by Sara Tercero
Per serving: Calories: 329; Fat: 3g; Carbohydrates: 65g; Protein: 17g; Fiber: 20g; Sodium: 699mg
White Bean, Butternut Squash, and Kale Soup
GLUTEN-FREE, NUT-FREE, QUICK
PREP TIME: 15 minutes / COOK TIME: 15 minutes / MAKES 4 SERVINGS
This soup is astoundingly easy and deliciously creamy. The miso fortifies the soup with a deep umami flavor.
½ medium butternut squash, peeled, seeded, and cut into small pieces (about 2 cups)
4 cups water, divided
1 bunch kale, stemmed, leaves chopped small
2 (15-ounce) cans cannellini beans, drained and rinsed
1½ teaspoons salt
1½ teaspoons onion powder
1 teaspoon garlic powder
½ teaspoon smoked paprika
1 teaspoon red miso paste
Red pepper flakes
1. In a medium saucepan combine the squash with 2 cups of water and bring to a boil over high heat. Lower the heat to medium and cook until it is fork-tender, about 5 minutes.
2. Using a slotted spoon, transfer half of the softened squash to a blender with the remaining 2 cups water and blend until smooth. Add it back to the pot.
3. Add the kale, cannellini beans, salt, onion powder, garlic powder, and smoked paprika and bring to a boil. Cook until the kale is tender, about 5 minutes.
4. Remove from the heat, add the miso, and stir well until the miso dissolves. Spoon into bowls and sprinkle with red pepper flakes.
Per serving (2½ cups): Calories: 273; Fat: 2g; Carbohydrates: 53g; Protein: 16g; Fiber: 19g; Sodium: 961mg
Black Bean and Quinoa Burrito Bowls
GLUTEN-FREE, NUT-FREE, QUICK, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 10 minutes / MAKES 4 SERVINGS
The combo of black beans and quinoa is a nutritional match made in heaven. The powerful plant-based protein plus the high fiber count will keep you full for hours.
1 cup quinoa
1 cup frozen corn
1 teaspoon extra-virgin olive oil
1 tablespoon tomato paste
½ teaspoon salt, divided
2¼ cups water
1 (15-ounce) can black beans
½ teaspoon onion powder
½ teaspoon garlic powder
1 avocado, peeled, pitted, and sliced, for serving
Shredded red cabbage or Tangy Cabbage and Kale Slaw, for serving
Store-bought salsa or Pico de Gallo, for serving
¼ cup chopped fresh cilantro, for garnish
1. In a medium saucepan over medium-high heat, combine the quinoa, corn, oil, tomato paste, ¼ teaspoon of salt, and the water and bring it to a boil. Cover, lower the heat to low, and cook until the quinoa is tender and the water is absorbed, about 15 minutes.
2. In a skillet over medium heat, combine the black beans, onion powder, garlic powder, and the remaining ¼ teaspoon salt and cook, stirring, for 5 minutes.
3. To assemble, divide the quinoa mixture, black beans, avocado, cabbage, and salsa among 4 bowls. Garnish with the cilantro.
Variation Tip: Substitute brown rice or riced cauliflower for the quinoa. You can make your own cauli rice by grating a head of cauliflower on the biggest holes of a box grater and lightly steaming it.
Per serving: Calories: 378; Fat: 12g; Carbohydrates: 58g; Protein: 14g; Fiber: 13g; Sodium: 302mg
Portobello Mushroom Burgers
with Arugula Pesto
NUT-FREE, QUICK, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 20 minutes / MAKES 4 BURGERS
Most people either love or hate mushrooms. I am of the love school, and these slightly crispy, smoky, seasoned portobellos are heavenly on a bun with my famous arugula pesto. Portobellos are the “meat” of the fungus world, full of B vitamins and antioxidants. You will love them, too, and the nut-free pesto is sure to be a favorite.
5 teaspoons extra-virgin olive oil, divided
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon salt, divided
4 portobello mushroom caps
2 cups arugula
2 garlic cloves, peeled
Juice of ½ lemon
2 tablespoons hemp hearts
2 tablespoons nutritional yeast
1 small yellow onion, cut into ¼-inch slices
2 red or yellow bell peppers, seeded and cut into quarters
4 whole-wheat burger buns, for serving
Shredded red cabbage, for serving (optional)
1. In a large bowl, mix together 2 teaspoons of olive oil, the smoked paprika, garlic powder, and ½ teaspoon of salt. Add the portobellos and gently turn to coat them well with the seasonings.
