December ’13 Vegetarian Meals Menu Planner
Be sure to check your cupboard before shopping for these items!
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Your Wildtree Products Shopping List “Vegetarian Meals” Menu Planner Bundle Roasted Garlic Grapeseed Oil Garlic Galore Seasoning Blend Taco Seasoning Rancher Steak Rub Vegetable Bouillon Base Java Rub So Quick & Easy Whole Wheat Pizza Dough Fra Diavolo Seasoning Opa! Greek Seasoning Wildtree's Alfredo Extraordinaire Tikka Masala Sauce Rockin' Moroccan Rub Vegetables: Onions, 3 Yellow onion, 1½ Corn, 1½ cups Peas, 1½ cups Butternut squash, 6½ cups diced Yellow squash, ¼ cup Acorn squash, 3 Sweet potato, large Leeks, 2 Bell pepper, ¾ cup Red bell pepper, 1 cup Zucchini, ¾ cup Tomato, 1 cup Avocado Kale, 6 cups, packed Spinach, 1 cup, packed Mushrooms, 1 cup Fresh dill, 1 tbsp Fresh sage, 2 tbsp Fresh cilantro, 2 tbsp Fresh basil,½ cup Roasted garlic,½ tsp
Bread/Pasta/Rice/Flour: Quinoa, 1½ cups Flour tortillas (6 in), 12 Asboria rice, 2 cups Pie dough Lasagna noodles, 12 Fettucine, 1 lb Flour, ¾ cup Couscous, 2 tbsp Panko, 1⁄3 cup Whole wheat buns, 5 Tortilla chips, 6 oz Misc. Items: 1 (10oz) can diced tomatoes w/chilies 1 (14.5oz) can petite diced tomatoes 1 (15.5oz) can black beans Sun-dried tomatoes, 1 cup 1 (8oz) can tomato sauce 2 (15.5oz) cans pumpkin puree 2 (15.5oz) cans chickpeas 1 (15.5oz) can cannellini beans Refried beans,½ cup Coconut milk,½ cup White wine,½ cup Pumpkin seeds, 1⁄3 cup
Fruits: Lime,½ Dried cranberries or raisins, 1⁄3 cup
Dairy: Mozzarella, shredded, 2½ cups Cheddar, shredded, ¾ cup Feta, crumbled,½ cup Parmesan cheese, grated,½ cup Heavy cream, 3 tbsp Eggs, 3 Butter, 4 tbsp Milk, 3½ cups Mayo, light, ¼ cup Sour cream, light, ¼ cup
Pumpkin & Kale Lasagna Serves 9
12 lasagna noodles, prepared according to package directions 2 (15.5) ounce cans pumpkin puree 2 eggs, beaten ½ teaspoon Wildtree Rancher Steak Rub ¼ cup Parmesan, grated 1 cup part skim mozzarella, shredded 2 tablespoons fresh sage, minced 1 tablespoon Wildtree Roasted Garlic Grapeseed Oil 4 packed cups kale, stems removed and chopped 1 tablespoon Wildtree Garlic Galore Seasoning Blend 2 tablespoons butter 2 tablespoons flour 2 cups milk 1 cup Wildtree Alfredo Extraordinaire 2 tablespoons dry couscous Preheat oven to 350°F. In a bowl whisk together pumpkin puree, eggs, and Rancher Steak Rub; set aside. In a separate bowl combine the Parmesan, mozzarella, and sage; set aside. In a nonstick skillet heat the Grapeseed Oil over medium heat. Add the kale and Garlic Galore; sauté until kale is wilted, about 3 minutes. Transfer to a bowl and set aside. In a saucepan melt the butter over medium heat. Whisk in the flour, cook for 1 minute. Add the milk and Alfredo mix and whisk until smooth. Stirring often, heat the mixture over medium heat until it begins to thicken slightly, about 5 minutes. Do not let the mixture boil. Grease a 9 x 9 baking dish. Pour about half of the Alfredo sauce in bottom of dish. Add layer of noodles (they may need to be trimmed) then spread noodles with half of pumpkin mixture. Add another layer of noodles, followed by half of the mozzarella and Parmesan mixture. Add all of the sautéed kale. Sprinkle kale with all of the couscous. Add layer of noodles. Spread noodles with remaining pumpkin mixture. Top with remaining mozzarella and Parmesan mixture. Add one last layer of noodles. Pour remaining Alfredo sauce over everything. Cover with foil and bake for 30 minutes. Remove foil and bake for another 15 minutes. Let lasagna cool 10 minutes before serving. Calories 390; Fat 15g; Saturated Fat 7g; Carbohydrates 49g; Fiber 5g; Protein 17g; Cholesterol 75mg; Sodium 380mg
