Instant Pot Tofu and Quinoa Biryani

There are about 4 servings in this recipe.  For 21 Day Fix, each serving = 1.5 red, 1 green and 1/2 tsp for vegetarians.  For non-vegetarians, each serving = 1 yellow, 1/2 red, 1 green and 1/2 tsp


INGREDIENTS
1 cup uncooked quinoa, washed
1/2 package extra firm tofu, cubed
2 cups frozen mixed vegetables
1 onion, diced
1 green pepper (jalepeno), diced
1 tomato, diced
2 tsp coconut oil
1 tsp salt
1 pinch ground nutmeg
2 tablespoons plain Greek yogurt
1 garlic clove, minced
1/2 tsp ginger root, minced
1 tsp cumin/coriander powder
1 tsp red pepper
1/2 tsp turmeric
1/2 lemon, juiced
2 tablespoons Biryani masala

INSTRUCTIONS
1.  In a bowl, mix together the yogurt, garlic, ginger, cumin/coriander powder, red pepper, turmeric and lemon juice.  Toss in the cubed tofu and mix well.  Set aside for it to marinate for about 20 minutes.

2.  In the Instant Pot in sauté mode, heat the oil and then add the onion and green pepper.  Cook until onions are translucent.  Add the tomatoes and cook until mushy.

3.  Turn off sauté mode and add in the frozen vegetables, quinoa, marinated tofu (scrape in all the yogurt mixture as well), salt, nutmeg and Biryani masala.  Mix well.

4.  Fill the canister with water up to the 2 cup mark.  Set on manual and pressure cook at high pressure with the vent closed for 7 minutes.  Quick release once it is done.

Instant Pot Tadka Dal

This makes about 4 servings.  For 21 Day Fix, each serving is 1 red, 1/2 green, and 1/2 teaspoon for vegetarians.  For non-vegetarians, it is 1 yellow, 1/2 green, and 1/2 teaspoon.

INGREDIENTS
1/2 cup toor dal (oily yellow lentils)
1/2 cup moong dal (split mung beans)
1 large tomato, chopped
1 large onion, chopped
3 cloves garlic, minced
1 teaspoon ginger root, minced
1 teaspoon cumin seeds
1/2 teaspoon turmeric
1 teaspoon salt
1/2 teaspoon garam masala
1/2 teaspoon red pepper flakes (or to taste)
2 teaspoons olive oil
1/2 lemon

INSTRUCTIONS
1. Put the lentils, tomato, 1/2 of the chopped onions, garlic, ginger, cumin seeds, turmeric and salt into the Instant Pot.  Fill up the canister with water to the 3 cup mark.  Use the manual setting and pressure cook with the vent closed at high pressure for 15 minutes.  Allow pressure to drop naturally for 10 minutes and then do a quick-release

2.  Open lid carefully and keep warm.

3.  While lentils are cooking, heat the oil in a small skillet.  Add the other 1/2 of the chopped onions and cook, stirring often, until they are translucent.  Add the red pepper flakes and the garam masala to the skillet and stir.

4.  Stir in the onion mixture into the lentils.  Squeeze the lemon juice into the dal and serve on its own or over brown rice!

Spaghetti squash taco bake

For vegetarians:  1 serving = 2 Greens, 1 Red, 1/2 Yellow, 1 Blue
For non-vegetarians: 1 serving = 2 Greens, 1.5 Yellows, 1 Blue


INGREDIENTS
1 Green containers cooked spaghetti squash
1/2 Green container chopped onions
1/2 Green container chopped tomatoes
1 Red container black beans
1/2 Yellow container corn kernels
1 Blue container shredded Mexican blend cheese
1 tablespoon chili powder
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp ground cumin
Hot sauce as needed
1 lime wedge

INSTRUCTIONS
1. In a baking dish, mix together the spaghetti squash, onions, tomatoes, beans, corn and all the spices until everything is combined well.

