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Jackfruit Taquitos

Serves 8

• 1/2 tbs tomato paste

• 1/2 tbs soy sauce

• 1/2 tsp hot sauce

• 1/2 tsp chipotle chili powder

• 1/2 tsp smoked paprika

• 1/2 tsp cumin

• 1 tsp olive oil

• 1 can jackfruit in brine, drained and shredded

• 8 6-inch corn tortillas

• 1/2 cup prepared guacamole

1. Preheat the oven to 400°F.

2. In a medium bowl, combine the tomato paste, soy sauce, hot sauce, chili powder, paprika, cumin, and olive oil. Toss the shredded jackfruit in the sauce and set aside.

3. Warm corn tortillas in microwave oven (in ~ 10 sec increments) until pliable. Fill each tortilla with roughly 2 tbs of the jackfruit mixture, rolling to create large cigar-like shapes.

4. Place the taquitos on a baking sheet and bake for 10 minutes, or until golden brown and crispy. Serve with guacamole.

(per taquito)

Calories: 120; Fat: 3.7g; Protein: 2.3g; Carbohydrate: 21g; Fiber: 5g; Cholesterol: 0mg; Sodium: 208mg; Calcium: 18mg; Sugars: 1.5g

Kohlrabi Sautée

Serves 8

  • 3 medium kohlrabies
  • 1 tbs toasted sesame oil
  • 2 cups shaved carrots
  • 3 scallions, coarsely chopped
  • 1 medium jalapeño chile, sliced (optional)
  • 1 tbs minced garlic
  • 1 tbs lime juice
  • 2 tsp grated fresh ginger
  • 1 tsp light brown sugar
  • 1/8 tsp kosher salt
  • 1/4 cup cilantro leaves
  • 3 tbs coarsely chopped roasted unsalted peanuts
  1. Chop kohlrabi leaves. Peel kohlrabi bulbs, and cut in half; thinly slice into half moons.
  2. Heat oil in a large skillet over high heat. Add kohlrabi bulbs, stirring often, about 5 minutes (or until they start to soften). Add kohlrabi leaves, carrots, scallions, and jalapeño to skillet; cook, stirring often, until leaves and bulbs are tender, about 4 to 5 minutes.
  3. Add garlic, lime juice, ginger, brown sugar, and salt to skillet. Cook, stirring constantly about 1 minute. Remove from heat. Sprinkle with cilantro and peanuts

(per 1.5 cups)

Calories: 128; Fat: 7g; Protein: 4g; Carbohydrate 15g Fiber 6g; Sugars 6g; Added sugars 1g; Sodium 394mg; Calcium 6% DV; Potassium 12% DV

Roasted Sunchokes

Serves 4

  • 1 ¼ pounds small sunchokes, scrubbed and halved lengthwise
  • 2 tbs olive oil, divided
  • ½ tsp kosher salt, divided
  • ¼ tsp freshly ground black pepper
  • 2 to 4 cloves of garlic
  • 4 rosemary sprigs
  1. Preheat oven to 375°.
  2. Combine sunchokes, 1 tbs olive oil, 1/4 tsp salt, and pepper in a large bowl; toss well to coat. 
  3. Heat 1 tbs oil in large skillet (cast iron is best) over medium-high heat
  4. Arrange sunchokes, cut side down, in pan until they start to brown (about 5 minutes).
  5. If using a cast iron skillet, arrange garlic and rosemary evenly over sunchokes. If using a regular skillet, transfer ingredients to a baking dish and arrange as described (but add a little additional oil to the dish to prevent sticking). Place cast iron skillet or baking dish in oven and roast at 375° for 40 minutes or until sunchokes are tender and deep golden. 
  6. Sprinkle with remaining 1/4 tsp salt.

(per 0.5 cups); Calories: 143; Fat: 6.9g; Protein: 2g; Carbohydrates: 20g; FIber: 2g; Iron: 4mg; Sodium: 246mg; Calcium: 32mg.

Very Simple Purslane Salad

Serves 4

  • 1/4 cup cider or white wine vinegar
  • 2 tsp sugar
  • 4 cups purslane, washed and patted dry
  • Salt and freshly ground black pepper to taste
  • 1 tbs finely chopped red onion (optional)
  1. In a large bowl, mix the vinegar with sugar, whisking until the sugar dissolves. Add the purslane to the bowl and toss to coat. Season with salt and pepper to taste and toss again.
  2. Cover and refrigerate for at least 15 minutes and up to an hour. Sprinkle with red onions and serve.

