Keto Cauliflower Curry

Keto Cauliflower Curry
Prep Time
10 minutes, plus 25 minutes Cook Time
Number of Servings
Serves 4
Ingredients
  • 1 large cauliflower head, chopped into bite-sized florets
  • 2 garlic cloves, minced
  • 1-inch piece of ginger, peeled and grated
  • 2 tbsp vegetable oil
  • 1 onion, chopped
  • 2 tbsp curry powder
  • 1 tsp ground turmeric
  • 1 tsp ground cumin
  • 1 can (14 oz) diced tomatoes
  • 1 can (14 oz) coconut milk
  • Salt and pepper, to taste
  • Fresh cilantro, chopped, for serving
Directions
  • In a large pot or Dutch oven, heat the vegetable oil over medium heat.
  • Add the onion and sauté for 3 to 4 minutes, until it begins to soften.
  • Add the garlic and ginger and sauté for another minute, until fragrant.
  • Add the curry powder, turmeric, and cumin, and stir well to combine.
  • Add the chopped cauliflower and stir to coat with the spices.
  • Pour in the diced tomatoes and coconut milk, and stir to combine.
  • Season with salt and pepper to taste.
  • Bring the mixture to a boil, then reduce the heat to low and simmer for 20 to 25 minutes, until the cauliflower is tender and the sauce has thickened.
  • Serve the curry over cooked rice, garnished with fresh cilantro.
Nutrition Info
339 Calories, 7 g Protein, 0 mg Cholesterol, 20 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 6 g Fiber, 30 g Total fat (20 g sat), 354 mg Sodium, [nut:5] Vitamin C, [nut:3] Vitamin B6, Vitamin K, Iron, Phosphorus, [nut:2] Vitamin E, Folate, Magnesium, Potassium, [nut:1] Vitamin B1 (thiamine), Vitamin B3 (niacin), Zinc

Classic Vegetarian Stuffing Recipe

Classic Vegetarian Stuffing Recipe
Number of Servings
Serves 6
Ingredients
  • 10 slices of Ezekiel 4:9 Bread
  • 2 cups of vegetable broth
  • 1 cup of diced celery
  • 1 cup of diced onion
  • 2 cloves of garlic, minced
  • 1 tsp fresh sage
  • 1 tsp fresh thyme
  • 1 egg
  • [q:1/4] cup + 2 tbs butter
  • 1 tsp poultry seasoning
  • [q:1/2] tsp salt
  • [q:1/2] tsp pepper
Directions
  • Preheat your oven to 400 degrees Fahrenheit.
  • Cut 10 slices of Ezekiel 4:9 Sprouted Whole Grain Bread into crouton-sized pieces. Toast for 10 minutes at 400 degrees Fahrenheit. Set aside.
  • Reduce oven heat to 350 degrees Fahrenheit.
  • Add 2 Tbsp of butter into a sauté pan over medium heat. Sautee 1 cup of diced onion, 1 cup of diced celery, and 2 cloves of minced garlic until soft. Set aside.
  • Add the toasted Ezekiel bread pieces into a large bowl. Combine with the sauteed celery and onion mixture.
  • Add the fresh chopped herbs, 1 tsp poultry seasoning, [q:1/2] tsp of salt, and [q:1/2] tsp of black pepper. Mix well.
  • Whisk together 2 cups of vegetable broth, [q:1/4] cup melted butter, and 1 egg. Once combined, add to the bread mixture. Mix gently to combine.
  • Grease a 9 by 13 casserole dish with softened butter.
  • Transfer all ingredients into a casserole dish.
  • Cover the dish with foil and bake at 350 degrees for 35 minutes. Remove the foil and bake for another 10 minutes until the top is golden brown and the middle is set.
Nutrition Info
264 Calories, 8 g Protein, 57 mg Cholesterol, 29 g Carbohydrates, 1 g Total sugar (0 g Added sugars), 6 g Fiber, 13 g Total fat (8 g sat), 340 mg Sodium, [nutrition:1] Vitamin A, Vitamin K, Iron

