© monica spoelstra metz 2015açai is a popular “superfood” that is known for its antioxidants...

WEEK 3 RECIPES © Monica Spoelstra Metz 2015

© Monica Spoelstra Metz 2015 - page 2

CANTALOUPE SMOOTHIE with THAI BASIL Serves 2. This is definitely a smoothie you want to enjoy during peak melon season. Sweet and creamy — but still powered by greens — this smoothie gets an exotic little kick from the Thai Basil. For extra energy and muscle support, add a teaspoon or two of bee pollen. You can usually find these little superfood granules in the refrigerated section of your favorite health food store.

INGREDIENTS

• 1 cup of coconut milk • 1 cup coconut water (or filtered water) • 4 tablespoons hemp seed or a scoop of your favorite protein

powder • 1 tablespoon chia seed • 2 cups of ripe cantaloupe, chopped • 2 handfuls of baby spinach • 1 tablespoon minced fresh Thai basil (you can also use regular

basil) • 2 tablespoons fresh lime juice • optional: 2 teaspoons bee pollen • 2 cups of ice cubes INSTRUCTIONS

Place all ingredients into a high-speed blender, adding the ice last. Blend until creamy and smooth. Serve immediately or store some in fridge for later. Salud!


STRAWBERY RHUBARB SMOOTHIE Serves 2. Rhubarb, it seems, is rarely spotted outside of a pie or a crumble. However, it makes a great smoothie ingredient. It’s high in vitamin K (important for healthy bones), as well as vitamin A and C. It’s also a great plant-based source of calcium. For this recipe, I’ve taken some classic rhubarb pie flavors and combined them into a nutritious, sweet-tart smoothie.

INGREDIENTS

• ¼ cup raw hazelnuts or almonds, soaked overnight and then drained

• 2 cups filtered water • 4 tablespoons hemp seed or a scoop of your favorite protein

powder • 2 tablespoons flax seed • 1 teaspoon vanilla extract • 1 teaspoon ground cinnamon • 1 heaping teaspoon grated ginger root (or ¼ teaspoon ground) • 1 cup fresh or frozen rhubarb pieces • 1 cup frozen strawberries • ½ banana, frozen (optional, for sweetness) • ½ cup of ice (optional, add more if using fresh rhubarb) • Optional: 1 teaspoon camu camu powder for extra vitamin C.

INSTRUCTIONS

Place ingredients into high-speed blender, adding frozen fruit and ice last. Process until creamy and smooth. Add water a quarter-cup at a time if you want a thinner consistency. Serve immediately or store some in fridge for later. Salud!


GLOWING GREEN SMOOTHIE Serves 2. Kimberly Snyder is a celebrity nutritionist who keeps the Hollywood crowd on point. Personally, I find her approach to be a bit extreme, but her signature Glowing Green Smoothie’s a good one. If you want to step things up a notch, try this fiber-filled, nutrient dense smoothie. I add some avocado for some healthy fats. It’s a little more user-friendly than The Cleaner Recipe adapted from the Glowing Green Smoothie recipe on kimberlysnyder.com.

INGREDIENTS

• 2 cups of filtered water • ½ head of organic spinach • 1 head of organic romaine • 3-4 sticks of organic celery • 1 organic apple, cored, seeded and chopped • 1 organic pear, cored, seeded and chopped • a handful of fresh herbs (cilantro, parsley, mint), optional • 1 organic banana • juice of 1 lemon • 1/4 avocado, pitted and peeled

INSTRUCTIONS

Fill the blender with 2 cups of water. Blend the spinach and romaine until smooth. Then add the celery, apple, pear and herbs (if using) and blend until smooth.

Finally, add the lemon juice, avocado, and banana, then blend until smooth, and serve. Salud!


CHIA BREAKFAST BOWL WITH BERRIES Makes 2-3 servings. I’m really into Chia bowls this time of year — when the produce is this good, I’d rather savor the flavors and textures than blitz something up in a smoothie. A chia bowl with winter fruits — apples and pears — isn’t nearly as exciting as when you have the luxury of summer’s bounty. This recipe is inspired by Gena Hamshaw’s in Choosing Raw.

