ACADIAN BLACK BEANS AND RICE

SERVES 6 PORTIONS

1 1⁄2 cups brown rice

3 1⁄2 cups low sodium vegetable broth

1 tbsp extra virgin olive oil

1⁄2 yellow onion, chopped

1 green bell pepper, chopped

2 425g (15oz) cans black beans, drained and rinsed

1 clove garlic, finely chopped

1⁄4 cup diced tomatoes

1 tsp parsley

1 tsp garlic powder

1 tsp onion powder

1 tsp thyme

1 tsp oregano

1⁄2 tsp cayenne pepper

1⁄4 tsp ground black pepper

1 tsp salt

NUTRITIONAL VALUES

Calories: 1190kcal
Fat: 9.2g (1.8g S.Fat)
Carbs: 253.3g
Protein: 44.3g
Sugar: 7.5g
Sodium: 1411mg

METHOD

Cook the brown rice according to your preference. I use a rice cooker. For this recipe, cook the rice with vegetable broth.

Heat the oil in a large skillet over medium heat before adding the onion and bell pepper. Cook for about 10 minutes, or until the onion is transparent. Combine all of the remaining ingredients (except the rice) in the large skillet with the onion and bell pepper. Cook for 10 minutes. Heat through the rice.

FRIED HOISIN TOFU WITH PEANUT SAUCE-TOUCHED UDON

SERVES 2 PORTIONS

1⁄2 cup hoisin sauce

4 tbsp soy sauce, divided

113g (4oz) extra-firm tofu, drained, and cubed

1⁄4 cup cornstarch or potato starch

2 tbsp coconut oil

198g (7oz) packaged organic udon noodles

1⁄2 cup plus 2 tbsp vegetable broth

1⁄4 cup peanut butter

142g (5oz) baby spinach

NUTRITIONAL VALUES

Calories: 129kcal
Fat: 2g (0.2g S.Fat)
Carbs: 29.3g
Protein: 2.6g
Sugar: 22.6g
Sodium: 54mg

METHOD

In a small bowl, combine the hoisin and 2 tbsp soy sauce. Toss in the cubed tofu and set aside for 30 minutes to marinate.

On a large plate, spread out the cornstarch. Remove the tofu from the marinade and toss it in the cornstarch to coat all sides.

In a large skillet, heat the oil over medium-high heat. Fry the tofu on all sides in the hot oil. Place aside.

Fill a large saucepan halfway with water and cover it. Bring to a boil before adding the udon. Cook for 5 minutes before draining. Place aside.

Bring the broth and peanut butter to a boil in the same saucepan. Reduce the heat to low and cook for 2 minutes before adding the udon back into the pan. Apply the sauce to the udon. Stir the spinach into the sauce and noodles in the pot. Cook, on low heat, for about 3 minutes, or until the spinach wilts.

Remove from the heat and divide the mixture evenly between two bowls. Half of the tofu should be placed on top of each bowl of udon. Drizzle with the remaining hoisin mixture.

BROCCOLI STIR-FRY WITH SEITAN AND CASHEWS

SERVES 2 PORTIONS

1 cup jasmine rice

2 cups broccoli, stems peeled and diced, florets cut into bite- size pieces

1⁄2 cup tamari

2 tbsp rice vinegar

2 tbsp maple syrup

1⁄2 tsp ground ginger

1⁄4 tsp garlic powder

1 red bell pepper, diced

2 tbsp cornstarch or potato starch

3⁄4 cup Pressure Cooker Thai Nuggets

1⁄2 cup raw cashews

NUTRITIONAL VALUES

Calories: 315kcal
Fat: 0.9g (0.2g S.Fat)
Carbs: 78.2g
Protein: 5g
Sugar: 51.2g
Sodium: 15mg

METHOD

In a medium saucepan, combine the rice and 2 cups of water. Bring to a boil, cover, and cook for 20 minutes, or until the water is absorbed and the rice is tender.

Meanwhile, bring water to a boil in a medium saucepan with a steamer insert. Place the broccoli in the insert and steam for 5 minutes over boiling water. Set aside after removing from the steamer.

In a small mixing bowl, combine the tamari, 1/4 cup plus 2 tbsps water, vinegar, syrup, ginger, and garlic powder.

