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Meal 1

Chunky Portabella Veggie Burgers

  • 2 cups portabella mushrooms, cubed (smaller pieces); gills removed *see note about sauteing first.

  • 2 cups cooked black beans, rinsed and divided

  • 1 cup minced broccoli, fresh only

  • 1/2 cup red onion, minced

  • 3 XL eggs, beaten

  • 1/2 cup plus 2 Tbl Panko or Gluten Free Panko

  • 1 Tbl Montreal Steak Seasoning

  • 1 Tbl Worcestershire *for full vegetarian style use one that does not contain anchovies

  • 2 Tbl minced garlic

  • 3/4 cup fresh grated Parmesan *Look for vegetarian or vegan Parmesan cheese if you do not eat animal products

  • Olive oil

Instructions
  1. In a large bowl add 1 cup of black beans and mash with a masher (chunks are OK).

  2. Next, add in the mushrooms (preferred sauteed), the rest of the beans, broccoli, garlic, onion, Worcestershire and steak seasoning.

  3. Mix just until coated.

  4. Add in the eggs, cheese and bread crumbs and mix gently with a large spoon until the mixture is combined.

  5. Set aside while you place a medium non-stick pan over medium heat and add in 2 Tbl of oil.

  6. Once the oil starts to shimmer (about a minute or two), using dampened hands (the mixture will stick to you if you don’t), scoop a 1/2 cup of mixture into the palm of your hand and gently shape into a burger all the while pressing together. The mixture should hold a burger shape. If it doesn’t add just a Tbl more of bread crumbs.

  7. Place in the oil and cook for 3-5 minutes per side or until golden brown and a crust has formed on each side.

  8. Serve with hummus, guacamole or steak sauce.

https://www.thekitchenwhisperer.net/2014/04/12/chunky-portabella-veggie-burgers/

Wilted Mustard Greens with Acorn Squash and Pear

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Yield: 2-3

Ingredients

  • 1 medium-sized acorn squash (may substitute with other types of winter squash), seeds removed and reserved, peeled if desired, sliced

  • 2 T olive oil

  • to taste salt

  • 1 bunch mustard greens (or mizuna, kale, chard, spinach, or any other greens you have on hand), ribs removed, chopped

  • to taste salt

  • 2 cloves garlic, minced

  • 1/2 t fresh ginger, minced

  • 1/4 C shallot or onion or leek, sliced

  • 1 t maple syrup

  • 1 t molasses

  • pinch cayenne

  • 1 T orange or lemon zest

  • 1/4 C orange juice

  • 1 ripe pear or apple, sliced

  • 1/2 T lemon juice

Instructions

  1. Pre-heat the oven to 350F.

  2. Rub squash with 1 t oil and sprinkle with salt. Roast for 15 minutes, flip, and roast for about 15 more (or until squash is tender and pierces easily with a sharp knife).

  3. Toss squash seeds with 1 t oil and a pinch of salt. Roast on a baking sheet for about 10-15 minutes, or until crispy, stirring once. Salt lightly once removed from the oven.

  4. Heat skillet and add remaining oil. Add greens and a pinch of salt. Cook over medium-low heat for about 5 minutes, stirring occasionally. Add garlic through orange juice and cook for about 5 minutes more, stirring occasionally. Add pears or apples and cook for about 5 minutes, or until fruit is a bit tender, adding more orange juice if needed. Remove from heat and add lemon juice and taste for seasoning.

  5. Serve greens topped with roasted squash and roasted seeds.

http://www.de-ma-cuisine.com/mustard-greens-squash-pear/

Apple-Stuffed Acorn Squash

Ingredients

  • 1 medium acorn squash

  • 1 cup chopped peeled apple

  • 4 teaspoons honey

  • 2 teaspoons butter

  • 1/8 teaspoon ground cinnamon

Directions

  • Cut squash in half; discard seeds. Place squash cut side up in a 9x5-in. loaf pan. Fill centers with apple. Cover and bake at 400° for 30 minutes.

  • In a microwave-safe bowl, combine honey and butter. Cover and microwave on high for 15-20 seconds or until butter is melted. Drizzle over squash. Sprinkle with cinnamon.

  • Bake, uncovered, 25-30 minutes longer or until tender.

