vegetarian

Lemon Blueberry French Toast Stackers

Lemon Blueberry French Toast Stackers
Number of Servings
Serves 4
Ingredients

  • French Toast

  • Lemon Blueberry Compote

    • 2 cups frozen blueberries
    • 2 tsp lemon zest
    • 1 tbs lemon juice
    • 2 tbs water

  • Coconut Whipped Cream

    • 13 oz can coconut milk (chilled in the refrigerator for 24 hrs prior)
    • 2 tbs maple syrup
    • 1 tsp vanilla extract
Directions

  1. Vanilla Coconut Whipped Cream

    1. Scoop the chilled coconut cream into a large bowl and add maple syrup and vanilla extract.
    2. Use a mixer to whip the coconut cream until it is a fluffy consistency.
    3. Refrigerate for at least 1 hour until ready to serve.

  2. Lemon Blueberry Compote

    1. Add lemon juice, lemon zest, water, and frozen blueberries to a saucepan and bring to a simmer.
    2. Stir often and cook down until the mixture is reduced and jammy, about 5-10 min.
    3. Set aside in a small bowl or jar until it is time to assemble.

  3. French Toast Stackers

    1. In a medium-sized bowl, whisk together eggs/vegan egg substitute, nondairy milk, and vanilla extract.
    2. Split the Ezekiel 4:9 Sprouted Whole Grain English Muffins in half using a fork, and dip both sides into the egg mixture.
    3. In a pan over medium heat, add a tablespoon of vegan butter and cook French toast English muffin halves until browned on both sides, about 2 minutes per side.

  4. To Serve

    1. Layer one half of French toast, then add a generous spoonful of lemon blueberry compote.
    2. Top with the second half of French toast and a scoop of coconut whipped cream. Finish with another scoop of compote and a sprinkle. lemon zest.
Nutrition Info
Made with vegan eggs: 486 Calories, 14 g Protein, 0 mg Cholesterol, 58 g Carbohydrates, 16 g Total sugars (6 g Added sugars), 8 g Fiber, 24 g Total fat (19 g sat), 236 mg Sodium, [nut:5] Zinc, [nut:4] Iron, Phosphorus, [nut:3] Vitamin B3 (niacin), [nut:2] Vitamin B6, Magnesium, [nut:1] Vitamin B2 (riboflavin), Vitamin C, Vitamin K, Calcium, Potassium

Pinto Bean Mushroom Patties

Pinto Bean Mushroom Patties
Prep Time
10 minutes, plus 10 minutes cook time
Number of Servings
Serves 4
Ingredients
Directions
  1. Mash pinto beans with a fork or potato masher in a bowl. Add cumin, garbanzo flour, and parsley.
  2. Heat oil and sauté onion and garlic for 5 minutes, stirring frequently.
  3. Add mushrooms and shoyu. Continue sautéing for another 3 to 4 minutes.
  4. Add to pinto beans along with salt and pepper.
Nutrition Info
445 calories, 21 g fat (42% calories from fat), 14 g protein, 53 g carbohydrate, 10 g fiber, 0 mg cholesterol, 382 mg sodium

Grilled Tofu with Lime-Cilantro Sauce

Grilled Tofu with Lime-Cilantro Sauce
Mediterranean Flavor on a Vegan Staple
grilled tofu on a plate with limes and cilantro
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients
  • 1 cup fresh Italian parsley leaves
  • 1 cup fresh cilantro leaves
  • 1 garlic clove, chopped
  • [q:1/4] cup extra-virgin olive oil
  • 2 Tbsp lemon juice
  • Salt and freshly ground black pepper
  • 1 (14 oz) package extra firm tofu, drained
  • 1 Tbsp vegetable oil, plus additional for grill
Directions
  1. In a high-speed blender, purée parsley, cilantro, garlic, extravirgin olive oil, lemon juice, and salt and pepper to taste until smooth. Set aside.
  2. Slice drained tofu into 12 slices. Lay slices on a rimmed baking sheet lined with a clean kitchen towel. Top tofu slices with another clean towel. Place another baking sheet on top. Set a heavy skillet on baking sheet to remove water from tofu. After 15 minutes, remove tofu and pat dry.
  3. Brush tofu with 1 tablespoon of vegetable oil. Season to taste with salt and pepper. Lightly oil grill grates with additional vegetable oil.
  4. Grill tofu slices 3 minutes per side, or until lightly charred. Remove tofu from grill. Brush with herb sauce. Serve remaining sauce on side.
Nutrition Info
198 Calories, 9 g Protein, 4 g Carbohydrates, 2 g Fiber, 18 g Total fat (3 g sat), 313 mg Sodium, [nutrition:5] Vitamin K, [nutrition:2] Vitamin C, Calcium, [nutrition:1] Vitamin E, Folate, Iron, Magnesium, Phosphorus