INGREDIENTS

• 1 cup nut milk of choice • 1/2 cup coconut milk • 1-2 tablespoons maple syrup or honey • 1 teaspoon vanilla • 1 small pinch of salt, sea salt or pink Himalayan • 1/3 cup chia seeds • ½ cup unsweetened coconut flakes • 1-2 cups of fresh berries — blueberries, raspberries,

marionberries, etc. • ½ cup of raw walnuts, chopped • Optional — Additional drizzle of honey or maple syrup

INSTRUCTIONS

Place the coconut flakes in a small pan over low heat. Stir frequently so the flakes don’t burn. Remove from heat once the flakes turn a golden color.

Blend the coconut milk, nut milk, maple syrup and salt in a blender. Pour into a bowl.

Add the chia seeds and whisk. Let the mixture stand for about five minutes, then whisk again, breaking up any clumps that have formed. Let the mixture stand once again for about 5-10 minutes, then whisk again. Cover and store in the refrigerator for at least an hour (or overnight). As the pudding sets up in the refrigerator, the chia will absorb the liquid, transforming the mixture into a light, airy pudding.


To serve, spoon chia pudding into a bowl or parfait glass. Top with berries, coconut flakes and chopped walnuts. Drizzle with a teaspoon of honey if desired.


AÇAI BOWL Serves 1. These are all the rage on the raw food scene and in hip juice bars. Açai is a popular “superfood” that is known for its antioxidants and healthy fats, and you can find the puree in the frozen fruit section of most markets — just be sure to buy the unsweetened variety. This recipe is definitely on the sweet side, so I recommend enjoying at as a treat (i.e. 1-2 times a week), especially if you have blood sugar issues, or if you’re trying to lose weight. A high speed blender is needed for best results.

INGREDIENTS

• 2 frozen acai smoothie packs, unsweetened (you can find Sambazon packs with the frozen fruit)

• ½ cup almond milk, unsweetened • ¼ cup coconut milk, full fat • 1 large frozen banana, in chunks • 1/4 cup frozen organic blueberries • ¼ avocado, chopped • 1 teaspoon vanilla • ½ teaspoon maca (optional) • Toppings: chopped nuts of choice, toasted (unsweetened)

coconut flakes, a tablespoon of hemp seeds, tablespoon of nut butter, cinnamon, etc.

INSTRUCTIONS

Add the acai packs, almond milk, coconut milk and frozen fruit to the blender. Blend the ingredients until creamy, but thick (like soft serve ice cream). Add small amounts of nut milk if needed to blend, but not too much or it will make your mixture runny. Once the mixture is thick and creamy, spoon into a chilled bowl — this keeps it from melting too quickly. Add toppings and serve.


GOLDEN MILK LATTE Serves 1. This is a rich, creamy treat you can sip either in the morning (when you’re craving a latte) or in the evening when you’re craving a snack. It might taste like an indulgence, but it’s actually very healing for the body. Turmeric’s anti-inflammatory and immune-boosting power is enhanced by applying heat, and also by adding black pepper. Pepper helps the body absorb turmeric’s beneficial compounds. This is one of my favorite early-morning treats — I blend one of these up and linger over my journal or a book of poetry while the rest of the house sleeps. I usually add a superfood boost such as rhodiola (supports clarity, memory function, enhanced energy) and/or astragalus (to help counter stress). * Please check with your healthcare provider before using supplements or medicinal herbs such as rhodiola and astragalus. INGREDIENTS

• 2 cups filtered water, brought to a boil • 2 tablespoons hemp seeds • 1 heaping teaspoon grated fresh turmeric (or ¼ teaspoon

ground) — feel free to use more (I use about a tablespoon but that can get a little intense)

• 1 heaping teaspoon grated fresh ginger • a pinch of ground cinnamon (1/4 teaspoon if you wish) • a few grinds of black pepper • ½ teaspoon vanilla extract or ¼ teaspoon vanilla bean powder • 1 teaspoon raw honey • optional: 1 teaspoon powdered rhodiola (I order from

Mountain Rose Herbs, or you could get capsules from the health food store and open them up to release powder)

• optional: 1 teaspoon powdered astragalus

INSTRUCTIONS

Add all of the ingredients to your blender. Remove the center of the lid so that steam will be able to escape during the blending process. Cover the lid with a kitchen towel and blend until smooth. Pour liquid through a strainer and discard the solids. Pour into mugs and serve. Please note: turmeric can stain, so be careful about spills!


CARROT GINGER SOUP Serves 4-6. This beautiful soup is chock full of beta-carotene, which our bodies convert into Vitamin A. Vitamin A is important for eye health, and it also helps prevent wrinkling of the skin. Ginger provides more than just a fun little kick of flavor — it’s a powerful anti-inflammatory and antioxidant cancer fighter.

