Scroll Through Nutritious Recipes With Photos | All Recipes | VICTAE

Oct 19

Oct 19 Breakfast Butternut Squash Bowl |+Video|

Breakfast for dinner is one of life’s simplest pleasures, am I right? This Breakfast Butternut Squash Bowl is full of protein and fiber to keep you full. But more importantly, it’s packed with anti-inflammatory foods to combat disease caused by stress. Now that’s a delicious bowl of food!

Serves: 4

Prep time: 15 minutes

Cooking time: 60 minutes

What (your ingredients):

1 butternut squash,

5 eggs

1 ½ cups rice, cooked (rice pictured is yellow because cooked with turmeric!)

1 15-oz. can black beans, rinsed

1 avocado

Hot sauce (optional)

Salt and pepper to taste

How (your directions):

Preheat oven to 400°F.

Using a sharp knife, create slits in butternut squash before roasting.

Place butternut squash onto a lined baking sheet, then roast in oven for 60 minutes.

Remove squash from oven and allow to cool while for 5 minutes. Slice butternut squash in half, and remove seeds and strings from center.

Scramble eggs over medium-low heat until soft curds form.

Then assemble your bowls!

Spoon rice, black beans, and squash into each bowl. Top with scrambled eggs and a few slices of avocado.

Season with hot sauce, salt, and pepper to taste.

Why (the science): Known as the “3 Sisters” of Mesoamerican agriculture, rice, beans, and squash are staple everyday foods of Nicoya, Costa Rica- a Blue Zone with one of the longest living and healthiest communities in the world!

Oct 13

Oct 13 Easy Spaghetti Squash with Garlic-Infused Olive Oil | + Video |

Chelsea Gloeckner

Blog

It is so fun to twirl your fork through the long ribbons of a spaghetti squash. This spaghetti squash recipe comes together quickly and requires only 5 ingredients! Easy Spaghetti Squash with Garlic-Infused Olive Oil will become your favorite recipe for Italian Night at your home 😊

Serves: 2

Prep time: 15 minutes

Cooking time: 40 minutes

What (your ingredients):

1 spaghetti squash

2 tablespoons olive oil

1 clove garlic

Pinch red pepper flakes

Pinch dried oregano

Salt to taste

How (your directions):

Preheat oven to 375°F.

Slice spaghetti squash in half lengthwise, then scoop out seeds and stringy center. Tip: Don’t toss the seeds! Watch this video to see how I easily separate the seeds from the flesh and roast them to perfection.

Place spaghetti squash cut side up on a baking sheet, then roast in oven for 40 minutes.

When squash is tender and a fork can easily pierce through the center, remove from oven and let rest 10 minutes.

During that time, heat olive oil over medium-low heat. Thinly slice garlic clove and add to hot oil. Allow to cook 1-2 minutes until garlic slices are slightly softened.

After the squash has cooled, use a fork to separate strands into spaghetti-like ribbons.

Spoon over the garlic and olive oil, then top with red pepper flakes, oregano, and salt.

Enjoy!

Why (the science): Spaghetti squash, unlike pasta spaghetti, contain lutein and zeaxanthin which can help protect your eyesight as you age!

Sep 15

Sep 15 Shakshuka-Eggs Poached in a Tomato Stew

Chelsea Gloeckner

Blog

Shakshuka is the fancy name for a one-skillet dish of eggs poached in a tomato stew or sauce. While shakshuka originated in North Africa, it is now a breakfast favorite in Israel. While you can certainly wow your friends and family at a weekend breakfast or brunch, I prefer to make it as an easy weeknight dinner. Shakshuka is warm and comforting at the end of a workday 😊 Serve with crusty bread, or my favorite way, over brown rice with a drizzle of good olive oil!

Serves: 4

Prep time: 10 minutes

Cooking time: 45 minutes

What (your ingredients):

1 tablespoon avocado oil

2 shallots, thinly sliced

1 zucchini, diced small

1 yellow squash, diced small

1 bell pepper, diced small

5-6 Roma tomatoes, diced small

1 head of kale, roughly chopped

Salt

1 clove garlic, minced

1 teaspoon cumin

1 15-oz. can tomato sauce

½ cup water

4 eggs

How (your directions):

In a medium cast-iron skillet, heat oil over medium heat. Add shallots and cook 3-4 minutes until translucent.

