vegetarian

Vegan Tofu Scramble

Vegan Tofu Scramble
an english muffin topped with tofu scramble
Number of Servings
Serves 4
Ingredients
  • Ezekiel 4:9 Sprouted Flax English Muffins
  • 1 tbsp olive oil
  • 1 shallot, diced
  • 2 tsp garlic, chopped
  • [q:1/2] cup red bell pepper, diced
  • 1 cup kale
  • 1 block of firm tofu*
  • [q:1/2] tsp black pepper
  • [q:1/2] tsp sea salt
  • 2 tsp nutritional yeast
  • [q:1/4] tsp turmeric
Directions
  1. Fork split and toast the Ezekiel 4:9 Sprouted Flax English Muffins
  2. Warm a large skillet over medium heat. Once hot, pour in olive oil.
  3. Pour in the shallots, garlic and red bell pepper and kale. Sautee for five minutes or until softened.
  4. Add firm block of tofu to the skillet. Scramble into small egg-sized pieces.
  5. Season the tofu mixture with black pepper, sea salt, nutritional yeast and turmeric.
  6. Ensure that the tofu, vegetable mixture and seasoning are well-incorporated.
  7. Spoon the scramble onto the Ezekiel 4:9 Sprouted Flax English Muffin.
  8. Enjoy either open-faced, or as a sandwich!

Miso Soup with Mushrooms, Bok Choy & Tofu

Miso Soup with Mushrooms, Bok Choy & Tofu
Miso Soup with Mushrooms, Bok Choy & Tofu in a white bowl placed on a white mat next to chop sticks.
Prep Time
30 min prep time
Number of Servings
4
Ingredients
  • [q:1 1/2] to 2 cups cremini and/or shiitake mushrooms, cleaned, stemmed, and sliced
  • 8 oz firm tofu, well-drained and cut into small dice
  • 2 to 3 scallions, green parts only, thinly sliced
  • 6 to 8 stalks regular bok choy with leaves or 2 baby bok choy
  • 2 to 4 Tbsp miso
  • Freshly ground pepper, to taste
Directions
  1. Combine mushrooms and 5 cups water in a large saucepan and bring to a simmer. Cover and simmer gently for about 10 minutes.
  2. Stir in tofu, scallions, and bok choy. Simmer until bok choy is barely tender-crisp, about 3 minutes.
  3. Dissolve desired amount of miso in just enough warm water to make it pourable before stirring it into broth. (The more miso you use, the more pungent and salty the soup will be, so start with less. Continue to add miso until the soup is salty/pungent to your liking.)
  4. Season with pepper and serve.
Nutrition Info
Per serving: 129 Calories, 12 g Protein, 10 g Carbohydrates, 4 g Fiber, 6 g Total fat (1 g sat), 491 mg Sodium, [nutrition:4] Vitamin D, Calcium, [nutrition:3]​ Vitamin K, [nutrition:2] Vitamin B6, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), C, Folate, Iron, Magnesium, Zinc

Mango Mood Enhancer

Mango Mood Enhancer
a glass of fresh mango smoothie
Number of Servings
Serves 3
Ingredients
  • [q:1/4] cup freshly squeezed lemon juice
  • 1 cup vanilla-flavored rice milk
  • 2 large mangoes, peeled, pitted, and cut into 1-inch cubes
  • 1 8 oz container lemon-flavored nondairy yogurt
  • 400 mg magnesium
  • 120 mg ginkgo biloba
  • 16 to 20 ice cubes
Directions
  1. Blend all the ingredients in a blender on high speed until smooth and creamy.
  2. Serve immediately.
Nutrition Info
219 Calories, 5 g Protein, 0 mg Cholesterol, 49 g Carbohydrates, 40 g Total sugars (0 g Added sugars), 4 g Fiber, 3 g Total fat (0 g sat), 67 mg Sodium, [nutrition:5] Vitamin B12, Vitamin C, Magnesium, [nutrition:2] Vitamin A, Vitamin B2 (riboflavin), Vitamin B6, Calcium, Folate, [nutrition:1] Vitamin E, Phosphorus

