MEAL #1
Carrot & Cucumber Tea Sandwich Recipe. Delicious and healthy sandwich made using carrots and cucumber which is super easy to make and taste so good.
Prep Time:10 minutes
Total Time:10 minutes
Servings: 2 sandwiches
Ingredients
Carrot - 1 chopped very finely
Cucumber - 1/2 chopped very finely
Salt to taste
Pepper to taste
Mayonnaise - 1/4 cup
Bread Slices as needed
Instructions
Take carrots, cucumber and salt in a bowl and mix well. Leave to stand for 5 mins.
Squeeze out the veggies with your hands till all water is done.
Now take it in the bowl, add salt and pepper to taste. Add mayo and mix well.
Fill this in bread slices, remove crust off and cut it in half.
Serve.
Side #1
Roasted Beet and Green Bean Salad
From soft roasted beets and goat cheese to crunchy pepitas, this well-balanced salad is brimming with texture and flavor. Drizzle with Winter Spice Vinaigrette for the perfect first course.
Yield:
10-12 servings
Total Time:
20 Minutes
Ingredients
675 g (1½ pound) roasted beets, diced
450 g (1 pound) green beans, blanched
360 g (5 ounces) arugula
1 apple, shaved
1 log, 8-ounces (225g) goat cheese, crumbled
100 g (½ cup) pepitas
360 ml (1½ cup) ***Winter Spice Vinaigrette
Directions
Place beets, green beans, and arugula in a large, stainless steel bowl and toss with 1 cup Winter Spice Vinaigrette. Transfer to serving bowl.
Distribute the apple, goat cheese, and pepitas neatly on top of the arugula and green beans and finish with additional dressing, as desired.
Winter Spice Dressing
The combination of our Winter Spice Seasoning and roasted garlic give this dressing a wonderful wintery depth.
Yield:720 ml (3 cups)
Total Time:10 Minutes
Bottom of Form
Ingredients
180 ml (¾ cup) apple cider vinegar
2 Tablespoons Dijon mustard
8-10 garlic cloves, roasted
3 Tablespoons shallot, roasted
120 ml (½ cup) honey, (optional)
3 teaspoons Winter Spice Seasoning
Ingredients
3 cinnamon sticks
2 Tablespoons crystalized ginger
¾ teaspoon ground cardamom
3 Tablespoons salt
1 Tablespoon pink peppercorns
1½ teaspoon whole cloves
50 g (½ cup) dried orange peel
120 g (½ cup) brown sugar, packed
Directions
Place all ingredients into the Vitamix container in the order listed and secure lid.
Select Variable 1.
Start the machine, slowly increase to its highest speed.
Blend for 30 seconds or until desired consistency is reached, using the tamper to push ingredients into the blades, if needed.
Side #2
CREAMY VEGAN BROCCOLI SOUP
This Creamy Vegan Broccoli soup is easy, hearty and healthy. Top this delicious soup with browned broccoli "croutons" and a sprinkle of vegan cheese shreds.
INGREDIENTS
¼ cup (60 ml) vegan butter or olive oil
5 cups (360 grams) broccoli, chopped (approx. 2 heads)
⅔ cup (100 grams) chopped carrots (approx. 2 carrots)
⅔ cup (100 grams) chopped celery (approx. 2 ribs)
⅔ cups (100 grams) chopped onion, (approx. 1 onion)
2 cloves garlic, minced
6 tbsp (65 grams) flour
4 cups (1000 ml) vegetable broth
2 cups (500 ml) original or unsweetened non-dairy milk (I recommend original cashew)
¾ cup (185 ml) full-fat canned coconut milk (or sub with more non-dairy milk)
¼ cup (20 grams) nutritional yeast flakes (or sub with vegan cheese shreds)
1 tsp (5 ml) white wine vinegar or lemon juice
½ tsp (2.5 ml) salt, to taste
Black pepper, to taste
BROWNED BROCCOLI "CROUTONS"
1 cup (70 grams) broccoli florets
1 tbsp (15 ml) olive oil
Salt, to taste
INSTRUCTIONS
SOUP
In a medium saucepan, heat vegan butter or olive oil over medium heat. Add the broccoli, carrot, celery, onion, and garlic. Sauté until onion is translucent and just tender, about 5 minutes.
