Jr Chef Recipes
Winter Vegetable Risotto
*Serves 10-12 *Gluten-free * Vegetarian *Nut-free (cheese served on the side) *Organic *Great source of protein & Fiber
6 cups of precooked short grain brown rice (such as brown Sushi rice). Kept warm
1 cup of cleaned, and finely chopped broccoli
1 cup of cleaned, and finely chopped Crimini mushrooms (Baby Bella's)
1/4 cup of rinsed, and finely chopped fresh Italian parsley
1 large clove of garlic (minced fine)
Zest of one fresh lemon
Sea salt to taste
1 teaspoon of fresh black pepper (optional)
4 tablespoons of olive oil (preferably extra virgin)
Freshly grated parmesan cheese (optional)
Begin by cooking the chopped vegetables in 2 tablespoons of olive oil, along with a pinch of sea salt, and black pepper (if using).
Cook till the vegetables soften, 5 or so minutes.
Next, add the precooked brown rice, and cook everything till its warmed through, and aromatic (another 5 minutes).
Once the rice, and vegetables are cooked, turn off the heat, and add the fresh lemon zest, followed by 2 tablespoons of fresh olive oil, and the parmesan cheese (if using).
Next, give the Risotto a taste (adding additional sea salt if you need).
Enjoy this yummy, healthy, and hearty dish for lunch of dinner (this also makes a great side dish)!
Tofu Vegetable Stir Fry
*Organic *Gluten-free *Vegan *High in protein & fiber *Serves 10-16
1 package of Extra firm Tofu (drained well, patted dry, and chopped into bite-size pieces)
3 cups of cleaned, and chopped fresh broccoli (using stems, and florets)
2 cloves of fresh garlic minced fine
2 tablespoons of fresh peeled ginger, minced fine
1 teaspoon of ground turmeric powder
3 tablespoons of fresh, cleaned cilantro, minced fine.
4 mini bell peppers, cleaned, and chopped fine (seeds removed)
5 to 6 cups of precooked Brown Basmati rice (kept warm)
3 tablespoons of Toasted sesame seed oil
1 tablespoon of Rice vinegar
1-2 teaspoons of ground cayenne pepper (optional)
1 tablespoon of sea salt
In a large pot, warm up the 2 tablespoons of sesame seed oil, on medium heat.
Next, add the Tofu, and begin cooking this for 10 minutes (until the tofu becomes golden warm).
Add the fresh ginger, garlic, turmeric, and cayenne pepper (if using).
Begin mixing the spices a few times, until everything becomes well incorporated and fragrant (about 5 minutes).
Next, add the chopped bell peppers, and the broccoli, give the vegetables a few mixes.
Place a large lid on top of the pot, (lowering the heat to low).
Allow everything to simmer for an additional 2-3 minutes.
Once the Broccoli & bell peppers are cooked through (yet crunchy), turn off the heat
Add the additional tablespoon of sesame seed oil, and the freshly chopped cilantro (adjust seasonings if you need).
Once you're ready to eat, serve the Stir fry alongside the brown rice. Enjoy!!
Middle Eastern Style Lentil Salad
*Serves 8-10 *Organic *Gluten/Nut-free *Vegan *High in Protein, Fiber, and a great source of Iron & Calcium!
2 Cups of dried brown lentils
4 cups of water
2 dried (or fresh) Bay leaves
1 teaspoon of ground turmeric
1 tablespoon of smoked paprika
1 tablespoon of ground cumin
1 teaspoon of sea salt
3 medium yellow squash or zucchini (cleaned, and diced into bite size pieces)
1 cup of fresh Baby Arugula (rinsed and chopped slightly)
2-3 tablespoons of fresh Italian parsley (finely chopped)
2-3 tablespoons of fresh cilantro (finely chopped)
Juice of half a fresh lemon
2 tablespoons of Tahini (unsalted sesame seed butter)
1-2 tablespoons of extra virgin olive oil
Combine the lentils, water, bay leaves and turmeric into a large pot.
Let this come up to a boil, then lower the heat to simmer, and add the chopped squash (this will take about 10-15 minutes to all become tender).
Turn off the heat, drain the lentils and squash into a large colander.
Next, place the lentils, and squash back into the pot (discard the bay leaves).
Add the remaining spices, fresh herbs, arugula, lemon juice, olive oil, and Tahini.
Give this a few mixes, gently incorporating all of the ingredients.
Give this a taste, adjusting the seasonings if you need.
Hearty Moroccan Stew
* Serves 10-12 *Vegan *Organic *Gluten/nut-free *High in protein, and fiber
4 cups of precooked brown rice (preferably long grain, such as Basmati)
2 large eggplants (cleaned, and chopped into small pieces)
1 cup of baby spinach (rinsed, and roughly chopped)
2 cloves of fresh garlic (minced fine)
1 large can of crushed tomatoes (BPA free, and low sodium)
2 cups of freshly cooked garbanzo beans (or canned, BPA free, no salt added)
2 teaspoons of ground turmeric
2 tablespoons of ground cumin
1 teaspoon of ground smoked paprika
2 teaspoons of sea salt
Freshly ground pepper
2 tablespoons of extra virgin olive oil.
2 tablespoons of fresh cilantro minced (or fresh flat leaf parsley)
Warm two tablespoons of olive oil in a large stockpot on medium heat.
Once the oil becomes warm, gently add the eggplant, along with the seasoning, minced garlic, and chopped spinach.
Give the vegetables a few generous mixes, and slowly add the canned tomatoes, and garbanzo beans.
Place a lid on top. Bring this to a boil.
Next, lower the heat to simmer (cooking everything for about 20 minutes) till the vegetables soften, without getting mushy!)
Once the vegetables are cooked through, turn off the heat and add the fresh herbs (give this a taste, adjusting seasonings if you need).
Once you're ready to serve, place a spoonful of the precooked rice into each serving bowl.
Next, add a generous spoonful of the stew on top of rice.
* This also pairs nicely with some gluten-free flatbread (or pita bread).
Winter Vegetable Coconut Curry served with Quinoa
*Organic *Gluten-free *Vegan *High in protein, vitamins A, C, and a great source of fiber! *Serves 10-12
1 pound of medium Sweet potatoes cleaned and diced (with the skin left on)
1 package of cauliflower, rinsed and diced fine.
2 cups of Baby spinach, rinsed and roughly chopped
1 can of coconut milk (full fat)
1 carton of low sodium vegetable broth
2 tablespoons of Thai curry powder
1 chunk of fresh ginger (peeled and grated finely)
2 tablespoons of coconut butter (light sesame oil if preferred)
Juice from one fresh lime.
2 tablespoons of fresh Cilantro (or Thai basil)
3 cups of precooked White Quinoa (fluffed and kept warm)
To prepare the vegetable curry, begin by warming up a large stockpot on medium/high heat.
Add the coconut butter (or sesame oil) warming this for a few minutes till melted.
Add the chopped sweet potatoes and grated ginger, cook this for about 5 minutes (till the sweet potatoes brown slightly)
Next, add the Thai curry powder, chopped Cauliflower, canned coconut milk, sea salt, and the carton of vegetable stock.
Bring this to a full boil, then lower the heat to low, simmering for 15 minutes, till the coconut milk thickens.
Once the vegetables are tender, and the curry has thickened, turn off the heat, and add the chopped fresh spinach, fresh lime juice, and fresh herbs (if using).
Give this a few mixes, letting the spinach soften.
Give this a taste, adjusting seasonings if needed.
Once you are ready to eat, place a spoonful of the prepared quinoa into each serving bowl, and then add a generous spoonful of the warm curry on top. (For additional color & flavor, you can add a few sprigs of the fresh herbs into each bowl as well)
Enjoy this warm, and comforting dish for lunch or dinner!
Creamy Oat Pudding
*Serves 10-12 *Organic *Vegan *Nut-free *Low sugar *High in protein and fiber
4 cups of filtered water
3 cups of Old fashioned rolled oats (or quick cooking oats)
1 cup of shredded unsweetened coconut (optional)
1/4 cup of raw chia seeds
6 raw dates (finely chopped)
4 medium bananas (chopped into bite size pieces)
Zest from one orange
2 teaspoons of pure vanilla extract (alcohol free)
1 teaspoon of sea salt
2 teaspoons of ground cardamom powder
2 tablespoons of Raw cacao powder (or you can use unsweetened cocoa powder)
Boiling 4 cups of water in a large stockpot. Add the oats & the sea salt.
Give this a few mixes, then place the lid onto the pot. Allow the oats to thicken for 5-7 minutes.
Lower the heat and add the shredded coconut, followed by the remaining ingredients (allow this to cook all together for another 1-2 minutes).
Turn off the heat, and give this a taste (adjusting the flavors and seasonings if you need).
*Note, you can also add your favorite fresh or frozen berries if you prefer instead of the chopped bananas.
Enjoy and have fun getting creative!