Fall Food Recipe Zine by Cat McCombs

Veg Friendly Fall Food Recipe Zine Very Good.

Whatâ&#x20AC;&#x2122;s the benefit of Veg? Literally everything; You feel better, you look better, you live longer AND you make a lot of animals and the entire planet very happy.

And itâ&#x20AC;&#x2122;s really easy! Sometimes it starts with just being conscious in choosing and preparing veg friendly options. This recipe book is full some of my all time favorite recipes that are easy, cheap to make and super freakin delicious .

Vegetarian/Vegan Fall Food Thatâ&#x20AC;&#x2122;s Mostly Good For You

Appetizers nâ&#x20AC;&#x2122; Stuff

Mango Black Bean Salad (V) Ingredients • 1 cup chopped ripe mango • 3/4 cup rinsed and drained black beans • 1/4 cup diced red onion • 1 medium cucumber peeled and diced • 1-2 seeded diced jalapenos (optional) • 2 tbs. cilantro • 1/2 tsp. salt • 4 tbs. orange juice • juice of one lime Instructions 1. Stir together all ingredients and serve as a side salad, over chicken or with tortilla chips as a dip.

Crispy Baked Green Beans (V) Ingredients • 1 cup Panko* • 1/2 cup grated Parmesan cheese • Pinch of cayenne pepper • Kosher salt and freshly ground black pepper, to taste • 1 1/2 pounds green beans, trimmed • 1/2 cup all-purpose flour • 2 large eggs, beaten Instructions 2. (There’s no step one, forget about it)Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray. 3. In a large bowl, combine Panko, Parmesan and cayenne pepper; season with salt and pepper, to taste. Set aside. 4. Working in batches, dredge green beans in flour, dip into eggs, then dredge in Panko mixture, pressing to coat. 5. Place green beans in a single layer onto the prepared baking sheet. Place into oven and bake for 10-12 minutes, or until golden brown and crisp.

Pumpkin Hummus (V) Ingredients • ½ cup pumpkin puree • 1 (15 oz.) can chickpeas, drained and rinsed • ½ lemon, juiced • 2 garlic cloves • 2 tablespoons tahini • 4 tablespoons extra virgin olive oil, divided • ½ teaspoon sea salt, plus more to taste as desired • ½ teaspoon ground cumin, plus more to taste as desired • ½ teaspoon chili powder • ¼ teaspoon ground cinnamon • ⅛ teaspoon cayenne pepper Instructions 1. Combine all ingredients in the bowl of a food processor or highspeed blender. Process or blend until smooth, stopping occasionally to scrape down sides of bowl or pitcher. 2. Drizzle 1 tablespoon extra virgin olive oil over the top and serve with raw veggies, chips and/or crackers. Also, wonderful as a topping for sweet potatoes, salads and wraps.

Pumpkin Cheesecake dip

Ingredients • 1 (8oz) pkg neufchatel cream cheese • 3/4 cup powdered sugar • 1 cup pumpkin puree (not pumpkin pie filling) • 1 tbsp pumpkin pie spice • 1 (8oz) tub cool whip Instructions 1.with a handheld mixer and large bowl, beat the cream cheese with the powdered sugar until smooth. 2.mix in the pumpkin puree and pie spice. 3.beat in the cool whip until mixed thoroughly and the beaters leave ripples in the dip. TOP THAT SHIT WITH PUMPKIN PIE SPICE. 4. Serve with apples, pretzels, vanilla wafers or your favorite dippers.

Cranberry Cream Cheese Dip Ingredients • 12 oz package fresh cranberries • 1/4 C green onion, chopped • 1/4 C cilantro, chopped • 1 small jalapeno pepper • 1 1/4 C sugar • 1/4 t cumin • T lemon juice • 8 oz packages cream cheese Instructions 1. Put your cranberries in a food processor. .or you could also, just chop them up… But def just Apple Peanut Butter Nachos

Ingredients • 1 Fuji apple (or slicing apple of your choice), cut into 32 thin slices* • 1/4 cup smooth peanut butter, melted • 1/4 cup semi-sweet chocolate chips, melted** • handful of chocolate chips, for sprinkling (I used a combination of mini semi-sweet chips and regular sized dark chocolate chips)** Instructions 1.Arrange apple slices on a plate. 2.Drizzle melted peanut butter over apple slices with a spoon, and do the same with the melted chocolate. 3.Sprinkle handful of chocolate chips over the plate as topping. 4.Serve immediately.

