Sara Costalas, owner of and instructor for Culinary Curatives, is a passionate plant-based cook who wants to help others fall in love with healthy cooking. She offers customized culinary courses that focus on plant-based cooking techniques and menu ideas. She believes that incorporating more whole, plant-based foods in the diet can help promote sustainable health and well-being. Learn more at CulinaryCuratives.com.
Detox Kale & Roasted Sweet Potato Salad
Makes 4 large salads
For the salad:
1 bunch of kale (about 3-4 stems), ribs removed, chopped into bite-sized pieces
1 large head or 2 hearts of romaine, chopped into small, bite-sized pieces
¼ head purple cabbage, thinly sliced
1 red bell pepper, thinly sliced
1 medium shallot, thinly sliced
½ cup dried raisins
¼ cup sunflower seeds
For the sweet potato:
2 small or 1 large sweet potato, scrubbed, peeled and cubed
1 tablespoon olive oil
¼ teaspoon salt and black pepper
For the dressing:
¼ cup tahini
3 tablespoons lemon juice (1-1 ½ lemons)
1 tablespoon extra virgin olive oil
2 garlic cloves, minced
1-2 tablespoons cold water
For the sweet potato: Preheat oven to 425 degrees. Line a baking sheet with parchment paper. Lightly coat the cubed potatoes in the olive oil. Sprinkle with salt and pepper and arrange in a single layer. Roast until the potatoes are tender throughout and caramelized on the edges, about 35 to 40 minutes, tossing about halfway for even cooking.
Meanwhile, start to assemble the salad. For the kale, add to a big salad bowl. Sprinkle a small pinch of sea salt over the kale and massage the leaves with your hands, scrunching handfuls at a time, for about 30 seconds. Add the romaine, cabbage, bell pepper, and shallot and toss to evenly incorporate.
Combine all dressing ingredients in a small bowl, whisking in the water until you have a smooth consistency. Add additional water if it’s too thick or too tangy.
Once the potatoes are cool, add to the salad, along with the dried fruit and seeds. Drizzle on the dressing and toss to evenly coat.
Nutrition Note: Cruciferous vegetables combined with complex carbohydrates produce a fiber-filled, nutrient-packed meal. Kale, cabbage, bell pepper, and sweet potato are also excellent sources of vitamin C, an important component of immune system function. This colorful salad is not only lovely to the visual palate, but also nourishing to the body.
Immune-Boosting Vegetable Soup
Makes 3-4 servings
1 teaspoon extra virgin olive oil
1 small onion, diced
1 medium carrot, diced
1 celery stalk, diced
3 cloves of garlic, minced
2-inch piece of fresh ginger, peeled and minced
2 teaspoons turmeric powder
¼ teaspoon red pepper flakes (optional)
4 cups vegetable broth
2 teaspoons mellow or light miso paste
1 teaspoon apple cider vinegar
1/3 cup chopped fresh parsley
Pinch of salt and black pepper
1 stem of a hardy dark green leaf (kale, collard green, Swiss chard), ribs removed, roughly chopped
1 cup of white beans, drained and rinsed
Heat the olive oil in a large pot over medium heat and add the onions, carrots, and celery. Cook until onions are soft and translucent (about 5 minutes).
Add garlic, ginger, turmeric, and pepper flakes, and stir until spices are fragrant (about 30 seconds). Add vegetable stock and bring to boil. Lower heat to a simmer; add kale and beans.
In a small bowl, stir together the miso and apple cider vinegar. Dissolve miso by adding 2 or 3 tablespoons of the warm broth to the small bowl. Add this back to the soup along with the parsley, salt, and pepper.
Soup is done when veggies have a little snap and beans are cooked (about 5 minutes).
Nutrition Note: Turmeric and ginger can have powerful protective effects on the body. These spices have been used since ancient times to boost the immune system and fight off disease. This delightfully zippy soup combines servings of both, along with apple cider vinegar, black pepper, and vegetables, making this a great detox recipe.
BONUS ONLINE RECIPES
Recreate the apple pie delight with this applesauce. This simple recipe can crush sweet cravings but without the added sugar and fats. Plus, cinnamon is a spice packed with antioxidants proven to promote health.
Better-for-You Cinnamon Applesauce
Makes 6-8 servings
8 whole apples, 2 different kinds like McIntosh and Fuji, peeled, cored, and diced.
2-3 tbsp ground cinnamon
1 tsp lemon juice
2 cups water
Add apples to a large pot and add 1 cup of water, lemon juice, and 2 tbsp of ground cinnamon. Bring to a boil and the lower to a simmer. The apples will break down slowly, so stir regularly for even cooking.
To avoid burning, add additional water, ½ cup at a time. Once the apples are mushy and all the water has absorbed, remove from heat and let cool. Use an immersion blender for smoother sauce or use a potato masher to keep it chunky.
Polyphenols are gaining traction as being health-boosting powerhouses. They knock out free radicals in the body that are created by overconsumption of alcohol, processed meats, and fried foods. The cocoa and berries in this recipe are rich with polyphenols, with added health benefits from the spinach, flaxseed, and nut butter.
