Catherine, MS, RD

🥕Marinated Lemon Dill Carrot Salad, and tips for tasty veggies bc statistically you need more 😌 Chickpeas 1, 15 oz can chickpeas, drained, rinsed and pat dry 3 tbsp nutritional yeast 1 1/2 tbsp avocado oil Kosher salt Carrot Salad 1 lb carrots, scrubbed well 1/2 medium red onion, thinly sliced Juice of 1 lemon 1/4 cup parsley leaves, roughly chopped 3 tbsp fresh dill Lemon Dill Dressing 2 tbsp avocado oil or olive oil 4 cloves garlic 1 tbsp capers, drained and pat dry 1 tsp dijon mustard 1-2 tsp agave syrup 1 tbsp white wine vinegar Juice and zest of 1 lemon 1/4 cup parsley leaves 2 tbsp fresh dill Full instructions, servings, portions, tools I used are in my latest post on my site in pro file 💚 or Google “plantbasedrd lemon dill carrot salad” #plantbasedrecipes #carrotsalad

Shredded Tofu Tinga Tostadas, made from some meal accessories I prepped ahead. ✨ Note: while I used these to make Tinga and slaw, you can use the sauces and protein however you like, which I mention in video 🩷 #plantbasedrecipes #tofu Shredded Tofu 1, 16oz block super firm tofu, drained and patted dry 1 tbsp tamari 1 tbsp avocado oil 1 tbsp potato starch or cornstarch 1 tbsp nutritional yeast 1 tbsp adobo sauce from a can of chipotle peppers Tostada Assembly 2 tbsp avocado oil, plus more as needed for cooking 4 cups shredded green cabbage (about 1/2 a medium cabbage shredded) 1/2 cup cilantro leaves, divided 1 medium yellow onion (half roughly chopped, half thinly sliced) 3 jalapeños, roughly chopped 8 garlic cloves Zest and juice of 1 lime 2 tsp maple syrup 2 Roma tomatoes 1 veggie bouillon cube or 1 tsp yellow miso paste 2–3 chipotle peppers from a can of chipotle peppers in adobo sauce 1 tsp dried oregano 1/2 tsp dried thyme 6–8 tostadas Full instructions are on the latest blog post in pro file only bc this app doesn’t like long captions and sometimes deletes them. Sorry in advance!

make some calls, crush some ice, then have a big bowl of this creamy salsa verde soup, and yes salsa in my opinion is a super food because there is so much concentrated nutrition in the veggies and herbs used for it, which also makes it a great thing to add to soups for extra flavor 🤍 And just in case, I like to make calls to my reps about things I care about through 5calls (.) org. They make it really easy! Avocado oil for cooking 1 medium onion 1 bay leaf 1 green bell pepper, diced 10 garlic cloves, peeled 1 tsp oregano (preferably Mexican oregano) 1 tsp ground coriander 9 tomatillos 2, 15 oz cans cannellini beans 3 cups vegetable broth 10 sprigs fresh thyme 2 jalapeños, stems removed 1 serrano pepper or an extra jalapeño, stem removed 1/2 cup fresh cilantro 3 ice cubes + 3 tbsp water Kosher salt For serving: baked tostones and avocado slices Full instructions are on my latest post on my site listed in pro file 🩵 #plantbasedrecipes #salsa #soupseason

🍋‍🟩 Shredded Tofu Inspired Goi Ga because keeping it shredded can help you hit your nutrition goals while keeping it high-protein and plant-based. #ad Goi Ga is a Vietnamese chicken salad dressed in a bright umami forward fish sauce dressing called nuoc mam. To keep it high protein, we’re swapping the chicken for some shredded @nasoya Super Firm Tofu. It’s got more protein than extra firm tofu and does not need to be pressed, which saves you a lot of time in the kitchen. Go straight to shredding it, which will give us more surface area for flavor. More flavor means this nutrition will be way more enjoyable, which is something I’m striving for in the New Year. #tofu #plantbasedrecipes Shredded Tofu 1, 16 oz block of Nasoya’s Super Firm Tofu 1 1/2 tbsp tamari 1 tbsp potato starch or cornstarch 1 tsp garlic powder 1/2 tsp fresh ground white pepper 1/4 tsp Kosher salt Slaw 3 garlic cloves 1-2 red Thai chili (use more or less based on spice tolerance) 2 tsp granulated sugar or coconut sugar 2 limes 2 tbsp vegan fish sauce 1 tbsp rice vinegar 1/3 cup hot water 1/2 small red onion, thinly sliced* 1/2 small green cabbage, shredded (about 3 cups) 1/3 cup cilantro, roughly chopped* 1/4 cup loosely packed mint leaves, torn For Serving 1/4 cup roasted peanuts, crushed 1/4 cup fried shallots (optional) Preheat the oven to 425F. Place a box grater over a parchment lined baking tray and grate the tofu over the largest holes to create tofu shreds. Top with the tamari, starch, garlic powder, white pepper, salt, and oil. Toss the tofu to evenly coat then spread it out in an even layer on the baking tray. Bake in the oven for 18 mins, give the tofu a careful toss using tongs then return to bake for 8-10 mins, or until golden. To a mortar and pestle, add the garlic cloves, thai chili, sugar, and a pinch of salt. Pound the garlic and chili into the sugar to break it up into a paste. Add the juice of 1 lime, fish sauce, vinegar, and hot water then stir well with a spoon. Taste and adjust the sweet, sour, spicy, or salty notes to your personal taste then set aside. Place the onions in a large mixing bowl then pour 2-3 spoonfuls of the dressing over top. Add the juice of half a lime and a pinch of salt then use gloves hands to massage the onions until softened. To the same bowl, add the cabbage along with 2-3 spoonfuls of the dressing, the juice of half a lime, and a pinch of salt then again massage into the cabbage to soften. Cover and set to the side for 10 minutes. Break up any large clumps of the roasted tofu then transfer to the mixing bowl along with the cilantro, mint, and remaining dressing to taste. Toss together to combine. To serve, portion the salad as desired then top each bowl with a sprinkle of roasted peanuts and fried shallots. Enjoy!

