Low Fat

(Source: http://www.theppk.com/category/recipe/low-fat/)

Index

1. Roasty Soba Bowl with Miso Tahini
2. Cherry Chocolate Chunk Mini Loaves
3. Seitan Porcine Beef Stew
4. Raspberry Truffle Brownies
5. Hottie Black Eyed Peas with Ginger Mashed Sweet Potatoes & Apples
6. Wild Rice Salad with Oranges & Roasted Beets
7. Marbled Banana Bread
8. Chocolate Pumpkin Loaf
9. Apple Pie Pancakes
10. Chilled Golden Beet & Ginger Soup
11. Portland Porch Lettuce Wraps
12. Mushroom Barley Soup with Fresh Herbs
13. Smoky Maple Sausages
14. Ancho Lentil Tacos
15. Pesto Soup with Gnocchi, Beans & Greens
16. Black Beans & Quinoa with Chipotle Raspberry Sauce
17. Roasted Yellow Beet Salad with Warm Maple Mustard Dressing
18. Swiss Chard Frittata
19. Olive Lentil Burgers
20. Chickpea Rice Soup with Cabbage
21. Miso Soba Stir Fry with Greens and Beans
22. Trattoria Pasta Salad
23. Orange Ginger Baked Tofu
24. Gingerbread Flax Muffins
25. Spinach Linguine with Edamame Pesto

1. Roasty Soba Bowl with Miso Tahini

Recipe:

• 8 oz buckwheat soba noodles
• 2 cups cooked brown or green lentils
• 1 medium head cauliflower, cut into large florets
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• Severeal dashes Fresh black pepper

For the dressing:

• 1/4 cup mellow white miso
• 1/4 cup tahini
• 1 cloves garlic
• 1/2 cup to 3/4 cup water

Optional: fresh herbs for garnish (dill, cilantro and parsley are all good choices.)

Serves 4

Time: 30 mins (or 45 minutes if you don’t have lentils prepared)

Method:

1. Cook the lentils if you don’t already have prepared ones (1 cup dry is about 2 cups cooked.) While the water for the soba is boiling, preheat the oven to 425 F and chop the cauliflower into large florets. It’s easy to do this by chopping it in half lengthwise, pulling of the leafy base and then pulling off the florets with your hands.
2. When the water boils, prepare soba according to package directions. Once cooked, drain and set aside, rinsing with cold water to prevent sticking.
3. Line a large rimmed baking sheet with parchment paper anvd spray with non stick cooking spray. Toss the cauliflower on the with the olive oil, salt and pepper. Roast for about 20 minutes, flipping once, until aromatic nicely toasted.
4. In the meantime, place all dressing ingredients in a small blender. A Magic Bullet works great here. Start with 1/2 cup water, and then add another 1/4 to thin, if you like.
5. Assemble the bowl:
6. Divide soba noodles into big bowls. Top with lentils, cauliflower and plenty of sauce. Garnish with herbs and serve!

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2. Cherry Chocolate Chunk Mini Loaves

Recipe

• 1/2 cup applesauce
• 1/4 cup natural almond butter
• 1/3 cup unsweetened cocoa powder
• 1/3 cup almond milk (or your preferred vegan milk), at room temp
• 1/3 cup + 2 tablespoons boiling water, divided
• 3/4 cup dry sweetener (any type of sugar or evaporated cane juice)
• 1 teaspoon pure vanilla extract
• 1 teaspoon chocolate extract (optional – you can use another t vanilla)
• 1/8 teaspoon almond extract
• 1 1/2 cups all purpose flour (or whole wheat pastry flour)
• 3/4 teaspoon baking soda
• 3/4 teaspoon salt
• 4 oz chocolate bar, chopped into 1/2 inch or so chunks
• 1 cup chopped sweet cherries (thawed if using frozen)

Makes 8 loaves

Method:

1. Preheat oven to 350 F and lightly spray a mini loaf pan with cooking spray. Also, boil some water in a tea kettle (no need to measure yet.)
2. Put applesauce, almond butter, milk and cocoa powder in a mixing bowl. Measure out 1/3 cup boiling water and pour into the bowl with the chocolate mixture, mixing quickly with a fork to make a thick chocolate sauce. Add sugar and extracts and mix well.
3. Sift about half of the flour, along with the baking soda and salt, into the chocolate mixture, and gently stir just to incorporate, then measure out 1 tablespoon of boiling water and stir again. Now add the rest of the flour mixture and another tablespoon of boiling water and stir just until smooth. Take care not to overmix. Fold in the chocolate chunks and the cherries.
4. Spoon the batter into the prepared loaf pans, about 3/4 of the way.
5. Bake for 26 to 28 minutes. The tops should be puffy and firm. Stick a steak knife into the center of the loaf to check for doneness. A little bit of wetness is okay since it could be from a chocolate chunk or a cherry, but the knife should come out mostly dry.
6. Let cool for 10 minutes, then invert pan and place loaves on a cooling rack to cool some of the way. It’s yummy when still a bit warm, with the chocolate chunks oozy and melty. Wrap extra loaves in plastic wrap to keep from drying out. If not using within a day, refrigerate wrapped loaves.

Notes:

If you want to use an 8×4 loaf pan then bake for about 50 minutes, up to an hour. If you want to use muffins, then 12 muffins should take about 20 minutes.

If you’re subbing for a nut allergy, try 2 tablespoons oil and one more tablespoon applesauce in place of the nut butter, or try sun or soynut butter.

