TATER TOTCHOS

SERVES 6 TO 8 PORTIONS

NACHO CHEESE SAUCE

1 cup chopped Yukon gold potatoes

1/2 cup peeled, chopped carrot

3/4 cup water

1/4 cup nutritional yeast

2 tbsp. tahini (gluten-free if necessary)

1 1/2 tbsp. pickled jalapeño juice

1 tbsp. canned diced green chiles

1 tbsp. lime juice

2 tsp. sunflower oil (or grapeseed oil), optional

1 scant tbsp. minced pickled jalapeño, optional

1 tsp. ground cumin

1/2 tsp. onion powder

BEANS

1 tsp. olive oil

1 medium red onion, diced

2 garlic cloves, minced

1 red bell pepper, diced

3 cups cooked black beans (or two 15 oz. cans, rinsed and drained)

1/4 cup liquid aminos (or gluten-free tamari; use coconut aminos to be soy- free)

2 tsp. ground cumin

2 tsp. ancho chile powder

1 tsp. ground coriander

1/2 tsp. paprika

3 tbsp. canned diced green chiles Juice of 1 lime

Salt and black pepper to taste

Optional toppings: chopped green onions, chopped fresh tomato, pickled jalapeños, guacamole or chunks of avocado, vegan sour cream

NUTRITIONAL VALUES

Calories: 392kcal
Fat: 6.1g (0.9g S.Fat)
Carbs: 65.6g
Protein: 22.6g
Sugar: 5g
Sodium: 54mg

METHOD

Preheat the oven and bake the tots according to the package instructions.

Make the nacho cheese sauce while the tots are baking: In a medium pot, cover the potatoes and carrots with water. Bring to a boil and cook for 8 to 10 minutes, or until the vegetables are easily pierced with a fork.

Transfer the vegetables to a food processor and process until smooth. Fill a mixing bowl halfway with water, nutritional yeast, tahini, pickled jalapeo juice, green chiles, lime juice, sunflower oil (if using), pickled jalapeo (if using), cumin, and onion powder. Process until the mixture is completely smooth. Place aside.

To make the beans: In a large frying pan over medium heat, heat the olive oil. Combine the onions, garlic, and red bell pepper in a mixing bowl. Sauté the onions until they are slightly translucent. Combine the beans, liquid aminos, cumin, ancho chile powder, coriander, and paprika in a mixing bowl. Cook until the liquid is absorbed, and the beans are thoroughly heated. Cook until the liquid is absorbed, about 1 minute, after adding the green chiles and lime juice. Remove from the heat and season with salt and pepper to taste.

Arrange the tater tots on a large platter or a small baking sheet. Drizzle the sauce over the beans, then top with the beans. Top with green onions, tomato, jalapenos, guacamole, and/or sour cream if desired. Serve right away.

TEMPEH SLOPPY JOE SLIDERS

SERVES 8 PORTIONS

1 tsp. olive oil

1 medium red onion, diced

1 red bell pepper, diced

2 garlic cloves, minced

Two 227g (8oz) packages tempeh (soy-free if necessary), crumbled

1/2 cup low-sodium vegetable broth (or water)

One 425g (15oz) can no-salt- added crushed tomatoes

One 170g (6oz) can no-salt-added tomato paste

1/4 cup liquid aminos (or gluten- free tamari; use coconut aminos to be soy-free)

2 tbsp. maple syrup

1 1/2 tsp. ground cumin

1 tsp. dried parsley

1 tsp. dried thyme

1 tsp. smoked paprika

Salt and black pepper to taste

16 slider or 8 full-size vegan burger buns (gluten-free if necessary)

Vegan mayonnaise (soy-free if necessary), optional

Sliced avocado, optional

NUTRITIONAL VALUES

Calories: 84kcal
Fat: 5.7g (1.1g S.Fat)
Carbs: 8.6g
Protein: 1.1g
Sugar: 4.5g
Sodium: 8mg

METHOD

In a large, shallow saucepan over medium heat, heat the olive oil. Cook until the onion is slightly translucent. Cook for a few minutes more, until the garlic is fragrant, before adding the bell pepper and garlic. Combine the tempeh, broth, crushed tomatoes, tomato paste, liquid aminos, maple syrup, cumin, parsley, thyme, and paprika in a large mixing bowl. Cook, stirring occasionally, for 10 to 12 minutes, or until the tempeh is tender and the sauce is thick. Remove from the heat after adding the salt and pepper.

Serve on burger buns, mayonnaise-slathered and topped with avocado (if using).