Peanut Butter Chocolate Quesadillas

Ingredients • 1 8-inch whole wheat tortilla • 2 Tbsp natural peanut butter • ½ medium banana • 1 Tbsp semi-sweet chocolate chips Instructions What the fuck do you think? IT’S A PEANUT BUTTER QUESADILLA!! Butternut Squash Apple Bruschetta (V) Ingredients • 2 cups diced butternut squash • 1 cup diced apples • 6 tbsp olive oil (divided) • ½ tsp ground cinnamon • ¼ tsp ground nutmeg • ¼ tsp allspice • ¼ tsp ground cloves • 1 tsp kosher salt (divided) • 1 tsp black pepper (divided) • 8 slices french bread • 1 cup ricotta cheese • 4 cloves garlic (minced) • 6-8 fresh sage leaves (chopped) • 2 tbsp balsamic glaze Instructions 1. Preheat the oven to 425° F. 2. Toss the butternut squash and apples with 2 tbsp olive oil, ground cinnamon, nutmeg, allspice, cloves, ½ tsp kosher salt and ½ tsp black pepper. 3. Place in an even layer on a baking sheet and into the oven for 15 minutes.

4. While the squash and apples are roasting, brush the sliced bread with 2 tbsp olive oil, set aside. 5. Combine the ricotta cheese with the remaining ½ tsp black pepper and ½ tsp kosher salt, set aside. 6. In a small skillet, add the remaining 2 tbsp olive oil over medium high heat. 7. Add the garlic and sage leaves, saute for 1-2 minutes. 8. Remove from the heat and toss with the squash and apples when they come out of the oven. 9. Place the slices of bread into the oven for 4-5 minutes, or until toasted to your liking. 10. Remove the bread from the oven and top with the ricotta cheese, then the roasted squash and apple mix. 11. Drizzle with the balsamic glaze.

Apple Kale Cabbage Salad (V)

Ingredients • 4 teaspoon apple cider vinegar • 1 tablespoon extra virgin olive oil • 1 tablespoon honey • ⅛ teaspoon salt • pinch of black pepper • 2 large carrots, scrubbed, peeled and coarsely grated • ½ head of red cabbage, finely chopped (about 2 cups) • 2 cups finely chopped raw kale • 1 large apple, peeled, cored and diced • 1 tablespoon lemon juice • 1 cup slivered almonds • 1 cup Craisins Blueberries or other dried fruit Instructions 1. In a small bowl, whisk together the apple cider vinegar, olive oil, honey, salt and pepper. Set aside. 2. Place the carrots, cabbage, kale and apples in a large bowl.

Pumpkin, Apple, Carmalized Onions VEGAN Quesadilla Ingredients • 2 onions (I used 1 sweet white onion and 1 red onion), sliced thin • 1/4 cup vegetable broth (plus more as needed) • 2 tbsp balsamic vinegar • 1 cup pure pumpkin puree • 2 tsp pure maple syrup • 1/2 tsp chili powder • 1/4 tsp smoked paprika • 1/4 tsp crushed dried rosemary • pinch of cayenne, optional for heat • 1 apple, sliced thin • 4 medium tortillas (gluten free, if desired) Instructions

1. In a large skillet (I used non-stick) on the stove, heat 1/4 cup vegetable broth over medium heat. 2. Add the sliced onions and cook for about 30 minutes, stirring every 5 minutes or so, until dark and caramelized. You may need to add an additional tbsp or 2 of vegetable broth if the onions start to stick too much. As they cook down, try to keep them in one even layer. If it’s ok if they overlap a little, but you don’t want a too high of a mound of onions because then they will simply steam and not caramelize. 3. In the meantime while the onions are cooking, in a small bowl, stir together the pumpkin, maple syrup, chili powder, smoked paprika, rosemary and cayenne, if using. Set aside. 4. When the onions are caramelized, turn off the heat and add the balsamic vinegar. Stir to coat. 5. Take one tortilla and lay it flat. Spread 1/4th of the pumpkin mixture all over the whole thing. Place 1/4th of the onion mixture over one half of the pumpkin puree. Add the sliced apple on top of the onions. Fold the half of the tortilla that only has pumpkin on it over the other half and set aside. Continue with the remaining tortillas in the same way. 6. Heat a skillet over medium heat (I did a quick wipe with a paper towel of the one I used for my onions). Spray it with a little cooking spray, if necessary, and place the folded tortillas in the pan. Do not overcrowd the pan. I only fit two at a time. Cook for a few minutes on each side until brown and crisp. Repeat with any remaining tortillas.

