Buddha Bowl

Serves 2-4 (depending on if being served as a main or side dish)

INGREDIENTS:

• One cup quinoa or brown rice, cooked according to package directions (Tip: cook in vegetable broth instead of water for fuller flavor.)
• 1 1/2 cups broccoli florets, chopped
• 1 1/2 cups cauliflower, chopped
• ½ cup raw shredded beets
• 1 cup carrots, peeled and diced or whole baby carrots
• 1 cup spinach, coarsely chopped
• ½ cup canned chickpeas
• 1 red pepper, chopped (you can use yellow or orange peppers as well, or a mixture)
• 1/4 to 1/2 cup fresh parsley, finely chopped (optional but so healthy)
• 1/4 to 1/2 cup sunflower seeds, pumpkin seeds or a mixture
• Juice of 1/2 lemon
• Sea salt and pepper to taste
• A drizzle of olive oil (or use one of the dressing recipes)
• Dash cayenne (optional if you like a little kick!)
• 6-8 oz diced organic cooked Tofu or Tempeh (optional) or protein of choice
• Sliced avocado

TO PREPARE:

Steam broccoli, carrots, and cauliflower for 5-7 minutes, (depending on your desired tenderness) adding peppers for the last 2-3 minutes. In a large mixing bowl, toss together cooked quinoa or brown rice, steamed vegetables, spinach, red pepper, and parsley. Add the raw seeds, sliced avocado, and protein choice and drizzle with lemon juice, oil, and salt & pepper to taste. Serve warm or room temperature (For a heavier meal you can also add in a sweet potato, chickpeas etc.)  

All options are available for you to create your own Buddha Bowl! 

Lisa’s Super Salad

Makes 2 servings

Salads, and what yo u dress them with, are full of wonderful, nutritional ingredients that are vital to a healthy body. This recipe is a guide, but think about using up the odds and ends in the fridge. If you don’t have exactly what’s on the list, improvise! You could add some dinner leftovers, a can of chick peas, cooked lentils, nuts, seeds, tofu, tempeh, or beans for a protein punch.

These ingredients are basically the majority of my daily salad base. It is one of the ways you can get in most of your healthy, energizing whole foods daily. The toppings and protein choices may change but it will give you a consistent start to your lunch or dinner planning.

Make extra (keep avocados, onions, tomato’s, and dressing to the side and add in when ready to eat). Leave it in a covered storage bowl for another lunch or meal prep

 Ingredients: 

• 4-6 cups fresh salad greens like romaine, butter lettuce, red-leaf lettuce, arugula, spinach, kale etc …chop it and mix it up! 

• 1/2 avocado, peeled and diced (or use the whole avocado if you like!) 

• 1/2 (or more) tomato, diced OR hand full chopped cherry tomatoes

• 1/2 medium cucumber, chopped into bite-size pieces

• Handful or two of shredded red and green cabbage (about ½-1 cup) 

• 1/2 carrot, chopped or grated

• 3-4 chopped fresh basil sprigs

• 1-2 celery stalks chopped

• 4-5 chopped fresh cilantro sprigs

• ¼-1/2 cup chopped red onion or scallions

• Micro greens and or sprouts of your choice ( I love crunchy pea sprouts) 

• 1 teaspoon hemp seeds (optional) 

• 2 tablespoons toasted sunflower seeds or almonds (spread on a baking sheet and roast at 300 for just a few minutes, they toast fast so keep an eye on them!) OR use them raw.

To Prepare:

• Get a big salad bowl with lots of room. Add the lettuce, arugula, kale, tomato, and cucumber, celery, and whatever other veggies you’re playing with.

• Top with the micro greens, sprouts, avocado, carrot shavings, and herbs.

• Sprinkle with the seeds and nuts.

• Lightly salt & pepper if you like.

• Add in all your goodies (Plant Protein source, grains or other veg) Drizzle the dressing directly onto the salad and toss. Your super salad is ready for you!

Maple Tamari Tempeh

INGREDIENTS:

•  8 Oz of Tempeh

• 1 clove of minced garlic

• 2 tbsp of balsamic vinegar

•  3 Tbsp. of maple syrup

• 2 tsp avocado or olive oil

• 2 crushed cloves of garlic

•  1-2 Tbsp of tamari 

  Instructions:

  1. Cut tempeh into 4 triangles, then make thinner by slicing horizontally.

  2. Place sliced tempeh in a steamer basket and steam for approx 10 minutes. This gets rid of the fermentation “bite” that sometimes tempeh may have.
  3. In a bowl, mix together maple mixture ( save a bit for a drizzle later or make a touch more)
  4. Place tempeh in a large flat dish and pour mixture over it, covering the top and bottom.
  5. Marinade for 30 minutes or overnight.
  6. In a skillet add avocado oil and heat.

  7.Place tempeh pieces ( reserve marinade) to skillet until golden brown. Aprox 4 min each side.

  8.Add marinade and simmer until glazed.
  9. Serve with salad, quinoa, or use in a sandwich. 

  10. Enjoy