YIELD: 9 CUPS, 9 SERVINGS
Nondairy milk, nutritional yeast flakes, chia seeds, and savory seasonings make a cheesy-tasting sauce that covers alternating layers of potatoes and vegetables. A breadcrumb topping helps transform the mixture into a baked casserole that’s sure to satisfy any comfort-food cravings.
3 cups nondairy milk
⅔ cup nutritional yeast flakes
1½ tablespoons chia seeds
1½ tablespoons garlic powder
1½ tablespoons onion powder
1 teaspoon paprika or smoked paprika
½ teaspoon dry mustard
½ teaspoon sea salt or seasoned salt
½ teaspoon freshly ground pepper
2 pounds red-skinned potatoes, scrubbed and thinly sliced
1 (16-ounce) package frozen California vegetable blend (broccoli, cauliflower, and carrots)
½ cup fresh or dry breadcrumbs
Preheat the oven to 375 degrees F. Lightly oil a 13 × 9-inch baking pan or mist it with cooking spray.
Put the nondairy milk, nutritional yeast flakes, chia seeds, garlic powder, onion powder, paprika, dry mustard, salt, and pepper in small bowl and whisk until well combined.
Layer half of the potato slices in the prepared baking pan. Top with the vegetable blend, 1 cup of the nondairy milk mixture, and then the remaining potato slices. Pour the remaining nondairy milk mixture over the top and shake the pan gently to allow some of the liquid to sink into the layered ingredients. Evenly sprinkle the breadcrumbs over the top.
Bake for 45 to 50 minutes, or until the potatoes are fork-tender. Let cool for 5 minutes before serving.
VARIATIONS: Replace the red-skinned potatoes with Yukon gold potatoes, or replace all of the potatoes with 2 pounds of turnips or rutabagas, peeled and thinly sliced.
YIELD: 8 PIECES, 4 SERVINGS
Slices of tofu are first bathed in a tangy marinade and then coated in a three-seed blend. Instead of being fried, these tofu cutlets are baked to perfection.
1 pound firm or extra-firm tofu
2 tablespoons reduced-sodium soy sauce
1½ tablespoons nutritional yeast flakes
1 tablespoon minced garlic
1 tablespoon balsamic vinegar
1 tablespoon maple syrup or agave nectar
1 tablespoon spicy brown mustard or Dijon mustard
1 tablespoon toasted sesame oil
5 tablespoons raw sesame seeds
5 tablespoons hempseeds
2½ tablespoons chia seeds
Squeeze the block of tofu over the sink to remove any excess water. Put the tofu in a colander in the sink, cover with a plate, and put a 28-ounce can on top of the plate. Let the tofu press for 20 minutes.
Cut the pressed tofu lengthwise into 8 slices. Put the slices in a single layer in an 11 × 7-inch baking pan. Using a fork, pierce each slice of tofu several times along its length. Flip the slices over and pierce the other side.
Put the soy sauce, ½ tablespoon of the nutritional yeast flakes, garlic, vinegar, maple syrup, mustard, and sesame oil in a small bowl and stir until well combined. Pour the mixture over the tofu and flip each slice to evenly coat all sides. Put the baking pan in the refrigerator and let the tofu marinate for 1 to 4 hours.
Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper or a silicone baking mat.
Put the remaining tablespoon of nutritional yeast flakes and the sesame seeds, hempseeds, and chia seeds on plate. Stir until well combined.
To coat the tofu, work with 1 piece at a time. Put each piece into the seed mixture, pressing down slightly and flipping it over as needed until evenly coated on all sides. Transfer to the prepared baking sheet. Bake for 20 minutes.
Remove the baking sheet from the oven. Flip over the cutlets with a spatula. Bake for 15 to 20 minutes longer, until the seeds are fragrant and the cutlets are golden brown. Serve hot or cold.
SEED-CRUSTED TEMPEH CUTLETS: Replace the block of tofu with 2 (8-ounce) packages of tempeh. Cut each package of tempeh into 4 pieces and proceed as directed.
YIELD: 6 CUPS, 6 SERVINGS
In a slight departure from convention, here a colorful blend of fresh veggies is quickly stir-fried and then covered in a sweet-and-sour sauce thickened with chia seeds rather than the typical cornstarch. Serve this stir-fry as a main dish atop cooked rice, grains, or noodles, or as a side dish as part of an Asian-style meal.