SMASHED LENTIL TACOS

SERVES 12 TACOS

1 quart low-sodium vegetable broth

2 cups brown lentils, rinsed and picked through

2 tsp. ancho chile powder

2 tsp. ground cumin

1 1/2 tsp. ground coriander

1 tsp. garlic powder

1 tsp. onion powder

1/2 tsp. smoked paprika

3 tbsp. liquid aminos (or gluten- free tamari; use coconut aminos to be soy-free)

2 tbsp. lime juice

Salt and black pepper to taste

12 corn tortillas

Shredded cabbage

Guacamole or sliced avocado, optional

Salsa, optional

Pepperjack Cheese Sauce, optional

NUTRITIONAL VALUES

Calories: 60kcal
Fat: 0.8g (0.1g S.Fat)
Carbs: 11.6g
Protein: 2.2g
Sugar: 0.4g
Sodium: 35mg

METHOD

Combine the broth, lentils, ancho chile powder, cumin, coriander, garlic powder, onion powder, and paprika in a medium pot. Bring the water to a boil in a covered pot. When the water is boiling, remove the lid and reduce the heat to a low simmer. Allow to simmer for 15 to 20 minutes, or until the liquid has evaporated. Take the pan off the heat.

Combine the liquid aminos, lime juice, salt, and pepper in a mixing bowl. Smash the lentils with a potato masher until they resemble taco meat.

You can make the tortillas while the lentils are cooking. Over medium heat, heat a large frying pan, preferably cast iron. Place a tortilla in the pan and cook until the edges curl up (about 30 seconds), then flip and cook for another 30 seconds. Cover the heated tortilla with aluminum foil and place it on a plate. Repeat with the rest of the tortillas.

Scoop some of the smashed lentils onto a tortilla to serve. Top with cabbage and guacamole, salsa, and/or cheese sauce to taste (if using).

MAKE-YOUR-OWN CHEESE PIZZA

SERVES 1 LARGE PIZZA WITH EXTRA SAUCE

PIZZA SAUCE

One 425g (15oz) can no-salt- added tomato sauce

One 170g (6oz). can no-salt- added tomato paste

1 tbsp. extra virgin olive oil

1 tsp. dried basil

1 tsp. dried oregano

2 pinches of garlic powder

1/2 cup water

Salt and black pepper to taste

PIZZA

1 or more individual store-bought pizza crusts (or you can use your favorite pizza dough recipe—most are vegan; use gluten-free if necessary)

Basic Cashew Cheese Sauce

Assorted pizza toppings, such as sliced mushrooms, bell peppers, red onion, artichoke hearts, chopped fresh tomatoes, sundried tomatoes, olives, pineapple, chopped fresh basil

Sliced vegan sausage, chopped chickenless strips, or beefless crumbles, optional

NUTRITIONAL VALUES

Calories: 516kcal
Fat: 17.2g (2.4g S.Fat)
Carbs: 80.6g
Protein: 24.4g
Sugar: 36.8g
Sodium: 1650mg

METHOD

To make the pizza sauce, bring the tomato sauce, tomato paste, olive oil, basil, oregano, garlic powder, and water to a boil in a medium pot. Reduce to a simmer and cook for 15 to 20 minutes, stirring occasionally, until thickened.

While the sauce is simmering, preheat the oven and prepare your pizza crust(s) or pizza dough recipe according to package directions. Prepare your toppings and place them on a tray or on the counter in preparation for the teens' invasion.

When the oven is hot, spread the sauce over the crust(s), leaving a 1 inch border around the perimeter. Drizzle or spoon the cheese sauce on top, using as much or as little as you want. Everyone can make their own individual pizzas if the crusts are small enough. If the crusts are large enough, you can let each person top half of a pizza with their favorite toppings.

Bake the pizza(s) according to the directions on the package. When the pizza(s) are done, remove them from the oven, slice them, and serve.

BEAN & CHEESE QUESADILLAS

SERVES 4 QUESADILLAS

2 cups 15-Minute Refried Beans

4 flour tortillas (gluten-free if necessary)

Basic Cashew Cheese Sauce

Salsa and/or guacamole

NUTRITIONAL VALUES

Calories: 52kcal
Fat: 0.7g (0.1g S.Fat)
Carbs:10.7 g
Protein: 1.4g
Sugar: 0.2g
Sodium: 11mg

METHOD

On one half of a tortilla, spread 1/2 cup of the beans. Drizzle the cheese sauce on top of the beans. Fold the other side of the tortilla over the beans and cheese gently. Repeat with the rest of the tortillas.

Preheat a large frying pan over medium heat, preferably cast iron. Place one to two quesadillas (if they will fit) in the pan and cook for 3 to 4 minutes on each side, until golden and crispy. Cover with aluminium foil and place on a plate to keep warm. Rep with the rest of the quesadillas. Serve with salsa and/or guacamole as soon as possible.

RECIPE NOTES

You can make the refried beans and/or the cheese sauce ahead of time to speed up the preparation of these quesadillas. It's also a great way to use up any leftover refried beans from the Mexican Pizza with 15-Minute Refried Beans recipe.

