Wednesday, April 16, 2014

Peanut Noodle Bowl with Broccoli, Brussels and Squash

I had a half of a kabocha squash, some leftover roasted brussels sprouts and a head of broccoli in the fridge that strangely inspired me to make noodle bowls for dinner. Don't limit yourself to these veggies - the varieties are endless! You can add mushrooms, edamame, peppers and more - almost any additional veggie would be a great addition to these bowls!

I like mine with sriracha and chili flakes on top.

Enrique likes his plane - he's kind of a baby.

He's still spicy, and ate his whole bowl of veggies.

(Spicy) Peanut Noodle Bowl with Broccoli, Brussels and Squash
by Sarah Farsh April 15, 2014
1 head broccoli, cut into florets
1 lb brussle sprouts, sliced half ways
2 cups kambooka squash, cubed (about a half of a squash)
2 tbsp fresh ground peanut butter
2 tbsp tamari (or soy sauce)
1 tbsp rice wine vinegar
1/2 tsp toasted sesame oil
1 tsp garlic powder
fresh cracked pepper
splash of water
cooked pho rice noodles or bean noodles (or noodles of choice!)
sesame seeds, chili flakes, and sriracha to top (optional)

Roast broccoli, brussels sprouts and squash on non-stick cookie sheet in oven for 35-45 minutes. Meanwhile, whisk together peanut butter, tamari, vinegar, sesame oil, garlic powder and splash of water to create dressing. Set up your noodle bowl: Start with a bed of noodles, top with roasted veggies and top with peanut dressing. Top with additional garnishes of choice and enjoy!

Sunday, April 13, 2014

Gluten-Free, Vegan Black Bean and Spinach Quesadilla

Super yummy and quick to make!

These Quesadillas are very satisfying for lunch or dinner.

And he ate them up, spinach and all.

Black Bean and Spinach Quesadilla
by Sarah Farsh April 13, 2014
  • rice tortillas, I used Engine 2 Tortillas 
  • fresh spinach
  • vegan queso - recipe here
  • black beans (1 can, 15oz.)
  • 1 tbsp garlic powder
  • 1 tsp kosher salt
  • 1 tsp cumin
Warm up black beans in a pot with garlic powder, salt and cumin. Whip up vegan queso. Set up quesadilla: tortilla, queso, beans, spinach, more queso and a tortilla on top. Warm up stacked tortilla on a non-stick pan on both sides. Optional: Top with avocado, jalapeno and cilantro. 

Wednesday, April 9, 2014

Protein Love Cookies

These cookies are super packed with protein since I used garbanzo bean flour for the base. They are truly guilt free cookies that are great to have for workouts, breakfast, a snack or dessert! They are pretty dense and filling, so one usually does the trick. You can cook them a little longer for a more crunchy cookie, or for less time if you like them chewier.

These cookies will keep the exact shape you mold them into on the cookie sheet. You can roll this batter into balls, small cookies, or spread the batter out a little bit like I did to make larger cookies.

Note: Because these are all fresh ingredients - these cookies must stay refrigerated.

Vegan, Gluten-Free Protein Love Cookies
by Sarah Farsh April 6, 2014
  • 1 cup chick pea flour 
  • 1 cup old fashioned oats
  • 1/2 cup organic raisins
  • 2 tbsp chia seeds
  • 1 tbsp vanilla extract
  • 1 tsp cinnamon
  • 1 tsp baking soda 
  • 1/2 cup maple syrup
  • pinch of kosher salt
  • 1 cup apple sauce
  • 1/4 cup almond milk
  • 1/4 cup sliced almonds
  • 1 - 2 tbsp peanut butter
In a large bowl, blend sift all dry ingredients together (garbanzo bean flour, oats, raisins, chia seeds, cinnamon, baking soda, salt, almonds). Add all remainder ingredients and lightly mix together. Using a 2 spoons, spread batter into cookie shapes onto a cookie sheet. Or create shapes of choice. Bake for 25 - 35 minutes depending on your preference of soft or crunchier cookies. 

Tuesday, April 8, 2014

Persian Kale and Potato Frittata (Kookoo Sabzi)

I was inspired to create this Kale and Potato Frittata by a traditional Persian recipe called Kookoo Sabzi. We serve Kookoo during the Persian New Year, and at funerals... I'm not really sure why that is... Anyways, it's a really nutrient rich dish that's super versatile to enjoy for breakfast, a snack, pre/post workouts, lunch, or dinner! You can eat it on the go - hot or cold, and it's quite easy to make.

You can easily make this a vegan recipe by substituting the egg whites with my tofu egg mixture. I'll post both versions below.


I mainly made this dish for Enrique, since he loves eggs for breakfast, and I'd love it if he'd pack some veggies in there somehow... So this was a perfect compromise. He loved it, phew!

