Quinoa Protein Brekkie Bowl

Thanks to Karma Chow for this recipe

1 cup rinsed quinoa
¼ cup toasted unsweetened coconut flakes
¼ cup toasted slivered almonds
¼ cup golden raisins
2 tablespoons hemp seeds
Pinch cardamom
1 teaspoon cinnamon  
1 tablespoon agave or maple syrup
Dash sea salt
Unsweetened almond milk or coconut milk
 
Cook quinoa (1 cup quinoa in a rice cooker with 2 cups water). When quinoa is cooked, add coconut, almonds, raisins, hemp seeds, cardamom, cinnamon, maple syrup or agave, and sea salt and mix together. Top with almond milk to your liking.

Black Bean-Chipotle Burgers

We’ve modified this recipe just a tad to make it that much healthier.

Makes 6 to 8 burgers

1½ cups dried black beans, rinsed and picked over
1-inch piece of kombu
2 cups chopped yellow onions
1 teaspoon chipotle chile powder
3 bay leaves
2 teaspoons salt
pinch of freshly ground pepper
1½ cups brown rice
3 cups water
1 tablespoon extra-virgin olive oil, plus more as needed
1 cup raw pumpkin seeds
1 tablespoon smoked paprika
1 red onion and avocado, sliced, and fresh lettuce for serving
Put the beans in a saucepan or bowl and add cold water to cover by about 2 inches. Cover and soak for at least 6 hours or overnight in the refrigerator. Drain and rinse.

Put the beans, kombu, onions, chipotle powder, bay leaves, 1 teaspoon of the salt, and the pepper in a large saucepan. Add water to cover by 3 inches and bring to a boil. Decrease the heat, cover, and simmer until the beans are tender, about 1½ to 2 hours. Most of the liquid should be absorbed by the beans, but add a bit more water if they seem too dry. Drain the beans, reserving the cooking liquid. Discard the kombu and bay leaves.

Meanwhile, put the rice and a pinch of salt in a saucepan and add the water. Bring to a boil, then decrease the heat, stir once, cover, and simmer until all of the water is absorbed and the rice is tender, 35 to 40 minutes. Remove from the heat and let stand, covered, for 10 minutes.

Heat the olive oil in a sauté pan over medium-high heat. Add the pumpkin seeds, paprika, and the remaining 1 teaspoon of salt and season with pepper. Cook the pumpkin seeds, stirring and shaking the pan, until they are lightly toasted, 3 to 5 minutes. Set aside to cool.

Combine the rice, beans, and pumpkin seeds in a large bowl. Transfer half of the mixture to a food processor fitted with the metal blade and process until smooth, adding the reserved cooking liquid from the beans as needed to keep the mixture moist enough to stick together. Return the mixture to the bowl, mix everything together, and form patties about 3½ inches in diameter and 1 inch thick.

To bake the burgers, preheat the oven to 350°F. Brush a baking sheet with olive oil and put the burgers on it. Brush the burgers with oil and bake until browned, 20 to 30 minutes, turning the burgers halfway through cooking. To pan-fry the burgers, coat a sauté pan with olive oil and heat the pan over medium heat. Add the burgers and cook for about 4 minutes per side. Serve over fresh lettuce, sliced onion and avocado

Smoked Paprika Hummus

Makes about 3 cups


1 cup dried chickpeas, or 2 (15.5-ounce) cans chickpeas, drained and rinsed
2 large cloves garlic, minced
1 teaspoon freshly squeezed lemon juice
¼ teaspoon cayenne pepper
2 teaspoons smoked paprika, plus more for garnish
½ teaspoon sea salt
½ teaspoon freshly ground pepper
2 tablespoons finely chopped fresh flat-leaf parsley
1⁄3 cup extra-virgin olive oil, plus more for garnish
1⁄3 cup tahini
optional garnishes: roasted red bell peppers, roasted garlic, lemon slices, olives, mint or parsley sprigs
If using dried chickpeas, put them in a saucepan or bowl and add cold water to cover by about 2 inches. Soak in the refrigerator for at least 6 hours or overnight. Drain and rinse. 


Put the chickpeas in a saucepan and add cold water to cover by about 2 inches. Bring to a boil, decrease the heat, cover, and simmer until the chickpeas are tender, 50 to 60 minutes. Drain and let cool, reserving ¼ to ½ cup of the cooking water. 


