Marinara & “Sausage” Pasta (ideal for diabetics)

Pasta can often spell T-R-O-U-B-L-E for those of us trying to manage our blood sugar. But not anymore! When done right, you can enjoy a delicious bowl of pasta without your blood sugar hitting the roof. 

This recipe uses gluten-free chickpea pasta in place of regular wheat-based pasta, and a jarred marinara sauce with no added sugar. 

In place of meat, I used crumbled tempeh, a probiotic-rich fermented soy product that can support healthy blood sugar. 

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Marinara & “Sausage” Pasta (ideal for diabetics)
This recipe uses gluten-free chickpea pasta in place of regular wheat-based pasta, and a jarred marinara sauce with no added sugar. In place of meat, I used crumbled tempeh, a probiotic-rich fermented soy product that can support healthy blood sugar.2 Earthfoods per serving ❤️❤️
Prep Time 15 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
  • 1 8-ounce package organic tempeh I like Lightlife Organic Tempeh
  • 12 ounces water
  • 2 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 1 tsp. smoked paprika
  • 1 tsp. garlic power
  • 1 tsp. onion powder
  • 1/2 tsp. oregano
  • 1/2 tsp. sage
  • 1/4 tsp. fresh ground pepper
  • 1/4 tsp. thyme
  • 1 box Banza Chickpea Pasta
  • 1 tbsp. extra virgin olive oil
  • 1 24-ounce jar no added sugar pasta sauce I like Newman's Own Organic Marinara Sauce or Mia's Kitchen Kale Pasta Sauce
  • fresh basil, cut into ribbons
Prep Time 15 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
  • 1 8-ounce package organic tempeh I like Lightlife Organic Tempeh
  • 12 ounces water
  • 2 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 1 tsp. smoked paprika
  • 1 tsp. garlic power
  • 1 tsp. onion powder
  • 1/2 tsp. oregano
  • 1/2 tsp. sage
  • 1/4 tsp. fresh ground pepper
  • 1/4 tsp. thyme
  • 1 box Banza Chickpea Pasta
  • 1 tbsp. extra virgin olive oil
  • 1 24-ounce jar no added sugar pasta sauce I like Newman's Own Organic Marinara Sauce or Mia's Kitchen Kale Pasta Sauce
  • fresh basil, cut into ribbons
Instructions
  1. Crumble the tempeh and add to a large pan. Add water through thyme and stir well.
  2. Bring to a simmer on medium-low heat for 20 minutes or until tempeh has absorbed all the water. Meanwhile, prepare pasta according to package instructions, drain and set aside.
  3. When tempeh has absorbed all of the liquid, mix in oil and continue to cook on medium heat for another 5 minutes. Add jar of sauce to the pan and cook until heated through.
  4. Serve sauce over cooked pasta and top with basil ribbons. For an extra Earthfood serving or two, add a nice leafy green salad on the side!
Recipe Notes

Nutrition Facts per servingCalories: 285Total Fat: 10 g; Saturated Fat: 1 g; Sodium: 530 mg; Potassium: 485 mg; Total Carbohydrate: 35 g; Dietary fiber: 11 g; Net Carbohydrates: 24 grams; Sugar: 7 g (0 grams added sugar); Protein: 18 g

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Spicy Jackfruit Taco Salad

No, this isn’t the type of fruit salad you think it is!

Jackfruit is a large bulbous tree fruit that’s rich in magnesium, vitamin B6, fiber and antioxidants. When marinated, it mimics the texture of pulled pork, which is why it’s gaining popularity as a meat replacement.

Jackfruit can be purchased fresh, but it’s a pain in the rear to cut. Save yourself time and aggravation by picking up a can of Native Forest Jackfruit or a package of Upton’s Jackfruit.

By the way, don’t mistake those purple chunks in the photo for beets; they are actually Melissa’s purple potatoes! Like other blue/purple Earthfoods (i.e. beets, blueberries, blackberries, red cabbage), purple potatoes are full of anthocyanin, a powerful antioxidant that combats the effects of aging and oxidative stress in the body.

