Roasted Sweet Potato Tacos

Roasted Sweet Potato Tacos

Cook and Prep Time: 50-60 minutes

Serves:  4-5

You Need

  • 2 Sweet Potatoes, cubed
  • 1 tbsp. Garlic Powder
  • 1 tbsp. Onion Powder
  • 2 tsp. Smoked Paprika
  • 1 tbsp. Ground Cumin
  • 1 tsp. EVOO
  • Salt & Pepper, to taste
  • 1 15 oz. can Pinto Beans, rinsed & drained
  • 1 Red Onion, diced
  • 3-4 cloves Garlic, minced
  • 1 tbsp. Garlic Powder
  • 1 tbsp. Onion Powder
  • 2 tsp. Smoked Paprika
  • 1 tbsp. Ground Cumin
  • 1 tbsp. Tamari
  • Salt & Pepper, to taste
  • Vegetable Stock, as needed
  • Taco Shells, as needed

DIRECTIONS

  1. Rinse and chop the produce accordingly.  Preheat your oven to 400˚F.  Line 1 baking tray.
  2. Make the potatoes.  Toss sweet potatoes in garlic powder, onion powder, smoked paprika, cumin, salt, pepper, and 1 tsp. olive oil.  Roast for 25-30 minutes, until tender, tossing halfway.
  3. Make the beans.  Set a skillet to medium heat.  Once hot, add red onion and garlic.  Cook until onion is translucent.  Then, add beans, and cook for 2-3 minutes.  Add spices, and toss to combine.  Remove from heat and set aside for plating.
  4. Warm the tortillas.  Place each tortilla on an open flame and grill for 30 seconds per side.
  5. Plate tacos and serve with lime wedges.  Serve with slaw, hot sauce, and guacamole. Enjoy!

Spaghetti Squash & “Meat-less” Balls

Spaghetti Squash & Black Bean “Meatballs”


Cook and Prep Time: 50 minutes
Serves: 3-4


You Need

• 1 Spaghetti Squash, halved lengthwise, seeds removed
• 1 large can Black Beans, rinsed and drained
• 1 large can Tomato Puree or Sauce
• 2 cups Oat Flour
• 1 Yellow Onion, diced
• 1 head Garlic, minced
• Salt, to taste
• Black Pepper, to taste
• 1 tbsp. Garlic Powder
• 1 tbsp. Onion powder
• 1 tbsp. Tamari
• 2 tsp. Oregano
• 2 tsp. Smoked Paprika
• Olive Oil
• Chopped Parsley, for garnish


DIRECTIONS

  1. Rinse and chop the produce accordingly. Preheat an oven to 375˚F, and line 2 baking trays.
  2. Remove the seeds from the center of the spaghetti squash. Brush 1 tbsp. olive oil over the inside of the squash, and lay cut-side down on 1 baking tray. Once the oven is hot, place the squash in the oven for 45 minutes, or until the squash is tender. Using a fork, removes squash “noodles,” and place in a bowl until ready to serve.
  3. Make the meatballs. Set a pot medium heat. Once hot, add 1 tsp. olive oil. Then, and half of the onion and garlic. Sauté until onion is translucent, about 4-5 minutes. Add garlic and onion to a large bowl. Combine with black beans, tamari. oat flour, ½ of the paprika, salt, pepper, ½ of the garlic powder, and oregano. With wet hands, combine the mixture and begin to form 1-inch balls. Add balls to the other baking tray. Once finished, add these to the oven, and cook for 20 minutes, until slightly crispy and warmed through.
  4. Make the sauce. Using the pot from Step 3, set to medium heat. Once hot, add 1 tsp. olive oil. Then, add the rest of the garlic and onion. Sauté until onion is translucent, stirring occasionally, 4-5 minutes. Then, add tomato puree. Bring mixture to a boil, then cover, and reduce heat to a simmer. Cook until desired thickness is reached, at least 15 minutes, stirring occasionally. Then, season with salt, pepper, onion powder, and the remainder of the paprika and garlic powder.
  5. Add squash noodles to a bowl. Top with sauce and meatballs. Garnish with fresh parsley. Enjoy!

