Main Grains
Tempeh with Kale and Onions
Ingredients:
1 package of Tempeh (I like Lightlife flax), chopped into medium sized cubes. You can also substitute a can of white beans
2 tablespoons coconut oil (can substitute olive oil)
1 tablespoon Tamari (wheat-free soy sauce) or low sodium soy sauce
1 large white onion, chopped into a small dice
1 bunch of dark leafy greens such as Swiss chard, kale or collards, washed and chopped
Sea salt
Ground white pepper
Sesame seeds (optional for garnish)
Directions:
1. Heat 1 tablespoon of coconut oil in a medium sauté pan. Add tempeh and sear on one side. Flip the tempeh and add Tamari and a sprinkle of white pepper. If you’re using beans instead of tempeh go ahead and sauté them until golden brown using the same method described above.
2. In a separate large sauté pan heat 1 tablespoon of coconut oil and add your chopped onions. Sauté until translucent (about 3 minutes) and then add chopped greens. Sprinkle onions and greens with sea salt and white pepper. Continue to cook until greens are wilted.
3. Add cooked tempeh or beans once they’re browned on all sides to onion and greens mixture and combine. Serve with a sprinkle of sesame seeds and an additional sprinkle of tamari.
Stir-Fried Rice
We recommend you use what you have at home for this one. Onions are great to keep in the house as they will store for up to a month. Any leftover veggies will work in this recipe, just be sure to chop everything into roughly the same size for even cooking times.
Ingredients:
1-2 tablespoons coconut oil or extra virgin olive oil
1 clove of garlic, chopped
1 cup of broccoli, chopped or pull the florets apart
1/2 onion, slivered into “half moons”
1 carrot, chopped
1 cup brown rice or quinoa, cooked or leftover from another meal
2 eggs
2 tablespoons tamari or low sodium soy sauce
Sprinkle of white or black pepper (white pepper goes really well with Asian flavors)
1-2 tablespoons sesame seeds (optional garnish)
Optional Proteins: Baked tofu or shrimp
Directions:
1. Put olive oil and garlic in a pan on medium/high heat. Add the carrots and broccoli and cook, covered, for 3-5 minutes, until soft.
2. Mix in onions and other veggies you’re using, cover, and continue to cook for another 2-4 minutes, or until soft.
3. Crack 2 eggs into the pan and stir, coating all the veggies with egg
4. Once coated, immediately add the rice and soy sauce/tamari. Continue to stir, making sure that egg is fully mixed in with vegetables and rice. Continue until egg is completely cooked (hardened). This is when you would add tofu or shrimp if using and cook for another 2-5 minutes.
6. Garnish with sesame seeds, peanuts and/or scallions
Southwest Quinoa
Ingredients:
2 cups cooked quinoa (use leftover if you have it)
1 cup fresh salsa
¼ cup fresh chopped cilantro (you can also use flat leaf parsley if you have that on hand but cilantro gives it more Mexican flair)
½ a lemon or lime
Sea salt and pepper to taste
Minced jalapeno or fresh chopped tomato for garnish (optional)
Directions:
1. Combine ingredients in a large bowl.
2. Squeeze lemon or lime over the top. Garnish. Enjoy!
Maple-Glazed Tempeh With Shallots, Raisins And Walnuts
Ingredients:
(serves 2)
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.
Brown Basmati Pilaf
Prep Time: 5 minutes
Cooking Time: 30-40 minutes
Yields: 4 servings
Ingredients:
1 cup brown basmati rice
1/2 cup dried cranberries
1/2 cup walnut pieces
1/2 cup fresh parsley, chopped
2 cups water
pinch of salt
Directions:
1. Rinse rice in fine mesh strainer until the water runs clear.
2. Boil the water and add rice and salt. Cover and reduce heat.
3. After 15 minutes add cranberries and walnuts on top, do not stir.
4. Cook 15-25 more minutes, until all the liquid is absorbed.
5. Remove from heat, add parsley and fluff with fork. Cover and let sit for 3-5 minutes before serving.
Peanut Soba Noodles
Prep Time: 5 minutes
Cooking Time: 10 minutes
Yields: 6 servings
Ingredients:
1/2 pound rice noodles
1/2 cup chopped peanuts, roasted, skinned
1 cup shredded red cabbage
1 bunch scallions, chopped
Peanut Sauce
1/4 cup natural peanut butter
1 clove garlic, minced
1/8 cup orange juice
2 teaspoons tamari
water
Directions:
1. Bring a pot of water to a boil, then turn off the heat and soak the rice noodles for 10 minutes.
2. While soaking noodles, mix all the peanut sauce ingredients in a bowl and whisk with a fork
until all ingredients are well blended, adding a bit of water until it is the thickness you desire.
