sea greens: a pescetarian plate lauren light

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Penelope Lamb
5 years ago
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1 sea greens: a pescetarian plate lauren light

2 contents breakfast applesauce pancakes 3 chipeta granola 4 egg sandwich 5 lunch pasta salad 6 garden quiche 7 appetizers & sides black bean salsa 8 baked brie 9 goat cheese tart 11 dinner pizza 12 spicy shrimp fajitas 13 salmon burgers 14 shrimp & zoodles 15 dessert chocolate zucchini bread 16 classic chocolate chips 17 acknowledgements 18 index 19 2 Contents

3 applesauce pancakes Prep Time: 10 min Total Time: 20 min 2 cups flour 2 eggs 4 tbsp melted butter 3 tbsp sugar 2 cups milk 1 tbsp baking powder 3/4 cup applesauce 1. Heat griddle to Whisk dry ingredients in stand mixer. 3. Add remaining ingredients and whisk until just combined. 4. Pour batter onto greased griddle in circles approximately 3-4 inches across. 5. Cook 2-3 minutes and flip and repeat. 6. Serve with syrup and fresh chopped apples, bananas or berries. Sprinkle with cinnamon. Tip: These pancakes are thin and light. Store extras in the fridge and microwave for an easy breakfast later in the week. Recipe adapted from Martha Stewart. Breakfast 3

chipeta granola Prep Time: 5 min Total Time: 1 hr 1 tbsp vanilla 2 cups cashews 2 cups grated coconut 1 1/2 cups honey 8 cups oatmeal 1/2 cup canola oil 2 cups sunflower seeds 1. Preheat oven to 325.

4 chipeta granola Prep Time: 5 min Total Time: 1 hr 1 tbsp vanilla 2 cups cashews 2 cups grated coconut 1 1/2 cups honey 8 cups oatmeal 1/2 cup canola oil 2 cups sunflower seeds 1. Preheat oven to Combine wet ingredients in a glass bowl and microwave until hot. 3. Combine all dry ingredients and pour hot mixture over. 4. Spread on two baking sheets. 5. Bake for 45 minutes, stirring every 15 minutes. 6. Stir while cooling to keep granola separated. 7. Serve on yogurt, ice cream or eat alone as a snack. Tips: You can use any kind of nuts, and dried cranberries or raisins work well in here too. Granola in a glass jar makes a great gift! Recipe adapted from Love and Olive Oil. Photo by The Pioneer Woman. 4 Breakfast

egg sandwich Prep Time: 5 min Total Time: 10 min 1 bagel thin or whole grain english muffin 1 egg 1 spreadable cheese wedge (such as laughing cow) 1. Toast bread. 2.

5 egg sandwich Prep Time: 5 min Total Time: 10 min 1 bagel thin or whole grain english muffin 1 egg 1 spreadable cheese wedge (such as laughing cow) 1. Toast bread. 2. Heat burner to medium heat and crack an egg in a 4.5 pan. 3. Remove bread from toaster and spread on cheese wedge. 4. If you like your egg less runny, flip the egg in the pan. 5. Place on bread and sandwich together. 6. Serve with iced coffee. Tip: This breakfast is easy to prepare and should keep you full longer than your typical cereal would. Breakfast 5

pasta salad Prep Time: 10 min Total Time: 20 min 1/2 box of pasta 1/2 diced red onion 1/4 cup vinaigrette 1 pint cherry tomatoes 2 cups spinach salt and pepper 1 head of raw broccoli 1 can chickpeas

6 pasta salad Prep Time: 10 min Total Time: 20 min 1/2 box of pasta 1/2 diced red onion 1/4 cup vinaigrette 1 pint cherry tomatoes 2 cups spinach salt and pepper 1 head of raw broccoli 1 can chickpeas 1. Cook pasta according to directions. 2. Chop tomatoes in half and chop broccoli head. 3. Mix all veggies and pasta together in a large bowl. 4. Drain chickpeas and add to bowl. 5. Add vinaigrette of choice. Italian or greek dressing works well too. 6. Add salt and pepper to taste and stir well. 7. Serve with fruit on the side. Tips: This pasta salad keeps for days in the refrigerator so you can make a large batch. I prefer whole wheat, short pasta like penne, rotini or farfalle (bow-ties). 6 Lunch

garden quiche Prep Time: 10 min Total Time: 1 hr 1 refrigerated pie crust 2 cups chopped veggies 1/4 tsp salt 1 1/2 cups shredded cheese 4 eggs pinch of pepper 2 tbsp flour 1 cup milk 1.

