Eggplant Hummus Wraps

Meatless Monday recipe comin at ya !

This is so great to #mealprep and that’s exactly what I did ! You can just roast the eggplant and mushrooms and make the salad ahead of time! Then during the week, you can throw this wrap together whenever you need. Just make sure to have some good hummus on hand !
.
Here’s the recipe:
.
1 large eggplant 
1/2 container of mushrooms
2 tbsp olive oil
1 tsp garlic powder 
Salt and pepper
.
Slice eggplant into large 1/2 inch thick planks. Slice mushrooms . Season with oil and spices. Roast at 400 degrees for 15 minutes . Remove mushrooms and set aside . Flip eggplant and put back in oven for another 15 mins till tender and brown in places !
.
Garlic and paprika fresh chopped salad:
.
1 small bell pepper, thinly sliced in long strips
1 small onion, thinly sliced 
2 scallions, sliced on the bias 
1 small tomato, thinly sliced 
1/3 cup chopped mint
1/3 cup chopped parsley 
1 clove garlic minced
.
Toss all together and add 1/2-1 tsp paprika, 1 tsp apple cider vinegar, a little squeeze of lemon juice, and 1 tbsp olive oil and a good pinch salt ! Refrigerate.
.
Now heat any whole grain tortilla in a pan with some butter . Add 2-3 tbsp of hummus (I used a store-bought roasted garlic hummus), add a dash of crushed red pepper, some baby spinach , some eggplant slices, some mushrooms and then the chopped salad !
Wrap it up and enjoy.
.
You won’t miss the meat one bit! I like to use mushrooms and some sturdy veggie like eggplant because it adds like a thick meaty texture!
.

zesty asparagus masala

Zesty asparagus masala !

This is a spin off my aunt’s recipe for okra masala . I wanted to try and make asparagus South Asian style and this totally worked !  You can use okra instead if you like.

Asparagus can be such a great nutritious addition into anyone’s diet . It’s loaded with folate, fiber and vitamins A, C and K!

I love the combination of the toasted spice mixture in the end . The spices really help boost a persons digestion and metabolism .

Here’s the recipe:

Sauté one medium chopped onion in about 2 tbsp of oil (I used avocado oil) until golden brown.

Add 2 chopped medium tomatoes, salt to taste, 1/4 tsp turmeric , 1/2 tsp chili powder and 1/4 tsp crushed red pepper . Mix around and then lower heat to medium low, cover pan and let tomatoes cook for about 5 mins . Remove lid and cook on high till the tomato masala is a bit dryish (mash the tomatoes if you want!)

Add 1 bunch of chopped asparagus , stir around and then lower heat and let asparagus cook till tender (about 15 mins) .

While asparagus is cooking , in a dry skillet, toast 1/2 tsp each of whole coriander seeds, fennel seeds, cumin seeds , and mustard seeds along with 1/4 tsp each of Kalonji ( aka nigella seeds in English) and fenugreek seeds (methi dana). Once the spices are a bit toasty, add to a coffee grinder and grind them . I got about 1 1/2 tbsp jor so of ground spices .

When asparagus is tender , raise heat to high and cook a bit more till masala looks done. Add all the toasted spice mixture and add some green chili’s . Mix, lower heat and cover pan for just a few more mins for flavors to come together. Done . Garnish with chopped mint and cilantro 💚

Again, follow me @healthwithafrina on Instagram to see regular updates from me and keep your eyes peeled for my first ever 6 week holistic health program in the works and launching VERY soon!

#asparagus #healthydesifood #realwholefood #iinhealthcoach #cleaneating #vegetarianrecipes #masala #nutritious #healthyfoodshare #healingspices

 

Yummy Bowl of Oats- 2 Ways!

Sometimes, I love a good old creamy comforting warm bowl of oatmeal in the mornings.  Below, I have 2 delicious recipes for you!

Vanilla-date sweetened oatmeal with fresh peaches, roasted sunflower seeds and coconut butter drizzle!

2/3 cup rolled oats
2/3 cup vanilla cashew milk (I had homemade, but you can use any store bought milk really, ex: almond/coconut/cows milk etc)
2/3 cup water
couple drop vanilla extract
1 big chopped date
dash of cinnamon
pinch sea salt

Add all of the above in a saucepan and let come to a boil. Lower the heat and simmer for about 10 minutes. Then scoop out into 2 bowls, top each bowl with fresh peach slices, 1 tbsp roasted sunflower seeds, drizzle with 2 tsps coconut butter* and 1 tsp maple syrup. Sprinkle more cinnamon if you like and splash some more milk if you like.

*You can easily substitute any nut/seed butter like amond/peanut/and even tahini (tahini is a bit bitter, so then you would need to increase the maple syrup a bit, but nonetheless, delicious!)

Also, this made enough for me and my 2 1/2 year old daughter.  If you need 2 servings for adults, you can increase oats and water/milk to 1 cup each!

Carrot and date oatmeal with apples and almond butter

1 cup rolled oats
1 cup coconut milk
1 ½ cup water
1 large carrot, grated
1 big date, chopped
Splash of vanilla exract
¼- ½ tsp cinnamon
Pinch sea salt

Bring all of the above to a boil and simmer for 10 minutes or so. Mix in 2 tsp of maple syrup. Then scoop out into 2 bowls and top each bowl with fresh apple slices, 1 tbsp almond butter, and some chopped pecans. Sprinkle with more cinnamon if you like!

Try these out and let me know what you think !  Usually the base for my oatmeal bowls are pretty much the same.  The toppings are everything and really, I’m in it for ALL the toppings !! 🙂

Sometimes, I mash in some banana into my oatmeal and sweeten it that way instead of dates.  and then you can just top with blueberries, walnuts and some good healthy fat like organic pastured butter/ghee, nut/seed butter, etc.   I like using spices like cinnamon, cardamom or even a little ginger because it helps with digestion !  Enjoy!

 

Simple Sauerkraut Salad

Great for sauerkraut newbies who wanna reap the benefits of probiotic-rich fermented foods but are not used to their VERY distinct tangy/sour flavor . Sooo good!

1/2 chopped bell pepper
1/2 chopped medium onion
Heaping 1/3 cup sauerkraut (I used the Trader Joe’s brand which has garlic and pickled cucumbers)
Toss together
Drizzle in 2 tsp olive oil, 1 tsp honey, a squeeze of lemon juice, a pinch salt and some pepper
Mix it all up and serve
(Makes 2 servings)

Rasberry smoothie bowl


1/2 cup frozen raspberries
1/2 cup frozen mango
1/4 cup almond milk
1 tbsp raw honey or 1/4 cup peach juice (I used a peach juice that I had diluted with water from before.  You can also use any juice like apple or orange (diluted if you want less sugar)
About 2 tsps or so coconut oil
1-2 tablespoons collagen powder
1 tbsp ground flax seeds (optional)
1/4 tsp ginger (optional)

Add your favorite toppings . I did almond butter, sliced pistachios , more sprinkle of ginger powder. Hemp seeds would’ve been a great topping but I didn’t have any on hand then.

All recipes are estimates 🙂

Sauteed Green Beans with lemon zest

Ingredients:

1/2 lb green beans, trimmed and cut in half (frozen and pre cut is fine also)
1 tbsp oil
1/2 an onion, chopped
1 clove garlic, minced
around 1/2 tsp garlic powder
zest from 1/2 of a lemon
A good squeeze of lemon
salt and pepper to taste

Bring some water to a boil in a pan and boil green beans for around 4 mins and drain (I’ve  used frozen green beans and I didn’t need to do this extra step , I just went straight to the steps below)

In same pan, heat oil, add chopped onion and cook till a bit soft (4 mins or so)
Add green beans and cook on medium-high for 2 mins, add minced garlic, salt, pepper, and garlic powder and cook for 5 or more minutes till green beans brown in places.
Turn off heat and add lemon juice and zest. Mix and done!

All recipes are basically estimates 🙂