Meal 1
Sustenance Stew
INGREDIENTS
For the cauliflower rice:
2 medium heads cauliflower, cut into florets
1/4 cup (60ml) extra-virgin olive oil
1 teaspoon salt, plus more to taste
For the stew:
1 tablespoon grapeseed oil or extra-virgin olive oil
1 medium yellow onion, roughly chopped
2 teaspoons minced garlic (about 2 cloves)
3 cups (720ml) vegetable broth
2 (14.5-ounce/411g) cans whole tomatoes with their juice
1 1/2 tablespoons minced fresh ginger
1/4 teaspoon red pepper flakes
4 cups (570g) peeled and roughly diced orange-flesh sweet potatoes
3 cups (210g) chopped broccoli florets
4 cups (120g) Swiss chard, stalks removed, leaves cut into ribbons (about 1 large bunch)
1/3 cup (43g) roasted almond butter
1/2 cup (14g) loosely packed finely chopped cilantro
1 medium avocado, pitted, peeled, and sliced
1/2 cup (80g) sliced raw almonds
Optional Boosters:
1/4 cup (35g) shelled hemp seeds
1 tablespoon chia seeds (black or white)
1/4 cup (10g) pea greens
METHOD
1 Make the cauliflower rice: Preheat the oven to 375°F (180°C). Line a large baking sheet with a silicone liner or parchment paper.
Put the cauliflower florets in a food processor and pulse about 5 times, until the cauliflower has the texture of couscous. You may have to process in two batches. Transfer the cauliflower to a large bowl and stir in the oil and 1 teaspoon of salt until well combined.
Transfer the “rice” to the prepared baking sheet and bake for 15 minutes. Stir with a spatula
or wooden spoon and continue to roast for another 15 minutes, until the “rice” begins to brown. Set aside until ready to serve.
2 Make the stew: In a large pot over medium heat, warm the oil and sauté the onion and garlic with a pinch of salt for about 5 minutes, until the onion is soft and translucent.
Meanwhile, add the broth, tomatoes, ginger, and red pepper flakes to your blender and pulse a few times on low until rustically chopped and combined but not blended. Stir this broth mixture along with the chopped sweet potatoes in with the sautéed onion.
3 Simmer the stew: Increase the heat to high and bring the mixture to a boil. Lower the heat to medium, add 1/2 teaspoon of salt, and simmer, uncovered and stirring occasionally, for about 15 minutes, until the sweet potato is just tender.
4 Finish the stew: Add the broccoli and simmer for another 5 minutes. Stir in the chard and almond butter and simmer for another 5 minutes, until the chard is just wilted.
The broth should be absorbed and you should have a creamy vegetable dish. Stir in the cilantro and tweak the salt to taste.
3 Serve the stew: To serve, spoon equal amounts of the cauliflower rice into bowls and spoon the stew next to or over the “rice.” Top with the avocado and sliced almonds and sprinkle with the hemp seed and chia seed boosters. Finish by topping with the pea greens booster.
https://www.simplyrecipes.com/recipes/sustenance_stew_with_sweet_potatoes_and_swiss_chard/
Broccoli Corn Salad
Ingredients
Salad Ingredients:
1 large or 2 medium heads of broccoli
1 cup cherry tomatoes halved or quartered if larger
1/2 can corn or corn from 1 large ear or corn
1 large carrot grated
1/4 cup craisins dried cranberries
Dressing Ingredients:
4 Tbsp Ranch
4 Tbsp Mayo
2 small or 1 large garlic clove pressed
Instructions
Chop broccoli into small florets. Use a potato peeler to peel the stems and dice cleaned stems to use in your salad as well (no waste!).
In a large bowl, combine chopped broccoli, 1 cup sliced tomatoes, corn kernels, 1 grated carrot, and 1/4 cup craisins.
