Vegan Turkey Bacon Club Sandwich

This is a tasty and easy sandwich to make. You will have to make some Coconut Bacon ahead of time though.  We use an extra firm tofu and Field Roast Chao Cheese and Goya Adobo All purpose Seasoning both available at Walmart, etc.

To make a couple of sandwiches:

In a small amount oil fry 1/4" slices of extra firm tofu, seasoning with the Adobo seasoning and sprinkle with dried thyme (for the turkey flavor). Toast your choice bread. Using vegan mayo, sliced tomatoes, coconut bacon and a slice of Chao cheese topped with some Romaine lettuce, you have created a double deck yummy vegan Club sandwich!

Enjoy!

Here's another quick easy meal:

Tofu Ramen

Crumble extra firm tofu into large chunks and fry in a small amount oil, seasoning with Adobo seasoning.

we use Momofuku Soy and Scallion Noodles, prep the noodles(appr 4-5 minutes) while cooking the tofu.

When tofu is browned (4-5 minutes) use Kinder's Teriyaki Glaze and cover the tofu to taste.

Combine in a medium bowl and enjoy!

Be kind

Judd

2 Awesome Muffin Recipes

Everyone Loves Pizza

 I don't think I have ever heard of someone that doesn't love pizza.

That being said, going plant-based you choose to go dairy-free..."I can't quit the cheese!" Finding a plant-based cheese that actually melts reasonably well is hard to find.

Trader Joe's "Dairy free Mozzarella Style Shred" made with Cashews is the answer.

This simple Mini Pizza Muffins recipe comes from Weight Watchers but with a little twist.

1 lb pre-made pizza dough (Trader Joe's)

3/4 cup pizza sauce (Trader Joe's)

1 cup Dairy free Mozzarella Shreds (Trader Joe's)

Preheat oven 450'

Divide the dough into 12 equal pieces and press into a silicone muffin pan, pressing down the middle. Slightly brush dough with olive oil/garlic powder.

Add 1 tb sauce, 1-1/2 tb "cheese"

Bake for approximately 15 minutes, then let cool and enjoy!

Just Bananas Muffins

This recipe comes from Forks Over Knives and Chef AJ

Oats, bananas and applesauce are the base ingredients.

These make an easy breakfast along with a bowl of berries etc.

No dairy, no sugar, no flour, no oil and no salt!

4 very ripe bananas

2 cups oats, ground into flour

1/2 cup unsweetened organic apple juice

1/2 cup unsweetened organic applesauce

2tb ground flax seeds

1tsp gr cinnamon

1/2tb vanilla extract

1/2tb apple cider vinegar

1/2tb baking powder

1/2tsp baking soda

Preheat oven to 350'

Grind oats into flour and add all other dry ingredients into a large mixing bowl.

Puree or mash bananas until smooth.

Add the apple juice, apple sauce, extract and cider vinegar to banana puree until combined.

Pour over dry ingredients until combined.

Optional- Add 1/2 cup frozen blueberries

Pour into silicone muffin pan until 3/4 full.

Bake for 20-25 minutes(28-30 minutes if added blueberries)

Enjoy!

Be Kind

Judd

Cashew Milk Coffee Cream

 Cashew Milk Coffee Creamer

Try this plant-based coffee creamer for a creamy alternative to store bought dairy creamer.

Homemade Cashew Milk Recipe

Ingredients:

• 1 cup raw organic cashews (soaked overnight)
• 4 cups filtered water
• 2-3 Medjool dates (pitted)
• 1 teaspoon vanilla extract
• 1/2 teaspoon sea salt

Method:

1. Soak cashews for 7 to 12 hours. Filtered water is preferable.
2. Drain and rinse soaked nuts.
3. Blend all the ingredients in a blender or juicer for 30 seconds to 1 minute until the milk is smooth and creamy.
   