Sweet Potato & Black Bean Hash

Sweet Potato & Black Bean Hash

Cook and Prep Time: 30 minutes
Serves: 3-4


You Need

• 3-4 cup Sweet Potato, cubed
• 1 15 oz. can Black Beans, rinsed and drained
• 1 Red Onion, diced
• 1 head Garlic, minced (use less if you prefer)
• 2 Bell Peppers, diced
• Olive Oil or Vegetable Stock, for sautéing
• Salt, to taste
• Black Pepper, to taste
• 1 tbsp. Garlic Powder
• 1 tbsp. Onion Powder
• 1 tbsp. Ground Cumin
• 1 tbsp. Smoked Paprika
• Cayenne Pepper, Red Chili Flakes, Hot Sauce (optional), for garnish
• ¼ cup Cilantro or Parsley, chopped, for garnish


DIRECTIONS

  1. Rinse and chop the produce accordingly.
  2. Set a large skillet to medium heat. Add 1 tsp. olive oil. Once hot, add the sweet potatoes to the pan, and cover for 10 minutes. Stir occasionally to avoid burning.
  3. Add all the remaining ingredients to the skillet. Stir to combine. Cook for 10-15 minutes. Season with salt and pepper if needed.
  4. Serve your hash. Garnish with hot sauce and/or fresh herbs. Enjoy!

Vegan Breakfast Tacos | THE BEST Breakfast Tacos | EASY Breakfast Tacos | Quick Breakfast Tacos

Those of you who know me are aware of the fact I’ve never been a huge fan of the traditional American breakfast.

However, these tacos are so good, that I’ll make tghem for dinner!

To me, tacos are an exercise in balancing flavors because there are so many smaller components that come together into one delicious tortilla shell.

Here are some ingredients I used today:

  • Frontier Turmeric Root Ground: https://amzn.to/32uJPB8 Muir Glen,
  • Organic Diced Tomatoes: https://amzn.to/3lk4wsd
  • Fine Ground Celtic Sea Salt: https://amzn.to/2G3t48B
  • McCormick Gourmet Organic Ground Cumin: https://amzn.to/31yZlwp
  • McCormick Gourmet, Smoked Paprika: https://amzn.to/2Qqy7Su

Vegan Breakfast Tacos

Cook and Prep Time: 35 minutes

Serves: 3-4

You Need

  • Tofu Scramble (See below)
  • 2 Bell Peppers, julienned
  • 1 Red Onion, sliced
  • 3-4 cloves Garlic, minced
  • 1 large can Black Beans, rinsed and drained
  • 1 small can Diced Tomatoes, or 8 oz. Cherry Tomatoes, halved
  • Scallions, for garnish
  • Chopped Chives, for garnish
  • Chopped Cilantro or Parsley, for garnish
  • 1 tbsp. Smoked Paprika
  • 1 tbsp. Ground Cumin
  • 1 tbsp. Garlic Powder
  • 1 tbsp. Onion Powder
  • Salt, to taste
  • Black Pepper, to taste
  • Olive Oil or Vegetable Stock, for sautéing
  • Salsa, for garnish
  • Sliced Avocado, for garnish
  • Tortilla Shells (as needed)

DIRECTIONS

  1. Rinse and chop the produce accordingly.
  2. Set a pan to medium-high heat.  Once hot, add ½ tbsp. olive oil or vegetable stock.  Then, add onion and bell peppers.  Cook until onion is translucent, 4-5 minutes.  Season with half of the onion powder, garlic powder, paprika, and cumin.  Set aside until ready to serve.
  3. Prepare the black beans.  Set a pan to medium heat.  Once hot, add ½ tbsp. olive oil or vegetable stock.  Add garlic, and cook until fragrant, 30-45 seconds.  Then, add the black beans.  Cook for 2-3 minutes, then add the tomatoes and spices.  Toss to combine, and cook until everything is warmed through.  Set aside until ready to serve. 
  4. Make the tofu scramble (see below).
  5. Make the tacos.  Add the tofu scramble, black beans, and peppers & onions.  Then, add desired garnishes, and fold.  Enjoy!

