Tofu, Mushroom, and Farro Stir-fry

Farro is one of my favorite grains, although I rarely make it. It's sort of like brown rice, but it's chewier, and has a nutty, earthy flavor. Farro contains more fiber than brown rice and quinoa, and is a good source of zinc, iron, magnesium and B3.

Tofu, Mushrooms, and Farro Stir-fry

Ingredients:

1/4 cup uncooked farro
1 teaspoon olive oil
1/2 large onion, thinly sliced
1 package baby bella mushrooms
1 package light firm tofu
1 tablespoon nutritional yeast
1 teaspoon Bragg's Liquid Aminos
Salt
Garlic Powder
Paprika
Oregano

Directions:

1. Cook the farro as per package directions.

2. Spray a large non-stick skillet with cooking spray. Add one teaspoon olive oil. Add the onion and cook until soft, about 4 minutes.

3. Add 1 package of baby bella mushrooms and cook until soft (about 5 minutes). Drain the package of tofu. Crumble into the pan (I use a spatula to break it up or my hands). Add salt, garlic powder, paprika, oregano, and the nutritional yeast. Stir to combine.

4. Add the cooked farro and Bragg's Liquid Aminos (or soy sauce). Stir together to combine and serve!

Serves 2

Nutrition Info: 254 Calories, 6 grams Fat, 25 g Carbohydrates, 25 grams Protein

Tofu Breakfast Scramble

I had an amazing tofu scramble for breakfast when I was in California a few weeks ago, and wanted to recreate it. I found this recipe on www.itdoesnttastelikechicken.com and the only thing I changed was the type of tofu and the type of salt used (because it was harder to find).

If you're not usually into tofu, I still encourage you to try this scramble. It's heartier than you may think, and has tons of flavor!

Tofu Breakfast Scramble

Ingredients:

Spice Mix:
- 2 tablespoons nutritional yeast
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1 teaspoon sea salt
- 3/4 teaspoon tumeric
- 1/4 teaspoon garlic powder

Tofu Scramble:
- 2 boxes of Naysoya Lite Firm Tofu (or regular firm tofu*)
- 1/2 medium white onion
- 1 1/2 cups sliced mushrooms of choice
- 1 red pepper
- 1 can black beans, rinsed and drained
- 1 teaspoon olive oil

Directions:
1. Add all of the spice mix ingredients into a bowl and stir to combine.
2. Chop the red pepper, onions, garlic, and mushrooms.
3. Place a large pan over medium high heat and add the olive oil. When hot, add the onions, peppers, and mushrooms and saute for about 8 minutes until everything just starts to brown. Add the garlic and saute for 2 more minutes.
4. Add the tofu blocks and smash apart with a spoon or spatula. Don't mash it completely - you want some good chunks in there.
5. Add the spice mix and black beans and stir everything up. Heat through for about another 8 minutes. Serve!

Zucchini Noodles with Avocado Sauce

Zucchini takes the place of pasta in this light and healthy dish! The flavors of the creamy avocado on the cold, crisp, zucchini "noodles" are the perfect combination to help you feel satisfied without weighing you down. I made this dish for about two months straight during my dietetic internship. It was easy and quick to prepare, and kept me going all day at the hospital. Plus it is delicious!

I used to use a vegetable peeler to make my zucchini "noodles" and they looked more like pappardelle (a thick ribbon-like pasta). I got a Paderno Spiralizer for Christmas so I've been using that instead- I love it! No worries if you don't have one. A vegetable peeler will do the job.

There are two ways I make my avocado sauce. The first uses nutritional yeast. Nutritional yeast is a deactivated yeast that is yellow in color. It adds a cheesy, nutty flavor to the sauce, and is a great source of vitamin B12.You can find nutritional yeast in the natural section of your grocery store, or buy it in bulk at Whole Foods. I also order mine from Vitacost. The second version is more basic with a more pronounced avocado flavor.

This tastes best after it has sat in the fridge a few hours, but it's still delicious when I eat it right away. 

