Vegan Rice Recipes Charles

Vegan Rice Recipes Charles

This page contains the open source vegan rice recipes that can be used in any situation. To see calculations and reasoning behind the nutritional aspects of these menus, please see our Sustainable Food Nutrition Calculations page. To see the reasoning behind how One Community has designed these for implementation during construction of sustainable teacher/demonstration communities, villages, and cities, please see our complete Food Self-sufficiency Transition Plan page.

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WHAT IS THE VEGAN RICE RECIPE MENU

The One Community food infrastructure is designed to meet the needs of vegans, vegetarians, and omnivores. To meet these diverse nutritional needs and desires, food items were chosen that are a common ground between these three main groups. The items include fruits, vegetables, grains, legumes, and starchy vegetables. The recipes will always feature at least one of these staple items to fulfill the caloric needs of that meal. On this page, brown rice will be the staple food for the recipes listed.

This page is specifically all about vegan rice recipes. If you are looking for omnivore rice recipes, then you can check out the omnivore rice recipes page.

 

WHY OPEN SOURCE A VEGAN RICE MENU

Once we’ve finished this tutorial and open sourced all the updates, modifications/clarifications, and learnings from our experience building the 3-dome cluster as part of our crowdfunding campaign, we’ll further evolve it through building the complete Earthbag Village (Pod 1) and Duplicable City Center®, and then even more through building the other 6 villages. Our goal in doing all this is:

  • To provide menus and meals that can be of benefit to any group
  • To demonstrate and share the healthiest and most delicious choices we’ve come up with so far
  • To make the food production aspect of DIY sustainable building easier and more affordable for others

This rice-based menu is part of our plan to make it easier for others to implement a healthy, sustainable, and delicious food program into their projects. We’ve chosen to specifically open source rice menus and recipes because they’re affordable, high in calories and healthy carbohydrates, filling, easily digestible, and easy to integrate into a wide variety of dishes from around the world. Rice has been a staple food for many of the world’s largest cultures for thousands of years. Examples of dishes that contain rice are Thai red curry with rice, many types of sushi, rice pilaf, sweet cinnamon rice, rice pudding, rice milk, and pineapple tofu fried rice. As you can see, rice mixes well with just about anything.

 

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Benjamin Sessions: Strategic Sales and Real Estate Development Entrepreneur and Food Connoisseur
Dr. Matt Marturano: Naturopathic Doctor & Holistic Recruiter, developing a  holistic model for comprehensive digestive health
Sandra SellaniBusiness Author, Speaker, Consultant, and Vegan Chef

 

RECIPE PAGE OVERVIEW

To make replication as easy as possible, we’ve provided the following sections related to vegan rice-based menu creation, shopping, and recipes:

  • One-Week Menu
  • Shopping List
  • Cost Analysis
  • Vegan Rice Recipes
    • Tortilla Salad
    • Lentil & Brown Rice Stuffed Red Pepper Salad
    • White Bean & Fennel Chili On Brown Rice with Macadamia Sour Cream
    • Mashed Sweet Potato Tacos with Cilantro Rice & Macadamia Sour Cream
    • Cream of Cauliflower Soup
    • Garbanzo & Brown Rice Burger
    • Rainbow Swiss Chard Soup with Leeks, Corn, and Brown Rice
    • Asian Stir Fry
    • Creamy Fennel and Coconut Soup
    • Beet, Asparagus, & Arugula Salad
    • Rainbow Stir Fry
    • Roasted Cauliflower, Rice & Balsamic Reduction

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VIDEOS COMING AS WE IMPLEMENT THIS AS PART OF OUR CROWDFUNDING CAMPAIGN. THEY WILL INCLUDE: PREPARING EACH RECIPE, SHOPPING TIPS, TEMPORARY KITCHEN SETUP, AND MORE

SEE OUR HOW TO HELP AND/OR CROWDFUNDING CAMPAIGN PAGE TO HELP CREATE ALL THE TUTORIAL VIDEOS FASTER

ONE-WEEK VEGAN RICE-BASED MENU

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ONE-WEEK VEGAN RICE-BASED MENU

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VEGAN RICE-BASED 1-WEEK SHOPPING MENU

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1-WEEK MENU COST ANALYSIS

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VEGAN RICE RECIPES

To address the dietary desires of omnivores, each of these vegan recipes have been chosen and designed as recipes that can easily be made with the addition of animal proteins/fats.

NOTE: In these meal plans, exact measurements may not be followed and are offered as suggestions. Particulars will be decided by the chef and the community size. Duplication of meals will also be important to offer economies of scale when buying weekly meals as well as making food production easier.

 

 

Scrambled Eggs with Spinach and Mozzarella – O

Misc Omnivore coming soon

Time: 10 minutes

All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)

Yield: 4 servings Level: Medium*

* All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)

Recipe source

Ingredients

  • 227g (8 oz) fresh spinach
  • 4 large eggs (OMNIVORE)
  • 2 tbsp (1 oz, 28 g) (1 oz) butter
  • 57g (2 oz) mozzarella cheese
  • 2 pinches crushed red pepper
  • 2 pinches freshly cracked black pepper
  • 2 pinches salt
  • 16oz (454 g) cooked kidney beans (VEGAN)
  • 4 toasted slices whole wheat or sprouted grain bread

Instructions *

  1. Roughly chop spinach into smaller 1” pieces to avoid stringy whole leaves (optional).
  2. Crack eggs into a large bowl, add a pinch of salt, and whisk.
  3. Add butter to a large skillet and melt over medium heat. Add chopped spinach and sauté until spinach has softened (2-3 minutes).
  4. Push the sautéed spinach to outside edges of the skillet and pour eggs into the center. Gently fold eggs as the bottom layer solidifies, until eggs are about 75% solid. Fold eggs into sautéed spinach, then turn off heat. Residual heat in the pan will finish cooking the eggs without overcooking or drying them out.
  5. Top eggs with mozzarella, freshly cracked pepper, and a pinch of crushed red pepper, then serve with toasted bread slices and beverage of choice.
  1. Make without eggs, butter and cheese and use kidney beans and olive oil with sautéed spinach.
  2. Use leftovers for lunch options.
  3. Spinach can be replaced with watercress, kale, Swiss chard, beet greens, bok choy or mustard greens.

* Additional Instructions

  1. To make Vegan: Make without eggs, butter and cheese and use kidney beans and olive oil with the sauteed spinach
  2. Related meal uses: Use leftovers for lunch options.
  3. Suggested Seasonal/Other Substitutions: Spinach can be replaced with watercress, kale, swiss chard, beet greens, bok choy or mustard greens.

Spicy Spaghetti Squash and Lemon Chicken Thighs – O

Pasta Omnivore PDF
Pasta Omnivore

Time: Squash: 50 minutes | Chicken: 35 minutes | Quinoa: 30 minutes

All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)

Recipe source

Ingredients

Spicy Spaghetti Squash

  • 2, about 4 lb (64 oz, 1816 g) spaghetti squash, halved and seeded
  • 2 tbsp (1 oz, 28 g) olive oil, divided
  • 1 Tbsp (0.5 oz, 14 g) red pepper flakes
  • Salt and ground black pepper to taste

Quinoa salad

  • ¼ cup (2 oz, 56.75 g) quinoa
  • 1 cup (8 oz, 227 g) water, or chicken stock
  • 2 Tbsp (1 oz, 28 g) olive oil
  • 1 clove garlic, (0.175 oz, 5 g) minced
  • ½ small red onion, (4 oz, 113.5 g) diced
  • ½ cup (4 oz, 113.5 g) bell pepper, chopped
  • ½ Tbsp (0.25 oz, 7g) ginger, finely grated
  • ¼ tsp (0.0412 oz, 1.17 g) five spice powder
  • Salt and pepper to season
  • Zest and juice of one lemon

Lemon chicken

  • 2 bone-in or boneless chicken thighs (8 oz, 227 g)
  • 2 Tbsp (1 oz, 28 g) olive oil
  • 1 tsp (0.175 oz, 5 g) oregano, dried
  • 1 tsp (0.175 oz, 5 g) thyme, dried
  • 1 tsp (0.175 oz, 5 g) garlic powder
  • ¼ tsp (0.0412 oz, 1.17 g) salt, divided
  • ¼ tsp (0.0412 oz, 1.17 g) black pepper
  • ¼ cup (2 oz, 56.75 g) orange juice
  • 1 Tbsp (0.5 oz, 14 g) minced garlic (3 cloves)
  • ½ Tbsp (0.25 oz, 7g) lemon zest (1 lemons)
  • 1 Tbsp (0.5 oz, 14 g) lemon juice, freshly squeezed
  • ½ Tbsp (0.25 oz, 7g) brown sugar
  • ½ lemon, cut into 3 slices, optional

Instructions *

Spicy Spaghetti Squash

  1. Preheat the oven to 350 degrees F (175 degrees C).
  2. Cut the squash in half. Coat the inside of the squash with about 1 tablespoon of olive oil.
  3. Place squash, cut-side down, on a baking sheet. Bake in the preheated oven until squash is tender, about 30 minutes.
  4. Cool squash for 10 minutes.
  5. Shred the inside of the squash with a fork and transfer to a bowl.
  6. Add remaining olive oil, red pepper flakes, salt, and pepper to shredded squash and toss to coat.

Quinoa salad

  1. Slowly simmer the quinoa in the water (or chicken stock) for about 20 minutes until fully cooked. Quinoa should be cooked in a similar way as rice).
  2. Turn the heat off for the last 5 minutes, cover and let sit, then fluff with a fork at the end.
  3. Heat 2 tbsp (1 oz, 28 g) of olive oil over medium heat and add the garlic and red onion until they begin to soften. Quickly add the peppers and stir fry for one minute before adding the ginger, five spice powder, lemon zest, lemon juice, and pepper.
  4. Stir fry for only a few minutes before serving with the spaghetti squash. Top with green onions and a drizzle of extra virgin olive oil if you like.

Spaghetti squash can be replaced with spaghetti

Lemon Chicken Thighs

  1. Heat oven to 400 degrees F (204 C). Pat the chicken thighs dry and place them in a 9 x 13 baking dish.
  2. In a small bowl, mix the olive oil, oregano, thyme, garlic powder, 1 teaspoon of salt, and pepper to create a thick marinade/paste.
  3. Coat the chicken thighs with marinade paste.
  4. Using the same bowl, mix together the orange juice, garlic, lemon zest, lemon juice, brown sugar and salt.
  5. Pour over chicken thighs. (If using lemons), nestle the lemon slices between the chicken and bake for 15 minutes, baste the chicken with the pan juice, bake for another 15 minutes or until the internal temperature of the chicken reaches 165 F (74 C).

* Additional Instructions

  1. To make Vegan: Serve quinoa and spaghetti squash without chicken
  2. Related meal uses: Use leftovers of spaghetti squash as a dinner option.
  3. Suggested Seasonal/Other Substitutions: Spaghetti squash can be replaced with spaghetti

Classic Spaghetti and Vegan Meatballs – V

Omnivore Food Image PDF
Omnivore Food Image

Time: 55 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions).
Recipe source

Ingredients

Spaghetti

  • 16 oz (454 g) spaghetti noodles, uncooked
  • 3 cups (24 oz, 681 g) marinara sauce
  • ¼ cup (2 oz, 56.75 g) chopped fresh basil
  • 1 lb (16 oz, 454 g) arugula
  • ¾ cup (6 oz, 170.25 g) nutritional yeast
  • Salt & pepper to taste

Beef Meatballs (OMNIVORE)

  • 1 lb (16 oz, 454 g) lean beef
  • ¾ cup (6 oz, 170.25 g) bread crumbs
  • ¼ cup (2 oz, 56.75 g) grated Parmesan cheese
  • ¼ cup (2 oz, 56.75 g) onions, chopped
  • 2 tbsp (1 oz, 28 g) fresh garlic
  • 1 tsp (0.175 oz, 5 g) dried oregano
  • 2 tbsp (1 oz, 28 g) olive oil
  • 1 egg
  • ¼ tsp (0.0412 oz, 1.17 g) salt
  • ¾ cup (6 oz, 170.25 g) mozzarella, shredded

Vegan meatballs:

  • ½ cup (4 oz, 113.5 g) quinoa
  • 1 cup (8 oz, 227 g) black beans
  • 1 Tbsp (0.5 oz, 14 g) water
  • 2 tbsp (1 oz, 28 g) garlic, minced
  • 2 shallot, (4 oz, 113.5 g) diced
  • 1 tsp (0.175 oz, 5 g) dried oregano
  • ¾ tsp (0.12 oz,3.5 g) red pepper flakes
  • ½ cup (4 oz, 113.5 g) nutritional yeast
  • 2 tbsp (1 oz, 28 g) fresh tomato
  • 2 tbsp (1 oz, 28 g) fresh basil, chopped

Instructions *

Spaghetti

  1. Boil a large pot of water. Cook the pasta according to directions on the package.
  2. Drain and rinse the pasta to prevent further cooking. While the pasta drains, prep the arugula side salad.
  3. Distribute the arugula onto each plate, top with olive oil, lemon juice, a pinch of salt(optional) and pepper, and shaved Parmesan/nutritional yeast. Serve alongside pasta and meatballs. Garnish with fresh basil.

Beef Meatballs

  1. Preheat the oven to 450 degrees F (232 C). Line a 9×13 baking sheet.
  2. For the beef meatballs, combine all the ingredients in a mixing bowl. Mix until well combined.
  3. Coat your hands in a bit of olive oil (optional, but will help from sticking) and roll the mixture into 12 balls.
  4. Place meatballs on the prepared baking dish and transfer to the oven. Bake for 15 minutes, or until crispy.
  5. Remove from the oven and top with mozzarella cheese. Bake for another 15 minutes. In the meantime, heat the marinara in a pot on medium/low.

Use nutritional yeast in the absence of vegan Parmesan.

Vegan Meatballs

  1. Combine the quinoa with 1⁄2 cup of water in a small pot. Cook for 15 minutes or until water is absorbed. Cool the quinoa completely.
  2. Preheat the oven to 350 degrees F (177 C). Rinse the black beans and lay them on a lined baking sheet. Place in the oven and cook until the beans have cracked, for about 15 minutes.
  3. Remove beans from the oven and increase oven temperature to 375 F (191 C). In a large oven safe skillet add water, shallot, and garlic. Saute for 2-3 minutes, stirring frequently. Remove from heat.
  4. In a food processor, add the black beans, garlic, shallot, salt, oregano, red pepper flakes and pulse into a loose meal (don’t over mix). Then add the cooled quinoa, tomato paste, vegan Parmesan or nutritional yeast, and fresh basil. Pulse until it becomes dough-like. Taste and adjust flavor if needed. Roll into 12 meatballs and place in the fridge for 15 minutes.
  5. In the same skillet, heat 1 Tbsp olive oil over medium heat. Place the meatballs onto the skillet and saute for a few minutes, until you have a few browned sides. Place the skillet into the oven and bake for 25 minutes, or until all the edges have browned.

* Additions instructions

  1. To make Omnivore: Make a classic/omnivore meatball.
  2. Related meal uses: Use leftover spaghetti squash from lunch to have additional vegan options.
  3. Suggested Seasonal/Other Substitutions: Use nutritional yeast in the absence of vegan Parmesan.

Crispy Spanish Potatoes, Fried Radishes and Turnips with Bacon, Eggs and Black Beans – O

Potato Omnivore PDF
Potato Omivore

Time 20 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions).

Recipe source

Ingredients

  • 2 pieces of bacon (2 oz, 56.75 g)
  • 2 cups (16 oz, 454 g)radishes, chopped (small pieces)
  • 2 cups (16 oz, 454 g) turnips, chopped (small pieces)
  • 1 Tbsp (0.5 oz, 14 g) fresh chives, chopped
  • Salt and pepper to taste
  • 4 eggs

Potatoes

  • 1 lb (16 oz, 454 g) yukon gold potatoes, cut into even sized cubes
  • 1 ½ Tbsp (0.75 oz, 21 g) olive oil
  • 1 Tbsp (0.5 oz, 14 g) white vinegar
  • 1 Tbsp (0.5 oz, 14 g) fresh tomato
  • Store bought spanish spice or make your own (see notes)
  • 2 cups (16 oz, 454 g) black beans (V&O)

Instructions *

  1. Chop radishes and turnips into small equal sized pieces. You want them to look like potato home fries.
  2. Parcook the radish and turnips in boiling water for 4 minutes. While they are cooking, add the bacon to a large skillet and cook to your desired crispiness. Take out the bacon and place on a piece of paper towel.
  3. Using the grease from the bacon, turn the heat up to high and then add the pre cooked vegetables. Season with salt and pepper.
  4. Turn it down to a medium heat and fry the turnips and radishes for about 5-10 minutes until golden brown.
  5. Break eggs on a hot oiled skillet and cook sunny side up. Take off heat and add the crumbled bacon and mix. Serve with fresh chives

Potatoes

  1. Preheat the oven to 400°F/205C and line a large sheet pan with parchment paper.
  2. Place cubed potatoes in a bowl. Mix together the olive oil, tomato paste, and white vinegar. It should turn into a ketchup-like consistency.
  3. Pour the mixture over the potatoes and toss to coat. Mix together the Spanish seasonings in a small bowl. Sprinkle the seasoning mixture over the potatoes and toss to coat.
  4. Spread the potatoes out evenly on the sheet pan. Place in the oven to bake for 30-35 minutes, or until the potatoes are soft when pierced with a fork. Remove from the oven and serve.

* Additional Instructions

  1. To make Vegan: Make without bacon and serve with a side of black beans.
  2. Related meal uses: Serve leftover fried vegetables with side option for lunch.
  3. Suggested Seasonal/Other Substitutions: Radishes and turnips can be replaced with horseradish, rutabagas, parsnips, jicama or carrots.

Make without bacon and serve with a side of black beans.
Serve leftover fried vegetables with side option for lunch.
Radishes and turnips can be replaced with horseradish, rutabagas, parsnips, jicama or carrots.
Note: to make Spanish seasoning mix 1 tbsp chili powder, 1 tsp smoked paprika, ½ tsp garlic powder, an salt and pepper to taste.

Quinoa Shakshuka-V

Quinoa Vegan PDF Coming soon

Time: Quinoa: 25 minutes | Eggs: 20 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)

Recipe source

Ingredients

  • 2 cups quinoa (16 oz, 454 g) (uncooked)
  • 2 tbsp (1 oz, 28 g) olive oil
  • 1 onion, (8 oz, 227 g) chopped
  • 4 garlic cloves, (1 oz, 28 g) chopped
  • 1 red bell peppers, (8 oz, 227 g) chopped
  • 2 zucchinis, (16 oz, 454 g) chopped
  • 14 oz (392 g) fresh tomatoes
  • 2 tsp (0.35 oz, 10 g) paprika
  • 2 tsp (0.35 oz, 10 g) chili powder
  • A pinch of cayenne pepper
  • Salt and pepper, to taste
  • 4 sausages(8 oz)—2/(OMNIVORE)(227 g)
  • 4 eggs—2/(OMNIVORE) each

Instructions *

  1. Cook your quinoa according to package directions. Set aside.
  2. Heat your oil in a medium skillet over medium-high heat. Add the onion, and cook for 2 minutes, until the onion begins to break down.
  3. Next add the garlic, pepper, and zucchini and continue to mix, for 3-4 minutes so the vegetables begin to cook. Turn your heat down to medium-low. Add your tomatoes, paprika, chili powder, cayenne, salt, and pepper and mix until incorporated.
  4. Lastly, add your quinoa, and mix together, allowing to cook on low for another 3-4 minutes. Serve in a bowl or a mini cast iron skillet with fresh bread.

* Additionial Instructions

  1. To make Omnivore: Serve with sausages and eggs.
  2. Related meal uses: Serve leftovers as lunch option.
  3. Suggested Seasonal/Other Substitutions: Zucchinis can be replaced by eggplant, pumpkin, cucumber, yellow squash, sweet potatoes, mushroom, coyote squash or carrots.

Serve with sausages and eggs.
Serve leftovers as lunch option.
Zucchinis can be replaced by eggplant, pumpkin, cucumber, yellow squash, sweet potatoes, mushroom, coyote squash or carrots.

Brown rice, Roasted Tofu, and Roasted Vegetables – V

Rice Recipe PDF Coming
Rice Vegan Food image coming soon

Time: Rice: 10 minutes | Tofu: 50 minutes | Chicken: 40 minutes | Vegetables: 30 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)

Recipe source

Ingredients

  • 1 red bell pepper (8 oz, 227 g) sliced (optional)
  • Tofu
  • 7 ounces firm tofu (196 g)
  • ½ Tbsp (0.25 oz, 7 g) olive oil
  • ½ Tbsp (0.25 oz, 7 g) tapioca flour
  • ¼ tsp (0.0412 oz, 1.17 g) garlic powder
  • ⅛ tsp (0.0208 oz, 0.585 g)black pepper
  • Chicken
  • 4 (16 oz, 454 g) Chicken thigh
  • ½ Tbsp (0.25 oz, 7 g) Olive Oil
  • ½ tsp (0.0824 oz, 2.34 g) Salt
  • ½ tsp (0.0824 oz, 2.34 g) Garlic Powder
  • ½ tsp (0.0824 oz, 2.34 g) Onion Powder
  • ¼ tsp (0.0412 oz, 1.17 g) Dried Basil
  • ¼ tsp (0.0412 oz, 1.17 g) Dried Thyme
  • ¼ tsp (0.0412 oz, 1.17 g) Black Pepper
  • ¼ tsp (0.0412 oz, 1.17 g) Paprika
  • Vegetables (V & O)
  • 2 cups (16 oz, 454 g) broccoli florets
  • 2 cups (16 oz, 454 g) mushrooms
  • 2 cups (16 oz, 454 g) chopped butternut squash
  • 1 zucchini, (8 oz, 227 g) sliced and quartered
  • 1 yellow squash, (8 oz, 227 g) sliced and quartered
  • 1 red bell pepper, (8 oz, 227 g) chopped
  • 1 red onion, (8 oz, 227 g) chopped
  • 1 Tbsp (0.5 oz, 14 g) olive oil
  • 1 Tbsp (0.5 oz, 14 g) balsamic vinegar, or more, to taste
  • 6 cloves garlic, (0.75 oz, 21 g) minced
  • ¾ tsp (0.12 oz,3.5 g) dried thyme
  • Salt and freshly ground black pepper, to taste

Instructions *

Tofu
Drain the Tofu

  1. Slice your block of tofu into 2 or 3 even slabs (depending on the shape of your tofu block, each slab should be about 3/4 to 1-inch thick).
  2. Lay some paper towels or a clean tea towel on a flat surface, and place the slabs side by side on top of the paper towels. Cover with another layer of paper towels. Then place a cutting board on top of the tofu, and stack a bunch of heavy cans or pots or whatever you can safely balance on the cutting board. The idea is to put a lot of pressure/weight on the tofu, which will help the excess water to press out into the paper towels.
  3. Let the tofu drain for at least 15-30 minutes. Meanwhile, heat your oven to 400°F.

Cut the Tofu

  1. ce the tofu has drained, remove the weights and paper towels. And use a knife to cut the tofu into your desired shapes. I typically just make little cubes (about 3/4-inch each), but you can cut any size of triangles, rectangles, or other shapes that you’d like.

