BRIGHT LINE PLANT FOODS - Plantz St. Culinary Gym · boil, then add lentils. When it returns to a...

1 Katie Mae’s Bright Line Eating eCookbook

Black Beans Black Eyed Peas Cannellini Beans Garbanzo Beans Heirloom Beans

Northern Beans Pinto Beans Red Lentils Green Lentils Black Lentils

Green Split Peas Yellow Split Peas Quinoa & Teff Plant-Based Milk Plant-Based Yogurt

Edamame Roasted Soybeans Tofu Tempeh Nuts & Seeds

Artichoke Asparagus Arugula Beets Bell Peppers Bok Choy Broccoli Brussels Sprouts

Cabbage Carrots Cauliflower Celery Chili Peppers Collards Cucumber Eggplant

Garlic Green Peas Jicama Kale Kohlrabi Leek Lettuce Mushrooms

Mustard Greens Okra Onion Parsnip Radish Rhubarb Romaine Rutabaga

Shallots Spinach Summer Squash Swiss Chard Tomato Turnip Winter Squash Zucchini

BRIGHT LINE PLANT FOODS

Amaranth Buckwheat Corn Grits/Polenta Millet

Quinoa Quinoa Flakes Oat Groats Steel Cut Oats Rolled Oats

Rice Rye Sorghum Teff Wheat

Wild Rice Puffed Cereal Shredded Wheat All Potatoes, Yams, & Sweet Potatoes

Almonds Avocado Brazil Nuts Cashews

Coconut Hazelnuts Macadamia Nuts Pine Nuts

Pistachios Walnuts Chia Seeds Flax Seeds

Hemp Seeds Nut Butters Olives Pumpkin Seeds

Sesame Seeds Sunflower Seeds Tahini & other Seed Butters

Apples Apricots Bananas Blueberries Blackberries Cantaloupe Cherimoya

Cherries Coconut Cranberries Durian Dragonfruit Figs Goji Berries Grapefruit

Grapes Guava Honeydew Jackfruit Kiwi Kumquat Mango Nectarines

Oranges Papaya Passionfruit Peaches Pears Persimmons Pineapple Plums

Pluots Pomelo Pomegranate Raspberries Satsuma Strawberries Watermelon

VEGETABLES

PROTEINS

GRAINS

FRUITS

FATS


FRESH & WARM CEREAL Grain: cook whole grain cereal, rolled oats, quinoa flakes, or grits Protein: top with nuts, seeds or plant-based milk (quinoa and teff can also be proteins) Fruit: any of your choosing, fresh or frozen Extras: cinnamon, nutmeg, cloves, or dried orange peel

BAKED BREAKFAST YAM Grain: bake yam or sweet potato Protein: top with beans, tempeh, nuts or seeds, or plant-based milk on the side Fruit: any of your choosing diced and layered on top Extras: cinnamon, nutmeg, cloves, or dried orange peel

TOFU AND/OR VEGGIE SCRAMBLE Grain: sauté diced potatoes, sweet potatoes, or whole grain Protein: sauté firm tofu, tempeh, beans, or lentils Veggies: sauté any of your choosing, fresh or frozen + Fruit: any of your choosing on the side Extras: garlic, onion, spices, or herbs

QUICK & EASY STEAMED BREAKFAST Grain: potato or whole grain mixed in or on the side Protein: steam tempeh or beans Veggies: steam leafy or non-leafy green veggies + Fruit: any of your choosing mixed in or on the side Extras: drizzle with balsamic vinegar, lemon juice or fat-free dressing

POTATO VARIATIONS Potato waffle: cooked potato pressed in waffle iron and cooked for several minutes Oil-free potato pancakes: grated potatoes shaped into pancake and baked Oil-free hash browns: grated potatoes browned on the stovetop or in the oven Steamed potatoes: chopped, steamed and served as a side

+ Vegetable options are only for people who have adjusted their meal plan to include vegetables at breakfast

BREAKFAST IDEAS


* Add vegetables and fat according to your meal plan + Grains are for the maintenance plan only

MEXICAN BEANS Grain: any grain or potato of your choosing + Protein: black, pinto, heirloom, or any other bean Extras: cumin, cayenne, chili powder, chipotle, smoked paprika

FRYLESS REFRIED BEANS Grain: any grain or potato of your choosing + Protein: cooked black or pinto beans blended with sautéed garlic, onion, and jalapeños Extras: cumin, chili powder, garlic

SPICED LENTILS Grain: any grain or potato of your choosing + Protein: red, green, or brown lentils Extras: black pepper, garlic, ginger, coriander, curry, mustard seeds

SPLIT PEA SOUP Grain: any grain or potato of your choosing + Protein: green or yellow split peas Extras: bay leaf, coriander, cumin, garlic

BEAN CHILI Grain: any grain or potato of your choosing + Protein: multiple beans and/or tempeh Extras: chili powder, chipotle, garlic, onion, smoked paprika

SPICY TEMPEH Grain: any grain or potato of your choosing + Protein: sautéed tempeh or firm tofu Extras: avocado, cilantro, chili powder, garlic, onion, oregano, red pepper flakes *

STEAMED TEMPEH Grain: steam any potato, sweet potato or yam of your choosing + Protein: steam tempeh Extras: balsamic vinegar, lemon, lime, oil-free dressing, or avocado *

LUNCH & DINNER IDEAS PROTEIN-CENTERED


* Add protein and fat according to your meal plan + Grains are for the maintenance plan only

STEAMED VEGGIES Veggies: winter squash, parsnips, beets, or carrots with green veggies Extras: balsamic vinegar, lemon, lime, salsa, hummus, oil-free dressing, or avocado *

ASIAN STIR-FRY Veggies: bell peppers, broccoli, Napa cabbage, onion, water chestnuts, baby corn Extras: cilantro, garlic, ginger, red pepper flakes, tamarind paste, and almond / peanut butter *

FAJITA STIR-FRY Veggies: bell peppers, onion, portabella mushrooms Extras: cumin, chili powder, garlic (optional cayenne, oregano, cilantro)

MARINARA VEGGIE PASTA Veggies: zucchini noodles or spaghetti squash, and any other veggies of your choosing Extras: plain strained tomatoes, garlic, basil, oregano, thyme, black pepper

COLLARD WRAP Veggies: Steamed collards filled with raw and/or roasted veggies of your choosing Extras: avocado, hummus, mustard, nut butter, or oil-free dressing *

GARDEN SALAD Veggies: romaine, iceberg or other greens with beets, onion, carrots, tomatoes, etc. Extras: black pepper, and squeeze of citrus, drizzle of vinegar, or oil-free dressing *

TACO SALAD Veggies: diced romaine, iceberg lettuce with onion, peppers, corn, and tomatoes Extras: avocado, chili powder, cilantro, garlic, lime

ASIAN SALAD Veggies: shredded cabbage and carrots, green onion, and any other shredded greens Extras: cilantro, ginger, red pepper flakes, and almond or peanut butter *

ROASTED VEGGIE SALAD Veggies: roasted beets, bell pepper, broccoli, carrots, cauliflower, onion, mushroom Extras: herbs, spices, citrus, mustard, vinegar, hummus, oil-free dressing, avocado *

LUNCH & DINNER IDEAS VEGGIE-CENTERED


HOW TO COOK LEGUMES

COOKING METHOD

COOKING TIME

SOAKING TIME NOTES

BEANS

Add beans to large pot and cover with 2 inches of water. Slowly bring to a boil, skimming off any foam on the surface. Reduce heat, cover and simmer. Stir occasionally and add more liquid if needed, until beans are tender when mashed or pierced with a fork.

1–2 hours 8–12 hours @ room temp

Don’t add salt—It slows the cooking time.

They cook faster if soaked ahead of time.

Quick Soak: boil beans in clean, cool water for 2–3 min. Then

remove from heat, cover and let cool for 1 hour. Drain well.

GREEN LENTILS

Boil lentils using 3 cups of liquid for each cup of lentils. Bring water to a boil, then add lentils.

When it returns to a boil, turn down the heat to

simmer and cover.

30 min NA

Lentils placed in already boiling water will be easier to digest than those that were brought to a boil

with the water.

If serving in a salad or soup and desire a firmer texture, remove them from the stove top a little

earlier, maybe 5–10 minutes less.

If making dal or a dish that requires a mushier consistency, cook them

an extra 10–15 minutes.

RED LENTILS

Boil lentils using 3 cups of liquid for each cup of lentils. Bring water to a boil, then add lentils.

When it returns to a boil, turn down the heat to

simmer and cover.

20 min NA

WHOLE PEAS

Place peas in a pot with 3 cups of fresh water for each cup of peas. Bring to a boil. Then

reduce heat to a simmer and cover.

60 min 8 hoursRemove any debris or dirt. Rinsing

is a great way to do this.

Foam may form during the first 15 minutes of cooking—this can

simply be skimmed off.SPLIT PEAS

Place peas in a pot with 3 cups of fresh water for each cup of peas. Bring

to a boil and then reduce to a simmer and

cover.

30 min NA


HOW TO COOK WHOLE GRAINS

COOKING METHOD & TIME RATIO NOTES

AMARANTHBoil water, add amaranth and gently boil, occasionally stirring, for 15–20 min. Then

drain, rinse, and enjoy.6 c water 1 c grain

Don’t skimp on the water! It will become very thick from

starch released.

