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Summer Vegan Menu Plan <2>[email protected]
breakfast :: chocolate zucchini bread smoothie
breakfast :: breakfast oatmeal cookie
snack :: baba ganoush
snack :: summer fruit kabobs
lunch :: burrito mason jar salad
dinner :: sweet potato noodles with spinach and corn
dinner :: lemon kale salad with chickpeas and avocado // basil bursted tomatoes
dinner :: white bean burgers // creamy cilantro dressing
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NSK Chocolate ZucchiniBread Smoothie
NSK Breakfast OatmealCookies
NSK Burrito Mason Jar Salad
NSK Spicy Cashews NSK Summer Fruit Kabobs
NSK Lemon Kale Salad withChickpeas & Avocado
NSK Basil Bursted Tomatoes NSK Sweet Potato Noodleswith Spinach & Corn
NSK White Bean Burgers
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Avocado
Banana
Blackberries
Blueberries
Cantaloupe
Lemon
Lemon Juice
Lime
Lime Juice
Pineapple
Raspberries
Strawberries
All Natural Peanut Butter
Almond Butter
Maple Syrup
Cashews
Chia Seeds
Chili Powder
Dried Basil
Pumpkin Seeds
Red Pepper Flakes
Sea Salt
Sea Salt
Smoked Paprika
Frozen Or Fresh Corn
Baby Spinach
Basil Leaves
Celery
Cherry Tomatoes
Cilantro
Garlic
Kale Leaves
Red Onion
Sweet Potato
Tomato
Zucchini
Black Beans
Chickpeas
Organic Salsa
White Navy Beans
Almond Flour
Cacao Nibs
Cacao Powder
Oats
Organic Dark Chocolate Chips
Avocado Oil
Balsamic Vinegar
Extra Virgin Olive Oil
Green Olives
Egg
Orange Juice
Unsweetened Almond Milk
Barbecue Skewers
Chocolate Protein Powder
Water
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NSK Chocolate Zucchini Bread Smoothie5 minutes
Unsweetened Almond Milk
Zucchini (chopped, frozen)
Chocolate Protein Powder(organic, whole food based)
Banana (frozen)
Chia Seeds
Almond Butter
Cacao Powder
Cacao Nibs (optional)
Sea Salt (pinch)
Use sunflower seed butter instead of almond butter and coconut milk or hempseed milk instead of almond milk.
Zucchini is full of pectin fiber which is fabulous for digestion and isknown to improve arterial health and reduce disease-causing inflammation.
Add all ingredients except the cacao nibs into a high-speed blender and blenduntil smooth.
Pour into a glass and top with cacao nibs (optional). Enjoy!
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NSK Breakfast Oatmeal Cookies20 minutes
Oats (rolled)
Banana (mashed)
All Natural Peanut Butter
Sea Salt
Organic Dark Chocolate Chips
Use almond, cashew, or sunflower seed butter instead.
Use certified gluten-free oats.
Use sugar-free chocolate chips or dried cranberries.
Make ahead and store leftovers in an airtight container in the fridge for 5-7days or freeze them.
Bananas are a fantastic brain food as they strengthen the nervoussystem!
Preheat the oven to 350ºF (177ºC) and line a baking sheet with parchmentpaper.
In a large mixing bowl, add the oats, mashed banana, peanut butter, and seasalt and mix well. Fold in the chocolate chips and mix again until wellcombined.
Using wet hands, roll the dough into even balls and flatten slightly with yourhands. Place on the baking sheet and bake for 10 to 12 minutes.
Remove cookies and let cool on the baking sheet for at least 10 minutes. Enjoy!
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NSK Burrito Mason Jar Salad25 minutes
Organic Salsa
Avocado (peeled and diced)
Tomato (diced)
Baby Spinach (chopped)
Black Beans (cooked, drainedand rinsed)
Celery (finely diced)
Lime (juiced)
Sea Salt
Spinach is rich in many important nutrients, including vitamin A, vitaminC and folate.
Chop spinach. Dice avocado. Dice celery.
Assemble your burrito bowl mason jars by placing avocado in the bottom witha splash of lime juice. Top with a couple of tablespoons of organic salsa.
Next add in your celery, diced tomatoes, spinach and top with black beans.Drizzle with olive oil and a pinch of salt. Seal with a lid. When ready to eat,shake well and dump into a bowl. Enjoy!
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NSK Spicy Cashews25 minutes
Cashews (raw)
Smoked Paprika
Red Pepper Flakes
Chili Powder
Lime (juiced and zested)
Maple Syrup
Avocado Oil
Sea Salt
Make ahead and store in a sealed container for up to one week. Freeze forlonger.
Use almonds, walnuts or pecans instead.
One lime provides 1/3 of your daily Vitamin C needs, boosting yourimmunity and helping to fight off infections.
Preheat the oven to 325ºF (163ºC) and line a baking sheet with parchmentpaper.
Add the cashews, smoked paprika, red pepper flakes, chili powder, lime juice,maple syrup, avocado oil and sea salt to a large bowl and mix until all thecashews are fully coated.
Place on the baking sheet, making sure to have them spread out evenly. Bakefor 10 minutes, then remove from the oven and toss. Put them back in the ovenfor an additional 10 to 12 minutes, or until slightly crispy.
Remove the cashews from the oven and let them cool on the pan for 5 to 10minutes. Garnish with lime zest if desired and serve. Enjoy!
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NSK Summer Fruit Kabobs15 minutes
Strawberries (halved)
Pineapple (cubed)
Blackberries
Cantaloupe (cubed)
Blueberries
Raspberries
Barbecue Skewers
Drizzle with melted dark organic chocolate.
Use whatever fruit you have on hand. Watermelon, honeydew, banana andorange slices all work great!
Chop fruit for easy kabob assembly.
Fruit slows down aging, kills of pathogens, and heals the cells in ourbodies.
Wash fruit.
Slide one piece of each type of fruit onto the skewer and set aside.
Repeat using the same pattern until all ingredients are used up. Cover andstore in the fridge until ready to serve. Enjoy!
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NSK Lemon Kale Salad with Chickpeas & Avocado20 minutes
Kale Leaves (stem removed,thinly sliced)
Extra Virgin Olive Oil
Lemon Juice
Sea Salt
Chickpeas (cooked)
Avocado (cubed)
Smoked Paprika
Pumpkin Seeds
Use hemp hearts, sunflower seeds, pine nuts, or crushed walnuts.
Make dressing. Cook chickpeas if dry. Chop kale.
Roast the chickpeas at 400 for 30 minutes with your favorite spices(smoked paprika, thyme, garlic powder, cumin, cayenne) to add crunch and more flavorto the salad.
Add diced red onion, red bell peppers, cucumber, radish, or cherrytomatoes.
Dark leafy greens like kale build enzymes in the body which promotehealthy digestion.
Add the kale leaves to a large bowl.
In a small bowl, whisk the extra virgin olive oil, lemon juice and sea salttogether. Add the dressing to the kale and massage with your hands to ensureit is evenly coated.
Add the chickpeas and avocado to the kale and toss well. Garnish with smokedpaprika and pumpkin seeds. Divide between plates and enjoy!
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NSK Basil Bursted Tomatoes20 minutes
Avocado Oil
Cherry Tomatoes
Dried Basil
Sea Salt
Add chopped fresh basil, parmesan or nutritional yeast.
Tomatoes’ deep red color contain the antioxidants that powerfully fightinflammation.
In a large saucepan, heat the oil over medium-high heat. Cook the tomatoesuntil they start to burst, about 15 to 20 minutes.
Stir in the basil and salt. Enjoy!
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NSK Sweet Potato Noodles with Spinach & Corn15 minutes
Sweet Potato (small, spiralized)
Frozen Or Fresh Corn
Baby Spinach
Pumpkin Seeds
Extra Virgin Olive Oil
Water
Chili Powder
Garlic (clove, minced)
Orange Juice
Lime Juice
Sea Salt
Cilantro (chopped)
For some heat, chop up canned chipotle peppers in adobo sauce or topwith red pepper flakes.
Add cooked organic/non-GMO protein, both tofu or crumbled tempehwill soak up the dressing nicely, or a can of navy beans.
Use a vegetable peeler and cook for half the time in the skillet.
Sweet potatoes are easy to digest and are great way to get antioxidantsand minerals, even with digestive disorders.
In a pan over medium heat, add the sweet potato noodles and cook for 5 to 7minutes or until cooked through. Remove and set aside. In the same pan, addthe corn and cook for 2 to 3 minutes. Remove and set aside.
To the same pan, add the spinach and cook until just wilted and then set aside.Next, add the pumpkin seeds and toast them for 2 to 3 minutes.
In a blender or food processor, add the extra virgin olive oil, water, chili powder,garlic, orange juice, lime juice and sea salt. Blend until combined.
Add the sweet potato noodles, corn and spinach back to the same pan. Addthe dressing on top and toss to coat. Divide between plates and top withchopped cilantro. Enjoy!
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NSK White Bean Burgers30 minutes
White Navy Beans (cooked,drained and rinsed)
Garlic (clove, minced)
Basil Leaves (chopped)
Egg (whisked)
Almond Flour
Tomato (diced)
Green Olives (pits removedand chopped)
Red Onion (finely diced)
Extra Virgin Olive Oil
Balsamic Vinegar
Sea Salt
Baby Spinach
Lemon (cut into wedges)
Cook beans. Mince garlic. Chop basil. Remove pits and chop olives. Diceonion.
Mix 1 tbsp of ground flax with 2 tbsp of water and let congeal, then mixin.
Tomatoes’ deep red color contain the antioxidants that powerfully fightinflammation.
In a large mixing bowl, mash your white beans with a fork. Add minced garlic,basil leaves, and egg. Season generously with fresh ground pepper and addsea salt. Mix well. Add in almond flour and mix again. With clean hands, formmedium-sized patties and place on waxed paper. Place in the freezer untilready to cook.
Make Tomato & Olive Salsa mix by combining tomatoes, olives, red onion, oliveoil, balsamic vinegar and a bit more sea salt and pepper to taste. Mix well andset aside.
In a large skillet, heat a splash of olive oil over medium heat. Fry white beanpatties for 6 - 7 minutes per side or until golden brown.
Plate baby spinach and lightly drizzle with a lemon wedge. Serve white beanpatty on top with a few spoonfuls of the salsa. Enjoy!
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