A bunch of recipes to start with

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John Mertz 2021-08-27 16:32:54 -04:00
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# Lemon-Garlic Vinaigrette
![Lemon-Garlic Vinaigrette](https://git.john.me.tz/Recipes/images/lemon-garlic_vinaigrette.webp "Lemon-Garlic Vinaigrette")
Prep time: 5 minutes
Yields: 10 servings
* 3/4 cup olive oil
* 5 tablespoons red-wine vinegar
* 3 tablespoons lemon juice
* 1 1/2 tablespoons dijon mustard
* 1 clove garlic grated
* 3/4 teaspoon salt
* ground pepper to taste
1. Emulsify
Combine all ingredients except oil into a food processor. On medium or high setting, begin to process ingredients. Slowly drizzle in oil while processor continues to run. Store in air-tight jar for up to 1 week.
## Nutrition information
Per 2 Tbsp. Serving:
* 130 calories
* fat 14g
* sodium 191mg
* saturated fat 2g

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# Vegan Coconut Chickpea Curry
![Coconut Chickpea Curry](https://git.john.me.tz/Recipes/images/coconut_chickpea_curry.webp "Coconut Chickpea Curry")
Cook time: 20 minutes
Yields: 4 servings
Rice:
* 2/3 cup brown rice
* 1 1/2 cup water
Curry Sauce:
* 1 x 12oz can coconut milk
* 2+ tablespoons red curry paste
Curry:
* 2 teaspoons avocado or canola oil
* 1 cup onion, chopped
* 1 cup bell pepper, diced
* 1 medium zuccini, halved and sliced
* 1 x 15oz can chickpeas (1/2 dried beans, cooked)
* 1/2 cup vegetable broth
* 4 cups baby spinach
1. Rice
Bring water to a boil. Add rice. Reduce heat to medium. Cook covered until all water is absorbed. Still occasionally.
2. Curry Sauce
Wisk together coconut milk and curry paste. Slowly bring up to temperature over medium-low heat.
3. Curry
Heat oil in a skillet over medium-high heat. Add onion, pepper and zuccini. Cook, stirring often, until vegetables have browned (5-6 minutes). Add chickpeas, broth and curry sauce. When mixture reaches a soft boil reduce to medium-low and simmer until vegetables are soft (4-6 minutes).
4. Serve
Stir in spinach just before serving. Serve 1 1/2 cups of curry over 1/2 cup of rice.
## Nutrition information
Per Serving:
* 471 calories
* protein 10.9g
* carbohydrates 65.8g
* dietary fiber 10.7g
* sugars 12.3g
* fat 18g
* saturated fat 8.2g
* cholesterol 3.8mg
* vitamin a iu 5023.5IU
* vitamin c 79.2mg
* folate 99.1mcg
* calcium 119.1mg
* iron 4.2mg
* magnesium 119.8mg
* potassium 489mg
* sodium 576.2mg
* thiamin 0.3mg
* added sugar 7g
Exchanges:
* 3 fat
* 3 starch
* 2 vegetables
* 1 carbohydrate
* 1/2 lean protein

