Veggies – Radiate Food Vibes

Vegetarian Sweet Potato Nachos with Cheddar-Jalapeño Sauce

March 20, 2017March 21, 2017by Radiate Food Vibes3 Comments

Being a University of Wisconsin alum, I’m obviously beyond ecstatic that the Badgers beat defending champ, Villanova, and made it to the Sweet Sixteen round of March Madness. If you know me at all, you’d know that watching sports isn’t really my thing. That is unless it involves my beloved St. Louis Cardinals, the STL Blues or anything relating to UW-Madison. There’s one other exception, March Madness. Maybe it’s because I grew up glued to the TV during March Madness, thanks to my dad. Or maybe because I actually played A LOT of basketball in my early years, so I’m able to better relate to the games. No matter the reason, I love this classic tournament, especially when my alma mater surprises the nation and beats the #1 team in the second round.

So, to go along with an amazing game and lots of excitement to come, I thought I’d share a healthy-ish twist on a classic sports bar appetizer – nachos. Instead of traditional tortilla chips, I’m using roasted rounds of sweet potato. Through roasting, the sweet potatoes become sturdy enough to hold all of the amazing toppings that get piled on. What toppings, you may be wondering? Well, there’s a decadent homemade cheese sauce spiked with fresh jalapeño, crisp romaine lettuce, refreshing yogurt and, last but not least, creamy guacamole. Doesn’t this all sound simply amazing?

Yes, these nachos are still rich and indulgent. But, like everything else, I make all of my recipes as clean and health-supportive as possible, even if it’s a dish that’s not supposed be light or healthy. That’s why I call this version of nachos “healthy-ish”. Because I’ve made them as healthy as possible while still maintaining the crowd-pleasing, addictive, satisfying element. There are several health-supportive ingredients in this recipe. Check them out below. Then head down to the recipe, just in time for game day. Go Badgers!

Sweet Potatoes are a power house of nutrition. By replacing fried corn chips with sweet potatoes, this recipe gets a hefty dose of vitamin A, potassium and fiber, plus some vitamin B-6 and protein. Sweet potatoes are also a filling food, making these nachos substantial enough to become a satisfying and nourishing main dish.

Romaine Lettuce, like other lettuces, fills you up without adding extra calories or fat. Adding fresh lettuce to any dish increases vitamins and assists the body in flushing out toxins. Lettuce also adds freshness and balance to this rich dish.

Grass-Fed Plain Yogurt (full-fat) is my new favorite ingredient. Not only can I trust that grass-fed cows live a healthier and happier lifestyle (grain-fed cows live extremely bloated, confined and uncomfortable lives), but grass-fed cows produce dairy containing high-quality fats. These fats are then transformed into conjugated linoleic acid (CLA) through the process of making yogurt with lactic acid. Grass-fed dairy, like grass-fed beef, contains a higher concentration of CLA’s. Research has linked CLA consumption with decreased risk of heart attack, bone-mass loss and inflammation. Additionally, live cultures in yogurt aid in digestion, immunity, weight-loss and regular bowel movement. Yogurt is also naturally high in calcium and protein. Whoa! Go grass-fed yogurt go!

Avocados, like in my guacamole, are known for providing the body with “good fats” such as mono- and polyunsaturated fats which can reduce levels of bad cholesterol in the blood and the risk of heart disease. Avocados are rich in potassium, vitamin E, B-vitamins, folic acid and other essential nutrients. Avocados are also amazing because they add guilt-free richness, flavor and decadence to just about any dish, which is especially important for vegetarians and vegans.

Sweet Potato Nachos with Homemade Cheddar-Jalapeño Sauce & Fresh Guacamole
Serves: 2-3 (entree), 6 (appetizer) Start to Finish: 1 hour

Ingredients

2 sweet potatoes, sliced into 1/2 inch rounds
1 tablespoon olive oil
sea salt, fine grain
1 avocado, very ripe
2 tablespoons minced red onion
3 teaspoons minced jalapeño, approx. 1/2 of a medium jalapeño, divided
1 tablespoon fresh lime juice
1 tablespoon finely chopped cilantro, plus more for garnish
hot sauce, to taste, if desired
1 tablespoon butter
1 tablespoon all-purpose flour
1 garlic clove, peeled and minced
2/3 to 1 cup whole milk
2 ounces shredded white cheddar cheese
1.5 cups shredded romaine lettuce (1 heart of romaine will be more than enough)
1/4 cup plain yogurt (full-fat, grass-fed preferred)

To Make

Preheat oven to 400 degrees.

