Omnivore Rice Recipes Charles

Braised Beef With Ginger And Japanese-Style Brown Rice – O

Ingredients

Olive oil
• 1 lb (454 g) beef top round, cut into 1.5 inch
• 1 large onion(8 oz, 227 g)
• 2 Tbsp (1 oz, 28 g) ginger
• 5 garlic cloves (0.75 oz, 21 g)
• 1 bunch coriander (4 oz, 113.5 g)
• 1 tsp (0.175 oz, 5 g) five-spice powder
• ½ tsp (0.088 oz,2.5 g) black peppercorn
• 3 Tbsp (1.5 oz, 45 g) dark brown sugar
• ¼ cup (2 oz, 56.75 g) light soy sauce
• 1 Tbsp (0.5 oz, 14 g) tomato purée
• 1 cup (8 oz, 227 g) Low-sodium beef stock
• To serve
• 1 Tbsp (0.5 oz, 14 g) ginger, shredded into matchsticks
• 1 Tbsp (0.5 oz, 14 g) olive oil

Rice

• 2 cups (16 oz, 454 g) brown rice/li>
• ¾ cup (6 oz, 170.25 g) frozen peas
• 1 Tbsp (0.5 oz, 14 g) low-salt soy sauce
• 1 Tbsp (0.5 oz, 14 g) extra virgin olive oil
• 2 tsp (0.35 oz, 10 g) finely grated ginger
• 1 garlic clove, crushed (0.175 oz, 5 g)
• 2 onions, thinly sliced (16 oz, 454 g)
• 2 cups(16 oz, 454 g) Kidney beans (VEGAN)

Instructions *

1. Heat a little of the oil in a large flameproof dish. Add the beef chunks, in batches, and fry until browned. When each batch is browned, transfer the beef to another dish.
2. Very roughly chop the onions, ginger, garlic and coriander stalks. Put in a food processor and whizz to a paste.
3. Wipe any oil out of the dish you browned the beef in. Add the paste with a good splash of water and gently fry, scraping up any beef bits, until the paste is fragrant and softened (add more water if the paste sticks).
4. Heat oven to 160C(320F) electric oven or 140C(284F) gas oven. Cover the dish, put in the oven and cook for 2 1⁄2 hrs until the beef is really tender. Lift the beef out of the sauce into a dish, to keep warm.
5. Serve the beef spooned over rice and scattered with the crispy ginger.

Rice

1. Cook the brown rice, add the peas for the final 2 mins of cooking.
2. Meanwhile, mix together the soy sauce, olive oil, ginger and garlic. Drain the cooked rice and beans, transfer to a serving bowl and stir in the soy sauce mixture.
3. Scatter with the spring onions and serve with beef.

Brown Rice And Beef Curry – O

Ingredients

• 4 cups (32 oz) cooked brown rice

Beef curry (OMNIVORE)

• 1 cup (8 oz, 227 g) diced tomatoes
• ½ Tbsp (0.25 oz, 7g) curry powder
• 1 garlic cloves (0.175 oz, 5 g)
• ½ lemon, juiced
• ½ cup (4 oz, 113.5 g) beef stock
• 1 Tbsp (0.5 oz, 14 g) olive oil
• 1 cup (8 oz, 227 g) beef steak, such as chuck or gravy beef, cut into 3cm (1.2 in) pieces
• ⅔ cup (5.34 oz, 151.34 g) heavy cream
• 2 Tbsp (1 oz, 28 g) Cilantro, to serve (optional)

Tempeh

• 1 cup (8 oz, 227 g) fresh squeezed orange juice
• 2 Tbsp (1 oz, 28 g) maple syrup
• 2 tsp (0.35 oz, 10 g) soy sauce
• ½ tsp (0.088 oz, 2.5 g) ground coriander
• ½ tsp (0.088 oz, 2.5 g) ground ginger
• 1 carrot, (6 oz, 170.25 g) peeled and cut into 2.5 cm (1 in) pieces
• 2-ounce (56.75 g) package tempeh, cut into ¾ in cubes
• ½ Tbsp (0.25 oz, 7g) olive oil
• 1 Tbsp (0.5 oz, 14 g) fresh chopped cilantro

Instructions *

Beef Curry

1. lace tomatoes, curry powder, garlic, lemon juice and stock in a blender and blend until smooth. Heat the oil in a large flameproof casserole dish over high heat. Add the beef and cook, stirring occasionally, for 5 minutes or until browned on all sides.
2. Add the tomato mixture, cover and bring to the boil. Reduce heat to low and simmer for for 2½ hours. Stir in the cream. Cook, uncovered, stirring occasionally, for a further 30 minutes. Top with coriander leaves, if using. Serve with rice.

Tempeh

1. In a bowl, whisk together orange juice, maple syrup, soy sauce, coriander, and ginger. Set aside.
2. Simmer carrots in lightly salted water for about 10 minutes or until tender; drain. Set aside.
3. In another pot, boil tempeh in unsalted water for 10 minutes. Drain tempeh and pat dry.
4. In a large skillet, heat oil over medium heat. Add tempeh and brown on all sides. Add carrots and orange juice mixture and simmer until liquid is a syrupy glaze. To serve, spoon tempeh and glaze over rice; sprinkle with cilantro

Brown Rice And Braised beef – O

Ingredients

• (1 oz) Olive oil
• 1 kg (35 oz) beef top round, cut into 1.5 inch
• 1 large (10 oz) onion
• 25g (0.88 oz) ginger
• 5 (0.5 oz) garlic cloves
• Small bunch coriander (1.5 oz)
• 1 tsp (0.174oz, 4.9g) five-spice powder
• ½ tsp (0.083 oz) black peppercorn
• 50g (1.763 oz) dark brown sugar
• 25ml (0.88 oz) light soy sauce
• 25ml (0.88 oz) dark soy sauce
• 1 Tbsp (0.5oz, 14g) tomato purée
• Low-sodium beef stock

To serve

• Thumb-sized chunk ginger, shredded into matchsticks
• 1 Tbsp (0.5oz, 14g) olive oil

Rice

• 2 cups (16 oz) brown rice
• 175g (6.17 oz) frozen peas
• 1 Tbsp (0.5oz, 14g) low-salt soy sauce
• 1 Tbsp (0.5oz, 14g) extra virgin olive oil
• 2 tsp (0.35 oz, 10 g) finely grated ginger
• 1 (0.1 oz) garlic clove, crushed
• 2 (10 oz) onions, thinly sliced
• 2 cups (16 oz) Kidney beans (VEGAN)

Instructions *

1. Heat a little of the oil in a large flameproof dish. Add the beef chunks, in batches, and fry until browned. When each batch is browned, transfer the beef to another dish.
2. Very roughly chop the onions, ginger, garlic and coriander stalks. Put in a food processor and whizz to a paste.
3. Wipe any oil out of the dish you browned the beef in. Add the paste with a good splash of water and gently fry, scraping up any beef bits, until the paste is fragrant and softened (add more water if the paste sticks). Stir in the five-spice and peppercorns, cook for 1 min, then add the sugar, soy sauces and tomato purée.
4. Return the beef and any juices to the dish, then stir in enough stock to just about cover. Bring to a gentle simmer.
5. Heat oven to 160C(320F) electric oven or 140C(284F) gas oven. Cover the dish, put in the oven and cook for 21⁄2 hrs until the beef is really tender.
6. Lift the beef out of the sauce into a dish, to keep warm. Boil the sauce until reduced by about half and thickened.
7. Meanwhile, fry the ginger in the oil until golden and crispy. Return the beef to the sauce. serve the beef spooned over rice and scattered with the crispy ginger.

Rice

1. Cook the brown rice, add the peas for the final 2 mins of cooking.
2. Meanwhile, mix together the soy sauce, olive oil, ginger and garlic.
3. Drain the cooked rice and beans, transfer to a serving bowl and stir in the soy sauce mixture. Scatter with the spring onions and serve with beef.

