 Here’s another recipe from Engine 2. This luscious pasta dish is quick, easy and finger-licking-good! When you blend savory nutritional yeast, protein-rich white beans and marinara together, the result is positively dreamy! This is sure to be your new go-to dish - for when you need a nourishing bowl of comfort food. Makes 1 medium serving.
Ingredients: · 1 cup whole grain or gluten free pasta · ¾ cup marinara, premade organic in a jar · 1 pinch nutritional yeast · 1 tsp Italian seasoning blend · ½ cup cannellini beans (white kidney beans), rinsed · Black pepper to taste · Side Salad: 2 cups mixed greens and 1 Tbs. balsamic vinegar or your own dressing. Method: 1. Cook pasta according to directions on package. 2. In a food processor or blender, combine marinara, nutritional yeast, Italian seasoning, and beans. Blend to desired consistency (pulse for a chunkier sauce or completely blend for a smooth sauce). 3. Transfer to a saucepan and heat over low-medium until warm. Pour sauce over cooked pasta and sprinkle with additional nutritional yeast and black pepper. 4. Serve with mixed greens tossed in balsamic vinegar, and enjoy! Go here to print this recipe: recipe_pasta_with_creamy_marinara.docx  Here’s another great recipe from Engine 2. With a generous helping of fresh arugula pesto, this meaty portobello mushroom burger is hearty and refreshing. Makes 1 medium serving.
Ingredients for Pesto: · 1 clove garlic, minced · ½ cup cannellini beans (white kidney beans) · 1 cup arugula · 2 Tbs. mixed nuts of your choice (I like walnuts or pine nuts for pesto.) · 1 tsp. balsamic vinegar · 1 Tbs. water · Sea salt and pepper, to taste Burger: · 1 portobello mushroom, stem and gills removed · ¼ tomato, thick slices · ½ tsp dried basil · 1 whole wheat burger bun Method: 1. In a food processor or blender, mix up the pesto ingredients and set aside. 2. Add a little water to a non-stick pan and heat to medium. Add the portobello mushroom (stem side down) to the pan. Cover and cook for 5 minutes, then flip the portobello mushroom and add the tomato slices to the pan. Sprinkle with the dried basil, and cook uncovered for another 5-10 minutes, or until the portobello mushroom is tender and the tomato is browned. 3. Toast your burger bun, if desired. Spread one side of the bun with the arugula pesto, followed by the tomato slices. Place the portobello mushroom cap on the other side of the bun. Go here to print this recipe: recipe_portobello_mushroom_burger_with_arugula_pesto.docx  Here’s another altered recipe from Engine 2. This colorful salad is packed with veggies, antioxidants, fiber and plant protein. The green, herby dressing - made with cilantro, green onion and lime - makes a delicious addition to any variety of salads. Makes 1 medium serving.
Ingredients: · ¼ cup quinoa, uncooked (or) ½ cup cooked quinoa · 4 cups mixed greens · ½ cup garbanzo beans (chickpeas) · ½ red pepper, thin strips · ½ cucumber, cut into matchsticks · ½ cup purple cabbage, shredded · 2 Tbs. cashews · On the side: 1 orange Dressing: · 2 Tbs. cilantro, chopped · 1 green onion, chopped · Juice of ½ a lime, seeds removed · 1 Tbs. rice vinegar · ¼ tsp. ground ginger · Sea salt and pepper to taste Directions: 1. In a small bowl, whisk together cilantro, green onion, lime juice, rice vinegar, ground ginger, and agave. Season with salt and pepper to taste. 2. In a large bowl, combine mixed greens, cooked quinoa, beans, red pepper, cucumber matchsticks, purple cabbage and cashews. Pour on dressing and toss to coat. Serve with an orange on the side. Go here to print this recipe: recipe_ginger_lime_quinoa_salad.docx  Here’s another variation of an Engine 2 recipe. Each bowl of this delicious and chunky chili provides a complete protein, helping to ensure that you'll get an adequate amount of the essential amino acids to maintain your health. Eating grains with beans or lentils is the easiest way to get complete proteins in your diet on a regular basis. The canned black beans in this recipe are packed with iron, a mineral that helps transport oxygen throughout the body. Iron absorption is enhanced when paired with acidic foods, so here we've combined beans with tomatoes - a pairing that's sure to please your body and your taste buds. Makes 1 medium serving.
