Healthy Recipes

Quick and Easy Sweet Potato Bean Salad

This beautiful and delicious salad combines leafy greens, beans, and sweet potatoes into an easy-to-create recipe perfect for lunch or to make for a potluck. Enjoy.

Servings 4 INGREDIENTS 1/4 red onion diced 4 small sweet potatoes cooked, or 3 medium, cut in cubes 1 can garbanzo beans cooked and no salt added (or 1 1/2 cups) 1 can black beans no salt added, rinsed and drained (or 1 1/2 cups) 2 tbsp sesame tahini 2 tbsp apple cider vinegar 5 ounces mixed baby greens water salt mto taste (we don't use any salt)

INSTRUCTIONS

1. In a medium-size bowl, mix together chopped onions, cooked sweet potatoes, garbanzo, and black beans.
2. In a small bowl, make the tahini dressing. Beat the vinegar into the sesame tahini, one tablespoon at a time. Add enough water to make a thick dressing, not runny or pourable. Some tahini is oily and thin to start with while others are a dry paste. The amount of liquid you add to it will vary depending on the brand. The dressing should be thick to hold the ingredients together when molded.
3. Mix the dressing with the potatoes and beans. Scoop into a smaller bowl or container to mold the salad. Salad may be chilled until ready to use or served immediately.
4. Place greens on a platter. Turn bowl or container over the greens and gently let the salad set on top. Serve.

Red Cabbage with Lemon and Mint

This salad is surprisingly flavorful with fragrant lemon, refreshing mint, and crunchy red cabbage and almonds. The dates add a subtle sweetness. You can serve it as a slaw or as a main dish. This dish also travels well to potlucks and picnics because red cabbage is a hardy leaf that doesn’t wilt like softer lettuces.

INGREDIENTS 1 cup raw almonds chopped 8 cups shredded red cabbage (about 1 medium cabbage) 1 Vidalia or red onion diced .75 ounces fresh mint (a large handful) 1/2 cup water (optional) 3-4 pitted pitted Medjool dates* (use 4 if small, 3 if large) 1/3 cup fresh lemon juice

INSTRUCTIONS

1. Fill a large bowl with shredded red cabbage, diced red onion, and chopped almonds.
2. In a blender, combine the water, mint, dates, and lemon juice. Blend until smooth. *If the dates are very dry, soak them in the 1/2 cup of water for several hours before blending with the other ingredients for the dressing.
3. Pour dressing over salad and mix well. Serve immediately or refrigerate until ready to serve.

Blue Steel Smoothie

This Blue Steel Smoothie is a nutritious drink disguised as a shake that will power you up fast. It’s so easy to make. And if you want to get more greens in your belly, this is a yummy way to do it. We like to sip our smoothies slowly with stainless steel straws because plastic straws are wreaking havoc on the environment.

Servings INGREDIENTS 1 cup frozen spinach 1 cup frozen blueberries 2 cups plant milk 2 tbsp cocoa powder 1 cup water Optional: 2-4 dates (for a sweeter taste)

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INSTRUCTIONS

1. In a high-powered blender, blend ingredients until creamy. Blend with ice if a very cold drink is desired. Serve immediately. Makes 2 servings.

Spaghetti Squash with Fresh Tomato Basil Salsa

When it comes to spaghetti, you can’t top Mother Nature’s natural noodle, spaghetti squash. Also known as Calabash Squash, this yellow oval-shaped squash conveniently comes in a variety of weights and is simply prepared by baking it in its own compostable package… its skin! This is a whole food, plant-based dish everyone will love with no added oil and loads of nutrition. The fresh Tomato Basil Salsa is quick and easy to make and can be eaten hot or cold.

Servings INGREDIENTS 1 spaghetti squash about 3 pounds 8 Roma tomatoes chopped into 1/4–1/2-inch pieces 1.25 ounces fresh basil leaves large handful, chopped coarsely 1/2 cup walnuts chopped not too fine 1/4 cup balsamic vinegar 3 medium cloves of garlic (about one tablespoon minced) salt and pepper season to taste (optional)

INSTRUCTIONS

1. Preheat oven to 400℉.
2. Wash squash and place on a baking sheet in the oven. The squash does not need to be cut or covered. Bake for about 1 hour until soft. Remove from oven, set aside.
3. While the squash bakes, prepare the sauce. Place in a large bowl: Tomatoes, basil, walnuts, and garlic. Stir in the balsamic vinegar. Season to taste with salt and pepper if desired.
4. When the squash is cool enough to touch, cut it in half, lengthwise. Carefully remove the seeds and discard. Gently scoop out the “spaghetti” and place in a large bowl. Spaghetti may be placed on a plate with the sauce added on top or both may be tossed together before serving. Serve hot or cold.

