Stored in a sealed container in the freezer, the chips will keep for 24 hours.
TIP: To prepare the kale, wash it thoroughly, remove the stems, and tear the leaves into bite-sized pieces. Dry them with a salad spinner or clean tea towel.
PER SERVING
calories: 69
protein: 4 g
fat: 3 g
carbohydrate: 9 g
dietary fiber: 1.5 g
calcium: 84 mg
iron: 1.5 mg
magnesium: 43 mg
potassium: 301 mg
sodium: 177 mg
zinc: 0.4 mg
thiamin: 0.1 mg
riboflavin: 0.08 mg
niacin: 1.5 mg
folate: 20 mcg
vitamin A: 444 mcg RAE
vitamin C: 69 mg
omega-6 fatty acids: 0.9 g
omega-3 fatty acids: 0.4 g
ENTRÉES
Big Green Power Bowl
MAKES 2 SERVINGS
Power bowls make the perfect meal, they’re satisfying, gorgeous, and super-nutritious. Black grains are suggested here for added phytochemicals, but you can substitute regular grains if you wish. Edamame is the protein addition in this dish, but other choices, such as lentils, chickpeas, tempeh, or tofu, can be used. Vary the veggies to suit your taste; asparagus, beets, broccolini, green beans, mushrooms, onions, and squash are excellent choices.
1 cup (250 ml) finely cubed beets or winter squash
10 Brussels sprouts, sliced in half
2 cups (500 ml) trimmed and chopped broccoli
2 cups (500 ml) stemmed and thinly sliced kale or collard greens, firmly packed
1 cup (250 ml) snap peas or green beans
1 cup (250 ml) shelled frozen edamame
1 cup (250 ml) cooked black quinoa, black barley, black rice, or wild rice, kept warm
1 small red bell pepper, chopped
1 cup (250 ml) sunflower sprouts or other sprouts (optional)
2 tablespoons (30 ml) raw pumpkin seeds
2 tablespoons (30 ml) chia seeds
6 tablespoons (90 ml) Cheezy Roasted Red Pepper Dressing ( page 220 ) , Liquid
Gold Dressing ( page 221 ) , or Lemon-Tahini Dressing ( page 219 )
Steam the beets for 5 minutes. Add the Brussels sprouts to the beets in the steamer and steam for 5 minutes. Add the broccoli and steam for 2 minutes. Add the kale and snap peas and steam for 3 minutes.
Boil the edamame until tender, 3, 4 minutes. Drain.
Put the warm grain in two wide serving bowls. Add the steamed vegetables, bell pepper, and edamame. Top with the optional sprouts and the pumpkin and chia seeds. Drizzle with the dressing. Serve warm.
PER SERVING
calories: 531
protein: 29 g
fat: 15 g
carbohydrate: 78 g
dietary fiber: 25 g
calcium: 398 mg
iron: 11.5 mg
magnesium: 167 mg
potassium: 1,694 mg
sodium: 231 mg
zinc: 3 mg
thiamin: 0.5 mg
riboflavin: 0.6 mg
niacin: 8.2 mg
folate: 377 mcg
vitamin A: 791 mcg RAE
vitamin C: 336 mg
omega-6 fatty acids: 1.5 g
omega-3 fatty acids: 2.2 g
Black Bean Stuffed Sweet Potato
This dish requires minimal preparation. The dressing is optional but amps up the flavor factor. For a well-rounded meal, serve it with a green salad or steamed green vegetables.
MAKES 4 SERVINGS
4 medium sweet potatoes
2 cups (500 ml) salsa
1½ cups (375 ml) cooked or canned black beans, drained and rinsed
1 cup (250 ml) frozen corn
1 avocado, cubed or sliced
½ cup (125 ml) Cheezy Roasted Red Pepper Dressing ( page 220 ; optional)
Preheat the oven to 350 F (175 C). Line a baking sheet with a silicone mat or parchment paper.
Pierce each potato several times with a knife or fork. Put on the lined baking sheet and bake until soft (a fork should easily pierce them), 50, 60 minutes.
About 10 minutes before the potatoes are finished cooking, put the salsa, beans, and corn in a medium saucepan. Cook on medium-low heat, stirring occasionally, until hot.
Slice the cooked potatoes lengthwise down the center. Scoop out about half the flesh, leaving enough so the shell holds its shape. Add the flesh to the bean mixture and stir to combine. Spoon the bean mixture into the sweet potato shells. Top with the avocado and optional dressing.
TIP: You can stuff sweet potatoes with a variety of fillings. Chili is always a great choice.