7 garden quiche Prep Time: 10 min Total Time: 1 hr 1 refrigerated pie crust 2 cups chopped veggies 1/4 tsp salt 1 1/2 cups shredded cheese 4 eggs pinch of pepper 2 tbsp flour 1 cup milk 1. Heat oven to Place pie crust in 9-inch glass pan and bake 5-7 minutes. 3. Combine cheese and flour in a bowl and toss. 4. Add veggies to cheese mixture and toss. 5. Remove crust from oven, reduce temperature to Spoon cheese and veggies into crust. 7. Beat remaining ingredients in bowl and pour into crust. 8. Bake for minutes until knife inserted in center comes out clean. 9. Serve with a dollop of goat cheese and a side of fruit. Tip: Most veggies will work great: spinach, tomatoes, peppers, onions, mushrooms. This quiche is filling enough for any meal. Recipe adapted from Pillsbury. Lunch 7

black bean salsa Prep Time: 5 min Total Time: 5 min 1 can black beans 1/4 cup chopped onion salt and pepper 1 can of corn squeeze of lime juice fresh cilantro 1 can Rotel tomatoes dash of hot sauce 1.

8 black bean salsa Prep Time: 5 min Total Time: 5 min 1 can black beans 1/4 cup chopped onion salt and pepper 1 can of corn squeeze of lime juice fresh cilantro 1 can Rotel tomatoes dash of hot sauce 1. Drain cans of beans and corn. 2. Add to bowl with can of Rotel. 3. Add chopped onion and stir all together. 4. Stir in lime juice, cilantro, hot sauce and S & P. 5. Serve with tortilla chips. Tip: This fresh and simple salsa also goes great on top of a quesadilla or with fish tacos. Recipe and photo from Life Tastes Good. 8 Appetizers & Sides

baked brie Prep Time: 5 min Total Time: 35 min 1 brie wheel raisins or dried cranberries 1 tbsp jam crackers or mini toasts chopped nuts (walnuts or pecans) 1. Heat oven to 350. 2.

9 baked brie Prep Time: 5 min Total Time: 35 min 1 brie wheel raisins or dried cranberries 1 tbsp jam crackers or mini toasts chopped nuts (walnuts or pecans) 1. Heat oven to Slice top rind off of brie and place in brie baker. 3. Spread jam on top and sprinkle nuts & raisins. 4. Bake for 30 minutes. 5. Serve with crackers or a sliced and toasted baguette. Tip: I love apricot, apple or berry jam. If you don t have a brie baker, a cast iron skillet would work well too! Appetizers & Sides 9

sweet potato fries Prep Time: 5 min Total Time: 30 min 1 sweet potato grated parmesan splash of olive oil garlic powder 1. Heat oven to 425. 2. Slice sweet potato into wedges (thinner=crispier). 3. Toss wedges with oil, garlic powder and grated parmesan.

10 sweet potato fries Prep Time: 5 min Total Time: 30 min 1 sweet potato grated parmesan splash of olive oil garlic powder 1. Heat oven to Slice sweet potato into wedges (thinner=crispier). 3. Toss wedges with oil, garlic powder and grated parmesan. 4. Lay down parchment paper on a baking sheet and spread out wedges. 5. Bake for minutes minutes, stirring occasionally. 6. Remove and let cool 7. Serve with ketchup or a aioli. Tip: You can switch up the spice combinations. Cayenne pepper, sweet cinnamon sugar or classic S & P all work deliciously! Recipe adapted from AllRecipes. 10 Appetizers & Sides

goat cheese tart Prep Time: 10 min Total Time: 1 hr 1 sliced tomato 1 puff pastry sheet dash of parmesan 4 oz goat cheese splashes of olive oil basil leaves 1 sliced onion salt and pepper 1.

11 goat cheese tart Prep Time: 10 min Total Time: 1 hr 1 sliced tomato 1 puff pastry sheet dash of parmesan 4 oz goat cheese splashes of olive oil basil leaves 1 sliced onion salt and pepper 1. Defrost puff pastry according to directions. 2. Lie sliced tomatoes on a baking sheet with paper towels to soak moisture. Sprinkle with salt. 3. Add onion to pan with oil on low heat. 4. Steam onions for 10 minutes, add S & P and cook for minutes until brown. 5. Preheat oven to Roll pastry onto baking sheet. 7. Spread on goat cheese, tomatoes, onions and dash of parm. 8. Brush on oil and sprinkle with S & P. 9. Bake minutes and sprinkle with basil leaves. Cut into 9-12 pieces. Tip: This is delicious as a brunch item or appetizer. Recipe adapted from Ina Garten. Appetizers & Sides 11

pizza Prep Time: 5 min Total Time: 30 min premade pizza dough 8oz fresh mozzarella basil leaves 1/4 cup marinara sauce olive oil 1 sliced tomato 1 garlic clove 1.

