Posts in category: Dieting

Curried Millet Sushi

Absorbent millet soaks up warm curry spices and is used as the base for these scrumptious vegan sushi rolls. An assortment of rainbow veggies add a tender crunch to each slice, and salty nori ties the dish together. Perfect with a side of cold edamame or seaweed salad, this recipe keeps well in the fridge for several days as weekday meal prep.

This recipe makes the most of millet’s flavor-absorbing potential by cooking the grain with spices before using it as a filling for this vegan sushi. To ensure the fillings stay fresh, cut these sushi rolls just before serving them.

Note: Soy sauce contains gluten. To make this recipe gluten-free, use gluten-free tamari sauce.

INGREDIENTS

• 1 cup millet
• 1½ teaspoons curry powder
• 1½ teaspoons onion powder
• 1½ teaspoons garlic powder
• ¼ cup brown rice vinegar
• 2 tablespoons pure maple syrup
• 1½ teaspoons arrowroot powder
• ¼ teaspoon sea salt (optional)
• 4 toasted nori sheets
• 1 medium red sweet pepper, cut into eighteen 4×¼-inch strips
• 1 cup coarsely shredded carrots
• 2 small avocados, thinly sliced
• 1 cup fresh spinach
• Low-sodium tamari or soy sauce (see note in intro)
• Wasabi paste

INSTRUCTIONS

1. In a saucepan combine millet; curry, onion, and garlic powders; and 2 cups water. Bring to boiling; reduce heat. Simmer, covered, 20 minutes. Remove from heat.
2. In a small bowl whisk together vinegar, maple syrup, arrowroot powder, and, if desired, salt. Stir into warm millet. Cover pan; let stand 10 minutes.
3. Prepare a station to assemble rolls. Lay sushi mat on cutting board; place a nori sheet lengthwise on mat. Spoon ⅔ cup of the millet onto nori. Using your fingers, press millet into an even layer, leaving a 1-inch border on the top and bottom edges of nori. Arrange one-fourth of the vegetable strips, avocado slices, and spinach lengthwise over millet.
4. Lift bottom edge of the mat and roll nori sheet over vegetables, making sure to tuck the veggies under as you roll so they are not pushed out the top. Roll to top and seal by pressing nori edge into roll. If needed, brush edge with water to seal.
5. Dip a long, sharp knife in water, then cut roll in half. Cut each piece in half again, and then again to make eight pieces.
6. Repeat Steps 3 through 5 to make and cut three more rolls. Serve rolls with tamari and wasabi paste.

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Spinach-Tomatillo Wraps With Hearty Tahini Spread

It’s easy being green with layers of crunch and flavor in these wraps that you can whip up in just 20 minutes. A thick slather of cilantro-studded chickpea spread binds fresh veggies together inside of soft whole wheat tortillas, making this the perfect grab-and-go lunch. Can’t find tomatillos or green tomatoes? Feel free to substitute regular red tomatoes or any other in-season produce that’s calling your name.

If you like wraps as much as we do, you’ll love these! The combination of the whole grain tortilla, creamy bean spread, and crunchy, juicy veggies covers the gamut of flavors and textures. Let your taste buds enjoy the party!

INGREDIENTS

• 1 cup canned no-salt-added chickpeas, rinsed and drained
• ½ cup packed fresh cilantro
• 1 tablespoon tahini
• 1 tablespoon lime juice
• ¼ teaspoon crushed red pepper
• 4 7-to 8-inch whole wheat tortillas
• 3 cups packed fresh baby spinach
• 2 medium tomatillos or green tomatoes, very thinly sliced
• 1 cup thinly sliced cucumber
• ½ cup thinly sliced sweet onion

INSTRUCTIONS

1. For bean spread, in a small food processor or blender combine the first five ingredients (through crushed red pepper) and 2 tablespoons of water. Cover and process until smooth, adding water 1 tablespoon at a time as needed.
2. Spread bean spread over tortillas. Top with the remaining ingredients. Roll up tortillas. If desired, cut wraps in half to serve.

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Penne With Butternut Squash And Fresh Fennel

This recipe is a great introduction to fresh fennel, which turns silky-soft when simmered with pasta. The light licorice taste of this fun root vegetable pairs perfectly with the earthy sweetness of butternut squash. Add a crunchy topping of chopped walnuts, and you have a five-star meal that’s ready in under 30 minutes. Be generous when adding the fennel fronds at the end so you get maximum flavor, and save any leftover fronds or stalks to add to salads later in the week!

Ready in a jiffy, this scrumptious pasta pairs the silky, subtle anise notes of fennel bulb with walnuts, earthy whole grain pasta, and sweet butternut squash. Bonus: This is a one-pot meal, so no messy cleanup!

