Download pdf - thenewschoolkitchen.com€¦ · Pumpkin Seeds Red Pepper Flakes Sea Salt Sea Salt Smoked Paprika Frozen Or Fresh Corn Baby Spinach Basil Leaves ... Spinach is rich in many important

http://thenewschoolkitchen.com/


Summer Vegan Menu Plan <2>[email protected]

breakfast :: chocolate zucchini bread smoothie

breakfast :: breakfast oatmeal cookie

snack :: baba ganoush

snack :: summer fruit kabobs

lunch :: burrito mason jar salad

dinner :: sweet potato noodles with spinach and corn

dinner :: lemon kale salad with chickpeas and avocado // basil bursted tomatoes

dinner :: white bean burgers // creamy cilantro dressing


NSK Chocolate ZucchiniBread Smoothie

NSK Breakfast OatmealCookies

NSK Burrito Mason Jar Salad

NSK Spicy Cashews NSK Summer Fruit Kabobs

NSK Lemon Kale Salad withChickpeas & Avocado

NSK Basil Bursted Tomatoes NSK Sweet Potato Noodleswith Spinach & Corn

NSK White Bean Burgers


Avocado

Banana

Blackberries

Blueberries

Cantaloupe

Lemon

Lemon Juice

Lime

Lime Juice

Pineapple

Raspberries

Strawberries

All Natural Peanut Butter

Almond Butter

Maple Syrup

Cashews

Chia Seeds

Chili Powder

Dried Basil

Pumpkin Seeds

Red Pepper Flakes

Sea Salt

Sea Salt

Smoked Paprika

Frozen Or Fresh Corn

Baby Spinach

Basil Leaves

Celery

Cherry Tomatoes

Cilantro

Garlic

Kale Leaves

Red Onion

Sweet Potato

Tomato

Zucchini

Black Beans

Chickpeas

Organic Salsa

White Navy Beans

Almond Flour

Cacao Nibs

Cacao Powder

Oats

Organic Dark Chocolate Chips

Avocado Oil

Balsamic Vinegar

Extra Virgin Olive Oil

Green Olives

Egg

Orange Juice

Unsweetened Almond Milk

Barbecue Skewers

Chocolate Protein Powder

Water


NSK Chocolate Zucchini Bread Smoothie5 minutes

Unsweetened Almond Milk

Zucchini (chopped, frozen)

Chocolate Protein Powder(organic, whole food based)

Banana (frozen)

Chia Seeds

Almond Butter

Cacao Powder

Cacao Nibs (optional)

Sea Salt (pinch)

Use sunflower seed butter instead of almond butter and coconut milk or hempseed milk instead of almond milk.

Zucchini is full of pectin fiber which is fabulous for digestion and isknown to improve arterial health and reduce disease-causing inflammation.

Add all ingredients except the cacao nibs into a high-speed blender and blenduntil smooth.

Pour into a glass and top with cacao nibs (optional). Enjoy!


NSK Breakfast Oatmeal Cookies20 minutes

Oats (rolled)

Banana (mashed)

All Natural Peanut Butter

Sea Salt

Organic Dark Chocolate Chips

Use almond, cashew, or sunflower seed butter instead.

Use certified gluten-free oats.

Use sugar-free chocolate chips or dried cranberries.

Make ahead and store leftovers in an airtight container in the fridge for 5-7days or freeze them.

Bananas are a fantastic brain food as they strengthen the nervoussystem!

Preheat the oven to 350ºF (177ºC) and line a baking sheet with parchmentpaper.

In a large mixing bowl, add the oats, mashed banana, peanut butter, and seasalt and mix well. Fold in the chocolate chips and mix again until wellcombined.

Using wet hands, roll the dough into even balls and flatten slightly with yourhands. Place on the baking sheet and bake for 10 to 12 minutes.

Remove cookies and let cool on the baking sheet for at least 10 minutes. Enjoy!


NSK Burrito Mason Jar Salad25 minutes

Organic Salsa

Avocado (peeled and diced)

Tomato (diced)

Baby Spinach (chopped)

Black Beans (cooked, drainedand rinsed)

Celery (finely diced)

Lime (juiced)

Sea Salt

Spinach is rich in many important nutrients, including vitamin A, vitaminC and folate.

Chop spinach. Dice avocado. Dice celery.

Assemble your burrito bowl mason jars by placing avocado in the bottom witha splash of lime juice. Top with a couple of tablespoons of organic salsa.

Next add in your celery, diced tomatoes, spinach and top with black beans.Drizzle with olive oil and a pinch of salt. Seal with a lid. When ready to eat,shake well and dump into a bowl. Enjoy!


NSK Spicy Cashews25 minutes

Cashews (raw)

Smoked Paprika

Red Pepper Flakes

Chili Powder

Lime (juiced and zested)

Maple Syrup

Avocado Oil

Sea Salt

Make ahead and store in a sealed container for up to one week. Freeze forlonger.

Use almonds, walnuts or pecans instead.

One lime provides 1/3 of your daily Vitamin C needs, boosting yourimmunity and helping to fight off infections.

Preheat the oven to 325ºF (163ºC) and line a baking sheet with parchmentpaper.

Add the cashews, smoked paprika, red pepper flakes, chili powder, lime juice,maple syrup, avocado oil and sea salt to a large bowl and mix until all thecashews are fully coated.

