My Foodie Call

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  • Tag: broccoli

    • Whole Wheat Broccoli Mac N Cheese

      Posted at 8:00 pm by myfoodiecall
      Aug 27th
      mac n cheese

      Mac n cheese for the family that doesn’t want to give up mac n cheese.

      So my oldest loves mac n cheese. I’m sure I’ve mentioned it on the blog 12 times but she does. I mean what kid doesn’t. But she REALLY loves mac n cheese. Recently she had to create a “me” box for school and include things in it about herself.  Guess what was included in this 15 year old’s box? A box of mac n cheese. Right next to her fashion design books was a box of Annie’s. True story.

      While I am definitely guilty of using Annie’s (many of times,) I do on occasion bust out my vegan mac n cheese recipe from time to time. While everyone likes it just fine and they certainly would not turn down any form of pasta, I am pretty sure they long for the real deal fat-laden mac n cheese. So here is my attempt at a healthier, non-veganized REAL mac n cheese.

      With broccoli.

      Vegetables have to be somewhere in the mix. duh.

      Here is how I started.

      Whisk up your cheese, flour and other dry ingredients.

      I whisked up my cheese, flour and other dry ingredients.

      Roast your broccoli.

      Meanwhile broccoli was roasting.

      I ended up chopping mine a bit more when it was done roasting.

      I chopped it a bit further when it was done.

      Meanwhile my pot was busy cooking up some macaroni.

      All the while, my pot was busy cooking up some macaroni.

      Combined the hot macaroni with the cheese.

      Next I combined my drained, hot macaroni with the cheese concoction.

      Adding my broccoli!

      Added my dose of green!

      Add to the casserole dish

      Piled it into the casserole dish…added more cheese, my milk…dotted my butter…

      finished product. voila mac n cheese

      Baked… and voila. The finished product.

      Broccoli Mac n Cheese

      INGREDIENTS:
      16 ounce package whole wheat macaroni
      16 ounce package of shredded sharp cheddar cheese
      1/4 cup nutritional yeast
      2 tablespoons whole-wheat flour
      ¼ teaspoon ground mustard
      Salt and pepper to taste
      1 1/4 cups almond milk
      1 1/2 tablespoons butter

      1 head of broccoli (chopped and drizzled with a tablespoon oil of choice)

      DIRECTIONS:
      1) Preheat oven to 375°F. Spray a casserole dish or a 9×13 pan. Set aside.

      2) Combine 2 1/4 cups cheese and nutritional yeast with dry ingredients (flour, ground mustard, salt and pepper).

      3) Spray a foil lined cookie sheet. Roast broccoli for 30 minutes and remove from oven, but keep the oven on because you will need it for your mac n cheese.
      4) While broccoli is roasting, cook macaroni according to package directions.

      5) Once macaroni is done, drain and return to pan.

      6) Combine cheese mixture with hot macaroni and stir.

      7) Add roasted broccoli and then fold whole mixture into the casserole dish.

      8) Pour milk over macaroni.

      9) Top with remaining cheese and dot with butter

      10) Bake for 35-45 minutes or until firm and golden brown. (You can stick a knife in the center to see if it has firmed up.)
      11) Let sit for 10-20 minutes before serving to set (like you would a lasagna).

      Posted in Meatless mealtime | Tagged broccoli, nutritional yeast, pasta, whole wheat
    • Sesame Basamati Rice with Summer Vegetables

      Posted at 8:00 pm by myfoodiecall
      Jul 7th
      Sesame rice with summer vegetables.

      Sesame Basmati Rice with Summer Vegetables.