Green Gumbo

Green Gumbo
Prep Time
50 minutes
Number of Servings
Serves 6
Ingredients
  • [q:1/2] cup vegetable oil
  • [q:1/2] cup all-purpose flour
  • 1 large onion, chopped fine
  • 2 celery ribs, chopped fine
  • 1 green bell pepper, stemmed, seeded, and chopped fine
  • 3 garlic cloves, minced
  • 1 Tbsp minced fresh thyme or 1 tsp dried
  • [q:2 1/4] tsp table salt, divided
  • 2 tsp smoked paprika
  • 1 tsp cayenne pepper
  • 5 cups water
  • 12 oz collard greens, mustard greens, or kale, stemmed and cut into 1-inch pieces
  • 1 cup frozen cut okra
  • 1 (15 oz) can black-eyed peas, rinsed
  • 12 oz curly-leaf spinach or Swiss chard, stemmed and cut into 1-inch pieces
  • 6 oz green beans, trimmed and cut into
  • 1-inch lengths
  • 1 Tbsp cider vinegar, plus extra for seasoning
  • 2 scallions, sliced thin (optional)
Directions
  1. Heat oil in a Dutch oven over medium-high heat until just smoking. Using a rubber spatula, stir in flour and cook, stirring constantly, until mixture is color of peanut butter, 2 to 5 minutes. Reduce heat to medium-low and continue to cook, stirring constantly, until roux has darkened to color of milk chocolate, 5 to 10 minutes longer.
  2. Stir in onion, celery, bell pepper, garlic, thyme, 1 teaspoon salt, paprika, and cayenne. Cover and cook, stirring frequently, until vegetables have softened, 8 to 10 minutes.
  3. Stir in water, scraping up any browned bits, and bring to a boil over high heat. Stir in collard greens, 1 handful at a time; okra; and remaining [q:1 1/4] teaspoons salt. Cover, reduce heat to low, and simmer until greens are just tender, 5 to 7 minutes. Stir in black-eyed peas; spinach, 1 handful at a time; and green beans. Simmer until green beans and spinach are tender, about 5 minutes. Stir in vinegar and season with salt, pepper, and extra vinegar to taste. Sprinkle with scallions, if using. Serve.
Nutrition Info
With collard greens and spinach: 333 Calories, 8 g Protein, 0 mg Cholesterol, 34 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 10 g Fiber, 20 g Total fat (1 g sat), 749 mg Sodium, [nutrition:5] Vitamin A, Vitamin C, Vitamin K, Folate, [nutrition:4] Vitamin E, [nutrition:3] Vitamin B6, Calcium, Magnesium, [nutrition:2] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Iron, Potassium, [nutrition:1] Vitamin B3 (niacin), Phosphorus, Zinc

Vegan Tempeh Tacos with Mango Salsa

Vegan Tempeh Tacos with Mango Salsa
Number of Servings
Makes 6 Tacos
Ingredients

Tempeh Tacos

  • 6 Food For Life Taco-Sized Sprouted Grain Tortillas
  • 1 package of tempeh, crumbled (about 2 cups)
  • [q:1/2] teaspoon ground cumin
  • [q:1/2] teaspoon smoked paprika
  • [q:1/4] teaspoon garlic powder
  • 2 tablespoons olive oil
  • [q:1/4] tsp sea salt
  • [q:1/4] tsp pepper

Mango Salsa

  • 1 large mango, peeled and diced
  • 1 small red onion, diced
  • 1 small red bell pepper, diced
  • 2 tablespoons fresh lime juice
  • 2 tablespoons chopped fresh cilantro
  • [q:1/4] tsp sea salt
  • [q:1/4] tsp pepper
Directions
  1. Preheat a skillet over medium heat. Add 2 cups of crumbled tempeh, cumin, smoked paprika, garlic powder, salt, and pepper. Cook for about 5 to 7 minutes, or until the tempeh is browned and slightly crispy.
  2. While the tempeh is cooking, make the mango salsa. In a mixing bowl, combine the diced mango, red onion, red bell pepper, 2 tablespoons lime juice, 2 tablespoons chopped cilantro, salt, and pepper. Mix well.
  3. Warm the Food For Life Sprouted Grain Tortillas in the microwave or oven.
  4. To assemble the tacos, spoon the cooked tempeh onto each tortilla, then top with the mango salsa.
  5. Serve immediately and enjoy!
Nutrition Info
347 Calories, 18 g Protein, 0 mg Cholesterol, 41 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 7 g Fiber, 14 g Total fat (3 g sat), 342 mg Sodium, [nutrition:5] Vitamin C, [nutrition:4] Phosphorus, [nutrition:3] Vitamin B6, [nutrition:2] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Iron, Magnesium, [nutrition:1] Vitamin E, Calcium, Folate, Potassium, Zinc

