ere is a collection of super tasty, super-healthy plant-based recipes.
Butternut Squash with Kale and Swiss Chard
2 cups large-diced seeded peeled butternut squash
1 tablespoon extra-virgin olive oil
1 bunch kale, stemmed, leaves cut into 1-inch ribbons
1 bunch Swiss chard, stemmed, leaves cut into 1-inch ribbons
3 tablespoons clarified butter, ghee, or coconut oil
1 clove garlic, minced
¼ cup raw sliced almonds
½ teaspoon chili powder
½ teaspoon black pepper
Preheat the oven to 425. Line a baking sheet with parchment paper.
In a large bowl, toss or mix the butternut squash with the olive oil until well coated. Place the squash on the prepared baking sheet and roast for 45-50 minutes, until fork-tender.
About 15 minutes before the squash is done, bring 2 cups of water to a boil in a large pot. Place a colander or steamer inside the pot. Add the kale and Swiss chard, cover, and steam until the kale is tender but not soft, 3 – 5 minutes. Remove the kale and chard from the pot and set aside. Drain the pot and wipe it out.
Place the same pot over medium heat, add the cooking fat, and swirl to coat the bottom. When the fat is hot, add the garlic and the almonds and stir until the garlic is aromatic, about 1 minute. Raise the heat to high and add the steamed kale and Swiss chard. Toss to combine, then remove from the heat and transfer everything from the pot to the serving dish.
Combine the roasted butternut squash with the kale and chard mixture. Add the chili powder, salt, and pepper. Toss to combine.
Greek Salad
1 head romaine lettuce, chopped
4 tomatoes, cut into large dice
1 cucumber, peeled and cut into large dice
½ red onion, thinly sliced
30 pitted Kalamata olives, halved
¼ cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 clove garlic, minced
¼ teaspoon salt
¼ teaspoon black pepper
Juice of ½ lemon
Combine the lettuce, tomatoes, cucumber, onion, and olives in a large serving bowl.
Combine the olive oil vinegar, garlic, salt and pepper in a small bowl and whisk together.
Pour the dressing over the salad ingredients and top with the lemon juice.
Butternut Squash Mac and Cheese
Total Time: 1 hr. 16 min.
Prep Time: 15 min.
Cooking Time: 61 min.
Yield: 10 servings, about 1½ cups each
Ingredients:
1 lb. dry whole wheat macaroni
1 tsp. olive oil
1 medium onion, chopped
2 medium red bell peppers, chopped
3 cups cubed butternut squash
1¾ cups low-sodium organic chicken broth
1 cup low-fat (1%) milk
2 Tbsp. low-fat (1%) plain Greek yogurt
1 cup shredded Gruyere (or Swiss) cheese
1 cup shredded sharp cheddar cheese
Sea salt and ground black pepper (to taste; optional)
Nonstick cooking spray
Finely chopped fresh parsley (for garnish; optional)
Preparation:
1. Preheat oven to 375° F.
2. Cook macaroni according to package directions. Drain and set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add onion and bell peppers; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Set aside.
5. Combine squash, broth, and milk in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium; gently boil for 22 to 25 minutes, or until squash is tender.
6. Place squash mixture in a blender or food processor; cover with lid and kitchen towel. Blend until smooth.
7. Combine squash mixture, macaroni, onion mixture, yogurt, and cheeses. Season with salt and pepper if desired; mix well.
8. Place macaroni mixture in a 13 x 9-inch ceramic or glass baking dish that has been coated with spray. Bake for 25 to 30 minutes, or until sauce is bubbling.
9. Garnish with parsley if desired.
Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore decreasing the chance of overflowing.
Cauliflower Rice
1 large head cauliflower, cut into florets
3 tablespoons ghee or clarified butter
½ onion, finely chopped
1 carrot, peeled and finely chopped
2 cloves garlic, minced
½ cup chicken broth
1 tablespoon minced cilantro
½ teaspoon salt
½ teaspoon black pepper
To rice the cauliflower, place half of the florets in a food processor and pulse into a rice like consistency. 15 – 20 pulses. Don’t over pulse, or the cauliflower will get mushy. Remove and repeat with the remaining cauliflower florets.
In a large skillet, melt the ghee over medium heat and swirl to coat the bottom of the pan. When the ghee is hot, add the onion and carrot and cook, stirring until the onion is translucent, 2 to 3 minutes. Stir in the garlic and cook until the garlic is aromatic, about 1 minute.
