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Wood Texture Pattern
Wood Texture Pattern
House Garden

Into.Spring Week 1 Day 1

Mezze

​​​Mezze is an array of light, flavorful, mostly plant-based Middle Eastern dishes that make a great appetizer, or can be enjoyed as a meal by itself. 

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Though the preparation can seem somewhat labor intensive, the dips, spreads, and salads can be used in a number of meals, wraps, and sandwiches, and can last you days.

They are a MUST to add to your plant based roster.

(TIP: while the eggplant and sweet potato are baking, make the dips and salad) 

Roasted Eggplant + Za’atar Sweet Potato + Muhammara 

Ingredients: 

  • 1 sweet potato, sliced into rounds

  • 1 eggplant, sliced into rounds 

  • (**Optionally, if you would like to prep ahead for the Thai Green Curry, add 1 more sweet potato and 1 more eggplant, but cut those into 1 inch cubes)

  • 2 tsp garlic powder 

  • 2 tsp oregano 

  • Olive oil 

  • red pepper flakes (optional) 

  • 1 tsp zaatar spice (optional) 

  • 2 red peppers, cut into strips 

  • 70g walnuts (plus extra for garnishing) 

  • 3 tbsp tomato paste 

  • 2 garlic cloves

  • 1/2 cup of breadcrumbs  

  • 2 tbsp pomegranate molasses (or maple syrup)

  • 1/2 tsp sugar

  • 1 tsp sumac

  • 1/2 tsp salt 

  • Optional, pomegranate (for garnishing) 

Method:

  • Preheat oven to 200 C/ 400 F

  • **If roasting extra sweet potato and eggplant for Thai Green Curry, make sure they are on a separate baking sheet. Season with the same spices as below but leave out the oregano and za’atar.   

  • On a large baking sheet, coat the sweet potato and eggplant with 2 tsp of garlic powder, 2 tsp oregano, 2 tbsp of olive oil and 1 tsp of red pepper flakes. Sprinkle 1 tsp of za’atar spice over the sweet potato. 

  • Add the red pepper strips to the baking sheet and coat with 1 tbsp of olive oil. 

  • Season with salt and pepper.  

  • Bake the vegetables for 25-30 minutes until the eggplant is crispy, the sweet potato is soft and the red pepper is roasted. 

  • Serve the eggplant and sweet potato on to a plate                 (**optionally setting aside the extra for Thai Green Curry)  

  • To make the MUHAMMARA, transfer the roasted red pepper to a blender. Add the walnuts, tomato paste, garlic cloves, breadcrumbs, pomegranate molasses or maple syrup, red pepper flakes or chili powder, sugar, sumac, salt and 3 tbsp of olive oil. Blend until smooth. 

  • Serve the muhammara in a bowl. Garnish with pomegranate, crushed walnuts, and a drizzle of olive oil. 

Hummus with Spicy Tahini Sauce

Ingredients: 

  • 1 can of chickpeas (230g) + the chickpea water

  • 5 cloves of garlic 

  • 1/2 cup olive oil

  • 1/2 cup tahini, room temperature 

  • 1/2 tsp cumin 

  • 1 lemon 

  • Toppings: olives, pickled jalapeños or chili, sumac ​

Method:

  • In a saucepan, heat both the chickpeas and the chickpea water until warm (optional step, skip if you don’t plan to serve warm).   

  • In a food processor or high speed blender, combine the warm chickpeas, 1/4 of the chickpea water, 4 garlic cloves, 1/4 cup of olive oil, 1/4 cup of tahini, 1/2 tsp cumin, and juice of half a lemon. Blend until it turns into creamy hummus.  

  • Season the hummus with salt and transfer into a serving bowl.

  • Back in the blender, combine 1/4 cup of tahini, 2 tbsp of chickpea water, 1/4 cup of olive oil, 1 garlic clove, and 1 tbsp of of lemon juice or pickled jalapeño juice. Blend until smooth. 

  • Make an indent in the center of the hummus with the back of a ladle coated in olive oil. Spoon in the tahini mixture. Top with pickles of choice, olives, a pinch of sumac and a drizzle of olive oil.  

Lebanese Garlic Sauce (*Toum)

Ingredients:

  • 8-10 garlic cloves

  • 1 tsp kosher salt

  • 3 tbsp lemon juice 

  • 2 tsp ice cold water (optional)

  • 1 cup of mild olive oil (or mix half with avocado oil for a smoother flavor)  

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*Making toum takes practice. If you mess up, don’t let any of it go to waste. Mix whatever you have with plant based yoghurt and more seasoning to make a garlic yogurt dip. 

