Recipes

Recipes

THE ULTIMATE RESET Smoothie

Start your day with a nutrient-dense breakfast smoothie.

Combine the following ingredients in a high-speed blender until smooth.

  • 8 ounces of water or plant milk

  • 1 cup frozen fruit (blueberries, strawberries, etc.)

  • 1 banana, optional

  • Fresh vegetables (kale, spinach, freshly-grown sprouts, etc.)

  • Fresh or dried spices (cinnamon, nutmeg, etc.), optional

  • 1 scoop plant-based shake mix, we recommend Juice Plus+ Complete

  • 1 tablespoon organic, golden flax seeds

Breakfast

OTHER BREAKFAST IDEAS:

Combine a bowl of cereal (dry or cooked) with a large bowl of fruit and/or vegetables such as cucumbers, celery, or steamed greens.

  • Sprouted dry cereal with raisins, almond milk, and spices such as cinnamon, ginger, nutmeg, and cloves.

  • Cooked cereal such as sprouted oatmeal (whole grain, not instant), topped with ground flaxseeds.

An incredible large salad with lettuces, herbs, grains, sprouts, beets, tomatoes, onions, salsa, and a lime to squeeze on top.

Salads

Here are some of the different ways I prepare my daily salads:

  • Make a very large salad as my meal.

  • Pair a smaller salad with a bowl of vegetarian chili.

  • Make a large plate of raw vegetables with hummus.

  • Throw my salad in the blender and drink it as a vegetable smoothie.

BUILDING A SALAD

  • Start with greens and sprouts: Use a variety of lettuces and greens such as arugula, baby kale, butterhead, red leaf, romaine, and spinach, along with sprouts such as broccoli, radish, sunflower, chickpea, and mung bean.

  • Add raw vegetables: Beets, bell peppers, carrots, celery, chives, cucumbers, garlic, tomatoes, onions, parsley, peppers, radishes, squash, mushrooms, and more.

  • Add cooked vegetables: Asparagus, chopped baked sweet potato, sautéed mushrooms, or other cooked vegetables.

  • Add extras: Avocado, beans, berries, hemp seeds, nutritional yeast, nuts, quinoa, raisins, sauerkraut, and seasonal items such as red clover, calendula, or chicory flowers.

  • Add herbs and spices: Basil, mustard, oregano, pepper, turmeric, and others.

  • Finish with an oil-free dressing: Make a simple homemade dressing using ingredients such as dates, garlic, fresh lemon juice, tahini, and vinegar.

Two large mason jars filled with salads. The photo caption explains how to make the salad - dressing first followed by hard veggies, grains, soft veggies, and lettuce. Refrigerate and eat within a week.

One of the easiest ways to enjoy salads every day is to prepare them ahead of time in mason jars. Gather 4–6 mason jars and plenty of your favorite salad ingredients, then layer them according to the picture above.

SALAD DRESSINGs

Here are three simple options for oil-free salad dressings. You can also use them on raw or steamed vegetables—and even potatoes!

vinegar

creamy LEMON cashew Dressing

Use this delicious, creamy dressing on salads, but it’s so versatile! Use it as a sour cream substitute on baked potatoes and Chipotle bowls, and even as an Alfredo-style sauce on red sauce pasta.

  • ½ cup raw cashews

  • ½ cup water

  • ¼ cup fresh lemon juice 

    Blend in a high-speed blender until completely smooth and creamy. Add a little more water, 1 tablespoon at a time, if you want a thinner dressing.

    For a larger batch, simply double it.

    You can also add garlic, herbs, pepper, or a small amount of mustard for different variations.

Date Mustard Dressing

Use this delicious, creamy dressing on salads or as a dip for vegetables and more!

  • 2 cups water

  • 1 ¼ cups raw cashews or walnuts

  • 6 Medjool dates, pitted (use more or less depending on desired sweetness)

  • ½ cup stone ground mustard

  • ¼ cup apple cider vinegar 

    Blend the nuts and water in a high-speed blender until smooth. Add the remaining ingredients and blend until creamy.

PURELY VEGGIES

  • 1 leek

  • 2 garlic cloves, peeled

  • 1 pound mushrooms (shiitake, white button, etc.)

  • 1-2 starchy vegetables (potatoes, winter squash such as acorn or butternut, yams, etc.)

  • 2–3 non-starchy vegetables (asparagus, broccoli, cabbage, collard greens, kale, parsley, spinach, zucchini, etc.)

  • 1 cup dried beans (lentils, mung beans, split peas, etc.), optional

  • 8–12 cups vegetable broth or water

Combine the washed vegetables, beans, and vegetable broth or water in a large pot. Bring to a light boil, then reduce the heat, cover, and simmer until the vegetables and beans are soft. Enjoy as is, or use an immersion blender to create a creamy soup.