Sprinkle vegetables with flour. Cook for 1-2 minutes, stirring often.
Gradually add vegetable broth and non-dairy milk, stirring constantly to prevent lumps. Add the coconut milk and nutritional yeast. Simmer soup over medium-low heat for 10-15 minutes, or until the vegetables are tender.
Blend the soup to your liking. I recommend puréeing ½ to ⅔ of the soup smooth.
If desired, adjust consistency with vegetable broth or non-dairy milk. Stir in white wine vinegar. Taste and adjust seasoning with salt, pepper, vinegar, (and if desired, sugar if using unsweetened non-dairy milk - refer to recipe notes).
BROWNED BROCCOLI CROUTONS
In a separate saucepan or skillet, heat olive oil over medium heat.
Add the broccoli florets and sprinkle with salt. Sauté until just nearly tender. Turn the heat up to high and continue to cook, stirring sporadically, until the broccoli has a nice brown/black edge on at least 1 side. Remove from heat and set aside.
SERVING
Ladle soup into bowls. Drizzle with a little bit of olive oil, top with browned broccoli florets, vegan cheese shreds (optional), and cracked black pepper. Serve with crackers, bread, sandwich or salad. Enjoy!
Dessert
Mango Crumb Bars
Fresh, sweet, juicy mangoes sandwiched between two layers of crumbly, buttery pastry. These Mango Crumb Bars are super easy to make and are the perfect dessert and snack!
Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Servings: 6 people
Ingredients
2 1/2 cups ripe mangoes (small chunks) 2-3 mangoes
3-5 tbsp granulated sugar
1/2 tbsp corn starch
2 cups flour
1/2 tsp baking powder
1/4 tsp salt
3/4 cup cold unsalted butter
2/3 cup brown sugar
1 large egg
1/2 tsp vanilla extract
Instructions
Pre-heat oven to 350 degrees F.
Cut mangoes into small chunks. In a bowl, combine mango chunks, sugar (use more if mango is not ripened) and corn starch. Mix well and set aside.
In a large bowl, combine flour, baking powder and salt.
Cut cold (important: make sure it is cold!) unsalted butter into chunks and add to flour mixture.
If using a food processor, pulse until small crumbs are formed. If using a pastry cutter, cut butter into flour mixture until small crumbs are formed.
Mix together wet ingredients – brown sugar, egg and vanilla extract. Then add wet ingredients into buttery dry mixture. Mix well – mixture should be slightly crumbly.
Bring ~2/3 of crumbly mixture to the bottom of a 8″ x 8″ baking pan lined with parchment paper. Press mixture onto pan to form a layer of crumb pastry. Add mango mixture, and spread it out evenly.
Then sprinkle the top with the rest of the crumbles.
Bake in the oven for 35-40 minutes.
Remove from oven and let it cool for 5-10 minutes. Then lift parchment paper and bring pastry out from the pan. Let it cool for another 15-20 minutes.
Cut into 9 square bars. Serve and enjoy!
MEAL #2
ENTRÉE (Main Course)
Beetroot, Potato and Eggplant Oven-Baked in Wine with Gremolata
ingredients 600g (22 ounces)-beetroot, peeled and thinly sliced 300g (11 ounces) -potatoes, preferably waxy, peeled and thinly sliced 1 eggplant- (abt ½ pound) sliced a little thicker 3 sprigs fresh thyme and 3 fresh sage leaves 3 cloves garlic, sliced or chopped 1 lime or lemon, zested 0.5 tspn turmeric powder 0.5 cup dry white wine 0.5 cup hot vegetable stock or water 2 Tblspn olive oil sea salt and black pepper
gremolata medium bunch of parsley 1 clove garlic 1 green chilli 1 orange, zested
method Preheat the oven to 220C./425*F
Keep half the potatoes aside and place the rest of them, the sliced beets and eggplant in a bowl with the turmeric, zest, herbs and salt and pepper. Toss well, then push into a baking dish about 20cm x 25cm.Halve the lime or lemon that you zested and tuck the halves into two of the corners of the dish. Top the dish with the remaining potatoes.
