Category: entree

Burrito Bowls or Jars

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Make simple sides and build a buffet for making lunch/dinner bowls or lay out a prep area for making meals to grab-n-go.  Layer your choices and enjoy or seal up and refrigerate to grab on your way out.

The dishes just need to work together. For this post I’m serving up burrito bowls  with rice, quinoa or cauliflower rice topped with the fajita beans, fruit salsa, guacamole, cilantro corn salsa, carrot-cashew queso sauce, tomato salsa, romaine and peppers.  Give it a try and let me know how it goes or if you have any questions.

For cauliflower rice: Add 3 cups cauliflower florets to a food processor along with 1 T sesame seeds or cashews, 1/4 tsp salt & pepper, and 1/2 tsp turmeric. Pulse on and off until the cauliflower is “riced” or about the size of rice.

For the Fajita Beans : Combine 1 chopped onion and bell pepper in a skillet and saute to soften. Add a can of pinto, kidney or black beans that you’ve strained and rinsed. Add 2 T of water and 1 T each of chili powder and cumin, stir well to coat everything with spices and turn to low heat to gently simmer and combine flavors.

For the fruit salsa: finely chop or use a food processor to pulse & chop 1 cup pineapple, 1/2 mango, 1 tomato, juice of one lime and 1 jalapeno, seeds removed. Pulse one and off quickly to chop, you want there to be texture, not all mush. (mush tastes good too, though)

For the Corn salsa: use 2 cups of thawed frozen corn or cut corn off the cob. Combine the corn in a bowl with 1/2 cup of chopped fresh cilantro, 1/4 cup diced red onion, diced jalapeno to taste and 1 lime juiced. Stir to evenly mix and enjoy!

For the carrot-cashew queso: Chop 1.5 cups carrots, 1 onion and 3 cloves garlic, and add to 1/2 cup water in a saucepan, cover and cook until carrots are tender, about 15 minutes. Pour the contents of pan into a blender and add 1 cup cashews, 1 cup dairy free milk, 3 T nutritional yeast, 1 tsp each of cumin, smoked paprika and chili powder. Blend for a minute or two until it’s smooth, thick and creamy. Taste and season with salt and pepper and maybe some cayenne if you want it spicy!

Chop your favorite raw toppings and add to the line up. some suggestions are shredded cabbage, fresh cilantro, red onion, bell peppers, radish, cucumbers, crispy lettuce, chopped tomatoes, olives, sliced or mashed avocado, and lime wedges. A few toppings or many work, but having them prepped and ready to go makes for ease in putting meals together.  I hope you’ll try and let me know. 

Rustic Potato & Bean Soup

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I love soups year-round, but this rustic potato and bean soup is so satisfying in the winter when you just want to hunker down with a warm bowl of soup. This soup is the perfect one-pot meal and doesn’t take a lot of prep time.

 

 

Soup made ahead and portioned make great grab-n-go lunches or dinners on busy evenings. I like to store soup in quart canning jars, they stay fresher longer. Soups can also be frozen, so if you have leftovers, stock your freezer and you’ll have meals ready to go.

Print Recipe

Potato and White Bean Soup

Prep Time15 minutes
Cook Time1 hour
Course: Soup
Cuisine: American
Keyword: potato, spinach, white beans
Servings: 6

Ingredients

  • 1 cup white or yellow onion
  • 11/2 pounds yellow potatoes
  • 3 garlic cloves minced
  • 2 cans white beans navy, canellini or great northern
  • 6 cups vegetable broth
  • 1 tsp rosemary
  • 1 tsp thyme
  • 2 Tbsp nutritional yeast
  • 4 cups baby spinach

Instructions

  • Chop onion and add to soup pot with a splash of broth and sauté for 5 minutes, stirring to prevent sticking.
  • When the onion is tender add the garlic, potatoes, herbs and broth. Bring to a simmer for about 15-20 minutes until potatoes are tender, then add nutritional yeast and beans. Cook for 10 minutes.
  • Ladle two cups of the potatoes and beans into a blender and enough of the broth to cover the potatoes and blend for 30 seconds. Return to the soup pot and add the spinach, stir until spinach is wilted. Serve.
  • *If Jerusalem artichokes are available, add some along with the potatoes. So yummy!

 

 

Sprouts – Two Salads

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Sprouts are filled with vitamins, minerals and proteins and chlorophyll all necessary nutrients for building our red and white blood cells and easing inflammation.

