Vegetarian Archives - Genesis Health Solutions

VEGAN “FETA” CHEESE

This recipe shared by Cathy Blanks is quite innovative and a “must try” for our vegan and vegetarian clients. Feta cheese makes so many dishes special and is a terrific way to add protein to your meals.

WHOLE-ROASTED HERBED CAULIFLOWER

This dish makes a beautiful presentation. It’s great for everyday or special enough for a holiday table. The Vegan Parmesan Cheese used in this dish takes less than 5 minutes to make and can be used in so many soups, salads and dishes for added flavor.

VEGAN “CHICKEN” SALAD

Okay, Genesis vegan and vegetarian clients… you’re going to love us for this one! We really were amazed at how delicious this recipe tasted. Even non-tofu eaters were impressed. The secret is in “pressing” the tofu. It’s very easy to do, so be sure to see the directions at the bottom. The Genesis homemade Vegan Mayo can be a bit sweeter than regular mayonnaise, so you may want to balance the flavors with a little more lemon, after tasting. Do not use store bought vegan mayo!

EASY VEGAN MAYONNAISE

Traditional mayonnaise contains eggs, which means it is not vegan. This recipe is not only much easier to make than traditional mayonnaise, it is much more forgiving, as well.

SPAGHETTI SQUASH WITH SAUSAGE AND PIZZA SAUCE

This recipe is a fun option to help with those pizza cravings. There are plenty of options so that everyone can enjoy it. Read through the instructions before you begin, as the serving information is at the end of them. Protein information (if you choose to use it) is also included at the very end. Enjoy!

TERIYAKI TEMPEH

This is a very flavorful and easy recipe for our vegan and vegetarian clients. Tempeh provides density, structure and high-quality protein to this dish. The nutritional yeast also provides a boost of protein and B-vitamins, as well. Non-vegans can always substitute the tempeh for ten ounces of thinly sliced sirloin, as the nutritional yeast flavor is toned down in this recipe. To serve over cauliflower rice, use 1/2 cup of cooked rice and 1/2 cup of the cooked broccoli.

TEMPEH TACOS

As more vegans and vegetarians are joining Genesis, it is important to help them enjoy delicious protein-rich recipes that are of high-quality. Soy is a great source of protein for vegans and vegetarians, when it is a non-GMO, whole-food fermented product like tempeh, miso, tofu and edamame; not highly-processed soy isolates and concentrates or genetically-engineered soy junk foods like soy cheese, soy ice cream, soybean oil and soy burgers. This recipe is not only fast, easy and delicious, but also has great texture. You can use it to make lettuce leaf tacos, a taco salad or just eat it straight out of a bowl.

VEGAN TEMPEH CHORIZO

Chorizo is a spicy sausage that is usually made from pork. This very easy recipe uses tempeh and is loaded with flavor. You can control the amount of heat by reducing or eliminating the crushed red pepper. Enjoy chorizo in a lettuce leaf with tomato, onions, salsa and avocado, in a salad topped with our dairy-free sour cream, or as a breakfast meat sauteed with veggies.

GROUND TOFU KEEMA

f flavor is what you’re looking for, Keema is your answer! Keema is a main Indian dish, traditionally made with meat, potatoes, peas, and a combination of fragrant spices. Using green beans makes it a great low-carb alternative.

ASIAN TEMPEH LETTUCE WRAPS With Peanut Sauce

This recipe is quite delicious and a great protein choice for our vegan/vegetarian clients. Those on the standard weight loss plan can also modify the recipe by using ground turkey or chicken instead of tempeh, along with the almond butter sauce.

GROUND BEEF KEEMA

If flavor is what you’re looking for, Keema is your answer! Keema is a main Indian dish, traditionally made with meat, potatoes, peas, and a combination of fragrant spices. Using green beans makes it a great low-carb alternative. For variety, you can substitute other vegetables, as well. You can actually make this recipe with different proteins too, like ground turkey or chicken, diced chicken or lamb.

BROWN SUGAR BALSAMIC DRESSING

In addition to providing a host of health benefits, Balsamic vinegar also lends amazing flavor and a touch of class to many dishes. With a perfect blend of sweet, savory and tart flavors, this dressing can be used to drizzle over roasted or grilled vegetables, sautéed onions and mushrooms, tomato salad, chicken, beef, salmon or even strawberries. You can adjust the sweetness to your liking or not even use the “brown sugar” at all. Swerve Brown sugar replacement is a great low-glycemic, weight-loss friendly product that can be found at many grocery stores (Walmart, Kroger, etc.) now or online.

CAJUN SPICE RUB

Plan: (Standard) Serving information: INGREDIENTS INSTRUCTIONS BASIC MARINADE RULES Marinades use four basic components for balance: You can then add any variety of herbs or spices you like. There are no hard/fast rules. This will give you room to play and enjoy variety

CITRUS DRESSING

Plan: (Standard) Serving information: Makes 4-6 servings. No need to count it as part of your checklist. Just enjoy 2-3 tbsp. as your dressing or marinade.. INGREDIENTS INSTRUCTIONS

DAIRY-FREE SOUR CREAM

Sour Cream is great topping on many dishes, but not so good for those trying to avoid dairy. There are two sour cream recipes below and both are creamy, rich and tangy – just like sour cream. While they don’t taste exactly like dairy sour cream, they certainly are close and a very tasty alternative. Once added to your food, you will barely notice the difference. The cashew-based recipe is creamier and very neutral in flavor, while the coconut cream-based recipe does have a mild coconut flavor. Both are good.

ITALIAN DRESSING

Plan: (Standard) Serving information: Makes 11-12 servings. A serving is 1.5 tablespoon and covers your fat at your meal. INGREDIENTS INSTRUCTIONS

LEMON VINAIGRETTE DRESSING (with a Creamy Version)

This is an easy and delicious vinaigrette that is tasty any time of year, but is especially nice in the Spring and Summer. It is perfect on salad, but also delicious on grilled vegetables, chicken or fish. This dressing is much tastier and fresher than bottled versions, too.

LEMON DIJON MARINADE

Plan: (Standard) Serving information: Makes 1 serving. Enjoy it, no need to add to your checklist. INGREDIENTS INSTRUCTIONS

CUMIN LIME MARINADE

Plan: (Standard) Serving information: Makes 2 servings. Covers your fat. INGREDIENTS INSTRUCTIONS

MARINARA SAUCE

Looking for a recipe for all those homegrown tomatoes? Marinara Sauce is a perfect solution that doesn’t contain sugar, which is in so many store-bought sauces. It is a quick and very easy sauce, seasoned traditionally with garlic, spices, herbs and crushed red pepper. Marinara can be as chunky or pureed as you prefer and is a perfect complement to zucchini noodles, grilled or roasted vegetables or even with chicken. Out of season, you can always use a quality canned tomato, like San Marzano, whether whole or diced. Depending on the size of your fresh tomato, it can equal 1-1.5 cups canned. Drain the liquid, reserving only if more is needed after cooking.

ROASTED TOMATO MARINARA WITH GARLIC AND BASIL

This is such an easy recipe and a great way to use up garden tomatoes. You can forego the peeling of the tomatoes and straining of the seeds and blend the marinara to be chunky or smooth. The slow-roasted taste is richer and lends a much fresher taste than canned varieties.

STEAK SAUCE

There have been several requests for steak sauce lately. We have tried several recipes over the years, but they just haven’t been that great. Traditional sauces are either high in carbohydrates or contain ingredients that are not Genesis friendly, such as A1, which contains corn syrup, raisin paste and preservatives. While A1 is more tomato-based, this recipe is vinegar-based. It gives a great zing of flavor to any meat. The Worcestershire Sauce in this recipe has a very small amount of sugar, but is quite small when included in the recipe, so it won’t be a problem. You can always cut the recipe in half if you don’t use it often.

Tag: Vegetarian