Meal 1
Super Nacho Taters
Nacho Taters
Prep Time15 mins
Cook Time1 hr
Total Time1 hr 15 mins
Total Cost: $6.84 serving / $1.71 serving
Servings: 4
Ingredients
4 russet potatoes, about 1 lb. each $3.48
2 tsp vegetable oil $0.02
1 cup frozen corn kernels, thawed $0.37
1/2 recipe red enchilada sauce* $0.40
4 oz. cheddar cheese, shredded (about 1 cup) $1.22
1 15 oz. can black beans $0.72
3 green onions $0.32
2-3 jalapeños, pickled or fresh $0.31
Instructions
Preheat the oven to 400 degrees. Line a baking sheet with foil. Wash the potatoes well, then dry with a paper towel. Coat each potato in vegetable oil, then prick the skin a few times with a fork. Place the potatoes on the baking sheet and transfer into the oven. Bake for 45 minute to an hour, or until soft all the way through.
While the potatoes are baking, prepare the toppings. Prepare the enchilada sauce according to this recipe, then set aside. Slice the green onions and jalapeño, shred the cheese, rinse and drain the black beans, and allow the corn to thaw.
Once the potatoes are cooked through, remove them from the oven (but leave it on, the potatoes will go back in). Cut each one lengthwise down the center, then once across. Open the potatoes up and mash the insides slightly.
Drizzle a couple tablespoons of enchilada sauce over each potato, then top with black beans, corn, jalapeños, and a handful of cheddar cheese. Transfer the potatoes back into the oven for 3-5 minutes, or until the cheese has melted. Remove the potatoes from the oven, drizzle with more sauce if desired, then sprinkle with sliced green onions.
https://www.budgetbytes.com/nacho-taters/?utm_campaign=yummly&utm_medium=yummly&utm_source=yummly
Cauliflower Wings
1 large head of cauliflower
3/4 bottle of Wing-Time Buffalo Sauce
1 cup + 2 Tbsp non-sweetened, plain almond milk
3/4 cup chickpea flour
1 tsp garlic powder
1 tsp onion powder
1 tsp curry powder
2 Tbsp nutritional yeast
Preheat the oven to 450°F. Lightly spray a large non-stick baking sheet with oil. Separate/chop the cauliflower into florets. Combine the flour, spices and nutritional yeast in a bowl and stir until well combined. Coat a handful of cauliflower pieces in soymilk and then with the flour mixture. Place on the baking sheet and bake for 20 minutes or until crispy. While the cauliflower is in the oven, heat the Wing-Time sauce in a medium sauce pan over low heat. Whisk in 2 Tbsp of almond milk. When the cauliflower is looking crispy, turn it with a wooden spoon and heat the oven to broil. Allow the cauliflower to broil with the oven open for 5-7 minutes or until beginning to brown. Pull it out of the oven and place it in a large bowl. Pour the hot sauce mixture over it and toss to coat. http://evolvevegan.blogspot.com/2013/06/cauliflower-wings-revisited.html
Easy Stuffed Mushrooms with Spinach and Cream Cheese
A low-carb appetizer or snack.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Servings: 4 servings
Ingredients
8 ounces mushrooms white or bella
1/3 cup cream cheese, 1/3 less fat whipped
1 Tablespoon Parmesan cheese
1/4 teaspoon Jane's Krazy Mixed-Up Salt or garlic salt
2 Tablespoons Spinach,or any greens on hand, chopped defrosted and pressed dry
1 Tablespoon Panko breadcrumbs Optional
Instructions
Preheat oven to 350 degrees F.
Pop out the stem of the mushroom, leaving the cap. Reserve stems for another use or discard.
Brush off any dirt on the mushrooms with a damp paper towel.
Mix cream cheese, Parmesan cheese, salt and chopped spinach in a bowl.
Fill the opening in each mushroom with the cream cheese mixture.
Lightly sprinkle Panko breadcrumbs on top of the cream cheese mixture, if using.
Place mushrooms on a baking sheet coated with cooking spray.
Bake for about 15 minutes. Juices will begin to pool at the bottom of the mushrooms and the top will begin to lightly brown.
