Sweet Potato Feta and Arugula Quiche

I made this quiche last week and had to make it again. It's that good. The crust is simple to make and chock-full of healthy fats from the flax and chia seeds. A piece of this for breakfast will keep your stomach happy and full till it's time for lunch. This recipe is gluten free and vegetarian.

Sweet Potato Feta and Arugula Quiche

Ingredients for the crust:

½ cup plus 1 tablespoon oat flour
¼ cup plus 1 tablespoon grated parmesan cheese
¼ cup ground flax seeds
2 tablespoons chia seeds
2 tablespoons olive oil
1 egg

Ingredients for the filling:

1 small white onion, chopped (about 1 cup)
1 medium sweet potato, diced (about 3 heaping cups)
2 cups packed arugula
5 eggs
⅓ cup feta cheese
1 tablespoon pesto, store-bought or homemade
1 tablespoon butter
1 tablespoon olive oil
1 teaspoon kosher salt
1 teaspoon Italian seasoning
¼ teaspoon red chili flakes

Generous grinds of pepper

To make:

Preheat oven to 350 degrees F. In a medium bowl, mix together oat flour, flax, chia seeds, and parmesan cheese. Create a little well in the flour mixture and add the egg and olive oil. Mix well and let sit for 5 minutes. Form dough into a round disk and place between two sheets of wax paper. Using a rolling pin, flatten out the dough. Carefully remove the sheets of wax paper and place dough into a greased 9-inch pie dish. Press dough into the dish and up the sides. Pierce dough several times with a fork and bake for 10 minutes. Remove from oven and set aside until your filling is ready.

In a large frying pan on medium-high heat, add butter and oil. Once it’s nice and hot, add onions and 1 teaspoon salt. Give it a quick stir and cook for about 1-2 minutes. Add the sweet potato and cook, stirring frequently for 5 minutes. Add Italian seasoning, pepper and red chili flakes. Cook for about 3 more minutes. Add arugula, gently stir and remove pan from heat.

Crack eggs into a bowl. Reserve one of the yolks. Add pesto to the bowl of eggs and whisk for about a minute. Using a pastry brush, spread the reserved egg yolk all over the inside of the crust. Layer half of the sauteed veggie mixture, half of the feta cheese and half of the pesto egg mixture. Follow the same steps with the remaining ingredients. Bake in the oven for 30 minutes.

Curried Garbanzo Beans

Last week was the first time in my 28 years of life that I did my taxes all by myself. It may sound silly but I’m extremely proud of myself. Instead of calling my mom to ask her what something I didn’t understand meant I trusted in google. One of my goals for this new year was to push myself more each day. I’ve relied so much on my mom throughout my life. Not financially in my adult years but for pretty much everything else. I guess that’s what moms are for though. Ever since I was 19 I have felt mentally stuck at that age. The thought of being 28 is almost strange. It’s not old but I’m older and want to feel like a real adult.
This past summer I took a trip to Europe with a friend. I did most of the planning and organizing (which I enjoy very much) of hotels, transportation, etc. My mom was present in the planning process as she was a travel agent, has been all over the world, and now was living vicariously through this new trip I was embarking on. It was helpful to have her information and advice. I knew that once I was over there she wouldn’t be there to help me along the way. I had to figure it out for myself. I did, as stressful as it was sometimes. It brought me out of my comfort zone and I’m grateful for that experience.
With my tax refund I’ve decided to take that money and plan a trip to Italy this fall. All of the family from my dad’s side live there. We’ve never met in person but thanks to Facebook we have been able to connect and keep in touch. I’m so excited to finally meet all of them. I feel like it’s a part of my life that isn’t fully complete. The warmth and welcoming from all of them when we started writing to each other was incredible. I look forward to catching up on a lifetime with them. I also look forward to pushing myself again as I explore Italy. My brother and I will be traveling around by ourselves for the first leg of the trip before we link up with family.
I’ve been fortunate to find inexpensive flights but travel is expensive and I need to budget and save as much as possible these next 9 months. Which now brings me to food, the main focus of this blog. In the past, I’m guilty of spending lots and lots of money on food. I would look at my account balance and be shocked by how much I would spend. It’s one of the easiest things to frivolously blow cash on. Before my last trip I budgeted like never before. It felt good seeing more money in the bank and I was still eating well even though it was rice, beans, and veggies most nights. It got me in the habit of going to the store and only eating what I made at home. Occasionally I would go out and eat with friends but It was nowhere near the amount I used to go out. My work schedule has also been helpful as I do a meal prep at the beginning of each week. I usually make a breakfast bread or granola and for lunches either soup, salads, or veggie patties. These meals are cost-effective and I don’t spend money on those two meals during my work week.
Below is a recipe for Curried Garbanzo Beans. I made it earlier in the week but had to make it again because of how good it was. It can be eaten by itself but I like to stretch it out by serving it with brown basmati rice, over a bed of spinach, or even added to brothy  soups. It’s protein and fiber rich which will keep your tummies happy and satisfied.