In a small bowl or measuring cup, stir together 4 Tbsp ranch, 4 Tbsp mayo and 2 cloves of pressed garlic. Mix until smooth then stir the dressing into the salad to taste. We used the entire amount.
https://natashaskitchen.com/broccoli-corn-salad/
Warm Swiss Chard and Mushroom Salad
Ingredients
1 tablespoon olive oil
2 cloves garlic, minced
1 bunch Swiss chard, cut into thin strips
10 cremini mushrooms, sliced
1/4 cup chopped onion
3 tablespoons balsamic vinegar
12 grape tomatoes, quartered
2 tablespoons crumbled blue cheese
1 pinch salt and ground black pepper to taste
Directions
Heat the olive oil in a skillet over medium-low heat. Cook the garlic in the oil until just fragrant, about 1 minute. Add the Swiss chard to the garlic and cook until wilted, 3 to 5 minutes; transfer the chard and garlic to a bowl, reserving any liquid in the skillet and returning it to the heat.
Cook the mushrooms and onion to the reserved liquid in the skillet until warmed, 2 to 3 minutes. Pour the balsamic vinegar over the mushroom and onion mixture; cook and stir another 2 to 3 minutes; add to the bowl with the chard mixture along with the tomatoes. Gently mix to incorporate. Toss with the blue cheese. Season with salt and pepper to serve.
https://www.allrecipes.com/recipe/217277/warm-swiss-chard-and-mushroom-salad/
Haitian Banana Yam Pudding
Makes 6 to 8 individual puddings
Pudding Ingredients
2 cups cooked, mashed yams
2 quite-ripe bananas, peeled and mashed
1 cup milk
2 Tbsp sugar
1/2 tsp salt
1/8 tsp nutmeg
1/8 tsp cinnamon
2 egg yolks, beaten
5 Tbsp black seedless raisins
Caramel Sauce Ingredients
1 1/2 cups granulated sugar
3 Tbsp light corn syrup
1/2 cup water
1 stick softened unsalted butter
1 1/2 cups heavy whipping cream
Whipped Cream Garnish Ingredients
1/2 cup whipping cream
confectioners sugar to taste
1/8 tsp vanilla
Instructions
Blend sweet potatoes and mashed bananas. Whisk in milk and mix until very smooth. (I used an immersion blender.) Add the rest of the ingredients and incorporate well. Fill well-buttered custard cups two-thirds full with pudding. Bake at 300 for 50 minutes until well set and firm.
Make caramel sauce: In a heavy saucepan, heat sugar, syrup and water over medium heat, whisking until sugar dissolves. Turn up the heat and allow syrup to boil until it reaches 300 degrees. Turn off the heat, and mix in butter and cream.
Whip cream for garnish; mix in sugar and vanilla.
To serve: unmold puddings onto serving plates. Garnish with whipped cream and drizzle of caramel sauce.
http://old.lostrecipesfound.com/recipe/haitian-banana-yam-pudding/
Meal 2
Salmon with Swiss Chard, Corn, and Cherry Tomatoes
Serves 2
Ingredients
1 bunch rainbow chard
1 1/2 cups corn kernals
4 tbsp olive oil, divided
8 ounces cherry tomatoes, halved
salt and pepper, to taste
2 6 oz salmon filets
Directions
Saute chard with 1 1/2 cup corn kernels in a saute pan with 2 T olive oil until tender, 5 to 6 minutes, add cherry tomatoes and cook for 2 more minutes. Season with salt and pepper, then keep warm.
Heat remaining olive oil in a large nonstick skillet over medium high heat, add salmon fillets (seasoned with salt and pepper) and cook flipping once until the fish is medium rare and golden, 3 to 4 minutes per side.
https://thefeedfeed.com/jakecohen/salmon-with-swiss-chard-corn-and-cherry-tomatoes
Tomato, Corn, and Nectarine Chickpea Salad
INGREDIENTS
1 15- oz can of chickpeas garbanzo beans
2 cups cooked corn kernels
1 1/2 cups halved cherry tomatoes
1 1/2 cups sliced nectarines
1 jalapeno seeds and pith removed, finely diced
1/2 cup cilantro minced
2 garlic cloves mashed
1 teaspoon salt
2 tablespoons freshly squeezed lemon juice
1 teaspoon Dijon mustard
2 teaspoons rice vinegar
3 tablespoons extra virgin olive oil
freshly ground black pepper
6 oz feta cheese cut in 1/2 inch cubes
INSTRUCTIONS
Rinse and drain chickpeas.
