conscious eating

Recipes for Plant-Based Eaters

Japanese Noritos

2 sheets nori

1 tsp low-sodium miso paste

¼ cup cooked brown rice

½ small Persian cucumber, julienned

1 ½ Tbsp shredded carrots (chard, dandelion greens, kale and/or spinach)

1 tsp low-sodium tamari 1 tsp sesame seeds

Place nori sheets on a flat surface. Gently and evenly place miso paste on half of each nori sheet. Add brown rice, Persian cucumber and shredded carrots on top of miso paste. Drizzle with tamari and lightly sprinkle sesame seeds over top. Tightly roll the nori sheets like a burrito from ingredient-filled side. Slice into pieces to make them easier to eat.

Courtesy of Julieanna Hever. For more information, visit PlantBasedDietitian.com.

Almond Cinnamon Granola

1 12-oz jar unsweetened applesauce

10 dates, pitted

1 Tbsp vanilla extract

1 tsp cinnamon

6 cups plus 2 Tbsp thick rolled oats

1 cup sliced raw almonds (optional)

1 cup raisins (optional)

Blend the applesauce, dates, vanilla, cinnamon and 2 tablespoons of oats in a blender until smooth. In a large bowl, combine the applesauce mixture with the remaining oats. Spread mixture evenly onto dehydrator racks or baking sheets. Cook in a dehydrator set on high (160º F) for 7 to 8 hours or in an oven set at 225º F for 1½ hours until slightly brown and crunchy. If using an oven, make sure to break up the granola and turn it every 15 minutes to ensure even cooking. Once cooked, add almonds and raisins, if desired.

Courtesy of Micaela Karlsen.

Chocolate Chip Pumpkin Muffins

1 medium banana, mashed

15-oz can sweet pumpkin puree

¼ cup 100 percent pure maple syrup

1 tsp vanilla extract

2 cups gluten-free, all-purpose, whole-grain flour blend

½ tsp baking soda

½ tsp baking powder

½ tsp salt

1 tsp ground cinnamon

½ tsp ground nutmeg

¼ tsp ground ginger

1 cup dairy-free chocolate chips (grain-sweetened)

Preheat oven to 375° F. In a large bowl, combine mashed banana, pumpkin puree, maple syrup and vanilla. In a small bowl, combine flour, baking soda, baking powder, salt, cinnamon, nutmeg and ginger. Transfer dry mixture to large bowl and mix together gently until well combined. Avoid over-mixing to prevent toughness in the final product. Fold in chocolate chips. Spoon batter into silicon muffin cups and bake for 20 minutes or until the muffins are lightly browned. Remove muffins from the oven and let cool for five minutes. Store in an airtight container.

Courtesy of Julieanna Hever. For more information, visit PlantBasedDietitian.com.