Pour the white wine and stock over the vegetables, then sprinkle a little salt and pepper over the top, and drizzle over the olive oil.
Place in the oven and bake for around 40 mins. The time will depend on the thickness of the vegetables. Check it at 3o mins, but it might take longer than 40 mins if the vegetable slices are on the thicker side.
Make the gremolata by finely chopping the parsley with the garlic, chilli. orange zest and salt and pepper. This can be done by hand, in a small processor or with a hand held blender.
When the potato and beetroot gratin is cooked – nice and crispy on top – check that the slices underneath are also cooked – sprinkle the gremolata over the top. Then serve with a green salad, some cooked burghul if you have any on hand, and some crusty bread or flatbread.
recipe notes and alternatives Beetroot notoriously takes a while to cook, even in slices. If you are worried about this, zap the slices (only the beetroot) in a microwave for a few seconds before using in the dish. I find this isn’t necessary for young fresh beetroot, but it is helpful if using older ones.
Side #1
Simple Green Leaf Salad with Shallot Vinaigrette
This classic green leaf salad is quick and easy to make — and can be made ahead of time and kept in the refrigerator for a few hours before serving.
Ingredients
FOR THE SALAD
1 large head lettuce can use green leaf, red leaf, boston, romaine, iceberg etc.
1 cucumber peeled, seeded and cut into thin slices
1 small carrot peeled and grated
1-2 scallions thinly sliced
FOR THE BASIC VINAIGRETTE DRESSING
1 small shallot or large clove garlic minced
1 rounded teaspoon dijon mustard
1/2 teaspoon kosher salt
1/4 teaspoon fresh ground pepper
1 teaspoon vinegar can use red wine, white wine, champagne, or other flavored vinegars
3 tablespoons extra virgin olive oil
Instructions
CLEAN THE LETTUCE
MAKE THE DRESSING:
Add the shallots or garlic, dijon mustard, salt, pepper, vinegar and olive oil to a large salad bowl. Whisk together until the dressing is thick and emulsified.
ASSEMBLE THE GREEN SALAD
Add the cucumber, carrot and scallion to the dressing and gently toss. Add the lettuce leaves, toss again with salad tongs and serve.
FOR MAKE AHEAD SALAD:
Gently rest the lettuce leaves on top of the vegetables and DON'T TOSS IN THE DRESSING. Cover the salad with a clean dish towel and refrigerate for up to 4 hours or until you're ready to serve. Resting the clean lettuce above the dressing will allow it to stay fresh without wilting. Once a salad is dressed, it's living on borrowed time.
Side #2
Spicy Indian (Gujarati) Green Bean
Prep:15 mins
Cook:15 mins
Total:30 mins
Servings:4
Ingredients
1 pound fresh green beans, trimmed and cut into 1 inch pieces
¼ cup vegetable oil
1 tablespoon black mustard seed
4 cloves garlic, finely chopped
1 dried red chile pepper, crushed
1 teaspoon salt
½ teaspoon white sugar
ground black pepper to taste
Directions
Bring a large pot of water to a boil. Place the green beans in the pot, and cook briefly, removing after 3 to 4 minutes. Drain, and rinse with cold water.
Heat the oil in a skillet over medium heat. Stir in the mustard seed and garlic, and cook until golden brown. Mix in the chile pepper. Place the green beans in the skillet, and season with salt and sugar. Cook and stir 8 minutes, or until tender. Season with pepper to serve.
Dessert
Baked Apples and Bananas
READY IN: 40mins
SERVES: 4
INGREDIENTS
2 apples, peeled, cored and thinly sliced
2 bananas, split lengthwise and cut in half
1⁄2 lemon, juice of
1⁄2 cup dark brown sugar
1⁄4 cup light brown sugar
1 cup apple juice
1⁄2 teaspoon ground cinnamon
1 teaspoon vanilla
DIRECTIONS
Preheat oven to 450 degrees.
