Spaghetti Squash with Meat-Free Bolognese Sauce + Why I Love Using Meat-Free Crumbles in Vegetarian Recipes

I’m married to a fish eating “vegetarian,” but my boys (now ages 17 and 20, so technically, young men) love meat. To the rescue are meat-free crumbles, which look and taste like ground beef and work wonders in tacos, sloppy Joe’s, and this Spaghetti Squash with Meat-Free Bolognese Sauce.

Spaghetti Squash with Meat-free Bolognese via MealMakeoverMoms.com/kitchen #GlutenFree #Vegetarian #MeatlessMonday

My recipe is easy. Slice two spaghetti squash in half and bake until done. (Check out my previous post on How to Roast Spaghetti Squash for tips and tricks.) Once cooked, top with a mix of sautéed shiitake mushrooms—they taste “meaty”—baby spinach, meat-free crumbles, and fresh basil. Pull it all together with pasta sauce and part-skim mozzarella.

Spaghetti Squash with Meat-free Bolognese via MealMakeoverMoms.com/kitchen #GlutenFree #Vegetarian #MeatlessMonday

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Gluten-Free Walnut, White Bean and Quinoa Salad in a Jar {Podcast #284}

This gluten-free, salad-to-go is filled with fiber, flavor, and heart-healthy omega-3 fat, and whether you’re a busy mom or a school-age kid, we’re pretty sure you’ll look forward to eating it for lunch! 

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

Our new recipe and this week’s Cooking with the Moms podcast is sponsored by the California Walnut Commission.

Did you know that walnuts are the only nut—and one of the few foods—significantly high in omega-3 alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid? One ounce (about a handful) has 2.5 grams of ALA, which is more than the recommended daily amount of 1.6 grams for men and 1.1 grams for women.

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

A few months ago, the 2015 Dietary Guidelines for Americans were released. The new recommendations from the USDA encourage all of us to reduce saturated fat intake and shift to foods high in the healthy polyunsaturated fats. Choosing plant-based foods like walnuts is a great way to help you meet that goal.

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

Walnuts are versatile. We love to grab a handful for a snack, add them to breakfast favorites like fruit & yogurt parfaits and overnight oats, and incorporate them into pancakes, cookies and quick breads. They also provide an easy way to add more plant-based protein to things like salads and pasta dinners.

Tune in to this week’s Cooking with the Moms podcast by clicking on the PLAY button above for our easy Walnut, White Bean and Quinoa Salad in a Jar as well as two other recipes your family will love: Grab-and-Go Granola Bars and Rosemary and Sea Salt Walnuts.

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

This recipe is super easy. Start with two wide mouth, pint-size Mason jars, and fill each with light Italian salad dressing, quinoa, and white beans (AKA cannellini beans). Mix together and then keep building …

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

… with diced red bell peppers, feta cheese (that’s optional), and quartered kalamata olives …

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

… and then add the final touches with fresh basil and toasted, chopped walnuts. Yes please!

Each serving has over a day’s worth of good-for-you ALA omega-3 fat, 11 grams of filling fiber, and 14 grams of protein.

4.5 from 8 reviews
Walnut, White Bean and Quinoa Salad in a Jar
 
This gluten-free salad is seriously yummy, and it's super flexible. You can use any bean of your liking or add any veggie you love. Hmmm: Roasted beets sound good right now! And for even more flavor, go ahead and add some lemon zest to the quinoa/bean mixture or just before serving.
Author:
Recipe type: Lunch or Dinner
Serves: 2
Ingredients
  • 2 tablespoons light Italian salad dressing
  • 1 cup cooked quinoa, cooled
  • ½ cup cannellini beans, drained and rinsed
  • ½ cup diced red bell pepper (cut into ½-inch dice)
  • ¼ cup crumbled feta cheese, optional
  • 12 pitted kalamata olives, quartered (about ¼ cup)
  • ¼ to ½ cup loosely packed torn fresh basil leaves
  • 2 ounces lightly toasted walnuts, roughly chopped (about ½ cup)
Instructions
  1. Divide the salad dressing evenly between two wide mouth, pint-size Mason jars and top each evenly with the quinoa and white beans. Use a fork to stir the ingredients together until the quinoa and beans are well coated with the dressing.
  2. Continue layering each with the bell peppers, feta cheese as desired, olives, basil leaves, and the walnuts.
  3. Secure the lid and refrigerate. To serve, shake until the ingredients are combined, and then pour into individual bowls, or eat directly from the jar with a spoon or fork.
Notes
One salad has 25% vitamin A, 80% vitamin C, 20% iron, 10% calcium, and 2.7 grams ALA.
Nutrition Information
Serving size: (1 jar) Calories: 460, Fat: 29g, Saturated fat: 3g, Carbohydrates: 40g, Sodium: 590mg, Fiber: 11g, Protein: 14g

