mexican polenta scramble

This is a very good recipe full of mexican flavors!!! Corn (polenta), tomatoes, beans, avocado and pepitas (sunflower seeds) are combined in this vegetarian dish to make your meal as healthy as tasty! Fibers, antioxidants, vitamin E, vitamin C, proteins... you got it all! ...enjoy!

Mexican polenta scramble
[6 servings]
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1 tablespoon olive oil
1/2 red onion, chopped
1 red bell pepper, diced
2 cups cherry tomatoes, chopped
1 tablespoon chili powder
16 oz polenta, coarsly crumbled
2 cups black beans
1 avocado, diced
1/3 cup sunflower seeds , roasted
salsa, to taste

1. Heat the olive oil in a large skillet.
2. Add the red onion and cook 2 to 3 minutes.
3. Add the bell pepper and cook 2 minutes more.
4. Add the cherry tomatoes and heat 2 to 3 minutes.
5. Add the polenta and the black beans and heat until hot.
6. Garnish with the avocado and sunflower seeds and serve with salsa.

Nutrition facts

[for 1 serving]
426 calories, 13 g fat, 1.6 g saturated,
63 g carbs, 15 g fibers, 18 g protein

vegetarian chili

This vegetarian chili is a favorite of my boyfriend and I cook big batches so I always have some ready in the freezer! Of course, I use my favorite bean, black bean, but I also use crumble tofu so I get a delicious healthy comforting meal!

.Vegetarian chili

12 servings
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2 tablespoons olive oil
2 large onions, chopped
1 1/2 red bell pepper, diced
1 zucchini, diced
2 x 28 oz canned diced tomatoes
1 pound tofu, crumbled
6 cups cooked black beans
2 cups frozen corn kernels
2 tablespoons chili powder
salt and pepper to taste

1. In a large skillet, heat the olive oil.
   
2. Add the onions and cook until transparent.
3. Add the bell pepper and zucchini. Cook 3 to 5 minutes.
4. Add the tomatoes, tofu, black beans, corn, and seasonings.
5. Simmer at medium intensity about 30 minutes.
6. Serve with corn tortilla chips and garnish with a little cheese!
   

Nutrition facts
[for 1 serving]
269 calories, 5 g fat, 0.8 g saturated,
44 g carbs, 11 g fiber, 15 g protein

vegetarian mexican tortillas

This is another fast and easy recipe you can costumize according to the food you have on hand! Sour cream, avocado, black beans, salsa, red onion, yellow bell peppers and shredded mozarella served on a whole-wheat tortilla make a nutritious and satiating meal!

It seems that black bean is my favorite bean... I'm always using black beans!!! I like them because they are smaller and less starchy. Moreover, they are ranked #1 in the legume category for their antioxidant content! For you information, I think red kidney beans are second. Feel free to use any bean that please your own taste buds because legumes are so good for your health anyway! Low in fat, full of fibers and packed with proteins, beans are definitely the perfect substitute for meat.

Vegetarian mexican tortillas

1 serving

.1 10'' whole-wheat tortilla

1 tablespoon light sour cream (I used Liberty 5.5% m.f.)

2 tablespoons salsa

1/4 cup mashed avocado

1/3 cup black beans

bell peppers, sliced

red onion, sliced

lettuce, chopped

2/3 oz shredded part skim mozarella

1. Spread the sour cream, salsa, and mashed avocado (guacamole) on the whole-wheat tortilla.
2. Garnish with the balck beans and veggies.
3. Sprinkle with the shredded cheese.
4. Roll up and enjoy!

Nutrition facts

[for 1 serving]

414 calories, 17 g fat, 3.7 saturated,

54 g carbs, 13 g fibers, 15 g protein

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vegetarian pizza

Pizza is often considered as an unhealthy fast-food, but it doesn't have to be! When it's filled with veggies, and not loaded with processed meat and full-fat cheese, pizza can really be healthy! Sometimes I use whole-wheat tortilla for a quick pizza when I'm in a hurry, but when I have a little time, actually no more than 45 minutes are required, I do the real stuff: homemade whole-wheat pizza dough... mmmmm!

