Archive for the ‘All American’ Category

Hearty breakfasts are wonderful. There is a part of me that wishes I could eat a big ‘ole breakfast every day of the week.  Since my nutrition studies began I haven’t given up hearty breakfast at all, but I am much more picky about what kind of hearty breakfast I eat.  No more biscuits and sausage gravy for me, though I was born and bred loving the stuff.  And no more fried eggs and ham for my cholesterol-loathing self.  Instead, I feast on a little something like this… and I’m a happier and healthier woman for it.

What You’ll Need:

2 large cloves garlic, minced or pressed

1/2 red bell pepper, diced or chopped

1/2 white onion, diced 

2 cups fresh spinach

1 T extra virgin olive oil

3 or 4 potatoes, chopped evenly 

1/2 tsp salt

1 tsp black pepper            

1 small bunch fresh chives         



How You’ll Do It:

  Heat a large pan to medium high and drizzle in the oil plus a few tables spoons of water.  Once heated, add in peppers, onion, and garlic and saute until onions begin to get translucent.  Then add potatoes and continue to saute or lightly fry for about 10 minutes (depending on how big your chunked potatoes are).  *In order to speed my process and not have to fry them as much, I covered my pan with a lid and let the steam play a larger role in the cooking.  I recommend this for you low-fattys who don’t like to fry*  

Continue cooking until potatoes get tender enough to easily poke a fork through.  At that point, toss in your spinach and a few tablespoons of water.  Cook for 2 or 3 minutes, until spinach has reduced and is partially wiled.  Sprinkle with salt and pepper.  Right before serving, snip fresh chives all over the top of your delicious hashed browns.


Why You’ll Love It:

  “I’m Popeye, the sailor man. I live in a garbage can.  I’m strong to the finish cause I eats my spinach, I’m Popeye the sailor man”   

 Alright, does that sound familiar to anyone?  Was Popeye the first cartoon ever admired for his healthy eating habits?  I think he may have been!  Good ole Popeye was so strong and it was because he ate spinach!  Spinach is a nutritional powerhouse.  There is actually so many nutritional benefits of eating spinach that I am going to refer you HERE if you truly would like to get a glimpse of what spinach can do for you.

   In a nutshell, it has over 1000% of your Vitamin K for the day.  It is also freakishly high in vitamin A, E, C, folate, magnesium, and manganese.   Eating spinach can help protect your body from many different diseases.  

Red Pepper & Spinach Hashed Browns is a great breakfast option, but also makes a great side item for any meal of the day.  If you aren’t one who likes to get up early and get in the kitchen, simply have this for dinner!



 If you love your spinach as much as Popeye himself, try this recipe too. po_image1


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Eating a plant-based diet doesn’t mean you constantly have to meal plan a month in advance, rack your brain, and make a mess in your kitchen in order to produce a flavorful, enjoyable, hot meal.  In fact, there are tons of delicious no-brainer meals that can be put together for a single, a family, or student with little preparation and planning.  This recipe is a great example.

A panini is a grilled sandwich typically made from a special type of bread, such as ciabatta, and pressed in a two sided grill.  Well, my panini is slightly different than what this definition implies: I use regular whole wheat loaf slices and I don’t press it to make it grilled.  I grill the insides and toast the outside, which helps cut the fat and calorie content.

By toasting your bread you are not pressured into oiling or buttering it.  After you toast it you can add a dab of non dairy non-hydrogenated butter to your bread, if you like.  Or you can enjoy the Zucchini Panini like me, with your toast plain.  It’s perfectly delicious, lower in fat and calories, and it hold up well with the savory grilled veggies inside!

