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This Week's Recipes

Meal 1

Chard Cauliflower Carrot Wraps

Prep Time

5 mins

Cook Time

10 mins

Total Time

15 mins

Course: Main Course

Cuisine: Vegan

Keyword: easy recipe, quick recipe, vegan wrap

Servings: 2 servings

Calories: 72 kcal

Ingredients

  • 1 teaspoon oil

  • 2 cups packed chopped rainbow Chard or any greens of choice

  • 1 cup grated cauliflower

  • 1/2 cup grated carrot

  • 2 Tablespoons chopped cilantro

  • 2 Tablespoons grated ginger

  • 1/2 teaspoon carom seeds ajwain

  • 1/2 teaspoon cumin powder

  • 1/2 teaspoon salt

  • 1/2 teaspoon chili flakes

Instructions

  1. In a large pan, add a teaspoon of oil. Heat on medium-low.

  2. Add 2 cups of packed chopped rainbow Chard or any greens of choice.

  3. Cover and cook for 4-5 minutes. Stir and cook until wilted to preference.

  4. Add 1 cup grated cauliflower, 1/2 cup grated carrot, 2 Tablespoons chopped cilantro, 2 Tablespoons grated ginger.

  5. Add 1/2 teaspoon carom seeds(ajwain), 1/2 teaspoon cumin powder, 1/2 teaspoon salt, and 1/2 teaspoon chili flakes.

  6. Mix and let warm up for a minute or cook covered for 4-5 minutes if you like the veggies a bit cooked.

  7. Warm up a large Wheat Lavash bread (9 by 12 inch) on a pan or oven or any wrap flat bread of choice.

  8. Spread the Mint Thyme Chutney on the wrap bread.

  9. Top with the Chard Cauli carrot mixture.

  10. Roll up, cut and serve immediately!

  1. To store, pack in foil and warm up in the oven before serving. Serve with a side of additional chutney. Cut up into smaller tighter rolls to serve as appetizers.

Mint Thyme Tomato Chutney:

1 medium juicy tomato- chopped

2 cups mint leaves

1/2 cup thyme

2-3 cloves of garlic

1/4 green chili or red chili flakes

salt to taste

1 teaspoon lemon juice.

Blend, taste and adjust salt and spices and serve! Add a few Tablespoons water if needed for blending.

Nutrition Facts

Chard Cauliflower Carrot Wraps

Amount Per Serving

Calories 72Calories from Fat 18

% Daily Value*

Total Fat 2g3%

Sodium 614mg26%

Potassium 507mg14%

Total Carbohydrates 10g3%

Dietary Fiber 3g12%

Sugars 3g

Protein 2g4%

Vitamin A154.5%

Vitamin C62.1%

Calcium4.6%

Iron7.8%

* Percent Daily Values are based on a 2000 calorie diet.

https://www.veganricha.com/2012/05/chard-cauliflower-carrot-chutney-wraps.html

Cauliflower Mashed Potatoes with Swiss Chard

Cauliflower mashed potatoes packed with healthy vegetables! Creamy potatoes are infused with garlic, leeks, and fresh swiss chard.

Prep Time15 mins

Cook Time20 mins

Total Time35 mins

Course: Side

Cuisine: American

Servings: 4 servings

Calories: 240kcal

Ingredients

  • 1 1/2 teaspoons kosher salt, divided

  • 3 cups cauliflower florets, cut into 1 inch pieces

  • 1 pound white potatoes, or Yukon gold, peeled, cut into 1 inch cubes

  • 2 tablespoons olive oil

  • 3 cloves garlic, minced

  • 1 leek, cut into ¼-inch pieces, white part only

  • 2 cups swiss chard, ribs removed and chopped into 1 inch pieces

  • 1/2 tablespoon unsalted butter

  • 1/4 cup milk

  • black pepper, freshly ground, as needed

Instructions

  1. In a medium-sized pot add 2 quarts of water and 1 teaspoon salt, bring to a boil.

  2. Add cauliflower and potatoes. Cook uncovered for 15 to 17 minutes, or until vegetables are very tender.

  3. Meanwhile, heat 2 tablespoons olive oil over medium heat. Add garlic and leeks, sauté until tender and aromatic and lightly browned, about 5 minutes.

  4. Add chard and sauté for 2 minutes. Season lightly with salt and pepper to taste.

  5. Drain vegetables very well, and then add back to the hot, dry pot.

  6. Lightly mash the vegetables, leaving some large pieces.

  7. Microwave ¼ cup milk, ½ tablespoon butter and ½ teaspoon salt for 30 seconds, whisking to melt any chunks of undissolved butter, or heat in a small saucepan until milk it warm and butter is melted.

