Broccoli Zucchini Chickpea Farro Risotto

Have you ever had the Spelt Risotto from Trader Joes? It is definitely one of my go to frozen foods at Trader Joes. One package is about 2 servings and has less than 3g of Saturated Fat. You have to be careful in the frozen food section at Trader Joes, I’m looking at you Barbecue Chicken Pizza. I would like to meet someone who can only eat 1/3 of that tiny pizza rather than the 15 g of saturated fat that makes up the entire thing.

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Even though the frozen version is convenient, it’s honestly just as easy to make it yourself. This is another recipe you can make once and it keeps all week. So all it takes is an extra 15-20 minutes on Sunday to have the same (and in many ways healthier, especially sodium wise) recipe.

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Broccoli Zucchini Chickpea Farro Risotto

  • Servings: 2
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copycat of Trader Joes Spelt Risotto

Ingredients

– 1 cup of farro – 2 cups of water – 2 tsp of olive oil – 1 cup of broccoli florets (small) – 1 cup of zucchini (chopped) – 1/2 cup carrots – 1 cup of chickpeas – 3 oz cheese, shredded (I used a cheddar/Gruyere mixture)

Directions

  1. Add the farro to a pot with 2 cups of water. Cook on medium until all the water evaporates and the farro is tender about 8-10 minutes.
  2. In a large skillet on medium heat, add the olive oil and broccoli to the pan. Cook for about 3 minutes before adding in the zucchini and carrots, then cook for another 5 minutes.
  3. Drain and rinse the chickpeas.
  4. Using a cheese grater, grate 3 oz of cheese.
  5. In the pot of farro, add the vegetables, chickpeas and cheese. Cook for 203 minutes on medium heat until all the ingredients are incorporated.
  6. Enjoy warm!

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This is another great recipe to make ahead and eat during the week. I liked to add a pinch of fresh cheese after I heat it up in the microwave.

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Be sure to follow figsandflour on instagram and tag your recipes with#figsandflour! You can also follow the Figs & Flour Facebook page. I would love to see what you are cooking in your kitchen!

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Spaghetti Squash Shrimp Pad Thai

Did you know that true pad thai does not have peanut butter as an ingredient? Per usual we had to add one of our favorite condiments which in all likelihood ruins pad thai as it was intended. In fact, I really did try to not use peanut butter in this recipe, but after shopping at 4 grocery stores without any luck in finding tamarind paste, I just had to give up and add in the peanut butter to my sauce.

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Spaghetti Squash is a great substitute for all kinds of noodles. It has a similar look and texture to pasta but has far fewer calories and carbohydrates than pasta. When spaghetti squash first became a fad, I think about 5 years ago, I hatched a plan to trick my younger sister into believing it was actual pasta. The two of us are as opposite as opposites can be when it comes to food. Growing up we made my mom’s life as difficult as possible never eating the same thing as each other. So while I started (finally) eating lots of veggies a few years back, she has yet to really jump on that bandwagon. If you remember from earlier this week, she only will eat broccoli if it’s doused in Chinese sauce. Her other veggies of choice included cucumbers, onions, and mushrooms-the really nutrient dense ones ;). Anyways, back to this plan, I cooked spaghetti squash with pesto and Parmesan (of course not letting her see the preparation). When she took a bite, she knew something was up but couldn’t figure it out, so she just had to give in and eat the rest of the dish. I think I kept the secret going for over a week before I told her. And now of course, she won’t eat spaghetti squash again, just to be difficult.

