Spaghetti and "Meat" Sauce with Spinach and Cheese Muffins

If there is one food I know my son will eat all of without a fight, it's spaghetti, and there is no easier way to get that boy to eat veggies than to puree them into a sauce to go on the spaghetti! Most tomato sauce recipes call for sugar to cut the acidity of the sauce, but I use carrots instead! It gives us a nutrient boost while sweetening the sauce! If you like a chunky sauce, you can skip the puree step, but I prefer a smooth one. You can add any veggies you want, I sometimes like to add zucchini, mushrooms and spinach or kale, if I have them on hand, but this is my base recipe. Cauliflower and broccoli even go well pureed in this sauce! We aren't eating meat anymore, so I used vegetarian soy crumbles, but you can use ground beef, turkey, or chicken if you're a meat eater! I typically like to cook 1/4 cup bulgur in the sauce after I've pureed it, before adding the crumbles, adding an additional 2 cups chicken stock. However, my commissary doesn't carry it, so, unless I've gone to the closest grocery store in town, which I typically don't just because of the inconvenience, it's not always in my sauce. It adds more fiber and has a meaty texture, we really like it. This makes 8 cups of sauce! You can cut the recipe in half, if you want, or do what I did and freeze the remainder in ziplock bags in one cup portions for easy lunches later!

The way the spinach muffins were made in the recipe I used made them just okay, they weren't anything too terribly fantastic. However, when I ate the leftovers the next day, I reheated them in the microwave and drizzled with balsamic vinegar and let it soak in for a couple of minutes while I made my salad. SO much better with the basalmic, so don't skip that step!

 

Here is how I made the sauce:

1 large onion, diced

3 cloves garlic, minced

1 green bell pepper, chopped

2 carrots, chopped

2 stalks celery, chopped

1/2 cup chicken stock or white wine (I really like it with red, too, but my husband doesn't)

1 28 oz can diced tomatoes, with juices

1 1/2 tsp dried thyme

1/2 teaspoon dried oregano

1 tsp dried basil

1/2 tsp freshly ground black pepper

1/4 tsp crushed red pepper

1/4 tsp salt

1, 12 oz package soy crumbles

 

In a large pot over medium heat, add onion and garlic and cook until beginning to soften, a couple of minutes. Add in the rest of the veggies and saute until tender, about 5-10 minutes. Add in stock or wine and cook until exavorated. Stir in tomatoes, and seasonings, bring to a boil, reduce heat, and simmer, uncovered, 30 minutes to an hour, stirring often (Cover it if you want to let this simmer longer. The longer you simmer, the more the flavors will blend). Transfer to a food processor and pulse a few times to break up large pieces, then let whirl around on low speed until pureed to your liking. Return the sauce back to the pan, add in the soy crumbles, and simmer until heated through, about 5 minutes. If you're going to add bulgur, add it with the extra water when you add the crumbles, bring to a boil, reduce to a simmer and cook until tender, about 15 minutes.

This recipe makes roughly 6-8 cups

 

For the Spinach Muffins:

1, 14 oz package frozen chopped spinach, thawed and drained, or 12 oz fresh spinach

4 egg whites, lightly beaten

1/2 cup part skim ricotta cheese

1/2 cup freshly grated parmesan cheese, plus more for garnish

1 clove garlic, minced

1/4 tsp freshly grated nutmeg

1/4 tsp salt

1/4 tsp freshly ground black pepper

balsamic vinegar

 

Preheat oven to 400 degrees.

 

If using frozen spinach, squeeze dry (I let mine thaw in the fridge overnight instead of in the microwave so I don't have to wait for it to cool). If using fresh, pulse in the food processor until finely chopped.

 

Add spinach to a bowl and stir in remaining ingredients, except for vinegar. Use your hands, it's easier to combine! Divide the mixture between 8 muffin cups and bake until set, about 20 minutes. Drizzle with balsamic and let stand for 5 minutes to let them finish setting up and absorb the vinegar (Seriously, don't skip the vinegar, it really takes these from okay to awesome!). Run a thin silicone spatula around the edges and gently lift out and sprinkle with extra Parm! Enjoy!

This recipe makes 4 servings, two muffins each!



New Year's Eve Spread! Veggie Lumpia, Cheese Arepas, and White Bean Cauliflower Dip with Veggie Dippers!

