Tag Archives: Meatless Monday

Meatless Monday – Red, White & Blue Smoothie

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On behalf on Tablespoons & Teaspoons, we want to wish everyone a Happy 4th of July!

Since it is a holiday and given that today is Monday, I came up with a quick, healthy, low calorie and gluten free patriotic concoction that will commemorate the continuous blending of America’s diversity on birth of America.

Red, White & Blue Smoothie

Total calories – 194 calories

Total cost at Stop & Shop at minimum with a $25 purchase in order to get the blueberries at the cheapest price – $5.55

RED 1/2 cup of sliced strawberries (approximately 24 calories) –$2.99/lb. Stop & Shop this week.  Health benefits of Strawberry consumption can be seen in a previous Meatless Monday Post.

WHITE 1 cup of unsweetened almond milk – 30 calories – Silk almond milk is on sale this week at Stop & Shop – 2 for $6.   Health benefits of almond milk consumption include: Low sugar, which provides an option for diabetics.  It also has no cholesterol and low sodium plus contains omega 3 fatty acids, which helps maintain blood pressure & a healthy heart.  One cup provides 10% more calcium than regular milk and more vitamin D, which helps strengthen bone and even lower the risk of Alzheimer’s Disease.  Almond milk also contains vitamin E, which is involved with maintaining healthy skin.  It also has vitamin B especially iron and riboflavin with helps build muscle.  It also has fiber and is lactose free, which helps aid digestion.  Other health benefits include boosting the immune system, preventing cancers, and improving vision.

BLUE 1 cup of blueberries – 85 calories – on sale for $0.97/pint with a $25 purchase at Stop & Shop this week.  Blueberries, similar to strawberries contain plenty of antioxidants, which prevents cancers, aging, degenerative disease and infections.  They also contain chlorogenic acid which lowers blood sugar levels & control blood-glucose levels in Type II diabetes.  Blueberries is also considered a brain food which helps boost memory and focus.  Research studies also show that blueberry consumption has lowered blood pressure and even reduce heart disease risk.

1/2 medium banana (sliced) – 55 calories – $0.49/lb at Stop & Shop.  Health benefits of banana consumption include replenishing energy.  It also contains soluble dietary fiber which reduces constipation by helping normal bowel movements.  Bananas also carry antioxidants such as lutein, zeaxantin, carotenes that helps reduce aging.  Vitamin B-6 (pyridoxine) helps with neuritis and anemia and reduces homocystine levels, which is a contributor to heart disease & stroke.  It also contains vitamin C, which develops resistance again infections.  But most importantly bananas are known for their rich source of potassium, which helps control heart rate & blood pressure.

Instruction: Combine and blend until smooth.

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HAPPY BIRTHDAY AMERICA!! Cheers to good healthy and more budget friendly meals.

Meatless Monday – 2 courses – 7 ingredients

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Happy Monday! Following my game plan posted yesterday, I created a two course meal that only requires a total of eight ingredients. These two dishes commemorate three monthly food observances:

National Egg Month
National Salad Month
National Strawberry Month

The first dish requires only two ingredients. It is gluten free and Paleo friendly.

Banana Pancakes
1 ripe banana = 110 calories = $0.49/lb. this week at Stop and Shop
2 eggs = 90 calories/egg

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Second dish requires five ingredients:
Strawberry Arugula Salad
1 cup arugula = 6 calories
6 strawberries sliced = 35 calories = $2.99 a package on sale this week at Stop & Shop
1/2 cup chopped walnuts, toasted = 350 calories
1 tablespoon spoon extra virgin olive oil = 120 calories
2 tablespoons balsamic vinegar = 30 calories

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Meatless Monday – Mung Bean Pudding

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Happy Monday, technically Tuesday.  Well, this week there is no game plan because, I had an accident working out and I am recovering from the aftermath.  Therefore, since this week is Songkran aka Thai New Year, I will dedicate this week to posting healthy Thai recipes and recent places I have eaten at.

Therefore, the first of two Thai recipes for the week is meatless for Meatless Monday.  This dish is a Thai dessert, which personally can be versatile and be served as a meal.  The meal can be made with two ingredients or up to four ingredients.  The star ingredient of the dish is Mung Bean, a popular ingredient in Asian cuisine and it is very nutritious and detoxifying.

Health Benefits of Mung Bean Consumption:

Contain high soluble fiber, which lowers cholesterol

Contain protease inhibitors, which block the copying and reproducing of tumor and cancer cells especially breast cancer

Contain isoflavones that regulate hormones, estrogen, in particular, which helps women with post-menopause.