In a medium bowl, combine the chickpeas, corn, tomatoes, nectarines, jalapeno, and cilantro.
In a small bowl, mash together the garlic and salt. Whisk in the lemon juice, mustard, vinegar and olive oil. Season to taste with pepper.
Toss the dressing into the chickpeas and vegetables. Let it sit for at least an hour in the refrigerator. Before serving, stir in feta cheese.
NUTRITION
Calories: 279kcal | Carbohydrates: 28g | Protein: 10g | Fat: 15g | Saturated Fat: 5g | Cholesterol: 25mg | Sodium: 929mg | Potassium: 398mg | Fiber: 5g | Sugar: 7g | Vitamin A: 13.6% | Vitamin C: 22.6% | Calcium: 17.4% | Iron: 9.7%
https://kitchenconfidante.com/tomato-corn-and-nectarine-chickpea-salad-recipe
Customizable Vegetable Soup
Total Time: 50 mins
Prep: 35 mins
Makes 10 cups
Ingredients
2 tablespoons extra-virgin olive oil, plus more for drizzling
1 cup chopped onion or other allium (leeks, shallots, scallions)
1 tablespoon minced garlic (from 3 cloves)
3/4 cup diced carrot
1/2 cup diced celery
Kosher salt
1 teaspoon dried oregano or thyme (or 2 to 3 sprigs fresh), optional
1 tablespoon tomato paste, optional
1 Parmesan rind (optional), plus finely grated Parmesan for serving
2 cups peeled and diced hard, starchy vegetables, such as potatoes, parsnips, turnips, or squashes
8 cups low-sodium chicken or vegetable broth, or water
1 to 2 cups quick-cooking vegetables cut into bite-size pieces, such as green beans, broccoli, zucchini, peas, and/or corn
1 cup cooked rice, pasta, or canned chickpeas or other beans or legumes
1 to 2 cups chopped leafy greens, such as spinach, arugula, kale, or Swiss chard
Fresh herbs, such as flat-leaf parsley or basil, for serving
Directions
1. In a large pot, heat oil over medium-high. Add onion, garlic, carrot, and celery. Season with salt and cook, stirring, until onion is translucent, about 3 minutes.
2. Stir in oregano or thyme and/or tomato paste or Parmesan rind.
3. Stir in hard, starchy vegetables and broth. Bring to a boil, then reduce to a simmer and cook 5 minutes.
4. Stir in quick-cooking vegetables. Return to a boil, then reduce to a simmer and cook 5 minutes more.
5. Stir in rice and greens. Heat through. Adjust seasoning with salt as desired.
6. Ladle soup into bowls. Drizzle with oil; sprinkle with Parmesan and herbs. Serve with crostini.
https://www.marthastewart.com/1532404/versatile-vegetable-soup
Sweet Potato Stuffed Peaches
Ingredients
1 lb. sweet potato (1 large or 2 small)
3 peaches (barely ripe), halved and pitted
¼ cup chopped pecans
Instructions
Preheat oven to 400 degrees. Wrap the sweet potato in aluminum foil, place on a baking sheet, and bake on the bottom rack of the oven for 1 hour or until it can be easily pierced with a toothpick through the foil. (This could take anywhere from 45 minutes to 1½ hours depending on the size and thickness of the sweet potato. Start testing after 45 minutes.)
Once the sweet potato is cool enough to handle remove the aluminum foil and cut away the skin. Puree in a food processor, along with a pinch of salt, until completely smooth. (You can also use a hand potato masher, but the mixture won't be quite as smooth.) Chill the mixture for several hours or overnight.