PER SERVING
(without dressing)
calories: 379
protein: 10 g
fat: 8 g
carbohydrate: 68 g
dietary fiber: 14 g
calcium: 45 mg
iron: 4 mg
magnesium: 71 mg
potassium: 908 mg
sodium: 550 mg
zinc: 1.3 mg
thiamin: 0.2 mg
riboflavin: 0.1 mg
niacin: 3.3 mg
folate: 151 mcg
vitamin A: 1,108 mcg RAE
vitamin C: 44 mg
omega-6 fatty acids: 1 g
omega-3 fatty acids: 0.1 g
Gado Gado
MAKES 4 SERVINGS
Gado Gado is one of the five national dishes of Indonesia.
It consists of steamed and raw vegetables and fried tofu or tempeh, and is topped with a spicy peanut sauce.
We give the dish a health lift by baking rather than frying the tofu or tempeh and leaving oil out of the sauce.
Get creative with the vegetables and vary them to include local, seasonal choices.
If you are serving company, put all the items on a buffet and let your guests assemble their own plates.
The toppings are optional, but they will make the meal more fun and flavorful.
SAUCE AND VEGETABLES
1½ cups (375 ml) Gado Gado Sauce ( page 222 )
4 cups (1 L) stemmed and finely chopped kale or collard greens, packed and steamed
2 sweet potatoes, cubed and steamed
2 cups (500 ml) cut green beans, steamed
2 cups (500 ml) small broccoli florets and pieces, steamed
2 cups (500 ml) bean sprouts, lightly steamed
2 cups (500 ml) finely shredded red or purple cabbage
2 carrots, shredded
1 cucumber, thinly sliced
1 red bell pepper, sliced into strips
TOFU OR TEMPEH
12 ounces (360 g) firm tofu or tempeh, cut into ¾-inch (2-cm) cubes
1 tablespoon (15 ml) tamari
1 teaspoon (5 ml) salt-free seasoning blend of your choice
½ teaspoon (2 ml) ground turmeric
OPTIONAL TOPPINGS
½ cup (125 ml) sliced green onions
½ cup (125 ml) chopped fresh cilantro, lightly packed
¼ cup (60 ml) crushed organic peanuts
1, 2 limes cut into wedges
Hot sauce
Prepare the sauce and vegetables and set aside. See table 8.2 , page 132 , for steaming times.
To make the tofu, preheat the oven to 350 degrees F (177 degrees C). Line a baking sheet with a silicone mat or parchment paper. Put the tofu in a medium bowl. Add the tamari, seasoning blend, and turmeric and toss until the tofu is evenly coated. Arrange in a single layer on the lined baking sheet. Bake until crispy, about 30 minutes.
For each serving, arrange one-quarter of the vegetables on a plate. Top with one-quarter of the tofu, sauce, and optional toppings.
PER SERVING
(with ¼ cup/60 ml sauce)
calories: 536
protein: 33 g
fat: 22 g
carbohydrate: 64 g
dietary fiber: 20 g
calcium: 902 mg
iron: 11 mg
magnesium: 296 mg
potassium: 2,287 mg
sodium: 693 mg
zinc: 4 mg
thiamin: 0.6 mg
riboflavin: 0.8 mg
niacin: 11 mg
folate: 448 mcg
vitamin A: 1,574 mcg RAE
vitamin C: 198 mg
omega-6 fatty acids: 5 g
omega-3 fatty acids: 0.9 g
Moroccan Stew
The combination of spices in this one-pot meal is delicious. To switch things up, you can replace the squash with cubed sweet potatoes and the cauliflower with other vegetables, such as eggplant, broccoli, or carrots.
MAKES 4 SERVINGS
1 large onion, sliced into thin strips
4 cloves garlic, minced
2 cups (500 ml) vegetable broth
1 hot chile, minced
1 teaspoon (5 ml) ground cumin
1 teaspoon (5 ml) ground coriander
1 teaspoon (5 ml) paprika
1 teaspoon (5 ml) ground turmeric
½ teaspoon (2 ml) ground cinnamon
28 ounces (828 ml) canned diced tomatoes
3 cups (750 ml) peeled and cubed butternut squash
2 cups (500 ml) cooked or canned chickpeas, drained and rinsed
10 dried apricots, cut in half (optional)
3 cups (750 ml) cauliflower florets
6 cups (1.5 L) spinach, lightly packed and coarsely chopped
1 teaspoon (5 ml) grated lime or lemon zest
½ teaspoon (2 ml) salt
Ground black pepper
2 tablespoons (30 ml) lime or lemon juice
½ cup (125 ml) chopped fresh cilantro, lightly packed (optional)
¼ cup (60 ml) slivered almonds (optional)
Put the onion and garlic in a large soup pot.
Add 2, 3 tablespoons (30, 45 ml) of the broth and cook over medium heat, stirring occasionally, until the onion is soft, about 5 minutes.
