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Flexitarian Entrees

Robyn’s Classic Curry with Squash and Kale

 

 

 

 

 

 

 

 

 

Ingredients:

3 large garlic cloves, minced or chopped

1 onion, sliced into half moons

1 carrot, small dice

1 ½ cups roasted butternut squash, I pre-roasted a giant batch and will eat throughout the week, chop squash, season with olive oil salt and pepper and roast at 375 degrees until caramelized, about 35-50 minutes

1 can beans, rinsed and drained (garbanzo or navy)

1/2 bunch of kale, chopped

1 can coconut milk

1 cup vegetable stock

2 tablespoons curry powder

1/2 tsp cinnamon

1/2 tsp coriander

1 tablespoon coconut or olive oil

Generous sprinkle of sea salt and pepper

Directions:

1. Add coconut oil to large non-stick pan and sauté garlic, onion and carrot for about 7-8 minutes until carrot begins to soften.

2. Add spices, salt and pepper and mix to coat vegetable.  Cook another 2-3 minutes allow the spices to warm through and flavor the vegetables.

3. Pour coconut milk and vegetable stock to the pan and mix thoroughly.  Add beans, squash and kale and cover and continue to cook until vegetables are soft and flavors are well combined, about 5-7 minutes.

4. Taste and adjust seasoning adding more salt and pepper or more curry powder.

5. Serve over brown basmati rice or quinoa.  Enjoy!

Butternut Squash and Goat Cheese Quesadillas with Avocado Crema

Serves 4

Ingredients:

2 cups diced butternut squash (can use pre-cut or prepare from scratch)

1 can black beans drained and rinsed

1 cup of fresh goat cheese

6 tortillas (regular flour or whole wheat)

1 cup of baby arugula

2 teaspoons ground cumin

4 tablespoons olive oil

4 tablespoons of butter

Salt and pepper

Avocado Crema to serve (recipe below)

Directions:

1. Preheat oven to 375 F.  Line 2 large baking sheets with parchment paper or foil.

2. In a large bowl season the cut squash with cumin, salt, pepper and olive oil.  Spread over baking sheet.

3. Let the squash roast for 35-45 minutes or until fork tender (fork slips easily in and out).

4. On one tortilla, lay ¼ cup each of the goat cheese, black beans, roasted squash then the baby arugula.  Proceed to do this with the remaining 3 tortillas and then top all prepared tortillas with additional tortilla.

5. In a large sauté pan melt one tablespoon of butter.  Add quesadillas to pan and proceed to cook over medium heat until golden brown.  Flip quesadilla and repeat on the other side.

6. Cut quesadillas and serve with Avocado Crema

Avocado Crema

 Ingredients:

1 cup sour cream or full fat greek yogurt

1 avocado, peeled, pitted, and cubed

Juice of 1 lime (can swap lemon if you don’t have any limes)

Sea salt and freshly ground black pepper, to taste

¼ cup chopped cilantro (optional)

Directions:

1. Purée yogurt and avocado until smooth, add lime juice.

2. Season with salt and pepper and serve with a sprinkle of cilantro if using.

Wild Salmon Collard Wraps

Serves 2

Ingredients:

8-10 ounces wild salmon, cut into 6 even strips (roughly 1/2 thick and 4 inches long)

3 large collard greens

2 nori sheets (each sheet cut into 8 rectangles)

1 carrot, thinly sliced

1 small fennel bulb, thinly sliced

1 large chunk of ginger, minced

1 garlic clove, minced

¼ cup sesame oil

⅛ cup brown rice vinegar

1 tablespoon wholegrain mustard

1.5 tablespoons wheat free tamari

cilantro leaves for garnish

sunflower sprouts for garnish

Directions (Marinade):
1. Whisk together the sesame oil, rice vinegar, mustard, and tamari.

2. Stir in minced garlic and ginger. Place the sliced salmon into a bowl and add enough marinade to cover the fish. Marinate for 20-30 minutes

Directions (Collard Wraps):
1. Remove the stalk from the collards to give you 2 separate leaf pieces. Lay them onto your work surface, dark/shiny side down. Place 1-2 nori sheets on the middle of the collard leaf. Place 1 salmon strip onto the nori.