Penne with Spice-Roasted Cauliflower

Penne with Spice-Roasted Cauliflower
Prep Time
35 minutes
Number of Servings
Serves 6
Ingredients
  • 1 (approximately 2 lb head) cauliflower, stem removed, florets cut into 1-inch pieces
  • 2 Tbsp oil, divided
  • 1 tsp garam masala
  • 1 tsp curry powder
  • Salt
  • 12 oz whole-wheat penne pasta
  • 1 leek, white and light green parts only, thinly sliced
  • 2 garlic cloves, chopped
  • 1 lemon, zested and juiced
  • [q:1/2] cup sliced almonds, toasted
  • [q:1/3] cup golden raisins
  • [q:1/2] cup chopped fresh parsley
Directions
  1. Preheat oven to 400°.
  2. Toss cauliflower florets with 1 tablespoon of the oil, the garam masala, curry powder, and salt to taste. Transfer to a baking sheet and roast 10 to 12 minutes, until tender.
  3. Cook pasta according to package directions. Drain, reserving 1 cup of the cooking water. Set cooking water and drained pasta aside.
  4. Heat remaining tablespoon of oil in a large pan set over medium heat. Add leek and garlic and sauté 2 minutes. Add roasted cauliflower, cooked pasta, reserved cooking water, lemon zest and juice, almonds, raisins, and parsley. Cook until pasta is coated in sauce. Season with salt and serve.
Nutrition Info
360 Calories, 14 g Protein, 62 g Carbohydrates, 5 g Fiber, 10 g Total fat (1 g sat), 251 mg Sodium, [nutrition:5] Vitamin C, Vitamin K, [nutrition:3] Vitamin B1 (thiamine), Vitamin B6, Folate, Magnesium, Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), B3 (niacin), Vitamin E, Iron, [nutrition:1] Calcium, Potassium, Zinc

Penne with Broccoli, Sun-Dried Tomato, and Lime

Penne with Broccoli, Sun-Dried Tomato, and Lime
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
  • 3 cups bite-size pieces of broccoli florets
  • 12 oz penne pasta
  • [q:1/2] cup oil-packed sun-dried tomato slices
  • 2 garlic cloves, minced
  • [q:1/4] cup freshly squeezed lime juice (from 1 large lime)
  • Salt and freshly ground black pepper
Directions
  1. Steam broccoli for 5 minutes until tender. Set aside.
  2. Cook pasta according to package directions. Drain pasta, reserving [q:1/4] cup of the cooking water. Set aside.
  3. Heat sun-dried tomatoes and their oil over medium heat in a large saucepan. Add garlic and sauté for 2 minutes.
  4. Add pasta, reserved cooking water, steamed broccoli, and lime juice to sun-dried tomato mixture. Season to taste with salt and pepper. Toss to combine.
Nutrition Info
355 Calories, 15 g Protein, 73 g Carbohydrates, 3 g Fiber, 3 g Total fat (1 g sat), 357 mg Sodium, [nutrition:5] Vitamin C, Vitamin K, [nutrition:4] Vitamin B1 (thiamine), Phosphorus, [nutrition:3] Vitamin B3 (niacin), Magnesium, [nutrition:2] Vitamin B2 (riboflavin), Vitamin B6, Folate, Iron, Zinc, [nutrition:1] Potassium

Kale, Mushroom, and Cashew Cheese Toast

Kale, Mushroom, and Cashew Cheese Toast
Number of Servings
Serves 2
Ingredients

Cashew Cheese Spread

  • 1 cup of soaked raw cashews
  • [q:1/2] cup of nutritional yeast
  • 2 tablespoons of lemon juice
  • [q:1/4] teaspoon of garlic powder
  • [q:1/2] teaspoon of sea salt
  • [q:1/4] teaspoon of black pepper
  • [q:1/3] cup of water

