Hummus

MATERIALS

• 1 can chickpeas/garbanzo beans, drained and rinsed

• 2 tbsp lemon juice (or bottled juice), or to taste

• 1/4 cup tahini

• 1/2 tsp minced garlic

• 1/4-1/2 tsp salt, or to taste

• 1/2 tsp ground cumin

• 1/4 cup water, plus more as desired

• Dash of smoked paprika

PROCEDURE

1. Add all ingredients (except the paprika) to a food processor and process.

2. Scrape down the sides as needed and continue adding water and processing until you reach the desired consistency.

3. Sprinkle top with paprika. Serve immediately or store in the fridge in an airtight container for up to one week.

Variation

This recipe is very forgiving. Feel free to customize it by adding your own favorite spices and flavors (ex. chili powder, chipotle peppers, pine nuts, or roasted red peppers).

THE RUNDOWN

Hummus has gotten pretty popular but if you are still a doubter, then just remember hummus is made from garbanzo beans so really it's just a fancy name for bean dip. Making it at home is pretty quick and considerably cheaper, the only tough ingredient is tahini.  Tahini is toasted, ground sesame seeds.  Most grocery stores have it in the international section and it will stay good for months in the fridge.  But to be honest, this recipe is still tasty without the tahini. Hummus works well as a snack with veggies or added to salads/wraps/sandwiches.

Adapted from: Inspired Taste

Guacamole

MATERIALS

• avocado

• salt

• onion powder

• garlic powder

• lime juice

• cilantro, optional

PROCEDURE

1. Cut the avocado in half, squeeze or spoon out the filling, and smash with a fork. 

2.  Add a squirt of lime juice.  Add a sprinkle of salt, onion powder, and garlic powder, mix well.

3. Wash and chop up fresh cilantro, if desired.  Add and mix well. 

4. Taste and adjust seasonings as necessary.

THE RUNDOWN

There aren't specific amounts in this recipe so start with a little bit of the seasoning, taste and add more as desired.  If you don't have cilantro or lime or one of the seasonings, just leave it out.  Sometimes our guac is more like "smashed avocado."  Pro tip - if you prefer your guac really smooth, throw it in a food processor - much easier than smashing with a fork, but it does add extra clean up.

Cinnamon Quinoa Bowl

Your picture could be featured here! Make the recipe and send us the pic (email).

MATERIALS

Makes 1 serving

• 2 tablespoons chopped raw pecans

• 1 ½ teaspoons coconut oil

• ½ teaspoon ground cinnamon

• Tiny pinch of salt

• 1 cup pre-cooked quinoa

• 1/2 - 1 tablespoon maple syrup (or date syrup)

• Optional toppings: hemp or chia seeds, dried cranberries, additional cinnamon

PROCEDURE

1. Toast the pecans in a dry skillet over medium heat for ~5 minutes or until fragrant.

2. Add coconut oil, cinnamon, and salt and cook for ~15 seconds.

3.  Add the quinoa and mix.

4.  Remove from heat and add in the maple or date syrup.

5. Top with desired toppings and serve.

THE RUNDOWN

Yum.  Quinoa is a nice way to mix it up if you need a change from oatmeal. Pro tip - make the quinoa ahead of time and this breakfast comes together very quickly. 

Adapted from: Cookie and Kate

Blueberry Muffins

MATERIALS

• 2/3 cup unsweetened plant-based milk

• 1 tablespoon ground flaxseeds

• 1 teaspoon apple cider vinegar

• 2 cups whole-wheat pastry flour

• 2 teaspoons baking powder

• 1/4 teaspoon baking soda

• 3/4 teaspoon salt

• 1/2 cup unsweetened applesauce

• 1/2 cup pure maple syrup

• 1 1/2 teaspoons pure vanilla extract

• 1 cup berries

PROCEDURE

1. Preheat the oven to 350.   Line a 12-cup muffin pan with baking cups.

2. In a large measuring cup, use a fork to vigorously mix together the milk, flaxseeds, and vinegar for about a minute or until it appears foamy.

