make fresh dinners - vegetarian baked falafel · 09-01-2016 · baked falafel ® grocery list ......

BAKED FALAFEL®

Grocery List WILDTREE PRODUCTS

Gourmet Sea Salt: Five PepperTzatziki Seasoning Blend

BREAD/PASTA/RICE/FLOUR

Panko bread crumbs, ¼ cupWhole wheat pita, 6 (6-inch) each

DAIRY

Greek yogurt, nonfat, 1 cup

MISC.

Cumin, 1 teaspoonChickpeas, 2 (15.5 ounce) cans

PRODUCE

Garlic, 4 clovesParsley, ¼ cupCilantro, ¼ cupCucumber, 1 cup shreddedSpring mix, 3 cupsRed onion, ½ eachTomato, 1 each

Tools You’ll Need Cutting boardKnifeFood processorCan openerStrainerRubber spatula

Sheet panMixing bowlsMeasuring cupsMeasuring spoonsGrater

Quick Note Remember to read all the directions before cooking. You’ll thank us after!

Food Tip Falafel is a traditional Middle Eastern food made from ground chickpeas and spices. Typically deep fried, this recipe calls for baking the falafel, so you don't have to worry about the clean-up or calories!

START TO FINISH30-35 MINUTES

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MAKES 6SERVINGS

Calories 320; Fat 2.5g; Saturated Fat 0g; Carbohydrates 58g; Fiber 10g; Protein 19g; Cholesterol 0mg; Sodium 580mg

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INGREDIENTS 4 cloves garlic¼ cup parsley¼ cup cilantro½ teaspoon Wildtree Gourmet Sea Salt: Five Pepper1 teaspoon cumin2 (15.5 ounce) cans chickpeas, drained and rinsed¼ cup panko bread crumbs

1 cup nonfat Greek yogurt1 cup shredded cucumber1 tablespoon Wildtree Tzatziki Seasoning Blend½ red onion, thinly sliced1 tomato, thinly sliced6 (6-inch) whole wheat pita3 cups spring mix

1 Preheat oven to 400°F. In a food processor blend the garlic, parsley, cilantro, Gourmet Sea Salt: Five Pepper, and cumin, until finely chopped.

3 Shape the chickpea mixture into balls using 1-2 tablespoons each; makes about 18 falafel. Bake for 15 minutes.

5 Slice red onion and tomato. 6 Serve each pita with 3 falafel, onion, tomato, spring mix, and prepared Tzatziki.

2 Add the chickpeas and panko bread crumbs. Puree until a thick paste forms, scraping the bowl as necessary. This may take up to 5 minutes. If the mixture is too dry to hold together, mix in 1 tablespoon of water at a time until mixture reaches desired consistency.

4 While falafel are baking, prepare the Tzatziki by combing the Greek Yogurt, shredded cucumber, and Tzatziki Seasoning Blend.

CHIPOTLE LIME BLACK BEAN BURGERS


Chipotle Lime Rub


Whole wheat buns, 4 each

DAIRY

Egg, 1 each

MISC.

Black beans, 1 (15.5 ounce) can

PRODUCE

Red onion, 2 tablespoons finely dicedRed bell pepper, ½ cup finely dicedCorn, ½ cupAvocado, 1 eachLime, ½ eachLettuce, 4 leavesTomato, 1 each

Tools You’ll Need KnifeCutting boardMeasuring cupsMeasuring spoonsMixing bowlCan openerStrainerPotato masherRubber spatula or wooden spoon


Food Tip Avocado is used instead of cheese to add flavor and healthy fats to this Southwest-inspired burger.




MAKES 4SERVINGS

Calories 330; Fat 11g; Saturated Fat 2g; Carbohydrates 49g; Fiber 12g; Protein 13g; Cholesterol 45mg; Sodium 500mg

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INGREDIENTS 1 (15.5 ounce) can black beans, drained and rinsed1 tablespoon Wildtree Chipotle Lime Rub2 tablespoons red onion, finely diced½ cup bell pepper, finely diced½ cup corn1 egg, beaten

1 avocado½ lime, juiced4 whole wheat buns4 lettuce leaves1 tomato, sliced

1 Preheat oven to 425°F. Lightly grease a baking sheet. In a bowl, lightly mash the beans.

3 Shape bean mixture into 4 burgers using about ½ cup bean mixture per burger (mixture will be wet). Place on a lightly greased sheet pan and bake for 15 minutes or until completely cooked: 165°F.