2. Spread the mixture evenly in the baking dish.  Top with the cheese.

3. Cover in foil and bake at 350 degrees for 30 minutes.

4.  Squeeze lime wedge over the dish after it is cooked.  Add hot sauce as needed for extra spice!

Hint: I tried this again another day just heating it for 2 minutes in the microwave instead of baking it, and it was still yummy (but the onions were crunchier).  So, if you are pressed for time, this is a good option, too!  Just mix all the ingredients together overnight, top with cheese, and take it to work with you!  Then microwave for 2 minutes, and you have a tasty, healthy lunch option :)

Chaat Salad

For vegetarians, 1 serving = 1.5 Red, 1 Yellow, 1 Green
For non-vegetarians, 1 serving = 0.5 Red, 2 Yellow, 1 Green

INGREDIENTS
1 Red container chick peas, drained and rinsed
1 Yellow container potatoes, cubed and steamed
1/2 Green container tomatoes, diced
1/2 Green container onions, diced
1 tablespoon cilantro, chopped
1/2 Red container plain Greek yogurt
1 tsp Chaat masala
1/4 tsp red pepper
1 tablespoon green chutney (see chutney recipe here)
1 tablespoon tamarind concentrate
1 lime wedge

INSTRUCTIONS
1. Mix yogurt with some water to thin out.  Mix the chaat masala and the red pepper into the yogurt.

2.  In a large bowl, mix together the chick peas, potatoes, tomatoes and onions.

3.  Drizzle the yogurt chutney over the bowl.  Top with the green chutney and the tamarind concentrate.  Sprinkle the cilantro on top and squeeze the lime wedge over the whole salad.

4.  Mix and enjoy!

Tofu Kathi Rolls

1 serving = 1 yellow (for 1 of the parathas), 1.5 red, 1 green

INGREDIENTS

For the filling:
1 Red container tofu, cubed
1/2 Green container red onion, sliced
1/2 Green container tomatoes, chopped
1/2 Red container plain Greek yogurt
1/4 tsp red chili powder
1/4 tsp turmeric powder
1/4 tsp chaat masala
1/4 tsp garam masala
1/4 tsp salt
1/4 tsp minced ginger
1/4 tsp minced garlic

For the chutney:
1 bunch cilantro
1 cup mint leaves
2 cloves garlic
1 green chili
1/2 tomato
salt and lemon juice to taste

For the parathas (wraps):
1 cup whole wheat flour
1/4 cup water
1 tbsp olive oil

INSTRUCTIONS
1. Cook the tofu in a pan with coconut oil spray until cubes are golden brown.

2.  In a bowl, combine the yogurt, chili powder, turmeric, chaat masala, garam masala, salt, ginger and garlic.  Add in the tomatoes and cooked tofu and mix well so that all the tofu is coated with the sauce.  Allow it to sit for at least 10 minutes.

3.  In a pan, cook the sliced onions in some coconut oil spray until they are soft.  Then add in the tofu mixture and cook for another 5 minutes, stirring frequently.

4.  To make the parathas, combine the flour, water and olive oil in a bowl and knead into a soft dough, adding water as needed.  Divide the dough into approximately 6 equal portions.  Roll out each portion into about a 9-inch diameter circle.  Heat the pan with some cooking spray and cook each paratha lightly on both sides.

5.  To make the chutney, blend all of the ingredients together.

6.  To assemble the wrap, scoop some of the tofu mixture into the middle of the paratha and top with some chutney.  Roll it up and enjoy!  If it is too much filling for one paratha, you can always eat just the filling on the side as well.  If you end up using 2 parathas, then you will have to count it as 2 yellows!

Creamy Tomato Soup

1 Serving = 1 Green, 1 Purple, 1 Red, 1 Blue, 1 tsp

INGREDIENTS

1 tsp olive oil

1/2 Green container yellow onion, chopped

1 garlic clove, chopped

1/2 tsp paprika

1 tsp balsamic vinegar

1/2 Green container tomatoes, chopped

1 Purple container plain tomato sauce

1 Red container chick peas, drained and rinsed

1 Blue container coconut milk

1/2 tsp dried basil

1/2 tsp dried oregano

salt and pepper to taste

1/2 cup water

INSTRUCTIONS

1. Heat olive oil in a pot.  Add the onion and garlic and cook until the onion is translucent.  Add the paprika and cook for 30 seconds or so (until fragrant).  Add the balsamic vinegar and stir.