Tofu Scramble

Cook and Prep Time: 15 minutes (+45-60 minutes pressing tofu)

Serves: 3-4

You Need

  • 1 Block Tofu
  • 1 tbsp. Turmeric
  • ½ White Onion, diced
  • 1 tsp. Garlic Powder
  • 1 tsp. Onion Powder
  • Salt, to taste
  • Black Pepper, to taste
  • Scallions, for garnish
  • Chopped Chives, for garnish
  • Chopped Cilantro or Parsley, for garnish

DIRECTIONS

  1. Rinse and chop the produce accordingly.
  2. Pat the tofu block as dry as possible with a clean dish towel.  Then, place the tofu on a plate with a heavy pot or pan on top and allow to press for about 45-60 minutes.
  3. Once the tofu is dry, break tofu into larger pieces with your hands.
  4. Set a pan to medium heat.  Once hot, add ½ tbsp. olive oil or vegetable stock.  Then, add onion.  Cook until onion is translucent, 4-5 minutes. 
  5. Add tofu, and spices, and toss to combine.  Cook until tofu is warmed through, 3-4 minutes, breaking larger pieces with a wooden spoon as you stir. 
  6. Plate and garnish with chives or fresh herbs.  Enjoy!

Mango Coconut Mousse | Mango and Chickpea Curry | Black Bean Tacos with Mango Salsa

Today, we are making mangoes three ways:

  • Mango-Coconut Mousse
  • Mango & Chickpea Curry
  • Black Bean tacos w/ Mango Salsa

Hope you enjoy these recipes!

The video and written recipes can be found below!

Vegan Coconut Mango Mousse

Cook and Prep Time: 5 minutes (+1 hour)

Serves:

You Need
  • 3 Mangoes, peeled and diced
  • 1 cup Cashews, soaked overnight
  • 1 small can Coconut Cream
  • 4 Medjool Dates, pitted
  • ½ tsp. Cinnamon
DIRECTIONS
  1. Rinse and chop the produce accordingly.
  2. Add all ingredients to a blender.  Pulse until smooth.
  3. Transfer mixture to serving bowls.
  4. Refrigerate for at least 1 hour before serving. 
  5. Garnish with fresh mangoes and mint.  Enjoy!

Coconut Mango Curry with Chickpeas

Serves 3-4

Cook and Prep Time: 40 minutes

You Need:


• 1 large can Chickpeas, rinsed and drained
• 1 ¼ cup Brown Jasmine Rice, cooked
• 1 Green Bell Pepper, chopped thinly
• 1 Red Bell Pepper, chopped thinly
• 1 Yellow Bell Pepper, chopped thinly
• 1 White Onion, diced
• 3 Mangoes, peeled and diced
• 3 tbsp. Yellow or Red Curry paste
• 3 cloves Garlic, minced
• 1 inch. Ginger, fresh, roughly chopped
• 1 cups Coconut Milk
• 1 cup Vegetable Broth
• ¼ cup Fresh Cilantro, chopped
• Salt, to taste
• Black Pepper, to taste
• Olive Oil

DIRECTIONS
  1. Rinse and chop all the produce accordingly.
  2. In a wok or large pan, set the heat to medium-high with 1 tbsp. of oil. Add garlic, ginger, and onion. Sauté for 5 minutes, until onion is translucent.
  3. Add the peppers and onion, cooking for 2-3 minutes, until the peppers soften.
  4. Add the coconut milk, broth, and curry paste to the pan, and stir until mixed evenly. Add the chickpeas back into the pan and cook for another 2-3 minutes.
  5. Add the mangoes and half of the cilantro to the pan, stirring frequently, and allowing it to reduce for 3-4 minutes.
  6. Add the coconut milk to the pan and bring the curry to a boil. Once boiling, reduce to a simmer and cook for another 7-8 minutes, allowing the curry to thicken.
  7. Distribute the rice evenly amongst the plates. Top the rice with the curry and garnish with the rest of the cilantro leaves. Enjoy!

