The Best, and Easiest Bean Recipes

Earlier I talked about why you need to eat more beans , and here i'm going to share with you some of the best bean recipes I've ever had.

If beans make you a little to "musical" you can adjust your digestive system by eating at least one bean dish a week, and then slowly increasing the amount of beans you eat. After a while your stomach flora will adjust to all the complex carbs in beans and you won't be as gassy.

You can also find bean digesting enzymes like :Integrative Therapeutics - Similase BV - Bean and Vegetable Digestive Enzymes - 90 Capsules  To prevent gas.

Cowboy Caviar (midwestern style)

• 1/2 cup olive oil
• 1/3 cup sugar
• 1/3 cup white wine vinegar
• 1 teaspoon chili powder
• 1 teaspoon salt
• 1 pound Roma tomatoes, seeded and diced
• 1 (15 ounce) can black-eyed peas, drained and rinsed
• 1 (15 ounce) can black beans, drained and rinsed
• 1 (11 ounce) can sweet corn, drained 
• 1 red onion, diced
• 1 diced red bell pepper
• 1 diced green bell pepper

In a bowl combine the diced tomatoes, drained can of black-eyed peas, can of drained black beans, can of drained sweet corn, diced onion and peppers.

In a seperate bowl whisk together the oil, sugar, vinegar, chili powder, and salt until well mixed then poor over the veggies and beans. Mix well then serve with chips as a salsa.

Black Bean Soup

2 15 oz cans of black beans
1 14 oz can of vegetable broth
1 large onion, chopped
1 1/2 teaspoon of chili powder
3/4 teaspoon of ground cumin
1/2 teaspoon of garlic powder
1 lime cut into wedges
1/2 cup of sour cream
1 cup of crushed tortilla chips

In a slow cooker add beans, broth, onions, chili powder, cumin, and garlic. Cook on low for 7 hours or on high for 3 1/2 hours. Blend soup with a hand blender until semi-smooth. Serve with fresh lime juice, a handful of crushed tortilla chips, and a dollop of sour cream.

Edamame and Cannellini Bean Salad

12 oz of frozen edamame

1 15oz can of cannellini beans

3 tablespoons of olive oil

Juice of one lemon

1 tablespoon of italian seasoning

2 tablespoons of grated parmesan cheese

1 clove of garlic minced

1 pinch of salt 

1 pinch of black pepper

Saute the edamame in the olive oil until fully cooked and starts to brown. 

Once cool add the edamame and all the oil in a bowl. Drain and rinse the cannellini beans to the edamame, then add the lemon juice, italian seasoning, garlic, cheese, salt and pepper. Mix, chill, then eat as a side or as a main dish.

White Bean Croquettes with Mango Chutney

For the croquettes:
1 15 oz can of Great Northern beans, drained and rinsed
1 oz of walnuts, chopped
1/4 teaspoon of salt
1 pinch of black pepper
3 tablespoons of olive oil
1 teaspoon of fresh parsley
1 teaspoon of curry powder
1 clove of garlic minced
1/2 cup plus 2 tablespoons of panko bread crumbs

In a bowl combine the drained and rinsed beans, nuts, garlic, herbs, spices, and 2 tablespoons of panko bread crumbs. Mix well then mash the beans until semi chunky. Scoop a 1/4 cup of bean mixture and form into a patty with your hands. Coat both sides of the patty in the panko bread crumbs then fry in a skillet with the olive oil over medium heat. Cook until the side is brown then flip and repeat. Serve with store bought or homemade chutney.

For the Chutney:
2 tablespoons of vegetable oil
1 onion, chopped
1 teaspoon of curry powder
1 teaspoon of ground cumin
1 teaspoon of ground coriander 
3 ripe mangoes, copped
2/3 cup apple cider vinegar
1 1/3 cup of sugar
salt and pepper to taste

Heat the oil in a large saucepan over medium heat, Add the onions and saute for 5 minutes, stirring occasionally, stir in the spices then saute for another 2 minutes. Add the mangoes, vinegar, sugar, salt and pepper. Let simmer for 1 hour over low heat stirring every 20 minutes. Remove the chutney from the heat and let cool. With a hand mixer, blend into a puree then store in the fridge with a tight fitting lid.

White Bean and Goat Cheese Spread

1 15 oz can of cannellini beans, drained and rinsed
1/4 cup of soft white goat cheese
1 clove of garlic, minced
1 teaspoon of parsley
1 teaspoon of basil
1 tablespoon of olive oil
1 tablespoon lemon juice
salt and pepper to taste

In a food processor combine all ingredients and then blend until creamy. Serve as a spread for cucumber sandwiches, or on crostini with sundried tomatoes. Or as a dip with crackers.

Lentil Shepherd's Pie

1 cup dried lentils

2 tablespoons of olive oil

1 teaspoon herbs de provence

2 cloves of gralic minced

4 ounces of white mushrooms, chopped

1 cup of peas, fresh or frozen

1 teaspoon of salt

1 pinch of curry powder

1 8 oz can of tomato sauce

1 pinch of pepper

4 potatoes, pealed and diced

1 onion chopped

2 1/2 cups vegetable broth or water

3 tablespoons of milk

2 tablespoons of butter

In a medium sauce pan saute the onion, mushrooms, garlic,and lentils. Add the pinch of curry powder. Stir occasionally until onions and mushrooms are soft. Add the vegetable broth and water and simmer for 20 minutes utnil lentils are soft. 

Meanwhile boil the potatoes for 20 minutes and till you can easily peirce them with a fork. 

Once lentils are done cooking add them in a bowl with the tomato sauce, peas, herbs de provence, salt and pepper. Add to a 9 x 13 casserole dish.

Mash potatoes with a hand mixer with the milk and butter, and a little more salt and pepper to taste. Dollop the potatoes on top of the lentils and flatten with a spatula. Bake in a 350 degree oven for 30 minutes, then serve.

Spicy Lentil Snacks

1 cup dry lentils

1/2 cup cooked brown rice

1 onion, chopped

2 cloves of garlic, minced

1/4 cup olive oil

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon garam masala powder

salt and pepper to taste

Black and White sesame seeds

Cook lentils with two cups of water, simmer for 20 minutes until soft. Saute onions, garlic, and spices in a pan with the oil until the onions are soft and translucent, then add the rice and saute for another 2 minutes.

Combine everything in a large bowl, mash until well combined.

Form into golf ball sized balls, and place on a cookie sheet lined with parchment paper. 

Bake for 20 minutes at 350 degrees.

Roll in seeds once done. Wait for them to cool then serve. Tastes great with Tsatziki sauce or chutney.

