The One Community food infrastructure is designed to meet the needs of vegans, vegetarians, and omnivores. To meet these diverse nutritional needs and desires, food items were chosen that are a common ground between these three main groups. The items include fruits, vegetables, grains, legumes, and starchy vegetables. The recipes will always feature at least one of these staple items to fulfill the caloric needs of that meal. On this page, brown rice will be the staple food for the recipes listed.
This page is specifically all about omnivore potato recipes. If you are looking for vegan potato recipes, then you can check out the vegan potato recipes page.
To provide menus and meals that can be of benefit to any group
To demonstrate and share the healthiest and most delicious choices we’ve come up with so far
To make the food production aspect of DIY sustainable building easier and more affordable for others
This potato-based menu is part of our plan to make it easier for others to implement a healthy, sustainable, and delicious food program into their projects. We’ve chosen to specifically open source potato menus and recipes because they’re affordable, high in calories and healthy carbohydrates, filling, easily digestible, easy to grow, easy to cook, and easy to integrate into a wide variety of dishes from around the world. Potatoes have been a staple food for many of the worlds largest cultures for hundreds, if not thousands of years. Examples of dishes that contain potatoes are baked potatoes, mashed potatoes, potato and leek soup, scalloped potatoes, hash browns, potato dumplings, and potato curry. Potatoes are a very versatile food and can be used in a variety of ways.
WAYS TO CONTRIBUTE TO EVOLVING THIS SUSTAINABILITY COMPONENT WITH US
VIDEOS COMING AS WE IMPLEMENT THIS AS PART OF OUR CROWDFUNDING CAMPAIGN. THEY WILL INCLUDE: PREPARING EACH RECIPE, SHOPPING TIPS, TEMPORARY KITCHEN SETUP, AND MORE
To address the dietary desires of vegans, each of these omnivore recipes have been chosen and designed as recipes that can easily be made without the addition of animal fats/proteins.
NOTE: In these meal plans, exact measurements may not be followed and are offered as suggestions. Particulars will be decided by the chef and the community size. Duplication of meals will also be important to offer economies of scale when buying weekly meals as well as making food production easier.
OMNIVORE POTATO RECIPES
Beef Chili With Baked Potatoes – O
Recipe is scaled to 4 portions Time: Chili: 50 minutes | Potatoes: 45 minutes Recipe source
Ingredients
½ pound (8 oz, 227 g) lean ground beef
3 cups (24 oz, 681 g) blended tomatoes
2 cups (16 oz, 454 g) fresh tomatoes
1 cup (8 oz, 227 g) kidney beans
1 cup (8 oz, 227 g) black beans
¾ cup (6 oz, 170.25 g) chopped onion
2 Tbsp (1 oz, 28 g) chopped bell pepper
⦺ tsp (0.0208 oz, 0.585 g)ground cayenne pepper
¼ tsp (0.0412 oz, 1.17 g) stevia, if necessary
¼ tsp (0.0412 oz, 1.17 g)dried oregano
¼ tsp (0.0412 oz, 1.17 g) ground black pepper
½ tsp (0.088 oz,2.5 g) salt
¾ tsp (0.12 oz,3.5 g) ground cumin
2 Tbsp (1 oz, 28 g) chili powder
½ cup (4 oz, 113.5 g) quinoa (V & O)
Potatoes
4 large baking potatoes (16 oz, 454 g)
1 tsp (0.175 oz, 5 g)olive oil
Salt to taste
Instructions *
Place ground beef in a large, deep skillet. Cook over medium-high heat until evenly brown. Drain, and crumble.
The amount of water depends on the desired consistency of the chili and the amount of bulgar utilized. Also, if a sweetener is desired it can be added here. (Note: If using a slow cooker, set on low, add ingredients, and cook for 8 to 10 hours.
Potatoes
Preheat the oven to 450. Scrub potatoes under running water; dry them, and rub the skin of each with the oil and a little salt. Pierce the skin of each in three or four places with the tines of a fork.
Place the potatoes in the oven, and roast for 45 minutes to an hour, depending on the size of the potatoes, until they offer no resistance when a knife is inserted in their centers.
Remove the potatoes from the oven, slice them open down the middle and serve immediately.
* Special instructions
To Make Vegan: Make chili without beef, make with ½ cup bulgur.
elated Meal Uses: Serve breakfast as breakfast option
Suggested Seasonal/Other Substitutions: N/A
Make chili without beef, make with ½ cup bulgur. Serve breakfast as breakfast option
Crispy Smashed Potatoes, Chicken Thighs With Tomatoes – O
Time: Chicken: 1 hour 20 minutes | Potatoes: 1 hour 5 minutes All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions) Recipe source
1 Tbsp (0.5 oz) soy sauce (or tamari for gluten-free)
For the garnish: toasted sesame seeds, chopped chives
Instructions *
To prepare the potatoes, scrub clean if necessary and rinse under running water. Remove and discard any nubby sprouting areas.
Place the potatoes in a large Dutch oven or soup pot. Fill the pot with water until the potatoes are submerged and covered by 1 inch of additional water. Bring the mixture to a boil over medium-high heat and continue cooking until the potatoes are very easily pierced by a fork (smaller potatoes require about 20 minutes, and medium around 25 minutes).
While the potatoes cook, preheat the oven to 220C / 425F and drizzle 1 tablespoon of olive oil over a large, rimmed baking sheet. Brush the oil so it’s evenly distributed over the sheet.
When the potatoes are done, drain them in a large colander and let them cool for about 5 minutes, until they can be handled safely. Evenly distribute the potatoes over the prepared baking sheet, and use a potato masher or a serving fork to gently smash each potato to a height of about ½ inch. (Thinner potatoes are more crispy.)
Drizzle the remaining 3 tablespoons of olive oil over the smashed potatoes. Sprinkle the garlic powder, onion powder and remaining ¼ teaspoon salt over the potatoes. Finally, sprinkle them lightly with freshly ground black pepper.
Bake until the potatoes are golden on the edges, about 25 to 30 minutes. Sprinkle them with chopped fresh herbs, and serve with chicken thighs
Chicken Thighs
Heat oil and butter in a large skillet. Sautee the chicken thighs, turning frequently until browned on all sides.
Remove chicken to a casserole dish and set aside, Heat oven to 350 F. Stir flour into the skillet juices. Cook, stirring constantly, for 2 minutes. Add salt and pepper. Add the garlic, apple cider vinegar, and tomatoes. Bring to a boil. Add mushrooms, olives, and thyme. Cook over medium heat, stirring frequently, for about 4 to 5 minutes.
Pour over the chicken in the casserole, cover and bake for 40 minutes
Fried Tofu
Cut the tofu into large cubes (about 1.5″ x 2″) and pat dry with a towel. Add the olive oil to a non-stick pan then the tofu cubes and a few pinches of salt.