BBQ Black Bean Tacos with Mango Salsa


Cook and Prep Time: 30 minutes
Serves: 3-4


You Need


• 1 large can Black Beans, rinsed and drained
• ½ cup BBQ Sauce
o ¼ cup Tomato Puree
o ½ cup Vegetable Stock
o 1 tbsp. Apple Cider Vinegar
o 1 tbsp. Coconut Nectar
o Salt, to taste
o Black Pepper, to taste
o 1 tbsp. Ground Cumin
o 1 tbsp. Smoked Paprika
o 1 tbsp. Garlic Powder
o 1 tbsp. Onion Powder
• Corn Tortillas
• Chopped Cilantro, for garnish
• Lime Wedges, for garnish
• Chopped Jalapeno, for garnish


For the Salsa


• 1 Mango, diced
• 1 Red Bell Pepper, diced
• ½ Jalapeno Pepper, diced (optional)
• ½ Lime, juiced
• ¼ cup Cilantro, chopped
• Salt, to taste

DIRECTIONS
  1. Rinse and chop the produce accordingly.
  2. Make the BBQ black beans. Set a small pan to medium heat. Once hot, combine all barbecue sauce ingredients, and add them to the pan. Bring the mixture to a boil, then reduce the heat to a simmer. Cook until the sauce has reduced by about ¼, about 5 minutes, stirring frequently. Add black beans, and toss to combine. Simmer for 5 minutes, until black beans have taken up the flavor of the sauce. If the sauce becomes too thick, add water of vegetable stock as need. Season to taste.
  3. Make the salsa. Combine all the ingredients in a bowl, and toss to combine. Set aside until ready to serve. (Note: you can make this ahead of time to allow flavors to marinate for 30+ minutes in the refrigerator.)
  4. Make the tacos. Add black beans to corn tortilla, and top with mango salsa. Garnish with cilantro and fresh lime juice. Add chopped jalapenos or hot sauce for heat. Enjoy!

Quinoa “Fried Rice” | Chickpea & Quinoa Salad | Quinoa & Black Bean Tacos [Plant Based]

Quinoa has become exponentially more popular over the past decade.

In the plant-based community, it is highly-touted because it is a complete protein, meaning in contains all the essential amino acids in meaningful amounts.

This is uncommon among your plant foods. Along with this, quinoa is a great source of trace minerals like manganese, phosphorus, iron, magnesium, copper, and zinc.

Today, we will be making Quinoa “Fried Rice,” a Chickpea & Quinoa Salad, and Quinoa-Black Bean Lettuce Tacos.

Also, feel free to check out my live cooking classes here!

Enjoy!

Check out the written recipes and video below!

Quinoa and Black Bean Lettuce Tacos

Cook and Prep Time: 30 minutes

Serves: 4

You Need
  • 1 cup Quinoa, cooked
  • 1 15 oz. can Black beans, rinsed and drained
  • 1 cup Sweet Corn, rinsed and drained
  • 1 Head Butter Lettuce, leaves removed and stacked
  • ½ Red Onion, diced
  • 3-5 cloves Garlic, minced
  • 1 cup Bell Peppers, diced
  • Salt, to taste
  • Black Pepper, to taste
  • 2 Limes, juiced
  • 1 tbsp. Ground Cumin
  • 1 tbsp. Smoked Paprika,
  • 1 tbsp. Chili Powder
  • Olive Oil
  • ½ cup Cilantro, chopped, for garnish
  • Avocado, diced tomatoes, chopped jalapenos, for garnish (optional)
DIRECTIONS
  1. Rinse and chop the produce accordingly.
  2. Set a large pan to medium heat.  Add 1 tbsp. olive oil.  Then, add garlic and onions, and cook for 4-5 minutes, stirring occasionally to avoid burning.
  3. Add in cooked quinoa, black beans, bell peppers, and corn. Stir to combine and everything is warmed through, 1-2 minutes.  Then, add ground cumin, smoked paprika, chili powder.  Stir to combine and evenly mixed, 1-2 minutes more.  Season with salt and pepper to taste.
  4. Add taco mixture to a butter lettuce leaf.  Top with garnishes and chopped cilantro. Enjoy!