CHIA-THICKENED STIR-FRY SAUCE
¼ cup reduced-sodium soy sauce
2 tablespoons brown rice vinegar
2 tablespoons ketchup
1½ tablespoons peeled and grated fresh ginger
1½ tablespoons minced garlic
1 tablespoon agave nectar
1 tablespoon chia seeds
1 tablespoon toasted sesame oil
¼ teaspoon dry mustard
¼ teaspoon crushed red pepper flakes
¼ teaspoon freshly ground pepper
2 cups small broccoli florets
1 small red or yellow onion, cut into half-moons
2 large carrots, thinly sliced diagonally
½ red bell pepper, quartered lengthwise and thinly sliced
1½ teaspoons toasted sesame oil
1 cup shredded green cabbage or Savoy cabbage
1 cup shredded red cabbage
⅓ cup chopped fresh cilantro
¼ cup thinly sliced green onion
1½ teaspoons chia seeds
1½ teaspoons raw or roasted sesame seeds
Sea salt
Freshly ground pepper
To make the sauce, put the soy sauce, vinegar, ketchup, ginger, garlic, agave nectar, chia seeds, sesame oil, dry mustard, red pepper flakes, and pepper in a small bowl. Whisk until well combined. Let thicken for 5 minutes.
To make the stir-fry, put the broccoli, red onion, carrots, bell pepper, and sesame oil in a large nonstick skillet or wok and cook over medium-high heat, stirring occasionally, for 5 minutes. Add the green cabbage and red cabbage and cook, stirring occasionally, until the vegetables are crisp-tender, 1 to 2 minutes.
Add the sauce, cilantro, green onion, chia seeds, and sesame seeds and stir until well combined. Season with salt and pepper to taste. Serve immediately.
TIP: Add or substitute other fresh or frozen vegetables to suit your taste.
VARIATION: Add 1 cup of finely cubed seitan, tofu, or tempeh to the stir-frying vegetables.
YIELD: 4 CUPS, 4 SERVINGS
A tasty blend of sautéed veggies and chickpeas bathed in a cashew gravy thickened with chia seeds makes for a winning combination. Serve this revamped and animal-free version of chicken à la king over rice, whole grains, noodles, toast points, or split biscuits.
CASHEW AND CHIA SEED GRAVY
⅓ cup raw cashews
1½ tablespoons chia seeds
2½ cups water
2½ tablespoons nutritional yeast flakes
2½ tablespoons reduced-sodium soy sauce
1 tablespoon onion powder
1 tablespoon garlic powder
½ teaspoon poultry seasoning blend, or ¼ teaspoon dried thyme and ¼ teaspoon ground sage
⅛ teaspoon freshly ground pepper
¾ cup diced yellow onion
¾ cup diced carrot
½ cup diced celery
½ cup diced green bell pepper
½ cup diced red bell pepper
1½ teaspoons olive oil or other oil
1 (15-ounce) can chickpeas, drained and rinsed
½ cup fresh or frozen peas
¼ cup chopped fresh parsley, lightly packed
Sea salt
Freshly ground pepper
To make the gravy, put the cashews and chia seeds in a blender and process until finely ground. Scrape down the sides of the blender jar with a rubber spatula. Add 1 cup of the water and process until smooth. Scrape down the sides of the blender jar with a rubber spatula. Add the remaining 1½ cups of water and the nutritional yeast flakes, soy sauce, onion powder, garlic powder, poultry seasoning, and pepper and process until well combined.
To make the veggie blend, put the onion, carrot, celery, green bell pepper, red bell pepper, and oil in a large saucepan and cook over medium heat, stirring occasionally, until the vegetables are soft, 7 to 10 minutes.
Add the gravy and cook, stirring occasionally, until thickened, 3 to 5 minutes. Add the chickpeas, peas, and parsley and stir until well combined. Season with salt and pepper to taste. Serve hot.
TIP: For an even heartier dish, add ¾ cup of finely cubed seitan, tofu, or tempeh to the veggie blend as it cooks.
YIELD: 4 BURRITOS
Prevent freshly made salsa from being too watery simply by adding some chia seeds. This technique can help to keep rolled burritos from getting soggy, or if you’re eating a burrito on the go, to avoid excess juices running down your chin.