INGREDIENTS

• 2 tablespoons coconut or extra virgin olive oil • 1 onion, chopped • 1 heaping teaspoon of fresh, grated ginger (or ¼ teaspoon of

powdered ginger) • 2 cloves garlic, minced • ½ teaspoon cumin • ½ teaspoon curry powder • ½ teaspoon ground turmeric • pinch cayenne, optional • 3 cups organic carrots, peeled and chopped • 1 tablespoon apple cider vinegar • 4 cups low sodium, gluten-free broth of choice • Sea salt and pepper to taste • Chopped Italian parsley or chive for garnish • Lemon wedges on the side

INSTRUCTIONS

Set a soup pot on medium heat and warm the oil. Add the onions; sauté and stir occasionally until they start to brown — about 15 minutes.


Add the grated ginger, garlic, cumin, curry powder, turmeric, and cayenne. Cook for about a minute, and stir to make sure the onions are coated with the spices.

Add the carrots, vinegar and broth, and stir. Bring to a boil. Then reduce heat to simmer, cover, and simmer for 20-30 minutes, or until the carrots are tender.

Working in batches, pour the soup into a blender. Remove the center of the lid to let steam escape, and cover the whole lid with a towel (hot liquid tends to erupt) — blend on high. Puree until smooth. Add a little extra water if needed to reach desired consistency.

Return the soup to the pot and warm gently until hot.

Season with sea salt and pepper to taste. Garnish with chopped parsley and serve with lemon wedges on the side.

A drizzle of nice olive oil or pumpkin oil would be good here too.

Serve with a side salad and protein of choice.


CREAMY BROCCOLI SOUP Serves 4. Kale may get all the fanfare these days, but broccoli’s no slouch. A hall-of-fame super food, broccoli is high in a trio of special phytonutrients that support detoxification processes in the body. It’s also rich in vitamins A and K, which help support the body’s ability to generate vitamin D. And it’s a rich source of vitamin C and other antioxidants, making it a powerful cancer-fighter. This recipe was adapted from Moosewood Restaurant Daily Special, one of my all-time favorite cookbooks.

INGREDIENTS

• 1 tablespoon extra virgin olive oil • 2 cups organic chopped onions • ½ cup diced organic celery • 2 garlic cloves, minced • 2 large stalks of organic broccoli • 4 ½ cups filtered water or gluten free, low sodium vegetable

stock • 1/4 cup raw cashews • 2 tablespoons sesame seeds OR 1 tablespoon tahini • ¼ avocado, chopped • 1 tablespoon fresh lemon juice • sea salt • freshly ground pepper • 1 tablespoon chopped fresh dill (or 1 teaspoon dried)

INSTRUCTIONS

In a large soup pot, combine the oil, onions, celery, garlic and a ½ teaspoon of sea salt. Cook, uncovered and on medium heat, for about 10 minutes, stirring often. While the onions and celery are cooking, prepare the broccoli: cut the crowns into 2” florets. Peel and chop the stems into 2” pieces.


When the onions are translucent, add 4 cups of water or low-sodium gluten-free vegetable stock and all of the broccoli. Add the cashews and tahini. Stir, then cover and bring to a boil, then lower heat and simmer for about 10-15 minutes. Stir often, until the broccoli is tender and the soup begins to thicken. Remove from heat and let cool for about ten minutes. Stir in the lemon juice, dill and pepper and chopped avocado. Working in batches, puree the soup in a blender (or with an immersion blender) until smooth. Serve garnished with dill sprigs and lemon slices. You can also garnish with a drizzle of high quality extra virgin olive oil (lemon infused olive oil is wonderful here).


CREAMY MUSHROOM SOUP with TRUFFLE OIL Serves 4. When I was little, I happened to see part of an old Japanese monster movie on TV — the details are hazy, but I remember that people who ate mushrooms ended up turning into scary mushroom monsters. After that, every time my mom tried to get me to eat mushrooms, I thought of that movie and hastily declined. I somehow got over my mushroom phobia over the years, and now I’m obsessed. They’re the perfect vehicle for garlicky goodness. More importantly, mushrooms help support a healthy immune system, and they’ve been shown to reduce cancer risk, especially for breast cancer. Mushrooms are best enjoyed cooked, as the cooking process breaks down some potentially harmful compounds found in raw mushrooms. This lovely soup recipe is adapted from Vegetarian Cooking for Everyone by Deborah Madison.

