New-Style Hash with Greens and Spicy Pumpkin Seeds
Pan-Roasted Vegetables
Quick Greens and Beans
Quinoa Walnut Loaf
Red Beans with Cajun-Spiced Zucchini and Quinoa (with optional chicken)
Shredded Brussels Sprouts
Slow Cooker Refried Beans
Smoky Collard Greens with Pineapple and Black-Eyed Peas
Stuffed Red Peppers
Tennessee Corn Pone
BURGERS, WRAPS, AND QUICK FOOD
Avocado Toast with Grilled Onion and Tomatoes
Black Bean and Avocado Burgers
Eggplant Almond Chips
Lentil Wraps with Peppers and Onions
Meat-Lovers Beef, Bean, and Mushroom Burgers
Salad-Stuffed Pita with Creamy Almond Dressing
Shiitake BLT
Sweet Potato Fries
Taco Salad Wraps
Veggie Pizza
DESSERTS
Apple Surprise
Banana Oat Cookies
Creamy Beany Chocolate Mousse
Fruit Slushie
Fudgy Black Bean Brownies
Six-Minute Baked Apple
Strawbeany Ice Cream
Sweet Potato Pie with Coconut Pecan Crust
Vanilla or Chocolate Nice Cream
Beverages and Smoothies
Blueberry Orange Smoothie
SERVES 2
1 orange, peeled and seeded
1 banana
1 cup frozen blueberries
1 tablespoon ground flaxseeds
2 cups chopped kale or romaine lettuce
Blend all ingredients together in a high-powered blender until smooth and creamy.
PER SERVING: CALORIES 179; PROTEIN 4G; CARBOHYDRATES 39G; TOTAL FAT 2.7G; SATURATED FAT 0.3G; SODIUM 32MG; FIBER 7.5G; BETA-CAROTENE 6,279MCG; VITAMIN C 129MG; CALCIUM 139MG; IRON 1.7MG; FOLATE 64 MCG; MAGNESIUM 64MG; ZINC 0.6MG; SELENIUM 2.2MCG
Chocolate Smoothie
SERVES 2
2 cups baby spinach
2 cups chopped romaine lettuce
2 cups frozen blueberries or cherries
1/2 cup unsweetened soy, hemp, or almond milk
1 banana
2 regular or 1 Medjool date, pitted
2 tablespoons natural nonalkalized cocoa powder
1 tablespoon ground flaxseeds
Blend all ingredients in a high-powered blender until smooth and creamy.
PER SERVING: CALORIES 230; PROTEIN 6G; CARBOHYDRATES 49G; TOTAL FAT 4.6G; SATURATED FAT 0.9G; SODIUM 55MG; FIBER 11.2G; BETA-CAROTENE 4,213MCG; VITAMIN C 19MG; CALCIUM 161MG; IRON 3.0MG; FOLATE 151MCG; MAGNESIUM 111MG; ZINC 1.3MG; SELENIUM 2.9MCG
“Drink Your Breakfast” Smoothie
SERVES 1
3 cups chopped kale
½ avocado
¼ organic lemon with peel
½ banana (frozen works best)
5–6 cherry tomatoes
1 cup water
1 cup ice
Blend all ingredients in a high-powered blender until smooth and creamy.
PER SERVING: CALORIES 287; PROTEIN 10G; CARBOHYDRATES 46G; TOTAL FAT 12.3G; SATURATED FAT 1.7G; SODIUM 107MG; FIBER 12.5G; BETA-CAROTENE 18,989MCG; VITAMIN C 285MG; CALCIUM 315MG; IRON 4.4MG; FOLATE 145MCG; MAGNESIUM 119MG; ZINC 1.6MG; SELENIUM 2.7MCG
Homemade Hemp/Almond Milk
SERVES 5
4 cups water
⅓ cup hemp seeds
⅓ cup raw almonds
2–4 regular or 1–2 Medjool dates, pitted
Blend all ingredients in a high-powered blender until smooth.
