All my recipes on this blog are vegetarian and written out as a single serving using 21-Day Fix measurements (except for the Instant Pot recipes). I would definitely suggest doubling or quadrupling the recipes and then just dividing up the portions into 2-4 containers and then freezing them for easy access!
Monday, August 31, 2015
This recipe makes 2 servings.
For vegetarians, each serving = 1.5 Greens, 1.5 Reds, 1 Yellows, 1 Orange
For non-vegetarians, each serving = 1.5 Greens, 0.5 Reds, 2 Yellows, 1 Orange
For the falafel balls:
1 Green container onions, roughly chopped
3 garlic cloves
2 Red containers chick peas, drained and washed
1/2 cup parsley, chopped
1/2 cup cilantro, chopped
1/2 tsp salt
1/4 tsp chili powder
1 tsp ground cumin
1 tsp baking powder
2 tbsp coconut flour
For the chutney:
2 Orange containers sesame seeds
1 Red container plain Greek yogurt
5 slices pickled mild jalapeno peppers (from a jar)
1 tbsp vinegar from the jalapeno jar
For the salad:
1/2 Green container cucumber, cubed
1/2 Green container tomato, cubed
1. Put the onions and garlic in a food processor and pulse until finely minced. Remove the mixture and set it aside.
2. Put the chick peas, parsley, cilantro, salt, chili powder and cumin in the food processor and pulse until they are roughly blended but not pureed.
3. Return the onion mixture back to the food processor along with the baking powder and flour. Pulse until well combined.
4. Transfer the falafel mixture to a bowl, cover it with plastic wrap and refrigerate it for at least one hour.
5. While the falafel mixture is chilling, make the chutney. Put all the ingredients for the chutney in a blender and blend until smooth.
6. Once the falafel mixture has chilled, roll the mixture into 2-inch balls and press into a patty.
7. Spray a pan with non-stick cooking spray and preheat the pan to low-medium heat. Place the falafel patties onto the pan and cook for 3-5 minutes on each side.
How I like to eat this: I stuff the patties in half of a whole wheat pita along with the cucumber/tomato salad and pour on the yogurt chutney. I also add a few drops of spicy chili garlic sauce (store bought) for some extra heat!
Wednesday, August 26, 2015
This recipe makes 3 servings. Each serving = 1 Green and 1 tsp
1 medium eggplant (equivalent to 1.5 Green containers)
1 large red bell pepper (equivalent to 1 Green container)
1 small sized firm ripe tomato (equivalent to 0.5 Green container)
3 tsp olive oil
2 tbsp red wine vinegar
2 tbsp fresh parsley, chopped
1 garlic clove, crushed
1 tsp salt
Fresh ground black pepper
1. Roast the eggplant by pricking it in 3-4 places and then roasting it over a flame until the skin cars and cracks. Wrap the eggplant in a damp towel for 5 minutes, then peel off and discard the skin. Coarsely chop the eggplant and place in the food processor.
2. Roast and peel the red bell pepper, chop coarsely, and add to the eggplant in the food processor.
3. Drop the tomato into boiling water for 15 seconds, then peel off the skin. Then add the tomato to the mixture in the food processor.
4. Add the rest of the ingredients to the food processor and pulse puree until smooth. Season with salt and pepper to taste and refrigerate until chilled.
How I like to eat this: This is a great dip for fresh veggies like baby carrots or raw broccoli! It also is amazing on some whole wheat toast!
