Coach Tu Anh Schroeter - Fabulously Fit Foodie

Ingredients: 1 cup balsamic vinegar (make sure it doesn't have caramel coloring) 2 cloves garlic, coarsely chopped 1 lb. brussels sprouts, ends trimmed, cut in half lengthwise ¼ tsp. sea salt (or Himalayan salt) 2 Tbsp. water Preparation: 1. Place vinegar and garlic in small non-reactive saucepan over medium heat. Bring to a boil. Reduce heat to low; gently boil for 25 to 35 minutes, or until vinegar has become thick enough to coat the back of a spoon. (Watch vinegar carefully after 20 minutes of cooking to avoid burning.) 2. Remove from heat; cool. Remove garlic. Set aside. 3. Heat a medium cast iron (or nonstick) skillet over medium-high heat for 4 to 5 minutes. 4. Spray pan with coconut oil spray. Place brussels sprouts in skillet, cut side down, in a single layer; cook for 4 minutes, or until browned. (you might have to do this in multiple batches) 5. Add salt; cook for 1 to 2 minutes. 6. Add water; cook until water has evaporated. 7. Top each serving with 1 Tbsp. balsamic g...

VEGAN MAC N CHEESE INGREDIENTS   ½ large  sweet potato , scrubbed and cut into large chunks. 1 medium  carrot , top and tailed, washed and cut into thick slices   ½ small  onion , peeled and halved   ¼  red bell pepper , thickly sliced   ½ cup broken  cashew  pieces (pre-soaked for 2-4 hours, or overnight)   ½ cup of  nutritional yeast   ½ teaspoon  turmeric   ¼ teaspoon  smoked paprika  1 tablespoon  sweet white miso  1 teaspoon Dijon mustard   Juice of ½ small  lemon   Non-dairy milk , unsweetened   Whole grain pasta   Salt to taste DiRECTIONS In a vegetable steamer, steam the sweet potatoes, carrots, onion and red bell pepper until fork-soft, about 15 minutes. When the vegetables are half cooked, put the water on to boil for the pasta. Salt generously. When the veggies are soft, put them in the blender with the remaining ingredients, then ...

Brown Rice (makes 4 cups, or 8 servings) Ingredients 1 cup of brown rice 2 cups of vegetable broth 1/2 tsp of turmeric (optional, but it makes rice this gorgeous golden color, and turmeric is a great anti-inflammatory) 1/2 tsp of sea salt (we like Celtic Sea Salt) 1 TBSP of coconut oil or earth balance butter Directions: In a fine mesh strainer, rinse rice thoroughly until water runs clear (you can also soak rice overnight and decrease cooking water (vegetable stock) by 1/3 Put all the ingredients in a saucepan or pot, stir and mix all the ingredients.  Bring to a boil, stirring occasionally After it is boiling, reduce the lid to low and over with a lid Let cook for 40 minutes Remove from heat and let it rest 10 minutes. Do not open lid before then. Fluff with chopsticks or a fork TIp: To save time, use a rice cooker. Follow through steps 2. Once rice is cooked, wait 10 minutes before fluffing. One serving is 1/2 cup.

Tofu Stir Fry makes 1 serving Ingredients: 1/2 box of Organic Sprouted Tofu, pressed, sliced into 1/2 inch thick slabs, and rubbed with salt and turmeric 1 tsp of minced ginger root 2 cloves of garlic minced 1/4 red bell pepper, corsely chopped 1/4 orange bell pepper, corsely chopped 1/4 yellow bell pepper, corsely chopped 1/8 of red onion, corsely chopped 1/4 cup of shredded carrots 1 stalk of celery, scrubbed cleaned, diagonally sliced into 1 inch pieces 2 TBSP of Braggs Liquid Aminos 1.5 tsp of maple syrup 1.5 tsp of sesame oil 1 tsp of nutritional yeast (optional) Fresh ground black pepper Fresh sprigs of washed and dried cilantro (optional) 1 tsp of coconut oil Coconut oil spray Directions: Spray ceramic nonstick pan with coconut oil spray. Over medium high heat, fry each side of tofu until golden brown. Remove from heat. Let cool for 5 minutes. Slice into 1/2 inch cubes Mix together in a small bowl, the Bragg's Liquid Aminos, maple syrup, sesame ...

Quinoa (makes 4 cups, or 8 servings) Ingredients 1 cup of quinoa grains 2 cups of vegetable broth 1/2 tsp of turmeric (optional, but it makes quinoa this gorgeous golden color, and turmeric is a great anti-inflammatory) 1/2 tsp of sea salt (we like Celtic Sea Salt) 1 TBSP of coconut oil or earth balance butter optional: 1 tsp of herbs de provence Directions: In a fine mesh strainer, rinse quinoa thoroughly to remove the saponins (bitter outer layer) Put all the ingredients in a saucepan or pot, stir and mix all the ingredient.s  Bring to a boil, stirring occasionally After it is boiling, reduce the lid to low and over with a lid Let cook for 15 minutes Remove from heat and let it rest 5 minutes Fluff with chopsticks or a fork Great substitute for rice and it has 9 essential amino acids and is considered a complete protein. Quinoa is actually a seed, not a grain.  Serving for serving it has approximately the same number of calories as brown rice, so mak...

Overnight Oats for Breakfast Makes 5 servings I love this recipe because there is no cooking involved! Ingredients: 2 1/2 cups rolled oats 5 teaspoons chia seeds 2 1/2 teaspoons cinnamon (you can add other spices too if you like ginger, pumpkin spice, nutmeg, vanilla, almond extract, etc) 5 teaspoons maple syrup 5 tablespoons raisins or cranberries (or 5 cups of fresh or frozen fruit like peaches or blueberries, or 2.5 bananas) 5 tablespoons sliced almonds2 1/2 cups almond or flax milk (save for each night before) Directions: Set up your 5 empty 8-ounce mason jar (or any jars for that matter) Divide all the ingredients except for the milk between the five jars. Each jar will have: 1/2 cup oats, 1 teaspoon chia seeds, 1 teaspoon cinnamon, 1 teaspoon maple syrup, 1 tablespoon raisins, and 1 tablespoon sliced almonds. If you want it to look pretty, layer the ingredients in the jars. Screw on the lids securely and store in the fridge or leave out until yo...

Roasted Broccoli with Garlic Ingredients: 3  12 oz bags of precut broccoli or 3 heads of broccoli, cut into smallish sized pieces, rinsed and drained 6 cloves of garlic, diced or sliced 4 TBSP of olive oil salt and pepper to taste Optional : add some crushed chili flakes for a little kick Directions: Preheat oven to 450F Line baking sheet or baking dish with parchment or silicone sheet Toss the broccoli florets with the olive oil, garlic, salt, and pepper (and pepper flakes if using) in a bowl until evenly coated. Put in a single layer on a baking sheet. Spread them out and then roast, without stirring, until the edges are crispy and the stems are crisp tender, about 20 minutes.

Roasted Butternut Squash Ingredients: 3 bags of butternut squash at 12 oz each (buy pre-peeled and precut to save time), if not, peel and cut yourself 1 butternut squash (seeds removed) into 1 inch pieces and use 2 TBSP of oil instead of 4 and use 2 cloves of garlic instead of 4) 4 tablespoons of olive oil or coconut oil 4 cloves of garlic minced (add more if you LOVE garlic like me) salt and fresh ground black pepper to taste Directions: Preheat oven to 400 degrees F (200 degrees C) Line large baking sheet or baking dish with parchment or silicone sheet. Toss butternut squash with olive oil and garlic in a large bowl. Season with salt and black pepper. Arrange coated squash in a single layer on a baking sheet. Roast in the preheated oven until squash is tender and lightly browned, 25 to 30 minutes.

