Tag: motivation

Calling all soup lovers! If you like broccoli and cheese soup but don’t want the dairy or processed fake cheeses, this recipe is for you. (Especially my fellow high carb, low fat vegans!)

Although we don’t get to experience much of a real winter where I am in California, I still can’t help but love soup season. I’ve been experimenting with spicy lentil, roasted tomato, and sweet potato soups over the last few weeks, but I keep coming back to this broccoli one. Yukon gold potato lends the soup its creaminess, and the cheesy flavor comes from nutritional yeast, along with onions, garlic, and a few cashews. It’s also flexible and fun to customize: you can add whatever veggies you have on hand, and vary amounts as you please and it’ll still turn out great.

It’s packed with nutrients (and even quite high in protein!), it’s quick and easy to make, and it’s especially delicious when paired with toasted sourdough!

Serves 2-3

Ingredients:

• 1 medium yukon gold potato (about 200g)
• 2-3 cups broccoli pieces
• 2 cloves garlic
• 1/2 yellow or white onion
• 4 stalks of celery
• 4-5 large mushrooms
• 2-3 handfuls of kale or spinach
• 1 tsp vegetable broth powder (or a vegetable bouillon cube, or veggie broth)
• 2 tbsp cashews (omit for lower fat)
• 3-4 tbsp nutritional yeast
• 2 cups water
• 1 cup unsweetened almond milk or other non-dairy milk
• Salt and pepper to taste
• Toasted bread (especially sourdough) for serving

Instructions:

1. Boil or microwave potato until soft.
2. Roughly chop the garlic, onion, celery, and mushrooms. They’ll all be blended later, so just chop them enough so they have some surface area for cooking.
3. Dry-sauté garlic and onion over medium heat until the garlic toasts slightly, then add the water, broccoli, celery, mushrooms, potato, and kale or spinach. Simmer until soft.
4. Remove from heat, and add to blender along with cashews, nutritional yeast, and almond milk. Blend until smooth and creamy. Add more water and/or almond milk as necessary to get soup to the consistency you prefer.

Serve with freshly toasted bread, and enjoy!

Nutrition information (for half the recipe):

Calories: 250 | Fat: 6g | Carbs: 35g (5.5g fiber) | Protein: 14.5g

(This is cross-posted from my recipe-only blog)

I’m starting to fall in love with bulk cooking. Not only am I free from prepping food and dish-washing each and every night, but it leaves me more time and energy for the gym. Talk about a win-win!

For my second bulk dish, I went with a burrito bowl since I’d had burrito cravings for days. The reason I’m calling this particular recipe a piñata bowl is because it’s a bit of an explosion of color–with lots of green, red, and yellow–and is rather pretty to look at. And more importantly, it tasted AMAZING. It lasted me five nights, and I found myself looking forward to it every night. I was sure I’d get bored of eating the same thing even three nights in a row, let alone 5, but this bowl has proven me wrong!

Not only is it delicious, but it’s got plenty of protein and fiber and can be made nearly fat free if you omit the avocado. Perfect for those on a high carb lifestyle, and for those looking to eat a giant burrito equivalent for way fewer calories!

It’s also versatile, since you can substitute veggies as you’d like, as well as brown rice for the quinoa, or other types of bean/protein for the black beans.

Serves 4-5

Ingredients:

• 3/4 cup dry (uncooked) quinoa
• 1 cup dry black beans (or a can of black beans)
• 1/3 cup chopped cilantro
• Juice of one medium lime
• 3 small summer squashes
• 2 small zucchinis
• 2/3 white onion
• 1 clove garlic
• 5 big kale leaves
• 6 fire roasted red peppers (I used piquillo)
• 1 – 15oz can corn
• Cumin, salt and pepper
• Chili powder/cayenne/paprika/chipotle powder (only need one)
• Avocado, tomato, shredded romaine, and hot sauce/salsa for topping

Directions:

1. Prepare the lime-cilantro quinoa: cook the quinoa according to instructions on the package. It should take less than 15 minutes. Also, rinsing before cooking is recommended to wash off the saponin, which can cause reactions in sensitive people. As it cooks, chop up the cilantro. Once the quinoa is done, combine it with the cilantro and half of the lime juice and salt to taste. Set aside.

2. Prepare the black beans according to instructions on the package. For dried beans, this generally calls for soaking them overnight, draining them an hour before dinnertime, covering them with an inch of water and bringing them to a boil, and gently simmering for one hour. You can also try quick-soaking or just cooking without soaking, but it will take longer. Season with salt.

3. Prepare the veggies: chop up the squash, zucchinis, onion, kale, and peppers. Mince the garlic, and sautee it in a medium-large pot with onion until it begins to turn translucent, over medium heat. Then add the squash, zucchini, and kale. Sautee until tender. Add the peppers and corn, and remove from heat. Add the juice from the other half of the lime, along with 1/2 tsp cumin and 1/2-1 tsp of either chili powder, cayenne, paprika, or chipotle powder. (Or mix and match as you like!) Season with salt and pepper.

4. Prepare toppings: slice up 1/2 avocado and 1 small roma tomato per serving; if serving all at once, use 2.5 avocados and 5 roma tomatoes. Chopped/shredded romaine is also a nice addition, about 1/4-1/3 cup per bowl. Add hot sauce or salsa as desired.

5. Combine the the quinoa, black beans, veggies, and add the toppings. Eat them separately or mix them all up–it tastes great either way!

Nutrition info: 

• Calories per 1/5 of recipe: 350 calories (450 with 1/2 avocado)
• Carbs: 65g (14g fiber)| Protein: 16g | Fat: 3g (13g with avocado)

Thanks for reading!

(This is cross-posted from my recipe-only blog)