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3. Seitan Porcine Beef Stew

Recipe:

• 1 tablespoon olive oil
• 1 large onion, quartered and thickly sliced
• 4 cloves garlic, minced
• 3 medium carrot, peeled, sliced on a bias, 1/2 inch thick
• 1 cup red wine
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• 1 teaspoon sweet paprika
• 1/2 teaspoon ground fennel or crushed fennel seeds
• Fresh black pepper
• 1 teaspoon salt
• 1 oz dried porcini mushrooms
• 3 cups vegetable broth
• 1 1/2 pounds potatoes (any type), lazily peeled, cut in 1 1/2 inch chunks
• 1/4 cup all purpose flour
• 1/2 cup water
• 2 tablespoons tomato paste
• 3 vegan sausages, sliced into chunky half mooons
• Chopped fresh parsley for garnish (optional)

Serves 6 to 8

Time: 45 minutes

Method:

1. Preheat a 4 quart pot over medium high heat.
2. Saute onions and a pinch of salt in oil until until translucent, 4 to 7 minutes. Add garlic, for about a minute, until fragrant.
3. Add carrots, wine, rosemary (crushed in your fingers), thyme (crushed in your fingers), paprika, fennel, fresh black pepper and salt and bring to a boil. The liquid should reduce in about 3 minutes.
4. Add porcinis and vegetable broth, cover and bring to a full boil for 5 minutes or so, to quickly cook the procinis. Now add the potatoes, lower heat and bring to a simmer (not a full boil). Let the potatoes cook just until fork tender, about 15 minutes.
5. In a measuring cup, mix the flour into the water with a fork until no lumps are left. Slowly add the broth/flour to the pot, mixing well. Mix in the tomato paste. Let thicken for 5 minutes or so. Add the sausages and continue to cook. In about 5 more minutes it should be perfectly thick but still smooth. Taste for salt and seasonings, and serve! Sprinkle individual servings with fresh parsley if you want to be 70s food chic.

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4. Raspberry Truffle Brownies

Recipe:

• 4 oz unsweetened chocolate, chopped
• 1/2 cup raspberry fruit spread
• 1/2 cup sugar or other dry sweetener (see note)
• 1/2 cup unsweetened applesauce
• 2 teaspoons pure vanilla extract
• 1/2 teaspoon almond extract
• 1 1/2 cups whole wheat pastry flour
• 1/4 cup unsweetened cocoa powder
• 1/4 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 cup frozen raspberries

Makes 12 brownies

Method:

1. Preheat oven to 350 F. Line an 8 inch pan with parchment paper and lightly mist with non-stick cooking spray.
2. Melt the chocolate in either a double boiler or the microwave. Set aside.
3. In a large mixing bowl, vigorously mix together the jam, sweetener, and apple sauce. Stir in the extracts and the melted chocolate.
4. Sift in the flour, cocoa powder, baking powder, baking soda and salt. Mix very well until a stiff dough forms. Fold in the raspberries. Spread the mixture into the prepared pan. It will be very thick, you’ll probably need to use your hands to evenly spread the batter.
5. Bake for 16 to 18 minutes, they should still be soft and gooey. If a tester toothpick comes out clean, they’re overbaked. Remove from oven and let cool completely. These taste especially good and fudgy after being refrigerated for a few hours.

Notes:

This is one of those rare occasions where frozen fruit actually works better than fresh, so don’t worry about raspberries being out of season.

Use a naturally sweetened fruit spread if you can find one.

For the dry sweetener, use Sucanat, but any sugar will do.

To get brownies as fudgy as possible, be careful not to overbake. These really benefit from chilling in the fridge for a few hours.

To slice brownies, use a blunt knife (a butter knife or a plastic knife) and dip in water after each slice.

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5. Hottie Black Eyed Peas with Ginger Mashed Sweet Potatoes & Apples

Recipe:

• 1 teaspoon olive oil
• 1 small onion, diced small
• 2 cloves garlic, minced
• 1 bunch kale or collards, rough stems removed, shredded (about 1/2 pound)
• 1/4 cup water
• 1/4 teaspoon salt
• 2 15 oz cans black eyed peas, rinsed and drained
• 1 cup tomato sauce
• 1/2 cup veg broth
• 1 tablespoon hot sauce
• 1/4 teaspoon liquid smoke (optional, a smidge of smoked paprika would be great too)
• Cooking spray

Serves 4 to 6

Time: 45 minutes

Method:

1. Preheat a 4 quart pot over low heat. Spray with cooking spray, then add apples, sweet potatoes, water and salt. Cover pot and sweat the apples and sweet potatoes for about 20 minutes, stirring often. What this means, is just to cook them slowly and let them steam. You want to coax the mixture out of them, but if you make the flame too high they’ll burn and cook unevenly.
2. After 20 minutes, you can turn the heat up just a bit. Add a little more water if needed. Cover and cook 20 more minutes, paying close attention so that they don’t burn, and stirring often. When they’re very tender, they’re done. Mash with a potato masher. Add the agave, cinnamon and ginger, and mash some more. Taste for salt and seasoning. Serve warm.

Notes:

Peas and greens are a wonderful combination for taste and nutrition. With one serving you will eat as much fiber as the average American gets in a whole day! Plus a day’s worth of vitamin A and a quarter of the iron. Combine with one serving of the Ginger Mashed Sweet Potatoes and Apples you’ll have 16 grams of protein and nearly one fifth of your calcium for the day. All with only 2 grams of fat and under 400 calories.

Depending on how sweet your apples are, you may need even less agave than listed in the sweet potatoes, or perhaps even no agave at all! Taste before adding.

