As many of you have probably heard us say, we love food; however, what we don’t love is spending an hour preparing each meal of the day. Sometimes we just need a lunch or dinner to fit 3 requirements: to be nutritious, delicious, and quick. This meal checks all of the boxes and more – it’s gluten-free and plant-based (vegan even). After the early days of taste-testing gluten-free pastas (mostly with dismal results), we are deeply in love with Banza pasta – it provides about 14 grams of protein per serving, about double that of regular pasta, and is made from chickpeas. *Italian chef’s kiss* You’re welcome in advance 😉
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Prep time: 15 minutes total
Servings: about 2
1/2 box Banza Cavatappi
1/2 package Miyoko’s Vegan Mozzarella , chopped or shredded
2 cups tomato sauce
2 tsp nutritional yeast
1 tbsp fresh basil, sliced
1 tsp dried oregano
1 tsp dried rosemary
1/2 tsp garlic powder
Boil water, add pasta and cook for about 10 minutes or until desired firmness. While waiting, heat chosen tomato sauce on low and add nutritional yeast, dried oregano and rosemary, and garlic powder. Thinly slice fresh basil. Once pasta is done, drain and place on plate with tomato sauce , vegan mozzarella cheese, and fresh basil on top. Easy chickpeas-y meal. Enjoy!
The American diet is rich in high-sodium foods and, between processed foods and eating out, we are often getting much more than we need. Some say salt is a substitute for the flavor that used to exist when we consumed fresh, locally-grown produce. Though an easy way to flavor food, salt is a cheap and rather pedestrian flavoring agent.
Excess salt is a danger to the body and the brain. It can raise blood pressure, risk of heart attack and stroke, put a strain on your kidneys, and more. Did you know it can also lead to over-eating and cause weight gain?
Here are some tips to enjoy satisfying flavor in our foods, without added salt.
- Huddle up with herbs. What cuisines do you enjoy – Italian, Mexican, French, Indian? Choose some herbs that fit the flavor profiles and add them to your dish. For example, oregano, rosemary, and basil are go-to Italian herbs for elevating your pasta dish.
- Citrus zest and juices. Grate the skin of organic lemons, limes, or oranges for sweet and/or savory meals. Spritz fresh lime onto your tacos or lemon into a lentil soup.
- Roasted root vegetables. Lightly toss your favorite root vegetables (such as beets, parsnips, etc) in melted coconut oil and roast at 350 degrees for about 40 minutes or until tender, turning over once halfway through roasting.
- Eat slowly. Chewing your food well breaks down the carbohydrates, making it taste sweeter. Slowing down while eating introduces your tastebuds to the complex flavors in your food and makes for a more pleasurable meal experience.
- Caramelized onions. Sauté diced onions in some olive oil, stirring frequently until browned (about 45 minutes to 1 hour). Use in a French onion soup or on rice dishes, burgers or veggie burgers, omelets, and more!
- Organic food can be more flavorful. Try some organic strawberries or eggs and see if you can tell a difference between them and their conventional counterparts.
- De-glaze the pan. By simply using some balsamic vinegar, which combines with those sticky brown bits in your cooking pan, you can make a delicious sauce.
- Spice it up. Cumin adds a depth of flavor to a number of dishes, as does adobo, curry powder and even nutmeg.
Evaluate your salt consumption and then challenge yourself to incorporate one or more of these ideas. Your tastebuds and body will appreciate it.
Oh my, how savory the turkey sausage patties! A perfect pairing with a over-medium egg and hot sauce. At this point, you have two choices: devour with your eyes or get cooking so you can devour them with your mouth.
Bonus: no scary ingredients from typical store-bought sausages with their nitrites and other questionable agents. We also added tons of garlic for the health properties related to winter wellness!
Prep time: 10 minutes
Cook time: 15 minutes
1 lb ground turkey (ours from MKM family farms at farmers’ market)
2 tbsp coconut oil (feel free to substitute olive oil)
4 cloves garlic
1 medium onion, chopped
1 tbsp oregano, parsley, and fennel seeds
1 tsp salt & pepper
2 tbsp balsamic vinaigrette for de-glazing pan
Heat oil in saucepan over medium heat and cook onion and garlic until golden-brown. Remove from heat and add onion to mixing bowl along with turkey and combine. Then add the oregano, parsley, fennel seeds, salt & pepper and mix thoroughly by hand. Form patties by hand to be about 3 inches in diameter and about 1/2″ inch thick. Cook in skillet about 5 minutes on either side or until inserted meat thermometer registers 165°F and meat is fully cooked. Add balsamic vinaigrette to de-glaze the pan and cook on a lower temperature so meat soaks some up.