Faux Banana Nut Crunch Cereal

Knowing we needed to be a lot more conscious about our protein and iron intake now that we're vegetarian, I searched online for lists of non-meat sources of these essential nutrients...
and discovered that it's actually really easy to get your recommended daily allowance (RDA) of iron. How, you ask? Through fortified cereals! Yep, boxed cold cereals (especially bran), oatmeal, and Cream of Wheat are all packed with this stuff.
This little number is my current favorite. It tastes a lot like one of my all-time favorite cereals--Post's Great Grains Banana Nut Crunch--but is full of even more nutrition than the original! Like the Post cereal, it's sweet and crunchy, but now it's also filled with 90% of your RDA of iron, 6.5 grams of protein, and 9 grams of fiber! I don't know about you, but I'm seeing a lot more cereal in my future!

 

Jenny's Faux Banana Nut Crunch Cereal
Serves 1

3/4 cup bran flakes cereal
2/3 cup Special K Multigrain Oats & Honey cereal
1/8 cup chopped pecans or walnuts
1/4 cup diced banana

Place all ingredients in bowl, then stir to combine. Top with your favorite (non-dairy) milk (we prefer almond), and enjoy!

Rip's Rockin' Vegetable Lasagna

Every family has their special occaision dinners, and lasagna is ours. Growing up, Travis' family ate it for their Christmas Eve dinner, and now we carry on that tradition with our little family as well. Over the years, lasagna has also made appearances on Valentine's day and birthdays--any time that calls for an extra something special. And recently, we've included it on our pre-race dinner menu too (Running is Travis' hobby and he does 2 to 3 ultramarathon's a year, and I run to cross-train and do the occaisonal 5k). Though now we've traded in the original for this yummy veggie version which powers us up for our races without weighing us down. It's traditional in its look and feel, but is elevated in taste and texture with sweetness (from the corn, peppers, and sweet potatoes) and a little crunch (from the cashews--a brilliant addition). We love it! And while I can't say it's entirely responsible for my 5k PR this morning, I'd definitely have to give it some credit. :)

 

Raise-the-Roof Sweet Potato-Vegetable Lasagna
Slightly adapted from the Engine 2 Diet 
Serves 12
1 onion, chopped
1 small head of garlic, all cloves chopped or pressed (or equivalent of pre-minced)
8 ounces mushrooms, sliced
1 head broccoli, chopped
2 carrots, chopped
2 red bell peppers, seeded and chopped
1 can corn, rinsed and drained
1 package firm tofu
1/2 tsp cayenne pepper
1 tsp oregano
1 tsp basil
1 tsp rosemary
2 jars pasta sauce
2 boxes (or less) whole grain lasagna noodles
16 ounces frozen spinach, thawed and drained
2 sweet potatoes, cooked and mashed
6 roma tomatoes, sliced thin
1 cup raw cashews, ground'

Preheat oven to 400. Saute the onion and garlic on high heat for 3 minutes in a wok or nonstick pan. Add the mushrooms and cook until the onions are limp and the mushrooms give up their liquid. Remove them to a large bowl (using a slotted spoon). Reserve the mushroom liquid in the pan. Saute the broccoli and carrots for 5 minutes and add to the mushroom bowl. Saute the peppers and corn until just beginning to soften. Add them to the vegetable bowl. Drain the tofu by wrapping in paower towels. Break it up directly in the towel and mix into the vegetable bowl. Add spices to the vegetable bowl and combine.

To assemble:
Cover the bottom of either one 9x13 and one 9x9 pan or three 9x9 pans with a layer of sauce. Add a layer of nodles. Cover the noodles with sauce. This way the noodles cook in the oven, saving time and energy. Spread the entire vegetable mixture over the sauced noodles. Cover with a layer of noodles and another dressing of sauce. Spread the spinach over the sauce, then cover the spinach with the mashed sweet potatoes. Add another layer of sauce, the final layer of noodles, and a last topping of sauce. Cover the lasagna
with thinly sliced roma tomatoes.



