1. Add all ingredients for the beet burgers into a food processor and pulse or blend until everything is chopped well. Then, add in egg and breadcrumbs. Mix once or twice until combined. 2. Take mix and make into patties by hand. You may need to refrigerate 30 minutes if the mix is too soggy to work with. 3. While patties chill, add ingredients into cleaned food processor for Chipotle aioli, blend until mixed. 4. Heat a non-stick skillet (or frying pan) with coconut or olive oil. Cook beet burgers on low-medium heat 7-10 minutes per side until cooked. 5. Serve on a toasted bun or bed of greens and top with your favorite fixings (goat cheese is a nice addition), and then dress with Chipotle aioli sauce. BEETBURGERS 1 cup raw, peeled, and grated beets 3 tablespoons walnuts 4 large mushrooms, washed with stems trimmed ¾ cup garbanzo beans 2 tablespoons fresh cilantro 2 teaspoons garlic, minced FOR AIOLI SAUCE 6 65 min. serving(s) ¾ cup plain Greek yogurt ¾ cup light sour cream ½ (7.5 oz) can of Chipotle peppers in adobo sauce 1 teaspoon lime juice SERVE WITH: ROASTED SWEET POTATO WEDGES
TERIYAKI SALMON SALAD ¼ cup sliced almonds 1 (9 oz) package chopped lettuce mix 1 cup shredded carrots 3 green onions, thinly sliced 4 (4 oz) salmon fillets Salt and pepper to taste FOR DRESSING 4 30 min. serving(s) 2 tablespoons light brown sugar ¼ cup olive oil 3 tablespoons rice wine vinegar 2 tablespoons reduced-sodium teriyaki sauce 2 tablespoons sesame oil 1. Preheat oven to 350 degrees F. Toast sliced almonds by arranging on a sheet pan and baking 6-8 minutes, just until they smell fragrant. Let cool. 2. Divide lettuce, carrots, green onions and toasted almonds evenly between 4 large salad bowls. 3. In a mixing bowl, whisk together rice wine vinegar, teriyaki sauce, sesame oil, brown sugar and olive oil to create a dressing. 4. Preheat broiler to High. Season salmon with generous amount of salt and pepper and place on a broiler pan or heavy sheet pan. Place on the second oven rack from the broiler and cook 8-10 minutes or until flaky. 5. Place on cooked salmon fillet atop each salad and service drizzled with the dressing.
TUSCAN TOMATO SOUP 3 tablespoons olive oil 1.5 cups chopped red onion 2 large raw carrots minced 3 cloves raw garlic, minced 7 medium sized tomatoes, chopped 2 cups raw kale, chopped 1 can of garbanzo beans, rinsed 10 basil leaves, chopped fine 2 tablespoons tomato paste 3 cups vegetable or chick stock 1 teaspoon crushed red pepper 1 tablespoon heavy cream 70 min. 6 serving(s) SERVE WITH: GRILLED CAESAR SALAD 1. In a large stock pot, heat olive oil on medium/high heat then add carrots and onions cooking 10-12 minutes, add garlic and cook an additional 2 minutes. 2. Add in tomatoes, sugar, chick stock, tomato paste, crushed red pepper, rosemary, salt, black pepper, garbanzo beans, kale, and the majority of the chopped basil (safe 1 tbsp basil for garnish). 3. Bring all ingredients to a boil, then simmer uncovered for 40 minutes. 4. Add in the cream as your last step and cook an additional 5 minutes on low. (If the soup is too thick for your taste, add in 1-2 cups water to thin out soup). 5. Serve into soup bowl and garnish with basil.
ASIAN EDAMAME SALAD WITH PEANUT DRESSING 8 oz thin whole wheat spaghetti 1 red pepper, thinly sliced 1 cup shredded carrots 1 cup shredded purple cabbage 1 cup edamame, cooked and shelled ½ cup cilantro, chopped 30 min. 4 serving(s) PEANUT DRESSING ¼ cup peanut butter 3 tablespoons olive oil ½ teaspoon salt 1 ½ tablespoon rice vinegar 1 tablespoon reduced sodium soy sauce 1 teaspoon sesame oil 1 tablespoon honey 1. Cook spaghetti (or rice noodles) according to package instructions. Allow to cool. 1 garlic clove, minced 2. While noodles are cooking and cooling, combine all of the dressing ingredients 1 teaspoon grated fresh ginger in a small bowl and whisk until smooth. Taste and adjust ingredients to your liking, Water to thin, if desired maybe a bit more lime juice or a bit more honey depending on what you like! Add GARNISH water as needed to thin. 3. Combine red pepper, carrots, purple cabbage, edamame and cilantro in a large Peanuts (or almonds) bowl. Toss with a bit of dressing. Add pasta and toss everything together with Cilantro additional dressing until combined. Sriracha 4. Serve topped with peanuts, a squeeze of lime, additional cilantro and sriracha if Lime juice you like a little heat.
CHICKEN STIR FRY 4 chicken breasts, cut into bite sized pieces 2 tablespoons extra virgin olive oil 1 cup brown rice 3 medium sized carrots, washed and sliced 1 medium yellow or white onion, chopped 1 yellow or white onion, chopped 1 yellow or red pepper, washed and cubed 1 medium size bunch of bok choy, washed and diced ½ head of broccoli, washed and heads cut into bite-sized pieces 1 container (2 cups) snow peas, washed and clean STIR FRY SAUCE 1.2 cup reduced sodium soy sauce 1 tablespoon sesame oil 1 teaspoon sesame seeds 1 tablespoon garlic 2.5 tablespoons ginger paste 1 teaspoon red chili pepper flakes 1 teaspoon honey 60 min. 4 serving(s) SERVE WITH: CAULIFLOWER CILANTRO RICE 1. Follow package instructions for 1 cup dry brown rice. 2. Mix together the stir-fry sauce ingredients into a measuring cup or bowl and set aside. 3. Prep the vetables and the chicken as indicated above, then set aside. 4. Heat a large frying pan, add in the 2 tablespoons EVOO add chicken breast and brown until fully cooked. 5. Wait until all the rice is cooked, and cooling. Next add in all the veggies to the cooked chicken and cover your stir-fry with the prepared sauce. 6. Cook the entire stir-fry will cook 3-5 minutes together until veggies are bright in color but still crisp. 7. Plate ½ cup rice toe ach plate and distribute the stir-fry among the 4 plates.
5 DAY PLANT BASED MEAL PLAN