Why you Need to eat more beans!

Beans, beans the musical fruit the more you eat, the more you..well you know.

Beans are definitely a magical fruit. They are packed with protein, vital nutrients, fiber, and low-glycemic carbs! it's a wonder no one has labeled them a super food yet! Even though "super food" really doesn't mean much.

If you are a vegan or vegetarian beans should have already found their place as a staple in your diet. But even if you're an omnivore they should definitely be a staple in yours too!

1. We've been cultivating them for thousands of years

Cultivating legumes has been around since the neolithic times (over 7000 years B.C.) Legumes and grains were also the main foods that gladiators ate to be strong and fat enough for battle. They are staples in every culture around the globe.

 Unlike the "paleo" diet of the neanderthals, legumes have been around since the dawn of our actual homo sapien ancestors (and for all we know neanderthals have been eating legumes and grains too, they just didn't farm them).

 Cultivating grains and beans literally brought us from babbling in caves to building the towers of Babylon. They definitely deserve there place in our diets.

2. They're the cheapest protein around

One pound of dry black beans costs $1.29, and has as much as 96 grams of protein per lb. That's $0.01 per gram of protein. Compare that to $13.99 a lb for beef rib eye steak (108 grams of protein), or $9.99 a lb for Atlantic Salmon (92 grams of protein), or $3.79 a lb for Chicken breast (139 grams of protein). 

Protein from beans costs anywhere from 10%-30% the price of protein from meat. They also have an extremely long shelf life and don't need to be refrigerated. No wonder it's so popular among third world countries.

No bean besides soy beans make a complete protein, but often times beans combined with other beans, grains, or nuts make a complete protein!

So if you're struggling to pay for groceries buy beans, not ramen.

3. They are SO healthy!

Beans are packed with soluble fiber, which helps lower cholesterol and improve heart health!

Beans contain almost as much protein as steak without all the calories and fat, so they help you lose weight and stay healthy.

Beans contain a lot of complex carbs, which is why they make can make you gassy, but that also means they are slow digesting and don't cause blood sugar spikes, which means they're low glycemic carbs. They also keep you fuller longer and curb fatigue.

Beans are full of fiber so they help keep you regular and prevent constipation!

Asides from all the good protein, fiber, and complex carbs they are packed with other 

nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.

Although beans can make you gassy and bloated you can easily adjust your body to beans by eating at least on bean dish a week and then increasing it from there. Not all means make you toot, like lentils and soy beans.

4. No matter what you are craving, beans are there to satisfy!

Beans can be so versatile, They can be made into countless soups, salads, dips, burgers, snacks, breads, chips, milks, curds, even deserts! They come in so many varieties like lima beans, soy beans, edamame, chick peas, lentils, kidney, fava, black eye'd peas, the list goes on and on so there is no excuse not to include them in your diets.

 Want to start eating more beans? Check out my recipes!

Fruit and Veggie week

Okay, So this week I have dedicated myself to only eating non-starchy fruits and veggies, as much as I want, as a way to detox/fast and share my experience with you.

I started the week weighing 121 lbs. Let's see how that changes.

My breakfast has been 2 whole grapefruits and 2 cups black coffee.

Lunch was steamed vegetables with light sauce, and 3 apples.

Dinner was an Artichoke, Radish, and Cucumber salad with vinegar and watermelon.

I also snacked on apples and more melon. I ate as much as I wanted, besides black coffee I also drank lots of water. 

My total calories for the day was 711 calories, and that's eating as much as I wanted!

Fruits and Veggies week!

Next week I'm only going to eat non-starchy fruits and veggies to see how it will effect me. No potatoes, corn, peas, beans, dressings, oils, or sugars. The only calories I will consume or from fruits and veggies, I will eat as many fruits and veggies as I please. My only drinks will be water, plain tea, or black coffee.

It's an experiment to see how well eating a high fiber diet, low in processed foods and fats, is going to improve our health. I also wanted to see how well it will "detox" me without expensive supplements. After you see my results you can test it on yourself too see how well it works for you.

I will post daily about what I eat, how much weight I lost, and also about how I felt and other things that have changed.

Of course you cannot live off of fruit and veggies alone that is why i'm only doing it for one week!

How to cook vegan and keto, and make meals for different diets

With so many fad diets, it's hard to catch up, for the longest time doctors have been telling us to stick to high carb low fat diets, now a days its the opposite where high fat-low carb diets are what everyone swears by, especially paleo and keto diets. It's understandable why these diets are gaining popularity, since diabetes is on the rise, and everyone knows. sugar and processed carbs wreak havoc on your health, while fat is a necessary nutrient. These low carb diets cut out almost all fruits, most vegetables, all grains, tubers, and beans. So it makes it virtually the polar opposite of vegan/vegetarian diets. I know a lot of people who have had great success with these diets but I've always been content sitting at the opposite end of the spectrum with my high carb-low fat vegetarian lifestyle. After all eating a high carb-low fat diet has a lot more data supporting it because it's been around a lot longer. Also the majority of the people that live the longest are high carb and low fat, as long as it's full of whole foods, and little in processed ones. I'm not going to argue which way is better, because after all humans are meant to be omnivores so we can go one way or the other. Also I believe low carb-high fat diets like the keto diet can have their benefits as well. My goal is to bring harmony between the two with meals everyone can enjoy.

You can find a brief explanation of the keto diet here.

When my husband wanted to jump on the low carb-high fat bandwagon. I wasn't about to tell him why he shouldn't do it, or what he could eat and what he couldn't because being a vegetarian, I knew all to well about what it's like to have people tell you what you can or can't eat as if they know what's best for you. I wanted him to see for himself if this would be a good thing for him. 

A lot of you probably understand that cutting food groups out of your diet isn't a choice, but medically necessary. Especially for those who have food allergies, diabetes, and gastro-intestinal problems, to name a few.

Vegetarian food pyramid

Keto food pyramid

As you can see there isn't much in common between the two except for vegetables, nuts, and dairy.

The problem is how the heck do you cook meals for  family members with completely opposite diets. Working full time and taking care of a toddler I wasn't about to waste time cooking two separate meals. I supposed I could force him to cook his own meals but that would still leave double the dishes to wash and besides, I like to cook. So I came up with a few quick staples I can cook up fast to appease both of our lifestyles. I'm going to focus mostly on vegetarian vs. keto for a few reasons: first, these two are the ones that are complete opposites so they're the hardest to combine, also most other diets fall well in-between so its easy enough to tweak if you want to work well with others(except for fruitarian diets which are extremely high carb low fat). Second, this is what I had to work with, I never had to cook for someone who was gluten free, or full vegan, or Paleo, or fruitarian. All I got is what I learned from my experience, and I want to share it with you. 

Most of the time I found what works best is making a high carb-high protein vegetarian side, like beans, with a low carb vegetarian side, like veggies, with meat or fish. This way I could eat my high protein-high carb with the vegetarian low carb, and my husband had the low carb and meat. Pretty simple equation. Some meals can already be made to be low carb and vegetarian, especially salads, soups, and tacos. These have been my go-to when I need something quick to whip up.

Main Dishes

Now here are some other recipes I made that are easy to whip up that are low carb and vegetarian, or easy enough to tweak for other diets. Here's a few of my favorites:

Farmer's Market Salad

This one I also have featured in 30 vegetarian meals for 300 calories. I love this salad so much because its so hearty and filling while still very simple. It's perfect for hot summer days and takes less than thirty minutes to make. For a lower carb version leave out the potatoes, and a medium rare steak compliments the salad perfectly. If you leave out the eggs and steak it's vegan, and it's already gluten free. There, a meal easily customizable to everyone's needs. The recipe is as follows:

1 boiled red skin potato (per person)

1 boiled egg (per person)
1/4 of red onion, cut into wedges (per person) 

4 cherry tomatoes (per person)

2 raw green beans (per person) 

2 raw asparagus sprigs (per person)

2 raw green beans (per person)

2 cups spring greens mix (per person)

2 tbs of lemon dill dressing (per person)

Lemon Dill dressing
1 tsp of finely grated lemon zest
1/4 cup freshly squeezed lemon juice
1 tbs fresh, chopped dill
3/4 tsp salt
1/2 tsp Dijon mustard
1/4 tsp sugar
Freshly ground black pepper
1/3 cup olive oil

On a bed of spring greens arrange 2 sprigs of asparagus, 2 carrot sticks, 1 boiled egg, diced, one boiled potato, quartered, two green beans, onion, 4 cherry tomatoes and sliced steak if you prefer. Drizzle with the lemon dill dressing, or your favorite salad dressing.

Italian Seitan Dumpling Soup

I know this may sound a little scary, this recipe calls for wheat gluten, vital wheat gluten in fact. The last couple of years gluten has gotten a really bad reputation, even worse than carbs. I assure you that unless you have celiac disease, gluten is harmless. Vital wheat gluten is full of protein and low in carbs which makes it perfect for low-carb vegetarian meals. I use it for many things, like vegetarian roasts, or home-made meat alternatives. It's very chewy and has a texture very similar to meat, and like tofu, you can flavor it anyway you like. Sometimes I like to boil the dumplings in water, then saute them in butter and top with cheese or another sauce. They're much better and easier to make than veggie "meat" balls because they actually hold their shape. I like to buy Bob's Red Mill Vital Wheat Gluten Flour, 22 Ounce (Pack of 4) in bulk since it is the cheapest I can find. If you're looking for a gluten free alternative to  the seitan you can make TVP meatballs. Just bake them and add to the bowls of soup before you serve it.

For the dumplings:

1 cup vital wheat gluten

1 egg

1 tbs Italian seasoning

1 tsp herbs de province

1/2 tsp salt

1/4 tsp ground black pepper

1/2 (or more) cups vegetable stock

For the soup:

4 cups vegetable broth

1/4 cup parmesan cheese (or 2 TBS of nutritional yeast for vegan)

4 cups fresh baby spinach

1 can cannellini beans, drained and rinsed

In a large pot start boiling the 4 cups of vegetable broth with the parmesan cheese, the cheese will dissolve in the broth giving it a rich flavor. While waiting for the broth to boil combine the gluten, herbs, salt, and pepper and mix till well combined in a bowl.

Form a "well" with the gluten mixture and crack the egg in the middle of the well. Beat the egg with a fork and then add the 1/2 of vegetable stock. You don't have to add the egg if you want a vegan variation, the egg just makes the dumplings  more dumpling like and fluffy. You may have to add a little more stock to compensate for the egg. Slowly stir in the gluten with the liquids with your hand and start kneading. If the dough feels too dry you can add more vegetable stock a little at a time until the consistency is like bread dough. Knead a few more minutes to make sure everything is well mixed. Set aside until the broth is boiling. Once the broth is boiling add the cannellini beans. Cut off 1 ounce sized portions from the seitan dough, roll into a ball and drop in the boiling broth. Continue to let it boil for 5-6 minutes. The seitan dumplings will swell up and get fluffy almost like matzo balls. When the dumplings are fully cooked, turn off the heat and add the spinach on top. Cover the pot and wait a few minutes for the spinach to wilt. Then serve with a garnish of parmesan cheese.

Moussaka with Crumbled Tofu

Moussaka is basically Greek lasagna that uses layers of eggplant instead of pasta, so it's perfect for low carbing! Moussaka is also traditionally vegetarian but some variations do have meat. Also most other vegetarian versions use beans and potatoes, unlike mine which adds tofu for extra protein. This dish is a main dish, so no need to add meat on the side or any other sides if you don't want to. It is hardy as it is satisfying, so you won't miss the meat at all. 

1 pound eggplant, thinly sliced

2 large onions, peeled and chopped

1/4 cup olive oil

1 garlic clove, minced

1 pound firm tofu, drained and crumbled

One 8 ounce can chopped tomatoes

1/4 tsp ground allspice or cinnamon

Freshly grated black pepper

1 cup sour cream or plain yogurt

1 egg

freshly grated nutmeg

4 tbs grated Parmesan cheese

butter for greasing

Saute the onion in 2 tbs of oil for 10 minutes. Then add the garlic, crumbled tofu, tomatoes, and allspice or cinnamon. Then season with 1/2 tsp of salt and pepper. 

Preheat the oven to 350 degrees F. Meanwhile saute the eggplant slices in the rest of the olive oil for 2-3 minutes on each side. 

Grease and oven proof dish with butter then layer eggplant slices in the base, cover with half of the tomato and tofu mixture, repeat the layers then finish with a last layer of eggplant.

Beat the sour cream or yogurt with the egg, season with a little more salt, pepper, and nutmeg. Pour over the moussaka then sprinkle with Parmesan cheese. Bake for 40-45 minutes. 

Vegetarian Stir fry, With or Without Rice

I love, love, love asian food! probably because it is so easy to make vegetarian or is traditionally 

vegetarian.  This recipe is great for low carb because it does not call for breading or super sugary sauces. You can serve it with rice for a vegetarian delight or without as a low carb side.

