eat your best plant-based recipes for every institution Inside TABLE OF CONTENTS Entrees & Sides................3 Cauliflower "Cheddar"......................... 4 Charred Cauliflower Tostada................ 5 Marinated Beets & Pear....................... 6 Mediterranean Beet Burger.................. 7 Mighty Chickpea Bowl......................... 8 Roasted Roots in Lemon Dressing.......... 9 Super Tofu "Egg" Salad...................... 1 0 Zucchini Pasta................................. 1 1 Sauces & Dressings....... 12 Beets & Balsamic Vinaigrette............ 1 3 Carrot Ginger Vinaigrette................. 1 4 Chipotle Buttermilk Ranch Dressing.... 1 5 French Dressing............................... 1 6 Italian Dressing.............................. 1 7 Raita Sauce.................................... 1 8 Red Pepper Romesco......................... 1 9 Sesame Ginger Dressing.................... 2 0 Tahini Miso Dressing........................ 2 1 For more on the Eat Your Best Initiative, go to: http://www.choosehealthla.com/eat/eatyourbest/ 2 ENTREES & SIDES Cauliflower "Cheddar" Charred Cauliflower Tostada Marinated Beets & Pear Mediterranean Beet Burger Mighty Chickpea Bowl Roasted Roots in Lemon Dressing Super Tofu "Egg" Salad Zucchini Pasta 3 CAULIFLOWER "CHEDDAR" NACHO AVERAGE PLANT-BASED CHEESE MAKES 1 1/4 CUPS INGREDIENTS METHOD 2 cups cauliflower, chopped Boil the cauliflower and garlic together in 3 cloves peeled garlic 1 water until they are tender. While hot, add 1/2 tsp paprika softened vegetables to a blender. 1/4 tsp dry mustard 1/4 tsp turmeric 1/4 cup nutritional yeast 2 Add seasonings, lemon juice, soy sauce, hot 1/2 tsp kosher salt water and cornstarch, blend again until the 1 tbsp lemon juice sauce is smooth. 1 tsp reduced soy sauce 1/2 cup hot water, as needed Store with plastic wrap pressed against the 1 1/2 tbsp cornstarch 3 surface of the cheese. Heat gently before each use. FOR MORE RECIPES VISIT THEMEXICNBOY.COMReturn to Table of Contents 4 NUTRITION FACTS (3 tbsp): Calories 20 Total Fat 0g Sodium 140mg Fiber 1g Protein 1g CHARRED CAULIFLOWER TOSTADA WITH ROMESCO, BLACK BEANS, & HERBS MAKES 6 SERVINGS INGREDIENTS 1 cauliflower, medium Roast cauliflower for 25 minutes, then broil for 1/4 cup olive oil 2 4 minutes and set aside. Meanwhile, blacken 1 tsp smoked paprika the peppers over an open flame until they are 1/2 tsp kosher salt charred all over. Immediately put them into a 3 red bell peppers bowl, and cover tightly with plastic wrap. 3 tbsp parmesan, grated 3 tbsp shaved almonds 1 15-oz can low-sodium black beans After 10-15 minutes remove the bell peppers 1/2 cup cilantro leaves, chopped 3 from the bowl, and peel off the burnt skins, 1/2 cup scallions, chopped removing the stem and seeds. Place the peppers in a food processor with the cheese, almonds, and 1/2 teaspoon of salt. Process METHOD until the mixture is chunky but even. Preheat oven to 375°F. Trim the 1 cauliflower, leaving 2 inches of Top each cauliflower slice with black beans, the stem intact. Trim the ends of 4 2 tbsp of romesco, scallions, and cilantro. either side of the head, and cut into 6 even slices. Place on a sheet tray, drizzle with olive oil and sprinkle with 1 teaspoon smoked paprika. Return to Table of Contents 5 NUTRITION FACTS: Calories 230 Total Fat 13g Sodium 350mg Fiber 9g Protein 9g MARINATED BEETS & PEAR WITH CHERMOULA, GREEN LENTILS & PEPITAS MAKES 6 SERVINGS INGREDIENTS METHOD 5 large beets Wash and trim beets; add to a roasting pan. Fill 6 tbsp olive oil, divided 1 pan with 1/2 inch of water; cover tightly with 3 tbsp red wine vinegar foil. Roast for 400°F for 45 minutes-1 hour. Peel 1/2 tsp kosher salt beets with towel while hot, allow to cool and 1/2 tsp ground black pepper slice into bite-size pieces. 1 bunch parsley 2 1/4 cups water, plus extra Toss beets with 2 tbsp olive oil, red wine 3/4 cup dried green lentils 2 vinegar, salt and pepper. Refrigerate in 1 bunch cilantro marinade at least 2 hours before serving. 3 cloves garlic 5 tbsp lemon juice 1 tsp cumin 3 Add water to pan and bring to a boil; add 1 tsp cayenne lentils, cover and reduce heat to a simmer for 1 tsp paprika 15-20 minutes. Strain and run lentils under 30 g pepitas cold water when done cooking. 2 bartlett pears Combine cilantro, parsley, garlic, lemon juice, 4 cumin, cayenne, paprika in a food processor and blend. Add 4 tbsp olive oil and pulse until well-combined. Cut pears into bite size pieces, and assemble 5 salad. Top salad with optional greens: watercress, mache or arugula. Return to Table of Contents 6 NUTRITION FACTS: Calories 290 Total Fat 14g Sodium 230mg Fiber 6g Protein 8g MEDITERRANEAN BEET BURGER WITH RAITA, PICKLED ONION, BUTTER LETTUCE MAKES 5 SERVINGS INGREDIENTS METHOD 1/4 yellow onion, minced Process onions finely, add beets, pulse until 1 15-oz can unsalted chickpeas 1 they are a small dice. Process any remaining 1/2 cup cooked quinoa large pieces a second time. Move to a mixing 2 beets, roasted bowl. Process chickpeas roughly, and add to 2 tsp cumin bowl. 1 tbsp dill 1.5 tsp kosher salt Add quinoa, cumin, dill, salt, pepper to bowl, 1 tsp black pepper 2 and mix with a spatula. Add oat flour until 6 tbsp oat flour (as needed) mixture comes together. Shape mixture into "1 1/2'' thick patties using a ring mold, ASSEMBLY refrigerate at least 4 hours before cooking. 5 whole grain buns, toasted 1/2 red onion, shaved Heat vinegar with 1 cup of water until just 1 cup white vinegar 3 boiling. Remove from heat and pour over the 1 cup Eat Your Best Raita Sauce shaved onion, allow to cool completely. 1/2 head butter lettuce Sauté beet patties in pan with neutral oil for 3- 4 4 minutes per side. Place cooked patties on the burger buns, top each with 3 tablespoons of raita, a pinch of pickled onions, and 2 leaves of butter lettuce. Return to Table of Contents 7 NUTRITION FACTS: Calories 360 Total Fat 4g Sodium 600mg Fiber 12g Protein 19g MIGHTY CHICKPEA BOWL WITH FARRO, RED CABBAGE, & MUSTARD GREENS MAKES 6 SERVINGS INGREDIENTS Add 1-part farro to 2-parts boiling water, 2 cups dry farro 2 reduce heat to a simmer and cover. Cook for 20 2 cups dry chickpeas minutes. 2 tbsp grapeseed oil 1 12-oz can no salt added tomato sauce Sauté the chickpeas in 1 tbsp oil, adding 3 tsp paprika 3 tomato sauce, paprika, cumin, 1/2 tsp salt and 2 tsp cumin powders until the peas are well-coated and 1 1/2 tsp garlic powder sauce is no longer wet. Remove from heat and 1 1/2 tsp chili powder stir in the liquid smoke. Serve warm. 3/4 tsp kosher salt, divided 1 tsp sugar Cut the red cabbage into thin strips with a 1 tsp liquid smoke 4 knife or mandoline and place in a heatproof 1/2 large head red cabbage bowl. Heat the vinegar with equal parts water, 3 cups white vinegar sugar and 1/4 tsp salt; bring to a boil. Remove 3 cups water 8 cups mustard greens, washed the liquid from heat and pour over the 5 cloves garlic, thinly sliced cabbage. Allow to pickle at room temperature Bay leaf as needed until liquid cools. Sauté the mustard greens over medium heat METHOD 5 with 1 tbsp oil and the sliced garlic. Soak chickpeas overnight. To cook, 1 cover beans with 3 inches of water ASSEMBLY add bay leaves if desired, bring water Add 3/4 cup of cooked farro to a bowl. Top with to a boil, then reduce to a simmer and equal parts pickled cabbage, sautéed mustard cook for 75 minutes. greens, and 1/2 cup chickpeas. Return to Table of Contents 8 NUTRITION FACTS: Calories 580 Total Fat 9g Sodium 380mg Fiber 18g Protein 27g ROASTED ROOTS IN LEMON DRESSING MAKES 6 SERVINGS INGREDIENTS METHOD 2 lbs parsnips 1 Preheat the oven to 400°F. If the parsnips and 1 lb carrots carrots are very thick, cut them in half lengthwise. Slice each diagonally in 1-inch 3 tbsp olive oil thick slices. Place the cut vegetables on a 1 1/2 tsp black pepper sheet pan. 1/2 tsp kosher salt 1/2 tsp finely grated lemon zest Add 3 tbsp olive oil and pepper and toss well. 2 tbsp lemon juice 2 Roast for 30 minutes, checking to see if they 1 tsp sugar are tender. Chill the vegetables when done roasting. 1/2 tsp Dijon mustard 3 tbsp olive oil Whisk together the lemon zest, juice, 3 sugar, and mustard before adding the other 3 tbsp oil in a slow stream whisking until fully blended, then taste and season if needed. Toss the parsnips and carrots with lemon 4 dressing and salt. Return to Table of Contents 9 NUTRITION FACTS: Calories 250 Total Fat 14g Sodium 230mg Fiber 9g Protein 2g SUPER TOFU "EGG" SALAD USE AS A DELI SALAD OR SANDWICH FILLING! MAKES 6 SERVINGS INGREDIENTS METHOD 1 lb. block firm tofu, pat dry Liberally brush the tofu with olive oil and 1/2 tbsp olive oil 1 season generously with salt and pepper. Place Ground black pepper as needed on a baking sheet, preferably on top of a 1 cup celery, diced silicon baking mat and bake in a preheated 2 tbsp green onions, finely chopped 375°F oven for 15 minutes or until the tofu just 3 tbsp red onion, small diced begins to take on a slight bit of color. Remove 1 tbsp of dijon mustard and cool. ½ cup mayonnaise 3 tbsp low fat buttermilk or reduced fat milk Break up the tofu into medium-sized chunks 2 tbsp rice vinegar 2 and place in a bowl along with the celery, ½ tsp ground turmeric scallions and onion.