RecipeBlog — Center for Integrative Healing & Wellness

Sheet-Pan Tofu and Brussels Sprouts With Hoisin-Tahini

Sheet-Pan Tofu and Brussels Sprouts With Hoisin-Tahini

(500 Cal) Tahini, which is made from sesame seeds, and hoisin sauce are pantry staples at our house. Here they are used to make a flavorful sauce for roasted Brussels sprouts and tofu. Tofu is made from soybeans condensed to soy milk and pressing the resulting curds into blocks. Tofu is a great complete protein source, but is also a great source of calcium and iron. Brussels sprouts also have some protein and also packs plenty of Vitamin C, fiber and potassium. This dish can be served on its own or on top of fresh greens as a salad meal.

Main DishesFabio AlmeidaJuly 13, 2023Comment

Roasted Sweet Potatoes and Spinach With Feta

Roasted Sweet Potatoes and Spinach With Feta

(373 Cal) Boring roasted sweet potatoes this is not! This is a sweet and spicy mixture of sweet potatoes, spinach and pickled jalapenos. The real key to this dish is the brine of the pickled jalapenos. It is used to flavor the dish. The whole thing is made with one sheet pan so it saves on dishes too. This dish makes a great side or main dish. If you wish to add to it, serve it in a bowl with a poached egg on top or stuff some in a tortilla with some plain Greek yogurt. It is quite versatile.

Main Dishes, Vegetables & SidesFabio AlmeidaJuly 13, 2023Comment

Lemony Orzo With Asparagus and Garlic Bread Crumbs

Lemony Orzo With Asparagus and Garlic Bread Crumbs

(392 Cal) This salad is a delight! Every bite is crunchy, chewy lemony and grassy. It is also easy to make. I like to use whole wheat orzo to bump up the nutrition and fiber. It is great as a main dish or side. Here we seared a few shrimp in garlic and olive oil. Feel free to add as many fresh herbs as you like!

Main Dishes, Vegetables & Sides, SaladsFabio AlmeidaJuly 13, 2023Comment

Quinoa and Broccoli Spoon Salad

Quinoa and Broccoli Spoon Salad

(343 Cal) Many people tell us that they don’t like quinoa. I often believe that they have not had well prepared quinoa. Hopefully we can change a few minds with this dish.

Main Dishes, Vegetables & Sides, SaladsFabio AlmeidaJuly 12, 2023Comment

Whole Roasted Cauliflower With Pistachio Pesto

Whole Roasted Cauliflower With Pistachio Pesto

(218 Cal) If you want to convince your friends and family that vegan dishes can be spectacular then this is the dish to try. As impressive as it looks it all comes together in one skillet and can even be done outside on your gas grill.

Main Dishes, Vegetables & SidesFabio AlmeidaJuly 11, 2023Comment

Cauliflower Salad Sandwiches

Cauliflower Salad Sandwiches

(657 Cal) This is a vegetarian riff on curried chicken salad made with cauliflower. The beauty of this salad, outside of its healthy aspects, is that it can be made in advance.

Main DishesFabio AlmeidaJuly 11, 2023Comment

Black Bean Chili with Mushrooms

Black Bean Chili with Mushrooms

(316 Cal) This is a great way to do meatless chili but still get the heartiness you want. You will like the depth of flavors that develop due to the addition of a bit of cinnamon and a Mexican beer. It tastes little more special than your average chili.

Main Dishes, SoupsFabio AlmeidaFebruary 1, 2022Comment

Roasted Vegetable Burritos

Roasted Vegetable Burritos

(467 Cal) These veggie burritos are packed with flavor and substance. Here we have added lots of spices and roasted the vegetables to add depth and warmth. We substitute a plain non-fat Greek or Icelandic yogurt for sour cream and added pico de gallo and lettuce for some crunch.

Main DishesFabio AlmeidaFebruary 1, 2022Comment

Grilled Grouper

Grilled Grouper

(326 Cal) This is a simple way to do fish that will yield perfectly moist fish that is flaky and flavorful. Since you are cooking it in foil packets, it makes for easy clean-up and is forgiving with cooking time.

