Almond Butter Bites ½ cup almond butter ¼ cup raw sunflower seeds ¼ cup raisins ¼ cup chopped almonds 2 tablespoons unsweetened shredded coconut ¼ teaspoon cinnamon Mix all ingredients in a bowl until well combined. Use a 1/2 tablespoon measuring spoon or a large melon ball scoop to form mixture into small balls. Place in an 8 by 8-inch baking dish, and freeze until firm. Serve frozen or just slightly thawed. Yield: 6-8 servings (serving size: 2-3 balls) Black-Eyed Pea Salad 2 cans black-eyed peas, rinsed and drained 1 yellow pepper, diced 1 large tomato, diced 4 ribs celery, diced 2 carrots, diced 2 Tbs parsley Dressing: ¼ cup olive oil 2 ½ Tbs cider vinegar 1 Tbs spicy brown mustard ½ tsp salt 2 tsp honey (omit during Daniel fast) Combine all ingredients. Combine dressing ingredients then gently stir into salad. Allow to marinate for several hours. Fantastic for lunch (So good we eat it all year long)
Julie s Breakfast Muffins 3 bananas, mashed 3 cups old fashioned-rolled oats 1 cup raisins 1 cup chopped almonds (can substitute other nuts as desired) 1 cup coconut milk (or almond milk, etc.) 1 tablespoon cinnamon 1 tsp vanilla Mix all ingredients in a bowl. Grease muffin tins. Bake at 350 for 22 minutes. Remove from muffin tins immediately, allowing to cool on paper towels. Store in fridge.
BROCCOLI + SWEET POTATO SOUP with coconut milk for vegan richness 2 large heads of broccoli, chopped small 1 large sweet potato, peeled + chopped 1 medium onion, chopped 1 can light coconut milk 2-3 cups (low sodium) vegetable broth Salt + pepper, to taste Olive or Chili oil (optional) Method... 1. Prepare all your veggies, then in a stock pot over medium heat, saute your onion in some olive oil until soft. Then add in potatoes and broccoli and cook for a few minutes. 2. Add the broth (start with two cups) and coconut milk and bring to a boil. Then lower to a simmer for around 15 minutes, until veggies/potatoes are soft/blendable. 3. Let cool slightly before blending* until smooth. Add more broth as necessary to reach desired consistency. Then return to the stovetop to season with the salt, pepper, and optionally kick up the heat with a little chili oil. * I use my Ninja Blender, a.k.a. my poor woman's Vitamix, to blend the tough broccoli. Yes. The soup does turn a light brown color, depending on your specific ratio of sweet potatoes to broccoli. If you're looking for a more appetizing presentation, you could always sub in a white potato. But then you'd be missing out on the extra dimension of flavor + nutrition the sweet potato adds. It's a delicate balance. You could also add in some cayenne. I love hot + spicy soups
Cashew Stir Fry 4 Tbs olive oil 1 cup fresh carrots 1 cup Broccoli, 1 cup Sugarsnaps, 1 cup chopped Red bell pepper 1 can water chestnuts Season lightly with soy sauce (optional: use Trader Joe s Everyday Seasoning and Trader Joe s Lemon Pepper Seasoning for fantastic flavor). Sauté till crisp-tender. Add 1/2 cup cashews and 1 Tbs toasted sesame seeds. Serve with brown rice. Cilantro White Bean Soup Ingredients 3 cans cannellini beans (drained and rinsed) 2 limes (juice and zest) 3 cloves garlic (chopped) 3 tablespoons extra virgin olive oil 2 cups vegetable (or chicken) stock ⅓ cup chopped onion a good handful of cilantro (chopped) salt and pepper to taste Instructions 1. In a stock pot, combine the oil, onion, and garlic. When onions and garlic cook down a bit, add the beans and lime zest. Cook for another minute or two. 2. Add in the stock. Then add the cilantro and lime juice. 3. Cover with a lid and bring to a slight boil. Reduce heat to low and simmer for another 5 minutes. Use an immersion blender (or cool slightly and use your regular blender) to make the soup creamy and smooth. Add a bit of salt and pepper to taste, if needed. Set aside with the lid on tight to keep the soup hot while you finish making any other sides.
