I’m a plant-based eater. I haven’t always been that way, and also try not to let that define me. I feel fortunate to have this choice, as many people in the world today wonder if they get to eat anything at all. All us veg, paleo, omnivorous…whatever your pick, are very lucky people that get to decide what diet works best for us. For me, that’s a diet that consists almost entirely of fresh vegetables, fresh fruits, nuts, seeds, legumes, and grains.
The only reason I’m stating this is because I’m going to be sharing some recipes my family and I enjoy. None of these recipes include meat, dairy, or eggs. I’m sure if you are an omnivore you could add any of those big three to the recipes listed if you wanted to. The plant-based eater in me recommends you enjoy them without those, but no judgement from me if you think you and yours would do better the omnivorous route.
1 cup Oats (rolled or steel cut*)
1 1/2 almond milk
1 tablespoon flax meal
1 tablespoon maple syrup
1/4 cup frozen or fresh blueberries
1 medium banana or apple or BOTH(sliced or chopped)
1. Mix Oats and flax meal in a sealable container (medium mason jar or Tupperware).
2. Cover with almond milk. You may need more than 1 1/2 cups, just make sure it covers the oats.
3. Add maple syrup and blueberries.
4. Refrigerate overnight or for at least 7 hours.
5. Top with sliced banana or apple or both.
*if you’ve never had steel cut oats you may want to just go with rolled oats on your first try. The steel cut oats tend to be a little tougher, so make sure they soak for a good 10 hours and are completely covered in almond milk. Just a heads up.
Easy Pancake and/or Waffle Mix
1. In a large bowl, mash 1 large banana and 1 tablespoon of vanilla extract.
2. Add 4 cups of oat flour (whole wheat is fine, too) and 1 tablespoon baking powder.
3. Add 4 cups of non-dairy milk (I recommend unsweetened almond milk) slowly and stir until all combined.
4. Let sit 5 minutes before using.
Morning Quinoa and Greens
- Bring 1 cup of water to boil in medium sauce pan.
- Stir in quinoa (if it is not packaged pre-rinsed, make sure to rinse). Bring water down to simmer, cover, and cook 15-20 minutes on low heat. Once finished, fluff with fork and let cool, uncovered.
- Roughly chop 3 cups of either spinach, kale, collard, or mustard greens.
- Bring 1/4 cup water to boil in a medium skillet. Reduce to medium heat, stir in greens, cover and occasionally stir over medium-low heat for 10 minutes.
- Remove greens from heat, uncover, and sprinkle lightly with Himalayan pink salt. Let cool.
- In a large bowl, add 1 avocado and a tablespoon of miso (white, brown rice, chickpea…whatever your preference). Mash together.
- Add greens and quinoa to the avocado/miso mixture. Mash together until combined to desired consistency. Taste and, if desired, add a bit more pink salt or lemon juice
Chickpeas and Greens
- In a microwave safe bowl, combine 1 can of chickpeas (with the juice), 1 teaspoon garlic powder, and 1 cup greens (spinach works best, kale works fine, too).
- Microwave 4 minutes.
- Add a few drops of extra virgin olive oil (optional, and I advise you use a tiny amount).
- Stir and enjoy!
Chickpea Avocado Spread
1. Drain and rinse 1 can of chickpeas.
2. In a medium mixing bowl, combine chickpeas with 1 ripe avocado, 1 teaspoon miso, 1 teaspoon garlic powder. Use a potato masher and mash to consistently of egg salad
3. Use as sandwich spread or top with a salad.
Instant Steamed Veggie Bowl
1. Chop 1 red bell pepper, 1 carrot, and a half a head of broccoli. Wash and let drain. Combine in a Tupperware or some sort of vessel to your place of work or refrigerator.
2. Chop 1 block of extra firm tofu (my brand of choice is Trader Joe’s sprouted). Put in separate container.
3. When ready to eat, pour veggies into heat safe bowl or container. Using a hot water tower(you can find a spout on most office coffee makers or even convenience stores) or water boiled in a tea kettle (if all else fails, just go to a cafe and ask for a 16-20 ounce cup of water to go), submerge the chopped veggies in hot water. Let soak 5 minutes. Carefully drain with plate trick*.
4. Mix in tofu. Add salt and any other sauces and spices.
*plate method: cover the bowl with a plate and carefully tilt it over the sink as you barely pull back the lip closest to the sink. Be very, very careful not to burn yourself and proceed at your own risk.
Roasted Potato Wedges
1. Slice up 4 russet potoes into 1/2 inch thick pieces (somewhere between a wedge and a “frie”). Combine in large bowl. Cover with cold water and let soak for 15 minutes. Pre-heat oven to 420 F.
2. Drain potatoes and return to bowl. Liberally grind pink Himalayan salt and black pepper. Add 1 1/2 tablespoon garlic powder. Cover bowl and shake aggressively to ensure all potato pieces are seasoned.
3. Line two baking sheets with parchment paper or non-stick baking mat. Lay out wedges as uniformly as you can. Try to keep them from touching but it’s not the end of the world if they do.
4. Bake wedges for 35 minutes. Check to see if they are done, as they may need more time. They should be golden brown and a little puffy. If not, increase time in 10 minute intervals.
5. Let them cool for a couple minutes before digging in. These little fuckers are hot.
Veggie Burgers ala Kyle Style
This a big one so I’m going into a bit more detail.
1 white onion(minced)
4 cloves garlic(minced)
2 carrots(cubed or finely chopped)
1 1/2 cups spinach (chopped)
1 cup broccoli florets
1 cup oats
2 tablespoons whole wheat flour
1 cup cashews (if using raw, soak for 8 hours and rinse)
1 cup cooked or canned brown lentils (1/2 cup dry lentils cooked in boiling/simmering water for 20 minutes should get you there)
1 teaspoon sea or kosher salt
Black pepper to taste
1 tablespoon ketchup
1 tablespoon A1 Steak Sauce (Yes, it’s vegan and even soy-free! I triple-checked)
2 table spoons strong mustard (Dijon or spicy recommended)
1/4 cup flax meal
1/4 cup nutritional yeast
1. If you are cooking lentils, get those going while you do your prep. I encourage you to cook your own. Brown lentils are dirt-cheap and cooking them fresh is much easier on your body’s digestive system than canned ones, but you’ll be fine either way.
2. Chop all veggies and garlic.
3. Add 2 tablespoons water to a large skillet and heat over high. When water starts to boil, reduce heat to medium and add all veggies and garlic. Cover and cook for 10 minutes, stirring occasionally. Add 1 tablespoon more water at a time if veggie mixture starts to stick.
4. In a large bowl combine mustard, ketchup, A1 Steak Sauce, flax meal, nutritional yeast, salt, fresh ground pepper(to taste and not necessary), oats, whole wheat flour, and cashews.
5. Add lentils and veggies to bowl in Step 4
6. Combine together and mash to desired consistency. Potato masher works great for this.
7. Allow mixture to cool. Refrigerator is a good method, slightly covered, 30-40 minutes.
8. Heat pan over medium heat.
9. Form patties using lid from a peanut butter jar or mason jar. Anything that helps you form relatively uniform and medium thick patties.
10. Cook over medium heat, 4 minutes each side, flipping carefully to keep consistency.
*Note: this mixture would also work great as a lentil loaf.
Tomatillo White Bean Mushrooms
1. Rinse and drain 1 can cannelli beans.
2. Dice 1 yellow onion and 5 cloves garlic.
3. Heat large Dutch oven or saucepan over medium heat.
4. Once the cooking vessel is hot, add a few tablespoons of water, the onion, and the garlic. Sauté 4 minutes.
5. Add 1 teaspoon chili powder, 1 teaspoon cumin, 1/2 teaspoon salt and stir in. Saute 1 or 2 more minutes, add a little more water 1 tablespoon at a time if the mixture is sticking.
6. Add 2 cups sliced crimini or white mushrooms, 1 quart veggie broth, 1 jar of heavily based tomatillo salsa (or a can of tomatillos), 2 small cans diced roasted peppers. Bring to a boil over high. As soon as it boils, reduce to slow simmer and cover. Cook 20 minutes.
7. Add beans and 1 cup spinach or kale. Cook 7 more minutes.
8. Serve with warmed corn tortillas.
That’s all for now. There are plenty more to come, but those are all meals I’ve found that are great either a few hours before or after a run.