Plant-Based Dishes You’ll Make Again   

A plant-based diet can be loosely defined but refers to different vegetarian diets that eliminate meat, milk, eggs, and overall animal products. Some benefits of a plant-based diet include steady weight normalization without hunger, weight management, high in carbohydrates, and better cholesterol. Since plant-based meals mostly include fruits, vegetables, seeds, and whole grains, they have the benefit of minerals, increased vitamins, antioxidants, and more. In addition, plant-based diets help cut the emissions in the world by at least 70% due to less production of meat and dairy products*. In the last few years, you’ve probably noticed the progression of plant-based and plant-forward meals increasing in restaurants and grocery stores. We knew this trend was coming so we created six “Power Brands” which are concepts with a single plant ingredient and a simplified menu.

Sheetal Parikh, Corporate Dietitian-Malnutrition Analyst and Dorothy Clarke, Sr. Vice President at Morrison Healthcare have shared some plant-based recipes great for the summertime! Whether it’s for breakfast, lunch, or dinner, Sheetal and Dorothy got you covered. Check out these yummy plant-based recipes that help improve overall wellness and sustainability.

Breakfast

Rice Bran Granola Cereal

Ingredients:

• 2 cups uncooked old-fashioned rolled oats
• 1 cup crisp rice cereal
• ¾ cup rice bran
• ¾ cup raisin
• 1/3 cup slivered almonds
• 1 tbs ground cinnamon
• 1/3 cup honey
• 1 tbs butter, melted nonstick cooking spray

Instructions: Combine oats, cereal, bran, raisins, almonds, and cinnamon in a large bowl; stir in honey and butter.  Spread mixture on a baking sheet coated with nonstick cooking spray. Bake in preheated 350 degrees F oven for 8 to 10 min. Let cool and serve as a topping for yogurt and or fresh fruits

Store in a tightly covered container.

Brunch Potato Cassoulet

Ingredients:

• 2 tbs unsalted butter
• 2 cups (8oz) tofu cut into ½-inch cubes
• 2 cups frozen natural potato wedges
• 1 cup sliced mushrooms
• ½ cup chopped red onion
• ½ cup chopped green bell pepper
• 1 cup frozen speckled butter beans, cooked and drained according to package directions (omit salt) [low salt cheese (optional)]

Instructions: Preheat the oven to 350 degrees F. Melt butter in a large skillet over medium heat. Add tofu, potatoes, mushrooms, onion, and green pepper; cook and stir over medium heat for 5-6 min or until the onion is soft. Stir in cooked beans. Transfer to a medium ovenproof Dutch oven. Bake and cover for 10-12 mins or until heated through. Sprinkle with low-salt cheese, if desired. Broil, 4-6 inches from heat source 2-3 min or until cheese is melted and slightly browned.

Lunch & Dinner

Avocado Chickpea Sandwich

Ingredients:

• 2 small avocados
• 1 can drained chickpea can
• ½ cucumber-chopped
• 1 small tomato-chopped
• ½ any color bell pepper-chopped
• ½ red onion-chopped
• 1 green chili-chopped
• ½ tsp Garlic powder
• ½ tsp black pepper
• 2 tsp olive oil
• Salt to taste

Instructions: Take a bowl and mix all the ingredients together. Spread it on the bread slices of your choice and enjoy! A perfect combination of healthy fats, proteins, and whole grains.

Tofu Wraps

Ingredients:

• 1 pkg firm tofu – cut into small cubes sizes
• 1 pkg whole grains tortillas
• 2 bell peppers – thinly sliced
• 1 large red onion – thinly sliced
• 1 zucchini – thinly sliced
• 7-8 mushrooms – thinly sliced
• 1 large carrot – thinly sliced
• 2 tsp fresh chopped garlic
• 2 tsp fresh chopped ginger
• 2 tbsp fresh cilantro chopped
• 1 tsp garlic powder
• ½ tsp red chili flakes
• ½ tsp turmeric powder
• 2 tsp olive oil
• Salt to taste
• 1 tsp cumin powder (optional)

Instructions: In a large skillet pan, add olive oil. Once it’s warm, add fresh garlic and ginger and sauté for 2 mins. Add tofu cubes and cook until tofu is golden. Then add onions and carrots and sauté for 2 minutes. Then, after adding all the remaining vegetables, cook for another 3 mins. Add all the spices and cook for the next 2 minutes. Then, take a flat pan, add a few drops of olive oil on medium heat, place tortillas, add 2 scoops of tofu/vegetable mix, and let it become golden brown on both sides and enjoy!

Pasta & Vegetables Toss

Ingredients:

• ½ cup chopped onion
• 1 clove of garlic, finely chopped
• 1 tsp Italian seasoning
• 1 tbs olive oil
• ½ cup water and salt and pepper to taste
• 2 tsp vegetable bouillon
• 2 cups broccoli flowerets
• 2 cups sliced zucchini
• 8 oz fresh mushrooms, sliced (about 2 cups)
• 1 medium red bell pepper, cut into thick strips
• ½ of a (1 pound) package of pasta of your choice
  • Fettuccini, cooked according to package directions and drained.

Instructions: In a large skillet, cook and stir onion, garlic, and Italian seasoning in oil until the onion is tender. Add water, salt, and pepper to taste for vegetables. Cover and simmer 5-7mins until vegetables are tender-crisp. Toss with hot fettuccini and enjoy! *Serve immediately or refrigerate*

Sides

Onion roasted potatoes

Ingredients:

• 2 Ibs of red potatoes
• 1/3 cup olive oil or vegetable oil
• 1 envelop of Lipton – onion or onion with mushroom recipe soup mix

Instructions: Preheat the oven to 450 degrees F. In a large plastic food bag or bowl, combine all ingredients. Close bag and shake or toss in a bowl until potatoes are evenly coated. Put the potatoes into a shallow baking or roasting pan. Bake, stirring occasionally for 40 mins or until potatoes are tender and golden brown. Garnish with chopped fresh parsley – if desired

Corn & Tomato Salsa:

Ingredients:

• 4 cups of fresh corn
• 2 jalapeno chilies
• ½ pound tomatoes
• ½ red, green and yellow pepper (cored, membranes removed and chopped)
• 2 green onions, thinly sliced
• 2 tbs of lemon juice
• 2 tbs water
• ½ tsp ground coriander
• 2 tbs chopped fresh cilantro leaves
• Tortilla chips

Instructions: Shuck corn by removing husk and silk from corn rinse under cool water. Hold tip of one ear, stand upright on the stem end in a large skillet. Cut down sides of cob with paring knife release corn without cutting into cob. Cut chilies, remove seeds, chop chilis finely and add to corn. Cut tomatoes into small cubes, bell peppers, onion, lemon juice, water, and coriander to corn mixture: cover, bring to a boil over-heat: reduce heat to medium-low.  Simmer for 5 minutes, stirring halfway through cooking. Cool stir in cilantro, store in the refrigerator serve with tortilla chips. Garnish if desired.

Source:

• *Academy of Nutrition and Dietetics, “Plant-based Diets to Combat Climate Change and to Protect Planetary Health”