Whole-wheat pizza dough
for a 12" pizza
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3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 1/4 teaspoons quick-rising yeast
1/2 teaspoon garlic salt (or regular salt)
1 teaspoon dried basil
1/4 teaspoon sugar
2/3 cup hot water (~120°F)
2 teaspoons olive oil

1. In a large bowl, combine the flours, yeast, salt, basil, and sugar. Mix well.
2. In another bowl, combine the hot water and olive oil.
3. Add to the flour mixture and blend with a wooden spoon. Use your hand if necessary and work the dough until the formation of a ball.
4. Cover with a damp towel and let rise for 20 to 30 minutes.
5. Roll the dough into a 12" inches wide circle.

Vegetarian pizza
8 slices
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1 12" pizza dough
1 cup marinara sauce
4 garlic cloves, minced
1/2 red onion, sliced
1/2 cup mushrooms, sliced
1/2 orange bell pepper, sliced
1 cup shredded part skim mozzarella
1/4 cup feta cheese
1 teaspoon dried basil

1. Spread the marinara sauce on the pizza dough.
2. Place all the ingredients and garnish with the cheeses and basil.
3. Bake, preferably on a pizza stone, in a preheated oven at 425°F for about 15 minutes or until golden.

Nutrition facts
[for 1 slice]
203 calories, 7 g fat, 4 g saturated,
23 g carbs, 3 g fiber, 12 g protein

italian tomato pasta

Another easy pasta recipe that is really a cinch to make! In less than 20 minutes, you have a delicious Italian meal. Okay... I agree... maybe using whole-wheat pasta and sneaking in zucchini and bell peppers is not traditionally done in Italy, but maybe they wouldn't even notice since it's really, really, really good!

Italian tomato pasta
4 to 6 servings
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1 package (375 g) whole-wheat penne
2 tablespoons olive oil
28 oz canned whole Italian tomatoes (preferably Pastene)
4 garlic cloves, minced
1 bell pepper, sliced
1 zucchini, sliced
6 tablespoons parmesan, grated

1. Cook the penne until aldente.
2. In a large skillet, heat 1 tablespoon olive oil and cook the garlic until fragrant.
3. Add the canned tomatoes.
   
4. In another skillet, heat 1 tablespoon olive oil and cook the bell pepper and zucchini.
5. Drain the pasta and add to the tomato sauce with the vegetables.
6. Serve immediately and sprinkle with grated parmesan.
   

Nutrition facts
[for 1/6 recipe]
333 calories, 7 g fat, 1,7 g saturated,
59 g carbs, 9 g fibers, 14 g protein

hummus with roasted red pepper and garlic

Hummus is actually made of puréed chickpeas (or garbanzo beans). To boost the flavor, roasted red pepper, roasted garlic, and sun-dried tomatoes are added to the mix. The result is a delicious hummus that can be spreaded on crackers to accompany a soup or for a simple snack. Try it as a dipping for your veggies too!

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Hummus with roasted red pepper and garlic

Yield about 2 cups

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1 head garlic

1 teaspoon olive oil

1/2 cup roasted red peppers (in a jar)

15 oz chickpeas, rinsed

3 tablespoons water

2 tablespoons sun-dried tomatoes, chopped

2 tablespoons tahini

1. Preheat oven to 375F. Cut off the top of the head of garlic. Put in a small baking dish and sprinkle with the olive oil. Cover tightly with foil and bake for about 20 minutes. Remove the foil and roast 5 minutes more. Remove from the oven.
2. Remove the garlic cloves and add to a food processor. Add the roasted red pepper, chickpeas, water, sun-dried tomatoes, and tahini.
3. Purée until smooth.