2. Add the tomatoes, basil, oregano, chick peas, coconut milk and water.  Stir until well combined.

3. Cover and gently simmer for about 20 minutes.

4.  Let it cool for a few minutes then transfer to a blender and puree until smooth.  Add additional water to thin the soup if necessary.  I add a few drops of Sriracha to give it a little spice!

Buffalo Cauliflower Bites

1 Serving = 2 Green, 1/2 Yellow, and 1 tsp

INGREDIENTS
2 Green container cauliflower florets
1/4 cup water
1/4 cup whole wheat flour
1 tsp garlic powder
1/4 cup Franks Hot Sauce

1 tsp melted coconut oil

INSTRUCTIONS

1.  Preheat the oven to 450°F. Cover a large non-stick baking sheet with foil

2.  Combine the water, flour, and garlic powder in a bowl and stir until well combined.

3.  Coat the cauliflower pieces with the flour mixture and place on the baking sheet; bake for 20 minutes.

4.  While the cauliflower is baking, combine the hot sauce and coconut oil in a small bowl.

5.  Pour the hot sauce mixture over the baked cauliflower and continue baking for an additional 5 minutes. Serve with greek yogurt ranch (see here) or a light dressing of choice and celery sticks.

Cauliflower tortillas!

1 serving = 2 greens and 1/2 red

INGREDIENTS
2 Green containers cauliflower (once cooked and strained, they will shrink down a lot, so measure the cauliflower before cooking)
1/4 cup cilantro, chopped
1/4 tsp salt
1 tsp lemon juice
1 egg

INSTRUCTIONS
1.  Put the cauliflower in a food processor and pulse until it is broken up and coarse.

2.  Microwave the processed cauliflower covered for 2 minutes.

3.  Put the cooked cauliflower in a cheesecloth and squeeze out as much water as you can.

4.  Once it is strained, put the cauliflower in a bowl and add the cilantro, salt, lemon juice and egg and mix well.

5.  Place on a lined baking sheet and flatten out until about 1/4 inch thick in about 6-8 inch diameter circles.

6.  Bake in the oven at 350 degrees for 10 minutes then flip them over and bake for another 5 minutes.

I used these as wraps for some lettuce, black beans and salsa!  So yummy!  Here is the video I used as a guide to make these :)

Oats Upma

1 serving = 1 yellow, 1/2 green, 1 tsp

INGREDIENTS
1/4 cup of dry, old-fashioned oats (cooks up to 1 yellow container)
1/4 green container of chopped onions
1/4 green container of chopped vegetables (carrots, green beans)
1 small green chili pepper, slit
1/8 tsp chopped ginger
1/8 tsp mustard seeds
1/8 tsp ground cumin
1/4 tsp garam masala
1 clove garlic, minced
1 tsp olive oil
pinch turmeric
pinch hing (asafoetida)
1/8 tsp salt
1/4 tsp lemon juice
Cilantro for garnish

INSTRUCTIONS
1.  Heat the oil in a pan.  Once the oil is hot, add the ginger, cumin, garam masala, mustard seeds and hing and heat until spices are fragrant.

2.  Add the green chili, onions, garlic and vegetables.  Cover and cook until they are soft.

3.  Add the old fashioned oats and 1/4 cup water and the salt.  Mix everything well, cover and cook for about 2-3 minutes.

4.  Remove from heat and add lemon juice.  Garnish with cilantro and enjoy!

How to eat this:  It tastes great alone or with a side of yogurt for 1 red container!  I also like to mix in tomatoes for an extra tartness, which completes my green container.

Vegetarian chili

For vegetarians: 1 serving = 1 Green, 1 Purple, 2 reds, 1 tsp

For non-vegetarians: 1 serving = 1 Green, 1 Purple, 2 yellows (use yellow containers to measure beans and lentils instead of red), and 1 tsp

INGREDIENTS

1/4 Green container Red Bell Pepper (chopped) 

1/4 Green container Green Bell Pepper (chopped)  

1/4 Green Poblano pepper (roasted on stovetop & charred skin removed, chopped)

1/2 Green container Yellow Onion (chopped)

2 tablespoons chili powder

1 teaspoon garlic powder

1 purple container tomato sauce (plain)

1 red container kidney beans, drained and rinsed

1/2 cup water

1 red container red lentils, cooked

1 tsp olive oil

INSTRUCTIONS

1.  In a large pot heat the olive oil and sautee yellow onion, red and both green peppers. Cook until slightly softened and then toss in chili powder and garlic powder.  