Remove from oven and serve hot.
https://www.dinner-mom.com/easy-stuffed-mushrooms/
SLOW COOKER APPLE PEAR CRISP
yield: 8 SERVINGS
prep time: 15 MINUTES
cook time: 4 HOURS
total time: 4 HOURS 15 MINUTES
INGREDIENTS:
4 apples, peeled and cut into 1/2-inch slices
3 Bosc pears, peeled and cut into 1/2-inch slices
1/3 cup light brown sugar
1 tablespoon all-purpose flour
1 tablespoon lemon juice
1/2 teaspoon ground cinnamon
1/4 teaspoon kosher salt
Pinch of ground nutmeg
FOR THE TOPPING
3/4 cup all-purpose flour
3/4 cup old fashioned oats
1/2 cup chopped pecans
1/3 cup light brown sugar
1/2 teaspoon ground cinnamon
1/2 teaspoon kosher salt
8 tablespoons unsalted butter, cut into cubes
DIRECTIONS:
To make the topping, combine flour, oats, pecans, sugar, cinnamon and salt in a medium bowl. Add cold butter and toss to coat, using your fingers to work the butter into the dry ingredients until it resembles coarse crumbs; set aside.
Lightly coat the inside of a 4-qt slow cooker with nonstick spray. Place apples, pears into the slow cooker. Stir in brown sugar, flour, lemon juice, cinnamon, salt and nutmeg. Sprinkle with reserved topping, using your fingertips to gently press the crumbs into the batter.
Place a clean dishtowel over the slow cooker. Cover and cook on low heat for 2-3 hours or high heat for 90 minutes. Remove the dishtowel and continue cooking, uncovered, until the topping is browned and the apples are just tender, about 1 hour.
Serve warm.
https://damndelicious.net/2018/03/20/slow-cooker-apple-pear-crisp/print/
Meal 2
Beans & Greens Soup
Ingredients:
1 (1-pound) package Camellia Brand Dried Beans (options: Garbanzos, Lentils, Navy Beans, Great Northern Beans, etc.)
2 tablespoons fat (options: olive oil, avocado oil, butter, etc.)
2 cups chopped onion (options: white, red, leeks, shallot or any combination)
2 cups chopped vegetables, if desired (options: celery, carrots, bell pepper, fennel or any combination)
3 cloves garlic, chopped
8 cups broth (options: vegetable, chicken, beef, mushroom, etc.)
1/4 teaspoon crushed red pepper flakes
3 cups chopped greens (options: kale, collard, spinach, arugula, Swiss chard, cabbage, watercress, etc. or any combination)
2 tablespoons vinegar (options: red wine, cider, champagne, mirin, white balsamic, flavored, etc.)
1 teaspoon salt
1/4 teaspoon pepper
Yield:
10 cups
Directions:
Rinse and sort beans.
Heat olive oil in a large Dutch oven over medium-high heat.
Add chopped onion and chopped vegetables and sauté for 3 minutes. Add garlic and cook 1 minute more.
Add broth, beans and red pepper flakes; bring to a boil. Reduce heat, cover and simmer until beans are tender. (See our bean cooking chart for cooking times per individual bean/pea varieties). Add more broth or water as needed.
Stir in greens, vinegar, salt and pepper. Cook until greens are wilted (1 minute for spinach or watercress, and up to 20 minutes for collards or chard).
https://www.camelliabrand.com/recipes/beans-and-greens-soup/
Crudité Platter
Ideas:
Broccoli and cauliflower
Bell peppers and other sweet peppers
Root veggies – carrots, beets, jicama, radishes
Cucumbers
Baby summer squash – zucchini, yellow squash, pattypan
Tomatoes
Peas and string beans
Asparagus
Celery
Fennel
Endive + lettuce hearts – great for using as “boats” for dip and sauces
Artichokes – steamed, grilled, or marinated
DIPS + SAUCES FOR A CRUDITÉ PLATTER
Next up are the dips. You can go the traditional route and serve the vegetables with a really good vinaigrette, like a basic Dijon, which is excellent with just about every veggie out there. Or you can serve up an assortment of dips. I like to include a nice range of flavors and textures, making sure that there’s something for everyone. For example, I like to always include some great vegan or non-dairy options. I should mention, too, that a crudité platter really is a crowd pleaser because it is so versatile and you truly can have something on it for every dietary need, personal preference, etc.
https://helloveggie.co/how-to-build-crudite-platter/
These Mini Grilled Cheese Sandwich Appetizers are perfect for summer entertaining, and they are easy to whip up for a crowd!
Servings
Prep Time
10-15 sandwiches
20minutes
Cook Time
10minutes
Ingredients
1 long French baguette thinly sliced
1cup grated aged cheddar cheese
3-4tbsp butter
Toppings:
Slicedsautéed mushrooms
Sliced sundried tomatoes
Arugula
leaves fresh basil optional
red chili flakes
Cracked black pepper and sea salt
Instructions
Sauce mushrooms in a frying pan over med-high heat. Slice sundried tomatoes and prepare other toppings in the meantime.
