Simple. Delicious. Sustainable.

Here are some of my favorite plant based & vegetarian recipes to share.
I love recipes that are simple and come out great every time!

Creamy Broccoli Soup (Dairy-Free)

Prep time: 25-35 minutes

Serves: 6-8 (3/4 cup suggested serving)

Ingredients:

1 Broccoli head and stem, chopped finely

2 Tbsp Extra Virgin Olive Oil

1 Onion (white, yellow or red), chopped finely
2 cloves Garlic, chopped finely

1 Celery stalk, chopped

2 Carrot sticks, chopped

4 Tbsp Flour

2 heaping tsp Nutritional Yeast

2 cups Plant milk

2 cups Vegetable broth

1 tsp Lemon juice

Salt & Pepper to taste

Optional- 1 cups cooked White Beans (or 1 - 14 ounce canned beans)

Directions:

Heat pot or brimmed sauce pan with olive oil and saute onion. Add garlic, carrots and celery to cook 3-5 minutes. Add broccoli and cover 5 minutes. Sprinkle in flour and combine completely. Add in plant milk, vegetable broth, lemon juice, seasonings and optional white beans to simmer for 10 more minutes.

Lentil & Sweet Potato Curry

Prep time: 25 minutes

Serves 4-6

Ingredients:
2 tablespoons Olive Oil

1/2 white or red Onion thinly sliced and then roughly chopped
1 Sweet Potato, chopped roughly
2 tsp Curry Powder or Garam Masala
1 Liter Vegetable Broth (or you can use water)

1 1/2 cups dried thoroghly rinsed Lentils

14 oz can condensed Coconut Milk

Salt & Pepper to taste

Directions: Heat olive oil in a saute pan or pot for 2 minutes on low-medium heat, add onion and cook until translucent about 3-5 minutes. Add sweet potato, spices and cook for 2 minutes. Add remaining liquid ingredients and cover with a lid to cook for 20 minutes.

Serve over cooked basmati rice and garnish with cilantro & extra red onion.

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Cheezy Veg Bean Balls

Prep time: 25 minutes

Bake at 375F

Bake time: 25 minutes

Total time: 50 minutes

Ingredients:

2 cups cooked White Beans (or 2 - 14 ounce canned beans)

1 tsp Oregano or Italian seasoning
2 cloves Garlic, diced finely

1/4 cup fresh Parsely, diced

3/4 cups grated Parmesean or 2 heaping tsp nutritional yeast

1 1/2 cups breadcrumbs (adjust depending on liquid from beans. The mixture should be moist & formed but not wet.)

Optional- Use extra breadcrumbs as breadding.

1 Egg or flax-egg (Add egg last to adjust ingredients to taste.)
Salt and Pepper to taste

Directions:

Roll mixture into balls, suggesting 1-1/4 inch circumference. Optional- you can take additional breadcrumbs to coat the bean balls as extra breadding texture. Place on baking sheet and pop in the oven for about 25 minutes. Suggest serving with your favorite pasta dish for some delicious protein and tastey herbs.

Grain-Free Banana Nut Butter Muffins

Bake: 400F

Time: 15 minutes (full size muffins)

10 minutes (mini muffin size)

Reheat: 4 minutes toaster oven 350F

Ingredients:

1 cup Nut Butter

2 Bananas

(the riper the sweeter)

1 teaspoon Vanilla

2 large Eggs

2 tablespoons Maple Syrup

1 teaspoon Apple Cider Vinegar

Directions:

Blenderize & bake. Stick with a toothpick and bake 5 minute increments more if needing more time.

Make it your own with different flavors! Coconut flakes, chocolate, pecans, raisins, flaxseeds, cinnamon, blueberry, lemon zest, poppyseed, anything you like!

Broccoli Salad

Prep time: 15 minutes

Salad ingredients:
1 pound or 1 bunch of Broccoli, thinly sliced and then roughly chopped
1 Carrot, chopped finely
1/3 Red onion
1/2 cup Raisins or Dried cranberries
1/2 cup Walnuts, Almonds or Walnuts- chopped

Dressing Ingredients:
⅓ cup extra-virgin olive oil
2 tablespoons apple cider vinegar
1 tablespoon Dijon mustard
1 tablespoon honey
1 medium clove garlic, pressed or minced
¼ teaspoon fine sea salt

(Another trick- You can add your own dressing if you want to make the recipe simpler. I like poppyseed or honey mustard dressings.)

Directions: Mix dressing ingredients and combine all ingredients. Ready to serve!

Smoothie on-the-Go

Serves: 3

Prep Time: 5-10 minutes

Ingredients:

1 cup Kale or Collard Greens

1 cup fresh or frozen Blueberries or mixed Berries

1 Banana

1 cup Soy milk or Coconut milk

Optional: add 1/2 cup plain Greek Yogurt

Directions: Blenderize ingredients together and serve.