Baked Marinated Tempeh  Makes 1 serving (if making 5 days worth, multiply numbers below by 5) Ingredients: 2 TBSP of apple cider vinegar 1.5 TBSP of Bragg's Liquid Aminos (or Gluten Free Tamari) 1.5 tsp sesame oil 1.5 tsp 100% pure organic maple syrup or agave 1/2 clove garlic chopped 4 oz. of tempeh, cut int 1/2 inch strips Directions: Combine vinegar, Bragg's Liquid Aminos, oil, maple syrup, and garlic in a small bowl. Mix well. Place marinade in shallow dish. Place tempeh in dish and turn several times to coat well on all sides. Marinate for 1 hour, covered, in fridge, turn once after 30 minutes. You can do this overnight also, and turn in the morning, 30 minutes bofore you cook it Preheat oven to 350 F Bake for 10-15 minutes. Flip tempeh and bake for 10-15 minutes longer, or until golden brown Optional: add some crushed chili flakes and or fresh ground black pepper or a pinch of cayenne to marinade to give it a kick (this makes one serving) ...

Shopping List for Week of Clean Eating Here's the list for foods to cook for 5 days of our upcoming week This is for 1 person for 3 meals per day plus snacks, calorie bracket is 1500-1800 calories (vegan and vegetarian friendly) shopping list!! VEGGIES/FRUITS/NUTS broccoli or cauliflower 2 heads or 3 bags of prechopped (5 cups) butternut squash 5 cups or 3 bags prechopped garlic 2 heads (for tempeh, roasted veggies, and stir fry) fruit (blueberries/bananas/grapes/raisins (5 tablespoons of organic raisins) or 1 cup of fruit for 5 days worth to put in over night oats and 5 days worth to snack on (2 cup for snacks each day, or 1 cup of fruit and a small apple or half a banana per day) baby carrots (50 baby carrots to eat with hummus for snacks) 2 red onion  preshredded carrots celery (1 bunch) bell peppers (3 medium) (organic preferably since they are on the dirty dozen list) ginger root (1 small) OR ginger powder for stir fry almonds or favorite seed or seed butte...

Vegan Pho Ingredients: 1 Chayote, washed and cut in half 3 Carrots, scrubbed and washed clean, with stem stub chopped off 1 Kabocha Japanese Squash, scrubbed, quartered, scoop out seeds and discard seeds 1 Daikon Radish, washed and cut in half 1 Ginger Root, put in plastic bag, smash with a hammer, and roast in oven or toaster oven on 400 F for 10 minutes until slightly charred 1 Whole White Onion, quartered and roasted in oven or toaster oven on 400 F for 10 minutes or until charred Pho Seasoning (cloves, star anise, cinnamon, cardomon, coriander pods, all in a tea bag; can be purchased at Asian supermarket in spices aisle) Sea Salt (we like Celtic Sea Salt) Red Onion, thinly sliced (one handful per person) Cilantro, washed, and chopped (one handful per person) Cilantro, washed, left whole ( a few sprigs per person) Basil, washed, stems removed (small handful per person) Perilla (Vietnamese Herb, purple on one side of the leaves, found in Asian supermarkets in produce...

So many of you have asked for the recipe for the Snow Pea Leaves Saute, so here it is: Snow Pea Leaves Saute Serves 4 1 pound of Snow Pea Leaves 1 pinch of sea salt 2 handfuls of shitake mushrooms (can buy at Central Market in fresh produce section www.centralmarket.com ) 2 cloves of garlic, smashed, skin removed, then finely minced 1 tsp of finely minced fresh ginger root, skin on is ok (can buy at Central Market, Whole Foods, Natural Grocers, or Kroger) 1 tsp of organic virgin coconut oil (can buy at Trader Joe’s and most grocery stores and Costco) 1 heaping tsp of nutritional yeast flakes (can buy at Natural Grocers or Whole Foods in bulk section) 1 tsp of Bragg’s Liquid Aminos or less depending on your taste (Natural Grocers, and most natural food stores) 1 tsp of tapioca starch (can buy at Asian grocery stores and/or online) 2 TBSP of coconut water or plain water (Costco and Whole Foods) Fresh ground black pepper to taste Large bowl or pot of ice cold water wi...