      Everyone recovered from their 4th of July? Ready to get healthy again? Try this summery rice dish that is enhanced with a bit of sesame that adds that little something something, but is not too overpowering…

      Sesame Basmati Rice with Summer Vegetables

      Ingredients

      • 1 cup chopped onion
      • 1 tablespoon coconut oil
      • 1 1/2 cups brown basmati rice
      • 3 garlic cloves, minced
      • 3 cups water
      • 1 teaspoon salt
      • 1 cup chopped broccoli
      • 1 cup cut green beans
      • 1 small sliced summer squash (just under 2 cups)
      • 2/3 cup diced red pepper
      • 2 tablespoons sesame seeds
      • 1 teaspoon sesame oil

      Directions

      1. Combine onion and oil in a large saucepan
      2. Saute over low heat for 8-10 minutes, stirring frequently
      3. Stir in the rice and cook for another minute
      4. Add the garlic and cook for another minute.
      5. Add the water and salt and bring to a boil.
      6. Stir, cover and cook until almost all of the water is absorbed 35-40 minutes.
      7. Remove lid and stir in the vegetables.
      8. Cover and cook for another 6-7 minutes.
      9. Stir in sesame seeds and oil.
      10. Serve right away.
      FYI, might want to double this recipe.

      FYI, might want to double this recipe.

       

      Posted in Salads, Soups, and Sides | Tagged broccoli, brown rice, red pepper
    • “Veggie Infused” Pasta Salad

      Posted at 8:00 pm by myfoodiecall
      Jun 4th

      Need a dish for an upcoming barbecue? Here is a lightened up Pasta Salad made with whole wheat pasta and gobs of veggies. Hence the name. “Veggie Infused Pasta Salad”.

      Give it a shot.

      Give it a shot.

      Here is how this recipe goes down.

      Cook your pasta.

      Cook your pasta.

      Mix up your healthy-"er" sauce.

      Mix up your healthy-“er” sauce.

      Add this...

      Add this…

      Add some of this (or even frozen peas would work...)

      And some of this (or even plain frozen peas would work…)

      Mix, mix…

      And it becomes this.

      And it becomes this.

       

      
Veggie Infused Pasta Salad
      Ingredients:

      • 1-16oz package whole-wheat noodles (I used Fusilli, but you could use elbows, penne… whatever you are feelin’!)
      • 3/4 cup low-fat mayonnaise
      • 1- 5.3 oz container plain greek yogurt
      • 2 teaspoons organic sugar
      • 1 teaspoon salt
      • 3/4 teaspoon everyday seasoning
      • 1 tsp sriracha (or more, I would have tripled this if it was just for me but the goal was to keep this kid friendly!)
      • 1/4-1/2 cup veggie broth (depends on how thick or thin you like your sauce)
      • 1 bag broccoli slaw
      • 1 cup frozen mixed vegetables (I used Soycutash from Trader Joe’s, see picture above.) 
      • 1/2 cup shredded cheddar cheese (optional, but again I added cheese to make it more kid friendly)

      Directions
      1. Cook noodles according to package directions. Drain. Transfer to a large bowl to cool.
      2. Whisk together the light mayonnaise, greek yogurt, sugar, salt, everyday seasoning, sriracha and veggie broth in a medium bowl.
      3. Mix noodles, frozen vegetables and broccoli slaw with mayonnaise mixture, stirring well to combine.
      4. Cover and refrigerate to let flavors set. 2-3 hours. Add salt and pepper to taste.
      5. Mix in optional cheese just before serving.

      Veggie Infused Pasta Salad

      Veggie Infused Pasta Salad

      Posted in Salads, Soups, and Sides | Tagged broccoli, whole wheat pasta
    • Veggies and Seitan. Cooked to perfection in parchment.

      Posted at 8:00 pm by myfoodiecall
      Apr 24th

      Veggies and what??

      Seitan

      Remember this stuff from this post?

      Seitan. Are you following me?? Then you remember this stuff. If you missed it, check out this post.

      If you haven’t bought it yet, get out of your chicken breast comfort zone and give it a chance.

      Veggies and Seitan

      Veggies and Seitan

      Do this.

      Do this.

      Start with your cut veggies, marinade, and Seitan.

      Add vegetables like so...

      Spoon mixture onto parchment like so…

      Fold and wrap like so...

      Fold and wrap like so…

      Tuck ends under so your veggies do not fall out.

      Tuck ends under so your veggies do not fall out.

      Transfer to a pan and roast it up.

      Transfer to a pan. Roast it up.