Smoky Butternut Squash Paella Serves 6
4 cups butternut squash, diced 3 tablespoons Wildtree Roasted Garlic Grapeseed Oil, divided ½ teaspoon Wildtree Rancher Steak Rub 1 onion, diced 2 leeks, diced 2 tablespoons Wildtree Garlic Galore Seasoning Blend 2 tablespoons Wildtree Java Rub 2 cups Arborio rice ½ cup white wine 1 (14.5 ounce) can petite diced tomatoes 4 cups Wildtree Vegetable Bouillon Soup Base, prepared according to package directions Preheat oven to 425°F and lightly grease a baking sheet. In a large bowl toss together the squash, 1 tablespoon Grapeseed Oil, and Rancher Steak Rub. Spread in an even layer on the baking sheet. Bake for 30 minutes, turning halfway through cooking time. Meanwhile in a large skillet or pot heat the remaining 2 tablespoons Grapeseed Oil over medium heat. Add the onion and sauté until tender. Add the leeks and sauté 2-3 minutes more. Add the Garlic Galore, Java Rub, and rice. Sauté for 2 minutes, giving the rice a chance to get lightly toasted. Add the white wine and stir to scrape up any bits from the bottom of the pan. Sauté until wine is absorbed. Add the diced tomatoes, stir to combine all ingredients. Add the Vegetable Bouillon. Cook 15-20 minutes, stirring occasionally, until all the liquid is absorbed and the rice is tender. Top with the roasted butternut squash. Note: To clean the leeks trim the root end and majority of the dark green end. Slice in half lengthwise. Rinse well making sure to clean off all the dirt. Pull apart the layers if you need to in order to make sure they are clean. Lay each half cut side down and dice. Calories 220; Fat 7g; Saturated Fat .5g; Carbohydrates 36g; Fiber 4g; Protein 4g; Cholesterol 0mg; Sodium 780mg
Spicy Whole Wheat Pizza Serves 5
1 bag Wildtree So Quick & Easy Whole Wheat Pizza Dough, dough prepared according to package directions 1 tablespoon Wildtree Roasted Garlic Grapeseed Oil ½ cup onion, diced ½ cup bell pepper, diced ½ cup zucchini, diced 1 (8 ounce) can tomato sauce 2 teaspoons Wildtree Fra Diavolo Seasoning 1 tablespoon Wildtree Garlic Galore Seasoning Blend 1 ½ cup part skim mozzarella, shredded Preheat oven to 450 °F. Heat Grapeseed Oil in a nonstick skillet over medium heat. Add the vegetables and sauté until tender, about 7 minutes. Add the tomato sauce, Fra Diavolo, and Garlic Galore. Stir to combine. Reduce heat to simmer, cover, and cook 5-10 minutes to allow flavors to develop. Remove from heat. Roll pizza dough out to desired shape; place on a lightly greased baking sheet. Spread sauce over dough in an even layer. Top with mozzarella. Bake 12-15 minutes until crust is golden and cheese is melted. Calories 340; Fat 13g; Saturated Fat 5g; Carbohydrates 20g; Fiber 5g; Protein 16g; Cholesterol 20mg; Sodium 770mg
Savory Galette Serves 4
1 tablespoon Wildtree Roasted Garlic Grapeseed Oil ½ cup onion, diced 2 teaspoons Wildtree Garlic Galore Seasoning Blend 2 teaspoons Wildtree Opa! Greek Seasoning 2 packed cups kale, stems removed and chopped 1 cup corn 1 tablespoon fresh dill, chopped ½ cup feta, crumbled 1 pie dough Heavy Cream, for brushing crust Preheat oven to 375°F and line a baking sheet with parchment paper. In a nonstick skillet heat the Grapeseed Oil over medium heat. Add the onion and sauté until translucent, about 5 minutes. Add the Garlic Galore, Opa! Greek Seasoning, kale, and corn. Sauté until kale is wilted, about 3 minutes. Remove from heat. Once slightly cooled, stir in the dill and feta. Roll the dough out to a circle slightly larger than 10 inches in diameter, or leave as is if desired. Place dough on prepared baking sheet. Transfer kale mixture to dough starting in center and spreading outwards, leaving about 1 inch of the outer rim of dough uncovered. Fold the edges of the dough over the filling. Brush the crust with heavy cream. Bake for 30-35 minutes or until crust is golden brown. Calories 360; Fat 21g; Saturated Fat 9g; Carbohydrates 39g; Fiber 3g; Protein 7g; Cholesterol 20mg; Sodium 710mg
