Meal Planning Monday

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Here’s what I have on the menu for this week:

I’m not that big a fan of tofu, but those enchilada wraps from HH are just fabulous, not to mention super easy and quick to make!

The Southwest Quinoa bowls look very similar to the One-pan Mexican Quinoa I make all the time, but since I was already planning on another recipe from Ari’s site, I figured I’ll give this one a go too.

And Brandi’s (the Vegan 8) recipes never fail :)

Spicy Baked Falafel Burgers

As promised, I’m skipping Wordless Wednesday this week so I can share this yummy recipe :)

Note: These picture are terrible. Please don’t let them deter you from trying this recipe. They came out fantastic!

Spicy Baked Falafel “Burgers”

Served on a whole wheat sandwich thin with sliced tomato, onion and hummus. With a side of pretzel thins.

Served on a whole wheat sandwich thin with sliced tomato, onion and hummus. With a side of pretzel thins.

Ingredients:

  • 2 Tbsp minced garlic
  • 1 Tbsp Tahini
  • 2 (15oz) cans of chickpeas, drained and rinsed
  • handful of cilantro
  • 1 medium onion, chopped
  • 4 Tbsp chickpea flour
  • 2 Tbsp lemon juice
  • 1 Tbsp Liquid Smoke
  • 1 Tbsp Sriracha
  • 1 tsp Chipotle (or any hot/spicy) chili powder
  • 2 tsp cumin
  • 2 tsp coriander

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Directions:

  1. Preheat oven to 400* F and line a baking sheet with parchment paper
  2. Put all ingredients in food processor and blend/pulse until well combined
  3. Transfer to a large mixing bowl, then form into 6-8 patties.
  4. Bake for 15 minutes, then flip gently and bake for another 10-15 minutes.
  5. Serve with your choice of bun/wrap and toppings/condiments.
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Served in a wrap with spinach, tomato, hummus, and extra Sriracha

 

Note: I made 6 burgers but they are so huge that next time I think I’ll make 8 instead.

Here’s the nutritional info per burger if you make 6: 218 calories, 3g fat, 39.5g carbs (7.8g fiber, 1.2g sugar) and 8.9g protein

And per burger if you make 8: 163.5 calories, 2.3g fat, 29.6g carbs (5.8g fiber, .9g sugar) and 6.7g protein

Meatless Monday: Mexican no-Meat Loaf

Before I get to the recipe, here’s my usual weekly run summary thingamabob for last week :)

run summary feb 23-28 2015

I’m still super proud of my 30+ miles in only 5 days!


Okay, onto the yumminess! This recipe is an adaptation of the Black Bean Loaf from One Green Planet. I kept the beans and oats the same, but changed the rest of it around.

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  • 2 cans black beans, drained and rinsed
  • 1.5 cups old fashioned oats
  • 1 Tbsp minced garlic
  • 1 bunch (6-8) scallions, chopped (both white and green parts)
  • 1 large jar fire-roasted red peppers, drained and chopped (2 peppers)
  • 2 Tbsp lime juice
  • 1 tsp Liquid Smoke
  • 2 tsp ground cumin
  • 1 tsp Hot Mexican chili powder
  • 1 Tbsp (low sodium) soy sauce
  • 1/2 cup salsa (I used Frontera Tomatillo)
  • cilantro for garnish (optional)

Directions:

  1. Preheat oven to 350 Fahrenheit
  2. In a large mixing bowl, mash the beans with the cumin and lime juice, then add the oats, garlic, scallions, peppers, Liquid Smoke, soy sauce, chili powder, and half of the salsa. Mix it all together.
  3. Pour into 1 large or 2 small loaf pans (use parchment paper or non-stick cooking spray), top with the other half of the salsa, and bake for about 40 minutes.

I portioned this into 6 servings with the following nutritional info, per serving: 242 calories, 2g fat, 44g carbs (12g fiber, 4g sugar), and 13g protein.

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This was delicious and will definitely be added to the weekly rotation! Hope you enjoy :)

Vegan Taco Bake

Trust me, this tastes much better than it looks :)

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Served with fresh salsa, guacamole and Red Hot Blue chips. PLEASE ignore my finger. I know I desperately need to get my nails done!

