Plant Based Weight Loss Meal Plan

By Debbie Adler - 21 yummy breakfast,

lunch & dinner recipes that you can mix & match to
your heart’s content for many months to come
Prep for the week:
Over the weekend:

1. Make the balsamic vinaigrette and garden salad for Monday’s

lunch.

2. Cook the lentils for Tuesday’s breakfast.

3. Chop and shred the veggies for Tuesday’s lunch.

4. Roast the butternut squash for Tuesday’s dinner.

5. Cook a big batch of quinoa for the week.

6. Make the marinara and parmezan mix for Friday’s dinner.

Monday
Breakfast

Oatmeal Herb & Mushroom Bowl

By Debbie Adler

Serves 2

Must Have
Oats
1 cup gluten-free oats
1 cup water
1 cup any plant-based milk

Toppings
1 shallot, minced
1 small sweet potato, diced
1/4 cup low-sodium vegetable broth
1 clove garlic, minced
1 cup mushrooms, sliced
4 sprigs fresh thyme (or 2 teaspoons dried thyme)
2 teaspoons freshly grated ginger (or 1 teaspoon ginger powder)
1 tablespoon maple syrup

Must Do
1) To make the oats: Add the oats, water and milk to a large pot over
medium heat. Bring to a boil and stir. Lower the heat and let the oats
simmer until all the liquid is absorbed, about 15 minutes.

2) To make the toppings: Add the shallot to a medium pan over medium
heat and stir until fragrant, about 1 minute.

3) Add the sweet potato, vegetable broth, garlic, mushrooms, thyme,

ginger and cook until the potatoes are tender, about 10 minutes.

4) Serve the oats with the toppings and then drizzle a little maple syrup
for a touch of sweetness if desired.

Serving size: 1 serving CALORIES 300; TOTAL FAT 5.0g; PROTEIN 7.0g;
CHOLESTEROL 0.0g; SODIUM 150mg; FIBER 7.7g; SUGARS 5.5g; TOTAL
CARBOHYDRATE 40.0g

Note: If you can’t fathom having mushrooms for breakfast, feel free to leave them out.
Lunch

From My Garden Salad

By Debbie Adler

Serves 2

Must Have
Salad
1 pound Roma tomatoes, diced
2 cucumbers, diced
1 small (about 3 ounces) red bell pepper, seeded and diced
1 small (about 4 ounces) red onion, finely diced
½ cup chickpeas (garbanzo beans)
½ cup sliced Kalamata olives
3 tablespoons hemp seeds
Balsamic Vinaigrette
2 tablespoons balsamic vinegar
2 tablespoons rice vinegar
1 teaspoon stone ground mustard
1 garlic clove, minced
pinch of freshly ground black pepper

Must Do
1) To make the salad; Add the tomatoes, cucumbers, red bell
peppers, onions, chickpeas, olives and hemp seeds to a large bowl.

2) To make the vinaigrette; Whisk the balsamic vinegar, rice vinegar,

mustard, garlic, and black pepper together in a small bowl.

3) Add the vinaigrette to the salad and toss to combine.

Serving size: 1 serving CALORIES 150; TOTAL FAT 1.3g; PROTEIN

4.5g; CHOLESTEROL 0.0g; SODIUM 100.5mg; FIBER 4.5g; SUGARS
1.9g; TOTAL CARBOHYDRATE 8.8g

Dinner

I Love Being Green Curry

By Debbie Adler
Serves 4

Must Have
2 cups any plant based milk
¼ cup low-sodium vegetable broth
4 tablespoons green curry paste (I use Thai Kitchen brand)
¼ teaspoon sea salt
1 cup kale, chopped
1 cup broccoli, chopped
1 cup green beans, chopped
½ cup basil leaves, chopped
½ cup chopped red bell peppers
½ cup chopped yellow bell peppers

Must Do
1) To make the curry: Add the milk, vegetable broth, green curry paste,
and salt to a large sauté pan over medium heat and bring to a boil.

2) Reduce the heat, cover the pan and let simmer for about 15 minutes.

3) Add the kale, broccoli, green beans, basil, and the yellow and red bell
peppers and continue to simmer until the green vegetables are bright
green and the bell peppers slightly tender, about 5 minutes.

4) Serve over one cup of cooked quinoa per serving.