Calories: 29; Protein: 1g; Carbohydrates: 6g; Fat: 0g; Cholesterol: 0mg; Sodium: 73g; Dietary fiber: 1g

Seitan BBQ Sandwiches

Serves 4

  • ¼ cup ketchup
  • 2 tablespoons cider vinegar
  • 1 tablespoon brown sugar
  • 1 tablespoon vegan or regular Worcestershire sauce
  • 2 teaspoons garlic powder
  • ½ teaspoon ground pepper
  • 1 ½ cups very thinly sliced cabbage
  • 2 tablespoons vegan or regular mayonnaise
  • 1 tablespoon canola oil
  • 1 (8 ounce) package seitan, sliced
  • 4 whole-wheat hamburger buns, split and toasted
  • 8 pickles, if desired
  1. Whisk ketchup, vinegar, brown sugar, Worcestershire, garlic powder and pepper in a small bowl.
  2. Mix cabbage and mayonnaise in a medium bowl.
  3. Heat oil in a large saucepan. Add seitan and cook until browned, stirring occasionally, 5 to 6 minutes. Add the ketchup mixture. Cook until bubbly and thickened, 2 to 3 minutes. Remove from heat.
  4. Divide the seitan mixture evenly among the buns. Top with the cabbage mixture and pickles.

 (based on using all vegan ingredients)

Serving Size: 1 sandwich; per Serving: 304 calories; protein 13.8g; carbohydrates 38.1g; dietary fiber 5.5g; sugars 13.2g; fat 11g; saturated fat 1.3g; vitamin a iu 46.2IU; vitamin C 10mg; folate 26.4mcg; calcium 79.5mg; iron 2.2mg; magnesium 47.5mg; potassium 282.2mg; sodium 497.7mg; thiamine 1.8mg; added sugar 7g.

Lemony Pasta with Peas

Serves 4

  • 6 ounces fresh sugar snap peas
  • 8 ounces uncooked dried egg noodles or fettuccine
  • 1 cup shelled fresh or frozen  thawed) green peas
  • 3 tablespoons olive oil 
  • 1 teaspoon lemon zest
  • 1 tablespoon lemon juice
  • 1/2 teaspoon  salt 
  • 1/4 teaspoon black pepper 
  • 1/8 teaspoon crushed red pepper 
  • 3/4 cup pea shoots 
  • 1 cup grated Romana cheese 
  • 2 tablespoons fresh basil leaves, torn

1. Bring a large pot of water to a boil. Add snap peas and cook until bright green, about 1 minute. Using a slotted spoon, place snap peas in a bowl of ice water. Add pasta to boiling water and cook according to pasta cooking instructions until al dente. Add the green peas to the boiling water during the last 30 seconds of pasta cook time. Drain and cool for 5 minutes.

2. Drain snap peas, and cut in half diagonally.

3. In a large bowl, whisk together the oil, lemon zest, lemon juice, salt, black pepper, and crushed red pepper. Add pasta mixture, snap peas, and pea shoots; toss to coat. Top with cheese and basil.

 (about 1 2/3 cups per serving)

Calories 418 Fat 17.3g Sat fat 4.4g Mono fat 9.2g Poly fat 2.2g Protein 14g Carbohydrate 51g Fiber 5g Cholesterol 49mg Iron 4mg Sodium 578mg Calcium 94mg Sugars 5g Est. added sugars 0g

Seedy Snack Bars

Makes 24 squares

  • 1/3 cup tahini
  • 1/3 cup honey
  • 1 teaspoon vanilla extract
  • ¼ teaspoon salt
  • 1 cup shredded unsweetened coconut
  • ½ cup raw unsalted pepita or pumpkin seeds
  • ½ cup unsalted sunflower seeds
  • ¼ cup chia seeds
  • ¼ cup flaxseeds

1. Preheat oven to 325 degrees F. Line an 8-inch-square pan with parchment paper, with about 2 inches overhanging the pan . Coat the parchment paper with cooking spray.

2. Combine tahini and honey in a small saucepan over medium heat. Cook, stirring, until just mixed and warmed, about two minutes. Remove from heat; stir in vanilla and salt.

3. Combine coconut, pepita or pumpkin seed, sunflower seeds, chia seeds, and flaxseeds in a large bowl. Add the tahini mixture and stir until evenly coated. Press the mixture firmly into the prepared pan.

4. Bake until golden, 30 to 35 minutes. Let cool completely in the pan on a wire rack. Using the overhanging parchment, lift out the uncut squares. Place on a cutting board and cut into 25 squares.

 (per square)

Calories: 110; Protein: 3.4g; Carbodrates: 7g; Dietary Fiber: 1.8g; Sugars: 4.1g; Fat: 8.5g; Saturated Fat: 2.7g; Vitamin A IU: 5.4IU; Vitamin C: 0.3mg; Folate: 15.4mcg; Calcium: 21.5mg; Iron: 1mg; Magnesium: 55.3mg; Potassium: 111.3mg; Sodium: 26.6mg; Added Sugar: 3.7g.

Four-ingredient Chia Seed Pudding

SERVES 1

  • 2 tablespoon chia seeds
  • 1/2 cup almond milk or milk of choice
  • 1 teaspoon honey
  • Your choice of fresh fruit
  1. Pour chia seeds, milk, and honey into an eight-ounce glass jar. Mix well and let the mixture settle for 2 to 3 minutes. Continue to thoroughly mix the jar’s contents until you see no clumping.
  2. Cover the jar and store in fridge overnight or for at least 2 hours.
  3. When you’re ready to eat it, top with your favorite fruit and enjoy cold!