Nutrition Facts

1 each: 232 calories, 4g fat (2g saturated fat), 10mg cholesterol, 47mg sodium, 52g carbohydrate (0 sugars, 11g fiber), 3g protein.

https://www.tasteofhome.com/recipes/apple-stuffed-acorn-squash/

Banana, Mango, Apple Rice Kugel

INGREDIENTS
  • 3 cups cooked rice

  • 4 tablespoons butter, melted

  • 1 1⁄2heavy cream

  • 3⁄4cup raisins

  • 1 large banana, sliced

  • 1 mango, diced

  • 1 apple, peeled and chopped

  • 1⁄8teaspoon salt

  • 5 eggs, well beaten

  • 3⁄4cup sugar

  • 1 tablespoon cinnamon

  • coconut flakes

DIRECTIONS
  1. Add all of the ingredients and mix well.

  2. Put in well greased casserole dish.

  3. Cover and bake for for 1 hour at 350°F, mixing half way through.

  4. Top with additional cinnamon, sugar, and coconut flakes to taste last 15 minutes (uncovered).

https://www.geniuskitchen.com/recipe/banana-mango-apple-rice-kugel-53844

Meal 2

Acorn Squash, Mustard Greens and Apple Salad

INGREDIENTS

  • 1squash

  • 3/4teaspoon salt

  • 1/8teaspoon black pepper

  • 2teaspoons sherry vinegar

  • 1tablespoon olive oil

  • 4cups mustard greens

  • 1apple, thinly sliced

  • 1/2cup thinly sliced red onion

  • 1/4cup crumbled blue cheese

DIRECTIONS

  1. Cut 1 squash into thin moons; season with 1/4 tsp salt and 1/8 tsp black pepper. On an oiled grill or grill pan over medium-high heat, grill until tender, about 10 minutes per side. In a bowl, whisk 2 tsp sherry vinegar, 1 tbsp olive oil and 1/2 tsp salt. Toss with 4 cups mustard greens. Add squash; 1 apple, thinly sliced; 1/2 cup thinly sliced red onion; and 1/4 cup crumbled blue cheese. Toss and serve.

NUTRITION PER SERVING

263 calories per serving, 15 g fat (5 g saturated), 29 g carbs, 4 g fiber, 8 g protein

https://www.self.com/recipe/acorn-squash-mustard-greens-apple-salad

Mustard Greens Salad With Roasted Potatoes and Tomatoes

Ingredients
  • 2-3 medium-large white potatoes, unpeeled and chopped (about 4-5 cups)

  • 1 Tablespoon olive oil

  • 1 teaspoon sea salt

  • 1/2 teaspoon pepper

  • 5 cups mustard greens, stems removed, leaves washed, dried, and shredded or chopped

  • 4 tomatoes, quartered

  • 1/4 cup red onion, sliced thin

Vinaigrette Dressing
  • ¼ cup red wine vinegar

  • ½ Tablespoon shallot, minced

  • 1 clove garlic, minced

  • 1 Tablespoon maple syrup

  • 1 teaspoon dijon mustard

  • 1 Tablespoon fresh parsley, finely chopped

  • ⅓ cup olive oil

  • 2 Tablespoons water

  • ½ teaspoon sea salt

  • ½ teaspoon pepper

  • salt and pepper to taste

Instructions
  1. Preheat oven to 375° Add chopped potatoes to a baking sheet, toss with olive oil, salt and pepper. Spread potatoes in a single layer and roast in the oven for 40 minutes or until soft and golden brown.

  2. While the potatoes are roasting, chop your veggies and prepare dressing by placing all ingredients into a blender. Blend until smooth, set aside.

  3. When potatoes are done roasting, remove from oven and allow them to cool for 5-10 minutes.

  4. Place mustard greens in a large salad bowl, top with slightly cooled roasted potatoes, tomatoes, onions and pour 1/2 cup dressing over salad. Toss to combine. Taste and season with extra salt and pepper if needed.

https://www.eatingbirdfood.com/mustard-greens-salad-with-roasted-potatoes-and-tomatoes/

Green Bean Mushroom Saute

Prep Time 5 mins

Cook Time 25 mins

Total Time 30 mins

Course: Side Dish

Servings: 4

Ingredients

  • 1 lb fresh green beans

  • 1 pint small portobello mushrooms

  • 1 Tablespoon butter

  • 1/2 small yellow onion, cut into 1/4" slices

  • 3 cloves raw garlic, thinly sliced

  • 2 Tablespoons raw sliced almonds

  • 1/3 cup dry white wine

  • 1 teaspoon salt

  • 1 teaspoon fresh ground pepper

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

Instructions

  1. Cut ends off green beans, and then cut beans at an angle into about 2" pieces. For most green beans, you will get 2-3 pieces out of each bean. Rinse thoroughly and drain well

  2. Cut the stems off mushrooms. You want all of the mushrooms to be about the same size, so they cook at the same time. If you can find mini baby portobellos, leave them whole. Otherwise, cut each mushroom in half. DO NOT rinse mushrooms or they will absorb too much water. If you need to clean mushrooms, use a damp cloth to wipe off excess dirt.

