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Plant-Based Recipes 2024PLANT-BASED SMARTSEATING PLANT-BASED MIGHT SOUND LIKE A BUZZY DIET TREND, BUT IT’S MORE THAN JUST A PASSING FAD. THERE ARE A NUMBER OF REASONS TO MINIMIZE YOUR MEAT CONSUMPTION AND MAXIMIZE YOUR VEGGIE INTAKE. MANY PEOPLE REPORT HEALTH BENEFITS SUCH AS REDUCED INFLAMMATION AND INCREASED ENERGY, AND RESEARCH SUGGESTS THAT A PLANT-BASED DIET CAN REDUCE THE RISK OF TYPE 2 DIABETES, HEART DISEASE, AND EVEN SOME TYPES OF CANCER. STUDIES SHOW THAT PLANT-BASED DIETS POSITIVELY IMPACT THE ENVIRONMENT, TOO, BY USING LESS WATER, REQUIRING LESS LAND THAN LIVESTOCK, AND EMITTING FEWER GREENHOUSE GASES. SO WHAT DOES PLANT-BASED MEAN, ANYWAY? PLANT-BASED REFERS TO FOODS DERIVED FROM PLANT SOURCES, SUCH AS VEGETABLES, FRUITS, GRAINS, PULSES, LEGUMES, NUTS, SEEDS, HERBS, AND SPICES. THERE ARE VARYING WAYS TO APPROACH A PLANT-BASED DIET, WHETHER THAT MEANS…1 min
Plant-Based Recipes 2024GLOBAL FLAVORSTempeh, Mushroom & Kale Dumplings START TO FINISH: 45 MINUTES SERVES 4 2 tablespoons olive oil6 ounces tempeh, chopped2 green onions, half chopped, half julienned¾ cup button mushrooms, chopped2 kale leaves, leaves and stems sliced separately2 teaspoons finely grated fresh ginger30 gow gee or gyoza wrappers8 ounces broccolini, cut in half Black sesame seeds, for garnish CHILI MISO SAUCE 1 cup vegetable stock1 tablespoon white (shiro) miso1 tablespoon black vinegar2 teaspoons gochujang2 teaspoons finely grated fresh ginger½ teaspoon sesame oil METHOD 1. Heat the oil in a large pan over high heat. Add the tempeh, chopped green onions, mushrooms, and kale stems. Cook, stirring, for 5 minutes or until golden; cool for 5 minutes. Place in the bowl of a food processor with the kale leaves and ginger; season with…6 min
Plant-Based Recipes 2024SALADSSumac Eggplant & Chile Tomato Salad START TO FINISH: 30 MINUTES SERVES 4 2 large eggplants, chopped2 lemons, sliced thick2 tablespoons garlic oil, plus more for garnish1 teaspoon ground sumac, plus more for garnish2 tablespoons sliced almonds, toasted9 ounces plain Greek yogurt CHILE TOMATO SALAD 12½ ounces mixed baby heirloom tomatoes, halved1 tablespoon thinly sliced preserved lemon rind1 fresh long red chile, seeded and thinly sliced1 cup loosely packed fresh flat-leaf parsley leaves½ cup loosely packed fresh mint leaves2 tablespoons red wine vinegar1 tablespoon garlic oil METHOD 1. Place eggplant, lemons, and oil in a medium bowl; toss to coat. Thread eggplant and lemon onto 8 skewers; season with salt and black pepper. 2. Cook skewers on a heated greased indoor grill pan or outdoor grill over medium-high heat for…7 min
Plant-Based Recipes 2024LENTILSCoconut, Tomato & Lentil Soup START TO FINISH: 30 MINUTES SERVES 4 1 tablespoon coconut oil1 small onion, thinly sliced2 teaspoons yellow mustard seeds2 teaspoons curry powder2 tablespoons tomato paste4 cups vegetable stock1 cup red lentils½ cup coconut milk, plus more for drizzling2 medium tomatoes, choppedCilantro leaves and lemon wedges, for serving METHOD 1. Heat coconut oil in a medium saucepan over medium-high heat; cook onion, stirring, for 3 minutes or until soft. Add mustard seeds; stir for 4 minutes or until they start to pop. Add curry powder; cook, stirring, for 1 minute. Add tomato paste; cook, stirring, for 30 seconds more. 2. Add vegetable stock, lentils, and coconut milk; bring to a boil. Reduce heat to low; simmer, covered, for 10 minutes, stirring occasionally or until lentils are…5 min