Serving Size: 1 bowl, Calories: 155;, Carbohydrates: 16g; Protein: 4g; Fat: 8g; Sodium: 166mg; Potassium: 97mg, Fiber: 8g, Sugar: 5g, Calcium: 301mg, Iron: 1.9mg

Creamed Winter Greens

Servings: 6

• 1 15oz can chickpeas, rinsed and drained

• Cooking spray

• 2 tablespoons chopped almonds or pine nuts

• 1 to 2 tablespoons olive oil

• One small onion, minced (~3/4 cup)

• 1 to 2 cloves garlic, minced

• 1 large bunch fresh greens, such as collards, kale, and/or spinach

• 1/2 cup coconut milk

• 1/4 teaspoon nutmeg

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 1 teaspoon tapioca or cornstarch, optional

  1. Thoroughly rinse the greens under running tap water and dry in a salad spinner or with clean paper towels. Remove the stems and tear the leaves into small pieces (you should end up with ~6 to 7 cups of prepared greens).
  2. Heat olive oil in a large pot over medium heat. Add the onion and sauté for about 5 minutes or until translucent. Add the garlic and sauté a minute or two.
  3. Add the greens a handful at a time while you continue to stir them around until all have been added and they have wilted a bit. Then stir in the coconut milk, nutmeg, salt, and pepper, and cook for 3 to 4 minutes more, until hot.
  4. To thicken the sauce, mix the tapioca or cornstarch with a small amount of cold tap water. Mix until lump free and then to the greens and cook until thickened.
  5. Top with toasted chickpeas and almonds or pine nuts.

Calories: 388; Total Fat (g): 14.9; Saturated Fat (g): 5.5; Cholesterol (mg): 0; Sodium (mg): 144; Total Carbohydrate (g): 51; Dietary Fiber (g):14.3; Total Sugars (g): 9.3; Protein (g): 16.3; Calcium (mg): 150; Iron (mg): 6; Potassium (mg): 969

Easy Roasted Artic Char

Servings: 4

• 2 to 3 tablespoons olive oil

• 4 5-oz. skin-on Arctic char fillets

• Salt and ground black pepper

• 4 lemon wedges, for serving

• Heat the oil in a 12-inch cast-iron skillet or nonstick pan over medium-low heat. 

• Season the fish with salt and pepper. 

• Cook, skin side down, for seven minutes. The fillets will cook from the bottom up so you shouldn’t need to flip it; however, if the skin gets crispy before the top of the fish finishes cooking (it should appear opaque), carefully flip it over and cook very briefly until done. Serve with a lemon wedge.

Calories: 250; Fat (g): 12; Saturated Fat (g): 1; Polyunsaturated Fat (g): 0.5; Monounsaturated Fat (g): 5; Sodium (mg): 350; Carbohydrates (g): 1; Protein (g): 31

Berry Avocado Smoothie Bowl

Serves 2

  • 1 cup of almond milk
  • ¼ cup of spinach 
  • 1 ripe avocado, chopped
  • 1 mango, peeled and chopped 
  • 1 apple, cored and chopped 
  • ½ cup of mix berries 
  1. Blend almond milk, spinach, avocado, mango, and apple together until reaching a thick smoothie-like consistency. 
  2. Pour into two bowls. 
  3. Top with berries and any other desired fruits. 

Calories: 251; Carbohydrates: 19g; Fiber: 7g; Protein: 4g; Total Fat: 16g; Saturated fat: 3g; Sugar: 18g  

Avocado Pasta with Roasted Veggies

Serves 8

  • 1 16oz box of penne 
  • 2 heads broccoli, cut into 1-inch florets
  • 2 bell peppers, cut into 1/2-inch chunks
  • 1 yellow onion, thinly sliced
  • 3 tbsp of olive oil 
  • 2 limes
  • ½ tsp salt

SAUCE INGREDIENTS

  • 4 avocados, peeled, pitted, and chopped
  • 2 limes
  • 3 cloves of garlic
  • ½ tsp salt

TOPPINGS

  • 1 cup of cherry tomatoes 
  • 4 fresh cilantro stems 
  • Salt and pepper, to taste
  1. Prep: preheat oven to 450 degrees Fahrenheit. Cook pasta in accordance with package directions.
  2. Add chopped broccoli, peppers, and onion in a bowl, mix with olive oil, lime juice, and ½ tsp of salt. Place coated vegetables on a baking sheet and roast vegetables for about 30 minutes, flipping them around 15-minute mark. 
  3. Blend avocado, lime juice, garlic, and ½ tsp of salt together until reaching a sauce-like consistency. 
  4. In a large bowl, combine pasta, roasted vegetables, and sauce. Mix everything.
  5. Top with cherry tomatoes, cilantro stems, and salt and pepper before serving.

Calories: 675; Carbohydrates: 100.5g; Fiber: 14.9g; Protein: 20.4g; Total Fat: 23g; Saturated fat: 3.5g; Sodium: 520mg; Sugar: 8.7g    

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