Pancakes

MATERIALS

Makes 5-6 pancakes

• 1 cup whole wheat flour

• 1 tbsp baking powder

• 1/4 tsp salt

• 1 cup almond milk

• 2 tbsp olive or coconut oil

• 2 tbsp maple syrup (or date syrup)

• 1 tsp vanilla

• Optional add ins: chocolate chips, pecans/walnuts

• Top with: fruit, nut butter, date syrup, or maple syrup

PROCEDURE

1. In a medium size bowl, whisk dry ingredients.

2. In a measuring cup, whisk remaining liquid ingredients.

3. Combine wet and dry and stir until just combined.

4. Let sit for 5 minutes.  Heat a nonstick skillet over medium low to medium heat.

5. Lightly spray skillet and scoop 1/3 cup spoonfuls of batter into the skillet.  Cook a couple minutes on each side.

6. Eat as they come off the skillet or keep warm in the oven at 200 degrees.

Variations

Sub water or alternative plant-based milk for the almond milk.

Add cinnamon to the batter.

THE RUNDOWN

This batter is pretty thick which yields fluffy pancakes. Add more water or milk if you would like thinner pancakes. Pro tip - add the chocolate chips or nuts, if using, after adding the batter to the skillet.  This allows for custom pancakes, keeps the add-ins from sinking to the bottom of the pancake and burning, and ensures even placement in the pancake : )

Adapted from: Cookie and Kate

Toast, Toast, Toast

MATERIALS

• Whole Grain Bread

• Option 1

  • Nut Butter (peanut, almond,...), bananas, raisins or dates, hemp seeds, or granola

• Option 2

  • Hummus, avocado, tomato, black pepper, kosher salt

• Option 3

  • Refried black beans, sweet potatoes, avocado, kosher salt

PROCEDURE

1. Toast bread.

2. Add desired toppings and enjoy.

THE RUNDOWN

A fun twist on a breakfast classic. Great for those mornings when you're craving something savory. Don't be afraid to get creative. There's a good chance last night's leftovers will taste pretty good on toast. The best part, it generally takes no longer than 5 minutes to pull together.

Overnight Oats

MATERIALS

Makes 1 serving

• 1/2 cup old fashioned oats

• 1 cup water or plant-based milk

• 1/2 tbsp chia seeds

• Optional Add-Ins

  • Peanut butter/almond butter

  • Bananas, blueberries, raspberries...

  • Cinnamon

• Optional Toppings

  • Fresh fruit

  • Raisins

  • Granola

  • Hemp seeds

  • Sliced almonds

PROCEDURE

1. Add all ingredients and optional add-ins to mason jar or other container.

2. Stir and put in fridge overnight.

3. Wake up, stir and enjoy.  Microwave and/or add optional toppings, if desired.

THE RUNDOWN

The best way to eat oatmeal in the summer! Spend five minutes the night before and you will have an easy breakfast to take on the go.  Adjust the liquid to get your desired consistency.  See photo below for what it usually looks like not on a photo shoot day...

Oatmeal

MATERIALS

Makes 1 serving

• 1/2 cup oats

• 1 cup water or plant-based milk

• Optional Add-Ins/Toppings

  • 1/2 - 1 tbsp flax, hemp, chia seed

  • 1-2 tbsp nut or seed butter (peanut, almond,...)

  • 1/2 banana, blueberries,...

  • 1-2 tbsp raisins

  • 1/2 tsp cinnamon

  • 1-2 tbsp granola

PROCEDURE

Quick

1.  Use quick oats. Cook according to package instructions.

2.  Add desired add-ins/toppings.

Leisurely

1.  Use old fashioned oats. Cook according to package instructions.

2.  Add desired add-ins/toppings.

THE RUNDOWN

This is really more of a build-your-own-oatmeal-suggestion than an actual recipe.  It can easily be scaled up for more people. Be creative. Add in your favorite fruit, nuts, seeds, and spices.

Smoothie

MATERIALS

Makes 2 servings

• 3 handfuls spinach

• 1 frozen banana

• 1 cup blueberries

• 1/2 tbsp cacao powder (or cocoa powder)

• 1 scoop protein powder, optional

• 1 scoop peanut butter, optional (very tasty if you are feeling indulgent)

• ~1 1/2 cups water (or plant-based milk or coconut water)

• Optional toppings/mix-ins - chia, hemp, or flax seeds, granola, raisins, additional fresh fruit

PROCEDURE

1. Put all ingredients in blender and blend until smooth. 

2. If too runny, add more fruit or ice. If too thick, add more water.

3. Add desired toppings and enjoy.

THE RUNDOWN

A fruity and delicious start to the morning and a good way to sneak in a couple handfuls of greens. Swap the spinach with kale, another awesome super food, or use a bit of both. Pro tip - freeze the spinach and you won't have to worry about it going bad.