Quinoa Fried Rice

Cook and Prep Time: 30 minutes

Serves: 3-4 people

You Need
  • 1 cup Cooked Quinoa
  • 1 Yellow Onion, minced
  • 3-4 cloves Garlic, minced
  • 1 Carrot, diced
  • 1 ½ cup Peas
  • 1 – 1 ½ cups Broccoli Florets, chopped
  • 2 tbsp. Tamari (add more as needed
  • 1 tbsp. Sesame Oil, for garnish
  • Olive Oil
  • Salt, to taste
  • Black Pepper, to taste
  • ¼ cup Scallion Greens, for garnish
  • ½ cup Cashews, chopped, for garnish
  • Red Chili Flakes, for garnish (optional)
DIRECTIONS
  1. Rinse and chop the produce accordingly. 
  2. Set a large skillet or wok to medium-high heat.  Once hot, add 1 tbsp. olive oil.  Then, add carrots, and cook for 2-3 minutes. 
  3. Add broccoli and onion, cooking for 2-3 minutes more.  Season slightly with salt and pepper.
  4. Add garlic and peas.  Toss to combine, and cooking for 1-2 more minutes. 
  5. Add quinoa, sesame oil, and tamari.  Toss together until combined evenly.  Cook until everything is warmed through evenly, 1-2 minutes.  Season with salt and pepper if needed.
  6. Plate your “fried rice.”  Garnish with sesame oil, scallion greens, chopped cashews, and/or chili flakes.  Enjoy!

Chickpea & Quinoa Salad

Cook and Prep Time: 45 minutes

Serves: 4 people

You Need
  • 2 cups Cooked Quinoa
  • 1 15 oz. can chickpeas, drained and rinsed
  • 1 cup Cherry Tomatoes, halved
  • 1 cup Carrots, chopped
  • 1 cup Bell Peppers, chopped
  • ½ cup Red Onion, chopped
  • ¼ cup Scallions, chopped
  • 2 Tablespoons olive oil
  • 1-2 tbsp. Tahini
  • 1 Lemon, juiced OR 1-2 tbsp. Red Wine Vinegar
  • Salt, to taste
  • Black Pepper, to taste
  • ½ cup Chopped Cilantro or Parsley, for garnish
DIRECTIONS
  1. Rinse and chop the produce accordingly.  Combine tahini, olive oil, and lemon juice in a bowl.  Whisk to combine.
  2. Add the rest of the ingredients to a large bowl, except the cilantro/parsley.  Season with salt and pepper as needed.  Toss to combine.
  3. Serve with greens or serve hot in wraps or tacos.  Finish with olive oil and fresh herbs.  Enjoy!

Mushroom & Black Bean Burgers | Black Bean Tacos | Black Bean Soup

This week, we are focusing on another pantry staple: black beans.

Black beans are a fantastic source of fiber and plant-based protein.

They are also a great source of plant-based iron, magnesium, and manganese. Today, we will be highlighting black beans in three separate recipes.

They are a black bean soup, black bean tacos, and black bean burgers.

Hope you enjoy these preparations!

Check out the recipe video and written recipes below!