Add diced zucchini, squash, pepper, tomatoes, kale, and salt. Sauté for 5 minutes until vegetables begin to brown slightly.

Add garlic and cumin and sauté for 1 minute.

Add tomato sauce and ½ cup water, then simmer for 10-15 minutes.

Using the back of a wooden spoon (or just a spoon or ladle), create four wells for the eggs.

Crack an egg carefully to keep the yolk intact and gently allow egg to slip into one of the wells.

Repeat for remaining three eggs.

Cover and allow to simmer until eggs are cooked to desired doneness (about 10 minutes).

Serve hot over brown rice with a drizzle of good olive oil and a sprinkle of salt!

Why (the science): You may know that tomatoes are rich in lycopene, which is protective against prostate cancer, but did you know that the more processed the tomato is, the more lycopene there is? Canned tomato sauce and tomato paste have a higher lycopene content than raw tomatoes!

Aug 30

Aug 30 Easy Tomato and Bell Pepper Pasta Sauce

Chelsea Gloeckner

Blog

This Easy Tomato and Bell Pepper Pasta Sauce is seriously the easiest and quickest pasta sauce ever. Chop some tomatoes and bell peppers, simmer, add a punch of flavor with pesto and-BOOM!-dinner is ready! Yep, that’s all it takes to make a dinner that doubles as a hot or cold pasta salad to take to work/school for lunch during the rest of the week 😊

Serves: 6

Prep time: 5 minutes

Cooking time: 25 minutes

What (your ingredients):

1 lb. short pasta

2 cups tomatoes, roughly chopped (I used yellow/red/orange cherry tomatoes and orange heirloom tomatoes)

1 yellow pepper, roughly chopped

1 orange pepper, roughly chopped

½ cup water

Pinch of salt

1 tablespoon pesto

How (your directions):

Bring a pot of water to a boil and salt to the salinity of the ocean (this ensures flavorful cooked pasta). Cook pasta according to pasta directions, then drain and set aside.

In a large saucepan, add tomatoes, peppers, a pinch of salt, and the ½ cup of water.

Bring to a boil, then cover and simmer for 20 minutes.

Remove lid and reduce liquid slightly for 5 minutes.

Transfer sauce to blender and add pesto. Blend on high until smooth, about 30 seconds.

Pour sauce back into the saucepan and mix pasta into sauce over low heat, to finish heating through.

Serve immediately! Also delicious cold for lunch 😊

Why (the science): Bell peppers are full of vitamin C, A, and folate! Not to mention, this Easy Tomato and Bell Pepper Pasta Sauce has ZERO sugar, a characteristic hard to find in most store-bought pasta sauces.

Aug 24

Aug 24 Strawberry Pepper Gazpacho

Chelsea Gloeckner

Blog

Strawberry Pepper Gazpacho is sweet with a kick! The strawberries balance the spiciness of the jalapeno, and the peppers add body and texture to this bountiful summer soup. I poured my gazpacho into two clean pasta sauce jars, making these the perfect grab-and-go meals or afternoon snacks. Because it can be enjoyed cold or room temperature, strawberry pepper gazpacho can be enjoyed anywhere, be that work, school, outdoor festival, or picnic!

Serves: 2

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

1 lb. strawberries, rinsed (keep the green stems on!)

1 yellow pepper

1 orange pepper

6-8 small tomatoes

1 jalapeno, veins and seeds removed

1 tablespoon white wine vinegar

How (your directions):

Place all ingredients in a high-speed blender or food processor and blend until almost smooth but leaving a little texture.

Serve immediately or keep in the fridge for 4 days.

Enjoy!