2. In a blender, combine the arugula, garlic, lemon juice, hemp hearts, nutritional yeast, 1 teaspoon of olive oil, and the remaining ½ teaspoon salt and blend until smooth. Set aside.
3. In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the onions and bell peppers and cook, stirring, until the onions are browned and fragrant, about 10 minutes
4. At the same time, in a large skillet over medium heat, pour in the remaining 1 teaspoon oil. Add the mushrooms, gill-side down, and place another pan or heat-safe plate on top of the mushrooms to weigh them down. This will help sear the mushrooms and give them a better texture. Cook for 5 minutes, flip the mushrooms, replace the weight on the mushrooms, and cook 5 more minutes.
5. For each burger, spread 1 tablespoon of arugula pesto onto each bun. Top with 1 portobello, a quarter of the bell pepper, a quarter of the caramelized onions, and red cabbage (if using).
Leftovers Tip: Store the leftover mushrooms separate from the buns and toppings. Simply reheat them in a skillet for the next meal. Fill an airtight container with leftover pesto, and cover the top with olive oil to preserve the color. It will last up to a week in the refrigerator or 3 months in the freezer.
Per serving (1 burger): Calories: 244; Fat: 9g; Carbohydrates: 33g; Protein: 13g; Fiber: 4g; Sodium: 806mg
Lentil Bolognese
NUT-FREE, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 30 minutes / MAKES 4 SERVINGS
Bolognese, or “meat sauce” as it was called in my home, was always a favorite with the family when I was a kid, and in adulthood it’s no different. This plant-based version is delightfully hearty, filling, and delicious. Full of both flavor and nutrients, it is sure to be a winner in your home, too.
1 cup dried brown or black lentils, rinsed
3 cups water
1 pound whole-wheat pasta
1 teaspoon extra-virgin olive oil
4 garlic cloves, minced
½ small yellow onion, diced small
1 red or yellow bell pepper, seeded and diced small
1 large carrot, peeled and finely chopped
1 (28-ounce) can crushed tomatoes
2 teaspoons tomato paste
Pinch red pepper flakes
1 teaspoon maple syrup
½ teaspoon Italian seasoning
1 teaspoon salt
Black pepper
2 tablespoons chopped fresh parsley, for garnish
2 tablespoons chopped fresh mint, for garnish
1. In a large saucepan, combine the lentils and water and bring to a boil. Lower the heat to medium-low and cook until soft, about 25 minutes.
2. Bring a large pot of water to a boil over high heat. Add the pasta and cook according to the package instructions. Drain and set aside.
3. In a large saucepan, heat the oil over medium heat. Add the garlic, onion, bell pepper, and carrot and cook, stirring often, until fragrant, 5 to 10 minutes.
4. Add the tomatoes, tomato paste, red pepper flakes, maple syrup, Italian seasoning, and salt, stir until combined, and bring to a boil.
5. Drain the lentils, add them to the tomato sauce, and stir until combined. Add the pasta to the sauce and toss until evenly coated. Serve in shallow bowls, sprinkled with black pepper, pa
rsley, and mint.
Cooking Tip: To reduce the preparation time, use 2 (15-ounce) cans of lentils instead of dried. Drain before adding them to the tomato sauce and cook until heated through.
Per serving: Calories: 547; Fat: 4g; Carbohydrates: 110g; Protein: 21g; Fiber: 9g; Sodium: 1,001mg
Apple Crisp
NUT-FREE, SOY-FREE
PREP TIME: 15 minutes / COOK TIME: 40 minutes / MAKES 4 SERVINGS
Apple crisp is truly one of the few desserts that delight me. The heavenly smell as it is baking transports me back to the Thanksgivings of my childhood, when the only care in the world was when I would be allowed to have some dessert. This recipe is so easy, and there is almost no perceptible difference from the butter-filled classic.
6 apples (about 3 pounds), peeled, cored, and chopped
3 teaspoons ground cinnamon, divided
5 tablespoons maple syrup, divided
¼ cup coconut oil, melted
1 cup whole-wheat flour
1 cup rolled oats
1. Preheat the oven to 350°F.
2. In a large bowl, mix together the apples, 2 teaspoons of cinnamon, and 2 tablespoons of maple syrup.
3. In another bowl, mix together the remaining 1 teaspoon cinnamon, remaining 3 tablespoons maple syrup, the coconut oil, flour, and oats until it forms a crumbly dough.
