Cowboy Caviar

This is great as a topping for tacos, but we also love it as a dip with chips!

Ingredients:

1/3 cup red onion, diced

1 15 oz can black beans, rinsed and drained

1 15 oz can black eyed peas, rinsed and drained3 Roma tomatoes

1 1/2 cups frozen sweet corn

1 bell pepper (any color), diced

3 Roma tomatoes, diced

2 ripe avocados, diced

1/3 cup cilantro, finely chopped

optional - 1 jalapeno pepper, seeds removed and diced

1/3 cup olive oil

2 TBSP fresh lime juice

2 TBSP red wine vinegar

1/2 tsp sugar

1/2 tsp salt

1/2 tsp pepper

1/4 tsp garlic powder

Directions:

1. Combine red onion, black beans, black eyed peas, sweet corn, bell pepper, Roma tomatoes, avocados, cilantro, and jalapeno in a large bowl. Stir until well combined.
2. In a separate bowl whisk together the olive oil, lime juice, red wine vinegar, sugar, salt, pepper, and garlic powder.
3. Pour the liquid ingredients over the other ingredients in the big bowl and stir until well combined.
4. Serve over tacos or with chips.
5. Keep refrigerated.

Banana Chia Chocolate Chip Muffins

We really wanted a healthy muffin that was also delicious so we adapted these muffins from a recipe we found online. They add a yummy burst of power to your morning! Makes about 18 muffins.

Ingredients

2 cups rolled oats
1 TBSP sugar
1 tsp baking powder
1/2 tsp baking soda
1 generous TBSP chia seeds
1/4 cup vegetable oil
2 large eggs
1 tsp vanilla
3 very ripe bananas
2/3 cup mini chocolate chips (raisins, blueberries, or dried cranberries)

Directions

1. Preheat the oven to 350 degrees. Generously grease a muffin tin or use paper liners. 
2. Pour the oats into a blender and puree until smooth. Pour the oat flour into a medium sized bowl. Add the sugar, baking powder, baking soda, and chia seeds.
3. In the same blender pour in the vegetable oil, eggs, vanilla, and bananas. Blend until smooth.
4. Pour the liquid mixture from the blender into the dry ingredients in the bowl and gently stir until just combined. Then, gently stir in the chocolate chips.
5. Fill each muffin cup 3/4 full and bake for 15 minutes or until a skewer inserted into the muffins comes out clean. 
6. Cool muffins on a wire rack. Recipe makes about 18 muffins.

Tofu Edamame Buddha Bowl

This is one of my favorite healthy dishes! It's yummy, healthy, high in protein and very versatile with the vegetable options. It can be prepared individually in bowls, or served (like in the pictures) on the table and piled on your plate. These bowls can be prepared ahead of time (without the sauce on it) and stored for up to 4 days in the fridge. Serves 4.

Ingredients

Nasoya Extra Firm Organic Tofu

1 tsp teriyaki sauce

2 tsp Everything But the Bagel Seasoning

2 TBSP olive oil

1/2 red cabbage, thinly sliced

2 cups julienned carrots

2 cups broccoli florets

1 cup red pepper, thinly sliced

1 large sweet potato, peeled and chopped into small cubes

2 cups cooked and shelled Edamame

2 cups cooked tri-color quinoa or brown rice

For the Sauce:

1 cup lite coconut milk

2 TBSP sweet chili sauce

3 TBSP lite soy sauce

Directions:

Pre-heat the oven to 400 degrees.

To make the tofu: Prepare a baking sheet by lining it with either parchment paper or a silicone baking mat. Cube the tofu, place it on the pan, and toss with the teriyaki sauce and the Everything But the Bagel seasoning. Bake for 30-40 minutes, flipping once halfway through.

To make the *roasted vegetables: Prepare a baking sheet by pouring 2 TBSP olive oil on the pan. Place the cabbage, carrots, broccoli, red pepper, and sweet potato on the baking sheet and toss with the oil. Sprinkle with salt and pepper and roast in the oven for 30-40 minutes until starting to brown and crisp. 

To make the sauce: In a small bowl whisk the coconut milk, chili sauce, and soy sauce together until smooth and creamy.

To serve: Place the quinoa on a plate or bowl, top with vegetables, tofu, the edamame, and the sauce. Enjoy!

*Other roasted vegetable options:

pickled red onion

raw, grated, or roasted beet

olives

tempeh

steamed kale or spinach

olives

Veggie Spaghetti Sauce

This vegan spaghetti sauce is to die for! It's perfect over noodles, but it is our favorite when its smothered all over a piece of crusty garlic bread.

Ingredients:
8 oz mushrooms, finely chopped
1 medium onion, finely chopped
1 cup red cabbage, finely chopped
1/2 cup Brussels sprouts, finely chopped
2 medium carrots, finely grated or chopped
4 cloves garlic, minced
6 oz can tomato paste
28 oz can diced tomatoes
1 TBSP brown sugar
1 tsp salt
1/2 tsp dried oregano
1/4 tsp dried thyme
1/4 cup chopped fresh basil
1 bay leaf
(optional) 1 cup walnuts, finely chopped

Directions:
Heat a large pot over medium-high heat. Add mushroom and saute until they have released their moisture, reduced in size and are slightly browned. The pan should be mostly dry (about 7-8 minutes).

Reduce heat to medium and add onion, red cabbage, Brussels sprouts, carrots, and garlic. Saute until cooked down about 3-4 minutes.

Add the tomato paste, diced tomatoes, brown sugar, salt, oregano, thyme, fresh basil, and bay leaf.

