One week down! Do you have a favorite recipe so far? How about the Plant Points—did you get Rock Star status already? We’re going to keep it pretty gentle in Week 2, but we will introduce some lentils here this week to start exercising the gut a little bit. There are low FODMAP substitutions available if you think you need them. Don’t forget about fermented foods! If you’re feeling bold, go ahead and add one as a garnish to any recipe that feels right to you and grant yourself an extra Plant Point for your efforts. Make sure to stay connected to our online community by posting your food pictures to #fiberfueled4weeks. Remember, we’re all in this together.
□ 1 medium piece fresh ginger
□ 4 large lemons
□ 1 large red bell pepper
□ 1 large green bell pepper
□ 1 ounce dried shiitake mushrooms
□ 1 small onion
□ 1 pound carrots
□ 1 pound celery hearts
□ 1 large baking potato
□ 1 pint cherry tomatoes
□ One 5-ounce bag spinach leaves
□ 1 pound strawberries
□ 3 bananas
□ 1 kiwi
□ One 10-ounce package leafy salad greens
□ 2 beets
□ One 100-gram container broccoli sprouts
□ 1 bunch fresh parsley
□ 1 Thai chili
□ 1 zucchini
□ 1 small bunch fresh chives
□ 3 bunches kale (lacinato or curly)
□ 1 jalapeño
□ 1 bunch fresh cilantro
□ 2 limes
□ 1 bunch fresh mint
□ 1 pint blueberries
□ 3 large sweet potatoes
□ 2 bunches scallions
□ 1 head romaine lettuce
□ 7 large oranges
□ 2 large grapefruit
□ 3 large salad tomatoes
□ 1 small butternut squash
□ One 6-ounce package snow peas
□ 1 small head red cabbage
□ One 24-ounce bag gluten-free flour
□ One 64-ounce container almond milk
□ 4 ounces matcha powder (preferably ceremonial matcha)
□ One 8-ounce bag frozen edamame
□ 8 ounces soba noodles
□ Three 15-ounce cans chickpeas
□ 1 small bag oat flour
□ One 15-ounce can pumpkin puree
□ Pumpkin pie spice
□ Mustard seeds
□ One 1-pound bag dried red lentils
□ One 28-ounce can diced tomatoes
□ One 15-ounce can diced tomatoes
□ Three 15-ounce cans brown lentils
□ 1 loaf sourdough bread
□ Corn tortillas (4)
□ 2 pounds firm tofu, packed in water
□ One 14-ounce package soft tofu
□ One 2.24-ounce can sliced black olives
□ One 8-ounce bag dark chocolate chips or cacao nibs
□ One 8-ounce bag dried cranberries
□ 8 ounces dried goji berries (optional)
□ Two 15-ounce cans coconut milk
□ One 15-ounce can tomato sauce
□ One 8-ounce jar Dijon mustard
□ One 10-ounce bag chopped walnuts
□ 2 pounds chopped frozen spinach
Remember, these recipes are to be enjoyed whenever the moment feels right.
Drink Recipe: Matcha Latte
Snack Recipe #1: Pumpkin Hummus with cucumbers and carrots
Snack Recipe #2: Plant-Powered Trail Mix
Dessert Recipe #1: Chocolate Mousse
Dessert Recipe #2: Chickpea Cookie Dough Bites
Quick-Fix Breakfast: Simple Overnight Oats
Quick-Fix Lunch: The Daily Salad with sourdough toast spread with Pumpkin Hummus
Quick-Fix Dinner: No-Tuna Sunflower Salad with leftover vegetables and Pumpkin Hummus
Quick-Fix Snack: 15 almonds
Quick-Fix Dessert: ⅓ cup blueberries or 15 strawberries
Butternut Squash and Quinoa Chili
Slice cucumbers and carrots for a snack on Day 1, then place them in a container with water in the fridge until ready to enjoy with the Pumpkin Hummus on Day 2.
