Morning, Noon, and Light Fare
In This Chapter
- Delicious breakfast starters
- Delightful early day options
- Food to support athletes
- Bright and colorful soups and salads
The first meal of the day is by definition when we break our fast. It doesn’t matter what time that occurs nor what food we choose to eat. The idea that we name meals and have standard times that they are served has more to do with the business of food service and very little to do with health. With that said, one can find a wide range of conflicting recommendations that tell us what, when, and how often to eat. Some choose to skip eating first thing in the morning, while others consider it their favorite meal. Both approaches can be very successful in health and weight management.
In this chapter, we have a collection of recipes that range from on-the-go nourishing drinks to traditional breakfast and lunch fare to energy bars for endurance athletes. We won’t limit you to the time of day you can eat these delicious, plant-based meals. No matter how rushed your day is, be sure to take time to smell the spinach!
It’s Easy Being Green Smoothie
Fruity and sweet, frosty and creamy, this smoothie is so delectable.
Yield:
Prep time:
Serving size:
6 cups
10 minutes
1 smoothie
Each serving has:
460 calories
13g total fat
0.5g saturated fat
0g trans fat
0mg cholesterol
460mg sodium
82g total carbohydrates
20g dietary fiber
46g sugars
11g protein
536mg calcium
5mg iron
4 cups packed green leafy vegetables (spinach, dandelion greens, collard greens, kale, or other favorite greens)
2 TB. hempseeds and/or flaxseeds
1 cup frozen blueberries
1⁄4 cup frozen cherries
1⁄4 cup frozen raspberries
1⁄4 cup frozen pineapple pieces
1⁄4 cup frozen mango chunks
1 medium frozen peeled banana, broken into pieces
2 cups unsweetened plant milk
1. In a high-powered blender, combine greens, hempseeds, blueberries, cherries, raspberries, pineapple, mango, banana, and plant milk.
2. Blend on high speed for 60 seconds or until smooth. Enjoy icy cold.
Variation: You can substitute 2 cups coconut water or cooled green tea for plant milk.
Definition
Coconut water, the clear liquid found inside a young coconut, is extremely high in electrolytes and makes an excellent natural sports drink.
Minty, sweet, and decadent, this breakfast smoothie will refresh and energize you.
Yield:
Prep time:
Serving size:
5 cups
5 minutes
21⁄2 cups
Each serving has:
450 calories
13g total fat
4g saturated fat
0g trans fat
0mg cholesterol
230mg sodium
80g total carbohydrates
25g dietary fiber
35g sugars
12g protein
356mg calcium
9mg iron
3 cups packed green leafy vegetables (spinach, dandelion greens, collard greens, kale, or other favorite greens)
1 cup fresh mint leaves, chopped
2 TB. hempseeds and/or flaxseeds
2 medium pitted dates or more to taste
1⁄2 cup raw cacao nibs
1 cup frozen blueberries
2 medium frozen peeled bananas, broken into pieces
1 cup ice
2 cups unsweetened chocolate plant milk
1. In a high-powered blender, combine greens, mint, hempseeds, dates, cacao nibs, blueberries, bananas, ice, and plant milk.
2. Blend on high speed for 60 seconds or until smooth. Enjoy icy cold.
Variation: If this smoothie isn’t sweet enough for you, add more dates to suit your taste.
Healthy Hint
Challenge yourself to pack the blender with more and more greens as your taste buds evolve through the plant-based world.
Chocolate Almond Butter in a Cup
Rich and dreamy, this candy-in-a-glass green smoothie will put a smile on your face.
Yield:
Prep time:
Serving size:
4 cups
5 minutes
2 cups
Each serving has:
590 calories
30g total fat
4.5g saturated fat
0g trans fat
0mg cholesterol
230mg sodium
74g total carbohydrates
23g dietary fiber
30g sugars
19g protein
374mg calcium
5mg iron
4 cups fresh spinach, tightly packed
1⁄4 cup raw almond butter
2 TB. hempseeds and/or flaxseeds
2 medium pitted dates or more to taste
1⁄2 cup raw cacao nibs
2 medium frozen peeled bananas, broken into pieces
1 cup ice
2 cups unsweetened chocolate plant milk
1. In a high-powered blender, place spinach, almond butter, hempseeds, dates, cacao nibs, bananas, ice, and chocolate plant milk.