After using my spiralizer:

         

Served this dish with Beyond Meat Chicken Strips and roasted paprika butternut squash:

Zucchini Noodles with Cheesy Avocado Sauce

Ingredients:

1 medium zucchini
1/3 ripe avocado
1 tablespoon nutritional yeast
1 1/2 tablespoons water
Salt
Pepper
Garlic powder
Fresh basil, parsley, or cilantro (optional)

Directions:

1. Peel zucchini into thin ribbons or use a spiralizer to make zucchini "noodles". Sprinkle with a little salt, pepper, and garlic powder.
2. Place the avocado, nutritional yeast and water in a blender or food processor. Blend until smooth. Toss sauce with the zucchini noodles. Top with fresh herbs (if desired).

Zucchini Noodles with Avocado Sauce

Ingredients:

1 medium zucchini
1/3 ripe avocado
1/4 cup Greek yogurt
1-2 tablespoons water
Salt
Pepper
Garlic powder
Fresh basil, parsley, or cilantro (optional)

Directions:

1. Peel zucchini into thin ribbons or use a spiralizer to make zucchini "noodles". Sprinkle with a little salt, pepper, and garlic powder.
2. Place the avocado, Greek yogurt, water, salt, pepper, and garlic powder in a blender or food processor. Blend until smooth. Toss sauce with the zucchini noodles. Top with fresh herbs (if desired).

Shrimp, Artichoke, and Spinach "Risotto"

      This morning I realized that it's been a while since I explored my Italian roots in the kitchen. So today I made a really delicious risotto with riced cauliflower instead of rice. This dish helped me remember how much I love the combination of spinach, artichokes, and cheese (Spinach Artichoke dip, anyone?). This was really simple to make- and quicker than traditional risotto because of the substitution of cauliflower rice for risotto rice. Traditional risotto is made with short grain arborio rice. Normally you'd' have to stand around and stir the risotto slowly as it cooks- for about 30 minutes or so. This dish took MAYBE 10 minutes- plus it's lower in carbohydrates, calories, and fat.
        I want to mention here that the goal for my recipes are not to be the lowest in calorie/fat/carbohydrate. I believe in eating a balanced diet consisting of whole foods, complex, carbohydrates, healthy fats, and lean proteins. I named my blog "Pretty Little Feast" based on the fact that I eat several small meals throughout the day. If you usually only eat three meals a day, this would not be enough for a full meal. You'd either want to increase the portion size, eat it as a side dish, etc.
      

Shrimp, Artichoke, and Spinach "Risotto"

Ingredients:

1 cup frozen spinach
4 frozen artichoke hearts
8 cooked shrimp (I buy mine at Trader Joe's or Whole Foods)
1 square frozen chopped garlic (or one clove of fresh garlic)
1 square frozen chopped basil (or fresh, or dried)
1 cup riced cauliflower
1 tablespoon nutritional yeast
1 tablespoon unsweetened almond milk

Directions:

1. To rice your cauliflower, place florets in a food processor. Pulse until it resembles rice.
2. Heat a non-stick pan coated with cooking spray over medium-high heat. Place spinach, artichokes, garlic, and basil in the pan, cover, and cook about 5-7 minutes or until it is no longer frozen.
3. Cut shrimp into 3 pieces (or two, or leave whole- whatever you prefer). Add to the pan along with your cauliflower rice. Cook about 3-4 minutes.
4. Add nutritional yeast (or cheese) and almond milk. Stir until combined and allow everything to cook for about a minute or two.
5. Serve!

FYI- this is the frozen basil cubes I used:

Spicy Seitan, Eggplant, and Shirataki Noodles in Tomato Pumpkin Sauce

Spicy, creamy, satisfying AND clean- I was not expecting this dish to turn out so delicious!! It was just a combination of some food I had to use up in the fridge. These situations always tend to lead to something really tasty. Before I share this recipe, I want to talk a little about the ingredients used in this dish. Seitan is a vegetarian protein from wheat gluten. It has a nice meaty texture and savory flavor once it's cooked. I buy mine at Whole Foods. You can probably use ground beef, chicken, or turkey in place of the seitan for this recipe. Shirataki noodles are made from tofu, and are a great low calorie and low carbohydrate alternative to regular pasta. I know it sounds weird, but I'm really a fan! The texture is great and they come in several varieties including macaroni, spaghetti, fettuccine, and angel hair! A huge plate of pasta for 20 calories?? I'm in! I also buy these at Whole Foods, but they are also usually available in the natural food section of your grocery store.