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# Tofu & Vegetable Curry with Zuccini Noodles
![Zuccini Noodle Curry](https://git.john.me.tz/Recipes/images/zuccini_noodle_curry.webp "Zuccini Noodle Curry")
Cook time: 30 minutes
Yields: 4 servings
Tofu:
* 2 tablespoons sesame oil
* 1 x 14oz block extra-firm tofu, 1cm cubed
Curry Sauce:
* 1 x 14oz can coconut milk
* 2 tablespoons red curry paste
* 1 tablespoon lime juice
* 2 cloves garlic, grated
* 1/2 teaspoon salt
Curry:
* 1 tablespoon avocado or olive oil
* 1 x 8oz package mushrooms, sliced
* 1 bunch scallions, roughly chopped
* 6 cups kale, chopped
* 2 x 10oz packages zuccini noodles (2 large zuccinis, julienned)
1. Tofu
Heat sesame oil in a large skillet over medium-high heat. Pat tofo dry, add to pan. Cook in a single laye, turning every 3-4 minutes until all sized are golden. Transfer to plate.
2. Curry Sauce
Wisk together all ingredients while waiting for Tofu to cook.
3. Curry
Heat oil in a pan over medium-high heat. Add all Curry ingredients except kale and zuccini. Cook until mushrooms have released their liquid and started to brown (about 5 minutes). Reduce heat to medium. Add kale, tofu and Curry Sauce. Stir frequently until kale is wilted (2-3 minutes). Set aside.
4. Zuccini Noodles
Cook zuccini noodles according to directions. If using fresh zuccini, simply add to pan with 2 tables spoons of water, warm on medium, covered until heated through (1-2 minutes)
4. Serve
Serve 1 cup of curry over 1 cup of zuccini noodles.
## Nutrition information
Per Serving:
* 428 calories
* protein 16g
* carbohydrates 17.4g
* dietary fiber 5.3g
* sugars 6.5g
* fat 36.5g
* saturated fat 21.1g
* vitamin a 2907.4iu
* vitamin c 62.4mg
* folate 125.1mcg
* calcium 297.3mg
* iron 6.4mg
* magnesium 129.4mg
* potassium 1105.8mg
* sodium 517.7mg
* thiamin 0.2mg
Exchanges:
* 5 1/2 fat
* 2 vegetables
* 1 1/2 medium-fat protein

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# Beet Kale Avocado Superfood Grain Bowl
![Beet Kale Avocado Grain Bowl](https://git.john.me.tz/Recipes/images/beet_kale_avocado_grain_bowl.jpg "Beet Kale Avocado Grain Bowl")
Prep time: 15 minutes
Yields: 4 servings
* 2/3 cup quinoa
* 1/2 cup hummus
* 2 tablespoons lemmon juice
* 1 x 5oz package baby kale
* 1 cup pickled beets
* 1 cup edamame, garbanzo or lima beans
* 1 avocado, sliced
* 1/4 cup unsalted sunflower seeds or other nuts, toasted
1. Boil quinoa
Boil quinoa in 1 1/3 cups of water. Set aside to cool.
2. Dressing
Wisk hummus and lemon juice in a bowl. Thin with water until it reaches a dressing consistency. Refridgerate separately if not being served immediately.
3. Portion into bowl
Divide kale evenly into 4 bowls. Top each with quinoa (about 1/2 cup), 1/4 cup sliced beets, 1/4 cup beans, and 1 tablespoon of seeds/nuts. Refridgerate for up to 4 days.
4. Serve
Top with 1/4 sliced avocado and hummus dressing.
## Nutrition information
Per Serving:
* 381 calories
* protein 16.2g
* carbohydrates 43.1g
* dietary fiber 13.2g
* sugars 7.7g
* fat 18.6g
* saturated fat 2.4g
* vitamin a 3764iu
* vitamin c 55mg
* folate 341.8mcg
* calcium 126.3mg
* iron 4.6mg
* magnesium 161.2mg
* potassium 1065.8mg
* sodium 188.2mg
Exchanges:
* 2 1/2 fat
* 2 starch
* 1 lean protein
* 1/2 high-fat protein
* 1/2 vegetable