Make potato rounds. Prep potatoes, brush with oil, season with a pinch of salt on each side of each round, and place potato rounds in a single layer on a parchment lined baking sheet. Bake for 45-50 minutes, until color begins to brown and the rounds are sturdy.

Make guacamole. Combine 1 smashed avocado with with 2 tablespoons minced red onion, 2 teaspoons minced jalapeño, 1 tablespoon lime juice, 1/4 teaspoon sea salt and 1 tablespoon chopped cilantro. Add a couple dashes hot sauce if desired and season with salt if needed. Refrigerate until needed.

Make cheddar sauce. Melt 1 tablespoon of butter in a small saucepan over medium-heat. Add 1 minced garlic clove and 1 teaspoon minced jalapeño. Cook for 1 minute. Whisk in 1 tablespoon of flour until smooth. Allow flour/butter mixture to cook for 1-2 minutes, whisking occasionally. Slowly whisk in 2/3 cup whole milk until smooth and creamy. Allow mixture to gently simmer until thickened, 3-4 minutes. Whisk in 2 ounces shredded cheddar cheese and 1/2 teaspoon salt. Set aside. If queso sauce gets to thick, add a bit more milk until desired consistency is reached. Gently reheat on stove top when needed.

Assemble. When potato slices are finished roasting, lay out on a platter or large plate. It’s okay to overlap but make sure a good section of each slice is visible. Pour queso sauce over top of potatoes. Top with shredded iceberg lettuce, plain yogurt and a cilantro garnish, if desired. Serve with guacamole (and some fresh corn chips maybe?).

Nutrition Information References:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=124

https://www.symptomfind.com/nutrition-supplements/probiotic-bacteria/

Best of Basic, Dairy-Free, Homemade Takeout, Vegan

Best of Basic: Vegan Veggie Pizza

January 18, 2017January 18, 2017by Radiate Food Vibes1 Comment

It’s no secret to anyone that I love pizza. And typically, when it comes to pizza, ‘cheese’ is the name of the game. But not today. Things are changing around here. I have recently discovered how good pizza can be without cheese, and I’m totally hooked. I mean, I’ve had cheese-less slices before, but after a recent slice of super simple vegan pizza from a popular NYC pizza joint, Joe’s, it came to me. A crispy and chewy crust, a robust sauce and loads of veggies are all that’s needed for a bomb pie.

The true key to an amazing cheese-less slice, in my opinion, is the sauce. For this pizza I used a sauce I’ve been making at school during our improvisation classes. Leeks, carrots, celery and garlic give this classic red sauce lots of flavor, and crushed red pepper flake adds a good bit of heat. It’s complex and rich and perfect for my vegan veggie pie.

As for the veggies on the pizza, I kept it simple but strategic. Just four toppings here; sliced baby bella mushrooms, par-cooked broccoli florets, thinly sliced onions and sliced black olives. While simple, this combo is a winner with a satisfying variety of colors, textures and tastes. I mean, look at it. This pizza is really just breath taking. Anything that showcases vegetables like this is bound to be pretty, but that doesn’t stop me from being mesmerized by the beauty of this pizza. Not only is it attractive aesthetically, but to me it’s also beautiful because of the overwhelming health and wellness benefits provided by this overload of vegetables. Fiber, vitamins A, C, D, E, and K, calcium, iron, folate, potassium are some of the all-star benefits coming straight to your body from this pizza. See? Beautiful. And I think it’s safe to say I’m a total veggie-nerd at this point. Thoughts?