Plant-Based Recipes 2024SNACKSKale Chips ACTIVE TIME: 15 MINUTES START TO FINISH: 25 MINUTES + COOLING SERVES 8 14½ ounces kale1 tablespoon extra-virgin olive oil½ teaspoon flaky sea salt 1. Preheat oven to 375°F; place three large baking sheets in the oven while preheating. 2. Remove and discard kale stems from leaves. Wash leaves well; pat dry with paper towel or dry in a salad spinner. Tear kale leaves into 2-inch pieces; place in a large bowl, then drizzle with oil and sprinkle with salt. Using your hands, rub oil and salt through the kale. Spread kale, in a single layer, on preheated baking sheets. 3. Bake kale for 10 minutes; remove any pieces of kale that are already crisp. Return remaining kale to oven to bake for 2 minutes more; remove any…4 min
Plant-Based Recipes 2024BREAKFASTCoconut Berry Cereal START TO FINISH: 15 MINUTES SERVES 2 1 cup light canned coconut milk1 cup almond milk¾ cup hemp seeds2 tablespoons vegan vanilla protein powder1 tablespoon chia seeds1 tablespoon monk fruit sweetener2 teaspoons coconut flour1 teaspoon ground allspice1 teaspoon finely grated lemon zest¼ cup toasted unsweetened coconut flakes¼ cup sliced strawberries2 tablespoons blueberries METHOD 1. Combine coconut milk, almond milk, hemp seeds, protein powder, chia seeds, monk fruit sweetener, coconut flour, allspice, and zest in a medium saucepan over medium heat. Bring to a boil. Reduce heat to low; simmer, stirring occasionally, for 6 minutes or until cereal thickens slightly. Remove from heat. 2. Serve cereal topped with coconut flakes and berries. NUTRITION: 10g carbs, 53g total fat, 29g protein, 638 cal Swiss Chard Omelet with Roasted Red…9 min
Plant-Based Recipes 202430-MINUTE MEALSSweet Potato Fritters with Roasted Vegetables START TO FINISH: 30 MINUTES SERVES 4 5½ ounces asparagus, trimmed1 medium red bell pepper, cut into ½-inch strips2 tablespoons olive oil1½ pounds sweet potatoes, peeled and coarsely grated1 medium red onion, sliced thinly2 tablespoons rice flour1 tablespoon fresh thyme leaves1 medium avocado, chopped3 ounces marinated feta cheese in oil, reserve 1 tablespoon of the oil METHOD 1. Preheat a flat-based sandwich press on high. Toss asparagus and bell pepper in half the olive oil; season with salt and black pepper. Place in sandwich press, close; cook for 5 minutes or until lightly grilled. Cut asparagus in half lengthways. 2. Meanwhile, squeeze out excess moisture from sweet potatoes. Combine sweet potatoes, onion, flour, thyme, and remaining olive oil in a medium bowl; season with…7 min
