NOURISH TO FLOURISH RECIPES
CHOCOLATE CHIA SEED PUDDING
1/4 cup chia seeds
1 cup plant-based milk of choice
2 Tbsp cacao powder
2 Tbsp maple syrup
Berries (fresh or frozen)
Vegan chocolate chips
Raw cacao nibs
1. Add chia seeds, maple syrup, cacao powder and plant-based milk to a medium-size bowl. Whisk until combined.
2. Cover and place in the refrigerator overnight or a minimum of 4 hours.
3. Remove the pudding from the fridge and divide into 2 mason jars (or small bowls).
4. Add toppings of choice.
SWEET POTATO BLACK BEAN BURGER
MAKES 7 large burgers
· 1 cup sweet potato, mashed (approximately 3 med potatoes)
· 1 1/2 cups cooked quinoa
· 1 15 oz can black beans (rinsed and drained)
· 3/4 cup walnuts
· 1 Tbsp olive oil
· 1/2 red onion, diced
· 2 garlic cloves, minced
· 1/2 cup cilantro, chopped
· 1/2 cup carrots, shredded
· 2 Tbsp tamari (soy sauce)
· 1 Tbsp ground cumin
· 1 Tbsp smoked paprika
· 1/4 tsp each salt and pepper (to taste)
· 1 Tbsp chili powder
· 2 flax eggs (2 Tbsp ground flax seeds & 6 Tbsp water)
· 4 Tbsp chickpea flour
· 1 lime, juiced
-Preheat the oven to 400F and line a rimmed baking sheet with parchment paper. Use a fork to poke holes into the sweet potatoes and set them on the baking sheet. Roast for 40 to 50 minutes, or until the skin has puffed up and you can easily pierce them with a fork. When the sweet potatoes are cool enough to handle, peel off the skin and add the flesh to a bowl and mash with a potato masher. (This could be done the day before to save time)
-While potatoes are baking, cook quinoa. (This could also be done ahead of time)
-Make your flax egg by combining the ground flax and water in a small bowl. Give it a stir and set aside.
-Heat oil in a medium fry pan, then add the diced onion and sauté for a few minutes until translucent, about 5 minutes. Add the garlic to the pan with the onions and cook until fragrant, about 1 minute.
-Add the walnuts to a food processor and pulse a few times until crumbly.
-Add all other ingredients to the food processor with the walnuts (including the cooked onions and garlic) and pulse a few times until combined. Be careful to not over-process, I like to keep mine chunky.
-Prepare a baking sheet for the burgers by either lightly greasing with oil or using parchment paper.
-Fill a 1/2 cup measuring cup, then form into a burger shape, about 1 inch thick. You can make them thinner or thicker as you prefer. Place burgers on the prepared baking sheet and baste with BBQ sauce (optional).
-Bake for 25 minutes, flip carefully, and bake for 15 more minutes. Remove from oven.
-Serve on a bun, with your favorite toppings.
-Store leftovers in the fridge for up to a few days or freeze for longer term storage.
Fresh microgreens or lettuce
Ranch dressing (in our recipes)
BBQ sauce, store bought or homemade version
CASHEW RANCH DRESSING
Makes 2 cups
1 cup raw cashews
1 cup water
2 Tbsp apple cider vinegar
1 tsp onion powder
1 tsp garlic powder
½ tsp salt
1 tsp dried parsley
1 tsp dried chives
1 tsp dried dill
-Soak the cashew covered with water for 2 hours or overnight (for creamier consistency). Drain and rinse well.
*For a faster soak, add them to hot water and let soak for 20 minutes.
-Add all ingredients to your blender and blend until completely smooth, stopping to scrape the sides as needed.
-Store in an air-tight container in the fridge for up to a week.