2. Top with some carrots, fennel, cilantro leaves, and sprouts. Drizzle some of the marinade over everything. Roll the collards up (like a sushi roll)

Directions (Cooking):
1. Place salmon rolls onto a steamer dish. Steam for approximately 5-6 minutes. Serve alone or with brown rice and lime wedges

Snobby Joes

by IsaChandra

Serves 4 to 6

Everyone loves Sloppy Joes! This version thinks its better than everyone because it contains so meat. And there’s no soy, either. Lentils are the perfect texture for vegetarian sloppy Joes.

Ingredients:

1 cup uncooked green lentils

4 cups water

1 tablespoon olive oil

1 medium yellow onion, diced small

1 green pepper, diced small

2 cloves garlic, minced

3 Tablespoons chili powder

2 teaspoons oregano

1 teaspoon salt

8 oz can tomato sauce

1/4 cup tomato paste

3 tablespoons maple syrup

1 tablespoon yellow mustard

4 to 6 kaiser rolls or sesame buns (optional – for serving)

Directions:

1. Put the lentils in a small sauce pot and pour in 4 cups water. Cover and bring to a boil. Once boiling, lower heat and simmer for about 20 minutes, until lentils are soft. Drain and set aside.

2. About 10 minutes before the lentils are done boiling, preheat a medium soup pot over medium heat. Saute the onion and pepper in the oil for about 7 minutes, until softened. Add the garlic and saute a minute more.  Add the cooked lentils, the chili powder, oregano and salt and mix. Add the tomato sauce and tomato paste. Cook for about 10 minutes.

3. Add the maple syrup and mustard and heat through.Turn the heat off and let sit for about 10 minutes, so that the flavors can meld, or go ahead and eat immediately if you can’t wait.

Sesame Encrusted Lamb Meatballs

By Quinn Asteak

Prep Time: 15 minutes

Cook Time: 8-10 minutes

Yield: about 25-30 meatballs

Ingredients:

1/2 cup finely minced onion

2 large garlic cloves, minced

1 teaspoons olive oil

1/2 teaspoon dried mint, crumbled (you could use any dried herbs like rosemary, thyme, cilantro or parsley)

1/2 teaspoon salt

1/4 teaspoon ground allspice  (optional)

a pinch cinnamon  (optional)

1 pound ground lamb

1 cup fine fresh bread crumbs

1 large egg, beaten lightly

2 tablespoons dried currants or yellow raisins

1/2 cup sesame seeds, lightly toasted

Minted yogurt dip:

2 cups plain Greek yogurt

1/4 cup packed fresh mint leaves, chopped

1/2 teaspoon salt, or to taste

Directions:

1. Preheat oven to 450°F.

2. In a small non-stick skillet cook onion and garlic in oil over medium heat, until softened.

3. Transfer mixture to a bowl and stir in seasonings, lamb, bread crumbs, egg, and currants and combine well with your hands.

4. Meanwhile, lightly toast the sesame seeds.

5. Create uniform ball from the lamb mixture.  Each should be about 1.5-inches in diameter.

6. In a small bowl roll the meatballs, 1 at a time, in sesame seeds until coated, then transfer to a shallow baking pan.

7. Bake meatballs in upper third of oven 8 to 10 minutes, or until golden and just cooked through.

To make the yogurt dip:
1. Stir the mint and salt into the yogurt, mix well.

Seared Salmon with Orange Glaze

Ingredients:

4 6-ounces of wild salmon fillets (best choice is Alaskan)

1 tbsp coconut oil

1/4 cup tamari

1/3 cup freshly squeezed orange juice

1/4 cup maple syrup

3 tbsp rice wine vinegar

1/2 tsp ginger, minced

Directions:

1. Mix tamari, orange juice, maple syrup, rice wine vinegar and ginger together. Pour the marinade over the fillets, and turn to coat. Cover and marinate for at least 30 minutes.

2. Preheat oven to 400°F.

3. Remove the salmon from the marinade, reserving the marinade, and season both sides with salt and pepper. Heat the coconut oil in a large nonstick skillet over high heat for 1 minute on each side. You should hear a sizzle. Remove fillets from the heat and transfer to a glass baking dish and bake for 10 minutes. Remove them from the oven.

4. Meanwhile, pour the reserved marinade into the skillet and simmer for 2 to 3 minutes, until thick and syrupy. Remove the salmon from the oven, drizzle the with the remaining glaze and serve.

