Meatless Monday Recipe: Tomato Galette with Yellow Bell Peppers

Happy Meatless Monday! I love baking when it starts to get cooler outside. I’ve been using tons of squash and pumpkin in my cooking lately, but today I was craving something different.  I knew that I was still craving warm hearty comfort food that can be thrown together quickly on a weeknight, then I stumbled upon the most beautiful tomatoes and knew I wanted to make a galette. I picked up a yellow bell pepper to give me that contrast in color that I was looking for … and VOILA! .. this lovely little galette was born!

Tomato Galette Recipe

Try this Tomato Galette recipe which uses a store-bought pie crust and store-bought pesto to shorten the prep time to about 15 minutes.

Here’s what you need to make about 2 servings.


  • 1 refrigerated pie crust (I like whole wheat pie crusts, but any will do!)
  • 1/2 cup part-skim ricotta cheese
  • 1/4 cup goat cheese
  • 2 teaspoons prepared pesto sauce
  • 2 small Roma tomatoes, sliced
  • 1/2 medium-sized yellow bell pepper, sliced
  • 1 egg, beaten slightly
  • All-purpose flour (for dusting surface only)



1. Preheat oven to 425 degrees and allow the pie crust to come to room temperature.

2. On a floured surface, roll out the pie crust into a circle.

3. In a small dish, mix together the ricotta and goat cheese. Spread over the pie crust, taking care to leave about 1 1/2 inches between the filling and the edge of the crust.

4. Spread a layer of pesto sauce over the cheese mixture.

5. Layer the sliced tomatoes and yellow bell peppers over the pesto.

6. Folder the edges of the pie crust over, leaving the center of the galette exposed.

7. Brush the beaten egg over the top of the pie dough.

8. Bake at 425 degrees for about 30 minutes.


Meatless Monday Recipe: Butternut Squash Soup with Granny Smith Apples

Another Happy #MeatlessMonday to you! If you’ve been following me for awhile, you know two things.  1) I love making soup, and 2) I love cooking with butternut squash.

I was looking for a different taste than my usual favorite butternut squash soup recipe … something not as garlic-ky … so I started experimenting.  I had a few granny smith apples in the fruit bowl, and I felt like the tart apple flavor would be really nice with the butternut squash.

I was right! After I made it, I felt like this Butternut Squash Soup with Granny Smith Apples was the best of any soup I’d ever made! Not bad for an experiment.  I highly recommend giving this a try. It was super easy to make, not a huge time commitment, and like I said … it tasted REALLY good!

Meatless Monday: Butternut Squash Soup with Granny Smith Apples

Here’s what you’ll need:

  • 2 pounds whole butternut squash (1 medium-sized squash), seeds removed and cut into 2-3 inch pieces
  • 1 tablespoon olive oil
  • 1 tablespoon unsalted butter
  • 1 medium Granny Smith apple
  • 1/2 medium yellow onion
  • 1/2 teaspoon sage powder
  • 1 teaspoon fresh grated ginger
  • 4 cups low-sodium vegetable broth
  • 1/4 cups water
  • 1 1/2 teaspoons kosher sea salt
  • 1/4 teaspoon freshly ground black pepper



  1. Preheat oven to 350 degrees.  Peel the skin off of a medium-sized butternut squash.  Cut into 2-3 inch pieces and add to a roasting pan.  Add olive oil and water to roasting pan and toss with the squash, coating well.  Roast for about 50 minutes or until squash is tender.
  2. While the squash is roasting, peel and core the apple and cut into a medium dice. Cut the onion into medium dice. Melt the butter Dutch oven or small stock pot over medium heat. Add the apple, onion, and sage. Season with salt and pepper, and cook until soft (7 – 10 minutes) stirring every couple of minutes so it does not stick. Remove the pan from the heat and set aside.
  3. When the squash is done, remove from oven and add the apple/onion mixture as well as the fresh grated ginger to the roasting pan.
  4. Add about one cup of the squash apple mixture to a blender with one cup of the vegetable stock.  Puree until smooth and put back into your dutch oven/stock pot.  Repeat until all of the squash has been pureed with the remaining vegetable broth. If you desire a thinner consistency, you can add a little water to the puree.
  5. Simmer until the flavors meld, about 15 minutes. Taste and season with salt and pepper as needed. Enjoy!


