Meal #1
Side #1
Apple and Orange Salad
https://www.jocooks.com/recipes/apple-and-orange-salad/#wprm-recipe-container-15390
Apple and Orange Salad a refreshing salad super healthy and perfect for any time of the year!
INGREDIENTS
▢2 tbsp olive oil
▢2 tbsp red wine vinegar
▢2 1/2 tbsp orange juice freshly squeezed
▢1/2 cup raisins
▢1 orange
▢4 apples
▢2/3 cup pecans or walnuts, roughly chopped
▢1/4 tsp salt or to taste
▢1/4 tsp pepper or to taste
INSTRUCTIONS
In a large bowl, whisk the olive oil, red wine vinegar, and orange juice. Add the raisins and set it aside.
Peel the orange and cut it into small pieces.
Core the apples and cut them in small pieces.
Add the oranges, apples, pecans to the bowl with raisins. Add salt and pepper to taste.
Toss everything together very well and serve.
RECIPE NOTES
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used.
Side #2
Collard green salad with coconut dressing
INGREDIENTS
Coconut dressing (makes about 2 cups)
1 tablespoon cumin seeds
1 teaspoon minced fresh ginger
2 shallots,
chopped 1/4 cup canned chipotles in adobo
1 cup coconut milk
1/4 cup fresh lime juice
1/4 cup Dijon mustard
3 tablespoons Champagne vinegar
Salad
3 cups shredded collard greens
1 red onion,
diced 1 English cucumber, unpeeled and sliced into halfmoons
1/4 cup coconut dressing (recipe above)
1/4 cup adzuki red beans
Candied cashews
Kosher salt and freshly ground black pepper
PREPARATION
For the coconut dressing:
1. In a small, dry saute pan, add the cumin seeds and toast over medium heat until fragrant, 3-5 minutes.
2. In a blender, add the toasted cumin seeds and the remaining ingredients. Blend until smooth.
3. Store in a covered nonreactive container.
Refrigerate for up to 3 weeks.
For the salad:
In a large bowl, toss the greens, onion and cucumber with 1/4 cup of the dressing, which should be just enough to coat.
Season to taste with salt and pepper.
Top the salad with the beans and candied cashews.
COOK TIME: 5 minutes
PREP TIME: 10 minutes
SERVINGS: 4-6
Collards are full of natural antioxidants and vitamins. Plus, they are low in calories. Traditionally, collards are braised and simmered within an inch of being edible and, well, that's got to stop. The goal is to serve the greens raw so that they're thought of as something healthy and delicious, rather than something that's always combined with bacon fat and cooked down. Simply balance the natural bitterness of collard greens with a bright, sweet and spicy dressing for a delicious change.
Main Course
Potato and Celery Root Soup
https://www.washingtonpost.com/recipes/potato-and-celery-root-soup/16778/
If you can’t find a local, minimally refined sunflower oil, which gives this soup a rich, buttery flavor without dairy, you could also use butter or olive oil.
In testing, we found that using a lighter-colored broth works best for this recipe.
Fry some small cubes of fresh bread for croutons and serve it with a green salad to make this soup a meal.
6 servings; makes 11 cups
INGREDIENTS
1/4 cup lightly refined, expeller-pressed sunflower oil, plus more for serving (see headnote)
2 medium onions, chopped (about 2 cups)
1 rib celery, chopped
2 cloves garlic, chopped
1 pound potatoes, peeled and chopped
1 medium celery root, peeled and chopped (celeriac; about 3 cups)
8 cups low-sodium chicken or vegetable broth (see headnote)
Salt
Freshly ground black pepper
2 tablespoons chopped chives, for garnish
DIRECTIONS
Heat the oil in a large pot over medium heat. Once the oil shimmers, stir in the onions and celery; cook for about 8 minutes, until softened but not browned. Add the garlic and cook for 1 minute, until fragrant.
Add the potatoes, celery root and broth. Increase the heat to high and bring to a boil, then reduce to medium-low, partially cover and cook for about 45 minutes, until the celery root is very tender when you test it with a fork. Turn off the heat.
Remove the center knob of your blender lid and place a paper towel loosely over the opening to avoid splash-ups. Working in batches, puree the soup in the blender until smooth. Taste, and season lightly with salt and pepper.
Serve each portion hot, drizzled generously with more oil, garnished with chives.
Dessert
Vegan Chocolate Chip Banana Squares
The perfect after-school snack or easy dessert. Just 9 ingredients, 1 bowl, 30 minutes to make.