Slice baguette relatively thinly, then top with cheese, mushrooms, sundried tomatoes, arugula and fresh basil. Sprinkle with a pinch of red chili flakes, some black pepper and sea salt.
Cook sandwiches in batches of 5 or 6 in a large frying pan on med-low heat, melting 1-2 tbsp of butter at a time.
Cook for about 3-4 minutes each side until cheese starts to melt and the outside of the sandwiches gets crispy.
Serve immediately with ketchup and sriracha - enjoy!
https://thegirlonbloor.com/course/appetizers/
Oven-Dried Tomato Slices
Prep Time
5 minutes
Cook Time
6 hours
Total Time
6 hours 5 minutes
Makes: 40 to 50 slices
Ingredients
8 to 10 medium round or plum (Roma) tomatoes, any color, washed and dried
Method
Preheat the oven to 200º F, and line two baking trays with parchment paper. Set aside.
With a sharp or serrated knife, core each tomato and then cut into slices about 1/4-inch thick. Arrange slices in a single layer on the prepared baking tray; no need to leave much space between.
Bake until the tomatoes have sunken, and appear shriveled and leathery with caramelized edges, between 4 and 6 hours, rotating the pans from top to bottom and front to back every 2 to 3 hours. Timing will depend on how meaty, juicy, and thick the slices are, as well as the temperature you're baking at -- check for doneness regularly.
Remove the trays from the oven, and allow the tomatoes to cool 1 hour on the tray. Transfer the slices to cooling racks to finish cooling and drying.
When completely cool and dry, pack the slices into zipper-top plastic bags. Keeps refrigerated up to 2 weeks, or in the freezer up to 2 months. (See HGN Notes for instructions to pack in oil, if desired.)
http://heathergnutrition.com/2016/08/oven-dried-tomato-slices/
Delicious Fruit Salad with Greek Yogurt and Dried Cranberries
Calories (per serving):
367
Servings:
serves 4
Cooking Time:
15 minutes
- 200gr (7oz) Greek yogurt - 1 banana (150gr / 5oz), peeled and cut in slices - 1 apple (300gr / 10.5oz), peeled and cut in small pieces - 2 pears (250gr / 9oz), peeled and cut in small pieces - 4 tablespoons (30gr / 1oz) walnuts, crumbled - 3 tablespoons (30gr / 1oz) dried cranberries or raisins - 2 tablespoons honey
Preparation
Put the fruits in a bowl. Add the honey, stir and let it marinate for 10 minutes. Place an equal amount of the fruits in 2-4 smaller bowls and add the yogurt (about 1-2 tablespoons per bowl). Garnish with the walnuts and the cranberries and drizzle with a little more honey. Kali oreksi!
https://www.littlecookingtips.com/content/delicious-fruit-salad-greek-yogurt-and-dried-cranberries
Meal 3
Insanely Easy Vegetarian Chili
Prep 25 m
Cook 30 m
Ready In 55 m
Ingredients
1 tablespoon vegetable oil
1 cup chopped onions
3/4 cup chopped carrots
3 cloves garlic, minced
1 cup chopped green bell pepper
1 cup chopped red bell pepper
3/4 cup chopped celery
1 tablespoon chili powder
1 1/2 cups chopped fresh mushrooms
1 (28 ounce) can whole peeled tomatoes with liquid, chopped
1 (19 ounce) can kidney beans with liquid
1 (11 ounce) can whole kernel corn, undrained
1 tablespoon ground cumin
1 1/2 teaspoons dried oregano
1 1/2 teaspoons dried basil
Directions
Heat oil in a large saucepan over medium heat. Saute onions, carrots, and garlic until tender. Stir in green pepper, red pepper, celery, and chili powder. Cook until vegetables are tender, about 6 minutes.
Stir in mushrooms, and cook 4 minutes. Stir in tomatoes, kidney beans, and corn. Season with cumin, oregano, and basil. Bring to a boil, and reduce heat to medium. Cover, and simmer for 20 minutes, stirring occasionally.
https://www.allrecipes.com/recipe/22919/insanely-easy-vegetarian-chili/
Cheesesteak Potato Skins
Cheesesteak Potato Skins are mash-up of classic potato skins and Philly Cheesesteak Sandwiches, making them the ultimate party appetizer!