Remember to use coconut aminos in the refried beans and chickpea miso in the cashew cheese sauce to keep this dish soy-free.

FRUITY GRANOLA BARS

SERVES 12 BARS

1 cup pitted Medjool dates

1/2 cup peanut butter (or almond butter or nut or seed butter of your choice)

1/4 cup + 2 tbsp. apple juice

1/4 cup coconut oil, melted

1 tsp. vanilla extract

1/2 tsp. salt

2 1/2 cups rolled oats (certified gluten-free if necessary)

3/4 cup chopped dried fruit (cherries, apricots, raisins, blueberries, apples, peach, and/or mango)

1/2 cup chopped nuts (almonds, pecans, walnuts, cashews, pistachios, and/or peanuts; see Variation)

1/2 cup sunflower (or pepitas/pumpkin seeds, or mixture of both)

NUTRITIONAL VALUES

Calories: 205kcal
Fat: 14g (5.7g S.Fat)
Carbs: 15.9g
Protein: 5.9g
Sugar: 2.2g
Sodium: 186mg

METHOD

Preheat the oven to 300°F (150°C, or gas mark 2). Line a 9 × 13-inch baking dish with parchment paper.

In a food processor, combine the dates, nut butter, apple juice, coconut oil, vanilla, and salt and process until smooth. Place aside.

In a large mixing bowl, combine the oats, dried fruit, nuts, and seeds. Stir in the date mixture until well combined. Pour into the prepared baking dish and smooth with a silicone spatula.

Bake for 20 minutes, or until lightly golden, then remove from the oven and cool completely before transferring to the refrigerator for at least 1 hour to chill.

Remove the granola from the refrigerator and lift it out of the baking dish using the parchment paper. Cut into 12 bars. Refrigerate in an airtight container. The bars will last 7 to 10 days.

VARIATIONS

To make these bars nut-free, use a seed butter instead of nuts and replace the nuts with more sunflower seeds or pepitas.

PB&J ROLL-UPS

SERVES 4 ROLL-UPS WITH EXTRA SPREAD

1 cup peanut butter (or nut or seed butter of your choice)

Half of a 12oz (170g) vacuum- packed block extra firm silken tofu

1 tbsp. maple syrup, optional

Salt to taste, optional

4 large flour tortillas (or brown rice tortillas or lavash wraps)

1lb (16oz / 454g) strawberries, hulled and sliced (fresh, frozen or dried)

NUTRITIONAL VALUES

Calories: 428kcal
Fat: 32.8g (6.9g S.Fat)
Carbs: 24.8g
Protein:16.9g
Sugar: 14.6g
Sodium: 298mg

METHOD

In a food processor, combine the peanut butter, tofu, maple syrup (if using), and salt (if using) and process until smooth.

On a tortilla, spread 2 to 3 tablespoons of the peanut butter spread. On top of the peanut butter, layer strawberry slices. Make a log out of the tortilla. Divide the meat into three or four sections. Repeat with the rest of the tortillas.

Serve right away. To serve later, wrap each roll-up (all sections) in plastic wrap and refrigerate if possible (it will be fine if it is in a lunch box for a few hours). Any leftover peanut butter spread will keep in the fridge for about 7 days in an airtight container.

VARIATIONS

Substitute thinly sliced apples, bananas, or other dried fruit for the strawberries.

CHEESY TREES

SERVES 4 PORTIONS WITH EXTRA SAUCE

1 cup chopped Yukon gold potatoes

1/2 cup peeled, chopped carrot

1 bunch (1lb / 16oz) broccoli chopped into florets

1/4 cup raw cashews, soaked in warm water for 1 hour and drained, water reserved

3/4 cup reserved soaking water

1/4 cup nutritional yeast

2 tbsp. lemon juice

1 tbsp. olive oil

1/2 tsp. onion powder

1/2 tsp. garlic powder

1/2 tsp. salt

Salt and black pepper to taste

NUTRITIONAL VALUES

Calories: 157kcal
Fat: 8.2g (1.4g S.Fat)
Carbs: 17.4g
Protein: 7g
Sugar: 2.5g
Sodium: 304mg

METHOD

In a medium pot, cover the potatoes and carrots with water. Bring to a boil and cook for 8 to 10 minutes, or until the vegetables can be pierced easily with a fork.

While the potatoes and carrots are boiling, place the broccoli in a steamer basket over a pot of boiling water and cover. Steam the broccoli for 8 to 10 minutes, or until tender. When the vegetables are tender, remove from the heat but keep warm until ready to serve.

Drain and add the potatoes and carrots to the blender. Combine the cashews, soaking water, nutritional yeast, lemon juice, olive oil, onion powder, garlic powder, and salt in a mixing bowl. Blend until the mixture is completely smooth.

Serve with a pinch of salt and pepper and a few dollops of cheese sauce. Refrigerate any leftover cheese sauce in an airtight container for 3 to 4 days.

