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Every week we post new inspirational and informative content on nutrition and fitness. 

Asian Slaw Edamame Salad 亞洲毛豆沙拉

by | Mar 4, 2025 |

Ingredients (2 servings):
Salad:
½ cup edamame, cooked and shelled
1 cup cole slaw mix (shredded cabbage)
½ cup carrots, shredded
¼ cup corn kernels
½ ripe avocado, diced
½ cup heirloom cherry tomatoes

Garlic Ginger Sesame Vinaigrette:
1 tbs sesame seeds
1 tbs fresh ginger, grated
1 tbs rice vinegar
½ tbs toasted sesame oil
1 clove garlic, minced

Directions:
1. In a small bowl, whisk together sesame seeds, grated ginger, rice vinegar, toasted sesame oil, and minced garlic.
Let it sit for a few minutes to develop flavor.
2. In a large bowl, combine the cooked edamame, coleslaw mix, shredded carrots, corn kernels, and cherry tomatoes.
3. Drizzle the garlic ginger sesame vinaigrette over the salad and toss gently to coat all ingredients evenly.
4. Gently fold in the diced avocado to avoid mashing it.
5. Transfer to serving bowls and optionally garnish with extra sesame seeds or a drizzle of sesame oil.

—

材料 (2份)：

沙拉：
½ 杯 毛豆 (煮熟去殼)
1 杯 椰菜絲
½ 杯 紅蘿蔔絲
¼ 杯 玉米粒
½ 顆 熟牛油果 (切丁)
½ 杯 車厘茄

蒜香薑味芝麻油醋醬：
1 大匙 芝麻
1 大匙 新鮮薑蓉
1 大匙 米醋
½ 大匙 烘焙麻油
1 瓣 蒜頭 (切末)

做法:
1. 在一個小碗中, 將芝麻, 新鮮薑蓉, 米醋, 烘焙麻油和蒜末一起攪拌均勻。靜置幾分鐘讓風味融合。
2. 在一個大碗中, 混合煮熟的毛豆, 高麗菜絲, 紅蘿蔔絲, 玉米粒和車厘茄。
3. 將蒜香薑味芝麻油醋醬淋在沙拉上, 輕輕拌勻, 使所有食材均勻裹上醬汁。
4. 再輕輕拌入酪梨丁, 以免壓碎。
5. 盛入餐碗, 可選擇撒上一些額外的芝麻或再淋一點麻油作為裝飾。

Baja Fiesta Salad 墨西哥風味玉米黑豆沙拉

by | Mar 2, 2025 |

Ingredients (2 servings):
½ cup black beans (homemade or canned)
½ cup organic corn kernel
1 cup of Romaine Lettuce chopped
¼ cup cucumber
1 ripe avocado
1 roma tomato
1 red bell pepper
Cilantro, for garnish (optional)
1 tbs lemon juice
Salt & pepper to taste

Directions:
1. Cook the black beans – If using homemade black beans, cook them in a slow cooker or pressure cooker until tender. If using canned beans, choose low sodium, rinse and drain them.
2. Prepare the vegetables – Dice the cucumber, avocado, Roma tomato, and red bell pepper. Chop the romaine lettuce.
3. Mix the salad – In a large bowl, combine the chopped romaine, cucumber, tomato, red bell pepper, corn kernels, and black beans.
4. Season and dress – Drizzle with 1 tbsp lemon juice, season with salt and pepper to taste, and gently toss everything together.
5. Garnish and serve – Top with fresh cilantro (if using). Serve immediately or let sit for 10–15 minutes to enhance the flavors.

—

材料 (2份）：
½ 杯黑豆 (自製或罐頭）
½ 杯玉米粒
1 杯羅馬尼亞生菜, 切碎
¼ 杯黃瓜
1 個熟牛油果
1 個羅馬番茄
1 個紅燈籠椒
香菜, 用於裝飾 (可選）
1 大匙檸檬汁
鹽和胡椒調味

做法：
1. 煮黑豆－如果使用自製黑豆，則將其放入慢燉鍋或壓力鍋中煮至變軟。如果使用罐裝豆子, 選擇低鹽, 請將其沖洗並瀝乾。
2. 準備蔬菜－將黃瓜, 牛油果, 羅馬番茄和紅燈籠椒切丁。將羅馬生菜切碎。
3. 混合沙拉－在一個大碗中, 混合切碎的生菜, 小黃瓜, 番茄, 紅燈籠椒, 玉米粒和黑豆。
4. 調味和調味料－淋上 1 湯匙檸檬汁, 用鹽和胡椒調味，然後將所有調味料輕輕攪拌在一起。
5. 裝飾 – 上面撒上新鮮的香菜（如果使用）。立即食用或靜置 10-15 分鐘以增強口味。

Savory Oatmeal with Pan-Seared Tofu 香煎豆腐燕麥

by | Feb 18, 2025 |

Ingredients (3 servings):

Pan Seared Tofu:
1.5 cups super firm tofu, drained and pressed for 15 minutes
1 tbs low sodium soy sauce
1 tbs nutritional yeast
1 tbs avocado oil

Oatmeal:
1 tsp avocado oil
1 scallion, thinly sliced
1.5 cups water
1 cup unsweetened soy milk
4 shiitake mushrooms
1 tbs low sodium soy sauce
1 cup steel cut oats, pre-soaked
1 tbs yellow miso paste
2 cups kale, roughly chopped and stems removed

Serving:
Avocado Slices
Sesame Seeds

Directions:
1. Cut super firm tofu into cubes or triangles and place in an airtight container with nutritional yeast. Seal and shake gently to coat evenly.
2. Heat avocado oil in a skillet over medium heat. Add tofu in a single layer and cook undisturbed for 4 minutes. Flip and cook another 3-4 minutes until golden. Remove tofu to a paper towel-lined plate.
3. In a saucepan, heat a drizzle of oil over medium-low. Sauté the white part of sliced scallions.
4. Add unsweetened soy milk, water, low sodium soy sauce, and shiitake mushrooms. Stir and simmer.
5. Remove mushrooms and mix 3 tbs of the warm water with miso paste in a small bowl, then return it to the saucepan.
6. Add oats. Simmer, stirring frequently, for 3-5 minutes until thickened.
7. Add kale and cook until wilted.
8. Serve with sliced mushrooms, tofu, avocado, scallions and sesame seeds if desired.

___

材料 (3份）：

香煎豆腐：
1 1/2 杯超硬豆腐, 瀝乾並壓制 15 分鐘
1 大匙低鈉醬油
1 大匙營養酵母
1 大匙牛油果油

麥片：
1 茶匙牛油果油
1 根蔥, 切成薄片
1 1/2 杯水
1 杯不加糖的豆漿
4 個香菇
1 大匙低鈉醬油
1 杯鋼切燕麥
1 大匙低鹽味噌醬
2 杯羽衣甘藍, 切碎, 去莖

配菜：
牛油果切片
芝麻

做法：
1. 將超硬豆腐切成方塊或三角形, 與營養酵母一起放入密封容器中。密封並輕輕搖晃以均勻塗抹。
2. 用中火在煎鍋中加熱牛油果油。將豆腐鋪層放入, 靜置 4 分鐘。翻面並再煮 3-4 分鐘, 直到呈現金黃色。將豆腐取出放在鋪有紙巾的盤子上。
3. 在平底鍋中, 以中低火加熱少許油。炒香蔥白。
4. 加入無糖豆漿, 水, 低鈉醬油和香菇。攪拌並煮沸。
5. 取出香菇, 將 3 湯匙溫水和味噌醬放在小碗裡混合, 然後倒回鍋中。
6. 加入燕麥。以小火煮 3-5 分鐘, 經常攪拌, 直到變稠。
7. 加入羽衣甘藍並煮至枯萎。
8. 可依需求搭配香菇片, 豆腐, 牛油果, 蔥和芝麻一起食用。

Healthy Vegan Recipe Ideas for Valentine’s Day (健康情人節創意食譜)

by | Feb 11, 2025 |

If you want to avoid the crowd and yet impress your special somone by celebrating at home, we’ve got you covered with some unique, healthy and delicious meal ideas! 💕 In this post, you’ll find balanced vegan appetizer, main course, and dessert recipes that are perfect for a romantic and wholesome Valentine’s celebration.

Get inspired to create a meal that’s both indulgent and nourishing! 🍽️✨

—

如果您想避開擠擁的餐廳而決定在家慶祝, 給您特別的人留下深刻印象, 我們會為您提供健康美味的情人節創意食譜！ 💕 在這篇文章中, 你會找到營養豐富的開胃菜, 主菜和甜點食譜, 非常適合浪漫而健康的情人節慶祝活動。

獲得靈感來製作一頓既美味又有營養的飯菜！ 🍽️✨

6 Healthy Super Bowl Snack Ideas

by | Feb 4, 2025 |

Super Bowl isn’t just about football and the halftime show—it’s also about the snacks! But don’t worry, you can enjoy delicious treats without feeling guilty.

These 6 healthy Super Bowl snack ideas are packed with flavor and fun, so you can cheer for your team while eating something good for you. Whether you’re hosting a party or just relaxing at home, these snacks are a winner! 🙌🔥

4 Healthy Recipe Ideas for Chinese New Year (4 個農曆新年的健康食譜)

by | Jan 28, 2025 |

As we step into the New Year, it’s the perfect time to celebrate with foods that not only taste great but also bring blessings of prosperity, health, and happiness. The foods we enjoy during this season are steeped in tradition, each symbolizing something meaningful for the year ahead. From abundance to good fortune, these dishes are not only delicious but packed with nutrients to help us start the year feeling our best.

Here are some healthy recipe ideas to incorporate into your Chinese New Year celebrations, while honoring the customs and traditions that make this holiday so special.

—

當我們走進新的一年時，正是用美食來慶祝新年的最佳時機，這些美食不僅味道鮮美，而且還能帶來繁榮、健康和幸福的祝福。我們在這個季節享用的食物有著濃厚的傳統，每一種食物都像徵著來年有意義的事。從豐盛到好運，這些菜餚不僅美味而且營養豐富，幫助我們以最佳狀態開始新的一年。

這裡有一些健康的食譜創意，可以融入您的農曆新年慶祝活動中，同時尊重使這個節日如此特別的風俗和傳統.

 

Low carb recipe (低碳水食譜) – Asian Zucchini Noodles + Crispy Tofu (亞洲口味意大利瓜麵+脆豆腐)

by | Jan 21, 2025 |

Ingredients (3 servings):
16oz super-firm tofu
1 1/2–2 teaspoons sesame oil
dash of garlic powder
2 large zucchini, spiralized or julienned
1 red bell pepper, thinly sliced
2–3 scallions, sliced into 1-inch pieces
1 cup shredded carrots or 2 carrots julienned
large handful snow peas
1/8 red cabbage, thinly shredded
1/4–1/3 cup cilantro, chopped
handful bean sprouts, optional
chopped peanuts, to serve
lime wedges, to serve

Spicy Peanut Dressing:
3 rounded tbs peanut butter
pinch of garlic powder
2 tbs low sodium soy sauce
1/2 tsp ground ginger or 1 tsp freshly grated
2 limes, juice
1/4–1/2 tsp red pepper flakes
water as needed to thin, about 2 – 3 tbs

Directions:
1. Slice super firm tofu into 1-inch pieces, about 1/4 inch thick. Heat 2 tsp of sesame oil in a pan over medium heat, add tofu, and cook for 4-5 minutes per side. Sprinkle with garlic powder while cooking. Set aside when golden on both sides.
2. Combine dressing ingredients in a small bowl. Thin with water 1 tablespoon at a time if needed. Adjust flavor with peanut butter as necessary.
3. Heat a wok or pan over medium-high heat. Add bell peppers, carrots, scallions, cabbage, and snow peas. Stir constantly for 2 minutes to slightly soften. Add zucchini noodles and cook for 2 more minutes, stirring constantly. Remove from heat.
4. Toss in cooked tofu and cilantro. Mix well. Add peanut dressing and stir to coat everything evenly.
5. Divide into bowls. Garnish with lime wedges and chopped peanuts. Enjoy!

—

材料 (3份）：
16oz 超硬豆腐
1 1/2–2 茶匙芝麻油
少許大蒜粉
2 個大西葫蘆, 螺旋狀或切絲
1 個紅甜椒, 切成薄片
2–3 根蔥, 切成 1 吋的片
1 杯胡蘿蔔絲或 2 根切絲的胡蘿蔔
大把荷蘭豆
1/8 紫椰菜, 切成薄片
1/4–1/3 杯香菜, 切碎
一把豆芽, 可選
切碎的花生
青檸

辣花生醬：
3 湯匙花生醬
少許大蒜粉
2 大匙低鈉醬油
1/2 茶匙薑末或 1 茶匙新鮮磨碎的
2 顆青檸, 榨汁
1/4–1/2 茶匙紅辣椒片
依需要加水稀釋, 約 2 – 3 湯匙

做法：
1. 將超硬豆腐切成1吋的塊, 約1/4吋厚。鍋中中火加熱2茶匙芝麻油, 加入豆腐, 每面煮4-5分鐘。煮的時候撒上蒜粉。兩面金黃後盛出備用。
2. 將調味料放入小碗中混合。如果需要的話, 用水稀釋，一次一湯匙。根據需要用花生醬調整味道。
3. 用中高火加熱炒鍋或平底鍋。加入青椒, 胡蘿蔔, 蔥, 紫椰菜和荷蘭豆。不斷攪拌2分鐘至稍微軟化。加入意大利瓜麵條, 再煮 2 分鐘, 不斷攪拌。從火上移開。
4. 加入煮熟的豆腐和香菜。攪拌均勻, 加入花生醬並攪拌以均勻地覆蓋所有東西。
5. 分入碗中, 用青檸和切碎的花生裝飾。 好好享用！

Soba Noodle Bowl with Tofu & Natto 豆腐納豆蕎麥麵碗

by | Jan 7, 2025 | ,

<Gut friendly recipe> 有助腸道健康食譜
*Soba Noodle Bowl with Tofu & Natto
豆腐納豆蕎麥麵碗*

Ingredients:
1 serving soba noodles
6oz super firm tofu
1/4 cup natto
1 garlic clove
1 tbs low sodium soy sauce
1 tbs rice vinegar
1/2 tsp sesame oil
1 tsp sriracha
1/4 cup kimchi
Nori (roasted seaweed) bits
Chopped green onions (for topping)
Sesame seeds (for topping)

Directions:
1. Boil water in a pot and cook soba noodles for 4-5 minutes. Once noodles are cooked, drain, rinse in cold water, and set aside in a bowl.
2. Chop garlic, cut up tofu, and pan fry together. Fry tofu on each side for a few minutes until nicely browned.
3. Chop up cucumbers.
4. In the bowl of noodles, add in soy sauce, rice vinegar, sesame oil, and sriracha. Mix well.
5. Add the chopped cooked tofu pieces to the bowl
6. Top with bits of chopped cucumber, chopped scallions, natto, kimchi, and sesame seeds. Enjoy!

—

材料：
1份蕎麥麵
6oz 超硬豆腐
1/4 杯納豆
1 蒜頭
1 大匙低鈉醬油
1 大匙米醋
1/2 茶匙芝麻油
1 茶匙是拉差
1/4 杯泡菜
海苔/烤海藻
蔥花 (裝飾用）
芝麻 (裝飾用）

路線：
1.鍋中煮開水，煮蕎麥麵4-5分鐘。 麵條煮熟後，瀝乾水分，用冷水沖洗，放在碗裡備用。
2. 大蒜切碎，豆腐切塊，一起煎。 將豆腐兩面煎幾分鐘，直到變成漂亮的棕色。
3. 黃瓜切碎。
4. 在麵條碗中加入醬油、米醋、香油和拉差醬。 攪拌均勻。
5. 將切好的豆腐塊放入碗中
6. 上面撒上切碎的黃瓜, 切碎的蔥, 納豆, 泡菜和芝麻。 好好享用！