      Plate it.

      And done. Perfectly cooked and fool-proof. Trust the parchment!

      Veggies and Seitan

      (Cooked to perfection in parchment)

      • the juice of one orange
      • 2 Tbs extra virgin olive oil
      • 3 cloves garlic, minced
      • ¼ tsp black pepper
      • 3 cups broccoli florets
      • 5-6 carrots, sliced on bias
      • 1 8-oz. pkg. Seitan, drained and sliced (if it is not already cubed or in pieces)
      • ½ cup dried cherries (or cranberries)

      Directions

      1. Preheat oven to 400°F.
      2. Cut 5 sheets of parchment paper, and set aside.
      3. Whisk together orange juice, oil, garlic, and pepper in large bowl. Add broccoli, carrots, parsnips, Seitan, and dried cherries and toss to coat with juice mixture. Season with salt and pepper, to taste.
      4. Arrange 1/5 of vegetables on one sheet of parchment. Fold parchment over 
food overlapping, then tuck in sides. Flip over onto baking sheet (so that tucked sides are down…trap that heat!)
      5. Repeat with remaining vegetables and parchment.
      6. Bake for 15 minutes. Let stand 2 minutes before serving.
      7. Serve on top of grain of choice. Brown rice, farro, or quinoa. I did quinoa this time 🙂

      Plate it.

      Posted in Meatless mealtime | Tagged broccoli, carrots, quinoa
    • Build-your-own: Greens and Grains Veggie Bowls

      Posted at 8:00 pm by myfoodiecall
      Feb 20th

      So I belong to this really awesome lunch group called the Taste and See. Basically the Taste and See is just a group of women  that meet once a month in someone’s home to prepare and cook incredible plant-based meals. The lunches are held from 11:00 AM- 1:00 PM, and really…we just learn from each other and eat a great meal.

      That simple. I am not sure about you, but I eat on the go WAY too much. Sitting an eating a lunch with awesome people and good conversation should be a top priority. I am working on this….

      Furthermore, the relationships that I have developed through the Taste and See have been so rewarding and to eat great food together? Bonus.

      As mentioned, this lunch group only meets once a month and we keep it simple. 11:00 AM-1:00 PM. Each menu is different, brainstormed and  decided upon a few months in advance, and then ingredients are divvied up so we can shop, and then create kitchen mayhem.

      We cook, sit, eat, leave. Good food, good conversation. Love it.

      If you live in the Charleston area, take a break and come join us. http://www.totallyfit.org/totally-fit-programs/taste-and-see/

      The point of today’s post?

      Right in line with the adult Taste and See, we felt the need to get the kids in the kitchen for their own Taste and See. Whether they want to or not. 🙂 It’s all fine if mom is eating healthy but to try to execute that on the home front? This is a whole different ballgame. Especially with the junk food forces at school and soccer shenanigans working against us. So the mission for the Kids’ Taste and See was to keep it simple, get the kids cooking, and possibly open some eyes to wholesome, plant-based foods.

      Alas, the Taste and See 2. Same deal, 11:00 AM-1:00PM, except not monthly…baby steps.

      This past Monday we had our third Taste and See 2 (woot woot), and it was fun, fast and all hands were on deck.

      On the menu? We did a “Build-your-own” Greens and Grains Veggie Bowl. Check out a few pictures from our day, and if you scroll through, you will see the actual menu further below.

      IMG_4177

      Cooking up some broccoli and cauliflower. We try to get the kids to do as much as possible, although parents are around to help and guide if need be.

      Dicing some avocado.

      Slicing some avocado.

      My little lady hard at work.

      My own little  tall lady hard at work.

      Older kids were assigned the more difficult cutting, like carrots, while the younger ones did the leafy greens.

      Older kids were assigned the more difficult cutting, like carrots, while the younger ones did the leafy greens.

      Making the peanut sauce. This one was my favorite!

      Measuring and whisking up the peanut sauce. This one was my fave!

      These were put together by the younger kids.

      These were put together by the younger kids. There was a job for everyone.

