Mama’s Hippie Tacos

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When you combine quinoa, hemp seeds, and a bunch of veggies into a meatless taco filling, ya gotta call it “hippie”.

Amiright?  I think so!  These vegan quinoa & hemp seed tacos are an almost weekly staple in our home, so it’s about time I share the recipe!

Used for tacos, taco salad, quesadillas, breakfast scramble, nachos – to name a few, this recipe is versatility at its finest. Like many of my recipes, it’s adaptable too.  Use whatever veggies you’ve got! I like to use three different kinds each time I make it.  Some yummy combos are:

  • carrot + broccoli + red cabbage
  • cauliflower + bell pepper + kale
  • tomato + sweet potato + zucchini
  • spinach + mushroom + butternut squash

To change it up, I even like to throw in black or pinto beans into the mix or some cooked lentils if I have some hanging around in the fridge.  I’ll just reduce the quinoa to keep the protein mixture at roughly 2 1/2 cups and the veggies around 1 1/2 cups.

Mama's Hippy Tacos

  • Servings: 6-8
  • Difficulty: easy
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Hippie vibes abound in this meatless taco filling that's loaded with plant protein & veggies.

Ingredients

  • 1 tbs. avocado oil
  • 1 1/2 cups assorted vegetables of choice (here I used shredded carrot, finely chopped broccoli, and purple cabbage)
  • 3 cloves garlic, minced
  • 1 tbs. taco seasoning (I make my own in batches using chili powder, cumin, coriander, & dried oregano)
  • 1 tsp. sea salt
  • 2 cups cooked quinoa*
  • 1/2 cup hemp hearts
  • 1 cup salsa
  • 1 tbs. apple cider vinegar
  • 1-2 tsp. coconut sugar, optional

Directions

  1. Heat oil in a large skillet over medium heat. Add veggies and sauté until softened, about 5 minutes.
  2. Add garlic, seasoning, and salt; stirring to combine and cook for another minute or two.
  3. Stir quinoa and hemp hearts into the pan until fully incorporated, then pour in salsa and stir again. Cook for about 10 minutes until heated through.
  4. Remove from heat and add apple cider vinegar and coconut sugar, if using. Stir once more and serve.

*To cook quinoa, boil 1 1/2 cups of water or broth in a small saucepan and add 1 cup of rinsed quinoa. Reduce heat to simmer, cover, and cook for 12-15 minutes until the water is absorbed. Remove from heat and keep covered for about 5 minutes. I like doing this earlier in the day to make dinner prep super simple. Cooked quinoa stores in the fridge for a week (at least) or a couple months in the freezer. Extra quinoa can be used in my Gluten-Free Chickpea Nuggets, fritters, soup, salad, eggs, and so many other things!

This post contains Amazon affiliate links.  These links are to products I actually purchase and use myself in my kitchen.  If you buy something using a link, I’ll get a small commission at NO addition cost to you.  Thank you for supporting Mama Makes Food!

Happy Food Making, Mamas! ❤


Mama Makes Food Guide To Meal Planning

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With a busy lifestyle, meal planning can be the saving grace to ensure your family eats healthfully.  Taking a few minutes every week to make one takes the guesswork out of what to prepare every time it’s time to eat! Here are my top five tips to successful meal planning:

  1. Take stock of what you already have.  Look over the pantry, fridge, & freezer to re-familiarize yourself with what’s on hand.  Write a few items down that you know you’ll want to get used up so that they get worked into the plan.  I use this opportunity to do a quick clean of these places to get tidied up for the week ahead.
  2. Do it your way.  Depending on your personality, meal planning may come relatively easy to you or, on the other hand, you may find it’s a struggle to plan so much in advance.  If the first scenario is you, then you can dive into planning it all: breakfast, lunch, dinner, even snacks.  If that seems completely overwhelming, then perhaps simply start your meal planning journey with dinner.  Another point to consider is that no one ever said you have to plan the whole week out at once.  Maybe you would rather do your meal plan in a couple of stints each week, only thinking about 2-3 days at a time.
  3. Make it fun.  To me, this is key.  If meal planning becomes just another dreaded task, then it can be easy to put it off & not do it at all.  So make a little ritual out of it! Get yourself a cute meal planning notepad, like the one pictured from 1canoe2, or a super functional spiral notebook like the one I have above from Kahootie & Co.  Other options include a weekly marker board or notepad (Target dollar spot is great for these), a printable template from the internet, excel, or of course, plain ol’ paper if that suites you.  Find a comfy spot to sit, grab your go-to recipes, a cookbook or two, & maybe some saved blog recipes.  Make yourself a cozy beverage to sip on & have fun with it.
  4. Recognize your family’s eating patterns & plan accordingly.  If you make your favorite stir-fry for dinner on Tuesday, how much does it make?  Will there be leftovers to use for lunch the next day?  If not, perhaps consider doubling the recipe to ensure there are leftovers.  Leftovers are your meal planning bestie!  I use them all the time for lunches or even another dinner later on.  Cook once, eat twice – my kitchen mantra.  Healthy eating is made more approachable when you maximize your efficiency in the kitchen.  Once you get the hang of how much your family eats, you’ll be able to incorporate any leftovers into your meal plan, ensuring all that delicious, healthy food you’re whipping up gets eaten.
  5. Leave a little wiggle room. Life happens! I usually keep a meal or two open for unexpected outings or other changes to our schedule we can’t anticipate ahead of time.

