Recipes
For Dad
VEGETARIAN RECIPES ANY MAN CAN MAKE CAROLINE LINDSAY
Breakfast “Reese’s Peanut Butter Cup” Oats · ½ cup steel-cut oats · 1 cup almond milk · 1 Tbs pure cocoa powder · Honey · Pinch flax seeds · 1 Tbs quinoa · 2 Tbs almond or peanut butter Add oats, quinoa, and almond milk to stovetop over medium heat. Stir consistently and add cocoa powder and drizzle of honey. Combine until oats absorb liquid and are soft, roughly 5-10 minutes. Top with almond or peanut butter and flax seeds. Cinnamon Apple Oats · 1 apple · ½ cup steel cut oats · 1 cup almond milk · Cinnamon · Walnuts · Option to add honey or lemon for additional flavor Add oats and almond milk to stovetop over medium heat. Shred apple into the mixture and combine until oats absorb liquid and are soft, roughly 5-10 minutes. Top with cinnamon and walnuts. Greek Yogurt Bowl · 1 cup organic Greek yogurt · Honey · Almond or peanut butter · Handful of clean ingredient granola (I like Purely Elizabeth brand) · Organic fruit (banana, raspberry, blackberry, blueberries, etc.) Combine all ingredients in a bowl and enjoy. Other easy breakfast: · Protein pancakes by Kodiak Cakes topped with cinnamon and organic fruit · Avocado toast, topped with eggs and Trader Joes “Chili Crunch Oil” · ½ cup cottage cheese, a handful of blueberries, walnuts, and a drizzle of honey
Lunch Vegan Kale Caesar Salad · Bundle of kale (rough stems removed and leaves chopped) · Olive oil · ½ tsp Dijon mustard · 1 Lemon · ½ cup tahini · 1 clove garlic (or sprinkle garlic powder) · Nutritional yeast · Slivered almonds · Salt and Pepper · ½ cup water Add all ingredients, except for Kale and slivered almonds, into a bowl or small blender. Combine until smooth. If mixture becomes too thick, add more water. Add mixture to kale and massage until kale becomes tender. Roughly 1-5 minutes. Top with slivered almonds. Note: Depending on the amount of kale used, you may need more or less dressing mixture.
You’re A Sweet Potato Bowl · 1 Sweet potato · Arugula · Chopped kale · Slivered almonds · Goat cheese · Avocado · Chickpeas · Gotham Greens Lemon Basil dressing Set oven to 425 degrees. Dice sweet potato, toss in olive oil, salt and pepper. Roast for 20-30 minutes until sweet potato is tender. Combine kale and arugula. Rinse Chickpeas. Top with cooled, roasted sweet potatoes and remaining ingredients.
Buffalo Chickpea Wrap · 1 Can of chickpeas (drained and rinsed) · Celery · Onion · Mixed greens · Whole wheat or spinach wrap · Buffalo sauce · Ranch dressing Drain and rinse chickpeas. Mash using a fork until a mixture of mashed and whole chickpeas is formed. Chop onion and celery to your liking and combine with chickpeas. Mix in buffalo sauce. Heat wrap and top with mixed greens, buffalo chickpea mix, and top with ranch. Roll and enjoy.
Mediterranean Salad · Cucumber (diced) · Red onion (diced) · Black olives · 1 cup cooked lentils · 1 boiled egg · Gotham Greens Vegan Goddess dressing (so yummy!) Combine all ingredients in a bowl and top with dressing. Enjoy!
Veggie Wrap · Ithica Lemon Dill Hummus · 1 eggplant · Jar roasted red pepper · Microgreens · Zucchini · Mushrooms · Sweet potato wraps Preheat oven to 400 degrees. Slice eggplant and zucchini and mushrooms. Toss in olive oil, salt and pepper. Roast in oven for 15 to 20 minutes, flipping halfway. Let cool, or bake ahead of time and store for up to a week in the fridge. To plate, coat 1 sweet potato wrap with a spoonful of lemon dill hummus. Layer all remaining ingredients. Wrap and enjoy!
Dinner Spaghetti Squash Preheat oven to 400 degrees. Slice in half lengthwise. Spoon out the seeds. Coat the interior with oil, salt and pepper. Lay with interior facing down on baking sheet. Take a fork and poke holes on the exterior. Bake for 30-40 minutes until fork tender. Once cooked, let cool and then use a fork to begin scraping out the interior. It should naturally begin to shred and fall like “spaghetti.” Combine with your favorite sauce.