Loaded Sweet Potato (V) Ingredients • Two medium sweet potatoes • 1 can black beans, drained and rinsed • 1 bunch kale • 1 tbsp extra virgin olive oil • 1 clove garlic, minced • salt and pepper to taste • Green Goddess Dressing to serve Ingredients • 1 garlic clove • 1 1/2 small - medium avocados • 5 tbsp Extra Virgin Olive Oil • 6 tbsp water • 3/4 cup basil • 1/4 cup parsley • 1/4 cup chives

• 1/2 cup scallions (white parts removed) • Juice of 1 1/2 small lemons • 2 tbsp apple cider vinegar • 1/2 tsp salt Instructions In a food processor, blend together the garlic, avocado, olive oil, and water. Add basil, parsley, chives, and scallions and pulse to blend. Add lemon juice, apple cider vinegar, and salt and blend to combine.

Apple Peanut Butter Nachos (V)

Garlic Lemon Avocado Ailoli ( V) (Dip or Dressing) Ingredients • ½ cup vegan mayo • 1 small avocado • ½ - 1 lemon, juiced • 1 tbsp parsley, minced • ¼ tsp salt • ½ tsp garlic powder Instructions In a blender or food processor, combine all ingredients and blend until smooth. Optional: Add a splash of unsweetened non-dairy milk to thin to your desired consistency, from a thick dip to a thin dressing.

Buffalo Califlower Wings (V) YOU KNOW IT Ingredients 6 cups of fresh cauliflower florets 2 teaspoons garlic powder a pinch of salt a pinch of pepper 1 tablespoon butter, melted ¾ cup Frank’s RedHot hot sauce Instructions 1. Preheat oven to 450. Spray a baking sheet with cooking oil, or olive oil. Set aside. 2. Mix the garlic powder, salt, pepper, melted butter, and hot sauce in a small bowl. 3. Add the cauliflower into a large gallon-sized bag, pour the buffalo sauce into the bag. Shake until the cauliflower flo-

Entrees and Entree-like things.

Spaghetti Squash Ingredients •2 tablespoons butter •1 cup diced red onion •1 garlic clove •3 cups butternut squash cubes •1 cup low sodium chicken stock HA JUST KIDDING VEG BROTH •1½ tablespoon diced fresh sage •1½ tablespoon diced fresh thyme •1 cup 2% milk •salt to taste •2 lb. gluten free pasta (I used quinoa pasta) Instructions 1. In a large skillet add the butter and red onion. Saute until slightly soft, about 1-2 minutes. 2. Next add in the garlic, saute for 30 seconds, stir and add the butternut squash, veg stock, sage, and thyme. Stir and cover. Cook until the butternut squash is fork tender, about 8-10 minutes. 3. When the squash is tender, add the squash to a food processor along with the milk and salt to taste. Puree until smooth.

One Pan Caprese Pasta Ingredients •½ cup diced white onion •1 tablespoon olive oil •2½ cups dry pasta •1 package of grape tomatoes, sliced in half •5 fresh whole basil leaves •2 teaspoons minced garlic •2½ cups water •½ tsp kosher salt •½ tsp fresh cracked black pepper •1½ cups fresh, diced Mozzarella (about 8 oz) •2 tablespoons Balsamic Vinegar •Chopped basil leaves for garnish Instructions 1.Preheat a 12 inch skillet or saute

pan with 1 tablespoon olive oil over medium heat. Add onions and cook until soft. 2. Add dry pasta, sliced tomatoes, fresh whole basil leaves, garlic, water, salt and pepper. Stir together to combine. 3. Bring pasta mixture to a boil. Continue to cook pasta over medium heat, stirring often, until pasta is cooked and the liquid is reduced; about ten minutes. 4. Top evenly with mozzarella cubes and cover the pan so the cheese can melt. 5. Sprinkle with Balsamic vinegar and chopped basil for garnish.

Parmasan Roasted Califlower Ingredients • 1 head cauliflower, cut into florets • 1 medium onion, sliced • 4 sprigs thyme • 4 garlic cloves, unpeeled • 3 tablespoons olive oil • Kosher salt and freshly ground black pepper • ½ cup grated Parmesan Instructions Preheat oven to 425°. Toss cauliflower florets on a large rimmed baking sheet with onion, thyme, garlic, and oil; season with salt and pepper. Roast, tossing occasionally, until almost tender, 35-40 minutes. Sprinkle with Parmesan, toss to combine, and roast until cauliflower is tender, 10–12 minutes longer.