 

Cover with foil and bake in the oven for 45 minutes. Remove the foil, sprinkle with the cashews, and return to the oven for 15 minutes. Let sit for 15 minutes before serving.
Our serving suggestions: Serve alongside some garlic bread and your favorite salad. And unless you're feeding a crowd, freeze the remaining pans of lasagna (before cooking) for an easy dinner later in the month. To cook then, just thaw lasagna over night, then bake as directed OR cook directly from the freezer at 400 for 1 1/2 to 2 hours (covered with foil).

Minnesota Winter Chili

Chili has always been one of those foods that I'm just "okay" with. I like it, I'm just not crazy about it. That is, until we discovered THIS chili! Filled with 10 different vegetables and a blend of three beans, it's a fiber and protein powerhouse. It's also perfectly delicious without the traditional sour cream and cheese toppings (which to me is even more impressive than it's incredible health factor)! 
We like to pair it with some sweet homemade cornbread, then either freeze the leftovers or use them to top a baked potato for another amazing meal!



















Minnesota Winter Chili
From Eat & Run

Makes 8-10 servings

2 Tbsp coconut or olive oil
2 garlic cloves, minced
1 cup finely chopped onion
8-10 medium mushrooms, finely chopped
½ cup finely chopped green bell pepper
½ cup finely chopped red bell pepper
½ cup finely chopped carrots
1 jalapeno pepper, seeded and minced (optional)
1 cup frozen corn kernels
1 tsp ground cumin
½ tsp ground coriander
2 Tbsp chili powder
2 tsp sea salt, plus more to taste
½ tsp black pepper
1 28-oz can diced tomatoes
1 15 oz can tomato puree
1 15 oz can kidney beans, drained
1 15 oz can black beans, drained
1 15 oz can red beans, drained
2 ½ cups water
½ cup dry bulgur wheat
¼ cup minced fresh cilantro, for garnish 

Add the oil to a large pot. Saute the vegetables and spices in the oil over medium to medium-low heat for 10 minutes or until tender. Add a few Tbsp of water if the veggies begin sticking to the pot. Add the remaining ingredients except the cilantro and simmer over medium-low heat, covered, for 30 minutes. Stir and simmer for an additional 20-30 minutes until the veggies are cooked through. Season with salt and, if more spice is desired, hot sauce or cayenne pepper to taste. Serve, sprinkled with the cilantro.

Tasty Taco Salad

Cooking is kind of like a roller coaster ride for me. Some days I'm energized and ready to tackle the 89 recipes I've pinned on Pinterest, and other days I just want to clear out my fridge and get dinner on the table STAT. Well, today was one of those "other" days, but happily, it also resulted in a delicious dinner!

My favorite things about this salad (besides the fact that it's stinkin' delicious), is that it's almost entirely made from items we always have on hand AND it's super easy--just dice some veggies, open a couple cans of beans, warm a few things up, and you're ready to go! Travis and I kept pausing to say "Mmm, this is so good!" to each other while we were eating this tonight. Sometimes it's the simple things, right? :)

 

Tasty Taco Salad

Serves 3

 

About 4 cups chopped leafy greens, like lettuce and kale
2 different cans (one each) of your favorite beans, such as black, kidney, and pinto
1 medium tomato, chopped
1/2 red pepper, diced and warmed up in the microwave with the corn
1/2 bag frozen corn, cooked
1/2 avocado, diced

Tortilla chips, broken up (a handful per person)
1/3-1/2 cup (shelled) sunflower seeds (optional, but we love them and they're a great and inexpensive source of protein)
Salsa, for garnish
Ranch dressing (or a ranch and bbq sauce mix) (optional), for garnish

Serve buffet style by laying a bed of lettuce on your plate, then topping with desired amount of  the remaining ingredients and stir to combine.

Ole!

Lemon Cornmeal Pancakes & Waffles

Though I love the heartiness of the typical whole wheat pancake or waffle, sometimes I long for something a little fluffier, like the Krusteaz ones I ate as a kid. However, (being mindful) I don't want to sacrifice nutrition either. That's where this fantastic pancake recipe comes in. The soy yogurt makes these pancakes nice and pillowy inside, the lemon adds a light freshness (and amazing aroma), and the cornmeal gives it a great outer crispiness. And with batter that's a little thinner than your usual fare, it makes for excellent waffles as well!

