2 Week 3 Nutritarian Meal Planner Recipes Page 1 Banana French Toast Makes 10 slices 1 ¼ c. rolled oats 1 ripe banana ½ c. raw cashews ¼ c. dates ¼ c. pomegranate juice 2 c. water or soy milk 10 slices Ezekiel bread Optional: Sliced bananas, chopped walnuts 1. Blend first 6 ingredients in high-powered blender until satiny smooth. 2. Pour batter into flat-bottomed bowl. 3. Dip Ezekiel bread into batter and brown on both sides in a non-stick skillet over medium heat. 4. Serve with sliced bananas and chopped walnuts. Digest Friendly Smoothie Serves 1 ½ to ¾ c. unsweetened soy, hemp, coconut or almond milk ½ c. frozen raspberries 1 frozen banana, cut in pieces 1/3 c. fresh kale, chopped 1 t. fresh turmeric 1 T. ground flax or chia seeds 1. Add all ingredients to a high-powered blender and blend until smooth. 2. Enjoy with whole grain sprouted wheat toast or sprouted grain English muffin.
3 Week 3 Nutritarian Meal Planner Recipes Page 2 Green Smoothie Serves 1 ½ to ¾ c. coconut milk 1 frozen banana, cut into pieces ½ c. frozen fruit ½ c. fresh spinach 1 T. ground seeds, your choice 1. Add all ingredients to high-powered blender and blend until smooth. 2. Enjoy with sprouted whole grain English muffin. Immune Boosting Smoothie Serves 1 ½ to ¾ c. unsweetened soy, hemp, coconut or almond milk 1 frozen banana, cut into pieces ½ c. frozen fruit ¼ c. fresh broccoli, chopped 1 T. ground flax or chia seeds 1 t. fresh ginger 1. Add all ingredients to high-powered blender and blend until smooth. 2. Enjoy with sprouted whole grain English muffin.
4 Week 3 Nutritarian Meal Planner Recipes Page 3 Millet Pancakes Makes 12 pancakes ¼ c. raw millet ¼ c. rolled oats 1 date ½ t. vanilla 4 Brazil nuts or cashews Fresh or frozen fruit of your choice Water 1. In mixing bowl blend first 5 ingredients with ¾ c. hot water. This should look like a heavy cream. 2. All 1 ¼ to 2 c. additional water and blend thoroughly until you have a liquid batter. 3. Pour ¼ c. of batter on a hot griddle and brown on both sides. 4. Serve with chopped fresh or frozen fruit. Overnight Oats Serves 1 ¼ c. quick dry oats 2/3 c. unsweetened soy, hemp or almond milk ½ c. apple sauce 2 t. chia seeds 1 banana, cubed ½ c. blueberries 1. Mix all ingredients together. 2. Refrigerate overnight to soak for morning.
5 Week 3 Nutritarian Meal Planner Recipes Page 4 Steel Cut Oats Serves 4 1 c. steel cut oats 3 c. water 3 dried apricots, chopped 2 dates, chopped ¼ c. raisins 1. Put water in saucepan and bring to a boil. 2. Stir in oats; reduce heat and simmer 20 minutes or longer, depending on how chewy you like your cereal. 3. Stir in chopped fruit for the last 3 minutes.
6 Week 3 Nutritarian Meal Planner Recipes Page 5 Carrot Nut Coleslaw Serves 8 1 carrot, grated 1 small red onion, finely sliced half moons 2 celery stalks, sliced 1 small white cabbage or Napa cabbage, shredded 2 T. fresh parsley, chopped 1. In large bowl, combine first 5 ingredients. 2. Toss with poppy seeds, Bragg liquid aminos, lemon juice and cashews. 1 T. poppy seeds 1 T. low-sodium Bragg liquid aminos 2 T. lemon juice ¾ c. cashews, toasted and cooled Creamy Tofu Cottage Cheese Serves 4 2/3 c. raw cashews 1/8 t. garlic powder 1 t. salt 1 T. nutritional yeast, unfortified ½ t. onion powder 1 lb. firm tofu Parsley 2 tomatoes Lettuce greens 1. Crumble or shred tofu. 2. Blend all other ingredients with ½ c. hot water and stir in with the crumbled tofu. 3. Add chopped tomatoes, parsley, onion, etc., if desired. 4. Stuff in tomato cut into eighths and serve over bed of lettuce.