High Protein Musubi (高蛋白蠶豆豆腐飯糰)

by | Dec 31, 2024 |

Ingredients (4 servings):
1 pack Big Mountain fava tofu cut into 1/4” steaks
1 tbs sugar
4 tbs low sodium soy sauce
2 tsp Salt
2 Nori Sheets cut into quarters
1 tbs Avocado Oil
Sushi Rice:
1 cup short grain rice or purple rice (high fiber option)
1 1/4 cups Water
1/2 cup rice vinegar
1/2 tsp salt
Directions:
1. Pour water and rice into a small pot and bring to a boil over a high heat. Reduce to a medium low heat, cover, and simmer for 20 minutes.
2. While rice is cooking, prepare rice seasoning. Add rice vinegar and salt.
3. Place sushi rice in a mixing bowl. Using a rice paddle or spatula, slowly add rice vinegar mixture to the rice and stir. Cover with a kitchen towel and set aside.
4. In a mixing bowl, add soy sauce and 1 tsp salt. Whisk to combine.
5. Add fava tofu to the mixing bowl and mix to coat tofu with marinade. Place fava tofu and marinade in a resealable bag and marinate for 2 hours.
6. Prepare Sushi Rice. Remove fava tofu from the resealable bag, reserving marinade. Season fava tofu with remaining 1 tsp salt. Prepare a parchment-lined sheet pan.
7. In a frying pan, heat oil over high heat. Add fava tofu and fry each side for 3 minutes or until browned.
8. Lower heat to medium low and add marinade and brown sugar. Stir with a spatula and glaze fava tofu. Remove from heat and place fava tofu on the prepared sheet pan.
9. In a rectangular mold, place sushi rice creating a quarter-inch layer. Layer on top fried fava tofu. Invert out of the mold and wrap with nori.
10. Serve.
—
材料 (4份）：
1 盒蠶豆豆腐, 切成 1/4” 方塊
1 大湯匙糖
4 大匙低鹽醬油
2 茶匙鹽
2 張紫菜片切成四份
1 大匙酪梨油
壽司飯：
1杯短粒米或紫米（高纖維選項）
1 1/4 杯水
1/2 杯米醋
1/2 茶匙鹽
做法：
1. 將水和米倒入小鍋中, 以大火煮沸。調至中低火, 蓋上鍋蓋, 煮 20 分鐘。
2.煮飯的同時, 準備米飯調味料。在小鍋中加入米醋, 鹽和糖。以小火加熱至糖溶解。從火上移開並放在一邊。
3. 將壽司米放入攪拌盆中。使用米槳或鍋鏟，將米醋混合物慢慢添加到米飯中並攪拌。
4. 在攪拌盆中加入醬油和 1 茶匙鹽。攪拌混合。
5. 將蠶豆豆腐放入主鍋中, 攪拌均勻, 使蠶豆豆腐裹上醃料。將蠶豆豆腐和醃料放入可重新密封的袋子中, 醃製 2 小時。
6. 準備壽司飯. 從可重新密封的袋子中取出豆腐, 保留醃料。用剩下的1茶匙鹽調味蠶豆豆腐。
7. 在煎鍋中，以大火加熱油。加入蠶豆豆腐, 每面煎 3 分鐘或直至變成棕色。
8. 將火調至中低，加入醃料和紅糖。用抹刀攪拌, 給蠶豆豆腐上釉。從火上移開，將蠶豆豆腐放在準備好的平底鍋上。
9. 在長方形模具中, 放入壽司米, 形成四分之一英吋的層。上面鋪上炸豆腐。從模具中倒出來, 用海苔包裹起來。
10. 上菜。

6 Healthy Vegan Recipe Ideas for Christmas

by | Dec 20, 2024 |

Make this Christmas unforgettable with festive flavors that nourish your body and soul! Our easy, wholesome recipes will bring joy to your table—without the guilt.

Get ahead of the holiday rush—shop for your groceries this weekend and savor the magic of a stress-free, healthy feast!

Vegan Korean Lentils Bulgogi 韓國扁豆素燒烤

by | Dec 17, 2024 |

Ingredients (4 servings):
4-6 cups cooked brown rice (cauliflower rice for low carb option)
4 cups steamed broccoli
2 cups purple cabbage
2 cups cucumber
2 tbs of sliced scallions
2 tbs of toasted sesame seeds
1 cup of low sodium kimchi

For the Sauce:
2 tbs toasted sesame oil
4 cloves garlic minced
2 tbs fresh ginger minced
¼ cup brown sugar packed
¼ cup low sodium soy sauce (use tamari for gluten-free)
1/4-1/2 tsp crushed red chili pepper flakes or to taste
1/2-1 tsp ground black pepper or to taste

For the Mushrooms:
1-2 tbsp sesame oil
12-16 oz shiitake mushrooms, stems removed and sliced (about 4-5 cups)
2 ½ cups cooked green or brown lentils, drained and rinsed

Directions:
1. In a small bowl, whisk together the ingredients for the sauce.
2. In wide cast iron skillet or heavy bottomed pan, heat 1 tbs of sesame oil over medium-high heat. Once shimmering, add in the sliced mushrooms. If you don’t have a wide pan, work in batches. Let them cook for 3-5 minutes before stirring. Stir, then leave them for another 3 minutes and repeat one more time or until the mushrooms are seared and cooked through.
3. Add in the sauce, scraping the bottom to get any bits that have stuck. Stir in the drained lentils, reduce heat to medium-low and let simmer until the sauce is reduced and the lentils start to stick a bit, about 5 minutes. Stir only as necessary so you don’t mash the lentils.
4. Serve over hot brown rice, side of steamed broccoli, sliced green onions, cucumber, purple cabbage, kimchi and toasted sesame seeds if desired.