Stir in the chile, cumin, coriander, paprika, turmeric, and cinnamon and cook for 1 minute.
Add the remaining broth and the tomatoes, squash, chickpeas, and apricots and cook, stirring occasionally, for 20 minutes.
Add the cauliflower and cook, stirring occasionally, until tender, about 15 minutes.
Add the spinach and lime zest and stir to combine.
Cook just until the spinach is wilted, 2, 3 minutes.
Add the salt and season with pepper to taste.
Stir in the lime juice just before serving.
Garnish with the optional cilantro and slivered almonds.
PER SERVING
calories: 370
protein: 15 g
fat: 3 g
carbohydrate: 78 g
dietary fiber: 18 g
calcium: 246 mg
iron: 6.2 mg
magnesium: 149 mg
potassium: 1,226 mg
sodium: 385 mg
zinc: 2.1 mg
thiamin: 0.4 mg
riboflavin: 0.3 mg
niacin: 6 mg
folate: 254 mcg
vitamin A: 1,241 mcg RAE
vitamin C: 142 mg
omega-6 fatty acids: 1 g
omega-3 fatty acids: 0.3 g
Fettuccine Alfredo
MAKES ABOUT 6 CUPS (1.5 L), 6 SERVINGS
Pasta with a creamy sauce is arguably the ultimate comfort food. Fettuccine Alfredo is traditionally prepared with cream, butter, and cheese, but this surprisingly healthy variation uses cauliflower as a base for the sauce. Serve it over edamame fettuccine or your favorite nutritious legume or whole-grain pasta, and garnish it with Nut Parmesan ( page 216 ).
3 cups (750 ml) chopped wild or other mushrooms
1 white onion, chopped
⅓ cup (85 ml) white wine, or 3 tablespoons (45 ml) vegetable broth and 2 tablespoons (30 ml) white wine vinegar
3 cloves garlic, minced
1 tablespoon (15 ml) tamari
2 heaping cups (500 ml) cauliflower florets
2½ cups (625 ml) unsweetened cashew milk or other nondairy milk
½ cup (125 ml) raw cashews, rinsed, or soaked for 4, 8 hours and then drained and rinsed
3 tablespoons (45 ml) nutritional yeast flakes
2 tablespoons (30 ml) arrowroot starch or cornstarch
¼ cup (60 ml) chopped fresh basil or parsley, lightly packed
½ teaspoon (2 ml) salt
Ground nutmeg (optional)
Ground black pepper
Put the mushrooms, onion, wine, garlic, and tamari in a large skillet and cook over medium-high heat, stirring frequently, until the vegetables are tender and slightly browned and the liquid has evaporated, 5, 10 minutes.
Steam the cauliflower until tender, 5, 7 minutes. Transfer to a high-speed blender. Add the milk, cashews, nutritional yeast, and arrowroot and process on high until smooth. Pour into the skillet with the mushrooms. Cook over medium heat, stirring frequently, until the mixture begins to thicken, about 5 minutes. Stir in the basil and salt. Season with optional nutmeg and pepper to taste.
TIP: For a complete meal, serve it with a Whole-Food Caesar Salad ( page 214 ) topped with Tempeh or Tofu Croutons ( page 215 ) for extra protein.
VARIATION: Add other vegetables, such as spinach, asparagus, artichoke hearts, or peas.
PER SERVING
with 2 ounces (60 g)
edamame pasta
calories: 327
protein: 30 g
fat: 9.6 g
carbohydrate: 37 g
dietary fiber: 16 g
calcium: 260 mg
iron: 8.6 mg
magnesium: 47 mg
potassium: 1,783 mg
sodium: 443 mg
zinc: 1.3 mg
thiamin: 0.12 mg
riboflavin: 0.3 mg
niacin: 2.1 mg
folate: 34 mcg
vitamin A: 5 mcg RAE
vitamin C: 22 mg
omega-6 fatty acids: 0.9 g
omega-3 fatty acids: 0.03 g
Old-Fashioned Bean and Vegetable Stew
Stew is a perennial favorite. This one features beans instead of beef, boosting the fiber and phytochemical content. You can use any beans, such as white and red kidney (or try half of each), great Northern, pinto, red, or adzuki.
MAKES 18 CUPS, 6 SERVINGS
2 cups (500 ml) chopped or sliced mushrooms
1 large onion, diced
2 stalks celery, diced
3 cloves garlic, minced
½ cup (125 ml) white or red wine, or ¼ cup (60 ml) vegetable broth and ¼ cup (60 ml) wine vinegar
4 cups (1 L) vegetable broth
3 tablespoons (45 ml) tamari
2 bay leaves
1 tablespoon (15 ml) dried thyme