Plant-Based Recipes 2024PIZZA &TARTSA FREE-FORM SWEET POTATO TART CRUST PACKS IN EXTRA VEGGIE GOODNESS. Beet, Goat Cheese & Hazelnut Tart ACTIVE TIME: 20 MINUTES START TO FINISH: 1 HOUR, 10 MINUTES SERVES 6 3 medium beets, peeled and cut into ½-inch slices1 large red onion, quartered1½ tablespoons fresh thyme leaves¼ cup extra-virgin olive oil2 tablespoons red wine vinegar1½ pounds sweet potatoes, coarsely chopped1½ cups hazelnut meal½ cup shredded Gruyère cheese1 egg, beaten lightly⅓ cup toasted hazelnuts, coarsely chopped1½ ounces baby spinach leaves RICOTTA CREAM 1½ cups fresh ricotta2 teaspoons finely grated lemon zest1 tablespoon lemon juice2 cloves garlic, crushed METHOD 1. Preheat oven to 400°F. Line 2 baking sheets with parchment paper. 2. Place beets and onion on one baking sheet; sprinkle with 1 tablespoon of the thyme and drizzle with 1 tablespoon…5 min
Plant-Based Recipes 2024MUSHROOMSMushrooms with Soft-Boiled Nutty Eggs & Crispy Kale START TO FINISH: 25 MINUTES SERVES 4 4 portobello mushrooms, stems removed½ cup walnuts, coarsely chopped3 tablespoons butter, softened1 tablespoon chopped chives1 clove garlic, finely chopped4 eggs¼ cup pistachio dukkah4½ ounces kale leaves, stalks removed1 tablespoon extra-virgin olive oil⅓ cup plain Greek yogurt METHOD 1. Preheat oven broiler. Line a baking sheet with parchment paper. 2. Place mushrooms on a baking sheet. Combine walnuts, butter, chives, and garlic in a small bowl. Spoon the butter mixture into center of each mushroom; broil for 5 minutes or until mushrooms are golden brown and soft and the walnuts are toasted. 3. Meanwhile, cook eggs in a medium saucepan of boiling water for 5 minutes or until soft-boiled; drain. When cool enough to handle, peel…6 min
Plant-Based Recipes 2024SHAKES & SMOOTHIESChocolate Milkshake Smoothies START TO FINISH: 10 MINUTES SERVES 2 Place 2 cups ice cubes; 1 cup unsweetened almond milk; ¼ cup chocolate protein powder; ¼ cup tahini; 1 large avocado, pitted, peeled, and chopped; 1 tablespoon cacao powder; and 1 tablespoon monk fruit sweetener in a high-speed blender. Blend for 1 minute or until smooth. Pour into 2 serving glasses and sprinkle each with additional cacao powder. NUTRITION: 7g carbs, 38g fat, 17g protein, 447 cal Banana Tahini Smoothies START TO FINISH: 10 MINUTES + FREEZING SERVES 2 Coarsely chop ½ medium banana; place in a resealable plastic bag and freeze for 4 hours or until firm. Blend the banana, 2 cups ice cubes, 1 cup unsweetened almond milk, ⅓ cup almond meal, ¼ cup vegan natural protein powder,…1 min
Plant-Based Recipes 2024NUT MILKBasic Nut Milk ACTIVE TIME: 10 MINUTES START TO FINISH: 10 MINUTES + STANDING MAKES 2 CUPS 1. Place 1 cup skinless hazelnuts in a large bowl; cover with cold water. Stand, covered, for 4 hours or overnight. Drain; rinse under cold water. Drain. Process nuts with 2 cups water until smooth. Pour mixture through a strainer lined with a fine cloth into a large bowl. Keep any blended nuts left behind for another use. Vanilla Nut Milk ACTIVE TIME: 10 MINUTES START TO FINISH: 10 MINUTES + STANDING MAKES 2 CUPS 1. Make Basic Nut Milk, left, using ½ cup almonds and ½ cup cashews. Split a vanilla bean lengthways, scrape the seeds into the milk; stir to combine. KITCHEN TIP: Using skinless or blanched nuts will create a…1 min
