by Sara Tercero
2 tablespoons hemp hearts
2 tablespoons pumpkin seeds
2 tablespoons sunflower seeds
3 tablespoons raisins
1 tablespoon baking powder
1 teaspoon salt
1 tablespoon ground cinnamon
2 tablespoons chopped walnuts
3 tablespoons coconut oil, melted
2 tablespoons natural peanut butter
½ cup maple syrup
1. Preheat the oven to 350°F. Line a sheet pan with parchment paper.
2. In a small bowl, mix together the flaxseeds and water to form a “flax egg.” Set aside.
3. In a large bowl, mix together the flour, oats, hemp hearts, pumpkin seeds, sunflower seeds, raisins, baking powder, salt, cinnamon, and walnuts.
4. Add the coconut oil, flax egg, peanut butter, and maple syrup to the flour mixture and stir well until combined.
5. Using a spoon, scoop 2 tablespoons of batter per cookie onto the prepared sheet pan, leaving at least 1 inch between them. Bake for 10 to 12 minutes, or until the cookies are firm and golden brown.
Per serving (2 cookies): Calories: 351; Fat: 16g; Carbohydrates: 49g; Protein: 8g; Fiber: 6g; Sodium: 402mg
Stuffed Breakfast Sweet Potatoes
5 INGREDIENTS, ONE PAN, QUICK
PREP TIME: 5 minutes / COOK TIME: 10 minutes / MAKES 2 SERVINGS
I discovered this delicious combo a few years ago. Who would have known that a baked sweet potato would pair so well with these toppings? I love this breakfast because it is delicious, satisfying, and is ready in no time at all.
2 medium sweet potatoes
2 tablespoons almond butter
2 tablespoons plain plant-based yogurt
2 tablespoons maple syrup
½ cup store-bought granola or Crispy, Crunchy Granola
1. Scrub the sweet potatoes well. Using a fork, poke holes all over each potato.
2. Put the potatoes on a microwave-safe plate and microwave on high for 2-minute intervals, turning them over after each, until the sweet potatoes are easily pierced with a fork. Alternately, you can bake them in the oven on a sheet pan at 400°F for about 40 minutes, until it can be easily pierced with a fork.
3. Let the sweet potatoes cool for a few minutes, just until you can handle them. Cut each potato lengthwise down the middle and expose the insides. Using a fork, lightly mash the insides and open the potato wider. Drizzle each with almond butter, yogurt, and maple syrup and sprinkle the granola on top. Serve hot.
Variation Tip: To make a savory breakfast sweet potato, dollop with Plant-Based Queso Dip and cooked chopped broccoli florets, or top with plain plant-based yogurt and chopped scallions.
Per serving: Calories: 410; Fat: 16g; Carbohydrates: 62g; Protein: 9g; Fiber: 8g; Sodium: 160mg
Plant-Based Mango Lassi Smoothies
5 INGREDIENTS, GLUTEN-FREE, NO COOK, NUT-FREE, QUICK
PREP TIME: 5 minutes / MAKES 2 SERVINGS
A lassi is a sweet yogurt-based drink that originated in India. When I was an omnivore, I could never pass up a heavenly lassi when visiting an Indian restaurant. I was inspired to create this plant-based version with exquisitely delicious mangoes combined with plant-based yogurt, bananas, and flax. This makes an awesome-tasting smoothie. Enjoy this treat year-round by storing frozen mangos in your freezer. This smoothie is excellent for digestion and wonderful on its own or as an accompaniment to a spicy curry meal for its cooling properties.
2 frozen sliced bananas
2 cups frozen mango chunks
2 cups unsweetened plant-based milk
1 cup plain plant-based yogurt
2 tablespoons ground flaxseeds
In a blender, combine the bananas, mango, plant-based milk, plant-based yogurt, and flaxseeds and puree until smooth. Pour into 2 glasses and enjoy immediately.
Per serving: Calories: 391; Fat: 8g; Carbohydrates: 71g; Protein: 16g; Fiber: 8g; Sodium: 207mg
Loaded Sweet Apple “Nachos”
GLUTEN-FREE, NO COOK, ONE PAN, QUICK
PREP TIME: 5 minutes / MAKES 2 SERVINGS
These sweet “nachos” are the stuff dreams are made of. While this recipe has nothing to do with cheesy corn chips, it will have you licking your fingers and dipping like crazy! This is a great snack for two to share, though it’s easy to scale up or down based on your needs.