I love New Year's Eve, because it marks the end of the holiday season. Don't get me wrong, I love the holidays, but it's stressful and there is a lot to do! I rarely make dinner on NYE, we usually heat up leftovers or just munch on something small, and then I lay out a bunch of snacky foods to munch on throughout the night. I usually include wings and roasted shrimp in some flavor variety, but as January 1st marked the first day of our month long vegetarian diet, I didn't want to risk leftovers. Shrimp leftovers would have been okay, since we have been having fish a couple times a week on our heavy workout days, but whatever! I kept the spread small this year, as my husband was starting to get sick and I knew he wasn't going to be eating much, and probably wouldn't stay up as late as we usually do. We still had a really fun night, playing video games and watching movies with our son, and standing on our porch to watch the fireworks go off at midnight!

I've been playing around a lot with my lumpia recipe. Of course, since we are meat free this month, these are vegitarian, and every recipe I read had meat in it. I basically comed through 5 recipes, picking and choosing which veggies I wanted, playing with textures of the ingredients and made my own thing. I'm still playing with the seasoning of the veggies, I haven't quite gotten that where I want it, once I figure it out, I'll post the version I've found I like best. These are still flipping good, I just want to try to make them even better!! This version isn't exactly how I made them on NYE, just because I wasn't satisfied with the textures in that batch, these are better! I want to use bean sprouts, but my store doesn't carry them fresh, and canned ones always taste like a can even when I've rinsed them for 20 minutes and throughly drained, so I just don't use them. My husband and I have a difference of opinion over the water chestnuts, I love the crunch they give, he does not. I'm making another batch today (We've been going through them fast!), and this time I'll chop them finer than I did the first time. I made them without last time, and I really missed them being in there. Most recipes make 30 rolls, but mine only make 20, I think because I'm missing that pound of meat. I could add 50 percent more of each ingredient, but, honestly, I get sick of rolling them after doing 10, so I'm okay only making 20! I just put the remaining wrappers back in the bag, wrap tightly with plastic wrap and freeze. I always end up making more in 2-3 days, so I could get away with not freezing lol! To cut back on fat, I bake them instead of fry, I just spray my hands with a little cooking spray and roll them in my hands so that they will brown. This is really rather hard to do when they're fresh, so I line them all up on a baking sheet and freeze, transfer to little baggies, and then bake them from frozen. It just makes my life easier!

Here is my most recent lumpia recipe:
2 cloves garlic, minced
1/2 cup chopped onion
1/2 cup minced carrots
1/2 cup chopped green onions
1/2 cup thinly sliced green cabbage (Do it with a knife, don't be lazy and food processor shred it. Trust me, it will be mushy, it's not good.)
1/2 cup minced celery
1, 8 oz can water chestnuts, rinsed, drained, and minced
1/4 tsp pepper
1 tsp garlic powder
1 tsp soy sauce
1 tsp sesame oil
20 lumpia wrappers (You can find them in the freezer section of the grocery store or Asian market)

Set the wrappers on the counter to thaw at room temp for one hour.

In a small skillet sprayed with cooking spray over medium-high heat, cook garlic and onion until softened, about 2 minutes. In a large bowl, mix the garlic and onions with the remaining ingredients (Minus the wrappers, of course!).

Gently peel one wrapper from the rest (They are only slightly less fragile than fillo dough, take your time peeling them apart, if you go too fast, you'll tear them up. If you're in a bad or impatient mood, maybe make these another day!), and lay on your work surface with one point facing you, making a diamond (Which Sesame Street is now calling a rhombus, I was tought it was a diamond in elementary school!). About two inches in from the point, place 2 tablespoons of the filling, and form into a log. Fold up the bottom corner up and over the filling, then fold the sides in, pull back slightly to pack the filling in, so the wrapper isn't loose around it, and roll up. It's not easy to make pretty ones, and it took me rolling 15 the first time to figure out how to make them look nice, and still I screw up from time to time! A couple things that have helped me have pretty lumpia have been to, when you fold the sides over, first tuck in the corner where the fold from bringing the bottom up and the side meets on each side, or you'll have a corner for filling to fall out of. Another trick has been to align the middle of the filing with the top point, and make sure the sides form a straight line up when you fold them in, instead of forming a cone. This way, you won't have a skinny piece wrapping around three times (Happened to me), you'll have an even sheet until you get to the tip. I always get a little discouraged when I roll something and it looks like crap, so trust me, you'll get the hang of it, and crappy looking lumpia still tastes good! The point most likely won't be at a flat side, they're rude like that, so just manipulate the lumpia a little so that the side with the point is flat. The reason you want to do this is so that when you bake them, the point is on the bottom so that they're not tempted to unravel (Another bonus of baking them frozen, they don't have time for that), and the tips won't burn. If you're going the tradidional way and frying, I doubt it really matters, but I bake mine.