Note: This recipe was adapted from forksoverknives.com

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Spicy Jackfruit Taco Salad
Jackfruit is a large bulbous tree fruit that's rich in magnesium, vitamin B6, fiber and antioxidants. When marinated, it mimics the texture of pulled pork, which is why it’s gaining popularity as a meat replacement. 5 Earthfoods per serving ❤️❤️❤️❤️❤️
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
  • 1 tbsp. avocado oil or extra virgin olive oil
  • 2 cups purple potatoes, diced with skin on
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 15-oz. can fire-roasted diced tomatoes, undrained
  • 1 14-oz. can water-packed jackfruit, drained and rinsed
  • 2 tbsp. taco seasoning
  • 1 tbsp. smoked paprika
  • 1/2 tsp. teaspoon minced chipotle in adobo sauce
  • 1/4 cup fresh cilantro, chopped
  • 2 tbsp. fresh lemon juice
  • 1 large avocado, diced
  • 1 cup tortilla chips, crushed I like Jackson's Honest or Way Better brands best
  • 8 cups leafy greens Romaine, spinach, arugula, baby kale...you pick!
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
  • 1 tbsp. avocado oil or extra virgin olive oil
  • 2 cups purple potatoes, diced with skin on
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 15-oz. can fire-roasted diced tomatoes, undrained
  • 1 14-oz. can water-packed jackfruit, drained and rinsed
  • 2 tbsp. taco seasoning
  • 1 tbsp. smoked paprika
  • 1/2 tsp. teaspoon minced chipotle in adobo sauce
  • 1/4 cup fresh cilantro, chopped
  • 2 tbsp. fresh lemon juice
  • 1 large avocado, diced
  • 1 cup tortilla chips, crushed I like Jackson's Honest or Way Better brands best
  • 8 cups leafy greens Romaine, spinach, arugula, baby kale...you pick!
Instructions
  1. Heat olive or avocado oil in a skillet over medium heat. Sauté the potatoes, onions, and garlic for 10 minutes or until the onions are tender.
  2. Add the diced tomatoes, jackfruit, taco seasoning, paprika, and chipotle in adobo sauce, and continue cooking for 10 minutes until the juice from the tomatoes is absorbed.
  3. Using the back of the spatula, break the jackfruit into smaller pieces. Stir in the cilantro and lemon juice.
  4. Divide greens evenly between four plates and top with one cup of filling, 1/4 of the diced avocado, and 1/4 cup crushed tortilla chips.
Recipe Notes

Nutrition Facts per servingCalories: 290Total Fat: 13 g; Saturated Fat: 2 g; Sodium: 980 mg; Potassium: 1200 mg; Total Carbohydrate: 38 g; Dietary fiber: 13 g; Net Carbohydrates: 25 grams; Sugar: 6 g (0 grams added sugar);Protein: 8 g

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Crunchy Chickpea Snacks

A fun, healthy (but really doesn’t taste healthy) snack that requires virtually no prep work!

Crunchy Chickpea Snacks can be eaten straight from the bowl or sprinkled on a salad in place of croutons. You could also add them to your homemade trail mix!

I love the flavor of smoked paprika, which is why I chose it for this recipe. Omit if you aren’t a fan, or try one of these other delicious seasoning ideas:

 

  • Sea salt
  • Fresh ground pepper
  • Cayenne pepper
  • Garlic powder
  • Cumin
  • Chili powder
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Crunchy Chickpea Snacks
A fun, healthy (but really doesn't taste healthy) snack that requires virtually no prep work! Crunchy Chickpea Snacks can be eaten straight from the bowl or sprinkled on a salad in place of croutons. You could also add them to homemade trail mix! 1 Earthfood per serving ❤️
Course Snack
Prep Time 5 minutes
Cook Time 25 minutes
Servings
servings
Ingredients
  • 1 15-oz. can chickpeas, rinsed, drained and patted VERY dry For the crunchiest texture possible, you must make sure you remove as much moisture as possible.
  • 1 tbsp. avocado oil I like La Tourangelle or Chosen Foods Avocado Oil
  • 1/4 tsp. Sea salt
  • 1/4 tsp. fresh ground pepper
  • 1/4 tsp. smoked paprika
Course Snack
Prep Time 5 minutes
Cook Time 25 minutes
Servings
servings
Ingredients
  • 1 15-oz. can chickpeas, rinsed, drained and patted VERY dry For the crunchiest texture possible, you must make sure you remove as much moisture as possible.
  • 1 tbsp. avocado oil I like La Tourangelle or Chosen Foods Avocado Oil
  • 1/4 tsp. Sea salt
  • 1/4 tsp. fresh ground pepper
  • 1/4 tsp. smoked paprika
Instructions
  1. Place a rimmed baking sheet in oven and preheat to 450 degrees.
  2. In a bowl, add chickpeas (remember to remove as much moisture as possible) and toss with avocado oil, sea salt, pepper and smoked paprika.
  3. Carefully remove hot baking sheet from oven and spread chickpeas out in a single layer. Place in oven for 25 minutes, shaking the pan halfway through cooking time.
Recipe Notes

Nutrition Facts per servingCalories: 160Total Fat: 5 g; Saturated Fat: 1 g; Sodium: 330 mg; Potassium: 180 mg; Total Carbohydrate: 23 g; Dietary fiber: 5 g; Net Carbohydrates: 18 grams; Sugar: 0 g; Protein: 5 g

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Spicy Vegetarian “Meat” Loaf (hubby’s favorite)

August 23rd, 2018 | no comments

Looking for a nutritious and delicious alternative to animal protein for your meatless Monday meals? I think you’ll find this recipe to be fun, flavorful and versatile. And talk about a nutrient powerhouse! You’re getting fiber and protein from red lentils, B-vitamins from nutritional yeast, and omega-3 fats from ground flax seed. 

