best of 2014 meal plan recipes - amazon s3 · individual recipes “beef” with broccoli bowl |...

Best of 2014Meal Plan Recipes

Individual Recipes

“Beef” with Broccoli Bowl | serves 2 (GF)*(LF)(SF)* *Adapted from Girl Makes Food4 cups broccoli, cut into florets2 portobello mushrooms, cut into strips4 garlic cloves, minced¼ cup low sodium soy sauce, tamari (GF), or coconut aminos (SF)2 tsp vegan worcestershire sauce (optional)1 tbsp cornstarch1 cup vegetable broth2½ cups brown rice (cooked)

Steam the broccoli and set aside. In a large pan add a splash of vegetable broth or water and mushrooms, and sauté until they begin to brown, about 5 minutes. Add the garlic and cook until golden and fragrant, about 2 minutes. In a small bowl, whisk soy sauce, worcestershire sauce (if using), corn starch and vegetable broth together. Add the mixture to the mushrooms. Bring to a near boil, and allow to thicken. Add the steamed broccoli and stir to coat. Serve over rice. Per serving: 390 calories, 3g fat, 76.7g carbohydrates, 7.7g fiber, 3.9g sugar, 17.5g protein

Add-on: Add more rice or broccoli. Prep: Cook rice or entire dish ahead.

Brownie Batter Overnight Oats | serves 1 (GF)(LF)(SF) *adapted from Dashing Dish½ cup rolled oats (uncooked)½ cup unsweetened almond milk2 oz plain vegan yogurt1 tbsp unsweetened cocoa powder1 tbsp agave nectar

In a small bowl, mix all of the ingredients together, adding a dash of salt if desired. Cover and refrigerate overnight. Per serving: 286 calories, 5.4g fat, 51.4g carbohydrates, 6.4g fiber, 20.8g sugars, 10.4g protein

Add-on: Add nuts or side of fruit. Prep: Make ahead.

Buffalo Chickpea Chili | serves 2 (GF)*(LF)(SF) *adapted from Naturally Ella1 onion, diced¼ cup bulgur or other GF grain (uncooked)14.5 oz can stewed tomatoes1 cup vegetable broth15 oz can chickpeas, drained and rinsed½ cup hot sauce (can reduce)2 tsp smoked paprika

Line a pot with a thin layer of water or vegetable broth. Add onion and cook over medium heat until tender, 5-6 minutes. Stir in bulgur, stewed tomatoes, and vegetable broth. Bring to a boil, reduce to a simmer and let cook for 10 minutes. Add in chickpeas, hot sauce, smoked paprika, and salt to taste. Continue to cook until bulgur is tender, 10-15 more minutes. Add more veggie broth to reach desired consistency. Taste and adjust seasonings as desired. Per serving: 380 calories, 3.5g fat, 65.8g carbohydrates, 16.6g fiber, 9.1g sugars, 19.7g protein

Add-on: Add side of crackers or toast. Prep: Make ahead.

Best of 2014 Meal Plan Recipes 1

Carrot Hot Dogs | serves 2 (GF)*(LF)(SF)* *Adapted from Clean Eating Veggie Girl2 large carrots, peeled and cut to the size of a hot dog bun¼ cup low sodium soy sauce, tamari (GF), or coconut aminos (SF)1 tbsp rice vinegar½ tbsp apple cider vinegar1-2 drops liquid smoke1 garlic clove, minced¼ tsp ground gingerdash of onion powder2 whole-wheat or GF hot dog bunscondiments of your choice

Boil carrots for approximately 6-8 minutes, or until fork tender but not mushy. After removing the carrots from the boiling water, run them under cold water to stop the cooking process. While the carrots are cooking, whisk together the soy sauce, ¼ cup water, vinegars, liquid smoke, garlic, and seasonings. Combine the carrots and the marinade in a zipper gallon-size bag or in an air-tight container. Shake gently until the carrots are coated with the marinade. Place the carrots in the refrigerator for at least 24 hours. To cook the carrots, spray a medium skillet with cooking spray. Turn the heat to medium and place the carrots and about ½ cup of the marinade into the skillet. Heat the carrots for approximately 8-10 minutes, or until warm. Serve your carrot hot dogs in a bun and top them with your favorite hot dog toppings.

Per serving (without condiments): 177 calories, 2g fat, 48.1g carbohydrates, 5.9g fiber, 9.1g sugar, 6.8g protein

Add-on: Make another hot dog. Prep: Marinate carrots ahead.

Pineapple Whip | serves 1 (GF)(LF)*(SF) *Adapted from Hip2Save2 cups frozen pineapple⅔ cup lite coconut milk

Place frozen chunks of pineapple and coconut milk into a food processor or blender. Blend until the consistency becomes creamy. Drink as a smoothie or enjoy with a spoon.