BUCKWHEATBring buckwheat and water to a boil,

turn heat to low, and simmer for 30 minutes.

2 c water 1 c grain

These groats even roasted really like to

mash together.

CORNSteam corn on the cob for 5 minutes.

Avoid boiling, which decreases the flavor and nutrition.

NARemove silk on corn by

moving damp paper towel down against the cob.

MILLETBring millet and water to a boil, turn heat to low, and simmer for

15 minutes.2.5 c water 1 c grain

For a nuttier flavor, toast the millet before adding

any liquid.

OATSBring oats and water to a boil,

turn heat to low, and simmer. 5 min for rolled oats; 20–30 for steel cut.

Steel Cut: 3c water Rolled: 2c water

1 cup grain

For more texture to the oats, bring the water to a boil before adding them.

QUINOABring quinoa and water to a boil, turn heat to low, and simmer for

15 minutes.2 c water 1 c grain

Rinse quinoa before cooking to get rid of some

of the bitterness.

BROWN RICEBring brown rice and water to a boil,

turn heat to low, and simmer for 45 minutes.

Long: 2.5c water Short: 2c water

1 c grain

Don’t stir unless you want sticky rice—it

releases the starches.

SORGHUMBring sorghum and water to a boil,

turn heat to low, and simmer for 30–45 minutes.

4 c water 1 c grain

Water gone and grains still hard? Add 1/2 cup water

and keep cooking.

TEFF Bring teff and water to a boil, turn heat to low, and simmer for 25 minutes.

3 c water 1 c grain

If there’s water on top after cooking, cover and let sit for

5 more minutes.

WILD RICEBring wild rice and water to a boil,

turn heat to low, and simmer for 45–60 minutes.

3 c water 1 c grain

It can also be cooked with excess water and

then drained.

* If the grain is not done when no water remains in the pan, add a couple tablespoons of hot water, cover, and cook for a few more minutes. If the grain is done but water is still left in the pan, turn

off the heat, cover and let sit until the water is absorbed. * Cooked grains may be stored in the fridge for 3–5 days and the freezer for several months.


Steaming is the method of cooking in water vapor under varying degrees of pressure. What does that mean exactly? Well, when you boil water, it creates steam, which is really hot. You can use that steam to cook the vegetables. Steamed vegetables are a popular item in healthy eating for a good reason. Steaming cooks vegetables without submersing them in water, so they are less likely to lose their water soluble nutrients. Unlike sautéing, steaming doesn’t use oil, so it’s a great way to prepare vegetables when you’re watching calories. This is a fast cooking method, which means food can be cooked shortly before serving. However, attention on timing is important to avoid overcooking delicate foods. Vegetables can vary greatly in their cooking times. Spinach may be as quick as 2 minutes, but chopped potatoes may take 15. The best vegetables for steaming include broccoli, carrots, cauliflower, green beans, leafy greens like spinach, and other relatively tender vegetables. When cooking green vegetables, they are best when they have their brightest color. As soon as the greens are done, it’s important to remove the lid and keep it off, so they don’t turn a dark yellow green.

INTRO TO STEAMING

Braising is a cross between steaming and boiling. The key difference is the amount of liquid used. When you boil vegetables, they're completely submerged in the water: the water is what cooks them. When you braise, only part of the vegetable is in the water: both the liquid and the steam contribute to cooking the vegetable. Like steaming, braising cooks the vegetables gently, but actually quicker because part of the vegetables are in the water. Using minimal water means fewer nutrients are leached into the water and the flavors are more concentrated. Overall, this is a smart cooking method. You can also sweat or steam-fry of the veggies over high heat before hand get a nicely caramelized exterior. It's not necessary, but browning the exterior quickly over high heat can add an extra dimension of flavor to your braised dish. Then add a bit of liquid, and let the vegetables cook slowly. Once the vegetables have your desired consistency, you can scoop the veggies right out with a slotted spoon, or serve them with the liquid, making a vegetable soup. By cooking the vegetables in just a little stock, wine, or juice, you end up with a more complex flavor. The best part is, once you're done cooking the vegetables, you have the perfect amount of liquid to make an amazing sauce with. A bit of wine, stock, and citrus can turn ordinary vegetables into amazing ones!

INTRO TO BRAISING


1. Place 1–2 inches of water in a pot and add the steam basket. 2. Place over medium heat on the stovetop and bring the water to a boil. 3. Add the vegetables.

a. If you're cooking several different kinds of vegetables, add the ones that'll take longer to cook first. For example, carrots take longer to steam than snap peas.

4. Let the vegetables steam until they're cooked. The cook time depends on a few things.

a. Dense vegetables like carrots will take longer. b. The bigger the vegetable chunks, the longer they'll take to cook. Whole

vegetables can take a lot longer. Whole small potatoes can be steamed in 15 minutes, and artichokes can take up to 45 minutes!

c. How long you cook them depends on your preference of the taste and texture. If you like them a bit crisp, it won't take as long. But if you prefer them soft, it'll take a bit longer

d. Be sure to check the water level. If it gets too low, add some more water, hot if possible so that you don't cool down your water.

5. Once the vegetables are as cooked as you like them, you can serve them as is, or add a little seasoning.

a. A squeeze of lemon or lime juice goes a long way. b. Balsamic vinegar is a simple, yet satisfying flavor. c. You could also add a homemade oil-free salad dressing.

HOW TO STEAM VEGGIES


Once you've picked and prepped your vegetables, seasonings, and cooking liquid, you're ready to make braised vegetables! It's so easy. Just follow these instructions and you'll have a tasty vegetable side dish you'll love!

1. Place a pan over medium high heat. a. The pan (or pot) should be big enough to hold all the vegetables in a single

layer, if possible. That way, each veggie piece touches the broth without being submerged.

b. The pan should have a fitted lid. You don't want to let any moisture escape when you braise.

c. If you're going to make a sauce from the leftover broth, a vegetable broth, wine, or juice will give more flavor than just water.

2. Steam-fry or sear the vegetables in the pan. You can let them brown as much as you like. At this point, you can also add any herbs or spices, if you want to intensify flavors.

a. The steam-frying or searing of the vegetables is an optional step. It adds a certain flavor to braised vegetables, but if you don't like it, just skip it.

b. The vegetables will brown more quickly if you don't move them around too much. The outside will brown without the inside cooking – so that it can cook by braising instead.

3. Add the cooking liquid and any other seasonings, and bring to a boil. 4. Place the lid on the pan, and reduce the heat so the liquid simmers gently.

a. Medium low usually works for me, but the right temperature for you will depend on your stove and what pan you're using.

5. Let the vegetables cook until they're as tender as you like them. a. You can test them by sticking a knife in them to see how soft they are, or just

by eating a piece every so often. b. Check the level of the cooking liquid, and add a bit more if it gets too low. You

pan should never be dry. c. Vegetables don't take too long to braise. For dense, hard vegetables like

turnips or beets it might take 30 minutes or more, but most vegetables will be done under 15 minutes.

HOW TO BRAISE VEGGIES


Sautéing maintains the vegetables’ natural flavors and it lends itself really well to seasoning the vegetables. A little bit of herbs and spices or a tasty sauce can really make your vegetables go from good to outstanding. The basic sauté method is cook the food in an uncovered pan over medium or high heat, and stirring them often. The higher heat and thinner pieces of vegetables helps them cook quickly, which minimizes nutrient loss. With a high heat setting this method can also be called stir-frying. In traditional sautéing, oil or animal fat is used to prevent the food from sticking and add flavor. Up until recently most people thought a fat of some kind was a requirement for sautéing vegetables. However, now we know this is not true. In fact, whether in a sauté or a dressing, oil actually coats our taste buds so that it’s harder to recognize flavor! Oil also brings 120 calories with every tablespoon used, making it the densest food on the planet! Thus, we have very good reason to leave the oil out of our cooking. Now the question is: how do we do this? Well, we have several techniques to choose from depending on individual preference and what is best for the dish at hand.

SAUTÉING The technique closest to the traditional sauté is a water-sauté. This method replaces the oil with water or another liquid, such as broth, juice or wine, and the rest of the process is the same. A slightly different method, known as a dry-sauté, does not use the oil nor a replacement liquid. Here the only difference with the technique is that you ‘ll need to stir the vegetables often. Without any liquid added the pan is dryer, making it easier for the vegetables to stick and burn. A little browning, or caramelization on the bottom of the pan is ok - sometimes even desirable as it can add more flavor. If there is browning on the bottom of the pan, you can add a touch of water to deglaze the pan and stir in the flavor. This is a fast cooking method, maintaining the integrity and crispness of the vegetables.

INTRO TO THE OIL-FREE “SAUTE”


SWEATING Sweating is another form of sautéing with no liquid. However, sweating differs from the dry-sauté because heat is kept to medium, but more importantly the pan is covered. Using a lid keeps the juices released from the vegetables inside the pan, adding lots of moisture to the bottom of the pan. Thus by keeping the pan covered and stirring occasionally, you can cook easily cook oil-free vegetables without any sticking to the bottom of the pan. Most vegetables have a very high water content creating more moisture, or juice, than you might expect. The goal is to soften the vegetables without browning them and let their flavors start mingling. Look for the vegetables to start glistening and softening around the edges, then move on to the next step in the recipe.

