IN SEASON: VEGETARIAN RECIPES FOR EVERY OCCASION COMPILED BY AGENTS OF CHANGE
04 01 05
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BREAKFAST TABLE of
CONTENTS Oatmeal Protein Pancakes.....................................................................1 Grain-Free Blueberry Waffles...............................................................3 Avocado Toast With Herbs and Feta..............................................4 Vanilla-Almond Granola........................................................................5
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OATMEAL PROTEIN PANCAKES Sunday morning breakfast has never been so easy! These protein-packed flapjacks are sure to set your week off on the right foot.
SERVES 8 | TOTAL TIME: 25 MINUTES | VEGAN, GLUTEN-FREE
INGREDIENTS 2 cups rolled oats (GF if needed) 1 cup plant-based or regular milk 1 large banana; mashed 2 tablespoons maple syrup
1 teaspoon vanilla extract ½ teaspoon salt 1 scoop vanilla protein powder (optional)
1 tablespoon coconut oil or butter; melted 1 teaspoon baking powder 2 teaspoons cinnamon
INSTRUCTIONS 1. Blend the oatmeal into a flour
2. Add the rest of the ingredients and blend until homogenous.
3. Preheat a large pan over medium heat. Grease the pan if it is not non-stick.
4. Spread ⅓ cup of batter onto the pan and cook for 2 minutes or until golden brown. Flip and cook for another 2-3 minutes
RECIPE ADAPTED FROM PICK UP LIMES
01
GRAIN-FREE BLUEBERRY WAFFLES
Wake up to the sweet smell of these perfectly toasted vegetarian and gluten free blueberry waffles!
SERVES 4-6 | PREP TIME: 5 MIN | COOK TIME: 15 MIN
INGREDIENTS 3 large eggs, at room temperature ½ cup coconut milk 3 tablespoons honey or maple syrup 3 tablespoons coconut oil, melted ½ teaspoon pure vanilla extract 1 cup raw cashews or macadamia nuts 3 tablespoons coconut flour ¾ tablespoon baking soda ¼ teaspoon sea salt ½ cup blueberries
INSTRUCTIONS 1. Preheat a waffle iron to the lowest setting. 2. Place all the ingredients, except for the blueberries, in a highspeed blender or food processor. 3. Blend just until batter is completely smooth, about 30-60 seconds. 4. Spoon batter into waffle iron, filling halfway and spreading evenly. Sprinkle a handful of blueberries over the batter. 5. Close the lid and cook for 45-60 seconds, until steam stops rising from the iron and the waffles easily release with a fork. RECIPE ADAPTED FROM AGAINST ALL GRAIN
03
AVOCADO TOAST WITH HERBS & FETA
Try this protein-packed avocado toast as a balanced meal to wake you up!
SERVES 2 | TOTAL TIME: 5 MIN | VEGETARIAN
INGREDIENTS 2 slices of bread ½ avocado 2 tablespoons of finely chopped cilantro (optional) Vegetable oil 2 eggs Dried herbs (such as parsley, rosemary, oregano) Salt ¼ package of feta Pepper
INSTRUCTIONS
1. Mash the avocado on a plate with a fork. Mix in chopped cilantro (if using), salt, and pepper. 2. Preheat a pan over medium heat with a tablespoon of vegetable oil and add the eggs once hot. Cover with a lid. Let cook until the egg whites are done and the yolk is still runny. 3. While the eggs are cooking, place the bread into the toaster. 4. Spread the mashed avocado over the toasted bread, then add the eggs and sprinkle with herbs and crumbled feta.
RECIPE ADAPTED FROM THE HEALTHFUL IDEAS
04
VANILLA-ALMOND GRANOLA
Enjoy this delectable granola alone, with cold almond milk, or on top of fresh yogurt with your favorite berries for a crunchy and mildly sweet breakfast! It’s a great topping to have on hand.
YIELDS 4 CUPS | PREP TIME: 20 MIN | SOAKING TIME: 24 HOURS | DEHYDRATING TIME: 4 HOURS | VEGAN, GLUTEN-FREE
INSTRUCTIONS
1. Place all nuts and seeds in a bowl, add enough water to cover by 1 inch, and stir in 1 teaspoon of salt. Cover and let soak for 24 hours. 2. Drain nuts and seeds and place on a paper towel to absorb remaining water. 3. Transfer to a food processor and process until the nuts are the size of oats. 4. Add honey, coconut oil, vanilla, cinnamon, and remaining salt. Pulse until combined. 5. Pour the mixture into a bowl, add the coconut and use a spoon to incorporate. 6. Turn the granola out onto 3 parchment-lined baking sheets, spreading evenly into thin layers. 7. Dehydrate at 170F for 2 hours using a wooden spoon to keep the oven door open a crack to let moisture out. 8. Remove from the oven, gently flip with a spatula once or twice, then dry for another hour. 9. Turn the oven off, close the door completely, and dry for 1 more hour. 10. Remove from the oven, stir in raisins, then let cool completely before serving or storing.
INGREDIENTS 1 cup raw almonds 1 cup raw walnuts ½ cup raw pecan halves ½ cup cashews ¼ cup raw sunflower seeds 1 ¾ teaspoons sea salt, divided ¾ cup melted honey or maple syrup 2 tablespoons coconut oil, melted 1 ½ tablespoons vanilla extract 1 tablespoon cinnamon ½ cup shredded, unsweetened coconut ½ cup raisins RECIPE ADAPTED FROM AGAINST ALL GRAIN
MEALS TABLE of CONTENTS Grilled Tofu Vegetable Kebabs...........................................................7 Green Pea & Feta Falafel........................................................................8 Lemony Asparagus Pasta......................................................................9 Sweet Potato Salad with Raisins and Walnuts.........................10
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"ONE OF THE BEST MEALS I'VE HAD"
Isabel Duran Agents of Change Team Member
GRILLED TOFU VEGETABLE KEBABS
These flavorful tofu kebabs are perfect for a Sunday grill by the poolside, and you can use any of your favorite veggies!
YIELDS 10 | PREP TIME: 25 MIN | COOK TIME: 20 MIN | TOTAL TIME: 65 MIN | VEGAN
INGREDIENTS 14 oz extra firm tofu
½ red bell pepper
¼ cup soy sauce
½ green bell pepper
1 pint cherry tomatoes
½ red onion
One large zucchini
2 tablespoons olive oil
6 oz crimini mushrooms
½ teaspoon sea salt
INSTRUCTIONS 1. Press water out of tofu: wrap tofu in a tea towel and set it on a plate. Place something heavy on top such as a cutting board or another plate, and leave for about 20-30 minutes. 2. Preheat the oven to 425F and line a large baking sheet 3. Cut the tofu into ½ inch cubes and place on a large baking sheet. 4. Transfer the tofu to a mixing bowl and toss with ¼ cup of soy sauce. 5. If using bamboo skewers, soak them in water while preparing veggies. Wash and cut veggies into bite-sized pieces and place in a mixing bowl. Toss with olive oil. 6. Preheat the oven to 350F, skewer the veggies and tofu, place on a baking sheet. Bake the kebabs for 20-25 minutes. 7. Serve and enjoy! Notes: can be refrigerated for up to 3 days and to use a grill: preheat to 400-450F and cook for 20-30 minutes.
RECIPE ADAPTED FROM VANILLA AND BEAN
07
GREEN PEA & FETA FALAFEL
Enjoy peas in a delicious complement with feta in these wholesome and easy as 1, 2, pea falafels.
YIELDS 6 | PREP TIME: 5 MIN | COOK TIME: 15 MIN | TOTAL TIME: 25 MIN | VEGETARIAN
INGREDIENTS 15 ½ oz peas
¼ cup breadcrumbs
2 oz feta cheese
2 tablespoons flour
Allspice and cumin blend 2/4 tsp
¼ teaspoon salt
¼ cup breadcrumbs
1 tablespoon olive oil
INSTRUCTIONS 1. Place all ingredients in a food processor and pulse until it forms a cohesive mixture. (If you don't have a food processor, mash feta and peas with a fork until you form a chunky paste. Then add the rest of the ingredients and mix by hand). 2. Lightly wet hands with water and shape the pea mixture into six patties, about ½ inch thick. 3. Place onto a plate and chill in the refrigerator for at least 5 minutes 4. Preheat a medium nonstick pan with 2 tablespoons of oil. Once hot, add three of the patties and cook for 3-4 minutes on each side or until evenly browned. 5. Serve with rice, couscous, or additional veggies!
RECIPE ADAPTED FROM GREEN CHEF
08
LEMONY ASPARAGUS PASTA
A fresh and flavorful spring meal! For additional protein and crunch, mix in the roasted chickpeas referenced on page 20.
SERVES 2 | TOTAL TIME: 15 MIN | VEGAN, GLUTEN-FREE
INGREDIENTS 5 ounces pasta of any shape (GF if needed) 14-17 asparagus spears, washed and trimmed 3 tablespoons olive oil, divided 1 lemon slice Salt and pepper to taste
INSTRUCTIONS 1. Boil water in a pot and cook the pasta
according to the instructions on the box. While pasta cooks, prepare asparagus.
2. Cut the asparagus spears into pieces about 1 inch in length.
3. Heat the asparagus on the stove in a
non-stick pan with about 1 tablespoon of olive oil. Stir with a wooden spoon or spatula for 3-4 minutes, or until
asparagus becomes bright green in color and slightly aromatic.
4. Drain pasta, then add asparagus to the
pot. Add salt, pepper, lemon juice, and the rest of the olive oil and stir with a wooden spoon or spatula until combined. Serve hot.
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SWEET POTATO SALAD WITH RAISINS AND WALNUTS This warm and hearty salad is perfect for a chilly fall evening or a meatless Thanksgiving dinner. Just make sure to make enough for the whole family!
YIELDS 1 | PREP TIME: 10 MIN | COOK TIME: 20-30 MIN | VEGETARIAN AND GLUTEN-FREE
INGREDIENTS 1½ medium sweet potato, chopped and roasted 14 grams walnuts 1 ounce feta cheese 14 grams raisins 1 tablespoon olive oil or dressing of choice
INSTRUCTIONS 1. Roast sweet potatoes according to directions found on page 19 with seasonings of your choice. 2. Combine sweet potato chunks with spinach, walnuts, feta cheese, and raisins in a large bowl and toss gently. 3. Drizzle with olive oil or your favorite dressing and enjoy.
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SMOOTHIES and SNACKS
11 12 13 15 16
PINEAPPLE-MANGO PROTEIN SMOOTHIE This refreshing tropical smoothie will transport you to a Caribbean beach!
SERVES 1-2 | TOTAL TIME: 5 MIN | VEGAN, GLUTEN-FREE
INGREDIENTS ½ cup frozen mango ½ cup frozen pineapple 1 scoop vanilla protein powder 1 cup of almond milk or water
INSTRUCTIONS 1. Blend all ingredients until smooth.
2. Divide among 1 large or 2 small glasses and enjoy!
RECIPE ADAPTED FROM JUST THE WOODS
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BERRY-VANILLA PROTEIN SMOOTHIE
A sweet smoothie rich in flavor to tickle your tastebuds and boost your energy!
SERVES 2-4 | TOTAL TIME: 5 MIN | VEGAN, GLUTEN-FREE
INGREDIENTS 1 cup non-dairy yogurt ½ cup water 1 large banana 3 cups assorted frozen berries (such as strawberries, blueberries, raspberries, and blackberries) 1 scoop vanilla protein powder
INSTRUCTIONS 1. Place all ingredients in a blender and blend until smooth.
