VEGETARIAN BREAKFAST 1 Chocolate Chip Greek Yogurt Pancakes Cook Time: 20 min Serving: 4 2 cups white whole wheat flour 2 teaspoons baking powder ½ teaspoon baking soda ½ teaspoon salt 1 cup vanilla Greek yogurt 1 cup milk 2 large eggs 2 tablespoons oil 3 tablespoons honey 1 teaspoon vanilla extract ½ cup mini chocolate chips Heat a large skillet or griddle to medium heat and spray well with non stick cooking spray. In a large bowl, mix together the flour, baking powder, baking soda, and salt. In a separate bowl, mix together the greek yogurt, milk, eggs, oil, honey, and vanilla. Add the dry ingredients to the wet ingredients and mix until just combined, making sure not to over mix the batter. Gently fold in the chocolate chips. Using a ¼ cup measuring cup, scoop the batter from the bowl and drop onto the skillet or griddle. Once the top starts to bubble and the edges look set, flip and let cook for another 1-2 minutes. Serve with extra chocolate chips, fresh fruit, or pure maple syrup!
VEGETARIAN BREAKFAST 2 Cook Time: 35 min Serving: 4 Vegan Mexican Breakfast Burrito 2 cups of chopped red or gold potatoes about 1/4 inch size 2 cups of chopped bell pepper strips about 2 inch long 1/4 cup water 1/2 teaspoon fine sea salt 1 cup cooked chickpeas, drained and rinsed if using canned 1 cup corn 1 cup smooth salsa, not chunky 1 teaspoon ground cumin 1/8-1/4 teaspoon ground chipotle Chile pepper spice Avocado Cumin Cream 1 large avocado 1/2 teaspoon ground cumin 2 tablespoons salsa 1/2 tablespoon water 1/4 teaspoon fine sea salt Large Tortillas/Wraps of your choice Optional garnish: fresh chopped jalapenos First, you ll need to roast your potatoes. Preheat the oven to 400 degrees F (204 C) and line a sheet pan with parchment paper, so they don t stick. Spread the chopped potatoes out evenly and season lightly with salt and pepper. Make sure you ve chopped your potatoes about 1/4 inch each. Bake for 20 minutes until tender and starting to brown. Make sure they are done by checking one with a fork. While the potatoes are cooking, chop your bell peppers into 2 inch strips. Get all your chickpeas, corn and spices ready. When there is about 10 minutes left cooking for your potatoes, you can start to cook the bell peppers. That way everything should be done the same time. Add your bell peppers to a large pan with the 1/4 cup water. Turn to medium heat and cook for 5-8 minutes until tender and the water is basically all evaporated. Don t move on to the next step until all the water has evaporated. Add the chickpeas, corn, salsa, cumin and chipotle chile pepper (if using). Stir well to coat everything. Cook 5-10 minutes until everything is heated through and the sauce has thickened up. While the veggie mixture is cooking, prepare the avocado cumin cream by processing the ingredients either in a food processor or for faster results, I just used a hand immersion blender. Blend until smooth. Add more water if you want it thinner. Add the cooked veggie mixture to your tortillas and drizzle the avocado cream inside and on top for presentation, if desired. Add optional chopped jalapeno for garnish. The avocado cream is only good eaten right away, as it will turn brown. You can wrap extra burritos tightly in foil (minus the avocado cream) and store them in the fridge. Just reheat in a toaster oven or regular oven at 300 degrees F until warmed through.
VEGETARIAN BREAKFAST 3 Tropical Green Smoothie Cook Time: 5 min Serving: 4 3 Cups Spinach, Kale, or a blend of small leafy greens, packed 1 Banana, peeled 1 Orange, peeled 1 1/2 Cups Pineapple, cubed 1/2 Avocado, pitted and skin removed 1 Cup Coconut Milk (canned for best flavor) 1 Tbl Maple Syrup (optional - use if fruit is not very sweet) 2 Cups Crushed Ice 3 Drops Wild Orange Essential Oil (optional) Dried Coconut Chips (optional) Chia Seeds (optional) Place all ingredients (excluding the coconut chips and chia seeds) in a high speed blender and blend until very smooth and creamy, 1 1/2-2 minutes. Pour into 3-4 glasses and top with dried coconut chips and chia seeds, if desired. Will keep up to 2-3 days refrigerated. Stir briskly to re-combine if storing in the fridge.
