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If you are not familiar with cooking vegetable only meals, some of the ideas below may help you get started.  The websites listed to the right also have great recipes. 

Breakfast Ideas:

Black Beans and Rice:  Have a container of black beans and a container of rice in the fridge ready to go.

Heat some oil (grapeseed or coconut) in a fry pan.  Add some beans and rice & chopped green onion.  Heat it up for a couple of minutes and stir in some chopped parsley after you take it off the heat.

Good complimentary foods – a couple of cooked eggs, salsa, chopped tomatoes, or avocado

Eggs:  Over easy, sunny side up, scrambled, etc.

For scrambled eggs – beat eggs and add a little water, maybe some chopped gr. Onion, tomatoes, green pepper, broccoli, etc.  Cook in fry pan with a little oil (grapeseed or coconut).

Fruit:  Berries, melon, grapefruit, pineapple, orange juice (freshly squeezed only please), bananas, etc.

Potato Hash: Heat some coconut oil in fry pan.  Add chopped onion to oil for couple of minutes.  Then add smashed garlic cloves & some chopped fresh rosemary and small potato slices.  Cover and cook until potatoes brown up.  Add green pepper & some chopped greens (spinach, kale, chard, any of these works great).  Take off heat & mix in chopped parsley. 

Pancakes:  Try recipe on p.110 of Whole Life Nutrition cookbook.  You can even keep extra batter in the fridge ready to cook.  Serve with almond butter & syrup.   Try recipe on p.108 of Whole Life Nutrition cookbook.  Make sure to start with buckwheat groats and grind them in the coffee grinder.  They taste so much better than the flour.

Frittata:  Heat oil in pan.  Add grated potato and fry up on both sides.  Beat couple of eggs with green onion & other veggies.  Pour on top of potatoes.  Serve up frittata.  Mmm!

 

Lunch/Dinner Ideas:

Sunflower Seed Burger:

  • 1/2 C uncooked brown rice
  • 1 C H2O
  • pinch salt
  • 1C raw sunflower seeds
  • ½ t garlic powder or couple minced garlic cloves
  • ½ t dried thyme
  • ½ t dried oregano
  • ½ t cumin
  • ¼ t salt, or to taste
  • 1 small carrot coarsely chopped
  • several sprigs of fresh parsley

Add 1C water and pinch salt to rice in a pot.  Cover and bring to a boil.  Turn heat to low and simmer until you can fluff with a fork.

In food processor place seeds and spices and process until fully ground.  Add chopped carrots and parsley and pulse a couple of times.  Then add rice and pulse a couple of times until all ingredients are mixed.  Be very careful not to over process the mixture or it will get gooey.  Form mixture into patties.  Heat oil in a skillet and cook burger 3 – 5 minutes on each side.

Topping ideas: sliced tomato, onion, avocado.  Grilled onion and mushroom.  Homemade aoli.

Homemade aoli – start with 3 egg yolks in food processor (tilt the processor on edge) start the processor.  Slowly drip in olive oil until you see an emulsion start, you can then start a steady stream of olive oil until it ribbons up on the sides.  Add in any seasoning you like….garlic, chipotle, etc.  It will blow your socks off!

Veggie Chili:  

  • 1 C dried red beans, picked over or 2 C canned red beans
  • 1 T XVOO
  • 1 medium red onion, chopped
  • 2 garlic cloves, minced, or to taste
  • 1 Gr. Pepper cut in 1” chunks
  • 1 lb. sweet potato or yam cut in 1” chunks
  • 1 ½ t chili powder
  • ¾ t cinnamon
  • ¾ t coriander
  • ¾ t cumin
  • 16 oz tomato sauce
  • 10 oz frozen chopped spinach or 2 C packed thinly chopped fresh spinach
  • 10 oz frozen corn kernels (optional)
  • 1/4 teaspoon cayenne, or to taste
  • 1 t salt, or to taste

Combine beans & H2O cover by 2”.  Bring to a boil and boil for 2 minutes.  Cover and remove from heat.  Let stand for 1 hr.  Drain.  Return drained beans to pot.  Add H2O cover by 2” & bring to a boil.  Reduce to simmer & cook about 1hr or until bean can be smashed between tongue and roof of mouth.  Drain & keep ½ C liquid.

Heat oil add onion & garlic cook for 7 minutes.  Add pepper cook another couple minutes.  Stir in potatoes and spices.  Add tomato sauce, 1C H2O & bring to a boil.  Reduce to a simmer and cook for 20 minutes.  Stir in spinach, beans and bean liquid.  Cook until sweet potatoes are tender.  Add corn.

 

Marinara Sauce:

  • ¼ C XVOO
  • 1 onion chopped
  • 4 cloves of garlic minced
  • ¼ C fresh herbs (rosemary, oregano, basil, it. Parley are all nice)
  • 1 28oz can fire roasted tomatoes or sub fresh tomatoes when in season
  • ¼ c tomato paste
  • 1 T whole cane sugar
  • 1/4 teaspoon cayenne, or to taste
  • 1 t salt, or to taste
  • 2 T red wine vinegar

In a deep skillet or pot heat oil and add onion.  Sauté until onions are soft.  Add garlic and salt.  Sauté a couple more minutes.  Add remaining ingredients.  Simmer over low heat for 20 minutes.   Use a blender stick to blend all ingredients.  You should have a rich and tasty pasta sauce.  Pour over noodles, polenta or cooked spaghetti squash.

