Tag: Clean Eating

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Farmer’s Market Crudites Platter with Hummus Two Ways

One of my favorite times of the year is the spring when the Farmer’s Market starts to get bigger with more and more farmers who start to bring a larger variety of produce and goodies.  I’ve mentioned in the past that I like to make a menu for the week (more so my kids don’t complain they want something else than what is served), but what I haven’t mentioned is how I love going to the Farmer’s Market to do my weekly produce shopping.  Sometimes, I will even tailor some of my dishes to include produce I find at the Market.

Recently, I partnered with our local Farmer’s Market (Danville Farmer’s Market) and I will be creating recipes for them a few times a month in the hopes that I can bring awareness to locally farmed produce at all of our farmer’s market.  Having fresh, organic produce and supporting the local farms is a win-win.

This Spring Crudites Platter is so beautiful, we all had a bit of hard time digging in.  No one wanted to mess it up.  Ah well, our stomachs won that round.  The beauty of this platter is that you are not restricted to the same produce I picked up.  Pick up what your farmer’s market has, just make it colorful.

Here is what I used:

  • Purple Cauliflower (chop these into big chunks)
  • Rainbow Baby Carrots (trim the stems off and save to make pesto – be sustainable!)
  • Radishes
  • Watermelon Radishes (slice these a little thick into rounds to give a beautiful effect)
  • Snap Peas
  • Cucumbers (I sliced these on the diagonal for aesthetics.  Feel free to slice into rounds or sticks to make them easier to serve)
  • Cherry Tomatoes

As for the hummus, I chose purple sweet potato and red beets to be the base of each hummus.  For the Red Beets, I roasted it with garlic, then pulsed it with a little tahini and a few other ingredients.  This is by far one of my favorite variations on hummus.  Paired with all that beautiful produce, it’s perfect!

For the Purple Sweet Potato, I baked it in the oven then pulsed it with tahini as well.  Though the idea behind both hummus’ are the same, the flavor profile differ vastly.  Yet both are addicting.

I hope you have a chance to make a beautiful Spring Crudites Platter like this for your next gathering.  I promise you will love it.

Try it out and let me know what you think!

Spring Crudites Platter with Hummus Two Ways

Spring Crudites Platter with Hummus Two Ways
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Sapna
June 3, 2021
by Sapna
Category Appetizers Vegetarian
Prep Time
15 minutes
Cook Time
40 minutes
Wait Time
5 minutes
Total Time
55 minutes

Ingredients

For the Crudites:

  • 1 lb rainbow baby carrots, stems trimmed, scrubbed and peeled
  • 1 watermelon radish, peeled and sliced into thick rounds
  • 1 lb snap peas
  • 1 head purple cauliflower, cut into large florets
  • 1 bunch radishes, washed and stems trimmed
  • 3-4 baby cucumbers, sliced into sticks or thick rounds
  • 12 oz cherry tomatoes

For the Purple Sweet Potato Hummus:

  • 2 large purple sweet potatoes, scrubbed, keep peel on
  • 1/2 c canned chickpeas
  • 1/4 c tahini
  • 1/3 c aquafaba
  • 6 cloves garlic**
  • 2 Tbsp fresh squeezed lemon juice
  • 2 Tbsp Olive Oil
  • 1/2 tsp cumin powder
  • 1 tsp smoked paprika
  • 1/2 tsp salt
  • 1/4 tsp fresh ground black pepper

For the Roasted Beet and Garlic Hummus:

  • 2 large beets, peeled
  • 1 14.5 oz can chickpeas, drained and rinsed, reserve liquid
  • 1/4 c tahini
  • 3 Tbsp fresh squeezed lemon juice
  • 6 cloves garlic**
  • 1/3 c Olive Oil
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1 tsp salt

Instructions

  1. Preheat oven to 400 degrees F.
  2. Place sweet potatoes, beets, and garlic in individual foil sheets. Drizzle beets and garlic with olive oil. Wrap each food tightly into a ball and place on a baking sheet. Bake for 40 minutes.
  3. Remove and let cool before opening the foil wraps.

For the Sweet Potato Hummus:

  1. Remove foil wrap and peel skin. Chop into rough chunks and add to food processor. Add roasted garlic cloves and the rest of the ingredients. Blend until smooth (about 2-3 minutes).
  2. Transfer to a bowl and garnish with parsley, a drizzle of oil, and/or roasted chickpeas.

For the Roasted Beet and Garlic Hummus:

  1. Remove beets from foil and chop into rought chunks.
  2. Add into food processor with roasted garlic and the remaining ingredients.
  3. Blend until smooth (about 2-3 minutes)
  4. Transfer to a bowl and garnish with roasted chickpeas, toasted sesame seeds, and/or a drizzle of olive oil.

To Assemble the Crudites platter:

  1. Place the bowls of the hummus in the center of the platter. Add the larger veggies first, i.e. cauliflower and carrots.
  2. Fill in with medium sized veggies, i.e. cucumbers and snap peas.
  3. Add the smaller veggies, i.e. radishes and cherry tomatoes.
  4. Finally garnish with watermelon radish slices and edible flowers if you have any.
  5. Enjoy!

Notes

**Note:  I used a whole bulb of garlic and divided between the two hummus dips as I knew I was making them at the same time (and a little extra garlic is always appreciated).  If you are making only one hummus dip, follow the instructions of roasting cloves instead of the whole bulb.  


Tags

Appetizers,
Clean Eating,
dairy free,
Eat a Rainbow,
Eat your colors,
Fiber,
Gluten Free,
Healthy,
heart healthy,
Kid Friendly,
make ahead,
Protein,
Raw Foods,
Sustainable,
Vegan,
vegetarian,
Veggies
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If you are looking for more delicious recipes, check these out:
Roasted Masala Chickpeas
Roasted Red Pepper Hummus
Spicy Garlic Hummus
Crispy Chickpeas and Sweet Potato Tacos

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Fig and Chia Pudding Parfait

If I had to choose any other fruit besides mango, figs would definitely take second place.  The soft exterior, the honey sweet flesh, and the crunch of the seeds as you eat each one is just heaven.  Pair it with chia pudding topped with fresh baked granola and garnished with a sprig of mint, well, you just won’t want anything else for breakfast!

Continue reading “Fig and Chia Pudding Parfait” →

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One Pan Baked Salmon and Rainbow Veggies

This one pan salmon is perfect for a busy weeknight meal.  Ready in 15 minutes, it’s a nutritious meal the whole family will enjoy!

I love the idea of using just one pot or a pan.  Not only is cleanup easy but you don’t spend forever in the kitchen cooking after a long hard day of work.  Don’t get me wrong, the kitchen is my happy place.  But weeknights are crazy when the kids are hungry and don’t have the patience to wait for me to cook an elaborate dinner.

My favorite part is that the girls eat the rainbow veggies I add on the side.  The colors look so pretty and the girls love their rainbows as much as I do.  Chopping the veggies and seasoning them doesn’t take very long and adding that glaze on the salmon with a little honey and mustard mix is perfect to brighten up the salmon.

I kept the seasoning for the veggies pretty simple – salt, pepper, and a little dried oregano.  Why?  Because I want the salmon to shine too.  The veggies have their color that attracts you to them so the salmon should have something too, right?  The glaze is very easy to make.  Just mix a little dijon mustard, honey, garlic, and of course fresh squeezed lemon juice.  Brush it on to the salmon and voila!  All that is left to do is bake!

From my kitchen to yours, I hope you enjoy this easy and delicious One Pan Salmon with Rainbow Veggies!

