Vegan Potato Recipes Charles

Baked Potato And Curried Red Lentil Soup – V

Ingredients

• 6 small (24 oz) yukon gold potatoes, peeled & halved
• 2 tbsp (1 oz, 28 g) olive oil
• ½ tsp (0.083 oz) salt
• pinch black pepper

Lentil soup

• 1 cup (8 oz) lentils
• 1 carrot (2 oz), diced
• 3 ½ cups (28 oz) vegetable broth
• 1 tbsp (0.5oz, 14g) fresh ginger, grated
• ¼ cup (2 oz) onion, chopped
• 1 tbsp (0.5oz, 14g) curry powder
• 2 tbsp (1 oz, 28 g) + 2 tsp (0.35 oz, 10 g) tomato paste
• 7 oz coconut milk
• ½ tsp (0.083 oz)salt
• ½ tsp (0.083 oz) cumin
• ¼ tsp (0.042 oz) coriander
• Sausages (OMNIVORE)

Instructions *

1. Preheat the oven to 425F. Line a baking sheet with aluminum foil.
2. Toss the peeled and halved potatoes in olive oil, salt, and pepper (in a bowl or on the pan). Place potatoes flat side down and cook for ~15 minutes. The potatoes may not be golden yet. They may stick to the pan. Take a thin spatula and slightly nudge them off.
3. Flip and cook for an additional 12-15 minutes or until tender and brown. Serve with sausages in addition to lentil soup for omnivores.

Lentil Soup

1. Stir together everything in the slow cooker.
2. Cook on low for 6 hours or until lentils are fully cooked. This soup can be blended for a smooth version. Consider topping with yogurt, cilantro, jalapenos, or diced red peppers.

Baked Potatoes and Green Peas – V

Ingredients

• 4 large Yukon Gold potatoes, roughly 2 lb (32 oz, 908 g), scrubbed clean of any dirt
• 2 tbsp (1 oz, 28 g)olive oil
• 1 Tbsp (0.5 oz, 14 g) butter
• Pinch of salt (each potato)
• Pinch of freshly-cracked black pepper (each potato)

Peas

• 4 cups (32 oz, 908 g) green peas (V&O)
• 4 garlic clove (0.7 oz, 20 g)
• 1 Tbsp (0.5 oz, 14 g) olive oil
• Fresh ground pepper
• Zest of ¼ lemon, optional
• 4 each (8 oz, 227 g) Bacon or Sausages (OMNIVORE)

Instructions *

1. Heat oven to 450°F (232 °C ). Using a dinner fork or a small paring knife, poke the potato at least 10 times on all sides.
2. Place the potato on the oven wire rack with a baking sheet beneath the rack. Bake for 25 minutes.
3. Remove the baking sheet from the oven. Using a pastry brush, brush the outside of the potato with olive oil until completely coated on all sides. Sprinkle the potato with a pinch of Kosher salt and pepper, and place the potato back on the baking sheet reverse-side-up, so that it can cook evenly on both sides. Bake for an additional 20 minutes.
4. Using an oven mitt, carefully squeeze the potato to check for doneness. If the insides are soft and give in under pressure, remove the potato from the oven. Otherwise, continue cooking in 5-minute increments until the potato is soft.
5. Using a small paring knife, slice halfway through the potato lengthwise. Then give it a gentle squeeze to open. Serve immediately, with your desired toppings.

Peas

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

Breakfast Potato with Baked Beans – V

Ingredients

• 6-8 (40 oz) potatoes, diced
• 3 (15 oz) zucchini
• A drizzle of olive oil
• 2 (0.2 oz) cloves garlic
• Salt to taste
• Ground black pepper to taste
• Dill for garnish
• 2 cups (16oz, 454g) baked beans
• Scrambled eggs (OMNIVORE)

Instructions *

1. Dice potatoes into cubes. Drizzle olive oil in a pan and add diced potatoes.
2. While potatoes are sauteing, dice the zucchinis and pour diced zucchinis in another pan to saute.
3. Take out the cooked zucchini and pour onto a paper towel to drain excess oil. After potatoes have cooked, add minced garlic cloves, salt and black pepper and stir.
4. Cover for about 2 minutes. Add cooked zucchinis and stir again. Serve with baked beans for vegans and scrambled eggs for omnivores.

