Thai Spring (non-rolled) Bowls Made Easy

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Looking for a fresh, nutritious meal in one bowl? Thai Spring Bowls are a simple, customizable dish packed with vibrant flavors and wholesome ingredients. Our Chair Raquel has embraced this dish after returning from a wonderful Asian vacation. For ease, she skips the wrap and simply fills up a bowl. 

Start with your choice of cooked rice noodles, flat noodles, or brown rice as the base. Then, add crisp vegetables, fresh herbs, and your preferred protein - Raquel recommends the light and satisfying touch of tofu. Drizzle a tangy peanut and chili-lime sauce for a delicious, restaurant-quality meal at home. 

This dish is not only easy to prepare but also highly adaptable, making it ideal for any dietary preference. Plus, it's a nutrient-dense meal, providing fiber for digestive health and plant-based proteins that support muscle recovery and energy levels. Whether you're meal-prepping or craving a quick, healthy bite, Thai Spring (non-rolled) Bowls are a go-to choice for mindful eating!

Ingredients:

• 1 lb coked tofu cut in bite sized pieces
• 4 servings cooked rice noodles, flat noodles, or brown rice (Tip: dripple with olive oil to prevent sticking)
• 2 cups shredded/chopped vegetables (pick your crunchy favorites: cabbage, carrots, peppers, red-bell peppers, and spinach)

Sauce:

• 1/2 cup creamy peanut butter
• 1/4 cup water
• juice from 1-2 limes
• 2 TBL spoons coconut aminos, tamari, or low-sodium soy sauce
• 2 TBL spoons honey
• 1 TBL spoon Sriracha sauce
• 1/2 tsp each of: group ginger, garlic powder, and sea salt

Optional Toppings:

• diced green onions
• chopped cilantro
• mint (or your favorite herb)
• chopped peanuts or sliced almonds

Instructions: 

1. Cook tofu and set aside
2. Cook the pasta or rice per package instructions
3. While the pasta is cooking, make the sauce and whisk together. Add a little water to thin sauce as needed.
4. Split noodles or rice into 4 bowls, then top with your vegetables, tofu (if desired), drizzle with the sauce, and add whatever toppings you'd like!

Inspired and Adapted from: Healthy Eaton

A Berry Good Breakfast - Overnight Oats

During summer it can feel refreshing to eat cool, nutritious, and fresh foods. That's why we love overnight oats topped with fresh picked berries! Berries are filled with anti-oxidants, ripe in summer, and flavor packed. What's your favorite berry? We encourage you to grow your favorite berries, or buy a nice mixture from your local farmer's market to use with this super simple summer recipe. Our plant-based friend Pat adapted this recipe from Zain Saraswati and it's enough for a full week!

Ingredients:

  OATS

• 3 cups of oats (not quick cooking)
• 1/4 - 1/3 cup of chia seeds
• 12 ounces of non-dairy vanilla yogurt
• 2 cups of non-dairy milk (Pat's pick is Aldi's plain soy milk - inexpensive and organic)
• 1 heaping tablespoon of low-sugar apricot preserves (or your favorite flavor)

  TOPPING

• 1 bowl of mixed fresh berries (or your favorite berry or other fruit)
• 1/3 cup sliced almonds (or your favorite nut)

Instructions:

1. Mix the oats and chia seeds well before you add the non-dairy milk
2. Add the yogurt and preserves and then stir will
3. Leave in the fridge overnight
4. Scoop single serving, top with some berries and a sprinkling of nuts
5. Eat cold and enjoy!

Nothing warms the belly like a hearty, warm soup on a cold wintery day. Our friend Ciera loves to experiment with plant-based food and toppings. She came up with this delicious, tasty, and fairly easy to make soup. Hope you give it a try, or at least convince someone to make it for you so you can enjoy it.

Ingredients:

• Olive oil
• 1 small head of cauliflower, chopped into florets
• 1 yellow onion
• 3 carrots
• 3 garlic cloves
• few sprigs of thyme
• couple of sage leaves
• 4 cups of vegetable stock
• salt, pepper, and sugar to taste

Instructions:

1. Set oven to 400* 
2. Once preheated, place chopped cauliflower on a baking try, drizzle with olive oil and salt; toss and place in the oven to brown
3. In the meantime, rough chop onion and carrot
4. Heat a medium to large pot over medium heat on the stove. Coat the bottom of the pot with olive oil
5. Once the pot is simmering, add chopped onion (topping with sprinkle of salt) and let cook until soft and lightly browned
6. Add carrots, stirring to make sure nothing sticks
7. Check on cauliflower and toss to brown the other side; approximately 25 minutes total
8. Once cauliflower is lovely and charred, remove from oven and add to the other pot of vegetables
9. Add chopped garlic and herbs, and saute until fragrant
10. Add vegetable stock and cook until all vegetables are tender
11. Blend and season to taste. (Ciera's tip: If very savory, add a dash of sugar to even it out)
12. Top with balsamic reduction and crispy sage, or whatever toppings you enjoy
13. Serve with crusty bread and then devour!

