a food wonk.

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vegan

lentil veggie fajitas

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photo by Lea Kriesberg

Fajitas are a great meal– they taste great, can be made really healthy, and are versatile. I was debating how I should make these fajitas– you could use plain black beans, simmer the beans with onions and spices, use lentils, or if you’re an omnivore, you could use chicken. I love these lentil fajitas because they have a kind of meaty, satisfying texture and they keep well throughout the week. Using lentils will take more time than just plain black beans, but I think it’s worth it. If you’ve never tried lentils, they’re apart of the legume family (they’re technically a “pulse,” which means they are dried). Legumes and pulses are high in protein and fiber, which make them really filling and healthy. There are many varieties of lentils, but red lentils are perfect in this recipe because they become really soft when you cook them. Lentils are also great because they absorb other flavors. The bell peppers and onions are also so easy to make and are a fun way to get in those veggies. You could use any vegetable you like. I think zucchini and squash would also be great fajita-style. This is one of my favorite go-to recipes, I hope you like it!

lentil veggie fajitas
Author: Lea Kriesberg
Prep time:
Cook time:
Total time:
Serves: 5
Fajitas made out of hearty lentils and plenty of veggies. An easy plant-based recipe to eat throughout the week.
Ingredients
  • 1 cup red lentils
  • 1 can chopped tomatoes
  • 1/2 white onion
  • 3 bell peppers
  • 3 tablespoons cumin
  • 1 tablespoon garlic powder
  • 1 tablespoon chili powder
  • 1 tablespoon spicy Old Bay seasoning
  • 1 tsp salt
  • 1 tsp black pepper
  • olive oil
  • whole wheat tortillas
Instructions
  1. Add the lentils to a pot with 2 cups of water. Bring the water to a boil. When the water boils, turn the heat down so that the lentils are simmering. The lentils will take around 30-40 minutes to become soft.
  2. While the lentils are cooking, prepare the vegetables. Chop the vegetables into thin strips.
  3. Heat up a frying pan with about a tablespoon of olive oil. When the oil is hot, add the vegetables. Season the vegetables with salt and pepper (and more spices if you want).
  4. Sauté the vegetables until they are slightly softened, but not mushy.
  5. When the lentils are soft, drain out any access water if there is some. Add the can of chopped tomatoes to the lentils.
  6. Add the spices to the lentils and tomatoes.
  7. Bring the lentils back to a boil. When it’s boiled, turn the heat down to let it simmer. Let the lentils simmer so that some of the water evaporates and it becomes more thick. Taste it while it is simmering so you can adjust the spices.
  8. When the lentils have reached your desired consistency, add them to a whole wheat tortilla and top with the vegetables.
Notes
You can use whatever spices you like and have on hand. You could also buy a packet of taco seasoning, which will have a blend of all the spices you need if you don’t have or want to buy individual spices.

 

roasted tomatoes with white beans and garlicky greens

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photo by Lea Kriesberg

Considering it’s peak tomato season, I thought I should make something that highlights how delicious they are right now. Eating produce that’s in-season means it will taste amazing and cost less– it doesn’t get better than that. I don’t even like raw tomatoes that much, but when roasted, they are so good. I promise, even if you don’t like tomatoes either, you should try them roasted. Their flavor completely transforms to taste like how you find them on top of a margherita pizza or in tomato sauce. Roasting with just a little salt, pepper, and olive oil and then simmering the tomatoes makes this recipe really easy, simple, and hands-off. You just put them in the oven and let them do their thing. When they’re simmering, you can just leave it on low heat for however long you have time for and while you’re preparing other things. You can get so much flavor without doing anything fancy or difficult.