One Pan Baked Salmon and Rainbow Veggies

One Pan Baked Salmon and Rainbow Veggies
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Sapna
March 26, 2021
by Sapna
Category Meats
Persons
3
Serving Size
1 filet
Prep Time
5 minutes
Cook Time
15 minutes
Total Time
20 minutes

Ingredients

  • 3 salmon filets
  • 1 c cherry tomatoes
  • 1 bunch asparagus spears, chopped into 1" stems
  • 1 yellow squash, sliced into 1" half moons
  • 1 orange bell pepper, sliced into 1" cubes
  • 1/2 purple onion, 1" slices
  • 1 Tbsp Olive or Avocado Oil
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 Tbsp dried oregano

For the glaze:

  • 1 Tbsp dijon mustard
  • 1 Tbsp honey
  • 2 tsp minced garlic
  • 2 tsp fresh squeezed lemon juice
  • 1/2 tsp salt
  • 1/2 tsp black pepper

Instructions

  1. Preheat oven to 400 degrees F.
  2. Line up all the veggies on a sheet pan as well as the salmon filets.
  3. Drizzle the oil over all of the veggies, and then season with salt, pepper, and dried oregano. Gently mix to make sure the seasonings have evenly coated the veggies.
  4. In a small bowl, combine all of the ingredients for the glaze and whisk well to emulsify.
  5. Using a pastry brush, brush the glaze onto the salmon (if you are using skinless salmon, make sure to brush both sides of the salmon).
  6. Bake for 13-15 minutes in the oven then remove.
  7. Let cool for 1-2 minutes before serving.

Notes

Notes:
*I prefer to use fresh salmon for this recipe, however, if you are using frozen salmon, make sure to thaw it at room temperature to allow for even cooking time.  
*If you would like a crispy crust, stop baking 1-2 minutes early, change oven setting to broil and keep in oven for another 2-3 minutes after the baking time is over.  Watch carefully so as not to burn.  


Tags

15 minute meals,
Clean Eating,
dairy free,
Eat a Rainbow,
Eat your colors,
Gluten Free,
Healthy,
heart healthy,
Kid Friendly,
nut free,
Paleo,
Protein,
Quick and Easy,
Veggies,
weeknight meals
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Sapna2 Comments

Simple Homemade Crunchy Granola

Sweet, crunchy, nutty, and deliciously addicting!  This Crunchy Granola has it all and it is so quick and easy to make!  Add it to your yogurt, cereal or eat it for a snack.  It also makes a great gift!

I’ve got this friend Michelle.  She is one the most amazing moms I know.  She and I are workout buddies, lunch wine partners, we turn to each other when our children worry or frustrate us, and she’s who I bounce my recipes off of all the time.  Between our busy schedules, toddler/kid tantrums, and crazy lives whilst dealing with Covid, somehow we always find time to talk about food.

Whether we discuss what’s for dinner, ordering out, trying to find ways to get our kids to eat breakfast in a decent amount of time that is faster than a snail’s pace, food always makes its way into our daily conversations.

Several years ago, I had hosted an Easter Egg hunt and brunch potluck.  Michelle was kind enough to volunteer to make some granola.  Before this, I never thought to make granola at home, we always bought it.  Man it was good.

At that time, my oldest was not really fond of eating granola.  At another time, we were invited over to their place for brunch and sure enough there was granola.  Michelle’s daughter Eleanor called it crunch-crunch and of course, in toddler language, that was good enough for Sanaya to start eating granola.

This crunchy granola recipe is in honor of Michelle and Eleanor who introduced homemade granola to my family after which we have never turned back to store bought.  It is especially a nod of thank you and love to Eleanor’s love of crunch-crunch.

WHAT MAKES THIS GRANOLA SO CRUNCHY?
I’ve recently learned a secret during my experiments in the kitchen.  If I melt the maple syrup and olive oil together for a couple of minutes.  Once I’ve added this to the granola mix and it starts to cool down, the maple syrup starts to coagulate.  As this heats and cools during the baking process, it will help the granola harden into one large chunk which you can then break into pieces.

WHAT MAKES THIS SO SPECIAL?
The simplicity of this granola I think is what I love best.  It literally takes me 3 minutes to combine all the dry ingredients, another 3 minutes to heat up the syrup and oil and add it to the granola mix.  After that, basically a waiting game for the granola to cook and cool down enough so we all can eat it without burning our mouths.

I always use coconut in my granola – it’s a staple I don’t think I can live without in my granola.  As for the nuts, I chose to use almond slivers and pistachios.  I kept the pistachios whole for an added crunch and they taste SO good roasted.  You can easily give them a rough chop if you have little ones who are not able to have whole nuts just yet.

Well… what are you waiting for?  Go ahead.  Try this recipe and get hooked like we have!

From my kitchen to yours, I hope you enjoy this deliciously Simple Homemade Crunchy Granola.

Simple Homemade Crunchy Granola

Simple Homemade Crunchy Granola
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Sapna
March 19, 2021
by Sapna
Category Breakfast
Persons
6
Prep Time
6 minutes
Cook Time
22 minutes
Wait Time
5 minutes
Total Time
28 minutes

Ingredients

  • 1 1/2 c old fashioned rolled oats
  • 1/2 c coconut flakes
  • 1/2 c raw almond slivers
  • 1/2 c pistachios (optional: roughly chopped up)
  • 1/4 tsp salt
  • 3 Tbsp Olive Oil
  • 1/3 c maple syrup
  • 1 tsp vanilla extract
  • 1 Tbsp Brown Sugar

Instructions

  1. Preheat oven to 325 degrees F.
  2. Line a baking sheet with parchment paper or silicone mat.
  3. In a large bowl, combine oats, coconut flakes, almonds, pistachios, brown sugar, and salt. Stir to mix well.
  4. In a small saucepan, combine maple syrup and oil. Simmer over medium heat for 2-3 minutes until completely emulsified. Add in the vanilla extract and give it a quick whisk.
  5. Pour over the oats mixture and stir to combine thoroughly.
  6. Transfer granola mix to the baking sheet and spread into a thin, even layer.
  7. Bake for 20-25 minutes.
  8. Granola should be golden brown in color.
  9. Remove from oven and let cool for 5 minutes.
  10. Store in an airtight container for up to 2 weeks!

Tags

30 minute meals,
Breakfast,
Clean Eating,
dairy free,
Healthy,
Kid Friendly,
make ahead,
Quick and Easy,
Vegan,
vegetarian
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Roasted Rainbow Veggies

Roasting vegetables is one of my favorite ways to eat any vegetable.  Having several different colors and cooking them together is the best in my book!  You get plenty of vitamins and minerals and the different colors are just so pretty to look at!  These Roasted Rainbow Veggies are the perfect way to serve your veggies for adults and kids, making them fun, easy, and healthy.

Rainbows have always been popular in our home,  with me always telling my girls to eat their colors and the girls loving anything to do with rainbows, unicorns, and princesses.  Roasting the veggies in a rainbow on a sheet pan is about the easiest recipe I have ever made.  The vast array of vitamins and minerals that we get to eat with our dinner makes this one of my healthiest recipes.

For my colors, I chose beets, carrots, yellow squash, asparagus, and purple potato.  You don’t have to stick to those same colors.  Honestly, go for what you find in your fridge.  Here are a few ideas to get you started for your own Roasted Rainbow Veggies:

RED: beets, tomatoes, red bell pepper
ORANGE: carrots, butternut squash, acorn squash, pumpkin
YELLOW: yellow squash, yellow bell pepper, golden beets, yellow onions
GREEN: zucchini, broccoli, asparagus, brussels sprouts
BLUE/PURPLE: purple sweet potatoes, purple carrots, eggplant, purple onions

So now that you have options, how do you make your own Roasted Rainbow Veggies?  All you need is a good chopping board, a sharp knife, and a sheet pan.  As to the flavors, my standard is to add a little dried oregano for taste with salt, pepper, and olive oil.  Roast in the oven for 25-30 minutes (times do vary based on the type of veggies you choose), and serve it up with any dinner.

I can’t wait to see what veggies you chose to make your rainbow.  Be sure to let me know in the comments or tag me on Instagram or Facebook!

From my kitchen to yours, I hope you enjoy these quick, delicious, and healthy Roasted Rainbow Veggies!

Roasted Rainbow Veggies

Roasted Rainbow Veggies
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Sapna
March 17, 2021
by Sapna
Category Appetizers
Persons
4
Prep Time
10 minutes
Cook Time
25 minutes
Total Time
35 minutes

Ingredients

  • 1 large beet, peeled and chopped in 1" cubes
  • 3-4 med sized carrots, peeled, sliced in rounds
  • 1 yellow squash, chopped in half moons
  • 1 bunch asparagus, chopped in 1" pieces
  • 1 purple sweet potato, peeled and chopped in 1" cubes
  • 2 Tbsp Olive Oil
  • 1 tsp salt
  • 1 tsp ground black pepper
  • 1 tsp dried Oregano

Instructions

  1. Preheat oven to 400 degrees F.
  2. Arrange all the veggies on a sheet pan, then drizzle with olive oil. Season with salt, pepper, and oregano.
  3. Give the veggies a quick toss to incorporate the oil and seasoning.
  4. Bake for 25-30 minutes.
  5. Remove from oven and let cool for 2-3 minutes before serving.

