Brussels Sprouts with Umami Sauce

Transcription

1 Brussels Sprouts with Umami Sauce Brussels Sprouts: 1 ½ teaspoons expeller-pressed canola oil 1 ½ pounds Brussels sprouts, halved 2 garlic cloves, thinly sliced 1/3 cup Umami Sauce (see below) 2 teaspoons freshly squeezed lemon juice ½ teaspoon freshly grated lemon zest ¼ teaspoon salt ¼ teaspoon freshly ground black pepper Umami Sauce 1/4 cup apple cider vinegar 1 cup flaked nutritional yeast 3/8 cup tamari (low-sodium) 1 c olive oil 1/2 cup water 6 cloves garlic, mashed Umami sauce instructions: Add everything to food processor except oil. Then, with motor running, add oil in a thin stream. Umami sauce is great on salads, vegetables, etc. Use flaked yeast, such as Red Star brand, not powdered. Brussels sprouts instructions: Heat a wok or skillet over high heat. Add the oil. When hot, add the Brussels sprouts and garlic, and sauté for 1 minute. Add ¼ cup water, cover, and cook for 2 minutes, tossing to cook evenly. Remove the cover and stir in the Umami Sauce, lemon juice, zest, salt, and pepper. Continue to cook while occasionally tossing until the liquid is reduced to a thick sauce, about 7 minutes. Transfer to plate and serve hot.

2 Roasted Mediterranean Cauliflower, a True Foods Kitchen Copycat Recipe Prep time Total time 15 mins 40 mins Serves: 4 Ingredients 1 small head of cauliflower, cut into florets 2 tablespoons olive oil 1 3 cup tahini 2 cloves garlic, pressed and separated juice of half a lemon 1-2 tablespoon harissa, depending on spice preference 4 tablespoons vegetable broth, plus 2-3 tablespoons as needed 1 2 teaspoon salt 3 dates, diced 2 tablespoons mint, roughly chopped 2 tablespoons dill 1 4 cup toasted pistachios Instructions 1. Preheat oven to 450* and line a large baking sheet with parchment and set aside 2. In a medium sized bowl, toss together the cauliflower florets, 1 clove of garlic and the olive oil 3. Spread the cauliflower evenly onto the prepared baking sheet and roast for minutes 4. While the cauliflower roasts make the tahini-harissa dressing 5. In a small bowl, whisk together the remaining garlic, tahini, lemon juice, harissa, vegetable broth, and salt. If the dressing is a bit thick and does not easily drizzle off the whisk, add more vegetable broth 1 tablespoon at a time. 6. When the cauliflower is lightly browned and tender, remove it from the oven. Allow it to cool about 5 minutes then transfer to a medium size bowl. 7. Toss the cauliflower with half of the tahini-harissa dressing then lightly fold in the dates and pistachios. 8. Top with chopped mint and dill and serve immediately. 9. Remaining tahini-harissa dressing can be stored up for a week in the refrigerator. Recipe by her modern kitchen at Cook time 25 mins

3 Herb Hummus with Greek salad 1 (15 1/2 oz. can) garbanzo beans, drained 1 large garlic clove, chopped 1/2 small jalapeño, seeded and coarsely chopped 1 1/2 Tbsp. tahini 2 Tbsp. freshly squeezed lemon juice Juice of 1 lime 2 Tbsp. cilantro, coarsely chopped 1/2 tsp. ground cumin 1/4 tsp. salt 1/4 cup extra-virgin olive oil For serving: Cucumber slices, cut into moon shapes Red onion, sliced thin Cherry tomatoes, halved Kalamata olives Pita bread To prepare hummus, place the garbanzo beans, garlic, jalapeño, tahini, lemon and lime juice, cilantro, cumin and salt in a food processor and blend until a smooth paste. Add the olive oil slowly in a thin stream and blend until smooth and well-combined. Transfer to bowl. Store in refrigerator for up to 3 days. Makes 4 cups. To plate hummus, smear hummus so that it covers bottom of plate, leaving 1/2-inch rim clean. Top with cucumbers, onion, tomatoes and olives. Garnish with a drizzle of olive oil and a squeeze of lemon. Brush pita with oil and grill on each side for 10 seconds to create grill marks and heat. Cut pita into wedges and place on separate small plate. True Food Kitchen