I also usually opt for black beans or chickpeas, but for this recipe I mixed it up and used white beans. They have a really nice mild flavor and absorb other flavors well. I combined them with the roasted tomatoes and let them simmer with vegetable stock to create a delicious, simple, and summery dish to pair with greens and rice. In my opinion, garlic will make anything taste good, so sautéing my greens with some fresh garlic makes this recipe even better. It’s an optional step (you could just leave the greens raw) but the garlic complements the beans and tomatoes really well. You could also eat it with pasta or mixed with any other grain you like. This recipe gives me major Italian-inspired vibes and felt way fancier than it really is. I hope you give it a try!

roasted tomatoes with white beans and garlicky greens
Author: Lea Kriesberg
Prep time:
Cook time:
Total time:
Serves: 5
Roasted tomatoes and white beans make a flavorful and filling summery dish. It gives me Italian-inspired vibes.
Ingredients
  • 4 large tomatoes*
  • 2 cans white beans
  • 1 can vegetable stock
  • 1/2 white onion
  • 5 cloves garlic (or use garlic powder)
  • brown rice
  • greens (I used collard greens but you could use spinach, kale, or anything else)
  • nutritional yeast/cheese (optional)
  • olive oil
  • salt and pepper
Instructions
  1. Preheat your oven to 400 degrees
  2. Boil a pot of water for the rice. When the water is boiled, add the rice and simmer until the water is absorbed or until the rice is cooked.
  3. Chop your tomatoes into chunks (not too small). If you’re using cherry tomatoes, cut them in half or leave them whole.
  4. Drizzle the tomatoes with about 3 tablespoons of olive oil and season with salt and pepper. Toss to make sure everything is coated.
  5. Place the tomatoes in a pan (preferably one with sides because the tomatoes will release some juice) and place in the oven for around 20 minutes or until they are slightly shriveled and juicy.
  6. While the tomatoes are roasting, chop up the onion and garlic.
  7. Heat about a tablespoon of olive oil in a pot over medium-low heat. When the oil is hot, throw in the onion and cook until it is fragrant and translucent, then put in the chopped garlic. Stir it around so it doesn’t burn. Garlic burns easily so if it starts to get brown too quickly, turn down the heat.
  8. When the tomatoes are done in the oven, add them to the pot with the onion and garlic. Add the vegetable stock and white beans. Bring the mixture to a boil and then turn down the heat to medium-low so that it is simmering. It might look too liquidy, but just let it simmer in the pot for at least 20 minutes (this allows some of the liquid to evaporate so it will get more thick and stew-like).
  9. Season with more salt, pepper, and garlic powder if needed
  10. While the tomatoes and beans are simmering, prepare the greens. Chop up a few more cloves of garlic.**
  11. Heat a tablespoon of olive oil in a pan over medium-low heat. When the oil is hot, add the garlic. Stir it around so it doesn’t burn. After about a minute, add in the greens until they are bright green and softened. This will only take around 3 minutes.
  12. When the tomato and bean mixture is simmered to your liking, add to a bowl with the rice and greens. Top with a little bit of nutritional yeast or cheese for something extra
Notes
*I used a mix of large tomatoes and little cherry tomatoes. You could do all big tomatoes or all cherry tomatoes or a mix.[br]**You can quickly prepare the greens right before you want to eat or cook up a whole bunch of greens to keep for the whole week. I used collard greens, which are a bit more tough so they keep better throughout the week. For something lighter like spinach, I would probably cook right before so it doesn’t get too soft. Adjust how much garlic you use depending on how much greens you’re cooking (and how much garlic you like).

 

cauliflower fried rice

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photo by Lea Kriesberg

I should probably say that my favorite part of fried rice is all of the vegetables, but really, it’s definitely the scrambled eggs. I know I’m not alone in this. Fried rice is a great vehicle for vegetables, but the way you find it in restaurants is still not the healthiest meal. Cauliflower rice is having a moment right now, which is great, because it makes for a really healthy alternative for fried rice! I found a bag of pre-riced cauliflower at Trader Joe’s but I’ve also seen it pop up at other grocery stores too in the frozen section. You can also rice your own cauliflower too but the pre-rice bags save a step.

Cauliflower fried rice is great because it comes together fast and is easy to make in bulk to save for the week. This was great to bring to work because all you have to do is put it in a container and heat it up in the microwave when you’re ready to eat. All you need to do is chop up a bunch of vegetables, heat it with the rice, and add a super simple two ingredient sauce that makes it taste just like Chinese takeout. I also did some multi-tasking with this recipe by making extra vegetables to use for both the rice and a thai red curry I made for dinner. I used broccoli, asparagus, and bell peppers but you can use whatever vegetables you like. For a protein source in the rice I of course had to do the scrambled eggs, but I also made my crispy tofu for the curry that would be great in this too. Check out that post if you want my secret for making tofu that’s actually crispy!

