Plant based Meal Recipe — earthyandy (2024)

BEFORE YOU START:

PICK A THEME! This makes it much easier if you have a bit of a theme in mind such as a taco bowl, mediterranean bowl, santa fe bowl, curry bowl, sushi bowl, roasted root bowl, Hawaiian hay stack bowl, sampler bowl etc! They can be as simple or as complex as you'd like! There is no wrong way, unless you’re eating off a plate… then you’re totally left field ;) just kidding!

HOW TO MAKE A NOURISH BOWL

Step 1: PICK A BASE: ANY TYPE OF LEAFY GREENS

(KALE, LETTUCE, SPINACH, COLLARD GREENS)

Step 2: CHOOSE A GRAIN AND OR STARCHY VEGETABLE: AS MANY AS YOU WANT

(RICE, QUINOA,LENTILS, BEAN ETC AND/OR PUMPKIN, POTATO, SWEET POTATO, SQUASH, CARROT, CAULIFLOWER RICE ETC)

Step 3: CHOOSE A PROTEIN: VEGAN CHOICES- TOFU, LENTILS, BEANS, TEMPAH, CHICKPEAS

Step 4: CHOOSE VEGETABLES:FRESH, ROASTED, SPIRALED, STEAMED, CHOPPED-HOW EVER AND WITH WHATEVER YOU HAVE ON HAND OR IN THE MOOD FOR.

Step 5: CHOOSE A HEALTHY FAT: NUTS, SEEDS, AVOCADO, VEGAN CHEESE ETC.

Step 6: CHOOSE YOUR DRESSING: HUMMUS, SALSA, HOMEMADE CASHEW CREAM SAUCE, VINAIGRETTES, PESTO, OLIVE OIL SALT AND PEPPER

Step 7: CHOOSE HERBS AND CITRUS: A SQUEEZE OF LEMON AND A FEW FRESH HERBS IS SURE TO BRING YOUR BOWL TO THE NEXT LEVEL!

(LEMON LIME, BASIL, PARSLEY, CILANTRO, DILL, MINT)

Step 8: ASSEMBLE: If I am in a hurry I will just toss it all in a bowl or serve everything separately and let people build their bowl bowls! If you want to make a “proper nourish bowl” start with your base- your greens, add your main starch or root vegetable, and then in sections place the rest of the ingredients in a pie shape and drizzle with your choice of flavoring!

Step 9: ENJOY!!!

I always LOVE seeing what you make and I LOVE that we can all get ideas from each other and stay inspired while keeping things interesting! Im so happy we did our #myearthybowl challenge together! I hope that you gained some new ideas for meals! If you want to get inspired check out the hashtag #myearthybowl on Instagram to see what others are creating!

I hope you’re all doing great! We are in the thick of things these days! Baby is getting so close to joining liiiife and we are currently trying to buy our first home!! Its all been a little wild but super exciting at the same time and what helps life when work, family and everything else start filling every second of the day is doing it with energy! That is where a lot of my motivation now comes to nourish my body! Well, first of all, for baby, then for my energy :)

Anyway, I hope you love these recipes! I have so more Id love to share with you in the near future!

Much love,

Andy xo

SWEET POTATO SUSHI BURRITO

INGREDIENTS

• 2 cup sushi rice
• 4 tablespoon rice vinegar
• 2 tablespoon sake (optional)
• 4 soy paper or 4 nori sheets
• 1/2 steamed sweet potato
• ½ cucumber, thinly sliced
• ½ carrot, thinly sliced
• ½ avocado, thinly sliced
• ¼ cup raw red cabbage
• Fresh Cilantro 7 or chives
• Fudakiki (optional but great flavor)
• Miso Wasabi Vegan Mayo (recipe below)

INSTRUCTIONS

1. Cook rice according to package directions.
2. Make Your favorite sushi rice. We cook 2 tbsp sake into the rice and put in 4 tbsp rice vinegar after rice is cooked.
3. Layer a soy or nori sheet flat. Scoop on about 1 cup rice. Wet your fingers and spread rice evenly across the nori sheet filling in empty spots.Top with a couple strips of sweet potato cucumber, carrot, avocado, red cabbage, cilantro, fudakaki, and wasabi miso mayo (optional).
4. Roll the soy or nori sheet away from you, tucking in all of the toppings. Add an extra sheet to the bottom to make big fatty burritos. Just wet the edge a bit to seal the sheets and roll with a bamboo mat if you have or some wax paper.
5. To store for later, wrap in foil or wax paper (with a little twine)and store in the fridge! Great go on the go or bringing to school or work!

Miso Wasabi Mayo (vegan)

2 tbsp Vegan Mayo

1 tsp Minsed Raw Garlic

1/2 tsp Chili Garlic Sauce

1/2 tbsp Miso Paste

1/2 tsp Wasabi

1/2 tbsp Lemon Juice

I hope that you like it! Let me know if you get your sushi burrito on by tagging me on @earthyandy or in the comments! We are going to make a new video every Wednesday so if you have any requests we would love to here! Talk soon!

Andy XO

BAKED FRIES RECIPE
3-6 large potatoes ( I do 6 for the family)
Himalayan rock salt
lemon pepper seasoning or garlic powder and onion powder (optional)

METHOD
1. Wash potatoes and slice into fries
2. Boil water with a steamer while preheating oven to 400 degrees F.
3. Steam potatoes until almost cooked but still firm when poking with a fork.
4. Drain water and drizzle potatoes with himalayan salt and a dash of lemon pepper and garlic seasoning.
5. Cook in the oven for 20 minutes, turning over midway for even crisping.
6. When fries look finished remove and serve with homemade ketchup or serve onside a big salad!

SIMPLY SALAD- In France they serve big simple leafy green salads in many restaurants and I just love the simplicity of it sometimes! The trick is to get good fresh produce. Butter lettuce is really nice!

2 heads of mixed greens
2 tomatoes
2 cucumbers
1/2 avocado
cracked pepper
squeeze of lemon or lime
sometimes I like to use a spray of olive oil or cold pressed flax seed oil with Himalayan salt.

- fresh herbs, shallots, green onion, purple onion, some berries , crushed nuts, purple cabbage, saurkraut, shaved carrots are a simple way to spruce it up!

*BAKED SWEET POTATOES WITH COCONUT SUGAR CINNAMON COCONUT BUTTER
OR SALT AND PEPPER IS AMAZING TOO :) :) :)

Hydrate and replenish your inner mermaid with this wholesomely stacked bowl of earthy greens, Okinawan sweet potatoes. dried cranberries, crushed pistachios , sour kraut, purple cabbage dinansour kale, blueberries and a drizzle of your favorite sweet dressing!

My favorite way to mix up a salad is place a plate on top and shake it all up with a dressing! Adding some avocado with take this over the top! Hope ya like it!!

This tastes super good with a lilikoi vinaigrette, or a balsamic vinaigrette OR one of our go-to's for a no oil homemade salad dressing.

Mustard Vinagarette

To make:

Combine 1/3 cup your choice yellow or stone-ground mustard with 1/4 cup raw apple cider vinegar, 1/2 teaspoon your choice sweetener ex maple syrup, 1 teaspoon black pepper and 2 tablespoons water. Blend in a small blender and drizzle onto your salad. Store in refridgerator in an air tight container!

Hi! I can't believe I have never shared this salad before. It is one of my favs! Its a classic salad but done healthy style!

I know I post a lot of smoothies and fruits but greens and potatoes, soups and meals are also a big part of a plant based diet too which I looove!If I am being perfectly honest the only reason I don't post more meals is because by the end of the day my camera happy radar is put on the back burner and getting meals done and homework done and just playing with my kids is my night time whirl! But I am working on a cook book!And have been writing down all the meal recipes once and for all! :) There are so many amazing accounts and recipes out these days! Its amazing to see the creativity and love people are putting into health food! Health food should never be a sacrifice! It should be exciting and flavorful and it seems thats popping up more and more which is awesome!!

