Whole Food, Plant-Strong Recipes

Healthy-eating

 

 

 

 

 

Whole Food, Plant-Strong Recipes

Breakfast

Salad

Soup

Entrée

Accompaniments

Sauces/Garnishes

Snacks

Please send your favorite Whole Food, Plant-Strong Recipe to Lorraine DAversa at lorraine@attainyourvision.com. Each month, we will select one recipe to appear in The Docket. The winner will receive a $25 gift certificate to Whole Foods Market.

Breakfast

Breakfast of Champions
Looking for a quick, delicious, nutritious way to start your day? Try Brandon Wynn’s, reigning US and four-time National and International Still Rings Gold Medal Holder and US Men’s Senior National and World Team Member, everyday breakfast. Brandon’s breakfast provides him with slow-burning carbohydrates and low- fat protein, along with a host of needed vitamins and minerals. All of which helps to fuel his 5-6,000 calorie requirement as he trains for this year’s Men’s Gymnastics World Competition in Antwerp Belgium.

Ingredients:

  • 2 Slices of Ezekiel Sprouted Grain Bread
  • Organic Egg Whites
  • Organic, 99% Fat Free Turkey Deli Meat

Process:

  • Spray Pam in a non-stick frying pan and cook approximately 4 ounces of egg whites.
  • In a non-stick frying pan, on high, cook until crisp, approximately 4 ounces of turkey.
  • Toast Ezekiel Bread and make a delicious sandwich of egg whites and turkey … enjoy!

Steel Cut Irish Oatmeal
Steel cut oats are recommended because they are crunchier and more filling than regular rolled oats.  You can buy them in bulk at a natural food store. They do take a bit longer to cook, however you can save some time by soaking them overnight.

Servings: 4
Preparation Time: 5 minutes
Cooking Time: 45 minutes

Ingredients:

  • 4 cups water
  • 1 cup steel cut oats

Process:

  • Bring the water to a boil.
  • Add the oats and mix well.
  • When the mixture starts to thicken slightly, reduce heat and simmer uncovered for 30-40 minutes, stirring occasionally.

Variation: To soak the oats overnight, bring the water to a boil, add the oats, stir and turn off the heat. Cover and let rest overnight. In the morning, bring the heat up on the pot and cook over low heat, uncovered for about 10-12 minutes. To add a bit of sweetness to the oats, add a few currents to the water before boiling, then follow directions above.

Multigrain Hot Cereal
This is a hearty breakfast. It does take a bit longer to cook but it is very filling and delicious. The mixture can be made up ahead of time and stored in an airtight container. If you soak the mixture overnight, it cuts down on the cooking time in the morning.

Servings: 2-4
Preparation Time: 5 minutes
Cooking Time: 35 minutes

Ingredients:

  • 4 cups oat groats (whole oats)
  • 1/2 cup brown rice
  • 1/2 cup quinoa
  • 1/2 cup barley
  • 1/2 cup millet
  • 1/2 cup rye
  • 1/2 cup spelt berries

Process:

  • Combine all the ingredients (or as many as you choose to use) in a large container and mix well. Store in an airtight container until ready to use.

To Cook:

  • Bring 3 cups of water to a boil.
  • Rinse 1 cup of the mixture under cold water, then add to the pan and cook over medium-low heat for about 1 hour. Let rest, covered, about 10 minutes before serving.

OR … THE NIGHT BEFORE: Bring 3 cups of water to a boil. Rinse 1 cup of the mixture under cold water, then add to the pan. Turn off heat, cover and let rest until morning. Reheat in the morning and serve.
OR … Place 3 cups of water and 1 cup of rinsed mixture in a slow cooker (crockpot). Cook on low heat setting for 8-10 hours.

HINT: Add a dash of cinnamon, nutmeg or mace to the cooking water for extra flavor. Or try a tablespoon or two of currents or raisins.

Tofu Scramble
Servings: 4
Preparation Time: 15 minutes
Cooking Time: 12 minutes

Ingredients:

  • 4 cups small broccoli florets
  • 1 bunch scallions (green and white parts) chopped
  • 1 pound fresh mushrooms, sliced
  • 1 pound firm tofu, drained and cut into ½-inch cubes
  • ¾ cup tahini sauce
  • 2 teaspoons regular or reduced-sodium soy sauce

Process:

  • Steam the broccoli over boiling water just until it is tender, about 5 minutes. Remove from the heat, drain, and set aside.
  • Put the scallions and mushrooms in a large nonstick skillet with 2 tablespoons of water.
  • Cook over medium-high heat, stirring frequently, for 5 minutes, until they begin to soften.
  • Add the tofu and cook for 3 minutes.
  • Add the tahini sauce, soy sauce, the reserved broccoli, and a few squirts of hot sauce, if you wish. Mix and cook 2 to 3 minutes, until everything is heated through and the sauce has thickened slightly. Serve immediately.

Griddle Cakes
Servings: makes 11-12 griddle cakes
Preparation Time: 15 minutes
Cooking Time: 15 minutes

Ingredients:

  • 1 1/3 cups soymilk
  • 1 tablespoon lemon juice
  • 1 cup cornmeal
  • ¼ cup brown rice flour
  • 2 teaspoons baking powder
  • ½ teaspoon baking soda
  • dash salt
  • 1 cup frozen corn kernels, thawed
  • 1 cup grated zucchini
  • ½ cup chopped green onions
  • 2-3 tablespoons coarsely chopped black olives
  • 2 tablespoons chopped pimiento, well drained
  • 2 tablespoons chopped fresh cilantro or parsley
  • Combine soymilk and lemon juice in a measuring cup and set aside.

Process:

  • Combine the cornmeal, flour, baking powder, baking soda and salt in a mixing bowl.
  • Combine the remaining ingredients in another mixing bowl.
  • Add the soymilk mixture to the cornmeal mixture and mix well, then stir in the vegetable mixture.
  • Ladle batter by ¼ cup scoops onto a hot non-stick griddle and cook until golden brown (this takes a bit longer than pancakes).
  • Flip and cook until griddle cakes are browned on both sides. Keep warm in a low oven until ready to serve.

Glowing Green Smoothies

Ingredients:

  • 1 organic banana (or 2 cups of watermelon)
  • 2-3 handfuls of organic romaine lettuce or kale
  • 2 handfuls of organic spinach
  • ½ an organic cucumber
  • 1 organic apple
  • ½ fresh organic lemon
  • Small handful of organic cilantro or parsley
  • 1 teaspoon of Chia Seeds (optional)
  • 1 teaspoon of Hemp Hearts (optional)
  • 1 -2 cups of filtered water and/or ice (for smoothies)

Salad

Macaroni Salad
Make this summertime salad a day ahead to allow the flavors to develop. Feel free to substitute or add any vegetables you like such as bite-size broccoli florets.