Tuesday, August 25, 2015
For vegetarians, 1 Serving = 1 Yellow, 1 Red, 1 Blue, 0.5 Purple
For non-vegetarians, 1 Serving = 2 Yellow, 1 Blue, 0.5 Purple
1 Yellow container of cooked brown rice
1 Red container black beans, drained and rinsed
1 Tbsp tomato paste
1 tsp taco seasoning
1 Tbsp plain Greek yogurt
1/2 Purple container salsa
1/4 of an avocado
1. Mix cooked rice with the tomato paste, 1/4 cup water, and taco seasoning. Place rice mixture on a plate.
2. Layer the black beans on top of the rice followed by the Greek yogurt, salsa and avocado. Super simple and YUM!
For vegetarians, 1 Serving = 1 Blue, 1 Yellow, 0.5 Green, 1 tsp (from the olive oil in the sun-dried tomatoes), 1 Red, 1 Orange
For non-vegetarians, 1 Serving = 1 Blue, 2 Yellow, 0.5 Green, 1 tsp, 1 Orange
1 Blue container walnuts, finely chopped after measuring it
1/4 cup old-fashioned oats, processed into a coarse flour
1/2 Green container of carrot, shredded
1 Tbsp fresh parsley, finely chopped
1 Tbsp fresh basil leaves, finely chopped
1 Tbsp oil-packed sun-dried tomatoes, finely chopped
1 garlic clove, minced
1 Red container kidney beans, drained and rinsed
1 Orange container ground flax
1/2 tsp dried oregano
1/2 tsp salt
1/4 tsp crushed red pepper (or to taste)
Freshly ground black pepper, to taste
1. Preheat the oven to 350 degrees and spray a baking sheet with non-stick cooking spray.
2. Combine the oats, carrot, parsley, basil, sun-dried tomatoes, garlic and walnuts in a large bowl.
3. Put the kidney beans in a food processor and process until finely chopped. You want the mixture to be a coarse paste with some beans still intact, but don't completely puree the mixture. Stir the processed beans into the bowl with the vegetables and oat flour.
4. In a mug, whisk the ground flax together with 2 tablespoons of water. Let sit for only 15-20 seconds or else it will get too thick. Stir into the vegetable bean mixture until fully combined.
5. Stir the oil, oregano, salt, pepper and red pepper flakes into the bowl.
6. Shape the mixture into golf-ball sized spheres, packing each ball tightly between your hands so it holds together well. Place each ball onto the prepared baking sheet about 1 inch apart.
7. Bake for 20 minutes, then gently flip the balls and bake for another 15-20 minutes until golden on both sides.
How I like to eat these: I can eat them by themselves, topped with marinara sauce (for an additional Purple) or on top of spaghetti squash or zucchini noodles (1 additional Green) and then with marinara sauce on top (1 additional Purple)!
1 Serving = 2 Greens, 1 Yellow and 1 tsp
1/2 Green container of frozen mixed vegetables (carrots, corn, green beans, etc), steamed
1/2 Green container of cauliflower, steamed
1/2 Green container tomatoes, chopped
1/2 Green container onions, chopped
1 Yellow container potatoes, steamed and peeled
1 tsp salt (or to taste)
1 tsp coconut oil
2 tbsp Pav Bhaji Masala
1 tbsp cilantro, chopped
1. Heat the coconut oil in a large pan and add onions. Cook until onions are translucent. Add the tomatoes and cook for 1-2 minutes.
2. In a separate bowl, mash together the steamed vegetables, cauliflower and potatoes. Add this mashed mixture to the large pan with the onions and tomatoes and mix together.
3. Add the salt and Pav Bhaji masala and mix well. Cook for about 5 minutes.
4. Take the mixture off of the heat and garnish with chopped cilantro.
How I like to eat this: This is traditionally eaten like a "sloppy joe" on top of an open-faced bun. You could eat this on a whole wheat bun or on top of some brown rice for one additional yellow. I tend to eat it just plain in a bowl with a side of plain Greek yogurt to give me a protein along with all the veggies!
1 serving = 2 Greens and 1 tsp
1 Green container yellow or green beans, trimmed
1 Green container cherry tomatoes, halved
1 garlic clove, crushed
1 tsp olive oil
1 tbsp fresh basil, chopped
1 tsp fresh lemon juice
Pinch of salt
Crushed red pepper (optional)
1. Place the beans in a baking dish and drizzle the olive oil over the beans. Mix them up in the baking dish and bake, uncovered, at 350 degrees for about 15-20 minutes, until they are slightly tender.
2. Take the beans out of the oven and toss in the rest of the ingredients. Mix well and serve warm.
Friday, August 21, 2015
1 Yellow, 1 Red, 0.5 Purple
1/4 cup old fashioned oats (when expanded is equivalent to 1 Yellow container of oats)
3/4 Red container of low fat cottage cheese
2 egg whites
1/4 tsp cinnamon
1/2 Purple container of blueberries
1. Blend the oats, cottage cheese, egg whites and cinnamon in a blender until it has a smooth batter consistency.
2. Pour half the batter into a warm pan sprayed with nonstick cooking spray and place half of the blueberries in the pancake. Cook until browned on one side and then flip to the other side.
3. Recipe makes 2 pancakes! Enjoy with some pure maple syrup or applesauce on top! If you want some added sweetness but don't want to use syrup, top with some ripe bananas.
