21-DayPlant-basedMenuNOTE:Thisisasamplemenuplanthatwebelievewillworkwellformostpeople.Ifyouloveleftovers,orfindarecipethatyouadore,feelfreetomakeitmorethanonce.Thismenuplanisdesignedforthosewholikeasolidandstructuredmealplantofollow.Pleasekeepinmindthatifyou’recookingforoneortwo,youwillwanttoadjustquantitiesunlessyouwanttopreparelargeramountstofreezeoreatinthefollowingdays.Flexibilityisthenameofthegame!Day1Breakfast:GreenSmoothie1Lunch:MashedChickpea“Egg”SaladDinner:SimpleRiceandBeanswithMeanGreenSour“Cream”Day2Breakfast:HomeFriesLunch:GrabandGoSalad1Dinner:CauliflowerStewDay3Breakfast:Scott’sSuperBowlLunch:LeftoverSimpleRiceandBeansDinner:MushroomKabob’sDay4Breakfast:DateandCinnamonSteeleCutOatsLunch:LeftoverCauliflowerStewDinner:StuffedPotatoesDay5Breakfast:NoCookOatmealLunch:GrabandGoSalad1Dinner:LeftoversorEatOutDay6Breakfast:Scott’sSuperBowlLunch:SimpleVeggieHummusWrapDinner:Sheppard’sPieDay7Breakfast:BigBreakfast!VeggieBreakfastBurritoLunch:BroccoliandWalnutStuffedSweetPotatoesDinner:CrockpotFajitasDay8Breakfast:GreenSmoothie2Lunch:RedBeansandRiceWrapDinner:ThaiCurryVeggiesoverBrownRice

Day9Breakfast:PumpkinPieOatmealLunch:GrabandGoSalad2Dinner:EnchiladaPieDay10Breakfast:NoCookOatsLunch:BlackBeanBurgerDinner:SplitPeaSoupDay11Breakfast:AppleCinnamonHotCerealLunch:LeftoverSplitPeaSoupDinner:QuinoaStuffedButternutSquashDay12Breakfast:Scott’sSuperBowlLunch:GrabandGoSalad2Dinner:LeftoversorEatOutDay13Breakfast:DateandCinnamonSteelCutOatsLunch:TomatoBasilSandwichDinner:ZucchiniandCannelliniBeanRotiniMarinaraDay14Breakfast:TofuBreakfastScrambleLunch:QuinoaEdamameSaladDinner:MushroomStroganoffDay15Breakfast:GreenSmoothie3Lunch:LeftoverStroganoffDinner:SpeedyTortillaPizzaDay16Breakfast:OatFlourMuffinsLunch:GrabandGoSalad3Dinner:3BeanChiliDay17Breakfast:OvernightChiaPuddingLunch:TabboulehDinner:SobaNoodles&SnappeaveggiesDay18Breakfast:DatesandCinnamonSteelCutOats

Lunch:Leftover3BeanChiliDinner:BlackBean,SweetPotato,andQuinoaStuffedPeppersDay19Breakfast:Scott’sSuperBowlLunch:GrabandGoSalad3Dinner:LeftoversorEatOutDay20Breakfast:NoCookOatsLunch:ShreddedzucchiniandSun-DriedTomatoWrapDinner:Bethie’sMinestroneDay21Breakfast:VeggieBreakfastBurritoLunch:BlackBeanBurgerSaladDinner:Hearty‘Beefless’Stew

RECIPES_________________________________________________________________________________________________________

BreakfastCOLDBREAKFASTOPTIONSGreenSmoothieBuffet(1-3)Makesabout3cups1/2cupblueberries1banana–ripeisgood1cupslicedstrawberries1cuppackedchoppedkaleleaves4-5icecubes1cupalmondmilkorothernondairymilkOptionalitemsthatcanbesubstitutedtocreatesmoothies2&3:1/2cupblackberries1cupraspberries1cuppackedspinach1greenapple–coredandcutintosmallpieces½cucumber–cutintosmallerpieces1kiwi–peeledIt’sbesttocombinetheingredientsinablenderwiththesoftestandeasiesttoblenditemsatthebottom.Kale,spinach,orgreenappleshouldbeplacedinlast.Startyourblenderonthelowestsettingandslowlyincreasespeedasthesmoothiestartstopuree.Blendforabout2minutesoruntileverythingissmooth.Scott’sSuperBowlThisisasimpleandquickbreakfastblastthatwillgetyoumovinginthemorning!IngredientsKashi“GoLean”cereal(orsubstituteyourchoiceoflowsugar,wholegraincereal)Kashi“GoLeanCrisp”cereal(orsubstituteyourchoiceoflowsugar,wholegraincereal)"Kashi“OrganicPromise”Islandvanilla(orsubstituteyourchoiceofwholegrainflakecereal)1-teaspoonBob’sRedMillflaxmeal1-teasoonHempseeds

3-4freshstrawberries1handfuloffreshblueberries1bananaAlmondmilk(orotherplant-basedmilkofyourchoice)Instructions

• Inalargecerealbowlmixaboutahalfacupfromeachofthethreecereals.• Cutupfruitintosmallbitesizedpiecesandaddtobowl• Sprinkleontheflaxmeal• Pourthealmondmilkandenjoy!

NOTE:Youcanmakesubstitutionsforvariouskindsoffruit,orwholegraincereal.ImixitupabitwithwholegrainflakessuchasUncleSam’sinplaceoftheIslandvanilla.Playaroundwiththisandhavefun.It’sapowerpackofproteinandomega3’s!NoCookOatsThisquickbreakfastisablastoffiberandproteinthatwillkeepyouonthemove!Ingredients1cuprolledoats1cupmixedberriesofyouchoice(blueberries,raspberries,and/orstrawberries)1smallhandfulofraisins1-2tablespoonsgroundflaxseed1cuphighfibercerealsuchasKashi1cupunsweetenedalmondmilkCombineallingredientsintolargebowlandtopwithnondairymilk,enjoy!OvernightChiaPuddingServes2-4Ingredients1/4cupchiaseeds1cupvanilla-flavoredunsweetenedalmondmilk2tablespoonspuremaplesyrup(preferablygradeB)1teaspoonpurevanillaextractKoshersalt1pintblueberries,raspberries,orstrawberries(hulledandchopped)Instructions

• Inamediumbowl,gentlywhiskthealmondmilk,2tablespoonsmaplesyrup,thevanillaand1/8teaspoonsaltuntiljustblended.

• Whiskinthechiaseeds;letstand30minutes.Stiroccasionallytodistributetheseedsiftheyhavesettled.Coverandrefrigerateovernight.

• Thenextday,inamediumbowl,tossthemixedberries(unlessgoingwithjustonetype).Spoonthepuddingintobowlsorglasses;moundtheberrymixtureontopandserve.Enjoy!

HOTBREAKFASTITEMSHomeFriesIngredients3-4mediumsizedPotatoes1/2Bellpepperdiced1/2oniondiced3-4clovesofgarlicmincedRosemarycoarselychopped(fresh=1sprig)Salt&pepperTurmericChilipowderInstructions

• Dicepotatoestoabout1/2inchthick.• Useanon-stickpanandaddwatertoalmostcoverthepotatoes• Cookonmediumheatuntilboiling.Coverandlowerheatcookingforabout6-7

minutes-untilalmostdone(3/4ofthewayopaquebutcanpickupwithafork)• Drainandsetaside.• Addonionsandpepperstohotpanandputonlid.Letthemstarttobrownwithout

stirringforaboutoneminuteonhighheat.• Afteroneminutebegintostir.Withouttheuseoil,youwillneedtopracticeusinga

spatulatoturnthemconfidently.Afterabout3minutesofbrowningtheonionsandpeppersaddthepartiallycookedpotatoes,garlic,rosemary,andspices.