If you want to bake them off fresh, preheat your oven to 425 degrees. Spray a baking sheet with cooking spray, lay the lumpia, pointy side down, spray again, and bake for 10 minutes, flipping halfway. They won't brown evenly, mainly just the edges and the parts that touched the baking pan, but they will still be very crunchy and yummy! I would only bake as many as you think will reasonably be eaten. For NYE, I baked 15 and froze 5, and still the ones that didn't get eaten got soft in the fridge. They did crisp up in the oven, but not as much as they were when they were first baked.

To freeze them, line on a baking sheet and freeze at least a couple of hours (I go with over night), then place into bags, squeezing as much air out as possible. The reason you want to freeze before bagging is to prevent them from getting covered in big ice crystals, "freezer burn", which make the lumpia not bake as crisply, it also keeps them from sticking together as they freeze. If you don't have the freezer space, what I've done is freeze a few on small plates where I can fit them, or shuffle stuff around to make room. When you're ready to bake, spray with cooking spray and bake at 425 degrees for 15 minutes, flipping halfway (I don't do 7:30 each side, I go 8 on one and 7 on the other, it's easier with the timer!). Let cool for a couple of minutes, they will be hot inside! I like to dip mine in Asian sweet chili sauce, which you can find in the ethnic aisle. I love the fish dipping sauce that you get with Vietnamese fried spring rolls, so I'm looking for a recipe for that to try with the lumpia, I'll let you know how that goes!
This recipe makes 20!

To make the arepas, you need:
1 3/4 cups masa harina (It's a corn flour. Look in the Mexican area of the ehtnic food aisle)
1/2 tsp salt
1 1/4 cups water
cooking spray
2 oz queso fresco or mozzarella cheese, diced small

Combine the masa and salt in a bowl and gradually stir in the water to make a soft dough. Let rest for 20 minutes.

Divide the dough into 16 balls and pat each into a circle about 1/2 inch thick with your fingers. Heat a large skillet or griddle over medium heat and spray with cooking spray, in batches, cook arepas for 4 minutes on each side until slightly blistered on both. Let them cool slightly while you cook the rest.

With a serrated knife, cut the arepas about halfway and open up. Add the cheese and return to the pan to melt the cheese. Serve warm, they're better that way, when the cheese is gooey, yum!
This recipe makes 16!

This white bean dip was so good! To get it on your veggies, do this:
3/4 cup dried cannellini (Great Northern) beans, or 1 can, rinsed and drained
1/2 onion, left whole (If using dried beans)
1 clove garlic, smashed (If using dried beans
1 bay leaf (Again, for cooking the beans)
1 medium head cauliflower, cut into 1 1/2 inch pieces (Including the stem)
5 garlic cloves, unpeeled
1/2 tablespoon plus 1 tsp extra virgin olive oil
2 tablespoons chicken stock (Or you could use white wine, or water if you have neither)
salt and pepper
1 tsp lemon zest plus 1 Tbsp juice

If using dried beans (Which I recommend to cut the sodium content, also because it's a lot cheaper than buying cans!), soak overnight or cover with water in a pot, bring to a boil, and boil for two minutes, then let sit, covered, for an hour to quick soak. Drain and rinse, cover with water, add onion, garlic, and bay leaf and boil, reduce heat and let simmer for 1 to 1 1/2 hours until tender. For dips, I would go closer to an hour and a half so that they're good and soft. For other dishes, I usually leave mine a little firm, but you want these soft to puree completely. Drain again and rinse. I think the texture of freshly cooked beans works better in everything than canned, plus you can skip the sodium and the chemicals used to line the cans, and can add different flavorings to the cooking liquid if you like! You can do this a day or two ahead of time.
 
