Falafel Wrap
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20 minutes
Cook the falafel according to the package directions.
Top the pita with the cooked falafel, tzatziki, tomato, cucumber, and mixed greens Roll up the pita and enjoy!
Best enjoyed immediately after assembling. Refrigerate ingredients separately in airtight containers for up to two days
One serving is equal to one wrap.
Add lemon juice
Add roasted vegetables
Use a gluten-free pita
Use vegan tzatziki
Vegan Cheese & Broccoli Baked Pasta
Mini Potatoes
Carrot (large, chopped)
Chickpea Pasta
Water (reserved from pasta water)
Nutritional Yeast
Sea Salt
Smoked Paprika
Garlic (cloves)
Onion Powder
Broccoli (florets, chopped)
Preheat the oven to 350°F (175°C).
Add the potatoes and carrots to a steaming basket over boiling water and steam for 15 minutes, or until fork tender
Meanwhile, cook the pasta al dente according to the package directions Reserve some of the pasta water for the sauce.
To a blender, add the cooked potatoes, carrots, nutritional yeast, salt, smoked paprika, garlic, onion powder, and some of the reserved pasta water Blend for one to two minutes, until a smooth consistency is achieved. Add more water as needed
Add the pasta and broccoli to a baking dish Pour the cheese sauce overtop and mix well to completely coat Cover the dish and bake in the oven for 15 minutes Remove the lid and continue to bake for 15 minutes more Enjoy!
Refrigerate covered, or in an airtight container for up to five days. One serving is equal to approximately 1 1/2 cups Sprinkle vegan cheese shreds on top before serving.
Cashew Queso with Veggies
Cashews (raw, soaked for at least 6 hours, and rinsed)
Red Bell Pepper (medium, roughly chopped)
Garlic (cloves)
Nutritional Yeast
Apple Cider Vinegar
Smoked Paprika
Cayenne Pepper
Sea Salt
Water (hot)
Broccoli (florets, chopped)
Carrot (sliced into sticks)
15 minutes
Add all of the ingredients except the broccoli and carrots to a blender or food processor and blend until a very smooth consistency is achieved.
Serve the queso with the veggies, and enjoy!
Refrigerate the queso in an airtight container for up to seven days. One serving is equal to approximately 1/4 of queso with veggies
Soak the cashews for 10 minutes in boiling water
Parmesan Roasted Savoy Cabbage
Preheat the oven to 375ºF (190ºC).
Mix the honey, red wine vinegar, oil, and sea salt together in a large bowl. Add the savoy cabbage and toss to coat Place the cabbage in a casserole dish and roast for 25 to 30 minutes or until the cabbage is crispy and browned.
Top the cabbage with parmesan cheese. Enjoy!
Refrigerate in an airtight container for three days. One serving is approximately one cup of cabbage Garnish with chopped parsley, dill, or thyme. Omit
Roasted Beet Hummus with Crackers
Beet (small, peeled, cut into small cubes)
Extra Virgin Olive Oil (divided)
Chickpeas (drained, rinsed)
Tahini
Lemon Juice
Sea Salt
Water (cold) Cumin
Za'atar Spice Whole Grain Crackers
Preheat the oven to 400ºF (205ºC). Cut a large piece of foil.
1 hour
Place the beet in the center of the foil and toss with 1/4 of the oil. Wrap tightly and transfer to a baking sheet Bake for 40 to 45 minutes or until the beets are tender and cooked through. Let cool.
In a food processor, combine the beets, chickpeas, tahini, lemon juice, salt, water, and cumin Blend on high until very smooth, about one to two minutes
With the food processor still running, slowly add the remaining oil and continue blending until smooth and incorporated.
Transfer the hummus to a bowl and top with za'atar spice Serve with crackers and enjoy!
Refrigerate in an airtight container for up to five days. One serving is approximately 1/4 cup of hummus with 1 5 oz (40g) of crackers.
Drizzle olive oil on top before serving
For extra smooth hummus, blend in the food processor for a few minutes and add more water if needed to thin
Air Fryer Eggplant Parmesan
Eggplant (medium, sliced into 1/2inch slices)
Unbleached All Purpose Flour
Egg
Bread Crumbs
Parmigiano Reggiano (finely grated)
Italian Seasoning
Sea Salt & Black Pepper (to taste)
Avocado Oil Spray
Marinara Sauce
Mozzarella Ball (sliced)
Parsley (chopped fine)
35 minutes
Place the eggplant slices on a clean surface and cover them with paper towel Let them sit for ten minutes.
