TOOLS and EQUIPMENT:

Sauté Pan

Sauce Pan

Stove Top

Measuring Cups and Spoons

Cutting Board

Knife

Yield: 4-5 Servings

TOOLS and EQUIPMENT:

Vegetable Peeler

Knife

Cutting Board

Measuring Cups and Spoons

Medium Bowl

Hand Grater

Apple Corer

YIELD: 5 Servings

INGREDIENTS

Salad Ingredients:

2 cups shredded Butternut Squash

1 large Granny Smith Apple

TOOLS and EQUIPMENT:

Cutting Board

Knife

Measuring Cups

Measuring Spoons

Food Processor or Blender

YIELD: 5 servings

INGREDIENTS

1 medium Beet, peeled and diced

1-1.5 oz can of White Beans

¼ cup Water

2 tbsp. Tahini

1 clove of Garlic

1 tbs. Mint, chopped

1 ½ tbsp. Lemon Juice

3 tbsp. Olive Oil

Salt and Pepper to taste

TOOLS and EQUIPMENT

Knife

Cutting Board

Measuring Spoons

Measuring Cups

Mixing Bowls

Whisk

YIELD:  5 Servings

INGREDIENTS

For the Salad:

1 ½ cups grated raw Sweet Potato

1 ½ cups sliced Zucchini, ¼ inch

2 cups Green Leaf Lettuce, chopped

For the Dressing:

¼ tsp. (aka a whisper of) Garlic powder

¼ tsp. (aka a whisper of) Cumin powder

¼ tsp. (aka a whisper of) Cinnamon powder

3 tbsp. Lemon juice, fresh squeezed

3 tbsp. Olive Oil

Salt and Pepper to taste

TOOLS and EQUIPMENT: 

Cutting Board

Knife

2 Mixing Bowls

Measuring Cups and Spoons

YIELD:  5 Servings

INGREDIENTS

4 cups Celery, washed and sliced on the diagonal into ¼-inch pieces

2 Granny Smith Apples, washed, cored, halved, and sliced into ¼-inch pieces

1 lb. Red Seedless Grapes, washed, and cut in half lengthwise

6 Tbsp. Red Wine Vinegar

¼ cup Canola Oil

1 Tbsp. Dijon Mustard

Salt and Pepper to taste

TOOLS AND EQUIPMENT: 

Measuring Cups & Spoons

Cutting Board

Knife

Large Bowl

Baking Sheet/Casserole Dish

Sauce Pot

Stove & Oven

YIELD: 3-4

INGREDIENTS

1 Delicata Squash

1 sweet potato

1 pound of Brussels sprout (or 1 stalk)

1 cup of quinoa

2 cups of vegetable broth

1/3 cup dried cranberries

¼ cup chopped walnuts

2 tablespoons of olive oil

Salt and Pepper to taste

TOOLS AND EQUIPMENT:

Measuring Cups and Spoons Colander
Blender

YIELD: 5 Servings

INGREDIENTS

2-15.5 oz. cans Chickpeas, drained and rinsed 6 oz. bag of Baby Spinach
1⁄4 cup Tahini
1⁄4 cup Fresh Lemon Jioce

2 Tbsp. Olive Oil
1 clove Garlic, minced 1⁄4 cup Water
Salt to taste

TOOLS and EQUIPMENT:

Cutting Board

Knife

2 Mixing Bowls

Measuring Spoons

Yield: 4 Servings

Ingredients

8 cups Mixed Greens of your choice 

½ cup Chopped Avocado

2 tbs. Sunflower Seeds 3

Clementines, peeled and sectioned

2 tbs. minced Red Onion

1 tbs. Red Wine Vinegar

2 tbs. Extra Virgin Olive Oil

¼ tsp. Kosher Salt

YIELD: 5 servings

INGREDIENTS

1 head of Cauliflower

1 pint Grape Tomatoes, cut in half

1 seedless Cucumber, peeled and diced

2 tbsp. Parsley, chopped

1 tbsp. Lemon Zest

¼ cup Red Wine Vinegar

½ cup Canola Oil (grapeseed, safflower, or sunflower)

1 tbsp. Dijon Mustard

Salt and pepper to taste

Yield: 5 – 6 servings

INGREDIENTS

2 cups Sugar Pumkpin Peeled and cut into 1-inch cubes (Butternut Squash can be used as a substitute)