STEAM-FRYING Steam Frying is a mix of sweating and dry-sautéing. The vegetables are cooked in a covered pan without an liquid added, just like in a sweat. The difference is the heat is set to medium-high or high, which causes the vegetables to brown much quicker. Don’t be surprised if you hear the vegetables start to sizzle. This higher heat requires that the vegetables be stirred more frequently than they would be in sweating. Replacing the lid in between stirring helps maintain a level of moisture and heat in the pan, which is like partially steaming the vegetables in addition to the sauté. This technique delivers tender vegetables with intentional browning for added flavor.

SAYONARA OIL! When helping people transition to a whole food, plant-based diet, one of the first moves I recommend is letting go of oil. I believe that between these various techniques, you’re sure to find one that fits your cooking style and taste preferences. You may find you that with certain vegetables you like some techniques more than others. Do some testing and have fun with it!

INTRO TO THE OIL-FREE “SAUTE”


WEIGHT-LOSS PLAN SAMPLE DAY

MEAL AMT FOOD TYPE

BREAKFAST

1 oz Oatmeal rolled oats (measured dry) Grain

4 oz Plant-Based Milk poured over oatmeal Protein

0.5 oz Ground Flax Seeds sprinkled on oatmeal Protein

0.5 oz Walnuts sprinkled on oatmeal Protein

6 oz Sliced Banana mixed in oatmeal Fruit

LUNCH

12 oz Bean Chili with onion, bell pepper, and mushrooms Protein & Veggies

2 oz Diced Avocado on top of chili Fat

6 oz Mixed Melon on side Fruit

DINNER

6 oz Spiced Lentils cooked with garlic, ginger, cumin and coriander Protein

6 oz Roasted Cauliflower Salad cauliflower, carrots, and onion roasted without oil Veggies

8 oz Garden Salad romaine with cucumber, tomatoes, bell pepper Salad

< ¼ cup Lemon Tahini Dressing 0.5 oz tahini mixed with lemon, water, garlic Fat


MAINTENANCE PLAN SAMPLE DAY

MEAL AMT FOOD TYPE

BREAKFAST

1.5 oz Oatmeal rolled oats (measured dry) Grain

1 oz Soya Granules cooked with rolled oats Protein

8 oz Plant-Based Milk used with 2 oz water to cook oatmeal Protein

0.5 oz Ground Flax Seeds sprinkled on oatmeal Protein

0.5 oz Walnuts sprinkled on oatmeal Protein

6 oz Sliced Banana mixed in oatmeal Fruit

LUNCH

6 oz Black Beans with garlic, cumin and chili powder Protein

4 oz Steamed Sweet Potato served with beans (version of burrito bowl) Grain

6 oz Steamed Broccoli & Kale cooked with sweet potato, added to burrito bowl Veggies

2 oz Diced Avocado on top of burrito bowl Fat

6 oz Black Cherries on side Fruit

DINNER

12.5 oz Curry Vegetable Stew topped with cashews

Protein, Veggies & Fat

4 oz Brown Rice served with stew Grain

8 oz Shredded Cabbage & Carrots on the side or mixed into stew Salad


ADJUSTED WEIGHT-LOSS PLAN KATIE MAE’S SAMPLE DAY

MEAL AMT FOOD TYPE

BREAKFAST

10 ozSteamed shredded kale, broccoli,

cabbage, brussels sprouts Trader Joe’s cruciferous crunch mix

Veggies

2.5 oz Steamed Tempeh

cooked with the veggies and then topped with balsamic vinegar

Protein

1.5 oz Warm Quinoa Cereal quinoa flakes (measured dry) Grain & Protein

1 Diced Apple added to quinoa and topped with cinnamon Fruit

LUNCH

12 ozSplit Pea Soup

green split peas, onion, carrots, celery, cumin, coriander

Protein & Veggies

4 oz Collards steamed or added to soup Veggies

0.5 oz Slivered Almonds sprinkled on soup Fat

6 oz Blueberries & Raspberries on side Fruit

DINNER

10 ozVeggie Asian Stir Fry

bell peppers, onion, snap peas, garlic, ginger, tamarind paste, red pepper flakes

Veggies

6 oz French Green Lentils cooked with garlic and onion Protein

0.5 oz Almond Butter added to stir fry Fat

Katie Mae’s Bright Line Eating eCookbook 16

Balsamic Beets & Walnut Salad WL Makes about 6 cups Serving: 7 oz 6 oz veggies, 1 fat serving ¼ red onion, sliced thinly ¼ cup balsamic vinegar 8 medium size red beets ½ cup walnuts (optional) 2 teaspoons Dijon mustard ½ lemon, juiced ½ teaspoon black pepper ½ bunch diced green onions In a small bowl, soak the red onion in the balsamic vinegar. Set aside.

Wash the beets and cut off their root and stem ends. Steam the beets on the stovetop until they are tender when poked with a fork tender, about 35–45 minutes depending on their size. When they’re done, transfer them to a colander in the sink. Using your hands, peel off the beet skins under cool, running water while beets are still warm. Cut peeled beets into 1-inch wedges and place in a serving bowl. You may wait for the beets to cool before cutting them.

To toast walnuts, preheat oven to 350°F. Spread nuts on a cookie sheet and toast for about 4 to 5 minutes, until you smell their aroma. Let cool.

Use tongs to pull the onions out of the vinegar and add to the beets. To make the dressing, add mustard, lemon juice, and pepper to the vinegar. Whisk until the dressing is well combined and pour over the beets. Toss well.

Crumble the toasted walnuts into the salad and top with green onion.


Balsamic Greens & Tempeh * WL Makes 1 serving Serving: 14.5 oz

4 oz protein, 10 oz veggies, 0.5 oz condiment 10 oz cruciferous greens, shredded (such as kale, cabbage, brussels sprouts)* 4 oz tempeh, diced 1 tablespoon aged balsamic vinegar (4% acidity) 1 teaspoon stoneground or Dijon mustard Place a steam basket in a medium-sized pot and add 1 to 2 inches of water, making sure the water doesn’t rise above the steamer. Add green vegetables and tempeh. Cover and steam for 6 to 8 minutes, or until the vegetables are cooked to your preference.

Transfer the steamed vegetables and tempeh to a bowl. Drizzle balsamic vinegar and mustard over the top, and toss well.

CHEF’S NOTES For your convenience, at Trader Joe’s you can buy a 10 oz package of fresh, cruciferous greens that are already shredded. The mix contains kale, cabbage, brussels sprouts, and broccoli. The cook time will depend on the size of your vegetables, and how tight the seal is on your steamer. To use an electric pressure cooker, press the steamer setting and set the timer to 5 minutes. Be sure to release the pressure manually when the timer goes off. I enjoy this full recipe as a single serving most mornings. However, you could also make this into two servings and get another 2 ounces from somewhere else, like soymilk or nuts. You can also tailor the amount of greens to fit your meal plan.


Berry Balsamic Kale Salad * WL Makes 3 servings Serving: 7 oz 3 oz veggies, 3 oz fruit, 1 oz condiment 6 oz kale (about 1 bunch, de-stemmed) 1 lime, juiced 9 oz strawberries, quartered (any fruit will work) 4 oz cucumber, peeled, deseeded and diced (about ½ medium) 2 tablespoons aged balsamic vinegar* ½ cup fresh mint, diced ¼ teaspoon ground black pepper (optional) Remove the stem from the kale. Rough chop into large bite-size pieces and add kale to a medium-size bowl. Add the lime juice.

Massage the kale with your hands until kale is your preferred tenderness. You can do this for as little as 30 seconds or up to 5 minutes. The longer the kale is massaged for the softer it will be, which makes it easier to chew and digest. I tend to massage for 90 seconds or so.

Add the remaining ingredients. Mix well so the balsamic vinegar evenly coats the kale and fruit. It’s best if you can set the salad aside for 10 minutes to let the flavors mingle before serving.

CHEF’S NOTES Aged balsamic vinegar is sweeter than regular balsamic vinegar. The labels are not always clear to which is a sweeter product. Look for the acidity level, which is usually near the bottom of the front label. Regular balsamic vinegar is 6% acidity and Aged balsamic vinegar is 4% acidity.


Brussels Sprouts Salad WL Makes about 6 cups Serving: 8 oz 6 oz veggies, 1.5 oz fruit, 1 fat serving ¼ cup pecans (optional) 1 pound brussels sprouts ½ cup water 1 large apple, diced 1 lemon, juiced If you’re including nuts, lightly toast the pecans in the oven at 350°F for about 5 minutes. You know they’re ready when you can smell their sweet aroma. Be careful, they can burn quickly.

Cut the brussels sprouts in half and then julienne each half. If there are larger pieces like the cores, feel free to break them up. If you’re looking for a faster way to chop the brussels sprouts, you can use a food processor for this step.

In a large non-stick pan, sauté the sliced brussels sprouts with the water over medium heat. Let simmer for 5–7 minutes, stirring occasionally.

The dish is just about ready when the brussels sprouts are soft and bright green. Now add the apples and lemon juice. If using them, break the pecans into pieces and stir them into the salad. Serve immediately.

CHEF’S NOTE Adding the apples at the end keeps them cold and crisp, which complements the warm salad. This recipe is also delicious chilled, but it is best served within hours of when it’s cooked.


