Tag Archives: cooking

Quinoa Mirepoix

A traditional mirepoix is comprised of carrots, onion, and celery…my QUINOA MIREPOIX substitutes garlic for celery! This simple change highlights the carrots in the dish.

Quinoa is a complete protein that is naturally gluten free and high in fiber. Quinoa will keep you satisfied for a long time. It is an idea work-day lunch that can carry you over to your post work yoga class or gym workout! The Beauty of quinoa is that it is versatile! This is just one example of a meal that you can make from this ancient grain.

Quinoa can be found in most stores in either the gluten free section or near where specialty rices are found. If you cannot find it in your local store, Bob’s Red Mill sells (Organic Quinoa Grain and Organic Red Quinoa Grain) direct from their website.

Any quinoa works for this recipe. I tend to purchase quinoa and add it to a jar. Each time I purchase a new variety I mix the jar to create a quinoa variety mix. This adds great color to your meal! After all, we do eat with our eyes first! I try to make my food look good, so my eyes convince my palette how wonderful the food is!

STEP 1: Start by making quinoa

The ratio is 1 part quinoa to 2 parts liquid. I use vegetable broth (reduced salt) but you can use chicken broth, beef broth, or water.

Bring to a boil.

Cover.

Stir from time to time.

Cooking time will be 15-30 minutes depending on temperature of your stove and quantity you make.

You can STOP HERE if you wish. The quinoa can be stored in an airtight container until you wish to use.

If you wish to fix a dish immediately:

Dice 1/2 of an onion, 4-6 garlic cloves (depending on size), and 2 cups of diced carrots. Add to a pan with 2 TBSP Olive Oil.

Sautee till the onion turns translucent then add 1 cup of broth.

Satuee until carrots soften and almost all broth is reduced.

Add 2 cups of quinoa back into the pan. Stir until all liquid is absorbed.

Serve in a bowl with a spoon (you do not want to miss out on any quinoa and a fork definitely does not get the small grain as well). Garnish with tarragon and add cashews or peanuts (unsalted) if you wish additional crunch and protein.

Cook Time: Less than 1 hour

Options:

Serve as a side dish to a salad or a sandwich. Dice in pieces of chicken or pork

Sautuee tofu and serve on top of the Quinoa Mirepoix. Serve on a bed of spinach.

BIO:

My name is Rene’ MacVay and I am an E-RYT 200 (RYT 500 should be done in 2015). During the day I teach high school English, Speech, and AP Art History and in the afternoons and evenings I teach yoga, pilates, and personal train. My hobbies include reading and cooking. I love reading as I either gain knowledge or am transported to another time and place! I love cooking for the artistry and the creativity it allows me to express. Follow my cooking adventures on my blog, http://healthyrecipevariations.blogspot.com/

Amaranth Fruit and Nut Cereal

Amaranth is a complete protein. It is a YogaLean way to start your day. You can customize the flavor profile so that you can make this dish day after day and it does not have to be the same. The nutritious grain comes from a fast growing plant related to beets, chard, spinach, and quinoa.

Texture is important to many people. This cereal can be made dry or have a liquid/runny content depending on the amount of liquid used. The consistency this recipe produces can be related to tapioca or cream of wheat.

Enjoy this Gluten Free Breakfast and find other Gluten Free recipes at Healthy Recipe Variations.

Base Ingredients (Serves 2)
1 Cup Amaranth (I use Bob’s Red Mill)
2 Cups Water (or milk of your choice)

1/ 2 Cup Almond Milk
1 TBSP Flavoring (I suggest Vanilla, Almond, Maple, or Cinnamon)

NOTE: I started with some pre-cooked Amaranth. The recipe calls for 3 cups of water to 1 cup of Amaranth. I used 3 cups of water to partially cook 2 cups of Amaranth. This technique allows me to use the amaranth in a variety of recipes throughout the week, and cuts down on preparation time when I wish to make the additional meals. I used 2 cups of partially hydrated amaranth and added 1 cup of almond milk to a pot. I added 1 TBSP ALMOND flavoring and cooked until the almond milk was almost absorbed. Then I added 1 cup of fresh dates stirring until all liquid is absorbed.

It was suggested I try Almond Flavoring when cooking with figs…I fell in love when I took that suggestion!