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6. Wild Rice Salad with Orange & Roasted Beans

Recipe

• 2 cups cooked wild rice, cooled
• 1/4 cup currants
• 2 cups red leaf lettuce, torn into bite sized pieces
• 1 navel orange
• 2 tablespoons sesame seeds
• 1 lb roasted tin foil beets, cooled

Serves 4

Time: 10 minutes once all ingredients are prepared, but more like 3 hours if not

Active time: 15 minutes

Method

1. First prepare the orange segments. Slice a thin layer off the top and bottom of the orange, then place the orange right side up on the cutting board and simply slice the peel downward, using a chef’s knife and following the natural curve of the orange. A little of the white part (called the “pith”) is okay, just try to get as much orange as you can. Then slice the orange width wise and cut each piece into 3/4 inch segments.
2. Then toast the sesame seeds. Preheat a small, heavy bottomed pan over low/medium heat. Add the sesame seeds and stir often for about 2 minutes. They should be toasting up by then (if not, then raise the heat). Use a spatula to toss continuously for another minute or so, until they are varying shades of toasty brown. Remove from pan ASAP to prevent burning.
3. Pour the dressing into a large mixing bowl. Add wild rice, currants and lettuce. Using tongs, toss to coat. Add oranges and sesame seeds, and toss again. Lastly, fold in the beets. Serve.

• 3/4 cup fresh orange juice (from 2 to 3 naval oranges)
• 2 tablespoons red wine vinegar
• 1 tablespoon toasted sesame oil
• 1/8 teaspoon salt
• 1 teaspoon hot chili sauce, like Sriracha
• 1 teaspoon microplaned or finely minced ginger

Vigorously mix together all ingredients. Just mix them right into a measuring cup so as not to make too many dishes. If you’re using it for a grain salad, you can also mix it directly into the large mixing bowl that you will use to prepare your salad. Keep refrigerated in a tightly sealed container until ready to use.

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7. Marbled Banana Bread

Recipe:

• 1 cup mashed very ripe banana
• 3/4 cups sugar
• 1 teaspoon pure vanilla extract
• 2 tablespoons canola oil
• 1/3 cup almond milk (or your preferred non-dairy milk)
• 1 1/2 cups all purpose flour
• 3/4 teaspoon baking soda
• 3/4 teaspoon salt
• 3 tablespoons unsweetened cocoa powder
• 6 tablespoons boiling water, divided

Makes 12 slices

Method:

1. Prepare boiling water, no need to measure yet. Also, preheat oven to 350 F.
2. Mash the banana in a large mixing bowl until relatively smooth. It should take 3 average sized ones, but spoon the mashed ‘nanas into a measuring cup to make sure, then return to the mixing bowl. Beat in the sugar, canola oil, milk and vanilla.
3. Now add the flour, baking soda and salt and gently mix just to incorporate. It’s okay if there is some flour still visible, just be careful not to overmix at this point.
4. Scoop one cup of the batter up and transfer it to a separate mixing bowl. Now, in a small tea cup mix the cocoa powder with 3 tablespoons boiling water and stir vigorously with a fork until the chocolate is dissolved. Add this chocolate mixture to the one cup of banana and mix until the chocolate is thoroughly smooth and incorporated.
5. Now back to the original plain banana batter; add 3 tablespoons of boiling water and mix the batter just until relatively smooth.
6. Here comes the fun part, it’s time to marble! Lightly grease an 8×4 loaf pan. Scoop alternate 1/2 cupfuls of chocolate/banana batter into the loaf pan. Nothing has to be precise here, in fact, the more random, the better. Once all of the batter is in, take a butter knife and swirl it through the batter in circular directions for about 10 seconds.
7. Bake for 55 minutes. Use a butter knife to test for doneness. Let cool and enjoy!

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8. Chocolate Pumpkin Loaf

Recipe:

• 1/4 cup applesauce
• 2 tablespoons coconut oil (or canola oil)
• 1/3 cup unsweetened cocoa powder
• 1/3 cup + 2 tablespoons boiling water, divided (see note)
• 1 cup pumpkin puree
• 1 cup sugar
• 1 teaspoon pure vanilla extract
• 1 1/2 cups all purpose flour
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground cloves
• 3/4 teaspoon baking soda
• 3/4 teaspoon salt
• 1/2 cup chocolate chips

Method:

1. Preheat oven to 350 F and lightly grease an 8 inch loaf pan. Also, boil some water in a tea kettle (no need to measure yet.)
2. Put applesauce, coconut oil and cocoa powder in a mixing bowl. In a separate bowl, sift together flour, spices, baking soda and salt.
3. Measure out 1/3 cup boiling water and pour into the bowl with the chocolate mixture, mixing quickly to make a smooth chocolate sauce. Add pumpkin, sugar and vanilla and mix well.
4. Dump about half of the flour mixture into the chocolate mixture and gently stir just to incorporate, then measure out 1 tablespoon of boiling water and stir again. Now add the rest of the flour mixture and another tablespoon of boiling water and stir just until smooth. Take care not to overmix. Fold in the chocolate chips.
5. Spoon the batter into the prepared loaf pan. It will be good and thick. You can smooth the top out with a spatula.
6. Bake for 55 minutes to an hour. Stick a steak knife into the center of the loaf to check for doneness. A little bit of wetness is okay since it could be from a chocolate chip, but the knife should come out mostly dry.
7. Let cool for 10 minutes, then invert pan and place loaf on a cooling rack to cool most of the way. It’s yummy a little bit warm, or thoroughly cooled. Slice and serve!

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9. Apple Pie Pancakes

Recipe:

For Apple Topping:

• 4 apples, peeled, diced into 1/2 inch pieces (about 1 1/4 pounds)
• 1/2 teaspoon ground cinnamon
• 1 cup apple juice
• 1 tablespoon organic cornstarch or arrowroot
• 1 1/2 tablespoons pure maple syrup

For Pancakes:

• 1 cup plain almond milk (or preferred non-dairy milk)
• 2 teaspoons apple cider vinegar
• 2 tablespoons ground flax seeds (sold as flax meal)
• 1 1/4 cups whole wheat pastry flour (or all-purpose flour, but not regular whole wheat flour)
• 2 tsp baking powder
• 1 teaspoon ground cinnamon
• 3/4 teaspoon ground ginger
• 1/4 teaspoon ground nutmeg
• pinch ground allspice
• pinch ground cloves
• 1/2 tsp salt
• 2 tablespoons apple sauce
• 2/3 cup apple juice
• 1 tsp vanilla extract
• 1 tablespoon pure maple syrup

Serves 4 (makes 12 four-inch pancakes)

Time: 30 minutes

Method:

Prepare the topping:

1. Toss all topping ingredients in a medium (4 quart) pot, sprinkle on the cinnamon. Mix it up so that the corn starch dissolves. Use an angled wooden spoon to do the mixing since it reaches the bottom corners of the pot.
2. Cover pot and bring to a boil, keeping a close eye. Once boiling, lower heat to a simmer and cook for 20 more minutes, stirring occasionally. Once apples are nice and tender, smash a few of them to thicken sauce. Remove from heat and keep covered until ready to serve.