Tags

30 minute meals,
Clean Eating,
dairy free,
Eat a Rainbow,
Eat your colors,
Fiber,
Gluten Free,
Healthy,
heart healthy,
Kid Friendly,
Quick and Easy,
Sustainable,
Vegan,
vegetarian,
weeknight meals
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Springtime Lentil Salad

Spring is almost here.  I can feel it in the air and I’m so excited!  It’s one of my favorite seasons when all the flowers bloom, the grass is luscious green, and the weather is perfect!  This amazing lentil salad is a nod to that feeling and to welcome spring in my life because I cannot wait a moment longer.

Perfectly cooked, tender lentils, crisp and juicy bell peppers, fresh mint, sweet pomegranates, sharp onions, the crunchy cucumbers all drizzled with a fresh basil vinaigrette.  How can you say no to that?  While the lentils are cooking, you can chop the veggies and make the vinaigrette so all you have to do is toss the salad together when the lentils are done.  Make this on the weekend as part of your meal prep, have it for lunch, or even serve it for dinner as a side.  It’s so versatile, quick, easy, and delicious.

Not only does this wonderful lentil salad taste good and is quick to make, it is packed with protein and nutrients.  Check it out:

  • Great source of protein – 13 gm per serving
  • 23% DRI of Fiber
  • 30% DRI of Iron
  • 24% DRI of Phosphorous
  • 77% DRI of Vit. C
  • 127% DRI of Folic Acid
  • 60% DRI of Vit. K

In addition to how nutrient dense this salad is and delicious it is to gobble up, I love how versatile it is.  Add in some goat cheese for a little decadence, change out the mint to parsley if the mint is too strong for you, add in a few more veggies for more crunch or even toss in some nuts if you please.

So… try out this delicious Springtime Lentil Salad and welcome the new season with me!

Springtime Lentil Salad

Springtime Lentil Salad
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Sapna
March 10, 2021
by Sapna
Category Salads
Persons
4
Serving Size
1 Bowl
Prep Time
5 minutes
Cook Time
25 minutes
Total Time
30 minutes

Ingredients

For the Lentils:

  • 1 cup lentils uncooked, french green or brown lentils, rinsed
  • 3 c water
  • 1 tsp salt

For the Salad:

  • 1 c English cucumber, finely diced
  • 1 c red onion, finely diced
  • ¾ cup fresh mint leaves, roughly chopped, loosely packed
  • 1/4 c pomegranate arils
  • 1 c orange bell pepper, finely diced
  • 1/2 tsp salt
  • 1/2 tsp black pepper

For the Basil Vinaigrette

  • 1 c basil packed
  • ¼ c white wine vinegar
  • 1 Tbsp agave
  • 3 cloves garlic
  • ¼ tsp crushed red pepper
  • ½ c olive oil
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Instructions

For the Lentils:

  1. In a medium sized saucepan, combine the lentils, water, and salt together. Bring to a boil on high heat then reduce to low and simmer for 20-25 minutes.
  2. Meanwhile, combine all of the ingredients for the vinaigrette in an air tight jar and shake vigorously until emulsified.
  3. When the lentils are done, drain any excess water and transfer the lentils to a large bowl. Add in chopped veggies, pomegranate, and mint and toss well. Season with salt and pepper.
  4. Drizzle the vinaigrette over the top right before serving and give it a good toss to combine with the salad.
  5. Enjoy!

Tags

30 minute meals,
Clean Eating,
Eat a Rainbow,
Eat your colors,
Gluten Free,
Healthy,
Kid Friendly,
make ahead,
Protein,
Quick and Easy,
spring recipes,
springtime,
summer recipes,
Vegan,
vegetarian
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Sapna1 Comment

Brussels Sprouts Grain Bowl

If you have been following me then you know how much I love my bowls.  Experimenting with different flavor profiles, playing around with new dressings, and oftentimes using whatever vegetables are left in the fridge waiting to be saved from their last moments are the best part of creating my new bowl.

My brussels sprouts were facing a similar fate as mentioned above.  I had enough left that I could create a whole new dish with just them, but so few that I didn’t want to waste them either.  Grain bowls are perfect for these types of situations especially if you are using a variety of different ingredients.

This one turned out so delicious that I actually went out and bought more brussels sprouts even though I am trying to move on to spring veggies!  We’ve now had this bowl 4 times in the last 2 weeks and no one in my household minds – in fact, they love it !

I added in some sweet potato for a little starch, sweetness, and fiber, and avocado for protein.  As for the dressing, keeping it simple was the best route.  I made a honey dijon dressing that worked wonders.  The tang from the dijon and the sweet honey are a perfect balance to the bowl.

So…what are you waiting for?  Try this delicious Brussels Sprouts Grain Bowl and become a fan too!

Brussels Sprouts Grain Bowl

Brussels Sprouts Grain Bowl
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Sapna
March 5, 2021
by Sapna
Category Salads
Persons
4
Serving Size
1 Bowl
Prep Time
5 minutes
Cook Time
30 minutes
Total Time
35 minutes

Ingredients

  • 1lb Brussels Sprouts, halved (quartered for larger ones)
  • 2 med sized Sweet Potatoes, peeled, cubed
  • 1 Avocado, sliced
  • 1/4 c cashews, dry roasted, roughly chopped
  • 1 tsp Everything Bagel seasoning
  • 2 tsp cumin
  • 2 tsp paprika
  • 1 tsp salt
  • 1 tsp black pepper
  • 1/2 tsp turmeric
  • 2 tsp cayenne pepper
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp ground ginger
  • 1 Tbsp Olive Oil

For the quinoa:

  • 1/2 c quinoa, uncooked
  • 1 c water
  • 1/4 tsp salt

For the Honey Dijon Dressing:

  • 1/2 cup olive oil
  • 2 Tablespoon Apple Cider Vinegar
  • 2 Tablespoon Honey
  • 4 teaspoons dijon mustard
  • 1/2 teaspoon salt

Instructions

  1. Preheat oven to 400 degrees F
  2. Line a baking sheet with parchment or silicone mat.
  3. In a large bowl, combine the cumin, paprika, salt, black pepper, turmeric, cayenne pepper, garlic powder, onion powder, and ground ginger. Add in the oil and mix well until combined.
  4. Add in the brussels sprouts and sweet potato and toss to coat completely.
  5. Transfer to the baking sheet and bake for 30 minutes.
  6. Meanwhile, rinse the quinoa thoroughly. Transfer to a medium sized saucepan and add the water and salt. Bring to a boil on med high heat, then reduce to simmer and cook uncovered for 15 minutes.
  7. Remove quinoa from heat, cover, and let sit for 5 minutes before fluffing with a fork.
  8. On the side, add all of the ingredients for the dressing into an airtight jar/container. Shake vigorously until all of the ingredients have emulsified.
  9. When the veggies are done, assemble the bowl.
  10. Divide the quinoa equally into 4 bowls followed by the veggies. Add the sliced avocados and chopped cashews. Drizzle the dressing and garnish with the Everything Bagel seasoning.
  11. Enjoy warm!

Tags

30 minute meals,
Avocado,
Clean Eating,
dairy free,
Eat a Rainbow,
Eat your colors,
Gluten Free,
Grain Bowl,
Healthy,
Protein,
Sustainable,
vegetarian,
weeknight meals
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Sprouted Moong Beans Sabzi Gujarati Style

Growing up, my Mom would make these sprouted moong beans for dinner often.  I remember my brother and I were not big fans and would hate eating them.  Now that I’m an adult, maybe a switch has flipped?  I don’t know but I definitely love this recipe and could easily eat this dish 2-3 times a week.  Thanks Mom!

WHAT ARE SPROUTED MOONG BEANS?
Sprouted moong beans are basically moong beans that have been soaked in water then left in a warm place to germinate.  They are very popular in Indian and Pakistani cooking though many people across the globe are starting to embrace this food more and more.
Some of the more popular ways to eat sprouted moong beans is to add them in to salads and sandwiches, however, some of the more traditional ways to make them is to make a curry, a sabzi, and even dosas out of these delicious babies.

