Meatless Monday http://www.meatlessmonday.com Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. We provide the information and recipes you need to start each week with healthy, environmentally friendly meat-free alternatives. Our goal is to help you reduce your meat consumption by 15% in order to improve your personal health and the health of the planet. Thu, 30 Oct 2014 16:18:11 +0000 en-US hourly 1 http://wordpress.org/?v=3.9 Roasted Grape Flatbread http://www.meatlessmonday.com/recipes/roasted-grape-flatbread/ http://www.meatlessmonday.com/recipes/roasted-grape-flatbread/#comments Mon, 27 Oct 2014 10:00:58 +0000 http://www.meatlessmonday.com/?post_type=recipes&p=43468

Although fall is typically the season for celebrating root vegetables and squash, many fruits are also at their peak this time of year. Celebrate locally grown grapes with this flatbread, which is complimented by goat cheese and fresh thyme. This recipe comes to us from Lisa Samuel, RDN and McKenzie Hall, RDN of Nourish RDs.

Serves

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Although fall is typically the season for celebrating root vegetables and squash, many fruits are also at their peak this time of year. Celebrate locally grown grapes with this flatbread, which is complimented by goat cheese and fresh thyme. This recipe comes to us from Lisa Samuel, RDN and McKenzie Hall, RDN of Nourish RDs.

Serves 4

  • 1 whole wheat flatbread dough (recipe below)
  • 1 1/2 pounds table grapes
  • 1 – 2 tablespoons extra virgin olive olive oil
  • Pinch of sea salt
  • Pinch of red pepper flakes
  • 8 ounces goat cheese
  • 1 tablespoon fresh thyme leaves

Preheat oven to 425 degrees. Place grapes (removed from stems) on a sheet pan that has been lined with parchment paper. Drizzle with olive oil, salt and red pepper flakes. Roast for 15 – 20 minutes, or until the grapes start to burst. Remove from oven and immediately pour them into a bowl, including all juices.

Preheat grill to high heat, as high as it will go.

Stretch pizza dough to desired shape and thickness. Brush pizza dough with olive oil and place on the hot grill. Cook about 2 – 3 minutes, or until grill marks form and bottom is cooked. Remove dough from grill and place, raw dough side down, on a sheet pan. Top with the roasted grapes, including juice, goat cheese and fresh thyme. Place back on the grill, uncooked dough side down, about 3 – 4 minutes or until dough is cooked through.

Remove from grill, slice and serve. Enjoy, preferably with those you love!

Whole Wheat Flatbread Dough

Makes 3 – 4 pizzas

  • 2 cups warm water (about 110 degrees)
  • 1 tablespoon honey or sugar
  • 1 packet yeast (1/4 oz yeast total)
  • 4 cups whole wheat bread flour
  • 1 tablespoon sea salt
  • 2 tablespoons olive oil

Add the two cups of warm water to a small bowl. Whisk in the honey or sugar. Sprinkle the yeast on top of the water and stir or whisk slightly to incorporate the yeast into the water. Let the yeast mixture set or “proof” 5 – 10 minutes until very foamy.

In the meantime, in the bowl of a stand mixer, whisk together the flour and salt. After the yeast has proofed, pour the yeast mixture into the flour and then add the olive oil. Stir with a wooden spoon until a shaggy dough is formed. Cover the bowl with plastic wrap and let sit for 30 minutes.

After the dough has rested, attach the dough hook to the stand mixer. Turn the mixer on low and let the mixer “knead” the dough for about 10 minutes. Alternately, knead the dough by hand for 10 minutes, trying to add very little extra flour to the dough.

Cover bowl with a damp cloth and set in a warm place. Let the dough rise for 2 hours, or until doubled. Turn the dough out onto a lightly floured board. Divide into 3 or 4 sections and form into balls. Cover and let rise again, for at least 30 minutes. Now, they are ready to be turned into flatbread.

