Plant-Powered. Yuri Elkaim, BPHE, RHN. Vegan Recipes

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1 Plant-Powered Yuri Elkaim, BPHE, RHN Vegan Recipes

2 Welcome, Healthy Food Lovers I m delighted to present a compilation of my favorite vegan recipes. 12-days worth of delicious, plant-based, alkalizing eats guaranteed to keep your tastebuds as happy as your body will be. My wife Amy and I are huge foodies. It s one of the reasons we chose to set our roots down near the city of Toronto. The food scene here is amazing! Absolutely mouthwatering restaurants around every corner. Innovative, delicious menus that inspired by cuisines from around the world, cooked by some of the finest chef s in the world. We love it here. And so often, when we tell people one of the things we love about where we live is the food we get that follow-up question well then, how do you stay so slim? The answer is: we stay fit because good food is delicious and it deserves to be enjoyed. Our society has spent so many years throughout the 1970 s, 1980 s, and 1990 s stuck with the belief that healthy food is akin to rabbit food chalky wheatgrass shots and giant bowls of carrots and kale. It s time to nix those outdated beliefs. Though basic bowls of kale can do a body good, Amy and I have dedicated ourselves to finding dozens of different ways to eat life-giving foods without feeling deprived. This recipe compendium is a reflection of our belief that health, plant-based foods are among the finest on earth. They can be simple, incredibly delicious, and quick. And they can be so good, they d fit right into this incredible food scene we have here in Toronto. Vegan food for foodies? You d better believe it. Between these pages you ll find two weeks worth of dinners guaranteed to become favorites. To Amazing Food, < 2 >

3 The Recipes 01 PLANTAIN PIZZA MAGHERITA 4 02 FIRE ROASTED PEPPER SOUP 5 03 SWEET POTATO & BLACK BEAN LETTUCE WRAPS 6 04 VEGGIE QUINOA BOWL 7 05 CURRY NOODLES 8 06 MEDITERRANEAN MUSHROOM-ZUCCHINI BOATS 9 07 SWEET POTATO CHILI QUICK QUINOA SALAD HUMMUS COLLARD WRAPS GARLIC AND SPINACH SOUP MUSHROOM PIZZA STUFFED SPAGHETTI SQUASH 15 < 3 >

4 01 Plantain Pizza Magherita This may be the healthiest gourmet pizza ever. You won t even miss the cheese! Flavorless plantains are used to create a surprisingly delicious pizza crust. Topped with fresh basil, tomatoes, and olive oil, the fresh flavors of this dinner need only one thing a side of toasted pine nuts which complement this recipe beautifully, if you feel like adding them on top. SERVES 2 1 tablespoon ground flax or chia ½ cup water 1 green plantain ¼ cup almond flour 1 teaspoon baking powder ½ teaspoon sea salt 4 tablespoons olive oil 2 cups baby tomatoes, halved 1 garlic clove, finely chopped 3 tablespoons apple cider vinegar ¼ cup fresh basil Salt and pepper to taste 1. Preheat oven to 400 degrees. 2. Mix together the flax (or chia) and water, allow to sit for 10 minutes to thicken. In a hi-speed blender, puree plantain, almond flour, flax mixture, baking powder, sea salt, and 1 tablespoon of vinegar together until smooth and creamy. Pour this mixture onto a parchment-lined baking sheet. Spread out with a spatula until the mixture is an even ½ thick. 3. Bake for minutes, or just until the crust turns a light golden brown. Remove and cool slightly. 4. In a large bowl, toss together the remaining olive oil, tomatoes, garlic, apple cider vinegar, and basil. Salt and pepper to taste. Serve tomato mixture on top of warm pizza slices. Enjoy! Based on 2 Servings: CALORIES: 502 TOTAL FAT: 31G FIBRE: 5G SUGARS: 18G PROTEIN: 8G < 4 >

