Tag Archives: Vegetarian

recipes you must try!


With all the running hobbling around I’ve been doing, I haven’t been getting creative in the kitchen, but that doesn’t mean I haven’ been cooking up a storm! I have made many recipes from blogs and the internet lately – some have been bland, some have been decent, and some have been superb. Here are my favorites, all of which I recommend that you try!

creamy cucumber walnut salad

this was ser i ous ly awesome! my favorite of all. 

recipe: serves 1

adapted from the healthy foodie

  • 1 medium cucumber
  • 1/3 cup plain Greek yogurt
  • 3 tbsp black walnuts, chopped
  • 1 tsp extra virgin olive oil (or walnut oil!)
  • 1 tbsp za’atar
  • salt and pepper to taste
  • 2 cups mache or other leafy greens

Directions – Dice the cucumber into bite size pieces and add to a large bowl. Add the greek yogurt and mix. Add the walnuts, za’atar, olive oil, salt, and pepper and mix. Add the mache or greens and mix. Enjoy! Serve with additional protein source, like chicken or hard boiled eggs.

If you like walnuts, you must try this salad. Up next is a paleo recipe that I made for dinner one night. The caramelized mushrooms and onions were incredible, I wish I had tripled that part of the recipe!

Paleo Mushroom Chicken Fricasse

Recipe: Serves 1 – Paleo, Low Carb, Gluten Free, Dairy Free

adapted from tgipaleo

  • 1 slice bacon, nitrate free
  • 1/2 cup sweet onion, diced
  • 1 cup mushrooms, diced
  • salt and pepper to taste
  • a shake of basil, oregano, and thyme
  • 1/2 tbsp tamari sauce
  • 1/4 cup coconut milk
  • 1 tbsp spicy mustard
  • 2 skin on chicken thighs

Directions – Add a pat of butter to a pan and place on the stove on medium high heat. Add the slice of bacon and cook until extremely crispy, then remove the bacon and set aside. Add the onions and let cook for a minute before adding the mushrooms. Once the mushrooms have softened, lay the chicken thighs in the pan. After 3-4 minutes, flip the chicken on the other side. Let cook for a couple minutes. Add the coconut milk, tamari, mustard, spices, and stir. Reduce the heat to medium, cover, and let everything simmer until the chicken is cooked through. Remove the lid and once the sauce has thickened to your liking, serve and enjoy.


My most hardcore paleo-eating friend taught me that you can eat the ends of chicken bones, since they are the softest. They are loaded with calcium and important proteins for healing. I think eating the soft portions of bones and making bone broths is speeding my fracture recovery! That red stuff you see in the photo above is bone marrow.

This next recipe is originally from the magazine Clean Eating, but I found it via the blog The Candid RD. I didnt make the spinach portion of the recipe. Instead, I opted to use my abundance of zucchini and simply sauteed it in a pan with a bit of butter, dijon mustard, and maple syrup.

Maple Dijon Cod


Call me cray but I think this photo is so pretty. Look at how the sun reflects of the mustard seeds!

I hadn’ t eaten white fish in so long. This hit the spot.

And finally, a gluten free cookie recipe for dessert!

Honey-Vanilla Tahini Cookies

Recipe: Makes 12 cookies – Gluten Free

adapted from everybody likes sandwiches

  • 1 1/4 cup oat flour (you can just grind gluten free, rolled oats in a blender)
  • 1 tbsp flax
  • 1/2 tsp baking powder
  • 1/2 cup unsalted butter, softened
  • 1/2 cup sugar
  • 1/2 cup well stirred tahini
  • 1 tbsp honey
  • 1/2 tbsp vanilla

Directions – Preheat the oven to 350. In a medium sized bowl, mix together the flour, flax, and baking powder. In another large bowl, beat together the butter, sugar, tahini, vanilla, and honey. Slowly add and mix in the flour mixture to the wet mixture. Refrigerate the dough until cool. Spoon dough into 12 cookie balls on a nonstick baking sheet. Bake for ~15 minutes. 

Anyone who appreciates tahini, will definitely love these cookies!






Lessons learned in Nugget

Yesterday, I had a work from noon to 4pm at the Nugget here in Davis. I was sampling out a new Dreyer’s product – milkshakes and smoothies!