Serving size: 1 serving CALORIES 300; TOTAL FAT 3.6g; PROTEIN 8.0g;
CHOLESTEROL 0.0g; SODIUM 100mg; FIBER 5.4g; SUGARS 4.2g; TOTAL
CARBOHYDRATE 30.0g
Tuesday
Breakfast

Lentil Porridge
By Debbie Adler

Serves 4

Must Have
1 cup red or green lentils
3 cups water
1 small yellow onion, diced
¼ cup low-sodium vegetable broth
1 teaspoon cumin powder
1 teaspoon garlic powder
1 teaspoon onion powder
¼ teaspoon chipotle chili powder
2 celery sticks, sliced
1 cup kale, stemmed and chopped
1 cup thinly sliced mushrooms

Must Do
1) To cook the lentils: Add the lentils to a medium pot filled with the
water over high heat. Bring to a boil.

2) Lower the heat, cover, and let simmer until all the water is absorbed,
about 15 minutes.

3) To make the porridge: Add the onions to a medium skillet over

medium heat and stir until fragrant, about 1 minute.

4) Add the vegetable broth, cumin, garlic, onion and chipotle chili
powders and stir until fragrant, about 1 minute. Add the celery, kale and
mushrooms and cook until the vegetables are slightly tender.

5) Add the cooked lentils to the skillet and stir to incorporate.

6) Serve immediately.

Serving size: 1 serving CALORIES 280; TOTAL FAT 2.0g; PROTEIN 11.9g;
CHOLESTEROL 0.0g; SODIUM 100mg; FIBER 9.6g; SUGARS 7.0g; TOTAL
CARBOHYDRATE 40.2g

Note: If you can’t fathom having mushrooms for breakfast, feel free to leave them out.
Lunch

Kale & Spinach Waldorf Salad

By Debbie Adler

Serves 4

Must Have
Soup
4 cups chopped kale
4 cups baby spinach
1 apple, sliced (any variety will do)
1 beet, shredded
2 carrots, shredded
¼ cup toasted, unsalted sunflower seeds (toss raw sunflower seeds
in a pan over low heat for about 5 minutes)

Dressing
½ cup water
¼ cup apple cider vinegar
¼ cup raw sunflower seeds
1 Medjool date, pitted
3 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon dried oregano

Must Do
1) To make the salad; Add the kale, spinach, apples, beets,
carrots and sunflower seeds to a large bowl.

2) To make the dressing; Add the water, apple cider vinegar,

sunflower seeds, dates, garlic, thyme and oregano to a high-
speed blender and blend until smooth.

3) Add the dressing to the salad and toss to combine.

Serving size: 1 serving CALORIES 300; TOTAL FAT 18.0g;

PROTEIN 13.2g; CHOLESTEROL 0.0g; SODIUM 100mg;
FIBER 10.6g; SUGARS 10.0g; TOTAL CARBOHYDRATE
28.0g
Dinner

Caramelized Butternut Squash, Mushroom and Kasha Bowl

By Debbie Adler

Serves 4

Bowl
1 medium butternut squash, halved and seeded
2 tablespoons low-sodium vegetable broth
1 small yellow onion, diced
1 cup mixture of wild mushrooms, chopped into ½-inch pieces
1 cup cooked buckwheat groats (aka kasha) (you can also use quinoa)
1/8 teaspoon sea salt

Salad
2 cups mixed greens
1 medium avocado, diced
½ cup black beans
½ cup corn kernels

Dressing
½ cup nutritional yeast
¼ cup apple cider vinegar
¼ cup water
1 teaspoon turmeric powder
3 tablespoons fresh dill (or 1 teaspoon dried dill)
freshly ground pepper to taste
Must Do
1) Preheat oven to 350° F.

2) To make the caramelized butternut squash: Place squash cut-side

down on parchment lined baking sheet. Roast for 45 minutes. Wait until
the squash is easy to handle. Peel and cut into 1/2-inch pieces.

3) Add the vegetable broth, onions, mushrooms and cooked buckwheat

groats (kasha) to a medium size pan.

4) Add the salt and stir until the onions are translucent and the
mushroom juices are flowing, about 5 minutes.

5) Remove the mixture from the pan.

6) To assemble the salad; Add the mixed greens, avocado, butternut

squash and beans to a medium bowl.

7) To make the dressing; Add the nutritional yeast, apple cider vinegar,
water, turmeric, dill and pepper to a large mason jar and shake
vigorously.

8) Pour the dressing on the salad and toss to combine.

9) To prepare the bowl: Divide the salad and kasha evenly among the
four bowls.

Serving size: 1 serving CALORIES 270; TOTAL FAT 7.1g; PROTEIN 6.7g;
CHOLESTEROL 0.0g; SODIUM 51mg; FIBER 9.3g; SUGARS 3.9g; TOTAL
CARBOHYDRATE 27.1g
Wednesday

Breakfast

Creamy Quinoa Bowl

By Debbie Adler

Serves 4

Must Have
1 cup quinoa
2 cups water
1 teaspoon turmeric
¼ cup any plant based milk

Toppings
¼ cup pumpkin seeds
¼ cup sunflower seeds
As many berries as you wish
Maple Syrup
Must Do
1) To make the quinoa bowl: Add the quinoa to a large pot over medium
heat. Dry toast them for about a minute. Add the water and bring to a
boil. Add the turmeric and milk and stir to combine. Lower the heat,
cover the pot and simmer until all the liquid is absorbed, about 15
minutes.

2) Divide the quinoa mixture evenly into your favorite bowls. Add the
pumpkin seeds, sunflower seeds, and berries and drizzle with the maple
syrup.

Serving size: 1 serving CALORIES 250; TOTAL FAT 7.1g; PROTEIN 10.1g;
CHOLESTEROL 0.0g; SODIUM 5mg; FIBER 6.3g; SUGARS 4.9g; TOTAL
CARBOHYDRATE 38.1g

Lunch

Chopped Bok Choy Salad

By Debbie Adler

Serves 4

Salad
3 cups shredded bok choy
1 cup shredded Napa cabbage
1 carrot, shredded
1 small (about 4 ounces) red onion, chopped

Dressing
½ cup raw sunflower seeds, soaked in water for 30 minutes and then
drained
3 tablespoons apple cider vinegar
1 Medjool date, pitted
2 cloves garlic
1 teaspoon hot sauce
¼ cup water

Topping
¼ cup Hemp seeds

Must Do

1) To make the salad; Add the bok choy, cabbage, carrots and red
onion to a big bowl.

2) To make the dressing; Add the sunflower seeds, vinegar, date,

garlic, hot sauce and water to a high-speed blender. Puree until
the dressing is smooth.

3) Add the desired amount of dressing to the salad and toss to

combine. Top with the hemp seeds.

Serving size: 1 cup CALORIES 250; TOTAL FAT 6.7g; PROTEIN 3.1g;
CHOLESTEROL 0.0g; SODIUM 90 mg; FIBER 8.5g; SUGARS 3.0g; TOTAL
CARBOHYDRATE 26.4g
Dinner

Jambalaya
By Debbie Adler

Serves 6

Must Have
1 yellow onion, diced
¼ cup low-sodium soy sauce or tamari
3 cloves garlic, minced
4 stalks celery, diced
1 small red bell pepper, seeded and diced
6 mushrooms, sliced
1 (28 ounce) can diced tomatoes with juice
1 teaspoon vegan Worcestershire sauce (I use The Wizard’s brand)
1 teaspoon smoked paprika
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon onion powder
7 kale leaves, de-stemmed and finely chopped
Topping
¼ cup chopped cilantro

Must Do
1) To make the jambalaya; Add the onions to a medium pan over
medium heat and stir until fragrant, about 1 minute. Add the soy
sauce, garlic, celery, bell peppers and mushrooms and cook until
the onions are translucent, about 3 minutes.

2) Add the tomatoes, Worcestershire sauce, smoked paprika,

oregano, thyme and onion powder and bring to a boil Reduce the
heat, cover the pan and simmer until the mixture thickens slightly,
about 20 minutes. Add the kale and stir to combine. Turn off the
heat.

3) Serve over cooked quinoa one cup per serving. Top each with
cilantro.

Serving size: 1 serving CALORIES 290; TOTAL FAT 1.7g; PROTEIN

8.2g; CHOLESTEROL 0.0g; SODIUM 300mg; FIBER 8.2g; SUGARS
3.7g; TOTAL CARBOHYDRATE 29.6g
Thursday
Breakfast

Apple Pie Overnight Oats

By Debbie Adler

Serves 2

Must Have
Oats
1 cup rolled oats
2 tablespoons chia seeds
2 cups plant based milk

Toppings
Apple slices
Cinnamon

Must Do
 1) To make the overnight oats; Divide the oats, chia seeds and milk
evenly between two mason jars. Stir to combine.

