Cuisine: Vegetarian

Lemony White Beans & Bok Choy

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 Lemony White Beans & Bok Choy
Inspired by a tasteofhome.com recipe, modified to make it vegetarian friendly.
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Course Left Overs, Main Dish
Cuisine Mediterranean, Vegetarian
Prep Time 30 minutes
Cook Time 3 hours
Passive Time 2 1/2 hours
Servings
Ingredients
  • 1 cup dried white beans
  • 5 medium carrots scrubbed and cut into 1/4 inch slices
  • 4 cloves garlic 2 coarsely chopped and 2 minced
  • 3 sprigs fresh oregano
  • 1/2 tsp salt
  • 8 oz vegan ground meat
  • 2 1/2 tbsp olive oil
  • 2 bunches baby bok choy
  • 1/3 cup dry white wine
  • 2 tbsp lemon juice (juice of 1/2 medium lemon)
  • 1/3 cup freshly grated Parmesan cheese optional
Course Left Overs, Main Dish
Cuisine Mediterranean, Vegetarian
Prep Time 30 minutes
Cook Time 3 hours
Passive Time 2 1/2 hours
Servings
Ingredients
  • 1 cup dried white beans
  • 5 medium carrots scrubbed and cut into 1/4 inch slices
  • 4 cloves garlic 2 coarsely chopped and 2 minced
  • 3 sprigs fresh oregano
  • 1/2 tsp salt
  • 8 oz vegan ground meat
  • 2 1/2 tbsp olive oil
  • 2 bunches baby bok choy
  • 1/3 cup dry white wine
  • 2 tbsp lemon juice (juice of 1/2 medium lemon)
  • 1/3 cup freshly grated Parmesan cheese optional
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Instructions
  1. Rinse beans and add to pot with 3 cups water and salt. Bring to boil. Reduce heat to simmer. Add 1 chopped carrot, chopped garlic cloves and 2 sprigs of oregano. Cook for 1-2 hours until beans reach desired tenderness. Drain beans, saving 1/4 cup broth.
  2. Trim off root end of bok choy. Coarsely chop leaves and cut stalks into 1/4 inch pieces.
  3. In large skillet, heat 2 tbsp oil over medium high temperature. Stir fry crumbled vegan meat for 3-5 minutes until browned and set aside.
  4. Add remaining oil and stir fry carrots and bok choy stalks for 5-7 minutes until tender but crisp. Add bok choy leaves, garlic and 1/4 cup wine. Cook for 2-5 minutes.
  5. Stir in vegan meat, beans, chopped oregano, remaining wine and bean broth. Reduce heat and simmer for 3 minutes. Stir in lemon juice.
  6. Sprinkle with Parmesan cheese and garnish with lemon and oregano sprig.

Caribbean Black Beans

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 Caribbean Black Beans
For the quick recipe version, use canned black beans and add the the ginger with the sauteed onions, etc...
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Course Left Overs, Main Dish, Side Dish, Weekday meals
Cuisine Vegetarian
Prep Time 25 minutes
Cook Time 3 hours
Servings
Ingredients
  • 1 cup dried black beans (or 1 15 oz can, rinsed beans)
  • 1 small onion chopped and divided in half
  • 2 cloves garlic minced
  • 1/2 tsp salt (to taste)
  • 1 tbsp minced or grated ginger
  • 2 tbsp olive oil
  • 1 tbsp minced or grated turmeric
  • 3/4 tsp ground allspice
  • 1/4 tsp Ground black pepper
  • 1 medium orange juiced (about 1/3 cup)
  • 1/4 cup green pepper chopped
  • 1/4 cup red, yellow and/or orange peppers chopped
  • 1 tbsp cooking sherry, dry
Course Left Overs, Main Dish, Side Dish, Weekday meals
Cuisine Vegetarian
Prep Time 25 minutes
Cook Time 3 hours
Servings
Ingredients
  • 1 cup dried black beans (or 1 15 oz can, rinsed beans)
  • 1 small onion chopped and divided in half
  • 2 cloves garlic minced
  • 1/2 tsp salt (to taste)
  • 1 tbsp minced or grated ginger
  • 2 tbsp olive oil
  • 1 tbsp minced or grated turmeric
  • 3/4 tsp ground allspice
  • 1/4 tsp Ground black pepper
  • 1 medium orange juiced (about 1/3 cup)
  • 1/4 cup green pepper chopped
  • 1/4 cup red, yellow and/or orange peppers chopped
  • 1 tbsp cooking sherry, dry
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Instructions
  1. Rinse dried beans and place in pot. Add water, allowing enough to cover beans with 2 inches. Add garlic, ginger, onions and salt.
  2. Bring to boil over high heat. Boil for 2 minutes. Reduce heat to simmer, cover and cook for about 2 hours, stirring occasionally. Cook till desired tenderness is reached. Older beans will take longer.
  3. Once beans are cooked, remove from heat.
  4. Sautee remaining onions, peppers, turmeric, black pepper, and allspice in olive oil over medium high heat for about 2 minutes until onions are translucent.
  5. Strain beans and add to sautee along with orange juice and sherry. Stir to heat evenly.

