Earth Day 2020 - Plant-Based Recipes for Climate Action



-492342-78142800-141027-388057Plant-Based Recipes for Climate Action00Plant-Based Recipes for Climate ActionOvernight Oats with Peanut Butter Prep time: 10 minutesCook time: sits overnight, but no cooking required!Servings: 1?Ingredients? cup your favorite non-dairy milk (we suggest oat milk or almond milk)2 tablespoons peanut butter (or other nut butter of your choice)? cup rolled oats? tablespoon chia seeds? teaspoon flax seeds1 tablespoon maple syrup or coconut sugarBerries, as a topping (optional)DirectionsIn a jar: add milk, chia seeds, flax seeds, peanut butter, and maple syrup or coconut sugar, then stir to combine. (The peanut butter doesn’t need to be completely mixed with the almond milk).Add the oats and stir a few more times.? Be sure that the oats are immersed in the milk.Cover securely with a lid or seal and set in the refrigerator overnight to soak.The next day, open and enjoy as is or garnish with berries. I personally love strawberries!Note: Overnight oats will keep in the refrigerator for about 2 days.Blueberry MuffinsPrep time: 5 minutesCook time: 30 minutesServings: 12?Ingredients2 cups flour2 ? teaspoons baking powder? cup sugar1 cup almond milk or oat milk? cup applesauce1 teaspoon orange zest1 teaspoon vanilla extract2 cups blueberries, either fresh or frozenPinch of saltDirectionsPreheat oven to 350 degrees and line or grease muffin tin.Mix wet ingredients in a bowl (or to save on a bowl use a 2-cup measuring cup to mix these ingredients)Mix dry ingredients bine wet and dry: Pour the wet mixture into the dry mixture and mix until just combined. Do not overmix!Add blueberries by gently folding them in.Spoon into muffin tins, filling each cup about ? full.Bake: Place in the oven (on center rack) and bake for 30 minutes.Let cool for a few minutes and enjoy!?ーLUNCH OR DINNERーCouscous with VegetablesPrep Time: 5 minutesCook Time: 5 minutes Servings: 2-3Ingredients1 ? cups couscous2 tablespoons oil (olive oil or vegetable oil)Pinch of salt1 ? cups veggie broth (or water)1 cup vegetables (frozen, canned, or fresh – any vegetables you’d like to use)Dash of seasoning (some options: soy sauce, salt and pepper, oregano and basil, rosemary, etc.)DirectionsBring the broth or water, salt, and 1 tablespoon of oil to a boil in a medium pot.Once the mixture is boiling, pour in the couscous, cover the pot with a lid, and reduce to a low heat for about 5 minutes.In a separate pan, heat 1 tablespoon of oil on medium, then add the vegetables and any desired seasoning, cook for 3-5 minutes, stirring occasionally until done.Fluff the couscous with a fork, then combine with the vegetables and serve.Mujadarah/Rice with LentilsPrep Time: 20 minutesCook Time: 35 minutesServings: 4Ingredients? cup lentils2 cups rice (long grain is best, but whatever you have on hand will work)2 large onions, sliced? cup olive oil1 teaspoon cumin? teaspoon corianderPinch of salt4-5 cups waterDirectionsWash rice in a colander and soak in cold water for 15 minutesHeat 2 tablespoons oil in large saucepan, throw the onions in and cook until golden brown. Remove from pan and set aside.Wash lentils well with cold water and place in saucepan. Add 2 cups of water and bring to boil. Cook lentils until half cooked and drain into colander.Heat 2 tablespoons oil in saucepan. Drain rice, add to saucepan, stir and add the water. Add salt, cumin and coriander. Bring to boil.Note: there should be at least an inch of water above the riceReduce heat, cover pan and cook for 10 minutes. Add cooked lentils in and cover. Cook on low heat for 10-12 minutes.Add the onion, mix gently, then serve.?Easy Pea StewPrep Time: 5 minutesCook Time: 30 minutesServings: 3Ingredients3 cups frozen peas1 small onion, chopped1 can (6 oz) tomato paste? small lemon2 tablespoons olive oilPinch of salt3 ? cups waterDirectionsHeat oil in pot and add onions and a pinch of salt. Sauté for 2-3 minutes, or until soft.Add water and more salt, then bring to boil.Add peas, tomato paste and lemon juice, stir.Cover and cook on low heat until peas are tender and sauce has a thicker texture.Serve with rice.??Fried RicePrep Time: 5 minutesCook Time: 50 minutesServings: 2Ingredients1 cup rice (white or brown)1 tablespoon vegetable oil1-2 cups vegetables (a bag of frozen mixed peas, carrots, corn is perfect)2 cloves or 2 teaspoons garlic (can be