2.  Add in tomato sauce, kidney beans (rinsed and drained), water, and red lentils. Stir to combine. 

3.  Bring to a boil; then reduce heat. Simmer, covered for 30 minutes, stirring occasionally.

4.  Add black pepper and salt to taste.  Heat through and serve. 

5.  Serve with a dollop of non-fat plain Greek yogurt, salsa, shredded cheese, parsley and chives on top!  If you add the cheese, make sure to account for the blue container!

Chocolate peanut "treats"

Makes 9 treats.  One treat can replace one yellow container up to 3x/week.

INGREDIENTS
1 cup whole, pitted dates
1/4 cup peanuts
2 Tbsp peanut butter
2 Tbsp unsweetened cocoa powder

INSTRUCTIONS
1. Put all ingredients in a food processor and process until the mixture starts to go smooth and clump into a ball.  The dates will be all chopped but you will still have bits of nut.

2.  Line a small square dish with parchment paper.  Use your hands to firmly press the mixture into the bottom of the dish.  Cover and refrigerate for 30 minutes.

3.  Remove the bars from the pan and cut into 9 pieces using a sharp knife.

Vietnamese Vegetarian Pho

Recipe makes 2 servings.  1 serving = 1 Yellow, 1 Red, 1/2 Green

INGREDIENTS
1 large onion, peeled and halved
2-inch piece fresh ginger, peeled and halved lengthwise
3-inch cinnamon stick
2 whole cloves
1 teaspoon coriander seeds
4 cups water
2 teaspoons reduced sodium soy sauce
4 carrots, peeled and coarsely chopped
2 Yellow containers brown rice noodles, cooked
2 Red containers tofu, cubed and cooked in a pan with cooking spray
1/2 Green container mushrooms, sliced and cooked in a pan with cooking spray
1/2 Green container broccoli, cooked in a pan with cooking spray
1/2 cup green onions, chopped
1/2 cup cilantro, chopped
1/2 lime
Few drops Sriracha sauce

INSTRUCTIONS
1. Char the onion and ginger over an open flame (holding with tongs) or directly under a broiler until slightly blackened, about 5 minutes on each side.  Rinse with water.

2.  In a large pot, dry-roast cinnamon, cloves, and coriander seeds over medium-low heat, stirring to prevent burning.  When you can smell the aroma of the roaster spices, add the water, soy sauce, carrots, and charred onion and ginger.

3.  Bring the broth to a boil, reduce heat, and simmer, covered, for 30 minutes.  Strain and keep hot until ready to serve.

4.  While the broth is simmering, place the noodles in a large bowl and cover with hot water.  Let stand for 20 to 30 minutes or until tender but still chewy.  Drain.

5.  To serve, divide the noodles in two portions.  Arrange the tofu, mushrooms and broccoli over noodles.  Ladle the broth between the two portions.  Top with green onions, cilantro, lime juice and Sriracha.

Asian Lettuce Wraps

1 serving = 1 Red, 1 Green, 1 Orange (for the sauce)

INGREDIENTS

1/2 Red container tofu, cut into tiny cubes

1 egg (can use a full red container of tofu if you don't want the egg), scrambled

1/4 Green container onions, chopped finely

1/4 Green container water chestnuts, chopped finely

1 clove garlic, minced

1/2 tsp pickled ginger, minced

1 tablespoon reduced sodium soy sauce

1/2 tsp chili garlic sauce (or to taste)

1 tsp Hoisin sauce

1 tablespoon rice vinegar

1 tsp sesame oil

2 leaves romaine lettuce for wrapping

INSTRUCTIONS

1. Heat sesame oil in a wok or a pan.  Add onions, garlic and water chestnuts and cook for 2-3 minutes.  Add in the tofu and scrambled egg and cook for another 2-3 minutes.