Add the riced cauliflower to the skillet and mix thoroughly with the rest of the vegetables. Add the chicken broth, cover and steam until it has reached a rice-like consistency, 10 – 12 minutes. (Tender but not mushy or wet).
Remove the pan from the heat and mix in the chopped cilantro. Add salt and pepper.
Roasted Beet, Orange, and Avocado Salad
2 medium beets
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1 orange, halved, one half zested and juiced, one half peeled and cut into segments
½ teaspoon salt
¼ teaspoon black pepper
1 avocado, split lengthwise, pitted, peeled and diced
Preheat the oven to 425
Rinse the beets thoroughly and carefully stab all sides with a fork. Place in a medium bowl and add 1 tablespoon of the olive oil, tossing till thoroughly coated. Wrap the oiled beets in aluminum foil, pinching the tip closed to create a meal. Place the beets in the center of a baking sheet and roast for 35 minutes. Check them by carefully opening the foil and sticking a thin knife into the center of a beet. If it goes in easily the beets are done. If there’s resistance, close them back up and put back into the oven for 10 minutes. Repeat until the knife slides into the center of the beet easily. Let rest until cool enough to handle.
Remove the skin from the beets-you may want to wear gloves and an apron, as beet juice will stain your skin and clothes. Dice the beets into 1-inch pieces and place in a serving bowl.
In a small bowl, combine the remaining 1 tablespoon olive oil with the vinegar, orange juice, salt and pepper. Whisk until combined.
Add the orange segments and avocado to the beets. Drizzle with the dressing, sprinkle on the orange zest and toss to coat.
Summer Minestrone Soup
1 tablespoon olive oil
2 carrots, chopped
2 celery stalks, chopped
1 onion, chopped
Salt & Pepper to taste
1 potato, peeled and cubed
3 cloves garlic, minced
28 ounces tomatoes, diced
6 cups low sodium vegetable stock
2 zucchini, diced
1 15 ounce can cannellini beans
3 cups spinach
2 cups pasta
Combine oil, carrots, celery, onion, salt, pepper, and potato in a large pot over medium heat for 3 minutes.
Add garlic and stir for one minute. Mix in diced tomatoes, vegetable stock, and zucchini.
Bring to a boil, place the lid on the pot, and simmer for 45 minutes.
Add cannellini beans, spinach, and pasta, and simmer 10 minutes or until pasta is al dente.
Cool and enjoy.
Butternut Squash with Kale and Swiss Chard
2 cups large-diced seeded peeled butternut squash
1 tablespoon extra-virgin olive oil
1 bunch kale, stemmed, leaves cut into 1-inch ribbons
1 bunch Swiss chard, stemmed, leaves cut into 1-inch ribbons
3 tablespoons clarified butter, ghee, or coconut oil
1 clove garlic, minced
¼ cup raw sliced almonds
½ teaspoon chili powder
½ teaspoon black pepper
Preheat the oven to 425. Line a baking sheet with parchment paper.
In a large bowl, toss or mix the butternut squash with the olive oil until well coated. Place the squash on the prepared baking sheet and roast for 45-50 minutes, until fork-tender.
About 15 minutes before the squash is done, bring 2 cups of water to a boil in a large pot. Place a colander or steamer inside the pot. Add the kale and Swiss chard, cover, and steam until the kale is tender but not soft, 3 – 5 minutes. Remove the kale and chard from the pot and set aside. Drain the pot and wipe it out.
Place the same pot over medium heat, add the cooking fat, and swirl to coat the bottom. When the fat is hot, add the garlic and the almonds and stir until the garlic is aromatic, about 1 minute. Raise the heat to high and add the steamed kale and Swiss chard. Toss to combine, then remove from the heat and transfer everything from the pot to the serving dish.
Combine the roasted butternut squash with the kale and chard mixture. Add the chili powder, salt, and pepper. Toss to combine.
Greek Salad
1 head romaine lettuce, chopped
4 tomatoes, cut into large dice
1 cucumber, peeled and cut into large dice
½ red onion, thinly sliced
30 pitted Kalamata olives, halved
¼ cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 clove garlic, minced
¼ teaspoon salt
¼ teaspoon black pepper
Juice of ½ lemon
Combine the lettuce, tomatoes, cucumber, onion, and olives in a large serving bowl.
Combine the olive oil vinegar, garlic, salt and pepper in a small bowl and whisk together.
Pour the dressing over the salad ingredients and top with the lemon juice.
Butternut Squash Mac and Cheese
Total Time: 1 hr. 16 min.
Prep Time: 15 min.
Cooking Time: 61 min.
