Herby Lime Edamame Spread

Recipe from Catherine Perez of Plant Based RD 
Husband-Tested in Alice’s Kitchen
Makes 4 generous sandwiches

This makes a mighty fine sandwich.  The spread and pickled salad can be made in advance on meal prep day.  We ate it as an open-face sandwiches, but it would be a lot less messy if they were in a wrap or topped with another slice of toasted sourdough.  This one’s a keeper! 

Ingredients
12 oz bag frozen edamame
2 Tablespoon avocado oil
1 shallot, peeled and roughly chopped
4 garlic cloves, peeled and crushed
1 serrano pepper or jalapeno pepper (I used jalapeno.)
2 teaspoons yellow miso paste
½ teaspoon coriander
½ teaspoon five spice powder
Juice and zest of 1 lime
Pinch of granulated sugar (optional)
1/3 cup cilantro leaves (I substituted chives and mint. I think basil or Thai basil would be lovely too.)
Kosher salt
Crushed pistachios for serving (optional, maybe ½ Tablespoon per sandwich)

Onion Radish Salad (I substituted Sumac Onion Salad for this because I already had some in the fridge.)
2 teaspoons yellow miso paste
2 teaspoons maple syrup
1 Tablespoon rice vinegar
1 teaspoon sesame oil plus more for serving if desired
Juice of 1 lime
½ medium red onion, thinly sliced
7 radishes, thinly sliced
2 Tablespoon cilantro, minced (optional)

To prep the edamame from frozen, place in a heat-safe bowl and cover with boiling water. Cover and allow to sit for 5 minutes, then drain and set aside.
Heat oil in a small saucepan over medium-low heat. Add the shallot, garlic, serrano, and a pinch of salt. Cook, stirring occasionally, until softened and lightly golden, about 2-3 minutes. Remove pan from heat and allow to cool for 5 minutes. Transfer the sautéed veggies and oil to a food processor or blender cup. Add the edamame, miso paste, coriander, five spice, lime juice and zest, 1/4 tsp salt, and a pinch of sugar (if using). Process the mixture on high, scraping down the sides as needed until smooth. If the mixture is too thick and not blending well, add a small splash of oil (or water) and process again until creamy. Add the cilantro and pulse just until combined and finely minced. Taste and adjust salt or lime juice as needed. For the salad, whisk together the miso paste, maple syrup, vinegar, oil, and lime in a medium mixing bowl until smooth. Add the onions, radishes, cilantro and a pinch of salt. Toss well, then gently massage the dressing into the vegetables until slightly softened. Cover and refrigerate until ready to use. To assemble, toast your bread then spread a generous serving of the edamame spread on each slice. Top with the onion radish salad (or Sumac Onion Salad), sprouts or lettuces, a small drizzle of sesame oil (optional) and crushed pistachios.

Nutritional Information: (1 of 4 open-face sandwiches w/spread, sourdough bread, Sumac Onion Salad and sprouts) 342 calories; 15.9 g protein; 13.1 g fat; 41.7 g carbohydrates; 7.6 g fiber; 97.0 mg calcium

Healthy Chocolate Zucchini Cake Recipe (vegan, gluten-free, and oil-free)

Servings: 12 
Recipe from Nisha Melvani of Cooking for Peanuts
Husband-Tested in Alice’s Kitchen

This snack cake is moist, chocolatey, fiber-packed, and naturally sweetened with dates. Perfect with a cup of hot tea or packed in a lunchbox.

Ingredients
1 medium-large zucchini 1½ cups julienned and chopped zucchini (about 180 g)
¾ cup oat flour
¾ cup sorghum flour or whole wheat flour or millet flour
⅓ cup plus 1 tablespoon cocoa powder
1 ½ teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt optional

Wet Ingredients:
8 ounces silken tofu or unsweetened yogurt
1 cup large Medjool dates pitted (11 dates)
½ cup unsweetened nondairy milk soy, oat, cashew, or milk of choice
2 teaspoons vanilla extract
1 tablespoon apple cider vinegar
1 tablespoon peanut butter or any nut or seed butter, or tahini 
⅓ cup chocolate chips

Instructions
1. Preheat the oven: Preheat the oven to 350°F (175°C). Use a 9 × 6½ × 2-inch baking dish, or an 8-inch square or 9-inch round pan. Lightly grease the dish as needed if it is not nonstick.
2. Prepare the zucchini:  Julienne the zucchini, then cut the longer strips into pieces about 1½ inches long. Alternatively, grate it using the large holes of a box grater. Measure 1½ cups (180 g). Do not squeeze the zucchini—you want to keep its natural moisture.
3. Combine the dry ingredients: In a large bowl, whisk together the sorghum flour, oat flour, cocoa powder, baking powder, baking soda, and salt (if using).
4. Blend the wet ingredients: Add the silken tofu, Medjool dates, nondairy milk, vanilla extract, apple cider vinegar, and peanut butter to a blender. Blend until completely smooth.
5. Make the batter: Pour the blended wet ingredients into the dry ingredients and stir until almost combined. Fold in the zucchini and optional chocolate chips just until incorporated. The batter will be very thick—this is normal. Let it sit briefly so the zucchini releases some moisture and the batter becomes easier to spread.
6. Transfer to the baking dish: Scoop the batter into the prepared baking dish. Gently shake or agitate the dish to help level the thick batter. In my 9 × 6½-inch dish, the batter was about 1½ inches deep. If desired, top with a little finely grated zucchini and sesame seeds.
7. Bake: Bake for 25 to 30 minutes, until the center is set and a toothpick inserted into the center comes out with a few moist crumbs. If the top looks dry after about 20 minutes, optionally brush it very lightly with oil using a pastry brush.
8. Cool: Let the cake cool completely in the baking dish before slicing. The moist crumb will continue to set as it cools.

Notes
Zucchini: I prefer to julienne the zucchini using a julienne grater, then cut the strips into about 1½-inch pieces. You can also use the large holes of a box grater for a finer texture. Do not squeeze out the moisture—the zucchini's natural moisture helps hydrate the thick batter and keeps the cake moist. Sorghum flour is a naturally gluten-free whole-grain flour that adds fiber and structure while keeping the cake tender. It has a mild, slightly sweet flavor that works well with cocoa without competing. Find sorghum flour at your local health foods store.  Baking dish: The original recipe used a 9 × 6½ × 2-inch baking dish, with the batter about 1½ inches deep. But I didn’t have one of these, so I used a 9-inch round cake pan. The author said that an 8” square cake pan would also work. The cake will be slightly thinner using different pans, so start checking for doneness a few minutes earlier. Most baking pans will work if you keep the batter 1½ inches deep. 

Nutrition (1 of 12 servings) Calories: 146kcal | Carbohydrates: 26g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.5g | Sodium: 52mg | Potassium: 250mg | Fiber: 4g | Sugar: 12g | Calcium: 57mg | Iron: 1mg

Roasted Tomato & Red Pepper Soup (Vegan)

Here's this delicious soup served up with whole grain sourdough
toast spread with Vegan Pimento Cheese and
topped with homegrown sprouts and a local tomato. 
The grapes top off the meal with a sweet touch.

Recipe from Julia Maiten 
Husband-Tested in Alice’s Kitchen

I actually didn’t have Roma tomatoes for this, but I did have lots of smallish tomatoes and cherry tomatoes and this soup turned out beautifully.  There’s very little active time to making this soup.  Just pop the tomatoes, garlic and the peppers in the oven to roast and then when they’re done, mix in the rest of the ingredients, heat and then blend until smooth.  Be sure to use a good quality balsamic vinegar.  It will make the soup sing!

Ingredients:
6 Roma tomatoes, quartered
½ head of garlic, peeled, cloves left whole (I used a whole head of garlic.)
2 red bell peppers, sliced
3-4 Tablespoons olive oil (I used 2 Tablespoons.)
2 Tablespoons balsamic vinegar
1 Tablespoon dried oregano
1 teaspoon salt
1 can diced or crushed tomatoes
½ teaspoon sugar
salt and black pepper, to taste
water, as needed

Method:
Preheat the oven to 180°C or 350°F.
Add the tomatoes, garlic, red peppers and shallots to a large baking dish or sheet pan. Drizzle with olive oil and add the balsamic vinegar, oregano and salt. Toss everything well until evenly coated.
Roast for 60 minutes, stirring everything once halfway through, until the vegetables are soft, caramelized and slightly charred around the edges.
Transfer the roasted vegetables to a large pot and add the canned tomatoes and sugar. Bring to a gentle simmer and cook over low heat for about 5 minutes, adding a splash of water if the soup is too thick.
Blend until completely smooth using an immersion blender or regular blender. Add more water until you reach your preferred consistency, then season generously with salt and black pepper.
Serve hot with crusty bread or Vegan Pimento Cheese Sandwich.

Creamy Tahini Harissa Artichoke Dressing

Recipe from Cooking For Peanuts 
Husband-Tested in Alice’s Kitchen
Makes about 1½ cups

This is one dynamo of a salad dressing.  It’s full of smoky, tangy and slightly sweet flavor that will make your salads sing. I recommend doubling this recipe so you’ll have plenty for a week’s worth of salads, veggie dishes, sandwiches or grain bowls.

¼ cup fresh lemon juice (about 1 medium lemon)
2 Tablespoons tahini
¼ cup jarred artichoke hearts, drained
2 Tablespoons nutritional yeast or 1 Tablespoon yellow or white miso**
2 teaspoons harissa (I use mild) or harissa seasoning***
2 teaspoons maple syrup or date syrup or 1 pitted date, plus more to taste 
2 cloves garlic
2 Tablespoons water to thin, plus more as needed
Salt and freshly ground black pepper, to taste

Place all of the ingredients in a high speed blender and blend until smooth and creamy.  Add water to make it the consistency you like.  Store in an airtight container in the fridge.

Nutritional Information: (1 of 3 servings)
Calories: 108kcal | Carbohydrates: 11g | Protein: 5g | Fat: 6g | 
Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 168mg | Potassium: 185mg | Fiber: 3g | Sugar: 4g | Vitamin A: 8IU | Vitamin C: 9mg | Calcium: 24mg | Iron: 1mg

Notes: 
If you can’t find Harissa paste or Harissa seasoning, you can make your own: Harissa seasoning:  1 teaspoon smoked paprika + ½ teaspoon garlic powder + ½ teaspoon cumin + ¼ teaspoon crushed red pepper or cayenne + salt to taste. 
Reviewers suggested omitting the salt and using miso instead (in addition to the nutritional yeast.)

Herby Rice Salad

 
Recipe from Julia Maiten
Husband-Tested in Alice’s Kitchen
Makes 1-2 servings

This is just the perfect salad in that it can be made in advance, it’s great for meal prep day, it can use up left over grains and veggies, and it can be taken on a picnic, a pitch-in or in a lunchbox for work or school.  It’s full of good-for-you ingredients too.  To top it all off, this salad is absolutely delish!

Toasted Coriander Dressing:
½ teaspoon coriander seeds, toasted in a dry pan
Juice from ½ lemon
½ teaspoon Dijon mustard
1-2 Tablespoon extra-virgin olive oil (You can cut back on the fat by substituting aquafaba for half of the olive oil.)
1 clove of garlic, finely minced or grated
good amount of salt & pepper

Salad:
Cooked brown rice, cooled (I used a brown rice-wild rice mix.)
Crispy chickpeas (I didn’t have these, so I substituted steamed & blanched fresh peas.)
3-4 radishes, thinly sliced
½ red onion, thinly sliced (I used Sumac Onion Salad instead of the plain red onion.)
Fresh mint, finely chopped
Fresh parsley, finely chopped
Fresh dill, finely chopped
Small handful toasted seeds or nuts (I used pistachios.)

Optional:  I added veggies that I had left over (blanched broccoli, cauliflower and ½ bell pepper.)

Method: 
Grind the coriander in a mortar & pestle or in a spice grinder until fine. Add to a small bowl with the other dressing ingredients and mix until combined. 
Add the salad ingredients to a large bowl and mix with the dressing. 

Yamitsuki Cabbage Salad

Recipe from Nena Creates Facebook Reels
Husband-Tested in Alice’s Kitchen
Makes 4 servings

Well, this is just scrumptious and so easy to make.  It’s a nice change from the usual cabbage recipes we use in our neck of the woods.  We thought this was good enough for company.

Ingredients
1/2 head medium cabbage 
1/2 tsp kosher salt
1/2 tsp Easy Vegetable Bouillon Powder 
2 tbsp roasted white sesame seeds
2 tbsp roasted sesame oil
1-2 cloves garlic, finely minced or grated
Optional: garnish with additional sesame seeds

Instructions
Cut cabbage in half, remove core and discard. Cut cabbage into 1” cubes and thoroughly wash and dry (I used a salad spinner.)
In a mortar and pestle or spice grinder, grind the toasted sesame seeds. Leave some seeds ungrounded for variety of texture, if you wish.
Crush garlic using either a garlic press or finely mincing or grating (all based on preference or what you have available). Add garlic to small bowl with sesame oil.
Add cabbage to a large container with a lid. Add salt and chicken OR mushroom bouillon and hand massage into cabbage OR close lid and shake aggressively to evenly distribute the seasonings.
Add garlic and sesame oil. Top with sesame seeds. close lid and shake aggressively to evenly distribute the added seasonings.
Serve immediately and enjoy! Transfer any leftovers into an airtight container and store in fridge for up to 2 days.

Lemon Pesto Potato Salad

Here we have the Lemon Pesto Potato Salad served along with Marinated Baked Tempeh and a salad made with Homemade Vegan Tahini Caesar Salad Dressing

Recipe from Trader Joe’s

Husband-Tested in Alice’s Kitchen

Serves 3-4

Well, this just makes the hubster happy.  It makes me happy too, because it’s a cinch to make, especially when using pre-made lemon pesto sauce.  Homemade lemon pesto sauce would be lovely as well.  But, if  you’re looking to save time, Trader Joe’s Lemon Pesto Sauce will do that. The jarred kind is not vegan, but there are loads of vegan lemon pesto recipes out there to try.  

Ingredients 

1 pound potatoes, cut into bite-sized chunks or thickly sliced 

3 Tablespoons Trader Joe’s Lemon Pesto Sauce 

Sea salt, to taste 

Freshly ground black pepper, to taste

¼ cup finely chopped mint, to serve (Parsley would make a fine substitute, but the mint is quite lovely in this dish.)

Directions 

Bring a large pot of water to a boil.  

When the water begins to boil, add the potatoes with a generous pinch of salt. 

Reduce heat to medium-low and simmer 9-10 minutes, or until potatoes can be easily pierced with a fork. 

Reserve ¼ - ½ cup of starch water from the pot, before draining the potatoes. (You may not need all the water.)

While the potatoes are cooking, add the Lemon Pesto Sauce to a large bowl. Slowly add a bit of the starch water a little at a time. Whisk until the sauce has thinned a bit and has completely emulsified with the water. 

Add potatoes to the bowl and toss until completely coated in the sauce. The potatoes will also eventually absorb most of the sauce.

Season with salt and a few cranks of pepper. 

Carefully toss the potatoes with chopped mint before serving.

Miso Orange Rice w/Tofu

Recipe from Julia Maiten
Husband-Tested in Alice’s Kitchen
Makes 2 generous servings 

I enjoy watching and learning from Julia Maiten’s fabulous YouTube channel.  This recipe came from an episode that she filmed while she was feeling under the weather.  The theme was nourish bowls. (This goes to show you that this recipe is super easy to make and nourishing since she prepared it while not feeling her best.) While watching this particular episode, I realized I had all the ingredients to make this quick dish.  I followed the recipe to the letter with two exceptions.  The original recipe called for two blocks of tofu.  I just used one block and it was plenty for two generous servings. I didn’t use leftover rice, but she did say that any grain would work in the recipe.  I had some leftover farro in the fridge and it worked perfectly fine. We thought this nourish bowl was quite yummy.  I think it will make a delicious addition to my lunchbox food prep rotation.

Miso Orange Sauce: 
1 teaspoon miso paste
Zest and juice from 1 large orange 
1 Tablespoon soy sauce
1 small clove of garlic, finely minced 
1 cm fresh ginger, grated or 1 heaping teaspoon minced ginger from a jar
1 Tablespoon toasted sesame oil

Salad:
1 block extra firm or super firm tofu, pressed
1¼ cabbage, thinly shredded
½ cucumber, cut on a bias
2 scallions, thinly sliced
Small handful of parsley, roughly chopped
About 2 cups cooked basmati rice or cooked farro or cooked quinoa (leftovers work well here)
Kosher salt, to taste 
Freshly ground pepper, to taste

Instructions:
Preheat the oven to 425F. Start by making the sauce. Mix together all of the ingredients in a small bowl or jar. 
Cube or tear the tofu and add to a baking dish along with about 1/3 of the sauce. Mix to combine, then bake at 425F for 20 minutes. 
In the meantime, prepare the vegetables: shred the cabbage and cut the cucumber, scallions and parsley. 
Once the tofu is crispy and golden brown, put the salad together in a large bowl: cabbage, cucumber, scallions, parsley, basmati rice, tofu and the remaining dressing.
Season to taste and enjoy.

Curried Butternut Squash Soup (Vegan)

Recipe from Minimalist Baker 
Husband-Tested in Alice’s Kitchen
Makes 4 servings

Creamy Curried Butternut Squash Soup is a savory, simple soup that's perfect for the fall and winter months. Pictured is the soup topped with Sweet Pumpkin Crunch (recipe below) and served with whole grain sourdough toast and vegan butter plus a salad full of fall veggies, Sumac Onion Salad and Tahini Caesar Dressing.  

1 Tablespoon coconut or avocado oil
2 medium shallots (thinly diced)
2 cloves garlic, minced 
6 cups peeled & chopped butternut squash (1 small butternut squash yields ~6 cups or 840 g)
1 pinch each sea salt + black pepper (plus more to taste)
1½ Tablespoons curry powder
¼ teaspoon ground cinnamon
1 (14-ounce) can light coconut milk
2 cups vegetable broth 
1-3 Tablespoons maple syrup 
1-2 teaspoons chili garlic paste (optional)

Heat a large pot over medium heat.
Once hot, add oil, shallots, and garlic. Sauté for 2 minutes, stirring frequently.
Add butternut squash and season with salt, pepper, curry powder, and ground cinnamon. Stir to coat. Then cover and cook for 4 minutes, stirring occasionally.
Add coconut milk, vegetable broth, maple syrup or coconut sugar, and chili garlic paste (optional - for heat).
Bring to a low boil over medium heat and then reduce heat to low, cover, and simmer for 15 minutes or until butternut squash is fork tender.
Use an immersion blender or transfer soup to a high-speed blender, and purée on high until creamy and smooth. If using a blender, return soup back to pot.
Taste and adjust seasonings, adding more curry powder, salt, or sweetener as needed. Continue cooking for a few more minutes over medium heat.
Serve with Sweet Pumpkin Crunch or Spicy Pepitas.
Store leftovers covered in the refrigerator for 3-4 days or in the freezer up to 1 month. Best when fresh.

Nutritional Information (1 of 4 servings) Calories: 287;Carbohydrates: 48.8 g; Protein: 5.1 g; Fat: 11 g; Saturated Fat: 8 g; Polyunsaturated Fat: 0.35 g; Monounsaturated Fat: 0.9 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 287 mg; Potassium: 1123 mg; Fiber: 12.4 g; Sugar: 15.1 g; Vitamin A: 35550 IU; Vitamin C: 72.6 mg; Calcium: 180 mg; Iron: 3.8 mg

Sweet Pumpkin Crunch
Servings: 8 Calories: 83 
Author: Nisha Vora of Rainbow Plant Life
¼ teaspoon ground cinnamon
¼ teaspoon freshly ground nutmeg (optional)
¼ teaspoon ground allspice (or 1/8 tsp ground cloves)
⅛ teaspoon cayenne pepper
A big pinch of kosher salt
1 Tablespoon extra-virgin olive oil (use ½ Tablespoon for a nonstick pan)
¾ cup pepitas 
1 Tablespoon pure maple syrup
Line a large plate with parchment paper. Stir the cinnamon, nutmeg if
using, allspice, cayenne, and salt together in a small bowl. Heat a medium frying pan for 1½ to 2 minutes. Add the olive oil and heat for 30 seconds. Add the pepitas. Cook for 2 ½ to 3 minutes, stirring from time to time, until they start to smell toasty and some have started to turn golden.
Add the maple syrup and spice mixture. Allow to sizzle, and stir very frequently, for
about 2 minutes, tossing to coat the pepitas in the mixture. Immediately, transfer the mixture to the lined plate and allow to cool for 5 minutes. Store in a jar in the pantry for at least 2 weeks.

Spicy Pepitas: 
Place 1 cup pepitas (pumpkin seeds) with 1 teaspoon oil, 1 teaspoon chili powder, and ¾ teaspoon Kosher salt on a rimmed baking sheet.  Toss to coat the seeds.  Slightly shake the baking sheet to evenly spread the seeds on the baking sheet. Roast at 375 until golden and fragrant, 6-8 minutes (you’ll hear them popping).  Cool completely on the baking sheet.  (Can be made ahead and stored at room temperature in an airtight container.)




 

Healthy Rice Crispy Squares (gluten-free and dairy-free)

Recipe from https://nutritioninthekitch.com/healthy-cocoa-rice-crispy-squares/
Husband-Tested in Alice’s Kitchen
Makes 9 to 12 squares depending on how big you wish your squares to be.

These delicious rice crispy treats is given a delicious chocolate twist with cocoa powder and natural sweetener. We like eating one with a cup of hot tea.  

Ingredients
4 cups brown rice crisps cereal (Nature's Path is great, but you can use
any brand)
¼ cup natural almond butter
1/3 cup raw honey
¼ cup Earth Balance vegan butter 
3 Tablespoons cocoa powder
¼ cup shredded, unsweetened coconut
1 teaspoon vanilla extract (optional)
Pinch of salt (optional)

Instructions
1. In a pan over low heat melt the vegan butter, almond butter, and honey
and stir until well combined.
2. In a large bowl add the rice crisps cereal, coconut, and cocoa powder.
3. Pour the melted almond butter mixture over the cereal mixture and stir
until well combined.
4. Press the mixture into a 8x8 pan lined with parchment paper (the
smaller the pan the thicker the squares).
5. Top with another piece of parchment paper and press the mixture firmly
into the pan. Very firmly.
6. Place the pan in the freezer for 1 hour and move to the fridge and leave
overnight.
7. In the morning cut into squares (9 or 12 squares depending on the size you wish) and enjoy!
8. Store the remaining bars in the fridge.

Nutritional Information: (1 of 12 squares) 108 calories; 2 g protein; 16 g carbohydrates; 5 g fat; 2 g saturated fat; 25 mg sodium; 0 mg cholesterol; 8 g sugars; 2 g fiber; 23 mg calcium

Creamy Vegan White Chili

Servings: 6 bowls
Recipe from Make It Dairy Free
Husband-Tested in Alice’s Kitchen

This was a pretty tasty chili with the bonus of having roasted cauliflower (a cruciferous veggie) as one of its stars.  Top it with some salsa and/or guacamole or just a mix of fresh tomatoes and avocado.

  
For the cauliflower
2 tablespoons olive oil
1 head cauliflower, cut into florets
½ teaspoon salt
½ teaspoon black pepper

For the chili
2 tablespoons olive oil
1 yellow onion, diced
1 green bell pepper, diced
6 cloves garlic, minced
1 fresh jalapeno, diced
2 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon salt
½ teaspoon chili powder
½ teaspoon black pepper
¼ teaspoon cayenne pepper
4 cups low-sodium vegetable broth 
30 oz cannellini beans, rinsed and drained
1 cup full-fat coconut milk
8 oz diced green chiles 
15 oz corn kernels
¼ cup fresh cilantro, chopped, plus more for serving
2 tablespoon fresh lime juice
4 scallions chopped, for serving

Instructions
Preheat oven to 425˚F and grease a baking tray. In a large bowl, add cauliflower, drizzle with olive oil and stir. Then sprinkle evenly salt and pepper. Add to your prepared baking sheet in an even layer with the cut side facing down. Roast for 20 to 25 minutes, or until a fork pierces through easily. Heat olive oil in a large pot over medium-high heat. Add onion, bell pepper and sauté 4 minutes until softened. Add garlic and jalapeño and sauté 30 seconds longer. Add in cumin, oregano, salt, chili powder, black pepper and cayenne. Stir until fragrant about 30 seconds. Add veggie stock and bring mixture to a boil then reduce heat to medium-low to simmer. Meanwhile, to a blender, add 1 cup of beans, ¼ cup broth from soup, 1 cup coconut milk, and both cans of green chilis. puree until nearly smooth**. Add pureed mixture, along with corn and remaining beans and stir well. Simmer for 10-12 minutes. Stir in cilantro, cooked cauliflower, and fresh lime juice. Let cook for 2-3 minutes or until everything is the same temperature. Serve with more cilantro, scallions, avocado slices and tortilla chips if desired.

Notes
Why does it matter the cut side is down on the cauliflower? This will increase the level of caramelization, which adds flavors to the overall dish.
For reduced spice: Leave out the fresh jalapeño and either use 2 cans of mild diced green chilis or for a really reduced spice, only use 1 can

Spinach & Artichoke Chickpea Salad (vegan)

Servings 4
Author Caitlin Shoemaker
Husband-Tested in Alice’s Kitchen

This was a big hit with the husband.  It’s pretty quick to make using a food processor.  A friend had given us a late summer tomato and so I served this on whole wheat lavash with that tomato.  I didn’t have any scallions or pepperoncini peppers.  So, I used a shallot instead and drizzled in some lemon juice for the pepperoncini.  I think this would be even better with the pepperoncini since I like a bit more kick.  This made a great lunch and we got some greens and beans in our meal because of it.

Ingredients
3 scallions, cut into 2” segments (I used 1 large shallot.)
¼ bunch parsley, roughly chopped
1 clove garlic
½ teaspoon red chili flakes, optional
¼ teaspoon kosher salt
black pepper to taste
¼ cup vegan mayo (I used easy-to-make Homemade Aquafaba Mayo.)
2 cups baby spinach
32 ounces canned chickpeas, drained and rinsed
14 ounce can quartered artichokes, drained and rinsed
½ cup shredded parmesan cheese (I used dairy-free) or 2 Tablespoons nutritional yeast
3-5 pepperoncini peppers, stems and seeds removed or 2 Tablespoons fresh lemon juice 

Instructions
1. Mayo Base: Add the green onion, parsley, garlic, chili flakes, salt, black pepper, and mayonnaise to a food processor with an S-blade attachment. Process until finely chopped.
2. Pulse: Add the spinach, artichokes, parmesan, pepperoncini peppers (if using), and chickpeas to the food processor and pulse until chopped to your liking, scraping the sides of the
blender as necessary. Season with additional salt and black pepper to taste.
3. You can serve it right away or store any of the leftovers in the refrigerator in an airtight
container for up to 5 days.

