RENEW WEEK 1 VEGETARIAN RECIPES

SALAD DRESSINGS

ITALIAN DRESSING

• 2 cloves garlic chopped fine
• 1 tbsp dried parsley
• 1 tbsp dried oregano
• 1 tsp crushed red pepper
• 1 tsp sea salt
• 1 tbsp apple cider vinegar
• 1 tsp maple syrup
• 1⁄4 cup extra virgin olive oil

BALSAMIC DRESSING

• 1 tbsp balsamic vinegar
• 1/4 cup extra virgin olive oil
• pinch sea salt and black pepper

GINGER LEMON DRESSING

• 1 tsp fresh ginger juice
• 1 tbsp fresh lemon / lime juice
• 1⁄2 tsp sea salt
• 1 tbsp extra virgin olive oil

HERBED DRESSING

• 1 tbsp red wine vinegar
• 1/4 cup extra virgin olive oil
• 2 tbsp chopped fresh herbs like parsley, basil

Instructions: Place all ingredients in a small glass jar or bottle. Cover with the cap and shake well to mix.

HOW TO GROW YOUR OWN BROCCOLI SPROUTS AND /MICROGREENS(CLICK LINK FOR A TUTORIAL)

MUNG SPROUTS SALAD

1 Serving

• 1⁄2 cup sprouted mung
• 1⁄4 cup water
• 1⁄4 tsp sea salt
• 1⁄4 tsp chaat masala
• pinch cumin powder
• 1 cup chopped cucumber pieces
• 1⁄2 cup grated carrot
• 1⁄4 cup red onion finely chopped
• 1 ripe avocado, sliced or chopped
• 1⁄4 cup fresh cilantro chopped
• 1⁄4 tsp black pepper powder (optional)
• 1 tbsp freshly squeezed lime juice
• 1 tbsp extra virgin olive oil
• 1⁄2 cup chopped celery pieces

In a small sauce pan, add the sprouts and the water and cover and cook on low heat for about 4-5 mins until all water is evaporated and the sprouts are cooked (do not over cook or they’ll become mushy)

To make the salad, all the other ingredients in a large mixing bowl. Toss the sprouts in and mix everything well. Let sit for 5 mins before serving. You could also make this salad the previous night and keep in refrigerator as it tastes good cold too!

QUINOA AND LENTIL KHICHDI

Ingredients:

• 1 cup quinoa
• 1 cup Basmati rice, washed
• 1⁄2 cup mung dal , washed
• 1⁄2 tsp turmeric
• 1 tsp sea salt
• 1⁄4 tsp red chilli pepper
• 1⁄4 tsp cumin powder
• 1 small green chilli slit into 2 (optional)
• 1⁄2 cup carrots chopped
• 1 cup spinach leaves
• 5 cups water
• ghee for serving

Add everything into a pressure cooker or instant pot and cook for either 4 whistles (in cooker) or 10 mins pressure cook (for instant pot). Serve warm with ghee on top.

For variations:

Use different combinations of vegetables everytime you make this for a different taste.

Sprinkle with fresh cilantro, lime juice and extra virgin olive oil.

CABBAGE AND CHICKPEAS SOUP

Ingredients:

• 2 teaspoons extra virgin olive oil
• 1/2 teaspoon fennel seeds (or 1/2 teaspoon ground fennel)
• 1/4 teaspoon cumin seeds (or 1/4 teaspoon ground cumin)
• 1 medium onion, chopped (about 1 1/4 cups)
• 1 tsp grated ginger
• 1/4 tsp turmeric
• 1/4 – 1/2 tsp cayenne pepper (or black pepper)
• 1/2 teaspoon to 1 teaspoon sea salt (more or less depending on the saltiness of your stock)
• 4 to 5 cups, packed, 1/4-inch wide sliced green cabbage (from about 1 small cabbage or 1/2 large cabbage)
• 1/2 can canned organic chick peas or 1 cup cooked chick peas
• 1 cup chopped tomatoes (optional)
• 4 cups chicken stock or vegetable stock or water
• 1 tbsp freshly chopped cilantro or parsley

Instructions:

• In a wide bottomed cooking pot, add the olive oil, the fennel seeds and cumin seeds and let heat for about 1 minute. Then add chopped onions, ginger and stir for 2-3 mins. Then add the turmeric and cayenne / black pepper and salt and stir . Then add the cabbage, chick peas and tomatoes (if adding). Add the stock or water and cover and cook on low heat for 15 mins.
• Open and add the fresh cilantro/ parsley and serve warm!

