Red Lentil and Vegetable Curry

1 1/2 cups masoor dal or red lentils
4 cups water (or use half vegetable broth)
1 tablespoon organic canola oil or high-oleic safflower oil
1 rounded tablespoon panch phoran
1 large onion, diced
2 cloves garlic, minced
2 teaspoons finely minced fresh ginger
1 1/2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon turmeric
1/2 teaspoon cayenne pepper
16 ounces chopped tomatoes (recommend BPA-free Pomi brand)
1 head cauliflower, cut into florets
1 medium red potato, diced
1/2 cup water
3/4 teaspoon salt (or a bit more, to taste)
1½ cups cooked chickpeas (if using canned, I recommend BPA-free Eden brand)
5-ounce container baby spinach
1 cup frozen peas

Rinse the lentils and place them in a pot with the water. Bring to a boil, then reduce heat and simmer until the lentils are very tender, about 15 minutes. Set aside.

Heat the oil in a large pot over medium heat. Add the panch phoran and cook for a two minutes or until a seed pops. Add the onions, garlic and ginger. Cook, stirring, for 3-4 minutes, until onions are softened. Add the cumin, coriander, turmeric and cayenne pepper, and cook for about a minute.

Add the tomatoes, cauliflower, potato (if using), water and salt. Bring to a boil, then cover and simmer until cauliflower is tender, about 10 minutes.

Add the lentils, chickpeas, spinach and peas. Gently stir in the spinach until it wilts. Simmer 5 minutes. Adjust salt to taste.

Serves 6

Banana Almond Butter Muffins

1 1/2 cups white whole wheat flour
3/4 cup oat flour (or grind rolled oats in a food processor)
1 ½ teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
¾ teaspoon cinnamon
1 heaping cup mashed super-ripe banana
3/4 cup vanilla almond milk, curdled by adding 1 teaspoon white vinegar
3/4 cup packed brown sugar
2/3 cup smooth, unsalted organic almond butter
¼ cup high-oleic safflower oil
1 1/2 tablespoons ground flax seed vigorously mixed with ¼ cup water
1 1/2 teaspoons vanilla extract
¼ cup sliced almonds

Heat oven to 375 degrees.

In one bowl, mix the flour, ground oats, baking powder, soda, salt and spices. In another bowl, thoroughly combine the banana, almond milk, sugar, almond butter, oil, flax and vanilla. Stir the wet and dry mixtures together, combining only until mixed.

Spray a 12-cup muffin tin with cooking oil spray (I like Spectrum’s canola spray with flour). Fill the cups nearly to the top, then top with sliced almonds. Bake for about 20 minutes, until they are golden brown and a knife inserted in the center comes out clean. Let cool before eating.

Serves 12

Kale Salad with Apricots and Almonds

1 bunch lacinato (Tuscan) kale
2 tablespoons extra virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon maple syrup or agave
¼ cup tamari almonds, roughly chopped (for gluten-free, make your own with wheat-free tamari)
8 organic unsulphered dried apricots, diced
Pinch coarse sea salt
Pinch dried red pepper flakes or Aleppo pepper
Freshly ground black pepper to taste

Wash the kale, then stem: grab the end of a stem in one hand, then use your other hand to tear off the leaf by pulling your fingers along the stem.

Slice all the kale very thinly and place in a large bowl. Add the remaining ingredients and gently massage for about 30 seconds.

Keeps for one day.

Serves 4

Cilantro-Lime Hummus

• Put 1 1/2 cups of chickpeas into the bowl of a food processor.
• Add about a quarter cup of extra virgin olive oil.
• Toss in a big handful of cilantro (I have small hands….adjust if you are giant)
• Add a clove or two of garlic.
• Add a good pinch of ground cumin (fresher the better)
• Squeeze in the juice of two limes.
• Add a bit of salt.
• Process until super smooth.

Serve with baked tortilla chips, pita bread, carrots or any other healthy dip vehicle.

Savory Whole Grain Spinach Muffins

1 1/4 cups white whole wheat flour
½ cup stone-ground cornmeal
1/4 cup buckwheat flour
2 teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
¼ teaspoon black pepper
2 tablespoons ground flax meal
6 tablespoons cold water
1/3 cup extra virgin olive oil
1 tablespoon agave nectar
½ cup finely chopped yellow onion
5 ounce package baby spinach, chopped very finely in a food processor
1 medium carrot, grated
1 jalapeno or Serrano pepper, minced
Zest of one lemon
1 cup soy milk
1 tablespoon lemon juice

Heat the oven to 400 degrees.

Whisk together the flax and water in a cup or small bowl. Microwave for 1 minute, and place in a medium bowl. Stir in the olive oil, agave, onion, spinach, carrot, hot pepper and lemon zest.

Combine the soy milk and lemon juice and let sit for a few minutes, then add to the vegetables.

Combine the flour, cornmeal, buckwheat flour, baking powder, baking soda, salt and pepper. Pour the dry ingredients into the vegetable mixture and stir briefly just until combined.

Spray a 12-cup muffin tin with cooking oil spray.  Fill the cups until nearly full and bake for 22 minutes.