Activated Almond Salad

  • 1 cup almonds, soaked 4-8 hours (sub sunflower or pumpkin seeds)
  • 1 Zucchini
  • 1 carrot, shredded
  • 1/4 cup red onion, diced
  • 1/2 cup celery, diced
  • 1/4 cup fermented pickle, diced
  • 3 T lemon juice
  • 1 T honey or maple syrup
  • 1 tsp dijon mustard
  • 2 T fresh dill weed or 1/2 T dry
  • 1/2 tsp salt
  • Lettuce or cabbage leaves

Add almonds or seeds to a food processor and pulse to break up into a flaky texture. Add chopped zucchini and pulse a couple times to chop and mix with the almonds.  Place this mixture into a mixing bowl. Add the chopped celery, diced onion, shredded carrot and chopped pickle. In a small cup or bowl, whisk together the lemon juice, honey or maple syrup and mustard. Stir in the dill and sea salt. Pour this dressing over the nut and vegetable mixture and stir well to incorporate and coat everything with dressing, Scoop this mixture onto lettuce or cabbage leaves or onto a slice of your favorite bread.

Crunchy Super Sprout Salad

  • 3 cups pea shoots or sunflower microgreens, chopped
  • 2 cups leafy green sprouts (salad mix, clover, alfalfa)
  • 1 red or yellow bell pepper, diced
  • 1 cup shredded cabbage or slaw mix
  • 1 carrot, shredded
  • oranges
  • 1 cup crunchy sprouts (mung bean, lentils, adzuki bean)

Combine all salad ingredients and toss with your favorite dressing or drizzle with the citrus vinaigrette below :

  • ¼ c orange or lemon juice
  • 2 T olive oil
  • 1 T honey
  • 1/2 tsp dijon
  • 1 tsp dried dill, oregano, basil or your favorite herb blend
  •  
vegetable curry

Vegetable and Lentil Curry

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This vegetable curry is delicious and satisfying. Perfect when the temperatures start to drop. The warming curry spices are very comforting but also help to activate digestion and circulation.

This is comfort food for me.  The warm curry spices and the full belly satisfaction afterwards makes me want to make this every week.

In this recipe you can really use a variety of vegetables, please try different combinations. I usually have on hand, celery, carrots, cauliflower and broccoli. But try sweet potatoes, squash, green beans, kale, spinach, turnips, kohlrabi. Get creative.

This is a mild curry, but if you like extra spiciness, add some cayenne powder.

You can print the recipe by jumping to the bottom of the post, but the following directions show you steps with pictures.

Chop one yellow onion, one carrot and two stalks of celery. Add these to large high sided skillet or soup pan. Over medium high heat, sauté until onions soften.

chopped onion, carrot and celery

Chop one stalk of broccoli, separating florets, peel the stalk and then chop the stem. Chop 1 cup of cauliflower into small florets.

cauliflower and broccoli

Gather 1/2 cup of red lentils, a can of diced tomatoes, a can of coconut milk and 1tablespoon of curry powder. red lentils, curry, tomatoes and coconut milk

Add the chopped cauliflower and stems of broccoli to the pan along with the tomatoes, lentils and curry. Fill the tomato can 1/2 full with water and add to the pan and stir everything together. curry ingredientsThen add the can of coconut milk. Full fat or lite can be used. add coconut milk

Stir together and bring to a simmer, cook uncovered for about 15 minutes. curry cookingThen add the broccoli florets and cover the pan and cook for 5 minutes. The lentils and vegetable should be tender. If it is too thick add a 1/4 cup more water. broccoli floretsWhen the vegetables are tender stir in 2 tablespoons of chopped cilantro and serve!! This fills the kitchen with a warm curry aroma and tastes fantastic.

Print Recipe

Vegetable and Lentil Curry

Curry with your choice of vegetables and creamy red lentils.
Prep Time15 minutes
Cook Time25 minutes
Course: Main Course
Cuisine: Indian
Keyword: coconut milk, curry, plant-based, red lentils, vegan, vegetables
Author: Chef Kim

Equipment

  • knife
  • large skillet or soup pot

Ingredients

  • ½ cup red lentils
  • 1 onion chopped
  • 1 carrot chopped
  • 2 celery stalks chopped
  • 1 cup chopped cauliflower
  • 1 broccoli stalk
  • 1 can coconut milk light
  • 1 can diced tomatoes
  • 1 cup water more if needed
  • 1 tsp garlic powder
  • 1 Tbsp curry powder
  • ½ tsp salt
  • Black pepper to taste
  • 2 tablespoons of cilantro