Mushroom and Black Bean Burgers

Cook and Prep Time: 45 minutes (+3-4 hours)

Serves: 5-6

You Need
  • 1 28oz. can Black Beans, rinsed and drained
  • 2 cups Button Mushrooms, finely chopped
  • 1 cup Almond Flour
  • 5 cloves Garlic, minced
  • 1 Red Onion, diced
  • Salt, to taste
  • Black Pepper, to taste
  • 1 tbsp. Cumin
  • 1 tbsp. Smoked Paprika
  • Olive Oil
  • 2 tbsp. Tamari
DIRECTIONS
  1. Rinse and chop the produce accordingly.  Line 1 baking tray.  Preheat your oven to 400˚F.
  2. Add your black beans to a large bowl.  Using a potato masher, begin to mash your beans until about half of them are mashed, while still maintaining some texture.
  3. Set a pan to medium heat and add 1 tbsp. olive oil.  Once hot, add garlic and onion.  Cook until onion is translucent, 5-6 minutes.  Add mushrooms, and stir to combine.  Season slightly with salt and pepper, and cook down until mushrooms have released all of their water, 7-8 minutes.
  4. Add garlic, onions, mushrooms, and the rest of the ingredients to the large bowl with black beans, and toss to combine.  Once thoroughly mixed, place the bowl in the refrigerator for 3-4 hours to cool (if possible).  Alternatively, you can make these immediately in your oven.  Season with salt and pepper if needed.
  5. Using clean, wet hands, form bean patties, about ½ inch thick.  Place patties on your baking tray.  Cook your patties for 15-20 minutes in the oven, until slightly browned.
  6. Serve with sweet potato fries, salsa, salads, or avocado.  Enjoy!

Black Bean Tacos w/ Roasted Peppers and Onions

Cook and Prep Time: 40 minutes

Serves: 4 people

You Need
  • 1 large can Black Beans, rinsed and drained
  • 1 head Garlic, minced
  • 1 Yellow Onion, thinly sliced
  • 3 Bell Peppers, thinly sliced
  • 1 small can Diced Tomatoes, with juices
  • ½ cup Water or Vegetable Stock
  • 1 tbsp. Ground Cumin
  • 1 tbsp. Smoked Paprika
  • 1 tsp. Oregano
  • Olive Oil
  • Salt, to taste
  • Black Pepper, to taste
  • 1 tbsp. Red Pepper Flakes or Chili Powder (optional)

Garnishes

  • Chopped Cilantro
  • Shredded Cabbage
  • Salsa
  • Avocado
  • Guacamole
  • Hot Sauce
  • Tomatoes
DIRECTIONS
  1. Rinse and chop the produce accordingly.  Preheat your oven to 400˚F.  Line 1 baking tray.
  2. Add your bell peppers and onion to the baking tray.  Season with salt and pepper, and toss in 1 tbsp. of olive oil.  Roast for 15 minutes.  Remove to stir, then roast for 15 minutes more, or until your vegetables are tender and are starting to blacken.  Remove and set aside in a bowl.
  3. Meanwhile, set a large pan or skillet to medium heat.  Add 1 tbsp. of olive oil.  Once hot, add garlic, and sauté for 30 seconds, until fragrant.  Add black beans, tomatoes, spices, and water to your pan.  Season with salt and pepper.
  4. Cover, and reduce heat you medium-low.  Allow your black beans to simmer for 10-15 minutes, stirring occasionally.  Season with salt and pepper if needed.
  5. Prepare your tacos.  Place your black beans on a shell.  Top with roasted vegetables.  Add other toppings and garnish with fresh herbs.  Enjoy!