Why (the science): With colors like orange, yellow, and red, this soup is truly overflowing with vitamin C and antioxidants 😊

*Recipe updated from Purple Carrot

Aug 17

Aug 17 Easy Summer Zucchini Soup | + Video |

Chelsea Gloeckner

Blog

This easy summer zucchini soup could be my favorite soup EVER! It’s light, silky, bright, and refreshing. Not to mention, the soup comes together so quickly, you can have dinner ready and on the table in 30 minutes. Serve with a warm, crusty baguette on the side and enjoy 😊

Serves: 4

Prep time: 5 minutes

Cooking time: 25 minutes

What (your ingredients):

1 tsp. coconut oil

½ onion, roughly chopped

1 clove garlic, minced

2 zucchini, roughly chopped

3 cups vegetable broth (I used 1 tsp. bouillon and 3 cups water)

Juice of ½ lemon

How (your directions):

In a large Dutch oven or stockpot, heat coconut oil over medium heat.

Add onion and sauté for 3-4 minutes. add garlic and zucchini and sauté for an additional 3-4 minutes.

Add vegetable broth, bring to a boil, then lower heat to simmer. Cover and simmer for 15 minutes.

Transfer to a high-speed blender and blend until smooth. Add juice of ½ a lemon and serve immediately!

Why (the science): Zucchini is rich in vitamin B6, which plays an important role in metabolism and cognitive development! Who knew? 😉

Jul 26

Jul 26 Low Sugar Strawberry Smoothie | + Video |

Chelsea Gloeckner

Blog

When you have organic strawberries, you can blend them directly into this Low Sugar Strawberry Smoothie without removing the green stems- talk about a time-saver! This chia seeds thicken the longer they sit in the smoothie, ensuring a thick and luscious drink. No watered down or icy consistency here 😊

Serves: 1

Prep time: 5 minutes

Cooking time: 0

What (your ingredients):

1 cup organic strawberries

½ cup frozen banana

1 cup unsweetened almond milk

1 tablespoon chia seeds

How (your directions):

In a highspeed blender, blend strawberries, banana, and almond milk.

Pour into a cup, then stir in chia seeds.

Enjoy immediately, take on the go, or save for later!

Why (the science): Chia seeds are fiber powerhouses, which means they slow the rate of digestion. No sugar highs and crashes, just a slow release of refreshing energy! This Low Sugar Strawberry Smoothie is also made with unsweetened almond milk instead of juice, which helps cut down on a lot of sugar, too.

Jul 18

Jul 18 Grilled Plum Salad with Walnuts and Aged Balsamic | + Video |

Chelsea Gloeckner

Blog

Serves: 2

Prep time: 5 minutes

Cooking time: 10 minutes

What (your ingredients):

3 plums

1 tablespoon olive oil

4 cups arugula

3 tablespoons raw walnut pieces

2 tablespoons aged balsamic vinegar or balsamic glaze

How (your directions):

Heat grill pan over medium heat.

Slice each plum in half and remove the stone (pit). Using a pastry brush or baster, brush olive oil onto cut side of plum and place onto grill.

Repeat process with remaining plum halves.

Grill plums for 10 minutes. If desired, flip plums and grill on second, rounded side for an additional 5 minutes. This will yield a sweeter and softer grilled plum.

Plate arugula, then top with 3 grilled plum halves. Sprinkle with walnuts and a drizzle of aged balsamic.

Enjoy immediately!

Why (the science): Plums are a good source of soluble fiber, meaning that prunes slow the rate of digestion. The result? Feeling fuller, longer!

Jul 11

Jul 11 Virgin Plum Mojito

Chelsea Gloeckner

Blog

Refreshing, bright, and sweet, this plum mojito is best enjoyed on a hot summer day to cool off! Easy on the stomach and good for digestion, this virgin drink would also make a great appetizer before any dinner 😊

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

½ plum

6-8 sprigs of mint

Juice of ½ lime

½ teaspoon agave

2 cups sparkling water

Ice

How (your directions):

Slice ½ of a plum into 2 pieces and place in tall glass. Add mint, lime juice, and agave.

Using a muddler or the end of a wooden spoon or spatula, muddle the plum and mint until the plum’s juices are released and mint is slight broken apart (~30 seconds).

Add 3-4 cubes of ice and top with sparking water.