Instructions

  • Heat 1 teaspoon coconut oil in a pan over medium high heat. Add onion, celery and carrot, sauté for 5 minutes until onion has softened.
  • Chop veggies, separate the broccoli florets from stem, peal the stem and chop.
  • Add all ingredients, except broccoli florets and cilantro, stir to mix and bring to a boil. Stir again, lower the heat to keep the mixture at a slow simmer for 15 minutes.
  • Add the broccoli florets and cook until lentils and the vegetables are tender. Turn off heat and stir in cilantro.
  • Serve with rice or naan and a lime wedge (optional)

Breakfast, Lunch & Dinner Toast

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Toast, toast, toast can be for any meal. And it can definitely be more than avocado toast. Toasts are easy to whip together and can pack a flavor punch, yet really satisfy. You do need to find a bread that fits into your dietary needs. The gluten free bread I like is by Sami’s Bakery, both the millet-flax and the sourdough millet bread. There is a sprouted grain bread that has a great texture by Angelic bakery. Both of these brands can be ordered online and requested through grocery stores. 

Breakfast Toast:
  • Avocado w/ kiwi, blueberries, bananas or sliced strawberries (pick one) and a pinch of cayenne
  • Nut cheese w/ Berry-chia jam or sliced cucumbers and radish
  • Coconut butter spread w/mango or kiwi slices
  • Almond butter w/ orange slices or strawberries
  • Sunflower butter w/ apple slices and cinnamon
Lunch toasts:
  • Avocado mash w/ raw kraut and microgreens
  • Mustard w/ radish, cucumber and avocado slices
  • Mashed avocado w/ tomato and sprouts
  • Almond butter w/ banana or strawberry slices
  • Sunflower butter & grapes
  • Hummus with carrot ribbons, cucumber and radish slices
  • Pesto or hummus w/ tomato and Kalamata olives
Dinner Toasts:
  •  Beet hummus w/ avocado and cucumber
  • Nut cheese with sautéed onion & mushrooms
  • Chickpea mash, nut cheese spread topped with olives, peppers and tomatoes
  • Tahini w/arugula and kimchi
  •  Sweet potato puree w/ avocado and pickled onions
  • Tahini w/avocado-cucumbers and roasted chickpeas
  • Pumpkin puree, nut cheese spread with caramelized onions and sprouts

I hope the suggestions are helpful. Keeping some staples on hand or in the pantry can make for a quick meal. Toast is great when there’s only a few things left in the fridge or you’re short on time. It’s healthy, easy and delicious. I hope you enjoy!

Creamy Mushroom & Wild Rice Soup

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This mushroom and wild rice soup is super creamy without the dairy found in traditional creamy soups. Oats and cashews are blended into a cream and added at the end of the cooking time.

This soup does not take much prep time, just enough to slice the mushrooms or you can purchase pre-sliced mushrooms and just dump them in.

I love a warm bowl of this soup when the temperature starts to drop, but it’s delicious enough for the holiday table.

Let me know if you give it a try.

Print Recipe

Creamy Mushroom& Wild Rice Soup

This mushroom and wild rice soup is perfectly creamy without any dairy.
Prep Time15 minutes
Cook Time1 hour
Course: Soup
Cuisine: American
Keyword: mushrooms, wild rice
Servings: 6
Author: Chef Kim

Ingredients

  • 1 lb sliced mushrooms
  • 1 cup onion chopped
  • 2 garlic cloves
  • 1 cup Wild Rice
  • 3 cup water
  • 4 cup veg broth
  • 1/2 cup cashews
  • 1/4 cup gf rolled oats
  • 2 tsp thyme
  • 1 tsp rosemary
  • 1/2 tsp sage
  • 1/2 cup slivered almonds optional for topping

Instructions

  • In a 4 qt saucepan, over medium heat, sauté the onion in a tsp of olive oil until softened. Add the garlic and stir for 1 minute so the garlic does not burn.
  • Then add the mushrooms. Stir to combine and cook for about 10 minutes, stirring often. When the mushrooms have released their moisture and the pan is almost dry, transfer mushroom mixture to a bowl and set aside.
  • Into the same pan, add the wild rice and water and a tsp salt. Bring to a boil, then turn heat down to low and simmer, cover pan. Cook for 30 minutes.
  • While the rice is cooking, in a blender, combine cashews, oats and 2 cups of broth. Blend until smooth and creamy, about a minute.
  • When the rice is tender, add the remaining 2cups of broth, the mushroom mixture, herbs and the cashew blend to the pot. Bring to a simmer and cook for another ten minutes. The soup is ready when thickened.
  • Garnish with more fresh herbs and a sprinkling of sliced almonds, if desired.
lentil fajita

Black Lentil Fajitas

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These black lentil fajitas are rich in protein and fiber and tons of flavor…

When you want a fresh tasting dish that satisfies the desire for a handheld, these tacos hit the spot. Lentils absorb the Mexican flavors, so be sure to taste and add more spices if desired. I don’t care for hot chili, so I typically do not add it, but if you like heat, add in some chipotle or cayenne powder or your favorite hot sauce.