Low glycemic making it diabetic friendly.

High in protein

Recently, an article was published at the BMC Complementary and Alternative Medicine suggesting the possibility that the extract of mung bean sprouts can serve as a potent antiviral property.  The extract’s potency can economically and effectively fight against the Respiratory Syncytial Virus (RSV) and Herpes Simplex virus −1 (HSV-1).

Tau Suan – Mung Bean Sweet Dessert/Pudding

This dish is very easy to make and it cost effective.  Total cost of the dish can range between $5-$10 at most Asian supermarkets.  This dish serves two people.

8 tablespoons of dried mung beans = 361 calories/2 servings

2 cups of water = 0 calories

4 tablespoons tapioca starch  = 84 calories/2 servings (optional)

4 tablespoons sugar =186 calories/2 servings (optional)

5 tablespoons coconut milk = 100 calories/2 servings (optional)

Ingredients
Final dish
  1. Boil beans in water for approximately 20 minutes.
  2. Mix tapioca starch with water, keep stirring so nothing sticks in the bottom of the pan.
  3. Add sugar (optional)
  4. Warm coconut milk but do not heat it all the way (optional).
  5. Pour warm coconut milk to the lentil dish (optional).

Personally I have made this dish several times, using three ingredients and performing only the first two steps because my father does not eat sweets.  Recently I have made this dish using all the ingredients listed to obtain the sweet and creamy texture.

Cheers to better health! Off to the next recipe.  Stay tuned.

Meatless Monday – Sauteed Watercress & Bok Choy

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Happy Monday!! I am starting off the week with another Meatless Monday recipe.  This recipe is right off the Sunday Game Plan list posted yesterday.

I was introduced to watercress and bok choy at a family style Chinese restaurant when I was a child.  The dish is usually served stir fried with garlic slices and oil.  Last weekend, I went to H Mart, which is Korean owned supermarket in Flushing, NY and saw that watercress and bok choy were on sale so I purchased two bunches of each.

Watercress (Nasturii herba) is considered one of the healing foods to consume.  Consumption of watercress can have the potential health benefits such as:

  • Serves as an anti-carcinogen.
  • Reverses DNA damage to white blood cells
  • Rich in Vitamin C, which fight off cancer and treat common colds
  • Calcium content helps maintain bone health
  • Rich in folate, which prevents birth defects, depression, stroke, cognitive decline
  • Rich in Vitamin A, which helps maintain ocular health found in beta carotene

Here is a three ingredient side dish, which is so easy to make ( <5 minutes):

Saute Watercress:

2 tablespoons of olive oil – 240 calories

2 tablespoons of minced garlic ~ 38 calories

2 bunches of watercress ~ 30 calories

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Bok Choy (Brassica campestris) aka white cabbage originated in China over 5000 years ago.  Consumption of Bok Choy has the following health benefits:

  • Rich in Vitamin C, which fight off cancer and treat common colds
  • Rich in Vitamin A, which helps maintain ocular health found in beta carotene
  • Contains fiber, which aids in digestion
  • Contains calcium and potassium with low sodium, which reduces blood pressure

Here is a three ingredient side dish, which is so easy to make in less than 10 minutes:

Saute Bok Choy:

1 tablespoon of olive oil – 120 calories

2 cloves sliced garlic  ~ 40 calories

3 heads of bok choy  ~ 330 calories

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Both vegetable dishes are low in calories and relatively healthy.  Stay tuned for the next post.

Meatless Monday – Roasted Brussels Sprouts

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It has been over a week since my last post and as promised I am starting the week with another Meatless Monday recipe with a child’s least favorite vegetable: Brussels Sprouts.  Actually I was first introduced to brussels sprouts a few years ago as a frozen vegetable by my dad who would serve it with butter sauce.  Then over the summer I went with a former colleague to La Dama, a Mexican restaurant in the Financial District in NYC where I had a roasted brussels sprouts side dish.  The sprouts were roasted and it had cheese and lime. It was delicious, but unfortunately, they no longer make this side dish.

Recently, I came across fresh Brussels sprouts on sale two weeks ago at my local supermarket and I decided to purchase a bag.  After researching an easy dish to make with these brussels sprouts, I came across a dish that was posted on Once Upon a Chef where the Brussels Sprouts were roasted and mixed with balsamic vinegar and honey.

After being culinary inspired, the world of Brussels sprouts were further explored.

Brussels Sprouts were initially discovered during the 16th century in Belgium.  But more importantly, this cruciferous vegetable has many health benefits:

  • Prevents cancer especially bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer and ovarian cancer.
  • Contains vitamin C, which protects cells from cancer and heart disease
  • Maintain healthy gums, teeth and skin
  • Helps with the immune system
  • Contains fiber, which regulates the digestive system, prevents constipation, lowers cholesterol levels and reduces heart disease and stroke.
  • Contains folate, which prevents birth defect development
  • Helps form and maintain DNA

Roasted Brussels Sprouts with Two Vinegars and Honey (inspired by Once Upon a Chef)

There are six ingredients for this dish and the star ingredient is the Brussels Sprouts:

  • 1 package (12 0z) brussels sprouts, halved, stems and ragged outer leaves removed*
  • 3 tablespoons extra virgin olive oil
  • 1/2 teaspoon freshly ground black pepper
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon Datu Putu
  • 1 teaspoon honey

Everything with the exception of the brussels sprouts were in my pantry.  The star ingredient was on sale at my local supermarket for $2.5o.

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Six ingredient dish preparation 

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Remove outer leaves and cut each piece in half.  Please the sprout onto a large bowl.  Preheat oven to 425 degrees Fahrenheit. 

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Place brussels sprouts.  Sprinkle the brussels sprouts with ground black pepper.  Add two tablespoons of olive oil.  Toss to combine.  

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Line baking pan with aluminum foil.  Spray the foiled pan with cooking spray.  Transfer brussels sprouts to a baking pan.  Spread sprouts evenly.  Roast in the oven for approximately twenty minutes.  Turn halfway for even browning.   

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Remove pan from the oven and let it cool.  

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Transfer brussels sprouts to a bowl.  Add 1 tablespoon of balsamic vinegar, 1 tablespoon of Datu putu sugar cane vinegar and 1 teaspoon honey.  Mix well to blend.  Serve. 

The total cost to make this meatless and health friendly dish is an investment of less than $20 and the Brussels sprouts only cost $2.50.  This dish usually serves 2-3 people, but the ingredients used can be applied to make other dishes such as Adobo and salads.

Meatless Monday – Rad Thai Salad

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It’s Leap Day and for the last several days I have been recovering from the class I took during Union Square Fest at Athleta.  That workout was so intense that I struggled walking up and down the stairs for several days.  Right after the workout, I decided to swing by Sweetgreen.20160224_204541 Sweetgreen uses all their ingredients grown from local and community farms so everything is fresh.  I decided to order the lowest calorie dish (375 calories) called the Rad Thai, derived from the Thai street dish Pad Thai.  This salad consists of organic arugula + organic mesclun, sprouts, carrots, shredded cabbage, spicy sunflower seeds, cucumbers, basil, citrus shrimp, and one round of spicy cashew dressing.  The salad was incredibly filling.  My favorite part of the salad was the citrus shrimp.  The total cost of this salad was $12.85 plus tax.  The price is reasonable given the ingredients used.  I would definitely return and try the Spicy Sabzi.

For those who do not have access to Sweetgreen or the organic ingredients, this salad can be made on a budget and it can serve more than one person.

Salad Blend – Arugula & Mesclun or any mixed salad = 2 for $5 at Stop & Shop

Sprouts – Chinese or Asian Supermarket usually sells for a decent price.

Shredded Carrots = 3 for $5 at Stop & Shop

Cabbage – usually the best sale is before St. Patrick’s Day at the price of either $0.19 and $0.29/lb. at Stop and Shop.  Red Cabbage is usually purchased at $0.99/lb. on sale at any supermarket.

Shrimp – $6.99/lb at Stop and Shop

Spicy Sunflower Seeds – convenience store e.g. CVS, 7-11, Duane Reade

Cucumbers – usually purchased $0.99/lb and below.

Basil – I usually purchase a fresh pack at an Asian supermarket (approx. $2.00/lb)

Citrus Marinade – orange juice, lemon juice, olive oil, sriracha

Spicy Creamy Cashew Dressing (Derived from “Redeeming the Table”) – Juice of 1 orange, Juice of 1 lime or lemon chopped raw cashews, garlic, sea salt, red chili flakes and Grinds of black pepper

I have not made this dish personally, but after researching the ingredients, now I want to make this dish.  It would be serve as a great and quick potluck dish too.

 

 

 

 

Meatless Monday/Traditional Tuesday – Vegetarian Cee Eiw

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Happy Presidents Day Weekend and Post-Valentine’s Day!! Welcome to the second Meatless Monday post and deciding to “knock two birds with one stone”, this post will discuss a traditional Thai dish that is usually made with stir fry wide noodles with soy sauce called Pad Cee Eiw.  In the attempt to create a vegetable stir fry dish using the ingredients from the Sunday Game Plan posted on SuperBowl weekend, I decided to make it my own.  This vegetarian stir fry consists of ingredients that I grew up eating with on my Filipino and Thai dishes.

Almost all Thai menus and noodle dishes in the US have misinterpreted the title of “Pad Cee Eiw”.  Pad Cee Eiw is a Thai noodle dish of Chinese origin and are relatively recent additions to the Thai culinary universe.  The dish is often made to accommodate Chinese clients and is considered a “street food” dish.

“Pad” in Thai means “stir fry” and “cee eiw” in Thai means “soy sauce”.

This is a very quick dish, but one important thing is to make sure that the wok is very hot.  Also, this dish can be gluten free if the sauces used does not contain gluten.

No Carb Pad Cee Eiw

Number of calories provided by My Fitness Pal

1 tbsp olive oil = 120 calories

2 tbsp chopped onions = 8 calories

3 cups (48 tablespoons) kale = 68 calories

1 cup spinach = 7 calories

1 cup broccoli rabe = 9 calories

1 tbsp Healthy Boy Black Soy Sauce = 40 calories

1 tbsp Kikkoman Less Sodium Soy Sauce = 10 calories

1 tbsp Datu Puti Native Vinegar (any vinegar will work) = 0 calories

1 jumbo egg, scrambled = 90 calories

Total cost of fresh ingredients: $5 (broccoli rabe, onions, spinach and kale) and the rest was on my pantry.

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Ingredients

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Add olive oil and stir fry chopped onions. Saute chopped onions for 2 minutes.

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Add chopped kale and spinach.  Saute until vegetables are wilted about 2 minutes.

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Add broccoli rabe and stir fry for another two minutes.

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Add soy sauce, black soy sauce and vinegar.  Stir and let the mixture boil until the sauce starts to thicken.

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Push vegetable and soy sauce mixture to the side and spray empty space with cooking spray.  Add egg and stir to scramble.

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Combine eggs with the vegetables.

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Transfer to the plate and serve.

 

 

Meatless Monday – National Potato Lover’s Day

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Happy National Potato Lover’s Day! As Chinese New Year officially begins, let’s start off the year right by focusing on the goal of Tablespoons and Teaspoons!

As previously mentioned in the Sunday Game Plan and commemoration of National Potato Lover’s Day, let’s begin the first Meatless Monday post with a recipe that was made from a previous Sunday Game Plan, which has been addicting.  The awesome part of this dish is it consists of only five (5) ingredients, all of which have health benefits.  But today we will focus on Yam and its history and health benefits.

Sweet Potato is one of the oldest vegetables that originated in Central America and Peru at around 750 B.C. It became widespread when Christopher Columbus brought back the crop to Europe.  Sweet potato is sometimes referred to as yams despite their physical differences for marketing purposes by Louisiana farmers.

In addition, coincidentally it’s African American History Month, George Washington Carver demonstrated how the sweet potato is useful economically and nutritionally.

Health Benefits of Sweet Potato Consumption

  • High source of Vitamin A – helps with fertility, lactation, vision, slows age related degeneration
  • Beta-carotine – may help reduce prostate and colon cancer, maintain healthy immune system
  • Contains antioxidants, which can have an anti-inflammatory effect
  • Regulates blood sugar
  • Contains batatins and batatosides, which are anti-bacterial and anti-fungal properties
  • Contains vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids
  • High fiber – prevent constipation & help with the digestive tract
  • Low glycemic index

Here’s the first Meatless Monday Recipe – Total Cost: Less than $10, 4/5 items can be part of the pantry and used for other recipes:

Roasted Sweet Potatoes with Honey and Cinnamon (adapted from Tyler Florence’s recipe)

1 sweet potato = 103 calories

1 tablespoon olive oil = 120 calories

2 teaspoons cinnamon = 12 calories

2 tablespoons honey = 129 calories

Black pepper

 

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Peel and slice sweet potato.  

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Preheat oven at 375 degrees.  Line baking sheet with aluminum foil.  In a mixing bowl, combine all ingredients until seasoned.  Lay seasoned sweet potato slices in a single layer on the foiled baking sheet. 

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Roast potatoes in the oven for 30 minutes and remove potatoes from the oven.  Serve.