Course: Dessert, Snack
Cuisine: American, Canadian
Servings: squares
Calories: 144 kcal
Ingredients
1 cup ripe bananas, mashed (about 2 ½ bananas)
⅓ cup brown sugar
3 tablespoons non-dairy milk (such as soy or almond)
½ teaspoon vanilla extract
¾ cup all-purpose flour
¾ teaspoon cinnamon
½ teaspoon baking soda
¼ teaspoon salt
½ cup vegan chocolate chips, divided
Instructions
Preheat your oven to 350F (180C). Lightly grease an 8" x 8" square baking pan.
Add the mashed banana, brown sugar, non-dairy milk, and vanilla extract to a large bowl and mix well. Stir in the flour, cinnamon, baking soda, and salt. Lastly fold in ¼ cup of the chocolate chips (setting aside the remaining ¼ cup to use in the next step).
Pour the batter into the baking pan and spread evenly in the pan. It will be fairly thick. Sprinkle over the remaining chocolate chips. Bake 15 to 20 minutes until a toothpick inserted in the center comes out clean. Let cool for at least 10 minutes before slicing. Cut into 9 bars and use a spatula to lift them from the pan. Enjoy still warm or let cool completely then store in an air-tight container.
Meal #2
Side #1
French Carrot Salad
https://cookieandkate.com/french-carrot-salad-recipe/#tasty-recipes-28880
INGREDIENTS
Carrot salad
1 pound carrots, peeled
2 tablespoons finely snipped chives or chopped green onion
2 tablespoons finely chopped fresh parsley
Optional: 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas
Dressing
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
2 teaspoons honey
1 teaspoon Dijon mustard
½ teaspoon ground cumin
¼ teaspoon fine sea salt
INSTRUCTIONS
To prepare the carrots: You can grate them on the large holes of a box grater, or use short strokes with a julienne peeler, or process them in a food processor fitted with a grating attachment. You’ll end up with about 3 cups grated carrots.
Place the carrots in a medium serving bowl. Add the chives, parsley and optional chickpeas to the bowl.
To make the dressing, whisk all of the ingredients together in a small bowl until completely blended.
Pour the dressing over the carrot mixture and stir until the mixture is evenly coated in dressing. For best flavor, allow the salad to marinate for 20 minutes before serving. Toss again before serving. This salad keeps well in the refrigerator, covered, for about 4 days.
Side #2
FAT-BUSTING VEGETARIAN COLLARD GREENS SOUP
YIELDS 14 CUPS
https://eathealthyeathappy.com/fat-busting-vegetarian-collard-greens-soup/
This vegetarian collard greens soup will keep you full, satisfied and feeling great. Awesome for losing weight!
10 minPrep Time
1 hr Cook Time
1 hr, 10Total Time
Ingredients
1 Tbs olive oil
2 tsp smoked paprika
1 tsp chili powder
1 tsp cumin
pinch red pepper flakes
1 onion, chopped
3 large carrots, sliced
3 stalks celery, chopped
10 cups water
15 oz. can no-salt-added diced tomatoes
6 oz. can no-salt-added tomato paste
2 Tbs lower sodium tamari or soy sauce
2 Tbs lemon juice
1 Tbs salt-free herb seasoning (I like Mrs. Dash)
1 Tbs sugar/sweetener, your choice (see recipe notes)
1 tsp roasted garlic granules or garlic powder
1/2 tsp salt
fresh black pepper to taste
1 cup dried lentils
6 cups packed collard greens, stems removed
1/4 cup uncooked quinoa
Instructions
Prep the veggies and greens.
Add the oil to a large, lidded cooking pot.
Add the paprika, chili powder, cumin and red pepper flakes.
Raise the heat to medium.
Add the onion, carrots and celery. Saute about 10 minutes.
Add the water, tomatoes, paste, tamari or soy sauce, lemon juice, herb seasoning, sweetener, garlic granules, salt, pepper and lentils. Stir to combine.
Stir in the collard greens.
Raise the heat to medium high. Bring to a boil.
Cover and turn the heat down to a simmer.
Simmer for 30 minutes, stirring occasionally.
Stir in the quinoa.
Simmer another 15-20 minutes.
RECIPE NOTES:
Sweetener
The tablespoon of sweetener brings the best flavor out of the tomato paste and diced tomatoes. Anything sweet will work. I usually use maple syrup or coconut palm sugar because they have some flavor, and I’ve also used agave and regular sugar (white and brown). I’ve used no-calorie sweeteners in similar recipes, so they’re another option. According to Splenda®, 1 1/2 packets equal a tablespoon of sugar.
Lentils
Either red or green lentils are fine.
No-Salt Seasoning
I’m thinking of those herb blends which try to mimic salty flavor. I’m partial to Mrs. Dash®. I think I’ve tried all the varieties except the fajita blend in this recipe with good results, and it would probably work well too.