I hope you have fun customizing your own healthy fried rice! Bring it for lunch and make all your coworkers jealous!

cauliflower fried rice + 2 ingredient seasoning sauce
Recipe Type: lunch/dinner
Author: Lea Kriesberg
Prep time:
Cook time:
Total time:
Serves: 4
Super easy and healthified version of fried rice. Loaded with vegetables and topped with a simple sauce.
Ingredients
  • 1 bag cauliflower rice (around 3 cups)
  • 2 cups chopped vegetables
  • 8 eggs (2 per serving)
  • 1/4 cup tamari or soy sauce
  • 3 tablespoons maple syrup or honey
  • olive oil
Instructions
  1. Start by chopping all of your vegetables into even, bite-size pieces.
  2. Heat about 2 tablespoons of olive oil in a pan. When the pan is hot, add the vegetables.*
  3. When the vegetables are slightly softened, add in the cauliflower rice. Sauté until everything is combined. Set aside in a large bowl for storing for the week.
  4. In the same pan, scramble the eggs. When the eggs are done, mix them into the bowl with the rice.
  5. For the sauce, mix together the tamari and maple syrup. Mix with the rice.
Notes
*You can use whatever vegetables you like, but using vegetables that cook quickly will keep the whole recipe fast.

 

simple veggie thai curry

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photo by Lea Kriesberg

This recipe is so easy it’s almost cheating. I’ve posted about saving money and saving time, and this recipe demonstrates that for me. I love ordering thai curry when I go out to eat, so I wanted to try to make it at home. Rather than buying all the spices and ingredients used in thai curry like lemongrass, a special kind of lime, and thai ginger, I bought a little bottle of thai red curry paste from the grocery store, which has all the ingredients I would need already in it. It made this recipe so easy, fast, and delicious. If you’ve never tried thai curry, it’s really flavorful, rich, and creamy because the base is coconut milk. This means that it’s also filled with healthy fats that will keep you full and satisfied.

Aside from that, curries are great because they’re easily customizable. You can pack in whatever vegetables you like. I used broccoli, bell peppers, spinach, and asparagus but you can add in whatever vegetables you like. Eggplant, onions, kale, and potatoes or sweet potatoes would be great. Just keep in mind that some vegetables take longer to cook (I’m looking at you, sweet potatoes). To keep this recipe fast I would use quick-cooking vegetables like I did.

This is so easy to make a big batch of to save for the week and I promise it actually tastes even better as leftovers. I also made a big pot of brown rice and a pan of crispy tofu for the week (and as usual you can make whatever protein source or grain you like).

Now I will disclose my secret for crispy tofu (because even though I’m a vegetarian, I cannot do raw, soft tofu). First, make sure your tofu is as dry as possible. Slice the block of extra-firm tofu in half and wrap it in a clean dish towel. Place it under something heavy like a pot or frying pan. Let it sit like that for a while you prep other parts of the recipe you are making. If you have access to a Trader Joe’s they sell super firm tofu that is already pressed! It’s awesome! Once you’ve pressed your tofu, coat it in a thin layer of olive oil and then sprinkle it with corn starch or flour and toss the tofu to make sure it’s evenly coated and there are no floury bits. This really helps it get crispy in the oven. I’ve found that adding crispy tofu to dishes like curry or stir-fry and then adding the sauce really helps the tofu stay crispy. If you’ve been put-off by tofu (I understand), I would definitely recommend giving this technique a try. I hope this helps!

