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Tag: plant based

3 Seed Chunky Almond Butter Granola

3 Seed Chunky Almond Butter Granola

Almond butter chunky
Rosanne Walsh

3 Seed Chunky Almond Butter Granola

Crunchy, gluten-free clusters with nuts, seeds, coconut, chewy raisins, and a touch of maple and date syrup. Pair with greek yogurt for a balanced, breakfast high in protein and nutrient density. .
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Servings: 24
Course: Breakfast, Snack
Cuisine: American
Ingredients Method Notes

Ingredients
  

  • 3 cups Bob’s Red Mill Gluten Free Protein Oats
  • ½ cup chopped almonds
  • ½ cup chopped pecans
  • ½ cup chopped walnuts
  • ⅓ cup hemp hearts
  • ⅓ cup chia seeds
  • ⅓ cup pumpkin seeds
  • ⅓ cup sunflower seeds
  • ⅓ cup unsweetened shredded coconut
  • ½ cup chopped pitted dates
  • ½ cup golden raisins
  • 1 teaspoon pumpkin pie spice
  • ⅓ cup unsweetened almond butter
  • ½ cup pure maple syrup
  • 2 tablespoons date syrup
  • ⅓ cup olive oil
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon Maldon sea salt flakes

Method
 

  1. Preheat to 325°F. Line two large, rimmed baking sheets with parchment paper.
  2. Mix the dry ingredients. Combine the oats, nuts, hemp hearts, chia seeds, pumpkin seeds, sunflower seeds, coconut, and pumpkin pie spice. Reserve the dates and raisins until after baking to keep them chewy.
  3. Mix the wet ingredients. Whisk the almond butter, maple syrup, date syrup, olive oil, and vanilla until smooth. Warm gently if needed.
  4. Combine. Pour the wet mixture over the dry ingredients and stir until thoroughly coated.
  5. Press firmly. Divide between the baking sheets and press into compact, even layers about ¼–½ inch thick. Sprinkle with Maldon flakes.
  6. Bake for 30–40 minutes. Rotate the pans and switch racks halfway through. Begin checking at 25 minutes; remove when golden and fragrant. Avoid stirring to preserve large clusters.
  7. Cool completely. Leave undisturbed for 45–60 minutes, or until completely cool. Break into chunks, then gently mix in the chopped dates and raisins.
  8. Store. Transfer to an airtight container. Keep at room temperature for up to 2 weeks or freeze for up to 3 months.

Notes

Estimated nutrition per serving
One serving = 1/3 cup 

Estimated Nutrition Facts — ⅓ Cup

Nutrient
 Amount
Calories
 220 kcal
Total Fat
 13 g
Saturated Fat
 2.5 g
Total Carbohydrates
 23 g
Dietary Fiber
 4 g
Total Sugars
 10 g
Added Sugars
 7 g
Protein
 6 g
Sodium
 45 mg
Crispy Tofu with Napa Cabbage, Snow Peas & Shiitake Mushrooms

Crispy Tofu with Napa Cabbage, Snow Peas & Shiitake Mushrooms

Crispy Tofu with Napa Cabbage, Snow Peas & Shiitake Mushrooms

Crispy air-fried tofu meets tender shiitake mushrooms, crunchy snow peas, and Napa cabbage in a ginger-garlic sesame sauce. Chopped peanuts, scallions, and black sesame seeds add a flavorful finish.
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Servings: 3
Course: Main Course
Cuisine: Asian
Ingredients Method Notes

Ingredients
  

Crispy Tofu
  • 1 block extra-firm tofu 14 ounces, drained and pressed
  • 1 tablespoon arrowroot starch
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • 2 teaspoons avocado oil
Vegetables
  • 6 cups chopped Napa cabbage
  • 2 cups snow peas strings removed
  • 5 ounces shiitake mushrooms stems removed and caps sliced
  • 1 teaspoon avocado oil
  • 3 garlic cloves minced
  • 1 tablespoon grated fresh ginger
Sauce
  • 2 tablespoons reduced-sodium tamari or soy sauce
  • 2 tablespoons unseasoned rice wine vinegar
  • 2 teaspoons toasted sesame oil
  • 1 teaspoon maple syrup
  • 2 tablespoons water
  • ½ teaspoon arrowroot starch
  • ¼ teaspoon red pepper flakes optional
Toppings
  • ¼ cup chopped unsalted peanuts
  • 3 green onions sliced
  • 1 tablespoon black sesame seeds
  • Lime wedges optional

Method
 

  1. Prepare the tofu: Press tofu for 15–20 minutes, then cut into cubes. Pat dry and toss with avocado oil, garlic powder, and salt. Sprinkle with arrowroot and toss until lightly coated.
  2. Air-fry: Arrange in a single layer in a preheated air fryer at 400°F. Cook for 12–16 minutes, shaking halfway through, until golden and crisp. Work in batches if needed.
  3. Mix the sauce: Whisk all sauce ingredients together until the arrowroot dissolves.
  4. Brown the mushrooms: Heat the remaining teaspoon of avocado oil in a large skillet or wok over medium-high heat. Add mushrooms and cook for 4–5 minutes, stirring occasionally.
  5. Cook the vegetables: Add garlic and ginger; stir for 30 seconds. Add the cabbage’s thicker white pieces and snow peas; cook for 2 minutes. Add the leafy cabbage and cook for another 1–2 minutes, keeping the vegetables slightly crisp.
  6. Add sauce: Whisk the sauce again, pour into the skillet, and toss for 1–2 minutes until lightly thickened.
  7. Finish: Gently fold in the tofu just before serving, or place it on top to preserve its crispness. Sprinkle with peanuts, green onions, and black sesame seeds. Add lime juice if desired.

Notes

Nutrient Approximate amount
Calories 350 kcal
Protein 23 g
Total carbohydrate 25 g
Dietary fiber 6 g
Total fat 20 g
Saturated fat 3 g
Sodium 650 mg
Serving suggestion: Enjoy as a vegetable-rich bowl, or serve with brown rice or quinoa for a more substantial meal.
Rainbow Kale Bowl

Rainbow Kale Bowl

Rainbow Kale Bowl

This vibrant Rainbow Kale Bowl is packed with colorful vegetables, lean protein, fiber, and healthy fats. Featuring roasted purple cauliflower and sweet yam, sautéed kale, juicy grilled chicken, tangy pickled red onions, and fresh cilantro, it's finished with a creamy tahini olive oil drizzle. A nutrient-dense, naturally gluten-free meal that supports gut health, balanced blood sugar, and lasting satisfaction.
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Servings: 2
Course: Main Course
Cuisine: Mediterranean
Ingredients Method Notes

Ingredients
  

  • 1 medium purple cauliflower cut into florets (about 4 cups)
  • 1 large yam or sweet potato diced (about 2 cups)
  • 1 large bunch kale stems removed and chopped (about 6 cups raw)
  • 1 lb boneless skinless chicken breast
  • 2 tbsp extra virgin olive oil divided
  • ½ cup pickled red onion
  • ¼ cup fresh cilantro chopped
  • ½ tsp garlic powder
  • ½ tsp smoked paprika
  • Salt and black pepper to taste
  • 3 tbsp tahini
  • 1 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 tsp maple syrup optional
  • 1 small garlic clove minced
  • 2 –4 tbsp warm water to thin
  • Pinch of sea salt

Method
 

  1. Roast the vegetables. Preheat oven to 425°F. Toss purple cauliflower and diced yam with 1 tbsp olive oil, smoked paprika, salt, and pepper. Spread evenly on a parchment-lined baking sheet. Roast for 25–30 minutes, flipping halfway through, until tender and lightly caramelized.
  2. Grill the chicken. Season chicken breasts with garlic powder, salt, and pepper. Grill over medium-high heat for approximately 5–7 minutes per side, depending on thickness, until the internal temperature reaches 165°F. Rest for 5 minutes before slicing.
  3. Sauté the kale. Heat remaining 1 tbsp olive oil in a large skillet over medium heat. Add chopped kale and sauté for 4–5 minutes until tender but still vibrant green. Add a splash of water if needed.
  4. Prepare the tahini drizzle. In a small bowl, whisk together tahini, olive oil, lemon juice, maple syrup (if using), garlic, and salt. Gradually add warm water until smooth and pourable.
  5. Assemble the bowls. Divide sautéed kale among four bowls. Arrange roasted purple cauliflower, yam, and sliced grilled chicken on top. Add pickled red onion and fresh cilantro.
  6. Finish and serve. Drizzle each bowl with tahini dressing and serve warm.

Notes

Nutrition Facts

Per serving · ¼ of recipe
Estimated
 
Calories

425 kcal

 
Protein

33 g

Carbs

30 g

Fat

20 g

Fiber

7 g

Sugar

8 g

Sat. Fat

3 g

 
Additional Nutrients (approximate)
Cholesterol 85 mg
Sodium 400 mg
Potassium 1,000 mg
Calcium 160 mg
Iron 3 mg
Vitamin C 100 mg
Approximate values using unsweetened tahini dressing without optional maple syrup. Actual nutrition varies with vegetable sizes, chicken yield, oil absorption, and pickled onion ingredients. Confirm with a nutrient database before publishing as verified nutrition facts.
No-Bake Oatmeal Energy Balls

No-Bake Oatmeal Energy Balls

No-Bake Oatmeal Energy Balls

I can’t make these energy balls fast enough when I’m on campus visiting the students at MIT! Nutrient-dense, high in fiber and packed with plant-based ingredients, they’re the perfect grab-and-go snack for powering through a busy afternoon or study session—no baking required.
Made with rolled oats, flax and chia seeds, coconut, nut butter and dark chocolate, these little bites provide a satisfying combination of carbohydrates, fiber, protein and healthy fats.
Just mix, roll and snack.
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Servings: 24
Course: Snack
Ingredients Method Notes

Ingredients
  

  • 2 cups rolled oats
  • 1 cup ground flaxseed
  • 2 tablespoons chia seeds
  • 1⅓ cups unsweetened shredded coconut
  • 1 cup natural peanut butter or nut butter of choice
  • ⅔ cup honey
  • 1 cup dark chocolate chips
  • 2 teaspoons vanilla extract
  • Pinch of sea salt optional

Method
 

  1. Add the rolled oats, ground flaxseed, chia seeds and shredded coconut to a large mixing bowl. Stir to combine.
  2. Add the nut butter, honey and vanilla. Mix thoroughly until all of the dry ingredients are evenly coated.
  3. Fold in the dark chocolate chips.
  4. Refrigerate the mixture for about 30–60 minutes. Chilling makes it easier to roll.
  5. Using a small cookie scoop or your hands, portion the mixture and roll into approximately 1-inch balls.
  6. Store in an airtight container in the refrigerator for up to 1 week or freeze for longer storage.

Notes

Estimated Nutrition Facts

Per energy ball, based on 24 balls:
  • Calories: ~160
  • Protein: ~5 g
  • Carbohydrates: ~16 g
  • Dietary Fiber: ~3 g
  • Total Fat: ~9 g
  • Saturated Fat: ~2–3 g
  • Total Sugars: ~8 g
Nutrition information is an estimate and will vary depending on the nut butter, coconut and dark chocolate used.
Parmesan Basil Spaghetti Squash

Parmesan Basil Spaghetti Squash

Parmesan Basil Spaghetti Squash

Spaghetti squash is one of those vegetables that can be incredibly simple—and incredibly good—with just a few quality ingredients.
In this easy recipe, roasted spaghetti squash is tossed with extra-virgin olive oil, freshly grated Parmesan, fresh basil and plenty of black pepper. The olive oil and Parmesan give the squash richness, while fresh basil keeps everything bright.
It makes an easy vegetable side dish for chicken, fish or meatballs, or you can add a protein and turn it into a light meal. And when you don't have time to roast the squash, I've included an Instant Pot shortcut that can get it cooked in a fraction of the time.
If you're serving this as a meal rather than a side dish, add a meaningful source of protein such as white beans, chicken, shrimp, salmon or turkey meatballs to make it more satisfying.
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Servings: 4
Course: Appetizer, Side Dish
Cuisine: Mediterranean
Ingredients Method Notes

Ingredients
  

  • 1 medium spaghetti squash about 2½–3 pounds
  • 2 tablespoons extra-virgin olive oil divided
  • ½ teaspoon sea salt divided
  • Freshly ground black pepper
  • ½ cup freshly grated Parmesan cheese
  • ¼ cup loosely packed fresh basil leaves thinly sliced
  • Optional: pinch of red pepper flakes

Method
 

  1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
  2. Prepare the squash. Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds and stringy center with a spoon.
  3. Season. Brush the cut sides with 1 tablespoon of the extra-virgin olive oil and season with about half of the salt and several grinds of black pepper.
  4. Roast. Place the squash halves cut-side down on the baking sheet. Roast for approximately 30–40 minutes, depending on the size of your squash. It’s ready when the flesh is tender enough to separate easily into strands with a fork but isn’t mushy.
  5. Create the “spaghetti.” Let the squash cool just enough to handle. Turn the halves over and use a fork to gently pull the flesh into spaghetti-like strands.
  6. Finish. Drizzle the squash with the remaining tablespoon of EVOO. Add the Parmesan, remaining salt and freshly ground pepper and gently toss everything together.
  7. Add the basil. Finish generously with fresh basil and, if you like a little heat, a pinch of red pepper flakes.
  8. Serve directly in the squash halves for a simple but beautiful presentation.

Notes

  • Calories: ~175
  • Protein: ~6 g
  • Carbohydrates: ~17 g
  • Dietary Fiber: ~4 g
  • Total Fat: ~11 g
  • Saturated Fat: ~3 g
  • Total Sugars: ~6 g
  • Sodium: ~350 mg
Nutrition information is an estimate and will vary based on the size of the squash and brands of ingredients used.