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Meal 1

HONEY GINGER TOFU AND CARROT RICE WITH BOK CHOY

YIELDS 2

15 min

Prep Time

30 min

Cook Time

45 min

Total Time

Ingredients

  • 1 large carrot, peeled and grated

  • 1 tablespoon extra virgin coconut oil

  • 1 teaspoon peeled and minced ginger

  • 1 small garlic clove, minced

  • salt and pepper, to taste

  • 2 teaspoons sesame oil

  • 2 bunches baby bok choy (about 10oz), stiff bottom trimmed off

  • salt and pepper, to taste

  • For the tofu:

  • 3 tablespoon soy sauce

  • 1 tablespoon honey (or omit, if strict vegan)

  • 2 teaspoons shredded ginger (or very finely minced)

  • 7oz extra firm tofu, moisture squeezed out, cubed

Instructions

  1. 




Preheat the oven to 400 degrees. Whisk the soy sauce, ginger and honey together in a bowl until combined. Place the cubed tofu in the bowl with the dressing and set aside. Let stand for 5 minutes and then place on a baking tray lined with parchment paper. Bake for 10 minutes, flip over and bake another 10 minutes.

  2. After you flip the tofu over, place the carrot noodles in a food processor and pulse until rice-like. In a large skillet over medium heat, add in the coconut oil. Once oil heats, add in the garlic and ginger. Let cook for 30 seconds or until fragrant and then add in the carrot rice. Season with salt and pepper and cover and cook for 5 minutes or until carrot softens to a rice-like consistency.

  3. While the rice is cooking, heat a large grill pan over medium heat. Brush the bok choy with the sesame oil and place onto the heated grill pan. Cook for 2 minutes, flip over and cook another 2-3 minutes or until bok choy is heated and cooked through.

  4. Place the finished bok choy in a bowl and top with carrot rice, then tofu.

https://inspiralized.com/honey-ginger-tofu-and-carrot-rice-with-bok-choy/

Roasted Carrots & Brussels Sprouts in Miso Honey

INGREDIENTS

1 bunch small-sized carrots, peeled, cut in half (about 1 pound)

3 cups Brussels sprouts, stems trimmed, halved

2 tbsp. olive oil

1 tbsp. water

2 tbsp. liquid honey

1 tbsp. miso paste, preferably white

2 tsp. chopped ginger

Salt and freshly ground pepper, to taste

White and black sesame seeds, for garnishing

Handful cilantro leaves, for garnishing (optional)

PREPARATION

Preheat oven to 425 degrees F.

Combine carrots, Brussels sprouts, olive oil, water, honey, miso, ginger and salt and pepper.

Transfer to baking sheet. Roast, turning vegetables occasionally until tender and golden brown, about 15 to 20 minutes. Garnish with sesame seeds and cilantro.

Yield: 4 servings.

https://www.cbc.ca/inthekitchen/2013/03/roasted-carrots-brussels-sprouts-in-miso-honey.html

Carrot Apple Ginger Soup with Coconut Milk

Prep time

15 mins

Cook time

60 mins

Total time

1 hour 15 mins

Author: Angela @ Vegangela.com

Serves: 4

Ingredients

  • 3 tablespoons olive oil

  • 1 small yellow onion, sliced

  • 1 clove garlic, minced

  • 2 tablespoons fresh ginger, peeled and grated

  • 1 small apple, peeled and sliced

  • 5 cups sliced, peeled carrots (about 1½ pounds)

  • 2 cups vegetable broth

  • 1 can coconut milk

  • pinch of nutmeg

  • salt and pepper to taste

Instructions

  1. Heat olive oil in a large pot over medium heat. Add onions and cook until softened and translucent, about 5 minutes. Add ginger and garlic and cook for one minute, until fragrant. Add sliced apples and diced carrots and cook for 3 minutes more.

  2. Increase heat to medium-high and add vegetable broth. Bring to a boil. Reduce heat to low and simmer, uncovered, until carrots and apples are softened, about 30 minutes. Remove pan from the heat and let rest for 10 minutes, then stir-in the coconut milk.

  3. Use an immersion (stick) blender to fully blend the soup, or, if using a regular blender, blend the soup in batches. (Be sure not to fill the blender more than halfway full or hot soup will explode everywhere. Also, when blending hot liquids in a blender, leave the blender lid slightly ajar to let some of the steam escape.)