      IMG_4190

      Pick your green, pick your grain. Pretty self-explanatory. Purposely did not include brown rice in our assembly line. Why? Most kids do just fine with rice. The point is for kids to venture out and possibly explore farro…

      Really the possibilities are endless with this. We kept the options some what minimal so that we could stay within our time constraints and not have mom's buying too many ingredients.

      Really the possibilities are endless with this. We limited the options so that parents didn’t have to take out a second mortgage to afford their ingredients.

      The crew. Ready to divide and conquer.

      The crew. Ready to divide and conquer.

      Okay, so a couple of things on the pictures. There are not near as many as I would have liked for various reasons.

      For example, I had to shoot home because I forgot to bring one crucial ingredient for one of our sauces, miso paste. Womp Womp…Also regarding the pictures. Although the boys do not appear to have helped at all in the prep, it’s because while I was home getting the miso, they had been there, done that. By the time I got back with the stuff they were way beyond their kitchen duties and practicing their zip-lining skills out back of the house.

      Another thing. I kind of attacked the food when I got back so no end result Grains and Greens Veggie Bowl picture. Forgive me if I post our exact menu??

      Kids Taste and See 2-

      February 17, 2014

      Grains and Greens Bowls

      (main course)

      Choose your greens:

      • Organic Romaine Hearts (1 package, chopped)
      • Organic Spinach (1-5 oz package, chopped)

      Choose your grain:

      • Whole Wheat Couscous (cook according to package instructions)
      • Farro (cook according to package instructions)

      Choose your vegetables:

      • Broccoli (1 head, chopped and lightly cooked)
      • Cauliflower (1 head, chopped and lightly cooked)
      • Sweet potato  (2 lb. bag cooked and cubed)
      • Carrots (1 package long, chopped and lightly cooked)
      • Red peppers (2, seeds removed, and fine-chopped)
      • Cucumber (2 peeled and fine chopped)
      • Avocado (2, cubed)

      Choose your protein:

      • garbanzo beans (1 can organic)
      • black beans (1 can organic)
      • 1/2 cup sunflower seeds
      • 1/2 cup pepitas

       Sauces

      1) Ginger-sesame Sauce

      • 2 cloves garlic, minced
      • 4 tsp toasted sesame oil
      • 1 tsp fresh ginger
      • 2 tsp white miso
      • Juice of 1 lemon
      • 2 tbsp soy sauce
      • 2-4 Tbsp Honey, to taste
      • Approximately 1/4 cup both water and extra virgin olive oil (until you reach desired consistency and taste)

      Whisk together until well incorporated

      2) Peanut Sauce 

      • 6 tbsp natural smooth peanut butter (melt it a bit if too hard)
      • 2 cloves garlic, minced
      • 2-4 tsp ginger, grated
      • 2-4 tsp soy sauce, to taste
      • 2 tsp toasted sesame oil
      • Add water until you reach desired consistency

      Whisk together until well incorporated

      Dessert

      Walnut Oatmeal Date Balls

      Ingredients:

      • 12 Medjool dates, pitted
      • 2/3 cup old fashioned oats
      • 1 cup raw walnuts

      Directions:

      1. Place all ingredients into a food processor and pulse until everything is blended together and a thick batter forms
      2. Roll batter into balls and refrigerate until ready to eat

      http://www.pbfingers.com/2012/03/04/walnut-oatmeal-date-balls

      Drink

      Raspberry Zinger Iced Tea with Stevia

      • 1 box Celestial Seasonings raspberry zinger tea bags
      • Stevia

      Pour 8 cups boiling water over eight tea bags in a heat-resistant container. Steep 4 to 6 minutes and remove tea bags. If desired, add sweetener while tea is hot. Add 4 cups cold water and chill.

      Posted in Meatless mealtime, Random stuff | Tagged avocado, beans, broccoli, kids
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      • Make friends with…Bean Pasta.
      • Whole Wheat Flax ‘N Apple Muffins
      • Small changes…Eat what’s in season.
      • Whole Wheat Broccoli Mac N Cheese
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