Combine the chickpeas, garlic, lemon juice, cayenne, paprika, salt, pepper, parsley, olive oil, and tahini in a bowl and stir to mix well. Transfer the mixture to a food processor fitted with the metal blade and process until well mixed. Add ¼ cup of the reserved cooking liquid (or water or vegetable stock if using canned chickpeas) and process until smooth and almost fluffy. Add more liquid if necessary. Scrape down the sides of the bowl once or twice. Transfer to a serving bowl and refrigerate for at least 1 hour. (The hummus can be made up to 3 days ahead and refrigerated. Return to room temperature before serving.) 


To serve, drizzle a bit of olive oil over the hummus and sprinkle a bit of paprika. Serve with desired garnishes.

Thai Tempeh

Thanks to Karma Chow for this recipe


These are so good served over a bed of brown jasmine rice and nice big side of sauteed veggies!
2-8oz packages tempeh, cut into triangles
¼ c apple cider or apple juice
½ c water
2 tbl agave nectar
¼ tamari or Bragg's Aminos
2 tbl fresh lime juice
3 tbl coconut oil melted
2 tbl red or green curry paste
½ c chopped cilantro
2 scallions, white & green parts, thinly sliced
3 garlic cloves, chopped or pressed
 
Preheat oven to 350.
Whisk all ingredients together in a bowl. Place tempeh in a baking dish and pour the marinade over. Cover with foil and bake in oven for 20 minutes. Remove foil, turn the tempeh and bake for a remaining 10 minutes.

Corn Cakes with Blueberry Drizzle

3/4 cup oat or spelt flour
½ cup fine cornmeal
¼ cup ground chia seeds
2 teaspoons baking powder
¼ teaspoon sea salt
1 ½ cup almond, coconut or rice milk, unsweetened
¼ cup water
1 teaspoon cinnamon
½ ripe banana, mashed
1 tablespoon grapeseed oil or coconut oil
1 tablespoon agave nectar
 
Mix all ingredients together in a large bowl. Cook on a non-stick griddle over medium heat with coconut oil until bubbly and brown. Flip over and cook on other side for a few minutes until brown. 
 
Yield: 8-10 pancakes.


Blueberry Drizzle
1 ½ tablespoons arrowroot
2 cups frozen wild blueberries
¼ cup maple syrup
½ cup water
1 teaspoon vanilla
Juice of one lemon & zest (optional, but this really is the secret ingredient)
 
Dissolve arrowroot in water and set aside. In a small saucepan, over medium heat, add blueberries, water with arrowroot, maple syrup, vanilla, lemon juice, & lemon zest. Cook until thickened, while stirring. Serve warm over pancakes.

Kale Slaw with Creamy Pepita Dressing

Thanks to Agi G for this recipe:

2 cups of fresh organic kale, stems removed, chopped
2 cups of shredded white (or red) cabbage
¼ cup dried cranberries
1 tablespoon toasted pepitas
 
Pepita Dressing
2 tablespoons of toasted pepitas (Spanish pumpkin seeds)
2 tablespoons of water
2-3 tablespoons lemon juice
1/3 cup extra virgin olive oil
1 tablespoon raw honey or maple syrup
1 tablespoon of dijon mustard
Pinch of sea salt
Pinch of black pepper
 
Put all the dressing ingredients into a blender (or magic bullet) and blend until combined into a smooth and creamy consistency. Put chopped kale, cabbage and cranberries in a large bowl. Pour the dressing over the salad and toss. Cover with plastic wrap and let chill in the refrigerator for at least 30 minutes. Right before serving sprinkle the salad with the remaining toasted pepitas!

Creamy Spinach Artichoke Dip

Thanks to Karma Chow for this recipe

1 yellow onion, diced
4 garlic cloves, minced
1-1/2 c. frozen artichoke hearts, thawed and chopped
3 cups fresh spinach, chopped small
3 tbsp nutritional yeast
1 can cannellini (white) beans, drained & rinsed
1 tsp sea salt
1 tbs lemon juice
¼ c. water
1/2 c. cashews, soaked for 20 minutes
pinch red pepper flakes
¼ c. gluten free bread crumbs
 
Preheat oven to 400. In a food processor or blender, blend beans & cashews with water, lemon juice & nutritional yeast until creamy. If mixture is too thick, add water 1tbs at a time until thick and creamy. Scrape out into a bowl and set aside. In a skillet over medium heat, sauté the onion and garlic until soft. Add artichokes and sauté until lightly browned. Add spinach and let it wilt down, about 2-3 minutes. Pour into a large bowl, add bean and cashew mixture and sea salt. Stir to combine well. Pour into a casserole dish and top with bread crumbs. Cover with foil and bake for about 15 minutes. Remove foil and bake 10 minutes more until a little browned.