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My goal here is to be helpful, perhaps a little inspiring, but also concise, because let’s face it – none of us have a surplus of time to read a bunch of superfulous musings.  If there’s something I haven’t covered or a specific question you have, please leave a comment here or on my meal planning Instagram post!

Happy Meal Planning, Mamas! ❤


Kid Tested & Mama Approved Chocolate Chip Cookies

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If you’ve followed me on Instagram for a while, you’ll know I love my hemp seeds.  We have them on everything, so it only made sense to add them to my first blog-worthy cookie recipe too.

Chocolate chip cookies are my favorite and I’ve seemed to pass this on to my kiddo too. We practice balance in our home and are known to have an unhealthy treat from time to time, but I wanted a simple, no-equipment-needed cookie recipe that I could feel good about offering to our son a little more regularly.  These cookies are it!

I love a yum almond flour cookie, but let’s be real, that stuff is expensive! Here, almond flour is cut with spelt flour to stretch my food budget just a bit and, as a bonus, we get the health benefits of both. Hemp seeds add healthy fats and a hit of protein.  There’s an option to use either pure maple syrup or a banana; either way, no refined sugar (except for what’s in the chocolate chips of course)!

The maple syrup sweetened cookie has a more traditional cookie-like texture – slightly crisp on the outside and chewy on the inside.  The banana sweetened one has a more cake-like consistency.  Both are yum, kid tested, and mama approved!

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Kid Tested & Mama Approved Chocolate Chip Cookies

  • Servings: 12-16 cookies
  • Difficulty: easy
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This healthier chocolate chip cookie gets a nutrition boost from two types of flour + hemp hearts, as well as an option to sweeten either with pure maple syrup or a ripe banana.

Ingredients

Directions

  1. Preheat oven to 350 and line a large baking sheet with parchment.
  2. In a large bowl, mix almond flour, spelt flour, hemp hearts, baking soda, and sea salt together. Set aside.
  3. In a small bowl, pour in maple syrup (if using) OR mash ripe banana (if using) into a puree. Add coconut oil, egg, and vanilla. Whisk to combine.
  4. Make a well in the dry ingredients and pour wet ingredients in, stirring until a dough forms. Use your hands to incorporate everything if you need to. Fold in chocolate chips.
  5. Using a tablespoon (I like to use a cookie scoop), place cookie dough on parchment-lined baking sheet a couple of inches apart. Flatten slightly with your fingers. Bake for about 15-17 minutes or until golden.

This post contains Amazon affiliate links.  These links are to products I actually purchase and use myself in my kitchen.  If you buy something using a link, I’ll get a small commission at NO addition cost to you.  Thank you for supporting Mama Makes Food!

Happy Food Making, Mamas! ❤


Sweet Potato Noodle & B’Sprout Frittata

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Every mama needs a couple staple frittata recipes in her back pocket.  They look fancy, especially when spiralized veggies are involved, but they’re simple and quick to prepare.  Another added bonus is all the goodness you can cram into one humble skillet.

There are THREE other big reasons I love adding frittatas to our breakfast meal plan: 1) many ingredients can be assembled the night before (prepping the veggies, whisking the eggs, etc.) and stored in the fridge until morning, 2) one frittata makes multiple meals for our family, which correlates nicely with my kitchen mantra, “cook once, eat twice”, and 3) frittatas are endlessly adaptable and are perfect for using up whatever veggies are on hand.

If you’re still reading, that means I’ve probably convinced you, soooooo here’s the recipe:

Sweet Potato Noodle Frittata

  • Servings: 6
  • Difficulty: easy
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Sweet potato and Brussels sprouts come together with some Mexican spices for a veggie-packed, flavorful and hearty frittata.