Brown Rice And Butter Lemon Fish – O

Ingredients

• 4 cups (32 oz) brown rice
• 2 firm (8 oz) white fish fillets, 1-inch thickness throughout (Tilapia)
• 1 ½ tbsp (0.75 oz) melted butter
• Juice and zest from 1 small lemon (4oz)
• Salt to taste
• ½ tsp (0.08 oz, 2.5 g) paprika
• ½ tsp (0.08 oz, 2.5 g) garlic powder
• ½ tsp (0.08 oz, 2.5 g) onion powder
• ⅛ tsp (0.02 oz, 0.6 g) freshly ground black pepper
• 1 ½ tbsp (0.75 oz) olive oil
• freshly chopped basil or parsley leaves (1oz), for garnish and flavor
• extra lemon slices for serving

Lemon tofu

• 8 ounces tofu firm
• 2 tbsp (1 oz, 28 g) flour
• 3 tbsp(1.5 oz, 45 g)olive oil
• 1 tbsp (0.5 oz, 14 g) rosemary
• 1 clove (0.1 oz) garlic
• ½ cup (4 oz)vegetable broth
• Juice from ½ a lemon
• 2 teaspoon (1 oz) tapioca flour + ⅓ cup (2.67 oz) water
• salt & pepper

Instructions *

1. Use paper towels to thoroughly pat-dry excess moisture from fish filets. This step is crucial for fish to brown nicely in the pan – otherwise, it will steam instead of brown. Set aside.
2. In a bowl, combine melted butter, lemon juice and zest, and salt. Stir to combine well. Taste and add more salt, if desired. In a separate bowl, combine the remaining salt, paprika, garlic powder, onion powder, and black pepper.
3. Evenly press spice mixture onto all sides of fish filets. In a large, heavy pan over medium high heat, heat up the olive oil until hot. Once your oil is sizzling,
4. Cook the 2 fish filets at a time to avoid overcrowding (allows for even browning).
5. Cook each side just until the fish becomes opaque, feels somewhat firm in the center, and is browned, about 2-3 minutes per side; lightly drizzle some of the lemon butter sauce as you cook, reserving the rest for serving.
6. Take care not to overcook, as that will result in a tougher texture. Season with extra salt if needed and freshly ground black pepper to taste. Serve fish with remaining lemon butter sauce, basil or parsley, and lemon wedges. Serve with cooked brown rice.

Lemon Tofu

1. Cut six tofu slices, each ⅕ inch or ½ cm thick. I usually cut about 3 slices per tofu block. Add flour to a plate, then coat the tofu slices on both sides by pressing them onto the flour.
2. The tofu should be slightly wet for the flour to stick, so do NOT pat it dry. Add oil, garlic and rosemary to a non-stick pan, then when the oil is warm, add the tofu slices.
3. On medium heat, fry the tofu on both sides until golden. It should take about 2 minutes per side. Season with salt and pepper on both sides.Remove the garlic and the rosemary after a couple of minutes, before they start burning.
4. Add the vegetable broth to the hot pan with the tofu, then let it cook for 1 minute, lower the heat and squeeze in about ½ lemon.
5. While the tofu cooks, in a small bowl, dissolve the tapioca flour with 4 tablespoons of water, then add it liquid to the pan with the tofu.
6. Move the tofu around, until the liquid becomes thicker, like a sauce. Finish cooking till the tofu is coated in the lemon sauce.
7. It should take about another minute or two. Serve with the sauce and some freshly ground pepper on top. If you like, you can sprinkle some grated lemon zest and chopped parsley.
8. Serve with cooked brown rice.

Brown Rice And Chicken Soup – O

Ingredients

• ½ Tbsp (0.25 oz, 7g) olive oil
• 1 onion, (8 oz, 227 g) chopped
• 2 small carrots (12 oz, 340.5 g), chopped
• ½ Tbsp (0.25 oz, 7g) thyme
• 3 cups (24 oz, 681 g) chicken stock
• ¾ cup (6 oz, 170.25 g) use leftover roast chicken first, if you have it, shredded and skin removed
• ½ cup (4 oz, 113.5 g) frozen peas
• 1 ½ Tbsp (0.75 oz, 21 g) Greek yogurt
• 1 small garlic clove, (0.175 oz, 5 g) crushed
• squeeze of lemon juice
• Salt to taste

Chickpea soup

• ½ Tbsp (0.25 oz, 7g) olive oil
• ½ onion, (4 oz, 113.5 g) chopped
• 1 celery stick, (4 oz, 113.5 g) chopped
• 1 tsp (0.175 oz, 5 g) ground cumin
• 1 cup (8 oz, 227 g) hot vegetable stock
• 1 cup (8 oz, 227 g) chopped plum tomatoes with garlic
• 1 cup (8 oz, 227 g) cooked chickpeas
• 3 Tbsp (1.5 oz, 45 g) frozen broad beans (or any frozen vegetable)
• zest and juice ½ lemon
• Salt to taste
• 2 cups (16 oz, 454 g) (16 oz)cooked brown rice

Instructions *

1. Heat the olive oil in a large heavy-based pan.
2. Add the onions, carrots and thyme leaves, then gently fry for 15 mins. Stir in chicken stock, bring to a boil, cover, then simmer for 10 mins.
3. Add the leftover roast chicken, remove half the mixture, then purée with a stick blender. Tip back into the pan with the rest of the soup, peas and seasoning, then simmer for 5 mins until hot through.
4. Mix the Greek yogurt, garlic and lemon juice together. Ladle the soup into bowls, swirl in the garlic yogurt, then serve.
5. If you want to use a slow cooker, gently fry the onions, carrots and thyme leaves for 15 mins, then tip them into the slow cooker with 1 liter stock.
6. If you’re using a chicken carcass, add it now.
7. Cover and cook for 2-3 hours on High until the veg is tender. If you used a carcass, remove it now, shredding any remaining chicken from the bones.
8. Stir back into the soup, or add the leftover roast chicken and frozen peas. Cook for 30 mins more.
9. Remove half the mixture and purée with a stick blender, then serve as above.

Vegan Chickpea Soup

1. Heat the oil in a large saucepan, then fry the onion and celery gently for 10 mins until softened, stirring frequently.
2. Tip in the cumin and fry for another min. Turn up the heat, then add the stock, tomatoes and chickpeas, plus a good grind of black pepper. Simmer for 8 mins.
3. Throw in broad beans and lemon juice, cook for a further 2 mins.
4. Season to taste, then top with a sprinkling of lemon zest and chopped herbs.

Brown Rice And Garlic Herb Chicken – O

Ingredients

• 2 cup (16oz, 454g) brown rice
• 3 ½ cup (28 oz) water

Vegetables

• ½ (0.25 oz)tablespoon sesame oil
• 3-4 (0.35 oz) medium garlic cloves finely chopped
• ½” (0.5 oz) ginger peeled and finely chopped
• ½ (3 oz) bell pepper diced red and green each
• 1 large (3 oz) carrot peeled and diced
• 1 cup (8 oz) green peas fresh or frozen
• 3-4 springs (4 oz) of green onion (scallions)
• 1 ½ tbsp (0.75 oz) soy sauce
• 1 tbsp (0.5 oz) apple cider vinegar
• Salt to taste

Chicken/Tofu

• ⅓ cup (3.5 oz) freshly squeezed lemon juice (from about 2 lemons)
• 4 (0.4 oz) cloves garlic, minced
• 1 tbsp (0.5oz, 14g) mustard
• 1 tbsp (0.5oz, 14g) dried Italian seasoning
• ½ tsp (0.083 oz) salt
• ¼ tsp (0.0417) 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 *

1. In a medium pot add rice and water and bring mixture to boil. Then simmer on low heat with a cover for 25 mins. Let it cool down completely. Using a fork, fluff the rice to separate the grains before using.
2. In a large skillet or wok, heat oil on medium to high heat. Add chopped garlic, ginger and the white portion of scallions (reserve green for garnishing). Cook it for 1-2 mins.
3. Then add diced peppers, carrot and peas. Stir fry them for a few minutes. Now add soy sauce, vinegar and mix well.
4. Finally, add cold rice and mix well with vegetables. Season with salt if necessary. Garnish with green onions and serve warm.

Chicken/Tofu Marinade

1. Whisk the lemon juice, garlic, mustard, Italian seasoning, salt, and pepper together in a medium bowl until well-combined.
2. While whisking, slowly drizzle in the olive oil until emulsified. Add the tofu or chicken and gently toss to coat.
3. 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.