Preheat the air fryer to 380ºF (195ºC)
Set up your breading station: place the flour in one large bowl Whisk the egg(s) in a second large bowl and add the bread crumbs, parmesan, and Italian seasoning into a third bowl Season the bread crumbs with salt and pepper
Coat the eggplant in the flour, shaking off any excess, and then in the egg, followed by the bread crumbs. Repeat with the remaining eggplant.
Transfer the eggplant to the air fryer Work in batches if needed, ensuring they don't overlap Spray with avocado oil and cook for 10 minutes, flipping halfway through Be sure to spray with oil after flipping
Add the marinara sauce on top of the slices and top with mozzarella Return to the air fryer and cook for two to three minutes, or until the cheese has melted. Top with parsley and season with salt and pepper Enjoy!
Refrigerate in an airtight container for up to three days
One serving is three slices of eggplant. One eggplant yields approximately nine slices
Chopped basil.
Use gluten-free all purpose flour and bread crumbs
Use plant-based cheese shreds.
Lemon
Tahini Chopped Salad
Tahini
Lemon (small, juiced)
Water
Tomato (large, diced)
Cucumber (large, diced)
Parsley (finely chopped)
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10 minutes
In a large bowl, add the tahini, lemon juice, and water. Whisk until smooth.
Add the tomato, cucumber, parsley, and salt to the same bowl. Mix to combine with the dressing Divide evenly between bowls or onto plates and enjoy!
Refrigerate in an airtight container for up to three days. One serving is approximately one cup
Add sumac to the dressing
Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
Thread the mushrooms onto the skewers. Brush the harissa all over the mushrooms and sprinkle with salt Bake in the oven for 12 to 15 minutes or until cooked through.
Spread the hummus on a serving plate. Top with mushroom skewers and parsley Enjoy!
Refrigerate in an airtight container for up to two days
One serving is equal to approximately 1 1/2 cups
Add vegetables to the skewers such as bell pepper and/or red onion
Lemon juice and/or sesame seeds.
Roasted Vegetable & Chickpea Salad with Cilantro
Chimichurri
Carrot (medium, chopped)
Red Onion (chopped)
Avocado Oil Spray
Sea Salt & Black Pepper (to taste)
Cilantro (chopped)
Lemon Juice
Garlic (cloves, minced)
Chili Flakes
Extra Virgin Olive Oil
Chickpeas (drained, rinsed)
Roasted Red Peppers (sliced)
25 minutes
Preheat the oven to 425ºF (220ºC). Line a baking sheet with parchment paper.
Place the carrot and red onion on the baking sheet. Spray with avocado oil and season with salt and pepper Bake in the oven for 15 to 20 minutes or until the vegetables are cooked.
Meanwhile, in a small bowl, mix together the cilantro, lemon juice, garlic, chili flakes, and olive oil Season with salt and set aside
Place the chickpeas, roasted red pepper, carrot, and red onion on a plate Top with the cilantro chimichurri and enjoy!
Refrigerate in an airtight container for up to three days
One serving is equal to approximately two cups.
Add broccoli and zucchini
Use parsley instead.
Creamy Turmeric & Broccoli Fettuccine
Brown Rice Fettuccine (dry)
Broccoli (cut into florets)
Water (reserved from cooking pasta)
Butter
Shallot (chopped)
Turmeric (ground)
Garlic (finely chopped)
Sea Salt & Black Pepper (to taste)
Whipping Cream
15 minutes
Cook the pasta according to package directions Add the broccoli for the two last minutes of cooking. Reserve pasta water and drain.
In a skillet, heat the butter over low heat. Cook the shallots for three minutes or until softened, without browning
Add the turmeric and garlic Season with salt and pepper and cook for one more minute. Add the cream and simmer for two minutes.
Add the pasta and broccoli and toss to coat with the sauce. Add reserved pasta water, one tablespoon at a time, if necessary
Stir in the sunflower seeds and season with salt and pepper if needed Divide into bowls and enjoy!
Refrigerate in an airtight container for up to four days
One serving equals approximately 1 1/3 cups.