  3. Add sliced almonds to large, dry non-stick skillet over medium heat. Toast almonds until golden brown. Watch carefully, or they will burn. Remove and set aside

  4. In same skillet, melt butter over medium heat. Add onions and a pinch of salt, and cook slowly for about 7 minutes, stirring occasionally, until the onions are golden. Add garlic and cook for 2 minutes

  5. Turn heat to medium high, and add green beans. Season with salt, pepper, onion powder & garlic powder. Cook for about 5 minutes, tossing occasionally so beans don't scorch.

  6. Reduce heat to medium low. Add mushrooms and white wine, toss together and cook for about 5 minutes. The alcohol will cook out, leaving just great flavor.

  7. Add toasted almonds, toss together, portion into a large serving container, and serve

https://karylskulinarykrusade.com/recipe-green-bean-mushroom-saute/

Mango-Banana Dessert Bruschetta

This sticky-sweet dessert bruschetta is absolutely delicious and so easy to make. Cinnamon, vanilla and EVOO flavors accent.

Ingredients

  • 1 large ripe banana, sliced

  • 1 mango, cubed

  • 1/2 tsp cinnamon

  • 1/2 tsp vanilla extract

  • 1 Tbsp Bertolli extra virgin olive oil

  • 1 tsp maple syrup

  • 1/8 tsp salt

  • bread: 2-3 large slices of french bread or any crusty bread - if using smaller baguette rounds, you will need about 8 slices

  • to serve:

  • drizzle of EVOO to taste

  • a few fresh mint sprigs

  • serving suggestion: serve alongside a scoop of vegan coconut-vanilla bean ice cream!

Instructions

  1. Prep your mango and banana and place the freshly sliced fruit in a small bowl. Add the cinnamon, salt, maple and vanilla extract and gently toss.

  2. Heat oven to 400 degrees and place your loaf of bread in the oven to toast and warm. The bread will be toasted in just a matter of minutes, so when it starts to brown a bit, turn off heat and set bread aside.

  3. Warm a large skillet over high heat. Add the one tablespoon Bertolli extra virgin olive oil. When oil is hot, add in the mango and banana mixture. Sauté on high for about 3-4 minutes, or until the fruit is caramelized and tender, but not overly mushy.

  4. Slice into your loaf of bread and place 2-3 large rounds of bread on a cutting board. Spoon the caramelized fruit mixture over top. Slice the bread into triangles, dividing each slice into to pieces. Note: If you are using smaller slices or baguette slices, you do not need to slice in half.

  5. Add the bruschetta slices to a serving platter and garnish with fresh mint. Drizzle additional EVOO over top so that the bread is well saturated with sweetness from the fruit and richness from the EVOO. Serve warm.

Yield: 4 servings Prep Time: 00 hrs. 10 mins. Cook time: 00 hrs. 10 mins.

http://kblog.lunchboxbunch.com/2015/07/caramelized-mango-and-banana-bruschetta.html

Meal 3

Baked Acorn Squash Broccoli Quiche

Acorn squash creates the perfect size bowl for a cup of soup, chili, oatmeal, and quiche!

Ingredients:

Yield: 2

  • 1 Acorn squash

  • Broccoli Quiche:

  • 1 cup of broccoli, chopped

  • 1/3 yellow onion, chopped

  • 4 egg whites

  • 1/2 cup of skim milk

  • 2 cloves of garlic, minced

  • 1/4 tsp of black pepper

  • 1/4 tsp of oregano

  • 1 Tablespoon of asiago/parmesan cheese, grated

Directions:

Bake Acorn Squash:

Pre-heat oven to 350 degrees F. Cut the acorn squash in half and scoop out the seeds, but save the seeds to make toasted seeds. In a baking pan, place the acorn squash halves with the flesh facing down and add 1/4 inch of water the pan. Bake for 40 minutes.

Prep the Broccoli Quiche:

While the acorn squash is baking, mix all the broccoli quiche ingredients in a medium bowl. After the acorn squash is done baking, keep the oven on 350 degrees, but remove the pan from the oven, drain the pan’s excess water, and flip over the acorn squash halves. Scoop out just enough flesh to fit half of the quiche mixture prepared (about 1 cup) in both of the acorn squash bowls.

