All posts by Sam

Dairy-Free, Roasted Vegetables, Side, Spring, Weeknight Dinner

Roasted Brussels Sprouts and Shallots

This is an excellent way to make roasted Brussels sprouts. The added lemon juice and Worcestershire sauce gives them much-needed tang. They even save better than average because of that extra flavor.

Print Recipe

Roasted Brussels Sprouts and Shallots

Prep Time15 minutes
Cook Time25 minutes
Total Time40 minutes
Course: Side Dish
Cuisine: Vegetarian
Keyword: Roasted Vegetables
Servings: 3 servings
Calories: 241kcal

Ingredients

  • 2 lbs Brussels sprouts trimmed and sliced ¼" thick
  • 3 medium shallots sliced ¼" thick
  • 1 tbsp olive oil
  • ½ tsp kosher salt
  • 8 thyme sprigs
  • 2 cloves garlic minced
  • 1 tbsp Worcestershire sauce vegetarian
  • ½ tbsp fresh lemon juice
  • Grated Parmesan optional

Instructions

  • Pre-heat oven to 450°F while you prepare the sprouts. Toss the brussels sprouts, shallots, olive oil and salt in a large bowl. Divide sprouts between two baking sheets and spread into a thin layer. Top with thyme sprigs.
  • Roast for about 20 to 25 minutes, stirring after 10 minutes, until brussels sprouts and shallots are tender, golden and lightly charred in spots.
  • While that roasts, mix together garlic, Worcestershire and lemon juice in a small bowl.
  • As soon as you remove the sprouts from the oven, drizzle with the dressing and toss a bit to combine. Serve and top with grated Parmesan, if using.

Nutrition

Calories: 241kcal | Carbohydrates: 34g | Protein: 15g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 8mg | Sodium: 667mg | Potassium: 1344mg | Fiber: 13g | Sugar: 9g | Vitamin A: 2494IU | Vitamin C: 266mg | Calcium: 262mg | Iron: 5mg
Nutrition Facts
Roasted Brussels Sprouts and Shallots
Amount Per Serving
Calories 241 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 2g13%
Cholesterol 8mg3%
Sodium 667mg29%
Potassium 1344mg38%
Carbohydrates 34g11%
Fiber 13g54%
Sugar 9g10%
Protein 15g30%
Vitamin A 2494IU50%
Vitamin C 266mg322%
Calcium 262mg26%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Dessert

Fruit-Forward Frozen Treat

This isn’t ice cream. Some people call it (or variations of it) “nice cream” but I am too ambivalent about that term to use it as the title. My main problem is that it replaces the word “ice”, which is the one word of the phrase that is still true – there is ice in there. There is no cream, or at least there may not be any cream. Also, “nice cream” may be someone’s intellectual property.

There are many variations here. I am going to include the basic recipe and then variations below that. The variations would change the nutritional profile, but generally the bananas or other fresh fruit are going to provide the primary source of calories and nutrients.

Print Recipe

Fruit-Forward Frozen Treat

So good it doesn't need added sugar
Prep Time10 minutes
Cook Time0 minutes
Total Time10 minutes
Course: Dessert
Cuisine: American
Keyword: Substitutes
Servings: 6 servings
Calories: 88kcal

Equipment

  • Food processor or high-speed blender

Ingredients

  • 3 large bananas peeled, sliced and frozen
  • ½ cup strawberries cubed and frozen
  • ½ cup mango peeled, cubed and frozen
  • ½ cup yogurt
  • ¼ cup flax milk

Instructions

  • Peel the bananes and slice into 1"-thick slices. Add to a bag or container and place in the freezer until they are fully frozen, at least 6 hours or up to a few days. Also prepare the other fruit. In this standard recipe of strawberries and mangos, I am assuming they are already cleaned, cubed and frozen.
  • Add all frozen fruit to a large food processor or a high-speed blender.