1 15oz can Garbanzo Beans rinsed

1 15oz can Cannelloni Beans rinsed 

1⁄2 cup of diced Onions

1 15oz can diced Tomatoes

1 Carrot, peeled and diced into 1⁄2-inch pieces

1 cup canned Pumpkin Puree

2 tbsp Olive Oil

1 clove Garlic, minced
1 tbsp Cumin Powder
1 tsp Chili Powder

2 cups Vegetable Stock

1⁄2 bunch Cilantro, cleaned and chopped

Salt and Pepper to taste

TOOLS and EQUIPMENT:

Vegetable Peeler

Knife

Cutting Board

Blender

YIELD:  10 servings

Strawberry Spinach Salad

Ingredients

Dressing:

• 1 tablespoon sugar stevia

• 2 tablespoons red wine vinegar

• 1 tablespoon water

• 1/8 teaspoon salt

• 1/8 teaspoon freshly ground black pepper

• 2 tablespoons extra-virgin olive oil

Bell Pepper Riceballs

TOOLS and EQUIPMENT:

Knife

Cutting Board

Mixing Bowl

Measuring Cups & Spoons

Spoon

Rice Cooker/Stove & Stove Top

Saute Pan & Stove Top (optional)

Cookie Cutter/Riceball Molds (optional)

YIELD:  4 Servings

INGREDIENTS

1 cup Rice 

4 tsp Onion 

6 tsp Green Bell Pepper, diced

6 tsp Red Bell Pepper diced

1/8 tsp Grounded Dried Seaweed 

1 tsp Sesame Oil 

1 tsp Salt 

1 tsp Cooking Oil 

TOOLS and EQUIPMENT:

Knife

Cutting Board

Mixing Bowl

Measuring Spoons

Spoon

Oven (optional)

Sheet Pan

YIELD:  5 - 6 Servings

INGREDIENTS

7 Plum Tomatoes

1 clove Garlic, minced

½ small Red Onion, chopped small (about ¼ cup)

12 Fresh Basil Leaves, washed, dried and chopped (about 3 Tbsp.)

2 tbsp. Balsamic

2 tbsp. Olive Oil

Salt and Pepper to taste

French Baguette, sliced and lightly toasted or your favorite Crackers

TOOLS and EQUIPMENT:

Cutting Board

Knife

2 Mixing Bowls

Measuring Spoons

YIELD:4-5 Servings

INGREDIENTS

½ medium Jicama, diced

1 ripe Avocado, diced

½ medium Grapefruit, diced
1 tbsp of olive oil
2 tbsp lime juice
1/8 tsp Cumin
1/8 tsp Chili Powder (optional)
1/8 tsp Adobe seasoning
1/8 tsp Granulated Garlic.

TOOLS and EQUIPMENT:

Cutting Board

Knife

Mixing Bowl

Whisk

YIELD: 5 Servings

INGREDIENTS

1 pound radishes, trimmed and sliced

2 tbsp radish tops (greens), chopped

1 seed less cucumber, diced

1 15.5 oz can cut corn, drained

6 tbsp red wine vinegar

¼ cup olive oil

1 tbsp dijon mustard 

Salt & pepper to taste

TOOLS and EQUIPMENT:

Mixing Bowls

Knife

Cutting Board

Whisk

Measuring Spoons

YIELD:  4-5 Servings

INGREDIENTS

6 oz. package of Baby Spinach

2 Oranges, peeled, cut into quarters and then sliced into ¼-inch pieces

Dressing:

    3 Tbsp. Orange Juice

    2 Tbsp. Honey

    2 Tbsp. Canola, safflower, or grapeseed oil

    1 tsp. Dijon Mustard

    Salt and Pepper to taste

TOOLS and EQUIPMENT:

Cutting Board
Knife
Measuring Cups and Spoons

Medium Sauce Pot

YIELD:4 - 5 Servings

INGREDIENTS

2.5 tbsp Coconut Oil
1 medium Onion, chopped
3 - 4 cloves garlic, chopped
3 cups Black Beans, cooked
1 cup Celery, diced
1 Jicama, cooked
3 cups Vegetable Broth
1 Lime, juiced
1.5 tbsp ground Cumin
1 tbsp Adobo Seasoning
2 tsp Ancho Chili powder (more or less depending on how mush spice you like)
Salt to taste
1/4 cup Cilantro, coarsely chopped or finely chopped