  4. Once all of the soup is blended, return to the pot (if you used a regular blender). You may decide that you want you soup a bit thinner in consistency. Add more vegetable broth if you’d like. Taste, and add a dash of fresh ground nutmeg, as well as salt and pepper to taste. The soup won’t need much pepper, as ginger is pretty spicy.

  5. Serve with a drizzle of quality olive oil, a sprinkling of fresh cracked pepper, coconut milk, vegan sour cream, cashew cream, fresh coriander (cilantro), carrot greens, etc…

Soup will last, in an airtight container in the refrigerator for up to 4 days. Soup also freezes well. Thaw in the fridge before reheating.

https://vegangela.com/2011/11/17/carrot-apple-ginger-soup-with-coconut-milk/

Fall Fruit Smoothie

Makes one large or two small smoothies

Ingredients:

1 ripe pear, peeled cored and roughly chopped

2 medium plums, pitted and roughly chopped

1/2 cup almond milk, preferably home made

1 tablespoon almond butter, toasted or raw

1/4 teaspoon cinnamon

1 teaspoon vanilla

Bee pollen to garnish

Directions:

Add all ingredients to an upright blender and blend until smooth. Serve immediately.

https://www.foodnetwork.com/healthyeats/2014/10/smoothie-of-the-month-pear-plum-and-cinnamon

Meal 2

Vegetable-Stuffed Portobello Mushrooms – 4 Servings

Ingredients:

1-2 tbsp olive oil

1 small red onion, diced


2 cloves garlic, minced


1 medium zucchini, shredded

1 pepper, diced

1 carrot, shredded


1 celery, diced


1 tbsp fresh basil, chopped


1 tbsp lemon juice


1 (5 ounce) package baby spinach


1/2 cup quinoa, cooked


1/2 cup Parmesan cheese, shredded


4 Portobello mushroom caps, stems and gills removed

Directions:

  • Preheat oven to 425 degrees F. Line baking pan with foil.

  • Prepare vegetables as listed.

  • In large pan, sauté onions and garlic. Add in zucchini, pepper, carrot and celery, cook for 3-5 minutes.

  • Stir in basil and lemon juice. Add spinach, cook un l wilted.

  • Remove from heat. Stir in quinoa and half of the Parmesan cheese.

  • Arrange Portobello mushrooms on baking pan, gill or stem side up.

  • Divide mixture between the mushroom caps.

  • Bake for 15 minutes.

Remove from oven and top with remaining Parmesan cheese. Cook for 2 minutes.

https://www.phillyvoice.com/05999-healthy-recipe-vegetable-stuffed-portobello-mushrooms/

Portobello Vegan Beef(less) Stew

This hearty vegan beef stew uses tender portobello mushrooms in place of meat, along with potatoes and veggies in an herbed red wine broth.

Cook Time 1 hour

Total Time 1 hour 15 minutes

Servings 4

Calories 419 kcal

Ingredients

  • 2 tbsp. olive oil

  • 1 lb. portobello or cremini mushrooms stemmed and coarsely chopped

  • 1 large onion coarsely chopped

  • 2 celery stalks chopped

  • 2 carrots sliced

  • 3 garlic cloves minced

  • 1 cup dry red wine

  • 1/4 cup all-purpose flour

  • 4 cups vegetable broth

  • 2 tbsp. tomato paste

  • 2 lb. red potatoes, chopped into 1-2 inch chunks

  • 3 tbsp. fresh thyme leaves

  • 2 tbsp. chopped fresh rosemary

  • 1 tsp. liquid smoke

  • 1-2 tsp. marmite, optional, but highly recommended for savory flavor

salt and pepper to taste

Instructions

  • Coat the bottom of a large pot with oil and place over medium heat. Add mushrooms and cook until softened, 5 minutes. Add onion, celery, carrots and garlic. Cook until veggies begin to tenderize, about 5 minutes more, flipping occasionally with a spatula. Add red wine and bring to a simmer. Allow to simmer until wine is reduced by about half, about 5 minutes. Stir in flour, a bit at a time, until fully incorporated.

  • Add broth, tomato paste, potatoes, thyme and rosemary. Stir to fully incorporate ingredients. Raise heat and bring to a simmer. Lower heat and allow to simmer, uncovered, until potatoes and veggies are soft, about 45 minutes, stirring occasionally. Add a bit more water to the pot if mixture becomes too thick and starts to sputter.

