bari studio

Follow us on Twitter Find us on Facebook Find us on YouTube Find us on Pinterest Find us on Instagram

MM_Recipe 11-17-2014

meatless monday: lentil + quinoa stuffed portobellos
the-body

Oh hello, portobello. You’re looking like you want to get stuffed with a protein-packed mixture of lentils, quinoa and veggies and then finished off with a balsamic glaze (which, for the record, makes all veggies taste like magic). I’ll stop personifying/wooing my vegetables if you drop whatever you’re doing and make this recipe now. Deal? Deal.

lentil + quinoa stuffed portobellosIMG_2360

ingredients:

  • 1/2 cup lentils
  • 1/2 cup quinoa
  • 2 tbsp. coconut oil, divided
  • 1 medium onion, diced
  • 4 medium portobello mushroom, stems removed
  • 1 tbsp. olive oil
  • 6 oz. baby spinach
  • 2 cloves garlic, minced
  • 1/4 cup sun-dried tomatoes, chopped
  • 1/4 cup chopped chives
  • 1/2 tsp. salt, more or less to taste
  • 1/2 cup balsamic vinegar

directions:

  1. Bring 2 cups of water to a boil in a medium pot. Add lentils, reduce heat to a simmer and cook, covered, for 10 minutes. Bring water back to a boil, add quinoa and return to a simmer. Cook, covered, for another 15 minutes. Let stand for 5 minutes.
  2. While lentils and quinoa are cooking, heat 1 tablespoon of coconut oil in a large skillet over medium heat. Saute onions for 5 to 7 minutes, until translucent.
  3. Heat oven to its broil setting. Toss mushroom caps with olive oil, and arrange on a baking sheet facing down. Broil for 7 to 10 minutes, until lightly browned and cooked through.
  4. Add spinach, garlic and sun-dried tomatoes to onions, and cook until spinach is wilted. Stir in chives and salt, to taste. Stir in lentils, quinoa and remaining tablespoon of coconut oil.
  5. Stuff mixture into portobello caps. (You may have leftover stuffing depending on the size of your portobellos.)
  6. In a small saucepan, heat vinegar over medium heat until it thickens to a syrupy texture. Drizzle over mushroom caps, and serve.
Leave a comment...
MM_Recipe 10-11-2014

meatless monday: barley + bean tomato stew
the-body

No soup for you; today we’re making stew. The difference? Instead of a brothy base, the ingredients absorb much of the cooking liquid. This leaves us with lots of flavor-packed chewable good stuff and just a bit of simmered-down liquid. It’s nutrient-dense, filling and so, so perfect for chilly nights.

barley + bean tomato stewIMG_2307

ingredients:

  • 1 tbsp. coconut oil
  • 1 vidalia onion, peeled and diced
  • 4 large carrots, diced
  • 3 cloves garlic, minced
  • 1 28 oz. can of organic San Marzano peeled tomatoes
  • 8 cups vegetable stock
  • 1 tsp. dried basil
  • 1 tsp. dried oregano
  • 1/2 tsp. crushed red pepper
  • 1.5 cups pearled barley
  • 1 can organic kidney beans, rinsed and drained
  • 1 can organic cannelini beans, rinsed and drained
  • 1/2 cup frozen organic corn
  • 3 cups finely chopped kale
  • 1.5 tsp. salt (more or less to taste)
  • optional topping: nutritional yeast, additional crushed red pepper

directions:

  1. Heat coconut oil in a large pot over medium heat. Saute onions for 5 minutes. Add carrots and garlic and sauté for another 2 minutes.
  2. Gently mash peeled tomatoes, then add to the pot along with stock, basil, oregano and crushed pepper. Bring to a boil.
  3. Add barley, beans and corn, then reduce heat and simmer, covered, for 40 minutes.
  4. Stir in kale and season with salt to taste.
  5. Add a sprinkle of nutritional yeast and/or additional crushed red pepper to each bowl when serving.
Leave a comment...
MM_Recipe 3-11-2014

meatless monday: vegetarian pho
the-body

If you’re familiar with pho, you’re welcome for this simplified, at-home take on the Vietnamese classic. If you’re not, allow me to introduce you. Pho is a traditional Vietnamese noodle soup, and once you get a taste, you will crave it every time the temps begin to drop (see: this weekend for our East coasters). Instead of running out (or ordering in) every time this insuppressible  pho craving strikes, take 30 minutes to DIY. This recipe is a total short cut; when you’re getting authentic pho, the stock is made from scratch. But that takes hours, and this does not. And it’s still really, really delicious.

vegetarian phoIMG_2248

serves 4

ingredients:

  • 8 cups of organic vegetable stock
  • 1/2 medium yellow onion, thinly sliced
  • 3 green onion, thinly sliced
  • 1 inch piece of ginger, peeled and grated
  • 3 cups of baby bok choy
  • 1 tbsp. soy sauce
  • 2 tbsp. hoisin sauce
  • 1 tsp. to 1 tbsp. sriracha (cater amount to desired level of spiciness)
  • 2 tsp. toasted sesame oil
  • 12 oz. rice noodles, cooked according to package directions
  • 1 cup bean sprouts
  • 1 jalapeño pepper, thinly sliced
  • optional toppings: cilantro, lime wedges, basil, additional sriracha and/or hoisin sauce

directions:

  1. Bring stock, yellow onion, green onion and ginger to a boil in a large pot. Then reduce heat and simmer, covered, for 15 minutes.
  2. Add bok choy, and simmer for another 5 to 7 minutes. Stir in soy sauce, hoisin, sriracha and sesame oil.
  3. Divide noodles among 4 bowls, then pour broth into each bowl. Top with bean sprouts, jalapeños and desired optional toppings.
Leave a comment...
MM_Recipe 27-10-2014

meatless monday: sesame mung bean noodles
the-body

For the gluten-free pasta lover… or the pasta lover simply attempting to not subsist on pasta: here, have some mung bean. I know, it doesn’t sound as sexy as orecchiette or pappardelle, but it’s gluten free, packed with protein and still pretty damn delicious, so I think you’ll get over that.

sesame mung bean noodlesIMG_2159

ingredients:

  • 3.5 oz. mung bean noodles (1/2 Explore Asian package)
  • 1 tbsp. coconut oil
  • 1/2 red onion, diced
  • 2 cups of chopped Tuscan kale
  • 2 cloves of garlic, minced
  • 1/4 cup frozen corn
  • 2/3 cup frozen peas
  • 2 tbsp. coconut aminos (can substitute Bragg’s, tamari or soy sauce)
  • 1 tbsp. hoisin sauce
  • 3 tbsp. toasted sesame oil
  • 2 tbsp. black sesame seeds

directions:

  1. Cook mung bean pasta according to package directions (depending on the brand you use, this will take 7 to 9 minutes).
  2. In a separate wok or large skillet, heat coconut oil over medium heat. Saute onion for 5 minutes until soft.
  3. Add kale, garlic, corn and peas, and saute for another 5 minutes. Stir in coconut aminos and hoisin sauce.
  4. When mung bean noodles are cooked, drain and transfer to the wok. Mix to incorporate noodles and vegetables, then toss with sesame oil and top with sesame seeds. Add crushed red pepper or Sriracha for heat!

 

Leave a comment...
MM_Recipe 20-10-2014

meatless monday: rosemary white bean soup
the-body

East coast Tribe: this one’s for you. If waking up to 40 degree temps this morning didn’t serve as your friendly reminder that the cold weather is coming, consider this first soup recipe of the season a warm gesture on this just-a-little-too-chilly day. The ingredient list is simple (it’s likely you’ll have everything except fresh rosemary on hand), and the cooking process is foolproof. Oh, and the result is a hearty, filling, protein-packed soup to ease you into the fall-to-winter transition (yea, I’m going to pretend I didn’t just say winter, too).

rosemary white bean soupIMG_2063

ingredients:

  • 2 tbsp. olive oil
  • 2 medium Vidalia onions, diced
  • 3 cloves, garlic minced
  • 6 cups vegetable broth
  • 2 bay leaves
  • 2 branches of rosemary
  • 8 cups cooked white cannellini beans (canned or pre-soaked and boiled)
  • 1 tsp. salt (if desired, depending on if if your vegetable broth contained salt)
  • 1/2 tsp. black pepper or crushed red pepper (optional)

directions:

  1. Heat oil to medium low in a large pot, add onions and saute for 10 minutes until translucent. Add garlic and saute over low for another 2 minutes.
  2. Add broth, bay leaves, rosemary and beans. Bring to a boil, then simmer for 25 minutes.
  3. Remove bay leaves and rosemary branches and use an immersion blend to puree into a thick consistency. You’ll want to have some texture from beans that are not entirely pureed, so don’t liquify entirely.
  4. Taste and add desired salt and pepper.
Leave a comment...
MM_Recipe 13-10-2014

meatless monday: mexican stuffed acorn squash
the-body

This recipe stands as proof that (1) Mexican food can (and should) be healthy and (2) stuffed vegetables > normal vegetables. As we ease into fall fare — away from salads and towards overdosing on betacarote (thanks, pumpkin and all the seasonal squash) — I look for transitional recipes that bridge the seasonal gap so as not to do a 180 from salads to stews overnight. So even though we’re turning on (and probably clearing out) the oven for this one, the ‘stuffing’ is a warm quinoa salad with a few hints of summer.

mexican stuffed acorn squashIMG_1941

ingredients:

  • 2 acorn squash, halved
  • 4 tsp. coconut oil
  • 1 cup red quinoa
  • 2 cups vegetable broth
  • 1/4 cup diced sweet onion
  • 1/2 cup frozen corn
  • 1 jalapeño, seeds removed and minced
  • 2 cloves garlic, minced
  • 1 tsp. chili powder
  • 1/2 tsp. kosher salt
  • 1/2 tsp. cumin
  • 1 cup cooked black beans
  • juice of one lime
  • 1 avocado, quartered and sliced
  • 4 tbsp. cotija cheese

directions:

  1. Pre-heat oven to 400°F. Scoop out the seeds and stringy pulp from each squash half. Rub each half with 1 teaspoon of coconut oil, season lightly with kosher salt and arrange, cut side up, on a baking sheet. Bake for 40 minutes, or until fork tender and lightly browned.
  2. While squash is baking, add quinoa, broth, onion, corn, jalapeno, garlic, chili powder, cumin and salt to a medium saucepan. Bring to a boil, then lower heat, cover and simmer for 20 minutes. Let sit, covered for 5 minutes, then stir in black beans and lime juice.
  3. Once squash is finished baking, stuff each half with the quinoa mixture (you may have some left over depending on the size of your squash) and top each with a quarter of the avocado slices and 1 tablespoon of cotija cheese.
Leave a comment...
MM_Recipe 6-10-2014

meatless monday: tricolor carrot fries
the-body

“Whatever, I’m getting cheese carrot fries.” This weekend’s farmer’s market haul may have resulted in an overage of (very colorful) carrots, but I’m okay with it because: (1) it’s root vegetable season, so this is all in the name of keeping it local (2) when you see carrots in every color of the rainbow, you must buy them all; pretty sure that’s a rule (3) all’s well that ends well (if carrot FRIES isn’t a happy ending, I don’t know what is).

tricolor carrot friesIMG_1900

ingredients:

  • 1 lb. orange carrots, peeled
  • 1 lb. white carrots, peeled
  • 1 lb. purple carrots, peeled
  • 3 tbsp. coconut oil, melted
  • 1 tsp. raw honey
  • Maldon sea salt flakes, to taste

directions:

  1. Pre-heat oven to 450ºF.
  2. Cut carrots into evenly sized matchsticks. The thinner you cut them, the more quickly they’ll cook. But make sure the size is uniform so they’re all done at the same time.
  3. Mix coconut oil and honey together, and toss with carrots.
  4. Arrange carrots on two baking sheets, being careful not to overcrowd (or else the carrots will steam instead of getting crisp).
  5. Bake for 20 to 30 minutes, turning once, until lightly browned and crunchy.
Leave a comment...
MM_Recipe 29-9-2014

meatless monday: pumpkin espresso smoothie
the-body

Today, we drink pumpkin smoothies. Because it’s fall. And also 80 degrees in NYC and New Jersey. This recipe comes to us from trainer Kara, who is a genius for sneaking espresso into her smoothie. We’ll be making this until we get sick of pumpkin (hopefully never) because it’s decorative gourd season, motherf’ers.