3. In a medium mixing bowl, whisk flour, baking powder, baking soda, and salt.

4.  Add milk mixture, applesauce, maple syrup, and vanilla to the dry ingredients.  Mix just until flour is incorporated (do not over mix).

5.  Fold in berries.  Fill muffin cups 3/4 full and bake 22-26 minutes.

THE RUNDOWN

Not as sweet, but way healthier than the ones you get at a grocery store.  These will taste great right after the challenge and should do the trick if you get a muffin craving.

Adapted from: Forks over Knives

Pancakes

MATERIALS

Makes 5-6 pancakes

• 1 cup whole wheat flour

• 1 tbsp baking powder

• 1/4 tsp salt

• 1 cup almond milk

• 2 tbsp olive or coconut oil

• 2 tbsp maple syrup (or date syrup)

• 1 tsp vanilla

• Optional add ins: chocolate chips, pecans/walnuts

• Top with: fruit, nut butter, date syrup, or maple syrup

PROCEDURE

1. In a medium size bowl, whisk dry ingredients.

2. In a measuring cup, whisk remaining liquid ingredients.

3. Combine wet and dry and stir until just combined.

4. Let sit for 5 minutes.  Heat a nonstick skillet over medium low to medium heat.

5. Lightly spray skillet and scoop 1/3 cup spoonfuls of batter into the skillet.  Cook a couple minutes on each side.

6. Eat as they come off the skillet or keep warm in the oven at 200 degrees.

Variations

Sub water or alternative plant-based milk for the almond milk.

Add cinnamon to the batter.

THE RUNDOWN

This batter is pretty thick which yields fluffy pancakes. Add more water or milk if you would like thinner pancakes. Pro tip - add the chocolate chips or nuts, if using, after adding the batter to the skillet.  This allows for custom pancakes, keeps the add-ins from sinking to the bottom of the pancake and burning, and ensures even placement in the pancake : )

Adapted from: Cookie and Kate

Toast, Toast, Toast

MATERIALS

• Whole Grain Bread

• Option 1

  • Nut Butter (peanut, almond,...), bananas, raisins or dates, hemp seeds, or granola

• Option 2

  • Hummus, avocado, tomato, black pepper, kosher salt

• Option 3

  • Refried black beans, sweet potatoes, avocado, kosher salt

PROCEDURE

1. Toast bread.

2. Add desired toppings and enjoy.

THE RUNDOWN

A fun twist on a breakfast classic. Great for those mornings when you're craving something savory. Don't be afraid to get creative. There's a good chance last night's leftovers will taste pretty good on toast. The best part, it generally takes no longer than 5 minutes to pull together.

Overnight Oats

MATERIALS

Makes 1 serving

• 1/2 cup old fashioned oats

• 1 cup water or plant-based milk

• 1/2 tbsp chia seeds

• Optional Add-Ins

  • Peanut butter/almond butter

  • Bananas, blueberries, raspberries...

  • Cinnamon

• Optional Toppings

  • Fresh fruit

  • Raisins

  • Granola

  • Hemp seeds

  • Sliced almonds

PROCEDURE

1. Add all ingredients and optional add-ins to mason jar or other container.

2. Stir and put in fridge overnight.

3. Wake up, stir and enjoy.  Microwave and/or add optional toppings, if desired.

THE RUNDOWN

The best way to eat oatmeal in the summer! Spend five minutes the night before and you will have an easy breakfast to take on the go.  Adjust the liquid to get your desired consistency.  See photo below for what it usually looks like not on a photo shoot day...

Oatmeal

MATERIALS

Makes 1 serving

• 1/2 cup oats

• 1 cup water or plant-based milk

• Optional Add-Ins/Toppings

  • 1/2 - 1 tbsp flax, hemp, chia seed

  • 1-2 tbsp nut or seed butter (peanut, almond,...)

  • 1/2 banana, blueberries,...

