Miso Tahini Dressing

Yield: 1/2 cup

1/4 cup tahini
1 tbsp miso paste
1 tbsp lemon juice
freshly ground pepper
1/4 cup warm water

1. Mix tahini, miso paste, lemon juice, and pepper in a jar until it forms a smooth paste.
2. Gradually add the water. Add more water if a thinner consistency is preferred. The dressing will thicken as it sits.
3. Store in the refrigerator for up to a week.

Black Bean Burger

Yield: 8 burgers

1 small carrot, grated
1/2 small onion, minced
2 cloves garlic, minced
1/4 cup sunflower seeds
1/4 cup walnuts
1/3 cup parsley, cilantro, or basil
1 can black beans, rinsed and drained
1 egg, beaten
1/2 cup rolled oats
2 tsp chili powder
1 tsp turmeric
1/4 tsp salt
1/4 tsp black pepper

Variations:
Beans - kidney, garbanzo, white, pinto
Vegetables - mushrooms, zucchini, peppers, corn, beets, sweet potatoes
Grains - cooked brown rice, quinoa, lentils
Nuts and Seeds - pumpkin, hemp, chia, sesame seeds, almonds
Spices and Herbs - oregano, marjoram, sage, dill, cilantro, cayenne, cumin, curry
Eggs - 1 tbsp flax meal or chia seeds mixed with 3 tbsp water

1. Preheat oven to 350F.
2. In a food processor, combine all ingredients and pulse until desired texture is reached.
3. Form patties and place on a parchment-lined baking sheets.
4. Bake for 10-15 minutes.

Gluten-Free Loaf

Yield: 1 loaf

1 1/2 cups (150g) gluten-free oats
1/4 cup (35g) hazelnuts, chopped
1/4 cup (35g) almonds, chopped
1/2 cup (70g) sunflower seeds
1/2 cup (70g) pumpkin seeds
1/2 cup (90g) flax seeds
1 tbsp caraway seeds
2 tbsp chia seeds
4 tbsp (32g) psyllium seed husks (or 3 tbsp (24g) psyllium husk powder)
1 tsp fine sea salt
1 tbsp maple syrup
3 tbsp coconut oil, melted
1 1/2 cups water

1. Line a loaf pan with parchment paper.
2. Combine the oats, nuts, seeds, psyllium, and salt in the loaf pan. Stir well.
3. Whisk the maple syrup, coconut oil, and water together. Pour over the dry ingredients and mix until everything is completely soaked and the dough becomes very thick. Smooth out the top with the back of a spoon.
4. Cover and let sit out on the counter overnight or for at least 3 hours.
5. Preheat over to 350F.
6. Bake the loaf on the middle rack of the oven for 20 minutes. Remove the bread from the loaf pan and turn it upside down directly onto the oven rack. Bake for another 30-40 minutes. The bread is done when it sounds hollow when tapped.
7. Let the bread cool completely before slicing. Slice with a sharp smooth knife instead of a serrated bread knife.
8. Store sealed tightly in the refrigerator for up to 5 days. It also freezes well.

Chana Masala

Yield: 6-8 servings

1 tbsp coconut oil
1 onion, minced
3 cloves garlic, minced
2 tsp ginger, minced
1 jalapeno pepper, deseeded and minced
1/2 tsp salt
1/2 tsp ground black pepper
1 tbsp ground coriander
2 tsp ground cumin
1 tsp garam masala
1 tsp ground turmeric
2 tsp paprika
2 tsp whole cumin seeds, toasted
1/2 tsp ground cayenne pepper
1 tbsp amchoor powder (or juice of 1/2 lemon)
1 can whole tomatoes, with their juices, chopped small
2 small cans chickpeas, drained and rinsed
juice of 1/2 lemon

1. Heat coconut oil in a large pot. Add onion, garlic, ginger, and jalapeno. Saute over medium heat, about 5 minutes.
2. Turn heat down to medium-low and add all the spices. Cook for 1-2 minutes.
3. Add tomatoes and chickpeas. Simmer for 10-15 minutes.
4. Add lemon juice to finish.

Power Cereal

Yield: 1L

1 cup buckwheat groats
1 cup chia seeds
3/4 cup hemp seeds
1/2 cup flax seeds, freshly ground
1/3 cup dried apple, chopped
1/3 cup unsweetened coconut
1/2 cup raisins
1/2 cup walnuts, chopped
1 tbsp cinnamon

1. Mix all ingredients together.
2. Place in a glass container to store in the fridge.
3. To serve, mix 2-3 tbsp of the cereal with a milk substitute, yogurt, apple sauce, or 1/4 cup warm water and let sit for 5 minutes. Sweeten if desired with raw honey or maple syrup.

Variations: vary the dried fruit, nuts, and seeds

Baked Oatmeal

Yield: 9x9 baking dish

2 cups rolled oats
1 tsp baking powder
1 1/2 tsp cinnamon
1/2 tsp salt
1 egg, beaten
3 tbsp coconut oil, melted and slightly cooled
2 tsp vanilla extract
2 ripe bananas, cut into 1/2-inch slices
1 1/2 cups blueberries or mixed berries
2 cups almond milk
2 tbsp honey or maple syrup
1/2 cup walnuts, chopped

Variations:

• Maple pecan with apples
• Apples and cinnamon with almonds
• Peach and almond
• Mango, coconut, and brazil nuts
• Pumpkin puree with cloves, ginger, nutmeg, and walnuts
• Instead of nuts, could use seeds: pumpkin, sunflower, sesame, flax, hemp, chia

1. Preheat oven to 375F.
2. Grease the inside of the baking dish.
3. In a small bowl, mix the dry ingredients together, except the walnuts.
4. In a large bowl, mix the wet ingredients together.
5. Combine the two bowls and mix well.
6. Pour into the prepared pan and sprinkle the top with the nuts.
7. Bake for 30-35 minutes or until the top is nicely golden and the mixture has set.

Healthy Eating Plate