A plant-based menu to celebrate Earth Day
The United Nations’ Food and Agriculture Organization estimates that the meat industry generates nearly 1/5 of the man-made greenhouse gas emissions accelerating climate change worldwide – more than the entire transportation sector! (Source) Incorporating just one plant-based meal per week would be the equivalent of taking your car off the road for 320 miles. Every action adds up when it comes to fighting climate change, and with our Meal Solutions, it’s easier than ever to customize your meals with plant-based options that are big on flavour.
To celebrate Earth Week 2021, we asked Epicure Leader Tracey van der Valk to create a Meal Plan of plant-based recipes, plus dessert. Tracey’s menu includes 20-minute meals that your whole family will love! Whether you try a whole day, an entire week, or even just one meal, plant-based eating is Good Food. Real Fast.
MONDAY
Indian Enchiladas—recipe created by Tracey’s 9-year-old son Lane
Makes 4 servings - Takes approx. 20 mins
1 Butter Chicken Meal Solution
1 small onion (roughly chopped, small pieces)
1 can of coconut milk
1 sweet pepper (roughly chopped, small pieces)
1 cup strained tomato sauce
1 cup frozen mangoes (roughly chopped, small pieces)
1 can chickpeas (drained/rinsed)
4 cup fresh baby spinach
1 cup cauliflower rice
8 medium tortillas
1 cup plant-based cheese (like Nafsika’s Garden Mozzarella)
Directions:
Mix your Butter Chicken Seasoning with the coconut milk & tomato sauce, then set aside.
In your Epicure Wok or pan, sauté onions in a dash of extra virgin olive oil, and after a few mins, add peppers & cook until the desired doneness.
Add mangoes, spinach, cauliflower rice, chickpeas & approx. 3/4 of your sauce mixture (larger portion) & cook until mixture thickens.
Carefully fill your tortillas by spreading your filling along the center of the tortilla, then rolling & placing in Multipurpose Steamer, seam side down.
Cover with sauce & cheese.
Cook in two batches, 4 tortillas at a time for 4 mins, then let rest 2 mins, (I have 2 steamers, though it only takes 4 mins, so you can pop the kids’ portions on a plate to cool while you cook your 2nd batch if needed or choose to bake in the oven approx. 350 for 25mins).
Serve with a side of steamed broccoli or side salad. Enjoy!
TUESDAY
Pulled Smoked Sandwiches & Creamy Coleslaw
Makes 16-20 servings - takes approximately 15-minutes
1 cup ketchup or tomato sauce
1/2c white balsamic or white vinegar
½ cup raw or brown sugar
¼ cup water
2 packages smoked tofu (if you can’t find this, use regular that has been pressed and drained overnight, but smoked is best)
Fresh buns or mini handheld tortillas
Coleslaw
Bagged coleslaw mix, or shredded cabbage
½ cup soy or coconut-based plain yogurt
½ cup vegan mayo
1 tbsp raw sugar
Sea Salt/Turmeric & Black Pepper to taste
3 tbsp white balsamic vinegar
2 tbsp Lemon Dilly Mix
Directions
The Trick - SHRED your tofu with a cheese grater.
Place with all other filling ingredients in your Multipurpose Steamer & cook in the microwave for 6-8mins (toss in a pan afterwards quickly with a little EVOO if you like a crispy edge finish).
Mix your coleslaw ingredients together in your 4 Cup Prep Bowl, then mix in the cabbage.
Layer your filling & top with the coleslaw.
WEDNESDAY
Sweet & Sour Carrot & Lentil Soup
Makes 4 servings - takes approx. 20 mins
1 Sweet & Sour Stir Fry Meal Solution
3 cups pure carrot juice
1/2 small onion (finely chopped)
1 large carrot (shredded)
1 can coconut milk
1 cup lentils
Sea Salt/Turmeric & Black Pepper to taste, if desired
1 tbsp white balsamic vinegar
1 cup finely chopped pineapple
1/2 lime (squeezed)
Directions
Using 12C Multipurpose Pot, sauté onion in a dash of EVOO until soft.
Add carrots & sauté for a few mins to soften.
Add all remaining ingredients except your coconut milk, bring to a boil, then simmer for 6-8 mins on low.
Add in coconut milk & simmer for a few more minutes.
Serve with 3 Onion mini croissants or naan bread for dipping & some extra veggies/salad.
TIPS: Add a corn starch mixture if you like a thicker soup, or blend after cooking for a pureed texture, serve piping hot or even chilled for a refreshing summer soup & add your fav toppings like a plant-based sour cream dollop, chopped green onions, or parsley & a lime wedge.