2.  Mix in the soy sauce, chili garlic sauce, hoisin sauce, rice vinegar, and pickled ginger.  Cook for 5 minutes mixing frequently.

3.  Scoop the mixture into the lettuce leaves and enjoy!

Veggie "ranch" dip

Makes 2 servings.  Each serving = 0.5 Red containers

INGREDIENTS
1/2 red container plain nonfat Greek yogurt
1/2 red container 1% cottage cheese
2 tsp lemon juice
1/2 tsp onion powder
1/2 tsp garlic powder
1 tsp fresh dill
1 tbsp fresh parsley
Pinch of salt and black pepper, to taste

INSTRUCTIONS
1. Place all ingredients in blender and add 1 tbsp water.  Blend until smooth, adding additional water to achieve desired thickness.

2.  Eat with fresh vegetables (carrots, bell peppers, cucumber, broccoli)!

Vietnamese Salad

1 Serving = 2 Greens, 1 Orange (for the dressing)

INGREDIENTS
1.5 Green containers raw veggies (I use cucumber, broccoli, red bell pepper)
0.5 Green containers finely diced radish and carrot (I put pieces of the carrot and radish in my Vitamix and just pulse it until they are in small pieces.  I measure the 1/2 Green after I have made them into pieces)
2 Tbsp white vinegar
1/2 tsp honey
1/2 tsp salt
1 Tbsp mustard
1 tsp hot sauce (I use Sriracha)
1/4 cup chopped cilantro
1/4 cup chopped green onions
1 tsp low sodium soy sauce

INSTRUCTIONS
1.  Mix the finely diced radish and carrots with the vinegar, honey and salt.  Place in fridge and allow it to sit for at least 20 minutes for the flavors to mix!

2.  Mix the mustard and hot sauce together.

3.  Put all the veggies on a plate and top with the radish/carrot mixture.  Then drizzle the mustard/hot sauce mixture over the vegetables.  Top the entire salad with the chopped cilantro and green onions.  Finally, drizzle the soy sauce all over the salad.

Thai Coconut Curry

1 Serving = 1 Blue, 1 Green, 1 Red

INGREDIENTS
1 blue container unsweetened coconut milk (there are about 5 blue containers worth of coconut milk in one 13.5oz can, so you can make 5 servings of this at a time using one can of coconut milk and then portion it out!)
1 green container veggies of your choice (I usually use broccoli, mushrooms, red bell peppers, onions, and bok choy)
1 red container cubed tofu
1 tsp of red curry paste
1 tsp low sodium soy sauce
1/2 tsp chili garlic sauce (or to taste)

INSTRUCTIONS
1. Bring the coconut milk, red curry paste, soy sauce, and chili garlic sauce to a boil.

2.  Add in the veggies and tofu and mix well.  Reduce the heat to medium, cover, and let cook for about 10 minutes.

3. Serve over brown rice for one extra yellow!

Squash and Tofu Soup

1 Serving = 2 Green, 1 Red and 1 tsp

INGREDIENTS
1.5 Green containers cooked (steamed) squash of any type (summer, acorn, butternut, etc.)
1 Red container cubed tofu
0.5 Green container onions, diced
1 garlic clove, crushed
1 tsp olive oil
Salt, to taste
Black pepper, to taste

INSTRUCTIONS
1. Cook onions in olive oil until translucent.  Add garlic and cook for 2 minutes.

2. Place onion/garlic mixture along with the cooked squash and tofu in a blender and add in the salt and pepper.  Add 1 cup water.  Blend until smooth.

3. Place blended soup in a pot and heat, covered, for about 10 minutes.

Falafel

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

INGREDIENTS

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

INSTRUCTIONS
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!

Bulgarian Eggplant and Pepper Spread

This recipe makes 3 servings.  Each serving = 1 Green and 1 tsp

INGREDIENTS
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

INSTRUCTIONS
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!

Vegetarian Burrito Bowl

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

INGREDIENTS
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

INSTRUCTIONS
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!