4 Kale guacamole Ingredients: 4 oz. kale (blanched, dried and minced) 1 poblano pepper (roasted, peeled and seeded) ½ oz. cilantro leaves (finely chopped) 1 small bunch of green onions (roughly chopped) ½ grapefruit (peeled and segmented) 1 small orange (peeled and segmented) 3-4 avocados (pitted and sliced) Salt (to taste) Instructions: 1. Combine kale, poblano pepper, cilantro and scallions in a bowl you can chop these ingredients in a food processor, if available. 2. Add grapefruit, orange and avocado. 3. Season with salt, if desired.

5 Chia Seed Pudding adapted from Dallas News serves /2 to 3 large ripe bananas (divided use) 18 oz canned coconut milk, or coconut cream if you can find it (not cream of coconut, just unsweetened coconut cream) 1/2 cup lightly packed brown sugar 1 1/2 tsp vanilla bean paste or vanilla extract 1/2 tsp lemon juice 1 small pinch kosher salt 6 1/2 tbsp chia seeds 3 tbsp toasted coconut chips, for garnish Combine 2 large bananas with the coconut cream, sugar, vanilla, lemon juice, and salt in a blender. Purée until smooth, about 1 minute. Add the chia seeds; blend on low speed to combine. Place mixture in a sealed container to set; stir after 20 minutes. Chill for at least 4 hours before serving (may be prepared to this point up to 48 hours in advance). Top with banana slices and toasted coconut chips.

6 Black Bean Brownies No Flour Required! Total Time: 15m Yield: 9-12 brownies Ingredients 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well) (250g after draining) 2 tbsp cocoa powder (10g) 1/2 cup quick oats (40g) (See nutrition link below for substitutions) 1/4 tsp salt 1/3 cup pure maple syrup, honey, or agave (75g) pinch uncut stevia OR 2 tbsp sugar (or omit and increase maple syrup to 1/2 cup) 1/4 cup coconut or vegetable oil (40g) (See nutrition link for substitution notes) 2 tsp pure vanilla extract 1/2 tsp baking powder 1/2 cup to 2/3 cup chocolate chips ( g) (Not optional. Omit at your own risk.) optional: more chips, for presentation Instructions Black Bean Brownies Recipe: Preheat oven to 350 F. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture and even the taste will be much better in a food processor. Stir in the chips, then pour into a greased 8 8 pan. Optional: sprinkle extra chocolate chips over the top. Cook the black bean brownies minutes, then let cool at least 10 minutes before trying to cut. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up! Makes 9-12 brownies.

7 Texas Caviar Prep Time: 10 min A super healthy recipe that you will love! Ingredients 2 cups black beans 2 cups black eyed peas 1 cup diced red pepper 1 cup diced green pepper 1/2 cup diced red onion 2 green onions chopped 1 cup corn 1 1/4 cup cherry tomatoes (cut in quarters) 1 1/2 T lime juice 1 T olive oil 1 T apple cider vinegar sea salt to taste Instructions Serves: 5-6 cups 1. Put all the ingredients in a bowl and mix well. 2. The flavors get better as the salad sits in the fridge overnight. 3. This should last about a week in the fridge. Enjoy!

8 Cashew Cream Ingredients 1/4 cup light yellow miso paste (chick pea or soybean) 1/2 c raw cashews 2 tbsp nutritional yeast 1 c filtered hot water squeeze of lemon Directions Soak cashews in water overnight. Use food processor to pulse cashews until they are a mealy texture. Add miso paste, yeast, lemon juice and blend again until it balls up. Add hot water, blend again. Serve over cooked whole grain pasta for vegan mac and cheese or over roasted vegetables or anywhere you would use a creamy sauce.