Healthy Chocolate Banana Smoothie
Makes 2 servings
2 frozen bananas, peeled and halved
½ cup frozen or fresh berries
2 tbsp almond or peanut butter
3 tbsp cocoa powder (unsweetened)
1 tbsp ground flaxseed
1-2 cups of unsweetened vanilla plant-based milk, or water
1 tsp ground cinnamon
1/3 cup of ice
1-2 big handfuls of fresh spinach
Place all ingredients in a blender and blend until smooth. Add additional milk/water for a thinner smoothie. Adjust the flavor with additional cocoa powder or cinnamon as needed.
Campfire Chili
28 oz can crushed tomatoes
15 oz can diced tomatoes
15 oz can kidney beans, drained and rinsed
15 oz can black beans, drained and rinsed
15 oz can chickpeas, drained and rinsed
½ cup jalapeno slices, diced
1 cup corn
1 small onion, chopped
2 large bell peppers, chopped
1 ½ cup chopped mushrooms
1 ½ tbsp chili powder
1 tbsp cumin
2 tsp crushed garlic
2 tsp liquid smoke
1 tsp Worcestershire sauce
Salt TT
Place crushed and diced tomatoes, jalapenos, chili powder, and cumin in a large pot. Stir over low heat. Add garlic and cook for 5 minutes.
Over medium heat, cook onions, peppers and mushrooms with ½ cu of water (3-5 minutes). Veg should be a little bit crunchy. Use a slotted spoon to add the veg to the pot.
Add beans, corn, Worcestershire sauce, liquid smoke and mix well.
Cook over low heat for up to 2 hours, stirring every 20 minutes. Taste occasionally, adding salt as needed. Chili is done when veg is cooked.
Serve with cornbread or over rice. Top with guacamole and crushed tortilla chips.
Cheesy Hash Brown Casserole
Sauce:
¾ cup nutritional yeast
1 ¼ cup water
1 cup plain plant-based milk
2 tbsp tahini
3 tbsp cornstarch
1 ½ tbsp lemon juice
1 ½ tsp salt
1 tsp dry mustard
1 tsp smoked paprika
½ tsp turmeric
Black pepper TT
Casserole:
1 large onion, chopped
4 cloves minced garlic
2 branches of kale, chopped
16 oz. frozen potato cubes
15 oz. can chickpeas, drained and rinsed
Preheat oven to 350 degrees. Oil a 11x9 casserole dish.
Place sauce ingredients in a blender. Blend high speed until smooth.
Heat a large non-stick skillet over medium high heat. Add onion, stirring often and cook until softened (add water as needed). Stir in garlic, kale, and 2 tbsp of water and cover tightly. Cook, stirring every minute, until kale is ½ its volume.
Add sauce, hash browns and chickpeas. Cook, stirring constantly, until sauce is thickened.
Pour into prepped baking dish. Cover with foil and bake 40 minutes. Uncover and bake until casserole is set (10-15 minutes).
Serve hot. Serve with fresh fruit and toast.
BBQ Tofu Nuggets
1 package Extra Firm Tofu
1 Tbsp. high smoke point oil (e.g. grapeseed oil)
1 Tbsp. liquid aminos or tamari
1 Tbsp. cornstarch or arrowroot
2 Tbsp. BBQ sauce, with extra for dipping
Press tofu to remove excess liquid (I place the tofu on paper towels in between two plates and then put something heavy on top of the top plate like a book for about 30-60 minutes). Cut tofu into thirds, then in half (longwise), then cut again into nuggets. Place nuggets into large mixing bowl.
Drizzle oil and liquid aminos over nuggets and gently toss to evenly coat. Sprinkle cornstarch evenly on top and toss again, until all cornstarch has been absorbed.
Evenly spread nuggets into air-fryer basket, set to 390 degrees, and set for 20 minutes, shaking every 5 minutes (you may want to cook them more or less, depending on how crispy you want the nuggets). If you don’t have an air-fryer, you can also spread onto a parchment-lined baking sheet and bake in the oven at 350 degrees for 15-20 minutes.
While the nuggets are cooking, take a medium sized bowl and add the BBQ sauce. Once the nuggets are done cooking, place in the mixing bowl and toss to evenly coat.
Serve hot with extra BBQ on the side for dipping. Serve with your favorite veggies/grains on the side.
Marinated Jackfruit Tacos
Sriracha Black Beans:
1 tbsp olive oil
Pinch of salt
Half of medium onion, diced
2 15 oz cans black beans, drained and rinsed
1-2 tbsp sriracha
1 cup of water
Guacamole:
1 large or 2 small avocados, pit removed and smashed
5 sprigs of fresh cilantro, stems removed and roughly chopped
1 tsp lime juice
¼ tsp salt
1 package marinated jackfruit
6 corn tortillas
1 cup shredded lettuce
1 diced tomato
Heat a large skillet over medium high heat. Add olive and then onion. Add a pinch of salt and cook until browned, stirring occasionally.
Add half of the beans and water to the onion. Stir and mash until most of the bean are smooth and most of the water is absorbed. Add remaining beans and water as needed. Continuous to cook and mash beans until it reaches the consistency you want.
Meanwhile, cook jackfruit according to package directions and set aside. Combine guacamole ingredients and taste, adding more lime juice or salt as needed.
Stir in sriracha to the beans and taste, adding more sriracha or salt depending on your desired taste.
Lightly spray a small skillet with oil and heat. Toast each tortilla in the skillet. Assemble the tacos with all ingredients and enjoy!