WHY SHOULD I EAT SPROUTED MOONG BEANS?
Because they are a powerhouse of nutrients.  These legumes are one of the best sources of plant based protein providing ~14gm in 1 cup cooked.  Take a look at some of these other benefits:

  • Fiber: 15.4 grams
  • Folate (B9): 80% of the Reference Daily Intake (RDI)
  • Manganese: 30% of the RDI
  • Magnesium: 24% of the RDI
  • Vitamin B1: 22% of the RDI
  • Phosphorus: 20% of the RDI
  • Iron: 16% of the RDI
  • Copper: 16% of the RDI
  • Potassium: 15% of the RDI
  • Zinc: 11% of the RDI

WHERE CAN I GET SPROUTED MOONG BEANS?
Moong Beans are easy to sprout at home (I love this method provided by Piping Pot Curry) or you can find them at your local Indian or Asian grocery store.

So now that you know what I know about these delicious and nutritious legumes, let me tell you how to make them.  This particular recipe is my mom’s (I’ve not made a single change to it because it’s so perfect the way it is!) and I love the simplicity of it as it carries a depth of flavor too.

There are two methods of making this dish.  One is in the instant pot and the other over the stove.  I’ve given both versions in the recipe card below so feel free to try both to see which you prefer!

From my kitchen to yours, I hope you enjoy these Sprouted Moong Beans as much as we do!

Sprouted Moong Beans Sabzi Gujarati Style

Sprouted Moong Beans Sabzi Gujarati Style
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Sapna
March 1, 2021
by Sapna
Cuisine Gujarati
Category Indian
Persons
4
Serving Size
1 cup
Prep Time
2 minutes
Cook Time
5 minutes
Total Time
7 minutes

Ingredients

  • 2 c sprouted moong beans
  • 4-5 cloves garlic, chopped in halves
  • 1 tsp cumin seeds
  • 1/4 tsp turmeric
  • 1/2 tsp hing (asafoetida)
  • 1 tsp Kashmiri red chili / cayenne pepper
  • 1 tsp coriander powder
  • 1/2 tsp sugar
  • 1 tsp salt
  • 2/3 c water
  • 1 1/2 Tbsp oil, divided
  • 1 serrano pepper, chopped
  • 1 Tbsp Cilantro, chopped, to garnish

Instructions

For Instant Pot Method:

  1. Start the saute mode and let the pot heat up.
  2. Add in 1 Tbsp oil and cumin seeds. When the cumin seeds start to splutter, add in the garlic and let it roast for a good 30-45 seconds.
  3. Add in the turmeric, hing, and cayenne pepper and give it a quick stir to help bloom the spices.
  4. Add in the moong sprouts and water. Mix well with the spices.
  5. Finally add in coriander powder, sugar, and salt.
  6. Turn off saute mode, seal Instant Pot in sealing position and set to Manual Cook for 5 minutes.
  7. When the timer beeps, release the pressure immediately.
  8. On the side, in a small tempering pan, heat oil on medium heat. Add in the green chilies and let it roast for 30 seconds. Add these in to the moong sabzi and give it a good stir.
  9. Garnish with cilantro and serve hot with Roti.

For Stovetop Method:

  1. Add the sprouted moong beans in a pressure cooker with salt and water and cover the lid. Let it cook for 2 whistles then remove from heat. Release the pressure and open the pressure cooker.
  2. On medium heat, in a nonstick pan, heat 1 Tbsp oil and add cumin seeds. Add in the garlic and green chilies. Roast for 30 seconds to let the flavors build.
  3. Add in the turmeric, hing, and cayenne pepper and give it a quick stir to help bloom the spices.
  4. Next add in the cooked sprouted moong beans, coriander powder, and sugar. Mix well and let it cook for 1-2 minutes.
  5. Turn off stove, garnish with cilantro and serve hot with Roti.

Notes

**Note: the cook time given is for the Instant Pot Method.  Stovetop takes and additional 3-4 minutes in my experience but overall, this dish takes less than 15 minutes to make.

Tags

10 minute meals,
Clean Eating,
dairy free,
Eat a Rainbow,
Eat your colors,
Gluten Free,
gujarati,
Healthy,
Indian Food,
Keto,
Kid Friendly,
make ahead,
nutrient dense,
Plant Based,
protein packed,
Quick and Easy,
Sabzi,
Sprouted Moong Beans,
Sustainable,
Vegan,
vegetarian
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Sapna3 Comments

Mahi Mahi with Garlic Lemon Sauce

If I gave my youngest Fish and Couscous everyday for the rest of her life, I wouldn’t hear a single complaint.  She loves it that much and we usually have it on the menu biweekly.  The Garlic Lemon Sauce is absolutely finger licking delicious!  Paired with a flaky and tender Mahi Mahi, well, you will also be adding this fish to your rotation.

Everyone says eating fish is healthy and to incorporate it more in your diet.  But why?  Here are few good reasons why:

  • Fish are high in Omega-3 fatty acids which help lower cholesterol and heart disease
  • Rich in Iron
  • Rich in Vit. B which promotes healthy brain function
  • Rich in Potassium which promotes a healthy heart


Fish can be tricky to cook sometimes because it is very easy to overcook leading to a tough meat (trust me, I’ve done this on many occasions).  A few tricks I rely on to serve the best flaky fish are:

  • Be sure your filtes are about 6-7oz each, with at least 1-inch thickness. If your portions are thin or too small, they’ll tend to overcook.
  • Always pat dry excess moisture from the fish; this step is super important, as it affects how well your fish will brown. A paper towel works wonders
  • Buy fresh or quick-frozen, high quality fish… wild is best, and will provide best flavor.

Don’t know what to serve your delicious Mahi Mahi with?  Check out some of these dishes:
Quinoa, Brown Rice and Black Beans
Fresco Carpaccio

From my kitchen to yours, I hope you enjoy this delicious Mahi Mahi with Lemon Garlic Sauce!

Mahi Mahi with Garlic Lemon Sauce

Mahi Mahi with Garlic Lemon Sauce
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Sapna
February 24, 2021
by Sapna
Category Meats
Persons
4
Serving Size
1 filet
Prep Time
5 minutes
Cook Time
7 minutes
Total Time
12 minutes

Ingredients

  • 4 (1" thick each) Mahi-Mahi fillets, 4-6 oz each
  • 1 1/2 Tbsp Olive Oil
  • 2 1/4 tsp salt
  • 2 1/4 tsp black pepper, divided
  • 2 Tbsp unsalted butter, melted
  • 2 Tbsp fresh parsley, chopped (or 1 Tbsp dried parsley)
  • 4 garlic cloves, minced
  • 1 Tbsp juice squeezed from fresh lemon

Instructions

  1. In a small bowl, combine 1/4 tsp salt, 1/4 tsp black pepper, butter, parsley, garlic, and lemon juice. Mix ingredients to fully combine. Set aside.
  2. Use paper towels to pat-dry all excess moisture from the fish fillets.
  3. Season both sides of fillets with remaining salt and black pepper. Set aside. I
  4. n a large skillet, heat the olive oil over high heat. Once oil is sizzling hot, add the fish fillets to pan and cook until browned on one side, about 3 minutes – do not move or touch the fish.
  5. After the fish has browned, flip fish fillets over to the other side and continue cooking for an additional 3 minutes.
  6. When the fish is done, remove from heat and pour mixture over the cooked fish. Be sure to pour on any juices from the fish pan as well.
  7. Serve hot with your favorite sides!

Tags

15 minute meals,
Clean Eating,
Fish,
Gluten Free,
heart healthy,
Keto,
Kid Friendly,
Lemon Garlic,
Mahi Mahi,
Protein,
Quick and Easy
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Sapna3 Comments

Middle Eastern Vegan Protein Bowl

Looking for a healthy way to get protein without compromising flavor?  Well, you’ve come to the right place.  This Vegan Protein Bowl has hints of spicy, tangy, herby, and definitely brings a Middle Eastern vibe in each bite!

Simple to make and ready in just 30 minutes, you have got to try this delicious bowl.  So let me tell you a little bit about the ingredients I chose.  For my grain, I used quinoa because it packs more of a protein punch but you can definitely use any other grain.  Bulgur or Farro would be excellent substitutes to keep in line with the Middle Eastern food theme.