Coat the Tofu

  1. Add your tofu to a large mixing bowl. Drizzle with olive oil, and toss until evenly coated. Sprinkle evenly with tapioca flour, garlic powder and black pepper. Gently toss until the tofu is evenly coated.
  2. Turn the tofu out onto a parchment-covered baking sheet, and arrange it so that the tofu is in an even layer (not touching). Bake for 15 minutes.
  3. Then remove the baking sheet from the oven, and flip each of the tofu bites so that they can cook evenly on the other side.
  4. Return to the oven for 15-20 more minutes, or until the tofu reaches your desired level of crispiness. Remove the baking sheet from the oven. Serve warm and enjoy!

Chicken

  1. Preheat the oven to 400 degrees. Line a large baking sheet with foil for easy cleanup and set aside.
  2. Remove the chicken thighs from their packaging and pat them dry with paper towels. Arrange the chicken thighs on a prepared baking sheet and drizzle with the olive oil, rubbing the oil into the chicken to coat.
  3. In a small bowl mix together the salt, pepper, garlic powder, onion powder, dried herbs, and paprika. Sprinkle the spices over the chicken evenly.
  4. Bake chicken in a preheated oven for 35-45 minutes.

Vegetables

  1. reheat the oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  2. Place broccoli florets, mushrooms, butternut squash, zucchini, squash, bell pepper and onion in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.
  3. Place into the oven and bake for 12-15 minutes, or until tender. Serve immediately.

* Additional Instructions

  1. To make Omnivore: Replace roasted tofu with roasted chicken thighs.
  2. Related meal uses: Serve leftovers as dinner option.
  3. Suggested Seasonal/Other Substitutions: Bell peppers can be replaced with Poblano, Cubanelle, or Anaheim peppers, broccoli can be replaced with cauliflower or cabbage. Squash can be replaced by eggplant or zucchini.

Replace roasted tofu with roasted chicken thighs.
Serve leftovers as dinner option.
Bell peppers can be replaced with Poblano, Cubanelle, or Anaheim peppers, broccoli can be replaced with cauliflower or cabbage. Squash can be replaced by eggplant or zucchini.

Sweet Potatoes and Collard Greens with BBQ Meatloaf – O

Misc Omnivore PDF
Misc Omnivore

Time: Sweet potatoes: 20 minutes | BBQ meatloaf: 40 minutes | Black beans: 1hour 25 minutes | Collard greens: 20 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)

Recipe source

Ingredients

  • 2 sweet potatoes (16 oz, 454 g)
  • 4 Tbsp (2 oz, 56 g) olive oil
  • 1 tsp (0.16 oz,4.66 g) seasoning salt
  • salt and pepper to taste

Meatloaf

  • ½ lb. (8 oz, 227 g) ground beef
  • 1 large egg
  • 2 tbsp (1 oz, 28 g) bread crumbs
  • 3 Tbsp (1.5 oz, 42 g) BBQ sauce, divided
  • ¼ tsp (0.0412 oz, 1.17 g) smoked paprika
  • ⅛ tsp (0.0208 oz, 0.585 g) garlic powder
  • ¼ tsp (0.0412 oz, 1.17 g) salt

Tofu

  • 7 ounces (196 g) firm tofu
  • ½ Tbsp (0.25 oz, 7 g)olive oil
  • ½ Tbsp (0.25 oz, 7 g) tapioca flour
  • ½ tsp (0.0824 oz, 2.34 g) fine salt
  • ¼ tsp (0.0412 oz, 1.17 g) garlic powder
  • ⅛ tsp (0.0208 oz, 0.585 g) black pepper
  • 2 cups cooked black beans(V & O) (16 oz, 454 g)

Collard greens

  • 2 tbsp (1 oz, 28 g) olive oil
  • 4 cloves garlic, (0.75 oz, 21 g) minced
  • 2 yellow onion, (16 oz, 454 g) diced
  • 2 cups tomatoes, (16 oz, 454 g) diced
  • 2 bunches (16 oz, 454 g) collard greens
  • 2 tsp (0.35 oz, 10 g) apple cider vinegar
  • 2 tsp (0.35 oz, 10 g) paprika
  • 1 tsp (0.16 oz,4.66 g) sea salt, to taste
  • ¼ (0.0412 oz, 1.17 g) tsp black pepper, to taste

Instructions *

  1. Preheat the oven to 400ºF.
  2. Peel the sweet potato and cut it into ½” to 3/4″ cubes.
  3. Place the sweet potatoes on a large baking sheet. Drizzle the olive oil over the sweet potatoes. Sprinkle the seasoning salt over the sweet potatoes and season with a pinch of salt and pepper. Use your hands to toss them until they are coated in oil and spices.
  4. Transfer the baking sheet to the preheated oven and roast the sweet potatoes for 15 minutes. While the potatoes are roasting, prepare the meatloaf.

Meatloaf

  1. In a medium bowl combine the ground beef, egg, bread crumbs, 1 Tbsp of BBQ sauce, smoked paprika, garlic powder, and salt. Work the ingredients together with your hands or a fork until they are well combined.
  2. Divide the meatloaf mixture in two and shape each half into a flattened oval.
  3. After the sweet potatoes have roasted for 15 minutes, remove the baking sheet. Push to the side a bit to make room for the meatloaves.
  4. Place the shaped meatloaves in the center and then spread 1 Tbsp of BBQ sauce over each loaf.

Tofu

  1. Slice your block of tofu into 2 or 3 even slabs (depending on the shape of your tofu block, each slab should be about ¾”-1”thick). Lay some paper towels or a clean tea towel on a flat surface, and place the slabs side by side on top of the paper towels. Cover with another layer of paper towels. Then place a cutting board on top of the tofu, and stack heavy cans or pots or whatever you can safely balance on the cutting board. The idea is to put a lot of pressure/weight on the tofu, which will help the excess water to press out into the paper towels. Let the tofu drain for at least 15-30 minutes.
  2. Meanwhile, heat your oven to 205C/400°F. Once the tofu has drained, remove the weights and paper towels. Use a knife to cut the tofu into desired shapes. Make small ¾” cubes, but you can cut any size of triangles, rectangles, or other shapes that you’d like.
  3. Add the tofu to a large mixing bowl. Drizzle with olive oil and toss until evenly coated. Sprinkle evenly with tapioca flour, salt, garlic powder, and black pepper. Gently toss until the tofu is evenly coated. Turn the tofu out onto a parchment-covered baking sheet, and arrange it so the tofu is in an even layer (not touching). Bake for 15 minutes.
  4. Then remove the baking sheet from the oven and flip each of the tofu bites so that they cook evenly on the other side. Return to the oven for 15-20 more minutes, or until the tofu reaches your desired level of crispiness. Remove the baking sheet from the oven. Serve warm and enjoy!

Collard greens

  1. Prepare the collard greens by removing thick central ribs, stacking the leaves, and slicing into thin strips. Heat oil in a large, heavy-bottomed skillet over medium-low heat. Add the garlic and onion and cook until the onions become translucent and fragrant, about 8-10 minutes.
  2. Stir in the tomatoes and increase heat to medium. Cook until soft, about 3 minutes.
  3. Add the chopped collard greens, salt, pepper, paprika, vinegar, and stir until the greens are coated with the mixture. Reduce the heat to low, and cook until the greens are wilted and dark green, about 15-20 minutes, stirring frequently. Add a few tablespoons of water, if needed, throughout the cooking process. Turn off heat and serve.

* Special Instructions

  1. To make Vegan: Replace meatloaf with tofu.
  2. Related meal uses: Serve leftovers as breakfast option.
  3. Suggested Seasonal/Other Substitutions: Collard greens can be replaced with kale or spinach.

Replace meatloaf with tofu.
Serve leftovers as a breakfast option.
Collard greens can be replaced with kale or spinach.

Roasted Sweet Potato, Wilted Garlic Kale, Poached Egg and Almonds – O

Potato Vegan PDF
Potato Food Image coming

Time: 25 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)

Recipe source

Ingredients

  • 300g (10.5 oz)peeled sweet potato cut into 1cm thick rounds
  • 1 tsp (0.16 oz,4.66 g) extra virgin olive oil
  • 4 garlic cloves, (0.75 oz, 21 g) thinly sliced
  • 75g (2.65 oz) trimmed kale, coarsely chopped
  • 2 eggs, poached
  • 1 Tbsp (0.5 oz, 14 g) natural almonds, chopped
  • 1 cup baked beans (VEGAN) (8 oz, 227 g)

Instructions *

  1. Preheat oven to 180C/350F. Line a baking tray with parchment paper. Place potatoes on the prepared tray and lightly spray with olive oil. Roast for 20-25 minutes or until golden and tender.
  2. Heat the oil in a large non-stick frying pan over medium-high heat. Add garlic and cook, stirring, for 30 seconds or until aromatic. Add kale and stir until just wilted.
  3. Divide the potatoes among serving plates. Top with wilted kale mixture and poached eggs. Sprinkle with the almonds

* Special Instructions

  1. Related meal uses: Serve leftovers as lunch option.
  2. Suggested Seasonal/Other Substitutions: Kale can be replaced with swiss chard, mustard greens, chinese broccoli, broccoli raab, turnips, collard greens, spinach, baby spinach, cabbage, romaine lettuce, iceberg lettuce.

Replace eggs with baked beans.
Serve leftovers as lunch option
Kale can be replaced with swiss chard, mustard greens, chinese broccoli, broccoli raab, turnips, collard greens, spinach, baby spinach, cabbage, romaine lettuce, iceberg lettuce.

Farfalle/Bowtie Herb Pasta and Broccoli with Chicken Thighs – O

PDF Coming soon
Omnivire Food Image coming soon

Time: Pasta: 15 minutes | Chicken: 40 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)

Recipe source

Ingredients

  • 8 oz. (227 gg) pasta
  • 300g (10.5 oz) frozen broccoli florets
  • 2 tbsp (1 oz, 28 g) butter
  • 3 Tbsp (1.5 oz, 45 g) olive oil (VEGAN)
  • 2 tbsp (1 oz, 28 g)grated parmesan
  • 3 Tbsp (1.5 oz, 45 g) nutritional yeast (VEGAN)
  • Salt to taste
  • Freshly cracked pepper to taste
  • Fresh herbs mix (basil and cilantro) chopped
  • pinch of crushed red pepper (optional)

Chicken thighs

  • 4 chicken thighs (16 oz, 454 g)
  • 1 egg beaten
  • ½ cup (4 oz, 113. g) flour
  • ¼ tsp (0.0412 oz, 1.17 g) each salt and pepper
  • 1 cup (8 oz) panko bread crumbs
  • ¼ tsp (0.0412 oz, 1.17 g) oregano
  • ¾ tsp (0.12 oz,3.5 g) garlic powder
  • ¼ tsp (0.0412 oz, 1.17 g) onion powder
  • ⅛ tsp (0.0208 oz, 0.585 g) dried basil
  • Olive Oil
  • 2 cups cooked chickpeas (VEGAN) (16 oz, 454 g)

Instructions *

  1. Bring a pot of water to a boil, then add the pasta. Boil until the pasta is al dente (7-10 minutes).
  2. Add the frozen broccoli florets to the boiling pasta water, turn off the heat, and let sit for 1-2 minutes, or until the broccoli is tender-crisp.
  3. Drain the pasta and broccoli in a colander.
  4. Transfer the pasta and broccoli back to the pot (with the heat off) or to a bowl and add the butter. Toss until the butter has melted and coated everything. Add the parmesan, salt, freshly cracked pepper, and red pepper flakes, then toss to coat again. Taste and adjust seasoning as needed. Serve immediately with fresh chopped herbs.

Chicken thighs

  1. Beat eggs and set aside.
  2. Mix flour, salt and pepper in a shallow dish. In another dish, combine Panko, bread crumbs and seasonings.
  3. Dip chicken in flour and shake off any excess. Dip in the egg mixture and then into the bread crumbs. Gently press the crumbs to adhere. Generously coat the chicken with olive oil on each side and place on a rimmed baking sheet.
  4. Bake for 25-28 min or until the chicken reaches 165°F

* Special Instructions

  1. To serve Vegan: Replace chicken thighs with chickpeas and parmesan with nutritional yeast.
  2. Related meal uses: Serve leftovers as dinner option.
  3. Suggested Seasonal/Other Substitutions: Broccoli can be replaced by cauliflower, cabbage, or leafy greens. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.

Replace chicken thighs with chickpeas and parmesan with nutritional yeast.
Serve leftovers as dinner option.
Broccoli can be replaced by cauliflower, cabbage, or leafy greens. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.

Brown Rice with Stir-Fried Chicken and Broccoli – O

Rice Vegan Recipe coming soon
Rice Vegan coming soon

Time: Rice: 42 minutes | Chicken: 30 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)

Recipe source

Ingredients

  • 4 (32 oz) cups cooked brown rice

Stir fried chicken and broccoli

  • 150g (5 oz) trimmed broccoli florets
  • 2 (12 oz) chicken breast diced
  • 25g (1 oz) ground ginger
  • 4 garlic cloves, (.75 oz, 21 g) cut into shreds
  • 2 red onions (16 oz), sliced
  • 2 roasted red peppers, from a jar, cut into cubes
  • 4 tsp (0.7 oz, 20 g) olive oil
  • 2 tsp (0.35 oz, 10 g) mild chili powder
  • 2 tbsp (1 oz, 28 g) soy sauce
  • 2 tbsp (1 oz, 28 g) honey
  • 2 cups Black beans (16 oz, 454 g) (VEGAN)
  • 1 small head broccoli florets (VEGAN) (10 oz, 280 g)

Instructions *

  1. Bring a large pot of water to boil, using at least 6 cups water per 1 cup rice.
  2. Rinse the rice in a fine mesh colander under running water to remove excess starch.
  3. Add the rice to the boiling water. Reduce the temperature as necessary to prevent overflow, but maintain a steady boil. Boil, uncovered, for 30 minutes.
  4. Drain off the remaining cooking water and return the rice to the pot. Cover the pot and let the rice rest, off the heat, for 10 minutes. Fluff, season as desired.
  5. Place 1-2″ of water in the bottom of a pot with a lid and heat over high heat until boiling. Add broccoli and place the lid on top. Cook for 3-4 minutes.
  6. Carefully and quickly place broccoli in a colander (strainer) and run cold water over broccoli. Serve with rice and black beans for vegan.

Chicken

  1. Put the kettle on to boil and tip the broccoli into a medium pan ready to go on the heat. Pour the water over the broccoli then boil for 4 minutes.
  2. Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic, and onion for 2 minutes, add the mild chili powder and stir briefly.
  3. Add the chicken and stir-fry for 2 additional minutes. Drain the broccoli and reserve the water. Tip the broccoli into the wok with the soy, honey, red pepper, and 4 Tbsp broccoli water then cook until heated through.

* Special Instructions

  1. To make Vegan: Replace chicken and serve rice with black beans and broccoli.
  2. Related meal uses: Serve leftovers as an option for breakfast.
  3. Suggested Seasonal/Other Substitutions: Broccoli can be replaced with cauliflower or bok choy

Replace chicken and serve rice with black beans and broccoli.
Serve leftovers as an option for breakfast.

Broccoli can be replaced with cauliflower or bok choy

Vegetable Quinoa Muffins – V

Quinoa-Vegan-Recipe-PDF
Quinoa-Vegan-FoodImage

Time: 30 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • ⅓ cup (2.67 oz, 75.67 g) whole wheat flour
  • ⅓ cup (2.67 oz, 75.67 g) cooked quinoa (V&O)
  • ⅓ tsp (0.056 oz) baking powder
  • ⅛ tsp (0.02083 oz) baking soda
  • ⅓ tsp (0.06 oz, 1.67 g) curry powder
  • ⅛ tsp (0.0208 oz, 0.585 g) tsp turmeric
  • ⅓ cup (2.67 oz, 75.67 g) grated carrots
  • ⅓ cup (2.67 oz, 75.67 g) finely chopped broccoli florets
  • ⅛ cup (1 oz, 28 g) cup olive oil
  • ½ (4 oz, 113 g) cup full-fat unsweetened coconut milk
  • 2 tsp (0.35 oz, 10 g) chia seeds
  • 4 each (16 oz, 454 g)Sausage or bacon (OMNIVORE)

Instructions *

  1. Preheat the oven to 175C/350F.
  2. In a large bowl, combine all the dry ingredients. In a separate bowl, combine all the wet ingredients.
  3. Pour wet ingredients into the dry and mix with a spoon until well incorporated. Don’t over mix.
  4. Spoon batter evenly into a greased or lined 12-cup muffin pan.
  5. Bake for 15-20 minutes, until the inserted toothpick comes out clean. Cool for 5 minutes in the pan before transferring them to a wire rack.

* Special Instructions

  1. To make Omnivore: Serve with sausage or bacon.
  2. Related meal uses: Serve leftovers as lunch option.
  3. Suggested Seasonal/Other Substitutions: Broccoli can be replaced with cauliflower, cabbage, or leafy greens.

Serve with sausage or bacon.
Serve leftovers as lunch option.
Broccoli can be replaced with cauliflower, cabbage, or leafy greens.

Garlic Brussels Sprouts Potatoes and Baked Tofu – V

Potato Vegan PDF
Potato Vegan

Time: Potatoes: 40 minutes | Tofu: 50 minutes | Chicken: 40 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 2 lb (32 oz, 908 g) potatoes, peeled and parcooked
  • 5 cloves garlic,(1 oz, 28 g) minced
  • 1 cup (8 oz, 227 gg) onions, chopped</li
  • 1 Tbsp (0.5 oz, 14 g) garlic powder, optional
  • 2 cups (16 oz, 454 g) Brussels sprouts, cleaned and halved
  • ¼ cup (2 oz, 56.75 g) olive oil
  • salt, pepper to taste

Tofu

  • 7 ounces (196 g) firm tofu
  • ½ Tbsp (0.25 oz, 7g) olive oil
  • ½ Tbsp (0.25 oz, 7g) tapioca flour
  • ¼ tsp (0.0412 oz, 1.17 g) garlic powder
  • ⅛ tsp (0.0208 oz, 0.585 g) black pepper

Chicken (OMNIVORE)

  • 2 chicken thighs(8 oz, 227 g)
  • ½ Tbsp (0.25 oz, 7g) olive oil
  • ½ tsp (0.088 oz,2.5 g) salt
  • ½ tsp (0.088 oz,2.5 g) garlic powder
  • ½ tsp (0.088 oz,2.5 g) onion powder
  • ½ tsp (0.088 oz,2.5 g) Italian seasoning
  • ¼ tsp (0.0412 oz, 1.17 g) black pepper
  • ¼ tsp (0.0412 oz, 1.17 g) paprika

Instructions *

  1. Boil or steam the potatoes, but don’t cook them completely, about 15-20 minutes max, depending on the variety of potato. Let cool and cut into inch-sized chunks.
  2. For making the garlic Brussels sprouts, heat a pan with half of the oil. Add onions, Brussels sprouts, and garlic and roast for 10 minutes or until lightly browned and golden.
  3. Add optional garlic powder and mix with the potatoes and more of the oil. Cook for another 10 minutes until the potatoes are completely done. Alternatively you can put the garlic, Brussels sprouts, and onions on a baking sheet prepared with parchment paper. Season with salt and pepper.
  4. Roast everything for about 10 minutes at 220C/425F. Then add potatoes, and continue roasting for an extra 15 minutes

Tofu

  1. Drain the tofu. Slice the block of tofu into 2 or 3 even slabs (depending on the shape of your tofu block, each slab should be about 3/4 to 1-inch thick).
  2. Lay some paper towels or a clean tea towel on a flat surface and place the slabs side by side on top of the paper towels. Cover with another layer of paper towels and place a cutting board on top of the tofu, then stack some heavy cans, pots or whatever you can safely balance on the cutting board. The idea is to put considerable pressure on the tofu, which expels the excess water into the paper towels. Let the tofu drain for at least 15-30 minutes.
  3. Meanwhile, heat your oven to 205C/400°F. Once the tofu has drained, remove the weights and paper towels. Using a knife cut the tofu into ¾” cubes.
  4. Add the tofu to a large mixing bowl. Drizzle with olive oil and toss until evenly coated. Sprinkle evenly with tapioca flour, salt, garlic powder, and black pepper. Gently toss until the tofu is evenly coated.
  5. Turn the tofu out onto a parchment-covered baking sheet and arrange so the tofu is in an even layer (not touching). Bake for 15 minutes, remove the baking sheet from the oven, and flip each of the tofu bites so that they cook evenly on the other side.
  6. Return to the oven for 15-20 minutes or until the tofu reaches your desired level of crispiness. Remove the baking sheet from the oven. Serve warm and enjoy!

* Special Instructions

  1. To make Omnivore: Replace tofu with oven roasted chicken.
  2. Related meal uses: Serve leftovers as dinner option.
  3. Suggested Seasonal/Other Substitutions: Brussel sprouts can be replaced with cabbage or fresh broccoli tips (florets). Tapioca flour can be replaced by pureed beans and vegetables, whole wheat flour, tapioca flour, arrowroot powder, greek yogurt, flaxseed meal, and/or nut butters.

Replace tofu with oven roasted chicken.
Serve leftovers as dinner option.
Brussel sprouts can be replaced with cabbage or fresh broccoli tips (florets). Tapioca flour can be replaced by pureed beans and vegetables, whole wheat flour, tapioca flour, arrowroot powder, greek yogurt, flaxseed meal, and/or nut butters.

One Pan Potato and Portuguese Chicken – O

Misc Omnivore PDF
Misc Omnivore

Time: Omnivore Potato: 1 hour 30 minutes | Vegan Potato: 1 hour 35 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 4 chicken thighs (16 oz, 454 g)
  • 400g (14 oz) potatoes chopped into wedges
  • One bunch 450g (16 oz) carrots, chopped into pieces if large
  • One medium 100g (3.5 oz) onion, chopped into 4 wedges
  • 3 Tbsp (1.5 oz, 45 g olive oil, divided
  • ¼ cup (2 oz, 56.75 g) lemon juice (or 2 tbsp (1 oz, 28 g) cider vinegar)
  • 1 Tbsp (0.5 oz, 14 g) honey
  • 1 tsp (0.175 oz, 5 g) chili powder
  • 1 Tbsp (0.5 oz, 14 g) smoked paprika
  • 2 tbsp (1 oz, 28 g) fresh oregano leaves or ½ tsp (0.088 oz,2.5 g dried
  • 1 tsp (0.175 oz, 5 g) fresh thyme leaves or ¼ tsp (0.0412 oz, 1.17 g) dried
  • 2 or 3 (.375 oz, 10.5 g) cloves finely chopped garlic
  • ¼ tsp (0.0412 oz, 1.17 g) Salt
  • ¼ tsp (0.0412 oz, 1.17 g)black pepper
  • 200g (7 oz) kidney beans (VEGAN)

Instructions *

  1. Boil or steam the potatoes, but don’t cook them completely, about 15-20 minutes max, depending on the variety of potato. Let cool and cut into inch-sized chunks.
  2. For making the garlic Brussels sprouts, heat a pan with half of the oil. Add onions, Brussels sprouts, and garlic and roast for 10 minutes or until lightly browned and golden.
  3. Add optional garlic powder and mix with the potatoes and more of the oil. Cook for another 10 minutes until the potatoes are completely done. Alternatively you can put the garlic, Brussels sprouts, and onions on a baking sheet prepared with parchment paper. Season with salt and pepper.
  4. Roast everything for about 10 minutes at 220C/425F. Then add potatoes, and continue roasting for an extra 15 minutes.