Plant-Based Recipes 2024VEGAN YOGURTBasic Vegan Yogurt ACTIVE TIME: 5 MINUTES START TO FINISH: 5 MINUTES + STANDING MAKES 2½ CUPS 1. Place 1 cup cashews and 1 cup whole blanched almonds in a large bowl; cover with cold water. Stand, covered, for 4 hours or overnight. Drain; rinse under cold water. Drain. Process nuts with 1 cup water until it forms a yogurt-like consistency. Passion Fruit Yogurt ACTIVE TIME: 5 MINUTES START TO FINISH: 5 MINUTES + STANDING MAKES 2½ CUPS 1. Make Basic Vegan Yogurt, left; stir in the pulp of 3 passion fruits. KITCHEN TIP: Store vegan yogurts in the refrigerator for up to 1 week. Strawberry Yogurt ACTIVE TIME: 10 MINUTES START TO FINISH: 10 MINUTES + STANDING MAKES 2½ CUPS 1. Make Basic Vegan Yogurt, left, using 1 cup…1 min
Plant-Based Recipes 2024VEGAN MAYOAioli ACTIVE TIME: 10 MINUTES START TO FINISH: 10 MINUTES + STANDING MAKES 2 CUPS 1. Make Basic Vegan Mayo, right; stir in 1 clove crushed garlic. KITCHEN TIP: If possible, use a high-powered blender (such as a Vitamix) to achieve the smoothest consistency. Basic Vegan Mayo ACTIVE TIME: 10 MINUTES START TO FINISH: 10 MINUTES + STANDING MAKES 2 CUPS 1. Soak 1 cup whole blanched almonds for 4 hours; drain. Rinse under cold water; drain. Blend almonds with ½ cup water until smooth. Add 1 tablespoon apple cider vinegar, 1 tablespoon lemon juice, and 1 teaspoon Dijon mustard; blend until smooth and combined. Season to taste. 2. With motor operating, add ½ cup olive oil in a slow, steady stream until smooth and combined. Store in an airtight…1 min
Plant-Based Recipes 2024COMFORT FOODKale & Mushroom Lasagna ACTIVE TIME: 45 MINUTES START TO FINISH: 1 HOUR, 30 MINUTES SERVES 6 2 pounds fresh ricotta cheese1½ cups grated pecorino cheese1 cup buttermilk½ teaspoon ground nutmeg1 tablespoon finely grated lemon zest3 tablespoons olive oil1 pound small portobello mushrooms, thinly sliced4 green onions, sliced thinly2 cloves garlic, crushed12½ ounces black (Tuscan) kale, trimmed and chopped11 ounces fresh lasagna noodles½ cup hazelnuts, coarsely chopped1 medium lemon, rind cut into thin strips1 jalapeño pepper, thinly sliced METHOD 1. Combine the ricotta, half the pecorino, the buttermilk, nutmeg, and lemon zest in a large bowl. 2. Heat 2 tablespoons of the oil in a large skillet over medium-high heat. Add three-quarters of the mushrooms, half the green onions, and the garlic; cook, covered, for 5 minutes or until mushrooms…10 min
Plant-Based Recipes 2024SMART SWEETSFruit Salad Tarts START TO FINISH: 25 MINUTES + CHILLING SERVES 6 8 Medjool dates, pitted and coarsely chopped1½ cups coconut flakes¾ cup pepitas⅔ cup unsalted macadamia nuts, toasted and coarsely chopped2 tablespoons coconut oil, melted1 teaspoon vanilla extract¼ teaspoon flaky sea salt4 large ripe bananas¼ cup white chia seeds2 teaspoons lemon juice6 medium kiwis, peeled and cut into wedges3 passion fruitFresh mint leaves, for garnish METHOD 1. Process the dates, coconut flakes, pepitas, macadamia nuts, coconut oil, vanilla, and salt until the mixture holds together when pressed. (You should still have visible bits of dates, seeds, and nuts.) 2. Divide the mixture among six 3-inch round tart pans with removable bottoms, pressing evenly over the bottoms and sides. Refrigerate for 4 hours or until firm. 3. Meanwhile, mash the…4 min