Main DishesFabio AlmeidaJanuary 13, 2022Comment

Carrots and Lentils in Olive Oil

Carrots and Lentils in Olive Oil

(217 Cal, As A Side) This is an adaptation of a Turkish recipe from Martha Shulman. It is a sweet and savory combination of lentils, onions and carrots that can be served hot or at room temperature, as a main dish or a side.

Vegetables & SidesFabio AlmeidaJanuary 13, 2022Comment

Cruciferous Veggies and Grain Bowl

Cruciferous Veggies and Grain Bowl

(822 Cal) Cruciferous vegetables all contain phytochemicals, vitamins and minerals, as well as fiber that are important to your health. Eating them regularly has been linked to lower cancer risks.

Main DishesFabio AlmeidaJanuary 13, 2022Comment

Spring rolls with Miso-Kale Pesto

Spring rolls with Miso-Kale Pesto

(215 Cal, Each Roll) If you like fresh spring rolls but crave something vegetarian and lighter than the traditional peanut sauce, then you will love this recipe.

Appetizers, Main DishesFabio AlmeidaJanuary 10, 2022Comment

Green Smoothie

Green Smoothie

(260 Cal) This smoothie is a sweet, fruity green smoothie. Like our other smoothie recipes, it is meant to be a meal replacement. Check out the nutrition info and you will see this is a fiber, calcium and potassium bomb!

Breakfast, BeveragesFabio AlmeidaJanuary 9, 2022eZine35, mealplan, Mealplan-Meal1, Fast-Meal1, Fast-Meal2Comment

Longevity Smoothie

Longevity Smoothie

(192 Cal) Smoothies are a great way to concentrate nutrients easily and for on-the-go. This recipe is a my take on the Atomic or Fountain of Youth smoothie.

Breakfast, BeveragesFabio AlmeidaJanuary 9, 2022eZine7, Retreat1, mealplan, Mealplan-Meal1, Fast-Meal1, Fast-Meal2Comment

Mussel Pizza

Mussel Pizza

(728 Cal) When you want to indulge in a pizza you might want to try this one. The crust is made thin(so you are not eating excess breads) and is made healthier by using whole wheat flour.

Main DishesFabio AlmeidaJanuary 6, 2022Comment

Oat and Quinoa Breakfast Bake

Oat and Quinoa Breakfast Bake

(376 Cal) I’ve always loved breakfast bakes. They are generally easy to bring together and the aroma of baking fruit and spices is so comforting, especially on a cold morning.

BreakfastFabio AlmeidaJanuary 5, 2022Mealplan-Meal1Comment

Quinoa and Walnut Stuffed Peppers

Quinoa and Walnut Stuffed Peppers

(287 Cal) This is a tasty way to get a very nutritional lunch. It is packed with vitamins, minerals, proteins, legumes (fiber) and healthy carbs.

Main DishesFabio AlmeidaJanuary 4, 2022Mealplan-Meal2, Fast-Meal2Comment

Superhero Muffins

Superhero Muffins

(245 Cal) This recipe comes from the cookbook “Rise & Run” by Shalane Flanagan & Elyse Kopecky. We have made a few modifications to it(especially replacing the coconut oil) to make it a bit more healthy. That being said, this muffin is fantastic and has won awards.

BreakfastFabio AlmeidaJanuary 4, 2022Mealplan-Meal1, Fast-Meal1Comment

Tofu Salad Sandwich

Tofu Salad Sandwich

(471 Cal) If you are looking to cut down on eggs but are craving aa egg salad sandwich, give this recipe a try. If you follow our methods here, this sandwich will have the taste and texture of egg salad while giving you a healthy protein with minimal cholesterol.

Main DishesFabio AlmeidaJanuary 3, 2022Mealplan-Meal2Comment

Vegan Feijoada (Black Bean Stew)

Vegan Feijoada (Black Bean Stew)

(274 Cal) Feijoada is a Brazilian stew traditionally made of black beans with pork and beef and is considered their national dish. Fabio grew up with this dish, but wanted a meatless version that would satisfy.

Main DishesFabio AlmeidaJanuary 3, 2022Mealplan-Meal3Comment

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