Butternut Squash & Chickpea Curry Serves 4
1 tablespoon Wildtree Roasted Garlic Grapeseed Oil ½ yellow onion, diced 2 teaspoons Wildtree Garlic Galore Seasoning Blend 2 ½ cups butternut squash, diced (about 1 pound) 1 (15.5) ounce can chickpeas, drained and rinsed ½ cup coconut milk ½ cup Wildtree Tikka Masala ½ cup water 1 cup spinach, packed ½ cup peas 2 tablespoons fresh chopped cilantro In a nonstick skillet heat the Grapeseed Oil over medium heat. Add the onion and sauté until lightly browned. Add the Garlic Galore, squash, chickpeas, coconut milk, Tikka Masala Sauce, and water. Stir to combine. Bring mixture to a boil, lower heat, cover, and simmer for about 20-25 minutes or until squash is tender; stir occasionally. Remove cover; add spinach and peas. Cook, stirring, until spinach is starting to wilt and mixture is heated through. Garnish with fresh cilantro. Serve with rice is desired. Calories 290; Fat 12g; Saturated Fat 6g; Carbohydrates 43g; Fiber 8g; Protein 8g; Cholesterol 0mg; Sodium 540mg
Sweet Potato Burgers Serves 5
¼ cup light mayo ¼ cup light sour cream 1 tablespoon plus 2 teaspoons Wildtree Garlic Galore Seasoning Blend, divided ½ teaspoon roasted garlic (optional) 1 (15.5 ounce) can cannellini beans, drained and rinsed 1 large sweet potato, baked and skin removed (about 2 cups chopped) 2 teaspoons Wildtree Java Rub 1/3 cup panko 1/3 cup flour 1 egg, beaten 5 whole wheat buns 1 avocado, sliced Mix together the mayo, sour cream, 1 tablespoon Garlic Galore, and roasted garlic; set aside. In a mixing bowl crush the beans and sweet potato. Stir in the Java Rub, remaining 2 teaspoons Garlic Galore, panko, flour, and egg. Refrigerate mixture for about 20 minutes so it will become easier to work with. Shape mixture into 5 patties. Cook patties in a greased nonstick skillet over medium heat until cooked through, about 3-4 minutes on each side. (The bottom of the patty should be golden brown before you flip it.) Serve on a bun with some of the prepared spread and avocado slices. Calories 410; Fat 14g; Saturated Fat 2.5g; Carbohydrates 62g; Fiber 12g; Protein 13g; Cholesterol 50mg; Sodium 750mg
Quinoa Stuffed Acorn Squash Serves 6
Sun Dried Tomato Alfredo Serves 5
1 pound fettuccine, prepared according to package directions 2 tablespoons butter 2 tablespoons flour 1 cup Wildtree Vegetable Bouillon Soup Base, prepared according to package directions 1 ½ cups milk 1 cup Wildtree Alfredo Extraordinaire 1 cup sun-dried tomatoes, chopped 1 cup peas 1 cup red bell pepper, finely diced Garnish: fresh parsley, Parmesan cheese Melt butter in a saucepan over medium heat. Whisk in the flour to form a roux, cook for 30 seconds. Whisk in the Vegetable Bouillon, milk, and Alfredo; mix until smooth. Add the sun-dried tomatoes. Cook the mixture over medium heat until it begins to thicken, about 5 minutes. Transfer to a blender and puree until smooth (there may be some small pieces of sun dried tomato that won’t blend, that’s fine). Transfer back to saucepan. Add the peas and bell pepper, and cook until heated through. Toss pasta in sauce, garnish with fresh parsley and Parmesan cheese if desired. Calories 580; Fat 16g; Saturated Fat 8g; Carbohydrates 89g; Fiber 6g; Protein 22g; Cholesterol 30mg; Sodium 670mg
3 small acorn squash (about 6 pounds) 3 teaspoons Wildtree Roasted Garlic Grapeseed Oil, divided 1/2 teaspoon Wildtree Rancher Steak Rub 1 cup quinoa, prepared according to package directions 1 small yellow onion 1 cup chopped mushrooms ½ cup chickpeas, drained and rinsed 1 tablespoon Wildtree Rockin’ Moroccan Rub 1/3 cup raisins or dried cranberries 1/3 cup pumpkin seeds ½ cup fresh chopped basil Preheat oven to 400°F. Cut the acorn squash in half lengthwise and clean out the seeds. Place on a foil lined baking sheet. Brush the insides with 2 teaspoons of the Garlic Grapeseed Oil and season with Rancher Steak Rub. Roast for 45 minutes. While the acorn squash is roasting, prepare the stuffing. Cook the quinoa. Heat the remaining 1 teaspoon of Grapeseed Oil in a medium nonstick skillet over medium heat. Add the onion, mushrooms, chickpeas, and Rockin’ Moroccan Rub and sauté until the onions are translucent and the ingredients have browned slightly. Add the mixture into a large mixing bowl along with the cooked quinoa, raisins, pumpkin seeds, and basil. Fold to combine. Once the squash has finished cooking, divide the mixture among the halves. Return the stuffed squash to the oven and continue cooking for 15 minutes more. Remove from oven. Serve hot. Calories 420; Fat 9g; Saturated Fat 1g; Carbohydrates 80g; Fiber 11g; Protein 12g; Cholesterol 0mg; Sodium 100mg
Farmer’s Market Nachos Serves 6
1 tablespoon Wildtree Roasted Garlic Grapeseed Oil ½ cup onion, diced ¼ cup zucchini, diced ¼ cup yellow squash, diced ¼ cup bell pepper, diced 1 cup tomato, diced 2 teaspoons Wildtree Garlic Galore Seasoning Blend ¼ teaspoon Wildtree Rancher Steak Rub 1 tablespoon Wildtree Taco Seasoning 3 tablespoons water ½ cup refried beans 6 ounces corn or tortilla chips ¾ cup shredded cheddar cheese Preheat oven to 375°F and line a baking sheet with foil. Heat Grapeseed Oil in a nonstick skillet over medium heat. Add the onion, zucchini, squash, bell pepper, tomato, Garlic Galore, and Rancher Steak Rub. Sauté until vegetables are tender and starting to brown slightly, 5-7 minutes. Add the Taco Seasoning, water, and refried beans, stir until refried beans and water create a “sauce”. Reduce heat to medium low and simmer until sauce thickens, about 5 minutes. Spread the chips on the prepared baking sheet. Top with the vegetable mixture, sprinkle cheese over everything, and bake for 7-10 minutes or until cheese is melted. (Broil if desired to brown cheese.) Serve with desired toppings. Calories 270; Fat 16g; Saturated Fat 5g; Carbohydrates 125g; Fiber 4g; Protein 7g; Cholesterol 15mg; Sodium 510mg
Quinoa & Corn Tacos Serves 6
½ tablespoon Wildtree Roasted Garlic Grapeseed Oil ½ onion 2 teaspoons Wildtree Garlic Galore Seasoning Blend 1 tablespoon Wildtree Taco Seasoning ¼ teaspoon Wildtree Rancher Steak Rub 1 cup Wildtree Vegetable Bouillon Soup Base, prepared according to package directions 1 (10 ounce) can diced tomatoes with chilies ½ cup quinoa ½ cup corn 1 (15.5 ounce) can black beans, drained and rinsed ½ lime, juiced 12 (6 inch) flour tortillas Heat Grapeseed Oil in a nonstick skillet over medium heat. Add the onion and sauté until tender, about 5 minutes. Add the Garlic Galore, Taco Seasoning, and Rancher Steak Rub; sauté for 1 minute. Add the Vegetable Bouillon Soup Base and diced tomatoes. Bring mixture to a boil. Add the quinoa, reduce heat to a simmer, cover, and cook 15-20 minutes or until the liquid is absorbed and quinoa is tender. Add the corn and black beans; cook until heated through. Finish with fresh lime juice. Serve mixture in tortillas with desired toppings. Calories 320; Fat 7g; Saturated Fat 1.5g; Carbohydrates 57g; Fiber 7g; Protein 11g; Cholesterol 0mg; Sodium 780mg