Category Archives: organic

Tex-Mex Soup Bowl

Tex-Mex Soup Bowl

  • Servings: 2-4
  • Time: 30 mins
  • Difficulty: easy
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This is an easy, quick dish that can be used as a hearty soup for 2 people or a dip serving about 4 people. I usually make a vegan cheese sauce from another website (Brand New Vegan). When I make this cheese sauce, I freeze about half of it to use at a later date. Feel free to use 2 oz of shredded cheese instead.


Ingredients

  • 3 oz sliced kale (stripped from the stalk, then sliced)
  • 1 cup black beans (if using canned, make sure to rinse)
  • 4-6 oz diced tomato (any variety)
  • 3 oz chopped scallions
  • 1/2 cup salsa
  • 2/3 cup frozen sweet yellow corn
  • 2 cups of vegetable broth or reconstituted bouillon
  • 1 cup vegan cheese sauce of choice* (optional)

Directions

  1. Place all ingredients in a 2 1/2 quart pot.
  2. Heat on high, covered, until boiling, (about 5 minutes).
  3. Uncover, decrease heat to medium and continue to heat for 10-15 minutes until broth has reduced.
  4. Serve alone, with guacamole, chipotle “cream” or any other accompaniment.

For the Love of Pesto!

Walnut Pesto

  • Time: 15 mins
  • Difficulty: easy
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It has been too long since I posted, so I thought with summer gardens and farmer's markets in full swing I would take advantage. Basil growing all over the place? Pesto time!


  • For those with walnut allergies, feel free to substitute with parmesan cheese.

Ingredients

  • 2 cups basil leaves, rinsed and allowed to dry (if you have a salad spinner, use it)
  • 1 tbsp garlic (about 4-6 cloves) or more (I use closer to 1/4 cup because, well, I love garlic)
  • 3/4 cup walnuts
  • 1 cup shallots
  • 1 tbsp Italian Seasoning
  • 1 tsp red pepper flakes
  • 1-2 tsp salt
  • 1/2 cup extra virgin olive oil

Directions

  1. Place all ingredients in a food processor or blender.
  2. Blend until finely chopped.
  3. Drizzle in olive oil until combined.
  4. Marinate for at least 2 hours before using.

Thai Coconut Curry with Zucchini Noodles

Thai Coconut Curry with Zucchini Noodles

  • Servings: 1
  • Time: 30 mins
  • Difficulty: easy
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When I buy zucchinis, I buy 4-5 at a time and use my “spiralizer” to make them into noodles. I usually use several cups immediately and pack the remainder into freezer safe containers, about 2-3 cups each. This recipe uses 1 container of my frozen zucchini spaghetti combined with whole wheat fettuccini. Serves 2. This recipe can totally be multiplied to make more servings.




Ingredients

  • 2 oz dry whole wheat fettuccini noodles
  • 3 cups of spiraled zucchini
  • 1/2 cup water
  • 1/2 cup thinly sliced carrots
  • 2 oz shallots, chopped
  • 3 oz sliced baby bella mushrooms
  • 1/2 cup white beans
  • 1 tbsp red curry paste
  • 1/2 cup coconut milk
  • 1 ounce chopped scallions (optional)
  • Prepared peanut sauce (optional)

Directions


1. Cook pasta according to manufacturer’s directions. If your zucchini is frozen like mine, you can use the boiling water to thaw quickly before putting in the pasta.
2. In another pot (4 quart minimum) or large sauté pan, combine the water, carrots, shallots, mushrooms, and beans. Heat on medium for 10-15 minutes until vegetables have soften.
3. Toss in the curry paste and coconut milk stirring until combined and heat for another 5 minutes.
Toss in pasta and serve immediately topped with scallions and peanut sauce (if using).

Tex Mex Pasta

Tex Mex Pasta

  • Servings: 1
  • Time: 25 min
  • Difficulty: easy
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This recipe serves 1, however it can easily be multiplied or split into multiple portions if you are using it as a side dish.

Ingredients

  • 2 oz whole wheat penne
  • 1/2 cup of vegetable broth
  • 2 oz shallots, chopped
  • 3 oz chopped baby bella mushrooms
  • 3 oz frozen (or fresh) kale
  • 1/2 cup black beans (canned), rinsed
  • 1/2 cup frozen corn kernels
  • 1/2 cup “cheese” sauce (I am a fan of the Happy Herbivore version, vegan or diary based (1oz of shredded cheese of choice if using dairy based)
  • 1/4 cup salsa verde
  • 1/4 tsp chipotle chile flakes (optional)
  • 100 calorie pack of guacamole (optional), served on the side

Directions

  1. Cook penne according to package directions.
  2. Heat 1/2 cup of vegetable broth in a separate pot until boiling.
  3. Add shallots, mushrooms and kale and simmer for 5 minutes until mushrooms soften and kale is cooked through.
  4. Add beans, corn, cheese sauce, and chipotle chile flakes. Stir until completely combined.
  5. Add cooked pasta.
  6. Stir and serve immediately.