Notes

Variations
  • Chocolate tahini: 3 frozen bananas, ½ cup yogurt, ¼ cup flax milk, 2 tbsp tahini, 3 tbsp cocoa, 1 tbsp maple syrup, 1 tsp vanilla extract, 1 pinch salt
  • Peanut butter and chocolate: 3 frozen bananas, ½ cup yogurt, ¼ cup flax milk, 2 tbsp peanut butter, 3 tbsp cocoa powder

Nutrition

Calories: 88kcal | Carbohydrates: 20g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 16mg | Potassium: 321mg | Fiber: 2g | Sugar: 12g | Vitamin A: 234IU | Vitamin C: 18mg | Calcium: 44mg | Iron: 1mg
Nutrition Facts
Fruit-Forward Frozen Treat
Amount Per Serving
Calories 88 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Cholesterol 3mg1%
Sodium 16mg1%
Potassium 321mg9%
Carbohydrates 20g7%
Fiber 2g8%
Sugar 12g13%
Protein 2g4%
Vitamin A 234IU5%
Vitamin C 18mg22%
Calcium 44mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Breakfast

Breakfast Naan

Excellent way to use leftover naan and yuba bacon! A delicious second-day meal to follow up the naan and sausages.

You can reduce the calories and fat if you make simpler scrambled eggs, without the 4 tbsp of butter. Or even reduce the eggs to just 1 egg per serving. But really, why would you do that? This is decadent!

Print Recipe

Breakfast Naan

For when you just have too much naan, if that's even a thing
Prep Time5 minutes
Cook Time5 minutes
Course: Breakfast
Cuisine: Vegetarian
Servings: 2 servings
Calories: 762kcal

Ingredients

Instructions

  • Prepare all of the ingredients. Warm the naan and bacon.
  • Place the naan on a place and top with bacon, eggs and cheddar cheese. Add the optional hot sauce and green chilies. Serve.

Nutrition

Calories: 762kcal | Carbohydrates: 50g | Protein: 31g | Fat: 49g | Saturated Fat: 28g | Trans Fat: 2g | Cholesterol: 478mg | Sodium: 1412mg | Potassium: 258mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1699IU | Vitamin C: 3mg | Calcium: 361mg | Iron: 5mg
Nutrition Facts
Breakfast Naan
Amount Per Serving
Calories 762 Calories from Fat 441
% Daily Value*
Fat 49g75%
Saturated Fat 28g175%
Trans Fat 2g
Cholesterol 478mg159%
Sodium 1412mg61%
Potassium 258mg7%
Carbohydrates 50g17%
Fiber 4g17%
Sugar 6g7%
Protein 31g62%
Vitamin A 1699IU34%
Vitamin C 3mg4%
Calcium 361mg36%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Basics, Breakfast, Dairy-Free

Creamy Scrambled Eggs

Print Recipe

Creamy Scrambled Eggs

Prep Time10 minutes
Cook Time5 minutes
Total Time15 minutes
Course: Breakfast
Cuisine: American, Vegetarian
Keyword: Basics
Servings: 2 servings
Calories: 351kcal

Ingredients

  • 2 tsp cornstarch
  • 4 tbsp unsalted butter cold, cut into ¼" cubes
  • 4 large eggs
  • ⅕ tsp salt

Instructions

  • In a medium bowl, whisk together 2 tsp cornstarch with 1.5 tbsp water until there are no lumps. Add half the butter cubes to the mixture. Add eggs and salt. Whisk until the eggs are well-beaten. (Yes, the butter cubes will remain.)
  • The rest goes very quickly, so prepare your plates next to the stove. Heat 1 tbsp water in a large skillet over medium-high. Swirl with a spatula gently until the water evaporates. As soon as the water is all-but gone, add the remaining 2 tbsp butter and push around with the spatula for just a few seconds until the better is almost entirely melted but not brown.
  • Add the egg mixture and cook, pushing and folding the eggs with the spatula. Do this until they are just less cooked than you like them, which usually takes about 1-2 minutes depending on how you like eggs, and then transfer them to a plate. Faster stirring leads to finer, softer chunks, while a slower stir will result in larger, fluffier curds.

Nutrition

Calories: 351kcal | Carbohydrates: 3g | Protein: 13g | Fat: 32g | Saturated Fat: 18g | Trans Fat: 1g | Cholesterol: 432mg | Sodium: 378mg | Potassium: 145mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1240IU | Calcium: 63mg | Iron: 2mg
Nutrition Facts
Creamy Scrambled Eggs
Amount Per Serving
Calories 351 Calories from Fat 288
% Daily Value*
Fat 32g49%
Saturated Fat 18g113%
Trans Fat 1g
Cholesterol 432mg144%
Sodium 378mg16%
Potassium 145mg4%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 13g26%
Vitamin A 1240IU25%
Calcium 63mg6%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Fall, Great Leftovers, Rotation, Seasons, Spring, Summer, Weeknight Dinner, Winter

Naan & Sausages

This is inspired by Short Leash, which is the first place I saw that put sausages in naan and filled them with delicious toppings.

Print Recipe

Naan & Sausages

Relatively easy and simple, if you already have naan, beans and yuba bacon
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Dinner, Lunch
Cuisine: American, Vegetarian
Keyword: Simple
Servings: 2 servings
Calories: 864kcal

Ingredients

  • 1 cup pinto beans
  • 4 pieces naan
  • 4 vegetarian sausages Beyond Meat "Brat Original"
  • 4 tbsp green chilies
  • 1 tbsp canola oil
  • 2 yellow onions
  • 1 jalapenos
  • 8 pieces yuba bacon optional

Instructions

Prep

  • These do not count towards the total time for this meal, because hopefully you are cooking this part of a larger meal plan. Make sure you have naan, pinto beans (or other bean that holds it shape) and yuba bacon (if using).
    1 cup pinto beans, 4 pieces naan, 8 pieces yuba bacon

Cooking and Assembly

  • To a large skillet or sauté pan, add the 1 tbsp canola oil and heat over medium. Then add the yellow onions and jalapenos and fry until they develop some color and are well-softened.
    1 tbsp canola oil, 2 yellow onions, 1 jalapenos
  • Remove the onion mix while preserving the oil in the pan as much as possible. Once removed, add the sausages. Cover and cook for a few minutes. Remove the cover and turn. Adjust heat. You want the sides to develop some light color over 5 minutes per side. Continue to rotate and adjust heat so they sausages crisp up and cook. Check internal temperature so it reaches at least 165°F.
    4 vegetarian sausages
  • Assemble by placing each naan on a plate and topping with the sausage, ¼ cup of beans, 1 tbsp or so of green chilies, and some of the cooked jalapenos and onions. You can add a small amount of mayonaise or a light mustard. A little cheese would be fine too.
    4 pieces naan, 8 pieces yuba bacon, 4 tbsp green chilies

Notes

Makes 2 very hefty servings; nutrition assumes inclusion of Yuba bacon.

Nutrition

Calories: 864kcal | Carbohydrates: 127g | Protein: 42g | Fat: 22g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 6g | Trans Fat: 3g | Cholesterol: 6mg | Sodium: 2404mg | Potassium: 805mg | Fiber: 17g | Sugar: 17g | Vitamin A: 337IU | Vitamin C: 27mg | Calcium: 229mg | Iron: 9mg
Nutrition Facts
Naan & Sausages
Amount Per Serving
Calories 864 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 4g25%
Trans Fat 3g
Polyunsaturated Fat 5g
Monounsaturated Fat 6g
Cholesterol 6mg2%
Sodium 2404mg105%
Potassium 805mg23%
Carbohydrates 127g42%
Fiber 17g71%
Sugar 17g19%
Protein 42g84%
Vitamin A 337IU7%
Vitamin C 27mg33%
Calcium 229mg23%
Iron 9mg50%
* Percent Daily Values are based on a 2000 calorie diet.
Basics, Dry Beans, Pressure Cooker

Pressure Cooker Dry Bean Recipe

Print Recipe

Basic Bean Recipe

This recipe assumes you're using a Instant Pot. It is only a minor difference to instead use a stovetop pressure cooker; just use a timer and assume high pressure (except when low pressure is mentioned).
Prep Time5 minutes
Cook Time1 hour
Soak Time6 hours
Total Time7 hours 5 minutes

Equipment

  • Pressure cooker
  • Spice bag

Ingredients

  • ¾ cup dry beans
  • 1 piece kombu about 4 square inches, which could be a 1” piece if it’s wide, or a 4” piece if it’s skinny – place in a spice bag to make it easy

Bean spices (options; place in spice bag, usually)

  • 1 Bay leaf I put one in nearly pot of beans
  • ½ tsp Peppercorns
  • ¼ tsp Red pepper flakes up to 1 tsp or so, great addition to make the beans spicy to their core
  • ⅓ tsp Oregano
  • Other potential herbs: rosemary, sage, and thyme
  • 1 clove garlic or about ½ tsp granulated / powder
  • ¼ onion or shallots
  • 1-2 stalks carrots and celery these are particularly good additions if you plan on using the bean cooking water as the base of the rest of the dish.