GIVEAWAY NEWS – {Giveaway is CLOSED}

Walnut Giveaway

Thanks to our friends with California Walnuts, look what we’re Giving Away:

– Walnut tote bag, which folds into a walnut shell
– Walnut spatula
– Walnut apron
– Walnut Pear Chardonnay Handmade Soap made with walnut shells
– 1 Mason jar filled with walnuts
– One-ounce walnut sample packs
– Recipe cards

TO ENTER add a comment right here on this blog post and tell us about your favorite way to incorporate walnuts into your family’s diet. Or simply tell us why you’d like to win the giveaway! (U.S. and Canada only please)

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.

> Share the giveaway news with your Facebook fans and friends with a link back to the post.

> Follow us on Pinterest.

> Follow The Meal Makeover Moms on Facebook and Twitter (@MealMakeovrMoms).

Giveaway ends at noon on April 7th, so hurry up and enter! – Giveaway is CLOSED.

Ever wonder how walnuts are harvested? Check out this fun video!

5 Ways to Feed Your Family When One Child is a Vegetarian

According to a 2014 survey from the Vegetarian Resource Group, a third of eight to 18-year olds say they eat vegetarian meals at least once a week. Whether it’s once a week or every night, having a vegetarian at your dinner table when everyone else eats meat can pose a mealtime challenge … or a delicious opportunity!

Check out our five tips below for pleasing everyone, whether they’re vegetarian or not.

How to feed your family when one child is a vegetarian via MealMakeoverMoms.com/kitchen

As busy parents ourselves, we suggest you either prepare one meal for everyone that’s meatless yet still appealing to everyone in your family or choose recipes that can do double duty. Read on for our tips…

Lentil Alphabet Soup via MealMakeoverMoms.com/kitchen #vegetarian

Make Soup: Soups like bean and veggie-filled minestrone are hearty, so the meat lovers at your table will feel full and satisfied after a steamy bowlful. But don’t stop there. Give Liz’s Peanut Butter & Chickpea Soup a try or cook up our Lentil Alphabet Soup made with legumes, vegetables, and pasta.

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Frozen Raspberry & Mango Smoothie Bowl for a Healthy, Fiber-Rich Breakfast or Snack

Combine frozen raspberries and fresh mango with Greek yogurt and chia seeds for this colorful, healthy, and perfect-for-breakfast-or-snack smoothie bowl.

Frozen Raspberry & Mango Smoothie Bowl via MealMakeoverMoms.com/kitchen

The new 2015 Dietary Guidelines for Americans encourage everyone to eat a variety of fruits and vegetables, limit calories from added sugar and saturated fats, and reduce sodium intake, and this Frozen Raspberry & Mango Smoothie Bowl fits right into those recommendations.

This Frozen Raspberry & Mango Smoothie Bowl is from our newly-released book, The Smoothie Bowl Coloring Cookbook. It’s low in sodium, contains no added sugar, and it has just 1 gram of saturated fat. Each serving provides a much-needed 9 grams of dietary fiber, which can help maintain a healthy weight, reduce risk of diabetes and heart disease, and keep our digestive systems running smoothly.

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Healthy Zucchini Quiche + Finding Common Ground on Diet Advice {Podcast #282}

Eating more plant-based foods and the green light that it’s AOK to include eggs in a healthy, well-balanced diet are two tenants of the new 2015 Dietary Guidelines for Americans, and this healthy Zucchini Quiche fits right in with those diet “dos.”