INSTANT POT VEGETABLE MINESTRONE

Serves 6

Ingredients:

• 2 tablespoons olive oil or avocado oil
• 1 large white or yellow onion, diced
• 6 cloves garlic, peeled and minced
• 4 celery ribs, diced
• 2 medium carrots, peeled and diced
• 1 medium zucchini, diced
• 1 (28-ounce) can crushed tomatoes or 2 plum tomatoes, chopped
• 4 cups water or vegetable broth
• 1 (14-ounce) can red kidney beans, drained and rinsed or 1 cup dry kidney beans soaked overnight
• 1 tablespoon dry Italian seasoning*
• 1 teaspoon sea salt (plus more to taste)
• ¼ teaspoon black pepper (plus more to taste)
• 1 cup gluten free pasta
• 1/4 cup fresh cilantro chopped

Method:

1. Select ‘Saute’ function. Add oil. When oil is hot, add onions, garlic, celery, carrots, and mushrooms. Cook, stirring occasionally, until veggies start to soften, about 5 minutes.
2. Add zucchini, crushed tomatoes, water (or broth), kidney beans(canned), Italian seasoning, salt, and pepper. Lock lid into place and flip valve to ‘sealing’ position. Cook under high pressure for 12 minutes.
3. Cook GF pasta separately according to package directions.
4. If using dry beans, cook the presoaked beans separately.
5. When cooking time is up, allow for 5-10 minutes of natural pressure release before flipping valve to ‘venting’ position to release residual steam.
6. If you reserved the beans for adding later, stir them in here. Add cooked pasta to bowls then ladle soup over pasta. Garnish servings with cilantro.

EGG BURRITO WITH GRAIN FREE/GLUTEN FREE TORTILLAS

Serves 2

Ingredients:

• 3 tbsp avocado oil or olive oil
• 6 eggs
• 1 large onion sliced
• 1/2 of a  bell pepper chopped
• 4-5 mushrooms, chopped
• 1/2 tsp sea salt
• 1 green chili, finely chopped (optional)
• 1 tsp finely grated ginger
• 1/2 tsp turmeric
• 1/4 tsp red chilli powder or black pepper powder
• 6 grain free / gluten free tortillas ( Siete brand almond flour or cassava flour) or make your own gluten free tortilla or grain free tortillas
• Additional oil about 1 -2 tbsp for toasting the tortillas

Instructions:

• Beat eggs in a mixing bowl and keep aside.
• Heat a stainless steel or cast iron pan. Add 2 tbsp of the oil and when the oil gets hot, add the beaten eggs and cook on low heat. Wait for 1 minute and then slowly using a spatula start scrambling the eggs. Cook for 1 more minute or so until the eggs are soft yet fully cooked. Transfer to a plate.
• To the same pan, add the rest of the oil and add the veggies. Stir fry on medium heat for two mins or so until they turn soft. Then add the chillies, ginger and all the spices and salt. saute for 1 minute and then add the sausage (if adding) and the scrambled eggs. Check for seasoning and add more salt or pepper if needed. Transfer the mixture to a dish.
• Wipe the pan clean using a paper towel and add some more oil. When hot, place one tortilla and lightly toast on medium for about 1 minute. Toast tortillas just before serving. Serve by placing the egg mixture into a tortilla and rolling it up!

VEGETARIAN TACOS WITH PINTO BEANS

Serves 2

Ingredients:

• 1 can organic pinto beans, drained and rinsed
• 1/2 tsp cumin powder
• 1/2 tsp red chilli powder
• 1 tsp garlic powder
• 1/2 cup chopped tomatoes
• salt as needed
• 1/4 cup water
• shredded lettuce
• avocado slices
• red onion slices
• tomato chopped finely
• cilantro chopped finely
• 1/2 cup coconut yoghurt or cashew yogurt plain unsweetened
• lime or lemon juice 1 tbsp
• salt as needed
• 6 gluten free/ grain free tortillas (Siete brand) or Siete brand cassava chips

Instructions:

• In a small sauce pan, add the beans along with the spices and the salt, tomatoes and water. Cover and cook on medium heat for 5-7 minutes until the beans are very soft. Turn heat off and mash the beans using a potato masher. Keep aside.
• Take the yogurt and strain through a strainer for about 10-15 mins. Add a pinch of salt and the lime/lemon juice and whip lightly. Keep aside.
• In a cast iron saute pan, when hot add a touch of avocado oil and lightly toast the tortillas (toast them right before serving). take each toasted tortilla and fill with the pinto beans, the lettuce, onions , tomato, avocado, cilantro and top with the whipped yogurt! Add hot sauce as needed.

