Healthy & Easy Home Baked Vegetable Pizza

4
10 minutes
  • 4 large (100% whole grain) tortillas (I love Ezekiel sprouted wheat) or pitas
  • 2 cups pasta sauce, no salt added or low sodium
  • 1 garlic clove minced
  • 1/2 cup chopped shiitake mushrooms
  • 1/2 cup chopped red onion
  • 10 ounces frozen broccoli florets, thawed and finely chopped
  • 1/4 cup shredded nondairy mozzarella-type cheese * (optional)


Preheat the oven to 400 degrees (for super crisp). Place tortillas or pitas on two baking sheets and warm for 5-10 minutes. Once tortilla has started to slightly crisp on edges, remove from oven.Spoon on the pasta sauce and place the garlic on the crust first. Sprinkle evenly with the mushrooms, onion and broccoli. Add a light sprinkle of cheese. Bake for 30 minutes.

* Daiya brand is a good choice

Nutrient Rich Recipe: Mushroom Soup

Mushroom Soup

This amazing recipe by our Chef Ramses Bravo has no added salt and will leave you nourished and satisfied for hours. Soups have a way of encouraging you to eat less at a sitting because they offer fully-contained nutrition (meaning all the nutrients were captured in the bowl during cooking), they are warm and soothing, and they encourage you to eat slowly, resulting in higher satisfaction with less food. Unlike many other ways of eating, nutritional research shows that liquid calories, when eaten slowly, can lead to natural weight loss.

This is one of the reasons why we recommend eating Superfood Infusions slowly. It’s also why we make them double the size of most other squeeze packs in flexible packaging, so they can be stored easily and fuel your body on the go throughout a 24-hour period without refrigeration.

Now back to the mushroom soup.

Prep time 5-10 minutes
Total recipe time 20-25 minutes

Ingredients:

  • 4 cups sliced mushrooms
  • 1 large red onion, julienned
  • 2 tablespoons chopped garlic
  • 2 tablespoons red wine vinegar
  • 6 cups vegetable broth
  • Chopped basil for garnish (optional)

Cooking Instructions: 

  1. Sauté the mushrooms, onions, and garlic over medium high heat until they
    begin to brown at the bottom of the pot.
  2. Add the vinegar, and let it dry up.
  3. Add the vegetable broth, and cook for 15 minutes
  4. Garnish, and serve hot.

Chef Ramses BravoChef Ramses Bravo’s Notes

You can use a single type of mushroom, but a mixture of different varieties will enhance the flavor of this soup.

Tempeh Tacos With Bok Choy

TEMPEH TACOS WITH BOK CHOY
makes about 8 tacos

Ingredients:
for the tempeh:
• ½ cup vegetable broth
• ¼ cup Bragg Liquid Aminos (or low-sodium soy sauce/tamari)
• 2 cloves garlic, minced
• 1 T balsamic vinegar
• 1 tsp liquid smoke
• 1 tsp Sriracha sauce
• 2 tsp dried basil
• 1 tsp cumin
• ½ tsp paprika
• 1 8oz package of tempeh, broken into small chunks

for the rest of the taco:
• 3 small bunches of bok choy, cleaned and bases chopped off
• ½ red bell pepper, thinly sliced
• 1 carrot, grated
• 1-2 T sesame seeds
• 8 taco shells

Instructions:
• Marinate your tempeh: Combine all the liquid ingredients in a shallow bowl, and then add the broken up chunks of tempeh. Make sure all the pieces are mostly covered with marinade. You may need to add a bit more vegetable broth or water, if you do not have enough liquid. Refrigerate and let marinate for at least 1 hour.

• Prepare your taco shells according to these instructions, or if you have a preferred method of making taco shells, you can do it that way instead.

• Heat a large shallow saucepan over medium heat for about 1 minute. Add the tempeh along with its marinade and the bell pepper and saute for about 10 minutes, until most of the liquid is gone. If it gets too dry and starts sticking, lower the heat and add a little vegetable broth to deglaze.

• Once the liquid is mostly gone and the tempeh is tender, lower the heat to medium low and add the bok choy and the carrots. Continue to sauté until bok choy just starts to wilt. Remove from heat and mix in the sesame seeds.

