Cauliflower Fried Rice

1 package riced cauliflower
Peas, about ¼ to 1/3 cup
1 can water chestnuts, chopped
½ can baby corn, chopped
3 eggs
Chik-n (veggie protein), baked, cooled, chopped
Soy sauce, about 1 T
Fresh ginger, grated, 1-2 T
Olive oil or coconut oil
Sesame oil
 
Crack eggs into a small bowl and beat with a fork. Heat wok or sauté pan (I used non-stick), add a little oil of choice. Add the eggs. Cook, flipping them once. Remove from heat and transfer to a plate. When cool cut eggs into ribbons. Add the sesame oil to pan and sauté peas, baby corn, and water chestnuts until softened. Add the cauliflower rice, soy sauce and ginger to pan. Cook until cauliflower is done. Add egg and chik-n.
 
By: K2
 

Spaghetti With Herbs

Whole wheat spaghetti
Herbs of choice, chopped finely. I had on hand fresh parsley and thyme. I also used dried basil, oregano and sage. Make a lot of herb mix, at least a ½ a cup (the majority this round were the fresh herbs – I’d prefer to use all fresh – next time!)
Olive oil
Pecorino Romano, grated

Boil spaghetti per directions. Drain and throw back into the pot (move pot to a cool part of the stove top). Add herbs and olive oil; mix well. Serve in bowls and let people add their own cheese.

By: K2


Asparagus and Feta Salad

Big bunch of asparagus
Multi colored carrots, 3 or so, finely diced
Persian cucumber, about half, finely diced
Baby romaine lettuce
Feta cheese
Kalamata olives, chopped
Olive oil

Steam the asparagus (I wrap in wet paper towels and microwave for a minute or two depending on size); let cool. Chop into bite size pieces. Add all vegetables into a bowl and then olive oil and crumbled feta – mix gently.

By: K2


Chopped Salad Sandwich

1 fennel bulb, chopped
3 or 4 (depends how big they are) carrots, peeled and chopped
5 celery stalks, chopped
1 yellow pepper, seeded and chopped
Olive oil
Dried herbs of choice
Dijon mustard
Champagne vinegar
Low-fat cheddar cheese (I like Cabot’s), cut into small cubes (use about 1/2 a brick)
4 Ciabatta rolls

Place all the chopped veggies in a bowl. In a small bowl, mix some olive oil (about 3 T or so), about 1 t of the mustard, a hint of vinegar and the herbs. Whisk until well incorporated. Let sit for a bit and then throw into bowl of veggies. Add the cheddar cheese cubes and mix all together. Split the rolls and take out some of the bread in the middle. Put a good heaping of veggies into the scooped-out rolls. Place the tops on and serve.

By: K2


Zucchini, Eggplant, and Basil Open Face Sandwich

1 small eggplant, peeled and chopped
2 small red peppers, seeded and chopped
Italian herb mix
Pecorino Romano cheese, grated (about 1 C)
Olive oil
Non-fat Greek yogurt (1 carton)
Basil - a big bunch
Whole wheat English muffins, split (I use a package’s worth)

Preheat oven to 350 degrees. Blend basil, some of the cheese, and some olive oil in a food processor. Add yogurt and blend until mixed well; set aside. Place muffins on a cookie sheet and bake until they start to get toasty (but not too much because they will get cooked some more). Let them cool for a bit.

Meanwhile, add some olive oil to a sauté pan and heat up. Add the eggplant and red peppers and dried herbs. Saute until soft (a bit mushy). Take off heat. Spread the yogurt mix on the muffins followed by the veggies. Top with more cheese. Bake for about 15-20 minutes (until warmed through and the cheese starts to get a little brown). Remove and serve.