5 Serve black bean burgers on buns with lettuce, tomato, and mashed avocado.

2 Add Chipotle Lime Rub, red onion, bell pepper, and corn. Mix in the egg.

4 Meanwhile, mash avocado with lime juice.

MEMPHIS TOFU SCRAMBLE


Gourmet Sea Salt: Five PepperMemphis Dry RubOrganic Coconut Oil

MISC.

¼ teaspoon turmeric (optional)

PRODUCE

Baby red potatoes, 24 ouncesRed onion, ½ eachRed bell pepper, 1 eachBaby spinach, 2 cups

PROTEIN

Tofu, extra firm, 14 ounces

Tools You’ll Need KnifeCutting boardMeasuring cupsMeasuring spoonsMixing bowlsPotato masher12-inch nonstick skilletRubber spatula or wooden spoonSheet pan


Food Tip Tofu is a delicious replacement for scrambled eggs! This recipe uses turmeric to give this dish that familiar scrambled egg color.




MAKES 4SERVINGS


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INGREDIENTS 24 ounces baby red potatoes, halved3 tablespoons Wildtree Organic Coconut Oil, divided1 teaspoon Wildtree Gourmet Sea Salt: Five Pepper1 (14 ounce) package extra firm tofu½ red onion, sliced

1 red bell pepper, sliced2 cups baby spinach3 teaspoons Wildtree Memphis Dry Rub, divided¼ teaspoon turmeric (optional)

1 Preheat oven to 425°F. Toss potatoes with 2 tablespoons melted Organic Coconut Oil and Gourmet Sea Salt: Five Pepper. Spread on a sheet pan and cook for about 30 minutes or until potatoes are golden brown and cooked through.

3 Heat remaining 1 tablespoon Organic Coconut Oil in a 12-inch nonstick skillet over medium heat. Add the onion and bell pepper and sauté for about 5 minutes or until tender. Stir in spinach and cook until slightly wilted. Season with 1 teaspoon Memphis Dry Rub.

5 Season tofu with remaining 2 teaspoons Memphis Dry Rub and turmeric. Stir vegetables into tofu.

6 Serve tofu scramble with roasted potatoes.

2 Drain water from tofu. Place tofu on a paper towel lined plate and pat dry, pressing slightly to release some of the liquid. Mash in a bowl with a potato masher; set aside.

4 Move vegetables to one side of the pan. Add the tofu and cook for 5 minutes or until heated through.

MEXICAN TORTILLA PIZZAS


Chipotle Lime RubMemphis Dry RubOrganic Coconut Oil


Whole wheat tortillas, 4 (8-inch) each

DAIRY

Mexican cheese blend, 1 cup shreddedGreek yogurt, nonfat, ¼ cup

MISC.

Pinto beans, 1 (15.5 ounce) canVegetable broth, low sodium, ½ cup

PRODUCE

Yellow onion, ½ eachRed onion, ¼ eachRed bell pepper, ½ eachAvocado, 1 eachLime, ½ eachScallions, 2 each

Tools You’ll Need KnifeCutting boardMeasuring spoonsMeasuring cups10-inch nonstick skilletCan openerStrainerPotato masherRubber spatula or wooden spoon

Sheet pansFood processor


Food Tip This recipe can also be made with any bean in your pantry. Experiment with black or cannellini beans, instead!




MAKES 4SERVINGS


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INGREDIENTS 1 tablespoon Wildtree Organic Coconut Oil½ yellow onion, diced1 teaspoon Wildtree Memphis Dry Rub1 (15.5 ounce) can pinto beans, drained and rinsed½ cup low sodium vegetable broth4 (8-inch) whole wheat tortillas½ red bell pepper, thinly sliced

¼ red onion, thinly sliced1 cup shredded Mexican cheese blend1 avocado¼ cup nonfat Greek yogurt½ lime, juiced1 teaspoon Wildtree Chipotle Lime Rub2 scallions, sliced

1 Preheat oven to 400°F. Heat Organic Coconut Oil in a 10-inch nonstick skillet over medium heat. Add onion and sauté until browned. Stir in Memphis Dry Rub.