Prepare the pancakes:

1. Pour almond milk into a measuring cup. Mix in apple cider vinegar and ground flax seeds with a fork. Set aside; mixture will thicken.
2. Meanwhile, in a large mixing bowl, sift together flours, baking powder, spices and salt. Create a well in the center and add the milk mixture and the apple sauce, apple juice, vanilla and maple syrup. Use a fork to mix until relatively smooth, a few lumps are okay. Let the batter rest, and preheat a large, non-stick or cast iron pan over medium heat.
3. When pan is hot, spray with a thin layer of cooking spray and use an ice cream scooper or scant 1/4 cup measure to pour batter and form pancakes. If you can fit three at a time that’d be great. The pancake should start to form little air bubbles, but not as much as pancakes with oil do, so don’t worry if they don’t bubble too much. Cook until the edges are dry and the tops of the pancakes are only slightly wet, about 2 1/2 to 3 minutes, then flip and cook for 2 minutes more. Keep warm on a plate covered with tin foil until all pancakes are ready to serve.
4. Serve hot with apple topping.

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10. Chilled Golden Beet & Ginger Soup

Recipe:

• 2 lbs yellow beets, trimmed and scrubbed
• 1 15 oz can lite coconut milk
• 3 tablespoons fresh lime juice
• 1/2 teaspoon salt
• 2 teaspoons olive oil
• 3 cloves garlic, minced
• 1 tablespoon fresh minced ginger
• 1 1/2 to 2 cups vegetable broth
• 1 teaspoon agave or pure maple syrup (optional)

For garnish:

• Thinly sliced scallions
• Sriracha

Serves 8

Method:

• Preheat oven to 350 F. Wrap the scrubbed beets individually in tin foil. Place on a baking sheet and bake for about an hour, turning once about halfway through. Beets are ready when very easily pierced with a steak knife.
• Let them cool (still in the tinfoil) for about an hour.  They’ll keep softening as they cool, and that is good! Place in the fridge to cool completely.
• Once cool, unwrap the beets, slide off the peel, and place in a blender or food processor. Add the coconut milk, lime juice and salt and puree until relatively smooth.
• Preheat a small pan over medium-low heat, and saute the ginger and garlic for no more than a minute, being careful not to burn. Add 1 1/2 cups vegetable broth to deglaze the pan, and turn off the heat.
• Transfer the garlic/ginger/veg broth mixture to the food processor, and puree until very smooth and velvetty. Taste for salt and seasonings, and add a tiny bit of agave or maple syrup if you’d like it a tad sweeter.
• Place in the fridge (while still in the blender) and chill for at least an hour. It should be cold all the way through. If it’s too thick, add up to another 1/2 cup vegetable broth and blend again.
• Serve topped with scallions and dotted with Sriracha.

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11. Porch Lettuce Wrap

Recipe

For the edamame pesto:

• 2 cloves garlic, chopped
• 1 cup packed basil leaves
• Handful (1/4 cup or so) fresh cilantro
• 14 oz package shelled edamame, thawed
• 1/2 cup vegetable broth
• 2 tablespoons fresh lemon juice
• 1 teaspoon olive oil
• 1 teaspoon salt
• Optional: 2 tablespoons nutritional yeast

For the beans:

• 1 tablespoon extra virgin olive oil
• 1/3 cup thinly sliced shallots
• 4 cloves garlic, minced
• Several dashes fresh black pepper
• 1/2 teaspoon salt
• 1/2 pound of asparagus, sliced on a bias (3/4 inch pieces or so)
• 1 large nectarine, chopped into 1/4 inch pieces (leave the skin on)
• 1 1/2 cups great northern beans, rinsed and drained (a 16 oz can)

To serve:
1 head of red bibb lettuce, or similar

Serves 4

Time: 30 minutes

Active time: 20 minutes

Method:

Prepare the pesto:
Place garlic and basil in food processor and pulse a few times to get it chopped up. Add the remaining ingredients and blend until relatively smooth, scraping down the sides with a spatula to make sure you get everything. Add a little more vegetable broth if it seems too stiff. Set aside until ready to use.

Now prepare the beans:
Preheat a large, heavy bottomed pan over medium heat (cast iron is preferred.) Saute the shallots in olive oil and a pinch of salt until translucent, about 3 minutes. Add garlic and saute about 30 seconds more. Season with black pepper and salt. Add asparagus and toss to coat. Cook for about 2 minutes, then add nectarine, and cook for about 5 more minutes. The asparagus should be a bright Kermit green, and the nectarine should release some of it’s juices.

Add beans and toss to coat. Cook until they are warmed through, about 2 more minutes. Taste for salt. Turn off heat and let sit for 5 minutes or so, so that the flavors can meld.

In the meantime, prepare red lettuce leaves. Just peel off the good big ones, rinse and dry them.

To assemble wraps:

Place a few leaves on each plate, spoon in some beans and plop on a nice big scoop of the pesto.

