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

Summer Quinoa Fruit Salad

Summer Quinoa Fruit Salad

2 cups cooked red quinoa

1 cup diced strawberries

1 can mandarin oranges, drained

1 cup blueberries

¼ cup raw honey

2 TBSP lime juice

dash of cinnamon

½ tsp salt

1 cup pecans

2 TBSP maple syrup

·      Add in large serving bowl quinoa and fruit

·      In separate bowl mix together honey, lime juice, cinnamon and salt

·      Place peans on small cookie sheet with silicone mat

·      Toss lightly with maple syrup and broil on low for 7-9 minutes, flipping the nuts half way through

·      Remove from oven and allow to cool (as they cool they will harden)

·      Toss salad with honey mixture

·      Top with glazed pecans

·      Serve immediately

Coconut Green Beans

Side dishes can be tricky, especially when the main ingredient is a vegetable. Usually in order for it to taste good unhealthy things are added to make them more appealing. These green beans have such a good flavor, that they only require two additional ingredients. The coconut flavor is subtle, but enough to amp up the curiosity of the dish. Once you make these, you'll never pour "Cream of Whatever over them ever again!

Coconut Green Beans

1 lb green beans (I prefer French but regular work too)

2 TBSP coconut oil

Salt and Pepper to taste

·      Bring a large pot of water to a rolling boil

·      Add green beans

·      Place tight fitting lid on top. Boil until beans reach desired tenderness ( I usually boil mine for about 12-14 minutes)

·      Remove pot from heat. Drain green beans, place back into pot

·      Stir in coconut oil.  It will melt quickly due to the temperature of the green beans

·      Season with salt and pepper. Top with shredded coconut if desired

Best way to use those mashed bananas!

Flourless Brownie Bites

3 ripe bananas, mashed

3 TBSP maply syrup or honey

1 cup natural peanut butter

3 TBSP cocoa powder

½ tsp baking soda

½ tsp baking powder

Protein Frosting:

½ cup Greek Yogurt

1 TBSP peanut butter

½ scoop protein powder (vanilla)

·      Combine bananas, syrup and peanut butter. Mix well

·      Add in baking soda and baking powder

·      Divide in mini muffin tins and bake at 350 for 13-15 mins.

·      Allow to cool and top with frosting and fruit of choice

·      Makes 16. These freeze really well!