Speaking of flavor bursts lets get into this salad! This one is so fun! The dressing you make for it (Linked below) can be made and stored in the fridge and used for all sorts of things! I will show you how to make it a dip or transform to a dressing and can be used on most anything like Tacos, a veggie dip, in pitas, on potatoes, salads.. roasted veggies...etc. Recipe below!

RECIPE Santa Fe Salad Salad w/Grilled Avocado & Creamy Cilantro Dressing Makes 3-4 Servings

Ingredients:

• 2 Heads of Romaine
• 1/2 Bunch of fresh Cilantro Chopped
• 2 Avocados
• 1/4 Head Purple Cabbage Chopped Thin
• 2 Tomatoes Cubed
• 6 Dates Chopped Lengthwise
• 2 Ear Corn Roasted Corn
• 4 Corn Tortillas (or corn chips)
• 1 Cup Cumin Black Beans (link to recipe)
• 2 Fresh Lime

Cilantro Dressing

• 1/2 Cup Cashew Cilantro Cream (Link to recipe)
• 2 Tablespoons Apple Cider Vinegar
• 2 Tablespoons Lemon Juice
• 1/4 Teaspoon Red Chili Flakes (less if you don't like spicy

Ingredient Prep:

• TORTILLA STRIPS: In a small pan turn to high heat and crisp both side of corn tortilla.30 seconds to 1 minute or until golden. Remove and place on towel to let cool. Cut into thin strips.
• CORN: Use a pan and place on high over the stove. After shucking the corn place directly on to the pan. Let the corn blacken slightly on all sides. You can cut the corn in half lengthy wise or run a knife from top to bottom to take the corn off.
• AVOCADOS: Slice open avocados and cut slices 1/2 inch thick lengthwise. Place on a plate flat and squeeze a full lime even on all the pieces. Season with salt and pepper. Heat grill (if you don't have a grill a pan can work) to high. Place avocados gently onto the grill make, cook on both sides for 15-30 seconds (longer for electric grills). Once avocados are done they will have nice blackened grill marks. Once done remove from grill and chop avocados into 1/2 inch cubes.

SALAD BUILD

• Chop heads of Romaine in evenly and place in bowl
• Add chopped cilantro, red cabbage, beans, tomatoes, avocados, corn, dates, tortilla strips into their own corners of the bowl
• Drizzle salad dressing over top, mix up and ENJOY!

Soups are one of my most favorite dishes not just because they are satisfying and delicious but also because they are cost effective, simple, can feed a crowd, make for great left overs and they are healthful!

A few years ago when I was pregnant with Ira we were living in France and I got really into cooking. My neighbor was a chef at a near by restaurant and he taught me a few of his secrets to wonderful soups. The number one tip he gave was to never boil your soups. Instead cook them on low to medium heat for a longer period of time. This saves nutrients AND flavor. It takes a little longer but the end results will be worth it! (Also, many of times, soups are better the next day after the flavors have time to mix).

And the second most valuable tip is add fresh herbs and citruses very last to preserve their freshness and vibrant taste.

I personally do not like to use no oil and little to no salt in my cooking. I also love bold flavors and believe that healthy food at any means should not equal boring or bland!

So when you first start sauteing you onions, add a tablespoon of water in place of oil- easy! I promise you you wont miss it.

I will make another post for cream substitutes etc. You can really make any soup that you love into a healthier and vegan option with the right know hows. If this interests you let me know and Ill share everything that works awesome!

Okay! Here are 6 soups! Feel free to add whatever you like! I also make a tonne extra to freeze or have throughout the week! I usually add more garlic and lemon than I list but I like a lot!

Simple... quick.. healthy ... mouth watering... that's what we're going for here! :)

Vegetable Red Lentil Soup

RECIPE

2 cups small lentils (I prefer red)

2 russet potatoes (chopped)

1 med white onion (chopped)

2 carrot (chopped)

5 celery stick (chopped)

2 cloves of garlic (chopped of crushed)

1 ½ bay leaves

1 ½ fresh dill

2cans stewed tomatoes

10 ½ cups vegetable stock

1 bunch fresh parsley or cilantro

1 tsp pepper

salt and pepper to taste or use lemon ( I use lemon)

METHOD

1) In a large soup pot put a tablespoon of water and add onions, garlic, carrots, potato, and celery. Saute until vegetables are almost tender.

2) Add the diced tomatoes with juice, bay leaves, parsley, lentils and the stock.

3) Bring to a soft boil stirring occasionally until the lentils are soft, reduce heat and simmer

4) add fresh parsley and dill at the very end for most flavor and freshness!

Enjoy!

Vegan Leek Potato Soup

Recipe

5 or 6 large leeks sliced thin (6 cups)

1 large yellow onion sliced thin

1 lb russet potatoes diced

3 T coconut butter (or omit)

4-5 cups vegetable stock (my favorite is the organic better than bouillon )

1/8 tsp freshly ground pepper

Salt to taste or squeeze lemon

METHOD

Sweat the leeks and onion for 15 min covered, on med low (don’t let brown)

Add stock and potatoes and simmer until potatoes are soft

Let cool to lukewarm and blend in food processor or blender until smooth

ENJOY!

*NOTE an easy way to clean leeks is discard outter tough layer, slice down the middle, and immerse in a bowl of cold water.

Vegan Minestrone Soup

1 cup onion chopped

3 cloves of garlic

2 sticks of celery

½ cup cubed carrots

3 -15 oz cans stewed diced tomatoes

6 cups water + 5 tsp vegetable bouillon or just 6 cups of vegetable stock

1 ½ cup cubed yams

2 cups cubed potatoes

1 small pkg chopped green beans

1 bundle of fresh rosemary (consisting of a few stems of rosemary leaves tied up with string or floss or some gauze to prevent the leaves from separating themselves into the soup)

1 tsp dried oregano

2bunch fresh basil

½ tsp sage

1/2 tsp chili powder

1 ½ tsp salt (optional)

½ tsp pepper

1 can garbanzo beans drained and rinsed

1 bunch fresh parsley

Small pinch cayenne pepper

1 cup cooked pasta ( I prefer corn quinoa based pastas for best texture and keeping it gluten free.

In small amount of water add onion, garlic. When onions are translucent add celery, carrot, diced tomatoes, broth, yams, potatoes, green beans, oregano, sage, chili pwd, salt, pepper. Cook 15 min on simmer.

Stir in garbanzo beans, parsley, basil ,cayenne pepper, pasta. Cook on simmer 10 min!

ENJOY!

HOMEMADE VEGETABLE SOUP

2 cups carrots, sliced

1 ½ cups onions, sliced and chopped

2 cups potatoes, coarsely chopped

1 ½ cups celery, sliced

2 ½ cups green cabbage, chopped

½ cup lentils

4 oz vegetable soup bullion (8 T)

20 oz crushed stewed tomatoes, canned

¾ oz Italian spice (about 1T)

20 cups water

In a large pot, bring water to a boil. Add the carrots and lentils and let boil for 10 min. Then add the rest of the vegetables (except for the potatoes), the soup bases and spices. Let simmer for 20 minutes then add the potatoes, crushed tomatoes, and mushrooms (and black pepper to taste if desired). Simmer for 20 minutes or until the potatoes are cooked through.

Garden Carrot Soup with fresh Ginger

2 tsp coconut butter

1/2 tsp fresh ground pepper

1/4 tsp nutmeg

2 cups chopped carrots

2 cups sliced leeks (you can use regular onion as part of the 2 cups )

2 cups chopped yam

1tbsp grated fresh ginger (I used ½ this amount)

2 cups water or broth (I used vegetable broth) (I added a bit more at the end as it was quite thick)

sea salt to taste

Method:

Heat 1 tablespoon of water in a large soup pot. Saute carrot and leek over medium heat for three minutes, could be longer . I have done it for 10 min. It makes no difference in the taste. Add yam. Cover and cook for 2 mins. Add ginger, pepper, nutmeg, salt, and water or broth. Bring to a simmer. Reduce heat to low and simmer for 20 mins or till vegs are soft. Cool down before pureeing it.