• Stiruntilwell-combinedthenletsitforabout4minutesonlowheat.• After3minutesbeginturningpotatoesasevenlyasyoucan.Oncetheyareturned,

letthembrownforanother3minutesundisturbed.Avoidconstantlyturning.• Repeatthisuntilthepotatoesareasbrownedasyoulikethem.Iftheyaredryingout

tomuchorstartingtostick,keepthelidon.• Check-iftheyarenotfullycookedlowertheheatandaddthelidforafewminutes.• Servewithsalsa,mustard,oralittleketchup!

OatFlourMuffinsMakes12MuffinsIngredients½cupsrolledoats2cupsoatflour½cupCoconutsugar(youmaysubstitutemaplesyrup)2teaspoonbakingpowder½teaspoongroundcinnamon1-dashofnutmeg1cupplant-basedmilk(almond,soy,hempetc)1wholeripebanana½teaspoonalmondextract(optional)

Instructions• Preheatovento375F.• Putrolledoatsinblenderorfoodprocessorandblendonhighforafewseconds

untilflourforms.• Scoopout2cupsofoatflourandtransfertoamixingbowl.• Whiskinthebakingpowder,cinnamon,nutmegandcoconutsugar,andsetaside.• Addthenon-dairymilkandbananatoyourblenderorfoodprocessorandblend

untilwellcombined.• Pourintooatflourmixture,addraisinsandstirtocombine.(Mayberunny)• Addabout1/3cuprolledoatsandstir.Ifit'sstillrunny,addmoreoats.Iusuallyadd

about1/2-cuptotal.Battershouldbethicklikeoatmealbutnotdry.• Placecupcakepaperlinersinamuffinpanandspoonbatterintothepan.• Spooninto12cups,topwithcinnamonandbake10-15minutes,oruntilfirm.

DatesandCinnamonSteelCutOatmealThisisasimpleanddeliciouswaytostarttheday!Serves1-2Ingredients1cupsteelcutoats2-3datescinnamonInstructionsTocookoats,followpackagedirectionsorusestovetopinstructionsbelow:

• Add1cupofoatsto3-4cupsofwaterintoalargepotandbringtoalowboilovermediumhighheat.

• Onceboiling,reduceheattolowandsimmerfor20minutesandstireveryfewminutestopreventsticking.

• Cutdatesintosmallbite-sizedpieces• Addcinnamonasdesiredandenjoy!

Tosavetime:Boil4cupsofwaterthenightbeforeandadd1cupofdrysteelcutoats.Stirandletitsoakovernight.Inthemorningputitintoapotandcookoverlowheatfor9-12minutesuntiltheoatsaretender.PumpkinPieOatmealMakes1servingIngredients:1/2Coats1/2Cnon-dairymilk(almond,soy,hemp,etc.)1ripebanana,sliced2shakescinnamon1/4Cpureedcannedpumpkin1shakegroundcloves1shakegroundnutmeg

Handfulfrozenblueberries(optional)Instructions

• Puttheoats,non-dairymilk,slicedbanana,andcinnamonintoasmallpotonthestove.(Thiswillalsoworkinthemicrowave,butyoumaywanttomashbananas.Cookonhighfor2mins)

• Continuouslystirovermediumhighheatforabout5minutes,oruntilthemixturegetsthickandcreamy(andstartsslightlybubbling).Stirinthefrozenblueberries(optional).

• Turndownheattomediumlowandaddinthecannedpumpkinandasmallshakeeachofgroundclovesandgroundnutmeg.Besuretoincludethesespices!

• Serveandenjoy!AppleCinnamonHotCerealServes2Ingredients1cupoatmeal2cupswater1cupvanillaalmondmilk(orsoymilk)1teaspoonmaplesyrup(GradeBisbest)½teaspooncinnamonandmoreforsprinkling⅛teaspoonsalt1largeapple,peeled,cored,andcutintoa¼-inchpiecesInstructions

• Inamediumsaucepan,placetheoats,saltandwater.• Addthechoppedapplesandhalfthealmondmilk.Stirwelltomix.• Bringtheoatmealtoabubblingboil,lowertheheattoasimmer,coverwithalid,

andlettheoatmealcook,stirringfrequently,forabout15minutes.Iftheoatmealgetstoodry,addsomewateroralmondmilk.

• Whentheoatmealiscreamy,turnofftheheat.Stirinthemaplesyrupandcinnamonandtheremainingalmondmilk.

• Scoopintobowls,sprinkleonsomemorecinnamon,andenjoy!TofuBreakfastScrambleServes2Ingredients:Extra-firmtofu,resemblesscrambledeggwhencookedflavor,withouttheheaviness.8ouncesextra-firmtofu1YukonGoldpotato,diced1/4teaspoonsalt2teaspoonsgroundturmeric

Instructions

• Firstyouwillneedtocrumblethetofuinamixingbowlwithawhiskorbyhand.• Next,steamthepotatoforabout5minutes.Whilethepotatoissteaming,heata

sautépanuptomediumheat.• Addthetofuandsalt,stirslowlyandcookforabout3to4minutes.• Stirtheturmericandpotatointothescramble,cookingforanadditionalminuteor

so.Veggiebreakfastburrito(notofu)Ingredients1/2cupcookedblackbeans2clovesgarlic,minced1smallzucchini,quarteredlengthwiseandsliced1smallred,orangeoryellowbellpepper,diced1smalltomato,diced1/2tablespoonoliveoil1/2cupfrozencornkernels2cupscookedbrownriceorquinoa1tablespoonfreshlimejuiceSaltandpeppertotaste4extra-large(burrito-sized)tortillasInstructions

• Inalargeskillet,heattheoliveoilovermedium-highheat.Addthegarlicandcookuntilfragrant,about30seconds.Addthezucchiniandbellpepperandcookuntilsoftened,3-5minutes.

• Stirinthetomatoandcornandcontinuetocook2minutesmore.Removetheskilletfromheat.

• Combinethebrownriceandlimejuiceinasmallbowl.Seasonthericewithsaltandpeppertotaste.

• Dividethericemixtureontoeachofthefourtortillas.Topthericewithblackbeans,thentheveggies.Enjoy!

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LunchMashedChickpea“eggsalad”Ingredients1can(15oz.)chickpeas(garbanzobeans),drainedandrinsed1/4cuporsohummus1–2tablespoonsmustard(stonegroundordijon)1/2cupcelery,sliced1/2cupcarrots,diced1/4–1/3cupscallions,slicedseasalt&crackedpepper,totastedashofgarlicpowderjuiceof1lemon,optionalpaprika/smokedpaprika,garnishInstructions

• Drainandrinseyourchickpeas,placeinmediumsizebowlandroughlymashwithafork,potatomasherorpastryblender.

• Addtheremainingingredientsandcombine.Addmorehummusifyoulikeitcreamierandtasteforseasoning.

• Serveonwholegrainbread(suchasEzekiel),abedofleafygreens,orscoopupwithslicedvegetableslikecucumbers,bellpeppers,celerysticks.

• Ifhummusisalittlethick,addabout1-2tablespoonsofwater.Enjoy!GrabandGoSalads(withVariations)Thesesaladscanbestoredinanyglasscontainer,butMasonjarsreallyworkgreat.Goforthequartsizeforanentiresizesalad.RememberthisplanisaboutEATING!Followtheseeasystepsandmakeseveralatatimetograbwheneveryouneedaquickandfillingmealonthego.Feelfreetomixandmatchingredients.Besuretoincludewholegrainsand/orbeanstomakeandkeepyoufull.IfusingMasonjars,simplyopenanddumpsaladontoaplateorintoabowlandenjoy!Howtolayertheperfectsalad:FirstLayer:Dressing!Putthisonthebottomtopreventasoggysalad,anditwillbeonthetopwhenyoudumpoutsalad.Plant-based,nooilsuggestionsinclude:

• 3tablespoonsliquid:freshsqueezedlemon,lime,grapefruit,ororangejuice,flavoredvinegar

• 1tablespoonherbs/aromatics:basil,parsley,cilantro,dill,garlic,anyvarietyonion,etc.

