Ingredients

1/2 cup uncooked quinoa

1 cup vegetable broth

1-15oz can garbanzo beans, drained and rinsed

1 cup chopped broccoli

1 clove garlic, minced

1 tablespoon fresh lemon juice to taste

2 teaspoons grain mustard

3 tablespoons olive oil

Salt and pepper to taste

How to Make It

1. Bring quinoa and broth to boil in small saucepan over high heat. Reduce heat to medium low, cover, and simmer until quinoa is tender and broth has been absorbed, 15 minutes

2. Put cooked quinoa in bowl and add all remaining ingredients.  Mix ingredients and enjoy!!

This dish is surprisingly easy and fully delicious! Be sure to cut the tofu in “fry” like shape so your kids will take the first bite…they might actually keep eating them!

Ingredients

1 lb. green beans, trimmed and cut (frozen organic will work too)

2 tbsp lime juice

2 tbsp. soy sauce or tamari sauce

14 oz. firm tofu, drained and liquid patted out

2 tbsp canola oil

1 clove garlic, minced

1/2 cup  green onions

How to Make It

1. Bring a pot of water to a boil, add green beans, and cook for 2-3 minutes. Drain and rinse. In a small bowl, mix lime juice, soy sauce, and garlic.

2. Cut tofu into 1/2 inch rectangles (like french fries). Place on a baking sheet covered in foil, drizzled with oil, salt and pepper, and bake at 375 degrees for 10-15 minutes, until golden brown.

3. Combine green beans,green onions, and tofu in the empty pot and pour lime juice mixture over it.  Serve over brown rice or quinoa.

photo courtesy of eatingwell magazine

Ingredients:

1 package frozen shelled edamame

8 ounces think rice noodles/sticks

1 cup seaweed, shredded (can be from package, seasoned snacks)

3/4 cup rice vinegar

2 tbsp canola oil

2 tbsp sugar

1 cup shredded carrots

1 medium bell pepper, thinly sliced

1/3 cup red onion

1/4 cup chopped fresh cilantro

1/2 cup peanuts, chopped or halved

How to Make It

1. Cook edamame according to the package. Drain and rinse. Break noodles into pieces, cook noodles according to package.

2. whisk vinegar, oil, sugar into bowl.  Add edamame, rice noodles, seaweed, carrot, bell pepper, onion, cilantro, and 1/4 cup of peanuts: toss well. Sprinkle with remaining peanuts.  Enjoy!

Meatless Mondays have recently started popping up all over the country.  In restaurants, with gyms, with nutritionists, with moms groups, etc.  There are many great reasons to go meat free for at least 1 day a week.  18% of the carbon dioxide released into our atmosphere is from the herding and processing of cattle for food.  Giving your body a break from meat can give you more energy, better sleep, glowing skin, and a healthier overall body.  I’m not advocating that all people should be vegetarian because some people need meat to feel their best.  However, I do feel that Americans eat WAY too much meat and giving yourself a day off each week is beneficial to almost everyone.  That being said, replacing your meat with processed carbs and other junk is also not healthy, so be sure to include a large amount of fresh vegetables, fruits, whole grains (ie brown rice, quinoa, millet, etc), and beans/legumes.

I’ve had many people ask me for meatless recipes so I’ve decided to start a weekly post covering a different meatless recipe each week.  Most of them will be ones I use on a semi regular basis so they will be kid friendly  I am also in the process of creating 30 recipe e-cookbooks with 30 recipes of the same type of food, ie casseroles, salads, etc.  Keep a lookout for those!! In the meantime, check the site weekly for delicious, meat free recipes. I know you are all excited……  Go make the world a better place!

Timbuck’s Microwaveable Muffins

Per serving:

1 egg whisked in a coffee mug

add in the following:

1/4 cup ground flaxseed or oats, 1 teaspoon cinnamon, 1/2 teaspoon baking soda, 1 teaspoon sweetner(sugar, brown sugar, steevia, etc)

handful of walnuts and optional pinch of unsweetened coconut

Mix all ingredients together in the mug and microwave for 1 minute.  Serve immediately with butter and honey/agave nectar/jam.