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Arugala Fig Almond Salad http://www.meatlessmonday.com/recipes/arugula-fig-almond-salad/ http://www.meatlessmonday.com/recipes/arugula-fig-almond-salad/#comments Mon, 27 Oct 2014 10:00:06 +0000 http://www.meatlessmonday.com/?p=20939 Sweet figs, tangy feta and spicy arugula don’t need much help to shine in this salad celebrating fall’s bounty. A simple balsamic vinaigrette seasons the greens, while almonds add an earthy crunch

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Sweet figs, tangy feta and spicy arugula don’t need much help to shine in this salad celebrating fall’s bounty. A simple balsamic vinaigrette seasons the greens, while almonds add an earthy crunch. This recipe comes to us from Jen of Domestic Divas.

Serves 4

  • 2 tablespoons balsamic vinegar
  • 1/4 cup extra virgin olive oil
  • salt and pepper, to taste
  • 1 pint figs, quartered
  • 4 cups arugula
  • 1/2 cup Marcona almonds
  • 1/4 cup feta cheese, crumbled

Place the balsamic vinegar in a small bowl, Whisk in the olive oil. Season with salt and pepper to taste.

Layer 1/4 of the arugula and figs onto a small plate. Top with 1/4 of the almonds and feta. Drizzle with the balsamic vinaigrette. Repeat with the remaining ingriedients on 3 other plates and enjoy!

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Mediterranean Vegetable Noodle Soup http://www.meatlessmonday.com/recipes/mediterranean-vegetable-noodle-soup/ http://www.meatlessmonday.com/recipes/mediterranean-vegetable-noodle-soup/#comments Mon, 27 Oct 2014 09:58:55 +0000 http://www.meatlessmonday.com/?p=14990 Greens are stewed with tomatoes, fresh basil, sage and rosemary. Whole wheat macaroni and chickpeas transform this otherwise light soup into a hearty lunch

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Here’s an easy way to pack more of those super-healthy Mediterranean foods into your diet! Greens are stewed with tomatoes, fresh basil, sage and rosemary. Whole wheat macaroni and chickpeas transform this otherwise light soup into a hearty lunch. This recipe comes to us from Marti of Tofu ‘n Sproutz!

Serves 4.

  • 1 tablespoon olive oil
  • 1 sweet onion, finely chopped
  • 2 cloves garlic, minced
  • 2 cups tomato juice
  • 1/2 cup red wine
  • 2 cups fresh tomatoes, finely chopped
  • 2 cups low sodium vegetarian broth
  • 2 cups chickpeas, cooked, or 2 cups white beans, cooked
  • 3 tablespoons fresh basil, minced
  • 2 tablespoons fresh sage, finely minced, or 1 teaspoon dried sage
  • 1/2 teaspoon fresh rosemary, finely minced
  • 1/2 cup uncooked whole wheat macaroni, ABC or orzo pasta
  • 2 cups greens*, finely chopped
  • several drops hot sauce
  • salt and pepper, to taste

*quicker cooking greens like chard, spinach, dandelion greens or beet greens work best in this soup.

Place a large saucepan over medium-low heat. Cook the onion and garlic in the olive oil for 5-7 minutes, or until the onion is transparent.

Add the tomato juice, wine and tomatoes. Simmer for 20-30 minutes, or until the tomatoes start to break down.

Add the vegetable broth, cooked chickpeas or white beans, basil, sage and rosemary. Increase the heat to medium-high and bring the soup to a boil.

Add the uncooked pasta and reduce the heat to simmer. Simmer for about 7 minutes, or until the pasta is cooked, but still firm.

Add the green and simmer for 5 minutes more, or until the greens are soft and lightly cooked and the pasta is cooked to taste.

Season with the soup with hot sauce and salt and pepper to taste.

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Doc Takes Residentsto Cooking School forMeatless Monday http://www.meatlessmonday.com/articles/dr-graham-returns-teach-mm-ngi/ http://www.meatlessmonday.com/articles/dr-graham-returns-teach-mm-ngi/#comments Mon, 27 Oct 2014 09:08:39 +0000 http://www.meatlessmonday.com/?post_type=articles&p=43464

Dr. Robert Graham, Director of Integrative Health & Therapies at Lenox Hill Hospital in New York, brought a fresh crop of medical residents to the Natural Gourmet Institute to teach them the fine art of  cooking healthy, delicious—and meatless—meals.