5 02 Fire Roasted Pepper Soup You can find roasted garlic in the olive bars at most grocery stores. They re a simple way to add delicious garlic flavor without overpowering every bite in blender soups like this meal. If you have a Vitamix, you ll be able to heat the soup right in your blender. If not, simply blend and pour into a stovetop pot, heating until steaming. Enjoy! 1 tablespoon coconut oil 1 clove roasted garlic 1 (15 ounce) can coconut milk 4 roasted red peppers 8 12 oil-marinated sundried tomatoes 1 teaspoon flavored oil (sundried tomato, chili, lemon, or rosemary) ¼ cup toasted pepitas or pine nuts 2 tablespoons fresh basil or parsley, chopped ¼ cup crumbled feta (optional) 1. Place coconut oil, garlic, coconut milk, peppers, and sundried tomatoes in a blender. Blend until smooth. If using a Vitamix, blend until hot. Otherwise, pour the soup into a pot and cook over medium heat until steaming. Garnish with pepitas, fresh basil, and a drizzle of olive oil. Non-vegan eaters may also enjoy a crumble of feta on top. Based on 2 servings: CALORIES: 685 TOTAL FAT: 61G FIBRE: 8G SUGARS: 17G PROTEIN: 12G < 5 >

6 03 Sweet Potato & Black Bean Lettuce Wraps SERVES 2 ¼ cup coconut milk ¼ cup raw cashews, soaked in water overnight 1 clove roasted garlic ¼ teaspoon chili powder 1 tablespoon coconut oil 1 clove garlic, finely chopped ¼ cup sweet onions, finely chopped 1 sweet potato, peeled and diced ½ cup water or vegetable broth 1 cup black beans, drained 1 lime 6 romaine leaves 1 avocado, diced 1 tomato, diced ¼ cup fresh cilantro Salt and pepper to taste 1. Place coconut milk, drained cashews, roasted garlic, and chili powder in a blender. Blend until creamy. Flavor with just a pinch of salt. Refrigerate until ready to serve. 2. In a large skillet, melt coconut oil. Add garlic, onions, and sweet potato sauteeing until about 3 5 minutes. Add broth to skillet, cover and let cook until sweet potato is tender about 8 10 minutes. Remove lid, add black beans to the skillet. Drizzle with lime juice. Salt and pepper to taste. 3. Serve black bean and sweet potato mixture inside romaine lettuce wraps, topped with avocado, tomato, cilantro, and garlic cashew cream. Based on 2 Servings: CALORIES: 1162 TOTAL FAT: 63G FIBRE: 64G SUGARS: 30G PROTEIN: 44G < 6 >

7 04 Veggie Quinoa Bowl MAKES 2 3 SERVINGS 1 cup quinoa 1 sweet potato, peeled and sliced 1 zucchini, sliced 1 eggplant, sliced ½ teaspoon kelp seasoning (or sea salt) 3 to 4 tablespoons olive oil 1 tsp fresh ground black pepper ½ head Swiss chard, kale (stemmed), or spinach 1 avocado, peeled and sliced 1. Preheat the oven to 350 F. 2. In a medium saucepan, add the quinoa to 2 cups of water and bring it to a boil. Reduce the heat and let it simmer until the quinoa absorbs all of the water and is puffy and soft. Place the slices of sweet potato, zucchini, and eggplant into a glass oven tray and sprinkle them with olive oil, salt, and pepper. Place them in the oven for 20 to 30 minutes. Wash the Swiss chard, kale, or spinach. Place in a steamer for 15 to 20 minutes. Place the quinoa in a bowl and top it with the greens, roasted veggies, and sliced avocado. Based on 2 Servings: CALORIES: 867 TOTAL FAT: 4 9 G SAT FAT: 7 G TOTAL CARB: 9 6 G FIBER: 2 5 G SUGARS: 1 2 G PROTEIN: 19G < 7 >

8 05 Curry Noodles 1 large zucchini 1 orange, peeled 1 cup red cherry tomatoes 1 tablespoon tahini dressing 1 teaspoon tumeric ¾ Tbsp curry powder A pinch of Braggs, Coconut Aminos, or Tamari 2 Tbsp fresh basil 1. Spiralize zucchini into noodles with a spiralizer. 2. Blend orange, tomatoes, tahnini, turmeric, curry and a dash of Braggs together until smooth and creamy. Add basil and blend until the basil is well chopped. Serve sauce over spiralized noodles and enjoy! Based on 2 Servings: CALORIES: 252 TOTAL FAT: 1 0 G FIBER: 12G 47% SUGARS: 24G PROTEIN: 10G 19% < 8 >

9 06 Mediterranean Mushroom-Zucchini Boats SERVES 6 : 3 small zucchinis, halved 1 small tomato, finely diced ¼ cup red bell pepper, finely diced 1 ½ cups baby bella mushrooms, chopped 2 tablespoons onions, finely chopped ¼ cup black olives, finely chopped ⅓ cup almond milk cheese, crumbled (optional) 3 tablespoons olive oil 2 tablespoons parsley, finely chopped : 1. Use a small spoon to scoop the pit and seeds out of the center of each zucchini half. Set aside. 2. In a large bowl stir together the tomato, bell pepper, mushrooms, onions, olives, and cheese. Spoon into the center of each zucchini. Drizzle with olive oil. 3. Bake in an oven preheated to 400 degrees for 20 minutes OR grill on a grill heated to medium-low heat until the zucchini is crisp-tender. Based on 6 Servings: CALORIES: 104 TOTAL FAT: 8 G SAT FAT: 1 G TOTAL CARB: 6 G FIBER: 2 G SUGARS: 4 G PROTEIN: 3G < 9 >

10 07 Sweet Potato Chili ¼ cup raw cashews ¼ cup coconut milk 2 ½ teaspoons chili powder 1 clove garlic, finely chopped 1 tablespoon coconut oil ½ cup sweet onions, diced 1 can black beans, drained 1 (28 ounce) can organic fireroasted crushed tomatoes 1 large sweet potato, diced 1 teaspoon garlic powder 1 teaspoon cumin powder ½ avocado 2 tablespoons cilantro salt to taste jalapeno : 1. In a hi-speed blender, blend cashews, coconut milk, and ½ tsp. chili powder until creamy. Spoon into a bowl and set aside. 2. In a large pot, heat coconut oil over medium heat. Cook onions just until browned. Add black beans, tomatoes, diced sweet potato, garlic powder, cumin powder. Salt to taste. 3. Cover and bring to a boil. Turn to low and simmer until sweet potatoes are tender, about 12 minutes. 4. Serve topped with spicy cashew cream, avocados, and cilantro. CALORIES: 456 CALORIES FROM FAT: 259 DIETARY FIBER: 14G 57% SUGARS: 13G PROTEIN: 10G < 10 >

11 08 Quick Quinoa Salad MAKES 4 6 SERVINGS 2 cups quinoa ¼ cup flax oil 2 tablespoons olive oil 1 tablespoon apple cider vinegar ¼ teaspoon sea salt ¼ cup raisins ½ cup kalamata olives, halved ½ cucumber, chopped ½ red pepper, diced 1 pint mini tomatoes, halved (or 2 medium) ¼ red onion, diced 1. Place the quinoa and 6 cups of water in a pot and cook per Directions on the package. Once the quinoa is cooked, set it aside to cool. Combine the quinoa with the rest of the Ingredients and serve. Based on 4 Servings: CALORIES: 617 TOTAL FAT: 3 2 G SAT FAT: 3 G TOTAL CARB: 7 1 G FIBER: 9 G SUGARS: 5 G PROTEIN: 14G < 11 >

12 09 Hummus Collard Wraps 1 large collard green leaf 3 tablespoons hummus ¼ cups sprouts ½ carrot, grated ¼ red bell pepper, sliced into thin strips ¼ small cucumber, sliced into thin strips 2 tablespoons purple onions, finely diced 1. With a sharp knife, gently remove the lower, thick part of the collard green stem. Simply run your knife along the spine of the stem, slicing it flat until it s level with the collard leaf. Discard stem. 2. Spread hummus along the center of the collard leaf. Top with sprouts, carrot, bell pepper, cucumber, and onions. Fold two ends of the collard leaf toward the center of the leaf, then roll the leaf burrito-style so the two folded ends create a fully enclosed wrap. Wrap in plastic wrap and save for later, or slice in half and serve immediately. Enjoy! CALORIES: 118 CALORIES FROM FAT: 39 TOTAL CARB: 16G DIETARY FIBER: 5G SUGARS: 5G PROTEIN: 5G < 12 >

13 10 Garlic and Spinach Soup MAKES 4 SERVINGS 1 tablespoon coconut oil 1 bulb garlic, cloves cut in half 1 bulb garlic, cloves minced 2 bunches green onions, green parts only, minced 4 cups vegetable stock 1 bag spinach, roughly chopped ¼ cup minced parsley 3 tablespoons Bragg Liquid Aminos (optional) Fresh ground black pepper to taste 1. Put the coconut oil and halved garlic cloves in a medium to large soup pot. 2. Sauté the cloves until they brown slightly. Add the rest of the Ingredients and simmer for 15 to 20 minutes. Serve and enjoy Based on 4 Servings: CALORIES: 204 TOTAL FAT: 7 G SAT FAT: 4 G TOTAL CARB: 2 9 G FIBER: 4 G SUGARS: 4 G PROTEIN: 7G < 13 >

14 11 Mushroom Pizza All the goodness of pizza, without any of the bad, energy-sapping stuff! These pizzas are easy to prep ahead MAKES 2 SERVINGS ¼ cup sunflower seeds or pine nuts 1 large clove garlic 3 tablespoons grated carrots 1 teaspoon Italian seasoning (or 2 tablespoons fresh basil) 2 tablespoons nutritional yeast (or grated parmesan cheese) 3 tablespoons olive oil Pinch salt and pepper 2 portabello mushroom caps, stem removed 12 mini tomatoes, halved Fresh basil (optional) 1. Preheat oven to 350 degrees. In a small food processor or hi-speed blender, combine sunflower seeds, garlic, carrots, Italian seasoning, nutritional yeast, olive oil, salt and pepper. Pulse until very finely chopped, like pesto. Spread into the center of each mushroom cap. Top with tomatoes. Place on a baking sheet and bake for minutes, until the mushroom cap is tender and flat, and the topping is bubbling slightly around the edges. Remove, cool slightly, garnish with fresh chopped basil, if desired. Serve and enjoy! Based on 2 Servings: CALORIES: 501 TOTAL FAT: 3 5 G SAT FAT: 4 G TOTAL CARB: 4 1 G FIBER: 1 5 G SUGARS: 2 1 G PROTEIN: 17G < 14 >

15 12 Stuffed Spaghetti Squash Bright and colorful, this fun take on veggie spaghetti is fresh and delicious. Fancy enough to serve to guests, this meal is a great way to introduce others to your quest for natural energy and vibrant health. SERVES 4 1 small spaghetti squash 2 tablespoons coconut or olive oil 1 tablespoon chopped garlic 1 ½ cups sliced baby bella mushrooms ¼ cup pine nuts or chopped walnuts 2 cups kale, finely chopped 1 cup tomatoes, sliced ¼ cup fresh basil, chopped Salt and pepper to taste 1. In a microwave (or oven), cook spaghetti squash until tender (in microwave, about 20 minutes; in an oven preheated to 350 degrees, about 60 minutes). Cut in half, then slice each half into half so you have 4 pieces. Scrape the seeds from the center of the squash, discard. Scrape the squash into a large bowl, leaving the squash shells intact. 2. In a large skillet, melt coconut oil over medium-high heat. Add garlic and mushrooms, sautee for 2 3 minutes, until the edges have browned. Add pine nuts and kale. Cook until kale is wilted. Remove from heat, toss in tomatoes and basil. Salt and pepper to taste. Scoop mixture back into squash shells. Serve and enjoy! Based on 4 Servings: CALORIES: 219 TOTAL FAT: 1 1 G SAT FAT: 8 G TOTAL CARB: 3 0 G FIBER: 2 G SUGARS: 2 4 G PROTEIN: 2G < 15 >

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