2. Blend on high speed for 60 seconds or until smooth. Enjoy icy cold.
Variation: Feel free to use a different raw nut butter in place of almond butter. Try 1⁄4 cup unsweetened peanut butter or cashew butter instead.
Healthy Hint
You can make your own nut butter by processing raw nuts and/or seeds in your food processor until pasty.
Switchel is the original sports drink and goes back to the eighteenth century. Matt Frazier, the No Meat Athlete, created this tart, refreshing, and healthful twist on the mass-marketed sports drinks.
Yield:
Prep time:
Serving size:
4 cups
5 minutes
4 cups
Each serving has:
123 calories
0g total fat
0g saturated fat
0g trans fat
0mg cholesterol
687mg sodium
26g total carbohydrates
0g dietary fiber
18g sugars
2.4g protein
450mg calcium
1.8mg iron
1⁄2 cup fresh basil leaves
4 cups water
zest of 1 small lemon
1 TB. fresh lemon juice
1 TB. apple cider vinegar or to taste
2 TB. molasses
1⁄4 tsp. salt
1. Bring basil, 1 cup water, and lemon zest to a boil over medium-high heat. Once boiling, remove mixture from heat and allow to steep for 10 minutes.
2. Strain out basil leaves and zest. Stir in lemon juice, apple cider vinegar, molasses, salt, and remaining 3 cups water (to make up for evaporation, bring to 4 cups total). Chill before adding to water bottle or serve over ice.
Variation: Maple syrup may be substituted for molasses for a milder taste.
Mixed Greens
This recipe comes from Matt Frazier, the No Meat Athlete. He is a marathoner, ultramarathoner (50 miles), and even a 100-mile runner, and he’s fueled by an exclusively plant-based diet. He is the author of No Meat Athlete: Run on Plants and Discover Your Fittest, Fastest, Happiest Self and The No Meat Athlete Cookbook, which was named one of 7 best health and wellness books of 2017 by Sports Illustrated and People magazines.
Peanut Butter–Chocolate Bean Bars
This new take on energy bars by No Meat Athlete Matt Frazier will fuel athletes in the most grueling endurance competitions. Packed with calories, classic chocolate-peanut-butter flavor, and plenty of plant phytonutrients, not only is the flavor better than the packaged and highly processed store-bought variety, it can be adjusted to meet your desired level of sweetness.
Yield:
Prep time:
Cook time:
Serving size:
12 bars
10 minutes
20 minutes
1 bar
Each serving has:
234 calories
8.5g total fat
1.5g saturated fat
0g trans fat
0mg cholesterol
190mg sodium
34g total carbohydrates
8.1g dietary fiber
9.2g sugars
9.4g protein
55mg calcium
2.6mg iron
1 (15-oz.) can black beans, drained
1⁄2 cup natural peanut butter (no sugar added)
1⁄4 cup maple syrup
1⁄4 cup chopped dates
1 tsp. vanilla extract
1⁄4 tsp. sea salt
11⁄2 cups rolled oats
1⁄2 cup unsweetened cocoa
1⁄2 cup oat flour
1⁄4 cup hemp seed hearts
1⁄2 cup raisins
1. Preheat the oven to 350°F.
2. In a food processor, combine black beans, peanut butter, maple syrup, dates, vanilla extract, and salt until smooth. Add rolled oats, cocoa, and oat flour to mixture and pulse until combined.
3. Stir in hemp seed hearts and raisins. Spread mixture into a 13x9-inch non-stick or silicone baking pan.
4. Bake for 15 to 18 minutes. Cool on a wire rack and cut into 12 bars.
Mixed Greens
Making energy bars at home is not only a cost saver, but it’s a flavor savior as well. There are many combinations of these bars by varying the ingredients. In general Matt’s energy bars have these basic ingredients: beans (15-oz can), binder (1⁄2 cup), sweetener (1⁄4 cup), extract (1 tsp.), soft sweet fruit (1⁄4 cup), dry spice (1 tsp.), oats (1 1⁄2 cups), dry base (1⁄2 to 1 cup), salt (1⁄4 tsp.), and stir ins (1⁄2 to 1 cup). Get creative and design your perfect on-the-go snack.
