Cauliflower‐Millet Mash

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Prep Time
15
Cook Time
43
Course
Side Dishes
Dietary Choice
Dairy-free
Gluten-free
Nut-free
Vegan
Vegetarian
Ingredients
  • 4 cups or 1 medium head of cauliflower 
  • 1 cup hulled millet (washed and drained) 
  • 4 cups of water (or vegetable broth) 
  • 1 teaspoon cold pressed extra virgin olive oil or sesame oil  
  • 1 teaspoon garlic powder 
  • ½ teaspoon sea salt 
  • ½ cup parsley for garnish 
Directions
  1. Wash millet three times, or until water runs clear.  
  2. Sauté millet, garlic powder, and sea salt in a little olive oil or sesame oil on medium‐high flame, until water is fully evaporated and millet starts to toast.   
  3. Add in water or vegetable stock, and herbs, if using, and bring to the boil. Stir in chopped cauliflower 
    and then simmer for about 40 minutes, or until cauliflower and millet is cooked through.   
  4. You may serve chunky as‐is, or mash with a potato masher or a stick blender.   
  5. Stir in finely chopped parsley for a bit of color before serving.  
English

Butternut Squash Casserole

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Prep Time
20
Cook Time
50
Course
Main Dishes
Dietary Choice
Dairy-free
Gluten-free
Vegan
Vegetarian
Ingredients
  • 6 cups peeled and cubed butternut squash
  • 1 cup uncooked sweet brown rice
  • 3 cups water 
  • 2 cups corn
  • 1.5 cups (or 1 can) cooked black beans drained and rinsed
  • 1 teaspoon cumin or adobo spice blend
  • 1 lime, juiced
  • Dash of salt and pepper, to taste
  • 1-2 tomatoes, slices (omit if avoiding nightshades)
  • 2 cups white sauce (Recipe below)

 

Garnish:

  • 1 avocado (sliced)
  • chopped cilantro

 

White sauce:

  • ¾ cup nuts or seeds (cashews, almonds, or walnuts)
  • ½ cup water
  • Pinch sea salt
Directions
  1. Cook the sweet brown rice and squash together with a pinch of sea salt. 
  2. Add the rice, water and cubed squash in a sauce pan, bring to a boil, reduce heat to low and simmer until water is mostly absorbed, about 35 minutes.
  3. In a large casserole dish (at least 9x13), add the cooked squash and rice, corn and black beans.
  4. Sprinkle in spices, lime juice, salt and pepper and mix together.
  5. Pour white sauce over the top.  Add tomato slices at the top. 
  6. Bake at 400°F for 10-15 minutes.
  7. Add sliced avocado and cilantro to the top of individual portions and enjoy!
English

Brown Rice

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Prep Time
10
Cook Time
45
Course
Breakfast & Brunch
Side Dishes
Dietary Choice
Dairy-free
Nut-free
Vegan
Vegetarian
Ingredients
  • 1 cup brown rice (short, medium or long grain) OR for variety: 1 cup brown rice + 3 Tbs any whole grain, (ex. rye, millet, barley, etc.)
  • 2 cups of water
  • sea salt
Directions
  1. rinse rice, add water, soak 6-8 hours (for easier digestion) in pot
  2. bring to a boil over high flame,
  3. add a pinch of salt, stir, cover
  4. add flame tamer, turn flame to low, cook 45 min
English

Beet Detox Smoothie

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Prep Time
10
Cook Time
120
Course
Beverages
Dietary Choice
Dairy-free
Gluten-free
Nut-free
Paleo
Vegan
Vegetarian
Ingredients
  • 1 small beet
  • 1 cup sliced strawberries
  • 1/4 cup blueberries
  • 1 small banana
  • 1/2 cup water
Directions
  1. Fill pot with water; place peeled and sliced beet.
  2. Cook until soft, about 2 hours. Cool off completely.
  3. Blend in blender cooked beet, strawberries, blueberries and banana with 1/2 cup water.
  4. Blend until smooth.
English