INGREDIENTS

• 2 medium fennel bulbs
• 8 oz. dry whole grain penne
• 1 cup chopped onion
• 1½ cups cubed fresh butternut squash
• ¼ cup chopped walnuts

INSTRUCTIONS

1. Bring a large pot of water to boiling. Remove stems from fennel bulbs; trim and coarsely chop the fronds. Halve bulbs, then cut into ¼-inch-thick slices.
2. Add penne and onion to boiling water. Cook according to package directions for the pasta, adding squash and sliced fennel bulb the last 7 minutes of cooking.
3. Reserve 3 cups cooking water. Drain pasta and vegetables. Return pasta and vegetables to pot. Add 1 to 1½ cups cooking water and ¼ to ½ cup chopped fennel fronds to pot; toss to coat. Add additional reserved cooking water if desired for saucier pasta. Sprinkle with walnuts.

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PLT (Green Pea, Lettuce & Tomato) Sandwich

When you’re in a rush, this delicious sandwich comes together in a flash. Fresh tomatoes and lettuce leaves are layered on top of a savory green pea spread that adds a burst of herbal goodness. If you have extra spread, take it with you as a dip for veggie sticks or crackers!

Layered with a delicious homemade Green Pea Spread, thinly sliced tomatoes, and crisp romaine lettuce on toasted whole grain bread, this flavorful vegan PLT (Green Pea, Lettuce & Tomato) sandwich makes the perfect lunch! The Green Pea Spread can be made with fresh or frozen green peas, also known as English peas.

INGREDIENTS

GREEN PEA SPREAD

• 2½ cups fresh green peas or thawed frozen green peas
• ¼ cup packed fresh basil
• 1 tablespoon nutritional yeast
• 1 tablespoons lemon juice
• 1 tablespoon sunflower seed butter or almond butter
• 2 garlic cloves, minced
• ½ teaspoon salt
• Pinch red pepper flakes, or more to taste
• 1–2 tablespoons water

SANDWICH FIXINGS

• 1–2 tomatoes, thinly sliced
• 4–6 romaine lettuce leaves
• 8 slices whole grain bread, toasted
• Dijon mustard, to taste

INSTRUCTIONS

1. If using fresh peas, cook them in boiling water for about 3 minutes or until they turn bright green, then quickly transfer them to a bowl of ice water to cool. Set aside for 5 minutes. If using frozen peas, be sure to thaw them.
2. Drain the peas, transfer them to a food processor, and add basil, nutritional yeast, lemon juice, sunflower seed butter, garlic, salt, red pepper flakes, and 1 tablespoon water. Process until mixture is well combined but not completely smooth—you want to maintain some texture. Add more water if needed to achieve desired consistency. Taste and adjust seasonings as needed. Transfer the spread to a glass bowl.
3. Toast the whole grain bread (2 slices per sandwich). To make each sandwich, spread one toast slice with Dijon mustard and the other slice with ¼ cup of Green Pea Spread. Layer sliced tomatoes and crisp romaine lettuce between the toast slices.

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Rainbow Cauliflower Rice Salad

Sneak some extra veggies into your lunch by replacing grains with riced cauliflower! This colorful and refreshing salad combines crunchy bell pepper, sweet corn, juicy peas, and toasted almonds with a light lemon dressing to bring it all together. Feel free to add your favorite herbs or a dash of chili flakes for a touch of heat.

Kick up the freshness factor of a summer salad by using cauliflower rice (cauliflower florets that have been finely chopped in a food processor) instead of grains. This cauliflower rice salad is also a great way to showcase the rainbow-hued cauliflower available at farmers markets this time of year. In the photo above, you’ll see how it looks using classic white cauliflower. In the video below, we used purple.

INGREDIENTS

• 1 pound cauliflower, any color, riced (4 cups)
• 1 orange bell pepper, cut into ¼-inch dice (1 cup)
• 1 red bell pepper, cut into ¼-inch dice (1 cup)
• 1 cup fresh or thawed frozen green peas (5 ounces)
• 1 cup fresh or thawed frozen yellow corn (5 ounces)
• ¼ small red onion, cut into ¼-inch dice (¼ cup)
• ¼ cup finely chopped fresh cilantro
• ¼ cup lemon juice
• 2 tablespoons chopped almonds
• 1 pinch sea salt and freshly ground black pepper

INSTRUCTIONS

1. In a large bowl, combine the cauliflower, bell peppers, peas, corn, onion, cilantro, lemon juice, and almonds. Season to taste with salt and pepper. Mix well.