Enjoy your refreshing drink immediately!

Why (the science): Fresh mint is great for digestion, as it fights inflammation in the stomach. Don’t be afraid to chew on the mint leaves once you’ve sipped all of your mojito!

Jun 27

Jun 27 Marinated Summer Green Bean Salad

Chelsea Gloeckner

Blog

Serves: 4-6

Prep time: 10 minutes

Cooking time: 4 hours of marinating

What (your ingredients):

1 lb. fresh summer green beans

1 lb. cherry tomatoes

1 tablespoon excellent extra virgin olive oil

½ tablespoon champagne white vinegar

1 teaspoon Dijon mustard (or a spicy brown mustard works well too)

1 teaspoon sugar

¼ teaspoon salt

¼ teaspoon freshly cracked pepper

How (your directions):

In a large pot, bring 5 cups of water to a boil with a pinch of salt. Place fresh green beans into boiling water and set a timer for 5 minutes.

Meanwhile, fill a large bowl with ice and cold water and set aside. Once beans are cooked, immediately transfer to the ice bath (blanching stops the cooking process and prevents the bright green color from fading or changing to a greyish-olive color).

While the beans sit in the ice bath, prepare the marinade.

In a large serving bowl, combine olive oil, champagne white vinegar, mustard, sugar, salt, and pepper. Whisk until combined.

Slice the cherry tomatoes in half and place in marinade.

Using tongs, transfer the green beans to the bowl with the tomatoes and toss until well combined and the marinade has coated each vegetable.

Cover bowl with plastic wrap and refrigerate for at least 4 hours.

Serve cold or room temperature as a side to your favorite summer entrée!

Why (the science): Green beans are an excellent source of vitamin K, one of the fat-soluble vitamins, and is important for proper blood clotting. Each cup of green beans provides more than 20% of your daily vitamin K needs!

Jun 13

Jun 13 Red Velvet Overnight Oats | + Video |

Chelsea Gloeckner

Blog

You can indulge in dessert for breakfast with these overnight oats, which just happen to be vegan, gluten-free, dairy-free, added sugar-free! The secret to that beautiful vibrant color is not food coloring, but rather a simple red beet. Red Velvet Overnight Oats are meant to be the easiest grab-an-go breakfast for busy people, but they could easily be enjoyed between 2 people at the end of a long day for dessert 😉

Serves: 1

Prep time: 10 minutes

Cooking time: 4 hours or overnight

What (your ingredients):

1 medium beet, raw

1 cup unsweetened almond milk

1 heaping tablespoon cacao powder (or unsweetened cocoa powder)

1 heaping tablespoon unsweetened shredded coconut

2 dates, pits removed

1 teaspoon vanilla extract

½ cup oats

1 tablespoon chia seeds

How (your directions):

Wash and peel the raw beet, then roughly cut into cubes.

To a high-speed blender, add the beet, almond milk, cacao powder, coconut, dates, and vanilla.

Blend on high for 30-60 seconds until smooth.

In a glass container, combine oats and chia seeds. Pour the red velvet beet mixture over the oats and chia seeds and stir until well combined.

Refrigerate overnight, or for at least 4 hours to allow the oats to soften and the mixture to firm up into a pudding-like consistency.

Top with walnut pieces, more shredded coconut, or even cacao nibs for added crunch,

Enjoy your dessert for breakfast!

Why (the science): Beets are high in nitric oxide, which helps optimize performance for athletes! This recipe gets you one step closer to improving your exercise game with the assist from beets 😊

Jun 3

Jun 3 Easy Tofu Chicken Salad (Vegan)

Chelsea Gloeckner

Blog

I’ve cracked the code on the world’s easiest and most delicious vegan chicken salad with my tofu version! Too simple not to try 😉 Perfect on toasted seeded bread or spooned into lettuce cups!