Cabbage Sauerkraut Soup

Cabbage Sauerkraut Soup
A warm and filling balance of daring flavors.
a hot bowl of soup with cabbage, potatoes, and other vegetables
Prep Time
15 minutes, plus 30 minutes cook time
Number of Servings
Serves 6
Ingredients
  • 1 Tbsp Eden Extra Virgin Olive Oil
  • 1 cup onion, sliced thin
  • 1 cup carrots, shredded
  • 2 cups potatoes, peeled and diced
  • 4 cups green cabbage, shredded
  • 1 package (.88 oz) Eden Maitake Mushrooms, soaked in 3 cups warm water for 20 minutes, reserve soaking water
  • 28 oz organic whole canned tomatoes, diced, including cooking water
    • or 3 medium fresh organic tomatoes, diced
  • 1 cup Eden Three Onion Sauerkraut, and [q:1/2] cup sauerkraut juice
    • or EDEN Sauerkraut
  • 5 cups water or homemade soup stock, including maitake soaking water
  • [q:1/4] cup Eden Bonito Flakes, crumbled, optional
  • [q:1/2] tsp Eden Sea Salt
  • 2 pinches fresh ground black pepper
  • 2 Tbsp fresh dill, chopped, for garnish
Directions
  1. Heat oil in a heavy pot and sauté onions and carrots 2 to 3 minutes.
  2. Add remaining ingredients except the dill. Cover and bring to a boil.
  3. Reduce heat to medium-low and simmer about 30 minutes until cabbage is tender.
  4. Garnish with chopped dill and serve.
Nutrition Info
130 calories, 3 g fat (18% calories from fat), 4 g protein, 24 g carbohydrate, 7 g fiber, 0 mg cholesterol, 464 mg sodium

Kiwi, Melon, and Mint Fruit Sorbet

Kiwi, Melon, and Mint Fruit Sorbet
a cup of smooth light green sorbet with seeds
Prep Time
25 minutes, plus freeze time
Number of Servings
Serves 8
Ingredients
  • 6 kiwifruit, peeled and cut into chunks
  • [q:1/2] galia melon or honeydew melon (approximately 12 oz), peeled, deseeded, and cut into chunks
  • [q:3 1/2] oz caster sugar or superfine sugar
  • 4 sprigs of mint, leaves picked off
Directions
  1. Place all fruit in a freezer bag and freeze until firm. When ready, bring sugar and [q:3 1/2] fluid ounces water to boil in a saucepan. Simmer until sugar has dissolved. Cool until it is just lukewarm. (A quick way to do this is to place the saucepan in a basin of cold water.)
  2. While sugar syrup is cooling, remove fruit from freezer to soften a little. Place fruit in a food processor along with mint leaves and blitz, pouring in sugar syrup slowly. Continue blending until completely cooled. Mixture should have a soft-serve texture, meaning you could serve it straight away. Or, you could give it a few more hours in a freezer-proof tub in the freezer to firm it up before serving.
Nutrition Info
95 Calories, 1 g Protein, 24 g Carbohydrates, 2 g Fiber, 0 g Total fat (0 g sat), 10 mg Sodium, [nutrition:5] Vitamin C, [nutrition:1] Vitamin K

Blackberry and Orange Fruit Sorbet

Blackberry and Orange Fruit Sorbet
a cup of crisp tangy sorbet, deep and rich
Prep Time
10 minutes, plus freeze time
Number of Servings
Serves 8
Ingredients
  • 1 lb, 5 oz frozen blackberries
  • 5 Tbsp maple syrup
  • Grated zest of 2 oranges and juice of [q:1/2] orange
  • [q:1/2] Tbsp vanilla bean paste or vanilla extract
Directions
  1. Place frozen blackberries, maple syrup, orange zest and juice, and vanilla bean paste into a food processor. Pulse until silky smooth. 
  2. Transfer to a freezer-proof container and freeze until needed. 
  3. Remove from freezer 10 minutes before you are ready to serve to soften sorbet slightly.
Nutrition Info
70 Calories, 1 g Protein, 17 g Carbohydrates, 4 g Fiber, 0 g Total fat (0 g sat), 2 mg Sodium, [nutrition:2] Vitamin C, [nutrition:1] Vitamin B2 (riboflavin), K