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Ribboned Zucchini Salad With Lentils And Creamy Turmeric Dressing

Lentils add satisfying heft to this refreshing salad, which can be prepared in just 15 minutes. Raw zucchini ribbons are combined with juicy tomatoes and a creamy dressing to create a bowl full of fresh flavors and textures. Garnish with a sprinkle of chopped scallions, and your lunch is ready to go.

Incorporating lentils is an easy way to add bulk to any salad. Here, they soak up a creamy dressing and complement the fresh crunch of ribboned zucchini. Note that this recipe calls for cooked lentils, so be sure to have those ready to go.

INGREDIENTS

• ⅓ cup almond meal
• 2 tablespoons lemon juice
• ½ teaspoon ground cumin
• ¼ teaspoon ground turmeric
• 1 small clove garlic, minced
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 2 medium zucchini
• 1½ cups cooked lentils (or one 15-oz. can)
• 1 tomato, finely chopped
• 1 scallion (green onion), thinly sliced

INSTRUCTIONS

1. For dressing, in a blender combine the first seven ingredients (through pepper) and ½ cup water. Cover and blend until smooth.
2. Using a vegetable peeler, mandoline, or food processor, cut zucchini into ribbons. Transfer to a salad bowl. Add lentils, tomato, scallion, and dressing. Toss to coat. Serve immediately.

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Spicy Tomato Sushi Rolls

Brown rice soaks up the warm flavor of butternut squash to create a creamy base for these vegan sushi rolls. Tomatoes are then soaked in a spicy mixture of sriracha, fresh ginger, and brown rice vinegar to make a filling that really packs a punch. Bring a little container of low-sodium soy sauce or tamari, and you have a perfect quick lunch for when your calendar is packed.

Butternut squash and savory seasoned tomatoes make a succulent filling for these vegan sushi rolls. You can also make these into on-the-go wraps by rolling them up like a burrito to eat out of hand.

INGREDIENTS

• 1½ cups low-sodium vegetable broth
• ¾ cup dry short grain brown rice
• 1½ cups frozen riced butternut squash
• 4 roma tomatoes, seeded and chopped (2 cups)
• 1 tablespoon reduced-sodium tamari
• 1 teaspoon grated fresh ginger
• 1 tablespoon sriracha sauce
• 2 teaspoons tahini
• 2 tablespoons brown rice vinegar
• 1 tablespoon pure maple syrup
• 4 8-inch toasted nori sheets
• ½ of a medium avocado, peeled and sliced
• 1 Persian cucumber, seeded and cut lengthwise into ¼-inch strips (5½ oz.)
• 2 carrots, coarsely shredded (1 cup)
• 4 scallions (green onions), trimmed to 6 inches and cut lengthwise into strips

INSTRUCTIONS

1. In a small saucepan bring broth to boiling. Add rice; reduce heat. Cover and simmer about 40 minutes or until liquid is absorbed. Stir in frozen riced butternut squash. Let stand 5 minutes.
2. Meanwhile, for spicy tomatoes, in a bowl stir together the next five ingredients (through tahini).
3. Stir rice vinegar and maple syrup into brown rice mixture.
4. Lay a sushi mat on a cutting board; place a nori sheet lengthwise on mat. With damp fingers, spread one-fourth of the rice mixture over bottom two-thirds of the nori, leaving a ¼-inch border on side edges. Arrange one fourth of the avocado, cucumber, carrots, tomato mixture, and scallions along center of rice layer. Roll up nori toward the unfilled edge, using sushi mat to lift and tightly roll. Brush unfilled edge with water and press over top of roll. Repeat with remaining ingredients, making four rolls total. Slice each roll into 1-inch slices to serve.

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Greens And Things Sandwiches With Carrot Hummus

A healthy homemade hummus, which features sauteed carrots and chopped fresh dill, delivers loads of flavor while helping to hold these fresh-and-hearty plant-based sandwiches together. The sliced pepperoncini add a tangy kick. If pepperoncini aren’t your thing, roasted red peppers would also be delicious here. In this mouthwatering gourmet sandwich, creamy (and colorful!) carrot hummus perfectly complements crisp lettuce, crunchy cucumber slices, and the sweet-spicy bite of pickled pepperoncini peppers.

INGREDIENTS

• 2 medium carrots, thinly sliced
• 2 tablespoons chopped shallot
• 1 clove garlic, minced
• 1 15-oz. can no-salt-added chickpeas, rinsed and drained
• 3 tablespoons lemon juice
• 1 tablespoon chopped fresh dill
• Freshly ground black pepper, to taste
• 8 slices country-style multigrain bread, toasted
• 4 teaspoons toasted sunflower kernels
• 1 cup thinly sliced cucumber
• ¼ cup sliced pickled pepperoncini peppers, drained
• 2 cups fresh baby kale and/or baby spinach

INSTRUCTIONS

1. For veggie hummus, in a large skillet combine carrots, shallot, garlic, and ¼ cup water. Bring to simmering. Cover and cook on medium-low about 10 minutes or until carrots are tender. Transfer carrot mixture to a blender or food processor. Add chickpeas and lemon juice. Cover and blend or process until smooth, adding water 1 Tbsp. at a time to reach desired consistency. Transfer mixture to a bowl. Stir in dill and black pepper.
2. Spread half of the bread slices with hummus. Top with sunflower kernels, cucumber, pepperoncinis, and kale. Top with the remaining bread slices.