Curried Garbanzo Beans

Ingredients:

1 Tbs canola oil
½ white onion, chopped
1 can garbanzo beans
½ cup frozen petite peas
1 Tbs + 1 tsp garam masala, ground
1 Tbs tikka masala, ground
3 generous dashes of smoked paprika
salt and pepper to taste
red chili flakes to taste
2 Tbs coconut cream
½ cup low sodium vegetable stock
1 Tbs tomato paste

To make:

Over medium-high heat, add oil to a medium-size frying pan. Once it’s hot add your onions. Add a pinch or two of salt and let brown slightly for about 2-3 minutes, stirring occasionally. Add the garam masala, tikka masala, paprika, red chili flakes, and salt and pepper. Mix spices to evenly coat onions. Allow to cook for 2-3 minutes. Add in peas (they don’t have to be thawed) and garbanzo beans. Again, stir to combine all ingredients. Lastly, add in coconut cream, veggie stock and tomato paste. Once everything as been stirred to combine, turn the heat down to medium-low and allow to simmer for 10 minutes while stirring occasionally.

Banana Coconut Fudgesicles

Here is a super easy recipe for Banana Coconut Fudgesicles. This quick summer treat is creamy, healthy, and delicious! I love having these on hand in my freezer.


Ingredients:

2 very ripe bananas, frozen
1 can coconut cream
¾ cup semi-sweet chocolate chips

To make:

A day or two in advance, freeze very ripe bananas in a ziplock bag. You can break apart pieces or cut into slices. Heat coconut cream in a small pot on the stove over medium-low heat. Add chocolate chips and continually whisk until all the chips have melted. Pour mixture into a blender and add frozen bananas. Blend until you get a smooth consistency. Pour evenly into 10 popsicle molds and place in freezer overnight or until frozen.

Summer Quinoa Salad

 

If you took a peek into my fridge, you would most likely find a big bowl of quinoa salad. I love having this stuff on hand. I used to just make a pot of plain quinoa but spending that extra time preparing the salad allows for quick lunch or dinner prep for the rest of the week. For lunch, I like to sprinkle over a salad and for dinner, I'll have it as a side with chicken and steamed veggies. Make this salad for yourself or try it out at your next get-together or weekend BBQ. It will pair wonderfully with grilled corn on the cob. This salad is gluten free and vegan friendly. It’s also a great source of protein, especially for those on a vegan diet, as quinoa contains a complete protein profile.

Ingredients:

Salad

1½ cups uncooked quinoa
3 cups low sodium vegetable broth
½ tablespoon chili powder
1 can garbanzo beans, drained and rinsed
1 cup sliced black olives
1 cup green onions, sliced
½ cup cilantro, chopped

Dressing

¾ cup olive oil
¼ cup lemon juice
¼ cup low sodium tamari
½ teaspoon paprika
¼ teaspoon cumin

To make:

Using a fine mesh sieve, rinse quinoa under cold water. Add quinoa to a pot along with vegetable broth and chili powder. Give a quick stir and turn heat to high. Once the quinoa reaches a boil, turn heat to medium-low. You want a slow boil. Cook for about 25 minutes or until quinoa is done. Fluff with fork and allow to cool completely. Quinoa may be made a day in advance and refrigerated. In a large bowl, add cooked quinoa, and remaining ingredients for the salad. Gently mix well. In a smaller bowl, combine all your ingredients for the dressing. Whisk together and pour over salad. Stir to evenly distribute dressing. Cover and refrigerate until ready to eat. I like to chill it for an hour or two to allow the flavors to meld.