   
   
4. Enjoy!
5. Be kind!
6. 
   

The Incredible Soy Curls

The Incredible Soy Curl

 

We have been eating plant-based since 2008, and for some unbeknownst reason, have never heard of soy curls!!  In some Whole Foods they offer a vegan General TSO  Chickin' in the prepared foods.  It seems that it is getting harder to find in most of their stores, which is sad, because it is delicious.

Kris and I have tried to replicate it numerous times, but to know avail.

UNTIL NOW!!

I regularly watch a Youtube channel called "The Narddog Cooks" https://www.youtube.com/@thenarddogcooks

No this isn't Andy Barnard from "The Office", but he shares the same name! He introduced us to Soy Curls and it hasn't been the same. Andrew shares some of the easiest and most nutritious recipes, all the while in a most relaxing setting. He is truly the best presenter I have come across.

His Chickin' Noodle Soup is awesome and made with Soy Curls.

Butler Foods is one of the most known producers of Soy Curls. Curls are Non-GMO soy beans, high in protein, fiber and are grown without chemicals and pesticides.

Here's our easy 4 ingredient recipe for General Tso Chickin': 

Pre-soak Dry Soy Curls in filtered water for 10 minutes.

Dry soy curls with a paper towel.

then brown them in a med-heat skillet until curls begin to firm.

Season with Adobo All-purpose seasoning.( we use Goya)

Add 2-3 tbs. of Tamari or Coconut Amino Acids to darken the curls.

Add 2-4 tbs. of Trader Joe's General Tsao stir fry sauce to taste.

Serve over Brown rice, Quinoa or choice of noodles, adding vegetables of your choice.

Hope you enjoy!

Be kind.

Judd

Andrew Bernard | The Nard Dog Cooks@thenarddogcooks

Fall Harvest Bowl

 

This week we have another great nutritious "Fall Bowl" recipe.

This one is inspired by "Sweetgreen", 

Sweetgreen Harvest Bowl

3 Servings

Serve on a bed of  prepared wild or brown rice, (for an easy rice recipe)

Sweet Potatoes

Slice 3 small sweet potatoes (or 2 normal) into rounds

Coat with olive oil, cinnamon, and sea salt

Roast at 350 degrees for 25 minutes

'Chicken' Tofu

Cube 1/2 block of tofu

Mix together cumin, nutmeg, cayenne, and pinch of salt

Coat tofu cubes in spice mix and spoonful of cornstarch

Saute in pan with olive oil on medium heat until crispy

Balsamic Dressing

2 tbsp olive oil

1 tbsp balsamic vinegar

1/2 tbsp dijon mustard

Salt & Pepper to taste

Other Toppings

 1 apple, cubed

Toast almonds with olive oil 

Roasted cauliflower with nutritional yeast 

To assemble:

Massage kale with olive or coconut oil until softened

Add cooked rice, tofu, and sweet potatoes

Top with almonds, apple, cauliflower and balsamic dressing

Have a great week.

Wear your mask please.

VOTE!!!

Judd

Root Vegetable Cassoulet

 

It is almost Fall and root vegetables are the key to a healthy plant-based diet.  They are a great source of carbohydrates, gut friendly fiber and antioxidants.  Root vegetables contain anti-inflammatory vitamins, minerals and nutrients all in the form that which we can absorb them the best. These vitamins and minerals help the body's immune system to fight inflammation, which reduces the risks of cancer and heart disease.

Here is a delicious recipe:

Root Vegetable Cassoulet

Preheat oven to 425'

Cube and dice:

2-3 Yukon Gold potatoes

1-2 Small Sweet potatoes

2 medium carrots(peeled)

In a medium pan cover veggies with cold water and bring to a boil.

Reduce to a simmer for 8-10 minutes.

While simmering prepare fresh herbs, preferably from your own garden.

Roughly chop 3-4 sage leaves, 3-4 small sprigs rosemary and leave 3-4 sprigs of thyme whole.

 Roughly chop 1/4 sweet onion and 2 cloves garlic.

