Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana, apple, peaches). Top with a tablespoon of nuts or seeds (i.e. chopped walnuts, sunflower seeds, hemp seeds, chia seeds). Serve warm or cold. May serve over one cup light, non-fat yogurt Southern Comfort Salad Prep 3 hr 15 min Serves 2 1 1 2 cup Water 1 clove Garlic minced 1 4 teaspoon Black Pepper 1 (15 oz.) can Black-Eyed Peas drained and rinsed 1 cup Yellow Bell Pepper seeded and chopped 1 cup Tomato chopped 1 4 cup Fresh Parsley chopped 1 4 cup Red Onion chopped 2 Tbsp. Balsamic Vinegar (try Fig Vinegar for a tasty substitution) 8 cups Salad Greens Combine water, garlic, and black pepper in a large saucepan and bring to a boil. Add black-eyed peas; cover and simmer over low heat for 10 minutes. Drain. In a bowl, combine black-eyed peas mixture, bell pepper, tomato, parsley, onion, and vinegar. Cover and chill for at least 3 hours or overnight. Serve over the salad greens.
Sweet Potatoes Topped with Tomatoes and Beans Serves 4 4 small Sweet Potatoes 1 small Onion chopped 2 cloves Garlic chopped 1 (15 oz.) can Black Beans rinsed and drained 1 (15 oz.) can Diced Tomatoes 2 teaspoons Chili Powder 1 teaspoon Cumin 1 cup nonfat plain Yogurt (optional) Cut one inch slits into the sweet potatoes. Microwave on high until soft, approximately 12-15 minutes. Meanwhile, water sauté onions and garlic for 3 minutes. Add black beans, tomatoes, chili powder and cumin. Bring to a boil, and then cook for 10 minutes on low to medium heat. Cut prepared sweet potatoes into halves and top with bean mixture. Top with yogurt if desired. Broccoli & Cauliflower Serves 2 1 16 oz. bag frozen broccoli and cauliflower Cook according to package directions
Warm Blueberry Breakfast (Serves 1) 1 cup frozen Blueberries (substitute frozen peaches) 1 2 cup unsweetened Almond Milk (substitute hemp milk or skim milk) 1 4 cup unsweetened shredded Coconut lightly toasted (optional) 1 tablespoon Walnuts chopped 1 2 medium Banana sliced Heat blueberries and almond milk until warm, approximately one minute in the microwave. Add remaining ingredients. Stir and serve. Peach and OJ Smoothie (Serves 1) 1 2 cup Orange Juice 1 2 cup Water 1 cup frozen Peach slices 1 small frozen Banana* 1 Tablespoons slivered Almonds Pour the orange juice and water into a blender. Add the peach and banana slices. Add the almonds. Blend until smooth. Prep Notes 1 day before: *For The Peach and OJ Smoothie, freeze a banana for at least 24 hours before preparing the recipe. To freeze, cut a banana into ½ inch pieces, wrap tightly in plastic wrap and freeze
Veggie Bean Pita Sandwiches Serves 6 3 tablespoons Water 1 cup Broccoli Florets finely chopped 1 2 cup Cauliflower Florets finely chopped 2 medium Carrots finely chopped 2 medium Red Bell Peppers finely chopped 1 medium Zucchini finely chopped 1 medium Onion finely chopped 4 Cloves Garlic finely chopped 1 1 2 tablespoons Mixed Seasoning Spice (choose a no-salt seasoning of any variety) 1 tsp. Dried Basil 1 tsp. Dried Oregano 1 tsp. Dried Parsley 1 tsp. Chili Powder 3 4 cup Raw Cashews 1 2 cup unsweetened Almond Milk (substitute hemp milk) 1 (15 oz.) can Pinto Beans drained and rinsed 3 full Whole Wheat Pitas (try large Romaine Leaves for a healthy substitution) Combine the water, broccoli, cauliflower, carrot, bell pepper, zucchini, onion, garlic, seasoning spice, basil, oregano, parsley, and chili powder in a large pot. Sauté for 15 minutes or until vegetables are tender. Add more water if needed. In the meantime, blend cashews and almond milk in a high-powered blender or food processor until smooth. Add cashew mixture and beans to the vegetables and mix and heat thoroughly. Cut pitas in half and fill.
Mixed Vegetables Serves 2 1 16 oz. bag frozen mixed vegetables Cook according to bag instructions Mango Salad with Black Beans Serves 2 1 medium Mango peeled and cubed 2 Tbsp. Fresh Cilantro chopped (substitute 1 Tbsp. dried cilantro) 4 small Green Onions chopped 1 small Red Bell Pepper seeded and chopped 1 (15oz.) can Black Beans drained and rinsed 3 Tbsp. Lime Juice 1 small clove Garlic minced 1 tsp. Dried Oregano 1 tsp. Ground Cumin 1 8 tsp. Chili Powder 8 cups Salad Greens (Romaine Lettuce or Mixed Spring Greens) Mix all ingredients except the salad greens in a bowl. Let stand for at least 15 minutes. Serve on top of salad greens.
Broccoli and Garbanzo Bean Salad Serves 4 For Salad 6 cups Broccoli (cut into small florets) 1 (15 ounce) Garbanzo Beans/Chickpeas (rinsed and drained) 1 4 cup chopped Red Onion 1 1 2 cups halved Cherry Tomatoes 1 2 tablespoon Walnuts (chopped; substitute pine nuts) 1 large bag Mixed Salad Greens (4 cups per serving) For Dressing 1 4 cup Lemon Juice (fresh or bottled) 1 2 cup Water 2 tablespoons Walnuts 1 4 cup Dates (chopped) 1 tablespoon Dijon Mustard 1 clove Garlic Steam broccoli until just tender, about 5 minutes. Cool. In a large bowl combine the cooled broccoli with garbanzo beans, onion, cherry tomatoes and nuts. Blend dressing ingredients in a high-powered blender. Toss salad with desired amount of dressing. Save leftover dressing in the refrigerator for a leftover salad.
Zesty Spinach Soup Serves 4 1 Purple Onion chopped 2 large Carrots peeled and coarsely chopped 1 cup Celery including leaves 2 cloves Garlic minced 1 2 tsp. Sea Salt 1 2 tsp. Ground Black Pepper 6 cups Vegetable Broth 1 (28 oz.) can Petite Diced Tomatoes 1 2 cup Quinoa uncooked 1 (15 oz.) can Kidney Beans drained and rinsed 1 tsp. Curry Powder 1 4 tsp. Nutmeg 3 cups Baby Spinach Sauté onions in a few tablespoons of water or broth for 2 minutes. Add carrots, celery, garlic, salt, and pepper. Sauté until vegetables are golden, about 5 minutes. Add broth, tomatoes, quinoa, beans and spices. Bring to boil, then cover and simmer over low heat for 15 to 20 minutes, or until the quinoa is tender. Add the spinach and cover. Cook briefly, just until the leaves are wilted.
Zucchini & Tomato Mix Serves 2 2 medium zucchini sliced 1 large onion sliced 1 large tomato chopped 1 cup fresh mushrooms sliced 1 tablespoon Mrs. Dash Salt-free Original Blend Water saute vegetables over medium heat until just tender. Sprinkle with Mrs. Dash Salt-Free Original Blend. NOTE: To water sauté, heat your skillet on high heat until water sputters when dropped in the pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender. Toast with Almond Butter Serves 1 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread (substitute other whole grain bread-3 grams fiber/slice) 1 tablespoon Almond Butter 1 small Banana Toast the bread. Spread almond butter on toast. Top with slices of banana.
Your Favorite Salad Serves 1 4 cups Mixed Salad Greens Assorted Vegetables for Salad Prepare a salad with ingredients you enjoy using 4 cups of mixed greens. Add assorted non-starchy vegetables, such as tomatoes, onions, mushrooms, zucchini, snap peas, broccoli, cauliflower, etc. Top with 1/2 cup of any bean, such black beans, lima beans or black-eyed peas. Add a tablespoon of raw nuts or seeds, such as sliced almonds, walnuts, cashews, sunflower seeds, pumpkin seeds. Add a serving of chicken strips if you have not satisfied your lean meat allowance for the day. Add a tablespoon of low-sugar and low-fat dressing. Homemade Berry Yogurt Serves 2 2 cups frozen Blueberries (can use fresh or frozen blueberries, blackberries or strawberries) 3 4 cup unsweetened Almond Milk (substitute hemp milk) 2 tablespoons ground Flaxseed (substitute ground chia seeds for firmer consistency) 4 Dates pitted and chopped (substitute 2 Medjool dates) Place all ingredients into a high-speed blender and blend until smooth. Chill to allow the yogurt to set. Try serving over fresh peaches or other fruit
Grocery Store Salad Bar (Serves 1) : Prepare a quick salad from a local grocery store salad bar. Place approximately 4 cups of mixed salad greens in the provided container. Top with tomatoes, onions, broccoli, cauliflower and any other raw non-starchy vegetables. Avoid pastas or prepared foods in creams or sauces. Avoid starchy vegetables, such as corn and peas. Choose a low-fat and low-sugar salad dressing. A vinaigrette is often a better choice, but if possible read the ingredients to avoid hidden sugars. Veggie Bean Wraps Serves 4 1 (15 oz.) can Garbanzo Beans/Chickpeas rinsed and drained 1 4 cup Vegetable Broth 1 2 tablespoon Dried Parsley 1 tablespoon Mrs. Dash Salt-free Original Blend (substitute Mrs. Dash Salt-free Italian seasoning blend or other seasoning blends) 2 tablespoons Almond Butter 1 medium Tomato chopped 1 ripe Avocado peeled and chopped (optional) 1 small Red Onion chopped 1 cup Romaine Lettuce shredded (substitute other varieties) 4 small Whole Grain Tortillas Preheat the oven to 350 degrees F. In an oven safe container combine chickpeas with vegetable broth, parsley and salt-free seasoning blend. Bake the chickpea mixture for 20 minutes. Remove from the oven and mash the mixture until it is a coarse consistency. Warm the tortillas for a minute in the warm oven or in the microwave. Spread a thin coating of the almond butter on each tortilla. Top with baked chickpea mixture, tomatoes, avocado, onion and lettuce
Roasted Asparagus Serves 2 1 pound Asparagus spears trimmed drizzle of olive oil salt and pepper to taste Preheat oven to 400 F. Arrange asparagus spears in a single layer on a large rimmed baking sheet. Drizzle oil over asparagus or spray with a Misto Olive Oil Sprayer and turn to coat. Season with salt and pepper. Roast, turning occasionally, until lightly browned and just tender, 18-20 minutes. Banana Berry Breakfast (Serves 1) 1 4 cup Water (add more if preferred) 1 4 cup Old-Fashion Rolled Oats 1 cup frozen Mixed Berries (substitute fresh or frozen blueberries, blackberries or strawberries) 1 tablespoon Walnuts chopped 1 2 tablespoon raw Sunflower Seeds 1 tablespoon Raisins 1 teaspoon Cinnamon 1 2 medium Banana sliced Combine all ingredients into a microwaveable bowl. Heat for 1 & 1/2 minutes. Stir. Heat for an additional 1 minute. Stir and serve. (Note: If making on the stove increase water to 1/2 cup, bring to a boil. Add oats and simmer for 5 minutes. Add berries and stir until heated. Remove from heat and stir in the remaining ingredients. )
Trust Me It's Good Blended Salad Serves 1 4 cup Spinach (substitute any other leafy green: romaine, watercress, baby kale) 1 cup frozen Blueberries 1 2 Banana 1 2 cup Pomegranate Juice (substitute other unsweetened fruit juice) 1 4 cup Almond Milk 1 tablespoon ground Flaxseed Put all ingredients into a high-powered blender and blend until smooth. Your Favorite Breakfast Serves 1 Choose your favorite breakfast this morning. Remember that lean meats and starches (i.e. starchy vegetables or grains) are limited. So if you have eggs, do not have meat with lunch or dinner. Likewise, if you have oatmeal, do not have a starch with lunch or dinner.
Spaghetti Squash No-Pasta Primavera (Serves 4) 1 medium Spaghetti Squash 1 large Carrot cut into short, thin slices 2 stalks Celery sliced 2 cloves Garlic minced 1 1 2 cup shredded Cabbage 1 (15 oz.) can Pinto Beans 1 large Tomato chopped 1 3 cup Vegetable Broth 1 teaspoon Dried Thyme 1 teaspoon Dried Parsley 1 2 teaspoon Crushed Red Pepper 1 teaspoon Ground Coriander 1 1 2 cup no sugar added Pasta Sauce (try Ragu Light Old World Style No Sugar Added Tomato & Basil Pasta Sauce) Cut spaghetti squash lengthwise. Place squash cut-sides-down in a microwave-safe baking dish with 1/2 inch of water in the bottom of the dish. Microwave on high for about 12 minutes, or until you can easily pierce the squash with a fork. Let cool for about 15 minutes, or until squash is cool enough to handle. Meanwhile, water saute* carrots and celery until somewhat tender (about 5 minutes). Add garlic and cabbage and cook over medium-high heat for about 10 minutes (Add water as needed). Stir in remaining ingredients, except for pasta sauce. Cover and simmer for 10 minutes or until vegetables are tender. Now, pick up one of the cooled squash halves and use a fork to pull and scrap the spaghetti-like strands into a bowl. Repeat with other half. Heat the pasta sauce until warm. Mix the spaghetti squash strands with the pasta sauce. Add the cooked vegetables, bean and herb mixture to the squash and mix together. *NOTE: To water sauté, heat your skillet on high heat until water sputters when dropped in the pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender.