Serve these beautifully bright meals when your family could use a nutrition boost.
As most moms know, getting your kids to eat fruits and vegetables every day can prove a difficult feat. Skip the arguments and complaining by trying one of my yummy, healthy recipes courtesy of my debut cookbook, The Colorful Kitchen: Simple, Plant-based Recipes for Vibrancy, Inside and Out. Flip through the pages and you'll soon see that eating healthy doesn't have to mean sacrificing flavor. These recipes are so good your kids will ask for seconds, and you'll be happy to oblige. Check out my plant-based blog for even more healthy eating inspiration.
1. Edamame Peanut Noodle Salad
TOTAL TIME: 15 MINUTES
MAKES: 4 SERVINGS
This easy meal is filled with tons of color, texture and flavor. It makes a great quick lunch or a perfect cool dinner on hot summer nights when you can’t bear to turn on the oven.
Ingredients
4 servings of soba or brown rice noodles, uncooked
2 cups shelled edamame
1 cup thinly sliced carrots
1 cup thinly sliced cucumber
1 cup thinly sliced cabbage
1 mango, thinly sliced
1 batch Peanut Sauce (see below)
2 green onions, chopped
¼ cup chopped peanuts
Directions
1. Prepare the noodles according to the instructions on the package. Rinse the noodles in cold water to cool, then place them in a large bowl.
2. Add the edamame, carrots, cucumber, cabbage and mango and toss with the Peanut Sauce.
3. Transfer to plates and top with the green onions and peanuts.
PEANUT SAUCE
TOTAL TIME: 5 MINUTES
MAKES: ½ CUP
Ingredients
¼ cup creamy peanut butter
2 tablespoons tamari
1 tablespoon rice vinegar
1 tablespoon sesame oil
1–2 tablespoons maple syrup, to taste
½ teaspoon garlic powder
Water, as needed to thin
Directions
1. Stir all the ingredients together in a small bowl until smooth. Store in an airtight container in the refrigerator for up to 1 week.
Edamame peanut noodle salad.
BenBella Books
2. Eggplant & Zucchini No-Noodle Lasagna
TOTAL TIME: 1 HOUR 30 MINUTES
ACTIVE TIME: 30 MINUTES
MAKES: 4–6 SERVINGS
One of my mom’s favorite stories is about my childhood fascination with lasagna. She would make multiple, gigantic lasagnas whenever our cousins came to visit, and I would hover around her in the kitchen, making her repeat the order of the layers until I could recite it by memory. Well, apparently my fascination still holds up because this recipe is all about the layers, baby!
Ingredients
3 tablespoons olive oil, divided
1 medium eggplant
3 medium zucchini
1 (24-ounce) jar marinara sauce
1 batch Cashew Cheese Sauce (see below)
2 medium tomatoes, sliced
1 handful fresh basil
1 tablespoon nutritional yeast
Salt and black pepper, to taste
Directions
1. Preheat the oven to 400°F. Lightly coat two baking sheets with 1 tablespoon of the olive oil.
2. To prepare the eggplant and zucchini “noodles,” cut the tops and bottoms off the eggplant and zucchini. Slice them lengthwise into strips about ½ inch thick. Place them on the baking sheets and brush with 1 tablespoon of the olive oil.
3. Bake for 20 minutes, flipping halfway through the cooking time. Remove and set aside.
4. Turn the oven down to 375°F. Assemble the lasagna by spreading a thin layer of the marinara sauce across the bottom of a 11-by-7-inch baking dish. Place a layer of zucchini “noodles” on top. Spread a thin layer of the Cashew Cheese Sauce over the zucchini, followed by another thin layer of marinara sauce. Repeat the process, using the eggplant “noodles.” Continue repeating until all the “noodles” are used (about 4 layers).
5. Spread a thin layer of marinara sauce on top and top with the tomatoes and basil. Drizzle with the remaining 1 tablespoon of olive oil and sprinkle nutritional yeast, salt and pepper on top.
6. Cover and bake for 20 minutes, until the lasagna begins to bubble. Uncover and bake for 15–20 more minutes, until the tomatoes are crispy. Let the dish sit for 10 minutes before serving. Enjoy warm.
CASHEW CHEESE SAUCE
TOTAL TIME: 5 MINUTES (PLUS TIME FOR SOAKING CASHEWS)
MAKES: 1 CUP
Ingredients
1 cup raw cashews, soaked in water at least 4 hours
¼ cup plus 2 tablespoons nutritional yeast
Juice of ½ lemon
1 tablespoon Dijon mustard
1 tablespoon olive oil
1 tablespoon tamari
1 clove garlic, minced
½ teaspoon ground turmeric (for color)
Nondairy milk, as needed to thin
Directions
1. Drain and rinse the cashews. Place the cashews in a blender. Add the nutritional yeast, lemon juice, mustard, olive oil, tamari, garlic, turmeric and nondairy milk. Blend until smooth. Store in an airtight container in the refrigerator for up to 5 days.
Eggplant zucchini no-noodle lasagna.
BenBella Books
3. Harvest Butternut Squash & Apple Burger with Sage Aioli
TOTAL TIME: 1 HOUR 20 MINUTES
ACTIVE TIME: 30 MINUTES
MAKES: 8–10 BURGERS
I’ve been known to go a little overboard on Thanksgiving recipes on my blog. From everything smothered in gravy to everything stuffed with pumpkin spice, I love the flavors of the fall season. These burgers offer a taste of my favorite holiday that you can enjoy all year long. They do take a bit of time to put together, so I like to make a double or triple batch and freeze these burgers for emergency T-Day cravings.
Ingredients
BURGERS 3 cups cubed butternut squash
2 tablespoons olive oil, divided
1 medium onion, diced
2 cloves garlic, minced
2 apples, peeled and diced
⅓ batch (about 1 cup) Brown Rice (see below)
1 tablespoon ground flaxseed
3 tablespoons warm water
1 tablespoon tamari
½ cup finely chopped walnuts
½ teaspoon dried rosemary
½ teaspoon dried thyme
½ teaspoon dried sage
½ cup spelt flour
Salt and black pepper, to taste
SAGE AIOLI
1 cup vegan mayo, store-bought or homemade (see below)
Juice of ½ lemon
4 cloves garlic, minced
2 tablespoons chopped fresh sage
Salt and black pepper, to taste
SERVE WITH
Burger buns
Mixed greens
Directions
1. To prepare the burgers, preheat the oven to 400°F. Toss the squash cubes with 1 tablespoon of the olive oil and spread them out on a baking sheet. Bake for 25 minutes, flipping halfway.
2. While the squash cooks, heat the remaining 1 tablespoon olive oil in a medium pan over medium-high heat. Add the onion and garlic and sauté for 5 minutes. Turn the heat down to medium, add the apples and a splash of water, and cook until the apples are tender, about 10 minutes. Transfer the mixture to a large bowl.
3. When the squash is done roasting, remove it from the oven and turn the temperature down to 375°F. Transfer it to the bowl with the onion mixture and add the Brown Rice.
4. Prepare a flax “egg” by stirring the ground flaxseed and warm water together in a small bowl. Let the mixture sit for at least 10 minutes before using.
5. Use an immersion blender or a potato masher blend all the ingredients in the large bowl together until a mushy texture is formed (some chunks are good). Stir in the flax “egg,” tamari, walnuts, rosemary, thyme, sage, flour, salt and pepper.
6. Grease the baking sheet for the burgers. Wet your hands and form patties, using about ¾ cup of the mixture for each. There should be enough to make 8–10 burgers. Place them on the baking sheet. Bake for 20 minutes, then remove from the oven and flip the burgers. Return to the oven and bake for another 20 minutes, until the outsides are crispy.
7. While the burgers cook, prepare the sage aioli by whisking all the ingredients together. Store in the refrigerator until needed. 8. Serve the burgers warm on the buns, topped with the mixed greens and sage aioli.
BROWN RICE
TOTAL TIME: 45 MINUTES ACTIVE TIME: 5 MINUTES
MAKES: 4 SERVINGS
Ingredients
2¼ cups water or vegetable broth
1 cup brown rice
Dash of salt
Directions
1. In a medium pot, bring the water or vegetable broth to a boil over high heat. Add the rice and salt, reduce the heat to low, cover, and simmer for 40 minutes.
2. Turn the heat off and let the rice sit for 5 minutes before serving. If you are not using the rice right away, store it in an airtight container in the refrigerator for up to 4 days.
HOMEADE VEGAN MAYO
TOTAL TIME: 5 MINUTES
MAKES: 2 CUPS
Calling all sandwich lovers! This slightly tangy, egg-free mayo will help you build the perfect sandwich.
Ingredients
1 (14-ounce) package silken tofu
2 tablespoons olive oil
2 tablespoons apple cider vinegar
Juice of ½ lemon
1 teaspoon maple syrup
½ teaspoon dry mustard
½ teaspoon salt
Directions
1. Place all the ingredients in a blender. Blend together until smooth. Transfer the mayo to an airtight container and store in the refrigerator for up to 1 week.
Harvest butternut squash & apple burger with sage aioli.
BenBella Books
4. Maple-Mustard Squash Grilled Cheese
TOTAL TIME: 15 MINUTES
ACTIVE TIME: 10 MINUTES
MAKES: 4 SANDWICHES
I originally came up with this recipe on the fly as a way to use up all the leftovers in my fridge in one meal, but it quickly became a fall and winter lunchtime go-to.
Ingredients
6 cups packed baby spinach
8 slices of bread
½ batch Maple-Mustard Sauce (see below)
½ batch Maple-Mustard Squash (see below)
1 small red onion, sliced
4 slices vegan cheddar cheese
Directions
1. Wilt the spinach by placing it in a pan with a splash of water over medium heat. Stir until wilted, about 2 minutes, and remove from the heat.
2. Spread 4 slices of the bread with the Maple-Mustard Sauce.
3. To assemble the sandwiches, layer the wilted spinach, Maple-Mustard Squash, onion and cheese on 4 of the slices of bread. Top with the other 4 bread slices. Grill the sandwiches in a panini press until the cheese melts and enjoy warm.
MAPLE-MUSTARD SAUCE
TOTAL TIME: 5 MINUTES
MAKES: ½ CUP
Ingredients
3 tablespoons olive oil
3 tablespoons maple syrup
2 tablespoons Dijon mustard
2 teaspoons tamari
Directions
1. Whisk all the ingredients together in a small bowl until smooth. Store in an airtight container in the refrigerator for up to 1 week.
MAPLE-MUSTARD SQUASH
Ingredients 1 medium kabocha squash, peeled if desired
1 batch Maple-Mustard Sauce (see above)
Directions
1. To prepare the roasted squash, preheat the oven to 400°F. Slice the squash in half, scoop out the seeds, and cut it into slices ½ to ¾ inch thick. Place the slices in a large bowl.
2. Toss the squash with half of the Maple-Mustard Sauce. Spread the squash out on a baking sheet. Bake for 45 minutes, flipping halfway.
Maple-Mustard squash grilled cheese.
BenBella Books
5. Meatball & Garlicky Green Subs
TOTAL TIME: 15 MINUTES
MAKES: 4 SANDWICHES
It was a really big deal when a popular sandwich chain opened up near the neighborhood I grew up in. I can still remember my younger brother begging me to take him there to get meatball subs. In researching recipes for this book, I looked up the ingredients list on its website and—holy moly—there are ridiculous amounts of unpronounceable ingredients in those sandwiches. My updated version has all the warm and melty qualities we loved back in the day and none of the funky stuff.
Ingredients
1 batch Tempeh-Mushroom Meatballs (see below), leftover or freshly made
1 cup marinara sauce
1 tablespoon olive oil
2 cloves garlic, minced
4 cups packed greens of your choice (kale, spinach, Swiss chard, etc.)
4 rolls
½ cup shredded vegan mozzarella cheese (optional)
Salt and black pepper, to taste
Directions
1. If using leftover meatballs, preheat the oven to 400°F. Place the meatballs on a baking sheet and bake for 7–10 minutes, until warm.
2. Warm the marinara sauce in a small saucepan over low heat.
3. To prepare the garlicky greens, heat the olive oil in a pan over medium-high heat. Add the garlic and cook for 1 minute. Add the greens and stir until wilted, 1–3 minutes. Remove from the heat.
