5 Easy Dairy and Soy Free Meal Ideas
MUSHROOM AND CABBAGE STIR FRY
Serves: 4 Prep Time: 20 minutes Ingredients: 7
Ingredients
113 grams Rice Vermicelli Noodles (dry, uncooked)
3 tbsp Avocado Oil (divided)
4 Egg (whisked)
6 Cremini Mushrooms (sliced)
3 cups Green Cabbage (thinly sliced)
2 tbsp Coconut Aminos
1/4 tsp Sea Salt (to taste)
How To Create
Cook the noodles according to the package directions. Set aside.
Heat 1/3 of the oil in a large pan over medium-high heat. Cook the eggs until set, stirring occasionally, about three to five minutes. Transfer to a bowl.
Heat the remaining oil and add the mushrooms, cabbage, coconut aminos, and salt. Cook until soft, about 10 minutes. Add a splash of water or more oil if needed.
Add the eggs and vermicelli into the veggies. Stir until well combined. Adjust salt as needed. Divide evenly between bowls and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to four days.
Serving Size One serving equals approximately 1 1/2 cups.
More Flavor Add ginger, garlic, onions, and/or sesame oil.
Additional Toppings Top with sliced green onions, chives, parsley, or coriander.
2. CREAMY BEEF AND ASPARAGUS PASTA
Serves: 6 Prep Time: 30 minutes Ingredients: 9
Ingredients
227 grams Chickpea Pasta
1 1/3 tbsp Extra Virgin Olive Oil (divided)
454 grams Lean Ground Beef
3 cups Asparagus (chopped)
1/2 cup Cashews (raw, soaked for at least 6 hours)
2 Garlic (cloves)
1 1/8 cups Water
Sea Salt & Black Pepper (to taste)
1 cup Diced Tomatoes (from the can, drained)
How To Create
Cook the pasta according to the package directions.
While the pasta is cooking, heat half of the oil in a separate pot and add the ground beef, stirring to break it up. Cook for five minutes. Add the asparagus to the ground beef and continue to cook for 10 minutes.
While the beef and asparagus are cooking, make the sauce by adding the cashews, garlic, water, salt, pepper, and remaining oil to a blender. Blend for one minute, until smooth and creamy.
Heat the cashew sauce in a small pot, stirring frequently with a whisk for five minutes, or until it has thickened.
Add the diced tomatoes to the beef and asparagus, then add in the pasta and stir. Stir in the cashew sauce until thoroughly mixed. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is equal to approximately 1 1/3 cup.
More Flavor Add fresh or dried herbs such as rosemary or oregano.
No Chickpea Pasta Use any other type of pasta.
Short on Time Soak the raw cashews in boiling water for 10 to 20 minutes.
3. ONE PAN SALMON WITH RAINBOW VEGGIES
Serves: 2 Prep Time: 40 minutes Ingredients: 9
Ingredients
2 cups Cherry Tomatoes
280 grams Salmon Fillet
1 Yellow Capsicum (sliced)
2 cups Broccoli (chopped into small florets)
1/2 cup Red Onion (sliced into chunks)
2 tbsp Extra Virgin Olive Oil
1 1/2 tsp Coconut Aminos
1/2 Navel Orange (zested and juiced)
Sea Salt & Black Pepper (to taste)
How To Create
Preheat oven to 190ºC and line a baking sheet with baking paper.
Place the cherry tomatoes, salmon, capsicum, broccoli, and red onion on the sheet pan. Drizzle the vegetables with olive oil. Brush the salmon with the coconut aminos, orange juice and zest. Sprinkle everything with salt and pepper to taste.
Place in the oven and bake for 30 minutes, or until salmon is fully cooked.
Divide between plates and enjoy!
Notes
More Carbs Serve with rice or quinoa.
Vegan Use tofu steaks or roasted chickpeas instead of salmon.
Leftovers Keeps well in the fridge for 2 to 3 days.
4. TOMATO AND EGGPLANT CASSEROLE
Serves: 4 Prep Time: 60 minutes Ingredients: 12
Ingredients
3 cups Crushed Tomatoes
1 cup Lentils (cooked, drained and rinsed)
1/4 cup Water
2 tbsp Extra Virgin Olive Oil
1/2 cup Basil Leaves (chopped)
1 tbsp Oregano
1/4 tsp Garlic Powder
1/4 tsp Onion Powder
1 tsp Sea Salt
1/2 tsp Black Pepper
2 1/2 cups Brown Rice Penne (dry)
1/2 Eggplant (large, sliced into 1/2-inch-thick rounds)
How To Create
Preheat oven to 230ºC.
In a large bowl, mix together the crushed tomatoes, lentils, water, olive oil, basil, oregano, garlic powder, onion powder, salt, pepper and dry penne. Stir well to mix, then transfer into the casserole dish. Line the top with a layer of eggplant rounds. Bake in the oven for 40 to 45 minutes. The eggplant should be roasted and golden brown (if it starts to burn, set a piece of foil on top).
Remove from oven and let cool for 5 minutes before serving. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serve it With Rocket tossed in olive oil and lemon juice.
Likes it Spicy Garnish with red chili flakes.
No Eggplant Use tomatoes or zucchini sliced into rounds to cover the top instead.
5. CORN AND QUINOA SALAD WITH STEAK
Serves: 3 Prep Time: 30 minutes Ingredients: 7
Ingredients
1/2 cup Quinoa (dry, rinsed)
1 ear Corn on the Cob
280 grams Ribeye Steak, Boneless (room temperature)
Sea Salt & Black Pepper (to taste)
3 cups Baby Spinach
1/3 cup Red Onion (thinly sliced)
1/4 cup Coriander Lime Dressing
How To Create
Cook the quinoa according to package directions. Set aside to cool.
Using a frypan, remove the husk from the corn. Cook the corn over medium-high heat for about one to two minutes per side until lightly charred on all sides. Once it is cooked, remove it and let it cool before slicing the kernels off the cob.
Pat the steak very dry with paper towel. Season with salt and pepper.
Use the same frypan and cook the steak for 10 to 12 minutes, flipping and turning every two to three minutes, until a dark crust has formed on both sides and the steak is cooked to your liking. Remove and let rest for about 10 minutes.
Divide the quinoa, corn, spinach, and red onion evenly between plates. Top with the steak and coriander lime dressing. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to two days. Warm up the steak before serving.
Serving Size One serving is equal to approximately two cups.
More Flavor Add cherry tomatoes.
No Corn On The Cob Use canned corn instead.
Comments