SMOOCHES. So glad you ve joined us!

Transcription

1

2 SMOOCHES. So glad you ve joined us! As a thank you for being part of this community, I m giving you my seven most popular plant-based recipes. This is my version of flowers on a first date. The recipes in this ebook are the ones that I get s, Facebook comments, and Instagram love about on a weekly basis. They are tried and true and they will not disappoint. Before I let you loose, I want to talk quickly about what these recipes don t have in them. Because they are plant-based, they don t have meat, dairy, eggs, oil or any processed ingredients. They are made from simple unprocessed plants. Easy as that. The reason for this is like the food itself; simple. Whole plant foods strengthen, heal and protect the body. The food you eat has the power to change your life. Never forget that. Over and out! support@cleanfooddirtygirl.com 2 of 25

3 LEMON TAHINI DRESSING This sauce is known as Tahini Crack in our private Facebook group. It s super easy to make and it goes well on literally anything. 1/2 cup tahini (130g) 3 tablespoons lemon juice (1 average sized lemon) 2 garlic cloves, chopped 6 dates, pitted and simmered in water for 10 minutes 3/4 teaspoon sea salt support@cleanfooddirtygirl.com 3 of 25

4 3/4 cup water Place all of the ingredients into your blender and blend until creamy and smooth, about one full minute (make sure you drain the water from the dates before you add them to the blender). 4 of 25

5 SLOPPY JOES This is meat eater tested and approved. Even Tempeh haters love it! 1 cup onion, diced (120g) 1/2 cup green bell pepper, diced (85g) 1 cup celery, chopped (120g) 1 package tempeh, diced (2 cups / 225g) 3 garlic cloves, minced support@cleanfooddirtygirl.com 5 of 25

6 2 tablespoons dried basil (8g) 4 large dates, pit taken out and simmered in water for several minutes 2 tablespoons soy sauce 3 tablespoons water 3 tablespoons apple cider vinegar Two 15 oz. cans tomato sauce 1/2 cup fresh parsley, chopped (12g) Salt and pepper to taste Heat a large pot and sauté the onions for 5 minutes, stirring frequently and adding a splash of water when they start to stick to the pan. Add the bell pepper, celery, tempeh, garlic, and dried basil, and cook for an additional 5 minutes, stirring intermittently and adding just a splash of water when the ingredients start to stick to the bottom of the pan. While the veggie / tempeh mixture is cooking, drain the dates from the water (be sure the pit is taken out) and place them in the blender along with the soy sauce, water and apple cider vinegar, and blend until totally smooth, about 1 minute. Pour the date mixture and the the tomato sauce in with the veggie / tempeh mixture and stir. support@cleanfooddirtygirl.com 6 of 25

7 Simmer on low, uncovered for minutes stirring frequently. The longer it cooks, the thicker it will become. You want the consistency to be nice and thick, not soupy. Add salt and pepper to taste. When you turn off the heat, add in the parsley and give it one more stir. To serve, spread some Lemon Tahini Dressing (AKA Tahini Crack) on a whole wheat or sprouted bun, add a generous amount of Sloppy Joe mixture and pile high with spinach and onions This freezes well, so if you have extra, pop it in the freezer for another time. support@cleanfooddirtygirl.com 7 of 25

8 CAESAR SALAD SALAD Romaine, chopped Red onion, thinly sliced Radish, cut into rounds Cucumber, diced Fresh mint, chopped 8 of 25

9 Fresh dill, chopped Fresh Parsley, chopped Avocado, diced Croutons (recipe below) Caesar dressing (recipe below) Black pepper DRESSING 1/2 cup raw cashews soaked in water for at least 10 minutes (70g) 2 small-ish garlic cloves, minced 1/2 teaspoon Dijon mustard (4g) 2 tablespoons nutritional yeast (12g) 1/2 teaspoon dulse flakes or powder 1 teaspoon apple cider vinegar 1 teaspoon vegan Worcestershire sauce 1/2 teaspoon sea salt 1/2 cup water support@cleanfooddirtygirl.com 9 of 25

10 Drain and rinse the cashews and place them in your blender along with the rest of the dressing ingredients (garlic cloves, mustard, nutritional yeast, dulse, apple cider vinegar, Worcestershire, sea salt and water) and blend until super creamy, about a minute. If you have a nut allergy or want a lower fat version use 1/2 cup tofu (100g) instead of cashews. CROUTONS Croutons without oil? Heck yes, totally doable and yum-tastic. Here s how. support@cleanfooddirtygirl.com 10 of 25

11 Take 5 or 6 pieces of sprouted grain bread and cut them into good hearty chunks, a little bigger than bite-sized. Heat a skillet over medium heat and place the bread chunks in the skillet. Cook for 5 minutes, flipping them occasionally so they get toasty on all sides. Add some dried and fresh herbs and spices and a little sea salt and continue cooking. You can add whatever herbs and spices you like, but a solid combo is onion and garlic powder, paprika, a little chili powder and some fresh dill. Cook for an additional 10 minutes, stirring frequently so nothing burns. When the croutons are toasted and crisp on the outside and slightly soft on the inside, that s when you know you hit perfection. Turn off the heat and allow them to cool. A good trick is to save the end pieces of your bread in the freezer and when you re ready to make croutons, bust them out and use those. Assemble the salad I have no idea how hungry you will be when you make this or how many people you will be feeding, so how much you add of each thing is entirely up to you. In a large bowl add the romaine, red onion, radish, cucumber, fresh herbs ( just a little of each), avocado and croutons. support@cleanfooddirtygirl.com 11 of 25

12 Add the dressing and then mix until everything is coated in the yummy dressing. Top with fresh black pepper and serve. 12 of 25

13 MAC & CHEESE The cheese sauce for this recipe can be used for a shit ton of other things apart from this bomb-diggity Mac and Cheese. It s super good on nachos, burritos, tacos, and just pouring over veggies. It freezes really well, so double the recipe and freeze a batch! 1 russet potato, peeled and cut into bite-sized pieces (1 1/2 cups/ 240g) 1 cup carrot, chopped (130g) support@cleanfooddirtygirl.com 13 of 25

14 1/4 of an onion, diced (1/2 cup/ 65g) 1 tablespoon peeled and diced turmeric (10g) (or 1 teaspoon turmeric powder) 3 garlic cloves, minced 2 cups water (475ml) plus another 1/2 cup (120ml), divided 1/2 cup raw cashews, soaked in water for at least 10 minutes (75g) 1/2 cup nutritional yeast (40g) 1 teaspoon salt (6g) Gluten free pasta (brown rice or quinoa pasta are my faves) Place the potato, carrot, onion, turmeric and garlic in a pan, cover with 2 cups of water and simmer for 20 minutes with the lid on. After 20 minutes, add the veggies (and the remaining liquid in the pan) to your blender. Drain the cashews and add them to the blender along with the nutritional yeast, sea salt and the additional 1/2 cup of water. Blend until the sauce is creamy and smooth, about 2 minutes. Cook however much pasta you want, according to the directions on the box and then strain and rinse with cold water to stop it from cooking. Return to the pan. support@cleanfooddirtygirl.com 14 of 25

15 Turn heat to very low, and pour as much cheese sauce over the pasta as you like. Add black pepper and salt to taste. 15 of 25

16 BROWN RICE CASSEROLE This is perfect if you have lots of leftover brown rice. You could also use any other grain that you happen to have. 4 cups cooked brown rice (555g) 2 cups raw broccoli, chopped (165g) 1 cup tomatoes, chopped (160g) 1/2 cup raw carrot, finely diced (70g) 1 cup unsweetened non-dairy milk support@cleanfooddirtygirl.com 16 of 25

17 1/4 cup nutritional yeast (18g) 2 tablespoons tahini 1 teaspoon smoked paprika 1 teaspoon onion granules 1 teaspoon sea salt Preheat oven to 350 F (175 C). In a large mixing bowl, add the cooked rice, broccoli, tomatoes and carrots and stir until everything is nice and mixed up. In a smaller separate bowl, add the non-dairy milk, tahini, paprika, onion granules and sea salt and whisk until everything is combined. Add the liquid mixture to the rice mixture and stir. Add a tiny amount of olive or coconut oil to a paper towel and grease an 8 8 inch baking pan, wiping off any excess oil. Add the rice mixture to the pan, cover with foil and bake for 25 minutes. After 25 minutes, take the foil off the baking dish, turn the heat up to 400 F (205 C) and bake for an additional 10 minutes. support@cleanfooddirtygirl.com 17 of 25

18 WALNUT LENTIL SOFT TACOS These are meat eater tested and approved and lentil hater tested and approved. Seriously make these. There are four components to these tacos. You can make the Walnut Lentil Taco Mix and the Cheesy Sauce in advance and it will save on time. 18 of 25

19 Sprouted corn tortillas Walnut Lentil Taco Mix Tomato, onion and kale mixture Cheesy Sauce For the Walnut Lentil Taco Mix: 2 1/2 cups cooked brown lentils (400g) 1 cup walnuts, toasted (100g) support@cleanfooddirtygirl.com 19 of 25

20 2 tablespoons tomato paste (40g) 3 garlic cloves, grated 1 teaspoon smoked paprika (4g) 1/2 teaspoon dried tarragon 3/4 teaspoon sea salt (6g) 1/4 cup water (60ml) For 2 1/2 cups of cooked lentils, you will need to cook 1 cup of dried lentils (195g). Here s the perfect method for cooking lentils so they aren t mushy or under done. Rinse and drain the dried lentils and place them in a small pot with 2 cups of water (475ml). Bring the lentils to a boil and then immediately turn the heat way down until they reach just a simmer. Leave them simmering without a lid for minutes, until all of the water is absorbed and the lentils are soft, but not falling apart. It might take longer depending on your elevation. Onto the Taco Mix: Add the cooked lentils, toasted walnuts, tomato paste, garlic, paprika, tarragon, sea salt and water to your food processor and pulse just until everything is combined. support@cleanfooddirtygirl.com 20 of 25

21 Don t process the mixture so much that it turns into a mushy paste. If there are some lentils still intact, that s totally fine. You want the mixture to have plenty of texture. You might have to stop the food processor and push the mixture down from time to time with a wooden spoon. For the Tomato, Onion and Kale mixture: Kale, thinly chopped A few small shakes of Braggs or coconut aminos Cherry tomatoes, quartered support@cleanfooddirtygirl.com 21 of 25

22 Red onion, minced Add the kale and the aminos to a bowl and massage with your hands until the kale shrinks in size. Add the tomatoes and onions and stir. For the Cheesy Sauce: This is totally optional. These tacos are still bomb without it, but if you re making them for meat and dairy eaters, add the cheesy sauce. If you re going for the sauce, use the sauce from the mac and cheese recipe on page 13. Assemble the tacos: Heat the tortillas, drizzle a little cheesy sauce on each one, add the taco mix and top with the tomato, onion, kale mixture. BAM! Delicious tacos ready to go! Gather your friends, tell them taco cat spelled backwards is taco cat, and dig in. support@cleanfooddirtygirl.com 22 of 25

23 CHICKPEA KALE SALAD This salad is super easy to whip up and it satisfies that Umami craving. Even if you re serving a meat dish, make this and serve it on the side. People will like it, trust me. Cooked garbanzo beans Chopped kale Sliced radish Grated carrot support@cleanfooddirtygirl.com 23 of 25

24 Thinly sliced red onion Sesame Orange Dressing (recipe below) Add the garbanzo beans, kale, radish, carrot and red onion to a mixing bowl. Drizzle with as much or as little dressing as you desire and mix until fully incorporated. Add black pepper and salt to taste. Sesame Orange Dressing 1/4 cup tahini (65g) 1 garlic clove, grated 2 teaspoons rice vinegar 1/2 cup fresh squeezed orange juice 1/4 teaspoon sea salt Place all of the ingredients into a blender and blend until creamy and smooth (you will have enough dressing for several big salads). support@cleanfooddirtygirl.com 24 of 25

25 All of my recipes are made with love. I hope that you and your friends and family enjoy them. Speaking of friends and fam. If you have any that are trying to eat better, will you do me a solid and send them this link? That s it sugar lips. I hope you have an awesome day! support@cleanfooddirtygirl.com 25 of 25