There are quite a few brands of no-salt seasonings available. I’ll add a list of ones you can get from Amazon soon. I also found some homemade no-salt seasoning recipes online, like this All-Purpose No-Salt Seasoning Mix on Allrecipes.
Main Course
Parsley Pesto Green Beans and Egg
https://www.servedfromscratch.com/parsley-pesto-green-beans/#wprm-recipe-container-12249
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Tim
Ingredients
Fresh green beans - a handful or 12-15 beans
1 cup of packed fresh parsley
2 small garlic cloves
1 tablespoon of olive oil
1 tablespoon of parmesan cheese
1 tablespoon of sliced almonds toasted (or pine nuts, hazelnuts, walnuts)
1 teaspoon of lemon juice
1/4 teaspoon of salt
1 egg
splash of white vinegar
Instructions
Add parsley, garlic, almonds, parmesan, lemon juice, salt, and oil to a mini prep processor and blend (or double and make in normal food processor to store and use later). Add additional oil if looser consistency is desired.
Clean and trim beans and blanch for 2-3 minutes. Remove from pot with tongs, shaking excess water off and put on a plate.
Stir the same pot of hot water and add splash of white vinegar. When water has returned to a boil, stir water again and add egg in the middle of the spinning water (it will help prevent the white from 'feathering' out) and remove from heat. Cover and let sit for 4- 5 minutes.
Add pesto to beans and mix so the beans are all coated. Add more shredded parmesan cheese if desired.
When egg is done, gently place on top of beans and enjoy!
Dessert
Apple Carrot Cupcakes Recipe
Prep time: 20 minutes
Cook time: 25 minutes
Yield: Makes about 2 dozen cupcakes
INGREDIENTS
For the cupcakes:
2 cups (260 g) all-purpose flour
1 1/4 (250 g) cups sugar
2 teaspoons baking soda
1 1/2 teaspoons baking powder
1 1/2 teaspoons cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves
1/4 teaspoon salt
1 cup (236 ml) vegetable oil (light olive oil or canola oil)
4 large eggs, lightly beaten
1 1/2 cups packed coarsely grated carrots (about 3 medium)
1 1/2 cups packed coarsely grated tart apples, such as Granny Smith (about 2 medium)
1 cup (125 g) coarsely chopped pecans (or walnuts)
1/4 cup (15 g) sweetened shredded coconut
For the frosting:
8 ounces (225 g) cream cheese, at room temperature
4 tablespoons unsalted butter, at room temperature
1 teaspoon vanilla extract
2 cups (260 g) powdered sugar, sifted
METHOD
1 Prep the oven: Preheat oven to 350°F and place the rack in the center of the oven.
2 Make the batter: In a large bowl, whisk together the flour, granulated sugar, baking soda, baking powder, cinnamon, nutmeg, cloves, and salt.
Stir in oil and eggs. Stir in carrots, apples, pecans, and coconut.
3 Bake the cupcakes: Place paper liners in muffin tins. Spoon the batter into the paper cups, three quarters of the way to the top. Bake at 350°F for 20 to 25 minutes (testing after 20 min), or until a tester inserted in the middle comes out clean. Let cool completely before frosting.
4 Make the frosting: Beat the cream cheese, butter, and vanilla until smooth and fluffy, about 3 minutes. Gradually add powdered sugar and mix until combined.
Once the cupcakes are cool, apply frosting
Meal #3
Side #1
Celery Root Salad
Total:10 mins
Prep:10 mins
Cook:0 mins
Servings:4 servings
Toss fresh, shredded celery root with a mustard-y dressing to make a mild, versatile fall and winter salad. This classic French salad is delicious on its own, served on lettuce leaves, as part of a composed salad, or as a sort of relish accompaniment with roast meats.
You can make this salad with raw celery root for a modern crunchy take on this simple concoction, or put the celery root in a pot of water, bring it to a boil, drain it, rinse it in cold water, and squeeze it as dry as possible a handful at a time for a softer, more classic version of this French favorite.
Ingredients
1 celery root (celeriac)
3 tablespoons mayonnaise
1 tablespoons mustard (coarse-grain or country style)
2 teaspoons lemon juice
salt to taste (fine sea salt preferred)
black pepper to taste
Steps to Make It
Gather the ingredients.
Peel the celery root, and shred it on a large-hole grater.
In a medium bowl, combine the mayonnaise, mustard, and lemon juice. Add salt and pepper to taste. Stir in celery root to coat thoroughly. Serve immediately or store, chilled, for up to two days.
Enjoy!
Tip
Store in the refrigerator for up to two days.