3 Lay tortillas flat on a sheet pan. Spread bean mixture evenly over each tortilla. Top with red bell pepper and red onion, and finish with cheese. Bake for 10 minutes or until cheese is melted and tortilla bottom is crisp.

5 Top pizzas with avocado cream and scallions

2 Add beans and vegetable broth and bring to a simmer. Mash beans to desired consistency; cook until heated through.

4 Meanwhile, prepare avocado cream: Add avocado, Greek yogurt, lime juice, and Chipotle Lime Rub to a food processor and puree until smooth.

ORECCHIETTE WITH PEAS & SUN DRIED TOMATOES


Wildtree’s Alfredo Extraordinaire


Orecchiette pasta, 1 poundFlour, 2 tablespoons

DAIRY

Butter, unsalted, 2 tablespoonsMilk, low fat, 1 cup

PRODUCE

Peas, frozen, 2 cupsSun-dried tomatoes, 1 cup slicedBasil, ¼ cup sliced

Tools You’ll Need Large saucepanStrainerMeasuring cupsMeasuring spoonsWhiskRubber spatulaKnifeCutting board


Food Tip Can’t find orecchiette? Small shell-shaped pasta will work great too!




MAKES 6SERVINGS

Calories 470; Fat 11g; Saturated Fat 5g; Carbohydrates 76g; Fiber 6g; Protein 19g; Cholesterol 20mg; Sodium 260mg*Parmesan cheese not included in nutrient information.

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INGREDIENTS 1 pound dry orecchiette pasta2 tablespoons unsalted butter2 tablespoons flour¾ cup water1 cup low fat milk

1 package Wildtree’s Alfredo Extraordinaire2 cups frozen peas1 cup sliced sun-dried tomatoes¼ cup sliced basil

1 Bring a large saucepan of water to a boil and cook the pasta according to package directions. Drain and set aside.

3 Whisk in the water, milk, and Wildtree’s Alfredo Extraordinaire until smooth. Add the peas and sun-dried tomatoes. Cook the mixture over medium heat for about 5 minutes until it begins to thicken.

5 Serve with basil and Parmesan cheese if desired.

2 While pasta is cooking, prepare the Alfredo sauce. Melt butter in a medium saucepan over medium heat. Whisk in the flour to form a roux; cook for 30 seconds.

4 Stir in cooked pasta.

SWEET POTATO LENTIL CHILI


Chipotle Lime RubOrganic Coconut Oil


Lentils, 1 cup

MISC.

Vegetable broth, low sodium 3 cupsChipotle peppers in adobo sauce (canned), 2 peppersDiced tomatoes with green chilies, 1 (10 ounce) can

PRODUCE

Yellow onion, 1 eachYellow bell pepper, 1 eachGarlic, 3 clovesSweet potatoes, 2 each

Tools You’ll Need Knife Cutting boardLarge saucepanMeasuring cupsMeasuring spoonsRubber spatula or wooden spoonPotato masherCan opener


Food Tip Did you know that Chipotle peppers are actually just smoked Jalapeños? They can be very spicy when used in recipes. Use fewer if you like your food with a little less kick!




MAKES 5SERVINGS

Calories 270; Fat 3.5g; Saturated Fat 2.5g; Carbohydrates 47g; Fiber 3g; Protein 14g; Cholesterol 0mg; Sodium 440mg

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INGREDIENTS 1 tablespoon Wildtree Organic Coconut Oil1 yellow onion, diced1 yellow bell pepper, diced3 garlic cloves, minced2 chipotle peppers in adobo sauce, diced

1 tablespoon Wildtree Chipotle Lime Rub1 cup lentils1 (10 ounce) can diced tomatoes with green chilies3 cups low sodium vegetable broth2 sweet potatoes, peeled and diced

1 Heat Organic Coconut Oil in a large saucepan over medium heat. Add onion and bell pepper and sauté for 5 minutes.

3 Add lentils, diced tomatoes, vegetable broth, and sweet potatoes; bring to a boil. Lower heat and simmer for about 30 minutes or until lentils and sweet potatoes are tender.

5 Serve chili with desired toppings.

2 Add garlic, chipotles in adobe sauce, and Chipotle Lime Rub. Cook for another minute.

4 Mash or puree slightly to thicken chili if desired.

TOFU & BROCCOLI QUINOA BOWL


Organic Coconut OilPacific Fusion Sauce


Quinoa, 1 cup dry

MISC.