4 teaspoons toasted sesame oil

2 clove of garlic, minced

2 large carrots, cut on the bias, about 1/4 inch thick

1 tablespoon of soy sauce

4 ounces sugar snap peas

4 ounces of savoy cabbage, shredded

4 ounces bean sprouts

12 ounces of extra firm tofu, drained and remaining liquid pressed out and sliced
1 teaspoon ginger, minced
2 scallions, sliced
1 tablespoon rice wine vinegar

Place the sesame oil in a 10 inch saute pan over medium high heat. Once the oil begins to shimmer add the garlic, ginger, and sliced tofu. Keep sauteing for about 5-8 minutes until the tofu starts to get brown and crispy around the sides. Then add the sugar snap peas, and carrots. Continue to saute for another 3-4 minutes. Then add the chopped cabbage, soy sauce and rice wine vinegar. As soon as the cabbage starts to soften and wilt, about another minute or two, add the bean sprouts and scallions. Give it a few more stirs, then serve on top of rice or not.

Side Dishes

Now that we have a few main dishes that anyone can eat. We're going to go into more side dishes. Remember how i talked about that "equation" I use for cooking dinner. One side that's low carb and vegetarian, a protein rich vegetarian side, and a low carb protein (usually meat or fish). Here's a few of our favorite low carb vegetarian sides and what we like to pair them with.

Ratatouille Au Gratin

This is a summer vegetable stew made with cheesy cream sauce instead of traditional tomato sauce. The cheese sauce is also full of protein so it's great with nothing more than pasta for vegetarians. It also has plenty of fat in the sauce so it's great for keto as well! For vegan variations you're best off sticking with traditional ratatouille. 

1 zucchini, thinly sliced

1 yellow squash, thinly sliced

4 ounces baby bella mushrooms, sliced

2 tablespoons of cream cheese

1/4 cup parmesan

1/4 cup shredded smoked gouda

1/4 cup shredded swiss cheese

1 teaspoon of salt

1/4 teaspoon fresh ground black pepper

1/2 teaspoon of garlic powder

1 tablespoon of herbs de province (or italian seasoning)

1 1/2 cups of milk

1 tablespoon of butter

1 tablespoon of flour

Preheat oven to 350 F

Put a medium sauce pan over medium heat. Add the butter. Once the butter is melted whisk in the flour and add the cream cheese. Keep whisking to prevent it from getting burnt and so all the flour can absorb the fat. Once the flour has absorbed the fat and the cream cheese is melted, add the milk, salt, pepper, herbs and garlic. Continue to stir occasionally until the milk starts to simmer then add the gouda and swiss cheeses and take off the heat.

In a 10 inch cast iron skillet, or and 8x8 casserole dish arrange the sliced vegetables and mushrooms. Pour the cream sauce over the veggies and top with the parmesan cheese. Bake in the oven for 30 minutes. Enjoy on top of penne pasta or with roasted chicken.

Broccoli Slaw

This one is great for summer cookouts as an alternative to potato or pasta salads. Of course you can still make cole slaw, however the dressing in this recipe isn't as sweet and i think the texture is much better. 

1 head of broccoli

4 ounces of carrots

1 ounce of sunflower seeds

1/4 cup of mayonnaise

1 teaspoon of salt

3 tablespoons of apple cider vinegar

1 teaspoon of mustard

1/4 teaspoon of freshly ground black pepper

1 tablespoon of honey

Shred the carrots and broccoli in a food processor. In a separate bowl whisk together the mayonnaise, vinegar, mustard, salt, pepper, and honey until creamy.

Add the seeds to the broccoli and carrots and mix in the dressing. Serve with your favorite grilled meat alternatives, grilled meat, and or baked potatoes. 

Spaghetti Squash Casserole

This one is the easiest because it requires the least amount of effort and only calls for common ingredients. I think it's best to use spaghetti squash as an ingredient in a casserole versus just plopping some sauce on it since it has a better texture, and absorbs the sauce better.

1 medium spaghetti squash

1 8 ounce can of tomato sauce

1 8 ounce can of diced tomatoes

1 6 ounce can of tomato paste

2 cloves of garlic, minced

12 oz ricotta cheese

1/4 cup Parmesan cheese

1/2 freshly ground black pepper

1/2 teaspoon of salt

2 tablespoons plus 1 teaspoon of italian seasoning

Cut the squash all around with a knife. Cook in the microwave on medium high heat in 5 minute increments until the squash is soft. Usually 10-15 minutes, Set the squash aside to cool for at least 10 minutes.

Preheat the oven to 350

In a bowl mix the can of tomato sauce, diced tomatoes and tomato paste. Add 2 tablespoons of seasoning, 2 cloves of minced garlic, salt and pepper.

Once the squash has cooled, cut it in half and scoop out the seeds, then remove the strands with a spoon or fork. Add the squash to the sauce and mix. Put the sauce and squash in a casserole dish. Top with ricotta cheese by dolloping it evenly over the squash, then even it out with a spatula. Sprinkle parmesan cheese over the top with 1 teaspoon of italian seasoning, and a litter more salt and pepper. Bake for 30 minutes. Serve with seasoned black bean burgers or italian sausages.

There, now the vegetarian and ketotarian are happy. Well at least making weekly dinners have become that much easier for you, I hope. 

But what if you need to prepare a large meal for a party, baby shower, or openhouse? and you know many of the guests have special dietary needs?

The answer to that one is so simple!

A FRIGGIN' TACO BAR!!!!

Taco bars are absolutely perfect for large gatherings. Why? because the offer a variety of different items that can fit anybodies dietary needs and everyone assembles there own foods. You just need low carb flour tortillas, Hard corn tortillas (which are already gluten free!), ordinary taco meat, black beans and rice for the vegans/vegetarians. Plus all the toppings like salsa, guacamole, onions, cheese, and lettuce. Everyone grabs what they can eat, and don't have to pick out what they don't. They will all be satisfied because WHO DOESN'T LOVE TACOS???? okay some people don't but your really can't please everybody.

As I stated before I'm not going to argue which diet is the best because there are way too many factors that go into what we eat and how it effects our health. What goes in your diet is a very personal decision and lifestyle. I just want to bring the two in harmony with one family dinner.

