Plant-Based Diet in 30 Days: Subtitle A Cookbook and Meal Plan for an Easy Transition to the Plant Based Diet
Page 10
2. Shred the jackfruit into small pieces and spread them in an 8-by-8-inch baking dish. Add the olive oil, onion, bell pepper, salt, chili powder, smoked paprika, and garlic powder and gently toss until combined.
3. Bake for 10 minutes. Using a spatula, turn the mixture and continue to bake for another 10 minutes, or until it’s slightly crispy.
4. While the mixture is baking, in a large skillet, warm the tortillas over medium-high heat, about 2 minutes on each side. Divide the mixture among the tortillas. Serve topped with coleslaw mix, salsa, and guacamole (if using).
Per serving (3 tacos): Calories: 766; Fat: 17g; Carbohydrates: 140g; Protein: 18g; Fiber: 9g; Sodium: 1,564mg
BBQ Tempeh Succotash Skillet
GLUTEN-FREE, NUT-FREE, QUICK
PREP TIME: 10 minutes / COOK TIME: 20 minutes / MAKES 4 SERVINGS
The hint of sweet and spicy barbecue sauce tossed into this Southern-influenced stir-fry is heavenly. Collard greens are one of my absolute favorites of the power greens, and they have a great texture and slightly bitter flavor that goes so well with the sweetness of the bell peppers, corn, and sauce.
1 (8-ounce) package tempeh, diced
2 tablespoons store-bought barbecue sauce or BBQ Sauce
1 tablespoon extra-virgin olive oil
2 garlic cloves, minced
1 bunch collard greens, stemmed and chopped
1 red bell pepper, seeded and diced
1 cup frozen corn
2 scallions, white and green parts, thinly sliced
2 cups cooked or frozen brown rice
1 (15-ounce) can chickpeas, drained and rinsed
½ teaspoon salt
½ teaspoon black pepper
¼ cup water
1 avocado, peeled, pitted, quartered, and diced, for serving
1. In a medium bowl, mix together the tempeh and the barbecue sauce until well coated. Set aside.
2. In a large saucepan, heat the olive oil over medium-high heat. Add the garlic and cook until fragrant, 2 to 3 minutes. Add the collard greens and bell pepper and cook, stirring often, until the greens begin to wilt, about 5 minutes.
3. Push the vegetables to one side of the pan. Add the BBQ tempeh and cook for 2 to 3 minutes before stirring it into the vegetables. Add the corn, scallions, rice, chickpeas, salt, pepper, and water and stir until combined. Cover the pan and cook until the vegetables are tender and heated through, 5 to 7 minutes. Spoon into bowls, top with the avocado, and serve.
Per serving: Calories: 448; Fat: 16g; Carbohydrates: 61g; Protein: 20g; Fiber: 11g; Sodium: 518mg
Meatless Meatballs with
Quick Marinara Sauce
PREP TIME: 15 minutes / COOK TIME: 30 minutes / MAKES 4 SERVINGS
When I was a child, my dad spent hours each weekend making meatballs, and he was immensely proud of his recipe. Big family gatherings almost always had a meatball contest and I learned how to make them at a very young age. It’s no different in my home now—these meatless meatballs are revered as a favorite dinner. I replaced the traditional ingredients with a combo of plant-based ones, including oats, nuts, tapioca flour, and flaxseeds. Combining these helps to bind and firm up the balls and give them a great texture and delicious mild flavor.
FOR THE MEATBALLS
1 tablespoon extra-virgin olive oil
½ cup macadamia nuts
1 cup rolled oats
1 (16-ounce) package extra-firm tofu, drained
1 teaspoon tapioca flour
1 tablespoon nutritional yeast
1 teaspoon ground flaxseeds
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon salt
1 teaspoon Italian seasoning
FOR THE QUICK MARINARA
1 teaspoon extra-virgin olive oil
2 garlic cloves, minced
Pinch red pepper flakes
1 (15-ounce) can crushed tomatoes
½ teaspoon maple syrup
¼ teaspoon onion powder
¼ teaspoon Italian seasoning
Salt (optional)
1. Make the meatballs: Preheat oven to 400°F. Oil a sheet pan with the olive oil.
2. In a blender or food processor, combine the macadamia nuts and oats and blend until it forms a fine flour. Transfer the mixture to a large bowl.