Chicken

  1. Preheat oven to 400 degrees. Line a large baking sheet with foil for easy cleanup and set aside.
  2. Remove the chicken thighs from their packaging and pat them dry with paper towels. Arrange the chicken thighs on a prepared baking sheet and drizzle with olive oil, rubbing the oil into the chicken to coat.
  3. In a small bowl mix together the salt, pepper, garlic powder, onion powder, Italian seasoning, and paprika. Sprinkle the spices over the chicken evenly. Bake chicken in a preheated oven for 35-45 minutes.

Tofu

  1. Drain the tofu. Slice the block of tofu into 2 or 3 even slabs (depending on the shape of your tofu block, each slab should be about 3/4 to 1-inch thick).
  2. Lay some paper towels or a clean tea towel on a flat surface and place the slabs side by side on top of the paper towels. Cover with another layer of paper towels and place a cutting board on top of the tofu, then stack some heavy cans, pots or whatever you can safely balance on the cutting board. The idea is to put considerable pressure on the tofu, which expels the excess water into the paper towels. Let the tofu drain for at least 15-30 minutes.
  3. Meanwhile, heat your oven to 205C/400°F. Once the tofu has drained, remove the weights and paper towels. Using a knife cut the tofu into ¾” cubes.
  4. Add the tofu to a large mixing bowl. Drizzle with olive oil and toss until evenly coated. Sprinkle evenly with tapioca flour, salt, garlic powder, and black pepper. Gently toss until the tofu is evenly coated.
  5. Turn the tofu out onto a parchment-covered baking sheet and arrange so the tofu is in an even layer (not touching). Bake for 15 minutes, remove the baking sheet from the oven, and flip each of the tofu bites so that they cook evenly on the other side.
  6. Return to the oven for 15-20 minutes or until the tofu reaches your desired level of crispiness. Remove the baking sheet from the oven. Serve warm and enjoy!

* Special instructions

  1. To make Vegan: Replace chicken with beans.
  2. Related meal uses: Serve leftovers as breakfast option.
  3. Suggested Seasonal/Other Substitutions: Serve with any available greens.

Replace tofu with oven roasted chicken.
Serve leftovers as dinner option.
Brussel sprouts can be replaced with cabbage or fresh broccoli tips (florets). Tapioca flour can be replaced by pureed beans and vegetables, whole wheat flour, tapioca flour, arrowroot powder, greek yogurt, flaxseed meal, and/or nut butters.

Farfalle/Bowtie Herb Pasta and Broccoli with Chicken Thighs – O

Pasta Omnivore PDF
Pasta Omnivore

Time: Pasta: 15 minutes | Chicken: 40 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 8 oz. (227 gg) pasta
  • 300g (10.5 oz) frozen broccoli florets
  • 2 tbsp (1 oz, 28 g) butter
  • 3 Tbsp (1.5 oz, 45 g) olive oil (VEGAN)
  • 2 tbsp (1 oz, 28 g)grated parmesan
  • 3 Tbsp (1.5 oz, 45 g) nutritional yeast (VEGAN)
  • Salt to taste
  • Freshly cracked pepper to taste
  • Fresh herbs mix (basil and cilantro) chopped
  • pinch of crushed red pepper (optional)

Chicken thighs

  • 4 chicken thighs (16 oz, 454 g)
  • 1 egg beaten
  • ½ cup (4 oz, 113. g) flour
  • ¼ tsp (0.0412 oz, 1.17 g) each salt and pepper
  • 1 cup (8 oz) panko bread crumbs
  • ¼ tsp (0.0412 oz, 1.17 g) oregano
  • ¾ tsp (0.12 oz,3.5 g) garlic powder
  • ¼ tsp (0.0412 oz, 1.17 g) onion powder
  • ⅛ tsp (0.0208 oz, 0.585 g) dried basil
  • Olive Oil
  • 2 cups cooked chickpeas (VEGAN) (16 oz, 454 g)

Instructions *

  1. Bring a pot of water to a boil, then add the pasta. Boil until the pasta is al dente (7-10 minutes).
  2. Add the frozen broccoli florets to the boiling pasta water, turn off the heat, and let sit for 1-2 minutes, or until the broccoli is tender-crisp.
  3. Drain the pasta and broccoli in a colander.
  4. Transfer the pasta and broccoli back to the pot (with the heat off) or to a bowl and add the butter. Toss until the butter has melted and coated everything. Add the parmesan, salt, freshly cracked pepper, and red pepper flakes, then toss to coat again. Taste and adjust seasoning as needed. Serve immediately with fresh chopped herbs.

Chicken thighs

  1. Beat eggs and set aside.
  2. Mix flour, salt and pepper in a shallow dish. In another dish, combine Panko, bread crumbs and seasonings.
  3. Dip chicken in flour and shake off any excess. Dip in the egg mixture and then into the bread crumbs. Gently press the crumbs to adhere. Generously coat the chicken with olive oil on each side and place on a rimmed baking sheet.
  4. Bake for 25-28 min or until the chicken reaches 165°F

* Special instructions

  1. To serve Vegan: Replace chicken thighs with chickpeas and parmesan with nutritional yeast.
  2. Related meal uses: Serve leftovers as dinner option.
  3. Suggested Seasonal/Other Substitutions: Broccoli can be replaced by cauliflower, cabbage, or leafy greens. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.

Replace chicken thighs with chickpeas and parmesan with nutritional yeast.
Serve leftovers as dinner option.
Broccoli can be replaced by cauliflower, cabbage, or leafy greens. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.

Black Bean, Tofu and Avocado Rice Bowl -V

Misc Vegan

Time 45 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions).
Recipe source

Ingredients

  • 2 tbsp (1 oz, 28 g) olive oil
  • 1 onion, (8 oz, 227 g) chopped
  • 3 garlic cloves, (0.5 oz, 14 g) crushed
  • 2 tsp (0.35 oz, 10 g) ground cumin
  • 2 cans (800g 28oz) cooked black beans (V&O)
  • Zest 2 lemons, then 1 juiced, the other cut into wedges to serve
  • 400 g (14 oz) pack tofu, halved through the center, then chopped into small chunks
  • 2 tsp (0.35 oz, 10 g) smoked paprika
  • 2 small ripe avocados, (10 oz, 280 g) halved, stoned, peeled and chopped
  • small bunch cilantro, leaves only
  • 2 cups (16 oz, 454 g) brown rice
  • 12 cups (96 oz, 2724 g) water
  • Salt to taste
  • 1 red bell pepper, (8 oz, 227 g) thinly sliced (optional)
  • 4 large eggs (OMNIVORE)

Instructions *

  1. Boil Eggs.
  2. Heat the broiler to High. Heat half the oil in a frying pan, add the onion and cook, stirring, for 5 mins or so until soft.
  3. Add the garlic and sizzle for 30 secs more, then stir in the cumin and black beans. Cook for 5 mins until the beans start to pop and are hot through. Stir through the lemon zest and lemon juice, and season.
  4. While the beans cook, half the tofu block through the center then chop into small chunks and put the tofu in a bowl and gently toss through the remaining oil, the paprika and some seasoning/salt.
  5. Line a baking tray with foil and arrange the tofu on top. Cook under the broiler for 5 mins each side until charred all over.
  6. Add the rice to the boiling water. Reduce the temperature as necessary to prevent overflow, but maintain a steady boil. Boil, uncovered, for 30 minutes.
  7. Drain off the remaining cooking water and return the rice to the pot. Cover the pot and let the rice rest, off the heat, for 10 minutes.
  8. Divide between bowls. Top with the beans, tofu, avocado, cilantro and a wedge of lime. Add a few slices of bell pepper(optional).

* Special instructions

  1. To make Omnivore: Replace tofu with boiled eggs.
  2. Related meal uses: Serve leftovers as a dinner option.
  3. Suggested Seasonal/Other Substitutions: Lemon juice can be replaced with lime in this recipe.

Replace tofu with boiled eggs.
Serve leftovers as a dinner option.
Lemon juice can be replaced with lime in this recipe.

Scallion Hummus Pasta with Chicken Thighs – O

Misc Omnivore PDF
Misc Omnivore

Time: Pasta: 30 minutes | Chicken: 20 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions).
Recipe source

Ingredients

Pasta

  • 1 cup (8 oz, 227 g) chickpeas
  • ¼ cup (2 oz, 56 g) olive oil
  • 1 fresh lemon, or ¼ cup (2 oz, 56 g) lemon juice
  • ⅛ cup (1 oz,28 g) sesame oil or ¼ cup (2 oz, 56 g) greek yogurt
  • 4 cloves garlic (0.5 oz, 14 g), or 1 tsp (0.175 oz, 5 g) garlic powder
  • ¼ tsp (0.0412 oz, 1.17 g) ground cumin
  • Salt to taste
  • 6 scallions (4 oz, 113.5 g)
  • ½ cup (4 oz, 113.5 g) chopped onions
  • 16 oz. (454 g) fettuccine pasta
  • 4 cups (32 oz, 908 g) black beans (VEGAN)
  • Chicken thighs (OMNIVORE)
  • ¾ Tbsp (.375 oz, 10.5 g) olive oil
  • 4 boneless skinless chicken thighs (16 oz, 454 g)
  • ¼ tsp (0.0412 oz, 1.17 g) onion powder
  • ¼ tsp (0.0412 oz, 1.17 g) garlic powder
  • ¼ tsp (0.0412 oz, 1.17 g) chili powder
  • Salt and fresh ground pepper, to taste
  • ½ Tbsp (0.25 oz, 7g) butter
  • 2 cloves garlic, (0.25 oz, 7g) minced
  • ¼ cup (2 oz, 56 g) chicken broth

Instructions *

  1. Prep and cook chickpeas. Drain the chickpeas and add them to a food processor along with the olive oil, juice from the lemon (about ¼ cup), sesame oil or greek yogurt, garlic, cumin, and salt. Pulse the ingredients, adding a small amount of water if needed to keep it moving, until the hummus is smooth.
  2. Slice the scallions (both white and green ends) and onions. Add the green onion and chopped onion into the hummus in the food processor and process again until only small flecks of green remain. Taste the hummus and adjust the salt, lemon, or garlic if needed.
  3. Cook the pasta, reserve one cup of the cooking water, then drain the cooked pasta in a colander.
  4. Return the drained pasta to the pot with the heat turned off. Add about ¾ of the hummus to the pasta and stir until the pasta is evenly coated (add more hummus if needed). Add the reserved pasta water as needed to keep the mixture smooth and saucy.

* Special instructions

  1. To make Vegan: Replace chicken thighs with side dish of seasoned black beans.
  2. Related meal uses: Serve leftover chicken as breakfast option with pancakes.
  3. Suggested Seasonal/Other Substitutions: N/A

Replace chicken thighs with side dish of seasoned black beans.
Serve leftover chicken as breakfast option with pancakes.

Fluffy Vegan Pancakes – V

Misc Vegan PDF
Misc Vegan

Time: 15 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions).
Recipe source

Ingredients

  • ½ cup (4 oz, 113.5 g) mashed banana (about 1 medium banana)
  • 1 cup (8 oz, 227 g) coconut milk from powder
  • 2 tbsp (1 oz, 28 g) olive oil
  • 1 tsp (0.175 oz, 5 g) Malagasy vanilla
  • 1.5 cups 1 ½ cups (12 oz, 340.5 g) flour (white, whole wheat pastry or white whole wheat)
  • 1 Tbsp (0.5 oz, 14 g) baking powder

Instructions *

  1. In a medium bowl, mash ½ cup banana. Add the coconut milk, oil, and vanilla. Whisk until well combined.
  2. Add flour to the wet ingredients, then sprinkle the baking powder, salt and cinnamon (if using) on top of the flour. Mix until just combined with a wooden spoon. The batter will be lumpy.
  3. Heat a large griddle pan or pan over medium-high heat. Drop about 1/3 cup of the batter onto the griddle. Cook until bubbles form, then flip and cook until golden brown on the other side, about 1-2 minutes.
  4. Repeat with all the remaining batter. Serve with vegan butter, pure maple syrup and more sliced bananas. These pancakes freeze well, and the recipe can be easily doubled, tripled or quadrupled.

* Special instructions

  1. To make Omnivore: Serve with leftover chicken thighs from dinner or any other available protein.
  2. Related meal uses: Serve leftover pancakes with nut butter and jelly as a lunch alternative.
  3. Suggested Seasonal/Other Substitutions: Use 1/2 teaspoon cinnamon as topping or in mix. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.

Serve with leftover chicken thighs from dinner or any other available protein.
Serve leftover pancakes with nut butter and jelly as a lunch alternative.
Use 1/2 teaspoon cinnamon as topping or in mix. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.

Tomato Pasta Salad with Balsamic Vinaigrette and Sardines – O

Misc Omnivore PDF
Mics Omnivore

Time: Pasta salad: 25 minutes | Peas: 3 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 24 oz (681 g)bowtie pasta
  • Salt for pasta water
  • 4 cups(8 oz, 227 g) fresh spinach
  • 1 lb (16 oz, 454 g) grape tomatoes
  • ½ cup (4 oz, 113.5 g) cottage cheese (for serving)

Parmesan balsamic vinaigrette

  • ½ cup (4 oz, 113.5 g) olive oil
  • ¼ cup (2 oz, 56.75 g) balsamic vinegar
  • 2 Tbsp (1 oz, 28 g) mayonnaise or dairy-free vegan mayonnaise
  • 1 Tbsp (0.5 oz, 14 g) mustard
  • 2 cloves garlic, (0.35 oz, 10 g) minced
  • 1 tsp (0.175 oz, 5 g) dried basil
  • Salt to taste
  • Freshly cracked pepper
  • 8 oz (227 g) canned sardines, seasoned with black pepper to taste

Peas (VEGAN)

  • 1 cup (8 oz, 227 g) frozen peas
  • 2 garlic cloves (0.35 oz, 10 g)
  • 2 tbsp (1 oz, 28 g) olive oil
  • 1 Tbsp (0.5 oz, 14 g) vegan butter
  • Salt to taste
  • Fresh ground pepper
  • Zest of ¼ lemon, optional

Instructions *

  1. Fill a pot with water and add a pinch of salt. Cover the pot and bring it to a boil over high heat. Once boiling, add the pasta and continue to boil until the pasta is tender.
  2. Drain the pasta in a colander, give it a brief rinse with cool water, and let it drain well while you prepare the rest of the salad.
  3. While waiting for the pasta to cook, prepare the rest of the salad. Start with the Parmesan Balsamic Vinaigrette. Combine all the dressing ingredients in a jar or blender. Either blend until combined or shake until the ingredients are well combined. Set the dressing aside until needed.
  4. Roughly chop the spinach and slice the grape tomatoes in half. Add the spinach, tomatoes, and sardines.
  5. Once the pasta is well drained and mostly cool, add it to the bowl with the vegetables and crushed cottage cheese (for omnivores) Make sure the pasta is no longer hot so it doesn’t wilt the spinach.

Peas

  1. Rinse the peas under warm water and shake off excess liquid.
  2. Smash and peel the garlic cloves.
  3. Add the butter and olive oil to a large skillet over medium-high heat.
  4. Add the smashed garlic and frozen peas and cook for 2 minutes until warmed through but still bright green. Zest the lemon. Season with salt, fresh ground pepper and lemon zest and serve immediately.

* Special instructions

  1. To make Vegan: Replace sardines with green peas.
  2. Related meal uses: Serve leftover peas as a vegan protein for dinner.
  3. Suggested Seasonal/Other Substitutions: Spinach can be replaced with chard or kale.

Replace sardines with green peas.
Serve leftover peas as a vegan protein for dinner.
Spinach can be replaced with chard or kale.

Baked Potatoes and Green Peas – V

Misc Vegan PDF
Misc Vegan

Time: Potatoes : 52 minutes | Peas: 3 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 4 large Yukon Gold potatoes, roughly 2 lb (32 oz, 908 g), scrubbed clean of any dirt
  • 2 tbsp (1 oz, 28 g)olive oil
  • 1 Tbsp (0.5 oz, 14 g) butter
  • Pinch of salt (each potato)
  • Pinch of freshly-cracked black pepper (each potato)

Peas

  • 4 cups (32 oz, 908 g) green peas (V&O)
  • 4 garlic clove (0.7 oz, 20 g)
  • 1 Tbsp (0.5 oz, 14 g) olive oil
  • Fresh ground pepper
  • Zest of ¼ lemon, optional
  • 4 each (8 oz, 227 g) Bacon or Sausages (OMNIVORE)

Instructions *

  1. Heat oven to 450°F (232 °C ). Using a dinner fork or a small paring knife, poke the potato at least 10 times on all sides.
  2. Place the potato on the oven wire rack with a baking sheet beneath the rack. Bake for 25 minutes.
  3. Remove the baking sheet from the oven. Using a pastry brush, brush the outside of the potato with olive oil until completely coated on all sides. Sprinkle the potato with a pinch of Kosher salt and pepper, and place the potato back on the baking sheet reverse-side-up, so that it can cook evenly on both sides. Bake for an additional 20 minutes.
  4. Using an oven mitt, carefully squeeze the potato to check for doneness. If the insides are soft and give in under pressure, remove the potato from the oven. Otherwise, continue cooking in 5-minute increments until the potato is soft.
  5. Using a small paring knife, slice halfway through the potato lengthwise. Then give it a gentle squeeze to open. Serve immediately, with your desired toppings.

Peas

  1. Rinse the peas under warm water and shake off excess liquid.
  2. Smash and peel the garlic cloves.
  3. Add the butter and olive oil to a large skillet over medium-high heat.
  4. Add the smashed garlic and frozen peas and cook for 2 minutes until warmed through but still bright green. Zest the lemon. Season with salt, fresh ground pepper and lemon zest and serve immediately.

* Special Instructions

  1. To make Omnivore: Serve with bacon or side protein
  2. Related meal uses: Serve leftovers as breakfast meal option.
  3. Suggested Seasonal/Other Substitutions: Peas can be replaced with Edamame

Serve with bacon or side protein
Serve leftovers as breakfast meal option.
Peas can be replaced with Edamame

Spinach Salad with Butternut Squash, Roasted Potatoes and Cayenne Spiced Pecans

Misc Vegan PDF
Misc Vegan

Time: 25 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 2 1/2 cups (20 oz) unsalted walnuts
  • 1/4 cup (2 oz) butter, melted
  • 1/2 tsp (0.083 oz) cayenne pepper
  • 3 Tbs (1.5 oz) brown sugar
  • 1/4 tsp (0.0417 oz )salt
  • 1 medium (40 oz) butternut squash, peeled de-seeded and diced
  • 1.5 lb (24 oz) bag of baby red potatoes
  • 1 (8 oz) red onion, diced
  • 6 Tbs (3 oz) olive oil, divided
  • 1/2 tsp (0.083 oz)salt
  • 1/2 tsp (0.083 oz) pepper
  • 2 tsp (0.033 oz) Italian Seasoning
  • 3 cups (24 oz) fresh spinach leaves
  • 1/4 cup (2 oz) crasins
  • juice of 1 lemon

Instructions *

  1. Set oven to 375 degrees. In medium bowl toss walnuts with melted butter, cayenne, brown sugar and salt then place on sheet pan.
  2. Roast for 10-15 mins, or until nicely browned. Set aside.
  3. To another sheet pan add cubed squash, potatoes and red onion. Add 2 Tbs of the olive oil and give a give toss. Season with salt and pepper and Italian Seasoning.
    Note: Cut squash 1/3 larger than size of potatoes since it cooks faster.
    Note: placing squash, potatoes and onion separately on sheet pan you can easily remove one if it cooks faster than the others.
  4. In large serving bowl add spinach, whisk together remaining 4Tbs of oil with lemon juice and a bit salt and pepper and toss well.
  5. Place on serving platter and sprinkle crasins and pecans then top with roasted vegetables.

* Special instructions

  1. To make Omnivore: Add boiled eggs and cheese.
  2. Related meal uses: Serve the leftover salad as an option for lunch.
  3. Suggested Seasonal/Other Substitutions: Squash can be replaced by eggplant or zucchini and spinach can be replaced by kale, collard greens ,or swiss chard.

Add boiled eggs and cheese.
Serve the leftover salad as an option for lunch.
Squash can be replaced by eggplant or zucchini and spinach can be replaced by kale, collard greens ,or swiss chard.

Braised Vegetables with Baked Salmon – O

Misc omnivore PDF
Misc Omnivore

Time: Vegetables: 1 hour 5 minutes | Salmon: 20 minutes | Peas: 3 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 1 medium yellow onion (8 oz, 227 g)
  • 1 medium red onion (8 oz, 227 g)
  • 2 large carrots (12 oz, 340.5 g)
  • 2 celery ribs (8 oz, 227 g)
  • 2 large Yukon Gold potatoes (16 oz, 454 g)
  • 4 garlic cloves (0.7 oz, 20 g)
  • 2 tbsp (1 oz, 28 g) olive oil
  • ½ tsp (0.088 oz,2.5 g) dried oregano
  • ½ tsp (0.088 oz,2.5 g) thyme
  • ½ tsp (0.088 oz,2.5 g) tarragon
  • Salt to taste
  • 1 Tbsp (0.5 oz, 14 g) balsamic vinegar
  • ½ cup (4 oz, 113.5 g) water
  • 1 large red bell pepper (medium diced) (8 oz, 227 g)
  • 2 bunches beet greens, washed and cut into 2-inch pieces (8 oz, 227 g)

Salmon

  • 6 ounce (170.25 g) salmon filet, cut into 2 pieces
  • Freshly ground black pepper
  • Salt to taste

Tofu(VEGAN)

  • 8 ounces (227 g) firm or extra firm tofu
  • 1 Tbsp (0.5 oz, 14 g) olive oil
  • 1 Tbsp (0.5 oz, 14 g) toasted sesame oil
  • 1 Tbsp (0.5 oz, 14 g) soy sauce (or tamari for gluten-free)
  • Garnish: toasted sesame seeds, chopped chives

Peas

  • 2 cups (16 oz, 454 g) peas
  • 2 garlic cloves (0.35 oz, 10 g)
  • 1 Tbsp (0.5 oz, 14 g) olive oil
  • Fresh ground pepper
  • Zest of ¼ lemon, optional

Instructions *

  1. Preheat the oven to 350F/175C.
  2. Cut the onions into large strips. Peel and slice the carrots. Slice the celery. Dice the potatoes into bite-sized chunks (no need to peel). Peel the garlic, leaving it whole.
  3. In an oven-proof Dutch oven or cast iron pan with a lid, heat the olive oil on the stovetop over medium heat. Add the onions and cook for 2 minutes, stirring occasionally. Add the carrots and celery and cook for 2 minutes until browned. Remove from the heat. Stir in the potatoes, garlic, oregano, tarragon, beet greens, thyme, salt, and balsamic vinegar. Add the water and cover the pot.
  4. Place the pot in the oven and cook for 35 minutes. Add the beet greens and bell pepper and stir. Cook for another 15-20 minutes, or until the largest vegetables are tender.
  5. When the vegetables are done, move the vegetables to a platter using a slotted spoon. Return the pot to the stovetop and simmer the pan juices for 5 minutes until they are reduced by about half. Drizzle the juices over the vegetables and serve.