Serves: 3-4

Prep time: 10 minutes

Cooking time: 20 minutes

What (your ingredients):

1 14.oz package extra firm tofu

1 tablespoon soy sauce (or coconut aminos to make vegan)

½ vegetable bouillon cube

Dash of dried thyme

Dash of dried marjoram

¼ cup water

3 tablespoons vegan mayonnaise

3-4 small celery sticks with leaves, finely diced

¼ teaspoon cracked black pepper

How (your directions):

Preheat oven to 400 °F. Line a baking sheet with a silicone mat or parchment paper. Hint: the silicone mat or parchment paper is crucial for preventing the tofu from sticking to the baking sheet, as this recipe is oil-free.

Remove tofu from packaging and drain water.

Place tofu on plate lined with paper towels, then cover with paper towels and place a large pan on top of the tofu to squeeze out the water. Allow tofu to be pressed for 5 minutes.

Meanwhile, assemble the sauce by combining the soy sauce or aminos, bouillon, thyme, marjoram, and water in a small bowl. Hint: heat in microwave of over stove as necessary to allow for bouillon dissolve into the mixture.

Remove pan and paper towels from tofu and slice tofu into 8 slices. Press with additional paper towels briefly by blotting off excess water.

Dunk each tofu slice into the sauce, turning so that the sauce coats each side, then place on baking sheet. Repeat with all tofu slices.

Pour remaining sauce evenly over each tofu slice and bake for 20 minutes.

Remove tofu from oven and allow to cool.

In a medium-size bowl, combine mayonnaise and celery.

When the tofu has cooled, chop into small pieces and mix evenly with the celery and mayo, then season with pepper.

Cover bowl with plastic wrap and refrigerate for at least 2 hours.

Enjoy on whole grain bread or spoon into lettuce wraps!

Why (the science): Tofu is a lean vegetarian source of protein with no saturated fat, yet one serving provides 20% of our calcium for the day!

May 31

May 31 Chocolate Banana Bread Granola (Oil-Free, Sugar-Free, Gluten-Free, Vegan)

Chelsea Gloeckner

Blog

Decadent and indulgent- the two words that come to mind when eating this delightful chocolate banana bread granola. Crunchy banana granola clusters, chewy raisins, and sweet mulberries are balanced with the bitter sweetness of cacao nibs. Served with warm oat milk, the flavors combine to taste like a guilty chocolate chip banana bread 😊

Serves: 10

Prep time: 5 minutes

Cooking time: 30 minutes

What (your ingredients):

2 very ripe bananas

2 teaspoons cinnamon

¼ teaspoon ground ginger

1/8 teaspoon ground cloves

1/8 teaspoon freshly grated nutmeg

1 teaspoon vanilla extract

½ teaspoon salt

2 cups rolled oats

2 cups quinoa flakes (If you cannot find quinoa flakes at your health foods store, sub with 2 cups of rolled oats)

¼ cup pumpkin seeds

¼ cup cacao nibs

¼ cup mulberries

1/3 cup raisins

How (your directions):

Preheat oven to 400 °F. Line a baking sheet with a silicone mat or parchment paper. Hint: the silicone mat or parchment paper is crucial for preventing the granola from sticking to the baking sheet, as this recipe is oil-free.

In a blender, add bananas, spices (cinnamon, nutmeg, ginger, cloves), vanilla extract, and salt. Blend until smooth.

In a large bowl, combine oats and quinoa flakes. Pour banana spice mixture over oats and quinoa flakes and stir until well combined.

Pour mixture onto baking sheet and press firmly into an even layer. This will allow the granola to form those desirable clusters!

Bake for 10 minutes, then stir and flip granola gently, allowing clusters to remain intact.

Bake for an additional 10 minutes, and stir. Repeat once more until the granola has baked a total of 30 minutes and is golden brown.

While the granola is warm, stir in remain ingredients (pumpkin seeds, cacao nibs, mulberries, and raisins).

Allow to cool before storing in an airtight container for up to 10 days.

Enjoy with warmed oat milk for a cozy and energizing breakfast!

Why (the science): Cacao nibs are rich in magnesium, which can help improve mood, focus, and energy- the perfect reason to enjoy this sugarless chocolate chip as part of your morning breakfast ritual!