Instructions

  • I recommend pre-soaking. Rinse the beans and remove any broken pieces. (You can leave in broken pieces if you are making a mashed-bean recipe.) Add to a medium mixing bowl along with about 1 quart water and 2 tsp salt. Mix well. Set aside for 4-8 hours, covered to make sure nothing gets into the soaking beans.
  • If you pre-soaked, drain the beans well before moving to the next step. If you did not pre-soak, measure and rinse the beans well before proceeding.
  • Place the beans in the inner pot of the Instant Pot. Cover with about 1” water – I think this is usually about 1 quart water, but it’s not more than 2 quarts for this few of beans. You don’t want too much water. Add your bean spices (from above options), either in a spice bag (or wrapped in cheesecloth) or into the pot directly. Secure the lid.
  • Set the desired pressure-cooking time and bring to pressure. See below for times.
  • Once the machine has stopped the pressure cycle, I would recommend canceling the “Keep Warm” function (if applicable). Allow pressure to release naturally. I think this is the most critical part for soft, well-cooked, but unbroken beans. You should, however, not let this go longer than 25 minutes if you want whole beans as letting the pressure stay elevated (and therefore the water to stay above-boiling) may overcook the beans.
  • If beans are not fully soft, you can bring to pressure again for 1-2 minutes and then release pressure manually and that should finish them off. If they seem to need a lot more time, try cooking for an additional 5 minutes and then releasing pressure after 10 minutes.
Dairy-Free, Dry Beans, Fall, Great Leftovers, Pressure Cooker, Rotation, Seasons, Spring, Summer, Weeknight Dinner, Winter

Burrito Bowls

It’s a bit of a cliche, but it’s also an excellent way to use the remainders of a giant pot of black beans you may have cooked for another meal. In fact, double up black beans for any meal and save half for these burrito bowls a few days later. They’re quick and low-heat too, if you already made the black beans.

Print Recipe

Burrito Bowls

Prep Time1 hour 30 minutes
Total Time1 hour 30 minutes
Course: Dinner, Lunch
Cuisine: Vegetarian
Keyword: Dry Beans
Servings: 8 servings
Calories: 572kcal

Equipment

  • Pressure cooker (for dry beans, optional)

Ingredients

Instructions

  • Prepare all of the ingredients and then assemble the dish.

Nutrition

Calories: 572kcal | Carbohydrates: 62g | Protein: 22g | Fat: 28g | Saturated Fat: 8g | Cholesterol: 25mg | Sodium: 874mg | Potassium: 915mg | Fiber: 14g | Sugar: 6g | Vitamin A: 908IU | Vitamin C: 27mg | Calcium: 229mg | Iron: 6mg
Nutrition Facts
Burrito Bowls
Amount Per Serving
Calories 572 Calories from Fat 252
% Daily Value*
Fat 28g43%
Saturated Fat 8g50%
Cholesterol 25mg8%
Sodium 874mg38%
Potassium 915mg26%
Carbohydrates 62g21%
Fiber 14g58%
Sugar 6g7%
Protein 22g44%
Vitamin A 908IU18%
Vitamin C 27mg33%
Calcium 229mg23%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.
Dairy-Free, Side

Red Onion Quick Pickles

Print Recipe

Red Onion Quick Pickles

A quick way to add flavor and crunch to a meal
Prep Time10 minutes
Pickling Time30 minutes
Total Time40 minutes
Course: Side Dish
Cuisine: Mexican
Keyword: Garnish
Servings: 6 servings
Calories: 10kcal

Ingredients

  • 1 red onion thinly sliced
  • ¼ cup white vinegar
  • 1 tbsp lime juice
  • ½ tsp salt
  • 1 tsp epazote (Mexican Oregano) optional

Instructions

  • If using the epazote, briefly toast in a dry skillet. Set aside.
  • Start a kettle of boiling water. In a large, heat-proof bowl, add the thinly sliced red onion. Pour enough of the boiling water to cover the red onions. Allow to set for about 60 seconds. Drain the red onions and add the remaining ingredients (including epazote, if using) to the bowl and mix well. Allow to marinate for about 30 minutes.
  • Use immediately and store the remaining onions in some (if not all) of the juice.