Method:

  • Remove any of the green sprouts from the garlic (optional)  

  • Add the garlic and salt to a food processor. Process until the garlic is finely minced. 

  • Add the lemon juice and blend briefly. 

  • Optionally, add 1 tsp cold water to help the mixture emulsify. 

  • While the food processor is running, SLOWLY drizzle (drop by drop) about 2 tbsp of the oil. When the mixture starts to thicken, continue adding a thin stream of oil, scraping down the sides of the food processor when necessary. If the mixture separates slightly, add a teaspoon more of cold water and blend. 

  • Continue this process until the mixture starts to emulsify and thicken.

  • After about 5 minutes of processing, *you should be left with a bright and fluffy toum made without seed oils. Taste and add more lemon or salt if needed. Serve immediately. 

Tabbouleh inspired salad with Arugula 

Ingredients: 

  • 1 tomato, diced  

  • 2 small cucumbers, diced   

  • 1 bunch of fresh parsley, finely chopped

  • 3 tbsp of fresh mint, finely chopped (optional) 

  • 1 small red onion, diced  

  • Juice from 1/2 a lemon 

  • 2 tbsp olive oil 

  • 1-2 garlic cloves, grated 

  • 1/2 cup of cooked bulgur or quinoa 

  • Arugula, as much as you like. 

Method:​

  • Mix all the ingredients in a bowl. 

  • Season with salt and pepper.  

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Peach Loaf Cake

Ingredients:

  • 30g olive oil

  • 1/2 cup peach juice or non-dairy milk 

  • 1 tsp apple cider vinegar

  • 2 tsp vanilla extract

  • 50g almond or oat flour 

  • 100g all-purpose flour

  • 45g white sugar

  • 1 tsp baking powder

  • 1 tsp baking soda 

  • 1/2 tsp salt

  • 2 peaches (or other stone fruit of choice), sliced   

  • 1-2 tsp coconut palm or brown sugar 

Method: 

  • Preheat the oven to 350 F/180 C.

  • In a bowl, mix 30g olive oil, 1/2 cup peach juice or non-dairy milk, 1 tsp ACV, and 2 tsp vanilla.

  • In a separate bowl, whisk 50g almond/oat flour, 100g all-purpose flour, 45g sugar, 1 tsp baking powder and 1 tsp baking soda and 1/2 tsp salt. 

  • Pour the wet mix into the dry. Mix gently. The texture of the batter may be crumbly.

  • Spread the batter evenly in a parchment-lined loaf pan.

  • Top with the sliced peaches. Sprinkle 1-2 tsp of coconut palm sugar over the peaches. 

  • Bake for 30 minutes or until golden and a knife through the center comes out clean.

4 Servings ​

Wood Texture Pattern

Serves 3-4

Method: 

  • Preheat oven to 200 C /400 F

  • Place the eggplant on one side of a baking tray and the sweet potato on the other. Season both with garlic powder, red chili flakes, salt and pepper, and coat with 2 tbsp of olive oil. 

Ingredients: 

  • 1 eggplant, cubed

  • 1 sweet potato, cubed 

  • 1 tbsp garlic powder

  • 1 tsp chili flakes

  • 3 tbsp olive oil

  • 1-2 tbsp minced ginger

  • 1-2 tbsp minced garlic

  • Organic Thai Green Curry paste 

  • 1 cup of stock of choice

  • 1 can of full-fat coconut cream

  • 1 tsp fish sauce 

  • 1 tbsp sweetener of choice

  • 1/2 lime, zest + juice (or lemon) 

  • Veggies of choice: broccoli, sugar snap peas, baby corn, green beans, jalapeño, green pepper, chopped to bite-size pieces. 

  • 1 cup of cooked quinoa or carb of choice 

  • Bake the eggplant for 25 minutes or until crispy. 

  • Once crispy, take the eggplant out from the tray and set aside. 

  • Continue baking the sweet potato for another 10 minutes or until fully cooked. Set aside.  

  • Meanwhile, make the Thai Green Curry: In a large pot or dutch oven, heat 1 tbsp of olive oil and sauté the ginger and garlic on high until fragrant - about half a minute.

  • Add 4-6 tsp of Thai Green Curry paste (the amount depends on how strong the paste is).   If you prefer a stronger flavor, you can add more later on. Stir until combined. 