Question: Do you have a favorite butternut squash soup recipe? If you do, please add your link in the comments below!



Meatless Monday Recipe: Easy Microwave Apple Crisp

I’ve never been a gal who has been satisfied with an apple for a snack in the afternoon — my sweet tooth can get the best of me if I’m not careful.

With all of the yummy pumpkin breads, scones, and other goodies EVERYWHERE I turned today, I really needed a little treat with my afternoon tea.

And, I didn’t get the Meatless Monday recipe up early today — so it was a perfect day to share this delicious & semi-healthy little treat with you. Ok, maybe healthy is pushing it.  But there’s an apple in it, ok?!! 🙂

Today’s Meatless Monday Recipe is an Easy Microwave Apple Crisp for One.  It was inspired by a similar recipe from Sophie at My Happy Place (thanks, Sophie!)

Prep time: 10 minutes (and I was taking photos while I was prepping, so if you are quick it is probably even less than that).

Microwave time: 1 1/2 minutes

Easy MIcrowave Apple Crisp

Here’s what you need:

1 medium sized organic apple (any kind will do, but my favorite are Honeycrisp apples. I buy organic since apples on the the EWG’s Dirty Dozen list)
2 tbsp. organic brown sugar
2 tbsp. quick cook oats
1 1/2 tbsp. flour
1/4 tsp. cinnamon
1 dash nutmeg
1 tbsp. unsalted butter


1. Peel and thinly slice your apple and place in a bowl.
2. Add 1 tablespoon of the brown sugar, half a tablespoon of your flour, 1/8 teaspoon of your cinnamon, and a dash of nutmeg

3. Coat the sliced apples with the mixture, and pour it all into a microwaveable mug.

4. In the same bowl you had your apples in, mix together the remaining dry ingredients. Add your butter, and with a fork mash the butter into the dry ingredients to it creates a nice crumbly texture.

5. Pour the crumble right on top of your apples in the mug and pop in the microwave for 90 seconds. Enjoy!


Did you know that there are over 1,000 apple varieties to choose from? Check out this article that I wrote for Clean Eating magazine to learn which kind of apples work best in all of your favorite recipes.

Meatless Monday Recipe: Blackberry-Peach Chia Jelly

Hey guys! Today, I want to introduce you to another Meatless Monday Blogger, Heather, who hosts a weekly cooking challenge Meatless Mondays from A-Z.  Heather is sharing one of her awesome vegetarian recipes with you … enjoy!



Hey The Wellness Scientist readers! I’m Heather from Better With Veggies, a Colorado girl with a love for food, fitness, and an adventurous life. I’m crashing Karen’s blog today to share a weekly cooking challenge that I host called Meatless Mondays from A-Z (also known as #MMAZ)!

Blackberry-Peach Chia Jelly

I love challenges as a way to help motivate me to step out of my comfort zone. You can see that in my life as I love the challenge of long running and triathlon races. Or my latest challenge of training for a NPC Bikini competition. But what about cooking? When I realized I was cooking with many of the same ingredients over and over, I wanted a way to motivate myself to step out of that box. From that idea, the concept of MMAZ was born.

Every two weeks on MMAZ, we have a different featured ingredient (working through the alphabet from A-Z). The first week’s challenge is to create a meatless recipe with that week’s ingredient. The second week’s challenge is to cook a meatless recipe with the key ingredient (bonus points if it’s one that was submitted the week before). So if you’re someone who likes to create recipes or just likes to cook, there’s a way for you to join in!

When we got to “J” this round, the ingredient chosen was Jelly. ignoring the differences between jam & jelly, I decided it was time to create a chia jelly!


I’ve been seeing chia jelly recipes for quite some time now, but it’s not something I paid much attention to. It almost seemed too easy, which can get lost in the shuffle of recipes I want to try. After enjoying a fresh Colorado peach on a Saturday night, I knew it was finally time to give this a try.

