01 Jan The power of plants

The power of plants

Ring in the New Year with a plant-forward diet

If you’re looking to take your health and the well-being of your family to the next level this year, there are few better places to start than to wiggle more plant foods into your daily menu. Your health future will look brighter.

Tabbouleh with Kale and Navy Beans

This tabbouleh salad ages well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches!

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Servings 4

Ingredients

  

• 1 cup sorghum grain
• 19 ounce can navy beans drained and rinsed
• 3 plum tomatoes seeded and diced
• 3 cups finely chopped kale
• 1 cup finely chopped fresh parsley
• ⅓ cup golden raisins
• ⅓ cup unsalted shelled pistachios
• Juice of 1 lemon
• 3 tablespoon olive oil
• ½ teaspoon salt

Instructions

 

• In saucepan, place sorghum and enough water to cover it by 2 inches. Bring to a boil, reduce heat to maintain a simmer, and cook, covered, until grains are tender, about 40 minutes. Drain well and spread out on a baking sheet to cool to room temperature.
• In large bowl, toss together cooked and cooled sorghum, navy beans, tomatoes, kale, parsley, raisins, and pistachios.
• In small bowl, whisk together lemon juice, olive oil, and salt. Toss lemon dressing with sorghum mixture.
• Enjoy!

Sheet Pan Golden Tofu Medley

This easy, yet impressive, vegan dinner is packed with oven-roasted flavor and proves that creating satisfying weeknight plant-based meals is entirely possible.

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Servings 4

Ingredients

  

• ⅓ cup raw cashews
• 2 350 gram packages extra-firm tofu
• 2 ½ teaspoons grapeseed oil or avocado oil
• ¾ teaspoon salt
• 1 head broccoli cut into 1 inch florets
• 2 red bell peppers sliced into 4 pieces and seeds removed
• 2 shallots chopped
• 2 garlic cloves
• 1 tablespoon chopped ginger
• 1 teaspoon turmeric
• ¼ teaspoon cayenne
• ¼ teaspoon black pepper
• Juice of ½ lime

Instructions

 

• In bowl, place cashews, cover with water, and let soak at least 2 hours.
• Preheat oven to 425 F. Line two rimmed baking sheets with parchment paper or silicone baking mats.
• Line a cutting board with a couple sheets of paper towel. Top with tofu and a couple more sheets of towel. Press gently for about 30 seconds to extract excess liquid. Slice each tofu block lengthwise into 2 slabs and then slice each slab into 2 triangles. Place tofu on 1 baking sheet and brush tops with 1/2 tsp oil and sprinkle on 1/4 tsp salt.
• In large bowl, place broccoli florets and red pepper and toss with 1 tsp oil and 1/4 tsp salt. Spread vegetables out on second baking sheet. Place sheets in oven and bake for 25 minutes, until tofu is golden brown and vegetables are darkened in a few spots, stirring vegetables once halfway through the cooking time.
• Meanwhile, in small skillet, heat 1 tsp oil over medium heat. Add shallots and garlic; heat 1 minute. Add ginger and heat 30 seconds. Stir in turmeric, cayenne, 1/4 tsp salt, and black pepper; heat 30 seconds.
• Drain cashews and place in a blender with 1/2 cup) water, lime juice, and contents of skillet. Blend until very smooth.
• Divide tofu and vegetables among serving plates and drizzle with cashew sauce.
• Enjoy!

Chickpea Salad with Nigella Roasted Sweet Potato

Nigella seeds, also known as kalonji, lend a sweet, nutty flavor with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness.

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Servings 4

Ingredients

  

• 2 medium peeled sweet potatoes quartered and chopped into 1 inch pieces
• 2 tablespoons olive oil divided
• 1 teaspoon nigella (kalonji) seeds
• ¼ teaspoon salt
• 2 tablespoons lemon juice
• 1 teaspoon lemon zest
• 1 teaspoon garlic minced
• ¼ teaspoon tahini
• ½ teaspoon black pepper
• 1 ½ cups cooked chickpeas rinsed and drained
• 1 cup grated peeled carrot
• 2 tablespoons finely chopped fresh cilantro
• 2 tablespoons finely chopped fresh parsley
• 2 cups loosely packed baby spinach rinsed and spun dry

Instructions

 

• Place baking tray in oven and set temperature to 425 F.
• Into large bowl, place sweet potato pieces. When oven reaches desired temperature, dress with 1 Tbsp olive oil, nigella seeds, and salt. Toss to coat evenly and pour immediately onto hot baking tray. Roast at 425 F for 20 minutes, stirring once at the 10 minute mark, until tender and slightly browned, but firm.
• Meanwhile, in large bowl, whisk together remaining 1 Tbsp olive oil, lemon juice, lemon zest, garlic, tahini, and black pepper. Add chickpeas and carrot and stir to coat evenly. Add cilantro and parsley, stir once more to incorporate, and allow mixture to marinate while sweet potato roasts.
• When finished roasting, remove sweet potatoes from oven and allow to cool slightly. Add spinach to chickpea carrot mixture along with 1/2 the sweet potato cubes, and toss gently to avoid breaking them. To serve, arrange salad on large platter and place remaining sweet potato cubes on top. Be sure to scrape all toasted nigella seeds from baking pan.
• Enjoy!

Article Provided by Alive Magazine