INGREDIENTS

• 1 pound white button or crimini mushrooms • 3 tablespoons extra virgin olive oil • 1 cup chopped leek or onion • 2 garlic cloves, sliced thinly • 4 sprigs of fresh thyme (leaves stripped from the stems) or 3

pinches dried • 4 cups of filtered water (or 2 cups of mushroom stock and 2

cups of water) • ¼ cup raw cashews • 2 tablespoons sesame seeds OR 1 tablespoon tahini • ¼ avocado, pitted and peeled • sea salt • freshly ground pepper • chopped Italian parsley for garnish (optional) • Optional — truffle oil (oh yessss!)

INSTRUCTIONS

Coarsely chop the mushrooms.


Heat the oil in a medium soup pot over medium heat.

Add the onion or leeks, garlic, thyme, ½ teaspoon salt and ¼ cup water. Cover and stew over medium heat for 5 minutes, then raise the heat. Add the chopped mushrooms, and cook for 4-5 minutes. Add the stock, cashews and tahini, then bring to a boil.

Lower the heat and simmer, partially covered, for 20 minutes.

Let cool for a few minutes.

Transfer to a blender (or use a hand-held immersion blender to puree the soup directly in the pot) — add the avocado and blend until smooth. Return the soup to the pot and warm gently to desired temperature.

Season with salt and pepper to taste. Serve with a garnish of chopped parsley, and a drizzle of truffle oil if desired.

Serve with a salad of baby arugula dressed with lemon and a drizzle of olive oil.


TEXAS TWO-BEAN SOUP Serves 4-6. Making a big pot of bean soup on the weekend is a lifesaver for busy weeknights — and this one is one of my favorites. I like to have a cup alongside the day’s huge salad. A small portion provides protein, fiber, and nutrients to energize and satisfy. For me, I find that larger portions of beans or other relatively starchy foods tend to put me in a bit of food coma. If I eat something like that, I’ll have it in the evening, when I’m naturally winding down anyway. This recipe is adapted from the Moosewood Restaurant Daily Special — one of my faves!

INGREDIENTS

• 2 cups chopped onion • 6 garlic cloves, minced or pressed • 2 tablespoons coconut oil or olive oil • ½ teaspoon salt • 1 cup diced celery • 2 cups organic red and/or orange bell peppers, chopped • 1 small jalapeno, minced (remove seeds for “mild” heat) • 1 teaspoon dried oregano • 2 teaspoons ground cumin • 1 teaspoon ground turmeric • ½ teaspoon ground pepper • ½ teaspoon of red pepper flakes (add more if desired) • 2 cups filtered water • (1) 14- or 15-ounce can of (undrained) chopped tomatoes • (1) 14- or 15-ounce can of black beans • (1) 14- or 15-ounce of kidney beans (or beans of choice) • ¼ cup of barbecue sauce (look for a natural brand such as

Annie’s) • sea salt and pepper to taste • ½ cup of pepitas (pumpkin seeds), toasted over low heat for

a few minutes until fragrant and turning golden • Optional garnish — chopped scallions, cilantro, your favorite

salsa, chopped tomato


INSTRUCTIONS

In a nonreactive soup pot, combine the onions and the garlic with the salt. Cover and cook on medium heat for 8-10 minutes, until the onions are soft and translucent, stirring occasionally.

Add the celery, bell peppers, chile, oregano, cumin, turmeric, red pepper flakes, and ground pepper, and sauté for about 10 minutes, stirring often.

Add the water and tomatoes, cover, and simmer until the vegetables are tender, 10-15 minutes. Now, add the black beans kidney beans, and the barbecue sauce. Give it a good stir, cover, and simmer over low heat for about 10 minutes.

Season with salt and pepper to taste. Garnish with pepitas, chopped scallions, cilantro salsa, and/or chopped tomato.


WATERMELON GAZPACHO Serves 4-6. Gazpacho — the quintessential summer soup. This recipe offers a twist on the traditional, with the addition of sweet watermelon and a “garnish bar.” Super simple, and a great starter for a dinner party. This recipe is adapted from Tyler Florence’s, found on foodnetwork.com.

INGREDIENTS

• 1 cup of chopped tomato • 1/2 serrano chile • 2 cups cubed fresh watermelon, divided in half • 1 teaspoon red wine vinegar • 1/4 cup extra-virgin olive oil • 2 tablespoons minced red onion • 1/2 cucumber, seeded and minced • 2 tablespoons minced fresh dill, plus more for garnish • Kosher salt and freshly ground black pepper • For garnish: avocado slices, minced red bell pepper, chopped

scallion or red onion, chopped cucumber, chopped cilantro or parsley

INSTRUCTIONS

In a blender, puree the tomatoes, chile, and 1/2 of the watermelon.

