Coaching with Gretchen

Movement, Mindfulness & Self-Care Coaching with Gretchen Schock

healthy recipe

Mushroom Risotto

Recipes

Vegetarian and Alcohol-Free!

Risotto is one of those “labors of love” dishes. It takes tending to while it cooks so you have to remain present in the task. I can do that on my yoga mat but in the kitchen it’s a whole other story!

Mushroom Risotto with green beans and alchol-free

I haven’t made risotto since I decided to quick drinking and began my journey of sobriety 8 years ago. Risotto is often made with white wine and that’s my kryptonite, white wine. But I actually don’t let alcohol into my home at all so cooking with it is not an option.

I keep seeing posts in my social media feed about folks doing a “Dry January”. I thought why not expand that into food as well so I created this delicious vegetarian mushroom risotto. I hope your family loves it as much as mine did.

Ingredients :

Place mushrooms and onion in food processor and chop. 

Heat oil in a large saucepan. Add onion and mushroom and sauté over medium-high heat stirring constantly for 2 minutes. Add rice and stir until thoroughly mixed. Add one cup of water and 1 teaspoon of bouillon, keep the heat on medium-high and stir sporadically as the water is absorbed. Once it looks to be absorbed add another cup of water and another teaspoon of bouillon, keep repeating this step until 5 cups of water and 5 teaspoons of the vegetable paste have been added. Rice should be al dente.

Turn down heat and add cheeses, stir until melted. Salt and pepper to taste. 

I choose to serve the mushroom risotto with sautéed fresh green beans but any additional vegetable would be lovely.

Teriyaki Rice Bowl

Recipes

With Ground Turkey and Veggies

Gluten-free Entree

My kids, even though they are teenagers, are not adventurous eaters. Granted they are better than they use to be but their palettes are still limited. We have household standard meals that are served each week which include burgers, taco night, and some sort of pasta dish.

I share custody of my kids so on “non-boy weeks”, as my wife and I call it, I like to try new recipes. After we eat the dish we can then determine if it would pass the kid test. This dish is both sweet and savory and because the veggies are mixed into the meat and sauce I think many kids would like it, maybe even mine!

Teriyaki Rice Bowl with carrots, red bell peppers and broccoli served in a bowl with chopsticks.

Ingredients:

  • 1 pound ground turkey or chicken
  • 1 carrot, peeled and chopped into small pieces
  • 2 small to medium red bell peppers, chopped
  • 1 broccoli crown, chopped
  • 2 cups instant brown rice
  • 1 Tablespoon of oil, I use avocado oil

Sauce:

  • ½ cup low sodium, gluten-free soy sauce
  • 1/4 cup warm water
  • 4 Tablespoons honey
  • 2 Tablespoons white wine vinegar
  • 1 teaspoon ground ginger
  • 1/4 teaspoon ground red pepper
  • 1 Tablespoon minced garlic
  • ½ teaspoon ground black pepper

Begin by prepping the veggies; rinsing, and chopping starting with the carrot. Using a large skillet place the chopped carrot in the skillet with a sprinkling of oil over medium heat as you continue to prep and prepare the other veggies as listed in the ingredients list above.

Fold in the ground turkey and the remaining veggies, cover the skillet, and keep the medium heat setting going. Check on the ingredients in the skillet every so often, stirring and breaking apart the ground turkey as you prepare the sauce.

Prepare the instant brown rice according to package directions. I made mine in the microwave so that I had fewer pots and pans to clean up afterward.

In a medium bowl combine all the sauce ingredients and whisk together until the honey is smooth and everything looks to be mixed together.

Uncover the skillet and break apart the meat and check that all of the meat is cooked through, no pink parts remain. Once the meat is cooked through add the sauce to the skillet and stir. Lower your heat setting to low and continue stirring for less than 5 minutes so that the meat absorbs the juices of the sauce. (You will still see some of the sauce at the bottom of the skillet.)

Scoop a serving of rice into a bowl and then top with the meat and veggies and sauce. ENJOY!

Vegetarian For A Day

Recipes

I know that change can be hard. Change can also be scary, the unfamiliar terrain leaves you feeling hopeless or on edge. But the way that we can expand our consciousness and go further into our yoga practice is to change, to shift, to see things from a different perspective. So for one day during this global pandemic I’m asking that you eat vegetarian or vegan.