Fruit and Nut Options: (Seasonal Fruits are More Flavorful)

Figs, Bananas, Almond Flavoring, and Walnuts

Berries and Vanilla

Dates and Cinnamon

Dried fruits and nuts w/ flavoring of your choice

Stone fruit, vanilla, and pecans

Mango, coconut, and coconut flavoring

Pumpkin, pumpkin pie spice, and walnuts or pecans

Instructions:

Combine the ingredients (minus the fruit and nuts) in a pot.

Bring to a boil then reduce heat to a simmer. Stir from time to time.

When liquid is almost absorbed, add the fruit and nut combination of your choice and stir until the liquid is absorbed.

Cooking time: 30 minutes if amaranth is dry, 15 minutes if partially cooked.

Tofu Simple Sandwich

June 10, 2015 – Rene MacVay, Food Blogger | Healthy Recipe Variations

I was looking for a quick and healthy meal to have post workout. I had about an hour to eat and get ready for an appointment so I worked with what I had. I looked in my refrigerator and found the following items already cooked:

Roasted bell peppers
Roasted red onion
Roasted garlic

I also knew I had available:

parmesan cheese and gluten free hamburger buns
extra firm tofu as well as gluten free deli turkey … so decided to go with the tofu
a head of cauliflower and some low sodium vegetable broth

Therefore, in less than 30 minutes I had dinner on the table. If nothing was prepared, this would have taken an hour.

Directions:

Chop the cauliflower stem and leaves into small pieces. Add the stalks and flowers to a pan with 1/2 cup low salt vegetable broth. Cover and let it simmer. (Check your pan from time to time…add some more broth if broth is almost gone and cauliflower is not at your desired texture. I prefer it to have a bit of a crunch. OPTION: dice a clove of garlic and add to the pan for flavor.
Drain the tofu by wrapping it in a kitchen towel and putting it between two dinner plates with a BOOK on top. How long to you drain the tofu? That is a personal choice. You can omit this step or drain it for up to an hour. After the tofu drains, if you decide to drain it (I prefer my tofu dry so I drain it as long as I can), cut the tofu block in half length and width wise…creating 4 evenly sized pieces.
Sautee the tofu in a pan with toasted sesame oil and some black pepper.

NOTE: If you wish to add another step and a few minutes to your meal…marinate the tofu in Gluten Free Teriyaki Sauce or Sriracha Sauce. Adding the sauce TO the tofu means you will not need to add the sauce to the sandwich.

Defrost (if necessary) and toast the buns (adding a small amount of parmesan cheese) while the tofu and cauliflower cook. I started the buns with about 5 minutes to go. I warmed up the left over roasted items at the same time.
The sandwich was great open faced…with stacked vegetables on the bottom and thick tofu wedge on top. (I added gluten free teriyaki sauce on my toasted buns to add flavor. You could add a gluten free sauce of your choice.) A smaller sandwich would have thinner slices of tofu. The crunchy outer shell of the tofu, the softer interior, the vegetables melting in your mouth, and the bread to absorb the flavors was a delight after a long day.
I served with a side of roasted vegetables with rosemary (already cooked).

Variations:

OMIT vegetables and add lettuce, spinach, or arugula (or include them as well)
Substitute a chicken breast or gluten free deli turkey meat for the tofu
Omit cheese if you are trying to avoid dairy
Omit bun and use butter lettuce or another green as your mock bun

Enjoy this fast and simple YogaLean meal. Be active and eat healthy to be the best you that you can be. Enjoy this recipe and other gluten free recipes at Healthy Recipe Variations Blog.

Salsa Style Blackbean Pasta

June 1, 2015 – Rene MacVay, Food Blogger | Healthy Recipe Variations

Since I had to become gluten free I have reduced my pasta intake quite a bit. Pasta used to be a great go to for me, as it was a quick meal to fix and great leftovers to take to work the following day. A few Gluten Free pastas have come along that are organic, non-GMO, high in fiber, and cook without getting soggy. I can enjoy pasta again!

Tolerant Black Bean Pasta is a great addition to my pantry as it has great texture and flavor. I was looking for something to make for a quick evening dinner and decided to us up a few ingredients I had from my recent trip to the farmer’s market. I had a little of each ingredient, so pasta was the perfect way to marry the flavors and use the fresh ingredients.

This recipe takes less than a half hour from opening the refrigerator to finishing clean up. Enjoy a healthy meal…or put it in an airtight container and take it with you for a great lunch. Enjoy as a meal on its own or a side dish with a sandwich or salad.