Millet Croquettes with Red Pepper Turmeric Tahini Dressing

This recipe is a baked, whole-food version of a classic dish that’s typically deep-fried. You can easily take these with you on the go or when you travel. Eat these croquettes as you would a falafel — on salads, in wraps, or all by themselves dipped in our Red Pepper Turmeric Dressing. Or put them on a bun like a burger. We know you’ll love the versatility of this dish. Plus, it’s fun to make and fun to eat.

Servings INGREDIENTS Millet Croquettes Ingredients 1 cup millet 3 cups water 1/2 cup sunflower or pumpkin seeds 1/3 onion 1/4 cup dried parsley 1 carrot 2–4 tablespoons soy sauce, tamari, coconut aminos to taste, or 1/4–3/4 teaspons salt (optional) Red Pepper Turmeric Dressing Ingredients 4 1/2 teaspoons fresh turmeric peeled and minced 2 red or orange bell peppers seeded and sliced 1/2 cup lemon juice (from 2 lemons) 4 tablespoons tahini dates or raisins add for sweetness if desired

INSTRUCTIONS

Millet Croquettes Instructions

1. Preheat oven to 350℉. Line baking sheet with parchment paper.
2. Rinse millet in a sieve and drain well.
3. Optional – toast the millet to enhance the flavor. In a deep fry pan or large saucepan, toast the millet over medium heat, stirring occasionally for about 10 minutes.
4. Add water to the millet and bring to a boil. Reduce the heat and simmer, covered, until water is absorbed, about 25 minutes. Remove from heat and place in a large bowl.
5. While millet is cooking, finely grate the carrot and dice the onion.
6. In a coffee grinder or food processor, grind the dried parsley into a powder and seeds into a meal.
7. Add the carrots, onions, parsley, and seeds to the cooked millet. Mix ingredients together with hands to make a sticky dough. If desired, season to taste with your choice of salt, soy sauce, tamari or coconut aminos.
8. Shape into croquettes and place on baking sheet.
9. Bake for 15 minutes and remove from oven. Turn each croquette over and bake for another 15 minutes.
10. Serve immediately with Red Pepper Turmeric Tahini Dressing.

Red Pepper Turmeric Instructions

1. If you have never prepared fresh turmeric before, here is what to do. Use the edge of a spoon to scrape the skin off, revealing the bright orange flesh inside. Then, mince or grate the turmeric using the small holes of a grater.
2. Blend together all the ingredients and store them in a jar until ready to use.

Tikka Masala

In this plant-based version of the traditional Indian dish, the creaminess comes from the coconut milk and the sweetness comes from the blended butternut squash, pumpkin, or sweet potato. It’s just as spicy, creamy, and orange as the original! Feel free to modify the spices to make it milder or hotter. We like this dish made with tempeh or Rancho Gordo Marcella heirloom beans. You can use any white bean, tofu, or veggie “chicken.”

Servings INGREDIENTS 1 cup water 3 carrots chopped 3 stalks celery chopped 1 large onion chopped 2 cloves of garlic chopped 3 cups green cabbage shredded 2 teaspoons Garam Masala* 2 teaspoons Madras Curry** 2 teaspoons garlic powder 2 teaspoons turmeric 2 teaspoons paprika 1/2 teaspoon medium hot smoky chipotle powder (more if you like it hot, less if not) 2 cups baked butternut squash sweet potato or pumpkin, mashed 1 cup unsweetened coconut milk or other plant milk 2 cups water or vegetable stock (more for thinner sauce) 1 pound tempeh tofu, veggie "chicken," or 3 cups white beans 1 package (12 oz.) frozen peas salt to taste (optional)

INSTRUCTIONS

1. Sauté carrots, celery, onion, garlic, and cabbage with water in a large frying pan or stew pot.
2. Mix the spices in with the cooking vegetables, cover, lower the heat, and simmer/steam until vegetables and spices are incorporated (about 10 to 12 minutes).
3. Blend together the butternut squash (or sweet potato or pumpkin), coconut milk (or other unsweetened plant milk), and water or stock.
4. Pour the sauce over the cooking vegetables. Bring to a boil. Lower the heat, cover with a lid, and simmer for 15 minutes.
5. Add in the tempeh (tofu, white beans, or veggie “chicken”), and peas.
6. Cover the stew and simmer for an additional 10 minutes.
7. Keep warm and serve with your favorite whole grains.

RECIPE NOTES

*Garam Masala is a blend of spices commonly used in India. It varies by region and typically contains black and white peppercorns, cloves, cinnamon or cassia bark, mace (part of nutmeg), black and green cardamom pods, bay leaf, cumin, and coriander.

**Madras Curry is a blend that may contain the following: coriander seeds, turmeric, chilies, cumin seeds, fennel seeds, black pepper, garlic, ginger, fenugreek, cinnamon, cloves, anise, and mustard.

If you don’t have Garam Masala and Madras Curry, can make your own with some of the individual spices typically included in these blends.

Ginger Turmeric Latte

Whip up this hot beverage the next time you want a high performance drink that’s rich, cozy, and comforting. Ginger improves cognitive function, increases blood flow to the brain, and modulates blood sugar levels, keeping energy levels up during the day. Turmeric fights inflammation and increases the antioxidant capacity of the body. It is linked to improved brain function and lower risk of brain diseases. Pair these two together with your favorite plant milk and you have a delicious, powerful drink. It's also wonderful served cold! And if you want it sweeter, add another date.

Servings INGREDIENTS 1 teaspoon fresh turmeric grated 2 teaspoons fresh ginger grated 1 date (more if a sweeter taste is desired) 1 1/2 cups plant milk (if the milk is thick and rich like coconut milk, use 1 cup plant milk and 1/2 cup water)

INSTRUCTIONS

1. Blend all ingredients together.
2. Heat in a saucepan and pour into a mug for a cozy drink. Or pour over ice on a hot day.

Garbanzo Bean Corn Chowder

This hearty chowder is rich and creamy with a delicate balance of sweetness from the blended corn. And it has a nice hit of heat from the red pepper flakes. This is a satisfying meal in a bowl that is easy to make with simple ingredients. Try it this summer at a cookout, potluck, or picnic!

Servings INGREDIENTS 3 cups garbanzo beans cooked 1 onion cut in 1/2 inch chunks 3 carrots cut in 1/2 inch chunks 4 stalks celery diced 1 large Yukon gold potato or white sweet potato, cut in 1/2 chunks 1 tablespoon ground turmeric 1 tablespoon dried Herbes de Provence (or any combination of basil, savory, marjoram, rosemary, thyme, oregano) 2 teaspoons ground caraway seeds 1 teaspoon red pepper flakes (more if you like it hotter/less if you don't) 1 teaspoon ground black pepper 1–2 teaspoons salt to taste 1 pound organic frozen corn 4 cups water

INSTRUCTIONS

1. In a large soup pot, cook onions, carrots, celery, and potato with the herbs and spices in 2 cups water on medium high heat, covered until tender.
2. While the vegetables cook, blend corn in 2 cups water until creamy. Add to soup with garbanzo beans. Stir thoroughly.
3. Bring soup to a boil, then reduce heat to simmer, covered for 20 to 30 minutes. For an extra thick chowder, remove the lid and simmer uncovered for an additional 10 minutes.

Mushroom Chorizo Tacos

Here’s a flavorful, plant-based version of the spicy Mexican sausage that goes great as a foundation for soft tacos, burritos, or lettuce wraps — just add your favorite toppings, like grilled peppers and onions and guacamole. Or try this mushroom chorizo as a base for chili rellenos, baked stuffed bell peppers, or baked stuffed zucchini. We use cremini mushrooms because they are flavorful, affordable, and readily available, but this recipe works well with any variety of exotic mushroom, so have fun experimenting on your own.

Servings MetricUS Imperial INGREDIENTS 1 pound cremini mushrooms 1 cup walnuts (or other nut or seed, like almonds, sunflower, or pumpkin) 1/2 cup onions chopped 2 cloves garlic minced 2 teaspoons dried parsley 2 tablespoons chili powder 1 tablespoon smoky paprika 2 teaspoons ground cumin 1 teaspoon ground coriander 1/4 teaspoon cayenne pepper salt to taste (optional)

INSTRUCTIONS

1. Rinse, clean, and dry mushrooms. Mushrooms may be rinsed but not soaked.
2. Mushrooms are easiest chopped in a food processor in small batches. In a food processor, take about 1/4 of the mushrooms and pulse into a coarse meal. Place in a large bowl. Repeat until all mushrooms are processed. Alternatively, you may chop the mushrooms into a coarse meal.
3. Pulse walnuts in the food processor into a coarse meal and add to a bowl with the mushrooms.
4. Dry sauté chopped onions and minced garlic until soft, about 10 minutes. Add water, 2-4 tablespoons at a time if vegetables start to stick.
5. Stir in spices, mushrooms, and walnuts. Cook for 10-15 minutes, stirring occasionally.
6. Serve with warm corn tortillas or use as a stuffing for bell peppers, mushrooms, or zucchini squash.

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