An easy boost of calcium, potassium, vitamin K, folate, iron and vitamin C. Adding greek yogurt can be a great source of calcium, probiotics and protein.

Tips: I also like making popsicles out fo these for the kids or reusable pouches for snacks. The kids love it!

Nutty Protein Bites

No-Bake Snacks

Prep time: 15 minutes

Makes: 30 Teaspoon size bites.

Ingredients:

3/4 cup Rolled Oats

2/3 cup Shredded Coconut
1/2 cup Nut Butter of choice!

1/2 cup Ground Flaxseed

1/2 cup Chocolate chips, Raisins or Cocoa Powder

1/3 cup Maple syrup, Raw honey or 1 1/4 cup Fresh Dates soaked in warm/hot water for 15 minutes

1 tablespoon Chia Seed

1 teaspoon Vanilla

Directions: Combine all ingredients well. Spoon onto a baking sheet with parchment and pop into the freezer!

Chia Seed Pudding

Serves: 4-6 people

Ingredients:

1 cup nondairy Milk

2 tablespoons Chia Seed

1/2 teaspoon Lemon OR Orange zest

1/8 teaspoon vanilla extract

Directions: Combine all ingredients. Give the chia seed a whisk. Let these ingredients sit at least an hour for the seeds to swell and whisk again until the chia seed is evenly distributed. if the seeds clump at the bottom, use a blender and pulse once to separate them. Place toppings inside container and layer chia mixture inside with desired toppings.

Toppings: Add toppings and sweeteners as desired! (Suggesting blueberries and kiwi! as pictured), honey, maple syrup, sliced banana, berries, fruit preserve, shredded coconut, chopped nuts, granola, nut butter etc.

Roasted Veggie Frittata

Bake: 375F

Bake time: 35 minutes

Serves: 4-6

Ingredients:

5 extra-large Eggs, beaten

1/2 cup plain Greek Yogurt

2 tablespoons Parsley, chopped

1 cup or handful of Spinach

1 1/4 cup Jarlsburg Cheese, shredded

1 cup grape tomatoes, halved

2 tablespoons Parmesean Cheese, shredded

Directions: Beat eggs, yogurt and parsley together. Pour into 9 inch glass pie plate. Add spinach and tomatoes and cover with cheeses. Bake for 35 minutes, let sit for 5 minutes and serve.

Baked Kale Bites

Bake: 350F

Bake time: 15-20 minutes

Serves: 2-4 (1/2 cup equivalent to one serving)

Ingredients:

1 Bunch Kale, broken to 2-3 inch pieces

2 tsp Olive Oil

Pinch of salt or to taste

Garlic or spices optional

Directions:

Wash kale in cold water and lay out to dry or pat completely dry with clean towel. Cut or rip pieces and place in bowl to mix oil and salt evenly. Place kale pieces flat on baking sheet. Kale pieces must not be overlapping for baking or this will result in soggy pieces, crying children and possibly your last baking attempt with kale. Bake for 15 minutes; max 20 minutes. Pieces will be crisp but not burned. You can serve these immediately.

Green Goddess Herb Dip

Prep time: 15 minutes

Serves: 6-8

Ingredients:

1/3 Shallot, minced (can also use 1/4 cup white or red onion)

3 Sprigs of Green onion, green stem ends removed

2 Garlic cloves, minced

1/2 bunch Cilantro, washed

1/2 bunch Parsely, washed

1/2 bunch fresh Dill, washed

2 Avocados

1 cup plain Greek Yogurt

1 tsp fresh Lime, for lime juice

1 tsp Salt or Salt to taste

Directions:

Wash herbs and fruits. Add yogurt, avocado and all ingredients to blender to combine. Suggest serving with fresh cut carrots, cucumbers, bell pepper, celery, cherry tomatoes or, of course, chips!

Sometimes kids don't like some or all the herbs, so instead you can swap them out for spinach and more avocado.

Roasted Italian Vegetables

Bake 425F

Bake time: 40 minutes

Ingredients:

1 tablespoon Coconut oil (for baking sheet)

2 tablespoons Olive oil

1/4 cup Parmesean Cheese (optional)

2 cloves Garlic

1 1/2 teaspoons Garlic Salt

1 teaspoon Italian Seasoning

1 head of Cauliflower, chopped

1 head of Broccoli, chopped

2 Carrots, chopped

1 Red Onion, chopped

1 teaspoon fresh Parsley (add after baking)

Directions:

Spread coconut oil on baking sheet and pre-heat oven.

Mix vegetables, herbs parmesean and olive oil.

Bake 20 minutes, flip/mix vegetables and bake 20 more minutes.