Turn on the heat to medium-high. Cook for 5 to 6 minutes until lightly browned on the bottom. Briefly remove the pan from the heat to reduce spitting. Flip the tofu with chopsticks (the easiest method!) or tongs.
Return the heat to medium-high and cook for an additional 5 to 6 minutes until browned. Briefly remove from the heat again and drizzle with the sesame oil and soy sauce (watch for spitting).
Return to low heat and cook for 2 minutes, then flip the tofu and cook for another 2 minutes, until darkened. Serve immediately.
* Special instructions
To make Vegan: Replace chicken thighs with Fried Tofu.
Related meal uses: Use leftovers as a dinner option.
Suggested Seasonal/Other Substitutions: N/A
Replace chicken thighs with Fried Tofu. Use leftovers as a dinner option.
Crispy Spanish Potatoes, Fried Radishes and Turnips With Bacon, Eggs And Black Beans – O
Time 20 minutes All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions).
1 lb (16 oz, 454 g) yukon gold potatoes, cut into even sized cubes
1 ½ Tbsp (0.75 oz, 21 g) olive oil
1 Tbsp (0.5 oz, 14 g) white vinegar
1 Tbsp (0.5 oz, 14 g) fresh tomato
Store bought spanish spice or make your own (see notes)
2 cups (16 oz, 454 g) black beans (V&O)
Instructions *
Chop radishes and turnips into small equal sized pieces. You want them to look like potato home fries.
Parcook the radish and turnips in boiling water for 4 minutes. While they are cooking, add the bacon to a large skillet and cook to your desired crispiness. Take out the bacon and place on a piece of paper towel.
Using the grease from the bacon, turn the heat up to high and then add the pre cooked vegetables. Season with salt and pepper.
Turn it down to a medium heat and fry the turnips and radishes for about 5-10 minutes until golden brown.
Break eggs on a hot oiled skillet and cook sunny side up. Take off heat and add the crumbled bacon and mix. Serve with fresh chives
Potatoes
Preheat the oven to 400°F/205C and line a large sheet pan with parchment paper.
Place cubed potatoes in a bowl. Mix together the olive oil, tomato paste, and white vinegar. It should turn into a ketchup-like consistency.
Pour the mixture over the potatoes and toss to coat. Mix together the Spanish seasonings in a small bowl. Sprinkle the seasoning mixture over the potatoes and toss to coat.
Spread the potatoes out evenly on the sheet pan. Place in the oven to bake for 30-35 minutes, or until the potatoes are soft when pierced with a fork. Remove from the oven and serve.
* Additional Instructions
To make Vegan: Make without bacon and serve with a side of black beans.
Related meal uses: Serve leftover fried vegetables with side option for lunch.
Suggested Seasonal/Other Substitutions: Radishes and turnips can be replaced with horseradish, rutabagas, parsnips, jicama or carrots.
Make without bacon and serve with a side of black beans. Serve leftover fried vegetables with side option for lunch. Radishes and turnips can be replaced with horseradish, rutabagas, parsnips, jicama or carrots. Note: to make Spanish seasoning mix 1 tbsp chili powder, 1 tsp smoked paprika, ½ tsp garlic powder, an salt and pepper to taste.
Easy Tofu Scramble With Pan Fried Potatoes – O
Time: Chicken: 1 hour 20 minutes | Potatoes: 1 hour 5 minutes All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions) Recipe source
¼ tsp (0.04 oz)freshly ground black pepper(1.25 g)
1 (0.15 oz) clove garlic, minced
⦜ cup (2.7 oz)apple cider vinegar(75.7 g)
227g (8 oz)can diced tomatoes
227g (8 oz) sliced mushrooms
32g (1.129 oz) sliced black olives, drained
¼ tsp(0.04 oz) dried thyme(1.25 g)
Fried tofu
7-ounces firm or extra firm tofu
1 Tbsp(0.5 oz) olive oil(14 g)
1 Tbsp (0.5 oz)sesame oil(14 g)
1 Tbsp (0.5 oz)soy sauce (or tamari for gluten-free)(14 g)
For the garnish: toasted sesame seeds, chopped chives
Instructions *
To prepare the potatoes, scrub clean if necessary and rinse under running water.
Remove and discard any nubby sprouting areas. Place the potatoes in a large Dutch oven or soup pot.
Fill the pot with water until the potatoes are submerged and covered by 1 inch of additional water.
Bring the mixture to a boil over medium-high heat and continue cooking until the potatoes are very easily pierced by a fork (smaller potatoes require about 20 minutes, and medium around 25 minutes).
While the potatoes cook, preheat the oven to 220C / 425F and drizzle 1 tablespoon of olive oil over a large, rimmed baking sheet. Brush the oil so it’s evenly distributed over the sheet.
When the potatoes are done, drain them in a large colander and let them cool for about 5 minutes, until they can be handled safely.
Evenly distribute the potatoes over the prepared baking sheet, and use a potato masher or a serving fork to gently smash each potato to a height of about ½ inch. (Thinner potatoes are more crispy.)
Drizzle the remaining 3 tablespoons of olive oil over the smashed potatoes. Sprinkle the garlic powder, onion powder and remaining ¼ teaspoon salt over the potatoes.
Finally, sprinkle them lightly with freshly ground black pepper. Bake until the potatoes are golden on the edges, about 25 to 30 minutes.
Sprinkle them with chopped fresh herbs, and serve with chicken thighs.
Chicken Thighs
Heat oil and butter in a large skillet. Saute the chicken thighs, turning frequently until browned on all sides.
Remove chicken to a casserole dish and set aside, Heat oven to 350 F. Stir flour into the skillet juices.
Cook, stirring constantly, for 2 minutes. Add salt and pepper. Add the garlic, apple cider vinegar, and tomatoes.
Bring to a boil. Add mushrooms, olives, and thyme. Cook over medium heat, stirring frequently, for about 4 to 5 minutes.
Pour over the chicken in the casserole, cover and bake for 40 minutes.
Fried Tofu
Cut the tofu into large cubes (about 1.5″ x 2″) and pat dry with a towel. Add the olive oil to a non-stick pan then the tofu cubes and a few pinches of salt. Turn on the heat to medium-high.
Cook for 5 to 6 minutes until lightly browned on the bottom. Briefly remove the pan from the heat to reduce spitting. Flip the tofu with chopsticks (the easiest method!) or tongs.
Return the heat to medium-high and cook for an additional 5 to 6 minutes until browned. Briefly remove from the heat again and drizzle with the sesame oil and soy sauce (watch for spitting). Return to low heat and cook for 2 minutes, then flip the tofu and cook for another 2 minutes, until darkened. Serve immediately.
* Special instructions
To Make Vegan: Serve the crispy smashed potatoes with tofu instead of chicken.
