Pinto Beans & Rice for One

Ingredients

  • ½ cup canned pinto beans, with liquid

  • 1 cup cooked brown rice, heated

  • 1 tsp. extra-virgin olive oil

  • 1 tsp. ground smoked paprika

  • 1 dash ground cumin

  • ¼ tsp. ground coriander

  • 1 tsp. Bragg Liquid Aminos

  • Himalayan salt (to taste; optional)


Directions

  1. Heat beans in medium saucepan over medium heat for 3 to 5 minutes, or until hot. Drain.

  2. Add oil, paprika, cumin, coriander, and Bragg Liquid Aminos, plus salt (if desired); mix well.

  3. Gently fold beans into warm cooked rice.


Nutrition

  • Calories: 371

  • Total Fat: 7 g

  • Saturated Fat: 1 g

  • Cholesterol: 0 mg

  • Sodium: 759 mg

  • Carbohydrate: 68 g

  • Fiber: 11 g

  • Sugar: 2 g

  • Protein: 12 g


Roasted Pumpkin Seeds (Oven)

Ingredients

  • 2 cups raw green pumpkin seeds (without shells)


Directions

  1. Preheat oven to 400° F.

  2. Arrange pumpkin seeds in a single layer on a baking sheet. Bake for 5 to 10 minutes, stirring every 5 minutes, until very aromatic and slightly browned, being careful not to burn.

  3. Let cool before handling. Store in airtight container.


Nutrition

  • Calories: 180

  • Total Fat: 16 g

  • Saturated Fat: 3 g

  • Cholesterol: 0 mg

  • Sodium: 2 mg

  • Carbohydrate: 3 g

  • Fiber: 2 g

  • Sugar: 0 g

  • Protein: 10 g

Veggie Stir Fry for One

Ingredients

  • 1 Tbsp. coconut oil

  • 2 cloves garlic, chopped

  • 1 Tbsp. grated fresh ginger

  • ½ medium carrot, cut into thin diagonal slices

  • ½ cup broccoli florets

  • ¼ medium red bell pepper, sliced

  • 1 small head bok choy, chopped into bite-sized chunks

  • 1½ tsp. sesame oil

  • 1 Tbsp. Bragg Liquid Aminos


Directions

  1. Heat coconut oil in large skillet or wok over high heat. Add garlic, ginger, and carrot; cook, stirring constantly, for 1 minute.

  2. Add broccoli; cook, stirring frequently, for 4 to 5 minutes. Add bell pepper and bok choy. Reduce heat to medium. Cook 2 to 3 minutes, or until tender-crisp. Turn off heat.

  3. Add sesame oil and Bragg Liquid Aminos. Mix well.


Nutrition

  • Calories: 263

  • Total Fat: 21 g

  • Saturated Fat: 13 g

  • Cholesterol: 0 mg

  • Sodium: 801 mg

  • Carbohydrate: 11 g

  • Fiber: 2 g

  • Sugar: 4 g

  • Protein: 5 g

Edamame & Roasted Corn Succotash

Ingredients

  • ½ cup fresh or frozen corn kernels

  • 1 cup water

  • ¾ cup shelled frozen edamame

  • 1 Tbsp. extra-virgin olive oil

  • ½ medium shallot, diced

  • ½ medium red bell pepper, diced

  • ¼ medium red onion, diced

  • 1 Tbsp. rice vinegar

  • 2 Tbsp. fresh lime juice

  • 2 Tbsp. chopped fresh cilantro

  • Himalayan salt (to taste; optional)

  • Herbal seasoning blend (to taste; optional)


Directions

  1. Preheat oven to 400° F.

  2. Arrange corn kernels in a single layer on a baking sheet. Bake for 10 minutes, or until they caramelize and begin to brown, but before they harden. Remove from oven and set aside.

  3. While corn roasts, bring water to a boil in a small saucepan over medium heat; Add edamame; cook for 5 to 7 minutes. Drain. Set aside.

  4. Heat oil in medium skillet over medium heat. Add shallot, bell pepper, and onion; cook, stirring frequently, for 10 minutes, or until soft.

  5. Add corn and edamame; cook, stirring frequently, for 5 minutes. Remove from heat. Add vinegar, lime juice, and cilantro, plus salt and seasoning blend (if desired). Mix well.