My husband often helps me in the kitchen and he created this fresh jelly with local (Colorado) fruits. I knew that Peach & Blackberries would be delicious together, but he suggested the lime that really made the flavors pop.

Blackberry-Peach Chia Jelly

I was pleasantly surprised by how well the chia jelly sets up, although it’s better described as a fruit spread versus a traditional jelly. Sweetened with just a little stevia, instead of the sugar that you find in most store varieties. And with the added superpowers of chia (omega 3, calcium, fiber, and protein are just a few), it’s gotta be good for you!

Blackberry-Peach Chia Jelly

Blackberry-Peach Chia Jelly

by Kirk Blackmon

Keywords: blender raw breakfast dessert gluten-free nut-free soy-free vegan vegetarian chia summer


  • 1 peach
  • 10 blackberries
  • 2 teaspoons lime juice
  • 2 1/2 tablespoons chia seeds
  • 10 drops vanilla stevia (or more, to taste)


In a food processor or blender, liquify the peach and blackberries. Transfer to a small bowl and stir in lime juice & chia seeds. Finally, add 10 drops of stevia (more if you want a sweeter result) and stir well.

Cover bowl and allow to setup in the refrigerator for at least 60 minutes. Spread on toast, use as a topping of your favorite breakfast or dessert bowls, or just enjoy by the spoonful!

So don’t be like me and wait months to try chia jelly for yourself ‚make it this week! You can easily mix up the fruits to find what’s available in your area.

Blackberry-Peach Chia Jelly

And now that you see how #MMAZ works, I hope you’ll take the challenge next week! Or just stop by Better With Veggies for more Meatless Mondays from A-Z recipes, fitness tips, and random life ramblings!


Questions for you:

  • What is your favorite Meatless Monday meal?
  • Do you enjoy creating new recipes?


Other posts you might like: 

Apple Cranberry Pie | The Wellness Scientist

Apple Cranberry Pie | The Wellness Scientist

Paleo Raspberry Crisp | The Wellness Scientist

Paleo Raspberry Crisp | The Wellness Scientist

Pumpkin Pie Oatmeal | The Wellness Scientist

Pumpkin Pie Oatmeal | The Wellness Scientist

Meatless Monday Recipe: Black Bean Soup

I had never cooking anything using dried beans before making this recipe. I’ve always cheated and used canned beans. Using dried beans was WAY less work than I thought it would be, and it cut out all of that excess sodium that no one needs!

Mexican food is probably my all-time favorite. I love the side of beans (black or re-fried) that comes with a meal almost as much as I love the meal itself.

Black Bean Soup

I’ve always been a fan of black bean soup, even before I stopped eating meat several years ago. Until I saw this recipe on Nutritionella’s blog, I had no idea how easy it was to whip up at home. I modified her recipe a bit to suit my tastes. Add a little fresh avocado, shredded cheese, and tortilla chips, and you’ve got yourself a winner folks!

Here’s what you’ll need.  This recipe serves 6-8.


  • 1 whole bag dried black beans (about 6 cups cooked)
  • 4 cups low-sodium vegetable broth
  • 1 cup water
  • Can of Chipotle peppers in Adobo sauce (you’ll only need 2 or 3 of the peppers, more if you like it nice & spicy)
  • 1 medium onion, chopped
  • 1 tablespoon cumin
  • 1 teaspoon paprika
  • 1 tablespoon olive oil
  • 3 small tortillas, corn or flour, thinly sliced
  • Salt & pepper to taste



  • Tortilla strips (you can get these by the salad toppings, or just crumble up a few tortilla chips … whatever you fancy!)
  • Sliced avocado
  • Non-fat Greek yogurt
  • Shredded Mexican-blend cheese
  • Cilantro
  • Lime wedge



  1. In a large pot, combine dried beans and 8 cups water and bring to a rolling boil. Remove from heat and let sit for 1 hour before draining and rinsing beans with cool water. Add beans back to pot; add all of the vegetable broth plus 1 cup of water.
  2. Bring covered pot to a boil once again, then reduce to a simmer. Cook beans until soft, about 70-75 minutes.
  3. While the beans are cooking, sauté onion, cumin, and paprika in olive oil over medium heat until onions are translucent (about 8-10 minutes). Set aside.
  4. Once the beans are cooked, add the onion, chipotle peppers and Adobo sauce (as many as you like to get the spice level you prefer) and puree with immersion blender until smooth. Season with salt & pepper, to taste.
  5. Serve in a soup bowl. Squeeze a little fresh lime juice and add some or all of the toppings.