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12. Mushroom Barley Soup with Fresh Herbs

Recipe

• 1 tablespoon olive oil
• 1 vidalia onion, thinly sliced (a regular yellow onion is fine, too!)
• 8 oz cremini mushroom, sliced 1/4 inch thick
• 1 average sized zucchini, sliced into 1/4 inch thick half moons
• 4 cloves garlic, minced
• 1 stalk celery, thinly sliced
• 1 average sized tomato, diced
• 3/4 cups uncooked pearled (quick cooking) barley
• 6 cups vegetable broth
• Fresh black pepper
• 1/2 teaspoon salt

Herb mix:

• 3 tablespoons fresh chopped dill
• 3 tablespoons fresh chopped cilantro
• 3 tablespoons fresh chopped basil
• 2 tablespoons fresh chopped thyme

Method:

• First combine all of the ingredients for the spice mix and set aside. Also, keep a cup of water within reach, you’ll need to add splashes as you cook.
• Preheat a large skillet over medium-high heat. Sautee the onion and garlic in the oil with a pinch of salt for about 3 minutes, until lightly browned. Add spices and toss them for 30 seconds or so to toast.
• Lower heat to medium, add lentils, a few splashes of water, tomato paste and hot sauce; use a spatula to mash them a bit as they cook, until they hold together. If your spatula isn’t strong enough to accomplish this, just use a fork. Do this for about 5 minutes, adding splashes of water as necessary if it appears dry. Taste for salt and seasoning; you may want to add more spices or hot sauce. And that’s it, time to serve!

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13. Smoky Maple Sausages

Recipe:

• 1/2 cup cooked pinto beans, rinsed and drained
• 1/2 cup vegetable broth
• 1/4 cup pure maple syrup
• 1 tablespoon olive oil
• 2 tablespoons soy sauce
• 1 1/2 teaspoons liquid smoke
• 2 cloves garlic, grated (with a microplane, or very finely minced)
• 1 1/4 cups vital wheat gluten
• 2 tablespoons nutritional yeast
• 2 tablespoons chickpea flour
• 1 teaspoon dried thyme
• 1/2 teaspoon fennel seed, crushed
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground cinnamon
• 1/8 teaspoon ground cloves
• Several dashes fresh black pepper

 Makes 4 big sausages

Total time: 50 minutes

Active time: 15 minutes

Method:

1. Before mixing your ingredients, get your steaming apparatus ready, and bring water to a full boil. The rest of the recipe comes together very quickly.
2. Have ready 4 sheets of tin foil. In a large bowl, mash the pinto beans until no whole ones are left. Throw all the other ingredients together in the order listed and mix with a fork. Divide dough into 4 even parts (an easy way to do this: split the dough in half and then into quarters). Place one part of dough into tin foil and mould into about a 5 inch log. Wrap dough in tin foil, like a tootsie roll. Don’t worry too much about shaping it, it will snap into shape while it’s steaming because this recipe is awesome.
3. Place wrapped sausages in steamer and steam for 40 minutes. That’s it! You can unwrap and enjoy immediately or refrigerate until ready to use. They’re really great sliced up and lightly sauteed, or grilled.

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14. Ancho Lentil Tacos

Recipe:

• 2 teaspoons olive oil
• 1 small onion, minced
• 2 cloves garlic, minced
• 2 1/2 cups cooked lentils (from about 1 cup dried)
• 3 tablespoons tomato paste
• 2 tablespoons hot sauce (preferably Cholula)

Spice mix:

• 1/2 teaspoon dried oregano
• 2 teaspoons ground ancho chile
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon salt

Serves 4

Active time: 20 minutes

Total time: 20 minutes

Method:

1. First combine all of the ingredients for the spice mix and set aside. Also, keep a cup of water within reach, you’ll need to add splashes as you cook.
2. Preheat a large skillet over medium-high heat. Sautee the onion and garlic in the oil with a pinch of salt for about 3 minutes, until lightly browned. Add spices and toss them for 30 seconds or so to toast.
3. Lower heat to medium, add lentils, a few splashes of water, tomato paste and hot sauce; use a spatula to mash them a bit as they cook, until they hold together. If your spatula isn’t strong enough to accomplish this, just use a fork. Do this for about 5 minutes, adding splashes of water as necessary if it appears dry. Taste for salt and seasoning; you may want to add more spices or hot sauce. And that’s it, time to serve!

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15. Pesto Soup with Gnocchi, Beans & Greens

Recipe

• 2 teaspoons olive oil
• 3 cloves garlic, minced
• 1 small head cauliflower (about a pound), leaves removed, cut into florettes
• 4 cups vegetable broth, divided
• 1/2 teaspoon salt
• Big pinch dried thyme
• Lots of fresh black pepper
• 1 tablespoon arrowroot or cornstarch
• 1 cup loosely packed basil leaves, plus a little extra for garnish
• 8 oz frozen gnocchi, partially thawed (leave on the counter for 30 minutes or so)
• 1 15 oz can navy beans, rinsed and drained
• 1 small bunch swiss chard, stems discarded, leaves torn into bite-sized pieces
• Optional: I didn’t add them here, but toasted pine nuts would make a great garnish.

Serves 4

Active time: 20 minutes

Total time: 20 minutes

Method

1. Preheat a 4 quart stock pot over medium heat. Saute garlic in olive oil for about a minute, being careful not to let it burn. Add cauliflower, 3 cups of broth (alert! only 3 of the cups! you’ll be adding the last cup in a bit), salt, thyme and several dashes fresh black pepper. Cover pot and bring to a boil, stirring every now and again for about 10 minutes, or until cauliflower is tender.
2. Vigorously mix together the final cup of broth and the arrowroot until dissolved. Lower heat a bit so that the soup is at a slow boil. Mix in the broth/arrowroot and cook uncovered for another 5 minutes until slightly thickened. stirring often. Add the basil leaves, and remove from heat. Use a submersion blender to puree until smooth*. Taste for salt and seasoning.
3. Return to the stove over medium heat and add the gnocchi, cover and let cook for 3 minutes or so. Add the greens and beans and cook until greens are completely wilted and beans are heated through, about 5 more minutes. Be careful as you stir not to crush the gnocchi or beans. Serve garnished with extra basil and pine nuts, if you like.