Shirataki noodles are gluten-free, dairy-free, cholesterol-free, vegan and kosher certified. Many people complain of a "fishy" smell when they open the package- do not let this scare you. The noodles must be rinsed and drained completely. After that, place them on paper towels and pat dry. Then, microwave the noodles for 30 seconds.

I had roasted eggplant on hand, so that's how it got thrown into this dish. Simply preheat your oven to 450, diced one small eggplant into 1/2" cubes, coat evenly with an olive oil mister, and roast until soft (about 30 minutes). Make sure you give them a stir every 10 minutes.

OK, so now that you the basic prep, I can share my recipe : )

Spicy Setian, Eggplant, and Shirataki Noodles in Tomato Pumpkin Sauce

Ingredients:

2 garlic cloves, minced
1 pacakage WestSoy Ground Seitan
1/2- 1 teaspoon each of cumin, paprika, chili powder, and garlic powder
1 small eggplant, diced into 1/2 " cubes and roasted
1 package Tofu Shirataki Fettuccine Noodles
1/4 cup canned pumpkin
1 tablespoon tomato paste
1/2 tablespoon Bragg's Liquid Aminos (or soy sauce)

1 t Apple Cider Vinegar
Splash of vegetable broth
1 tablespoon Nutritional Yeast

Directions:

1. Mix together the pumpkin, tomato paste, cider vinegar, broth, and Bragg's. Set aside.
2. Heat a non-stick pan coated with cooking spray over medium heat. Cook the garlic until it begins to soften. In the meantime, drain your package of ground seitan.
3. Add the seitan to the pan, then add your spices. Cook until the seitan starts to brown.
4. Add the eggplant and Shirataki noodles.
5. Add the sauce to the pan. If needed, thin it out a little more with some broth. Sprinkle the nutritional yeast into the pan. Toss gently until everything is combined.
6. Serve! I garnished mine with parsley because I had some and thought it would look pretty : ).

I split this up into two mini-meals. I ate mine cold, as per usual, but I'm sure it's great hot as well!

Nutrition Facts for one serving (out of the two it makes): 197 calories, 3.4 g Fat, 17.2 g CHO, 9 g Fiber, 28 g Protein

Spaghetti Squash with Cheesy Creamy Boca Sauce!

This is one of the most fabulous comfort food-type dinners I've made in a while! This is really something you HAVE to try. I based my recipe off of this recipe by Emily Malone. Her recipe calls for mushrooms as the bulky base of the sauce, but I already had mushrooms at lunch . . . SO I replaced the mushrooms with Boca Crumbles, left out the non-dairy creamer (partially because I didn't have any) and ended up with a savory, creamy, cheesy, stick-to-your-guts sauce. Plus, I accomplished my goal of adding a "meaty" protein to round out the meal. I really liked Emily's technique for cooking the spaghetti squash; instead of scooping out the gooey seeds and membrane AFTER baking it in the oven, she cuts it open BEFORE, scoops it out, and rubs the insides with chopped garlic and a little olive oil. So I prepared mine just like that for a little over an hour and it came out perfect. While that was in the oven, I sauteed some garlic and onion in a pan with non-stick spray. I added my Boca Crumbles, cooked it for a few minutes, then poured in about 1/4 cup unsweetened almond milk. I let that cook down and thicken up a little, then I added about 1 1/2 T nutritional yeast :). I added a little more almond milk (about another 1/4 cup)and 1/2 teaspoon of cornstarch that I previously mixed with some water (DO NOT add the cornstarch directly to the sauce). Finally, I seasoned it with a little salt and pepper- that's it!! I must say- I never got why nutritional yeast was described as "cheesey", and now I definitely do. This sauce is the reason I will definitely be incorporating it in future recipes.