1 tbsp sauce mixture in a large skillet Increase the heat to medium-high and add the bell peppers. Cook for 5 minutes. Cook for 5 minutes after adding the broccoli. Push the vegetables to the side and thicken the liquid with cornstarch. Stir for 1 minute over medium-high heat. Mix everything together, then add the seitan nuggets and cashews. Cook for about 3 minutes to heat through.

Serve with jasmine rice.

LOADED SWEET POTATO BURRITOS

SERVES 6 BURRITOS

1 tbsp coconut oil

1 sweet potato, peeled and diced

227g (8oz) mushrooms, sliced

3⁄4 cup diced red onion

3⁄4 cup diced red bell pepper

1 1⁄2 cups Steamed Seitan Smoky Nuggets

1 1⁄2 tsp chili powder

1⁄2 tsp garlic powder

1⁄4 tsp ground cumin

2 cups baby spinach, torn small

6 whole wheat or sprouted grain tortillas

NUTRITIONAL VALUES

Calories: 454kcal
Fat: 7.1g (0.7g S.Fat)
Carbs: 103.8g
Protein: 4.1g
Sugar: 65.8g
Sodium: 26mg

METHOD

In a large skillet over medium-high heat, heat the oil. Combine the sweet potato, mushrooms, onion, and bell pepper in a mixing bowl. Cook for 15 minutes. Cook for 5 minutes more after adding the seitan, chili powder, garlic powder, and cumin. Cook for about a minute, or until the spinach is wilted.

If the tortillas are stiff, such as sprouted grain, microwave them for 10 to 15 seconds to soften them. This will make rolling them easier.

1 cup sweet potato mixture spooned down the center of each tortilla Roll up your sleeves. To make it easier to handle, cut it in half.

SLOW COOKER BLACK BEAN AND LENTIL SUPER BURRITOS

SERVES 6 PORTIONS

2 425g (15oz) cans diced tomatoes

1⁄4 cup salsa

2 425g (15oz) cans black beans, drained and rinsed

1 cup brown rice

1⁄2 cup corn, fresh, frozen, or canned

2 tbsp taco seasoning

1 tsp ground cumin

1 tsp salt

2 chipotle peppers in adobo sauce, finely chopped

2 1⁄2 cups vegetable broth

1⁄2 cup lentils

12 whole wheat tortillas

Additional toppings, such as more salsa, avocado or guacamole, and black olives

NUTRITIONAL VALUES

Calories: 1246kcal
Fat: 25.4g (8.7g S.Fat)
Carbs: 193.6g
Protein: 67g
Sugar: 9.2g
Sodium: 2634mg

METHOD

In a slow cooker, combine the tomatoes, salsa, beans, rice, corn, taco seasoning, cumin, salt, chipotles, and broth. Cover and stir. Cook for 6 to 8 hours on low or 3 to 4 hours on high.

For the last 40 minutes of cooking, add the lentils. Continue to cook the lentils until they are tender. The rice will be tender, and most of the liquid will have been absorbed. This is the stuffing.

Lay out the tortillas and spoon about 13 to 12 cup of the filling (for a very large burrito) onto each. Filling should be spread down the center of the tortilla. Fold each end over the point edge of the beans by about 112inches. Then, along the long edge, roll up the tortilla. If you want to use a specific technique on these, go ahead and do so.

Stack and top with additional salsa, avocado or guacamole, and black olives.

PROTEIN POTLUCK SPECIAL

SERVES 8 PORTIONS

1 pound lentils

1 bay leaf

1 tbsp extra virgin olive oil

1 cup finely chopped onion

1 green bell pepper, diced

2 carrots, finely chopped

3 Roma tomatoes, diced

1 tsp paprika

1 tsp ground cumin

1⁄2 tsp garlic powder

1⁄2 tsp onion powder

1 tsp coconut sugar

1⁄2 tsp salt

2 Slow Cooker Versatile Seitan Balls, cubed

NUTRITIONAL VALUES

Calories: 44kcal
Fat: 3.6g (0.9g S.Fat)
Carbs: 2.3g
Protein: 1.4g
Sugar: 0.3g
Sodium: 449mg

METHOD

In a large saucepan, cook the lentils and bay leaf according to package directions.

While the lentils are cooking, heat the oil in a large skillet over medium-high heat. Sauté the onions and bell pepper for 10 minutes. Cook for 5 minutes after adding the remaining ingredients. Stir in the lentils and cook for 5 minutes to heat through.