Vegetarian

Roasted, Balsamic Brussels Sprouts with Grapes and Goat Cheese


INGREDIENTS:

  • 5 - 6 cups of Brussels sprouts (quartered) 
  • 2 tablespoons unmelted coconut oil
  • 1 cup of halved grapes
  • 1 -2 tablespoons of Balsamic vinegar or glaze
  • 1/2 cup of crumbled goat cheese

DIRECTIONS: 

Pre-heat oven to 425. Cut up the Brussels sprouts into quarters and mix with coconut oil. Cook the sprouts for about 3 minutes until the coconut oil melts. Then take the Brussels sprouts out and stir them around in the cocount oil, and cook for another 15 - 20 minutes until brown. Take the Brussels sprouts out of the oven again and mix in the grapes and Balsamic vinegar or glaze. Cook for about another 10 minutes, take out out and let cool. Then crumble the goat cheese into the sprouts and enjoy!

Serves: 5 - 6

Tempeh Rice Bowl

Ingredients:

for the tempeh marinade:

  • 2 tablespoons hoisin sauce
  • 1 teaspoon honey
  • 1 teaspoon rice vinegar
  • 1 teaspoon soy sauce, or liquid amino acids
  • 8 ounce package tempeh, sliced

for the rice:

  • 2 cups vegetable broth or water
  • 1 cup uncooked brown rice
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon chopped fresh cilantro leaves

assemble:

  • 1 cup sprouts
  • 1 cup grated or julienne carrots
  • 1 cup grated or julienne beets
  • 2 green onions, sliced diagonally
  • 2 soft cooked eggs
  • 1 tablespoon chopped fresh cilantro leaves, for garnish
  • Additional tamari or hoisin sauce for dressing (optional)

Directions:

  1. Whisk together the hoisin sauce, honey, vinegar and soy sauce until smooth. Arrange the tempeh slices in a shallow dish and pour the marinade over the slices. Turn each slice to coat. Cover, and refrigerate for several hours.
  2. Bring the broth or water to a boil in a medium sauce pot. Add the rice, reduce heat to maintain an active simmer, and cover. Cook the rice for the time indicated on the package directions (I simmer the rice for 20 minutes, then turn off the heat and let the rice steam, untouched, on the burner for 20 to 25 minutes more).
  3. Heat a skillet over medium, and cook the tempeh slices in a single layer, turning once, until nice and brown on both sides.
  4. Divide the rice among two serving bowls, layering each with half of the tempeh, sprouts, carrots, and beets.
  5. Gently peel and slice the eggs, and nestle two halves in the rice of each bowl.
  6. Top with green onions and a sprinkle of cilantro. If desired, add a dash or two of tamari sauce or a drizzle of water-thinned hoisin over the bowls.
  7. Enjoy!

Shawarma with Chickpeas

Ingredients:

For the Chickpeas:

  • 1 15-ounce  can chickpeas, rinsed, drained and patted dry
  • 1 Tbsp olive oil
  • 1 tsp  cumin
  • 1 tsp garlic powder
  • 1/2 tsp each sea salt, black pepper, and paprika
  • 1/4 tsp ground coriander
  • 1/4 tsp ground cinnamon

For the Sauce:

  • 1/4 cup hummus 
  • 1 tbsp. of fresh lemon juice
  • 3/4 - 1 tsp dried dill (or sub 2-3 tsp fresh)
  • 3 cloves garlic, minced
  • 2-3 Tbsp unsweetened almond milk to thin
  • optional: Sea salt to taste 

For Serving:

  • optional: Vegan pita or flatbread (Gluten-free if you prefer)
  • Sliced tomato
  • Sliced red onion
  • Romaine lettuce or fresh parsley, chopped

Directions:

  1. Preheat oven to 400 degrees F and line a large baking sheet with foil or parchment paper.
  2. In a small mixing bowl toss rinsed and dried chickpeas with oil and spices and spread on baking sheet. Bake for 25 minutes, or until slightly crispy and golden brown. Once slightly cooled, sample and adjust seasonings as desired 
  3. While the chickpeas are roasting, prepare your sauce by adding hummus, lemon juice, dill and garlic to a mixing bowl and whisking to combine. Add enough water or almond milk to thin so it’s pourable (~2-3 Tbsp).
  4. Taste and adjust seasonings as needed. 
  5. To serve, warm pitas or flatbread in the microwave for 15 -30 seconds (or the still warm oven for 1 minute) and top with desired amount of chickpeas, sauce, and vegetables of choice.
  6. Enjoy!

