Quick and Easy Breakfasts
To a cereal bowl, add your favorite smoothie and top with toasted oats, fresh fruit, nuts and seeds.
See alsoRainforest Acai Breakfast Jars.
Eat your premade granola straight up with milk or a milk alternative, or in a parfait with yogurt and heaps of fresh fruit.
See alsoSimple Sunflower Seed Granola.
Reheat your prepared grains with milk or a milk alternative, cinnamon and maple syrup and top with toasted nuts and fresh fruit.
Simple and Delicious Snacks
Bugs on a Log
Top celery sticks with 1 tbsp nut or seed butter and sprinkle with dried fruit such as raisins, currants or mulberries.
Veggies with Bean Dip: To a food processor, add 1 cup prepared beans with 1/2 cup water and juice of 1/2 lime; process until smooth. Serve with veggie sticks.
See also Roasted Cauliflower Tahini Dip.
Add 1 cup diced tomatoes, 1 diced avocado, 1/4 cup chopped cilantro and 1 minced green onion to 1 cup prepared beans. Mix together and serve with organic corn chips or toasted whole-grain pita chips.
See also5 Homemade Salsas.
Preheat oven to 300°F and line a baking sheet with parchment paper. To a medium bowl, add 4 cups torn kale and/or Swiss chard. Toss in 2 tsp grape seed oil and seasoning of your choice. (Try 1 tsp smoked paprika and 1/4 cup nutritional yeast for a tasty combination.) Spread evenly on baking sheet without overlapping and bake for 25 minutes or until crispy. Rotate sheet in oven and toss halfway during cooking if necessary. Sprinkle with 1/8 tsp salt.
See alsoSpicy Parmesean Collard Chips.
Under 40 Minute Main Meals
Bean & Grain Bowl
Grains + beans + grated veggies + greens + seeds + nuts + avocado + your favorite dressing
See alsoLoaded Quinoa Bowl.
Cream of Cauliflower or Broccoli Soup with Sautéed Greens
To a large stock pot, add 2 cups thawed, steamed cauliflower or broccoli, 2 cups milk (avoid nonfat for this use), 2 cups vegetable stock, 1 cup white beans, 1 cup sautéed onions, 2 cloves garlic and 1/4 tsp salt; purée with an immersion blender. Heat on medium. Add 1 cup sautéed greens and serve with a piece of crusty whole-grain garlic toast.
See also Thai-Inspired Tomato Soup.
In a large sauté pan over medium-high, heat 1 tsp grape seed oil. Add 2 cups prepared grains and sauté for 5 minutes. Add garlic, prepped veggies of your choice, greens and 1 tbsp low-sodium tamari. Sauté for another 5 minutes. Top with chopped fresh basil and a squirt of lemon juice. Serve with steamed edamame, marinated tempeh, toasted almonds or sesame seeds.
Green Bean Burrito:
Grains + grated veggies + greens + beans + avocado + hot sauce in a collard green or whole-grain wrap
See also Chicken Vegetable Pesto Wrap.
Green Goddess Salad
Greens + steamed broccoli + chopped celery + favorite leafy herbs + pumpkin seeds + avocado + edamame + your favorite dressing
Sesame & Peanut Ginger Stir-fry
In a large wok over medium-high, heat 2 tsp sesame oil. Add 1 tbsp puréed ginger, 1 tbsp puréed garlic and 1 minced red chile with 4 cups of your choice of prepped vegetables. Mix together 1/2 cup peanut butter with 1/2 cup water and 1 tbsp tamari and add to stir-fry; cook until heated through. Serve over reheated grains and top with sesame seeds, green onions and toasted peanuts.
In a large saucepan over medium-high, reheat beans (about 1 cup per sandwich), about 5 minutes. Serve on a whole-grain bun with green onions and your favorite dairy or non-dairy sour cream and cheddar cheese.