Hearty and syrupy, these fruity pancakes make a great weekend morning treat.
Yield:
Prep time:
Cook time:
Serving size:
4 large pancakes
10 minutes
10 minutes
2 large pancakes
Each serving has:
190 calories
2g total fat
0g saturated fat
0g trans fat
0mg cholesterol
40mg sodium
40g total carbohydrates
6g dietary fiber
13g sugars
7g protein
611mg calcium
2mg iron
1 medium banana
1⁄4 cup plant milk
1 cup whole-grain flour (oat, whole-wheat, etc.)
2 tsp. baking powder
1 TB. pure maple syrup
1 cup fresh or thawed frozen blueberries
1. In a large bowl, mash banana with a fork. Add plant milk and mix until lump-free.
2. Add whole-grain flour and baking powder to banana mixture, and mix with a fork just until dry ingredients are moistened. Stir in maple syrup and blueberries until incorporated.
3. Heat a medium skillet over medium-high heat until hot. Pour 1⁄2 cup batter into the skillet. Reduce heat to medium, and cover. Cook for 2 to 4 minutes or until pancake starts to brown at the edge. Using a spatula, turn pancake and cook other side for 1 or 2 minutes or until golden brown. Repeat with remaining batter.
4. Drizzle with additional maple syrup, if desired, to serve.
Mixed Greens
Whole-grain flour mixes are available commercially. You can probably even find gluten-free options easily. Experiment with different varieties to see which you prefer.
This scramble offers skillet-sizzled classic tastes. Buttery and silky, the garlicky, onion bite will induce long-term cravings.
Yield:
Prep time:
Cook time:
Serving size:
4 cups
10 minutes
12 to 16 minutes
1 cup
Each serving has:
140 calories
4.5g total fat
0g saturated fat
0g trans fat
0mg cholesterol
470mg sodium
10g total carbohydrates
3g dietary fiber
2g sugars
14g protein
174mg calcium
3mg iron
1 small yellow onion, chopped
5 medium baby bella mushrooms, sliced
1⁄4 cup vegetable broth
1 (12-oz.) pkg. firm or extra-firm tofu, drained and crumbled
1 TB. tamari
1 TB. dried parsley flakes
1 TB. nutritional yeast flakes
1⁄2 tsp. garlic powder
1⁄2 tsp. onion powder
1⁄2 tsp. turmeric
1⁄2 tsp. freshly ground black pepper
1 cup chopped fresh spinach
1⁄2 cup salsa
1. In a medium saucepan over medium heat, sauté onions and mushrooms in vegetable broth for 5 minutes or until onions are translucent.
2. Stir in tofu, tamari, dried parsley flakes, nutritional yeast flakes, garlic powder, onion powder, turmeric, and black pepper, and simmer for 10 to 12 minutes or until moisture has evaporated. Add spinach and salsa, and scramble for 2 to 4 more minutes or until brown at the edges.
3. Serve hot with warmed corn tortillas or a side of brown rice or quinoa, if desired.
Mixed Greens
Dried mushrooms have an intense, rich, umami flavor that can be used in many different ways. Grind them into a powder, and sprinkle it into soups, casseroles, or stews as a seasoning. Or reconstitute them for use as you would fresh mushrooms.
Knowing this cozy and enticing pudding is on the menu, you’ll love waking up on a cold day. The cinnamon undertones are warming, while the crunch of the smooth almonds mixed with the chewiness of the raisins makes this dish hearty.
Yield:
Prep time:
Cook time:
Serving size:
6 cups
5 minutes
20 minutes
11⁄2 cups
Each serving has:
420 calories
11g total fat
1g saturated fat
0g trans fat
0mg cholesterol
70mg sodium
72g total carbohydrates
6g dietary fiber
36g sugars
12g protein
304mg calcium
3mg iron
2 cups cooked brown rice
1 cup raisins
1⁄2 cup slivered raw almonds
1⁄4 cup pure maple syrup
1 TB. alcohol-free vanilla extract
1 TB. ground cinnamon
3 cups unsweetened plant milk
1. In a medium saucepan over medium heat, combine brown rice, raisins, raw almonds, maple syrup, vanilla extract, ground cinnamon, and plant milk.