Top with chopped basil
Pressure Cooker White Bean & Potato Soup
Yellow Onion (medium, chopped)
Garlic (cloves, minced)
Tomato Paste
Italian Seasoning
Sea Salt & Black Pepper (to taste)
Cannellini Beans (drained, rinsed)
Russet Potato (medium, cut into large chunks)
Vegetable Broth
Crushed Tomatoes (from the can)
35 minutes
Turn your pressure cooker to "sauté" and add a splash of broth or water Once hot, add the onion and cook, stirring often for three to four minutes, until softened
Add the garlic, tomato paste, Italian seasoning, salt, and pepper, and cook for one to two minutes. Add the cannellini beans and potatoes and stir. Add the broth to deglaze the pot and scrape up any bits Turn "sauté" off
Add the tomatoes on top and do not stir Put the lid on and set to “sealing” then press manual/pressure cooker and cook for five minutes on high pressure. Once finished, let the pressure release naturally for ten minutes, then do a quick release.
Carefully remove the lid. Stir and then divide into bowls and enjoy!
Refrigerate in an airtight container for up to five days. One serving is approximately equal to 1 1/2 cups
Add chili flakes. To change the texture, blend one cup of the soup and add it back into the pot
Top with chopped parsley, lemon zest and/or juice. Serve with a slice of toast or garlic bread
Avocado Toast with Chickpeas & Tomatoes
Avocado (large, peeled, and diced)
Plain Greek Yogurt
Sea Salt & Black Pepper (to taste)
Gluten-Free Bread (toasted)
Chickpeas (drained, rinsed)
Cherry Tomatoes (halved)
Hemp Seeds
10 minutes
Combine the avocado, yogurt, salt, and pepper to taste in a bowl and mash with a fork until smooth.
Evenly spread the avocado and yogurt mash over the toast. Top with chickpeas, cherry tomatoes, and hemp seeds Enjoy!
Best enjoyed immediately
One serving is equal to two slices of toast with toppings. Add garlic powder to the avocado and yogurt mash Fresh parsley.
Use sourdough bread instead
Harissa Roasted Cauliflower Pitas
Cauliflower (medium, cut into florets)
Harissa
Sea Salt & Black Pepper (to taste)
Tahini
Water
Lemon Juice
Mini Whole Wheat Pita
Pickled Red Onions
Cucumber (medium, sliced) Fresh Dill
30 minutes
Preheat the oven to 425ºF (220ºC) and line a baking sheet with parchment paper.
In a large bowl, toss the cauliflower with harissa and season with salt
Transfer to the baking sheet Bake for 15 minutes, remove, flip, and bake for ten minutes more.
Meanwhile, in a small bowl, whisk together the tahini, water, and lemon juice until smooth Season with salt and pepper
Cut the pitas in half and stuff them with roasted cauliflower, pickled onion, cucumber, and dill Top with tahini sauce and enjoy!
Refrigerate the roasted cauliflower in an airtight container in the fridge for up to three days. Make the sandwich before serving.
One serving is equal to one mini pita sandwich
Omit or use sliced red onion or sliced green onion instead. Use a gluten-free pita
One mini whole wheat pita is 30 grams or 1 ounce.
Vegetarian Unstuffed Cabbage Rolls
Brown Rice (uncooked)
Water
Extra Virgin Olive Oil
Morning Star Chorizo Crumbles (10 oz bag)
Yellow Onion (small, finely diced)
Green Cabbage (finely sliced)
Diced Tomatoes
Sea Salt Black Pepper
45 minutes
Combine the rice and water in a sauce pot and lightly salt the water Bring to a boil over medium-high heat then reduce to a simmer. Cover the pot and let cook for 40 minutes or until rice is tender
While the rice cooks, heat the oil in a large stock pot over medium-high heat and cook onions then MS chorizo crumbles and cook according to directions.
Add the cabbage, diced tomatoes, sea salt and black pepper. Bring to a boil, then reduce to a simmer Let simmer uncovered for 15 to 20 minutes, or until cabbage is tender.
Stir in the cooked rice until everything is well mixed. Let sit over low heat for another 5 minutes
Divide into bowls and enjoy!
Any type of ground meat will work Use lentils instead of ground meat. Store in an airtight container in the fridge up to 3 days
Unsweetened Coconut Yogurt
Taco Seasoning
Lime Juice
Cilantro
Black Beans (cooked and rinsed)
Green Onion (chopped)
Cherry Tomatoes (chopped)
Romaine
Whole Wheat Pita
10 minutes
In a mixing bowl combine the coconut yogurt, taco seasoning, lime juice, and cilantro. Add the black beans, green onion, and tomatoes and stir to combine. Season the mixture with additional lime juice or salt if needed
Open the pita, add the lettuce, and top with the black bean mixture Roll the pita tightly to close. Enjoy!
Refrigerate in an airtight container for up to three days Assemble just before serving
One wrap is one serving
Use a gluten-free pita, tortillas, gluten-free bread, or lettuce wraps instead Add fresh garlic, red pepper flakes, or hot sauce.
Salsa, avocado, cheese, or jalapenos
Use plain yogurt or Greek yogurt instead.
Mexican Black Bean WrapWhite Bean Burgers
White Navy Beans (cooked, drained and rinsed)
Garlic (clove, minced)
Basil Leaves (chopped)
Egg (whisked)
Almond Flour
Tomato (diced)
Green Olives (pits removed and chopped)
Red Onion (finely diced)
Extra Virgin Olive Oil
Balsamic Vinegar
Sea Salt & Black Pepper (to taste)
Baby Spinach
Lemon (cut into wedges)
https://www.sewickleyymca.org
30 minutes
In a large mixing bowl, mash your white beans with a fork Add minced garlic, basil leaves, and egg. Season generously with fresh ground pepper and add sea salt to taste Mix well Add in almond flour and mix again With clean hands, form medium-sized patties and place on waxed paper. Place in the freezer until ready to cook
Make Tomato & Olive Salsa mix by combining tomatoes, olives, red onion, olive oil, balsamic vinegar and sea salt and pepper to taste. Mix well and set aside.
In a large skillet, heat a splash of olive oil over medium heat. Fry white bean patties for 6 - 7 minutes per side or until golden brown
Plate baby spinach and lightly drizzle with a lemon wedge Serve white bean patty on top with a few spoonfuls of the salsa. Enjoy!
Refrigerate in an airtight container for up to three days
One serving is one burger.
Black Bean Dip
Black Beans (cooked, from the can)
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15 minutes
Add all ingredients to the jar of your food processor and process until very smooth.
Transfer into a bowl and enjoy!
Brown rice tortilla chips, veggie sticks or as a spread. Store in an airtight container in the fridge for 5 days, or freeze for two months or more.
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Celery with Peanut Butter
Celery (sliced into sticks) All
Spread peanut butter across celery sticks. Happy munching!
Use sunflower seed butter or hummus instead
5 minutes
Toast with Nut Butter, Banana & Hemp Seeds
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Whole Grain Bread (toasted)
5 minutes
Spread the almond butter onto the toast and top with sliced banana, hemp seeds and cinnamon. Enjoy!
Omit or use sunflower seeds or pumpkin seeds instead. Use a certified gluten-free bread Use sunflower seed butter instead.
Combine the ground flax and water in a small bowl Whisk and set aside to thicken for about 5 minutes.
In a medium sized bowl, combine the chickpea flour, protein powder, cocoa powder, and baking powder
Add the almond milk and flax mixture to dry ingredients Mix well until a smooth batter forms. Fold in the chocolate chips.
Heat coconut oil in a nonstick skillet over medium heat. Spoon the batter into the pan in 1/4 cup portions Cook pancakes for about 3 to 4 minutes per side
Plate the pancakes and enjoy!
This recipe was developed and tested using a plant-based protein powder. If using another type of protein powder, results may vary.
Make the pancake batter in a blender
Maple syrup, honey, fresh fruit, granola, seeds or nuts.
Store in a sealed container in the fridge up to 3 days Reheat in the oven, toaster oven or in a skillet.
Try oat flour instead Results may vary
Sunflower Seed Butter & Strawberry Sandwich
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Gluten-Free Bread Sunflower Seed Butter Strawberries (stems removed, sliced)
5 minutes
Toast the bread (optional) Spread the sunflower seed butter onto the bread and top with sliced strawberries. Close the sandwich and slice. Enjoy!
Refrigerate in an airtight container for up to two days. Maple syrup, honey, hemp seeds, chia seeds or crushed nuts
Mushroom & Edamame Stir Fry
Sesame Oil
Cremini Mushrooms (sliced)
Yellow Onion (small, sliced)
Kale Leaves (finely chopped)
Frozen Edamame (thawed)
Vegetable Broth
Tamari
Ginger (fresh, finely grated)
Garlic (clove, minced)
Cauliflower Rice
Heat the sesame oil in a large pan or skillet over medium-high heat.
20 minutes
Add the mushrooms and onions to the pan and cook for 5 to 8 minutes or until the mushrooms and onions have started to brown
Add the kale and stir to combine Continue to cook until kale has wilted Add in the edamame and cook for 2 to 3 minutes or until the edamame has warmed through
Meanwhile, in a small bowl combine the vegetable broth, tamari, ginger and garlic.