Bake Broccoli Quiche in Acorn Squash:

Place the quiches in the oven and bake for 40 minutes until there is no more liquid in the quiches. During the last 15 minutes of baking, rinse the seeds, dry in a kitchen towel or paper towel, mix the seeds with ½ tsp of olive oil and 1 tsp of a salt free seasonings (herbs/spices), spread the seeds out onto a baking sheet or sheet of aluminum foil, and toast the seeds until the acorn squash quiches are done.

Take out the quiches from the oven and sprinkle them with few toasted seeds! Serve immediately. Grab a spoon and scoop into your acorn squash broccoli quiche!

Nutrition Information Per Serving:

Calories: 180 kcal, Fat: 1g, Cholesterol: 3 mg, Carbohydrates: 33g, Dietary Fiber: 5g, Protein: 14g, Sodium: 196 mg

http://www.drjanet.com/blog/2013/09/23/baked-acorn-squash-broccoli-quiche-low-cholesterol-food/

Mashed Rutabaga & Cauliflower

INGREDIENTS

  • 3TBS ghee

  • 1-2 cloves garlic, chopped

  • 1 head cauliflower, finely chopped

  • 2 medium/large rutabaga, diced

  • 1TSP Himalayan salt

  • 1/2TSP Black pepper

  • 2C Bone Broth

  • Thyme

  • Parsley

  1. Melt 2TBS ghee and add the garlic.

  2. After about 1-2 minutes, add the cauliflower, rutabaga, and sea salt and combine well with garlic and ghee.

  3. Add the broth and bring to a boil.

  4. Reduce to simmer and allow to cook until vegetables are soft, about 25-30 minutes, stirring every so often.

  5. Once softened, remove from heat and allow to cool for a few minutes.

  6. With a hand mixer, blend vegetables until smooth.

  7. Serve topped with an extra TBS of ghee and chopped thyme and parsley.

http://www.fairygutmother.com/mashed-rutabaga-cauliflower/

Roasted Green Beans, Cauliflower and Broccoli

Ingredients

1 cauliflower

1 broccoli

1 bunch spinach or morning glory

1 bunch Thai basil or regular basil plant and half plant tarragon (with some basil you never get the same taste, tarragon helps)

250g green beans

sesame oil

salt and pepper

garlic powder

onion powder

a clove of garlic

a shallot

thyme (fresh or dried)

roasted almonds, finely chopped

chiliflakes

a piece of ginger, finely chopped

a lemon (juice)

Method

Turn the oven and preheat to 200 degrees Celsius.

Put the cauliflower into small florets and mix in a food processor until rice.

Clean the beans and the broccoli and toss with 2 tablespoons sesame oil, salt, pepper and some chili flakes. Grate in the oven, for about 15 minutes. Afterwards you toss everything together and you put it back in one more time about 10 minutes.

Heat a tablespoon of sesame oil in a deep wok and put in the cauliflower rice.

Season with onion powder, garlic powder, thyme, salt and pepper. Do this to taste. I'm a garlic fanatic ... maybe even chili powder

Stir until rice bakes a little brown. Remove from heat and set aside.

Cut the stems of the spinach in sticks of 5 cm and remove the leaves from the basil stalks.

Stir fry a chopped garlic clove and ginger (very fine) in some sesame oil.

Stir fry the stems of the spinach, along with a chopped shallot.

After five minutes put in the leaves of the spinach and basil. The basil stalks you don't need anymore.

Squeeze half a lemon over it.

Now mix the roasted vegetables with cauliflower rice and stir-fried vegetables.

Garnish with toasted almonds, black sesame seeds, extra sesame oil, pepper and salt.

https://thefeedfeed.com/handsoff_myfood/roasted-green-beans-cauliflower-and-broccoli

Banana Mango Muffin

Prep Time 15 mins

Cook Time 16 mins

Total Time 31 mins

Ingredients

  • 1 large bananas mashed about a cup

  • ¼ cup sour cream/ yogurt

  • 2 large eggs

  • 1 teaspoon vanilla extract

  • 2 cups all purpose flour

  • ½ cup brown sugar

  • ½ cup granulated sugar

  • 1 teaspoon baking soda

  • 1 teaspoon baking powder

  • ½ teaspoon salt

  • 1 large mango chopped about a cup or more

  • ½ cup raisins

  • 1 teaspoon ground ginger powder/

  • ½ cup 4 ounce unsalted melted butter (replace with oil)