Serve with a variety of spices and toppings such as cayenne, cumin, fresh cilantro, nutritional yeast, paprika, turmeric, and more.

Soups

Another version of Julie's daily soup ready to cook in a pot. The pot contains water, shiitake mushrooms, carrots, and swiss chard ready to cook.
Julie's daily soup ready to cook in a pot. The pot contains water, cauliflower, celery, and greens ready to cook.
A bowl of Julie's daily soup topped with a variety of spices. There are four bottles of spices behind the bowl and a container of nutritional yeast.
Julie's daily soup ready to blend in a pot. The pot is in the sink and contains water and the cooked vegetables. An immersion blender is inserted to blend the soup.

LENTIL Soup

  • 1 package (16 ounces) organic lentils, rinsed well

  • 1 container (32 ounces) vegetable broth

  • 1 small can tomato paste

  • 4 garlic cloves, peeled and minced

  • 2 cups water

  • Seasonings to taste (curry, pepper, cayenne pepper, etc.)

Combine all ingredients in a large pot. Bring to a boil, reduce the heat, and simmer for about an hour, or until the lentils are soft.

Serve over brown rice or on top of a baked potato.

Starches

A baked potato topped with tomatoes, red onion, guacamole, and cilantro.

Try to eat at least 1–2 servings of starches daily. You’ll get nutrients, fiber, carbohydrates, protein—and best of all, you’ll feel full!

  • Choose a grain: barley, buckwheat, farro, millet, oats, quinoa, rice (brown, red, wild, etc.), rye, sorghum, or wheat.

  • Choose a starchy vegetable: carrots, corn, Jerusalem artichokes, parsnips, plantains, potatoes, salsify, winter squash (acorn, banana, butternut, Hubbard), or yams.

  • Add beans or legumes: black beans, pinto beans, chickpeas, lentils, peas, etc. Add pumpkin seeds or walnuts to grains, salads, or soups as well.

BASIC IDEAS

Baked potato

Top a baked potato with steamed greens, mushrooms, guacamole, salsa, hummus, black beans, nutritional yeast, etc.

RICE & STEAMED VEGETABLES

  • Add 1 cup water and ½cup organic brown rice to a small rice cooker and press “cook.”

  • When the rice is almost done, add a huge handful of greens, such as spinach, on top and cover.

  • Within a few minutes, you’ll have delicious rice and steamed vegetables with very little effort.

SPAGHETTI SQUASH

  • Cut in half and bake at 350°F for about 1 hour, or until soft.

  • Scrape out the squash with a fork and top with spices or marinara sauce.

ROASTED ROOT VEGETABLES

  • Use parsnips, turnips, rutabaga, carrots, beets, etc.

  • Spread on a baking pan lined with parchment paper and drizzle with balsamic vinegar.

  • Bake at 450°F for about 30 minutes.

POTAFFLES (HEALTHY WAFFLE FRIES)

  • Bake Yukon Gold potatoes and allow them to cool.

  • Place one cooled potato at a time on a hot waffle iron and press down firmly, allowing the potato to brown.

  • Serve with applesauce or ketchup.

A plate with 3 small, whole Yukon gold baked potatoes and two waffle potatoes.

Potaffles are a fun, easy way to enjoy healthy potatoes. Try different varieties, like Yukon Gold potatoes mashed with roasted garlic or Hannah sweet potatoes with cinnamon.

OTHER STARCH RECIPEs

A bowl of hummus topped with a few garbanzo beans, a sprinkle of paprika, and a green herb garnish.

HUMMUS

  • 1 can chickpeas, reserve liquid

  • 1 squeeze fresh lemon juice

  • 1 garlic clove, minced

  • 1 teaspoon Bragg’s Liquid Aminos

  • Spices to taste: cumin, cayenne pepper, salt, pepper

  • Optional: ½ cup Creamy Lemon Cashew Dressing (delicious!)

Combine the following ingredients in a food processor and blend until smooth. If needed, add extra chickpea liquid to create your perfect consistency. Season to taste with any of the spice options. Serve with carrots, celery, or crackers.

A bowl of bright green pesto sauce.

PASTA WITH VEGAN PESTO SAUCE

  • 1 cup raw cashews

  • Juice of 2 lemons

  • 3 large garlic cloves

  • ¼ cup nutritional yeast

  • 2 cups fresh basil

  • ¼ cup hot water

Combine all ingredients in a food processor or high-speed blender and blend until smooth and creamy. Add a little more water as needed to reach your desired consistency.

Serve over whole grain brown rice or chickpea pasta with mushrooms or other vegetables.

This pesto is also delicious on vegetables, potatoes, and salads!

Note: Non-starchy plant foods such as bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, melons, oranges, peaches, and many others are extremely important, but they cannot provide enough calories on their own to sustain a WFPB diet. They also won’t keep you satiated on their own.

Steamed Vegetables

Enjoy steamed vegetables at breakfast, lunch, dinner, as a snack, or added to another recipe, such as pasta.

  • Choose 2–3 varieties, such as asparagus, broccoli, collard greens, kale, spinach, Swiss chard, or yellow squash.

  • Wash and cut or tear the vegetables into pieces, then place them in a steamer basket.

  • Bring water to a boil and steam for 3–6 minutes, or until desired tenderness.

  • Top with vinegar, an oil-free dressing, or freshly squeezed lemon or lime to add flavor and enhance nutrient absorption.

A steamer basket filled with bright green steamed greens.

Snacks

Here are just a few snack ideas:

  • Avocado toast: toast topped with mashed avocado, tomato slices, nutritional yeast, salt, and pepper

  • Baked white or sweet potato topped with guacamole, onion, and tomatoes

  • Bowl of vegetarian chili

  • Celery with peanut butter

  • Hummus with vegetables

  • Oatmeal with berries

  • Organic popcorn made in an air popper

A piece of avocado toast - sprouted toast, avocado slices, chopped red cherry tomatoes.

Sweets

Nine Medjool dates spread opened and filled with walnuts. There is a bowl of walnuts in the background.

When you want something sweet, here are a few ideas:

  • Apple with nut butter

  • Banana ice cream: Blend 1 cup almond milk, 1 frozen banana, and ice to desired thickness in a high-speed blender.

  • Fresh or frozen fruit: Apples, berries, cherries, grapes, melon, etc.

  • Medjool date filled with nut butter

FUN Food Tips

  • Almond milk: Blend almond butter with water in a high-speed blender.

  • Animal food replacements: Try avocado, hummus, nut butters, portobello mushrooms, seitan (wheat gluten), or veggie burgers.

    • Use avocado like butter on toast or baked potatoes.

  • Tortillas: Bake them in the oven rather than eating them fried.

  • Oil-free toppings: Use balsamic vinegar or apple cider vinegar on salads and other foods.

  • Cleaning produce: Soak produce in baking soda and water for 10 minutes (1 teaspoon baking soda per 16 ounces water).

  • Parmesan substitute: Combine dulse flakes and nutritional yeast.

  • Egg substitute: Mix 1 tablespoon chia seeds or ground flaxseeds with 3 tablespoons water. Let sit for 10 minutes to thicken.

  • Hemp seeds: Add to salads or vegetables for a cheesy flavor.

  • Herbs: Add fresh, chopped herbs to mashed potatoes or rice.

  • Lemon & lime: Squeeze fresh lemon or lime over greens.

  • Medjool dates: Use as a sweetener in recipes or fill with nut butter for dessert.

  • Mustard: Use as a dip or condiment for almost any food.

  • Nutritional yeast: Add to kale chips, baked potatoes, vegetables, and other foods for a cheesy flavor.

  • Easy pizza: Top toast with avocado, tomato slices, and nutritional yeast.

  • Rice cakes: Use in place of bread for nut butter and jelly.

  • Kale & collard greens: Trim the stems to make them more enjoyable to eat.

easy ways to cook without oil

A pan with wooden spoon sautéing mushrooms and onions.

Sauté USING VEGETABLE BROTH

A baked potato opened and filled with tomatoes, onions, and cilantro.

BAKED POTATO TOPPED WITH SALSA

Steamed greens with creamy tahini dressing drizzled over the top.

TAHINI DRESSING ON STEAMED GREENS

A hot waffle iron opened and showing a potato that has been pressed down. The crispy potato has the waffle iron imprint.

YUKON GOLD POTAFFLES

A sprout salad covered in creamy cashew, lemon dressing.

SPROUT SALAD WITH CASHEW, LEMON DRESSING

A large collard green leaf filled with black beans, rice, hummus, guacamole, lettuce, tomatoes, and onions.

COLLARD GREEN WRAP

  • Broil, bake, steam, or grill instead of frying.

  • Sauté onions, garlic, and vegetables in water or vegetable broth. The natural juices from onions and garlic add plenty of flavor.

  • Add flavor with lemon or lime juice, balsamic vinegar, soy sauce, liquid aminos, vegetable broth, vegetable juice, Worcestershire sauce, herbs, and spices.

  • Marinate foods with lemon, orange, tomato juice or sauce, yogurt, onions, garlic, or vegetable stock.

  • Make oil-free salad dressings with ingredients such as dates, cashews, tahini, garlic, fresh lemon juice, vinegar (like rice vinegar), herbs, and spices.

  • Steam vegetables and finish with freshly squeezed lemon or lime for added flavor and increased nutrient absorption.

  • Limit foods with significant amounts of added oil, such as fried foods, chips, and many prepared salad dressings.