Brown Rice And Spanish Chicken Stew – O

Ingredients

• 4 cups (32 oz) cooked brown rice

Chicken stew

• 1 tbsp(0.5 oz, 14 g) olive oil plus additional as needed
• ½ tsp(0.08 oz, 2.5 g) kosher salt
• ¼ tsp(0.04 oz, 1.25 g) black pepper
• 2 chicken thighs (sub 6 oz. firm or extra-firm tofu, cut into 1-inch cubes)
• ½ (2 oz) medium onion cut into 1/4-inch dice
• ¾ tsps (0.125 oz) smoked paprika
• ½ tsp(0.08 oz, 2.5 g) dried oregano
•  tsp (0.04 oz. 1.25 g)dried rosemary
• 1 bay leaf
• 2 0.22 oz) garlic cloves minced
• 1 (4 oz) small sweet potato peeled and cut into ½-inch dice
• 14 ounce crushed tomatoes
• 12-ounce chicken broth (sub vegetable broth)
• ¼ cup(2 oz, 56.75 g) green olives pitted and chopped
•  cup (1 oz, 28.4 g)raisins optional

Instructions *

1. Heat ½ tablespoon of the oil over medium-high heat in a Dutch oven or similar large, sturdy pot.
2. Season the chicken with salt and pepper on both sides. Once the oil is hot, add the chicken thighs in a single layer. Brown for 3 to 4 minutes on each side until light golden brown, transfer to a plate. If the chicken won’t all fit in a single layer, brown it in batches. The thighs do not need to be cooked all the way through.
3. Reduce the heat to medium. To the Dutch oven, add ½ additional tablespoon oil.
4. Add the onion and cook until beginning to soften and turn golden, about 4 minutes. Stir in the smoked paprika, oregano, rosemary, bay leaf, and garlic. Stir constantly for 30 seconds, just until the garlic is fragrant.
5. Add the sweet potato, crushed tomatoes, and chicken broth. Increase the heat and bring to a rapid simmer. Turn the heat down to low and simmer gently for 15 minutes, stirring periodically.
6. Add the olives, raisins, and reserved chicken thighs, along with any liquid that has accumulated on the plate. Partially cover the pot and let simmer for 20 additional minutes, or until the chicken is cooked through.
7. Remove the chicken to a cutting board. Remove and discard the bay leaf.
8. Once the chicken is cool enough to handle, dice or shred, then return to the pot. Continue to simmer, uncovered, for another 5 minutes. Taste and adjust seasoning (I found my stew tastes a little sweet, so I like to add a pinch of salt).
9. Repeat the process and make it vegan with tofu and vegetable stock. Serve with brown rice.

Brown Rice Tabbouleh – O

Ingredients

• 120g (4.23 oz) brown rice
• Fresh thyme, 2 sprigs
• 260g (9.17 oz) celery, chopped
• 2 tsp (0.35 oz, 10 g) vegetable bouillon
• 2 small lemon, zest and juice
• 2 small red onion (8 oz) , finely chopped
• 6 tbsp (3 oz) cilantro, chopped
• ½ pomegranate, seeds only
• 2 boiled Eggs
• 2 cups (16 oz) cooked chickpeas (VEGAN)

Instructions *

1. Simmer the rice with thyme and celery for 20 mins until tender.
2. Drain the rice and tip into a bowl. Add the bouillon, lemon zest and juice, and red onion, then stir well and scatter over the cilantro and pomegranate.
3. Spoon onto plates. Top with hard boiled eggs.

Brown Rice With Garlic Herb Chicken – O

Ingredients

• 4 cups (32 oz, 908g) cooked brown rice
• Chicken/Tofu marinade
• 1/3 cup (2.7 oz, 75.7g)freshly squeezed lemon juice (from about 2 lemons)
• 4 (0.44 oz) cloves garlic, minced
• 1 tablespoon (0.5 oz, 14g) Dijon mustard
• 1 tablespoon (0.5 oz, 14g)dried Italian seasoning
• 1/2 teaspoon (0.25 oz, 7 g) kosher salt
• 1/4 teaspoon (0.125 oz, 3.5g) freshly ground black pepper
•  tablespoons(1.5 oz) olive oil
• 2 chicken thighs (10 oz) (OMNIVORE)
• 7 ounces extra-firm tofu, drained, cut, and pressed (VEGAN)

Instructions *

1. Cook rice according to instructions.
2. 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.
3. Add the tofu or chicken and gently toss to coat.
4. Cover and marinate in the refrigerator for at least 30 minutes.
5. Or store the marinade in the refrigerator until ready to use.
6. Bake in the oven until cooked.
7. Serve with rice.

Brown Rice With Grilled Chicken And Super Green Salad – O

Ingredients

• 4 cups (32 oz, 908g) cooked brown rice

Grilled tempeh (VEGAN)

• 4 oz. tempeh
• ¼ cup (2 oz) garlic cloves
• 1 tsp (0.17 oz) pepper
• 1 cup (8 oz) olive oil
• 1 tsp (0.17 oz) dried thyme
• 1 cup (8 oz) red wine vinegar

For the dressing

• 60 ml (2.03 oz) olive oil
• 30 ml (1.01 oz) balsamic vinegar
• 5 ml (0.17 oz) mustard
• 5 ml (0.17 oz) honey
• salt
• Freshly ground black pepper

For the salad (2 servings)

• 2 chicken boneless breasts (10 oz) sub grilled tempeh
• 8ml (0.27 oz) olive oil
• ½ lettuce head (8 oz), leaves torn
• 1 large kale leaf (2 oz), stems removed, leaves minced
• 1 handful of arugula (1 oz)
• ½ ripe avocado (4 oz), peeled, pitted, and diced
• ½ apple (3 oz), cored and diced
• 1 kiwi (3 oz), peeled and diced (see notes)
• 95g (3.35 oz) cottage cheese sub nutritional yeast
• 15ml (0.5 oz) pumpkin seeds
• 15ml (0.5 oz) minced chives
• Salt to taste
• Freshly ground black pepperable

Instructions *

Grilled Tempeh 

1. Place the block of tempeh on a cutting board, then thinly slice it and place the slices in a small plastic bag or a bowl.
2. Next, make the marinade. Whisk vinegar, olive oil, thyme, pepper, garlic and salt to taste.
3. Then, pour the marinade over the tempeh (either in the bag or the bowl) and place the tempeh in the refrigerator for at least 10 minutes, or up to 4 hours, allowing it to marinate.
4. Place a grill pan on the stove top on high heat. Grill it on the first side for 4 minutes, then flip it over, brush it with a little more of the marinade and grill it for 3-4 minutes on the second side.
5. Transfer the tempeh from the grill onto a plate. Before serving, brush it with any remaining marinade and sprinkle it with sea salt. Enjoy!

For the salad

1. Season the boneless chicken thighs with salt and pepper. Heat the olive oil in a medium skillet set over medium heat.
2. Add the chicken, cover, and cook for 4 minutes. Flip the chicken, cover, and cook for 3 more minutes. Remove from the heat and let it rest while covered for 5 minutes.
3. Slice the chicken and set it aside while you prepare the salad.
4. In a large bowl, toss the Boston lettuce, kale, arugula, kiwi, apple, and avocado together.
5. Drizzle with about 30 mL (2 tbsp (1 oz, 28 g)) of the dressing, then toss the salad to distribute the dressing.
6. Season with salt and pepper. Divide the salad between 4 serving bowls. Garnish with sliced chicken and Cottage Cheese.
7. Drizzle each serving with a spoonful of dressing, then garnish with pumpkin seeds and chives.
8. Serve with tempeh and nutritional yeast for vegan.

Brown Rice With Salmon, Preserved Lemon & Olive Pilaf – O

Ingredients

• 240g (8.47 oz, 1¼ cups) brown rice
• 500ml (16.907 oz) low-sodium vegetable stock
• 2 large (12 oz) boneless and skinless salmon fillets
• 1 tsp (0.174oz, 4.9g) ground cinnamon
• 1 tsp (0.174oz, 4.9g) ground cumin
• 1 tsp (0.174oz, 4.9g) turmeric
• 1 preserved lemon from a jar, skin finely chopped, flesh and seeds discarded
• 130g (4.59 oz) olives, sliced
• ¼ cup (2 oz) cilantro
• 2 cups (16 oz) cooked kidney beans (VEGAN)
• 1 cup (8 oz) frozen peas
• 1 garlic (0.1 oz) cloves
• 1 Tbsp (0.5 oz, 14g) olive oil
• ⅛ tsp (0.0208 oz) salt
• Fresh ground pepper
• Zest of ¼ lemon, optional

Instructions *

1. Put the rice in a saucepan, cover with the vegetable stock and bring to the boil. Once boiling, reduce the heat to a simmer, cover and cook for 15 mins.
2. Turn off the heat and leave the rice to sit for 15 mins without removing the lid.
3. Meanwhile, put the salmon filets on a microwaveable plate, season well and cover with cling film. Cook in the microwave on high for 4 mins until just cooked.
4. When the rice is ready, stir through the spices, preserved lemon, olives, cilantro and some seasoning. Flake the salmon and lightly stir through the rice, trying not to break up the fish too much, then serve.

Peas

1. Rinse the peas under warm water and shake off excess liquid. Smash and peel the garlic cloves.
2. Add the butter and olive oil to a large skillet over medium-high heat. Add the smashed garlic and frozen peas and cook for 2 minutes until warmed through but still bright green. Zest the lemon.
3. Season with salt, fresh ground pepper and lemon zest. Discard the garlic cloves and serve immediately.