Strawberry-Almond Amaranth Porridge

Strawberry-Almond Amaranth Porridge
gluten-free porridge with berries and nuts
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
  • 2 cups almond milk
  • 1 cup amaranth
  • [q:1/2] tsp vanilla extract
  • [q:1 1/2] cups sliced strawberries
  • [q:1/2] cup sliced almonds
Directions
  1. Bring almond milk and amaranth to a boil in a medium pot. Reduce heat to medium, cover, and cook for 15 to 20 minutes, stirring occasionally, or until liquid is absorbed.
  2. Stir in vanilla extract.
  3. Top each serving with strawberries and almonds before serving.
Nutrition Info
322 Calories, 11 g Protein, 42 g Carbohydrates, 7 g Fiber, 14 g Total fat (2 g sat), 88 mg Sodium, [nutrition:5] Vitamin E, Phosphorus, [nutrition:4] Vitamin C, Magnesium, [nutrition:3] Calcium, [nutrition:2] Vitamin B2 (riboflavin), B6, Iron, [nutrition:1] Vitamin B1 (thiamine), Folate, Potassium, Zinc

Roast Beets

Roast Beets
roast beets as a salad topping
Ingredients
  • Whole beets with greens
Directions
  • Preheat the oven to 425 degrees. Cut the greens from the beets, and save them for later.
  • Scrub the beets and place in a baking dish. Add [q:1/4] inch of water to the dish. Cover and roast in oven for 30 to 50 minutes depending on size.
  • They are done when you can easily slide a knife in. Allow to cool and slip off the skins.
Nutrition Info
2 beets (approx 2" diameter): 44 calories, 0.2g fat, 77mg sodium, 10g carbs (2g dietary fiber, 1.7g sugars), 1.7g protein, [nutrition:1] Vitamin B9 (Folate), Manganese

The Ultimate Vegan BLT

The Ultimate Vegan BLT
a vegan alternative to a bacon lettuce tomato sandwich
Number of Servings
4 sandwiches (Serves 4)
Ingredients
  • 8 slices Ezekiel 4:9 Sprouted Grain Bread
  • 16 oz Firm tofu ([q:1/4] inch slices)
  • For 'bacon' marinade:
    • 2 Tbsp maple syrup
    • 1 Tbsp mustard
    • 1 tsp paprika
    • [q:1/4] tsp pepper
    • [q:1/4] cup soy sauce
  • For Avocado Aioli:
    • 1 large avocado
    • 2 Tbsp tahini
    • 2 Tbsp lemon juice
    • 2 Tbsp olive Oil
    • [q:1/4] cup cilantro
  • Lettuce
  • Sliced tomatoes
Directions
  1. Pour ingredients for ‘bacon’ marinade into a bowl. Mix well with a fork.
  2. Dip tofu slices in marinade. Flip until both sides are covered in sauce.
  3. Bake at 350 degrees for 15 minutes.
  4. Pour all Avocado Aioli ingredients into blender.
  5. Blend until smooth and creamy.
  6. Place one leaf of lettuce, one sliced tomato and one tofu slice on a piece of Ezekiel 4:9 bread.
  7. Spread Avocado Aioli on the other piece of Ezekiel 4:9 bread.
  8. Assemble sandwich.
  9. Cut sandwich in half.
  10. Serve with the side of your choice – we chose fresh blueberries and strawberries.
  11. Enjoy!
Nutrition Info
556 Calories, 34 g Protein, 0 mg Cholesterol, 49 g Carbohydrates, 8 g Total sugars (6 g Added sugars), 14 g Fiber, 30 g Total fat (4 g sat), 1,100 mg Sodium, [nut:5] Calcium, Phosphorus, [nut:4] Vitamin B3 (niacin), Vitamin B6, Zinc, [nut:3] Vitamin B2 (riboflavin), Iron, Magnesium, [nut:2] Vitamin B1 (thiamine), Vitamin K, Folate, Potassium, [nut:1] Vitamin A, Vitamin C, Vitamin E

Chili Tacos with Tofu Sour Cream

Chili Tacos with Tofu Sour Cream
a plate of vegetarian tacos
Prep Time
15 minutes, plus 20 minutes cook time
Number of Servings
Serves 6
Ingredients
Directions
  1. Heat oil in a medium saucepan and sauté the onion and garlic for 2 to 3 minutes.
  2. Add the celery and mushrooms and sauté another 2 to 3 minutes.
  3. Add the chili beans and kidney beans, crushed tomatoes, cocoa, cinnamon, and [q:1/2] tsp sea salt. Bring to a boil, reduce heat to medium-low and simmer for 15 minutes.
  4. While the chili is cooking, prepare the tofu sour cream by placing all ingredients in a blender and blend until smooth and creamy.
  5. Preheat the oven to 350° F. Heat taco shells for 3 to 4 minutes.
  6. Remove, fill each taco shell with lettuce, chili, tomatoes and avocado slices. Top with tofu sour cream.
Nutrition Info
294 calories, 9 g fat (28% calories from fat), 15 g protein, 39 g carbohydrate, 13 g fiber, 0 mg cholesterol, 622 mg sodium
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