Rapid Refresh & Reboot

Transcription

1 Rapid Refresh & Reboot WEEK FIVE Easy Protein Rich Recipes alexandrajamieson.com

2 BLACK BEAN SOUP 6 servings, Cook Time 30 minutes 1 tablespoon olive oil 1 large onion, chopped 1 stalk celery, chopped 2 carrots, chopped 4 cloves garlic, chopped 2 tablespoons chili powder 1 tablespoon ground cumin 1 pinch black pepper 4 cups low-sodium vegetable broth 4 (15 ounce) cans black beans 1 (15 ounce) can whole kernel corn 1 (14.5 ounce) can crushed tomatoes 1. Heat oil in a large pot over medium-high heat. Sauté onion, celery, carrots and garlic for 5 minutes. Season with chili powder, cumin, and black pepper; cook for 1 minute. Stir in vegetable broth, 2 cans of beans, and corn. Bring to a boil. 2. Meanwhile, in a food processor or blender, process remaining 2 cans beans and tomatoes until smooth. Stir into boiling soup mixture, reduce heat to medium, and simmer for 15 minutes. Rapid Refresh & Reboot: easy protein rich recipes 2

3 Coconut Rice With Chickpeas 6 servings, Cook TIme: 50 minutes 1 tablespoon olive oil 1/2 shallot, minced 1 cup uncooked long-grain brown rice 1 cup coconut milk 1 1/2 cup water 1 pinch ground nutmeg 1 (15 ounce) can chickpeas, rinsed and drained pinch salt 1. Warm the oil in a small saucepan over medium heat. Stir in the shallot, and cook until the shallot has softened and turned translucent, about 3 minutes. 2. Add the rice and stir until coated with the oil. Pour in the coconut milk and water; season with nutmeg. Bring to a boil over high heat, reduce heat to medium-low, cover, and simmer until the liquid has been absorbed and the rice is tender, about 45 minutes. Stir in the chickpeas, season with salt and cook a few minutes until hot. Rapid Refresh & Reboot: easy protein rich recipes 3

4 Pumpkin Pinto Soup 8 servings, Cook Time: 40 minutes 3 (15 ounce) cans pinto beans, rinsed and drained 1 (16 ounce) can diced tomatoes 1/4 cup Earth Balance vegan margarine 1 1/4 cups chopped onion 4 cloves garlic, chopped 1 teaspoon salt 1/2 teaspoon ground black pepper 4 cups low-sodium vegetable broth 1 (15 ounce) can pumpkin puree 3 tablespoons sherry vinegar 1. Pour 2 cans of the black beans into a food processor or blender, along with the can of tomatoes. Puree until smooth. Set aside. 2. Melt Earth Balance in a soup pot over medium heat. Add the onion and garlic, and season with salt and pepper. Cook and stir until the onion is softened. 3. Stir in the bean puree, remaining can of beans, broth, pumpkin puree, and sherry vinegar. Mix until well blended, then simmer for about 25 minutes, or until thick Rapid Refresh & Reboot: easy protein rich recipes 4

5 Tempeh Spaghetti Bolognese 4 servings, Cook Time: 45 minutes 1 to 2 tablespoons olive oil 1 large yellow onion, diced 1-3 cloves garlic, diced 10 ounces tempeh, crumbled 2 teaspoons soy sauce 3/4 cup red wine 1 (28 ounce) can chopped tomatoes 2 tablespoons tomato paste 1 cup vegetable stock 1 teaspoon agave, maple syrup or Sucanat sugar 2 teaspoons dried Italian herb mix (basil, oregano, thyme, rosemary, sage) 1-2 tablespoons fresh basil, optional 1-2 tablespoons fresh parsley, optional 1-2 tablespoons fresh oregano, optional cooked whole grain or pasta, to serve 1. Heat oil in a large pot on medium heat. Cook the onion slowly, taking care not to burn, until it softens. I find it helps to put the lid on for a couple minutes to speed up the process. Add the garlic and cook, stirring for 2 minutes until the garlic is fragrant. 2. Add the tempeh and soy sauce, sauté for 2 minutes more, stirring continuously. Add wine, tomatoes, tomato paste, vegetable stock, sweetener, and dried herbs. Turn the heat to high and let the sauce cook, stirring occasionally. 3. When it starts to bubble, you can turn it down to low. Simmer uncovered for about 30 minutes, stirring occasionally. 4. By now the sauce should be very thick. If using fresh herbs, add now - I strongly recommend them, they give the sauce that extra something. Serve over cooked pasta or whole grains. Rapid Refresh & Reboot: easy protein rich recipes 5

6 Brown Rice and Mushroom Risotto Serves 6-8 (freezes well), Cook Time: 55 minutes 3 tablespoons olive oil, divided 12 to 16 ounces coarsely chopped mushrooms 2 cloves garlic, minced 4 green onions, thinly sliced 1 1/2 cups short grain brown rice 6 cups broth, vegetable and/or chicken 1/2 teaspoon dried leaf sage 1 cup frozen peas, cooked 1/2 cup Red Star Nutritional Yeast Flakes salt and pepper, to taste 1. Heat 2 tablespoons of olive oil in a large saucepan over medium heat. Add mushrooms and cook, stirring, until mushrooms are browned. 2. Add the garlic and green onions; continue cooking for 1 minute. Transfer the mushroom mixture (along with any liquids) to a bowl; cover and set aside. 3. To the pan add the remaining 1 tablespoon of oil. Add the rice and cook, stirring, until aromatic, 3 to 4 minutes. 4. Add 1 cup of broth and cook, stirring, until the liquid is absorbed. Add 1/2 cup of broth and cook, stirring constantly, until broth has been absorbed. Continue adding broth in 1/2 cup portions, stirring and cooking until each portion has been absorbed. 5. When the risotto is just tender (about 25 to 30 minutes), add the mushroom mixture back to the rice and stir in the dried sage. Cook for about 8 to 10 minutes longer, adding more broth, as needed. Add small amounts of water if all of the broth has been used. Just before serving, stir in the hot cooked peas and nutritional yeast flakes. 6. Taste and add salt and pepper, to taste. Rapid Refresh & Reboot: easy protein rich recipes 6

7 Protein-Rich Hemp & Cacao Milkshake 1 serving 1 cup cashews, soaked overnight in water and drained 3 Medjool dates, pitted 1/4 cup Manitoba Harvest hulled hemp seeds 2 tablespoons raw cacao powder 2 cups unsweetened rice or other plant milk 1. Blend until smoooooooth... Rapid Refresh & Reboot: easy protein rich recipes 7

8 BLACK BEAN SOUP 6 servings, 30 minutes 1 tablespoon olive oil 1 large onion, chopped 1 stalk celery, chopped 2 carrots, chopped 4 cloves garlic, chopped 2 tablespoons chili powder 1 tablespoon ground cumin 1 pinch black pepper 4 cups low-sodium vegetable broth 4 (15 ounce) cans black beans 1 (15 ounce) can whole kernel corn 1 (14.5 ounce) can crushed tomatoes 1. Heat oil in a large pot over medium-high heat. Sauté onion, celery, carrots and garlic for 5 minutes. Season with chili powder, cumin, and black pepper; cook for 1 minute. Stir in vegetable broth, 2 cans of beans, and corn. Bring to a boil. 2. Meanwhile, in a food processor or blender, process remaining 2 cans beans and tomatoes until smooth. Stir into boiling soup mixture, reduce heat to medium, and simmer for 15 minutes. Rapid Refresh & Reboot: easy protein rich recipes 8