Sometimes you just want a huge plate of crunchy, salty potato wedges that have been fried in oil! And sometimes (hopefully most of the time) you think to yourself, “it’s just not worth it.” Trust me, I know the feeling but who says that you can’t have your salty crunchy fix and not undo all your hard work?! Me that’s who! So today, I’m going to show you a great alternative to the steak fries, potato wedges you’ve been looking for except this time, that starchy potato is replaced by the ZUCCHINI.

Zucchini’s are great for a multitude of reasons, one being that just 1 cup of zucchs has only 36 calories and offers up 10% of RDA dietary fiber which helps curb overeating and it won’t spike your blood sugar like white potato.

In addition to the high fiber content, it contains Manganese, Vitamins C, A, and folate which can assist in lowering cholesterol, blood pressure, deter development of hyper-inflammatory disorders such as asthma, rheumatoid arthritis, osteoarthritis, promotes prostate health in men, and fights free radicals in your body. How’s that for an informative run on sentence? Have I convinced you yet to eat zucchini??

All you need are three simple ingredients and an oven, it’s that simple.

I’m starting off with 2 medium sized green zucchinis as pictured below and I’m preheating my broiler. 🙂

Take your zucchini and make sure you clean them well if not using organic and slice along the length of the veggie. Once you slice down the middle, slice down the middle of your two halves. Once you’ve completed that, slice them in half. I got cute and sliced mine diagonally.

Next, so that you don’t make a huge mess, place your sliced zucchini pieces in a bowl and sprinkle with 3 tablespoons fresh Parmesan cheese, 1/4 tsp garlic powder, and 1/4 tsp ground black pepper and TOSS.

Place your coated zucchinis on a baking dish and broil them on a high heat for 8 minutes but keep an eye on them as to not burn them. Your wedges should be what I like to call crunchy tender. Once the agonizing eight minutes is up, DIG IN! I ate mine with a loaded up turkey patty but eat them however and with whatever you’d like.

Nutrition Facts
4 Servings
Amount Per Serving
Calories 34
Total Fat 1.1 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.3 g
Total Carbohydrate 4.7 g
Dietary Fiber 1.6 g
Sugars 1.9 g
Protein 2.2 g

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After one of Coach Kozak’s intense gym sessions, he came home with fajitas for 1. Now, Coach K is a calorie burning MACHINE and has been working out for many years so he needs the calories more than ever after he works out. And there I was…staring and admiring his food like a hungry puppy dog because of course, I had already met my food intake for the day. So, the next day, with fajitas still on my mind, I decided to make fajitas of my own but with a vegan twist. A Tempeh Fajita Bowl was then on my cooking agenda!

What you’ll need for your healthy vegan fajitas:

1 package of Tempeh (I buy flax tempeh)
1 cup of black beans
1/2 cup of cooked quinoa
1/2 a ripe avocado
1/4 cup salsa
cilantro for garnish
2 collard leaves

Marinade:
1 tbsp olive oil
1/4 of a purple onion (sliced)
1 large clove of garlic (sliced thinly)
1 tbsp of Tamari sauce or soy sauce
1 tsp of cumin
The juice and zest of 1 lime
1/4 tsp sea salt
1/4 tsp pepper

To begin, I slice my tempeh down the middle to create two long halves and then slice into long thin strips. Place your tempeh in a ziploc bag and add the olive oil, onion, garlic, Tamari sauce, cumin, zest and lime juice, and lastly the salt and pepper. Secure the ziploc bag and massage the marinade into the tempeh insuring the tempeh strips are all well coated. Marinate for 30 minutes up to overnight in the refrigerator.

Next, heat a grill pan or skillet on medium-high heat and empty the contents of your ziploc bag into the pan.

To cook it evenly, spread the tempeh into a single layer and cooking on each side about 2-3 minutes or until it begins to take on the golden color.

Once your tempeh is golden brown on all sides and the onion have a nice char, remove it from the heat and place it onto a plate or sheet of foil.

You’ll next take your collard leaf that has been cleaned and dried and place it onto the same pan and quickly heat on both side until it becomes pliable, about 15-20 seconds on either side.

Once that’s done, place it into a bowl to begin the layering process

You’ll then layer the black beans and quinoa…

The delicious tempeh, salsa, and avocado!

This is a super tasty dish that is packed with fiber, protein, plus the vitamins and minerals in the collard leaf.

You can top this with whatever topping your heart desires or whatever you have available in your pantry. Bon Apetit!

Nutrition Facts
4 Servings
Amount Per Serving
Calories 379.8
Total Fat 15.1 g
Saturated Fat 2.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 5.6 g
Total Carbohydrate 42.1 g
Dietary Fiber 13.9 g
Sugars 1.4 g
Protein 21.6 g

The post Tempeh Fajita Bowl – Healthy Vegan Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Mmmmm breakfast! Who doesn’t love breakfast? I don’t know about you but I wake up so hungry every single morning and I always eat within 30 minutes of waking. If I don’t, I am not the most pleasant person to be around, just ask my family. 🙂

Today, I decided to make a tempeh egg white scramble since I had half of a tempeh cake left over from last week. I then decided to use whatever veggies I had in the refrigerator so always feel free to add or omit veggies to your liking.

What you’ll need for your tempeh egg white scramble is the following:

1/2 tempeh cake and cheese grater
2 tablespoons chopped onion
1 cup of egg white
1 large handful of spinach
1 teaspoon garlic powder
1 teaspoon dried parsley
1/2 teaspoon tyme or you can use cumin
1/4 teaspoon cayenne for some heat or even red pepper flakes
salt and pepper to taste

So I started by heating 1/8 cup of low sodium vegetable broth in a skillet on medium high heat.

It’s also a good idea to spray a non stick cooking spray in the pan before you pour in the veggie broth. With your cheese grater, grate the tempeh until it looks like ground meat…

Add your tempeh to the hot skillet. Add the spices, and mix the ingredients together. Allow to cook for 2-3 minutes.
Next, add the onion and spinach to the skillet and mix into the tempeh mixture. Allow the spinach to wilt and onion to soften about another 2-3 minutes

Once the spinach has wilted, add the egg white and continue mixing as the egg should begin to cook almost immediately.

At this time I added my salt and pepper and continued to scramble. Once the egg is completely cooked, your scramble is done.

I added about a tablespoon of fat free cheddar cheese to my portion and Coach K added salsa on top of his. Whatever your taste is, add it to this quick and easy recipe to make it your own.

Tempeh is a great vegetarian or vegan way to get protein, iron and calcium. I love it because it’s less processed than tofu and offers a nutty flavor. Tempeh is simply fermented soybeans formed into a cake patty. Check out my other tempeh recipes like my Blackened Tempeh Recipe or my quick lunch Mexican Mash Up recipe that can be whipped up in a hurry.

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