2) Cover both jars with their lids, put in the refrigerator and leave
overnight.

3) Breakfast will be waiting in the morning. Add the apple slices and
cinnamon and serve.

Serving size: 1 jar overnight oats CALORIES 200; TOTAL FAT 5.1g;
PROTEIN 12.9g; CHOLESTEROL 0.0g; SODIUM 50mg; FIBER 10.7g;
SUGARS 5.1g; TOTAL CARBOHYDRATE 51.0g

Lunch

Quinoa Patties
By Debbie Adler

Makes 6 patties

Must Have
Burgers
½ cup quinoa
1 cup water
½ cup yam puree (boiled, peeled, and mashed yam)
¼ cup sun-dried tomatoes (not in oil), soaked in water for 20 minutes
¼ cup pitted, black kalamata olives
1 tablespoon tomato paste
1 teaspoon liquid smoke

Toppings
Tomato Slices
Mixed Greens
Avocado Slices

Must Do
1) Preheat the oven to 425°F. Line a 15 x 13-inch baking sheet with
parchment paper.

2) To make the patties; Add the quinoa to a pot with the water and bring
to a boil. Reduce the heat, cover the pot and let simmer until all the
water is absorbed, about 15 minutes.

3) Add the cooked quinoa, yam puree, drained sun-dried tomatoes,

kalamata olives, tomato paste and liquid smoke and pulse until the
mixture comes together but still has texture.

4) Divide the mixture evenly into four patties and place them onto the
prepared baking sheet.

5) Bake the burgers until they are firm to the touch, about 20 minutes.
Flip them carefully with a spatula halfway through baking.

6) Serve with suggested toppings and a salad.

Serving size: 1 patty CALORIES 260; TOTAL FAT 3.9g; PROTEIN 3.7g;
CHOLESTEROL 0.0g; SODIUM 170mg; FIBER 1.7g; SUGARS 3.0g; TOTAL
CARBOHYDRATE 20.6g
Dinner

Moroccan Lentil Stew

By Debbie Adler

Serves 4

Must Have
1 shallot, minced
2 tablespoons low sodium soy sauce or tamari
3 cloves garlic, minced
3 medium carrots, diced
1 yam, diced
3 stalks celery, diced
6 cups low-sodium vegetable broth
2 cups water
2 cups green lentils
1 teaspoon smoked paprika
½ teaspoon cinnamon powder
½ teaspoon ground ginger
¼ teaspoon coriander
¼ teaspoon nutmeg
¼ teaspoon turmeric
¼ cup raisins

Toppings
Cilantro, finely chopped
Lemon wedges

Must Do
1) To make the stew: Add the onions to a medium sauté pan over
medium heat. Add the soy sauce and cook until the onions are
translucent, about 2 minutes.

2) Add the garlic, carrots, yam and celery, and stir to combine. Add
some water if the vegetables start to stick.

3) Add the vegetable broth water, lentils, smoked paprika, cinnamon,

ginger, coriander, nutmeg, turmeric and raisins and cover the pan.
Simmer until the vegetables and lentils are tender, about 35
minutes.

4) Divide the stew among six bowls and top with cilantro and a
squeeze of lemon.

Serving size: 1 serving CALORIES 290; TOTAL FAT 0.5g; PROTEIN

9.2g; CHOLESTEROL 0.0g; SODIUM 170mg; FIBER 8.2g; SUGARS
6.7g; TOTAL CARBOHYDRATE 33.6g
Friday
Breakfast

Mediterranean Tofu Scramble

By Debbie Adler

Serves 2

Must Have
2 tablespoons low-sodium soy sauce or tamari
1 small yellow onion, chopped
2 cloves garlic, minced
1 small tomato, chopped
¼ cup sliced olives
1 cup ¼-inch thick sliced mushrooms
2 cups firm tofu, drained and mashed (use hemp tofu if you don’t eat
soy)
1 cup baby spinach, chopped
freshly ground pepper to taste

Must Do
1) To make the scramble; Heat the soy sauce and onion in a medium
sauté pan over medium heat and stir until fragrant.