simple veggie thai curry + my secret to crispy tofu
Recipe Type: dinner
Author: Lea Kriesberg
Prep time:
Cook time:
Total time:
Serves: 4
Make a big batch of this easy thai red curry, filled with vegetables and flavor. Tastes even better as leftovers!
Ingredients
  • 2 cans coconut milk (I found that one can of coconut milk= 2 servings)
  • 4 tablespoons red thai curry paste*
  • 1 package extra firm tofu
  • 1 teaspoon corn starch or flour
  • 4 cups chopped vegetables**
  • 2 cups brown rice
  • olive oil
  • salt and pepper
  • optional add-ins: maple syrup, tamari/soy sauce, chopped onion
Instructions
  1. Preheat your oven to 350 for the tofu
  2. Start boiling a pot of water for the rice. When the water is boiled, add the rice and cook until it is soft and the water is absorbed.
  3. Cut your tofu into small bite size pieces. If you have time, press the tofu using a cloth and something heavy to get some more of the moisture out.
  4. While the tofu is being pressed, chop all your vegetables.
  5. Place your tofu on a baking pan and drizzle with olive oil, salt, and pepper.
  6. Sprinkle the tofu with corn starch or flour and toss to make sure each piece is evenly coated.
  7. Place in the oven for around 25 minutes or until golden brown, tossing half way through.
  8. Start the curry by sautéing the vegetables in a large frying pan with about a tablespoon of olive oil. Make sure the pan is hot before adding the vegetables so they will cook very quickly.
  9. When the vegetables are slightly softened and brightly colored, add the coconut milk and curry paste. When the coconut milk starts bubbling, turn down the heat to let it simmer. It will start to thicken and get creamier. Let it simmer for about 5-10 minutes.
  10. Add any other flavorings you want, like a bit of maple syrup for more sweetness or a bit of tamari or soy sauce.
  11. When the rice is done, add it to a large bowl with the curry and tofu and enjoy!
Notes
*You can find some sort of premade curry paste at most grocery stores. You can also make your own paste or use powdered spices but this makes it really easy and ends up saying money because you won’t need to buy a bunch of ingredients you might not use again. The paste is basically like a concentrated version of all the spices and ingredients used in thai curry. I used the “Thai Kitchen” brand. [br]** I used broccoli, asparagus, spinach and bell peppers because I like them and they cook fast. Potatoes and sweet potatoes would be delicious in this too but they take longer to cook. You could also use eggplant, kale, and carrots.

breakfast banana blender bread

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photo by Lea Kriesberg

Are you impressed with my alliteration skills? I thought about throwing a “best” in there, but that would just be overkill. Really though, this recipe is the best. Who wouldn’t want to eat banana bread for breakfast? This is basically how I eat my oatmeal but in loaf form– still super healthy, satisfying, and perfectly sweet. If you thought breakfast couldn’t get easier than making a bowl of oatmeal it just did. It’s great to have this all prepped for breakfast in the morning. You can enjoy it at home or easily bring it to-go.

This beautiful loaf was actually also made by a blender (yes, my little mini blender). I took the rolled oats I always use for my oatmeal to easily create a flour (no need to buy oat flour or any other flour). You can also use the blender to quickly blend the wet ingredients together. Just combine the two parts in a bowl and you’re set!

I love to eat this warmed and smeared peanut butter with a side of coffee. This recipe is totally customizable too. Add different fruits, chopped nuts, or more spices. You could even add chocolate chips.  I hope you enjoy this fun way of mixing up your morning bowl of oatmeal!

Time: 45 minutes
Active: 15 minutes
Serves: 10-12 slices

Ingredients:

  • 2 cups rolled oats/oat flour
  • 1/2 cup rolled oats
  • 2 ripe bananas
  • 1/4 cup maple syrup
  • 1 cup milk of choice
  • 2 teaspoons baking powder
  • 2 teaspoons vanilla
  • chopped nuts (optional)
  • cinnamon (optional)

Instructions:

  1. Preheat the oven to 350°
  2. Add the oats to your blender. Blend until a flour forms. This will only take a few seconds.
  3. Add bananas, maple syrup, vanilla, and milk to the blender. Blend until combined. If you like your banana bread to have a little more texture, pulse the wet ingredients to leave some chunks of bananas.
  4. Combine wet and dry ingredients in a large bowl and add the baking powder. Add some regular rolled oats for texture. Fold in chopped nuts if you want.
  5. Pour the batter into a greased loaf pan. Top with more chopped nuts. Bake for around 30 minutes or until golden brown on top and a toothpick comes out clean.

photo by Lea Kriesberg

healthy veggie quesedillas

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I loved quesadillas…until I worked in a Mexican restaurant. Believe me, you would hate quesadillas too if you smelled them at 10:00 in the morning. Quesadillas and I were on a break for a while but the other day I regained my craving. The classic Mexican cheese sandwiched between two flour tortillas is delicious, but can leave me feeling weighed down and aren’t that nutritious. The great thing about quesadillas is that they are so easy, simple, and inexpensive to make at home. I revamped the quesadilla I got to know so well to make it more filling (in a good way) and healthy.