—

材料 (4份）：
4-6 杯煮熟的糙米 (低碳水化合物選擇的花椰菜米）
4 杯蒸西蘭花
2 杯紫椰菜
2 杯小黃瓜
2 大匙蔥片
2 大匙烤芝麻
1 杯低鈉泡菜

醬汁：
2 大匙烤芝麻油
4 瓣大蒜, 切碎
2 大匙新鮮薑, 切碎
¼ 杯紅糖
¼ 杯低鈉醬油
1/4-1/2 茶匙紅辣椒碎片, 或適量
1/2-1 茶匙黑胡椒粉, 或適量

蘑菇：
1-2 大匙芝麻油
12-16 oz 香菇, 去蒂並切片(約 4-5 杯）
2 ½ 杯煮熟的綠色扁豆或紅色扁豆, 瀝乾並沖洗

做法：
1. 在一個小碗中, 將醬汁的材料攪拌在一起。
2. 在寬鑄鐵煎鍋或厚底鍋中, 以中高火加熱 1 大匙芝麻油。一旦閃閃發光, 加入切片蘑菇。如果你沒有寬鍋, 可以分批進行。讓它們煮 3-5 分鐘, 然後攪拌。攪拌, 然後再靜置 3 分鐘, 然後再重複一次或直到蘑菇烤熟。
3. 加入醬汁, 刮掉底部黏住的碎片。拌入瀝乾的扁豆, 將火調至中低, 小火煮約 5 分鐘, 直到醬汁減少且扁豆開始有點黏。 盡量減少攪拌, 以免將扁豆搗碎。
4. 配搭糙米飯或者花椰菜飯, 蔥片, 小黃瓜, 紫椰菜, 泡菜和烤芝麻 (如果需要）。

Taco Salad in Jar 玻璃瓶玉米沙拉

by | Dec 10, 2024 |

Ingredients (4 servings):
1 tbs. avocado oil
¾ cup red onion, finely diced
1 cup black beans, rinsed and drained
½ cup vegan cheese

Taco Seasoning Mix:
2 tbs. cumin
2 tsp. paprika
1 tsp. salt
½ tsp. pepper

Mason Jar Taco Salads:
¼ cup mild salsa
1 cup whole kernel corn, rinsed and drained
1 cup tomatoes, finely diced
1 large avocado, cut into ½-inch cubes
4 cups mixed greens
20 corn tortilla chips, crushed

Directions:
1. In a large skillet over medium heat, add avocado oil and chopped red onion.
2. Sauté for 3-4 minutes or until almost cooked through.
3. Put onions to the side and add pre-cooked black beans, stir occasionally.
4. While the beans are cooking, mix together cumin, paprika, chili powder, salt, pepper, and cayenne pepper in a small bowl.
5. Once the beans are heated through, turn off the heat and add the seasoning ingredients. Mix to combine.
6. In four 24-oz. wide-mouth mason jars, add equal amounts of the salsa, black bean mixture, corn, beans, tomatoes, and cheese. Store in the refrigerator for up to 5 days.
7. The morning before serving, add ¼ of the avocado, 1 cup of mixed greens, and crushed corn tortilla chips.
8. Shake mason jar well before pouring contents into a large salad bowl to enjoy.

—

材料 (4份）：
1 湯匙酪梨油
1 杯紅洋蔥, 切細丁
1 杯黑豆, 沖洗並瀝乾
½ 杯純素乳酪

塔可調味料混合：
2 湯匙小茴香
2 茶匙辣椒
1 茶匙鹽
½ 茶匙胡椒

玻璃瓶玉米沙拉：
¼ 杯微辣番茄醬
1 杯整顆玉米, 沖洗並瀝乾
1 杯西紅柿, 切丁
1 顆大酪梨, 切成 ½ 英吋的方塊
4 杯混合綠葉菜
20 個玉米餅片, 壓碎

做法：
1. 在大煎鍋中以中火加入酪梨油和切碎的紅洋蔥。
2. 炒3-4分鐘或直至幾乎熟透。
3. 將洋蔥推到一邊, 加入預先煮好的黑豆, 攪拌一下
4. 煮豆子時, 將小茴香, 辣椒粉, 鹽, 胡椒粉放入小碗中混合。
5. 豆子熱透後, 關火加入調味料。全部混合一下。
6. 在四個 24 盎司闊口玻璃瓶中, 加入等量的微辣蕃茄醬, 黑豆混合, 玉米, 豆類, 番茄和起司。在冰箱中最多可保存 5 天。
7. 食用前的早上, 加入 1/4 酪梨, 1 杯蔬菜和碎玉米餅片。
8. 將玻璃瓶搖勻, 然後將內容物倒入大沙拉碗中享用。

Sesame Peanut Soba Noodle Salad (毛豆蕎麥麵沙拉)