Lemon Cornmeal Pancakes
Slightly adapted from The Engine 2 Diet
Serves 4

1 1/4 cups whole wheat flour
3/4 cup cornmeal
2 tsp baking powder
1/2 tsp salt
2 cups soy milk (we did 1/2 cup soymilk and 1 1/2 cups homemade rice milk)
1/2 cup soy yogurt (we used O'Soy strawberry)
Zest and juice from 1-2 lemons (we used 1)
1/8 cup flaxseed meal (optional, our addition)
2 Tbsp of sweetener, like sugar or agave nectar (optional, our addition; you can get around this by topping with bananas instead)
Blueberries and/or chopped strawberries (optional, our addition)

Mix the dry and wet ingredients in separate bowls. Add the dry ingredients to the wet ingredients, stirring to remove lumps. Fold in berries. Cook in a nonstick skillet or griddle (or waffle maker) until crisp and golden brown. Top with maple syrup or agave nectar.

Our serving suggestion: Also try making into waffles, then topping with a blueberry or strawberry compote and a drizzle of agave nectar.

Mini Tostada Salads

Travis and I love Mexican food. A Mexican dish of some sort makes a weekly appearance on our menu. And when we want to get out of the enchilada rut that we sometimes find ourselves in and spice things up a little, we make a salad like this one.

These adorable little tostadas are fresh and delicious. They're also incredibly versatile, making them easy enough for a quick weeknight meal, yet fancy enough for a party or dinner with friends. We can't get enough of the crispiness of the tortilla, freshness of the lettuce and peppers, and sweetness of the mango and vinaigrette. Plus, they're pretty fun to eat too!


 

 

Mini Tostada Salads

Slightly adapted from Savoring the Seasons with Our Best Bites

Makes 6-8 mini salads

6-8 small flour tortillas

2 cups shredded romaine lettuce

1 tomato, diced

1/4 cup frozen corn, thawed

1/4 cup canned black beans, drained and rinsed

2 Tbsp sliced green onions

2 Tbsp chopped cilantro

1/2-1 avocado, diced

1/2 cup (or more) mango, diced

 

For the vinaigrette:

3 Tbsp white wine vinegar

2 Tbsp canola oil

2 tsp honey (or agave nec

1/8 tsp salt

2-3 cracks of black pepper

1/2 tsp cumin

1/2 tsp smoked paprika

1/2 tsp garlic powder

Dash of hot sauce

 

Preheat oven to 400. Warm tortillas in microwave for 20-30 seconds until soft and pliable (this is an important step, as it will be difficult to press your tortillas into a muffin tin if you don't). Quickly press each tortilla into the well of a muffin tin or jumbo muffin tin (the jumbo will be easier), carefully overlapping the sides if necessary and making the bottom as flat as possible. Bake 10-15 minutes, until edges are golden brown. 
 

While tortillas are baking, combine lettuce, tomato, corn, beans, green onions, cilantro, avocado, and mango. Set aside.

For the vinaigrette: Place all ingredients in a jar with a tight-fitting lid and shake vigorously for 1 minute. Dressing can be prepared up to several days in advance and stored in the refrigerator. 

When tortillas are done, remove from muffin tin and set on a wire rack to cool. Once cooled completely (it will only take a few minutes), toss salad and desired amount of dressing together (start with 1/4 of the dressing and add more to taste) and fill each tortilla cup. Then dig in! 

Jane's Jammin Burritos

Chimichangas are hands down my favorite item to order when I'm out at a Mexican restaurant. Crunchy on the outside, packed full of goodness on the inside, and always accompanied by the classic combo of rice, beans, and guacamole, I'm in indulgent Mexican food heaven. But, when I'm looking to go a little lighter, I choose the chimichangas leaner sister--the burrito (still with the classic sides of course :) ).

These amazing burrito's are everything I want from a burrito dinner, all rolled up in one sweet  little package. They're hearty and delicious and jam-packed full of SEVEN different vegetables, plus beans and rice to boot. Talk about fiber! What's even better is that this recipe makes a TON, so there's plenty to share or freeze for a quick lunch or dinner another day.

