The Martin Family Recipes

Ingredients

1 cup quinoa, uncooked
2 cups water
4-5 (200g) fresh apricots, halved and then quartered
1 cup cucumbers, chopped
1/2 cup zucchini, chopped
1/3 cup fresh parsley
1/2 cup almonds, chopped
1/4 cup olive oil
2 tablespoons apple cider vinegar
1 teaspoon sea salt
juice of 1 orange
1-2 threads of saffron
1 clove garlic, minced

Directions

1. Bring the water to a boil, add quinoa and seasonings. Cook to simmer for 25 minutes or until quinoa is fluffy.
2. Using the olive oil, orange juice, apple cider vinegar, sea salt, and saffron whisk until mixed for a dressing.
3. Take quinoa off the heat, set to cool. Once cool, stir in all ingredients including the dressing and adjust seasonings to taste.
4. Enjoy at room temperature or cold. Garnish with more fresh parsley and chopped almonds.

Nutrition Information

Serves: 6

Per serving:
Calories: 255;
Total Fat: 15g;
Saturated Fat: 2g;
Monounsaturated Fat: 9g;
Cholesterol: 0mg;
Sodium: 380mg;
Total Carbohydrates: 26g;
Dietary Fiber: 4g;
Sugars: 5g;
Protein: 7g

Nutrition Bonus:
Potassium: 229mg;
Vitamin A: 17%;
Vitamin C: 28%;
Calcium: 5%;
Iron: 11%

Vegan Sour Cream

MAKES 2 CUPS
TIME: 10 MINS

1 (12.3oz/349g) pack organic firm silken tofu
2 tablespoons fresh lemon juice, plus more to taste
1 tablespoon extra-virgin olive oil
1 tablespoon apple cider vinegar, plus more to taste
1 teaspoon Dijon mustard, plus more to taste
1 teaspoon Celtic sea salt
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1 tablespoon finely chopped chives or green onions

1. Throw all of the ingredients (except the chives or green onions) into your blender, and blast on high for 30 to 60 seconds until smooth and creamy.
2. Tweak the lemon juice, vinegar, and mustard to taste.
3. Stir the chives or green onions through (if desired) and serve.

8 ounces dry macaroni noodles
1 onion, chopped
3 garlic cloves, minced
1 small red or green bell pepper, seeded and diced
1 8-ounce package vegetarian ground beef substitute, or 4 vegetarian burgers, thawed (if necessary) and chopped
1 28-ounce can crushed tomatoes
1 15-ounce can kidney beans, undrained
1 15-ounce can corn, undrained
2 tablespoons chili powder
1 teaspoon ground cumin

1. Cook macaroni according to package directions. Drain, rinse, and set aside.
2. In a large pot add onion. Cook until onion is soft, about 5 minutes.
3. Add bell pepper, garlic and vegetarian ground beef substitute or chopped vegetarian burgers. Mix in tomatoes, beans and their liquid, corn and its liquid, chili powder, and cumin. Cover and simmer over medium heat, stirring occasionally, for 20 minutes.
4. Add cooked pasta and check seasonings. Add more chili powder if a spicier dish is desired.

PREP TIME: 10 mins
COOK TIME: 3 hours
TOTAL TIME: 3 hours 10 mins

Cooking sweet potatoes in the slow cooker makes them extra moist and sweet! Top with black beans, corn, avocado, spices, and smoky cashew cream for an easy vegan and gluten-free meal.

Serves: 4

INGREDIENTS

For the sweet potatoes:
4 medium sweet potatoes (about 7 ounces each)
½ cup canned black beans, rinsed and drained
½ cup corn, fresh or frozen
? cup canned tomato sauce
2 tbsp chopped scallions
½ tsp cumin
¼ tsp cayenne pepper
½ tsp kosher salt
1 avocado, chopped
2 tbsp chopped cilantro
For the smoky cashew cream:
½ cup raw cashews, soaked for 30 minutes
½ cup water
¼ tsp smoked paprika
¼ tsp salt
½ tsp lemon juice
1-2 tsp hot sauce

INSTRUCTIONS

1. Wash and dry sweet potatoes. Place them in slow cooker, cover, and cook on high for 4 hours or low for 8 hours (mine were done after a bit less than 3 hours on high).
2. Place cashews in a bowl of warm water to soak.
3. In a medium bowl, combine the black beans, corn, tomato sauce, scallions, cumin, cayenne, and salt.
4. Drain cashews and place in high-speed blender with the rest of the cashew cream ingredients, blending until smooth. Season to taste and set aside.
5. Remove the potatoes from the slow cooker and cut each lengthwise ¾ the way through. Pull apart to create opening and gently mash flesh with a fork. Divide the bean filling among the potatoes and gently mix it into the potato flesh.
6. Top potatoes with avocado, cilantro, and cashew cream.

Ingredients:

8 ounces uncooked ribbon noodles
1 tablespoon olive oil
1 yellow onion, chopped
3 tablespoons whole wheat flour, divided
2 cups vegetable broth
1 tablespoon soy sauce
1 teaspoon lemon juice
1 teaspoon tomato paste
1 1/2 pounds mushrooms (half Portobello and half White Button mushrooms), cut into large 2-inch chunks
1/2 teaspoon dried thyme
1/2 teaspoon dried sage
1/2 teaspoon salt
1 tablespoon white wine vinegar
1/4 cup vegan sour cream (optional)
10 turns of fresh ground, black pepper
1/4 cup flat-leaf parsley, minced

Instructions:

• Cook the noodles per the direction on the package. Under cook them a bit because they will be cooked again once incorporated into the sauce.
• Drain and set aside.
• In a large saucepan, add the olive oil and sauté the onions for 3 minutes over medium heat.
• Add the flour and cook for 30 seconds, stirring constantly.
• Gradually add the broth, soy sauce, lemon juice, and tomato paste, while stirring at the same time. Stir until mixture becomes thick and bubbly, about a minute.
• Add the mushrooms, thyme, sage, and salt. Stir to combine.
• Cook for 5 minutes, stirring frequently until mushrooms have shrunk in size.
• Add the vinegar and simmer for 4 more minutes.
• Add the noodles, sour cream, 1 tablespoon of flour, black pepper, and parsley and cook on low for an additional 5 minutes.
• Garnish with parsley.