In a medium cast iron skillet add 2 tbs olive oil and heat on medium-high heat. Add onions and garlic and saute for a couple of minutes.  Add potatoes etc. and toss to cover with the olive oil, adding 2 -3 tbs.

Put skillet in oven baking for 25-30 minutes.

To serve on a bed of rice, try this easy Baked Rice recipe:

Bring 3 cups cold water and salt to a boil.

In a med sized baking dish add 1-1/2 cup jasmine rice.  When water is boiling, add to baking dish and cover with aluminum foil tightly. Bake at the same time in oven when 20 minutes are left on timer.

If baking separately, bake at 350' for 25 minutes(brown rice will take longer, appr. 40 minutes) let stand for 5 minutes when done. 

Enjoy!

Have a great week.

Wear your mask.

Judd

Tomatoes & Herbs with Artichoke Garlic Bread

Tomatoes & Herb with Artichoke Garlic Bread 

These are two delicious recipes from two of are favorite chefs: Chef Chloe Coscarelli and Kris Carr.  Kris Carr is a New York Times best-selling author, wellness activist.  Her Tomato & Herb recipe was changed a little by switching the olive oil with Balsamic Glaze.  Chef Chloe Coscarelli is a vegan chef and author of numerous cookbooks of which we have probably created each recipe.  To learn more about Kris go here: Meet Kris and for Chloe, the first vegan chef to win "Cupcake Wars" : Meet Chloe.

Artichoke Garlic Bread From "Chloe Flavor"

12-16oz. jar or can Artichoke hearts, drained.

1/2 cup vegan butter.

2 tablespoons Nutritional yeast.

3-6 garlic cloves.

1/2 tsp sea salt.

1/2 cup chopped fresh basil.

1 baguette.

vegan parmesan

Preheat oven to 425'

Combine all ingredients in food processor, pulse until mixture is combined but with texture.

Slice baguette in half horizontally and place cut-side up, spreading an even layer of mixture.

Sprinkle with "parmesan" cheese.

Bake for 10 minutes, then broil for 1-2 minutes, making sure not to burn!

Tomatoes & Herbs

4 large ripe tomatoes, sliced in 1/4" sections.

3 Tablespoons of coarsely chopped fresh basil.

Sea salt and ground black pepper.

3-4 tablespoons of Balsamic Glaze.

Arrange sliced tomatoes on a plate and sprinkle basil, salt/pepper and glaze.

Enjoy!

This is a meal in itself , but if making for several people, try some delicious 1 Pot Lentil Soup

You will truly enjoy this meal.

Recommended Reading 08/16/20

 

What a mug...

Mochi says it's reading time!

There is no better way to occupy your down time then by reading.  Instead of mindless scrolling through Facebook, Twitter and Instagram etc. read a book.  Exercise your mind, gain knowledge, learn something new and travel the world without leaving your couch.  Just remember to get up and move!  There has to be a balance.

Let's get started with the environment:

From Patagonia: Remember the Original Tree Huggers  

Stop making sense: Why it's time to get emotional about climate change.

What's up Facebook? when will it end? Abandoning drilling equipment?

Costa Rica Set to Eliminate all Single Use Plastic

In my field of work we utilize Lidar, travel to Honduras with Chris Fischer on the importance of why we should Lidar the whole Earth.

This is an image of Lidar scan of 500kv transmission line showing trees and brush which might impede power distribution.

Food and Recipes

How to make 2 ingredients oil-free Tortillas, from The Minimalist Baker.

Epic vegan BBQ tofu wings  from One Green Planet.

Ethiopian Spiced "Meat" Hummus Bowls from MBG

Raspberry Oat Crumble Bars from Center for Nutrition Studies.

Ikarian-style Sourdough Bread from Blue Zones.

Wellness and Exercise

10 Signs Your Liver Needs Some Love from Food Matters.

How Hydration Can Support Immunity from MBG.

Cancer Prevention and Treatment from Center for Nutrition Studies.

