Vegan
(Yields 8 servings; 218 kcal, 35.3g carb, 4g fat, 11.2 g protein per serving) Ingredients 1 1/2 cup lentils, any color 1 red or yellow pepper cut into 1-in cubes 2 medium russet potatoes, cubed 2 unpeeled carrots, cut in 1/3-in pieces 2 stalks celery, chopped into 1-in pieces 1 small yellow onion 1/4 cup […]
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(Yields 4 servings; 417 kcal, 18.7g carb, 33.2g fat, 11.3 g protein per serving) Ingredients 1 small red bell pepper, diced 1 head broccoli, chopped into florets 2 tsp olive or vegetable oil 1/2 or 1 (14oz) block extra firm tofu, drained and pressed 1/2 cup red Thai curry paste 1 cup full-fat unsweetened coconut […]
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(Yields: 4 servings; 79 kcal, 4.2g fat, 3.2g carb, 9g protein) Ingredients 1 (14 oz) block Extra Firm tofu 3 tbs soy sauce 2 tbs lemon juice 1/2 tsp garlic powder 1/2 tsp thyme 1/4 tsp black pepper Directions Preheat oven to 400 and line a baking sheet with parchment paper. Remove tofu from package […]
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(Yields 6 cups of dip) Ingredients 3 tablespoons olive oil Zest of 1 lime Juice of 1 lime 1 teaspoon salt 1 teaspoon ground cumin 1/4 teaspoon chili powder 1/4 teaspoon dried oregano 1/4 teaspoon ground black pepper 1 (15-ounce) can black-eyed peas, drained and rinsed 1 (15-ounce) can black beans, drained and rinsed 4 cloves garlic, minced 2 medium Roma tomatoes, diced 1 medium orange bell pepper, seeded and […]
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(Yields 6 servings; 322 kcal, 38.6 g carb, 12.3 fat, 16.6 g pro per serving) Ingredients 1 1/2 cup red lentils (or other color) 1 large carrot, chopped 1 red or orange bell pepper, chopped 1 onion, chopped 4 cloves garlic, minced 1/2 tbs vegetable oil 3 cups vegetable broth or water 1 cup coconut […]
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(Yields 3 servings; 295 kcal, 48.3 g carb, 5.1 fat, 11.5 g pro per serving) Ingredients 1 block extra firm tofu* 1/3 cup soy milk 1/3 cup all purpose flour 1 tbs cornstarch 1 tsp paprika 2/3 tsp salt 4 oz panko breadcrumbs or crushed cornflakes Sauce: 4 tbsp sweet chili sauce 2 tbsp strained […]
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(Yields 12 servings; 257 kcal, 18.5g carb, 18.8 fat, 7.9g pro per serving) You can add almost anything you’d like to these bars. Add shredded coconut, dried fruit, peanut butter chips, flaxseed, sunflower seeds, etc. as desired! Ingredients 1 cup creamy peanut butter 3 tbs coconut 4 tbs honey or maple syrup 2 tsp vanilla […]
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(Yields 4-5 servings; 382 kcal, 44g carb, 10g pro, 21g fat per serving) Ingredients 3 Beyond Meat Italian hot sausages, sliced 8 oz linguine or spaghetti pasta, cooked 1 tbs olive oil 1 tbs butter or vegan butter 2 cloves garlic, minced 1 cup cherry tomatoes Freshly ground pepper 1/2 tsp salt 1 15oz can […]
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This recipe is in collaboration with Mr. Aaron’s Goods, a local business in Nashville, TN. (Yields 6 servings; 315 kcal, 49g carb, 10g pro, 9g fat per serving) Ingredients 1 package of Mr. Aaron’s Goods soup noodles (or any of their pastas or a GF/vegan pasta would work!) 4 tbsp butter or vegan butter 1 […]
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This recipe works for all vegetables! (Nutrient content will vary based on size of veggies, veggies used, and serving size. Feel free to experiment with the vegetables you use!) Ingredients 1 large russet potato, chopped 1 yellow squash, chopped 1 zucchini, chopped 1 small onion, chopped into large pieces 1 cup baby carrots, cut in […]
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(Yields: 10 servings; 112 kcal, 0gm fat, 28.5g carb, 11.1g pro per serving) Ingredients 1 lb dried black eyed peas 1 tbs vegetable broth 1 tsp salt 1 tsp dried parsley 3/4 tsp paprika 1/2 tsp dried thyme 1/2 tsp dried oregano 1/2 tsp black pepper 1/8 tsp liquid smoke Directions Preheat the oven to […]