3 apples, any kind, cored and cut into thin wedges
1 teaspoon ground cinnamon
2 tablespoons almond butter or tahini
2 tablespoons plain plant-based yogurt
1 tablespoon maple syrup
1 tablespoon raisins
2 tablespoons chopped nuts of choice
2 tablespoons unsweetened coconut flakes
1 tablespoon cacao nibs or vegan refined-sugar-free chocolate chips (optional)
On a large plate, spread out the apple wedges in a single layer and sprinkle with the cinnamon. Drizzle the apples with the almond butter, yogurt, and maple syrup. Sprinkle the raisins, nuts, coconut, and cacao nibs (if using) over the top.
Ingredient Tip: Cacao nibs are crumbled cacao beans, which is the same bean used to make chocolate. In this form they are suitable for a whole-food, plant-based diet because they are free of dairy and refined sugar. Available in most health-food stores, they are a nice topper for smoothie bowls, yogurt parfaits, and other sweet treats.
Variation Tip: Make it a watermelon “pizza” instead by cutting a 1-inch-thick slice of watermelon, slicing it into wedges, and layering the same toppings on each piece.
Per serving: Calories: 361; Fat: 15g; Carbohydrates: 58g; Protein: 7g; Fiber: 10g; Sodium: 18mg
Zingy Melon and Mango Salad
5 INGREDIENTS, GLUTEN-FREE, NO COOK, NUT-FREE,
OIL-FREE, ONE BOWL, QUICK, SOY-FREE
PREP TIME: 5 minutes / MAKES 2 SERVINGS
I love the juxtaposition of sweet and savory in this salad. The mango and melon flavors pop in a really special way with the addition of lime, chili powder, and fresh cilantro. Depending on the size of your fruit chunks, this can be eaten as is or, if chopped small, used like a salsa on tacos or with chips.
1 large mango, peeled, pitted, and cut into 1-inch pieces (about 1 cup)
½ small cantaloupe or watermelon, peeled and cut into 1-inch pieces (about 2 cups)
Juice of 1 lime
¼ cup chopped fresh cilantro
1 teaspoon chili powder
In a large bowl, combine the mango and cantaloupe. Add the lime juice and cilantro and gently toss until combined. To serve, spoon into bowls and sprinkle with chili powder.
Ingredient Tip: Mangoes can be tricky to cut. Always cut ½ inch off one end first to have a flat surface to balance the mango on your cutting board. Cut the “meat” off the mango before peeling the skin to avoid cutting your fingers—mangos are slippery.
Variation Tip: Add a diced avocado and ½ cup macadamia nuts to make a heartier salad that can be served over some crunchy romaine lettuce for a light weekday lunch.
Per serving: Calories: 171; Fat: 1g; Carbohydrates: 42g; Protein: 3g; Fiber: 5g; Sodium: 70mg
Plant-Based Queso Dip
GLUTEN-FREE, OIL-FREE, QUICK
PREP TIME: 5 minutes / COOK TIME: 20 minutes / MAKES 3 CUPS
This deliciously “cheesy” plant-based queso is tasty with tortilla chips, drizzled on tacos, or even as a dip for roasted vegetables.
1 cup raw cashews
1 cup cubed butternut squash
1 yellow or orange bell pepper, seeded and cut into quarters
2 cups plus 1 teaspoon water, divided
1 cup unsweetened plant-based milk
1 tablespoon nutritional yeast
½ teaspoon salt
½ teaspoon onion powder
½ teaspoon garlic powder
¼ teaspoon smoked paprika
½ jalapeño pepper, seeded and minced (optional)
1 teaspoon tapioca flour
1. In a medium saucepan, combine the cashews,
butternut squash, bell pepper, and 2 cups of water and bring to a boil. Lower the heat to medium and cook until the squash and cashews are soft, about 15 minutes. Drain and transfer the ingredients to a blender or food processor.
2. Add the plant-based milk, nutritional yeast, salt, onion powder, garlic powder, and smoked paprika and blend until smooth and creamy.
3. Transfer the mixture back to the saucepan and slowly bring to a boil over medium-high heat, stirring often. Add the jalapeño (if desired) and cook for 2 to 3 minutes.
4. In a small bowl, mix together the tapioca flour and the remaining 1 teaspoon water to make a slurry. Add the slurry to the cheese sauce and cook, stirring constantly, until the sauce is thick and creamy, about 2 more minutes. Refrigerate leftovers for up to 4 days.
Per serving (¼ cup): Calories: 85; Fat: 6g; Carbohydrates: 7g; Protein: 3g; Fiber: 1g; Sodium: 109mg
Sweet Potato Fries with Maple, Mint, and Tahini Dipping Sauce
GLUTEN-FREE, NUT-FREE, SOY-FREE
PREP TIME: 5 minutes / COOK TIME: 30 minutes / MAKES 2 SERVINGS
Everyone loves fries, but this healthier twist on the traditional is a showstopper. Crispy, savory, and sweet, these potato wedges are the perfect side dish for Brown Rice and Black Bean Veggie Burgers and Tempeh and Lentil Sloppy Joes, or as a simple and satisfying snack! You can serve them with any sauce you like, such as Sugar-Free Ketchup, Super-Simple Guacamole, or Lemon Aioli, but I think the sauce here complements the flavors perfectly.