Ingredients: · ¼ cup quinoa · 1 can no-salt diced tomatoes · 1 bell pepper, diced · 2 cups spinach · ½ cup water · ¼ tsp. chili powder · ¾ tsp. cumin · ½ tsp. cocoa powder · ½ can no-salt canned black beans, rinsed or 2/3 cup premade · Sea salt and pepper to taste · Optional top with ¼ avocado, sliced lengthwise Method: 1. In a medium pot, add the quinoa, canned diced tomatoes, frozen bell peppers, spinach, water, chili powder, cumin, and cocoa powder (if using). Mix everything together and cover. 2. Cook over low-medium heat for 20 minutes or longer. 3. Add the rinsed beans in about 10 minutes before serving. The idea is to heat the beans without cooking them further, because you don't want mushy beans! 4. The chili is ready when everything is heated all the way through. Salt and pepper to taste and serve with avocado, if desired. Go here to print this recipe: recipe_chunky_chili.docx  Here’s another recipe from Engine 2. This dish is protein-packed thanks to the lentil pasta. We love it for a quick, nutritious alternative to traditional whole grain pasta! Fresh herbs and greens combined with a dash of sour lemon will brighten the dish and enlighten the senses. Makes 1 medium serving.
Ingredients: · 1 cup red lentil pasta · 2 cups spinach, chopped · ¼ cup cilantro, chopped · ½ cup garbanzo beans (chick peas), rinsed · Juice of ½ a lemon, seeds removed · 1 Tbs. pumpkin seeds · Sea salt and pepper to taste Method: 1. Cook the lentil pasta according to directions on the package. 2. In a medium bowl, add spinach, cilantro, and beans. 3. When it’s done, drain the pasta and add it to the bowl. 4. Mix the pasta with the salad ingredients and add the lemon juice and salt and pepper if you are using them. 5. Top with the pumpkin seeds and serve. Go here to print this recipe: recipe_cilantro_lemon_pasta.docx  Here’s another Engine 2 recipe. This hearty chili is packed with plant protein and fiber (thanks to the three different types of beans). All the nutritious ingredients get thrown into one pot for a quick, homemade, meal that will keep you fueled for the rest of the day. With whole-grain Wasa crackers for dipping or crumbling on top, you'll get a satisfying crunch with every bite. Makes 1 medium serving.
Ingredients: · a little purified water for ‘frying’ · ¼ onion, diced · 1 bell pepper, diced · 1 tsp. chili powder · ½ tsp. cumin · ½ cup low-sodium vegetable broth · ½ cup kidney beans, rinsed · ¼ cup black beans, rinsed · ¼ cup pinto beans, rinsed · ½ can diced tomatoes · Sea salt and pepper to taste · Serve with: 2 Wasa whole-grain crackers Method: 1. Heat a pot with a little water over medium-low heat. 2. Sweat the onion until softened, about 5-10 minutes. 3. Add bell peppers, chili powder, and cumin. Stir and cook for another minute. 4. Add all the beans, canned diced tomatoes and vegetable stock/broth to onion mixture and adjust seasonings to taste. 5. Bring the soup to a boil, then simmer for 15-20 minutes until some of the liquid has evaporated and chili thickens. Serve with Wasa crackers. Go here to print this recipe: recipe_three_bean_vegetable_chili.docx  Here’s another recipe from Engine 2. A creamy, spicy curry perfect for a quick lunch or cool evening. This soup will warm your bones and feed your every working muscle with protein, iron, zinc and more! Makes 1 medium serving.