• Seasontotaste:garlicpowder,celerypowder,redpepperflakes,blackpepper,etc.)SecondLayer:SturdyVeggiesChoosevegetablesthatwon’tquicklysoakupyourdressings.Tryanyvariety:Cherryorpeartomatoes,snappeas,frozenshelledpeas,carrots,sweetpeppers,etc.ThirdLayer:GrainsandChunkyVegetablesGrainsareafillingsourceofproteinforcellandmuscleregeneration,andcomplexcarbohydratesforsustainedenergy.

• Grains:quinoa,millet,sorghum,brownrice• Beansandlegumes:pinto,black,greatnorthern,green,chickpeas,peas• Chunkyvegetables:broccoli,cauliflower,anythingbigandchunky

FourthLayer:FruitsandGreensAnythingyouwanttostaydryincludingfreshfruit,driedfruit,andgreens.Packthosegreensintightly!

• Driedfruit:(¼cupmaximum)cranberries,raisins,mango,banana,apricots,prunes• Freshfruit:(½-1cup)pineapple,watermelon,cantaloupe,berries,pear,apple• Greens:Romaine,butterlettuce,spinach,kale,springmix,arugula,collards,cabbage

SimpleVeggieHummusWrapTheseveggiewrapsaresimple,quick,anddelicious!Makes4wrapsIngredients4whole-graintortillas4tablespoonsRedPepperHummus(orhomemade)1-2cupsmixedsaladgreensortornleaflettuce1carrot,shredded¼cupbeansproutsInstructionsWarmtortillas,oneatatime,inskilletuntilsoftandpliable,ormicrowavefor15seconds.Spreadeachtortillaevenlywithhummus,leavingamarginof1/2inchuncoveredaroundtheedge.Addingredients,rollupandenjoy!BroccoliandWalnutStuffedSweetPotatoesServes4-5Ingredients5mediumsweetpotatoes1cupbroccoliflorets,finelychopped

1/8cuptoastedwalnuts,finelychopped¼cupdriedcranberriesorCraisins,roughlychopped¼teaspoongroundnutmeg½teaspoongarlicpowder½teaspoononionpowder¼-½cupvegetablebrothblackpeppertotastesprayoliveoil(optional)seasalt,onthetable(optional)Instructions

• Preheatovento400degreesF.• Arrangepotatoesinalargeglassbakingdish,andprickafewtimeswithafork• Bakefor50-60minutes,oruntilforktender• Coolfor10minutes,oruntilcoolenoughtohandle• Cutanovalshapeoutofeachpotato,andcarefullyscoopthefleshoutandintoa

mixingbowl(besuretocarefullyleaveabouta1/3inchthickpotato“shell”inside)• Mashthepotatoeswithenoughvegetablebrothtocreateanice,mashedpotato

texture• Stirinthebroccoli,walnuts,driedcranberries,nutmeg,garlicpowder,onion

powder,andpepper• Spoonthefillingbackintoeachpotatoshell,moundingasneeded• Canbepreparedtothispointuptoadayinadvance,coverandrefrigeratetostore• Tobake,withpotatoesatroomtemperature,spraylightlywitholiveoil(optional)

thenbakefor10-15minutes,oruntilheatedthrough.• Youmaycoverthepotatoeslooselywithparchmentpapertopreventover

browning,asdesiredRedBeans&RiceWrapsMakes4Ingredients4whole-graintortillas1cupredbeans1cupbrownrice¼cupsalsa(Optional-fromrecipeoruseyourfavoritesalsa-noavacados)1tablespooncilantrototaste½cupdicedwhiteonionInstructionsWarmtortillas,oneatatime,inskilletuntilsoftandpliable,ormicrowavefor15seconds.Laytortillasonplate;addrice,beans,onions,salsa,andcilantro.Rollupandenjoy!

BlackBeanBurgersMakes6pattiesIngredients1canblackbeans(15-ounce),drainedandrinsed,or2cupscookedblackbeans1packagesproutedgrain,flourlesshamburgerbuns(suchasEzekiel4:9sesameseed)1/2teaspoongroundcumin1/2teaspoonchilipowder2teaspoonsnutritionalyeast2garliccloves,minced2tablespoonsfinelychoppedmushrooms2tablespoonsfinelychoppedcarrot2tablespoonsfinelychoppedonion1tablespooncornstarch1/2cupquick-cookingoats(notinstant)saltandpeppertotasteInstructions

• Placeparchmentpaperonbakingsheet(s)• Preheatovento450degreesF.• Mashblackbeansinabowlusingaforkorotherutensil• Addremainingingredientsandmixuntilcombined• Usinganicecreamscoop,scoopmoundsontobakingsheetandpressintopatties• Bakeinovenfor20mins• Assoonastheyappeardry,flipthemandbroilforanadditional2-4minsuntil

desired“doneness”• Serveimmediatelywithcondimentsofchoice• Fixupyourburgerwithlettuce,tomatoes,onion,pickles,mustard,ketchup,orany

combinationyouwouldnormallyuseonaburger.Enjoy!• Theserefrigerateandfreezewell.• Theseareveryuser-friendlyandyoucanreheatbakedburgersonagrill,stovetop,

ormicrowaveTomatoBasilSandwichIngredients2sliceswholegrainbread(Ezekiel4:9isgreat!)2-3tablespoonshummus1-2thickslicesofbeefsteaktomato(oranyvariety)Slicedoniontotaste(anyvariety)7-8freshbasilleaves(orotherherbs)totasteSeasontotasteoptionsinclude:

• garlicpowder• blackpepper• celerysalt• mixedseasonings

• salsa• ketchup&mustard

Buildsandwich,cutinhalfandenjoy!QuinoaEdamameSaladAddoromitanyvegetablesyouliketothisdelicioussalad.Omittheoilifyoulike.Havefunwiththisone!Serves:4cupsIngredients2cupsfrozenshellededamame1cupfrozencorn11/2cupcooked,cooledquinoa,leftoverisgreat)2-3greenonions,sliced½redsweetbellpepper,diced2tablespoonsfinelychoppedfreshcilantro,orsubstituteparsley,basil,etc.1½tablespoonsoliveoil,or2-5tablespoonsvegetablebroth1tablespoonfreshlemonjuice1tablespoonfreshlimejuice¼teaspoonsalt¼teaspoongarlicpowder,or2clovesfreshgarlic,minced¼teaspoondriedthyme⅛teaspoonfreshgroundblackpepperdashofcayenne,optionalInstructions

• Boiltheedamameandthecornuntiljusttender.Drainverywellandcoolcompletely.

• Combinetheedamame,corn,quinoa,greenonion,redpepper,andcilantroorotherherbs.

• Whisktogethertheoliveoilorvegetablebroth,lemonjuice,limejuice,salt,chilipowder,blackpepper,thymeandcayenneuntilcombined.

• Drizzlemixtureoversaladmixtureandtosstocoat.Eatimmediately,orcoverandchill.

Guilt-freeTabboulehThisisagreatrecipethatshouldprovidesomegreatleftoversthatshouldlastthroughouttheweek.Serves6-8Ingredients¾cupbulgur1cupboilingwater3cupsfinelychoppedfreshparsley,eithercurlyorflatleaforacombinationofthetwoHeaping¼cupfreshmint,finelychopped

Heaping¼cupfinelychoppedscallion2Romaorplumb(Italian)tomatoes,dicedsmall1cupsmalldicecucumber2-3clovesgarlic,pressed2Tbspfreshlemonjuice½tspcumin½tspsalt(ornot)¼tspblackpepperInstructions

• Placebulgurinamediumbowlandcoverwithboilingwater.Sealbowlandletsituntilthewaterisabsorbedandthebulguristender,about15minutes.