May 19

May 19 Crisp Spring Hydration Salad

Chelsea Gloeckner

Blog

This salad could not be more refreshing or hydrating- the crunchy cucumbers and apple pieces become coated in the sweet juice of the orange wedges, meaning no extra vinaigrette is needed 😊 Plus, you can make this salad a day in advance and take it with you to work or school, as the orange juice prevents the apples from browning. This picture was taken of my salad made 24 hours prior, as proof that the salad will look freshly made a day later!

Serves: 1

Prep time: 5 minutes

Cooking time: 0

What (your ingredients):

½ apple

2 Persian cucumbers

1 orange

½ cup microgreens (I used sunflower microgreens!)

How (your directions):

Roughly chop ½ an apple and place in a bowl. Slice the cucumbers into half-moons and toss with the apples.

Slice the whole orange into wedges, removing the peel and allowing any orange juice to coat the apple and cucumber pieces.

Plate with microgreens and enjoy!

Why (the science): If you are one to get bored of drinking plain water, this salad is a great option to stay hydrated and cool off on a warm day!

May 3

May 3 Warm Pear Compote

Chelsea Gloeckner

Blog

This warm compote has all the comforting flavors of sweet spices-cinnamon, nutmeg, cloves, and ginger. Not to mention that your kitchen will smell wonderful as this compote simmers. The chia seeds act to thicken the compote, so you can spoon it over fresh and steaming whole wheat waffles. Added bonus, there is no added sugar! The sweeter your pears, the sweeter your compote. This leaves room for a drizzle of agave, if you love a sweet drizzle like I do 😊

Serves: 4

Prep time: 2-5 minutes

Cooking time: 15 minutes

What (your ingredients):

3-4 ripe pears, diced

1/3 cup water

¼ teaspoon cinnamon

¼ teaspoon ground ginger

Dash of nutmeg

Dash of ground cloves

1 tablespoon chia seeds

How (your directions):

In a saucepan over medium heat, bring diced pears and water to a simmer. Add spices and continue to simmer over medium-low for 10 minutes.

Stir in chia seeds and continue to simmer for 5 minutes.

Allow compote to cool slightly for about 3 minutes, which allows the compote to continue to thicken.

Serve hot over whole wheat waffles!

Leftover compote is delicious stirred into yogurt or spooned over warm oatmeal 😊

Why (the science): Chia seeds are rich in omega-3 fatty acids, the heart healthy fats, as well as fiber. 1 tablespoon of chia seeds contains almost 6 grams of fiber, providing 20% of your fiber for the day!

Apr 26

Apr 26 Spring Rolls with a Spicy Peanut Dipping Sauce

Chelsea Gloeckner

Blog

Spring rolls are the perfect grab-and-go lunch for a busy work or school day. You can assemble them the night before, place them in an airtight container with a separate container for the dipping sauce, and take them with you the next day- no heating required! While spring rolls can be $7-9 from a grocery store counter, you can make these for nickels and pennies 😊

Serving Size: 6 Spring Rolls (Serves 2-3)

Prep time: 10 minutes

Cooking time: 3 minutes

What (your ingredients):

45 grams Instant Vermicelli Rice noodles

6 sheets Rice Paper

1 cup of our favorite sliced veggies! Carrots, Radish, Cucumber, Bell Pepper, Cabbage, etc.

1 Avocado, thinly sliced

Mint or Basil leaves

2 tablespoons peanut butter (I use Justin’s Honey Peanut Butter for added sweetness. Hint: Add one teaspoon of honey or maple syrup to dipping sauce if using a plain peanut butter)

1 teaspoon sriracha

1 teaspoon soy sauce

How (your directions):

Spring Rolls:

Soak rice noodles in boiling water for 3 minutes, then rinse with cold water. Drain and set aside on paper towel.

Fill a large bowl with warm water.

When ready to assemble, soak one rice paper sheet in warm water for 20 seconds until pliable then lay flat on work surface.

Fill with favorite sliced veggies, a few rice noodles, 2-3 thin slices of avocado, and 2-3 mint or basil leaves.

Roll spring roll like a burrito, then repeat with remaining 5 rice sheets.