To be honest, these came out even better than I expected. This proves that combining just a few simple ingredients together can make something completely different and delicious. I think the “refried” bean dip is what really makes it. On its own, this bean dip is a great recipe to have in your arsenal. Perfect for dipping chips into, adding to salads and bowls, or spreading on sandwiches. It’s so easy and inexpensive to make– all you need is beans and some spices (there’s actually no oil or frying involved.)

As for the rest of the quesadilla, I bought little corn tortillas– the only ingredients are corn and water. The package comes with a lot so they are also great for making breakfast tacos with eggs and that bean spread we just talked about! It’s also super easy to sneak veggies into this recipe. I sautéed some spinach and corn on the side and added that, but you could also do onions, bell peppers, or zucchini. The avocado also added the perfect creamy texture so I didn’t even miss the cheese but you can add it if you want.

These taste amazing made fresh so the tortillas are warm and crispy, but you could definitely whip up a bunch, keep them in the freezer, and warm them in a pan when you’re ready to eat. You’re not going to look cute while enjoying this one, but it’s so worth it.

Time: 35 minutes
Active: 10 minutes
Serves: 6-7

Ingredients:

  • corn (or whole wheat) tortillas
  • 2 cans black beans
  • garlic powder
  • chilli powder
  • cajun seasoning (this was a mix of paprika, garlic powder, chill powder, smoked chipotle powder, salt, pepper)– you can use whatever you have on hand
  • salt and pepper
  • spinach
  • corn
  • avocado
  • nutritional yeast/cheese (optional)

Instructions:

  1. Start by getting the beans going. You want to give them as much time as possible to soften. Rinse the beans and add them to a pot. Cover them with water– you don’t need to be exact with this. Boil the water. When the water starts to boil, bring the heat down so the beans are simmering. Add the spices– you can taste and adjust as you go so don’t worry about measurements. Let the beans simmer while you prep other things. (In this case I was making my breakfast banana bread!) I let the beans simmer for 35 minutes, but if you don’t have that much time it’s okay, just as long as they get soft enough to mash.
  2. When the beans have softened and most of the water has been absorbed, mash them with a fork until creamy.
  3. When the beans are set, sauté your spinach or vegetables in a pan. Set them aside.
  4. Warm the tortillas on the pan. When they are slightly browned and crispy (I think this is key), spread on the bean dip and top with vegetables, avocado, and cheese or nutritional yeast.
  5. Sandwich the tortillas together, cut in half, and enjoy!

 

coconut chia pudding breakfast bowl

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photo by Lea Kriesberg

Peach season is upon us! My ripe summer peaches go so well with this two-ingredient coconut chia pudding. I’m very loyal to my overnight oats, but I wanted to mix it up and try something new with this recipe. If you’re not familiar with chia seeds, they are tiny edible seeds that are a great source of healthy omega-3 fats and fiber. When mixed with a liquid like water or milk they form a gel-like consistency (they can hold about 10 times their dry weight in liquid!) They gel up quickly in around just 10-15 minutes, or just leave them in the refrigerator overnight.  I know some people might find the texture a little weird at first, but I think they’re really fun to eat because it’s just like a pudding. You can also use a blender to make the consistency smoother. Chia seeds are easy to find in most grocery stores, or you can order them in bulk online off of Amazon. For this recipe, I just combined canned coconut milk (another source of healthy fat!) and the chia seeds. You could use almond or soy milk too (using a plant-based milk will make it creamier.) Just like overnight oats, this is the perfect breakfast to prep in advance to make your mornings easier. This breakfast is also perfect for any vegan or gluten-free friends!  I topped my chia pudding with peaches and my homemade chocolate granola. Feel free to get creative with whatever toppings you like– nuts, seeds, bananas, berries. This recipe is perfect for summer and takes just minutes to make. Let me know what you think!