Preheat the oven to 350 degrees and lay the peach halves, cut side up, in a casserole dish. Spoon, or pipe, the sweet potato mixture onto each peach half. Sprinkle with chopped pecans. Bake at 350 degrees in the bottom third of the oven for 30 minutes.
https://www.queenofmykitchen.com/sweet-potato-stuffed-peaches/
Meal 3
Curried Sweet Potatoes with Chard and Chickpeas
Serves: 4 to 6
1 tablespoon olive oil
2 to 3 cloves garlic, minced
2 large sweet potatoes or 4 medium garnet yams, peeled and cut into large dice
One 16- to 20-ounce can chickpeas, drained and rinsed
One 16-ounce can diced tomatoes (try fire-roasted)
2 scallions, thinly sliced
2 teaspoons good-quality curry powder, or more, to taste
2 teaspoons minced fresh ginger, more or less to taste
1 teaspoon ground cumin, or more, to taste
8 to 12 ounces chard, any variety (or see Variations)
1/4 cup chopped cilantro or parsley, or more or less to taste
1/4 cup raisins, optional (but highly recommended)
Salt and freshly ground pepper to taste
Heat the oil in a large skillet or a stir-fry pan. Add the garlic and sauté over low heat until golden.
Add the sweet potato dice and cup and a half or so of water; bring to a simmer and cook until just tender, adding just enough additional water if needed, as they cook, to keep the mixture moist.
Stir in the chickpeas, tomatoes, scallions, curry powder, ginger, and cumin and bring the mixture to a simmer again; cook over low heat for 10 minutes or so, until the sweet potatoes are tender.
Meanwhile, strip or cut the chard leaves away from the stems. Slice the stems thinly, and cut the leaves into strips.
Add the chard to the skillet, in batches if necessary, and cover. Cook briefly, just until the chard wilts, then stir in. Cook over low heat for 5 minutes, or until the chard is tender but not overdone. Stir in the cilantro and optional raisins. Season with salt and pepper, then serve.
Per Serving: 231.2 calories; 3.7g total fat; 7.8g protein; 43.7g carbs; 8.9g fiber; 426mg sodium
https://www.vegkitchen.com/curried-sweet-potatoes-with-chard-and-chickpeas/
Kohlrabi and Bok Choy Fried Rice with Fried Garlic
Ingredients
3 cups cooked rice, leftover is better
2 cups bok choy, chopped
2 cups chard, ribs removed, chopped
2 cups kohlrabi, 1/2 inch cubes
1 whole head of garlic, peeled
1/4 cup grapeseed oil
1 tbl sesame oil
salt and pepper, to taste
Recipe
1. Heat 3 tablespoons grapeseed oil in a large pan or wok over medium-high heat. Finely chop a whole head of garlic (or pulse quickly in a food processor) and fry until garlic is brown, about 6 minutes. Set aside.
2. Add a little more grapeseed oil to the same pan. Saute the bok choy, chard and kohlrabi in batches until leaves are a little wilted and kohlrabi starts to soften, 7-10 minutes. Remove from heat and set aside.
3. Heat sesame oil in same pan, add rice, fried garlic, and a glob of soy sauce. Move rice around to remove any clumps. Combine with veggies and stir over medium heat. Add salt and pepper to taste. Feel free to add other vegetables like peppers or carrots as well.
https://bostonorganics.com/recipes/kohlrabi/kohlrabi-and-bok-choy-fried-rice-with-fried-garlic
Roasted Pear and Rainbow Chard Salad
Ingredients
For the vinaigrette:
2 tablespoons freshly squeezed lemon juice
4 teaspoons Champagne vinegar *See note below if you don’t have champagne vinegar
1 teaspoon Dijon mustard
1 pinch sea salt
1/3 cup extra-virgin olive oil
For the salad:
1 tablespoon extra-virgin olive oil
1 tablespoon Champagne vinegar
4 small, firm pears (I went with a mix of Green Anjou and Bosc here)
Sea salt, to taste
Black pepper, to taste
1 bunch rainbow chard, stems trimmed and roughly chopped
1/2 cup chèvre
4 lemon wedges, for serving
Directions
For the vinaigrette:
In a small bowl, whisk the lemon juice, vinegar, Dijon, and sea salt to combine. When the mixture is well combined, slowly drizzle in the olive oil, whisking vigorously until vinaigrette is nicely emulsified.
For the salad:
Preheat oven to 375° F. In a small bowl, whisk together the olive oil and Champagne vinegar.
Halve pears and carefully cut out the core. Set pears with sliced side facing up on a rimmed baking sheet. Drizzle olive oil mixture over pears and sprinkle each with sea salt and pepper.