Dipping Sauce:

Combine 2 tablespoons of peanut butter, 1 teaspoon sriracha, 1 teaspoon soy sauce, and 2-3 tablespoons of water.

Whisk until smooth. Thin with extra water if desired.

Why (the science): Spring rolls with the spicy peanut dipping sauce create a balanced meal of fiber-rich and water-rich vegetables, carbohydrates from the rice noodles and rice paper, and healthy fats from avocado and peanut butter. Not to mention, they are incredibly refreshing on a warm Spring day!

Apr 18

Apr 18 Eggplant and Mushroom Bolognese

Chelsea Gloeckner

Blog

This bolognese recipe is my new favorite pasta creation, because it really has the flavor and texture of a classic Italian meat sauce. Mushrooms and eggplant are often used to replace meat, so when they are diced finely and sautéed with Italian seasoning, the result is a phenomenal sauce that you’ll love more than the meat version! Don’t leave out the tomato paste, as it creates a richness in flavor that can’t be missed!

Serving Size: 4 portions

Prep time: 5 minutes

Cooking time: 15 minutes

What (your ingredients):

1 tablespoon olive oil

½ large yellow onion, finely diced

Dash of salt

1 eggplant

1 tablespoon tomato paste

1 8.oz package baby bella mushrooms

½ teaspoon Italian seasoning

Pinch of red pepper flakes (optional)

Cracked black pepper to taste

1 jar favorite tomato sauce

4 oz. spaghetti

How (your directions):

Bring a large pot of water to a boil and salt generously (pasta water should taste like the saltiness of the ocean).

Meanwhile, heat olive oil in a large fry pan over medium heat and sauté onions with a pinch of salt until slightly translucent, about 5 minutes.

Cut eggplant into a small dice and add to onions. Push onions and eggplant to one side of the fry pan. Add the tomato paste directly to the heat and allow to cook for one minute. Then, stir all ingredients together and continue to sauté.

Add spaghetti to boiling, salted water and cook to al dente or 1 minute shorter than package instructions (about 7 minutes).

Finely dice the mushrooms and add to vegetable mixture. Add Italian seasoning, pepper, and red pepper flakes if using.

When mushrooms have browned, add jar of your favorite tomato sauce and reduce heat to low.

Add 1 ladle of pasta water to sauce before draining water (the starch of pasta water thickens the sauce).

Serve the eggplant and mushroom Bolognese over spaghetti with a drizzle of olive oil and a few basil leaves.

Bon appétit!

Why (the science): Did you know that eggplant can help lower blood pressure and cholesterol!?

Apr 11

Apr 11 Mexican Veggie Hash

Chelsea Gloeckner

Blog

One of my favorite brunch items to order is a potato hash with eggs, so when I decided to make hash at home, I was surprised at how easy it is to create! What makes a hash extra awesome is that you can use any combination of veggies you have in your kitchen 😊 I like to serve mine with a squeeze of lime, half of an avocado with sea salt, and a perfectly fried egg. Hash makes great leftovers for work or school the next day- just serve over rice, or fill a few tacos with the hash and a sprinkle of cheese.

What (your ingredients):

4-5 Yukon gold potatoes

1 large sweet potato

2 teaspoons olive oil

1 red onion

1 green bell pepper

1 15 oz. can black beans, rinsed and drained

1 teaspoon cumin

Pinch of salt and freshly cracked pepper

Toppings: avocado or guacamole, salsa, lime, fried egg, cilantro, cheese, etc.

How (your directions):

Preheat oven to 400° F. Grease 2 large baking sheets with oil or line with a silicone mat. Set aside.

Using the dicing blade on a food processor, or using a sharp knife, dice the potatoes into a small dice, keeping the dice size consistent for even roasting.

Toss potatoes with 1 teaspoon olive oil and evenly distribute between the 2 baking sheets.

Roast for 20 minutes.

Meanwhile, in a large fry pan, heat 1 teaspoon olive oil over medium heat. Add diced red onion and sauté for 5 minutes. add bell pepper and sauté an additional 5 minutes.