VARIATIONS

If your children dislike broccoli, substitute cauliflower or another vegetable that they enjoy.

TEMPEH NUGGETS

SERVES 40 NUGGETS

Two 227g (8oz) packages tempeh

3 cups low-sodium “no-chicken” flavored vegetable broth (or regular vegetable broth)

2 tbsp. liquid aminos

1 tsp. dried thyme

1 tsp. dried marjoram

3/4 cup plain vegan yogurt (preferably unsweetened, nut-free if necessary)

1/4 cup unsweetened non-dairy milk (nut-free if necessary)

3 tbsp. tahini (gluten-free if necessary)

1/2 tsp. salt

1/2 tsp. onion powder

1/2 tsp. garlic powder

1/4 tsp. smoked paprika

1 1/2 cups vegan panko bread crumbs (gluten-free if necessary)

3 tbsp. nutritional yeast

Olive oil spray

Ketchup (or vegan barbecue sauce; homemade or store- bought), for dipping

NUTRITIONAL VALUES

Calories: 11kcal
Fat: 0.8g (0.1g S.Fat)
Carbs: 0.8g
Protein: 0.6g
Sugar: 0.1g
Sodium: 39mg

METHOD

Chop each tempeh block into about 20 chunks, for a total of 40 nuggets.

In a large pot, combine the broth, liquid aminos, thyme, and marjoram. Bring the tempeh to a boil in a saucepan. When the tempeh reaches a boil, reduce to a low heat and leave to cook for about 20 minutes. Remove from the heat and set aside to drain (you can save the liquid for another time you need to cook with broth or add a bit of liquid to your pan; it should keep in the fridge for a couple of weeks). Set the tempeh aside to cool until it is safe to handle.

In a shallow bowl, combine the yogurt, milk, tahini, salt, onion powder, garlic powder, and paprika while the tempeh is cooling. Combine the bread crumbs and nutritional yeast in a separate shallow bowl.

Preheat the oven to 375°F (190°C, or gas mark 5). Line a baking sheet with parchment paper or a silicone baking mat.

Dredge a piece of tempeh in the yogurt mixture with one hand, then toss it in the bread crumbs with the other. Place the nugget on the baking sheet that has been prepared. Repeat with the rest of the nuggets.

Spray the tops of the nuggets lightly with olive oil. Bake for 12 minutes, then flip and spray the tops with olive oil again before returning to the oven for another 12 minutes, or until crispy and golden. Serve immediately with dipping sauces of your choice. Leftovers can be stored in an airtight container in the refrigerator for 3 to 4 days.

HIDDEN VEGGIE MAC ‘N’ CHEESE

SERVES 8 PORTIONS

1/2 medium (1lb / 16oz) head cauliflower, broken into florets

2 large carrots, peeled and chopped

1/2 cup diced radishes

1 lb. elbow macaroni (gluten-free if necessary)

1 cup cooked great Northern beans

1 cup unsweetened non-dairy milk (nut-free and/or soy-free if necessary)

3/4 cup nutritional yeast

1/4 cup lemon juice

2 tbsp. no-salt-added tomato paste

2 tbsp. vegan butter (soy-free if necessary), melted

2 tsp. white soy miso (or chickpea miso)

1 tsp. onion powder

1 tsp. garlic powder

1/2 tsp. paprika

1/4 tsp. mustard powder

Salt and black pepper to taste

Pepita Parmesan, optional

NUTRITIONAL VALUES

Calories: 354kcal
Fat: 2.1g (0.4g S.Fat)
Carbs: 66.3g
Protein: 19.7g
Sugar: 3.4g
Sodium: 33mg

METHOD

In a medium pot, cover the cauliflower, carrots, and radishes with water. Bring to a boil and cook the vegetables for 8 to 10 minutes, or until easily pierced with a fork. Remove from the heat and set aside to drain. Place aside.

Bring a large pot of water to a boil over high heat. Once the water is boiling, add the pasta and cook according to package directions until al dente. Remove from the heat, drain the pasta thoroughly, and return it to the pot.

Place the vegetables in a food processor or blender and process until smooth. Combine the beans, milk, nutritional yeast, lemon juice, tomato paste, butter, miso, onion powder, garlic powder, paprika, and mustard powder in a mixing bowl. Blend until smooth. Stir the sauce into the cooked pasta to combine. Return to the stove and cook for 3 to 4 minutes, stirring occasionally, until heated through and the sauce has thickened. Serve right away, topped with Pepita Parmesan (if using). Keep any leftovers in an airtight container in the refrigerator for 4 to 5 days.