Easy Tofu Scramble With Pan Fried Potatoes – V

Ingredients

• 2 pounds(32 oz,908g) small-to-medium yellow potatoes
• ¼ tsp(0.04 oz) fine sea salt(1.25 g)
• 4 Tbsp(2 oz) olive oil, divided(56 g)
• ¼ tsp(0.04 oz) garlic powder(1.25g)
• ¼ tsp(0.04 oz) onion powder(1.25g)
• Freshly ground black pepper, to taste
• 2 tbsp (1 oz, 28 g)(1 oz) chopped chives and/or green onion

Chicken thighs

• 2 tbsp (1 oz, 28 g)(1 oz) olive oil
• ½ Tbsp(0.25 oz) unsalted butter(7 g)
•  (32 oz) medium chicken thighs
• ½ Tbsp(0.25 oz) all-purpose flour(7g)
• ½ tsp(0.087 oz) salt(2.5g)
• ¼ tsp (0.04 oz)freshly ground black pepper(1.25 g)
• 1 (0.15 oz) clove garlic, minced
• ⅓ 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 *

1. To prepare the potatoes, scrub clean if necessary and rinse under running water.
2. Remove and discard any nubby sprouting areas. Place the potatoes in a large Dutch oven or soup pot.
3. Fill the pot with water until the potatoes are submerged and covered by 1 inch of additional water.
4. 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).
5. 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.
6. 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.
7. 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.)
8. 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.
9. Finally, sprinkle them lightly with freshly ground black pepper. Bake until the potatoes are golden on the edges, about 25 to 30 minutes.
10. 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

1. 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.
2. 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.
3. 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.

Garlic Brussels Sprouts Potatoes And Baked Tofu – V

Ingredients

• 2 lb (32 oz, 908 g) potatoes, peeled and precooked
• 5 cloves garlic,(1 oz, 28 g) minced
• 1 cup (8 oz, 227 g) onions, chopped
• 1 Tbsp (0.5 oz, 14 g) garlic powder, optional
• 2 cups (16 oz, 454 g) Brussels sprouts, cleaned and halved
• ¼ cup (2 oz, 56.75 g) olive oil
• salt, pepper to taste

Tofu

• 7 ounces (196 g) firm tofu
• ½ Tbsp (0.25 oz, 7g) olive oil
• ½ Tbsp (0.25 oz, 7g) tapioca flour
• ¼ tsp (0.0412 oz, 1.17 g) garlic powder
• ⅛ tsp (0.0208 oz, 0.585 g) black pepper

Chicken (OMNIVORE)

• 2 chicken thighs(8 oz, 227 g)
• ½ Tbsp (0.25 oz, 7g) olive oil
• ½ tsp (0.088 oz,2.5 g) salt
• ½ tsp (0.088 oz,2.5 g) garlic powder
• ½ tsp (0.088 oz,2.5 g) onion powder
• ½ tsp (0.088 oz,2.5 g) Italian seasoning
• ¼ tsp (0.0412 oz, 1.17 g) black pepper
• ¼ tsp (0.0412 oz, 1.17 g) paprika

Instructions *

1. 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.
2. 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.
3. 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.
4. Roast everything for about 10 minutes at 220C/425F. Then add potatoes, and continue roasting for an extra 15 minutes.

Chicken

1. Preheat oven to 400 degrees. Line a large baking sheet with foil for easy cleanup and set aside.
2. 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.
3. 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

1. 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).
2. 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.
3. 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.
4. 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.
5. 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.
6. 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!

Italian Style Roast Potato & Cabbage Wedges With Tomato & Lentils – V

Ingredients

Cabbage wedges

• ¼ cup (2 oz, 56.75 g) extra virgin olive oil
• 3 garlic cloves, (0.5 oz, 14 g) crushed
• 1 cabbage, (32 oz, 908 g) outer leaves removed, each cut into 6 wedges

For the potatoes

• 1 lb (8 oz, 227 g) yukon gold potatoes
• ½ Tbsp (0.25 oz, 7g) olive oil
• 1 lemons, zested

For the lentils

• ½ Tbsp (0.25 oz, 7g)olive oil
• 1 onions, (8 oz, 227 g) finely chopped
• 1 small celery stalks(4 oz, 113.5 g), finely chopped
• ½ cup (4 oz, 113.5 g) lentils (V&O)
• 1 cup (8 oz, 227 g) chopped tomatoes
• 1 – 2 vegetable broth cubes (to taste)
• 2 tbsp (1 oz, 28 g) sundried tomato purée
• 1 tbsp (0.5 oz) red wine vinegar
• small bunch of basil , finely chopped, plus a few whole leaves to serve

For the black olive pangrattato

• 1 Tbsp (0.5 oz, 14 g) olive oil
• 1 garlic clove, (0.175 oz, 5 g) crushed
• 1 tsp (0.175 oz, 5 g) chili flakes
• ½ cup (4 oz, 113.5 g) Panko breadcrumbs
• ½ lemon, zested
• ¼ cup (2 oz, 56.75 g) Kalamata olives, pitted and roughly chopped