3. Crumble the tofu with your hands and add it to the bowl. Add the tapioca flour, nutritional yeast, flaxseeds, onion powder, garlic powder, salt, and Italian seasoning and knead together until the mixture is well combined. Form the mixture into 8 balls and arrange them on the prepared sheet pan.
4. Bake for 15 minutes. Using tongs, turn the meatballs and continue to bake for another 15 minutes, or until they are browned and crispy.
5. Make the quick marinara: While the meatballs are baking, in a large saucepan, heat the oil over medium heat. Add the garlic and cook until the garlic is fragrant and slightly golden, 2 to 3 minutes. Add the red pepper flakes, crushed tomatoes, maple syrup, onion powder, and Italian seasoning, stir until combined, and bring to a boil. Lower the heat to medium-low and simmer for 5 minutes. Taste and add salt, if desired.
6. Serve the meatballs topped with the sauce.
Leftovers Tip: The cooked meatballs and the sauce will freeze well, either together or separately, for up to 3 months. To reheat, heat the meatballs in the sauce in a saucepan over medium heat until warmed through.
Per serving (2 meatballs plus ½ cup of the sauce): Calories: 386; Fat: 26g; Carbohydrates: 28g; Protein: 18g; Fiber: 6g; Sodium: 791mg
Rainbow Shepherd’s Pie
NUT-FREE
PREP TIME: 15 minutes / COOK TIME: 45 minutes / MAKES 4 SERVINGS
This colorful vegan version of a comfort food classic is the polar opposite of the old standard, in the best way possible. The tempeh and vegetables are coated in a rich, savory gravy and then topped with mashed sweet potatoes. It’s plant-based paradise in every bite.
FOR THE TOPPING
4 medium sweet potatoes, peeled and diced (about 4 cups)
½ teaspoon salt
1 teaspoon garlic powder
2 tablespoons nutritional yeast
¼ cup unsweetened plant-based milk
FOR THE FILLING
1 (8-ounce) package tempeh
2 teaspoons extra-virgin olive oil
½ small yellow onion, diced small
½ red or yellow bell pepper, diced small
1 large carrot, peeled and diced small
½ cup frozen corn
½ cup frozen peas
2 tablespoons whole-wheat flour
2 tablespoons tomato paste
2 tablespoons low-sodium soy sauce or gluten-free tamari
2 cups water
1. Preheat the oven to 375°F.
2. Make the topping: Put the sweet potatoes in a medium saucepan and cover with enough water to cover completely. Bring to a boil over high heat. Lower the heat to medium and cook until the sweet potatoes are tender, about 15 minutes. Drain and return the potatoes to the saucepan. Add the salt, garlic powder, nutritional yeast, and plant-based milk and, using a potato masher, mash until creamy. Set aside.
3. Make the filling: While the potatoes are cooking, in a blender or food processor, pulse the tempeh into very small pieces.
4. In a large skillet over medium heat, heat the oil. Add the tempeh and onion and cook, stirring often, until the onion and tempeh are lightly browned, about 10 minutes. Add the bell pepper, carrot, corn, and peas and cook until the peppers are fragrant, about 5 minutes.
5. Add the flour and stir until well combined. Add the tomato paste, soy sauce, and water and bring to a boil. Lower the heat to medium and cook, stirring often, until a thick gravy forms.
6. Assemble the dish: In an 8-by-8-inch baking dish, spread out the tempeh and veggie mixture. Top with the mashed sweet potatoes, spreading it to the edges. Cover with aluminum foil and bake for 15 minutes, until bubbly.
Per serving:
Calories: 322; Fat: 9g; Carbohydrates: 48g; Protein: 17g; Fiber: 7g; Sodium: 668mg
Chickpea, Butternut Squash,
and Herb Stuffed Peppers
GLUTEN-FREE, NUT-FREE, SOY-FREE
PREP TIME: 5 minutes / COOK TIME: 40 minutes / MAKES 4 SERVINGS
Stuffed peppers are loved by carnivores and herbivores alike. A hearty flavorful filling of herby rice, chickpeas, and vegetables makes this one a real winner. The perfect weekend afternoon cooking experience, it fills the house with a heavenly aroma of Mediterranean flavors. The lemon and mint really complement the sweet bell peppers and butternut squash.