I, of course, tried them before handing them out to people (the chocolate and banana-strawberry were pretty good) and read all the ingredients and nutrition facts. The fruit smoothies are fat free and the chocolate and other ice cream flavors are all low fat. So, although relatively low in calories for ice cream, they have quite a bit of sugar in them. Over the course of 4 hours…

I gave samples to about 350 people

Only 3 people did not like the smoothies

Around 5 people read the nutrition facts or ingredients

1 person said they couldn’t have dairy

3 people said they were diabetic

and 1 of the 3 diabetics said this:

“These are fat free? Oh, I’m a diabetic, you see. I have to watch carbs. Not sugar, but carbs.”

First of all, sugar is carbs. Second of all, sugar is the number one thing diabetics need to watch out for, far moreso than carbohydrate content. And third of all, what doctor told you that?!

Obviously, I didn’t say any of those things. I nodded. It scares me how little the average American knows about basic diet and nutrition. And this woman can not even be considered your “average” American. She was shopping at Nugget, which is a very expensive specialty grocery store, so she likely has an above-average income. She was an adult woman, maybe in her late 50’s, dressed well, and living in northern California, one of the most health conscious places in the US of A. As a diagnosed diabetic, she has certainly been to the doctor at least a few times – and they clearly didn’t give her proper information about what diabetes is and how to treat it (besides with drugs). By definition, diabetes is lack of ability to control blood SUGAR.

I’ll end this rant here, but America has got to step it up. Our future is looking a bit…. bleak sick.

The weather in Davis has made a rapid transition to fall. It is getting a bit chilly and I have been craving oatmeal and soups lately. I wanted to make a peanut based soup and include the kale I recently got at Trader Joes (!). This soup can be made paleo, vegan or vegetarian really easily!

African peanut soup with kale

Recipe: Makes 2 large servings

3 1/2 cups veggie broth

1/2 cup peanut flour

1-2 tbsp peanut butter

1/4 cup half and half (or to veganize, another tbsp peanut butter)

2 tbsp curry powder

4 cups kale, shredded

1 cup summer squash, chopped

1/3 cup onion, chopped

1/2  lb beef (chicken or tofu or beans would work too, but beef goes really well with peanut)

The spices are to taste, they are listed in order of most to least used:

garlic salt, a couple shakes


cinnamon,  1 shake




Directions – Cook the beef on the stove top until just cooked through. Remove from heat and set aside. Chop the vegetables and set aside. Pour the broth into a large pot and bring to a boil. Add the peanut flour and peanut butter and stir. Add the vegetables and bring to a boil. Reduce the heat to a simmer. Add the spices. Stir occasionally. Once the veggies are soft, add the meat and stir. Add the half and half and stir. Serve immediately!

BTW – There is over 100 grams of protein in this soup…… ;)


Peanuts * a great source of manganese, Vitamin E, tryptophan (calming!), niacin, folate, and copper! Peanuts also contain lots of healthy monounsaturated fats and antioxidants! They have been linked to a reduced risk of cardiovascular disease and have been shown to significantly lower your chances of getting colorectal cancer.

Kale * Extremely high levels of vitamins K, A, and C! Also has manganese, calcium, fiber, and antioxidants.

Onions * contain anti-aging antioxidants phenolics and flavonoids. A study by Dr. Liu showed that pungent and Western yellow onions protected the most against colon cancer, while pungent yellow, Western yellow, and shallots protected the most against liver cancer.

Lean beef *  An excellent source of iron, B vitamins, zinc, selenium, phosphorous, and of course protein. Don’t be scared of beef’s fat content! Check out my post on saturated fats here.

Curry powder * reduces inflammation, contains antioxidants that fight cancer, and can help improve memory!

Detox: Day 2. Bring on the caffeine headaches.

Alright, so Day 2 was quite a bit harder than Day 1. I have had caffeine withdrawal headaches all day. I bought a decaf coffee while studying, thinking that some hidden caffeine would ease my throbbing skull, but alas, Mishka’s decaf is actually…. decaffeinated.

Because of my head, I nixed working out today. Which is fine. I utilized the extra time by studying an obscene amount for my midterm on Friday. I pretty much just studied, went to class, studied more, and sipped cucumber coolers and tea all day long. The cucumber coolers are delicious and so easy to make! They are perfect for people who find water too boring. [First world problems.]

Cucumber Coolers

Recipe: Makes 1 pitcher

1 pitcher water

1/2 large cucumber

1/4 cup fresh mint, shredded

2 tbsp lemon juice


optional: stevia (I didn’t use any because I didn’t want it to be sweet, but you definitely could.)

Directions – Pour some of the water, about a pint, into a blender with the cucumber. Pulse until the cucumber is chunky. Do not over-blend! Pour the cucumber water into a pitcher with the rest of the water. Add the fresh mint and lemon juice and stir. Add ice until the pitcher is filled. Serve well chilled!