JACKFRUIT CRABLESS CAKES WITH LEMON DILL AIOLI

SERVES 3 TO 4 PORTIONS

One 567g (20oz) can jackfruit, thoroughly rinsed and drained

1 1/2 cups cooked cannellini beans/15 oz can, rinsed & drained

4 green onions, finely chopped, plus more for garnish

1 cup cooked brown rice

2 tbsp. chickpea flour, plus more if needed

1 tbsp. vegan mayonnaise (soy-free if necessary)

1 tbsp. Old Bay Seasoning

2 tsp. liquid aminos (or gluten-free tamari; use coconut aminos to be soy- free)

1 tsp. dried parsley

1/2 tsp. kelp granules

1/2 tsp. garlic powder

Salt and black pepper to taste

Sunflower oil (or canola oil) for frying

LEMON DILL AÏOLI

3/4 cup vegan mayonnaise (soy-free if necessary)

3 tbsp. lemon juice

1 1/2 tsp. dried dill

1/4 tsp. garlic powder

Salt to taste

NUTRITIONAL VALUES

Calories: 164kcal
Fat: 2g (0.2g S.Fat)
Carbs: 32.4g
Protein: 3.9g
Sugar: 0.6g
Sodium: 409mg

METHOD

Use parchment paper or a silicone baking mat to line a baking sheet. In a food processor, pulse the jackfruit five times until it is broken up into smaller pieces.

Pour the beans into a mixing bowl and mash them with a potato masher until creamy but still chunky. Stir in the jackfruit, green onions, brown rice, chickpea flour, mayonnaise, Old Bay, liquid aminos, parsley, kelp granules, garlic powder, salt, and pepper. When you squeeze the mixture, it should stay together. If it doesn't, add a tablespoon of chickpea flour at a time until it does.

Scoop out 1/3 cup of the mixture and shape it into a patty with your hands. Place the patty on the prepared baking sheet. Repeat with the rest of the mixture. You should be able to make about 12 patties.

Over medium heat, heat a large frying pan, preferably cast iron. Heat for 2 to 3 minutes with enough oil to coat the bottom. Paper towels should be used to line a plate. Cook for 3 to 4 minutes on each side, or until crispy and browned all over, with three or four patties in the pan. Place the cooked patties on a plate and cover with additional paper towels to absorb any excess oil. Repeat with the remaining patties, adding more oil as needed, until they are all cooked.

Make the aioli while the cakes are baking: Stir together all the ingredients in a cup. Refrigerate until ready to use. Serve the cakes with the aioli on the side, garnished with chopped green onions. Leftovers can be stored in an airtight container in the refrigerator for 3 to 4 days.

CHEESY QUINOA & VEGGIES

SERVES 4 TO 6 PORTIONS

cup quinoa, thoroughly rinsed

2 cups water

1 tsp. olive oil

1/2 medium yellow onion, diced 1/2 medium (1 lb. head cauliflower, broken into small florets)

227g (8oz) fresh green beans, trimmed

2 tbsp. low-sodium vegetable broth (or water)

227g (8oz) cremini mushrooms (or button mushrooms), sliced

2 medium zucchinis, halved lengthwise and sliced

3 tbsp. liquid aminos (or gluten- free tamari; use coconut aminos to be soy-free)

1 tsp. dried thyme

1 tsp. dried parsley

1 tsp. garlic powder

1 1/2 cups cooked great Northern beans (or one 15 oz. can, rinsed and drained)

1/3 cup nutritional yeast

3 cups packed chopped greens (spinach, chard, kale, or collards)

1/4 cup lemon juice

Salt and black pepper to taste

Pepita Parmesan, optional

NUTRITIONAL VALUES

Calories: 406kcal
Fat: 4.6g (0.8g S.Fat)
Carbs: 70.6g
Protein: 25g
Sugar: 4.9g
Sodium: 37mg

METHOD

In a medium pot, combine the quinoa and water. Bring to a boil, then reduce to a low heat and continue to cook for about 15 minutes, or until all of the water has been absorbed. Remove from the heat, cover, and set aside for 10 minutes before fluffing with a fork.

In a large, shallow saucepan over medium heat, heat the olive oil while the quinoa is cooking. Sauté the onion for 2 to 3 minutes. Cover the pan and cook the cauliflower, green beans, and broth for 3 to 4 minutes. Combine the mushrooms, zucchini, liquid aminos, thyme, parsley, and garlic powder in a mixing bowl. Cover and cook, stirring occasionally, for 6 to 7 minutes, or until all of the vegetables are tender but not too soft (they should still have a "bite" to them).

Cook until the cooked quinoa and beans are heated through, about 2 minutes. Add the nutritional yeast and mix well. Stir in the greens and cook until they start to wilt. Remove from the heat after adding the lemon juice, salt, and pepper.

Serve right away, topped with Pepita Parmesan (if using). Refrigerate any leftovers in an airtight container for up to 3 to 4 days.