2. Bring to a boil, and reduce heat to low. Simmer over low heat, stirring occasionally, for 20 minutes or until pudding thickens.
3. Serve hot, or refrigerate to serve chilled.
Variation: Dates or bananas are easily substituted for maple syrup. Puree 1 or 2 pitted dates with 1 tablespoon warm water and use in place of maple syrup. Or substitute 1⁄4 cup puréed ripe banana thinned with a small amount of water.
Healthy Hint
This pudding is the perfect dish to use up your leftover rice. Or in a pinch, microwave single-ingredient, ready-cooked brown rice packets to use instead.
Crispy nori sheets make for a delightfully light wrapper, surrounding the crunchy and savory filling. Blending these textures will remind you of sushi but with a heartier feel.
Yield:
Prep time:
Serving size:
2 noritos
10 minutes
2 noritos
Each serving has:
140 calories
2g total fat
0g saturated fat
0g trans fat
0mg cholesterol
460mg sodium
20g total carbohydrates
4g dietary fiber
2g sugars
6g protein
62mg calcium
1mg iron
2 sheets nori
1 tsp. low-sodium miso paste
1⁄4 cup cooked brown rice
1⁄2 small Persian cucumber, julienned
11⁄2 TB. shredded carrots
1 tsp. tamari
1 tsp. sesame seeds or gomashio
1. Place nori sheets on a flat surface. Gently and evenly place miso paste on 1⁄2 of each nori sheet.
2. Add brown rice, Persian cucumber, and shredded carrots on top of miso paste. Drizzle with tamari, and lightly sprinkle sesame seeds over top.
3. Tightly roll nori like a burrito from ingredient-filled side.
Variation: For Mexican Noritos, substitute filling with 3 tablespoons Sweet Pea Guacamole (recipe in Chapter 22), 1⁄4 cup julienned jicama, 1⁄2 tablespoon chopped fresh cilantro, and 2 tablespoons salsa.
Definition
The word norito is a combination of nori and burrito, because these rolls, filled with crunchy and savory filling and wrapped in crispy nori sheets, ultimately end up looking, and being eaten, like burritos. Persian cucumbers are mini seedless cucumbers that are crisp, refreshing, and available throughout the year.
Holy Kale with Herbed Tahini Dressing
You won’t be able to stop eating oh-so-good-for-you kale after you try this fresh, sweet, and herbed delightful dressing. Rich and creamy, zesty and nutty, the garlic and cilantro tones will make you an instant fan.
Yield:
Prep time:
Serving size:
12 cups
20 minutes
2 cups
Each serving has:
270 calories
8g total fat
<1g saturated fat
0g trans fat
0mg cholesterol
252mg sodium
43g total carbohydrates
5g dietary fiber
8g sugars
13g protein
353mg calcium
5mg iron
10 cups curly kale, rinsed, drained, and shredded
1 cup carrots, shredded
1 cup red cabbage, shredded
1 (15-oz.) can cannellini beans, rinsed and drained
1 cup water
11⁄2 cups fresh cilantro, de-stemmed
1 cup fresh Italian parsley, de-stemmed
1⁄4 cup freshly squeezed lime juice
1 TB. lime zest
2-4 pitted dates
3 TB. tahini
3 TB. hempseeds
2 TB. tamari
1 large clove garlic, peeled and crushed
1⁄2 tsp. cayenne
1. In a large salad bowl, combine kale, carrots, and red cabbage.
2. In a blender, combine cannellini beans, water, cilantro, Italian parsley, lime juice, lime zest, dates, tahini, hempseeds, tamari, garlic, and cayenne. Blend on high speed for 1 minute or until creamy and smooth.
3. Pour dressing over salad, toss to evenly distribute, and serve immediately.
Variation: You can substitute 11⁄2 cups other fresh herbs like dill or basil for the cilantro. Either way, the herbed tahini dressing is also delicious on any vegetable salad or over a baked potato.
Plant Pitfall
Only zest citrus fruits that are organically grown or washed carefully with soap and water first. Citrus rind has a tendency to hold onto a lot of pesticide and other chemical residues on its surface.
Although ceviche is commonly associated with fish, this one bathes fresh peaches and smashed heart of palm in a lime and grapefruit sauce, creating a sweet and tangy summer treat with just a hint of peppery zing that’s cooled by refreshing mint. It can be eaten with chips, turned into tacos, or even tossed with pasta. This recipe comes courtesy of Chef Jason Wyrick, New York Times bestselling author, culinary instructor, and the executive chef of The Vegan Taste.
Yield:
Prep time:
Serving size:
1 cup
5 minutes
1⁄2 cup
Each serving has:
170 calories
4g total fat
1g saturated fat
0g trans fat
0mg cholesterol
602mg sodium
29g total carbohydrates
5g dietary fiber
16g sugars
7g protein
69mg calcium
1mg iron
4 to 5 pieces heart of palm, sliced into 1⁄4-inch lengths
1 small dried guajillo chile, stems and seeds removed
2 fresh peaches, pitted and diced
1⁄4 cup of fresh grapefruit juice
Juice and zest of 2 medium limes
2 TB. toasted and salted pepitas (pumpkin seeds)
1 tsp. minced fresh mint
1⁄4 tsp. sea salt
1. Smash heart of palm pieces with the back of a knife or heavy spoon until flaked. Place in a medium, nonreactive mixing bowl.
2. Place guajillo chile in a small pan and cook over medium heat for 15 seconds per side until slightly cooked then remove from the pan and allow chile to cool.
3. Crush chile with your hands and add flakes to heart of palm.
4. Add peaches, grapefruit juice, lime juice and zest, pepitas, mint, and salt. Toss ceviche and allow to sit for at least 30 minutes before serving.
Plant Pitfall
When preparing highly acidic foods such as tomatoes or citruses, be sure to use nonreactive cookware made of stainless steel, ceramic, glass, and enamel-coated metal. Avoid pans, bowls, and utensils made of cast iron, aluminum, and copper. These metals react with the acids in these foods and impart an unpleasant metallic flavor to the final dish.
Sushi Salad with Creamy Miso Dressing
Free-style sushi all in a big bowl, this salad is refreshingly crisp and fulfilling, with gingery, pungent, and peppery flavors from the East.
Yield:
Prep time:
Serving size:
8 cups
30 minutes
11⁄3 cups
Each serving has:
180 calories
9g total fat
1g saturated fat
0g trans fat
0mg cholesterol
70mg sodium
21g total carbohydrates
6g dietary fiber
4g sugars
6g protein
43mg calcium
1mg iron
4 sheets nori
1 cup cooked brown rice
2 cups chopped romaine lettuce
1 cup shredded red cabbage
1 cup shredded carrots
1 cup julienned cucumbers
1 cup frozen shelled edamame, thawed
1 medium avocado, peeled, pitted, and sliced
1 TB. pickled ginger (optional)
1⁄2 cup water
2 TB. raw tahini
1-3 pitted dates
1 TB. low-sodium miso paste
3 TB. freshly squeezed lemon juice
1 TB. unsweetened rice vinegar
1 tsp. minced fresh ginger
1 medium clove garlic, minced
1⁄3 tsp. red chili flakes
1⁄4 tsp. Chinese five-spice powder (optional)
1. On a cutting board, use a pair of scissors to shred nori sheets into pieces. Line up nori sheets around the perimeter of a large bowl to create a border. Spoon brown rice into the center. Pile romaine lettuce, red cabbage, carrots, cucumbers, and edamame on top of rice.
2. Gently place avocado on the top, and add pickled ginger (if using) in the center.
3. In a high-powered blender or food processor, combine water, tahini, dates, miso paste, lemon juice, rice vinegar, ginger, garlic, chili flakes, and Chinese five-spice powder (if using). Blend or process for 1 minute or until dressing is smooth and creamy.
4. Toss dressing and salad, and serve.
Definition
Nori, the Japanese name for seaweed, is dried, typically toasted, made into flat sheets, and used as a sushi wrapper.
Bulgur, Green Bean, and Carrot Tahini Salad
This grain salad has it all: protein and fiber-packed bulgur wheat, crisp and tender vegetables, sweet currants, and a cumin-scented, flavorful tahini dressing that brings it all together and adds healthy fat to the meal. This recipe is from Gena Hamshaw, author of Choosing Raw and Food52 Vegan, and creator of The Full Helping, a blog dedicated to plant-based recipes and a compassionate relationship with food.