CHIA SEED SALSA (3½ CUPS)
2 cups diced tomatoes
½ cup diced green bell pepper
½ cup diced red or orange bell pepper
½ cup diced red or yellow onion
⅓ cup chopped fresh cilantro, lightly packed
¼ cup thinly sliced green onion
½ jalapeño chile, seeded and finely diced
Juice of 1 lime (about 2 tablespoons)
1 tablespoon minced garlic
2 teaspoons chia seeds
1 teaspoon sea salt
½ teaspoon freshly ground pepper
½ teaspoon smoked paprika
4 (8-inch) flour tortillas or gluten-free tortillas
1 (15-ounce) can reduced-sodium vegetarian refried beans, warmed
½ cup shredded vegan cheese
1 Hass avocado, diced
¼ cup vegan sour cream
1 cup shredded lettuce
To make the salsa, put the tomatoes, green bell pepper, red bell pepper, red onion, cilantro, green onion, chile, lime juice, garlic, chia seeds, salt, pepper, and smoked paprika in a large bowl and stir until well combined. Let sit for 15 minutes to allow the flavors to blend and the chia seeds to slightly thicken the salsa.
For easier rolling, warm each tortilla in a large skillet over medium heat for 1 to 2 minutes per side. Alternatively, warm each tortilla in the microwave for 20 to 30 seconds.
To assemble each burrito, put 1 tortilla flat on a large cutting board or work surface. Spread ⅓ cup of the refried beans in a horizontal line in the center of the tortilla. On top, layer in order, 2 tablespoons of the vegan cheese, one-quarter of the avocado, 1 tablespoon of the vegan sour cream, ¼ cup of the Chia Seed Salsa, and ¼ cup of the lettuce. (Store leftover salsa in a covered container in the refrigerator to use with other dishes.)
To roll each burrito, fold the bottom half of the tortilla over the filling, fold in each side toward the center over the filling, and roll up from the bottom edge to enclose the filling. Put the burrito seam-side down on a plate. Repeat the assembly and rolling procedure with the remaining tortillas and filling ingredients. Serve immediately.
INSIDE-OUT BURRITOS: Omit the lettuce and vegan sour cream in the assembly procedure of each burrito. For each serving, put the shredded lettuce in the center of the plate, and put the rolled burrito seam-side down on top of the lettuce. Garnish each burrito with an additional ⅓ cup of Chia Seed Salsa and 1 tablespoon of the vegan sour cream.
YIELD: 6 CUPS, 6 SERVINGS
Some of the earliest crops cultivated by the indigenous people of Central and South America included corn, beans, squash, quinoa, and chia seeds. These key ingredients combine in this recipe to create a flavorful and filling option that works as either a main dish or a side dish.
2 cups water
1 cup quinoa, well rinsed
1½ cups seeded and cubed delicata squash or other winter squash (about half a squash)
1 tablespoon olive oil
½ cup diced red onion
½ cup diced red bell pepper
⅔ cup fresh or frozen corn kernels
1 tablespoon minced garlic
1 teaspoon chili powder
1 teaspoon ground cumin
1 teaspoon sea salt
½ teaspoon freshly ground pepper
⅛ teaspoon cayenne or chipotle chili powder
¾ cup cooked or canned kidney, red, or black beans, drained and rinsed
¼ cup raw or roasted pumpkin seeds
¼ cup chopped fresh cilantro or parsley, lightly packed
2 tablespoons chia seeds
1 tablespoon nutritional yeast flakes
Put the water and quinoa in a medium saucepan and bring to a boil over high heat. Cover, decrease the heat to low, and cook until the quinoa is tender and all of the water is absorbed, 15 to 18 minutes. Remove from the heat.
While the quinoa is cooking, put the squash and oil in a large cast-iron or nonstick skillet and cook over medium heat, stirring occasionally, for 7 minutes. Add the onion and bell pepper and cook, stirring occasionally, for 5 minutes.
Add the corn, garlic, chili powder, cumin, salt, pepper, and cayenne and cook, stirring occasionally, until the squash is tender, 2 to 3 minutes. Remove from the heat.
Fluff the quinoa with a fork to separate the grains. Add the quinoa, beans, pumpkin seeds, cilantro, chia seeds, and nutritional yeast flakes to the squash mixture and stir until well combined. Serve hot, cold, or at room temperature.
TIPS: For increased nutrition and eye appeal, use a tricolor quinoa blend. For a heartier dish, put individual servings on a bed of lettuce or mixed greens.