VEGETABLE KORMA (CLICK LINK FOR THE RECIPE)

QUINOA DOSA (CLICK LINK FOR THE RECIPE)

MUNG DAL OR MUNG SPROUTS SOUP

Ingredients:

• 1 cup mung dal/ mung sprouts 5 cups water
• 1 tsp ginger grated
• 1⁄2 tsp sea salt
• 1⁄4 tsp red chilli powder
• pinch cumin powder
• 1⁄4 cup coconut milk (optional) 1⁄4 tsp cilantro chopped
• ghee or evoo to drizzle on top

Instructions:

• In a pressure cooker or an instant pot, add the mung dal/sprouts, the water and the ginger and cook for 3-4 whistles (in a pressure cooker) or for 10 mins in an instant pot.
• Open and add all the rest of the ingredients and let simmer for 5-7 mins.
• Drizzle evoo or ghee on top while serving.

TURMERIC DRINK

Ingredients:

• 1/2 cup filtered water
• 1 inch cinnamon stick(or 1/4 tsp cinnamon powder)
• 1/2 tsp fresh grated ginger (or 1/2 tsp dry ginger powder)
• 1/2 tsp turmeric powder
• pinch sea salt
• 1/2 tsp lemon juice

Boil the water in a sauce pan. And add cinnamon, ginger and boil for 2 mins. Then turn heat off and add the turmeric, salt and lemon juice. Stir and strain using strainer. Let cool a little bit and then sip it slowly.

CINNAMON/TURMERIC/CHOCOLATE LATTE

Ingredients:

• 1/2 cup black tea or coffee or chicory brew
• 1/4 cup coconut milk (or almond milk)
• 1 tsp coconut oil
• 1/2 tsp cinnamon pow (or turmeric pow or cocoa pow)
• 1 tsp raw honey or maple syrup
• pinch sea salt
• 1/4 tsp vanilla extract (optional)
• 1 tsp grass fed gelatin or collagen protein(optional)

Boil the coconut milk(or almond milk) in a sauce pan. Add the tea/coffee or chicory brew. And add cinnamon (or turmeric or cocoa) and boil for 2 mins on low heat. Then turn heat off and add the honey and salt and vanilla. If adding gelatin, then add and blend using hand blender.

SMOOTHIES

GREEN DETOX SMOOTHIE

Ingredients:

• 1 1/2 cups Spinach or Swiss chard or any other greens or mixed greens
• 1 celery stalk, chopped 1⁄4 cup cilantro
• 1⁄2 cucumber, peeled
• 1⁄2 inch by 1⁄2 inch piece of fresh ginger
• 1 cup pineapple or papaya chunks, fresh or frozen
• 2 tablespoons raw pumpkin
• seeds (optional)
• 2 tablespoons collagen protein
• or pea protein (optional)
• 1 banana sliced
• 1/4 cup water or coconut water

Blend everything well until smooth

*: You can slice bananas and place in a container or ziploc in the freezer in advance. Frozen bananas give a good texture to the smoothie. Collagen or pea protein also give a good texture as well as increase the nutrient potential.

BERRY SMOOTHIE

Ingredients:

• 1 cup frozen mixed berries (or fresh berries)*
• 1⁄4 th of a medium size beet ,peeled and chopped
• 1 celery stalk chopped
• 1⁄2 cup carrot chopped
• 1 banana, sliced (fresh or frozen)
• 1 apple, peeled and chopped
• 2 tablespoons collagen protein or pea protein (optional)
• 1/4 cup water or coconut water

Blend everything well until smooth

*: You can slice bananas and place in a container or ziploc in the freezer in advance. Frozen bananas give a good texture to the smoothie. Collagen or pea protein also give a good texture as well as increase the nutrient potential.

You can use different combinations of berries to change things up – you can use blueberries, blackberries, strawberries, cherries etc

IMPORTANT NOTE FOR THOSE WITH HYPOTHOIDISM

For the green detox smoothie, replace the greens with lettuce and / a mix of lettuce, cilantro and parsley

CHIA PUDDING 

Ingredients:

• 3 tablespoons chia seeds
• 1/2 tsp cinnamon powder or raw cacao (optional)
• 1 cup unsweetened coconut milk or almond milk

Directions:

• In a small bowl, combine ingredients. Mix well.
• Refrigerate at least 2 hours or overnight.
• Once thick, remove from fridge and top with berries/ fruits and nuts and enjoy!