Vegan Taco Bake 

  • 1 large red onion, chopped
  • 1 bunch (about 6) scallions, chopped (remove bulb, use both white and green parts)
  • 1 jalapeno pepper, seeded and chopped
  • 2 poblano peppers, seeded and chopped
  • 1 Tbsp minced garlic
  • 1 package Lightlife Smart Ground (Mexican-style)
  • 1 Tbsp taco seasoning (or 1 tsp cumin + 1 tsp coriander + 1 tsp chili powder)
  • 1 (4oz) can chopped ripe olives
  • 1 cup vegetable broth
  • 1 cup corn grits (Polenta), prepared (see below)
  • Chopped cilantro to garnish (optional)
 
Instructions:
  1. Preheat oven to 375* Fahrenheit
  2. Spray a large frying pan with PAM (or whatever cooking spray) or a splash of veggie broth and put on high heat. Saute the onion, scallions, garlic, peppers, and garlic until they start to brown.
  3. Add the ground “beef,” taco seasoning, broth, and olives.
  4. Stir to combine, then reduce heat to low and let simmer while making the polenta:
  5. Bring 3 cups water (and a pinch of salt) to a boil. Once boiling, slowly pour in the corn grits, stirring constantly. Reduce heat to medium-low and continuously stir/whisk for about 5 -10 minutes, until it thickens up.
  6. Add the polenta to the “beef” mixture and stir it all together.
  7. Pour into a (PAM/cooking spray- sprayed) 9×13 casserole dish, garnish with cilantro, and bake for about 30 minutes.
  8. Serve!

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Note: I originally cut this into 8 servings but they seemed a little small, so after re-portioning I ended up with 7 servings. My suggestion is if you’re eating this as a meal by itself, to make 6 servings. If you are going to add stuff (salsa, guacamole, wrap/chips, salad, etc) or want smaller portions, go with 8. Either way, it’s pretty healthy and low-fat :)

Here’s the nutrition info (per serving) with 7 servings: 188 calories, 1.2g fat, 33.6g carbs (4g fiber, 2g sugar) and 12g protein.

New Recipe: Southwestern Quinoa and Black Bean Casserole, and I made my Running Goal!

Before I get to the recipe, I wanted to share that I made my running goal for the month! 100.56 miles to be exact. I ran twice yesterday so I wouldn’t have such a long run today. Breaking the 13.1 miles apart like that definitely helped!

I ran 3.7 miles at lunch yesterday (in the Newton Fates): a 5 minute warm up, then 3 repeats of 3×3 hills, followed by a 10 minute tempo run and a quick cool down. After I got home and took Lucy for her walk, I jumped on my treadmill and did another 3.5 miles (in the Saucony Fastwitch 6s): 3 minute warm-up followed by 1:2 (run:jog) intervals. Then today I ran 7.01 miles (Brooks PureFlow 2s) doing 1:30/2:00 (run/jog) intervals.

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I’m feeling pretty good about my running, and starting to gain a little confidence about marathon training beginning (in 9 days!!). I’m also looking forward to slowing back down for my longer runs. I’m perfectly happy running anywhere from 9 – 12 minute miles at any given time ;)


Today’s recipe is a deliciously spicy “Beans, Greens, and Grains” (thanks Matt for that label!) healthy concoction.

Southwestern Quinoa and Black Bean Casserole

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Ingredients:

  • 1 Tbsp Olive Oil (or use non-stick cooking spray or a splash of veggie broth) for sauteing
  • 1 Red Onion, chopped
  • 1 heaping Tbsp minced garlic
  • 1 Jalapeno pepper, diced
  • 1 Poblano pepper, diced
  • 1 cup Vegetable broth
  • 1 can (15-oz) black beans – drained, rinsed, mashed
  • 1 cup dry quinoa (I use pre-rinsed)
  • 1 can (15-oz) Fire-roasted diced tomatoes (not drained)
  • 1 Tbsp (Hot Mexican) chili powder
  • 1 Tbsp Cumin
  • 1/2 tsp Cayenne pepper
  • 2 Tbsp Nutritional Yeast (optional)
  • 1 bunch scallions (approx 6), chopped – both white and green parts
  • 1 can (4-oz) sliced black olives, chopped
  • handful of fresh cilantro, chopped
  • 1 tsp Smoked Paprika

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Directions:

  1. Preheat oven to 350* Fahrenheit
  2. Saute the onions, garlic, jalapeno and poblano pepper for about 5 minutes until starts browning
  3. Add the broth, beans, quinoa, tomatoes, cumin, chili powder, and cayenne pepper. Give a good stir.
  4. Reduce heat, cover, and simmer for about 20 minutes.
  5. Pour into a non-stick cooking spray-ed 9 x 13 casserole dish
  6. Sprinkle the nutritional yeast on top, then the scallions, olives, and cilantro. Then sprinkle the paprika over it.
  7. Bake for 20 minutes.
  8. Serve!

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Note: You could also wait until you take it out of the oven before adding the scallions and olives. Personally, I like them a little crispy!

I cut this into 6 servings, with the following nutritional info per serving: Calories: 280, Fat: 6 grams, Carbs: 45 grams (Fiber 10 grams, Sugar 5 grams), Protein: 12 grams

I topped mine with guacamole and tortilla chips. Yummy!


