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Monthly Archives: July 2012

Meatless Pepperoni Log

Seitan Pepperoni

  • 1 1/4 C vital wheat gluten
  • 1/4 C nutritional yeast
  • 3/4 tsp salt
  • 2-3 tsp paprika
  • 1 tsp freshly ground black pepper
  • 1/2 tsp red pepper flakes (use more for spicier pepperoni)
  • 1 tsp mustard seeds
  • 1 tsp fennel seeds
  • 1/2 tsp garlic powder
  • 1/4 tsp onion powder
  • 1 tbsp olive oil
  • 2/3 C water
  • 4 tbsp tomato sauce
  • 1 1/5 tsp liquid smoke
  • 1/4 tsp sugar

Preheat the oven to 325 degrees.

Thoroughly mix dry ingredients and separately mix wet ingredients.  Add the wet to the dry and mix as well as you can.

Turn out and knead with your hands for a couple minutes to make sure all the ingredients are mixed.

Roll into a 7″ log and roll in foil.  You can use the foil to squish the log into the proper shape because it will be fairly difficult to shape.  Twist the ends of the foil to seal it.

Bake in the preheated oven for 1 hour and 15 minutes, turning over once halfway through.  Remove from the oven and unwrap to allow it to cool.

If you’re not serving all of it right away, store in the fridge in a sealed container or wrapped in plastic wrap.

Crunchy Mustard Tofu Strips

Vegan Baked Tofu Strips. Photo by vigilant20

Prep Time: 4-6 hours

Cook Time: 40 minutes
Ingredients (12 strips)
  • 2/3 cups Panko Breadcrumbs
  • 1/2 cup Smoky Garlic Mustard
  • 1 1/2 Tablespoons olive oil
  • 1 package Nasoya Tofu Plus, extra firm
  • 1/2 teaspoon Herbamare Herb Seasoning Salt
  • 1/2 tablespoon dried parsley
  • 1/4 teaspoon black pepper
Press tofu overnight in a tofu press or with tofu wrapped in several sheets of paper towels, weighted down by books.
The next morning, slice the tofu in 12 slices. In a casserole dish, place the tofu strips with olive oil and mustard. Marinate for 4 hours.
Preheat oven to 400 degrees F. Place a parchment paper on baking sheet.
In a shallow dish, add the breadcrumbs, salt, pepper, parsley.
Take each tofu strip and coat in breadcrumbs. Place each strip on a baking sheet. Bake for 20 minutes on one side. Flip each strip on the opposite side and cook for another 20 minutes.
Accompany with green salad with tangy grapefruit dressing (recipe to come)
Calories per serving (46.6g) – 95 Calories
Total Fat- 5.4g
Cholesterol 0mg
Sodium 118mg
Total Carbohydrates 6.3g
Protein 5.7g

Summertime Wraps

Wrap #1 Peach Basil Avocado Balsamic Wrap or Skewers

1 extra large wrap or use skewers to serve!
1 small peach, sliced
1/2 avocado, sliced
handful of fresh basil leaves, shredded or chopped
balsamic dressing (below)
splash of lemon juice (optional)
additional greens/veggies/salad (optional)

balsamic dressing:
2 Tbsp extra virgin olive oil
2 Tbsp balsamic vinegar (thick /aged is my favorite)
pinch of salt
pinch of fine black pepper
1 tsp Dijon mustard AND/OR 1 Tbsp chopped onion (for added flavor depth)
optional: chopped herbs or additional spices


1. Prep your peaches and avocado – toss together with an optional splash of lemon or orange juice. set aside.
2. Blend your dressing in a food processor or blender or mini chop blender. You can also double or triple the recipe and save some dressing for later – store in the fridge.
3. Warm wrap on stove top. I use a gas burner and simply heat the wrap over an open flame for about 5-10 seconds on each side. Be careful using this method! Make sure the wrap doesn’t catch on fire. A few charred bubbly edges is OK and tasty. You can also warm in the microwave or oven.
4. Toss your peaches, basil and avocado with a splash of dressing. Fill wrap. Add another drizzle of dressing if desired. But just a little goes a long way! Also add any additional veggies for a heartier salad-style wrap. (You may have leftover dressing fyi).
5. Roll wrap. Allow wrap to cool and “set” before slicing or it has a tendency to fall apart a bit due to the slick contents. … A handful of fluffy greens stuffed into the wrap would probably remedy this problem.