Training in Hot Weather may enhance fitness and performance from Trailrunner Magazine

Just Crazy

Do we really need this? Coffee infused Coca-cola.

Coca-cola secrets you never knew.

Is this how they are spending their time addressing climate change? U.S. .Energy Department

Stay Strong.

Have a great week.

Keep washing your hands.

Judd

SO EASY SOCCA BREAD!

SO EASY SOCCA BREAD-VEGAN , GRAIN-FREE AND GLUTEN-FREE

 Socca has got to be the easiest bread to make!  Easier than "Crockpot Bread", 

Made with only chickpea flour, water and salt, Socca is a savory, simple and unleavened round flatbread.  The origin of this bread is believed to be from Italy, where Roman soldiers roasted chickpea flour on their shields before battle.  Others say it originated from the French Riviera.

Chickpea flour is high in protein(11g per cup), fiber(5g), low in carbohydrates, calories and full of micronutrients.

SOCCA

Using a batter rate of 1 part flour-1 part water, plus salt and oil

(Makes 6 small breads)

2 cups chickpea flour

2 cups water

2 big pinches of sea salt

1 tb olive oil

Blend all together in mixing bowl

Add any spices if you like

Let batter set for 10-15 minutes

Heat a non-stick skillet on medium high heat, adding a small amount of oil

Pour in 1/4 cup of batter  like you are making pancakes!

Cook for 3-5 minutes until edges are crispy, then flip for 3-5 minutes

They will be crispy outside and soft and savory inside.

TOPPINGS

While the batter is setting, caramelize a small sliced onion then add some half sliced cherry tomatoes and fresh chiffonade basil.

Let simmer while making "pizzas"

When your bread is done, add your toppings and enjoy a delicious healthy treat.

Your choice of toppings are endless like:

Roasted carrots, avocado with cilantro or Asparagus, zucchini and mint.

For a larger bread like the photo above, use 1/2 the amount of mixture and bake it in the oven.

Pre-heat the oven to 450'

Place medium sized cast-iron skillet (or oven safe pan) in while pre-heating.

When ready, slightly oil the skillet and pour in your batter, filling skillet.

Bake for 12-15 minutes

When done gently lift edges with spatula and remove.

This can be eaten with soups, topped with veggies or even a large pizza.

For more Socca information check out: "A Brief History of Socca"

Have a great week.

Be kind.

WEAR YOUR DAMN FACE MASK!

WASH YOUR HANDS!

Judd

Recommended Reading 01/25/20

It's the first 2020 Recommended Reading time!

Introducing the newest addition to our family:

Miso and Mochi

The sweetest sister and brother rescues who joined our family at the end of the year.   They were just 8 weeks old and have 7 other siblings who all have been adopted.  It is quite an enjoyment to watch them play and grow.  They will never take the place of the Queen Lizzie, but they definitely are creating their own Kingdom,

The Queen

Let's get started with:

CRAZY SHIT

U.S. households throws out $240 billion dollars a year worth of food, that's crazy!  Don't go to the grocery store hungry.

This is both crazy and scary: One Nation, Tracked,  12 million phones, one dataset, zero privacy.

GM is bringing back the Hummer, thank God it's electric.

For a blast from the past, check out a new hotel at JFK airport that recently opened: TWA Hotel,  our daughter Bree spent some time there this past week while on a short business trip in Manhattan,  She was very impressed, saying it would be great to spend the night there while on a layover/early flight to Europe.

ENVIRONMENTAL

8.3 billion tons of plastic have been produced since introduced in the 1950's.  Most all of it is still here and 91% of it is not recycled.

New technology from RESYNERGI know just what to do with it.  They have compact mobile equipment that turns chipped plastic waste into clean fuel sources.

4 Environmental laws that athletes(and everyone) should know and fight for.

Possible BLUE/GREEN  -Green New deal proposed by Elizabeth Warren.

A short important video from Ocean Unite: #Love30x30. 