Servings: 6 to 8
Preparation Time: 30 minutes
Chill: At least 4 hours

Ingredients:

  • 12 ounces elbow macaroni
  • 1 cup tofu mayonnaise or Nasoya Fat-Free Nayonaisev
  • 1 teaspoon prepared mustard
  • 2 tablespoons chopped parsley
  • ½ teaspoon dried dill weed
  • 1 cup finely chopped celery
  • 1 cup finely chopped green bell pepper
  • ¼ cup chopped scallions (green and white parts)
  • ¼ cup shredded carrots
  • Salt
  • Freshly ground black pepper

Process:

  • Cook the macaroni according to package directions or in plenty of boiling water until it is just tender, about 8 minutes.
  • Drain and set aside to cool.
  • In a large bowl, whisk together the tofu mayonnaise, mustard, parsley, and dill.
  • Stir in the celery, green and red bell peppers, scallions, and carrots.
  • Add the macaroni and stir gently until everything is evenly coated.
  • Add salt and pepper to taste.
  • Cover and refrigerate at least 4 hours or up to 1 day before serving.

Southwest Couscous Salad
This is easy to vary each time you serve it by changing a few of the ingredients. Try using a fire-roasted salsa for a delicious smoky flavor.

Servings: 6-8
Preparation Time: 15 minutes
Cooking Time: 2 minutes to boil water

Ingredients:

  • 2 cups water
  • 1¾ cups uncooked couscous
  • 1 15-ounce can black beans, drained and rinsed
  • 1 15-ounce can small red beans, drained and rinsed
  • 2 cups frozen corn kernels, thawed
  • 1 green bell pepper, chopped
  • 1 yellow or orange bell pepper, chopped
  • 1 tomato, chopped
  • ½ cup chopped green onion
  • ½ cup chopped cilantro (optional)
  • ¾ to 1 cup fresh salsa

Process:

  • Bring the water to a boil in a medium pan.
  • Add the couscous, stir, turn off heat, cover, and let rest for 10 minutes.
  • Meanwhile, chop the vegetables and combine them in a large bowl.
  • Add the beans and corn.
  • Add the soaked couscous and salsa. Toss to mix. Serve warm or cold.

Hint:
Use any combination of beans or use all one kind. Vary the kinds of bell peppers used. This is especially good in the late summer when fresh tomatoes and peppers are found in abundance. There are many excellent fresh salsas found in supermarkets and natural food stores. Start by using ¾ cup and add a bit more if necessary. The couscous will absorb some of the salsa as it stands.

Mexican Potato Salad
Servings: 4-6
Preparation Time: 15 minutes (need prepared salsa)
Cooking Time: 30 minutes

Ingredients:

  • 2 pounds red potatoes, cut in chunks
  • 1 cup frozen corn kernels, thawed
  • 1 large tomato, chopped
  • 1 bunch scallions, chopped
  • ½ cup fresh salsa
  • 2 tablespoons fresh lime juice
  • 2 tablespoons chopped fresh cilantro or parsley
  • Freshly ground pepper

Process:

  • Place the potatoes in a large pot and cover with water.
  • Bring to a boil, reduce heat, cover, and cook 30 minutes, or until just tender. (Don’t let them get too soft).
  • Remove from the heat, drain, and place in a large bowl.
  • Add the corn, tomato, and scallions.
  • Combine the salsa and lime juice.
  • Pour over the salad and mix well.
  • Add the cilantro or parsley and a few twists of pepper.
  • Mix gently and serve at once.

Asian Rice Salad 
Servings: 4
Preparation Time: 15 minutes
Chilling Time: 1 hour

Ingredients:

  • 2 cups cooked brown rice
  • 4 green onions, chopped
  • 5 cups loosely packed chopped spinach
  • 1 11-ounce can mandarin orange segments, drained
  • 1 8-ounce can sliced water chestnuts, drained
  • 1/2 cup oil-free Dijon-style salad dressing
  • 2 tablespoons soy sauce
  • 1/2 cup avocado chunks (optional)

Process:

  • Place the rice in a large bowl.
  • Add the green onions and spinach.
  • Mix well.
  • Add the orange segments and water chestnuts.
  • Toss gently to mix.
  • Mix the dressing and soy sauce. Pour over the salad.
  • Stir in the avocado, if desired.
  • Cover and chill for 1 hour before serving.

Hint:
This salad should be served about 1 hour after preparing it. It becomes soggy after sitting for too long, although we have eaten some leftovers the next day and the flavor was still delicious.

Three Bean Salad 
This is a very fast and easy salad. It’s great to have on hand in your refrigerator for a quick snack. It also packs well, so it is easy to take with you to work. This can be made as mild or as spicy as you like it by changing the kind of salsa used.

Servings: 6
Preparation Time: 15 minutes
Chilling Time: At least 1 hour

Ingredients:

  • 15-ounces of black beans, drained and rinsed (or one 15-ounce can)
  • 15-ounces of kidney beans, drained and rinsed (or one 15-ounce can)
  • 15-ounces of garbanzo beans, drained and rinsed (or one 15-ounce can)
  • 1 small, mild, sweet onion, thinly sliced
  • 2 stalks celery, sliced
  • 1 tomato, chopped
  • 1 cup salsa, mild, medium, or hot
  • 2 tablespoons lime juice
  • 1 teaspoon chili powder (optional)

Process:

  • Combine beans and vegetables in a large bowl.
  • Place the salsa in a small container, then add the lime juice and chili powder.
  • Stir or shake to combine.
  • Pour over the bean mixture and toss to mix.
  • Refrigerate at least 1 hour to allow flavors to blend.

Quinoa and Lentil Salad with Smoked Paprika Dressing
Servings: 4-6
Preparation Time: 15 minutes
Cooking Time: 25 minutes

Ingredients:

  • 1 ½ cups quinoa
  • 3 cups water
  • ½ tsp. salt
  • 2 cups cooked black beluga lentils
  • 2 cups cauliflower florets
  • 1 cup diced sweet Maui or Vidalia onions
  • 2 carrots, sliced
  • ½ cup sliced pitted Kalamata olives
  • 1/3 cup currants
  • ½ cup minced parsley

Dressing:

  • 1/2 cup sherry vinegar
  • 3 Tbs. agave nectar
  • 2 Tbs. Spanish smoked paprika (this has different levels of heat)
  • 1/2 vegetable broth
  • ½ tsp. Salt

Process:

  • Rinse the quinoa quickly, then combine with the water in a saucepan.
  • Cover and bring to a boil, then reduce heat and allow to simmer gently on low for about 15 minutes.
  • Turn off heat and allow to sit for 5 minutes until light and fluffy.
  • Steam the cauliflower and carrots until desired tenderness.
  • Combine with the quinoa with the cooked lentils, cauliflower, carrots, olives, currants and parsley.
  • To make dressing, shake all ingredients in a jar.
  • Pour dressing over salad and mix well. Serve immediately while warm, or at room temperature or chilled.

Beet Salad with Oranges and Romaine
Looking to Detox? Beets provide a unique source of phytonutrients called betalains which have been shown to provide antioxidant, anti-inflammatory, and detoxification benefits. Beets are also an excellent source of heart-healthy folate and potassium and the antioxidants manganese and vitamin C. Beets are a good source of digestive-supportive dietary fiber, free radical scavenging copper, bone-healthy magnesium, and energy-producing iron and phosphorus. This colorful root vegetable contain powerful nutrient compounds that help protect against heart disease and certain cancers, especially colon cancer plus they are yummy.