• Placeallotheringredientsintoalargebowl.• Addcookedbulgur.Tosstocombine.• Thisdishwillgetbetterafterspendingonenightinthefridgetocreateaconcertof

flavors!ShreddedzucchiniandSun-DriedTomatoWrapThisisasimpleanddeliciousrecipeyoucanplaywithandprepaheadoftime.Serves2Ingredients4-6tablespoonHummus2wholegraintortillas6–8sun-driedtomatoes,packedinwater1/2cupsprouts1/2cupshreddedzucchini(carrotsmaybesubstituted)1/8teaspoonfreshlygroundblackpepperHotsauce(optional)InstructionsLaytortillasonaplateandspreadhummusoverhalfofthetortilla.About2inchesinfromoneoftheedges,placesun-driedtomatoes,sprouts,andzucchiniand/orcarrots,toppingwiththeblackpepper.Rollthetortillatomakeyourwrap.Optional:addhotsaucetotasteandenjoy!BlackBeanBurgerSaladServes3-4Ingredients2cupsmixedgreens1(15ounce)canblackbeans,drainedandrinsed1/3cupchoppedonion

1tablespoonmincedgarlic1smallcarrots,grated(optional)1/4cupmincedgreenbellpepper(optional)1tablespooncornstarch1tablespoonwarmwater1teaspoonchilipowder1teaspoongroundcumin1tablespooncilantro1teaspoonmixedseasoningofchoice(suchasOldBay)1/4teaspoonsalt1/4teaspoongroundblackpepper¼cupsalsaofchoiceInstructions

• Preheatovento350degrees.Placeparchmentpaperonbakingsheet.• Mashblackbeansinabowl.• Addonion,garlic,carrots,andgreenbellpepperandmixwell.• Whiskcornstarch,water,chilipowder,cumin,seasoning,salt,andblackpepper

togetherinaseparatesmallbowl.• Stircornstarchmixtureintoblackbeanmixture.• Spoon'burger-sized'moundsofbatterontothepreparedbakingsheet,abouta3/4-

inchthicknesspermound.Shapeintoburgers.• Bakeinthepreheatedovenuntilcookedinthecenterandcrispintheoutside,about

10minutesoneachside.NOTE:youmaywanttobroilat400forafewminutesforextracrispiness.

• Oncebaked,placeonabedofgreensandaddsalsa,freshlimeandcilantro.Enjoy!_________________________________________________________________________________________________________

DinnerSimpleRiceandBeanswithSour“Cream”Ingredients2cansblackbeans,drainedandrinsed1cupvegetablebroth1tablespoonchilipowder2tomatoes,chopped1bunchgreenonions1cancorn2sweetpeppers,anycolor,chopped1cupcilantro,rinsedandchoppedSalsa,totasteHotSauce,totasteMeanGreenSourCream(recipein“Gravy,SaladDressings,and“MeanGreen”sectionbelow)1–1½cupsBrownRice,cookedtopackagespecificationsInstructions

• Inasaucepan,heatbeans,vegetablebroth,andchilipowdertoasimmer.• Placeallchoppedvegetables,corn,andcelantrointoindividualbowls• Placealargescoopofriceonaplateandladlebeans,veggies,andsalsaontop.• Optionally,youcanplaceallingredientsintoawholegraintortillaandmakea

healthyburrito!Enjoy!CauliflowerStewServes6Ingredients4½cupsvegetablebroth4cupschoppedonions½teaspoonseasalt3cupsdicedpotatoes(orsweetpotatoes)½cupchoppedcelery3largechoppedcarrots1headcauliflowercutintobitesizepiecesblackpeppertotasteOptional:2cupsedamameorpeas.Instructions

• Inalargesaucepan,heatonion,salt,and½cupveggiebroth,thensimmeruntilonioncookdown(about20minutes).

• Addbrothasneededtopreventonionssticking.Addpotatoes,carrots,celery,cauliflower.Add4cupsvegetablebroth

• Allowtocookonlowandsimmeruntilallveggiesaresoft(20-25mins)• Addsaltandpeppertotaste.

• Optional:youcanaddcutupkalejustbeforeservingforaniceextracrunch!TeriyakiMushroomKabobsThesekabobsareacrowdpleaser,andcanbemadeaheadandstoredinthefridge.Theymaketastyleftovers,too!Servings:4IngredientsTeryakiSauce2/3cupmirin1cuplowsodiumtamari4teaspoonsricevinegar1teaspoonsesameoil¼cupbrownsugar7clovesgarlic,minced1tablespoonmincedginger1tablespoonmincedjalapenopepper(optional)1tablespooncornstarch1tablespoonwaterKabobs:12-16ouncesmushrooms,anyvariety(shiitake,cremini,button,babybellas,etc.)1poundbabypotatoes,anyvariety1-2cup(s)pineapplechunks1redpepper1greenpepper1yellowororangepepper1mediumyellowonion1mediumredonion10-15bambooorwoodenskewersSprayoliveorcanolaoil(forgrilling/broiling)½-1cupchoppedscallions,forserving1cuppreparedriceorquinoa,forserving,perpersonInstructions

• Placemirininamediumsaucepanandboiloverhighheat.Reducetomediumlowandaddthetamari,ricevinegar,sesameoil,brownsugar,garlic,ginger,andjalapeno.Simmer,covered,for20minutes.

• Inasmallbowl,whiskthecornstarchwithwater.Bringthesaucetoaboilandthickenwiththecornstarchmixture,stirringconstantly.Letthesaucecookfor5moreminutes,tastingtomakesurethecornstarchhasfullydissolved.Onceready,pourintosmallbowlandsetaside.

• Alternateandthreadmushrooms,babypotatoes,pineapple,peppers,andonionsontoskewers.

• Preheatgrillorovenbroilertohigh(roughly400°).Lightlysprayoliveorcanolaoilontobothsidesofeachkabob.Lightlyspraygrillgratesorgrillpantopreventsticking.Layskewersoverorunderheatandstaynearbytomonitor.Oncetheside

neartheheatisalittlecharred,flip.Brushtopwithteriyakisauce.Oncetheothersideisslightlycharred,flipandbrushoppositesidewithteriyakisauce,sobothsidesaresauced.Removeandtopwithfreshlychoppedscallions.

• Servewith1cupofpreparedriceorquinoa.StuffedPotatoesThesepotatoesareperfectandatastycomfortfood.Theyfillyouupwithoutmakingyoufeellikeyouneedtotakeanapafterwards.Ingredients6mediumyelloworredpotatoes1largeyellowonion4clovesgarlic2teaspoonsonionpowder2teaspoonsgarlicpowder1tablespoondriedparsley½teaspoonblackpepper4tablespoonsnutritionalyeast½-1cupunsweetenedalmondmilkorcashewmilk4greenonions,slicedGarnishSuggestions(Optional)SmokedpaprikaNutritionalyeastFreshparsleyInstructions

• Preheatoverto425degreesF.• Bakepotatoesfor1houroruntilforktender.• Placeapieceofparchmentpaperontopofapieceofaluminumfoil.Peelandchop

theonionandgarlicandplaceontheparchment/foil.Sealthemuptightly.Putthispacketinanovensafedish,intheovenwiththepotatoesandallowthearomaticstobecomemush.(Yourkitchenwillsmelldevine!)

• Removepotatoes,onion,andgarlicfromtheoverandreducethetemperatureto325degreesF

• Pureetheonionandgarlicinablenderorfoodprocessortouseattheliquidformashingpotatoes.

• Cutthepotatoesinhalf,scoopoutthefleshandplaceinamediumsizedbowl,andlightlybreakupwithafork.

• Placeemptypotatoskinsinabakingdish.• Addtheonionandgarlicpuree,onionpowder,garlicpowder,driedparsley,black

pepper,nutritionalyeast,and½cupplant-basedmilk.Mashtogetherwell.Addmoreplant-basedmilk,asneeded,fordesiredconsistency.

• Stiringreenonions• Filleachskinuntilitisheapingfull.• Topwithsmokedpaprika,andbakeforanother30minutes.• Removefromovenandtopwithnutritionalyeast,andfreshparsleyasdesired.