Fresca Bean Salad WL Makes 4 servings Serving: 13 oz 6 oz protein, 6 oz veggies, 1 fat serving 24 oz black beans (1 can, drained and rinsed) 8 oz carrot, shredded (about 2½ medium) 6 oz red onion, diced (about 1 medium) 10 oz cherry tomatoes, halved (about 2 cups) ¼ cup fresh cilantro, minced 1 lime, juiced 1 tablespoon garlic granules or powder 2 teaspoons ground cumin ½ teaspoon cayenne pepper, or to taste 1 avocado, cubed In a large bowl, combine the beans, carrots, onion, tomato, cilantro, lime juice, and spices. Mix well. Then stir in the avocado.

CHEF’S NOTE Those on the maintenance plan can add 4 oz of grain.


Fresh Curry Quinoa Salad WL Makes 4 servings Serving: 10.5 oz (including sauce) 4 oz protein, 1.5 oz veggies, 2.5 oz fruit, 1 fat serving 16 oz cooked quinoa (about 2/3 cup uncooked) 6 oz apple (about 1 apple) 3 oz red onion, diced (about ¼ cup) 3 oz spinach, diced (about 3 cups) 1 recipe of Curry-Mustard Sauce (page 50) ½ lemon (also mentioned in the sauce recipe) In a large bowl add the quinoa, apple, onion, spinach, and cooked quinoa. Gently fold the curry sauce into the dry ingredients.

Squeeze the lemon over the salad and gently mix it once more. Serve at room temp or chill in the fridge and enjoy later.

CHEF’S NOTE Those on the maintenance plan can count 4 oz of the quinoa as a grain and add more of another protein, such as 2.5 oz of tofu or tempeh.


Massaged Kale Salad WL Makes about 6 cups Serving: 8 oz 6 oz veggies, 1 fat serving 1 bunch of dino kale ½ avocado, pitted 1 lemon, juiced 1 cup cherry tomatoes Remove the stem from the kale. Rough chop into large bite-size pieces and add kale to a medium-size bowl.

Use a pairing knife to make slices in the avocado half and scoop the pieces into the bowl. Add the lemon juice.

Massage the kale with your hands until the kale is your preferred tenderness, combining the avocado and lemon into a creamy dressing. You can do this for as little as 30 seconds or as long as 5 minutes, depending on how tender and broken down you would like your kale to be.

Slice the cherry tomatoes in half, and mix them into the kale. Add black pepper to taste. Serve promptly.

CHEF’S NOTE If you don’t want to use avocado, you could substitute ½–1 cup of cannellini or northern beans instead.


Roasted Cauliflower Salad WL Makes about 6 cups Serving: 7 oz 6 oz veggies, 1 fat serving 2 heads of cauliflower, cut into florets ¼ cup water or vegetable broth 1 tablespoon Mrs. Dash no-salt seasoning 3 medium carrots, peeled 1 red onion, chopped ¼ cup fresh Italian parsley, chopped 1 recipe Rosemary-Lemon Tahini Sauce Preheat oven to 425°F. Cut 2 pieces of parchment paper to put on 2 separate sheet pans.

Coat cauliflower florets with ¼ cup of water or vegetable broth and ½ tablespoon Mrs. Dash no-salt seasoning. Spread cauliflower across one of the sheet pans with parchment paper. Roast in oven until brown and soft, about 15–20 minutes.

Coat carrots and onions in ¼ cup water or vegetable broth and ½ tablespoon Mrs. Dash no-salt seasoning. Roast in oven until soft, about 10–12 minutes.

Toss cooked vegetables with Rosemary-Lemon Tahini dressing and parsley. Garnish with extra parsley.


Thai Cucumber Salad * WL Makes 4 servings Serving: 11 oz 8 oz veggies, 1 oz fruit, 1 fat serving, 0.5 oz condiment ½ cup cashews 8 oz medium cucumber, sliced into ½-inch quarters (about 1 medium) 8 oz red bell pepper, sliced thin (about 1 medium) 1 pound Napa cabbage, sliced thin (about 1 head) 3 scallions, diced ½ cup cilantro, diced 4 oz orange, peeled (about 1 medium) 2 limes, juiced ¼ cup vegetable broth ¼ cup brown rice vinegar 1 teaspoon ground ginger 1 teaspoon garlic granules Preheat oven to 350°F. Set aside 2 tablespoons of cashews and place remaining cashews on a baking dish. Toast in the oven for about 10 minutes, stirring after 5 minutes. When cashews are golden, remove from the oven.

In a medium-size bowl, add cucumber, bell pepper, cabbage, scallions, and cilantro. Toss gently.

In a small blender, add the last 2 tablespoons of cashews and the remaining ingredients. Blend until the mixture is smooth and creamy.

Pour the dressing over the salad, and toss well. Sprinkle cashews over the salad, and serve.


Tuscan Kale Salad WL Makes 4 servings Serving: 8.5 oz 7 oz veggies, 1 fat serving 4 oz dino kale, chopped (about 1 bunch) 1 lemon, juiced 16 oz tomatoes, seeded and diced (4 roma tomatoes) 6 oz cucumber, peeled, deseeded, and sliced (about ¾ medium) 3 oz red onion, thinly sliced (about ½ medium) ½ cup fresh basil, thinly sliced 2 tablespoons balsamic vinegar 1 avocado, cubed Add kale to a large bowl. Add lemon juice and massage kale for a couple minutes.

Add the remaining ingredients. Mix together all the ingredients in a bowl. For the best flavor, cover and marinate in the fridge for 1-4 hours.

Just before serving stir in avocado.


African Bean Stew WL Makes 5 servingsServing: 12.5 oz (or about 1½ cups) 6 oz protein, 6 oz veggies, 1 fat serving 1 onion, chopped 1–2 tablespoons jalapeno pepper, minced ½ head of cauliflower, chopped (about 2 cups) 1 tablespoon ginger, ground 1 tablespoon garlic granules 2 teaspoons cumin, ground 2 teaspoons coriander, ground ¼ teaspoon crushed red pepper 24 oz tomatoes, chopped 1½ cups (15 oz) garbanzo beans, (1 can, drained and rinsed) 1½ cups (15 oz) black eyed peas, (1 can, drained and rinsed) ¼ cup almond or peanut butter, unsweetened 1½ cups organic corn 1 bunch collards or kale, chopped In a large pot over medium heat, add onion, jalapeno, and cauliflower. Cover with lid to keep the moisture released from the veggies inside the pot. Stir frequently to prevent the veggies from sticking.

Add ginger, garlic, cumin, coriander, and red pepper. Cook for a couple more minutes, continuing to stir.

Add tomatoes, beans, and nut butter. Bring to a boil, reduce heat, and simmer for 10 minutes. Add water if you want a thinner consistency.

Stir in corn and collards, and cook for about 5 more minutes, until greens are bright and tender.


Kaatie Mae’s Bright Line Eating eCookbook 27

Asian Veggie Stir-Fry * WL Makes 2 servings Serving: 12 oz 11 oz veggies, 1 fat serving 3 oz red onion, sliced thin (about ½ medium) 6 oz carrots, sliced diagonally (about 3 medium) 4 oz red bell pepper, sliced thin (about ½ medium) 1½ tablespoons fresh ginger, minced (or ½ teaspoon ground) 1 pound Napa cabbage, sliced (about 1 head) ¼ cup vegetable broth or water 1 tablespoon tamari (optional)* 2 tablespoons almond or peanut butter ½ teaspoon curry powder 1/8 teaspoon red pepper flakes (optional) Heat a large wok or skillet over high heat. Add onion, carrots, bell pepper and ginger, and cover with a lid. Let the veggies cook for a few minutes, stirring frequently.

When the onions start to become translucent, add the cabbage and recover.

Add broth, tamari, almond butter and spices to a small bowl. Whisk to an even consistency, and then stir this sauce into the vegetables. Reduce the heat to medium and continue stir-frying until the vegetables are all tender-crisp, about 5 more minutes. Serve warm.


Baked Breakfast Yams WL Makes 4 servings Serving: 10 oz 4 oz grain, 6 oz fruit 1 lb yams or sweet potatoes (about 2 yams) 12 oz apples, diced (about 2 apples) 12 oz oranges, peeled and split into sections (about 2 large oranges) ½ teaspoon ground cinnamon ¼ teaspoon ground nutmeg Preheat oven to 350 degrees F. Cover a baking sheet with parchment paper. Place the yam or sweet potato on the parchment paper. Bake for 1 hour. Yam should be soft in the middle when poked with a fork. Let it bake longer if it needs more time.

Once the yam is done, remove it from the oven and transfer it to a single serving bowl. Use a knife to slice it down the middle on top and twice in the opposite direction. Use your fingers to squeeze the yam open.

Add apple and oranges to the center of the yam. Sprinkle with cinnamon, nutmeg and pumpkin seeds. Wait to eat until it’s cool enough to enjoy.

CHEF’S NOTE Those on the maintenance plan can add 2 oz of yams to make this recipe a 1.5 serving of breakfast grain.