  • 1-2 tbsp raisins

  • 1/2 tsp cinnamon

  • 1-2 tbsp granola

PROCEDURE

Quick

1.  Use quick oats. Cook according to package instructions.

2.  Add desired add-ins/toppings.

Leisurely

1.  Use old fashioned oats. Cook according to package instructions.

2.  Add desired add-ins/toppings.

THE RUNDOWN

This is really more of a build-your-own-oatmeal-suggestion than an actual recipe.  It can easily be scaled up for more people. Be creative. Add in your favorite fruit, nuts, seeds, and spices.

Smoothie

MATERIALS

Makes 2 servings

• 3 handfuls spinach

• 1 frozen banana

• 1 cup blueberries

• 1/2 tbsp cacao powder (or cocoa powder)

• 1 scoop protein powder, optional

• 1 scoop peanut butter, optional (very tasty if you are feeling indulgent)

• ~1 1/2 cups water (or plant-based milk or coconut water)

• Optional toppings/mix-ins - chia, hemp, or flax seeds, granola, raisins, additional fresh fruit

PROCEDURE

1. Put all ingredients in blender and blend until smooth. 

2. If too runny, add more fruit or ice. If too thick, add more water.

3. Add desired toppings and enjoy.

THE RUNDOWN

A fruity and delicious start to the morning and a good way to sneak in a couple handfuls of greens. Swap the spinach with kale, another awesome super food, or use a bit of both. Pro tip - freeze the spinach and you won't have to worry about it going bad.

A Plantsanity Original

Vinaigrette Dressing

MATERIALS

• 1/4 cup balsamic vinegar

• 1/2 cup water

• 1/4 cup walnuts

• 1/4 cup raisins

• 1 tsp dijon mustard

• 1 clove garlic

• 1/4 tsp thyme

PROCEDURE

1. Put all of the ingredients in a blender and blend.

THE RUNDOWN

A salad dressing with no oil and no added sugar is hard to come by.  Make a batch of this on Sunday and you can use it all week.

Adapted from: The End of Dieting

Roasted Veggies

MATERIALS

• Favorite veggies: sweet potatoes, brussel sprouts, broccoli, cauliflower, onion, pepper

• Olive oil, optional

• Salt and pepper, to taste

• Other seasonings: Italian seasoning, basil/rosemary/thyme, garlic

PROCEDURE

1. Preheat oven to 425 deg F.

2. Spread veggies on a baking pan.

3. Lightly oil, if using and sprinkle with salt and pepper.  Add other seasonings, if desired.

4. Roast for 20-30 minutes or until desired tenderness.

THE RUNDOWN

Not all recipes need to be complicated.  Simply take your favorite vegetables and throw em in the oven.  Veggies take on a whole new flavor when they are roasted.  Pro tip - Make it into a meal by serving over quinoa with cashew queso or chipotle aioli.

Chickpea Salad Sandwich

MATERIALS

Makes 2-3 sandwiches

• 1 can chickpeas

• 2 tbsp tahini (or 1-2 tbsp liquid from the can of chickpeas)

• 1 tsp dried dill

• 1/4 tsp salt

• pepper, to taste

• whole wheat bread or tortilla

• Additional topping options:

  • Tomato, pickles, greens, chopped almonds, dijon mustard, and/or hot sauce

PROCEDURE

1. Drain and rinse chickpeas. Reserve 2 tbsp of liquid from can if you don't have tahini.

2. Add all ingredients to food processor and pulse until desired texture. Taste and adjust seasonings.

3. Assemble sandwich. Note that a little dijon goes a long way.

VARIATIONS

For more creaminess: sub 1/2 of an avocado for tahini. For more flavor and crunch: add 1/4 of a red onion and a stalk of celery, roughly chopped, during Step 2.

The Rundown

This meal comes together quickly and doesn't require an oven or a stove.  It's also an easy lunch option to take on the go.