  • Add 1 cup of stock and mix well.

  • Add 1 can of coconut cream and stir until thick. 

  • Add the fish sauce, sweetener, lime zest and juice. Season to taste and simmer for a few more minutes. 

  • Add your vegetables of choice, and cook on low for 5 more minutes until the vegetables are just tender. Season again. 

  • Turn off the heat and top with the roasted eggplant and sweet potato. 

  • Serve the Thai Green Vegetable Curry over quinoa.

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Thai Green Curry

White Marble Paper

Into.Spring Week 1 Day 2

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Method: 

  • Preheat oven to 350 F/ 180 C

  • Mix the shortbread ingredients until a crumbly dough forms. 

  • Press the dough into a loaf pan. Bake for 12 minutes or until golden. Let cool.

  • Mix the peanut butter layer ingredients until combined.

  • Spread the peanut butter layer on the cooled shortbread crust.

  • Mix the jelly layer ingredients until combined. 

  • Spread the jelly layer over the peanut butter layer. 

  • Refrigerate for an hour. Top with shortbread crumbs. Cut into slices. 

Peanut Butter & Jelly Shortbread

Ingredients: 

Shortbread

  • 1 cup almond or oat flour

  • 30g all-purpose flour

  • 3 tbsp olive oil 

  • 3 tbsp maple syrup

  • pinch of salt 

Jelly layer

  • 3 tbsp organic strawberry jam

  • 1/2 cup of frozen berries, defrosted 

Peanut Butter layer

  • 4 tbsp melted peanut butter

  • 1 tbsp tahini, drippy  

  • 1 tbsp maple syrup

  • pinch of salt

  • 1 tbsp coconut/olive oil 

4 Servings

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Nectarines
in Cinnamon 

Slice a nectarine, and make it look pretty. Sprinkle on some cinnamon.

Enjoy! 

Ingredients: 

Roasted Chickpeas and Sweet Potato

  • 1 can of chickpeas

  • 1 sweet potato, peeled and cubed.

  • 1 tsp smoked paprika

  • 1/2 tsp cinnamon

  • 1 tbsp dried oregano

  • 1 tbsp garlic powder

  • 1 tbsp olive oil

  • 1 tbsp of your favorite BBQ sauce

  • 1 cup of white quinoa, cooked

Corn & Red Pepper Salad

  • 80g sweet corn (defrost if frozen) 

  • 1/2 red pepper, diced

  • 1 jalapeno, de-seeded, diced

  • A handful of arugula 

  • 1 tsp olive oil

  • Chopped cilantro (optional) 

Avocado Cucumber Salad

  • 1 avocado

  • 2 medium cucumbers, sliced or peeled into ribbons

  • 1 tsp homemade garlic sauce (toum)

  • Fresh dill, chopped (optional)

Make the White Sauce (see Toum recipe above)

In a bowl, combine 2 tbsp of homemade toum, 1/2 tsp Worcester or soy sauce, 1/4 tsp apple cider vinegar, 1 tsp molasses or maple syrup, 1/2 tsp of oregano. Top with a pinch of smoked paprika and cayenne.

Method:

  • Preheat oven to 200 C/ 400 F

  • Empty the chickpeas into a bowl and pat dry with a paper towel. Place on one side of a baking sheet.

  • ​On the other side of the baking sheet, place the sweet potatoes. 

  • Season both the chickpeas and sweet potatoes with paprika, cinnamon, oregano, garlic powder, salt, pepper and olive oil.

  • Bake for 20 minutes until chickpeas are crispy. Remove the chickpeas and continue baking the sweet potato for an extra 10 minutes or until fully cooked.

  • Meanwhile, make the salads. In a separate bowl, mix the corn, red pepper, jalapeño, and arugula. Season and drizzle with olive oil and top with chopped cilantro.

  • In another bowl, mash the avocado. Add the cucumbers, garlic sauce, dill and season to taste.

  • Build your power bowl with a base of quinoa or your carb of choice. Add the sweet potato and crispy chickpeas and top with the corn red pepper salad and the smashed avocado cucumber salad. Drizzle your favorite BBQ sauce over the sweet potatoes and serve the white sauce on the side.

