All tagged Paprika

Easiest Vegan Chili

Easiest Vegan Chili

Chelsea Gloeckner
Blog

Easiest Vegan Chili is so easy and quick, you can make it on a weekday in 30 minutes!  It requires 5-8 minutes of hands on dicing or stirring, but the rest of the cooking time is leaving the chili to simmer.  Leftovers are wonderful, so this Vegan Chili also makes a nutritious meal prep recipe for lunches or dinners.  Store it in the fridge in an airtight container for 4 days.

Serves: 4-6

Prep time: 5 minutes

Cooking time: 25 minutes

What (your ingredients):

2 tablespoons olive oil

1 yellow onion, diced

½ teaspoon salt

2 cloves garlic, minced

1 tablespoon chili powder

1 teaspoon cumin

½ teaspoon paprika

1 tablespoon tomato paste

24-oz. can diced tomatoes

2 15-oz. cans black beans, drained and rinsed

1 15-oz. can white beans, drained and rinsed

1 cup water

How (your directions):

Heat olive oil over medium heat in a large Dutch oven.

Add yellow onion and salt, and cook until translucent, about 2 minutes.  Add the garlic and sauté for 30 seconds.

Add chili powder, cumin, paprika, and tomato paste.  Sauté for 1 minute.

Add black beans, white beans, and water.  Bring to a low boil, then cover, reduce heat to low, and simmer for 20 minutes.

Serve immediately with your favorite chili toppings!

Why (the science):  Beans are an excellent source of protein and fiber to keep you full and satisfied, while garlic and onion have antibacterial and antimicrobial properties to boost your immune system.

Sweet Potato Nests

Sweet Potato Nests

Chelsea Gloeckner
Blog

Sweet Potato Nests are one of the easiest breakfasts, and you only need a few ingredients to bring this veggie-packed meal together!  Protein and fiber keep you feeling energized and satisfied.  These Sweet Potato Nests would make a great dinner if short on time.

Serves: 1

Prep time: 5 minutes

Cooking time: 7 minutes

What (your ingredients):

1 small sweet potato

1 egg

1 teaspoon olive oil

Pinch of: salt, garlic powder, paprika, and red pepper flakes

2 handfuls of fresh spinach

How (your directions):

Fill a large pot halfway with water and bring to a boil.  Once water is boiling, add egg and set timer for 6.5-7 minutes.  Tip: Soft-boiled eggs last 2 days in the refrigerator, so make a few extra eggs and store in the fridge in an airtight container.

Prepare a large bowl filled with cold water and ice, then set aside.

Meanwhile, using a food processor, grate the small sweet potato.

Heat frying pan over medium-high heat with the teaspoon of olive oil.  Add grated sweet potato (about 2 cups) to the oil, along with a pinch of salt, garlic powder, paprika, and red pepper flakes.

Stir grated sweet potato consistently for about 5 minutes.  Tip: If any grated sweet potato sticks to the pan, add a few tablespoons of water.

Once the egg has finished cooking, add immediately to ice water and allow to cool.  Peel the cooled egg.

To serve, add spinach to a plate and top with grated sweet potato.  Place peel egg in the center of the sweet potato “nest.”  Drizzle with olive oil and sprinkle with salt and pepper, if desired.

Enjoy immediately!

Why (the science):  Most of a potato’s fiber is found in the skin!  Keep the skin on the sweet potato when grating to keep you fuller, longer.

Cauliflower Chickpea Curry

Cauliflower Chickpea Curry

Chelsea Gloeckner

When I think curry, I think anti-inflammatory, filling, comforting, scrumptious- and you’ll love this Cauliflower Chickpea version for all of those reasons.  Don’t be afraid of the list of ingredients, because you probably have most of them in your pantry already.  I like reserving a few spoonsful of the coconut cream from the top of the can of coconut milk, then dolloping on top of the hot curry and brown rice.  Or even better, a drizzle of protein-packed tahini adds creaminess and richness.  Yum!

Serves: 6

Prep time: 15 minutes

Cooking time: 40 minutes

What (your ingredients):

1 tablespoon olive oil

½ red onion, diced finely

¼ teaspoon salt

Pinch of pepper

3 cloves garlic, minced or sliced finely

1 teaspoon coconut oil

1 tablespoon curry powder

1 teaspoon turmeric

1 teaspoon paprika

1-2 dashes cayenne pepper (optional)

1 tablespoon tomato paste

1 yellow pepper, diced

1 head of cauliflower, chopped or sliced into small florets

1 cup vegetable broth

1 28-oz can diced tomatoes (San Marzano is best!)

1 15-oz can chickpeas, drained and rinsed

1 15-oz can full fat coconut milk

How (your directions):

In a large Dutch oven or large Wok, heat olive oil over medium heat.  Add diced red onion, salt, and pepper, sautéing for about 3 minutes, until translucent. 

Add garlic and sauté for 30 seconds.  Push onion and garlic mixture to one side of the Dutch oven or Wok, then add the coconut oil to the pan to melt.  Add curry, turmeric, paprika, and cayenne pepper (optional) to the oil to release the fragrance of the spices and toast slightly. 

Add tomato paste, yellow pepper, cauliflower, broth, diced tomatoes, chickpeas, and coconut milk (reserving a little coconut cream if desired for serving) and stir to combine.

Simmer on medium-low heat for 30-40 minutes.

Serve with brown rice and a drizzle of tahini.  Salt and pepper to taste and enjoy hot!

Why (the science):  Curcumin from turmeric may help prevent cognitive decline!  Check out this guide to boosting brain health here: https://onmilwaukee.com/living/articles/milwaukeean-brain-health.html

Crunchy Curry Salad with Farro

Crunchy Curry Salad with Farro

Chelsea Gloeckner
Blog

Crunchy Curry Salad with Farro is filling salad, heart enough to be a meal on its own, but light and crunchy and crisp.  Refreshing for a hot, summer day!

Serves: 4-6

Prep time: 5 minutes

Cooking time: 20 minutes

What (your ingredients):

½ cup farro

¼ teaspoon curry powder

¼ teaspoon cumin

¼ teaspoon paprika

Juice of 1 lime

Juice of 1 lemon

1 head of kale

5-7 radishes

½ large seedless cucumber

1 orange bell pepper

1 shallot

How (your directions):

Heat 5 cups of water in a large pot with 2 teaspoons salt.  Once boiling, add the farro and cook for 20 minutes.

Meanwhile, to a large bowl, add curry powder, cumin, paprika, lime juice, and lemon juice.  Stir to combine.

Finely chop kale and add to the bowl with spices.  Massage 2 minutes to soften kale.

Dice radishes, cucumber, and bell pepper and add to kale. 

Mince 1 shallot and add to kale salad.

Once farro is cooked, drain farro, then add to kale salad.  Mix to combine.

Enjoy immediately or store in refrigerator for the next day’s lunch or dinner!

Why (the science):  Spices have anti-inflammatory powers, so combine spices to flavor your meals in replace of adding salt.  If the salad needs salt, add a pinch, but you won’t need a lot with the flavors of curry and cumin 😊 

Pasta Primavera

Pasta Primavera

Chelsea Gloeckner
Blog

Pasta Primavera is a smart dish to encourage more vegetable intake, without feeling like you’re eating a bunch of vegetables😉 It’s a scrumptious sauce with lots and lots of fresh veggies, and I encourage you to use whatever you may have on hand.  Lentil pasta and cannellini beans up the protein significantly.  I serve this Pasta Primavera over fresh zucchini noodles to add even more vegetables and bulk to my pasta portion.

Serves: 4-6

Prep time: 10 minutes

Cooking time: 10 minutes

What (your ingredients):

1 tablespoon olive oil

1 red onion, finely diced

1 orange bell pepper, diced

1 head broccolette, diced

¼ teaspoon Italian seasoning

Pinch of paprika

Pinch of salt

2 handfuls kale, chopped

1 15-oz. can cannellini beans, drained and rinsed

1 jar marinara sauce (I used a rich tomato sauce with Barolo wine)

12 oz. lentil Sedanini pasta (or any short pasta shape)

3 zucchini, spiralized

How (your directions):

In a large skillet, heat olive oil over medium heat.  Add red onion, bell pepper, broccolette, Italian seasoning, paprika, and salt.  Stir and sauté for 5 minutes.

Add chopped kale and sauté for 2 minutes.

Stir in cannellini beans and marinara sauce.  Heat through while pasta cooks, about 5-6 minutes.

Drain pasta and add to primavera sauce.

In each pasta bowl, place several curls of spiralized zucchini.  Ladle pasta and primavera sauce over fresh zucchini noodles.

Enjoy!

Why (the science):  Lentil pasta is high in protein (13 grams protein per serving!) which makes it a nutritious way to enjoy pasta and reach satiety sooner than you would with a white pasta.

 

Vegan Mac and Cheese

Vegan Mac and Cheese

Chelsea Gloeckner
Blog

I grew up eating my Mom’s homemade mac and cheese, which had all the flavors and fat that comfort food typically has and is one of my favorite recipes (hello butter and cheddar!).  On a whim, I decided to make vegan mac and cheese inspired by fellow healthy food bloggers, and it knocked my socks off!  I tweaked a few recipes to make this stellar version-all the flavor of traditional mac and cheese, but without the saturated fat and dairy.  The “cheese” is gooey, creamy, and honestly tastes like cheddar cheese.  Skeptical?  Try it and taste for yourself

Why (the science):  Nutritional yeast is the key component to making vegan food brilliantly taste cheesy and is packed with vitamin B12, a vitamin found mostly in animal food.  B12 is required for metabolism and DNA synthesis, so nutritional yeast is a powerful food that all vegans should have in their back pocket