Nutty Zucchini Bread

A simple and delicious zucchini bread that is filled with zucchini and walnuts, this classic bread is spiced with cinnamon, nutmeg, and cardamom.

Serves 10 | Prep time 15 minutes | Cooking time 1 hour 5 minutes

Ingredients

• Olive oil cooking spray
• 1½ cups all-purpose flour
• 1 teaspoon baking soda
• ½ teaspoon baking powder
• 1 teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• ⅛ teaspoon ground cardamom
• ½ teaspoon salt
• ½ cup sugar
• ⅓ cup brown sugar
• 1 cup unsweetened applesauce
• ¼ cup vegetable oil
• 1 teaspoon vanilla extract
• 1 medium zucchini, shredded and squeezed
• ½ cup walnuts, chopped

Directions

1. Preheat the oven to 350°F.
2. Grease an 8×4-inch loaf pan with cooking spray.
3. In a bowl, mix the flour, baking soda, baking powder, spices, and salt.
4. In another bowl, mix together the sugars.
5. To the bowl of sugar, add the applesauce, oil, and vanilla and beat until well combined.
6. Add the flour mixture and mix until just combined.
7. Gently fold in the zucchini and walnuts.
8. Place the dough into the prepared loaf pan.
9. Bake for about 50–65 minutes or until a toothpick inserted in the center comes out clean.
10. Remove from oven and place on a wire rack for about 10 minutes.
11. Carefully invert the bread loaf onto the wire rack to cool completely before serving.
12. Slice and serve.

Nutrition (per serving)

Calories 227, fat 9.4 g, carbs 35.5 g, sugar 17.7 g, Protein 3.8 g, sodium 247 mg

 

 

Strawberry Smoothie Bowl

Super easy to throw together, this cold and yummy dessert-type fruity breakfast bowl is powerfully packed with healthy strawberries, banana, and coconut milk.

Serves 1 | Prep time 10 minutes

Ingredients

• 1½ cups frozen strawberries
• 1 frozen banana, peeled
• ½ cup unsweetened coconut milk

Directions

1. Place all of the ingredients in a high-power blender and pulse until creamy.
2. Pour the smoothie into a serving bowl and serve immediately with your favorite toppings.

Nutrition (per serving)

Calories 710, fat 39.8 g, carbs 70.1 g, sugar 10.6 g, Protein 11.8 g, sodium 80 mg

 

 

Chilly Night Veggie Chowder

A universally appealing meal for chilly nights, this chowder is packed with a sweet taste and incredibly creamy texture.

Serves 10 | Prep time 15 minutes | Cooking time 50 minutes

Ingredients

• 6–7 cups vegetable broth
• 1 cup onion, chopped
• 1 tablespoon garlic, minced
• 6 cups frozen corn kernels
• 1 large russet potato, scrubbed and cubed
• 1 medium red bell pepper, seeded and chopped
• 1 teaspoon fresh thyme, chopped
• 1 teaspoon fresh parsley, chopped
• ⅓ cup almond flour
• ⅓ cup water
• Salt and pepper to taste

Directions

1. Add the onion, garlic, and 1½ cups of the broth to a large Dutch oven and bring to a boil over high heat.
2. Reduce heat to low and simmer, covered, for about 10 minutes.
3. Add the corn, potato, and remaining broth and stir to combine.
4. Increase heat to medium and bring to a boil.
5. Reduce heat to low and simmer for 10–15 minutes.
6. Transfer half of the mixture to a blender and pulse until smooth.
7. Return the pureed mixture to the Dutch oven with the bell pepper and stir to combine.
8. Increase heat to medium and bring to a boil.
9. Reduce heat to low and simmer for about 10 minutes.
10. Meanwhile, add the almond flour and water to the blender and pulse until smooth.
11. Add the almond flour mixture, salt, and pepper to the chowder and stir to combine.
12. Cook for 1–2 minutes, stirring frequently.
13. Serve hot.

Nutrition (per serving)

Calories 710, fat 39.8 g, carbs 70.1 g, sugar 10.6 g, Protein 11.8 g, sodium 80 mg

 

 

Nourishing and Tangy Salad

Are you looking for a healthy and extremely easy salad? Try this one with a refreshing combination of crisp mangoes, plump tomatoes, onions, nourishing black beans, and creamy avocado.

Serves 4 | Prep time 15 minutes

Ingredients

Dressing

• 1 tablespoon fresh cilantro, chopped
• 1 clove garlic, minced
• 4 tablespoons olive oil
• 2 tablespoons lime juice
• Salt and pepper to taste

Salad

• 1 medium mango, peeled, seeded, and cut into chunks
• 1 medium avocado, peeled, pitted, and cut into chunks
• 1 cup cherry tomatoes, halved
• ⅓ cup red onion, diced
• 1 (15-ounce) can black bean, rinsed
• 4 cups fresh baby greens

Directions

1. To make the dressing, in a bowl, whisk all the ingredients until well combined.
2. Mix mango, avocado, tomatoes, onion, and black beans in a bowl.
3. Pour on the dressing and toss gently to coat well.
4. Divide the baby green into 4 serving bowls or plates and top with the mango mixture.
5. Serve immediately.

Nutrition (per serving)

Calories 432, fat 18.5 g, carbs 40.4 g, sugar 13.7 g, Protein 10.1 g, sodium 49 mg

 

 

Creamy Asparagus Pasta

Bursting with spring flavors of asparagus and lemon, this easy-to-prepare asparagus pasta is really super delicious.

