“Let food be thy medicine and medicine thy food” Hippocrates

 

Sesame Tofu Salad

Ingredients

  • 1/4 cup low-sodium soy sauce

  • 1/4 cup rice wine vinegar, plus more if needed
  • 2 tablespoons minced fresh ginger 
  • 2 tablespoons brown sugar, plus more if needed
  • 3/4 teaspoon toasted sesame oil 
  • Pinch red pepper flakes 
  • 2 cloves garlic, minced 
  • 2/3 cup plus 2 tablespoons olive oil
  • One 14-ounce package extra-firm tofu, cut into cubes 
  • 2 tablespoons sesame seeds 
  • One 10-ounce package mixed greens 
  • 1 cup red grape tomatoes, halved 
  • 1/2 red onion, very thinly sliced
  • One 11-ounce can mandarin oranges, drained 

Directions

To make the dressing: Put the soy sauce, vinegar, ginger, brown sugar, sesame oil, red pepper flakes, garlic and 2/3 cup of the olive oil into a blender. Blend until completely emulsified. Taste the dressing and adjust to your taste, adding more vinegar or sugar as needed. Pour half of the dressing into a jar and refrigerate for the salad.

Put the tofu cubes into a bowl and pour over the remaining dressing. Cover and refrigerate for at least an hour.

Remove the tofu from the dressing and pat dry. Heat the remaining 2 tablespoons olive oil in a nonstick skillet over medium-high heat. Cook the tofu on all sides until nicely browned and crisp, about 10 minutes. Toss in the sesame seeds and cook for another minute. Remove to a paper towel-lined plate.

To assemble the salad, put the mixed greens, halved tomatoes and sliced onion in a large bowl. Pour on half the remaining dressing, reserving the rest for later use. Toss to coat. Arrange the tofu and mandarin oranges all over the greens. Serve immediately.

 

Healthy Chickpea “Chicken” Salad

|Makes 3 servings|

Ingredients

  • 1 (15 oz) can chickpeas, drained and rinsed
  • 2 stalks of celery, finely chopped
  • 1/4 cup orange bell pepper, finely chopped
  • 1/4 cup dill pickle, finely chopped
  • 2-3 green onions, finely chopped
  • 1/2 cup chopped grapes
  • 2 1/2 Tbsp vegan mayonnaise (or regular mayo)
  • 1 small clove garlic, minced
  • 2 tsp Dijon mustard
  • 1/2 tsp dried dill 
  • 1 Tbsp fresh squeezed lemon juice
  • 1/4 tsp sea salt (or to taste)
  • black pepper, to taste

Instructions

  1. In a large bowl, mash the chickpeas with a potato masher until flaky in texture. 
  2. Stir in the celery, bell pepper, pickle, onion, grapes, mayonnaise, garlic, and dill and stir until combined.
  3. Next, stir in the mustard, lemon juice, salt, and pepper and stir again until combined.
  4. Serve on toasted whole grain bread, on crackers, in a lettuce wrap, or tortilla. 
  5. Enjoy!  

Tempeh Salad 

Ingredients

SALAD

  • 6 ounces vermicelli noodles
  • 2 whole carrots, “ribboned” with a spiralizer
  • 2 green onions, finely chopped
  • 1/4 cup chopped cilantro
  • 2-3 Tbsp chopped mint
  • 1 cup loosely packed spinach, chopped
  • 1 cup thinly sliced red cabbage
  • 1 red bell pepper, thinly sliced

DRESSING

  • 1/3 cup + 1 Tbsp salted creamy peanut butter, almond butter, or sunbutter
  • 3 Tbsp gluten-free tamari 
  • 3 Tbsp maple syrup
  • 1 tsp chili garlic sauce, 1 red Thai chili minced, or 1/4 tsp red pepper flake
  • 1 lime, juiced 
  • Water to thin 

Instructions

  1. Cook rice noodles according to package instructions, rinse, drain, and set aside to cool.
  2. To a large serving bowl, add cooked and cooled noodles, carrots, green onions, cilantro, mint, spinach, cabbage, and red bell pepper and toss loosely to combine. Set aside.
  3. Make dressing by adding peanut butter, tamari, maple syrup, chili sauce (or chili or red pepper), and lime juice to a small mixing bowl and whisking to combine. Then add warm water a little at a time until a thick but pourable sauce is achieved.
  4. Taste and adjust seasonings as needed, adding more maple syrup for sweetness, chili sauce for heat, lime juice for acidity, or tamari for saltiness. Set aside.
  5. Add 1/2 of the tempeh and 1/2 of the sauce to the salad and toss. Then top with remaining tempeh and sauce. Serve immediately. Leftovers store well in the refrigerator up to 4-5 days, though best when fresh. I find that, if making ahead of time, it’s better to leave the salad undressed and store the tempeh separately.

Veggie Burger Salad

 

Ingredients

  • 2 frozen spicy black bean veggie burgers

  • 3 cups spring mix salad greens
  • 3/4 cup grape tomatoes, halved
  • 1/3 cup frozen corn, thawed
  • 1/4 cup finely chopped red onion
  • 1/2 cup coarsely crushed nacho tortilla chips
  • 1/2 cup shredded Vegan Mexican cheese blend
  • 1/3 cup vegan ranch salad dressing
  • 1/3 cup salsa
  • 1 teaspoon taco seasoning

Directions

  1. Cook veggie burgers according to package directions. Divide the salad greens, tomatoes, corn and onion between two serving plates. Crumble burgers; sprinkle each salad with burgers, chips and 
  2. cheese.
  3. In a small bowl, combine the salad dressing, salsa and taco seasoning; serve with salad

VEGETARIAN GRILLED CHICKEN CAESAR SALAD

INGREDIENTS

  • ½ large loaf (8 oz) crusty French bread, sliced into 1 inch cubes
  • 3 tbs extra virgin olive oil, divided
  • ½ tsp kosher salt
  • ½ tsp crushed dried thyme
  • ½ tsp dried basil
  • ¼ tsp garlic powder
  • 1 package Beyond Meat™ grilled chicken strips
  • ½ lemon
  • 3 heads of Romaine lettuce, torn into bite-sized pieces
  • 2 cups mixed spring greens
  • 2 oz. grated vegan Parmesan cheese
  • ½ recipe (roughly 1 cup) Ultimate Vegetarian Caesar Dressing
  • Fresh ground black pepper

INSTRUCTIONS

  1. To make the croutons, preheat oven to 425° Fahrenheit. Toss cubes of bread with 2 tbs of the olive oil, salt, dried, thyme, basil, and garlic powder and spread a large cookie sheet greased with cooking spray. Bake croutons for 10-12 mins until lightly golden brown. Remove from oven and cool to room temperature.
  2. For the grilled chicken, remove strips from packaging and toss with 4 tbs of the Caesar dressing. Swirl 1 tbs olive oil in a large skillet and cook strips for about 5-6 minutes over medium-high heat, turning halfway through, until browned evenly on both sides.
  3. To serve salad, mix the romaine and spring greens with half of the remaining salad dressing. Top with grilled chicken, croutons, Parmesan cheese, and fresh pepper. Drizzle with remaining dressing as desired. Serve immediately.

 

 

Avocado Salad

Ingredients

  • 2 avocados – peeled, pitted and diced
  • 1 sweet onion, chopped
  • 1 green bell pepper, chopped
  • 1 large ripe tomato, chopped

 

  • 1/4 cup chopped fresh cilantro
  • 1/2 lime, juiced
  • salt and pepper to taste

Directions

  1. In a medium bowl, combine avocados, onion, bell pepper, tomato, cilantro and lime juice. Gently toss until evenly coated. Season with salt and pepper.

Taco Salad

Ingredients

  • For the Farro Taco Meat:
  •  
  • 1 cup farro, cooked according to package instructions and drained (about 2 1/2 cups cooked)
  • 1/2 cup mild salsa
  • 2 teaspoons chili powder
  • 2 teaspoons ground cumin
  • 1/2 teaspoon smoked paprika
  • Pinch of cayenne pepper
  • Salt to taste
  •  
  • For the Creamy Lime Dressing:
  • 1/2 cup raw cashews, soaked in water for 4-8 hours and rinsed
  • 1/4 cup fresh lime juice
  • 1/4 cup water
  • 1 tablespoon olive oil
  • 1 clove garlic
  • 1/2 teaspoon ground cumin
  • Salt to taste
  • For the salad:
  • 2 medium heads romaine lettuce, chopped
  • 1 large tomato, diced or 1 cup halved grape tomatoes
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 cup frozen fire-roasted corn kernels, thawed (regular frozen corn is fine if you can’t find fire-roasted)
  • 1 cup broken tortilla chips
  • 1/2 cup sliced green onions
  • Cilantro, lime wedges, salsa and/or guacamole for serving, if desired

instructions

  1. To make the Farro Taco Meat:
  2. Combine the farro, salsa, chili powder, cumin, paprika and cayenne in a medium pan over medium heat. Cook about 5 minutes or until heated through, stirring often, then season to taste with salt. Set aside.
  3. To make the Creamy Lime Dressing:
  4. Place ingredients in a mini-blender or food processor. Blend until completely smooth.
  5. To assemble the salad:
  6. Divide the lettuce onto 4 plates, then top with the tomato, black beans, corn, farro, tortilla chips and green onions. Drizzle the dressing over the salad and add the optional garnishes if you’re using them.

Strawberry-Banana Morning Blast 

1 cup of water, 1 cup strawberries (or 1 cup of frozen mixed berries), 1/3 banana, & 1-2 cups spinach 

 

Mango-Banana Energy Booster 

1 cup of water, 1 cup of mango, 1/3 frozen banana, & 1-2 cups of spinach 

 

Bahamas Mama  

1 cup of water, 1 cup of tropical fruit blend & 1-2 cups of spinach 

 

Blueberry Immune Builder   

1 cup of water, ½ cup of blueberries, 1/3 banana, & 1-2 cups of kale 

 

Berry Superfood Blast 

1 cup of water, ½ cup strawberries ¼ cup blueberries, ¼ cup Goji berries, 1 tsp. Maca 

Powder, 1 tsp. Chia Seeds, 1 cup of Spinach 

 

Tropical Delight  

1 cup of water, 1/2 cup of pineapple, 1 med orange, ½ papaya, 1/3  banana, 1 cup spinach 

 

 

 

Vegan lentil Bolognese  

 

Serves: 2-3

Ingredients

PASTA

 

  • 1 Tbsp (15 ml) olive oil
  • 1 shallot, minced
  • 4 cloves garlic, minced (2 Tbsp or 12 g)
  • 2-3 carrots, finely shredded (1 cup
  • Pinch sea salt, plus more to taste
  • 26 ounces (737 g) favorite marinara sauce (or sub tomato sauce* | I prefer Trader Joe’s brand Tomato Basil)
  • Pinch red pepper flake
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 Tbsp (12 g) coconut sugar for sweetness, plus more to taste (or sub stevia)
  • 1/2 cup (120 ml) water
  • 3/4 cup (144 g) red lentils, rinsed and drained
  • 2 medium zucchini, rinsed and both ends sliced off

Instructions

1.Heat a large rimmed skillet over medium heat. Once hot, add oil, shallot, and garlic. Sauté for 2-3 minutes, stirring frequently, until slightly softened and fragrant. Turn down heat if browning.

2.Add carrots and a pinch of salt and stir. Cook for 3-4 minutes more, then add marinara sauce and stir to coat.

3.Add red pepper flake, basil, oregano, coconut sugar, water, and lentils. Increase heat slightly and bring mixture to a simmer, then reduce heat to low/medium-low and continue cooking until lentils are tender – stirring occasionally – about 17-20 minutes. Add a bit more water if mixture gets too thick.

  1. Once lentils are cooked, taste and adjust seasonings as needed, adding more salt to taste, coconut sugar for sweetness, red pepper flake for heat, or herbs for flavor balance.

5.While the sauce is cooking, spiralize your zucchini into noodles..

6.Serve the pasta over noodles of choice 

 

 Raw Pad Thai

  • 1 medium zucchini, spiraled
  • 2 large carrots, julienned
  • 1 red pepper, thinly sliced
  • 1 cup thinly sliced red cabbage
  • 3/4 cup frozen edamame, thawed 
  • 3 green onions, thinly sliced
  • 1 tablespoon hemp seeds
  •  1 teaspoon sesame seeds

Dressing

  • 1 garlic clove
  • 1/4 cup raw almond butter (or try peanut butter)
  •  2 tablespoons fresh lime juice
  •  2 tablespoons low-sodium tamari
  • ·2 tablespoons water
  • ·2.5 teaspoons pure maple syrup (or other sweetener)
  • 1/2 tablespoon toasted sesame seeds blended or tahini
  • 1 teaspoon freshly grated ginger

 

  1. Prep vegetables. Add the zucchini, carrots, pepper, and cabbage into one or two large bowls. Toss with hands to combine.
  2. Prepare the dressing by processing all dressing ingredients in a mini processor (or simply whisk by hand). The dressing may seem a bit thin at first, but it thickens as it sits.
  3. Top bowls with edamame (or tofu), green onion, hemp seeds, and sesame seeds. Pour on dressing and enjoy!

Ingredients 

  • Soyco Flavored Tofu (75 grams), cut up into strips, seasoned with salt and pepper 
  • 1 cup of grilled vegetables – onions, peppers, shredded kale, mushrooms ¼ cup avocado – cut into chunks 
  • 10 large olives 
  • ¼ cup salsa  

Falafel

Ingredients

  • 2 cups of sprouted chickpeas
  • 3-4 garlic cloves, minced
  • 1/2 small onion, diced
  • 2 tsp ground coriander
  • 2 tsp ground cumin
  • 1/3 c dried parsley
  • 1 tbs tahini       
  • 1 tbs chia seed mixed with 3 tbs water, whisked and left for 10 mins (this acts as an egg replacer which binds the falafels together)
  • 3 tbs almond meal 

   Instruction

1) Process the chickpeas, tahini, garlic, onion, coriander, cumin, parsley in a food processor until smooth.

2) Transfer to a bowl, add almond meal and chia mixture and mix well.

3) Shape mixture into balls or patties.

If you let these sit in the fridge for 30 mins, they will firm up nicely.

Loaded Bell Peppers

  • 2 sun-dried tomatoes, diced
  • 1/4 cup diced onion
  • 2 garlic cloves, halved
  • 1 cup water
  • 1 vegetable bouillon cube
  • 1 cup diced, canned tomatoes
  • 1 fresh tomato, diced (optional)
  • 3/4 cup instant brown rice
  • 1/2 cup red wine or cooking wine
  • 1 cup veggie crumbles
  • 2 bell peppers, top removed and seeded
  1. • In a saucepan, over medium-high heat, combine the sun-dried tomatoes, onion, garlic, and water. Cook until the tomatoes are soft, about 5 to 6 minutes. Add the bouillon cube and canned tomatoes and simmer for 10 to 15 minutes. Add the diced tomato, rice, and red wine and simmer until the rice is almost done (adding water as necessary). 
  2. • Stir in the veggie crumbles. Remove the pan from the heat, take the garlic halves out, and fill the bell peppers with the mixture.
  3. • Place the peppers into the saucepan and surround them with the remaining sauce. Cook over medium heat until the peppers are tender, and the rice is fully cooked, adding water as necessary. Move the peppers periodically and take caution not to burn them.

Vegan 3 Bean Pesto Soup

INGREDIENTS

  • 1 tablespoon plus 1/4 cup extra-virgin olive oil
  •  
  • 1small yellow onion, chopped
  •  
  • 2 carrots, diced
  •  
  • 1 14.5-ounce can diced tomatoes, including liquid
  •  
  • kosher salt and black pepper
  •  
  • 1 15.5-ounce can chickpeas, rinsed and drained
  •  
  • 1 15.5-ounce can cannellini beans, rinsed and drained
  •  
  • 1 15.5-ounce can kidney beans, rinsed and drained
  •  
  • 1 clove garlic, finely chopped
  •  
  • 3  tablespoons pine nuts, chopped
  •  
  • 1 cup fresh flat-leaf parsley, chopped
  • crusty bread (optional)

DIRECTIONS

  1. Heat 1 tablespoon of the oil in a large saucepan over medium-high heat. Add the onion and carrots and cook until tender, about 5 minutes.
  1. Stir in the tomatoes and their liquid, 2 cups water, 1 ½ teaspoons salt, and ½ teaspoon pepper and bring to a boil.
  1. Add the chickpeas and cannellini and kidney beans and cook until heated through, about 3 minutes.
  1. Combine the garlic, pine nuts, parsley, remaining ¼ cup oil, ¼ teaspoon salt, and ⅛ teaspoon pepper in a small bowl.
  1. Divide the chili among individual bowls and top with the pesto. Serve with the bread, if desired.

Honey Ginger Tofu and Veggie 

Serves: 3 Ingredients 

  • For the stir fry 3/4 cup uncooked brown rice or farro
  •  1 tablespoon canola oil 
  • 7 ounces extra firm tofu 
  • 1 cup chopped asparagus
  • 1 cup shredded carrots
  •  1.5 green onions, minced

 For the garlic ginger stir fry sauce 

  • 1.5 cloves garlic 
  • 1 tablespoon fresh ginger 
  • 1 tablespoons honey (more to taste) 
  • 1/4 cup low sodium soy sauce 1/8 cup water 
  • 1/8 cup rice wine vinegar 
  • 1/8 cup canola oil Instructions 
  1. Sauce: Puree all the sauce ingredients together in a food processor until smooth. Set aside. 
  2. Tofu: Cook the rice or farro according to package directions. Cut the tofu into slices and press with a paper towel to remove excess moisture. Wait a few minutes and press again ­ there’s lotsa water in there! Cut the tofu slices into small cubes. Heat the oil in a large nonstick skillet over medium heat. When the oil is shiny, add the tofu and about ¼ cup of the stir fry sauce (watch out because the sauce and oil will spatter a tiny bit ­ have a cover ready or just skip the sauce at this point). Pan ­fry the tofu until golden brown. Remove from the pan and drain on paper towel lined plates. 
  3. Veggies: Return the pan to the heat and add the asparagus with 1/8 cup stir fry sauce. When the asparagus is bright green and tender crisp, add the carrots and toss together. Arrange the veggies and tofu over the cooked rice or farro, and cover with more sauce to taste. Sprinkle with the green onions. Notes To make this gluten free, make sure your soy sauce and your tofu are both certified gluten free brands. To make this vegan, use an alternative sweetener in place of honey. You can find tofu in the produce section of most grocery stores. 


   

 

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