Kale Cranberry Salad

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 Kale Cranberry Salad
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Course Lunch, Salad, Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Vegetarian
Prep Time 15 minutes
Servings
Ingredients
  • 1/2 bunch Fresh kale
  • 1/2 fresh lemon
  • 1/2 tbsp Walnut oil
  • 1 tbsp Extra Virgin Olive Oil
  • 1 tsp local honey
  • 1/2 tsp fresh thyme leaves
  • 1/2 tsp salt to taste
  • 1/4 cup dried cranberries
  • 1/3 cup chopped walnuts
  • 1/4 cup crumbled feta cheese optional
Course Lunch, Salad, Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Vegetarian
Prep Time 15 minutes
Servings
Ingredients
  • 1/2 bunch Fresh kale
  • 1/2 fresh lemon
  • 1/2 tbsp Walnut oil
  • 1 tbsp Extra Virgin Olive Oil
  • 1 tsp local honey
  • 1/2 tsp fresh thyme leaves
  • 1/2 tsp salt to taste
  • 1/4 cup dried cranberries
  • 1/3 cup chopped walnuts
  • 1/4 cup crumbled feta cheese optional
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Instructions
  1. Wash kale and tear leaves into bite sized pieces. Place in large bowl.
  2. For the dressing, squeeze juice from lemon into a small bowl. Add oils, honey, thyme and salt. Whisk until mixed well.
  3. Drizzle dressing over kale. Massage dressing into kale with hands to soften the leaves.
  4. Add cranberries, walnuts and feta cheese. Toss well and serve.

Coconut Red Bean Soup

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 Coconut Red Bean Soup
A delicious simple soup inspired by a national dish of Tanzania in Africa. This dish is traditionally served with Ugali, a corn flour porridge and also delicious served with bread and salad!
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Course Appetizer, Left Overs, Lunch, Main Dish, Side Dish, Soup, Weekday meals
Cuisine African, Soup, Vegetarian
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 15 1/2 oz can red beans, drained and rinsed or 3/4 c. dry beans, cooked
  • 2 tbsp olive oil
  • 1/2 small onion chopped
  • 1/2 green pepper chopped
  • 1/2 tsp curry powder
  • 1/2 cup chopped tomatoes canned if not in season
  • 1/2 tsp salt optional
  • 1/4 tsp freshly ground black pepper
  • 1 1/2 cups unsweeetened coconut milk
Course Appetizer, Left Overs, Lunch, Main Dish, Side Dish, Soup, Weekday meals
Cuisine African, Soup, Vegetarian
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 15 1/2 oz can red beans, drained and rinsed or 3/4 c. dry beans, cooked
  • 2 tbsp olive oil
  • 1/2 small onion chopped
  • 1/2 green pepper chopped
  • 1/2 tsp curry powder
  • 1/2 cup chopped tomatoes canned if not in season
  • 1/2 tsp salt optional
  • 1/4 tsp freshly ground black pepper
  • 1 1/2 cups unsweeetened coconut milk
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Instructions
  1. If using dried beans, soak in large bowl, covered with 2-3 inches of water overnight. Drain, place in pot, cover with fresh water and bring to boil. Reduce heat to simmer, stirring occasionally until desired tenderness is reached, for 1-2 hours.
  2. In a pot or large skillet, heat oil on medium high and sautee onions and peppers for 2 minutes until soft.
  3. Stir in spices and tomatoes, cooking for another 2 minutes.
  4. Add beans and coconut milk. Reduce heat and simmer for 10 minutes.

