Colorful Vegetable Noodle Soup

• 1/2 of a medium red onion, chopped
• 1 yellow bell pepper, chopped
• 1 medium zucchini, chopped
• 1 cup chopped baby carrots
• 1 cup chopped celery
• 1 tbsp. minced garlic
• 1 tsp. onion powder
• 1 tsp. dried oregano
• 1 tsp. dried marjoram
• 1 tsp. ground thyme
• 1/2 tsp. crushed red pepper flakes
• 2 bay leaves
• 8 cups reduced sodium vegetable broth
• 2 cups frozen french cut green beans
• 1 15.5 oz. can white navy beans, rinsed & drained
• 1 cup frozen peas
• 1 1/2 cups dried small shell pasta
• salt & freshly ground black pepper, to taste

Heat a stock pot over medium heat and generously spray with avocado oil.  Add the onion, bell pepper, zucchini, carrots, celery and garlic to the pot.  Saute for about 10 minutes, until the veggies are starting to soften.

Add the onion powder, oregano,  marjoram, thyme, red pepper flakes and bay leaves, Give it a good stir and cook for another minute.

Meanwhile, cook the pasta according to the package directions, in a different pot.  Once cooked, drain and set aside.

Add the vegetable broth, frozen green beans, white navy beans to the pot with the cooked veggies and season with salt & freshly ground black pepper.  Bring to a simmer.

Add the frozen peas and cooked pasta to the pot and continue to simmer for about 10 minutes.

Remove the bay leaves and enjoy!

Lettuce Wrapped Grilled Beyond Burgers

 

• 1 - 16 oz. package Beyond Burger
• 2 links Beyond Spicy Italian Sausage
• 1 tbsp. Dijon mustard
• 1 tbsp. Vegan Worcestershire sauce
• 2 tbsp. finely diced red onion
• 1 tbsp. chopped green chiles
• 1 tsp. minced garlic
• 1 tsp. dried oregano
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

For Serving:

• Plant based cheese
• Head of Iceberg Lettuce to wrap your grilled burgers with
• Toppings such as sliced tomato, sliced red onion, sliced avocado, etc.

Put the Beyond burger, Beyond sausage, dijon, Worcestershire, red onion, garlic, green chiles, salt, pepper and oregano into a mixing bowl.  Use your very clean hands to mix everything together until evenly combined. 

Divide the mixture into 4 equal parts.  Form patties by rolling each portion into a ball.  Then use the palm of your hand to flatten into patties. Move these to the fridge until you are ready to grill.

Cover the grill grates with aluminum foil.  Heat the grill to around 375F and generously spray the foil with avocado oil spray.  Add the patties to the grill and cook for 3 minutes on the first side.  

Flip and add the vegan cheese to the tops of the patties, close the grill and cook for another 3-4 minutes.

Enjoy these burgers lettuce wrapped with spicy mustard, dill relish, a slice of tomato, red onion and avocado.  

DELISH!  Each of the 4 burgers yields 331 calories, 2.7 net carbs, 24.9g protein, 23.4g fat.  

Grilled Fish Taco Bowls

For the Grilled Fish

• 1 lb. freshly caught Swordfish (or white fish of your liking)
• Avocado oil spray
• 2 tsp. Jacobsen seafood seasoning (or seafood seasoning of your liking)
• 1 tsp. cumin
• 1/2 tsp. chili powder

Slice the fish into filets.  Mix the seafood seasoning, cumin & chili powder in a small bowl and stir to combine.  Spray both sides of the fish with avocado oil spray and use you hands to massage the spices into the fish filets.  Move the fish to the fridge until you are ready to grill.

Heat a grill over medium heat, covering the grill grates with foil.  Add the fish filets and grill for 4 minutes on the first side and 3 minutes after flipping.

For the Coleslaw Base

• 1 - 14 oz. bag coleslaw mix
• 4 green onions, white & light green parts only, chopped
• 1/2 cup Best Foods vegan mayonnaise (or mayo of your liking)
• 1 tbsp. lime juice
• 2 tsp. cumin
• 1/4 tsp. salt
• 1/4 tsp. cayenne pepper

Put the coleslaw mix & green onions in a large bowl.  In a small bowl, combine the mayo, lime juice, salt, cumin and cayenne and stir to mix well.  Pour the dressing over the coleslaw and use tongs to carefully mix well.  Move to the fridge until ready to serve.

For the Sauce Drizzle

• 1/2 cup non-dairy plain yogurt (or regular yogurt)
• 1 tbsp. lime juice
• 2 tsp. Jalapeno Tabasco (the green bottle)
• 1/4 tsp. salt

Mix all ingredients in a small bowl.  Keep in fridge until ready to serve.

Build your Fish Taco Bowl!

Put about 1 cup of coleslaw into your bowl.  Top with a sliced filet of fish.  Drizzle the sauce over the top and serve with sliced avocado.

ENJOY!!

Low Carb Plant Based Breakfast Muffin Cups

• Avocado Oil Spray
• 18 oz. Just Egg (1.5 bottles)
• 7.4 oz. Beyond Breakfast Sausage (1 box with 6 sausage patties)
• 1 cup Chopped Green Bell Pepper
• 1/3 cup Diced Green Onion
• 2 oz. shredded Plant Based Mozzarella Cheese
• 1/2 tsp. garlic powder
• 1/2 tsp. onion powder
• 1/2 tsp. crushed red pepper flakes
• 1/4 tsp. salt
• freshly ground black pepper

Preheat oven to 350F.  Spray 12 silicone muffin cups with avocado oil spray (or a muffin tin).

Heat a sauté pan over medium heat and spray with avocado oil spray.  Add the Beyond sausage to the pan and cook until browned on all sides, and cooked through.  

Transfer to a cutting board and allow to slightly cool.  Slice into bite size pieces.

Pour the Just Egg into a bowl and season with the garlic powder, onion powder, salt, crushed red pepper and freshly ground black pepper, whisk to mix well.

Spoon equal amounts of the sausage, bell pepper, onion and cheese into each of the 12 muffin cups.  

Pour the seasoned Just Egg over the top of each cup.  

Pop into the oven and bake for 30 minutes, until center is set. Pull out of the oven and allow to sit in silicone cups (or muffin tin) for 5 minutes before transferring to cooling rack.  

Serve warm.  Yields 12 Muffin Cups:  127 calories,  2.5 net carbs,  8 protein, 8.8 fat per muffin.

Low Carb Plant Based Taco Casserole

Ingredients for the "crust":

• 2 - 12 oz. packages frozen riced cauliflower
• 1/4 cup Just Egg (equivalent of 1 egg)
• 4 oz. shredded plant based cheese 
• 1 - 4 oz. can chopped green chiles, drained
• 1 tsp. cumin
• 1 tsp. garlic powder
• 1/4 tsp. salt

Ingredients for the taco topping:

• Avocado oil spray
• 1/4 cup chopped red onion
• 1 tbsp. crushed garlic
• 1 - 16 oz. package Beyond beef
• 1 link Beyond spicy Italian sausage, casing removed
• 2 tbsp. taco seasoning
• 1 cup low carb enchilada sauce 
• 2 oz. shredded plant based cheese

Cooking directions:

Preheat oven to 400F.  Spray a 9x13" glass baking dish with avocado oil spray.

Steam the riced cauliflower according to package directions and let cool slightly.  In a mixing bowl, combine the steamed cauliflower with the remaining ingredients listed for the crust.  Stir to mix well.

Use a silicone spatula to press the cauliflower mixture into your greased baking dish.

Pop it into the oven for 20 minutes, until edges are starting to brown.

Meanwhile, spray a large skillet with avocado oil spray and add the onion and garlic to the pan, allowing it to cook until starting to become translucent and fragrant, about 3 minutes.  

Add the Beyond beef and Beyond sausage to the pan, breaking it up with a wooden spoon, until browned, about 5 minutes.  Stir in the taco seasoning and stir to mix well. Pour the enchilada sauce into the pan and allow to simmer on low until the crust is out of the oven.

Once crust is out of the oven, spoon the Beyond mixture over the top and smooth it out to cover the crust.  

Top with the remaining 2 oz. of plant based cheese.  Pop it into the oven for about 10 minutes, until casserole is bubbling and cheese is melted.

Enjoy on a bed of chopped lettuce, topped with diced avocado, diced tomato and sliced black olives. YUM!

Yields 6 servings:  310 calories, 10.5 net carbs, 19.5g fat,  19.6g protein (without lettuce or toppings)