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Cooking with Kayla Cashew Soba Noodles

Cooking with Kayla Cashew Soba Noodles

Cashew Soba Noodle Salad


Ingredients

SALAD
5 ounces soba noodles (~1/2 of 9.5oz package)
1 cup shelled edamame
1 cup carrots, thinly sliced or shredded
1 red bell pepper, thinly sliced
1 cup sugar snap peas, cut in half
¼ cup cilantro, chopped
¼ cup salted cashews, chopped
1 lime, sliced (optional for garnish)

DRESSING
1/3 cup creamy cashew butter (or substitute another nut butter)
2 Tbsp reduced sodium soy sauce
1 Tbsp maple syrup
½ lime, juiced (~1 Tbsp)
1 tsp toasted sesame oil
1 tsp fresh grated ginger
1 clove garlic, minced (~1/2 tsp)
¼ cup hot water to thin dressing

Instructions
  1. Cook the soba noodles according to package instructions. Drain noodles, rinse with cool water, and set aside.
  2. To prepare the dressing, whisk all the ingredients (except the water).
  3. Once combined, slowly whisk in the hot water to thin the dressing. Taste and adjust seasonings as desired.
  4. Add all the salad ingredients to a large bowl. Add all of the dressing. Stir to combine.
  5. Serve at room temperature or chilled.
  6. Garnish with a few more roasted cashews, additional cilantro, and lime wedges (optional).
  7. Store leftovers covered in the refrigerator for 3-4 days.

Nutrition for ¼ recipe:
400 calories, 19g fat, 46g carbohydrate, 5g fiber, 14g protein, 318mg sodium


Cooking with Kayla Chia Pudding

Cooking with Kayla Chia Pudding

Chia Pudding

Ingredients
1½ cup 1% milk (or milk of choice)
¼ cup chia seeds
1 tsp vanilla extract
2 Tbsp maple syrup
Fresh fruit for garnish (optional)

Directions
  1. Whisk all ingredients together until combined.
  2. Wait 15 minutes, then whisk again to break up any clumps of chia seeds.
  3. Cover and refrigerate for at least 2 hours, or overnight.
  4. Stir. Spoon pudding into 4 desert cups and garnish with fresh fruit (optional).
  5. Enjoy!
Nutrition for 1/4 recipe (~1/2 cup):
120 calories, 4g fat, 5g protein, 16g carbs, 50mg sodium


Cooking with Kayla Spring Rolls

Cooking with Kayla Spring Rolls

Spring Rolls with Peanut Sauce

Ingredients

Spring roll:
½ cup butter lettuce
½ cup red cabbage, thinly sliced
½ cup carrots, shredded
1-2 Persian cucumbers, thinly sliced
2 green onions, thinly sliced
¼ cup fresh cilantro, chopped
¼ cup fresh mint, chopped
12oz package extra firm tofu, pressed
8 sheets rice paper (spring roll wrappers)

Peanut Sauce:
⅓ cup creamy peanut butter
2 cloves garlic, minced
2 Tbsp rice vinegar
2 Tbsp reduced-sodium soy sauce
2 Tbsp maple syrup
1 Tbsp toasted sesame oil
2 Tbsp warm water, as needed
½ lime, juiced (~1 Tbsp)

Directions:
  1. Cut pressed tofu into 8 even rectangles.
  2. Make the peanut sauce by whisking (or blending) all ingredients together. Add more water for a thinner sauce.
  3. To assemble the spring rolls, start by placing all prepared fillings within reach. Lay a tea towel down in front of you. This is where you will prepare the spring rolls.
  4. Fill a pie pan or dinner plate with warm to hot water. Place one rice paper in the water and allow it to rest for 15-20 seconds. When rice paper is pliable, carefully remove from water and lay flat on tea towel.
  5. To the center of the rice paper, gently place a small amount of carrots, cabbage, cucumber and green onion. Sprinkle generously with cilantro and mint. Add one slice of tofu. Top with butter lettuce. Fold the leftmost side over the fillings, then the top edge, then the right edge over the fillings. Lastly, pull the bottom edge of the rice paper over the spring roll to tightly enclose all the fillings.
  6. Repeat this process with remaining ingredients.
  7. Serve spring rolls with peanut sauce on the side. Enjoy!