Butternut-Lentil Lettuce Cups WL Makes 4 Servings Serving: 10 oz filling with 2 oz lettuce 6 oz protein, 6 oz veggies 24 oz cooked green lentils (7 oz or 1 cup uncooked) 4 oz red onion, diced (about ½ medium onion) 12 oz butternut squash, peeled and diced in ½ inch pieces (about 1 lb whole) 8 garlic cloves, minced 1 tablespoons fresh ginger, minced 2 teaspoons ground coriander 1 cup water 8 butter lettuce leaves (or romaine), rinsed and dried ¼ cup of fresh cilantro, diced In a large pot over medium heat, add onion, butternut squash, garlic, ginger and coriander. Cover with lid to keep the moisture released from the veggies in the pan. Cook for 5 minutes, stirring occasionally.

Add 1 cup of water and continue to cook for 5 more minutes, or until the squash is tender when poked with a fork.

Stir in cooked green lentils. Spoon mixture into the butter lettuce leaves. Garnish with cilantro and serve.

CHEF’S NOTE My favorite way to enjoy this recipe is with a little salsa drizzled over the filled cups. Another great topping is my Garlic & Chives Sour Cream.


Coconut Curry with Quinoa * WL Makes 4 servings Serving: 9 oz 4 oz protein, 4 oz veggies, 1 fat serving 6 oz red onion, diced (about 1 medium) 4 oz carrot, diced (about 2 medium) 1 tablespoon fresh ginger, minced ½–1 tablespoon curry powder 1 cup uncooked quinoa 4 oz lite coconut milk (canned, not beverage) 2 cups vegetable broth or water 3 oz sugar snap peas (about 1½ cups) 3 oz broccoli, diced (about 1½ cups) In a large sauté pan over medium heat, add onion, carrots, and ginger. Keep the pan covered, stirring occasionally so the veggies don’t stick.

After a few minutes, once the onions start to become translucent, add the curry, millet, coconut milk and broth. Bring the liquid to a boil, and then reduce the heat to low-medium. Simmer for 15 minutes.

Add the sugar snap peas and broccoli. Simmer for about 5 more minutes, or until the millet is cooked. Serve warm.


Creamy Tomato-Pepper Noodles WL Makes 4 servings Serving: 15 oz (includes liquids in sauce) 14 oz veggies, 1 fat serving 2 lbs zucchini (about 4 medium zucchini, or 2 lbs kelp noodles) 1 lb collards, very thinly sliced (about 1 bunch) 1 recipe of Tomato-Pepper Sauce (page 61) 1 large lime, zested and juiced (also mentioned in the sauce recipe) 2 tablespoons sliced almonds for garnish Freshly ground black pepper Use a vegetable spiralizer to transform the zucchini into noodles. Add them to a large bowl. If using kelp noodles instead, let them soak in a bowl of water until you’re ready to add them, making sure to drain them before using.

Place a pot on the stovetop over medium-high heat. Add 1-2 inches of water and a steam basket. Cover and bring the water to a boil. Add the collard greens and cook for 5 minutes, or until they are soft and bright green.

Stir the pepper-tomato sauce into the bowl of noodles. Add lime zest and juice, and stir once more.

To serve, use tongs to lay collards across the plate and then top with pasta. Other serving options are to serve the collards on top of the pasta, or mix the collards into the pasta. Garnish with almonds and black pepper.


Curry Vegetable Stew WL Makes 5 servingsServing: 12.5 oz (or about 1½ cups) 6 oz protein, 6 oz veggies, 1 fat serving 1 yellow onion, diced 4 carrots, diced 2 tablespoons curry powder 1 tablespoon cumin, ground 1 tablespoon coriander, ground 1 cup water or low-sodium, oil-free vegetable broth ½ head of cauliflower, chopped (about 2 cups) ½ head of broccoli, chopped (about 2 cups) 2 zucchini, sliced in rounds 1 large bunch of kale, stems removed and chopped 3 cups (30 oz) garbanzo beans (2 cans, drained and rinsed) ¼ cup cashew pieces Add the onion, carrots, and spices to a large pot over medium heat. Cover with a lid and cook until onions are translucent, stirring occasionally.

Then add the vegetable broth, cauliflower, and broccoli. Keep covered and continue to stir occasionally. Keep an eye on the cauliflower and broccoli. Once they’re almost at your desired consistency, add the zucchini, kale, and garbanzo beans.

Continue cooking for another few minutes until kale is tender. Add more broth or water if you want more of a soup-like consistency. Serve and garnish the dish with cashew pieces.



Lentil Shepherd’s Pie M Makes one 9x12 casserole panServing: 13.5 oz (or about 1½ cups) 6 oz protein, 4 oz grain, 3 oz veggies, 1 fat serving * This recipe only fits with the maintenance plan. BOTTOM LAYER: 1 cup French or green lentils TOP LAYER: 5 cups water 7 medium Yukon Gold potatoes 4 carrots, diced 1 cup water or plant-based milk 1 yellow onion, diced ½ teaspoon black pepper 10 crimini mushrooms, diced < ½ cup cashews, ground 1 cup broccoli, diced 1 tablespoon poultry seasoning 1 teaspoon rosemary, dried 1 teaspoon thyme, dried 1 teaspoon garlic granules ½ teaspoon black pepper ½ cup rolled oats 1 cup green peas In a large pot with the lid on, bring 1–2 inches of water to a boil. While the water heats, chop potatoes. Add a steam basket to the pot and fill it with potatoes. Steam potatoes for about 20 minutes. They should be soft and will split nicely using a fork. Turn off heat and set aside.

In another pot, heat lentils and water over med-high heat. Once it reaches a boil, reduce heat to a simmer. Let lentils cook until they are tender (about 30 minutes).

Preheat the oven to 350°F. Note, this dish is fully cooked before it goes in the oven. Baking reduces some of the moisture so that when the pieces are cut and served they hold together better. However, baking is a completely optional step.

While the starches are cooking, heat carrots and onions in a large sauté pan over medium heat. Keep the pan covered and stir frequently. If the veggies start to stick to the pan, add a little water. Once onions are translucent, add mushrooms and broccoli. Continue to cook until the veggies are tender. Add peas and turn off the heat.


After the lentils have been cooking for 20 minutes or so, stir in herbs, garlic, and black pepper. Add rolled oats, stirring often so the oats do not clump together. Lentils will thicken and become creamy. If they are too thick, add vegetable broth or water as needed. You will want lentils to have a little extra moisture so they do not dry out in the oven.

Stir veggies into lentils and mix well. Pour lentil-veggie mix into a 9 x 13 inch casserole pan.

Transfer potatoes to a large bowl. Add 1 cup of water or plant-based milk and black pepper. Mash potatoes until desired consistency. Layer mashed potatoes over lentils.

If you’d like to, grind cashews in a spice grinder and sprinkle the cashew powder over potato layer. Bake for 15 minutes, and then remove the casserole from oven. Watch the casserole to make sure the cashews don’t burn. If they look like they’re starting to, take the dish out early. Let it sit for 5–10 minutes before serving.


Radiantly Raw Pad Thai WL Makes 4 servings Serving: 16 oz (includes liquids in sauce) 14 oz veggies, 1 fat serving 2 lbs zucchini (about 4 medium zucchini, or 2 lbs kelp noodles) 8 oz carrots (about 2 medium) 8 oz purple cabbage (½ medium head) 1.5 oz green onions, diced 2 tablespoons black sesame seeds 1 recipe of Oil-Free Pad Thai Sauce (page 55) 6 oz mung bean sprouts (about 2 cups) Use a vegetable spiralizer to transform the zucchini into noodles. Add them to a large bowl. If using kelp noodles instead, let them soak in a bowl of water until you’re ready to add them, making sure to drain them before using.

Grate the carrots using the fine grater on the food processor or a box grater. Transfer to the large bowl. Repeat with the cabbage. Add the green onions and sesame seeds.

Prepare the Oil-free Pad Thai sauce (recipe below) before cooking the noodles.

Fold the sauce into the bowl of veggies. Mix well so everything is coated evenly. Top with bean sprouts just before serving.

CHEF’S NOTES If you mix bean sprouts into the dish and you end up having leftovers, the sprouts will lose their crunch and appeal. If there’s a chance you’ll have leftovers, I suggest only topping them to the portion being eaten. This Pad Thai is delicious at any temperature. If you’d like the dish chilled, cover the bowl before adding the bean sprouts and put it in the fridge for an hour. If you want it warmed up, transfer to a pot on the stovetop over medium heat before adding the bean sprouts. Warm the dish, as you prefer, stirring occasionally.


Savory Oatmeal * WL / M Makes 3 servings Serving: 9 oz 4 oz veggies, 4 oz grain, 1 oz condiment * This recipe fits any plan for breakfast, but only maintenance for lunch or dinner. 3 oz red onion, diced (about ½ medium) 2 oz crimini mushrooms, diced (about 6 medium) 4 oz zucchini, sliced in half moons (about 1 small) 3 oz broccoli, diced (about 1½ cups) 2½ cups water 1 cup uncooked rolled oats ½ tablespoon tamari (optional) ½ tablespoon curry powder 1 teaspoon ground coriander ½ lemon, juiced Place a large skillet over medium-high heat. Add onion, mushrooms, zucchini, and broccoli. Cover with a lid and dry-sauté for 3 minutes, stirring occasionally.

Add the water and rolled oats. Bring the water to a boil and then turn the heat to low. Let simmer for 4 to 6 minutes until the oats reach your desired consistency.

Stir the tamari, spices, and lemon into the oatmeal. Serve warm.

CHEF’S NOTE Those on the maintenance plan can add ½ cup of uncooked rolled oats to this recipe to increase to a 1.5 serving (6 oz) of grain.


