Recipes

As you add more health promoting plant foods to your diet, it is nice to have some tried and true healthy recipes. These are some of our favorites! I will add more over time–so be sure to check back!

Banana & Oatmeal Pancakes

1 1/2 cup non-dairy milk (we prefer soy in this recipe)
1 cup quick cook or steel cut oats
2 medium bananas
1/2 c. whole wheat flour
1/2 tsp. salt
1 T + 1 tsp baking powder

Put milk and oats in blender & blend until smooth. Add all other ingredients–blend until smooth. Let sit for 10 min.
Heat griddle to medium. Lightly spray. Pour 1/4 cup batter per pancake & heat for 5 min each side.

(*Great for kids–Maddy likes these as a snack anytime of day–warm or cold. Also great with nut butter on the leftovers!)

Our Breakfast Smoothie

8 ounces plant milk (we use rice milk or soy)
1 scoop Juice Plus+ Complete (www.4yourhealth.org)
2-3 Tbs flax seeds, ground (use coffee grinder or high powered bender, ex. Vitamix)
a handful of fresh spinach or kale
1 banana
1 1/2 cups frozen fruit, your choice
4-6 oz water

Combine the following in a blender.

*This is the amount we use for 1 person. This will provide 14-20+ g fiber (daily recom. 40-45 g) if you use the Complete (8 g scoop) & tons of nutrition! We double this for myself, my husband and our 2 year old.) You can substitute your own high quality plant based powder also. We use many different kinds of frozen fruit–strawberries, raspberries, blueberries, peaches, pineapple, berries, mango, etc. Nice to change it up. We usually use Vanilla Complete–but chocolate also tastes great–especially with berries.

Black Bean Avocado Soup

Serves 8 (14-16 cups)

2 T olive oil
1 red onion
4-6 garlic cloves
1 T heaping whole cumin seed
1T chili powder
1-2 cinnamon sticks
2 tsp salt
2 T sucanat (or low processed sugar)
1 small-medium bunch cilantro
4-6 medium tomatoes
3 cans organic black beans
4 cups vegetable stock
1-2 avocados cubed
juice from 1 lime

Saute oil, onion, and garlic 5-7 minutes. Add all spices and half of the cilantro. Saute additional 2-3 minutes. Add tomatoes and beans. Saute 2-3 minutes. Add stock and bring to a boil. Simmer gently for 10-15 minutes. Add in avocados and lime juice.

*can also blend a cup or 2 of beans and liquid and return to pot for a thicker soup

Super Easy Guacamole

This is what we do to make guacamole in a rush.

1-2 Avocados
Salsa of your choice (we prefer chunky for this)

Mash the avocado. Add salsa to taste.

*Optional additions: lime juice, cilantro, garlic, spices you like.

Black Bean Burgers (makes 3-4)

1/3 c instant or rolled oats
1 tsp onion powder
1 tsp garlic powder
1 T yellow mustard
2 T ketchup
15 oz can black beans–drained & rinsed

Preheat oven to 400. Spray cookie sheet or use parchment paper (preferred). Mash beans in a bowl until mostly smashed-some chunks. Stir in condiments & spices until well combined. Then mix in oats. Shape into patties. Bake 7 min/flip carefully and another 7 min until crusty on outside.

*We love these super easy black bean burgers with guacamole & leftover, broken apart on a green salad.

 

HUMMUS/VEGETABLE WRAPS:

whole grain (sprouted preferred) tortillas or wraps

hummus (home-made or flavor of choice)

vegetables of choice

Spread hummus on a whole grain tortilla or flatbread & load it with raw veggies of your choice. We like cucumbers, tomatoes, peppers, sprouts, lettuce or spinach, avocados, onions or anything handy! Kid-tested!