  8. Gradually add the warmed milk mixture into the potatoes, mashing to incorporate with each addition.

  9. Add more salt and pepper as needed to taste. Stir in the Swiss chard mixture. Serve warm.

Nutrition Facts

Cauliflower Mashed Potatoes with Swiss Chard

Amount Per Serving

Calories 240Calories from Fat 81

% Daily Value*

Total Fat 9g14%

Saturated Fat 2g10%

Polyunsaturated Fat 1g

Monounsaturated Fat 5g

Cholesterol 4mg1%

Sodium 1063mg44%

Potassium 980mg28%

Total Carbohydrates 37g12%

Dietary Fiber 8g32%

Sugars 7g

Protein 9g18%

Vitamin A156%

Vitamin C249%

Calcium16%

Iron23%

https://www.jessicagavin.com/cauliflower-mashed-potatoes-with-swiss-chard/

Garlic Parmesan Roasted Vegetables

Servings 6

Ingredients

  • 1 medium head of cauliflower core removed and separated

  • 4 cups broccoli florets

  • 1 lb baby carrots

  • 1 red onion cut into thin wedges

  • 1/3 cup olive oil

  • 1/3 cup plus 2 Tbsp grated Parmesan cheese divided

  • 4 garlic cloves minced

  • 1 1/2 tsp garlic salt

  • 1 tsp dry Italian seasoning

  • black pepper or red pepper flakes to taste

  • 2 Tbsp melted butter

  • 1 Tbsp chopped fresh Italian parsley

Instructions

  1. Preheat the oven to 425°F. Liberally spray 2 baking pans with cooking spray.

  2. In a large bowl, toss together the cauliflower, broccoli, carrots and onion wedges.

  3. Drizzle with olive oil, 1/3 cup Parmesan cheese, minced garlic, garlic salt, Italian seasoning and black pepper. Mix well.

  4. Spread in a single layer on the baking sheets.

  5. Roast for 20 minutes, then stir and rotate pans if needed. Continue to roast for an additional 20 minutes or until golden and caramelized.

  6. Immediately drizzle with the melted butter.

  7. Sprinkle the top with the remaining grated Parmesan cheese and fresh parsley.

https://www.melissassouthernstylekitchen.com/garlic-parmesan-roasted-vegetables/

Pear Banana Bread, Low-Fat

YIELD:

2 loafs

INGREDIENTS
  • 1 banana

  • 3 medium pears

  • 1 3⁄4cups flour

  • 1⁄2cup sugar

  • 1⁄2cup brown sugar

  • 1 egg

  • 1 teaspoon baking soda

  • 1 teaspoon baking powder

  • 1 1⁄2teaspoons vanilla

DIRECTIONS
  1. Mush banana and the pears together in your mixer with the whisk attachment on medium until mostly smooth, a few lumps are okay! Add 1 cup of the flour and the rest of the ingredients and mix on medium. When the ingredients are well combined, gradually add in the remaining 3/4 cup flour. Scrap down sides and mix well.

  2. Grease and flour two bread loaf pans, divide the mixture evenly between the two. Tapping the pan on the counter to remove air, leave set 5 minutes Preheat your oven to 350 degrees.

  3. Bake loafs for 45-60 minutes or until a toothpick comes out clean

https://www.geniuskitchen.com/recipe/pear-banana-bread-low-fat-353285

Meal 2

Peanut Butter Roasted Cauliflower and Carrot Salad Bowl

Prep Time

10 mins

Cook Time

30 mins

Total Time

40 mins

Peanut Butter Cauliflower Bowl with Roasted Carrots. Cauliflower tossed in peanut butter sauce and roasted, carrots tossed in hot sauce and roasted. Vegan Recipe, Gluten-free option.

Course: Main Course

Cuisine: Gluten-free, Vegan

Servings: 4

Calories: 306 kcal

Ingredients

For the Peanut Sauce:

  • 1/2 cup peanut butter , use sunbutter to make it nutfree

  • 1.5 tbsp lime juice

  • 1.5 tbsp soy sauce , use tamari to make gluten-free

  • 2 tbsp maple or sugar

  • 1 tsp vinegar

  • 2 tsp hot sauce or sriracha or sambal oelek , to taste

  • 1 inch ginger

  • 1 clove of garlic

  • 1/4 cup water

  • 1 tsp sesame oil

  • generous pinches of salt and black pepper , and 1/4 tsp pepper flakes (optional)

  • 1 to 3 tbsp flour , use rice flour for gluten-free

  • 1 small or half a head medium cauliflower chopped into small florets

For the Carrots:

  • 2 tsp sesame oil

  • 1 tsp hot sauce or sriracha

  • 1/2 tsp garlic powder

  • a pinch of salt

  • 4 or 5 carrots sliced

Bowl:

  • Greens, lettuce, or kale

  • crunchy veggies like peppers, cabbage

Instructions

  1. Preheat oven to 425 degrees F. Line a large baking sheet with parchment.

  2. Blend everything under peanut sauce. Taste and adjust flavor. Keep a quarter of the sauce for drizzling, transfer the rest to a large bowl. Add flour to the bowl to thicken the sauce so that it sticks to the veggies during baking.