Marinated Roasted Brussels Sprouts

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 Marinated Roasted Brussels Sprouts
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Course Appetizer, Side Dish, Weekday meals
Cuisine American, Grilled, Low Carb, Vegetarian
Keyword Marinated Roasted Brussels Sprouts
Prep Time 10 minutes
Cook Time 35 minutes
Passive Time 2-4 hours
Servings
Ingredients
  • 1 lb brussels sprouts washed
  • 2 tbsp Extra Virgin Olive Oil
  • 1 tbsp Balsamic Vinegar
  • 1 tsp honey
  • 2 tbsp chopped fresh herbs
  • 4 cloves garlic peeled
  • 1/4 tsp salt optional
  • 1/8 tsp freshly ground black pepper
Course Appetizer, Side Dish, Weekday meals
Cuisine American, Grilled, Low Carb, Vegetarian
Keyword Marinated Roasted Brussels Sprouts
Prep Time 10 minutes
Cook Time 35 minutes
Passive Time 2-4 hours
Servings
Ingredients
  • 1 lb brussels sprouts washed
  • 2 tbsp Extra Virgin Olive Oil
  • 1 tbsp Balsamic Vinegar
  • 1 tsp honey
  • 2 tbsp chopped fresh herbs
  • 4 cloves garlic peeled
  • 1/4 tsp salt optional
  • 1/8 tsp freshly ground black pepper
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Instructions
  1. Smash garlic cloves with flat side of knife.
  2. In a large bowl, combine all ingredients except brussels sprouts and mix well.
  3. Trim stems from brussels sprouts and cut them in halves or if large, cut in quarters. Add to marinade and toss to thoroughly coat them.
  4. Marinade for 2-4 hours, tossing occasionally.
  5. Preheat oven to 400 degrees.
  6. Transfer to baking sheet, arranging in a single layer and bake for about 35 minutes, checking and flipping them every 12 minutes until browned and loose leaves are crispy.

Collards & Tomatoes

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 Collards & Tomatoes
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Course Side Dish, Weekday meals
Cuisine American, Low Carb, Vegetarian
Keyword Collards & Tomatoes
Prep Time 10 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 1 tsp butter
  • 1 tsp olive oil
  • 2 cloves garlic minced
  • 3/4 `tsp paprika
  • 1/8 tsp red pepper flakes
  • 2 cups packed, torn collard green leaves
  • 1 cup diced tomatoes with no added salt, if canned
  • 1 tbsp soy sauce
  • 2 tbsp red wine
Course Side Dish, Weekday meals
Cuisine American, Low Carb, Vegetarian
Keyword Collards & Tomatoes
Prep Time 10 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 1 tsp butter
  • 1 tsp olive oil
  • 2 cloves garlic minced
  • 3/4 `tsp paprika
  • 1/8 tsp red pepper flakes
  • 2 cups packed, torn collard green leaves
  • 1 cup diced tomatoes with no added salt, if canned
  • 1 tbsp soy sauce
  • 2 tbsp red wine
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Instructions
  1. In large skillet, melt butter over medium high heat and add olive oil.
  2. Sautee garlic and spices for about 1 minute.
  3. Add collards, stirring until leaves are coated.
  4. Stir in tomatoes, soy sauce and wine.
  5. Reduce heat to simmer, cover and cook for 30 minutes or longer to desired consistency, occasionally stirring. Add water as needed.

Ginger Stir Fry Sauce

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 Ginger Stir Fry Sauce
This recipe makes enough for 6 cups of chopped fresh vegetables and 8 oz of a protein food like chicken, shrimp or tofu.
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Course Left Overs, Main Dish
Cuisine Asian, Vegetarian
Keyword Ginger Stir Fry Sauce
Prep Time 10 minutes
Servings
Ingredients
  • 3 cloves garlic minced
  • 1 tbsp minced fresh ginger
  • 1 tsp minced fresh turmeric optional
  • 1 tsp sesame oil
  • 2 tbsp rice vinegar can substitute white wine vinegar
  • 1/3 cup low sodium soy sauce
  • 1/4 cup low sodium chicken broth can substitute vegetable broth
  • 1 tbsp Siracha spice blend
  • 2 tbsp sugar
  • 1 tbsp cornstarch
Course Left Overs, Main Dish
Cuisine Asian, Vegetarian
Keyword Ginger Stir Fry Sauce
Prep Time 10 minutes
Servings
Ingredients
  • 3 cloves garlic minced
  • 1 tbsp minced fresh ginger
  • 1 tsp minced fresh turmeric optional
  • 1 tsp sesame oil
  • 2 tbsp rice vinegar can substitute white wine vinegar
  • 1/3 cup low sodium soy sauce
  • 1/4 cup low sodium chicken broth can substitute vegetable broth
  • 1 tbsp Siracha spice blend
  • 2 tbsp sugar
  • 1 tbsp cornstarch
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Instructions
  1. Combine all ingredients and whisk until cornstarch is completely mixed into sauce.
  2. Two or three minutes before your stir fried ingredients are done, gradually add desired amount of mixed sauce, and continuously stir until sauce is heated through and looks shiny.