It’s a form of preventative medicine that can only be administered in the kitchen.

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dr_graham_paper

Dr. Robert Graham featured in the New York Post


Dr. Robert Graham, Director of Integrative Health & Therapies at Lenox Hill Hospital in New York
, brought a fresh crop of medical residents to the Natural Gourmet Institute to teach them the fine art of  cooking healthy, delicious—and meatless—meals.

It’s a form of preventative medicine that can only be administered in the kitchen.

Dr. Robert Graham wants to ignite the next generation of doctors to eat healthy and live healthy. And to help, Chef Instructor Elliott Prag—who is a regular contributor to Vegetarian Times—was there.

 

It’s part of a program called FareWellness, which is an initiative developed by Dr. Graham and Julie Graham, his wife. The program encourages not only healthy eating but also physical exercise and mental wellbeing through activities like yoga and meditation.

Anthony Fassio with Dr. & Julie Graham

Dr. Graham with his wife and Anthony Fassio, CEO of the Natural Gourmet Institute

The hope is that through the FareWellness Program, not only will hospital doctors and staff reap the benefits of maintaining a healthy lifestyle but they will also inspire their patients to taking steps toward bettering their own health through paying more attention to diet and exercise.

Since its start in 1977, NGI has been inspiring people to realize good health through delicious food. This partnership with Lenox Hill Hospital brings their expertise to the medical community by giving doctors the tools to bring healthful cooking to their patients.

“We are honored to continue our partnership with Dr. Graham and Lenox Hill Hospital,” says Anthony Fassio, CEO Natural Gourmet Institute. “With each class a new group of doctors is empowered to teach their patients about how a health-supportive diet can contribute to optimum health.”

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Eyes on Plant Proteinat Nutrition Conference http://www.meatlessmonday.com/articles/eyes-plant-proteinat-nutrition-conference/ http://www.meatlessmonday.com/articles/eyes-plant-proteinat-nutrition-conference/#comments Mon, 27 Oct 2014 09:03:24 +0000 http://www.meatlessmonday.com/?post_type=articles&p=43455

Last week, thousands of registered dietitians convened in Atlanta for the annual Food and Nutrition Conference and Expo held by the Academy of Nutrition and Dietetics. Meatless Monday’s resident RD Diana Rice was in attendance and reports that the topic of plant-based eating was trendier than ever.

The conference kicked off with an educational

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sharon palmer book signing

Sharon Palmer Book Signing!

Last week, thousands of registered dietitians convened in Atlanta for the annual Food and Nutrition Conference and Expo held by the Academy of Nutrition and Dietetics. Meatless Monday’s resident RD Diana Rice was in attendance and reports that the topic of plant-based eating was trendier than ever.


The conference kicked off with an educational session on the role of plant protein in disease prevention
by renowned diet and lifestyle researchers Dr. Frank Hu of Harvard and Dr. Penny Kris-Etherton of Penn State. Our good friend Sharon Palmer later moderated a session on the latest research on the value of vegetarian and vegan diets, where Dr. Joan Sabate of Loma Linda University and Virginia Messina, RD (author of Vegan for Her) were featured speakers.

marcus samuelsson copy

Chef Marcus Samuelsson and Diana Rice, RD

 

 

Plant-based eating was also a hot topic on the Expo floor. Sharon Palmer conducted a free signing of her book Plant Powered for Life at the booth of our friends at Tomato Wellness and Meatless Monday supporter Marcus Samuelsson made an appearance at the Canadian Lentils exhibit.

Registered dietitians also snapped up samples of plant-based dishes such as vegetarian chili from JTM Foods and vegan breakfast sausage from our friends at Neat. “It is extremely encouraging for us to observe the tremendous response that our line of innovative, all natural vegetarian foods received from registered dietitians and other professionals in the food and nutrition industry,” said Phil Lapp, Neat’s co-founder and CEO.

