Meatless Monday Recipes: Cauliflower Quiche courtesy of inSHAPE

You’ve probably noticed that we love eggs as part of our approach to Meatless Monday. Raising hens is a perfectly humane and nutritionally logical way to be committed to good food that doesn’t harm animals or your body. We love quiche because it’s easy, but this recipe challenged us a bit.

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You’ve probably noticed that we love eggs as part of our approach to Meatless Monday. Raising hens is a perfectly humane and nutritionally logical way to be committed to good food that doesn’t harm animals or your body. We love quiche because it’s easy, but this recipe challenged us a bit. We wanted to replace most of the fatty dairy with cauliflower puree, so we had to tinker with the egg mixture too. Check it out: the recipe is still doable in less than an hour, and it’s a family friendly meal that you can enjoy anytime!

Continue reading “Meatless Monday Recipes: Cauliflower Quiche courtesy of inSHAPE”

Meatless Monday Recipes: Brussels Sprouts with Kumquat and Feta Glaze courtesy of inSHAPE

Let’s just say right off the bat: meat is totally over-rated. Unless you are a body builder or into heavy athletic training, you almost assuredly consume too much protein. Dinner does NOT have to include a piece of meat, so make the mental shift and go easy on dinners, especially during the week.

Let’s just say right off the bat: meat is totally over-rated. Unless you are a body builder or into heavy athletic training, you almost assuredly consume too much protein. Dinner does NOT have to include a piece of meat, so make the mental shift and go easy on dinners, especially during the week. This quick dish is totally satisfying as a complete meal and makes use of two plentiful winter produce items: kumquats and brussels sprouts. We served the dish with a serving of quinoa as well, a flavorful and fiber-rich way to end the day.

Continue reading “Meatless Monday Recipes: Brussels Sprouts with Kumquat and Feta Glaze courtesy of inSHAPE”

Meatless Monday Recipes: Beluga Lentil Soup courtesy of inSHAPE

Standard sized lentils take forever to cook, but beluga lentils are small and cook in less than an hour. A pot of this quick and easy soup could feed you for a week, leaving more time for fun and cheer. 

Standard sized lentils take forever to cook, but beluga lentils are small and cook in less than an hour. A pot of this quick and easy soup could feed you for a week, leaving more time for fun and cheer.

Continue reading “Meatless Monday Recipes: Beluga Lentil Soup courtesy of inSHAPE”

Meatless Monday Recipes: Split Pea Soup courtesy of inSHAPE

Taking an old classic and turning it into a modern, one-dish meal, this hearty soup is great for lunch or dinner (Kim even encourages clients to try soup for breakfast too). Best of all, it’s a really easy dish to prepare!

Taking an old classic and turning it into a modern, one-dish meal, this hearty soup is great for lunch or dinner (Kim even encourages clients to try soup for breakfast too). It incorporates crimini mushrooms in place of meat, and manages to develop a bit of a smoky flavor with a dash of smoked chipotle powder. Best of all, it’s a really easy dish to prepare! Once you get everything cut up, it’s a matter of minutes to put it all together. Then just let it simmer as long as you can or put it in a slow cooker for the day.

Ingredients:

  • 1 large yellow onion, chopped
  • 1 large garlic clove, minced
  • 2 tbsp. olive oil
  • 8 oz. carton of crimini or baby bella mushrooms
  • 8 cups water
  • 1 1/2 bags of dried green peas
  • 1 bunch fresh parsley, chopped
  • 1 tsp. salt, 1 tsp pepper
  • 1 tsp. smoked chipotle powder
  • 2 Idaho potatoes, skinned and cubed
  • 3 stalks celery, chopped

Instructions:

First dedicate a little time to your mise en place. Having all of your ingredients at your fingertips makes the preparation of this comfort-food favorite so easy!

Drizzle olive oil in a large stock pot (make sure it has a lid!) and saute onions for 2-3 minutes. Add mushrooms and continue cooking on high heat for another 2-3 minutes. Add water and stir thoroughly in order to deglaze any flavorful tidbits from the bottom of the pot. Then add peas, potatoes, parsley, salt, pepper, and chipotle.