  • 1 -2 Tablespoons dark rum optional

Cream Cheese Glaze

  • 4 oz. cream cheese room temperature

  • ½ cup confectioners' sugar

  • 2 to 3 Tbs. cold whole or low-fat milk

  • 1 teaspoon pure vanilla extract

  • ½ teaspoon lime/lemon

  • 1 teaspoon grated lime

Instructions

  1. Preheat oven to 350 degrees. Grease a loaf or muffin pan with baking spray; set aside

  2. In a small bowl whisk together eggs, mashed bananas, sugar (brown and white) sour cream and vanilla.

  3. In another bowl combine flour, baking powder, baking soda, and salt

  4. Gradually add wet ingredients to the bowl of dry ingredients add whisk with a spatula until thoroughly mixed.

  5. Throw in mango, raisin and ginger spice. Fully combine to incorporate ingredients.

  6. Finally pour in melted butter thoroughly mix. Scrape down sides.

  7. Pour mixture into prepared loaf pan – bake for about 60-75 minutes, if using a loaf pan or until a toothpick inserted comes out clean

  8. If using a muffin pan bake for 16 -20 minutes or until a tooth pick inserted comes out clean.

  9. Let it cool before glazing.

Cream cheese Glaze

  1. Whip together cream cheese, powdered sugar, vanilla , grated lime, lime juice and 2 tablespoons of milk until very creamy. Add more milk to get desired consistency for drizzling. Pour on cake

https://www.africanbites.com/banana-mango-muffin/

Extras

Green Bean Casserole with Cauliflower Cream

Ingredients

  • 1 cup chopped yellow onion

  • 1/4 cup olive oil, divided

  • 7/8 teaspoon kosher salt, divided

  • 3/4 teaspoon black pepper, divided

  • 1 pound green beans, cut into 2-in. pieces

  • 12 ounces shiitake mushrooms, stemmed and halved

  • 1 (8-oz.) container cremini mushrooms, quartered

  • 3 cups chopped cauliflower (about 9 oz.)

  • 1 1/2 cups 2% reduced-fat milk

  • 1/2 cup water

  • 2 dried bay leaves

  • 2 thyme sprigs

  • 2 garlic cloves, crushed

  • 1 tablespoon dry sherry

  • 1/8 teaspoon ground nutmeg

  • Cooking spray

  • 3 ounces whole-wheat bread, torn (about 2 1/2 cups)

How to Make It

Step 1

Preheat oven to 425°F.

Step 2

Combine onion, 2 tablespoons oil, 3/8 teaspoon salt, 1/4 teaspoon pepper, green beans, and mushrooms on a foil-lined baking sheet. Bake at 425°F for 15 minutes or until browned.

Step 3

Bring cauliflower and next 5 ingredients (through garlic) to a simmer in a saucepan over medium; cook 25 minutes or until tender. Remove pan from heat. Carefully place cauliflower mixture in blender; blend until smooth. Return puree to pan; stir in remaining 1/2 teaspoon salt, remaining 1/2 teaspoon pepper, sherry, and nutmeg.

Step 4

Place green bean mixture in an 11- x 7-inch baking dish coated with cooking spray; top with cauliflower mixture. Combine remaining 2 tablespoons oil with bread; sprinkle over dish. Bake at 425°F for 10 minutes.

  • Calories 136

https://www.cookinglight.com/recipes/green-bean-casserole-cauliflower-cream

Roasted Cauliflower & Apple Soup

5.0 from 1 reviews

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An unusual flavour combo that just works. Caramelized cauliflower and sweet, tart apple make this hearty, healthy, stick-to-your-ribs soup.

Ingredients

  • Roasted veggies:

  • 1 large head of cauliflower, broken into small florets

  • 2 sweet apples (such as Honeycrisp), peeled and diced

  • 2 Tbsp olive oil

  • Pinch of ground cinnamon

  • Pinch of thyme

  • Salt & pepper

  • .

  • 1 onion, peeled and diced

  • 2 Tbsp butter

  • 4 cloves garlic, minced

  • 2 tsp chopped fresh sage

  • Pinch of red chili flakes (optional)

  • 5 cups chicken (or vegetable) stock

  • Salt and pepper, to taste

Instructions

  1. Preheat oven to 400 F. Line a baking tray with aluminum foil. Place cauliflower and apple pieces on baking tray and drizzle with olive oil, cinnamon, thyme, salt, and pepper; toss to coat. Roast for about 20 minutes until softened and lightly golden. Remove from heat and set aside.

  2. In a large, heavy bottomed pot, saute onion in butter until softened, about 5 minutes. Add garlic, sage and chili flakes and cook for another 2 minutes until garlic is fragrant.

  3. Transfer onion mixture to a blender (or alternatively use an immersion blender). Add chicken stock, roasted cauliflower and apples, and blend until smooth. Season with salt and pepper, to taste. Transfer back to pot to keep warm, or serve immediately.

http://portandfin.com/roasted-cauliflower-apple-soup/

941-378-9036

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