• Now fill your prepared taco shells with the prepared mixture. You should be able to fit about ½ – ¾ cup in each taco shell. You can also serve these warm tacos with some avocado or guacamole.

Acorn Squash stuffed with Wild Rice, Dried Cranberries and Hazelnuts

acornsquash

Acorn squash is a type of winter squash that was named for its acorn-like shape. Acorn squash come in a variety of colors including: yellow, dark green, tan, and orange.

How to Select

Select acorn squash that are dull and heavy for their size. Avoid squash with soft spots or cracks.

How to Store

Store acorn squash in a cool, dry area away from extreme temperatures and sunlight. Acorn squash can stay fresh for up to 3 months.

Nutrition Benefits

Fat free, saturated fat free, cholesterol free, sodium free and a good source of vitamin C.

Ingredients:

7 Cup water

7 Cup wild rice (about 12 ounces)

3 small squash (each about 10 to 12 ounces), cut in half, seeded

2 Cup Water

2 Cup finely chopped onions

2 tsp crumbled dried sage leaves

2 Tbls fresh lemon juice

1/2 Cup plus 3 tablespoons dried cranberries (about 3 1/2 ounces)

1/2 Cup plus 3 tablespoons chopped toasted hazelnuts (about 3 ounces)

1/4 Cup chopped fresh parsley

Instructions:

Bring 7 cups water and rice to boil in heavy large saucepan. Reduce heat; cover and simmer until rice is tender, about 1 hour. Drain. Transfer rice to large bowl.

Preheat oven to 375°F. Oil baking sheet. Place squash, cut side down, on sheet. Bake until tender, about 40 minutes. Cool. Using spoon, scoop out pulp from squash, leaving 1/4-inch-thick shell; reserve shells. Transfer pulp to medium bowl. Reduce oven temperature to 350°F.

Add 2 cups water to large nonstick skillet over medium heat. Add onions; sauté until very tender, about 15 minutes. Add sage; stir 2 minutes. Add rice, squash pulp and lemon juice; stir until mixed, breaking up squash pulp into smaller pieces. Mix in 1/2 cup cranberries, 1/2 cup hazelnuts and parsley. Season with salt and pepper.

Divide rice mixture among reserved squash shells. Place in roasting pan. (Can be made 6 hours ahead. Cover and chill.)

Bake squash until filling is heated through, about 25 minutes. Sprinkle with remaining 3 tablespoons cranberries and 3 tablespoon hazelnuts.

Serves 6

An Introduction to Simple Quick and Easy Recipes

You’re busy. We get it!

Even if you weren’t, why make more out of things than there needs to be, especially when it comes to eating your food? One of the biggest reasons why people don’t prepare their own meals and opt for takeout fast food, most of which is nutrient poor, is time. True, sometimes we literally just don’t have time, so that’s why it makes sense to know how to eat on the go, and have solutions in place. We can help you with this here.

But when we can sit down for a meal, people buy into the myth that they have no time, and therefore they don’t have any. So you think so it goes. The truth is that they do actually have time—they just don’t time for traditionally prepared meals, or the food prep skills necessary to make delicious, health-promoting, nutrient rich meals, or an understanding of how to prepare simple quick and easy recipes for nutrient rich meals.

Simple quick and easy recipes for nutrient rich meals are what’s new. 

Over the last 100 years, we have become a society that has been trained in cooking animal products and refined foods, most of which have a very long shelf life, are one ingredient strong (such as “chicken”) along with seasonings, or are so refined, packaged and varied that there is an entire cooking industry built around teaching us to shop, prepare, organize and eat out this way.

The problem is that this process has taken the attention of generations of people away from understanding and appreciating the power of natural plant foods, which are where virtually all nutrients come from, and instead focused us on eating on predominantly nutrient-poor foods. A Nutrient Rich Healthy Eating style is different.

First, it is based on whole plant foods, many of which do not have long shelf lives, but certainly long enough to remain relatively convenient. In addition, while whole foods exist in an abundance of amazing varieties, most of us are unfamiliar with most of them other than the usual ones—bananas, apples, oranges, tomatoes, carrots, celery, cucumbers and romaine lettuce.