THURSDAY
Red Thai Noodle Bowl
Makes 4 servings
1 Thai Red Curry Meal Solution
1 can coconut milk
1 package (454g) Cantonese chow mien noodles (or any other thin, quick-cooking noodle of choice)
1 large pepper (sliced)
1 small onion (sliced)
1 cup shredded cabbage or bagged coleslaw
1 green onion (slivered)
1 lime
1tsp soy sauce
2-3 cups water
1 can chickpeas
Directions
In your Wok, heat a little sesame/your fave oil.
Stir-fry onions until softened, add peppers & cabbage, and cook down for 2 more mins.
Add Thai Red Curry, coconut milk, noodles, 2c of the water (add more to create the desired sauciness based on the noodles you’re cooking), soy & freshly squeezed lime.
Bring to a quick boil then simmer covered until the desired doneness, stirring frequently.
Use your Multipurpose Steamer to warm your chickpeas for a few minutes or in a separate pan, crisp up the chickpeas in sesame oil and a dash of soy sauce.
Plate & garnish with green onions, 🍈 wedge & hot sauce if desired, can also be served cold.
FRIDAY
Pumpkin Hummus Flatbreads
Recipe makes enough to create 4 flatbreads plus leftovers for Saturday morning toast or lunch veggies/dip!
3 tbsp Creamy Garlic Hummus Dip Mix
1 can chickpeas (drained but reserve the aquafaba/chickpea liquid)
2 cups pure puréed pumpkin
Juice of 1 lemon
2 tbsp Tahini
Sea Salt/Turmeric & Black Pepper
Directions
Place the first 5 ingredients in a blender and mix until combined to a smooth and creamy texture.
Spread generously onto your flatbread/naan bread/pizza crust of choice.
Top with chopped spinach/arugula, your favourite plant-based cheese (like Nafsika’s Garden Pizza), raw pumpkin seeds, a drizzle of sesame oil & a generous grind of Turmeric & Black Pepper.
Bake at 400° For approx. 10-15mins or to the desired doneness.
TIP: use your pumpkin hummus as a side salad dressing by mixing approximately 1/4 cup prepared hummus with 2 tbsp. white balsamic vinegar, 3Tbsp sesame oil & 2Tbsp water
Serve hot or eat cold leftovers.
SATURDAY
Makes 4 servings
1 Crispy & Crunchy Lettuce Wrap Meal Solution
1 lb. plant-based protein (such as Beyond Meat or Impossible), or 1 can of chickpeas (drained/rinsed)
2 cups sweet peppers (diced)
1 cup diced frozen mangoes
1 tbsp water
1 tsp sesame oil
1 tsp soy sauce
1 large head of iceberg lettuce
1 cup basmati rice
Miso (or your fave Epicure Broth)
Directions
Place rice plus 2 cups water, and 1 tbsp Epicure Broth Mix into your Multipurpose Steamer, cover, and microwave for 6 minutes, then set aside in a separate bowl.
Place the first 7 ingredients in your Multipurpose Steamer, and gently mix to combine.
Microwave for 6 minutes.
Meanwhile, cut your iceberg lettuce into 4 wedges, remove the stem ends and gently peel the wedge leaves off two at a time to create a strong, sturdy, crunchy boat for your fillings.
Layer your rice then protein on the lettuce, top with pineapple habanero hot sauce, or your favourite toppings like cilantro, lime wedge, etc.
DESSERT
No-Bake Treats (Created by Tracey's 7-year-old Stella)
Makes approx. 30
2 cups unsweetened shredded coconut
1 cup + 2 tbsp almond flour (coconut would probably work if you need it to be nut free)
Juice of 1 large lime
1/3 cup maple syrup
1/3 cup melted coconut oil
1 tsp Summer Berry Sweet Dip Mix
Prepared Chocolate Pudding (make it with your fave plant-based milk & whipped in blender for extra creaminess & thickness)
Tutti Fruity/Cocoa Crunch Whole Food Toppers
Directions
Place first 6 ingredients in 4 Cup Prep Bowl and mix till combined, using your 3-in-1 Spatula.
Roll into small balls, place on Sheet Pan & Liner and press down slightly to flatten.
Top the cookie with a dollop of the Chocolate Pudding & sprinkle with Tutti Fruity/Cocoa Crunch
Place in freezer to set & store there until it’s time to eat.
Happy Earth Day 🌏!