Base Ingredients:

1 ear of corn … corn cut off the cob (yields about 2 cups)

½ Red Onion

½ Red Bell Pepper

1 Tomato (I used vine ripe)

Basil (for garnish)

Pasta – 1 Cup Tolerant Black Bean Rotini

Olive Oil

2 TBSP Butter (unsalted)

¼ Cup Vegetable Broth

Variations in keeping with Salsa theme:

 Add a few cloves of crushed Garlic

 Substitute Shallots for Red Onion

 Add a Hot pepper like a Jalapeño, Serrano, or Habanero depending on your personal interest in HEAT

 Add a cup of diced Mango if you wish a bit of sweet flavor

Instructions:

1. Cut the corn off the cob

2. Use a mandolin to cut the pepper and onion into small slices (or dice small with a knife)

3. Sautee all three ingredients in a pan with 2 tbsp butter and ¼ cup vegetable broth

4. Once onions are translucent turn off heat.

5. Add 3 cups of water to a pot and bring to a boil. Add 1 cup of Tolerant Black

Bean Rotini. Stir from time-to-time. Drain after 5 minutes…reserving ¼ cup of the pasta water.

6. While pasta is cooking dice the tomato.

7. Add pasta water, diced tomato, and pasta to pan with the sautéed vegetables.

8. Cook until water evaporates.

9. Transfer to a plate, bowl, or airtight container. Sprinkle with Olive Oil and/or Basil to garnish.

Enjoy this YogaLean meal and other Gluten Free Recipes on Healthy Recipe Variations.

Sunburst Pasta

Tolerant Red Lentil Pasta has a bit of a peppery flavor when eaten on its own. When I use it in a recipe I look to find flavors that enhance the pasta’s natural flavors. This dish uses sundried tomatoes for a sweet flavor, chickpeas for a meaty texture, onions and garlic as aromatics, and mushrooms for a chewy texture. This creates not only a tasty and satisfying meal that can be a side dish or a main dish depending on the portion you make.

Base Ingredients (Serves 2):

1 Cup Tolerant Red Lentil Pasta (uncooked)

1 Cup Diced Sundried Tomatoes

½ Yellow Onion or Sweet Vidalia Onion

4-6 Cloves of Garlic depending on size

1 Cup Diced Mushrooms of Choice (I used button)

4 TBSP Oil – I use Olive Oil for this dish

1/3 Cup Vegetable Broth – I prefer to use low sodium

Variations:

Substitute 2 Shallots for Onion and Garlic

Instructions:

1. Dice onions and garlic and place in a pan with the oil. Satuee in oil

until translucent.

2. Add diced sundried tomatoes, mushrooms, and broth to pan and

sautee until broth is almost absorbed.

3. Bring 4 cups of water to a running boil. Add 1 cup of Tolerant Red

Lentil Pasta. Cook for 5 minutes. Stir from time to time and reduce

heat as needed so the water does not boil over.

4. Reserve 1/3 cup pasta water and add to the pan with the vegetables.

5. Drain Pasta and add to the pan with the vegetables.

6. Cook until liquid is absorbed.

Serve or place in an airtight container and pack for lunch!

Sprinkle with ground black pepper.

Option: Grate parmesan over the pasta.

Enjoy this low calorie, high fiber Yoga Lean meal; a satisfying meal to keep you fueled as you lead an active lifestyle.

Broccoli Greens Tofu Stir Fry

Not only do I love to eat light and healthy foods, but I also do not like to waste food. When I had an opportunity to try broccoli and cauliflower greens I was elated! This was an opportunity to experience two vegetables I love in an entirely new way. I have used the greens as a side dish on their own and have enjoyed using them in stir-fry dishes also. The great thing about a stir-fry is that it is a way to use of vegetables that you have in the refrigerator. You do not need to have a large portion of any one vegetable to make a successful stir-fry. Each time you make a stir-fry you can use a different sauce as well. It can be an ever-changing recipe. Of course, when you find a combination you like, you may want to make it time and time again!

1 package EXTRA FIRM TOFU (Azumaya brand is Non-GMO and Gluten Free)

1/2 a box of Thai Kitchen Stir-Fry Rice Noodles or 2 Cups cooked rice

Vegetables (aim for 4 -6 cups uncooked):

5 Large Broccoli Stems/Leaves

5 Large Cauliflower Stems/Leaves

4-6 Garlic Cloves (depending on size)

I used 1 cup Tessemae’s Lemon Chesapeake All Natural Dressing/Marinade/Dip

1/2 Cup Vegetable Broth (Unsalted is preferable).

