THE QUINTESSENTIAL GARDEN
Plant Based Meal Plan - Recipes
COCONUT SCRAMBLED TOFU
Serves: 2
Prep time: 20 min
INGREDIENTS
3-4 cloves garlic, finely chopped
2 tbsp coconut oil, unrefined
1/2 package extra firm tofu, preferably sprouted
1/4 tsp salt & pepper
1/2 tsp turmeric
1/4 orange pepper, diced
1/2 C frozen corn
1 shallot, diced
2 tbsp nutritional yeast
INSTRUCTIONS
- In a cast iron skillet, heat coconut oil on medium heat
- Add garlic, cooking 30 seconds
- Squeeze excess water from tofu with paper towel
- With clean hands, crumble tofu into skillet, cooking 1 min
- Add remaining ingredients
- Stir until combined, cooking 3 min
- Serve in a warm tortilla w/ shiitake mushrooms (see website for recipe)
- Enjoy!
NOTES
/ Add hot sauce or finely chopped jalapeños
INDIAN RED CURRY W/ BROWN RICE
adapted from halfbakedharvest.com
Serves: 4-6
Prep time: 30 min
INGREDIENTS
2 tbsp avocado oil
4 cloves garlic, finely chopped
2 inches ginger, finely chopped
1/2 yellow onion, chopped
1 crown broccoli, cut into pieces
2 cans organic coconut milk, full fat
1/2 tsp salt & pepper
1 tbsp garam masala
2 tsp yellow curry powder
1/2 tsp turmeric
1 tsp cayenne
1 small can tomato paste
1 tbsp coconut butter, optional
1 tsp tapioca flour or arrowroot
1/2 C frozen corn
1/2 C frozen peppers
1/2 C peas & carrots
1/4 C fresh cilantro, chopped
1 can organic chickpeas
INSTRUCTIONS
- In cast iron skillet, add avo oil and heat to medium high
- Add garlic, ginger and onion cooking one minute
- Add broccoli and coconut milk
- Cover with lid and cook two minutes
- Uncover, adding spices, tomato paste and coconut butter
- Stir until throughly mixed and cook 5 min
- Add tapioca flour and stir until combined
- Add remaining vegetables and chickpeas, cooking an additional 5 min
- Serve over brown rice
PAD THAI
Recipe by Skinny Bitch
Serves: 3-4
Prep Time: 30 min
INGREDIENTS
6 oz. rice noodles (I prefer black rice for antioxidants)
1/4 C agave or date syrup
1/4 C mirin
3 tbsp ketchup
3 tbsp brages liquid aminos
1 1/2 tbsp lime juice
1 tbsp siracha or other chili sauce
2 tbsp coconut oil
14-16 oz extra-firm tofu, cubed
1/2 red onion, cut into 1/4 in slices
2 cloves garlic
1/2 inch ginger, finely chopped
2 scallions
2 C bean sprouts
1 carrot, shredded
1/4 C fresh cilantro, mint or Thai basil
1/2 C chopped roasted peanuts, unsalted
4-8 lime wedges
INSTRUCTIONS
- Cook the noodles according to package directions, drain & set aside
- In a small bowl, whisk together agave, mirin, ketchup, aminos, lime juice and siracha, set aside
- Heat the coconut oil in a cast iron skillet or wok to high
- Add tofu and fry for 4 min
- Add red onion and cook 30 seconds
- Add garlic and cook 30 seconds
- Add noodles and agave and str fry until the noodles are softened and evenly coated with sauce
- Add the scallions, bean sprouts and carrot, stir fry until all ingredients are well combined and heated through
- Transfer to plates and garnish with cilantro, peanuts and lime
RAW OATMEAL
Serves: 1
Prep time: 5 min
INGREDIENTS
1/2 C organic quick cooking oats
1 C non-dairy milk
1/4 C berries
1 tbsp raw honey
1/2 cinnamon
1/2 tsp vanilla
INSTRUCTIONS
- Add all ingredients to a bowl and stir until combined
- Cover and refrigerate overnight
NOTES
/ Serve w/ plain non-dairy yogurt
/ Swap berries for fruit of choice, adjusting honey as necessary