Delicious Dip, Sumptuous Spread

Photo Credit: LAURA WRIGHT

From food blogger, Laura Wright, this dip rates right up there with hummus and guacamole for its deliciousness and versatility.

Tempeh Picatta by Vegan Chef Ayinde Howell

PHOTO: KATE ECHLE for One Green Planet

Tempeh's protein profile rivals that of meat. Made with fermented soy beans, a process that creates a true superfood, tempeh has a slightly nutty taste and is amazingly versatile. This recipe from Vegan Chef Ayinde Howell elevates tempeh to gourmet status. Yummy!

Butternut Squash Soup

1 Butternut Squash (medium), peeled, seeded, and cubed

1 Onion, diced

2 Tablespoons extra virgin olive oil

1-inch piece of fresh ginger, minced

1 clove garlic, minced

Fresh Filtered Water

In a medium saucepan, add olive oil and onion and sauté until soft. Add ginger and garlic and mix. Add butternut squash and just enough water to the pot to cover squash. Cover and bring to a boil. Turn heat down and simmer for about 30 minutes, or until butternut squash is soft. Add mixture to blender or use an immersion blender to blend soup until smooth.

Nicole's Aubergine Dream

Dip? Entree? Side dish? This yummy meal, courtesy of my Scranton Ashtanga yoga instructor, Nicole Scavo-Powell, is packed with protein and works for lunch or dinner, casual or elegant dining, appetizer or main course. You can turn it into a salad, a pita sandwich or even a burrito. It's to die for delicious and, of course, healthy.

Ingredients:

1 large eggplant

12 ounces lentils, cooked 

1 clove (or 2, if you prefer), pressed or minced garlic

1 small onion, diced

1 cup bell peppers, chopped

1 cup zucchini, chopped

1 jalapeno, chopped

2 ounces olive oil

turmeric, cumin and red curry powder, to taste

Directions:

Pierce the eggplant and char-bake it at 400 degrees until soft and tender. Peel off all skin and mash or puree. Put to side. Pan saute garlic, onion, bell peppers and zucchini. Place in large bowl. Add eggplant, lentils and seasonings.

Servings: 2-ish

For dip: Puree all ingredients together.

For entree: Spoon over quinoa, brown rice or buckwheat.

Or use as filler for whole grain pita or burrito.

Lentil Quinoa Salad

I've been preparing all of my own meals, virtually every single day, even while traveling, for the past two years. Every restaurant in Ubud, Bali, in fact, knew me as the goofy woman who brought her own food. I've whittled what started out as hours of preparation, cooking and portioning several times a week to throwing some yummy super-foods together in a few minutes a day.

The key timesaver, I discovered, is Beluga lentils. Vegetarian dishes are easier to prepare than non-vegetarian, and lentils are the easiest of all. Unlike beans, lentils don't need to be soaked prior to cooking. Simply rinse the lentils, add 2 parts water to 1 part lentils, simmer for about 15 minutes (until tender, but not mushy). Drain any excess water and season with turmeric, garlic powder, scallions and salt. Or whatever seasonings you prefer. I generally cook 2 cups of lentils at a time, which make about 5 meals.

Lentils are high in protein, but I like to eat foods that are super high in protein. Protein helps me stay sated longer. One of the best sources of protein I know is quinoa, a magical Peruvian grain that goes with everything. You can eat it for breakfast, lunch and/or dinner. High in calcium and fiber, quinoa is a complete protein with an amino acid profile comparable to non-vegetarian protein sources.

Preparing quinoa is a snap. Simply rinse it in a fine strainer, add 2 parts water to 1 part quinoa. Simmer for about 10 minutes until the grains look opaque, and drain excess water. You can add just about any seasoning or sauce you please, substituting quinoa for pasta and other processed grains. Aside from being packed with powerful nutrition, quinoa is gluten-free and readily available in all health food stores and many conventional supermarkets.

A meal needs to include vegetables—and lots of them—to qualify as healthy, in my mind. In the winter I roast butternut and acorn squashes, and make a small side salad. But during the warmer months, I stick with raw veggies. Since it's still warm where I am, here's my current favorite lunchtime meal:

Lentil Salad

6 oz. cooked Beluga lentils

4 oz. cooked quinoa

16 oz. raw veggies—spinach, broccoli, carrots, tomatoes, peppers, cauliflower, avocado, cucumber, etc.

2 Tablespoons olive oil

2 Tablespoons Balsamic or Apple Cider vinegar

Toss together and enjoy! Finish off with an apple, pear or peach.