For added protein and crunch, I used garbanzo beans.  I love snacking on these so I actually made double the amount and the girls ended up eating most of them!

As to the veggies, I used a few different ones as I wanted to get the colors in.  To give it some warmth, I roasted the cauliflower with the garbanzos and to keep a cool factor, I made a salad of tomatoes, avocados, cucumbers, and fresh herbs.

So it’s not just what ingredients I use but how much nutrition this delicious bowl provides.  In addition to almost 20 gm of protein, you are also getting:

  • Half of your daily recommended intake (DRI) of Fiber
  • 40% of DRI Iron
  • More than the recommended intake of Folic Acid
  • Meeting at least 20-50% of most of your Vitamins and Minerals DRI

The best part of making this recipe is that even though there are several different steps and techniques, you can multitask and get them all done at once without chaos in the kitchen!   Roast your veggies, while your quinoa cooks and you are making the Avocado Salsa!  So simple and easy!

Last but not least, I added a hummus dressing to pull it altogether.  I love making my own dressings and there is no way I would leave one out of a bowl this delicious.  And to be honest, I really think the hummus dressing really marries all the flavors together so perfectly.  So what are you waiting for?!  Try this recipe out and let me know what you think.  Leave a comment below, give it a star rating, or tag me on Facebook or Instagram!

From my kitchen to yours, I really hope you enjoy this delicious Middle Eastern Vegan Protein Bowl!

Middle Eastern Vegan Protein Bowl

Middle Eastern Vegan Protein Bowl
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Sapna
January 6, 2021
by Sapna
Category Vegetarian
Persons
4
Serving Size
1 Bowl
Prep Time
15 minutes
Cook Time
30 minutes
Total Time
45 minutes

Ingredients

  • 1 c quinoa, rinsed
  • 2 c water
  • 1 14-oz can chickpeas, rinsed and drained
  • 2 c cauliflower florets
  • 3 tbsp olive oil, divided
  • 1 c cherry tomatoes, quartered
  • 2 Persian cucumbers, chopped
  • 1 avocado, chopped
  • 1/2 red onion, chopped
  • 1/4 c fresh parsley, finely chopped
  • 1/4 c fresh mint, finely chopped
  • 1 lemon, half juiced and the other half cut in wedges
  • 2 tsp cumin
  • 2 tsp paprika
  • 2 1/2 tsp salt, divided
  • 2 tsp black pepper, divided
  • 1/2 tsp turmeric
  • 2 tsp cayenne pepper
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp ground ginger

For the Hummus dressing:

  • 1/2 c garlic hummus
  • 1 Tbsp dijon mustard
  • 1/2 lemon, juiced
  • 2 Tbsp water

Instructions

  1. Preheat oven to 400 degrees F.
  2. Make your spice blend by combining cumin, paprika, 1 tsp salt, 1 tsp black pepper, turmeric, cayenne pepper, garlic powder, onion powder, and ginger in a bowl. Mix well to make sure all the spices are well incorporated. Set Aside.
  3. In a bowl, add cauliflower, 1 Tbsp Olive Oil and half of the spice blend. Toss well to make sure all of the florets are coated evenly. Transfer to one side of a baking sheet lined with a silicone mate or parchment paper.
  4. In the same bowl, add the garbanzo beans, 1 Tbsp Olive Oil, and the remaining half of the spice blend. Toss well to make sure all of the beans are coated evenly. Transfer to the other side of the same baking sheet used for the cauliflower. Bake for 30 minutes.
  5. Meanwhile, in a medium sized saucepan, combine the water, 1/2 tsp salt, and rinsed quinoa. Bring to a boil on high heat, then lower the heat to medium high and cook for 15 minutes or until the water has evaporated. Remove from heat and cover to steam.
  6. While the quinoa is cooking, in a bowl, combine tomatoes, cucumbers, avocado, red onions, parsley, and mint. Add to this the remaining 1 Tbsp of Olive Oil, juice of half a lemon, the remaining 1 tsp salt, and remaining 1 tsp black pepper. Toss well to combine. Set aside.
  7. For the hummus dressing, in an air tight jar, combine the hummus, dijon mustard, lemon juice and water. Seal the lid and shake vigorously to combine. If you prefer a thinner dressing, add water 1 Tbsp at a time and shake until you have your desired consistency.

To assemble:

  1. Divide the quinoa evenly into 4 bowls. Add about 1 cup of the avocado salsa, 1/4 of the cauliflower and 1/4 of the garbanzos in each bowl. Top off with the hummus dressing.
  2. Serve warm!

Tags

Clean Eating,
Eat a Rainbow,
Gluten Free,
Healthy,
Kid Friendly,
Middle Eastern flavors,
Protein,
Quick and Easy,
Vegan,
vegetarian,
weeknight meals
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Sapna8 Comments

Herb Roasted Acorn Squash with Pomegranates and Pistachios

my foodgawker gallery

This fall and winter season I have been obsessed with acorn squash and pomegranates.  It only made sense that I find a way to combine the two together.  The girls love the rainbow shape this takes on when cut so I wanted to create something fun for them too.

The great thing about acorn squash is that it is a little sweet naturally but it will still take on any flavor you give it.  If you haven’t tried them yet, I made some Fire Roasted Poblano Tacos recently with acorn squash part of the filling.  It took on the spices really well so I wanted to go on the opposite spectrum this time and season it with something a little more mild.

I chose mostly fresh herbs that would bring out the more earthy flavors.  To help give it a little crust, I also added a little Parmesan.

Anyways, here are a few fun nutrition facts about acorn squash:

  • A nutrient dense food, acorn squash is loaded with vitamins, minerals and fiber yet is comparatively low in saturated fat, sugar and salt.
  • Great source of phytonutrients, particularly carotenoids which have antioxidant properties.
  • Acorn squash is a starchy fruit, however, because it is so nutrient dense, there’s a good balance to eating this squash. The high fiber content slows down digestion which helps you stay full longer and slows down the release of glucose in your blood.  This process helps in maintaining weight and stabilizing your blood sugar.

So now that you know about my favorite squash this season, let’s move on to my favorite fruit of the season.

Pomegranates!

  • Pomegranates are known as one of the healthiest fruits on Earth!
  • High in fiber (7gms in 1 cup of arils), they also contain an impressive amount of protein (3gm in 1 cup of arils), and 16% of DRI of Folate (also in 1 cup of arils)
  • A great source of antioxidants which help with anti-inflammatory properties.
  • they improve exercise performance by delaying fatigue and increasing blood flow.

Basically, this is one healthy dish that you can have this winter season and enjoy every bite of it!  Try it out and tag me on Instagram @bitofspice146.

From my kitchen to yours, I hope you enjoy this delicious Herb Roasted Acorn Squash with Pomegranates and Pistachios.

Herb Roasted Acorn Squash with Pomegranates and Pistachios

Herb Roasted Acorn Squash with Pomegranates and Pistachios
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Sapna
December 15, 2020
by Sapna
Category Appetizers Vegetarian
Persons
4
Prep Time
15 minutes
Cook Time
25 minutes
Total Time
40 minutes

Ingredients

  • 1 med acorn squash, de-seeded and sliced in 1" half moons
  • 1/2 c shredded Parmesan cheese
  • 1 Tbsp fresh Thyme
  • 1 Tbsp fresh Rosemary, chopped
  • 1 tsp fresh Marjoram, chopped
  • 1 tsp dried Basil
  • 1 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 Tbsp Olive Oil

To garnish:

  • 1/4 c pomegranate arils
  • 2 Tbsp pistachios

Instructions

  1. Preheat oven to 400 degrees F and line a baking sheet with parchment paper or silicone mat.
  2. In a bowl, mix together thyme, rosemary, marjoram, basil, garlic powder, Parmesan cheese, salt, pepper, and oil. Add in the squash and toss well to evenly coat each piece.
  3. Line on the baking sheet and use any remaining mixture to top off the acorn squash.
  4. Bake for 22-25 minutes.
  5. Meanwhile, on medium heat, dry roast the pistachios until they release a nutty aroma and are lightly golden.
  6. When the squash is baked, remove from the oven and let cool for a couple of minutes.
  7. Transfer to a platter and garnish with toasted pistachios and pomegranate arils.
  8. Serve warm.