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(Yields 1 serving; 500 kcal, 7.8g fat, 86g carb, 18.7g pro per serving) Ingredients 1/2 cup old fashioned oats 1/2 apple, cored and chopped 1 cup of milk or dairy-free milk of choice 2 tsp vanilla extract 2 tsp cinnamon Directions Combine all ingredients in a smaller Tupperware container or mason jar. Store overnight in […]
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Serving size + nutritional facts dependent on amount of ingredients used Ingredients 4 tbsp olive oil 1 onion, thinly sliced bell pepper, thinly sliced mushroom, thinly sliced salt pepper 4-6 tbsp balsamic vinegar dependent on amount of veggies used Directions In a large skillet over medium high heat, add olive oil. Once pan Is hot, […]
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(Yields 5 serving; 135 kcal, 8.9g fat, 10.6g protein, 4.2g carb per serving) Ingredients 2 tbs nutritional yeast 1 tbs soy sauce 1 tbs olive oil 1 tsp chili powder 1/2 tsp garlic powder 1 block extra-firm tofu, drained Directions Preheat oven to 350. Line a latch baking sheet with parchment paper. Mix nutrition yeast, […]
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(Yields 4-6 servings, 175 kcal, 4g fat, 7g protein, 27.9g carb per 2 cup serving) Ingredients 1 lb brussels, shredded (I used a food processor) 1 cup red cabbage, shredded 2 cups carrots, shredded 1 cup red onion, shredded 1/2 cup low-sodium soy sauce 1 tbsp sesame oil 2 tbsp rice vinegar 2 cloves garlic, […]
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(Yields 12 servings, 341 calories, 3.7g fat, 17.9g protein, 60.2g carb per 1 cup serving) Ingredients 2 tbs extra virgin olive oil 2 medium yellow onions, chopped 4 cloves garlic, minced 2 tbs chili powder 1 tbs Chipotle chili powder 1 tbs smoked paprika 1 tbs dried oregano 2 tsp ground cumin 1/2 tsp ground […]
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(Yields 12 servings, 2 Tbsp per serving; 32 kcal, 2.4g fat, 2.3g carb, 0.9g protein per serving) Ingredients 1 ripe avocado 1 cup plain soymilk 3 tbsp lemon juice 2 tsp white wine vinegar 2-3 cloves garlic 1/2 tsp dried dill 1/2 tsp dried parsley 1/2 tsp onion powder Salt to taste Directions In blender […]
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(Yields 4 fritters; 50 kcal, 0.3g fat, 10.6g carb, 1.6g protein per serving) Ingredients 3/4 cup all purpose flour or chickpea flour 1/2 cup water 1 tsp cumin 1/2 tsp cayenne pepper 1/4 tsp garlic powder 1/2 tsp salt Pepper 1/4 cup chopped red onion 3/4 cup chopped red pepper 3/4 cup corn 2 tbsp […]
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(Yields 12 bars; 222 calories, 17g fat, 15g carbs, 6g protein per serving) Ingredients 2 cups mixed nuts 1/2 cup dried coconut 1/4 cup dried cranberries 1/4 cup pepitas (raw pumpkin seeds) 1 tbs chia seeds 1/4 tsp sea salt 1/2 cup chocolate chips 1/4 cup maple syrup 1 tsp vanilla extract Directions Preheat oven […]
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(Yields about 6 servings; 275 calories, 11g fat, 38g carbs, 9g protein per 1.5 cup serving) Ingredients 2 15oz cans chickpeas, drained and rinsed 2 15oz cans diced tomatoes 1 cup coconut milk 6 gloves garlic, peeled and chopped 4 tsp Garam masala Salt, pepper to taste Optional: 1/2 cup chopped yellow onion, 1 cup […]
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(Yields about 16 5-oz servings of mulled wine; nutritional facts vary depending on ABV of ingredients) Ingredients 4 (750-milliliter) bottles red wine, such as Cabernet Sauvignon (I used one box of wine!) 1 cup brandy 1 cup maple syrup 8 whole cloves 4 whole star anise pods 4 (3-inch) cinnamon sticks One orange, sliced Garnish each mug with one cinnamon stick, one star anise, […]
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