Add the ginger and garlic sauce to the pan Stir to combine and cook, stirring often, for 2 to 3 minutes more Season the stir fry with additional tamari or sea salt if needed
To serve, divide the cauliflower rice between plates and top with the mushroom and edamame stir fry. Enjoy!
Refrigerate in an airtight container for up to four days. Add rice vinegar, honey or red pepper flakes to the sauce
Asian-style hot sauce or sesame seeds. Use white rice, brown rice or quinoa instead Use spinach or Swiss chard instead.
Savory Golden Oats
Bring the vegetable broth to a gentle boil over medium-high heat.
Add the oats, lentils, onion powder, turmeric, garlic powder and salt. Stir to combine Reduce the heat to medium-low and cook for 12 to 15 minutes, stirring often, until the lentils are tender.
Stir in the baby spinach and nutritional yeast, if using. Season with additional salt if needed Enjoy!
Refrigerate in an airtight container for up to three days. For best results, reheat with additional broth on the stove or in the microwave
Add red pepper flakes, fresh ground black pepper or fresh garlic. Fresh herbs, green onions, diced tomatoes or sesame seeds Use water instead and increase the sea salt to taste.
Strawberry Almond Protein Smoothie
Strawberries (frozen)
Banana (small, frozen)
Vanilla Protein Powder
Almond Butter
Ground Flax Seed
Unsweetened Almond Milk
https://www.sewickleyymca.org
5 minutes
Place all ingredients in your blender and blend until smooth Pour into a glass and enjoy!
Use sunflower seed butter instead of almond butter and coconut milk instead of almond milk
Use coconut milk or cashew milk instead.
If the smoothie is too thick, thin with more almond milk or water If the smoothie is too thin, add some ice cubes and blend to thicken.
Add in some chopped leafy greens like spinach or kale
This recipe was developed and tested using a plant-based protein powder
Roasted
Preheat oven to 375ºF (191ºC). Line a baking sheet with parchment paper.
Place frozen edamame in a large mixing bowl and add olive oil and sea salt. Toss well to coat Spread across the baking sheet and place in the oven for 40 minutes. Stir at the halfway point.
Remove from oven when edamame is golden brown and let cool. Enjoy!
Thaw your edamame ahead of time to reduce roasting time to approximately 30 minutes
Chickpea Tikka Masala with Couscous
Ginger (grated)
Curry Powder
Cumin
Garam Masala
Chickpeas
Broccoli (chopped into florets)
Red Bell Pepper (stem and seeds removed, chopped)
Crushed Tomatoes
Vegetable Broth
Sea Salt
Couscous (dry, uncooked)
45 minutes
In a large pot over medium heat, stir the ginger, curry powder, cumin and garam masala for one to two minutes, or until fragrant.
Add the chickpeas, broccoli, red bell pepper, crushed tomatoes, vegetable broth and salt Lower the heat and let simmer Cook for about 30 minutes or until veggies are soft.
Stir in the couscous, remove from heat and cover with a lid for about 10 minutes, or until tender
If needed, add more broth or water to reach your desired consistency and adjust salt. Stir thoroughly before serving. Enjoy!
Omit the couscous and serve with quinoa or brown rice instead Refrigerate in an airtight container up to 5 days. Add coconut milk
Cauliflower Tacos with Lime Crema copy 50 minutes
Avocado Oil
Cumin
Smoked Paprika
Garlic Powder
Sea Salt (divided)
Cauliflower (medium sized, chopped into florets)
Cashews (soaked, drained and rinsed)
Lime (juiced)
Water
Whole Wheat Tortilla
Purple Cabbage (thinly sliced)
Cilantro (chopped, for garnish, optional)
Preheat the oven to 425ºF (218ºC) and line a baking sheet with parchment paper. In a small bowl stir together the oil, cumin, paprika, garlic powder and half the salt Add the cauliflower to the sheet and pour the oil mixture on top Toss with your hands. Bake for 20 minutes. Remove, flip the cauliflower around and roast for an additional 15 minutes
Meanwhile, add the soaked and rinsed cashews to a blender along with the lime juice, water and remaining sea salt. Blend on high until smooth and creamy
Divide the tortillas between plates Add the cabbage, roasted cauliflower and avocado to each tortilla. Drizzle the cashew lime sauce over each taco and garnish with cilantro, if using Enjoy!
This recipe is best stored with ingredients kept separately. Store everything in their own airtight container for up to three days
One serving is two tacos.
Season the cabbage with extra lime juice and sea salt
Top with thinly sliced radish and/or chili flakes
Use plain coconut yogurt mixed with lime juice instead of cashew cream