4. To assemble the sandwiches, slice the rolls open. Spread the sauce on the bottom halves of the rolls, then top with the garlicky greens, cheese (if using), meatballs, salt and pepper, and top halves of the rolls. Enjoy warm.
TEMPEH-MUSHROOM MEATBALLS
TOTAL TIME: 40 MINUTES
ACTIVE TIME: 20 MINUTES
MAKES: 4 SERVINGS (ABOUT 20 MEATBALLS)
Crispy on the outside and soft on the inside, these “meatballs” are a flavor and texture dream.
Ingredients
3 tablespoons olive oil, divided
1 tablespoon ground flaxseed
3 tablespoons warm water
1 small onion, diced
2 cloves garlic, minced
2 cups diced button or cremini mushrooms
1 (8-ounce) package tempeh, crumbled
1 tablespoon tamari
1 teaspoon dried oregano
1 teaspoon dried basil
½ cup breadcrumbs, plus extra if needed
Salt and black pepper, to taste
Directions
1. Preheat the oven to 400°F. Grease a baking sheet with 1 tablespoon of the olive oil.
2. Prepare a flax “egg” by stirring the ground flaxseed and warm water together in a small bowl. Let the mixture sit for at least 10 minutes before using.
3. Heat 1 tablespoon of the olive oil in a pan over medium-high heat. Add the onion, garlic and mushrooms, and sauté for 5 minutes.
room mixture to a blender or food processor. Add the flax “egg,” tempeh, tamari, oregano and basil, and pulse until a moldable texture is formed.
5. Transfer the mixture to a large bowl. Stir in the breadcrumbs, adding enough so that the dough can be easily rolled into balls. Add salt and pepper. Wet your hands and roll the mixture into balls, using 1 heaping tablespoon per ball. Place the balls on the baking sheet and brush the tops with the remaining 1 tablespoon olive oil.
6. Bake for 20 minutes, using a spatula to flip the meatballs halfway.
Meatball & garlicky greens sub.
BenBella Books
6. PB&J Sweet Cream Toast
TOTAL TIME: 5 MINUTES
MAKES: 2 SERVINGS
This toast is for kids of all ages who love PB&Js. With Sweet Cashew Cream, it’s reminiscent of a marshmallow fluff sandwich—but without the sugar coma.
Ingredients
2 slices of bread
¼ batch Sweet Cashew Cream (see below)
2 tablespoons jam or fruit preserves
2 tablespoons peanut butter
Directions
1. Toast the bread.
2. Layer the Sweet Cashew Cream, jam or preserves and peanut butter on the toast.
NOTE: Not sure what to do with the rest of your Sweet Cashew Cream? I like to add a dollop on top of my smoothies or dunk cookies into it.
SWEET CASHEW CREAM
TOTAL TIME: 5 MINUTES (PLUS TIME FOR SO AKING CASHEWS)
MAKES: 1 CUP
Made from just a few simple ingredients, this cashew cream is the perfect topping for any dessert, smoothie, or scoop of granola.
Ingredients
1 cup raw cashews, soaked in water at least 4 hours
2 tablespoons maple syrup
½ teaspoon vanilla extract
1–3 tablespoons nondairy milk
Directions
1. Drain and rinse the cashews. Place the cashews in a blender and add the maple syrup and vanilla extract.
2. Starting with 1 tablespoon at a time, add the nondairy milk as needed to blend, and blend until completely smooth. Transfer to an airtight container and store in the refrigerator for up to 5 days.
PB&J sweet cream toast.
BenBella Books
7. Peachy Tahini Sunshine Smoothie
TOTAL TIME: 5 MINUTES
MAKES: 2 SERVINGS
I wish I could tell you how this recipe came to be, but my only explanation is that I first whipped it up while I was nine-and-a-half months pregnant. The unanimous reaction to this recipe from my testers was that it sounded like a really weird list of ingredients, but they ended up being super-surprised by how much they liked it.
Ingredients
2 cups frozen peach slices
1½ cups nondairy milk
1 cup chopped carrots
2–3 medjool dates, pitted*
3 tablespoons tahini
¼ teaspoon cinnamon
Directions
1. Blend all the ingredients until smooth.
2. Transfer to glasses to serve.
NOTE: If you aren’t using a high-speed blender, you may want to soften the dates by soaking them in hot water for 5 minutes so they blend smoothly.
Peachy tahini sunshine smoothie.
BenBella Books
8. Pineapple & Peanut Sauce Tofu Wrap
TOTAL TIME: 10 MINUTES
MAKES: 4 WRAPS
Isn’t pineapple and peanut an oddly appealing flavor combination? This wrap is the perfect medley of sweet and savory flavor. My favorite kinds of wraps are brown rice tortillas, which you can usually find in the freezer section of health-food stores.
Ingredients
1 batch Peanut Sauce (see below)
4 wraps
1 batch Baked Tofu (see below), sliced
1 cup packed baby spinach
1 cup thinly sliced carrots
1 cup thinly sliced cabbage
1 cup sliced pineapple
Directions
1. To assemble the wraps, spread 1 tablespoon of the Peanut Sauce down the center of each wrap. Layer each wrap with the tofu, spinach, carrots, cabbage and pineapple, and roll up each wrap. (Use a toothpick to secure the wraps.)
2. Serve with extra Peanut Sauce for dipping.
PEANUT SAUCE
TOTAL TIME: 5 MINUTES
MAKES: ½ CUP
Ingredients
¼ cup creamy peanut butter
2 tablespoons tamari
1 tablespoon rice vinegar
1 tablespoon sesame oil
1–2 tablespoons maple syrup, to taste
½ teaspoon garlic powder
Water, as needed to thin
Directions
1. Stir all the ingredients together in a small bowl until smooth. Store in an airtight container in the refrigerator for up to 1 week.
BAKED TOFU
TOTAL TIME: 1 HOUR 30 MINUTES ACTIVE TIME: 10 MINUTES
MAKES: 4 SERVINGS
The key to preparing restaurant-quality tofu dishes at home is pressing the water out first. Thirty minutes will do the trick, but if you’re able to plan ahead, a few hours (or even overnight in the fridge) will give your tofu a fantastic texture. Alternatively, for the recipes that call for Baked Tofu, you can buy pre-marinated and prebaked tofu. On especially busy weeks I’ll go this route so I have a ready-to-go protein option.
Ingredients
1 (14-ounce) package firm tofu
1 tablespoon olive oil
1 tablespoon tamari
1 teaspoon rice vinegar
⅛ teaspoon garlic powder
⅛ teaspoon onion powder
Directions
1. Cut the tofu into ½- to 1-inch slices. On a cutting board, layer the slices of tofu between paper towels or clean dishcloths. Place a heavy item (a teakettle filled with water works great) on top (or use a tofu press if you’ve got one). Let the tofu sit for at least 30 minutes (or overnight for extra-amazing texture). This will remove the excess water from the tofu and give it a better texture.
2. Preheat the oven to 400°F. Lightly grease a baking sheet.
3. To prepare the marinade, in a medium bowl, stir together the olive oil, tamari, rice vinegar, garlic powder and onion powder. Leave the tofu as slices or cut it into cubes. Toss the tofu with the marinade in the bowl and let it soak for 5 minutes.
4. Spread the tofu out on a baking sheet. Bake for 15 minutes, then flip and bake for another 10–15 minutes (depending on the size of the pieces), until the desired crispiness is reached. Enjoy the tofu right away or store in an airtight container in the refrigerator for up to 4 days.
Pineapple & peanut sauce tofu wrap.
BenBella Books
9. Chickpea Crust Rainbow Alfredo Pizza
TOTAL TIME: 40 MINUTES
ACTIVE TIME: 20 MINUTES
MAKES: 4 SERVINGS
What’s more fun than pizza? A rainbow pizza on easy-to-make gluten-free crust! The crust is a variation on socca, an Italian chickpea-based flatbread. It’s different than typical pizza crust, but it’s equally delicious in its own way (thank you, Italian cuisine, for always hitting the high notes of deliciousness), especially when topped with a rainbow of veggies.
Ingredients
CHICKPEA CRUST
2 cups chickpea flour
1 cup water
1 tablespoon olive oil
Dash of salt
TOPPINGS
½ batch Cauliflower Alfredo Sauce (see below)
1 batch Rainbow Roasted Vegetables (see below)
Directions
1. To prepare the chickpea crust, preheat the oven to 375°F. Line a baking sheet with parchment paper.
2. In a medium bowl, whisk all the crust ingredients together until smooth. Use a spatula or spoon to spread the batter out on the baking sheet in a circular shape until it’s about ¼ inch thick.
3. Bake for 15–20 minutes, until the edges are crisp. Remove from the oven, and gently flip the parchment paper and crust upside down on the baking sheet. Peel off the parchment paper.
4. Spread all but 2 tablespoons of the Cauliflower Alfredo Sauce over the crust. To make the presentation especially showstopping, layer the rainbow roasted vegetables in rainbow order with the cherry tomatoes, yellow bell pepper and broccoli followed by the red onion and cabbage. Drizzle the remaining 2 tablespoons of sauce on top.
5. Return to the oven and bake for about 10 minutes, until everything is warm. Slice and serve.
CAULIFLOWER ALFREDO SAUCE
TOTAL TIME: 20 MINUTES ACTIVE TIME: 5 MINUTES
MAKES: 2 CUPS
Ingredients
1 small cauliflower crown, broken into florets
1 cup nondairy milk
¼ cup nutritional yeast
2 tablespoons tamari
3 cloves garlic
Juice of 1 lemon
Salt and black pepper, to taste
Directions
1. Bring a large pot of water to a boil over high heat. Add the cauliflower and simmer until tender, 7–10 minutes. Drain the cauliflower and transfer it to a blender. Add the nondairy milk, nutritional yeast, tamari, garlic, lemon juice, salt and pepper. Blend until smooth. Enjoy straight away or store in the refrigerator in an airtight container for up to 5 days.
RAINBOW ROASTED VEGTABLES
Ingredients
1 cup cherry tomatoes, sliced in half
1 cup chopped carrots
1 yellow bell pepper, chopped
1 cup broccoli florets
1 medium red onion, sliced
1 cup sliced cabbage
2 tablespoons olive oil
Salt and black pepper, to taste
Directions
1. To prepare the rainbow roasted vegetables, preheat the oven to 400°F. Place the cherry tomatoes, carrots, bell pepper, broccoli, onion and cabbage in a large bowl. Add the olive oil, salt and pepper and toss to combine. Spread the vegetables out on a baking sheet. Bake for 30–35 minutes, flipping the vegetables halfway through the baking time.
Chickpea crust rainbow Alfredo pizza.
BenBella Books
10. Strawberry Loaf with Cream Cheese Glaze
TOTAL TIME: 1 HOUR
ACTIVE TIME: 15 MINUTES
MAKES: 1 LOAF (ABOUT 8 SERVINGS)
I love this loaf served fresh with its cream cheese glaze, but it’s also lovely sliced, toasted, and spread with vegan or coconut butter.
Ingredients
DRY
2 cups spelt flour
1 cup rolled oats
1 tablespoon baking powder
2 teaspoons cinnamon
¼ teaspoon salt
WET
½ cup coconut oil, melted
½ cup maple syrup
1 cup nondairy milk
Juice of 1 lemon
1 tablespoon vanilla extract
FOLD-IN
1 cup chopped strawberries
TOPPING
1 tablespoon coconut sugar
CREAM CHEESE GLAZE
¼ cup vegan cream cheese
3 tablespoons maple syrup
Directions
1. Preheat the oven to 375°F. Grease a 9-by-5-inch loaf pan.
2. In a large bowl, whisk the dry ingredients together.
3. In a small bowl, stir the wet ingredients together. Add the contents of the small bowl to the large and stir until thoroughly combined. Fold in the strawberries.
4. Transfer the batter to the loaf pan and use a spatula to spread it out evenly. Sprinkle the coconut sugar on top. 5. Bake for about 45 minutes, until the top is golden and crisp. Remove from the oven and let cool.
6. While the loaf cools, prepare the cream cheese glaze by stirring the cream cheese and maple syrup together in a small bowl until smooth. When the loaf is cool enough to handle, remove it from the pan and drizzle about one quarter of the glaze on top. Save the rest to add a dollop to each slice when serving.
Strawberry loaf with cream cheese glaze.
BenBella Books
Written by Ilene Godofsky Moreno for Working Mother and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.