Related Meal Uses: Serve leftovers as breakfast option.
Suggested Seasonal/Other Substitutions: N/A.
Serve the crispy smashed potatoes with tofu instead of chicken. Serve leftovers as breakfast option.
Fish Potato Soup With Cheesy Garlic Bread – O
Time: Fish Soup: 45 Min | Bread 15 Min All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions) Recipe source
Ingredients
8 oz tilapia fish sub 7oz tofu, drained
½ pound (8 oz) yukon gold potatoes, diced
1 tbsp (0.5oz, 14g) olive oil
3 cloves (0.3 oz) garlic chopped
⦺ cup (1 oz) Lemon juice or orange juice
⦜ cup (2.7oz, 75.7g) tomato puree
¾ cups (6 oz) water (depending on how thick you want it, more soup or stew)
Salt to taste
½ tsp (0.08oz, 2.5g) basil + ½ tsp oregano
⦺ cup (1 oz) chopped fresh cilantro
Garlic bread
2 small (6 oz) baguette breads
¼ cup (2oz, 56.75g) unsalted butter, softened sub vegan butter
cup (1 oz) mayonnaise
¾ cups (6 oz) shredded sharp cheddar cheese
⦺ cup (1 oz) grated Parmesan cheese
1 green onion (0.5 oz), chopped
1 large (0.15 oz) clove garlic, minced or pressed
¾ tsps (0.125 oz) Italian seasoning
¼ tsp (0.042 oz) freshly ground black pepper
⦺ tsp (0.0208 oz) crushed red pepper flakes
Instructions *
In a large pot add olive oil, garlic and hot pepper flakes, heat on medium for one minute and then flatten with a fork.
Add cut up assorted fish and potatoes to the pot, cook for one minute.
Add lemon juice and cook on medium-high heat for approximately 3 minutes.
Add tomato puree and water, oregano, basil and fresh cilantro stir to combine.
Bring to a boil, then reduce the heat to a low simmer for approximately 30 minutes until thickened (after about 20 minutes taste for salt and add if needed).
To use tofu, add tofu after all ingredients have simmered. Serve over garlic bread and enjoy.
Garlic bread
Gather the ingredients and prepare the oven racks for using the broiler, so that the bread will be 4 to 6 inches from the heat.
Line a baking sheet with nonstick foil. Lay the 2 long bread pieces, cut side up, on foil; set aside. In a mixing bowl and using a rubber spatula, stir together butter and mayonnaise until well-blended.
Stir in the cheddar cheese and Parmesan cheese. Stir in the green onions, garlic, Italian seasoning, black pepper, and crushed red pepper flakes. Mix well. Spread the mixture over the cut sides of each of the bread pieces, covering evenly.
Set the oven to broil and place the prepared bread under the broiler. Broil for 3 to 5 minutes or until the topping is lightly browned and bubbly. Watch carefully as it can burn quickly.
Remove from the oven and using a sharp serrated knife, cut into 2-inch diagonal slices. Serve hot and enjoy.
* Special instructions
To Make Vegan: Make tofu soup.
Related Meal Uses: Use leftovers as a breakfast option.
Suggested Seasonal/Other Substitutions: Fish can be sole, snapper or salmon.
Make tofu soup. Use leftovers as a breakfast option. Fish can be sole, snapper or salmon
Gratin Potatoes – O
Time: 2 hours All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions) Recipe source
Ingredients
4 Yukon Gold potatoes, (16 oz, 454 g) sliced into ¼ inch slices
1 ½ cups (12 oz, 340.5 g) shredded Cheddar cheese (sub ½ cup (4 oz) nutritional yeast)
Instructions *
Dice your potatoes into thin ¼ inch slices. Preheat the oven to 400 degrees F (200 degrees C).
Butter a medium casserole dish. Layer 1/2 of the potatoes into the bottom of the prepared casserole dish, top with the onion slices, and add the remaining potatoes. Season with salt and pepper to taste.
In a medium-size saucepan, melt butter over medium heat. Mix in the flour and salt, and stir constantly with a whisk for one minute.
Stir in milk. Cook until mixture has thickened.
Stir in mushroom and cheese all at once, and continue stirring until melted, about 30 to 60 seconds.
Pour mix over the potatoes, and cover the dish with aluminum foil. Bake 1 1/2 hours in the preheated oven.
* Special Instructions
To make Vegan: Make vegan gratin potatoes(recipe included above).
Related meal uses: Use leftover potatoes for potato soup dinner.
Suggested Seasonal/Other Substitutions: Cheddar cheese can be replaced with Parmesan cheese or nutritional yeast(vegan). Tapioca flour can be replaced by pureed beans and vegetables, whole wheat flour, arrowroot powder, Greek yogurt, flaxseed meal and nut butters. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.
Make vegan gratin potatoes(recipe included above). Use leftover potatoes for potato soup dinner. Cheddar cheese can be replaced with Parmesan cheese or nutritional yeast(vegan). Tapioca flour can be replaced by pureed beans and vegetables, whole wheat flour, arrowroot powder, Greek yogurt, flaxseed meal and nut butters. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.
Hearty Potato Breakfast Skillet – O
Time: 45 minutes All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions) Recipe source
Ingredients
2 lb (32 oz, 908 g) potatoes, cubed
½ pound (8 oz, 227 g) bacon
2 bell peppers (16 oz, 454 g), sliced
1 onion, sliced (8 oz, 227 g)
2 cups (16 oz, 454 g) sliced mushrooms
salt and pepper to taste
3 cups (24 oz, 681 g) shredded cheddar cheese
4 eggs
8 oz, 227 g Baked beans (VEGAN)
Instructions *
Bring a large pot of water to a boil. Add potatoes, and cook until tender but still firm, 12 to 15 minutes; drain.
Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Cut into small chunks; set aside.
Place potatoes into a skillet, and cook on medium heat until browned. Flip potatoes occasionally to prevent sticking.
Stir in green pepper, red pepper, onion, and mushrooms. Cook until vegetables are tender.
Stir in cooked bacon, and season with salt and pepper.
Cover with shredded cheese, and turn mixture until cheese is melted. Keep on low heat while cooking eggs.
Cook eggs to your preferred style.
Place potatoes in a large serving dish, and top with eggs (2 per serving).
* Special instructions
To make Vegan: Make without bacon, cheese or Eggs. Serve with baked beans.
Related meal uses: Serve leftovers as lunch option.
Suggested Seasonal/Other Substitutions: Bell peppers can be replaced by Poblano, Cubanelle, or Anaheim peppers. Mushrooms with zucchini, onions/caramelized onions, eggplant, sun dried tomatoes or squash.