  • Season with liquid smoke, Marmite if using, salt and pepper. Serve.

Poached Pears in Honey, Ginger and Cinnamon Syrup

Level: Easy

Total: 1 hr 20 min

Prep: 10 min

Inactive: 30 min

Cook: 40 min

Yield: 6 servings

Ingredients

One 750-ml bottle Moscato wine or other sweet dessert wine

2 cups Simple Syrup, recipe follows

1 cinnamon stick, broken in 1/2

2 tablespoons honey

One 3/4-inch piece fresh ginger, peeled, and finely chopped

1 vanilla bean, split lengthwise

6 small, firm, ripe Anjou pears, peeled

Serving suggestion: Vanilla ice cream or gelato

Simple Syrup:

2 cups sugar

2 cups water

Directions

In a saucepan large enough to hold all the pears, combine the wine, Simple Syrup, cinnamon stick halves, honey, and ginger. Scrape in the seeds from the vanilla bean and add the bean and seeds to the saucepan. Bring the mixture to a simmer, stirring occasionally, until the honey has melted. Add the pears and simmer for 15 to 20 minutes, turning occasionally, until the pears are tender. Remove the pears from the liquid and allow to cool.

Continue to simmer the liquid until it thickens and is reduced by half, about 15 to 20 minutes. Cool to room temperature. Remove the cinnamon stick halves and the vanilla bean and discard.

Place each pear on a small serving plate with a scoop of vanilla ice cream. Drizzle with the honey, ginger and cinnamon syrup. Serve immediately.

Simple Syrup:

In a small saucepan, combine the sugar and water over medium heat. Bring to a boil, reduce heat, and simmer for 5 minutes, stirring occasionally, until the sugar has dissolved. Remove the pan from the heat and allow the syrup to cool.

https://www.foodnetwork.com/recipes/giada-de-laurentiis/poached-pears-in-honey-ginger-and-cinnamon-syrup-recipe-1943327

Meal 3

SPICY THAI NOODLES WITH PLUMS & BOK CHOY

1 lb. chicken tenderloins

4 ounces of noodles

1/4 cup chicken stock

3 Tablespoons low-sodium soy sauce

2 Tablespoons hoison sauce

1 Tablespoon sugar

1 Tablespoon olive oil

2 teaspoons toasted sesame oil

3 cloves garlic, minced

1 1/2 teaspoons grated fresh ginger

1 teaspoon crushed red pepper

1/2 teaspoon cayenne pepper

1/8 teaspoon ground black pepper

3 nectarines and/or plums, sliced

one bunch of bok choy

1 green onion, thinly sliced

Cook the tenderloins in a small amount of boiling water in a large skillet, covered, for 12 to 15 minutes or until no longer pink. Drain and cool slightly, then slice against the grain. Cook noodles according to package directions. While the pasta’s cooking, whisk together the chicken stock, soy sauce, hoison sauce, sugar, olive oil, sesame oil, ginger, crushed red pepper, cayenne pepper and black pepper in a small bowl. Drain the cooked pasta, rinse in cool water and toss it with about 3/4 of the dressing. Divide the pasta up on your serving plates, and top with chicken, fruit, bok choy and green onions. Drizzle with the remaining dressing.

https://onedaycafe.me/2013/08/05/spicy-thai-noodles-with-plums-bok-choy/

Ginger Portobello Bok Choy Stir-fry Recipe

Ingredients

  • 1 Tbs. ginger, minced

  • 5 dried red chiles, sliced

  • 4 Portobello mushrooms sliced

  • 4 heads baby bok choy, cut in half

  • 1 Tbs. coconut oil

  • 2 Tbsp tamari

  • Sea salt

  • Freshly ground black pepper, to taste

Instructions

  1. Saute garlic, ginger, and chiles in pan with coconut oil.

  2. Add in bok choy and cook until tender (about 4 minutes)

  3. Slice Portobello mushrooms and toss with tamari sauce.

  4. Then add mushrooms to pan and mix together.

Season with sea salt and freshly ground black pepper to taste.

https://mysolluna.com/blog/2018/02/06/ginger-portobello-bok-choy-stir-fry-recipe/

10 MINUTE VEGGIE FRIED RICE

  • Author: Elizabeth Lindemann Prep Time: 2 mins Cook Time: 8 mins Total Time: 10 mins Yield: 2-4

INGREDIENTS

  • 1 tablespoon olive oil

  • 1 zucchini, diced

  • 1 carrot, diced

  • 1 stalk celery, halved and thinly sliced

  • salt and pepper, to taste

  • 2 eggs

  • 1.5 cups cooked rice

  • 2 tablespoons soy sauce

INSTRUCTIONS

  1. Saute zucchini, carrot, and celery in olive oil in a large heavy skillet until starting to brown (about 5 minutes). Season with pepper and just a little salt.