Zucchini Fries

Ingredients:

3 Medium Zucchini

2 tbsp olive oil plus extra for greasing pan

1 tsp black pepper

1/3 cup grated parmesan cheese

Directions:

Slice 3 medium zucchinis in the size and shape of french fries. Put into a large bowl and toss with 2 Tbsp olive oil, 1 tsp black pepper and 1/3 cup grated parmesan cheese. Gently toss. Preheat oven to 425°. Lightly grease large baking pan. Lay zucchini in a single layer. Cook for approx. 25 minutes or until golden brown.

Serves 6

Stuffed Peppers

Ingredients:
6 fresh bell peppers, any color (bottoms and tops sliced off)
2 cups cooked brown rice (organic if possible)
2 tsp. olive oil (or more, depending on your pan)
1 onion, finely chopped
12 oz. mushrooms, chopped small (I used brown Crimini mushrooms, also called Baby Bellas)
2-3 tsp. dried oregano
fresh ground black pepper to taste
1 cup + 1/4 cup crumbled Feta cheese

Option: Add 1 pound cooked grass-fed ground beef. to rice before stuffing peppers

Instructions:
Follow package directions to cook 2 cups brown rice.  

Preheat oven to 375F/190C.  Choose the smallest possible baking dish that will hold all six peppers standing up, and spread a little olive oil on bottom of pan.  Cut off the bottoms of the peppers, cutting off as little as possible to make a flat bottom so the peppers will stand up.  (Don't worry if it leaves a small hole.)  Slice off the tops of the peppers, cutting off just enough to cut away the stem part.  Remove any seeds and membranes from inside the peppers and stand them up in baking dish.

Finely chop the pepper tops and bottoms that you sliced off, as well as the onion.  Wash mushrooms if needed, and chop into pieces just slightly larger than you chopped the peppers and onions.

Heat 1 tsp. of oil in a large non-stick frying pan, add onions and peppers, and saute over medium-high heat until they're barely starting to soften, about 4 minutes.  Remove to a plate, add 1 tsp. more oil to pan, add chopped mushrooms, and cook until the mushrooms have released their liquid, the liquid has evaporated, and mushrooms are barely starting to brown, about 6 minutes.

Put the sauteed onions and peppers back into the pan with the mushrooms, add the oregano and black pepper to taste, and cook 1 minute more.  Stir in the cooked rice and add 1 cup of the crumbled Feta and gently combine.  One at a time, hold each pepper over the frying pan and fill with the stuffing, pressing it down as much as you can so it's tightly packed.  (We didn't have any extra stuffing, but if you do, just cook it along with the peppers either in the same dish or in a small casserole dish.)  When all peppers are stuffed, cover the baking dish with foil (or a lid if it has one) and cook 30 minutes.

After 30 minutes, remove dish from the oven and remove the foil.  Put 2 tsp. crumbled Feta on the top of each pepper, pressing it down a little if needed to get it to stick.  Bake 20-30 minutes more, until the Feta is starting to melt and lightly brown and peppers are done to your liking.  Serve hot and enjoy!
 

Pasta Primavera

Ingredients

You can pack this recipe full of veggies, feel free to make substitutions, even using less pasta and more veggies, creates an even healthier meal!

Vegetables:
3 tablespoons olive oil
2 large carrots, peeled and sliced diagonally
1 cup bite-size broccoli pieces
1 whole red bell pepper, seeded and sliced into strips
2 tablespoons butter or olive oil
4 ounces white mushrooms, washed and sliced
2 medium zucchini, sliced diagonally

Sauce:
4 cloves garlic, minced
1/2 large onion, diced
1/2 cup Vegetable broth
1/4 cup white wine or white cooking wine (optional)
1/2 cup grated Parmesan (use dairy free option if needed)
Salt and freshly ground black pepper
1/2 cup frozen peas
1 pound whole wheat or gluten-free past, cooked according to package directions and drained

Optional: 1 cup diced fresh basil

Directions

For the vegetables: Heat 2 tablespoons of the oil in a large skillet over medium-high heat. Add the carrots and cook, about 1 minute. Then add the broccoli and cook, about 1 additional minute. Add the red peppers, mushrooms and zucchini and cook about 5 minutes. Remove the vegetables from the skillet and set aside.

For the sauce: Add the garlic , onions, wine and broth to the skillet and cook over high heat. Bring to a low boil and then cook for an additional 5 minutes. Stir in the Parmesan and allow the cheese to melt. Add salt and black pepper to taste.
Add all the vegetables to the sauce along with the peas. Stir to combine. If the sauce needs a little more liquid, splash a small amount of broth as needed. Place the cooked pasta in a large serving bowl and pour all the contents of the skillet over the pasta. Toss to combine. Sprinkle with basil and serve.



 

Mediterranean Tofu

You may add other veggies to the dish such as kale or sliced red peppers.

Ingredients: 

  • 450g/1lb firm tofu, plain
  • 2 tbsp plain low sodium soy sauce or gluten free tamari – if using tamari, reduce to 1-1½ tbsp as it is stronger
  • 1 tbsp olive oil
  • 2 cloves of garlic, crushed
  • 2 tsp grated fresh ginger (or use ready grated ginger in a jar)
  • ½ tsp dried rosemary
  • 1 heaped tsp paprika
  • Black pepper
  • 6 small-medium tomatoes, eg cherry or plum. A mixture of red and yellow looks particularly pretty

Method: 

1. Pre-heat oven to 450°F

2. Drain the tofu in a colander, place a clean cloth on top of it and weigh down with something heavy like tins of baked beans, pressing gently to remove some of the excess liquid. Then cut into medium-sized cubes.

3. In a medium oven dish (approximately 8 x 5 inches), place all the ingredients. Using clean hands or a large spoon, gently toss everything together so that the tofu is evenly coated.

4. Bake in the oven for 15-20 minutes, or until the cubes are brown on top.

5. Gently turn over the cubes so the paler bits get a chance to brown.

6. Return to the oven and bake for another 15-20 minutes.

 

Herb Roasted Eggplant

Ingredients

4 small eggplants (about 13 ounces) 

2 1/2 tablespoons extra-virgin olive oil, divided 

1/4 teaspoon fine sea salt 

1/8 teaspoon freshly ground black pepper 

1/3 cup chopped fresh basil 

2 teaspoons chopped fresh sage 

2 teaspoons chopped fresh rosemary

Preparation

1. Preheat oven to 450°.

2. Cut each eggplant into 1/4-inch slices, cutting to, but not through, stem end. Fan eggplants, and place on a baking sheet lined with parchment paper. Brush 1 1/2 tablespoons oil evenly over eggplant slices. Bake at 450° for 15 minutes; remove from oven. Press eggplants gently to fan slices. Brush eggplants with 1 1/2 teaspoons oil; sprinkle evenly with salt and pepper. Bake an additional 10 minutes or until flesh is tender and edges are browned and slightly crisp.

3. Drizzle remaining 1 1/2 teaspoons oil evenly over eggplants; sprinkle with herbs.

Serves 4

Chickpea Cakes

INGREDIENTS

One 15 oz. Can chickpeas - drained and rinsed

1/2 cup fresh parsley

1 Clove Garlic

1/4 tsp Ground Cumin

2 Tbsp flour (organic or gf flour)

2 tblsp. Olive Oil

DIRECTIONS

  1. In a food processor, pulse the chickpeas, parsley, garlic, cumin, and ¼ teaspoon each salt and pepper until coarsely chopped and the mixture comes together when gently squeezed.
  2. Form the mixture into eight ½-inch-thick patties and coat with the flour, tapping off any excess.
  3. Heat the oil in a nonstick skillet over medium-high heat. Cook the patties, turning carefully, until golden brown, 2 to 3 minutes per side.

Serves 4