7 Week 3 Nutritarian Meal Planner Recipes Page 6 Jicama Salad with Tofu Mayonnaise Serves 4 1 small Jicama, cut into thin sticks 1 cucumber, cut into thin sticks ½ c. carrots, shredded ½ c. celery, thinly sliced 1-15 oz. can low-sodium navy beans, rinsed and drained Cherry tomatoes Salad greens 1-12 oz. brick silken tofu 2 cloves garlic ¼ t. no-salt seasoning ¼ to 1/3 c. lemon juice 1 T. nutritional yeast, unfortified 1 to 3 T. water 1 c. chopped onion 1. Toss first 5 ingredients together in mixing bowl. 2. Blend last 7 ingredients together in highpowered blender until very smooth. Use more or less water depending on firmness of tofu or thickness of mayonnaise you prefer. (Can refrigerate up to one week.) 3. Pour tofu mayonnaise over vegetables. 4. Garnish with cherry tomatoes and serve over bed of salad greens. Kale, Corn and Pepper Salad with Cilantro Dressing Yields 5 ½ cups 3 c. raw kale, chopped 1 c. frozen corn, thawed, rinsed and drained ½ c. red bell pepper, diced ½ c. cucumber, chopped ½ c. green onion, sliced ½ c. celery or Jicama, chopped ½ c. carrots, chopped or shredded 1-15 oz. can black beans, rinsed and drained 1. In large bowl, combine first 8 ingredients. 2. Blend last 5 ingredients together in high-powered blender until smooth (30-45 seconds). 3. Pour dressing over kale salad and toss to combine. 4. Serve at room temperature or chill. 1/3 c. water ¼ c. fresh cilantro, chopped 1/3 c. lemon juice 1 T. ground flax seed (best if golden) 1 t. no-salt seasoning
8 Week 3 Nutritarian Meal Planner Recipes Page 7 Lettuce Carrot Salad with Tofu Dressing Serves 4 1 head Romaine, washed and torn into bite-size pieces 1 c. carrots, shredded 1 c. purple cabbage, thinly sliced 1 large tomato, chopped 1-15 oz. can pinto beans, rinsed and drained 1 c. silken tofu 1 t. garlic powder 1 T. onion, chopped 4 T. lemon juice 1 T. pineapple juice 1 T. basil 1 t. dill weed 1 t. no-salt seasoning 1. Toss first 5 ingredients together in large mixing bowl. 2. Prepare tofu dressing by blending tofu, garlic powder, onion, 2 T. lemon juice and pineapple juice with 1 ¼ c. water until creamy. 3. Add 2 more tablespoons lemon juice and up to ½ c. water to get desired consistency. 4. Blend until smooth. 5. Stir in basil, dill weed, and chicken style seasoning. 6. Chill. Note: Makes about 2 cups; serve within a week for premium freshness. Red Tip Lettuce Salad with Cilantro Dressing Serves 3 1 head red tip lettuce or 4 c. mixed greens ½ c. purple cabbage, shredded ¼ c. green onions, chopped 12 cherry tomatoes, sliced in half ¼ c. carrots, shredded ¼ c. mushrooms, sautéed and cooled 3 oz. alfalfa sprouts 1/3 c. water ¼ c. fresh cilantro, chopped 1/3 c. lemon juice 1 T. ground flax seed, best if golden ½ t. no-salt seasoning 1. Tear lettuce into bite-sized pieces. 2. Slice cherry tomatoes in half and pull apart sprouts. 3. Toss all ingredients together in large bowl and top with cilantro dressing. 4. Prepare dressing by blending water, cilantro, lemon juice, flax seed, salt, and no-salt seasoning together for seconds until smooth.
9 Week 3 Nutritarian Meal Planner Recipes Page 8 Nine-Layer Bean Salad Serves 6 2 c. low-sodium pinto or black beans or mixture of both 1 c. corn, frozen or freshly off the cob ¾ c. salsa ½ c. cheese (your favorite nut cheeseoptional) ½ c. tofu mayo 1 avocado, mashed 1 c. tomatoes, chopped ½ c. sliced black olives ¼ c. green onions, chopped Mixed greens 1. In a 9x9 pan, layer the beans, corn, salsa, cheese, mayo, avocado, tomatoes, olives and green onions in that order. 2. Once everything is layered, cut into sections and serve over mixed greens. *Note: An easy way to distribute nut cheese, tofu mayo, guacamole, or this type of substance is to put in a baggie, snip a small corner off the bag and squeeze out the substance. If using a spoon to spread, be sure to smooth out any clumps.
10 Week 3 Nutritarian Meal Planner Recipes Page 9 Bean Burgers 4 c. oats (half thick oats and half quick oats) ½ c. sunflower seeds, optional 1 c. walnuts, optional 4 c. water 4 c. canned low-sodium refried beans ½ c. Bragg liquid aminos ¾ c. carrots, shredded ¾ c. salsa ¼ c. Nutritional yeast flakes, unfortified 1 T. basil ½ T. sage 1 T. onion powder ½ t. red chili pepper flakes or cayenne pepper Makes 18 large patties 1. Place water, beans, Bragg liquid aminos, carrots, salsa and seasonings in a stock pot and bring to a boil. 2. Stir in oats, seeds and nuts; return to a simmer for one minute then set aside to cool. 3. When cooled, place a large scoop on a sprayed baking pan and pat down into a large burger. Repeat until all the mixture is panned. 4. Bake at 350 F for 30 minutes on the first side; flip and bake for an additional 15 minutes. (If you like them very moist, bake for 15 minutes per side.) 5. Freeze what you don t eat after they are baked. Then can be reheated on a BBQ grill. Cajun Style Polenta with Mushrooms Serves 6 1 ¼ c. water ½ t. no-salt seasoning ½ t. granulated onion ¼ t. paprika 1/8 t. cayenne 1/8 t. oregano 1 c. cornmeal 3/4 c. cold water ¼ c. water ½ small onion, half moons 1 large garlic clove, minced 1 lb. button mushrooms, sliced ¼ c. red pepper, diced 1 t. dried basil 1 T. fresh parsley, for garnish 1. In heavy saucepan bring 1 ¼ c. water to boil. Add no-salt seasoning, granulated onion, paprika, cayenne and oregano to the water. 2. Mix the cornmeal and the ¾ c. cold water together in a small bowl; add slowly to the boiling water. 3. Bring mixture to full boil then reduce heat to low; cover and cook for 15 to 20 minutes stirring often. 4. Once the cornmeal (polenta) mixture is fully cooked, spoon onto greased cookie sheet in 2 circles about ½ thick. Cool. 5. Bake at 400 F until polenta is lightly browned, about 15 minutes. 6. Heat ¼ c. water in large skillet. Add onion, garlic, mushrooms, pepper, and basil and cook until mushrooms and onions are tender. 7. Plate polenta patty and top with spoonful of mushroom mixture. 8. Garnish with fresh parsley.
11 Week 3 Nutritarian Meal Planner Recipes Page 10 Multi-Bean Soup Serves 8 2 c. assorted dry beans 16 c. water (Or you can use an assortment of lowsodium canned beans, rinsed and drained) 1 small onion, chopped ½ c. celery, chopped 1 green pepper, chopped ½ c. carrots, diced 1 c. canned diced tomatoes 1 T. no-salt seasoning 1. Place 2 cups of dry beans in pressure cooker with 16 cups of water. Allow to cook for 1 hour. When pressure goes down, remove the lid. 2. Sauté onions, celery, pepper, and carrots in 1 T. water just until crispy. 3. Add to beans along with tomatoes and no-salt seasoning. 4. Bring mixture to a boil and simmer 10 minutes to meld flavors. Pasta with White Beans Serves 4 2 T. water 1 t. minced garlic ½ c. to 1 c. mushrooms 1-15 oz. can low-sodium garbanzo beans, rinsed and drained 4 c. fresh tomatoes, diced ½ c. fresh basil, torn No-salt seasoning ½ lb. bean pasta 1. Sauté garlic and mushrooms in water. 2. Add beans, tomatoes, basil and no-salt seasoning. 3. Cook pasta according to directions on package. 4. Drain pasta and reserve 1/3 c. of the cooking water. 5. Toss veggie mixture and pasta together with reserved pasta cooking water. 6. Enjoy!
12 Week 3 Nutritarian Meal Planner Recipes Page 11 Quinoa Risotto Serves 6 2 c. quinoa 3 ½ c. water 2 T. no-salt seasoning 2 c. carrots, julienned 1 clove garlic, crushed 1 red onion, cut into half moons 1 red pepper, cut into strips ¼ lb. spinach 1. Mix water and no-salt seasoning together and bring to a boil. 2. Add quinoa and simmer about 20 minutes. 3. Sauté all vegetables in a small amount of water along with spinach until al dente. 4. Toss with quinoa. Quinoa Salad Serves 6 1 ½ c. quinoa 3 c. water 3 green onions, chopped 1 large red pepper, diced 1 large avocado, diced 1 c. black beans, cooked ¼ c. fresh parsley, chopped ¼ c. cilantro, chopped 1 T. Spike or other no-salt seasoning ½ t. cumin ¼ c. lemon or lime juice 1 T. lemon or lime zest 1. In saucepan, cover rinsed quinoa with water. Bring to a boil and cook for 20 minutes. 2. After quinoa is cooked, let cool and prepare raw vegetables. 3. Toss all vegetables together with quinoa and mix well. 4. May be served warm or cold. Note: For a completely raw salad, you may sprout the quinoa for hours.
13 Week 3 Nutritarian Meal Planner Recipes Page 12 Tamale Pie Serves 6 1 c. onion, chopped 1-15 oz. can low-sodium black beans, rinsed and drained 1 green pepper or green chilies, chopped 1 c. frozen corn 2 c. tomatoes, chopped 1 c. spinach leaves 1 t. cumin ½ t. oregano 1/8 t. cayenne ½ t. garlic powder ½ c. fresh cilantro ¼ t. no-salt seasoning 1 to 1 ½ c. nut or soy milk (unsweetened) or water 1 c. cornmeal 1. Sauté onion and green pepper in small amount of water. 2. Add remaining ingredients except milk or water and cornmeal. 3. In medium bowl, mix together cold milk or water and cornmeal. Add to vegetable mixture. 4. Cook over medium heat until mixture is thickened, stirring constantly. 5. Pour into sprayed 8x8 baking dish. 6. Bake at 350 F for 1 hour. 7. Best reheated and served the next day. Note: For a different flair, bake in cast iron skillet instead of baking dish, or pour into cupcake tin to make individual servings!
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