BROCCOLI SALAD
1 tsp. salt
5-6 cups fresh broccoli florets
1/2 cup toasted slivered almonds
1/2 cup cooked, crumbled bacon
1/4 cup of red onion, chopped
1 cup of frozen peas, thawed (or
fresh peas
if you can get them)
1 cup mayonnaise
2 tbsp. apple cider vinegar
1/4 cup honey
1. Bring a large pot of water, salted with a teaspoon of salt, to a boil. Add the
broccoli florets.
2. Cook 1-2 minutes, depending on how crunchy you want the broccoli. 1
minute will turn the broccoli bright green, and leave it still pretty crunchy. 2
minutes will cook the broccoli through, but still firm. Do not cook for more than
2 minutes, or the broccoli will get mushy.
3. Drain the broccoli and immediately put into a bowl of ice water to stop the
cooking. After the broccoli cools, drain it well before dressing it in the next
step.
4. Combine broccoli florets, almonds, crumbled bacon, chopped onion, and
peas in a large serving bowl. In a separate bowl, whisk together mayonnaise,
cider vinegar and honey. Add dressing to the salad and toss to mix well. Chill
thoroughly before serving.
Submitted by: Arthur Welch
Sautéed Veggies & Tofu
over honey ginger
Quinoa
Sautéed Veggie
1 onion
Minced ginger (to taste)
Minced garlic (to taste)
1 cup broccoli
½ Green Bell Pepper
¼ Pack of tofu (soft)
Soy sauce (to taste)
Sriracha (to taste)
Chili sauce (optional, to taste)
(Add any additional veggies you
may like)
Quinoa
1 Cup Quinoa
Ginger
Honey
Serves 4
1. In a pan add oil and sauté ginger, garlic and onions.
2. Once translucent, add the peppers and broccoli.
3. One done add all the sauces per taste (1 tsp for soy, 2 tsp of sriracha and 1
tsp for chili sauce)
4. Add salt and pepper per taste.
5. Now sauté them for a min and add the tofu.
6. Cook down for 5-7 min once all veggies are done and sauce is mixed well
with tofu.
7. For quinoa - boil 1 cup quinoa with 2 cup water and salt.
Submitted by: Ranjini Sourirajan
VEGGIE BURGER
½ cup brown rice, cooked
⅓ cup seasoned bread crumbs
½ tsp garlic powder
1 15-ounce can black beans,
drained and rinsed
1 cup corn
1 tsp. chili powder
1 egg
Salt
Black pepper
Canola oil
4 slices pepper jack cheese
Tomato
Red onion
Avocado
Pico de gallo
Serves 4
1. In a large bowl, add black beans, rice, corn, seasonings, and egg.
Mash the ingredients until thoroughly mixed together.
2. Once mashed, add the bread crumbs and mix to combine.
3. Take a quarter of the mixture and shape it into a patty using your
hands. Repeat until all the mixture is used.
4. In a pan, heat a small amount of oil over medium heat. Add the patties
and cook for 4-5 minutes, flip, top with a slice of pepper jack, and cook for
another 4-5 minutes.
5. Place patties on buns, and top with sliced tomato, red onion, avocado,
and fresh salsa.
6. Enjoy!
Submitted by: Mario Gutierrez
LOADED
CAULIFLOWER
1 head of Cauliflower
1/2 cup of plain non-fat
yogurt
3/4 cup cheddar cheese
1/4 cup reduced fat sour
cream
Generous handful of real
Hormel bacon bits
Salt & pepper to taste
Serves 4
1. Preheat oven to 375.
2.Chop cauliflower and either steam or boil to cook until tender.
3.Mash cauliflower by hand or with food processor.
4.Add dairy ingredients (reserving 1/4 cup for top), Mix together.
6.Add bacon.
7.Add cheese.
8.Cook for 30-45 minutes until cheese is crispy on top.
Submitted by: Jennifer Skindaras
FRUIT SALAD
2 boxes of instant vanilla
pudding
1 large tub of cool whip topping
2 large cans of mandarin
oranges
1 pint of strawberries
1 large can of pineapple tidbits
1/2 a bag of mini marshmallows
2 large granny smith apples
(place in pineapple juice so that
they don't turn brown, remove)
1 lb. of sliced or whole grapes
any kind your choice (seedless)
1 layer of Nilla Wafers mini or
regular at bottom of pan to be
used
1. Prepare pudding according to box instructions together then
add cool whip.
2. Add grapes, apples, pineapples, marshmallows (pecans optional),
mandarin oranges, strawberries.
3. Gently mix spread over wafers in pan then top with the rest of the
strawberries to garnish.
4. Refrigerate for a couple hours or overnight.
Submitted by: Cynthia Cortez
Green smoothie
Submitted by: Ashley Proctor
Large apple, sliced
Grapes
Frozen peaches
Frozen mixed berries
Frozen strawberries
Banana
Lemon
Kale
Spinach
(Use as much or as little of
each ingredient as you want!)
Serves 1
1. Put ingredients into blender.
2. Blend.
3. Drink!
4. Be sure to drink 72 ounces of the green
smoothie.
Submitted by: Heidi Haugen
CAULIFLOWER PESTO
1. Take a head of cauliflower and use a food processor to cut it up into
finely chopped pieces.
2. Heat up a large pan with olive oil. Add a little salt and pepper to the
cauliflower.
3. Cook the cauliflower until it is lightly browned (10 – 15 minutes)
4. Turn off the heat and add ½ jar of pesto sauce.
5. Mix until the cauliflower is coated evenly.
6. Serve with a little bit of shredded parmesan cheese.
1 head of cauliflower
1 tbsp. olive oil
Salt & pepper
1 jar Pesto sauce
1 bag of Parmesan
cheese
Serves 4
Submitted by: Jana Miller
ROAST BEEF & HORSERADISH
CREAM ON A PEAR
1 tbsp. low-fat sour cream
1 tsp. horseradish
½ a pear
3 slices roast beef
Parsley (optional)
Serves 1
1. Mix together 1 tbsp. low-fat sour cream and 1
teaspoon prepared horseradish.
2. Dividing evenly, top ½ sliced pear with 3 slices deli
roast beef, the horseradish cream, and fresh herbs
(such as parsley).
Submitted by: Ashley Proctor
Celery sticks
with hummus & olives
3 celery stalks
3 tbsp. hummus
3 Kalamata olives, sliced
1. Dividing evenly, top 3 celery sticks with 3
tbsp. hummus and 3 sliced Kalamata olives.
Submitted by: Kaci Schack
Grilled peaches
with cinnamon
2 large peaches
1 tbsp.
Cinnamon
1 tbsp. coconut oil
Yogurt or ice cream
of your choice
Serves 2
1. Slice the peaches and sprinkle them with cinnamon.
2. Melt the coconut oil in a frying pan or griddle.
3. Add the sliced peaches to the pan or griddle.
4. Cook on medium-high heat for about 4-5 minutes.
or until the peaches soften.
5. Enjoy with yogurt or ice cream.
4 tbsp. almond flour/meal
if you make your own in a food
processor make sure there is no
skin on the almonds
5 tbsp. any mildly flavored
unsweetened non-dairy milk but
NOT soy (coconut milk preferred)
1 tsp nutritional yeast
1/2 tsp salt
1/2 tsp apple cider vinegar
2 tbsp. extra virgin olive oil
1/2 cup melted & room temperature
refined coconut oil it must be
refined NOT unrefined
1. Place ground almonds, milk, salt, nutritional yeast & vinegar into a blender and blend until
smooth. If your blender is quite large it will be hard for it as there is so little to blend but stick
with it. You can tip the blender slightly to one side to get it to hit the blade more.
2. Don't let the blender get too warm while it's blending or the butter can split a bit. If your
blender does run a little warm then blend in short bursts and give it a break for a minute or two
in between. I used the smoothie setting on mine.
3. It needs to be completely smooth with no grainy bits.
4. Pour in the refined coconut oil and olive oil then blend on full speed until velvety smooth and
light and airy. If you have a less powerful blender just keep going for longer.
5. Pour into a container, cover and refrigerate. A glass jar with a lid is perfect. The time it takes
to set will depend on how deep your container is. You are looking at least a couple of hours
although you can hurry it up by placing it in the freezer for a little while.
VEGAN BUTTER
Submitted by: Emily Belzile