A Plantsanity Original

Lentil Loaf

MATERIALS

Makes ~6 servings

• 1 cup uncooked green lentils

• 1 cup walnuts, chopped

• 1 tbsp flaxseed

• 3 cloves garlic, minced

• 1 med onion, finely chopped (2 cups)

• 1 tbsp oil (omit if water sauteing)

• 1 cup celery, finely chopped

• 1 cup carrot, grated

• 1/3 sweet apple, grated peeled (optional)

• 1/3 cup raisins

• 1 tsp salt, or to taste

• 1/4 tsp pepper, or to taste

• 1/2 cup oat flour

• 1/2 cup bread crumbs

• 1 tsp dried thyme

• 1 tsp dried oregano

• 1/4 tsp red pepper flakes, optional

• Balsamic Apple Glaze

  • 1/4 cup ketchup

  • 2 tbsp unsweetened applesauce

  • 2 tbsp balsamic vinegar

  • 1 tbsp maple syrup or date syrup

PROCEDURE

1. Cook lentils according to package directions. Drain lentils and pulse in food processor a few times, leaving some whole.

2. Preheat oven to 350 degrees.  Heat oil, if using, in skillet over medium heat. Saute garlic and onion for 5 minutes. 

3. Add in celery, carrot, apple, raisins, salt, and pepper. Saute for 5 more minutes.

4. In large mixing bowl, mix everything together. Taste and adjust seasonings.

5. Line loaf pan with parchment paper.  Pour mixture into pan and pat down firmly.

6. Whisk glaze ingredients together and spread over loaf.

7.  Bake 40-50 minutes, or until edges are lightly browned. Let cool 5-10 minutes before slicing to keep loaf from crumbling.

THE RUNDOWN

Lots of good flavors and textures. This involves quite a list of ingredients and takes some time to prepare, but the end result is a way healthier "comfort food" type of meal. Pro tip - make this ahead of time and store in the fridge until you are ready to bake.

Adapted from: Oh She Glows Cookbook

Enchiladas

MATERIALS

Makes 7-8 large enchiladas

• Sauce:

  • 2 cups broth (or water)

  • 1/3 cup tomato paste

  • 2.5 tbsp chili powder

  • 2 tsp cumin

  • 1.5 tsp oregano

  • 2 cloves garlic, minced

  • 2 tsp soy sauce

  • 1 tbsp lime juice (optional, add after simmering)

• Filling

  • 2 medium sweet potatoes, cubed

  • 1 onion, diced

  • 2 cloves garlic, minced

  • 2 cans black beans

  • 2 tsp chili powder

  • 1 tsp cumin

  • 1 tsp salt

  • 1 tsp maple syrup (optional)

• Whole wheat or corn tortillas

• Serve with cilantro, guac, salsa, if desired

PROCEDURE

1. Cut sweet potatoes into cubes, steam covered in skillet over medium heat for ~12 minutes or until tender.

2. In medium saucepan, whisk sauce ingredients together except for lime and simmer for 10 minutes, then add lime juice.

3. Preheat oven to 375 degrees.

4. In skillet over medium heat, saute onions for 4-5 minutes; add garlic, black beans, chili powder, cumin, salt, and maple syrup (if using) and cook for a couple more minutes.

5. Smash sweet potatoes with fork and add to black bean filling mixture. Mix well.

6. Pour 1.5 cups of sauce in 9 x 13" casserole dish. Fill tortillas, wrap them up, and place seam side down in dish. Pour remaining sauce over top.

7.  Bake for 20 minutes covered with foil.  Uncover and continue baking for 5 minutes.

8. Serve with desired toppings.

The Rundown

We pretty much love Mexican food in any shape or form. This is the first time we used sweet potatoes in a dish like this and it hits the spot. Pro tip: If you are short on time or just impatient, cut out the oven part and eat as tacos.

Inspired by: Thug Kitchen Cookbook

Salad!

MATERIALS

Makes 1 monster salad

• 2-3 cups greens

  • spinach, arugula, romaine, kale, ...

• 2+ veggies

  • carrot, cucumber, broccoli, cauliflower, onion, tomato,...

• 1/2 cup beans

  • chickpeas (or 1/4 cup hummus), kidney, northern, canellini,...