Notes

** I have added a minute amount of salt as the Parmesan cheese is already salty.  If you want to make this vegan, omit the Parmesan cheese and increase the amount of salt to 3/4 tsp. 

** Cutting squash can be tricky as they have a very hard exterior.  Slice off the bottom of the squash and microwave on high for 1-2 minutes to soften it before chopping to make the process easier.  

**Make it Sustainable.  Save the seeds, wash them and dry them out.  You can plant your own acorn squash or roast them with spices and have a healthy snack! 


Tags

30 minute meals,
Acorn Squash,
Appetizers,
Clean Eating,
Eat a Rainbow,
Eat your colors,
Gluten Free,
Healthy,
High Fiber,
Kid Friendly,
nutrient dense,
Pomegranates,
Quick and Easy,
Sustainable,
vegetarian,
Winter Foods
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Sapna4 Comments

Tinseltown Tostadas

I think hands down, these are one of my favorite holiday foods.  I’ve had so many and I don’t think I can tire of them.  Snacking is one of my favorite activities.  These delicious tostadas make it so much easier as they are low in calorie, healthy, and guilt-free.

High in fiber, antioxidants, a good source of protein, and rich in vitamins and minerals, these delicious Tinseltown Tostadas definitely pack a punch!

Between the Serrano peppers and the watermelon radish, there were some strong flavors.  I knew I wanted to use the pomegranate arils to give it a sweet note (and make it look pretty).

But it needed depth so I played around with a few options before settling on the hummus and avocado.  And yet the radish was still giving off a bit of a pungent taste and therein comes the smear of pesto.

There are so many random flavors that they work despite wanting to prove the opposite.

Make these delicious Tinseltown Tostadas this holiday season and you won’t be able to stop eating them.  From my kitchen to yours, I hope you enjoy them!

Tinseltown Tostadas

Tinseltown Tostadas
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Sapna
December 11, 2020
by Sapna
Category Appetizers Vegetarian
Prep Time
15 minutes
Total Time
15 minutes

Ingredients

  • 1 watermelon radish , washed and trimmed
  • 2 Tbsp pesto
  • 1/3 c hummus
  • 1 avocado, diced into small chunks
  • 2 Serrano peppers, sliced (remove seeds for a less spicy option)
  • 1/4 c pomegranate arils

Instructions

  1. Using a mandolin, thinly slice the watermelon radish to the thickness of a penny.
  2. Arrange the radishes in a platter.
  3. Using a small spoon, smear a little of the pesto across the middle of the radish.
  4. Drop about a 1/2 tsp dollop of hummus on top of the pesto.
  5. Add a couple of small chunks on top of the hummus.
  6. Top off with a slice of Serrano pepper
  7. Garnish with pomegranate arils
  8. Serve right away

Tags

Appetizers,
Clean Eating,
Eat a Rainbow,
Eat your colors,
Gluten Free,
Holiday flavors,
Keto,
party food,
Vegan,
Watermelon Radish
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Sapna11 Comments

Fire Roasted Poblano Tacos

We are a taco loving family.  I started the kids out simple with the basic filling of either ground meat or refried beans and some veggies and lots of cheese.  Though we love the basics, which often times provide a sense of comfort and nostalgia, I wanted to try something new.

Definitely no beans or meat.

I know, but trust me!  This is amazing!  You want to know why I say this?  I had to make it 5 times before I was able to get a single photo of it taken.  The first time I made it, these tacos flew so fast, I didn’t even realize what happened.  This also happened the second, third, and fourth time.  The fifth time, I made it well in advance so no one could get into them and I could actually take a photo to share with you my enthusiasm around these tacos.

So, I fire roasted the poblanos to give it a more earthy, smoky flavor.  If you don’t have a gas stove, you can totally do this on your BBQ grill or even in the oven.  You will still get that amazing smoky flavor, I promise!

Instead of beans or meat, I chose to use acorn squash to roast with ancho chili and chipotle powder.  These peppers give it a kick without making it too spicy and also enhance that smoky flavor, especially from the chipotle pepper powder.

I’m not done though!  Making this go one step further, I made a Habanero Crema with avocados, roasted garlic and a little yogurt to balance out the habaneros.

Serve it with microgreens instead of lettuce or cabbage, and top it off with a little salsa verde, and you have what I think is one of the most amazing tacos of the year!

Seriously, I’m just going to stop now and give you the recipe.  You really have to try it.

From my kitchen to yours, I hope you enjoy these delicious Fire Roasted Poblano Tacos.

Fire Roasted Poblano Tacos

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Sapna
December 8, 2020
by Sapna
Cuisine Mexican
Category Vegetarian
Persons
15
Prep Time
20 minutes
Cook Time
35 minutes
Total Time
55 minutes

Ingredients

For the Filling:

  • 4 poblano peppers
  • 1 large onion, chopped
  • 1 medium acorn squash, peeled, de-seeded, cubed
  • 1 c fresh corn
  • 3-4 garlic cloves, minced
  • 1 1/2 tsp dried oregano
  • 1 1/2 tsp salt, divided
  • 3 Tbsp olive oil, divided
  • 1 tsp ancho chili
  • 1 tsp chipotle chili powder
  • 1 tsp ground black pepper
  • 15 flour street tacos
  • 1 c rainbow microgreens
  • 1/4 c feta crumbles
  • Lime wedges to garnish

For the Habanero Crema:

  • 4 habanero chilis, stems removed (remove seeds and ribs to cut down on spice)
  • 8 cloves garlic, whole
  • Juice of 1 Lime
  • 1/4 tsp salt
  • 1 avocado
  • 1/2 c yogurt
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • 2 tsp olive oil

Instructions

  1. Preheat oven to 400 degrees.
  2. Double line aluminum foil and add the 8 whole garlic cloves for the crema. Drizzle with olive oil and season with salt and pepper. Fold the pieces of foil in to cover the garlic cloves and create a ball. Place on one side of the baking sheet.
  3. On the other side of the baking sheet, line the acorn squash, drizzle it with 1 Tbsp olive oil, season with ancho chili powder, chipotle chili powder, 1/2 tsp ground black pepper, and 1 tsp salt. Massage gently to make sure each cube is coated.
  4. Bake for 30-35 minutes.
  5. Meanwhile, lightly coat the poblanos with 1 Tbsp olive oil. Turn the stove on to high flame and roast the poblanos to get a nice black char. When they are done, place in a paper bag for 2-3 minutes to steam them.
  6. Take them out of the paper bag and with a paper towel, gently rub the charred skin off. It's ok if there are some remnants. This will just enhance the flavor. Slice the poblanos into strips, including the seeds. Set these aside to use later.
  7. On medium flame, heat the remaining 1 Tbsp oil and add the onions and salt. Cook for 10 minutes, or until golden brown in color.
  8. Add in the minced garlic and oregano and saute for another minute.
  9. Add corn and cook for 2-3 minutes.
  10. Add in the poblano peppers, remaining 1/2 tsp salt, and 1/2 tsp ground black pepper. Mix well and cook for another 1-2 minutes.
  11. When the acorn squash is done, add into the Poblano filling.
  12. Mix then set aside.

For the Habanero Crema:

  1. In a blender, add the roasted garlic, habanero, lime juice, avocado, yogurt, salt and pepper. Blend into a thick crema. If it is too thick, Add 1 Tbsp water at a time to thin it out.

To Assemble:

  1. Warm street taco tortillas over the stove
  2. Spread about 1 Tbsp of the Habanero Crema on the tortilla
  3. Add a handful of microgreens then top with the poblano filling.
  4. Sprinkle a little feta crumble over the top
  5. Drizzle with salsa verde
  6. Add a lime wedge to the side and serve right away.

Tags

Clean Eating,
Eat your colors,
Mexican Flavors,
Peppers,
Poblanos,
Smoky foods,
Squash,
Street Tacos,
Vegan,
vegetarian
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Sapna3 Comments

Sweet & Spicy Harvest Bowl

The weather is still pretty warm out but I am mentally ready for fall!  Especially with all the delicious veggies at the Farmer’s Market that are coming out for the season.  The pomegranates, Brussels sprouts, root vegetables and especially all the squash and pumpkins I’m seeing everywhere!  They’re all so beautiful, colorful and oh so yummy!