My favorite apron, and view.

We packed some to go for our Sunday picnic by the Bay. 

Persian Kale and Potato Frittata (a spin off Kookoo Sabzi)
by Sarah Farsh April 8, 2014
  • 16 oz Organic, Cage-Free Liquid Egg Whites (or vegan egg mix below)
  • 2 cups frozen chopped kale (or leafy green of choice)
  • 1/2 cup fresh parsley, chopped
  • 1 sweet onion, chopped
  • Splash veggie stock
  • handful fresh spinach, chopped (or leafy green of choice)
  • 3 golden potatoes, boiled 
  • 1/4 cup almond milk
  • 1 tsp turmeric
  • 1 tsp garlic powder
  • 2 tsp kosher salt
  • pepper to taste
Preheat oven to 350˚. Dry saute  onions, adding veggie stock as needed. Add parsley, frozen kale, and spinach, saute well adding veggie stock when needed. Meanwhile, boil potatoes until tender (about 25 minutes). In a large bowl, combine eggs (or vegan egg mixture), almond milk and sautéed veggie mix, turmeric, garlic powder, salt and pepper together. Slice potatoes and add to the mix, gently combine all ingredients together - being careful not to break potatoes down. Poor mixture into a non-stick oven dish, square or circle. Bake for 45 - 60 minutes and enjoy. 

Vegan Egg Mixture:
  • 1 pack organic, firm tofu
  • 1 tsp turmeric
  • 1/2 cup almond milk
  • salt/pepper to taste
  • 1/2 cup nutritional yeast 
  • 1 tsp lemon juice
Blend all ingredients together in blender until smooth. 

Monday, April 7, 2014

Fruits and Veggies of Love

Encouraging healthy eating for loved ones is a very delicate situation; whether it be for kids, friends, family or partners, it's a labor of love and patience. When trying to turn someone on to healthy eating, it's important to realize that it does not come naturally for everyone. If a huge bowl of dark leafy greens with a rainbow of mixed veggies sound like something you'd truly enjoy (like me!) then you're probably already a healthy eater, or can appreciate most health foods. But If the sound of that makes you cringe - you've probably got some work to do before you discover the natural enjoyments of a whole food, plant base diet.

If you've been following my blog, you already know about my love for veggies and healthy food. Another love of mine is my boyfriend, Enrique. He's super Cuban and his diet couldn't have been more opposite of mine. He grew up eating meat, chicken, cheese, white bread, soda and café con leche (coffee with a lot of milk and sugar). The closest thing to a vegetable that he'd consider having a bite of were fried plantains, and as for fruits - pulp-free orange juice. Obviously, this presented a serious challenge for me when I'd like to cook something special for us... But I like challenges.

(His mouth is full.)

Here are some things to keep in mind to help you understand the Fruits and Veggies of Love: 

Lesson 1: Never, ever force someone to eat something that they don't want to. This is my biggest, most important advice to you before you start encouraging healthy eating to a loved one. Eating can be a traumatic experience for people, especially when they are trying to eat a foreign product they've never had before. Demanding, forcing, or getting mad at someone for not giving your food a taste is possibly the most discouraging thing you can do. 

Lesson 2: Find out what they do like, even if it's orange juice! The first thing we started with was Green Smoothies. This was because he drank a lot of protein shakes, and orange juice... So one day I asked if I could make him a frozen smoothie that tasted like orange juice but had the texture of a protein shake. He actually liked it! So everyday I made him a green smoothie, with orange juice.

Lesson 3: Don't take it personally. I was on a roll after cooking a few things he did like, but jumped the gun by cooking my Vegan, Gluten-Free Eggplant Lasagna... Although he gave it a try, it was a little painful for him to eat such a vegetable complex dish. Instead of getting upset or mad at his reaction - I was able to find out what he didn't like about the meal so I could come up with a new idea.

Lesson 4: Don't let their diet become your obsession. Continue eating what you like, even if you're the only one eating it. It's easy to get excited about getting your loved ones on a healthy path to success, but it takes time. Some days they might be more adventurous to try new things than others. But you shouldn't jeopardize your health or good eating because your partner eats differently. If they are not into trying something new that day, let them be responsible for making themselves their own food, and you can enjoy whatever you normally do. You can still sit and have a meal together, even though you are eating two separate dishes.

After 9 months, Enrique now eats roasted broccoli florets, green smoothies, squash, baked falafel, almond milk, oatmeal cookies, vegan mac and cheese, hummus, and clementines. This is a huge achievement for him and his health.

This is what he had for dinner tonight: 
Roasted Broccoli, Kabocha Squash and Gluten-Free Mung Bean Pasta.

He loves how eating healthy has made him feel, and he's opening up to new foods everyday.