Preheat your oven to 375 degrees. On a baking sheet, toss together cauliflower and garlic with 1 tsp oil and season with salt and pepper (You don't need a lot of oil to coat as long as you toss them well). Roast until cauliflower is tender and starting to brown, about 25 minutes. When garlic is cool enough to handle, squeeze the pointy end to pop it from the paper.

In a food processor, combine cauliflower, garlic, beans, 1/2 Tbsp oil, chicken stock, lemon zest, and juice. Process until smooth, then season to taste with salt and pepper. If desired, drizzle with 1/4 tsp olive oil after you dish it out.

This is also really awesome as a sandwich spread, or just spread on a piece of toast for a snack!
This recipe makes about 2 1/2 cups!

Moussaka with Whole Grain Rice Pilaf

    
*For some reason, I'm unable to upload pictures from my computer, the browse box isn't coming up. I will add the images when I can figure out what's wrong. In the meantime, all of these recipes, along with the corresponding photo, are being posted to my Beachbody coach "like" page: www.facebook.com/bondgrlfit. I apologize for any inconvenience.*

     So, y'all know by now that my husband and I decided to go vegetarian for the entire month of January (And probably onward, because we are really enjoying the changes in the way we have been feeling)! I will not lie, the first two weeks were rough, because we went through a week long detox period followed by a week of serious bacon and hamburger cravings, but now that all that has passed, we have been feeling phenomenal! This is the first meal that I've made where I've tried to imitate the flavor of a meat dish by substituting the beef found in a traditional moussaka with soy crumbles. My husband took one bite and got on to me for using meat, it was that convincing for him! The texture of the crumbles resembled slowly braised beef, it was tender and delicious. Honestly, I like this better with the soy crumbles than I do with meat! The man was so impressed with it that he actually asked that I make this a common dish on our dinner table! Yay!! :)
      Traditionally, moussaka is made with eggplant. My husband loathes eggplant more than he despises people eating babies, so I used zucchini instead, which has the added bonus of being one of my son's top five favorite vegetables! Yeah, I have a kid who digs veggies, I'll wait a moment while you glare at the screen with envy. ;)
      If you wanted to make this vegan, you could make the bechamel with unsweetened soy or rice milk. I wouldn't do almond or coconut, because I think their flavors are too strong, but play around and find what works for you. I have never cooked with milk alternatives, but will make sure I make an attempt at that soon, just to share what I feel works and doesn't. Don't use vanilla soy milk. I did that when making mac and cheese once. That was awful. Don't do it. You could also sub out the parmesan for nutritional yeast, and use veggie stock in the pilaf.
Here is how I made the moussaka:
1, 12 oz package soy crumbles (I used Morningstar Farms)
1/2 onion, chopped
2 cloves garlic, minced
1, 8 oz can low sodium tomato sauce
1/4 cup dry red wine (I used Menage A Trois California Red Wine. Pinot Noir would rock in this, as well!)
2 Tbsp coursely chopped fresh parsley
1/2 tsp oregano
1/4 tsp salt
1/4 tsp cinnamon
1/4 tsp freshly ground black pepper (About 2 turns of the knob)
2 large zucchini or 1 large eggplant, sliced into 1/2" slices
1 1/2 cups skim milk
4 teaspoons cornstarch
1/4 cup freshly grated parmesan (If you use the kind in the can, punch yourself in the face for me!)
1/4 tsp freshly grated nutmeg
1/4 cup panko (whole wheat if you can find it, I couldn't, but it exists) or dry whole wheat breadcrumbs
1/2 tsp crushed Italian herb blend (Or use 1/4 tsp basil, 1/8 tsp oregano, and 1/8 tsp parsley)