PER SERVING: CALORIES 123; PROTEIN 4G; CARBOHYDRATES 10G; TOTAL FAT 8.2G; SATURATED FAT 0.7G; SODIUM 10MG; FIBER 5.4G; BETA-CAROTENE 4MCG; CALCIUM 105MG; IRON 1.3MG; FOLATE 5MCG; MAGNESIUM 68MG; ZINC 0.9MG; SELENIUM 6.5MCG
Hot Chai Latte
SERVES 1
1 teaspoon Chai Spice Mixture
2 regular dates or 1 Medjool date, pitted
1 tablespoon chia seeds
1 ½ cups unsweetened soy, hemp, or almond milk
For the Chai Spice Mixture
2 teaspoons ground cinnamon
2 teaspoons ground cardamom
1 teaspoon ground ginger
1 teaspoon ground cloves
1 teaspoon ground nutmeg
Blend all ingredients in a high-powered blender on high until smooth and hot (about 4 minutes) or use alternative method of heating.
PER SERVING: CALORIES 180; PROTEIN 5G; CARBOHYDRATES 27G; TOTAL FAT 7.5G; SATURATED FAT 0.3G; SODIUM 281MG; FIBER 6.4G; BETA-CAROTENE 24MCG; CALCIUM 879MG; IRON 2.6MG; FOLATE 8MCG; MAGNESIUM 76MG; ZINC 0.9MG; SELENIUM 5.6MCG
Tropical Smoothie
SERVES 4
2 cups unsweetened soy, hemp, or almond milk
2 bananas
1 cup frozen pineapple
1 cup frozen mango
2–3 cups chopped romaine lettuce or kale
2 tablespoons ground flaxseeds
Blend ingredients together in a high-powered blender.
PER SERVING: CALORIES 140; PROTEIN 3G; CARBOHYDRATES 28G; TOTAL FAT 3.4G; SATURATED FAT 0.2G; SODIUM 97MG; FIBER 4.2G; BETA-CAROTENE 1,522MCG; VITAMIN C 41MG; CALCIUM 287MG; IRON 1.2MG; FOLATE 73MCG; MAGNESIUM 51MG; ZINC 0.5MG; SELENIUM 1.9MCG
Breakfast Options
Apple Bean Breakfast
SERVES 2
1 apple, cored and chopped
¼ cup water
1 teaspoon cinnamon
½ teaspoon nutmeg
3 whole cloves
¼ cup frozen chopped kale, spinach, or collards (more if using fresh)
¼ cup cooked kidney or other beans
¼ cup raisins
¼ cup chopped walnuts or other raw nuts
Place the chopped apple in a saucepan with the water. Begin cooking over medium-high heat. Add the remaining ingredients, stir, and cook until the apples are tender, about 5–10 minutes. Remove cloves.
Drain off excess water, if desired.
PER SERVING: CALORIES 237; PROTEIN 6G; CARBOHYDRATES 36G; TOTAL FAT 10.2G; SATURATED FAT 1.1G; SODIUM 23MG; FIBER 7.4G; BETA-CAROTENE 1,400MCG; VITAMIN C 7MG; CALCIUM 72MG; IRON 2.2MG; FOLATE 75MCG; MAGNESIUM 60MG; ZINC 0.9MG; SELENIUM 2.3MCG
Banana Nut Muffin Oatmeal
SERVES 1
⅔ cup water
⅓ cup old-fashioned or steel cut oats (see Note)
1–2 dates, chopped, or 1 tablespoon raisins
1 tablespoon ground flaxseeds
1 banana, cut into chunks
1 tablespoon chopped walnuts
¼ cup unsweetened soy, almond, or hemp milk
Place water, oats, and dates in a small saucepan and bring to a gentle boil. Reduce heat and simmer 4–5 minutes, or until oats are tender, stirring occasionally to prevent sticking. Place in bowl. Stir in flaxseeds, banana chunks, walnuts, and milk
Note: If using steel cut oats, increase water to 1 ⅓ cups and simmer, covered, for 15 minutes, stirring occasionally.
PER SERVING: CALORIES 342; PROTEIN 9G; CARBOHYDRATES 62G; TOTAL FAT 9.1G; SATURATED FAT 1.1G; SODIUM 41MG; FIBER 9.4G; BETA-CAROTENE 33MCG; VITAMIN C 10MG; CALCIUM 53MG; IRON 8MG; FOLATE 47MCG; MAGNESIUM 89MG; ZINC 0.7MG; SELENIUM 6.5MCG
Breakfast Veggie Wraps
SERVES 2
½ cup chopped green bell pepper
½ cup chopped onion
7 ounces extra firm tofu, drained (half a block)
1 medium tomato, chopped
2 cups firmly packed spinach
½ teaspoon garlic powder or no-salt seasoning blend such as Mrs. Dash
½ teaspoon turmeric
1 tablespoon nutritional yeast
2 whole grain flour tortillas
¼ cup low-sodium ketchup or salsa
In a large skillet, heat 2–3 tablespoons water and sauté the green pepper and onion until tender, about 2–3 minutes.