 

Pizza and Breadsticks:  Pizza can be great with no cheese.  Or try just adding just goat cheese slices or fresh mozzarella slices.   Make crust or use a pre-made crust.  Slather on pizza sauce (homemade or canned) add red onion, spinach, sun dried tomatoes, anchovies, peppers, olives, fresh basil etc. 

Miso Soup and Nori Rolls:

Miso Soup – add small amount of toasted sesame oil to a 3-quart pot.  Add1/2 a small carrot that has been cut into matchsticks, 3 thinly sliced shiitake mushrooms, 1 clove garlic minced, 2 t grated fresh ginger.  Cook for a couple of minutes – do not brown.  Add 4 C H2O and 1 strip wakame seaweed broken into pieces.  Bring water to a boil and simmer for a couple minutes.  Remove from heat.  Add slices of bok choy and green onion and couple tablespoons miso paste that has been mixed with a small amount of H2O.  Season with soy sauce, brown rice vinegar & hot sesame oil.

Nori Rolls – Cook 1 1/2C short grain br. Rice or a mixture or sweet br. Rice and short grain rice.  When rice is cooked add some seasoned brown rice vinegar.  Cool.

Thinly spread rice on toasted nori sheets.  Then add vegetables to the bottom 1” of the rice covered nori roll.  Carrots, cabbage, green onion, avocado, cooked and marinated tofu or tempeh, sprouts, cucumber, a little cooked salmon are all good choices.  Roll up tightly.  Seal the nori roll by running your finger with a little water along the edge.  Cut rolls with a serrated knife that has been dipped in water.  Serve with pickled ginger, soy sauce and wasabi.  Mmmm!

 

Side Dishes: Starch

Roasted Potatoes:  Chop up potatoes into a bowl.  Coat w/ olive oil & chopped rosemary and coarse salt & pepper.  Cook @ 425 degrees on a cookie sheet until browned.

Oven Roasted Fries:  Cut potatoes into matchsticks into a bowl.  Coat w/ olive oil and freshly ground nutmeg and salt & pepper.  Cook @ 425 on a cookie sheet until browned. 

Sweet Corn:  no butter, but you can roll in olive oil & salt

Mashed Potatoes:  Boil potato chunks.  Smash and add mild or non-dairy and chopped gr. Onion and chopped parsley.  You might want to add just a little butter for this one.  You won’t taste the difference with non-dairy milk.  This works well for regular and sweet potatoes.

Rice:  Cook up one variety or a mix of rices.  Replace the water w/ homemade broth for richer tasting rice.   Mix chopped parsley and green onions into cooked rice.

Beans and Rice:  It’s good for breakfast why not lunch and dinner?

Red Beans and Rice:

  • 1 pound dried red beans, picked over 
  • 1 large onion, chopped
  • 2 pale-green inner celery ribs (with leaves), chopped
  • 4 garlic cloves, minced, or to taste
  • 6 cups water
  • 4 bay leaves
  • 1 tablespoon dried thyme, crumbled
  • 2 teaspoons dried oregano, crumbled
  • 1 teaspoon Tabasco
  • 3/4 teaspoon garlic powder
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon ground cloves
  • 1 teaspoon freshly ground pepper, or to taste
  • 1/4 teaspoon cayenne, or to taste
  • 2 teaspoons salt, or to taste

Soak beans overnight. In a 6-quart pot combine all ingredients. Bring mixture to a boil and simmer, covered, 1 1/2 hours. Remove lid and cook at a bare simmer 1 hour more, add water if mixture is too thick. Remove 1 cup bean mixture and mash to a paste. Stir bean paste and simmer 5 minutes. Serve bean mixture with rice.

Quinoa:  Cook quinoa stir in olive oil, smashed garlic, fresh lemon juice, parsley, chopped tomatoes, salt and pepper.

Vegetables:

Salad:  Too many varieties to list here.  A salad is a great dish to make it’s way into your diet at least once a day.  Homemade salad dressing is an excellent source of healthy fat.

Homemade Salad Dressing:  3:1 ratio of oil to vinegar or citrus. Possible vinegar choices are balsamic, red wine, champagne, or apple cider.  Citrus:  Fresh lime, lemon or orange.  Mix in a small amount of minced shallot and garlic.  A small dollop of Dijon mustard.  Add a sweetener like maple syrup or agave to taste.  It could be fun to add a small amount of fruit (apple, pear, rasp, straw) or freshly chopped herbs (basil, thyme, tarragon).  As long as you start with a 3:1 ratio of oil and vinegar, you can add other ingredients to taste until you find your favorites.  I like to mix in a jar.  It will keep on the shelf for a couple of days or in the fridge for longer.

Steamed Vegetables:  Works well for broccoli, cabbage, cauliflower, etc

Roasted Vegetables:  Coat in olive oil and salt and roast @ 425.  Works well for brussel sprouts, onions, potatoes, etc.

Stir fry Vegetables:  Coat in olive oil.  Stir fry.  Squeeze fresh lemon juice & salt.  Works well for asparagus, peppers, eggplant, zucchini, snow peas, sugar snap peas, all hearty greens etc.

Grilled Vegetables:  Works well for onion, peppers, zucchini, asparagus, green beans, mushrooms, etc.

Snacks:

Vegetables w/  bean dips: Hummus, black bean, white bean, lentil, etc.

Popcorn:  cook on stovetop or airpop.  Coat with olive oil and salt

Raw Nuts and dried fruit

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