Bring water and salt to a boil in a large saucepan; pour cornmeal slowly into boiling water, whisking constantly until there are no lumps.
Reduce heat to low and simmer, whisking often, until cornmeal starts to thicken, about 5 minutes. Polenta mixture should still be slightly loose. Cover and cook for 30 minutes, whisking every 5 to 6 minutes. When polenta is too thick to whisk, stir with a wooden spoon. Polenta is done when texture is creamy and the individual grains are tender.
Turn off heat and gently stir 2 tablespoons butter into polenta until butter partially melts.
Garlic, Mushrooms, Spinach and Beets
Saute mushrooms and garlic in 1 tbsp. olive oil for five minutes.
1 14.5 oz. can diced tomatoes with basil, garlic and oregano
3 14.5 oz. cans black beans, undrained
2 tsp. chili powder
1/4 tsp. salt
2 tsp. olive oil
1 tsp. red wine vinegar
1/2 tsp. sriracha sauce
Garnishes
3 bananas
3 Tbsp. fresh lemon juice
1/4 tsp. black pepper
1/2 cup chopped cilantro
Steps
Add 1 tsp. to large pot and sauté lightly onions and garlic.
Add thyme, basil, oregano and rosemary to pot and blend with onions and garlic.
Add broth, tomatoes, beans, chili powder and salt to the pot. Stir well, and bring to a boil.
Reduce the heat to low, cover and simmer for five minutes.
Using a hand blender or masher, emulsify the mixture in the pot for 5 to 10 seconds.
Mix together the oil, vinegar, and sriracha sauce in a small bowl, and stir into the soup.
Before serving, peel the bananas and cut them into 1/4 inch thick slices. Toss them in a small bowl with the lemon juice and pepper. Add soup to bowls and top with banana slices and cilantro.
Optional: Add cooked rice to soup and/or serve with crusty bread.
Nutrition Facts (Per 2-Cup Serving)Makes Four Servings
Place lentils in large pot and cover with water about 2 inches above lentils.
Bring lentils to boil. Reduce heat, cover and simmer for 25 minutes or until tender. Add 1 cup vegetable broth during cooking time.
Heat butter in large pot and add celery and onion. Cook for about 10 minutes until celery is tender.
Add 2 cups broth and 1 cup water to celery and onions and bring to boil. Remove from heat, add stuffing and stir loosely until combined. Cover and let sit for 5 minutes. Fluff with fork and serve with lentils on the side.
Nutrition Facts
Serving size: 2 cups
Servings: 6
Calories 506
Total Fat 6.5g
Cholesterol 0mg
Sodium 891 mg
Total Carbohydrate 86g
Total Sugars 6.8g
Protein 22.6g
To lower sodium content, substitute broth for another cup of water.
Line two cookies sheets with parchment paper. Spread out nuts on two cookie sheets, walnuts and macademia on one sheet and pecans and pumpkin seeds on the other. Toast walnuts and macademia nuts for 10 to 11 minutes. After 7 minutes remove pecans and pumpkins seeds.
Mix nuts together and serve with oatmeal, granola, or salad.
Nutrition Facts
Serving size: 1/3 cup
Servings: 24
Calories
Total Fat 20.6g
Saturated Fat 3.6g
Cholesterol 0mg
Sodium 24mg
Total Carbohydrate 4.5g
Dietary Fiber 2.8g
Total Sugars 1g
Protein 4.6g
Optional: Heat in skillet over low to medium heat. Toast 1/3 cup of wheat germ and 1/3 cup of ground flaxseed for 1 or 2 minutes to add to the nut mix.
3/4 cup Aldi’s Casa Mamita Mild Chunky Salsa in a jar
Lime juice from 1 lime
12 Aldi’s Pueblo Lindo White Corn Tortillas
In a small saucepan, heat pinto beans. Add taco seasoning and stir.
Place 3 or 4 tortillas between two slightly damp paper towels on a microwave-safe plate and cover with a slightly damp paper towel. Microwave 30 seconds. Repeat for next 3 or 4 tortillas.
Divide all ingredients evenly, bean mixture (drained), into tortillas. Use one or two tablespoons full of ingredients. Do not overfill, or the tortilla will fall apart.
First, preheat oven to 350 degrees. Spray two loaf pans nonstick spray, or use loaf pan liners.
In a mixing bowl, add pumpkin, soy milk, melted coconut oil and maple syrup. If soy milk, maple syrup are cold and coconut oil is solid, microwave them to room temperature so that the oil will not clump. Stir to combine.
Add in remaining ingredients and stir until combined.