2) Add the garlic, tomato, olives mushrooms, tofu, and spinach and cook
until the vegetables are tender, about 5 minutes.

3) Add the pepper to taste.

Serving size: 1 serving CALORIES 300; TOTAL FAT 3.5g; PROTEIN 12.9g;
CHOLESTEROL 0.0g; SODIUM 210mg; FIBER 5.9g; SUGARS 4.8g; TOTAL
CARBOHYDRATE 25.0g

Lunch

Green Get Me Lean Soup

By Debbie Adler

Serves 4

Must Have
1 medium yellow onion, chopped
¼ cup low-sodium soy sauce or tamari
3 cloves garlic, minced
½ teaspoon black pepper
½ cup uncooked brown rice
1 medium parsnip, scrubbed and sliced
1 medium carrot, peeled and sliced
6 cups low-sodium vegetable broth
3 tablespoons nutritional yeast
2 cups baby spinach
2 cups stemmed and chopped kale
4 springs dill
4 strands chives

Toppings
Cilantro
A spritz of lemon juice

Must Do
1) To make the soup; Heat the onions in a large pot over medium heat and
stir until fragrant, about 1 minute.

2) Add the soy sauce, garlic, black pepper, and brown rice, stirring
occasionally, until the spices become fragrant, about 2 minutes.

3) Add the parsnip and carrot and stir to incorporate.

4) Add the broth and nutritional yeast and bring to a boil.

5) Reduce the heat, cover the pot, and let the soup simmer until the
vegetables are tender and the rice is cooked, about 20 minutes.

6) Add the spinach, kale, dill and chives, and simmer for another 5 minutes.

7) Transfer the soup in batches to a high-speed blender and puree until

smooth. You can also use an immersion blender.

Serve immediately with toppings and drizzle each serving with a squeeze of
the lemon.

Serving size: 1 serving CALORIES 200; TOTAL FAT 0.5g; PROTEIN

4.0g; CHOLESTEROL 0.0g; SODIUM 150mg; FIBER 3.4g; SUGARS
2.0g; TOTAL CARBOHYDRATE 15.0g
Dinner

Eggplant Florentine
By Debbie Adler

Serves 6

Must Have
Dip
¾ cup any plant based milk
¼ cup low-sodium soy sauce or tamari

Parmezan
1 cup sunflower seeds, ground (I use a coffee grinder)
½ cup pumpkin seeds, ground (I use a coffee grinder)
¼ cup nutritional yeast
1 teaspoon dried oregano
1 teaspoon garlic powder
½ teaspoon crushed red pepper flakes
3 tablespoons hemp seeds

Eggplant
2 tablespoons low-sodium soy sauce or tamari
1 long, medium eggplant (about 1½ pounds), peeled and very thinly
sliced

Marinara Sauce
1 small yellow onion, diced
1/2 cup low sodium vegetable broth
3 cloves garlic, minced
2 medium carrots, sliced
6 mushrooms, sliced
2 teaspoons minced fresh parsley
1 teaspoon dried oregano
1 (28 ounce) can whole peeled tomatoes
½ teaspoon freshly ground black pepper

Topping
Spinach

Must Do
1) Preheat the oven to 325°F. Line two 15 x 13-inch baking sheets with
parchment paper. Place six (8 ounce) ramekins on a 15 x 10-inch baking
sheet.

2) To make the dip; Whisk together the milk and soy sauce in a medium,
shallow dish.

3) To make the parmezan; Add the sunflower seeds, pumpkin seeds,

nutirional yeast, oregano, garlic powder, red pepper flakes and hemp
seeds to a medium-size jar. Shake it up and then reserve ½ cup for the
filling and topping. You can use the excess to top salads or other Italian
meals. It stays fresh in a jar for up to three weeks.

4) To make the eggplant; Dip each slice of eggplant into the milk/soy
sauce dip and then dredge it in the parmezan. Place the eggplant slices
in a single layer on the prepared baking sheets.

5) Bake the eggplant in the oven until they are very tender and a light
golden brown, about 25 minutes.
6) Increase the temperature of the oven to 375°F.

7) To make the sauce; Heat the onions in a medium sauté pan over
medium heat and stir until fragrant, about 1 minute.

8) Add the vegetable broth, garlic, carrots, mushrooms, parsley and

oregano, stirring occasionally, until the spices are fragrant, about 2
minutes.