Pour in the red wine vinegar and olive oil, and pulse.

Add the onion, cucumber and dill, and season with salt and pepper.

Puree until smooth. Pour into chilled bowls and sprinkle with the extra dill, sea salt and ground pepper.

Serve garnishes of choice on the side so people can customize to their preference.


GINGER MISO DRESSING Makes about ¾ cup of dressing. Use for the Beet Bliss Salad or other greens, or for an Asian style One Bowl Wonder. Also lovely drizzled over roasted salmon or grilled vegetables.

INGREDIENTS

• 1/4 cup extra virgin olive oil • 1/4 cup filtered water • 1/4 white miso (I use Westbrae Natural Mellow White Miso) • 1 teaspoon raw honey • 1-2 tablespoon of chopped scallion • 1 tablespoon of grated ginger • Juice from one lemon • A drizzle of sesame oil

INSTRUCTIONS

Add all ingredients to a blender.

Blend until creamy and smooth. Will store in the fridge for about a week. Make it on Sunday, and you’ll be set for your weekday lunch salads.


MAGICAL PARSLEY TAPENADE/SAUCE This herb-alicious tapenade makes a fantastic dip for veggies and can be used to spice up any protein — I could (and have) eaten it by the spoonful! Try swirling some into a dish of warm white beans, or use it to spice up a hummus wrap. You can also drizzle it onto baked tofu or tempeh, or add a spoonful to your favorite dressing. Super delicious and versatile!

INGREDIENTS

• 3 cups loosely packed fresh Italian parsley • ¼ cup chopped red onion • 2 cloves garlic • 10 kalamata olives • 1 tablespoon capers, drained and rinsed • juice of one lemon • 1 teaspoon fresh lemon zest • ½ cup extra virgin olive oil • Sea salt and freshly ground pepper

INSTRUCTIONS

Add the tapenade ingredients to a blender or food processor. Process until smooth.

You can store this in the refrigerator for about 2-3 days. Or, you can freeze it in an ice cube tray to keep on hand for future use.


BEET BLISS SALAD Serves 2. This recipe was inspired by the lovely Bliss Salad at the Pearl District's Prasad — if you live in Portland, you definitely need to check them out for creative, healthful and super tasty vegan fare. This is one of my favorite ways to enjoy quinoa. As for roasted beets? Those are always such a treat — and so good for you: high in antioxidant, anti-inflammatory and detoxifying compounds. Prep tip: I like to cook the quinoa and roast the beets on Sunday. That way, the salad can come together quickly on busy weekdays.

INGREDIENTS

• 1 cup uncooked quinoa • 1 beet, scrubbed and rinsed • 1 sweet potato, scrubbed, rinsed and pricked a few times with a

fork • 1/4 c. walnuts, dry toasted in a pan for a few minutes • 4 medjool dates, julienned • A couple of large handfuls of baby lettuce, rinsed and spun • Ginger Miso Dressing (recipe in this packet)

Instructions: Preheat oven to 400 degrees.

Prepare the quinoa according to package directions (I use the rice cooker since it does a nice job of preserving each grain's shape — I use the brown rice setting and water measurement). When done cooking, set aside.

When the oven is ready, roast the beet and sweet potato — for the beet, I favor Mark Bittman's method for roasting beets, which involves wrapping wet beets in foil and roasting at 400 degrees for 60-90 minutes. For this recipe, I used the same glass casserole to hold the beet and sweet potato during roasting.

When you’re able to easily pierce the beet with a paring knife, the beet is finished roasting. Once the beet is cool enough to handle, use a paper towel to rub off the skin (this can get a little messy, so do it over the sink).


Dice the beets and set aside. Peel and dice the sweet potato as well.

To assemble the salad, add baby lettuce, quinoa and sweet potato in a large bowl. Gently toss, being careful not to mash the sweet potato or crush the quinoa grains — no one likes a mushy salad.

Divide salad into two plates and garnish with cubed beets, walnuts, and dates.

Drizzle with dressing as you see fit — it's pretty rich, so a little goes a long way.


