MAKES ABOUT 5 SERVINGS (1¾ CUPS)
This gravy is so easy to make. Whisk, bubble, and pour!
3 tablespoons millet flour (see Note)
½ tablespoon red wine vinegar
1 tablespoon tahini
1 tablespoon tomato paste
1 teaspoon garlic powder
½ teaspoon onion powder
2½–3 tablespoons tamari
1–2 tablespoons nutritional yeast (to taste)
1½ cups water
2 teaspoons fresh chopped rosemary or ½ teaspoon dried
1–1½ teaspoons coconut nectar or pure maple syrup
Sea salt to taste
Freshly ground black pepper to taste
In a small saucepan over medium heat, combine the flour, vinegar, tahini, tomato paste, garlic powder, onion powder, 2½ tablespoons of the tamari, and 1 tablespoon of the nutritional yeast. Whisk for a couple of minutes. Add a few tablespoons of the water and continue to whisk. The mixture will be very thick, but keep working it to cook out the raw flavor of the flour. Add about ¼ cup more water and continuously whisk and heat the mixture. Slowly add the remaining water, whisking as you go. Once all the water has been added and the mixture is well combined, add the rosemary and 1 teaspoon of the nectar or syrup, and bring to a boil. Reduce the heat to low and simmer for 7 to 8 minutes. If the mixture becomes too thick, add a touch more water to thin, whisking it in. Taste, and add the remaining ½ tablespoon tamari, 1 tablespoon nutritional yeast, ½ teaspoon nectar or syrup, and salt or pepper, if desired. Serve.
NOTE • You can substitute another flour here, such as spelt or whole wheat pastry flour. Millet flour is especially nice to use because it doesn’t clump the way gluten-based flours can. But, if you whisk well at the beginning while adding the water, any flour can be used.
NUTRITIONAL FACTS
Per ⅓-cup serving: 53 calories, 3 g protein, 7 g carbohydrates, 1 g sugar, 2 g total fat, 30% calories from fat, 1 g fiber, 506 mg sodium
MAKES 8 SERVINGS (ABOUT 1 CUP)
This tahini sauce is light and delicious.
⅓ cup tahini
⅓ cup unsweetened applesauce
3 tablespoons lemon juice
2 tablespoons tamari
1–2 teaspoons coconut nectar (optional)
2–4 tablespoons water
Sea salt
Freshly ground black pepper
In a blender (or using an immersion blender and a deep cup), combine the tahini, applesauce, lemon juice, tamari, nectar (if using), 2 tablespoons of the water, and salt and pepper to taste. Puree until smooth. Add the additional 1 to 2 tablespoons water if desired to thin the sauce. Season to taste, and serve.
NUTRITIONAL FACTS
Per 2-tablespoon serving: 68 calories, 2 g protein, 4 g carbohydrates, 1 g sugar, 5 g total fat, 67% calories from fat, 1 g fiber, 559 mg sodium
MAKES 5 SERVINGS (ABOUT ⅓ CUP)
Serve this balsamic reduction drizzled over Miso Rice Patties or over just about any other dish that you’d like to add a good pop of flavor to! The smell of vinegar can be strong while simmering, so open a window in your kitchen if you can.
½ cup balsamic vinegar
2 tablespoons coconut nectar
Pinch or two of sea salt
In a saucepan over medium-high heat, combine the vinegar, coconut nectar, and salt. Bring the mixture to a boil, then reduce the heat to medium-low. Let the mixture gently boil for 25 to 30 minutes, or until it has thickened and reduced in volume. If you’d like it thicker, let it cook for a few additional minutes. Remove from the heat and let it cool. (It will thicken a little more with cooling.) Leftovers can be stored in a jar or bottle in the fridge.
IDEA: If you love balsamic reductions, make a double batch of this so you can store the extra in the fridge.
NUTRITIONAL FACTS
Per 1-tablespoon serving: 40 calories, 0 g protein, 9 g carbohydrates, 8 g sugar, 0 g total fat, 0% calories from fat, 0 g fiber, 62 mg sodium
MAKES 4 SERVINGS (ABOUT ½ CUP)
Love the punch of fresh lime juice? Try this dressing on a dinner salad, or even on cooked grains or lentils.