Mini meal # 1: 

Another superfood smoothie! This time with frozen strawberries and bananas and topped with almonds. Still not that good.

Mini meal # 2: 

a slice of grain free banana bread (recipe soon)

Mini meal # 3: 

Kale and carrot salad with honey sesame dressing again! I was going to make a different dressing, but the tahini/coconut butter/honey combo is really bomb.

Mini meal # 4:

I know this is weird, but I was on the go and simply heated up a frozen salmon burger. No photos please.

Meal # 5: 

I know I have made vegan cheeze sauce before, but this recipe is different and so, so good! I urge you to try it! It doesn’t have that southwestern kick that the other one does. This is more rich and creamy and remniscent of alfredo. Its also high in protein and B vitamins! For a sauce that is..

BBQ salmon with cheezy alfredo broccoli, cauliflower & bulgur

not missing dairy one bit

Recipe: Serves 1

1 cup broccoli, steamed

1/2 cup cauliflower, steamed

1/2 cup bulgur, cooked

Directions – Make the cheeze sauce and bake the salmon (directions below). To easy steam, place the raw vegetables into a microwave safe bowl with 2 tbsp water. Cover with another bowl or plate and microwave for 90 seconds. Remove and drain (or drink the green water for lots of vitamins!)  In a bowl, combine the broc, cauli, and bulgur. Add the cheeze sauce and mix well. Scoop onto a plate with the salmon. Enjoy!

For the creamy cheeze sauce – 

1/4 cup white beans, cooked

1 1/2 tbsp tahini

1 tbsp nutritional yeast

tsp lemon juice

tsp white balsamic vinegar

tsp mustard

garlic powder


drizzle of honey (do not leave this out!)

Directions – Mash the beans until a homogenous mush. Add the rest of the ingredients and mix vigorously until smooth.

For the salmon –

4 oz salmon filet

drizzle BBQ sauce

Directions – Preheat the oven to 425. Slather a thin layer of BBQ sauce over the salmon. Bake for 12-14 minutes.

And that was…

People, parmesan & pole dancing

Monday was a strange day. It started off normally, with obscene amounts of coffee, blog & Al Jazeera reading, and a track workout.

Sprint & Bleachers Track Workout

10 minute warm up jog (to track)

100 meter sprint

~150 meter slow jog (to bleachers)

1 set of bleachers, sprinting up the stairs

~150 meter slow jog (back to sprint starting point)

repeat 3x more

10 minute cool down jog

Then, I cleaned up and changed for class. I put on a leotard with a tiger on the front, high waisted corduroy shorts, oxfords, a Hello Kitty ring, and a gold whistle necklace. Weird? Yes. But I loved it.

When I got out of lecture, there was a note tucked into the spokes of my bike wheel. Apparently someone else liked my outfit too…

I continued on with my day with a goofy grin on my face and Right Thing To Do stuck in my head. I needed to go to the Co-Op to pick up some gluten free pasta for the dinner I was going to cook for my friend Sara. So, I went home and put a leash on Nina for a walk to the Co-op. On our way there, a girl was driving towards us and she slowed down right next to me, gave me the up and down, and burst out laughing. Guess she’s not into tigers?

I spent the rest of the walk thinking about the completely opposite reactions I had gotten to the same clothes. Basically, you should do, say, and feel what you want, because no matter what, some people are going to hate it and some people are going to love it. Its been said over and over again, but it’s so important to remember to stay true to yourself. That way, the people that like you – really like YOU – and not some facade you have created for others. It’s almost fun being a little freakazoid, because the people that are drawn to you are clearly unique and probably a hell of a lot of fun! I want to surround myself with people who are down to look stupid, don’t care what others think, and are too busy trying new things and having a blast to judge others.

Anywho, I picked up the pasta and then walked on over to our old house to pick some of the veggies I started growing a few months before we moved. There were so many luscious baby tomatoes! Look how gorgeous:

On our way back home, I received this text message….

No matter how many articles you have read about the degradation of feminism, you really cannot turn down a pole dancing class when you are wearing a tiger-print leotard. Especially when you get called out on being a self-proclaimed Yes Woman.

With pole dancing in my future, I decided to keep dinner fairly light. It was gluten free, vegetarian (both for Sara!), and UTTERLY DELICIOUS.

Gluten free pasta and summer vegetables tossed in walnut basil pesto

Recipe: Serves 2, plus extra pesto

For the basil walnut pesto –  I based it off of this recipe!

