Orange Lentil, White & Black Bean Chili (Vegan/Vegetarian)

• avocado oil cooking spray
• 1 yellow onion, chopped
• 1 red bell pepper, chopped
• 1 jalapeno pepper, minced
• 2 tbsp. chopped garlic
• 2 - 14.5 oz. can petite diced tomatoes with basil, garlic & oregano
• 3 tbsp. tomato paste
• 2 cups reduced sodium vegetable broth
• 1/2 tsp. salt
• freshly ground black pepper
• 3 tbsp. chili powder
• 2 tbsp. cumin
• 1 tsp. paprika
• 3/4 cup dry orange lentils, rinsed and drained
• 1 - 15.5 oz. can black beans, rinsed and drained
• 1 - 15.5 oz. can small white beans, rinsed and drained
• 1 - 15.25 oz. can corn, drained

Heat a large pot over medium heat and generously spray with avocado oil spray.  Add onion, red pepper and jalapeno.  Cook until starting to soften, about 4 minutes.  Add the garlic and stir to mix well, cooking for another minute, stirring continuously.  

Add the diced tomatoes, tomato paste and broth to the pot and season with the salt, black pepper, chili powder, cumin and paprika.  Stir to mix well.  Bring mixture to a boil and add the lentils to the pot.  Reduce heat to a simmer and allow to simmer for 20 minutes, until lentils are mostly tender.

Add the black and white beans and corn to the pan and stir to combine.  Return to a simmer, cover pot and allow to simmer covered for another 30 minutes, stirring occasionally.

Serves 6.  Each 1.5 cup serving yields 312 calories, 1.5 gram fat, 16.6 grams protein and 37 net carbs.

If desired, serve with shredded vegan cheese and diced fresh avocado.

Southwestern Vegan Stuffed Peppers 🌱

• 1 cup uncooked washed & rinsed quinoa
• 2 cups reduced sodium vegetable broth
• 4 large bell peppers, washed, seeded and sliced in half lengthwise 
• salt & freshly ground black pepper
• 1 - 15 oz. can black beans, rinsed and drained
• 1 - 10 oz. can sweet corn, drained
• 1 1/2 cups salsa, divided
• 1 tbsp. nutritional yeast
• 1 tbsp. ground cumin
• 2 tsp. chili powder
• 2 tsp. garlic powder
• 1/2 tsp. salt
• 1/2 tsp. ground coriander

Add the broth to a sauce pan and bring to a boil.  Stir in the quinoa and return to a boil.  Cover the pan and reduce heat to a simmer.  Simmer for 15 minutes or until liquid is absorbed.  Set aside.

Preheat oven to 375F.  Spray two baking dishes with cooking spray.  

Pour 1 cup of the salsa into the dishes and smooth it into a thin layer.  Lay the halved peppers on top and lightly season with salt and fresh ground black pepper.

In a large bowl, combine the beans, corn, cooked quinoa, remaining 1/2 cup of salsa and season with nutritional yeast, cumin, chili powder, garlic powder, salt and coriander.  Stir everything to mix well.

Stuff the halved peppers with the quinoa, bean, corn mixture.  Cover the dishes with foil and pop into the oven for 30 minutes.  

Remove the foil and continue to bake for more 20 minutes.

Serve hot with diced avocado and chopped red onion.  ENJOY!

Each 1/2 pepper yields approximately: 165 calories, 2 grams fat, 26 net carbs, 6.5 grams protein.

Plant Based Breakfast Muffins 🌱

• 1 - 12 oz. bottle Just Egg
• 1 tsp. garlic powder
• 1/4 tsp. crushed red pepper flakes
• 1/2 tsp. salt
• freshly ground black pepper
• 2 Beyond Sausage Hot Italian Links
• 1/3 cup chopped red onion
• 1/3 cup chopped bell pepper
• olive oil spray

Preheat oven to 300F.  Spray a muffin tin or 12 silicone muffin cups with olive oil spray.

Pour the just egg into a small mixing bowl and season with garlic powder, crushed red pepper, salt and freshly ground black pepper.  Whisk together and set aside.

Heat a small skillet over medium heat and lightly spray with olive oil spray.  Crumble the sausage links into the pan using your hands.  Cook for about 4 minutes, breaking it up with a wooden spoon, until cooked through.  Drain any excess fat through a colander and/or with paper towels.

Sprinkle the chopped onion and chopped bell peppers evenly into the muffin cups.

Sprinkle the cooked beyond sausage over the top and pour the eggs to just barely cover the ingredients. 

