#vegetarian #cooking Archives » Kay's Clean Eats

Nutted Wild Rice Pilaf

Nutted Wild Rice Pilaf is an amazing side dish filled with so much flavor and texture. The combination of sweet potatoes, nuts, herbs, cranberries, and wild rice come together and make this dish unforgettable!

One of my favorite things about this time of year is all the gatherings. I love getting together with family and friends and sharing in the spirit of gratitude for all we are so grateful for. It is a beautiful time of year and for me feels like newness is upon us. Before my parents went their separate ways we would always have the most beautiful and over the top thanksgivings spreads! I am one of 5 kids, so there were always tons of delicious food! My mom is one of the best cooks I know!! Now that, that chapter has come to a close the torch has been passed my way! 

Okay, I’m not trying to make this a sob story, I swear its happy! Now that I get to host I do very much still make the original family mashed potato and stuffing recipes, however, I add my own twist things! That’s the beauty of starting something new its a chance to change and make things better!! I can not wait to get a bigger place and start hosting for my friends too! Nutted Wild Rice Pilaf is a dish nobody will forget and my favorite part about it is the various levels of texture and delicious flavor. You get it all with this dish!

Incorporating fall flavors is easy and makes everything taste like you’ve been working at it all day. This Nutted Rice Pilaf goes great as a side dish but I also love it on its on! Its hearty and taste great with a side arugula salad. 

How do I cook Nutted Wild Rice Pilaf:

In a medium sauce pan bring 2 cups of chicken broth to a boil. Next, stir in your wild rice blend. Reduce heat and simmer covered for 30-35 minutes. Uncover and fluff wild rice blend with a fork, cooking for an additional 5 minutes. 

While the rice is simmering in another skillet add olive oil, sweet potato and onion, cook till tender. Add in pecans, walnuts, cranberries, and garlic, keep cooking for 2 minutes. Lastly add in the rice, spices and combine.

Love an easy side dish also try, Easy Greek Pasta Salad.

Yield: 6

Nutted Wild Rice Pilaf

Nutted Wild Rice Pilaf

Nutted Wild Rice Pilaf is an amazing side dish filled with so much flavor and texture. The combination of sweet potatoes, nuts, herbs, cranberries, and wild rice come together and make this dish unforgettable!

Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes

Ingredients

  • 1 cup wild rice blend
  • 2 cups chicken broth (veggie broth vegan option)
  • 1 cup sweet potatoes, diced
  • 1/2 cup white onion, diced
  • 1/2 cup pecans
  • 1/2 cup walnuts
  • 1/2 cup dried cranberries
  • 2 garlic cloves, minced
  • 1/2 tsp ground thyme
  • 1 tbsp dried parsley
  • 1/4 tsp black pepper
  • salt to taste

Instructions

    In a medium saucepan bring 2 cups of chicken broth to a boil. Next, stir in your wild rice blend. Reduce heat and simmer covered for 30-35 minutes. Uncover and fluff wild rice blend with a fork, cooking for an additional 5 minutes. While the rice is simmering in another skillet add olive oil, sweet potato, and onion, cook till tender. Add in pecans, walnuts, cranberries, and garlic, keep cooking for 2 minutes. Lastly, add in rice and spices and combine.

Nutrition Information:

Yield:

6 | 7 freestyle points |

Serving Size:

1

Amount Per Serving: Calories: 240 Total Fat: 12g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 11g Cholesterol: 2mg Sodium: 420mg Carbohydrates: 31g Net Carbohydrates: 0g Fiber: 4g Sugar: 14g Sugar Alcohols: 0g Protein: 5g

Pumpkin Chocolate Chip Muffins

Nothing says October like Pumpkin Spice. Pumpkin Chocolate Chip Muffins are packed with pumpkin and topped with sugar. They are super moist and absolutely delicious. How else would I celebrate on the first day of October?

I could eat pumpkin muffins year-round. They give off all the cozy Fall feels. This time of year it seems like Trader Joe’s explodes with pumpkin everything and I am all for it! First on my list of pumpkin things to make is pumpkin chocolate chip bars. Next, these amazing Pumpkin Chocolate Chip Muffins! 

Pumpkin muffins are a great pair to your cup of coffee or tea. Freezer friendly only takes second to reheat in the microwave.  

Pumpkin Chocolate Chip Muffins

Pumpkin Chocolate Chip Muffins

Delicious pumpkin flavor with bursts of chocolate.