#2.. Wrap #2 Green Banana Cashew

1/2 avocado, sliced
1 small banana, sliced
2 Tbsp cashew nut butter (peanut, almond and sunflower butters also work)
salt/pepper – a few dashes
chili powder (for heat – optional)
drizzle of agave syrup (optional)
added crunchy greens/veggies (optional – advised!)


1. Prep ingredients. Set aside.
2. Heat, fill and fold wraps as described in wrap #1 recipe.
3. Slice and serve!

Sweet Potato Veggie Burgers

makes 7-8 large patties

2 cans cannellini white beans, drained
1 large sweet potato, baked/peeled/mashed (about 2 cups)
2 Tbsp tahini
2 tsp maple or agave syrup
1 tsp lemon pepper seasoning OR Cajun seasoning (or another fave spice!)
1/4 cup wheat flour
optional: additional seasoning (whatever you have on hand – I used a few dashes cayenne, black pepper and a scoop of nutritional yeast)
salt to taste if needed

plentiful Panko crumbs
safflower oil for pan

burgers: avocado, Dijon mustard, grain buns, romaine, onion, olive oil, pepper


1. Bake sweet potato. Peel, place in large mixing bowl.
2. Add drained beans to mixing bowl. Mash beans and potato together.
3. Mash in seasoning, flour and any additional seasoning. Your mixture will be quite soft and moist. But you should be able to form a patty. Add more flour or a scoop of breadcrumbs – or dry rice to thicken the mixture if needed.
4. Heat 1 Tbsp safflower oil in a pan over high heat.
5. Form a patty from mixture and coat in Panko crumbs. Thick coating. Then drop the patty in the pan. Repeat until the pan is filled. Cook until browned on both sides. You could also bake. If baking, use less Panko.
6. Transfer cooked patties to paper towel. Cool for a few minutes.
7. Serve on toasted bun with lotsa toppings.

Note: yes this patty does fall kind of apart as you eat it. But that is OK because it tastes yummy. 

Grilled Cabbage

Pinned Image

*For healthier variation do without bacon or substitute turkey bacon instead


      • 1 head cabbage
      • 4 teaspoons butter
      • 4 slices bacon

Spice mix

    • 1 teaspoon salt
    • 1/2 teaspoon garlic powder
    • 1/4 teaspoon pepper
    • 2 tablespoons grated parmesan cheese


  1. Cut cabbage into four wedges.
  2. Place each wedge on a piece of doubled heavy-duty aluminum foil.
  3. Spread cut sides with butter.
  4. Mix spices together in a small container and sprinkle all of the mixture equally over each wedge.
  5. Wrap bacon around each wedge.
  6. Fold foil around cabbage, sealing each wedge tightly.
  7. Grill cabbage, covered, over medium heat for 40 minutes or until the cabbage is tender, turning twice.
Nutrition Facts

Serving Size: 1 (244 g)

Servings Per Recipe: 4

Calories Per Serving 139.4
Calories from Fat 75

Amount Per Serving

Total Fat 8.3g
Saturated Fat 4.1g
Cholesterol 17.7mg
Sugars 7.3 g
Sodium 760.8mg
Total Carbohydrate 13.7g
Dietary Fiber 5.7g
Sugars 7.3 g
Protein 4.9g

Chicken Enchiladas

It can be very difficult to prepare a meal for the entire family when you are dieting but the majority is not. The trick to solving this issue, is to prepare something that can satisfy the best of both worlds. For example, something that is healthy and tasty on its own, but an extra sauce or garnish can be added to satisfy those less concerned about their weight. The chicken enchillada is a tasty basic dish on its own but you can also add the avocado dressing to beef up the dish. Serve the avocado cream sauce on the side so everyone can add at their preference. Remember, dieting is about portion control and not starving yourself from foods you enjoy.