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16. Black Beans & Quinoa with Chipotle Raspberry Sauce

Recipe:

• 1 cup quinoa (red quinoa is especially pretty)
• 2 cups water
• 2 teaspoons oil
• 4 cups small broccoli florettes, and diced stems
• 15 oz can black beans, rinsed and drained (about 1 ½ cups)
• 1 clove garlic
• 1/3 cup slivered almonds, toasted (divided)
• 2 to 3 chipotles in adobo, seeded
• 1/4 cup water
• 3/4 cup frozen raspberries, thawed
• 1 teaspoon agave (sugar or maple syrup ok too)
• 1/4 teaspoon salt

Serves 6

Active time: 20 minutes

Total time: 30 minutes

Method:

1. In a small saucepan, combine the quinoa and water with a pinch of salt. Cover and bring to a boil. Once boiling, lower heat to simmer and cook until quinoa is tender, about 20 minutes. Stir occasionally.
2. In the meantime, preheat a large pan over medium heat. Toast the almonds, tossing them frequently, until they’re honey brown in spots. Remove from pan. Reserve about 2 tablespoons of the almonds for garnish, the rest will go into the dressing.
3. Now, in the same large pan, saute the broccoli in oil and a pinch of salt. Cover and cook for about 5 minutes, tossing frequently, until tender. When it’s done, just let it sit in the pan uncovered.
4. Now prepare the sauce. Place the garlic clove in a small food processor (I use the Magic Bullet) and pulse to chop. Add the almonds (except for the reserved 2 tablespoons) and grind to a coarse powder. Add remaining ingredients and blend until smooth. If it’s too thick, thin out with a little water.
5. To assemble, toss the quinoa, black beans and broccoli together in a mixing bowl. Reserve about 1/3 of the dressing. Pour the rest of the dressing into the mixing bowl and toss everything to coat. Transfer to plates, drizzle with the extra sauce and garnish with almonds.

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17. Roasted Yellow Beet Salad with Warm Maple Mustard Dressing

Recipe

For the beets:

4 small yellow beets, peeled

Preheat oven to 425 F. Wrap beets in tin foil and roast for an hour. Remove from oven, unwrap and slice when they stop steaming.

For the Smoky Tempeh Croutons:

• 8 oz tempeh, diced (1/2 inch to 3/4 inch pieces)
• Olive oil or cooking spray

Marinade:

• 3 tablespoons soy sauce
• 1 tablespoon liquid smoke
• 1 tablespoon pure maple syrup
• 1 tablespoon apple cider vinegar
• 1 tablespoon tomato paste
• 3/4 cups vegetable broth
• 2 cloves garlic, crushed

Mix all marinade ingredients together in a bowl. Add tempeh pieces and marinade for an hour.

Preheat a large cast iron pan over medium-high heat. Remove tempeh from marinade and saute in a little olive oil or cooking spray. When they’re browned (about 7 minutes) splash in some extra marinade and toss to coat. Remove from heat.

For the Maple Mustard Dressing:

• 1/4 cup stoneground mustard
• 2 tablespoons pure maple syrup
• 1 tablespoon water

Mix everything together in a bowl. When ready to serve, microwave for 30 seconds or gently heat in a pan over low heat.

Needed to serve:

• 4 oz baby arugula, or your favorite greens
• Sliced red onion

To assemble:
Place the greens in a super large mixing bowl. Drizzle in the dressing and use tongs to coat. The greens will wilt slightly.

Transfer salads to 4 plates (or two, if you’re looking for entree-sized salads). Place slice beets snugly against the greens. Scatter on tempeh croutons and a few slices of sliced red onion.

Serves 4

Active time: 15 minutes

Total time: 1 hour 15 minutes

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18. Swiss Chard Frittata

Recipe

• 1 tablespoon olive oil
• 6 cloves garlic, thinly sliced
• 1 bunch of red chard, rough stems removed, chopped well (about 4 cups)
• 2 teaspoons dried oregano
• 1 pound firm or extra firm tofu
• 1 tablespoons tamari or soy sauce (use tamari if gluten free)
• 1 teaspoon wet mustard (dijon or yellow, whatever you got)
• 1/4 teaspoon tumeric
• several dashes fresh black pepper
• 1/4 cup nutritional yeast flakes
• salt to taste

Serve 4

Time: 45 minutes

Active time: 20 minutes

Method:

1. Preheat oven to 400 F.
2. Preheat a large heavy bottomed pan over low-medium heat. Add the oil and the garlic and cook for about 3 minutes, stirring occasionally. What you’re doing here is “blonding” the garlic, it’s ready when it’s turned a light amber color.
3. Add the chard, oregano and and turn the heat up to medium high. Saute for about 5 minutes, until chard is completely wilted/ Add splashes of water if needed to get the chard to cook down. Turn the heat off.
4. While the chard is cooking, prepare your frittata base. Give the tofu a squeeze over the sink to remove a little of the water. Use your hands to crumble and squeeze it in a large mixing bowl, until it has the consistency of ricotta cheese (about 3 minutes). Add the remaining ingredients to the tofu and mix well. When your chard is ready, incorporate it into the tofu. Be sure to get all of the garlic, but if there is any moisture in the pan try to avoid adding it to the tofu. Taste for salt.
5. Lightly grease an 8 inch pie plate and firmly press in your frittata mixture. Bake for 20 minutes, until firm lightly browned on top. Let cool for about 3 minutes, then invert onto a plate and serve.