  • Add a slice of Spicy Vegetarian “Meat” Loaf to your salad
  • Serve it alongside roasted veggies, eggs, or Cauliflower Mashed Potatoes
  • Or just grab a slice for a snack!

Don’t like spice? Simply remove the cayenne pepper!

I like to bake two loaves at a time, store one in the refrigerator and freeze the other for a quick meal solution. 

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Spicy Vegetarian "Meat" Loaf (hubby's favorite)
Looking for a nutritious and delicious alternative to animal protein for your meatless Monday meals? I think you'll find this recipe to be fun, flavorful and versatile. Plus, it's loaded with fiber, protein, B-vitamins, and omega-3 fats. 2 Earthfoods per serving: ♥♥
Prep Time 10 minutes
Cook Time 45 minutes (to boil lentils and bake loaf)
Servings
slices
Ingredients
  • 2 cups red lentils, cooked (about 1 cup dry) I like Bob's Red Mill brand
  • 1 cup gluten-free oats, dry
  • 1/4 cup nutritional yeast Bragg or Red Star brand
  • 1/4 cup tomato puree
  • 1 large organic, free-range egg, whisked
  • 1/4 cup ground flax seed
  • 1 tbsp. smoked paprika
  • 1 tbsp. onion powder
  • 1 tbsp. garlic powder
  • 1/2 tbsp. cayenne pepper
  • 1 tsp. cumin
  • 1/4 tsp. Sea salt
  • 8 oz. vegetable stock or water
Prep Time 10 minutes
Cook Time 45 minutes (to boil lentils and bake loaf)
Servings
slices
Ingredients
  • 2 cups red lentils, cooked (about 1 cup dry) I like Bob's Red Mill brand
  • 1 cup gluten-free oats, dry
  • 1/4 cup nutritional yeast Bragg or Red Star brand
  • 1/4 cup tomato puree
  • 1 large organic, free-range egg, whisked
  • 1/4 cup ground flax seed
  • 1 tbsp. smoked paprika
  • 1 tbsp. onion powder
  • 1 tbsp. garlic powder
  • 1/2 tbsp. cayenne pepper
  • 1 tsp. cumin
  • 1/4 tsp. Sea salt
  • 8 oz. vegetable stock or water
Instructions
  1. Preheat oven to 400℉. Place all ingredients except vegetable stock into a bowl and mix until well-combined.
  2. Add the vegetable stock and stir thoroughly. Spoon the mixture into a loaf pan and place in the oven for 30-35 minutes, or until firm and slightly browned.
  3. Cool slightly, flip pan over onto a cutting board to release the loaf. Cut into slices and serve.
Recipe Notes

Nutrition Facts per serving: Calories: 150; Total Fat: 3 grams; Saturated Fat: 0.3 grams; Sodium: 90 mg; Potassium: 420 mg; Total Carbohydrate: 23 grams; Dietary Fiber: 9 grams; Net Carbohydrates: 14 grams; Sugar: 1 gram (0 grams added sugar); Protein: 10 grams

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Roasted Eggplant Salad with Toasted Almonds

August 9th, 2018 | no comments

Have you ever purchased a vegetable that you don’t typically buy, only to bring it home and wonder what the heck to do with it? Ha, ha…so I’m not alone here, that’s refreshing!

I was recently captivated by the beautiful, locally-grown eggplant on display at my local grocery store. They were seriously straight out of a magazine. Gorgeous, deep purple skin that simply glistening under the bright lights. In my cart it went. And in my refrigerator it sat… for five days. 

Thank God for creative people who love to cook. I went on a search for a roasted eggplant recipe that wasn’t eggplant parmesan. Faith Durand from The Kitchn saved the day with this recipe.

I altered the recipe just a bit and topped each portion with a couple ounces of pulled rotisserie chicken. It was phenomenal AND tasted even better the second day. I hope you enjoy it as much as we did!

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Roasted eggplant salad with toasted almonds
Have you ever purchased a vegetable that you don't typically buy, only to bring it home and wonder what the heck to do with it? I went on a search for a roasted eggplant recipe that wasn't eggplant parmesan. Faith Durand from The Kitchn saved the day with this recipe. I altered a few of the ingredients and the result was AMAZING! 4 Earthfoods per serving: ♥♥♥♥
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 40 minutes
Servings
servings
Ingredients
  • 2 large eggplants, diced into 1-inch pieces
  • Sea salt
  • 1/3 cup extra virgin olive oil
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. raw honey
  • 1 tbsp. smoked paprika
  • 1/2 tsp. cumin
  • 4 large garlic cloves, minced
  • 2 tbsp. fresh lemon juice
  • 1 tbsp. Bragg Liquid Aminos
  • 1 cup flat parsley leaves, roughly chopped
  • 1/2 cup almonds
  • 2 ounces goat cheese, crumbled and divided
  • 1/4 cup scallions, finely chopped
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 40 minutes
Servings
servings
Ingredients
  • 2 large eggplants, diced into 1-inch pieces
  • Sea salt
  • 1/3 cup extra virgin olive oil
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. raw honey
  • 1 tbsp. smoked paprika
  • 1/2 tsp. cumin
  • 4 large garlic cloves, minced
  • 2 tbsp. fresh lemon juice
  • 1 tbsp. Bragg Liquid Aminos
  • 1 cup flat parsley leaves, roughly chopped
  • 1/2 cup almonds
  • 2 ounces goat cheese, crumbled and divided
  • 1/4 cup scallions, finely chopped
Instructions
  1. Heat the oven to 400°F. Place cut eggplant in large bowl and sprinkle lightly with sea salt. Set aside while making the marinade.
  2. Whisk together olive oil, vinegar, honey, smoked paprika, and cumin. Dab away any extra water that has beaded up on the eggplant and toss with the marinade. Stir in the garlic. Spread the eggplant on a large baking sheet, lined with parchment paper and slide onto a rack placed in the center of the oven. Roast at 400°F for 40 minutes, or until very tender and slightly browned. (Stir every 15 minutes and check after 30 minutes to make sure it isn't burning.) Remove from the oven and cool slightly.
  3. While eggplant is roasting, toast almonds in either a toaster oven or stove-top in a skillet. If using the skillet method, heat nuts in skillet over medium heat for 2 minutes or until golden brown and give off a rich, toasty fragrance. Stir frequently for even toasting. Allow to cool slightly and chop nuts into small pieces.
  4. Whisk together lemon juice and liquid aminos. Return the eggplant to the bowl and toss with the lemon juice mixture. Stir in the parsley leaves, toasted almonds, and most of the goat cheese, reserving a little.
  5. Transfer to a serving bowl and sprinkle remaining goat cheese and scallions on top.
Recipe Notes

Nutrition Facts per serving: Calories: 425Total Fat: 33 g; Saturated Fat: 7 g; Sodium: 475 mg; Potassium: 910 mg; Total Carbohydrate: 29 g; Dietary fiber: 10 g; Net Carbohydrates: 19 grams; Sugar: 15 g (4 grams added sugar from the raw honey); Protein: 11 g

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Walnut Taco “Meat”

January 2nd, 2018 | no comments

I don’t love the frozen meat substitute “crumbles” on the market…mainly because they are full of processed soy, sugar (yes sugar!), and corn oil.

When I’m in the mood for a meatless dinner, I try not to rely on frozen convenience foods that purport to be “healthy.” The ingredient list tells an entirely different story.

While on the hunt for a meat substitute recipe to add to my taco salad, I came across this recipe on popsugar.com. I changed up some of the ingredients a bit and the result is quite delicious!

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Walnut Taco "Meat"
The perfect vegan, gluten-free, dairy-free meat substitute for tacos! This recipe requires no cooking- just toss everything in your food processor and pulse until crumbly! You can also season the "meat" with different spices to match different cuisines. 2 Earthfoods per serving: ♥♥
Course Dinner
Prep Time 5 minutes
Servings
1/4 cup servings
Ingredients
  • 2 cups raw walnuts
  • 1 tbsp. cumin
  • 1 tbsp. ground coriander
  • 2 tbsp. balsamic vinegar
  • 1 tbsp. Coconut Secret Coconut Aminos
  • 1/4 tsp. smoked paprika
  • 1/4 tsp. garlic powder
  • Sea salt and pepper to taste
Course Dinner
Prep Time 5 minutes
Servings
1/4 cup servings
Ingredients
  • 2 cups raw walnuts
  • 1 tbsp. cumin
  • 1 tbsp. ground coriander
  • 2 tbsp. balsamic vinegar
  • 1 tbsp. Coconut Secret Coconut Aminos
  • 1/4 tsp. smoked paprika
  • 1/4 tsp. garlic powder
  • Sea salt and pepper to taste
Instructions
  1. Add all ingredients to a food processor and pulse several times until crumbly. Be careful not to over-blend or you'll get a big pile of mush. 🙂
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