Prep Time 7 minutes
Cook Time 35 minutes
Total Time 42 minutes

Ingredients

  • 1 1/2 cups all-purpose flour, or gluten-free
  • 1/2 tsp baking powder
  • 2 eggs
  • 1/4 cup coconut oil
  • 1 tsp vanilla extract
  • 1 cup pure pumpkin puree
  • 1 tbsp almond butter any nut butter will work
  • 1 cup brown sugar or coconut sugar, if you like a sweeter muffin add in another 1/2 cup
  • 2 tsp pumpkin spice
  • 1/2 cup chocolate chips
  • dash of salt

Spice and Sugar topping

  • 1 tbsp sugar
  • 1 tsp pumpkin spice

Instructions

  1. Preheat the oven to 350 degrees F. Line a 12 cup muffin tin with paper liners. Spray each of them with nonstick spray.
  2. In a medium bowl mix together your flour and baking powder then set aside.
  3. In a large bowl whisk together the pumpkin puree, eggs, coconut oil, vanilla extract, almond butter, sugar, pumpkin spice and salt.
  4. Whisk in the flour mixture to your large bowl of wet ingredients BUT be careful to not over mix.
  5. Fold in chocolate chips.
  6. In a small bowl combine sugar and pumpkin spice for topping.
  7. Divide the batter evenly among the 12 muffin liners and sprinkle each muffin with the sugar and pumpkin spice mixture.
  8. Bake for 30-35 minutes or until a toothpick comes out clean. Let cool 5-7.

Teriyaki Chicken and Rice Bowls

Teriyaki Chicken and Rice Bowls take 30 minutes to make and are the perfect weeknight dinner for the whole family. On busy nights this is my go-to meal. A beautiful blend of chicken, carrots, broccoli simmered in a homemade teriyaki sauce and served over a bed of rice. Your next dinner is only 30 minutes away.

Isn’t it the best when all parties in your home love dinner. I do have one child that usually has something to say before every dinner even before she even takes a bite. That is unless its something like cupcakes or ice-cream. Happy to announce that this meal has my most opinionated child stamp of approval, in fact, she asked me to make Chicken Teriyaki again, winning!

I grew up competitively swimming and I must say at every swim meet there were teriyaki chicken bowls and they were my favorite thing about swim meets, ha! Swimmers, I think we can all relate teriyaki bowls and cup o’ noodles, are a swim meet snack bar staples! As I got older and more into eating clean I learned of all the added sugars and nonsense added into a bottle of pre-packed teriyaki sauce. I promise to give you the best quality ingredients in this sauce. I used agave for sweetener but feel free to sub for honey or coconut sugar.

You can make this low carb very easily by throwing it over some cauliflower rice or having it as a lettuce wrap. If you’re looking to beef up these bowls cook up some frozen egg rolls to go along with the bowls.

Can I Make This With Frozen Vegetables?

YES! But cook the veggies first to avoid a watery bowl. Feel free to add in your favorite veggies I love adding steamed cabbage!

Do I have to cook the chicken stovetop?

Nope! Feel free to use the grill just keep the chicken whole. In a pinch, use could even get away with using ground chicken or rotisserie chicken!

Tips for Success:

  • Don’t use excess salt coconut aminos is salty enough, you can easily over salt this by using salt.

  • Add in your favorite veggies red bell pepper, cabbage, and sugar snaps are great additions.

  • Leftovers: Due to the nature of agar-agar powder it will become jello-like in the fridge but don’t fear will liquefy once it’s heated again!

 

Teriyaki Chicken and Rice Bowls

Have dinner out in 30 minutes! A flavor-packed bowl with amazing teriyaki sauce!
Prep Time10 mins
Cook Time20 mins
Course: Main Course
Cuisine: American, Japanese
Keyword: chicken, dinner, rice bowl, teriyaki
Servings: 4
Author: Kay

Ingredients

Teriyaki Sauce:

  • 3/4 cup coconut aminos
  • 4 tbsp agave (can sub coconut sugar)
  • 3 tbsp rice vinegar
  • 2 cloves minced garlic
  • 1 tsp ground ginger
  • 1 tbsp agar-agar powder ( can sub corn starch)

Chicken, Veggies, and Rice:

  • 2 lbs chicken thighs (can sub breast) chopped in cubes
  • 2 cloves garlic minced
  • 1 tbsp onion powder
  • 1 1/3 cups diced carrots
  • 3 cups broccoli diced
  • 1/4 cup green onions diced
  • sesame seeds (optional)

Instructions

For the teriyaki sauce:

  • In a small saucepan over medium heat combine the coconut aminos, agave, rice vinegar, garlic, and ginger. Stir with a whisk for 2 minutes. 
  • Mix in the agar agar powder and the water. Stir until sauce comes to a low boil and then reduce it to a simmer, turn off the heat.  

For the chicken:

  • In a large skillet over medium-high heat add in sesame oil, chicken, minced garlic, and onion powder. Cook chicken till lightly brown on the outside about 4 minutes.
  • Add in the broccoli and carrots, sauté for 2 more minutes. Pour the teriyaki sauce into your chicken and veggies. Stir and let simmer for 10-15 minutes.

To assemble bowls:

  • Layer rice into 4 bowls and top with chicken and veggies. Drizzle desired about of teriyaki sauce and top with green onions and sesame seeds. Enjoy!

Roasted Vegetable Quinoa Bowls

Easy no fuss bowls that are perfect for meal prep, lunch and dinner. Prepare these bowls and have a healthy lunch or dinner for the week!

After a week of all inclusive eating tacos and drinking margaritas in Mexico, its time for a little break. Craving all the vegetables!! These are my favorite bowls to eat during the week. Once you make this bowl you will find yourself wanting more, healthy eating does not have to be gross or boring.

Before we jump into the recipe I want to say that I don’t think of these bowls as a “recipe” they are customizable and easy to make. You can put different veggies in your bowl every time out just stick to your favorites.

Print Recipe
5 from 1 vote

Roasted Vegetable Quinoa Bowls

Hearty noursih bowls perfect for lunch, dinner or meal prep!
Prep Time10 mins
Cook Time25 mins
Course: Salad
Keyword: meal prep, nourish bowl
Servings: 4

Ingredients

Roasted Vegetables

  • 2 cups cabbage (purple or green) cut in thin strips
  • 1 zuchinni sliced into rounds
  • 1 cup Brussels sprouts cut in half
  • 1 bell pepper sliced core and seeds removed
  • 2 tbsp extra virgin olive oil
  • garlic powder, salt and black pepper

Quinoa

  • 1 cup quinoa
  • 2 cups water
  • pinch of salt

Toppings

  • 1/4 cup feta crumbles
  • 1/4 cup pine nuts
  • 1/4 cup sun dried tomatoes roughly chopped

Instructions

  • Pre-heat oven to 400°F. Spread out and evenly place veggies on your baking sheet. Drizzle with extra virgin olive oil and toss till veggies are evenly coated. Sprinkle with salt, pepper and garlic powder. Bake for 25 minutes or until veggies are tender but crisp on edges.
  • While veggies are roasting prepare your quinoa. In a small sauce pan combine water, quinoa and salt. Bring to a boil then turn down heat and cover. Cook for 15 mins then turn off heat, keep covered for 7 minutes while heat is off. Fluff with fork before serving.
  • Assemble bowls by adding quinoa and an assorment of veggies. Sprinkle liberally with feta, sun dried tomatoes and pine nuts. Enoy!
  • Note- if you are mal prepping you can place everything in containers and microwave when you are ready to eat.
  • Optional but totally reccomened to add avocado chunks!

Blackberry Banana Bread Bars

With a pint of blackberries ready to eat and a few sad bananas in the fruit basket, I went ahead and took matters into my own hands. Whipped up this unique ONE BOWL, refined sugar free, Vegan and gluten free banana bread with a blackberry twist. This is not your average banana bread its a light, healthy and utterly delicious take on it!

Using a minimal 8 ingredients and one bowl because lets be honest…dishes are the pits! These bars where a huge hit after school today with my kiddos! Kid and mama approved is always a bonus!! This berrylicious banana bread is my new favorite. It is extremely simple to make, slightly dense, packs a big flavor and perfectly moist! The kids enjoyed it with a ice cold glass of almond milk and I love mine with some tea or coffee. It can be made in a bread pan but I find it comes out best in a brownie pan.

To make start with a medium size bowl and combine your ripe bananas, coconut sugar, chia seeds, almond milk and coconut oil. Mash bananas while mixing all ingredients together.

Now that wet ingredients are mixed, add in your almond flour and baking soda. Mix in the dry ingredients.


Gently fold in your blackberries, and transfer to your prepared baking dish.

Place more halved blackberries on top and bake!

Blackberry Banana Bread Bars

The best Berrylicious snacking bread! Refined Sugar Free, Gluten Free, Vegan, and Dang Delicious!
Prep Time10 mins
Cook Time1 hr 5 mins
Course: Breakfast
Keyword: banana bread
Servings: 6
Author: Kay

Ingredients

  • 2 bananas very ripe
  • 1/2 cup coconut sugar
  • 1 tbsp chia seeds
  • 1/3 cup almond milk
  • 1 tbsp coconut oil, melted
  • 2 cups almond flour
  • 1 tsp baking powder
  • 1 cup blackberries halved

Instructions

  • Pre-heat oven to 350°F, and greese a 9' x 13' cake pan, I use avocado oil spray.
  • In a medium bowl combine the bananas, coconut sugar, chia seeds, almond milk and coconut oil. Comnine till all ingredients are well incorperated.
  • Add in the almond flour and baking powder, combine till all ingredients are mixed in.
  • Gently fold in 3/4 cups of the blackberries, reserve the rest for topping.
  • Pour batter into prapred cake pan. Using the back of a spoon even out the batter. Top with the rest of your blackberries.
  • Bake for 1 hr and 5 mins. Let cool and enjoy!! Stores great in fridge!