Squeeze as much water as possible from the tofu, then crumble over the peppers and onions. Add tomato, spinach, ga
rlic powder, turmeric, and nutritional yeast and cook until tofu is lightly yellow-browned, about 5–8 minutes, stirring frequently.
Spread the cooked tofu on the tortillas. Top with ketchup or salsa and roll up.
PER SERVING: CALORIES 309; PROTEIN 19G; CARBOHYDRATES 44G; TOTAL FAT 8.3G; SATURATED FAT 1.5G; SODIUM 189MG; FIBER 9.7G; BETA-CAROTENE 2,210MCG; VITAMIN C 55MG; CALCIUM 298MG; IRON 5.4MG; FOLATE 101MCG; MAGNESIUM 87MG; ZINC 2.1MG; SELENIUM 10.6MCG
Buckwheat and Berry Cereal
SERVES 3
½ cup raw buckwheat groats, rinsed (see Note)
1 cup unsweetened soy, hemp, or almond milk plus extra if desired
½ teaspoon cinnamon
½ teaspoon vanilla or almond extract
1 medium apple, diced or grated
1 tablespoon raw almond butter
1 tablespoon chia seeds
1 cup fresh or thawed frozen berries
Place buckwheat, 1 cup of the nondairy milk, cinnamon, and vanilla in a pan. Bring to a boil, reduce heat, cover and simmer for 6 minutes or until groats are soft but not mushy and almost all liquid is absorbed. Stir in apple, almond butter, and chia seeds and simmer for another minute. Stir in berries. Add additional nondairy milk if desired.
May be refrigerated and eaten cold or reheated.
Note: Buckwheat groats are seeds from the buckwheat plant. They are unrelated to wheat and do not contain gluten. Choose raw buckwheat groats, not kasha, which is toasted.
PER SERVING: CALORIES 320; PROTEIN 9G; CARBOHYDRATES 57G; TOTAL FAT 8.9G; SATURATED FAT 0.8G; SODIUM 100MG; FIBER 9.9G; BETA-CAROTENE 38MCG; VITAMIN C 11MG; CALCIUM 339MG; IRON 2.5MG; FOLATE 27MCG; MAGNESIUM 147MG; ZINC 1.7MG; SELENIUM 6.5MCG
Overnight Cinnamon Apple Oatmeal
SERVES 3
1 cup uncooked old-fashioned or steel cut rolled oats
2 ½ cups unsweetened soy, hemp, or almond milk
¼ cup raisins or currants
1 apple, peeled, cored, and chopped
¼ cup chopped walnuts
1 tablespoon ground flaxseeds
½ teaspoon cinnamon
Combine oats, nondairy milk, and raisins in a bowl. Refrigerate overnight.
In the morning, mix in the chopped apples, walnuts, ground flaxseeds, and cinnamon. Stir in additional nondairy milk if desired.
PER SERVING: CALORIES 246; PROTEIN 7G; CARBOHYDRATES 31G; TOTAL FAT 12G; SATURATED FAT 1.0G; SODIUM 157MG; FIBER 5G; BETA-CAROTENE 2MCG; VITAMIN C 0.4MG; CALCIUM 456MG; IRON 8.1MG; FOLATE 14MCG; MAGNESIUM 44MG; ZINC 0.6MG; SELENIUM 1.2MCG
Peach and Berry Breakfast Cobbler
SERVES 2
1 cup fresh or frozen sliced peaches
1 cup fresh or frozen strawberries or mixed berries
½ cup old-fashioned rolled oats
2 tablespoons raisins
⅛ teaspoon vanilla extract
½ cup water (only if using fresh fruit)
2 tablespoons chopped raw walnuts
¼ teaspoon cinnamon
¼ teaspoon nutmeg
Combine peaches, berries, oats, raisins, and vanilla in a small saucepan. Add water if using fresh fruit. Cook on medium-high heat until bubbling. Add walnuts, cinnamon, and nutmeg; cover; reduce heat and cook 8–10 minutes on low. Serve warm.