A Plantsanity Original

Vinaigrette Dressing

MATERIALS

• 1/4 cup balsamic vinegar

• 1/2 cup water

• 1/4 cup walnuts

• 1/4 cup raisins

• 1 tsp dijon mustard

• 1 clove garlic

• 1/4 tsp thyme

PROCEDURE

1. Put all of the ingredients in a blender and blend.

THE RUNDOWN

A salad dressing with no oil and no added sugar is hard to come by.  Make a batch of this on Sunday and you can use it all week.

Adapted from: The End of Dieting

Roasted Veggies

MATERIALS

• Favorite veggies: sweet potatoes, brussel sprouts, broccoli, cauliflower, onion, pepper

• Olive oil, optional

• Salt and pepper, to taste

• Other seasonings: Italian seasoning, basil/rosemary/thyme, garlic

PROCEDURE

1. Preheat oven to 425 deg F.

2. Spread veggies on a baking pan.

3. Lightly oil, if using and sprinkle with salt and pepper.  Add other seasonings, if desired.

4. Roast for 20-30 minutes or until desired tenderness.

THE RUNDOWN

Not all recipes need to be complicated.  Simply take your favorite vegetables and throw em in the oven.  Veggies take on a whole new flavor when they are roasted.  Pro tip - Make it into a meal by serving over quinoa with cashew queso or chipotle aioli.

Chickpea Salad Sandwich

MATERIALS

Makes 2-3 sandwiches

• 1 can chickpeas

• 2 tbsp tahini (or 1-2 tbsp liquid from the can of chickpeas)

• 1 tsp dried dill

• 1/4 tsp salt

• pepper, to taste

• whole wheat bread or tortilla

• Additional topping options:

  • Tomato, pickles, greens, chopped almonds, dijon mustard, and/or hot sauce

PROCEDURE

1. Drain and rinse chickpeas. Reserve 2 tbsp of liquid from can if you don't have tahini.

2. Add all ingredients to food processor and pulse until desired texture. Taste and adjust seasonings.

3. Assemble sandwich. Note that a little dijon goes a long way.

VARIATIONS

For more creaminess: sub 1/2 of an avocado for tahini. For more flavor and crunch: add 1/4 of a red onion and a stalk of celery, roughly chopped, during Step 2.

The Rundown

This meal comes together quickly and doesn't require an oven or a stove.  It's also an easy lunch option to take on the go.

A Plantsanity Original

Lentil Loaf

MATERIALS

Makes ~6 servings

• 1 cup uncooked green lentils

• 1 cup walnuts, chopped

• 1 tbsp flaxseed

• 3 cloves garlic, minced

• 1 med onion, finely chopped (2 cups)

• 1 tbsp oil (omit if water sauteing)

• 1 cup celery, finely chopped

• 1 cup carrot, grated

• 1/3 sweet apple, grated peeled (optional)

• 1/3 cup raisins

• 1 tsp salt, or to taste

• 1/4 tsp pepper, or to taste

• 1/2 cup oat flour

• 1/2 cup bread crumbs

• 1 tsp dried thyme

• 1 tsp dried oregano

• 1/4 tsp red pepper flakes, optional

• Balsamic Apple Glaze

  • 1/4 cup ketchup

  • 2 tbsp unsweetened applesauce

  • 2 tbsp balsamic vinegar

  • 1 tbsp maple syrup or date syrup

PROCEDURE

1. Cook lentils according to package directions. Drain lentils and pulse in food processor a few times, leaving some whole.

2. Preheat oven to 350 degrees.  Heat oil, if using, in skillet over medium heat. Saute garlic and onion for 5 minutes. 

3. Add in celery, carrot, apple, raisins, salt, and pepper. Saute for 5 more minutes.

4. In large mixing bowl, mix everything together. Taste and adjust seasonings.

5. Line loaf pan with parchment paper.  Pour mixture into pan and pat down firmly.

6. Whisk glaze ingredients together and spread over loaf.

7.  Bake 40-50 minutes, or until edges are lightly browned. Let cool 5-10 minutes before slicing to keep loaf from crumbling.