Cornstarch, 3 tablespoonsSesame seeds, 1 tablespoon

PRODUCEBroccoli florets, 8 ouncesRed onion. ¼ eachScallions, 2 each

PROTEINTofu, extra firm, 1 (14 ounce) package

Tools You’ll Need KnifeCutting boardSaucepan with lid12-inch nonstick skilletMeasuring cupsMeasuring spoonsRubber spatula


Food Tip This stir-fry gets its protein not only from tofu, but from quinoa as well. Quinoa contains 8 grams of protein per cup and is a complete protein, which means it provides all 9 essential amino acids that our bodies need.




MAKES 4SERVINGS


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INGREDIENTS 1 cup dry quinoa2 cups water1 (14 ounce) package extra firm tofu3 tablespoons cornstarch3 tablespoons Wildtree Organic Coconut Oil, divided

8 ounces broccoli florets¼ red onion, sliced¼ cup Wildtree Pacific Fusion Sauce1 tablespoon sesame seeds2 scallions, sliced

1 Prepare quinoa according to package directions.

3 Coat tofu in cornstarch. Heat 2 tablespoons Organic Coconut Oil in a 12-inch nonstick skillet over medium heat. Add tofu; cook until browned on all sides. Remove from pan.

5 Return tofu back to skillet along with Pacific Fusion Sauce and toss to coat tofu and vegetables in sauce.

6 Serve stir-fry over quinoa and garnish with sesame seeds and scallions.

2 Drain water from tofu. Place tofu on a paper towel lined plate and pat dry, pressing slightly to release some of the liquid. Slice tofu into 1-inch cubes.

4 Add remaining 1 tablespoon Organic Coconut Oil to the now empty skillet. Add broccoli and sauté for 5 minutes. Add red onion and sauté for 5 minutes more or until vegetables are tender.

TOFU LETTUCE WRAPS


Organic Coconut OilPacific Fusion Sauce


Instant brown rice, 1½ cups

MISC.

Vegetable broth, low sodium, 1½ cupsSesame oil, 1 teaspoon

PRODUCE

Garlic, 2 clovesShiitake mushrooms, 2 (3.5 ounce) packagesCarrots, ½ cup shreddedScallions, 3 eachBibb lettuce, 12 leavesCilantro, ¼ cup chopped

PROTEIN

Tofu, extra firm, 1 (14 ounce) package

Tools You’ll Need KnifeCutting boardMedium saucepan with lid12-inch nonstick skilletRubber spatulaMixing bowlPotato masherMeasuring cupsMeasuring spoons


Food Tip Shiitake mushrooms have a strong savory flavor to add a meaty taste to this good-for-you lettuce wrap.




MAKES 6SERVINGS


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INGREDIENTS 1 (14 ounce) container extra firm tofu¹�³ cup Wildtree Pacific Fusion Sauce2 tablespoons Wildtree Organic Coconut Oil, divided2 cloves garlic1½ cups instant brown rice1½ cups low sodium vegetable broth

1 teaspoon sesame oil¼ cup chopped cilantro2 (3.5 ounce) packages sliced shiitake mushrooms½ cup shredded carrot3 scallions, sliced12 Bibb lettuce leaves

1 Drain water from tofu. Place tofu on a paper towel lined plate and pat dry, pressing slightly to release some of the liquid. Mash in a bowl with a potato masher. Add Pacific Fusion Sauce and toss to coat the tofu; set aside.

3 While rice is cooking, heat remaining 1 tablespoon Organic Coconut Oil in a 12-inch nonstick skillet over medium heat. Add mushrooms and sauté for about 7-10 minutes or until starting to brown.

5 Stir in carrots and scallions. 6 Serve tofu mixture in lettuce cups with rice on side.

2 Heat 1 tablespoon Organic Coconut Oil in a medium saucepan over medium heat. Add garlic and rice and sauté for 2 minutes. Stir in vegetable broth and sesame oil. Bring to a boil, reduce heat, cover, and simmer for 12-15 minutes or until rice is tender and liquid is absorbed; stir in cilantro. Cover to keep warm.

4 Add tofu. Sauté for 5-10 minutes or until heated through.

make fresh dinners - vegetarian baked falafel · 09-01-2016 · baked falafel ® grocery list ......

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