What You’ll Need: (yields 2 sandwiches)

4 sliced whole wheat bread

1 cup spring lettuce

1 medium zuke, halved and sliced lengthwise into flat planks (6-8 slices should be produced) 

1 medium tomato, sliced medium thickness (in 4 or 5 slices)

1 large slice of white onion, rings separated

1/4 cup diced bell pepper mix (I used red, yellow, green)

cracked black pepper (and optional salt) to taste

2 T extra virgin olive oil (or water to make recipe even lower in fat)

1 T Dijon mustard

How You’ll Do It:

  Heat your grill pan on the stove top on medium.  Once heated, drizzle olive oil across it or pour water in.  Place zucchini, bell peppers, tomato, and onion rings all on grill pan.  Sprinkle the exposed side of the veggies withblack pepper (and optional salt). Grill vegetables for 3-4 minutes on first side, then flip and grill for 3 more minutes.  Continue flipping as needed until veggies are thoroughly cooked but be careful not to burn them.  

  While veggies are grilling put the bread in the toaster.  Once it’s toasted, spread dijon on the bread and put a small bed of lettuce down on two of the four pieces.  When your veggies are tender and fragrant, remove them from the grill with a fork and place them on the bed of lettuce.  Stack your sandwich as you desire and cut it in half.  


Why You’ll Love It:

   This sandwich is packed with nutrients.  Vitamin C, magnesium, manganese, B1, B2, B6, Vitamin K, Vitamin E, folate, just to name a few!  All of these nutrients are healthful and healing.  Getting your essential nutrients from foods as opposed to getting them from supplements makes a HUGE difference.  When you eat whole foods you are eating the perfect nutrient combinations in each food, causing a perfect synergy which facilitates healing and disease prevention (or reversal).  It is very important to get your nutrients from foods, the way nature was created.  Nature did not create a bunch of scientifically isolated nutrients isolated and then combined all with each other in form of a nasty vitamin!

  By eating all of these fresh veggies on whole wheat bread, you’re getting even more protein than you would from the veggies alone and you’re washing the meal down with a helping of fiber!  Fiber is ESSENTIAL to a strong immune system and a healthy person.  Fiber speeds up the time it takes for your food to pass through your body and decreased the likely hood of toxins and carcinogens being absorbed into your system.  Fiber is KEY to WEIGHT LOSS.  It is recommended that adults take in 25-35 grams daily.  Switching to a plant-based diet, or even incorporating mostly plant-based meals into your diet will definitely increase the amount of fiber in your diet.  

  So, how do you get more fiber?  Fiber is fruits, nuts, vegetables, beans, and whole grains.  Where is fiber not found?  Animal products such as all meat, poultry, fish, and dairy.  So if you’re main course is an animal product (meat), or if it’s covered in animal products (think pizza, macaroni and cheese), or if you’re eating animal products here and there throughout your day (think yogurt, cheese on sandwich, fish at dinner, and dessert) then you’re getting a hearty helping of foods without fiber.  This means you’re likely embracing a diet low in fiber and therefore promoting disease.  If you aren’t sure, just keep an eye out on what sort of things you consume and ask yourself  “Is this full of fiber or not?”

  If you’re loving this Zucchini Panini because like me, zuke is one of your favorite green veggies, then you’ll love this recipe too!

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Perhaps I should start out this post with the ‘Why You’ll Love It’ section, as clearly there are a lot of reasons you’ll love this recipe.  Those who have nut allergies, beware.  This recipe is not for you but I will put up a fabulous dessert recipe for you soon… to keep things even.  This is an equal opportunity site, after all. =)

D was writing music with his band last night and I had an idea.  I thought if I made some peanut butter cookies perhaps I could will him to come home early.  His band practices in our neighborhood and it was a breezy day so I thought maybe nature was on my side and would deliver the delicious smells and scents right out of my kitchen window, down the street, and to D.  Ok, clearly I was in a bit of a dreamy mood yesterday.  But he did eventually come home and he was delighted to see these treats on the cooling racks. 