4. Transfer the apple mixture to an 8-by-8-inch baking dish. Crumble the flour-and-oat mixture loosely over the top of the apples. Bake for 40 to 50 minutes, until the topping is crisp and the apples are bubbling.
Leftovers Tip: Refrigerate leftovers for up to 3 days.
Variation Tip: Mix ½ cup of fresh cranberries with the apples and add another tablespoon of maple syrup.
Per serving: Calories: 481; Fat: 16g; Carbohydrates: 84g; Protein: 8g; Fiber: 10g; Sodium: 4mg
Chickpea Coconut Curry
CHAPTER SEVEN
MEAL PLAN FOR DAYS 22 TO 30
Dutch Apple Pie Oatmeal Squares
Overnight Pumpkin Spice Chia Pudding
Green Goodness Smoothies
Avocado Toast with Tomato and Hemp Hearts
Tofu Rancheros
Warm Lentil Salad with Tomato Vinaigrette
Mushroom Barley Soup
Chickpea Coconut Curry
Spiced Eggplant and Hummus Sandwiches
White Bean and Kale Linguine
Pulled Jackfruit Tacos
BBQ Tempeh Succotash Skillet
Meatless Meatballs with Quick Marinara Sauce
Rainbow Shepherd’s Pie
Chickpea, Butternut Squash, and Herb Stuffed Peppers
Chocolate Pudding with Raspberries and Mint
Week 4
Breakfast
Lunch
Dinner
SUNDAY
Dutch Apple Pie Oatmeal Squares
BBQ Tempeh Succotash Skillet
White Bean and Kale Linguine
MONDAY
Overnight Pumpkin Spice Chia Pudding
Warm Lentil Salad with Tomato Vinaigrette
Chickpea Coconut Curry
TUESDAY
Tofu Rancheros
Leftover White Bean and Kale Linguine
Pulled Jackfruit Tacos
WEDNESDAY
Leftover Overnight Pumpkin Spice Chia Pudding
Spiced Eggplant and Hummus Sandwiches
Mushroom Barley Soup
THURSDAY
Green Goodness Smoothies
Leftover BBQ Tempeh Succotash Skillet
Meatless Meatballs with Quick Marinara Sauce
FRIDAY
Avocado Toast with Tomato and Hemp Hearts
Leftover Chickpea Coconut Curry
Chickpea, Butternut Squash, and Herb Stuffed Peppers
SATURDAY
Leftover Tofu Rancheros
Leftover Mushroom Barley Soup
Rainbow Shepherd’s Pie
Weekly Dessert
Chocolate Pudding with Raspberries and Mint
Ingredients You’ll Need
FRESH PRODUCE
Apple (1)
Arugula (1 cup)
Avocados (5)
Baby bell peppers, sweet (3)
Bananas (3)
Basil (6 leaves)
Bell pepper, green (1)
Bell peppers, red or yellow (9)
Carrots, large (4)
Cauliflower (2 heads)
Celery (1 stalk)
Cilantro (1 small bunch)
Coleslaw mix (for serving)
Collard greens (1 bunch)
Eggplant, Italian (1; ½ pound)
Garlic (18 cloves; about 2 heads)
Ginger (2 inches)
Kale (1 bunch; 3 cups stemmed and chopped)
Lemon (1)
Lime (1)
Mint (1 small package)
Mushrooms, white (8 ounces)
Onion, yellow, small (4)
Parsley (1 small bunch)
Raspberries (16; about ½ cup)
Scallions (4)
Spinach, baby (7 to 8 cups)
Sweet potatoes, medium (4)
Tomatoes, medium (6)
CANNED, BOTTLED, AND JARRED
Barbecue sauce (2 tablespoons)
Black beans, 1 (15-ounce) can
Cannellini beans, 1 (15-ounce) can
Chickpeas, 4 (15-ounce) cans
Coconut milk, full-fat unsweetened, 1 (15-ounce) can
Coconut milk, light unsweetened, 1 (15-ounce) can
Crushed tomatoes, 2 (15-ounce) cans
Crushed tomatoes, 1 (28-ounce) can
Jackfruit, 1 (15-ounce) can
Lentils, 1 (15-ounce) can
Maple syrup (1 cup)
Pumpkin puree, unsweetened, 1 (15-ounce) can
Salsa (for serving)
Tomato paste (about ¼ cup)
REFRIGERATED OR FROZEN
Brown rice, cooked or frozen (3 cups)
Butternut squash, cubed, frozen (2 cups)
Cauliflower florets, frozen (1 cup)
Corn, frozen (1½ cups)
Guacamole (for serving)
Hummus (¼ cup)
Milk, plant-based, unsweetened (3¼ cups)
Peas, frozen (1 cup)
Tempeh, 2 (8-ounce) packages