Salmon

  1. Preheat the oven to 450F/230C.
  2. Season salmon with salt and pepper.
  3. Place salmon, skin side down, on a non-stick baking sheet or in a non-stick pan with an oven-proof handle. Bake until salmon is cooked through, about 12 to 15 minutes.
  4. Serve with the braised vegetables.

Tofu

  1. Add the olive oil to a pan and add the tofu cubes. Turn on the heat to medium-high. Cook for 5 to 6 minutes until lightly browned on the bottom.
  2. Briefly remove the pan from the heat to reduce spitting. Flip the tofu with chopsticks (the easiest method!) or tongs.
  3. Return the heat to medium-high and cook for an additional 5 to 6 minutes until browned.
  4. Briefly remove from the heat again and drizzle with the sesame oil and soy sauce (watch for spitting).
  5. Return to low heat and cook for 2 minutes, then flip the tofu and cook for another 2 minutes, until the color is darkened.
  6. Garnish with toasted sesame seeds and chopped chives. Serve immediately.

Peas

  1. Rinse the peas under warm water and shake off excess liquid. Smash and peel the garlic cloves.
  2. Add the olive oil to a large skillet over medium-high heat. Add the smashed garlic and frozen peas and cook for 3-5 minutes until warmed through but still bright green.
  3. Zest the lemon. Season with fresh ground pepper and lemon zest.

* Special instructions

  1. To make Vegan: Replace salmon with tofu.
  2. Related meal uses: Serve leftovers as an option for dinner, prep additional salmon for dinner.
  3. Suggested Seasonal/Other Substitutions: Use spinach or swiss chard as a substitute for beet greens.

Replace salmon with tofu.
Serve leftovers as an option for dinner, prep additional salmon for dinner.
Use spinach or swiss chard as a substitute for beet greens.

Oven Baked Sweet Potato and Sauteed Vegetables – V

Misc Vegan PDF
Misc Vegan

Time: Potato: 20 minutes | Salmon: 15 minutes | Vegetables: 25 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

Sweet potatoes

  • 4 medium sweet potatoes roughly 2 lb (32 oz, 908 g)
  • Freshly ground black pepper
  • 2 Tbsp (1 oz, 28 g) vegan butter (about 9 g per potato)

Vegetables

  • ½ head broccoli cut into small florets (8 oz, 227 g)
  • 2 medium carrots (12 oz, 340.5 g) peeled, cut in half and then quartered
  • 1 ½ Tbsp (0.75 oz, 21 g) olive oil
  • Salt and pepper to taste

Salmon (OMNIVORE OPTION)

  • 8 oz (227 g) salmon filets (about 4cm thick), skin on,cut into 2 portions
  • ½ Tbsp (0.25 oz, 7g) olive oil
  • 4 tsp (0.7 oz, 20 g) unsalted butter
  • ½ lemon, juiced
  • Salt and pepper to taste

Instructions *

  1. Wash sweet potatoes thoroughly, pat dry, and pierce each 3-4 times with a fork.
  2. Place potatoes in an oven and bake for 20 minutes, turning halfway through. If your potatoes aren’t fork tender after 20 minutes, continue baking until cooked.
  3. Split potato down the middle, season with salt and pepper and top with a pat of butter.

Vegetables

  1. Heat oil in a large skillet set over medium-high heat. Toss in the vegetables and mix until they are coated well and continue to cook for 5 more minutes over high heat.
  2. Reduce heat to medium low and let it cook for a further 6 – 8 minutes until tender but al dente. Season with salt & pepper and serve.

Salmon (OMNIVORE OPTION)

  1. Season the salmon filets with salt and pepper, put the oil and butter in a non-stick frying pan over a medium heat, swirling around the pan until melted and foaming, then turn up the heat.
  2. Once the butter starts bubbling, add the salmon filets to the pan, skin-side-down, and fry for 3 mins until crisp.
  3. Flip the filets over, lower the heat and cook for 2 mins more, then drizzle with the lemon juice.
  4. Transfer the salmon to a plate and baste with any of the buttery juices left in the pan.

* Special instructions

  1. To make Omnivore: Serve sweet potatoes with sauteed vegetables and salmon
  2. Related meal uses: Serve leftovers as breakfast options.
  3. Suggested Seasonal/Other Substitutions: Use cauliflower, brussels sprouts, kale, leafy greens, green beans, asparagus, or baby spinach leaves as a substitute for broccoli.

Serve sweet potatoes with sauteed vegetables and salmon
Serve leftovers as breakfast options.
Use cauliflower, brussels sprouts, kale, leafy greens, green beans, asparagus, or baby spinach leaves as a substitute for broccoli.

Three-Ingredient Pancakes – O

Misc Vegan PDF
Misc Vegan

Time: 5 mins
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 4 large eggs
  • 2 large bananas (8 oz, 227 g)
  • 1 ½ cups (12 oz, 340.5 g) buckwheat flour
  • 1 cup (8 oz, 227 g) whole milk
  • Optional: 1 Tbsp (0.5 oz, 14 g) cinnamon or pumpkin spice
  • Optional: 1 Tbsp (0.5 oz, 14 g) butter
  • Optional: 1 Tbsp (0.5 oz, 14 g) maple syrup
  • Optional: 1 Tbsp (0.5 oz, 14 g) yogurt

Instructions *

  1. Preheat a skillet on medium heat.
  2. Place all ingredients in a blender and mix on high until smooth.
  3. Pour batter onto a hot skillet to make the desired size pancakes.
  4. When batter starts to bubble and set around the edges, flip and cook for a little longer until done.
  5. Make these pancakes extra delicious by topping with organic butter, real maple syrup, and/or plain yogurt!

* Special instructions

  1. To make Vegan: Remove eggs and replace milk with water or use vegan pancake recipe
  2. Related meal uses: Use leftovers for lunch options.
  3. Suggested Seasonal/Other Substitutions: Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.

Remove eggs and replace milk with water or use vegan pancake recipe
Use leftovers for lunch options.

Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.

Chicken Bacon Pasta and Cabbage with Bacon and Onions – O

Misc Omnivore PDF
Misc Omnivore

Time: Pasta: 40 minutes | Salad: 20 minutes | Vegan pasta: 30 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 2 tbsp (1 oz, 28 g) olive oil
  • 1 Tbsp (0.5 oz, 14 g) butter sub vegan butter
  • 1 onion, (8 oz, 227 g) finely chopped
  • 4 large garlic clove, finely grated (0.7 oz, 20 g)
  • ¾ cup (6 oz, 170.25 g) Heavy cream
  • ¼ cup (2 oz, 56.75 g) ricotta cheese
  • ⅓ cup (2.67 oz, 75.67 g) parmesan, finely grated sub nutritional yeast
  • 1 cup chicken stock (sub 1 cup vegetable stock to make vegetarian/vegan)
  • 2 cooked chicken thighs (8 oz, 227 g), shredded
  • 4 strips cooked bacon (1 oz, 28 g), roughly chopped
  • 1 ½ lb (24 oz, 681 g) fettuccine

Cabbage salad

  • 1 onion, sliced (8 oz, 227 g)
  • 3 Tbsp (1.5 oz, 45 g) butter
  • ½ lb (8 oz, 227 g) diced bacon
  • 1 cabbage(16 oz, 454 g)
  • ¾ cup (6 oz, 170.25 g) boiling water

Tofu

  • 12 ounces (340.5 g) firm or extra firm tofu
  • 1 Tbsp (0.5 oz, 14 g) olive oil
  • 1 Tbsp (0.5 oz, 14 g) toasted sesame oil
  • 1 Tbsp (0.5 oz, 14 g) soy sauce (or tamari for gluten-free)
  • Garnish: toasted sesame seeds, chopped chives

Instructions *

  1. Heat the oil and butter in a medium saucepan over a low heat and fry the onion for 10 mins, or until softened and translucent. Add the garlic and cook for 2 mins more.
  2. Add the cream, ricotta cheese, parmesan and stock cube. Give it a stir and add the cooked chicken and bacon to heat through.
  3. Meanwhile, cook the pasta following package instructions.
  4. Reserve 100ml of the pasta water. Toss the pasta in the creamy sauce and enough of the reserved water to loosen. Season with black pepper.

Cabbage salad

  1. Fry the onion in butter for 2 mins, then add the bacon and cook for a few mins more until golden.
  2. Stir in the cabbage and boiling water. Cook for 2 mins over a medium heat until wilted, then cover, turn the heat to low and cook for another 5 mins.
  3. Uncover and stir well; the cabbage should have a little color. If not, increase the heat and cook for a few moments more. Season to taste.

Tofu

  1. Add the olive oil to a pan and add the tofu cubes. Turn on the heat to medium-high. Cook for 5 to 6 minutes until lightly browned on the bottom.
  2. Briefly remove the pan from the heat to reduce spitting. Flip the tofu with chopsticks (the easiest method!) or tongs. Return the heat to medium-high and cook for an additional 5 to 6 minutes until browned.
  3. Briefly remove from the heat again and drizzle with the sesame oil and soy sauce (watch for spitting). Return to low heat and cook for 2 minutes, then flip the tofu and cook for another 2 minutes, until the color is darkened.
  4. Garnish with toasted sesame seeds and chopped chives. Serve immediately.

* Special instructions

  1. To make Vegan: Make pasta with vegan substitutions and serve with tofu.
  2. Related meal uses: Use cabbage to make soup for dinner.
  3. Suggested Seasonal/Other Substitutions: Use brussels sprouts, savoy cabbage, bok choy or celery as substitute for cabbage.

Make pasta with vegan substitutions and serve with tofu.
Use cabbage to make soup for dinner.
Use brussels sprouts, savoy cabbage, bok choy or celery as substitute for cabbage.

Brown Rice, Tofu and Cabbage Soup – V

Misc Vegan PDF
Misc Vegab

Time: 1 hour
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 4 cloves garlic (0.7 oz, 20 g)
  • 2 Yukon Gold potatoes (8 oz, 227 g)
  • 2 carrot, diced (8 oz, 227 g)
  • 2 ribs celery, diced (8 oz, 227 g)
  • 1 yellow onion, diced (8 oz, 227 g)
  • ½ tsp (0.088 oz,2.5 g) oregano
  • ½ tsp (0.088 oz,2.5 g) ginger
  • ¾ tsp (0.12 oz,3.5 g) garlic powder
  • 4 cups (32 oz, 908 g) vegetable broth sub beef broth
  • ¾ cup (6 oz, 170.25 g) diced tomatoes
  • ¼ cabbage (8 oz, 227 g), finely chopped
  • 250g (8.8 oz) extra firm tofu, pressed and chopped
  • 304g (10.75 oz) ground beef (OMNIVORE)
  • 4 cups (32 oz, 908 g) (32 oz) cooked brown rice – To serve

Instructions *

  1. Add garlic and onion to a pot over medium heat and cook until translucent, approximately 3 minutes.
  2. Add the potatoes, carrots, celery and spices to the pot, stir and cook for an additional 5 minutes until soft.
  3. Add the vegetable broth, diced tomatoes and cabbage to the pot. Bring to a boil, then simmer for 25 minutes until everything is cooked through.
  4. Add the tofu in at the end if desired. Serve with brown rice.

* Special Instructions

  1. To make Omnivore: Replace tofu with beef.
  2. Related meal uses: Use leftovers to serve as a breakfast option.
  3. Suggested Seasonal/Other Substitutions: Cabbage can be replaced by Brussels sprouts, savoy cabbage, bok choy or celery.

Replace tofu with beef.
Use leftovers to serve as a breakfast option.
Cabbage can be replaced by brussels sprouts, savoy cabbage, bok choy or celery.

Potato with Avocado and Veggie Sandwich – V

Misc Vegan PDF
Misc Vegan

Time: 30 mins
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 8 slices vegan bread (sliced)
  • 2 avocados (12 oz, 340.5 g), sliced
  • 1 cucumber, (8 oz, 227 g) sliced
  • 2 tomatoes, (8 oz, 227 g) sliced
  • ½ cup (4 oz, 113.5 g) of bean sprouts
  • ½ cup (4 oz, 113.5 g) sliced banana peppers
  • 2 tsp (0.35 oz, 10 g) Yellow mustard
  • Salt & pepper to taste

Mashed potatoes

  • 6-8 large Yukon Gold potatoes (32 oz, 908 g)
  • Water to cover
  • ½ tsp (0.088 oz,2.5 g) ground black pepper
  • 5-6 minced garlic cloves (0.75 oz, 21 g)
  • ¼ cup (2 oz, 56.75 g) vegan butter (such as Earth Balance-melted/softened)

Instructions *

  1. Toast all slices of bread.
  2. Place all ingredients on four slices of bread.
  3. Spread mustard on top of the other four slices of bread and cover vegetables.
  4. Serve with mashed potatoes.

Mashed Potatoes

  1. For creamier mashed potatoes, peel your potatoes at this time. Otherwise, just halve your potatoes and place in a large saucepan or pot and cover with water by ~1 inch. Bring to a light boil over high heat and cook for 25-30 minutes or until very tender. They should effortlessly slide off a knife when pierced.
  2. While the potatoes are cooking, measure the vegan butter.
  3. Once tender, drain your potatoes and place them back in the hot pot off the heat for 1 minute to evaporate any additional water. Mash your potatoes using a potato masher until fluffy.
  4. Add in vegan butter, garlic, salt, and black pepper and stir to combine. Taste and adjust seasonings as needed.

* Special Instructions

  1. To make Omnivore: Serve with bacon or eggs.
  2. Related meal uses: Serve as a salad option for lunch.
  3. Suggested Seasonal/Other Substitutions: Replace banana peppers with yellow bell peppers.

Serve with bacon or eggs.
Serve as a salad option for lunch.
Replace banana peppers with yellow bell peppers.

Gratin Potatoes – O

Misc Vegan PDF
Misc Vegan

Time: 2 hours
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 4 Yukon Gold potatoes, (16 oz, 454 g) sliced into ¼ inch slices
  • 1 onion, sliced into rings (8 oz, 227 g)
  • Salt and pepper to taste
  • 3 Tbsp (1.5 oz, 45 g) butter (sub vegan butter)
  • 3 Tbsp (1.5 oz, 45 g) all-purpose flour
  • Salt to taste
  • 2 cups (16 oz, 454 g) milk (sub coconut milk for vegan)
  • ½ cup (4 oz, 113.5 g) mushrooms
  • 1 ½ cups (12 oz, 340.5 g) shredded Cheddar cheese (sub ½ cup (4 oz) nutritional yeast)

Instructions *

  1. Dice your potatoes into thin ¼ inch slices. Preheat the oven to 400 degrees F (200 degrees C).
  2. Butter a medium casserole dish. Layer 1/2 of the potatoes into the bottom of the prepared casserole dish, top with the onion slices, and add the remaining potatoes. Season with salt and pepper to taste.
  3. In a medium-size saucepan, melt butter over medium heat. Mix in the flour and salt, and stir constantly with a whisk for one minute.
  4. Stir in milk. Cook until mixture has thickened.
  5. Stir in mushroom and cheese all at once, and continue stirring until melted, about 30 to 60 seconds.
  6. Pour mix over the potatoes, and cover the dish with aluminum foil. Bake 1 1/2 hours in the preheated oven.

* Special Instructions

  1. To make Vegan: Make vegan gratin potatoes(recipe included above).
  2. Related meal uses: Use leftover potatoes for potato soup dinner.
  3. Suggested Seasonal/Other Substitutions: Cheddar cheese can be replaced with Parmesan cheese or nutritional yeast(vegan). Tapioca flour can be replaced by pureed beans and vegetables, whole wheat flour, arrowroot powder, greek yogurt, flaxseed meal and nut butters. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.

Make vegan gratin potatoes(recipe included above).
Use leftover potatoes for potato soup dinner.
Cheddar cheese can be replaced with Parmesan cheese or nutritional yeast(vegan). Tapioca flour can be replaced by pureed beans and vegetables, whole wheat flour, arrowroot powder, greek yogurt, flaxseed meal and nut butters. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.

Stir-Fried Pasta and Chicken Thighs – O

Misc Omnivore PDF
Misc Omnivore

Time: Pasta: 15 minutes | Chicken: 40 minutes | Quinoa: 30 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 16 oz. pasta
  • 3 cups (24 oz, 681 g) frozen broccoli florets/li>
  • 2 tbsp (1 oz, 28 g) butter or olive oil
  • 2 tbsp (1 oz, 28 g) grated Parmesan or nutritional yeast
  • Freshly cracked pepper to taste
  • Pinch of crushed red pepper (optional)
  • Salt to taste

Crispy Breaded Chicken

  • 2 chicken breasts 1 ½ pounds (24 oz, 681 g)
  • 1 egg beaten
  • ½ cup (4 oz, 113.5 g) flour
  • ¼ tsp (0.0412 oz, 1.17 g) each salt and pepper
  • ⅔ cup (5.34 oz, 151.34 g) Panko bread crumbs
  • ¾ tsp (0.12 oz,3.5 g) garlic powder
  • ¼ tsp (0.0412 oz, 1.17 g) onion powder
  • ⅛ tsp (0.0208 oz, 0.585 g) dried basil
  • 1 tsp (0.175 oz, 5 g) olive oil to avoid sticking

Quinoa

  • 1 cup (8 oz, 227 g) quinoa
  • 1 cup (8 oz, 227 g) water or chicken broth
  • 1 Tbsp (0.5 oz, 14 g) olive oil
  • 4 cloves garlic, (0.7 oz, 20 g) minced
  • 1 red onion, diced (8 oz, 227 g)
  • ½ cup (4 oz, 113.5 g) bell pepper, chopped
  • ½ Tbsp (0.25 oz, 7g) ginger, finely grated
  • ¼ tsp (0.0412 oz, 1.17 g) five spice powder
  • salt and pepper to season
  • zest and juice of one lemon

Instructions *

  1. Bring a pot of water to a boil, then add the pasta. Boil until the pasta is al dente (7-10 minutes).
  2. Add the frozen broccoli florets to the boiling pasta water, turn off the heat, and let sit for 1-2 minutes, or until the broccoli is tender-crisp.
  3. Drain the pasta and broccoli in a colander.
  4. Transfer the pasta and broccoli back to the pot (with the heat off) or to a bowl and add the butter. Toss until the butter has melted and coated everything. Add salt, freshly cracked pepper, and red pepper flakes, then toss to coat again.
  5. Taste and adjust seasoning as needed. Serve omnivore topped with Parmesan (nutritional yeast for vegan).

Crispy Breaded Chicken

  1. Preheat the oven to 205C/400°F. Pound chicken breasts to ½ inch thick, beat eggs and set aside.
  2. Mix flour, salt, and pepper in a shallow dish. In another dish, combine the Panko and the seasonings.
  3. Dip the chicken in flour and shake off any excess, dip in the egg mixture and then into the panko bread crumbs. Gently press the crumbs to adhere.
  4. Generously cover the chicken with olive oil on each side and place on a rimmed baking sheet. Bake for 25-28 min or until the chicken reaches 75C/165°F

Quinoa

  1. Slowly simmer the quinoa in water (or chicken stock for about 20 minutes until fully cooked. Quinoa should be cooked in a similar way as rice.
  2. Turn the heat off for the last 5 minutes, cover and let sit, then fluff with a fork.
  3. Heat the 2 tbsp (1 oz, 28 g) oil over medium heat and add the garlic and red onion until they begin to soften.
  4. Quickly add the peppers and stir fry for one minute before adding the ginger, five spice powder, lemon zest, lemon juice, salt and pepper. Stir fry for only a few minutes.
  5. Top with green onions and a drizzle of extra virgin olive oil if you like.

* Special instructions

  1. To make Vegan: Serve quinoa instead of chicken, use olive oil instead of butter.
  2. Related meal uses: Serve leftovers for breakfast.
  3. Suggested Seasonal/Other Substitutions: Use cauliflower, brussels sprouts, kale, leafy greens, green beans, asparagus, or baby spinach leaves as a substitute for broccoli. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.

Serve quinoa instead of chicken, use olive oil instead of butter.
Serve leftovers for breakfast.
Use cauliflower, brussels sprouts, kale, leafy greens, green beans, asparagus, or baby spinach leaves as a substitute for broccoli. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.

Avocado Spread on Sweet Potato Toast – O

Misc Vegan PDF
Misc Vegan

Time: 10 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 2 x 5mm-thick slices (10 oz) sweet potatoes
  • 1/4 avocado
  • 1 Tbsp (0.5 oz)) fresh ricotta
  • 1 tsp fresh lemon juice
  • Pinch of chili flakes
  • 20g (0.7 oz) spinach
  • 2 eggs, poached to serve
  • 2 cups (16 oz) Baked beans (VEGAN)

Instructions *

  1. Place sweet potato slices. In a toaster and toast until golden and tender (this may take 2-3 cycles).
  2. Meanwhile, mash avocado and ricotta together in a small bowl. Stir through lemon juice and chili flakes. Spread avocado mixture over toasted sweet potato. Top with spinach and a poached egg.

* Special instructions

  1. To make Vegan: Make without cheese and eggs.
  2. Related meal uses: Serve leftovers as lunch option.
  3. Suggested Seasonal/Other Substitutions: Baby spinach can be replaced by arugula, kale, butterhead lettuce, or Swiss chard.

Make without cheese and eggs.
Serve leftovers as lunch option.
Baby spinach can be replaced by arugula, kale, butterhead lettuce, or Swiss chard.

Garlic Pasta with Beef and Broccoli – O

Misc Omnivore PDF
Misc Omnivore

Time: 25 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • ¼ cup (2 oz, 56.75 g) hoisin sauce
  • 3 Tbsp (1.5 oz, 45 g) butter, divided
  • 1 Tbsp (0.5 oz, 14 g) soy sauce
  • 3 Tbsp (1.5 oz, 45 g) brown sugar
  • 1 Tbsp (0.5 oz, 14 g) sesame oil
  • ½ lb. (8 oz, 227 g) ground beef
  • 4 cloves garlic (0.7 oz, 20 g)
  • ½ lb. (8 oz, 227 g) broccoli florets
  • 1 lb (16 oz, 454 g) spaghetti
  • 8 green onions (4 oz, 113.5 g)
  • 2 pinches crushed red pepper flakes

Grilled tofu skewers (VEGAN)

  • 7-ounce (196 g) Extra Firm Tofu, drained
  • Olive Oil for oiling the grill pan

Marinade

  • 1 Tbsp (0.5 oz, 14 g) Soy Sauce
  • ¾ Tbsp (.375 oz, 10.5 g) freshly squeezed lemon juice
  • ¾ Tbsp (.375 oz, 10.5 g) Mustard
  • ¾ Tbsp (.375 oz, 10.5 g) maple syrup
  • ½ Tbsp (0.25 oz, 7g)olive oil
  • ⅛ tsp (0.0208 oz, 0.585 g) cayenne pepper
  • ⅛ tsp (0.0208 oz, 0.585 g) garlic powder
  • ⅛ tsp (0.0208 oz, 0.585 g) onion powder

Instructions *

  1. Melt 2 tbsp (1 oz, 28 g) butter in a bowl (microwave for about 20 seconds) then add the hoisin sauce, soy sauce, brown sugar, and sesame oil. Stir to combine, then set the sauce aside.
  2. Bring a large pot of water to a boil. Once it reaches a boil, add the spaghetti and continue to boil until the spaghetti is tender (about 7 minutes). Drain the spaghetti in a colander.
  3. While the spaghetti is cooking, begin the beef and broccoli. Add the remaining tablespoon butter to a large skillet and melt over medium heat. Add the ground beef and continue to cook over medium heat until the beef is cooked through (5-7 minutes). If you’re using a higher fat content beef, drain the fat before moving onto the next step (I used 10% fat and there wasn’t enough to drain).
  4. While the beef is cooking, mince the garlic. Add the garlic to the skillet with the browned beef and continue to cook over medium heat for 1-2 minutes more, or until the garlic has softened slightly.
  5. Add the frozen broccoli florets to the skillet with the beef and garlic. Continue to sauté over medium heat until the broccoli is no longer frozen. The broccoli will continue to cook in the next steps, so it does not need to be completely heated through at this point.
  6. Finally, add the cooked and drained pasta and the prepared sauce to the skillet with the beef and broccoli. Continue to cook and stir until everything is combined, coated in sauce, and heated through.
  7. Slice the green onions and sprinkle over top just before serving, along with a pinch of crushed red pepper flakes, if desired.