Sheppard’sPieThisShepherd’sPierecipeistheperfectcomfortfoodforchillywinternights.Feelfreetosubstitutelistedveggieswiththoseyouhaveinthefridgetomakethisaneasy,go-torecipe!Serves4-6,withleftoversTopLayerIngredients8mediumYukongoldpotatoes1cuppotatowaterornon-dairymilk,unsweetened1teaspoongarlicpowder½teaspoonblackpepperSalttotaste,ontableBottomLayerIngredients1cupFrenchorgreenlentils5cupswater½cuprolledoats,ground(oatflour)4carrots,diced1yellowonion,diced10criminimushrooms,diced1cupbroccoli,diced1teaspoondriedrosemary1teaspoondriedthyme1teaspoongarlicgranules½teaspoonblackpepper1cupgreenpeasInstructions

• Preheatovento350degreesF.• Heatlentilsandwaterovermed-highheatinalargesaucepan.Whenmixturestarts

toboil,reduceheattosimmer.Letlentilscookfor15minutesandthenaddtherolledoats.Stirinherbs,blackpepperandgarlic.Continuetocookforanother15minutes,stirringfrequentlysotheoatsdonotclumptogether.Lentilswillthickenandbecomecreamy.Iftheyaretoothickaddwaterasneeded.

• SteamPotatoes–Whilelentilsarecooking,placevegetablesteamerbasketinthebottomofalarge,coveredpot.Peelandchoppotatoesinto1inchcubesandplaceinsteamerbasket.Add1-2incheswater,justenoughtocoverthebottomofthesteamerbasket(notthepotatoes).Coverpotandsteamoverhighheatfor18-20minutes,oruntilforktender.Drainpotatoesinacolanderoverabowltoreserve1cupofpotatowater.Setpotatowaterasideandreturnpotatoestopot.Add½cupof

thepotatowaterornon-dairymilk,garlicpowder,andblackpepperthenuseapotatomashertomashthepotatoes.Addtherestofthewaterormilkwhilemashingtocreatedesiredcreaminess.

• Whilethepotatoesandlentilsarecooking,heatcarrotsandonionsinalargesautépanovermediumheat,stirringfrequently.Coverthepantokeepthemoisturereleasedfromtheveggiesinthepan.Keepthepancoveredandstirfrequently.Ifveggiesstarttosticktopan,addatablespoonortwoofwater.Onceonionsaretranslucent,addthemushroomsandbroccoli.Continuetocookuntilveggiesaretender.Addpeasandturnofftheheat.

• Oncethelentilsarecooked,stirintheveggies.Pourlentil-veggiemixintoa9x13inchcasserolepan.

• Layermashedpotatoesoverlentils.• Bakefor15minutes,oruntilcookedthrough.Removepanfromoven.Letitsitfor5-

10minutesbeforeserving.Crock-PotFajitasThisdishisperfectforlargefamilydinners,officeparties,orjusttohaveonhandforquickmealleftovers.Thisrecipecanalsobecookedonthestovetopifthatbettersuitsyourtimeneeds.*Thiscrock-potfajitamixtureisusedinourEnchiladaPierecipe,laterthisweek.Ingredients16ouncesbutton,crimini,shitake,orbabybellamushrooms1canblackbeans1largegreenpepper1largeredpepper1largeyellowororangepepper1largeyellowonion4clovesfreshgarlic1poblanopepper1jalapenopepper(optional)1tablespooncumin1jarofyourfavoritepreparedsalsaInstructionsChopvegetables,putingredientsintocrock-pot,andcover.Cookuntilvegetablesaretenderusingyourcrock-potsettings,asdesired.Spoonintowholegraintortillasandaddtoppingsasdesired.Suggestedtoppings:

• Choppedscallions• Choppedyelloworredonion• Choppedcilantro• MeanGreenSourCream(recipeinthesaucessection)• Preparedhotsauce• Choppedlettuce• AdditionalSalsaorPicodeGallo

ThaiCurryVeggiesoverBrownRiceIngredients1largeonionsliced2carrots,thinlyslicedintorounds2cupsunsweetenedalmondoroatmilk1teaspoonnaturalmaplesyrup1teaspooncoconutextract2headsbroccoli,cutintosmallpieces8oz.mushrooms1redbellpepper,diced2-3teaspoonsredcurrypaste(oilfreeisbest)2cupsbrownbasmatirice6-8basilleaves,choppedfinelyInstructions

• Beginbycookingthemushroomsandonionsoverhighheatinalargefryingpan,graduallyreducingheatastheybecomebrowned.

• Addbroccoli,bellpepper,andcarrots,coverandcookforabout5minutes.Cookbrownriceinaricecookerorfollowinstructionsonthepackage.

• Combinethealmondmilk,coconutextract,maplesyrup,andcurrypasteinasaucepanovermediumheatstirringuntilwarmandmixedwell.

• Pouroverthecookedveggiesserveovercookedbasmatirice,andenjoy!EnchiladaPiewithMeanGreenSour“Cream”ThisisagreatwaytouseleftoverCrock-PotFajitas!Makethisdeliciouspieaheadandstoreinthefreezerorfridge.Ifyouhavetime,letthepierisetoroomtemperaturebeforebaking.Ifnot,adjustcookingtime,asneeded,toheatcompletelythrough.Ingredients5-6cupsLeftoverCrock-PotFajitasOr:8ouncesmushrooms(anyvariety)1choppedgreenpepper1choppedredpepper1chopped,smallyellowonion1hotpepperofchoice,totaste1canblackbeans,rinsedanddrained1teaspooncumin½cupvegetablebrothforcookingvegetables(addmorebrothifnecessary,soveggiesdonotdryout,orburn)18-ouncecanorpackageofyourfavoriteenchiladasauce(IuseFronteraRedChiliEnchiladaSaucewithRoastedTomatoandGarlic)4-6tablespoonsnutritionalyeast

Toppings¼cupchoppedparsleyorcilantro(optional)MeanGreenSour“Cream”(optional)Instructions

• Preheatovento375degreeF.• Ifmakingthefillingformscratch,chopmushrooms,peppers,onion,andhotpepper

andplaceinadeepskillet.Stirincumin,and½cupvegetablebroth.Coverandsimmeruntiltender,about10-12minutes.Removefromheat.

• StirenchiladasauceintoeithertheCrock-PotFajitasorscratchvegetablemixture.• Spoonabout1cupofyourfillingontothebottomofa9x9bakingdish.Sprinklewith

1tablespoonnutritionalyeast,andcoverwithwholegraintortillas.Cuttortillas,asneeded,tocreateone,singlelayer.

• Spread1.5cupsfillingontopofthetortillas,andsprinkle1-2tablespoon(s)nutritionalyeastontop.Repeatwiththetortillas,filling,andnutritionalyeastuntilyouhavethreetortillalayers,endingwithnutritionalyeast.

• Bakeat375,for25-30minutesuntilheatedthrough.• Letsitfor5minutesbeforecutting.AddadollopofMeanGreenSour“Cream,”salsa,

andasprinkleofparsleyorcilantrobeforeserving.Alltoppingsareoptional.SplitPeaSoupThissoupisacozymeal,fillingwithoutthefat!Servings4-6Ingredients7-8cupslow-sodiumvegetablebroth2cupsdriedsplitpeas,anycolor,rinsed1mediumonion,diced1largeyellowormediumsweetpotato2-3carrots,peeledandsliced2celerystocks,chopped4-6clovesgarlic,minced½teaspoonturmeric½teaspoondriedbasil1bayleaf1teaspoonseasalt½teaspoonblackpepperInstructions

• Placeallingredientsinastockpot,andbringtoaboilovermedium-highheat.

• Reduceheatandsimmeruntilsplitpeasaresoft,about2hours.• Besuretogivesplitpeasplentyoftimetocook.Ifsoupistoothick,addvegetable

stockorwaterandcombine.• Addsaltandpeppertosoupatthetable.Removebayleafbeforeserving.