Spiced Lentils * WL Makes: 8 servings Serving: 6 oz (about 1 cup)

6 oz protein 2 cups French green lentils* (14 oz uncooked) 4½ cups vegetable broth or water 6 cloves garlic, minced 1½ tablespoons ginger, minced 1½ tablespoons ground coriander 1½ tablespoons ground cumin There are two ways to prepare this dish, depending on your equipment choice.

1. If using a pressure cooker, add all of the ingredients to the pot and stir. Then cover and secure the lid. Press the manual button and set the time to 25 minutes. Close the valve and wait until the timer goes off. Release the pressure manually.

2. If cooking on the stovetop, then place a medium pot over medium-high heat. Add all ingredients and bring liquid to a boil. The reduce the heat to low-medium so there is a strong simmer. Let the lentils cook for about 45 minutes, or until they’re tender.

CHEF’S NOTES Any brown or green lentils will work in this recipe. However, I recommend not using red or orange lentils because they require less cooking time and they don’t maintain intact.


Sweet Potato & Tempeh Hash * WL / M Makes 2 servings Serving: 18 oz (about 2½ cups) 4 oz protein, 6 oz veggies, 4 oz grain * This recipe fits any plan for breakfast, but only maintenance for lunch or dinner. 6 oz red onion, diced (about 1 medium) 7 oz portabella mushrooms, diced (about 2 medium) 4.5 oz celery, diced (about 3 ribs) 4 cloves garlic, minced (or 1 teaspoon garlic granules) 10 oz sweet potatoes, diced in ¼-inch pieces (about 2 medium) 1 cup vegetable broth or water 1 teaspoon dried rosemary ½ teaspoon dried oregano 8 oz tempeh, diced Place a large skillet or sauté pan over medium-high heat. Add onion, mushrooms and celery, and cover with lid. After 1 to 2 minutes, add the garlic and sweet potatoes, stirring occasionally.

Once the onions are translucent and the garlic starts to brown, stir in the vegetable broth, rosemary and tempeh. Turn the heat to low-medium, cover, and let the hash simmer for 10 to 15 minutes. Stir occasionally so the sweet potatoes cook evenly.

Once the sweet potatoes can easily be split with a fork, turn off the heat. Serve warm.

CHEF’S NOTES The finished dish should not have any liquid. If the pan becomes dry before the potatoes are fully cooked, add a little more broth as needed. To get rid of excess liquid, simmer the hash on low heat uncovered.


Spicy Tempeh Stir Fry WL Makes 2 servingsServing: 10.5 oz (or about 1½ cups) 4 oz protein, 6 oz veggies, 1 fat serving 1 red onion, sliced 1 bell pepper, sliced 2 cups sugar snap peas 1 tablespoon cumin, ground ½–1 tablespoon chili powder 8 oz plain tempeh, sliced 1 lime, juiced ¼ cup cilantro, diced 2 tablespoons pumpkin seeds (raw or toasted) Add vegetables to a sauté pan over medium-high heat and cover with a lid. Some browning is desirable as it adds flavor, but stir often so the veggies don’t burn. Cook until onions start to become translucent, or about 5 minutes.

Add spices and tempeh. Let the spices toast for a few minutes and then add lime juice. Keep the pan covered but continue to stir frequently. If the pan becomes too dry and veggies are starting to stick, then add a little water or vegetable broth as needed.

Once the vegetables are cooked to your desired consistency, transfer to a serving bowl or individual bowls. Sprinkle cilantro and pumpkin seeds over the dish.


Sweet Potato Burrito Bowl WL / M Makes 3 ServingsServing: 6 oz beans, 4 oz sweet potatoes, 1 cup spinach, 1 tomato 6 oz protein, 4 oz grain, 3 oz veggies * This recipe fits any plan for breakfast, but only maintenance for lunch or dinner. 2 medium cooked sweet potatoes, mashed (any potato works) 1½ cup cooked black beans (1 can drained and rinsed) 2 tablespoons water ½ tablespoon cumin, ground 1 teaspoon coriander, ground 1 teaspoon garlic granules 1 teaspoon chili powder 3 cups spinach, chopped 3 Roma tomatoes, seeded and diced Preheat oven to 350°F. Set freshly cooked and mashed sweet potatoes aside. If the sweet potatoes were cooked previously and are cool, warm them up on the stovetop.

In a medium saucepan over medium low heat, add black beans, water, cumin, coriander, garlic granules, and chili powder. Heat the beans for 5–10 minutes, stirring occasionally.

In three individual serving bowls, add sweet potato, beans, spinach, and diced tomatoes. If you like, top them off with your favorite salsa and/or crema.


Mango-Quinoa Burgers WL Makes 10 burgers (4 oz each)Serving: 2 burgers 6 oz protein, 3 oz veggies 1 red onion, chopped (about 1½ cups) 4 celery ribs, chopped (about 1½ cups) 12 garlic cloves, minced 1 tablespoon ground cumin ½–1 teaspoon red pepper flakes 1 cup quinoa flakes 1½ cups cooked quinoa 3 cups cooked kidney beans (2 cans, drained and rinsed) 3 tablespoons cilantro, chopped 2 tablespoons tomato paste 1 mango, peeled and diced 5 oz romaine (about 2 leafs) OR spinach (about 1 cup) Preheat the oven to 350° F. Lay a piece of parchment paper on a baking sheet.

In a large saucepan over medium heat, add the onion, celery, garlic, cumin and red pepper flakes. Cook with the lid on, stirring occasionally, for about 5 minutes until onions are translucent.

Add all if the ingredients, except the mango, to the food processor. Pulse the processor a few times to combine and chop up the ingredients. Process the mixture to your desired consistency –my preference is for a chunkier consistency, which leads to burgers with more texture.

Transfer the burger mix to a bowl and stir in diced mango. Measure out 4 oz (½ cup) of the mixture and use your hands to shape it into a burger that is about ¾–inch thick and 4 inches in diameter. Repeat this to make 1o burgers, placing each one onto the prepared baking sheet. Bake for 15 minutes, flip burgers, and bake for another 15 minutes.

Instead of using a hamburger bun, place the burger between a romaine leaf folded in half or atop a bed of spinach. Add avocado (fat serving), tomato, onion and/or mustard.


Deliciously Simple Split Pea Soup * WL Makes 5 servings Serving: 12 oz (about 1½ cups) 6 oz protein, 4 oz veggies, 2 oz water 1½ cups green split peas, rinsed 6 cups low-sodium vegetable broth or water 8 oz onion, diced (about 1 medium) 8 oz carrot, diced (about 4 medium) 6 oz celery, diced (about 4 ribs) 1 tablespoon ground cumin 1 tablespoon ground coriander 1 tablespoon garlic granules In a large soup pot with a lid, bring split peas and water to a boil. Then, reduce heat to medium-low so that it continues to lightly boil for 45 to 60 minutes. Stir occasionally.

In a sauté pan over medium heat, add the onion, carrot, and celery. Cover with a lid, and cook until onions become translucent, stirring occasionally to prevent the veggies from sticking. Add the spices and toast them for a couple minutes, continuing to stir.

Add veggie-spice mix into the split peas. Let soup simmer on low heat, until it has your desired consistency. The longer the soup cooks for, the more the split peas break down and the creamier the soup becomes.

CHEF’S NOTES The liquid amount depends on the cooking method, how long it cooks for, and how thick you like the soup. On the stovetop, I usually use 6 cups of liquid. In the pressure cooker I only use 4 cups. To cook this soup in an electric pressure cooker, add all ingredients with only 4 cups of liquid, to the pressure cooker. Set it to soup mode with a 22-minute cook time. When the timer goes off, manually release the pressure knob.


Forever Daal WL Makes 2½ quarts Serving: 12 oz (includes liquids) 6 oz protein, 4 oz veggies 6 cups water 1 cup moong daal (mung beans), soaked overnight 1 cup split chana daal (yellow split peas) 1 cup green split peas 15 oz fire-roasted tomatoes, no salt added preferred 8 oz carrots diced, Medium (about 2 medium carrots) 7 oz red onion chopped (about 1 small onion) 1½ tablespoons fresh ginger, minced 1½ tablespoons curry powder 1 tablespoon chili powder ¼ teaspoon cayenne pepper 2 bay leaves 1 lemon, juiced cilantro for garnish Put everything in the large pot over medium-high heat. Cover and bring to a boil.

Once boiling, reduce heat to a strong simmer. Let the soup cook for 1 hour, stirring occasionally. You may want to let it cook longer depending on tender you like the beans.

When the daal is ready, remove the bay leaves. Garnish with cilantro and serve.

CHEF’S NOTE To make this in the instant pot, add all of the ingredients to the pot except for the cilantro. Set the mode to manual and the cook time to 20 minutes. When the timer goes off release the pressure manually. Remove the bay leaves, stir in cilantro and serve.


Mango-Curry Pea Soup * WL Makes 5 servings Serving: 12 oz (about 1½ cups) 6 oz protein, 3 oz veggies, 3 oz fruit 1½ cups yellow split peas, rinsed 6 cups low-sodium vegetable broth or water 6 oz red onion, diced 6 oz carrots, diced 1 tablespoon curry powder 1 tablespoon coriander 1 tablespoon fresh ginger, minced 4.5 oz frozen green peas, thawed (about 1 cup) 15 oz mangos, diced (about 1 cup) In a medium size pot, add split peas, broth, onion carrots, and spices. Place over medium heat, cover and bring to a boil. Reduce heat to low, and let simmer for 45 minutes, stirring occasionally. Feel free to add a little more water to create your desired consistency.