In a large pan lightly sprayed with olive oil, saute soy crumbles, onion, and garlic over medium high heat until crumbles have warmed and onions are tender, about 5 minutes. Stir in the tomato sauce, wine, and seasonings, bring to a boil, then simmer, covered, for 10 minutes.
Meanwhile, broil zucchini or eggplant for 3 to 4 minutes until tender. Remove from oven, and set to 350 degrees.
Multitasking further, while the zucchini broils, whisk together milk and corn starch in an unheated pot until starch is dissolved. Turn the burner to medium high and cook, stirring often, until thickened and bubbly. Remove from heat and stir in parmesan and nutmeg. Remove from heat.
Lightly grease an 8x8 pan and layer half of the zucchini on the bottom. Top with the "meat" filling, the rest of the zucchini, and all of the bechamel. Sprinkle the panko over top, spritz with a little olive oil (to help the panko brown), and bake for 35 minutes until bubbly and delicious!
This recipe serves 4 very hungry people or 6 with a normal appetite!
This is how the pilaf came into existance:
olive oil cooking spray
1/2 onion, finely diced
1 cup brown rice
1 bay leaf
2 1/2 cups chicken or vegetable stock
1/2 cup broken whole wheat spaghetti
(Unless you want an epic mess, break them up into a large bowl, or they will fly
EVERYWHERE! Take my word on this one!)
1 Tbsp freshly chopped parsley (Why don't you see it in the picture? I forgot to add it lol!)

In a small saucepan, saute rice and onion until rice is lightly toasted. Add in bay leaf and stock, boil, then simmer until water is hald absorbed, about 15 minutes.
Meanwhile, toast spaghetti in a small pan. After rice has partially cooked, add pasta, adding a little more water if necessary, return to a boil, and simmer 15 more minutes until water is absorbed.
Let stand for 5 minutes, then fluff with a fork and stir in parsley.

Now that I've told you how I made the pilaf for this meal, I'll tell you how I will make it in the future! Next time, I will use 3/4 cup brown rice with 1/4 cup wild rice, just to give it a variation in texture and more color. My husband also suggested I toss a few peas in next time, just for added color and texture, as well, so I might give that a try!
This recipe makes 6, 2/3 cup servings!

Cuban Black Bean Wrap

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This is a recipe I used with some of the leftovers from last night's Cuban Black Beans and Rice. I had saved half of the beans for burgers I will make later in the week, but had some leftover from what was left of the portion I reserved for us to eat, and decided to make a wrap for lunch! This actually made far more filling than fit in my tortilla, so I served myself the extra in a small ramekin and just ate it with a spoon. It was delicious!! If you have rice leftover, you could add that, as well! You could make it vegan, of course, by omitting the sour cream and eggs.

What I used:
3 egg whites, beaten
salt and pepper
1/2 cup beans, drained from liquid
1/4 cup chunky salsa
a few dashes of hot sauce
1 tablespoon low fat sour cream
1 whole wheat tortilla (Mine was also low carb and low fat, only 60 cals per tortilla)
1 wedge lime
1/2 tablespoon chopped cilantro
1/4 cup shredded green cabbage
1 roma tomato, diced

Beat egg whites with a little salt and pepper to taste and scramble over medium-low heat until cooked but not dry. Add beans and salsa, cover, and cook until warmed through. Remove from heat and stir in hot sauce and sour cream.

Meanwhile, toast tortilla over a gas burner or warm in a large skillet over medium heat. Line the middle with cabbage and tomato, squeeze a little lime juice over, and top with as much bean filling as you can. Squeeze more lime juice over and sprinkle with some hot sauce, cilantro, and more lime juice. fold up the bottom and then the sides. I needed to use a tooth pick through where the tortillas overlapped to hold it together!

Serve any extra beans in a small bowl, garnished with more cilanto and lime, if desired. If you have extra cabbage and tomato, you can make a little salad dressed with a little lime. You could garnish the beans with some of the extra cabbage and tomato, as I did, as well!

This recipe made enough for me, although there was enough extra filling that I could have made 2!

Cuban Black Beans and Brown Rice

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Once upon a time, I worked at a Latin restaurant, and we served Cuban black beans with rice, and served the same beans with the liquid as a soup drizzled with lime juice and sour cream. It was sooo good, I ate it every evening before my shift! With rice, this is a complete protein, and is full of protein and fiber, so really filling! You can do the same thing we did at the restaurant, scoop the beans out with a slotted spoon and serve it over rice like I did this evening, or ladel it out and serve as a soup! If you aren't vegan, I love to add a small dollop (About 1/2 a tablespoon) of low fat sour cream (Don't buy fat free, they pack that version full of chemicals and stabilizers to give it flavor and texture. I'll take a little fat), lime juice, cilantro, and diced tomato! This makes a TON of beans, roughly 8 cups! I reserved 4 cups of the beans to use later this week for black bean burgers, and divided the remaining beans into one cup servings!

