These recipes to promote good health are included in a new book,
Nourish: The Definitive Plant-Based Guide for Families (HCI Books). To learn more, read the article.
Peanut Dragon Bowl
Makes 4 servings.
This recipe is a fun, filling and flavorful. It is also versatile, as it can be prepared with a wide range of vegetables and toppings. If you end up with too much sauce, use leftovers as a dip for rice or lettuce wraps or as a dressing for a full meal salad.
Spicy Peanut Sauce
1 cup natural crunchy peanut butter
1 cup water
3 Tbsp. tamari, soy sauce or coconut aminos
3 cloves garlic, minced
1 Tbsp. fresh grated ginger
1 Tbsp. hot chili sauce (adjust to your taste)
½ can (200 ml) coconut milk (or other unsweetened, non-dairy milk)
2 tsp. sesame oil (optional)
2 tsp. lemon juice
4 cups hot, cooked barley, farro, quinoa or rice
10 cups washed and chopped vegetables of your choice (e.g. asparagus slices, small beet cubes, broccoli florets, Brussels sprout slices, cauliflower florets, carrot strips, green beans, chopped kale or other greens, thin purple onion slices, pepper slivers, snow peas, squash cubes, sweet potato cubes)
3 cups hot, cooked shelled edamame, garbanzo or other beans or veggie protein of your choice (e.g. tofu, tempeh, veggie chicken, etc.)
½ cup unsalted peanuts
2 Tbsp roasted black sesame seeds
½ cup green onions, chopped
½ cup parsley or cilantro
1 cup sprouts (your choice)
1 avocado, chopped
Lemon or lime wedges
Prepare sauce. Put peanut butter and water in a medium saucepan. Heat on a low temperature stirring until smooth and creamy. Add tamari, garlic, ginger, hot sauce, coconut milk and sesame oil (if using). Cook on low heat for about 15-20 minutes, stirring occasionally. Remove from heat. Stir in lemon juice.
Prepare optional toppings. Place toppings into small bowls so each person can top their own bowl with the favorites.
Steam vegetables. In a large saucepan, steam vegetables in a steamer basket. Put the longer cooking vegetables in the steamer first (squash, beets, sweet potatoes). Steam for about 15 minutes. Add in all other vegetables except greens. Cook another 7-8 minutes. Add greens and cook another 2-3 minutes or just until they are wilted.
Assemble bowls. To assemble the meal, place cooked grains into 4 bowls (use ½ cup for smaller bowls and 1 cup for larger bowls). Top each bowl with 2 1/2 cups steamed vegetables. Then add 3/4 cup beans or other plant protein to each bowl. Add optional toppings, as desired. Drizzle each bowl with dressing to taste.
Black Bean and Corn Soup
Makes 8 servings
This Mexican-inspired soup is satisfying and flavorful. Make it more fun for the family by providing a variety of toppings. Serve with a green salad, and taco chips, guacamole and salsa or your favorite crusty bread.
1 onion, chopped
4 ½ cups vegetable broth
2 cloves garlic, minced
1 tsp. chili powder a
1 tsp. ground cumin
1 green pepper, chopped
1 14-ounce can crushed tomatoes
1 cup salsa (mild, medium or hot)
2 14-ounce cans black beans, rinsed and drained
2 cups whole kernel corn
salt and pepper to taste
Lime wedges (for squeezing on the hot soup just before eating)
Fresh cilantro, chopped
Sliced green onions
Sliced black olives
Plant-based sour cream
Baked tortilla chips
In a large saucepan, sauté onion in 2 tablespoons of broth, adding more as necessary to prevent sticking – about 5 minutes or until onion is softened and broth has evaporated.
Stir in garlic, chili powder and cumin. Cook for another minute.
Add the remaining broth, green peppers, crushed tomatoes and salsa. Stir together and cook over medium heat until the broth comes to a boil, lower heat and simmer for about 15-20 minutes.
Add the beans and corn. Lower heat and simmer for another 15-20 minutes.
Dish into individual bowls. Put out small bowls of additional toppings so each person can add the flavors they enjoy.
Chickpea Chocolate Chip Cookie
Makes 20 to 24 cookies
I have to preface this recipe by acknowledging that this isn’t your typical chocolate chip cookie. It’s much denser and heartier. It’s incredibly satisfying and delicious. The flaked sea salt is an optional addition. A little goes a long way and it adds a special touch.
15-ounce can of chickpeas, drained and rinsed
1/2 cup maple syrup
1/2 cup creamy peanut butter (feel free to sub a different nut butter)
1 tsp. vanilla extract
1 cup rolled oats
½ cup walnuts, chopped
½ cup almond flour
¼ cup chia seeds
¼ cup hemp seeds
1 to 2 cups chocolate chips or raisins (depending on how chocolatey you want them!)
flaked sea salt, optional
Preheat the oven to 375°F.
In a food processor, purée the chickpeas with the maple syrup, peanut butter and vanilla until smooth.
Empty the purée into a medium sized mixing bowl. Without bothering to clean out the food processor, pulse the oats until they are coarse (somewhere between whole oats and oat flour).
Add the oats and remaining ingredients to the bowl. Mix until combined.
Using a mini ice cream scooper, place the dough on a parchment lined baking sheet, making roughly 20 to 24 smaller cookies. Using a large ice cream scoop, you could also make 12 large cookies.
Gently press down to flatten. Sprinkle each cookie with the tiniest pinch of salt.
Bake for 10 to 15 minutes until cooked through and slightly golden. I prefer mine on softer side so take them out early. If you leave them in too long, they tend to dry out. If you choose to make 12 large cookies, increase the baking time to 20 minutes, again being careful not to overbake.