The ocean gives us life: it provides half the oxygen we breathe, has absorbed a quarter of our CO2 emissions and over 90% of the excess heat trapped by those emissions, it puts food on our plates and is home to 80% of all life on Earth.

I know there are endless issues we all face everyday.  But the most important issue the world faces right now is the climate crisis.  If we all don't work together and solve this, all else really doesn't matter.  WHAT IF WE SURVIVE?

EXERCISE, FOOD and WELLNESS

Build strength, stamina, stability and power with these 4 Essential Bodyweight Exercises.

Another reason why we should just give up sweeteners all together, Not Sweet Nothings.

Joking aside, for health reasons we need to "cut the cheese"  Nut cheeses  have come a long way and are way more healthy and earth friendly.

Here's another take on "Crazy Shit", Wasting Food: Steps You Can Take to Stop Food Waste.

How to order a healthy plant-based meal from any restaurant menu.

For a rainy afternoon video, watch Rich Roll and Dr. Zach Bush at the Nantucket Project.

For a quick and delicious meal whip up Chef Chloe's vegan Avocado Pesto Pasta and steam some fresh broccoli topped with nutritional yeast.

Have a great week.

Be kind.

Judd 

Having a Stress-Free Thanksgiving

The Holidays are upon us!

With Thanksgiving just around the corner, let us continue to focus on gratitude and how important it is show how much we love those around us.  We all know when some family and friends together it can become pretty stressful.  Everyone has their own opinions and like to let it be heard.  Remember to be the one to put out positive energy, helping to keep the chaos down.

It doesn't have to be challenging when different eating habits come together for a meal like Thanksgiving.  In our home, we enjoy a mostly plant-based meal, no turkey, ham or any type of meat.  There might be a little dairy, but only if you choose to partake.  Aside from meat, most traditional Thanksgiving meals are already plant-based anyway. You can replace butter with Earth Balance and eggs can be replaced with "flax eggs" when baking treats.

This year we are having our son, daughter-in-law and grandson join us for the feast.  They will be bringing their own roasted turkey breast and chocolate pie (our Grandson is a chocolate loving freak!) while we enjoy our usual "Tofurky Roast" and vegan pumpkin pie.

Here is our Thanksgiving Menu from Bree:

Tofurky Roast: Despite the mocking reactions of non-vegetarians when they hear the word “tofurky”, the Tofurky Roast is actually really good. It’s a lot less dry than your typical Thanksgiving turkey and is great the next day on a sandwich.

Mashed Potatoes: The variation of mashed potatoes changes year-to-year, so it could be chunky or more of a puree, but we always use Earth Balance and season with lots of salt and pepper. After making pierogi filling this way recently, I think this year we’ll add some caramelized onions to the mashed potatoes for extra flavor.

Cornbread Stuffing with Sage: We live in the south, so it’s cornbread stuffing for us with lots of sage for peak autumnal flavor.

Cranberry-Apple Sauce: This is my mom’s go-to sauce and it’s delicious. It’s made from fresh cranberries, so it’s not a jello-like texture. It’s more like a sauce with small apple chunks that add sweetness and good texture.

Deviled Eggs: To me, you can’t have Thanksgiving without deviled eggs as an appetizer. There’s no vegan hack here. But there is a dairy-free version 😅

Italian Green Beans: The flat, Italian-style green beans are my absolute favorite. I can’t explain it, I just love the texture of these.

Parker House Rolls: We change style of rolls year-by-year, but this year we’re planning on doing classic, homemade Parker House rolls because I’m trying to practice baking bread more.

Sweet Potato Casserole: For another side, we like to do sweet potato casserole. This is one of those cases where we use Earth Balance in place of butter.

Vegan Pumpkin Pie: It’s really simple to make pumpkin pie vegan because you really just don’t need to use the eggs or evaporated milk used in other recipes in order to get the custardy filling. I love the Minimalist Baker recipe.