Once pot is boiling, turn heat down to low and mix in carrots and celery. Cook at least an hour, but for best results, cook 3-4 hours for full flavor development. Enjoy with a small salad and snuggle up with a great book.

Find out more about inSHAPE Fitness. Be sure to check them out at www.inshape-fitness.com, on Facebook, and on Twitter.

Meatless Monday Recipes: An ode to kugel courtesy of inSHAPE

This week we have made a spin on kugel, a traditional Jewish dish that is already meatless. This spinach & squash kugel is a fantastic total meal in a single dish, perhaps served with a salad for some additional roughage!

This week we have made a spin on kugel, a traditional Jewish dish that is already meatless. This spinach & squash kugel is a fantastic total meal in a single dish, perhaps served with a salad for some additional roughage!

Note: This recipe yields a family sized casserole dish, so half the recipe if you are serving four or fewer people.

Ingredients:

  • 1 butternut squash
  • 1 kabochi (or acorn) squash
  • 1 16 oz package egg noodles
  • 1/2 stick butter
  • 1/3 cup flour
  • 4 cups whole milk
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • 1/4 tsp. nutmeg
  • 1 cup ricotta cheese
  • 2 cups chopped spinach
  • 1 tbsp. olive oil
  • 8 oz grated mozzarella cheese

Directions:

Preheat oven to 425 degrees. Cut squash in halves, remove seeds and place in roasting dish face down. Pour 1/2 cup of water in bottom of dish, cover with foil, and roast for 20-25 minutes. You want the flesh to be cooked but not mushy. Remove from oven and cool (I put them in the freezer to cool completely for about a half hour while preparing the rest of the ingredients).

Cook egg noodles (add a little salt to the water). After straining, shock the noodles in cold water to stop the cooking process and set aside.

To make the yummy sauce, melt butter over low heat (don’t let it burn), stir in flour and cook for a couple of minutes. Slowly whisk in milk, add salt, pepper, and nutmeg, then cook over medium heat until sauce thickens. Remove from heat, and add chopped spinach and ricotta. Blend with a spoon thoroughly and set aside for a few moments.

If your oven is still on, turn it down to 350 degrees and wait for proper temperature (otherwise, preheat it again). Rub baking dish with oil. Remove squash from fridge/freezer, cut squares into cooked halves then scoop out squares into a bowl. Some of the softer, mashed pieces can be used with the cheese on top when you get to the assembly.

Mix noodles with sauce thoroughly making sure that all of the noodles are coated. Spoon and spread 1/3 of noodles into baking dish. Drop squares of 1/2 of squash into dish, then add the next 1/3 of noodles, followed by the remaining squares of squash, and finishing with the remaining 1/3 of noodles.

Sprinkle cheese on top and dollop any smaller mushy pieces of squash (this will add additional color to the dish).

Bake covered for 20 minutes, then remove cover and bake for another 15 minutes or until cheese browns. Cool but serve warm.

We want to thank inSHAPE clients Rebecca Reich and Anna Suh for their contributions to this dish. It was great fun inventing it. If you want a taste of it, book a session with Kim. Her tiny family of three should have plenty left, and will need a year to finish off the completed dish!

Find out more about inSHAPE Fitness. Be sure to check them out at www.inshape-fitness.com, on Facebook, and on Twitter.

Meatless Monday Recipes: Greek Salad courtesy of inSHAPE

The Greeks are among the healthiest adult population in the world, because they tend to stick to real foods, mostly plant-based, and always fresh. A Greek salad is a perfect way to honor Meatless Monday, and it doesn’t have to be boring. Try this easy recipe!

The Greeks are among the healthiest adult population in the world, because they tend to stick to real foods, mostly plant-based, and always fresh. A Greek salad is a perfect way to honor Meatless Monday, and it doesn’t have to be boring. Try this easy recipe!

