Category Archives: Vegetarian

Healthy Chocolate Chip Kefir Cookies with 5 ingredients

Classic chocolate chip cookies made healthier. These cookies are chewy, soft, tangy, easy to made, and only requires 5 ingredients. They are packed with fiber +protein, and just sweet enough to satisfy your sweet tooth. If you don’t have any Kefir on hand, feel free to swap it with 3/4 cup 2% Greek Yogurt plus 1/4 cup water.

Ingredients:

  • 1 cup whole wheat flour
  • 1/2 cup ground flaxseed meal (by #earthlychoice)
  • 1/2 cup peanut butter (by #justins)
  • 1/2 cup semi-sweet chocolate chips
  • 1 cup flavored kefir (by #lifeway organic green kefir)

Instructions:

  1. Preheat the oven to 350ºF.
  2. Mix peanut butter with kefir.
  3. Stir in whole wheat flour, flaxseed meal, and chocolate chips just until combined.
  4. Scoop 2 Tbsp of cookie dough each onto parchment sheet. You can roll it into a disc or cut it with cookie cutter.
  5. Bake at 350ºF for 10-12 minutes until edges are just set (The center may look undercooked).
  6. Allow to cool on the parchment sheet for 5 minutes before removing. If desired, sprinkle with sea salt.

Should I eat chocolate?

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Why do so many of us have chocolate cravings? My patients are wondering if it is due to a vitamin or mineral deficiency. Overall, chocolate is a good source of magnesium and iron. I tried to provide other (magnesium and iron) alternatives such as nuts, seeds, dark leafy greens, lentils & beans, and did not find any reduced cravings of chocolate in my patients. Perhaps it is due to the mood-calming compound in chocolate that release your body’s “feel good” chemical- Dopamine and Serotonin, or just the complex, rich flavor and smell of chocolate ??.

Chocolate craving is not a nutritional concern as long as you are sticking with the less processed forms. In fact, the flavonoids in dark chocolate is beneficial to your skin and heart health. This powerful anti-aging antioxidant can help to reduce blood pressure, the bad cholesterol “LDL”, and keep your skin soft & moist.

I like the bitterness, woody taste and smooth texture in a piece of dark-chocolate (85% cocoa), a warm cup of unsweetened almond milk with a tablespoon of pure cocoa powder, or a few bits of cacao nibs in my homemade smoothie or oatmeal.

I do not recommend white chocolate, milk chocolate, peanut butter/caramel chocolate candy bars, or chocolate with more than 10g of sugar per 40g serving.

Last year, I posted a recipe of Homemade Protein Chew on my Instagram. I was exploring a caffeine-free version and have created this Vegan, Less Fat, Sugar-Free formula. I replaced the cocoa and honey in the original recipe with Chatfield’s All Natural Carob Powder* (naturally sweet, low in fat).

 

Photo Credit: Chatfield's
Photo Credit: Chatfield’s

* While Carob powder is a good substitute of cocoa powder for those who are very sensitive to caffeine or watching their weights, please note that it doesn’t contain the phytochemical flavonoids. However, this product is delicious in warm, almond milk and baked goods.

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Recipe:

Raw Vegan Protein Chew
Ingredients:
1 Tbsp of Epic vanilla protein *
3 Tbsp raw shelled #hempseeds (@harvesthemp)
6 Tbsp Chatfield’s All Natural Carob Powder
1 Tbsp #coconutoil
1 Tbsp Apple Cider Vinegar
1/2 cup of Almond Milk

Directions:
1. Mix the first 5 ingredients in a bowl.                                                                                                                                                                     2. Add almond milk gradually while mixing the batter.
3. Knead and roll batter into #proteinballs.
4. Place on wax paper and refrigerate for at least an hour.
Enjoy ?
* Reviews of Epic Protein Supplement

Green Tea Noodle Bowl

When you crave for something warm and light, noodle soup can be a quick meal option that’s satisfying, fresh, and grease-free. Making your own Noodle Bowl at home is surprisingly easy, all you need are 4 elements: soba noodle, broth base, veggies, and protein. Soba, AKA, Buckwheat Noodles are good source of fiber, manganese  and contain high quality protein (6-9g per 2 oz serving). They are uniquely rich in the essential amino acid Lysine, which is lacking in many grains. Manganese and Lysine are involved in the creation of collagen and absorption of calcium, maintain bone health. Keep your noodle portion small (1-2 oz soba) and pair it with lean protein choices (tofu, tempeh, edamame, fish, shrimp, chicken) and steamed/sauté veggies of your choice.

Ingredients (serves 4):

  • 6 oz soba noodles
  • 2-inches ginger, grated
  • 6 oz Tofu Cutlet, sliced
  • 8 pieces of shrimp wonton, boiled
  • 8 cups rainbow veggies, steamed
  • 3/4 Tbsp Brown Rice Miso

Directions:

  1. Boil a pot of water over high heat. Add ginger and  3/4 Tbsp of Miso.
  2. Cook soba noodle with tofu cutlet for 5 minutes.
  3. Top with steamed rainbow veggies.
  4. Garnish with scallion or a dash of sesame seeds.
  5. Smile and serve.

Nutrition Tips:

  1. If you want to try flavor soba noodles like this one, check the ingredients to make sure it is made with real green tea matcha and not food colorings. Hime’s Green Tea Noodles are light and fragrant, and a sneaky way to add a dose of antioxidant into your pasta.
  2. Try to consume at least 2 cups of veggies in each meal. Pick a rainbow selection (at least 4 colors) of seasonal vegetables and serve them on the side of the noodle bowl.
  3. Soba pairs well with mushrooms. Check out my Stuffed Portobello Mushrooms with Eggs and Thyme

Nutrition Information:

Serving Size: 1 Noodle Bowl | Calories: 249Kcal |Carbohydrates: 36.2g |Protein: 17.2g | Fat: 4.6g | Saturated fat: 0.6g | Fiber: 9.2| Sodium: 277.5mg |

Stuffed Portobello Mushrooms with Eggs and Thyme

I will have Steak & Eggs… Oh I mean Mushrooms & Eggs for Brunch! Portobello Mushrooms are meaty and versatile,  rich in fiber, selenium, copper and niacin. Adding mushrooms into your diet may prevent coronary heart disease and cancer. To make it a protein-packed breakfast, serve this side dish with this protein-rich Green Tea Noodle Bowl.

Ingredients:

  • 1 clove garlic, minced
  • 2 portobello mushrooms (large, not flat)
  • 1 sprig of thyme, chopped
  • 1 sprig of watercress, chopped
  • 1 tsp balsamic vinegar
  • Lemon pepper to taste
  • Olive oil spray

Directions:

  1. Preheat oven to 375 degrees F.
  2. Clean mushrooms with a dry cloth. Remove stem and scrape gills out with a teaspoon.
  3. Lightly spray both sides of the mushrooms with olive oil spray and placed on baking sheet.
  4. Crack an egg onto each mushroom.
  5. Divide the garlic, balsamic vinegar, thyme, watercress between the mushrooms.
  6. Sprinkle with lemon pepper to taste.
  7. Place mushrooms in the oven. Bake until the egg whites are set, about 20-25 minutes.
  8. Smile and serve.

Nutrition Information:

Serving Size: 1 Stuffed Mushroom | Calories: 117Kcal |Carbohydrates: 8.6g |Protein: 9.7g | Fat: 5.7g | Saturated fat: 1.6g | Fiber: 3.4 | Sodium: 150mg |

 

High Protein Teriyaki Tofu Stir-Fry

 

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Ingredients:

8 oz Nagoya Organic Teriyaki TofuBaked (32g Protein, Non-GMO)
2 oz Gimme Lean Meatless Sausage
1/2 large Yellow Bell Pepper
1 large Orange Bell Pepper
6 oz Baby Bella Mushroom
8 spears of Asparagus

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Directions:

  1. Heat large skillet over medium-high heat. Coat skillet with a light spray of coconut oil. Form meatless sausage into two bite-size patties. Cook Tofu and Patties for 2 minutes on each side.  Remove from pan.
  2. In same pan, heat 1/4 cup of water or a spray of coconut oil over medium heat. Cook veggies until softened (3-5 minutes), stirring often.
  3. Serve immediately.

Spring Asparagus with Green Onion

Simple and delicious
Simple and delicious

Ingredients:

1 bunch Organic Asparagus Spears, chopped

A sprig of Green Onion/ Scallion, diced

1 dash of Balsamic Vinegar

Hot Pepper Flakes and freshly ground Black Pepper to taste

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Directions:

1. Steam chopped asparagus over boiling water for 5 minutes.

2. Add diced green onion to steamer for an additional 1 minute.

3. Drizzle with balsamic vinegar and sprinkle with hot pepper flakes to taste.

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