Voila!  If you aren’t serving a crowd, you can freeze the leftovers. I’m going to make some homemade cornbread with this the next time I serve it. I love me some cornbread, and I’m thinking the combination would be the business!

Do you like black bean soup? Do you prefer yours mild or spicy?

Other recipes you might like:

Meatless Monday Spicy Veggie Frittata | The Wellness Scientist

Spicy Veggie Frittata | The Wellness Scientist

Skinny Cowboy Soup | The Wellness Scientist

Skinny Cowboy Soup | The Wellness Scientist

Sweet Corn and Mango Salsa | The Wellness Scientist

Sweet Corn and Mango Salsa | The Wellness Scientist


Meatless Monday Recipe: Sweet Corn Salsa with Mango and Ginger

Happy Meatless Monday! As per the use, today we’re featuring another delicious meatless dish in honor of the Meatless Monday movement.

Photo courtesy of

Photo courtesy of

I promised today I would start to chronicle my countdown to the BIG 4-0 as well. T minus 46 days and counting! As I continue my strength training, I’m even more aware that ABS ARE MADE IN THE KITCHEN!  That’s right folks — 70% of that svelte middle you crave is about having a good diet with loads of veggies and healthy protein. The other 30% is what you do in the gym.

Sweet Corn and Mango Salsa

Today’s recipe is sweet & spicy, with no need for any added sugar. The ginger gives it a little extra kick. It is adapted from a recipe originally posted by the lovely Miss Averie Sunshine at Averie Cooks from back in 2010. I removed an item or two from the “laminated list” and amped up the ginger (we go cray cray for the fresh ginger at this house) This salsa is great for lunch with fresh avocado slices or Roasted Vegetables over Quinoa.  For dinner, try some with my Meatless Ground “Beef” Enchiladas or any of your favorite dishes. Here’s what you need!


  • 1 8-ounce canned corn (low sodium)
  • 1/3 cup mango, diced
  • 1/3 cup red bell pepper, diced
  • 1 tablespoon fresh ginger, grated
  • Freshly-squeezed lime juice from 1/2 lime
  • 1/4 cup fresh cilantro, finely chopped
  • Kosher salt and freshly-ground black pepper, to taste


Combine all ingredients in a medium-sized serving dish.  Stir well and serve immediately.  If you don’t finish off the whole dish, the leftovers can be stored for a couple of days in the refrigerator.  Ours didn’t make it 🙂 [widgets_on_pages]

Other recipes you might like:

Stuffed Portobello Mushrooms | The Wellness Scientist

Savory Quinoa Cakes | The Wellness Scientist

Also linked today at Make-It-Yourself Monday

Meatless Monday Recipe: Savory Quinoa Cakes

Happy Monday!  Are you tired of eating the same ol’ same ol’?  I sure am!  I’ve been in the kitchen this afternoon trying to whip up something different, and I came up with these Savory Quinoa Cakes that I’m sure you are going to love.  I know I did!

Savory Quinoa Cakes

I wish you could smell them too 🙂

These are a great Meatless Monday recipe idea for lunch or a light dinner.  Have you ever wondered what to do with leftover quinoa?  I had some leftover cooked quinoa in the fridge, which was perfect for this recipe.  If you don’t have any quinoa leftovers, then first you’ll need to make some and let it cool to room temp.  Once that’s done, you are ready to go!