9) Add the tomatoes and black pepper and bring to a boil. Reduce the
heat, cover the sauté pan, and simmer until the carrots are soft, about
15 minutes.

10) Transfer the sauce in batches to a high-speed blender and puree

until smooth. You can also use an immersion blender.

11) Ladle about 2 tablespoons of the marinara on the bottom of each of

the prepared ramekins.

12) Add about 2 or 3 slices of eggplant, 2 more tablespoons of marinara

and 1 teaspoon of parmezan in each. Continue to layer until the
ramekins are filled to the top. Top each ramekin with the remaining
parmezan, dividing it evenly.

13) Bake the eggplant until the sauce starts to bubble enthusiastically,
about 20 minutes.

Transfer the baking sheet from the oven to a wire rack and let sit for 10
minutes before serving. Serve topped with spinach, if desired.

Serving size: 1 ramekin CALORIES 310; TOTAL FAT 13.8g; PROTEIN

10.1g; CHOLESTEROL 0.0g; SODIUM 220mg; FIBER 6.6g; SUGARS 4.8g;
TOTAL CARBOHYDRATE 24.3g
Saturday
Brunch

Spinach Quiche-lets
By Debbie Adler

Makes 12 standard size cupcake quiches

Must have
1 small yellow onion, diced
¼ cup low-sodium soy sauce or tamari
1 clove garlic, minced
1 teaspoon freshly ground black pepper
½ teaspoon nutmeg
1 tablespoon maple syrup
10 cups fresh baby spinach
4 ounces firm tofu
¼ cup nutritional yeast
¼ cup roughly chopped fresh parsley
¼ cup roughly chopped fresh dill
3 tablespoons chia seeds, ground (I use a coffee grinder)
3 tablespoons miso paste
3 tablespoons freshly squeezed lemon juice
¼ cup any plant-based milk

Must Do
1) Preheat the oven to 350°F. Line a standard 12-cup muffin tin with paper
baking cups.

2) To make the quiche-lets; Heat the onions in a medium sauté pan over
medium heat, and stir until fragrant, about 1 minute.

3) Add the soy sauce, garlic, black pepper, and nutmeg, stirring
occasionally, until the onion is translucent and the spices become fragrant,
about 2 minutes.

4) Add the maple syrup, spinach, hemp tofu, nutritional yeast, parsley, dill,
chia seeds, miso, and stir until the vegetables turn bright green, about 1
minute.

5) Add the vegetable mixture and lemon juice to a food processor and pulse
until combined.

6) While the machine is still running, add the milk, 1 tablespoon at a time,
until the vegetable mixture is combined but still has some texture.

7) Spoon the vegetable mixture into the prepared muffin tin, dividing it
evenly. Each cup should be filled to the top.

8) Bake the quiches until the edges are a light golden brown, about 25
minutes.

9) Transfer the muffin tin from the oven to a wire rack and let sit for 15
minutes before removing the quiches. Peel off the paper liners and serve
immediately or at room temperature.
Serving size: 2 quiches CALORIES 175; TOTAL FAT 1.1g; PROTEIN
4.9g; CHOLESTEROL 0.0g; SODIUM 290mg; FIBER 5.7g; SUGARS
2.1g; TOTAL CARBOHYDRATE 10.0g

Dinner

Chow Mein
By Debbie Adler

Serves 8

MUST HAVE
1 cup quinoa
1 medium (about 3 pounds) spaghetti squash
1 shallot, minced
½ cup low-sodium soy sauce or tamari
3 cloves garlic, minced
3 teaspoons freshly grated ginger
3 stalks celery, sliced diagonally
2 cups shredded Napa cabbage
1 cup sliced mushrooms
1 cup shredded carrots

Topping
2 scallions, sliced

MUST DO
1. Preheat the oven to 400°F. Add about 2 inches of water to a 13 x 9-
inch oven safe casserole dish.

2. Toast the quinoa in a medium pot over high heat, about 2 minutes.
Add 2 cups of water and bring to a boil. Reduce the heat, cover the pot
and simmer until the water is absorbed, about 15 minutes.

3. Cut the spaghetti squash in half lengthwise and scoop out the seeds.

4. Place the squash halves skin side down in the prepared dish.

5. Bake the squash until it is tender, about 25 minutes.

When cool, scoop out the flesh with a fork to make the “spaghetti”.
6. Heat the shallots in a medium sauté pan over medium heat until
fragrant, about 1 minute.