THE RUNDOWN

Lots of good flavors and textures. This involves quite a list of ingredients and takes some time to prepare, but the end result is a way healthier "comfort food" type of meal. Pro tip - make this ahead of time and store in the fridge until you are ready to bake.

Adapted from: Oh She Glows Cookbook

Enchiladas

MATERIALS

Makes 7-8 large enchiladas

• Sauce:

  • 2 cups broth (or water)

  • 1/3 cup tomato paste

  • 2.5 tbsp chili powder

  • 2 tsp cumin

  • 1.5 tsp oregano

  • 2 cloves garlic, minced

  • 2 tsp soy sauce

  • 1 tbsp lime juice (optional, add after simmering)

• Filling

  • 2 medium sweet potatoes, cubed

  • 1 onion, diced

  • 2 cloves garlic, minced

  • 2 cans black beans

  • 2 tsp chili powder

  • 1 tsp cumin

  • 1 tsp salt

  • 1 tsp maple syrup (optional)

• Whole wheat or corn tortillas

• Serve with cilantro, guac, salsa, if desired

PROCEDURE

1. Cut sweet potatoes into cubes, steam covered in skillet over medium heat for ~12 minutes or until tender.

2. In medium saucepan, whisk sauce ingredients together except for lime and simmer for 10 minutes, then add lime juice.

3. Preheat oven to 375 degrees.

4. In skillet over medium heat, saute onions for 4-5 minutes; add garlic, black beans, chili powder, cumin, salt, and maple syrup (if using) and cook for a couple more minutes.

5. Smash sweet potatoes with fork and add to black bean filling mixture. Mix well.

6. Pour 1.5 cups of sauce in 9 x 13" casserole dish. Fill tortillas, wrap them up, and place seam side down in dish. Pour remaining sauce over top.

7.  Bake for 20 minutes covered with foil.  Uncover and continue baking for 5 minutes.

8. Serve with desired toppings.

The Rundown

We pretty much love Mexican food in any shape or form. This is the first time we used sweet potatoes in a dish like this and it hits the spot. Pro tip: If you are short on time or just impatient, cut out the oven part and eat as tacos.

Inspired by: Thug Kitchen Cookbook

Salad!

MATERIALS

Makes 1 monster salad

• 2-3 cups greens

  • spinach, arugula, romaine, kale, ...

• 2+ veggies

  • carrot, cucumber, broccoli, cauliflower, onion, tomato,...

• 1/2 cup beans

  • chickpeas (or 1/4 cup hummus), kidney, northern, canellini,...

• 2 tbsp nuts/seeds

  • sunflower seeds, pepitas, pecans, walnuts, sliced almonds

• Fresh/dried fruit

  • blueberries, strawberries, raisins, dates, figs, prunes

• Salt and pepper, to taste

• Vinaigrette Dressing or Tahini Dressing

PROCEDURE

1. Grab a handful of greens and throw into bowl.

2.  Cut up and add your favorite veggies, beans, nuts/seeds, and fruit.

3.  Drizzle with dressing and enjoy.

THE RUNDOWN

This is not the sad iceberg salad you may be used to.  This is a formula for you to create a salad you actually want to eat. Add your favorite veggies and toppings and pile it high on a plate. Don't be afraid to get creative - toss in any leftover veggies, beans, or quinoa you have on hand.

African Peanut Stew

MATERIALS

Makes 4-6 servings

• 1 cup uncooked brown rice

• 2 onions, sliced into rings

• 1 carrot, diced

• 3 celery stalks, diced

• 2 sweet potatoes, chopped

• 2 tsp garlic, minced

• 28 oz diced tomatoes

• 1 cup water (or veggie broth)

• 1 tbsp curry powder

• 1 tsp salt

• 1/4 tsp pepper

• 1/3 cup peanut butter

• 1 cup light coconut milk

• 1 can chickpeas, drained and rinsed

• 2 cups spinach, chopped

PROCEDURE

Prep: Prepare brown rice according to package directions.

1. Add all ingredients to pot and cook over high heat until it boils, 10-15 minutes.

2. Turn heat down and simmer for 20-30 minutes, or until sweet potatoes are tender.

3. Taste and adjust seasonings as necessary.  Serve over brown rice.

THE RUNDOWN

Quickly feed a crowd with this hearty soup. Easy to pull together with minimal dishes. Perfect for warming you up on a chilly day. 