Ingredients

Sweet potato burrito skillet (V)

•1 pound (heaping 2 cups) sweet potatoes •3 tablespoons olive oil, separated •1 cup chopped sweet bell peppers (I used miniature assorted red, yellow, and orange) •1 cup white rice •1 can (14.5 ounces) petite diced tomatoes •1 can (15.25 ounces) black beans •1 cup frozen corn •1/2 teaspoon minced garlic •1/2 teaspoon chili powder •1 teaspoon cumin •2 cups vegetable broth •2 tablespoons fresh lime juice, optional •1 and 1/2 cup shredded cheddar cheese •Optional: chopped cilantro, chopped avocado or guacamole, 1 small roma tomato, chopped INSTRUCTIONS 1. Peel the sweet potatoes and chop into small pieces (refer to picture for size). 2. In a large skillet over medium high heat, combine two tablespoons olive oil with all of the sweet potatoes. If you don’t like any amount of crunch to your sweet peppers, add them after the sweet potatoes have been cooking for about 6-8 minutes. (I added mine in with the black beans, corn, and spices) 3. Saute the sweet potatoes for 8-10 minutes or until pretty tender. Add in remaining tablespoon of olive oil and the rice. 4. Cook, stirring constantly for 2-3 minutes at medium heat. 5. Add in the undrained diced tomatoes, drained & rinsed black beans, frozen corn, minced garlic, chili powder, cumin, and vegetable broth. Give everything a really good stir, bring to a boil, and then reduce the heat to a little bit above low, but not quite to medium heat. 6. Cover the skillet with a lid and allow to simmer for 10-15 minutes or until all the liquid is drained and the rice is cooked through. 7. Remove the lid and stir in the lime juice. Top with the shredded cheddar cheese and then cover the pot with the skillet for 1-2 minutes to allow the cheese to melt. 8.Top your burrito bowls with chopped tomato, chopped cilantro, chopped avocado or guacamole, or any other desired toppings.

Pumpkin, Spinach, Walnut Spagetti Ingredients • 200 g spaghetti (use gluten-free if you are gluten-intolerant) • 3 tbsp / 45 ml olive oil • 2-3 garlic cloves, finely diced • 2 cups of cubed butternut squash / half a medium butternut squash • about 100 g spinach • ½-1 tsp chilli flakes (depending on level of heat and your preference) • ½ lemon, zest and juice • salt and pepper, to taste • 30 g walnuts, finely chopped Instructions 1.Coat cubed butternut squash in 1 tbsp of olive oil and season with salt. Bake in a hot oven (225º C / 435º F) for about 40-50 minutes, until butternut squash turns soft and gets lightly caramelised. 2. Heat up 2 tbsp of olive oil in a pan. Fry off garlic gently on a low-medium heat, stirring frequently so it doesn’t burn. Add chilli flakes and cook for another minute or two stirring frequently.

Harvest Trail Mix (V) Ingredients • ¼ cup pure maple syrup • 1½ tsp pumpkin pie spice • ⅛ tsp sea salt • ⅔ cup pecan halves • ⅓ cup pepitas (or roasted pumpkin seeds) • ⅓ cup sunflower seeds • ⅓ cup sliced almonds • ⅓ cup dried cherries • ⅓ cup dried apricots • ¼ cup golden raisins • ⅓ cup cinnamon chips (optional) Instructions 1. Line a baking sheet with parchment paper. Set aside. 2. Add maple syrup to a large

sauce pan and heat over medium-high heat until just beginning to boil. 3. Stir in pumpkin pie spice, salt, and nuts and cook, stirring frequently, until the nuts have caramelized and the syrup has reduced. About 3-5 minutes. 4. Spread mixture in an even layer on the prepared baking sheet and let cool completely. The candied nuts will harden as they cool. 5. Once hardened, and the cherries, apricots, raisins and cinnamon chips to the pan, and stir until ingredients are evenly distributed, breaking the candied nuts into clusters as needed.

Honey Sriracha Tofu

Ingredients •2 tbsp grapeseed oil (or other neutral oil) •1 garlic clove, finely chopped •1 block -14oz (396g) House Foods medium firm tofu •2 tbsp Sriracha sauce •1 tbsp soy sauce •1½ tbsp honey •1 tbsp rice vinegar •potato starch OR corn starch for dusting (about 2 tbsp) •1 tsp sesame oil •1 tbsp sesame seeds •1 scallion, finely chopped (optional) Instructions 1. Whisk sriracha, soy sauce, honey and rice vinegar in a bowl and set aside. 2. Drain tofu and wrap in paper towel or tea towel to remove excess water. Repeat 3 to 4 times until the tofu is drier. Slice tofu into 1 inch cubes. 3. Dust tofu with potato starch until all sides are coated. 4. Use a medium large pan and turn the heat to high. Add oil and when the oil is hot, almost smoking, add garlic and fry for 30 seconds. The oil needs to be very hot in order for the starch to stick to the tofu - be careful of oil spits! Add tofu and fry until the sides are slightly golden (about 7 minutes). 5. Add sauce and stir while coating tofu cubes. Cook for 3 minutes. 6. Turn the heat off and add sesame oil and sesame seeds. Stir once more to evenly coat tofu cubes and serve topped with scallions.

Butternut Squash Fries with Avocado Dipping Sauce Ingredients Fries: 1 medium butternut squash 1 tablespoon olive oil 1 teaspoon salt 1 teaspoon ground pepper chopped parsley for topping (optional) Dipping Sauce: 1 avocado, peeled and pit removed ½ cup plain Greek yogurt (you can use vegan mayonnaise or vegan yogurt as alternative) 1 garlic clove, minced 1 tablespoon lemon juice ¼ teaspoon salt Instructions 1. Preheat oven to 425 degrees. 2. Peel squash with a vegetable peeler. 3. Cut squash in half and remove the seeds. 4. Using a crinkle cutter (to make it fancy) or a regular knife( exactly because who are we honestly trying to impress), slice into fries. 5. Try to make them all the same size so they bake evenly. 6. In a medium bowl, mix together olive oil, salt and pepper. 7. Add squash and mix to make sure its well covered. 8. Spread evenly onto a baking sheet in single layer, not touching each other.If it’s crowded, use two baking pans otherwise they will not be crispy. 9. Bake for 20 minutes until edges are golden brown, making sure to shake the pan half way through. 10. While fries are baking, prepare dipping sauce 11. by placing all of the ingredients in a food processor 12. until smooth. Then remove fries from oven and allow to cool before serving. 13. Serve with dipping sauce. ENJOY!

Spooky Soups Letâ&#x20AC;&#x2122;s Get Cozy

Black Bean Soup (V)

Ingredients • 2 cups or 1 pound dried black beans, soaked overnight and rinsed* • 1 (14.5 ounce) can crushed fire roasted tomatoes (such as Muir Glen) • 1 bell pepper, cored and diced • 2 jalapenos, cored and diced • 1 yellow onion, diced • garlic cloves, minced • 2 teaspoons oregano • teaspoons chili powder • 3 teaspoons cumin • 3 teaspoons chipotle chili powder** • 1 tablespoon vegan Worcestershire (such as Annie’s) • 2 bay leaves • cups vegetable broth Instructions

1.Place all ingredients into the slow cooker, stir together, and cook on high for 8-10 hours. Yeah that’s right.. ten fucking hours. This is a tomorrow meal. Remove bay leaves at end of cooking. 2.Scoop out several cups of the soup into a bowl or large measuring cup and blend with an immersion blender until pureed. Alternatively, you can blend it in a regular blender but be sure to allow it to cool beforehand. Once it’s pureed, add it back to the slow cooker and stir together.

Cheesy Vegetable Chowder (This is not Vegan, nor is it good for you, by any means) Ingredients • 5 1/2 Tbsp butter, divided • 1 1/3 cups chopped carrots (about 3) • 1 cup chopped celery (2 stalks) • 1 cup chopped yellow onion (1 small) • 2 cloves garlic, minced • 3 cups low-sodium vegetable broth • 3 1/2 cups peeled and cubed russet potatoes, cut 1/2-inch to 3/4-inch thick (2 large) • 3 cups chopped broccoli florets (from about 2 heads) • 1/4 tsp dried thyme • Salt and freshly ground black pepper • 6 Tbsp all-purpose flour • 3 cups milk (preferably 1% or 2%) • 1/2 cup heavy cream • 2 cups shredded sharp cheddar cheese (8 oz) • 1/3 cup finely shredded parmesan cheese (1 oz) Directions 1. In a large pot over medium heat, melt 1 1/2 Tbsp of the butter. Add carrots, celery and onion and saute 3 - 4 minutes. 2. Add garlic and saute 30 seconds longer. Stir in vegetable broth, potatoes and thyme and season with salt and pepper to taste. Bring to a boil over medium-high heat, then reduce heat to medium, cover with lid and cook 15 minutes. Stir in broccoli and cook 5 minutes longer or until veggies are tender. 3. Meanwhile, melt remaining 4 Tbsp butter in a medium saucepan over medium heat. Stir in flour and cook, whisking constantly

Roasted Red Pepper Cauliflower Soup with Goat Cheese Ingredients • 4 red bell pepper, cut in half and seeds removed • 1 small head cauliflower, cut into florets • 1 tablespoon olive oil • 1 tablespoon olive oil • 1 onion, diced • 2 cloves garlic, chopped • 1 teaspoon thyme, chopped • 1 pinch red pepper flakes • 4 cups chicken broth or chicken stock or vegetable broth • 1 teaspoon smoked paprika • 4 ounces goat cheese, crumbled • salt and pepper to taste Instructions 1. Place the red peppers on a baking sheet with the cut side facing down, broil until the skins are blackened, about 10 minutes, place in a sealable container and let ‘steam’ for 20 minutes before pinching the skins off and dicing. 2. Meanwhile, toss the cauliflower in the oil, place it in a single layer on a baking sheet and roast in a preheated 400F/200C oven Thai sweet potato soup (V) Ingredients • 1 tbsp olive oil • 1 medium onion, diced • 2 cloves garlic, sliced • 1 tbsp ginger, peeled & diced into small pieces • 1 tbsp Thai red curry paste • 1 medium sweet potato {500g}, peeled and diced into ½ inch cubes • 2 medium carrots, peeled and diced • 3 cups vegetable stock • ¾ cup dried red lentils • 1 tbsp VEGAN fish sauce (Look up alternatives online or check out HyVee) • 1 tbsp lime juice

• ¼ tsp salt {or more; to taste} • 1 tsp lime juice • 1 tsp fish sauce Instructions 1. Heat olive oil in a large saucepan over medium heat. 2. Add the onion and cook, stirring occasionally, until translucent and cooked through. Add the garlic and ginger, and cook for a minute. 3. Add the curry paste and cook until onions/garlic/ginger are coated and you can smell the curry paste, 30 seconds-1minute. 4. Add the sweet potato, carrots, stock, lentils, fish sauce and lime juice. Cover, bring to a boil, reduce heat, and simmer for 20 minutes, until lentils and sweet potato are cooked through. 5. Using an immersion blender, puree the soup until smooth and creamy. Stir in the coconut milk. Add salt and additional lime juice and fish sauce to taste.

Spinach Tomato Tortellini Soup Ingredients • 2 tablespoons olive oil • 1 tablespoon butter • 1 yellow onion, chopped • 3 cloves garlic, finely chopped • 2 cans (14.5-ounces each) Diced Tomatoes • 4 cups tomato/spaghetti sauce • 4 cups vegetable broth • 1 package (12-ounces) frozen tortellini • 1 bag (10-ounces) fresh baby spinach • salt and fresh ground pepper, to taste Instructions 1. Combine olive oil and butter in a large soup pot; place over medium heat and cook until butter is melted. 2. Add onions; cook for 2 minutes, or until translucent.

3. Add garlic and continue to cook for 2 minutes, stirring occasionally. 4. Set heat to medium-high and stir in diced tomatoes and tomato sauce; bring to a boil. 5. Add vegetable broth; bring to a boil. 6. Add frozen tortellini and spinach. 7. Season with salt and fresh ground pepper. 8. Continue to cook over medium-high heat, stirring occasionally, for 10 minutes, or until tortellini is tender and soup is heated through. 9. Remove from heat and let stand 5 minutes. 10. Taste for seasoning and adjust accordingly. 11. Serve.

Sweet Potato and Lentil Chili (V) Ingredients • 2 tablespoons olive oil • 1 onion, diced • 2 bell peppers, diced • 3 sweet potatoes, diced • 3 cloves garlic, minced • 2 cups vegetable broth • 1 (15-ounce) can diced tomatoes with green chilis • 2 cups steamed lentils • 2 tablespoons chili powder • 1 tablespoon cumin • 1 tablespoon paprika • 1/4 teaspoon cayenne pepper, or more to taste • Kosher salt and freshly ground black pepper, to taste Instructions 1. Heat olive oil in a Dutch oven or large pot over medium high heat. Add onion and bell peppers, and cook, stirring occasionally, until tender, about 3-5 minutes. 2. Add sweet potatoes and garlic and cook, stirring occasionally, until potatoes begin to soften, about 5-7 minutes. Stir in vegetable broth, diced tomatoes, lentils, chili powder, cumin, paprika, cayenne pepper, salt and pepper, to taste. 3. Bring to a boil; reduce heat and simmer until thickened, about 30 minutes. 4. Serve immediately.

Quinoa Chili (V) Ingredients • 2 cups cooked quinoa • 1 Tbsp extra virgin olive oil • 1 large yellow onion, diced (1 3/4 cup) • 4 cloves garlic, minced

• 2 tsp ground cumin • 2 tsp cocoa powder

• 2 (14.5 oz) cans diced tomatoes

• • • • • •

1 1/2 tsp paprika 1/2 tsp granulated sugar 1/2 tsp ground coriander 1/2 tsp cayenne pepper, or to taste (optional) Salt and freshly ground black pepper, to taste 2 (15 oz) cans kidney beans, drained and rinsed (I used one dark red, one light red) • 1 (15 oz) can black beans, drained and rinsed • 1 1/2 cups fresh or frozen corn • 1/2 cup cilantro, chopped • Juice of 1 lime Directions 1. Heat olive oil in a large enameled cast iron pot over medium-high heat. 2. Once oil is hot add onion and saute until tender, about 4 minutes, adding in garlic during last 30 seconds of sauteing. Add in diced tomatoes, tomato sauce, cooked quinoa, water (start with 1 1/2 cups then add more later if desired), green chiles, chili powder, cumin, cocoa, paprika, sugar, coriander, cayenne pepper and season with salt and pepper to taste. 3. Bring mixture just to a boil, then reduce heat to a simmer, cover pot and allow to simmer 30 minutes. 4. Add in all beans, corn, cilantro and lime and cook until heated through. Serve warm with optional toppings and sides (cheddar, sour cream, diced avocados, saltine crackers or tortilla chips).

Coconut Curry Butternut Squash

Ingredients • 1 large butternut squash (about 3 pounds) • 1 tablespoon vegetable oil • 1 medium size onion, diced • 3 stalks celery, diced • 2 tablespoons curry powder • 1 teaspoon turmeric • 1 teaspoon cumin • 1 teaspoon coriander • 3 cups light coconut milk • 3 cups vegetable stock • 2 teaspoons kosher salt • 2 tablespoons fresh squeezed lemon juice Optional Garnish: nonfat Greek yogurt, chopped cilantro, toasted cashews Instructions 1. Bake squash on baking tray at 400 degrees, about an hour, until you can stick a knife through it with no resistance. 2. When cool enough to handle, cut squash in half, scoop out the seeds and discard, then scoop out pulp and set aside. 3. Place oil in 6-quart soup pot over high heat and sauté onion until it is translucent, about 5 minutes. Add celery, curry, turmeric, cumin, and coriander and sauté for 5 minutes. Add 1/4 cup of water to pot, cover, and cook for about 7 minutes until celery is very tender, stirring occasionally. Add more water if needed. 4. Place soft veggies in food processor along with pulp of squash and blend until smooth, about 3 minutes. 5. Place pureed veggie mixture in soup pot. Add coconut milk and salt; whisk until well mixed. Heat mixture over medium heat until soup until soup is warm. Stir in lemon juice. 6. Garnish each bowl with yogurt, chopped cilantro, and nuts, or any combination of the three. Serve warm.

Da Super Sweet Stuff

Fruit Bake

Ingredients • 2 cup sliced apples • 2 cups green pear slices • 1 1/2 cup fresh cranberries • 1 cup pineapple chunks (save the juice) • lemon juice • 1/3 cup coconut sugar • 1 tbsp agave or honey • 1 tsp cinnamon • 1/4 tsp nutmeg • 1/2 stick melted butter or 4 tbsp melted earth balance vegan butter • 2 tbsp melted coconut oil • 1/3 cup chopped walnuts Instructions 1. Preheat oven to 300F. 2. In a large bowl, toss your fruit and add in 1-2 tsp lemon juice. Set aside. 3. In another glass bowl, combine your melted butter, sugar, spices,

Cinnamon Pumpkin Oatmeal Brûlée Ingredients • 1/3 cup oats • 1/3 cup almond milk or water • 1/4 tsp. cinnamon • 1/8 tsp. vanilla extract • 1 Tbsp. pumpkin puree • 1/2 Tbsp. golden raisins • 1/2 Tbsp. chopped walnuts • 1 tsp. all-natural raw cane sugar

Maple Ginger Cream • 1 Tbsp. greek/soy yogurt/ ricotta • 1 tsp. maple syrup • 1 Tbsp. almond milk

Instructions 1. Preheat oven to 350 2. Combine oats, milk, cinnamon, vanilla, pumpkin, raisins and walnuts in a ramekin. Mix well. 3. Bake for about 15 minutes or until oatmeal is finished cooking. 4. Take out of oven and sprinkle sugar on top. 5. Heat oven to broil (550 degrees) and put oven in oatmeal for about 1 minute, or until sugar is caramelized (watch closely.. especially towards the end because that shit will burrrrrrrn in that last ten minutes). 6. Combine all ingredients for cream and spoon on top. 7. Enjoy!