QuinoaStuffedButternutSquashButternutsquashstuffedwithquinoa,spinach,mushroomsandpecans.Veganandgluten-free!Servings:4Ingredients2smallbutternutsquash½cupquinoa1cup+½cupvegetablebroth,separated½-1cupvegetablebrothforsimmering2-4tablespoonsmaplesyrup½cuppecans1smallonion,chopped1clovegarlic,minced2cupsmushrooms(anyvariety)2cupspackedspinach,coarsestemsremoved1teaspoonsage1teaspoonthyme3tablespoonsnutritionalyeastSaltandpepperonthetable,totasteInstructions

• Preheatovento375degrees• Cutthesquashlengthwisetomake2evenhalves.Removetheseeds.Placesquash,

cutsidedown,inabakingdish.Add¼-½inchofwatertobakingdishandbakefor40minutes,oruntiltender.

• Inasmallsaucepan,bring1cupvegetablebrothandquinoatoaboil.Reduceheattolow,coverandsimmeruntilquinoahascurlscomingoutofeachgrain,about15minutes.Setaside.

• Placepecansinasmallfryingpanovermediumheat.Stirfrequentlyuntiltoasted,about2minutes.Setaside.

• Addonionand¼cupvegetablebrothtoalargefryingpan.Coverandsimmeruntilsoft,orabout5minutes.Addgarlic,cover,andsimmerforanotherminute.Addmorebrothasneededformoisture.

• Addmushrooms,coverandsimmeruntilsoft,about3minutes.Addbrothasneededtokeepmixturefromstickingtopanandburning.

• Addspinachandsautéuntilwilted,about2minutes.• Addquinoatothevegetables,alongwiththesage,thyme,nutritionalyeastand½

cupvegetablebroth.• Whentender,removesquashfromoven,andcarefullyturnsquashhalvesover,cut

sideup.Brushsquashwithmaplesyrup.Setaside.

• Filleachsquashhalfwith1/4ofthemixtureandputbackintheovenforanother15minutes,sothateverythingheatsthrough.Coverwithfoiliftopsgettoodarkordriedout.Serve.

• Canbemadeaheadandstoredinrefrigeratorbeforeheatingthestuffedsquash.Whenreadytoeat,removestuffedsquashfromfridgeandletsitatroomtempfor15minuteswhileovenpreheats.Brushwithalittlemoremaplesyrupbeforeheatingat350for15minutes.Serve.

ZucchiniandCannelliniBeanRotiniMarinaraServings:4Ingredients1onion,diced1(15-oz)cancannellini(white)beans[GreatNorthern,oryourchoice]2zucchinissliced1redbellpepper,sliced1cupfrozenpeas4cups)driedwhole-wheatrotini(orGF)1(24oz.)jarofpastasauce(lookforoilfreeandlowinsodium)1tablespoonfreshparsleySaltandpeppertotasteInstructions

• Bringalargepotofwatertoaboil.Onceboiling,addthepastaandcookperpackageinstructions

• Sautétheonioninanon-stickpanusealittleveggiebrothorwatersokeepfromdryingout,coverandcook4-5minutes

• Addthezucchini,beans,andbellpeppers.Cookuntiljusttender.• Addthetomatosauceandstirtocombine,whenhotaddthefrozenpeas• Testthepastaanddraininacolander,thenplacebackintopot.• Addsauceandveggiestopasta,andmixwell.Afterplating,addthefreshparsley

andsaltandpeppertotaste.MushroomStroganoffThisreciperemindsmeofmychildhood,andperfectforfallorwintermeals!Ingredients12oz.uncookedribbonnoodles3-6tablespoonwaterforsautéing1yellowonion,chopped3tablespoonswholewheatflour,divided4cupsbeeflessbeefbrothorveggiebroth

1tablespoonlowsodiumtamariorsoysauce1teaspoonlemonjuice1teaspoontomatopaste1½poundsmushrooms(halfPortobelloandhalfbuttonmushrooms),cutintolarge2-inchchunks½teaspoondriedthyme½teaspoondriedsage1tablespoonwhitewinevinegar¼cupflat-leafparsley,minced½teaspoonblackpepperInstructions

• Cookthenoodlesperthedirectiononthepackage.Undercookthemabitbecausetheywillbecookedagainonceincorporatedintothesauce.Drain,andsetaside.

• Inalargesaucepan,addthewaterandsautétheonionsforthreeminutesonmediumheat.

• Addtheflourandcookfor30seconds,stirringconstantly.• Graduallyaddthebroth,soysauce,lemonjuiceandtomatopaste,whilestirringat

thesametime.Stiruntilmixturebecomesthickandbubbly,aboutaminute.• Addthemushrooms,thyme,andsage.Stirtocombine.• Cookfor5minutes,stirringfrequentlyuntilmushroomshaveshrunkinsize.• Addthevinegarandsimmerfor4moreminutes.• Addthenoodles,1tablespoonofflour,blackpepperandparsleyandcookonlow

foranadditional5minutes.Garnishwithparsley,andenjoy!Note:Ifyouwouldlikethemabitmore“saucy,”addsomeextraveggiebrothandflour.SpeedyTortillaPizzaThisisagreatquickmealthatwillfillyouupandtakesjustminutestoprepare.Ifyoualreadyhaveveggiesdiceditwillbeevenfaster.Thenutritionalyeastprovidesa“cheesy”flavorandaddsextranutrition.Ingredients4-6Wholegraintortillas(corntortillasarealsowholegrain)1(15-oz)Canorganicpizzasauce1yellowonion1greenpepper1redpepper5smallmushrooms1smallbunchSpinachCapers(optional)Sundriedtomatoes(optional)1-chilipepper(optionalforthosewhowantsome“heat”)NutritionalyeastSaltandpepper

Instructions

• Preheatovento400degrees.• Diceupanyofthelistedveggiesyoulikeandplaceinabowl.• Onabakingsheetplace4-6tortillaswithnooverlapping.Addpizzasauceandusea

spoontospreadlikeapizza.• Placedicedveggiesofyourchoice,capers,andspinach.Sprinkleonnutritionalyeast

andsaltandpeppertotaste.Theycookprettyfastsokeepaneyeonthem.Theyshouldbereadyinabout5-8minutes.

• Removeandcutintoslicesasanormalpizza,orfoldandeatlikeataco.Enjoy!• Foracrispercrust,placetortillasinovenfor2-3minutesbeforeaddingsauceand

toppings.Bethie’s3BeanChiliPerfectchiliforacozydinnerathome.Ingredients1largeonion1greenpepper1redpepper4-6clovesgarlic2-8tablespoonswaterforcookingvegetables132-ouncecandicedtomatoes215-ouncecanstomatosauce17-ouncecantomatopaste2cupsvegetablebroth1canblackbeans1canwhitebeans(GreatNorthernorCannellini)1canchickpeas1canyellowcorn2-3tablespoonschilipowder,ortotaste1teaspoonblackpepper1teaspoongarlicpowder1teaspoononionpowderSaltandpepperontableformorecontrolledflavor,withouttoomuchsodium.Instructions

• Choponion,peppers,andgarlicandsimmerinacoveredskilletwithwaterasneededtokeepvegetablesformstickingorburning,untilsoft.

• Addtherestoftheingredientsandbringtoaboil.Reduceheatandsimmerfor30minutes.Canleaveonlowonthestoveorinacrock-potallday.

• Adjustseasonings,andaddmoretotaste.SobaNoodles&SnapPeaveggiesThisrecipeisfairlyflexible,andyoucantradeoutveggiesasyoulike.6servings-greatforlunchtomorroworyoucanreduceingredients

Ingredients10ounces(about3cups)sugarsnappeasorsnowpeas6medium-sizedcarrots,peeled6ouncesSobaNoodles2cupsfrozenorganicedamame½cupchoppedfreshcilantro(about2handfuls)¼cupsesameseedsGinger-sesamesauce¼cupreduced-sodiumtamariorsoysauce1tablespoonoliveoil1smalllime,juiced1tablespoontoastedsesameoil1tablespoonhoneyoragavenectar2teaspoonsfreshlygratedginger1teaspoonchiligarlicsauceorSrirachasauceInstructions

• Slicethecarrotsintolong,thinstrips.Slicethepeasinhalflengthwiseorroughchopthemasdesired.