Ingredients:

  • 4 large organic Beets, peeled
  • 3 organic Oranges
  • 5 tablespoons organic Lime juice
  • 2 1/2 tablespoons organic Orange juice
  • Salt and pepper, to taste
  • 1 medium organic Jicama (about 1 pound), peeled and cut into chunks
  • 1 head organic Romaine Lettuce, trimmed and chopped

Process:

  • Cook beets lightly. Studies show beets’ concentration of phytonutrients, such as betalains, is diminished by heat. I recommend healthy steaming beets for 15 minutes to maximize their nutrition and flavor. Fill the bottom of the steamer with 2 inches of water and bring to a rapid boil. Add beets, cover, and steam for 15 minutes. Beets are cooked when you can easily insert a fork or the tip or knife into the beet. Peel beets by setting them on a cutting board and rubbing the skin off with a paper towel. Wearing kitchen gloves will help prevent your hands from becoming stained. Zest oranges then transfer zest to a large bowl; reserve oranges.
  • Add lime juice, orange juice, salt and pepper and whisk together.
  • Add beets, toss well, cover and set aside at room temperature for 1 hour.
  • Cut stem and blossom ends off of oranges. Working close to the flesh, use a paring knife to carefully cut away the entire rind and white pith of each orange then cut between the white membranes to remove segments, discarding any seeds as you go; transfer to a bowl.
  • To serve, add jicama to bowl with beets, toss to coat and season with salt and pepper. Arrange lettuce on plates then spoon beet mixture over lettuce, top with oranges and serve.

Shredded Salad
Servings 6 to 8
Preparation Time: 30 minutes

Ingredients:

  • 2 cups grated carrot
  • 1 cup shredded red cabbage
  • 1 cup grated zucchini
  • 1 cup grated jicama
  • 1 cup grated turnip
  • 1 cup shredded romaine
  • 1 cup torn spinach
  • ½ cup sliced radishes
  • 1 small red or mild white onion, sliced and separated into rings
  • ½ cup oil-free dill dressing
  • Freshly ground pepper
  • 1 cup cherry tomatoes, cut in half

Process:

  • Combine all the vegetables except the tomatoes in a large bowl.
  • Pour the dressing over and toss to mix.
  • Serve at once, garnished with pepper and the tomatoes.

Confetti Vegetable Salad

Ingredients:

  • 6 C corn
  • 1 C edamame beans (shelled)
  • 2 C skinny green beans, blanched and cut into pieces
  • 1 C grape tomatoes, halved lengthwise
  • 1 avocado, cubed
  • 1/2 C extra-virgin olive oil
  • 1/4 C red wine vinegar
  • 1 t honey
  • 1 t kosher salt
  • 1/2 t ground black pepper

Process:

  • In a bowl, toss together corn, edamame, green beans, tomatoes and avocado.
  • In a second bowl, whisk together oil, vinegar, honey, salt and pepper.
  • Add vinaigrette to salad and toss to coat.
  • Refrigerate for an hour before serving to let it marinate.

Soup

Hearty Dal Soup 
Servings: 4
Preparation Time: 10 minutes
Cooking Time: 60 minutesIngredients:

  • 3¼ cups of water
  • 1 onion, chopped
  • 2 cloves garlic, crushed
  • 1½ teaspoons grated fresh ginger
  • 1 teaspoon smoked paprika
  • ¼ teaspoon ground cumin
  • Freshly ground black pepper
  • 1 cup red lentils
  • 1 15-ounce can garbanzo beans, drained and rinsed
  • 1 14.5-ounce can diced tomatoes
  • 2 cups chunked Yukon Gold potatoes
  • 1 tablespoon lemon juice
  • 1-2 teaspoons chili paste
  • 2 cups fresh chopped chard

Process:

  • Place ¼ cup of the water in a large soup pot.
  • Add the onion and garlic.
  • Cook, stirring occasionally for 3-4 minutes, until softened.
  • Add the ginger, paprika, cumin, and several twists of freshly ground pepper.
  • Mix in well, then add the remaining water, the lentils, garbanzos, tomatoes, and potatoes.
  • Bring to a boil, reduce heat, cover, and simmer for 50 minutes, until lentils are tender.
  • Add lemon juice, chili paste (start with 1 teaspoon and add more to taste) and chard.
  • Cook for an additional 5-7 minutes, until chard is tender.
  • Season with a bit of sea salt, if desired. Serve hot

Tomato Basil Soup
Servings: 6-8
Preparation Time: 10 minutes
Cooking Time: 1½ hours

Ingredients:

  • 1 onion, coarsely chopped
  • 4-6 whole garlic cloves
  • 1 cup fresh basil leaves (pressed down)
  • 2 28-ounce can chopped tomatoes with their juice
  • ½ cup water
  • 1½ cups V-8 juice
  • Several twists of fresh ground pepper
  • 1 cup soy or rice milk

Process:

  • Place all ingredients, except milk, in a large pot.
  • Bring to a boil, reduce heat, cover and simmer for 1½ hours.
  • Puree in batches in a blender and return to the pot.
  • Add soy or rice milk and reheat. Do not boil. Serve at once.

Hint:
This may be served as a first course, as a complete meal with a salad and some bread, or use as a topping for vegetables, potatoes, or pasta.

Moroccan Red Lentil Soup
Versions of this lentil soup with tomatoes and chickpeas are served all over Morocco during the festival of Ramadan and to celebrate special occasions throughout the year. This is my interpretation.

Servings: 4-6
Preparation Time: 60 minutes

Ingredients:

  • 1 onion, chopped
  • 4 ribs celery, chopped
  • 6 cups vegetable broth
  • 1½ cups chopped tomatoes
  • 1 cup dried red lentils
  • 1 can (15 ounce) chickpeas, drained and rinsed
  • 1 bay leaf
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ½ teaspoon ground turmeric
  • ¼ teaspoon freshly ground black pepper
  • 1/3 cup orzo
  • ½ cup chopped cilantro
  • 2 Tablespoons fresh lemon juice.

Process:

  • Pour ½ cup of water into a large soup pot along with the onion and celery.
  • Cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes.
  • Add the broth, tomatoes, lentils, chickpeas, bay leaf, cinnamon, ginger, turmeric, coriander, and
    black pepper.
  • Bring to a boil, reduce the heat to a simmer, then cover and simmer until the lentils are tender, about 45 minutes.
  • Stir in the orzo, cilantro, and lemon juice.
  • Cook 10 minutes longer, until the orzo is al dente.
  • Serve hot OVER Lundberg, Organic, Short-grain Brown Rice

Bean Soup
Servings: 6
Preparation Time: 10 minutes
Cooking Time: 3 to 4 hours

Ingredients:

  • 2 cups dried Great Northern beans
  • 8 cups water
  • 2 onions, finely chopped
  • 2 stalks celery, finely chopped
  • 2 bay leaves
  • ½ teaspoon rubbed sage
  • ½ teaspoon ground oregano
  • 2 tablespoons soy sauce
  • Dash of liquid smoke (optional)

Process:

  • Put beans and water in a large pot.
  • Bring to a boil, turn off heat and let rest for at least 1 hour.
  • Add onions, celery, bay leaves, sage, oregano, and soy sauce.
  • Return to boil, reduce heat and cook, covered for at least 3 hours, until beans are mushy.
  • Add a dash of liquid smoke at the end of the cooking time, if desired.