Apple Pie: I’ve considered doing a cranberry pie this year, but I’m sticking with a classic apple. I’m going to use a traditional apfelstrudel filling and do a Dutch crumb topping.

Happy Thanksgiving!

Coconut Ginger Tempeh Rice

  On Sunday, I prep meals for lunches to last throughout the week.  Here is a protein and fiber packed idea.

Coconut Ginger Tempeh Buddha Bowls

Prepare 1 cup brown rice according to instructions.

Add 1 vegetable bouillon cube for flavor to water while cooking.

While rice is cooking, cut 1-16 oz. package of organic Tempeh into small 1/2" cubes.

Boil the cut pieces in salted water for approximately 5 minutes.  

In a oiled skillet, on medium heat brown the tempeh for 10-15 minutes, adding whatever spices you like(curry, cumin, smoked paprika, etc.) 

Remove from the skillet and set aside.

Prepare 1 -16 oz. can of organic beans of your choice (black, white, red etc.) 

Add whatever spices you prefer while cooking( garlic salt, onion, cumin etc.)

When rice is cooked add 2 tablespoons of unrefined coconut oil and good amount of ground ginger and mix well.

Combine rice, tempeh and beans together in large bowl.  Mix thoroughly.

Add salt and black pepper.

While prepping for lunch simply layer a bowl with spinach, kale or romaine etc.  Fill bowl with rice mixture and top with cherry tomatoes or avocado slices and even some roasted seeds.

You should able to get 5 lunches from this recipe.

Enjoy

Have a great week.

Be Kind

Judd 

Memorial Day Recipes Ideas

Memorial Day is here and it is hard to believe 2019 is almost half way over.  Most Americans celebrate the day remembering those who gave their lives for our country's freedom, and by having the first cookout of summer time.  Except here in Florida it seems like it is summer all the time.

Here are a few summertime recipes we have shared on the blog over the years.

The first is a Beet/Black Bean Burger from Rich Roll and Julie Piatt's  The Plantpower Way cookbook.

These always go great with Sweet Potato Fries or

Kale and Chickpea Mash:

Saute several diced garlic cloves over medium heat in a small amount of olive oil or coconut oil.  Add approximately 1/4 of a diced onion and cook until soft.

Add 3-4 cups of chopped kale and 1/4 cup of Bragg's Liquid Amino Acids 

(1/2 the amount of sodium of soy sauce) or Coconut Amino Acids (1/2 the amount of sodium

of Bragg's).  Cover and let kale begin to wilt.  Add one-15oz. can of drained and rinsed

chickpeas.  Make sure you rinse them a few times to get rid of excess salt etc.

By now the kale has wilted.  Mash about half the chickpeas while they are in the pan cooking, then sprinkle with Nutritional Yeast for a great 'cheesy' flavor.

This whole process should only take 10-15 minutes.

Watermelon Steak

You can have this as a salad or dessert. 

We make a quick dressing with "Simply Organic" garlic vinaigrette.

You should be able to get this at any supermarket or health food store.

A quick dressing recipe from Gwyneth Paltrow.

Apple Cider Vinaigrette

1 tbs. Dijon mustard

3 tbs. apple cider vinegar

2 tbs. maple syrup

1/2 cup olive oil

sea salt

black pepper

whisk together mustard, vinegar and maple syrup in a bowl.

slowly drizzle in olive oil.

season with salt and pepper.

It is important you use arugula because of its slightly bitter, peppery taste. Combined with

the sweet watermelon, it makes for a delicious blended flavor.

Here's a link to benefits of arugula: Food Facts.

Also some interesting facts about watermelon: Food Facts

Slice a chilled watermelon into 1-1/2" to 2" thick slices.

Cut into "steak-like" shapes.

Top with a hand full of Arugula, sunflower seeds or pine nuts.

Drizzle with a small amount of dressing.

For a quick dessert try: 

Pina Colada Sorbet 

3 cups frozen pineapple

1 banana

1 16oz. can of full fat coconut milk

Blend all together in blender,

Transfer to airtight container and freeze for 2-3 hours.