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19. Olive Lentil Burgers

Recipe:

• Olive oil (from 1 teaspoon to 2 tablespoons, your choice)
• 1 small yellow onion, diced medium
• 1/2 pound cremini mushrooms, thinly sliced
• 3 cloves garlic, minced
• Fresh black pepper
• 1/2 teaspoon dried thyme
• 1/4 teaspoon dried tarragon
• 1/2 cup pitted kalamata olives (really, use any pitted olive you like)
• 1 15 oz can cooked lentils, rinsed and drained (1 1/4 cups)
• 1 cup breadcrumbs, divided
• 2 tablespoons soy sauce
• 2 teaspoons fresh lemon juice
• 1/4 teaspoon liquid smoke (optional)
• Cooking spray

Serves 6

Active time: 20 minutes

Total time: 45 minutes

Method:

1. Preheat oven to 350 F.
2. Preheat a large, heavy bottomed pan non-stick (preferably cast iron) over medium high heat. Saute onion for about 3 minutes with a pinch of salt. Add mushroom, garlic, black pepper, thyme and tarragon and saute for 7 to 10 minutes, until mushroom is cooked.
3. While mushroom is cooking, place olives in food processor and pulse until they are finely chopped (not pureed.) Remove from food processor and set aside. (No need to clean it out for the next step.)
4. When mushrooms have cooked, add mushroom mixture to the food processor. Add all other ingredients except for 1/2 a cup of the breadcrumbs. (Did you hear me? Reserve 1/2 cup of the breadcrumbs, this will give them better texture.) Pulse until mostly smooth, but there should still be a little texture. Transfer to a large mixing bowl. Add the remaining 1/2 cup breadcrumbs to the burger mixture, along with the chopped olives, and thoroughly combine.
5. Divide burger mix into 6 equal pieces. An easy way to do this is divide it in half, then cut each half into 3 basically equal portions. You can do that right in the bowl if it’s large enough.
6. Line a baking sheet with parchment paper and spray with cooking spray. Form mixture into patties, spray with a little more cooking spray and bake for 15 minutes. Flip burgers and bake for 12 to 15 more minutes, until nicely browned.
7. They taste great served immediately but they’re also excellent at room temperature so don’t be afraid to stuff into a sandwich and take as a lunch.

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20. Chickpea Rice Soup with Cabbage

Recipe

• Olive oil (1 teaspoon to 2 tablespoons, however much you want to use)
• 1 medium yellow onion, thinly sliced
• 2 cloves garlic, minced
• 1 teaspoon dry thyme
• 1 teaspoon salt
• Fresh black pepper
• 1/2 cup jasmine rice, rinsed
• 1/2 lb baby carrots (see comment above)
• 1 lb cabbage, shredded (about 1/4 of a big head)
• 6 cups broth
• 1 24 oz can chickpeas, drained and rinsed (about 3 cups)
• 3 tablespoons fresh chopped dill, plus extra for garnish

Serves 8 

Active time: 15 minutes

Total time: 40 minutes

Method:

1. Preheat a stock pot over medium heat. Saute onion in olive oil with a pinch of salt for about 5 minutes, until translucent. Add garlic, thyme, salt and pepper and saute a minute more.
2. Add rice, carrots and cabbage and then pour in the broth. Cover and bring to a boil. Once boiling, bring down to a simmer, add the chickpeas, and let cook for about 15 more minutes, until rice is cooked and carrot is tender.
3. Stir in the dill and season with salt and pepper to taste. This definitely tastes better the longer you let it sit, but it can be enjoyed right away, too. Top with extra fresh dill.

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21. Miso Soba Stir Fry with Greens and Beans

Recipe:

• 8 oz buckwheat soba
• 1 lb broccoli, stems thinly sliced, cut into florettes
• 1 teaspoon olive oil
• 6 cloves garlic, minced
• 1 bunch swiss chard (about 1/2 pound), rough stems removed, roughly chopped
• 1 cup thinly sliced green onions, plus extra for garnish
• 1/2 teaspoon salt
• 1 16 oz can azuki beans, rinsed and drained
• 1/3 cup miso
• 1/2 cup hot water
• 4 teaspoons toasted sesame seeds
• Sriracha hot sauce, to serve
• Cooking spray

Serves 4

Active time: 30 minutes

Total time: 30 minutes

Gluten free (if using GF noodles) 30 minutes

Method:

1. Prepare a pot of salted water for boiling soba.
2. Preheat a large pan over medium high heat. First sautee the broccoli with a bit of cooking spray and a pinch of salt for about 5 minutes. Cover the pan and flip once or twice. Broccoli should be browned in some spots. Add a splash of water at the end, cover for another minute. The pan should be steaming. Remove brocolli from pan and set aside. (By the way, that is my favorite way to prepare broccoli in general if I am serving it on the side.)
3. At this point, the water should be boiling. Use a mug to remove 1/2 a cup of water, you can use that to mix into your miso in a few steps. Then cook the noodles according to package directions, usually boiling for under 5 minutes. Drain when ready.
4. Now we’ll put everything together. Preheat the large pan again, over medium heat. Saute the garlic in oil for about a minute, until fragrant. Add chard, green onion and salt and saute for about 5 minutes, until wilted. Add beans to heat through.
5. In the meantime, in a mug or measuring cup, mix together miso and warm water until relatively smooth.
6. Add drained noodles to the pan, along with the miso and broccoli. Saute for about 2 minutes, using a pasta spoon, making sure everything is nice and coated. Taste for salt. To serve, top with sesame seeds and green onions and keep the Sriracha close at hand.