TOOLS and EQUIPMENT:

Grater

Vegetable Peeler or Paring Knife

Mixing Bowls and Spoon

Fork or Whisk

Measuring Cups and Spoons

Sauté Pan (non-stick)

Spatula

Stove

YIELD:  4 - 5 Sample Servings

INGREDIENTS

1 lb. Sweet Potatoes  (about 2 small)

2 eggs

½ cup Flour

1 Tsp. Salt

2 Tsp. Cinnamon

Canola, safflower, or grapeseed oil

Applesauce

TOOLS and EQUIPMENT:

Colander

Fork, Potato Masher or Food Processor or Blender

Cutting Board

Knife

Measuring Cups and Spoons

Mixing Bowl

YIELD:  5- 6 Sample Servings

INGREDIENTS

2 -15.5 oz. cans Chickpeas, drained

½ cup finely diced Celery

¼ cup finely diced Spanish Onion

¼ cup finely diced Red Pepper

3 Tbsp. chopped Flat Leaf Parsley

¼ cup Mayonnaise

2 Tbsp. Fresh Lemon Juice

¼ tsp. celery seed

Salt and Pepper to taste

TOOLS AND EQUIPMENT:

Measuring Cups and Spoons

Mixing Bowl

Baking Sheet

Oven

YIELD:  4 - 6 servings

INGREDIENTS 

6 - 8 large Kale Leaves, stems removed

1 tbsp Olive Oil or Coconut Oil

1/4 tsp Garlic Powder

1/4 tsp Chili Powder

TOOLS and EQUIPMENT:

Cutting Board

Knife

Mixing Bowls

Whisk

Vegetable Peeler     

YIELD: 5 servings

INGREDIENTS

1 lb Mushrooms, cleans, trimmed, and thinly sliced

½ cup Flat Leaf Parsley, chopped

½ small Red Onion, diced

2 stalks Celery, diced

½ cup Parmesan or Pecorino Romano, shaved

¼ cup Lemon Juice, fresh squeezed

3 tbsp. Extra Virgin Olive Oil

Salt and pepper to taste

TOOLS AND EQUIPMENT:

Measuring Cups and Spoons

Large Pot

Pasta Drainer

Food Processor or Blender

Baking Pan

Pan Cooking Spray

Stove and Oven

YIELD:  4 - 6 servings

INGREDIENTS 

½ lb. Macaroni (Barilla Plus)

1 ½ cups Milk or non-dairy alternative (soy, almond, rice, coconut, hemp, etc)

1 cup Cauliflower Purée* (see below)

½ tsp. Kosher Salt

1 Egg

2 cups shredded, Extra Sharp Cheddar Cheese or non-dairy alternative (daiya cheddar is a great option!)

TOOLS and EQUIPMENT:

Cutting Board

Knife

Measuring Cups

Measuring Spoons

Food Processor or Blender

YIELD: 5 servings

INGREDIENTS

1 cup frozen Edamame, shelled and thawed

1 small Hass Avocado, peeled

½ red onion, diced

1 clove Garlic, minced

1 Lime, juiced

1 Plum Tomato, diced

2 tbsp. Water

2 tbsp. Cilantro, chopped

1 tsp. ground Cumin

Salt and pepper to taste

My family gave this dish a thumbs up--the Mediterranean flavors of capers, oregano, garlic and olives shine through, and best of all it's a cinch! To top it off, polenta is a whole grain, which will help you meet those hard-to-get whole grain servings. And the tomatoes bring up the antioxidant power in this plant-based meal. If you include dairy, you can sprinkle grated parmesan cheese over it for extra flavor appeal. -Sharon Palmer

Ingredients:

1 cup polenta, dry
4 cups water
1/4 teaspoon salt
2 teaspoons extra virgin olive oil
1 small onion, diced
1 small yellow bell pepper, diced
1 cup mushrooms, sliced
2 small cloves garlic, minced
2 Tablespoons capers, drained
1/4 cup Mediterranean olives, whole
1 1/2 teaspoons oregano, dried
Black pepper, as desired
1 14.5 oz can diced tomatoes, with juice