Pop them into the oven for 30 minutes, or until set.  Move the muffins to a cooling rack and enjoy warm!

Each muffin yields: 81 calories, 10 grams fat, .83 net carbs, 6 grams protein.

Plant Based Sausage & Vegetable Sauce over Zucchini Noodles

For the Sauce:

• 1 - 14 oz. package Beyond Meat Hot Italian Sausage Links
• 1 cup chopped red onion
• 1 cup chopped bell peppers
• 2 tsp. chopped garlic
• 1 tsp. Italian seasoning
• 1 tsp. onion powder
• 1/4 tsp. red pepper flakes
• 1/4 tsp. salt
• 1 - 24 oz. jar Rao's arrabbiata sauce
• olive oil spray

Heat a large skillet over medium heat and spray with olive oil cooking spray.  Use your hands to crumble the sausage links into into the pan.  Add the onion, bell pepper and garlic and continue to cook, breaking the sausage up with a wooden spoon, until veggies are translucent and sausage is cooked, about 5 minutes. 

Season with Italian seasoning, onion powder, red pepper flakes and salt and stir to combine.  Pour the sauce into the skillet and stir to mix well.  Bring sauce to a simmer, reduce heat to keep it at a simmer for 30 minutes.

For the Zucchini Noodles:

• 2 - 12 oz. packages frozen zucchini noodles
• Liquid aminos
• Garlic powder
• Crushed red pepper
• Freshly ground black pepper
• olive oil spray

While the sauce is simmering, heat a second skillet over medium heat and spray with olive oil spray.  Add the frozen zucchini noodles to the pan, cover and cook for about 10 minutes, stirring occasionally.  Once heated through, pour any extra liquid out of the pan and return it to the heat.  Lightly sprinkle with liquid aminos, garlic powder, red pepper flakes and freshly ground black pepper.  Stir to mix well and keep on warm until ready to serve, stirring occasionally. 

Use tongs to serve up the zucchini noodles onto your plate and scoop the sauce over the top. 

Sprinkle with vegan parmesan cheese if desired.

Serves 4.  Enjoy!

1/4 of the sauce recipe yields: 318 calories, 18 grams protein, 11 net carbs & 20 grams fat.

Ugly Sweater Party 2019 Menu (Vegan/Vegetarian)

Veggie Pasta Fagioli Soup

• Olive oil
• 1 1/2 cups dry small elbow pasta
• 2 tbsp. chopped garlic
• 1 large red onion, chopped
• 4 carrots, peeled and diced
• 3 stalks celery, chopped
• 6 cups reduced sodium vegetable broth
• 1 - 12 oz. jar salsa
• 1 - 15 oz. can petite diced tomatoes
• 1 - 10 oz. can Rotel tomatoes
• 1 1/2 tsp. dried basil
• 1 1/2 tsp. dried oregano
• 1 tsp. dried thyme
• 2 bay leaves
• 1 tsp. salt
•  1 tsp. freeze dried parsley
• 1 - 15.5 oz. can kidney beans, rinsed and drained
• 2 - 15.5 oz. cans small white beans, rinsed and drained

Drizzle a large stock pot with olive oil and heat over medium heat. Add the garlic, onion, carrots and celery to the pot.

Cook, stirring occasionally, until starting to tender, about 5 minutes.

Meanwhile, heat a large pot of water and bring to a boil.  Add the pasta and cook according to package directions.  Drain and set aside.

Add vegetable broth, salsa, tomatoes, Rotel, basil, oregano, thyme, bay leaves, salt and parsley to the stock pot and bring it to a boil.  Reduce heat to a simmer and simmer, covered, for 20 minutes.

Stir the cooked pasta, kidney beans and white beans into the stock pot and allow to warm, about 5 minutes. Remove bay leaves before serving.

Green Chile Soup

• 1/2 cup salsa verde
• 1 - 7 oz. can mild green chiles, drained
• 2 - 4 oz. cans hot green chiles, undrained
• 2 - 15.5 oz. cans small white beans, rinsed and drained
• 1 1/2 tsp. salt
• 2 tsp. garlic powder
• 1 tsp. cumin
• 1 tsp. ground coriander
• 1 cup uncooked brown rice
• 8 cups reduced sodium vegetable broth

Put all ingredients into your crock pot and give it a good stir.  Cover and cook on high for 6 hours.  If you are home, give it a stir every hour or so.  If not, no worries.

Keep warm until ready to serve.