1 Yellow, 1 Red, 1 Purple, 1 Tsp
1/4 cup old fashioned oats (when expanded is equivalent to 1 Yellow container)
1/4 cup fat free milk or almond milk
1 Red container Greek yogurt
1/2 ripe mashed banana
1 teaspoon peanut butter
1. Mix all the ingredients together in a bowl, cover, and place in the refrigerator overnight. Let sit for at least 1 hour.
2. Enjoy cold right out of the fridge!
1 Red, 1 Green, 1 Orange, 1 Yellow (optional)
1 red container of cubed tofu
Pinch cayenne pepper
1 tsp low sodium soy sauce
1 green container of shredded cabbage and carrots
1 orange container of peanuts
1 corn tortilla (optional)
1/2 bunch of cilantro
1/2 cup of green onions
2 tbsp plain greek yogurt
1 tsp lemon juice
1 clove garlic
1. Cook cubed tofu in saucepan with nonstick cooking spray, soy sauce, and cayenne pepper until tofu is browned.
2. To make sauce, combine cilantro, green onions, yogurt, lemon juice and garlic in a blender until smooth.
3. You can eat this one of two ways! If you don't want to use the tortilla (and save a yellow), you can eat it as a salad. Assemble it with the cabbage/carrot mix on bottom and top it with the tofu mixture, peanuts, and sauce on top! If you want to use the tortilla, just wrap it up in the tortilla and enjoy!
For vegetarians, one serving = 1 red, 2 green, 1 yellow, 1 purple, and 1 teaspoon
For non-vegetarians, one serving = 2 yellow, 2 green, 1 purple, and 1 teaspoon
½ red container cooked brown or green lentils
½ red container cooked quinoa
½ green container chopped and steamed carrots
1 teaspoon extra virgin olive oil
½ green container yellow onion, roughly chopped
½ green container red bell pepper, roughly chopped
1 clove garlic, roughly chopped
1 purple container tomato sauce
½ teaspoon dried oregano
½ teaspoon dried basil
1/8 teaspoon red pepper flakes (more to taste)
½ green container spinach leaves
1 teaspoon balsamic vinegar
salt and pepper to taste
1 yellow container cooked whole wheat pasta for serving
1. In a deep skillet heat the oil over medium heat. Sauté the onions for about 3 minutes or until they become translucent. Add the red peppers and garlic and sauté for another minute or so.
2. To a blender or food processor, add tomato sauce, the sautéed vegetables and garlic, steamed carrots, oregano, basil, red pepper flakes and spinach. Puree until smooth.
3. In the pan where you sautéed the vegetables, add the lentils, balsamic vinegar and quinoa. Add the pureed tomato mixture and bring to a simmer. Cook over low heat for about 10 minutes.
4. Serve over cooked pasta!
For vegetarians, 2 patties is 1 yellow, 1 red, and 1/4 green
For non-vegetarians, 2 patties are 2 yellow, and 1/4 green
1 red container of cooked quinoa (see 21-Day Fix booklet on how to cook quinoa)
1 yellow container of baked sweet potato, peeled
1 tbsp fresh cilantro, chopped
1/4 green container of onion, diced
1/4 tsp minced ginger
1/4 tsp minced garlic
dash of sea salt
1/4 tsp garam masala (found at Indian grocery stores)
1/4 tsp curry powder
1/8 tsp cayenne pepper
1 egg white
1. Preheat oven to 350 degrees.
2. Combine all ingredients and mix in a large bowl
3. Form mixture into patties (makes 2 patties)
4. Place patties on a greased baking sheet
5. Bake for 10 minutes, then flip the burgers bake for another 10 minutes.
How I like to eat these: I crumble them over a salad and top with mustard and hot sauce!
How I like to eat these: I crumble them over a salad and top with mustard and hot sauce!
For vegetarians, 1 serving equals 1 red, 1 purple, 1/2 green, 1 blue, and 1 tsp
For non-vegetarians, 1 serving equals 1 yellow, 1 purple, 1/2 green, 1 blue, 1 tsp
1 yellow (or red if vegetarian) container of cooked quinoa
1 cup parsley, finely chopped (remove long stems)
1/4 cup mint leaves, chopped
1 purple container grape or cherry tomatoes, cut in half
1/2 green container of yellow or white onion, finely diced
1 garlic clove, minced1 tsp olive oil
1/2 lemon, juiceddash of sea salt
1/4 tsp cracked black pepper
1 blue container crumbled feta cheese
1. Mix all of the ingredients except for the quinoa and feta cheese in a large bowl.
2. When the quinoa is finished cooking, combine it with the other ingredients in the bowl. Allow it to cool.
3. When the salad has cooled, mix in the feta cheese and serve!