Black Bean Soup

Serves 3-4

Cook and Prep Time: 35-40 minutes

You Need:
  • 3 15 oz. cans Black Beans, rinsed and drained
  • 2 small White Onions, diced
  • 1 Red Bell Pepper, seeds removed and diced
  • 1 Green Bell Pepper, seeds removed and diced
  • 4 cloves Garlic, minced
  • 1 15 oz. can Diced Tomatoes or 2 fresh Plum Tomatoes, diced
  • 4 cups Vegetable Stock or Water
  • 1 handful Cilantro, stems removed and roughly chopped
  • 1 Lime, juiced
  • Olive Oil
  • Salt, to taste
  • Black Pepper, to taste
  • 1 tbsp. Cumin
  • 1 tbsp. Chili Powder
  • 1 tbsp. Oregano
DIRECTIONS
  1. Rinse and chop vegetables accordingly.  In a large pot set to medium heat, add 2 tbsp. olive oil.  Once heated, add garlic, onion, and peppers.  Stir for 4-5 minutes, until softened.
  2. Add black beans, tomatoes, and stock or water to the pot.  Add cumin, chili powder, and oregano; stir to combine.  Then, bring mixture to a boil.  Once boiling, reduce heat to a simmer.
  3. Allow soup to simmer about 10 minutes, until the soup begins to thicken.  Add lime juice.  Add salt and pepper to taste.
  4. Distribute soup among bowls. Garnish each bowl with cilantro.  Enjoy!

Top 10 Plant Based Protein Sources | Whole Food Plant Based Protein

If you’ve seen my video on nutrition you know that a plant-based approach to eating is a key to longevity.

I often get asked about plant-based or vegan sources of protein, and if they are as good as animal sources.

Now, I am not vegan, but about 90% of the food I eat can fall into that category. So based on my experience (and preference), I wanted to share some of my favorite plant-based, vegan protein sources.

More importantly, I also tell you a little bit about what I do to make them taste awesome!

Three Vegan Summer Recipes

Black Bean & Mushroom Burgers with Roasted Sweet Potatoes & Quick Summer Salad

Cook and Prep Time: 45 minutes (+3-4 hours)

Serves: 4

You Need

• 2 28 oz. cans Black beans, rinsed & drained

• 12 oz. Mushrooms (whatever you like, I used Button Mushrooms for this recipe), finely chopped

• 3 Sweet Potatoes, cut into wedges

• 3 cloves Garlic, minced

• 3 Shallots, finely chopped

• 1 bunch Cilantro, chopped with the stems removed

• 1 tbsp. Tamari

• Mixed Greens

• Salt, to taste

• Black Pepper, to taste

• Paprika

• Cumin

• Garlic Powder

• Olive oil

For the Dressing

• 3 tbsp. Olive Oil

• 1 tbsp. Balsamic Vinegar

• ½ Lemon, juiced

• Salt, to taste

• Black Pepper, to taste

DIRECTIONS

1. Rinse and chop produce accordingly. Preheat an oven to 400˚F.

2. For the patties, sauté shallots and garlic for 4-5 minutes in a pan with 1 tbsp. olive oil for 4-5 minutes over medium heat, until translucent. Add black beans and mushrooms, stir to combine. Cook until beans have softened and liquid has evaporated, another 5-6 minutes.

3. Transfer mixture to a bowl and allow to cool. Add cilantro, tamari, 1 tbsp. paprika, 1 tbsp. cumin, and salt & pepper to taste. Stir to combine and begin to form patties with the mixture. (Note: if you have the time, once the patties are formed, place them in the refrigerator for at least 3-4 hours, it will allow them to hold better during the cooking process.)

4. Line a baking tray and add the sweet potato wedges. Add salt, pepper, 1 tbsp. paprika, 1 tbsp. cumin, 1 tbsp. garlic powder, and toss with 1 tbsp. olive oil. Once the oven is hot, add the sweet potatoes and allow them to cook for 30 minutes, or until tender, removing them to toss halfway.

5. Add 1 tbsp. olive oil to a grill pan or grill and set to medium heat. Once hot, add patties, cooking 2-3 minutes per side, until slightly browned. Add more oil if needed.