• 2 tbsp nuts/seeds

  • sunflower seeds, pepitas, pecans, walnuts, sliced almonds

• Fresh/dried fruit

  • blueberries, strawberries, raisins, dates, figs, prunes

• Salt and pepper, to taste

• Vinaigrette Dressing or Tahini Dressing

PROCEDURE

1. Grab a handful of greens and throw into bowl.

2.  Cut up and add your favorite veggies, beans, nuts/seeds, and fruit.

3.  Drizzle with dressing and enjoy.

THE RUNDOWN

This is not the sad iceberg salad you may be used to.  This is a formula for you to create a salad you actually want to eat. Add your favorite veggies and toppings and pile it high on a plate. Don't be afraid to get creative - toss in any leftover veggies, beans, or quinoa you have on hand.

African Peanut Stew

MATERIALS

Makes 4-6 servings

• 1 cup uncooked brown rice

• 2 onions, sliced into rings

• 1 carrot, diced

• 3 celery stalks, diced

• 2 sweet potatoes, chopped

• 2 tsp garlic, minced

• 28 oz diced tomatoes

• 1 cup water (or veggie broth)

• 1 tbsp curry powder

• 1 tsp salt

• 1/4 tsp pepper

• 1/3 cup peanut butter

• 1 cup light coconut milk

• 1 can chickpeas, drained and rinsed

• 2 cups spinach, chopped

PROCEDURE

Prep: Prepare brown rice according to package directions.

1. Add all ingredients to pot and cook over high heat until it boils, 10-15 minutes.

2. Turn heat down and simmer for 20-30 minutes, or until sweet potatoes are tender.

3. Taste and adjust seasonings as necessary.  Serve over brown rice.

THE RUNDOWN

Quickly feed a crowd with this hearty soup. Easy to pull together with minimal dishes. Perfect for warming you up on a chilly day. 

Adapted from: PlantPure Nation Cookbook

Broccoli Lentil Soup

MATERIALS

Makes ~6 servings

• 1 tbsp oil (omit if water sauteing)

• 1 onion, diced

• 4 cloves garlic, minced

• 4 carrots, diced

• 4 stalks celery, diced

• 3-4 heads of broccoli, chopped

• 8 cups of broth

• 3 bay leaves

• 3/4 cup lentils

• 1/2 cup rice

• 1 1/2 tsp salt, or to taste

• 1 1/2 tsp pepper, or to taste

PROCEDURE

1. Heat oil, if using, in a large pot over medium heat. Saute onions, garlic, carrots, and celery for about 5 minutes or until tender.

2. Add broth, bay leaves, lentils, and rice and simmer for 25 minutes.

3. Add broccoli and simmer an additional 10 minutes.

4. Season with salt and pepper.

THE RUNDOWN

This is the recipe for getting back on track and feeling good.  Light and tons of veggies while the broccoli, lentils, and rice still make it filling.

A Plantsanity Original

Chickpea Tacos

MATERIALS

Makes ~8 tacos

• 1 lg onion, diced

• 1 red bell pepper, diced

• 2-3 heads of broccoli

• 2 cans chickpeas

• 3 tbsp olive oil, optional

• 2 tbsp soy sauce, tamari, or Bragg's

• 2 tsp chili powder

• 1 tsp cumin

• 1 tsp smoked paprika

• 1/2 tsp ground coriander (optional)

• Cayenne pepper, to taste

• 4 cloves garlic, minced

• Serve with whole wheat tortillas, spinach, cilantro, guacamole, or salsa. Add a squeeze of lime juice for a little extra zest.

PROCEDURE

1. Preheat oven to 425 degrees and line baking sheet with baking mat or parchment paper.

2. Chop veggies into bite size pieces and place in a large bowl.

3. Add remaining ingredients to bowl except for garlic and give it a good stir.

4. Spread on baking sheet and bake for 20 minutes.

5. Take out, add garlic, give it another good stir, and then bake for an additional 15 minutes.

6. Taste and adjust seasonings. Add lime juice on top, if desired. Assemble tacos and dig in.

Variation

Sub cauliflower for the broccoli to mix it up.