PER SERVING: CALORIES 210; PROTEIN 5G; CARBOHYDRATES 36G; TOTAL FAT 6.9G; SATURATED FAT 0.8G; SODIUM 2MG; FIBER 5.9G; BETA-CAROTENE 132MCG; VITAMIN C 54MG; CALCIUM 33MG; IRON 6MG; FOLATE 31MCG; MAGNESIUM 33MG; ZINC 0.5MG; SELENIUM 0.8MCG
Scrambled Oats
SERVES 4
1 cup steel cut oats (see Note)
2 cups water or low-sodium vegetable broth
1 tablespoon nutritional yeast
1 teaspoon low-sodium miso paste
½ teaspoon turmeric
2 cups fresh spinach or other leafy greens
1 cup lightly sautéed sliced mushrooms
Grated red onion for garnish
Combine oats, water or vegetable broth, nutritional yeast, miso, and turmeric in a saucepan and cook, stirring frequently, for about 20 minutes or until oats are tender. Stir in spinach and mushrooms and cook until spinach is wilted.
Garnish with grated onion.
Note: You may also use old-fashioned oats in this recipe. Reduce cooking time to 5 minutes.
PER SERVING: CALORIES 98; PROTEIN 5G; CARBOHYDRATES 17G; TOTAL FAT 1.8G; SATURATED FAT 0.3G; SODIUM 72MG; FIBER 3.2G; BETA-CAROTENE 845MCG; VITAMIN C 5MG; CALCIUM 24MG; IRON 5.7MG; FOLATE 34MCG; MAGNESIUM 19MG; ZINC 0.6MG; SELENIUM 1.9MCG
Sweet Beet Carrot Bars
SERVES 10
1 cup whole wheat flour
1 cup oat flour (see Note)
1 tablespoon low-sodium baking soda
1 cup chopped dates
1 ripe banana, mashed
1 apple, cored, peeled, and chopped
1 cup chopped pineapple
1 cup raw beets, peeled and shredded
1 carrot, peeled and shredded
1 teaspoon vanilla extract
1 cup chopped walnuts
½ cup currants or raisins
Preheat oven to 350°F. In a large bowl, combine flour and baking soda. Mix in chopped dates, mashed banana, apple, pineapple, beets, carrots, vanilla, walnuts, and currants.
Spread in a lightly oiled 9-by-9-inch baking pan and bake for 40 minutes or until a toothpick inserted into the center comes out clean. Cool and cut into squares.
Note: You can purchase oat flour in most large supermarkets or health food stores, or make it yourself by processing old-fashioned oats in a food processor until finely ground.
PER SERVING: CALORIES 248; PROTEIN 6G; CARBOHYDRATES 42G; TOTAL FAT 8.7G; SATURATED FAT 1G; SODIUM 142MG; FIBER 6.0G; BETA-CAROTENE 527MCG; VITAMIN C 14MG; CALCIUM 36MG; IRON 3.4MG; FOLATE 43MCG; MAGNESIUM 55MG; ZINC 1MG; SELENIUM 8.7MCG
Warm Blueberry Breakfast
SERVES 2
2 cups frozen blueberries
½ cup unsweetened soy, hemp, or almond milk
¼ cup unsweetened shredded coconut
¼ cup chopped walnuts
¼ cup dried currants or raisins
1 banana, sliced
Heat frozen blueberries and nondairy milk until warm. Add remaining ingredients and stir well.
PER SERVING: CALORIES 315; PROTEIN 6G; CARBOHYDRATES 45G; TOTAL FAT 15.1G; SATURATED FAT 4.1G; SODIUM 28MG; FIBER 8.7G; BETA-CAROTENE 65MCG; VITAMIN C 10MG; CALCIUM 117MG; IRON 1.7MG; FOLATE 41MCG; MAGNESIUM 64MG; ZINC 1.1MG; SELENIUM 2.6MCG
Weekend Breakfast Frittata
SERVES 2
½ green bell pepper, seeded and chopped
4 green onions, chopped
1 medium portabella mushroom, cut into ½-inch slices
2 ounces fresh baby spinach
6 grape tomatoes, halved
2 eggs
¼ cup unsweetened almond, soy, or hemp milk
1 ounce nondairy cheddar cheese, grated
Wipe a 10-inch oven-proof pan or skillet with a small amount of olive oil. Heat pan over medium heat, add green pepper and sauté until almost tender; add green onions and mushrooms and continue to cook until peppers are tender. Add baby spinach and cook until wilted, then mix in tomatoes. Spread vegetables evenly in pan and reduce heat to low.