 

 

neat foods

Neat Foods! They sure know how to Meatless Monday!

 

And because you won’t meet a crowd of professionals more enthusiast about fruit and vegetable consumption, dietitians flocked to the conference’s selfie stations, where they could declare their love for plant foods to the world (or at least, to their Twitter followers).

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Whole Wheat Pumpkin Muffins http://www.meatlessmonday.com/recipes/whole-wheat-pumpkin-muffins/ http://www.meatlessmonday.com/recipes/whole-wheat-pumpkin-muffins/#comments Mon, 27 Oct 2014 09:00:57 +0000 http://www.meatlessmonday.com/?p=8628 The warm spiced flavors of pumpkin pie are infused in these moist mini-muffins. This recipe makes a plethora of mini-muffins, but feel free to use standard muffin tins instead- just remember to cook 'em a little longer.

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The warm spiced flavors of pumpkin pie are infused in these moist mini-muffins. This recipe makes a plethora of mini-muffins, but feel free to use standard muffin tins instead- just remember to cook ‘em a little longer. This recipe comes to us from Cathy of A Life Less Sweet.

Serves 18 (36 mini-muffins)

  • 1/2 cup all-purpose flour
  • 1 cup whole wheat flour
  • 1 teaspoon baking powder
  • 1 1/2 cups canned pumpkin puree or roasted pumpkin puree*
  • 1/3 cup olive oil
  • 2 large eggs
  • 2 1/2 teaspoon pumpkin pie spice**
  • 3/4 cup sugar
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt

*please note that canned pumpkin is not the same as canned pumpkin pie filling, which should not be substituted. To make your own pumpkin puree, cut a pumpkin in half, scoop out the seeds and roast, cut side down, in a 400 degree oven for 50-60 minutes, or until pumpkin flesh is soft when poked as a fork. For the smoothest consistency, puree the roasted pumpkin pulp in a food processor or blender.

** if you can’t find pre-mixed pumpkin pie spice, cinnamon is a good substitute.

Preheat oven to 350 F. Line mini-muffin pan with muffin cups.

Mix together pumpkin, oil, eggs, pumpkin-pie spice, sugar, baking soda and salt in a large bowl until smooth.

Stir together the flours and baking powder.

Add dry ingredients the pumpkin mixture. Mix until just combined.

Pour batter into each muffin cup, so that each cup is about 3/4 full.

Bake for about 18-20 minutes, or until muffins are puffed and golden brown. When muffins are done, a wooden toothpick inserted into the center of the muffin should come out clean.

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Autumn Vegetable Curry http://www.meatlessmonday.com/recipes/autumn-vegetable-curry/ http://www.meatlessmonday.com/recipes/autumn-vegetable-curry/#comments Mon, 20 Oct 2014 10:00:53 +0000 http://www.meatlessmonday.com/?post_type=recipes&p=43413

Bursting with the autumnal flavors of cauliflower, sweet potato and curry, this recipe is the perfect thing to cook up for you next cozy Monday night in. This recipe was created by our friend Ellie Krieger for her book Comfort Food Fix. It appears in Food Day‘s free Eat Real Recipe Booklet.

Serves 6

1 large

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Bursting with the autumnal flavors of cauliflower, sweet potato and curry, this recipe is the perfect thing to cook up for you next cozy Monday night in. This recipe was created by our friend Ellie Krieger for her book Comfort Food Fix. It appears in Food Day‘s free Eat Real Recipe Booklet.