What You’ll Need:

1 3/4 cup Unbleached All Purpose flour

1 cup dark brown sugar

3/4 cup plain raw sugar 

3/4 t baking soda

3/4 t salt

1/2 cup chunky peanut butter

3/4 T vanilla

2.5 T soy milk (or nut milk)

1 1/2 t egg replacer powder + 2 T water (equivalent to 1 ‘egg’)

1/2 cup non dairy non-hydrogenated butter

1/2 cup non dairy semi-sweet chocolate morsels

How You’ll Do It:

Preheat oven to 375 degrees.  Mix flour, salt, and baking soda in a small bowl.  Then mix egg replacer powder and water in a blender or Magic Bullet (ideal for this) until fluffy (about 1 minute).  Next you’ll cream your non-dairy butter, sugars, vanilla, and peanut butter in a large bowl.  Once thoroughly creamed together, incorporate egg replacer and then flour mixture.  Once dough is formed, place evenly shaped dough balls onto an ungreased baking sheet 1.5″ apart from each other.  My recipe usually yeilds 20-24 cookies, depending on what size your dough balls are.  I usually shape mine into a small ping pong ball size.

Once cookie dough balls are all ready on baking sheets, press fork tines across the top of each cookie left and right and up and down.  At this point you can sprinkle some raw sugar on the tops of each cookie for a pleasant visual when finished, but it is totally optional.  Bake at 375 for 10-12 minutes, do not exceed 12 minutes.  

When the cookies are finished baking remove them from the baking sheet and place them on a cooling rack. If you’re going to add the chocolate dots, melt the chocolate morsels on stove top set to medium or in the microwave in 20 second intervals, stirring between each interval.  Use a small spoon to dab chocolate centers on each cookie or be creative with your design!


Why You’ll Love It:

   As if you needed me to tell you!  These cookies are to die for!  And they are just rich enough to keep you from devouring the entire plate yourself.  Each just one or two at a time and they’ll surely last you for days!

   Most people don’t know that peanuts actually have antioxidants in them!  In fact, they have the same antioxidant, resveratrol, as red wine and red grapes.  This is one of the many reasons why peanuts promote a healthy heart.  Many studies, including the Nurses Health Study (conducted with 86,000 women), showed that frequent nut consumption helped reduce heart disease risk.  The Nurses Health Study also showed peanuts significantly reducing the chance of gallstones.  Many people fear peanuts due to their high fat content.  What we need to remember is that peanuts are high in monounsaturated fat, which is a great fat to consume.  Eating nuts will not make you gain weight!  In fact, studies in Spain have shown that eating nuts will make you less likely to gain weight.  

If you’re eating a well rounded plant based diet you don’t have to worry about your daily consumption of fats.  The primary source of bad fats comes from animal produces.  As does deadly LDL cholesterol.  Many sources of good fats (avocados, nuts) are also great sources of protein.  Just keep this in mind while you indulge in this rick and savory dessert!  The wonders of living a guilt free plant based diet are amazing!

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Last night we did BBQ!  The BBQ sandwich was tasty and delicious.  Unfortunately for Hello Veggie, it was such a simple vegan barbeque recipe that I don’t even feel proud to post it!  I boiled a package of tempeh for 10 minutes.  Then I grated the tempeh and saturated it with barbeque sauce in a bowl.  I thoroughly mixed it together and let it marinate for 24 hours.  Once I was ready to serve it I simply heated it in a pan until it was steaming hot.  I served it on a bun with some sliced pickles and it was a delicious sandwich!  Who ever thought you could have cholesterol free barbecue? 

I thought to myself, “what goes with a vegan BBQ sandwich?”.  Well, fries and cole slaw!  I made some amazing potato wedge fries and some amazing Red Choy Slaw!   

What You’ll Need:

1 med head red cabbage, sliced into thin strips

1 head baby bok choy (Chinese cabbage), chop the stalks and slice the leaves 

3 green onions, sliced thinly

1/2 cup granulated sugar

1/2 cup white vinegar

1/4 cup canola oil

3 T toasted sesame seeds



How You’ll Do It:

The onions, cabbage, and bok choy need to all be sliced, shredded, chopped or cut up in whatever fashion you desire for your slaw.  Rinse, dry, and set in a medium bowl.  In a small pot, combine oil, sugar, and vinegar and bring to a boil.  Stir regularly.  Once mixture boils, remove from heat.  Put sesame seeds in a small pan over medium/high heat to toast.  Once seeds are toasted add them to the vinegar mixture.  Pour mixture over entire bowl of cabbage, cover, and chill before serving (at least for one hour).  When ready to serve, toss slaw to cover with the dressing.  

