3 TBSP oat flour (I make mine using a food processor)
1 TBSP white rice flour
1 TBSP olive oil
1 tsp salt
To make cream
8 oz organic tofu (about 200g)
¼ cup unsweetened almond milk
½ TBSP garlic powder
½ tsp salt
½ tsp smoked paprika
Black pepper to taste
4 garlic cloves minced
1 cup or more of chopped veggies of choice (I used a mix I had of corn, peas, carrots, and spinach).
Extra olive oil to cook
4 mini pie pans
Preheat the oven to 395 degrees F.
To make the crust, in a medium bowl, mash the chickpeas with a fork. Add the rest of the crust ingredients and mix (knead) well with your clean hands until it forms a smooth dough.
Divide dough in 4 and cover each mini pie pan using the tips of your fingertips to press down.
Bake the crust for 15 minutes.
While the crust is in the oven, start with the quiche filling by blending all the cream ingredients until it forms a smooth consistency. You don’t need a fancy blender for this.
In a medium pan, cook the minced garlic cloves in medium heat. Add the veggie mix and allow to cook for a couple of minutes. Lastly, add the tofu cream and stir. Allow the quiche filling to cook for a minute or so. Give it a try and tweak your seasoning.
Remove crust from the oven, pour cream in each mini quiche and take it back to the oven for an extra 15 minutes.
I’ve been pretty familiar with jackfruit since you do see it quite often in Brazil. Except back home we call it jaca. It’s this huuuge fruit that grows in trees. I remember loving going to the botanical garden in Rio de Janeiro and walking around looking up at the beautiful jaca trees. Always very careful though since the jackfruit can get quite big. Can you imagine if one of those land on you?
Jackfruit is a delicious and sweet fruit. Whenever you walk close to a jackfruit tree, you can even smell its sweetness. I love it!
So when I started seeing meat alternatives made out of jackfruit, I became beyond excited for many reasons. First, it’s an actual natural and healthy alternative in the sense that it’s a fruit and not a science experiment – like in the case of many common meat alternatives. Second, I get absolutely fascinated with how simple ingredients can completely transform into something else. Like magic! And third, well whenever I see something that is typical in Brazil I get excited :).
From a nutritionist perspective, here’s little FIY when you want to have jackfruit as a pork/chicken/crab substitute. Jackfruit is, well a fruit. Although it has fiber and amazing vitamins and minerals, its protein amount is not that high. So keep that in mind when you balance out your dish. This is actually the main reason why I added chickpeas.
Having said that, this recipe is not only delicious but so easy and quick to make. You can have a meal ready in 20 minutes or less. It is also plant-based (vegan friendly) and gluten-free. And it is really inexpensive to make. Even with organic ingredients!
Shredded Jackfruit Recipe
1 can green jackfruit in brine ( I get mine in Trader Joe’s)
1 can chickpeas (rinse and drain)
1 can diced tomatoes (organic without salt)
1 small purple onion chopped
4-5 garlic cloves minced
Handful fresh parsley
Handful green onion chopped
2 TBSP green olives chopped
1 TBSP oregano
1 tsp turmeric
1 tsp garlic powder
1 tsp smoked paprika
Salt and pepper to taste
Rinse and drain jackfruit and use your clean fingertips to shred the jackfruit pieces. Add to a medium bowl and mix with parsley, green onion, green olives, oregano, turmeric, garlic powder, smoked paprika, a little salt, and drizzle some olive oil. Set aside.
In a medium pan over medium high heat, cook onions and garlic with a little olive oil until it softens.
Add to the pan the can of tomatoes, followed by the chickpeas, and the seasoned jackfruit.
Cook for a few minutes just until everything heats up. Try it and tweak spices if needed.
Enjoy with rice, quinoa, or as a stuffing for a pie.
Cabbage is one of those veggies that people usually turn to when they are going on some detox of sorts. That’s because cabbage, along with kale, cauliflower, and Brussel sprouts, are all part of the cruciferous veggie family.