1. Decide if you wish noodles or rice. If you wish rice, start the rice cooking as step one. If you want noodles, wait till the vegetables and tofu are done. Cooking rice is 2 cups of liquid per 1 cup of dry rice. Cook a single batch if you are not interested in leftovers, double (or more) the recipe if you wish leftovers.

2. For crispier TOFU (omit this step if you are not looking for crispy), drain the package and allow some water to be removed. I place the tofu block in a kitchen towel and place it between two dinner plates for about 1 hour. This step can be done the night before, while you are at work, or skipped entirely.

3. Wash and chop the vegetables you are using. Try to make the vegetables into even sized so they cook at the same rate. With the greens and stems, I do put thestems in the pan a few minutes before the “leafy section”.

4. In a sautee pan place 2 TBSP Toasted Sesame Oil and the vegetables. Add the marinade and broth. Cook on medium heat. Stir from time to time. If you need additional liquid to soften the vegetables, add ¼ cup of water at a time.

5. After the vegetables have started, cut the tofu and place in a second sauté pan with 2 TBSP Toasted Sesame Oil. Sprinkle pepper on the tofu if you wish the additional flavor. Cook on medium heat and rotate the tofu periodically so all sides brown and form a bit of a crust.

6. When vegetables and tofu are done, turn the burners off and let rest for a few minutes. If you are making noodles, bring a pot of water to a boil. Once a running boil is attained, break the noodles in half and cook for 5 minutes. Reduce heat to medium and stir once or twice. Drain noodles.

On your plate put a bed of noodles or rice then add the vegetables. The tofu can be sprinkled on top or arranged in a pattern for a finished presentation.

Enjoy and savor the flavors!

Option: Sprinkle nuts or sesame seeds over the top.

Read more Gluten Free recipes at Healthy Recipe Variations Blog. Enjoy being YogaLean as you enjoy an active lifestyle and make healthy eating choices.

Grown Up Macaroni and Cheese

Many of us had macaroni and cheese in some form, homemade or prepared, when we were children. As adults, we look to recreate that comfort food with a bit of sophistication. There are many variations to this tried-and-true comfort food!

The star of the show in this dish is Tolerant Organic Black Been Rotini; a Gluten Free pasta that adds flavor and fiber to every meal.

Base Ingredients:

2 Cups Tolerant Black Bean Rotini
2 Cups Cheese (I used 1 1/2 cups Cheddar blend and ½ cup Italian blend)
½ Cup Milk (I used Almond Milk)
1 TBSP Butter (I always use unsalted)
1 TBSP Gluten Free Quinoa Flour (Any Gluten Free flour will work)
2 TBSP Chipotle Seasoning (this is mild…use a real Chipotle Pepper in addition to the dry seasoning or double seasoning if you wish more spice)
1 ½ cups thinly sliced vegetables (I used Red Bell Peppers and Red Onions sliced on a mandolin)
4 TBSP Gluten Free Panko Bread Crumbs

Other Variations:

For a thinner sauce, add more milk
Add 1 diced tomato
Substitute Shallot for Onion
Add Diced Garlic (2-4 cloves depending on your spice preference and size of cloves)
Substitute Broccoli and/or Cauliflower for the vegetables and substitute Paprika for Chipotle seasoning
Add meat such as Gluten Free Sausage or Canadian Bacon

Instructions:

Use a mandolin to cut the vegetables into small strips…or use a knife and cut the vegetables into small pieces. Place in a pan with a TBSP of olive oil and sautee until onions are translucent. (Reserve some vegetable for garnish if you prefer.)
Add 1 TBSP butter and 1 TBSP Gluten Free Quinoa Flour into the pan and melt it. Stir to combine the flour with the melted butter and vegetables. Remove from the heat.
On another burner, bring water to a boil in a pot and, once boiled, add 2 cups Tolerant Organic Black Bean Rotini. Cook the pasta 5 minutes then strain.
Add the vegetable and cheese pan back to the stove on low heat, add the pasta and seasoning, and stir to combine.
Serve…garnish with extra vegetables and panko breadcrumbs if you wish a little crunch.

This can be a main dish or side dish. Make a salad or vegetable to accompany the main dish or sandwich to accompany the side dish.

Read more Gluten Free Recipes with options to customize on Healthy Recipe Variations.