¼ cup freshly squeezed lime juice
3 tablespoons coconut nectar
½ tablespoon ground chia seeds
½ tablespoon Dijon mustard
½ teaspoon ground cumin
¼ teaspoon cinnamon
Pinch of allspice
½ teaspoon sea salt
Freshly ground black pepper to taste
1 tablespoon water (optional)
In a blender, combine the lime juice, nectar, chia seeds, mustard, cumin, cinnamon, allspice, salt, and pepper. Puree until smooth. Add the water if desired to thin. Transfer to a jar or other airtight container and refrigerate for up to a week.
NOTE • This dressing will thicken with refrigeration. To thin, simply whisk in another 1 to 2 teaspoons of water.
NUTRITIONAL FACTS
Per 2-tablespoon serving: 52 calories, 0 g protein, 12 g carbohydrates, 9 g sugar, 1 g total fat, 9% calories from fat, 1 g fiber, 340 mg sodium
MAKES 5 SERVINGS (ABOUT ⅔ CUP)
Fresh herbs like parsley and basil are delicious and healthful. You’ll make the most of them in this creamy, aromatic dressing.
⅓ cup cooked white beans (such as cannellini or navy) or ¼ cup soaked cashews
¼–⅓ cup water if using white beans, or ⅓–½ cup if using cashews
⅓ cup loosely packed fresh basil leaves
¼ cup loosely packed fresh parsley leaves
1–1½ tablespoons tahini (use full 1½ tablespoons tahini with white beans or ½–1 tablespoon with cashews; see Note)
2½ tablespoons freshly squeezed lemon juice
2 teaspoons pure maple syrup
½ teaspoon Dijon mustard
1 very small clove garlic
½ teaspoon sea salt
Freshly ground black pepper to taste (optional)
In a blender, combine the beans, water, basil, parsley, tahini, lemon juice, syrup, mustard, garlic, salt, and pepper (if using). Puree until smooth. Season to taste with additional salt and pepper, and serve or refrigerate. Keeps for 3 to 4 days in the fridge.
NOTE • The cashew version is naturally creamy. For a creamier version of the white bean version, use the full amount of tahini. If you like, add a handful of baby spinach to the blend for an extra boost of greens!
NUTRITIONAL FACTS
Per 2-tablespoon serving: 42 calories, 2 g protein, 6 g carbohydrates, 2 g sugar, 2 g total fat, 32% calories from fat, 1 g fiber, 237 mg sodium
MAKES 8 SERVINGS (ABOUT 1 CUP)
This dressing will bring new life to salads!
¾ cup mango chunks, fresh or frozen
2 tablespoons hemp seeds
2 tablespoons freshly squeezed lime juice or red wine vinegar
½ tablespoon chopped shallots or 1 tablespoon of the whitish portion of a green onion
½ teaspoon Dijon mustard
½ teaspoon sea salt
Freshly ground black pepper to taste
¼ cup + 2–3 teaspoons water (optional)
1–2 tablespoons coconut nectar or pure maple syrup
In a blender, combine the mango, hemp, lime juice or vinegar, shallots or green onion, mustard, salt, pepper, ¼ cup of the water, and 1 tablespoon of the nectar or syrup. Puree until very smooth. Taste, and add the remaining 2 to 3 tablespoons water to thin (if desired) and the remaining 1 tablespoon nectar or syrup, to taste.
IDEA: If you’d like to pair this dressing with some spicy foods or add an extra punch of flavor, try adding 1 to 2 tablespoons of chopped cilantro or basil while pureeing.
NUTRITIONAL FACTS
Per 2-tablespoon serving: 31 calories, 1 g protein, 5 g carbohydrates, 4 g sugar, 1 g total fat, 28% calories from fat, 1 g fiber, 155 mg sodium
MAKES 6 SERVINGS (ABOUT ¾ CUP)
If you love a good mustardy dressing, this is the one for you! Bonus: It’s ridiculously easy to make.
¼ cup apple cider vinegar or rice vinegar
2 tablespoons tamari
1½ tablespoons yellow or Dijon mustard
2½ tablespoons coconut nectar or pure maple syrup
½ tablespoon ground chia
Freshly ground black pepper to taste
⅛ teaspoon sea salt
In a blender, combine the vinegar, tamari, mustard, nectar or syrup, chia, pepper, and salt. Puree until fully incorporated. Taste, and add extra mustard if you love it! Season to taste with additional salt and pepper, if desired. Serve immediately or refrigerate. Dressing will keep for at least a week in the fridge.
NUTRITIONAL FACTS
Per 2-tablespoon serving: 33 calories, 1 g protein, 7 g carbohydrates, 5 g sugar, 0.4 g total fat, 11% calories from fat, 1 g fiber, 428 mg sodium
MAKES 12 SERVINGS (ABOUT 1½ CUPS)
This dressing is lusciously creamy, without a drop of dairy or oil!
¼–⅓ cup soaked almonds or cashews
½ cup cooked red or yellow potato, skins removed (see Note)
2 tablespoons freshly squeezed lemon juice
1½ tablespoons red wine vinegar
1 medium or large clove garlic, chopped (adjust to taste)
1 tablespoon chickpea miso (or other mild-flavored miso)
2 teaspoons Dijon mustard
½ teaspoon sea salt
Freshly ground black pepper to taste
1 teaspoon pure maple syrup
¾ cup plain low-fat nondairy milk
2–3 tablespoons water or nondairy milk (optional)
In a blender, combine the nuts, potato, lemon juice, vinegar, garlic, miso, mustard, salt, pepper, syrup, and milk. Puree until very smooth. Add the water or additional milk to thin the dressing, if desired. (It will thicken after refrigeration.)
NOTE • Advance cooking of staples like potatoes helps with quick prep of recipes like this one. Simply bake or steam several potatoes until fully softened. Refrigerate for up to 6 days, until ready to use.
NUTRITIONAL FACTS
Per 2-tablespoon serving: 34 calories, 1 g protein, 4 g carbohydrates, 1 g sugar, 2 g total fat, 42% calories from fat, 1 g fiber, 177 mg sodium
MAKES 6 SERVINGS (ABOUT ¾ CUP)
This thick, creamy dressing is irresistible on salads, cooked beans, whole grains, or baked potatoes.
¾ cup cubed ripe avocado (about 1 medium avocado)
1½ tablespoons freshly squeezed lemon juice
¼ cup loosely packed fresh basil leaves
Rounded ¼ teaspoon sea salt
Freshly ground black pepper to taste
½ cup + 1–2 tablespoons water
1–1½ teaspoons coconut nectar or pure maple syrup
In a blender, combine the avocado, lemon juice, basil, salt, pepper, ½ cup of the water, and 1 teaspoon of the nectar or syrup. Puree until very smooth. Add the additional 1 to 2 tablespoons water to thin to the desired consistency and the additional ½ teaspoon of nectar or syrup, if desired. Season with additional salt and pepper to taste.
NUTRITIONAL FACTS
Per 2-tablespoon serving: 41 calories, 0 g protein, 4 g carbohydrates, 2 g sugar, 3 g total fat, 59% calories from fat, 1 g fiber, 149 mg sodium
MAKES 5 SERVINGS (ABOUT ⅔ CUP)
Use this dressing for a superbly satisfying Moroccan Bean Salad! Also try over steamed greens and salads.
¼ cup lemon juice
¼ cup water
1 tablespoon tahini
1½ tablespoons pure maple syrup
2 teaspoons roughly chopped fresh ginger
1 very small clove garlic
¼ teaspoon paprika
½ teaspoon ground cumin
½ teaspoon cinnamon
½ teaspoon sea salt
In a blender, combine the lemon juice, water, tahini, syrup, ginger, garlic, paprika, cumin, cinnamon, and salt. Puree until smooth.
NUTRITIONAL FACTS
Per 2-tablespoon serving: 36 calories, 1 g protein, 6 g carbohydrates, 4 g sugar, 2 g total fat, 37% calories from fat, 1 g fiber, 227 mg sodium
MAKES 4 SERVINGS
Here’s a party-worthy salad! It’s flavorful, chunky, satisfying, and easy to make.
1 can (15 ounces) chickpeas, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained (or 1½ cups cooked grain, such as brown rice or quinoa)
1 cup diced red pepper
½ cup diced raw zucchini (can substitute cucumber)
⅓ cup chopped dried apricots
⅓ cup green onions
2 cups roughly chopped baby spinach
½ cup Moroccan Salad Dressing
Sea salt to taste
Freshly ground black pepper to taste
In a large bowl, combine the chickpeas, beans, red pepper, zucchini, apricots, onions, and spinach. Toss to combine. Add the dressing, and toss to coat. Taste, add more dressing if desired, and season to taste with salt and black pepper. Serve, or cover and refrigerate for several hours.
NUTRITIONAL FACTS
Per serving: 278 calories, 13 g protein, 50 g carbohydrates, 15 g sugar, 4 g total fat, 13% calories from fat, 15 g fiber, 527 mg sodium
MAKES 2 SERVINGS
Once you start making salad bowls, you’ll fall in love with them! Here’s one to get you started. Feel free to substitute other vegetables, beans, or grains as you desire.
2 cups cooked quinoa or brown rice (cold or warm, as desired)
3 cups chopped kale leaves (raw or steamed; see Note) or baby spinach leaves
2 cups cubed cooked sweet potato
1 can (15 ounces) black beans, rinsed and drained
1 cup chopped bell pepper
In 2 bowls, arrange approximately equal amounts of the quinoa or rice, kale or spinach, sweet potato, black beans, and bell pepper. Drizzle on the dressing of your choice.
NOTE • If using raw kale, it’s useful to break it down slightly by massaging it. After tearing the leaves from the stalks, sprinkle the leaves with salt and use your hands to rub and “massage” them for a minute or two. The color will change to a brighter green and the leaves will soften. Once at this stage, chop the leaves for the salad bowl. Alternatively, you can steam the kale for just a minute to soften, and then chop it.
NUTRITIONAL FACTS
Per serving (with Mango-Hemp Dressing): 644 calories, 27 g protein, 124 g carbohydrates, 22 g sugar, 6 g total fat, 9% calories from fat, 28 g fiber, 516 mg sodium
MAKES 4 SERVINGS
If you love the flavors in a traditional Greek salad, this rice salad will become a favorite!
3 tablespoons fresh lemon juice
1½ tablespoons coconut nectar or pure maple syrup
1 tablespoon red wine vinegar
1 teaspoon sea salt
1 teaspoon Dijon mustard
¼ teaspoon allspice
½–1 teaspoon grated fresh garlic
Freshly ground black pepper to taste (optional)
4 cups cooked brown rice
1 cup chopped cucumber (seeds removed, if you prefer)
1 cup sliced grape or cherry tomatoes or chopped tomatoes (can substitute chopped red pepper)
½ cup sliced kalamata olives
½ tablespoon chopped fresh oregano
2 tablespoons chopped fresh dill
In a large bowl, whisk together the lemon juice, nectar or syrup, vinegar, salt, mustard, allspice, garlic, and pepper (if using). Add the rice, cucumber, tomatoes, olives, oregano, and dill, and stir to combine. Taste, and add extra salt or lemon juice, if desired. Serve as a side or as a hearty lunch over greens.
SERVING IDEAS: Try substituting 1 cup of the cooked rice with 1 cup of cooked beans, such as chickpeas or kidney beans. For a greens boost, reduce the tomatoes to ½ cup (or omit altogether) and add 1 to 2 cups of chopped baby spinach leaves.
NUTRITIONAL FACTS
Per serving: 306 calories, 6 g protein, 62 g carbohydrates, 7 g sugar, 4 g total fat, 11% calories from fat, 5 g fiber, 751 mg sodium
RAINBOW QUINOA SALAD (BOTTOM), WINTER FRUIT SALAD (LEFT), and SUMMER FRUIT SALAD (TOP)
MAKES 3 SERVINGS
Quinoa with colorful, crunchy veggies and a tangy-sweet dressing makes it easy to “eat the rainbow”!
Dressing
3½ tablespoons orange juice
1 tablespoon apple cider vinegar
1 tablespoon pure maple syrup
1½ teaspoons yellow mustard
Couple pinches of cloves
Rounded ½ teaspoon sea salt
Freshly ground black pepper to taste
Salad
2 cups cooked quinoa, cooled
½ cup corn kernels
½ cup diced apple tossed in ½ teaspoon lemon juice
¼ cup diced red pepper
¼ cup sliced green onions or chives
1 can (15 ounces) black beans, rinsed and drained
Sea salt to taste
Freshly ground black pepper to taste
To make the dressing: In a large bowl, whisk together the orange juice, vinegar, syrup, mustard, cloves, salt, and pepper.
To make the salad: Add the quinoa, corn, apple, red pepper, green onion or chives, and black beans, and stir to combine well. Season with the salt and black pepper to taste. Serve, or store in an airtight container in the fridge.
NUTRITIONAL FACTS
Per serving: 355 calories, 15 g protein, 68 g carbohydrates, 12 g sugar, 4 g total fat, 9% calories from fat, 15 g fiber, 955 mg sodium
MAKES 4 SERVINGS
This salad is made with fruits that are easy to find through fall and winter, and even into spring.
3 cups cored, chopped apples (peels optional)
3 cups cored, chopped pears (peels optional)
2 cups peeled, cubed oranges, mandarins, or grapefruit
1 cup ripe sliced bananas
1½ tablespoons freshly squeezed orange juice
⅛ teaspoon cinnamon
In a large bowl, combine the apples, pears, citrus, bananas, orange juice, and cinnamon. Toss gently to combine.
NUTRITIONAL FACTS
Per serving: 196 calories, 2 g protein, 51 g carbohydrates, 35 g sugar, 1 g total fat, 2% calories from fat, 9 g fiber, 3 mg sodium
MAKES 4 SERVINGS
When summer produce is in full swing, this salad is nature’s candy.
3 cups hulled and halved (or quartered, if large) strawberries (see Note)
2 cups blueberries
2 cups cubed pitted peaches or nectarines
2 cups cubed pitted plums
1½ tablespoons orange juice (or ½ tablespoon lemon juice)
In a large bowl, combine the strawberries, blueberries, peaches or nectarines, and plums. Add the orange juice and toss gently to combine.
NOTE • Feel free to switch up the combination of berries to include raspberries and/or blackberries.
NUTRITIONAL FACTS
Per serving: 152 calories, 3 g protein, 38 g carbohydrates, 29 g sugar, 1 g total fat, 6% calories from fat, 6 g fiber, 2 mg sodium
MAKES 2 SERVINGS
Chickpeas are the secret ingredient in this healthful, tasty salad.
1 can (15 ounces) chickpeas, rinsed and drained
1 tablespoon tahini
2 tablespoons water
1 tablespoon red wine vinegar (can substitute apple cider vinegar)
1 tablespoon chickpea miso (or other mild-flavored miso)
1 teaspoon vegan Worcestershire sauce (optional)
½ teaspoon Dijon mustard
½ teaspoon coconut nectar
2 tablespoons minced celery (see Note)
2 tablespoons minced cucumber
2 tablespoons minced apple
⅛ teaspoon sea salt
Freshly ground black pepper to taste
In a small food processor, pulse the chickpeas until fairly crumbly but not finely ground. (Alternatively, you can mash by hand.) In a large bowl, combine the chickpeas, tahini, water, vinegar, miso, Worcestershire sauce, mustard, nectar, celery, cucumber, apple, and salt. Mix together well. Season with additional salt and pepper to taste, and serve!
NOTE • You can substitute minced bell pepper or just 1 tablespoon of minced green onions for the celery, cucumber, or apple.
SERVING SUGGESTIONS: Serve in pitas or, more traditionally, sandwiched between slices of whole grain bread. Other ideas include spooning into romaine hearts (for lettuce “cups”) or using as a filling in a whole grain tortilla wrap.
NUTRITIONAL FACTS
Per serving: 264 calories, 12 g protein, 37 g carbohydrates, 8 g sugar, 8 g total fat, 27% calories from fat, 10 g fiber, 800 mg sodium
MAKES 4 SERVINGS
This salad comes together in a snap and is wonderful for potlucks and summer barbecues.
2½ cups corn kernels
1 can (15 ounces) white beans, rinsed and drained
1 cup chopped red pepper
¼ cup diced cucumber
¼ cup chopped chives
½–1 teaspoon chipotle hot sauce (see Note)
¼–⅓ cup Lime Zinger Dressing
In a salad bowl, combine the corn, beans, pepper, cucumber, and chives, and mix thoroughly. Add ½ teaspoon of the hot sauce and ¼ cup of the dressing. Taste, and add the remaining hot sauce or dressing to taste. Serve, or store in an airtight container in the refrigerator for up to 3 days.
NOTE • The heat of these sauces can vary, so start with about ½ teaspoon, and use more if you like.
NUTRITIONAL FACTS
Per serving: 221 calories, 10 g protein, 46 g carbohydrates, 10 g sugar, 1 g total fat, 5% calories from fat, 8 g fiber, 302 mg sodium
MAKES 4 SERVINGS
Bye-bye oily, store-bought croutons—hello cheesy croutons!
1½ tablespoons aquafaba (see Note)
1½ tablespoons nutritional yeast
⅛ teaspoon garlic powder
¼ teaspoon sea salt
3 cups 1" cubes sprouted grain bread
Preheat the oven to 375°F. Line a baking sheet with parchment paper.
In a large bowl, whisk together the aquafaba, yeast, garlic powder, and salt. Add the bread and toss it in the mixture, using your fingers. Transfer the cubes to the prepared baking sheet. Bake for about 12 minutes, tossing a couple of times. If the croutons look golden and are becoming crisp, turn off the heat and let sit in the warm oven for another few minutes to crisp up. If not, bake for another minute or two, checking on them frequently, as they can go from golden to burned very quickly. Let cool on the pan, then use immediately.
NOTE • “Aquafaba” simply means “bean water.” It is the liquid drained from a can of beans, preferably white beans or chickpeas.
NUTRITIONAL FACTS
Per serving: 90 calories, 4 g protein, 16 g carbohydrates, 1 g sugar, 1 g total fat, 11% calories from fat, 2 g fiber, 327 mg sodium
MAKES 4 SERVINGS
Tender pasta noodles are tossed with a luscious avocado-based dressing in this fresh take on pasta.
6 cups cooked cut pasta (such as rotini or penne), cooled
½ cup sliced cherry tomatoes
½ cup chopped bell pepper
½ cup halved black olives
½ cup chopped dry-pack sun-dried tomatoes
2 tablespoons sliced chives
¼ cup julienned fresh basil leaves
½ tablespoon freshly squeezed lemon juice or red wine vinegar
⅛ teaspoon sea salt
Freshly ground black pepper to taste
1 batch Avocado Basil Dressing
½ avocado, cut into small cubes (optional)
In a large bowl, combine the pasta, cherry tomatoes, bell pepper, olives, sun-dried tomatoes, chives, basil, lemon juice or vinegar, salt, black pepper, dressing, and cubed avocado, if using. Gently toss, coating the pasta well with the dressing. Season to taste and serve.
NUTRITIONAL FACTS
Per serving: 442 calories, 14 g protein, 78 g carbohydrates, 8 g sugar, 9 g total fat, 16% calories from fat, 8 g fiber, 577 mg sodium
MAKES 3 SERVINGS
Kale and quinoa pair up for this fresh and hearty twist on a classic Caesar.
2 cups cooked quinoa
3–4 cups chopped kale leaves (tear leaves from stem first, then chop)
½–⅔ cup Dreamy Caesar Dressing
1 tablespoon lemon juice
¼ teaspoon sea salt
Freshly ground black pepper to taste
1½ cups Cheesy Croutons
In a large bowl, combine the quinoa, kale, dressing, lemon juice, salt, and pepper. Toss to combine. Season with extra lemon juice, salt, or pepper to taste. Add the croutons just before serving so they stay crunchy.
NUTRITIONAL FACTS
Per serving: 266 calories, 11 g protein, 44 g carbohydrates, 5 g sugar, 6 g total fat, 19% calories from fat, 6 g fiber, 662 mg sodium
MAKES 4 SERVINGS
Every bite offers a different flavor. This is a great dish for parties and potlucks.
2 tablespoons lemon juice
1 tablespoon red wine vinegar
1 tablespoon pure maple syrup
1½ teaspoons Dijon mustard
Rounded ¼ teaspoon sea salt
½ teaspoon dried oregano
¼ teaspoon garlic powder
Freshly ground black pepper to taste (optional)
1 can (15 ounces) chickpeas, rinsed
1 can (15 ounces) white beans, rinsed
1 cup chopped red, yellow, or orange bell pepper
½ cup chopped fresh tomatoes
1–1½ cups quartered or roughly chopped artichoke hearts (frozen or canned, not marinated in oil)
¼ cup chopped or sliced dry-pack sun-dried tomatoes
¼ cup sliced green portion of green onion or chives
⅓ cup sliced kalamata olives
¼ cup chopped fresh basil leaves
3 tablespoons raisins or ¼ cup sliced grapes (optional)
In a large bowl, combine the lemon juice, vinegar, syrup, mustard, salt, oregano, garlic powder, and black pepper (if using). Whisk to thoroughly combine. Add the chickpeas, beans, bell pepper, fresh tomatoes, artichoke hearts, sun-dried tomatoes, green onion or chives, olives, basil, and raisins or grapes (if using). Mix well to fully coat with the dressing. Taste, and season with extra salt and black pepper, if desired. Serve, or refrigerate for up to 4 days.
NUTRITIONAL FACTS
Per serving: 275 calories, 15 g protein, 49 g carbohydrates, 10 g sugar, 4 g total fat, 12% calories from fat, 15 g fiber, 801 mg sodium
MAKES 4 SERVINGS
Be strong to the finish with this delicious salad! Feel free to substitute other vegetables, such as sliced cucumbers or grated carrots, for the bell pepper or tomatoes or other nuts and seeds in place of the walnuts or pumpkin seeds.
6 cups baby spinach leaves
1 cup sliced red, yellow, or orange bell pepper
½ cup sliced cherry or grape tomatoes
2 tablespoons chopped walnuts or toasted pumpkin seeds
2 tablespoons sliced green onions or chives
½ cup Mango-Hemp Dressing
Freshly ground black pepper to taste (optional)
In a large bowl, add the spinach. Distribute the bell pepper, tomatoes, walnuts or seeds, and onions or chives over the spinach. Just before serving, drizzle on the dressing. Add black pepper (if using) to taste, and serve.
NUTRITIONAL FACTS
Per serving (with Mango-Hemp Dressing): 77 calories, 3 g protein, 10 g carbohydrates, 6 g sugar, 4 g total fat, 40% calories from fat, 3 g fiber, 193 mg sodium
MAKES 4 SERVINGS
Popeye’s met his match with Olive Oyl’s salad full of greens, crunchy veggies, and an irresistible dressing!
6 cups mixed greens (boxed mixed greens, a mix of romaine and red leaf lettuce, etc.)
½ cup diced cucumbers
½ cup sliced grapes
½ cup grated carrots
3 tablespoons sliced kalamata olives (can substitute chopped sun-dried tomato)
1–2 tablespoons sliced green onions
½ cup Green Goddess Dressing
Sweet Potato Crisps (optional)
Freshly ground black pepper to taste (optional)
In a large bowl, add the greens. Distribute the cucumbers, grapes, carrots, olives, and onions over the greens. Just before serving, drizzle on the dressing and sprinkle on the Sweet Potato Crisps (if using). Add pepper to taste, if using, and serve.
NUTRITIONAL FACTS
Per serving: 86 calories, 3 g protein, 14 g carbohydrates, 6 g sugar, 3 g total fat, 25% calories from fat, 4 g fiber, 318 mg sodium
MAKES 1 SERVING
Move over, cheese, there’s a new grilled sandwich! If you’ve made your hummus in advance, these sandwiches cook up in just minutes.
⅓ cup Essential Hummus
2 slices sprouted grain bread
¼ cup chopped or sliced red bell pepper or ⅓ cup chopped baby spinach
1 tablespoon sliced olives or chopped sun-dried tomatoes
Place a nonstick skillet over medium-high heat. Spread about half of the hummus on one slice of bread, then top with the pepper or spinach and olives or tomatoes. Spread the remaining hummus on the other slice of bread. Close up the sandwich, and place it in the skillet. Cook for 3 to 4 minutes, or until lightly browned. Flip and cook for another 3 to 4 minutes, or until lightly browned. Transfer to a cooling rack (so the underside doesn’t soften) to cool slightly, then transfer to a plate and cut in half. Serve.
NUTRITIONAL FACTS
Per serving: 329 calories, 12 g protein, 49 g carbohydrates, 7 g sugar, 10 g total fat, 26% calories from fat, 9 g fiber, 801 mg sodium
MAKES 1 SERVING
For a sweet version of a grilled sandwich, just reach for your favorite nut butter. This will become a favorite for breakfasts or lunches!
2–3 teaspoons almond or other nut butter (can substitute sunflower butter, Wowbutter, or tigernut butter)
2 slices sprouted grain bread
½ cup sliced ripe banana or apple
¼ teaspoon cinnamon
⅓ cup unsweetened applesauce
Place a nonstick skillet over medium-high heat. Spread about half of the nut butter on one slice of bread, then top with the banana or apple and cinnamon. Spread the remaining nut butter on the other slice of bread. Close up the sandwich, and place it in the skillet. Cook for 3 to 4 minutes, or until lightly browned. Flip and cook for another 3 to 4 minutes, or until lightly browned. Transfer to a cooling rack (so the underside doesn’t soften) to cool slightly, then transfer to a plate and cut in half. Serve with the applesauce for dipping.
NUTRITIONAL FACTS
Per serving: 332 calories, 9 g protein, 60 g carbohydrates, 20 g sugar, 8 g total fat, 21% calories from fat, 7 g fiber, 412 mg sodium
MAKES 2 SERVINGS
White beans are versatile in sandwich fillings. They are easy to mash and take on seasonings quite well. This is the first of two smashed white bean sandwich fillings, combining kale and olives.
2 cups torn kale (2 to 3 large leaves, torn from stalk)
1 can (15 ounces) white beans, drained and rinsed
1½ tablespoons tahini
¼ cup sliced kalamata olives
½ teaspoon garlic powder
¼ teaspoon sea salt (see Note)
½ tablespoon fresh thyme or 1 tablespoon fresh chives, chopped (optional)
Freshly ground black pepper to taste (optional)
1½–2 tablespoons red wine vinegar
Place a steamer basket in a large pot with 2" of water. Bring to a boil over high heat. Place the kale in the basket and steam for 1 minute. Drain the kale, press out the excess water, and chop finely. In a mixing bowl, use a fork or your hands to mash the beans. Add the kale, tahini, olives, garlic powder, salt, thyme, and pepper (if using), and 1½ tablespoons of the vinegar. Stir well. Taste, add the remaining ½ tablespoon vinegar if you’d like the extra punch, and season with additional salt and pepper to taste.
NOTE • With the olives, you won’t need to add too much salt to this mixture. Start with ¼ teaspoon, and then add more to taste, if you like.
SERVING SUGGESTIONS: Serve on toasted pumpernickel, rye, or whole grain bread; tucked inside whole grain pitas with lettuce, sliced cucumbers, and sliced tomatoes; or rolled in lettuce leaves for green wraps!
NUTRITIONAL FACTS
Per serving: 297 calories, 17 g protein, 41 g carbohydrates, 1 g sugar, 8 g total fat, 24% calories from fat, 11 g fiber, 662 mg sodium
MAKES 2 SERVINGS
This second variation pairs sun-dried tomatoes with baby spinach and the enticing flavor of smoked paprika.
1 can (15 ounces) white beans, drained and rinsed
1 cup packed fresh baby spinach leaves
1½ tablespoons lemon juice
1 tablespoon tahini
¼ cup chopped sun-dried tomatoes
½ teaspoon garlic powder
½ teaspoon smoked paprika
¼ teaspoon sea salt (see Note)
2 tablespoons chopped fresh basil (optional; omit if you don’t have fresh on hand)
1 tablespoon fresh chives or green onions, chopped
Freshly ground black pepper to taste (optional)
In a mixing bowl, use a fork or your hands to mash the beans. Chop the spinach finely. Add the spinach, lemon juice, tahini, tomatoes, garlic powder, paprika, salt, basil (if using), chives or green onions, and pepper (if using). Stir well. Taste, and season with extra salt and pepper to taste.
NOTE • With the sun-dried tomatoes, you won’t need to add too much salt to this mixture. Start with ¼ teaspoon, and then add more to taste, if you like.
SERVING SUGGESTIONS: Serve on toasted pumpernickel, rye, or whole grain bread; tucked inside whole grain pitas with lettuce and sliced bell peppers; or rolled in lettuce leaves for green wraps!
NUTRITIONAL FACTS
Per serving: 273 calories, 17 g protein, 44 g carbohydrates, 4 g sugar, 5 g total fat, 15% calories from fat, 11 g fiber, 685 mg sodium
