Balance Between Healthy Food, Fitness and Wine
Maple Mustard Brussels Sprouts Serves 4 Ingredients: 4 cups Brussels sprouts, trimmed and halved 1 teaspoon extra virgin olive oil Salt & Black Pepper, to taste 2 tablespoons Dijon mustard 2 tablespoons maple syrup 1/2 cup feta cheese, crumbled 1/4 cup pumpkin seeds 1/2 pomegranate …
Rainbow Lettuce Wrap with Spicy Mango Dressing Serves 4 Vegetable Ingredients: 1 1/2 cups purple cabbage, thinly sliced 1 red bell pepper, thinly sliced 1 medium carrot, shredded 2 stalks green onion, thinly sliced 1 head romaine hearts, large leaves separated, washed and dried 2 …
Ingredients:
1 cup brown jasmine rice (uncooked)
1 1/2 tablespoons toasted sesame Oil (divided)
1 pound tofu (extra firm, drained and diced)
Pink Himalayan salt & fresh ground black Pepper (to taste, divided)
2 cups broccoli, chopped
1 cup purple cabbage, thinly sliced
1 medium carrot, diced
4 eggs, whisked
3 tablespoons tamari
3 stalks green onion, thinly sliced
Directions:
1. Cook the jasmine rice according to package directions.
2. Heat half of the sesame oil in a large non-stick pan over medium heat. Cook the tofu for about five minutes or until browned, frequently tossing. Season with salt and pepper and transfer to a bowl.
3. In the same pan, heat the remaining sesame oil over medium heat. Cook the broccoli, purple cabbage, and carrots until fork-tender, about five to seven minutes.
4. Slide the veggies to the side of the pan and add the eggs. Gently push the eggs back and forth with your spatula until scrambled and cooked through.
5. Add the rice over top of the eggs and break it up with your spatula. Add the tofu and tamari.
6. Gently stir until everything is well combined. Divide into bowls, garnish with green onions and enjoy!
Leftovers: Refrigerate in an airtight container for up to four days.
Serving Size: One serving equals approximately two cups.
No Tamari: Use soy sauce or coconut aminos instead.
Additional Toppings: Add mushrooms, or green peas.
{Rachel’s Suggested Wine Pairings}
Lambrusco di Sorbara from northern Italy’s Emilia-Romagna region
Off-Dry Riesling from Kamptal, Austria
Pinot Gris from Alsace, France
Asian Quinoa & Edamame Salad Ingredients: 1/2 cup dry quinoa 1 cup frozen edamame 2 stalks green onion, thinly sliced 1 red bell pepper, thinly sliced 1 small Persian cucumber, sliced into half-moons (about 1 cup) 1 cup shredded purple cabbage 1 cup shredded carrots …
Roasted Vegetable & Lentil Salad Serves 4 Ingredients: 1 medium sweet potato, diced into 1 inch cubes 1 red beet, peeled and diced into 1 inch cubes 1 small delicata squash, cut in half lengthwise, seeds scooped out and cut into 1/2 moons 4 cups …
Serves 4
Ingredients:
2 2/3 cups green or brown lentils (cooked, drained and rinsed) *
1/3 cup tahini (divided)
1/2 cup cilantro (finely chopped)
1 teaspoon cumin
1 Tablespoon apple cider vinegar
1 teaspoon sea salt (divided)
1/4 cup unsweetened coconut yogurt
1/4 cup water
8 cups mixed greens
1 cup sauerkraut *
*Ingredient Notes*
Directions:
1. Preheat the oven to 350ºF and line a baking sheet with parchment paper.
2. In a food processor or blender, combine the lentils, 2/3 of the tahini, cilantro, cumin, apple cider vinegar and half the salt.
3. Form the mixture into balls using about 1 to 1 1/2 tablespoons of the mixture for each ball. Place on the baking sheet and cook for 20 to 25 minutes or until warmed through and firm.
4. Meanwhile, make the dressing by whisking together the yogurt, remaining tahini, remaining salt and water.
5. Divide the mixed greens onto plates and top with the lentil tahini falafels, sauerkraut and tahini yogurt dressing. Enjoy!
Wine and Food pairing can be difficult and daunting for some but I am here to tell you, it doesn’t have to be! Remember it’s all about what YOU like! Think of the food and the wine as complementing one another and bringing out the …
Rainbow Tempeh Bowl Ingredients: 4 cups broccoli florets 1 teaspoon avocado oil 2 cups shredded carrots 1 red bell pepper, thinly sliced 2 scallions, chopped 1 tablespoon black sesame seeds (optional, for garnish) 1 block tempeh, cubbed 1 1/2 teaspoons toasted sesame oil 1/4 cup …
Coleslaw:
2 cups shredded green cabbage
2 cups shredded purple cabbage
1 cup shredded carrots
1/2 cup chopped fresh cilantro
2-3 green onions, sliced
Dressing:
1/4 cup extra virgin olive oil
1 lime juiced
1 tablespoon honey (or maple syrup for vegan)
1 garlic clove, minced
1/4 teaspoon red pepper flakes optional
1/8 teaspoon salt or more to taste
1. In a large bowl, combine the coleslaw ingredients: shredded cabbage, shredded carrots, chopped cilantro, and sliced green onions.
2. In a small bowl or jar, whisk together the dressing ingredients: olive oil, lime juice, honey, minced garlic, red pepper flakes, and salt. Pour as much dressing over the coleslaw as desired. The dressing is also delicious over a salad if you want to dress the slaw lightly and use leftovers for any other salad!
3. Toss the coleslaw and dressing together. Serve the coleslaw over tacos, on sandwiches, a side salad or as a side to BBQ chicken, ribs or tempeh!
4. The coleslaw may be prepped in advance and refrigerated, or used immediately after preparation.
Watermelon and Heirloom Tomato Salad Ingredients: 1 Tbsp. extra virgin olive oil 3 Tbsp. red wine vinegar 2 Tbsp. finely chopped basil (or mint, chives, or parsley) 1/4 tsp. sea salt (or pink Himalayan salt) 1/4 tsp. ground black pepper 1 cup arugula 1/2 medium …
Winter Superfoods Bowls Ingredients: 2 medium beets, peeled, cut into 1-inch cubes 2 medium sweet potatoes, cut into 1-inch cubes 4 tsp. olive oil, divided use ½ tsp. ground cumin, divided use Sea salt (or Himalayan salt) and ground black pepper, divided use 2 cups …
Roasted Cauliflower Tacos
Ingredients:
2 heads cauliflower
2 tablespoons avocado or coconut oil
3 teaspoons cumin
2 teaspoons chili powder
2 teaspoons paprika
1 teaspoon pink Himalayan salt
For serving:
12-15 grain-free tortillas
Lime wedges
1 jalapeno pepper, sliced
1 cup red cabbage, thinly sliced
½ cup fresh cilantro
2 avocados, mashed with salt and pepper
Directions:
Preheat oven to 425°F. Spread cauliflower around two large baking sheets. Add oil, cumin, chili powder, paprika, and salt. Toss to combine.
Roast for 25 minutes or until golden brown and tender.
To serve, warm tortillas in microwave or oven, directly on the still-warm oven racks, until soft – only a minute or two.
Add a few spoonfuls of cauliflower. Garnish with lime, cilantro, cabbage, and avocado mash.
Best consumed when fresh. Store leftover sauce in refrigerator up to a week and cauliflower in refrigerator up to 3 days.