DAY 1 (USUALLY SUNDAY)
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
3–5 |
|
|
Lunch |
Red Lentil Curry Soup with sourdough bread |
8 |
|
Dinner |
5 |
DAY 2
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
4–5 |
|
|
Lunch |
Leftover Mushroom Risotto with Down ’n’ Dirty Kale Salad |
10–12 |
|
Dinner |
10–11 |
DAY 3
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
4 |
|
|
Lunch |
The Daily Salad with Oil-Free Orange Dressing and leftover Red Lentil Curry Soup |
17 |
|
Dinner |
6 |
DAY 4
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
Superfood Smoothie with nut butter drizzle |
6 |
|
Lunch |
Butternut Squash and Quinoa Chili with Down ’n’ Dirty Kale Salad |
15–18 |
|
Dinner |
9–10 |
DAY 5
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
4 |
|
|
Lunch |
The Daily Salad with sourdough toast topped with Pumpkin Hummus |
12–15 |
|
Dinner |
5 |
DAY 6
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
6 |
|
|
Lunch |
Leftover Saag Tofu |
5 |
|
Dinner |
7–9 |
DAY 7
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
Gluten-Free Pancakes with berries |
2+ |
|
Lunch |
No-Tuna Sunflower Salad on sourdough toast with Citrus and Mint Salad |
9–10 |
|
Dinner |
Leftover Lentil–Sweet Potato Stew with Down ’n’ Dirty Kale Salad |
12–16 |
Consider this your new favorite brunch. Tofu is lower in saturated fat, lower in monounsaturated fat, and higher in polyunsaturated fats and free of cholesterol compared to eggs, making it the perfect swap.
If you’re new to cooking with tofu, know that you’ll need to press it first. You can do this with a tofu press, or by wrapping the tofu block in paper towels, placing it on a rimmed baking sheet and placing something heavy on top. Let sit for about 10 minutes to let most of the water drain out. This allows the tofu to become chewier, perfect for egg-like curds.
Serves 2
5 tablespoons vegetable broth
8 ounces firm tofu, drained, pressed, and crumbled or diced
1 scallion, green parts only, sliced
½ teaspoon smoked paprika
½ teaspoon ground turmeric
¼ teaspoon ground cumin
Salt and freshly ground black pepper
2 slices leftover Berry Good Sweet Potato Toast, cubed
2 cups finely chopped kale, stems removed
Heat a medium skillet over medium heat, add 2 tablespoons vegetable broth, and heat until shimmering. Add the tofu and cook until warmed, about 2 minutes, then add the scallions, paprika, turmeric, cumin, and a pinch of salt. Reduce the heat to low and cook until warmed, stirring occasionally, about 5 more minutes.
In a separate skillet, heat the remaining 3 tablespoons broth over medium heat. Add the sweet potatoes and cook, stirring occasionally, until warm, about 5 minutes. Add the kale and a pinch of salt and pepper and cover. Cook for about 3 minutes, until the greens are just wilted.
Divide the kale and sweet potatoes into two bowls, then top with the tofu mixture. For a heartier meal, add a slice of sourdough toast, with or without peanut or almond butter.
Supercharge It!
Top with chopped parsley, chopped cilantro, and diced tomatoes
3 PLANT POINTS
Pie for breakfast? Sounds good to us! Especially when it’s in the form of a sippable, nutrient-dense smoothie, perfect for on-the-go mornings. Serve as is or topped with Crispy Oat Granola.
Serves 2
2 frozen bananas
1 cup canned coconut milk
1 cup unsweetened almond milk
½ cup pumpkin puree
2 tablespoons maple syrup
2 tablespoons hemp seeds
1 teaspoon pumpkin pie spice
½ teaspoon ground cinnamon
1½ cups ice
Place the bananas, coconut milk, almond milk, pumpkin, maple syrup, hemp seeds, pumpkin pie spice, cinnamon, and ice in a blender and blend until creamy and very smooth.
To make it into a smoothie bowl, reduce the liquid by half (use ½ cup of canned coconut milk and ½ cup of canned almond milk), then blend as directed. Divide the contents into two bowls and add 1 tablespoon pecans and 1 to 2 tablespoons Crispy Oat Granola.
Unripe bananas are lower in FODMAPs than ripe bananas, but you can also reduce this to ½ banana per serving if you are sensitive to fructose. ½ ripe banana or 1 medium unripe banana are both low FODMAPs.
Supercharge It!
Add a handful of fresh or frozen spinach to add an extra boost of vitamins, minerals, and fiber and turn your smoothie green.
