Recipes

Ingredients:

• 1 onion, diced

• 3 cloves garlic, minced

• 1 bell pepper, diced

• 2 cans (15 oz each) diced tomatoes

• 1 can (15 oz) black beans, drained and rinsed

• 1 can (15 oz) kidney beans, drained and rinsed

• 1 cup vegetable broth or water

• 2 tablespoons chili powder

• 1 teaspoon cumin

• 1 teaspoon smoked paprika

• 1/2 teaspoon oregano

• Salt and pepper to taste

• Optional toppings: avocado, cilantro, lime wedges

Instructions:

1. In a large pot or dutch oven, sauté the diced onion and minced garlic with a splash of vegetable broth or water over medium heat for 2-3 minutes until the onions are translucent.

2. Add the diced bell pepper and continue cooking for another 2 minutes, adding a little more broth or water if needed to prevent sticking.

3. Add the diced tomatoes (with their juices), black beans, kidney beans, vegetable broth or water, chili powder, cumin, smoked paprika, oregano, and a pinch of salt and pepper.

4. Bring the mixture to a boil, then reduce heat and let it simmer for 15-20 minutes, allowing the flavors to meld together.

5. Taste and adjust seasoning if needed, adding more chili powder, cumin, or salt and pepper to your preference.

6. Serve hot, topped with avocado slices, fresh cilantro, and a squeeze of lime juice if desired.

This oil-free, plant-based chili is just as flavorful and satisfying as the original recipe. The broth or water helps to sauté the vegetables without oil, while the beans provide plenty of plant-based protein.

Ingredients:

• 1 cup cooked black beans (no salt added)

• 1 cup cooked quinoa or brown rice

• 1 large sweet potato, cubed and roasted

• 2 cups chopped kale or spinach

• 1 cup chopped mushrooms

• 1/2 cup diced red onion

• 1/2 cup fresh cilantro, chopped

• 1 avocado, sliced

• 4 whole grain or gluten-free tortillas

• Fresh salsa (tomatoes, onion, cilantro, lime juice)

• Nutritional yeast (optional, for a cheesy flavor)

Instructions:

1. Prepare the Filling: In a large pan, sauté the onions and mushrooms until tender. Add the greens and cook until wilted. Mix in the black beans and sweet potato cubes. Cook until everything is heated through.

2. Assemble the Burritos: Lay out the tortillas and evenly distribute the quinoa or brown rice onto each. Add the bean and vegetable mixture, avocado slices, and fresh salsa.

3. Roll the Burritos: Fold in the sides of the tortilla and roll tightly. If desired, you can lightly heat the burritos in a pan to make them crispy on the outside.

4. Serve: Cut the burritos in half and serve with a sprinkle of nutritional yeast for a cheesy flavor.

Ingredients:

• 2 cups mixed greens (spinach, arugula, kale)

• 1 cup shredded purple cabbage

• 1 cup sliced carrots

• 1 cup cherry tomatoes, halved

• 1 cup cucumber, sliced

• 1/2 cup red bell pepper, sliced

• 1/2 cup cooked chickpeas (no salt added)

• 1/4 cup raw walnuts, chopped

• 1/4 cup dried cranberries (unsweetened)

• 1/4 cup red onion, thinly sliced

• Fresh herbs (parsley, basil, or cilantro)

Dressing:

• 1/4 cup balsamic vinegar

• 2 tbsp lemon juice

• 1 tbsp Dijon mustard (no salt added)

• 1 tbsp nutritional yeast

• 1 clove garlic, minced

• 1 tsp ground flaxseed

• Black pepper to taste

Instructions:

1. Combine the Salad: In a large bowl, toss together all the salad ingredients.

2. Prepare the Dressing: Whisk together the dressing ingredients until well combined. Adjust the flavors to your liking.

3. Dress the Salad: Pour the dressing over the salad and toss until everything is evenly coated.

4. Chill and Serve: Let the salad chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.

Ingredients:

• 2 cups of kale, de-stemmed and chopped

• 1 cup of broccoli florets

• 1 cup of sliced zucchini

• 1/2 cup of sliced onions

• 1/2 cup of sliced mushrooms (any variety)

• 1/4 cup of water or vegetable broth (for water-sautéing)

• 2 cloves of garlic, minced

• 1 tbsp of freshly grated ginger

• 1/4 tsp of turmeric powder

• Freshly ground black pepper (to taste)

• 1 tbsp of lemon juice

• 1/4 cup of chopped fresh parsley or cilantro (for garnish)

Instructions:

1. Water-Sauté the Vegetables: In a large pan, add the onions and mushrooms with a bit of water or vegetable broth. Water-sauté over medium heat until the onions are translucent and the mushrooms are tender.

2. Add Greens and Spices: Add the kale, broccoli, zucchini, garlic, ginger, and turmeric to the pan. Continue to cook, adding small amounts of water as needed to prevent sticking, until the greens are bright and slightly tender.

3. Season and Serve: Remove from heat, and stir in the lemon juice and black pepper. Garnish with fresh parsley or cilantro before serving.

Ingredients:

• 1/2 cup raw cashews, soaked for 2 hours and drained

• 1/4 cup unsweetened almond milk (or water for a thinner consistency)

• 2 tbsp fresh lemon juice

• 1 clove garlic

• 1/2 tsp onion powder

• 1 tbsp chia seeds

• 1/4 cup fresh parsley, chopped

• 2 tbsp fresh dill, chopped

• 2 tbsp fresh chives, chopped

• Black pepper to taste

Instructions:

1. Blend the Base: In a high-speed blender, combine the soaked cashews, almond milk, lemon juice, garlic, onion powder, and chia seeds. Blend until smooth and creamy.

2. Add Herbs: Add the chopped parsley, dill, and chives to the blender and pulse a few times to incorporate the herbs without completely blending them.

3. Chill and Serve: Transfer the dressing to a container and refrigerate for at least 30 minutes to allow the flavors to meld and the chia seeds to thicken the dressing.

4. Enjoy: Drizzle over your favorite salads or use as a dip for veggies.

Ingredients:

• 1⁄2 cup vegetable broth, divided

• 1 medium onion, diced

• 3 cloves garlic, minced

• 1 teaspoon ground coriander

• 1 teaspoon ground cumin

• 2 cups chopped fresh spinach

• 2 cups black beans, chopped or partially mashed

• 4 tablespoons soy sauce

• 3 cups cooked, mashed sweet potatoes

• Sea salt, to taste

• 10 large tortillas

• 1 jar salsa

Instructions:

1. Preheat oven to 350°F.

2. Heat 2 tbsp vegetable broth. Sauté onion and garlic until translucent.

3. Add coriander and cumin; cook 1 minute.

4. Add remaining broth, spinach, beans, soy sauce, and sweet potatoes; cook 3-5 minutes. Season with salt.

5. Place 1/4-1/2 cup mixture on each tortilla; roll into burritos.

6. Place burritos in baking dish; top with salsa. Cover with foil.

7. Bake 25 minutes.

Ingredients:

• 1/4 cup no-salt-added chunky peanut butter

• 2 tbsp minced fresh ginger

• 4 large garlic cloves, minced

• 1/4 cup fresh basil, chopped

• 2 tbsp curry powder

• 2 cups carrot juice (for sautéing and flavor)

• 1/2 cup light coconut milk

• 2 tsp Bragg’s Liquid Aminos (or low-sodium soy sauce)

• Optional: chopped macadamia nuts for garnish

Instructions:

1. In a large saucepan, add the carrot juice and Bragg’s Liquid Aminos. Bring to a gentle boil.

2. Add the garlic, basil, ginger, and curry powder. Stir well and let the flavors infuse for about 1 minute.

3. Reduce the heat to medium and add the peanut butter and light coconut milk. Stir continuously until the peanut butter is fully incorporated and the sauce is smooth.

4. Allow the sauce to simmer for about 10 minutes, stirring occasionally, until it thickens to your desired consistency.

5. If desired, garnish with chopped macadamia nuts before serving.

Ingredients:

• 12 ounces whole grain penne pasta

• 1 head broccoli, cut into florets

• 2 large leeks, thinly sliced

• 1⁄2 cup white wine

• 2 cups Cauliflower Puree

• (opposite page)

• 2 tablespoons nutritional yeast

• 2 teaspoons Dijon mustard

• Zest of 1 lemon

• Pinch of ground nutmeg

• Sea salt and black pepper to taste

Instructions:

Cook the pasta according to package instructions. Add the broccoli to the pot of pasta in the last 4 minutes of cooking.

While the pasta and broccoli cook, sauté the leeks in a large skillet until they are tender, about 7 to 8 minutes. Add water 1 to 2 tablespoons at a time to keep the leeks from sticking.

Turn the heat up to high, add the wine, and cook until the liquid is reduced by half. Add the cauliflower puree, yeast, mustard, lemon zest, and nutmeg. Add

salt and pepper to taste.

While the sauce is reducing, drain the cooked broccoli and pasta. Before serving, toss with the sauce.

Ingredients:

• 1/2 large onion, chopped 2 cloves garlic, minced

• 2 teaspoons ground cumin

• 1⁄2 teaspoon ground turmeric

• 1 teaspoon smoked paprika

• 1⁄4 teaspoon ground cardamom

• 1⁄2 teaspoon cayenne pepper (or more to taste)

• 2 cups cauliflower florets

• 1/2 medium eggplant, cut into

• 1/2" cubes

• 1 can (15 ounces) chickpeas, rinsed and drained

• 1 can (15 ounces) diced tomatoes (fire-roasted preferred), with juice

• 1⁄2 cup raisins

• 1⁄2 cup water

• 1 medium zucchini, cut into 1⁄2" cubes

• 3/4 cup quinoa, rinsed well and drained

• 11⁄2 cups vegetable broth (or water with vegetable bouillon or

• 1⁄2 teaspoon salt)

• 1 clove garlic, minced

Harissa or hot chili sauce for the table

Heat a large nonstick skillet over medium-high heat. Add the onion and sauté for 2 minutes. Sprinkle in the garlic, cumin, turmeric, paprika, cardamom, and cayenne and cook for 2 more minutes, stirring often.

Stir in the cauliflower, eggplant, chickpeas, tomatoes, raisins, and water. Cover and lower the heat to medium. Cook, stirring occasionally, for 10 min- utes. Add the zucchini and continue to cook covered until it is just beginning to be tender, about 10 minutes. Add salt to taste.

While the vegetables are cooking, heat a large saucepan and add the quinoa. Toast it, stirring constantly, until it is almost dry. Add the vegetable broth and the garlic, bring to a boil, and stir in the salt if you're using it. Turn the heat to very low, cover, and cook for 15 to 20 minutes, until all liquid is absorbed. Remove from the heat until needed. Fluff with a fork before serving. Serve with the vegetable mixture mounded in the center of the quinoa and a jar of harissa or hot chili sauce for individual seasoning.