Serves 6

  • 1 large onion, coarsely chopped
  • 4 cloves garlic, peeled
  • 1 1 1/2-inch length fresh ginger, peeled and thinly sliced
  • 1 1/2 tablespoons yellow curry powder
  • 1/4 teaspoon cayenne pepper, plus more to taste
  • 2 tablespoons canola oil
  • 2 tablespoons tomato paste
  • 2 cups low-sodium vegetable broth
  • 1 cup light coconut milk
  • 1 cinnamon stick
  • 1/4 teaspoon freshly ground black pepper, plus more to taste
  • 1/2 head cauliflower, broken into 1½-inch-wide florets (about 3 cups)
  • 1 pound sweet potatoes, peeled and cut into 1-inch cubes
  • 2 large carrots, peeled and cut into 1-inch rounds
  • 2 tomatoes, cored and chopped
  • Grated zest of 1 lime
  • 2 tablespoons fresh lime juice
  • 1 15-ounce can no-salt-added chickpeas, drained and rinsed
  • 5 cups fresh baby spinach leaves
  • 3/4 teaspoon salt
  • 1/4 cup chopped fresh cilantro leaves
  • 3 cups cooked brown rice, for serving, optional

Place the onion, garlic, ginger, curry powder, and cayenne pepper in a food processor and
process to combine. Add the oil and process until a smooth puree is formed. Transfer the
curry puree to a large pot and cook over medium heat, stirring frequently, about 5 minutes.
Add the tomato paste and cook, stirring frequently, until the mixture begins to darken,
about 5 minutes more.

Add the vegetable broth, coconut milk, cinnamon stick and ¼ teaspoon black pepper and
bring to a boil. Reduce the heat and simmer for 10 minutes. Add the cauliflower, sweet
potatoes, carrots, and tomatoes, season with salt and pepper, and return to a boil. Reduce
the heat to medium low, cover, and simmer until the vegetables are tender, about 25
minutes. Remove the cinnamon stick. Stir in the lime zest and juice, chickpeas, and spinach
and cook until the spinach is wilted, about 5 minutes. Season with up to ¾ teaspoon salt.

Garnish with cilantro and serve with rice.

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Coconut Raisin Flax Granola http://www.meatlessmonday.com/recipes/coconut-raisin-flax-granola/ http://www.meatlessmonday.com/recipes/coconut-raisin-flax-granola/#comments Mon, 20 Oct 2014 10:00:41 +0000 http://www.meatlessmonday.com/?p=11542 Oats, sunflower seeds, coconut and almonds are toasted, sweetened with honey and raisins and then baked until crisp. Cut the granola into pieces and eat it on the go as you start your day.

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Oats, sunflower seeds, coconut and almonds are toasted, sweetened with honey and raisins and then baked until crisp. Cut the granola into pieces and eat it on the go as you start your day. This recipe comes to us from Lindsay of Running with Tongs.

Serves 8

  • 2 cups rolled oats
  • ½ cup sunflower seeds
  • ½ cup blueberry flax seed meal*
  • ¼ cup unsweetened dried coconut, shredded
  • ¼ cup almonds, chopped
  • ¼ cup pumpkin seeds
  • ½ cup brown rice syrup
  • or
  • ½ cup honey
  • 2 tablespoons brown sugar
  • 2 tablespoons dairy-free margarine alternative
  • or
  • 2 tablespoons margarine
  • 2 teaspoons vanilla extract
  • ½ teaspoons salt
  • 1.5 cups raisins

*blueberry flavored flax seed meal can be found in health food stores or in the health food section of some grocery stores. Plain flax seed meal can be substituted.

**brown rice syrup is a natural sweetener made from malted brown rice. It can be found in health food stores. Honey can be substituted.

Preheat the oven to 350 degrees.

Spread the oats, sunflower seeds, flax meal, coconut, almond pieces and pumpkin seeds onto a baking sheet. Place in the oven and toast for 15 minutes, stirring occasionally.

Place the brown rice syrup or honey, brown sugar, margarine, vanilla and salt in a medium saucepan. Cook over medium heat for 2-3 minutes, or until the brown sugar has completely dissolved. Grease another baking sheet.

Once the oat mixture is done, remove it from the oven. Reduce the oven to 300 degrees.

As soon as the oats are out of the oven, combine the oat mixture, the syrup mixture and the raisins in a large bowl. Stir to combine and pour the mixture onto the greased baking sheet, making sure that the mixture is evenly distributed as you spread it out.