Nutrition

Calories: 10kcal | Carbohydrates: 2g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 195mg | Potassium: 30mg | Fiber: 1g | Sugar: 1g | Vitamin A: 2IU | Vitamin C: 2mg | Calcium: 5mg | Iron: 1mg
Nutrition Facts
Red Onion Quick Pickles
Amount Per Serving
Calories 10 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 195mg8%
Potassium 30mg1%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin A 2IU0%
Vitamin C 2mg2%
Calcium 5mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Dairy-Free, Side

Cilantro Lime Brown Rice

Print Recipe

Cilantro Lime Brown Rice

Great for Burrito Bowls
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Dinner, Side Dish
Cuisine: Mexican
Keyword: Rice
Servings: 8 servings
Calories: 145kcal

Ingredients

  • 3 cups water
  • ½ tbsp olive oil
  • 1 tbsp lime zest from 2 limes
  • 1 large bay leaf
  • 1½ cup brown rice medium or short-grain
  • ½ cup cilantro chopped
  • 2 tbsp lime juice from 1 lime
  • ½ tbsp lemon juice from 1 small lemon
  • ½ tsp salt

Instructions

  • Boil at least 3 cups of water in the kettle.
    3 cups water
  • Heat olive oil over medium heat in large sauce pot or Dutch oven. Add the lime zest, bay leaf and rinsed rice.
    ½ tbsp olive oil, 1 tbsp lime zest, 1 large bay leaf, 1½ cup brown rice
  • After the rice starts to crackle and smell aromatic, add 3 cups boiling water. Give everything a good stir and bring it to a boil again (if not already) before turning to just above low. Cover and let the rice cook completely undisturbed and covered for 30-35 minutes.
  • Turn off the heat and discard the bay leaf and fluff well. Add the cilantro, lime and lemon juice and salt and stir well to combine.
    ½ cup cilantro, 2 tbsp lime juice, ½ tbsp lemon juice, ½ tsp salt

Notes

Nutrition based on 8 servings

Nutrition

Calories: 145kcal | Carbohydrates: 29g | Protein: 3g | Fat: 2g | Saturated Fat: 1g | Sodium: 147mg | Potassium: 111mg | Fiber: 1g | Sugar: 1g | Vitamin A: 70IU | Vitamin C: 2mg | Calcium: 14mg | Iron: 1mg
Nutrition Facts
Cilantro Lime Brown Rice
Amount Per Serving
Calories 145 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Sodium 147mg6%
Potassium 111mg3%
Carbohydrates 29g10%
Fiber 1g4%
Sugar 1g1%
Protein 3g6%
Vitamin A 70IU1%
Vitamin C 2mg2%
Calcium 14mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Dairy-Free, Sauces

Cilantro Hemp Pesto

Print Recipe

Cilantro Hemp Pesto

Great for Burrito Bowls
Prep Time10 minutes
Total Time10 minutes
Course: Sauce
Cuisine: Mexican
Keyword: Sauces
Servings: 8 servings
Calories: 136kcal

Equipment

  • Food processor

Ingredients

  • 2 cups cilantro leaves with tender stems from about 2 small bunches
  • ½ cup shelled hemp seeds (hemp hearts)
  • 1 jalapeño
  • 2 clove garlic
  • ½ tsp salt
  • 2 tbsp lime juice
  • ¼ cup olive oil

Instructions

  • To the bowl of a full-size food processor, add everything except the oil (2 cups cilantro, ½ cup hemp seeds, 1 jalapeño, 2 cloves garlic and ½ tsp salt, 2 tbsp lime juice). Process until everything is finely chopped; pause to scrape down the bowl as necessary.
  • Slowly add the olive oil while still mixing, continuing until it is all well-combined and creamy.
  • Use immediately or store in an air-tight container.

Nutrition

Calories: 136kcal | Carbohydrates: 2g | Protein: 5g | Fat: 12g | Saturated Fat: 1g | Sodium: 148mg | Potassium: 33mg | Fiber: 1g | Sugar: 1g | Vitamin A: 355IU | Vitamin C: 5mg | Calcium: 22mg | Iron: 2mg
Nutrition Facts
Cilantro Hemp Pesto
Amount Per Serving
Calories 136 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 1g6%
Sodium 148mg6%
Potassium 33mg1%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 5g10%
Vitamin A 355IU7%
Vitamin C 5mg6%
Calcium 22mg2%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.