Aside from being unfamiliar with many whole foods, we are also unfamiliar with their nutritional values. Once you start learning how many phytochemicals, vitamins, minerals and how much protein, etc., can be found in the whole foods you will be eating, you will be floored. This will become the most amazing part of your entire discovery process. For example, do you know that there is protein in all natural foods and that a head of romaine lettuce is approximately 50% protein and 18% healthy fat, by calorie, which is more protein, per calorie, than chicken?

The same is true for other green vegetables, like broccoli. In fact, 100 calories of broccoli, which is about 12 oz. of food, contains more protein than 100 calories of ground sirloin, which is just 1 oz. of food. These are just a few of the countless aha’s you will be discovering on your nutrient-rich healthy eating path, and these new facts will help to compel you to eat differently.

Simple Quick and Easy Recipes are about eating predominantly plant-based, nutrient-rich foods (100% plant based or Vegan if you choose), so that you get all the nutrients you need, avoid what you don’t need from food, and protect the integrity of the foods you consume by eating them in ways that are as close to their natural state as possible. This enables you to nourish and detoxify, stabilize and strengthen your body without adding the nutritional stress so many people suffer from.

Nourish, Detoxify, Stabilize, Strengthen and Optimize

It is also about consuming this fuel in fun ways that are Simple, Quick & Easy. 

This means that you do NOT need to know how to cook to get started preparing foods that enable you to get all the benefits and Success Results of Nutrient Rich® Healthy Eating, for Life!
Every recipe, not including optional ingredients, contains five whole food ingredients or less, with no more than one to three instructions, some of which are as simple as “eat!” There are many levels of nutrient-rich eating that you can engage in, and within the pages of Simple, Quick & Easy you will learn the first three.

To learn more, get a copy of the Simple Quick and Easy Recipes.

Here’s a sample Simple, Quick & Easy Recipe.

Simple, Quick & Easy Recipes

Simple, Quick & Easy Recipes www.nutrientrich.com

 

 

Zucchini Carrot Pasta with Mushrooms

I have been wanting to try and make zucchini ribbons or ‘noodles/pasta’ for ages now, because they are a healthy and fun alternative to whole wheat or bean pasta, and plus they just look really neat. But here’s the thing, despite the fact that I have a million kitchen gadgets, I can’t say I own a mandoline for julienning these types of vegetables. And while I do work hard in my kitchen, you can bet I am not about to slice these up by hand (I am far too accident prone for that). So what is a girl to do?

Well, turns out all I had to do was go to Bed Bath and Beyond and I found this amazing product called the Veggetti™ Spiral Vegetable Cutter. And voila this has now become my favorite gadget. Even though I love my bean pastas but this makes pasta go a whole new level. Seriously this is the best thing ever. You’ll get delicious pasta with rich veggie flavor, and without the carbs and totally great for zucchini, squash, carrots, potatoes and more.

Zucchini Carrot Pasta with Mushrooms
Though you can certainly slice the zucchini and carrots into ribbons by hand, a julienne-style peeler or mandoline will also do the job in case you don’t have Veggetti. If you want to use a peeler to julienne the squash, it is best to choose medium to small zucchini and summer squash – they should be no wider than the width of the peeler.

Ingredients:

3 zucchini

1 carrot

2 cups chopped mushrooms

½ cup of cashews slightly roasted

1 chopped large red bell pepper

1 chopped large green bell pepper

1 chopped medium onion

4 chopped garlic cloves

1 or ½ cup of corn depending on your like (I used frozen for this recipe)

1 tbs of No Salt gourmet seasoning

Instructions

1. Prepare the zucchini and carrot pasta by using a mandoline or by using a peeler designed to julienne vegetables if you don’t have Veggetti. When using Veggetti you will find your pasta strands are way longer than usual strands, so don’t forget to cut them into smaller lengths using kitchen scissors.

pic3

 

2. Chop rest of the ingredients expect for cashews and corn and keep it ready.

pic1 pic2

 

3. Slightly roast the cashews separately for 5 minutes without letting it burn.

4. Heat the pan with 3 tbsp of water and add onions.

pic6

 

5. Once the onions start getting brown, add in the chopped vegetables (red and green bell pepper, corn), garlic and mushrooms. Stir-fry for another 5 minutes. If you feel the vegetables are sticking to the bottom of the pan add in some more tbsp. of water and stir.

pic7

 

6. Sprinkle 1 tbsp of No-Salt Gourmet seasoning and stir for another 5 minutes. Avoid over cooking it.

7. Once the vegetables are slightly cooked, add the pasta.

8. Mix all the ingredients together nicely.

pic8

 

9. Throw in the cashews.

10. Stir for another 5 to 10 minutes. If you like little crunchy taste to your pasta then do not let them cook for too long.