You can add some rum if desired!

Have a great week.

Be kind.

Judd

3 Easy Plant-Based Meals

Our family loves to cook and bake.  We each have our own different specialties.  I like mostly brekkies and snacks.  Kris loves mostly entrees and any recipe from Chloe Coscarelli, she even has nicknamed her Lexus: "Chloe".  Bree is the baking and dessert specialist, she definitely could win awards with her creations.

I haven't posted many recipes in a while, so here are 3 easy plant-based meals.

This is my weekend go-to recipe:

Tofu Potato Scramble

1-16 oz Extra Firm tofu.

3 large organic potatoes.

1-2 cups diced red,yellow, green bell peppers.

 1 small onion diced.

In a large skillet(cast iron preferably) slowly heat the diced onions in a small amount of  oil until softened.  Add the diced bell peppers. Let simmer, while you cut the potatoes into 1/2 -3/4 inch sized cubes.  Add the potatoes to skillet, turning up the heat to medium/high and let cook until they are tender.  Add salt and pepper. Cover to cook more evenly.  In another skillet, on medium heat, add oil and crumble the tofu block into chunks.  Sprinkle with turmeric, smoked paprika, salt and pepper,  Mix together until tofu is consistently the color of scrambled eggs. Heat for a few minutes and add together with the potatoes and bell peppers.  Sprinkle a several large tablespoons of Nutritional Yeast on top for a wonderful healthy cheesy flavor.  Top with organic ketchup.  This makes enough for 2-4 people with leftovers.

Bree created this one for a quick lunch or dinner:

Mexican Fiesta Bowl

Organic brown rice.

2 16 oz cans of Jackfruit in water or brine(not syrup)

1 can organic black beans.

1 bag organic sweet corn.

Handful of organic cherry tomatoes.

Homemade guacamole

Spices

Cook some brown rice according to label directions in vegetable broth for a great flavor.  Pre-heat oven to 325'

At the same time drain and rinse the jackfruit.  Break the chunks apart into stringy pieces.  Squeeze to remove excess water and place into bowl.  In a small bowl mix 2 tb olive oil, 2 tb brown sugar, 2 tb maple syrup, juice of 1/2 of a lemon, 1 tsp each onion and garlic powder, 1/2 tsp each of salt, nutmeg, pepper and 1 tb nutritional yeast.  Mix well and form into a paste. Add jackfruit and combine until evenly coated.  Bake on lined sheet for 30 minutes.

The brown rice and jackfruit will most likely be done at the same time.

Heat corn and black beans.

In a bowl mix the brown rice with beans and corn, topped with roasted jackfruit, guacamole and sliced cherry tomatoes.

Top with sweet chili sauce or non-dairy sour cream/yogurt.

There will be leftovers to enjoy for another meal,

Kris prepared this awesome dish from Chloe a few weeks ago and we are having it again tonight:

Maple Roasted Brussels Sprouts

1-1 1/2 lbs Brussels Sprouts

1/4 cup olive oil.

3/4 tsp salt

1/4 tsp pepper.

2 tb maple syrup

Trader Joe's Basmati Rice Medley

Fresh Pomegranate seeds.

Raw sunflower seeds.

Prerheat oven to 375'

Remove any yellow or brown outer leaves, cut off the stems and cut in half.  In a large bowl, toss sprouts, oil, salt and pepper together.  Once coated in oil place on baking pan.  Roast for 15 minutes,  prepare the rice according to directions,  stir Brussels sprouts with spoon or spatula and roast for 30 minutes more.  Stir once more and drizzle maple syrup over the top.  Roast for 15 minutes more or until tender.

Serve over a bed of rice and top with pomegranate and sunflower seeds. 

We obtained all these ingredients from Trader Joe's!

If you are looking for some easy healthy recipes and the vegan pantry essentials please check out The Happy Pear 

BELIEVE IN

KINDNESS

Have A great week.

Judd