7. Add the soy sauce, garlic, ginger, celery, cabbage, mushrooms and
carrots, stirring occasionally, until the vegetables are slightly tender,
about 5 minutes.

8. Add the cooked quinoa and spaghetti squash and stir until well
combined.

Top with the scallions and serve immediately.

Serving size: 1 serving CALORIES 290; TOTAL FAT 3.0g; PROTEIN 6.9g;
CHOLESTEROL 0.0g; SODIUM 180mg; FIBER 4.0g; SUGARS 4.5g; TOTAL
CARBOHYDRATE 35.1g
Sunday

Brunch

Mango Tango Salad

By Debbie Adler

Serves 4
Must Have

Salad
1 cup quinoa
2 cups water
1 cucumber, peeled, pitted and diced
1 mango, diced
¼ cup hemp seeds
½ cup grated carrots
¼ cup shredded basil leaves
1 (15 ounce can) chickpeas (garbanzo beans)
3 cups mixed greens
Dressing
Balsamic vinegar

Must Do
1) To make the quinoa; Add quinoa to small pot and dry toast for two
minutes. Add the water and bring to a boil. Turn down the heat, cover
and let simmer until the water is absorbed, about 15 minutes.

2) To make the salad; Add the cucumber, mango, hemp seeds, carts,
basil, chickpeas and greens to a large bowl.

3) Add the balsamic vinegar and toss to combine.

Serving size: 1 serving CALORIES 300; TOTAL FAT 3.5g; PROTEIN 14.7g;
CHOLESTEROL 0.0g; SODIUM 20mg; FIBER 10.5g; SUGARS 4.0g; TOTAL
CARBOHYDRATE 53.0g

Dinner

Krab Kakes
By Debbie Adler

Serves 4

Must Have
Seasoning Mix
1 teaspoon ginger powder
1 teaspoon smoked paprika
1 teaspoon crushed red pepper flakes
1 teaspoon dried dill
½ teaspoon freshly ground black pepper
¼ teaspoon nutmeg
¼ teaspoon cardamom
¼ teaspoon guar gum

Krab Kakes
1 (14 ounce) can hearts of palm, drained and rinsed
1 shallot, minced
1 clove garlic, minced
1 stalk celery, finely diced
1 small red bell pepper, finely diced
¼ cup fresh parsley, finely chopped

Breading
¾ cup gluten-free oats, ground (I use a coffee grinder)
2 teaspoons of the seasoning mix (recipe above)

Toppings
1 large lemon, sliced into wedges
slices of avocado
prepared horseradish

Must Do
1) Preheat the oven to 375°F. Line a 15 x 13-inch baking sheet with
parchment paper.

2) To make the seasoning mix; Whisk together the ginger powder,

smoked paprika, red pepper flakes, dill, nutmeg and cardamom in a
small bowl.

3) To make the Krab Kakes; Pull apart the insides of the palm as though
it is string cheese. This is your lump crab. Chop it into ½-inch pieces and
place in a large bowl. The outside of the palm doesn’t shred, so you can
chop this part into ¼-inch pieces.

4) Heat the shallots in a medium sauté pan over medium heat and stir
until fragrant, about 1 minute.

5) Add the hearts of palm, garlic, celery and red pepper, stirring
occasionally, until the vegetables are slightly tender, about 3 minutes.

6) Transfer the mixture from the sauté pan back to the large bowl.

7) Add the parsley and 3 teaspoons of the seasoning mix and stir to
combine.

8) To make the breading; Mix together the ground oats and seasoning
mix in a shallow dish.

9) Divide the krab meat mixture evenly into patties approximately 1½

tablespoons each.

10) Coat on both sides with the breading and place them on the
prepared pan.

11) Bake the krab kakes until they are a light golden brown on the
edges, about 20 minutes.

12) Transfer the baking sheet from the oven to a wire rack and let sit for
10 minutes before removing the crab cakes gently with a spatula.

13) Serve with a wedge of fresh lemon, desired toppings on top of a

salad.

Serving size: 1 serving CALORIES 160; TOTAL FAT 0.2g; PROTEIN 0.9g;
CHOLESTEROL 0.0g; SODIUM 110mg; FIBER 0.7g; SUGARS 0.2g; TOTAL
CARBOHYDRATE 1.6g

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