1 1/3 cups fresh basil, packed

1/2 cup walnuts

1/4 cup olive oil

1 large clove garlic

1/3 cup grated parmesan

1/3 tsp salt

Directions – Combine all in a food processor or a Vita mix and blend until just slightly chunky.

the pesto is so good I seriously wanted to rub it all over myself

For the pasta –

2 cups zucchini, chopped (do not include the stringy/seedy innermost portion)

1/2 cup yellow onion, chopped

1 tbsp butter

1 1/2 cups brown rice pasta, cooked

handful cherry tomatoes


Directions – 1. Melt the butter in a pan on the stove on medium low heat. Saute the zucchini and onion until lightly browned. Remove from heat. 2. Boil the pasta until soft to your liking, drain, and combine with the vegetables. 3. Add the tomatoes and about 1/4 cup pesto. 4. Toss to combine. Divide between two bowls. Give each a shake of salt. Enjoy!

Note: This would be AWESOME with grilled chicken or white fish.

Sara and I, post feast

After dinner, I went to the class with two friends and laughed until my sides hurt. I am definitely not a natural pole dancer.

And I am okay with that.

the most obnoxious vegetable

Every year, summer rolls around and zucchini and squash take over the town. They are hawked at the farmers market as the vendors desperately try to get rid of their endless supply before it can rot, they are displayed  front and center at every super market with signs screaming sale, and they weezle their way into practically every seasonal recipe.

Thus, I get annoyed with zucchini and especially summer squash.

Like everyone else, I had a massive zucchini that I didn’t want to just waste and throw away, so I set out on a mission to make it taste delicious. I wanted that damn mutantly-huge zucchini to taste so good that I would forget it was 99% water and 1% cellulose. And did I succeed? Why yes. Yes, I did.

zucchini salad with fresh herbs and feta cheese

who are you and why do you taste so good? 

Recipe: Makes 3-4 servings

1 large zucchini

3 sprigs parsley, chopped

1 tsp dill

1 tsp lemon zest

1/2 tbsp lemon juice

1 tbsp extra virgin olive oil

dash cumin

salt and pepper, to taste

1/2 cup feta cheese, crumbled

Directions – Chop the zucchini into cubes. Finely chop the parsley and dill (or you can use dried dill). Toss the zucchini with the parsley, dill, lemon zest, lemon juice, oil, cumin, salt, and pepper. Fold in feta cheese and enjoy!

simple and delicious


Zucchini * this veggie is high in vitamin C, folic acid, niacin, potassium, and beta caroteen! It is also high in fiber and eerily low in calories

Dill * aids in digestion, is a relaxant, can help ease insomnia, and contains the antioxidants monoterpenes, which protect against cancer!

Lemon * a great source of vitamin C. Lemons are also said to help aid in digestion by stimulating the secretion and activation of certain enzymes!

My all time favorite go to snack..

I’ve been bad. I’ve been keeping a secret from you.

Or more, withholding one of my favorite recipes of all time.

The recipe is for nut bars that are out of this world delicious and incredibly nutritious.

They are high (healthy) fat, high fiber, gluten free, low carb, suga free, and the portion size is awesome.

The inspiration came from my obsession with Kind Bars. Unfortunately, my wallet is not so obsessed with them. The tanned hide actually cringes as I remove a 10 dollar bill for a measly 5 bars.

My favorite flavor is the Almond Walnut Macadamia protein plus bar. It has hints of vanilla and extra protein. May I present…

Positively Nutty Bars!

Recipe: Makes ~5 bars

1/4 cup cashews, roasted

1/4 cup peanuts, roasted

3 tbsp almond flour

1 tbsp pecans, chopped

3 tbsp puffed kamut

2 tbsp ground flax

1 tbsp shredded coconut

1 tsp sunflower seeds

1 tsp wheat germ (sub flax to keep them gluten free)

dash salt

Wet ingredients – 

2 egg whites

1 tbsp tahini

30 drops NuNaturals vanilla stevia, or to taste

optional: 1/8 tsp vanilla bean scrapings

About substitutions: Obviously there are a lot of ingredients, but that is because I wanted them to have a bit of everything, not out of necessity. Feel free to sub in and out different types of nuts for endless flavor combinations. If you don’t have stevia, you can use a bit of honey or maple syrup and a few drops of vanilla extract. If you don’t have almond flour, you can make it in the blender or food processor, or just use whole or chopped almonds. Substitutions should be okay as long as when you add the wet ingredients it can all be held together and is not too dry and not too wet. You want to be able to spread it in a baking sheet.