Slide the baking sheet into the oven. Roast for 8 minutes, then use tongs to flip the pears, and return them to the oven for 6 to 8 more minutes, or until the edges are golden and the pears are easily pierced with a fork. Set aside to cool.
In a large bowl, toss the greens with half of the vinaigrette. Crumble in chèvre and toss gently. Divide greens between four plates, add 2 pear halves to each, and drizzle with the remaining dressing. Finish salads with a pinch of sea salt and a liberal sprinkle of black pepper, and garnish with a lemon wedge.
https://food52.com/recipes/31613-roasted-pear-and-rainbow-chard-salad
* Most vinegars will overpower the other flavors in a recipe that calls for champagne vinegar. Try one tablespoon of either white wine vinegar or red wine vinegar in place of one tablespoon of champagne vinegar, and you should get good results. A splash of white wine is another solid possibility.
https://www.thespruceeats.com/vinegar-substitutes-4048794#champagne-vinegar
Peach Plum Rose Tarts
Prep: 20 minutes
Cook: 20 minutes
Total: 40 minutes
Calories: 92
Servings: 10
Ingredients
Pastry:
1 batch easy flakey pie dough or store bought puff pastry
Fruit filling:
2 large plums thinly sliced
2 large peaches thinly sliced - or apples, or strawberries
1/4 cup apricot jam
confectioner’s sugar for dusting optional
Instructions
Preheat the oven to 400 degrees F.
Place the fruit slices in a microwave safe bowl, and add just 2Tablespoons of water to them, cover the bowl with plastic wrap and microwave for about 3 minutes.
The slices should be soft and malleable, alternatively, you may boil or sauté the fruits in a skillet with a tablespoon of butter and covering the skillet on low heat for about 3 minutes until they soften up. Let the fruits cool in the fridge or freezer.
Roll out the pastry and cut it into about 10-12 strips, each 1.5 inch by 6, (the longer the strips, the more intricate the rose will look.)
Once the fruits are room temperature or colder, take a strip of the pastry (refrigerate the remaining strips) and brush it with about 1/2 teaspoon of jam on the entire surface.
Start arranging the fruit slices on the top half of the dough. The fruit slice should have the flesh half on the dough and the skin side of the fruit slice pointing outside, making each slice like the shape of a rainbow.
Arrange the remaining slices overlapping and in the same manner. Do not over stack the pastry, but make sure the slices always overlap.
When the entire half of the surface of the pastry strip is covered with fruit slices in length, take the bottom half of the pastry and fold it over the top half where the fruit is arranged, pressing slightly the pastry to make sure it sticks to the fruit.
Take the short edge of the long pastry strip and start rolling it over as if you’re making a cylinder. Press the edges of the pastry together to seal it well and you’ve got a rose shape with the skin side of the fruit slices curling out. Place the rose tart in a standard size muffin pan cavity. Refrigerate the tart while you work on the rest.
Bake the tarts for 15-20 minutes until the pastry is golden and the fruits are tender.
Dust with confectioner’s sugar of desired. Serve.
Recipe Notes
Make sure you chill the pastry strips you are not working with and put the muffin tin with the already assembled tarts in the fridge while preparing the rest.
Apricots, apples, and pears work really well in this recipe.
Serve these fresh out of the oven with some ice cream or whipped cream or enjoy them chilled. They hold their shape beautifully and make for the perfect addition to a cake buffet!
Nutrition Facts
Peach Plum Rose Tarts
Amount Per Serving (1 tart)
Calories 92Calories from Fat 36
% Daily Value*
Total Fat 4g6%
Saturated Fat 1g5%
Sodium 69mg3%
Potassium 82mg2%
Total Carbohydrates 11g4%
Sugars 3g
Protein 1g2%
Vitamin A2.3%
Vitamin C2.8%
Calcium0.5%
Iron2.9%
* Percent Daily Values are based on a 2000 calorie diet.