SPICY SESAME SOBA NOODLE BOWL

SERVES 4 TO 6 PORTIONS

1 bunch broccoli, chopped into florets

2 tbsp. sesame oil

Salt and pepper to taste

3/4 cup tahini (gluten-free if necessary)

3 tbsp. tamari (gluten-free if necessary)

2 tbsp. brown rice vinegar

1 to 2 tbsp. sriracha (or other hot sauce)

1 tbsp. maple syrup

1 tsp. ground ginger

1/2 tsp. garlic powder

One 340g (12oz) package buckwheat soba noodles (or vegan angel hair pasta or spaghetti; gluten-free if necessary)

1 1/2 cups frozen shelled edamame

2 large carrots, peeled and julienned

Sesame seeds

Chopped green onions (green and white parts)

NUTRITIONAL VALUES

Calories: 301kcal
Fat: 24.8g (3.5g S.Fat)
Carbs: 15g
Protein: 7.6g
Sugar: 4.3g
Sodium: 687mg

METHOD

Preheat the oven to 425°F (220°C, or gas mark 7). Use parchment paper or a silicone baking mat to line a baking sheet. Spread the broccoli out on the baking sheet and drizzle with sesame oil, then season with salt and pepper. To fully coat, toss everything together. Toss once halfway through and bake for 15 to 20 minutes, or until tender with slightly crispy edges. Set aside after removing from the oven.

While the broccoli is roasting, bring a large pot of water to a boil.

You can make the sauce while you wait for the water to boil: In a medium mixing bowl, combine the tahini, tamari, vinegar, sriracha, maple syrup, ginger, and garlic powder and stir until smooth. Place aside.

Once the water is boiling, add the noodles and cook until al dente according to package directions. Add the edamame about 1 minute after you add the noodles to the water. When the noodles are done, drain them and rinse them with cold water before draining again. Place in a large serving bowl. Add the sauce and mix well. Stir in the carrots and roasted broccoli to combine. Serve with sesame seeds and green onions on top. Leftovers can be stored in an airtight container in the refrigerator for 1 to 2 days.

BBQ CHICKPEA SALAD

SERVES 2 TO 4 PORTIONS

3 cups cooked chickpeas (or two 15 oz., rinsed and drained)

2 tbsp. liquid aminos (use coconut aminos to be soy-free)

2/3 cup vegan barbecue sauce (homemade or store-bought)

1 large head romaine lettuce, chopped

1 cup shredded red cabbage

1 cup halved cherry tomatoes

1 cup sliced nectarines (or sliced peaches or chopped mango)

1/2 cup grated carrot

Avocado Ranch Dressing

Toasted pepitas (pumpkin seeds)

Pickled Red Cabbage & Onion Relish

NUTRITIONAL VALUES

Calories: 762kcal
Fat: 12.3g (1.3g S.Fat)
Carbs: 129.3g
Protein: 39.5g
Sugar: 26.7g
Sodium: 65mg

METHOD

Melt butter in a large shallow saucepan over medium heat. Cook, stirring occasionally, until the liquid has been absorbed by the chickpeas and liquid aminos, 2 to 3 minutes.

Toss with 1/3 cup barbecue sauce to coat. Cook until the sauce has thickened and caramelized, and the liquid has been absorbed completely. Cook until the sauce has thickened and caramelized again with the remaining barbecue sauce. Take the pan off the heat.

Toss the lettuce, red cabbage, cherry tomatoes, nectarine slices, and carrots in a large mixing bowl. Serve the salad in four bowls, topped with the chickpeas. Dressing, a sprinkling of pepitas, and a scoop of relish on top. Serve right away. Leftover beans can be stored in an airtight container in the refrigerator for 3 to 4 day

QUICK CAULIFLOWER CURRY

SERVES 4 TO 6 PORTIONS

1 tbsp. coconut oil

1 medium yellow onion, diced

2 garlic cloves, minced

1 tbsp. grated fresh ginger

1 tbsp. curry powder

2 tsp. garam masala

1 tsp. ground coriander

1 tsp. ground cumin

1/2 tsp. ground turmeric

1 medium (1-pound head cauliflower, broken into florets

227g (8oz) cremini mushrooms (or button mushrooms), sliced

One 425g (15 oz) can chickpeas, rinsed and drained

One 425g (15oz) can no-salt- added fire-roasted diced tomatoes

3 cups low-sodium vegetable broth

1 cup plain coconut yogurt (preferably unsweetened)

Salt and black pepper to taste

Chopped fresh cilantro, optional

Chopped cashews, optional (see Variation)

Cooked rice (or vegan bread)

NUTRITIONAL VALUES

Calories: 55kcal
Fat: 2.6g (2g S.Fat)
Carbs: 5.6g
Protein: 2.5g
Sugar: 1.5g
Sodium: 41mg

METHOD

In a large pot or Dutch oven, melt the coconut oil over medium heat. Sauté the onion, garlic, and ginger until the onion is just translucent. Cook until the curry powder, garam masala, coriander, cumin, and turmeric are fragrant, about 1 minute.