Corn Chowder

There's always at least one day, if not a few days, in the summer where it gets a little cold and chilly. Especially in the north. These rainy days are perfect for taking a break from grilling and reaching out for comfort food, like hot soup. I came up with this recipe when I was trying to use up some leftover grilled corn. The charred corn kernels went perfectly with the seasonal produce and Rich creamy texture of the chowder. You can use fresh, canned or frozen corn if you don't have any grilled corn, however the flavors won't be as deep. Like most soup the recipe is very straight forward and simple. In this recipe I use milk instead of actual cream because cream would be too fatty and actually coat your tongue in a thin layer of milk fat so you wouldn't be able to taste the other flavors in the soup. We'll use flour to thicken the soup base to give it that "creamy" texture
Here's how to make it:

-3 ears of grilled corn, or 2 cans of corn, or a 12 oz bag of frozen corn
-4 tablespoons of butter or vegan butter
-1 green bell pepper, diced
-1 medium White onion, diced
-6 slices of veggie bacon (optional)
-3 cloves of garlic, minced
-2 cups milk, or almond milk (for vegan variation)
-4 cups vegetable broth
-4 tablespoons of flour
-1/2 tsp tumeric
-1/2 tsp paprika
-1 TBS parsley
-1 tsp salt
-1/2 tsp black pepper
-A pinch of cayenne pepper

If you are using fresh or grilled corn, slice off the kernels by getting the largest bowl you have in your kitchen and then placing a smaller bowl upside down in the large bowl. Put the ear on top of the small bowl and begin slicing there kernels off each side. This way you don't have to worry about corn kernels flying all over your kitchen. 

Place a large pot over medium high heat on the stove. Add the butter, diced onion, diced green pepper, and garlic. Sprinkle with 1/2 tsp of salt. Stir occasionally until the veggies begin to soften, then add the bacon, paprika, tumeric, black pepper and cayenne pepper. Stir for a few more minutes and then add the corn. Keep cooking until the corn brightens on color and the onions become translucent and brown around the edges. Sprinkle in the flour and stir until the flour is well mixed in with the veggies and absorbs the rest of the liquids. Pour in the vegetable broth, add the remaining 1/2 tsp of salt, and parsley. Reduce heat to medium, cover the pot and stir occasionally until it starts to simmer. Once simmering add the two cups of milk. Let it simmer again and keep simmering until the soup starts to get good and thick. Remove from heat. When it starts to cool it will get thicker. Then serve.

How I lost 40 pounds!

Losing weight, and  gaining weight is a difficult story for anybody. Now if you think this is a story about how vegetarianism helped me lost weight, it isn't. After having my son I had went from 115lbs to 146lbs. Of course this is a normal amount of weight to gain for an expecting mother of my size but it didn't stop there. Between me and my husband we only had on car and lived in an apartment. I was staying at home taking care of my son, with nowhere to go and not much to do while my husband worked second shift. I was bored, depressed, and lazy. Less than a year later I had gained another 8lbs. I tried to eat healthier, by healthier I mean just more whole foods and less junk, however the weight would not budge. I tried eating almost exclusively fruits and veggies but that was nearly impossible to stick to. I also tried starving myself....never trying that again. Then I started to work out more regularly, about 5 times a week, I was seeing a little bit of weight lose, after about two weeks I did lose a pound, but that's not how I lost 40lbs in 9 months. How did I lose it? Good old fashioned CALORIE RESTRICTION!

I know what you're thinking. Counting calories is for body builders obsessing over there physique. Or that it requires a lot of time and carrying around journal writing down everything you eat right? NO

Counting calories is the ONLY way I was successfully able to lose weight and I will tell you why.

• It put into perspective how much I was actually eating

        Now according to my BMI I should eat 1750 cals to keep my weight at bay. I cut back 500 cals to lose weight. Since there are 3500 calories in approximately 1 pound of fat I was losing about 1 pound a week eating 1250 calories a day. When I was just blindly trying to eat healthier to lose weight I would still consume around 1500-2000 calories a day which is why I wasn't seeing any significant weight loss. So forcing me to put my food into a number and limit those numbers everyday I had actual control of my diet. Realizing how little I had to eat to lose weight faster put it in an easier, more controllable

 perspective for me.

• Counting calories was the easiest way to stick to a diet

      Don't get me wrong, dieting is hard...very hard. You really need to learn self discipline to not eat that dessert or not go through the drive thru when that little voice in your head is telling you to just do it. What was easy about counting calories is that I didn't have to restrict any more foods out of my diet, I just had to restrict how much. Having already cut out meat and fish from my diet it wouldn't be easy to go low carb. Not to mention paleo or keto. I was also dirt poor at the time I started the diet so I couldn't get too picky about what I could or couldn't eat. Also in most other diets, you have to stick to them perfectly, If you eat just a little to much of the wrong thing, it can sabotage your diet for the rest of the week. This way If I did give in to cravings and ate too much, I could make up for it the next day or next couple of days by cutting out a few more calories and still stay on track. So just plain counting calories had the least impact on my lifestyle. There wasn't a journal I had to obsessively write in. There are some great calorie counting apps for you phone. I found the best to use was My Fitness Pal from Under Armor. It has almost every food you can thank of all logged into a data base so you don't have to figure out the calories yourself.

        Now, a calorie in doesn't always equal a calorie out. Any nutritionist or fitness coach will explain that to you. If that were true, diets like the atkins or keto diet would simply not work.Your body is going to treat the calories you ate from a brownie very differently that it processes the calories from an egg. There is a good article that explains it here. Which brings me to my next point...

• I ate a lot healthier

      Knowing that I only had 1250 calories to spend on what I ate, I was much more reluctant to eat 200 calorie candy bar at the checkout lane, or 600 calories on fries. Limiting your meals to 300 calories doesn't leave much room for junk food. For breakfast I chose oatmeal and fruit over donuts, vegetable soup and salads became my best friends. I would fill my plate with veggies and cook more meals from home. That's why I started 30 vegetarian meals for 300 calories, because eating healthy was delicious and easy to do at home. I learned how to get better portion control and accurately eyeball measurements of food to make sure I was sticking to my diet properly. It really puts it into perspective once you realize how much a quarter cup of food really is. Fruits and veggies are low in calories, and cheap so I would fill up on them. All the fiber keeps you full for quiet a long time which made the diet easier to stick to.

• After a while it became a no brainer

     Once I started to learn better portion control, I already learned how many calories were in my foods. I didn't really need my app on my phone to do all the work for me. A month or so after starting calorie restriction I was over the hump of feeling hungry and getting cravings all the time. My body adjusted to feel full from my 300 calorie meals. Then I continued to lose weight without putting nearly the amount of effort and will power I did in the beginning. Of course this is true for almost any diet you stick to. The first couple of weeks are trying to cope with cravings and hunger, this is your body trying to resist losing fat by making you feel more hungry. Once you get over that it gets much smoother but you need to learn the self discipline to not give in or give up.

