Pastas and Rice

Mozzarella, Tomato, and Broccoli Slaw Pasta

The recipe (yields approximately 1 serving)

1/2 package broccoli slaw

1/2 tbsp balsamic vinegar

1/4 tbsp red wine vinegar

1/4 tbsp minced garlic

1 tsp garlic powder

1 tsp italian seasoning

1/2 tsp basil

1 serving fresh mozzarella, cubed

6-10 grape tomatoes

crushed red pepper flakes to tasted

1. Heat minced garlic in greased pan over medium low heat until fragrant.

2. Add broccoli slaw to pan with the balsamic and red wine vinegar and mix well. Cover and allow to sit for 3-5 minutes or until broccoli slaw cooked to taste (I prefer mine with some crunch because I am a girl who craves texture)

3. Add tomatoes, garlic powder, italian seasoning, and basil and cover for an additional 1-2 minutes.

4. Remove from heat and add cubed fresh mozzarella and crushed red pepper to taste.

**if you use fresh herbs, you may want to adjust the quantities.

Lightened Up Spinach and Artichoke Pasta (Serves 6)

The Recipe:

About 3/4 to one box of whole wheat penne pasta
2 cups spinach
1/4 c skim milk
6 oz neufchâtel cheese
1/4 c greek yogurt
2 tsp garlic powder
2 tsp onion powder
2-3 tbsp Parmesan cheese
shake of red pepper (or more if you prefer)
1 large can of artichoke hearts in water

1. Cook pasta according to directions
2. In a food processor add your spinach, milk, neufchâtel cheese, greek yogurt, and spices; puree until all ingredients mixed and the result is a sauce like consistency
3. Once cooked, drain pasta and add back to saucepan. Add your sauce, artichokes, and parmesan cheese and heat until warm on stove top.
4. Serve and Enjoy!

Pumpkin and Spinach Risotto

The Recipe

1 heaping cup arborio rice

1 tbsp olive oil

2 tbsp yogurt butter

1 shallot

1 tbsp minced garlic

1/4 tsp paprika

3/4 tsp pure maple syrup

3 cups vegetable broth

3/4 c pumpkin puree

1 1/3 cup white cooking wine

2 tbsp parmesan cheese

dash of salt and pepper

1. Take 3/4 c pumpkin puree and mix in paprika, nutmeg, salt, and pepper; set aside.

2. Heat olive oil and butter over medium heat and add shallots until translucent. Add minced garlic until fragrant.

3. Stir in rice until coated and cook for about 5 minutes or until rice begins to brown. Add in cooking wine and stir until absorbed.

4. After wine is absorbed, add vegetable broth 1/3 cup at a time and stir until. Continue process until all the vegetable broth is used and rice is cooked through; typically takes 20-25 minutes.

5. Once rice is finished, add pumpkin mixture, spinach, parmesan cheese, and pure maple syrup; mix thoroughly.

Comfort Spaghetti (Spaghetti and Eggs)

Recipe (Makes about 2 servings)

4 oz whole (or gluten free) spaghetti
4-5 eggs whites based on preference ( I always go with 5)
1/2 tbsp minced garlic
2 tbsp diced red or white onion
1/2 cup torn spinach leaves
1/4 cup halved cherry tomatoes
1 tbsp olive oil
sprinkle red pepper flakes
parmesan cheese
salt and pepper to taste



1. Boil spaghetti according to package directions.
2. Meanwhile while spaghetti is cooking slice onion and tomato, and tear spinach.
3. Add minced garlic and olive oil to large skillet and heat over medium heat until fragrant.
4. Add onion until soft.
5. Add cooked spaghetti, tomatoes, spinach, and egg whites. Add salt and pepper and cook until egg is scrambled and spinach is wilted.
6. Top with parmesan cheese, red pepper flakes, and additional salt and pepper to taste.

Broccoli Slaw Fried "Rice"

1/2 package broccoli slaw
4-5 sliced baby portobello mushrooms
2 egg whites
1 tbsp yogurt butter
1 tbsp minced garlic
1 tbsp soy sauce (gluten free)
1/4 tbsp sesame oil
2 green onion stalks finely chopped
handful raw cashew pieces
salt, pepper, and crushed red pepper to taste

1. Place 1/2 package of broccoli slaw in food processor and pulse until finely chopped (rice like texture)
2. Scramble egg whites over medium heat; season with salt and pepper and set aside.
3. Heat butter and garlic in pan over medium heat until fragrant. Add mushrooms and sauté until soft.
4. Add broccoli slaw to pan with soy sauce, sesame oil, salt, pepper, and crushed red pepper. Cook for about 3-5 minutes.
5. Add egg and cook for additional 1 minute.
6. Transfer to bowel and top with scallions and cashews.

Tofu Coconut Curry with Cauliflower Rice

For Tofu Curry:
2 Tablespoons avocado oil 
1/4 container extra firm tofu (place cut tofu on paper towel to allow excess water to drain before cooking)
1/4 tbsp minced garlic
1 tsp ground ginger 
1/2 white onion, finely chopped
1/4 package snap peas (I used frozen and thawed before cooking)
1/4 package organic white mushrooms sliced
1/4 cup peas ( i used frozen and thawed before cooking)
1-1/2 Tablespoons curry powder
3/4 teaspoon sea salt, divided
red pepper flakes to taste
1/2 can light coconut milk
1 cup veggie 
1/2 cup roasted unsalted cashews

For Cauliflower Rice:
1/2 head cauliflower 
salt and pepper to taste
1 tsp butter

1. Place 1/2 head cauliflower in food processor and grind until finely chopped and rice like consistency is achieved. Place cauliflower in microwave safe bowl and season with salt and pepper. Set aside. 
2. Heat 1 Tablespoon avocado oil in a large, deep skillet over medium heat then add tofu and season with salt and pepper. Sauté about 3 minutes on each side or until golden brown. Remove from pan and set aside.
3. Add remaining avocado oil, garlic, ginger, onion, snap peas, peas, mushrooms and a pinch of salt to the skillet then cook until slightly softened, stirring frequently, about 3-5 minutes.
4. Add curry powder, coconut milk and vegetable broth and stir. Season with salt, pepper, and red pepper flakes to taste. 
5. Bring to a low boil and then reduce to simmer. Cook for another 4-5 minutes or until the liquid is reduced and slightly thickened and add tofu to combine. 
6. While sauce continues to cook; place cauliflower in microwave for 3-5 minutes or until tender. Remove and add 1 tsp butter.
7. Remove sauce from heat and pour 1/2 over cauliflower rice and garnish with cashews. Save remaining sauce in refrigerator for left overs.