Place in the oven and bake for 25 minutes, or until granola is toasted and fragrant. Remove from the oven and allow granola cool completely.

Break into pieces and store in an airtight container for up to a week.

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Carrot Rice Jack O’Lanterns http://www.meatlessmonday.com/recipes/carrot-rice-jack-olanterns/ http://www.meatlessmonday.com/recipes/carrot-rice-jack-olanterns/#comments Mon, 20 Oct 2014 10:00:41 +0000 http://www.meatlessmonday.com/?p=20812 Rice is cooked bright orange in carrot juice and shaped with your hands to form mini pumpkin lookalikes. In this creative snack, kalamata olives are cut into triangles for the eyes and mouths, while green bell pepper pieces are used as stems

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Rice is cooked bright orange in carrot juice and shaped with your hands to form mini pumpkin lookalikes. In this creative snack, kalamata olives are cut into triangles for the eyes and mouths, while green bell pepper pieces are used as stems. This recipe comes to us from Donna of Apron Strings.

Serves 4

  • 1 1/2 cups medium or short grain rice
  • 2 cups carrot juice*
  • 1 cup water
  • 1/2 teaspoon salt
  • 3 kalamata olives
  • 1/4 green bell pepper

*Although carrot juice can be found premade in stores, if time and equipment allows, we suggest making your own.

Place the rice, carrot juice, water and salt in a large pot over medium-high heat. Bring to a boil and cook for about 15 minutes, or until the rice is cooked and all the liquid has been absorbed. Let the rice cool to room temperature.

Lightly sprinkle your hands with water to prevent the rice from sticking. Roll the orange rice into golf ball sized spheres with your hands.

Cut the kalamata olives into small triangles and curved lines and the bell pepper into small rectangles. Place eyes and mouths on the rice jack o’lanterns using the olive pieces. Place a stem atop each rice jack o’lantern using the bell pepper and enjoy!

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Walnut Almond Lettuce Wraps http://www.meatlessmonday.com/recipes/walnut-almond-lettuce-wraps/ http://www.meatlessmonday.com/recipes/walnut-almond-lettuce-wraps/#comments Mon, 20 Oct 2014 10:00:27 +0000 http://www.meatlessmonday.com/?p=21539 This wrap’s filling - a surprising combination of almonds and walnuts seasoned with savory cumin, garlic powder, cayenne pepper and coriander – literally explodes with flavor. Creamy avocados and sweet, crunchy carrot sticks add a delicious contrast

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This wrap’s filling – a surprising combination of almonds and walnuts seasoned with savory cumin, garlic powder, cayenne pepper and coriander – literally explodes with flavor. Creamy avocados and sweet, crunchy carrot sticks add a delicious contrast. This recipe comes to us from Christy Morgan, who writes the blog The Blissful Chef.

Serves 4

For the almond walnut filling:

  • 1 cup shelled, raw almonds
  • 1 cup shelled, raw walnuts
  • 1 tablespoon chili powder
  • 1 tablespoon ground cumin
  • 1 teaspoon ground coriander
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon low-sodium tamari soy sauce

To complete the Walnut Almond Lettuce Wraps:

  • 4 large Romaine lettuce leaves
  • 1 tomato, sliced
  • 1 avocado, pitted, peeled and sliced
  • 1 large carrot, peeled and cut into matchsticks

To make the almond walnut filling:

Soak the almonds and walnuts in a small bowl with enough water to cover for 2 hours.

Drain the nuts and transfer to a food processor. Pulse the nuts for about 20-30 seconds, or until they are chopped, but not yet a paste.

Season the chopped nuts with chili powder, cumin, coriander, garlic powder, cinnamon, balsamic vinegar and tamari. Stir to coat well.

To complete the Almond Walnut Lettuce Wraps:

Scoop about 1/2 cup of the almond walnut mixture into each lettuce leaf. Top each with a few carrot sticks and slices of tomato and avocado.

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