Servings 12 skins
Calories 238 kcal
Author Becky Tarala
Ingredients
6 medium russet potatoes
2 Tbsps olive oil split
kosher salt and fresh ground black pepper
4 white mushrooms sliced
1/2 cup onion diced
1/4 cup red bell pepper diced
1/4 cup green bell pepper diced
3/4 lb sliced deli roast beef
2 Tbsps butter melted
1/2 lb white American cheese shredded
2 green onions sliced (optional)
Instructions
Preheat oven to 400 degrees. Wash potatoes and thoroughly dry. Pierce potatoes several times with a sharp knife and place on a baking sheet. Using your hands, rub 1 Tbsp of olive oil over the outsides of the potatoes. Sprinkle the potatoes lightly with kosher salt. Bake in the preheated oven for 50 minutes. Remove from the oven and let cool for 10 minutes or until cool enough to handle.
In a skillet heat the remaining 1 Tbsp of olive oil over medium-high heat. Cook the mushrooms for 3 minutes until beginning to brown. Add the onions and bell peppers to the pan and season with a pinch of salt and pepper. Cook for 3 more minutes, stirring frequently. Add the roast beef to the skillet and cook for 2-3 minutes, or until the meat is cooked to your liking.
Slice the potatoes in half lengthwise and scoop out the flesh leaving abut 1/4 inch of the potato. Brush the inside of the potato with the melted butter, then flip face down and return to the oven for 5 minutes. Flip the skins using tongs and cook for an additional 3 minutes.
Sprinkle a little bit of shredded cheese into each skin, fill with the meat mixture, then top with remaining shredded cheese. Return to the oven and cook for 4 minutes, or until the cheese is melted. Top with green onions, if desired.
Recipe Notes
Shop at your grocery store deli counter for the sliced roast beef and American cheese. I order top round roast beef sliced thin and the cheese sliced into a large chunk so I can then shred it at home with a cheese grater. You can omit the onions, mushrooms, or bell peppers to suit your tastes. Use the potato flesh for mashed potatoes!
Nutrition Facts
Cheesesteak Potato Skins
Amount Per Serving
Calories 238Calories from Fat 99
% Daily Value*
Total Fat 11g17%
Saturated Fat 5g25%
Cholesterol 41mg14%
Sodium 567mg24%
Potassium 590mg17%
Total Carbohydrates 20g7%
Dietary Fiber 1g4%
Sugars 1g
Protein 13g26%
Vitamin A7.5%
Vitamin C31.9%
Calcium23.2%
Iron9.5%
* Percent Daily Values are based on a 2000 calorie diet.
https://realhousemoms.com/cheesesteak-potato-skins/
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
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.
While the potatoes are roasting, chop your veggies and prepare dressing by placing all ingredients into a blender. Blend until smooth, set aside.
When potatoes are done roasting, remove from oven and allow them to cool for 5-10 minutes.
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/
Roasted Mango, Pineapple, and Banana with Maple-Ginger Glaze
6 Servings
Ingredients
1 tablespoon pure vanilla extract
6 tablespoons pure maple syrup
2 teaspoons freshly grated ginger
6 tablespoons freshly squeezed orange juice (1 orange)
2 pineapples, peeled and cored
3 large ripe mangoes, peeled and pitted into halves
3 bananas, peeled and cut into 1/2-inch pieces
Butter-flavor cooking spray
Directions
1. Heat oven to 450 degrees with two racks centered. In a medium bowl, combine the vanilla extract, maple syrup, ginger, and lemon juice.
2. Spray two 12-by-14-inch roasting or jelly-roll pans with cooking spray. Cut one pineapple into 1-inch rounds, and arrange in one roasting pan. Cut second pineapple into 1/2-inch rounds, and arrange in the other pan. Divide mango halves evenly between pans. Brush all fruit lightly with maple glaze. Roast fruit until it starts to brown slightly, 25 to 40 minutes; timing will vary with juiciness of pineapple. Use a spatula to turn fruit over, and brush with glaze again. Cook 10 minutes more. Divide banana pieces evenly between pans, brush with glaze, and cook until golden brown, 15 to 20 minutes.
3. Pour the remaining glaze into a small nonstick skillet. Place the skillet over medium heat, and reduce the liquid until it is thick, 4 to 6 minutes.