Lemon-Ginger Quinoa with Chickpeas and Kale

1 tablespoon extra virgin olive oil
2-3 cloves garlic, minced
2 teaspoons minced fresh ginger
1 small yellow onion, diced
1 large carrot, diced
1 small red bell pepper, diced
5-6 cups chopped kale
1½ cups cooked chickpeas
1 cup quinoa, rinsed if you don’t have the no-rinse variety
2 cups vegetable broth (recommend No-Chicken broth)
¼ cup lemon juice
Zest of one large lemon
1 teaspoon reduced-sodium tamari (use gluten-free if you prefer)
Freshly ground black pepper to taste

Heat the olive oil over medium heat in a large dutch oven. Add onion and carrots, and cook for 5 minutes, stirring. Add the garlic, ginger and red pepper and sauté 3 minutes. Add the greens and cook another 4 or 5 minutes. Stir in the chickpeas, quinoa, broth, lemon juice, lemon zest, tamari and pepper. Bring to a boil, then reduce heat to low, cover and simmer for 15 minutes.

Serves 4

White Bean Bruschetta With Gremolata

1 whole wheat baguette, sliced
1½ cups cooked cannellini beans (drained and rinsed if canned*)
1 cup cherry or grape tomatoes, quartered
Salt, to taste
Pinch of freshly ground black pepper
2 tablespoons extra virgin olive oil (or more as needed), divided
2 tablespoons finely chopped flat-leaf parsley
3-4 cloves garlic, finely minced
Grated zest of 1 large lemon
Coarse salt

Heat the oven to 400 degrees. Place the baguette slices on a baking sheet and brush very lightly with olive oil. Bake for 10 minutes or until slightly crunchy.

Combine the beans, cherry tomatoes and 1 tablespoon olive oil. Salt lightly, to taste and add black pepper. In a small bowl, combine the parsley, garlic and lemon zest.

Top the bread slices with the bean mixture, then sprinkle on the gremolata. Drizzle with olive oil and a little coarse salt.

* If using canned beans, I recommend Eden brand, as their cans do not contain BPA.

Serves 6

Marinara Sauce

2-3 tablespoons extra virgin olive oil
3 tablespoons minced fresh garlic
1 small carrot, grated
1 small yellow onion, finely chopped (optional)
¼ teaspoon crushed red pepper flakes
6-ounce jar Bionaturae tomato paste (or 3 tablespoons canned tomato paste)
1 cup Pomi strained tomatoes (or canned tomato sauce)
2 26-ounce packages Pomi chopped tomatoes (or 2 28-ounce cans whole San Marzano tomatoes crushed thoroughly by hand)
1 teaspoon dried oregano leaves
1/2 teaspoon dried thyme
1 bay leaf
½ teaspoon salt
¼ teaspoon freshly-ground black pepper
¼ cup chopped fresh basil

Heat the olive oil over low heat in a large Dutch oven. Add the garlic, carrot, onion (if using) and crushed red pepper. Cook, stirring, for 10 minutes (the garlic should not brown.)

Add the tomato paste, raise the heat to medium and cook for 2-3 minutes. Add the tomatoes, oregano, thyme, bay leaf, salt and pepper. Bring to a boil, then reduce heat and simmer for 30 minutes. Add fresh basil. Taste and add salt if necessary. Remove bay leaf and serve.

Serves 6

Dark Chocolate Bark with Toasted Almonds, Blueberries and Orange Zest

12 ounces 70-72% dark chocolate (check to make sure the dark chocolate is vegan; most is)
½ cup sliced almonds, lightly toasted
1/3 cup dried blueberries (wild blueberries if you can find them)
Grated zest of 1 organic orange

Line a baking sheet with parchment paper.

Place two thirds of the chocolate in a glass bowl. Microwave in 30-second spurts until the chocolate is just about melted. Add the remaining chocolate and repeat until the last pieces are nearly melted. Stir with a silicone spatula to finish the melting process. (If you don’t have a microwave, you can melt the chocolate in the top of a double boiler.)

Pour the chocolate onto the parchment paper, and spread with the spatula to create a rectangle of about 12 x 8 inches. Sprinkle on the toppings. Refrigerate until hard, then break into pieces and store in an airtight container.

Quinoa Cauliflower Cakes
Adapted from Sweet Potato Soul

1½ cups quinoa
3 tablespoons extra virgin olive oil, divided
1 medium head cauliflower, broken into small florets
1 cup chopped carrots
¾ cup diced red onions
1 head garlic, roasted, cloves squeezed out
1 large egg
2 tablespoons cornmeal, preferably coarse-ground
1 teaspoon salt
black pepper, to taste
½ cup chopped parsley
Zest of one lemon

Place the quinoa in a saucepan with 2 ¼ cups cold water. Bring to a boil, reduce heat and simmer for 12-13 minutes.

Heat the 1 tablespoon olive oil over medium hat in a large skillet. Add the cauliflower, carrots and onions, and ¼ cup water. Cover and cook for 10 minutes, until vegetables are tender. Uncover and cook, stirring, for five minutes.

In a food processor, puree the cauliflower, carrots, roasted garlic, egg, cornmeal, salt and pepper until mostly smooth. Mix with the cooked quinoa, parsley and lemon zest. Form into patties and place on a plate in the refrigerator for one hour or up to 12 hours.

Heat one tablespoon of oil over medium-high in a large skillet. Fry the patties for several minutes on each side, until golden. Add more oil to the skillet as needed for additional batches.
Serves 6-8