Today is the last day of the January #writeandrun31 challenge. Other than the 3 days I had to miss because of the concussion, I ran every day in January (I actually started my #runstreak on November 23rd), and I think I’ve only missed 3 or 4 days of blogging. This challenge has been amazing! I’ve made some new friends and discovered some new blogs, and I’d like to especially thank Matt Frazier of No Meat Athlete, and Christine Frazier (his sister) for putting this together. I’ll be continuing on into February, though I do plan on taking a rest day or two before marathon training starts (in 9 days!!!).

Meatless Monday (the Tuesday edition) – Vegan Veggie Mac -n- Cheese

Happy Meatless Monday Tuesday! My Mac -n- Cheese is adapted from this recipe by Isa Chandra. Had I known it was going to taste so good I would have taken pictures of the process, instead of just the final product. I admit I was skeptical, but Wow! It’s really, really yummy!

Vegan Veggie Mac -n- Cheese

Vegan Veggie Mac -n- Cheese

Ingredients:

  • 12oz pasta of your choice. I used Barilla Veggie Pasta – Elbows (hence the Veggie in the recipe name)
  • 1 cup raw cashews, soaked overnight, then drained
  • 1 bunch (approximately 6) scallions – both white and green parts, chopped
  • 1 Tbsp minced garlic
  • 1 1/2 cups vegetable broth/stock
  • 1 Tbsp Cornstarch
  • 1 tsp ground cumin
  • 1 tsp Chipotle chili powder
  • 2 Tbsp Nutritional Yeast
  • 2 Tbsp chopped cilantro (for garnish, optional)

Directions:

  1. Saute the scallions and garlic (I used vegetable spray) for about 5 minutes, then put in food processor.
  2. Add the cashews, veggie broth/stock, cornstarch, cumin, chili powder, and nutritional yeast to the food processor. Blend until smooth.
  3. Cook the pasta as per package instructions. Drain, then leave pasta in colander but return pot to stove and pour the “cheese sauce” in it.
  4. Heat over medium-low, stirring constantly until it thickens (should only take a minute or so), then pour the pasta back in and mix it all together.
  5. Top with fresh cilantro (optional) before serving.

Makes 6 (heaping 1 cup) servings with the following nutritional info, per serving:

veganveggiemacncheese

Meatless Monday – Chipotle Black Bean Wraps (and the usual other stuff)

I really can’t believe I hadn’t already posted this recipe because I eat it almost every day!

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Chipotle Black Bean Wraps

Ingredients:

  • 1/4 cup Reduced Fat Vegenaise
  • 1 Tbsp Liquid Smoke
  • 1 tsp Chipotle chili powder (Spicy!)
  • 1/2 tsp Smoked Paprika
  • 1 can (15oz) black beans, drained and rinsed
  • 1 Tbsp lime juice
  • 1 tsp cumin
  • 1 bunch scallions (about 6) – both white and green parts, chopped
  • 1 jar (12oz) fire-roasted red peppers, chopped. Reserve about 2 Tbsp of the liquid
  • 4 whole wheat wraps
  • Cilantro for garnish (optional)
Not pictured: whole wheat wraps

Not pictured: whole wheat wraps

Directions:

  1. In a small bowl, make the Chipotle sauce by combining the Vegenaise, liquid smoke, Chipotle powder and paprika.
  2. In a medium sized mixing bowl mash the black beans with the lime juice and cumin. Add the Chipotle sauce.
  3. Add the scallions and roasted red peppers (and liquid) and mix it all together.
  4. Portion into 4 servings – 1 for each wrap. Wrap ’em up and garnish with cilantro. That’s it.
Chipotle sauce

Chipotle sauce

Black bean mixture

Black bean mixture


I also wanted to share that I had a great run today! I resumed my 10k Trainer program with Week 8 Day 1: 5 minute warm up, 28 minute run, and 5 minute cool down. I cranked up my “Long Run” playlist on Spotify and off I went (on the treadmill)…

4.07 miles in 38:07

4.07 miles in 38:07

Instead of running at the same pace for 28 minutes, I steadily increased the pace every 5 minutes. By the time I made it to the cool down, I was pouring buckets of sweat!

I also decided to stop worrying about my shoe dilemma. I do have 3 pairs that I like, plus the PF 2s that I pulled from the “retired” pile. I think I can get a few more miles out of them :) Here’s Lucy modeling with the current rotation:

From left to right: Newton Fate, Ghost 6, PF 2, ST Racers

From left to right: Newton Fate, Ghost 6, PF 2, ST Racers

This morning’s weigh in was 115.8 and here’s what I ate today:

  • Brunch: Black Bean Sriracha Pasta with roasted red peppers and salsa
  • Dinner: Chipotle Black Bean Wrap with Minute brand Whole Grain Medley