Yield:
Prep time:
Cook time:
Serving size:
3 cups
15 minutes
15 minutes
11⁄2 cups
Each serving has:
359 calories
13g total fat
1.5g saturated fat
0g trans fat
0mg cholesterol
372mg sodium
56g total carbohydrates
12g dietary fiber
18g sugars
12g protein
178mg calcium
5mg iron
1 cup dry bulgur wheat
1⁄4 cup tahini
2 TB. fresh lime juice
1⁄3 cup water
1 clove garlic, finely minced
1⁄2 tsp. ground cumin
1⁄2 tsp. fine salt
1⁄8 tsp. freshly ground black pepper
2 cups fresh green beans, chopped into 1-inch pieces
11⁄2 cups peeled and grated carrot
1⁄2 cup finely chopped red onion (optional)
1 cup chopped parsley leaves, loosely packed
1⁄2 cup currants
1⁄4 cup sliced or slivered almonds (toasted if desired)
1. Cook bulgur according to package instructions. Allow to cool for at least 15 minutes.
2. While bulgur cooks and cools, whisk together tahini, lime juice, water, garlic, cumin, salt, and pepper in a small bowl until well blended. Set dressing aside.
3. Bring a large pot of water to boil. Add green beans to water and cook for 2 minutes, until tender-crisp. Drain green beans.
4. In a large mixing bowl, combine cooked bulgur, cooked green beans, carrot, onion (if using), parsley, currants, and almonds. Add dressing to the bowl and toss salad until well mixed, and serve.
Mixed Greens
The bulgur can be cooked ahead of time for speedy assembly of this recipe, and the leftovers keep nicely for up to 3 days in the fridge.
Kale Salad with Lentils and Quinoa
This is a favorite salad. It’s incredibly tasty, with both tangy and slightly sweet flavors, and also a powerhouse of nutrients that we like to make large bowls of and enjoy as a family. This recipe is courtesy of Marco Borges, author of New York Times best seller The 22-Day Revolution.
Yield:
Prep time:
Cook time:
Serving size:
4 cups
15 minutes
30 minutes
2 cups
Each serving has:
341 calories
7g total fat
1g saturated fat
0g trans fat
0mg cholesterol
182mg sodium
54g total carbohydrates
9g dietary fiber
6g sugars
18g protein
100mg calcium
6mg iron
1⁄2 cup uncooked French lentils
21⁄2 cups water
Salt
1⁄2 cup quinoa
2 cups chopped kale
1 TB. tahini
2 TB. lemon juice
1 TB. Vinegar
1⁄2 cup sliced grape tomatoes
1. Place lentils in a colander and rinse while discarding any stones. Set aside.
2. In a medium pot over high heat, add lentils, 1 1⁄2 cups water, and a pinch salt, and bring to a boil. Reduce heat to medium-low, partially cover the pot, and simmer for 25 minutes or until lentils are tender. Drain lentils, and set aside to cool until ready to use.
3. In a medium saucepan over high heat, combine quinoa, remaining 1 cup water, and a pinch salt, and bring to a boil. Reduce heat to medium-low, cover, and simmer for 25 minutes or until water is absorbed.
4. Fluff quinoa with a fork, remove from heat, and cover until ready to use.
5. In a large mixing bowl, gently toss cooked lentils, cooked quinoa, and kale until combined.
6. In a small mixing bowl, blend tahini, lemon juice, and vinegar until dressing is smooth.
7. Drizzle dressing over kale salad and gently toss until fully coated. Garnish with grape tomatoes and enjoy.
Healthy Hint
Kale is low in calories, high in fiber, antioxidant rich and loaded with vitamins A and K as well as iron. Quinoa is also loaded in fiber and is a complete source of protein (lots of it). Lentils are great for lowering cholesterol and stabilizing blood sugar. They’re also rich in folate and magnesium which are big contributors to heart health.
Ginger-Carrot Soup with Crème Fraîche
The silky-sweet carrots in this soup are a perfect match for the subtle aromatic hints of curry. Top off this warm soup with the cool decadence of cashew crème fraîche for a delightfully fresh finish. This recipe is from Matthew Kenney, the world’s leading plant-based chef; his integrated, plant-based, lifestyle company provides innovative products and services in 10 cities worldwide.
