protein

Dinner, Lunch, Recipes, Vegetarian

Quinoa Crusted Tempeh

My favorite protein at the moment is tempeh (tem-pay) and of course my whole-grain obsession of the century is quinoa (keen-wa)! Breaded and crispy foods are so yummy, but usually not very healthy. I typically eat my tempeh plain and grilled or in stir-frys so I decided it was time for a change. Since my obsession with quinoa is still going strong, I wanted to try “breading” my tempeh with it! It turned out so delicious and I loved the texture it gave. This meal turned out to be the ultimate protein power plate with 32 grams of protein! I can’t wait to add a boost of quinoa protein crust to my tofu next time!



Quinoa Crusted Tempeh
serves 1

4oz tempeh
1/4 cup uncooked quinoa (any color will work, I used tri-colored)
1 Tbsp olive oil
1 egg
1/4 tsp salt
1/4 tsp ground cumin
1/4 tsp lemon pepper
1/4 tsp paprika
1/4 tsp garlic powder
2 cups field greens
1 Tbsp white balsamic vinegar

Place oil a pan over medium heat and let the oil warm up. Place the uncooked quinoa in a separate bowl and set aside. Combine the egg and all spices (alt, cumin, lemon pepper, paprika, ad garlic powder) in a bowl and mix thoroughly. Dip the tempeh into the egg mixture, coating it completely. Then dip the tempeh in the dry quinoa until it is covered. Carefully place the tempeh in the pan and cook each side for about 3 minutes. Continue flipping until quinoa and tempeh start to brown. Remove the tempeh from the stove and cut into 1/2 inch thick strips. Place over a bed of fresh greens and top with white balsamic vinegar.

The Rabbit Food Pyramid Breakdown
Produce: field greens
Whole Grain: quinoa
Protein: tempeh and egg
Plant Based Fat: olive oil

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Breakfast, Snacks, Toast Tuesdays, Treats

Cherry Almond Toast

It’s snack time. Toast Tuesday. Nom nom. ‘Nuff said!

I’ve been making a lot of savory toast recently, and today I wanted something sweet. If you haven’t tried almond butter before, you need to jump on board the almond butter train! In a nutshell, almonds contain protein, fiber, vitamin E, calcium & tons of other essential vitamins & minerals, and are an outstanding source of monounsaturated fat! With their outstanding nutritional value and great health benefits, you could go nuts with almonds! Oh, and may I just add, that that my favorite way to eat heart healthy almonds, is in butter form.

Almond butter is slowly appearing in grocery stores all over. I usually buy my Almond butter at Trader Joe’s or Whole Foods, but I have seen it at Ralph’s, Kroger, Bristol Farms, and even Target! If you cannot find almond butter in a store near you, you could also make it your self in a high powered food processor or blender out of whole almonds. After all, your almond butter should only consist of almonds anyway. No added oils, sugar, or salt!


Cherry Almond Toast
Serves 1

1 slice whole-grain bread
1Tbsp unsalted almond butter
1/4 cup unsweetened dried cherries
cinnamon to taste

Toast the bread, spread with almond butter, top with dried cherries, and add cinnamon to taste.

 

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Dinner, Lunch, Recipes, Vegan, Vegetarian

Quinoa Salad Stuffed Avocados

I hope that everyone had a fabulous weekend. I spent a lot of time in the kitchen working on some fun new recipes and I cannot wait for all of my little bunnies to try them!

On the menu today is a flavorful quinoa salad packed with protein, served in an avocado “bowl”! The healthy fats and fiber from this fresh vegan dish will keep you full and focused for hours.


Quinoa Salad Stuffed Avocados
Serves 2

1 Avocado
1/4 cup dry quinoa
1/2 cup chickpeas
1 cup cherry tomatoes
1/4 cup chop cilantro
1/4 cup chop spinach
1 Tbsp Water
1 Tbsp dijon mustard
1/2 tbsp lemon juice
1/2 tsp agave
1/4 tsp cumin
1/4 tsp garlic powder

Cook the quinoa to package instructions and set aside. Finely chop the cilantro and spinach, and combine with mustard, lemon juice, agave, cumin, and garlic. Add one tablespoon of water to the dressing until it is all well combined. Cut the cherry tomatoes into halves. Add tomatoes and chickpeas to the quinoa. Pour dressing over the quinoa mixture until it is evenly coated. Cut the avocado in half and remove pit. Top with even parts of quinoa salad.


The Rabbit Food Pyramid Breakdown
Produce: tomatos, cilantro, spinach
Whole Grain: quinoa
Protein: chickpeas
Plant Based Fat: avocado

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Breakfast, Desserts, Lunch, Recipes, Snacks, Treats, Vegetarian

My Big Nonfat Greek Yogurt Recipes

Incase you haven’t already seen my Featured Blogger post for Chobani about healthy desserts and Greek yogurt recipes, you can read them below!

As a vegetarian, I find it hardest to get protein into my diet, but Chobani makes it so much easier. I love that I can grab a single serving cup of CHO when I’m on the go, or use it in both sweet and savory recipes. Chobani helps to fill my need for protein, which is necessary to build, repair, and restore muscle, without adding unnecessary fat, sodium, or calories. Not only is it a great low calorie, low carb source of protein, but it also an excellent source of calcium and contains 5 live & active cultures, including 3 probiotics! They are so many pros to CHO, you can’t go wrong!

Don’t forget, you still have a chance to enter my Chobani Giveaway for a chance to win a free case of Cho! The contest ends Friday, June 1st at 11:59pm PST!

Here are my big nonfat Greek yogurt recipes:



Protein Popsicles

Fill popsicle molds with your favorite Chobani flavor. Freeze overnight and enjoy cold.
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Individual Protein Cheesecake
serves 1

Filling
6oz Chobani plain 0% Greek Yogurt
1/2 Tbsp Jell-O sugar-free instant pudding mix – cheesecake

Crust
1/2 cup fiber bran cereal
4 Tbsp water
1 Tbsp unsalted almond butter
1/4 tsp stevia
1/4 tsp cinnamon
1/8 tsp nutmeg

Add the cheesecake flavored pudding mix into the yogurt and stir until well combined. Set yogurt mixture aside. In a food processor or blender, grind the bran to a fine texture. In a small mixing bowl, add the ground bran with all dry ingredients, (stevia, cinnamon, and  nutmeg) and mix evenly. Then add the almond butter and water and stir until it becomes moist and sticky. If the batter is still crumbly, add additional water in 1 tsp increments until desired consistency is achieved. Pour the crust mixture into a small 4in circular pan. Pack the crust along the bottom and sides of the dish to create a pie shape. Pour the filling on top of the crust and smooth evenly along the top. Refrigerate for at least 20 minutes and enjoy cold.
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Honey Wheat Protein Pancakes
makes 4 four inch pancakes

6 oz Chobani 0% Honey Greek Yogurt
2 egg whites
1/2 cup whole-wheat flour
1 tsp baking soda

In a mixing bowl, mix the whole-wheat flour and baking soda. Then add the yogurt and egg whites. Stir until a thick batter is formed. Lightly coat a pan with nonstick cooking spray and place over medium heat. Pour the batter into 4in circles. Flip the pancakes once they start to bubble. Cook until both sides are golden brown.
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Apple Pie Parfait
serves 1

1 small fuji apple
6 oz Chobani 0% Honey Greek Yogurt
1/2 cup cooked chilled quinoa
2 Tbsp walnuts
1/4 tsp cinnamon

Cook quinoa to package instructions and refrigerate beforehand. Chop the apple into small chunks. Place apple chunks in a microwave safe bowl, and sprinkle with cinnamon. Cover with saran wrap and microwave for 1-1.5 minutes until apple becomes soft. Stir and set aside. In a glass jar, layer half of the yogurt along the bottom, followed by half of the quinoa, walnuts, and apple mixture. Repeat layers to create a parfait and store in the refrigerator or enjoy warm.
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Honey Yogurt Covered Grapes

6 oz Chobani 0% Honey Greek Yogurt
Seedless grapes of your choice

Wash and dry grapes, and remove stems. Using a toothpick, pierce a grape and dip in the yogurt until it is evenly coated. Place the grapes in a freezer safe contained lined with wax paper (remove the toothpick after each dip). Repeat until all grapes are covered. Freeze the grapes overnight and enjoy as a frozen treat.
Note: The yogurt will start to melt within 5 minutes, so these are best enjoyed at home or work where a freezer is nearby.

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Dinner, Lunch, Recipes, Vegan, Vegetarian

Chickpea Patties

I hope that everyone is having a great Memorial Weekend. Thank you to all of the men and women who have served and are serving in the United States Armed Forces!

If you are starting up the BBQ in observance of the holiday today, I have another alternative protein burger recipe for you! Chickpea Patties provide plant-based protein, which makes this recipe a great option for vegans and vegetarians. Use Chickpea Patties in any recipe that calls for chicken or turkey.


For a low carb option, try serving your Chickpea Patties on Portabella Buns!
Simply remove the gills and stem from 2 large portabella mushroom caps and grill over medium heat.

Dress your burger with your favorite toppings such as fresh lettuce, tomato, onion and avocado.
Use the Portabella Buns as you would with a regular hamburger bun!


Chickpea Patties
Serves 4

2 cups chickpeas
1/4 cup grated carrot
1/2 yellow onion
1/4 cup finely ground flaxseed
1 tsp paprika
1 tsp cumin
1 tsp turmeric

Thoroughly rinse and strain the chickpeas. Chop the yellow onion, and grate the carrots. Combine all ingredients in a mixing bowl and stir until well mixed. Transfer the contents to a food processor and pulse until it reaches a smooth yet firm consistency. Add water 1 Tbsp at a time to help reach your desired consistency.

Note: The mixture should be moist and smooth but still firm. It should not be crumbly.

After the mixture has reached the proper consistency, divide it into 4 patties. Place a pan over medium/high heat and lightly coat with nonstick cooking spray. Place patties in the pan and cover and grill for about 4 minutes on each side, spray the pan with cooking spray in between flips to prevent sticking. Continue cooking and flipping until they become firm and slightly browned but not dry.


Note: If storing the Chickpea Patties in the freezer; follow all instructions and precook patties before freezing. Let the patties cool. Place wax or parchment paper in-between each patty to prevent from sticking together. Store the patties in a ziplock bag, and freeze. Reheat each patty in the microwave before eating!

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