I was inspired during my last visit to the Farmer’s Market for this recipe.  I used acorn squash because it is mild in flavor and one of the easiest squash to peel and cut.  The beets added beautiful color and flavor (and lots of nutrition!), and crispy brussels sprouts once roasted are the perfect addition for texture in this bowl.

Here are a few other ingredients I used though, I definitely didn’t roast them:

  • Avocado
  • Red Pears
  • Feta
  • Toasted Pecans
  • Quinoa

As for the dressing, I debated whether to add one or not but in the end, I decided a simple squeeze of lime would do justice without taking away from the other flavors.

I was so excited just roasting the veggies because they looked so bright, bold and beautiful!  The spice that I added to balance the sweet of the beets and pears out was smoky chipotle pepper to the veggies that I roasted.

This is one dish that I think is going to come up often on our table through this season!  Make a big batch for a holiday dinner side, a small batch for a lunch or make it a meal for a weeknight!  It’s simple, healthy, delicious, and you get to eat many of your colors!

Here are some of the health benefits from this yummy bowl:

  • Low Carb
  • High in Fiber
  • High in Protein
  • Vitamins K, C, A, and B-6
  • Good Source of Iron
  • Good Source of Folate

Well!  What are you waiting for?  You have got to try this out!

From my kitchen to yours, I hope you enjoy this delicious Sweet and Spicy Harvest Bowl!

Sweet & Spicy Harvest Bowl

Sweet & Spicy Harvest Bowl
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Sapna
October 15, 2020
by Sapna
Category Salads Vegetarian
Persons
2
Prep Time
15 minutes
Cook Time
35 minutes
Total Time
50 minutes

Ingredients

  • 2 c Acorn Squash, peeled, deseeded, cubed
  • 1 large Beet, peeled, cubed
  • 1 lb Brussels Sprouts, halved
  • 1 Avocado, cubed
  • 1 Red Pear, thinly sliced
  • 1/4 c crumbled Feta
  • 1/4 c toasted pecans
  • 1/2 c quinoa
  • 1 lime, quartered into wedges
  • 2 tsp salt
  • 1 1/2 tsp ground black pepper
  • 1 1/2 tsp ground chipotle pepper*
  • 1 Tbsp Avocado or Olive Oil

Instructions

  1. Preheat oven to 375 degrees
  2. Line a baking sheet with a silicone mat, parchment paper or aluminum foil
  3. In a bowl, add oil, 1 1/2 tsp salt, black pepper, and chipotle pepper. Mix well
  4. Add in the squash, beets and brussels sprouts. Toss well to coat all the veggies evenly
  5. Add the veggies to the baking sheet and bake for 35 minutes
  6. Meanwhile, thoroughly rinse the quinoa to remove the saporins
  7. In a medium saucepan, bring to a boil 1 c water and add rinsed quinoa and 1/2 tsp salt
  8. Let it cook for 10-12 minutes or until all the water has burned off. Remove from heat and cover for 5 minutes. When ready to use, remove cover and fluff with a fork.

To Assemble:

  1. Add the roasted veggies, quinoa, avocado, toasted pecans, feta, and pears to a bowl.
  2. Serve hot with a lime wedge!

Notes

*Adjust the amount of chipotle pepper according to spice level

Tags

Autumn,
Clean Eating,
Eat a Rainbow,
Eat your colors,
Fall,
Farm fresh,
Farmers Market,
Fresh Vegetables,
Gluten Free,
Harvest,
Healthy,
Protein,
Raw Foods,
Sustainable,
vegetarian
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Sapna3 Comments

Rainbow Lentil Stew Yum

Rainy days always inspire a bowl of soup from my kitchen.  This particular stew is inspired from my love of including rainbows in my food.  Even better, it’s a one pot meal that’s easy to make with staple ingredients already in your pantry/fridge. Continue reading “Rainbow Lentil Stew Yum “ →

Rainy days always inspire a bowl of soup from my kitchen.  This particular stew is inspired from my love of including rainbows in my food.  Even better, it’s a one pot meal that’s easy to make with staple ingredients already in your pantry/fridge. Continue reading “Rainbow Lentil Stew Yum “ →

Sapna2 Comments

Barley Bowl

We’ve recently started eating more barley during meal times and use it as a go to for most of the week.  When I’m cooking the barley, the aroma that wafts out just makes your mouth water.  Then you bite into the nutty flavor and it’s a home run for me.   Plus, it’s really healthy so I don’t feel guilty about eating a little extra (as I tend to do).  It’s high in dietary fiber, a good source of protein, it’s low in sodium, and is a really good grain to eat if you’re trying to lose weight.
20190408_154956.jpg
This recipe was born of out sheer laziness.  Nope.  Not kidding.  I had been running errands all day, doing what seems like an indefinite load of laundry for the girls, and just wasn’t in the mood to cook (a rare moment).
20190408_155218.jpgSo, I started to putter around the kitchen feeling guilty about what to serve the family for dinner, feeling guilty that I wanted to pull something from the freezer, then unsatisfied with everything that I had because maybe, deep down, I knew I would figure something out.
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I’ve also been obsessed with sweet potatoes lately.  I’m not sure why… maybe it’s a slow developing discovery that I love them whether steamed, roasted or bbq’d?  Anyways, of course then I decided I wanted to put the sweet potatoes and the barley together.
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I figured on adding avocado because, who doesn’t add avocado to everything?  But I was still missing one more thing.  As I was getting started prepping, it hit me.  Caramelized Onions!  I discovered the joy of eating these a couple of Thanksgivings ago, and I keep wondering, what was I doing with my life?! Of course, since I was trying to keep this to a healthy dish, I used EVOO but it does taste so heavenly with butter.  If you want to use butter, just swap out the EVOO for equal measurement of butter.
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Little by little, I started putting this bowl together without having a real sense of direction and now, my husband wants it in the rotation weekly!  Score for me!
I added a chimichurri dressing to this to give it a little pizzazz and some chia seeds at the end (originially for presentation but, hey! the added Omega 3, fiber, and protein helps).
Check out the recipe below, try it out and let me know what you think!

Ingredients:

1 med red onion, diced
2-3 garlic cloves, minced
2-3 sprigs Rosemary
1 c pearl barley
4 c veggie broth (optional, 2 c broth & 2 c white wine)
1 large sweet potato, 1″ cubes
1 lg yellow onion, ½” slices
1 lg avocado, cubed
1 Tbsp Chia seeds
2 tsp paprika
salt to taste
pepper to taste
3 Tbsp EVOO

For the Chimichurri:
1 bunch cilantro
2 garlic cloves
2 Tbsp red wine vinegar
1 Tbsp lime juice
3 Tbsp EVOO
1 tsp paprika
1 tsp dried red chili flakes
Salt to taste
pepper to taste
1 serrano pepper (optional for more heat)

Directions:
Preheat oven to 425ºF .  Place sweet potato on baking sheet, add 1 Tbsp EVOO, salt, pepper and paprika.  Mix well and bake for 25 minutes.
In a shallow pot, heat 1 Tbsp EVOO.  Add onions and cook until they are browned.  Add in the barley and cook until it’s golden red in color.  Add in the garlic, rosemary, broth, salt and pepper.  Mix well and bring to a boil.  Once it reaches a boil, cover and cook on medium heat for 20-25 minutes.  Turn off the heat and pick out the rosemary stems.
While the barley is cooking, in another pan, heat 1 Tbsp EVOO and add the yellow onions.  add some salt to taste and mix well.  Cover and cook for 20 minutes, while mixing the onions around every 5 minutes.
For the chimichurri, put all the ingredients in a small food processor or blender and blen everything until it becomes a smooth dressing.

For assembly:
Line a wide bowl with a cup of the cooked barley.  Add in the sweet potatoes, caramelized onions, avocado, and chimichurri.  Sprinkle some chia seeds on top and enjoy!