Divide batter into two loaf pans.
Bake for 50 minutes or until toothpick inserted comes out clean.
Remove from oven and cool loaves before removing from pans.
May store pumpkin bread in fridge for two days. Freeze leftover bread after two days.
Add-ins: vegan chocolate chips, walnuts or pecans
To make gluten free, substitute whole wheat flour for 2 cups of oat flour. Bake at 350 degrees for 70 minutes. May add a teaspoon of baking soda to recipe for additional leavening.
Prepare couscous according to package directions. Let cool.
Add tomato, cucumber, red onion, parsely and pine nuts to couscous and mix well.
In a small bowl, prepare dressing. Whisk together olive oil, red wine vinegar, lemon juice, oregano, salt and pepper. Add dressing to couscous and mix well.
Bake ciabatta rolls at 375 degrees for 5 minutes. Flip rolls and bake another 5 minutes.
Spread hummus on each roll, add couscous and kale. Carefully close bread together to make a sandwich so that contents do not spill out.
Gradually add the cornmeal and mix with your hands until completely amalgamated. The dough should be firm enough to not stick to your hands and soft enough to not crack. If not, add cornmeal or water.
Let dough sit for 5 minutes.
Wet your hands and form a big (palm size) ball with your hands. Press them between your hands to form eight patties about 1/2 inch thick.
Heat some oil on the grilling pan and cook arepas, four at a time, on medium low heat for 7 minutes each side. You are looking for a crispy layer on the outside (and brownish grilling strips).
Prepare Filling for Arepas
Chop onion and slice plantains. Set onion aside.
Heat the oil in a skillet and add plantain slices and cook over medium heat for about 3-5 minutes each side until golden brown. Add plantains to a bowl and add salt and pepper. Set aside.
Add cumin and garlic powder to beans and microwave for two minutes.
Slice avocado and cut lime in half.
Cut arepa with serrated knife to form a pocket.
Fill arepas with plantains, onion, beans (drained), avocado and a squeeze of lime
The filling can be added to a bowl with arepa on the side for a bigger portion.
1/2 chopped green onions and 2 tsp. sesame seeds for garnish
Steps
Coat tofu with rice flour. Heat olive oil in pan and add tofu. Cook for six minutes until browned, flipping tofu to brown both sides.
In a wok or Dutch oven add 1 1/2 Tbsp. olive oil over medium high heat. Add carrots and bell peppers. Sauté for a minute. Add remaining vegetables and sauté 2-3 minutes until veggies are almost tender, about 10 minutes.
In a small bowl whisk together soy sauce, garlic, brown sugar, sesame oil, vegetable broth, and cornstarch.
Pour over veggies and cook until the sauce has thickened. Garnish with chopped green onions and sesame seeds.
3 Tbsp. toasted pine nuts, macadamia nuts or walnuts
2 cups fresh basil leaves
1/2 cup extra virgin olive oil
1/2 tsp. pepper
Add salt to taste
Steps
Chop garlic and pine nuts in food processor. Add basil, olive oil, pepper and combine until a loose paste forms.
Serve with pasta and veggies such as sundried tomatoes, cherry tomatoes, mushrooms, or parboiled potatoes and green beans. Makes about one cup of pesto.
2 cans of chopped tomatoes with oregano, basil, and garlic
1 Tbsp. of nutritional yeast
1 1/2 tsp. smoked paprika
1 teaspoon thyme
1 teaspoon oregano
1 teaspoon marjoram
1/4 to 1/2 teaspoon ground cayenne pepper to taste
Salt and pepper to taste
Cooked brown rice
Steps
Heat oil over medium heat and add the onion once it’s hot. Sauté until the onion becomes translucent, about 5 minutes.
Add green pepper and garlic, then sauté 3 minutes more. Stir in the broth, Sofrito, okra, corn, tomatoes, nutritional yeast, paprika, thyme, oregano and marjoram.
Simmer for 20 to 30 minutes over medium heat until the corn and okra are tender. Before serving, add salt and pepper to taste.
If using a food processor, first chop onion, celery and garlic. Remove and set aside. Cut sweet potatoes in fourths to use the slicer for food processor.
Place 1/4 cup of the water in a large soup pot. Add onion, celery and garlic. Cook, stirring occasionally until softened, about 3-5 minutes.
Stir in the chili powder, paprika, cumin, cinnamon and crushed pepper. Mix well.
Add the remaining water, broth, sweet potatoes, lentils, tomatoes, and beans. Stir to combine, bring to a boil, reduce heat, cover and cook for 50 minutes, stirring occasionally.