Pesto Pasta Salad w/ Cherry Tomatoes (Gluten Free)

16 oz. gluten free elbows, cooked according to package directions & drained
1 container cherry tomatoes, halved
1/2 red onion, diced thin
3 cups fresh basil leaves
6 tablespoons pine nuts or pistachios
2-4 cloves garlic
1/2 tsp sea salt
6 tablespoons olive oil
1 tsp mellow white miso
3 tbs Vegenaise grapeseed vegan mayo

Cook pasta according to package directions. Drain & cool and pour into a large bowl. Add cherry tomatoes, red onion & mayo. In a food processor with the S-blade, process basil, garlic, pine nuts until finely chopped. Add miso & sea salt and cover. While motor is running add olive oil and process until smooth.
Add pesto to pasta and stir with a wooden spoon until all well combined. Serve cold with fresh basil leaves as a garnish

Sweet Potato Salad w/ Chili Lime Dressing

2 lbs Sweet Potatoes, peeled & cut in 1 in. chunks
3 tbs extra virgin olive oil
2 tbs fresh lime juice
2 tbs brown rice vinegar
1 tsp. Chili Powder
1 tbs. agave nectar
½ tsp. ground cumin
2 tbs chopped chives
salt & pepper to taste
½ red bell pepper, seeded & diced small
1/2 red onion, finely diced
 
Boil sweet potatoes in water just until tender (don’t overcook). Drain and put in a large bowl. 
 
Whisk together olive oil, lime juice, agave nectar, rice vinegar, chili powder, cumin, chives & salt and pepper in a small bowl. Add red bell pepper and red onion to the potatoes and toss with the dressing.  Serve warm or chill and bring to room temp before serving.
 
Makes 6 servings

Soba Salad with Asian Vegetables and Golden Tofu

Dressing:

• 1/2 cup soy sauce
• 2 Tbsp. brown sugar, packed
• 2 Tbsp. water
• 2 Tbsp. orange juice
• 1 Tbsp. rice wine vinegar
• 1 Tbsp. minced fresh ginger root, peeled
• 2 cloves garlic, minced
• 2 Tbsp. toasted sesame oil

Salad:

• 4 ozs. soba or whole wheat spaghetti, uncooked
• 4 cups broccoli florets
• 1 10-oz. package frozen baby peas
• 2 tsps. toasted sesame oil
• 1 lb. firm tofu, cut into bite-size cubes
• 2 cups diced fresh cucumber (with peel)
• 1 15-oz. can baby corn, drained
• 1 8-oz. can sliced water chestnuts, drained
• 4 cups shredded purple cabbage

Bring a large pot of water to a boil, then add noodles and cook 4 minutes. Add broccoli and cook 4 more minutes. Add peas, stir, take pan off heat, and drain immediately. Spread noodle mixture in a large flat serving dish or roasting pan (to help speed cooling process) and place in refrigerator to cool. While it's cooling, whisk together all dressing ingredients in a small bowl; cover and refrigerate.

Heat 2 teaspoons sesame oil in a medium nonstick skillet over medium heat. Add tofu and sauté 3 to 5 minutes per side or until golden, using chopsticks or tongs to turn tofu.

When noodle mixture has cooled, place in a large bowl, then add cucumber, corn, and water chestnuts. Add 2/3 of dressing and toss gently to mix.

Place 1/4 of cabbage on each of 4 large plates to form a bed. Top each with 1/4 of soba salad and 1/4 of tofu. Drizzle each salad with remaining dressing. Makes 4 servings.

Preparation Time: 1 hour

Nutritional Information (per serving):

Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
480	24 g	11 g	73 g	15 g	2 g

Madeleine’s Vegetable Broth

Ingredients

• 2-3 cups of frozen vegetable/fruit scraps depending on how much stock you want to make and how strong you want it to be
• 4-6 cups of water again depending on quantity and concentration
• ½-1 teaspoon salt
• ½-1 teaspoon pepper
• 2 bay leaves
• Dashes of whatever extra fresh or dried spices/herbs you like suggestions: rosemary basil dill paprika sage…depending on what vegetables you use it’s nice to think about what would complement the flavors.

Steps

1. Add scraps salt and pepper and spices and get water up to a boil then leave it on a low to medium heat for a few hours stirring occasionally.
2. After 2-3 hours on the stove let it cool and strain it with a pasta strainer.
3. After that it’s ready to get put into containers and stored in the fridge. Madeleine usually use a couple mason jars. Without an airtight seal the jars or  cans of broth will keep in the refrigerator for about two weeks which is plenty  of time to use it up. Or you could even pour the broth into an ice tray and stick that in the freezer until you are ready to use them like vegetable bouillon cubes. In most ice trays the cubes will come out as roughly a large tablespoon.

Lean Lasagna

• 1 lb. firm tofu, drained and patted dry
• 1/4 cup fresh parsley, minced
• 3 cups tomato sauce
• 1 bag spinach
• 1-lb. package dry lasagna noodles, cooked al dente and drained
• 1 cup nonfat mozzarella, shredded
• Salt (to taste)
• Pepper (to taste)
• Food processor

Preheat oven to 350 degrees. Place tofu in large bowl and crumble. Chop spinach, then combine in bowl with tofu, parsley, salt, and pepper; mix well. In bottom of a 4-quart rectangular baking dish, spread a layer of tomato sauce, then a layer of noodles, then a layer of tofu/spinach mixture. Repeat layering process with the remaining sauce, noodles, and filling until all ingredients have been used, ending with noodles covered by sauce. Sprinkle mozzarella over top. Bake for 45 minutes or until bubbly. Remove from the oven and let sit for 5 minutes before cutting.

Preparation Time: 15 minutes

Cooking Time: 45 minutes

Flaxseed Waffles

• 2 cups whole wheat flour
• 1 cup white flour
• 4 Tbsp. sugar
• 2 Tbsp. baking powder
• 4 Tbsp. ground flaxseed
• 1/2 tsp. salt
• 3 cups skim milk
• 1/4 cup olive oil

Preheat waffle iron. Mix flours, sugar, baking powder, flaxseed, and salt in one bowl and set aside. In a separate bowl, milk, and oil, then add wet ingredients to dry and whisk until smooth. Pour about 3/4 cup of batter into waffle iron for each waffle. Waffles will steam while cooking; cook until they've almost stopped steaming. Makes about 11 1-waffle servings; any extras can be frozen and reheated in toaster or toaster oven.

Preparation Time: 5 minutes

Nutritional Information (per serving):

Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
245	9 g	4 g	36 g	9 g	1.5 g

Quick Date-Apple-Cinnamon Oatmeal

Ingredients

• 1 cup organic rolled oats
• 2 tablespoons maple syrup you can use less or you can use brown rice syrup to make it more superhero!
• 2 tablespoons chopped walnuts
• 1/3 crisp apple cut in cubes
• About 5 dates pitted and chopped
• Fine sea salt to taste
• 3 shakes of ground cinnamon
• Scant 1 teaspoon flaxseed oil

Steps

1. Bring a kettle of water to boil
2. Combine the oats syrup nuts apple and dates in a bowl
3. Add a pinch or two of salt then pour enough hot water to just cover the oats don’t add too much or it will be too watery
4. Cover the bowl with a plate or pot lid and let the oatmeal stand until the oats have absorbed the water
5. Stir and add a little more water if the oats look too dry
6. Let the oatmeal cool a little and then drizzle with the flaxseed oil

Guacamole

• 4 ripe avocados, peeled and pitted
• 1 tsp. ground cumin
• 1 tomato, seeded and diced
• 1/2 cup sweet white onion, minced
• 2 chilies, seeded and minced
• 1/4 cup cilantro leaves, chopped
• 4 Tbsp. fresh lime juice
• Hot pepper sauce (to taste)
• Sea salt (to taste)
• White pepper (to taste)

Cut avocado in large chunks and mash coarsely in large bowl with fork. Add remaining ingredients and blendgently—leaving some small chunks is fine. Taste and adjust seasoning with more pepper sauce, salt, and pepper if desired. Makes 8 servings.

Preparation Time: 15 minutes

Nutritional Information (per serving):

Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
180	3 g	7 g	13 g	15 g	2 g