Here is how I made it:
Olive oil cooking spray
1 yellow onion, diced medium
2 celery stalks, diced medium
2 cloves garlic, minced
2 carrots, peeled and sliced into 1/4 inch rounds
1 1/4 teaspoons ground cumin
26 oz bag black bean soup mix, seasoning packet discarded or saved for later use, soaked overnight
1 dried bay leaf
1 small bunch cilantro, stems and leaves seperated, stems tied with kitchen twine
3/4 cup brown rice
1 roma tomato
1 lime cut into wedges
sour cream

In a large Dutch oven over medium heat, saute onion, celery, and garlic and cook until onion is tender, about 5 minutes. Add carrots and cumin and saute until fragrant, about a minute.

Add black beans, 8 cups of water, bay leaf, and cilantro stems, and bring to a boil over high heat. Reduce heat to a simmer, tilt lid, and cook until beans are tender and liquid is slightly reduced, 1 1/2 to 2 hours (I like mine still a bit firm, so I stay with 1 1/2 hours, if you like soft beans, aim for 2). Taste for seatoning and season with salt and pepper, if desired. Remove bay leaf and cilantro stems.

Meanwhile, cook rice with 2 cups water, bring to a boil and reduce until tender, 30-45 minutes.

Serve beans over rice, or omit rice and serve as a soup! If you'd like, serve topped with tomato, cilantro leaves, sour cream, and lime wedges to squeeze over top!

Vegetable and Tofu Pad Thai

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I love Asian food, particularly Thai and Vietnamese, because their dishes tend to use my favorite ingredients, cilantro, lime, fish sauce, and Siracha! If you're vegan, you can substitute soy sauce for the fish sauce. My husband has never liked me cooking with tofu, and he really liked this! Even my son grabbed some of the seared tofu off my cutting board and ran off with it, singing it's praises! I did change up this recipe just a little bit to lower the fat and boost the protein by using less oil to cook the eggs, veggies, and tofu in, and by using four egg whites instead of two whole eggs. I meant to use wide rice noodles, but forgot to buy them, so I used whole wheat spaghetti, instead. I would have used fetucchini if I'd had it on hand, however.

Here's what I did!
14 oz firm tofu, drained and blotted dry
8oz dried wide, flat rice noodles (Or whole wheat fetucchini or spaghetti)
1/4 cup lime juice (3 normal limes or 1 1/2 of the monster limes I got last week!), plus wedges for serving
3 Tbsp fish sauce (or soy sauce)
1 Tbsp Siracha chili sauce
1 Tbsp packed dark brown sugar
vegetable oil cooking spray
4 egg whites lightly beaten
2 medium carrots, peeled and shredded
2 garlic cloves, minced
4 green onions, white and green parts seperated and thinly sliced
2 Tbsp roasted peanuts, chopped
1/4 cup fresh cilantro leaves

Wrap tofu in a double layer of paper towels and set in a bowl. Top with another bowl and a heavy can or two to press out liquid. Let sit 30 minutes, blot again, cut in half widthwise, then slice thinly along the short side, blot again.

If using rice noodles, soak according to package directions, or cook whole wheat pasta according to package directions.

In a small bowl, combine lime juice, fish or soy sauce, Siracha, and brown sugar. Set aside to let the flavors marry.

In a large nonstick skillet sprayed with cooking spray, cook eggs, swirling to coat the bottom of the pan and cook until set, 1 minute, transfer to a cutting board, lightly roll up, and slice into thin strips (Or, if you fail at this like I did, just scramble the eggs!). Clean out the pan if any egg stuck, re-spray with oil, and cook tofu until golden brown on both sides and crisp, about 7 minutes, flipping halfway through. Transfer to cutting board. I sliced each piece in half, as well, just to make it more fork friendly.

Add carrots, garlic, and scallion whites to skillet and cook until softenend, about 3-5 minutes. Add sauce and bring to a simmer. Add noodles and cook, tossing frequently for about a minute, then toss in eggs and tofu to combine.

Serve topped with scallion greens, cilantro, and chopped peanuts, with lime wedges on the side.