fresh, powdered or a jar of minced)? onion, chopped1-2 teaspoons soy sauce (you can use tamari or amino acids to make this gluten free)Pinch of salt and pepperDirectionsFirst, prepare the rice following the directions on the package. I usually cook rice in a small pot on the stove or in a rice cooker, which takes about 40 minutes (depending on the type of rice).Heat the vegetable oil on low (I prefer to use canola oil instead of olive oil when cooking on high heat) and add the garlic.Add in chopped onion and stir, cook for 2-3 minutes.Pour in vegetables and cook on medium heat for 3-5 minutes.Add in cooked rice, salt, pepper and soy sauce.Cook, stirring occasionally, until vegetables are cooked through or slightly browned.Serve, feel free to add more soy sauce to your taste.Pasta with Frozen VegetablesPrep Time: 5 minutesCook Time: 10-15 minutesServings: 2-4Ingredients1 bag of frozen vegetables (there are many different kinds of frozen vegetables, so whatever you have in your freezer is great!)1 box of pasta1 tablespoon vegetable oil2 cloves or 2 teaspoons garlic (can be fresh, powdered or minced)1-2 teaspoons dried herbs (oregano, basil and rosemary)1 teaspoon red pepper flakes (optional)4-6 quarts waterPinch of salt and pepperDirectionsBring 4-6 pints of water to a boil over high heat in a pot (add a pinch of salt).In a pan, heat up vegetable oil on low and add in garlic, then add frozen vegetables, salt and pepper, dried herbs and stir occasionally.When the water has come to a boil, pour in the pasta and cook according to the directions on the box.When the pasta is done, combine with the vegetables, stir together for several minutes.Serve, feel free to add more salt and pepper and red pepper flakes.Easy ChiliPrep Time: 20 minutesCook Time: 40 minutesServings: 6Ingredients1 large can (28 oz) diced tomatoes (use the liquid)1 can (15 oz) kidney beans, drained and rinsed1 can (15 oz) black beans, drained and rinsed1 can (15 oz) garbanzo beans, drained and rinsed*Note: You can use any beans you’d like – or even lentils – but these are my favorites. I suggest 3 cans, or an equivalent amount of dried beans.4 cloves or 4 teaspoons garlic (can be fresh, powdered or minced)1 tablespoon vegetable oil? – 1 cup water or vegetable broth2 tablespoons chili powder1 large onion, chopped1 tablespoon cumin1 ? teaspoon dried basil1 ? teaspoon dried oregano1 small can (8 oz) mushrooms (optional)DirectionsHeat the oil, onion and garlic on medium in a big pot for 5 minutes.Add all other ingredients and stir thoroughly.Bring to a rolling boil, then reduce to a low temperature simmer.Cook on low at a simmer for about 30 minutes, stirring occasionally.Serve, feel free to garnish with more herbs. Goes very well with bread, crackers or tortilla chips.ーSNACKSーBanana BreadPrep Time: 5 minutesCook Time: 50 minutesServings: 1Ingredients1 ? cups plain flour*? cup cane sugar OR ? cup cane sugar with 2 tablespoons coconut sugar?2 teaspoons baking powder? teaspoon baking soda? cup applesauce1 teaspoon vanilla extract3 large overripe bananas, mashed? cup almond milk (or oat milk)* You can use unbleached all-purpose or spelt. If you are gluten-free feel free to use a GF blend or even oat flour.DirectionsPreheat oven to 350 degrees and grease a loaf pan.In one medium sized mixing bowl: mash the bananas, add applesauce and vanilla extract, then mix again.To this mixture, add the flour, sugar, baking soda, baking powder and salt. Mix well, but don’t overmix, just until the flour is combined. Batter will be a little thick and there will be a few lumps, so no worries. If the mixture seems a little too thick, add a bit more milk, especially if using heavier flours such as whole wheat or spelt.Pour batter into the loaf pan and bake for about 50 minutes.Insert toothpick in bread to test if it’s done. If it comes out clean it means your bread is ready!Remove from oven and let cool for 10 minutes before slicing.Black Bean DipPrep time: 5 minutes??Cook time: 5 minutesServings: 1Ingredients? lime or 2 tbsp lime juice2 cans (15 oz each) of black beans, drained and rinsed?? cup chopped onion, either red or yellow? teaspoon cumin? teaspoon coriander1 jalapeno, dicedSalt and pepperDirectionsPut all ingredients in a food processor or blender and blend until smooth.Garnish with parsley or cilantro (coriander) and enjoy!? ................
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