Black Bean Mango Salad

This refreshing and colorful bean salad is loaded with mango, black beans, corn, and red pepper prefect for summer brunch. The flavors are simple, yet the combination is quite tasty.

Serves 3

black bean mango salad

 

Black Bean Mango Salad

 

Ingredients

1 mango, peeled, pitted and cubed

2 tablespoons chopped fresh cilantro

4 green onions, thinly sliced

1 medium red bell pepper, seeded and chopped

1/2 cup frozen corn, thawed, or fresh corn off the cob

3 cups cooked black beans or 2 (15-ounce) cans no – or low-salt black beans drained and rinsed

3 tablespoon fresh lime juice

1 teaspoon minced fresh garlic

1 teaspoon dried oregano

1 teaspoon ground cumin

dash chili powder

9 cups chopped romaine lettuce

 

Instructions

If using fresh corn, water saute for 5 minutes or until tender. Mix all the ingredients except the lettuce in a bowl. Let stand for at least 15 minutes. Serve on top of the lettuce.

Note: The vegetable mixture without the mango can be made a day ahead and refrigerated. Add the mango and a splash of lime juice just before serving. Throw in handful sunflower seeds if you like a little crunch.

 

 

 

Ultimate Barley Burgers

Who doesn’t love a good veggie burger ? We at Nutrient Rich totally dig it. But since most the ones you find in the freezer section tend to be pretty flavorless, or loaded with salt and are not up to the nutrient rich eating standard, we decided to come up with this recipe that is bound to knock your veggie-burger-loving-socks off. This is a filling, healthy, nutrient rich veggie burger recipe totally  perfect for anyone who loves barley and mushrooms.

 

Ultimate Barley Burgers

burger

 

Ingredients:

4 Cup cooked barley

4 tsp onion powder, or 1 medium onion, chopped

2 yukon gold potatoes (small, or 1 large russet potato, 12 to 16 ounces total, peeled if desired and cut into 1/2-inch cubes)

1 lb. mushrooms (preferably 1 portobello mushroom, 12 cremini mushrooms, and 10 shiitake mushrooms)

3 tbs water

2 teaspoons fresh thyme

1/2 Cup minced green pepper

 

Instructions:

1. Steam or boil the potatoes until fork-tender, 20 to 30 minutes or so. Drain the potatoes. Transfer to a plate and mash half of them with a fork.

2. Meanwhile, trim the stems from the mushrooms and discard. Scoop out the gills from the portobello and discard. Cut the cap into 1/2-inch chunks. Thinly slice the cremini and shiitake caps.

3. Heat 2 tablespoon water in a large skillet over medium heat. Cook the portobello and 1 ½ tsp of thyme for 6 to 8 minutes, until the mushroom begins to soften and throw off its liquid. Add the creminis and shiitakes and cook for 10 minutes, until they’ve thrown off their moisture and all the liquid has completely evaporated.

4. Blend rest of the ingredients (cooked barley, onion powder and minced green pepper, 1/2 tsp of thyme) in a food processor until smooth and the consistency is that of a sticky dough.

5. Transfer the mushroom mixture to a food processor and pulse until coarsely chopped or, if you prefer or you have no power, finely chop the mushroom mixture by hand. Dump the chopped mushroom mixture into a bowl and, using your hands, add half the mashed potato along with the barley blended mixture. If the mixture isn’t sticking together properly, mash the remaining potato and add it to the mixture, a little at a time, until everything begins to cling together.

6. Shape into 9 patties. (Wet your hands first to avoid sticking.)

7. Preheat the oven to 350° F. Place on a nonstick baking sheet, and bake for 10 minutes on each side. Then broil for 1 minute on each side, or until golden brown.

