Stuffed Peppers

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Looking for a way to fit in some more vegetables into your meals? This stuffed pepper recipe is an easy way to get in multiple servings of colorful veggies and is great because it’s so versatile. If you would prefer ground beef, it’s an easy swap, and you can also easily add more veggies to personalize it to your own taste!

 

Ingredients:

6 large bell peppers, any color
2 cups of cooked brown rice
1 lb. 93% lean ground turkey
2 cloves garlic, minced
1 small onion, diced
1 16 oz. crushed tomatoes
1 teaspoon Italian seasoning
1 teaspoon salt
1/2 teaspoon pepper
1 1/2 cups sharp cheddar cheese, shredded
1 tablespoon olive oil

Instructions:

  1. Preheat oven to 350 degrees. Prepare your rice and set aside.
  2. Cut off the tops of the peppers, remove the seeds, trim the bottoms to help them sit flat in the skillet and rinse thoroughly. In a large pan boil the peppers for 5 minutes, remove from water and turn upside down onto a paper towel to dry.
  3. In a large skillet add the olive oil, garlic and onion, sauté until tender. Add the turkey and brown until thoroughly cooked.
  4. Add the crushed tomatoes, rice, Italian seasoning, salt, pepper and 1/2 cup of the shredded cheese and stir until blended.
  5. Fill the peppers evenly with the mixture, place in a lightly greased 10 inch cast iron skillet, or baking dish of your choice. Bake uncovered for 25 to 30 minutes. Remove and add the remaining cheese to the top of peppers and bake for an additional 5 minutes or until the cheese is melted.

Notes:

*You can lighten this recipe up even more by cutting back on the cheese or using a reduced fat cheese.

 

Guest Bloggers: James Madison Dietetics
Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Andrea George, Emily Salvaggio, and Taylor Singleton

Vegan Veggie Burgers

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Summer is the season of barbecues and these veggie burgers are the perfect way to enjoy the summer festivities and maintain a plant based diet. They’re an adequate source of protein while also being anti-inflammatory. Get creative with your veggie burger by adding it to the top of your salad, or sandwich it between a bun or lettuce wrap!

 

Ingredients

¼  medium red onion
1 medium zucchini
15.5 ounce can of chickpeas
Flour or breadcrumbs
1 tsp paprika
1 tsp salt
1 tsp pepper
1 tsp turmeric

 

Instructions:

  1. Mash chickpeas
  2. Grate zucchini and drain the water out of the zucchini
  3. Chop onion and sauté with salt and pepper until brown
  4. Combine the grated zucchini, mashed chickpeas, sautéed onions, paprika, salt, pepper and turmeric in large bowl
  5. Cover a cutting board with flour or breadcrumbs and work to combine the ingredients into patties
  6. Cook in a cast iron skillet until crispy

 

Guest Bloggers: James Madison Dietetics

Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Andrea George, Emily Salvaggio, and Taylor Singleton

Spring Rolls with Sweet and Spicy Sauce

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A light lunch or the perfect addition to any dinner, these spring rolls are oh so light and fun to make!


Spring Roll Ingredients:

1 pack of brown rice paper
1 cup of shredded cabbage
½ cup of shredded carrots
¼ cup of chopped red onion
1 medium avocado, thinly sliced

 

Sauce Ingredients:

2 T. soy sauce
1 T. maple syrup
½ to 1 tsp. sriracha
1 T. peanut butter

 

Instructions:

  1. Mix sauce ingredients together.
  2. Dip the rice paper in warm water to soften, then lay flat on your work surface.
  3. Lay toppings in the middle of the wrap and roll it up like a burrito– folding in the sides and rolling up from the bottom.
  4. Serve alongside sauce

 

Guest Bloggers: James Madison Dietetics

Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Andrea George, Emily Salvaggio, and Taylor Singleton

Nice Cream

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Looking for a way to cool down this summer or maybe just a fun festive treat? These July 4th inspired nice cream recipes are sure to do the trick! Refreshing, fun and made with simple ingredients they are sure to be a fan favorite.

Vanilla Nice Cream Ingredients:

2 large frozen bananas
1½ tsp. vanilla extract
Splash of almond or coconut milk

Strawberry Nice Cream Ingredients:

1 large frozen banana
1 cup frozen strawberries
½ tsp. vanilla extract
Splash of almond or coconut milk

Blueberry Nice Cream Ingredients

1 large frozen banana
1 cup frozen blueberries
½ tsp vanilla extract
Splash of almond or coconut milk

Directions (for each individual flavor):

  1.     Throw all of the ingredients into a food processors and blend until smooth and creamy.
  2.     Feel free to serve immediately with a soft serve consistency or pour into a container and place in the freezer for later.