Hint:
The liquid smoke gives the soup a delicious aroma, although it is entirely optional. You can easily vary this soup by adding other vegetables, such as carrots and potatoes, and it may also be pureed before serving. This also freezes well so you can keep some for use at a later date. Great for lunch the next day too!

Broccoli Bisque
Servings: 6-8
Preparation Time: 10 minutes
Cooking Time: 20 minutes

Ingredients:

  • 4 cups broccoli florets
  • 3 cups vegetable broth
  • 2 cups frozen chopped hash brown potatoes
  • 1 onion, chopped
  • 1 teaspoon dried dill weed
  • 2 ½ cups soy or rice milk
  • 1 tablespoon Dijon mustard
  • dash white pepper

Process:

  • Place the broccoli, broth, potatoes, onion and dill weed in a medium pot.
  • Bring to a boil, cover and cook over medium heat for 15 minutes.
  • Process in batches in a blender.
  • Return to pot, add the non-dairy milk, the mustard and the white pepper.
  • Heat through and serve at once.

Hint:
You can make this in a stainless steel pot and process it with an immersion blender directly in the pot. (An immersion blender is a small, hand-held appliance that will blend foods without removing them from the cooking pot or bowl. Do not use an immersion blender in a non-stick pot.)

Entrée

Grilled Veggie and Bean Burritos
How sweet it is for your health to eat sweet potatoes! Not only do they taste like dessert, but they provide some surprising health benefits. Many people think about sweet potatoes as being nothing more than plain old potatoes that can tweak our taste buds with some extra flavor. Yet cutting-edge research on sweet potatoes tells us that nothing could be further from the truth as they have so many unique nutritional benefits to offer! There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients; each category brings with it valuable health benefits!

Servings 2 to 4
Preparation Time: 50 minutes

Ingredients:

  • 1 cup organic sweet potatoes, peeled and cubed
  • 1 cup organic red pepper, chopped
  • 1 cup organic green pepper, chopped
  • 1/2 cup organic carrots, chopped
  • 1/2 cup organic tomatoes, chopped
  • 1 cup organic onion, chopped
  • 2 teaspoons organic garlic, minced
  • 10 ounces cooked black beans, rinsed and drained
  • 1/4 cup organic cilantro, chopped
  • 1/4 cup organic jalapeño peppers, chopped (optional)
  • 1 teaspoon organic lime juice
  • 4 nine-inch whole wheat/multi-grain tortillas

Process:

  • Preheat oven to 400 degrees.
  • Mix sweet potatoes, red pepper, carrots, green pepper, onion, garlic, tomatoes, and jalapeño peppers in a large bowl and transfer to a rimmed baking sheet lightly sprayed with olive oil cooking spray. Bake for 25 to 30 minutes, tossing halfway, until vegetables are tender.
  • When vegetables are done, allow to cool slightly and combine with black beans, cilantro, and lime juice in a large bowl.
  • Heat tortillas in a frying pan for five to 10 seconds to keep them from cracking when filled. Divide mixture among tortillas. Fold the ends of the tortilla in and then roll. Wrap each burrito individually in aluminum foil to keep warm and moist.

Quinoa Zucchini Boats
This delicious recipe is offered to us by Klaralee Charlton, J.D., LL.M. of Katz, Look & Onorato, P.C. Klaralee is October’s winner of the Whole Food, Plant-Strong Recipe of the Month of has been awarded a $25.00 gift certificate to Whole Foods Market. The Food and Agricultural Organization of the United Nations (FAO) has officially declared that the year 2013 be recognized as “The International Year of the Quinoa.” Quinoa is a complete protein, nutrient-rich with significant antioxidant and anti-inflammatory benefits and has shown to decrease the risk of inflammation-related problems such as obesity.

Servings 2-4
Preparation Time: 30 minutes

Ingredients:

  • 3 small organic Zucchinis (peeled and sliced in half lengthwise)
  • 3 Tbls. roughly chopped organic Cilantro
  • 1-2 Tbls. chopped organic Jalapeno (depending on heat preference)
  • 3 chopped organic Green Onions
  • 3 large minced organic Garlic Cloves
  • 2 Tbls. organic Sun Dried Tomato (marinated in oil)
  • 1.5 Tbls. Olive Oil
  • 1/4 tsp. Salt
  • 1.5-2 C. Cooked Quinoa

Process:

  • Prep zucchinis by gently scraping out the center to make hollow “boats.” Retain the scrapings in a medium bowl.
  • Add remaining ingredients and mix well to create the filling.
  • Place zucchini boats in oiled pan and generously fill with the quinoa filling.
  • Cover with tinfoil and either refrigerate overnight for the next day’s meal or place in a preheated oven. Cook covered for 10 minutes at 390º. Remove tinfoil and cook 10-15 more minutes. Enjoy!

Cauliflower Tofu Scramble
This delicious recipe is offered to us by Kate W. Beckman, Esq. of Bryan E. Kuhn, Counselor at Law, P.C.. Kate is November’s winner of the Whole Food, Plant-Strong Recipe of the Month of has been awarded a $25.00 Gift Certificate to Whole Foods Market. Together with corn, soybeans are one of the most widely engineered food crops from a genetic standpoint. In the US, over 90% of all soybeans produced have been genetically engineered in some way (usually for herbicide tolerance). Remember to use ONLY organic Tofu, since certification of foods as organic is still prohibited if the foods have been genetically engineered. Tofu helps to regulate blood sugar, blood pressure, and estrogen balance. There are studies showing soy intake to help prevent colon, breast, and prostate cancer as well as atherosclerosis and post-menopausal hip fracture.

Ingredients:

  • 1 head organic cauliflower
  • 2 Tbsp. + 2 Tbsp. oil
  • 4 organic carrots, chopped
  • 1 organic onion, chopped
  • 1 cup organic spinach, washed
  • 2 Tbsp. organic garlic, chopped
  • 1 cup organic peas
  • Scrambled tofu
  • 6 Tbsp. soy sauce
  • 1/2 tsp. sesame oil
  • Salt/pepper to taste

Scrambled Tofu:

Tofu:

  • 1/2 tablespoon oil
  • 3/4 teaspoon turmeric
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper

Process:

  • Heat pan and oil over medium heat.
  • Mash the tofu. Add tofu and spices to pan.
  • Cook 5-10 minutes/until brown. Remove/set aside.
  • NEXT, Grate cauliflower or pulse in a food processor until rice-like.
  • Heat skillet over medium heat.
  • Add 2 Tbsp. of oil.
  • Add onions, garlic, and carrots. Cook 2-3 minutes.
  • Add peas. Cook 1 minute. Remove/set aside.
  • NEXT, add 2 Tbsp. oil to pan.
  • When hot, add cauliflower. Cook 5-7 minutes, stirring every couple minutes.
  • Add vegetables, tofu (optional), sesame oil, soy sauce, salt/ pepper. Stir.

