition. One ounce (28 grams) or a small handful of almonds is high in protein (about 6 grams) and fiber (3.5 grams) and the “good” kind of fat (monounsaturated). They are naturally low in carbohydrates, high in natural antioxidants and high in vitamins and minerals like magnesium, copper, zinc, vitamins B2 and E, and phosphorous. Eating a handful of almonds helps to regulate blood sugar, so you get a boost of energy, decrease your hunger, and stay satisfied longer. Its no surprise that almonds are the most popular tree nut and snack food.

While almonds are a great snack, they can often be commercially packaged with lots of salt or artificial flavors. Plain, raw almonds are the best form of almonds, but they are bland and often lack flavor. I decided to gently ramp up the flavor or almonds and keep them a healthy snack with some great taste.

Roasting nuts brings out their flavors and these recipes give you easy ways to prepare almonds–from sweet and salty to lightly sugar coated. Once prepared, these nuts keep for 1 to 2 in a sealed container, but with these flavors, they won’t last long! A batch of these nuts makes a perfect host or hostess gift and they’re great to serve at a party or after a meal.

Try chopping them and sprinkling them over salads, roasted or steamed vegetables or stirred into yogurt. Try sprinkling some over hot oatmeal or farina or make them into small packets to keep in your bag, pocket, or in a lunch box. These make a perfect homemade gift to send your guests home with or put them in decorative jars for a homemade holiday gift. The possibilities are endless!

Sweet and Salty Nuts 

Makes 8 servings

  • 2 cups whole, raw almonds
  • ½ teaspoon salt
  • 1/8 teaspoon cayenne pepper or Chinese 5 Spice powder (optional)
  • 4 tablespoons honey (natural or local honey is best)
  • 2 tablespoons light olive oil
  1. Preheat the over to 350F. Line a baking sheet with parchment paper.
  2. In a large bowl, add the almonds, salt, cayenne pepper or Chinese 5 Spice powder (if using), honey and light olive oil. Stir to combine.
  3. Transfer the nuts to the prepared baking sheet and evenly spread them out. Bake 12 to 14 minutes until the honey caramelizes and the almonds are fragrant.
  4. Remove from the oven and allow to cool.
  5. Store in an air-tight container for up to 1 to 2 weeks.

Maple Cinnamon Almonds

Makes 8 servings

  • 2 cups whole, raw almonds
  • 1 teaspoon cinnamon
  • ½ teaspoon salt
  • 4 tablespoons natural maple syrup
  • 1 teaspoon light olive oil
  1. Preheat the oven to 350F. Line a baking sheet with parchment paper.
  2. In  large bowl, add the almonds, cinnamon, salt, maple syrup and light olive oil. Stir to combine.
  3. Transfer the nuts to the prepared baking sheet and evenly spread them out. Bake 12 to 14 minutes until the honey caramelizes and the almonds are fragrant.
  4. Remove from the oven and allow to cool.
  5. Store in an air-tight container for up to 1 to 2 weeks.

Sugar Coated Almonds

Makes 8 servings

  • ¾ cup white sugar
  • ¼ cup packed brown sugar
  • ¼ teaspoon salt
  • ½ cup water
  • 2 cups whole, raw almonds
  1. In a small bowl, combine the white sugar, brown sugar and salt. Mix well. Set aside.
  2. In a large skillet or medium non-stick saucepan, heat the water to a low simmer. Do not boil.
  3. Add the sugar mixture and stir to combine. Bring to a low boil and add the almonds, stirring to evenly coat the almonds.
  4. Cook over medium high heat, 12 to 15 minutes, until the liquid reduces and begins to thicken, stirring often.
  5. When the liquid is almost fully reduced, stir constantly. The liquid will become a flaky, crystallized coating on the nuts. Remove from the heat.
  6. Spread the nuts on a baking sheet and allow them to cool completely.
  7. Store in an air tight container or a resealable bag for 1 to 2 weeks.

Paul Quinn, PhD, CNM -Prenatal PossibilitiesLeave a comment

Vegetable Spring Rolls

After my latest posts on Peanut Chicken Lettuce Wraps, Easy Dumplings, and Chicken or Veggie Stir Fries,  I had such incredible feedback from so many of you about how much you appreciated having recipes that were not only easy but also full of Thai, Chinese, or other Asian inspired flavors. I’m with you!

Thai is one of my favorite types of food and when given a choice I always gravitate to my favorite Thai restaurant (shout out to my friends at Thai Sliders on 8th Avenue in New York City!). But many of you mentioned that you avoid Thai or other Asian flavored specialties because you are uncertain of the ingredients or to avoid the possibility of heartburn or other gastric upset. You’ve asked for more recipes with the Asian flavors you love, and I have a perfect answer!

Thai food is known for the fresh flavors and textures of its food. Vegetable dumplings are super simple and delicious. Once all the ingredients are prepped, the assembly is simple. This recipe is the foundation for you to make these spring rolls your own.

Be creative! You can’t go wrong. This is a perfect recipe to make with kids or, if you have friends over, let them create their own and just provide different ingredients. Everyone will love that these spring rolls are low in carbs, sugars, and sodium. Make these spring rolls as an easy lunch, simple appetizer, or a light dinner. Most grocery stores and supermarkets already have most of the ingredients pre-cut so feel free to take advantage of any convenience you find.

You can change them up by simply changing the ingredients: try shrimp, avocado, seasonal fruits, micro greens, chopped chicken, fish or pork, or different herbs–the possibilities are endless!

Vegetable Spring Rolls

Makes 8-10 spring rolls

  • 1 package of vermicelli-style rice noodles or thin rice noodles
  • 1 package rice roll wrappers
  • 1 large carrot, peeled and cut into thin strips
  • 1 cucumber, peeled and cut into thin strips
  • 1 small head of red cabbage, shredded or cut into thin strips
  • ½ cup chopped cilantro or parsley
  • ½ cup chopped basil
  • ½ cup chopped mint
  • Optional: 1 mango, ½ pineapple cut into thin strips

  1. Cook rice noodles in boiling water according to package directions. Drain noodles after cooking and rinse with cold water. Set aside.
  2. Prepare all ingredients in advance. Mix the herbs together in one medium sized bowl.
  3. Fill a 9-inch pie plate with 1 to 2 inches of cold water. Place 1 rice wrapper in the water and soak for only 10 to 20 seconds. It should still be firm and not tear when handled when removing from the water.
  4. With the rice wrapper on a flat, nonstick surface (or a surface lined with wax paper or plastic wrap), layer 2 to 3 slices of each vegetable, shrimp or meat filling if using, small pinches of the herb mixture and a small pinch of the cooled rice noodles on 1/3 of the wrapper closest to you.
  5. Fold the sides of the spring roll in over the ingredients. Pull the side closest to you up and over the ingredients (it will now overlap the 2 folded sides). Roll the wrapper away from you to seal in the ingredients.
  6. Each roll can be wrapped individually to keep them fresh or use wax paper between them to prevent them from sticking. Store in an airtight container.
  7. Option: These spring rolls can be served hot too! Bring 2-3 inches of water to a boil in a wide pot or skillet. Using a wire or steam basket, steam 2 or 3 rolls at a time for 2 to 5 mins until the wrapper is translucent. Remove from heat and serve with Peanut Dipping Sauce or with Sweet Chili sauce.

Featured photo by Emily Webster 

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