Notes:

*Each of these individual recipes yields approximately 2 servings.
*Feel free to add mix ins such as chocolate chunks or nuts after the nice cream is done in the food processor.

 

Guest Bloggers: James Madison Dietetics

Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Andrea George, Emily Salvaggio, and Taylor Singleton

 

Roasted Cauliflower with Romesco Sauce (Vegan and Gluten Free)

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Cauliflower is a versatile vegetable that can be used in a variety of dishes such as curry and stir-fry. Roasting cauliflower is one of my favorite ways to enjoy it because roasting brings out the cauliflower’s natural sweetness. Now that spring vegetables are in season, I like to roast cauliflower and pair it with a fresh and flavorful romesco sauce made with red bell pepper, tomatoes, almonds, garlic, and olive oil.

 

Cauliflower Ingredients:

1 head cauliflower, cut into florets
1 tbsp. olive oil
1 tsp. dried oregano
Salt and pepper to taste

 

Romesco Ingredients:

1 large red bell pepper, diced
2/3 cup grape tomatoes
1 clove garlic, peeled
3 tbsp. olive oil
1 tsp. balsamic vinegar
¼ cup blanched almonds
½ tsp. salt
1/8 tsp. pepper

 

Directions:

  1. Preheat oven to 425 degrees Fahrenheit. Add bell pepper, tomatoes, and garlic to a large baking sheet. Drizzle with one tablespoon of olive oil and season with salt and pepper to taste. Mix well to combine. Roast for 10-15 minutes until tender.
  2. Add cauliflower florets to a separate baking sheet and drizzle with one tablespoon of olive oil. Season with oregano, salt, and pepper. Roast cauliflower for 25 minutes until tender.
  3. Once the bell peppers, tomatoes, and garlic are finished roasting, transfer the mixture to a food processor. Add remaining two tablespoons olive oil, balsamic vinegar, almonds, salt, and pepper. Pulse for 20-30 seconds until a fairly smooth sauce forms. Serve romesco sauce with cauliflower and enjoy!

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

Homemade Granola Bars (Vegan)

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Five ingredients. Easy as that! These granola bars are a great snack for on the go or packed lunches. No baking required!

Ingredients:
1 cup of dates, pitted
¼ cup maple syrup or honey
¼ cup creamy salted natural peanut butter or almond butter 1 cup roasted unsalted almonds
1 ½ cup rolled oats

 

Directions:

1. Process dates in food processor until small bits remain.
2. Place oats, almonds, and dates in a large mixing bowl and set aside.
3. Warm maple syrup (or honey) and peanut butter on stove and pour over oat mixture.
4. Mix thoroughly, and place in a baking dish (8×8) lined with plastic wrap or parchment paper.
5. Press firmly down.
6. Cover with plastic or parchment paper and firm in freezer and fridge 15-20 min.
7. Cut bars to preference and enjoy! Store in refrigerator.
Substitutes* if allergic to peanut butter, use sunflower butter and if allergic to nuts, recipe can be made without almonds and using sunflower seeds or rice cereal instead!

Guest Bloggers: James Madison Dietetics

Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Andrea George, Emily Salvaggio, and Taylor Singleton

 

Pineapple Chicken Lettuce Wraps

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We love a fresh and nutritious meal. These lettuce wraps provide complete protein with a sweet touch of fresh pineapple. Fresh, crunchy, and light meal, perfect to start the summer season. Welcoming the warmer weather

 

Ingredients:

2 cups cubed cooked chicken breast
½ cup crushed pineapple, drained
¼ cup chopped pecans
¼ cup chopped celery
2 tablespoons chopped onion
2 tablespoons sweet pickle relish
½ cup plain Greek yogurt
¼ teaspoon salt and pepper
¼ teaspoon paprika
6 lettuce / romaine leaves

 

Directions:

1. Cube chicken, season with olive oil, salt, pepper

2. Cook chicken thoroughly on stove top

3. Mix chicken with pineapple, pecans, celery, and chopped onion, sweet pickle relish and Greek

yogurt

4. Season mixture with paprika

5. Serve in romaine lettuce leaves

 

Guest Bloggers: James Madison Dietetics

Alexandra Balbontin, Taylor Coleman, Julia Danisewicz, Andrea George, Emily Salvaggio, and Taylor Singleton

Tropical Mango Smoothie (Vegan and Gluten Free)

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Makes 1 large smoothie

Looking to incorporate an energizing breakfast into your morning meal routine? This tropical mango smoothie is ultra creamy, loaded with nutrients, and takes only minutes to make. I make this smoothie for breakfast a few times a week and love it because it tastes like a milkshake and is healthy too! With 5 servings of fruits and vegetables, this smoothie is an easy and delicious way to get more fruits and vegetables into your diet.