Kale, Mushroom, and Cashew Cheese Toast

  • 2 slices of Ezekiel 4:9 Sprouted Grain Bread
  • 1 cup of a mixed variety of mushrooms
  • 1 teaspoon of minced garlic
  • 2 cups of curly kale, stems removed
  • 2 tablespoons of olive oil, divided
  • [q:1 1/2] teaspoons of salt, divided
  • [q:1/2] teaspoon of black pepper, divided
Directions
  1. In a food processor, combine 1 cup of soaked raw cashews, [q:1/2] cup of nutritional yeast, 2 tablespoons of lemon juice, [q:1/4] teaspoon of garlic powder, [q:1/2] teaspoon of sea salt, [q:1/4] teaspoon of black pepper, and [q:1/3] cup of water.
  2. Blend until a smooth and spreadable consistency is reached. Refrigerate the cashew cheese spread until it is time for assembly.
  3. Heat a sauté pan over medium heat and drizzle in 1 tablespoon of olive oil.
  4. Add 1 cup of mixed mushrooms, tossing to coat in oil, and sauté for 3 to 5 minutes.
  5. Add 1 teaspoon of minced garlic to the pan and cook for an additional 3 minutes, tossing constantly so the garlic doesn't burn.
  6. Season the mushrooms with [q:1/2] teaspoon of salt and [q:1/4] teaspoon of black pepper, then set them aside.
  7. Wipe out the pan and reheat it over medium heat. Add in the remaining 1 tablespoon of olive oil, then add 2 cups of curly kale with stems removed.
  8. Sauté the kale until the greens are wilted, and season with [q:1/2] teaspoon of salt and [q:1/4] teaspoon of black pepper. Set the sautéed kale aside.
  9. Wipe out the pan and dry toast 2 slices of Ezekiel 4:9 bread until browned on both sides.
  10. Top each toasted bread slice with the cashew cheese spread. Add the sautéed kale on top of the cashew cheese spread. Finish by adding the sautéed mushrooms on top of the kale.
Nutrition Info
793 Calories, 50 g Protein, 0 mg Cholesterol, 60 g Carbohydrates, 11 g Total sugars (0 g Added sugars), 21 g Fiber, 48 g Total fat (8 g sat), 590 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin K, Iron, Magnesium, Phosphorus, Zinc, [nutrition:2] Vitamin C, [nutrition:1] Vitamin E, Folate, Potassium, Calcium

Broccoli and Bean Salad

Broccoli and Bean Salad
with Mustard-Soy Dressing
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients

Dressing

  • 3 Tbsp toasted sesame oil
  • 1 Tbsp whole-grain mustard
  • 1 Tbsp low-sodium soy sauce
  • 1 Tbsp rice vinegar
  • [q:1/2] tsp kosher salt
  • 1 garlic clove, finely grated

Salad

  • Kosher salt
  • 1 head broccoli, cut into florets and stems, sliced [q:1/8]-inch thick
  • 6 oz green beans
  • 1 (15 oz) can chickpeas or cannellini beans, drained and rinsed
Directions
  1. Make dressing: In a small bowl, combine sesame oil, mustard, soy sauce, rice vinegar, salt, and garlic. Using a fork or small whisk, mix until well combined. The dressing will keep in an airtight container in the refrigerator for up to 2 days.
  2. Bring a large pot of salted water to a boil. Add broccoli and cook for 2 minutes. Using a slotted spoon, transfer broccoli to a medium bowl.
  3. Add green beans to boiling water and cook for 2 minutes. Drain green beans and rinse under cold water. Pat dry. Using a sharp knife, trim and discard ends of green beans. Cut beans on a diagonal into 2-inch pieces. Add to bowl with broccoli. Add chickpeas and toss to combine.
  4. Drizzle dressing over vegetables and beans and stir to combine. Salad will keep in an airtight container in the refrigerator for up to 5 hours.
Nutrition Info
Made with chickpeas: 564 Calories, 27 g Protein, 0 mg Cholesterol, 81 g Carbohydrates, 15 g Total sugars (0 g Added sugars), 18 g Fiber, 17 g Total fat (2 g sat), 686 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Vitamin B6, Vitamin C, Vitamin K, Folate, Phosphorus, [nutrition:4] Vitamin A, [nutrition:3] Vitamin B2 (riboflavin), Iron, Magnesium, Zinc, [nutrition:2] Potassium, [nutrition:1] Vitamin B3 (niacin), Vitamin E, Calcium