Sans description

we’re adding some ✨crispy behavior✨nutrition additions part 2 fyi nutritional yeast provides 4-5g protein per tablespoon and if fortified can also provide b vitamins. Add to chickpeas to bump up their protein and savory flavor #plantbasedrecipes #chickpeas 1, 15 oz can chickpeas, drained and rinsed 3 tbsp nutritional yeast 1/2 tsp garlic powder 1/2 tsp onion powder Avocado oil, as needed Kosher salt Full instructions and tips for getting the right crisiness on your chickpeas can be found on my latest post on my site in pro file 🙂‍↕️ Preheat the oven to 425F and line a baking tray with parchment paper. After draining and rinsing the chickpeas, place in a clean kitchen towel. Use the towel to pat dry the chickpeas and remove as much excess moisture as possible. I like to carefully rub the towel over the chickpeas, which will often naturally remove some of the chickpea skins away from the chickpeas. Those extra skins can be discarded if desired. When the chickpeas are mostly dried, transfer to a bowl and mash well with a fork. Add the nutritional yeast and 1 1/2 tbsp of oil, then stir well to combine. When evenly coated, transfer the chickpeas to the baking tray and make sure that the chickpeas are spread out evenly. Bake for 20 minutes. Remove the tray from the oven then add the garlic powder, onion powder, and a generous pinch of salt. Drizzle with 1-2 tsp oil then use a spoon to stir everything together until well coated. Spread the mixture out again and place back in the oven for about 8-10 minutes or until golden and mostly crisp. To make sure nothing burns, give the chickpeas a stir every 5 minutes. After roasting, taste and season with more salt if needed. Allow the chickpeas to cool completely. This step will help the chickpeas to crisp up even more. Now, you can store and use as desired!

Instead of a New Year’s resolution, let’s just focus on adding small good habits and big flavor 🙂‍↔️ #plantbasedrecipes #toast Cilantro Lime Edamame Spread 12 oz bag frozen edamame 2 tbsp avocado oil 1 shallot, roughly chopped 4 garlic cloves, crushed 1 serrano pepper or jalapeno pepper (optional) 2 tsp yellow miso paste 1/2 tsp coriander 1/2 tsp five spice Juice and zest of 1 lime Pinch of granulated sugar (optional) 1/3 cup cilantro leaves Kosher salt Crushed pistachios for serving (optional) Onion Radish Salad 2 tsp yellow miso paste 2 tsp maple syrup 1 tbsp rice vinegar 1 tsp sesame oil plus more for serving if desired Juice of 1 lime 1/2 medium red onion, thinly sliced 7 radishes, thinly sliced 2 tbsp cilantro, minced Full instructions, servings and additional tips like storage info can be found on my site in pro file or google “cilantro lime edamame toast plantbasedrd”

🍫 one of these churro cookies plus a little hot chocolate plz, dairy-free and egg-free but still hitting those nostalgic flavors for me this holiday season (extra tip stuff with two squares of chocolate for more melted chocolate action) 🙂‍↕️ #plantbasedrecipes #cookies Churro Cookies 113g room temperature plant-based butter, salted 70g light brown sugar, 1/3 cup packed 55g granulated sugar, 1/4 cup 60g room temperature plain unsweetened plant-based yogurt, 4 tbsp 2 tsp vanilla paste or extract 1 tsp espresso powder or instant espresso (optional) 2 tsp ground cinnamon 1 tsp baking powder 1/2 tsp baking soda 1/2 tsp kosher salt 180g all-purpose flour, 1 1/3 cup plus 1 tbsp 100g dark chocolate bar, broken or chopped into 18 squares Cinnamon Sugar Coating 55g granulated sugar, 1/4 cup 2 tsp ground cinnamon Full instructions and recipe tips on my site in pro file

✨ Gingerbread Cheesecake Chia Pudding, a little festive fiber for the holidays that might be a good idea to enjoy between the cookies #plantbasedrecipes #chiapudding Gingerbread Chia Pudding 1/3 cup plain plant-based yogurt (I used soy) 3 tbsp dairy-free cream cheese 1–2 tbsp agave syrup (use more or less based on preference) 1 tbsp unsulphured molasses 1 tbsp pecans (optional) 3/4 cup unsweetened plant-based milk of preference (I used soy) 1 tsp ground cinnamon 1 tsp ground ginger Pinch allspice Pinch freshly grated nutmeg 1 tsp vanilla bean paste or extract 1/4 tsp kosher salt or more to taste 1/3 cup chia seeds Gingerbread Crumble 1/4 tbsp pecans 3 tbsp gluten-free oats 3 medjool dates, pits removed 1/2 tbsp unsulphured molasses 1/2 tsp ground cinnamon 1/2 tsp ground ginger 1/4 tsp kosher salt Full instructions, ingredient subs, tips, ways to adjust macros can be found on my latest post on my site in pro file 🤍

🥣 Buffalo Cauliflower Soup, aka soups that are dips in disguise, aka the way I make my veggies craveable #plantbasedrecipes #soupseason Roasted Veggies 1 bulb of garlic 1 head of cauliflower 1 tbsp nutritional yeast 2 tsp smoked paprika 1 tsp garlic powder 1 tsp onion powder Avocado oil Kosher salt Buffalo Soup Base 1/2 cup cashews or sunflower seeds 3 shallots, thinly sliced 3 tbsp nutritional yeast 1 red bell pepper, diced 2 tsp smoked paprika 2 tsp light brown sugar 1/2 tsp ground coriander 1, 15oz can cannellini beans, drained and rinsed 1/2 cup buffalo sauce (I used Frank’s RedHot Sauce as it is accidentally vegan) 3 cups vegetable broth 6 sprigs fresh thyme 1 bay leaf Zest and juice of half a lemon 2 tbsp fresh dill, stems removed (plus more for garnish) 1 tbsp chives, thinly sliced (plus more for garnish) Full instructions plus ingredient substitutions can be found on my site found in my prof ile. 🥣

🍪 Banana Bread Cookies Stuffed with a Cardamom Walnut Filling, my favorite ooey gooey parts of a slice of banana bread. 🧡 Egg free and easy to make. #plantbasedrecipes #bananabread #cookies Banana Bread Cookies 110g peeled ripe banana, 1/4 cup mashed 113g vegan butter at room temperature, 1/2 cup or 1 stick 75g granulated sugar, 1/3 cup 65g light brown sugar, 1/4 cup packed 1 tsp vanilla bean paste 170g all-purpose flour, 1 1/3 cup 2 tsp ceylon cinnamon 1/2 tsp baking soda 1/2 tsp kosher salt 1, 85g bar of semi-sweet chocolate, roughly chopped Cardamom Walnut Filling 65g light brown sugar, 1/4 cup packed 30g walnuts, finely chopped, 1/4 cup 1/2 tsp cardamom Pinch of kosher salt 1 tbsp maple syrup Full instructions, step by step pictures and ingredient subs are all available on my site that you can find in myprofile 🫶🏽

🍅 Honeynut Sun-Dried Tomato Soup, which I made a big pot of to freeze ahead of time for some cozy meals during the chaotic holiday season. #plantbasedrecipes #soupseason Avocado oil for roasting Kosher salt as needed 1/3 cup raw cashews or sunflower seeds 1 small bulb garlic About a 350 gram honeynut squash 3 shallots, thinly sliced 2 tsp smoked paprika 2 tsp dry oregano 1 tsp fennel seeds 1/2 tsp red pepper flakes 7 oz jar sun-dried tomatoes in oil, julienned 15 oz can of cannellini, drained and rinsed 4 cups vegetable broth 8 fresh thyme sprigs 2 tbsp nutritional yeast 1 cup cavatelli pasta or any small shaped pasta you love 2 cups kale leaves, minced Bread for serving Full recipe instructions, short cut tips and more can be found on my site listed in myprofile 🫶🏽

🌅 Orange Chipotle Honeynut Cabbage Salad, because cabbage is my current budget favorite vegetable and I can turn it into a fall sunset in a bowl 🧡 #plantbasedrecipes #saladrecipe Kosher salt as needed Cooked rice or bread for serving Crispy Lentils 3/4 cup dry French lentils, rinsed 1/2 vegetable bouillon cube 1 tbsp avocado oil 1/2 tsp garlic powder 1/2 tsp ground coriander 1/2 tsp smoked paprika Roasted Vegetables 400g honeynut squash (1 squash) 1 lb cabbage, thinly sliced (I used a mix of green and red cabbage) 2 tbsp avocado oil 2 tsp smoked paprika 1 tsp ground coriander 1 tsp garlic powder 1/3 cup cilantro leaves, roughly chopped Chipotle Dressing 2 tbsp olive oil 4 cloves garlic, peeled and lightly crushed 1 tbsp pepitas 2–3 chipotle peppers from a can of chipotle peppers in adobo sauce Zest of 1/2 a navel orange 2 tbsp apple cider vinegar 2 tbsp maple syrup Full instructions, tips for saving time in the kitchen, servings and more can be found in my latest post on my site in pro file 🧡

🫚 Savory Ginger Scallion Oats with Brown Sugar Hoisin Tofu, for those days where I still want the benefit of oats, but a sweet breakfast bowl just won’t do. #ad @One Degree Organic Foods These oats also happen to be high-protein and great to meal prep for a week of satisfying meals. #plantbasedrecipes #tofu @onedegreeorganics makes packing in more nutrition at breakfast easier because their oats are sprouted. Sprouting helps to make the nutrients within grains, seeds, and legumes more bioavailable, which means you are absorbing more nutrients you need. It also helps that these oats are well trusted and truly transparent. They are third party tested and are organic, glyphosate-free, and gluten-free. Hoisin Tofu 1, 16oz package super firm tofu 2 tbsp + 1 tsp tamari 1 tbsp Chinkiang vinegar or rice vinegar 1 tsp ground coriander 1 tsp garlic powder ½ tsp five spice 1 1/2 tbsp potato starch 1 1/2 tbsp avocado oil 2 tbsp hoisin 2 tsp light brown sugar Ginger Scallion Oil 3 tbsp avocado oil 2 scallions, thinly sliced 1/2 inch fresh ginger, minced Kosher salt ½ tsp granulated sugar (optional) Oats (1 serving or scale up if meal prepping) 1 scallion, thinly sliced (whites and greens separated) 2 cloves garlic, minced 2 ½ cups vegetable broth or water 2 slices of ginger 2 dried shiitake mushrooms 1 star anise ½ cup rolled oats Crushed sesame seeds Preheat oven to 425F. Tear tofu into 1-inchunks in a large airtight container and coat with 2 tbsp tamari, vinegar, coriander, garlic, & five spice. Seal container and give a shake to coat. Add potato starch and oil, seal and shake again to coat. Transfer to a baking tray, making sure there is space between each piece. Bake for 20 mins. Flip and bake 10 mins. For the glaze, mix remaining 1 tsp tamari, hoisin, and sugar then pour over the tofu & toss to coat on tray. Bake for 5 mins and set aside. For scallion oil, heat oil in a small saucepan, about 2-3 mins. To a heat proof bowl add the scallions, ginger, a generous pinch of salt and sugar. Pour the oil over the scallions then mix and set aside. Use same pan for oats. Add the white scallions and garlic to the pot and saute for 2-3 mins. Pour in broth then add ginger, mushrooms, and anise. Bring to a boil. Add oats, reduce heat to a simmer, continuing to stir the oats for 10 minutes or more until they are at your desired thickness. Cover until ready to serve. Discard ginger, mushrooms and anise, then serve in a bowl topped with a drizzle of scallion oil, a portion of tofu, and the sesame.

sweet potatoes and big dreams, so whip them and top with this crumble for all the fall vibes #plantbasedrecipes #sweetpotatoes #tofu Whipped Sweet Potatoes Avocado oil for roasting 1 bulb garlic 3 medium sweet potatoes, cut in half lengthwise 6 sprigs thyme 3 large shallots, cut in half lengthwise 2 tbsp apple butter (optional) 1/2 tsp five spice (optional) Kosher salt Smoky Tofu Crumble 1, 16oz block extra firm tofu, pressed for 15 minutes 1 tbsp smoked paprika 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp dry thyme 1/2 tsp allspice 1/2 tsp fennel seeds 1/4 tsp white pepper 2 tbsp nutritional yeast 2 tsp light brown sugar 1 1/2 tbsp gluten-free tamari 1 1/2 tbsp avocado oil 1/4 cup cilantro leaves, roughly chopped Juice of half a lime Full instructions, servings, tips and ingredient swaps are on my site listed in pro file 🙂‍↕️