Grilled Tofu Skewers

  1. ice the drained tofu into 4 vertical slabs. Cover them with a few paper towels or a clean dish towel. Weigh them down with your heaviest cookbook and even out the weight with a few cans of beans (or use or a heavy skillet weighed down with a few cans). Press for 15 to 30 minutes.
  2. Cut the tofu into cubes, not too big or small but as evenly as possible. I usually slice each vertical slab in half, vertically, so I end up with 8 slices. Then cut each of the 8 slabs into 4 or 5 cubes.
  3. Make the marinade. In a jar, combine the soy sauce, lime juice, mustard, agave or maple syrup, cayenne, garlic powder, and onion powder. Seal the lid, and shake vigorously to combine. Or add all the ingredients to a bowl and whisk well until spices are dissolved.
  4. Transfer tofu cubes to a large reusable bag, pour on the marinade, and gently toss to coat. Marinate for at least 15 minutes at room temperature, or up to 8 hours in the fridge. Flip the bag a few times to ensure the tofu is evenly coated.
  5. Thread several tofu cubes onto a skewer, lined up and closely pushed together (this makes them easier to turn on the grill). Repeat with remaining tofu and skewers. Reserve the excess marinade.
  6. Set a small bowl with a few tablespoons of olive oil near the grill and oil up a wad of paper towels or a clean dish towel. Rub olive oil on the grill pan.
  7. Place tofu on the griddle pan and turn occasionally adding oil as required and carefully rotate the skewers using tongs and/or a long stainless spatula. Occasionally, after rotating the skewers, brush some reserved marinade on top of the tofu. Take the skewers off the grill and serve with pasta.

* Special instructions

  1. To make Vegan: Make without beef.
  2. Related meal uses: Serve leftovers as dinner option.
  3. Suggested Seasonal/Other Substitutions: Broccoli can be replaced by cauliflower, cabbage, or leafy greens.

Make without beef.
Serve leftovers as dinner option.
Broccoli can be replaced by cauliflower, cabbage, or leafy greens.

Herb Rice with Roasted Vegetables and Chickpeas – V

Misc Vegan PDF
Misc Vegan

Time: 50 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 2 red onions, (16 oz, 454 g) cut into chunky wedges
  • 3 peppers, (16 oz, 454 g) sliced
  • 3 Zucchinis (16 oz, 454 g) cut into batons
  • 5 tbsp (2.5 oz, 70.75 g) olive oil
  • 1 cup (8 oz, 227 g) brown rice
  • ¼ cup (2 oz, 56.75 g) cilantro
  • ½ cup (4 oz, 113.5 g) almonds (V&O) (toasted – optional)
  • 1 garlic clove, (0.175 oz, 5 g) crushed
  • 400g (14 oz (392 g)) chickpeas (V&O)
  • 1 cup (8 oz, 227 g) sunflower seeds (toasted-optional)

Sauteed beef (OMNIVORE OPTION)

½ lb. (8 oz, 227 g) beef thinly sliced

  • 1 ½ Tbsp (0.75 oz, 21 g) hoisin sauce
  • ½ tsp (0.088 oz,2.5 g) soy sauce
  • ¾ Tbsp (.375 oz, 10.5 g) tapioca flour
  • ¼ tsp (0.0412 oz, 1.17 g) ground black pepper
  • ½ green bell pepper sliced into thick strips
  • ½ piece red bell pepper (4 oz, 113.5 g) sliced into thick strips
  • ¼ cup (2 oz, 56.75 g) olive oil

 

Instructions *

  1. Heat oven to 180C/350F. Put the red onions, peppers and zucchinis in a large roasting tin, toss in 2 tbsp (1 oz, 28 g) oil and season. (You may need to do this in 2 tins or a very large tin.) Pop in the oven and cook for 25 mins until the vegetables are tender and beginning to turn golden.
  2. Meanwhile, cook the rice following pack instructions. Whizz together the cilantro, almonds, remaining oil, the garlic and seasoning to make a pesto. Stir the chickpeas and sunflower seeds into the roasted vegetables and cook for 10 mins more. Fork the cilantro pesto through the rice, spoon over the vegetables and serve.

Sauteed Beef (OMNIVORE OPTION).

  1. Combine beef, hoisin sauce, soy sauce, and ground black pepper. Mix well. Let it stand for 5 minutes.
  2. Add Tapioca Flour into the bowl. Mix until all ingredients are well distributed. Set aside.
  3. Heat oil in a pan. Fry bell peppers for 1 minute. Stir once in a while. Remove bell peppers from the pan, Set aside.
  4. Using the remaining oil, stir fry marinated beef until it starts to brown. Add fried bell peppers and toss until all ingredients are distributed. Transfer beef stir fry to a serving plate.

* Special instructions

  1. To make Omnivore: Serve with beef.
  2. Related meal uses: Serve leftovers as breakfast option. If available use zucchinis, cucumbers, eggplants and carrots if available.
  3. Suggested Seasonal/Other Substitutions: Halloumi can be swapped with feta cheese.

Serve with beef.
Serve leftovers as breakfast option. If available use zucchinis, cucumbers, eggplants and carrots if available.
Halloumi can be swapped with feta cheese.

Chickpea Scramble Breakfast Bowl -V

Misc Omnivore PDF
Misc Omnivore

Time: 20 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

Chickpea scramble

  • 15 oz of Chickpeas (V&O)
  • ½ tsp (0.088 oz,2.5 g) Turmeric
  • Salt to taste
  • ½ tsp (0.088 oz,2.5 g) Pepper
  • 1 medium onion diced (8 oz, 227 g)
  • 2 cloves garlic (0.35 oz, 10 g) minced
  • Drizzle extra virgin olive oil

Breakfast bowls

  • 2 c (8 oz, 227 g)Mixed greens
  • ½ cup (4 oz, 113.5 g) of cilantro, minced
  • 2 each (12 oz, 340.5 g) Avocado

Instructions *

Chickpea scramble

  1. In a bowl, pour out chickpeas AND a little bit of the water they’re in. Mash chickpeas slightly with a fork, leaving some whole. Mix in turmeric, salt, and pepper until evenly combined.
  2. Then, mince garlic and dice onion. Heat a pan over medium heat with a drizzle of olive oil. First, sauté the onions until they are soft. Then add the garlic and continue sautéing until garlic is fragrant – about a minute or so. Be careful not to let garlic brown!
  3. When onions and garlic are done, add in mashed chickpeas and sauté for about five minutes.

Breakfast bowls

  1. Assemble the breakfast bowls. Add in some mixed greens at the bottom of the bowls, topped with the chickpea scramble. Top with minced cilantro. Serve with avocado slices.
    Enjoy!

* Special instructions

  1. To make Omnivore: Meal intended to be made for both V & O. Omnivores could also replace chickpeas with scrambled eggs though.
  2. Related meal uses: Serve leftovers as lunch option.
  3. Suggested Seasonal/Other Substitutions: Serve with any available greens.

Meal intended to be made for both V & O. Omnivores could also replace chickpeas with scrambled eggs though.
Serve leftovers as lunch option.
Serve with any available greens.

Brown Rice and Baked Tempeh Bowls – V

Misc Vegan PDF
Misc Vegan

Time: Brown rice & tempeh: 40 minutes | Chicken thighs: 35 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

Tempeh Marinade

  • ½ cup (4 oz, 113.5 g) plain tempeh, cubed
  • 2 Tbsp (1 oz, 28 g) peanut butter
  • 4 tsp (0.7 oz, 20 g) soy sauce
  • 1 tsp (0.175 oz, 5 g) sriracha
  • 1 tsp (0.175 oz, 5 g) maple syrup
  • ½ Tbsp (0.25 oz, 7g) rice wine vinegar
  • ½ tsp (0.088 oz,2.5 g) garlic powder
  • 1 Tbsp (0.5 oz, 14 g) water

Cabbage Slaw

  1. 4 cups (16 oz, 454 g) thinly sliced cabbage
  2. 1 Tbsp (0.5 oz, 14 g) vinegar of choice or fresh lime juice
  3. 1 tsp (0.175 oz, 5 g) maple syrup

Brown rice

  1. 2 cups (16 oz, 454 g) brown rice
  2. 12 cups (32 oz, 908 g) water
  3. Salt, soy sauce or other desired seasonings, to taste

Bowls

  1. Cooked brown rice
  2. 4 cups (32 oz, 908 g) chopped and steamed broccoli

Chicken thighs (OMNIVORE OPTION)

  1. 2 chicken thighs (8 oz, 227 g)
  2. 1 Tbsp (0.5 oz, 14 g) olive oil
  3. Salt to taste
  4. ¼ tsp (0.0412 oz, 1.17 g) pepper
  5. ¼ tsp (0.0412 oz, 1.17 g) paprika
  6. ½ tsp (0.088 oz,2.5 g) garlic powder

Instructions *

  1. To make the tempeh, mix the marinade ingredients together in a container then add the cubed tempeh and mix well. Let sit for 20-30 minutes to marinate.
  2. Preheat the oven to 220C/425F. Place the tempeh cubes on a parchment paper-lined baking tray and bake about 20 minutes until hot, gooey and starting to crisp.
  3. Bring a large pot of water to boil, using 12 cups of water for 2 cups of rice. Rinse the rice in a fine mesh colander under running water to remove excess starch. Add the rice to the boiling water. Reduce the temperature as necessary to prevent overflow, but maintain a steady boil. Boil, uncovered, for 30 minutes.
  4. Drain off the remaining cooking water and return the rice to the pot. Cover the pot and let the rice rest, off the heat, for 10 minutes. Fluff, season as desired.
  5. Thinly slice the cabbage and add to a mixing bowl and mix with the vinegar, sweetener, and a pinch of salt. Set aside until you’re ready to assemble the bowls.
  6. For the broccoli, bring a pot of water to a boil and steam the broccoli for 5-6 minutes using a steamer basket until bright green and tender but still crisp (al dente). If you don’t have a steamer basket, bring about 1/2 inch of water to a boil in a large skillet or pot, add the broccoli, cover and steam for 5-6 minutes.
  7. Remove the lid and drain. Divide the cooked brown rice, cabbage slaw, steamed broccoli and baked tempeh between 2 servings and store right away or store in a container in the fridge for up to 3 days.

Chicken Thighs

  1. To make chicken, preheat the oven to 205C/400F and prepare a 9×13-inch baking dish with a light coating of olive oil. Brush olive oil over the chicken thighs.
  2. In a small bowl, combine the salt, pepper, paprika, and garlic powder. Sprinkle the seasoning blend over both sides of the chicken thighs and place them in the prepared baking sheet.
  3. Bake in the preheated oven, uncovered for 30-40 minutes or until the internal temperature reads 75C/165F.

* Special instructions

  1. To make Omnivore: Serve with baked chicken thighs.
  2. Related meal uses: Serve leftovers as dinner option.
  3. Suggested Seasonal/Other Substitutions: Broccoli can be replaced with cauliflower, zucchini, bell peppers or stir fry mushrooms and snap peas.

Spaghetti and Buffalo Chicken – O

Misc Omnivore PDF
Misc Omnivore

Time: Chicken pasta: 30 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 2 tbsp (1 oz, 28 g) olive oil
  • 6 cloves garlic (1 oz, 28 g) minced
  • 1 yellow onion (8 oz, 227 g) diced>
  • 2 stalks celery (6 oz, 170.25 g) diced
  • 2 cups (16 oz, 454 g) low sodium chicken or bone broth sub vegetable broth
  • kosher salt to taste
  • 14 ounce diced tomatoes
  • 24 ounces (392 g) penne pasta
  • ½ cup (4 oz, 113.5 g) mayo
  • ¾ cup (6 oz, 170.25 g) greek yogurt
  • 1 tsp (0.175 oz, 5 g) garlic powder
  • 1 ½ tsp (0.2625 oz, 7.5 g) tsp dried dill
  • 1 ½ tsp (0.2625 oz, 7.5 g)dried chives or 1 Tbsp fresh chives
  • 1 Tbsp (0.5 oz, 14 g) fresh lemon juice
  • ⅓ cup (2.67 oz, 75.67 g) hot sauce (Cholula Sauce)
  • (8 oz, 227 g) Shredded chicken breast

Grilled Tempeh (VEGAN)

  1. (8 oz, 227 g) tempeh
  2. ¼ cup (2 oz, 56.75 g) garlic cloves
  3. 1 tsp (0.175 oz, 5 g) pepper
  4. ¼ cup (2 oz, 56.75 g) olive oil
  5. 1 tsp (0.175 oz, 5 g) dried thyme
  6. ½ cup (4 oz, 113.5 g) red wine vinegar

Instructions *

  1. Add olive oil to a large and deep skillet (similar in size to a cast iron skillet) over medium heat. When the oil is hot and shimmering, add the onion and celery and cook, stirring frequently, for 3-4 minutes until the onion is translucent.
  2. Add the minced garlic and cook for another 1-2 minutes, until fragrant.
  3. Add the chicken broth, diced tomatoes with the juice and salt and heat to medium-high and bring to boil.
  4. Once boiling, add the penne pasta then close the lid, reduce heat to medium-low, and simmer for 10-12 minutes. Double check your pasta box label for cook times. Do not overcook the pasta.
  5. Open the lid to stir 1-2 minutes as it’s cooking to avoid burning on the bottom of the pan.
  6. When the pasta is done, add the paleo mayo, coconut cream, garlic powder, dried dill, chives, lemon juice and hot sauce and stir to cook for 1-3 more minutes, until the mayo and cream are melted and evenly combined.
  7. Add the chicken and stir one more time to coat. Serve immediately with fresh chives.

Grilled Tempeh

  1. Place the block of tempeh on a cutting board, then thinly slice it and place the slices in a small plastic bag or a bowl.
  2. Next, make the marinade. Whisk vinegar, olive oil, thyme, pepper, garlic and salt to taste. Then, pour the marinade over the tempeh (either in the bag or the bowl) and place the tempeh in the refrigerator for at least 10 minutes, or up to 4 hours, allowing it to marinate.
  3. Place a grill pan on the stove top on high heat. Grill it on the first side for 4 minutes, then flip it over, brush it with a little more of the marinade and grill it for 3-4 minutes on the second side.
  4. Transfer the tempeh from the grill onto a plate. Before serving, brush with any remaining marinade and sprinkle with sea salt. Enjoy!

Shredded Chicken

  1. Add 2-3 chicken breasts to the pot you’re going to use then add cold water until they’re completely covered.
  2. Season with salt then turn the stove to medium-high and bring to a light boil.
  3. Reduce the heat to low and simmer for 20 minutes until it reaches an internal temperature of 75C/165°F.
  4. Drain, cool and shred. Stir in pasta before serving.

* Special instructions

  1. To make Vegan: Replace chicken with tempeh.
  2. Related meal uses: Serve leftovers as breakfast option.
  3. Suggested Seasonal/Other Substitutions: Any gluten free spaghetti or regular. Use vegetable broth to replace chicken broth.

Replace chicken with tempeh.
Serve leftovers as breakfast option.
Any gluten free spaghetti or regular. Use vegetable broth to replace chicken broth.

Quinoa Pancakes – V

Misc Vegan PDF
Misc Vegan

Time: 1 hour 25 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 1 cup (8 oz, 227 g) mashed bananas
  • 1 cup (8 oz, 227 g) prepared coconut milk
  • 1 Tbsp (0.5 oz, 14 g) lemon juice
  • 1 tsp (0.175 oz, 5 g) baking soda
  • 2 Tbsp (1 oz, 28 g) maple syrup (optional)
  • 3 cups (24 oz, 681 g) quinoa flour (V&O) (see notes for making your own)
  • 4 eggs – omelets (OMNIVORE)

Instructions *

  1. Blend all ingredients on low until combined, stopping to stir as necessary. Don’t over-blend.
  2. Heat a non-stick pan over medium heat (I recommend spraying it lightly just to make sure they don’t stick). Drop about 1/4 cup of batter into the pan and spread into a circle. Cook for 2-3 minutes over medium heat or until you can easily slide a spatula underneath.
  3. Flip and cook for 2-3 minutes on the second side. Remove from the pan.
  4. Repeat until all the batter is used. Add toppings of choice (fruit, nuts, seeds, chocolate chips, nut butter, maple syrup, etc.) and enjoy!

* Special Instructions

  1. To make Omnivore: Serve with Omelettes.
  2. Related meal uses: Serve leftovers as lunch option.
  3. Suggested Seasonal/Other Substitutions: Make your own quinoa flour by toasting and grinding whole raw quinoa.

Serve with Omelettes.
Serve leftovers as lunch option.
Make your own quinoa flour by toasting and grinding whole raw quinoa.

Chicken Thighs with Brown Rice and Wilted Greens – O

Misc Omnivore PDF
Misc Omnivore

Time: 30 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 4 chicken thighs(16 oz, 454 g)
  • salt fresh cracked black pepper
  • Red chili flakes
  • Olive oil
  • ½ medium onion (4 oz, 113.5 g) peeled, halved, and thinly sliced
  • 2 cloves garlic (0.35 oz, 10 g) minced or thinly sliced
  • 1 tsp (0.175 oz, 5 g) minced fresh rosemary
  • 1 cup (8 oz, 227 g) chicken stock or ½ cup stock and ½ cup orange juice
  • 15- ounce (420 g) cooked black beans
  • 1 bunch swiss chard stems (8 oz, 227 g) removed and chopped
  • 1 bulb fennel (8 oz, 227 g)
  • 1 bunch bok choy (16 oz, 454 g)
  • 1 lb pre-washed spinach (16 oz, 454 g)
  • Brown rice
  • 2 cup (16 oz, 454 g)brown rice
  • 12 cups (96 oz, 2688 g) water
  • Salt, soy sauce or other desired seasonings, to taste
  • Black beans (16oz) (Vegan)

Instructions *

  1. Set oven to 375F
  2. Season both sides of the chicken with salt, pepper, and red pepper flakes, to taste.
  3. Lightly coat the bottom of a large braising casserole or Dutch oven with olive oil and heat over medium high heat until the oil is quite hot, but not smoking. Brown the chicken, skin side down and in batches, for 3 minutes, then flip and cook for another minute. Remove to a baking sheet and finish baking in the oven, about 12-15 minutes, or until a thermometer reads 155F (it will rise to 165F while it rests. When done, cover loosely with foil.
  4. Meanwhile, saute the garlic, onion, and rosemary in the same pan the chicken was browned in. Add more oil if necessary and saute for about 5-7 minutes, until soft and golden. Add the stock, or stock and wine, to the pan and bring up to a bubble. Add the beans, and let simmer for a few minutes.
  5. Add the greens to the pan, a few handfuls at a time, stirring to wilt them.
  6. Smash some of the beans to thicken the sauce, and taste to adjust the salt, pepper, or red chili flakes. Add more fresh rosemary if you like.
  7. Nestle the chicken thighs back into the pan, and heat through.

Brown Rice

  1. Bring a large pot of water to boil, using at least 6 cups water per 1 cup rice.
  2. Rinse the rice in a fine mesh colander under running water to remove excess starch.
  3. Add the rice to the boiling water. Reduce the temperature as necessary to prevent overflow, but maintain a steady boil. Boil, uncovered, for 30 minutes.
  4. Drain off the remaining cooking water and return the rice to the pot. Cover the pot and let the rice rest, off the heat, for 10 minutes. Fluff, season as desired.

* Special instructions

  1. To serve Vegan: Serve without chicken, but add any available Vegan protein.
  2. Related meal uses: Serve leftovers as dinner option.
  3. Suggested Seasonal/Other Substitutions: Bok choy can be replaced with any available leafy greens e.g. spinach, kale etc.

Serve without chicken, but add any available Vegan protein
Serve leftovers as dinner option.
Bok choy can be replaced with any available leafy greens e.g. spinach, kale etc.

Vegan Mushroom Pasta with Spinach – V

Misc Vegan PDF
Misc Vegan

Time: 5 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 14 oz (392 g) pasta of choice
  • 3 Tbsp (1.5 oz, 45 g) olive oil
  • 1 onion chopped (8 oz, 227 g)
  • 3 cloves of garlic minced (0.5 oz, 14 g)
  • 14 oz (392 g) mushrooms, sliced
  • 10.5 oz (294 g) baby spinach fresh
  • ½ cup (4 oz, 113.5 g) vegetable broth
  • 2 Tbsp (1 oz, 28 g) soy sauce (optional)
  • salt & pepper to taste

Topping

  • Pinch of paprika
  • ¼ cup (2 oz, 56.75 g) almonds (V&O)
  • ¼ cup (2 oz, 56.75 g) Nutritional yeast

Baked chicken (OMNIVORE)

  • 4 chicken thighs (16 oz, 454 g)
  • salt fresh cracked black pepper
  • red chili flakes
  • olive oil
  • ½ medium onion (4 oz, 113.5 g) peeled, halved, and thinly sliced
  • 2 cloves garlic (0.35 oz, 10 g) minced or thinly sliced
  • 1 tsp minced fresh rosemary
  • 1 cup (8 oz, 227 g) chicken stock or ½ cup stock and ½ cup orange juice
  • 15- ounce(420 g) cooked black beans
  • 1 bunch swiss chard (8 oz, 227 g) stems removed and chopped
  • 1 bulb fennel (8 oz, 227 g)
  • 1 bunch bok choy (16 oz, 454 g)
  • 1 lb pre-washed spinach (16 oz, 454 g)

Instructions *

  1. Cook the pasta in salted water according to the package Instructions.
  2. Toast the almonds in a small pan without additional oil. Then remove from the pan and set aside.
  3. Heat the olive oil in a large skillet/pan. Add the mushrooms along with the onions and saute for about 3 minutes until lightly browned.
  4. Add the chopped garlic and cook for about 30 seconds longer. Then deglaze with soy sauce and a bit of vegetable broth (or plant-based cream). Reduce the Heat and cook for about 1-2 minutes longer.
  5. Add the spinach and cook for further 2-3 minutes until it has wilted. Season with salt and pepper. Optionally, add a splash of fresh lime juice, if you like.
  6. Once the pasta is “al dente”, pour off the cooking water. Put drained pasta to the mushrooms in the pan and toss to combine. Add yeast flakes or vegan parmesan as desired and season with spices to taste again. Serve the mushroom pasta with toasted pine nuts

Baked Chicken.