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# Thai Spaghetti Squash with Peanut Sauce
![Thai Spaghetti Squash](https://git.john.me.tz/Recipes/images/thai_spaghetti_squash.webp "Thai Spaghetti Squash")
Cook time: 25 minutes
Yields: 4 servings
* 2 1/2 to 3 pound spaghetti squash, halved and seeded.
* 1/2 cup smooth natural peanut butter
* 1/4 cup soy sauce
* 1/4 cup water
* 1 tablespoon rice vinegar
* 1 tablespoon maple syrup
* 1 teaspoon garlic, minced
* 1/2 teaspoon red pepper flakes, crushed
* 1 cup edamame, garbanzo or lima beans
* 1/2 cup red bell pepper, halved and thinly sliced
* 1 medimu carrot, shreaded
* 1/4 cup sliced scallions
* 1/4 cup chopped peanuts
* 1/4 cup fresh cilantro
* Lime wedges
1. Prepare squash
a. Place squash halves, cut-side down, in a microwave-safe dish. Add 2 tablespoons of water. Microwave, uncovered, on high until flesh is tender (10-15 minutes)
b. Rub cut rim of squash halves with oil and place cut-side down on a baking sheet. Bake until tender (40-50 minutes) at 400 degrees F.
When cool enough to handle, scrape flesh into a large bowl with a fork. Let cool for 10 minutes.
2. Sauce
Whisk together peanut butter, soy sauce, water, vinegar, maple syrup, garlic and red pepper flakes until smooth.
3. Combine
When squash has cooled, add beans, bell pepper, carrot and scallions in a bowl. Drizzle with peanut sauce, toss until coated.
4. Serve
Portion one heaping cup per bowl or microwave safe container. When ready to eat, garnish with peanuts, cilantro and lime wedges.
## Nutrition information
Per Serving:
* 419 calories
* protein 17.6g
* carbohydrates 32.8g
* dietary fiber 8.8g
* sugars 12.5g
* fat 24g
* saturated fat 3.7g
* vitamin a iu 3664.4IU
* vitamin c 32.8mg
* folate 169.7mcg
* calcium 93.2mg
* iron 2.8mg
* magnesium 72.1mg
* potassium 567.8mg
* sodium 855.9mg
* thiamin 0.2mg
* added sugar 3g
Exchanges:
* 5 1/2 fat
* 3 1/2 vegetables
* 1/2 lean protein
* 1/2 starch

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# Citrus and Arugula Salad
![Citrus and Arugula Salad](https://git.john.me.tz/Recipes/images/citrus_arugula_salad.webp "Citrus and Arugula Salad")
Prep time: 10 minutes
Yields: 4 servings
Dressing:
* 2 tablespoons olive oil
* 2 tablespoons lime juice
* 1 tablespoon tarragon
* 2 teaspoons finely chopped jalapenos
* 2 pinches salt
* 1 pinch pepper
Salad:
* 2 small tangerinse, peeld and sliced
* 1 medium blood orange, peeled and sliced
* 3 packed cups baby arugula
* 1 avacado, chopped
* sliced almonds, toasted
1. Dressing
Add all dressing components except oil to food processor. Process at medium or high speed. While running, drizzle in oil slowly.
2. Salad
Add all salad components except almonds to a large bowl, drizzle with dressing, gently toss salad until coated.
3. Serve
Portion 1 1/2 cups per plate. Garnish with almonds.
## Nutrition information
Per Serving:
* 183 calories
* protein 2.1g
* carbohydrates 14g
* dietary fiber 5.1g
* sugars 7.3g
* fat 14.6g
* saturated fat 2.1g
* vitamin a 544.5iu
* vitamin c 48.2mg
* folate 75.4mcg
* calcium 58.2mg
* iron 0.6mg
* magnesium 30.4mg
* potassium 446mg
* sodium 153.6mg
Exchanges:
* 3 1/2 fat
* 1/2 fruit

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Sauces/Pad Thai Sauce.md Normal file
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# Pad Thai Sauce
![Pad Thai Sauce](https://git.john.me.tz/Recipes/images/Pad Thai Sauce.jpg "Pad Thai Sauce")
Prep time: 5 minutes
Yields: 4 cups; 12 servings
* 1/4 cup sriracha
* 1/2 cup soy sauce
* 1/4 cup tamarind sauce
* 1 cup peanut butter (add 3 tablespoons of white sugar if using natural peanut butter)
* 1 1/2c veg stock
* juice of 2 limes
Melt peanut butter with a few teaspoons of stock. Once fully liquified, add remaining ingredients, shisk thoroughly together and bring to a slow boil. Reduce heat to low and whisk rapidly for 1 minute.
Portion into air-tight jars. Refridgerate or freeze if not being used in 1 week.
## Nutrition information
Per 1/3 cup. Serving:
* 153 calories
* fat 11.2g
* saturated fat 1.5g
* polyunsaturated fat 2.1g
* monounsaturated fat 5g
* sodium 741mg
* carbohydrate 10.4g
* dietary fiber 1.5g
* sugar 6g
* protein 7g
* calcium 10.5mg
* iron 4.2mg
* potassium 180mg
* vitamin c 2mg