Cruciferous vegetables are a great source of fiber, vitamins, and minerals, while also being rich in antioxidants and sulfur containing compounds called glucosinolates. These compounds have become quite famous in the health community for its support to liver and cell health in general. Hence why detoxes love them.
I don’t know about you, but the thought of starting another diet or detox seems painful, dull, and has zero appeal to me. Instead, I’d much rather enjoy the benefits of veggies and whole foods in a delicious and pleasurable way. That’s always my goal when it comes to cooking – making healthy taste good to me.
And I invite you to do the same! Starting by making an easy and delicious side veggie dish with the famous cabbage.
In my humble opinion, a side dish shouldn’t take too much time to make or you’ll end up spending an entire day prepping, cooking, and doing dishes. As much as I enjoy my time cooking, I’m not one to get excited with the idea of spending all day in the kitchen.
Which is why this cabbage side salad is perfect! It takes max 20 minutes to make and uses minimal equipment. Meaning less pans and dishes to wash – score! Basically, this recipe does everything right in accordance with The Nutrinut standards: simple and fast to make, inexpensive ingredients, nutrient superstar, and tastes really good.
For my gluten-free and vegan friends, you can enjoy this recipe freely. Just remember to use gluten-free soy sauce. The cabbage side salad goes pretty well with just about anything. It’s such a lovely recipe to give a nutrition boost to your dishes.
See you in the kitchen my dear friends. 😉
Cabbage Side Salad Recipe
2 cups shredded cabbage
1 garlic clove minced
2 TBSP filtered water
1/2 TBSP gluten-free soy sauce
1/2 TBSP sriracha
1 tsp ground turmeric
1 TBSP sesame seeds
1 tsp sesame oil
1 TBSP sliced green onion
In a small pan, add all ingredients (except sesame oil) and cook over medium low heat for about 10 minutes or until cabbage shreds softens.
Remove from the stove and top with sesame oil and extra sesame seeds.
One of my favorite types of dinners is a delicious salad accompanied by a bean burger patty. Now I do confess that I would typically purchase my bean burgers and hadn’t tried making it myself. It was my way of enjoying a quick but still somewhat balanced meal. And I say somewhat because buying frozen meals can come with a few extra ingredients that we can all live without.
I recently found a black bean burger recipe by Sally’s Baking Addiction and decided to use it as my base. Because you know this girl likes to tweak recipes like nobody’s business.
This one was super easy and fun to make. I love recipes that allow me to mix and mash things with my hands. It’s like being a child all over again. Ten out of ten times, if given the option to use my hands or a food processor, I will without a doubt go for hands. Do I love making messes in the kitchen? Heck yeah! And you should too. We can all use a refresher on what it’s like to enjoy good old fashion playtime.
I made this recipe using black beans. I’m not too sure if other types of beans would work. Probably though. JP just asked me the question why always black beans? And that’s true. Recipes often call for black beans but there are so many other types. Perhaps I’ll explore with other beans in the future. Or maybe you should and let me know how it goes. 😉
To make my black bean burger, you’ll notice that I did keep my veggies not so small. I like different textures and consistencies when biting into a black bean burger.
For my vegan friends, although there’s no egg in the recipe, just an FYI, I did add feta cheese and Worcestershire sauce contains anchovies. And for my gluten-free friends, I used rice crumbs instead of regular bread crumbs and my ketchup is gluten-free. However, not all Worcestershire sauces are gluten-free, so keep this in mind.
Now, are you ready to wow your taste buds? See you in the kitchen my dear friends!
Black Bean Burger Recipe
Yields 7-8 burgers depending on size
2 cans black beans drained and rinsed
1 green bell pepper chopped
1 white onion chopped
1/2 cup rice crumbs
1/2 cup feta
Spices 1 TBSP of each: cumin, chili powder, smoked paprika, garlic powder
1 TBSP Worcestershire sauce
2 TBSP ketchup
Salt and pepper to taste
Preheat oven to 325 degrees F.
Place rinsed beans on baking tray and bake for 10 minutes. Remove from oven and mash beans with a fork. Set aside.