Yield: 10 servings, about 1½ cups each
Ingredients:
1 lb. dry whole wheat macaroni
1 tsp. olive oil
1 medium onion, chopped
2 medium red bell peppers, chopped
3 cups cubed butternut squash
1¾ cups low-sodium organic chicken broth
1 cup low-fat (1%) milk
2 Tbsp. low-fat (1%) plain Greek yogurt
1 cup shredded Gruyere (or Swiss) cheese
1 cup shredded sharp cheddar cheese
Sea salt and ground black pepper (to taste; optional)
Nonstick cooking spray
Finely chopped fresh parsley (for garnish; optional)
Preparation:
1. Preheat oven to 375° F.
2. Cook macaroni according to package directions. Drain and set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add onion and bell peppers; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Set aside.
5. Combine squash, broth, and milk in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium; gently boil for 22 to 25 minutes, or until squash is tender.
6. Place squash mixture in a blender or food processor; cover with lid and kitchen towel. Blend until smooth.
7. Combine squash mixture, macaroni, onion mixture, yogurt, and cheeses. Season with salt and pepper if desired; mix well.
8. Place macaroni mixture in a 13 x 9-inch ceramic or glass baking dish that has been coated with spray. Bake for 25 to 30 minutes, or until sauce is bubbling.
9. Garnish with parsley if desired.
Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore decreasing the chance of overflowing.
Cauliflower Rice
1 large head cauliflower, cut into florets
3 tablespoons ghee or clarified butter
½ onion, finely chopped
1 carrot, peeled and finely chopped
2 cloves garlic, minced
½ cup chicken broth
1 tablespoon minced cilantro
½ teaspoon salt
½ teaspoon black pepper
To rice the cauliflower, place half of the florets in a food processor and pulse into a rice like consistency. 15 – 20 pulses. Don’t over pulse, or the cauliflower will get mushy. Remove and repeat with the remaining cauliflower florets.
In a large skillet, melt the ghee over medium heat and swirl to coat the bottom of the pan. When the ghee is hot, add the onion and carrot and cook, stirring until the onion is translucent, 2 to 3 minutes. Stir in the garlic and cook until the garlic is aromatic, about 1 minute.
Add the riced cauliflower to the skillet and mix thoroughly with the rest of the vegetables. Add the chicken broth, cover and steam until it has reached a rice-like consistency, 10 – 12 minutes. (Tender but not mushy or wet).
Remove the pan from the heat and mix in the chopped cilantro. Add salt and pepper.
Roasted Beet, Orange, and Avocado Salad
2 medium beets
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1 orange, halved, one half zested and juiced, one half peeled and cut into segments
½ teaspoon salt
¼ teaspoon black pepper
1 avocado, split lengthwise, pitted, peeled and diced
Preheat the oven to 425
Rinse the beets thoroughly and carefully stab all sides with a fork. Place in a medium bowl and add 1 tablespoon of the olive oil, tossing till thoroughly coated. Wrap the oiled beets in aluminum foil, pinching the tip closed to create a meal. Place the beets in the center of a baking sheet and roast for 35 minutes. Check them by carefully opening the foil and sticking a thin knife into the center of a beet. If it goes in easily the beets are done. If there’s resistance, close them back up and put back into the oven for 10 minutes. Repeat until the knife slides into the center of the beet easily. Let rest until cool enough to handle.
Remove the skin from the beets-you may want to wear gloves and an apron, as beet juice will stain your skin and clothes. Dice the beets into 1-inch pieces and place in a serving bowl.
In a small bowl, combine the remaining 1 tablespoon olive oil with the vinegar, orange juice, salt and pepper. Whisk until combined.
Add the orange segments and avocado to the beets. Drizzle with the dressing, sprinkle on the orange zest and toss to coat.
Summer Minestrone Soup
1 tablespoon olive oil
2 carrots, chopped
2 celery stalks, chopped
1 onion, chopped
Salt & Pepper to taste
1 potato, peeled and cubed
3 cloves garlic, minced
28 ounces tomatoes, diced
6 cups low sodium vegetable stock
2 zucchini, diced
1 15 ounce can cannellini beans
3 cups spinach
2 cups pasta
Combine oil, carrots, celery, onion, salt, pepper, and potato in a large pot over medium heat for 3 minutes.
Add garlic and stir for one minute. Mix in diced tomatoes, vegetable stock, and zucchini.
Bring to a boil, place the lid on the pot, and simmer for 45 minutes.
Add cannellini beans, spinach, and pasta, and simmer 10 minutes or until pasta is al dente.
Cool and enjoy.
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