Quick Zucchini Quiche via MealMakeoverMoms.com/kitchen #vegetarian

Here at Meal Makeover Moms’ Kitchen we embrace eating a variety of foods with an emphasis on consuming plenty of plants and good-for-you fats, keeping saturated fats and nutrient-devoid, heavily processed foods in check, and choosing foods with a healthy and sustainable environment in mind. Easy, right?

On this week’s Cooking with the Moms podcast, we welcome Sara Baer-Sinnott, president of Oldways, to the show to dish about finding common ground among the dueling diets and scientific advice that consumers see every day in the media.

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Gluten-Free Amaranth Cashew Burfi — A Dessert Makeover {Recipe Redux January Challenge}

This Amaranth Cashew Burfi treat is a healthy twist on a traditional Indian dessert. Made with amaranth, cashews, raisins, oats, ground flaxseed, honey, and cardamom, it’s easy to make, vegan, and gluten free.

Amaranth Cashew Burfi via MealMakeoverMoms.com/kitchen #GlutenFree

We participate in The Recipe Redux blogger cooking challenge, and this month’s assignment was to pick a new ingredient that you’ve never used before and to create something with it. 

We worked with our intern, Lauren, on this recipe and post, and chose AMARANTH as our experimental ingredient! 

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20 Healthy Lentil Recipes + The International Year of Pulses {Podcast #281}

We love lentils—green, brown, red, Beluga, French green—in soups, stews, and salads, but these little legumes can also star in protein and fiber-filled tacos, “burgers,” and even desserts. These 20 healthy lentil recipes should get you well on your way to loving this petite pulse. 

20 Healthy Lentil Recipes / Year of Pulses via MealMakeoverMoms.com/kitchen #LovePulses #IYP2016

On this week’s Cooking with the Moms radio podcast, we celebrate the International Year of Pulses with healthy lentil recipes like our Lentil Alphabet Soup and a roundup of lentil dishes that everyone at your table will love. We chose lentils as our featured pulse because, well, we had to start somewhere!

Click the play button above to tune into this week’s Podcast, and don’t forget to subscribe on iTunes!

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Lentil Alphabet Soup — A Classic Makeover of a Kid Favorite

Vegetarian, vegan, and kid friendly, this Lentil Alphabet Soup is irresistible thanks to the playful pasta, and it’s filled with fiber and protein thanks to the lentils and vegetables. We have no doubt your kids will happily slurp up every last spoonful. 

Lentil Alphabet Soup via MealMakeoverMoms.com/kitchen #PulseFeast #LovePulses #IYP2016

This one pot, savory soup is made with carrots, celery, lentils, and adorable alphabet pasta, and the veggies and lentils are so tiny, even the pickiest eaters at your table will love it.

Lentil Alphabet Soup via MealMakeoverMoms.com/kitchen #PulseFeast #LovePulses #IYP2016

The UN General Assembly has declared 2016 the International Year of Pulses. Why? Because lentils, dry beans and peas, and chickpeas are a nutritious superfood, and they’re sustainable — they have a low carbon footprint and enrich the soil. Pulses are regarded as a food of the future, poised as a powerful solution for feeding the world’s growing population.

Click the play button above to tune into this week’s Podcast, and don’t forget to subscribe on iTunes!

Lentil Alphabet Soup via MealMakeoverMoms.com/kitchen #PulseFeast #LovePulses #IYP2016

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Orange Rosemary Quinoa with Beans and Pecans — A Meatless Meal for the New Year

If you’ve resolved to eat more meatless meals in the New Year, try this easy-to-prepare quinoa bowl flavored with rosemary and orange zest and filled with dried fruit and protein-powered beans and nuts. 

Orange Rosemary Quinoa with Beans and Pecans via MealMakeoverMoms.com/kitchen #quinoa #vegan #glutenfree #vegetarian

I’m susceptible to food obsessions. This year alone, I’ve obsessed over overnight oats, smoothie bowlsspaghetti squash, cauliflower hacks, and just about anything from the kitchens of Chef Yotam Ottolenghi. As for quinoa, it’s been an ongoing obsession, and now that Trader Joe’s sells frozen quinoa that’s ready to eat in less than four minutes, I’m mega obsessed right now.

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