  • 2 cups cooked quinoa, at room temperature
  • 4 liquid egg whites (I use 3/4 cup of Cage Free 100% liquid egg whites)
  • 1/2 teaspoon sea salt
  • 1/3 cup cilantro
  • 1/3 cup Parmesan cheese
  • 3 cloves garlic, chopped
  • 1 medium carrot, chopped
  • 1 cup almond flour
  • 1/2 teaspoon garlic power
  • 1/2 teaspoon Italian seasoning
  • 1 dash pepper
  • 1 tablespoon extra-virgin olive oil (for cooking)



Combine the quinoa, egg whites, and salt in a medium-sized bowl. Put the garlic and carrot in a food processor until finely chopped.  Add to the bowl with quinoa and other ingredients.  Stir in the cilantro and parmesan cheese.

In a small bowl, add the almond meal and season with the garlic powder, pepper, and Italian seasoning.

Add one third of the seasoned almond meal at a time to the quinoa mixture, mixing well after each addition.

You should have enough mixture that can be formed into twelve 1-inch thick cakes or patties.

Savory Quinoa Cake Prep

If the mixture seems dry, you can add a little water to moisten.  I used almond flour instead of breadcrumbs to make sure this was gluten-free.  You shouldn’t need to add water if you followed the above exactly.

Heat half of the olive oil in a large skillet over medium-low heat and add 6 of the quinoa cakes.  Cover and cook for 7 – 10 minutes until the bottoms browned, taking care not to burn the bottoms.  Flip the cakes and cook the other side for 7 – 10 minutes. Remove from skillet and cool.  Repeat with the second batch.  Serve and enjoy!

Nutrition information (from Wellness Science): Calories 113.0, Total Fat 6.9 g, Saturated Fat 0.9 g, Cholesterol 1.8 mg, Sodium 168.6 mg, Potassium 51.6 mg, Total Carbohydrate 8.2 g, Dietary Fiber 1.7 g, Sugars 0.6 g, Protein 5.7 g

Savory Quinoa Cakes

These are great alone, with a few slices of fresh avocado, and amazing with a side of my favorite Easy Guacamole.

Let me know how you liked these in the comments below!  They make fun little finger foods that even the kiddos would enjoy.


Other recipes you might like:

Meatless Monday Spicy Veggie Frittata | The Wellness Scientist

Meatless Monday Spicy Veggie Frittata | The Wellness Scientist

Gluten-Free Tomato Basil Pizza | The Wellness Scientist

Gluten-Free Tomato Basil Pizza | The Wellness Scientist

Meatless Monday Recipe: Paleo Raspberry Crisp

I had some delicious homemade cherry cobbler with homemade ice cream (Thanks, Andy!) the other night, and since then I have NOT been able to stop thinking about crisps and cobblers.  I’m usually all about the chocolate desserts but if there is a yummy seasonal fruit crisp or cobbler on the menu, it usually wins out!

The hubs and I decided to try going Paleo for 8 weeks to see how much of an impact it makes on how we feel.  I’m also personally motivated to see if the extra fat on my arms melts away to expose these awesome muscles I’ve been building in Pilates 🙂

So yesterday, I was on a mission to collect what I needed to do a little Paleo baking!  I found a great recipe for a cherry crisp from Mellissa who authors the blog, I Breathe … I’m Hungry. We love fresh raspberries and found some beautiful ones to throw into this crisp in lieu of cherries.

Fresh Raspberries

Raspberries have only 5 grams of sugar and 65 calories per cup, so if you are interested in limiting sugar in your diet they (and most other berries) are one of the better fruits to be eating.

Without further delay, here is this week’s Meatless Monday Recipe — my version of a Paleo Raspberry Crisp.

Serves 8


  • 3 cups fresh raspberries
  • 1 tsp almond extract
  • 1/3 cup unsweetened coconut milk
  • 1 tablespoon maple syrup

For the topping:

1/4 cup pine nuts (chopped finely in a food processor or coffee grinder)
1/4 cup almond flour
1/4 cup coconut flour
2 tablespoons coconut oil
1 tablespoon water
1 tsp cinnamon
pinch of salt

In a medium bowl, combine the raspberries, almond extract, coconut milk and maple syrup. In another bowl combine all of the topping ingredients and mix well until crumbly. Pour the raspberry filling into a Pyrex pie plate.

