SERVES: 12 muffins (servings) | PREP TIME: 30 Min.
These little muffins are great for breakfast or lunch. You can add any vegetables you’d like. Make sure you use nonstick muffin tins or they are likely to stick. Store leftovers in the refrigerator and heat up for a quick snack or meal.
Net Carbs: 2g
Total Carbs: 2g
SERVES: 3 (makes 3 rolls) | PREP TIME: 30 Min.
This is a very versatile plant based dish. You can add any vegetables you might like and for added protein you can add plain or marinated tofu. Use tamari or soy sauce to dip each bite in, or if you’d like you can make a Garlic Ginger Tahini Dressing (link to Buddha Bowl recipe) and use that as a dipping sauce.
SERVES: 4-6 | PREP TIME: 1 Hour
This is a very easy and quick dish to make. You can serve it over quinoa or brown rice and with a salad for a complete protein plant based meal.
SERVES: 6 | PREP TIME: 25 Min.
Packed with flavor and healthy fats these tacos are a delicious ketogenic alternative to traditional tacos. You can add any chopped vegetables, more avocado or sour cream to create your own version that suites your taste.
Net Carbs: 4.2g
Total Carbs: 7.6g
Fiber: 3.4 g
SERVES: 3 bowls | PREP TIME: 10 Min.
These Buddha bowls are a very versatile complete protein plant based meal. You can add any vegetables you might like. Some of my favorites are roasted sweet potatoes, avocado, roasted broccoli or steamed asparagus. Drizzle a generous amount of dressing on top and store any leftover in the refrigerator for up to one week.
Garlic Tahini Dressing:
SERVES: 4 | PREP TIME:
This dish is versatile, easy to make and delicious. Serve topped with sour cream or vegan sour cream, chopped cilantro and corn chips.
Heat oil on medium heat in a medium sized pot. Add minced garlic, onion, paprika, chili powder, oregano, cumin and 1/2 teaspoon sea salt. Sauté until onions start to soften, about 3 minutes. Add black beans, tomatoes, corn, vegetable stock and remaining 1 teaspoon of sea salt. Bring to a boil and reduce heat to a simmer for 3-5 minutes or until heated through. Remove from heat and adjust salt to taste, add a sprinkle of pepper, and top with chopped red onion, cilantro, and avocado (optional).
SERVES: 4 | PREP TIME:
SERVES: 6 | PREP TIME: 30 min
SERVES: | PREP TIME: 40 Min
In a saucepan combine the chicken stock and water and bring to a low simmer. Keep the stock hot but not boiling while cooking the risotto. Have a soup ladle ready to use. In a large sauté pan or skillet, add the olive oil and 3 tablespoons of the butter and place over a medium heat until the butter melts.
Add the onions and cook until soft and translucent, about 5 minutes. Add the garlic and cook until soft and fragrant, about 1 minute. Add the radishes, stir to combine with the onion and garlic so that everything is coated with the hot olive oil and butter and the radishes become slightly faded in color, about 2 minutes. Add the rice, stir to combine so that each grain of rice is coated with the hot olive oil and butter and becomes opaque, about 2 minutes.
Raise the heat to medium high, add the wine and cook, stirring until the wine is absorbed. Add one soup ladle of hot chicken stock (about 1 cup), stirring until absorbed. Continue adding the hot stock, a cup at a time, stirring until absorbed before adding more, until the rice is almost tooth tender; you should use nearly all the stock. This will take about 15 minutes. Keep the heat at medium high and stir continuously. If the rice is still too firm, add more chicken stock. If you have used all the chicken stock, add hot water, a half-cup at a time, stirring until it’s absorbed, and until the rice is tender but still firm.
Remove from the heat and add a pinch of salt, several grinds of black pepper, the remaining 2 tablespoons of unsalted butter, and the grated Parmesan, stirring to combine. Scatter the raw Radish Matchstixx™ over the top of the risotto as a garnish. Serve immediately.
SERVES: 4 | PREP TIME: 35 min
Melt the butter in a large saucepan over medium heat. Fry the onion in butter until soft, about 5 minutes. Add the parsnips, garlic and curry powder, and fry for a couple of minutes to release the flavors. Mix the bouillon cube into the boiling water, and pour into the saucepan. Stir to remove any bits of vegetable from the bottom of the pot. Simmer for 15 minutes or until parsnips are soft and easy to break with a wooden spoon.
Remove from the heat, and blend with a hand mixer or immersion blender. Stir in the cream, and heat through. Do not boil. Season with salt and pepper to taste, and garnish with red pepper flakes or paprika.
SERVES: 4 | PREP TIME: 32 min
SERVES: 6+ | PREP TIME: 25 min
SERVES: | PREP TIME:
For Steamed Sugar Snap Peas
SERVES: 1 | PREP TIME: 20 min
Grind together green chilies, cumin seeds and grated coconut with very little water into a smooth paste. Beat yogurt with salt, mix in the ground paste and add more salt as per taste. Temper with mustard seeds, curry leaves and broken red chili. Top with raw grated red radish. Serve with hot steamed rice and enjoy!
SERVES: 8 | PREP TIME: 1 hr 20 min
Thinly slice lengthwise the yellow squash, zucchini, carrots and parsnips with a mandolin.
In a pot with boiling salted water, blanch the vegetables for about 2 to 3 minutes.
Drain them and shock in a bowl with iced water, then drain them again and hold. (The vegetables are taking the place of the pasta).
For the sauce: In a sauce pan over medium heat, add olive oil and sauté onions, fennel and garlic until soft and golden.
Add sun dried tomatoes in olive oil and continue to cook for about 3 minutes.
Deglaze the pan with white wine and let liquid reduce by half.
Add red bell pepper puree and canned tomatoes in juice and bring to a gentle boil, bring heath down to simmer and cook for about 30 minute, season sauce to taste with salt and pepper.
When sauce is ready add fresh chopped chives and hold aside.
For garnish: In salted boiling water blanch asparagus spear for about 2 to 3 minutes, drain them and shock in iced water, hold aside.
For the chives, simply deep fry in oil, shake the excess oil and rest over paper towels.
To finish dish for service: In a large sauté pan over medium heat, add olive oil and sauté sliced vegetables until hot and al dente in texture.
Add sauce and allow the dish to cook and the sauce to coat vegetables nicely.
Adjust seasoning as necessary.
For plating, plate portions of vegetables with sauce in center of the plates and garnish each portion with 2 spears of asparagus and a bundle of fried chives.
Serve immediately, hot.
Credit: Recipe courtesy of Produce for Better Health Foundation (PBH).
SERVES: 4 | PREP TIME: 30 min
SERVES: 6 | PREP TIME: 55 min
In a large bowl, toss the prawns with the olive oil, lemon juice, salt, and pepper. Let marinate for about a half hour while you heat up the grill. Grill prawns on each side until they turn pink, about 5 minutes depending on size.
Remove the peel and pith from the limes and cut between the membranes to remove the segments. Put these “supremes” into a bowl and squeeze over the juice from the membranes. Add the remaining ingredients and mix; season with salt and pepper. Place warm grilled prawns on a platter and top with salsa.
SERVES: 2 | PREP TIME: 30 min
Blend milk, flour, egg, and 2 teaspoons oil in a blender until smooth. Add chives and dill and pulse 1 or 2 times to just combine. Chill batter, covered, 30 minutes. Stir batter to redistribute herbs. Lightly brush a 10-inch nonstick skillet with oil, then heat over moderately high heat until hot but not smoking. Holding skillet off heat, pour in half of batter (1/4 cup), immediately tilting and rotating skillet to coat bottom. (If batter sets before skillet is coated, reduce heat slightly for next crêpe.) Return skillet to heat and cook until crêpe is just set and pale golden around edges, 10 to 15 seconds. Loosen edge of crêpe with a heatproof plastic spatula, then flip crêpe over carefully with your fingertips. Cook until underside is set, about20 seconds more. Transfer crêpe to a plate. Make another crêpe in same manner, brushing skillet again with oil.
Prepare filling and assemble hors d’oeuvre:
Stir together cream cheese, lemon juice, zest, and pepper in a small bowl until smooth. Put 1 crêpe, browned side up, on a work surface, and spread with all of cheese mixture. Arrange salmon in an even layer over bottom half of crêpe (side nearest you), then scatter radishes over salmon. Beginning at bottom, tightly roll up crêpe, then cut roll crosswise into 4 pieces, trimming ends if desired.