Whole Wheat Orzo with Kale, Chickpeas and Tomato “Cream” Soup

Whole Wheat Orzo with Kale, Chickpeas and Tomato Cream Soup

  • Servings: 4-6
  • Time: 30 mins
  • Difficulty: easy
  • Print

The vegetables don't need to be chopped finely or perfectly, most will go in the blender anyway. Feel free to pass this along


Optional: My family enjoys this meal with sausage instead of the chickpeas. I just prepare the sausage in the toaster oven to bake while I make the soup and orzo. You could also opt to use any leftover over protein you may have in the refrigerator like tofu, beef, or chicken. I serve all the ingredients separately and let everyone make their own bowls with as much or as little as they would like.

Ingredients

  • 16oz package of whole wheat orzo (I use Delallo Organic but feel free to use any other small shaped whole wheat pasta)
  • 4 tbsp of Earth Balance Butter (however feel free to use regular butter or other butter substitute, ah, heck olive oil will do)
  • 2 Celery Stalks, scrubbed and roughly chopped
  • 1 small onion or 1/2 of a large onion roughly chopped
  • 2 cloves of garlic, smashed
  • 2-4 tbsp dried basil or 1/2 cup fresh basil (depends on how much basil you like, I go all in)
  • 2 cups of vegetable broth (chicken broth will do)
  • 2 cans of whole or crushed tomatoes (28 oz each can)
  • 8 oz of vegan cream cheese (feel free to use regular cream cheese)
  • 1-2 cans of chickpeas, rinsed
  • 1 bunch of kale, rinsed and roughly chopped
  • Salt and Pepper to taste

Directions

  1. Cook the whole wheat orzo according to package directions while you make the tomato cream.
  2. Melt the Earth Balance Butter over medium heat.
  3. Add the celery, onions and garlic and saute for approximately 5-6 minutes (add the salt and pepper here).
  4. Add the basil and broth.
  5. Once the mixture comes to a boil, add the canned tomatoes and cream cheese.
  6. Puree the mixture with a food processor or blender (in batches) until smooth. You can also use an immersion blender, however remember it may have a chunkier consistency.
  7. Return to the stove and reheat on medium setting. Once the soup boils, add the kale and continue to heat until the kale wilts.
  8. To serve, plate approximately 3/4 cup of the cooked whole wheat orzo, 1/2 cup chickpeas and top with 1-2 cups of the tomato cream (add as much or as little as you would like).

Recovery Meal

Recovery Beverage. Copyright Nutrition Map 2012
Recovery Beverage. Copyright Nutrition Map 2012

My favorite recovery meal after any workout even before I started running?

Homemade Smoothie

  • Frozen mixed berries (heavy on the blueberries): 140 grams
  • Frozen mango chunks: 140 grams
  • Ground flax seeds (24 grams)
  • Unsweetened or vanilla flavored almond (1 cup or 240ml)
  • Water to submerge ingredients (amount will vary

Combine all ingredients in a blender and enjoy!

Mango Avocado Salad

Mango Avocado Salad

  • Servings: 8 cups
  • Time: 20-30 mins
  • Difficulty: easy
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It is that time of year again. Time for summer salads. Share often! I love making this recipe for parties because of all the bright and vibrant colors. It incorporates many of my favorite fruits and vegetables. It makes about 8 cups of dip. I usually save one cup to enjoy throughout the week. For example top 1/4 cup over a Veggie burger, have 1/4 cup over 1 slice wheat toast for breakfast or a snack, enjoy as a side dish, garnish over fish tacos, or use as a dip with tortilla chips, wheat crackers, rice chips, or a crusty sliced whole-wheat baguette.



Let me know if you make it at home.
Enjoy!

Ingredients

  • 2 mangos, cut into cubes
  • 2 Haas avocados (if using organic Haas avocados you will need 4), cubed
  • 1 medium sized red onion, chopped
  • 1 pint grape tomatoes, cut in half
  • 6 cloves of garlic, smashed and finely chopped
  • Juice of 2 limes (approximately 1/4 cup)
  • Cilantro (1/2 cup packed), finely chopped
  • 2 tbsp olive oil
  • Salt (1/4 – 1/2 tsp maximum) and pepper to taste

Directions

  1. Combine all ingredients in a large bowl and refrigerate for 2 hours prior to serving (however can be served immediately).
  2. Serve with sturdy tortilla chips, wheat crackers, crusty bread or toast.

Happy Earth Day!

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Copyright NutritionMap 2012

Happy Earth Day! Do you know the best way to protect the planet? Eat more plants!

Today is a cold and rainy day in New Jersey, however yesterday we spent the bulk of the afternoon clearing the yard of leaves for the compost pile. This will be the year my garden is bountiful!

How are you spending Earth Day?

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The Skinny Pancake: Montpelier, Vermont

After a day of leaning how cheese and ice cream are made, we headed over to The Skinny Pancake in Montpelier for lunch.  Funny thing is, this place used to be an ice cream shop when I was in graduate school.  Thank goodness for hotel pools and gyms.

My wonderful lunch at skinny pancake (aka a crepe).

Copyright Nutrition Map 2012

What happens to unruly children.

Copyright Nutrition Map 2012