by | Dec 3, 2024 |

*Sesame Peanut Soba Noodle Salad (毛豆蕎麥麵沙拉)*
Ingredients (1 serving):
Soba Noodle Salad:
1 serving soba noodles
1/2 cup edamame
1 medium carrot, grated
1 cup purple cabbage, thinly sliced
1 medium scallion, thinly sliced on a bias
1 handful of cilantro, finely minced
1/4 cup peanuts, roughly chopped
Toasted sesame seeds for garnish
Peanut Dressing:
1 tbs peanut butter
1 tbs low sodium soy sauce
1 tbs lemon juice
1 medium garlic clove, finely minced
1 tsp fresh ginger, finely minced
1 tbs water, to thin out the dressing
Directions:
1. Cook the noodles per package instructions. Add edamame to the pot 1 minute before the noodles are done.
2. Shred carrots finely with a box grater and slice cabbage thinly. Combine carrots, cabbage, cilantro, and scallion in a bowl.
3. Mix peanut butter, soy sauce, lemon juice, garlic and ginger in a bowl. Gradually whisk in water until smooth and adjust soy sauce to taste.
4. Drain and rinse the noodles and edamame with cold water. Add them to the veggie bowl, pour over the dressing, and toss well to coat.
5. Sprinkle with sesame seeds and chopped peanuts. This salad keeps well in the fridge for up to 3 days and is perfect as a cold lunch or dinner.
—
材料（1份）：
蕎麥麵沙拉：
1份蕎麥麵
1/2 杯有機毛豆
1 根中等大小的胡蘿蔔, 磨碎
1 杯紫椰菜, 切成薄片
1 根中等大小的蔥, 斜切成薄片
1把香菜, 切碎
1/4 杯花生, 大致切碎
裝飾用烤芝麻
花生醬：
1 大匙花生醬
1 大匙低鈉醬油
1 大匙檸檬汁
1 顆中等大小的蒜瓣, 切碎
1 茶匙鮮薑, 切碎
1大匙水, 稀釋調味料
做法：
1. 按照包裝說明煮麵。麵條煮好前 1 分鐘, 將毛豆加入鍋中。
2. 用刨絲器將胡蘿蔔切碎, 高麗菜切成薄片。將胡蘿蔔, 紫椰菜, 香菜和蔥放入碗中。
3. 將花生醬, 醬油, 檸檬汁, 大蒜和薑放入碗中混合。逐漸加入水攪拌至光滑, 並依口味調整醬油。
4. 將麵條和毛豆用冷水瀝乾並沖洗。將它們放入蔬菜碗中, 倒在調味料上, 然後攪拌均勻。
5.撒上芝麻和花生碎。這種沙拉在冰箱中可保存長達 3 天,非常適合作為冷午餐或晚餐。

Crispy Chickpea Tacos with Tahini Slaw 脆皮鷹嘴豆玉米餅配芝麻醬

by | Nov 19, 2024 |

Ingredients (5 tacos):
For the Crispy Dijon Chickpeas:
1 can (15 oz) chickpeas, drained and rinsed
2 tbs avocado oil
1 tbs Dijon mustard
½ tsp garlic powder
½ tsp smoked paprika
¼ tsp salt
¼ tsp black pepper
For the Tahini Slaw:
2 cups shredded purple cabbage
1 carrot, grated
¼ cup fresh cilantro, chopped
¼ cup tahini
2 tbs lemon juice
½ tsp salt
2-3 tbsp water (to thin the dressing)
For Assembly:
5 small corn tortillas
1 avocado, sliced
Lemon wedges (for serving)
Hot sauce (optional)
Directions:
1. Preheat the oven to 400°F (200°C). Pat the drained chickpeas dry, then toss with avocado oil, garlic powder, smoked paprika, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, stirring halfway, until golden and crispy.
2. Toss the roasted chickpeas in the Dijon mustard to coat evenly.
3. Combine shredded cabbage, carrot, and cilantro. Whisk tahini, lemon juice, salt, and water. Toss the slaw with the dressing.
4. Warm tortillas in a dry skillet for 30 seconds on each side or wrap in foil and heat in the oven.
5. Assemble Tacos- Spread tahini slaw on tortillas, top with Dijon chickpeas, sliced avocado, and a squeeze of lemon. Add hot sauce if desired.
—
材料 (5份)
脆皮鷹嘴豆玉米餅：
1 罐（15 盎司）鷹嘴豆, 瀝乾並沖洗
2 大匙牛油果油
1 大匙狄戎芥末
½ 茶匙大蒜粉
½ 茶匙煙燻辣椒粉
1/4 茶匙鹽
1/4 茶匙黑胡椒
芝麻醬沙拉：
2 杯 紫甘藍絲
1 根胡蘿蔔, 磨碎
¼ 杯新鮮香菜, 切碎
¼ 杯芝麻醬
2 大匙檸檬汁
½ 茶匙鹽
2-3湯匙水（稀釋調味料）
組裝：
5 個小玉米餅
1 個酪梨, 切片
青檸 (乘盤用)
辣醬 (可選）
做法：
1. 將烤箱預熱至 400°F (200°C)。將瀝乾的鷹嘴豆拍乾, 然後加入牛油果油, 大蒜粉, 煙燻辣椒粉, 鹽和胡椒。鋪在烤盤上, 烤 20-25 分鐘, 中途攪拌, 直到金黃酥脆。
2. 將芥末加在烤鷹嘴豆中，使其均勻覆蓋。
3. 將切碎的高麗菜, 胡蘿蔔和香菜混合。攪拌芝麻醬, 檸檬汁, 鹽和水。將沙拉與調味料攪拌。
4. 將玉米餅放入乾煎鍋中，每面加熱 30 秒，或用箔紙包裹並在烤箱中加熱。
5. 組裝玉米餅 – 將芝麻醬塗在玉米餅上, 上面放上第戎鷹嘴豆, 切片酪梨和檸檬汁。如果需要的話可以加辣醬。

