Get Natured: Lunch

, by Allison

My favorite fall muffins + protein for school lunches and snacks

Yesterday morning, just before the sun came up, we had a mini storm. It was just a little rain. Just a little thunder and lightening. Just enough to make everything smell fresh for just a little while. I knew it wouldn't last and I knew that it would still be 90+ degrees later on, but I was still tempted to put on a fuzzy sweater.

For now, the forecast remains steady at 90-something degrees for days. As always, though, I am a little sad to see summer go. Not the heat so much as the feeling of freedom and the way that the open agenda urges us to spend more time playing instead of have-to-ing. Fall, though, is cozy and spiced, roasted and stewed, served in a bowl. I am ready to indulge in that (and wear my new, perfectly navy blue, wrappy sweater) too!

This was my first grader's third week of school and packing his lunch has been a little bit of a challenge, though not in the way that I expected. I know there are tons of resources out there to show me how to create virtual habitats with animals made from veggies or little love notes that can be slipped in between containers. My issue is simpler than that. My son has 15 minutes or less to eat his entire lunch before his class is sent out to play. He is more likely to dawdle and daydream than to focus and eat quickly.

Muffins are one of my favorite vehicles for all kinds of nutritious things. I make them low in sugar and add protein to make them extra filling (and to get more calories into a small package for my kids). I also add fruits or even veggies and use whole grain flours in the mix. Here are my favorite muffins for fall with some notes on adding protein to help make them a good choice for lunch boxes and snacks!

1. Kid-tested pumpkin muffins (click through for recipe)

2. Cranberry tangerine muffins (click through for recipe)

3. Pumpkin cranberry "scuffins" (click through for recipe)

4. Spiced maple muffins (click through for recipe)

Notes on protein: Two of these recipes call for protein powder. You can replace 1/4 cup of flour in the other recipes with protein powder, if you wish. I like Sun Warrior "natural" flavor but you can use your powder of choice. If you prefer not to use protein powders, you can increase the protein content of these muffins by placing the wet ingredients in a blender and adding 1/4 to 1/2 cup of raw almonds and blending until smooth before adding to the dry ingredients. If you choose not to use protein powder in the recipes that call for it, replace the powder with flour in the same amount.

Check out the Get Natured recipes page for more muffins!

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, by Allison

Dinner

Quick and easy veggie rice bowl

2 comments

, by Allison

Dinner

Spicy noodle soup and a giveaway!

13 comments

, by Allison

Crockpot

Butternut squash (or pumpkin) chili

I have been having stomach and other issues related to the acid in some foods lately. One of the worst triggers for me has been cooked tomatoes, so I temporarily took a break from them and a few other things to get my stomach back on track. I was actually planning to add tomatoes to this chili but completely forgot and, you know what? We didn't miss them. It turned out great anyway!

My recipe calls for the chili to be simmered on the stove, but it could easily be cooked in a crockpot (slow cooker) instead.

If you're feeling especially festive and Octobery, you could use pumpkin in place of the butternut squash.

Butternut Squash Chili

Olive oil
1 small butternut squash, peeled* and finely chopped (a food processor makes finely chopping the squash quick and easy!)
1 large onion, chopped
1 red, yellow, or orange bell pepper, chopped
1 cup celery, chopped
1 cup carrots, chopped
2 cloves of garlic, minced
1 medium zucchini or yellow squash, chopped
1 cup chopped or sliced mushrooms
1 tbsp chili powder
1 1/2 tsp ground cumin
2 cups cooked beans (black, white, kidney, pinto, or a mix. I cooked black and white dry beans, but you can used canned to make this quick.)
4 cups reduced-sodium vegetable broth
1-3 cups of water, if needed to reach desired thickness
3 tbsp lime juice
Salt and pepper to taste

*Tip: To peel the squash, cut the bottom off so that it will stand up without tipping then peel it with a vegetable peeler.

If you are using dry beans, soak them overnight then thoroughly cook them before adding them to the chili. Tips for improving the digestibility of beans can be found here.
Heat 2-3 tablespoons of olive oil over medium heat in a large soup pot or Dutch oven. Add the squash, onions, bell peppers, celery, carrots, garlic, zucchini, and mushrooms. Saute until veggies begin to get tender, 10-15 minutes. If you plan to use a crockpot, saute the veggies in a skillet then add them with the ingredients in the steps below to the crockpot.
Add chili powder, cumin, beans, and broth (and water if you need to thin the chili). Bring to a boil then reduce heat to a simmer and cook, partially covered, until veggies are very tender. Add lime juice and season with salt and pepper.

This chili makes a hearty meal when served over a grain like brown rice, quinoa, farro, bulgar, barley, etc.

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, by Allison

Dinner

Savory, sweet, and smoky veggie burger

I know, I know a veggie burger recipe on a vegetarian blog...boring, right? No! I'll admit that I don't really care for most commercial veggie burgers. Many of them have a paragraph of ingredients and only a few brands actually taste decent to me. I definitely prefer a homemade burger, especially if it is made with nuts. (Incidentally, if you find yourself anywhere near Fair Oaks, Ca you must try the nut burger at the Sunflower Drive-In- it is legendary and fantastical!)

Awhile back I had a veggie burger at another local restaurant (The Counter) that was really unique and delicious. The patty itself was great but I also loved that they gave me the option to have it served over salad greens instead of a bun. I was on a mission to recreate this burger at home and I think I did pretty well! The dried cranberries make these seem extra perfect for fall. Yum.

Savory, Sweet, and Smoky Veggie Burgers ala "The Counter"
Makes about 6-8 patties

Olive oil
3/4 cup red onion, chopped
1/2 cup mushrooms, chopped
1/3 cup red bell pepper, chopped
2 cloves garlic
1/4 cup carrots, chopped
1 cup finely chopped spinach
1/3 cup corn
1/4 tsp chili powder (I like red New Mexico chili powder)
1/2 tsp onion powder
1 tsp smoked paprika
1/2 tsp pepper
1/4 tsp sea salt
2 cups cooked brown rice
1 cup black beans
1 cup bread crumbs
1/2 cup finely chopped walnuts
1/4 cup dried cranberries

Preheat oven to 300ºF (149ºC). Heat about 1 tablespoon of olive oil in a skillet. Put the onions, mushrooms, bell peppers, garlic, and carrots in a food processor and pulse until finely chopped.
Saute the veggie mixture for a few minutes (until beginning to soften). Add spinach, corn, chili powder, paprika, pepper, and salt and cook for a few more minutes. Remove from heat and set aside.
Lightly toss the bread crumbs with a little olive oil. Spread the bread crumbs and walnuts on a baking sheet covered with parchment paper in a thin layer. Bake until they begin to brown (about 10 minutes).
Put the brown rice in the food processor and process until it is beginning to clump together. Add the beans and process to chop them.
In a large bowl, combine the veggies, rice and beans, bread crumbs and walnuts, and cranberries. Form into patties and fry in a lightly oiled skillet until browned on both sides (flip once). Serve in a whole grain bun with avocado or on top of salad greens with your favorite dressing.

My favorite restaurant veggie burgers in the Sacramento area:

Sunflower Drive-In "Nut Burger"
Tower Cafe "Earth Burger"
The Counter veggie burger

4 comments

, by Allison

Dinner

Bulgar taco salad with cilantro lime dressing

8 comments

, by Allison

Dinner

Running fuel: Protein-rich tofu salad sandwiches

I have been doing a lot of running lately! I am running about four times a week and gradually ramping up the milage because I am training for a half marathon (13.1 miles) that I will run in October. Along with more miles, I am also increasing the amount of protein that I am eating to support the extra work that my muscles are doing.

Today I ran six miles then had a smoothie made with dates, raw cacao, bananas, raw protein powder, spinach, chia seeds, ice, and water to recover and refuel. By lunchtime, though, I was super hungry again and I was craving a savory and hearty sandwich. I came up with this tofu salad and it met this craving perfectly!

These sandwiches are simple and oh so good! I don't use a lot of tofu and I actually hesitate to call these "tofu salad" sandwiches because tofu is such a stereotypical vegetarian food and it sometimes scares people away. Don't be scared- these are yummy!

Tofu Salad Sandwiches
Serves about 2

1/2 block firm tofu (not silken), cut into very small squares
Olive oil
Seasoning of choice*
1-2 tsp nutritional yeast
1 tbsp tamari or soy sauce
2-3 tbsp vegan mayonnaise (I love grapeseed oil Vegenaise)
1 stalk of celery, finely chopped
1 green onion, finely chopped

Heat about 2 tsp of olive oil in a skillet over medium heat. Add the tofu and saute until it is golden brown. Add the seasonings of choice*, saute for another minute or two. Reduce heat to low and add the nutritional yeast and tamari or soy sauce. Cook for about a minute or until soy sauce has been absorbed. Remove from heat and let cool.
In a small bowl, combine celery, green onion, vegan mayonnaise, and cooled tofu. Serve on toasted bread with a few leaves of lettuce and any other desired toppings.

*Seasoning of choice: I used Trader Joe's 21 Seasoning Salute. You could also use Spike, Herbamare, Mrs. Dash, or your own combo of seasonings. (The Trader Joe's mix contains: onion, black pepper, celery seed, cayenne pepper, parsley, basil, marjoram, bay leaf, oregano, thyme, savory, rosemary, cumin, mustard, coriander, garlic, carrot, orange peel, tomato granules, lemon juice powder, oil of lemon, citric acid).

For more of my thoughts on fueling for exercise, see my post on My Layered Approach to Fueling for Exercise!

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, by Allison

Lunch

Picnic food recipe roundup

I realize that it has been a little while since I posted a recipe. It isn't that I'm holding out on you guys! It is simply that I'm in somewhat of an uninspired patch with food at the moment. I'm spending my mental cycles on clearing out my chattery brain by means of nature hikes and yoga instead of daydreaming about cookie dough and sun-dried tomatoes (separately, of course). I've been eating simply, getting take-out, and still working on using up what I have in the pantry when I can.

That being said, though, some thoughts of take-along foods have been swirling around in my head because I have been day-tripping and picnic-ing as often as possible lately. We brought a picnic lunch along for our Big Tree hike and, just today, I packed yet another for a day trip to Donner Lake in Truckee, CA.

Usually a picnic for us includes a rather uninspired combo of PB&J sandwiches, sliced apples, cookies, and snack bars. I am totally crushing on the idea of picnic foods in jars, though, and that has me thinking about some more exciting portable foods. Here are some of my favorite ideas (not all of these are vegan, however they can be vegan-ized):

Sliced apples or pears with nut butter dips (using variations of this recipe from OSG)
Apple chips (here or here)
Nut or seed butter protein balls (here or here)
Homemade fruit rolls, here
A "vegan-ized" sandwich, here
Dreena Burton's Super-Charge Me! cookies, here or my breakfast cookies (a breakfast picnic, by the way, sounds like fun!), here
Homemade soft pretzels (this recipe looks like a good start- I would make a few tweaks) with vegan cheese sauce (something like this or this or this)
Homemade potato chips with avocado ranch dip, here
Homemade crackers (here or here) with my roasted red pepper dip, here
Anything baked in a jar: pie, cobbler, oatmeal...
Gilled sweet potato salad (minus the feta), here
Any kind of grain salad would be good too- like this or this or this or this
Any of these high protein salads from OSG

*Book recommendation: Speaking of the great outdoors and packing food along for a hike, I just finished reading A Walk in the Woods by Bill Bryson. I loved this book. LOVED it! Bill Bryson is absolutely laugh-out-loud hilarious and this book is now one of my all-time favorites!

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, by Allison

Breakfast

Travel food

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, by Allison

Dinner

Spicy noodles with asparagus and broccoli

It really feels like spring this week. It is in the 70s here (80s tomorrow!). The kids are playing in the backyard without shirts or shoes. The birds are happily tweeting away in the freshly-greened trees. There is a breeze blowing that softly reminds me that winter still has a tiny hold, but the air smells like summer. While I should be gathering laundry and dusting tables, I feel more inclined to sit and soak up the sun. "The dishes can wait," says the slacker in me, "go get your Kindle!"

I have been keeping a close eye on the roadside strawberry stands near my house. They should be open really soon and I can't wait! It is also the beginning of asparagus season. I've been known to eat an entire pound of asparagus myself. It is just that good.

I usually roast it in the oven with a little olive oil and sea salt.

Last night, though, I was ravenous when I got home from triathlon training. Instead of asparagus alone, I wanted something more substantial. These spicy noodles come together really quickly and the recipe makes a ton so you'll have leftovers for another night or for lunches throughout the week. This dish is intended to be eaten cold, like a salad, but it would be fine warm as well.

Spicy Noodles With Asparagus and Broccoli

~15 ounces of soba noodles or whole wheat pasta*
2 cups chopped fresh broccoli
1 bunch of asparagus, cut in bite-sized pieces
1 cup shredded carrots
2 tbsp toasted sesame seeds (lightly toast them in a dry skillet or buy toasted seeds)
1/2 cup green onions, chopped
1/4 low sodium soy sauce*
1 tbsp chili garlic sauce (or other hot sauce or chili flakes, adjust amount based on desired spice level)
1 tbsp rice vinegar
1 tbsp toasted sesame oil
2 tsp aji-mirin (rice wine), optional

Cook the noodles according to the package directions. In the last minute of cooking, add the broccoli and asparagus to the pot. When finished cooking, drain and rinse with cool water to stop the cooking and rinse away the starch that makes the noodles stick together.
In a large bowl, toss the noodle mixture with the carrots, sesame seeds, and green onions.
Make the sauce by whisking together the soy sauce, chili garlic sauce, rice vinegar, sesame oil, and aji-mirin. Pour the sauce over the noodles and toss well. Serve at room temperature or chilled.

*Gluten free: This dish can be made gluten free by substituting rice or other gluten free noodles and using a gluten free tamari (soy sauce). If using full-sodium soy sauce, reduce the amount by 1/4 to 1/2 (down to 2-3 tablespoons).

7 comments

, by Allison

Dinner

Hearty and warming cabbage soup

1 comments

, by Allison

Miso soup with soba noodles

My favorite fall muffins + protein for school lunches and snacks

Quick and easy veggie rice bowl

Spicy noodle soup and a giveaway!

Butternut squash (or pumpkin) chili

Savory, sweet, and smoky veggie burger

Bulgar taco salad with cilantro lime dressing

Running fuel: Protein-rich tofu salad sandwiches

Picnic food recipe roundup

Travel food

Spicy noodles with asparagus and broccoli

Hearty and warming cabbage soup

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