In a bowl, mix eggs and nondairy milk. Turn heat up to medium and pour in egg mixture, distributing evenly in the pan. Cook on stove until the sides of the frittata start to brown. Sprinkle grated nondairy cheese evenly over the top. Remove pan from stove and broil on middle rack for about 2 minutes or until cheese is melted and frittata top starts to brown.
PER SERVING: CALORIES 174; PROTEIN 13G; CARBOHYDRATES 9G; TOTAL FAT 10.2G; SATURATED FAT 2.5G; CHOLESTEROL 188.1MG; SODIUM 210MG; FIBER 3G; BETA-CAROTENE 2,069MCG; VITAMIN C 45MG; CALCIUM 225MG; IRON 2.7MG; FOLATE 119MCG; MAGNESIUM 52MG; ZINC 1.7MG; SELENIUM 23.2MCG
Salad Dressings, Dips, and Sauces
Asian Ginger Dressing
SERVES 4
½ cup chopped onion
¼ cup peanut butter
½ tablespoon unhulled sesame seeds
6 tablespoons water
5 tablespoons rice vinegar
1–2 tablespoons minced fresh ginger
2 tablespoons chopped celery
2 tablespoons no-salt-added tomato paste (see Note)
½ teaspoon Bragg Liquid Aminos or reduced-sodium soy sauce
3 regular or 1 ½ Medjool dates, pitted and chopped
1 teaspoon lemon juice
1 clove garlic
Ground black pepper, to taste
Blend all ingredients in a high-powered blender until smooth but with texture.
Note: Select tomato products packaged in glass or cartons to avoid BPA.
PER SERVING: CALORIES 146; PROTEIN 5G; CARBOHYDRATES 15G; TOTAL FAT 8.4G; SATURATED FAT 1.2G; SODIUM 52MG; FIBER 3G; BETA-CAROTENE 135MCG; VITAMIN C 5MG; CALCIUM 44MG; IRON 1MG; FOLATE 37MCG; MAGNESIUM 46MG; ZINC 0.8MG; SELENIUM 2.3MCG
Chili Bean Dip
SERVES 6
1 ½ cups cooked or 1 (15-ounce) can low-sodium kidney beans, drained
1 ½ cups cooked or 1 (15-ounce) can low-sodium pinto beans, drained
2 tablespoons lemon juice
4 garlic cloves
1 teaspoon Bragg Liquid Aminos or reduced-sodium soy sauce
½ cup unhulled sesame seeds or tahini (puréed sesame seeds)
3 regular or 1 ½ Medjool dates, pitted
1 teaspoon chili powder or to taste
¾ teaspoon cumin
¼ teaspoon cayenne pepper, or to taste
¼ cup chopped cilantro
Place all ingredients except cilantro in food processor or high-powered blender and process until smooth. Stir in cilantro.
PER SERVING: CALORIES 203; PROTEIN 10G; CARBOHYDRATES 28G; TOTAL FAT 6.6G; SATURATED FAT 0.9G; SODIUM 48MG; FIBER 8.7G; BETA-CAROTENE 113MCG; VITAMIN C 4MG; CALCIUM 162MG; IRON 4MG; FOLATE 145MCG; MAGNESIUM 86MG; ZINC 1.9MG; SELENIUM 7.8MCG
Chocobean Butter
SERVES 10
1 cup raw almonds
1 cup walnuts
½ cup cooked black beans
3 tablespoons natural cocoa powder
8 regular or 4 Medjool dates, pitted, chopped
¼ cup unsweetened soy, hemp, or almond milk
1 teaspoon alcohol-free vanilla extract
Roast almonds and walnuts in oven at 350°F, stirring occasionally, until just lightly toasted, about 5 minutes. Place in food processor and process to the consistency of a coarse powder.
Fast Food Genocide Page 22