Ingredients

  • 1 tbs. avocado or olive oil
  • 1 medium sweet potato, spiralized or shredded
  • 4 cloves garlic, minced
  • 6 Brussels sprouts, shredded or finely chopped
  • 6 eggs
  • 1 tsp. cumin
  • 1/2 tsp. paprika
  • salt & pepper, to taste
  • 2-4 tbs. shredded cheddar, optional
  • 1-2 tbs. hemp seeds
  • 1-2 tbs. cilantro, finely chopped
  • avocado, sliced and served alongside
  • salsa, optional, for dipping

Directions

  1. Preheat a 10″ skillet over medium heat. Meanwhile, spiralize or shred sweet potato.
  2. Add oil to preheated skillet, then add sweet potato noodles. Using tongs, toss noodles with oil until well incorporated. Then, add garlic and toss again.
  3. Cook noodles and garlic, tossing occasionally, for about 5 minutes or until softened. Add Brussels sprouts and cook for a couple more minutes.
  4. Meanwhile, whisk eggs, cumin, paprika, salt and pepper together in a medium-sized bowl. Set aside for a moment.
  5. Using tongs, arrange sweet potato noodle mixture so that it’s thicker around the edges of the skillet, creating a “crust”.
  6. Pour eggs overtop, tilting skillet so that the eggs are evenly distributed.
  7. Sprinkle cheese, if using, and hemp seeds on top of eggs and cover skillet. Cook until eggs are set, about 7 minutes.
  8. Once eggs are cooked through, add cilantro. Cut into wedges and serve with avocado alongside and salsa to dip, if you like.

Leftovers will store in the fridge for 3-4 days and reheat well in a skillet or oven. They’ll make another great (and nearly effortless!) breakfast or even lunch.

Happy Food Making, Mamas! ❤


Fennel Tomato Soup

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This fast and flavorful soup has been a part of my winter repertoire for years.  Fennel is an amazing vegetable and this simple soup lets its delicious taste really shine.

I originally found a recipe for Fennel Tomato Soup from an issue of Vegetarian Times magazine and over time I tweaked it a little here and a little there (adding a healthy dose of greens was an obvious improvement, in my opinion) until it became a recipe I could call my own. Tomato and fennel go together so well; this soup is packed with flavor despite a short ingredient list and prep time.  It’s well-suited to a busy weeknight dinner or even a quick lunch, as it’s on the table in about 20 minutes.

Fennel Tomato Soup

  • Servings: 4-6
  • Difficulty: easy
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Did you know tomato and fennel are besties? It's true. One taste of this soup will convince you this flavor combo is a match made in garden heaven.

Ingredients

  • 1 tbs. avocado or olive oil
  • 4 Italian sausages of choice, sliced into half moons
  • 1 large fennel bulb, diced
  • 1 tsp. fennel seeds
  • 2 tbs. white cooking wine, mirin, or water
  • 1 large can (28oz.) or jar (32oz.) diced tomatoes
  • 4 c. vegetable or bone broth
  • Sea salt & pepper
  • 2 large handfuls baby greens (such as spinach, kale, chard or a mixture), chopped

Directions

  1. Heat oil over medium. Add sausages and sauté until browned, about 5 minutes. 2. Add diced fennel bulb & seeds and sauté for another 4-5 minutes, until fennel is softened.
  2. Pour in cooking wine or water and scrape all the yummy bits off the bottom of the pan.
  3. Add tomatoes, broth, and season with salt & pepper. Cover pot and bring to a boil, then reduce heat to simmer for about 10 minutes.
  4. Remove from heat and stir in chopped spinach.

Happy Food Making, Mamas! ❤

 


Peppy Persimmon Smoothie

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Persimmons are often overlooked with the turning of the seasons as we scamper to make all things pumpkin and apple, but they are a true gem of autumn.

There are two widely available kinds of persimmon in the US – Fuyu and Hachiya.  It’s important to tell them apart because they’re eaten differently.  Fuyu are squatty and somewhat flat.  They’re typically eaten while still firm either peeled or unpeeled.  I’ve only purchased Fuyu a handful of times because we much prefer Hachiya.

Hachiya are oblong and acorn-shaped.  They must be really ripe and really, really soft before they are enjoyed (actually, if you try to eat one too soon it likely WON’T be enjoyed as its high levels of tannins can leave you with the feeling of a dry mouth – this subsides as the fruit ripens).  Since we’re in the midwest, the Hachiya we come across at the grocery store are typically unripe and hard and I bring them home to sit on the counter for a week or more before they’re ready to be used. Their soft, custard-like insides are perfect for a smoothie!

We love this simple concoction as it really allows the subtle persimmon flavor to shine! Speaking of the flavor, it can be hard to describe, but I feel like it tastes something like a muted blend of apricot and mango.