Nutritional Information: (1 of 4 servings) 402 calories; 20g protein; 44g carbohydrates; 18g fat (4 g sat fat); 1178mg sodium; 14mg cholesterol; 2g sugars; 16g fiber; 26mg vitamin C; 302mg calcium; 5mg iron/28% DV; over 100% DV of vitamins A and K and manganese

Simple Marinated Lentils

This was just the best salad ever
making use of these Marinated Lentils. 
The salad pictured above consisted of
baby greens, cucumber, scallions, Marinated Lentils,
steamed beets, vegan feta
and drizzled with Curried Tahini Dressing*.

Husband-Tested in Alice’s Kitchen

Makes about 6 servings

Marinating lentils is such a simple thing to do on prep day and yet marinated lentils adds a healthy dose of yumminess to any salad or nourish bowl.  

2 (15 oz.) cans lentils or about 4 cups cooked lentils, rinsed and drained
2 Tablespoons lemon juice
½ Tablespoon maple syrup
½ teaspoon fresh lemon zest
½ teaspoon kosher salt
½ teaspoon ground black pepper

Toss all of the ingredients in a bowl until they are well combined.  Place them in an air tight container in the fridge and allow the flavors to meld for at least a few hours before adding to salads or nourish bowls. 

Nutritional Information: (1 of 6 servings) 159 calories; 12 g protein; 28 g carbohydrates; 1 g fat (0 g sat. fat); 197 mg sodium; 0 mg cholesterol; 28 mg calcium; 4 mg iron/25% DV)  

*Curry Tahini Dressing 
3 tbsp. tahini
2 tbsp. lemon juice
2 tbsp. water 
1 tbsp. maple syrup 
1 tbsp. nutritional yeast 
2 tsp. curry powder 
1/2 tsp. sea salt 
Ground black pepper, to taste 

Whisk all of the salad dressing ingredients in a bowl until well blended.  Add to any favorite salad.  

2 Tablespoons dressing = approximately 62 calories

Spicy* Turmeric Pickled Cauliflower

Recipe from Chef Reilly Meehan (Instagram)
Husband-Tested in Alice’s Kitchen
Makes 2 (1 quart) Mason Jars

These spicy turmeric cauliflower pickles are just lovely. They will keep for a few weeks in the fridge.  Make a batch today so you’ll have a little flavor pop with your meals. 

1 head cauliflower (I used ½ head purple and ½ head orange.)
1¼ cup white vinegar
½ cup apple cider vinegar
¼ cup sugar
½ cup water
2 teaspoons salt
1-2 serrano peppers, sliced (I used one so that it wouldn’t be too spicy for the hubster.  You can also remove the seeds and the membranes to remove some of the heat.)
1 inch piece ginger, cut into chunks
3 cloves garlic, smashed
1 teaspoon peppercorns 
½ -1 teaspoon red pepper flakes (I used ½ teaspoon.) 
1 teaspoon ground cumin
1-2 teaspoons turmeric (I used 1 teaspoon because turmeric flavor can be a bit strong.)

Place all ingredients (except cauliflower) into a pot over medium heat and bring to a boil. Once it boils, turn to low and steep for 10 minutes.
Cut the cauliflower head into bite-sized chunks then place into a pickling jar, layering with the ginger, garlic and serrano pepper(s) from the pickling liquid. 
Pour the hot liquid over the cauliflower.  If the cauliflower is not covered with liquid, just add a bit of water to the jar until they are. Allow to sit at room temp for 30 minutes before popping on the lid. They will be ready to eat the next day and will get better the longer they “pickle” in the fridge.
Store the jars in the fridge for up to 4 weeks.
 

Green Goddess Soup (vegan)

Recipe from Calum Harris The 20-Minute Vegan
Husband-Tested in Alice’s Kitchen
Makes 4-6 servings

I thought this was delish!  If you are fortunate enough to have access to an herb garden, you must make this soup.  The herbs, along with fresh spinach and frozen peas, make this soup a vibrant green.  Potatoes make the soup creamy and hearty.  Nice enough for company!

Ingredients:

2 large Yukon Gold potatoes, peeled and chopped into small cubes
6 scallions, thickly sliced
4 large garlic cloves, peeled and sliced
Olive oil, avocado oil or sun-dried tomato oil (enough for sautéing the veggies)
6 cups vegetable broth (I used water and No-Chicken Better-Than-Bouillon.)
Large bunch of fresh mint, remove the leaves from the stems
2 cups frozen peas
Large bunch of baby spinach
Large bunch of fresh basil, remove the leaves from the stems
Large bunch of fresh parsley, trim off any tough stems (I didn’t have parsley and so I used chives instead.  If using chives, give them a rough chop.)
Kosher salt, to taste
Freshly ground black pepper, to taste

To Serve: (optional)
½ lemon, wedges
Drizzle of chili oil
Sourdough Toast
Vegan Parmesan Cheese, grated

Here are the ingredients all ready to go. 
This soup takes about 30 minutes, start to finish.

Instructions:

Heat a soup pot to medium-high.  Add enough oil to coat the bottom of the pot.  Add the potatoes, scallions and garlic slices to the pot and sprinkle them with salt and pepper.  Saute them for a few minutes, just until the scallions soften.  
Pour in 5 cups of the broth.  Bring to a boil.  Turn down the heat and simmer for about 10 minutes or until the potatoes are tender.  
Add the frozen peas and spinach.  Cook just until the peas are tender and the spinach is wilted and bright green.  
Add the fresh herbs.
Using a stick blender (or high speed blender) blend the soup until it is smooth or of a texture you prefer.  Add the extra 1 cup broth to loosen if the soup is too thick for your liking.  
When serving, top off the soup with a final seasoning of salt and pepper and a squeeze of lemon juice.  You can also spice it up a bit with a little drizzle of chili oil.  Vegan Parmesan cheese is a nice touch as well.  Serve with toasted sourdough, if desired.

Basic Delicious Tofu Scramble

Recipe from Alice’s Kitchen
Makes about 3 servings (335 g  or 11 oz. each) 

There are loads of scrambled tofu recipes out there, but when I want to make a simple, quick, and tasty version on food prep day, this is the one I go with. It’s quite nutritious and filling.  Serve it just like you might with scrambled eggs.  I like mine on toast or a tortilla spread with hummus, greens and topped with a fresh tomato.  

1 Tablespoon olive oil or vegan butter
16 oz. super firm tofu, patted dry and crumbled 
1 teaspoon onion powder 
1 teaspoon garlic powder
1 Tablespoon nutritional yeast
Kosher salt, to taste 
Freshly ground pepper, to taste 
½ cup unsweetened soy milk or more (other unsweetened plant based milk will do too)
2-3 cups or a large handful of baby kale or baby spinach (optional)

Heat a non-stick skillet to medium high.  Add the olive oil.  Add the crumbled tofu.  Sprinkle with the onion powder, garlic powder, nutritional yeast, salt and pepper. Stir to coat the tofu with the spices.  Allow the tofu to sit a minute so that it begins to get a tiny touch browned.  Stir it around to cook for a few minutes more.  Add the milk, stir and allow to cook for a few more minutes until the milk is absorbed.  Add the greens and stir just until they wilt and turn bright green.  Serve.

*Tofu scramble is a good dish to make on food prep day.  Just make a batch or two and store in an airtight container in the fridge.  Then, just scoop out what you need and zap it in the microwave to reheat.

Nutritional Information: (1 of 3 servings) 139 calories; 7 g fat (1 g saturated fat); 6 g carbohydrates; 15 g protein; 25 mg sodium; 0 mg cholesterol; 1 g sugars; 2 g fiber; 7 mg vitamin C; 234 mg calcium; 2 mg iron; 135 mg potassium; 87% DV vitamin A; 23% DV vitamin K; 19% DV vitamin B12

Chocolate Chickpea Cookies

Servings:18 cookies
Recipe from Lori Rasmussen of My Quiet Kitchen 

Chickpea Cookies are a deliciously fudgy and healthy cookie made with creamy almond butter, cocoa powder, and of course chickpeas. This quick and easy vegan dessert is a great way to use up extra chickpeas and satisfy your sweet tooth at the same time! Vegan and made without gluten, oil, or refined sugar. Ramp up the fun and add some of the extras noted at the end of the recipe.

Ingredients 
1 (15 oz) can chickpeas, rinsed and drained (1⅔ cup cooked chickpeas)
⅓ cup smooth almond butter, unsalted - or other nut/seed butter
¼ cup cacao or cocoa powder
¼ cup coconut sugar - or other granulated sweetener
3 Tablespoons maple syrup
2 teaspoons vanilla extract
¼ cup oat flour or Gluten Free Flour 1:1 blend (I used a blend of oat and buckwheat flours.)
¼ teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon fine sea salt
½ teaspoon cinnamon, optional
⅓ cup dairy-free mini dark chocolate chips 

Instructions
Preheat oven to 350 degrees F, and line one large or two small baking sheets with parchment paper or silicone baking mats.
After rinsing the chickpeas, thoroughly pat dry with a tea towel. Transfer to a large food processor. Add the almond butter, and process to combine.
Add the cacao, sugar, maple syrup, and vanilla. Process until fully combined, scraping down the sides of the bowl as needed.
Add the flour, baking powder, baking soda, and salt, and process again. Fold in the chocolate chips.
Using a small cookie scoop (1½ Tablespoon) or measuring spoon, scoop up the cookie dough and place on prepared pan(s). Leave in a ball shape. Bake for 7 minutes. Remove from oven, and use the underside of a fork to create a crisscross pattern on top, gently flattening the cookies into shape. Bake for another 3 to 5 minutes or until golden on the bottoms.
The cookies will be very soft straight from the oven. Cool completely, then store in an airtight container in the refrigerator for up to 5 days, or freeze for longer storage.
Variations 
¼ cup nuts - for added crunch, fold in chopped pecans, walnuts, or peanuts when adding the chocolate chips.
¼ cup coconut - add shredded coconut to the batter and press a pinch into the tops of the cookies.
Nutritional Information: (1 cookie) 94 calories; 12 g carbohydrates; 2.5 g protein; 4 g fat; 0 mg cholesterol; 72 mg sodium; 2 g fiber; 7 g sugars

Banana Bread Baked Oatmeal (Vegan, gluten-free, nut free option)

Recipe from fitgreenmind (Instagram) 

Husband-Tested in Alice’s Kitchen
Makes 6 generous servings

This scrumptious breakfast can be made in a jiffy using only the baking dish, so easy clean-up. Using spotty bananas will make the baked oatmeal especially sweet.  Serve this with a dollop of vegan yogurt and some fresh seasonal fruit for a lovely, tasty breakfast.

2 large ripe bananas, mash (The spottier the bananas, the sweeter the final result.)
1 1/3 cup (330ml) plant milk (I used unsweetened soy milk to bump up the protein.)
1/4 cup (60g) nut or seed butter (I used almond butter.)
4 Tablespoon maple syrup (You can also use agave syrup.)
1 teaspoon vanilla extract
2 cups (200g) old fashioned oatmeal (To make this gluten free, use gluten free oats.)
2 teaspoons baking powder
¼ -1/3 cup dark chocolate chips
Optional: ½ banana, sliced for decoration

Preheat the oven to 200C/400F. Use a baking dish.  (I used a 1½ quart 8” X 10” Corningware baking dish.) With a fork, mash the two large very ripe bananas right in the dish.  Stir in the nut/seed butter, the maple syrup, and the vanilla until well combined.  Slowly add the plant milk.  Stir until well combined.  
Add the oats, baking powder and the chocolate chips and stir well until everything is well incorporated. Decorate with some banana slices, if using.
Bake at 200C/400F for 30-35min and let it cool a few minutes before serving or storing.  Store in the refrigerator or the freezer.  

Date Dark Chocolate Pistachio Treat

Husband-Tested in Alice’s Kitchen
Makes 12 treats

When you’re hankering for something sweet, this quick to make treat will fill the bill.  You can make this nut free by using tahini or sunflower butter or pumpkin butter and by using seeds instead of nuts for the topping.  

12 large dates, pitted
¼ cup runny almond butter or other nut/seed butter
½ cup vegan dark chocolate chips
1 teaspoon coconut oil
¼ cup roasted pistachios, finely minced
¼ cup fine coconut flakes
Flakey sea salt, to taste

Once the dates are pitted, place them on top of a sheet of parchment paper lined cookie sheet a couple of inches apart.  Place another sheet of parchment paper over the top of them.  Use a rolling pin to flatten the dates. Remove the top parchment paper.
Drizzle a teaspoon of runny nut or seed butter over each flattened date.
Place the chocolate chips in a microwave safe bowl along with the teaspoon of coconut oil.  Microwave for about 1 minute, checking and stirring every 15 seconds until the chocolate is completely melted.
Drizzle the melted chocolate over each date.
Sprinkle dates with the finely minced pistachios, coconut flakes and then sea salt, to taste.
Place the cookie sheet in the freezer for about 30 minutes. Place the cookie sheet in the fridge for about an hour.
Gently remove the date treats and store them in an air tight container in the fridge.

Nutrition Facts: Serving size 1 of 12 servings (approx. 84g each)
121 Calories; Total Fat 8g; Saturated Fat 4g; Trans Fat 0g; Cholesterol 0mg; Sodium 203mg; Total Carbohydrate 12g; Dietary Fiber 2g; Total Sugars 8g (Includes 0g Added Sugars); Protein 3g; Vitamin D 0mcg; Calcium 47mg; Iron 1mg; Potassium 168mg

Nut Butter Banana Breakfast Muffins (Vegan)

Recipe from Julia Maiten (She also has a fabulous YouTube channel.)
Husband-Tested in Alice’s Kitchen
Makes 11-12 standard size muffins

These tender, fluffy muffins are perfect to prep ahead and keep in the freezer for a quick breakfast or snack. I did use a scale to make these instead of using measuring cups.  

The original recipe said it yielded 8 muffins, but I think she used a jumbo sized muffin tin.  I was able to make 11 muffins in a standard muffin tin.  I did fill the muffin tins a bit over the top, so I’m thinking if you filled the tins to the rim, you could get a dozen lovely muffins.  The original recipe called for peanut butter, but I had a partial jar of almond butter and a partial jar of cashew butter and wanted to use them up.  I’m thinking that if you can’t have nuts, you could use seed butter as well, such as sunflower seed butter or even tahini. I used some spelt flour along with all-purpose flour to make these a bit more healthful. I will definitely make them on repeat!

Ingredients:

3 large bananas, mashed (My bananas were huge, so I used 2½ huge bananas.)
2 Tablespoons flax meal 
2 Tablespoons water
90g nut butter (I used a mixture of cashew and almond butter.)
70g maple syrup
1 teaspoon vanilla extract
200g flour, or a mix of oat flour & flour (I used 100 g spelt flour + 100 g all-purpose flour.)
1 teaspoon baking powder
1 teaspoon baking soda
Pinch of kosher salt
½ cup dark chocolate chips, plus more for optional topping
Toppings: rolled oats, dark chocolate chips, optional

Instructions:
Preheat the oven to 180°C/360°F.  Line a standard muffin tin with paper liners.  (You can use oil spray if you wish.)
In a small bowl, mix the flax meal and the water and set aside. (This will become thick and will serve as the “egg.”)
Measure the flour(s), the baking soda, baking powder, and salt in a medium bowl.  Whisk until blended well.
Mash the bananas on a dinner plate and set aside.
In a large bowl, measure out the nut butter, maple syrup, and vanilla.  Add in the mashed bananas and the flax meal “egg.”  Stir well until all the wet ingredients are well mixed.
Add the dry ingredients to the wet ingredients and stir just until combined.  Gently stir in the chocolate chips.  
Scoop the batter into the muffin lined tin.  Top each muffin with a sprinkle of dry oats (I used quick oats.) and a few dark chocolate chips for garnish, if you wish.
Bake at 180°C/360°F for 25 minutes.  
Allow the muffins to cool just a bit before serving right away. 
They should cool completely before storing or freezing.
For a full meal, serve with yogurt, fresh seasonal fruit and/or berries and seeds.

Nutritional Information: (1 of 12 muffins) 160 calories; 5 g fat; 1 g saturated fat; 0 mg cholesterol; 183 mg sodium; 25 g carbohydrates; 8 g sugars; 3 g fiber; 4 g protein; 4 mg calcium