1 Vegetarian Main Dish Recipes Easy Homemade Beans No soaking necessary 1 lb beans, dry, pebbles removed water 3 TBSP olive oil 2 garlic cloves, chopped 1 rib celery 1 sm onion 1. Rinse beans well in cold water. In a large saucepan, add the beans. Add enough cold water to cover the beans by one inch. Bring to a boil for 5 minutes, then lower heat to a simmer for 30 minutes. Drain water from beans by pouring them into a colander. (Discarding this initial cooking water will make the beans less gassy.) 2. In the same large saucepan, heat olive oil over medium heat. Add onion, garlic and celery. Stir until the vegetables begin to soften, 3 to 4 minutes. 4. Add beans back into the pan. Add enough water to cover the beans by 1 inch. Cover and cook, stirring occasionally until tender, 1-2 hours, depending on the freshness of the beans. Tips: 1. If the liquid level drops below the beans while cooking, add 1 cup hot water. 2. Don t add salt until the beans are soft and edible. Adding it too early can cause the skins to become tough. 3. Beans are best stored in their cooking liquid. Bean Burgers with Easy Guacamole Smoky and satisfying 1 cup quinoa, cooked 3 TBSP olive oil, divided red onion, chopped 1 clove garlic, minced 1½ 15-oz cans pinto beans with liquid 1 tsp smoked paprika ground cumin 3 TBSP fresh cilantro, chopped 2 TBSP almond meal, plus 1/3 cup for coating burgers salt pepper, to taste 12 lettuce leaves 6 tomato slices 1. In a medium skillet, heat 1 TBSP oil over medium heat. Add onion and garlic. Sauté about 3 minutes. 2. Add beans, paprika and ground cumin. Mash the mixture to a smooth paste. 3. Transfer the mixture to a bowl and leave to cool slightly. 4. When cool, add the quinoa, cilantro, 2 TBSP almond meal, salt and pepper. Combine well. 5. Form the bean mixture into 6 patties. Coat them evenly with the remaining 1/3 cup almond meal and transfer to a baking sheet. Refrigerate for at least 30 minutes. 6. Prepare guacamole: In a small bowl, mash avocado then add vinegar and garlic powder. 7.Heat 1 TBSP oil in a large skillet over medium-high heat. Reduce heat to medium and cook burgers until heated through about 3-4 minutes per side. They should be browned and crisp. Reduce heat if necessary to prevent overbrowning. 8. Serve the burgers on lettuce leaves and tomato. Top with guacamole. 6 servings Easy Guacamole So easy! 1 avocado, ripe 1 tsp balsamic vinegar or lemon juice (or 1 TBSP salsa) 1. Mash avocado and combine all ingredients.
2 Sweet Potato & Black Bean Burgers Prepare mixture in advance & let it chill in the refrigerator before cooking 1-½ lbs sweet potatoes (smaller potatoes cook faster) 1 cup millet or quinoa, cooked 1 cup almond meal 15 oz can black beans, rinsed and drained ½ small red onion, diced fresh cilantro leaves, chopped 2 tsp cumin powder 1 tsp chili powder 1 tsp chipotle powder or smoked paprika cayenne powder, to taste (optional) salt grapeseed oil Optional toppings: avocado, guacamole, tomatoes, salsa, pico de gallo, lettuce, sprouts, hot sauce, mustard, pickles) 1. Preheat the oven to 400 F. Bake the sweet potatoes, then remove the skin. Mash the flesh and set aside to cool. 2. In a large mixing bowl, combine cool sweet potatoes, cooked millet (or quinoa), black beans, onion, cilantro, cumin, chili powder, chipotle or paprika, optional cayenne and salt. 3. Use a potato masher or big mixing spoon and combine very well. Black beans may get mashed, which is fine. 4. Mix in almond meal. Add enough so the mixture holds together when you shape into a patty. For best results, cover and refrigerate the mixture -- the patties will hold together best if chilled first. 5. Shape mixture into 8 patties. 6. Line a baking sheet with parchment paper. Brush the patties liberally with olive oil and place them on the baking sheet. Bake until the patties are golden, about 35 minutes, flipping halfway. (8 burgers) Black Bean & Veggie Bowl A beautiful mixture of flavors 1 TBSP olive oil or grapeseed oil 1 med sweet potato, peeled and diced 1 med carrot, peeled and diced 1 med onion, diced 1 med bell pepper, diced 2 cups cabbage, chopped 1 handful spinach or kale, ripped into small pieces 1 tsp ground cumin or smoked paprika 15 oz can black beans- drained and rinsed salt and pepper, to taste 1. In a large skillet with lid, heat oil then add sweet potato and carrot. 2. Sauté on medium heat with lid on for five minutes, stirring every couple of minutes. 3. Add onion, pepper, cumin or paprika, and cabbage. Mix well. 4. Sauté for about ten minutes. 5. Add kale and beans. Cook for five more minutes then serve. Cannellini Stew A warm and flavorful stew 2 T olive oil 3 med golden beets, chopped bite-size 3 med leeks, well washed, cut into 1/2 inch dice (about 4 cups) 1 cup vegetable broth 28 oz cannellini beans, rinsed and drained 2 tsp fresh thyme, chopped or 1 tsp dried thyme salt & pepper, taste 1. In a large pot, heat oil over medium heat and add leeks. Stir constantly for about 2 minutes. Do not brown. 2. Increase heat to high, add beets, and stir another 2-3 minutes. 3. Add veggie broth and stir to deglaze pan bottom. Bring to a boil and then reduce heat to a simmer. Cover and cook minutes, until vegetables are tender. 4. Add cannellini beans, thyme, and pepper. Stir gently. Do not mash beans. 5. Cook an additional 3 minutes then salt to taste.
