Wednesday, August 1, 2018

Ratatouille Rice

I'll admit it doesn't look great in the image, but it tastes fantastic and is amazingly filling.

4 cups cooked brown rice 
1 sweet onion, diced 
3-4 garlic cloves, minced 
2 zucchinis, sliced 
2 yellow squash, sliced 
2 red bell peppers, seeded and diced 
½ cup fresh basil, chopped 
1 can white beans, drained and rinsed
1 cup low-sodium vegetable broth 
Italian seasoning 
1 cup marinara sauce 


  1. Sauté onions and garlic until translucent. 
  2. Sprinkle generously with Italian seasoning, stirring   to coat. 
  3. Add zucchini, squash, red peppers, and marinara sauce.
  4. Cover and bring to a boil. 
  5. Reduce heat to low and simmer until vegetables are fork-tender. 
  6. Stir in cooked rice and beans, plus broth to help moisten and combine everything. 
  7. Continue to cook and stir until vegetables reach desired tenderness. 
  8. Turn off heat. Add salt and pepper to taste, plus more Italian seasoning if desired. 
  9. Stir in fresh basil, reserving a little for garnish.


  • Serves 4    
  • Total Time: 20 min  
  • Active Time: 15 min 
  • Per serving: 415 calories, 6.6g fat, 64.7g carbs, 16.1g fiber, 11.6g sugars, 26.2g protein 

Wednesday, July 11, 2018

Sweet Corn Risotto

Such a yummy summer dish!

2 cups cooked brown rice 
1 small sweet onion, diced 
2 garlic cloves, minced 
1 cup corn (boiled and cut from cob or thawed if frozen)
1½ cups veg broth 
16-oz cauliflower rice 
1 tbsp nutritional yeast 
1 tbsp miso paste 
2 cups fresh spinach 
2 tbsp soy or almond milk


  1. Line a large pot with ¼-cup broth. 
  2. Sauté onions and garlic until translucent. 
  3. Stir in cauliflower rice and cook 5 minutes, adding   splashes of broth to prevent sticking. 
  4. Add remaining broth, nutritional yeast, and miso,    stirring to combine. 
  5. Stir in cooked rice, cover, and simmer for a few minutes. 
  6. Uncover and stir in corn and spinach. 
  7. Continue to cook and stir until spinach turns bright   green, folds in, and excess liquid cooks off. (Risotto   should be soft.) 
  8. Turn off heat and add milk to cream it up, adding   more as desired. 
  9. Let rest a few minutes.


  • Serves 2
  • Per serving: 207 calories, 4.4g fat, 40.4g carbs, 6g fiber, 20.1g sugars, 4.3g protein 

Wednesday, July 4, 2018

Ryan's Painful Tacos

These tacos got this name from frying the taco shells crispy and getting splattered with frying oil in the process. These are a great addition for build your own taco bar, or taco night all put together.

2 Tbsp vegetable oil or corn oil                        
2 tsp vinegar (preferably apple cider vinegar)    
1 small onion, chopped (about 2/3 cup)            
3 medium cloves garlic, minced or pressed through garlic press (~1 Tb) 
2 Tbsp chili powder 
1 tsp  ground cumin            
1 tsp ground coriander 
½ tsp dried oregano 
¼ tsp cayenne pepper 
table salt 
ground black pepper 
1 pound 90% lean beef (or leaner) 
½ cup tomato sauce 
½ cup chicken broth 
1 tsp brown sugar

3/4 cup vegetable oil, corn oil, or canola oil 
8 corn tortillas (6-inch)

shredded cheese: Colby Jack; Mexican mix; Cheddar
diced tomatoes
chopped lettuce
black beans
refried beans
your choice


  1. Heat oil in medium skillet over medium heat until hot and shimmering but not smoking, about 2 minutes; add onion and cook, stirring occasionally, until softened, about 4 minutes. 
  2. Add garlic, spices, and 1/2 teaspoon salt; cook, stirring constantly, until fragrant, about 1 minute. 
  3. Add ground beef and cook, breaking meat up with wooden spoon and scraping pan bottom to prevent scorching, until beef is no longer pink, about 5 minutes. 
  4. Add tomato sauce, chicken broth, brown sugar, and vinegar; bring to simmer. 
  5. Reduce heat to medium-low and simmer, uncovered, stirring frequently and breaking meat up so that no chunks remain, until liquid has reduced and thickened (mixture should not be completely dry), about 10 minutes. 
  6. Adjust seasonings with salt and pepper. 
  7. Using wide, shallow spoon, divide filling evenly among taco shells.  


  1. Heat oil in 8-inch heavy-bottomed skillet over medium heat to 350 degrees, about 5 minutes (oil should bubble when small piece of tortilla is dropped in; tortilla piece should rise to surface in 2 seconds and be light golden brown in about 1 1/2 minutes). 
  2. Meanwhile, line rimmed baking sheet with double thickness of paper towels. 
  3. Using tongs to hold tortilla, slip half of tortilla into hot oil. With metal spatula in other hand, keep half of tortilla submerged in oil. Fry until just set, but not brown, about 30 seconds. 
  4. Flip tortilla; hold tortilla open about 2 inches while keeping bottom submerged in oil. Fry until golden brown, about 1 1/2 minutes. 
  5. Flip again and fry other side until golden brown, about 30 seconds. 
  6. Transfer shell upside down to prepared baking sheet to drain. 
  7. Repeat with remaining tortillas, adjusting heat as necessary to keep oil between 350 and 375 degrees.


  • Serves 4 
  • Per serving: 330 Cal + shell 
  • Serve immediately, passing toppings separately.

Thursday, June 28, 2018

Bourbon and Brown Sugar Stove Top Baked Beans

After making stove top baked beans before, I decided to play with the recipe and make a bourbon and brown sugar version, kind of like the one you purchase in a can at the store.

1 tube prepared polenta, cubed
1 cup dry white beans
1 cup dry kidney beans
1 Tbsp oil
1 sweet onion, diced
2-3 garlic cloves, minced
¼ cup Bourbon
3 Tbsp molasses (not blackstrap)
1 Tbsp brown sugar
2 Tbsp soy sauce
4 Tbsp pure maple syrup


  1. Cook beans either soaking overnight and boiling in a pot for 20 minutes, or use a pressure cooker to cook from dry or soaked.
  2. Preheat oven to 350°F and line a baking sheet with parchment paper.
  3. Bake cubed polenta for 5-10 mins, until golden and crisp (no need to flip).
  4. Sauté onions and garlic in oil until translucent.
  5. Add cooked beans, Bourbon, molasses, brown sugar, soy sauce, and maple syrup.
  6. Bring to a boil.
  7. Reduce heat to low and simmer uncovered until    liquid reduces, about 20 minutes.
  8. Serve over baked cubed polenta.


  • Serves 4.
  • You can sub 1 can of white beans and 1 can of kidney beans for the dry beans and skip cooking step.

Wednesday, June 27, 2018

Tofu Salad with Peanut Sauce Sandwiches

These are tasty sandwiches that are a great substitute for other "salad sandwiches."

15-oz extra-firm tofu
1 tbsp low-sodium soy sauce
½ tsp garlic powder
1 bunch green onions, sliced
14-oz coleslaw mix
½ cup sugar snap peas, chopped
1 red bell pepper, seeded and diced
4 burger buns

Peanut Sauce 
2 tbsp peanut butter
2 tbsp unsweetened almond milk
2 tbsp sweet red chili sauce
1 lime (juice)
4 tsp low-sodium soy sauce
2½ tsp rice vinegar
garlic powder
ground ginger

To Make Peanut Sauce: 

  1. Whisk peanut butter into 2 tbsp HOT water, then whisk in remaining.

To Make Sandwiches:

  1. Drain tofu and crumble into a skillet. 
  2. Stir in soy sauce and garlic powder. 
  3. Cook until thoroughly warm, adding splashes of water or broth as needed. 
  4. Mix in vegetables and cook to desired tenderness. 
  5. Stir in Peanut Sauce. 
  6. Scoop “salad” onto buns and serve.


  • Serves 4
  • Total Time: 10 minutes
  • Active Time: 10 minutes
  • Per serving: 357 calories, 12g fat, 46.8g carbs, 9.2g fiber, 14.3g sugars, 21.2g protein
  • Substitute tamari (GF) or coconut aminos (SF) for soy sauce
  • Lower Fat: Use PB2 (or other low fat peanut butter) OR omit Peanut Sauce and use hoisin to taste.
  • Add-on: Add crushed peanuts or cashews.

Wednesday, June 20, 2018

Cauliflower Samosa Tacos

... not to be confused with the previous Cauliflower Samosa Burrito, which was made slightly differently.

1 tomato, diced 
½” fresh ginger root, peeled 
1 garlic clove 
½ small red onion, diced 
½ tsp ground cumin 
¼ tsp paprika 
½ tsp mild curry powder 
3 cups (11-oz) cauliflower florets 
1 cooked potato, diced 
½ cup green peas
6 corn tortillas 
3 tbsp raw cashews


  1. In a food processor or blender, puree tomatoes, ginger, and garlic. Set aside. 
  2. Line a skillet with ¼-cup water. 
  3. Sauté onions until translucent. 
  4. Stir in blended tomato mixture, ground cumin, paprika, and curry powder. 
  5. Add cauliflower and sauté until cauliflower is cooked but not mushy, about 10 minutes. 
  6. Add potatoes and peas and cook until very warm. 
  7. Taste and adjust seasonings. 
  8. Scoop cauliflower mixture onto tortillas and top with cashews.


  • Serves 2
  • Per serving: 383 calories, 8.7g fat, 68.6g carbs, 13.5g fiber, 9.3g sugars, 13.5g protein
  • Total time: 20 min
  • Active time: 10 min

Wednesday, January 24, 2018

Winter Skillet Lasagna

1 butternut squash, 3 cups cubed 
1 onion, diced 
3-4 minced garlic cloves 
Italian seasoning 
4 dry lasagna noodles 
14-oz (1½ cups) marinara sauce

Tofu Ricotta 
15-oz extra-firm tofu, drained 
¼ cup nutritional yeast 
1 Tbsp Italian seasoning 
1 tsp fresh lemon juice 
¼ tsp garlic powder 
¼ tsp onion powder

Tofu Ricotta

  1. Press tofu for 20 minutes. 
  2. Crumble tofu with your hands. 
  3. Mix in remaining ingredients, plus salt & pepper to taste.

Winter Skillet Lasagna

  1. Sauté onions and garlic until translucent. 
  2. Add butternut squash and several shakes of Italian seasoning, plus salt and pepper. 
  3. Cover and simmer until butternut is just fork-tender, adding water as needed. 
  4. Once butternut squash is tender, break lasagna noodles into thirds and lay on top OR crumble noodles and sprinkle over top. 
  5. Add marinara sauce on top, then cover and bring to a boil. 
  6. Once boiling, reduce heat and simmer until noodles are fully cooked, about 10 minutes. (If noodles starts to dry out, add water. If you crumbled the pasta, stir occasionally as the noodles cook). 
  7. Divide equally among 4 bowls and top with Tofu Ricotta.


  • Serves 4
  • Per serving: 402 calories, 11.5g fat, 57.2g carbs, 11g fiber, 14.2g sugars, 22.7g protein