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# Stuffed Sweet Potato with Hummus Dressing
![Stuffed Sweet Potato](https://git.john.me.tz/Recipes/images/stuffed_sweet_potato.webp "Stuffed Sweet Potato")
Prep time: 10 minutes
Cook time: 30 minutes
Yields: 2 servings
* 2 medium sweet potato, scrubbed
* 1 tablespoon oil
* 1 cup kale, chopped
* 1 cup black beans (1/2 cup dried beans, cooked)
* 1/4 cup hummus
* 2 tablespoons water
1. Bake potatos
Poke potatoes all over with a fork. Rub skin of potatoes with a thin layer of oil. Bake in an oven at 350 degrees F (30 minutes), or on a barbeque over indirect heat (25 minutes). Turn a few times.
2. Prepare filling
Wash kale and drain. Trim stems. Wilt kale in a saucepan over medium-high heat. Add beans. Add water if pan becomes completely dry. Continue cooking covered until beans are heated through (2-3 minutes).
3. Stuff potatos
Split potatoes and spread opening. Top with kale and bean mixture.
4. Prepare dressing
While potato cools to a safe temperature, add hummus to a disk. Wisk in water until it reaches the desired consistency. Should be about the thickness of a pasta sauce.
5. Serve
Serve as a side on a plate. Drizze with hummus dressing. Garnish with scallions or green onion, if desired.
## Nutrition information
Per Serving:
* 472 calories
* protein 21.1g
* carbohydrates 85.3g
* dietary fiber 22.1g
* sugars 19.9g
* fat 7g
* saturated fat 1.2g
* vitamin a 35809.9iu
* vitamin c 55.1mg
* folate 201.6mcg
* calcium 191mg
* iron 6.7mg
* magnesium 98.9mg
* potassium 1672.7mg
* sodium 489.1mg
* thiamin 0.6mg
Exchanges:
* 4 starch
* 1 1/2 lean protein
* 1/2 medium-fat protein
* 1/2 carbohydrate

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# Roasted Cauliflower & Potato Soup # Roasted Cauliflower & Potato Soup
![Cauliflower Potato Curry Soup](https://git.john.me.tz/Recipes/images/cauliflower_potato_curry_soup.jpg "Cauliflower Potato Curry Soup") ![Cauliflower Potato Curry Soup](https://git.john.me.tz/Recipes/images/cauliflower_potato_curry_soup.webp "Cauliflower Potato Curry Soup")
Prep time: 30 minutes Prep time: 30 minutes
@ -60,7 +60,7 @@ Per Serving:
* sugars 8.3g * sugars 8.3g
* fat 14.8g * fat 14.8g
* saturated fat 10.1g * saturated fat 10.1g
* vitamin a 1900IU * vitamin a 1900iu
* vitamin c 52.2mg * vitamin c 52.2mg
* folate 73.8mcg * folate 73.8mcg
* calcium 86.3mg * calcium 86.3mg

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# Curried Sweet Potato & Peanut Soup
![Curried Sweet Potato Peanut Soup](https://git.john.me.tz/Recipes/images/curried_sweet_potato_peanut_soup.webp "Curried Sweet Potato Peanut Soup")
Prep time: 5 minutes
Cook time: 35 minutes
Total time: 40 minutes
Yields: 6 servings
* 2 tablespoons oil
* 1 1/2 cups yellow onion, diced
* 1 tablespoon garlic, diced
* 4 teaspoons red curry paste
* 1 serrano chile, seeded and minced
* 1 pound sweet potato, peeled, 1cm cubed
* 3 cups water
* 1 cup coconut milk
* 3/4 cup unsalted peanuts
* 1 x 15oz can white beans (1/2 cup dried beans, cooked)
* 3/4 teaspoon salt
* 1/4 cup chopped fresh cilantro
* 2 tablespoons lime juice
* 1/4 cup unsalted pumpkin seeds
* lime wedges
1. Saute onions
Heat oil in large pot over medium-high heat. Add onion and cook until translucent (about 4 minutes).
2. Simmer
Stir in garlic, ginger, curry paste, and serrano. Cook for 1 minute. Stir in sweet potatoes and water, bring to a boil. Reduce heat to medium-low and simmer, partially covered, until sweet potatos are soft (10 to 12 minutes).
3. Blend
Transfer half of of the soup into a blender with coconut milk and peanuts. Puree.
4. Combine
Return puree mixture to pot. Stir in beans, salt, and pepper. Heat through. Remove from heat. Stir in cilantro and lime juice.
5. Serve
Portion 1 cup per bowl. Garnish with pumpkin seeds and lime wedges.
## Nutrition information
Per Serving:
* 345 calories
* protein 12.6g
* carbohydrates 37.4g
* dietary fiber 8.4g
* sugars 6.8g
* fat 19.4g
* saturated fat 4.3g
* vitamin a 10785iu
* vitamin c 7.5mg
* folate 95mcg
* calcium 87.9mg
* iron 2.2mg
* magnesium 90mg
* potassium 699.2mg
* sodium 593.7mg

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# Lemony Lentil Soup with Collards
![Lemony Lentil Soup](https://git.john.me.tz/Recipes/images/lemony_lentil_soup.webp "Lemony Lentil Soup")
Prep time: 40 minutes
Cook time: 20 minutes
Total time: 1 hour
Yields: 6 servings
* 1 cup dried brown lentils
* 8 cups water
* 1/4 cup olive oil
* 2 medium onions, diced
* 2 medium carrots, diced
* 1 teaspoon salt
* 1/4 teaspoon ground pepper
* 3 cloves garlic, chopped
* 1 teaspoon ground coriander
* 6 cups collard greens, chopped
* 3/4 cup cilantro, chopped
* 1 pound yellow potatos, quartered
* juice of 1 lemon, plus wedges
1. Boil lentils
Add lentils to a small saucepan with 3 cups of water. Cover, bring to a boil, then reduce to medium-low and simmer until tender (25-30 minutes).
2. Saute
Heat oil in a large pot over medium heat. Add onions, carrots, salt and pepper. Cook, stirring occasionally until lightly caramelized (15-20 minutes). Add garlic and coriander. Cook for another minute. Stir in collard greens and cilantro. Cook until collards are wilted (another minute).
3. Simmer
Add 1 cup of water and deglaze the pot. Add lentils with it's water. Add potatoes, lemon juice and remaining 4 cups of water. Bring to a boil over high heat. Reduce to medium-low and simmer, covered, until potatoes are tender (12-14 minutes).
4. Serve
Serve 2 cups per bowl. Garnish with lemon wedges.
## Nutrition information
Per Serving:
* 296 calories
* protein 11.3g
* carbohydrates 42.3g
* dietary fiber 7.9g
* sugars 4.2g
* fat 10.1g
* saturated fat 1.4g
* vitamin a 5354.8iu
* vitamin c 37.9mg
* folate 225.2mcg
* calcium 136.6mg
* iron 3.1mg
* magnesium 53.5mg
* potassium 765mg
* sodium 427.7mg.
Exchanges:
* 2 fat
* 1 1/2 starch
* 1 1/2 vegetable
* 1 lean protein