BBQ Power Bowl with White Sauce

Serves 2-3

pb jelly

Into.Spring Week 1 Day 3

Baked Crispy Avocado

Serves 1-2

Ingredients: 

Avocado strips:​

  • 2 tbsp flour

  • 1 avocado, chilled

  • 1/2 cup of Panko breadcrumbs

  • Italian seasoning 

  • Olive oil

  • Hot sauce of choice

Arugula Salad​

  • Handful of arugula 

  • 1-2 cloves of garlic, minced 

  • 1/4 Red pepper, diced

  • 2 tsp olive oil

  • 1 tsp red wine vinegar 

Method: 

  • Preheat oven to 200 C/ 400 F

  • In a bowl, add 2 tbsp of flour with 1/4 cup of water and whisk until combined. Season with salt and pepper. 

  • Place the Panko on a plate. Season with salt and pepper and Italian seasoning. 

  • Slice the avocado into thin strips. Season with salt and pepper. 

  • Dip the the avocado into the flour mix and then coat with the breadcrumbs. Place onto a parchment lined baking sheet. Drizzle over about 1 tsp olive oil. Repeat for all the avocado strips. 

  • Bake the breaded avocado for 15 minutes or until golden brown and crispy.  

  • To make the salad, combine all the ingredients and season to taste. 

  • Serve the crispy avocado with the side salad and your favorite hot sauce.

Dark Chocolate & Cherry
Lava Mug Cake 

Microwave 3 tbsp of frozen cherries for about 40 sec or until defrosted and saucy. Set aside. 

In a small ramekin or teacup, add 3 tsp milk or water, 3 tsp olive oil, a splash of vanilla, 2 tsp sweetener of choice, and a pinch of salt. Mix well. 

Add 2 tsp cocoa powder, 3 tsp flour of choice and mix until combined, scraping down the sides. 

Press 1 square of dark cherry chocolate or chocolate of choice and 1 tbsp of cherries into the center.

Microwave the mug cake for 60 sec.

Top the mug cake with the remaining cherries mixed with maple syrup. Enjoy! 

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Method:

  • Preheat oven to 200 C/ 400 F.

  • For the salad, mix the olive oil, vinegar, mustard and honey/brown sugar in a large bowl. Add the arugula, red onion, plum, and walnuts. Toss and serve.

  • In a baking dish, season the eggplant with garlic powder, oregano, red pepper flakes and season. Drizzle with olive oil and bake for 20 minutes until crispy. (Skip this step if using leftover eggplant from previous dishes)

  • While the eggplant bakes, make the sauce. Heat 1 tbsp of olive oil in a cast iron skillet. Add the onion, garlic, red pepper and season to taste. Sauté until soft.

  • Add the canned tomato, tomato paste, cherry tomatoes, olives and 1 cup of stock.

  • Season with oregano, garlic powder, paprika, nutritional yeast and sweetener.

  • Simmer for a few minutes.

  • Add fresh basil if using. Mix in the chickpea pasta and top with the baked eggplant. Optionally, garnish with a sprinkle of parmesan.

Roasted Eggplant Pasta + Arugula, Plum and Walnut Salad

Serves 4

Ingredients: 

Arugula, Walnut + Plum salad

  • 2 tsp olive oil

  • 1 tsp red wine vinegar (or ACV)

  • 1 tsp of mustard

  • 1 tsp of honey or brown sugar

  • Arugula

  • 1/2 red onion, julienned

  • 1 plum or other stone fruit, sliced

  • 5-7 walnuts, crushed

Roasted Eggplant Pasta

  • 1 eggplant (or any leftover eggplant from previous meals) 

  • 1 tbsp garlic powder

  • 1 tbsp oregano

  • 1 tsp red pepper flakes

  • 1-2 tbsp olive oil

  • 1 red onion, diced

  • 8 garlic cloves, smashed

  • 1 red pepper, cubed

  • 1 can of chopped tomatoes

  • 1 tbsp of tomato paste

  • Handful of cherry tomatoes, halved

  • Handful of black olives, pitted

  • 1 cup of vegetable or meat stock

  • 1 tbsp dried oregano

  • 1 tbsp garlic powder

  • 1 tsp paprika

  • 1 tsp nutritional yeast (optional) 

  • 1 tsp sweetener of choice (brown sugar, maple syrup or molasses)

  • Fresh basil (optional) 

  • 1 box of chickpea pasta, cooked as per package instructions

crispy avo
House Garden

Into.Spring Week 1 Day 4

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Method:  

  • Heat 1 tbsp of olive oil in a cast iron skillet. 