VEGETARIAN BREAKFAST 4 Cook time 25 min Serving 30-40 tots Skinny Baked Cauliflower Tots 2 cups cauliflower florets 1 large egg ½ cup onion, minced ¼ cup bell pepper, minced (optional) ½ cup cheddar cheese, shredded ¼ cup Parmesan cheese ¼ cup breadcrumbs ¼ minced cilantro or parsley (optional) salt and pepper to taste cooking spray or oil Preheat oven to 375 F. Spray a nonstick cookie sheet with cooking spray or lightly grease with oil. Set aside. Steam cauliflower in hot water for 3-5 minutes or until nice and soft, drain and chopped with a knife or blend in the food processor ( just a few seconds.) In a medium bowl, combine all of the ingredients and season with salt and pepper to taste. Spoon about 1 tablespoon of mixture in your hands and roll into small oval shaped tots. Place on the cookie sheet ½ inch apart and bake for about 20 minutes, turning halfway through cooking until golden.
VEGETARIAN BREAKFAST 5 Cook Time: 23 min Serving: 4 Low Carb Egg Breakfast Muffins 1 bell pepper 3 spring onions 4 little cherry tomatoes/one normal tomato 6 eggs 1 handful spinach/ green leaves 2 slices cheddar (2 slices = around 50g; you can use different cheese too) 1/4-1/2 tsp salt 4-5 splashes hot sauce Preheat the oven to 200 C/ 390 F. Wash and dice the pepper, onions and tomatoes and put them in a large mixing bowl. Add the eggs and salt and mix well. Pro tip - crack the eggs separately before adding. That way if you get a bad one, it won t ruin the whole meal. Optionally add some hot sauce, curry powder...whatever you like. Grease the muffin tin with oil and kitchen paper/baking brush and pour the egg mixture evenly into the muffin slots. Layer some cheese over the top of each muffin before they go into the oven is a delicious addition! You can also mix in the cheese to the batter. Pop the tray into the oven for 15-18 minutes or until the tops is firm to the touch.
VEGETARIAN LUNCH 6 Pistachio & Spinach Hummus Cook Time: 20 min Serving: 4 For Pesto: 2 cups basil ½ cup spinach ½ cup pistachio, toasted 4 cloves garlic ½ cup extra virgin olive oil 4 tbsp fresh-squeezed lemon juice ⅛ tsp salt For Hummus: 19 oz cooked or canned chickpeas 1 tbsp freshly squeezed lemon juice 2 tbsp olive oil, plus more to drizzle over the hummus 2 cloves garlic, mashed ¾ tsp salt ¼ tsp cumin ¼ cup Pistachio Spinach Basil Pesto (recipe above) ½ tsp red hot chili flakes plus some for topping (optional) For Pesto: Throw all the ingredients in a blender until blended and smooth. Add more oil & lemon juice if necessary to get desired texture. For Hummus: Place all ingredients in a blender, leaving some pesto and chili flakes aside for the topping, and blend until smooth texture is achieved. Top your hummus with an extra dollop of the pesto and some crushed pistachios and chili flakes and you re done. Pair either with crackers or pita and enjoy
VEGETARIAN LUNCH 7 Chickpea Salad Sandwich Cook Time: 10 min Serving: 4 2 Cups Cooked Chickpeas 2 Stalks of Celery ¼ of a Medium Red Onion 3 Tablespoons Vegan Mayonnaise 1 Tablespoon Dijon Mustard 2 teaspoons Capers ¼ teaspoon Salt Several Grinds of Pepper Lettuce or other toppings Slices of Bread or a Tortilla Drain and rinse chickpeas thoroughly. Toss them into a food processor and pulse several times. Or could also do this with a fork or potato masher if you don t have a food processor. Chop up celery and the red onion and add to the food processor. Add the rest of the ingredients into the food processor and pulse several times to combine. Spread on bread or in a wrap and top with your favorite veggies.
VEGETARIAN LUNCH 8 Grilled Mushroom Cheesesteaks Cook Time: 20 min Serving: 4 For the mushrooms: 1 tablespoon olive oil 1 medium onion, sliced thinly 20 ounces baby bella or white button mushrooms, sliced 1 tablespoon reduced sodium soy sauce 1/4 teaspoon black pepper For the cheese wiz sauce: 1 tablespoon unsalted butter 1 tablespoon all-purpose flour 2/3 cup low-fat milk (warmed for 1 minute in microwave) 4 ounces Cabot Extra Sharp Cheddar 4 (6-inch) whole-wheat rolls In a grill pan, heat olive oil over medium heat. Add onion and cook for about 5 minutes, stirring occasionally. Add mushrooms and grill for about 10 minutes, stirring occasionally. Add soy sauce and black pepper, stir and grill for another 5 minutes, stirring occasionally. Remove from pan. Place rolls, cut side down on pan and grill for a few minutes until toasted. While mushrooms are grilling, make cheese sauce by placing a small sauce pan over medium heat. Add butter and once melted, whisk in flour. Slowly pour in warm milk, whisking constantly. Whisk frequently until sauce thickens (about 2-3 minutes.) Slowly whisk in cheese and whisk until melted. Remove from stove. To assemble sandwiches, divide mushrooms evenly among 4 rolls. Pour cheese sauce over mushrooms and serve immediately.
VEGETARIAN LUNCH 9 Pizza Quinoa Burgers Cook Time: 21 min Serving: 4-5 1/4 cup uncooked quinoa 2/3 cup water 1/2 tsp salt 1/2 cup tomato paste 2 tsp oregano 3/4 tsp onion powder 1 cup cooked or canned pinto beans (150g once drained) burger buns and toppings of choice Combine the quinoa, water, and 1/4 tsp of the salt in a pot. Bring to a boil. Cover and simmer 14 minutes or until fluffy. If you wish to bake instead of fry the burgers, preheat oven to 400 F. Mash beans fully, then stir together all ingredients, including the quinoa. Form patties, and either fry over medium heat in a little oil OR place on a greased baking sheet and bake on the center rack 15 minutes, flip carefully, and bake an additional 6 minutes. Let cool completely. They are delicate due to the lack of flour, but they do hold together nicely as long as you use a spatula to move the patties. Top with traditional burger toppings or pizza toppings as desired.
VEGETARIAN LUNCH 10 Lo Mein Cook Time: 40 min Serving: 2 8 ounces lo mein egg noodles* 1 tablespoon olive oil 2 cloves garlic, minced 2 cups cremini mushrooms, sliced 1 red bell pepper, julienned 1 carrot, julienned 1/2 cup snow peas 3 cups baby spinach FOR THE SAUCE 2 tablespoons reduced sodium soy sauce, or more, to taste 2 teaspoons sugar 1 teaspoon sesame oil 1/2 teaspoon ground ginger 1/2 teaspoon Sriracha, or more, to taste In a small bowl, whisk together soy sauce, sugar, sesame oil, ginger and Sriracha; set aside. In a large pot of boiling water, cook noodles according to package instructions; drain well. Heat olive oil in a large skillet or wok over medium high heat. Add garlic, mushrooms, bell pepper and carrot. Cook, stirring frequently, until tender, about 3-4 minutes. Stir in snow peas and spinach until the spinach has wilted, about 2-3 minutes. Stir in egg noodles and soy sauce mixture, and gently toss to combine. Serve immediately
VEGETARIAN DINNER 11 Vegetarian Mexican Rice Cook Time: 40 min Serving: 2-3 1 cup basmati rice 2 teaspoons olive oil 1 small red onion, chopped ½ jalapeno pepper, chopped 2 garlic cloves, chopped 3 tablespoons yellow corn ¼ teaspoon cumin powder ¼ teaspoon cayenne pepper, optional 1 cup crushed canned tomatoes 1.5 cups vegetable broth or water juice of 1 lime 1 tablespoon chopped cilantro salt, to taste black pepper, to taste Rinse and soak rice in enough water for 15-20 minutes. Drain and set aside. Heat olive oil in a pan on medium heat. Once hot add chopped red onion and cook for a minute. Then add chopped jalapeno and cook for a minute. Add chopped garlic and cook for another minute. Add yellow corn and mix. Add cumin powder, salt, pepper and mix. You may also add some cayenne pepper at this point to increase the heat. Add the soaked rice to the pan and saute for 2-3 minutes. Add crushed tomatoes, vegetable broth or water and mix. Lower the heat to medium. Cover the pan and cook for 10 minutes. After 10 minutes, lower heat to low and cover and cook for another 5-10 minutes or till rice is soft and done. Switch off flame and let the rice remain covered. Remove cover after 10-15 minutes. Fluff with fork, add cilantro and lime juice. Serve vegetarian mexican rice as a side or main dish and enjoy!
VEGETARIAN DINNER 12 Vegan Pizza Cook Time: 40 min Serving: 2 PIZZA 1/2 of one Trader Joe s garlic-herb pizza crust 1/2 cup each Red, Green and Orange bell pepper, loosely chopped 1/3 cup red onion, chopped 1 cup button mushrooms, chopped 1/2 tsp each dried or fresh basil, oregano and garlic powder 1/4 tsp sea salt SAUCE 1 15-ounce can tomato sauce OR 6-ounce can tomato paste 1/2 tsp each dried or fresh basil, oregano, garlic powder, granulated sugar Sea salt to taste (~1/4 tsp) TOPPINGS 1/2 cup vegan parmesan cheese Red pepper flake + dried oregano Preheat oven to 425 degrees F and position a rack in the middle of the oven. Bring large skillet to medium heat. Once hot, add 1 Tbsp olive oil, onion and peppers. Season with salt, herbs and stir. Cook until soft and slightly charred 10-15 minutes, adding the mushrooms in the last few minutes. Set aside. Prepare sauce by adding tomato sauce to a mixing bowl and adding seasonings and salt to taste. Adjust seasonings as needed. Set aside. Prepare vegan parmesan if you haven t already by blitzing raw cashes, sea salt, nutritional yeast and garlic powder in a food processor until a fine meal is reached. Transfer to jar and refrigerate to keep fresh. Roll out dough onto a floured surface and transfer to a parchment-lined round baking sheet. You re going to add the pizza with the parchment directly to the oven to properly crisp the crust, so any round object will do as it s not actually going into the oven. Top with desired amount of tomato sauce, a sprinkle of parmesan cheese and the sautéed veggies. Use the baking sheet to gently slide the pizza directly onto the oven rack with the parchment underneath. Otherwise it will fall through. Bake for 17-20 minutes or until crisp and golden brown. Serve with remaining parmesan cheese, dried oregano and red pepper flake.
VEGETARIAN DINNER 13 30 Minute Vegetarian Meatballs Cook Time: 30 min Serving: 10 3 cups cauliflower florets (roughly 1 head of cauliflower) 3 cups cooked quinoa and/or brown rice ¾ cups of a dry ingredient like oat flour, almond meal, breadcrumbs, etc. 4 eggs 1 heaping tablespoon chili Powder 2 teaspoons salt enough olive oil to cover the bottom of a frying pan with a thin coating Cauliflower: Cook the cauliflower florets in a pot of boiling water for about 5 minutes, till forktender. Drain well. Mix: Pulse the quinoa and cauliflower through a food processor until semi-smooth. Transfer mixture to a large mixing bowl and combine with all other ingredients. Stir until everything is incorporated. Roll into small balls. Cook: Heat a thin layer of olive oil in a skillet over medium heat - add the balls and cook for a few minutes on each side - they will need to be gently turned every so often to get browned all the way around
VEGETARIAN DINNER 14 Vegetarian Slow Cooker Chili Cook Time: 6 Hr. 20 min Serving: 4 1/2 cup olive oil 4 onions, chopped 4 cloves garlic, minced 4 celery stalks, cut 1/4 inches crosswise 4 red, yellow or orange bell peppers, seeded and chopped 1 (15.5 ounce) cans black beans, rinsed & drained 1 can cannellini beans, rinsed & drained 1 can pinto beans, rinsed & drained 1 can kidney beans, rinsed & drained 1 can of diced tomatoes 6 tablespoons chili powder 2 tablespoons dried oregano 2 teaspoons salt 2 teaspoons ground cumin 1/2 teaspoon ground black pepper 2 tablespoons distilled white vinegar 1 tablespoon hot sauce Heat the olive oil in a large skillet over medium-high heat. Add the onions and garlic sauté until they soften but don t brown, about five minutes. Add the peppers and celery and sauté until lightly browned and tender, about 5 minutes. Set your slow cooker to low. Add the beans, vegetables, diced tomatoes, spices, vinegar, and hot sauce. Stir to combine and cover. Cook on low heat for 6 to 8 hours.
VEGETARIAN DINNER 15 Spinach Lasagna Cook Time: 5 hr 30 min Serving: 6-8 2 packs frozen spinach 2 cups Italian chesse Blend, grated 3/4 cup Parmesan cheese, grated, plus extra for garnish 2 jars Alfredo sauce 1 package lasagna noodles Cook spinach according to package directions and let cool. Squeeze spinach in your hands to remove any excess moisture. Lightly grease the inside of a 5-6-quart slow cooker with non-stick spray. In a medium bowl, mix alfredo sauce with 1 cup Italian cheese. Spread 1/4 cheese sauce on the bottom of the your slow cooker. Cover the sauce with 3 lasagna noodles, making sure to break the noodles as necessary to fit the pot. Top the noodles with 1/3 spinach, 1/2 cup remaining Italian cheese and 1/4 remaining cheese sauce. Repeat the process so that you have a total of three layers. Place three noodles over the top of the lasagna. Spread the remaining sauce over the noodles, and sprinkle with the Parmesan cheese. Cover, turn the slow cooker on low, and cook for 3 1/2-4 1/2 hours. Turn off the heat about 10 minutes prior to serving. Slice and serve hot, garnished with more cheese.