Raspberry Filling

Top with the crumble mixture and bake for 35 minutes in a preheated 375 degree (F) oven. Remove from the oven and drizzle a little more maple syrup over the top. Let cool before serving. Enjoy!

Paleo Raspberry Crisp


Other recipes you’ll love:

Apple cranberry pie recipe - by Wellness Science

Apple-Cranberry Pie Recipe

smoothie recipes

Smoothie Recipes To Run For


Meatless Monday Recipe: Southwestern Cheddar Steak Fries

Happy 1st of July!  In my opinion, no burger (veggie or otherwise) is complete without a side of fries!  I consider myself a french fry connoisseur — try them wherever I go!  These fabulous fries were featured in the June 2013 issue of Clean Eating magazine.  While you are grilling this 4th of July, try cooking up a batch of these as well (hint: total time is less than 30 minutes!)

Oh, and they are only 154 calories per serving!  Can’t beat that!

Photo by Edward Pond - courtesy of Clean Eating Magazine

Photo by Edward Pond – courtesy of Clean Eating Magazine


  • 1 lb red or Yukon gold potatoes, scrubbed and cut lengthwise into 3/4-inch wedges
  • 1 tbsp extra-virgin olive oil
  • 2 tsp smoked paprika
  • 1/2 tsp ground cumin
  • 1/2 tsp garlic powder
  • 1/4 tsp sea salt
  • 1 oz finely shredded reduced-fat sharp cheddar cheese
  • 1/3 cup finely chopped red bell pepper
  • 2 tbsp finely chopped cilantro

How to Prepare:

  1. Preheat oven to 425°F. Line a large baking sheet with foil. Place potatoes on baking sheet, drizzle evenly with oil and toss to coat lightly. In a small bowl, combine paprika, cumin and garlic powder. Sprinkle paprika mixture evenly over both sides of potatoes, then arrange potatoes in a single layer. Bake in center of oven for 10 minutes, then flip and stir, and bake for 7 minutes or until lightly golden and tender when pierced with a fork.
  2. Remove from oven. Sprinkle with salt, cheese and pepper. Bake for 2 minutes more or until cheese has melted slightly. Sprinkle with cilantro and serve immediately for peak flavor.

Nutrients per serving (2/3 cup serving cheddar steak fries): Calories: 154, Total Fat: 5 g, Sat. Fat: 1.5 g, Carbs: 22 g, Fiber: 2 g, Sugars: 0.5 g, Protein: 5 g, Sodium: 187 mg, Cholesterol: 5 mg


Meatless Monday Recipe: Stuffed Portobello Mushrooms

Looking for some Meatless Main Dishes for dinner tonight or for your upcoming 4th of July festivities?  Look no further than these savory Stuffed Portobello Mushrooms.

Stuffed Portobello Mushroom

Yield: 4 stuffed mushrooms


  • 1 tablespoon extra virgin olive oil
  • Balsamic vinegar
  • 4 large portobello mushrooms
  • Ground black pepper
  • 6 ounces kale, roughly chopped
  • 2 Roma tomatoes, diced
  • 1/3 cup shredded reduced-fat white cheddar cheese
  • Canola-oil cooking spray


1) Preheat oven to 375F.

2)  Remove stems & inside gils of the portobello mushrooms.  Spray inside of a glass/Pyrex dish large enough to hold all four portobellos (a 9 x 9 square pan should work).  Place the mushrooms inside the dish and brush insides of the with olive oil.

3)  Add kale, shredded cheese, and then tomatoes to each of the mushroom caps.  Splash a little extra olive oil on top of each.  Don’t be afraid to pile on the toppings — they will reduce down while cooking.  Splash a little balsamic vinegar on top of each, then season freshly ground black pepper.

4)  Bake in the preheated oven until mushrooms are cooked through and cheese bubbles, about 25-30 minutes.  Serve immediately.


Do you have a favorite vegetarian recipe? Tell me about it below, and you may be featured on our blog!