Bell pepper, tomato and chicken pasta sauce
Ingredients:
-2 large chicken breasts
- 2 large red bell peppers
-2 1/2 cups of cherry tomatoes (3-4 large handfuls)
-1 onion
-parsley
-1/3 cup tomato sauce
- milk of choice
- pasta of choice
- salt, pepper, onion and garlic powder and an Italian spice mix.
Steps
1. Cut the chicken breast and bell pepper into cube like pieces.
2. Cut up the onion into small pieces.
3. Warm a large pan with oil and sauté the onion until slightly golden. Add in the chicken pieces and cook for about 3-4 minutes before adding soya sauce, garlic and onion powder, salt, pepper, an Italian spice mix and the bell pepper.
4. Cook everything for around for 6-8 more minutes (more or less) and then add chopped up cherry tomatoes and parsley and cook for 3 minutes or until the tomatoes have softened. Add in the tomato sauce, at least 1/3 cups but you may add more if desired.
5. cook for 2-3 more minutes.
6. cook your pasta of choice according to the package.
7. serve!
Healthy taco bowl
Ingredients:
-wild rice or quinoa (you may pick!)
- Avocado
-spinach
- chicken or protein of choice
- red beans
- cucumber
- tomato's
- parsley
- sour cream (you may use a vegan or dairy free substituted)
- lemon
- salt, pepper, garlic powder, 3 table spoons of soya sauce, onion powder
Steps:
1. Take 1 chicken breast (can be for 1-2 servings) or 2 chicken breasts for 4 servings and cut into pieces (make sure you was all the ingredients when necessary.
2. To a pan on medium heat cook the chicken with salt, pepper, soya sauce and garlic powder (6-10 minutes- cook until golden brown).
3. Wash 3-5 handfuls of spinach (the amount depends on how much you want), and cook in the same pan for 3 minutes or so. Make sure to season with salt, pepper, and onion powder.
4. In the mean while cook your quinoa or brown rice according to its packaging.
5. Wash one hand full of beans and tomatoes.
6. Cut up your cucumber into cube like pieces and the cherry tomatoes in half.
7. Cut the avocado up in pieces.
8. To make the sauce add 5 table spoons of sour cream, the juice of half a lemon, a pinch of salt and some dill weed. You can adjust the seasoning according to your taste.
9. Assemble everything together once done with preparation or with cooking and garnish with some parsley
Baked salmon but with a twist
Ingredients:
- 4 pieces of salmon
- tomato sauce
- parsley
- mushrooms (1-2)
-1 apple cut into slices
- 1 thin slice of butter (vegan butter works)
- olive oil
- sweet potato
- brussel sprouts
- quinoa
- salt, pepper, turmeric, onion powder
Steps:
1. Pre-heat your oven to 180 degrees.
2. Wash your salmon and add some salt.
3. To the top of the salmon add 2-3 apple slices (peeled and cut), mushrooms (washed and thinly cut), 1 table spoon of tomato sauce and parsley.
4. Take 4 sheets of tin foil, large enough to loosely wrap and cover the salmon in. Add 2 very thin slices of butter to the bottom of the tin foil and add the salmon pieces on top.
5. Wrap the salmon in tin foil and add on to a baking sheet and into the oven to cook for around 30-45 minutes. (always keep an eye out when cooking)
6. Mean while, cook the quinoa according to the packaging.
7. In another baking sheet lined with parchment peel, cut and wash 1-4 sweet potatoes (you may choose the amount).
8. Wash and cut the stem of the brussel sprouts (amount can be chosen here as well).
9. Season the brussel sprouts with garlic powder and salt. Season the sweet potatoes with salt, pepper and turmeric. Add a drizzle of olive oil and bake in a baking sheet until golden brown.
10. Serve one everything is done cooking
Ingredients:
- Basil (1 cup)
- wall-nuts 4 small handfuls
- olive oil 1/4 cup
- garlic: 2-3 cloves
- salt
- Italian seasoning
- parmesan: 3-5 tablespoons
- pasta
- ricotta (optional for topping)
- 1 small zucchini
Home made pesto sauce- with an extra veggie
Steps:
1. Peel the zucchini and cut it into tiny pieces. Cook in a pan lightly drizzled with olive oil until golden brown.
2. Prepare the pasta and cook according to the packaging.
3. In a food processor or blender add: the basil, olive oil, garlic (peeled and thinly sliced), wall-nuts, Italian seasoning, zucchini and a 1/4 table spoon of salt.
3. Blend the ingredients together and then add the parmesan cheese.
4. Strain the pasta once cooked.
5. Add the sauce into the pasta, mix and serve.
(Soft) vegan meat balls
Ingredients:
-3/4 cup of quinoa
- 5 table spoons of beans
- 2 large handfuls of chick peaks
- 1 shallot
- olive oil
- tomato paste (1 table spoon)
- salt, pepper, oregano
Steps:
1. In a blender or food processor combine cooked quinoa, beans, chickpeas, tomato paste, 3 table spoons of olive oil, 1 chopped shallot, salt, pepper, and oregano.
2. Blend together and roll into balls.
3. In a pan drizzled with some olive oil on medium heat cook the meat balls evenly until golden brown.
4. You can serve this with pasta, quinoa, in a salad, etc.