4. To serve, arrange 1-inch pieces of pineapple on six plates. Top with half a mango. Arrange 1/2-inch pineapple slices over mango. Arrange banana pieces around edge of plate. Pour a little glaze over each plate.
https://www.marthastewart.com/1151079/roasted-mango-pineapple-and-banana-maple-ginger-glaze?printview
Extras
Instant Pot Vegan Mushroom Bourguignon with Potato Cauliflower Mash
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Servings: 3
Calories: 235 kcal
Ingredients
Mushroom Bourguignon:
2 tsp oil
1/2 medium onion chopped
4 cloves of garlic finely chopped
10 oz sliced mushrooms mixed or white or cremini
1/4 cup brandy or whiskey or red wine or use broth
3/4 cup chopped carrots
1 cup chopped celery
3/4 tsp dried thyme or 1 tbsp fresh
1/4 tsp garlic powder
1 tbsp soy sauce ,tamari for gluten-free, coconut aminos for soyfree
2 tsp tomato paste
1/2 cup water or broth
1 tbsp cornstarch or arrowroot starch mixed in 3 tbsp water (you can also add 2 tbsp of the mashed potato mixture to thicken)
1 cup of spinach or greens
Potato Mash:
1 large potato cubed small
1 cup cauliflower florets (heaping cup)
1 tbsp olive oil
2 to 4 tbsp non dairy milk
1/4 tsp each salt garlic powder
black pepper to taste
Instructions
Heat the Instant Pot on Saute. Add oil. When the oil is hot, add the onion, garlic, mushrooms and a good pinch of salt and give them a quick mix. Cook for 3 to 4 minutes until golden on some edges. Add a tbsp of water if browning too quickly.
Add the wine and mix well for a few seconds to cook out the alcohol.
Add the carrots, celery, thyme and garlic and mix well. Add the soy sauce, tomato paste, 1/3 tsp salt (if using water or unsalted broth) and water/broth and give it a mix. Cancel saute. You can also add in 1 bay leaf and some rosemary for flavor variation at this point.
Place the steamer basket on top of the mushroom mixture. Add potato and cauliflower to it.
Close the Instant Pot lid. Pressure Cook for 9 to 10 minutes (Manual hi pressure). Add a minute if using larger quantity of either mushroom mix or potatoes, or if doubling.
Let the pressure release naturally once the cooking is complete. Open the lid and carefully remove the steamer basket.
Put the pot on saute, Add cornstarch slurry and give it a mix (you can also add 2 tbsp of the mashed potato mixture to thicken). Add spinach or baby kale and black pepper and mix. Bring the mixture to a boil to thicken, then cancel saute. Taste and adjust salt and flavor.
Meanwhile. Transfer the steamed potato and cauliflower to a bowl and mash roughly. Add garlic powder, salt, pepper, olive oil, non dairy milk and optionally fresh/dried herbs of choice(eg. thyme, rosemary, chives) and mash well to preferred consistency.
Serve the mash layered with the mushroom bourguignon. Garnish with some fresh thyme or basil and black or white pepper.
https://www.veganricha.com/2018/10/vegan-mushroom-bourguignon-instant-pot.html
Thai Cauliflower Rice Salad with Peanut Butter Sauce
Prep time
10 mins
Cook time
10 mins
Total time
20 mins
An exotic and colorful combination, which replaces the rice with the nutrient-loaded cauliflower. The secret of this dish is a delicious ginger-peanut butter sauce.
Author: The Awesome Green
Recipe type: Salad
Cuisine: Vegan, Gluten-Free
Serves: 4
Ingredients
For the salad
1 medium cauliflower head
1 cup coconut milk
1 small onion, finely diced
2 garlic cloves, minced
1 small bunch fresh parsley
2 spring onions, roughly chopped
¼ cup toasted almonds, chopped
1 mango, peeled and cut it small cubes
1 bell pepper, cut in small cubes
½ cup red cabbage, finely chopped
1 tsp coconut oil
For the sauce
2 tbsp peanut butter
1 inch ginger piece, peeled
2 limes, juice only
1 tsp organic raw honey
¼ cup water
½ tsp sea salt
Instructions
Remove the cauliflower greens, cut in florets, rinse and drain well.
Place the florets in the food processor and pulse until you obtain the rice size.
Heat the coconut oil in a large skillet, add the onion and garlic and fry for a minute.
Add the cauliflower and coconut milk, mix to combine and cook for five minutes on low heat, until the cauliflower is tender, but not mushy.
Remove from the heat and let cool.
Add the cauliflower, mango, bell pepper, red cabbage, spring onion and parsley in a large bowl and mix to combine.
Place the sauce ingredients in the blender, and pulse to obtain a smooth, creamy liquid.
Pour over the cauliflower salad and toss carefully, to combine.
Top with fresh parsley and almonds and serve.
https://www.theawesomegreen.com/thai-cauliflower-rice-salad-with-peanut-butter-ginger-sauce/