Per serving: 254 calories, 8.4g fat, 49.3g carbohydrates, 4.6g fiber, 32.5g sugars, 3.8g protein

Lower Fat: Use unsweetened almond milk and a drop or two of coconut extract (optional).

Add-on: Add a side of rice cakes or more fruit. Prep: Make to order.


Quinoa Unfried Rice | serves 2 (GF)*(LF)(SF)* *Adapted from GMO Free Girl1 cup quinoa (uncooked)1 garlic clove, minced4 oz button mushrooms, stems removed and sliced1 zucchini, diced½ cup frozen corn½ cup frozen green peas2 carrots, diced4 green onions, sliced1½ tbsp low sodium soy sauce, tamari (GF), or coconut aminos (SF)

In a small sauce pan, combine quinoa with 2 cups water or broth. Cover and bring to a boil. Once boiling, reduce to low and simmer for 15 minutes or until quinoa is fluffy and water has evaporated. Line a large skillet with a thin layer of water or vegetable broth. Over low heat, add in the minced garlic and stir until fragrant. Add in the sliced mushrooms, zucchini, and carrots. Stir constantly until the vegetables are tender (about 5 minutes). Add in the frozen corn and peas and stir. Add in the cooked quinoa and stir until combined. Cook for approximately 3-5 minutes to heat thoroughly. Stir in the green onions and soy sauce and cook for an additional minute. Serve and enjoy! Per serving: 428 calories, 5.6g fat, 79.2g carbohydrates, 12.8g fiber, 9.6g sugars, 19.2g protein

Add-on: Add more pasta or a side salad. Prep: Make ahead.

Thai Stuffed Sweet Potato | serves 1 (GF)*(SF)* *Adapted from Shared Appetite1 sweet potato1 cup broccoli, cut into florets¼ cup shelled edamame, thawed2 tbsp peanut butter¼ cup lite coconut milk1 garlic clove½ tsp fresh ginger root½ tsp low sodium soy sauce, tamari (GF), or coconut aminos (SF)½ tsp rice vinegar½ tsp raw sugardash of red pepper flakes½ tbsp fresh lime juice1 green onion, sliced

Bake, boil, steam or microwave sweet potato. Let cool slightly, then make a slit in the top of sweet potato. Cook, steam or microwave broccoli. Place peanut butter, coconut milk, garlic, ginger, soy sauce, rice vinegar, sugar, red pepper flakes, and lime juice into a blender. Blend on high until completely smooth. Add a little more coconut milk if a thinner consistency is desired. Top sweet potato with cooked broccoli and edamame. Drizzle with peanut sauce and sprinkle with green onions. Serve immediately. Per serving: 421 calories, 21.6g fat, 45.9g carbohydrates, 9.7g fiber, 15.1g sugars, 18g protein

Soy-Free: Replace edamame with 1 tbsp peanuts.

Add-on: Add more veggies or a side of grains.

Prep: Cook potato ahead. Peanut sauce can be refrigerated for a few days (it may harden a bit in the fridge, thaw before using).


White Bean Dumpling Stew | serves 2 (GF)*(LF)(SF) *adapted from Fo Reals Life½ small onion, diced1 carrot, peeled & diced1 celery rib, sliced2 garlic cloves, minced1 potato, peeled & cubed1 cup white beans (cooked or canned)2 cups vegetable broth1 cup water¼ cup fresh parsley, chopped

Dumplings¾ cup white whole-wheat flour (or GF blend)6 tbsp unsweetened almond milk¼ tsp salt¼ tsp baking powder

Line a large pot with a thin layer of water or vegetable broth. Add the onions, carrots, and celery and cook over medium-high heat until the onions start to soften slightly. Add in the garlic and potatoes and cook for another minute or so. Add in beans, broth, water and bring to a simmer. Meanwhile mix the whole wheat flour, non-dairy milk, salt and baking powder together in a small bowl. Knead a few times and then roll out the dough on a floured surface until thin. Cut into squares. Drop the dumplings one at a time into the simmering soup. Stir it around to prevent them from sticking. Turn the heat down to medium-low and simmer for about 20 minutes, or until the dumplings are cooked through. Stir in the parsley before serving. Add salt or pepper to taste at the end.

Per serving: 403 calories, 3.7g fat, 73g carbohydrates, 14.3g fiber, 5.7g sugars, 20.7g protein

Add-on: Add a side salad. Prep: Make ahead.


