Recipes and Ideas
Get inspired to make delicious and healthy food!
Time: 5-10 min
Difficulty: easy
Ingredients
1 can (15 oz) black beans
1 can (15 oz) whole-kernel corn
1 cup chopped cherry tomatoes
¼ cup minced cilantro
Juice of one-half lime
Directions
Rinse canned beans and corn.*
Mix all ingredients.
Serve immediately or refrigerate or use within 3 days.
*rinsing canned vegetables removes excess sodium
Summer Rainbow Salad
Time: 10 min
Difficulty: easy
Ingredients
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12 oz soft silken tofu (or 1 can full-fat coconut milk*)
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¼ cup cocoa powder (or 5 oz of chopped dark chocolate)
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3 Tbsp of sugar or ¼ cup maple syrup (only if using unsweetened cocoa powder)
Optional: ½ tsp of vanilla, ½ tsp cinnamon
Directions
Blend tofu (do not drain) with the cocoa powder (or microwave the dark chocolate to melt). Add the sugar or maple syrup (if using unsweetened powder). Let rest for a few minutes, then serve.
Chocolate Mousse
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Prep Time: 35 mins
Cook Time: 30 mins
Total Time: 1 hour 5 mins
Difficulty: medium
Ingredients
Lasagna noodles (no boil is easiest)
12-24 oz marinara sauce
2-14oz pkg extra firm tofu, drained and pressed
Optional veggies:
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1 chopped zucchini
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½ cup of sliced mushrooms
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1 cups spinach
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¼ cup fresh basil, finely chopped
1 cup of garlic hummus
(½ cup nutritional yeast, if not using vegan cheese)
½ tsp salt
1 tsp garlic powder
Shredded vegan cheese
Hearty Lasagna
Instructions
Preheat oven to 350F.
Grease a 9x13 inch baking dish.
In a mixing bowl, crumble pressed tofu, then add hummus, salt, garlic powder, (and basil and nutritional yeast if using). Combine until creamy.
Spread evenly 1 cup of marinara to the bottom of the baking dish. Top with about 4 noodles to cover the pan. Then spread half of the tofu mixture, half of the vegetables, and 1 cup or more of sauce. Sprinkle vegan cheese if using.
Repeat with another layer of noodles, the rest of the tofu mixture, and the remaining veggies. Top with a layer of noodles and more of sauce. Then sprinkle a little nutritional yeast or vegan cheese.
Cover dish with foil and bake for 30-35 minutes or until noodles are softened. Oven times may vary. Let lasagna rest for 15 minutes before eating!
Use within 3 days.
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Many kids (and adults) say the flavor of vegetables prevents them from eating the recommended amounts.
Make veggies delicious!
Mix veggies with the food that is already enjoyed.
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Breakfast burritos - add sweet peppers, tomatoes, black beans, or caramelized sweet potato slices to your burrito to start the day healthy!
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Like chili? Towards the end of cooking, add diced zucchini, chopped cherry tomatoes, mushrooms, or minced kale for a vegetable-rich version.
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Lasagna and other pasta make it easy to add minced dark leafy green veggies, sliced squash, tomatoes, peppers, and others.
Add Some Sauce
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Adding sauce to your veggies can boost flavor. Teriyaki, orange, black bean, or a coconut curry sauce can take a veggie-rich meal to the next level. However, beware of the VERY high sodium content in many bottled sauces and consider making your own versions.
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Also, go light on the sauces, as they can add calories, salt, sugar, and fat to your diet. Over time you can lower the sauce as your taste buds acquire new flavors.
Blend Flavors
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Try balancing your meals with different flavors. Explore herbs, spices, and food combinations.
Examples:
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Curry, turmeric, cumin, and coriander can add savory, rich flavors.
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Basil, cilantro, onion, garlic, and ginger are bold, dominant flavors, so don’t overuse them.
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Combine sweet flavors with bitters – add sweet potatoes, sweet bell peppers, sliced apples, pears, or even citrus in dishes with Brussels sprouts, cabbage, or other bitter veggies. Sautéing items in a small amount of coconut oil can also add sweetness.
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Sprinkle nuts and seeds to add savory flavors and a little saltiness.
Examples:
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Flash boil – allow water to come to a rolling boil. Toss in veggies like broccoli for less than a minute, then remove.
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When making pasta, throw veggies that need very little cooking time, like kale, into an empty colander. Then strain the hot water from the pasta over it, and it is done.
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Sauté vegetables, such as green beans, over medium-high heat. Remove when colors brighten and the texture is edible but still somewhat firm.
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Throw asparagus lightly coated with olive oil and salt and pepper on the grill or toaster for 2 – 4 minutes, turning occasionally. Stalks will brighten and be bendable (not limp) when done.
Don’t overcook
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It only takes a short time to cook most veggies. Cook veggies until textures are edible and just as the color brightens. Overcooked veggies become dull, darken, and bitter; this will also cause nutrient loss.
Cooking Time is Critical
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The cooking method can dramatically change the flavor. For example, microwaved spinach can be more bitter than lightly sautéed. Slow-roasted Brussels sprouts are sweeter than boiled ones.
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Cooking time is largely dependent on veggie texture. Tough veggies need more cooking time than delicate ones. Delicate leafy greens, like spinach, should be added at the very end of cooking – turn off the heat, toss it in, stir, and it is done.
Optimize Your Health with Vegetables
Vegetables are a powerhouse of nutrients. They have some of the highest concentrations of vitamins, minerals, and fiber lacking in our diets. With very few calories and the ability to increase fullness, vegetables also can help reduce overall calorie intake and improve diet quality. Try different ways to prep, cook, and mix vegetables in meals. You might find that you or your children like them prepared in one way but not another. Just don’t give up! It can take many tries of a food before liking it.
Size Matters
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Cut veggies into sizes that are pleasant to eat. A huge piece of broccoli will be difficult to chew and is overwhelming in flavor.
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Cut tough, bitter, strong-flavored veggies into smaller pieces than delicate or mild-tasting ones. Slivers or shredded pieces of these vegetables are more easily blended in a dish than larger chunks.
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Cut the same vegetable into equal pieces. This means all of the broccoli is the same size, the peppers are the same size, and so on. This will help control the texture while cooking. A mandolin slicer or food processor can also help with easier prep.
Allow for Choice
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Not everyone likes every food. Having a buffet-style set-up can allow everyone to build a personalized dish. Think tacos, pasta, and stir-fries – these can be made with various ingredients that can be separated and cooked/served to order, allowing each person's choice.