Tag Archives: Vegetarian

Categories Appetizer / Side, Cook Well Archive, Mastermind Archive

Sweet & Spicy Brussels Sprouts

Sweet & Spicy Brussels Sprouts

Image: Jessica Halverstadt
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Sweet & Spicy Brussels Sprouts

Servings

4

Ingredients

  • 1 lb. brussels sprouts, stems trimmed
  • 1 tbsp olive oil
  • ½ tsp garlic powder
  • Salt and pepper to taste
For the Sauce
  • 2 tsp of sriracha
  • 2 tsp honey (or maple syrup)
  • 1 tsp soy sauce

Instructions

Preheat the oven to 400 degrees. Trim the stems off the brussels sprouts and peel back any loose outer layer. Cut the Brussels into halves or quarters (depending on size) and place onto a sheet tray lined with parchment paper. Season with oil, salt, pepper, and garlic powder. Bake for about 20-25 minutes until lightly browned. 

Meanwhile, mix the sauce ingredients in a large bowl. After 20-25 minutes, toss the brussels in the bowl with the sauce. Return to the oven for another 5 minutes. Enjoy!

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    Categories Cook Well Archive, Main Course, Mastermind Archive

    Cauliflower Rice Bowls with Pesto, Artichokes, and Spicy Tempeh

    Cauliflower Rice Bowls with Pesto, Artichokes, and Spicy Tempeh

    Image: Rachel Hartley
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    Cauliflower Rice Bowls with Pesto, Artichokes, and Spicy Tempeh

    Servings

    3

    Ingredients

    • 1 bag of riced frozen cauliflower
    • 1 garlic clove, minced
    • 15 oz can of artichoke hearts
    • 1 cup of fresh spinach
    • salt, pepper to taste
    • 1/4 cup parmesan cheese
    • 1/4 cup store-bought pesto
    • 1 avocado
    • 1 package of tempeh
    • 1 tbsp soy sauce
    • 1 tbsp sriracha or hot sauce (optional)
    *Meal Prep Tip*
    • Double for you and your partner to have as lunches for the week
    *Kid Friendly Tip*
    • Put cauliflower rice into a cheese quesadilla
    • Option to replace the tempeh with a fried egg

    Instructions

    Preheat the oven to 425 degrees. Line a sheet tray with parchment paper. Cut the block of tempeh into 1-inch cubes and place it on the parchment paper. Toss with the soy sauce and siracha (option to omit the sriracha if you don’t like spice) and bake for 10 minutes until crispy.

    In a medium-sized pot, add the cauliflower rice with a splash of liquid (water or chicken broth). Cover with a lid and cook on medium-high heat for about 5 minutes until the cauliflower rice has thawed and the liquid has evaporated.

    Drain and quarter the artichoke hearts. Add the spinach, quartered artichokes, and minced garlic to the pot with thawed cauliflower. Cook for a minute then add the pesto, parmesan, salt & pepper. Stir to combine and taste for seasoning! Garnish with sliced avocado and tempeh.

    *If I have any leftovers in the fridge such as sweet potatoes, asparagus, roasted zucchini (literally anything) I like to add this to the cauliflower rice to use it up*

    *I divide the cauliflower rice into 3 Tupperware and top evenly with the tempeh. This is perfect for lunch reheated!

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      Categories Cook Well Archive, Main Course

      Roasted Butternut Squash Tacos with Smokey Slaw and Avocado Crema

      Roasted Butternut Squash Tacos with Smokey Slaw and Avocado Crema

      Image: My Intuitive Health
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      Roasted Butternut Squash Tacos with Smokey Slaw and Avocado Crema

      Servings

      4

      Ingredients

      • 1 package of small soft flour tortillas
      • 1 butternut squash, diced
      • 1 15oz can of black beans
      • ½ tsp each curry powder/smoked paprika/chili powder
      • 1 tbsp olive oil
      • Salt & pepper
      For the Slaw
      • 1 12oz bag of shredded slaw mix
      For the Slaw Dressing
      • ¼ cup plain Greek yogurt
      • 2 tbsp olive oil
      • 1 tbsp maple syrup
      • Juice of 1 lemon
      • 1 clove garlic
      • ¼ cup loosely packed fresh parsley (can substitute with basil)
      • 1 tsp smoked paprika
      • Salt & pepper
      For the Avocado Crema
      • 1 ripe avocado
      • Juice of 1 lime
      • 1 clove of garlic
      • ¼ cup plain Greek yogurt
      • 1 tsp smoked paprika
      • Water/oil to thin (I used 2 tbsp each)
      • 1 tsp hot sauce (optional)
      • Salt & pepper

      Instructions

      For the Butternut Squash

      Preheat the oven to 425 degrees. Line one sheet tray with parchment paper. Peel the butternut squash, scoop out the seeds, and, cut the squash into 1-inch cubes. Place on the sheet tray and season with oil and spices of your choice (I like to use a mix of smoked paprika, chili powder, and curry powder). Bake for 40-45 minutes on the bottom rack, or until crispy, tender, and beginning to char. 5 minutes before the squash is done, add the can of black beans to the sheet tray that have been drained, rinsed, and patted dry. Cook all together in the oven for 5 minutes. 