Be Green Smoothie

Be Green Smoothie
Prep Time
10 minutes
Number of Servings
Serves 2
Ingredients
  • [q:1/4] honeydew melon, cut into chunks
  • 3 kiwi fruits, peeled and quartered
  • [q:1/2] cup pineapple juice
  • 1 Tbsp lime juice
  • 4 ice cubes
  • [q:1/2] scoop of your favorite greens powder
Directions
  1. In a blender, combine all ingredients.
  2. Process until smooth. Serve immediately.
Nutrition Info
176 Calories, 6 g Protein, 0 mg Cholesterol, 40 g Carbohydrates, 29 g Total sugars (0 g Added sugars), 5 g Fiber, 1 g Total fat (0 g sat), 107 mg Sodium, [nutrition:5] Vitamin C, [nutrition:4] Vitamin K, [nutrition:2] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6, [nutrition:1] Vitamin B3 (niacin), Vitamin E, Folate, Iron, Magnesium, Phosphorus, Potassium

Sauteed Collard Greens

Sauteed Collard Greens
Greens are good for you!
a bowl of collard greens straight from the pan
Number of Servings
Serves 4
Ingredients
  • 1 Tbsp and [q:1 3/4] tsp olive oil
  • [q:2 1/2] tsp minced garlic
  • 2 cups vegetable stock
  • 2 bunches collard greens - rinsed, trimmed and chopped
  • Salt and black pepper to taste
  • [q:1 1/4] tsp crushed red pepper flakes (optional)
Directions
  1. Heat olive oil in a large pot over medium-heat. Add garlic and gently sauté.
  2. Add collard greens and fry until they start to wilt.
  3. Add stock, salt and pepper. Turn heat to low-medium and simmer greens for 45 minutes, until greens are tender. Stir occasionally.
  4. Drain greens, reserving liquid. Mix in red pepper flakes if desired.
Nutrition Info
82 Calories, 1 g Protein, 0 mg Cholesterol, 4 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 1 g Fiber, 7 g Total fat (1 g sat), 314 mg Sodium, [nutrition:5] Vitamin K, [nutrition:1] Vitamin B6, Vitamin C, Vitamin E

Quinoa with Shiitake Gravy

Quinoa with Shiitake Gravy
a bowl of mushrooms over quinoa
Prep Time
10 minutes, plus 40 minutes cook time
Number of Servings
Serves 8
Ingredients
Directions
  1. Place quinoa and 3 cups water in a medium saucepan, cover and bring to a boil. Reduce the flame to medium-low and simmer 15 minutes. Remove from flame and let sit for 5 minutes.
  2. While the quinoa is cooking, bring 4 cups of water to a boil, add the shiitake, cover and simmer 20 minutes.
  3. Remove shiitake, discard stems and slice caps. (If using Eden Sliced Shiitake, just place in the water without soaking and do not remove.)
  4. Place the shiitake back into the boiling water. Add onions and garlic and cook another 5 minutes. Slowly add the dissolved kuzu, stirring constantly to prevent lumping, until thick and translucent.
  5. Add the shoyu, reduce flame to low, and simmer 2 to 3 minutes.
  6. Serve over quinoa. Garnish with chopped green onions.
Nutrition Info
216 calories, 4 g fat (15% calories from fat), 9 g protein, 36 g carbohydrate, 14 g fiber, 0 mg cholesterol, 284 mg sodium

Artichoke Ribbon Curry

Artichoke Ribbon Curry
A plate of artichoke ribbon pasta with curry sauce
Prep Time
10 minutes, plus 25 minutes cook time
Number of Servings
Serves 4
Ingredients
Directions
  1. Heat oil and flour in a medium skillet, stirring constantly for 3 to 4 minutes over a medium-low flame.
  2. Add garlic. Slowly mix in the Edensoy, whisking constantly until smooth.
  3. Add curry powder and shoyu. Simmer 10 to 12 minutes on low, stirring frequently.
  4. While the sauce is cooking, cook pasta as package directs and drain.
  5. Serve sauce ladled over the ribbons and garnish with parsley.
Nutrition Info
340 calories, 10 g fat (27% calories from fat), 14 g protein, 49 g carbohydrate, 4 g fiber, 0 mg cholesterol, 207 mg sodium

