Basic Meals

Transcript

1. Basic Meals
2. Grains/tubers Legumes Nuts/seeds/oils/ avocado/coconut Fruits/vegetables (/mushrooms) Aromatics/herbs/spices (/nutritional yeast) + sodium + acids + condiments Ingredients Skeleton
3. Carbs Proteins Fats Vitamins/Minerals FLAVOR (and other benefits) Ingredients Skeleton
4. Rice Brown lentils, chickpeas, peas Peanut butter/ avocado oil Cauliflower, canned tomatoes (paste), green beans, okra Garlic, ginger, onion, serrano/black pepper, cayenne, coriander, crushed red pepper flakes, cumin, mustard powder, onion powder, smoked paprika + coconut aminos + lime + hot sauce*, vegetable broth Senegalese peanut stew with okra *Frank’s Red Hot
5. Potatoes Black-eyed peas Cashews Cauliflower, canned tomatoes (whole), dates Garlic, ginger, onion, serrano/ cilantro/amchur, black pepper, cayenne, coriander, cumin seeds, fenugreek, garam masala, kashmiri chili, turmeric + salt + lemon Black-eyed pea curry with date chutney Indian-spiced roasted cauliflower
6. Rice and corn spaghetti Peanuts, tofu Coconut milk Bok choy, broccoli, carrots, snow peas, water chestnuts Garlic, ginger, onion, serrano/ cilantro + lime + red curry paste*, vegetable broth Thai noodle soup with vegetables and tofu *Thai Kitchen
7. Quinoa Black beans Avocado/ avocado oil Blood orange, jackfruit, mixed greens Garlic, onion, serrano/ oregano/ancho chili, black pepper, cinnamon, cumin, smoked paprika + coconut aminos, pickle juice + apple cider vinegar + salsa verde* Pickle-braised jackfruit carnitas salad with black beans and quinoa *Food Lion
8. Rice Pinto beans Pecans/ avocado oil Carrots, celery, okra, canned tomatoes (diced; paste) Garlic, ginger, onion, serrano/ oregano, thyme/amchur, black pepper, cayenne, coriander, cumin, garam masala, smoked paprika, turmeric + salt + lemon, red wine vinegar Jambalaya rice with pecans and pinto beans Bhindi okra
9. Sweet potato plantain chips* Chickpea rotini Avocado Blood orange, kalamata olives, mixed greens Garlic, onion/basil, oregano, thyme/black pepper, crushed red pepper flakes, fennel + coconut aminos + red wine vinegar + honey mustard pumpkin spread**, sesame ginger dressing*** Pasta puttanesca with chickpea rotini Sweet potato plantain chips with honey mustard pumpkin dip Sesame ginger salad with blood orange and avocado *The Better Chip **Terrapin Ridge Farms ***From a Food Lion Greens Bag
10. Rice and corn penne Brown lentils Tahini/avocado oil Carrots, canned tomatoes (crushed) Onion, garlic/oregano/allspice, black pepper, cayenne, cinnamon, clove, cocoa, cumin, garam masala, smoked paprika, turmeric, nutritional yeast + coconut aminos, salt + apple cider vinegar + ketchup Cincinnati chili with cocoa Indian-spiced roasted carrots