Mom’s Spinach Balls

Ingredients:

3 cups of Pepperidge farm herb stuffing

2-3 boxes frozen chopped spinach

Chopped onion

16 eggs

Pepper

¾ cup melted butter

½ parmesan cheese

Garlic salt

Thyme

Directions:

1. Preheat over to 350 degrees

2. Mix all ingredients together and roll into balls.

3. Bake for 20 minutes and enjoy!

Lentil-Walnut Burgers

By Martha Stewart

Serves: 4

Prep time: 40 minutes

Total time: 40 minutes

 Ingredients:

3/4 cup toasted walnuts, cooled

1/3 cup plain dried breadcrumbs

3 garlic cloves, coarsely chopped

2 teaspoons ground cumin

2 teaspoons ground coriander

1/4 to 1/2 teaspoon red-pepper flakes

Coarse salt and ground pepper

3/4 cup lentils, cooked, drained, and cooled

4 tablespoons olive oil

1 large egg

Yogurt-Cilantro Sauce:

3/4 cup plain low-fat yogurt

Coarse salt and ground pepper

2 tablespoons chopped fresh cilantro leaves

1 tablespoon fresh lemon juice

Directions:

1. In a food processor, combine walnuts, breadcrumbs, garlic, cumin, coriander, pepper flakes, 1 1/2 teaspoons salt, and 1/4 teaspoon pepper; process until finely ground. Add lentils and 1 tablespoon oil; pulse until coarsely chopped (some lentils should remain whole).

2. In a large bowl, whisk egg. Add lentil mixture; mix well. Divide into 4 equal-size parts; roll into balls, and flatten with the palm of your hand into 3/4-inch-thick patties.

3. Heat remaining 3 tablespoons oil in a large nonstick skillet. Add burgers; cook over medium-low heat until crisp and browned, turning gently with a thin-edged spatula, 8 to 10 minutes per side. Transfer to a paper-towel-lined plate to drain.

Yogurt Cilantro Sauce:

1. In a small bowl, whisk together yogurt, cilantro, and lemon; season with salt and pepper.

Eggplant-Veggie Lasagna

This is a somewhat time-consuming dish to prepare, but the finished product makes for great leftovers or could be frozen. This lasagna is heavy on veggies and light on cheese and pasta.

Ingredients:

1 medium eggplant, cut length-wise into thin strips

2 zuchinni, chopped

1 medium onion, chopped

1 bag frozen spinach, thawed

10 whole wheat lasagna pasta strips

1 jar tomato sauce (we used Amy’s organic brand)

1 1/2 cups low-fat ricotta*

1 C mozzarrella*

Directions:

1. Preheat oven to 400 degrees.

2. Sweat the eggplant by salting them and then letting them rest for 30 mins.

3. While the eggplant is sweating, cook pasta according to directions.

4. Saute the eggplant in a small amount of olive oil for ~3 minutes on each side.

5. Remove eggplant from pan and set aside. Saute the onion until slightly tranlucent, then add zuchinni and spinach. Saute for about 10 minutes or until everything is tender. Add salt and pepper to taste.

6. Begin layering: layer of pasta, layer of eggplant, layer of sauce, thin layer of ricotta, layer of all cooked veggies, layer of eggplant, layer of pasta, layer of ricotta, layer of sauce, thin layer of mozzarella sprinkled on top.

7. Bake for 20 minutes or until cheese is melted and sauce is bubbling.

8. Let cool for 5-10 minutes and serve.

* Portions of cheese can easily be modified according to taste

Cashew Crusted Cod

Prep Time: 10 minutes

Cooking Time: 20 minutes

Yield: 4 servings

Ingredients:

4 cod loin fillets

1/2 cup cashews, very finely chopped

2 tablespoons silken tofu

4 tablespoons chives, chopped

1 teaspoon mustard

grated zest and juice of 1 lemon

salt and black pepper

Directions:

1.  Preheat oven to 425 degrees.

2.  Place cod in a lightly greased, shallow baking dish.

3.  In a separate small dish mix the tofu and mustard, season with salt and pepper.

4.  In a small dish mix chives, horseradish, lemon zest and juice.

4.  Cover cod evenly with both mixtures.

5.  Top with cashews.

6.  Bake for 18-20 minutes or until the fish is just done, and the crust is golden and crunchy.

Vegetarian Bean Chili

Prep Time: 10 minutes

Cooking Time: 20-30 minutes

Yield: 4 servings

Ingredients:

1 tablespoon olive oil

1 onion, chopped

2-3 cloves garlic, minced

1 carrot, halved lengthwise and sliced

1 red, green or yellow pepper, chopped

1 teaspoon each chili powder, ground cumin, dried oregano

3 cups cooked red, black or kidney beans

1 cup spring water or vegetables stock

2 tablespoons umeboshi vinegar or organic tomato paste

1 teaspoon sea salt

Directions:

1.  Heat the oil in a large heavy pan. Add onion and garlic and sauté until the onion starts to brown.

2.  Add the rest of the vegetables, chili powder, cumin and oregano. Sauté for 5 minutes.

3.  Slowly add the rest of the ingredients. Cover and simmer for 10-15 minutes.

4.  Adjust the seasonings and serve.

Variations:

Add other vegetables like celery, zucchini or summer squash.

