MAKES 3 SERVINGS
Roasted cauliflower gets a puckery pop with lemon juice and a background note of smoked paprika.
3–4 tablespoons lemon juice
½ tablespoon tahini
¼ teaspoon smoked paprika
4½–5 cups cauliflower florets (about 1 medium to large head)
¼ teaspoon sea salt
Freshly ground black pepper to taste (optional)
Preheat the oven to 450°F. Line a baking sheet with parchment paper.
In a large bowl, whisk together the lemon juice, tahini, and smoked paprika. Add the cauliflower and toss to coat. Transfer the cauliflower to the prepared baking sheet, scraping all of the lemon sauce over the cauliflower. Sprinkle with the salt. Bake for 25 to 30 minutes, stirring a couple of times, until golden. (Larger pieces will take longer to cook.) Remove, season with salt and pepper (if using) to taste, and serve.
NUTRITIONAL FACTS
Per serving: 51 calories, 3 g protein, 7 g carbohydrates, 3 g sugar, 2 g total fat, 33% calories from fat, 4 g fiber, 368 mg sodium
MAKES 4 SERVINGS
This is the simplest tofu dish, yet it’s so ridiculously tasty! Serve it over rice, quinoa, greens, or noodles, or with Rad Thai! or Thai Corn and Sweet Potato Stew.
3 tablespoons tamari
1 package (16 ounces) medium-firm tofu
Preheat the oven to 425°F. In an ovenproof dish just large enough to hold the tofu, add about half of the tamari. Use several paper towels to pat or squeeze some of the excess moisture from the tofu. Add the tofu to the dish, breaking it up slightly. Sprinkle the remaining tamari over the tofu. Bake for 20 to 25 minutes, or until the tofu is browned and drying in spots. Serve, spooning out tofu with some of the remaining tamari.
NUTRITIONAL FACTS
Per serving: 87 calories, 10 g protein, 3 g carbohydrates, 1 g sugar, 5 g total fat, 46% calories from fat, 1 g fiber, 768 mg sodium
MAKES 3 SERVINGS
Asparagus is at its best when you keep it simple. Just a little seasoning and broiling does the trick!
1 pound asparagus
1 teaspoon lemon juice
¼ teaspoon sea salt
Lemon pepper (optional)
Set the oven or toaster oven to broil. Line a baking sheet with parchment paper.
Wash and trim the asparagus. (Use a knife or break off ends where they naturally snap.) Pat the asparagus dry, and transfer to the prepared baking sheet. Sprinkle with the lemon juice, toss to coat, and then sprinkle with the salt. Broil for 5 to 6 minutes, or until the asparagus turns bright green. Remove, sprinkle with the lemon pepper (if using), and serve.
NUTRITIONAL FACTS
Per serving: 17 calories, 2 g protein, 3 g carbohydrates, 1 g sugar, 0.2 g total fat, 8% calories from fat, 2 g fiber, 206 mg sodium
MAKES 3 SERVINGS
Steamed broccoli is tossed in a tahini-based sauce then topped off with sesame seeds. A simple, tasty side dish!
1 tablespoon tahini
1½ tablespoons coconut nectar
1½ tablespoons tamari
1 teaspoon apple cider vinegar
1 teaspoon freshly grated ginger
¼ teaspoon garlic powder
4–5 cups broccoli florets
2 teaspoons sesame seeds (raw or lightly toasted)
In a large bowl, whisk together the tahini, nectar, tamari, vinegar, ginger, and garlic powder. Set aside. Place a steamer basket in a large pot with 2" of water. Bring to a boil over high heat. Place the broccoli in the basket and steam for 3 to 4 minutes, or until it turns bright green and is just becoming tender. Drain and pat dry the broccoli. Add the broccoli to the marinade, and toss to coat thoroughly. Sprinkle with the sesame seeds and serve.
NUTRITIONAL FACTS
Per serving: 115 calories, 5 g protein, 17 g carbohydrates, 8 g sugar, 4 g total fat, 33% calories from fat, 5 g fiber, 558 mg sodium
MAKES 3 SERVINGS
Combined with lemon, tahini, and seasonings in this easy recipe, this quinoa is delectable.
1 cup dry quinoa, rinsed and drained
1¾ cups water
2½ tablespoons tamari
2 tablespoons tahini
3–4 tablespoons fresh lemon juice
½ teaspoon garlic powder
In a large saucepan over high heat, combine the quinoa and water. Bring to a boil, stir, then reduce the heat to low. Cover and cook for 11 minutes. In a small bowl, combine the tamari, tahini, lemon juice, and garlic powder. Whisk to combine. Once the quinoa is cooked, turn off the heat and stir in the tahini mixture. Cover again, let sit for a couple of minutes, and serve.
NUTRITIONAL FACTS
Per serving: 281 calories, 11 g protein, 40 g carbohydrates, 4 g sugar, 9 g total fat, 27% calories from fat, 5 g fiber, 861 mg sodium
MAKES 4 SERVINGS
With this simple technique, you will have delicious garlic bread in minutes.
1 loaf whole grain sliced baguette or other sliced whole grain bread, frozen
1–2 large cloves garlic
Few pinches of sea salt
2–3 teaspoons nutritional yeast or 1–2 tablespoons Balsamic Drizzle (optional)
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Separate the slices of bread while still frozen, and rub the garlic on one side of each slice of bread. (The garlic will be worn down and “grated” by the frozen bread.) Sprinkle with the salt and place on the prepared baking sheet. Bake for 8 to 9 minutes, or until lightly browned and fragrant. Serve, sprinkling with the yeast or the Balsamic Drizzle (if using).
NUTRITIONAL FACTS
Per serving: 105 calories, 4 g protein, 20 g carbohydrates, 2 g sugar, 1 g total fat, 8% calories from fat, 1 g fiber, 448 mg sodium
MAKES 3 SERVINGS
These beans are fresh and vibrant, and if you have leftovers, they’ll develop a lovely pickled flavor.
½–¾ pound green beans, ends trimmed
1 tablespoon nutritional yeast
1 teaspoon Dijon mustard
1 tablespoon apple cider vinegar
2 teaspoons coconut nectar or pure maple syrup
Rounded ¼ teaspoon sea salt
Freshly ground black pepper to taste (optional)
Place a large pot of water over high heat, and bring to a boil. Add the green beans and cook for 2 to 3 minutes. Run the beans under cold water to stop the cooking process. Drain the beans and pat dry, if needed. In a large bowl, combine the yeast, mustard, vinegar, nectar or syrup, salt, and pepper (if using). Whisk until thoroughly combined. Add the green beans, and toss to coat thoroughly. Let sit for 30 minutes, then serve.
NUTRITIONAL FACTS
Per serving: 47 calories, 3 g protein, 9 g carbohydrates, 4 g sugar, 0.4 g total fat, 8% calories from fat, 3 g fiber, 335 mg sodium
MAKES 4 SERVINGS (AS A TOPPING)
Thinly sliced shiitake mushrooms baked in a smoky marinade transform into a tasty “bacon” that is fabulous on pasta, salads, and more.
½ pound shiitake mushrooms, stems removed (see Note)
2½ teaspoons balsamic vinegar
2½ teaspoons tamari
1 tablespoon pure maple syrup
½ teaspoon smoked paprika
½ teaspoon Dijon mustard
¼ teaspoon liquid smoke
Freshly ground pepper or lemon pepper to taste
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Use a damp paper towel to clean the mushrooms. Slice the mushrooms thinly. In a large bowl, combine the vinegar, tamari, syrup, paprika, mustard, liquid smoke, and pepper. Whisk thoroughly. Add the mushrooms and stir to coat with the marinade. Transfer the mushrooms to the prepared baking sheet. Bake for 16 to 17 minutes, tossing once. Turn off the heat and let the mushrooms sit in the warm oven for 10 minutes, tossing once during this time. Remove and let cool. Serve on salads, soups, pizzas, and more.
NOTE • Purchase just over ½ pound of mushrooms, and then remove the woody stems, which are not edible. If you don’t want to discard the stems altogether, you can save them to make a mushroom or vegetable stock.
NUTRITIONAL FACTS
Per serving: 45 calories, 2 g protein, 9 g carbohydrates, 6 g sugar, 0.4 g total fat, 7% calories from fat, 2 g fiber, 233 mg sodium
MAKES 2 SERVINGS
This focaccia is loaded with flavor, with very little fat.
¾ cup warm water
1 packet quick-rise yeast (can use standard yeast; see Yeast Note)
½ tablespoon coconut sugar or pure maple syrup
2 cups white wheat flour (see Flour Note)
Rounded ¼ teaspoon sea salt
1½–2 teaspoons chopped fresh rosemary leaves (can substitute thyme)
Scant ½ teaspoon coarse salt
Freshly ground black pepper (to taste) or lemon pepper
In a small bowl, combine the warm water, yeast, and sugar or syrup. (The water should be warm but not hot, as hot will kill the yeast but water that is too cold will not activate it.) Whisk well, and let stand for about 5 minutes, or until foamy.
Meanwhile, in a large bowl, combine the flour and sea salt, and mix. Once the yeast mixture is foamy, add it to the flour. Use a large spoon to work the mixture together. Once the dough comes together, either knead the dough inside the bowl or lightly flour the countertop and transfer the dough there for kneading. Knead for just a couple of minutes. Lightly coat the inside of a large bowl with cooking spray and transfer the dough to that bowl. Cover with plastic wrap. Place the bowl on a countertop in a warm but not hot area to rest and rise for 30 minutes or more.
Preheat the oven to 450°F for at least a half-hour. Lightly coat a large piece of parchment with cooking spray.
Transfer the dough to the prepared parchment, and begin to press it into shape with your fingers. Focaccia can be round, or squarish, or whatever shape you like. Use your fingers to poke into the surface of the dough, leaving small indentations all over. Sprinkle on the rosemary, coarse salt, and pepper. Bake for 12 to 15 minutes, or until golden on the edges. Remove, let cool slightly, and cut to serve.
YEAST NOTE • You can use a standard baking yeast, if you prefer. If you do, give the dough at least 1½ hours to rise.
FLOUR NOTE • You can also substitute whole wheat pastry flour for this crust. The white wheat flour gives a softer, lighter texture, however.
NUTRITIONAL FACTS
Per serving: 434 calories, 17 g protein, 91 g carbohydrates, 4 g sugar, 3 g total fat, 6% calories from fat, 14 g fiber, 973 mg sodium
MAKES 3 SERVINGS
This rice boasts a beautiful bright yellow color and has a delicate curried, creamy flavor. It’s easy to make and looks and tastes so impressive!
1 cup uncooked brown rice or brown basmati rice
1⅓ cups water
1 small can (5.5 ounces) light coconut milk
2 tablespoons freshly squeezed lime juice
1 teaspoon mild curry powder
Rounded ¼ teaspoon sea salt
¼ teaspoon turmeric powder
3–4 tablespoons chopped cilantro for serving (optional)
Lime wedges for serving
In a saucepan, combine the rice, water, coconut milk, lime juice, curry powder, salt, and turmeric. Bring to a boil over high heat, stir, then reduce the heat to low. Cover and cook for 35 to 45 minutes, until the liquid is absorbed and the rice is tender. Turn off the heat and let the rice sit, covered, for 5 minutes. Stir in the cilantro (if using), and serve with the lime wedges.
NUTRITIONAL FACTS
Per serving: 298 calories, 6 g protein, 56 g carbohydrates, 2 g sugar, 6 g total fat, 17% calories from fat, 4 g fiber, 303 mg sodium
MAKES 7 SERVINGS
Chickpeas and teriyaki pair beautifully and will have you coming back for more.
2 cans (15 ounces each) chickpeas, rinsed and drained
1½ tablespoons tamari
1 tablespoon pure maple syrup
1 tablespoon lemon juice
½–¾ teaspoon garlic powder
½ teaspoon ground ginger
½ teaspoon blackstrap molasses
Preheat the oven to 450°F. Line a baking sheet with parchment paper.
In a large mixing bowl, combine the chickpeas, tamari, syrup, lemon juice, garlic powder, ginger, and molasses. Toss to combine. Spread evenly on the prepared baking sheet and bake for 20 to 25 minutes, or until the marinade is absorbed. Serve warm, or refrigerate to enjoy later.
IDEA: Beyond snacking, these chickpeas make a delicious and satisfying topper for salads, pasta dishes, soups, and stir-fries.
NUTRITIONAL FACTS
Per serving: 120 calories, 6 g protein, 20 g carbohydrates, 5 g sugar, 2 g total fat, 15% calories from fat, 5 g fiber, 382 mg sodium
MAKES 4 SERVINGS
The savory seasonings offer delectable flavor contrast to the natural sweetness of the sweet potatoes. These fries are keepers!
1½ tablespoons balsamic vinegar
½ tablespoon coconut nectar
1 teaspoon dried oregano leaves
½ teaspoon dried rosemary
½ teaspoon dried basil
½ tablespoon Dijon mustard
½ teaspoon sea salt
3 pounds orange-fleshed sweet potatoes (look for garnet or jewel yams), washed and cut into wedges
Preheat the oven to 425°F. Line a large, rimmed baking sheet with parchment paper, and lightly coat the surface of the parchment with cooking spray.
In a large bowl, whisk together the vinegar, nectar, oregano, rosemary, basil, mustard, and salt. Add the potato wedges to the mixture and toss to coat. Place on the prepared baking sheet, and pour any remaining liquid over the wedges. Bake, flipping the wedges once or twice, for 55 to 65 minutes or longer, or until the sweet potatoes have softened and are also caramelized (delicious!) in spots. Serve.
NUTRITIONAL FACTS
Per serving: 201 calories, 4 g protein, 46 g carbohydrates, 16 g sugar, 0.5 g total fat, 2% calories from fat, 7 g fiber, 414 mg sodium
MAKES 3 SERVINGS
You might want to eat the full batch of these nibbly chips straight out of the oven. If you’re able to resist, try them on top of dinner salads or soups.
1 pound sweet potatoes
½ tablespoon balsamic vinegar
½ tablespoon pure maple syrup
Rounded ¼ teaspoon sea salt
Preheat the oven to 400°F. Line a large baking sheet with parchment paper.
Peel the sweet potatoes, then use the peeler to continue to make sweet potato peelings. (Alternatively, you can push peeled sweet potatoes through a food processor slicing blade.) Transfer the peelings to a large mixing bowl and use your hands to toss with the vinegar and syrup, coating them as evenly as possible. Spread the peelings on the prepared baking sheet, spacing well. Sprinkle with the salt. Bake for 30 minutes, tossing once or twice. The pieces around the edges of the pan can get brown quickly, so move the chips around during baking. Turn off the oven and let the chips sit in the residual heat for 20 minutes, stir again, and let sit for another 15 to 20 minutes, until they crisp up. Remove, and snack!
NUTRITIONAL FACTS
Per serving: 94 calories, 2 g protein, 22 g carbohydrates, 8 g sugar, 0.1 g total fat, 1% calories from fat, 3 g fiber, 326 mg sodium
MAKES 3 SERVINGS
Warm, earthy spices coat the chickpeas, and roasting enhances the flavors. Delicious!
1 can (15 ounces) chickpeas, rinsed and drained
1 tablespoon apple cider vinegar
½ teaspoon smoked paprika
½ teaspoon ground cumin
½ teaspoon cinnamon
½ teaspoon dried basil leaves
½ teaspoon pure maple syrup
¼ teaspoon sea salt
Preheat the oven to 425°F. Line a baking sheet with parchment paper.
In a large mixing bowl, combine the chickpeas, vinegar, paprika, cumin, cinnamon, basil, syrup, and salt. Toss to combine. Spread evenly on the prepared baking sheet and bake for 15 to 20 minutes, or until the marinade is absorbed. Serve warm, or refrigerate to enjoy later.
NUTRITIONAL FACTS
Per serving: 134 calories, 7 g protein, 22 g carbohydrates, 4 g sugar, 3 g total fat, 17% calories from fat, 6 g fiber, 389 mg sodium
MAKES 6 SERVINGS
This cauliflower is so irresistible in its creamy, tangy sauce that you might find yourself eating it as a main dish with quinoa or greens ’n’ beans. A double-batch might be in order!
3 tablespoons tahini
2 tablespoons nutritional yeast
1 tablespoon lemon juice
½ teaspoon pure maple syrup or agave nectar
½ teaspoon sea salt
½ cup + 1 tablespoon plain nondairy milk
3–3½ cups cauliflower florets, cut or broken in small pieces
Topping
1 tablespoon almond meal or breadcrumbs
½ tablespoon nutritional yeast
Pinch sea salt
Preheat the oven to 425°F. Use cooking spray to lightly coat the bottom and sides of an 8" x 8" (or similar size) baking dish.
In a small bowl, whisk together the tahini, nutritional yeast, lemon juice, maple syrup or agave nectar, and salt. Gradually whisk in the milk until it all comes together smoothly. In the baking dish, add the cauliflower and pour in the sauce, stir thoroughly to coat the cauliflower. Cover with foil and bake for 25 to 30 minutes, stirring only once, until the cauliflower is tender.
In a small bowl, toss together the topping ingredients. Remove the foil from the cauliflower, and sprinkle on the topping. Return to the oven and set oven to broil. Allow to cook for a minute or so until the topping is golden brown. Remove, let sit for a few minutes, then serve.
NOTE • If the sauce separates a little after baking, just stir through as much as you can, then let bake again uncovered for a few minutes, and then to broil with the topping.
NUTRITIONAL FACTS
Per serving: 87 calories, 5 g protein, 7 g carbohydrate, 2 g sugar, 5 g total fat, 50% calories from fat, 3 g fiber, 270 mg sodium
