Recipes
Inspired by the book, try out their meals and snacks!
Berries n' Oats
Ingredients
1 C old fashioned or steel cut oats
2 C water
1 tbsp brown sugar or maple syrup
1 Tbsp ground flaxseed
½ Tbsp chia seeds
½ C blueberries and raspberries
1 Tbsp chopped walnuts
Plant milk of choice
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Instructions
Boil water in saucepan then add oats and cook over medium heat for 5 min.
Mix in brown sugar, flaxseed, chia, and milk over low heat for the last minute until thickened and desired consistency.
Top with berries and walnuts.
Optional add ins: vanilla, cinnamon, any fruit, any nuts, nut butter, pumpkin puree. The options are endless!
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Very Veggie Wrap
Ingredients
2 Whole wheat tortillas, corn tortillas, or large pieces of lettuce
4 tbsp Hummus
1 small cooked sweet potato
Handful of greens- spinach or kale
1 Carrot
1/2 cucumber
1/2 red or yellow bell pepper
¼ head of purple cabbage
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Instructions
1. Cook and mash sweet potato- poke with fork a few times and either bake potato at 400 for 30-40 min or cook in microwave for 5 minutes. Scoop out soft insides.
2. Cut up washed carrot, cucumber, bell pepper and cabbage into long strips
3. Coat tortilla with sweet potato then layer of hummus. Next layer the greens, carrot, pepper and cabbage.
4. Roll up and enjoy.
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Any veggies can be included!
Avocado can replace the sweet potato if you don’t want to cook anything.
Gooey Peanut Butter Toast
Ingredients
1 slice whole wheat toast
1-2 tbsp unsalted peanut or almond butter
1/2 banana or apple
1 tsp cinnamon
1 tbsp Pumpkin seeds and/or hemp seeds
Small drizzle of honey or maple syrup (optional)
Instructions
Toast bread
Coat with nut butter then add fruit and top with seeds and cinnamon
Bean and Butternut Chili
Ingredients
1 tablespoon olive oil (or can omit and dry sauté veggies)
1 onion, diced
1 red bell pepper, diced
2 cloves garlic, minced
1 small butternut squash, peeled, seeded and cut into ¼ inch pieces
½ cup uncooked quinoa
1 15 oz. can fire roasted diced tomatoes
2 ½ cups cooked Black Beans (about 2 cans, rinsed and drained)
2 ½ cup low sodium vegetable Broth
1 tbsp Chili Powder
2 tsp Cumin
1 tsp Cayenne Pepper (optional)
½ tsp cinnamon
1 tbsp cocoa powder
Avocado, cilantro, nutritional yeast for serving (optional)
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Instructions
1. Heat oil in large pot and then add onion and bell pepper. Sauté about 5 minutes then add garlic and sauté another minute.
2. Add the butternut squash and cook another 5 minutes.
3. Add tomatoes, broth, beans, quinoa and spices. Bring to a boil then reduce to simmer and cover for 30 min, stirring occasionally. Done when squash is tender.
5. Enjoy with your favorite chili toppings.
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