Moroccan Lentil Soup

There is a magical herb shop I discovered a few years back. I’m trying to remember if I stumbled upon it myself or if someone took me there. Either way it’s one of my favorite places to visit when I’m up in San Luis Obispo. I pretty much planned my birthday afternoon around going to this place because I wanted to stock up on my favorite teas and spices. The Secret Garden Organic Herbs Shop's name pretty much sums up the place. It’s hidden off the main drag in a little outdoor type cottage surrounded by flowers and foliage. They have a large selection of medicinal herbs, spices, and teas which the owner blends herself. You could seriously spend an hour here admiring the wall holding rows of large mason jars filled with all sorts of goodness. My favorite tea that they offer is Candy Cane Lane. It’s a seasonal blend which consists of green tea, jasmine flowers, spearmint, peppermint, ginger, cinnamon, roses, and stevia leaves. I made sure to get a larger bag the last time before they ran out.
Awhile back I had purchased some different culinary spices including a Moroccan curry blend. It smelled so good. I’ve never done much Moroccan cuisine so it sat in my cupboard a bit longer than expected. Finally, I told myself I had to make something with it. And now we have Moroccan Lentil Soup! This is my go to soup recipe. It’s so easy and healthy. A bowl is a meal in itself. Lentils provide a great source of protein and fiber, keeping my stomach full and satisfied. My mom likes to serve this soup over a bowl of couscous.




Moroccan Lentil Soup

Ingredients:

1 medium white onion, chopped
1 large carrot, diced
2 medium zucchini, sliced in quarters
1 cup red lentils
1 can garbanzo beans
4 cups low sodium vegetable broth (chicken broth can be used in place but would not make the soup vegan)
2 cups water
2 tablespoons Moroccan spice blend from Secret Garden Herb Shop
1 teaspoon salt
½ teaspoon red chili flakes
pepper to taste
2 tablespoons canola oil

To make:

Rinse lentils in a fine mesh sieve until water runs clear and set aside.
Heat a large pot over medium heat and add oil.
Once the oil is hot, add onions and saute for about 2 minutes, stirring occasionally.
Add carrots and cook for another 2 minutes.
Add zucchini and garbanzo beans along with the Moroccan spice blend, salt, red chili flakes and pepper. Mix well to coat vegetables.
Pour in the vegetable broth and water. Turn heat up to high.
Once it reaches a boil, add lentils and stir to combine. Reduce heat to a low boil for 30 minutes, stirring every so often.
After 30 minutes your soup is ready to enjoy!
Let the remaining soup cool before storing in the fridge.

Kabocha Squash

Have I ever mentioned that I love Wednesdays? Well I do. It's my Monday so I'm back in the Kitchen with Amber for prep. It's also the day of farmers market. I met up with Vanessa this afternoon and we walked into town. She's been up north for the past week so it was nice to see her and catch up. I picked the usual chard, celery, pasilla chiles, lettuce, and bell peppers, but was curious about all the squash that are now available. I haven't done too much cooking with squash. I think I always thought they were too difficult but really, they are one of the easiest things to cook. I asked the woman at the Roots stand if the small orange squash was a mini pumpkin. She said it was a Kabocha squash also known as a Japanese pumpkin. She noted that the taste is sweeter than pumpkin and explained how to cook them. Cut in half and brush with olive oil. Roast in the oven for about 40 minutes at 350°. Mine took close to 50 minutes. I scraped out the seeds to cook on a separate tray. They were seasoned with a little bit of olive oil and course salt. I had no idea what to pair with this so I decided to steam some broccoli and that's when I had the idea to stuff it in the squash with the toasted seeds. It was such a simple dinner but so yummy. I can't wait for next Wednesday so I can purchase more. Okra was another first time purchase today which I've also never cooked with. Some research needs to be done. When I think of okra I remember myself and my childhood best friend eating pickled okra right out of the jar. Oh yeah, and the Torkelsons. Remember that show?

Made this green drink earlier for my snack... I can now include granny smith apples into my diet which makes me a very happy girl. A month without fruit is no fun. Lots of ginger and lemon, apple, and celery leaves and stalks.

Also pretty excited about my new book purchase

Today was a good day. Hope everyone else enjoyed themselves.