Nutritional Information:

Total Calories: 795 | Total Carbs: 104 g | Total Fat: 21 g | Total Protein: 50 g | Total Sodium: 1,548 g | Total Sugar: 13 g

(Per Serving: serves 4-6 people) Calories: 159 | Carbs: 20.8 g | Fat: 4.2 g | Protein: 10 g | Sodium: 309 mg | Sugar: 2.6 g

Total Time: 30 Mins
Prep Time: 5 Mins
Cook Time: 25 Mins

Ingredients:

2 tablespoons olive oil
1 small white onion, peeled and diced
1 cup diced carrots
1 cup diced celery
3 cloves garlic, peeled and minced
6 cups chicken or vegetable stock
1 (14-ounce) can fire-roasted diced tomatoes
1 1/2 cups (about 8 ounces) DeLallo whole wheat orzo pasta, or other whole wheat pasta
1/2 teaspoon dried thyme
1/4 teaspoon dried oregano
1/4 teaspoon dried rosemary
4 cups loosely-packed spinach
salt and black pepper
optional toppings: freshly-grated Parmesan cheese, crushed red pepper flakes

Directions:

Heat oil in a large stock pot over medium-high heat. Add onion and saute for 4 minutes, until soft. Add carrots, celery and garlic and saute for an additional 3 minutes. Add chicken stock, tomatoes, orzo (pasta), thyme, oregano, rosemary and stir to combine. Bring soup to a simmer, stirring occasionally. Reduce heat to medium-low and simmer for 10 minutes, stirring occasionally, until the pasta is al dente.

Stir in the spinach and cook for 1-2 minutes until it is bright green and wilted. Taste, and season with salt and black pepper as needed.

Serve warm, garnished with your desired toppings.

Ingredients

½ ripe avocado
¼ cup coconut milk
¾ cup almond milk
½ frozen banana
1½ tablespoons maple syrup, or more to taste (substitute Coconut Sugar for Wheat Belly)
1½ – 2 teaspoons pumpkin pie spice

Directions

Combine everything in a blender and puree until smooth.
For a thinner smoothie, add additional almond milk.

2 cups cauliflower, grated (about 1/2 a large head)
1 large egg, lightly beaten
1 1/2 cup part skim mozzarella, shredded and divided
2 tablespoons Parmesan cheese, grated
1/4 cup tomato sauce, homemade or store bought
1 cup grape tomatoes, sliced in half
2 cloves garlic, sliced
1/4 teaspoon red pepper flakes, crushed
1/4 cup basil leaves, for garnish

Heat oven to 425°. Line a rimmed baking sheet with parchment paper.

Grate the cauliflower using a box grater until you have 2 cups of cauliflower crumbles. Place in a large bowl and microwave for 7-8 minutes, or until soften. Remove and let cool. Mix in the egg, 1 cup mozzarella, Parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with non-stick spray and bake for 10-15 minutes, or until golden.

Top the pizza with the sauce, remaining mozzarella, cherry tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.

Makes: 4 to 6 servings
Ingredients
3 cups cauliflower florets
1 15-ounce can chickpeas, rinsed and drained
1 cup loose-pack frozen cut green beans
1 cup sliced carrots
1/2 cup chopped onion
1 14-ounce can vegetable broth
2-3 teaspoons curry powder
1 14-ounce can light coconut milk
1/4 cup shredded fresh basil leaves
Cooked brown rice (optional)

Directions
1. In a 3-1/2- or 4-quart slow cooker, combine cauliflower, chickpeas, green beans, carrots, and onion. Stir in broth and curry powder.
2. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours.
3. Stir in coconut milk and shredded basil leaves. Spoon rice, if using, into bowls, and ladle curry over the top.

Nutrition facts per serving: 219 calories, 8g protein, 32g carbohydrate, 7g fat (4g saturated), 9g fiber

2 cups elbow macaroni (8 ounces)
3 tablespoons butter
2 large eggs
3/4 heavy cream or evaporated milk
1 teaspoon salt
3/4 teaspoon black pepper
3/4 teaspoon mustard powder
Pinch cayenne pepper (optional)
1 1/2 cups shredded Cheddar cheese (6 ounces)
8 slices American cheese

Directions
1. In a large pot of boiling salted water, cook the macaroni according to the package directions. Drain well and return the pasta to the pot. Add the butter and stir over medium heat until the butter has melted and the pasta is coated.

2. In a medium bowl, whisk together the eggs, cream, salt, black pepper, mustard powder, and cayenne pepper, if using. Pour the egg and cream mixture into the pot and stir. Add the cheeses and continue stirring over medium heat until the sauce has thickened and is very creamy, about 3 minutes. Serve hot.

Serves 4 to 6

Take Away Tip
Dairy products are delicate creatures when they come across heat. There’s always the risk of curdling, which makes a clumpy mess. The best protection against curdling, folks, is fat. So, regular milk, with its lower fat content, will just not cut it in this recipe. Stick with the heavy cream or evaporated milk, and this mac will be at its creamy best!