pumpkin espresso smoothieIMG_1728

ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1/2 cup puréed pumpkin
  • 1 frozen banana
  • 1 tbsp. crunchy almond butter
  • 2 tsp. espresso
  • 1/2 tsp. pumpkin pie spice
  • pinch of cayenne, to taste
  • 1 to 2 tsp. raw honey

directions:

  1. Blend all ingredients in a high-powered blender.

Leave a comment...

MM_Recipe 15-8-2014

meatless monday: kale salad with oil-cured olives
the-body

In a sea of kale salad recipes, how do you choose the best? You pick the one with oil-cured olives. Obviously. If you’ve never had an oil-cured olive, now’s the time to change that. Super salty and flavorful, they outshine kale in this recipe (awkward) and will be the sole reason you want to eat salad for lunch every day this week.

kale salad with oil-cured olivesphoto

ingredients:

  • 2.5 cups finely chopped kale
  • 1 tbsp. tahini
  • 1 tbsp. extra virgin olive oil
  • 1 tbsp. lemon juice
  • 2 tsp. grainy mustard
  • 1 tsp. raw honey
  • 1/8 tsp. salt
  • 2 tbsp. thinly sliced red onion
  • 5-8 oil-cured olives, pits removed and halved
  • 1/2 cup cooked small white beans
  • 1 hard-boiled egg, sliced
  • flaky sea salt, to taste

directions:

  1. Whisk together tahini, oil, lemon juice, mustard, honey and salt. Pour over kale and massage to evenly distribute for 1 to 2 minutes.
  2. Top with onion, olives, beans and egg. Sprinkle with flaky sea salt if desired.
Leave a comment...
MM_Recipe 09-8-2014

meatless monday: sweet potato peanut noodles
the-body

I’m going to consider this phase two of spiralizer experimentation. It’s been a fun summer of eating zucchini noodles (more fondly, zoodles) with every flavor profile imaginable. But here we are – at the brink of fall – with zucchini almost out of season. And I’ll be damned if I purchased a kitchen appliance that takes up more counterspace than a Vitamix only to be used during the summer. So, sweet potato noodles — just as good as their green summer sister, but heartier and more grounding for fall eating. This first stab at swoodles (no?) is topped with seared tofu and a peanut sauce. Because peanut sauce makes everything taste better.

sweet potato peanut noodlesafterlight (3)

ingredients:

  • 2 medium-large sweet potatoes, peeled
  • 2 tbsp. coconut oil, divided
  • 1 cup baby spinach
  • 8 oz. extra-firm organic tofu, pressed and sliced into thin (about 1/4″) cubes
  • 1/4 cup peanut butter
  • 3 tbsp. unsweetened plain almond milk
  • 3 tbsp. soy sauce
  • 1 tsp. raw honey
  • 1 tsp. minced garlic
  • 1/4 tsp. salt
  • Sriracha, crushed red pepper and/or sesame seeds for toppings (optional)

directions:

  1. Spiralize the sweet potatoes. (This is our pick for the best spiralizer; if you don’t have one, you can use a mandolin or peeler to create ribbons.)
  2. Heat one tablespoon of oil over medium heat, and saute sweet potato noodles until cooked through – about 5 to 7 minutes. Stir in baby spinach to wilt, then transfer to a bowl.
  3. Heat remaining tablespoon of oil, and pan-sear tofu slices for 3 to 5 minutes per side until golden brown.
  4. While tofu is cooking, blend peanut butter, almond milk, soy sauce, honey, garlic and salt.
  5. Toss sweet potato noodles with sauce, reserving about 1/4 cup. Top noodles with tofu and drizzle remaining sauce on top. Before serving, top with Sriracha, crushed red pepper and/or sesame seeds if desired.
Leave a comment...