Cauliflower Rice

INGREDIENTS

1. 1 Head of Cauliflower
2. 1 tsp of coconut oil

DIRECTIONS

1. Chop a head of cauliflower into smaller pieces to fit into a food processor or blender.
2. Place smaller pieces of cauliflower into food processor and chop until rice consistency (about 30 seconds).
3. Place 'Riced' cauliflower in a saute pan with some coconut oil and cook on medium for about 5 minutes.

SUGGESTIONS

You may enjoy this as any rice substitute! It is great as a base for stews, fried rice or even as a side with lots of seasoning!

Vegan Vegetable Bolognese Sauce

INGREDIENTS

1 Onion
2 Tbsp Fresh Garlic
2 Cans of Diced Tomatoes
2 Carrots
1 Pack of Mushrooms
1/2 Head of Cauliflower
1 Cup of Marinara Sauce
Italian Herbs (Oregano, Parsley, Basil, Pepper)

DIRECTIONS

1. Heat up some olive oil in a large pan over medium heat.
2. Throw in chopped onions and garlic to cook for 5 minutes.
3. While the onions and garlic are cooking, Chop the carrots, mushrooms and cauliflower in a food processor. Note: The more you chop, the finer your sauce will be. I suggest keeping the mushrooms and cauliflower quite chunky to enjoy a bite to your sauce.
4. Add the chopped vegetables into the large pan to cook.
5. Add cans of tomato and marinara sauce. 
6. Stir all ingredients together, reduce heat, cover and simmer for about 45 minutes to continue cooking vegetables.
7. Add your herbs.

SUGGESTIONS

You may serve this on anything you like! Here are some options...

• 100% Whole Grain Pasta
• Brown Rice or Quinoa Pasta
• Brown Rice
• Oven Baked White Fish
• Zucchini Noodles
• Steamed Broccoli

Protein Packed Tuna Salad

INGREDIENTS

• Hard Boiled Egg
• Canned or fresh tuna (cooked). If canned make sure you get no salt added in water.
• Hummus (any flavor)
• Greek yogurt
• Spicy mustard/whole grain mustard
• Romaine lettuce
• Tomato
• Carrots
• Celery
• Green onion
• Feta cheese
• Lemon juice

DIRECTIONS

1. For the Base: Romaine lettuce, tomato, carrots, celery, green onion, feta cheese
2. For the Tuna Salad: Mix a hard boiled egg, tuna, hummus, Greek yogurt, spicy mustard and lemon juice in a bowl. I just eye the amount of each ingredient, start off with a tablespoon of each and add more depending on your taste buds.
3. For the Dressing: I love topping this salad with lots of lemon juice, onion powder, garlic powder and pepper.

Vegetarian Quinoa Power Bowl

INGREDIENTS

Cooked Quinoa (in water)
Chickpeas
Black Beans
Canned Tuna in Water (No Salt Added)
Steamed Broccoli
Chopped Tomatoes
Finely Chopped Spring Mix
Juice of 1 Lemon
Any Seasoning


DIRECTIONS

1. Cook your quinoa: Rinse the quinoa, bring the water to a boil and add your washed quinoa [Per every 1 cup of dry quinoa, cook in 2 cups of water]. Cover and cook on medium heat for 15-20 minutes until the water is obsorbed and the quinoa is cooked. 
2. Cook your beans: Soak beans in water for 12 hours. Bring water to a boil and add beans, cover and cook on medium heat for 30-45 minutes depending on how long they were soaked [the longer they soak, the more water they absorb and cook faster]. You can also use canned beans to make this process go faster :)
3. Wash and chop the tomatoes, spring mix and broccoli. 
4. To a large bowl add quinoa, beans, tuna, tomatoes, spring mix and broccoli.
5. Add the juice of 1 lemon and any seasoning.

NOTES

• I love to make a big batch of this in the beginning of the week and enjoy a bowl every day for lunch. Right before eating, add the lemon juice and seasoning!
• I would recommend opening your fridge and your pantry and tossing in any vegetables, or protein you have handy. Experiment!
• You will find 42 grams of protein in just 1 serving!! 1 serving = 4 cups (as shown in the photo above).