• Sauce:Combineingredientsinasmallbowlandwiskuntilemulsified.Setaside.• Bringtwobigpotsofwatertoaboil.Inthemeantime,toastthesesameseeds:Pour

thesesameseedsintoasmallpan.• Toastforabout4to5minutesovermedium-lowheat,shakingthepanfrequentlyto

preventburning,untiltheseedsareturninggoldenandstartingtomakepoppingnoises.Thesecanburnquickly!

• Whenthepotsofwaterareboiling:Inonepot,cookthesobanoodlesaccordingtopackagedirectionsthendrainandrinseundercoolwater.

• Cookthefrozenedamameintheotherpotuntilwarmedthrough(about4to6minutes)butbeforedraining,tossthehalvedpeasintotheboilingedamamewaterandcookforanadditional20seconds.Drain.

• Combinethesobanoodles,edamame,snappeasandcarrotsinalargeservingbowl.Pourinthedressingandtosswithsaladservers.

• Tossinthechoppedcilantroandtoastedsesameseeds.Serve.VeganBlackBean,SweetPotato,andQuinoaStuffedPeppersIngredients2clovesgarlic,minced1/2largeyellowonion,diced(about1/2cup)1/2jalapeno,seededanddiced(optional)3/4cupuncookedquinoa2cupsvegetablebroth,divided1-15ozcanblackbeans,rinsedanddrained1mediumsweetpotato,peeledandfinelydiced2Romatomatoes,seededandfinelychopped1tablespoonchilipowder1/2teaspooncumin1/2teaspoondriedoregano

1/2cupchoppedcilantro1teaspoonredpepperflakes,ifdesired1/8teaspoonpepper1/8teaspoonsalt,plusmoretotasteifdesired3largeredbellpeppers,seedsandstemsremoved,cutinhalfverticallyInstructions

• Preheatovento400degreesF.• Inasautépanovermedium-highheat3tablespoonsofvegetablebroth(insteadof

oliveoil.Mayneedtoaddmoretokeepfromstickingtothepan).• Addonions,jalapeno.andgarlicandsautéuntiltheonionsbegintosoftenandturn

translucentabout4-5minutes.Placeintolargebowlandsetaside.Quinoa:Rinsequinoawithcoldwater.Inamediumsaucepan,bring11/2cupsofvegetablebrothtoaboil.Addinquinoaandbringmixturetoaboilagain.Cover,reduceheattolowandletsimmerfor15minutesoruntilallwaterhasbeenabsorbed.Removefromheat,giveaquickstir,andplaceinlargebowl.

• Whilequinoaiscooking,boildicedsweetpotatoesinamedium-sizedpot.Reduceheattomedium,cover,andcontinuetocookforabout6minutesoruntilsweetpotatoesareforktender.

• Oncetender,drainwaterfromsweetpotatoesandplaceintobowlwithquinoaandonionmixture.

• Gentlystirinblackbeans,tomatoes,remaining1/2cupofvegetablebroth,chilipowder,cumin,oregano,cilantro,redpepperflakes,andsaltandpepper.

• Arrangebellpeppersinlargeskilletorbakingpanandstuffwithaheaping1/2cupofquinoamixture.

• Coverwithfoilandbakefor20-30minutesuntilpeppersaretender.Addfavoritesalsaifdesired,andEnjoy!

Bethie’sMinestroneThisItaliantraditionisalsoafamilyfavorite!Serves4-6Ingredients3-4tablespoonswater1cupchoppedonion6-8cupsvegetablebroth2cupsdicedzucchini1cupdicedcarrot,peeled

115-ouncecannedcannellinibeans,orotherwhitebeans115-ouncecannedkidneybeans3⁄4cupdicedcelery1teaspoondriedbasil,or2tablespoonsfinelychoppedfreshbasil1⁄2teaspoondriedoregano1⁄2teaspoonsalt1⁄2teaspoonfreshcoarsegroundblackpepper1teaspoongarlicpowder1teaspooncelerypowderorcelerysalt28-ouncescanneddicedtomatoes,includeliquid4garliccloves,minced1cupuncooked,wholegrainpastaInstructions

• Cookonionsand3tablespoonswater,inalargesaucepanovermedium-highheatuntilsoft.

• Addvegetablebroth,zucchini,carrots,cannellinibeans,celery,basil,oreganosalt,pepper,garlicpowder,celerypowder,tomatoesandgarlic.

• Bringtoboil;reduceheat,coverandsimmeronmedium-lowheatfor25minutes,stirringoccasionally.

• Addwholegrainpasta,coverandcookanadditional10minutes.• Adjustspicestosuityourtaste.

Hearty‘Beefless’StewServes:6to8(makesabout10cups)Ingredients2largeyelloworwhiteonions,chopped4stalkscelery,chopped4mediumcarrots,slicedlengthwiseandcutinto¾-inchpieces½-1poundmushroomsofchoice,chopped6clovesgarlic,minced8cupsvegetableormushroomstock2.5poundspotatoesofchoice(YukonGold,red,sweet),cubed1smallcantomatopaste2teaspoonsdriedbasil1teaspoondriedoregano1tablespoonpaprika1teaspoondriedrosemary,finelychopped2cupsgreenpeas,freshorthawed½cupfreshparsleyleaves,chopped,or1tablespoondriedGroundblackpeppertotasteInstructions

• Heatalargesouppotonhighwith1tablespoonofwater.• Whenthewaterbeginstosputter,addtheonion,celery,andcarrot,andcookfor7

to8minutes,stirringfrequentlyastheedgesoftheonionbrownsslightly,and

addingalittlewaterasneededtopreventsticking.• Stirinthemushroomsandgarlic,andcontinuetocookwhilestirringforan

additional5minutes,addingwaterasneeded.• Addthe5cupsofwater,potatoes,tomatopaste,driedItalianherbs,andpaprika.• Bringtoaboil,andthenreduceheattoalowboil.Stirintherosemaryandcook

coveredfor15minutes,stirringoccasionally.• Addthepeas,andcookfor5minutesmore,oruntilthecarrotsandpotatoesare

tender.• Place2cupsofthestew(brothandvegetables)intoablender,andblendundervery

smooth.• Stirthisbackintothepottothickenthestew,andstirintheparsley.Servewitha

fewtwistsofgroundblackpepperand,ifyoulike,addasmallsprigofrosemaryasgarnishandenjoy!

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Appetizers, Potluck, Social Occasions HomemadeHummus

Thisistheperfect“newmayonnaise”foranysandwich,dips,orbasefordressings.Addsundriedtomatoes,freshgarlic,basil,orothervegetablesorherbstoaddflavororspicethingsup.Serves:8Ingredients1(15-oz)canofchickpeas(garbonzobeans)2clovesgarlic2Tablespoonswater(asneededforconsistency)Juiceof½lemonSaltandpeppertotasteInstructions

• Drainandrinsechickpeas.Setaside.• Addchickpeasandgarlictoafoodprocessororblender.Pulseuntilfinelychopped.• Addthealmondmilk,lemonjuice.Processuntilthehummusiscreamyand

completelysmooth.• Addsaltandpeppertotaste.• Asprinkleofpaprikamakesthishealthysnackevenmorebeautiful.Thinkabout

whippingupabatchforafamilygettogether,oranofficeparty!Yum!<BR>KalechipsKalechipsareaperfectalternativetopotatochips.Chooseyourseasoning,andbaketoperfection.Serves:2-4IngredientsPerbakingsheet:1bunchkaleleaves,washed,dried,removedfromstems,andtornintopiecessprayoliveoilseasoningsSuggestedseasonings:garlicpowderchilipowderonionpowdercelerysaltblackpeppersmokedpaprikafinegrainseasaltorpinkHimalayanseasaltcayennepepperoranyseasoningmixyoulikeinyourspicecupboardInstructions

• Preheatovento325F

• Removeleavesfromthestemsofthekaleandtearintochip-sizedpieces.Washanddrytheleaves.

