Archive for the Vegetarian Category

Boca Burger Salad

Posted in Lean & Green, Vegetarian with tags , on May 14, 2009 by yourhealthcoaches

A healthly vegetarian lean and green option, that is perfect for the Medifast diet. Can be enjoyed hot or eaten as a convienient lean and green meal on the move.


  • 2 boca burgers (or equivalent: Morning Star Farms burgers, Garden burger, Quorn burgers)
  • ½ cup watercress
  • 1 cup romaine lettuce
  • 4 cherry tomatoes
  • 4 slices cucumber


Grill the burgers as per the packet instructions.

Wash & prepare the salad and serve with the hot burgers.

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Cauliflower Pizza

Posted in Lean & Green, Other (Lamb, Turkey, etc.), Uncategorized, Vegetarian with tags , on May 13, 2009 by yourhealthcoaches


  • 1/2 cup cooked cauliflower
  • 1 egg
  • 4 Tbsp. tomato sauce
  • 1/3 cups mushrooms
  • 10 pieces turkey pepperoni
  • 1/3 cup low fat mozzarella
  • Italian seasoning, salt and pepper to taste

Preheat oven to 45o F. Spray cookie sheet with non-stick spray. Cook cauliflower to where it is soft enough to mash and/or mix with hand mixer, drain well before mashing so it is not soggy! In a medium bowl, combine cauliflower and egg. Spread out on cookie sheet and bake crust for 15 min or longer for a firmer crust.  Heat tomato sauce on stove and cook chopped mushrooms in it, add Italian seasoning if desired. When crust is brown and firm, add sauce, cover with shredded cheese and pepperoni.  Place under high heat broiler until cheese is melted.  Recipe makes one lean & green. **The egg and low fat cheese are listed under meatless options for lean portion so it is legal!**

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Tomato Basil Concasse

Posted in Lean & Green, Vegetarian with tags , on May 12, 2009 by yourhealthcoaches

Prep Time: 15 mins


1/2 cup tomato, seeded and chopped
2 teaspoons extra virgin olive oil
1 teaspoon red wine vinegar
1/3 cup basil leaves, chopped
1 cup spinach
3/4 cup low-fat mozzarella cheese


Combine the tomatos, oil, vinegar, basil and salt and pepper to taste. Add to spinach and mix with cheese.

This recipe makes 1 serving.

Crock Pot Curry Cauliflower Soup

Posted in Lean & Green, Vegetarian with tags , on May 8, 2009 by yourhealthcoaches

4 servings 

1 lb. cauliflower florets
1-3/4 lbs. (28 oz) undrained canned tomatoes, diced or crushed
2 cups prepared vegetable or beef bouillon
1 chopped onion
1/2 tsp. garlic powder
2 tsp. curry powder
1/8 tsp. ground cumin

Combine ingredients in a crock pot on high heat. Cover and cook about 5 hours or until cauliflower is tender. Add salt and pepper to taste. Serve hot or cold.

Use a potato masher to mash the cauliflower before serving. It’s like eating a spicy tomato soup with rice. Or allow the soup to cool, puree in a food processor, reheat and serve as a “creamy” soup.  Serve with grilled chicken or other “lean” option.

Vegetarian Omelet

Posted in Lean & Green, Vegetarian with tags , on May 8, 2009 by yourhealthcoaches

This vegetarian omelet is an assimilation of left overs and a good way to clear up any vegetables you have left from previous days.


  • 3 egg whites
  • 1 egg
  • 1 tsp Italian seasoning
  • salt and pepper
  • 6½oz marinated baked tofu
  • ½ cup mushrooms
  • ½ cup cooked asparagus
  • ½ cup cherry tomatoes, halved
  • 1 tsp olive oil


The tofu is from the Baked Tofu and Eggplant recipe and you may like to cook some extra and freeze it for this recipe.

Beat the eggs together in a bowl and add Italian seasoning, salt and pepper.

Heat a skillet and add the oil. Cook any uncooked vegetables in the skillet, in this case just the mushrooms as the tomatoes will be fine uncooked.

Add the eggs and cook for a few seconds until it starts to firm up. Then add the other ingredients. Cook on a low heat until the egg nearly looks dry, however it is worth saying that you will be waiting a very long time for it to look completely dry. It should be ready to eat in 3-4 minutes.

Baked Eggplant and Tofu

Posted in Lean & Green, Vegetarian with tags , on May 8, 2009 by yourhealthcoaches

When baked, tofu takes on a much firmer texture that excellently compliments the softness of the baked eggplant.


  • 15oz firm tofu
  • 2 tsp dried oregano
  • 1 tbsp balsamic vinegar
  • 1 tbsp low sodium soy sauce
  • ½ small eggplant
  • ½ cup green beans


Cut tofu into ½ inch slices. Wrap in kitchen towel and then wrap that in a terry cloth towel. Place a chopping board on top and something heavy (e.g. A few cans) on top of that. This will press and dry the tofu. Leave for 20-30 minutes.

Meanwhile mix vinegar, soy sauce and oregano in a bowl to form a marinade.

Cut the tofu into ½ inch cubes and place in a ziplock bag with the marinade. Leave for at least 30 minutes; preferably overnight.

Take the halved eggplant and scoop out some of the flesh using a knife. Try to leave ½ inch worth of flesh inside.

Fill the hollow of the eggplant with tofu (any that will not fit put around the side) and pour the water into the hollow. Wrap it all up in aluminum foil. Bake in an oven at 400F/205C for 40 minutes. Open the foil and cook for another 10 minutes.

Serve with boiled green beans.