plant power Archives | Plant Based, Family Friendly Meal Planning by Stephanie Dreyer, Los Angeles

April 15, 2018
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Get your cruciferous veggies on with this crunchy and tangy salad. I used a salad mix from Trader Joe’s as the base, but you can also make your own from scratch using cabbage, Brussels sprouts and kale.

Try this Cruciferous Crunch Salad for a zesty lunch option. The tangy tahini dressing gets better the longer it marinates, so make it in the morning on Monday and enjoy it all week long.

The salad dressing is everything in this salad. Its tangy and salty – full of umami flavor. I have to hold myself back from eating the whole bowl! My 12 year-old daughter loves the taste too – a great way for me to get her to eat kale and cabbage!

Try this Cruciferous Crunch Salad for a zesty lunch option. The tangy tahini dressing gets better the longer it marinates, so make it in the morning on Monday and enjoy it all week long.

This salad gets better the longer it “marinates,” so I typically make it in the morning while I am prepping breakfast and lunches for the kids. I refrigerate it until lunch so that the flavors have time to meld.  Slice in the avocado just before serving.

Cruciferous Crunch Salad with Tangy Tahini Dressing

Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Author Stephanie Dreyer

Ingredients

  • 1 bag of Trader Joe’s Cruciferous Crunch Blend (or 3 cups chopped curly kale, 3 cups shredded red and green cabbage, and 3 cups shaved Brussels sprouts)
  • 1 jar capers, drained
  • 1/4 cup plus 2 tablespoons apple cider vinegar
  • 6 teaspoons tamari (gluten-free soy sauce)
  • 3 tablespoons tahini
  • 1/4 cup nutritional yeast
  • 1 can garbanzo beans (chickpeas), drained and rinsed
  • 2 small organic avocados, chopped

Instructions

  1. Whisk together the vinegar, tamari, tahini and nutritional yeast.
  2. Stir in the vegetable mix and combine well.
  3. Add in the capers and the garbanzo beans. Mix well.
  4. Refrigerate for at least 2 hours before serving. Stir in the avocado just before serving. Stores well in an air-tight container (without the avocado) for 3-4 days.

Try this Cruciferous Crunch Salad for a zesty lunch option. The tangy tahini dressing gets better the longer it marinates, so make it in the morning on Monday and enjoy it all week long.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


March 18, 2018
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How do you like to scramble? This Mediterranean Tofu Scramble is a great breakfast option. Use this recipe as a template and add in your favorite mix-ins. Serve it as a protein packed breakfast with fresh fruit and hashbrowns, or enjoy it for dinner with roasted potatoes and a side salad.

This Mediterranean Tofu Scramble is a great breakfast option. Use this recipe as a template and add in your favorite mix-ins. Serve it as a protein packed breakfast with fresh fruit and hash browns, or enjoy it for dinner with roasted potatoes and a side salad.

Tofu scrambles are a quick and easy meal option, and a delicious plant-based take on scrambled eggs. Tofu scrambles easily to create the same look and texture as eggs without the animal products. I love this recipe blend, with all of the flavors of my dream destination, Greece. Try adding bruschetta for an Italian taste profile, or taco seasoning and pico de gallo for a Latin flavor.

https://stephaniedreyer.com/2017/05/30/italian-bruschetta-tofu-scramble/

Mediterranean Tofu Scramble

Ingredients

  • 1 package firm tofu drained
  • 1/4 cup Kalamata olives finely chopped
  • 1 14.5 ounce can artichokes in water, drained and chopped
  • ½ cup sun-dried tomatoes
  • 2 cups fresh spinach loosely packed
  • 3 cloves garlic minced
  • 2 shallots minced
  • 1 tablespoon olive oil
  • 1/2 cup hummus
  • 2 tablespoons Italian or Greek seasoning
  • 1 teaspoon salt

Instructions

  1. Place the sun-dried tomatoes in a bowl with hot water. Allow to sit for 10 minutes, then drain, (squeeze out as much water as possible), and chop.
  2. Heat the olive oil in a large pan. Add in the garlic and shallots. Cook until soft and fragrant.
  3. Stir in the tomatoes, olives, and artichokes, as well as the Greek (or Italian) seasoning and salt. Saute for 3 minutes.
  4. Crumble the block of tofu into the pan, to resemble the look of scrambled eggs. Cook for another 5-7 minutes until the tofu is slightly golden.
  5. Combine the hummus with 2 tablespoons of water and stir well so that it has the consistency of a dressing. Add the hummus to the tofu and vegetables. Stir well.
  6. Slowly, stir in the spinach and allow to cook until wilted, about 3 minutes.
  7. Remove from the heat. Taste and add salt and pepper, as needed.

 

This Mediterranean Tofu Scramble is a great breakfast option. Use this recipe as a template and add in your favorite mix-ins. Serve it as a protein packed breakfast with fresh fruit and hash browns, or enjoy it for dinner with roasted potatoes and a side salad.

 

 

 

 

 

 

 

 

 

 

 

 

 


March 15, 2018
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This dairy-free Creamy Pasta and Broccoli Bake is a great recipe to batch cook on the weekend to have ready to pop in the oven when it’s time for dinner. Plus, it serves a crowd – great lunch leftovers for the rest of the week! I use cashews for the silky delicious sauce in this pasta and broccoli bake. I layer it with a homemade vegan parm cheese that has more cashews – nut protein! My family prefers penne but use whatever tubular pasta makes your family say, “Yum!”.

Creamy Pasta & Broccoli Bake

Ingredients

  • 16 ounces penne or other tubular style pasta
  • 5 cups broccoli florets about 12 ounces

For the cream sauce:

  • 2 cups cashews soaked for 2 hours or overnight and drained, if not using a high powered blender
  • 2 cups vegetable broth
  • 3 garlic cloves
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon salt
  • ¼ cup nutritional yeast
  • ¼ cup lemon juice about 1 lemon

For the vegan Parmesan cheese:

  • 1 cup of cashews
  • ¼ nutritional yeast
  • 2 small garlic cloves
  • 1 teaspoon salt

Instructions

  1. Preheat oven to 350 degrees.
  2. Bring a pot of salted water to a boil. Cook the pasta according to the package directions.
  3. While the pasta cooks, make the sauce and Parmesan. For the cream sauce, combine all of the ingredients in a high-speed blender and mix until smooth. For the cheese, combine all of the ingredients in a food processor and pulse until it resembles crumbs.
  4. Drain the pasta and combine with half of the sauce and all of the broccoli florets.
  5. Spread ½ of the pasta and broccoli mixture into a 13x9” casserole dish.
  6. Sprinkle half of the Parmesan cheese over the pasta. Spread the remaining pasta on top.
  7. Pour the remaining sauce over the pasta. Sprinkle with the remaining cheese.
  8. Bake for about 15-20 minutes, until heated through and the broccoli is crisp, yet tender to the fork.

 

 

 

 

 

 

 

 

 

 

 

 

 

 


March 15, 2018
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Girl Scout Thin Mints are the secret ingredient in this chocolatey minty frozen treat. This Thin Mint Milkshake can be enjoyed all year round if you freeze a few boxes of Thin Mints after cookie season is done. So Delicious!’s Mint Chip ice cream is my dairy-free pick. This shake is a mint lover’s dream come true!

Girl Scout Thin Mints are the secret ingredient in this chocolatey minty frozen treat. Make this Thin Mint Milkshake with just 3 ingredients!

Thin Mint Milkshake (Vegan & Dairy-free)

Ingredients

  • 2 1/2 cups dairy-free mint chip ice cream (such as So Delicious)
  • 1 1/2 cups almond milk
  • 8 Thin Mint cookies
  • Suggested toppings: crushed Thin Mints, So Delicious Coco Whip, mini vegan chocolate chips

Instructions

  1. In a blender combine ice cream, milk, and thin mint cookies. Blend on high speed until completely combined and cookies are crushed.
  2. Pour into glasses and garnish with desired toppings.

Girl Scout Thin Mints are the secret ingredient in this chocolatey minty frozen treat. Make this Thin Mint Milkshake with just 3 ingredients!

 

 

 

 

 

 

 

 

 

 

 

 

 


February 26, 2018
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This Vegan Beef and Bean Chili is hearty and kicking with flavor! Loaded with 3 kinds of beans, and two types of Beyond Meat, (one of my favorite plant-based proteins), this chili satisfies! Make a big pot on Sunday and eat it all week long.

I like my chili smoky, so I started with some of Lightlife’s Fakin’ Bacon (tempeh) for that hickory flavor. After the tempeh, I loaded in the vegan “beef” with some help from Beyond Meat. I used a combination of their Beyond Burger and Beefy Crumbles for a variety of texture in the chili.

This Vegan Beef and Bean Chili is kicking with flavor! Packed with 3 types of beans and Beyond Meat's plant-based protein, this hearty chili satisfies!!

I am not the greatest at handling spice and wanted this to be edible for the kids, so I didn’t add too much heat to this Vegan Beef and Bean Chili recipe. If you like it spicy, feel free to heavy up on the chili powder. I found a half a tablespoon to be perfect for my family, but 1-2 tablespoons is probably more on par with spicier chilis.

Vegan Beef and Bean Chili

Ingredients

  • 2 red bell peppers diced
  • 1 large yellow onion diced
  • 25 cloves garlic minced
  • 4 Beyond Meat Beyond Burgers
  • 1 package Beyond Meat Beefy Crumbles
  • 1 package Lightlife Fakin' Bacon chopped
  • 3 teaspoons garlic powder
  • 1/2 tablespoon chili powder
  • 2 teaspoons paprika
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 2 teaspoons cayenne pepper
  • 2 teaspoons kosher salt
  • 2 teaspoons black pepper
  • 1 ½ tablespoons Liquid Smoke
  • 1 25 ounce can crushed tomatoes
  • 12 ounces light beer
  • 2 cups vegetable broth such as Imagine's No-Chicken Broth
  • 2 15.5 ounce cans pinto beans
  • 2 15.5 ounce cans kidney beans
  • 1 15.5 ounce can black beans

Instructions

  1. In a large stock pot over high heat, add 1 tablespoon of oil.
  2. Add bell pepper and onion and cook until caramelized, about 5 minutes.
  3. Add garlic and saute a minute longer.
  4. Add Fakin' Bacon, and all of the Beyond Meat. Stir together and cook until the meat is cooked through, about 5-7 minutes.
  5. Add in the garlic powder, chili powder, paprika, cumin, coriander, cayenne, salt, and pepper. Cook for 1 minute.
  6. Add in the crushed tomatoes and stir for 2 minutes.
  7. Stir in beer and vegetable stock.
  8. Add beans and Liquid Smoke. Stir together.
  9. Lower heat and simmer for 30 minutes to an hour.

For extra smoke, I added a splash of Liquid Smoke at the end before simmering. To serve, cut up some lime wedges for squeezing on top. Dairy-free sour cream and diced avocado are some of my other favorite toppings. Don’t forget the chips! I highly recommend a handful of Trader Joe’s restaurant-style chips. Enjoy!

Please prepare an hour presentation on the two subjects listed above. I. Highlights for 2017 a. What did we achieve b. What did we learn? (Best practices and failures) c. What would we do differently and how? II. Key trends a. What are the latest trends? (Respective to your industry & functions) i. Please evaluate around luxury brands vs mass b. How could we implement efficiently and with a lean strategy?

 

 

 

 

 

 

 

 

 

 


February 21, 2018
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I love a good steak – vegetable steak that is! Portobello steaks were my go-to when I first went vegan. They are chewy and “beefy” like a regular steak, and can be seasoned and marinated similarly too. However, recently cauliflower has taken the main stage as the power ingredient in cauliflower rice and pizza crusts. Sliced and grilled, cauliflower also makes a hearty steak.

This Cauliflower Steak with Black Bean Relish is an elegant choice for entertaining - as beautiful to look at as it is delicious to eat!

It’s an unsuspecting choice for entertaining that will impress your guests. Make a pesto, cream sauce, or this Black Bean Relish and you’ve got an elegant meal that is as beautiful to look at, as it is to eat!

Pan roasting the cauliflower steak is another alternative to grilling, or pan fry it. I like to slice and cook a whole head ahead of time for the week. The relish is very simple and is oil-free, making this dish even healthier.

This Cauliflower Steak with Black Bean Relish is an elegant choice for entertaining - as beautiful to look at as it is delicious to eat!

Cauliflower Steak with Black Bean Relish

Prep Time 15 minutes
Cook Time 10 minutes
Total Time 23 minutes
Servings 4 steaks

Ingredients

  • 1 head cauliflower sliced into steaks
  • 1 tablespoon olive oil
  • 3 roma tomatoes diced
  • 1 onion diced
  • 3 tablespoons flat-leaf parsley finely chopped
  • 1 can black beans drained and rinsed
  • 1 lime juiced (+ more to taste)
  • 1 tablespoon cumin
  • freshly ground sea salt (to taste)
  • freshly ground black pepper (to taste)
  • 1 avocado, sliced (for garnish)

Instructions

  1. Coat the cauliflower steaks with the olive oil and either pan fry, roast at 400 degrees for about 10 minutes, or grill.

  2. Combine the tomatoes, onions, parsley, black beans, lime juice, and cumin in a bowl. Season with salt and pepper, to taste. Add more lime juice, if needed.

  3. To serve, place the cauliflower steak on a plate, and generously spoon the black bean relish on top. Garnish with sliced avocado, if desired.

This Cauliflower Steak with Black Bean Relish is an elegant choice for entertaining - as beautiful to look at as it is delicious to eat!

 

 

 

 

 

 

 


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