• Crêpes can be made (but not filled) 1 day ahead and chilled, layered between sheets of wax paper and then wrapped in plastic wrap.
• Cheese mixture can be made 1 day ahead and chilled, covered. Bring to room temperature before using.
• Crêpe can be rolled with filling (but not cut) 1 hour ahead and kept, wrapped in plastic wrap, at room temperature. Cut into pieces just before serving.
SERVES: 4 | PREP TIME: 55 min
Preheat oven to 425° F (220° C). Sift and measure flour into a bowl. Cut in the butter until the particles are coarse. Stir in 1/2 of the cheese. Pour in 1/4 cup of the cream; toss the mixture with a fork until all parts are moistened. Turn the dough into a 9-inch round pie pan. With floured fingers, press the mixture into the bottom and sides of the pan, then prick the shell with a floured fork.
Bake the pie shell for 10 to 12 minutes. (The sides will slip down a little during baking.) Cool on a wire rack. Lower the oven temperature to 325° F (160° C). Sprinkle the remaining cheese evenly over the bottom of the cooled pie shell. Beat together the egg yolks, the 3/4 cup cream, and the salt. Pour the egg mixture over the cheese. Place the radish chips evenly over the top of the pie. Bake for 20 to 25 minutes, or until set. Remove the pie from the oven, cut it into wedges, and serve it hot.
SERVES: 4-6 | PREP TIME: 20 min
Credit: This recipe was provided by The North American Radish Council
SERVES: 4 | PREP TIME: 30 min
Place sliced radish, carrot and onion in a medium bowl. Cover with cold water and let soak for 5 minutes. Drain. Combine soy sauce, lemon juice, scallions and ginger in a small bowl. Add 2 tablespoons of the mixture to the drained vegetables and toss. Set aside the remaining sauce.
Season the steak on both sides with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Cook the steak 3 to 4 minutes per side for medium-rare. Let rest on a cutting board for 5 minutes, then thinly slice and serve with the vegetables, drizzled with the remaining sauce.
SERVES: 4 | PREP TIME: 15 min
Combine cornstarch and 1/2 cup water in a small bowl. Set aside.
Heat oil until hot in a large skillet. Add green pepper, reduce heat and cook, stirring frequently, until nearly crisp-tender, about 2 minutes. Add shrimp and cook, stirring frequently, until shrimp just turn pink, about 2 minutes. Add curry powder and cook and stir until fragrant, about 30 seconds. Stir in cream of coconut, lime juice, salt, cayenne, and reserved cornstarch mixture. Bring to a boil, stirring constantly. Add radishes and cook, stirring occasionally, until sauce is clear, about 1 minute. Serve over steamed rice if desired.
SERVES: 6 | PREP TIME: 1 hr 15 min
Preheat oven to 375F.
Coat a casserole dish with canola oil spray and set aside.
In a large mixing bowl, place the parsnips, sweet potatoes and apples and set aside.
In a microwave-proof bowl, mix together the canola oil and honey.
Place in a microwave and warm for 10 seconds.
Mix in balsamic vinegar.
Pour onto vegetables and apples.
Toss to coat well.
Transfer to casserole dish, cover and bake until tender, about 1 hour.
Credit: Recipe courtesy of the American Institute for Cancer Research (AICR).
SERVES: 6 | PREP TIME: 45 min
In a medium bowl, whisk together egg yolks and milk. Stir in flour, baking powder and salt. Stir in butter, and set mixture aside for about 30 minutes.
Preheat a lightly greased waffle iron.
Fold egg whites and 2/3 cup blueberries into the mixture. Scoop portions of the mixture into the prepared waffle iron, and cook until golden brown.
To prepare the sauce, in a medium saucepan over medium heat, mix 1 1/2 cups blueberries, honey and 1/4 cup orange juice. Bring to a boil. Mix remaining orange juice and cornstarch in a small bowl, and stir into the blueberry mixture. Stir constantly until thickened. Serve warm over waffles
SERVES: 4 | PREP TIME: 15 min
SERVES: 6 | PREP TIME: 20 min
Credit: Recipe courtesy of the U.S. Highbush Blueberry Council.