Ingredients: 

  • 1 cup cooked quinoa (white or red)
  • 1 head of romaine or leafy green lettuce, chopped
  • 1 cup arugula
  • 1/2 cup mint leaves, chopped
  • 1 large tomato
  • 1 small red onion, sliced
  • 1 medium cucumber, cubed
  • 1/2 cup Feta crumbles

For Dressing: 

  • 2 tbsp olive oil
  • juice of 1/2 lemon
  • 1 tsp lemon rind
  • 1/2 cup Fage yogurt
  • salt and pepper to taste
  • 1/2 tsp turmeric

Preparation: 

Toss salad ingredients in a bowl. Using a hand mixer, prepare dressing and toss with salad. Serve. Enjoy with a crisp white wine.

 Find out more about inSHAPE Fitness. Be sure to check them out at www.inshape-fitness.com, on Facebook, and on Twitter. 

Meatless Monday Recipes: Tomato and Corn Pie courtesy of inSHAPE

Served with a green salad, this meal is not to be missed! Garden
tomatoes and fresh corn are superstars of the summer plate, and this
dish blends their flavors with a creamy, herbacious base. Served in a
blended pie crust that gives your body the protein it needs, its a
perfect dish for Meatless Monday. Or any other day of the week!

Served with a green salad, this meal is not to be missed! Garden tomatoes and fresh corn are superstars of the summer plate, and this dish blends their flavors with a creamy, herbacious base. Served in a blended pie crust that gives your body the protein it needs, its a perfect dish for Meatless Monday. Or any other day of the week!

Ingredients:

  • 2 cups flour blend (see below)
  • 1 tablespoon baking powder
  • 1 3/4 tsp. salt
  • 3/4 stick (6 tbsp) cold unsalted butter, cubed, plus 2 tsp melted butter
  • 3/4 cup whole milk
  • 1/3 cup mayonnaise
  • 2 tbsp lemon juice
  • 1 3/4 pounds tomatoes
  • 3 ears of corn, sliced off cob
  • 1 tbsp. basil, minced
  • 1 tbsp. thyme, minced
  • 1/2 cup white onion, chopped
  • 1/4 tsp. black pepper
  • 2 cups grated cheese (mozzarella and cheddar)

Flour blend: We used a blend of Cinque e Cinque chick pea flour from Lucini Italia, which we mentioned in a previous recipe with traditional flour for our crust to add protein content and reduce empty calorie load. Granted we aren’t concerned with fat content in this recipe, but to make it a complete meal, we suggest experimenting with flour mixtures that offer a little more than enriched white flour.

Preparation:

Whisk together flour, baking powder, and 3/4 tsp salt in a bowl, then blend in cold butter (3/4 stick) with your fingertips or a pastry blender until it resembles coarse meal. Add milk, stirring until mixture just forms a dough, then gather into a ball.

Flour the counter or another work surface, and divide dough in half and roll out pie crusts. Gently lift into a lightly buttered 9-inch pie pan. Secure crust and trim edges as desired. Fold top half and place in the fridge.

Once you get through this step, go ahead and preheat oven to 400°F, and ensure that the rack is in the middle.

Slice a one-inch X in bottom of each tomato and blanch in a large pot of boiling water 10-15 seconds. Immediately transfer to an ice bath to cool. Peel tomatoes, then slice and remove seeds (you just want the fleshy part). Arrange half of tomatoes in crust, overlapping, and sprinkle with half of corn, one half of basil and thyme, 1/4 cup onion, 1/2 tsp salt, pepper and one cup of grated cheese. Repeat layering with remaining tomatoes, corn, basil, chives, salt, and pepper. Whisk together mayonnaise and lemon juice and pour over filling. Sprinkle with remaining cheese and cover with top pie crust.

Pinch edges to seal. Cut 4 steam vents in top and brush with melted butters. Bake 30-35 minutes, or until pie is golden. Cool on a rack for about 20 minutes before serving.

Find out more about inSHAPE Fitness. Be sure to check them out at www.inshape-fitness.com, on Facebook, and on Twitter.