Nutrition

  • Calories: 369

  • Total Fat: 20 g

  • Saturated Fat: 3 g

  • Cholesterol: 0 mg

  • Sodium: 324 mg

  • Carbohydrate: 35 g

  • Fiber: 7 g

  • Sugar: 11 g

  • Protein: 14 g

Garlic Veggie Stir Fry

Ingredients

  • 2 tsp. extra-virgin olive oil

  • 2 cloves garlic, crushed

  • 1 medium carrot, cut into thin diagonal slices

  • ½ medium head broccoli, cut into bite-sized florets

  • 1 Tbsp. water

  • ½ medium zucchini, halved lengthwise, sliced

  • ¼ medium red bell pepper, cut into 1-inch strips

  • 2 Tbsp. fresh lemon juice

  • 1½ tsp. Bragg Liquid Aminos (to taste; optional)


Directions

  1. Heat oil in large skillet over medium-high heat. Add garlic; cook, stirring frequently, for 30 seconds.

  2. Add carrot and broccoli; cook, stirring frequently, for 1 minute.

  3. Add water. Cover; cook for 1 minute. Remove cover. Add zucchini and bell pepper; cook, stirring frequently, for 2 to 3 minutes, or until tender-crisp. Remove from heat.

  4. Add lemon juice and Bragg Liquid Aminos (if desired); mix well.


Nutrition

  • Calories: 199

  • Total Fat: 10 g

  • Saturated Fat: 1 g

  • Cholesterol: 0 mg

  • Sodium: 452 mg

  • Carbohydrate: 24 g

  • Fiber: 4 g

  • Sugar: 9 g

  • Protein: 8 g


Pan Toasted Pumpkin Seeds

Ingredients

  • 2 cups raw green pumpkin seeds (without shells)


Directions

  1. Preheat cast iron skillet on medium heat.

  2. Add the pumpkin seeds to the hot skillet. Stir with a wooden spoon for 5 to 10 minutes, until very aromatic and slightly browned, being careful not to burn.

  3. Let cool before handling. Store in airtight container.


Nutrition

  • Calories: 180

  • Total Fat: 16 g

  • Saturated Fat: 3 g

  • Cholesterol: 0 mg

  • Sodium: 2 mg

  • Carbohydrate: 3 g

  • Fiber: 2 g

  • Sugar: 0 g

  • Protein: 10 g

Hearty Vegetable Miso Soup

Ingredients

  • 1 tsp. extra-virgin olive

  • 2 Tbsp. finely chopped onion

  • 1 clove garlic, chopped

  • 1 medium carrot, cut into thin diagonal slices

  • 1 medium celery stalk, cut into thin diagonal slices

  • ½ tsp. finely grated ginger (peeled)

  • 2 cups water

  • ¼ cup broccoli florets

  • 2 Tbsp. chopped fresh green beans

  • ¼ cup shredded Napa cabbage (or bok choy)

  • 1 Tbsp. wakame seaweed

  • ½ tsp. sesame oil

  • 1 green onion, sliced

  • 1 Tbsp. miso paste ( mixed with 2 Tbsp. hot water)


Directions

  1. Heat oil in medium saucepan over medium-high heat. Add onion, garlic, ginger, carrot, and celery; cook, stirring frequently, for 5 minutes.

  2. Add water; cook at a gentle boil on low for 10 minutes, or until vegetables are tender.

  3. Add broccoli, green beans, cabbage, and seaweed; cook, stirring frequently, for 5 to 7 minutes, or until tender-crisp. Remove from heat.

  4. Add sesame oil, green onion, and miso; mix well.


Nutrition

  • Calories: 155

  • Total Fat: 9 g

  • Saturated Fat: 1 g

  • Cholesterol: 0 mg

  • Sodium: 732 mg

  • Carbohydrate: 15 g

  • Fiber: 4 g

  • Sugar: 5 g

  • Protein: 5 g


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Sweet Potato and Roasted Red Pepper Bisque

Ingredients

  • 1 sweet potato (aka garnet yam)

  • ¼ red bell pepper

  • 1 cup vegetable broth or water

  • 1 tsp. finely grated peeled ginger root

  • 1½ tsp. extra virgin olive oil

  • 2 tsp. mild miso paste, softened in 2 T. hot water

  • Tamari or Bragg® Liquid Aminos, Himalayan salt to taste


Directions

Peel and cube sweet potatoes. Cook in boiling water until tender. Drain and set aside. Meanwhile, roast a whole red bell pepper on gas stovetop or grill, turning frequently until evenly charred on the outside OR in your oven at 400 degrees for 15 to 20 minutes, turning every 10 minutes or until skin is charred.

Put pepper in bowl and cover with towel for 10 minutes to steam. Clean off skin and seeds by running under cool water. Remove seeds, cut in quarters, and chop one quarter into ½-inch cubes. (Set remainder of pepper aside for another use.)

Place sweet potato, pepper, broth or water, ginger, oil, and miso in blender. (If you want chunky soup, set aside some chunks of pepper.) Blend thoroughly, adding more liquid to achieve desired soup consistency. Transfer to a pot and gently heat on low until hot. Add tamari or aminos, salt, and seasoning as desired. Serves 1.


Nutrition

  • 220 calories

  • 7 g fat

  • 1 g saturated fat

  • 0 mg cholesterol

  • 530 mg sodium

  • 35 g carbohydrate

  • 6 g fiber

  • 3 g protein

  • 509 mg potassium