At this point I like to put 1/2- 2/3 of the sauce (making sure to not include the bay leaf) into a blender and puree until smooth. Then pour the pureed sauce back into the large pot. Add the walnuts. Simmer until desired consistency.

Serve the sauce over warm spaghetti noodles.

Ginger Garlic Shrimp and Tofu Soup

This is a family favorite! The yummy ginger garlic flavors the tofu and shrimp perfectly and there is a lot of play in what veggies you want to fill the pot with.

Ingredients:
1 TBSP Canola Oil
2 tsp Minced Garlic
1/2 in piece of fresh Ginger Root, grated
1 TBSP Green Onion, diced
8 oz Extra Firm Tofu, cut into small cubes
1 lb. Raw Shrimp, cut into small pieces
1 quart Vegetable Broth
1//2 cup diced zucchini
1/2 cup diced mushrooms
8 oz can sliced Bamboo Shoots
1/2 cup diced red/yellow/orange peppers
1/2 cup frozen peas
1 tsp salt
1/2 tsp pepper

optional additional ingredients:
cooked jasmine rice
chopped fresh cilantro
bean sprouts
rice noodles
cabbage
broccoli
carrots
spinach

Directions:

1. Heat the oil in a large pot on the stove, add the ginger, minced garlic, and green onion and saute for about 1 minute. 
2. Add the tofu and stir fry until golden. Remove the tofu and set it aside. 
3. Add the Shrimp and cook until light pink. Remove the shrimp and set it aside. 
4. Add all the rest of the ingredients to the pot: vegetable broth, zucchini, mushrooms, peppers, bamboo shoots, peas, sat, pepper, and any other veggies you decide on and let them simmer for about 5 minutes. 
5. Then, add the shrimp and tofu and heat them through about 1 minute.
6. Serve immediately.

Lentil Quinoa Vegetable Bowl with Lemon Tahini Sauce

This meal is almost entirely vegetables, a huge array of vegetables. It's packed with flavors and nourishment. I like to make the quinoa and lentils ahead of time and heat them in the microwave just before eating.

Ingredients:
2 cups cooked quinoa
2 cups
6 large carrots, peeled and chopped
4 cups peeled and cubed butternut squash
2 tsp olive oil
salt and pepper to taste
4 cups brussels sprouts
4 cups chopped broccoli
1 medium zucchini
1 medium yellow squash

For the Lemon Tahini Sauce:
4 TBSP Tahini
1/4 cup lemon juice
1 tsp garlic powder
1/2 tsp salt
water to thin, slowly add and whisk until you reach desired consistency

Directions:
(1) Pre-heat the oven to 425 degrees F.

(2) To a large roasting tray add the peeled and cubed butternut squash and chopped carrot. Add 2 tsps olive oil and a generous sprinkling of salt and pepper and use your hands to mix so everything is coated. Roast for 35-45 minutes until tender, stirring halfway through.

(3) Chop off the ends of the brussels sprouts and slice them in half (long-wise). On another roasting tray add the brussels sprouts, toss them with 1 tsp olive oil and salt and pepper. With your hands mix them all up until they're evenly coated. Put them on another rack in your hot oven and roast them for about 25 minutes.

(4) To cook the quinoa, bring 2 cups of water to a boil in a saucepan. Add 1 cup uncooked quinoa, reduce heat to a light simmer, cover and cook for 15 minutes. Remove from heat and fluff the quinoa with a fork.

(5) To cook the lentils, bring 2 cups of water to a boil in a saucepan. Add 1 cup dry lentils, cover and cook for 15-20 minutes until tender.

(6) Next, steam the chopped broccoli in a medium sized pan.

(7) Wash and slice the zucchini and yellow squash into small pieces and steam them in another medium sized pan.

(8) To make the Lemon Tahini sauce, whisk all of the sauce ingredients together until smooth and creamy.

(9) To eat, place all the vegetables over the quinoa and lentils and pour the lemon tahini sauce over. You can make this ahead in 4-6 bowls or containers and equally divide everything between them.

Thai Noodles topped with Thai Salad

We love this recipe of Thai noodles topped with a delicious and power packed Thai salad.

Noodle Ingredients:
1 lb linguine
2 TBSP sesame oil
2 TBSP olive oil
1 TBSP fresh lime juice
3 TBSP honey
3 TBSP low-sodium soy sauce

Salad Ingredients:
4 cups chopped spinach
1 cup shredded red cabbage
1 cup chopped red bell pepper
1/2 cup chopped carrot
1 cup chopped raw zucchini
1/4 cup sliced green onion
1 cup chickpeas
1/4 cup peanuts
2 TBSP peanut butter
1 TBSP rice vinegar
2 TBSP fresh lime juice, plus zest
1 TBSP tamari
1 tsp fresh ginger (or 1/2 tsp ground ginger)
Dash of Chili Garlic Sauce

Directions:
1. In a small bowl, whisk the sesame oil, olive oil, lime juice, honey, and soy sauce. Set aside.

2. In a large pot of boiling, salted water, cook the linguine according to package directions. Drain the noodles and place them in a large serving bowl. Toss the noddles with the oil mixture. Set aside.

3. In a large salad bowl add the chopped spinach, shredded red cabbage, chopped red bell pepper, chopped carrot, chopped raw zucchini, sliced green onion, chickpeas, and peanuts. Set aside.

4. In a separate small bowl whisk together the peanut butter, rice vinegar, fresh lime juice and zest, tamari, fresh ginger, and dash of chili garlic sauce. If it's too thick, add a splash or two of water. Pour dressing into a small pitcher for serving.

5. To serve. Place your noodles on your plate, top them with the salad, then top the salad with the dressing. Eat and enjoy!