Ingredients: · 1 medium red skin potato, diced · ½ can lentils, rinsed or 2/3 cup premade lentils · 1 garlic clove, minced or diced finely · 1 bell pepper, diced · ¼ cup purified water · ½ tsp. curry powder · Pinch of cayenne pepper · Sea salt and pepper to taste Method: 1. Preboil or steam the potato until tender. 2. In a medium pot on medium low heat, add the lentils, garlic, peppers, water and curry powder. Heat until hot. 3. Add the cooked potato. 4. To make the soup creamy, use an immersion blender or simply mash the lentils and potatoes. I like to scoop out ½ the vegetables and blend half of the soup and leave the remainder chunky for the texture. 5. Garnish with a pinch of cayenne pepper and add sea salt and pepper to taste. Go here to print this recipe: recipe_creamy_curry_lentil_soup.docx  Here’s another recipe from Engine 2. We love lentils first and foremost because they're delicious. And thankfully, they're also a good source of iron and plant protein! This simple pita - with flavorful lentils and fresh veggies in the mix - is a tasty and nourishing meal that's super simple to throw together. (Pro Tip: Keep some napkins handy while you munch on this lunch!) Makes 1 medium serving.
Ingredients: · a little purified water to prevent sticking · ½ can lentils or 2/3 cup pre-cooked lentils · 1 bell pepper, diced · 1 tsp. chili seasoning mix · 1 cup baby kale · Sea salt and pepper to taste · 1 whole wheat pita · Optional: ¼ avocado, cayenne pepper · 1 apple (for dessert) Method: 1. Add a little water to a small pot and heat on medium low. 2. Heat the lentils until warm. 3. Mix in the chili mix seasoning and baby kale to cook with the lentils. Add salt and pepper to taste. 4. Add the bell pepper to the lentils. When warm, scoop the lentil and veggie mixture into the pita pocket. Add optional ingredients if desired. 5. Enjoy with fresh fruit on the side. Go here to print this recipe: recipe_savory_lentil-veggie_pita_pocket.docx  Here’s another recipe from Engine 2. With protein-rich hummus and all the green veggies your heart desires, this midday meal is irresistible. Wrap it up for an on-the-go lunch, or whip it up in no time - just remember to savor every bite! The orange on the side helps you absorb the iron in the spinach. Makes 1 medium serving.
Ingredients: · 1 tortilla whole wheat or gluten free · ¼ cup Roasted Red Pepper Hummus (you can buy this at any store premade) · ½ cup spinach · ¼ cucumber, chopped into small pieces · ¼ red pepper, cut into strips · ¼ yellow pepper, cut into strips · ¼ onion, sliced into strips · ¼ avocado, cut lengthwise · 1 orange Method: 1. Spread the roasted red pepper hummus onto the tortilla (whole-grain or gluten-free). 2. Layer with spinach, cucumber, red and yellow pepper strips, onion, and avocado slices. 3. Roll up burrito-style by tucking the sides in before you roll. 4. Serve with an orange on the side. Go here to print this recipe: recipe_roasted_red_pepper_hummus_wrap.docx  Here’s another recipe from Engine 2 which I have changed somewhat. Consuming beans on a regular basis is associated with a lower risk for heart disease, cancer and type II diabetes. The acidic (and tasty) lime juice helps you absorb more iron from this meal, which is needed to move oxygen throughout the body. And cooking with pre-made rice is a great way to make the healthy, whole-grain option as quick and easy as possible! Makes 1 medium serving.
Ingredients: · 1 cup premade brown rice, steamed to heat · A little purified water for ‘frying’ · 1 clove of garlic, minced of chopped finely · ½ can pinto or black beans, rinsed or ½ cup pre-cooked beans · ½ red pepper, diced · ¼ tsp. chili powder · ¼ tsp. cumin · 2 cups Romaine lettuce, washed and chopped. · Juice of ½ a lime · Sea salt and pepper to taste Method: 1. Steam the pre-made brown rice. 2. Heat a little water in a pot over medium heat. 3. Add the garlic and cook for about a minute until fragrant. 4. Add the beans, peppers, chili powder and cumin. Stir to combine and heat until warm. 5. Stir the steamed brown rice into the bean mixture. Add salt and pepper, and season to taste. Add extra spice to taste, including a dash of cayenne pepper, if you're up for it! 6. Serve over a bed of fresh romaine lettuce and top with lime juice. Go here to print this recipe: recipe_mexican_rice_bowl.rtf |
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