Make without bacon, cheese or Eggs. Serve with baked beans. Serve leftovers as lunch option. Bell peppers can be replaced by Poblano, Cubanelle, or Anaheim peppers. Mushrooms with zucchini, onions/caramelized onions, eggplant, sun dried tomatoes or squash.
One Pan Potato And Portuguese Chicken – O
Time: Omnivore Potato: 1 hour 30 minutes | Vegan Potato: 1 hour 35 minutes All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions) Recipe source
Ingredients
4 chicken thighs (16 oz, 454 g)
400g (14 oz) potatoes chopped into wedges
One bunch 450g (16 oz) carrots, chopped into pieces if large
One medium 100g (3.5 oz) onion, chopped into 4 wedges
3 Tbsp (1.5 oz, 45 g olive oil, divided
¼ cup (2 oz, 56.75 g) lemon juice (or 2 tbsp (1 oz, 28 g) cider vinegar)
1 Tbsp (0.5 oz, 14 g) honey
1 tsp (0.175 oz, 5 g) chili powder
1 Tbsp (0.5 oz, 14 g) smoked paprika
2 tbsp (1 oz, 28 g) fresh oregano leaves or ½ tsp (0.088 oz,2.5 g dried
Boil or steam the potatoes, but don’t cook them completely, about 15-20 minutes max, depending on the variety of potato. Let cool and cut into inch-sized chunks.
For making the garlic Brussels sprouts, heat a pan with half of the oil. Add onions, Brussels sprouts, and garlic and roast for 10 minutes or until lightly browned and golden.
Add optional garlic powder and mix with the potatoes and more of the oil. Cook for another 10 minutes until the potatoes are completely done. Alternatively you can put the garlic, Brussels sprouts, and onions on a baking sheet prepared with parchment paper. Season with salt and pepper.
Roast everything for about 10 minutes at 220C/425F. Then add potatoes, and continue roasting for an extra 15 minutes.
Chicken
Preheat oven to 400 degrees. Line a large baking sheet with foil for easy cleanup and set aside.
Remove the chicken thighs from their packaging and pat them dry with paper towels. Arrange the chicken thighs on a prepared baking sheet and drizzle with olive oil, rubbing the oil into the chicken to coat.
In a small bowl mix together the salt, pepper, garlic powder, onion powder, Italian seasoning, and paprika. Sprinkle the spices over the chicken evenly. Bake chicken in a preheated oven for 35-45 minutes.
Tofu
Drain the tofu. Slice the block of tofu into 2 or 3 even slabs (depending on the shape of your tofu block, each slab should be about 3/4 to 1-inch thick).
Lay some paper towels or a clean tea towel on a flat surface and place the slabs side by side on top of the paper towels. Cover with another layer of paper towels and place a cutting board on top of the tofu, then stack some heavy cans, pots or whatever you can safely balance on the cutting board. The idea is to put considerable pressure on the tofu, which expels the excess water into the paper towels. Let the tofu drain for at least 15-30 minutes.
Meanwhile, heat your oven to 205C/400°F. Once the tofu has drained, remove the weights and paper towels. Using a knife cut the tofu into ¾” cubes.
Add the tofu to a large mixing bowl. Drizzle with olive oil and toss until evenly coated. Sprinkle evenly with tapioca flour, salt, garlic powder, and black pepper. Gently toss until the tofu is evenly coated.
Turn the tofu out onto a parchment-covered baking sheet and arrange so the tofu is in an even layer (not touching). Bake for 15 minutes, remove the baking sheet from the oven, and flip each of the tofu bites so that they cook evenly on the other side.
Return to the oven for 15-20 minutes or until the tofu reaches your desired level of crispiness. Remove the baking sheet from the oven. Serve warm and enjoy!
* Special instructions
To make Vegan: Replace chicken with beans.
Related meal uses: Serve leftovers as breakfast option.
Suggested Seasonal/Other Substitutions: Serve with any available greens.
Replace tofu with oven roasted chicken. Serve leftovers as dinner option. Brussels sprouts can be replaced with cabbage or fresh broccoli tips (florets). Tapioca flour can be replaced by pureed beans and vegetables, whole wheat flour, tapioca flour, arrowroot powder, Greek yogurt, flaxseed meal, and/or nut butters.
Potatoes With Brussels Sprouts And Chicken – O
Time: 40 minutes Recipe is scaled to 4 portions Recipe source
Ingredients
2 lb (16 oz) potatoes, peeled and cooked
5 (0.5 oz) cloves garlic, minced
1 cup (8 oz) onions, chopped
3 tsp (0.5 oz) garlic powder, optional
2 cups (16 oz) Brussels sprouts, cleaned and halved
1/4 cup (2oz, 56.75g) olive oil
salt, pepper to taste
Chicken/Tofu
⦜ cup (2.67 oz) freshly squeezed lemon juice (from about 2 lemons)
4 cloves (0.4 oz) garlic, minced
1 tbsp (0.5oz, 14g) mustard
1 tbsp (0.5oz, 14g) dried Italian seasoning
½ tsp (0.083 oz) salt
¼ tsp (0.0427 oz) freshly ground black pepper
3 tbsp (1.5 oz) olive oil
½ pound (8 oz) boneless, skinless chicken thighs (OMNIVORE)
7 ounces extra-firm tofu, drained, cut, and pressed (VEGAN)
Instructions *
Boil or steam the potatoes, but don’t cook them all the way. I recommend 15-20 minutes max, depending on your type of potato. Let cool and cut into inch-sized chunks.
For making the Garlic Brussels Sprouts, heat a pan with half of the oil. Add onions, Brussels sprouts, and garlic and roast all for around 10 minutes until lightly browned and golden.
Add optional garlic powder and mix with the potatoes and more of the oil. Cook for another 10 minutes until the potatoes are completely done. Alternatively you can put the garlic, Brussels sprouts, and onions on a baking sheet prepared with parchment paper. Season with salt and pepper.
Roast everything for around 10 minutes at 425°F. Then add potatoes, and continue roasting for an extra 15 minutes.
Chicken/Tofu Marinade
Whisk the lemon juice, garlic, mustard, Italian seasoning, salt, and pepper together in a medium bowl until well-combined. While whisking, slowly drizzle in the olive oil until emulsified.
Add the tofu or chicken and gently toss to coat. Cover and marinate in the refrigerator for at least 30 minutes. Or store the marinade in the refrigerator until ready to use. Bake in the oven until cooked.
* Special instructions
To Make Vegan: Replace chicken with tofu.
Related Meal Uses: Use leftovers as a breakfast option.
Suggested Seasonal/Other Substitutions: N/A
Replace chicken with tofu. Use leftovers as a breakfast option.
Potato Pancakes With Eggs -O
Time: Pancakes: 20 minutes Recipe is scaled to 4 portions Recipe source
Vegan or regular butter or olive oil (0.333 oz) for frying
4 large eggs (OMNIVORE)
2 cups(16 oz, 454 g) baked beans (VEGAN)
Instructions *
In a bowl, use a fork or spoon to loosen up the leftover mashed potatoes.
Mix in the flour, nutritional yeast, baking powder, coconut milk, and a pinch each of salt and pepper.
Stir together until all the ingredients are combined, then mix in the sliced spring onion.
You should have a firm, fairly dry dough that keeps its shape, doesn’t break apart, and can be easily molded in your hands. (You can either shape all of the potato cakes before frying, or do it in batches as you go.)
Take a small amount of dough ” approx. one twelfth of the mix ” and roll it into a ball. Flatten the ball into a disc approx. ½ inch thick and smooth the sides to make it round.
Repeat until you’ve used up all the dough. (Should make up to 12 pancakes 3 per serving.) Heat a wide, flat-based pan on medium heat and add a tablespoon of butter or olive oil. Once hot, place 3-4 pancakes in the pan (depending on how much space you have).
Gently fry for a few minutes until golden underneath, then flip over and repeat on the other side. Do this until you’ve used up all your dough, adding as much extra plant-based butter or oil as necessary for each new batch.
Place the cooked pancakes on a plate lined with kitchen paper to remove any excess oil.
Make scrambled eggs to serve for omnivores and baked beans to serve for vegans. Serve warm with your favorite toppings or accompaniments.
* Special instructions
To Make Vegan: Serve with lemon tofu.
Related Meal Uses: Use leftovers as a dinner option.
Suggested Seasonal/Other Substitutions: N/A
Serve with baked beans. Use leftovers as a lunch option.
Potatoes With Chicken, Sausage And Peppers – O
Time: 1 hour 30 minutes All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions) Recipe source
Ingredients
2 large links hot Italian sausage (8 oz, 227 g) (made from ground pork)
1 Tbsp (0.5 oz, 14 g) olive oil, divided
2 chicken thighs (8 oz, 227 g)
½ cup (4 oz, 113.5 g) bell peppers, seeded
1 red onion, (8 oz, 227 g) sliced
4 large Yukon Gold potatoes, (16 oz, 454 g) quartered
1 tsp (0.175 oz, 5 g) dried Italian herbs
1 tsp (0.175 oz, 5 g) kosher salt, plus more as needed
Preheat the oven to 450 degrees F (230 degrees C). Heat ½ tablespoon olive oil in a skillet over medium heat. Cook sausage links until browned and oil begins to render, about 3 minutes per side.
While sausages are cooking, pierce them lightly here and there with the tip of a sharp knife so some fats and juices are released. Remove from heat and let cool slightly.
When sausages are cool enough to handle, cut them into serving pieces, about 2-inch slices. Transfer back to the pan along with any accumulated juices from the cutting board.
Cut two slashes down to the bone on the skin side of each chicken thigh. Depending on the size of the peppers, halve or quarter them and place in a large mixing bowl. Add the sliced red and yellow onions and potato chunks. Add chicken thighs and sausage pieces with pan juices.
Season with kosher salt, black pepper, and Italian herbs. Drizzle with remaining ½ tablespoon of olive oil. Mix with your hands until all ingredients are coated in oil, 3 or 4 minutes. Transfer to a large, heavy-duty roasting pan. evenly space the chicken thighs skin side up. Position potatoes near the top.
Place in a preheated oven until chicken is cooked through and everything is caramelized, about 1 hour. An instant-read thermometer inserted near the bone should read 165 degrees F (74 degrees C).
Tofu
Cut the tofu into large cubes (about 1.5″ x 2″) and pat it dry with a towel. Add the olive oil to a non-stick pan and add the tofu cubes and a few pinches of salt. Turn on the heat to medium-high. Cook for 5 to 6 minutes until lightly browned on the bottom.
Briefly remove the pan from the heat to reduce spitting. Flip the tofu with chopsticks (the easiest method!) or tongs. Return the heat to medium-high and cook for an additional 5 to 6 minutes until browned.
Briefly remove from the heat again and drizzle with the sesame oil and soy sauce (watch for spitting). Return to low heat and cook for 2 minutes, then flip the and cook for another 2 minutes, until the color is darkened. Garnish with toasted sesame seeds and chopped olives. Serve immediately.
* Special instructions
To Make Vegan: Replace chicken and sausage with any available vegan protein.
Related Meal Uses: Serve leftovers as dinner option.
Suggested Seasonal/Other Substitutions: Use bell peppers, Poblano, Cubanelle, or Anaheim peppers.
Replace chicken and sausage with any available vegan protein. Serve leftovers as dinner option. Use bell peppers, Poblano, Cubanelle, or Anaheim peppers.
Roasted Potato Bowls & BBQ Chicken – O
Time: 45 minutes Recipe is scaled to 4 portions Recipe source
Ingredients
2 medium (9 oz) sweet potatoes
1 large (10 oz) yellow onion
1 tbsp (0.5oz, 14g) olive oil
¼ tsp (0.04oz, 1.25g) salt, divided
½ tsp (0.04oz. 1.25g) garlic powder
½ tsp (0.08oz, 2.5g) chipotle powder, or chili powder
Broccoli
1 medium head (9 oz) broccoli
1 tbsp (0.5oz, 14g) olive oil
¼ tsp (0.041) Preheat the oven to 400°F. Peel and chop the sweet potatoes into 1/2″ chunks. Chop onion into 1 inch pieces and add to a lined sheet pan along with the sweet potatoes.
Chicken
1 pound (16 oz) boneless skinless chicken breasts
½ cup (4 oz) BBQ sauce, divided
Tofu
7-ounces firm or extra firm tofu
1 tbsp (0.5 oz) olive oil
1 tbsp (0.5 oz) toasted sesame oil
1 tbsp (0.5 oz) soy sauce (or tamari for gluten-free)
Instructions *
Toss the sweet potatoes and onions with olive oil, salt, garlic powder and chipotle powder and toss until well combined. Bake at 400°F for 20 minutes.
Toss the sweet potatoes and push to one side of the pan. Add the broccoli and toss with olive oil and salt. Add the chicken breasts and brush with 1/4 cup BBQ sauce. Bake an additional 15-20 minutes at 400°F until the chicken is done.
Remove the pan from the oven and shred the chicken breasts using two forks. Toss the chicken with the remaining BBQ sauce. Add to bowls along with the roasted vegetables and serve immediately. oz, 1.25g) salt
Tofu
Add the olive oil to a pan and add the tofu cubes and a few pinches of salt. Turn on the heat to medium-high. Cook for 5 to 6 minutes until lightly browned on the bottom. Briefly remove the pan from the heat to reduce spitting.
Flip the tofu with chopsticks (the easiest method!) or tongs. Return the heat to medium-high and cook for an additional 5 to 6 minutes until browned.
Briefly remove from the heat again and drizzle with the sesame oil and soy sauce (watch for spitting). Return to low heat and cook for 2 minutes, then flip the and cook for another 2 minutes, until the color is darkened. Serve immediately.
* Special instructions
To Make Vegan: Serve with tofu.
Related Meal Uses: Use leftovers as a breakfast option.
Suggested Seasonal/Other Substitutions: N/A.
Serve with tofu. Use leftovers as a breakfast option.
Roast Potatoes With Paprika And Beef/Vegetable Casserole – O
Time: Potato: 1 hour 40 minutes | Beef: 3 hours | Quinoa: 10 minutes All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions) Recipe source
Ingredients
1 ½ lb (24 oz, 681 g) yukon gold potatoes, peeled and cut into halves or quarters, depending on size
3 Tbsp (1.5 oz, 45 g) olive oil
1 tsp (0.175 oz, 5 g) paprika
Beef casserole
1 celery stick, (2 oz, 56.75 g) thickly sliced
½ onion, (4 oz, 113.5 g) chopped
1 really big carrot, (8 oz, 227 g) halved length ways then very chunkily sliced2 bay leaves (0.175 oz, 5 g)
1 Tbsp (0.5 oz, 14 g)dried thyme leaves
½ Tbsp (0.25 oz, 7g) olive oil
½ Tbsp (0.25 oz, 7g) butter sub vegan butter
1 Tbsp (0.5 oz, 14 g) plain flour
1 Tbsp (0.5 oz, 14 g) tomato purée
1 Tbsp (0.5 oz, 14 g) Worcestershire sauce
2 ½ cups (20 oz, 567.5 g) beef stock or vegetable stock
1 lb (16 oz, 454 g) Top Round cut into nice large chunks SUB 2 cups (16 oz, 454 g) quinoa
Instructions *
Heat oven to 200C/400F.
Add the potatoes to a pan of cold salted water, bring to a boil, then simmer for 5 mins until partly tender.
Drain and steam dry for a few mins in a colander.
Return the potatoes to the saucepan, and add the oil, paprika and plenty of salt and pepper.
Cover with a lid, then shake the pan around to roughen the edges of the potatoes and thoroughly coat them in the paprika and oil.
Tip the potatoes into a large roasting tin, making sure they are evenly spaced apart.
Scrape in all the fluffy potato mess ” these make the best crispy bits! Roast the potatoes for 40 mins, turning halfway, until extremely fluffy and crisp.
Beef Casserole
Heat oven to 160C/140C and put the kettle on.
Put celery, onion, carrots, bay leaves and dried thyme in a flameproof casserole dish with vegetable oil and butter.
Soften for 10 mins, then stir in plain flour until it doesn’t look dusty anymore, followed by tomato purée, Worcestershire sauce and stock.
Add beef or quinoa and bring to a gentle simmer.
Cover and put in the oven for 2hrs 30 mins, then uncover and cook for 30 mins ” 1hr more until the meat is really tender and the sauce is thickened.
* Special instructions
To Make Vegan: Replace beef with quinoa.
Related Meal Uses: Serve leftovers as breakfast meal option.
Suggested Seasonal/Other Substitutions: Carrots can be replaced with parsnips and celery for green onion, leek or fennel. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.
Replace beef with quinoa. Serve leftovers as breakfast meal option. Carrots can be replaced with parsnips and celery for green onion, leek or fennel. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.
Quick BBQ Chicken And Spanish Potatoes – O
Time: Chicken: 25 minutes | Potatoes: 45 minutes All recipes scaled to 4 portions (2 vegan portions and 2 omnivore portions) Recipe source
Ingredients
2 tbsp (1 oz, 28 g)(1 oz) oil (28 g)
3 Tbsp(1.5 oz) tomato purée (42 g)
1 tsp (0.174 oz)smoked paprika (4.88 g)
28.16 oz(1.76 lb) potato, cut into small chunks (800 g)
4 garlic cloves (1 oz) (28 g)
juice ½ lemon, or 2 oz lemon juice (56 g)
¼ cup(2 oz) onions (56 g)
BBQ Chicken
½ tsp(0.087 oz) smoked paprika (2.44 g)
¼ tsp (0.0435 oz)garlic powder (1.22 g)
⦺ tsp(0.02175 oz) salt (0.61 g)
⦺ tsp (0.02175 oz)freshly cracked black pepper (0.61 g)
½ lb. (8 oz) boneless, skinless chicken breast (227 g)
½ Tbsp(0.25 oz) olive oil (7 g)
⦺ cup (1 oz)BBQ sauce (28 oz)
BBQ Tempeh
4-ounce block of tempeh (113.5 g)
1 tbsp (0.5 oz)olive oil for cooking (14 g)
¼ batch of Vegan BBQ Sauce
Instructions *
Heat oven to 180C/electric 160C/gas(350F/electric 320F gas).
Mix the oil, tomato purée and paprika together, then thoroughly coat the potatoes with the mixture. Squash the garlic in its skin with the flat of a knife and place on a baking tray with the potatoes. Season well with salt and pepper, then roast for 40 mins, turning halfway through, until the potatoes have turned crispy and are fluffy inside.
Five mins before the end of cooking, sprinkle over the lemon juice and return to the oven.
Serve the potatoes topped with onions.
BBQ Chicken
If using chicken breasts, pound them to an even thickness to ensure quick and even cooking. To pound the breast, place them on a cutting board and cover with a piece of plastic wrap. Use a mallet or rolling pin to pound the thicker areas to an even ½ to ¾-inch thickness. There is no need to pound chicken thighs.
Combine the smoked paprika, garlic powder, salt, and pepper in a small bowl. Season both sides of the chicken pieces with the spice blend.
Heat a large skillet over medium heat. Once hot, add the cooking oil and swirl to coat the surface of the skillet. Add the seasoned chicken and cook on each side until well browned and cooked thoroughly to an internal temperature of 75C (165ºF), about 5-7 minutes on each side.
Turn the heat off and brush both sides of the chicken with BBQ sauce. Let the chicken rest five minutes before slicing and/or serving.
Tempeh
Slice the tempeh crosswise into ½-inch thick strips. Then, place each strip on its side and slice in half lengthwise to make it thinner.
Optional ” steam the tempeh. Place the tempeh pieces in a steamer basket fitted in a saucepan with a few inches of water. Bring the water to a boil, cover, and steam the tempeh for 10 minutes.
(Typically steam tempeh to get rid of its characteristic bitter taste, but I find it unnecessary in this recipe, as the BBQ sauce is so bold in flavor.) Line a cutting board or plate with a few paper towels.
Cook the Tempeh
Heat a 12-inch nonstick frying pan over medium heat with 1½ tablespoons of olive oil. Once the oil is shimmering (it will take a few minutes), arrange the tempeh slices in a single layer.Cook for 3½ to 4½ minutes, until nicely golden brown on the bottom side.
Brush the top side of each tempeh piece with the remaining oil, then flip each piece and cook on the opposite side for 2½ to 4 additional minutes until seared. Transfer to the paper towels.
Turn the heat off and allow the pan to cool down for a few minutes.
* Special instructions
To Make Vegan: Serve with BBQ tempeh.
Related Meal Uses: Serve leftovers as breakfast option.
Suggested Seasonal/Other Substitutions: N/A
Serve with BBQ tempeh. Serve leftovers as breakfast option.
Sauteed Potatoes And Creamy Herb Chicken – O
Time: 20 minutes Recipe is scaled to 4 portions Recipe source
1 tsp (0.174 oz. 4.9 g)each of onion powder and garlic powder
½ tsp (0.087 oz, 2.5g) fresh chopped parsley
¼ tsp (0.04 oz. 1.25 g) each of dried thyme and dried rosemary
salt and pepper, to season
For The Sauce
2 cloves garlic (0.22 oz), minced
¼ tsp (0.04 oz,1.25g)each of dried thyme and dried rosemary
½ cup (4 oz) milk
Salt and freshly ground black pepper , to taste
½ teaspoon (0.087 oz, 2.5 g) tapioca flour mixed with ½ tablespoon water, until smooth
Tofu
1 ½ tbsps (0.75 oz) soy sauce
tbsp (0.5 oz. 14g) lemon juice
1 tsp (0.174 oz, 4.9 g) olive oil
¼ tsp (0.04 oz, 1.25g) garlic powder
¼ tsp (0.04 oz, 1.25 g)dried thyme
¼ tsp (0.04 oz. 1.25 g) sage
⦺ tsp (0.02 oz. )black pepper
7 ounce package extra firm tofu, drained and pressed for at least 30 minutes
Instructions *
Peel, cut and then slice the potatoes into bite sized pieces. They should be about 1 cm thick.
Put the potatoes into a pan of salted water and simmer very gently for 8 minutes, until they are starting to soften. The water should barely move, to avoid breaking the potatoes up.
Drain the potatoes and allow them to sit in the sieve or colander for a few minutes to steam dry. Do not be tempted to shake them.
Add the oil to a good heavy non-stick pan. Heat the oil and then arrange the par boiled potato slices in one single layer to fry. If necessary use two pans.
Leave to cook for a few minutes, and then gently shake the pan to make sure they don’t stick.
Season with pepper and salt and fry for another 6″8 minutes, until your fried potatoes are golden and crispy.
Once the potatoes are golden on one side, flip them over with tongs or a spatula.
Add the butter and let it melt. Then give the pan a swirl to distribute the melted butter.
Set a paper towel on a dinner plate. Slide the potatoes out of the pan onto the paper towel, allowing it to absorb the excess oil. Then serve immediately.
Chicken
Coat chicken breasts with the onion and garlic powders and herbs. Season generously with salt and pepper. Heat 1 tablespoon of oil in a large pan or skillet over medium-high heat and cook chicken breasts until opaque and no longer pink inside (about 5 minutes each side, depending on thickness). Transfer to a plate; set aside.
To the same pan or skillet, heat another 2 teaspoons of olive oil and sauté garlic, with parsley, thyme and rosemary, for about 1 minute, or until fragrant. Stir in milk, season with salt and pepper, to taste. Bring to a boil; add the tapioca flour mixture to the center of the pan, quickly stirring, until the sauce has thickened slightly.
Reduce heat and simmer gently for a further minute to allow the sauce to thicken more. Return chicken to the skillet. Sprinkle with extra herbs if desired. Serve immediately.
Tofu
Stir the soy sauce, lemon juice, olive oil, garlic powder, thyme, sage, and pepper together in a small bowl.Cut the tofu into cubes, slabs, or whatever shape you like, and place the pieces into a bowl or shallow dish. Spoon the marinade over the tofu and allow it to marinate for 30 minutes at room temperature, turning the pieces halfway through.
Preheat the oven to 400°. Line a baking sheet with parchment paper and arrange the tofu pieces in a single layer on top. Reserving any excess marinade. Bake for 15 minutes, then flip the tofu pieces and spoon any reserved marinade over them. Bake for another 15-20 minutes, until the marinade has dried up and the tofu pieces have shrunk a bit and taken on a chewy texture.
* Special instructions
To Make Vegan: Serve with herb tofu.
Related Meal Uses: Use leftovers as a dinner option.
Suggested Seasonal/Other Substitutions: N/A.
Serve with herb tofu. Use leftovers as a dinner option.
Yukon Gold Mashed Potatoes and Roasted Shallots with Beef Goulash – O
½ Tbsp (0.25 oz, 7g) and ½ tsp(0.174 oz) olive oil
⦜ cup (2.67 oz, 75.67 g) chicken broth
1 tsp (0.175 oz, 5 g) minced fresh thyme
Ground black pepper to taste
Salt to taste
2 small Yukon Gold potatoes (12 oz, 340.5 g)
⦜ cup (2.67 oz, 75.67 g) prepared coconut milk
Beef goulash
2 tbsp (1 oz, 28 g) olive oil
1 ½ cups (12 oz, 340.5 g) beef top round, cut into chunks
1 Tbsp (0.5 oz, 14 g) all purpose flour
½ large onion, (4 oz, 113.5 g) thinly sliced
1 garlic clove, (0.175 oz, 5 g) finely chopped
1 red bell pepper, (8 oz, 227 g) deseeded and thinly sliced
1 Tbsp (0.5 oz, 14 g) tomato purée
1 Tbsp (0.5 oz, 14 g) paprika
1 large tomato, (8 oz, 227 g) diced
4 tsp (0.7 oz, 20 g) orange juice or white wine vinegar
½ cup (4 oz, 113.5 g) beef stock, homemade or shop-bought
⦜ cup (2.67 oz, 75.67 g) Greek yogurt
Tempeh
4-ounce (113.5 g) tempeh
2 Tbsp (1 oz, 28 g) soy sauce
½ Tbsp (0.25 oz, 7g) lemon juice
1 Tbsp (0.5 oz, 14 g) maple syrup
½ Tbsp (0.25 oz, 7g) olive oil
½ tsp (0.088 oz,2.5 g) sriracha
Freshly ground black pepper
Vegan gravy
2 cups (16 oz, 454 g) vegetable broth
¾ tsp (0.12 oz,3.5 g) onion powder
3 Tbsp (1.5 oz, 45 g) nutritional yeast
1 Tbsp (0.5 oz, 14 g) soy sauce (or use tamari for gluten free)
½ tsp (0.088 oz,2.5 g) mustard
¼ cup (2 oz, 56.75 g) all purpose flour (or use brown rice flour for gluten free)
Instructions *
reheat oven to 400 degrees F (200 degrees C). Place the shallots, oil, broth, thyme, pepper and salt in a small casserole dish. Cover and roast until the shallots are very soft and brown, about 45 minutes.
Remove the casserole from the oven. Cook the potatoes in a large pot of boiling water until soft, about 20 minutes.
Drain and place the potatoes back in the pot over low heat to dry. Heat the coconut milk over medium low heat. Add it to the potatoes and beat with a mixer. Add the roasted shallots and beat again until potatoes are smooth.
Beef Goulash
Heat oven to 160C/140C. Heat 1 tbsp olive oil in a flameproof dish or heavy-based saucepan.
Sprinkle 700g beef chunks with 30g plain flour and brown well in three batches, adding an extra 1 tbsp oil for each batch. Set the browned meat aside. Add in the remaining 1 tbsp oil to the casserole dish, followed by 1 large thinly sliced onion, 2 finely chopped garlic cloves, 1 red pepper, both finely sliced. Fry until softened, around 5-10 mins.
Return the beef to the pan with 2 tbsp (1 oz, 28 g) tomato purée and 2 tbsp (1 oz, 28 g) paprika. Cook, stirring, for 2 mins. Add in 2 large diced tomatoes, 75ml dry white wine and 300ml beef stock.
Cover and bake in the oven for 1 hr 30 mins – 2 hrs. Alternatively, cover and cook it on the hob on a gentle heat for about an hour, removing the lid after 45 mins. Season well with salt and freshly ground pepper. Stir in 75ml fage Greek yogurt and serve.
Tempeh
Cut the tempeh into cubes, place in a steamer basket, and set over a pot with 1-inch of water. Bring the water to a simmer, cover, and let steam for 10 minutes. This helps it become tender and ready to soak up more flavor from the marinade.
In a small bowl, whisk together soy sauce, lemon juice, maple syrup, olive oil, sriracha, and several grinds of pepper. Place the tempeh in a shallow dish and pour the marinade on top to coat. Marinate for at least 30 minutes.
Remove from the oven and brush more of the marinade onto the cubes. Bake for 10 more minutes or until the cubes are charred around the edges. Enjoy on salads or grain bowls
Vegan Gravy
Add all ingredients to a medium sized pot and bring to a boil. Whisk over medium-high heat for a couple of minutes, until the gravy thickens. Serve with mashed potatoes!
This gravy keeps well for up to a week in the fridge. Just re-warm, add a little water if too thick, stir and serve.
* Special instructions
Make Vegan: Serve without beef goulash but Serve with tempeh and vegan gravy.
elated Meal Uses: Serve leftovers as dinner option.
Suggested Seasonal/Other Substitutions: Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.
Serve without beef goulash but Serve with tempeh and vegan gravy. Serve leftovers as dinner option. Make your own flour by blending rolled or steel cut oats (or other grain of choice) in a BlendTech or Vitamix blender.
In a saucepan over medium heat cook ollucos, squash, and corn with water to cover. Bring to a boil, lower the heat and simmer until the squash turns into a mush and the soup is thick.
Add fava beans, whole potatoes (if you want, cut the potatoes in half) and salt to taste.
When the potatoes are tender turn off the heat, add evaporated milk or vegan milk, queso fresco or vegan cheese, and chopped huacatay leaves, if using.
Serve immediately, and garnish with a huacatay sprig.
1 orange or yellow pepper (the peel, finely shredded)
1 tablespoon flour
Vegetable oil
Directions
Heat the oil in a saucepan over medium high heat.
Add onion and garlic, stirring from time to time, and cook for 10 minutes.
Add ají amarillo, tomato, and tomato paste, stirring constantly.
Incorporate fish stock and white wine, and the cilantro sprigs, cover the pan, lower the heat, and cook for 15 minutes. Season with salt and pepper.
With a melon baller, make small balls out of the cooked ollucos or potatoes. Reserve.
Season the fish filets and put in the saucepan, let them steam in the flavorful broth until they no longer look bright, just barely opaque. Be careful, do not overcook them. There is nothing worse than an overcooked fish filet.
Meanwhile, combine the vegetable peels with the flour, strain, and fry in the hot oil for a few minutes. Do not let them burn.
Drain over paper towels. Reserve.
In every plate serve one piece of fish, surrounded with the sauce, the olluco pearls, and top with the crispy peels.
RESOURCES
Here are all the One Community links to all the other recipe and menu pages:
On the following pages, you can find more information about our open source food program:
In summary, potatoes are an integral part of One Community’s open source food program and they enable us to create easy to make, sustainable, nutritious, and delicious recipes that everyone will love.
FREQUENTLY ANSWERED QUESTIONS
Q: Is One Community going to be a vegetarian community?
The One Community team consists of vegans, vegetarians, and omnivores. In accordance with our philosophy for The Highest Good of All we are maintaining a non-idealogical approach to food choices. That said, also in accordance with this philosophy, we will only support and consume food items that are ethically and sustainably raised, managed, and produced. The consensus process will be used to decide the evolution of the One Community food plan.
Q: I'm vegetarian/vegan, would I have to participate in any part of the process or raising animals for food and/or eating/cooking them?
No, you would not have to participate in any aspect of One Community's food diversity that didn't agree with your personal beliefs and preferences.
Q: I'm an omnivore or vegan, what if I don't want to eat a vegan or omnivore diet?
Vegan recipes were chosen that could easily have animal-based proteins added for omnivores
Omnivore recipes were chosen that could easily be made with 100% vegan ingredients
Alternating weeks of omnivore and vegan focused menus: The weeks are alternating so that we could design complete 1-week menus for each dietary preference to provide complete menus for both philosophies AND so that groups containing mixed preferences would have an equal way of focusing on each dietary preference for a week while still providing for the other preference as per #1 above. They alternate to address any concerns that recipes aren't as good when a vegan recipe is made omnivore just by adding animal protein, or an omnivore recipe is made vegan just by replacing all animal-based ingredients.
In this way all dietary preferences can be provided, any sacrifices are shared in alternating weeks, and groups completely preferring vegan or omnivore options have clear menus they can follow for both choices.
Q: How do you intend to produce spices, mill grain for flour, cooking oil, etc. etc.
To us, "100% food sustainability" means we will demonstrate and open source share a model that doesn't need external food sources. Having achieved this, what we produce internally versus choosing to buy will be decided through the consensus process.
Q: What is One Community's stance on pesticides, herbicides, and fungicides?
If it is not safe to eat, we will not be spraying it on our food. Here's a video we feel is helpful in understanding why:
Q: What if I want something that isn't on the community menu?
The community menu will be agreed upon through the consensus process. If a person wanted something not included on that menu, then they would be welcome to purchase and provide it for themselves.