https://www.twopurplefigs.com/peach-plum-rose-tarts/
Extras
Sweet Potato & Kohlrabi Risotto
Prep Time: 20 minutes
Cook Time: 15 minutes
Yield: 3
Total Time: 35 minutes
INGREDIENTS
1 very large sweet potato (~21oz/600g)
2 medium kohlrabi (15.5oz/430g)
2 TBS olive oil
1/2 large yellow onion, chopped
4 cloves garlic, minced or pressed
1/4 cup (60ml) dry white wine (Pinot gris, Pinot grigio, or Sauvignon blanc works well)
1 and 1/4 cups (300ml) vegetable stock
1 and 1/2 tsp salt
10.5oz/300g beet greens, rinsed
4oz/115g mushrooms, rinsed and sliced
6 large basil leaves, chopped
1/2 cup (56g) shredded mozzarella cheese (or substitute with vegan cheese)
1/2 cup (56g) shredded parmesan cheese (or substitute with vegan cheese)
freshly ground pepper (optional)
INSTRUCTIONS
Peel the sweet potato and chop into small cubes. Pulse the sweet potato in a food processor until it turns into tiny bits (just like rice). Pour the chopped bits into a medium bowl.
Peel the tough exterior of the kohlrabi and chop it into small cubes. Pulse the kohlrabi in the food processor until it turns into tiny bits as well.
Cut off the stems from the beet greens, and chop the stems and the leaves separately. I like to separate the leaves from the stems because I cook the stems longer.
Heat the olive oil in a large skillet over medium-high heat. When the pan is hot, add the onions and stir until the they start to turn translucent. Add the garlic and stir for a minute.
Add in the sweet potatoes and kohlrabi “rice” into the skillet. Sauté for about 2-3 minutes and add the white wine. Once the wine starts absorbing, add the vegetable stock and salt. Reduce the heat to medium-low, and stir in the stalks of the beet greens.
When the stock starts to boil, stir in the beet green leaves, mushrooms, and chopped basil. Let everything cook for another 3-4 minutes, or until the beet greens start to wilt, and the mushrooms have shrunken.
Turn off the heat and mix in the shredded cheeses. Serve with some ground pepper.
Refrigerate leftovers in an air-tight container.
https://healthynibblesandbits.com/sweet-potato-kohlrabi-risotto/
Roasted Pepper and Chard Quiche with Sweet Potato Crust
Ingredients
1 Medium sweet potato
Roasted red peppers
½ onion
Chard
Optional Ingredients
Mushrooms
Tomatoes
Herbs
Leeks
Arugula
Spinach
Kale
Broccoli
Sweet Potato Crust
Microwave a medium sweet potato for one minute. I think regular potatoes would be awesome too, or hash browns.
Peel the sweet potato and then slice into 1/4 thin slices.
Pour and spread olive oil in the bottom of your baking dish, I used a 13 x 9 inch.
Lay slices covering the bottom. I cut them into half circles for the edges and smaller pieces to put into between. You can’t mess this up.
Lightly salt and paper
Bake for 30 minutes.
Quiche
Prep your veggies. I love the little mini-sweet peppers. I broiled them the day before so they were charred and at the ready for salads etc (or this quiche!). For this quiche I sliced them into 1/4 o 1/2 inch strips. I also diced up a half of onion and picked some chard to shred and add. You could do mushrooms, tomatoes, herbs, leeks, arugula, spinach, kale, broccoli … be creative.
Other add-ins: cheeses like feta, goat, cheddars and meats like bay shrimp, salmon, bacon, prosciutto, ham, sausage
Whisk 10 – 12 eggs with 1/2 cup of plain yogurt. Add about 1/2 to 1 teaspoon salt (if you are using a cured salty meat, maybe a little less and fresh ground pepper. Whisk. Whisk until nicely combined.
By now your crust should be baked and out of the oven. Put a layer of the chopped chard, sliced peppers and onions on top of crust.
Mix the rest of peppers/chard/onion into egg mixture and then pour into baking dish. Make sure it looks evenly distributed.
Pop in the oven and bake for 35-40 minutes. You can add cheese to the top towards the end of baking if you like. The quiche will puff up a bit while cooking but then settle down when done.
https://oddsandhens.com/2017/05/28/roasted-pepper-and-chard-quiche-with-sweet-potato-crust/