Brown Rice With Sardine Stew – O

Ingredients

• 2 tbsp (1 oz, 28 g) olive oil
• ½ large onion (4 oz, 113.5 g) chopped
• 2 (0.35 oz, 10 g) cloves garlic minced
• ½ cup (4 oz, 113.5g)orange juice
• 1 ¾ cups (14 oz, 392 g) crushed tomatoes
• 1 cup (8 oz, 227 g) diced tomatoes
• ½ tsp(0.087 oz) pepper(2.5 g)
• ⅛ tsp(0.02 oz) crushed red pepper more to taste if preferred(0.6 g)
• 5-6 cans (18.75 oz,, 525 gg) Season Sardines drained
• mussels or other shellfish optional

Chickpea stew

• 2(0.35 oz, 10 g)) garlic cloves, minced
• ½ (4 oz, 113.5 g) yellow onion, chopped
• 1 tbsp (0.5 oz) extra-virgin olive oil(14 g)
• 8oz(227 g) diced tomato
• 1 cup (8 oz)cooked chickpeas(227 g)
• ⅛ tsp(0.02 oz) ground cinnamon(0.6g)
• ⅛ tsp(0.02 oz) cumin(0.6 g)
• ⅛ tsp(0.02 oz) ginger(0.6 g)
• ½ cup(4 oz) vegetable stock(113.5g)
• 2 cups (16 oz)cooked brown rice (to serve)(454 g)

Instructions *

1. Heat olive oil in a dutch oven or large saucepan.
2. Saute onions until translucent, about 10 minutes.
3. Add minced garlic, saute for a minute or two.
4. Add orange juice, scrape pan to deglaze.
5. Add crushed tomatoes, fish stock, diced tomatoes, salt, pepper, parsley & crushed red pepper.
6. Bring to a boil. Reduce heat and simmer, covered, for 15- 20 minutes, stirring occasionally.
7. Taste, add additional red pepper if more heat is preferred.
8. Add sardines. Stir in, breaking up some sardines.
9. Simmer for 10 – 15 minutes.

Chickpea Stew

1. Mince the garlic, and chop the onion into small pieces.
2. Place a saucepan onto the stove over medium-high heat.
3. Drizzle in the olive oil, followed by the chopped garlic and onion.
4. Allow the garlic and onion to cook for 2 to 3 minutes.
5. Next, place the diced tomatoes, cooked chickpeas, ground cinnamon, cumin, ginger, and vegetable stock into the saucepan.
6. Cook on medium-high heat for 25 minutes.
7. After 25 minutes, take the stew off the stove.
8. Serve with brown rice.

Brown Rice With Sausage, Blackberry & Parsnip Traybake – O

Ingredients

• 4 cups (32oz, 908g) cooked brown rice
• 1½ tbsp (0.75 oz) olive oil
• 500g (17.637 oz) Essential turnips, peeled and halved (quartered if large)
• 3 (18 oz) Essential red onions, quartered
• 2 fennel bulbs (3 oz), trimmed and cut into wedges, fronds reserved
• ½ chicken stock cube
• 1 tbsp (0.5oz. 14g) clear honey
• 1 tbsp (0.5oz, 14g) mustard
• 150g (5.29 oz) blackberries, halved
• 1 tbsp (0.5oz, 14g) red vinegar
• 4 sausages (12 oz)
• 2 cups (16oz, 454g) black beans (VEGAN)

Instructions *

1. Preheat the oven to 220˚C (425 F), gas mark 7, and put a large roasting tin in to heat up.
2. When the oven is hot, add the oil, parsnips, onions, fennel wedges and sausages to the tin. Season, stir to coat and roast for 30 minutes.
3. Dissolve the stock cube in 200ml just-boiled water. Turn over everything in the tin, then pour in the hot stock.
4. Return to the oven, reduce the heat to 200˚C (400 F), gas mark 6, and cook for 10 minutes.
5. Meanwhile, mix the honey and mustard together in a small bowl. Use a pastry brush to glaze the sausages with the honey-mustard mixture, turning them to coat completely. Scatter in the blackberries; roast for 5-7 minutes until the sausages are sticky and golden and the blackberries have started to burst.
6. Sprinkle over the vinegar and reserved fennel fronds then serve with a dollop of mayonnaise on the side, if liked.

Brown Rice Pudding – O

Ingredients

• Olive oil, for greasing the dish
• 3 cups (34 oz., 952 g)brown rice
• 6 cups (68oz, 1.9 kg)water
• 4 tbsps (2 oz, 56.75g)tapioca flour
• 3 cups(34 oz, 952 g) coconut milk
• ½ cup(4 oz, 113.5 g) raisins
• ½ cup (4 oz. 113.5 g)pure maple syrup
• 3 tsps (0.52 oz, 14.7 g)vanilla extract
• 4 tbsps(2 oz, 56 g) ground cinnamon
• 1 tsp(0.174 oz, 4.9 g) salt
• Almonds for garnish (1 oz)
• 2 cups(16 oz, 454 g) baked beans (VEGAN)

Instructions *

1. In a heavy, medium saucepan, place the brown rice and water and bring to a boil.
2. Reduce heat to low, cover, and simmer until very soft, about 40 to 50 minutes.
3. Preheat the oven to 350 degrees. Grease a large baking dish with Olive oil (I used a 9-inch square ceramic dish).
4. In a large bowl dissolve the tapioca powder in 2 cups of the milk. Add the cooked rice, raisins, maple syrup, vanilla, cinnamon, and salt; mix well to combine.
5. Transfer to the baking dish. Cover with foil and bake until browned and bubbly, about 1 hour.
6. Remove from the oven and stir in the remaining 1 cup of milk. Let cool for about 1 hour before serving. Garnish with nuts.

Brown Rice With Stir-Fried Chicken And Broccoli – O

Ingredients

• 4 (32 oz) cups cooked brown rice

Stir fried chicken and broccoli

• 150g (5 oz) trimmed broccoli florets
• 2 (12 oz) chicken breast diced
• 25g (1 oz) ground ginger
• 4 garlic cloves, (.75 oz, 21 g) cut into shreds
• 2 red onions (16 oz), sliced
• 2 roasted red peppers, from a jar, cut into cubes
• 4 tsp (0.7 oz, 20 g) olive oil
• 2 tsp (0.35 oz, 10 g) mild chili powder
• 2 tbsp (1 oz, 28 g) soy sauce
• 2 tbsp (1 oz, 28 g) honey
• 2 cups Black beans (16 oz, 454 g) (VEGAN)
• 1 small head broccoli florets (VEGAN) (10 oz, 280 g)

Instructions *

1. Bring a large pot of water to boil, using at least 6 cups water per 1 cup rice.
2. Rinse the rice in a fine mesh colander under running water to remove excess starch.
3. Add the rice to the boiling water. Reduce the temperature as necessary to prevent overflow, but maintain a steady boil. Boil, uncovered, for 30 minutes.
4. Drain off the remaining cooking water and return the rice to the pot. Cover the pot and let the rice rest, off the heat, for 10 minutes. Fluff, season as desired.
5. Place 1-2″ of water in the bottom of a pot with a lid and heat over high heat until boiling. Add broccoli and place the lid on top. Cook for 3-4 minutes.
6. Carefully and quickly place broccoli in a colander (strainer) and run cold water over broccoli. Serve with rice and black beans for vegan.

Chicken

1. Put the kettle on to boil and tip the broccoli into a medium pan ready to go on the heat. Pour the water over the broccoli then boil for 4 minutes.
2. Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic, and onion for 2 minutes, add the mild chili powder and stir briefly.
3. Add the chicken and stir-fry for 2 additional minutes. Drain the broccoli and reserve the water. Tip the broccoli into the wok with the soy, honey, red pepper, and 4 Tbsp broccoli water then cook until heated through.

Chicken Thighs With Brown Rice And Wilted Greens – O

Ingredients

• 4 chicken thighs(16 oz, 454 g)
• salt fresh cracked black pepper
• Red chili flakes
• Olive oil
• ½ medium onion (4 oz, 113.5 g) peeled, halved, and thinly sliced
• 2 cloves garlic (0.35 oz, 10 g) minced or thinly sliced
• 1 tsp (0.175 oz, 5 g) minced fresh rosemary
• 1 cup (8 oz, 227 g) chicken stock or ½ cup stock and ½ cup orange juice
• 15- ounce (420 g) cooked black beans
• 1 bunch swiss chard stems (8 oz, 227 g) removed and chopped
• 1 bulb fennel (8 oz, 227 g)
• 1 bunch bok choy (16 oz, 454 g)
• 1 lb pre-washed spinach (16 oz, 454 g)
• Brown rice
• 2 cup (16 oz, 454 g)brown rice
• 12 cups (96 oz, 2688 g) water
• Salt, soy sauce or other desired seasonings, to taste
• Black beans (16oz) (Vegan)

Instructions *

1. Set oven to 375F
2. Season both sides of the chicken with salt, pepper, and red pepper flakes, to taste.
3. Lightly coat the bottom of a large braising casserole or Dutch oven with olive oil and heat over medium high heat until the oil is quite hot, but not smoking. Brown the chicken, skin side down and in batches, for 3 minutes, then flip and cook for another minute. Remove to a baking sheet and finish baking in the oven, about 12-15 minutes, or until a thermometer reads 155F (it will rise to 165F while it rests. When done, cover loosely with foil.
4. Meanwhile, saute the garlic, onion, and rosemary in the same pan the chicken was browned in. Add more oil if necessary and saute for about 5-7 minutes, until soft and golden. Add the stock, or stock and wine, to the pan and bring up to a bubble. Add the beans, and let simmer for a few minutes.
5. Add the greens to the pan, a few handfuls at a time, stirring to wilt them.
6. Smash some of the beans to thicken the sauce, and taste to adjust the salt, pepper, or red chili flakes. Add more fresh rosemary if you like.
7. Nestle the chicken thighs back into the pan, and heat through.