Once the soup is creamy with some of the split peas still intact, it is time to stir in the green peas and mango. Turn off the heat and let the soup sit for a few minutes before serving.

CHEF’S NOTE The liquid amount depends on the cooking method, how long it cooks for, and how thick you like the soup. On the stovetop, I usually use 6 cups of liquid. In the pressure cooker I only use 4 cups. To cook this soup in an electric pressure cooker, add the split peas, 4 cups of liquid, and spices to the pressure cooker. Set it to soup mode with a 22-minute cook time. When the timer goes off, manually release the pressure knob. Then stir in the peas and mango.


White Bean & Pumpkin Soup * WL Makes 3 servings Serving: 20 oz 6 oz protein, 10 oz veggies, 4 oz liquid 6 oz carrot, diced (about 3 medium) 6 oz red onion, diced (about 1 medium) 4.5 oz celery, diced (about 3 ribs) 4 cups low-sodium vegetable broth or water 15 oz unsweetened pumpkin puree 2 bay leaves 1 tablespoon garlic granules ½ tablespoon dried sage ½ tablespoon dried rosemary 18 oz cooked northern beans 6 oz curly kale, chopped (about 1 bunch, de-stemmed) black pepper to taste In a large pot over medium heat, add carrot, onion, and celery. Keep the pan covered, stirring occasionally so the veggies don’t stick.

After a few minutes, once the onions start to become translucent, add the broth, pumpkin, garlic granules, and herbs. Bring the liquid to a boil, and then reduce the heat to low-medium. Remove the lid and simmer for 10 minutes. The soup will thicken as it cooks.

Add beans and kale. Continue cooking until the kale is tender, and the soup has your desired consistency. Then remove bay leaves, and serve.


Balsamic-Mustard Dressing WL Makes about ½ cup Serving: 2 tablespoons Use and count as a condiment ½ cup balsamic vinegar ½ tablespoon stoneground or Dijon mustard 1 lemon, juiced ½-1 teaspoon black pepper Add ingredients to a small bowl. Whisk until well-combined.


Basil Avocado Pesto WL Makes 2 cups Serving: 2.5 oz (includes liquids) 1 oz veggies, 1 fat serving ½ cup water 6 oz zucchini, steamed (about 1 small) 4 oz avocado (about 1 small avocado) 2 cups basil, packed loosely 1 lemon, juiced ½ tablespoon garlic granules ¼ teaspoon black pepper 2 oz walnuts (about ½ cup) Add water and zucchini (or peas) to a blender and blend until smooth. Add the avocado, ½ the basil leaves, lemon juice, garlic and black pepper. Blend just until the avocados are broken up and creamy.

Add the remaining basil and walnuts. Blend for just a few seconds so the basil and nuts are chopped to small pieces, but not completely creamed.

Serve immediately. Leftovers can be stored in the fridge in an airtight container for up to three days. It’s best when eaten within 36 hours.


Cashew Cheese WL Adapted to be salt-free by Katie Mae, recipe by Miyoko Schinner Makes 2½ cups Serving: 1½ tablespoons (includes liquid) 1 fat serving ½ cup Quinoa Rejuvelac (page 56) (or store-bought rejuvelac)* 2 cups cashews, soaked for a minimum of 4 hours and drained Add ingredients to a high-powered blender. Blend until the cream has a smooth consistency. You can add a little more water

Transfer mix to a small bowl and cover. Let the cheese age by setting out on the countertop for 12 to 36 hours. The longer it sits out the sharper the flavor will be.

When it has the flavor you desire, move it to the fridge to stop the culturing process.

CHEF’S NOTES If water is used in this recipe, but the flavor will be drastically different. It will taste just like cashews and will not have sharp tanginess. Similarly, when one of these BLE recipes calls for Cashew Cheese, if the rejuvelac is not used the recipe will not taste as flavorful. This recipe is salt-free and will last up to 7 days in the fridge stored in an air-tight container. If you add a pinch of salt it will last up to 2 weeks in the fridge or 4 months in the freezer. Note that it will continue to sharpen in flavor as it sits in the fridge. This Cashew Cheese is the base for the Garlic & Chive Sour Cream recipe, and the Cucumber Raita recipe. This also makes a great dip for raw or steamed veggies, or a condiment for spicy Latin or Indian dish.


Cucumber Raita WL Makes 1¾ cups Serving: 2 tablespoons (includes liquids) 1 oz veggies, 1 fat serving 1½ cups of Cashew Cheese (page 48) ¼ cup water 8 oz cucumber, peeled and grated (about 1 medium) ¼ cup fresh mint, minced 1 tablespoon fresh cilantro, minced ½ teaspoon cumin, ground ½ teaspoon mustard seeds, ground generous pinch of cayenne pepper Add Cashew Cheese, water and cucumber to a small bowl. Mix until well-combined.

Stir in herbs and spices.

Garnish with a few mint leaves and serve with any spicy Indian food.

CHEF’S NOTES Leftovers can be stored in the fridge for up to 4 days. If you don’t have Cashew Cheese prepared, you could alternatively start with 1 cup of raw cashews and ½ cup of water. Blend the cashews with water until there’s a silky smooth consistency. Then transfer it to a bowl and mix in the remaining ingredients. Raita is traditionally made with yogurt and thus has a tang to it. Rejuvelac is used in making the Cashew Cheese to ferment the nuts and it adds a tanginess to this recipe. If your Cashew Cheese was not fermented with rejuvelac or another probiotic source, then you’ll want to add lemon juice to this recipe. Start with ½ lemon and add more to taste.


Curry-Mustard Sauce WL Makes 1½ cups Serving: 6 tablespoons (includes liquids) 1 oz fruit, 1 fat serving 1 cup water ½ cup cashews (or Cashew Cheese on page 48) 1½ tablespoons stoneground or Dijon mustard 1½ tablespoons apple cider vinegar 1½ tablespoons curry powder ½ tablespoon garlic granules 4 oz apple ½ lemon In a blender, add water, cashews, Dijon, apple cider vinegar, curry powder, garlic granules and apple. Blend until smooth and creamy.

Add the dressing to your dish. Mix in it if you prefer. Then squeeze lemon over the sauce.

CHEF’S NOTE If not using a high-powered, blender, you may want to peel the apple to prevent an undesirable texture from the skins not blending completely. The lemon is layered with the sauce rather than blended with other ingredients to give more depth to the resulting dish’s flavor. This sauce can be stored in the fridge for up to 4 days.


Dukkah, an Egyptian spice WL Makes 2½ cups (40 1-tablespoon servings) Serving: 0.5 oz 1 fat serving ½ cup pistachios ½ cup hazelnuts ½ cup walnuts ½ cup hulled sesame seeds ½ cup coriander seeds ¼ cup cumin seeds ¼ cup flaxseeds Preheat the oven to 350°F. Lay a piece of parchment paper on a baking sheet. Spread pistachios, hazelnuts and walnuts across paper and bake for 8 to 10 minutes. Keep an eye on them though, because you do not want them to burn. It’s a good idea to stir them around a couple times during the baking time. Once they’re done, remove from oven and pour nuts into a bowl. Put the bowl in the refrigerator to cool.

On the stovetop, place a non-stick sauté pan over medium heat. Add the sesame, coriander, and cumin seeds to the pan to toast them. Stir frequently to toast the seeds evenly on each side. After just 3 to 5 minutes you should be able to smell their pleasant nutty aroma. Remove them from heat and pour into a bowl. Place the bowl in the refrigerator to cool.

Once the nuts are cool, use a spice grinder to turn them into not quite a powder. I use a coffee grinder as a spice grinder, and it works great! You may have to grind the nuts in a couple batches depending on the grinder’s size. Repeat this process with the toasted seeds and then with the untoasted flaxseeds.

Once all the nuts and seeds are ground, combine them and mix well. Store the spice mix in the freezer to preserve the most flavor and nutrients. If you are going to use the spice quickly, storing it the refrigerator will work too.


Garlic & Chives Sour Cream WL Makes 1¾ cups Serving: 1½ oz (3 tablespoons) 1 oz veggies, 1 fat serving 3 oz yellow onion, chopped (about ½ onion) 3 oz celery, chopped (about 1½ ribs) 8 garlic cloves ¼ cup water 1 cup of Cashew Cheese (page 48) ½ lemon, juiced 2 tablespoons chives, diced Add the onions, celery and garlic to a sauté pan over medium heat. Cover with lid and cook for 5 minutes, stirring frequently.

While the veggies cook, add ¼ cup of water, cashew cheese and lemon juice to a blender. Blend until smooth. If you want a thinner sour cream, add the remaining ¼ cup of water.

When the onions are translucent transfer the veggies and garlic to a blender. Blend until the cream has your desired consistency. I prefer stopping just before the veggies are completely blended so the dip has a little more texture.

Transfer cream to a bowl and stir in chives.