2 teaspoons extra-virgin olive oil
½ small yellow onion, diced small
3 garlic cloves, minced
1 (15-ounce can) chickpeas, drained and rinsed
2 cups frozen cubed butternut squash
1 teaspoon smoked paprika
1 teaspoon maple syrup
¼ cup plus 2 tablespoons water, divided
1 teaspoon salt
1 teaspoon Italian seasoning
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh mint
2 cups finely chopped baby spinach
Juice of 1 lemon
1 cup frozen or cooked brown rice
4 large red or yellow bell peppers
1. In a large skillet, heat the olive oil over medium heat. Add the onion and garlic and cook, stirring often, until fragrant, about 5 minutes. Add the chickpeas, squash, smoked paprika, maple syrup, and ¼ cup of water and cook, stirring constantly, for 5 minutes.
2. Remove from the heat and add the salt, Italian seasoning, parsley, mint, spinach, and lemon juice. Add the brown rice and mix well.
3. Preheat the oven to 400°F.
4. Rinse the bell peppers and pat dry with paper towels. Cut about 2 inches off the top of each pepper. Remove and discard the seeds. Spoon equal amounts of the vegetable-rice mixture into the peppers, packing it in tightly. Cover with the pepper tops.
5. Transfer the stuffed peppers into an 8-by-8-inch baking dish. Pour the remaining 2 tablespoons water into the bottom of the baking dish. Cover the dish with aluminum foil and bake for 30 minutes. Serve hot.
Per serving (1 stuffed pepper): Calories: 254; Fat: 5g; Carbohydrates: 49g; Protein: 9g; Fiber: 8g; Sodium: 724mg
Chocolate Pudding with Raspberries and Mint
GLUTEN-FREE, NUT-FREE, OIL-FREE
PREP TIME: 20 minutes / COOK TIME: 20 minutes / MAKES 4 SERVINGS
One of the first things I ever learned to cook as a child was instant pudding. My mom would let me stand up on a chair and stir the pudding as it got thicker and more delicious. This pudding is much different from those little instant boxes—it is higher in protein and made without refined sugars—but even my kids wouldn’t know that it isn’t junk food.
1 (16-ounce) package silken tofu
1 (15-ounce) can full-fat coconut milk
5 tablespoons unsweetened cocoa powder
6 tablespoons maple syrup
1 tablespoon tapioca flour
1 tablespoon water
16 raspberries, for garnish
4 mint leaves, for garnish
1. In a blender, combine the tofu, coconut milk, cocoa powder, and maple syrup and puree until smooth.
2. Transfer the mixture to a medium saucepan set over medium heat and bring to a gentle boil. Lower the heat to medium.
3. In a small bowl, mix together the tapioca flour and water until smooth to make a slurry. Add the mixture to the saucepan and stir well until combined. Cook for an additional 2 to 3 minutes over medium heat, stirring constantly, to thicken the pudding.
4. Evenly divide the pudding among 4 cups or jars, cover, and refrigerate until chilled. The pudding will get firmer as it cools.
5. To serve, garnish each portion with 4 raspberries and 1 mint leaf. The pudding will last up to 4 days, covered, in the refrigerator.
Per serving: Calories: 480; Fat: 29g; Carbohydrates: 29g; Protein: 15g; Fiber: 9g; Sodium: 28mg
CHAPTER EIGHT
MORE RECIPES FOR PLANT-BASED LIVING
Breakfasts and Smoothies
Baked Flaxseed-Battered French Toast
Gluten-Free Blueberry Blender Pancakes
Superseed and Nut Breakfast Cookies
Stuffed Breakfast Sweet Potatoes
Plant-Based Mango Lassi Smoothies
Snacks and Sides
Loaded Sweet Apple “Nachos”
Zingy Melon and Mango Salad
Plant-Based Queso Dip
Sweet Potato Fries with Maple, Mint, and Tahini Dipping Sauce
Herbed Smashed Potatoes with Lemon Aioli
Tangy Cabbage and Kale Slaw
Oven-Roasted Dijon Veggies
Crispy Baked Chickpeas
Garlic Hummus
Sheet-Pan Garlicky Kale
Hearty Bowls and Handhelds
Black Bean Tortas
Quick and Easy Falafel Pitas
BBQ Jackfruit Sandwiches
Green Power Rice Bowls
Beet Sushi and Avocado Poke Bowls
Sesame Soba Noodle Salad
Main Attractions
Lemony Herbed Lentil Soup
Broccoli and “Cheddar” Soup
Split Pea and Sweet Potato Soup
Beefless Irish Stew
Tofu and Vegetable Fried Rice
Spiced Kidney Bean Curry
Berbere-Spiced Red Lentils
Lazy Lasagna Baked Ziti
Sweets
Creamy Fruit Salad
Acai and Granola Smoothie Bowls
Peanut Butter Cookies
Coconut and Tahini Bliss Balls
Vanilla Nice Cream
Condiments, Dressings, and Staples
Super-Simple Guacamole
Pico de Gallo
Jalapeño and Tomatillo Salsa
Nutty Plant-Based Parmesan
Nut Milk
Oat Milk
Spicy Italian Vinaigrette
Plant-Based Mayo 3 Ways
Sugar-Free Ketchup
BBQ Sauce
Strawberry Chia Jam
Raw Date Paste
Crispy, Crunchy Granola
Baked Flaxseed-Battered French Toast
QUICK
PREP TIME: 10 minutes / COOK TIME: 15 minutes / MAKES 4 SERVINGS
In this easy recipe the ground flaxseeds do a wonderful job mimicking the silky texture of eggs. My picky kids love the hints of vanilla and cinnamon, and I love that they are getting extra fiber, protein, and omega-3 fatty acids in every bite!