Golden Potato Soup A splash of olive oil 1 medium sweet onion, diced 4-5 large Yukon gold potatoes, peeled, diced Light broth or fresh water, as needed 1 cup plain coconut milk, nut, rice or soy milk, as needed Sea salt and fresh ground pepper, to taste Tiny dash of ground nutmeg- not too much 1/2 cup roasted green chiles, chopped (fun to mix with roasted red peppers) Instructions: Heat a splash of olive in a heavy bottomed soup pot over medium heat. Add the onion and cook for five minutes or so, till softened and translucent. Add the potatoes. Pour enough light broth in the pot to cover the potatoes. Cover the pot and bring to a high simmer; cook the potatoes until fork tender. Add the coconut/rice/soy milk. Remove from heat. Using an immersion blender, whip the soup until smooth (or carefully puree in batches in a tightly covered blender). Season with sea salt, pepper and nutmeg, to taste. Add in the chopped green chiles. Return to heat and gently warm through. High-Protein Breakfast Smoothie ½ banana ¼ cup frozen blueberries ¼ cup frozen strawberries (or cherries) ¼ cup fresh spinach (I purchase fresh, then store in a zip-loc in the freezer for future use) ¾ cup of coconut milk (or almond milk, etc.) 1 scoop NOW Pea Protein Powder Place everything in blender, nutri-bullet, or whatever gizmo you own. Blend on high until thoroughly mixed. Drink immediately.
Irish White Bean and Cabbage Stew 1 large onion, chopped 3 ribs celery, chopped 2 to 3 cloves garlic, minced 1/2 head cabbage, chopped 4 carrots, sliced 1 to 1-1/2 pounds potatoes, cut in large dice 1/3 cup pearled barley (optional or substitute with gluten-free grain) 1 bay leaf 1 teaspoon thyme 1/2 teaspoon caraway seeds 1/2 teaspoon rosemary, crushed 1/2 teaspoon freshly ground black pepper 6-8 cups vegetable broth 3 cups cooked great northern beans (2 cans, drained) 1 14 1/2-ounce can diced tomatoes 1 tablespoon chopped parsley salt to taste Instructions 1. Crock Pot: Place the vegetables, seasonings, and barley into a large (at least 5 quart) slow cooker. Add enough vegetable broth to just cover the vegetables (start with 6 cups and add more as needed). Cover and cook on low heat for 7 hours. Add beans, tomatoes, parsley, and salt to taste. Check seasonings and add more herbs if necessary. Cover and cook for another hour. 2. Stovetop: Place vegetables, seasonings, barley, and broth into a large stockpot. Cover and simmer until vegetables are tender, about 45 minutes. Add remaining ingredients, check seasonings, and add more herbs if necessary. Simmer uncovered for at least 15 minutes before serving. Cooking time (duration):75 minutes Number of servings (yield): 6 Makes 6 large servings. Per serving: 254 Calories (kcal); 1g Total Fat; (3% calories from fat); 12g Protein; 52g Carbohydrate; 0mg Cholesterol; 50mg Sodium; 12g Fiber. Weight Watchers Core/ 4 Points.
Moroccan Chickpea Tagine Ingredients 4 cups cooked chickpeas, rinsed and drained or 2 cans with liquid 2 cups vegetable stock or water (1 1/4 cups if using canned chickpeas juice of 1 lemon 2 cups diced sweet potato, sweet or pie pumpkin or butternut squash 1/2 cup quinoa, rinsed 1 onion, chopped 1/4 cup chopped dried apricots 1/4 cup chopped raisins 4 sun-dried tomato halves, thinly sliced 2 slices (1/8 inch) gingerroot, finely chopped 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 1/4 teaspoon ground cinnamon 1/4 teaspoon hot pepper flakes sea salt freshly ground pepper In the base of a tagine or Dutch oven, combine all but the last 2 ingredients. Bake in a preheated 350 F oven for 1 1/2 hours or until the sweet potato is tender when pierced with the tip of a knife. Season to taste with salt and pepper. Alternate Directions To Cook on the Stovetop: Heat 1 tablespoon of olive oil over high heat in a Dutch oven or large saucepan. Reduce the heat to medium, add the onion and cook stirring frequently for 6-8 minutes or until soft. Add the other ingredients, reduce the heat to low, cover and cook, stirring once or twice, for 45 minutes or until the sweet potato is tender.
Potato Onion Frittata Serves 4 4-6 large potatoes, peeled and sliced 1 or 2 large onions, sliced 1 12-oz bag frozen edamame (I get mine at Trader Joe s) Trader Joe s Everyday Seasoning, Pink Himalayan salt, and fresh ground pepper Olive oil Pour 4 Tbs olive oil into a large skillet. Saute the potatoes about 5 minutes then add sliced onions. Meanwhile, cook edamame according package instructions. When potatoes and onions are cooked through, stir in edamame and season according to taste. Amazing & Easy Quinoa Salad Quinoa 1 large can garbanzo beans 1 large fresh tomato 1 large fresh cucumber Cook quinoa according to package directions (season water with Trader Joe s Lemon Pepper Seasoning) Mix with garbanzo beans, tomatoes, cucumber. Drizzle with olive oil and fresh lemon juice. Top with sea salt & freshly ground black pepper.
Simple Vegetable Curry 1 tablespoon olive oil 2 teaspoons brown mustard seeds 1 medium yellow onion, diced small 1 cup brown rice coarse salt and ground pepper 1 tablespoon red curry paste 1 cup unsweetened coconut milk (from a 13.5-ounce can) 1 sweet potato (about 3/4 pound), peeled and cut into 1-inch pieces 1 small cauliflower, cut into florets 1 can (15.5 ounces) chickpeas, rinsed and drained fresh cilantro, for serving In a medium saucepan, heat 1 teaspoon oil over medium-high. Add mustard seeds and half the onion and cook, stirring often, until onion is soft, 3 minutes. Add rice and stir to combine. Add 1 1/2 cups water, season with salt and pepper, and bring to a boil. Cover and reduce to a simmer; cook until water is absorbed and rice is tender, about 15 minutes. Remove from heat and let stand 5 minutes. Fluff with a fork before serving. Meanwhile, in a large Dutch oven or heavy pot, heat 2 teaspoons oil over medium-high. Add remaining onion and cook, stirring often, until soft, 3 minutes. Add curry paste and stir until fragrant, about 1 minute. Stir in coconut milk and 1 cup water and bring to a boil. Add sweet potato and cauliflower and season with salt and pepper. Reduce heat to medium, cover, and simmer until vegetables are tender, 10 to 15 minutes. Stir chickpeas into curry and increase heat to high. Simmer rapidly until liquid reduces slightly, 2 minutes. Serve curry over rice with cilantro.
Slow Cooker Pinto Beans 1pounddrypintobeans 1largeonion,diced 1mediumtomato,diced 4garliccloves,chopped 2tspcumin 1tspchilipepperflakes(optional) 2tspsmokedpaprika(orregular) 1tsponionpowder 1tsporegano 2tspsalt 2Tbsoliveoil 1Tbspcilantro,chopped(optional) 5cupswater DIRECTIONS CoatslowHcookerwitholiveoil.Rinsebeans,addtoslowcooker.Addremainingingredientsandstirvery well.pourwaterovertop.cookonhighfor5h8hours.
Fast & easy Sweet Potato Black Bean Cakes 2 large sweet potatoes 1 can black beans, rinsed and drained Trader Joe s Everyday Seasoning Trader Joe s Pink Himalayan Salt Fresh ground pepper Olive oil Microwave 2 large sweet potatoes, peel, then mash. Rinse 1 can black beans. In a bowl, gently mix together sweet potato and black beans with 2 Tbs olive oil. Add: Trader Joe's Everyday Seasoning, Pink Himalayan salt, and fresh ground pepper. Form into "pancakes" and saute in 2 Tbs olive oil for 4 minutes on each side. Crisp and delicious Sweet%Potato%Fries% 2largesweetpotatoes,peeledandslicedintostrips In%a%zip1loc%bag,%mix%the%following:% ¼cupoliveoil ½tspkoshersalt ½tsppaprika ½tspcinnamon ShakefriesinzipHlocbagfilledwithoilandspices.Bakeat425forabout25H30minutes,turning occasionally.
Vegan Lentil & Rice Stuffed Peppers {Makes 4 stuffed peppers} 2 cups cooked lentils (prepared from dry or canned lentils will do) 1 cup cooked rice (any rice will do, but I prefer a blend of Texmati white, brown, wild, and red cooked in vegetable stock instead of water) 1 cup chopped mushrooms 1 onion, diced 2 cloves garlic, minced tablespoon chopped basil 1/2 teaspoon dried oregano 4 bell peppers, blanched 1/2 teaspoon crushed fennel seed tablespoon of olive oil 24 oz jar of your favorite marinara salt and pepper to taste vegan mozzarella shreds (optional) Heat the oil in a large oven proof dutch oven or pot over medium low heat. Add the mushrooms and onions, and cook until onions are soft and mushrooms have browned. Add the garlic and cook for about two to three minutes more. Remove from heat. Preheat your oven to 350 F. In a large bowl, add your lentils, rice, and mushroom mixture. To that add your basil, oregano, fennel, and half the jar of marinara. Stir and combine well. Season to taste with salt and pepper. In the pot you used to cook the onions and mushrooms, spread a thin layer of the marinara sauce on the bottom of the pan. Fill each pepper with your lentil mixture, then place into your pot. Top each pepper with a scoop of marinara and a pinch or two of vegan mozzarella if you d like. Put the lid on the pot, and bake in your preheated oven for 1/2 hour. Remove the lid from the pot, and cook for about 10 more minutes. Remove from the oven, let cool ten minutes, then serve
Daniel Fast Snack Ideas Hummus and cucumbers/carrots Apples with peanut butter Mandarin oranges (in 100% juice) sprinkled with slivered almonds Pistachios Peanuts and raisins Frozen (or fresh) cherries topped with whipped, canned coconut milk (not light ) Homemade granola, sweetened with white grape juice