Yield:
Prep time:
Cook time:
Serving size:
8 cups
10 minutes
45-60 minutes
2 cups soup
Each serving has:
235 calories
8g total fat
1g saturated fat
0g trans fat
0mg cholesterol
442mg sodium
38g total carbohydrates
10g dietary fiber
18g sugars
6g protein
139mg calcium
3mg iron
2 pounds carrots, peeled and cut into large pieces
1⁄4 tsp. freshly ground black pepper
2 shallots, thinly sliced
2 tsp. minced ginger
1⁄4 tsp. ground cumin
1⁄4 tsp. ground fennel
1⁄4 tsp. caraway seeds
1 tsp. coriander seeds
8 cups low-sodium vegetable broth
2 bay leaves
1 cup cashews, soaked in water overnight and drained
1⁄4 cup water
Juice of 2 small lemons
1 tsp. nutritional yeast
Zest of 1 small lemon
1. Preheat oven to 375°F. Place carrots on a large parchment paper–lined baking sheet. Rub pepper onto carrots, and place pan in oven to roast for 45 minutes.
2. When 15 minutes of roasting time remains, in a large pot over medium-high heat, sauté shallots, ginger, cumin, fennel, caraway seeds, and coriander seeds in a small amount of vegetable broth. Try to neither flood the pan with liquid, nor let it dry completely.
3. Remove carrots from oven and add carrots, remaining vegetable broth, and bay leaves, to the pot. Bring to a boil and then reduce heat to low and gently simmer for 15 minutes.
4. While soup simmers, blend cashews, water, 2 tablespoons lemon juice, and nutritional yeast in a high-powered blender or food processor for 1 minute or until crème frâiche is smooth and creamy.
5. Remove bay leaves from soup, and season soup with remaining lemon juice (to taste) and lemon zest. Blend until smooth with an immersion blender. Serve immediately, garnishing each bowl with 2 tablespoons of cashew crème fraîche.
Mixed Greens
If you don’t have an immersion blender, carefully pour soup into a regular blender to purée. Note that this may require blending separately in more than one batch. Return soup to the pot after it’s blended.
Spinach Split Pea Soup
This split pea soup can be enjoyed chunky or puréed. Its rich fragrance is bolstered by celeriac’s luscious, creamy celery flavor and just a hint of sweetness from the carrots and onion. This recipe comes from Julie Morris, Los Angeles–based natural foods chef and New York Times best-selling cookbook author of Superfood Kitchen.
Yield:
Prep time:
Cook time:
Serving size:
8 cups
10 minutes
45-60 minutes
2 cups soup
Each serving has:
251 calories
4g total fat
1g saturated fat
0g trans fat
0mg cholesterol
466mg sodium
42g total carbohydrates
16g dietary fiber
4g sugars
13g protein
61mg calcium
3mg iron
3 TB. yellow miso paste
8 cups water
1 TB. olive oil (optional)
1 yellow onion, diced
2 carrots, diced
5 cloves garlic, minced
1⁄2 pound celeriac (celery root), peeled and diced
11⁄2 cups dried split peas
1 bay leaf
3 cups baby spinach, tightly packed
1⁄2 tsp. sea salt or to taste
1⁄2 tsp. freshly ground black pepper or to taste
1. In a small bowl, mix miso paste with 1 cup water until dissolved, and set aside.
2. In a large heavy bottomed pot over medium heat, warm olive oil (if using) or 2 tablespoons water. Add onions and carrots, and cook about 10 minutes or until soft. Add garlic and sauté for an additional minute. Mix in celeriac, split peas, bay leaf, miso mixture, and remaining 7 cups water. Stir to combine and bring soup to a boil over high heat. Cover, and reduce heat to low. Cook for 60 minutes or until peas are very soft and partially dissolved, adding additional water during cooking if needed.
3. Remove bay leaf, and add spinach, salt, and pepper. Cook for one minute or until spinach turns bright green. Remove from heat. If desired, use an immersion blender to partially or fully purée soup.