Enchilada Ingredients:

  • 2 Tbsp. olive oil
  • 1 medium white or yellow onion, peeled and thinly sliced
  • 2 poblano peppers, stemmed and thinly sliced
  • 1 jalapeno pepper, finely diced
  • 8-10 flour tortillas
  • 4 cups shredded cooked chicken(rotisserie works best)
  • 2-3 cups Monterrey Jack cheese
  • optional garnish: fresh cilantro, sour cream, and/or shredded cheese

Avocado Cream Sauce Ingredients:

  • 2 Tbsp. butter
  • 2 Tbsp. flour
  • 2 cups chicken broth
  • 3/4 cup sour cream
  • 1/2 tsp. cumin
  • 1/2 tsp. salt
  • 1/2 tsp. garlic powder
  • 1/4 tsp. pepper
  • 2 California avocados, peeled and pitted
  • 1/2 cup chopped fresh cilantro
  • juice of one lime

First make the avocado cream sauce: Melt the butter in a skillet over medium high heat. Add the flour, whisking until golden and bubbly, about 2-3 minutes. Slowly whisk the broth into the flour mixture. Bring to a boil, then reduce heat to medium-low and simmer for 5 minutes. Stir in the sour cream, cumin, salt, garlic powder and pepper, whisking if necessary to remove any lumps. Remove from heat and transfer mixture to a blender or food processor. Add avocados, cilantro and lime juice, and pulse until smooth and well-blended. (Be very careful blending hot liquids — the heat will expand! So be sure to remove the lid occasionally so that the heat can escape.) Season with additional salt or pepper if needed.

In a large skillet, heat olive oil over medium-high heat. Add onion, poblano and jalapeno, and saute for 5-6 minutes until the onions are cooked and translucent. Remove from heat.

To assemble the enchiladas, place a tortilla on a flat surface. Spread a tablespoon or two of the avocado sauce down the middle of the tortilla. Then layer on some of the vegetable mixture, shredded chicken and cheese. Carefully roll the tortilla and place it seam side down in the baking dish. Repeat with the remaining tortillas. Drizzle the top with about half of the remaining avocado cream sauce, then cover the dish with foil and bake for about 20 minutes, or until tortillas are heated through and begin to harden.

Remove from the oven, then serve individual enchiladas drizzled with the remainder of the avocado cream sauce. You can also garnish with additional cilantro, cheese, and/or sour cream.

Chicken, Bean & Spinach Quesadilla

First some basics on the chicken. You can use any type of cooked chicken you can get your hands on, but I prefer to take a package of skinless, boneless chicken breasts (a little over two pounds this time) and poach it in some boiling, salted water for about 20 minutes. I remove the breasts from the boiling pot to a cutting board and tent them with foil to keep them moist while they cool for a bit. Then I dice them and season them with a generous handful of Montreal grill seasoning. I use what I need for the specific recipe I’m making, and then I freeze the rest in one cup portions for future quick-fix meals.

Cannellini beans remind me of potatoes. They’re so creamy and blend so well with other flavors and textures. You can sub in great northern or black beans for this recipe if you desire, but you’ll forfeit a bit of the creaminess factor.

Chicken, Spinach And Cannellini Bean Quesadillas

1 1/2 -2 cups seasoned, cooked and diced chicken breast meat
1 TBSP olive oil
1 cup diced onion
1 cup diced red bell pepper
1 banana pepper, diced
a pinch of crushed red pepper flakes
salt and pepper
1 clove garlic, minced
1 (heaping) TBSP all purpose flour
3/4 cup chicken broth
4 cups fresh baby spinach, stems removed, coarsely chopped
1 (15.5 ounce) can of cannellini beans, drained and rinsed

Cooking spray
Flour tortillas
Shredded cheese (Monterey Jack, cheddar or a combination of the two works well here)
Avocados, diced
Fat free sour cream

In a large skillet heat olive oil over medium-high heat. Add onion, red bell pepper and banana peppers. Season with the crushed red pepper flakes and salt and pepper. Saute until veggies have soften, 6-8 minutes. Add the garlic and saute for another minute or two. Sprinkle the flour over the veggies and stir to combine. Cook while stirring for several minutes so that the flour loses it’s raw taste. Whisk in the chicken broth and stir until bubbly and smooth. Add the baby spinach and continue cooking for another minute or two or until spinach has wilted. Stir in the cooked chicken and cannellini beans and remove from heat.
Spray a large skillet or griddle with cooking spray. Heat over medium to medium-high heat. Place one tortilla on griddle and spread cheese over tortilla. Spread chicken, bean and spinach mixture over one half of the tortilla. Check underside of tortilla and when browned a bit, flip the half with just cheese over the half with the chicken. Remove from heat and cut into slices. Top with diced avocado and sour cream, if desired.