Pesto Egg White Over Sweet Potatoes 香蒜醬蛋白烤地瓜

by | Nov 12, 2024 |

Ingredients (4 servings):
4 medium sweet potatoes
2 tbs avocado oil
Salt and pepper, to taste
1/2 cup organic pesto
1/3 cup toasted walnuts
1 cup organic egg white
Fresh basil leaves, for garnish
Directions:
1. Preheat oven to 400°F (200°C). Pierce sweet potatoes with a fork, place on a baking sheet, and bake for 45-50 minutes, until tender.
2. While sweet potatoes bake, put avocado oil, salt, and pepper. Spread on a baking sheet and roast for 15-20 minutes until blistered and juicy.
3. Pour egg white onto pan and scramble
4. Cut open the sweet potatoes, spread pesto inside, add egg white, and top with walnuts.
5. Garnish with fresh basil and serve warm.
—
材料（4份）：
4 個中等大小的紅薯
2 大匙 橄欖油
鹽和胡椒粉, 調味
1/2 杯有機香蒜醬
1/3 杯 烤核桃
1 杯蛋清
新鮮羅勒葉, 裝飾用
做法：
1. 將烤箱預熱至 400°F (200°C)。 用叉子將地瓜刺穿，放在烤盤上, 烘烤 45-50 分鐘, 直到變軟。
2. 烤地瓜時, 加入牛油果油, 鹽和胡椒。鋪在烤盤上烤 15-20 分鐘, 直到起泡且多汁。
3.將蛋白倒入鍋中, 炒勻
4. 將地瓜切開, 在裡面塗上香蒜沙司, 加入蛋清, 上面放上核桃。
5. 用新鮮羅勒裝飾, 趁熱享用。

Rainbow Salad in a Jar 梅森罐彩虹沙拉

by | Nov 5, 2024 |

Ingredients (2 servings):
For the Salad:
1 cup shelled edamame
1 medium red bell pepper, thinly sliced and cut into 1-inch pieces
1/2 cup shredded carrots
4 scallions, chopped
1 cup shredded purple cabbage (about 1/2 small head)
2 cups chopped Romaine lettuce (about 1 small head)
1 cup organic corn kernels
For the Ginger Sesame Dressing:
1 tsp grated fresh ginger
1 garlic clove, crushed/grate
1/2 tbs sesame oil
2 tbs lemon juice
1 tbs low sodium soy sauce
Directions:
1. Prepare the Dressing: In a small bowl, combine all dressing ingredients and mix well.
2. Assemble the Salad Jars:
*Place 2 tbs of the dressing at the bottom of each of the two large, quart-sized mason jars.
*Layer the salad ingredients in this order: edamame, red bell pepper, organic corn, carrots, scallions, cabbage and romaine
lettuce.
*1/2 cup edamame
*1/4 cup red bell pepper
*1/2 cup corn kernels
*1/4 cup carrots
*1 tbs scallions
*1/2 cup cabbage
*1 cup romaine lettuce
3. Store: Cover the jars and refrigerate until ready to eat.
4. Serve: Before eating, shake the jar well to toss the salad
5. Enjoy your refreshing and colorful salad jars!
—
材料 (2份)
沙拉：
1 杯去殼毛豆
1 個中等大小的紅甜椒, 切成薄片並切成 1 英寸的塊
1/2 杯胡蘿蔔絲
4 根蔥, 切碎
1杯紫椰菜, 切絲 (約1/2個小頭）
2杯 羅馬尼亞生菜, 切絲 (約1個小頭）
1 杯有機玉米粒
薑芝麻醬：
1 茶匙鮮薑, 磨碎
1 瓣蒜, 壓碎/磨碎
1/2 大匙芝麻油
2 大匙檸檬汁
1 大匙低鈉醬油
做法：
1.準備調味料: 在一個小碗中, 將所有調味料成分混合並攪拌均勻。
2. 組裝沙拉瓶：
*將 2 湯匙調味料放在2個Quart大小的大玻璃瓶的底部。
*將沙拉配料依以下順序分層: 毛豆, 紅燈籠椒, 有機玉米, 胡蘿蔔, 蔥, 紫椰菜和羅馬尼亞生菜。
3. 儲存: 蓋上罐子並冷藏至可食用。
4. 食用: 食用前, 搖勻罐子以拌入沙拉
5. 享受清爽多彩的玻璃瓶沙拉吧！

Kelp Noodle Salad 海帶面沙拉

by | Oct 29, 2024 |

Ingredients (3 servings)
Salad:
1 lb bag of kelp noodles, rinsed
1 cup carrots, shredded
1 large zucchini
2 mangos
Sliced scallions, for garnish
Cilantro, optional, for garnish
Organic Extra Firm Tofu, optional, for extra protein

Dressing:
1 garlic clove, minced
1/2 cup plus unsalted peanut butter
1/2 lime
2 tbs low sodium soy sauce
1 tbs toasted sesame oil
1/4 tsp crushed chili flakes
1 tbs Sriracha
2 tbs water

Directions:
1. Rinse the kelp noodles in water and drain in a colander. Place in a large mixing bowl.
2. Spiralize the zucchini using the spiralizer or shred it. Place in a bowl with the kelp noodles
3. To slice the mango, cut down the wide side of each mango. Scoop away the flesh using a spoon and slice into thin strips. Run your knife along the thin side of the mango. Use your spoon again to scoop the flesh away from the skin, then slice the flesh into thin strips. Place the mango in the bowl with the kelp and zucchini noodles.
4. To prepare the dressing, whisk all dressing ingredients together in a medium bowl. Pour over the salad and toss to combine. The kelp noodles will soften in a couple minutes in the dressing. Garnish as desired, with scallions, chopped peanuts and cilantro