Loaded Vegetable Miso Soup

Loaded Vegetable Miso Soup
Prep Time
40 minutes
Number of Servings
Serves 2
Ingredients
  • [q:3/4] lb kabocha squash (about [q:1/4] kabocha)
  • 1 turnip, peeled
  • 4 cups instant awase or kombu dashi
  • 1 carrot, cut into [q:1/4]-inch rounds (about 1 cup)
  • [q:1/2] white or yellow onion, thinly sliced (about 1 cup)
  • 2 oz shiitake or oyster mushrooms, halved and sliced or torn into [q:1/2]-inch pieces (about 2 cups)
  • 3 lacinato kale leaves, stemmed and torn into bite-size pieces (about 2 cups)
  • 3 Tbsp gluten-free miso, plus more to taste
Directions
  1. Halve kabocha quarter through stem into two wedges. Cut each wedge crosswise into [q:1/4]-inch-thick slices. You don’t need to peel the kabocha; just remove any gnarly bumps with a sharp knife.
  2. Cut turnip into quarters through stem, and then cut each quarter crosswise into [q:1/4]-inch-thick slices.
  3. In a large pot, combine kabocha, turnip, dashi, carrot, onion, and mushrooms. Bring to a boil over high heat. Reduce heat to medium and simmer until vegetables are tender, 4 to 6 minutes. Add kale and cover pot. Cook, covered, until kale is wilted, 1 to 2 minutes. Remove pot from heat.
  4. Place miso in a small bowl. Ladle some hot dashi into the bowl and stir to completely dissolve miso. Pour dissolved miso into pot. Stir to combine, and then taste soup and add more water or miso, as desired.
  5. Serve immediately. Soup will keep in an airtight container in the refrigerator for up to one day. To reheat, gently warm soup in a pot over low heat, being careful not to boil miso.
Nutrition Info
238 Calories, 10 g Protein, 0 mg Cholesterol, 49 g Carbohydrates, 12 g Total sugars (0 g Added sugars), 10 g Fiber, 3 g Total fat (1 g sat), 1,411 mg Sodium, [nutrition:5] Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, [nutrition:4] Vitamin B2 (riboflavin), Vitamin B6, Calcium, [nutrition:3] Iron, Phosphorus, Zinc, [nutrition:2] Vitamin B1 (thiamine), Vitamin B3 (niacin), Potassium, [nutrition:1] Vitamin E

Basmati Rice Pilaf with Shiitake Mushrooms and Walnuts

Basmati Rice Pilaf with Shiitake Mushrooms and Walnuts
Prep Time
60 minutes
Number of Servings
Serves 4
Ingredients
  • 3 leeks
  • 2 cups shiitake mushrooms
  • 2 Tbsp vegetable oil, divided
  • 3 garlic cloves, chopped
  • [q:1/2] tsp salt
  • 1 cup brown basmati rice
  • 2 cups low-sodium vegetable broth
  • [q:1/2] cup toasted walnuts, roughly chopped
  • 3 scallions, chopped
Directions
  1. Rinse leeks well. Chop white and light green parts into [q:1/2]-inch dice.
  2. Stem mushrooms. Discard stems or save for another use such as making broth. Slice caps thinly and set aside.
  3. Heat 1 tablespoon of the oil in a medium-size pot over medium heat. Sauté leeks and garlic until leeks are soft. Add salt and rice. Sauté rice grains for 2 to 3 minutes to toast them. Add broth and bring mixture to a boil. Cover, reduce heat to low, and cook for 45 minutes.
  4. Meanwhile, heat remaining tablespoon of oil in a skillet. Sear mushrooms until they turn golden.
  5. Stir mushrooms and toasted walnuts into cooked rice. Garnish with scallions and serve.
Nutrition Info
384 Calories, 8 g Protein, 0 mg Cholesterol, 50 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 5 g Fiber, 18 g Total fat (2 g sat), 310 mg Sodium, [nutrition:4] Vitamin A, Vitamin B6, Vitamin K, [nutrition:3] Phosphorus, [nutrition:2] Vitamin B1 (thiamine), Vitamin B3 (niacin), Magnesium, [nutrition:1] Vitamin C, Vitamin E, Folate, Iron, Zinc
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