Category: Lifestyle Medicine

Serves 4

Ingredients

• 1 block extra firm tofu
• 1 tablespoon soy sauce
• 1 teaspoon ginger
• 1 teaspoon garlic powder
• 1 teaspoon maple syrup
• 2 teaspoons sesame seeds

Directions

1. Preheat oven to 350 degrees.
2. To drain extra water out of the tofu, wrap it in a cloth or paper towel and place on a cutting board. Put a plate on top of the tofu and weigh it down with a can. Press down on the plate for 10 minutes.
3. Remove the weight and cloth/paper towel. Slice the tofu into 2 inch cubes.
4. In a bowl, add the soy sauce, ginger, garlic powder, maple syrup, and sesame seeds. Mix together to make the marinade.
5. Submerge the tofu cubes in the marinade and let sit for at least 10 minutes.
6. Place cubes on skewers and lay on a cookie sheet.
7. Bake for 15 minutes. Serve immediately.

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Serves 4

Ingredients

• 1.5 cups chopped green cabbage
• 1 cup chopped egg plant
• 2 cloves chopped garlic
• 1 bell pepper, chopped
• 1 – 16 ounce can chickpeas, drained
• 1 – 13 ounce can lite coconut milk
• 1 cup vegetable broth
• 4 tablespoons cilantro (optional)
• 1 lime (optional)

Directions

1. Wash and lay out all ingredients.
2. Dice the garlic and set on the cutting board for 10 minutes.
3. Dice the bell pepper and eggplant into 1 inch cubes.
4. Slice the cabbage into 1 inch pieces.
5. Add all the vegetables to the pot and sauté in a bit of broth.
6. Add the chickpeas, drained and rinsed.
7. Finally, add the coconut milk and broth with the curry paste.
8. Bring to a boil, then simmer for 20 minutes.
9. Serve over brown rice or soba noodles.

Chef’s Tip: Add a lime wedge and cilantro as a garnish when serving to help brighten the dish. Other garnish options include ginger and lemongrass.

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Serves 4

Ingredients

• 1 head of cauliflower
• ½ cup flour
• ½ cup plant milk
• ¼ cup hot sauce
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon black pepper

Directions

1. Wash and lay out all ingredients. Preheat oven to 400 degrees.
2. Cut cauliflower into bite sized florets.
3. Make batter by adding flour, spices, milk, and hot sauce into a mixing bowl. Stir until combined.
4. Using a fork, dip the florets into the bowl and place on greased cookie tray.
5. Bake for 20-25 minutes or until fork soft.
6. Finish by adding more spices or hot sauce to taste.

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Serves 4

Ingredients

Veggie Pinwheel

• 4 Collard Leaves
• 4 Carrots
• 4 Tomatoes
• 2 Cucumbers
• 1 – 16 ounce can of Chickpeas
• 2 tablespoons Olive Oil
• 1 teaspoon Salt
• 2 teaspoons Garlic Powder

Peanut Butter Dipping Sauce

• ¼ cup Peanut Butter
• 2 tablespoons Soy Sauce
• 1 tablespoon Maple Syrup
• 1 teaspoon Garlic Powder
• 1 teaspoon Ginger Powder
• 1-2 teaspoons Sriracha Sauce (optional)
• ½ tablespoon Cilantro (optional)

Directions:

1. Blanch** and drain the collard leaves and set to the side.
2. Cut the carrots, tomatoes, and cucumbers into thin strips and set to the side.
3. Rough chop the cilantro for dipping sauce and set to the side.
4. Dipping Sauce: Combine peanut butter, soy sauce, maple syrup, garlic powder, ginger powder, and sriracha into a small bowl and whisk well until you have a smooth consistency. Add cilantro, if desired.
5. Chickpea Spread: In a blender, rough blend the chickpeas, olive oil, salt, and garlic powder.
6. Pinwheel Assembly: Spread a collard leaf onto a flat surface and begin by layering in the precut vegetables (carrots, tomatoes, cucumbers) followed by the chickpea spread. Roll the collard leaf keeping all ingredients tucked inside and slice the sandwich into 2 inch portions.
7. Serve the pinwheels with the peanut dipping sauce – enjoy!

** Blanching is the process of submerging the food into boiling water for a short period of time and immediately transferring the food from the boiling hot water into a bowl with ice water.

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Ingredients

• 1 ripe to over-ripe banana
• 2 cups rolled oats
• 2 tablespoons ground flax
• ½ cup walnuts or selected nuts
• ½ cup chopped fruit of choice (pear, apple, berries)
• 1 tablespoon cinnamon
• 1 teaspoon ground ginger

Directions

1. Preheat oven to 350 degrees.
2. Grease cookie tray.
3. In a small bowl add 2 tablespoons of ground flax and 6 tablespoons of water. Stir and let the mixture rest for 2-3 minutes until it combines and begins to gel and form a flax egg.
4. Chop the fruit into small ½ inch pieces or likely mash.
5. Chop the walnuts or nuts into crushed pieces.
6. In a mixing bowl mash the peeled banana. Add in the “flax egg” mixture and the rolls oats.
7. Add in spices, walnuts, and chopped fruit. Sir until combined. Add water as needed to form a sticky mixture.
8. Spoon out 2 tablespoon sized dollops onto cookie tray.
9. Bake for 20-25 minutes or until golden brown on the bottom. Store in an airtight container for up to one week.

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Ingredients

• 1 Bell pepper, diced
• 1 White onion, diced
• 4-5 Kale leaves, chopped
• One dozen eggs
• Salt and Pepper to Taste
• Garlic Powder or other desired seasonings

Directions

1. Preheat oven to 350 degrees. Wash all vegetables and lay out ingredients.
2. Grease the muffin tin.
3. Begin by dicing bell peppers and onions and adding 2 teaspoons of the mixture to each muffin tin.
4. Chop the kale by removing the stem with the sharp edge of the knife. Then stack the leaves and roll to make it easier to slice through in to rings. Place the chopped kale into the muffin tin to fill ¾ the way full.
5. Crack the eggs into a bowl. Add spices and beat together.
6. Spoon egg mixture evenly over the vegetables into each muffin cup.
7. Bake for 20-25 minutes.

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Ingredients

• 2-3 medium sweet potatoes
• 1 tablespoon paprika
• 1 teaspoon turmeric
• Salt to taste
• 1 tablespoon Olive Oil

Directions

1. Preheat oven to 350 degrees.
2. Wash the sweet potatoes and lay out all ingredients.
3. Begin by slicing potatoes in half and then into ½ in strips. Cut larger strips in half-length wise to produce fry like shapes.
4. Toss into a bowl with oil and spices. Toss to coat.
5. Lay on baking tray.
6. Bake for 30-35 minutes or until brown on the edges.

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Ingredients

• 1 can black beans, rinsed
• ¼ cup rolled oats
• 2 tablespoons ground flax seed
• 6 tablespoons water
• 2-3 medium carrots, grated

Directions

1. Preheat oven to 350 degrees. Wash all vegetables and lay out ingredients.
2. Grease the cookie tray.
3. Begin by adding flax and water together to set aside to make the flax egg.
4. Grate the carrots into a mixing bowl.
5. Add in the black beans and mash together. Add in rolled oats, spices, and flax egg.
6. Spoon mixture into four even patties and form with hands. Place on cookie tray.
7. Bake for 15-20 minutes.

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Serves 4

Ingredients

• 1 package spring mix lettuce
• Your vegetables of choice
• 4 tablespoons olive oil
• 6 tablespoons lemon Juice
• 2 teaspoons Dijon mustard

Directions

1. Start by laying out, washing, and measuring all ingredients. Cooking utensils include a cutting board, a colander or salad spinner, a chef’s knife, a jar with a lid, and a bowl for serving.
2. Begin by chopping all addition vegetables.
3. Add to a bowl with the lettuce.
4. Add oil, mustard, and lemon juice to the jar. Shake to combine.
5. Dress salad and save remaining dressing for later.

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Serves 4

Ingredients

• 1 package whole wheat spaghetti
• 1 can diced tomatoes
• 1 can tomato sauce
• 3 cloves of garlic
• 1 small yellow onion
• ¼ cup parsley, chopped
• 2 tablespoons oregano, dried
• 2 tablespoons capers

Directions

1. Start by laying out, washing, and measuring all ingredients. Cooking utensils include two soup pots, a cutting board, a chef’s knife, a can opener, and a spatula.
2. Begin by filling up one soup pot with water and salting the water heavily. Bring to a boil.
3. Next mince the garlic and onions and add to a pan with oil or dice tomato juices. Sauté for 2 minutes.
4. Add the dice and sauced tomatoes, capers, oregano and chopped parsley.
5. Stir and simmer sauce for 15-20min.
6. Add noodles to boiling water and cooked until al-dente according to package instructions.
7. Finish noodles in sauce by draining pasta water and adding to sauce pan.
8. Serve with more parsley, parmesan, or nut cheese.

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Our Lifestyle Medicine team is here to support you on your journey to better health. Connect with one of our Board-Certified Lifestyle Medicine Specialists today.