Happy 2022, everyone! I’m so ready to recommit to healthy eating right about now and this menu is a great place to start. Below you’ll find a line up of nourishing, plant-rich recipes to kick off the year feeling good. You’ll find the shopping list at the bottom of the page.
Super Seed Salad with Miso Vinaigrette
I don’t know about you, but I’m craving all things bright and crunchy right now. This salad is SO GOOD and fills the bill. Make it more of a main but adding this simple chicken or a dish of lentils on the side.
Instant Pot Italian White Bean Soup
This Instant Pot soup has been a consistent hit on the blog. For a vegetarian version, simply leave out the sausage or swap in a cup or two of cooked grains or pasta once the soup is done.
Cauliflower Tostadas with Chipotle Sauce
Though not exactly traditional tostadas, these are definitely crave-worthy. The dish is on the lighter side, so add a side of homemade or canned pinto or black beans embellished with a spoonful of salsa.
Miso Ginger Salmon
This is one of the best ways to make the most of salmon and is simple to prepare. Miso is one of those coveted fermented foods that adds great flavor to this glaze. Serve with brown rice along with a salad of thinly sliced cucumber and radishes tossed with seasoned rice vinegar and black pepper.
Crunchy Asian-Style Salad with Tofu or Chicken Skewers
Every time I pull this one out of the archives, it’s a big hit a cross the board. It’s light and plenty satisfying. Tune into my Instagram to check out my demo of the recipe.
Avocado Toast with Soft Egg
This is my three-ingredient answer to breakfast or lunch any day of the week. Yesterday I added a pile of arugula, other times I play around with various seasonings depending on my mood.
Creamy Banana Date Shake
This shake is just four ingredients — milk, banana, dates, and walnuts — but truly tastes like a creamy shake to me. Add a small handful of baby spinach before blending for an added pop of nutrition. Enjoy before or after a workout or as an afternoon pick-me-up
SHOPPING LIST // WEEK 1
Super Seed Salad with Miso Vinaigrette
- 2 teaspoons white or mellow miso paste
- 1 teaspoon Dijon mustard
- 2 tablespoons apple cider vinegar
- 1 teaspoon pure maple syrup
- 1/3 cup extra-virgin olive oil
- 1/2 teaspoon extra-virgin olive oil
- 3 tablespoons raw pepitas (shelled pumpkin seeds)
- 3 tablespoons raw sunflower seeds
- 1/4 teaspoon kosher salt
- 1 heaping tablespoon sesame seeds
- 2 teaspoons coriander seeds (lightly crushed in a mortar and pestle or lightly chopped with a chef’s knife)
- 1 head butter or red leaf lettuce, washed, dried, and torn into large pieces
- 2 handfuls roughly chopped endive, radicchio, or escarole (or arugula)
- 1 crisp apple cut into thick matchsticks
Cauliflower Tostadas
- 1 large head cauliflower
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon chili powder
- 1/2 teaspoon ground cumin
- 8 six-inch corn tortillas
- ½ heaping cup plain yogurt
- 1 small chipotle pepper en adobo (sold in cans in the Mexican food section of the market)
- 2 large ripe avocados
- 1 tablespoon lime juice
- Pickled onions or pickled jalapeños
- 1 ½ cups finely shredded red or green cabbage
Instant Pot Italian White Bean Soup
- 1 ½ cups dried cannellini beans
- 1 small chunk Parmesan cheese (it should have the rind and be at least a couple of ounces)
- 1 tablespoon extra-virgin olive oil
- 1 large yellow onion
- 2 large carrots
- 1 rib celery
- 3 cloves garlic
- One 15-ounce can diced tomatoes with the liquid
- 8 cups low sodium chicken broth or vegetable broth
- 1 bay leaf
- ½ teaspoon dried oregano
- 1/2 teaspoon fennel seeds
- ½ teaspoon dried thyme
- 3 links pre-cooked Italian sausage (optional if you want a vegetarian/vegan soup)
- 1 large bunch kale
Miso Ginger Salmon
- 2 tablespoons miso paste
- ¼ cup mirin
- 1 teaspoon seasoned rice wine vinegar
- 2 teaspoons soy sauce
- 1 teaspoon honey
- 1 tablespoon peeled, minced fresh ginger
- 4 salmon fillets, about 6 ounces each
- 1 tablespoon grapeseed or canola oil
Crunchy Asian-Style Salad with Tofu or Chicken Skewers
- Crunchy Asian-Style Salad with Tofu or Chicken Skewers
- ½ cup lime juice (3 to 4 juicy limes) 2 tablespoons sambal oelek (or sriracha)
- 2 tablespoons fish sauce (use soy sauce for a vegan version of the recipe)
- 2 tablespoons canola oil
- 2 ½ tablespoons packed brown sugar
- 1 pound boneless skinless chicken breast or firm, drained tofu
- ½ head Napa cabbage
- ½ head red cabbage
- 2 large navel oranges
- 2/3 cup roughly chopped fresh basil or fresh cilantro
- ½ cup roughly chopped fresh mint
- 3 scallions
- 1/4 cup roasted salted peanuts
Avocado Toast with Soft Egg
- 1 egg
- 1 thick slice crusty bread, ideally whole grain
- 1/3 medium ripe avocado
- 1/2 lemon
- 2 dashes sumac (or other favorite spices or herbs, such as za’atar, paprika, chives, or dried chili flakes)
Creamy Banana Date Shake
- 1 cup low-fat milk (or plant milk)
- 1 ripe banana (frozen)
- 1 to 2 Medjool dates
- 6 walnuts