When potatoes have finished roasting, add potatoes to the fry pan. Add black beans, cumin and a pinch of salt and pepper.

Press mixture firmly so that a golden crust can form on the hash (like making a crunchy paella).

Serve hot with your favorite toppings- I highly recommend avocado and a fried egg so that the yolk can act as a sauce!

Why (the science): Potatoes and beans create a complete protein, meaning that this dish can be vegan (skip the egg) and you still get all 13 of the essential amino acids your body needs!

Apr 5

Apr 5 Zucchini and Corn Fritters | + Video |

Chelsea Gloeckner

Blog

Comforting corn fritters get a vegan makeover, ensuring a nutrient-dense patty filled with zucchini and spring peas. Searing the fritters in a little oil creates a golden crust, then finishing in the oven ensures a soft interior. Bright green in color and a little spicy, these fritters will become your favorite new Springtime comfort food 😊 Makes 8 fritters (and great leftovers, too).

What (your ingredients):

1 zucchini, roughly chopped into 6 pieces

1 yellow onion, quartered

1 clove garlic

1 cup peas

½ teaspoon chipotle powder

½ teaspoon salt

1 cup corn kernels

Spelt flour (5-8 tablespoons, depending on mixture)

Coconut or vegetable oil

How (your directions):

Preheat oven to 350° F. Grease a large baking sheet with oil. Set aside.

In a food processor, add zucchini, yellow onion, garlic clove, peas, chipotle powder, and salt. Pulse until mostly combined, but not completely pureed.

Add corn kernels and pulse 2-3 times to incorporate.

Transfer mixture to a large bowl and add spelt flour, one tablespoon at a time, until mixture is slightly thickened and can form patties.

In a large skillet or frying pan, heat 1 teaspoon of oil over medium-high heat. Form 3-4 patties and cook for 3 minutes on each side or until golden brown. Repeat process with rest of mixture, adding oil to skillet or fry pan as needed (between each round of searing patties).

Transfer seared patties to greased baking sheet and bake for 20 minutes.

If mixture is slightly wet on the interior, bake an additional 10-15 minutes.

Serve hot over rice and greens, then top with a drizzle of your favorite dressing and a dollop of hummus! I used a creamy cilantro dressing, which complimented the spiciness of the fritters.

Why (the science): Peas are rich in protein and create a gorgeous bright green fritter, which is important since we eat with our eyes 😊 Onion and garlic are not only flavorful, but are anticarcinogenic too! And while spelt flour does contain gluten, it is much more easily digestible than its wheat counterparts, meaning less GI distress if you’re gluten insensitive. Another fritter, please…

Apr 1

Apr 1 Detox Salad

Chelsea Gloeckner

Blog

While I have never understood the nutrition claim “detox,” there is one delicious salad that I love to purchase, and that’s the Whole Foods Detox Salad. When I bought a pound container of it, I gasped when I saw the cost…$8!!! So, I decided to make it myself. This batch makes 8-10 servings for a fraction of the cost, and stores wonderfully in the fridge for 5 days. Just be sure to not dress it with your favorite vinaigrette until the day of serving 😊 Crunchy, slightly sweet, and eaten with a spoon, this “detox” salad (whatever that means) will become your new favorite refreshing salad!

What (your ingredients):

1 green cabbage, cut into quarters

5-6 large carrots

1 apple

1 large bunch of kale, ribs removed, or 1 large bag of kale salad

2/3 cup dried cranberries

1/3 cup sunflower seeds

How (your directions):

Using a food processor with the grater plate attached, shred the cabbage, carrots, and apple.

Empty shredded mix from the food processor into a large bowl.

Remove the grater plate attachment from the food processor and attach the large blade. Add the kale directly into the food processor bowl. Shred the kale and add to the large bowl of shredded mix.

Top with dried cranberries and sunflower seeds.

This salad will keep for 5 days in the fridge if it remains undressed. Dress with your favorite vinaigrette when ready to eat!

Why (the science): Cabbage and kale are incredible prebiotics, which means that they feed and promote the growth of healthy bacteria in our gut. A healthy gut affects our mood, appetite, weight, and stress levels!