3 Chipotle Sweet Potato Quinoa Chowder Sweet & Smokey 2 small roma tomatoes, diced (or 1 large regular tomato) ½ large onion, diced 3 garlic cloves, crushed 1 TBSP olive oil 5 cups water 2 15 oz cans black beans, unrinsed 2 small sweet potatoes, peeled and diced 1 cup tomato sauce quinoa, uncooked 1 TBSP chipotle powder or smoked paprika Optional Toppings: green onions, avocado, cilantro, lime wedge 1. In a large saucepan, add oil to sauté garlic and onions on medium high heat until onions are translucent and soft, about 2-3 minutes. 2. Add all remaining ingredients to the pot and bring to a boil. 3. Reduce heat to medium, cover and simmer approximately 30 minutes, stirring every 10 minutes. Sweet potatoes should be tender and quinoa cooked. Paprika Black Bean Chili Adjust seasonings to your taste 2 cups onion, diced 4 garlic cloves, freshly crushed 2 TBSP olive oil or grapeseed oil 2 cups red bell pepper, diced 3 cups tomatoes, diced 2 TBSP fresh cilantro, chopped 2 15 oz cans black beans, drained 2 tsp smoked paprika 2 tsp cumin powder 2 tsp chili powder Optional Toppings: avocado, jalapeno, cilantro, olives, parsley 1. In a large saucepan, add oil to sauté garlic and onions on medium high heat until onions are translucent and soft, about 2-3 minutes. 2. Add tomatoes, bell peppers, cilantro, cumin, paprika, salt and beans. Simmer uncovered on low heat for minutes, until tomatoes and bell peppers are soft. Green Rice Burrito Bowls You won t miss the rice! Green rice 3-4 TBSP olive oil 1-s cauliflower, riced vegetable broth 1- baby spinach, lightly packed cilantro leaves 1 jalapeño (or other pepper), seeded, chopped 1 med shallot, peeled and chopped (or ¼ sweet onion) 1 garlic clove, peeled, chopped 4 med sweet potatoes, peeled and cubed into 1-inch chunks smoked paprika 2 14 oz cans black beans 2 tsp ground cumin chili powder 1 tsp lime juice salt and freshly ground black pepper, to taste Additional garnishes: diced avocado, mild salsa verde, chopped cilantro 1. Preheat oven to 425F. Line one large, baking sheet and one smaller baking sheet with parchment paper. 2. Toss sweet potatoes in 2 TBSP olive oil, smoked paprika and salt until evenly coated. Arrange in a single layer on the large baking sheet. Bake for 35 to 40 minutes, tossing halfway, until the sweet potatoes are tender and caramelized. 3. Place the spinach, cilantro, jalapeño, shallot (or sweet onion), garlic, salt and the vegetable broth in a food processor or blender. Blend until smooth. 4. In a large pan over medium heat, warm 1-2 TBSP olive oil. Add the cauliflower and stir to coat. Cook for about 5 minutes. 5. Add the green purée into the cauliflower. Stir constantly until cauliflower is evenly coated, for a minute. Remove from heat. 6. Pour undrained beans into a medium pot. Stir in cumin and chili powder. Warm over medium heat. When beans start to simmer, cover and reduce heat to low until ready to serve. 7. Toast pepitas by tossing them with ¼ teaspoon olive oil and a bit of salt on the small baking sheet. Toast the seeds in the oven for 4 to 5 minutes, until lightly golden and starting to pop. Set aside to cool. 8. Remove beans from heat, stir in lime juice. Season to taste with salt and pepper. 9. Assemble bowls: Spoon green cauliflower rice on the bottom. Use a slotted spoon to place beans in the bowls. Top with sweet potatoes. Sprinkle with toasted pepitas and optional garnishes.
4 Chickpea Casserole Fresh herbs make the difference ½ TBSP olive or grapeseed oil 2 lg onions, sliced 3 garlic cloves, minced 3 cups chickpeas (garbanzo beans), canned 6 lg tomatoes, peeled and diced 2 TBSP ground cumin oregano salt ¼ tsp pepper ¼ cup fresh coriander, chopped (or Italian parsley) 1. In a large skillet, sauté onions and garlic in oil for about 3 minutes. 2. Add the garbanzos, tomatoes, cumin, oregano, salt, and pepper. 3. Cook over medium heat for 20 minutes stirring frequently. Add the coriander (or parsley) and serve. 6 servings Chickpea Stew Serve with quinoa Green Falafel Go green! 3 large green collard leaves 15 oz can chickpeas salt ½ lime, juiced 1/8 tsp garlic powder 2 TBSP chickpea flour (garbanzo bean flour or besan) 2-3 TBSP grapeseed oil or other high heat oil 1. Wash the collard leaves and remove the stems. Chop very fine in food processor. 2. Drain the chickpeas and add them to the food processor. Pulse until broken up. 3. Transfer mixture into a large bowl. Add salt, garlic powder, lime juice and combine well. 4. Mix in the chickpea flour and form into 12 little patties. 5. In a large pan, heat oil (the bottom should be completely coated). 6. Add the Falafel patties when the oil is hot. Pan-fry on medium to high heat for 5-7 minutes on each side. They should be crispy on the outside and soft but not mushy on the inside oz cans chick peas, drained 1 TBSP olive oil or grapeseed oil 1 med onion, minced 2 garlic cloves, minced 1 red bell pepper, chopped 1 med tomato, chopped 1 carrot, diced 1 tsp dried parsley dried basil dried oregano 1 TBSP tomato paste 2 cups water or vegetable broth salt ¼ tsp cayenne pepper 1. In a large saucepan, heat oil on medium-high heat. Add onions and cook until soft, about 4 minutes. Add garlic and cook for 30 seconds stirring. 3. Add and combine bell pepper, tomatoes, carrots, chickpeas, parsley, basil and oregano. 4. Stir in tomato paste and water or broth. Cover and bring to boil. Reduce to a simmer for minutes, until thickened. 5. Mash some of the chickpeas, with the back of a fork to thicken stew. 6. Salt and pepper, to taste.
5 Spicy Coconut Kale Stir Fry Cook your quinoa & refrigerate ahead of time 2 TBSP coconut oil 2 eggs, beaten 2 garlic cloves, pressed or minced ¾ cup green onions, chopped (½ bunch) 1 cup vegetables: bell pepper, carrot and/or Brussels sprouts, thinly sliced 1 bunch kale, ribs removed and leaves finely shredded ¼ tsp sea salt, fine ¾ cup coconut flakes, unsweetened (not shredded) 2 cups quinoa, cooked and chilled 2 tsp coconut aminos or Bragg s aminos 1 lime ½ juiced & ½ sliced hot sauce, to taste fresh cilantro, for garnish red pepper flakes (optional) 1. Place a large mixing bowl next to your stove. 2. Heat a large non-stick pan or wok over medium-high heat. Add 1 tsp oil. Pour in the eggs. Cook, stirring occasionally, until the eggs are lightly scrambled. 3. Transfer eggs to your empty bowl. 4. Add 1 TBSP oil to the pan then add the garlic, green onions and your choice of vegetables. Cook until the vegetables are tender, stirring frequently, for about a minute. 5. Add the kale and salt. Cook until kale is wilted and tender, stirring frequently, about 2 minutes. 6. Transfer the contents of the pan to your bowl of eggs. 7. Add 2 tsp oil to the pan. Pour in the coconut flakes, stirring frequently, until the flakes are lightly golden. 8. Add the quinoa to the coconut, stirring occasionally for about 3 minutes. 9. Pour the contents of the bowl back into the pan. Add the aminos, hot sauce and lime juice. Stir to combine and set aside. 10. Divide the stir-fry into two individual bowls. Garnish with wedges of lime and cilantro leaves. Thai Pineapple Fried Rice Stir Fry Riced Cauliflower makes the perfect rice substitute 2 TBSP coconut oil, divided 2 eggs, beaten 1-s pineapple, chopped 1 large red bell pepper, diced ¾ cup green onions, chopped (½ bunch) 2 garlic cloves, crushed raw, unsalted cashews, chopped 2 cups cauliflower, riced cooked and chilled 1 TBSP coconut aminos 1-2 tsp hot sauce, to taste 1 small lime, halved handful fresh cilantro leaves, chopped for garnishing 1. Place a large mixing bowl next to your stove. 2. In a wok or large non-stick frying pan over medium-high heat, add 1 tsp oil. Pour in the eggs and lightly scramble no more than a minute by stirring frequently. 2. Transfer the scrambled eggs to the bowl. 3. Add 1 TBSP oil to the pan. Add the pineapple and red pepper. Cook, stirring constantly, until the pineapple is caramelized, about 3 to 5 minutes. 4. Add the green onion and garlic. Cook stirring constantly, for 30 seconds. 5. Transfer the veggie mixture to the bowl with the eggs. 6. Add 2 tsp oil to the pan. Add the cashews and cook stirring constantly, about 30 seconds. 7. Add the riced cauliflower to the pan and stir to combine. Warm it, stirring occasionally, about 3 minutes. 8. Pour the contents of the mixing bowl back into the pan. Stir to combine. Break up the scrambled eggs. Warm through then remove the pan from heat. 9. Add the coconut aminos and hot sauce, to taste. 10. Squeeze the half lime over the mixture and stir to combine. Season to taste with salt and set aside. 11. Slice the remaining ½ lime into 4 wedges. 12. Transfer the stir-fry to 4 individual serving bowls. 13. Garnish each bowl with a lime wedge and cilantro.
6 Spinach Oven Frittata A fancy, but easy egg dish. 6 eggs, beaten black pepper Pinch spinach, cooked and chopped grape tomatoes, halved (red peppers, chopped) 1 Tbsp Italian parsley, chopped 2 tsp olive oil 1. Preheat oven to broil setting. In medium size bowl, whisk eggs, pepper, and salt. 2. Place 12 oven-safe sauté pan over medium high heat. Add olive oil. 3. Add asparagus and Canadian bacon. Sauté about 3 minutes. Pour egg mixture into pan and stir. 4. Cook 4 to 5 minutes or until the egg mixture has set on the bottom and begins to set up on top. Sprinkle with parsley. 5. Place pan into oven and broil for 3 to 4 minutes, until lightly browned and fluffy. 6 servings Mini Mediterranean Quiche A delicious grain-free crust 2 cups almond flour salt ¾ tsp baking soda ¾ cup coconut oil, melted 1-½ T water ½ red onion, finely diced 2 garlic cloves 2 cups baby spinach, chopped sun-dried tomatoes, sliced olives, pitted and sliced 4 eggs ¼ cup nutritional yeast 2 Tbsp almond milk or vegetable broth pepper, to taste 1. Preheat oven to 350F. 2. Line muffin tin with 12 silicone liners. OR spray with olive or coconut oil spray. Crust: 3. Whisk almond flour, salt, and baking soda together. 4. Add of the melted oil coconut and water, adding more oil as needed until mixture holds together when pressed into a ball. 5. Press the pastry crust into each muffin tin covering the bottom and half way up the sides. The crust should be about ¼ thick. Poke a couple holes in the bottom of each mini crust with a fork. 6. Bake minutes, until lightly brown. Mediterranean Filling: 7. In a medium frying pan, sauté onions in coconut oil over medium heat for 5 minutes. 8. Add garlic and sauté about 2 minutes. 9. Add the baby spinach and sauté until wilted, about 5 minutes. 10. Turn off the heat. Stir in the sun-dried tomatoes and olives. Set aside. Egg Mixture: 11. In a medium mixing bowl, beat the eggs, nutritional yeast, milk or broth, and pepper until frothy. Assembly: 12.When the crust is golden brown, remove from the oven and spoon the Mediterranean Filling into each crust. 13. Top with the egg mixture, using the back of a spoon to smooth the top. 14. Place quiches back into oven. Bake until the eggs have set, about minutes. 3-
7 Quinoa-Stuffed Eggplant Enjoy a new take on a classic 1 med eggplant 2 cups cooked quinoa (1 cup dry quinoa = 3 cups cooked) 3 TBSP grapeseed or olive oil 3 TBSP garlic, minced 1 onion, diced 4 oz mushrooms, chopped (almost 3 cups) 3 TBSP fresh rosemary, finely chopped vegetable broth 1 red pepper, diced 4 lg Swiss chard leaves, stems discarded, chopped (or other dark leafy green) salt 1 cup pumpkin seeds 3 TBSP fresh Italian parsley, finely chopped 1. Preheat oven to 400 F. Slice off the top of the eggplant and cut it in half lengthwise. Scoop out the eggplant pulp so that the shell is about 1/4 inch thick. 2. Dice the eggplant pulp and set aside. Coat a baking dish with olive oil. 3. In a large skillet, heat 2 TBSP oil. Add garlic and brown it for a minute or so. Add onion and sauté with the garlic for another minute or two more. 4. Add the last TBSP of oil and the mushrooms. Stir to coat. Add the rosemary, diced eggplant, and broth. Simmer until all of the broth is cooked off. 5. Add the red pepper and chard. Cook over low heat for a 4-5 minutes, stirring occasionally. Add a bit more broth or water if it looks too dry. Add salt and remove from the heat. 6. Add the cooked quinoa to the sautéed vegetables. Mix well. 7. Wipe skillet clean and sprinkle the pumpkin seeds around the pan. Toast over medium heat for 1-2 minutes until the seeds pop and turn golden brown. 8. Mix the toasted pumpkin seeds into the stuffing mixture. Fill hollowed eggplant halves with the stuffing. Place in your baking dish and cover with foil. 9. Bake for 25 minutes, then uncover and bake for another 25 minutes. Garnish with fresh parsley. Roasted Asparagus with Lentils & Quinoa A flavor-filled combination ¾ cup dried red lentils 1 water 2 lg garlic cloves, minced ¼ tsp cayenne pepper 1 tsp ground coriander 1 bunch asparagus, tough ends discarded olive oil cooking spray 1 med lemon (zest of whole lemon and juice of ½) 1 cup cooked quinoa 4 green onions, green tops only, finely chopped 1. In a small saucepan, combine lentils, water, garlic, cayenne, and coriander. Bring to a boil, reduce heat, cover, and simmer steadily for about 15 minutes. 2. Meanwhile, preheat broiler and place oven rack as close to heat as possible. Spray a baking sheet with oil; spread asparagus on it in a single layer. Coat asparagus with cooking spray and sprinkle with salt and pepper. Cook asparagus for 3-5 minutes. 3. Remove from oven and transfer to a large platter to cool a bit. Add half each of lemon zest and juice. Toss to distribute flavors. 4. When lentils are tender, stir in cooked quinoa and green onions. Add salt and pepper to taste. 5. To serve, fill two shallow bowls with lentil-quinoa mixture and top with roasted asparagus. Sprinkle remaining lemon zest on top. And add more lemon juice if desired.
8 Butternut Squash Dal Lots of spices omit any that aren t your favorites 1 cup red lentils, well rinsed turmeric salt 2 water 1 tomato, chopped ¼ butternut squash, seeded and sliced ½ thick 3 oz spinach leaves, washed (a couple hand-fulls) 1 TBSP sunflower or grapeseed oil 1 tsp mustard seeds cumin seeds, lightly crushed coriander seeds, lightly crushed ¼ tsp chili flakes 1 tsp garlic, minced 1 tsp ginger, minced 1 sm onion, chopped ¼ cup fresh cilantro, chopped 1. In a medium pot, place the lentils, turmeric, salt and water and bring to a boil. 2. Stir in the squash and half of the tomatoes. Cover and cook on medium-low until about half an hour. When squash is tender, stir in spinach. 3. Meanwhile, in a large deep skillet, heat oil and add mustard seeds, cumin, coriander, and chili. 4. When mustard seeds start to pop, stir in garlic, ginger and onion. Stir fry a few minutes, until onions are cooked. Add a bit of salt if desired. Add half the cilantro. 5. Pour the squash mixture into the skillet. Add a bit of water if you like a thinner consistency. 6. Serve with fresh spinach, the reserved tomato and cilantro. French Lentil Soup Voila! 1 TBSP olive oil 1 lg yellow onion, diced 1 lg carrot, finely dice 5 plum tomatoes, diced 4 garlic cloves, minced 2 tsp dried tarragon 1 tsp dried thyme 1 tsp paprika 6 cups water or vegetable broth 2 cups French lentils 2 bay leaves 1 salt black pepper, to taste 1. In a large pot, sauté onion and carrots for about 10 minutes over medium heat. Onions should be browned. 2. Add the garlic, tarragon, thyme, and paprika, and sauté for 2 more minutes. 3. Add the tomatoes and a little splash of water if necessary, and stir to deglaze the pot. Cover and cook for 5 minutes. 4. Add the water, lentils, bay leaves, salt, and pepper, then cover and bring to a boil. Once the soup is boiling, lower the heat to a simmer and cook, covered, for about 45 minutes, or until the lentils are tender. Tips: If the soup looks too thin, uncover and simmer for a couple more minutes. If it looks too thick, add a little more water. 6-8 servings Notes: 1. There s no need to peel the butternut squash. The skin will soften and can be easily removed from the squash mixture before putting it in the skillet. 2. You can even use previously cooked squash. If you do, stir in the cooked squash along with the spinach
9 Citrus Chickpea Lentil Salad Refreshing and Satisfying 2 cups lentils, dry and rinsed 2 large garlic cloves, halved lengthwise 2 TBSP olive oil 1 14 oz can chickpeas, rinsed and drained 4 bunch radishes, sliced thin & chopped ¼ cup fresh herbs, chopped (mint and dill work well) 1 batch Lemon Dressing (recipe included) Optional garnishes: sliced avocado or a few fresh leafy greens 1. In a medium pot, combine the lentils, halved garlic cloves, olive oil and 4 cups water. Bring to a boil, then reduce heat to a simmer. Cook until lentils are tender, which will take somewhere between minutes. Drain the lentils and discard the garlic cloves. 2. In a large serving bowl, combine the lentils, chickpeas, chopped radishes and herbs. 3. Drizzle in the dressing then toss to combine. 4. Garnish as you like. Lemon Dressing Sweet & tart goodness ¼ cup lemon juice (about 2 lemons) 2 TBSP olive oil 1 tsp Dijon mustard 1 tsp honey 1 garlic clove, pressed or minced sea salt, fine, to taste ground black pepper, to taste Spinach Dal So flavorful! 1 cup red or yellow lentils, cleaned and rinsed 1 TBSP olive oil 1 med onion, chopped 2 garlic cloves, finely chopped 1 TBSP fresh ginger, chopped or ¼ tsp ground ginger 4 cups spinach, stems removed, washed and chopped pinch mustard seeds (optional) cumin seeds ground turmeric salt & pepper 1. In a large pot, place the lentils in 2 cups of water and cook until done, minutes. 2. While lentils cook, heat a large skillet and sauté onions in the olive oil over medium heat about 4 to 5 minutes. 3. Add the garlic, ginger, and spinach. Cook until the spinach is wilted, 4 to 5 minutes. 4. When the lentils are cooked, add them to the vegetable mixture along with the herbs and spices. Mix well. 5. Season with salt and pepper, as desired. Heat through and serve. 1. Whisk together the ingredients in a small bowl. If you re using pre-steamed lentils instead of cooking your own, add an extra clove of minced garlic and an extra tablespoon of olive oil.
10 Shepherd s Pie Prepare the sweet potatoes ahead of time! 4 med sweet potatoes (about 3 pounds), baked, peeled and smashed 2 med onions, peeled and diced 6 carrots, peeled and chopped 3 celery root or turnips or parsnips, peeled and chopped (can use a combo) 12 oz frozen peas handful fresh basil, stems trimmed, thinly sliced (or 1 tsp dried basil) handful fresh parsley, stems trimmed, chopped 2 tsp fresh thyme, stems removed (or 1 tsp dried thyme) ¾-1 cup coconut milk or almond milk salt, divided pepper 2 tsp garlic powder 3 TBSP grapeseed oil or other mild oil 1. Preheat oven to 425F. Prepare 9 x12 baking dish OR 10 x14 oval casserole dish at least 2-3 deep. 2. In a large skillet, warm oil on medium-high heat, add 2 TBSP oil. 3. Add onions, carrots, and other root vegetables. Stir to combine well. Cook until soft, about 8-10 minutes. 4. Add frozen peas, half of the parsley, basil, and thyme. Add salt and pepper. Stir to combine. 5. Cook for another minute then transfer to baking dish or casserole dish. 6. In a small saucepan, warm the milk and 1 TBSP of oil over medium high heat, until it begins to simmer. 7. In a mixing bowl, add warmed milk mixture* to the mashed sweet potatoes. Season to taste with salt and pepper. 8. Spread sweet potato mixture evenly over the vegetable filling. 9. Bake minutes, until edges are browned. Garnish with other half of the parsley. Serve warm. *Depending on the amount of potato you use, you will need more or less of the milk. Baking will evaporate some of the liquid in the mixture, so being more on the wet side is fine. Easy Bake & Peel Sweet Potatoes So much easier and more nutritious than peeling and boiling! sweet potatoes 1. Preheat oven to 400 F. 2. Place rinsed/dried sweet potatoes on a tray. 3. Bake smaller sweet potatoes for minutes. Larger sweet potatoes for minutes. 4. Take out of oven and let sit for minutes, until comfortably warm to the touch. The skins will pull away from the flesh, making them easy to peel by hand. 5. Slice off ends of the sweet potatoes then slice skin lengthwise. For mashed potatoes, simply put flesh into a mixing bowl and mash. For diced, carefully remove skin and dice. Quinoa 1 cup quinoa, uncooked 2 cups water Always a 1 to 2 ratio (quinoa to water) 1. Rinse and drain the quinoa. 2. In a medium-sized pot, combine the quinoa and water. Bring to a boil. Cover pot and reduce heat to a simmer. Cook about 15 minutes. 3. Remove pot from heat and let sit for 5 minutes. 4. Uncover pot and drain any excess water. Fluff the quinoa with a fork. *Eat at any temperature. As a main dish or added to many side dishes. Variation: Use different combinations of vegetables, all cut to similar size. 4-6 servings
11 Beet & Carrot Salad with Quinoa As nutritious as it is colorful! quinoa, uncooked 1 cup water 1 cup peas, thawed ⅓ cup slivered almonds 1 med beet, peeled 1 large carrot 2 cups baby spinach, chopped 1 avocado, cubed 1 batch Cilantro Vinaigrette 1. Rinse and cook the quinoa. Fluff with a fork. Set it aside to cool. 2. In a small skillet, over medium heat toast the almonds. Stir frequently for about 5 minutes. They should be golden on the edges. Transfer to a large serving bowl to cool. 3. In the large serving bowl, combine the almonds, peas, beets, carrot, spinach, avocado and quinoa. 4. Pour dressing to taste, over the mixture and gently toss to combine. Season to taste with salt (up to an additional ¼ teaspoon) and black pepper. Serve. Broccoli, Kale & Quinoa Bowl Delicious greens 1 cup quinoa, uncooked 2 cups water 1 TBSP coconut oil or olive oil ½ red onion 1 garlic clove, minced 3 cups kale, de-stemmed and torn 2 cups broccoli florets ¼ cup black beans ¼ cup pine nuts or pepitas, toast if desired 1 batch Tahini Dressing 1. Rinse and cook the quinoa. Fluff with a fork. 2. In a small saucepan, melt the coconut oil on medium-high heat. Add the red onion and sauté for 2-3 minutes. 3. Add the garlic, kale, broccoli and beans. Sauté about 3 minutes. 4. Assemble bowl: Scoop quinoa into 2 bowls and top with the vegetable mixture. 5. Sprinkle with pine nuts or pepitas. 6. Top with tahini dressing. Cilantro Vinaigrette 3 TBSP apple cider vinegar 2 TBSP lime juice 2 TBSP olive oil 1 TBSP fresh cilantro, chopped 2 tsp honey or maple syrup ¼ tsp salt black pepper, to taste 1. Whisk together all of the ingredients until emulsified. Tahini Dressing tahini 2 TBSP lime juice 2 TBSP coconut aminos ground ginger or 1 tsp fresh, grated ginger (optional) 2 tsps turmeric 1 tsp maple syrup 2/3 cup water (more if thinner consistency is desired) 1. Blend all ingredients together in a blender or food processor till smooth. * Dressing will thicken in the refrigerator, so more water may need to be added.
12 Coconut Curry Quinoa with Roasted Cauliflower Easy & Flavor-filled! 1 head cauliflower, cut into bite-sized florets 3 TBSP coconut oil, melted ¼ tsp cayenne pepper 1 med yellow onion, chopped 1 tsp ground ginger 1 tsp ground turmeric curry powder of choice (optional) ground cardamom 14 oz can light coconut milk water 1 cup quinoa, rinsed 1 tsp sea salt 1 TBSP apple cider vinegar 4 cups baby arugula or chard or spinach Optional garnishes: chopped green onions, red pepper flakes 1. Preheat oven to 425 F. 2. Toss cauliflower florets with 2 TBSP coconut oil, cayenne pepper and a light sprinkle of sea salt. Roast for minutes turning halfway, until the cauliflower is tender and golden on the edges. 3. In a large pot, warm 1 TBSP coconut oil over medium heat. Add the onion and cook until translucent, about 5 minutes. 4. Add ginger, turmeric, optional curry powder and cardamom. Stir about 30 seconds. 5. Pour in the coconut milk, water, and rinsed quinoa. Bring the mixture to a boil, cover then reduce heat to a simmer. Cook for 15 minutes, then remove the pot from heat and let it rest for 5 minutes. 6. Fluff the quinoa with a fork. Stir in the salt, vinegar and greens 7. Divide the quinoa into four bowls and top with roasted cauliflower. Top with optional garnishes to taste. Stuffed Pepper Soup Precook your quinoa 2 cups quinoa, cooked 1 cup onion, diced 3 garlic cloves, freshly crushed 1 TBSP olive oil or grapeseed oil 4 roma tomatoes, diced 1 red bell pepper, diced 2 TBSP fresh parsley, chopped 2 TBSP tomato paste 3-4 cup vegetable broth 2 tsp paprika cayenne pepper, to taste 1. In a medium pot, add oil to sauté garlic and onions on medium high heat until onions are translucent and soft, about 2-3 minutes. 2. Add bell peppers, tomatoes, salt, cayenne, tomato paste, broth and cooked quinoa. 3. Simmer uncovered on low medium heat for minutes. Stir occasionally. 4. Add salt and cayenne to taste. Stir in parsley and serve. Variations: Add lentils or chickpeas.
13 Spicy Power Salad Layer upon layer of flavor 1 cup quinoa, uncooked 2 cups water 1 bunch kale, stemmed and chopped very small 2 TBSP olive oil 1 med lime, juiced salt 4 small sweet potatoes, diced very small 2 TBSP olive oil 1 tsp ground cumin 1 tsp smoked paprika salt Avocado sauce 2 avocados 2 limes, juiced 2 TBSP olive oil 1 med jalapeño, deseeded, membranes removed and roughly chopped handful cilantro leaves 1. Combine all ingredients as listed in a food processor or blender. Blend well and season with. 14 oz can black beans, rinsed and drained, or 1 s cooked black beans ¼ cup pepitas (or other nuts or seeds) 1 batch Avocado Dressing (recipe included) 1. Rinse and cook the quinoa. Fluff with a fork. Set it aside to cool. 2. In a large skillet, add olive oil over medium heat. 3. Add the sweet potatoes and coat with the oil. Add the cumin, smoked paprika and salt. Stir to combine. 4. Add a ¼ cup water and cover the pan. Reduce heat to low. Cook, stirring occasionally, until the sweet potato is tender, about 10 minutes. 5. Uncover the pan, raise the heat back to medium and cook until the sweet potatoes caramelize, about 5 minutes. (If the potatoes stick to the pan, just add a bit of olive oil.). Set aside to cool. 6. Place the kale in a large mixing bowl and knead it in your hands. The kale will become tender and more fragrant. 7. Whisk together 2 TBSP olive oil, lime juice, and ½ teaspoon salt. Pour over the kale and toss to coat. 8. When quinoa has cooled down, add it to the bowl of kale. Toss to combine. 9. Divide the kale-quinoa mixture into four large bowls. 10. Top with sweet potatoes and black beans. 11. Garnish with avocado dressing and pepitas (or other nuts/seeds). Variation: Substitute carrots or squash for the sweet potato
14 Thai Quinoa Casserole A tasty protein-packed casserole! 1-s quinoa 2 red bell peppers 1-3 jalapeno peppers, small (optional) 2 cloves of garlic, minced 15 oz can black beans 15 oz can coconut milk 2 Tbsp coconut oil salt 1- curry powder cayenne powder, to taste chili powder, to taste 1 cup cilantro, chopped green onions, chopped 1. Preheat oven to 350 F. 2. Rinse the quinoa thoroughly and boil for 10 minutes. Drain and transfer to a mixing bowl. 3. In a large pan, cook the garlic in the coconut oil on medium heat. 4. After a minute, add the red bell and jalapeno peppers, cayenne, curry powder and chili powder. Cook for 6 minutes. 5. Add the sautéed mixture to the quinoa in the mixing bowl. 6. Stir in the black beans, cilantro, coconut milk and salt. 7. Transfer the mixture into an 8 11 baking dish. Bake minutes. Super Veggie Bowl A burst of flavor in every bite 1-s quinoa, uncooked 2-¼ cups water 2 TBSP olive oil 2 cups fresh green beans, trimmed & chopped 2 cups fresh snap peas, trimmed & chopped 2 cups zucchini, diced 2 cups fresh baby spinach 1 med carrot, diced small 1 med beet, diced small 1 large ripe avocados, pitted and sliced ¾ cup pepita seeds, toasted (or sunflower seeds) 1 batch Mustard Vinaigrette 1. Rinse and cook the quinoa. Fluff with a fork. 2. Season cooked quinoa with salt and pepper. 3. In a large skillet, add the olive oil, green beans, snap peas, and zucchini. Mix veggies together and sauté over medium-high heat for about 10 minutes. Veggies should be tender, but not overcooked. Salt, to taste. 4. Add the spinach. Cook for a couple minutes until it wilts. 5. Add the cooked quinoa into the skillet veggie mixture and warm through. 6. Assemble the bowl: Spoon the quinoa-veggie mixture into 2 large shallow bowls. 7. Top with the carrot, beet, avocado, and seeds. 8. Drizzle Mustard Vinaigrette over the top of each bowl. Mustard Vinaigrette 3 TBSP red wine vinegar 2 TBSP fresh lemon juice 2 TBSP Dijon mustard 1 garlic clove, minced 1 tsp maple syrup freshly ground black pepper, to taste 7 TBSP olive oil 1. In a small (1 cup) container, add the vinegar, lemon juice, Dijon mustard, garlic, maple syrup, salt, and pepper. Secure lid and shake vigorously to combine. 2. Add the olive oil. Secure the lid once again and shake vigorously until the oil is emulsified. 3. Taste and adjust any ingredient to taste.
15 Zucchini Pesto Lasagna with Cashew Cream Make sure to prepare Cashew Cream and Pesto before assembly 1 med zucchini, cut thin into ribbons (used as lasagna noodles) 1 large onion, sliced 1 large carrot, small diced 1 large pepper, sliced 1 Tbsp coconut oil or olive oil 1 tsp basil, dried 1 batch Cashew Cream (recipe included) 1 batch Basil Pesto (recipe included) 1. Preheat oven at 350F. 2. In a medium pan, add oil, onion, carrot, and pepper. Sauté for about 10 minutes on medium low heat, stirring frequently until vegetables are soft. 3. Stir in basil and take off heat. 4. Assemble lasagna in a 9 x13 baking dish. - Spread 1-2 Tablespoons of prepared pesto over the bottom of the baking dish. - Lay a single layer of zucchini ribbons. - 1/3 of the sautéed vegetables - 1/3 cashew cream - 1/3 pesto Repeat each step two more times, ending with pesto. 5. Bake uncovered for minutes. Zucchini should be tender, not mushy. 4-6 servings Cashew Cream Use as sour cream or soft cheese substitute. Or use as a veggie dip. 1 cup raw cashews 4 Tbsp lemon juice 1 tsp sea salt 1/3 cup water (more for desired thickness) 1. Soak cashews in 2 cups of water for at least two hours. 2. Strain and rinse the cashews. 3. Add nuts then remaining ingredients to blender or food processor. Puree until smooth. * Stores in refrigerator for three days. Basil Pesto Classic recipe or with a twist using walnuts 2 cups basil leaves 3 garlic cloves ¼ cup pine nuts or walnuts ¼-½ c olive oil 1. Put basil, garlic cloves and pine nuts (or walnuts) into the food processor; pulse, adding olive oil a little at a time. Add enough oil for paste consistency.