Now I didn't want to get into so much of what foods are good for you and what's not, for most people I feel its just common sense. As I said in the beginning this isn't about how being a vegetarian helped me lose weight since I can still eat a lot of junk food while being a vegetarian. There are tons of weight loss diets, guides, and supplements out there. Just google "How do I lose weight?" and you will be flooded. That's why I didn't want to get too much in the science of all of it. I just wanted to tell you what actually worked for me.

Also I didn't talk much about exercise when it came to my weight loss. Exercise is great for your body, it does amazing things for your muscles, heart and bones, but when it comes to losing weight its 80%-100% diet and only 10%-20% working out. Think about it, would you rather eat a candy bar and then run 2 miles to burn it off, or just not eat that candy bar? Once is started a full time job, I couldn't find the time or energy to work out. If you want to lose pounds of fat you have to focus on what you're eating.

      

30 vegetarian meals for 300 calories

This is the meal plan I created and stuck to to lose 40 lbs the healthy and cheap way.

BREAKFAST

1. Oatmeal

1/3 cup plain oatmeal

2/3 cup water

¼ cup mixed fresh or frozen berries

1 tbs maple syrup or honey

1 banana OR 1 cup of 1% milk

in a microwave safe bowl mix oatmeal, water, and berries. Heat in a microwave on high for 1 minute. Add syrup and serve along side with banana or milk. You can also drink plain tea or black coffee.

2. Fruit Smoothie 

¼ cup non-fat plain Greek yogurt

½ banana

1 cup frozen unsweetened berries

½ cup orange juice

1 scoop of plain unsweetened protein powder*

In a blender mix together in this order yogurt, banana, berries, juice and protein powder. Blend for approximately 45 seconds and serve.

*i used whey protein but you can use any type of plain unsweetened protein powder you prefer. Keep in mind the total calories will be different if using a different type of protein.

3. Toast

2 slices of whole-wheat or ezekial bread

2 TBS ricotta peanut butter spread*

Toast bread to desired darkness. Spread 1 tbs of peanut butter spread on each slice.

*recipe at bottom

4. Poached eggs

2 eggs poached

2 Tbs salsa

1 slice of whole-wheat toast

1 pat of butter

Poach eggs and serve with salsa on top. Eat with toast with butter.

5. Veggie omelet with fruit

2 eggs

2 tbs 1% milk

1 pat butter

¼ cup veggies like broccoli, kale, spinach, peppers, mushrooms or onions

2 kiwi fruits OR 1 cup berries OR 1 banana OR 1 apple OR 1 whole grapefruit

whisk together egg and milk. Heat the butter in a skillet on medium high. Once the butter stops bubbling add egg and fry till done. Fill omelet with steamed vegetables of you're choice, season with desired salt, pepper and herbs. Serve fruit on the side.

6. Yogurt parfait

½ cup non fat plain greek yogurt

½ cup of your favorite unsweetened fruit like berries, cherries, or peaches

1 tbs honey

¼ cup granola

Mix all ingredients in a bowl. Honey is optional.

7. Cold cereal and grapefruit

¾ cup of unsweetened cereal such as bran flakes

½ cup skim milk

1 whole grape fruit, no sugar

1 boiled or poached egg

8. A Japanese breakfast

½ cup cooked brown rice

1 cup of vegetables such as broccoli, peppers, kale, mushrooms or onions

1 boiled or poached egg

1 miso soup packet prepared according to directions

in a bowl of brown rice top with steamed veggies and egg. Add soy sauce and herbs to taste. Serve miso soup on the side.

9. Pumpkin parfait

2/3 cup plain non fat yogurt

1 crunchy granola bar broken into peaces

½ cup canned pumpkin puree

a dash each of cinnamon, nutmeg and clove

1 tbs of honey or maple syrup

Layer all ingredients in a bowl.

10. Protein bars (serving is 1 bar)

2 eggs

1 cup peanut butter

2 cups rolled oats

½ cup maple syrup

3 oz of protein powder*

½ cup dried fruit, chopped

1 tsp cinnamon

½ tsp of vanilla extract

1 tsp baking soda

Preheat oven to 350°F. Spray a 9-by-11-inch pan with cooking spray. In a small bowl, use an electric mixer to mix almond butter, protein powder, and maple syrup. Beat in the eggs. Stir in baking soda first, then add rolled oats, cinnamon and fruit, mix well. Firmly press stiff dough into the pan using the back of a spoon. Bake for 12 minutes or until the top browns slightly. Cool pan on a rack, cut into 12 squares, and store leftovers in an airtight container.

LUNCH

1. Bean and cheese burrito

½ cup cooked or canned black beans, seasoned with herbs and spices

1 oz shredded cheese

2 TBS salsa

1 whole-wheat tortilla

Fill tortilla with beans, cheese, and salsa. Roll burrito style

2. Edamame Salad (makes 1 serving)

½ cup steamed shelled edamame

½ cup can or cooked cannellini beans

1 clove garlic minced

juice of half a lemon

1 TBS extra virgin olive oil

italian herbs, salt, and black pepper

In a bowl combine all ingredients stir and eat.

3. Baked falefel with yogurt sauce and vegetables

½ cup dry falafel mix

a little less than ½ cup water

¼ cup non-fat plain greek yogurt cal

¼ cucumber, diced

1 clove of garlic, minced

¼ TSP dried herbs such as mint, parsley, basil and oregano

½ cup of fresh vegetables, such as cucumber, carrots, broccoli or tomatoes

Combine falafel mix and water into a bowl, stir and let soak for 30 minutes. Meanwhile combine yogurt, cucumber, garlic and herbs, salt and pepper to taste. Pre-heat oven to 400°F. Place parchment paper on cookie sheet . Make the falafel patties (about 2 tbs of mix per patty) and arrainge on cookie sheet. Bake for 20-25 minutes.

4. Baked potato and Soup

1 medium baked potato

salt and pepper to taste

1 cup of your favorite vegetable soup.

Bake potato in oven or microwave. Heat vegetable soup (homemade or canned is fine).

5. Fresh Veggie Pizza (one serving is 2 pieces)

1 can of reduced fat crescent rolls

1 package of neufchatel cheese

1 cup of fresh veggies, chopped. Broccoli, carrots, cauliflower and peppers.

1 packet ranch dressing mix

2 TBS low fat milk

Unroll crescent roll dough into one long rectangle. Press onto the bottom of a 13-in. x 9-in. baking pan coated with cooking spray; seal seams and perforations. Bake at 375° for 11-13 minutes or until golden brown. Cool completely. In a large bowl, beat the neufchatel cheese, salad dressing mix and milk until smooth. Spread over crust. Sprinkle with vegetables. Cover and refrigerate for at least 1 hour before serving. Cut into 8 pieces.