So that’s all I really have to say about this recipe. It’s simple, satisfying and packs a nutritional-punch. And that’s a pizza you can feel good about eating. So why not try cheese-free next time? I know it sounds crazy, but you won’t be disappointed.

Best of Basic: Vegan Veggie Pizza
Serves: 4-6 Start to Finish: 50-60 minutes

Ingredients
2 balls pizza dough (get my quick & simple recipe here, yields 2 balls)*
For Sauce
1 tablespoon olive oil
1 leek, trimmed, halved length-wise, thinly sliced**
4 cloves garlic, peeled and minced
1 carrot, peeled and cut into a small dice
1 celery stalk, cleaned and cut into a small dice
sea salt, fine grain
1/2 teaspoon dried thyme
3/4 teaspoon dried oregano
1/4 teaspoon crushed red pepper flake (slightly spicy, reduce to 1/8 for less spice)
1 28-ounce can tomatoes (diced or whole, organic and salt-free preferred)
1.5 tablespoons maple syrup
2 teaspoons fresh thyme leaves, chopped
For Pizza Toppings
1 white or yellow onion, halved, trimmed, thinly sliced
8 cremini mushrooms, washed and thinly sliced
1 head broccoli, stem removed, cut into small florets
1 small can sliced black olives, liquid removed
sea salt, fine grain
garlic powder or granulated garlic

To Make

Allow refrigerated dough to rest at room temperature for an hour. Preheat oven to 500 degrees F.

To make sauce, heat olive oil over medium heat in a medium saucepan. Add leeks, garlic, celery, carrots and 1 teaspoon salt. Add dried thyme, oregano and crushed red pepper flake. Allow mixture to cook, stirring occasionally, for 6-8 minutes.

Add 1/2 cup water, canned tomatoes, 1 teaspoon salt and 1.5 tablespoons maple syrup. Bring to boil, reduce to simmer, cover. Simmer for 20 minutes. Using a blender (immersion, high power, standard, food processor), blend sauce until smooth. Stir in fresh thyme leaves. Season to taste (I added another 1/4 teaspoon of salt).

Add 2 inches of water to a small saucepan. Bring to boil. Using a steamer basket, steam broccoli in saucepan, covered, for 2 minutes or until bright green. Set aside. Prep remaining toppings.

Press out dough balls to fit a pan or pizza peel.Transfer crusts to cornmeal dusted pans or a peel. Add 2/3 to 1 cup of sauce to each pizza, spreading it out evenly from center to crust. Evenly distribute broccoli, mushrooms, onions and olives over pizzas. Season each pizza with 2 pinches of salt and 2 pinches of garlic powder. Bake for about 10-15 minutes, or until bottom of crust is golden and sturdy.

Lighten Up, Main Dishes, Quick & Easy

Veganized Cauliflower Reuben Sandwiches

January 11, 2017May 12, 2023by Radiate Food Vibes5 Comments

Continue reading “Veganized Cauliflower Reuben Sandwiches” →

Main Dishes, Vegan Optional

Buffalo Cauliflower & Brown Rice Bowls (vegan optional)

July 12, 2016February 25, 2019by Radiate Food Vibes8 Comments

There are oh so many ways to enjoy my stellar recipe for a major food trend, Buffalo Cauliflower “Wings”. This post highlights one of my fave recipes using vegan buffalo wings, in the form of a nourish bowl. Casual yet creative, tasty yet nutritious. This recipe is simply perfect.

The idea for a brown rice bowl topped with buffalo wings was inspired by a popular fast-casual restaurant in my hometown of St. Louis called Crazy Bowls and Wraps. CBW, as St. Louis-ans like to call it, has been around forever, even before healthy fast-casual joints became a thing. CBW offers customizable rice bowls, salads and wraps with all kinds of creative fillings and options. One of my absolute favorites is the buffalo fried tofu, so it wasn’t hard to come up with the idea for a buffalo cauliflower brown rice bowl.