Bring the cauliflower, mushrooms, chickpeas, tomatoes and liquid, and broth to a boil. Reduce the heat to a low setting and cover. Cook for about 10 minutes, then remove the lid and continue to cook for another 5 minutes. Cook for a few minutes, stirring constantly, until the yogurt is heated through. Remove from the heat and season with salt and pepper.

If desired, garnish with chopped cilantro and/or cashews and serve with rice or bread. Refrigerate leftovers in an airtight container for 4 to 5 days.

VARIATIONS

To make it nut-free, substitute pepitas (pumpkin seeds) or sesame seeds for the cashews.

POTATO LEEK SOUP

SERVES 4 TO 6 PORTIONS

1 tsp. olive oil

2 leeks, thinly sliced (white and light green parts)

1 garlic clove, minced

2 lb (907g / 32oz) Yukon gold potatoes, chopped

2 tsp. dried rosemary

2 tsp. dried thyme

1 tsp. ground sage

3 cups low-sodium vegetable broth

2 cups water

1 tbsp. nutritional yeast, optional

1 tbsp. lemon juice

1 tsp. liquid smoke

Salt and black pepper to taste

Quick Bacon Crumbles, optional

Chopped green onions, optional

NUTRITIONAL VALUES

Calories: 86kcal
Fat: 1.1g (0.2g S.Fat)
Carbs: 16.5g
Protein: 3.6g
Sugar: 1.7g
Sodium: 51mg

METHOD

Warm the olive oil in a large pot over medium heat. Cook until the leeks are soft, about 4 minutes. Cook for another minute after adding the garlic. Combine the potatoes, rosemary, thyme, sage, broth, and water in a mixing bowl. Bring to a boil, then reduce to a low heat and cook for 15 minutes, or until the potatoes are tender. Remove from the heat.

Combine the nutritional yeast, lemon juice, and liquid smoke in a mixing bowl. Blend the soup with an immersion blender until smooth (or mostly smooth with a few potato chunks—your choice). Alternatively, transfer the soup to a blender in batches and carefully blend until smooth.

Season with salt and pepper. If desired, top with bacon crumbles and green onions. Leftovers can be stored in an airtight container in the refrigerator for 5 to 6 days.X

MEXICAN PIZZA WITH 15-MINUTE REFRIED BEANS

SERVES 4 PIZZAS WITH EXTRA BEANS

15-MINUTE REFRIED BEANS

1 tsp. olive oil

1 medium yellow onion, chopped

3 (15oz / 425g) cans pinto beans, rinsed and drained

2 tbsp. liquid aminos (or gluten-free tamari; use coconut aminos to be soy- free)

2 tsp. ground cumin

2 tsp. ancho chile powder

1 1/2 tsp. ground coriander

3/4 tsp. smoked paprika

1/2 cup low-sodium vegetable broth

3 tbsp. canned diced green chiles

2 tbsp. lime juice

Salt and black pepper to taste

SERVES 4 PIZZAS WITH EXTRA BEANS

PIZZAS

4 flour tortillas (rice flour or corn tortillas to make them gluten-free; if using corn tortillas, use 2 per person)

Pepperjack Cheese Sauce

1 cup chopped fresh tomatoes

1/2 cup sliced pitted black olives, optional

Optional toppings: sliced avocado, chopped or shredded greens of your choice, chopped green onions, Pickled Red Cabbage & Onion Relish

NUTRITIONAL VALUES

Calories: 1218kcal
Fat: 8g (1.3g S.Fat)
Carbs: 217.2g
Protein: 71g
Sugar: 9.7g
Sodium: 255mg

METHOD

Preheat the oven to 400°F (200°C, or gas mark 6). Line a baking sheet or two with aluminium foil or silicone baking mats. Place aside.

To make the refried beans: In a large shallow saucepan over medium heat, heat the olive oil. Sauté the onion for 3 to 4 minutes, or until it is just translucent. Combine the beans, liquid aminos, cumin, chile powder, coriander, paprika, and broth in a mixing bowl. Cook for 5 minutes, or until thoroughly heated and about half of the liquid has been absorbed.

Remove from the heat after adding the green chiles and lime juice. Transfer the beans to a food processor and pulse until mostly smooth with some chunks. Season with salt and pepper.

To make the pizzas: Place the tortillas on the baking sheets in a single layer. Spread a generous amount of refried beans on top of each one. Drizzle the cheese sauce over the beans and top each pizza with the chopped tomatoes and olives (if using). Bake for 10 minutes, or until the tortillas have crisped up.

Serve the pizzas with your additional toppings right away. Leftover beans can be refrigerated in an airtight container for 5 to 6 days or frozen for up to 2 months. When reheating, a few tablespoons of broth or water may be required to thin them out again.