Roasted Red Pepper and Butternut Squash Soup with Chickpea

Roasted red bell peppers and nutty tahini spruce up this simple squash soup for a bowl of goodness that fills both your stomach and soul. Chewy chickpeas add a great source of protein and the brightness of fresh-squeezed lemon juice pairs perfectly with the earthiness of cubed squash. Serve with whole wheat pita bread to enjoy all of the savory broth! 

Ingredients:

• 4 cups butternut squash (3/4 inch cubes)
• 2 tablespoons lemon juice
• 2 red bell peppers, halved, stemmed, and seeded
• 4 cups low-sodium vegetable broth
• 2 15-oz. cans no-salt-added chickpeas, rinsed and drained (3 cups)
• sea salt, to taste
• freshly ground black pepper, to taste
• 1/4 cup chopped fresh parsley
• 2 tablespoons tahini
• 4 cloves garlic, minced
• 2 whole wheat pita bread rounds, toasted and cut into wedges
• lemon wedges

Instructions:

• Preheat oven to 400*F.
• Line a shallow baking pan with parchment paper. Spread butternut squash on one side of pan. Drizzle with lemon juice. 
• Arrange bell peppers, cut sides down, on other side of pan. Roast 30 minutes or until squash is tender and peppers start to char. 
• Transfer squash to a 4 to 6 quart pot. 
• Wrap peppers in the parchment paper. Let stand 15 minutes or until cool enough to handle. Use a sharp knife to remove skins from peppers. Chop peppers.
• Add broth and chickpeas to pot with the squash. Bring to boiling; reduce heat. 
• Cover and simmer 15 minutes. Season with salt and black pepper. 
• Ladle soup into bowls. Divide roasted peppers, parsley, tahini, and garlic between bowls.
• Serve with pita bread and lemon wedges.

Find this and other recipes at www.forksoverknives.com

Are you looking for a sweet treat for your Valentine? We took an informal poll and chocolate was the winner! However, you may want to make something homemade, which we refer to as "heart-made." Since most of us are super busy, but have BIG hearts, we found a simple recipe that has a great presentation as well. The Little Blog of Vegan's Vegan Strawberry Cream Danish met our criteria. This Danish has only 5 ingredients, a beautiful appearance, and has a flakiness that is pure decadence. Plus, who doesn't love berries and cream? Let's do this!

Ingredients:

• dairy-free cream cheese
• gluten-free plain flour
• caster sugar
• dairy-free milk
• strawberries (we recommend organic!)

Other supplies:

• heart-shaped cookie cutter
• rolling pin
• piping bag (a kitchen hack is to use a plastic baggie and snip one end)
• baking tray
• sharp knife
• powdered sugar sifter
• airtight container

Directions:

We'll leave it to the pro's and recommend this link: The Little Blog of Vegan

Poke Bowl is a super popular Hawaiian dish. It is pronounced "poh-KAY bowl" and is rooted in Japanese cuisine. "Poke' means "cut into pieces" and the name refers to slices or cubes of raw fish served in a bowl with rice, dressing, vegetables, and seasonings. The bowls are healthy, easy and quick to make, and nutritious. If you want to explore eating more whole food plant based items, we invite you to try to make this inspired and fresh Poke Bowl. This is a personalized, easy recipe and it is likely that you already have the ingredients in your refrigerator and pantry.