From The Other Side of 50

English Muffin Panini

Cheesy Pizza Panini

  • 1 Whole Wheat English Muffin or Sandwich Thin
  • 1 tbsp pizza sauce (you could use tomato paste, just be sure to sprinkle with salt and spices)
  • 1 Mini Babybel Light
  • Your fav pizza topics, optional of course (pepperoni, baby spinach, diced peppers)

If you like a crunchier muffin, pre-toast. I tend to like mine soft so I kept it raw.

Smear the sauce on the muffin, top with any toping and then place the cheese in the center.

Press in the George Foreman or a panini press, about 4 minutes


185 Calories per serving (whole sandwich)


From GreenLiteBites

Sugar Free Protein Muffin

cake made with duck eggs

prep time – 5 minutes

bake time – about 30-33 minutes

serves – 1


  • 1 scoop protein powder (we used Vega protein performance powder -neutral flavor)
  • 1 duck egg*
  • 2 tbsp cocoa or carob powder
  • 1 tsp xylitol (optional for sweetness) or a few drops of stevia
  • splash of vanilla
  • 1 tsp maca powder (optional)
  • 1/4 cup water


pre-heat oven to 350 degrees. place all ingredients into a bowl and mix together.  scoop muffin batter into one large muffin pan or individual ramekin. (if you do not have a large muffin pan then use regular size muffin pan but put muffin batter into two muffin liners)

some might find this recipe to be a little dry, feel free to add in 1-2 tbsp of coconut oil or puree of some sort to help make it more moist. we liked it as is, especially using the duck egg. we found the texture to be perfect.

*we used 1 whole duck egg in this recipe but if you want to use chicken eggs do 1 whole egg + 1 egg white.  duck eggs are little bigger than chicken eggs.

Breakfast Cookies

Peanut Butter Banana Oat Breakfast Cookies ~ These cookies have the great flavor of peanut butter, are power packed because of adding protein powder and are egg & flour free and are sweetened with bananas & applesauce.  If you want to indulge, add some chocolate or carob chips & take the flavor up to the next level!

  • 2 ripe bananas, mashed until smooth & creamy
  • 1/3 cup peanut butter ~ creamy or chunky
  • 2/3 cup unsweetened applesauce
  • 1 scoop vanilla protein powder ** (can be made without, cookie will just be lower in protein)
  • 1 tsp vanilla extract
  • 1 tsp butter flavor extract ** (optional)
  • 1 1/2 cups quick oatmeal
  • 1/4 cup chopped nuts (peanut, walnut, or your favorite)
  • 1/4 cup carob or chocolate chips (**optional)

Preheat heat oven to 350 degrees.

In a large bowl, mix mashed banana & peanut butter until completely combined then add in the applesauce, vanilla protein powder & the extract(s) ~ mix again until all are completely combined.

Add in the oatmeal & nuts to the banana mixture & combine.  (** add the optional carob / chocolate chips at this time if you want them mixed throughout)

Let dough rest for 10 minutes.

Drop cookie dough, by spoonfuls, onto a parchment paper lined cookie sheet & flatten cookies into rounds. (** if you just want the carob / chocolate chips on the top of the cookies, add now)

Bake cookies approx. 30 minutes, or until golden brown & done.  Remove from oven & let rest on cookie sheet for 5 minutes, then move to cooling rack.  (if you want the traditional fork tong marks on the cookies, use a pizza cutter or sharp knife to score the tops of the cookies while they’re still warm)

When cookies are completely cool, store in a covered container.  Enjoy!

Recipe from Watching What I Eat

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