Banana Cinnamon Spiced Muffins

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Prep Time
15
Cook Time
25
Course
Breakfast & Brunch
Dietary Choice
Dairy-free
Nut-free
Vegan
Vegetarian
Ingredients
  • 3 ripe bananas (mashed)
  • ½ cup non-dairy milk 
  • 1 teaspoon vanilla extract
  • 10 dates, pits removed
  • 2 cups whole-grain flour (e.g. oat, millet, etc.)
  • 1 teaspoon baking soda
  • ½ teaspoon cinnamon 
  • ¼ teaspoon cloves
  • ¼ teaspoon sea salt
Directions
  1. Preheat your oven to 350 degrees F. 
  2. In a large bowl, whisk together flour, baking soda, salt, cinnamon and nutmeg. Food process or blend in a blender your dates, non-dairy milk, and vanilla.  
  3. In a medium bowl, mash up your 3 super ripe bananas, then pour in your date-milk-vanilla mixture.  Whisk until smooth.  
  4. Fold the wet mixture with the dry and stir until fully mixed. 
  5. Line cupcake/muffin pan with unbleached liner.  
  6. Using a tablespoon, measure out two heaping scoops of batter per cup/liner. 
  7. Bake for 22-26 minutes or until golden brown and cooked in the middle.
English

Baked Falafel with Tzatziki Sauce

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Prep Time
20
Cook Time
23
Course
Main Dishes
Dietary Choice
Dairy-free
Nut-free
Vegan
Vegetarian
Ingredients

Falafel:

  • 1.5 cups or 1 15-oz can chickpeas, drained and rinsed 
  • ½ cup white onion, finely diced 
  • 1 cup fresh parsley (lightly packed) 
  • 1 cup fresh cilantro (lightly packed)
  • 1 teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon coriander
  • 2 teaspoon cumin
  • 2 teaspoon baking powder
  • 2 tablespoon ground flaxseed
  • 1 tablespoon oil (optional, for coating your pan) 

Tzatziki Sauce:

  • 1 package of silken tofu
  • 2 tablespoons lemon juice
  • 1 tablespoon dill weed
  • 1 tablespoon tamari
  • Dash of black pepper
  • Dash of paprika
  • 1 teaspoon maple syrup
  • 1 tablespoon nutritional yeast
  • 2 tablespoons fresh parsley1/3 cup pickles, finely diced
Directions
  1. Preheat oven to 400 degrees F.
  2. Add chickpeas, onions, parsley and cilantro to your food processor. Process until well combined (but still chunky). 
  3. Add salt, pepper, garlic powder, coriander, cumin, baking powder and flaxseed. Process until well mixed and fine. (mixture will ball up in the processor). 
  4. Oil a large baking sheet with oil (olive, sesame, or coconut). Or use parchment paper if avoiding oil.
  5. Roll about 2 tablespoons of falafel mixture into balls and then flatten into discs and place on baking sheet evenly spaced.
English

Arame Sauté

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Prep Time
15
Cook Time
12
Course
Side Dishes
Dietary Choice
Dairy-free
Nut-free
Vegan
Vegetarian
Ingredients
  • 1⁄4 cup arame (seaweed)
  • 1 cup leek, sliced thin
  • 2 cups zucchini, sliced in thin quarter moons
  • 1 Tbs shoyu
  • 1⁄4 cup tahini
  • sesame oil
Directions
  1. place arame in bowl of water to soak 10 min
  2. strain arame, set aside
  3. in a sauté pan over high heat warm a small amount of oil
  4. once oil is hot sauté leeks for 2 min, reduce heat to medium high
  5. add zucchini, sauté 5 min
  6. add arame sauté 5 min
  7. in a separate bowl combine shoyu and tahini, add to sauté, mix thoroughly
English

Arame & Corn

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Prep Time
15
Cook Time
25
Course
Side Dishes
Dietary Choice
Dairy-free
Nut-free
Vegan
Vegetarian
Ingredients
  • 1⁄4 cup arame (seaweed)
  • 1 cup onion
  • 1 cup corn
  • 1 Tbs shoyu/tamari
  • 2 scallions, sliced thin (optional)
Directions
  1. soak arame in a bowl of water until tender, 5 - 10 min
  2. strain arame, set aside
  3. in a saucepan layer onion, then corn, then arame on top
  4. add 1⁄2 cup water to the side of the pan, gently, not to disrupt the layering
  5. bring to a boil over high flame, reduce low, cover, simmer 20 min
  6. add shoyu/tamari, stir, cook a couple more minutes, done
  7. remove from heat, add scallions, toss
English
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