Buddha Bowl

Serves 2-4 (depending on if being served as a main or side dish)

INGREDIENTS:

• One cup quinoa or brown rice, cooked according to package directions (Tip: cook in vegetable broth instead of water for fuller flavor.)
• 1 1/2 cups broccoli florets, chopped
• 1 1/2 cups cauliflower, chopped
• ½ cup raw shredded beets
• 1 cup carrots, peeled and diced or whole baby carrots
• 1 cup spinach, coarsely chopped
• ½ cup canned chickpeas
• 1 red pepper, chopped (you can use yellow or orange peppers as well, or a mixture)
• 1/4 to 1/2 cup fresh parsley, finely chopped (optional but so healthy)
• 1/4 to 1/2 cup sunflower seeds, pumpkin seeds or a mixture
• Juice of 1/2 lemon
• Sea salt and pepper to taste
• A drizzle of olive oil (or use one of the dressing recipes)
• Dash cayenne (optional if you like a little kick!)
• 6-8 oz diced organic cooked Tofu or Tempeh (optional) or protein of choice
• Sliced avocado

TO PREPARE:

Steam broccoli, carrots, and cauliflower for 5-7 minutes, (depending on your desired tenderness) adding peppers for the last 2-3 minutes. In a large mixing bowl, toss together cooked quinoa or brown rice, steamed vegetables, spinach, red pepper, and parsley. Add the raw seeds, sliced avocado, and protein choice and drizzle with lemon juice, oil, and salt & pepper to taste. Serve warm or room temperature (For a heavier meal you can also add in a sweet potato, chickpeas etc.)  

All options are available for you to create your own Buddha Bowl! 

Vegetable Stir-Fry With Zucchini Noodles

Serves 4

INGREDIENTS:

• 2-4 tablespoons olive oil or 1/4- 1/2 cup of vegetable broth
• 3 cloves chopped garlic
• 1 red onion, chopped
• 3-4  cups chopped broccoli, cherry tomatoes, green beans, asparagus, snow peas, chopped bok choy, carrots, cauliflower, red pepper, and/or mushrooms (Get creative here and add veggies that you like or have on hand.)
• 3 tablespoons grated fresh ginger
• One small can well-drained water chestnuts (optional)
• 1/4- 1/2 cup Tamari organic low-sodium soy sauce (you can use another brand, but this one is so tasty)
• Juice of 1/2 lemon (optional)
• 3 medium to large zucchini (for “noodles”)
• 1 finely sliced green onion and avocado to top for garnish
Note: for gluten free option, use Bragg’s liquid aminos or use a gluten free Tamari sauce . You can also do this with a tomato sauce like a “pasta” dish.

TO PREPARE:

In large skillet, heat about 2 tablespoons of the olive oil until just shimmering. If you choose not to use oil, add in approx. ¼ cup of vegetable broth.  Add garlic and red onion and cook 3-5 minutes, making sure it doesn’t burn.  

Add mixed veggies and cook over medium heat another 5 minutes, stirring occasionally and adding a little more oil (or broth) if needed and a few splashes of soy sauce. (Make sure to not “burn” or brown the veggies, you want them to stay a little crisp.)

Begin to move and mix the vegetables adding in a few more splashes of broth if needed. Continue cooking another 5 minutes stirring gently. Add in the remaining ginger.  Squeeze the lemon or lime over all ingredients.  Add sea salt and pepper to taste. 
(TIP: Be aware that the soy sauce can be salty, so taste before adding the salt.) 

FOR ZUCCHINI NOODLES:

Using a mandolin slicer with a julienne blade or a Spiralizer for spaghetti-like noodles.  Slice zucchini lengthwise into “Zoodles.” OR use a knife to cut it lengthwise into thin noodle-like strips.  Steam or sauté until tender, about 2-3 minutes. Take care not to overcook as these “noodles” give off a lot of liquid afterward. Drain gently.

These noodles are great as a substitute for pasta, raw in salads or other recipes.  Serve stir-fry over a bed of zucchini noodles and sprinkle with green onions. I even enjoy this cold the next day with added leftover veggies, tofu, tempeh etc.

Cauliflower Mash With Roasted Garlic

This is a simple, delicious and healthy alternative to mashed potatoes and comes in at about 1/4th the calories and a lower insulan spike.  It also has more vitamins and minerals and we all know how good garlic is for us. (But you can always whip this up without the garlic)

INGREDIENTS:

• 1 large head cauliflower, cut into florets
• 2 Tbsp of Earth balance ( or butter)
• 1/4 to 1/2 cup unsweetened coconut or almond milk
• One head of garlic (if making with roasted garlic)
• Drizzle of olive oil
• Fresh chopped chives (optional)
• 1-2 Tbsp. Nutritional yeast
• sea salt and pepper to taste

TO PREPARE:
*If adding garlic - if not, skip ahead to the next section.

Preheat oven to 400 degrees F. Peel away the outer layers of the garlic bulb, then cut off the very top of the head of garlic to expose the individual garlic cloves.

Place in aluminum foil and drizzle with olive oil. Seal the foil around the garlic. Bake for 25-30 minutes (until the cloves are soft)  Allow garlic to cool, then squeeze the roasted garlic cloves out of the skin and set aside (or you can squeeze right into the pot when you blend it all together.)

Place about 3 inches of water into a large pot and bring to boil. Place a steamer insert and then cauliflower florets into the pot and cover. (If you don’t have a steamer, just put the cauliflower right into the water, but steamed retains more of the nutrients and flavor).  Steam for 12-16 minutes, until completely tender and soft.  Drain well and return to pot. Add roasted garlic, (if adding) earth balance/ butter and salt to the cauliflower.  Slowly pour in a little of the nondairy milk as you are mixing, using a blender, immersion blender or food processor, combine ingredients until smooth. Top with chives (optional) and freshly ground pepper and extra salt to taste.