Chinese Apricot Stir-fry

Lately I’ve been going crazy for Asian style food. I’ve always been a big fan of stir-fry meals, they are quick and simple to prepare and you can create your own nutrient rich version that tastes just as delicious as in the restaurants but so much healthier!

Chinese Apricot Stir-fry

stirfrytofu

Ingredients:

2 Whole Blocks of Extra Firm Tofu, cubed into bite sized pieces

2-3 Packages of Frozen Mixed Vegetables

1 lb baby bok choy, stems thinly sliced and leaves coarsely chopped (divided) (could add more)

4 tsp Apricot Preserve (100% fruit, no sugar added)

1 tsp Garlic Powder

4 Tbls Cooking Wine

6 Tbls Water

2 tablespoons Dr. Fuhrman’s VegiZest

1 teaspoon Bragg Liquid Aminos

1/2 tsp Chinese Seasoning, salt free

 

Instructions:

Instructions Adding 2 tbsp. of water in a pan and add the tofu. Put on a medium heat and once the pan is hot, lower the heat. Turn the tofu frequently at first to prevent sticking. Eventually, the water from the tofu will be released and it won’t have to be turned so frequently. Stir in baby bok choy stems and cook for 2-3 minutes until slightly cooked.

In a cup, mix the apricot preserves, Dr. Fuhrman VegiZest, cooking wine, 2 tbsp. water and the Braggs Aminos. Sprinkle half of this mixture over the tofu and continue to simmer. Defrost the frozen vegetables in a microwave or steam on stove top. Once defrosted, add vegetables to the tofu. Sprinkle the remaining sauce over tofu-vegetable mix and add the Chinese seasoning. Continue to simmer until the liquid is largely cooked off.

Chocolate Pudding With A Twist

I have some questions for you: do you like bananas? Do you like chocolate? Do you like berries? Do you like chocolate puddings? if you said yes to all of them, then you’re going to adore these two recipes for a delicious but healthier and nutrient rich twist to your favorite dessert.

I really like these recipes because they not only contain my beloved chocolate, but they are also grain-free, gluten-free, sugar-free, oil-free and unhealthy fat-free. It’s actually healthy fat loaded given all of those walnuts and flaxseeds. And of course, they taste wonderful. Be warned, there is a banana flavor to these recipe so if you don’t like bananas it’s probably not in your best interest to try it. For those of you who do love bananas and a good chocolaty pudding, go for it. I hope you love these recipes as they add a twist to your normal chocolate pudding.

Recipe 1: Warm Walnut Chocolate Pudding with Berries

chocolate pudding1

Pudding Ingredients:

  1. 1 can black beans
  2. 2 ripe bananas
  3. ½ cup ground flaxseeds
  4. 1 cup raw walnuts
  5. ¾ cup distilled water
  6. ¾ cup cocoa powder
  7. 1 tablespoon vanilla extract
  8. 1 and 1/2 cup medjool dates (pitted)

For Garnish

  1. 2 ripe bananas, sliced
  2. berries of choice (I used raspberries and blackberries)

Instructions: Preheat oven to 350°F. Heat walnuts and water in the microwave for 45 seconds to soften walnuts. Place heated walnuts and water in a high powered blender or vitamix with black beans, 2 bananas, pitted dates, flaxseeds, cocoa powder and vanilla extract and blend until completely smooth. Place mixture into two medium sized glass pan or one large glass pan. Top with sliced bananas and berries. Bake for 30-40 minutes. Eat warm or chilled the next day. I like mine soft and warm. It’s so comforting in the winter.

 

Recipe 2: Raw Chocolate Berry Pudding

chocoberry

 

 Pudding Ingredients

  1. 1 banana
  2. Handful frozen strawberries
  3. Handful blueberries
  4. 3-5 dates or prunes
  5. 1/2 teaspoon cinnamon
  6. 1/2 teaspoon vanilla
  7. 2 tablespoons cocoa powder
  8. 1/4 cup almond milk (or more, add as needed)
  9. 1 tablespoon almond butter (optional, no need to include if you want it to be fat-free)

Instructions: Blend all ingredients together until silky smooth! Top off with goji berries and mint if you have them.