Combine apples and bananas and put into a shallow baking dish.
Sprinkle with lemon juice.
Combine remaining ingredients except vanilla in a saucepan and boil until sugar is dissolved.
Remove from heat, add vanilla, and pour over bananas and apples.
Bake in 450 degree oven for 20 minutes, or until juices are bubbling.
Meal # 3
ENTRÉE (Main Course)
Easy Baked Salmon Sandwich with Zesty Lemon Mayo and Arugula
This easy baked salmon sandwich with zesty lemon mayo and arugula is a fast and delicious lunch idea! Ready in 20 minutes.
PREP TIME5 mins
COOK TIME15 mins
TOTAL TIME20 mins
SERVINGS2
INGREDIENTS
1 larger or 2 smaller pieces salmon about 0.75-1 pound total
Olive oil
Zesty mayo:
1/4 cup mayo
1 teaspoon lemon juice
Zest of 1/2 lemon
1 teaspoon fresh parsley chopped finely
Other:
Baguette/rolls/or other bread
Butter (if toasting bread)
Arugula to taste
INSTRUCTIONS
Preheat oven to 375F, move the rack to the top third of the oven, and line a baking sheet with tin foil for easy clean-up.
Place the salmon on the baking sheet and cover it with olive oil (about a teaspoon should be enough). Season the fish with salt and pepper. Bake until it's cooked through, depending on thickness of the fish, about 10-15 minutes.
Meanwhile, combine the zesty mayo ingredients and set aside.
If desired, you can toast the inside of the bread/buns by adding butter to a skillet and then frying it on medium high heat until it's toasted to your liking.
Assemble the sandwiches by adding the zesty mayo, arugula, and salmon. Serve immediately.
Vegetable Soup
Fresh, healthy, and versatile, this 5-star vegetable soup recipe is quick and easy to make. Serve with crusty French bread for a satisfying meal.
Prep:20 mins
Additional:20 mins
Total:40 mins
Yield: Makes 4 servings
Ingredients
2 tablespoons olive oil
1 large yellow onion, chopped
2 carrots, chopped
2 celery stalks, chopped
3 14.5-ounce cans low-sodium chicken broth
½ pound Yukon Gold potatoes, peeled and cut into 1-inch chunks
1 tablespoon fresh thyme leaves or 1 teaspoon dried thyme
½ teaspoon kosher salt
1 14.5-ounce can diced tomatoes
¼ pound green beans, cut into 1-inch pieces
1 cup chopped broccoli
Grated Parmesan (optional)
1 1 baguette, sliced and toasted (optional)
Directions
Step 1
Heat the oil in a large saucepan or stockpot over medium-high heat. Add the onion, carrots, and celery and cook until softened but not browned, about 5 minutes. Add the broth, 1 cup of water, the potatoes, thyme, and salt. Bring to a boil. Reduce heat, cover partially, and simmer for 15 minutes. Add the tomatoes, green beans, and broccoli, return to a simmer, and cook until the vegetables are tender, 5 to 10 minutes. Ladle the soup into bowls, sprinkle with the Parmesan (if using), and serve with the baguette slices (if using).
Side # 2
Crunchy Apple Side Salad
Ingredients
1/3 cup fat-free sugar-free vanilla yogurt
1/3 cup reduced-fat whipped topping
1/4 teaspoon plus 1/8 teaspoon ground cinnamon, divided
2 medium red apples, chopped
1 large Granny Smith apple, chopped
1/4 cup dried cranberries
2 tablespoons chopped walnuts
Directions
In a large bowl, combine the yogurt, whipped topping and 1/4 teaspoon cinnamon. Add apples and cranberries; toss to coat. Refrigerate until serving. Sprinkle with walnuts and remaining cinnamon before serving.
Dessert
Orange and Banana Yogurt Smoothie
Ingredients
1 large banana, peeled, sliced, frozen
1 cup chilled orange juice
½ cup plain nonfat yogurt
4 ice cubes
1 tablespoon honey
Preparation
Combine all ingredients in blender. Blend until smooth. Divide between 2 glasses and serve.