Jane's Jammin Burrito's

Slightly adapted from The Engine 2 Diet

Serves 10-12
 

1 large onion, diced
2 cloves garlic
2 zucchini, chopped
2 yellow squash, chopped
1-2 red bell peppers, seeded and chopped (we prefer two)
3 cups shredded napa cabbage (we omitted this)

1 can corn or equivalent of frozen corn (optional; this was our addition)
2 cans black beans, rinsed and drained
2 cans fat-free vegetarian refried beans
1 cup cooked brown rice
2 tsp cumin
1/8 tsp cayenne pepper

1/4 tsp salt (or more to taste; our addition)

1/8 tsp pepper (or more to taste; our addition)

1/2-3/4 tsp chili powder (or more to taste; our addition)
About 22 whole wheat flour tortillas
Salsa, for garnish
Guacamole, for garnish
Chopped tomatoes, for garnish (optional; our addition)

Preheat oven to 350. Saute the onion and garlic in a large nonstick skillet (lightly seasoned with cooking spray or water) on high for 3 minutes. Add the zucchini, yellow squash, red pepper, and cabbage (if using), and corn to the skillet. Cook 4-5 minutes, until the vegetables are al dente (soft but firm) and the cabbage is wilting. Add the black beans, refried beans, and rice to the skillet. Stir the ingredients together on low heat until the mixture is thick and well combined. Season with the cumin, cayenne, salt, pepper, and chili powder.

Place a large spoonful of the veggie mixture onto the center of a tortilla and spread it from top to bottom along the center line. Fold the bottoms up, then the sides over using a bit of the veggie mixture as adhesive for the top flap (optional), and repeat with each tortilla. Rest the burritos next to each other and place them seam side down on a sprayed baking sheet (or in a freezer bag or container if saving for later). Bake for 20 minutes or until the wraps are crisp. Serve with salsa and guacamole on top.

Note: Frozen burritos can be warmed up in the microwave for a delicious quick lunch! Simply put them on a microwave safe plate and cook for 1-2 minutes or until warmed through, then top with salsa and guacamole.

 

Peanutty Perfection Noodles

When I was 14, my very generous aunt and uncle took my brother and I with them and their family on a wonderful three week vacation to the Carribean. And it was on that sun-filled trip, where food stands on the island of Bonaire sold french fries topped with peanut sauce, that my obsession with said peanut sauce was born.
This yummy peanut noodle recipe brings back fond memories of that trip, and definitely satisfies my peanut sauce craving. :) Comforting and easy to make, this recipe tastes like it was made in a restaurant and is sure to please!

Mmm...peanut sauce...

Peanutty Perfection Noodles
from Chloe's Kitchen
Serves 4 to 6

1 lb brown rice noodles
1 cup coconut milk
1/2 cup water
1/4 cup maple syrup
1/4 cup soy sauce (shoot for low-sodium)
1/2 cup peanut butter, chunky or creamy
1 Tbsp chili-garlic sauce (you'll find this in the Asian food isle of your grocery store)
1 tsp grated fresh ginger (Tip: buy a tube of pre-grated ginger in your store's vegetable isle)
3 cloves garlic, minced (Tip: buy a jar or container of pre-minced garlic in your store's vegetable isle)
2 Tbsp lime juice
1 Tbsp toasted sesame oil (we used regular)
 3 scallions (green onions), trimmed and thinly sliced (Tip: slice them on a diagonal for a fancy feel)
2 carrots, peeled and shredded (Tip: buy a package of pre-shredded carrots in your store's vegetable isle)
1/2 cup peanuts, roughly chopped, for garnish
2 Tbsp roughly chopped fresh cilantro, for garnish

Here are some of the more unusual or time saving ingredients I mentioned.

Bring a large pot of heavily salted water to a boil. Add brown rice noodles and cook according to package directions. Drain, rinse with cold water, and drain again. Return noodles to pot.

Meanwhile, make the sauce by combining coconut milk, water, maple syrup, soy sauce, peanut butter, chili-garlic sauce, ginger, and garlic in a medium saucepan. Let cook over medium heat, whisking frequently, until sauce comes together and thickens. Remove from heat and mix in lime juice and sesame oil.