Tofu, extra-firm, 2 (16-ounce) packages
Tofu, silken, 1 (16-ounce) package
PANTRY
Balsamic vinegar (2 tablespoons)
Barley, pearled (1 cup)
Chia seeds (¾ cup)
Coconut water (3 cups)
Flaxseeds, ground (about ⅓ cup)
Flour, tapioca (4 teaspoons)
Flour, whole-wheat (½ cup plus 2 tablespoons)
Hemp hearts (4 teaspoons)
Linguine, whole-wheat (1 pound)
Macadamia nuts (¾ cup)
Nutritional yeast (3 tablespoons)
Oats, rolled (3¼ cups)
Olives, kalamata (10)
Pecans (½ cup)
Pumpkin spice blend (1 tablespoon)
Sesame seeds (2 tablespoons, optional)
Split peas, dried (2 cups)
Sunflower seeds (1 tablespoon)
Thyme, dried (¼ teaspoon)
OTHER
Bread, whole-wheat (8 slices)
Tortillas, corn, 6-inch (20)
Staples to Check For: Black pepper, cayenne pepper, chili powder, curry powder, extra-virgin olive oil, garlic powder, ground cinnamon, ground turmeric, Italian seasoning, low-sodium soy sauce or gluten-free tamari, onion powder, red pepper flakes, salt, smoked paprika, unsweetened cocoa powder, vanilla extract
Prep This
• Sunday: Prep the Overnight Pumpkin Spice Chia Pudding for Monday breakfast; Freeze 3 bananas for the Green Goodness Smoothies
• One batch of Tangy Cabbage and Kale Slaw and one batch Super-Simple Guacamole for the Pulled Jackfruit Tacos for Tuesday’s dinner (optional)
• One batch Garlic Hummus for the Spiced Eggplant and Hummus Sandwiches for Wednesday’s lun
ch (optional)
Dutch Apple Pie Oatmeal Squares
OIL-FREE
PREP TIME: 10 minutes / COOK TIME: 30 minutes / MAKES 4 SERVINGS
There are a few desserts that really float my boat, like Dutch apple pie and apple crumble. I tasked myself with developing a recipe for baked oatmeal that mimics the experience of Dutch apple pie with a soft interior and a crispy and crumbly topping.
2¼ cups rolled oats, divided
1 cup unsweetened plant-based milk
4 tablespoons maple syrup, divided
2 teaspoons ground cinnamon
1 apple, peeled, cored, and chopped
1 teaspoon vanilla extract
¼ cup ground flaxseeds
1 cup plus 3 tablespoons water, divided
¼ cup macadamia nuts
½ cup whole-wheat flour
1. Preheat the oven to 375°F.
2. In an 8-by-8-inch baking dish, mix together 2 cups of oats, the plant-based milk, 2 tablespoons of maple syrup, the cinnamon, apple, vanilla, flaxseeds, and 1 cup of water.
3. In a blender, pulse the macadamia nuts to a meal-like texture.
4. In a medium bowl, mix together the whole-wheat flour, macadamia nuts, the remaining ¼ cup oats, remaining 2 tablespoons maple syrup, and 3 tablespoons water to form a loose dough. Crumble the mixture over the top of the oatmeal mixture.
5. Bake for 35 minutes, or until the top is crispy. Let cool for 10 minutes to set, then cut into 4 squares. Refrigerate for up to 4 days.
Per serving: Calories: 438; Fat: 14g; Carbohydrates: 69g; Protein: 14g; Fiber: 11g; Sodium: 36mg
Overnight Pumpkin Spice Chia Pudding
GLUTEN-FREE, NO COOK, OIL-FREE, ONE BOWL
PREP TIME: 10 minutes, plus overnight to chill / MAKES 4 SERVINGS
Few things around the holiday season are as revered as pumpkin spice. Here is an easy and delicious way to enjoy this festive flavor all year-round. I combined pumpkin puree with chia seeds, creating a pudding you really need to try. The pumpkin makes it smooth and the chia contributes a texture that is similar to tapioca. Garnish with any kind of nuts you have, but I think pecans are the best flavor combo.