Directions: Preheat the oven to 375 degrees. Combine the dry ingredients in a bowl and mix. Combine the wet ingredients in another bowl and mix until homogenous. Pour the wet into the dry and mix until combined. Spread into a greased baking sheet (that has walls) so that the batter is about as thick as your finger nail. Bake for  7-8 minutes. Let cool and slice and enjoy! Store in the fridge or freezer.

look at the chunks of nuts, all weaved into a blanket of protein and fiber ;)


Pecans * contains vitamin E, calcium, magnesium, potassium, zinc, protein and fiber! The fat in pecans is 90% monounsaturated and 70% monounsaturated (the good kind). Vitamin E is a potent antioxidant. Studies have shown that pecans can lower cholesterol and thus are heart healthy! They also have been linked to reduced risk of breast cancer and weight loss.

Peanuts * a great source of manganese, Vitamin E, tryptophan (calming!), niacin, folate, and copper! Peanuts also contain lots of healthy monounsaturated fats and antioxidants! They have been linked to a reduced risk of cardiovascular disease and have been shown to significantly lower your chances of getting colorectal cancer.

Almond flour * by subbing almond flour for regular flour, you are getting more healthy fats and less carbs in your bars. These are monounsaturated fats, which raise HDL (good cholesterol) levels and lower LDL (bad cholesterol) levels! Almonds also have fiber, manganese, vitamin E (another antioxidant), tryptophan, copper, B2 and phosphorous!

Cashews * may help prevent gall stones and are a prime source of copper, tryptophan, magnesium, and phosphorous. Low copper intake can lead to anemia, osteoporosis, elevated LDL cholesterol (bad), and join problems. Inadequate magnesium can lead to muscle cramps (the kind that wake you up at night in agony), headaches, high blood pressure, and fatigue. While obviously high in fat, most of it is monounsaturated and may help lower triglyceride levels and reduce risk of cardiovascular disease.

Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.

Kamut puffs * a gluten free grain that has calcium, riboflavin, thiamin, niacin and iron!

In summary, make these bars!

Fit for a queen, a traditional English tea sandwich!

Happy Friday! The midterm didn’t go as well as I had hoped, but not bad either. It was one of those tests where the questions and answers are infuriatingly ambiguous. Nina is cute as ever, but Im still having problems with her. She doesn’t like me! It makes me so sad! Im hoping that over time and with a few new tactics she will come around.

I haven’t talked about working out on the blog in ages but as an update, I have been typically lifting weights 2-3 times a week and running on other days. I have forgone long cardio sessions in favor of higher intensity intervals. Since it is cold outside, its all been on the treadmill. Which stinks. It would be better if I had some new music – so your suggestions are welcome! I am pretty happy that I have finally overcome my fear of the squat rack. It has taken my workouts to a new level! Before, I had to use the barbells that had set amounts of weight on them, so my upper body strength limited how heavy I could squat (because you have to swing it up onto your shoulders yourself). I avoided the rack because thats where all the dudes in the gym tend to congregate.. I have found that it is helpful to have good form to decrease self consciousness!

Anywho,  I have been meaning to recreate a sandwich from this tea place in Austin and I finally did it yesterday. The edamame spread is the point of the recipe – it can be used as a dip or spread on just about anything! It’s tasty and high protein :) my fave.

Traditional tea sandwich with a lemon-garlic edamame spread

not that pretty, but I was hangry!

Recipe: Makes 4 servings of spread and 1 sandwich

2 cups edamame, cooked

1/4 cup cottage cheese (you can leave it out, or sub in cream cheese or maybe greek yogurt!)

6 garlic cloves, roasted (roasting is optional if you are time crunched)

juice of 2 small lemons

fresh ground pepper

sea salt


2 slices whole grain bread

cucumber slices

scallions, sliced

Directions – Combine all the ingredients in a blender and blend until smooth! Take two pieces of bread, untoasted, and trim away the crusts (if you want it to be a traditional tea sandwich). Spread on a thick layer of edamame spread. Top with scallions and sliced cucumbers and enjoy!


Edamame * an awesome vegetarian source of protein with 10 grams per half cup! Also a good source of calcium, vitamin K, folate, and fiber, which can aid in lowering cholesterol levels and keep you full for longer.  However, soy should be eaten in moderation due to its phyotoestrogen content.

Garlic * packed with antioxidants that fight aging, cancer, and heart disease! Garlic can lower blood pressure and cholesterol levels and eliminate free radicals (which cause cellular damage). It is also used to treat asthma and yeast infections.

Lemon * a great source of vitamin C. Lemons are also said to help balance the bodies PH and put it into a more alkaline state.