  1. Set the oven to 375F. Season both sides of the chicken with salt, pepper, and red pepper flakes, to taste.
  2. Lightly coat the bottom of a large braising casserole or Dutch oven with olive oil and heat over medium high heat until the oil is quite hot, but not smoking. Brown the chicken, skin side down and in batches, for 3 minutes, then flip and cook for another minute.
  3. Remove to a baking sheet and finish baking in the oven, about 12-15 minutes, or until a thermometer reads 155F (it will rise to 165F while it rests. When done, cover loosely with foil.
  4. Meanwhile, saute the garlic, onion, and rosemary in the same pan the chicken was browned in (or in a different pot for vegans). Add more oil if necessary and saute for about 5-7 minutes, until soft and golden.
  5. Add the stock, or stock and orange juice, to the pan and bring up to a bubble. Add the beans, and let simmer for a few minutes. Add the greens to the pan, a few handfuls at a time, stirring to wilt them. Smash some of the beans to thicken the sauce, and taste to adjust the salt, pepper, or red chili flakes.
  6. Add more fresh rosemary if you like. Nestle the chicken thighs back into the pan, and heat through

* Special instructions

  1. To make Omnivore: Serve with baked chicken thighs.
  2. Related meal uses: Serve leftovers as a breakfast option.
  3. Suggested Seasonal/Other Substitutions: Can use zucchini, tomatoes, pumpkin, peppers and carrots.

Serve with baked chicken thighs.
Serve leftovers as a breakfast option.
Can use zucchini, tomatoes, pumpkin, peppers and carrots.

Healthy Vegan Gingerbread Quinoa Muffins – V

Misc Vegan PDF
Misc Vegan

Time: 35 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 1 ¾ (14 oz (392 g)) cup all-purpose flour
  • 1 tsp (0.175 oz, 5 g) baking soda
  • 2 tsp (0.35 oz, 10 g) ground cinnamon
  • 1 tsp (0.175 oz, 5 g) ground ginger
  • ½ tsp (0.088 oz,2.5 g) ground cloves
  • ½ tsp (0.088 oz,2.5 g) sea salt
  • ¼ cup (2 oz, 56.75 g) maple syrup 1 Tbsp
  • 2 Tbsp (1 oz, 28 g) stevia
  • 1 tsp (0.175 oz, 5 g) vanilla extract
  • ¼ cup (2 oz, 56.75 g) vegan butter, melted or olive oil
  • ½ cup (4 oz, 113.5 g) prepared coconut milk + 1 Tbsp (0.5 oz) ACV (You can use your favorite plant-based milk!)
  • ⅓ cup (2.67 oz, 75.67 g) cooked quinoa (V&O)

Instructions *

  1. Cook the quinoa in a medium pot of 3 cups boiling water OR veggie stock (for extra flavor), whisking continuously as it begins to boil.
  2. Add a pinch of sea salt and reduce heat to low and simmer (covering the pot with a lid) for 10-15 minutes, whisking every 3-4 minutes until fully cooked through, water has dried, and thickened.
  3. Preheat your oven to 400F. Lightly grease your muffin pan (for larger muffins) or for smaller muffins, line the wells with liners.
  4. In a large bowl whisk together the flour, baking soda, salt, and spices.
  5. Add in the quinoa, vanilla, and stevia, and fold a bit.
  6. Add the powder coconut milk + ACV (apple cider vinegar), melted butter, maple syrup, and stir until just combined. (DON’T OVERMIX! The batter should look moist, but thick where it’s ‘scoop-able’ but not easily poured. If way too thick, add 1-2 tbsp (1 oz, 28 g)s more milk. If too runny, add more flour, 1 Tbsp at a time)
  7. Divide the batter evenly among the wells of the prepared muffin pan.
  8. Bake for 20 to 24 minutes or until the centers come out clean.
  9. Once fully baked through, remove from the oven and let the muffins cool in the pan before removing.
  10. To serve, enjoy muffins along with your favorite coffee, tea, or a glass of plant-based milk.

* Special instructions

  1. To make Omnivore: Serve with any available breakfast protein (Eggs of choice, bacon or sausages)
  2. Related meal uses: Serve leftovers as a lunch option.
  3. Suggested Seasonal/Other Substitutions: Use maple syrup, agave, date syrup, honey or molasses as sweetener. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.

Serve with any available breakfast protein (Eggs of choice, bacon or sausages)
Serve leftovers as a lunch option.
Use maple syrup, agave, date syrup, honey or molasses as sweetener. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.

Cumin Brown Rice and Beef Curry with Kidney Bean Cucumber Salad – O

Misc Omnivore PDF
Misc Omnivore

Time: Beef curry: 3 hours | Rice: 37 minutes | Kidney bean salad: 3 hours
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 2 tbsp (1 oz, 28 g) (1 oz) oil
  • 500g (17.6 oz) diced top round beef
  • 1 Tbsp (0.5 oz, 14 g) butter
  • 1 large onion, (8 oz, 227 g) chopped
  • 2 garlic cloves, (0.35 oz, 10 g) crushed
  • 1 thumb sized piece of ginger, (0.35 oz, 10 g) finely grated
  • ¼ tsp (0.0412 oz, 1.17 g) hot chili powder
  • 1 tsp (0.175 oz, 5 g) turmeric
  • 2 tsp (0.35 oz, 10 g) ground coriander
  • ⅛ tsp (0.0208 oz, 0.585 g) cinnamon
  • 400g (14 oz) can chopped tomatoes
  • 300ml (10 oz) beef stock
  • 1 tsp (0.175 oz, 5 g) stevia
  • 2 tsp (0.35 oz, 10 g) curry spice mix
  • 2 tbsp (1 oz, 28 g) double cream (optional)
  • ½ small bunch coriander (2 oz, 56.75 g) , roughly chopped

Rice

  • 1 ½ tsp (0.2625 oz, 7.5 g) cumin seeds
  • ¾ Tbsp (.375 oz, 10.5 g) olive oil
  • 2 cups (16 oz, 454 g) brown rice
  • 12 cups (96 oz, 2688 g) water
  • Salt, soy sauce or other desired seasonings, to taste
  • Kidney bean cucumber salad
  • ¾ cup (6 oz, 170.25 g) kidney beans (V&O)
  • ¾ cup (6 oz, 170.25 g) chickpeas (V&O)
  • ½ medium cucumber,(4 oz, 113.5 g)diced
  • ¼ medium sweet white or red onion, finely chopped ½ cup (4 oz, 113.5 g)

Dressing

  • 2 ½ tbsps (1.25 oz, 35 g) fresh lemon juice
  • 1 ½ tbsps (0.75 oz, 21 g) extra virgin olive oil, (omit to make oil-free)
  • 1 small cloves garlic, (0.175 oz, 5 g) minced very finely or grated
  • 1 tsp (0.175 oz, 5 g) stevia, or a little drop of maple syrup or agave
  • ¼ tsp (0.0412 oz, 1.17 g) salt, or to taste
  • ¼ tsp (0.0412 oz, 1.17 g) freshly cracked black pepper, or to taste

Grilled Tempeh (VEGAN)

  • 4 oz. (113.5 g) tempeh
  • ¼ cup (2 oz, 56.75 g) garlic cloves
  • 1 tsp (0.175 oz, 5 g) pepper
  • 1 cup (8 oz, 227 g) olive oil
  • 1 tsp (0.175 oz, 5 g) dried thyme
  • 1 cup (8 oz, 227 g) red wine vinegar

Instructions *

  1. Heat one tbsp of the oil in a casserole pot over a medium-high heat.
  2. Season the beef and fry in the pot for 5-8 mins, turning with a pair of tongs half way until evenly browned. Set aside on a plate.
  3. Heat the remaining oil and butter in the pan and add the onions. Fry gently for 15 mins or until golden brown and caramelized. Add the garlic, ginger, chili, turmeric, ground coriander and cinnamon and fry for two mins. Tip in the tomatoes, stock and sugar and bring to the simmer.
  4. Add the beef, put a lid on top of the curry and cook over a low heat for 1 ½ – 2 hrs or until the meat is tender and falling apart. Remove the lid for the last 20 minutes of cooking. Stir through the curry spice mix and cream (if using) and season to taste.
  5. Scatter over the coriander and serve with rice.

Cook the Rice

  1. Add the oil and cumin seeds to a medium sauce pot. Sauté the cumin seeds in the oil over medium-low heat for 1-2 minutes, or just until the oil starts to turn golden brown. Do not let the oil burn. Add the uncooked rice to the pot and continue to stir and cook for 2-3 minutes more to toast the rice.
  2. Add the water and stir to combine. Reduce the temperature as necessary to prevent overflow, but maintain a steady boil. Boil, uncovered, for 30 minutes. Drain off the remaining cooking water and return the rice to the pot. Cover the pot and let the rice rest, off the heat, for 10 minutes. Fluff, season as desired.

Cook chickpeas

  1. Add them to a large pot, cover the beans with several inches of water, and bring everything to a boil. Reduce the heat and simmer until they reach your desired tenderness, 1 hour.When simmering, keep the pot lid off or on, but slightly ajar (allowing some steam to escape while cooking).
  2. Remove from heat, drain and rinse and set aside to cool.
  3. Add the beans then add to a large salad bowl, add the chopped cucumber and onion.
  4. Whisk all of the dressing ingredients together, or put them in a jar and give them a good shake.
  5. I recommend adding the stevia to taste so you get the perfect balance of tangy and sweet for you.
  6. Pour the dressing over the salad and toss together well.

Grilled Tempeh

  1. Place the block of tempeh on a cutting board, then thinly slice it and place the slices in a small plastic bag or a bowl.
  2. Next, make the marinade. Whisk vinegar, olive oil, thyme, pepper, garlic and salt to taste. Then, pour the marinade over the tempeh (either in the bag or the bowl) and place the tempeh in the refrigerator for at least 10 minutes, or up to 4 hours, allowing it to marinate.
  3. Place a grill pan on the stove top on high heat. Grill it on the first side for 4 minutes, then flip it over, brush it with a little more of the marinade and grill it for 3-4 minutes on the second side.
  4. Transfer the tempeh from the grill onto a plate.
  5. Before serving, brush it with any remaining marinade and sprinkle it with sea salt. Enjoy!

* Special instructions

  1. To make Vegan: Replace beef curry with grilled tempeh.
  2. Related meal uses: Serve leftovers as a dinner option.
  3. Suggested Seasonal/Other Substitutions: Cucumber can be replaced with zucchinis.

Replace beef curry with grilled tempeh.
Serve leftovers as a dinner option.
Cucumber can be replaced with zucchinis.

Italian-Style Roast Potato & Cabbage Wedges with Tomato & Lentils – V

Misc Vegan PDF
Misc Vegan

Time: Potato roast: 1 hour 45 minutes | Beef: 8 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

Cabbage wedges

  • ¼ cup (2 oz, 56.75 g) extra virgin olive oil
  • 3 garlic cloves, (0.5 oz, 14 g) crushed
  • 1 cabbage, (32 oz, 908 g) outer leaves removed, each cut into 6 wedges

For the potatoes

  • 1 lb (8 oz, 227 g) yukon gold potatoes
  • ½ Tbsp (0.25 oz, 7g) olive oil
  • 1 lemons, zested

For the lentils

  • ½ Tbsp (0.25 oz, 7g)olive oil
  • 1 onions, (8 oz, 227 g) finely chopped
  • 1 small celery stalks(4 oz, 113.5 g), finely chopped
  • ½ cup (4 oz, 113.5 g) lentils (V&O)
  • 1 cup (8 oz, 227 g) chopped tomatoes
  • 1 – 2 vegetable broth cubes (to taste)
  • 2 tbsp (1 oz, 28 g) sundried tomato purée
  • 1 tbsp (0.5 oz) red wine vinegar
  • small bunch of basil , finely chopped, plus a few whole leaves to serve
  • For the black olive pangrattato

    • 1 Tbsp (0.5 oz, 14 g) olive oil
    • 1 garlic clove, (0.175 oz, 5 g) crushed
    • 1 tsp (0.175 oz, 5 g) chili flakes
    • ½ cup (4 oz, 113.5 g) Panko breadcrumbs
    • ½ lemon, zested
    • ¼ cup (2 oz, 56.75 g) Kalamata olives, pitted and roughly chopped

    Sauteed beef (OMNIVORE OPTION)

    • ½ lb. (8 oz, 227 g) beef thinly sliced
    • 1 ½ Tbsp (0.75 oz, 21 g) hoisin sauce
    • ½ tsp (0.088 oz,2.5 g) soy sauce
    • ¾ Tbsp (.375 oz, 10.5 g) tapioca flour
    • ¼ tsp (0.0412 oz, 1.17 g) ground black pepper
    • ½ green bell pepper (4 oz, 113.5 g) sliced into thick strips
    • ½ red bell pepper (4 oz, 113.5 g) sliced into thick strips
    • ¼ cup (2 oz, 56.75 g) olive oil

Instructions *

  1. Heat the oven to 350F/180C fan/gas 6.
  2. Bring a large pan of water to the boil and blanch the potatoes for 10-12 mins until tender, then drain and leave to cool.
  3. For the cabbage, mix together the oil and garlic, rub all over the wedges, season, then spread out on a large baking tray. Roast on the top shelf for 15 mins.
  4. While the cabbage is cooking, put the new potatoes onto a large baking tray and gently crush with the back of a spoon or a masher, so they split open slightly. Drizzle over the oil and some seasoning, then stir in the lemon zest.
  5. Once the cabbage has had 15 mins, put the potatoes on the top shelf of the oven and move the cabbage to the bottom. Cook for 45 mins, turning everything halfway through. 
  6. For the lentils, heat the oil in a medium saucepan and fry the onions and celery until soft and translucent, about 10-15 mins.
  7. Tip in the lentils, tomatoes, 450ml water, vegetable broth, tomato purée and vinegar, bring to the boil and simmer uncovered for 30-35 mins, stirring occasionally until the lentils are soft and cooked through.
  8. If the mixture gets a little dry, add a splash of water to stop it sticking. Stir in the basil and an extra 50ml boiling water to loosen the mixture. Season well.
  9. While the lentils are cooking, make the pangrattato. Heat the oil in a large frying pan, fry the garlic and chili for 30 seconds, then add the breadcrumbs. Toast until golden and crunchy, then tip in the lemon zest and olives and fry for a further 3 mins. Set aside to cool.
  10. To serve, spoon kidney beans onto each plate, put a cabbage wedge on top and sprinkle over the pangrattato. Garnish with the extra basil and serve the potatoes on the side.

Beef

  1. Combine beef, hoisin sauce, soy sauce, and ground black pepper. Mix well. Let it stand for 5 minutes.
  2. Add Tapioca Flour into the bowl. Mix until all ingredients are well distributed. Set aside.
  3. Heat oil in a pan. Fry bell peppers for 1 minute. Stir once in a while. Remove bell peppers from the pan, Set aside.
  4. Using the remaining oil, stir fry marinated beef until it starts to brown. Add fried bell peppers and toss until all ingredients are distributed.
  5. Transfer beef stir fry to a serving plate.

* Special instructions

  1. To make Omnivore: Serve with sautéed beef or any available protein.
  2. Related meal uses: Serve with sautéed beef or any available protein.
  3. Suggested Seasonal/Other Substitutions: Cabbage can be replaced with brussels sprouts, savoy cabbage, choy sum, bok choy, or celery.

Serve with sautéed beef or any available protein.
Serve with sautéed beef or any available protein.
Cabbage can be replaced with brussels sprouts, savoy cabbage, choy sum, bok choy, or celery.

Sweet Potato Apple and Noodle Breakfast Bake – V

Misc Vegan PDF
Misc Vegan

Time: 12 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 1 medium sweet potato, (12 oz, 340.5 g)
  • 2 small apples, (12 oz, 340.5 g)
  • 3 Tbsp (1.5 oz, 45 g) olive oil
  • 1 tsp (0.175 oz, 5 g) pumpkin pie spice
  • ¼ cup (2 oz, 56.75 g) brown sugar
  • ⅓ cup (2.67 oz, 75.67 g) oat flour (make from blended rolled oats)
  • ⅓ cup (2.67 oz, 75.67 g) chopped almond
  • ⅓ cup (2.67 oz, 75.67 g) orange juice (fresh squeezed if possible)
  • ½ tsp (0.088 oz,2.5 g) salt

Garnish

  • 2 Tbsp (1 oz, 28 g) Dry coconut milk
  • 2 Tbsp (1 oz, 28 g) Additional chopped almonds (V&O)
  • 2 Tbsp (1 oz, 28 g) Maple Syrup

Instructions *

  1. Spiralize the apple and sweet potato. Alternatively, they can also be julienned.
  2. Combine all ingredients except garnish ingredients.
  3. Bake at 425° F covered for 12 minutes.
  4. Remove from the oven and toss.
  5. Add to plates and drizzle with additional maple syrup, dust with prepared coconut milk, and sprinkle chopped almonds.

* Special instructions

  1. To make Omnivore: Serve with any available breakfast protein (Eggs of choice, bacon or sausages)
  2. Related meal uses: Serve leftovers as lunch option.
  3. Suggested Seasonal/Other Substitutions: N/A.

Serve with any available breakfast protein (Eggs of choice, bacon or sausages)
Serve leftovers as lunch option.

Sweet n’ Spicy Rice and Chicken Bowls – O

Misc Omnivore PDF
Misc Omnivore

Time: 55 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

Spice mix

  • 1 tsp (0.175 oz, 5 g) mild chili powder
  • ½ tsp (0.088 oz,2.5 g) ground cumin
  • ¼ tsp (0.0412 oz, 1.17 g) garlic powder
  • ¼ tsp (0.0412 oz, 1.17 g) smoked paprika
  • ⅛ tsp (0.0208 oz, 0.585 g) cayenne pepper
  • Cracked black Pepper to taste
  • ¼ tsp (0.0412 oz, 1.17 g) salt
  • 1 Tbsp (0.5 oz, 14 g) olive oil
  • 1 Tbsp (0.5 oz, 14 g) honey
  • ½ tsp (0.088 oz,2.5 g) apple cider vinegar
  • 2 boneless skinless chicken thighs (8 oz, 227 g)

Rice

  • 1 cup (8 oz, 227 g) uncooked brown rice
  • 1¾ cup (14 oz (392 g)) vegetable broth
  • ½ Tbsp (0.25 oz, 7g)extra-virgin olive oil
  • ½ tsp (0.088 oz,2.5 g) salt
  • ½ tsp (0.088 oz,2.5 g) ground cumin
  • One strip of orange zest, about 2 inches long by ½ inch wide (0.25 oz, 7g)
  • ¼ tsp (0.0412 oz, 1.17 g) red pepper flakes (omit or reduce if sensitive to spice)
  • 4 cups (32 oz, 908 g) water, more if needed
  • 1 Tbsp (0.5 oz, 14 g) finely chopped cilantro, optional
  • ½ Tbsp (0.25 oz, 7g) lemon juice
  • Tempeh Marinade

    • 4 oz, 113.5 g plain tempeh, cubed
    • 1 ½ Tbsp (0.75 oz, 21 g) peanut butter
    • 1 ½ Tbsp (0.75 oz, 21 g) soy sauce
    • 1 tsp (0.175 oz, 5 g) sriracha
    • stevia to taste
    • ½ Tbsp (0.25 oz, 7g) rice wine vinegar
    • ½ tsp (0.088 oz,2.5 g) garlic powder
    • 1 Tbsp (0.5 oz, 14 g) water

    Bowl ingredients

    • Rice (see above)
    • Chicken thighs (OMNIVORE)
    • Tempeh (VEGAN)
    • 2 cups (16 oz, 454 g) cooked black beans (V&O)
    • ½ cup (4 oz, 113.5 g) Caramelized onions
    • ½ cup (4 oz, 113.5 g) Bell peppers
    • 1 cup (8 oz, 227 g) ripe avocado
    • ¼ cup (2 oz, 56.75 g) green onions
    • ¼ cup (2 oz, 56.75 g) fresh cilantro (optional)

Instructions *

  1. Begin by cooking the rice. Tempeh
  2. Combine the uncooked rice and chicken broth in a small pot.Tempeh
  3. Place a lid on top and bring to a boil over high heat.
  4. As soon as it reaches a full boil, turn the heat down to low and let simmer for 25 minutes.
  5. After 25 minutes, turn the heat off and let it sit undisturbed, with the lid in place for 10 minutes.
  6. Fluff with a fork. 

Chicken

  1. Prepare the honey spice mix by combining the chili powder cumin, garlic, smoked paprika, cayenne, freshly cracked pepper, salt, honey, olive oil, and apple cider vinegar in a bowl.
  2. Chop the chicken breast into small pieces. Add it to the bowl with the honey spice mix and toss to coat. Set the seasoned meat aside while you prepare the rest of the bowl ingredients.
  3. Slice the green onions.
  4. Rinse and roughly chop the cilantro.
  5. Cut the avocado in half, then use a paring knife to slice or cube the flesh.
  6. Heat a large non-stick skillet over medium heat. Add the chopped and seasoned chicken pieces and sauté until cooked through and slightly browned (5-7 minutes). 

Tempeh

  1. To make the tempeh, mix the marinade ingredients together in a container then add the cubed tempeh and mix well. Let sit for 20-30 minutes to marinate.
  2. When you’re getting ready to start the recipe, preheat the oven to 425 F.
  3. Place the tempeh cubes on a parchment paper-lined baking tray and bake for about 20 minutes until hot, gooey and starting to crisp.
  4. Build the bowls by adding 3/4 cup cooked rice to each bowl, followed by 1/4 of each of the following: lemon juice,cooked chicken (for omnivores), tempeh (for vegans), beans, caramelized onions, bell peppers, avocado, green onions, and cilantro.

* Special instructions

  1. To make Vegan: Replace chicken with tempeh.
  2. elated meal uses: Serve leftovers as dinner option.
  3. Suggested Seasonal/Other Substitutions: N/A

 Replace chicken with tempeh.
 Serve leftovers as dinner option.