Hearty Tomato Sauce WL Makes 4 servings Serving: 8 oz (about 1 cup) 8 oz veggies 3 heirloom tomatoes, chopped 1 cup cherry tomatoes, halved 14 ounces fire-roasted tomatoes, no salt added 1 carrot, diced ½ yellow onion, diced 6 crimini mushrooms, diced 1 head of broccoli, diced 1 tablespoon garlic granules (4 garlic cloves, minced) 1 tablespoon dried oregano (3 tablespoons fresh) 1 tablespoon dried basil (3 tablespoons fresh) 1 teaspoon dried rosemary (1 teaspoon fresh) ¼ teaspoon black pepper In a large pot add the chopped heirloom tomatoes, halved cherry tomatoes, and fire-roasted tomatoes. Bring to a boil. Then turn heat to low-medium and let simmer, stirring occasionally.

In a non-stick pan on the stovetop over medium heat, add the carrots and onions. Cover with a lid and stir frequently. Once the onions start to become translucent, add the diced mushrooms and broccoli. Keep covered and let them sweat for another 5 minutes. Turn down the heat if the veggies are starting to stick to the bottom of the pan. You can also add a little water as needed.

Once the tomatoes are fairly broken up, add the veggies and dried herbs to the tomato blend. Stir well. Let pasta sauce simmer for 15 more minutes. If using any fresh herbs, add them after this simmer time.

I like to blend half of the sauce to give the sauce more thickness, but this step is completely optional. The easiest way to do blend the sauce is with an immersion blender, which is handheld and fits right into the pot. Pulse it a few times until about half of the veggies are blended. The other option is to transfer the sauce to the blender, blend and then pour it back into the pot.

Let the sauce continue to cook until it is your desired consistency. The longer it simmers, the thicker it will become. Serve over whole grain pasta, a baked potato or winter squash.


Homemade Marinara Sauce * WL Makes 6 servings Serving: 8 oz (about 1 cup) 8 oz veggies 24 oz strained tomatoes 2 leaves of Swiss chard, de-stemmed 1 small steamed carrot (optional) 1 cup vegetable broth or water 26 oz chopped tomatoes 1 tablespoon dried oregano 2 teaspoons garlic granules 2 teaspoons dried basil 2 teaspoons dried thyme In a blender, add strained tomatoes, Swiss chard, dates, and vegetable broth. Blend until smooth and creamy.

Place a large saucepan over medium heat. Add blended sauce, chopped tomatoes, garlic and herbs. Bring to a light boil, and then reduce the heat to low. Let the sauce simmer for 15 minutes.

CHEF’S NOTES If you prefer a smooth marinara, you can replace the chopped tomatoes with a can of whole peeled tomatoes. These break down to a saucy consistency in about 20 minutes, but still retain a little substance, giving the sauce some body. Honestly, any canned tomatoes will work. I do suggest avoiding those that have herbs or other seasonings added—add these things yourself and the flavor will be a hundred times better.


Oil-Free Pad Thai Sauce WL Makes about 1½ cups Serving: 3 oz 1 oz veggies, 1 fat serving, 1.5 oz condiment 4 oz sweet onion, roasted (start with 1 onion) ¾ cup water 1½ limes, juiced ¼ cup almond or peanut butter 1 tablespoon Tamarind paste 2 teaspoons fresh ginger, grated 1/8 teaspoon red pepper flakes Preheat oven to 400°F.

Cut off one end of onion and place the onion on baking sheet with parchment paper. Bake for 1 hour, or until the skin is browned (parts may be blackened) and the onion is very tender inside.

Remove the skin and the outer layer of the onion if it is too dark. Then measure 4 oz of roasted onion and add it to a blender.

Add the remaining ingredients to the blender. Blend until sauce has a smooth consistency.

CHEF’S NOTE With liquid amounts above, it may take a little bit of time to coat all of the noodles and veggies in the sauce. A little more water added would help with this, but note that it will slightly dilute the flavor of the sauce and as the dish sits, more of the sauce will end up on the bottom of the bowl.


Quinoa Rejuvelac WL Makes about 3 cups Serving: varies depending on recipe Use and count as a condiment Rejuvelac is a fermented liquid made from sprouting whole wheat, rye, quinoa, millet, or other raw grains. It’s a live, non-dairy source of acidophilus. Dr. Ann Wigmore, co-founder of the Hippocrates Health Center, popularized Rejuvelac as a beverage mid-twentieth century.

A more recent use of rejuvelac is to culture plant-based cheeses, by adding it in place of some of the water or other liquid in a recipe. It adds a wonderful sharpness, making the flavor comparable to traditional dairy-based cheeses.

Bottled rejuvelac from The Rejuvenation Company can be purchased at Whole Foods Market and other health food stores. At Whole Foods Market, it’s usually found with the refrigerated single serving beverages. It is cheaper to make your own.

Here’s a recipe below for gluten-free version using quinoa.

1. Soak 1/2 cup of quinoa in a glass jar. Add enough water to cover the quinoa with about an inch of water on top. Cover with a cheese cloth or paper towel and secure it with a rubber band. Soak for 8 – 12 hours.

2. After 8-12 hours of soaking, pour off the water and rinse the quinoa with room temperature water. Rinse about 2 to 3 times. Drain all of the water out of the jar. Cover with a cheesecloth or paper towel and secure it with a rubber band.

3. Set the jar in a low light, room temperature location. Make sure the room is not overly hot. Let it sit for 4 to 6 hours. When you start to see little sprouts on the quinoa, you will know that it is ready. The tails do not have to get very long.

4. Add 3 cups of water (purified is best) to the sprouts and place the jar in a low-light, room temperature location for 2 days. Gently stir the liquid twice a day. After 2 days, strain out and get rid of the quinoa. Save the liquid, which is the finished rejuvelac.


CHEF’S NOTE Fermented foods are easily contaminated so make sure the jar is completely clean. The final rejuvelac should taste like flat lemonade and have a slight yellow tint. If it tastes like sour milk, don’t drink it. After it has fermented for about two days, store it in the refrigerator for up to one week. Fermented foods pose an inherent risk of harmful yeast, bacterial, and mold contamination. If you have a weakened or compromised immune system, I do not recommend making your own fermented foods, including rejuvelac.


Romesco Sauce WL Makes 1½ cupsServing: ¼ cup 1 oz veggies, 1 fat serving ¾ cup plain almonds, soaked for 1 hour ¾ cup fire-roasted tomatoes, no salt added 1 large red bell pepper, deseeded 1 tablespoon tahini, no salt added ½ tablespoon garlic granules ¼ teaspoon red pepper flakes After soaking and draining almonds, add them to a food processor. Grind the almonds until they have a very fine consistency. The texture and thickness of the dish will depend on how long you grind them, but the flavor will be outstanding no matter what.

Add the remaining ingredients to the food processor. Blend until you have a creamy, even consistency. Serve over Patata Boats, steamed tempeh, or as a dip with cut veggies.


Rosemary-Lemon Sauce WL Makes 1 cup (4 2-tablespoon servings) Serving: 2 tablespoons 1 fat serving ½ cup tahini (or Cashew Cheese on page 48) 1½ lemons, zested and juiced ½ cup water 2 tablespoons fresh rosemary 1 teaspoon garlic granules 1 teaspoon onion flakes or powder Add all ingredients to a blender. Blend until creamy. If you want a thinner consistency, add more water and/or lemon juice.


Strawberry Mango Salsa WL Makes 1½ cups Serving: 3.5 oz 0.5 oz veggies, 3 oz fruit 4 oz strawberries, diced (about 1 cup) 5 oz mango, diced (about 1 cup) 1 oz onion, minced (about 3 tablespoons) ½ oz jalapeno, seeded and minced (about 2 tablespoons) 2 tablespoons fresh cilantro, diced 1 lime, juiced In a medium bowl, combine strawberries, mango, jalapeño, onion, cilantro and lime juice.

Mix well. Serve immediately or chill in refrigerator.


Tomato-Pepper Sauce WL Makes 1 cup Serving: 4.5 oz (includes liquids) 3.5 oz veggies, 1 fat serving 8 oz red bell pepper (about 1 pepper, deseeded) 8 oz fire-roasted tomatoes, no salt added preferred ¼ cup water 2 tablespoons almond butter, no salt added 2 teaspoons garlic granules 1½ teaspoons onion granules ¼ - ½ teaspoon red pepper flakes (or more to taste) 1 large lime, zested and juiced In a blender, combine red pepper, fire-roasted tomatoes, water, almond butter, garlic, onion and red pepper flakes.

Blend until you have a creamy consistency.

Add the sauce to your dish. Mix in it if you prefer. Then add lime zest and juice over the sauce.

CHEF’S NOTE The lime is layered with the sauce rather than blended with other ingredients to give more depth to the resulting dish’s flavor. This sauce can be stored in the fridge for up to 4 days.


Zesty Herb Sauce WL Makes about 3 cups Serving: ¼ cup 1 fat serving 1 cup cashews, soaking in 1 cup water for 30 minutes ½ cup nutritional yeast 2 lemons, juiced 2 teaspoons garlic granules 1 teaspoon crushed red pepper flakes (optional) 3 cups basil leaves, loosely packed 2 cups parsley leaves, loosely packed Add cashews and soak water, nutritional yeast, lemon juice, garlic, and optional red pepper flakes to a blender. Blend until smooth. The longer the cashews soak the creamier they will be.

Add fresh herbs and pulse a few times until they are finely chopped. You should see tiny pieces of herbs and the sauce should have a light green color.

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