Peanut Stew with Sweet Potatoes and Adzuki Beans
This delicious recipe is offered to us by Kimberly C. Perdue, Esq. of Kennedy Childs, P.C. Kim is December’s winner of the Whole Food, Plant-Strong Recipe of the Month of has been awarded a $25.00 gift certificate to Whole Foods Market.

Servings: 4-6
Preparation Time: 40 minutes

Ingredients:

  • 3 Tbsps. olive oil, separated
  • 1 1/2 cups chopped onion
  • 1 clove garlic, minced
  • 2 cups peeled and cubed sweet potatoes
  • 1 1/2 cups cooked adzuki beans (or any red bean)
  • 3 cups vegetable broth
  • 1 cup chopped red pepper
  • 1 1/2 tsp. grated fresh ginger
  • 2 tsp. salt
  • 1/2 tsp. ground cumin
  • 1/4 tsp. black pepper
  • 1 14.5 oz can diced tomatoes
  • 1 green or poblano chile, roasted
  • 1/2 habanero chili seeded and chopped (optional)
  • 3 Tbsps. peanut butter (crunchy or creamy)

Garnishes:

    tofu

  • 1 lime, in wedges
  • 3 Tbsps. dry roasted peanuts, chopped

Process:

  • Sauté 2 Tbsps. of the olive oil, and the sweet potatoes. Salt to taste, and cook for 2-3 minutes.
  • In a large sauce pan or stock pot, heat 1 Tbsps. oil over medium heat and sauté onion and garlic until soft. Add the sweet potatoes, beans, broth, peppers, chiles, tomatoes, and spices. Boil, then cover and cook on low until the vegetables are tender (35-40 minutes).
  • Take 1/4 cup of the stew and place it in a bowl. Add the peanut butter and whisk the mixture smooth. Add the mixture back into the stew, and stir.
  • Serve the stew sprinkled with the chopped peanuts.
  • Add the lime juice just before eating.

Tunisian Sweet Potato Stew
Servings: 6 to 8
Preparation Time: 65 minutes

Ingredients:

  • 1/3 cup water
  • 1 onion, chopped
  • 2 jalapenos, seeded and finely chopped
  • 2 teaspoons of minced fresh ginger
  • 1 teaspoon minced fresh garlic
  • 1½ teaspoons of ground cumin
  • ¼ teaspoon of ground cinnamon
  • 1/8 teaspoon crushed red pepper
  • 1/8 teaspoon ground coriander
  • 2-3 sweet potatoes, peeled and chopped
  • 2 14.5-ounce cans chopped tomatoes
  • 2 14.5 ounce cans garbanzo beans, drained and rinsed
  • 1 cup green beans, cut in 1-inch pieces
  • 1½ cups vegetable broth
  • ¼ cup natural peanut butter
  • ¼ cup chopped cilantro

Process:

  • Place the water, onion, jalapeno, ginger, and garlic in a large pot. Cook stirring occasionally for 5 minutes.
  • Add cumin, cinnamon, red pepper, and coriander. Cook and stir for 1 minute.
  • Add sweet potatoes, tomatoes, garbanzo beans, green beans, vegetable broth, and peanut butter.
  • Bring to a boil, reduce heat, and simmer for 30 minutes, or until potatoes are tender. Stir in cilantro and leg rest for 2 minutes.
  • Serve over rice or other whole grains.

McVeggie Burgers
Servings: Makes 16 burgers
Preparation Time: 30 minutes
Baking Time: 30 minutes

Ingredients:

  • 20 ounces firm water-packed tofu, drained well
  • 12.3 ounces silken tofu
  • 10-ounce package of frozen chopped spinach, thawed
  • ½ cup water
  • 1 large onion, chopped
  • ½ pound mushrooms, chopped
  • 3 cloves garlic, pressed
  • 3 cups quick oats
  • 2 tablespoons soy sauce
  • 2 tablespoons vegetarian Worcestershire sauce
  • 2 tablespoons Dijon mustard
  • 1 teaspoon paprika
  • 1 teaspoon lemon juice
  • ½ teaspoon ground black pepper

Process:

  • Preheat oven to 350°F
  • Place both kinds of the tofu in a food processor and process until fairly smooth, stopping several times to scrape down the bowl.
  • Transfer processed tofu to a large bowl and set aside.
  • Drain the spinach well and press any excess water out with your hands. (Spinach should be very dry). Set aside.
  • Place the water, onion, mushrooms, and garlic in a large non-stick frying pan.
  • Cook, stirring frequently until onion has softened and all liquid has been absorbed, about 10-12 minutes.
  • Set aside.
  • Add the oats and the seasonings to the tofu mixture and mix well.
  • Add the spinach and mix in well, using your hands.
  • Add the onion mixture and continue to mix with your hands until all ingredients are well combined.
  • Take a small amount and form into a ball shape (a bit larger than a golf ball), then flatten into a burger-sized patty about ¼-inch thick and place on a non-stick baking sheet. (If you do not have a good non-stick baking sheet, then lightly oil your baking sheet first).

Repeat this process until all the mixture is used. (It will help to lightly moisten your hands several times during this process).

  • Bake for 20 minutes, then flip over and bake an additional 10 minutes.
  • Cool on racks after removing from the oven. Serve in a whole wheat bun with your favorite condiments.

 

Hint:
These may be prepared ahead and refrigerated or frozen for future use. They reheat well in the microwave, in the oven, or on a grill or griddle.

Sweet Potato Curry Burger 
Makes: 8-10 burgers
Preparation Time: 15 minutes
Cooking Time: 8 minutes each burger

Ingredients:

  • 1.5 cups cooked kidney beans, drained and rinsed (or one 15-ounce can; salt free)
  • 1.5 cups cooked chick peas, drained and rinsed (or one 15-ounce can; salt free)
  • 1 cup rolled regular dry oats
  • ½ cup cooked brown rice
  • ½ cup cooked, peeled, and mashed sweet potato,
  • 4 tablespoons low sodium salsa
  • 1.5 tablespoons salt free mild curry powder
  • 2 teaspoons garlic powder
  • 8-10 100% whole-grain buns – Ezekiel brand
  • Condiments of choice: mustard, ketchup, relish, tomato slices, red onion slices, spinach, romaine, guacamole (optional)

Process:

  • Drain and rinse the beans.
  • Put in a bowl and mash with a fork or potato masher. We want a rough mash.
  • Add oats, rice, sweet potato, salsa, curry, and any other spice of choice and mix well.
  • Divide mix into 8 or 10 equal pieces.
  • Roll each piece into a ball and then form into a patty.
  • Lay on plate and let the patties air dry in the refrigerator for about 10-20 minutes.
  • Grill or broil on a non-stick skillet at medium heat (or place under a broiler) for until golden brown, about 3-5 minutes.

Kale “Cabbage” Rolls
Kale continues its reign as green superfood extraordinaire. Kale rolls—a play on cabbage rolls—feature a delicious combination of seeds and brown rice as the filling, all topped off with a homemade tomato sauce. Enjoy!

Serves 6-8
Preparation Time: 90 minutes

Ingredients:

  • Organic Tomato Sauce

Filling Ingredients:

  • 1 tsp. olive oilv
  • 1 onion, cut into quarters
  • 2 carrots, cut into 4
  • 2 celery stalks, cut into 4
  • 3 cloves garlic
  • 1/2 cup hemp seeds
  • 1/2 cup pumpkin seeds
  • 1/2 cup sunflower seeds
  • 1 cup cooked brown rice
  • 1 tsp chili flakes
  • Salt and pepper, to taste
  • 2 Bunches Kale, stems removed (for wrapping)

Filling Instructions:

  • In a food processor, add onion, carrot, celery and garlic. Process to a coarse consistency.
  • In a large sauté pan, melt oil. Add vegetable mixture. Sauté for 5 to 7 minutes, or until tender.
  • In the food processor, add hemp, pumpkin, and sunflower seeds. Process to a coarse consistency.
  • In a large bowl, combine cooked vegetable mixture, seed mixture, brown rice, chili flakes, salt and
    pepper. Mix. Taste and adjust seasoning as needed.

Assembly Instructions:

  • Preheat oven to 375°F.
  • Cut all the kale leaves in half lengthwise, and then in half widthwise. You should have a rectangle about 4-inches by 2 or 3 inches. (It does not need to be exact and they do not all need to be the same size.) Keep any kale scraps.
  • In a rectangle cake pan or casserole dish, pour 1/3 of the tomato sauce on the bottom of the pan.
  • Take 2 to 3 tablespoons of the filling and line the bottom of each kale rectangle with it. Roll into a kale tube.
  • Place each roll on the tomato sauce in the pan. Line the whole pan with rolls, making a second layer of rolls if needed.
  • Chop any kale scraps up into bite size pieces and layer them on top of the kale rolls.
  • Pour the rest of the tomato sauce on the kale rolls, spreading it around to cover everything.
  • Bake for 1 hour. Let cool for 15 minutes before serving.

Tofu Tacos
Servings: 6 to 8
Preparation Time: 30 minutes
Cooking Time: 10 minutes

Ingredients for Spicy Tofu:

  • 24 ounces firm tofu (not silken)
  • 4 tablespoons soy sauce
  • 2 tablespoons lime juice
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 2 teaspoons garlic powder
  • ½ teaspoon cayenne

Process:

  • Drain tofu in a colander and press out excess water with paper towels. Cut into ½-inch cubes.
  • Combine soy sauce, lime juice, chili powder, cumin, garlic powder, and cayenne in a large bowl.
  • Add tofu and mix gently.
  • Let stand for 10 minutes, stirring occasionally.
  • Place a large nonstick frying pan on medium heat.
  • Add tofu and cook turning occasionally for about 10 minutes. Set aside.

Ingredients for Cabbage:

  • 4 cups finely shredded cabbage
  • 3 tablespoons seasoned rice vinegar
  • ½ tablespoon lime juice

Combine all ingredients in a bowl and set aside.
Soften corn tortillas individually on a dry nonstick griddle.

Process:

  • Take a soft corn tortilla, spoon tofu and cabbage down the center, add a bit of aioli and some hot sauce, if desired, roll up and eat with your fingers.

Thai Noodles
This is a wonderful meal for hot summer nights because it requires minimal cooking and it may be made completely ahead of time and served cold or at room temperature. It also keeps well in a cooler so it is a great picnic food.

Servings: 4
Preparation Time: 30 minutes
Cooking Time: 10 minutes

Ingredients:

  • 12 to 14 ounces linguini (broken in half)
  • ¼ cup agave nectar
  • ¼ cup natural peanut butter, creamy
  • ¼ cup soy sauce
  • 3 tablespoons rice vinegar
  • 1 to 2 teaspoons chili-garlic sauce (see hints)
  • ¼ teaspoon sesame oil (optional see hints)
  • 3 tablespoons vegetable broth
  • 1 bunch green onions, chopped
  • 1 tablespoon minced fresh garlic
  • 1 tablespoon minced fresh ginger
  • 1½ cups mung bean sprouts
  • 1½ cups shredded carrots
  • 7 ounces baked seasoned tofu, thinly sliced
  • Chopped cilantro
  • Chopped peanuts (optional)

Process:

  • Prepare noodles according to package directions. Drain and set aside.
  • Meanwhile, combine the agave nectar, peanut butter, soy sauce, rice vinegar, chili-garlic sauce and the sesame oil in a mixing bowl and whisk until smooth. Set aside.
  • Place the broth in a non-stick frying pan with the onions, garlic, and ginger.
  • Cook, stirring frequently for 2 to 3 minutes.
  • Add the sauce, mix well and heat through.
  • Pour over the noodles and toss well to mix. Add the bean sprouts, carrots, and tofu and toss again to mix.
  • Serve warm or at room temperature.
  • Add chopped cilantro and/or chopped peanuts, if desired.

Ventana Lentil Stew
You can ladle this revitalizing lentil stew over baked potatoes or Lundberg Short-Grain Brown Rice.

Servings: 6 to 8
Preparation Time: 10 minutes.
Cooking Time: 1 hour 15 minutes.

Ingredients:

  • 1 onion, chopped
  • 2 cloves garlic, crushed or minced
  • 1-2 jalapeño peppers, seeded and chopped (wear plastic gloves when handling)
  • 2 cups green lentils
  • 2 cups chopped fingerling potatoes, cut into bite-sized pieces
  • ¼ to ½ teaspoon chipotle chili powder
  • 2 cups baby spinach leaves or chopped spinach
  • Hot sauce, for serving

Process:

  • Put the onion, garlic, and jalapeños in a large saucepan along with ½ cup of water.
  • Cook, stirring occasionally, until the onion softens, about 5 minutes.
  • Stir in the lentils, potatoes, ¼ teaspoon chipotle powder, and 5½ cups more water.
  • Cover and bring the soup to a boil, then reduce the heat and simmer until the lentils are soft, about 1 hour.
  • Stir in the spinach and cook 5 minutes.
  • Add additional chili powder to taste.

Serve hot in bowls, with hot sauce on the side.

Smoky Black Bean and Sweet Potato Chili
Inspired by a recipe in Simple Vegetarian Pleasures by Jeanne Lemlin. Sweet potatoes, or yams, provide contrast to the black beans. You can also substitute winter squash, if you prefer. The smokiness of the chipotle pepper adds a special dimension and flavor. If corn is in season, you can add it at the end of cooking.

Servings: 6 to 8
Preparation Time: 20 minutes
Cooking Time: 8 minutes at high pressure; natural pressure release; 5 minutes stovetop cooking

Ingredients:

  • 2 large onions, finely diced
  • 6 garlic cloves, minced
  • 2 red bell peppers, chopped
  • 2 tablespoons chile powder
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • ½ teaspoon chipotle chile powder or 1 chipotle chili, chopped, seeds removed
  • 2 medium sweet potatoes or yams, peeled and cut into ½-inch dice
  • 2 cups black beans, pre-soaked
  • 1½ cups water or broth
  • 3 cups finely chopped tomatoes, fresh or canned, which is 2 15-ounce cans
  • ¼ cup tomato paste
  • ½ teaspoon salt (optional)
  • Chopped cilantro for garnish

Process:

  • Heat the cooker over medium heat.
  • Add the onions and cook for 3 minutes, stirring occasionally so that they don’t stick.
  • Add the garlic, red peppers and spices and cook another 2 minutes.
  • Add the yams, black beans and water. Lock the lid in place and bring to high pressure over high heat.
  • Reduce the heat to low to maintain high pressure.
  • After 8 minutes, remove from the heat and let the pressure come down naturally, which takes about 10 minutes.
  • When the pressure is down, remove the lid tilting it away from you.
  • Add the tomatoes and tomato paste and salt.
  • Cook over medium heat, without the lid, for about 5 minutes, until the tomatoes have broken down into a sauce.
  • Remove the whole chipotle pepper if you used it.
  • Taste and adjust seasonings.
  • Serve over Lundberg Short-Grain Brown Rice, Quinoa or other grain, garnished with cilantro.