2. Divide among 2 large or 4 small glasses and enjoy!
RECIPE ADAPTED FROM TASTY
12
HOMEMADE ALMOND BUTTER
This creamy and flavorful spread has a wide breadth of uses. For one, spread it on bread and top with banana slices and granola for a delicious pre- or postworkout snack.
YIELDS 16 OZ | PREP TIME: 15 MIN | COOK TIME: 10 MIN | TOTAL TIME: 25 MIN | VEGAN, GLUTEN-FREE
INGREDIENTS
16 ounces (3 cups) raw almonds ¼ teaspoon salt
INSTRUCTIONS
1. Preheat the oven to 350F. Toast the almonds on a large, rimmed baking sheet for 10 minutes, stirring halfway. 2. Let cool until just warm, about 10 minutes. 3. In a high-speed blender or food processor, blend until creamy. The almond butter will look like flour, and then ball-like, and then creamy. If the mixture gets way too hot, stop and let it cool for a few minutes. 4. Once the mixture is smooth and creamy, blend in add-ins. 5. Let the almond butter cool to room temperature, then transfer to a mason jar and store in the refrigerator for up to 2 weeks.
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COOKIES MONSTER PROTEIN BITES Anyone can make these delicious bites with a few simple ingredients, which are entirely customizable. They make the perfect after-school snack to store in the fridge and pop in your mouth when time is of the essence.
YIELDS 30 | PREP TIME: 20 MINUTES | CHILL TIME: 2 HOURS | VEGETARIAN, GLUTEN-FREE, DAIRY-FREE
INGREDIENTS 1 cup oats (GF if needed) ½ cup peanut butter ½ cup almond butter ½ cup dark chocolate chips 1 tablespoon ground flax seeds 1 tablespoon ground chia seeds 2 tablespoons honey ¼ cup chopped pistachios (optional) ¼ cup chopped pecans (optional)
INSTRUCTIONS
1. Place all ingredients in a bowl and mix until combined.
2. Wet your hands slightly to prevent the mixture from sticking and begin forming small balls.
3. Place balls on a parchment-lined tray in the refrigerator, wait about 2 hours for them to harden, and enjoy!
ORIGINAL RECIPE BY MARINA CHAPARRO
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KALAMATA OLIVE OIL HUMMUS
This rich and creamy dip pairs well with anything from pretzels to pita chips, to carrots or celery sticks.
YIELDS 15 OZ | TOTAL TIME: 5 MIN | VEGAN, GLUTEN-FREE
INSTRUCTIONS
1. Add all ingredients to a food processor.
2. Blend on high for 3-4 30
second increments, scraping down the sides of your food processor occasionally.
3. Spoon and serve with crackers or chips!
INGREDIENTS
1 can of garbanzo beans ½ Kalamata Olives 2 tablespoons of olive oil ¼ teaspoon garlic powder ¼ teaspoon cumin ¼ teaspoon red chili flakes ½ tablespoon water
RECIPE ADAPTED FROM PANTRY PLATERS
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SIDES TABLE of CONTENTS Sweet Potato Fries.....................................................................................18 Rosemary Roasted Veggies................................................................19 Crispy Roasted Chickpeas.................................................................20
SWEET POTATO FRIES
These crispy sweet potato fries couldn’t be easier, and their flavorful punch will leave you wanting more.
SERVES 2-3 | PREP TIME: 10 MIN | COOK TIME: 25 MIN | TOTAL TIME: 35 MIN | VEGAN AND GLUTEN-FREE
INGREDIENTS 1½ medium sweet potato, chopped and roasted 14 grams walnuts 1-ounce feta cheese 14 grams raisins 1 tablespoon olive oil or dressing of choice
INSTRUCTIONS
1. Preheat oven to 400F.
2. Cut the sweet potatoes into sticks ¼ to 1/2 inch wide and 3 inches long, then toss them in oil.
3. Spread sweet potatoes on 1” rimmed baking sheet.
4. Sprinkle seasoning over potatoes.
5. Bake for 15 minutes, then flip and cook for 10 minutes. RECIPE ADAPTED FROM NYT COOKING
18
ROSEMARY ROASTED VEGGIES
From carrots, to broccoli, to cauliflower, sweet potatoes, and more, use this versatile recipe to roast a variety of vegetables in the oven. It brings out their best flavors while infusing them with rosemary!
SERVES 4 | PREP TIME: 10 MIN | COOK TIME: 20-30 MIN | VEGAN, GLUTEN-FREE
INGREDIENTS 1 large head of broccoli/cauliflower or 1 medium potato/sweet potato or 1 pound carrots/baby carrots 1 tablespoon olive oil Salt and pepper to taste 1 tablespoon fresh or dried rosemary
INSTRUCTIONS 1. Preheat the oven to 425F.
2. Chop up your choice of vegetables and place them in a bowl.
3. Add the olive oil, salt, pepper, and rosemary and mix until the vegetables are coated.
4. Spread the vegetables out on a baking sheet lined with aluminum foil and place in the oven.
5. After 12 minutes, remove from the oven and turn the vegetables over.
6. Cook for 7-15 more minutes depending on the size of your pieces, then remove and enjoy.
19
CRISPY ROASTED CHICKPEAS
This simple recipe yields a crunchy and flavorful vegan snack that packs a heap of protein. Enjoy them on their own, as a side, or mixed into a vegetarian dinner like asparagus pasta or salad.
SERVES 3-4 | PREP TIME: 10 MIN | COOK TIME: 20-30 MIN | VEGAN, GLUTEN-FREE
INGREDIENTS 1 can chickpeas 2 tablespoons olive oil Salt and pepper to taste Paprika, curry powder, or other spices (optional)
INSTRUCTIONS
1. Preheat the oven to 425F.
2. Drain the chickpeas and pat them dry with a paper towel, then remove any loose skins.
3. Place the chickpeas in a large bowl, drizzle with olive oil, and
season generously with salt, pepper, and spices of your choice.
4. Spread the chickpeas on a parchment-lined baking sheet and roast in the oven for 20-30 minutes or until golden brown and crisp.
5. Remove from the oven and serve or store in a loosely covered container.
RECIPE ADAPTED FROM LOVE AND LEMONS
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DESSERTS TABLE of
CONTENTS Vanilla Bean Hot Cocoa.......................................................................23 Banana Bread............................................................................................24 3-Ingredient Peanut Butter Cookies..............................................26 Slutty Brownies...........................................................................................27
24 27 26
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VANILLA BEAN HOT COCOA
This rich and creamy hot chocolate will warm you from the inside out whenever the temperature drops below 70 degrees on a “cold” Miami day!
SERVES 4 | PREP TIME: 5 MIN | COOK TIME: 15 MIN | DAIRYFREE, GLUTEN-FREE
INGREDIENTS 2 cups unsweetened almond milk 1 can coconut milk 1 vanilla bean, split lengthwise and seeds scraped 3 ounces dark chocolate (80% cacao or higher, vegan if desired) 2 tablespoons unsweetened cocoa powder ¼ cup honey
INSTRUCTIONS
1. Place the almond milk, coconut milk, vanilla bean seeds, and the pod in a saucepan over medium-high heat.
2. Bring to a boil, then reduce heat to low and simmer for 10 minutes. 3. Strain the mixture then return to the pan. 4. Whisk in the chocolate, cocoa powder, and honey. Warm for 5 minutes, whisking occasionally, until the chocolate is melted and the hot chocolate is thick and creamy.
RECIPE ADAPTED FROM AGAINST ALL GRAIN
23
BANANA BREAD
This mouth-watering banana bread is perfect for all times of day: as a wakeme-up in the morning, snack for lunch, or even late at night with a glass of milk.
YIELDS 1 LOAF | PREP TIME: 15 MIN | COOK TIME: 50 MIN | TOTAL TIME:65 MIN | VEGETARIAN
INGREDIENTS 1 ½ cups all-purpose flour 1 ½ teaspoons baking powder ¼ teaspoon baking soda ¼ teaspoon salt ¼ teaspoon ground cinnamon
1 egg 1 cup mashed banana (3 medium) ¾ cup sugar ¼ cup cooking oil ½ cup chopped walnuts or pecans
INSTRUCTIONS
1. Preheat the oven to 350F. Grease an 8x4x2 loaf ban and set it aside. Preheat the oven to 350F.
2. In a medium bowl, combine the flour, baking powder, salt, baking soda, and cinnamon.
3. In another bowl combine the egg, banana, sugar, and oil.
4. Add the wet ingredients to the fry and mix until just moistened. Add walnuts and mix until evenly incorporated.
5. Spoon batter into the prepared pan, bake for 50-55 minutes or until a wooden toothpick inserted into the center of the loaf comes out clean. Cool on a wire rack for 10 minutes.
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3-INGREDIENT PEANUT BUTTER COOKIES These quick and easy peanut butter cookies will leave your jaw dropped in amazement as they take you down memory lane.
YIELDS 12 | PREP TIME: 5 MIN | COOK TIME: 12 MIN | TOTAL TIME: 17 MIN | DAIRY-FREE, GLUTEN-FREE
INGREDIENTS 1 cup peanut butter 1/2 cup sugar 1 egg
INSTRUCTIONS 1. Preheat the oven to 350F. 2. Mix together the peanut butter, sugar, and egg. 3. Roll spoonfuls of dough into small balls and place on a baking sheet lined with parchment paper. 4. Flatten the cookies by pressing a fork greased with oil down on top of them, then press it again at a 90-degree angle (criss-cross). 5. Bake for 8-10 minutes or until golden brown. 6. Let cool for 5-10 minutes and enjoy!
RECIPE ADAPTED FROM TASTY
26
SLUTTY BROWNIES
Paired with milk, this delicious brownie meets chocolate chip cookie meets oreo treats will knock your socks off!
PREP TIME: 20 MIN | COOK TIME: 35 MIN | TOTAL TIME:55 MIN | VEGETARIAN
INGREDIENTS
½ teaspoon baking soda
⅓ cup granulated sugar
1 ½ cups all-purpose flour
½ cup unsalted butter, melted ½ teaspoon salt ½ cup light brown sugar, packed 1 large egg
1 ½ cups chocolate chips 24 oreos
1 teaspoon vanilla extract
FOR THE BROWNIES 4 ounces unsweetened
1 tablespoon vanilla extract
baking chocolate, coarsely
½ teaspoon salt
chopped
2 tablespoons unsweetened
¾ cup unsalted butter
cocoa powder
1 ¾ cups granulated sugar
1 cup all-purpose flour
3 large eggs
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INSTRUCTIONS 1. Preheat the oven to 350F and prepare a 9x13” pan with foil. Spray with cooking oil or PAM spray. 2. To make the cookies, combine melted butter and sugars in a large bowl. Beat in the egg, vanilla, baking soda, and salt. Using a rubber spatula or wooden spoon, fold in the flour and then chocolate chips. 3. Press the cookie dough on the bottom of the prepared pan and top with Oreos. 4. To make the brownies, melt the butter and chocolate in the microwave for 2-3 minutes, stirring every 30 seconds. Stir in the sugar, then add eggs, vanilla, and cocoa, stirring well. Gently fold in the flour. 5. Spread brownie batter over Oreos in an even layer. 6. Bake for 30-40 minutes or until the top is set and the brownie is no longer jiggly.
RECIPE ADAPTED FROM CRAZY FOR CRUST
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WHO WE ARE We are motivated students seeking to empower a generation of climate crisis activists with the tool of knowledge and the means to act.
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As Miami youth, we have inherited the issues of generations past and are experiencing the effects of climate change firsthand in our ‘frontline community.’ An understanding of the threats we face and immediate action is imperative to our futures. We will foster climate literacy and spark civic action in our community by hosting crossgenerational youth-led conversations on climate change and mending our infrastructure to reduce our community’s carbon footprint.
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