 

Ingredients:

2 cups fresh baby spinach
2 frozen bananas
1 cup frozen mango
2 tablespoons hemp seeds
1 medjool date, pitted
1 cup unsweetened soymilk
½ to 1 cup water

Directions:

  1. Add all ingredients to a blender and blend until smooth and creamy.
  2. Serve immediately and enjoy!

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

Orange Tofu (Vegan and Gluten Free)

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Orange chicken was one of my favorite dishes to enjoy growing up in my family’s Chinese restaurant. Since transitioning to a plant-based diet, I wanted to recreate this popular dish and utilize tofu as the protein source. I recommend using Twin Oaks extra firm tofu because its hearty texture produces crispy cubes of golden brown tofu when pan-fried. To make the sweet and savory orange sauce, mix together orange juice, rice vinegar, tamari, and spices. Serve this simple and flavorful orange tofu over a bed of fluffy jasmine rice.


Ingredients:

16 ounces extra firm tofu
2 tbsp. tamari
1 tbsp. coconut oil
1 cup orange juice
1 tbsp. rice vinegar
¼ tsp. garlic powder
¼ tsp. ground ginger
1/8 tsp. cayenne pepper
1 tsp. cornstarch mixed with two tsp. water


Directions:

  1. Cut tofu into small cubes and marinate in one tablespoon of tamari for 15 minutes
  2. Heat one tablespoon of coconut oil in a large pan over medium high heat. Add tofu and pan fry for 10-12 minutes until crispy and golden brown. Flip tofu every 2-3 minutes so all sides can get crispy. Once tofu is done cooking, transfer to a bowl.
  3. To make the orange sauce, combine remaining one tablespoon of tamari, orange juice, rice vinegar, garlic powder, ground ginger, and cayenne pepper. Mix well so all ingredients are well combined.
  4. Add sauce to the same pan and heat for 2 minutes. Whisk in cornstarch mixture and simmer for 3 minutes. Add tofu back to the pan and mix well to coat tofu evenly with sauce. Serve with rice and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

Teriyaki Cauliflower Bites (Vegan)

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These teriyaki cauliflower bites are full of flavor and are a healthy plant-based alternative to chicken wings. Cauliflower contains high amounts of vitamin C and is a good source of dietary fiber. Baking the cauliflower instead of frying it reduces the fat and calorie content of the dish. After the cauliflower has been baked, it becomes crispy on the outside and chewy on the inside. A quick and simple teriyaki sauce made from liquid aminos, water, ginger, and brown sugar adds sweet and savory flavor to the cauliflower. Serve these teriyaki cauliflower bites as an appetizer or as an entrée with rice.

 

Ingredients:

1 head cauliflower, cut into florets
½ cup unsweetened soymilk
½ cup water
¾ cup whole wheat flour
¼ tsp. pepper
¼ tsp. salt
¼ cup liquid aminos
½ cup water
½ tsp. ginger
1/3 cup brown sugar
¼ cup green onions, sliced

 

Directions:

  1. Preheat oven to 425 degrees.
  2. Prepare batter by mixing soymilk, water, whole wheat flour, pepper, and salt in a medium bowl.
  3. Dip each cauliflower floret into the batter so the whole floret is well coated. Gently tap off any excess batter. Transfer cauliflower to an oiled baking sheet.
  4. Bake cauliflower for 20 minutes. Flip cauliflower florets halfway through baking.
  5. While cauliflower is baking, prepare teriyaki sauce by mixing liquid aminos, water, ginger, and brown sugar in a small bowl.
  6. Dip each piece of cauliflower into the teriyaki sauce. Bake for 10 minutes.
  7. Drizzle any leftover teriyaki sauce over the cauliflower. Garnish with sliced green onions. Serve immediately and enjoy!

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.