Toss hot noodles with the sauce, scallions, and carrots. Garnish with peanuts and cilantro and serve. Any leftovers can be served warm (or cold) the next day for a delicious lunch.

Baked "Oakmeal"

This scrumptious oatmeal is our 3 year old daughter Grace's new favorite breakfast, which she endearingly mispronounces "oakmeal." It's warm and slightly chewy, and infused with the comforting flavors and aromas of cinnamon and brown sugar. Indulgent feeling (though really healthy!) and hearty, it's the perfect thing to warm up to on a cold winter morning. We all love it, and since it's full of fiber and protein, we're only too happy to oblige Grace when she requests it (which is sometimes several times a day :) ). You'll probably want to double (or 1 1/2) the recipe like we do!

(Note: this oatmeal takes a little time to bake, so you may want to make it the night before.)

Baked Oatmeal
Adapted from Savoring the Seasons with Our Best Bites
Serves 6 (though our family of 4 tackles most of the pan in one sitting!) 

3 cups rolled oats (not quick-cooking)
3/4 cup brown sugar (or 1/2 cup agave nectar)
2 tsp cinnamon
2 tsp baking powder 
1 tsp fine sea salt
3/4 cup dried cranberries or diced apples (optional)
1 cup nondairy milk (we use a soy/almond mix)
1/2 cup applesauce
2 tsp vanilla extract
2 Tbsp flax seed meal + 6 Tbsp water (mixed until slightly thickened)

Preheat oven to 350 degrees F. Combine oats, brown sugar (or agave), cinnamon, baking powder, salt, and fruit in a large bowl. Mix together milk, applesauce, vanilla, and flax seed mixture in a smaller bowl. Add the liquid mixture to the dry mixture and whisk to combine.

Pour into a deep 9-inch pie plate or an 8x8-inch or 9x9-inch baking dish, lightly sprayed with cooking spray. Bake for 25-30 minutes, or until the oatmeal is set and the top is golden brown.

  Our serving suggestions: top with almond milk, and your favorite fruits and nuts (our favorites are bananas, strawberries, blueberries, nectarines, pears, and pecans).

Enjoy!

Firefighter French Toast

We're big breakfast people around here. Waffles, pancakes, cereal, you name it--we're all over it. It's by far the meal that our girls eat the most at and get the most excited about. And because of that, Travis and I try to make our breakfasts as nutritious and filling as possible (for all of us).  So, you can imagine our excitement when we stumbled upon a french toast recipe that's not only healthy but also reminiscent of homemade banana bread. Sound divine? It sure is!

French Toast
from Rip Esselstyn's The Engine 2 Diet
Serves 2-3

1 banana, well mashed
1/2 cup non-dairy milk
1 tsp vanilla extract
1/2 tsp cinnamon
A dash of nutmeg (optional--this is our addition)
4-6 slices of whole grain bread or baguette slices (NOT white bread, which is too flimsy for this mixture)

Combine the banana, milk, vanilla, cinnamon, and nutmeg in a shallow bowl. Dip the bread slices in the mixture and cook in a nonstick skillet (or griddle) on medium heat for 2 minutes on each side, or until lightly browned.

Our suggestions: For an incredibly tasty tropical twist, top with diced strawberries and mango and a drizzle of agave nectar. Or for a classic combo, spread with your favorite natural peanut butter (our favorite is Whole Food's Honey Roasted PB), sliced bananas, and some maple syrup or agave nectar.
Or, if you have some leftover banana mixture, you can use it to make this delicious smoothie! In a blender, place the leftover banana mixture, a 1/4 nectarine, and 1/2 an apple, and blend until smooth; set aside. In a juicer, juice 1 1/2 apples,  4 carrots, 1 orange, and a 1/4 sweet potato (after all have been peeled). Add the juice to the blender mixture and mix until combined.  This smoothie is sweet and spicy, and pairs perfectly with the french toast!