Gluten-Free Macadamia Cookie Bars

Gluten-Free Macadamia Cookie Bars
shelled macadamia nuts
Prep Time
20 minutes
Number of Servings
12 cookie bars
Ingredients
  • [q:1/4] cup butter
  • [q:3/4] cup brown rice flour
  • [q:3/4] cup sugar
  • 2 eggs
  • [q:1/4] tsp baking soda
  • [q:1/4] tsp salt
  • [q:1/2] tsp xanthan gum
  • 1 tsp vanilla
  • [q:1/2] cup chopped macadamia nuts
  • [q:1/2] cup white chocolate chips
Directions
  1. Preheat oven to 350°.
  2. Mix flour and butter until well combined.
  3. Add remaining ingredients, except nuts and chips. Beat batter until well combined and thickened. This will help prevent chips or nuts from sinking. Fold in nuts and chips.
  4. Pour into 9-inch square baking pan.
  5. Bake 15 to 25 minutes, until edges begin to pull away, and bars test clean with a toothpick. Cut into 12 large bars.
Nutrition Info
1 bar: 209 Calories, 3 g Protein, 38 mg Cholesterol, 25 g Carbohydrates, 17 g Total sugars (17 g Added sugars), 1 g Fiber, 11 g Total fat (5 g sat), 95 mg Sodium, [nutrition:1] Vitamin B1 (thiamine), Phosphorus

Crispy Kale Salad with Spicy Avocado Dressing

Crispy Kale Salad with Spicy Avocado Dressing
fresh kale
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients

Salad

  • 1 bunch kale, leaves torn into bite-size pieces (approximately 8 cups)
  • [q:1/8] cup avocado oil
  • 1 yellow bell pepper, seeded and sliced into strips
  • [q:1/4] cup pumpkin seeds

Dressing

  • 1 avocado
  • [q:1/4] cup plain yogurt
  • [q:1/4] cup lime juice
  • 1 jalapeño pepper, chopped*
  • [q:1/4] cup chopped cilantro
  • Salt and freshly ground black pepper
Directions
  1. Preheat oven to 400°.
  2. Make salad: In a large bowl, rub kale leaves with oil.
  3. Transfer kale leaves to a roasting pan and roast for 12 minutes, or until leaves become crispy and slightly browned. Set kale leaves aside.
  4. Make dressing: In a high-speed blender or food processor, blend avocado, yogurt, lime juice, jalapeño, and cilantro until mixture is smooth. Add salt and pepper to taste.
  5. Divide crispy kale leaves, sliced bell pepper, and pumpkin seeds among 4 bowls. Drizzle with dressing and serve immediately.
Nutrition Info
229 Calories, 6 g Protein, 13 g Carbohydrates, 6 g Fiber, 19 g Total fat (3 g sat), 316 mg Sodium, [nutrition:5] Vitamin C, K, [nutrition:2] Vitamin A, B6, Folate, Magnesium, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), E, Iron, Potassium, Zinc

Carrot Soup with Orange-Marinated Lentils

Carrot Soup with Orange-Marinated Lentils
a garnished bowl of carrot soup
Prep Time
55 minutes\
Number of Servings
4
Ingredients

Carrot Soup

  • 1 yellow onion, diced
  • 2 garlic cloves, crushed
  • Olive oil
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 2 oz ginger root
  • 1 lb 9 oz carrots, peeled and coarsely grated
  • 2 Tbsp concentrated vegetable stock
  • 4 cups water*
  • Salt
  • 1 cup dairy-free yogurt, to serve**

Orange-Marinated Lentils

  • [q:1/2] cup dried red lentils
  • Big bunch of flat-leaf parsley or cilantro leaves, chopped
  • 1 spring onion (scallion), finely shredded
  • Juice of [q:1/2] orange
  • [q:1/2] tsp harissa*** or chili flakes
  • 1 tsp ground cumin
  • 2 Tbsp olive oil
  • Salt
Directions
  1. Fry onion and garlic in a little olive oil in a saucepan until soft for around 5 minutes over a medium-low heat while stirring. Raise heat, add spices, and fry for 2 minutes while stirring.
  2. Peel and finely grate ginger root, squeeze out juice, and save it. Discard ginger root remains.
  3. Add carrots, ginger juice, stock, and water to pan. Simmer over medium heat for around 15 minutes under a lid until carrots are soft.
  4. In meantime, boil lentils in water according to following recipe.
  5. Combine rest of Orange-Marinated Lentils ingredients for orange marinade. Pour over lentils while they are still warm. Season with salt. Set aside.
  6. Blend soup until smooth and season again with salt, to taste. Warm it up again and, if necessary, dilute with more water.
  7. Top soup with lentil mixture and a dollop of yogurt. Drizzle lightly with olive oil.
Nutrition Info
310 Calories, 11 g Protein, 45 g Carbohydrates, 10 g Fiber, 11 g Total fat (3 g sat), 749 mg Sodium, [nutrition:5] Vitamin A, C, K, [nutrition:4] Folate, [nutrition:3] Vitamin B1 (thiamine), B6, Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), Calcium, Iron, Potassium, [nutrition:1] Vitamin B3 (niacin), E, Magnesium, Zinc
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