• Placekaleonalargecookiesheetorjellyrolepan.• Lightlyspraykalewitholiveoil,andsprinklewithdesiredseasonings.• Tosstocombinemakingsureeachleafiscoated.• Spreadkaleoverbakingsheetinasinglelayer,besurenottoovercrowd• Bakefor10minutes,rotatethepan,andbakeforanother8-10minutesuntilthe

kalebeginstocrisp.• Letcoolonthesheetforabout3minutes.Enjoyimmediately.

RoastedChickpeasIngredients115-ouncecanchickpeas,rinsedanddrained1tablespoongroundcumin1teaspoongarlicpowder½teaspoonchilipowder1pinchseasalt1pinchgroundblackpepper1dashcrushedredpeppersprayoliveoilVariation:youcanuseanyspicesyoulike!Instructions

• Preheatanovento350F.• Emptychickpeasintoabowl.Lightlyspraywitholiveoil,andaddseasonings.Toss

tocoat.• Spreadintoasinglelayeronabakingsheet.Roastinthepreheatedoven,stirring

occasionally,untilnicelybrownedandslightlycrispy,about45minutes.BBQCauliflower“wings”Ingredients

1headcauliflower,cutintobitesizepieces¾cuphotwingsorcayennehotsauce¾cupbrownriceflour1cupwater1tsppaprika2tspgarlicpowderSaltandpepper,asdesired1Tbspcoconutoil

Instructions• Preheatovento450°Fanduseparchmentpapertolineacookiesheet.<BR>• Inamixingbowl,combinebrownriceflour,water,paprika,garlicpowder,saltand

pepper.Whiskuntilmixtureissmooth.Addmorewaterifneedtothinoutbatter.Battershouldjustthinlycoatcauliflowers.

• Placecauliflowerfloretsintobatterandallowexcessbattertodripoff.Placecaulifloweronparchmentlinedcookiesheet.

• Bakefor15-20minutes,flippingonce,oruntilbatterishardenedandcaulifloweristender.

• Tosscookedcauliflowerinhotsauce.Eatandenjoy!MashedChickpea“eggsalad”Ingredients1can(15oz.)chickpeas(garbanzobeans),drainedandrinsed1/4cuporsohummus1–2tablespoonsmustard(stonegroundordijon)1/2cupcelery,sliced1/2cupcarrots,diced1/4–1/3cupscallions,slicedseasalt&crackedpepper,totastedashofgarlicpowderjuiceof1lemon,optionalpaprika/smokedpaprika,garnishInstructions

• Drainandrinseyourchickpeas,placeinmediumsizebowlandroughlymashwithafork,potatomasherorpastryblender.

• Addtheremainingingredientsandcombine.Addmorehummusifyoulikeitcreamierandtasteforseasoning.

• Serveonwholegrainbread(suchasEzekiel),abedofleafygreens,orscoopupwithslicedvegetableslikecucumbers,bellpeppers,celerysticks.

• Ifhummusisalittlethick,addabout1-2tablespoonsofwater.CornandBlackBeanSalsaThisisasupereasyanddeliciousrecipe2cans(15oz.)blackbeans1cans(15oz.)corn1mediumchoppedtomato(or10cherrytomatoestotaste)1teaspoongarlicpowder(or3-4clovesmincedfreshgarlic)½mediumonionfinelychopped½lime–squeezejuicetotaste½bunchfinelychoppedcilantro(adjusttotaste)Mixallingredientsintoamediumbowl.Servewithchips,onsalads,orasatopping/condimentforotherfoods.

DeviledRedPotatoesTheseamazinglittlebitesareperfectasanappetizer,sidedish,orasimplepartyfood.Considermakingadoublebatch,theygofast!Ingredients12smallredpotatoes1can(15oz.)chickpeas(garbanzobeans)drainedandrinsed2clovesgarlic3tablespoonsfreshlemonjuice,divided1½tablespoonsspicybrownmustardortotaste1cupfreshbasilleaves(or1half-cupfreshdill)½teaspoonblackpepper¼teaspoonsalt,optional2tablespoonswater,asneededsmokedpaprikaforgarnish3greenonions,sliced,forgarnish(ordillsprigs)Instructions Potatoes

• Washandplacepotatoesinalargesaucepanusingasteamerinsert.• Add2inchesofwater,coverpan,bringtoaboil,andsteampotatoesfor18-20

minutes.• Whenforktender,rinseundercoldwatertostopcooking,andpreparepotatoesfor

handling.• Slicepotatoesinhalf.Usingasmallspoon,removethecentersofthepotatoes

leavingagoodamountofpotatofleshtocreateashell.Savecentersforsnacking. Filling

• Addchickpeas,garlic,1½tablespoonlemonjuice,spicybrownmustard,basil,pepperandoptionalsalttoafoodprocessororblender.Blenduntilsmooth.Addremaininglemonjuicetodesiredconsistency.Addwater,1teaspoonatatime,ifneededfordesiredconsistency.

• Filleachpotatoshellwithfillingusingapastrybagorspoon.Sprinklealightdusting

ofpaprika,andtopwithonionsordillasdesiredforgarnishandalittleextraflavor.

• Canbestoredintherefrigeratorovernight._________________________________________________________________________________________________________

Gravy,SaladDressings,MeanGreen“SourCream”VeganGravyIngredients2onions2carrots2sticksofceleryoliveoil-spray2freshbayleaves1largesprigoffreshthyme1tablespoonsoftbrownsugar2tablespoonsplainflour1teaspoonMarmite1tablespoontomatopurée2tablespoonsredwinevinegar1litervegetablestock,preferablyorganicInstructions

• Peeltheonions,andthenroughlychopalongwiththecarrotsandcelery.• Addtoalargepanoveramediumheatwithasmallsprayofoliveoilandtheherbs.

Fryforaround15minutes,oruntilturninggolden.• Addthesugarandcontinuetocookforafurther5minutes,oruntilstickyand

caramelized.• Stirintheflour,andthenaddtheMarmite,tomatopuréeandvinegar.Pourinthe

stock,andthenbringtotheboil.• Reducetoasimmerforaround10minutes,oruntilthickenedandreduced.Enjoy!

SaladDressingsMustardVinaigretteMustardmakesforaperfectingredientforadelicioussaladdressing.Besuretogowithyelloworstone-groundmustardinsteadofhoneymustard.Ingredients1/3cupyelloworstone-groundmustard¼cupapplecidervinegar½teaspoonnaturalsweetener(agave,coconutsyrup,brownricesyrup,ormaplesyrup)1teaspoonblackpepper2tablespoonswater

InstructionsPlaceallingredientsintoablenderandblendonmediumspeedfor20seconds,andyou’rereadytoaddtoyoursalad!BalsamicVinaigretteThisisatastydressingthat’sasnaptomake!Ingredients½cupwater½cupbalsamicvinegar5dates,pitted1clovegarlic2teaspoonsbasil1tablespoonlemonjuice2teaspoonschiaseeds¼teaspoonseasaltInstructionsPlaceallingredientsintoablender(orvitamix.Blend-tec,etc..)andblendforabout20seconds.CreamyDillDressingMakesabout11/2cupsIngredients1tablespooncidervinegar112.3-ouncepackagefirmsilkentofu2tablespoonslemonjuice3tablespoonsseasonedricevinegar1teaspoongarlicgranulesorpowder1/2teaspoondrieddillweed1/4teaspoonsaltInstructions

• Placeallingredientsintoafoodprocessororblender• Blenduntilcompletelysmooth• Storeanyextradressinginanairtightcontainerintherefrigerator

MeanGreen“SourCream”Ingredients1packagesofttofu2-4clovesgarlic

½bunchcilantro,orparsley½lime,juiced1-3tablespoonswater,orunsweetenedalmondmilk(optionalfordesiredcreaminess)InstructionsBlendallingredientsinablenderorfoodprocessor.Youcanaddseasoningsoradditionalherbs,totaste.Havefun!