Sauteed beef (OMNIVORE OPTION)

• ½ lb. (8 oz, 227 g) beef thinly sliced
• 1 ½ Tbsp (0.75 oz, 21 g) hoisin sauce
• ½ tsp (0.088 oz,2.5 g) soy sauce
• ¾ Tbsp (.375 oz, 10.5 g) tapioca flour
• ¼ tsp (0.0412 oz, 1.17 g) ground black pepper
• ½ green bell pepper (4 oz, 113.5 g) sliced into thick strips
• ½ red bell pepper (4 oz, 113.5 g) sliced into thick strips
• ¼ cup (2 oz, 56.75 g) olive oil

Instructions *

1. Heat the oven to 350F/180C fan/gas 6.
2. Bring a large pan of water to the boil and blanch the potatoes for 10-12 mins until tender, then drain and leave to cool.
3. For the cabbage, mix together the oil and garlic, rub all over the wedges, season, then spread out on a large baking tray. Roast on the top shelf for 15 mins.
4. While the cabbage is cooking, put the new potatoes onto a large baking tray and gently crush with the back of a spoon or a masher, so they split open slightly. Drizzle over the oil and some seasoning, then stir in the lemon zest.
5. Once the cabbage has had 15 mins, put the potatoes on the top shelf of the oven and move the cabbage to the bottom. Cook for 45 mins, turning everything halfway through.
6. For the lentils, heat the oil in a medium saucepan and fry the onions and celery until soft and translucent, about 10-15 mins.
7. Tip in the lentils, tomatoes, 450ml water, vegetable broth, tomato purée and vinegar, bring to the boil and simmer uncovered for 30-35 mins, stirring occasionally until the lentils are soft and cooked through.
8. If the mixture gets a little dry, add a splash of water to stop it sticking. Stir in the basil and an extra 50ml boiling water to loosen the mixture. Season well.
9. While the lentils are cooking, make the pangrattato. Heat the oil in a large frying pan, fry the garlic and chili for 30 seconds, then add the breadcrumbs. Toast until golden and crunchy, then tip in the lemon zest and olives and fry for a further 3 mins. Set aside to cool.
10. To serve, spoon kidney beans onto each plate, put a cabbage wedge on top and sprinkle over the pangrattato. Garnish with the extra basil and serve the potatoes on the side.

Beef

1. Combine beef, hoisin sauce, soy sauce, and ground black pepper. Mix well. Let it stand for 5 minutes.
2. Add Tapioca Flour into the bowl. Mix until all ingredients are well distributed. Set aside.
3. Heat oil in a pan. Fry bell peppers for 1 minute. Stir once in a while. Remove bell peppers from the pan, Set aside.
4. Using the remaining oil, stir fry marinated beef until it starts to brown. Add fried bell peppers and toss until all ingredients are distributed.
5. Transfer beef stir fry to a serving plate.

Mashed Potato And Tofu With Vegan Gravy – V

Ingredients

• 1 pound (16 oz) potatoes
• 2 tbsp (1 oz, 28 g) melted vegan butter sub regular butter
• ¼ tsp (0.4 oz) salt
• ¼ -⅜ cup (3 oz) coconut milk sub whole milk

Vegan gravy

• ½ cup (4 oz, 113.5g) vegetable broth
• ¼ tsp (0.04 oz, 1.25g) onion powder
• ¾ tbsp (0.375 oz, 10.5g) nutritional yeast
• ¼ tbsp (0.125 oz, 3.5 g) soy sauce
• ⅛ tsp (0.02 oz, 0.6 g) mustard
• 1 tbsp (0.5 oz, 14 g) wheat flour

Tofu/Chicken

Marinade

• ⅓ cup (2.67 oz) freshly squeezed lemon juice (from about 2 lemons)
• 4 cloves (0.45 oz) garlic, minced
• 1 tbsp (0.5 oz, 14 g)mustard
• 1 tbsp (0.5 oz, 14 g)dried Italian seasoning
• ½ tsp (0.08 oz,2.5g )salt
• ¼ tsp (0.04 oz, 1.25 g)freshly ground black pepper
• 3 tbsps (1.5 oz, 42 g)olive oil
• 7 ounces extra-firm tofu, drained, cut, and pressed (VEGAN)
• 2 skinless (10 oz) chicken breasts or thighs (OMNIVORE)

Instructions *

1. Feel free to peel your potatoes or leave the skins on.
2. Then cut them into 1-inch cubes (about 2.5 cm) and transfer to a large pot full of cold water.
3. Bring to a boil and then cook over medium heat for 15-20 minutes or until the potatoes are fork-tender.
4. Drain the potatoes. Return the potatoes to the pot and cook over medium-high heat for about 2-3 minutes, stirring occasionally, to help cook off some of the remaining steam within the potatoes. (This step is optional.)
5. Mash the potatoes using a potato masher or an immersion blender if you want.
6. Add the oil and stir with a spoon until well combined. Add the salt and stir again. Finally, pour in the milk (hot or room temp is better but you can use cold milk) a little at a time until it’s fully incorporated. Use more or less milk, depending on the consistency you’re looking for.
7. Serve your vegan mashed potatoes immediately (Add some ground black pepper on top for garnish, but it’s completely optional)

Vegan Gravy

1. 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.
2. Serve with mashed potatoes.
3. This gravy keeps well for up to a week in the fridge.

Tofu/Chicken

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.
4. Place on a lined tray and bake for 30 minutes or till cooked through. Serve with mashed potatoes.

Pan Fried Potatoes With Tofu Scramble – V

Ingredients

• 1 pound (16 oz) potatoes
• 2 tbsp (1 oz, 28 g) olive oil
• 2 tbsp (1 oz, 28 g) butter (or 2 tbsp (1 oz, 28 g) olive oil, for vegan)
• ½ tsp (0.08oz, 2.5g) salt
• ½ tsp (0.08oz, 2.5g)smoked paprika
• ¼ tsp (0.0417 oz) garlic powder
• ¼ tsp (0.0417 oz) dried thyme

Tofu scramble

• 12 ounce block firm tofu
• 1 Tbsp (0.5oz, 14g) olive oil
• ½ tsp (0.08oz, 2.5g) salt
• Fresh ground pepper
• ¼ tsp (0.0417) garlic powder
• ⅛ tsp (0.0208 oz)cumin
• 4 eggs (OMNIVORE)

Instructions *

1. Wash the potatoes. Cut them into thin slices, about 1/4” inch thick.
2. Heat the butter and olive oil in a large skillet over medium high heat. Add the potatoes and cook for 10-12 minutes until browned, flipping occasionally until all sides are browned. Sprinkle with seasoning and serve hot.

Tofu Scramble

1. Drain the tofu container, then pat the tofu dry with a clean dish towel. Place the tofu in a large bowl and use your fingers to break the tofu into bite-sized irregular shaped pieces.
2. Stir in the olive oil, turmeric, salt, and pepper. Add the cumin and garlic powder to a dry skillet. Cook on medium heat for 1 minute until fragrant. Stir in the tofu and increase the heat to medium high.
3. Cook for 5 minutes, stirring occasionally, until heated through and starting to lightly brown. Remove from heat and dish onto serving plates. Serve with toast or pan fried potatoes.

Potato And Beans Casserole – V

Ingredients

• 320g (11.3 oz) potatoes
• 1 tbsp(0.5 oz, 14 g) olive oil
• 2 (8 oz) small onions, chopped
• 2 (0.22 oz) cloves garlic, crushed
• 2 tsp (0.35 oz, 10 g) paprika
• 800g (28.2 oz) chopped tomatoes
• 1 tsp (0.174 oz, 4.9 g)dried mixed herbs
• 400g (14.1 oz) chickpeas (V&O)
• 400g (14.1 oz) pinto beans (V&O)
• Freshly ground black pepper
• (8 oz) Sausages (OMNIVORE)

Instructions *

1. Place the potatoes in a small saucepan, cover with cold water, bring to the boil and simmer for 5 minutes.
2. Meanwhile, in a medium saucepan, measure out the olive oil and put on a medium heat. Add the chopped onion and cook, stirring, until transparent. Add the garlic and paprika and cook for 1 minute, stirring.
3. Add the chopped tomatoes, mixed herbs and baby potatoes and stir. Add half a can of water if required, and bring to a simmer point.
4. Cover and simmer for 10 minutes. Add the chickpeas, beans and some black pepper.
5. Bring back to a simmering point and simmer with the lid off for a further 8 minutes, until the carrots and potatoes are just tender and the sauce has thickened slightly, stirring occasionally.
6. Taste the sauce and season with extra black pepper if necessary. Serve on warmed plates, ensuring the potatoes are evenly divided between each portion, and garnish.
   Saute sausages and serve omnivores.

Potato with Avocado And Veggie Sandwich – V

Ingredients

• 8 slices vegan bread (sliced)
• 2 avocados (12 oz, 340.5 g), sliced
• 1 cucumber, (8 oz, 227 g) sliced
• 2 tomatoes, (8 oz, 227 g) sliced
• ½ cup (4 oz, 113.5 g) of bean sprouts
• ½ cup (4 oz, 113.5 g) sliced banana peppers
• 2 tsp (0.35 oz, 10 g) Yellow mustard
• Salt & pepper to taste

Mashed potatoes

• 6-8 large Yukon Gold potatoes (32 oz, 908 g)
• Water to cover
• ½ tsp (0.088 oz,2.5 g) ground black pepper
• 5-6 minced garlic cloves (0.75 oz, 21 g)
• ¼ cup (2 oz, 56.75 g) vegan butter (such as Earth Balance-melted/softened)

Instructions *

1. Toast all slices of bread.
2. Place all ingredients on four slices of bread.
3. Spread mustard on top of the other four slices of bread and cover vegetables.
4. Serve with mashed potatoes.

Mashed Potatoes

1. For creamier mashed potatoes, peel your potatoes at this time. Otherwise, just halve your potatoes and place in a large saucepan or pot and cover with water by ~1 inch. Bring to a light boil over high heat and cook for 25-30 minutes or until very tender. They should effortlessly slide off a knife when pierced.
2. While the potatoes are cooking, measure the vegan butter.
3. Once tender, drain your potatoes and place them back in the hot pot off the heat for 1 minute to evaporate any additional water. Mash your potatoes using a potato masher until fluffy.
4. Add in vegan butter, garlic, salt, and black pepper and stir to combine. Taste and adjust seasonings as needed.

Potato Quinoa Tofu Bowl – V

Ingredients

For the Pickled Red Onion

• 1 (6 oz) red onion, thinly sliced
• ½ cup (4 oz) white vinegar
• ½ cup (4 oz) water
• 1 tbsp(0.5oz, 14g) sugar
• ½ tsp (0.083 oz) salt

For the Mint Cilantro Dressing

• ½ cup (4 oz) hemp seeds
• ½ cup (4oz) water
• ¼ cup (2 oz) cilantro leaves, stems picked out
• ¼ cup (2 oz) picked mint leaves, stems picked out
• 2 tbsp (1 oz, 28 g) lime juice
• 2 cloves (0.2 oz) garlic
• 1 tbsp (0.5oz, 14g) olive oil
• salt or more to taste
• pepper, to taste

For the Sweet Potato Tofu Bowls

• 7 ounce extra firm tofu, cubed
• 1 tbsp (0.5oz, 14g) soy sauce or tamari
• 1 tsp (0.174oz, 4.9g) cayenne
• 1 tsp (0.174oz, 4.9g) garlic powder
• 2 cups (16 oz) potato, chopped into rounds or cubes
• 4 tsp (0. 67 oz) olive oil, divided
• 1 tsp (0.174oz, 4.9g) chili flakes
• salt and pepper
• 1 tsp (0.174oz, 4.9g) paprika
• 4 cups (32 oz) kale
• 2 tbsp (1 oz, 28 g) lemon juice
• 1 cup (8 oz) cooked quinoa
• 1 cup (8 oz) cooked green lentils
• ½ avocado per bowl
• Sausages (OMNIVORE)

Instructions *

Pickled Red Onion

1. Boil water then pour into a container large enough to fit the red onion along with the vinegar, salt and sugar. Stir well to dissolve the sugar.
2. dd the red onion, making sure it’s all submerged. You can top it off with extra vinegar if needed. Set aside for 30 minutes to “pickle”.

Tofu

1. Preheat the oven to 400 F and start bringing two pots of water to a boil on the stovetop.
2. Add the tofu, cayenne, garlic powder, soy sauce and a pinch of salt and pepper to a bowl and toss to coat the tofu. Evenly spread out on a baking tray lined with parchment. Bake for 20-25 minutes until browned and crispy.

Bake the Potato

1. Add the sliced potato to the bowl you used for the tofu and add 2 tsp (0.35 oz, 10 g) of the olive oil, chili flakes,
   paprika and a pinch of salt and pepper. Toss to coat.
2. Spread the potato on a baking tray and bake for 20-30 minutes until tender and browned.

Make the Dressing

1. Place all ingredients in a small blender and blend until completely smooth. Store in an airtight container until ready to use. The dressing may discolor slightly due to oxidation, this is normal.
2. Add the chopped kale to a bowl with the remaining 2 tsp (0.35 oz, 10 g) of olive oil and the lemon. Massage with your hands for 1-2 minutes until softened.
3. Divide the kale between 4 bowls. Top each with ¼ cup cooked lentils and ¼ cup quinoa. Divide the potato between the bowls. Add tofu to vegan bowls and sausages to omnivore bowls. Add avocado, pickled red onions and top each with dressing (leave avocado and dressing off until serving).

Potato Salad With Crushed Tofu – V

Ingredients

• 750g(26.455 oz) small potatoes, cut into halves or quarters
• 1 tbsp(0.5 oz) lemon juice(14 g)
• ½ red onion (3.5 oz) , finely chopped
• 3 tbsp(1.5 oz) olive oil(42 g)
• 100g(3.527 oz) olives

Tofu

• 150 grams (5.29 oz) Firm Tofu
• ½ (3.5 oz) whole onion
• 2 (1.5 oz) Jalapeno Peppers
• 5 (0.75 oz) cloves Garlic
• 4 tbsp(2 oz) olive oil(56 g)
• 1 ½ tbsps(0.75 oz) paprika(21 g)
• 1 tbsps(0.5 oz) Soy Sauce(14 g)
• 1 tbsps (0.5 oz)Fish Sauce(14 g)
• 1 tbsps (0.5 oz)stevia(14 g)
• 1 tbsps (0.5 oz)Sesame Oil(14 g)
• Few shakes Sesame Seeds
• Boiled eggs – to serve (OMNIVORE)

Instructions *

1. Cook the potatoes in boiling salted water for 15-20 mins until tender, then drain well and tip into a large bowl.
2. Tip the lemon juice, harissa, salt and pepper into a bowl and whisk well, then add the onion and olive oil and whisk again.
3. Pour over the potatoes and olives, toss well, then leave to cool. Can be covered and chilled for up to 1 day.

Tofu

1. Finely dice ½ an Onion into fine pieces.
2. Then dice the onion into small pieces as well. Finely dice 2 jalapeno peppers as well.
3. Then finely mince 5 cloves of Garlic. Remove 150g of tofu from packaging.
4. Smash tofu with the back of your knife – smoosh into small curds.
5. Place the frying pan on MEDIUM heat. Place 4tbsps of olive oil into the frying pan.
6. Once oil is hot, place in minced onion, spring onion, chili pepper and garlic – do NOT add the smashed tofu just yet!
7. Stir-fry it all around until the onions start to turn translucent.
8. Then add in paprika. Stir-fry it in until the oil turns red – into a chili oil.
9. Then add-in the smashed tofu. Stir-fry it in the chili oil for 2 minutes.
10. After 2 minutes, a lot of moisture will have evaporated from the pan.
11. Now it’s a good time to add our seasoning: Place in Soy Sauce, Fish Sauce.
12. Give it a quick stir. Continue by adding-in stevia and Sesame Oil.
13. Stir-fry now for a final 2 minutes.
14. Then turn the heat off – garnish with a few shakes of sesame seeds.
15. Scoop some onto a bowl of potato salad.

Potatoes And White Bean Chili – V

Ingredients

• 2 tsp (0.35 oz, 10 g) olive oil
• ½ (4 oz, 113.5 g) medium yellow onion (diced)
• 1 tsp(0.174 oz) dried oregano(4.872 g)
• Salt and ground black pepper to taste
• 3 (0.45 oz) medium cloves garlic (peeled and minced)
• 2 tsp (0.35 oz, 10 g)s ground cumin
• 2 cups(16 oz, 454 g) low-sodium vegetable broth
• 15-ounce pinto beans (V&O)
• 15-ounce black beans (V&O)
• 15-ounce chickpeas (V&O)
• 1 (5 oz) diced bell pepper
• ¼ tsp (0.04 oz)ground cloves(1.25 g)
• ⅛ – ¼ (0.0417 oz) tsp ground (cayenne red pepper) (use less for less heat)
• Juice of 1 medium lime
• 8 oz (227 g)canned sardines, seasoned with black pepper to taste (OMNIVORE)

Instructions *

1. Set a medium-to-large pot over low heat.
2. Add the olive oil, onion, oregano, salt, and 1/8 teaspoon pepper. Cook the onion, stirring occasionally, until soft and translucent, about 8 minutes.
3. Add the garlic and cumin. Cook, stirring frequently, for another minute.
4. Add the broth, beans, chiles, cloves, and cayenne.
5. Stir to combine. Increase heat to medium-high and bring to a boil.
6. Reduce to a simmer and cook for 3-5 more minutes until thickened a tiny bit.
7. Remove from heat. Run a potato masher or fork through 5-6 times just to smash a few of the beans and help thicken it all up.
8. Squeeze the lime over the top and stir.
9. Taste and add additional salt and pepper if desired. Serve with assorted toppings if desired.

Potatoes Dauphinoise and Poached Asparagus, Leeks and Peas -V

Ingredients

• 1 Tbsp (0.5 oz, 14 g) Olive oil, for greasing
• 3 cups (24 oz, 681 g) yukon gold potatoes
• 1 cup (8 oz, 227 g) prepared coconut milk
• 2 Tbsp (1 oz, 28 g) tapioca powder
• 1 small garlic clove, peeled and halved (0.175 oz, 5 g)
• 1 sprig thyme (0.088 oz, 2.5 g)
• ⅛ tsp (0.0208 oz, 0.585 g) freshly ground nutmeg
• 4 tsp (0.7 oz, 20 g) nutritional yeast

Vegetables

• ½ cup (4 oz, 113.5 g) unsalted vegan butter, cubed
• 1 leek (8 oz, 227 g), cleaned and sliced into thumb-sized rounds
• 1 zucchini,(8 oz, 227 g), cut into chunks
• ¾ cup (6 oz, 170.25 g) frozen peas
• ½ Tbsp (0.25 oz, 7g) lemon juice
• ¼ cup (2 oz, 56.75 g) fresh basil
• 8 oz (227 g) Sausages or bacon (OMNIVORE)

Instructions *

1. Heat the oven to 325 F. Line a 20cm (8 inch) square tin with baking parchment, making sure there are no holes for the liquid to seep through, then butter the paper.
2. Peel and slice the potatoes ⅛” thick and pat dry. Combine coconut milk and tapioca powder in pan, then add the garlic and thyme. Heat to boiling point, cool slightly. Sprinkle with nutmeg and keep warm. You can prepare this in advance and reheat.
3. Layer half the potatoes in the tin, overlapping the slices, sprinkling each layer with a little salt and pepper. Pour over half the liquid and finish layering, then add the rest of the liquid and scatter over the nutritional yeast.
4. Bake for 1-1¼ hrs until the potatoes are tender and the top is golden. Leave to stand for 5 mins, then cut into six portions and serve

Vegetables

1. Bring 50ml water to a simmer in a saucepan, add a pinch of salt and whisk in the butter. Drop in the leeks, cook for 2 mins,then add the zucchini and peas, and cook for 2 mins more. Remove from the heat and add the lemon juice and basil.
2. To serve, remove the veg from the emulsion with a slotted spoon, then spoon over some of the buttery poaching juices.

Smoky Lentil Stuffed Sweet Potatoes – V

Ingredients

• 2 medium size sweet potatoes (16 oz, 454 g)
• ¼ cup (2 oz, 56.75 g) olive oil
• 2 medium sized yellow onion, (16 oz, 454 g) finely chopped
• 4 cloves of garlic, minced (0.7 oz, 20 g)
• 2 cups (16 oz, 454 g) lentils (V&O), rinsed and picked over
• 2 tsp (0.35 oz, 10 g) paprika
• ¼ tsp (0.0412 oz, 1.17 g) cayenne pepper
• 3 cups (24 oz, 681 g) prepared coconut milk
• 3 cups (24 oz, 681 g) water
• 3 cups (24 oz, 681 g) fresh diced tomatoes
• salt and pepper to taste

Chicken (OMNIVORE)

• ½ pound (8 oz, 227 g) chicken thighs
• ½ garlic clove(0.088 oz,2.5 g) minced
• 1 tsp (0.175 oz, 5 g) mustard
• ½ Tbsp (0.25 oz, 7g) lemon juice plus extra lemon for serving
• ½ Tbsp (0.25 oz, 7g) oregano spice
• ¼ tsp (0.0412 oz, 1.17 g)paprika
• ½ tsp (0.088 oz,2.5 g) onion powder
• Salt to taste
• ¼ tsp (0.0412 oz, 1.17 g) Ancho chile powder
• Ground black pepper to taste
• 2 tbsp (1 oz, 28 g) olive oil
• 2 tsp (0.35 oz, 10 g) cilantro, chopped

Instructions *

1. Heat the oven to 400F and place a rack in the center of the oven. Poke a few holes in all of the potatoes and place them directly on the oven rack (with a sheet pan below to catch any of the drippings). Bake until the potatoes are fork tender.
2. About 1 hour (this will vary depending on the size of the potatoes so test them a few times while baking). While the potatoes bake, prepare the filling.
3. Heat the olive oil in a deep bottom pot over medium high heat. Add the onion and cook, stirring occasionally until it’s fragrant and turning soft. About 8 minutes. Stir in the garlic and cook for 1 minute longer.
4. Add the lentils, smoked paprika and cayenne pepper. Stir until the mixture is well coated in the spices. Add the coconut milk, and water. Bring to a boil. Reduce the heat to medium-low, cover the pan and cook until the lentils are tender, about 30 minutes.
5. Remove the lid and stir in the fresh tomatoes. Season with a pinch of salt and pepper. Cook for about 15-20 minutes longer or until the mixture thickens up. Taste for seasonings and adjust as needed. Slice each sweet potato in half and serve with the lentils. Drizzle with fresh lime juice.

Chicken

1. Preheat the oven at 430 F (220 C) with the fan on.
2. In a large bowl mix all the ingredients except the chicken. Add the chicken in the bowl and mix gently so that all the thighs are coated.
3. Grease a pan (or cooking dish) with some olive oil and place the chicken so that they are all in one layer. Roast for 15-17 minutes a bit more if they are larger thighs.
4. Remove, sprinkle squeeze of lemon.

Spinach Salad with Butternut Squash, Roasted Potatoes and Cayenne Spiced Pecans – V

Ingredients

• 2 1/2 cups (20 oz) unsalted walnuts
• 1/4 cup (2 oz) butter, melted
• 1/2 tsp (0.083 oz) cayenne pepper
• 3 Tbs (1.5 oz) brown sugar
• 1/4 tsp (0.0417 oz )salt
• 1 medium (40 oz) butternut squash, peeled de-seeded and diced
• 1.5 lb (24 oz) bag of baby red potatoes
• 1 (8 oz) red onion, diced
• 6 Tbs (3 oz) olive oil, divided
• 1/2 tsp (0.083 oz)salt
• 1/2 tsp (0.083 oz) pepper
• 2 tsp (0.033 oz) Italian Seasoning
• 3 cups (24 oz) fresh spinach leaves
• 1/4 cup (2 oz) crasins
• juice of 1 lemon

Instructions *

1. Set oven to 375 degrees. In medium bowl toss walnuts with melted butter, cayenne, brown sugar and salt then place on sheet pan.
2. Roast for 10-15 mins, or until nicely browned. Set aside.
3. To another sheet pan add cubed squash, potatoes and red onion. Add 2 Tbs of the olive oil and give a give toss. Season with salt and pepper and Italian Seasoning.
   Note: Cut squash 1/3 larger than size of potatoes since it cooks faster.
   Note: placing squash, potatoes and onion separately on sheet pan you can easily remove one if it cooks faster than the others.
4. In large serving bowl add spinach, whisk together remaining 4Tbs of oil with lemon juice and a bit salt and pepper and toss well.
5. Place on serving platter and sprinkle crasins and pecans then top with roasted vegetables.

Vegan Potato And Corn Chowder – V

Ingredients

• ½ Tbsp(0.25 oz) olive oil(7g)
• 1 cup(8 oz) mixed frozen vegetables(227g)
• ½ (5 oz) yellow onion, chopped
• 2 (0.3 oz) cloves garlic, minced
• ⅛ cup (1 oz)whole wheat flour(28.4g)
• ½ tsp(0.087 oz) dried thyme leaves(2.5g)
• 2 (16 oz) large yukon gold potatoes
• 1 cup(8 oz) vegetable broth(227g)
• 1 cup(8 oz) coconut milk(227 g)
• 1 ½ Tbsp(0.75 oz) nutritional yeast(21 g)
• ½ cup(4 oz) frozen corn(113.5g)
• Salt & pepper to taste
• 2 cups(16 oz) black beans(454g)

Salmon chowder (Omnivore)

• ¼ lb (4 oz)chopped bacon, cooked(113.5g)
• ½ cup(4 oz) chopped onion(113.5g)
• ¼ cup(2 oz) frozen corn(56.75g)
• ½ Tbsp(0.25 oz) minced garlic(7g)
• ½ tsp(0.087 oz) thyme(2.5g)
• 2 (16 oz) large yukon gold potatoes
• 1 cup(8 oz) coconut milk(227g)
• ½ lb (8 oz,227g)salmon, cooked & shredded
• 1 tsp(0.174 oz) lemon juice(4.872g)
• salt & pepper to taste

Instructions *

1. Heat the oil in a large soup pot over medium-high heat. When hot add the onion and garlic.
2. Sauté until they start to soften and the onion turns translucent and begins to brown, about 2 minutes.
3. Sprinkle the flour and thyme over the vegetables and stir to coat. Continue to stir and cook for about a minute until the flour starts to brown.
4. Stir in the potatoes, vegetable broth, plant-based milk, and nutritional yeast.
5. Bring to a simmer and cook until the potatoes are fork tender and the chowder has thickened, about 8 minutes.
6. Lastly, add in the corn and season with salt and pepper. If your chowder gets too thick, you can always thin it with water or a vegetable broth to the desired consistency. Serve hot.

Salmon Chowder

1. ook the bacon in a pot until crisp, drain on paper towels. Remove most of the fat from the pot.
2. Cook the onions, corn, garlic, chili peppers and thyme in the pot until onions are tender.
3. Add the coconut milk and warm it almost to boiling point. Reduce heat and add salmon, bacon salt and pepper until heated, add lemon juice and serve.