KALE SALAD WITH CREAMY TAHINI DRESSING + MANGO Serves 2 as a main, 4 as a starter. This recipe utilizes the Creamy Tahini Dip/Dressing from the Week 1 recipe packet — simply whisk in a bit of water to the tahini mixture (1 tablespoon at a time) until you reach a pourable dressing consistency. I like to add a bit of sweetness to my kale salads, usually in the form of dried fruit (such as currants), berries, or mango. You could also use peach, if you have those on hand.

INGREDIENTS

• 1 large bunch of kale (Lacinato is best, but curly is fine) — remove stalks and thinly slice leaves, julienne style

• juice from 1 lemon, divided into halves • 1 teaspoon honey • extra virgin olive oil for drizzling • Tahini Dip/Dressing (recipe from Week 1) • 1 mango, diced small (about 1 cup) • 1 cup red bell pepper, chopped • ¼ cup of pepitas, toasted over low heat until fragrant and

turning golden • “Parmesan” Sprinkle for garnish (recipe in this packet)

INSTRUCTIONS

In large serving bowl, add the kale, half of lemon juice, a drizzle of oil and a little kosher salt. Drizzle the honey over the leaves, and then massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside.

Pour some of the dressing over the kale — you won’t use the whole batch, but use enough to provide a light coating for the greens.

Add the mango, bell pepper, and pepitas — and serve.

For extra crunch, add a sprinkle of non-dairy Parmesan Sprinkle.


“PARMESAN” SPRINKLE Makes about a cup. This is a great non-dairy substitute for Parmigiano Reggiano, providing some healthy fats and a bit of protein. The cheesy flavor comes from nutritional yeast. I like to sprinkle this over pasta, zucchini noodles, salads and soups. As I often say, it’s all about the garnish!

INGREDIENTS

• 1/3 cup hemp seeds • 1/3 cup unsalted cashews • 1/3 cup nutritional yeast • 1 teaspoon extra virgin olive oil • ½ teaspoon sea salt

INSTRUCTIONS

Place all ingredients into a food processor fitted with a metal blade. Pulse until the mixture is finely ground. You might have a couple of larger nut pieces that haven’t blended into the mix. Not a big deal — chef’s snack!


GRILLED PORTOBELLO MUSHROOM SALAD Serves 2. Here’s a great way to enjoy mushrooms, which are known for their immune-boosting and cancer-fighting properties. Mushrooms are also high in fiber, and a good source of B vitamins. Portobello mushrooms are delicious grilled, and are often served as a vegetarian “burger” on a bun.

INGREDIENTS

• 2 large Portobello mushrooms, stem removed • 3 tablespoons Italian parsley, chopped • 2 garlic cloves, chopped • 2 tablespoons balsamic vinegar • ¼ cup extra virgin olive oil • 4-6 cups lettuce/salad greens of choice • 1 avocado, pitted and sliced thinly • ¼ cup red onion, sliced thinly (optional) • ½ cup almonds, chopped (or nuts of choice) • Dijon Vinaigrette (See Week 1 recipe packet)

INSTRUCTIONS

Carefully remove the stems from the mushrooms and wipe the caps with a moist paper towel to clean.

Place the parsley, garlic, balsamic vinegar and olive oil into a small bowl and stir until blended.

Brush the mixture over the mushrooms, reserving a portion of it to drizzle onto the mushrooms after grilling. Let the mushrooms marinate for about 10 minutes at room temperature.

Prepare a grill or grill pan. Grill the mushrooms about 8-10 minutes per side, until they are soft to the touch and start to brown.

When done, remove from heat and drizzle with the leftover parsley-garlic mixture. Slice into strips. Set aside, and prepare the salad.


Dress the greens and sliced onion with a drizzle of Dijon Vinaigrette. Divide onto plates and top with the grilled Portobello slices. Garnish with avocado and chopped almonds.


PESTO “PASTA” WITH SUMMER TOMATOES Serves 2-3. This recipe requires either a spiralizer or julienne peeler to create the zucchini “noodles.” Both are affordable kitchen gadgets easily found in a kitchenware store or on Amazon.com. Spiralizing vegetables is a great way to get the kids involved — zucchini, carrot and beets are all fun to spiralize and add to salads. Leftover pesto is a great dip for veggies or to dress up an egg or tofu scramble.