—

材料 (3份):
沙拉：
1磅袋海帶面, 沖洗乾淨
1杯紅蘿蔔, 切絲
1 個意大利瓜
2 個芒果
切碎的蔥, 裝飾用
香菜, 可選, 裝飾用

醬汁：
1 瓣蒜, 切碎
1/2 杯無鹽花生醬
半個青檸
2 大匙低鈉醬油
1 大匙烤芝麻油
1/4 茶匙碎辣椒片
1 湯匙是拉差
2 大匙水

做法：
1.海帶面用水簡單沖洗一下, 然後放入濾鍋中瀝乾。放入一個大攪拌碗中。
2. 使用螺旋器將意大利瓜螺旋化, 或切絲。與海帶麵一起放入碗中
3. 將芒果切片, 切掉每個芒果的寬邊。用湯匙把果肉挖出來, 切成細條。把刀沿著芒果薄的一面劃過。再次用湯匙將果肉從皮上挖下來, 然後將果肉切成細條狀。將芒果與海帶和意大利瓜麵條一起放入碗中。
4. 準備調味料時, 將所有調味料成分放入一個中等大小的碗中攪拌。倒在沙拉上, 攪拌均勻。海帶麵條在調味料中幾分鐘後就會變軟。根據需要裝飾, 用蔥, 切碎的花生和香菜

Root Vegetables Chickpea Bowl 根莖菜鷹嘴豆碗

by | Oct 22, 2024 |

Ingredients (1 serving):
1 cup kale chopped small
1/2 cup spinach small handful
1/2 cup roasted Beets diced
1/2 roasted sweet potato diced
1/2 avocado sliced
1/2 cup chickpeas canned
1/2 cup quinoa cooked

*Lemon Tahini Dressing
2 tbs tahini
1 tsp lemon juice
2 tbs water

Directions:
1. Place the kale and spinach as the base on your plate or in your bowl
2. Add the roasted beets, roasted sweet potato, avocado, chickpeas and quinoa to the bowl.
3. Top with lemon tahini Dressing
4. Mix all together and enjoy!

*Lemon Tahini Dressing
1. Combine tahini, lemon juice and water
2. Mix until smooth/creamy
Pour onto prepared bowl


—

材料 (1份):
1 杯羽衣甘藍, 切碎
1/2 杯菠菜, 一小把
1/2 杯烤甜菜, 切丁
1/2 烤地瓜, 切丁
1/2 酪梨, 切片
1/2 杯低鹽鷹嘴豆鷹嘴豆
1/2 杯煮熟的藜麥

*檸檬芝麻醬
2 大匙芝麻醬
1 茶匙檸檬汁
2 大匙水

做法：
1. 將羽衣甘藍和菠菜當作底料放在盤子或碗中
2. 將烤甜菜、烤地瓜、酪梨、鷹嘴豆和藜麥放入碗中。
3. 上面撒上檸檬芝麻醬
4. 將所有內容混合在一起即可享用！

*檸檬芝麻醬
1. 將芝麻醬、檸檬汁和水混合
2. 攪拌至光滑
倒入準備好的碗中

Rainbow Quinoa Fried ‘Rice’ 五彩藜麥炒飯

by | Oct 15, 2024 |

Ingredients (4 servings):
2 cup dried quinoa, rinsed
3 cups water or low-sodium vegetable broth
1 can black beans, low sodium
1 cup corn kernel
1 3/4 mushrooms, sliced
2 carrots, peeled and diced
3 scallions, thinly sliced (green and white parts)
1 small zucchini, diced
1 cup cabbage, shredded
1/2 cup bell pepper (any color), cored and diced
1 tbs sesame oil
3 tbs low sodium tamari sauce
2–3 tsp garlic powder
sriracha hot sauce (optional)
Directions:
1. Rinse your quinoa in a fine mesh sieve under cool running water. In a medium sauce pan combine quinoa with 1 3/4 cups water or vegetable broth, bring to a boil, simmer covered for 15 minutes. Once done, remove the cover and let it set for another 10 minutes to soak up the excess water. Fluff with a fork and set aside. (Or use this fail-proof Instant Pot Quinoa recipe)
2. In wok or large skillet, heat oil over medium high, add vegetables, black beans, and stir fry for 1 minute or so. Add tamari, garlic powder and other seasonings to taste. Cook for another 3 – 4 minutes stirring occasionally, use a lid if needed to help soften the vegetables a bit.
3. Add in quinoa to the veggie mixture, turn heat to high, cook another 3 – 5 minutes stirring constantly adding a drizzle of oil if the mixture seems too dry.
Serve warm. Top with a little sriracha or tamari if you like.
—
材料 (4份):
2 杯乾藜麥, 沖洗乾淨
3 杯水或低鈉蔬菜湯
1 罐低鹽黑豆
1 杯玉米粒
1 3/4 蘑菇, 切片
2 根胡蘿蔔, 去皮切丁
3 根蔥, 切成薄片（綠色和白色部分）
1 個小西葫蘆, 切丁
1 杯高麗菜, 切絲
1/2 杯燈籠椒 (不同顏色), 去核並切丁
1 大匙芝麻油
3 大匙低鈉醬油
2–3 茶匙大蒜粉
是拉差辣醬和蒜粉, 可選
做法：
1. 將藜麥放入細網篩中, 用冷水沖洗。在中等大小的平底鍋中, 將藜麥與水或蔬菜湯混合, 煮沸, 蓋上小火煮 15 分鐘。完成後, 取下蓋子, 再放置 10 分鐘以吸收多餘的水。用叉子弄鬆並放在一邊。(或使用這個萬無一失的即溶藜麥食譜）
2. 在炒鍋或大煎鍋中, 將油加熱至中高, 加入蔬菜, 黑豆, 炒約1分鐘。加入醬油, 蒜粉和其他調味料。再煮 3 – 4 分鐘, 偶爾攪拌, 如果需要, 可以蓋上蓋子, 以幫助軟化蔬菜。
3. 將藜麥加入蔬菜混合物中, 將火調高, 再煮 3 – 5 分鐘, 不斷攪拌, 如果混合物看起來太乾，可加入少許油。
趁熱食用。如果你喜歡的話, 可以在上面放一點是拉差或醬油。