6. Sprouted lentil salad

1/2 cup lentils, sprouted

¼ cup chopped onion

1 clove garlic, minced

¼ cucumber chopped

1 medium tomato, diced

5 pitted olives, chopped

italian herbs, salt and black pepper

1 tbs olive oil

red wine vinegar or lemon juice to taste

Mix all ingredients in a bowl.

7. Onigiri's

1 cup cooked brown medium grain or short glutinous grain rice

½ sheet of nori, cut into 2 strips

1 oz tempeh

¼ red bell pepper, finely diced

½ tsp soy sauce

¼ tsp paprika and curry powder

saute tempeh, pepper, soy sauce and spices. Set aside to cool. Place a small sheet of plastic wrap over your hand, put about ½ cup of rice in your hand and flatten it out a little. In the middle of the rice place 1-2 tbs of the tempeh mixture. Shape the rice around the filling and wrap a strip of nori around the rice ball. Cover the ball in the same plastic wrap you used to shape it.

8. Hummus Sandwich

2 slices of whole-grain bread

2 tbs hummus

1/3 of a cucumber, sliced

3 tomato slices

a handful of baby spinach

Spread one tablespoon of hummus on each side and then layer the tomato slices, cucumber and spinach.

9. Carrot “noodle” salad

1 carrot thinly sliced with a vegetable peeler

½ oz of cashews, chopped

1 tbs fresh parsley or cilantro, minced

3 TBS of coconut milk

1 tbs peanut butter

1 tbs soy sauce

1 tbs lime juice

¼ tsp curry powder

¼ tsp ginger powder

1 clove of garlic minced

Thinly slice the fresh carrot with the vegetable peeler. In a bowl combine peanut butter, coconut milk, parsley or cilantro, soy sauce, lime juice, spices and garlic. Whisk together until homogenized and pour over carrots, top with cashews. Let chill for one hour before serving.

10. Grilled Cheese

2 slices of whole grain bread

2 slices of tomato

1 slice of chedder cheese

½ cup of sugar snap peas, steamed

Coat skillet in cooking spray and heat to medium high heat. Arrange sandwich and place in skillet. Cook till brown on both sides.

DINNER

1. Super Simple Vegetarian Chili (serving is 1 ½ cups of chili)

12 oz jar of salsa

1 can of corn

1 can of beans

½ bottle of beer

1 oz tortilla chips, crushed

In a large pot or dutch oven, add in this order: salsa, corn, beans, beer, and crushed chips. Heat on medium, stirring occasionally. Bring to a low boil and let boil for 20 minutes still stirring occasionally.

2. Farmer's Market Salad

1 boiled red skin potatoes, quartered

1 boiled egg, sliced

4 cherry tomatoes

2 green beans (raw)

2 asparagus sprigs (raw)

2 carrot sticks (raw)

1 cup of chopped romaine lettuce

2 tbs of lemon dill dressing*

On a plate of romaine lettuce, place quartered potato, sliced egg, tomatoes, green beans, asparagus, carrots and drizzle on top the lemon dill dressing. *recipe follows

3. Homemade bean burgers with Chutney (serving is 2 burgers with a tsp of chutney)

1 cup of cooked or canned cannellini beans 240

¼ cup walnuts, chopped 185

2 TBS flour 59

¼ cup of onion chopped 11

¼ cup Parmesan cheese, grated 110

¼ tsp rosemary 2

¼ tsp thyme 2

½ tsp of salt

¼ tsp black pepper 2

2 cloves of garlic, minced 8

2 tablespoons jarred or homemade chutney 45

¼ cup of oil for shallow frying

¼ flour for coating

In a medium mixing bowl combine beans, walnuts, flour, onion, Parmesan cheese, herbs, salt, pepper, and garlic. Lightly mash together and mix well. Heat the oil in a pan on medium high heat. Shape about ¼ cup of mixture into your hand and shape into a patty, coat with flour on both sides and shallow fry the patties until golden brown on both sides. Serve chutney alongside patties. Makes about 5 patties

4. Baked eggplant Parmesan (1/4th of dish is 271 calories)

1 medium eggplant, purged

1 12 oz jar of marinara sauce

½ cup Parmesan cheese, grated

1 cup of part skim ricotta cheese

I cup (4 oz) of mozzarella cheese, shredded

Preheat oven to 375 degrees F. In a 8 x 8 casserole dish layer in this order: ½ jar of sauce, ½ of the eggplant, ¼ cup Parmesan cheese, 1/4th container of ricotta cheese. Repeat. Then top with the mozzarella. Cover casserole with foil and bake for 35-40 minutes. Remove foil and put under the broiler until the mozzarella is bubbly and brown. (about 1 and a half minutes)

5. Over Stuffed Patty Pan (serving is 2 patty pan halves)

4 (6 oz) patty pan squash

2 cups fresh corn kernels (about 1 ear)

1 clove of garlic, minced

½ cup cooked lima beans

1 shallot, diced

1 tbs thyme

½ tsp black pepper

1 tsp salt

2 tbs olive oil

2 oz toasted pecans

Heat the oven to 400 degrees F. Put a half sheet pan in the oven to heat for 15 minutes. Trim the woody ends and halve the squash crosswise. Scoop out the squash seeds, leaving a 1/2-inch shell. Reserve the flesh. Brush the cut sides of the squash with 1 tablespoon of the olive oil, and season with 1/2 teaspoon of salt and 1/4 teaspoon of pepper. Arrange the squash, cut side down, onto the preheated pan and roast until the squash is tender and the flesh side is browned, about 15 minutes. Transfer the squash to a serving platter and set aside. Meanwhile, finely chop the reserved squash flesh. Heat a 10-inch cast iron skillet over medium heat and add the remaining tablespoon of olive oil. When the oil shimmers add the chopped squash, shallot, garlic, remaining 1/2 teaspoon salt, and 1/4 teaspoon of pepper. Cook, stirring occasionally, until tender and browned, about 2 to 3 minutes. Add the corn, limas, pecans, and thyme. Cook until heated through, approximately 1 minute. Divide the stuffing evenly among the cooked squash and serve immediately.

6. Vegetable Pot Pie (1 serving, about 1/5 of pie)

1 cup fresh corn kernels

1 large sweet potato, peeled and diced.