Scott Jurek's Lentil Mushroom Burgers

Burgers and I have always had a great relationship. Basically 90 percent of the time I go to out to eat, they are my dinner of choice. I love everything about them: the the soft bakery buns, the juicy meatiness of the burger patty, and the various sauces and toppings that make this American classic so hearty and delicious. So, when we decided to be mindful and trade in the traditional beef patty for it's veggie alternative, I was a lot little apprehensive. I'd never even tried a veggie burger before in my life. I think it was one of those foods--like Spam or "casserole surprise"--that I was just SURE was not going to taste good. Well, imagine my surprise (and relief) when we tried our first veggie burger and I actually liked it--a lot! And I realized that I could still have everything that I loved about a burger (including the "meaty" texture), without any sacrifices in taste. In fact, I like veggie burgers even more than the beef ones now, both because of their great flavor and the fact that eating them is completely guilt free--truly! 

This is our latest burger favorite: a mushroom lentil burger that's so meaty and well seasoned that if you didn't know it was a veggie burger you might not even notice! It's packed full of protein powerhouses like nuts and lentils; fiber rich greats like spinach and mushrooms; and dressed to the nines with other delicious spices. And in case you're interested (for you calorie counters out there), this 4-inch patty comes in a an incredibly low 180 calories! I kid you not! Throw in the whole wheat bun, veggies, BBQ sauce, and onion straws that you see below, and you've got a grand total of less than 400 calories for a hearty and satisfying burger! (For a comparison, Red Robin's Whisky River BBQ Burger, that's similarly "dressed" to our lentil burger, weighs in at a whopping 1138 calories (that's almost 3 times more calories!)). I truely love the way this burger makes me feel--satisfied, but light!

 

Lentil Mushroom Burgerfrom (ultra marathon legend) Scott Jurek's book Eat and Run
Makes one dozen 4-inch burgers

1 cup dried green lentils (2 ¼ cups cooked)
2 ¼ cups water
1 tsp dried parsley
3 garlic cloves, minced, divided 1 ¼ cups finely chopped onion, divided
¾ cup finely chopped walnuts (we substituted pecans)
2 cups fine bread crumbs (can be homemade--see note)
½ cup flax seed meal
2 Tbsp nutritional yeast
1 tsp sea salt
½ tsp black pepper
 ½ tsp paprika
3 cups finely chopped mushrooms
1 ½ cups destemmed, finely chopped kale, spinach, or winter greens
2-4 Tbsp fresh basil, finely chopped (optional--this is our addition idea)
3 Tbsp balsamic vinegar
2 Tbsp Dijon mustard
2 Tbsp coconut or olive oil

In a small pot, bring the lentils, water, parsley, 1 garlic clove, and ¼ cup of the onion to a boil. Reduce heat and simmer, partially covered, for 35-40 minutes, until the water is absorbed and the lentils are soft.

While the lentils are cooking, combine the walnuts, bread crumbs, and flax seed in a bowl. Add the nutritional yeast, salt, pepper, and paprika and mix well. Saute the remaining onion, remaining garlic, the mushrooms, and greens in the oil for 8-10 minutes, then set aside. Remove the lentils from the heat, add the vinegar and mustard, and mash with a potato masher or wooden spoon to a thick paste. In a large mixing bowl, combine the lentils, sautéed veggies, and bread crumb mixtures, and mix well. Cool in the refrigerator for 15-30 minutes or more. Using your hands, form burger patties to your desired size and place on waxed paper. Lightly fry in a seasoned skilled, broil, or grill until lightly browned and crisp, 3-5 minutes on each side. Extra uncooked patties can be frozen on wax paper in plastic bags or wrapped individually in aluminum foil, making for a quick dinner or wholesome burger for the next BBQ.

Our favorite toppings: lettuce, tomatoes, BBQ sauce, Chloe's "special sauce", French fried onions, carmelized onions, guacamole, or Chloe's mango/pineapple and cilantro salsa.

Our pairing suggestions: your favorite fruit or grilled/roasted vegetables.

Note: to make homemade bread crumbs, you’ll need about half of a loaf of day old bread. Slice the bread, then tear or cut into 2-3 inch pieces and chop in a food processor for 1-2 minutes, until a fine crumb results. The walnuts (or pecans) can also be chopped in the food processor with the bread.

FYI: (Courtesy of Scott's book) Lentils are an excellent source of protein, one of the fastest-cooking legumes, and taste tender, juicy, and meaty (which makes them an ideal choice for a veggie burger).

We hope you enjoy them as much as we do!