Adapted from: PlantPure Nation Cookbook

Broccoli Lentil Soup

MATERIALS

Makes ~6 servings

• 1 tbsp oil (omit if water sauteing)

• 1 onion, diced

• 4 cloves garlic, minced

• 4 carrots, diced

• 4 stalks celery, diced

• 3-4 heads of broccoli, chopped

• 8 cups of broth

• 3 bay leaves

• 3/4 cup lentils

• 1/2 cup rice

• 1 1/2 tsp salt, or to taste

• 1 1/2 tsp pepper, or to taste

PROCEDURE

1. Heat oil, if using, in a large pot over medium heat. Saute onions, garlic, carrots, and celery for about 5 minutes or until tender.

2. Add broth, bay leaves, lentils, and rice and simmer for 25 minutes.

3. Add broccoli and simmer an additional 10 minutes.

4. Season with salt and pepper.

THE RUNDOWN

This is the recipe for getting back on track and feeling good.  Light and tons of veggies while the broccoli, lentils, and rice still make it filling.

A Plantsanity Original

Chickpea Tacos

MATERIALS

Makes ~8 tacos

• 1 lg onion, diced

• 1 red bell pepper, diced

• 2-3 heads of broccoli

• 2 cans chickpeas

• 3 tbsp olive oil, optional

• 2 tbsp soy sauce, tamari, or Bragg's

• 2 tsp chili powder

• 1 tsp cumin

• 1 tsp smoked paprika

• 1/2 tsp ground coriander (optional)

• Cayenne pepper, to taste

• 4 cloves garlic, minced

• Serve with whole wheat tortillas, spinach, cilantro, guacamole, or salsa. Add a squeeze of lime juice for a little extra zest.

PROCEDURE

1. Preheat oven to 425 degrees and line baking sheet with baking mat or parchment paper.

2. Chop veggies into bite size pieces and place in a large bowl.

3. Add remaining ingredients to bowl except for garlic and give it a good stir.

4. Spread on baking sheet and bake for 20 minutes.

5. Take out, add garlic, give it another good stir, and then bake for an additional 15 minutes.

6. Taste and adjust seasonings. Add lime juice on top, if desired. Assemble tacos and dig in.

Variation

Sub cauliflower for the broccoli to mix it up.

THE RUNDOWN

The flavors are a spin off of your typical taco, but don't let the name scare you - chickpeas are just beans. This is a great one bowl and one pan recipe for a weeknight.

Adapted from: Thug Kitchen Cookbook

Chili

MATERIALS

Makes ~6 servings

• 1 tbsp oil (omit if water sauteing)

• 1/2 onion, diced

• 1 green bell pepper, diced

• 1 clove garlic, minced

• Spices

  • 2 tbsp chili powder

  • 1 tbsp cumin

  • 1 1/2 tsp garlic powder

  • 1 1/2 tsp smoked paprika

  • 1-2 tsp salt

  • 1 tsp pepper

• 1 15 ounce can diced tomatoes

• 1/4 cup tomato paste

• 3 cups vegetable broth

• 3 cans of beans, drained and rinsed (e.g. black, pinto, kidney)

• 1/3 cup red lentils, rinsed

• 2 tbsp maple syrup (omit during trials)

• 1 tbsp hot sauce, optional

PROCEDURE

1. Heat oil, if using, in a large pot over medium heat. Saute onion and green pepper for 4-5 minutes. Add the garlic and cook -2 more minutes. Add spices and cook for a couple minutes.

2. Add diced tomatoes and tomato paste and stir to incorporate the tomato paste. 

3. Add broth and beans and bring to a simmer.

4. Add lentils and simmer covered for 30-45 minutes. Stir in maple syrup and hot sauce, if using. Taste and adjust seasonings.

VARIATIONs

Add in 2 sweet potatoes, 1 zucchini, and/or 1 carrot for an even heartier chili.

Sub water for vegetable broth if you don't have any on hand. Not to worry, this will have plenty of flavor either way.

Stir in a few handfuls of greens in the last few minutes of cooking for an extra nutritional boost.

THE RUNDOWN

This chili does require a bit of prep, but the good news is that once everything is diced, you can throw it all in one pot and let it do its thing. The longer this chili has time to meld, the tastier it will be. We recommend making this the morning of or the day before serving to give the flavors more time to develop. Pro tip – if some like it spicy and some like it…not (or if you aren’t quite sure what the preference will be), consider holding off on adding the hot sauce to the pot and instead let everyone add to their individual bowls.    