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Peppy Persimmon Smoothie

  • Servings: 2-3
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A satisfying and subtly sweet smoothie that really showcases the wonderful flavor of persimmons, complete with a serving of vegetables.


Ingredients

  • 2 c. cold water
  • 2 very ripe Hachiya persimmons
  • 1 c. frozen, sliced zucchini (steamed and frozen cauliflower works well too)
  • 1 1/2 frozen bananas, broken into chunks
  • 1 tbs. cashew butter

Directions

  1. Pour water into blender jar.
  2. Slice tops off of persimmons and squeeze the insides into blender. Discard the tops & skins.
  3. Add zucchini, banana, and cashew butter to blender and blitz until smooth.

I strongly recommend cashew butter here.  Other nut butters can have too strong a flavor that can easily overpower the persimmon. Cashew butter is pretty neutral, but still lends a nice substance to the smoothie and adds some healthy fats in there too.

Happy Food Making, Mamas! ❤


Pumpkin Pie Bites

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These Pumpkin Pie Bites are our new favorite way to enjoy pumpkin pie! They’re fun to eat, great for large get-togethers, and there’s no messing with cutting a pie into wedges and fearing the whole thing falls apart as you try to plate it.

I’ll be the first to admit that these do take a little longer to put together than most of my recipes.  BUT, they’re still easy and WAY healthier than traditional pumpkin pie.  I can also attest that they are toddler, daddy, and neighbor approved.  There is no yucky cane sugar.  They’re gluten-free and vegan.  So many wins!

The crust is crispy, the filling is gooey, and if you choose to top with whipped cream (and you totally should!), that just takes these little babies over the top.

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Pumpkin Pie Bites

  • Servings: 12-15
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These fairly healthy mini pumpkin pie bites pack all the traditional flavor: crispy crust, gooey filing, and decadent coconut whipped cream.


Credit: Megan @ Mama Makes Food

Ingredients

    Crust:
  • 3/4 c. pecans
  • 3/4 c. buckwheat flour (the light colored kind)
  • 1/2 c. rolled oats (gluten-free if necessary)
  • 1/4 c. hemp hearts (I use Manitoba Harvest)
  • 1/2 tsp. ceylon cinnamon
  • pinch sea salt
  • 1/4 c. melted coconut oil
  • 3 tbs. pure maple syrup
  • Pie Filling:
  • 12oz. package soft silken tofu, rinsed and drained
  • 2 c. pumpkin puree
  • 1/2 c. pure maple syrup
  • 1/2 c. coconut sugar
  • 1/4 c. arrowroot powder
  • 1 tbs. pumpkin pie spice
  • 1/2 tsp. sea salt
  • 2 tbs. chia seeds
  • Toppings: toasted pecan halves, hemp hearts, cinnamon, and either coconut or regular whipped cream

Directions

    Prepare the Crusts:
  1. Preheat oven to 350. Place pecans on a baking sheet and toast for 7-10 minutes, until you can smell them (if you’re topping your bites with pecan halves, put them on the baking sheet to toast now too. Just remember to keep them separate from the pecans needed for the crusts and set them aside when you remove them from the oven).
  2. Grease two 24 count mini muffin tins with coconut oil and set aside.
  3. Combine buckwheat flour, oats, hemp hearts, toasted pecans, cinnamon, and sea salt in the bowl of a food processor fitted with the S blade. Pulse until the mixture is crumbly. Pour in coconut oil and maple syrup and pulse again until combined.
  4. Press one teaspoon of the crust mixture firmly down into each hole of the prepared muffin tins. Bake for 8-10 minutes or until golden and starting to brown around the edges, then set aside to cool. Leave oven on.
  5. Prepare the Pie Filling:
  6. In the bowl of your food processor (I simply wipe mine out and reuse without actually washing), combine tofu, pumpkin puree, maple syrup, coconut sugar, arrowroot powder, pumpkin pie spice, and sea salt. Process until smooth and creamy, stopping to scrape down the sides as necessary. Add chia seeds and pulse to incorporate.
  7. Spoon pumpkin pie mixture (it will be pretty runny at this point) over prepared crusts, still in the mini muffin tins, and fill to the top.
  8. Bake for about 10 minutes, until the pie filling starts to noticeably firm (they may still look soft in the center of each bite and this is normal; they will continue to firm as the cool).
  9. Remove muffin tins from oven and place on wire rack to cool completely, usually about an hour.
  10. To remove, carefully run a butter knife around each bite and lift out of muffin tin. Swirl with whipped cream, sprinkle with hemp hearts and cinnamon, and top with a pecan half.

As always, if you try my recipe, please share on Instagram by tagging me @ mamamakesfood and using #mamamakesfood so I can see it!

 

Happy Food Making, Mamas! ❤