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22. Trattoria Pasta Salad

Recipe:

For the Sundried Tomato Walnut Dressing:

• 1/4 cup sundried tomatos (the dry kind, not the oil-packed kind)
• 3 tablespoons walnuts, toasted
• 1/2 teaspoon fennel seed
• 2 tablespoons chopped shallots
• 3/4 cup water
• 1/4 cup balsamic vinegar
• 1 teaspoons dijon mustard
• 3/4 teapoon salt
• A few dashes fresh black pepper
• 1/2 teaspoon dried marjoram

For the pasta salad:

• 8 oz shell shaped brown rice pasta, boiled al dente, drained and cooled
• 1 15 oz can great northern beans or navy beans, rinsed and drained
• 4 cups arugula
• 1 small red onion, thinly sliced
• 1/2 cup chopped roasted red peppers
• 1/4 cup pitted kalamata olives, chopped in half
• Salt to taste
• Fresh black pepper
• Optional: 1/2 cup toasted walnut halves

Serves 6

Time: 30 minutes

Active time: 20 minutes

Method:

Prepare the dressing:

1. First rehydrate the tomatoes. Place them in a bowl, a submerge in warm water. Let them soak for about 15 minutes, then drain.
2. Meanwhile, toast the walnuts. Preheat a small, heavy bottomed pan over medium heat. Toss in the walnuts and toast them, stirring often, for about 7 minutes. They should be varying shades of toasty brown, and smell walnut-y. Transfer immediately to the food processor.
3. Pulse the walnuts and fennel seed to finely chop. Add the remaining ingredients, except for the marjoram, and puree until relatively smooth. Add the marjoram and pulse a few times to get it integrated. Keep refrigerated in a tightly sealed container until ready to use.

Assemble:

Once the pasta is cool, toss all ingredients together in a large mixing bowl. Taste for salt and keep chilled until ready to eat.

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23. Orange Ginger Baked Tofu

Recipe:

• 14 ounces extra firm tofu, drained and pressed

Marinade:

• 2 tablespoons grated ginger
• 3 cloves garlic, minced
• 2 teaspoons finely grated orange zest
• 1/4 cup orange juice (fresh is preferred, you can use the juice of the orange that you zest)
• 1/4 cup dry white wine
• 1/4 cup pure maple syrup
• 4 teaspoons soy sauce
• 2 teaspoons veg oil

Method:

1. Preheat oven to 375 F.
2. Combine all ingredient for the marinade in a small bowl and wisk vigorously.
3. Cut the tofu into 8 slice crosswise. Pour 1/2 marinade into the baking dish and dredge tofu slices. Pour the other half of marinade over the tofu. Let sit 10 minutes.
4. Cover baking dish with aluminum foil. Bake for 20 minutes. Remove from over and flip pieces over. Cook 15 more minutes uncovered. To give the tofu more chewiness, place in the broiler for 2 minutes on each side.

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24. Gingerbread Flax Muffins

Recipe

• 1/3 cup unsweetened almond milk (or your preferred non-dairy milk)
• 1 teaspoon apple cider vinegar
• 2 tablespoons ground flax seed
• 1 1/4 whole wheat pastry flour or all purp flour
• 2 teaspoons baking powder
• 1 tablespoon ground ginger
• 1 teaspoon ground cinnamon
• 1/8 teaspoon ground cloves
• 1/4 teaspoon salt
• 1/4 cup canola oil
• 1/4 cup unsweetened applesauce
• 1/3 cup light molasses
• 1/4 cup sugar
• 1 teaspoon vanilla

Makes 6 muffins

Method:

1. Preheat oven to 350 F. Spray a muffin tin with cooking spray.
2. First measure out the milk. Mix the apple cider and ground flax seed directly into the measuring cup and stir vigorously with a fork for about a minute. That helps to bring out the oils of the flax seeds while the vinegar thickens and curdles the milk. Both of those things will help the muffin to rise.
3. In a mixing bowl, sift together the flour, baking powder, ginger, cinnamon, cloves and salt.
4. Make a well in the center and add the milk mixture. Add in the oil, applesauce, molasses, sugar and vanilla. Use a wooden spoon to mix ingredients together until everything is just moistened. Don’t overmix, it’s okay if the batter is a little lumpy, muffins like that.
5. Fill muffin tins most of the way full. Bake for about 22 minutes, until tops are puffed up and firm and a knife or toothpick inserted into the center comes out clean.
6. When cool enough to handle, transfer to a cooling rack to cool completely.

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25. Spinach Linguine with Edamame Pesto

Recipe:

For the edamame pesto:

• 2 cloves garlic, chopped
• 1 cup packed basil leaves
• Handful (1/4 cup or so) fresh cilantro
• 14 oz package shelled edamame, thawed
• 1/2 cup vegetable broth
• 2 tablespoons fresh lemon juice
• 1 teaspoon olive oil
• 1 teaspoon salt
• optional: 2 tablespoons nutritional yeast

For the pasta:

• 10 oz spinach linguine or other pasta
• 1 teaspoon olive oil
• Small red onion, in thinly sliced half moons
• 1/2 lb cremini mushrooms, sliced
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1/4 teaspoon salt
• Extra basil for garnish
• Cooking spray

Serves 4

Method:

1. Put on a pot of salted water to boil. Then prepare the pesto:
2. Place garlic and basil in food processor and pulse a few times to get it chopped up. Add the remaining ingredients and blend until relatively smooth, scraping down the sides with a spatula to make sure you get everything. Add a little more vegetable broth if it seems too stiff. Set aside until ready to use.
3. Preheat a large pan over medium heat. At this point your pasta water should be ready, so add the linguine.
4. Saute onion in oil for about 5 minutes. Use a little cooking spray as needed, or a splash of water if you prefer. Mix in mushrooms, garlic, thyme and salt. Cover pot and cook 5 more minutes, stirring occasionally.
5. The pasta should be ready now, so drain it.
6. When the mushrooms have cooked down, add pasta to the pan, along with the pesto. Use a pasta spoon to stir and coat the linguine. Get everything good and mixed and the pesto heated through, about 3 minutes. The pesto should be relatively thick, but if it’s too thick (not spreading out and coating the pasta) add a few tablespoons of water. Taste for salt.
7. Serve immediately, garnished with a little fresh chopped basil.

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