Side #2
Green Beans With Orange Olive Oil
This is a side dish of fresh green beans tossed with orange-infused olive oil. It's my favorite way to make green beans. I normally serve it with Italian food, it's tasty and refreshing!
https://www.allrecipes.com/recipe/146236/green-beans-with-orange-olive-oil/
Prep:
15 mins
Cook:
5 mins
Total:
20 mins
Servings:
4
Ingredients
¾ pound fresh green beans, trimmed and halved
4 ½ teaspoons extra-virgin olive oil
1 tablespoon orange zest strips
kosher salt to taste
1 teaspoon grated orange zest
Directions
Place green beans in a steamer basket over 1 inch of boiling water and cover. Cook until the beans are tender but still firm, 2 to 4 minutes. Drain, and keep warm.
Meanwhile, stir together olive oil and 1 tablespoon orange zest strips in a large skillet over medium-low heat. Cook and stir until the olive oil has been infused with the flavor of the orange zest, about 2 minutes. Discard zest strips.
Toss drained green beans with flavored olive oil and kosher salt over medium heat until the beans are hot and coated with oil. Place onto a serving dish and sprinkle with remaining 1 teaspoon grated orange zest to garnish.
Main Course
Vegan Pot Roast with Portobello
https://www.lottaveg.com/vegan-pot-roast-portobello/
Ingredients
4 large portobello mushrooms sliced and halved
1 medium yellow onion sliced
4 medium Yukon potatoes quartered (or red potatoes)
4 medium carrots cut into 3 inch pieces
1/2 cup white wine
3 cup vegetable broth
3 tbsp flour
2 cloves garlic minced
1 tsp sage dried
1 tsp basil dried
1/4 tsp thyme dried or 3 sprigs fresh
1/4 tsp rosemary dried or 1 sprig fresh
1/2 tsp salt
1/4 tsp black pepper
Instructions
Preheat oven to 350 degrees.
Slice portobello mushrooms into 3/4" thick pieces. For larger mushrooms, you may want to cut them in half.
Heat 1/4 white wine in large saucepan.
Add sliced mushrooms and cook over medium heat, stirring occasionally until slightly browned and cooked through. About 10 minutes.
Slice onion, quarter the potatoes and cut the carrots.
Remove mushrooms from pan and set aside. Heat remaining 1/4 cup white wine in same saucepan and add onions.
Mince the garlic and add to the pan.
Sauté the onions and garlic until the onions start to caramelize, stirring frequently.
Remove onions and garlic from pan (you can add to the mushrooms) and set aside.
In a small bowl, add the flour, sage, and basil and mix well. Add 1/4 cup vegetable broth to make a paste and then add to the saucepan.
Slowly add 2 cups of vegetable broth to the pan stirring constantly over medium heat to make the sauce.
Once the sauce starts to boil, turn off the heat and add the salt, pepper, rosemary, thyme and vegan Worcestershire sauce. Stir to mix well.
Add the potatoes and carrots to the saucepan. Toss to coat the veggies.
Add mushrooms and onions to the pan and toss again to coat. You may need to add the additional 1/2-3/4 cup vegetable broth to make sure the vegetables don't dry during cooking.
Transfer the mixture to a large glass baking dish. Cover with a Silpat, aluminum foil or lid and bake 1 hour or until potatoes and carrots are fork tender.
Serve immediately. Refrigerate leftovers for 5 days or freeze for later.
Dessert
EASY APPLE BANANA CAKE BREAD RECIPE
https://sweetcsdesigns.com/easy-apple-banana-cake-bread-recipe/
prep time: 5 MINUTES
total time: 5 MINUTES
This easy apple banana cake bread recipe is bursting with fresh apple and banana flavor - sweet and moist enough to be a cake, sliced like bread, for the ultimate breakfast indulgence!
Top of Form
INGREDIENTS
2 cups flour
3/4 teaspoon baking soda
1/8 teaspoon salt
2 teaspoons cinnamon
2 bananas , mashed
1/2 cup sugar
1/4 cup brown sugar
1/3 cup sour cream
1/4 cup vegetable oil
2 eggs
2 teaspoons vanilla
1/2 cup diced apple, skins removed
1/2 banana, sliced thin for garnish
INSTRUCTIONS
Preheat oven to 350 and prepare 9×5 inch loaf pan, cake pan, OR tarte pan with parchment paper or grease it generously.
In one large bowl mix flour, baking soda, salt and cinnamon.
In another large bowl mix together banana, sugar, brown sugar, sour cream, oil, eggs and vanilla.
Add wet mixture to the flour mixture and stir well till all is incorporated.
Stir in apples and mix to evenly distribute.
Pour into pan.
Lay thin sliced bananas on top to caramelize as bread bakes.
Bake for 1 hour and 10 minutes, until golden brown and a stick inserted in the middle comes out clean.
Cool before removing from pan.
Cut and ENJOY!
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