INGREDIENTS

• 2 cups fresh basil leaves, packed (stems removed) • ½ cup filtered water • 2 cloves garlic, chopped • ¼ cup raw pine nuts or walnuts • 1/3 cup extra virgin olive oil • Juice from one lemon • 6 zucchini, ends trimmed • 1 cup cooked white beans, drained and rinsed • 1 cup grape or cherry tomatoes, halved • ½ cup of sun dried (unsalted) tomatoes, reconstituted in hot

water for about 15-20 minutes, sliced into thin pieces • Sea salt and freshly ground pepper to taste • “Parmesan” Sprinkle (recipe in this packet)

INSTRUCTIONS

Prepare the pesto: add basil, water, garlic, ginger, pine nuts or walnuts, olive oil and lemon juice to the blender or food processor. Blend until a paste forms, or blend longer if you want a smoother consistency. Season to taste with salt and pepper. Set aside. Prepare the zucchini: Run the zucchini through the spiralizer to make vermicelli-style noodles. Set aside.


Heat a wide pan over medium heat and add either a drizzle of olive oil of a few tablespoons of water. Add the noodles to the pan and cook for a minute or two, until the zucchini noodles are softened but still al dente (they can turn mushy quickly). Add about half of the pesto, along with the beans, halved cherry tomatoes and the sliced sun-dried tomatoes. Stir gently to combine, and sauté until heated through. Taste, and adjust seasonings with flaky sea salt and ground pepper. Garnish with “Parmesan” Sprinkle if desired. Serve with a side salad. Save any leftover pesto in the refrigerator for 2-3 days. You can add a spoonful to your favorite vinaigrette, or whisk in some water for a delicious “one bowl wonder” sauce.


ONE BOWL WONDER WITH MISO-GINGER DRESSING, TOFU + CASHEWS Serves 2-4. Another One Bowl Wonder — as you may have guessed, we eat a lot of these in our household! The trick to a great bowl is to add lots of fun garnishes: scallions or chopped onion, nuts or seeds, avocado, and fresh herbs. Plus, a killer sauce is key. If you don’t eat tofu, feel free to add white beans or a protein of your choice.

INGREDIENTS

• 8 ounces of extra firm, non GMO, organic tofu • 3 tablespoons wheat-free tamari sauce, divided • 1 tablespoon toasted sesame oil • 1-2 tablespoons of coconut oil • ½ onion, chopped • 1 teaspoon grated ginger • 1 clove garlic, minced • Optional — a big pinch of red pepper flakes • Ginger Miso Dressing (recipe in this packet) • 3 cups cooked brown rice or quinoa • ½ cup of cashews, toasted for a few minutes until golden;

chopped • ¼ cup of sliced scallion • ¼ cup chopped cilantro • ¼ cup chopped mint • Optional — sriracha or other favorite hot sauce, additional

tamari • Bonus points — serve with a side of steamed or fresh greens

of choice INSTRUCTIONS

Rinse and drain tofu. Cut tofu into 1/2-inch thick slices and place between clean kitchen towels (or paper towels). Place a heavy


object such as a skillet or cutting board on top to press out excess liquid. Let sit 15 minutes.

Cut tofu into 1/2-inch cubes and toss in a bowl with 2 tablespoons tamari sauce and the sesame oil. Toss gently until evenly coated.

Lightly oil a baking sheet (or use a silpat) and spread the tofu cubes evenly on the sheet. Bake tofu for 15 minutes and flip over. Continue baking for about 10-15 minutes until tofu is toasted and chewy. Remove from oven and set aside.

Heat the oil in a large skillet over medium heat. Add the onion, ginger, garlic and red pepper flakes. Cook, stirring frequently, until the onions are soft and translucent.

Stir in the remaining tablespoon of tamari, as well as a tablespoon of water or two — stir, scraping any brown bits from the bottom of the pan.

Add the cooked rice and tofu, and stir gently to combine and heat through.

Remove from heat and spoon into bowls. Garnish with cashews, scallion, cilantro and mint, and serve alongside steamed or fresh greens.


EGGPLANT UN-PARMESAN (DAIRY FREE) Serves 4 — on its own, or delicious over polenta. Several years ago, New York Times journalist and food writer Mark Bittman found himself overweight and diagnosed with pre-diabetes. Occupational habit, right? Where most people in his position would have just started taking medication and hoping for the best, Mark created his popular “Vegan Before 6” approach (VB6). By simply making sure 2 of his daily meals were plant-based (no meat, no dairy), Mark lost the excess weight, healed his body, and balanced his blood sugar. This recipe is from his popular cookbook, VB6. INGREDIENTS • 2½ pounds eggplant • 5 tablespoons olive oil • 1¼ teaspoons salt, plus more to taste • Black pepper to taste • 1 onion, chopped • 2 tablespoons minced garlic • 2 28-ounce cans diced tomatoes, with their juice • 1 cup chopped fresh basil leaves • 1 cup breadcrumbs (gluten free or otherwise), preferably

coarse-ground (and/or use some “Parmesan” Sprinkle from this recipe packet)