Skip the chili powder, use ginger instead to create a different taste.

Add fresh or frozen corn and you have a grain-bean combination in one pot.

Add cooked brown rice for a tasty rice and bean dish.

Ginger Broiled Salmon

Prep Time: 5 minutes

Cooking Time: 10 minutes

Yield: 4 servings

Ingredients:

4 4-ounce wild salmon fillets

2 teaspoons fresh grated ginger

2 tablespoons umeboshi plum vinegar

1 tablespoon coconut oil

1/4 cup water

Directions:

  1. Mix the vinegar, oil, water and ginger.
  2. Place the fish in a baking dish and marinate in sauce for 30 minutes.
  3. Preheat broiler, then broil fish skin side down for 6-8 minutes, depending on how you like your salmon cooked.
  4. Baste once or twice while broiling.
  5. Serve, using the remaining marinade as sauce.

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Swiss Chard Salad

Prep Time: 10 minutes

Yield: 6 servings

Ingredients:

1 bunch rainbow Swiss chard, finely chopped

1/2 package baked tofu cut into bite-size cubes

2 cups red cabbage, shredded coarsely

2-3 carrots, grated

1 cup toasted walnuts

Oriental Dressing

2-3 cloves garlic (pressed or chopped)

1/4 cup rice vinegar

1/2 cup walnut oil

2 tablespoons roasted sesame oil

Directions:

1.  Cut off stems of the Swiss chard and slice small, then chop leaves by rolling the chard into a tube and

slicing thinly, creating narrow strips.

2.  Blend all dressing ingredients and mix well. The dressing will last for a few days in the refrigerator.

3.  Mix all salad ingredients and drizzle with dressing. Serve.

Good Dinner for Company

Ingredients:

Chicken or Shrimp

Grain

Sautéed or steamed spinach

Directions: 

1. Marinate chicken or shrimp in olive oil, smoked paprika, lemon juice (one lemon) and zest, salt, pepper, chicken or fish seasoning (old bay is good), parsley (fresh cut flat leaf or dry), garlic powder.

For chicken – you can marinate one hour to overnight
Shrimp – marinate 30 min to one hour – make sure you add the lemon juice and zest in the last 15 minutes or you will “cook” the shrimp with the acid in the lemon

2. Cook grain recipe

3. Cook protein – pull from marinade bag and sauté in pan till cooked through. Chicken till no longer pink, shrimp about 3-4 minutes on each side depending on size. You can add more lemon juice to the pan for more sauce or some white wine if you have some.

4. Sauté or steam spinach with garlic and/or lemon

5. Layer – grain, spinach, protein and drizzle sauce in pan from protein over the top. Garnish with lemon slices and fresh chopped flat leaf parsley.

Maple Glazed Tempeh

Yield: 2 servings

Ingredients:

1 8-ounce package tempeh

4 tsp olive oil

1 cup shallots, thinly sliced

2 tbsp chopped fresh thyme

1 tbsp soy sauce

1 tbsp balsamic vinegar

1 tbsp pure maple syrup

1/3 cup raisins

1/3 cup chopped raw walnuts

Directions:

1. Heat 2 teaspoons olive oil in skillet over med-low heat. Add 1 cup thinly-sliced shallots and 2 tablespoons chopped fresh thyme and saute about 10 minutes. Set aside.

2. In same skillet, heat 2 teaspoons olive oil over medium heat. Add one 8-ounce package tempeh, cut into fourths, and cook three minutes on each side.

3. Add 1 teaspoon soy sauce and 1/3 cup water. Increase heat to medium-high and cook until liquid is mostly absorbed.

4. Add 1 tablespoon balsamic vinegar, 1 tablespoon maple syrup, raisins, walnuts and shallots. Stir together. Turn heat back to medium and cook about 5 more minutes.