Nutrition for 1/8 recipe:
165 cal, 9g fat, 7g protein, 14g carbs, 197mg sodium


Cooking with Kayla Macaroni & Cheese

Cooking with Kayla Macaroni & Cheese

Vegan Macaroni & "Cheese"

Ingredients
8oz whole wheat elbows pasta
1 cup raw cashews, soaked
½ lemon, juiced (~1 Tbsp)
¼ cup nutritional yeast
1 clove garlic, minced
½ Tbsp whole grain mustard
1 tsp salt
½ tsp paprika
¼ tsp black pepper
¼ tsp turmeric
1 cup water

Directions:
  1. Soak cashews in hot water for at least 1 hour, or overnight.
  2. Cook pasta according to package directions.
  3. While pasta is cooking, add all remaining ingredients into high-speed blender or food processor. Blend until very smooth.
  4. Drain pasta and return to pot. Stir in “cheese” sauce.
  5. Enjoy!
Nutrition for 1/4 recipe (~1 cup):
395 calories, 15g fat, 16g protein, 50g carbohydrate, 6g fiber, 646mg sodium


Cooking with Kayla Pita Pizza

Cooking with Kayla Pita Pizza

Veggie Pita Pizzas

Ingredients

4 whole wheat Pita
1 cup shredded mozzarella cheese
2 cups chopped vegetables

Pizza Sauce
8oz can tomato sauce, no salt added
¼ cup (~1/2 of 6-oz can) tomato paste
1 Tbsp Italian seasoning
½ tsp garlic powder
¼ tsp onion powder
¼ tsp black pepper

Directions:
  1. Preheat oven to 400 degrees.
  2. While the oven is preheating, whisk together all pizza sauce ingredients.
  3. Place pita on baking sheet and warm in the oven for 5 minutes.
  4. Carefully remove pan from oven. Evenly spread ~ ¼ cup pizza sauce on each pita. Top with ¼ cup cheese and ½ cup toppings of choice.
  5. Bake for 10-12 minutes until the cheese is melted and the pita edges have browned.
  6. Enjoy!
Nutrition for 1 pizza:
245 calories, 6g fat, 12g protein, 36g carbs, 5g fiber, 300mg sodium



Cooking with Kayla Walnut Crusted Egg Muffins

Cooking with Kayla Walnut Crusted Egg Muffins

Walnut Crusted Egg Muffins

Ingredients
1 cup rolled oats
¾ cup chopped walnuts
¼ tsp salt
½ tsp onion powder
2 Tbsp extra virgin olive oil
2 Tbsp cold water
10 large eggs
½ teaspoon garlic powder
1 tsp dried oregano
1 Tbsp Dijon mustard
1 cup chopped baby spinach
1 bell pepper, diced (~1 cup)
½ cup shredded extra sharp
cheddar cheese

Directions
  1. Preheat oven to 350°F and generously spray a 12-cup muffin pan with cooking spray.
  2. In the bowl of a food processor, pulse the oats, walnuts, salt, onion powder, and olive oil until it forms a coarse flour.
  3. Pulse in the water until the mixture forms a dough.
  4. Spoon walnut-oat crust mixture evenly into each muffin cup and press it into the bottom.
  5. Bake 25 minutes, until crust begins to brown. Cool for 10 minutes.
  6. In a large bowl whisk eggs, garlic powder, oregano & mustard until combined. Stir in spinach, bell pepper and cheese.
  7. Fill each muffin cup evenly with egg-veggie mixture ( ~1/4 cup each), and bake 18-22 minutes, or until the eggs are set.
  8. Cool slightly before removing the egg cups by carefully inserting a spatula between the crust and the muffin pan.
  9. Enjoy!
Nutrition for 1 egg muffin:
165 calories, 12g fat, 8g protein, 7g carbs, 160mg sodium