By: K2


Semi-healthy Semi-McMuffin-ish Sandwich

Olive oil
4 slices multigrain sourdough bread
Bag of baby spinach
4 eggs
Bacon, about 8 slices
Low-fat cheddar cheese, shredded (I like Cabot’s)

Turn on oven to 350 degrees. Spray the bread with olive oil and toast in the oven on a cookie sheet - remove when done (leave oven on when they are done). Add some olive oil to a sauté pan and heat up. Add spinach and cook until just wilted; take off heat and transfer spinach to a dish. In the same pan, add more live oil and cook the eggs sunny-side-up or -down, whichever you prefer.  Cook bacon (I use the microwave). Assemble:  Place bacon on the bread, followed by egg, spinach and cheese. Place back in oven and cook for about 5-10 minutes (until cheese is melted).

By: K2


Spring Orzo Salad

1 bunch of organic asparagus (I like fat ones)
10 oz fresh peas
Mint
2 C whole wheat orzo
1-2 t dried sumac (can use grated lemon peel as an alternative)
Olive oil
Feta cheese

Cook orzo in water per directions; drain and cool. Clean asparagus and snap off any tough ends. Make there is still water on the asparagus and wrap lightly with paper towel. Place on a dish and pop it into the microwave; cook for a minute or so until just done. When cool, cut into smaller pieces. Wash peas; place in a bowl with plastic wrap and cook for 1-2 minutes. Drain peas and let cool. Take around 12 mint leaves and chiffonade them. Place first 5 ingredients in a bowl and mix. Add some olive oil and crumbled feta cheese – stir and serve.

By: K2


Breakfast Casserole #2 (Kale or Chard)

9 eggs, 5 whole and 4 egg whites only
Pepper
Package (16 oz) of frozen hash brown potatoes (plain –no fat or salt added)
5 or so cups of finely chopped lacinato (dinosaur) kale (chard is another good option)
1 C light grated cheese
1/2 - 1/3 C grated pecorino romano cheese
Optional:
Cooked bacon
Other spices, herbs

Turn on oven to 350 degrees. Defrost hash browns in microwave. Spray casserole dish with olive oil. Place potatoes in dish, spray top with a little olive oil and place in oven. Wash and spin dry the kale; chop finely. Whisk eggs in a bowl (I add a little coconut or almond milk). Add pepper and any other spices or herbs of choice, and/or bacon. Take potatoes out of oven and turn up heat to 375. Place kale on top of potatoes. Follow with eggs and the shredded cheese. Top with pecorino cheese. Bake for about half an hour – until set and cheese is turning brown.

By: K2


Chard Quesadilla with Goat Cheese

2 bunches chard
Olive oil
Goat cheese (let sit out a bit to warm up)
Cumin
Shredded cheese of choice (I use a light Mexican blend)
24  corn tortillas
Tomatillo salsa
Light sour cream

Wash chard well and give it a quick spin. Chop the stems and keep them separate. Chop the leaves. Heat oil in a skillet. Cook stems first until they start to soften. Add the leaves in batches and cook down until soft. Take off heat. Add cumin to goat cheese and mix well. Place tortillas on baking sheets. Spread goat cheese on 12 tortillas; add chard and a little shredded cheese. Place the other 12 tortillas on top. Bake in a 350 degree oven. Keep flipping the quesadilla and swap baking sheets once in a while from bottom and top racks. Cook until they are crisp. Cut into quarters. Serve with salsa and light sour cream.

By: K2


Flatbread with Pea Pesto and Asparagus

Fresh peas (a cup or two)
Sliced almonds (a small handful)
Mint (about 7-10 leaves, chopped)
Olive oil (a few tablespoons)
Salt (to taste)
6 pita or other kind of flatbread (I like Joseph's oat bran pitas)
Olive oil spray
Kalamata olives, sliced
1 bunch asparagus, steamed and chopped
Micro greens (I used broccoli)

Place peas, almonds, mint, olive oil and some salt into food processor. Blend until a paste forms. Spray pita with olive oil spray. Bake in 350 degree oven until crisp (I flipped then a few times as they baked). Remove from oven. Let cool a little. Spread the pea pesto on the pita. Add the asparagus, olives and last the micro greens. Yum.

By: K2