Roasted Green Beans with Thyme

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 Roasted Green Beans with Thyme
Best fresh from the garden!
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Course Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Vegetarian
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 lb Green beans fresh washed, dried, and trimmed
  • 2 tsp olive oil
  • 1 clove garlic minced
  • 1 tbsp thyme leaves fresh
  • 1/4 tsp black pepper ground
  • salt to taste
  • 1 tbsp Asiago, Parmesan or other dry cheese freshly grated (optional)
Course Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Vegetarian
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 lb Green beans fresh washed, dried, and trimmed
  • 2 tsp olive oil
  • 1 clove garlic minced
  • 1 tbsp thyme leaves fresh
  • 1/4 tsp black pepper ground
  • salt to taste
  • 1 tbsp Asiago, Parmesan or other dry cheese freshly grated (optional)
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Instructions
  1. Preheat oven to 425 degrees
  2. Lay beans out on baking sheet and drizzle oil over them. Season with thyme, salt and pepper. Toss the beans to coat them evenly. Spread in a single layer.
  3. Place on a rack in the lower third of oven. Bake 10 minutes then flip the beans, sprinkle with garlic and bake 5 more minutes until softened and browned.
  4. Remove from oven, sprinkle with cheese and serve.

Spinach (or any other) Pizza

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 Spinach (or any other) Pizza
You can use whatever you have on hand to make a pizza. Easy and delicious
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Course Left Overs, Lunch, Main Dish
Cuisine American, Fast and Fresh, Italian, Mediterranean, Vegetarian
Keyword Spinach (or any other) Pizza
Prep Time 15 minutes
Cook Time 12-15 minutes
Servings
Ingredients
  • 12 inch Premade pizza crust preferably whole grain
  • 1/2 cup Premade pizza sauce
  • 2 cups baby spinach fresh
  • 5 medium Mushrooms
  • 1/2 cup black olives sliced
  • 1/2 medium onion
  • 1 cup mozzarella cheese shredded (or any Italian cheese)
  • 1 tsp red pepper crushed
  • 1 tsp Oregano or Italian spice mixture
  • 1 tbsp olive oil
Course Left Overs, Lunch, Main Dish
Cuisine American, Fast and Fresh, Italian, Mediterranean, Vegetarian
Keyword Spinach (or any other) Pizza
Prep Time 15 minutes
Cook Time 12-15 minutes
Servings
Ingredients
  • 12 inch Premade pizza crust preferably whole grain
  • 1/2 cup Premade pizza sauce
  • 2 cups baby spinach fresh
  • 5 medium Mushrooms
  • 1/2 cup black olives sliced
  • 1/2 medium onion
  • 1 cup mozzarella cheese shredded (or any Italian cheese)
  • 1 tsp red pepper crushed
  • 1 tsp Oregano or Italian spice mixture
  • 1 tbsp olive oil
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Instructions
  1. Preheat oven to 450 degrees.
  2. Sautee onions in 2 tsp olive oil, over medium high heat, till translucent. Add sliced mushrooms and sauté another 2 minutes. Add spinach and sauté till limp.
  3. Brush 1 tsp oil on pizza crust. Spread pizza sauce over crust, then vegetable mixture, spices and top with cheese. Bake for 1—12 minutes, until edges of crust are browned and cheese is melted.

Curried Kale

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 Curried Kale
A fast and simple side dish which compliments everything.
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Course Appetizer, Salad, Side Dish
Cuisine Asian, Low Carb, Vegetarian
Keyword Curried Kale
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 bunch kale cleaned and chopped
  • 1/2 medium onion chopped
  • 1 clove garlic minced
  • 2 tsp olive oil
  • 1 tsp curry powder
  • 1/4 tsp ginger
  • 1 cube veggie bouillon low sodium
  • 1/4 cup white wine dry
  • 1/4 tsp black pepper
Course Appetizer, Salad, Side Dish
Cuisine Asian, Low Carb, Vegetarian
Keyword Curried Kale
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 bunch kale cleaned and chopped
  • 1/2 medium onion chopped
  • 1 clove garlic minced
  • 2 tsp olive oil
  • 1 tsp curry powder
  • 1/4 tsp ginger
  • 1 cube veggie bouillon low sodium
  • 1/4 cup white wine dry
  • 1/4 tsp black pepper
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Instructions
  1. Heat pan on medium high heat. Add oil and sauteé onions and kale until kale is limp.
  2. Stir in garlic, curry, ginger and pepper and cook for 1 minute.
  3. Add the rest of the ingredients, cover, reduce heat to low and cook for 15 minutes.
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On Track Lifestyles
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The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.

Website by Pinnacle Creative

On Track Lifestyles
PO Box 13641
Florence, SC 29505

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(843) 580-4335 – Phone
(888) 803-4919 – Fax

info@ontracklifestyles.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.

Website by Pinnacle Creative