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# Butternut Squash Chili
![Butternut Squash Chili](https://git.john.me.tz/Recipes/images/butternut_squash_chili.webp "Butternut Squash Chili")
Prep time: 25 minutes
Cook time: 4 hours
Total time: 4 hours 25 minutes
Yields: 6 servings
* 2 tablespoons olive oil
* 4 cups (1 small) butternut squash, 1cm cubes
* 1 large onion, chopped
* 1 medium red bell pepper, diced
* 4 cloves garlic, minced
* 2 cups vegetable broth
* 1 x 15oz can black beans (1/2 cup dried beans, boiled)
* 1 x 15oz can pinto beans (1/2 cup dried beans, boiled)
* 1 x 15oz can diced tomatoes
* 2 tablesponns chili powder
* 2 tablespoons ground cumin
* 2 teaspoons smoked paprika
* 1 teaspoon salt
* 2 medium avacados, sliced
* cilantro, chopped
1. Saute
Warm oil at medium-high heat in large, oven-safe pot. Add squash and onion. Stir regularly, saute until onions become soft. Reduce head to medium. Add garlic and bell peppers. Continue to cook for 3-4 minutes.
2. Pre-heat
Arrange only one rack at the bottom of the oven. Pre-heat to 350 degrees F.
3. Bake
Add all remaining ingredients except avocados and cilantro. Mix thoroughly and bring to a boil over medium-high heat. Reduce to medium and cover until oven reaches 350 degrees F. Transfer pot to oven. Bake for 2 hours or until squash is cooked through. Stir 2-3 times. Add water if necessary.
4. Serve
Serve 1 1/2 cups per bowl. Garnish with sliced avacado and cilantro.
## Nutrition information
Per Serving:
* 314 calories
* protein 10.8g
* carbohydrates 45.8g
* dietary fiber 15.6g
* sugars 8g
* fat 11.8g
* saturated fat 1.5g
* vitamin a 12215.2iu
* vitamin c 68.3mg
* folate 94.2mcg
* calcium 160.4mg
* iron 4.6mg
* magnesium 111.5mg
* potassium 1102.7mg
* sodium 454.1mg
* thiamin 0.2mg
Exchanges:
* 2 fat
* 2 starch
* 1 1/2 vegetables
* 1 lean protein

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# Sweet Potato Black Bean Chili
![Sweet Potato Black Bean Chili](https://git.john.me.tz/Recipes/images/sweet_potato_black_bean_chili.webp "Sweet Potato Black Bean Chili")
Cook time: 40 minutes
Yields: 4-5 servings
* 2 tablespoons olive oil
* 1 large sweet potato, peeled and diced
* 1 large onion
* 4 cloves garlic, minced
* 2 tablespoons chili powder
* 4 teaspoons ground cumin
* 1 teaspoon chili spice (eg. ground chipolte or cayenne)
* 1/4 teaspoon salt
* 1 1/2 cups water
* 2 x 15oz cans black beans, rinsed (1 1/2 cups dried beans, broiled).
* 1 x 14oz can diced tomatoes
* 4 teaspoons lime juice
* 1/2 cup cilantro, chopped
1. Saute
In a deep pot or dutch oven, heat oil at medium-high. Add sweet potato and onion, stir often until onion is soft (4 minutes). Add gralic, chili powder, cumin, chili spice, and salt. Stir in spices constantly for 30 seconds.
2. Simmer
Add water, bring to a simmer. Cover and reduce heat to medium-low. Cook until sweet potato is tender (10 to 12 minutes).
3. Add remaining ingredients
Add beans, tomatoes, and lime juice. Increase heat to high to bring to a rolling boil, stiring often. Reduce heat and simmer for 5 minutes. Remove from heat.
4. Serve
Serve 2 cups per bowl. Garnish with cilantro.
## Nutrition information
Per Serving:
* 323 calories
* protein 12.5g
* carbohydrates 54.7g
* dietary fiber 15.6g
* sugars 13.1g
* fat 7.6g
* saturated fat 1.1g
* vitamin a 12409iu
* vitamin c 24.2mg
* folate 117.8mcg
* calcium 163.5mg
* iron 5.3mg
* magnesium 42mg
* potassium 1072.5mg
* sodium 573.3mg
* thiamin 0.9mg
Exchanges:
* 3 starch
* 1 vegetables
* 1 lean protein

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