12 pizza Prep Time: 5 min Total Time: 30 min premade pizza dough 8oz fresh mozzarella basil leaves 1/4 cup marinara sauce olive oil 1 sliced tomato 1 garlic clove 1. Sit dough ball on the counter to rest for about an hour. 2. Heat oven to Grease a circular baking sheet with cooking spray. 4. Stretch out dough on sheet with your hands or a rolling pin. 5. Spread sauce around dough. 6. Add tomatoes and mozzarella in torn off pieces. 7. Optional: Add spinach leaves or mushrooms. 8. Crush garlic into a small bowl and add a splash of olive oil. Brush crust generously with the mixture. 9. Bake for about 10 minutes or until cheese starts to brown. 10. Sprinkle basil leaves on top and cut into 8 slices. 11. Serve with your favorite craft beer. Tip: Trader Joe s and Publix sell premade pizza dough- I usually go for the multigrain variety. 12 Dinner

spicy shrimp fajitas Prep Time: 20 min Total Time: 20 min 20 medium frozen shrimp dash of hot sauce chopped lettuce 2 sliced bell peppers 4-6 small tortillas lime slices 1 sliced onion 1/2 cups

13 spicy shrimp fajitas Prep Time: 20 min Total Time: 20 min 20 medium frozen shrimp dash of hot sauce chopped lettuce 2 sliced bell peppers 4-6 small tortillas lime slices 1 sliced onion 1/2 cups shredded cheese 1. Defrost shrimp according to package. 2. While shrimp is defrosting, heat skillet over medium heat. 3. Add sliced pepper and onion to greased skillet. Cook until soft, stirring occasionally. 4. Add shrimp to pan and toss with hot sauce. Shrimp will cook in just a few minutes. 5. Add fajita mixture to tortillas. 6. Top with cheese, lettuce and a squeeze of lime. 7. Pairs nicely with a margarita. Tips: My black bean salsa goes perfectly in these fajitas. Any veggies work in addition, including spinach and mushrooms. I love using my cast iron skillet for this recipe to add to the authenticity. Dinner 13

salmon burgers Prep Time: 10 min Total Time: 20 min 1 6 oz can of salmon 1/4 cup panko breadcrumbs 1 egg squeeze of lemon juice 2 tbsp chopped onion seasonings (basil, garlic, red pepper flakes) 1.

14 salmon burgers Prep Time: 10 min Total Time: 20 min 1 6 oz can of salmon 1/4 cup panko breadcrumbs 1 egg squeeze of lemon juice 2 tbsp chopped onion seasonings (basil, garlic, red pepper flakes) 1. In a medium bowl, mix all of the ingredients together. 2. Form into two patties with your hands. 3. Spray a skillet with cooking spray and heat over medium. 4. Add patties and cook for 4 minutes each side. 5. Serve on a toasted bun with a side of sweet potato fries. For extra decadence, add avocado slices. Tip: Mix mayo and lemon juice to create a quick aioli to spread on the burgers. Photo by Jessica Gavin. 14 Dinner

shrimp & zoodles Prep Time: 20 min Total Time: 30 min 20 medium frozen shrimp 2 garlic cloves red pepper flakes 2 zucchinis italian seasoning 2 diced tomatoes grated parmesan 1.

15 shrimp & zoodles Prep Time: 20 min Total Time: 30 min 20 medium frozen shrimp 2 garlic cloves red pepper flakes 2 zucchinis italian seasoning 2 diced tomatoes grated parmesan 1. Defrost shrimp according to package. 2. Spiralize zucchini into noodles. 3. Lay zoodles over a paper towel to soak up moisture. 4. In a skillet, add tomatoes, chopped garlic and seasonings and cook over medium heat for 5 minutes. Add zoodles and let cook for an additional 5 minutes. 5. Add in shrimp. Shrimp will cook in just a few minutes. 6. Serve pasta in bowls. Top with grated parmesan and red pepper flakes. 7. Enjoy with a glass of white wine and garlic breadsticks. Tip: These zoodles can replace real pasta in nearly any recipe as a healthy substitution. They aren t as filling, so you may want to use more shrimp if you re extra hungry. Dinner 15

chocolate zucchini bread 3 eggs 2 cups shredded zucchini 1 tsp baking soda 1 cup vegetable oil 2 1/2 cups flour 1 tsp cinnamon 2 cups sugar 1/2 cup cocoa powder 1/4 tsp baking powder 1 tbsp vanilla 1