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Quick Chickpea Bolognese

Got a few minutes and want something delicious and totally nourishing for dinner? Try this quick vegan chickpea bolognese sauce over your favorite pasta! Chopping the chickpeas gives the sauce a finer texture that’s easier to eat with noodles. Feel free to leave this step out, however, if you’d rather eat them whole. This bolognese is completely plant-based and loaded with veggie goodness to make you feel awesome. Imagine that after eating a big bowl of pasta!

Using pantry staples such as canned chickpeas and tomatoes, this rustic plant-based bolognese is seriously satisfying, without leaving you feeling stuffed. Pro tip: Make sure to get the pasta cooking first; then prepare the sauce.

INGREDIENTS

• 1½ cups diced red onion
• 3 cloves fresh garlic, minced
• 1 (15.5-ounce) can chickpeas, rinsed, drained, and chopped (1½ cups)
• 1 medium carrot, cut into ¼-inch dice
• 1 cup mushrooms (any kind you like), cut into ¼-inch dice
• 1 (14.5-ounce) can diced tomatoes (1½ cups)
• 1 (15-ounce) can tomato sauce (1½ cups)
• ½ tablespoon dried oregano
• 1 tablespoon dried parsley
• Sea salt
• 3 cups cooked brown rice penne or fusilli pasta (or any other whole-grain pasta)

INSTRUCTIONS

1. Heat a large saucepan over medium heat, add the red onions, garlic, chickpeas, carrots, and a dash of salt. Sauté the vegetables for about 5 minutes, or until the onions are slightly translucent. Add water 1 to 2 tablespoons at a time, as needed, to keep vegetables from sticking to the pan.
2. Add the mushrooms and sauté for about 2 minutes.
3. Add the diced tomatoes, tomato sauce, oregano, and parsley. Sauté for 2 more minutes, taste and adjust seasoning.
4. Pour as much of the sauce as you like over the pasta and eat up—it’s all fantastic for you and tastes even better.

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Summer Corn And Wheat Berry Slaw

This colorful meal is more of a grain bowl than a slaw thanks to the hearty wheat berries, which add extra substance and earthy flavor. Sweet summer corn and crunchy cabbage perfectly complement the citrus dressing, and toasted pecans add a tasty crunch in place of croutons. This recipe is packed full of good-for-you ingredients that will keep your energy up and belly full all afternoon.

Between the kale, corn, grains, and orange supremes, this colorful summer slaw strikes a tasty balance between earthy and sweet. Letting the salad sit once dressed helps soften the kale without breaking it down completely. Note that you’ll need ½ cup fresh orange juice to make the dressing; if you don’t get enough juice from sectioning the oranges, squeeze an extra orange.

Tip: To toast pecans, heat a dry skillet over medium, add nuts, and stir and shake pan frequently until nuts are golden and fragrant.

INGREDIENTS

• 1¼ cups cooked wheat berries, farro, or bulgur
• 4 cups shredded kale, stems removed
• 4 cups shredded green and/or red cabbage
• 3 cups cooked sweet corn kernels, cooled (about 6 ears)
• ½ cup sliced scallions
• 4 medium oranges
• 2 tablespoons white balsamic vinegar
• 2 teaspoons chopped fresh thyme
• 1 teaspoon Dijon-style mustard
• Sea salt and freshly ground black pepper, to taste
• 2 tablespoons chopped toasted pecans or pumpkin seeds (pepitas) (optional; see tip in recipe intro)

INSTRUCTIONS

1. In a large bowl combine the first five ingredients (through scallions).
2. Cut off a slice from both ends of the oranges. Cut away peel and white pith, working from top to bottom. Hold an orange over a bowl to catch juices; cut between one section and the membrane. Cut along the other side of section next to membrane to free the section. Repeat to remove all sections from oranges. Firmly squeeze orange membranes over the bowl to capture additional juice. Add orange segments to cabbage mixture, reserving juice.
3. For dressing, measure juice from bowl. (You should have about ½ cup.) Whisk in vinegar, thyme, mustard, salt, and pepper.
4. Add dressing to salad; toss to coat. Let stand 30 minutes before serving, tossing occasionally. If desired, sprinkle with pecans.

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