QUICK & EASY AVOCADO TOAST

SERVES 1 PORTION

2 vegan bread slices (gluten-free if necessary)

1/2 avocado, pitted

3/4 tsp. nutritional yeast, optional

1 tsp. hemp seeds (or sunflower seeds, or toasted pepitas/pumpkin seeds)

NUTRITIONAL VALUES

Calories: 214kcal
Fat: 19.7g (4.1g S.Fat)
Carbs: 9.8g
Protein: 3.1g
Sugar: 0.5g
Sodium: 8mg

METHOD

Bread should be toasted. Scoop half of the avocado onto each slice of toast and mash with a fork to spread it out. If using, sprinkle with nutritional yeast and top with seeds. Serve right away.

MUSHROOM-KALE SKILLET HASH

SERVES 4 PORTIONS

2 tsp. olive oil

1/2 medium red onion, diced

2 garlic cloves, minced

3 or 4 red potatoes (about 18 oz., chopped into 1/2-inch cubes

227g (8oz) cremini mushrooms, sliced

1 1/2 tsp. Old Bay Seasoning Low-sodium vegetable broth, optional

1 bunch (12 to 16 oz. dino kale (aka lacinato or black kale), stems removed, chopped

Salt and black pepper to taste

NUTRITIONAL VALUES

Calories: 159kcal
Fat: 2.6g (0.4g S.Fat)
Carbs: 29.8g
Protein: 5.2g
Sugar: 3.2g
Sodium: 271mg

METHOD

For a minute, heat the olive oil in a large frying pan, preferably cast iron, over medium heat. Sauté the onions until they are translucent.

Cook, stirring occasionally, for 15 to 20 minutes, or until the garlic, potatoes, mushrooms, and Old Bay are tender and the potatoes are golden. If it sticks, add a splash of vegetable broth and reduce the heat.

When the vegetables are tender, add the kale and cook until it is wilted. Remove from the heat and season with salt and pepper. Serve right away. Leftovers can be stored in an airtight container in the refrigerator for 2 to 3 days.

VANILLA FRENCH TOAST WITH STRAWBERRY SAUCE

SERVES 4 PORTIONS

FOR THE FRENCH TOAST

1 vanilla bean

1 cup plain or vanilla non-dairy milk (nut-free and/or soy-free if necessary)

1/2 cup canned coconut milk (or vegan creamer)

1/2 cup chickpea flour

2 tbsp. maple syrup

1 1/2 tbsp. arrowroot powder

1 tsp. vanilla extract

1/4 tsp. salt

Vegan cooking spray (soy-free if necessary)

8 vegan bread slices (the thicker the better; gluten-free if necessary)

Vanilla Whipped Cream, optional

Powdered sugar (or xylitol) for dusting, optional

Sliced almonds, optional

FOR THE STRAWBERRY SAUCE

4 cups chopped strawberries (fresh, frozen or dried)

1 tbsp. cornstarch

1 to 2 tbsp. agave syrup (or maple syrup; depending on sweetness preference)

1 tbsp. lemon juice

1 tbsp. water

NUTRITIONAL VALUES

Calories: 261kcal
Fat: 9.3g (6.5g S.Fat)
Carbs: 40.9g
Protein: 6.6g
Sugar: 16.9g
Sodium: 165mg

METHOD

Make a slit down the side of the vanilla bean with a paring knife. You don't want to cut it in half; instead, you want to split it open. Scrape out the tiny seeds with the knife. In a large shallow bowl or baking dish, place the seeds.

Combine the nondairy milk, coconut milk, flour, maple syrup, arrowroot, vanilla extract, and salt in a mixing bowl. Stir everything together until it's smooth. Preheat the oven to its lowest temperature. On a baking sheet, place a cooling rack. Place aside.

For a few minutes, heat a large frying pan or griddle over medium heat. Coat the pan liberally with cooking spray. Dip 1 or 2 slices of bread in the milk mixture (depending on how many will fit in your pan) and soak for 10 to 15 seconds on each side. Cook the slices in the pan for 3 to 4 minutes on each side, or until golden and crispy. Transfer to a cooling rack and keep the baking sheet warm in the oven until ready to serve. Rep with the remaining slices of bread, spraying the pan before adding new slices each time.

To make the strawberry sauce: In a small pot, combine the sauce ingredients and bring to a boil. Reduce the heat to low and continue to stir frequently for 3 to 5 minutes, or until the sauce has thickened. Remove from the heat and set aside to keep warm.

Before serving, cut the toast in half diagonally if desired. To serve, arrange two slices of bread (or four halves) on a plate and top with a dollop of vanilla whipped cream (if using), a scoop of strawberry sauce, and a light dusting of powdered sugar, if desired. Serve with a few sliced almonds on top.