¼ cup ground flaxseeds
1½ cups unsweetened plant-based milk, divided
Olive oil cooking spray
1 tablespoon ground cinnamon
1 teaspoon vanilla extract
3 tablespoons maple syrup, plus more for serving
8 slices whole-grain bread
1. In a medium bowl, combine the flaxseeds and ½ cup of plant-based milk. Let the mixture stand for 10 minutes to give the flaxseeds time to absorb the liquid and thicken, which will give them an eggy consistency.
2. Preheat the oven to 400°F. Spray a sheet pan with olive oil cooking spray.
3. Add the remaining 1 cup plant-based milk, the cinnamon, vanilla, and maple syrup to the flax mixture and mix until combined. Dip each slice of bread into the flax mixture, making sure to completely cover in the liquid. Let any excess drip back into the bowl and then put the slices on the sheet pan.
4. Bake for 10 minutes. Using a spatula, carefully flip the bread and bake for 5 minutes. Serve with maple syrup.
Leftovers Tip: Wrap leftovers tightly in plastic wrap and refrigerate for up to 3 days. To reheat, bake at 400°F for 5 minutes.
Per serving (2 slices): Calories: 272; Fat: 7g; Carbohydrates: 42g; Protein: 11g; Fiber: 7g; Sodium: 249mg
Gluten-Free Blueberry Blender Pancakes
GLUTEN-FREE, NUT-FREE, QUICK
PREP TIME: 5
minutes / COOK TIME: 10 minutes / MAKES 2 SERVINGS
This recipe can be thrown together in a jiffy on a busy weekday morning, or you can prepare the batter the night before and have it ready to quickly cook the pancakes the next day.
1 cup unsweetened plant-based milk
1 teaspoon apple cider vinegar
1 tablespoon extra-virgin olive oil
3 tablespoons maple syrup, plus more for serving
1 teaspoon vanilla extract
1 tablespoon baking powder
1 cup gluten-free flour
½ teaspoon salt
1 tablespoon coconut oil
½ cup fresh or frozen blueberries
1. In a blender, combine the plant-based milk and apple cider vinegar and let sit for 3 minutes to make a faux buttermilk.
2. Add the olive oil, maple syrup, and vanilla to the “buttermilk” and blend until very smooth.
3. Add the baking powder, flour, and salt and pulse until just combined. Do not blend long.
4. In a griddle or a large skillet, melt the coconut oil over medium heat. When the griddle is hot, pour the pancake batter on the griddle to make 3-inch pancakes, leaving about 1 inch between them. Drop blueberries onto each pancake as they are cooking. Cook until the pancakes have bubbles in the middle, 3 to 5 minutes. Using a spatula, flip the pancakes and continue to cook until browned, another 3 to 5 minutes. Serve with maple syrup.
Per serving (4 pancakes): Calories: 565; Fat: 20g; Carbohydrates: 87g; Protein: 16g; Fiber: 9g; Sodium: 718mg
Superseed and Nut Breakfast Cookies
QUICK, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 15 minutes / MAKES 12 COOKIES
Breakfast cookies are a game changer on a busy morning, and these have the power and nutrition of a bar in a quick handheld meal. They are perfect for the car ride to work or to munch while you get ready for your day. Disguised as dessert, these grab-and-go cookies are a great source of protein and fats that will give you the needed fuel to start your day deliciously.
1 tablespoon ground flaxseeds
3 tablespoons water
1 cup whole-wheat flour
1 cup rolled oats