Vegetable Stir-Fry With Zucchini Noodles

Serves 4

INGREDIENTS:

• 2-4 tablespoons olive oil or 1/4- 1/2 cup of vegetable broth
• 3 cloves chopped garlic
• 1 red onion, chopped
• 3-4  cups chopped broccoli, cherry tomatoes, green beans, asparagus, snow peas, chopped bok choy, carrots, cauliflower, red pepper, and/or mushrooms (Get creative here and add veggies that you like or have on hand.)
• 3 tablespoons grated fresh ginger
• One small can well-drained water chestnuts (optional)
• 1/4- 1/2 cup Tamari organic low-sodium soy sauce (you can use another brand, but this one is so tasty)
• Juice of 1/2 lemon (optional)
• 3 medium to large zucchini (for “noodles”)
• 1 finely sliced green onion and avocado to top for garnish
Note: for gluten free option, use Bragg’s liquid aminos or use a gluten free Tamari sauce . You can also do this with a tomato sauce like a “pasta” dish.

TO PREPARE:

In large skillet, heat about 2 tablespoons of the olive oil until just shimmering. If you choose not to use oil, add in approx. ¼ cup of vegetable broth.  Add garlic and red onion and cook 3-5 minutes, making sure it doesn’t burn.  

Add mixed veggies and cook over medium heat another 5 minutes, stirring occasionally and adding a little more oil (or broth) if needed and a few splashes of soy sauce. (Make sure to not “burn” or brown the veggies, you want them to stay a little crisp.)

Begin to move and mix the vegetables adding in a few more splashes of broth if needed. Continue cooking another 5 minutes stirring gently. Add in the remaining ginger.  Squeeze the lemon or lime over all ingredients.  Add sea salt and pepper to taste. 
(TIP: Be aware that the soy sauce can be salty, so taste before adding the salt.) 

FOR ZUCCHINI NOODLES:

Using a mandolin slicer with a julienne blade or a Spiralizer for spaghetti-like noodles.  Slice zucchini lengthwise into “Zoodles.” OR use a knife to cut it lengthwise into thin noodle-like strips.  Steam or sauté until tender, about 2-3 minutes. Take care not to overcook as these “noodles” give off a lot of liquid afterward. Drain gently.

These noodles are great as a substitute for pasta, raw in salads or other recipes.  Serve stir-fry over a bed of zucchini noodles and sprinkle with green onions. I even enjoy this cold the next day with added leftover veggies, tofu, tempeh etc.

Easy DIY Oat Bars

These easy Vegan, Gluten free, Oat Bars are made with just a handful of simple and wholesome ingredients, naturally gluten-free - no oil, no refined sugar, just 100% satisfying deliciousness.

Ingredients:

Dry Ingredients

• 1 cup rolled oats

•  1 cup oat flour

• 1 tsp cinnamon

•  1 tsp baking powder

•  ¼ tsp salt

Wet Ingredients

•     2 ripe bananas, chopped or mashed

•     ½ cup soy milk (can swap for other plant-based milk)

•      1-2 tbsp maple syrup

Optional add-ons

• ⅓ cup walnuts, chopped

•  5 dates, chopped

• ¼ cup coconut flakes

• 2 tbsp chia seeds

Instructions:

1.  Preheat oven to 350F Prepare your non-stick baking dish or line it with a piece of parchment paper so the bars are easier to lift out.

2.  If you quickly want to make your own oat flour, put 1.3 cups (or 120g) rolled oats in your blender or food processor and blend or pulse them. 

3.  In a large bowl, combine all of the dry ingredients. Your oats, flour, baking powder, cinnamon, and salt. Stir for a few seconds with a spoon. In a different bowl, mash or chop your ripe banana and mix in the soy milk and maple syrup with a fork, mixing thoroughly. 

4.  Now, pour the wet ingredients on top of the dry ones and combine well. You can add any nuts, seeds, or dried fruit here if you like.

5.  Put your mixture on to the parchment or baking dish, spreading it evenly. The bars should be 1-1.5 inches high. Finally, sprinkle the toppings of your choice on the oat mixture and bake for around 18-20 mins, until firm and lightly golden. The baking time depends on how thinly you spread your batter and how soft or crunchy you want them to be.

6.  Place dish on a cooling rack for 10 minutes, then slice into bars. You can store them in an airtight container for a couple days, or wrap them individually into parchment paper and freeze them in a container for up to 3 months.

Recipe by: Nutriciously

Protein Packed Salad

  A high protein packed meal that will be sure to keep you going for hours.

Ingredients

• 1 cup of well chopped ( massaged) raw curly kale

• ½ cup lightly steamed brussel sprouts ( sliced thin) or raw ( optional)

• ½- 1 cup of organic canned chickpeas

• 1 cup cooked quinoa ( Tricolor or regular )

• ½ cup of your favorite salad greens ( arugula, spring mix, romaine)

• ¼ cup of dried cranberries

• 2 Tbsp dressing of choice ( olive oil, lemon and salt id delicious)

Instructions

1. Mix in a medium-size bowl the kale, quinoa, greens, chickpeas and brussel sprouts. Toss with dressing.

2. Sprinkle the dried cranberries on top.

Enjoy!