TOOLS and EQUIPMENT:

Measuring Spoons

Blender or Blender

YIELD: 5 servings

INGREDIENTS

1 cup Pumkin Puree, canned

½ tsp. Cinnamon

¼ tsp. Nutmeg

1 cup Garbanzo Beans (Chick Peas)

½ cup Water

2 tbsp. Tahini

2 tbsp. Honey

2 tbsp. Olive Oil

Salt and pepper to taste

TOOLS and EQUIPMENT:

Measuring spoons

Cutting Board

Knife

Large Bowl

2 Large Baking Sheets

Cooling Rack

Oven

YIELD:  24 Crisps

INGREDIENTS

12 large kale leaves

1 tbsp olive oil

3 Tbsp sugar

2 ½ tsp of cinnamon

TOOLS and EQUIPMENT

Measuring Cups and Spoons

Mixing Bowls

Mixing Spoon

Food Processor or Blender

Sauté Pan

Stovetop or burner

Yield: 4-5 patties

INGREDIENTS

1 Can 15-ounce Kidney Beans 

1 cup Carrots, shredded 

1 medium raw Sweet Potato, grated 

1 cup whole oats 

2 Tbsp. Olive oil 

1 egg, raw (or "flax egg" 1 Tbsp ground flax soaked overnight in 3 Tbsp water) 

1/4 tsp turmeric 

1/4 tsp cumin

Salt and Pepper to taste  

TOOLS and EQUIPMENT:

Vegetable Peeler

Knife

Cutting Board

Mixing Bowls

Measuring Cups and Spoons

Whisk

Yield:  5 - 6 Servings

INGREDIENTS:

1 medium Zucchini, diced into 1/4-inch pieces

1/2 cup Pineapple, diced into 1/4-inch pieces

1-15 oz can of Black Beans

1 tbsp. chopped Cilantro (optional)

3 tbsp. Olive Oil

2 tbsp. Pineapple Juice

1 tbsp. Lime Juice

1/4 tsp. ground Cumin

1/4 tsp. Garlic Powder

Salt & Pepper to taste

TOOLS and EQUIPMENT:

Cutting Board
Measuring Cup and Spoons
Knife
Blender
Ice
YIELD: 4 - 5 Servings

INGREDIENTS

½ cup Fresh Basil Leaves
3 lbs Watermelon, seedless
1 tbs Honey or Agave Nectar (optional)

TOOLS and EQUIPMENT:

Vegetable Peeler

Knife

Cutting Board

Mixing Bowls

Measuring Cups and Spoons

Whisk

YIELD:  4 - 5 Servings

INGREDIENTS

Salad Ingredients:

3 Cucumbers, peel, cut in half lengthwise, remove seeds, and cut into ¼”-inch half moons

1 cup of thinly-sliced Radishes

4 Tbsp. chopped Mint

Dressing: 

1 Tbsp. Dijon Mustard

1 Tbsp. Honey or Agave Nectar

2 Tbsp. White Wine Vinegar

4 Tbsp. Canola or Olive Oil

A pinch of Salt

TOOLS and EQUIPMENT:

Stove Top Burner
Measuring Cups and Spoons
Wok
Spatula
Cutting Board
Knife

YIELD:  4 Servings

INGREDIENTS

1 lb fresh snap peas, snip the ends, wash and dry

½ cup julienned carrot

1 tbsp canola, safflower, or grapeseed oil

2 tsp fresh minced ginger

1 garlic clove, minced

1½ tbsp teriyaki sauce

TOOLS and EQUIPMENT:

Colander

Pot

Stove

Knife

Cutting Board

Measuring Cup and Spoons

Food Processor or Blender

Cooking Spoon

YIELD:  6 Servings

INGREDIENTS

2 - 15.5 oz. cans Black Beans, drained

1 Tbsp. Canola, safflower, or grapeseed oil

1 cup finely diced Onion

1 clove Garlic, minced

2 tsp. Chili Powder

1 tsp. ground Cumin

1 tsp. Smoked Paprika

3 cups Vegetable Stock

Salt to taste

1 Tbsp. chopped Cilantro (optional)