  2. Meanwhile, scramble eggs in a small bowl.

  3. Add eggs to veggies and stir until cooked like scrambled eggs.

  4. Add rice and soy sauce to skillet; stir until heated through and coated.

https://www.bowlofdelicious.com/10-minute-veggie-fried-rice/

Pear and Dark Chocolate Crisp

Prep Time: 20 mins Cook Time: 50 mins Total Time: 1 hour 10 minutes Yield: 8-10 servings

DESCRIPTION

Note: For best results, the pears used in this recipe should be just ripe and not overly ripe and soft. Buy pears that are hard and firm, then place in a paper bag overnight along with a ripe banana to ripen just enough before using.

INGREDIENTS

Topping

  • 1 cup all-purpose flour

  • 1 cup light brown sugar

  • ½ cup chopped pecans

  • 1 teaspoon ground cinnamon

  • ½ teaspoon ground nutmeg

  • 6 tablespoons unsalted butter, melted

Filling

  • 6 ripe D’Anjou pears, peeled and cut into 1-inch chunks

  • 3 teaspoons finely chopped fresh ginger root

  • 1 tablespoon unsalted butter, melted

  • 1 tablespoon granulated sugar

  • 2 tablespoons all-purpose flour

  • 6 ounces bittersweet or semi-sweet chocolate, choppe

INSTRUCTIONS

Preheat oven to 350 degrees F.

In a medium bowl, combine all topping ingredients. Mix evenly until fine, moist crumbs form. Set aside.

In a large bowl, combine pear chunks, chopped ginger root, melted butter, sugar and flour. Stir to evenly coat. Pour pear mixture into a large casserole dish or 9×13-inch glass baking dish with non-stick cooking spray. Sprinkle the chopped chocolate evenly over the pear mixture. Next, sprinkle the topping evenly over the chocolate.

Bake the crisp in the preheated oven for 45 to 55 minutes, until the top is golden and the inside is hot and bubbly with an internal temperature of 165 degrees F.

https://www.afamilyfeast.com/pear-and-dark-chocolate-crisp/

Extras

Stir-Fried Bok Choy with Carrots and Ginger

2 tablespoons extra-virgin olive oil

1 tablespoon minced garlic

1 tablespoon minced peeled fresh ginger

4 bok choy (about 3 pounds total), cut crosswise into 1-inch-wide ribbons

2 carrots, peeled, shaved into ribbons

Salt

1

In a large wok, heat the oil over medium heat. Add the garlic and ginger and sauté for 30 seconds, or until fragrant and tender. Add the bok choy and carrots and stir for 5 to 10 minutes, or until the green parts of the bok choy have wilted and the white parts are crisp-tender. Season to taste with salt.

2

Divide the vegetables evenly among 4 plates and serve.

http://www.curtisstone.com/recipe/stir-fried-bok-choy-carrots-and-ginger

Zucchini Slaw with Miso-Ginger Dressing

Yield

Makes 8 servings

Ingredients

  • 6 medium-size zucchini, grated

  • 1 apple, grated

  • 2 carrots, grated

  • 2 tablespoons chopped fresh cilantro

  • 1 tablespoon miso

  • 1 tablespoon lime or orange juice

  • 1 tablespoon canola oil

  • 1 teaspoon grated ginger (I use Gourmet Garden "lightly dried" ginger)

  • 1 teaspoon sesame oil

  • 1/2 teaspoon Kosher salt

Directions

  • Drain by either placing shredded zucchini a potato ricer, a nut milk bag or wrapping it up in a thin clean kitchen towel and squeezing out excess water.

  • Toss zucchini with apple and carrots.

Combine remaining ingredients in a small bowl; pour over zucchini mixture and toss well to coat. Serve immediately.

https://healthyaperture.com/blog/post/zucchini-slaw-with-miso-ginger-dressing

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