Suggested ingredients:

1 cup rice (white, brown, or jasmine)

1/2 avocado, diced

1/4 cup pineapple

1/4 cup edamame

1/4 cup beans (black or navy)

1/4 cup baked or smoked tofu, chunked

sprinkle sesame seeds as garnish

Alternative:

1 cup quinoa instead of rice

Sauce Option 1:

2 tablespoons vegan mayo

1-2 tablespoons sriracha

1 teaspoon maple syrup

whisk ingredients until blended and drizzle over bowl

Reference: Vegan Made Simple by Jerry Mathurin, Flowerpot Press

Sauce Option 2:

1/3 cup maple syrup

2 tablespoons tamari or soy sauce lite

1 tablespoon of garlic and ginger

black pepper to season

Whisk ingredients until blended and drizzle over bowl

Direction: 

In a large bowl combine the rice or quinoa on the bottom, then layer the additional items, drizzle with desired sauce, and top sesame seeds as flavor-filled garnish. Serve immediately

Consumable oils are categorized as Omega 3 or Omega 6. The rule of thumb is to remember that "3" is "good." The Cleveland Clinic shares that, " Omega-3 fatty acids are a type of fat the body cannot make on its own. They are an essential fat, which means they are needed to survive." We love getting our nutrients from the food we eat, so we are sharing this Humble Warrior Zesty Salad Dressing recipe to top your favorite summer salad.

Recipe:

Ingredients: 

~Juice of 1 lemon (usually 1/4-1/3 cup)

~ 1/2 - 2/3 cup extra virgin olive oil

~ 1 tablespoon Dijon or dill mustard

~ ground pepper to taste

Instructions:

Whisk ingredients in a bowl and drizzle over garden fresh salad

Mix well

Note: Taste the dressing as you make it. If it's too oily, add lemon juice. If it's too sour, add olive oil. Balsamic vinegar can be substitute for lemon juice. 

Try this super simple, belly-satisfying, potato recipe from Wisconsin Public Television's Jazzy Vegetarian! With only four ingredients, it's truly simple to make and delicious to eat!

Ingredients:

• 20-30 Fingerling or Red Potatoes
• 1.5 TBL spoon extra virgin olive oil
• 1 TBL spoon crushed rosemary
• 1 tsp sea salt

You can choose either Fingerling or Red Potatoes. Fingerling Potatoes aren't just cute little potateos. They grow small and narrow, come in a variety of colors, have a nutty taste, and are an excellent source of Pyridoxine (Vitamin B6). According to the USDA Food Database, Red Potatoes are the healthiest potato based on mineral and vitamin density, macronutrient balance, sugar-to-fiber and sodium-to-potassium ratios, and the phytochemical profile. 

Instructions: 

1. Preheat your oven to 375 degrees. 
2. Steam the potatoes for 10 minutes. (Tip: not the same as boiling)
3. In a large bowl, mix the following ingredients with a large spoon: potatoes, olive oil, rosemary, and salt. (Tip: go light on the salt, you can always add more once baked)
4. Line a baking sheet with parchment paper and spread the potatoes on top.
5. Using a metal spatula, smash (press firmly) each potato. 
6. Bake for 45-60 minutes. The edges will be crispy (like a french fry) and the middles will remain soft (like a baked potato.)
7. Serve as a wonderful, nourishing, and tasty side dish. Pairs nicely with grilled asparagus or broccoli. ENJOY!  

 Where do you get your protein? This is the most frequently asked question when following a plant-based diet. The answer is “from plants!” Lentil Quinoa Tacos pack a powerful protein punch and we hope you try them. This tasty recipe was found on Dr. Greger’s www.nutritionfacts.org site from Erin Stanczyk - Eat Move Rest. Feel free to stuff your tacos with your favorite veggies and spices to tailor for your taste buds and family’s peculiarities...ENJOY!

INGREDIENTS:

• 1 cup dry quinoa
• 1 cup dry lentils
• 1/2 red onion, diced
• 2-3 garlic cloves, minced
• 3-4 tablespoon nutritional yeast
• 1 tablespoon oregano
• 1 tablespoon cumin
• 1 tablespoon chili powder
• 1 teaspoon garlic powder
• black pepper, to taste

DIRECTIONS:

     1. Rinse and drain quinoa and lentils and cook each separately with 2 cups of water. Bring to a boil                 and reduce heat to medium/low until water is absorbed and grains are cooked.

     2. Meanwhile, sauté onion and garlic with a bit of pepper and a splash of water in a pan until soft, fragrant and slightly translucent.

     3. When green lentils are cooked, place in a strainer and rinse under COLD water and then place in a food processor and pulse to achieve more of a “meaty” texture. *The cold rinse will help ensure that the lentils do not become over-processed.

     4. Combine pulsed lentils, quinoa, sautéed onion and garlic, and seasoning mix, and stir until    thoroughly combined.

     5. Serve the dish up with optional fixings below. Makes enough for about 4-6 people.

Notes:

• optional fixing:  shredded romaine and/or romaine leaves, corn tortillas, bell peppers, red onion, sweet corn, cherry tomatoes, mango, cilantro, lime wedges, avocado slices or guacamole, black beans.