I love the idea of layered bowls when serving a crowd. It makes it easy for each person to get exactly what they want. Plus, bowls like this are easy to eat. But I don’t need company to make bowls like this. In fact, last night for dinner I made Mexican rice bowls with roasted potatoes and peppers, cabbage, shredded cheddar and marinated tomatoes. When it comes to “bowls”, the possibilities are endless. Whenever I don’t know what to make, I start with a starch like rice or orzo pasta and simply add toppings according to a theme (Mexican, Greek, Italian, Asian etc.). That’s actually a really good tip if you’re ever struggling with what to cook. I use it all them time.

If you’re new to rice bowls, this is a great one to start with. The spicy, crispy cauliflower compliments the fresh veggies and creamy sauce perfectly. It feels so indulgent, but it’s really very balanced. And it’s also a lot easier than it sounds. These bowls are seriously so yummy and I highly recommend trying them out, STAT. I know I can’t wait to make them again.

Buffalo Brown Rice Bowls
Serves: 4 Start to Finish: 1 hour 15 min

Ingredients

1 batch Buffalo Cauliflower (get recipe here)
1 cup Brown Rice
Sea Salt
8-10 ounces chopped Romaine Lettuce
10 ounces Cherry Tomatoes
2 large Carrots, peeled and trimmed
1 cup Dressing (get my creamy blue cheese dressing here or use the vegan recipe below)

Creamy Vegan Dressing
1 cup Vegan Mayonnaise (I like Follow Your Heart brand)
2 teaspoons Red Wine Vinegar
2 tablespoons unsweetened non-dairy milk or water (+ more to consistency)
3/4 teaspoon Garlic Powder
3/4 teaspoon Onion Powder
1/2 teaspoon Salt
1/2 teaspoon Black Pepper
1/2 teaspoon Dried Parsley

To Make

Make rice. Add 1 cup brown rice, 2 1/4 cups water and 1/2 teaspoon sea salt into a medium sauce pan. Bring to boil, reduce heat to lower simmer, cover. Simmer for 35-40 minutes. Remove from heat when all water is absorbed, allow to sit, still covered, until ready to assemble bowls.

While rice simmers, preheat oven to 450 degrees and get the Buffalo Cauliflower “Wings” started (get recipe here).

While cauliflower bakes, make dressing by combining all ingredients for vegan dressing (ingredients above) or make my yummy blue cheese dressing (get recipe here). Set aside.

Prep veggies. Wash & chop lettuce. Cut cherry tomatoes in half. Prep carrots as desired. I like making “carrot shavings” for salads. Use a vegetable peeler to peel off long strips of carrots, then run your knife through the strips to make shavings.

When cauliflower and rice are finished, assemble the bowls. Divide lettuce into 4 bowls. Top each bowl with brown rice, tomatoes, carrots, buffalo cauliflower “wings” and 2-4 tablespoons dressing.

Breakfast, Brunch, Dairy-Free, Dinner, Healthy, Lunch, Main Dishes, Vegan

Best of Basic: Avocado Toast

April 19, 2016April 19, 2016by Radiate Food Vibes3 Comments

I was long distance chatting with my mom the other day, and because our conversations often revolve around food, she was raving about an avocado toast she recently had for lunch at a cafe in my hometown, St. Louis. She then proceeded to ask how to make Avocado Toast. I could feel my face twist up as I thought, “It’s pretty self explanatory, no?” But before saying anything out loud, I quickly realized that, to her point, there’s a difference between smashed avocado slathered on any old slice of bread and a real Avocado Toast. So my mom wants to know how to make the best version of a real Avocado Toast? Challenge accepted. Continue reading “Best of Basic: Avocado Toast” →

Appetizer, Dip, Gluten-Free, Healthy

Greek Style 7-Layer Dip

April 14, 2016April 14, 2016by Radiate Food Vibes6 Comments

House warming party success! Matt and I had such a blast last weekend breaking in our new apartment with all of our New York friends and quite a few cocktails. Although the party didn’t get started until 9:30pm or so, I still wanted a solid supply of delicious apps and snacks around to satisfy the inevitable munchies. And because I’m fearless, I whipped up two main appetizers that I’d never attempted before, except in my imagination’s kitchen of course. Continue reading “Greek Style 7-Layer Dip” →