Fusilli Pasta & Baked Chicken Thighs – O

Misc Omnivore PDF
Misc Omnivore

Time: 35 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

Pasta

  • 1 lb (16 oz, 454 g)Fusilli pasta
  • Baked chicken
  • 2 bone-in chicken thighs (16 oz, 454 g)
  • 1 Tbsp (0.5 oz, 14 g) olive oil
  • Salt to taste
  • ¼ tsp (0.0412 oz, 1.17 g) pepper
  • ¼ tsp (0.0412 oz, 1.17 g) paprika
  • ½ tsp (0.088 oz,2.5 g) garlic powder
  • 3 cups (24 oz, 681 g)Stewed tomatoes – to serve

Tempeh bolognese (VEGAN)

  • ½ Tbsp (0.25 oz, 7g) extra virgin olive oil
  • ½ large onion (4 oz, 113.5 g) diced
  • 2 cloves garlic (0.35 oz, 10 g) crushed
  • 4 oz package tempeh (113.5 g) crumbled
  • ½ tsp (0.088 oz,2.5 g) oregano
  • ½ tsp (0.088 oz,2.5 g) thyme
  • ¼ tsp (0.0412 oz, 1.17 g) chili powder
  • 14oz (392 g) diced tomatoes
  • 2 Tbsp (1 oz, 28 g) cup water more as needed
  • 2 Tbsp (1 oz, 28 g) nutritional yeast flakes

Instructions *

  1. Bring a large pot of water to boil.
  2. Add pasta and salt and cook.
  3. Drain pasta and set aside.

Chicken Thighs

  1. To make chicken, preheat the oven to 400 degrees and prepare a 9×13-inch baking dish with a light coating of olive oil.
  2. Brush olive oil over the chicken thighs.
  3. In a small bowl, combine the salt, pepper, paprika, and garlic powder. Sprinkle the seasoning blend over both sides of the chicken thighs and place them in the prepared baking sheet.
  4. Bake in the preheated oven, uncovered for 30-40 minutes or until the internal temperature reads 165 degrees.

Tempeh bolognese

  1. Heat the oil in a large skillet over medium-high heat.
  2. Add the onion, and sauté until it just begins to brown, stirring frequently.
  3. Add the garlic, and cook for 2-3 minutes, more, until it has just softened.
  4. Now add the tempeh crumbles, and sauté with the onions and garlic until the tempeh begins to brown – about five minutes.
  5. Add the oregano, thyme, and chili and cook with the spices for about a minute. Add the diced tomatoes, water, and nutritional yeast and stir well to combine.
  6. If the mixture is too thick, add a bit more water as needed (remember it’ll thicken as it cooks).
  7. Reduce the heat to medium-low, and let the bolognese simmer for about 20 minutes, stirring occasionally.
  8. Serve over hot whole wheat spaghetti, with extra nutritional yeast sprinkled over the top.

* Special instructions

  1. To make Omnivore: Serve with any available omnivore protein.
  2. Related meal uses: Serve leftovers as breakfast meal option.
  3. Suggested Seasonal/Other Substitutions: N/A

Serve with any available omnivore protein.
Serve leftovers as breakfast meal option.

Hearty Potato Breakfast Skillet – O

Misc Vegan PDF
Misc Vegan

Time: 45 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 2 lb (32 oz, 908 g) potatoes, cubed
  • ½ pound (8 oz, 227 g) bacon
  • 2 bell peppers (16 oz, 454 g), sliced
  • 1 onion, sliced (8 oz, 227 g)
  • 2 cups (16 oz, 454 g) sliced mushrooms
  • salt and pepper to taste
  • 3 cups (24 oz, 681 g) shredded cheddar cheese
  • 4 eggs
  • 8 oz, 227 g Baked beans (VEGAN)

Instructions *

  1. Bring a large pot of water to a boil. Add potatoes, and cook until tender but still firm, 12 to 15 minutes; drain.
  2. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Cut into small chunks; set aside.
  3. Place potatoes into a skillet, and cook on medium heat until browned. Flip potatoes occasionally to prevent sticking.
  4. Stir in green pepper, red pepper, onion, and mushrooms. Cook until vegetables are tender.
  5. Stir in cooked bacon, and season with salt and pepper.
  6. Cover with shredded cheese, and turn mixture until cheese is melted. Keep on low heat while cooking eggs.
  7. Cook eggs to your preferred style.
  8. Place potatoes in a large serving dish, and top with eggs (2 per serving).

* Special instructions

  1. To make Vegan: Make without bacon, cheese or Eggs. Serve with baked beans.
  2. Related meal uses: Serve leftovers as lunch option.
  3. uggested Seasonal/Other Substitutions: Bell peppers can be replaced by Poblano, Cubanelle, or Anaheim peppers. Mushrooms with zucchini, onions/caramelized onions, eggplant, sun dried tomatoes or squash.

Make without bacon, cheese or Eggs. Serve with baked beans.
Serve leftovers as lunch option.
Bell peppers can be replaced by Poblano, Cubanelle, or Anaheim peppers. Mushrooms with zucchini, onions/caramelized onions, eggplant, sun dried tomatoes or squash.

Lentil Sweet Potato Stew – V

Misc Vegan PDF
Misc Vegan

Time: 45 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • ¼ cup (2 oz, 56.75 g) vegetable broth
  • 1 onion, (8 oz, 227 g) chopped
  • 2 large garlic cloves, (0.35 oz, 10 g) pressed or minced
  • 2 tsp (0.35 oz, 10 g) ground cumin
  • 1 tsp (0.175 oz, 5 g) ground coriander
  • 1 cup (8 oz, 227 g) dry (uncooked) green lentils (V&O) (3 cups cooked)
  • 1 bay leaf
  • 2 cups (16 oz, 454 g) water
  • Juice of 1 lemon
  • 6 cups (48 oz, 1362 g) freshly chopped tomatoes plus 1 cup (8 oz) pureed tomato
  • 1 ½ cups (12 oz, 340.5 g) chopped sweet potato
  • ¼ tsp (0.0412 oz, 1.17 g) crushed red pepper (optional)
  • ¼ tsp (0.0412 oz, 1.17 g) salt, or to taste
  • ¼ tsp (0.0412 oz, 1.17 g) black pepper, or to taste

Garlic butter fish (OMNIVORE)

  • 2 tilapia filets (8 oz, 227 g)
  • Salt and freshly ground black pepper, to taste
  • ¼ tsp (0.0412 oz, 1.17 g) paprika
  • ¼ tsp (0.0412 oz, 1.17 g) dried thyme
  • ¼ tsp (0.0412 oz, 1.17 g) dried oregano
  • 2 tbsp (1 oz, 28 g) butter, melted
  • 2 cloves garlic, minced (0.35 oz, 10 g)
  • 1 Tbsp (0.5 oz, 14 g) lemon juice
  • ⅛ tsp (0.0208 oz, 0.585 g) lemon zest
  • 2 Tbsp (1 oz, 28 g) Chopped fresh cilantro, for garnish
  • Lemon slices, for garnish
  • 4 cups (32 oz) cooked brown rice

Instructions *

  1. Heat broth in a large saucepan. Add onion and sauté on medium heat for about 5 minutes, until golden.Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently.
  2. Add dried lentils, bay leaf, and water to the pan and bring to a boil. Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using). Simmer for about 20 minutes, until the lentils are tender.
  3. Remove and discard the bay leaf. Add salt and black pepper, or to taste.

Garlic butter fish

  1. Preheat the oven to 400°F.
  2. Season tilapia with salt, pepper, paprika, thyme, and oregano; arrange fish in a 9×13 baking dish.
  3. In a mixing bowl, whisk together melted butter, garlic, lemon juice, and lemon zest; pour over tilapia.
  4. Bake tilapia for 10 to 12 minutes, or until the fish flakes and is fork-tender.Garnish with pepper flakes, cilantro, and lemon slices.
  5. Serve with rice and lentil stew

* Special instructions

  1. To serve Omnivore: Serve with fish.
  2. Related meal uses: Serve leftovers as dinner option.
  3. Suggested Seasonal/Other Substitutions: Use any available lentils.

Serve with fish.
Serve leftovers as dinner option.
Use any available lentils.

Teriyaki Beef and Vegetables with Brown Rice – O

Misc Omnivore PDF
Misc Omnivore

Time: Tempeh: 45 minutes | Beef: 30 minutes | Brown rice: 10 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • ½ lb (8 oz, 227 g) beef steak sliced against the grain and cut into bite size pieces
  • 2 Tbsp (1 oz, 28 g) tapioca flour
  • 1 ½ Tbsp (0.75 oz, 21 g) olive oil divided
  • ½ garlic clove (0.088 oz,2.5 g) minced
  • ¼ tsp (0.0412 oz, 1.17 g) ginger minced
  • ¼ cup (2 oz, 56.75 g) soy sauce
  • 2 Tbsp (1 oz, 28 g) apple cider vinegar
  • 2 tbsp (1 oz, 28 g) brown sugar
  • ¼ tsp (0.0412 oz, 1.17 g) olive oil
  • ¼ tsp (0.0412 oz, 1.17 g) fish sauce
  • ½ tsp (0.088 oz,2.5 g) tapioca flour + ½ tbsp water

Teriyaki Tempeh (VEGAN)

  • 4-ounce (113.5 g) block tempeh
  • ½ medium head (8 oz, 227 g) broccoli, chopped
  • ½ medium bell pepper, (4 oz, 113.5 g) chopped
  • 1 small zucchini, (8 oz, 227 g) chopped
  • ¼ cup (2 oz, 56.75 g) soy sauce (tamari for gluten-free)
  • ¼ cup (2 oz, 56.75 g) water
  • 2 Tbsp (1 oz, 28 g) brown sugar
  • 1 Tbsp (0.5 oz, 14 g) white vinegar
  • ½ Tbsp (0.25 oz, 7g) sesame oil
  • 2 cloves garlic, minced (0.35 oz, 10 g)
  • ¼ tsp (0.0412 oz, 1.17 g) ground ginger
  • 1 Tbsp (0.5 oz, 14 g) tapioca flour
  • 2 Tbsp (1 oz, 28 g) cold water

Brown rice

  • 2 cups (16 oz, 454 g) brown rice
  • 12 cups (96 oz, 2688 g) water
  • Salt, soy sauce or other desired seasonings, to taste

Instructions *

  1. Toss the beef in the tapioca flour and place in the fridge for 10 minutes while you are making the sauce and heating up the oil.
  2. Heat 1 tablespoon of oil in a large skillet. When the oil is nice and hot add in the steak (I had to do two batches to avoid overcrowding the pan). Sauté until browned on both sides, 3-4 minutes. Remove from the pan and set aside.
  3. Add the remaining ½ tablespoon of oil to the same pan. Add in garlic and ginger and cook for 1-2 minutes.
  4. In a small bowl combine soy sauce, apple cider vinegar, brown sugar, olive oil and fish sauce.
  5. Pour the soy sauce mixture into the pan and bring to a simmer and cook for 2-3 minutes.
  6. In a small bowl mix together the tapioca flour and water.Slowly pour in the tapioca flour mixture, whisking continuously. Continue to cook until your desired thickness. Add steak back to the pan and toss to coat the beef with the sauce.
  7. Serve immediately with green onions and sesame seeds if desired

Teriyaki Tempeh

  1. Preheat the oven to 375ºF. Lightly grease a baking sheet.
  2. Cut the tempeh into 1/2-inch cubes and place on the baking sheet. Add broccoli, bell pepper, and zucchini to the baking sheet.
  3. In a medium saucepan, add soy sauce, water, sugar, white vinegar, sesame oil, garlic, and ginger; whisk to combine. Bring to a boil, then reduce heat to low. Simmer for 5 minutes.
  4. To a small bowl, add tapioca flour and cold water. Whisk until smooth, making sure there are no lumps. Pour tapioca flour slurry into the pot; whisk to combine. Simmer for 5 minutes, until the sauce has thickened. Remove from heat.
  5. Pour teriyaki sauce over tempeh and vegetables. Toss to evenly coat.
  6. Bake for 25 minutes.

* Special instructions

  1. To make Vegan: Serve with teriyaki tempeh.
  2. Related meal uses: Serve leftovers as breakfast option.
  3. Suggested Seasonal/Other Substitutions: Bell peppers can be replaced by Poblano, Cubanelle, or Anaheim peppers. Zucchini can be replaced by eggplant or squash.

Serve with teriyaki tempeh.
Serve leftovers as breakfast option.
Bell peppers can be replaced by Poblano, Cubanelle, or Anaheim peppers. Zucchini can be replaced by eggplant or squash

Hash Brown Full Breakfast – O

Misc Vegan PDF
Misc Vegan

Time: 30 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

For the hash browns

  • 2 large potato, (16 oz, 454 g) unpeeled
  • 3 Tbsp (1.5 oz, 45 g) peanut butter

For the tomatoes and mushrooms

  • 3 lb (48 oz, 1362 g) tomatoes
  • 4 tsp (0.7 oz, 20 g) maple syrup
  • 2 tsp (0.35 oz, 10 g) soy sauce
  • ½ tsp (0.088 oz,2.5 g) smoked paprika
  • 8 oz (227 g) white button mushroom, sliced
  • 4 eggs

For the scrambled tofu

  • 349g (12.3 oz) pack silken tofu
  • 2 tbsp (1 oz, 28 g) nutritional yeast
  • ½ tsp (0.088 oz,2.5 g) turmeric
  • 1 clove garlic, (0.175 oz, 5 g) crushed

To serve

  • 200g (7 oz) baked beans

Instructions *

  1. Cook the potato whole in a large pan of water, boil for 10 mins then drain and allow to cool. Peel the skin away then coarsely grate. Mix with the peanut butter and season well. Set aside in the fridge until needed.
  2. Heat oven to 350F/180C. Put the tomatoes onto a baking tray, drizzle with 2 tsp (0.35 oz, 10 g) olive oil, season and bake for 30 mins or until the skins have blistered and start to char. Cook the beans so they’re ready to serve at the same time as the scrambled tofu.
  3. Meanwhile, mix the maple syrup, soy sauce and ½ tsp smoked paprika together in a large bowl, add the sliced mushroom and toss to coat in the mixture. Leave to stand while you pour 2 tsp (0.35 oz, 10 g) olive oil into a non-stick frying pan and bring it up to a medium high heat. Fry the mushroom until just starting to turn golden but not charred. Scoop onto a plate and keep warm until serving.
  4. Put 1 tbsp oil into the frying pan and add spoonfuls of the potato mixture – you should get about 4. Fry for 3-4 mins each side then drain onto kitchen paper. Crumble the tofu into your frying pan and sprinkle over the remaining ingredients and a good pinch of salt and pepper. If the pan looks a little dry add a splash more oil. Fry for 3-4 mins or until the tofu is broken into pieces, well coated in the seasoning and hot through.
  5. Make basic scrambled eggs. Divide everything between plates and serve.

* Special instructions

  1. To make Vegan: Serve with tofu scramble.
  2. Related meal uses: Serve leftovers as lunch option.
  3. Suggested Seasonal/Other Substitutions: N/A

Serve with tofu scramble.
Serve leftovers as lunch option.

Seasoned Rice, Sauteed Vegetables with Brown Sugar Roasted Ham – O

Misc Omnivore PDF
Misc Omnivore

Time: Rice: 50 minutes | Vegetables : 20 minutes | Pork: 1 hour 15 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 2 cups (16 oz, 454 g) long grain brown rice
  • ½ tsp (0.088 oz, 2.5 g) garlic powder
  • ½ tsp (0.088 oz, 2.5 g) dried thyme
  • ¼ tsp (0.0412 oz, 1.17 g) crushed red pepper (optional)
  • ¾ tsp (0.12 oz, 3.5 g) salt
  • 4 cups (32 oz, 908 g) water

Pork

  • 1 lb. (16 oz, 454 g) Ham
  • 2 Tbsp (1 oz, 28 g) cup brown sugar
  • ¼ tsp (0.0412 oz, 1.17 g) cayenne pepper
  • ¼ tsp (0.0412 oz, 1.17 g) garlic powder
  • ¼ tsp (0.0412 oz, 1.17 g) paprika
  • Salt to taste
  • ⅛ tsp (0.0208 oz, 0.585 g) freshly cracked black pepper
  • ¾ Tbsp (.375 oz, 10.5 g) olive oil

Chickpea stew

  • 2 garlic cloves, (0.35 oz, 10 g) minced
  • ½ yellow onion, (4 oz, 113.5 g) chopped
  • 1 Tbsp (0.5 oz, 14 g) extra-virgin olive oil
  • 1 cup (8 oz, 227 g) diced tomato
  • 1 cup (8 oz, 227 g) cooked chickpeas
  • ⅛ tsp (0.0208 oz, 0.585 g) ground cinnamon
  • ⅛ tsp (0.0208 oz, 0.585 g) cumin
  • ⅛ tsp (0.0208 oz, 0.585 g) ginger
  • ½ cup (4 oz, 113.5 g) vegetable stock

Vegetables

  • 2 medium zucchinis(12 oz, 340.5 g) (chopped)
  • 2 medium carrot(12 oz, 340.5 g) (chopped)
  • 1 Tbsp (0.5 oz, 14 g) butter
  • 1 Tbsp (0.5 oz, 14 g) minced garlic (3 cloves)
  • 1 scallion, (0.5 oz, 14 g) thinly sliced
  • 2 tsp (0.35 oz, 10 g) fresh lemon juice or red wine vinegar, optional
  • ¼ cup (2 oz, 56.75 g) fresh grated parmesan, pecorino cheese, or nutritional yeast, optional
  • Salt and fresh ground black pepper

Instructions *

  1. Combine the rice, garlic powder, thyme, red pepper, salt, and water in a heavy bottomed pot. Give it a brief stir to evenly distribute the ingredients.
  2. Place a lid on the pot and bring the water up to a boil over high heat. Once it reaches a full boil, turn the heat down to low and let it simmer for 40 minutes.
  3. After 40 minutes, turn the heat off and let it rest with the lid in place for 5 minutes more. After 5 minutes without heat, fluff the rice and serve, or refrigerate until ready to eat.

Ham

  1. reheat the oven to 400ºF. In a bowl, combine the brown sugar, cayenne, garlic powder, paprika, salt, pepper, and olive oil.
  2. Place the ham on a parchment lined baking sheet or in a large casserole dish with the fat cap facing up. Begin packing the brown sugar and spice mixture all over the surface of the ham (no need to get the bottom). The moisture from the ground pork should help the sugar mixture stick to the surface.
  3. Transfer the ham to the oven. Roast at 400ºF for ten minutes, then reduce the heat to 350ºF and continue to roast for about 15 minutes per pound of roast, or until the internal temperature reaches 145ºF. Always use a meat thermometer just to be sure.
  4. After roasting, let the ham rest for 10 minutes before slicing into ½-inch thick slices and serving.

Chickpea Stew

  1. Mince the garlic, and chop the onion into small pieces. Place a saucepan onto the stove over medium-high heat. Drizzle in the olive oil, followed by the chopped garlic and onion. Allow the garlic and onion to cook for 2 to 3 minutes.
  2. Next, place the diced tomatoes, cooked chickpeas, ground cinnamon, cumin, ginger, and vegetable stock into the saucepan. Cook on medium-high heat for 25 minutes.
  3. After 25 minutes, take the stew off the stove. Serve with rice.

Vegetables

  1. lice the zucchinis and carrots into rounds, half moons or into bite size pieces.
  2. Melt the butter in a wide skillet over medium-high heat. Add the zucchini, carrot and garlic and cook, stirring occasionally until the zucchini and carrot is browned in places and tender, 3 to 5 minutes.
  3. Turn off the heat, and then stir in the scallions, a squeeze of lemon juice, and cheese (if using). Taste, and then season with a pinch of salt and black pepper. Serve immediately.

* Special instructions

  1. To make Vegan: Sub tempeh for pork loin, chickpeas is also a vegan protein.
  2. Related meal uses: Serve leftovers as dinner option.
  3. Suggested Seasonal/Other Substitutions: Zucchini can be replaced by eggplant or squash.

Sub tempeh for pork loin, chickpeas is also a vegan protein.
Serve leftovers as dinner option.
Zucchini can be replaced by eggplant or squash.

Tuscan Spaghetti Squash and Pan Fried Tofu – V

Misc Vegan PDF
Misc Vegan

Time: Spaghetti squash: 1 hour 10 minutes | Tofu : 20 minutes
All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions)
Recipe source

Ingredients

  • 1 large spaghetti squash 2 lb (32 oz, 908 g)
  • 1 Tbsp (0.5 oz, 14 g) extra-virgin olive oil
  • 2 cloves garlic, (0.35 oz, 10 g) minced
  • 1 ½ cups (12 oz, 340.5 g) tomatoes
  • 2 cups (8 oz, 227 g) baby spinach
  • ¼ cup (2 oz, 56.75 g) prepared coconut milk
  • ⅓ cup (2.67 oz, 75.67 g) nutritional yeast
  • 2 Tbsp (1 oz, 28 g) Basil, for garnish
  • Freshly ground black pepper
  • Salt to taste

Tofu

  • 8 oz (227 g) firm or extra firm tofu
  • 1 Tbsp (0.5 oz, 14 g) olive oil
  • 1 Tbsp (0.5 oz, 14 g) olive oil
  • 1 Tbsp (0.5 oz, 14 g) soy sauce (or tamari for gluten-free)

For the garnish

  • 1 Tbsp (0.5 oz, 14 g) Toasted sesame seeds
  • 1 Tbsp (0.5 oz, 14 g) chopped chives
  • Salt to taste
  • slices bacon (4 oz, 113.5 g) (OMNIVORE OPTION)

Instructions *

  1. Preheat the oven to 400 degrees F.
  2. Cut squash in half lengthwise. Rub all over with olive oil and season with salt and pepper. Place flesh side-down on a baking sheet. Bake for 40-45 minutes, until the spaghetti squash is tender.
  3. et cool until cool enough to handle, then use two forks to pull apart spaghetti squash flesh into fine noodle-like strings. Add the coconut milk and nutritional yeast and let simmer until slightly thickened. Add spinach and cook until wilted. Add spaghetti squash and toss until fully coated.

Tofu

  1. Cut the tofu into large cubes (about 1.5″ x 2″) and pat it dry with a towel. Add the olive oil to a non-stick pan and add the tofu cubes and a few pinches of salt.Turn on the heat to medium-high. Cook for 5 to 6 minutes until lightly browned on the bottom.
  2. Briefly remove the pan from the heat to reduce spitting. Flip the tofu with chopsticks (the easiest method!) or tongs. Return the heat to medium-high and cook for an additional 5 to 6 minutes until browned.
  3. Briefly remove from the heat again and drizzle with the sesame oil and soy sauce (watch for spitting). Return to low heat and cook for 2 minutes, then flip the and cook for another 2 minutes, until the color is darkened. Serve immediately.

Bacon

  1. Cook bacon in a medium skillet until crispy. Transfer to a paper towel-lined plate to drain.
  2. Pour off half the bacon fat and add garlic, tomatoes and spinach to the skillet. Season with salt and pepper. Crumble bacon over the squash and stir to combine. Garnish with basil.

* Special instructions

  1. make Omnivore: Serve with bacon.
  2. Related meal uses: Serve leftovers as breakfast option.
  3. Suggested Seasonal/Other Substitutions: Spinach can be replaced by kale or swiss chard.