3. Drain and rinse the noodles to cool them.
4. Toss the rice noodles with the peanut sauce, transfer them to a serving bowl, then sprinkle the veggies
and peanuts on top.
Orange and Walnut Quinoa
Prep Time: 5 minutes
Cooking Time: 20 minutes
Yields: 4 servings
Ingredients:
1 1/2 cups dry-roasted quinoa
2 navel oranges, zested
1/2 cup chopped toasted walnuts
2 1/2 cups veggie broth
2 tablespoons flat leaf parsley, chopped
1 tablespoon extra virgin olive oil
Directions:
1. Rinse quinoa in a fine mesh strainer.
2. Combine broth, oil and quinoa, bring to a boil.
3. Cover and lower heat to low, cooking for 12 minutes.
4. Remove from heat and let stand for 5 minutes.
5. Fluff with a fork and toss in orange zest, parsley and toasted walnuts.
Variations:
Slice zested oranges and serve them after dinner.
Curried Millet
Prep Time: 5 minutes
Cooking Time: 20 minutes
Yields: 4 servings
Ingredients:
1 cup dry-roasted millet
1/2 cup crushed cashews
3 tablespoons pumpkin seeds
1 teaspoon curry powder
1 teaspoon grated ginger
1 teaspoon sea salt
2 cups stock or water
Directions:
1. Boil the stock or water in a pot.
2. Add all the ingredients, bring to a boil, reduce heat to low and simmer for 20-25 minutes, until all the
liquid is absorbed.
3. Fluff with a fork and serve warm.
Coconut – Lime Brown Rice and Tempeh
Ingedients:
2 cups short-grain brown rice
1 package organic flax tempeh (Lightlife brand)
1 yellow onion
2 cloves garlic
Organic, unrefined coconut oil for cooking the tempeh (didn’t measure, but probably about 1 tbsp) **important to use UNREFINED oil so you get the coconut flavor!! The refined kind has no flavor.
tamari or shoyu for the tempeh (also didn’t measure, but a few large splashes!)
2 large limes
pinch of sea salt
few pinches of black pepper
chopped scallions (or cilantro would work great too!!) for top
Directions:
1. Cook brown rice.
2. Chop tempeh up into little pieces. Add to a pan with coconut oil and tamari/shoyu.
3. Chop onion & garlic, add to pan with the tempeh. Shake in some black pepper. Saute until browned & slightly crispy.
4. When rice is done cooking, squeeze the juice of 2 limes into it, along with pinch of sea salt and another small tsp of coconut oil. Mix together.
5. Add rice to large bowl and stir tempeh/onion/garlic mixture into it. Top with scallions or cilantro and EAT!!!
Kitchen Sink Quinoa
Quinoa Ingedients:
2 – 2 ½ cups cooked quinoa (one cup raw) according to package directions (I add a little olive oil and good quality salt and pepper during cooking)
¼ – ½ cups small diced red onion (whatever you prefer amount wise) – if you don’t like raw onions soak them in the dressing first, this will mellow the onion flavor
Handful of chopped fresh flat-leaf parsley
1 large cooked sweet potato (peel, dice, boil in salted water for 10-15 min till tender while the quinoa is cooking, you can also use a leftover baked sweet potato, won’t be as pretty but still yum)
Few handfuls of baby arugula (Olivia’s organics boxed baby arugula is my fav)
Quinoa Directions:
1. Mix ingredients in large bowl. Add dressing (recipe below). ENJOY!! It can be eaten room temp, cold or hot for lunch or dinner and will last for days in the refrigerator. Really, it’s the perfect meal
Dressing Ingredients:
Juice of half a lemon (you can add some zest too if you want to get fancy)
Big spoonful of good Dijon mustard
Salt and pepper
Squeeze of agave nectar, honey or any other natural sweetener you have
1 clove of grated garlic (trust me, amazing) – you can use a zester or the smallest side of a box grater
Extra Virgin Olive Oil
Dressing Directions:
1. Combine ingredients together and drizzle in olive oil last. You can add more or less mustard, sweetener etc. – the dressing is meant to be customized as well.