  • Add the onion, garlic, and season with salt. Sauté until soft.

  • Add the chili and red pepper.

  • Add the eggplant and 1 more tbsp of olive oil. Fry until golden (about 4-7 minutes).

  • Once the eggplant is golden, add the tomato purée, cherry tomatoes, olives, oregano, cinnamon, paprika, chili powder and cumin. Cook for about 3 more minutes.

Eggplant Shakshuka with Raw Chickpea Patties 

Serves 2-3

Ingredients: 

  • 2 tbsp olive oil

  • 1/2 medium onion, diced

  • 3-4 garlic cloves, crushed

  • 1 red chili, de-seeded (optional)

  • 1/2 red bell pepper, diced

  • 1/2 eggplant, diced small or leftover roasted eggplant from previous meals

  • 1/4 cup of tomato puree

  • Handful of cherry tomatoes, halved

  • Handful of black olives, pitted

  • Dried oregano

  • 1/2 tsp cinnamon

  • 1 tsp smoked paprika

  • 1/4 tsp chili powder or chili flakes (optional) 

  • 1/2 tsp cumin

  • 150g chickpeas (1/2 can), drained 

  • Parsley, chopped

  • 10g of crumbled feta (optional)

  • Make the chickpea patties - In a separate bowl, mash the chickpeas until mostly smooth.

  • Add salt, pepper and 1/4 tsp of oregano and mix well.

  • With clean, dry hands, form into patties and set aside.

  • Serve the eggplant shakshuka on to a plate and with chickpea patties. Garnish with fresh parsley and optionally a sprinkle of crumbled feta.

shakshuka

Chocolate Dipped
Frozen Nectarines 

If your peaches or other stone fruits are starting to get old, slice them, and pop into the freezer.

Make this dessert any time. 

 

  • Melt 15g of dark chocolate with 10g of olive oil. 

  • Dip the fruit slices into the chocolate. 

  • Top with sunflower seeds, pistachios or nuts of choice. 

  • Pop in the freezer for few more minutes for the chocolate to solidify. Enjoy frozen. 

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Sautéed Arugula 

  • (A great way to use any arugula thats just past it’s prime. Or sub with spinach.)

  • 1-2 garlic cloves, crushed

  • Bunch of arugula 

  • 1 tsp soy sauce 

  • 1 tsp toasted sesame oil 

  • Toasted sesame seeds (optional)

Shirataki Noodles
in Peanut Sauce with Crispy Eggplant

Serves 2

Ingredients:

Shirataki Noodles in peanut sauce 

  • 1 pack of shirataki noodles (7oz) *Please read NOTE below before consuming shirataki. 

  • 1/2 cup stock or water 

  • 2 tsp soy sauce 

  • 2 tsp honey 

  • 1/2 tsp rice vinegar or lime juice 

  • 2 tsp garlic powder 

  • 2 tbsp peanut butter 

  • 2 tsp sriracha/chili sauce (optional) 

  • 20g crushed peanuts (optional)

Crispy Eggplant

  • 1/2 tsp cornstarch 

  • 1/2 tsp garlic powder 

  • red chili flakes 

  • Any leftover baked eggplant OR 1/2 eggplant, diced very small  ​

Method:

Shirataki Noodles in Peanut Sauce

  • Prepare the shirataki noodles according to the package instructions. Set aside.

  • In a saucepan, bring the stock or water to a boil

  • Add soy sauce, honey, vinegar or lime juice, and stir until combined. Season with s&p.

  • Add the garlic powder, peanut butter, sriracha and stir until smooth and thick.

  • Add the shirataki noodles into the peanut sauce and cook for two more minutes.

  • Top with crushed peanuts and red pepper flakes.

​Crispy Eggplant & Sautéed Arugula 

  • In a bowl, combine 1/2 tsp of cornstarch, 1/2 tsp garlic powder, chili flakes and season with salt and pepper. 

  • Coat the eggplant in the mix. Shake of any excess.  

  • Heat olive oil in a pan and fry the eggplant for a few minutes until crispy. Set aside.

  • In the same pan, sauté the arugula with 2 tsp of water, soy sauce, pepper, and garlic.

  • Drizzle with sesame oil and top with toasted sesame seeds. Serve alongside the noodles and eggplant.

*Start with small portions - shirataki is very high in fiber and can be filling fast. Drink plenty of water, and chew well for easier digestion. Overconsuming shirataki can cause stomach upset due to its extremely high fiber content. 

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