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Spaghetti Squash Pad Thai

  • Servings: 2
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A healthier take on a personal favorite

Ingredients

– 1 spaghetti squash – 4 tsp of olive oil, divided – 2 cups of broccoli florets – 2/3 cup of edamame – 1/2 cup carrots – 1 egg – 8 shrimps – 2 TBSP of green onions, chopped – 2 TBSP cilantro, chopped – 2 TBSP peanuts chopped

For the sauce – 2 TBSP of peanut butter – 1 TBSP of soy sauce – 2 tsp of honey – 1 TBSP fish sauce – 1 tsp red chili paste – 2 TBSP rice vinegar – juice of 1/2 lime

Directions

  1. Preheat the oven to 350 degrees.
  2. Cut the spaghetti squash in half remove the seeds.
  3. Pour 1 tsp of olive oil into each half of the spaghetti squash.
  4. Place two halves face down on a baking sheet. Cook for 40 minutes until you can stick a fork through the skin.
  5. Meanwhile, make the sauce. Add the peanut butter, soy sauce, honey, fish sauce, red chili paste, rice vinegar, and lime juice into a small bowl and mix well.
  6. In a large skillet, add the remaining 2 tsp of olive oil. Start by adding the broccoli florets and shrimp.
  7. Cook for 5 minutes and then add the carrots, edamame, and egg. Cook until tender.
  8. Pour the sauce into the skillet with the veggies and shrimp.
  9. When the squash is cooked, use a fork to remove the spaghetti squash from the skin.
  10. Add the spaghetti squash to two bowls. Top the squash with veggies and shrimp.
  11. Garnish both bowls of pad thai with lime juice, green onions, cilantro, and chopped peanuts.
  12. Enjoy warm!

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Be sure to follow figsandflour on instagram and tag your recipes with#figsandflour! You can also follow the Figs & Flour Facebook page. I would love to see what you are cooking in your kitchen!

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Asian-Style Broccoli with Brown Rice

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This dish is deceptively simple and deceptively delicious. Some people have been known to eat this dish for lunch Monday through Friday for weeks maybe even months on end and never get sick of it. 

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Why is it so simple? The rice is cooked for 3 minutes in a microwave. The veggies can be cooked all at once and last throughout the week. Plus, can you really screw up broccoli, carrots, and edamame? I think my sister, who has been known to once cook chicken legs for 8 hours, has a chance at not screwing this up. (She might even consider eating this as she has a rule about broccoli- must be covered in Chinese sauce otherwise its deemed inedible).

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Why is it so good? It carries the perfect salty/sweet balance that can still be categorized as healthy. It’s a lunch that keeps you nice and full with over 1 cup of veggies, and plenty of fiber from brown rice. 

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Asian-Style Broccoli with Brown Rice

  • Servings: 2
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The perfect combination of sweet and salty.

Ingredients

– 1 small-medium head of broccoli, cut into florets – 2/3 cup of edamame (frozen or fresh) – 1/2 cup, carrots, shredded – 1 TBSP sesame oil – 1 10 oz package of brown rice (about 2 cups) – 3 TBSP of sweet chili sauce – 2 tsp of soy sauce – sesame seeds

Directions

  1. Cook the rice in the microwave according to the directions.
  2. In a large skillet, add 1 TBSP of sesame oil and the broccoli florets.
  3. After about 5 minutes, add the edamame and carrots
  4. Pour the sweet chili sauce and soy sauce into the pan with the vegetables. Toss the veggies in the sauce.
  5. Carefully open the bag or rice and place into 2 bowls.
  6. Add half of the veggies to each of the bowl.
  7. Top with sesame seeds.
  8. Enjoy warm!

This dish keeps well in the fridge all week. Double the recipe and you can bring this dish into work all week.

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So in the middle of all those Holiday parties, consider making enough for lunch all week and guarantee yourself at least one serving of veggies and one of whole grains every day this week.

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Be sure to follow figsandflour on instagram and tag your recipes with#figsandflour! You can also follow the Figs & Flour Facebook page. I would love to see what you are cooking in your kitchen!

Carrot Apple Muffins

I am anything but traditional when it comes to food. This is mostly because I am quite the picky eater. I hate tomatoes & tomato sauce, bananas, oranges, pineapple, and even cream cheese & cream cheese frosting. And that is just the top of the list. So one of the reasons I love to cook is that I can personalize any dish to match my taste preferences. Instead of going to restaurants and asking can I have this dish without this or that dish without that, I can only cook with the foods that I like!