 

 

Mexican Quinoa Salad

The most delicious and fresh Mexican Quinoa Salad of all time. Full of things you most likely already have on hand! This is a complete meal, but also goes great with your favorite choice of protein. The salad is vegan friendly, gluten and refined sugar free. Filled with protein rich black beans, fresh veggies, and creamy avocado all tossed in  tangy lime dressing. It is the perfect vegetarian meal to add to your weekly menu rotation.

Quinoa, like I said before, so NOT 2018. It slowly has been pushed aside by queen cauliflower. In my opinion quinoa is way better.  I incorporate quinoa into my weekly lunch rotation on the regular. Did you know that quinoa is a complete protein? It is healthy, very easy to make and relatively cheap when you get in from the bulk section. I always try to get all my nuts and grains from the bulk section to help keep grocery costs down.

Full of fresh corn, cilantro, avocado chunks, tomatoes, red onion, garlic, black beans, a touch of cumin and oregano, all dressed in tangy lime juice… It will make your taste buds sing, so dang delicious!

If you use this salad for meal prep just leave out the avocado and store in the fridge. This is a great dish to bring to a summer party or potluck! The flavors are amazing and combine so well. If you can’t find fresh corn just use thawed frozen corn kernels. I used white quinoa with mine but tricolor would work great too. If you want to pack a little heat in your dish add in a dash of cayenne.

Print Recipe
5 from 1 vote

Mexican Quinoa Salad

The most delicious and fresh Mexican Quinoa Salad of all time. Full of things you most likely already have on hand! This is a complete meal, but also goes great with your favorite protein choice. The salad is vegan friendly, gluten and refined sugar free.
Prep Time15 d
Course: Main Course
Cuisine: Mexican
Keyword: salad

Ingredients

  • 2 3/4 cup quinoa (1 cup of dry quinoa cooked)
  • 3/4 cup black beans, drained and rinsed
  • 3/4 cup corn kernels
  • 1/2 cup red onion, diced
  • 2 garlic cloves, minced
  • 1/2 cup tomatoes, diced
  • 1 avocado, cut into small squares
  • 1/2 cup cilantro leaves, loosly packed
  • 2 limes juiced, about 5 tbsp
  • 1/2 tsp cumin
  • 1/2 tsp oregano
  • 2 tbsp olive oil can sub avocado oil
  • salt to taste

Instructions

  • Add all ingredients into a medium size bowl, gently toss. Taste for seasoning and enjoy!

 

Mediterranean Quinoa Salad

Mediterranean Quinoa Salad is packed with protein and fresh mediterranean flavors! It is filled with chickpeas, cucumbers, cherry tomatoes, parsley, feta and pine nuts. Each bite is filled with texture and flavor. Its gluten free and can be vegan if you omit the feta.

This salad is an excellent side dish to your favorite protein. It works excellent in meal prep and is a great dish to bring to any BBQ or potluck. It is easy to adjust you can add or omit anything to your own personal preference. Hooray for warmer weather we can finally enjoy cold salads!

I absolutely love salads for lunch. I always use what I have, but today I was not craving a green salad! The jar of quoina in my pantry called to me! Kale and quinoa are so 2018.. I know! However combined with all the flavor in this salad, you can not go wrong! I had my husband eating this salad for lunch too.

The balance between the fresh parsley and lemon give this dish such a bright flavor!

THIS IS A GOOD ONE.

Mediterranean Quinoa Salad

Mediterranean Quinoa Salad is packed with protein with fresh mediterranean flavors! Its filled with chickpeas, cucumbers, cherry tomatoes, parsley, feta and pine nuts. Each bite is filled with texture and flavor. Its gluten free and can be vegan if you omit the feta.
Prep Time12 mins
Course: Side Dish
Cuisine: Mediterranean
Keyword: salad
Servings: 8
Author: Kay

Ingredients

  • 2 cups cooked quinoa
  • 1 cup chopped cucumber
  • 1 15 oz can chickpeas drained and rinsed
  • 1 cup cherry tomatoes halved
  • 1/4 cup chopped parsley
  • 1/4 cup feta crumbles
  • 3 tbsp pine nuts

Dressing

  • 1/4 cup extra virgin olive oil
  • 3 tbsp lemon juice
  • 1 tbsp red wine vinegar
  • 1 tbsp dried oregano
  • 1 tsp garlic powder
  • salt to taste

Instructions

  • Mix the olive oil, lemon juice, vinager, oregano, garlic powder till well combined. Season with salt and pepper then set aside.
  • In a large bowl combine the quinoa, cucumber, cherry tomatoes, chickpeas, parsley, feta and pinenuts.
  • Drizzle the dressing, and garnish with fresh parsley. Season to taste. Serve cold.