Serve with bacon.
Serve leftovers as breakfast option.
Spinach can be replaced by kale or Swiss chard.

pdf-coming-soon

Tortilla Salad

Recipe courtesy of : 40-Year-Old vegan
Recipe source


Total Time: 2hrs 15 min
(Unless Beans and rice are cooked in
advance – Then assembly is 15
minutes)
Prep:15 min
Cook: 2 hrs cooking rice and beans
concurrently)
Yield: 6 servings
Level: Easy
tortilla-salad

 Ingredients

  • 6 large flour tortillas or 12 corn tortillas
  • 6 cups black beans (see Black Bean Recipe*)
  • 6 cups brown rice (see Brown Rice Recipe**)
  • 3 cups Romaine lettuce, chopped into bite sized pieces
  • 3 avocados, sliced, skins and seed discarded
  • 6 servings Pico de Gallo (see recipe***)

*Black Bean Recipe

  • 1 pound dried black beans
  • 1 onion, peeled and cut in half
  • 1 bay leaf
  • 6 cloves garlic, minced

**Brown Rice Recipe

  • 6 cups brown rice
  • 9 cups of vegetable stock

***Pico de Gallo Recipe

  • 2 cups tomatoes, seeded and diced
  • 1/4 cup diced red onion
  • 1/2 jalapeno, seeded and minced
  • 2 cloves garlic, minced
  • Juice of two limes
  • 1/2 cup of cilantro, chopped
  • Salt and pepper to taste

Option to double the black beans and rice to add more calories

blank-transparent-50x1

Directions

  1. Place each tortilla in large bowl add lettuce, black beans, rice.
  2. Top with avocado slices and pic de gallo.

*Directions for Black Bean Recipe (serves 6)

  1. Place beans in large pot and cover with water until they are submerged by 4 inches.
  2. Add garlic, onion and bay leaf.
  3. Cook on high heat until until water comes to boil.
  4. Reduce heat and simmer for two hours until beans are soft, between 1 and 2 hours.
  5. Remove onion and bay leaf.
  6. Drain beans.
  7. Add salt and pepper to taste.

**Directions for Brown Rice Recipe (3o mins – serves 6)

  1. Bring brown rice and vegetable stock to a boil in large, uncovered pot.
  2. When the rice boils, turn off the heat and cover until all stock is absorbed (aprox 10-15 mins).

***Directions for Pico de Gallo Recipe (serves 6)

  1. Mix all ingredients from Pico de Gallo Recipe.

 Lentil and Brown Rice Stuffed Red Pepper Salad, One Community Recipes

Lentil & Brown Rice Stuffed Red Pepper Salad

Recipe courtesy of: 40-Year-Old Vegan 


Total Time: 20 min
Prep: 20 min
Cook: 10 min if brown rice and lentils are prepared in advance. See Bulk Recipes*
Yield: 6 servings (2 peppers/serving)
Level: Easy

 Ingredients

  • 2 c. cooked brown rice*
  • 2 c. cooked lentils**
  • 2 green onions, diced
  • 2 avocados, diced
  • 2 c. cucumber diced, skin on
  • 2 c. cherry tomatoes, sliced in half
  • 2 c. chopped celery
  • 1. c. chopped cilantro
  • 12 large red peppers, raw, tops, seeds and ribs discarded or used in compost
  • 1 c. chopped dried apricots
  • 12. T. chopped pecans

 

Dressing

  • 8 T. apple cider vinegar
  • 4 T. agave nectar
  • Salt and fresh ground black pepper to taste

*Brown Rice Recipe

  • 6 cups brown rice
  • 9 cups of vegetable stock

**Lentil Recipe

  • 9 cups water
  • 3 cups brown lentils

Option to double the brown rice and lentils to add more calories

Directions

  1. Mix all ingredients in large bowl except red peppers and pecans.
    Mix dressing ingredients in separate bowl until incorporated.
    Toss ingredients in bowl with dressing mixture until fully incorporated.
    Fill peppers with mixture and top each with chopped pecans.

*Brown Rice Recipe (3o mins – serves 6)

  1. Bring brown rice and vegetable stock to a boil in large, uncovered pot.
    2. When the rice boils, turn off the heat and cover until all stock is absorbed (approx. 10-15 mins).

**Lentils

  1. Place water lentils in large pot.
  2. Bring to boil, cover tightly and reduce heat.
  3. Simmer until lentils are tender (approx 40 minutes).

White Bean and Fennel Chili, Vegan Recipe, One Community

White Bean & Fennel Chili
On Brown Rice with Macadamia
Sour Cream

Recipe courtesy of: 40-Year-Old Vegan 


Total Time: 45 min
Prep: 20 min
Cook: 20 min
Yield: 6 servings
Level: Easy

 Ingredients

  • 2 packages of firm tofu, drained, rinsed, and crumbled (recommended non-GMO brand, House Foods)
  • 2 cup diced onion
  • 4 cloves minced garlic
  • Add 4. T chili powder
  • 2 t. ground cumin
  • 1 t. hot sauce
  • 2- 14.5 oz can fire roasted tomatoes (brand Muir Glen Organic)
  • 1-28 oz. can garbanzo beans (or any white bean) rinsed and drained
  • 6 cups cooked brown rice*
  • 4 tsp. salt
  • 2 tsp. oregano
  • 3 tsp. crushed fennel seed
  • Additional salt and pepper to taste

 

Garnishes

  • 1 chopped red onion
  • 2 cups chopped cilantro
  • 2 avocados, sliced
  • Macadamia Sour Cream **

*Brown Rice Recipe

  • 6 cups brown rice
  • 9 cups of vegetable stock

**Macadamia Sour Cream

  • 1 cup soaked macadamia nuts (soaked in water for at least two hours and drained)
  • 12 T. water
  • 4T. lemon juice
  • 2 T. grape seed oil
  • ½ t. lemon zest
  • ½ t. salt
  • 1 clove garlic

Directions

  1. Put crumbled tofu, onion and garlic in large pot.
  2. Sauté until vegetables are translucent, about five minutes.
  3. Add remaining ingredients and stir until heated through.
  4. Cook on low heat until all flavors are blended, about 20 minutes.
  5. Serve and top with chopped red onion, avocado, cilantro and macadamia sour cream.
  6. Add additional salt and pepper to taste.
  7. Serve over 1 cup of brown rice.

*Brown Rice Recipe (30 mins – serves 6)

  1. Bring brown rice and vegetable stock to a boil in large, uncovered pot.
  2. When the rice boils, turn off the heat and cover until all stock is absorbed (aprox 10-15 mins).

**Directions for Macadamia Sour Cream

  1. Mix all ingredients in small food processor except oil.
  2. When ingredients are fully blended, slowly pour oil in steady stream until mixture is fully blended.

 

Mashed Sweet Potato Tacos, One Community Recipes

Mashed Sweet Potato Tacos
with Cilantro Rice & Macadamia Sour Cream

Recipe courtesy of: 40-Year-Old Vegan 


Total Time: 50 min
Prep: 10 min
Cook: 40 min
Yield: 6 servings
Level: Easy

 Ingredients

  • 4 c. diced sweet potato (1 large sweet potato)
  • 1/2 c. almond milk (silk brand unsweetened original)
  • 4 c. cooked brown rice*
  • 1 c. chopped red onion
  • 1 c. vegetable broth
  • Juice of 2 limes
  • 1/2 cup chopped cilantro
  • Salt and pepper to taste
  • 18 Corn Tortillas

 

Garnishes

  • 1 chopped red onion
    2 cups chopped tomato
  • 2 cups chopped cilantro
  • 2 cups finely shredded purple cabbage
  • 2 avocados sliced
  • Macadamia Sour Cream**

*Brown Rice Recipe

  • 6 cups brown rice
  • 9 cups of vegetable stock

**Macadamia Sour Cream

  • 1 cup soaked macadamia nuts (soaked in water for at least two hours and drained)
  • 12 T. water
  • 4 T. lemon juice
  • 2 T. grape seed oil
  • ½ t. lemon zest
  • ½ t. salt
  • 1 clove garlic

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Directions

  1. Place the sweet potatoes in boiling water and cook until tender enough to mash, about 15 minutes.
  2. Drain potatoes and place in boil.
  3. Add almond and mash or mix with blender until you achieve the consistency of mashed potatoes.
  4. Add salt and pepper to taste.

*Brown Rice Recipe (30 mins – serves 6)

  1. Bring brown rice and vegetable stock to a boil in large, uncovered pot.
  2. When the rice boils, turn off the heat and cover until all stock is absorbed (aprox 10-15 mins).

**Macadamia Sour Cream

  1. Mix all ingredients in small food processor except oil.
  2. When ingredients are fully blended, slowly pour oil in steady stream until mixture is fully blended.
Cream of Cauliflower Soup, Cauliflower Recipes, One Community

Cream of Cauliflower Soup

Recipe courtesy of: 40-Year-Old Vegan 


Total Time: 1 hour
Prep: 30 min
Cook: 30 min
Yield: 6 servings
Level: Easy

 Ingredients

  • 1/2 T. salt
  • 2 tsp. fresh thyme
  •  ½ c. macadamia nuts, soaked in water about 30 minutes (you can soak these while preparing the other ingredients)
  • ¼. c. green onion diced (white part only) greens can be used for garnish or saved for other recipes
  • 2 cups carrots, diced
  • 4 c. diced cauliflower florets (gold colored cauliflower was used for this recipe, but any color will do)
  • 1 tsp. fresh ground black pepper
  • 3 cups water plus ¼ c. for sautéing
  • 3 cups cooked brown rice (see recipe)
  • salt/pepper to taste

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Directions

  1. Heat olive oil in soup pot.
  2. Sauté green onion in oil.
  3. Add chopped cauliflower and carrots, thyme and ¼ cup water and continue to sauté for another five minutes, until vegetables start to get tender.
  4. Add remaining water and boil for 30 minutes.
  5. Remove mixture from heat and carefully ladle into blender.
  6. Rinse and drain the macadamia nuts and add to blender.
  7. Mix until fully incorporated and add salt/pepper to taste.

Pour into six bowls. Garnish with fresh ground black pepper and fresh thyme.

Garbanzo & Brown Rice Burgers, Brown Rice burger, One Community

Garbanzo & Brown Rice Burger

Recipe courtesy of: 40-Year-Old Vegan 


Total Time: 35 min
Prep: 20 min
Cook: 10 min
Yield: 6 servings
Level: Easy

 Ingredients

Burgers

  • 3 c. chick peas (from can), rinsed and drained
  • 1½ c. cooked brown rice (see recipe )
  • 1½ c. almond flour
  • 3/4 c. chopped red onion
  • 3 clove garlic, minced
  • ¾ c. chopped Italian parsley
  • 3 T. soy sauce

 

Toppings

  • 3 tomatoes
  • 1 head butter lettuce (or other favorite lettuce)
  • Catsup/mustard
  • 1 red onion
  • Any other favorite burger toppings

6 Burger Buns (recommended brand Ezekiel Sesame Seed)

 Directions

  1. Combine all ingredients except olive oil in food processor.
  2. Blend until fully incorporated. Texture will be very sticky.
  3. Rub bottom of non-stick pan with olive oil, just enough to lightly coat.
  4. Divide the mixture into six parts and form burger patties, about ½-inch thick.
  5. Heat burgers on medium high heat until brown on both sides (about five minutes). 
  6. Poke holes in burgers with fork to heat through. Cook an additional five minutes on low heat until burgers are heated throughout.

Place burgers on buns with favorite toppings. Serve with carrot sticks instead of French fries to offset the richness and density of the burgers.

Rainbow Swiss Chard Soup with Leek, Corn and Brown Rice, Brown Rice Recipes, One Community

Rainbow Swiss Chard Soup
with Leeks, Corn 
and Brown Rice 

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 30 min
Prep: 10 min
Cook: 20 min
Yield: 6 servings
Level: Easy

Ingredients

  • 1 TBSP Olive oil
  • 2 medium leeks, chopped white part and a bit of green only (about two cups)
  • 2 celery stalks, chopped
  • 1 large bunch of rainbow (or regular) Swiss chard, roughly chopped into bite size pieces (about 8 cups)
  • 1 large carrot, diced
  • 3 ears of corn, raw – cut corn from cob and discard husks and leaves
  • 4 bay leaves
  • 1 T. Salt
  • 4 cloves garlic, minced
  • 2 cups cooked brown rice
  • 8 cups water
  • Fresh cracked black pepper to taste
  • 1 loaf French bread, cut into 12 pieces

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Directions

  1. Sauté leeks, celery, Swiss chard and carrot in oil on medium heat until vegetables are softened, about five minutes.
  2. Add water, bay leaves, salt, garlic, brown rice and cracked pepper.
  3. Bring to boil.
  4. Cook for an additional 25 minutes until all vegetables are tender.
  5. Serve soup with 2 slices of French bread per person.
Asian Stir-Fry with Brown Rice, Brown Rice Recipes, One Community

Asian Stir Fry

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 30 min
Prep: 20 min
Cook: 10 min
Yield: 6 servings
Level: Easy

Ingredients

Sauce

  • 1/2 c. tamari (wheat-free soy sauce)
  • 2 T. agave nectar
  • ½ t. fresh ginger, minced
  • 2 tsp. garlic, minced
  • 2 t. sesame oil
  • 3 clove garlic, minced
  • ¾ c. chopped Italian parsley
  • 3 T. soy sauce

 

Stir Fry

  • 3 large carrots, thinly sliced
  • 3 green onions, sliced on the diagonal
  • 1 c. sugar snap peas (ends removed)
  • 1 red bell pepper, stems and seeds removed, and julienned (cut like matchsticks)
  • 3 small bok choy, sliced
  • 3- 6.5 oz packages tofu cutlets (House Foods brand is recommended), cut into thin slices
  • 3 T. grape seed oil
  • 3 T. black sesame seeds
  • 6 cups cooked brown rice

Directions

Sauce

Mix all ingredients in a food processor or blender. Set aside

Stir Fry

  1. Heat oil in large frying pan on medium high heat in large frying pan.
  2. Add all vegetables and stir fry until crisp tender (about 5 minutes).
  3. Add tofu and soy sauce mixture.
  4. Stir until everything is thoroughly heated, about three minutes.

Put rice in bowls and top with vegetable mixture and black sesame seeds.

Creamy Fennel Coconut Soup, Soup Recipes, Fennel Recipes, Coconut Soups, One Community

Creamy Fennel and Coconut Soup

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 30 min
Prep: 15 min
Cook: 15 min
Yield: 6-8 servings
Level: Easy

Ingredients

  • 2 fennel bulbs
  • 3 cloves garlic, minced
  • 1 T. coconut oil
  • 4 c. vegetable stock
  • 1 tsp. fresh ginger, grated on micro-plane or minced
  • 1 small can of coconut cream (4 oz.)
  • 1 t. curry
  • 1 lime
  • 1 t. salt
  • 10 oz. cooked brown rice
  • 1 package firm tofu, drained and cubed
  • Fennel fronds for garnish
  • Dried unsweetened coconut for garnish (optional)
  • Salt and fresh ground black pepper

Directions

  1. Chop stems off fennel bulbs and set aside.
  2. Slice bulbs in half and slice thinly. Remove hard core and discard or keep for soup stock.
  3. Mince garlic cloves.
  4. Heat 1T. coconut oil and sauté fennel on low to medium heat until fennel softens; about five minutes.
  5. Reduce heat and add garlic. Continue to heat for an additional 2-3 minutes.
  6. Add stock, ginger, coconut cream, curry, juice of lime, salt, brown rice, and tofu. Heat through.
  7. Blend soup with immersion blender until creamy or put in blender.
  8. Add salt and pepper to taste.
  9. Garnish with fennel fronds and coconut.
Beet Asparagus and Arugula Salad, Beet Recipes, One Community

Beet, Asparagus, & Arugula Salad

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 1 hour
Prep: 10 min
Cook: 50 min
Yield: 6 servings
Level: Easy

Ingredients

Dressing

  • ½ c. orange juice
  • ½ T. Grapeseed oil
  • 2 T. white balsamic vinegar
  • 1 pinch salt
  • ¼ t. minced garlic
  • 1 orange – remove zest, then separate sections off by cutting in between membrane to remove wedges

Salad

  • 1 lb. beets – red
  • 1 lb. asparagus
  • 16 oz. cooked brown rice (I use bagged frozen rice that can be heated quickly)
  • 6 cups arugula
  • 1 cup whole pecans

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Directions

  1. Remove stems from beets and use for stock or compost. Scrub beets, and place in pot, covering with water. Bring water to boil. Continue to boil for 45 to 50 minutes or until beets are tender when pierced with a fork. Drain water and run cool water on beets until they are cool enough to touch. Skins will come off easily. Cut into bite-sized wedges.
  2. While beets are cooking, remove the tough bottom part of the asparagus stems. Cut the remaining stems into 1 inch pieces. Place pieces in one inch of boiling water until tender (3-8 minutes depending on the thickness of the stem). Remove when tender and drain. Set aside.
  3. Mix all dressing ingredients in a mixing bowl. Add all ingredients including orange pieces and toss with vinaigrette. Garnish with orange zest.

Rainbo Stir Fry, Asparagus Recipes, One Community

Rainbow Stir Fry

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 25 min
Prep: 15 min
Cook: 10 min
Yield: 2 servings
Level: Easy

Ingredients

  • 1 bunch asparagus (touch ends cut off and discarded) cut in one inch pieces
  • ½ red onion cut in thin slices
  • 1 purple potato, cut in very thin slices for quick cooking
  • 1 ear of corn, cut from cob
  • ½ cup mushrooms, sliced
  • 6.5 oz. package of House Food Brands tofu cutlets, patted dry and cubed (or just extra firm tofu cubes)
  • 1 green onion, cut diagonally
  • 1 lemon
  • Salt & pepper
  • 1/2 T. olive oil
  • 16 oz brown rice

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Directions

  1. Heat oil in non-stick pan.
  2. Sauté potato until soft.
  3. Add remaining ingredients except tofu, green onion and lemon. Mix and heat through. If mixture gets dry, add water instead of extra oil.
  4. Cover for 3-5 minutes, until all asparagus and all vegetables are tender. Asparagus may take longer to cook if it is thick.
  5. Add tofu and heat through.
  6. Add lemon, then add salt and pepper to taste with green onion.
  7. Serve with brown rice.

Roasted Cauliflower, Rice, & Balsamic Reduction

Roasted Cauliflower,
Rice & Balsamic Reduction

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 30 min
Prep: 10 min
Cook: 20 min
Yield: 4 servings
Level: Easy

Ingredients

  • 2-3 heads of cauliflower – any color – purple, yellow, white, green, or a combination
  • 4 cups of cooked brown rice
  • 2-3 T. Olive oil
  • Salt & fresh cracked pepper
  • ½ c. balsamic Vinegar
  • 4 cups cooked brown rice or other grain

Directions

  1. Cut florets off of cauliflower. Store remaining cauliflower for soup stock. Drizzle olive oil, salt, and pepper on florets and cook in oven at 350° for 20 minutes or until cauliflower is brown and fork tender but not mushy.
  2. Heat balsamic vinegar in shallow pan until reduced by half.
  3. Serve florets on top of brown rice and drizzle additional olive oil and balsamic reduction on the plate. Add additional salt and pepper to taste if desired.


 

RESOURCES
Here are all the One Community links to all the other recipe and menu pages:

vegan rice recipes, vegan brown rice recipes, vegan white rice recipes, One Community vegan rice recipes, delicious, nutritious vegan rice meals, inexpensive vegan rice dinners, cheap vegan rice eating, affordable rice recipes, large-scale vegan rice recipes, easy rice recipes, simple vegan rice recipes, vegan rice meal listomnivore rice recipes, omnivore brown rice recipes, omnivore white rice recipes, One Community rice meals, delicious rice-based eating, nutritious omnivore rice lunches, inexpensive omnivore rice menus, cheap rice and meat meals, affordable rice menu creation, large-scale rice, easy rice meals, simple rice options, rice meal listomnivore potato recipes, One Community, baked potatoes, delicious omnivore potato meals, nutritious potato eating, inexpensive potato-based menus, cheap potato dining, affordable vegan potato options, large-scale potato foods, easy potato meal creation, simple potato diet ideas, potato menu listomnivore potato recipes, One Community, delicious, nutritious, inexpensive, cheap, affordable, large-scale, easy, simple, listvegan yam recipes, vegan sweet potato recipes, one community, delicious sweet potato meals, nutritious yam menus, inexpensive yam food ideas, cheap yam dinners, affordable yam lunches, large-scale sweet potato food ideas, easy yam options, simple sweet potato foods, sweet potato meal listomnivore yam recipes, omnivore sweet potato recipes, yam recipes, sweet potato recipes, one community, delicious sweet potato meals, nutritious yam menus, inexpensive yam food ideas, cheap yam dinners, affordable yam lunches, large-scale sweet potato food ideas, easy yam options, simple sweet potato foods, sweet potato meal listvegan pasta recipes, vegan noodle recipes, delicious pasta recipes, nutritious noodle recipes, one community, delicious past meals, nutritious pasta dinners, inexpensive spaghetti meals, cheap pasta foods, affordable noodle dinners, large-scale pasta dining, easy pasta recipe ideas, simple pasta foods, pasta menus and listsomnivore pasta recipes, omnivore noodle recipes, one community, delicious past meals, nutritious pasta dinners, inexpensive spaghetti meals, cheap pasta foods, affordable noodle dinners, large-scale pasta dining, easy pasta recipe ideas, simple pasta foods, pasta menus and lists

On the following pages, you can find more information about our open source food program:

SUMMARYIn summary, rice is an integral part of One Community’s open source food program and enables us to create easy to make, sustainable, nutritious, and delicious recipes that everyone will love.
FREQ

Q: Is One Community going to be a vegetarian community?

The One Community team consists of vegans, vegetarians, and omnivores. In accordance with our philosophy for The Highest Good of All we are maintaining a non-idealogical approach to food choices. That said, also in accordance with this philosophy, we will only support and consume food items that are ethically and sustainably raised, managed, and produced. The consensus process will be used to decide the evolution of the One Community food plan.

Q: I'm vegetarian/vegan, would I have to participate in any part of the process or raising animals for food and/or eating/cooking them?

No, you would not have to participate in any aspect of One Community's food diversity that didn't agree with your personal beliefs and preferences.

Q: I'm an omnivore or vegan, what if I don't want to eat a vegan or omnivore diet?

The complete food self-sufficiency transition plan is designed to meet the needs of all dietary preferences through:

  1. Recipes that can be made vegan or omnivore:
    1. Vegan recipes were chosen that could easily have animal-based proteins added for omnivores
    2. Omnivore recipes were chosen that could easily be made with 100% vegan ingredients
  2. Alternating weeks of omnivore and vegan focused menus: The weeks are alternating so that we could design complete 1-week menus for each dietary preference to provide complete menus for both philosophies AND so that groups containing mixed preferences would have an equal way of focusing on each dietary preference for a week while still providing for the other preference as per #1 above. They alternate to address any concerns that recipes aren't as good when a vegan recipe is made omnivore just by adding animal protein, or an omnivore recipe is made vegan just by replacing all animal-based ingredients.

In this way all dietary preferences can be provided, any sacrifices are shared in alternating weeks, and groups completely preferring vegan or omnivore options have clear menus they can follow for both choices.

Q: How do you intend to produce spices, mill grain for flour, cooking oil, etc. etc.

To us, "100% food sustainability" means we will demonstrate and open source share a model that doesn't need external food sources. Having achieved this, what we produce internally versus choosing to buy will be decided through the consensus process.

Q: What is One Community's stance on pesticides, herbicides, and fungicides?

If it is not safe to eat, we will not be spraying it on our food. Here's a video we feel is helpful in understanding why:

Q: What if I want something that isn't on the community menu?

The community menu will be agreed upon through the consensus process. If a person wanted something not included on that menu, then they would be welcome to purchase and provide it for themselves.

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