Side Dishes

Cauliflower Soup Kicked with Curry

This humble veg may look bland, but it's a cruciferous powerhouse of antioxidants to boost the immune system. Cauliflower becomes soft and creamy when cooked, lending it to puréeing into this thick and satisfying soup.

Guac and Chips, Free from Oil

Guacamole is such a satisfying spread, dip and topping, commonly scooped up with fried Tortilla chips. Why not make your own chips without the oil, to dip into this lucious traditional appetizer? 

Don't be afraid of using guacamole as a topping for baked potatoes, yamsand roasted veggies, or a spread in pita or sandwiches!

Kasha and Pesto Varnishkes

Kasha and Varnishkes is a traditional Eastern European dish made with Buckwheat groats and bowtie noodles, and usually cottage cheese. I use pesto here to add the richness of the cheese and added flavor, and add veggies as well.

Use whole-grain noodles for fiber as well as flavor too!

 

Totally Tortilla Chips

There are some, but it’s pretty hard to find oi-free tortilla chips in the store, but making your own is simple! Having a batch on-hand allows for a wholesome snack of chips and salsa. Warning: this might become a habit. Make sure to add some carrots to crunch on as well!

 

Collard Wraps

This meal can simply be leftovers wrapped in steamed collard leaves.

Salad and dressing is wonderful; so are grains with mustard, shredded carrot and sliced peppers, just as examples. These wraps are a staple in a plant-based meal plan! I would say the only thing that doesn’t go in a collard wrap is peanut butter and jelly! Here is a recipe using hummus. The recipe for hummus can be found here.

Marcia's Four-Bean Salad

Here’s a handy picnic recipe. Pick four cans of beans: preferably low sodium. (I use 2 green, 1 yellow & 1 salad)

Venezuelan Black Beans and Rice

The traditional combination of rice and beans together makes a nice pilaf dish, with many varieties across the world, including this one! Make plenty for dinner, as the extra is a great filling for wraps made for tomorrow's lunch! Note that there are no health needs to eat rice and beans together, it just tastes good.
 

Ethiopian Red Lentils

This dish exemplifies how the plant-based diet can expand the standard Western palette with exotic ethnic tastes! 
 
Lovely pinkish red lentils don’t hold their shape when cooked and become thick and saucy, like a thick soup or stew. 

Cuban Black Beans, (and basic bean-cooking instructions)

A very basic bean recipe -try it with any other variety.  This is how you cook dried beans.  
 
Soaking and then draining beans reduces the undigestible sugars (oligosaccharides) that may lead to gas buildup in our lower intestines, potentially resulting in flatulence. Honestly, this lessens the more we have beans in our daily diet.  If beans are new to your diet, add them into your daily routine incrementally.
 

Basket of Jewels

Eating the rainbow is so beautiful! Meals can be incredibly simple – there’s no need for a lot of prepping and cooking. Put a bunch of vegetables in a steamer, add a cooked grain and a sauce and voilà - dinner! Try your jewelws with rice and Peanut Sauce, Thousand Island, or Creamy Ranch.
 

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