Vegan Spiced Ranch

• 13 oz. package soft silken tofu
• 3 tbsp. unsweetened almond milk
• 2 tsp. onion powder
• 2 tsp. garlic powder
• 1/2 tsp. dried parsley
• 1/2 tsp. dried dill weed
• 1/2 tsp. dried chives
• 1/4 tsp. paprika
• 1/8 tsp. cayenne pepper
• 1/4 tsp. beau monde seasoning
• 1/2 tsp. salt
• freshly ground black pepper
• 1 1/2 tsp. white wine vinegar
• 1 tsp. chopped garlic
• dash Cholula hot sauce

Add all ingredients to a blender, cover and blend blend until creamy and smooth.  Transfer to a bowl and chill overnight.  Serve with fresh raw veggies.

Christmas Cucumber Salad

• 1 large English cucumber, partially skinned and chopped
• 2 red bell peppers, chopped 
• 1/2 cup chopped red onion
• 2 tsp. freeze dried minced parsley
• 2 tbsp. lemon juice
• 2 tbsp. olive oil
• 1/4 tsp. crushed red pepper
• 1/4 tsp. garlic powder
• 1 tsp. salt
• Freshly ground black pepper

Combine all ingredients together and toss well.  Let sit in the refrigerator until ready to serve.

Vegan Chocolate Chip Cookies

• 1 cup all purpose white flour
• 1/2 tsp. baking soda
• 1/4 tsp. salt
• 1/4 cup organic cane sugar
• 1/4 cup brown sugar
• 1/3 cup vegan chocolate chips
• 4 - 5 tbsp. unsweetened almond milk
• 2 tbsp. olive oil
• 1/4 tsp. vanilla extract

Combine the flour, baking soda, salt, sugar, brown sugar and chocolate chips in a mixing bowl, stir to mix well.

Add the 3 tbsp. almond milk, oil and vanilla and stir to form a dough. Continue to add the additional almond milk, if needed.  I needed to use all 5 tbsp. to form my dough ball.

Form the dough into one ball, cover and refrigerate for 2 hours.

Preheat oven to 325F.

Form dough into balls and place on a parchment lined baking sheet.

Bake for 11 minutes.  Remove from the oven and allow to sit on the sheet for 10 minutes before moving (or eating!).

Layered Polenta Lentil Casserole (Vegan/Vegetarian)

• 2 cups dry polenta
• 1/4 tsp. baking soda
• 1 tsp. salt
• 3 cups reduced sodium vegetable broth
• 1 cup uncooked sprouted lentils
• 2 cups chopped red onion
• 1 large green bell pepper, chopped
• 2 tbsp. chopped garlic
• 1 tsp. Italian seasoning
• salt & freshly ground black pepper
• olive oil spray
• 1 - 24 oz. bottle Rao's arrabbiata sauce, divided
• 2 cups kale, stems removed and chopped
• 2 tbsp. white wine vinegar
• 1 tbsp. tomato paste
• 1.5 oz. grated vegan parmesan cheese

First, add 8 cups of water to a medium saucepan and bring to a boil.  Gradually whisk in polenta, baking soda and salt.  Reduce heat to low and cook for about 20 minutes, whisking frequently, until mixture is thick and creamy.  Remove from heat and cover until ready to assemble.

Bring 3 cups reduced sodium vegetable broth to a boil in a medium pot.  Stir in 1 cup of lentils.  Cover the pot, reduce heat to a simmer, and let simmer for 5 minutes. Remove from the heat and let stand, covered, for 2 minutes.  Drain any excess broth. Return to pan and keep covered until ready to use.

Meanwhile, heat a large skillet over medium heat.  Spray with olive oil cooking spray and add the onion, bell pepper and garlic.  Sprinkle the Italian seasoning over the veggies and season with salt and freshly ground black pepper. Cook until softened, about 5 minutes.  Once lentils are cooked, add them to the veggie mixture along with 1 & 1/2 cups of sauce, the kale, vinegar and tomato paste.  Mix well and allow to stay on low heat, stirring occasionally, until ready to assemble.

Preheat oven to 350F.  Spray a 11x7 baking dish with olive oil spray.

Evenly spread 1/3 of the polenta into the baking dish.  Spread 1/2 of the veggie, lentil mixture over the top. Top it with 1/3 of the polenta.  Repeat with the remaining veggie, lentil mixture and remaining polenta.  Pop it into the oven and bake for 20 minutes.

Pull the casserole out of the oven and spoon the remaining 3/4 cup of sauce over the top.  Sprinkle the vegan parmesan cheese on top and pop it back into the oven, to warm the sauce and cheese, about 5 minutes. 

Let sit for 5 minutes before digging in.  Enjoy!