FOR THE FRIES
3 sweet potatoes, cut into wedges
2 teaspoons extra-virgin olive oil
½ teaspoon salt
½ teaspoon garlic powder
FOR THE SAUCE
⅓ cup tahini
1 tablespoon maple syrup
½ teaspoon salt
Juice of 1 lemon
4 mint leaves
1 garlic clove
Pinch red pepper flakes (optional)
1. Preheat the oven to 400°F.
2. Make the fries: In a large bowl, combine the potatoes, olive oil, salt, and garlic powder and toss until the potatoes are well coated with the seasonings.
3. Spread out the sweet potatoes in a single layer on a sheet pan and bake for 15 minutes. Using a spatula, turn the potatoes, then continue to bake for another 15 minutes.
4. Make the sauce: While the fries are in the oven, in a blender, combine the tahini, maple syrup, salt, lemon juice, mint, and garlic and blend until smooth. Transfer to a small bowl, add the red pepper flakes (if using), and stir well. Cover and refrigerate until ready to use.
Per serving: Calories: 479; Fat: 26g; Carbohydrates: 57g; Protein: 10g; Fiber: 10g; Sodium: 2,481mg
Herbed Smashed Potatoes with Lemon Aioli
GLUTEN-FREE, NUT-FREE
PREP TIME: 5 minutes / COOK TIME: 1 hour / MAKES 4 SERVINGS
These smashed potatoes are a snacker’s dream and the perfect side dish to go with the Portobello Mushroom Burgers with Arugula Pesto or Spiced Eggplant and Hummus Sandwiches. Garlicky and super savory, they are lifted to a new level by the lemony aioli. This method of cooking produces the tastiest potatoes you have ever eaten, with the extra surface area and exposed potato from the smashing turning a gorgeous golden color and forming an exquisite crispiness.
FOR THE POTATOES
12 small red potatoes
2 tablespoons extra-virgin olive oil
1 teaspoon garlic powder
½ teaspoon salt
1 teaspoon Italian seasoning
2 tablespoons finely chopped fresh parsley
FOR THE LEMON AIOLI
½ cup store-bought plant-based mayonnaise or Plant-Based Mayo
Juice of 1 lemon
1 garlic clove, minced
1. Preheat the oven to 400°F.
2. Make the potatoes: Put the potatoes in a large pot over high heat, add enough water to cover, and bring to a boil. Cook for 15 minutes. Drain well and pat the potatoes dry with a clean kitchen towel. Transfer the potatoes to a large bowl.
3. Add the olive oil, garlic powder, and salt and gently toss until all the potatoes are coated in the seasonings. Spread out the seasoned potatoes in one layer on a sheet pan.
4. Bake for 15 minutes. Using tongs, turn the potatoes and continue to bake for another 15 minutes. Using the back of a fork, smash the potatoes flat. Sprinkle them with the Italian seasoning and bake for an additional 10 minutes, or until crispy and golden.
5. Make the lemon aioli: While the potatoes finish baking, in a small bowl, mix together the mayo, lemon juice, and garlic.
6. Transfer the potatoes to a platter, sprinkle with parsley, and serve with the lemon aioli on the side for dipping.
Variation Tip: For an amazing chilled potato salad, combine the aioli with any leftover potatoes.
Per serving: Calories: 520; Fat: 17g; Carbohydrates: 84g; Protein: 12g; Fiber: 9g; Sodium: 616mg
Tangy Cabbage and Kale Slaw
5 INGREDIENTS, GLUTEN-FREE, NO COOK, NUT-FREE, ONE BOWL, QUICK, SOY-FREE
PREP TIME: 10 minutes / MAKES 3 CUPS
Because I am a huge fan of cabbage, I have always loved coleslaw. I prefer the vinegary variety to the creamy mayonnaise version, so that’s what I’ve channeled here. This slaw is super simple and is best on tacos or in sandwiches where it complements the other ingredients. It is crunchy, fresh, and super zesty. Bonus is that it can come together in 10 minutes or less.
8 ounces shredded cabbage
½ bunch fresh cilantro, chopped
1 scallion, white and green parts, chopped
½ bunch kale, stemmed (if desired) and chopped small
½ teaspoon salt
1 teaspoon extra-virgin olive oil
Juice of 2 limes
In a large bowl, combine the cabbage, cilantro, scallion, kale, salt, olive oil, and lime juice and mix well with your hands. Store in an airtight container for up to 3 days in the refrigerator.