Pumpkin Zucchini Bars Ingredients • 1 1/2 cups whole wheat flour or white whole wheat flour • 1 teaspoon baking soda • 1/4 teaspoon salt • 2 teaspoons cinnamon • pinch of nutmeg • pinch of cloves • pinch of ginger • 3/4 cup canned pumpkin • 1 cup shredded zucchini, squeezed of excess moisture • 1/3 cup honey • 1 tablespoon olive or coconut oil • 1 egg • 1 teaspoon vanilla extract • 1/2 cup almond milk • 1/2 cup chocolate chips

Instructions 1. Preheat oven to 350 degrees F. Grease a 9 inch loaf pan with nonstick cooking spray. 2. In a large bowl, whisk together flour, baking soda, salt, cinnamon, nutmeg, cloves, and ginger. 3. In a separate large bowl combine pumpkin, zucchini, honey, oil, egg, and vanilla until well combined and smooth. Whisk in almond milk. Add wet ingredients to dry ingredients and mix until just combined. Gently fold in chocolate chips, reserving a few for sprinkling on top. Bake for 50-60 minutes or until toothpick comes out clean. Cool on wire rack for 10-15 minutes,

Pumpkin Muffins (V) Ingredients • 3/4 cup + 2 tablespoons (109 grams) whole wheat or whole spelt flour • 1 1/2 teaspoons baking powder • 1/4 teaspoon salt • 3/4 teaspoon cinnamon • 1/4 teaspoon ginger • 1/4 teaspoon nutmeg • 1/8 teaspoon cloves • 1/4 cup (56 grams) coconut oil, melted or canola or olive oil • 1/2 cup (120ml) maple syrup • 3/4 cup (182 grams) pumpkin puree, room temperature For the cinnamon sugar coating: • 1/4 cup (50 grams) granulated sugar (make sure to use vegan certified sugar for a vegan version) • 1 teaspoon ground cinnamon • 2-3 tablespoons (28-42 grams) coconut oil

Instructions 1. Preheat the oven to 350°F (175°C) and line muffin pan with muffinliners. 2. In a medium bow, mix together the dry ingredients (flour through cloves). Set aside. 3. In a large mixing bowl, stir together the oil, maple syrup and pumpkin. 4. Add the dry mixture to the wet one and stir just until combined. 5. Divide among the liners and bake for 25-30 minutes or until a toothpick inserted in the middle comes out clean. 6. Invert the muffins onto a wire rack to partially cool, about 5 minutes, while you prepare the cinnamon sugar topping. 7. Mix together the sugar and cinnamon in a small bowl. 8. Dip the tops and sides of the mini muffins in the butter and then roll in the cinnamon sugar.

Apple Pie, Duh

Ingredients: • 2 batches of my one minute homemade pie crust (or 1 if you roll it out • • • • • • • • •

very thinly!) 7-8 small granny smith apples, peeled, sliced, and cored 1 stick butter 3 tbsp all-purpose flour 1/4 cup water 1/2 cup white sugar 1/2 cup brown sugar 1 heaping tsp cinnamon 1/4 tsp nutmeg 1 tsp vanilla

Instructions 1. Place the peeled, cored, and sliced apples in a large bowl. Set aside. 2. Preheat oven to 425F. 3. In a medium sauce pan, melt butter over medium heat. Add the 3 tbsp of flour and mix well, forming a paste. Add the water, sugars, cinnamon, nutmeg, and vanilla and mix well. Bring to a boil for 1 minute, then reduce heat to a simmer for an additional minute. 4. Remove from heat and reserve about 1/3 cup of filling for pie crust. Add remaining filling to apples. Toss well. 5. Pour apples into prepared pie crust, mounding slightly. Top with second pie crust (lattice design, etc). Brush the remaining 1/3 cup caramel filling over the crust. 6. Cover the pie loosely with aluminum foil. I lightly spray the foil so it does not stick to the pie. Place the pie on top of a cookie sheet (to catch any drips) and bake at 425F for 10-12 minutes. Reduce the heat to 350F and bake for another 50 minutes (remove the foil the last 10 minutes to let the crust brown), or until done. The pie is done when the crust is golden-brown and the apples are soft when pierced with a fork.

Pumpkin Cheesecake Breakfast Smoothie

Ingredients • 1 cup almond milk (preferably original) • 1/2 cup chilled pumpkin puree • 1 small peeled and frozen well ripened banana* • 1/4 cup quick oats • 1 oz cream cheese, regular or low-fat • 1/4 tsp ground cinnamon • 1 pinch ground nutmeg • 1 pinch ground ginger • 1 Tbsp crushed graham crackers or graham pie crust (optional) Instructions Add all ingredients to a blender (except graham crackers if using). Cover and blend until well pureed then serve topped with crushed graham crackers if desired.

We got a pretty sweet setup on this planet. We have everything we need to breath and move and function AND we also have tons of vegetation to fuel our bodies and sustain our health.

Meat can be pretty tastey, but we miss a lot of those awesome vitamins and nutrients we can get from veg meals, and the Earth takes a pretty hard hit from industrial argiculture too. Try out a few of these recipes and see how awesome vegetatarian and vegan meals can be for you, your body, and the whole planet. <3

Thanks for Reading, Friends