4 PLANT POINTS
Everyone needs a good overnight oat recipe, and this is our go-to. The beauty of overnight oats is that they are customizable to whatever you are craving: add soy milk for a higher protein breakfast, almond milk for low FODMAP, or coconut milk for a creamier bowl of oats. And get those omega-3s cranking with the super seeds on this one!
Serves 2
⅔ cup old-fashioned oats
1 tablespoon chia seeds
1 tablespoon almond butter or peanut butter
½ teaspoon ground cinnamon
1 cup dairy-free milk of choice or up to 1⅓ cups milk for a thinner oatmeal
¾ cup fruit of choice
Maple syrup, if desired
In a resealable jar or bowl, combine the oats, chia seeds, nut butter, and cinnamon. Add a splash of the milk and mix everything together, working the nut butter into the oats as much as possible. Add the rest of the milk and stir to combine.
Cover the bowl or place the lid on the jar and refrigerate, up to 4 days. When ready to serve, mix in the fruit and a drizzle of maple syrup, if desired.
Lower FODMAP fruit options include raspberries, blueberries, strawberries, pineapple, kiwi, and papaya.
Supercharge It!
Add in hemp seeds, additional chia seeds, fruit (especially berries), and unsweetened shredded coconut.
4 PLANT POINTS
Three cheers for pancakes! These gluten-free pancakes are perfect for lazy weekend mornings. Serve them plain, or as berry pancakes by mixing fresh chopped fruit into the finished batter.
Makes 6 pancakes
1 tablespoon ground flaxseed
3 tablespoons water
1 cup gluten-free flour
1 teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon salt
1 cup unsweetened almond milk
1 teaspoon apple cider vinegar
1 tablespoon organic sunflower oil, plus more for greasing the skillet
1 tablespoon vanilla extract
Whisk together the flaxseed and 3 tablespoons water and set aside until jelled, about 5 minutes.
In a large mixing bowl, whisk together the gluten-free flour, baking powder, baking soda, and salt in a large mixing bowl. Set aside.
In a separate medium bowl, add the almond milk and vinegar. Then add in the sunflower oil, vanilla, and the jelled flax. Whisk to incorporate, then add the almond milk mixture into the flour mixture and whisk thoroughly until no lumps remain.
Grease and heat a large skillet with coconut oil or cooking spray over medium-high heat. Drop batter into the hot skillet, using a ¼ cup measuring cup. Wait for large bubbles to form, then flip and cook another 60 seconds, until golden brown on both sides.
Serve with berries and maple syrup, if desired.
Supercharge It!
Add chopped berries to the batter.
2 PLANT POINTS
There is nothing more soothing than sipping on an incredibly nourishing soup loaded with vegetables, lentils, and spices. After a bowl of this, we’re ready to conquer the world! Well, at least conquer our to-do list. For a heartier meal, serve with Down ’n’ Dirty Kale Salad or toasted sourdough bread.
Serves 4, with leftovers for later in the week
1 tablespoon garlic-infused olive oil
¼ cup finely chopped onion
1 celery stalk, chopped
3 large carrots, chopped
1 large baking potato, chopped
1 teaspoon ground cumin
1 teaspoon ground turmeric
1 teaspoon smoked paprika
½ teaspoon ground ginger
½ teaspoon curry powder
½ teaspoon salt, plus more to taste
½ teaspoon freshly ground black pepper, plus more to taste
4 cups vegetable broth or Biome Broth
1¼ cups red lentils
One 28-ounce can diced tomatoes, drained
½ cup chopped fresh parsley or fresh cilantro
1 tablespoon freshly squeezed lemon juice
Heat the olive oil in a large saucepan over medium heat. Add the onion and let cook until soft, 5 to 7 minutes.
Add the celery, carrots, and potato. Cook until soft and lightly browned, another 10 minutes. Add the cumin, turmeric, paprika, ginger, curry powder, salt, and pepper then stir until fragrant, 30 to 60 seconds.
Add the broth, lentils, and tomatoes and bring to a simmer. Cover and cook for 20 minutes, or until the lentils are tender. Remove from the heat, let cool slightly, then puree half of the soup either using a blender or immersion blender. Add the pureed soup back into the pot, then stir in the herbs and lemon juice. Add salt and pepper to taste.
Onions have moderate GOS. Replace with ¼ cup fresh or dried chives at the same time as the celery, carrots, and chopped potato.
Red lentils have moderate GOS. Reduce the amount used to 1 cup so that only ¼ cup cooked is in each serving.
8 PLANT POINTS
This refreshing salad is one of our favorite lettuce-free options. Great as a side dish, dessert, or simple snack. We’ve called for orange and grapefruit here, but it can be subbed with any citrus. As someone who grew up in Syracuse, New York, I’m required to say “Let’s Go Orange!”
Serves 2
2 large oranges, peeled, pith removed, and segmented
1 large grapefruit, peeled, pith removed, and segmented* yellow light, fructan for ½ cup serving
Zest and juice of 1 lime
1 teaspoon 100% maple syrup
1 tablespoon minced fresh mint
Toss together the segmented oranges and grapefruit with the lime zest, juice, and maple syrup. Divide between two plates and sprinkle with the fresh mint.
Grapefruits have moderate fructans. Reduce the amount of grapefruit in this recipe to ½ grapefruit (¼ grapefruit per serving), which is low FODMAP.
3 PLANT POINTS
This butternut squash and quinoa chili is a thick, soul-warming dish packed with vegetables.
Makes 2 servings
1¼ cups Biome Broth
⅔ cup peeled and diced butternut squash
¼ cup sliced scallions, green parts only
¼ medium green bell pepper, diced
¼ medium red bell pepper, diced
½ jalapeño, seeds and ribs removed, finely diced
1 cup (8 ounces) canned diced tomatoes
1 large carrot, diced
½ medium zucchini, diced
1½ teaspoons smoked paprika
1 teaspoon ground cumin
Salt and freshly ground black pepper
1 cup cooked quinoa
Heat 1 tablespoon of broth in a large saucepan over medium heat. Add the butternut squash and cook, stirring often and adding more broth as needed to prevent the squash from sticking, until just softened, stirring often, 5 to 8 minutes.
Add the scallions, bell peppers, and jalapeño and cook, stirring occasionally, for an additional 5 minutes. Add another tablespoon of the broth to prevent sticking, if necessary.
Add the diced tomatoes, carrot, zucchini, paprika, cumin, and remaining broth.
Bring the mixture to a boil, then cover and reduce the heat to low and simmer for 15 minutes, until the vegetables are soft.
Taste and adjust the seasonings as needed, adding salt and pepper to taste. Add the cooked quinoa and allow to cook for about 5 more minutes. Serve.
Some canned tomatoes contain garlic and onion. Check the ingredient list.
This dish requires cooked quinoa, so cooking the quinoa ahead of time will make for easier meal prep.
Supercharge It!
Top with fresh herbs, like parsley.
10 PLANT POINTS
Sunflower seeds take the place of tuna in this twist on a classic. The lemon, parsley, and chives give this salad a bright flavor, and pulsing all the ingredients in the food processor creates a similar texture to that other tuna salad.
Makes 4 servings, with enough for leftovers later in the week
1 cup sunflower seeds
Juice of 2 large lemons
1 tablespoon Dijon mustard
½ cup roughly chopped fresh parsley, stems removed
½ cup roughly chopped fresh chives
¼ teaspoon smoked paprika
2 celery stalks, chopped
4 scallions, green parts only, chopped
½ teaspoon salt
Pinch freshly ground black pepper
8 slices of sourdough bread, for serving
Salad greens, for serving
Sliced tomato, for serving
Place the sunflower seeds in a sealable container and cover with water. Soak at room temperature for at least 24 hours. They should double in size. When ready to use, drain the water off the seeds, add fresh water to cover, then drain again.
Place ½ cup of sunflower seeds into the base of a food processor along with the lemon juice and mustard. Pulse 10 times, until finely chopped.
Add the remaining ½ cup sunflower seeds, the parsley, chives, paprika, celery, scallions, salt, and black pepper. Pulse in a food processor until the texture is similar to traditional tuna salad, about 10 more times.
Serve on toasted sourdough bread, with salad greens and sliced tomato.
Prep the sunflower seeds at least one day ahead of making this salad.
Supercharge It!
Toss 1 teaspoon of chia seeds into this salad for extra crunch, healthy fats, and plant points!
6 PLANT POINTS
You’ll use this lentil walnut taco filling in both the Lentil Walnut Tacos and the Stuffed Taco Sweet Potatoes. We love recipes that do double duty and save you time in the kitchen.
Makes 4 servings, with enough for leftovers for Stuffed Taco Sweet Potatoes
½ cup walnuts, finely chopped
1 tablespoon olive oil or Biome Broth
1 large tomato, chopped
Two 14.5-ounce cans brown lentils, drained and rinsed
2 teaspoons dried oregano
2 teaspoons ground cumin
2 tablespoons chili powder
½ teaspoon salt
¼ cup water
Tacos
4 to 6 corn tortillas
½ recipe Lentil Walnut Filling
Creamy Cilantro Sauce, for serving
Diced tomatoes, chopped fresh cilantro, shredded lettuce, and/or sliced black olives, for serving
Stuffed Taco Sweet Potatoes
2 medium sweet potatoes
½ recipe Lentil Walnut Filling
Diced tomatoes, chopped fresh cilantro, shredded lettuce, and/or sliced black olives, for serving
Heat a large skillet over medium heat and add the walnuts. Toast, stirring often, for about 2 minutes, until the walnuts are lightly browned and fragrant, taking care not to burn. Remove the walnuts from the skillet and set aside.
Add the oil and tomato to the same skillet and cook until the tomato is soft, 3 to 4 more minutes. Add the canned lentils, oregano, cumin, chili powder, salt, and water. Cook until heated through, gently mashing some of the lentils with the back of a wooden spoon or spatula, for 5 minutes.
Taste, adding more chili powder or salt, if desired.
To make the tacos: Warm the corn tortillas and top with the filling and the toppings of your choice.
To make the stuffed sweet potatoes: Preheat the oven to 400°F. Using a fork, poke the sweet potatoes a few times on each side to help release steam as they cook. Place directly into the oven and cook until tender, 45 to 55 minutes for smaller sweet potatoes, 55 to 70 minutes for larger ones.
Remove the potatoes from the oven and split them down the middle. Top with the Lentil-Walnut Filling, Creamy Cilantro Sauce, and desired toppings.
TACOS—5 PLANT POINTS
STUFFED SWEET POTATOES—6 PLANT POINTS
½ cup serving of canned, cooked lentils is considered low FODMAP. A larger serving has moderate GOS. If you are sensitive to this food, pay close attention to portion size.
Chili powder can contain garlic and onion. Garlic is high in FODMAPs (fructan) and onion is high in fructan and has moderate amounts of GOS. If you find that you are sensitive to either of these, substitute smoked paprika here.
“Soba” is the Japanese word for “buckwheat,” which is the wheat-free flour that makes up soba noodles. Oishi is the Japanese word for “delicious,” which is what you’ll be saying while you enjoy the soba.
Makes 2 bowls
½ cup frozen, shelled edamame
4 ounces uncooked soba noodles
10 to 20 snow peas, vertically sliced
2 teaspoons sesame oil
¼ cup Biome Broth or vegetable broth
1 teaspoon miso paste
¼ teaspoon 100% maple syrup
1 teaspoon grated fresh ginger
¼ teaspoon salt, plus more to taste
1 teaspoon garlic-infused olive oil
1 cup thinly sliced red cabbage
4 rehydrated dried shiitake mushrooms, stems removed and sliced
1 to 2 carrots, shaved into ribbons with vegetable peeler (1 large or 2 small)
4 scallions (green parts only), sliced
Bring a medium saucepan of water to boil over medium-high heat. Add the edamame and soba noodles and cook for 2 minutes.
Add in the sliced snow peas and cook for an additional minute, until the noodles are tender. Drain and rinse with cold water to stop cooking. Set aside.
In a small bowl, whisk together the sesame oil, broth, miso paste, maple syrup, ginger, and salt. Set aside.
Heat the olive oil in a medium skillet over medium heat, then add in the cabbage, mushrooms, carrots, and scallions. Toss and cook for about 3 minutes, until just tender.
Add the edamame, noodles, snow peas, and sesame sauce to the skillet and toss until the dish is heated through, 2 to 3 minutes.
5 snowpea pods per serving is considered low FODMAP, while 7 snowpea pods is considered moderate FODMAP (fructan and mannitol).
2 shiitake mushrooms per serving is considered low FODMAP. Feel free to increase the serving here if you are not sensitive to mannitol.
Supercharge It!
Add a serving of cooked tofu for a higher protein dish.
Prep the sauce and chop the vegetables ahead of time, then store in the fridge until ready to use.
9 PLANT POINTS
We hope you love Indian food as much as we do, because we cannot get enough! While we’re partial to almost any vegetable in a fragrant curry sauce, saag tofu is one of our favorites. The ingredient list seems long, but rest assured that it’s mostly spices. If these spices are new to you, consider purchasing them from the bulk section of your grocery store so you’re able to get only a tablespoon or two of what you need.
Serves 4, with enough for leftovers for later in the week
2 teaspoons garlic-infused olive oil
2 tablespoons freshly grated ginger
1 Thai chile, seeded and chopped
1½ tablespoons garam masala
1 tablespoon ground coriander
1 tablespoon ground turmeric
1 tablespoon ground cumin
½ teaspoon ground cayenne pepper
1 teaspoon mustard seeds
1 teaspoon salt, plus more as needed
2 pounds frozen chopped spinach (5 cups), thawed and drained
1 cup canned full-fat coconut milk
1 cup tomato sauce
One 14-ounce package firm or extra-firm tofu, drained and pressed
2 teaspoons cornstarch
Freshly ground black pepper
2 cups cooked rice, to serve
Heat 1 teaspoon olive oil in a medium skillet over medium heat. Stir in the ginger, chili, garam masala, coriander, turmeric, cumin, cayenne, mustard seeds, and salt. Cook for another 30 to 60 seconds, until just fragrant.
Add the spinach leaves to the skillet and cook to wilt, 1 to 2 minutes. Remove from the heat and let cool slightly.
Add the spinach to the base of a food processor and pulse to finely chop the mixture. Add back to the skillet along with the coconut milk and tomato sauce, then let simmer, stirring occasionally, for 30 minutes.
While the spinach is simmering, make the tofu. Dice the tofu and toss with the cornstarch in a medium bowl until well-coated. Heat the remaining teaspoon of olive oil in a large skillet over medium heat, then add in the tofu. Cook, stirring often, until the tofu is golden brown and crispy. Add the cooked tofu to the spinach mixture and stir to combine.
Season to taste, adding in more salt and pepper as needed and serve warm with cooked rice.
More than 2¾ cups spinach has moderate fructans.
5 PLANT POINTS
Garlic-infused olive oil and fresh ginger really make the curry stand out! Make a batch of this soup on the weekend and reheat for lunches or dinner during a busy week.
Serves 2
1 teaspoon garlic-infused olive oil
1 teaspoon minced fresh ginger
1 carrot, chopped
Salt and freshly ground black pepper
2 tablespoon dried or fresh chives (finely chopped if fresh)
1 sweet potato, peeled and chopped
2 teaspoons curry powder, plus more to taste
2½ cups Biome Broth or vegetable broth
½ cup canned lentils
1 large handful fresh spinach or kale leaves
Heat a medium pot over medium heat. Add the olive oil, ginger, and chopped carrots. Sprinkle with a pinch of salt and pepper, then cook for 3 minutes, stirring occasionally.
Add the chives and sweet potato and cook for an additional 5 minutes, stirring occasionally. Stir in the curry powder.
Add the broth to the pot, cover, and raise the heat to medium-high to bring to a low boil. Add the lentils to the soup and stir to combine. Reduce the heat to low and simmer, uncovered, for about 20 minutes, until the potatoes are fork tender.
Add salt, pepper, or curry powder to taste. Just before serving, stir in the greens until just wilted. Serve with a side of sourdough bread, if preferred.
Chop the sweet potato and carrot ahead of time.
Supercharge It!
Top with fresh scallions and parsley.
7 PLANT POINTS
This antioxidant-rich beverage is the perfect pick-me-up. We recommend almond milk for Week 1, with the option of choosing soy milk after Week 2 for higher protein. After Week 3, you can also use coconut milk for a creamier latte. Whatever dairy-free milk you prefer, we recommend one without carrageenan.
Serves 2
1½ cups unsweetened almond milk
2 teaspoons matcha powder (organic ceremonial matcha powder will have better flavor than culinary matcha)
½ cup boiling water
100% maple syrup, as desired, to taste
Bring the almond milk to a low simmer in a small pot over medium-high heat.
Place 1 teaspoon matcha powder at the bottom of two mugs. Slowly whisk ¼ cup boiling water into each mug, completely dissolving the matcha powder. Keep whisking, then add the warm milk, tipping the cup slightly to help create more foam. Sweeten with maple syrup, if desired.
For an iced latte, whisk the matcha powder with enough water to form a paste, stirring so there are no clumps. Add cold unsweetened almond milk and stir vigorously until well mixed. Divide between two glasses, stir in the maple syrup, as desired, and serve over ice.
2 PLANT POINTS
Pumpkin is a fantastic source of fiber, vitamin A, and antioxidants. This savory pumpkin dip tastes wonderful with fresh vegetables, whole-grain sourdough toast, or any other way you can think to use it!
Makes 2 cups
One 15-ounce can chickpeas, drained and rinsed
⅔ cup pumpkin puree
½ teaspoon salt
1 teaspoon ground cumin
Juice of ½ large lemon
1 tablespoon garlic-infused olive oil
Place the chickpeas, pumpkin, salt, cumin, lemon juice, and olive oil in the base of a food processor. Blend until smooth and creamy, scraping down the sides as needed.
Transfer to an airtight container and store in the fridge for up to 1 week.
Enjoy a smaller, 2-tablespoon serving of the hummus for a lower FODMAP option.
Supercharge It!
Sprinkle the hummus with pumpkin seeds or hemp seeds for extra protein, healthy fats, crunch, and Plant Points.
3 PLANT POINTS
This snack mix will keep you powered throughout the day with fiber and plant-based protein.
Makes 2 servings
2 tablespoons pepitas
2 tablespoons almonds
2 tablespoons walnuts
2 tablespoons dark chocolate chips or cacao nibs
2 tablespoons dried cranberries
Combine the pepitas, almonds, walnuts, chocolate chips, and cranberries in an airtight container or bag and store until ready to eat.
Supercharge It!
Add 1 tablespoon goji berries.
4 PLANT POINTS
Creamy, sweet, and perfectly satisfying, this chocolate mousse is a plant protein–packed sweet treat.
Note: Place the can of coconut milk in the refrigerator upside down for at least 3 hours. This will allow the coconut milk fat/solids to harden and separate from the liquid. This helps make the mousse creamier!
Serves 4 to 6
1 block soft tofu, drained but not pressed
½ cup canned coconut milk
½ cup 100% maple syrup
½ cup unsweetened cocoa powder
2 tablespoons peanut butter
1 teaspoon vanilla extract
1 teaspoon salt
Place the tofu, coconut milk, maple syrup, cocoa powder, peanut butter, vanilla, and salt into the base of a food processor or high-powered blender. Puree until very smooth, scraping down the sides as necessary.
Divide among 4 to 6 ramekins or small bowls and allow to chill in the refrigerator for 30 minutes or more to set.
Supercharge It!
Add up to 30 raspberries per serving for added sweet flavor, fiber, and another Plant Point.
Silken tofu is high FODMAP, but firm tofu is not high FODMAP in a ⅔-cup serving size.
3 PLANT POINTS
Cookie dough, but it’s healthy? Yep. We play to win the game. If you don’t have oat flour, place ½ cup rolled oats in a blender or food processor and process until a fine flour forms.
Makes about 16 balls
One 15-ounce can chickpeas, drained, rinsed, and pat dry
⅓ cup oat flour
¼ cup peanut butter
3 tablespoons 100% maple syrup, plus more as desired
1 teaspoon vanilla extract
¼ teaspoon salt
¼ teaspoon ground cinnamon
⅓ cup dairy-free chocolate chips (Enjoy Life Foods has many low FODMAP–certified products, including chocolate chips!)
Place the chickpeas, oat flour, peanut butter, maple syrup, vanilla, salt, and cinnamon in the base of a food processor.
Process until a dough forms. Taste, adding in more maple syrup as desired.
Fold in the chocolate chips, then pulse until just combined and the chips are incorporated.
Roll into balls and place on a parchment paper–lined rimmed baking sheet. Store in the fridge to harden for at least 15 minutes. Transfer to an airtight container and keep in the fridge for up to 1 week.
Make ahead of time for quick snacks throughout the week.
2 PLANT POINTS