Brown Rice

1. Bring a large pot of water to boil, using at least 6 cups water per 1 cup rice.
2. Rinse the rice in a fine mesh colander under running water to remove excess starch.
3. Add the rice to the boiling water. Reduce the temperature as necessary to prevent overflow, but maintain a steady boil. Boil, uncovered, for 30 minutes.
4. Drain off the remaining cooking water and return the rice to the pot. Cover the pot and let the rice rest, off the heat, for 10 minutes. Fluff, season as desired.

Chipotle Lime Chicken And Rice – O

Ingredients

• 1 ½ tsp(0.261 oz) chipotle powder or paprika (7.31 g)
• 1 tsp (0.174 oz)ground cumin (4.88 g)
• ½ tsp (0.087 oz)garlic powder (2.44 g)
• ½ tsp (0.087 oz)onion powder (2.44 g)
• ¼ tsp (0.0435 oz)salt (1.22 g)
• ½ lime(2 oz) (56 g)
• 4 boneless, skinless chicken thighs (16 oz) (454 g)
• 1 Tbsp(0.5 oz) olive oil (14 g)
• 1 yellow onion (8 oz) (227 g)
• 425g (14.99 oz)diced tomatoes
• 2 cup vegetable broth (16 oz) (454 g)
• 1 cup brown rice (8 oz) (227 g)
• 2 green onions, sliced (2 oz) (5 g)
• 28g(0.987 oz) mozzarella cheese (optional)
• ½ cup(4 oz) Black beans (VEGAN) (113.5 g)

Instructions *

1. Combine the paprika, cumin, garlic powder, onion powder, and salt in a bowl.
2. Squeeze 2 tbsp (1 oz, 28 g) juice from the lime into a separate bowl (this should be about half a lime, save the other half to cut into wedges for garnish).
3. Use a rolling pin or a mallet to gently pound the chicken breast to an even thickness (about ¾-inch thick).
4. Use half of the prepared spice mix to coat both sides of the chicken pieces (reserve the other half of the spices for later).
5. Heat the olive oil in a large deep skillet over medium heat. Once hot, add the chicken and cook for a few minutes on each side, or until browned.
6. The chicken does not need to be fully cooked, just browned on both sides. It will continue to cook with the rice.

Rice

1. Add the diced onion to the skillet and sauté until softened. Add the remaining spices and sauté for one minute more.
2. Add the diced tomatoes (with juices), rice, broth, and lemon juice to the skillet with the onions. Stir to combine and dissolve any browned bits from the bottom of the skillet.
3. Add the browned chicken back to the skillet. Place a lid on the skillet, turn the heat up to medium high, and allow the liquid to come to a boil.
4. Once it reaches a boil, turn the heat down to low, and allow the chicken and rice to simmer on low for 15 minutes. After 15 minutes, turn the heat off and let the skillet rest, without lifting the lid, for an additional 5 minutes.
5. Finally, remove the lid, and transfer the chicken to a cutting board. Fluff the rice to stir the tomato and onion back in.
6. Slice the chicken then place it on top of the rice (replace the chicken with black beans in this process for the vegan option). Sprinkle with sliced green onion and mozzarella cheese.
7. While the chicken is cooking, dice the onion. Remove the browned chicken from the skillet to a clean plate.

Cumin Brown Rice And Beef Curry With Kidney Bean Cucumber Salad – O

Ingredients

• 2 tbsp (1 oz, 28 g) (1 oz) oil
• 500g (17.6 oz) diced top round beef
• 1 Tbsp (0.5 oz, 14 g) butter
• 1 large onion, (8 oz, 227 g) chopped
• 2 garlic cloves, (0.35 oz, 10 g) crushed
• 1 thumb sized piece of ginger, (0.35 oz, 10 g) finely grated
• ¼ tsp (0.0412 oz, 1.17 g) hot chili powder
• 1 tsp (0.175 oz, 5 g) turmeric
• 2 tsp (0.35 oz, 10 g) ground coriander
• ⅛ tsp (0.0208 oz, 0.585 g) cinnamon
• 400g (14 oz) can chopped tomatoes
• 300ml (10 oz) beef stock
• 1 tsp (0.175 oz, 5 g) stevia
• 2 tsp (0.35 oz, 10 g) curry spice mix
• 2 tbsp (1 oz, 28 g) double cream (optional)
• ½ small bunch coriander (2 oz, 56.75 g) , roughly chopped

Rice

• 1 ½ tsp (0.2625 oz, 7.5 g) cumin seeds
• ¾ Tbsp (.375 oz, 10.5 g) olive oil
• 2 cups (16 oz, 454 g) brown rice
• 12 cups (96 oz, 2688 g) water
• Salt, soy sauce or other desired seasonings, to taste
• Kidney bean cucumber salad
• ¾ cup (6 oz, 170.25 g) kidney beans (V&O)
• ¾ cup (6 oz, 170.25 g) chickpeas (V&O)
• ½ medium cucumber,(4 oz, 113.5 g)diced
• ¼ medium sweet white or red onion, finely chopped ½ cup (4 oz, 113.5 g)

Dressing

• 2 ½ tbsps (1.25 oz, 35 g) fresh lemon juice
• 1 ½ tbsps (0.75 oz, 21 g) extra virgin olive oil, (omit to make oil-free)
• 1 small cloves garlic, (0.175 oz, 5 g) minced very finely or grated
• 1 tsp (0.175 oz, 5 g) stevia, or a little drop of maple syrup or agave
• ¼ tsp (0.0412 oz, 1.17 g) salt, or to taste
• ¼ tsp (0.0412 oz, 1.17 g) freshly cracked black pepper, or to taste

Grilled Tempeh (VEGAN)

• 4 oz. (113.5 g) tempeh
• ¼ cup (2 oz, 56.75 g) garlic cloves
• 1 tsp (0.175 oz, 5 g) pepper
• 1 cup (8 oz, 227 g) olive oil
• 1 tsp (0.175 oz, 5 g) dried thyme
• 1 cup (8 oz, 227 g) red wine vinegar

Instructions *

1. Heat one tbsp of the oil in a casserole pot over a medium-high heat.
2. Season the beef and fry in the pot for 5-8 mins, turning with a pair of tongs half way until evenly browned. Set aside on a plate.
3. Heat the remaining oil and butter in the pan and add the onions. Fry gently for 15 mins or until golden brown and caramelized. Add the garlic, ginger, chili, turmeric, ground coriander and cinnamon and fry for two mins. Tip in the tomatoes, stock and sugar and bring to the simmer.
4. Add the beef, put a lid on top of the curry and cook over a low heat for 1 ½ – 2 hrs or until the meat is tender and falling apart. Remove the lid for the last 20 minutes of cooking. Stir through the curry spice mix and cream (if using) and season to taste.
5. Scatter over the coriander and serve with rice.

Cook the Rice

1. Add the oil and cumin seeds to a medium sauce pot. Sauté the cumin seeds in the oil over medium-low heat for 1-2 minutes, or just until the oil starts to turn golden brown. Do not let the oil burn. Add the uncooked rice to the pot and continue to stir and cook for 2-3 minutes more to toast the rice.
2. Add the water and stir to combine. Reduce the temperature as necessary to prevent overflow, but maintain a steady boil. Boil, uncovered, for 30 minutes. Drain off the remaining cooking water and return the rice to the pot. Cover the pot and let the rice rest, off the heat, for 10 minutes. Fluff, season as desired.

Cook chickpeas

1. Add them to a large pot, cover the beans with several inches of water, and bring everything to a boil. Reduce the heat and simmer until they reach your desired tenderness, 1 hour.When simmering, keep the pot lid off or on, but slightly ajar (allowing some steam to escape while cooking).
2. Remove from heat, drain and rinse and set aside to cool.
3. Add the beans then add to a large salad bowl, add the chopped cucumber and onion.
4. Whisk all of the dressing ingredients together, or put them in a jar and give them a good shake.
5. I recommend adding the stevia to taste so you get the perfect balance of tangy and sweet for you.
6. Pour the dressing over the salad and toss together well.

Grilled Tempeh

1. Place the block of tempeh on a cutting board, then thinly slice it and place the slices in a small plastic bag or a bowl.
2. Next, make the marinade. Whisk vinegar, olive oil, thyme, pepper, garlic and salt to taste. Then, pour the marinade over the tempeh (either in the bag or the bowl) and place the tempeh in the refrigerator for at least 10 minutes, or up to 4 hours, allowing it to marinate.
3. Place a grill pan on the stove top on high heat. Grill it on the first side for 4 minutes, then flip it over, brush it with a little more of the marinade and grill it for 3-4 minutes on the second side.
4. Transfer the tempeh from the grill onto a plate.
5. Before serving, brush it with any remaining marinade and sprinkle it with sea salt. Enjoy!

Mexican Rice And Chili Roasted Chicken – O

Ingredients

• 8 ounces diced tomatoes, undrained
• ½ small (2 oz) yellow onion, root end trimmed and quartered
• 1 clove (0.11 oz) garlic, roughly chopped
• ⅛ cup (1 oz. 28.4 g)olive oil
• 1 cup(8 oz, 227 g) brown rice (do not rinse!)
• 1 small jalapeño pepper (1 oz), seeded and finely chopped (scale back or omit if sensitive to spice)
• 1 ¼ cup (10 oz) vegetable broth
• ½ tbsp (0.25 oz, 7 g) tomato paste
• Salt to taste
• Red pepper flakes, optional, for extra heat
• ½ Lemon, sliced into wedges, for serving

Chicken

• ½ pound (8 oz) boneless chicken thighs
• ½ tbsp (0.25 oz, 7 g) olive oil
• ½ tbsp (0.25 oz, 7g) chili powder
• Salt to taste
• Black pepper to taste
• Lemon wedges for serving
• 2 cups (16 oz, 454g) black beans (VEGAN)

Instructions *

1. Preheat the oven to 375 degrees Fahrenheit. In a food processor or blender, combine the tomatoes, onion and garlic, and blend until smooth. In a liquid measuring cup, measure out 2 cups of the tomato mixture and discard the rest.
2. Warm the olive oil in a medium Dutch oven* over medium heat until shimmering. Add the rice and jalapeño and cook, stirring occasionally, for about 2 to 3 minutes.
3. Add the vegetable broth (watch out for splatters), tomato mixture, tomato paste (add a little extra if you’re using fresh tomatoes that aren’t super flavorful), and salt. Stir to combine, then increase the heat to medium-high and bring the mixture to a boil.
4. Cover the pot with the lid and carefully transfer it to the oven. Bake until the liquid is absorbed (the rice will look dry when you take off the lid, but don’t worry) and the rice is tender, about 1 hour 15 minutes to 1 hour 30 minutes, stirring halfway through cooking.
5. Season to taste with additional salt, if necessary. If you’d like spicier rice, add a pinch of red pepper flakes and stir again.
6. Serve with lemon wedges on the side.

Chicken

1. Preheat the oven to 375 degrees.
2. Place chicken on a sheet pan or large baking dish. Drizzle with olive oil and turn to coat. Rub with chili powder, salt, and pepper. Roast the chicken thighs in the oven until cooked through, about 15 minutes.
3. Serve with lemon wedges.

Sweet n’ Spicy Rice And Chicken Bowls – O

Ingredients

Spice mix

• 1 tsp (0.175 oz, 5 g) mild chili powder
• ½ tsp (0.088 oz,2.5 g) ground cumin
• ¼ tsp (0.0412 oz, 1.17 g) garlic powder
• ¼ tsp (0.0412 oz, 1.17 g) smoked paprika
• ⅛ tsp (0.0208 oz, 0.585 g) cayenne pepper
• Cracked black Pepper to taste
• ¼ tsp (0.0412 oz, 1.17 g) salt
• 1 Tbsp (0.5 oz, 14 g) olive oil
• 1 Tbsp (0.5 oz, 14 g) honey
• ½ tsp (0.088 oz,2.5 g) apple cider vinegar
• 2 boneless skinless chicken thighs (8 oz, 227 g)

Rice

• 1 cup (8 oz, 227 g) uncooked brown rice
• 1¾ cup (14 oz (392 g)) vegetable broth
• ½ Tbsp (0.25 oz, 7g)extra-virgin olive oil
• ½ tsp (0.088 oz,2.5 g) salt
• ½ tsp (0.088 oz,2.5 g) ground cumin
• One strip of orange zest, about 2 inches long by ½ inch wide (0.25 oz, 7g)
• ¼ tsp (0.0412 oz, 1.17 g) red pepper flakes (omit or reduce if sensitive to spice)
• 4 cups (32 oz, 908 g) water, more if needed
• 1 Tbsp (0.5 oz, 14 g) finely chopped cilantro, optional
• ½ Tbsp (0.25 oz, 7g) lemon juice

Tempeh Marinade

• 4 oz, 113.5 g plain tempeh, cubed
• 1 ½ Tbsp (0.75 oz, 21 g) peanut butter
• 1 ½ Tbsp (0.75 oz, 21 g) soy sauce
• 1 tsp (0.175 oz, 5 g) sriracha
• stevia to taste
• ½ Tbsp (0.25 oz, 7g) rice wine vinegar
• ½ tsp (0.088 oz,2.5 g) garlic powder
• 1 Tbsp (0.5 oz, 14 g) water

Bowl ingredients

• Rice (see above)
• Chicken thighs (OMNIVORE)
• Tempeh (VEGAN)
• 2 cups (16 oz, 454 g) cooked black beans (V&O)
• ½ cup (4 oz, 113.5 g) Caramelized onions
• ½ cup (4 oz, 113.5 g) Bell peppers
• 1 cup (8 oz, 227 g) ripe avocado
• ¼ cup (2 oz, 56.75 g) green onions
• ¼ cup (2 oz, 56.75 g) fresh cilantro (optional)

Instructions *

1. Begin by cooking the rice. Tempeh
2. Combine the uncooked rice and chicken broth in a small pot.Tempeh
3. Place a lid on top and bring to a boil over high heat.
4. As soon as it reaches a full boil, turn the heat down to low and let simmer for 25 minutes.
5. After 25 minutes, turn the heat off and let it sit undisturbed, with the lid in place for 10 minutes.
6. Fluff with a fork.

Chicken

1. Prepare the honey spice mix by combining the chili powder cumin, garlic, smoked paprika, cayenne, freshly cracked pepper, salt, honey, olive oil, and apple cider vinegar in a bowl.
2. Chop the chicken breast into small pieces. Add it to the bowl with the honey spice mix and toss to coat. Set the seasoned meat aside while you prepare the rest of the bowl ingredients.
3. Slice the green onions.
4. Rinse and roughly chop the cilantro.
5. Cut the avocado in half, then use a paring knife to slice or cube the flesh.
6. Heat a large non-stick skillet over medium heat. Add the chopped and seasoned chicken pieces and sauté until cooked through and slightly browned (5-7 minutes).

Tempeh

1. To make the tempeh, mix the marinade ingredients together in a container then add the cubed tempeh and mix well. Let sit for 20-30 minutes to marinate.
2. When you’re getting ready to start the recipe, preheat the oven to 425 F.
3. Place the tempeh cubes on a parchment paper-lined baking tray and bake for about 20 minutes until hot, gooey and starting to crisp.
4. Build the bowls by adding 3/4 cup cooked rice to each bowl, followed by 1/4 of each of the following: lemon juice,cooked chicken (for omnivores), tempeh (for vegans), beans, caramelized onions, bell peppers, avocado, green onions, and cilantro.

Picadillo And Brown Rice – O

Ingredients

• 1 Tbsp(0.5 oz) extra virgin olive oil(14 g)
• 1 lb (16 oz, 454g)ground beef, 80/20
• 1 (4 oz, 113.5 g)) small yellow onion, diced
• 4 (0.6 oz) garlic cloves, roughly chopped
• 1 (5 oz, 140 g) bell pepper, cored and finely chopped
• 1 (3.5 oz, 98 g) large carrot, grated
• 1 tsp (0.175 oz, 5 g) salt
• 2 tsp (0.35 oz, 10 g) chili powder
• 1 tsp (0.175 oz, 5 g)dried oregano
• 2 tsp (0.35 oz, 10 g) cumin
• ½ tsp (0.087 oz, 2.5 g)cinnamon
• 2 tbsp (1 oz, 28 g) fresh tomato
• 2 cups (16 oz)chicken stock(454 g)
• 1 large potato (10 oz), peeled and 1/2 inch diced
• 2 cups (16 oz) cooked rice for serving(454 g)
• Jalapeño peppers slices for serving
• 2 cups (16 oz) Black beans (VEGAN)(454 g)

Instructions *

1. Heat olive oil In a large skillet set over medium high heat, cook the beef with the onions, garlic, bell pepper, and carrots until meat is browned, about 8 minutes.
2. Add in the salt, chili powder, oregano, cumin, cinnamon and fresh tomato mix for 30 seconds until incorporated.
3. Add in the chicken stock and potatoes, mix to combine.
4. Turn the heat up to high and bring to a simmer.
5. Reduce the heat to medium-low and cook until potatoes are tender and the mixture has completely thickened, about 20 minutes.
6. Serve with cooked rice and peppers if you want extra heat.

Quick Salmon, Preserved Lemon & Olive Pilaf – O

Ingredients

• 240g(about 1¼ cups) (8.46 oz)brown rice
• 500ml (16.907 oz) low-sodium vegetable stock
• 2 (14 oz) large boneless and skinless salmon filets
• 1 tsp(0.174 oz) ground cinnamon(4.872g)
• 1 tsp (0.174 oz)ground cumin(4.872g)
• 1 tsp (0.174 oz)turmeric(4.872g)
• 1 preserved lemon from a jar, skin finely chopped, flesh and seeds discarded
• 130g (4.58562 oz) olives, sliced
• ¼ cup(2 oz) cilantro(56.75g)
• 2 cups (16 oz) cooked kidney beans (VEGAN)

Peas

• 2 cups (16 oz) frozen peas(454g)
• 1 (0.15 oz) garlic cloves
• 1 Tbsp(0.5 oz) olive oil(14g)
• ⅛ tsp(0.02175 oz) salt(0.6g)
• Fresh ground pepper
• Zest of ¼ lemon, optional

Instructions *

1. Put the rice in a saucepan, cover with the vegetable stock and bring to the boil.
2. Once boiling, reduce the heat to a simmer, cover and cook for 15 mins.
3. Turn off the heat and leave the rice to sit for 15 mins without removing the lid. Meanwhile, put the salmon filets on a microwaveable plate, season well and cover with cling film.
4. Cook in the microwave on high for 4 mins until just cooked.
5. When the rice is ready, stir through the spices, preserved lemon, olives, cilantro and some seasoning.
6. lake the salmon and lightly stir through the rice, trying not to break up the fish too much, then serve.

Peas

1. Rinse the peas under warm water and shake off excess liquid. Smash and peel the garlic cloves.
2. Add the butter and olive oil to a large skillet over medium-high heat.
3. Add the smashed garlic and frozen peas and cook for 2 minutes until warmed through but still bright green.
4. est the lemon.
5. Season with salt, fresh ground pepper and lemon zest. Discard the garlic cloves and serve immediately.

Seasoned Rice, Sauteed Vegetables With Brown Sugar Roasted Ham – O

Ingredients

• 2 cups (16 oz, 454 g) long grain brown rice
• ½ tsp (0.088 oz, 2.5 g) garlic powder
• ½ tsp (0.088 oz, 2.5 g) dried thyme
• ¼ tsp (0.0412 oz, 1.17 g) crushed red pepper (optional)
• ¾ tsp (0.12 oz, 3.5 g) salt
• 4 cups (32 oz, 908 g) water

Pork

• 1 lb. (16 oz, 454 g) Ham
• 2 Tbsp (1 oz, 28 g) cup brown sugar
• ¼ tsp (0.0412 oz, 1.17 g) cayenne pepper
• ¼ tsp (0.0412 oz, 1.17 g) garlic powder
• ¼ tsp (0.0412 oz, 1.17 g) paprika
• Salt to taste
• ⅛ tsp (0.0208 oz, 0.585 g) freshly cracked black pepper
• ¾ Tbsp (.375 oz, 10.5 g) olive oil

Chickpea stew

• 2 garlic cloves, (0.35 oz, 10 g) minced
• ½ yellow onion, (4 oz, 113.5 g) chopped
• 1 Tbsp (0.5 oz, 14 g) extra-virgin olive oil
• 1 cup (8 oz, 227 g) diced tomato
• 1 cup (8 oz, 227 g) cooked chickpeas
• ⅛ tsp (0.0208 oz, 0.585 g) ground cinnamon
• ⅛ tsp (0.0208 oz, 0.585 g) cumin
• ⅛ tsp (0.0208 oz, 0.585 g) ginger
• ½ cup (4 oz, 113.5 g) vegetable stock

Vegetables

• 2 medium zucchinis(12 oz, 340.5 g) (chopped)
• 2 medium carrot(12 oz, 340.5 g) (chopped)
• 1 Tbsp (0.5 oz, 14 g) butter
• 1 Tbsp (0.5 oz, 14 g) minced garlic (3 cloves)
• 1 scallion, (0.5 oz, 14 g) thinly sliced
• 2 tsp (0.35 oz, 10 g) fresh lemon juice or red wine vinegar, optional
• ¼ cup (2 oz, 56.75 g) fresh grated parmesan, pecorino cheese, or nutritional yeast, optional
• Salt and fresh ground black pepper

Instructions *

1. Combine the rice, garlic powder, thyme, red pepper, salt, and water in a heavy bottomed pot. Give it a brief stir to evenly distribute the ingredients.
2. Place a lid on the pot and bring the water up to a boil over high heat. Once it reaches a full boil, turn the heat down to low and let it simmer for 40 minutes.
3. After 40 minutes, turn the heat off and let it rest with the lid in place for 5 minutes more. After 5 minutes without heat, fluff the rice and serve, or refrigerate until ready to eat.

Ham

1. reheat the oven to 400ºF. In a bowl, combine the brown sugar, cayenne, garlic powder, paprika, salt, pepper, and olive oil.
2. Place the ham on a parchment lined baking sheet or in a large casserole dish with the fat cap facing up. Begin packing the brown sugar and spice mixture all over the surface of the ham (no need to get the bottom). The moisture from the ground pork should help the sugar mixture stick to the surface.
3. Transfer the ham to the oven. Roast at 400ºF for ten minutes, then reduce the heat to 350ºF and continue to roast for about 15 minutes per pound of roast, or until the internal temperature reaches 145ºF. Always use a meat thermometer just to be sure.
4. After roasting, let the ham rest for 10 minutes before slicing into ½-inch thick slices and serving.

Chickpea Stew

1. Mince the garlic, and chop the onion into small pieces. Place a saucepan onto the stove over medium-high heat. Drizzle in the olive oil, followed by the chopped garlic and onion. Allow the garlic and onion to cook for 2 to 3 minutes.
2. Next, place the diced tomatoes, cooked chickpeas, ground cinnamon, cumin, ginger, and vegetable stock into the saucepan. Cook on medium-high heat for 25 minutes.
3. After 25 minutes, take the stew off the stove. Serve with rice.

Vegetables

1. lice the zucchinis and carrots into rounds, half moons or into bite size pieces.
2. Melt the butter in a wide skillet over medium-high heat. Add the zucchini, carrot and garlic and cook, stirring occasionally until the zucchini and carrot is browned in places and tender, 3 to 5 minutes.
3. Turn off the heat, and then stir in the scallions, a squeeze of lemon juice, and cheese (if using). Taste, and then season with a pinch of salt and black pepper. Serve immediately.

Teriyaki Beef And Vegetables With Brown Rice – O

Ingredients

• ½ lb (8 oz, 227 g) beef steak sliced against the grain and cut into bite size pieces
• 2 Tbsp (1 oz, 28 g) tapioca flour
• 1 ½ Tbsp (0.75 oz, 21 g) olive oil divided
• ½ garlic clove (0.088 oz,2.5 g) minced
• ¼ tsp (0.0412 oz, 1.17 g) ginger minced
• ¼ cup (2 oz, 56.75 g) soy sauce
• 2 Tbsp (1 oz, 28 g) apple cider vinegar
• 2 tbsp (1 oz, 28 g) brown sugar
• ¼ tsp (0.0412 oz, 1.17 g) olive oil
• ¼ tsp (0.0412 oz, 1.17 g) fish sauce
• ½ tsp (0.088 oz,2.5 g) tapioca flour + ½ tbsp water

Teriyaki Tempeh (VEGAN)

• 4-ounce (113.5 g) block tempeh
• ½ medium head (8 oz, 227 g) broccoli, chopped
• ½ medium bell pepper, (4 oz, 113.5 g) chopped
• 1 small zucchini, (8 oz, 227 g) chopped
• ¼ cup (2 oz, 56.75 g) soy sauce (tamari for gluten-free)
• ¼ cup (2 oz, 56.75 g) water
• 2 Tbsp (1 oz, 28 g) brown sugar
• 1 Tbsp (0.5 oz, 14 g) white vinegar
• ½ Tbsp (0.25 oz, 7g) sesame oil
• 2 cloves garlic, minced (0.35 oz, 10 g)
• ¼ tsp (0.0412 oz, 1.17 g) ground ginger
• 1 Tbsp (0.5 oz, 14 g) tapioca flour
• 2 Tbsp (1 oz, 28 g) cold water

Brown rice

• 2 cups (16 oz, 454 g) brown rice
• 12 cups (96 oz, 2688 g) water
• Salt, soy sauce or other desired seasonings, to taste

Instructions *

1. Toss the beef in the tapioca flour and place in the fridge for 10 minutes while you are making the sauce and heating up the oil.
2. Heat 1 tablespoon of oil in a large skillet. When the oil is nice and hot add in the steak (I had to do two batches to avoid overcrowding the pan). Sauté until browned on both sides, 3-4 minutes. Remove from the pan and set aside.
3. Add the remaining ½ tablespoon of oil to the same pan. Add in garlic and ginger and cook for 1-2 minutes.
4. In a small bowl combine soy sauce, apple cider vinegar, brown sugar, olive oil and fish sauce.
5. Pour the soy sauce mixture into the pan and bring to a simmer and cook for 2-3 minutes.
6. In a small bowl mix together the tapioca flour and water.Slowly pour in the tapioca flour mixture, whisking continuously. Continue to cook until your desired thickness. Add steak back to the pan and toss to coat the beef with the sauce.
7. Serve immediately with green onions and sesame seeds if desired

Teriyaki Tempeh

1. Preheat the oven to 375ºF. Lightly grease a baking sheet.
2. Cut the tempeh into 1/2-inch cubes and place on the baking sheet. Add broccoli, bell pepper, and zucchini to the baking sheet.
3. In a medium saucepan, add soy sauce, water, sugar, white vinegar, sesame oil, garlic, and ginger; whisk to combine. Bring to a boil, then reduce heat to low. Simmer for 5 minutes.
4. To a small bowl, add tapioca flour and cold water. Whisk until smooth, making sure there are no lumps. Pour tapioca flour slurry into the pot; whisk to combine. Simmer for 5 minutes, until the sauce has thickened. Remove from heat.
5. Pour teriyaki sauce over tempeh and vegetables. Toss to evenly coat.
6. Bake for 25 minutes.

Tomato Brown Rice Pilaf With Baked Tilapia – O

Ingredients

• 1 cup(8 oz. 227 g) brown rice
• 1 tbsp (1 oz, 28 g)olive oil
• 1 small yellow onion (4 oz) finely chopped
• 2 garlic cloves (0.22 oz) minced
• ⅛ cup (1 oz, 28.4 g)tomato paste
• ½ tsp (0.08 oz, 2.5 g) cumin
• ¼ tsp (0.04 oz, 1.25g) cinnamon
• 1 tomato (5 oz) seeded and finely chopped
• ½ tsp (0.08 oz, 2.5 g) salt
• 1 ½ cups (12 oz) vegetable broth or chicken broth
• ⅛ cup(1 oz, 28.4 g) fresh cilantro leaves for garnish (optional)

Fish

• 2 tilapia loins, about 4 oz. each
• ½ tbsp (0.25 oz, 7 g)olive oil
• 1 ½ tbsps (0.75) unsalted butter
• 2 cloves (0.22) garlic minced
• ½ tsp (0.08 oz, 2.5g)fresh thyme
• ¼ tsp (0.04 oz. 1.25g) paprika
• ½ tsp (0.08 oz, 2.5g)oregano
• ¼ cup (2 oz, 56.75g)chicken stock
• 1 small lemon, cut in half with one half sliced and the other half squeezed
• Salt and pepper, to taste
• Fresh parsley, chopped for garnish

Tofu

• 1 ½ tbsps (0.75 oz) soy sauce
• 1 tbsp (0.5 oz, 14 g) lemon juice
• 1 tsp (0.174 oz, 4.9g) olive oil
• ¼ tsp (0.04 oz, 1.25g)garlic powder
• ¼ tsp (0.04 oz, 1.25g)dried thyme
• ¼ tsp (0.04 oz. 1.25g)sage
• ⅛ tsp (0.02 oz, 0.6g)black pepper
• 7 ounce or 200 gram package extra firm tofu, drained and pressed for at least 30 minutes

Instructions *

1. Place the rice in a mesh sieve and rinse with cold water while agitating the rice with your hands to release as much starch as possible, until the water runs clear. Set aside.
2. Heat oil in a large pot over medium heat. Add onions and cook, stirring occasionally, until softened, 2-3 minutes. Add garlic and cook until fragrant, one minute more.
3. Stir in rinsed rice, tomato paste, cumin, cinnamon, chopped tomatoes, and salt, and cook until well combined, about 2 more minutes.
4. Add vegetable stock and bring mixture to a boil. Reduce heat; cover and simmer for 45 minutes, or until liquid is absorbed and rice is tender.
5. Remove from heat and allow the rice to steam covered for 5 more minutes. Uncover and fluff with a fork.
6. Sprinkle with fresh cilantro and serve.

Tofu

1. Stir the soy sauce, lemon juice, olive oil, garlic powder, thyme, sage, and pepper together in a small bowl.
2. 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.
3. 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.
4. Enjoy the tofu immediately or store it in a sealed container or bag in the refrigerator for 2-3 days.

Tilapia

1. Preheat oven to 400℉/205℃. Rinse the fish loins or filets, dry them, then rub them with seasoned salt and pepper.
2. Place fish in an ungreased 9″x13″ baking dish and set aside. Heat oil over medium heat in a large pan or skillet, and then add butter, garlic, thyme, paprika, and oregano pepper. Stir for about a minute.
3. Pour chicken broth and about 1-2 teaspoons lemon juice from a freshly squeezed lemon into the butter sauce. (Start with a teaspoon and adjust to taste, then lightly season sauce with salt if desired). Then pour the sauce over the fish and proceed with baking.
4. Bake, uncovered, at 400℉/205℃ for 10-15 minutes or until fish flakes easily with a fork. Garnish with fresh chopped parsley.
5. Enjoy!

Vegetable Fried Rice – O

Ingredients

1. 2 Tbsp (1 oz, 28 g) olive oil
2. 2 eggs, whisked together
3. 1 small white onion, (8 oz, 227 g) finely chopped
4. 2 medium carrots, (8 oz, 227 g) finely chopped
5. 1 cup (8 oz, 227 g) cabbage
6. ½ cup (4 oz, 113.5 g) frozen peas
7. ½ cup (4 oz, 113.5 g) Red Bell Pepper
8. ¼ tsp (0.0412 oz, 1.17 g) salt, more to taste
9. 1 Tbsp (0.5 oz, 14 g) grated or finely minced fresh ginger
10. 2 large cloves garlic, (0.35 oz, 10 g) pressed or minced
11. ⅛ tsp (0.0208 oz, 0.585 g) red pepper flakes
12. 2 cups (16 oz, 454 g) cooked brown rice
13. 2 Tbsp (1 oz, 28 g) soy sauce
14. 3 green onions, (1 oz, 28 g) chopped
15. 1 tsp (0.175 oz, 5 g) toasted sesame oil
16. 1 cup (8 oz, 227 g) Tofu, crumbled

1. Have all of your ingredients prepped and within an arm’s reach from the stove. Also have an empty bowl nearby for holding the cooked eggs and veggies. I’m suggesting that you start over medium-high heat, but if at any point you catch a whiff of oil or food burning, reduce the heat to medium.
2. Warm a large cast iron or stainless steel skillet over medium-high heat until a few drops of water evaporate within a couple of seconds. Immediately add 1 ½ teaspoons of oil and swirl the pan to coat the bottom. Add the scrambled eggs and swirl the pan so they cover the bottom. Cook until they are just lightly set, flipping or stirring along the way. Transfer the eggs to a bowl.
3. In another pan, add 1 tablespoon of oil. Add the onion and carrots and cook, stirring often, until the onions are translucent and the carrots are tender, about 3 to 5 minutes.
4. Add the remaining veggies and salt. Continue cooking, stirring occasionally (don’t stir too often, or the veggies won’t have a chance to turn golden on the edges), until the veggies are cooked through and turning golden, about 3 to 5 more minutes.
5. In the meantime, use the edge of your spatula or a spoon to break up the scrambled eggs into smaller pieces. Use a big spatula or spoon to transfer the contents of the pan to another bowl. Return the pan to heat and the remaining oil. Add the ginger, garlic and red pepper flakes, and cook until fragrant while stirring constantly, about 30 seconds.
6. Add the rice and mix it all together. Cook, stirring occasionally, until the rice is hot and starting to turn golden on the edges, about 3 to 5 minutes. Add the green onions, and stir to combine. Add the cooked veggies and stir to combine. Remove the pan from the heat and stir in the soy sauce or tamari and sesame oil.
7. Taste, and add a little more soy sauce if you’d like more soy flavor (don’t overdo it or it will drown out the other flavors). If the dish needs an extra boost of overall flavor. Divide into bowls and serve immediately. Separate rice for vegan before mixing eggs. Serve with crumbled tofu in place of the eggs for vegan.