In a small pan, cook in medium high-heat the chopped onion using a little olive oil.
To the small pan, add the chopped peppers with about 2 TBSP of filtered water, cover the pan and allow the peppers and onion to cook well. Once cooked, turn off heat and allow veggies to cool a little. You can add a little salt and pepper in this step.
Preheat oven to 375 degrees F.
In a medium bowl, add the cooked beans, cooked veggies, and the rest of the ingredients. Mix all the ingredients very well with a fork or your clean hands.
Shape the bean burger patties with your hands. Use about 1/3 cup for each patty.
Place patties on baking tray covered with parchment paper. Bake each side of the patty for 10 minutes. Total baking time is 20 minutes.
Enjoy with a burger bun or salad bowl.
The Nutrinut Tip: I really enjoyed this bean burger with a slice of melted brie cheese on top. It’s AMAZING!
The tomato potato soup happened one day that JP was feeling under the weather and I didn’t have a lot of produce in the house.
You know when you have a cold that leaves you without energy and even worse, without appetite? Well, this was were JP was at. When dinner time came, I had to think of something quick. A simple dish that’s loaded in nutrients…soups are always the answer for me here.
But since it was already towards the end of the week, I had already used all of my veggies earlier on the week. The only veggies that I had left were baby potatoes, tomatoes, and celery. So that would have to work.
Now, perhaps potatoes and tomatoes are not at the top of the list when it comes to super nutrition. Typically we associate healthy with greens. But potatoes and tomatoes have a lot more to offer than “fries with ketchup”.
Potatoes are starchy and can give the body energy. Which is exactly what we need when we are feeling down. It also is a source of potassium and if you keep the peel, you get a little dose of fiber. So don’t eliminate potatoes from the menu out of a carb fear.
The other main ingredient here are the tomatoes. Their beautiful red color is an indication of its nutrition. Tomatoes are rich in vitamins (like vitamin C and vitamin E) and antioxidants (like lycopene). And you know how we always talk about the healing properties of nature and food? Well, lycopene has actually been linked to supporting heart health and cell health. Pretty neat, right?
A few other nutrition superstars in this soup is the onion and garlic with their amazing immune boosting properties. I also added a good amount of turmeric, which explains the yellowish color of this soup. Turmeric works as a potent anti-inflammatory and adds a nice flavor kick to soups.
Last but not least, you probably have noticed the addition of canned coconut milk to most of my soups. The thing with soups is that you want to add as much nutrition to the dish to help your body feel satisfied. The coconut milk adds a nice dosage of healthy fat and flavor. Mission accomplished!
And I am happy to report that nutrition beat the cold! So if you are feeling under the weather, make sure to not overlook your nutrition. Simple ingredients like onions, garlic, turmeric, tomatoes can offer your body the strength and boost it needs. And soups are a great way to load up on nutrients when your appetite is not fully there.
Well my dear friends, see you in the kitchen!
Potato Tomato Soup Recipe
5 medium tomatoes cubed ( I used Roma)
6-7 baby potatoes cubed
4 celery sticks sliced
1 white onion chopped
3-4 garlic cloves minced
1 coconut milk can
2 cups filtered water
Spices to season 1 TBSP each: turmeric, smoked paprika, garlic powder, oregano
Salt and black pepper to taste
Optional: hemp seeds and green onion to top
In a medium pan, cook the onion with a little olive oil for about 5 minutes. Add the fresh minced garlic and cook for an extra minute.
Add the spices, celery, tomatoes, and potatoes. Stir and allow to cook for a couple of minutes.
Now add the water, salt, and pepper. When the water starts to boil, lower the heat to medium low, cover pan with lid and let cook for about 15 minutes.
Check that all the veggies are cooked by poking the potatoes with a fork. If it’s soft then it’s cooked.
Remove pan from stove and blend soup with a hand blender. Be very careful so the hot soup doesn’t splash on you.
Add the coconut milk, stir, and take it back to the stove. Allow the soup to boil and turn off heat. This step is also when you try your soup and tweak seasoning if needed.