  3. Take cauliflower florets one at a time, dip in peanut sauce and place floret on the lined baking sheet. Tap to remove excess sauce before placing. Some sauce might be left in the bowl, use as dressing later.

  4. Toss carrots with the ingredients under carrots and mix in. Spread on the sheet.

  5. Bake for 15 minutes, then reduce temperature to 400 degrees F and bake for another 10 to 15 minutes or until cauliflower is tender

  6. Prepare the bowls with lettuce or greens of choice. Add some bell pepper and apple or pear. Add the cauliflower and carrots, dress generously with the peanut butter sauce, some pepper flakes and scallions or basil. Serve with cooked grains like quinoa/rice, or spiced chickpeas for a hearty meal.

https://www.veganricha.com/2018/01/peanut-butter-cauliflower-bowl-with-roasted-carrots.html

Vegan + Paleo Moroccan Cauliflower Soup with Carrots, Apples and Pistachio Cream

Ingredients
  • 1/2 Cup Pistachios + additional for garnish * 67g, optional

  • 2 Tbsp Pompeian Smooth Extra Virgin Olive Oil

  • 2 Cups Peeled and sliced carrots about 4 large carrots

  • 1 Tbsp Garlic minced

  • 1 tsp Fresh ginger minced

  • 2 cups Large Apples cored and roughly chopped (about 3 chopped)

  • 3 Cups Cauliflower cut into bite-sized florets (about half a large head)

  • 1 cups Large onion roughly chopped (about 2 chopped)

  • 2 tsps Cumin powder

  • 1 tsp Cinnamon

  • 1/4 tsp Paprika

  • 1/8 tsp Allspice

  • 1 tsp Salt

  • Pepper

  • 2 Cups Reduced-sodium Vegetable broth

  • 7 Tbsp Water

  • Cilantro for garnish

Instructions
  1. Preheat your oven to 400 degrees and lay the pistachios on a small baking sheet. Place them in the oven until lightly browned and "toasted" smelling, about 5-7 minutes.

  2. Transfer the toasted pistachios to a small sauce pan and cover by about 1 inch with water. Bring to a simmer on medium heat and simmer until they soften, about 35 minutes. Make sure to keep them covered with water, so add any to the pot as necessary while they simmer.

  3. While the pistachios simmer, head the olive oil on medium heat in a large pan. Add in the carrots, garlic and ginger and cook, stirring frequently, for 2 minutes.

  4. Add in the chopped apples, cauliflower, onion, cumin powder, cinnamon, paprika, allspice, salt and a few good twists of pepper and stir until the spices and oil evenly coats all the vegetables. Cook, stirring occasionally, for 5 minutes.

  5. Add the vegetable broth into the pan and stir around. Cover the pan and simmer until the vegetables/apples are tender, about 20 minutes.

  6. Once the pistachios are soft, drain them and then add them into a high-powered blender, along with the water. Blend on medium speed (or "chop" on my blender) for 5 minutes, and then onto the highest speed ("puree") for 2 minutes until smooth and creamy, scraping down the sides of the blender every few minutes. You may have a few little chunks of pistachios, but they will get blended up once you had the vegetable mixture.

  7. Transfer all of the softened vegetable mixture, along with the broth, into the blender and blend on high speed until thick, creamy and smooth. **

  8. Garnish with cilantro and chopped pistachios and DEVOUR.

Recipe Notes

To make the pistachio cream, you will need a high-powered blender. If you don't have one, this soup still tastes GREAT without the cream. Just chop some pistachios and put them on top of the soup, as a garnish, when you serve it.

https://www.foodfaithfitness.com/moroccan-cauliflower-soup-with-carrots-apples-and-pistachio-cream-vegan-paleo/

Italian Vegetable Ragout with Chard

4 to 6 servings

  • 2 tablespoons extra-virgin olive oil

  • 1 medium onion, finely chopped

  • 3 to 4 cloves garlic, minced

  • 1 small eggplant, diced (see Note)

  • 1 to 1 1/2 cups sliced cremini or baby bella mushrooms

  • 1 medium zucchini, or 1 yellow summer squash

  • 10 to 12 ounces chard, (any variety)

  • 15- to 16-ounce can diced tomatoes (use Italian-style or fire-roasted)

  • 1 teas