Main Ingredient Ideas
PLANT BASED PROTEIN
- Nuts, toasted nuts with spices
- Hummus, chick peas, beans, lentils
- Tofu
PROTEIN
- Hard boiled eggs, scrambled eggs, fried eggs.
- Chicken, steak, salmon
- Cheese cubes
CARBS AND FILLING FOODS
- Rice, bulgar, quinoa,
- Squash, eggplant, avocado
- Pasta, ravioli, rice noodles
TOPPINGS
- Dressings, herbs, scallions
- Hot sauce, siracha, gochujang
- tzatziki, sour cream + lemon.
- Vegan cheese, nutrional yeast, grated cheese
- Haitian pickles, cucumber pickles, pepperocini
- quick croutons – brush oil on piece of bread, salt and herbs and broil/toaster oven.
Roasted Spicy Chickpeas
Ingredients
- 15.5 oz chickpeas one can, about 2.5 cups
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1/2 tsp cayenne
- salt
- pepper
Instructions
- Preheat oven 400
- Drain chickpeas, rinse, pat dry. Place in a bowl.
- Sprinkle with olive oil
- Roast until brown and crispy, keep an eye out for burning.
- Remove from oven and sprinkle as much spice misture as you desire. Add salt and pepper.
Nutrition
Calories: 216kcalCarbohydrates: 31gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 9mgPotassium: 345mgFiber: 9gSugar: 5gVitamin A: 380IUVitamin C: 2mgCalcium: 56mgIron: 3mg
Tried this recipe?Let us know how it was!
Build a Bowl
Tzatziki Sweet Potato Bowl
Ingredients
- 1/2 sweet potato
- 4 tbsp tzatziki
- 1 cup sauteed veggies, onion, mushrooms, add some greens
- 1 cup cut up veggies, radishes, tomato,
Instructions
- Slice sweet potato and cover with water and microwave for about 5 minutes.
- Saute veggies, add greens too. Add salt and turmeric or other spices.
- Put it all in a bowl along with tzatziki.
Tried this recipe?Let us know how it was!
Soy Lime Dressing
For sauteed veggies and also add some cooked pasta or rice noodles.
Ingredients
- 1 clove garlic chopped
- 2 tbsp soy sauce
- 2 tbsp maple syrup
- 2 tbsp lime juice
- Siracha optional
Instructions
- Mix garlic with equal parts of soy, maple, lime juice.
- Stir and done. Add Siracha or hots as desired.
Tried this recipe?Let us know how it was!
Blazed Broccoli or Cauliflower
Ingredients
- 1 broccoli
- 1 cauliflower
- 1 canola oil or olive
- salt
- nutritional yeast optional
- harissa optional
Instructions
- Preheat oven to 450 or 500 and place roasting pan in the oven to preheat.
- Slice head of broccoli or cauliflower so as to get thick "steaks" with some flat edges. In a bowl, mix with some oil, salt, other spices.
- Bring hot pan out of oven, place veggies in one layer, sprinkle with yeast if using it, return to oven and roast until browned slightly. If using harrisa or another paste add a few minutes before finished cooking.
Tried this recipe?Let us know how it was!