Serves 2 | Prep time 15 minutes | Cooking time 32 minutes

Ingredients

• 2 tablespoons olive oil
• 1 pound fresh asparagus, trimmed and cut into 2-inch pieces
• 1 onion, chopped
• 3 cloves garlic, minced
• ½ pound pasta
• 2½ cups vegetable broth
• 1 cup full-fat coconut milk
• 2 tablespoons lemon juice
• 1 teaspoon lemon zest
• ¼ cup roasted pine nuts
• Red pepper flakes to taste
• Salt and pepper to taste

Directions

1. Heat the oil in a nonstick pan and cook the asparagus for 5–8 minutes.
2. With a slotted spoon, transfer the asparagus onto a plate.
3. To the same pan, add the onion and sauté for about 3 minutes.
4. Add the garlic and sauté for about 1 minute.
5. Add the uncooked pasta, broth, coconut milk, and lemon juice and cook for 15–18 minutes, stirring occasionally.
6. Stir in the cooked asparagus and lemon zest and cook for about 2 minutes more.
7. Stir in the red pepper flakes and pine nuts. Season with salt and pepper to taste.
8. Serve hot.

Nutrition (per serving)

Calories 857, fat 43.1 g, carbs 91.7 g, sugar 10.2 g, Protein 28.9 g, sodium 800 mg

 

 

Perfect Vegetarian Curry

One of the healthiest and cheapest vegetarian dinner recipes, this curry is packed with hearty flavor.

Serves 4 | Prep time 15 minutes | Cooking time 25 minutes

Ingredients

• 2 tablespoons coconut oil
• ⅓ cup shallot, chopped
• 1 small Serrano pepper, seeded and finely chopped
• 2 tablespoons fresh ginger, minced
• 4 cloves garlic, minced
• 3–4 tablespoons yellow curry paste
• 2 cups light coconut milk
• 1 tablespoon maple syrup
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon ground turmeric
• 1¼ cup canned chickpeas, rinsed and drained
• 1 cup cauliflower, chopped
• 1 tomato, chopped
• 2 tablespoons fresh parsley, chopped

Directions

1. Melt the coconut oil over medium heat in a cast-iron skillet.
2. Sauté the shallot, Serrano pepper, ginger, and garlic for 2–3 minutes.
3. Stir in the curry paste and cook for about 2 minutes, stirring frequently.
4. Add the coconut milk, maple syrup, soy sauce, and turmeric, and bring to a simmer.
5. Add the chickpeas, cauliflower, and tomato and stir to combine.
6. Reduce heat to medium-low and simmer, covered, for 10–15 minutes, stirring occasionally.
7. Serve hot garnished with parsley.

Nutrition (per serving)

Calories 541, fat 43.2 g, carbs 35.6 g, sugar 5.7 g, Protein 9 g, sodium 699 mg

 

 

Homemade Fresh Salsa

A homemade salsa recipe with all fresh and raw ingredients. This salsa is perfect for the summertime when everything is in season.

Serves 8 | Prep time 15 minutes

Ingredients

• 2 cups tomatoes, chopped
• 1 clove garlic, minced
• 1 tablespoon lime juice
• Salt to taste
• 2-3 tablespoons red onion, chopped
• 2 tablespoons fresh cilantro, minced
• 1 teaspoon jalapeño pepper, minced
• ½ teaspoon ground cumin
• ½ teaspoon chili powder

Directions

1. Mix the tomatoes, garlic, lime juice, and salt in a serving bowl.
2. Add the remaining ingredients and stir gently to combine.
3. Serve immediately.

Nutrition (per serving)

Calories 12, fat 0.2 g, carbs 2.4 g, sugar 1.3 g, Protein 0.5 g, sodium 24 mg

 

 

Dreamy Lava Cupcakes

Spectacular cupcakes that will be a great treat for any chocolate lovers. You’ll surely make these over and over again.

Serves 6 | Prep time 15 minutes | Cooking time 15 minutes

Ingredients

• Olive oil cooking spray
• ⅔ cup unsweetened almond milk
• ½ cup vegetable oil
• ¼ cup maple syrup
• 2 tablespoons sugar
• ¼ teaspoon apple cider vinegar
• ½ cup all-purpose flour
• ¼ cup cocoa powder
• 1½ teaspoons baking powder
• ¼ teaspoon baking soda
• Pinch of salt
• ¾ cup vegan mini chocolate chips
• 1 tablespoon powdered sugar
• 6 fresh strawberries, sliced

Directions

1. Preheat the oven to 350°F.
2. Grease 6 cups of a muffin tin with cooking spray.
3. Place the milk, oil, syrup, sugar, and vinegar in a bowl and beat with an electric mixer on medium speed until well combined.
4. Add the flour and cocoa and beat for 3–5 minutes.
5. Add the baking powder, baking soda, and salt and beat until smooth.
6. Fill the prepared muffin cups about ¼ full with the flour mixture.
7. Drop 2 tablespoons of mini chocolate chips into the center of each cup.
8. Top with the remaining flour mixture.
9. Bake for 10–15 minutes or until puffy on the edges.
10. Remove from oven and set aside for 1–2 minutes.
11. Carefully invert the cupcakes onto serving plates and dust with powdered sugar.
12. Serve garnished with strawberries.

Nutrition (per serving)

Calories 383, fat 25.4 g, carbs 38.2 g, sugar 24.6 g, Protein 3.5 g, sodium 119 mg

 

 

 

***These recipes and more are found in Janet Cook’s The Plant-Based Diet – 21-Day Meal Plan Included: 105 Quick and Easy Whole Food Recipes for a Healthy Lifestyle. To get your copy, click on the cover below or click here.

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