16 chocolate zucchini bread 3 eggs 2 cups shredded zucchini 1 tsp baking soda 1 cup vegetable oil 2 1/2 cups flour 1 tsp cinnamon 2 cups sugar 1/2 cup cocoa powder 1/4 tsp baking powder 1 tbsp vanilla 1 tsp salt Prep Time: 10 min Total Time: 1 hr 1. Heat oven to In a mixing bowl, combine eggs, oil, sugar and vanilla. 3. Stir in zucchini. 4. Combine dry ingredients, add to zucchini mixture. and mix. 5. Pour into greased loaf pans or a muffin tin. 6. Bake for 1 hour if loaves, or minutes for muffins. Tip: This is a healthier substitute for brownies, but can make a decadent morning treat too. Recipe adapted from Food.com 16 Dessert

classic chocolate chips 1 stick of butter 1 egg 1/2 tsp baking soda 1/2 cup white sugar 1 tsp vanilla 1 1/2 cups flour Prep Time: 10 min Total Time: 20 min 1/2 cup brown sugar 1/4 tsp salt 1/2

17 classic chocolate chips 1 stick of butter 1 egg 1/2 tsp baking soda 1/2 cup white sugar 1 tsp vanilla 1 1/2 cups flour Prep Time: 10 min Total Time: 20 min 1/2 cup brown sugar 1/4 tsp salt 1/2 handful of chocolate chips 1. Preheat oven to Soften butter (about 15 seconds in the microwave) and combine with both sugars in a large mixing bowl. 3. Add in the egg and vanilla and keep mixing. 4. Add in salt and baking soda. 5. Stir in flour gradually until completely blended in. 6. Toss in chocolate chips to your liking. 7. Drop golf ball-sized balls onto your tray. 8. Bake for about 10 minutes until golden brown or you smell deliciousness. 9. Enjoy with cold milk. Tip: Bake just a couple at a time and store the excess dough in the fridge to have warm cookies at the ready (and avoid eating too many!). Recipe adapted from The New York Times. Dessert 17

acknowledgements Special thanks to Max Smith, pictured

for being a willing taste tester, and for eating mostly

I enjoy cooking healthy recipes and getting to eat them

18 acknowledgements Special thanks to Max Smith, pictured below, for allowing me to experiment in the kitchen, for being a willing taste tester, and for eating mostly pescetarian (though not necessarily by choice). I enjoy cooking healthy recipes and getting to eat them with you! Thanks to Henry the cat for being cute. 18 Acknowledgments

19 index A applesauce 3 B baguette 9 basil 12 black bean 8 bread 5, 16 broccoli 6 brownies 16 burgers 14 C cheese 11 brie 9 goat cheese 11 mozzarella 12 parmesan 10, 11, 15 chocolate 16, 17 cinnamon 3, 10, 16 coconut 4 cookies 17 D E egg 5, 14, 17 F fajitas 13 fries 10, 14 fruit 6, 7 G goat cheese 11 granola 4 H honey 4 I J jam 9 K L lemon 14 M N nuts 4, 9 cashews 4 O P pancakes 3 pasta 6, 15 pizza 12 Q quiche 7 R S salad 6 salmon 14 salsa 8, 13 sandwich 5 shrimp 13, 15 spinach 6, 7, 12, 13 sweet potato 10 T tart 11 tomato 11, 12 tortilla 8, 13 U V vanilla 4, 16, 17 W X Y Z zucchini 15, 16 Index 19

20 Lauren Light lives in Gainesville, FL with her boy, Max and their cat, Henry. All recipes and photography created by Lauren Light unless otherwise specified. Lauren Light 2017

Vanilla Chia Seed Pudding

Vanilla Chia Seed Pudding Serves 4 Ingredients: 1 cup chia seed 2 cups raw almonds, soaked overnight in salted water 3 cups water 3 dates, pitted Generous pinch of salt 2 tbsp vanilla bean paste 1 tsp