Stir in the peanut butter, one tablespoon at a time. Season with lime juice and a bit of sea salt, if desired.
Adapted from “McDougall Recipes | Dr. McDougall’s Health and Medical Center”.
Place the whole potatoes in a large pot, cover with water, and boil for 5 minutes or until just tender enough to pierce with a fork. Drain the potatoes, cut into 1″ pieces, and spread them evenly on a baking sheet lined with parchment paper.
Sprinkle the potatoes with salt and pepper. Bake at 450 degrees on middle rack for 30-40 minutes or until the potatoes start to get bubbly and brown.
Optional toppings: paprika, dried basil or rosemary.
1. Preheat oven to 350 degrees and line a baking sheet with parchment paper.
2. Add all ingredients to a large bowl and mix well. Scoop out 1 tbsp. of dough with small spatula and roll into balls. Place each ball about 2 1/2 inches apart on baking sheet and use a large serving fork to gently flatten the cookies in a crisscross pattern.
1 large carrot, peeled and sliced into thin rounds
4 garlic cloves, pressed or minced
1 teaspoon sea salt
1/3 teaspoon dried red pepper chopped and deseeded
1 tablespoon of nutritional yeast
4 cans (15 ounces each) black beans, rinsed and drained
4 cups (32 ounces) low-sodium vegetable broth
3/4 cup chopped fresh cilantro
2 tablespoons fresh lime juice
Diced avocado
Lemon juice
Steps
Chop all veggies in a food processor except cilantro.
Heat 2 tablespoons broth in a large soup pot over medium heat until shimmering.
Add the onion, celery, carrot, garlic and a light sprinkle of salt. Cook, stirring occasionally, until the vegetables are soft, about 8- 10 minutes.
Stir in the cumin and red pepper flakes and cook until fragrant, about 30 seconds.
Add 1 tablespoons of nutritional yeast
Pour in the beans and broth and bring to a simmer over medium-high heat. Cook, reducing heat as necessary to maintain a gentle simmer until the beans are very tender, about 30 minutes.
Add cilantro and lime juice.
Top Soup with avocado and a little lemon juice and serve with brown rice.
2 cups red or yellow lentils, rinsed or use Trader Joe’s Steamed Lentils Ready to Eat
5 cups of vegetable broth, 3 cups if using Trader Joe’s Steamed Lentils Ready to Eat
1/4 teaspoon of turmeric
1 tablespoon cumin
1/4 teaspoon cloves
1/2 teaspoon thyme
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper
3 inches of piece of ginger chopped
1 tbsp. olive oil
3 large cloves of chopped garlic
2 cups halved cherry tomatoes
2 cups chopped cilantro
Steps
Bring lentils, water, broth, turmeric, cumin, cloves, thyme, black pepper, red pepper, bay leaf, and ginger to a boil. Simmer for 30 minutes on 3 to 4 medium heat.
Heat oil in skillet and add garlic and cherry tomatoes. Cook over medium heat for 4 minutes.
Add skillet mixture to lentils and stir.
Add cilantro.
Serve with brown rice. The ginger, garlic, and cilantro can be chopped in a food processor before adding to the lentils.
In a large pot, place a handful of vermicelli noodles into boiling water and turn off heat and cover.
After 3 or 4 minutes loosen vermicelli with a fork, drain and rinse under cold water.
Steps
Take one piece of Vietnamese Rice Paper (Banh Trang Viet Nam) at a time and dip it into a bowl of warm water for 5 seconds.
Place moistened rice paper on a plate.
Place filling ingredients three inches from the edge facing you. I like to start with greens, other veggies, rice vermicelli and sauce. About a tablespoon of each ingredient.
Bring sides toward the middle and then roll from the edge facing you.
Serve spring rolls with sweet chili sauce. Makes 12 rolls.
1/2 medium jalapeño or serrano pepper, ribs and seeds removed, finely chopped (decrease or omit if sensitive to spice)
3/4 cup finely chopped fresh cilantro
2-3 tomatoes, chopped
Juice of 1/2 limes
1 teaspoon fine sea salt, more to taste
Steps
Chop veggies or in a food processor, add chunks of onion, pulse, add jalapeno, pulse, add cilantro, pulse and add tomatoes and pulse lightly until tomatoes are roughly chopped but not mushy.
Add lime juice, salt and to mixture and stir.
Serve with chips, arepa, spinach or whole wheat flatbread with hummus.
In a small bowl, combine the garlic, jalapeños, cornmeal, nutritional yeast, and salt.
In food processor, chop green onions, then add cilantro and chop, and then add tomatoes and chop.
In a medium pot, add the broth and heat over medium-high heat until bubbles start to surface.
With the whisk in one hand and the bowl in the other, slowly pour the cornmeal mixture into the hot broth–whisking all the while. Once all the cornmeal mixture is added, the mixture will be thick and paste-like. Turn the heat to low. Whisk for about 5 minutes to ensure there are no lumps and the mixture is uniformly thickened.
Pour the polenta into 6 bowls, and serve topped with black beans, tomatoes, green onions, cilantro, avocado and a generous squeeze of fresh lime juice.
Optional–Sprinkle Kosher salt to taste
Adapted from Esselstyn, Rip, The Engine 2 Seven-Day Rescue Diet.
Gradually add the cornmeal and mix with your hands until completely amalgamated. The dough should be firm enough to not stick to your hands and soft enough to not crack. If not add cornmeal or water.
Let dough sit for 5 minutes.
Wet your hands and form a big (palm size) ball with your hands. Press them between your hands to form patties about 1/2 inch thick.
Heat butter on the grilling pan and cook arepas on medium low heat for 7 minutes each side. You are looking for a crispy layer on the outside (and brownish grilling strips).
Eat plain arepas, or cut in half with corrugated bread knife and open to make a pocket. Fill with small bits of avocado sprinkle with lime juice.
Bring water to a boil in a large skillet. Add the green beans. Cover and cook on medium heat for 4 minutes until beans are crisp and tender. Drain beans and set aside.
Chop almonds in a food processor.
Melt butter in same skillet, add almonds, and saute them for a few minutes until they start to brown.
Put the green beans back in the skillet and toss to coat them with the buttery almonds.
Chop broccoli, mushrooms, garlic, parsley and halve cherry tomatoes. Steam broccoli and set aside.
Cook pasta according to package directions, adding 1/2 teaspoon salt to water. Reserve 2 Tbsp. pasta water. Drain and return to pot.
Combine garlic, mushrooms and olive oil in a cold skillet. Cook over low-medium heat to slowly toast garlic.
Stir pasta water, red pepper flakes, black pepper, and sea salt into the pasta. Add in olive oil garlic/mushroom mixture and broccoli. Add tomatoes, lemon and parsley. Stir until combined.
Optional: To save time, omit broccoli, mushrooms, cherry tomatoes and top pasta with vegan parmesan cheese.
2 bags of chickenless strips, thawed (I use Daring Original Plant Chicken Pieces)
1 red bell pepper, cut into 2 inch chunks
1 green bell pepper, cut into 2 inch chunks
1 yellow pepper, cut into 2 inch chunks
1 red onion, thickly sliced
1 pineapple, 2 in. cubes
1 container fresh mushroom thickly sliced
5 tomatoes thickly sliced
Arugula spring mix for topping
Steps
Mix ingredients for the marinade in small bowl.
Place chicken in a large ziplock bag and pour 1/3 marinade over it. Marinade for at least 30 minutes.
Place veggies and pineapple in a large ziplock bag and pour remainder of marinade and mix. Marinade for at least 30 minutes.
Preheat the oven to 425 F. Spray nonstick oil on two foil-lined baking sheets. Place veggie/pineapple mixture on baking sheets and bake for about 30-34 minutes. Remove from oven.
Line pan with foil and add meatless chicken. Bake for 5-6 minutes.
Serve veggies and meatless chicken over rice. Top with arugula spring mix.
To prepare ahead of time, chop scallions, red onion and cucumber the night before.
Ingredients
1 lb. of orzo
3/4 cup olive oil
1 1/4 tsp. kosher salt and 1/4 tsp. freshly ground black pepper
3/4 cup freshly squeezed lemon juice (4 lemons)
1 cup minced scallions, white and green parts
1/3 cup small-diced red onion
1 cup chopped fresh dill, I use a mini food processor
1 cup chopped fresh flat-leaf parsley, I use a mini food processor
1 cup medium cucumber, unpeeled, seeded and diced
3/4 cubed vegan feta cheese or use vegan crumbles, available at Publix
Steps
1. Fill a large pot with water and bring the water to a boil. Add the orzo and cook for 8 minutes, stirring occasionally, until it’s cooked al dente. Add 1 cup cold water to pot and drain and pour into a large bowl.
2. Whisk together the lemon juice, olive oil, salt, and pepper. Pour over the hot pasta and stir well.
3. Add the scallions, red onion, dill, and parsley.
Plant-Based Recipes 