Place on the baking sheet, making sure to have them spread out evenly. Bakefor 10 minutes, then remove from the oven and toss. Put them back in the ovenfor an additional 10 to 12 minutes, or until slightly crispy.

Remove the cashews from the oven and let them cool on the pan for 5 to 10minutes. Garnish with lime zest if desired and serve. Enjoy!


NSK Summer Fruit Kabobs15 minutes

Strawberries (halved)

Pineapple (cubed)

Blackberries

Cantaloupe (cubed)

Blueberries

Raspberries

Barbecue Skewers

Drizzle with melted dark organic chocolate.

Use whatever fruit you have on hand. Watermelon, honeydew, banana andorange slices all work great!

Chop fruit for easy kabob assembly.

Fruit slows down aging, kills of pathogens, and heals the cells in ourbodies.

Wash fruit.

Slide one piece of each type of fruit onto the skewer and set aside.

Repeat using the same pattern until all ingredients are used up. Cover andstore in the fridge until ready to serve. Enjoy!


NSK Lemon Kale Salad with Chickpeas & Avocado20 minutes

Kale Leaves (stem removed,thinly sliced)


Lemon Juice

Sea Salt

Chickpeas (cooked)

Avocado (cubed)

Smoked Paprika

Pumpkin Seeds

Use hemp hearts, sunflower seeds, pine nuts, or crushed walnuts.

Make dressing. Cook chickpeas if dry. Chop kale.

Roast the chickpeas at 400 for 30 minutes with your favorite spices(smoked paprika, thyme, garlic powder, cumin, cayenne) to add crunch and more flavorto the salad.

Add diced red onion, red bell peppers, cucumber, radish, or cherrytomatoes.

Dark leafy greens like kale build enzymes in the body which promotehealthy digestion.

Add the kale leaves to a large bowl.

In a small bowl, whisk the extra virgin olive oil, lemon juice and sea salttogether. Add the dressing to the kale and massage with your hands to ensureit is evenly coated.

Add the chickpeas and avocado to the kale and toss well. Garnish with smokedpaprika and pumpkin seeds. Divide between plates and enjoy!


NSK Basil Bursted Tomatoes20 minutes

Avocado Oil

Cherry Tomatoes

Dried Basil

Sea Salt

Add chopped fresh basil, parmesan or nutritional yeast.

Tomatoes’ deep red color contain the antioxidants that powerfully fightinflammation.

In a large saucepan, heat the oil over medium-high heat. Cook the tomatoesuntil they start to burst, about 15 to 20 minutes.

Stir in the basil and salt. Enjoy!


NSK Sweet Potato Noodles with Spinach & Corn15 minutes

Sweet Potato (small, spiralized)

Frozen Or Fresh Corn

Baby Spinach

Pumpkin Seeds


Water

Chili Powder

Garlic (clove, minced)

Orange Juice

Lime Juice

Sea Salt

Cilantro (chopped)

For some heat, chop up canned chipotle peppers in adobo sauce or topwith red pepper flakes.

Add cooked organic/non-GMO protein, both tofu or crumbled tempehwill soak up the dressing nicely, or a can of navy beans.

Use a vegetable peeler and cook for half the time in the skillet.

Sweet potatoes are easy to digest and are great way to get antioxidantsand minerals, even with digestive disorders.

In a pan over medium heat, add the sweet potato noodles and cook for 5 to 7minutes or until cooked through. Remove and set aside. In the same pan, addthe corn and cook for 2 to 3 minutes. Remove and set aside.

To the same pan, add the spinach and cook until just wilted and then set aside.Next, add the pumpkin seeds and toast them for 2 to 3 minutes.

In a blender or food processor, add the extra virgin olive oil, water, chili powder,garlic, orange juice, lime juice and sea salt. Blend until combined.

Add the sweet potato noodles, corn and spinach back to the same pan. Addthe dressing on top and toss to coat. Divide between plates and top withchopped cilantro. Enjoy!


NSK White Bean Burgers30 minutes

White Navy Beans (cooked,drained and rinsed)

Garlic (clove, minced)

Basil Leaves (chopped)

Egg (whisked)

Almond Flour

Tomato (diced)

Green Olives (pits removedand chopped)

Red Onion (finely diced)


Balsamic Vinegar

Sea Salt

Baby Spinach

Lemon (cut into wedges)

Cook beans. Mince garlic. Chop basil. Remove pits and chop olives. Diceonion.

Mix 1 tbsp of ground flax with 2 tbsp of water and let congeal, then mixin.

Tomatoes’ deep red color contain the antioxidants that powerfully fightinflammation.

In a large mixing bowl, mash your white beans with a fork. Add minced garlic,basil leaves, and egg. Season generously with fresh ground pepper and addsea salt. Mix well. Add in almond flour and mix again. With clean hands, formmedium-sized patties and place on waxed paper. Place in the freezer untilready to cook.

Make Tomato & Olive Salsa mix by combining tomatoes, olives, red onion, oliveoil, balsamic vinegar and a bit more sea salt and pepper to taste. Mix well andset aside.

In a large skillet, heat a splash of olive oil over medium heat. Fry white beanpatties for 6 - 7 minutes per side or until golden brown.

Plate baby spinach and lightly drizzle with a lemon wedge. Serve white beanpatty on top with a few spoonfuls of the salsa. Enjoy!