Sapna1 Comment

Sweet Potato Taco Cups Yum

I recently co-hosted a baby shower for my good friend, Diana. I am so excited to meet the little one and am counting down the weeks now!
I loved being a part of the baby shower because we did a lot of mini’s and individual foods to mesh with the baby theme. It was too cute!
The fun thing about these taco cups is that you can use whatever filling you choose. I’ve done a seven layer dip, black bean and corn salsa, and now sweet potato and black beans! I have to say, the sweet potato was a hit, not just with my family, but all the guests and especially the mama-to-be! That in itself made this recipe blog worthy.20180811_092502.jpg

Making the taco cups is really easy. In fact, I’ve even made them in advance – just store them in an airtight container and it will last up to a couple of weeks! Yep! These are perfect for parties! Bonus… they take less than 10 minutes to make! It can’t get better than that.20180810_170103.jpg

To make the cups, I used large burrito sized tortillas and a 4 inch diameter round cookie cutter. I got about 4 out of each tortilla – not bad!20180810_164945.jpg

Once you have the amount of disks you want, heat them up in the microwave for about 12 seconds to warm them up and make them soft and pliable. Remember to spray the muffin tin with cooking spray and also the disks to once you press them into the individual cups.20180810_165338.jpg

Bake at 350ºF for about 5-7 minutes until they are golden red. Remove from heat and let them cool completely. Store in an airtight container or plate them to use with filling.20180811_092504.jpg

Ingredients:
For Taco Cups:
4 burrito sized tortillas
4 inch round cookie cutter
Cooking spray

For Sweet Potato and Black Bean filling:
1 large sweet potato, peeled, chopped into ½” cubes
1 medium yellow onion, diced finely
1 14oz can black beans, drained and rinsed
2 garlic cloves, minced
1 tsp cumin powder
1tsp smoked paprika
2 Tbsp honey
juice of half lime
Salt
Pepper
Cilantro to garnish

For Avocado Crema:
¼ plain yogurt, whipped
½ Avocado, mashed
zest of 1 lime
juice of ½ lime
salt to taste
pepper to taste

Directions:
For Taco Cups:
Preheat oven to 350ºF.
Use the cookie cutter to cut out the disks from the tortilla. Wrap the disks 4 at a time in paper towel and warm in microwave for about 12 seconds to make soft and pliable. Immediately press into greased muffin tin pan. Once all disks are in pan, spray again with cooking spray.
Bake in oven for 5-7 minutes. Remove and cool. Store in airtight container.

For Sweet Potato and Black Bean filling:
Preheat oven to 400ºF. On a baking sheet, line sweet potato. Drizzle with EVOO and season with salt, paprika and pepper. Mix well and roast in oven for 20-25 minutes.
In a nonstick pan, heat EVOO. Add in onions and sauté until golden brown, about 10 minutes. Add in garlic and sauté for 30 seconds. Add in black beans and mix well. Season with salt and pepper. Sauté for 3-5 minutes. Add in the roasted sweet potatoes, honey, cumin powder, and lime juice. Mix well and cook until most of the liquid is evaporated.

For Avocado Crema:
In a mixing bowl, combine all ingredients and mix until you have a smooth, creamy consistency.

To serve:
Place 1 Tbsp of sweet potato and black bean mixture in a taco cup. Top with a dollop of avocado crema and garnish with cilantro. Serve with a lime wedge on the side.

From my family to yours, I hope you enjoy this recipe as much as we did and will continue to do so.

Sapna1 Comment

Roasted Garden Salad

I don’t like to labor over big meals during the summer time – I’d rather spend my time outdoors!  To me, summertime is all about simple but filling foods and clean eating so I can enjoy the sun as much as possible.
This salad is just that.  It’s refreshingly light, satisfying, healthy, easy, and best of all, I can do it within 20 minutes!

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It truly is a one pan deal – all you have to do is line all the veggies in the pan, roast them in the oven and voila!
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I added in some roasted chickpeas for crunch and protein… let me tell you this completed the salad in the best way possible.
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Ingredients:
1lb fresh arugula
1 Bell Pepper
1 Onion
1 Zucchini
1 Yellow Squash
1 14oz can of Garbanzo beans, drained and rinsed
1 Tbsp Italian Seasoning
2 tsp smoked paprika
2 tsp Balsamic Vinegar
Salt to taste
Pepper to taste

Directions:
Heat oven to 350ºF.  Sliced all veggies and line in a baking sheet.  Drizzle with EVOO, add salt, pepper and Italian seasoning.  Mix well so all the veggies are equally seasoned.

Meanwhile, in another tray, spread out garbanzo beans in a flat layer.  Drizzle with EVOO, add salt and pepper and toss to coat evenly.  Sprinkle paprika on the top but don’t mix it.

Bake veggies for 20 minutes and beans for 20-25 minutes.  In a bowl, add arugula.  when veggies and beans are done, add them to the arugula.  Drizzle EVOO lightly, add balsamic vinegar, salt and pepper and toss.  Enjoy this salad as much as I do!

Sapna1 Comment

Three Bean Chili

*Updated Oct. 16, 2020

Sundays in our house are dedicated to football. Now that the season has started, I’m challenging myself to find some healthier recipes to get us through the games. Sure the chicken wings, nachos, creamy dips, and pizza sound good but they definitely don’t pass the healthy test. This is a hearty chili loaded with veggies, beans and definitely falls into the comfort zone. It makes you want to curl up on the sofa with a warm bowl while you’re watching football (or a movie or your favorite tv show).


The heat of the ancho chili and cayenne give this a perfect balance to some of the sweeter veggies like the carrots and bell peppers.  Using the canned beans also take a lot of the work out of this dish for you and I’ve included both stove top and slow cooker versions so you can make it any way that is easiest and most convenient.

Add a squeeze of lime and a sprinkle of spring onions to finish off this chili before eating with a side of cornbread.  Nothing can beat this delicious chili on a cold winter day.  I’d like to say, I’m definitely ready for this winter season!

I’ve made this chili vegan and it can remain so with toppings such as spring onions, cilantro, avocado and lime wedges.

Optional to add are toppings such as sour cream and cheese.  They will definitely soften up the taste if you choose these!

From my kitchen to yours, I hope this 3 Bean Chili brings a little warmth to your day!

Three Bean Chili

Three Bean Chili
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Sapna
September 28, 2015
by Sapna
Category Soups
Persons
4
Prep Time
15 minutes
Cook Time
30 minutes
Total Time
45 minutes

Ingredients

  • Ingredients:
  • 2 Tbsp olive oil
  • 2 green serrano peppers, diced
  • 1 c colored bell peppers, diced
  • 1 onion, diced
  • 1/2 c celery, diced
  • 1 c frozen corn
  • 2 tomatoes, diced
  • 1 6oz can tomato paste
  • 1 14oz can kidney beans, drained and rinsed
  • 1 14oz can garbanzo beans, drained and rinsed
  • 1 14oz can black beans, drained and rinsed
  • 1/4 tsp asafoetida, (hing)
  • 2 tsp salt
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • 1 tsp ancho chili pepper
  • 1 tsp cayenne pepper (or to taste)
  • 2 c water

Toppings:

  • Avocado
  • Lime Wedges
  • Spring Onions
  • Sour Cream
  • Shredded Cheddar Cheese
  • Tortilla Chips
  • 1/2 tsp ground black pepper

Instructions

  1. In a heavy bottomed pot, heat up some olive oil. Add the serrano peppers, and the asafoetida. Let the peppers cook for about 30 seconds.
  2. Add onions, bell peppers and celery. Saute for 5 min or until the onions turn translucent, stirring occasionally.
  3. Add in the corn and chopped tomatoes and cook, stirring occasionally for 5 min.
  4. When you notice the water separating from the veggies, add in the kidney beans, black beans, garbanzo beans and water. Mix well.
  5. Finally, add in the coriander powder, salt, black pepper, ancho chili pepper and cayenne pepper, and mix well.
  6. Add in the water and simmer for 20 minutes on med-low heat. Stir occasionally to blend all the flavors.

For Slow Cooker:

  1. Follow the above instructions and set slow cooker settings to low for 4-5 hours. If you feel the consistency is too thick, add a little water to thin it out.
  2. Serve hot with toppings of your choice and a side of corn bread!

Tags

Clean Eating,
comfort food,
Fall Comfort,
Gluten Free,
Healthy,
Keto,
Low Carb,
make ahead,
Protein,
Vegan,
vegetarian,
Veggies
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I’ve made this both on the stove top and in the slow cooker.  Here is the equipment I used to make the chili: