Green Juice -
handful of romaine lettuce (or 4 to 5 large leaves)
handful of kale (or 4 to 5 large leaves)
handful of baby spinach
2 Granny Smith apples
2 pears
1 lg cucumber
1 yellow pepper
sm handful of fresh parsley
thumb size piece of fresh ginger
small lemon
Juice according to the directions for your juicer. You could also process with a powerful blender but it will be thicker and less juice like. Basically it will look like sludge but still fill you up and give you the same nutritional benefits
Green Smoothie -
1 Granny Smith apple
1 pear
1 banana
1 small handful of kale
1 cucumber
a small piece of ginger if desired
Process in blender until smooth.
Large Salad
1 large bunch of salad greens (choose your favorites)
any combination of the following fresh raw veggies-
red bell pepper
cucumber
tomato
broccoli
cauliflower
onions
scallions
any sprout
celery
carrots
shredded cabbage
fennel
pea shoots
mushrooms
chopped fresh herbs
You may also add a bit of avocado, chopped nuts, sliced almonds, sunflower, pumpkin, flax or hemp seeds.
Dress your salad with either lemon juice, apple cider vinegar, or balsamic vinegar, and if desired, a bit of olive or flax oil.
Noodles with Peanut Sauce
4 medium zucchinis, spiralized or shaved noodle thin (think fettuccine)
Sauce-
1/2 cup all natural, unsweetened peanut butter (may substitute with almond butter)
1 T fresh ginger
3 cloves garlic
2 lg dates (pitted)
1 sm serrano chili (usually pretty mild but cut out seeds and pith or leave out entirely if desired)
1 1/2 T tamari or Bragg's liquid aminos
1 T fresh lemon juice
1 T rice vinegar
1/4 - 1/2 t sesame oil
Process all sauce ingredients in food processor until smooth. Add water as needed to reach the desired thickness (usually up to 1/4 cup ).
Pour sauce over noodles and mix gently.
Asian Slaw
1 small head napa cabbage (shredded)
2 lg carrots (shredded)
1 red bell pepper (thinly sliced )
1 1/5 t olive oil
1 1/5 t sesame oil
1 T rice vinegar
2 t tamari or Bragg's liquid aminos
1 date, pitted
1/4 t red pepper flakes
Place cabbage, carrots and peppers in a large bowl and toss gently to combine.
Make dressing -
Combine all ingredients in a food processor and process until date is completely incorporated. Pour over salad and toss gently to combine.
Hummus with Collard Leaf Wrap
Basic Hummus
2 cups chickpeas or one 16 oz can (use Eden Brand)
3 T fresh lemon juice
1 1/2 T tahini
2 cloves garlic
1/2 teaspoon sea salt
up to 1/4 cup chickpea cooking liquid or liquid from the can of chickpeas
Process all ingredients except cooking liquid, in food processor. Add liquid as needed to reach the desired thickness
1 Collard green per wrap
cut of the bulky part of the stem so that it will be easier to wrap
Vegetables - Use any of the veggies that are on the large Salad list
Place a scoop of hummus in the center of collard leaf and then add what ever veggies you desire. Be careful not to over fill.
Fold leaf from left to middle, right to middle and then roll as if you were making a spring roll.
Beautiful and delicious.
Quinoa Stuffed Red Pepper
1 1/3 cup water (add a pinch of sea salt)
1 bay leaf
2/3 cup quinoa, rinsed
4 medium red bell peppers
3 med. carrots, finely chopped
1 onion, finely chopped
2 cloves garlic (minced)
1 T olive oil
2 T pignoli nuts or sunflower seeds
2 t parsley (dried or 1 1/2 T fresh)
1/2 t basil (dried)
1/2 t oregano (dried)
1/4 t thyme (dried)
1/8 t marjoram (dried)
1/2 t sea salt
dash cayenne pepper
Cook quinoa - In a small saucepan, bring water and bay leaf to a boil. Add quinoa. Reduce heat, cover and let simmer for 12-15 minutes or until liquid is absorbed. Remove bay leaf.
Cut peppers in half lengthwise and discard seeds.
Heat oven to 350f
In a large skillet, over med to med-high heat, saute the carrots, onions and garlic in oil until tender. Add quinoa, pignoli nuts or sunflower seeds and seasonings. Cook and stir for 2 minutes or until everything is heated through. Scoop mixture into pepper halves. Place in an oiled baking pan Bake, uncovered for 25- 35 minutes or until peppers are tender.
Sauteed Kale
1 lb kale - washed and chopped (allow some water to cling to leaves)
1 1/2 T olive oil
1/2 cup water
2 cloves garlic (minced)
sea salt and black pepper
In a large skillet, heat 1 T oil over medium heat. Add kale, tossing gently, allow to cook until bright green, about 1 minute. Add water, reduce heat to low and cover and cook, stirring occasionally until the kale is tender, about 12 to 15 minutes. Remove kale from pan. Add the remaining 1/2 T oil and garlic to the pan and cook until fragrant, 30 seconds to 1 minute. Remove from the heat and add kale back to pan. Stir gently to combine add sea salt and black pepper to taste.
Veggie Sushi
you will need a bamboo sushi mat for this recipe
2 - 3 cup cooked short-grain brown rice
2 T rice vinegar
1 t tamari or bragg's liquid aminos
4 sheets nori
1/2 cucumber, peeled, seeded, cut into matchsticks
1/2 carrot, cut into matchsticks
1/2 avocado, thinly sliced
While rice is still warm, place in a not metal bowl and add the vinegar and tamari. mix well.
Tip - Keeping a bowl of water close by and wetting your fingers while handling the rice will keep it from sticking to your fingers.
Place plastic wrap over bamboo rolling mat (makes clean up easier) Place a sheet of nori on mat and cover with rice, pressing it firmly to the edges. It should be a thin layer. Leave about an inch at the side closest to you for the fillings. Now add the veggies. It is easy to over fill so be wary. A few carrots, cukes and a slice or two of avocado should be plenty. To roll the nori, tightly fold the filling edge over and use the bamboo mat to slowly roll it up and away from you, being careful not to roll your plastic or mat into the roll. You'll get the hang of it quickly. After you've rolled your sushi, wrap the mat around it and press firmly around it to secure the edge. If it doesn't seem to be sealing well add a bit of water to the edge of the nori. Dip your sharp knife into water and cut into 6 or 8 slices.
Miso Soup
4 cups of water
2-1/2 T mellow white miso paste
1/2 cup extra-firm tofu (diced)
1/2 cup mung bean sprouts
4 lg button mushrooms, sliced
In a med. saucepan, bring water and mushrooms to a boil, remove from heat. Place miso in a small bowl or cup, and add 3 T of the hot water to the miso. Whisk until it makes a smooth paste. Pour miso mixture into the saucepan, stir until evenly distributed. Place pan back on a low heat and bring to a simmer, and add tofu and bean sprouts. simmer gently for a couple of minutes until heated through.
1 cup raw almonds or cashews
3/4 cup roughly chopped carrots
2 lg white mushrooms
1 shallot
1 T fresh lemon juice
1/2 t sea salt
fresh black pepper to taste
Place carrots in food processor and process until finely chopped. Add remaining ingredients and process until it forms a nice pate.
Use as a snack with rice cakes or with crudites or by the scoop full on a salad. Can also be added with other fillings to a collard leaf wrap.
Tofu Salad
1 block xtra-firm tofu
1/4 med onion, finely diced
1/2 cup grated carrot
1 sm stalk celery, finely diced
2 T chopped pickle or pickle relish (use no sugar added, all natural pickles or relish )
1 T whole grain mustard
1/4 cup vegan mayo
1/4 cup sliced almonds (optional)
salt and pepper to taste
Place tofu in a med bowl. With a fork or your hands mash the tofu.
Add the remaining ingredients and mix gently to combine.
1 Collard green per wrap
cut of the bulky part of the stem so that it will be easier to wrap
Vegetables - Use any of the veggies that are on the large Salad list
Place a scoop of tofu salad in the center of collard leaf and then add what ever veggies you desire. Be careful not to over fill.
Fold leaf from left to middle, right to middle and then roll as if you were making a spring roll.
Tempeh Stroganoff
1 block of tempeh or half block of tofu (cut into cubes)
1/2 lb mushrooms (clean and cut into quarters)
1 med. onion (diced)
2 T olive oil
3 T tahini
2 cups water
2 T arrowroot mixed with 2 T cold water
1/2 cup peas (frozen is fine)
Sea salt and black pepper to taste
Heat oil in a large skillet over med-high heat. Saute onions and mushrooms until softened, about ten minutes. Add the tempeh or tofu, cook until completely heated through. Add water and tahini and stir well. Taste and season with sea salt and black pepper as desired. Add arrowroot slurry and stir until mixture thickens. Add peas and stir until heated through. Serve with, brown rice, millet, quinoa, or sweet potato fries (very nontraditional ; )
Sweet Potato Fries
3 large sweet potatoes, cut into thick fries
1 T olive oil (plus oil to oil the pan)
1/2 -1 t salt
Fresh black pepper to taste *
Pre-heat the oven to 400 degrees, oil a baking sheet.
In a large bowl, toss together all ingredients until potatoes are evenly coated.
Place potatoes on a single layer on a baking sheet and bake for about 30 minutes (flipping half way through) or until golden and slightly crispy.
*you may add other seasonings if desired, cumin, cayenne pepper, garam masala...use your imagination
Kale Salad
1 lunch bunch kale, washed and chopped (about 6 cups)
1 small onion, minced
dressing -
1 clove garlic, minced
3 T olive oil
juice from 1/2 of a fresh juicy lemon (about 1 1/2 to 2 T )
1/2 t sea salt
1 carrot, shredded
1 avocado, diced
1/4 cup sliced almonds
fresh black pepper to taste
Combine kale and onion in a large bowl. Add dressing ingredients to kale and massage well with your hands. Allow to marinate for at least an hour at room temperature.
Add carrots, avocado, and almonds. Season with pepper to taste.
Kung Pao Tofu.
1 1/2 cups brown rice (short grain)
3 cups water
Sauce -
4 1/2 T tamari
3 lg cloves garlic
1 heaping T ginger
1 date (pitted)
2 t arrowroot power
1 t crush red pepper flakes
3/4 cup water
1 lb tofu cut into 1/2 in cubes
1 T olive oil
2 onions, cut into thin strips
2 peppers, cut into thin strips
2 stalks celery, thinly sliced, on an angle
1/2 cup unsalted, roasted peanuts
Bring 3 cups water and brown rice to a bowl in a med pot, cover and reduced heat and let simmer for 50 minutes.
Add sauce ingredients to a food processor or blender and process until the date is complete incorporated. Set aside. Pour 1/4 cup of marinade over tofu cubes and mix gently. Set aside for 30 minutes or so for tofu to absorb the flavors. Slice the vegetables while tofu is marinading.
Once marinated, place tofu cubes in heated skillet with the 1 T oil. Saute until it starts to become golden. Remove tofu from pan and add vegetables. Saute until tender crisp, adding water if the vegetables start to stick. Once the vegetables are done add the tofu back to the pan. Then add remaining marinade. Stir gently as the mixtures heats and becomes thicker. Sprinkle with peanuts and serve over brown rice.
Fried Brown Rice
3 T olive oil, divided
1/2 block extra firm tofu
1 medium onion, chopped
1 cup peas (frozen is fine)
1/2 cup corn (frozen is fine)
1 clove garlic, minced
1 slice ginger, minced
3 c. brown rice, cooked and cooled
1/4 cup tamari
Heat 1 1/2 T oil in a large skillet over medium heat. Add tofu and cook until it is browned on all sides. Remove tofu and set aside. Add the onion, garlic and ginger to the pan, saute until the onions have softened. Add the peas and corn. Continue cooking until veggies are hot. Add the veggies to the tofu. Add the remaining 1 1/2 Tbsp. oil to the pan and turn the heat up to high. Add the brown rice, stirring frequently until all of the rice is hot. Add the reserved tofu and veggies back to the pan. Add tamari and stir until everything is well combined.
