Category: Vegetarian Recipes

Sweet Potato and Kale Fritters

sweet potato & kale fritters recipe

Today I have a meatless Monday recipe that can be enjoyed for breakfast, lunch or dinner. Sweet and savory sweet potato and kale fritters are a super healthy alternative to traditional potato pancakes or hash browns. They are easy to whip up and fun for kids to help mix together and a fun way to involve them in healthy cooking.

Print
Sweet Potato and Kale Fritters

Ingredients

  • 1 large sweet potatoes, peeled
  • 2 c kale, stems removed
  • 2 eggs, lightly beaten
  • 2 scallions, finely chopped
  • 1 tbsp garlic, minced
  • 2 tbsp dill, finely chopped
  • 1/4 c almond meal or bread crumbs
  • Sea salt and black pepper to taste
  • 2 tbsp olive oil

Instructions

  1. Begin by grating sweet potato.
  2. Finely chop kale leaves.
  3. Combine kale, sweet potato, and herbs in a large bowl. Toss with almond meal or bread crumbs. Season with salt and pepper.
  4. Heat a flat top or pan. Add olive oil.
  5. Add in beaten eggs and stir.
  6. Using a 1/2 cup measuring cup, scoop mixture and place onto heated pan pressing down lightly with bottom of scoop.
  7. Cook 3 minutes, carefully flip and cook 4 more minutes. While fritters cook, use a spatula to form them into circles and press down.
  8. Serve while hot.
https://freshandfit.org/sweet-potato-and-kale-fritters/

Frozen Yogurt Superfood Bars

Frozen yogurt superfood bars recipe

The weekend is finally here. This is a time where many people fall off their healthy eating plan, let down their hair, and indulge (that’s totally okay by the way). But in case you want a sweet treat to have on hand that won’t totally leave you feeling regretful come monday, these frozen yogurt superfood bars. Tangy, creamy Greek yogurt and fresh strawberries sit on top of a crust with hidden superfoods; chia seeds, flaxseeds, and walnuts.  This recipe isn’t overly sweet and would actually make a really nice breakfast bar in the summertime due to it being chilled, high in protein, and providing ample healthy fats to keep you full.

Print
Frozen Yogurt Superfood Bars

Ingredients

  • 2 c pitted dates
  • 2 c unsweetened shredded coconut
  • 1 c ground flax seed
  • 1 c walnut halves
  • 2 tbsp chia seeds
  • 2 tbsp honey
  • 2 tbsp water
  • FOR TOPPING
  • 2 c Greek yogurt
  • 2 tbsp honey
  • 1 tsp vanilla extract
  • 3 c strawberries, thinly sliced

Instructions

  1. Line a 9x13, baking sheet with parchment paper.
  2. Combine dates, coconut, and walnuts in a food processor. Pulse until a grainy texture forms throughout.
  3. In a large bowl, combine date mixture, flaxseed and chia. Mix well.
  4. Add honey and water. Stir once more.
  5. Pour mixture into pan and press down using a spatula or fingers.
  6. Set into freezer while making topping.
  7. For topping, stir together honey, vanilla and Greek yogurt.
  8. Pour on top of base and smooth with a spatula. Arrange strawberry slices on top. Freeze for 2 hours. If freezing longer, allow to thaw 30 minutes at room temperature before slicing.
  9. Slice with sharp knife into 2x4 inch slices.
  10. Bars can be frozen or stored in the refrigerator
https://freshandfit.org/frozen-yogurt-superfood-bars/

Springtime Pea and Parmesan Fettuccine

Pea and Parmesan Fettuccine

Most of the recipes I develop are on the lighter side. Today I am sharing a springtime pea and parmesan fettuccine recipe that is hearty and filling, but not too heavy. The sauce is light and creamy. We are also incorporating fresh herbs and edible flowers whose flavors resemble chive or scallion; perfect for this savory dish, while their color is a vibrant gorgeous purple that will pop on your table. This is a lovely dish fit for spring evenings.

Print
Springtime Pea and Parmesan Fettuccine

Yield: 6 servings

Ingredients

  • 1 lb fettuccine pasta
  • 4 tbsp olive oil
  • 1 tbsp grass-fed butter
  • 4 basil leaves
  • 1 tbsp chives or allium flowers , minced
  • 1 tbsp garlic, minced
  • 1 c peas
  • 1/2 c Parmesan cheese + 1/4 c for topping.
  • 1/3 c white wine
  • 1/3 c whole milk
  • 1 egg, beaten
  • 1/2 c Parsley, chopped

Instructions

  1. Begin by cooking pasta according to package.
  2. While pasta cooks, melt butter and olive oil over medium heat in a large pan. Add garlic and cook 2 minutes.
  3. Add peas and basil. Cook 3 minutes.
  4. Whisk in white wine and milk. Heat for 5 minutes to cook off alcohol. Turn heat off.
  5. Once pasta is cooked, strain and add to sauce immediately.
  6. Quickly stir in egg to coat pasta. Stir in Parmesan and stir once more.
  7. Serve with extra parmesan cheese, chives/allium and parsley on top.
https://freshandfit.org/springtime-pea-and-parmesan-fettuccine/

P&P fettuccine

Quinoa, Lentil, and Farro Nourish Bowl

nourish bowl recipe

Lately I have dramatically increased my vegetable intake. I am already a huge fan of of the produce department, but when my boyfriend is away for work I do not buy meat and eat mostly vegetarian. One of my favorite things to eat is a huge nourish bowl. I will often make one after a workout or for lunch. It is basically a salad with a spectrum of ingredients ranging from seeds and roasted vegetables to dried fruit and grains. You can absolutely add meat or protein of your choice. The one I am sharing with you today is a vegetarian nourish bowl, but grilled chicken would be a wonderful addition. Simply take a look in your refrigerator or pantry and get creative!

Print
Quinoa, Lentil, and Farro Nourish Bowl

Yield: serves 1-2 people

Ingredients

  • 2 c kale, chopped
  • 1 cup cherry tomatoes, cut into 1/4s
  • 1/3 c cooked quinoa
  • 1/3 c cooked lentils
  • 1/3 c cooked farro
  • 1/2 c sweet potato, cubed
  • 1/2 c carrots, sliced thinly
  • 1/3 c hummus
  • juice of one lemon
  • 1/4 c fresh dill, chopped
  • 1 tsp garlic, minced
  • 4 tbsp olive oil, divided
  • 1 tbsp balsamic vinegar
  • sea salt and black pepper to taste

Instructions

  1. Preheat oven to 400. Toss carrots and sweet potatoes in 2 tbsp olive oil and balsamic vinegar. Spread onto a parchment paper lined baking sheet. bake 20 minutes.
  2. In the meantime cook farro, quinoa, and lentils according to package directions.
  3. Assemble kale, tomatoes, and hummus in a large bowl. When sweet potatoes and carrots are cooked add to bowl along with farro, quinoa and lentils.
  4. Whisk together remaining olive oil, lemon juice, dill, and garlic. Pour over bowl. Season with salt and pepper.
https://freshandfit.org/quinoa-lentil-and-farro-nourish-bowl/