INSTRUCTIONS Heat the oven to 450°F and position two racks so that they’ve got at least 4 inches between them. Cut the eggplant crosswise into ½-inch-thick slices and arrange them on two rimmed baking sheets. Use 2 tablespoons of the oil to brush the top of each eggplant slice and sprinkle them with ½ teaspoon salt and some pepper. Roast the eggplant until the slices brown on the bottom and sides, 10 to 15 minutes; turn and cook the other side until they’re crisp in places and golden, another 5 to 10 minutes. When they finish cooking, remove them from the oven and lower the heat to 400ºF.


Meanwhile, put 2 tablespoons of the oil in a large skillet over medium heat. When it’s hot, add the onion, sprinkle with another ½ teaspoon of salt, and cook, stirring occasionally, until soft, 3 to 5 minutes. Add the garlic and cook, stirring, for 1 minute. Add the tomatoes and cook, stirring occasionally, until the tomatoes break down and the mixture comes together and thickens, 20 to 25 minutes. Taste and adjust the seasoning. Cover the bottom of a 9 by 13-inch baking dish with about ½ inch of the tomato sauce. Nestle a layer of eggplant into the sauce and top with some of the basil. Cover with a thin layer of tomato sauce and repeat until all the eggplant is used up; reserve some of the basil for serving. Sprinkle with the breadcrumbs, the remaining ½ teaspoon salt, and lots of pepper, and drizzle with the remaining tablespoon of oil. Simmer the remaining sauce (you should have about 2 cups) over medium-low heat, stirring occasionally, while the eggplant bakes. Bake until the breadcrumbs are golden and the sauce has thickened, 15 to 20 minutes; let rest for 10 minutes before serving. Serve hot, warm, or at room temperature, garnished with the remaining basil; pass the remaining sauce at the table (or refrigerate or freeze it for another use).


NACHO CHEESE KALE CHIPS These go fast — maybe even in one sitting. But don’t fret — it’s kale! This recipe is adapted from a recipe the vegan triathlete Brendan Brazier once posted on onegreenplanet.org.

INGREDIENTS

• ½ cup cashews, soaked for several hours (or overnight) in filtered water

• ½ cup of filtered water • 1 tablespoon onion powder • ¼ teaspoon garlic powder • 1 ½ tablespoons apple cider vinegar • 2 tablespoons nutritional yeast (the vegan secret behind

cheesy flavor; it’s readily available at Whole Foods and health food stores)

• 2 tablespoons hemp seed (for extra protein and essential fatty acids; also easily found at Whole Foods and similar stores)

• ½ – 1 teaspoon of chili powder (I use Penzey’s Chili 9000 blend)

• ¼ teaspoon sea salt • 2 tablespoons fresh Italian parsley, minced • 1 large bunch of kale (I find that the curly kind holds the

“batter” best)

INSTRUCTIONS

Drain the cashews and put into a blender with the water, onion powder, garlic powder, vinegar, nutritional yeast, hemp seed, chili powder, salt, and parsley. Process until smooth, stopping the machine and scraping down the sides if necessary (if you have a Vitamix it probably won’t be). Set aside.

Rinse the kale and strip the leaves from the stems (save the stems for your juicer or chop and add to a veggie sauté). Tear the leaves


into large pieces and run through a salad spinner. After that, dry the leaves with a paper towel or clean kitchen towel.

Pour the blended cashew mixture on top of the kale. You might have to use a small spatula or spoon to get all of the creamy goodness out of the blender. Using clean hands, massage the mixture into the kale for a minute or so to evenly coat the leaves.

Heat the oven to 250°F. Line two baking sheets with parchment paper or Silpat sheets, then spread the kale chips over the sheets, as evenly and flatly as possible, to ensure even cooking time.

Bake between 1 ½ – 2 hours (time varies according to the dryness of the kale). Halfway through, gently flip the kale pieces over.

Bake until the kale chips are dry and crispy to your preference. Watch the kale carefully towards the end of the cooking process, and remove any prematurely crispy chips from the batch if needed.

© monica spoelstra metz 2015açai is a popular “superfood” that is known for its antioxidants...

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