So that is what I did with these carrot cake-esque muffins. Instead of including pineapple I added chopped apples. I also had extra craisins on my pantry so I figured I would add those to. And you should do the same! Choose a different nut or fruit and make it your own!

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I am loving this anthropologie cupcake tin (if you can’t tell!)

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I also mixed together a quick brown sugar glaze to pour on top. Just 1/4 cup confectioners sugar 2 tbsp brown sugar and 2 tbsp almond milk.

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Carrot & Shrimp Peanut Satay

I wanted to share more recipes with spiralized veggies with you, but like yesterday, I am having no such luck. Does anyone have any tips for spiralizing carrots? The ones I bought were just too small. What about spiralizing in general? Are you a fan? I most certainly am! I think its a great way to eat more veggies throughout the week. That’s not to say I am against carbs, I just think spiralizing veggies is a great technique and a fun way to eat your veggies.

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But, alas, I could not spiralize these veggies so this is how I cut them into ribbons.

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carrot & shrimp peanut satay

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This recipe is great served cold so its perfect to pack as a cold lunch for the Spring!

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Asian Carrot Salad

I am all mixed up with my seasons this week! We got about 5 inches of snow in Boston yesterday! So even though carrots are somewhat of a winter vegetable, it feels like winter this week. I had to wear snow boots, a hat, glove, scarf and a down coat outside today.

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If it were Spring, this salad would be a great refreshing side dish. It’s served cold and keeps well in the fridge which makes it perfect for a packed lunch.

My intention was to spiralize the carrots and cucumbers but I had no such luck. The carrots were to thin and the cucumber became a mess. Instead I used a vegetable peeler to thinly slice the vegetables into thin ribbons. As you can see below, you end up with carrots left over, but i just cut them up and ate them as a snack. Be sure to use seedless cucumbers for easier slicing.

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I had intended to use edamame in this recipe but completely forgot. I think edamame would be a great addition to these vegetables and next time I make this salad I will definitely add it. Let me know if you add it and let me know what you think!

Asian Carrot Salad

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Ingredient of the week: Carrots

Carrots are available all year round but carrots definitely make a big appearance around the Easter Holiday, so much so that i thought they were a spring vegetable. However, it turns out that locally grown carrots are in season in the fall and summer.

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You may have heard that eating too many carrots can turn your skin orange. It’s true! However, the condition known as carotenemia, is relatively harmless.

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Cauliflower Fried Rice

Instead of the spiralized craze, I am thinking of starting a new “ricing” craze. You can turn vegetables (especially cauliflower) into a rice like texture to use instead of rice? Any thoughts? Actually I haven’t tested this technique on anything but cauliflower yet… but I’ll keep you posted.

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For this cauliflower fried rice recipe I am using one of my favorite new products that I have shared with you before-frozen riced cauliflower from trader joes. It’s so quick and easy and cuts down prep time by a lot!

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This recipe packs a lot of veggies! The cauliflower base provides a full cup and in addition I added another 1.5 cups per serving. 2.5 cups of veggies-that’s more than many Americans eat in day let alone one sitting. Carrots, Mushrooms, and Edamame are some usual suspects in fried rice so those are the veggies features in this recipe.I added some shrimp for protein in addition to the egg to make this one well rounded dish!

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One note: soy sauce even low-sodium has a lot of sodium! One tablespoon of low-sodium soy sauce had 460 mgs! Try not to add more than the recipe calls for!

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Enjoy!

Roasted Butternut Squash & Rainbow Carrot Salad

It’s hard to crave a salad on cold winter days, but if you had warm roasted squash to your greens you get the best of both worlds, right?

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This salad packs extra warmth with the addition of roasted rainbow carrots. Add the maple vinaigrette and this is the perfect salad when you are looking for something sweet.

If you don’t know how to cut a butternut squash, follow my instructions, (or better yet save time and just buy it pre-cut).

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I think this salad is best served warm, but don’t let that stop you from packing it for work. Just pack the squash and carrots in a separate container. When its time for lunch, put the squash with a little but of water in the microwave for 30-second increments. Add the warm vegetables on top of the rest of the salad and enjoy!

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