Nutrition facts

[for 1/4 cup]

153 calories, 5 g fat,

21 g carbs, 5 g fiber, 6 g protein

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tex-mex skillet

If you enjoy mexican flavors, try this vegetarian meal loaded with tex-mex flavors! It's a good way to be introduced to beans. I used red kidney beans, but black beans would have been great too! Use the veggies you have on hand and adjust the heat by adding more or less chili powder.

.Tex-mex skillet

6 servings

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1 tablespoon canola oil

2 onions, chopped

1 zucchini, chopped

1 bell pepper, chopped

1 cup instant white rice

½ cup water

1 tablespoon chili powder

28 oz canned diced tomatoes

15 oz canned red kidney beans, rinsed

2 ½ cups frozen corn kernels

1 cup shredded cheese

1. In a large skillet, heat the oil. Cook the onions until transparent.
2. Add the zucchini and bell pepper and cook for a few minutes.
3. Add the rice, water, chili powder, diced tomatoes, beans, and corn.
4. Heat over medium-high intensity and bring to a boil. Reduce the heat and simmer a few minutes until the rice is tender.
5. Serve and garnish with shredded cheese.

Nutrition facts

[for 1 serving]

433 calories, 10 g fat, 4 g saturated

69 g carbs, 10 g fiber, 21 g protein

tomato pasta with brocoli

Pasta is one of the easiest and fastest meal to cook! Luckily, making it healthy is also a cinch! Try one or more of the followings to improve the nutritional profile of your favorite pasta:

• try whole-wheat pasta
• add veggies
• sneak in garlic to boost the flavor
• choose low-fat cheese like part-skim mozzarella
• use only a small amount of tastier cheese like parmesan
• prefer tomato-based sauce to cream-based sauce
  

Garlicky vegetarian pasta

4 servings

.4 cups whole-wheat dry pasta

1 tablespoon olive oil

1/2 cup sun-dried tomatoes

12 garlic cloves

4 cups brocoli chopped

2 cups tomato sauce

1/4 cup fresh basil

1/2 cup part-skim mozzarella

1/4 cup parmesan

1. Cook the pasta.
2. Hydrate the sun-dried tomatoes with boiling water at leat 15 minutes. Drain and chop.
3. In a large saucepan, heat the olive oil and cook the sun-dried tomatoes, garlic, and brocoli. Add the tomato sauce and heat until hot. Add the basil and add the drained cooked pasta. Blend well.
4. Serve with cheese.
   

Nutrition facts for 1 serving : 450 cal, 11 g fat, 3 g saturated, 82 g carbs, 5 g fibers, 19 g protein

cherry tomatoes

Bite-sized tomatoes?! That's it. One bite, one tomato, but I bet you won't stop to only one! Tomatoes are well known for their powerful antioxidant, named lycopene, responsible for this deep red appealing colour. It has been shown to be very helpful in prevention and even treatment of prostate cancer. But for all the women out there, you should know that lycopene can do more than that! As an antioxidant, it is potentially beneficial for all kind of diseases, including cardiovascular diseases and various cancers.

Nutrition facts for 1 cup: 31 calories, 0 g fat, 7 g carbohydrate, 2 g fibers, 1 g protein, 19% vitamin A, 65% vitamin C.

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Here's a little starter that is definitely a hit. These skewers are easy to make ahead, and actually they're even better that way because it allows the flavor of the pesto to deeply penetrate into the tomatoes and cheese. Moreover, they really are a pinch to prepare, it is perfect to serve to your guests, and it's deliciously healthy....! Mmmmm!

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Cherry tomato and bocconcini skewers

Nutrition facts for 1 skewer (3 half cherry tomato, 1 cocktail-size bocconcini, and 1 tsp basil pesto): 66 calories, 3.5 g fat, 1.7 g saturated, 5.3 g carbohydrate, 0.3 g fibers, 3.6 g protein.