Why You’ll Love It:

The amazing thing about cabbage is that it is packed with calcium and is a member of the cruciferous family, which means it has great anti-cancer powers!  Additionally (as if we needed more reasons to eat it), RED CABBAGE is even better than white.  It has been shown to help prevent Alzheimer’s disease due to the phytonutrients present in this particular veggie! Woo! And lets keep in mind, Red Choy Slaw is a great RAW side dish.  So you don’t lose or alter any nutrients in cooking it! 

Cabbage, shredded, boiled
1.00 cup
150.00 grams
33.00 calories
Nutrient Amount DV
World’s Healthiest
Foods Rating
vitamin K 73.35 mcg 91.7 50.0 excellent
vitamin C 30.15 mg 50.3 27.4 excellent
dietary fiber 3.45 g 13.8 7.5 very good
manganese 0.18 mg 9.0 4.9 very good
vitamin B6 (pyridoxine) 0.17 mg 8.5 4.6 very good
folate 30.00 mcg 7.5 4.1 very good
omega 3 fatty acids 0.17 g 7.1 3.9 very good
vitamin B1 (thiamin) 0.09 mg 6.0 3.3 good
vitamin B2 (riboflavin) 0.08 mg 4.7 2.6 good
calcium 46.50 mg 4.7 2.5 good
potassium 145.50 mg 4.2 2.3 good
vitamin A 198.00 IU 4.0 2.2 good
tryptophan 0.01 g 3.1 1.7 good
protein 1.53 g 3.1 1.7 good
magnesium 12.00 mg 3.0 1.6 good
World’s Healthiest
Foods Rating
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

*chart is from whfoods.com

If you’re looking for a perfect main dish to pair with Red Choy Slaw, consider Quinoa Pinto Burgers or a Garbanzo Salad Sandwhich.

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This is one of my all time favorite appetizers!  It’s perfect for a party full of finger foods or as an introduction to a special meal!  The best part is the flavor.  It is amazing!  The asparagus tastes tangy and fresh and the phillo dough adds a fun crunch!  The second best part about this awesome low-fat appetizer is how EASY and QUICK it is to make!  

What You’ll Need:

1 pound fresh asparagus

1/8 package phillo dough, thawed and kept moist

salt and pepper to taste

1/2 large lemon

3 T olive oil for rubbing on dough

How You’ll Do It:

Preheat your oven to 375 degrees.  Have your phillo dough thawed overnight the night before, and out on the counter for an hour before preparing cigars.  Keep your dough covered with a few damp paper towels.  You don’t want it to get dry and start to tear!  In a large saute pan, on med-high heat, saute asparagus with salt, pepper, and lemon juice.  Squeeze half the lemon in at the start and then half the lemon towards the end.

 Once asparagus is al dente, you must start to work quickly.  Get one sheet of phyllo dough out and place two or three asparagus stems down on the end, lengthwise.  Roll them up to the top of the dough while using a brush or finger to add extra virgin olive oil to the outside of the dough as you roll it.  

It is OK if the asparagus tips stick out one end more than the other or not at all.  Repeat the rolling process until all ingredients are used.  Bake them on a baking sheet for 10 minutes!  When you take them out they should be crispy and cooked!  Take all cigars and cut them in half lengthwise!


* phillo dough comes in large sheets.  I half of mine in half lengthwise/vertically, and then used about 1/2 of that half for the Asparagus Cigars.

Why You’ll Love It:

   As a member of the lily family, Asparagus has it’s prime season just between April and May.  It is very high in folate, potassium and is known as a diuretic.  As asparagus is a diuretic, is has been known to help swelling and postmenopausal water retention. 

  A special note to those very special mothers-to-be: eat extra asparagus!  No, not so you’re ankles don’t swell (although it should help).  Eat it because the folate present is essential in facilitating healthy nervous system development in your baby/fetus!  And since asparagus is a fat-free food, low-calorie food, and helps you out so much, just eat as much as you can without worry of that extra ‘baby weight’!