6. For the salad, combine dressing ingredients in a bowl and stir to combine. Add mixed greens, and toss to coat.

7. Plate each dish with a patty, sweet potato wedges, and salad. Enjoy!

Black Bean Tacos with Mango Salsa

Cook and Prep Time: 30 minutes

Serves: 2

You Need

• 1 28 oz. can Black Beans, rinsed and drained

• 2 Mangos, chopped

• 2 Shallots, chopped

• 2 cloves Garlic, minced

• ½ Red Onion, diced

• 2 Limes, juiced

• ¼ cup Cilantro, chopped

• Salt, to taste

• Black Pepper, to taste

• Garlic Powder to taste

• 1 tbsp. Paprika

• 1 tbsp. Cumin

• 1 tbsp. Ground Chipotle Pepper (Optional)

DIRECTIONS

1. Rinse and chop the produce accordingly.

2. Sauté onion and garlic for 4-5 minutes in a pan with 1 tbsp. olive oil for 4-5 minutes over medium heat, until translucent. Add black beans and cook for 2 minutes, until slightly softened. Add paprika, cumin, ground chipotle pepper, garlic powder, and salt & pepper to taste. Cook for 1 minute more and then remove from heat.

3. For the salsa, add chopped mangos, shallots, cilantro, and lime juice. Add salt to taste and stir to combine.

4. Place beans in a soft taco shell. Top with mango salsa. Enjoy!

Lentil Pasta with Roasted Chickpeas, Sautéed Spinach, and Raisins

Cook and Prep Time: 45 minutes

Serves: 2

You Need

• 1 28 oz. can Chickpeas, rinsed & drained

• 1 package Lentil Pasta

• 2 bunches Spinach, chopped

• 2 cloves Garlic, minced

• ½ Onion, diced

• ¼ cup Raisins

• Salt, to taste

• Black Pepper, to taste

• 1 tbsp. Garlic Powder

• 1 tbsp. Oregano

• Olive Oil

DIRECTIONS

1. Rinse and chop the produce accordingly. Preheat an oven to 400˚F. Cook lentil pasta according to package instructions.

2. Line 1 baking tray and add chickpeas. Add salt, pepper, garlic powder, and oregano, and toss chickpeas with 1 tbsp. olive oil. Once the oven is hot, add tray to the oven and cook for 20 minutes.

3. In a pan, add 1 tbsp. olive oil and set to medium heat. Once hot, add garlic and onion, and sauté until translucent 4-5 minutes. Add spinach, and cook until wilted, adding in bunches if necessary, 2-4 minutes. Add salt & pepper as needed.

4. Add pasta, spinach, and chickpeas to a large bowl and toss to combine. Drizzle with olive oil and top with raisins. Enjoy!

Hope this helps!

Black Beans with Lime & Scallions, Shitake Mushrooms with Nori & Tamari, and Brown Rice

Serves: 2

Cook and Prep Time: 35 minutes

You Need:

  • 1 small can Black Beans, rinsed and drained
  • 1 bunch Scallions, chopped, whites/light greens and dark greens separated
  • ½ cup Brown Rice
  • 8 oz. Shitake Mushrooms, chopped
  • 2-3 sheets Nori, chopped
  • 1 tbsp. Tamari
  • 2 cloves Garlic, minced
  • 1 Lime, juiced
  • Salt, to taste
  • Black Pepper, to taste
  • Olive Oil

DIRECTIONS

  1. Rinse and chop the produce accordingly.  Bring the rice and 1 cup of water to a boil.  Once boiling, reduce heat to a simmer and cover until water has fully evaporated, 20 minutes.
  2. In a large frying pan, add 1 tbsp. olive oil and set to medium high heat.  Once hot, add scallion whites and light greens, and stir until softened and translucent, about 2 minutes.  Then, add black beans and cook until warmed through, an additional 1-2 minutes.  Then, add lime juice, salt, and pepper, and stir to combine.  Once finished, place beans in a serving bowl and reserve the pan for the next step.
  3. Add 1 tbsp. olive oil to pan used for the beans and set it to medium heat.  Once hot, add garlic, stirring until fragrant, about 30 seconds.  Then, raise heat to medium-high and add mushrooms, cooking until softened, 2-3 minutes.  Then, add nori and tamari, and toss to combine.  Cook for 1 additional minute, until tamari has reduced.  Then, remove from heat and set aside to serve.
  4. On your serving plates, add beans, mushrooms, and rice.  Enjoy!