Lentils are rich in fiber and protein, so they are a great addition to meals. If you can’t find black lentils, brown or green lentils will work too. They may need a little more cooking time, so be sure to check for doneness.

Give these a try to an easy yet satisfying meal.

lentil fajita
Print Recipe

Lentil Fajitas

tasty and satisfying dish full of plant protein.
Prep Time15 minutes
Cook Time30 minutes
Course: Main Course
Cuisine: Mexican
Keyword: lentils
Servings: 4
Calories: 380kcal
Author: Chef Kim

Ingredients

  • 1 cup black lentils sub green or brown lentils
  • 2 Tbs fajita seasoning cumin, chili powder, garlic powder
  • 1 onion sliced
  • 2 cloves garlic
  • 2 red or yellow bell peppers sliced
  • 2 cups cabbage shredded
  • 2 T vegan mayo
  • 1 lime zest and juice
  • 1/2 bunch cilantro
  • 1 avocado
  • 8 organic corn tortillas
  • salt and pepper

Instructions

  • Place lentils in a pot with 3 cups water, bring to a boil, then turn heat to med-low and simmer for 20 minutes. Drain.
  • Place a large skillet over med high heat, add a little water or oil and the onion, stir until onion is limp. Add garlic and peppers, continue stirring so that the garlic does not burn or stick to the pan. Add a little more water if needed.
  • When the peppers have softened, add the cooked lentils and fajita spice blend and another 2 tablespoons of water. Stir to coat all the ingredients.  Turn heat to low and cook for 5 minutes.
  • In a bowl, combine the cabbage, cilantro, mayo, 2 Tbs of lime juice and 1/2 tsp zest and a 1/4 tsp salt. Stir well to coat the cabbage.
  • Slice the avocado and warm the corn tortillas in a low temp oven or toaster oven.
  • Once everything is prepared, scoop the lentil and pepper mixture over the corn tortillas, layer on the slaw and avocado. Dress with a little squeeze of lime and enjoy!

Nutrition

Calories: 380kcal | Carbohydrates: 58g | Protein: 18g

 

Stuffed Greens

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There are so many creative fillings that can be used to stuff greens or make green wraps. Here’s a few ideas:

  • Hummus – store bought or make your own veggie style with this recipe
  • Spiced nut / seed butters – see this recipe and layer on the chopped veggies
  • Cashew Macadamia Cheese – Here, add sliced peppers and cucumber
  • Equal parts, chopped avocado and mango, sprinkled with a little rice vinegar
  • Any leftover grain salads

That’s just to get you started. Create your own and make a wrap using lettuce, cabbage, collards and Swiss chard. Each one has its own nutritional profile, so to get the best overall nutrition, its good to have variety with the greens and fillings.

Cashew-Macadamia Cheese Filling

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This spread is so versatile and can be used to fill tomatoes, peppers, and green leaves. Try it on dehydrated or seed crackers or dolloped on dried apple slices or cucumber rounds.

  • 1 cup cashews, soaked for 4 hours  and drained
  • 1/2 cup macadamia nuts, soaked with the cashews
  • 1/4 cup lime juice
  • 2 Tbs nutritional yeast
  • 1/2 tsp salt (pink or grey)
  • 1/4 tsp black pepper or pinch of cayenne

Blend everything in a food processor until creamy. Add a tablespoon or two of water to help it bend and add creaminess if necessary.  Adding fresh or dried herbs with boost nutrition and customize flavor.  Enjoy!

 

Thai Carrot Noodles

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  • 3 cups carrot noodles
  • 1/2 cup chopped cilantro
  • 2 scallions, sliced
  • 1/2 cup sliced mushroom caps (optional)
  • 2 Tbs sesame seeds (optional)

Make carrot noodles easily with a peeler. Once you’ve cleaned or peeled your carrots, keep rotating the carrot as you peel making long flat noodles. Toss with chopped cilantro and diced scallions. Add in mushrooms and sesame seeds if you like.

For the dressing: blend together, 1/4 cup of almond butter, 1 Tbs tamari, 1 inch piece of ginger, 1 clove of garlic, 1-2 Tbs water adding slowly to achieve a creamy dressing.  Toss with the carrots and allow flavors to combine for about 30 minutes before serving..