2 carrots, peeled and diced

½ large onion, diced

2 cloves of garlic, minced

½ lb of mushrooms chopped

1 leek, sliced and rinsed

½ of a 14 oz refrigerated pie dough

2 cups vegetable broth

1 tbs olive oil

1 tbs flour

1 tsp salt

½ tsp black pepper

½ tsp each, rosemary, thyme, and sage

1 tbs milk

1 egg (for egg wash)

Preheat oven to 450°. Cook mushrooms with olive oil in a large Dutch oven over medium heat. Increase heat to medium-high. Add potato, leek, onion, garlic, corn and carrot to pan; sauté 3 minutes, stirring occasionally. Stir in flour and herbs; sauté 1 minute, stirring frequently. Slowly add broth to pan, stirring constantly; bring to a boil. Cook 2 minutes or until slightly thick, stirring occasionally. Spoon mixture into a 1 1/2-quart glass or ceramic baking dish. Top with dough, folding under and pressing down on edges to seal. Combine milk and egg brush mixture over top of dough. Cut small slits in dough to vent. Bake at 450° for 30 minutes or until crust is golden. Let stand 10 minutes.

7. Lentil Stew and a slice of bread (one serving is 1 cup of stew)

1 cup lentils

1 pound mushrooms, sliced

2 carrots, chopped

1 red pepper, chopped

½ cup frozen or fresh peas.

½ onion, diced

2 cloves garlic, minced

1 tsp each of parsley, sage, rosemary, thyme, and curry powder

2 ½ cups vegetable broth or water

2 tsp salt and 1 tsp pepper

1 tsp oil

In a large sauce pan or dutch oven sweat on medium heat the mushrooms, onions, carrots, red pepper and garlic. Once the veggies are translucent add the curry powder and lentils, continue to stir for another few minutes. Add vegetable broth or water, salt, pepper, and herbs. a boil the lentils for another 20 minutes or until tender. Stir in Peas, wait for the stew to cool and serve with a slice of whole grain bread.

8. Baked tofu with Japanese flower salad. (makes 4 servings)

1 lb extra firm tofu

2 tbs barbecue sauce

¼ cup soy sauce

1 tsp honey

1 clove of garlic, minced

1 tbs sesame seed oil

1 head of chicory, leaves separated

1 head of radicchio, leaves separated

12 radishes, cut into roses (see bottom)

2 large carrots, peeled and cut into 8 chrysanthemums (see bottom)

Juice of one orange

1 tbs of miso (optional)

3 tbs of sesame seed oil

2 tbs rice wine vinager

salt and pepper

Squeeze excess moisture from tofu and cut in to 1'” cubes. In a bowl whisk together the barbeque sauce, soy sauce, honey, garlic and sesame oil. Put in a zip top freezer bag with tofu and marinade for 1-3 hours. Preheat oven to 400 degrees F. Arrange tofu in a single layer on a cookie sheet with parchment paper. Bake tofu for 25-30 minutes.

For the salad: on 4 plates arrange a small bed of mixed chicory and raddichio. Arrange the radishes and carrrots. Pour over with a table spoon of dressing each.

For the dressing: whisk together orange juice, miso, vinegar and salt and pepper, then slowly drizzle in the sesame oil until homogenized.

9. Iced avocado soup with tomato salsa and crostini

2 avocados

1 small onion

1 garlic clove, minced

2 tbs lemon juice

3 ¾ cup vegetable stock or water

1 tbs red wine vinegar

1 tsp of salt

½ tsp black pepper

For the Salsa:

½ red onion, finely chopped

1 tbs freshly chopped parsley

2 tomatoes, deseeded and chopped

1 green chili, deseeded and finely chopped

1 tbs red wine vinegar

1 tsp salt, ½ tsp black pepper

Halve the avocados, remove the pits and skin. Cut the flesh into chunks and puree in a blender r food processor with the onion, garlic, lemon juice, and a third of the stock or water. Add the rest of the stock or water and blend again until very smooth. Add the vinegar and salt and pepper. Pour into a large boul and Place in the refridgerator to cool. Mix together all salsa ingredients. Check the seasoning and serve in chilled owls, garnish with salsa with 2 crostinis on the side. (makes 4 servings)

10. Ratatoille stuffed crepes with ricotta cheese. (serving is 2 filled crepes)

For the crepes:

1 cup flour 

½ tsp salt

2 eggs 

1 tbs olive oil 

½ cup lowfat milk 

½ cup of water

2 tbs fresh spinach or herbs (optional)

For the ratatoulle:

1 6 oz can of tomato paste

½ onion, chopped

2 cloves of garlic, minced

1 tbs olive oil

salt and pepper to taste

1 zucchini, sliced

1 summer squash, sliced

1 red bell pepper, sliced

1 lb portabello mushrooms, sliced

7 oz part skim ricotta cheese

Preheat oven to 375 degrees F. At the bottom of a 10x10 baking dish spread tomato paste, olive oil, garlic, onion and salt and pepper, mix well. On top of the paste arrange the slices of vegetables and sprinkle with remaining salt and pepper. Bake the dish for 45 minutes.

In a blender, combine all of the ingredients and pulse for 10 seconds. Heat a small non-stick pan. Add butter to coat. Pour 1 ounce of batter into the center of the pan and swirl to spread evenly. Cook for 30 seconds and flip. Cook for another 10 seconds and remove to the cutting board. Lay them out flat so they can cool. Continue until all batter is gone. After they have cooled you can stack them and store in sealable plastic bags in the refrigerator for several days or in the freezer for up to two months. When using frozen crepes, thaw on a rack before gently peeling apart. (makes 12 crepes)

Once the ratatoulle is done and all the crepes are cooked. Spread 2-3 tbs of ricotta cheese on each crepe. Add approx. ¼ cup of ratatouille to each crepe and roll up.

Lemon Dill Dressing

Finely grated zest of 1 lemon (about 1 teaspoon)
1/4 cup freshly squeezed lemon juice (from about 2 medium lemons)
1 tablespoon finely chopped fresh dill
3/4 teaspoon kosher salt
1/2 teaspoon Dijon mustard
1/4 teaspoon granulated sugar
Freshly ground black pepper
1/3 cup olive oil

Place all ingredients except oil in a medium bowl and whisk to combine. Slowly drizzle in oil, whisking continuously, until completely incorporated. Taste and season with additional salt and pepper as needed. Serve immediately.

Ricotta peanut butter spread:

¼ cup peanut butter

¼ cup part skim ricotta cheese

1 tbs honey

1 tsp cinnamon

Mix all ingredients together and keep refrigerated.

How to make an onigiri

How to make radish roses

How to make carrot flowers

I can not take credit for any of the photos taken. Not all these recipes are my original ones, a lot of them are made by other people and some recipes I have taken and modded to be lower in calories or to fit a vegetarian lifestyle. Not all of these meals are exactly 300 calories. None of these recipes go above 330 calories or below 250 calories.