Prep: 3 minutes
Serves: 2

Ingredients:

  • coconut milk (1 can= around 2 servings)
  • chia seeds (6 tablespoons, 3 tablespoons per 1 cup liquid)

Instructions:

  1. Combine the chia seeds with coconut milk. Mix well. Let sit for 10-15 minutes or leave in the fridge overnight.
  2. Add fresh fruit and other toppings.

photo by Lea Kriesberg

roasted chickpea crouton salad (+ simple pesto)

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photo by Lea Kriesberg

Honestly, I felt like a real adult when I successfully created this pesto. I wouldn’t say I’d make this in my dorm room, but if you have a little extra time and want to try your hand at some homemade pesto, this is a really great way to do it. I bought some fresh basil (I feel like that sounds very adult), and added some ingredients that I already had. Usually pesto calls for parmesan cheese and I don’t have any, but I do have nutritional yeast so I used that. Nutritional yeast never does me wrong, which is why it made my list for top 10 most useful ingredients! (Using nutritional yeast instead of cheese also makes this recipe vegan.) I don’t have a food processor so I just used my little blender to whizz everything together and it worked perfectly! Again, this mini blender is truly a kitchen essential. Almonds helped me achieve the slightly chunky and thick consistency I like. You could use any nut you have– I think walnuts or cashews would work too. This pesto is a great multipurpose spread to use throughout the week–I envision it being delicious in omelets, on a toasty sandwich, or mixed into a bowl of pasta and veggies. For the rest of the salad I cooked some quinoa, cut up some kale, and roasted chickpeas. Both quinoa and roasted chickpeas are super easy and fast. Quinoa takes just 15 minutes to cook and the chickpeas take around 10-15 minutes to get crispy and delicious in the oven. This is one of my favorite ways to eat chickpeas. Toss them in some spices, salt, and pepper, throw them in the oven, and they come out tasting like little crunchy croutons (except with more protein and fiber!) Crispy roasted chickpeas also make a great snack when you’re craving something salty and crunchy (perfect substitute for potato chips). This  little salad works well for preparing in advance to pack for lunches throughout the week. I’ve found that using more creamy spreads instead of salad dressing ensures that the salad won’t get soggy when you pack it and keep it in the fridge until lunch time. Hope you enjoy!

Prep time: 20 minutes
Active: 1o minutes
Serves: 5

Ingredients:

  • kale
  • quinoa (1 cup dry= around 4 servings)
  • chickpeas (2 cans)
  • spices* ( whatever you have– Old Bay, chili powder, garlic powder, mixed herb seasoning, etc.)
  • salt and pepper

for the pesto

  • basil (1 bunch)
  • nutritional yeast (around 1/4 cup) (can use parmesan cheese)
  • almonds (around 3 tablespoons)
  • olive oil
  • garlic powder/fresh garlic (1 clove fresh garlic, 1 tablespoon garlic powder)
  • salt and pepper
  • water (to thin if necessary)
  • oil

*If you want more ideas for great spices to use check out this post!

Supplies

  • baking sheet
  • blender/food processor

Instructions:

  1. Preheat the oven on the broil setting (so heat is only coming from the top).
  2. Start boiling a pot of water for the quinoa. When the water is boiled, add the quinoa and turn the heat down to a simmer. Loosely cover the pot with a lid. Simmer for around 15 minutes or until all the water is absorbed.
  3. Wash the chickpeas and dry them as well as possible using a kitchen towel. Getting them dry will help them get crispy in the oven.
  4. Lay the chickpeas on a baking tray.
  5. Cover the chickpeas with oil and salt, pepper, and other spices (use an oil with a high smoke point like canola, avocado, or coconut– olive oil won’t get as hot, which is not ideal for when you want things to get crispy!) Use whatever spices you have– I like my chickpeas a little spicy so I use spicy Old Bay and chili powder along with some garlic powder.
  6. Place the chickpeas in the oven for around 15 minutes. Keep your eye on them because they can burn easily. Toss every few minutes so all sides get evenly crisped.
  7. While the quinoa and chickpeas are doing their thing, wash and chop the kale.
  8. For the pesto, wash the basil and put all the ingredients into the blender. Blend everything together until it reaches a consistency you like. Taste it and add more nutritional yeast, garlic, or other ingredients until it tastes right to you. If you like a chunkier pesto add more almonds, if you like a smoother pesto, add more water.