Category Archives: Healthy Recipes

Brown Rice and Lentil Stuffed Tomatoes

Brown Rice and Lentil Stuffed Tomatoes

This stuffed tomatoes recipe uses brown rice and lentils making it super healthy. It is delicious, easy to make, and can be used as the main course or as an appetizer. It is certainly filling enough to have for dinner!
Brown Rice and Lentil Stuffed Tomatoes Recipe

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Roasted Corn Salad Recipe

Roasted Corn Salad Recipe Inspired by Epcot International Flower & Garden Festival
Post by Kary
Florida’s corn season is just around the corner. I am always on the lookout for dishes that can be turned into healthy, plant based recipes. Disney is not always the best place for healthy food ideas, but they are getting better!
Roasted Corn Salad Recipe - thetravelinggals.com
Roasted Corn Salad
Serves 4-6
  • 8 ears corn or 1 28 oz bag of frozen corn
  • 2-3 roasted red peppers, diced
  • 1 green onion, diced
  • 1 green pepper, diced
  • 1 cup fresh lime juice
  • Optional 1/2 cup plant based mayonnaise *
  • Ground black pepper and sea salt, to taste
Preheat oven to 400 degrees. Place red peppers on sheet pan covered with parchment paper. Roast for 20 minutes then turn peppers to other side and roast another 20 minutes or so until the peppers are softened and slightly charred. After cooling, slice each pepper in half, remove the seeds, cut into strips and peel the pepper.
Heat pan to medium and roast corn for 10-12 minutes until tender.
In a bowl whisk together plant based mayonnaise and lime juice. If you prefer to make your own plant based mayonnaise, please see the instructions below.
Add roasted corn, red peppers, green onion, green pepper and stir well. Season with salt and pepper, if desired. Refrigerate until ready to serve.
Roasted Corn Salad Recipe - thetravelinggals.com
* Quick Plant Based Mayonnaise
Combine 12 ounces of silken firm tofu, 1 ½ tbsp. lemon
juice, 1½ tsp apple cider vinegar, 1½ tsp Dijon mustard, 1 tsp stevia in a blender. Blend for approximately 1 minute until smooth. If mayo is too thick, add 1 tsp of nut milk until desired consistency.
Enjoy!
The Traveling Gals

Quick and Easy Enchilada Casserole

  • 6-8 whole grain tortillas
  • 1 jar (14 oz.) salsa
  • 2 cans (15 oz.) black beans
  • 1 can (15 oz.) corn
  • 1½ teaspoons soy sauce
  • Taco Seasoning to taste
  • 1 package (12 oz.) firm tofu
  • 3 cups chopped baby spinach
  • ½ bunch green onion, chopped
  • 6-8 vegan shredded cheese
Preheat the oven to 375 degrees. Mash in medium bowl or pulse in food processor, beans, ½ teaspoon soy sauce,
1-2 teaspoons taco seasoning. Then add green onion and corn. Mash in medium bowl or pulse in food processor, tofu, ½ teaspoon soy sauce, 1-2 teaspoons taco seasoning.
In a 9×12 casserole dish, put 2-3 tablespoons of salsa on the bottom and spread evenly.
Place a layer of tortillas over the salsa. Spread ½ the black bean layer over the tortillas. Add another layer of tortilla.
Spread the tofu layer over the tortilla layer and spread 2/3 cup of salsa evenly over the tofu layer. Add a layer of tortilla.
Spread ½ the black bean layer over the tortillas.
Add another layer of tortillas and top with baby spinach.
Add another layer of tortillas and top with the rest of the salsa.
Bake for 45 minutes with tin foil over the dish. Add the vegan cheese to the top and bake another 10 minutes or so without tin foil until the cheese bubbles and serve. This is especially good served over or accompanied by brown rice.
Quick and Easy Enchilada Casserole
Comer Bien!
The Traveling Gals

Healthy Miso Udon Soup Recipe

Miso Udon: Tofu, Vegetables, and Noodles in a Spicy Broth

It has been a little chilly here in Florida lately, so this is the perfect time to have soup!  Also, after the success with Sweet and Sour Tofu, we really wanted to try another tofu recipe. For some of the ingredients, we visited the local Asian market.  There are two Asian markets nearby and they were very interesting.   Although primarily Vietnamese, they offer other Asian items too.  There are so many interesting ingredients that you can’t find at regular grocery stores.

Healthy Miso Soup Recipe - check it out on thetravelinggals.com!

Please enjoy this recipe by Kary!

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Healthy Oven Baked Fried Rice Recipe

Oven Baked “Fried Rice” – Quick and Easy

Everyone loves fried rice! This recipe is a base and can be easily customized to accommodate your preferences. It is tasty, quick and very easy. It was given the seal of approval by our whole family. Give it a try!

Healthy Oven Baked Fried Rice

Traveling Gals Tip:  This recipe is perfectly paired with Miso Udon Soup!

Ingredients:

  • 2½ cups bite-sized broccoli florets or broccoli/carrot slaw chopped
  • ¼ cup green onions chopped
  • 2 cups brown rice
  • 1 cup cubed extra firm tofu
  • 1¼ cups vegetable broth
  • ½ cup of blister peanuts
  • Garlic to taste
  • Ginger to taste
  • 1 teaspoon reduced-sodium soy sauce

Preheat the oven to 400 degrees.

Cook the brown rice as directed.  Combine cooked rice and all ingredients and transfer to a 9 x 11-inch or similarly sized casserole dish. Bake covered for about 45 minutes.

This is a favorite of the Gals since it is easy to make and satisfies the craving for Chinese food!  It can also be made ahead and put in the oven later for a quick and easy meal.  You can also add or subtract any vegetables or nuts.  Try the recipe and let us know your take on it!

个饱

Gè bǎo

(Enjoy Your Meal!)

The Traveling Gals