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This recipe is wonderful.  It is perfect as a side dish or a main course when served over a whole grain.  The recipe is incredibly simple, but the cooking method is slightly involved.  Just pay close attention and you’ll produce some amazing food. 

What You’ll Need:

1 part balsamic vinegar to 2 parts extra virgin olive oil.  (you choose, 1 cup for 1 cup or 1/4 cup for 1/4 cup, use more or less depending on how much oil and vinegar you prefer to eat.  the low-fatties will go for lesser measurements of course!)

mixed vegetables of your choose  ( I recommend root veggies: brussel sprouts, carrots, potatoes, turnips, onion etc.  but any combination should work)

How You’ll Do It:

Preheat your oven to 415 degrees.  Toss your veggies in the oil/vinegar mixture and lay them on a baking sheet.  Make sure to only allow your veggies to be piled up one layer thick. This is necessary for even roasting and crisping.  Do not pile your veggies inches deep.  Use multiple baking sheets if needed! Don’t be lazy!  Cook them for 40 minutes, casually stirring them at 25 minutes and 35 minutes to rotate.  Enjoy!


Why You’ll Love It:

  You’ll love the versatility of this recipe.  You can pick and choose your veggies based on what you have on had, which means the nutritional profile can be extremely healthful, very healthful, or just healthful. 

  When you eat a plant based diet it is very important to keep a variety of veggies in your weekly diet.  With this recipe, and other medleys, you can add a variety of veggies all in one dish.  The flavors will compliment each other and makes your taste buds rejoice and the mix of nutrients your body gets will do great things for your health.

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A delicious low-fat meal can simply be constructed with a portobello mushroom cap.  Portobello burgers are great because you don’t have to use a recipe for the ‘patty’ because the portobello IS the ‘patty’!  Also, if you have a small household you can easily just buy one, two or three mushrooms and not have to deal with left overs going bad in your fridge.

Before I went veg I didn’t like mushrooms what-so-ever and neither did D.  Now we both love them.  Eating a plant based diet has been amazing due to all of the different foods that we would never have eaten before that we have grown to LOVE  now.  Mushrooms are one of those foods that we’ve come to love.  They are great stuffed, on top of pizza, added in a veggie saute and also in THICK BURGERS.

  The portobello is known for its ‘meaty’ texture.  No, I don’t eat it wising it was meat.  But it provides a hearty thick and chewy texture, unlike some other veggie burgers which can be very fragile.  The Portobello Thick Burger is very CHOMP friendly.


What You’ll Need:

As many portobellos as desired, per person.  

1 T extra virgin olive oil

salt and pepper to taste

How You’ll Do It:

Heat a grill pan to med-high and lightly spray with olive oil.  Place portobello mushroom down (under side down) on grill and salt and pepper the top.  You could easily add some hot spices or other pepper spices to your mushroom cap based on your taste.  I like cracked black pepper and sea salt.  Continuously flip the mushroom cap every 5 minutes, making sure to not burn either side, until your cap has reduced to the desired thickness. (I usually let mine reduce by 40%)

Remove burger from the grill pan (our outdoor grill if you’re using that instead) and add it do a whole wheat bun and all of the burger dressings you like!  What’s great about burgers is that you can put all of the condiments on the table and let everyone dig in as they please! An interactive meal is a fun meal!  Serve your burger with one healthful side or another, and you’re meal will be filling and T.A.S.T.Y!  If you’re looking for gluten-free, try your burger in a lettuce wrap!


Why You’ll Love It:

Portobello mushrooms are very low in calories, high in B vitamins, not expensive, and are filling!  Portobellos are actually Crimini mushrooms which have been allowed to continue growing for a short amount a time longer which develops their larger size.  They are high in selenium and copper.  Selenium facilitates proper function of of your bodies antioxidant system.  Copper has been shown to be a food that helps reduce the symptoms of rheumatoid arthritis.

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