Cooking with Kayla Quinoa Salad

Cooking with Kayla Quinoa Salad

Quinoa Salad with Creamy Cilantro Dressing

Ingredients

Dressing
½ cup fresh cilantro leaves
¼ cup plain, 2% Greek yogurt
1 Tbsp extra virgin olive oil
1 lime juiced (~2 Tbsp juice)
1 clove garlic, minced
¼ tsp salt
¼ tsp cumin

Salad
1 ½ cup cooked quinoa
15oz can low sodium black beans, rinsed and drained
1 cup corn (fresh, frozen, or canned)
1 medium avocado, diced
¼ red onion, finely diced (~ ½ cup)

Directions:
  1. Add all the dressing ingredients to a blender. Blend until smooth, adding extra yogurt to desired consistency.
  2. In a large bowl, combine all the salad ingredients.
  3. Gently stir dressing into salad.
  4. Serve on its own, over salad, as a dip, or wrapped in a burrito. 
  5. Enjoy!
Nutrition for 1/6 recipe (~2/3 cup):
215 calories, 8g fat, 175mg sodium, 27g carbohydrate, 5g fiber, 8g protein



Cooking with Kayla Immunity Soup

Cooking with Kayla Immunity Soup

Immunity Soup

Serves 8 (serving size ~1 ½ cups)

Ingredients
2 Tablespoons olive oil
1 yellow onion, diced
4 celery stalks, thinly sliced
3 large carrots, thinly sliced
1 pound (16 oz.) mushrooms, sliced
10 garlic cloves (1/4 cup), minced
8 cups low-sodium vegetable broth
4 thyme sprigs, whole
2 bay leaves
1 – 15 oz. can low sodium chickpeas, drained
1 – 15 oz. can low sodium cannellini beans, drained
½ teaspoon crushed red pepper
12 oz. curly kale, stems removed, leaves torn
salt and pepper (optional)

Directions:
  1. Heat oil in a large Dutch oven over medium heat. 
  2. Add onion, celery, and carrots; cook, stirring occasionally, about 5 minutes. 
  3. Add mushrooms and garlic; cook, stirring often, 3 minutes. 
  4. Stir in broth, thyme, bay leaves, & beans; bring to a simmer. 
  5. Add red pepper; cover and simmer for about 25 minutes. 
  6. Discard thyme sprigs and bay leaves. 
  7. Stir kale into soup; cover and simmer 5 more
Nutrition for 1/8 recipe:
185 calories, 5g fat, 8g Protein, 27g carb, 6g fiber, 260mg sodium

Immunity Boosters

Garlic: The antioxidant allicin is found in garlic. Garlic is a sulfur containing compound which acts as an antimicrobial and may help fight infection. Garlic also helps decrease inflammation. Crush garlic to activate the compounds. Onions are also rich in allicin.

Mushrooms: Look for vitamin D-rich mushrooms, which are grown in ultraviolet light to spur vitamin D production. Try sitting whole mushrooms on your windowsill a few hours before cutting them up for a similar effect! Vitamin D helps keep the immune system balanced.

Chickpeas/Cannellini beans: Beans are a good source of zinc which is known to play a central role in the immune system, and is crucial for normal development and function of cells that improve immunity and protect us from infections. Beans are also high in fiber which helps keep your GI system healthy.

Hot broth: Steaming broth makes your nose run, which helps flush out congestion. Broth-based soups also help keep you hydrated.

Crushed red pepper: Contain the phytochemical capsaicin, which adds heat and can help clear sinuses.

Dark leafy greens: Kale and other dark leafy greens are rich in the antioxidant vitamin C which protects the body from free radicals. Vitamin C paired with zinc may help with cold symptoms.


Cooking with Kayla One Pan Turkey Dinner

Cooking with Kayla One Pan Turkey Dinner

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