MAKE FRESH DINNERS - VEGETARIAN BAKED FALAFEL Calories 320; Fat 2.5g; Saturated Fat 0g; Carbohydrates 58g; Fiber 10g; Protein 19g; Cholesterol 0mg; Sodium 580mg Grocery List WILDTREE PRODUCTS Gourmet Sea Salt: Five Pepper Tzatziki Seasoning Blend BREAD/PASTA/RICE/FLOUR Panko bread crumbs, ¼ cup Whole wheat pita, 6 (6-inch) each DAIRY Greek yogurt, nonfat, 1 cup MISC. Cumin, 1 teaspoon Chickpeas, 2 (15.5 ounce) cans PRODUCE Garlic, 4 cloves Parsley, ¼ cup Cilantro, ¼ cup Cucumber, 1 cup shredded Spring mix, 3 cups Red onion, ½ each Tomato, 1 each Tools You ll Need Cutting board Knife Food processor Can opener Strainer Rubber spatula Sheet pan Mixing bowls Measuring cups Measuring spoons Grater Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip Falafel is a traditional Middle Eastern food made from ground chickpeas and spices. Typically deep fried, this recipe calls for baking the falafel, so you don't have to worry about the clean-up or calories! MAKES 6 SERVINGS START TO FINISH 30-35 MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE
INGREDIENTS 4 cloves garlic ¼ cup parsley ¼ cup cilantro ½ teaspoon Wildtree Gourmet Sea Salt: Five Pepper 1 teaspoon cumin 2 (15.5 ounce) cans chickpeas, drained and rinsed ¼ cup panko bread crumbs 1 cup nonfat Greek yogurt 1 cup shredded cucumber 1 tablespoon Wildtree Tzatziki Seasoning Blend ½ red onion, thinly sliced 1 tomato, thinly sliced 6 (6-inch) whole wheat pita 3 cups spring mix 1 Preheat oven to 400 F. In a food processor blend the garlic, parsley, cilantro, Gourmet Sea Salt: Five Pepper, and cumin, until finely chopped. 2 Add the chickpeas and panko bread crumbs. Puree until a thick paste forms, scraping the bowl as necessary. This may take up to 5 minutes. If the mixture is too dry to hold together, mix in 1 tablespoon of water at a time until mixture reaches desired consistency. 3 Shape the chickpea mixture into balls using 1-2 tablespoons each; makes about 18 falafel. Bake for 15 minutes. 4 While falafel are baking, prepare the Tzatziki by combing the Greek Yogurt, shredded cucumber, and Tzatziki Seasoning Blend. 5 Slice red onion and tomato. 6 Serve each pita with 3 falafel, onion, tomato, spring mix, and prepared Tzatziki. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES
MAKE FRESH DINNERS - VEGETARIAN CHIPOTLE LIME BLACK BEAN BURGERS Calories 330; Fat 11g; Saturated Fat 2g; Carbohydrates 49g; Fiber 12g; Protein 13g; Cholesterol 45mg; Sodium 500mg Grocery List WILDTREE PRODUCTS Chipotle Lime Rub BREAD/PASTA/RICE/FLOUR Whole wheat buns, 4 each DAIRY Egg, 1 each MISC. Black beans, 1 (15.5 ounce) can PRODUCE Red onion, 2 tablespoons finely diced Red bell pepper, ½ cup finely diced Corn, ½ cup Avocado, 1 each Lime, ½ each Lettuce, 4 leaves Tomato, 1 each Tools You ll Need Knife Cutting board Measuring cups Measuring spoons Mixing bowl Can opener Strainer Potato masher Rubber spatula or wooden spoon Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip Avocado is used instead of cheese to add flavor and healthy fats to this Southwest-inspired burger. MAKES 4 SERVINGS START TO FINISH 25-30 MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE
INGREDIENTS 1 (15.5 ounce) can black beans, drained and rinsed 1 tablespoon Wildtree Chipotle Lime Rub 2 tablespoons red onion, finely diced ½ cup bell pepper, finely diced ½ cup corn 1 egg, beaten 1 avocado ½ lime, juiced 4 whole wheat buns 4 lettuce leaves 1 tomato, sliced 1 Preheat oven to 425 F. Lightly grease a baking sheet. In a bowl, lightly mash the beans. 2 Add Chipotle Lime Rub, red onion, bell pepper, and corn. Mix in the egg. 3 Shape bean mixture into 4 burgers using about ½ cup bean mixture per burger (mixture will be wet). Place on a lightly greased sheet pan and bake for 15 minutes or until completely cooked: 165 F. 4 Meanwhile, mash avocado with lime juice. 5 Serve black bean burgers on buns with lettuce, tomato, and mashed avocado. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES
MAKE FRESH DINNERS - VEGETARIAN MEMPHIS TOFU SCRAMBLE Calories 340; Fat 16g; Saturated Fat 9g; Carbohydrates 36g; Fiber 5g; Protein 15g; Cholesterol 0mg; Sodium 800mg Grocery List WILDTREE PRODUCTS Gourmet Sea Salt: Five Pepper Memphis Dry Rub Organic Coconut Oil MISC. ¼ teaspoon turmeric (optional) PRODUCE Baby red potatoes, 24 ounces Red onion, ½ each Red bell pepper, 1 each Baby spinach, 2 cups PROTEIN Tofu, extra firm, 14 ounces Tools You ll Need Knife Cutting board Measuring cups Measuring spoons Mixing bowls Potato masher 12-inch nonstick skillet Rubber spatula or wooden spoon Sheet pan Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip Tofu is a delicious replacement for scrambled eggs! This recipe uses turmeric to give this dish that familiar scrambled egg color. MAKES 4 SERVINGS START TO FINISH 35-40 MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE
INGREDIENTS 24 ounces baby red potatoes, halved 3 tablespoons Wildtree Organic Coconut Oil, divided 1 teaspoon Wildtree Gourmet Sea Salt: Five Pepper 1 (14 ounce) package extra firm tofu ½ red onion, sliced 1 red bell pepper, sliced 2 cups baby spinach 3 teaspoons Wildtree Memphis Dry Rub, divided ¼ teaspoon turmeric (optional) 1 Preheat oven to 425 F. Toss potatoes with 2 tablespoons melted Organic Coconut Oil and Gourmet Sea Salt: Five Pepper. Spread on a sheet pan and cook for about 30 minutes or until potatoes are golden brown and cooked through. 2 Drain water from tofu. Place tofu on a paper towel lined plate and pat dry, pressing slightly to release some of the liquid. Mash in a bowl with a potato masher; set aside. 3 Heat remaining 1 tablespoon Organic Coconut Oil in a 12-inch nonstick skillet over medium heat. Add the onion and bell pepper and sauté for about 5 minutes or until tender. Stir in spinach and cook until slightly wilted. Season with 1 teaspoon Memphis Dry Rub. 4 Move vegetables to one side of the pan. Add the tofu and cook for 5 minutes or until heated through. 5 Season tofu with remaining 2 teaspoons Memphis Dry Rub and turmeric. Stir vegetables into tofu. 6 Serve tofu scramble with roasted potatoes. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES
MAKE FRESH DINNERS - VEGETARIAN MEXICAN TORTILLA PIZZAS Calories 470; Fat 24g; Saturated Fat 10g; Carbohydrates 47g; Fiber 6g; Protein 20g; Cholesterol 25mg; Sodium 820mg Grocery List WILDTREE PRODUCTS Chipotle Lime Rub Memphis Dry Rub Organic Coconut Oil BREAD/PASTA/RICE/FLOUR Whole wheat tortillas, 4 (8-inch) each DAIRY Mexican cheese blend, 1 cup shredded Greek yogurt, nonfat, ¼ cup MISC. Pinto beans, 1 (15.5 ounce) can Vegetable broth, low sodium, ½ cup PRODUCE Yellow onion, ½ each Red onion, ¼ each Red bell pepper, ½ each Avocado, 1 each Lime, ½ each Scallions, 2 each Tools You ll Need Knife Sheet pans Cutting board Food processor Measuring spoons Measuring cups 10-inch nonstick skillet Can opener Strainer Potato masher Rubber spatula or wooden spoon Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip This recipe can also be made with any bean in your pantry. Experiment with black or cannellini beans, instead! MAKES 4 SERVINGS START TO FINISH 25-30 MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE
INGREDIENTS 1 tablespoon Wildtree Organic Coconut Oil ½ yellow onion, diced 1 teaspoon Wildtree Memphis Dry Rub 1 (15.5 ounce) can pinto beans, drained and rinsed ½ cup low sodium vegetable broth 4 (8-inch) whole wheat tortillas ½ red bell pepper, thinly sliced ¼ red onion, thinly sliced 1 cup shredded Mexican cheese blend 1 avocado ¼ cup nonfat Greek yogurt ½ lime, juiced 1 teaspoon Wildtree Chipotle Lime Rub 2 scallions, sliced 1 Preheat oven to 400 F. Heat Organic Coconut Oil in a 10-inch nonstick skillet over medium heat. Add onion and sauté until browned. Stir in Memphis Dry Rub. 2 Add beans and vegetable broth and bring to a simmer. Mash beans to desired consistency; cook until heated through. 3 Lay tortillas flat on a sheet pan. Spread bean mixture evenly over each tortilla. Top with red bell pepper and red onion, and finish with cheese. Bake for 10 minutes or until cheese is melted and tortilla bottom is crisp. 4 Meanwhile, prepare avocado cream: Add avocado, Greek yogurt, lime juice, and Chipotle Lime Rub to a food processor and puree until smooth. 5 Top pizzas with avocado cream and scallions FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES
MAKE FRESH DINNERS - VEGETARIAN ORECCHIETTE WITH PEAS & SUN DRIED TOMATOES Calories 470; Fat 11g; Saturated Fat 5g; Carbohydrates 76g; Fiber 6g; Protein 19g; Cholesterol 20mg; Sodium 260mg *Parmesan cheese not included in nutrient information. Grocery List WILDTREE PRODUCTS Wildtree s Alfredo Extraordinaire BREAD/PASTA/RICE/FLOUR Orecchiette pasta, 1 pound Flour, 2 tablespoons DAIRY Butter, unsalted, 2 tablespoons Milk, low fat, 1 cup PRODUCE Peas, frozen, 2 cups Sun-dried tomatoes, 1 cup sliced Basil, ¼ cup sliced Tools You ll Need Large saucepan Strainer Measuring cups Measuring spoons Whisk Rubber spatula Knife Cutting board Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip Can t find orecchiette? Small shell-shaped pasta will work great too! MAKES 6 SERVINGS START TO FINISH 20-25 MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE
INGREDIENTS 1 pound dry orecchiette pasta 2 tablespoons unsalted butter 2 tablespoons flour ¾ cup water 1 cup low fat milk 1 package Wildtree s Alfredo Extraordinaire 2 cups frozen peas 1 cup sliced sun-dried tomatoes ¼ cup sliced basil 1 Bring a large saucepan of water to a boil and cook the pasta according to package directions. Drain and set aside. 2 While pasta is cooking, prepare the Alfredo sauce. Melt butter in a medium saucepan over medium heat. Whisk in the flour to form a roux; cook for 30 seconds. 3 Whisk in the water, milk, and Wildtree s Alfredo Extraordinaire until smooth. Add the peas and sun-dried tomatoes. Cook the mixture over medium heat for about 5 minutes until it begins to thicken. 4 Stir in cooked pasta. 5 Serve with basil and Parmesan cheese if desired. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES
MAKE FRESH DINNERS - VEGETARIAN SWEET POTATO LENTIL CHILI Calories 270; Fat 3.5g; Saturated Fat 2.5g; Carbohydrates 47g; Fiber 3g; Protein 14g; Cholesterol 0mg; Sodium 440mg Grocery List WILDTREE PRODUCTS Chipotle Lime Rub Organic Coconut Oil BREAD/PASTA/RICE/FLOUR Lentils, 1 cup MISC. Vegetable broth, low sodium 3 cups Chipotle peppers in adobo sauce (canned), 2 peppers Diced tomatoes with green chilies, 1 (10 ounce) can PRODUCE Yellow onion, 1 each Yellow bell pepper, 1 each Garlic, 3 cloves Sweet potatoes, 2 each Tools You ll Need Knife Cutting board Large saucepan Measuring cups Measuring spoons Rubber spatula or wooden spoon Potato masher Can opener Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip Did you know that Chipotle peppers are actually just smoked Jalapeños? They can be very spicy when used in recipes. Use fewer if you like your food with a little less kick! MAKES 5 SERVINGS START TO FINISH 40-45 MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE
INGREDIENTS 1 tablespoon Wildtree Organic Coconut Oil 1 yellow onion, diced 1 yellow bell pepper, diced 3 garlic cloves, minced 2 chipotle peppers in adobo sauce, diced 1 tablespoon Wildtree Chipotle Lime Rub 1 cup lentils 1 (10 ounce) can diced tomatoes with green chilies 3 cups low sodium vegetable broth 2 sweet potatoes, peeled and diced 1 Heat Organic Coconut Oil in a large saucepan over medium heat. Add onion and bell pepper and sauté for 5 minutes. 2 Add garlic, chipotles in adobe sauce, and Chipotle Lime Rub. Cook for another minute. 3 Add lentils, diced tomatoes, vegetable broth, and sweet potatoes; bring to a boil. Lower heat and simmer for about 30 minutes or until lentils and sweet potatoes are tender. 4 Mash or puree slightly to thicken chili if desired. 5 Serve chili with desired toppings. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES
MAKE FRESH DINNERS - VEGETARIAN TOFU & BROCCOLI QUINOA BOWL Calories 450; Fat 19g; Saturated Fat 9g; Carbohydrates 49g; Fiber 4g; Protein 20g; Cholesterol 0mg; Sodium 650mg Grocery List WILDTREE PRODUCTS Organic Coconut Oil Pacific Fusion Sauce BREAD/PASTA/RICE/FLOUR Quinoa, 1 cup dry MISC. Cornstarch, 3 tablespoons Sesame seeds, 1 tablespoon PRODUCE Broccoli florets, 8 ounces Red onion. ¼ each Scallions, 2 each PROTEIN Tofu, extra firm, 1 (14 ounce) package Tools You ll Need Knife Cutting board Saucepan with lid 12-inch nonstick skillet Measuring cups Measuring spoons Rubber spatula Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip This stir-fry gets its protein not only from tofu, but from quinoa as well. Quinoa contains 8 grams of protein per cup and is a complete protein, which means it provides all 9 essential amino acids that our bodies need. MAKES 4 SERVINGS START TO FINISH 30-35 MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE
INGREDIENTS 1 cup dry quinoa 2 cups water 1 (14 ounce) package extra firm tofu 3 tablespoons cornstarch 3 tablespoons Wildtree Organic Coconut Oil, divided 8 ounces broccoli florets ¼ red onion, sliced ¼ cup Wildtree Pacific Fusion Sauce 1 tablespoon sesame seeds 2 scallions, sliced 1 Prepare quinoa according to package directions. 2 Drain water from tofu. Place tofu on a paper towel lined plate and pat dry, pressing slightly to release some of the liquid. Slice tofu into 1-inch cubes. 3 Coat tofu in cornstarch. Heat 2 tablespoons Organic Coconut Oil in a 12-inch nonstick skillet over medium heat. Add tofu; cook until browned on all sides. Remove from pan. 4 Add remaining 1 tablespoon Organic Coconut Oil to the now empty skillet. Add broccoli and sauté for 5 minutes. Add red onion and sauté for 5 minutes more or until vegetables are tender. 5 Return tofu back to skillet along with Pacific Fusion Sauce and toss to coat tofu and vegetables in sauce. 6 Serve stir-fry over quinoa and garnish with sesame seeds and scallions. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES
MAKE FRESH DINNERS - VEGETARIAN TOFU LETTUCE WRAPS Calories 310; Fat 8g; Saturated Fat 0g; Carbohydrates 35g; Fiber 13g; Protein 25g; Cholesterol 45mg; Sodium 360mg Grocery List WILDTREE PRODUCTS Organic Coconut Oil Pacific Fusion Sauce BREAD/PASTA/RICE/FLOUR Instant brown rice, 1½ cups MISC. Vegetable broth, low sodium, 1½ cups Sesame oil, 1 teaspoon PRODUCE Garlic, 2 cloves Shiitake mushrooms, 2 (3.5 ounce) packages Carrots, ½ cup shredded Scallions, 3 each Bibb lettuce, 12 leaves Cilantro, ¼ cup chopped PROTEIN Tofu, extra firm, 1 (14 ounce) package Tools You ll Need Knife Cutting board Medium saucepan with lid 12-inch nonstick skillet Rubber spatula Mixing bowl Potato masher Measuring cups Measuring spoons Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip Shiitake mushrooms have a strong savory flavor to add a meaty taste to this goodfor-you lettuce wrap. MAKES 6 SERVINGS START TO FINISH 30-35 MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE
INGREDIENTS 1 (14 ounce) container extra firm tofu ¹ ³ cup Wildtree Pacific Fusion Sauce 2 tablespoons Wildtree Organic Coconut Oil, divided 2 cloves garlic 1½ cups instant brown rice 1½ cups low sodium vegetable broth 1 teaspoon sesame oil ¼ cup chopped cilantro 2 (3.5 ounce) packages sliced shiitake mushrooms ½ cup shredded carrot 3 scallions, sliced 12 Bibb lettuce leaves 1 Drain water from tofu. Place tofu on a paper towel lined plate and pat dry, pressing slightly to release some of the liquid. Mash in a bowl with a potato masher. Add Pacific Fusion Sauce and toss to coat the tofu; set aside. 2 Heat 1 tablespoon Organic Coconut Oil in a medium saucepan over medium heat. Add garlic and rice and sauté for 2 minutes. Stir in vegetable broth and sesame oil. Bring to a boil, reduce heat, cover, and simmer for 12-15 minutes or until rice is tender and liquid is absorbed; stir in cilantro. Cover to keep warm. 3 While rice is cooking, heat remaining 1 tablespoon Organic Coconut Oil in a 12-inch nonstick skillet over medium heat. Add mushrooms and sauté for about 7-10 minutes or until starting to brown. 4 Add tofu. Sauté for 5-10 minutes or until heated through. 5 Stir in carrots and scallions. 6 Serve tofu mixture in lettuce cups with rice on side. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES