- 2 tsp canola oil, safflower oil or olive oil
- 1 small onion, minced
- 1 tbsp fresh ginger, grated (optional use 1 tsp powder)
- 3 cloves garlic, crushed
- 1 1/2 cups crushed tomatoes
- ½ cup fat-free yogurt (I used Chobani)
- 1/2 cup 1% milk (for creamier sauce use coconut cream but this increases fat content)
- 1 tbsp cumin
- 1 tbsp garam masala
- 1 tsp turmeric
- 1 tsp cumin
- 1/2 tbsp chili powder
- 1 package extra firm tofu cubed
- 1 head of cauliflower rice (cut into chunks and pulse until rice-size pieces)
- salt to taste
- Heat a large skillet to medium heat. Add oil, onion, ginger, garlic, tomatoes, yogurt, milk, cumin, masala, turmeric, cumin, and chili powder. Stir until well mixed and let simmer a couple minutes.
- Add tofu and simmer 15 minutes or until tofu is cooked through evenly.
- Add cauliflower. Check every 5 minutes until desired texture achieved.
Note: bite-size cauliflower pieces can work with this recipe as well if food processor not available.
High Protein Recipe
- Mung beans 1 cup ( soak overnight or until sprouted)
- Green chili paste 1 tsp
- 1 tsp coriander
- 1Tbsp potato starch Bob’s Red Mill (potato starch is resistant to digestion)
- ½ cup water
- Salt to taste
- After rinsing mung beans thoroughly, add beans, chili paste, coriander, and salt to food processor. Blend until dough forms.
- Add ¼ cup water at a times and keep adding water until batter forms.
- Heat non-stick medium skillet over medium-high heat.
- Fill a ladle with batter and spread evenly over skillet. Cook until golden-brown on one side and Flip and cook other side.
A dipping soy sauce can be made, or we love lemon curry yogurt sauce
- ½ cup soy sauce
- 2 tablespoons toasted sesame oil
- 2 tablespoons rice vinegar
- 2 teaspoons Korean ground red pepper
- 6 scallions, trimmed
- ½ cup fat-free Greek yogurt
- Lemon juice 1-2 Tbsp
- Curry powder- 1-2 Tbsp
- White wine vinegar1-2 Tbsp
- Salt and red pepper flakes (optional)
Vegetarian Zucchini Boats
- 4 medium zucchini
- 1/2 cup salsa (plus more for serving)
- 1 pound ground meatless Quorn
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- 1 teaspoon salt, or to taste
- 1 teaspoon chili powder
- 1 teaspoon paprika
- 1/2 small onion, minced
- ½ cup diced tomatoes w/ chilis
- 1/4 cup water
- 1/2 cup (or so) shredded fat-free cheese
- Fresh cilantro
- Fat-free Greek yogurt
- Bring a large pot of salted water to boil.
- Pour ½ cup of salsa into the bottom of a 9×13 baking dish and set aside.
- Cut the zucchini in half lengthwise then with a small spoon or melon baller (I used my tablespoon measuring spoon), hollow out the zucchini pieces but leave ¼″ rim. Save ¾ cup of the zucchini flesh and chop into small pieces.
- Drop the zucchini halves into the boiling water and cook for one minute. Remove from water and set aside.
- Preheat the oven to 400 degrees.
- In a large skillet, cook the ground Quorn. Add in the spices and mix well.
- Add in the chopped onion, reserved zucchini, tomato sauce, and water. Stir it up then cover and simmer on low for 20 minutes.
- Meanwhile, arrange the boiled zucchini halves into the bottom of the 9×13 dish.
- Once the meat mixture is done, spoon the mixture into the zucchini boats evenly. Press down so the filling stays in the boats.
- Top each half with a sprinkle of cheese.
- Cover the pan with foil and bake for approximately 30 minutes until the zucchini is fully cooked and the cheese is melted.
- Serve with Greek yogurt, cilantro and more salsa.
Adapted from www.persnicketyplates.com
- 1 lb of fresh salmon
- 12 Crimini brown mushrooms hollowed out carefully with flesh set aside for filling
- 1 stalk celery chopped
- 1 red chili or jalapeno chopped (optional)
- ¼ cup chopped shallots
- 2 cloves garlic minced
- 1-2 tablespoons Fresh rosemary, oregano, OR basil- your choice! Chane to experiment here
- ¼ cup shredded parmesan cheese (optional)
- Freshly ground pepper
- Salt to taste
- 1 egg for binding (optional)
- Lemons wedges for garnish
- Baking sheet lined with parchment paper or silicone baking mat
- Season salmon with salt and pepper according to personal preference. Heat cast iron skillet or grill to medium-high heat. Foil grill grates prior to pre-heating. Prepare vegetables for mushroom filling while skillet or grill heats up. Spray skillet or foiled grill with non-stick spray.
- Place salmon skin-side down on a well-lubricated surface. Let cook until flesh appears white at least 30% through. Flip onto flesh-side and cook until crispy golden brown. Avoid burning. Smoke indicates burning of good fats and transformation into trans-fat. Remove from heat and let cool for minimum 5 minutes.
- Preheat oven on high broil setting. Make sure rack is slightly lower than mid-oven.
- *Optional step; The peppers can be sautéed for a couple minutes with onions, herbs, and garlic to soften the crispness but it is not mandatory. They will soften slightly in the oven.
- Using a fork, pull off the cooked salmon from the skin. A shredded texture is desirable.
- Combine celery, peppers, shallots, garlic, fresh herbs, cheese, pepper, and salt. Add salmon and combine ingredients. Taste and add extra spices if desired. Combine egg if desired.
- Fill caps evenly with mixture. Add extra filling to tops of caps. Broil for 15 minutes and check. If caps are sizzling but not brown, cook another 5 minutes. If browning, turn off broiler and let stand 5 minutes in the oven.
- Let cool 10 minutes and serve with fresh lemon wedges.
Recipe by Samantha Hamlin
- 1 (2-lb.) cauliflower, cut into small florets, discard stem
- 4 tsp. olive oil
- 1 tsp. sea salt
- ¼ tsp. granulated garlic (optional)
- 2 Tbsp. low-sodium organic vegetable broth
- Preheat oven to 400° F.
- Wash cauliflower and pat dry.
- Place cauliflower in large baking pan. Drizzle with oil; toss gently to coat.
- Season with salt and garlic.
- Bake, stirring halfway through, for 40 to 45 minutes, or until tender.
- Place in food processor; add vegetable broth. Pulse until smooth.
Adapted from https://www.beachbodyondemand.com/blog/roasted-cauliflower-mash
Eggwhite Scramble with Veggies
- Nonstick cooking spray
- 4 large egg whites (¾ cup)
- 3 oz Crimini mushrooms cleaned and sliced into quarters
- Handful of cherry tomatoes sliced into thirds
- 1 Tbsp nutritional yeast as cheese substitute
- Sea salt and ground black pepper to taste (optional)
- fresh basil leaves chopped (for garnish; optional)
- Heat medium nonstick skillet, lightly coated with spray, over medium-low heat.
- Add egg whites; cook, stirring constantly, for 3 to 4 minutes, or until almost set.
- Add veggies and basil; cook until set.
- Garnish with basil if desired.
Adapted from https://www.beachbodyondemand.com/blog/recipes