Breakfast:
Turmeric and pineapple smoothie (2 portions)
Prep time: 5 minutes
Cook time: N/A
Skill level: Easy
Ingredients (for 1 smoothie as these are best made to order):
1/2 banana (frozen and sliced)
1 cup coconut milk
1 cup frozen pineapple chunks
1 teaspoon coconut oil
1 teaspoon chia seeds
1 teaspoon hemp seeds
1/2 teaspoon ground turmeric
1/2 teaspoon ginger powder
Equipment needed:
Measuring cups and spoons, blender, can opener and a mason jar or glass
Method:
Place all ingredients in a blender and blend for 30-45 seconds until smooth. Pour into a mason jar or a glass and enjoy.
Coconut yogurt super-food bowl (2 portions)
Prep time: 10 minutes
Cook time: N/A
Skill level: Easy
Ingredients (for 1 bowl as these are best made to order):
1 cup coconut yogurt
1 handful of frozen berries
1 tablespoon walnuts
1 tablespoon pumpkin seeds
1 tablespoon chia seeds
1 tablespoon hemp seeds
1 tablespoon flax seeds
Equipment needed:
Measuring cups and spoons, bowl and a spoon
Method:
Place 1 cup of coconut yogurt in a bowl and top with all remaining ingredients.
Cranberry almond granola bars (3 portions)
Prep time: 15 minutes
Cook time: 15 minutes + 30 minutes in the freezer
Skill level: Easy
Ingredients (makes a batch of 12 bars):
3/4 cups old-fashioned oats
1/2 cup raw almonds
1/2 cup pitted dates
1/4 cup raw pumpkin seeds
1/4 cup dried cranberries
1/8 cup maple syrup
1 teaspoon vanilla extract
1/4 teaspoon sea salt
Equipment needed:
Measuring cups and spoons, food processor, 4 x 6" baking dish, baking sheet, knife, cutting board and a large mixing bowl
Method:
Preheat the oven to 375°. Add the almonds and pumpkin seeds to a food processor and pulse for 10-15 seconds until they are coarsely chopped. Empty the food processor onto a baking sheet and add the oats and mix thoroughly.
Place the mixture into the oven and bake for 15 minutes or until golden brown.
While the oats bake, combine the dates, vanilla, salt and maple syrup in the food processor. Purée into a smooth paste. Remove tray of oats from the oven and combine in a large bowl with the date paste.
Once the mixture is thoroughly combined press into the glass baking dish and place into the freezer for 30 minutes. Once set, cut into 12 bars with a sharp knife.
Entrees:
Fall vegetable Buddha bowl (4 portions)
Prep time: 30 minutes
Cook time: 60 minutes
Skill level: Intermediate
Ingredients:
3 cups sliced mushrooms
3 carrots
1 cup brown rice
1 butternut squash
1 large onion
4 garlic cloves
1 tablespoon chopped parsley
1 tablespoon chopped thyme
1 tablespoon chopped rosemary
1 teaspoon apple cider vinegar
1 teaspoon coconut oil
2 cups vegetable stock
6 tablespoon olive oil
1 teaspoon sea salt
1 teaspoon paprika
1 teaspoon chili flakes
1/2 teaspoon pepper
Equipment needed:
Measuring cups and spoons, pan, knife, cutting board, small pools, nonstick baking sheet and food storage containers
Method:
Preheat the oven to 450°. Chop the carrots and squash into 1/2" pieces, quarter the mushrooms, thickly slice the onion and mince the garlic and herbs.
Drizzle the squash, carrots and onions with 1 tablespoon of olive oil each and place in a mixing bowl. Drizzle the mushrooms with 3 tablespoons of olive oil and combine with the other vegetables. Season liberally with salt and pepper and add the fresh herbs. Mix thoroughly and place on a nonstick baking sheet. Roast in the oven for 30 minutes.
Place the rice, vinegar, coconut oil and salt into a pot. Bring to a boil then reduce heat to medium-low and cover with the lid. Let simmer for 12-15 minutes then shut off heat and let stand five additional minutes. Remove lid and fluff with a fork.
Take 4 food containers and place either some baby spinach or some baby kale in the bottom, then add 1/4 of the rice and 1/4 of each vegetable to complete the dish. Store in the fridge for up to four days or freeze immediately.
Zucchini (squash cakes) fritters with tomato jam (2 portions)
Prep time: 30 minutes
Cook time: 20 minutes
Skill level: Intermediate
Ingredients:
1 can diced tomatoes
2 zucchinis
1 russet potato
2 carrots
1 onion
1/2 cup flour
1 teaspoon salt
1/2 teaspoon chili flakes
1 teaspoon garlic powder
1 teaspoon ground flax
1 tablespoon water
Equipment needed:
Measuring cups and spoons, box grater, large bowl, small bowl, clean kitchen cloth, parchment lined baking sheet and a nonstick sauté pan,
Method:
To make the tomato jam dice the onion and place in a pot with the canned tomatoes, half of the chili flakes and half of the salt. Bring to a simmer then reduce heat to medium-low and let cook for 20-25 minutes. Let cool slightly before serving.
Preheat the oven to 375°. Using a box grater shred the carrots, potato and zucchinis. Place them on a clean kitchen cloth and squeeze out as much liquid as possible before transferring to a mixing bowl.
In a separate small bowl, combine water and flax meal to make a "flax egg." This will be the binder for the fritters. Let stand five minutes before adding to the shredded vegetables. Then add 1/2 the salt, 1/2 the chili flakes, the flour and the garlic powder to the mixture and mix thoroughly.
Divide the mixture into four equal parts and press into patties. Place the patties on a parchment lined baking sheet and bake for 10 minutes. Remove from the oven and brown them in a nonstick pan until they are crispy. Top with 1/4 of the tomato jam and serve immediately.
Spaghetti squash with cashew alfredo (4 portions)
Prep time: 20 minutes + overnight soaking of the cashews
Cook time: 60 minutes
Skill level: Easy
Ingredients:
1 spaghetti squash
2 cups raw cashews
1/2 lemon (juiced)
2 cloves of garlic
Salt to taste
1 cup warm water
2 tablespoons chopped fresh basil
Equipment needed:
Measuring cups and spoons, baking sheet, food processor, fork and a large mixing bowl
Method:
Preheat the oven to 375°. Split the spaghetti squash down the middle and remove all the seeds. Transfer to a baking sheet and bake in the oven for 60 minutes (until soft). Remove from the oven and shred the flesh of the squash with a fork to create spaghetti like noodles.
Place the cashews into a bowl and cover with water. Let them soak overnight, then rinse and drain.
Add the soaked cashews to a food processor and combine with lemon juice, garlic, water and salt. Pulse on high for 2-3 minutes until very smooth and creamy like in texture. Once this is achieved, add chopped basil.
To put the dish together divide the shredded spaghetti squash noodles into four portions and top with 1/4 of the cashew Alfredo sauce.
Vegan bean burrito (4 portions)
Prep time: 30 minutes
Cook time: 45 minutes
Skill level: Intermediate
Ingredients:
4 large tortillas
2 roma tomatoes
1 can pinto beans (rinsed and drained)
1 cup cooked brown rice
1 can sliced black olives
1 green pepper
1 jalapeno pepper
1 onion
1 teaspoon olive oil
Equipment needed:
Measuring cups and spoons, knife, cutting board, large mixing bowl, can opener and a parchment lined baking sheet
Method:
Preheat the oven to 375°. Cut the green pepper, onion and jalapeno into chunks and place on a parchment lined baking sheet. Drizzle with the olive oil and season with salt and pepper. Mix thoroughly with hands and roast in the oven for 15 minutes or until onions and peppers are slightly brown on the edges.
Dice tomatoes and combine all the ingredients in a large bowl and mix thoroughly to combine.
Warm the tortillas in the microwave or the oven and place 1/4 of the filling in the center of each tortilla. Fold the sides in first, then roll into a wrap. When ready to eat, place the burrito into the oven or toaster oven for 10-15 minutes.