4. Serve warm. Covered and refrigerated, Spinach Split Pea Soup will last for up to 5 days.
Mixed Greens
Although celeriac (celery root) may not be the most alluring looking root in the vegetable aisle, it certainly compensates with its extraordinary texture and flavor. You may be pleasantly surprised at celeriac’s ability to make soups, stews, and purees silky smooth. You can also enjoy them as tasty chips or “fries.” Alternatively, celeriac is delicious served raw and tossed into salads.
A lightly spiced, herb-based dressing, boosted with the nutritional benefits of nuts, tempers the distinct flavor of cilantro in this salad for the perfect balance of tang and tastiness.
Yield:
Prep time:
Serving size:
8 cups
30 to 45 minutes
11⁄3 cups
Each serving has:
140 calories
5g total fat
1g saturated fat
0g trans fat
0mg cholesterol
210mg sodium
19g total carbohydrates
5g dietary fiber
5g sugars
7g protein
99mg calcium
2mg iron
1 large head broccoli, cut into bite-size pieces
1 medium bunch watercress, coarsely chopped
8 medium leaves romaine lettuce, coarsely shredded
2 or 3 medium carrots, coarsely shredded
2 cups frozen peas, thawed
11⁄2 cups shredded red cabbage
4 to 6 medium radishes, sliced
1 small whole green onion
2 cups coarsely chopped fresh cilantro, lightly packed
1 cup water
1⁄2 cup cashews or macadamia nuts
1⁄4 cup white wine vinegar
3 TB. fresh lemon juice
2 medium cloves garlic, minced
2 tsp. red miso
3⁄4 tsp. ground cumin
1⁄2 tsp. ground coriander
1⁄2 tsp. lemon pepper
1⁄2 tsp. guar gum or xanthan gum
Pinch cayenne
1. Fill a 3-quart saucepan 2⁄3 full with water, and bring to a boil over high heat. In small batches, blanch broccoli for 1 minute. Using a slotted spoon, remove broccoli to a dish or bowl to cool. Repeat with remaining broccoli pieces, and set aside.
2. In a large salad bowl, toss watercress and lettuce. Pile cooled broccoli into the center, heaping it high.
3. Surround broccoli with a circle of shredded carrots, followed by a circle of peas, filling the entire surface and covering greens.
4. Arrange red cabbage in 4 piles over peas, and place sliced radishes in spaces between cabbage. Artfully place green onion near center of salad.
5. In a blender, combine cilantro, 1 cup water, cashews, white wine vinegar, lemon juice, garlic, red miso, cumin, coriander, lemon pepper, guar gum, and cayenne. Blend on high speed for 60 seconds or until fully puréed and dressing is smooth and creamy.
6. Pour dressing into a narrow-neck bottle for easy serving. Shake well before serving with salad. (Refrigerated, dressing will keep for 1 week.)
Mixed Greens
Salads ought to be colorful and so visually appealing they’re irresistible, luring diners to the table. The salad’s health benefits are a bonus.
Daikon, Mango, and Avocado Summer Rolls with Ume-Lime Sauce
A refreshing take on traditional spring rolls with superior sweetness accompanied by a fragrant, complex sauce make a perfect appetizer that will get your guests talking. This recipe comes from Miyoko Schinner, vegan entrepreneur, cookbook author, and speaker.
Yield:
Prep time:
Serving size:
8 rolls
30 minutes
2 rolls
Each serving has:
268 calories
6g total fat
1g saturated fat
0g trans fat
0mg cholesterol
429mg sodium
51g total carbohydrates
5g dietary fiber
31g sugars
4g protein
36mg calcium
1mg iron
8 rice paper rounds
Bowl of hot water (for dipping)
6 oz. daikon, peeled and julienned
1 large mango, peeled and julienned
1⁄2 English cucumber, peeled and julienned
1 large avocado, peeled and cut into thin strips
1 TB. umeboshi paste
1⁄3 cup date or maple syrup
1⁄3 cup fresh lime juice
1. Dip one rice paper round in hot water for 5 to 10 seconds to soften. Place rice paper on a clean surface.
2. Working quickly, place a small and equal amount each of daikon, mango, cucumber, and avocado on rice paper at the end closest to you.
3. Fold in sides of rice paper and then roll as tightly as possible. Cut each roll in half.
4. Dilute umeboshi paste with syrup and whisk in lime juice. Serve as a dipping sauce with rolls.