A Plantsanity Original

Chinese Stir Fry

MATERIALS

Makes ~4 servings

• 1 tbsp oil (omit if water sauteing)

• Veggies

  • 1 onion, 4 cloves garlic, 2-3 heads broccoli, 2 carrots, 1 cup snap peas, 1 can water chestnuts

• Sauce

  • 1/4 cup peanut butter

  • 1/4 cup soy sauce

  • 2 tsp sesame oil

  • ~1 inch fresh ginger, grated

  • 2 tsp rice vinegar

  • 1/2-1 tbsp Sambal Oelek (or other hot sauce)

• Brown rice noodles, 8 ounces

PROCEDURE

1. Chop veggies.

2. Heat oil, if using, in a skillet over medium heat. Saute veggies for 5-8 minutes or until starting to get tender. 

3.Cook brown rice noodles according to package instructions.

4. Add all sauce ingredients and continue to cook over medium heat. The sauce will thicken as it cooks. Mix in noodles.

5. Taste and adjust seasonings as necessary.

VARIATION

Sub 1-2 12 oz packages of frozen stir fry veggies for the fresh veggies.

Use your favorite noodle: buckwheat, soba, udon, whole wheat are all great options.

THE RUNDOWN

Stir fry is one of the quickest, most versatile things you can whip up for a weeknight dinner.  No need to measure the veggies and don't worry if you don't have everything listed.  Use what you have and throw it all in one pan - the amount of sauce can easily be scaled up or down. Pro tips - you can also use pre-cooked noodles and stir them in at the very end to make it a true one pot meal.

A Plantsanity Original

Burrito Bowl

MATERIALS

Makes 2-3 servings

• 1 tbsp oil (omit if water sauteing)

• 1/2 medium onion, diced

• 4 medium garlic cloves, minced

• 1 tomato, diced

• 1 tsp chili powder

• 1 tsp garlic powder

• 1 tsp oregano

• 1/2 tsp cumin

• 1/4 tsp cayenne pepper (optional)

• 1/2 tsp salt, or to taste

• 2 1/2 tbsp tomato paste

• 1 can black beans, drained and rinsed

• 1/2 cup cilantro, finely chopped (optional)

• 1 cup brown rice, uncooked

• Extras: cilantro, avocado slices/guacamole, corn, salsa, etc.

PROCEDURE

1. Prepare brown rice according to package directions.

2. Heat oil, if using, in a skillet over medium heat. Saute onions and garlic for 4-5 minutes.

3. Add diced tomato and continue to cook for a couple minutes.

4. Add spices and tomato paste and mix. Add a few tbsp water as necessary. Stir in black beans and heat for a couple more minutes. Stir in cilantro, if using. Taste and adjust seasonings as necessary.

5. Assemble your bowl with black beans and all your favorite extras!

THE RUNDOWN

This is one of the first trials recipes we made and it remains a staple.  Easy enough for a weeknight dinner and still very flavorful.  Double the recipe if you want leftovers. Think Chipotle in your own kitchen. Pro tip - when you are short on time and energy, skip spicing up the beans and go straight to Step 4 using just the can of black beans. Admittedly not as flavorful, but way faster.

Inspired by: Oh She Glows

Taco Chili

MATERIALS

Makes ~5-6 servings

• 2 cans chili beans (pick your fave - mild/medium/hot, regular/black)

• 1/2 cup brown rice, uncooked

• 1/2 cup red lentils, uncooked

• 1 can corn

• 1 can tomato soup (10.75 oz)

• ~3 cups water

• Spices

  • 1.5 tbsp chili powder

  • 1 tbsp cumin

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1 tsp smoked paprika

  • 1 tsp salt

• Toppings (Optional)

  • Avocado slices

  • Hot sauce

  • Crackers/chips

PROCEDURE

1. Add everything to large pot and heat over medium heat until boiling.

2. Reduce heat and simmer 40 minutes or until rice and lentils are done.

3. Taste and adjust seasonings.

Variation

Add an extra can of beans (ex. black, kidney, or pinto) for a thicker chili.

Sub 1/4 cup tomato paste if you don’t have tomato soup on hand.

THE RUNDOWN

Just like it sounds - a combo of tacos and chili in a warm, comforting bowl. Perfect for a weeknight.  Throw it all in the pot and get a few chores done while you wait for the flavors to meld and the rice and lentils to cook. Pro tip - if you are in a hurry you can save some time by leaving out the rice and adding in more lentils or an extra can of beans.

A Plantsanity Original