THE RUNDOWN

The flavors are a spin off of your typical taco, but don't let the name scare you - chickpeas are just beans. This is a great one bowl and one pan recipe for a weeknight.

Adapted from: Thug Kitchen Cookbook

Chili

MATERIALS

Makes ~6 servings

• 1 tbsp oil (omit if water sauteing)

• 1/2 onion, diced

• 1 green bell pepper, diced

• 1 clove garlic, minced

• Spices

  • 2 tbsp chili powder

  • 1 tbsp cumin

  • 1 1/2 tsp garlic powder

  • 1 1/2 tsp smoked paprika

  • 1-2 tsp salt

  • 1 tsp pepper

• 1 15 ounce can diced tomatoes

• 1/4 cup tomato paste

• 3 cups vegetable broth

• 3 cans of beans, drained and rinsed (e.g. black, pinto, kidney)

• 1/3 cup red lentils, rinsed

• 2 tbsp maple syrup (omit during trials)

• 1 tbsp hot sauce, optional

PROCEDURE

1. Heat oil, if using, in a large pot over medium heat. Saute onion and green pepper for 4-5 minutes. Add the garlic and cook -2 more minutes. Add spices and cook for a couple minutes.

2. Add diced tomatoes and tomato paste and stir to incorporate the tomato paste. 

3. Add broth and beans and bring to a simmer.

4. Add lentils and simmer covered for 30-45 minutes. Stir in maple syrup and hot sauce, if using. Taste and adjust seasonings.

VARIATIONs

Add in 2 sweet potatoes, 1 zucchini, and/or 1 carrot for an even heartier chili.

Sub water for vegetable broth if you don't have any on hand. Not to worry, this will have plenty of flavor either way.

Stir in a few handfuls of greens in the last few minutes of cooking for an extra nutritional boost.

THE RUNDOWN

This chili does require a bit of prep, but the good news is that once everything is diced, you can throw it all in one pot and let it do its thing. The longer this chili has time to meld, the tastier it will be. We recommend making this the morning of or the day before serving to give the flavors more time to develop. Pro tip – if some like it spicy and some like it…not (or if you aren’t quite sure what the preference will be), consider holding off on adding the hot sauce to the pot and instead let everyone add to their individual bowls.    

A Plantsanity Original

Chinese Stir Fry

MATERIALS

Makes ~4 servings

• 1 tbsp oil (omit if water sauteing)

• Veggies

  • 1 onion, 4 cloves garlic, 2-3 heads broccoli, 2 carrots, 1 cup snap peas, 1 can water chestnuts

• Sauce

  • 1/4 cup peanut butter

  • 1/4 cup soy sauce

  • 2 tsp sesame oil

  • ~1 inch fresh ginger, grated

  • 2 tsp rice vinegar

  • 1/2-1 tbsp Sambal Oelek (or other hot sauce)

• Brown rice noodles, 8 ounces

PROCEDURE

1. Chop veggies.

2. Heat oil, if using, in a skillet over medium heat. Saute veggies for 5-8 minutes or until starting to get tender. 

3.Cook brown rice noodles according to package instructions.

4. Add all sauce ingredients and continue to cook over medium heat. The sauce will thicken as it cooks. Mix in noodles.

5. Taste and adjust seasonings as necessary.

VARIATION

Sub 1-2 12 oz packages of frozen stir fry veggies for the fresh veggies.

Use your favorite noodle: buckwheat, soba, udon, whole wheat are all great options.

THE RUNDOWN

Stir fry is one of the quickest, most versatile things you can whip up for a weeknight dinner.  No need to measure the veggies and don't worry if you don't have everything listed.  Use what you have and throw it all in one pan - the amount of sauce can easily be scaled up or down. Pro tips - you can also use pre-cooked noodles and stir them in at the very end to make it a true one pot meal.

A Plantsanity Original