Just one day.

In our minds we create stories about people based on their occupation, the way they dress, where they are grew up. Some might assume because I am a yoga instructor that I am a vegetarian and that’s actually so far from the truth. I eat meat. I enjoy eating meat. I tried being a vegetarian for many, many years and it didn’t work for my body. That being said it does work for a lot of people.

I want you to get in touch with your food. To think beyond your normal and experience it in a different, new way. And also to expand your consciousness of what a meal could look like, the meal doesn’t have to have meat in order for you to consume a protein. There are some really great alternatives that are plant-based proteins that you could try every once in a while.

Ramen and tofu vegetarian dish

Here is a very tasty recipe that is also super simple and easy to get on the table for dinner on a weeknight. This recipe serves 3-4 people. (I’ve included links for ease, I do not get anything from you purchasing it.) 

Begin by cutting the tofu in half, we will only use half of the block. Cut the tofu into small 1/2 inch cubes. Place the tofu, half of the edamame bag, and the chopped broccoli in a skillet with oil to saute, I like to use Avacado oil, stirring occasionally and then cover. It won’t take long for these items to be done so stay nearby. Once the tofu is slightly browned add the cilantro and the Path of Life frozen packet to the skillet, stir, and cover. If you’d like to add additional spices now would be the time. The Path of Life packet is seasoned but I personally added pepper and onion powder, just because.  

Boil water to cook the ramon noodles. We are only going to use the noddles so go ahead and throw that spice packet that it comes with in the trash. Cook the noodles until they are soft to taste. Drain but leave a small amount of hot water in the pot so that it looks more like a soup.

Scoop out noodles and place in the bowls, pour some of the hot water into each bowl. Scoop out the veggies from the skillet and place directly on top of the noodles in each bowl.
Dinner is served!

Vegetarian Lentil Loaf

Recipes

Looking for ways to incorporate a plant-based diet into your life? This easy vegetarian loaf will be a hit at your dinner table!

Vegetarian Lentil Loaf sliced on a white plate with a fork

I’m always looking for vegetarian recipes that can appease my meat-loving sons, this recipe is so flavorful and delicious that even your meat and potato loving guests will ask for seconds. This makes a healthy vegetarian main-entree, gluten-free, and loaded with fiber.
You will need a food processor for this recipe. 

Ingredients: 

  • 1/2 cup dry brown (green) lentils
  • 1 1/3 cup water Tablespoon of Vegetable Better Than Bouillon
  • 2 Tablespoon avocado oil
  • 1 medium onion, chopped
  • 3 Tablespoons garlic, minced
  • 2 stalks of celery, chopped
  • 2 carrots, peeled and chopped
  • 4 large eggs
  • 1/2 cup chopped walnuts or pecans
  • 1 cup traditional oats
  • 3 Tablespoons tahini
  • 3 Tablespoons tomato paste
  • 2 Tablespoons ground flaxseed
  • 2 Tablespoons nutritional yeast
  • 2 Tablespoons pure maple syrup
  • 1 Tablespoon balsamic vinegar
  • 1/4 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon ground pepper
  • 1/4 teaspoon sea salt

Sweetened Glaze: 

  • 2 Tablespoons tomato paste
  • 2 Tablespoons honey
  • 1 Tablespoon balsamic vinegar
  • pinch of sea salt

Directions: Preheat oven to 400 degrees. Prepare the lentils by rinsing them underwater in a colander and then adding the lentils to a pot with water and the Better than Boullion. Bring the water to a boil, then simmer while covered until all the liquid is absorbed and lentils are tender (about 15-20 minutes).
Pulse the celery, carrots, onions, and garlic in the food processor. Then transfer to a pot with the oil and sautee until onions are browned and carrots are tender. 
Place the remaining ingredients (minus the glaze) in the food processor, add the celery, carrot, and onion mixture to the food processor and pulse until combined. 
Spray a 9″x5″ loaf pan with oil and fill it with everything from the food processor. Combine the ingredients of the sweetened glaze and spread over the top of the loaf. Cover with foil and bake for 30 minutes. Remove the foil and turn off the oven but keep the loaf in the oven as it cools for 10 minutes. Allow the loaf to sit outside of the oven for 15 minutes before slicing.
Serve with a side salad and seasonal vegetables. Enjoy!