      For the Slaw

      Combine all the dressing ingredients into a food processor or blender and blend until smooth. Taste for seasoning then toss in a large bowl with the slaw. 

      For the Crema

      Add all the ingredients into the blender and blend until smooth. If the mix is too thick you can add a little water to thin. Taste for seasoning.

      To Assemble

      On your tortilla layer the slaw, then roasted squash, and top with avocado Crema. Enjoy!

      Equipment Needed

      • 1 sheet tray lined with parchment paper
      • Food processor or blender
      • Large bowl for slaw
      • Small bowl for the crema
      • Knife/cutting board

      Shopping List

      Produce
      • 1 butternut squash *I'm totally buying the pre-cut one. I do NOT like chopping squash. Feel free to buy a whole squash if you want to peel, scoop out seeds, and dice* (can also substitute with 1 large sweet potato)
      • Shredded slaw mix-I get the 12 oz bag from Whole Foods
      • 1 lemon
      • 1 lime
      • 2 cloves of garlic
      • Fresh parsley (can substitute with basil)
      • 1 ripe avocado
      Dairy
      • Plain Greek yogurt, full fat (1 individual size, divided)
      Pantry Staples
      • Olive oil
      • Maple syrup
      • *SMOKED paprika-this gives the dish the classic "smokey taco" flavor. It is different from regular paprika. You can also use chipotle powder
      • Curry powder
      • Chili powder
      • Salt & pepper
      Packaged
      • 1 package of soft flour tortillas - (I use the Siete almond flour)
      • 1 15 oz can of black beans

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        Categories Cook Well Archive, Main Course, Mastermind Archive

        Coconut Curry Veggie Stir Fry

        Coconut Curry Veggie Stir Fry

        Image: My Intuitive Health
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        Coconut Curry Veggie Stir Fry

        Servings

        4

        Ingredients

        For the Vegetable Curry
        • 1 large sweet potato, cut into 1/4 cubes (small)
        • 1 large onion, thinly sliced
        • 1 large bell pepper, thinly sliced
        • 1 tbsp curry powder
        • 2 cloves of garlic, minced
        • 3 tbsp red curry paste (this has a kick, use a little less if you don't want a lot of spice)
        • 1 can of full-fat coconut milk
        • Splash of chicken broth to thin, about 1/4-1/2 cup
        • 3 tbsp peanut butter
        • Pinch of salt and pepper
        For the Rice
        • 1 cup of brown rice
        • 2.5 cups of chicken broth (or vegetable broth)
        • Pinch of salt and pepper

        Instructions

        In a large skillet, heat oil on high. Add all the chopped veggies and sweet potato and cook for about 10 minutes until beginning to soften. Add the garlic, curry powder, and curry paste and cook for 1 minute. Add the coconut milk, broth, and simmer until the sweet potatoes are tender 20-30 minutes. Swirl in PB, salt, and pepper.  *I had leftover boiled broccoli that I added in at the end. This is a perfect dish to move any leftover veggies in your fridge. If you want to make the broccoli fresh you can add it to boiling water for 5-10 minutes until aldente.

        Meanwhile, cook brown rice (or grain of choice). I like to measure 2.5-3 cups of broth for every 1 cup of brown rice and cook “low and slow” (on low heat until the liquid has just been absorbed) for about 45 minutes but keep an eye on it. Season with salt and pepper.

        To serve, ladle the curry over rice. Enjoy!

        *This dish is very versatile. Other add ons that would be delicious would be asparagus, snap peas, tofu, shrimp, or chicken.

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          Categories Cook Well Archive, Main Course, Mastermind Archive

          Zucchini Noodles with Baked Feta and Tomatoes

          Zucchini Noodles with Baked Feta and Tomatoes

          Image: My Intuitive Health
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          Zucchini Noodles with Baked Feta and Tomatoes

          Servings

          3

          Ingredients

          • 1 pint of cherry tomatoes
          • 4 oz block of feta (or crumbled)
          • 1 tbsp olive oil
          • 1/2 tsp dried oregano
          • Pinch of salt and pepper
          Zucchini Noodles
          • 1 package of zucchini "spirals" from produce section (or freezer) *you can also use whole zucchini and make ribbon "noodles" with a vegetable peeler
          • Salt and pepper to taste

          Instructions

          Preheat the oven to 400 degrees. In a pie plate, add the tomatoes and season with oil, oregano, salt and pepper. Create a cavity in the middle and place the feta (a block would be ideal but I just used crumbled and it was still delicious). Bake for 30 minutes on the middle rack until tomatoes have begun to burst.

          Remove from the oven and break up the tomatoes with a spoon or spatula while mixing with the feta.

          Meanwhile, cook the zucchini spirals in a pan over medium heat. Put a lid on the pan so that the zucchini spirals can soften. Give the zucchini a few stirs (about 5-10 minutes). The goal is to get them slightly softened, not brown. If there is liquid, remove the lid and cook until the liquid evaporates. Add the cooked tomato/feta mix and stir to combine.

          Taste for seasoning. Enjoy!

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