Meatless Monday

Spaghetti and meatballs just might be the ultimate comfort food.  The al dente noodles, rich tomato sauce and the savory meatballs to top it all off. Well, fear not, your family tradition can continue.

Here is a super healthy, meatless "Veggie Lisa" version of spaghetti and meatballs, minus tons of empty calories and fat. These meatballs are packed with not only nutrients but lots and lots of flavor!

Funny story: when I made these, I put the leftover meatballs in my fridge for lunch the next day. When I went to heat them up, they were no where to be found. Totally confused, I called my husband at work and asked him if he had seen my vegetarian meatballs.

He replied "Those were vegetarian? I got hungry late last night and ate them....all. They were good!"

Yes my complete carnivore of a husband ate my veggie balls. And loved them.

Vegetarian Italian Meatballs

1 egg, beaten

2 TBSP olive oil

3 cloves of garlic

1/3 cup panko bread crumbs

1/3 cup sun dried tomatoes (in package, not jar)

1/3 cup fresh basil, minced

1/3 cup finely shredded parmesan cheese

1 can chickpeas, rinsed and drained

1 pinch red pepper flakes

salt and pepper to taste

·      Turn oven on to 375

·      Heat large sauté pan over medium heat. Add 1 TBSP olive oil and garlic. Saute for 2 mins. Add to food processor. Set pan aside

·      Add to blender: bread crumbs, basil, tomatoes, cheese, red pepper flakes, salt and pepper and 1 TBSP olive oil. Pulse until well blended

·      Add chickpeas and pulse until a dough forms, don’t over blend

·      Scoop out about 1 TBSP of dough and form into balls

·      Coat in an equal mixture of some additional cheese and breadcrumbs.

·      Reheat original pan used with some additional olive oil. Brown each ‘meatball’ for about 4-5 minutes, turning to cook evenly every few minutes.

·      Place on cookie sheet in oven and cook an additional 15 minutes.

Serve with a low sugar storebought(or homemade) marinara sauce and spaghetti squash for low carb pasta.

Roasted Spaghetti Squash

1.     Wash outside of squash

2.     Cut off stem then slice in half length wise

3.     Scrape out seeds and throw in garbage

4.     Drizzle squash halves on cookie sheet with olive oil, salt and pepper

5.     Place open faced squash down and cook at 350 for 40-50 mins

6.     Remove from oven, allow to cool

7.     Turn squash over and scrape out strands

Pomegranate Cabbage Salad

Did you know eating a diet high in cruciferous vegetables can help lower estrogen which in turn can burn fat on your bum and thighs? I mean, I wish I made this stuff up, but its scientifically proven. So now you ask, what are cruciferous vegetables? Broccoli, brussels sprouts, cauliflower, kale and my favorite...cabbage. Cabbage is super versatile, always in season and inexpensive. For some recipes I will buy the actual head of cauliflower but when I am in a time crunch I go for the pre-chopped cole slaw mix (without the dressing of course). Here is a recipe for a quick and hearty lunch that will keep you full until dinner. And as always, don't forget to add protein!

Pomegranate Cabbage Salad 

Cooking Spray

2 cups shredded cabbage (I like to buy bagged coleslaw)

Pomegranate Seeds

Slivered almonds

Liquid Coconut Aminos or Soy Sauce

Protein of choice: chicken, tuna, edamame or tofu

·      Heat nonstick pan over medium heat. Spray pan with cooking spray

·      Sauté cabbage in pan until soft (usually 3-4 mins

·      Add in protein of choice

·      Remove from heat. Add a splash of aminos or soy sauce

·      Top with pomegranate seeds and slivered almonds

·      Serve warm

The best kale salad...ever

"I hate kale" is an expression I hear often. Here's the thing about kale, its fibrous, earthy, and does not taste like bacon or chocolate. Therefore people are against it. Even blending it in smoothies doesn't really hide its crunchy texture. The secret to making kale taste great is making it flavorful while also softening the texture. When I make a kale salad, I usually pour the dressing on the night before, or even a few hours before serving it. This helps break down the fibers in the kale and soften the texture. This recipe is hands-down the best kale salad that is a crowd pleaser! Even those who "hate kale" love this salad, and even beg me for the recipe after they taste it.

Kale Sweet Potato Salad

Salad:

2 sweet potatoes, diced

2 TBSP olive oil

salt and freshly cracked pepper

1 cup (dry) Israeli couscous, cooked according to package directions (also called pearl)

3 cups finely chopped kale leaves

1/3 cup dried low sugar cranberries

1/3 cup toasted slivered almonds

2 ounces feta cheese, crumbled

Dressing:

2 TBSP apple cider vinegar

2 TBSP olive oil

2 TBSP orange juice

salt and pepper to taste

·      Heat oven to 425 degrees. Toss potato in olive oil and sprinkle with salt and pepper. Roast in on baking sheet for 20 minutes or until browned. Cool

·      Place kale, couscous, cranberries, almonds, feta, dressing, and potato in bowl. Toss well

·      Serve chilled or warm. Will keep in fridge for up to 3 days