Family Recipes

“Beef” with Broccoli Bowl | serves 4 (GF)*(LF)(SF)* *Adapted from Girl Makes Food8 cups broccoli, cut into florets4 portobello mushrooms, cut into strips3-4 garlic cloves, minced½ cup low sodium soy sauce, tamari (GF), or coconut aminos (SF)3-4 tsp vegan worcestershire sauce (optional)2 tbsp cornstarch2 cups vegetable broth5 cups brown rice (cooked)

Steam the broccoli and set aside. In a large pan add a splash of vegetable broth or water plus mushrooms, and saute until they begin to brown, about 5 minutes. Add the garlic and cook until garlic turns golden and is very fragrant, about 2 minutes. In a small bowl, whisk soy sauce, worcestershire sauce (if using), corn starch and vegetable broth together. Pour over top and bring to a near boil. Allow mix to thicken. Add broccoli and stir to coat. Serve over rice. Per serving: 390 calories, 3g fat, 76.7g carbohydrates, 7.7g fiber, 3.9g sugar, 17.5g protein

Add-on: Add more rice or broccoli. Prep: Cook rice or entire dish ahead.

Brownie Batter Overnight Oats | serves 4 (GF)(LF)(SF) *adapted from Dashing Dish2 cups rolled oats (uncooked)2 cups unsweetened almond milk8 oz plain vegan yogurt¼ cup unsweetened cocoa¼ cup agave nectar

In a small bowl, mix all of the ingredients together, adding a dash of salt if desired. Cover and refrigerate overnight. Per serving: 286 calories, 5.4g fat, 51.4g carbohydrates, 6.4g fiber, 20.8g sugars, 10.4g protein

Add-on: Add nuts or side of fruit. Prep: Make ahead.

Buffalo Chickpea Chili | serves 4 (GF)*(LF)(SF) *adapted from Naturally Ella2 onions, diced½ cup bulgur or other GF grain (uncooked)2-14.5 oz cans stewed tomatoes2 cups vegetable broth2-15 oz cans chickpeas, drained & rinsed1 cup hot sauce (can reduce)4 tsp smoked paprika

Line a pot with a thin layer of water or vegetable broth. Add onion and cook over medium heat until tender, 5-6 minutes. Stir in bulgur, stewed tomatoes, and vegetable broth. Bring to a boil, reduce to a simmer and let cook for 10 minutes. Add in chickpeas, hot sauce, smoked paprika, and salt to taste. Continue to cook until bulgur is tender, 10-15 more minutes. Add more vegetable broth to reach desired consistency. Taste and adjust seasonings as desired.Per serving: 380 calories, 3.5g fat, 65.8g carbohydrates, 16.6g fiber, 9.1g sugars, 19.7g protein

Suggested side (per serving): Crackers or toast.



Carrot Hot Dogs | serves 4 (GF)*(LF)(SF)* *Adapted from Clean Eating Veggie Girl4 large carrots, peeled and cut to the size of a hot dog bun½ cup low sodium soy sauce, tamari (GF), or coconut aminos (SF)2 tbsp rice vinegar1 tbsp apple cider vinegardash or two of liquid smoke2 garlic cloves, minced½ tsp ground gingerdash onion powder4 whole-wheat or GF hot dog bunscondiments of your choice

Boil carrots for approximately 6-8 minutes, or until fork tender but not mushy. After removing the carrots from the boiling water, run them under cold water to stop the cooking process. While the carrots are cooking, whisk together soy sauce, ½ cup water, vinegars, liquid smoke, garlic, and seasonings. Combine the carrots and the marinade in a zipper gallon-size bag or in an air-tight container. Shake gently until the carrots are coated with the marinade. Place the carrots in the refrigerator for at least 24 hours. To cook the carrots, spray a medium skillet with cooking spray. Turn the heat to medium and place the carrots and about 1 cup of the marinade into the skillet. Heat the carrots for approximately 8-10 minutes, or until warm. Serve your carrot hot dogs in a bun and top them with your favorite hot dog toppings.

Per serving (without condiments): 177 calories, 2g fat, 48.1g carbohydrates, 5.9g fiber, 9.1g sugar, 6.8g protein

Suggested sides (per serving): 1 corn on the cob, 1 baked potato and 1 cup broccoli

Add-on: Add a side salad. Prep: Marinate carrots ahead.

Chili Cheese Fries | serves 4 (GF)*(LF)(SF) *Adapted from Fork and Beans4 potatoes, cut into fries15 oz can vegetarian chili4 tomatoes, diced7 green onions, sliced1 recipe Quick Queso (recipe follows)

Preheat oven to 425F. Cut potatoes into long, uniform slices. Sprinkle with salt as desired. Place on baking sheet that has been lined with parchment paper or foil and bake for 20-25 minutes, flipping halfway through. Once fries are done, top with remaining ingredients.


Add-on: Add more potatoes or veggies. Prep: Make Quick Queso ahead.


Quick Queso | serves 4 (GF)*(LF)(SF)2 cups unsweetened almond milk⅔ cup nutritional yeast6 tbsp whole-wheat flour (or GF blend)2 tsp onion powder1 tsp garlic powder1 tsp ground cumin½ tsp paprika

Whisk all ingredients together in a saucepan. Bring to a boil over medium heat, stirring often. Serve warm.

Per serving: 120 calories, 1.5g fat, 16.6g carbohydrates, 3.8g fiber, .7g sugars, 10.1g protein

Pineapple Whip | serves 4 (GF)(LF)*(SF) *Adapted from Hip2Save8 cups frozen pineapple2⅔ cup lite coconut milk

Place 2 cups frozen pineapple and ⅔ cup coconut milk into a food processor or blender. Blend until the consistency becomes creamy. Repeat three more times. Drink as a smoothie or enjoy with a spoon.

Per serving: 254 calories, 8.4g fat, 49.3g carbohydrates, 4.6g fiber, 32.5g sugar, 3.8g protein

Lower Fat: Use unsweetened almond milk and drop or two of coconut extract (optional).

Suggested sides (per serving): ¼ cup blueberries Prep: Make to order.

Quinoa Unfried Rice | serves 4 (GF)*(LF)(SF)* *Adapted from GMO Free Girl2 cups quinoa (uncooked)2 garlic cloves, minced8 oz button mushrooms, stems removed and sliced2 zucchinis, diced1 cup frozen corn 1 cup frozen green peas4 carrots, diced7 green onions, sliced3 tbsp low sodium soy sauce, tamari (GF), or coconut aminos (SF)

In a small sauce pan, combine quinoa with 4 cups water or broth. Cover and bring to a boil. Once boiling, reduce to low and simmer for 15 minutes or until quinoa is fluffy and water has evaporated. Line a large skillet with a thin layer of water or vegetable broth. Over low heat, add in the minced garlic and stir until fragrant. Add in the sliced mushrooms, zucchini, and carrots. Stir constantly until the vegetables are tender (about 5 minutes). Add in the frozen corn and peas and stir. Add in the cooked quinoa and stir until combined. Cook for approximately 3-5 minutes to heat thoroughly. Stir in the green onions and soy sauce and cook for an additional minute. Serve and enjoy!

Per serving: 427 calories, 5.6g fat, 79g carbohydrates, 12.8g fiber, 9.6g sugar, 19.1g protein

Add-on: Add more veggies or make more quinoa. Prep: Make ahead.


Thai Stuffed Sweet Potatoes | serves 4 (GF)*(SF)* *Adapted from Shared Appetite4 sweet potatoes4 cups broccoli, cut into florets1 cup shelled edamame, thawed½ cup peanut butter1 cup lite coconut milk2 garlic cloves½ tbsp fresh ginger root1 tbsp low sodium soy sauce, tamari (GF), or coconut aminos (SF)½ tbsp rice vinegar½ tbsp raw sugar½ tsp red pepper flakes1 lime (juice)4 green onions, sliced

Bake, boil, steam or microwave sweet potatoes. Let cool slightly, then make a slit in the top of each sweet potato. Cook, steam or microwave broccoli. Place peanut butter, coconut milk, garlic, ginger, soy sauce, rice vinegar, sugar, red pepper flakes, and lime juice into a blender. Blend on high until completely smooth. Add a little more coconut milk if a thinner consistency is desired. Top sweet potato with cooked broccoli and edamame. Drizzle with peanut sauce and sprinkle with green onions. Serve immediately.


Soy-Free: Replace edamame with ¼ cup peanuts.

Add-on: Add more veggies or a side of brown rice.

Prep: Cook potato ahead. Peanut sauce can be refrigerated for a few days (it may harden a bit in the fridge, thaw before using).


White Bean Dumpling Stew | serves 4 (GF)*(LF)(SF) *Adapted from Fo Reals Life1 onion, diced2 carrots, peeled & diced2 celery ribs, sliced4 garlic cloves, minced2 potatoes, peeled & cubed15 oz can white beans, drained & rinsed4 cups vegetable broth2 cups water½ cup fresh parsley, chopped

Dumplings1½ cups white whole-wheat flour (or GF blend)¾ cup unsweetened almond milk½ tsp salt½ tsp baking powder

Line a large pot with a thin layer of water or vegetable broth. Add the onions, carrots, and celery and cook over medium-high heat until the onions start to soften slightly. Add in the garlic and potatoes and cook for another minute or so. Add in beans, broth, water and bring to a simmer. Meanwhile mix the whole wheat flour, non-dairy milk, salt and baking powder together in a small bowl. Knead a few times and then roll out the dough on a floured surface until thin. Cut into squares. Drop the dumplings one at a time into the simmering soup. Stir it around to prevent them from sticking. Turn the heat down to medium-low and simmer for about 20 minutes, or until the dumplings are cooked through. Stir in the parsley before serving. Add salt or pepper to taste at the end.




best of 2014 meal plan recipes - amazon s3 · individual recipes “beef” with broccoli bowl |...

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