Ingredient Tip: For extra convenience, buy a 16-ounce bag of precut cabbage-and-carrot slaw and use that instead of the cabbage and kale combo.
Per serving (¾ cup): Calories: 43; Fat: 1g; Carbohydrates: 8g; Protein: 2g; Fiber: 2g; Sodium: 314mg
Oven-Roasted Dijon Veggies
5 INGREDIENTS, GLUTEN-FREE, NUT-FREE, QUICK, SOY-FREE
PREP TIME: 5 minutes / COOK TIME: 20 minutes / MAKES 4 SERVINGS
There is nothing I love more than perfectly roasted vegetables. The way a hot oven caramelizes the sugars really enhances their flavors. The key is to cut starchy vegetables like potatoes and squashes smaller so that they cook faster, and vegetables with high water content like broccoli and zucchini larger so they will cook slower to make sure that they’re all finished at the same time.
½ large head cauliflower, cut into florets (about 2 cups)
½ large head broccoli, cut into florets (about 2 cups)
1 red or yellow bell pepper, seeded and cut into 2-inch-thick slices
2 carrots, peeled and cut into 1-inch rounds
1 teaspoon extra-virgin olive oil
1 teaspoon Dijon mustard
½ teaspoon salt
1. Preheat oven to 425°F.
2. In a large bowl, combine the cauliflower, broccoli, bell pepper, carrots, olive oil, Dijon mustard, and salt and toss until the veggies are well coated with seasonings.
3. Transfer the vegetables to a sheet pan and bake for 10 minutes. Using a spatula, turn the veggies and continue to bake for another 10 minutes, or until they are browned and slightly crispy outside and tender inside. Oven temperatures vary, so if your veggies are not done yet, continue to bake in increments of 5 minutes until cooked to your desired doneness.
Variation Tip: Instead of broccoli, use an 8-ounce package of white mushrooms.
Per serving: Calories: 64; Fat: 1g; Carbohydrates: 13g; Protein: 3g; Fiber: 4g; Sodium: 376mg
Crispy Baked Chickpeas
5 INGREDIENTS, GLUTEN-FREE, NUT-FREE, QUICK, SOY-FREE
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sp; PREP TIME: 5 minutes / COOK TIME: 25 minutes / MAKES 1½ CUPS
Crispy chickpeas are one of my favorite snacks, and I make a batch of these at least once a week. They add crunchiness and body to a light meal, and they also pack in the protein and fiber, which is a win-win. Since these chickpeas are oven-baked and not deep-fried, they get crispy on the outside but are still meaty and creamy on the inside. They are a great addition to Butternut Squash and White Bean Mac and Cheeze or Avocado Toast with Tomato and Hemp Hearts.
1 (15-ounce) can chickpeas, drained and rinsed
1 tablespoon extra-virgin olive oil
½ teaspoon smoked paprika
½ teaspoon salt
¼ teaspoon garlic powder
1. Preheat the oven to 425°F.
2. In a medium bowl, combine the chickpeas, olive oil, smoked paprika, salt, and garlic powder and toss until combined. Spread out the seasoned chickpeas on a sheet pan and bake for 15 minutes. Using a spatula, turn the chickpeas and continue to bake for another 10 minutes, or until crispy.
Leftovers Tip: Refrigerate in an airtight container for up to 5 days. To reheat, spread out the chickpeas in a single layer on a baking sheet and bake at 400°F oven for 5 minutes to re-crisp them.
Variation Tip: Instead of smoked paprika and garlic, toss the chickpeas with 2 teaspoons of spicy Cajun seasoning or 2 teaspoons of za’atar and bake as instructed. You can also toss them in ½ teaspoon of powdered wasabi after baking for added heat.
Per serving (1 cup): Calories: 147; Fat: 6g; Carbohydrates: 18g; Protein: 5g; Fiber: 5g; Sodium: 546mg
Garlic Hummus
GLUTEN-FREE, NO COOK, NUT-FREE, QUICK, SOY-FREE
PREP TIME: 10 minutes / MAKES 3 CUPS
I first discovered hummus in college back in the early ’90s. It took me a few years to realize that making it at home was almost as easy as cutting up the carrot sticks for dipping. Nowadays, making homemade hummus is second nature, and the variations are endless. This version is my classic—a little spicy from the garlic, and super lemony and creamy. It goes great with crunchy raw veggies or chips, spread on a sandwich, or thinned out with a bit of water and used as a salad dressing. For this reason, I always jokingly refer to it as “yummus.”