Tag Archives: vegan

Zatar Spiced Whole Wheat Flatbread Recipe

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Zatar can be found in Vons, pictured to the right here
Whole wheat pita with Zatar spice sprinkled on top

A very simple recipe, the healthiest of the flat breads as it is only made of whole wheat flour, salt and water. A couple keys to making this work is to roll it out thin enough and to cook it on a hot enough skillet, otherwise you will have a gummy flatbread that lacks the characteristic brown spots.

  • 1/2 cup whole wheat flour
  • 3 tbsps hot water
  • Sprinkle of salt, maybe 1/8 tsp
  • 1/8 tsp Zatar, more for finish
  • 1 tbsp olive oil for cooking

In a bowl, combine wheat flour, salt, zatar and 3 tbsp of hot water. Mix together and form into a ball. Work together for about a minute in your hands. Put on a floured surface and roll into a flat piece, as flat as you can make it, maybe 2-3 mm thick.

Heat a skillet with a tbsp of olive oil. On a gas stove I heat it to medium. Cook the bread for about a minute on each side. You should get the characteristic brown spots or bubbles on each side. Sprinkle an additional amount of zatar and salt on top. Serve.

Note: to make healthier you can skip cooking it in oil in the skillet and cook in the oven, 350 degrees F for 12 minutes. It won’t have the characteristic crispy bubbles but still is good for dipping in Tikka marsala sauce.

Orange Chana Masala recipe

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Warming up the sauce with chickpeas
Finished chana masala with vegetables
Sauce ready to cook in food processor

Ingredients

  • 1/4 cup red onion, chopped
  • 1/4 a mandarin or cutie orange juice, no skin
  • 1/2 cup tomato sauce
  • 1 tbsp ginger paste or fresh shaved ginger
  • 4 cloves garlic, chopped, or more to taste
  • 1 tbsp chopped green chiles
  • 1 bay leaf, or more to taste
  • 1 teaspoon chili powder
  • 1 teaspoon coriander powder
  • 1 teaspoon garam masala
  • ½ teaspoon turmeric powder
  • 1 pinch salt to taste
  • 1/2 cup chickpeas, canned

Directions

  • Put all the ingredients and spices in a food processor other than the chickpeas and bay leaf. Chop and blend until mixed into a sauce.
  • Put a non stick pan on the stove and heat to medium. Place sauce and chickpeas with 1 bay leaf in the pan and stir to mix. Heat until warmed over and just starting to bubble.
  • Serve with Naan, other vegetables or rice. Enjoy!

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Chana Masala recipe

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Finished chana masala with vegetables
Cooking the sauce with chickpeas and bay leaf
Sauce ready to cook in food processor

Ingredients

  • 1/4 cup red onion, chopped
  • 1/2 cup tomato sauce
  • 1 tbsp ginger paste or fresh shaved ginger
  • 4 cloves garlic, chopped, or more to taste
  • 1 tbsp chopped green chiles
  • 1 bay leaf, or more to taste
  • 1 teaspoon chili powder
  • 1 teaspoon coriander powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon cardamom
  • ½ teaspoon turmeric powder
  • 1 pinch salt to taste
  • 1/2 cup chickpeas, canned

Directions

  • Put all the ingredients and spices in a food processor other than the chickpeas and bay leaf. Chop and blend until mixed into a sauce.
  • Put a non stick pan on the stove and heat to medium. Place sauce and chickpeas with 1 bay leaf in the pan and stir to mix. Heat until warmed over and just starting to bubble.
  • Serve with Naan, other vegetables or rice. Enjoy!

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Baked Spiced Apples Recipe

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Ingredients

  • 2 apples
  • 1 tsp cinnamon
  • Dash nutmeg
  • Dash cloves
  • 2 tbsp butter
  • 1/4 cup walnuts

Directions

  • You can either core the apples or cut them in half. Place them in an oven ready pan. Fill the bottom of the pan with 1/4 inch apple juice or water. Sprinkle the spice on top or if you cored the apples place the spices in the middle of the apples with the butter. Bake for 45 minutes at 375 degree Fahrenheit.
  • Let cool for 10 minutes before enjoying!

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Baba Ghanoush Recipe

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Ganoush, Ghanouj, or Ghanoush, however you spell it this recipe is delicious with your favorite veggies and meats.

  • 1 eggplant
  • 1/4 cup lemon juice
  • 1/4 cup tahini
  • 2 cloves garlic
  • 1/8 tsp smoked paprika
  • 1/2 cup greek yogurt, unflavored, no sugar
  • Salt and pepper to taste
  • 1 1/2 tbsp olive oil
  • 1 tbsp olive oil to cover eggplant

Cut your eggplant into quarters or eighths (cut in the middle width-wise and length-wise and then length-wise again). Spray or cover eggplant on a baking tray with olive oil. Cook at 400 degrees F for 45 minutes.

Run cold water over the eggplant skin and peel off the skin. Take the flesh of the eggplant and put into a food processor. Combine with all other ingredients other than olive oil and blend in processor until creamy.

Top with olive oil and slowly mix in. Put in bowl and sprinkle with parsley for decoration or smokey paprika. Serve with vegetables and/or flatbread. My whole wheat flatbread recipe is here. It is also good salads and on fresh sliced red onion. Cut baby carrots lengthwise for easier scooping.

“Ratatouille” with Ricotta Recipe

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Photo source: Andrea Knight, http://www.mediumandreaknight.com

I started off with a basic ratatouille recipe and it evolved over the weeks so that became tastier and easier to make. This recipe includes ricotta cheese, you can add other cheeses as well such as parmesan and feta.

  • 2 tablespoons olive oil
  • 1 tbsp garlic, minced
  • 2 teaspoons dried parsley
  • 1/2 eggplant, cut into slices and quartered
  • 1 cup shaved Parmesan cheese
  • 1 zucchini, sliced
  • 5 slices red onion
  • 1 cups sliced fresh mushrooms
  • 1/2 cup marinara sauce
  • 1/2 cup whole milk ricotta
  • Sprinkle of thyme

Preheat oven to 350 degrees F. Coat bottom of 8×8 casserole dish with marinara sauce (pick a pasta or marinara sauce you like, mushrooms, basil, or sausage and cheese for example). Slice vegetables and place them on the tomato base either is rows or on top of each other. I usually do eggplant first, then ricotta, then mushroom and zucchini slices. Top with onion, parmesan, thyme, salt, and pepper. Drizzle olive oil on top. Cover with foil. Bake for 45 minutes. It should come out bubbling and hot.

Some other vegetables that are good in this is sliced sweet potato (so good) and carrots. I’ve tried other squashes and they didn’t quite work but I recommend trying some of your other favorite veggies in this. Great way to pre-prep veggies, cut up in quarters or 9ths and put in foil for future meals.

Healthy Banana Split Recipe

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Image source: Andrea Knight, http://www.mediumandreaknight.com

Inspired based on a facebook post by https://cleanfoodcrush.com/banana-splits/

This is a great way to get in some healthy fruits and protein while feeling like you’re having a treat. Great for breakfast or dessert.

Not really a “recipe” so much but healthy inspo for your sunny day.

  • 1 banana cut down the middle
  • 1/2 cup greek yogurt
  • Mixed berries of your choice
  • Almond slices or shivers for crunch
  • Sprinkle of cinnamon and/or nutmeg
  • Sprinkle of stevia or drizzle of honey for sweetness

Cut your banana down the middle and place in your banana split bowl or plate. Scoop yogurt on top, add your sweetener of choice, cinnamon and nutmeg. Top with berries and sprinkle on your almonds for crunch. Enjoy!