Caroline’s Veggie Bolognese Sauce · Onion · Red pepper · Tempeh · Marinara · Garlic · Mushroom · Seasoning and herbs Heat a nonstick skillet over medium-high heat. Chop all vegetables and tempeh. Add 1-2tbs of olive oil to your skillet. Add onion, red pepper, and garlic. Cook 1-2 minutes, then add your mushroom and tempeh. Once all ingredients begin to soften and brown, add your marinara, seasoning and/or herbs. Let simmer for 1-2 minutes to allow flavors to combine. If using with pasta, add a splash of pasta water. Combine with your favorite pasta or spaghetti squash. Top with herbs and parmesan cheese. Pesto Cauliflower Gnocchi This one uses all ingredients you can find at Trader Joes! · Cauliflower Gnocchi · Trader Joes Vegan Kale Cashew and Basil Pesto · Mushrooms · Sundried tomatoes in olive oil · Pine nuts Heat a nonstick skillet over medium-high heat. Chop mushroom and sundried tomatoes. Add 1tsp olive oil to skillet. (Tip: use oil from sundried tomatoes jar for added flavor) Add mushrooms and sauté for 1-2 minutes. Add cauliflower gnocchi and sauté until gnocchi’s begin to soften and brown. Toss in a sprinkle of pine nuts and chopped sundried tomatoes. Mix in pesto sauce and enjoy!
“Chinese Takeout” Orange Tofu · Firm or Extra Firm Tofu · Orange or orange juice · Soy Sauce · Corn starch · Garlic · Red pepper · Tomato paste · Cashews · Brown rice Press tofu to remove moisture. Chop tofu and pepper into cubes and add to a nonstick skillet over medium/high heat. Sauté until all sides are a golden brown. Combine ½ cup of orange juice, or juice of one orange with 1 clove of minced garlic, 1 teaspoon corn starch, 1 tablespoon tomato paste, ½ cup soy sauce, and ½ cup water. Once peppers and tofu are cooked. Lower heat to medium-low and stir in sauce. Sauce should begin to thicken. Serve over brown rice and top with cashews.
Veggie Fried Rice · Brown rice or cauliflower rice · Bok Choy · Baby carrots · Edamame (Deshelled) · Peas · Carrots · Onion · Kimchi · Soy Sauce · Gochujang Sauce (for spice and flavor; found in the international isle) Heat 1-2 tablespoons olive oil in a large nonstick pan over medium heat. Chop up vegetables. Add onion and carrots. Sautee and begin to add all remaining vegetables. Add cooked rice or cauliflower rice. Mix in 2-3 tablespoons of soy sauce and 1 tablespoon gochujang. Season with salt and pepper. · You can also add egg to this recipe by creating a small hole in the rice and adding a cracked egg. Once the whites begin to cook, scramble in with rice and veggie mixture · This recipe can be done with a variety of different vegetables. Try using my favorites, or whatever you have in the refrigerator
High Protein Vegan “Alfredo” · Whole wheat pasta · 1 cup tahini · Garlic · Lemons · 1 cup almond milk · Nutritional yeast Cook pasta according to instructions. Finely mince garlic. In a bowl or small blender add garlic, tahini, almond milk, the juice of 1-2 lemons, nutritional yeast, salt, and pepper. Mix until smooth. Add additional milk or water as needed. Combine with pasta. Top with an added squeeze of lemon and pepper. Tomato Pizza · Flatbread or Cauliflower Crust · Trader Joes Vegan Kale Cashew and Basil Pesto · Heirloom tomato · Arugula · Onion · Parmesan · Balsamic glaze · Basil Preheat oven according to base instructions. Chop onion and begin to caramelize over medium-high heat in a nonstick skillet. Once browned, remove from skillet, and set aside. Spread pesto over crust. Layer with sliced tomato, caramelized onion, basil, and parmesan. Cook according to instructions. Remove from oven and top with arugula, a drizzle of olive oil, sprinkle of parmesan, and balsamic glaze. You can also add red pepper if you like spice. BBQ Tempeh Bowl · Tempeh (found in refrigerated vegan/vegetarian section at grocery stores) · Favorite BBQ sauce · Brussels sprouts · Sweet potato Set oven to 400 degrees. Chop brussels sprouts into halves. Cut sweet potato and tempeh into cubes. Coat tempeh in BBQ sauce. Coat sweet potato and brussels sprouts with olive oil, salt and pepper. Add to everything to a pan and roast in the oven for 20 minutes, or until browned, tossing halfway through. Add all ingredients to a bowl and top with more BBQ sauce. Enjoy!
Green Juice Ginger Cucumber Green Tea
Ginger Carrot Apple
Ginger Kale Cucumber Lemon Apple
Celery Cucumber Lemon
Lemon Apple Parsley Spinach Ginger
· Try adding a hint of cayenne to any of these to aid with digestion · Try your own combination of any of the above · I recently read that kale is great for diabetes
Snacks Dates and almond butter Apple and almond butter Chopped cucumber with “Everything but the Bagel" seasoning Dolmas (Trader Joes has one with quinoa!) 75% or higher dark chocolate
Love, Caroline