Asian Marinated Tofu
Be sure to use extra firm tofu in this recipe or the tofu will tend to fall apart.

Servings: Variable
Preparation Time: 5 minutes
Resting Time: 30 minutes
Cooking Time: 10 minutes

Ingredients:

  • 20 ounces extra firm tofu
  • 2 tablespoons rice vinegar
  • 2 tablespoons light miso
  • 1 tablespoon soy sauce
  • 1 tablespoon tahini
  • 1 tablespoon agave nectar
  • 2 teaspoons mirin

Process:

  • Drain the tofu and cut into small cubes.
  • Place the remaining ingredients in a small bowl and whisk until smooth.
  • Pour over the tofu and toss to coat well.
  • Let rest for at least 30 minutes, mixing occasionally to make sure the tofu is well covered with the marinade.
  • Turn the tofu and the marinade into a large non-stick sauté pan.
  • Dry fry for about 10 minutes, turning occasionally with a spatula to make sure the cubes are well browned on all sides.

Layered Tex-Mex Lasagna
Servings: 6-8
Preparation Time: 40 minutes
Cooking Time: 45 minutes

Ingredients for sauce:

  • 2 .. 8-ounce Tetra-Pak tomato sauce
  • 3 cups water
  • 4 tablespoons cornstarch
  • 3 tablespoons chili powder
  • ½ teaspoon onion powder
  • ¼ teaspoon garlic powder

Process:

  • Place all ingredients for the sauce in a saucepan.
  • Mix well with a whisk until well combined.
  • Cook and stir over medium heat until thickened, about 5 minutes.
  • Taste and add more chili powder if desired. Set aside.

Ingredients for sauce:

  • 10-12 corn tortillas
  • 4 cups mashed pinto beans
  • 1 cup chopped green onion
  • 1½ cups frozen corn kernels, thawed
  • 1 2.25 ounce can sliced ripe olives, drained
  • 1-2 tablespoons chopped green chilies (optional)

To assemble casserole:

  • Preheat oven to 350°F.
  • Place the beans in a large bowl. Add the onions, corn, olives, and green chiles (if you wish).
  • Mix gently until well combined.
  • Place 1½ cups of the sauce in the bottom of a non-stick oblong baking dish.
  • Place 3-4 corn tortillas over the bottom of the baking dish.
  • Spread half of the bean mixture over the tortillas.
  • Place another 3-4 tortillas over the bean mixture and then spread the remaining bean mixture on top of those tortillas.
  • Cover with 3-4 more tortillas, and then pour the remaining sauce over the tortillas.
  • Cover w parchment paper, cover with aluminum foil, crimping the edges over the baking dish.
  • Bake for 45 minutes.
  • Remove from oven and let rest for about 15 minutes before cutting. Serve with salsa and tofu sour cream, if desired.

Accompaniments

Roasted Potatoes 
Servings: Variable
Preparation Time: 5 minutes
Cooking Time: 30-40 minutes

Ingredients:

  • Waxy red or yellow potatoes of your choice
  • Seasonings of your choice

Process:

  • Preheat oven to 375°F.
  • Scrub the potatoes and cut them into wedges or chunks, depending on their size.
  • Toss with seasonings of your choice (I like Braggs Liquid Aminos)
  • Place in a single layer on a nonstick baking sheet (or one lined with parchment paper/liner).
  • Bake for 30-40 minutes until potatoes are tender.

Hint:
Try these with nutritional yeast.

Potato Hash
Servings: 4
Preparation Time: 20 minutes
Cooking Time: 15 minutes

Ingredients:

  • 2 large potatoes, peeled and diced
  • 1 medium onion, diced
  • 1 green bell pepper diced
  • 1 red bell pepper, diced
  • 1 cup frozen corn kernels, thawed
  • 1 teaspoon poultry seasoning
  • ¼ cup chopped fresh parsley or cilantro
  • Freshly ground pepper to taste

Process:

  • Cook the potatoes in water to cover until just tender, about 5 minutes. Drain and set aside.
  • Place the onion and green and red bell pepper in a saucepan with a small amount of water.
  • Cook, stirring frequently, until just tender, about 4 minutes.
  • Add corn and cook 1 additional minute. Remove from heat.
  • Add the cooked potatoes, poultry seasoning, fresh parsley or cilantro, and pepper. Mix well.
  • Place the mixture in a large nonstick skillet.
  • Cook, stirring frequently, over medium heat until the potatoes brown slightly, about 10 minutes.
  • Serve with your favorite salsa or barbeque sauce.

Baked Beans
Servings: 6-8
Preparation Time: 15 minutes
Cooking Time: 2 hours for beans

Ingredients:

  • 2 cups dried cranberry beans
  • 6 cups water
  • 1 onion, chopped
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • ½ cup brown sugar
  • 1/3 cup prepared mustard
  • ¼ cup molasses

Process:

  • Place beans & water in large pot, bring to a boil, reduce heat, simmer for 2 hours until very tender.
  • Pour off any excess water and set aside.
  • Preheat oven to 350°F.
  • Place onions and bell peppers in a non-stick sauté pan with a small amount of water and cook and stir for about 5-10 minutes, until softened.
  • Combine the beans and vegetables in a covered casserole dish.
  • Place the remaining ingredients in a small bowl and mix well.
  • Pour over the beans and vegetables and stir well to mix. Cover and bake for 1 hour.

Mashed Pinto Beans 
Servings: About 6 cups
Preparation Time: 10 minutes, (plus overnight soaking)
Cooking Time: 3 to 4 hours (or all day in slow cooker)

Ingredients:

  • 2 cups pinto beans
  • 8 cups water
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ to 1 cup mild or spicy salsa

Process:

  • Place the beans in a large pot with the water.
  • Bring to a boil, cover, reduce the heat, and cook until tender, 3 to 4 hours. To reduce the cooking time, in water, soak the beans overnight. Then proceed as directed. Cook time reduced by 1 hour.
  • Drain, reserving the cooking liquid.
  • Mash the beans, using a hand masher, electric beater, or food processor.
  • Return to the pan.
  • Add the spices, a little of the reserved cooking liquid, and the salsa, stirring until the beans have a softened, smashed consistency. Heat through to blend the flavors.

Dairy Free Spinach/Artichoke Dip 

Ingredients:

  • 10 oz. frozen spinach, thawed and drained
  • 14 oz. can artichoke hearts, rinsed and drained
  • 1 roasted red bell pepper, peeled and chopped
  • 1/2 ripe avocado
  • 1 garlic clove, minced
  • 2 T basil
  • 2 T lemon juice
  • 1/2 t salt
  • 1/2 t onion powder
  • 2 T nutritional yeast
  • 1 t honey

Process:

  • Drain spinach and artichoke well.
  • Put all ingredients in food processor.
  • Once mixed well, remove from the processor and place in a sealable bowl.
  •  Refrigerate for 30–60 minutes before serving and enjoy.

Cauliflower Fried Rice 

Ingredients:

  • 1 head of cauliflower
  • 2 T. + 2 T. oil
  • 4 carrots, chopped
  • 1 onion, chopped
  • 1 cup spinach, washed
  • 2 T. garlic, chopped
  • 1 cup peas
  • Scrambled tofu (optional)
  • 6 T. soy sauce
  • 1/2 t. sesame oil
  • Salt/pepper to taste

Scrambled Tofu:

  • 1 package of tofu
  • 1/2 T. oil
  • 3/4 t. turmeric
  • 1/2 t. onion powder
  • 1/2 t. salt
  • 1/4 t. garlic powder
  • 1 cup peas
  • 1/4 t. pepper

Process:

  • Heat pan and oil over medium.
  • Mash the tofu (optional).
  • Add tofu and spices to pan.
  • Cook 5–10 minutes until brown.
  • Remove and set aside.
  • Grate cauliflower or pulse in a food processor until rice-like.
  • Heat skillet over medium heat.
  • Add 2 Tablespoons of oil. Add onions, garlic, and carrots.
  • Cook 2–3 minutes.
  • Add peas.
  • Cook one minute.
  • Remove and set aside.
  • Add two Tablespoons of oil to the pan.
  • When the pan is hot, add cauliflower.
  • Cook 5–7 minutes, stirring every couple minutes.
  • Add vegetables, tofu (if using), sesame oil, soy sauce, salt and pepper, and stir.

Sauces/Garnishes

Tahini Sauce 
This is a higher-fat sauce because of the tahini, so use it sparingly. Stir in a squirt of hot sauce if desired.

Servings: Makes 2 cups
Preparation Time: 5 minutes

Ingredients:

  • ¾ cup raw or toasted tahini (sesame paste)
  • ¼ cup fresh lemon juice
  • 2 cloves garlic, crushed or minced

Process:

  • Combine the tahini, lemon juice, garlic, and 1 cup of water in a food processor or blender and process or blend until smooth.
  • Use immediately, or transfer to an airtight container and refrigerate for up to 3 days.

Thai Peanut Sauce 
This is a higher-fat choice because of the peanut butter. However, you can use almond milk with coconut extract in place of the usual coconut milk to lower the fat content. (Most Thai peanut sauces use coconut milk in the preparation.)

Servings: Makes ¾ cup
Preparation Time: 5 minutes
Cooking Time: 5 minutes

Ingredients:

  • ½ cup almond milk
  • ¼ cup natural peanut butter
  • 1 tablespoon soy sauce
  • ½ tablespoon agave nectar
  • 1 teaspoon lime juice
  • 1 teaspoon chili garlic sauce
  • 1/8 teaspoon coconut extract
  • 1-2 tablespoons chopped fresh cilantro (optional)

Process:

  • Place all ingredients in a blender or food processor and process until smooth. Pour into a sauce pan and heat through before serving.
  • Serve warm over grains and/or vegetables.

Szechwan Sauce 
Servings: Makes 1½ cups
Preparation Time: 10 minutes
Cooking Time: 5 minutes

Ingredients:

  • 1½ cups water
  • 5 to 6 green onions, chopped
  • 2 tablespoons soy sauce
  • 1½ tablespoons cornstarch
  • ¾ tablespoons minced fresh ginger
  • 1 clove garlic, crushed
  • 1/8 teaspoon crushed red pepper
  • Dash hot sauce (such as Sriracha)

Process:

  • Combine all ingredients in a saucepan and mix well.
  • Cook and stir over medium heat until mixture is thickened and clear, about 5 minutes.

Asian Ginger Sauce
Preparation Time: 5 minutes
Cooking Time: 5 minutes
Servings: Makes 1½ cups

Ingredients:

  • ¾ cup water
  • ½ cup low-sodium soy sauce
  • ¼ cup rice vinegar
  • 1 tablespoon mirin
  • 1 tablespoon agave nectar
  • 1 teaspoon crushed garlic
  • 1 teaspoon grated fresh ginger
  • ½ teaspoon crushed red pepper
  • 2 tablespoons cornstarch

Process:

  • Combine all ingredients in a saucepan and whisk until smooth.
  • Bring to a boil while stirring and cook and stir until thickened.
  • Serve warm over grains and vegetables.

Red Pepper Sauce
Servings: makes 1 cup
Preparation Time: 5 minutes
Cooking Time: 30 minutes

Ingredients:

  • 2 large red bell peppers, seeded and coarsely chopped
  • 1 small onion, coarsely chopped
  • 1 clove garlic, coarsely chopped
  • 1 tablespoon rice vinegar
  • ½ tablespoon prepared horseradish
  • 1 teaspoon chili garlic sauce

Process:

  • Place the peppers, onion and garlic in a food processor and process until quite smooth.
  • Transfer to a pan and add the remaining ingredients.
  • Cook, uncovered over low heat for at least 30 minutes to intensify flavors and reduce sauce slightly.
  • Season with a bit of sea salt, if desired, before serving.

Cilantro-Garlic Aioli
Servings: Makes 1½ cups
Preparation Time: 5 minutes

Ingredients:

  • 1½ cups tofu sour cream
  • 2 large cloves garlic, peeled and coarsely chopped
  • Juice of 1 lime
  • 1/3 cup cilantro leaves
  • Dash salt

Process:

  • Place all ingredients in a food processor and process until smooth.

Hint: Will keep in refrigerator for up about 2 weeks.

Snacks

Baked Kale Chips
Over the last few months, I have purchased an abundance of pre-made Kale Chips from Whole Foods; I just love them as a mid-afternoon snack. I decided to do the research and have started making my own kale chips. They are crunchy and delicious-a health-providing, guilt-free snack!!

Servings: variable
Preparation Time: 35 minutes

Ingredients:

  • Fresh Kale leaves
  • Seasonings as desired (see hints below)

Process:

  • Preheat oven to 225 degrees.
  • Wash the kale well and leave some of the water clinging to the leaves.
  • Strip the leaves from the thick stems and cut into uniform sized pieces. (Mine are usually about 2 x 2 inches.)
  • Place on a non-stick baking sheet or on top of parchment paper on a regular baking sheet and sprinkle with seasonings of your choice (do not oil the pan or spray kale with oil).
  • Bake for about 30 minutes until crispy.
  • Store in a tightly covered container to keep them crispy; they taste best the day that they are made.

Hints: I usually spray mine with a light coating of Bragg Liquid Aminos or balsamic vinegar before baking and add a light dusting of sea salt and some red pepper flakes. They are easy to re-crisp if you don’t eat them all right away; just put them back in the oven for a short time.

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