Veggie Tacos

It's been far too long since I've done a new post. A lot has been going on but that's really not an excuse. My visit to the doctor earlier this week has forced me to become strict with my diet again. I swear this candida is going to be the end of me. I have been dealing with this for about three years now. I know I could have gotten rid of it if I had stuck with the proper diet but I always gave in to sugar. I should rephrase my previous statement and say that sugar is going to be the end of me. That is why I have given it up once again. I'm so tired of feeling sick all the time. I'm determined to overcome this for good. Today is day 5. The doctor gave me an herbal formula as well as a high dose probiotic. The supplement protocol will last around a month and a half. If things are looking good I will start to incorporate low sugar fruits back into my diet at that time.

As for now it's lots of veggies. Since I have been so horrible at keeping up with this, here are a few instagram shots of my meals lately.

I made veggie tacos for lunch today.  They were delicious. 

I started out by roasting a pasilla chile in the oven at 400 degrees until tender.  I wasn't keeping track but I would say it took around 20-30 minutes.

On two corn tortillas, I spread hummus and topped them with shredded goat milk cheddar. These were placed in the oven after the chile came out. (Reduce heat to 350 and bake until cheese melts.)

I cut the roasted chile into strips and divided them between the two tortillas after taking them out of the oven. Arugula, onion, and hemp seeds topped these tacos off. Chipotle cayenne vinaigrette was drizzled on top.

I may have shared this dressing recipe before but I will share it again because it's so yummy. Equal parts apple cider vinegar and olive oil, dijon mustard, and chipotle cayenne powder. I'll usually add a little bit of lemon or lime juice too.

I made a side salad for my tacos with heirloom tomato, onion, and anaheim chile.

Dinner in a Ramekin

 One of the things I'm trying to work on in my life is to save money. As I look over my account statements I'm amazed at how much money I spend on food. What can I say, I love food. I love cooking and I love eating out... trying new places and going back to the ones I like best. So now I'm trying to do as my mom does and use up everything in the kitchen before going to the store again. After going to the gym and meeting my friend for a walk today I was starving by the time I got home. What to make... I still had some leftover tomato sauce as well as zucchini middles (these were leftover from making noodles last night.) I also had a little bit of steamed kale and green beans. I decided to make a veggie layer bake with a side salad. For the veggie bake I started by sauteing sliced zucchini with a lot of red chili flakes. I spread a layer of tomato sauce in a ramekin and added the zucchini. I sprinkled a little bit of goat milk cheddar and topped that with my next mixture of sauteed veggies which consisted of garlic, onion, and green and red bell pepper. I added half of the veggies into the ramekin and added another layer of sauce. Once I added the rest of the sauteed veggies, I sprinkled on some cheese and baked it in the oven for around seven minutes at 350 degrees.

My side salad consisted of kale, green beans, and tomato sprinkled with hemp seeds. I prepared a homemade vinaigrette of olive oil, apple cider vinegar, and dijon mustard.

For throwing all these odds and ends together, it made for a very tasty dinner with no additional shopping or spending required.

Sun Tacos

 Tuesday night, I spent the evening with one of my best friends. She lives down in Santa Barbara so we have to plan our hangout time around our work schedules. We used to be roommates and cook dinner together all the time. It was so much fun to be able to do that again. Having both worked in the deli at New Frontiers, we loved eating the Sun Tacos. I've totally been obsessed with them lately and have been making different variations. We decided to make our own version for dinner. 

 To accompany our tacos, we made a salad with red bell peppers, carrots, and sprouted pumpkin seeds.

Our version of Sun Tacos

Spread a thin layer of yellow miso on a corn tortilla... we each made two.

Top with sunflower seeds and Daiya Mozzerella Cheese. This is by far the best vegan cheese I have ever had. When melted, it actually tastes like real cheese. 

Place in the oven at 350° until cheese is melted.

Top with broccoli sprouts, avocado, onion, carrots and red bell pepper.

Breakfast the next morning after an early spin class.

Greek yogurt with sprouted pumpkin seeds and homemade granola made by Kayla's roommate. It was so yummy!

I told you I was obsessed with these tacos. For dinner last night I made them with zucchini, pumpkin seeds, sage cheddar cheese, green bell pepper, onion, and carrots.