Archives: Recipes

Stay fueled and energized during a long hike, afternoon break, or while tending to your garden with FRN’s Trail Mix. Almonds, cashews, pecans, and pumpkin seeds maintain much of their nutritional value when they’re slow roasted, yet they still have the deep roasted flavor with a fun crunch. Add naturally sweetened cranberries and apricots to the nut and seed mix for a little sweetness. Carbohydrates from the dried fruit provide instant energy while the plant protein, healthy fat, and high fiber from the nuts and seeds help to maintain those energy levels.

This soup is equivalent to snuggling by a fireplace with a cozy blanket. It’ll give you all the warm fuzzy feelings inside. The quinoa and beans make it hearty and satisfying with their protein and fiber content. The vegetables, greens, and herbs add extra nutritional value, making for an outstanding soup, especially for a happy and healthy hormonal balance.

One of the beautiful things about this wrap is that you can use any veggies from your fridge or growing from your garden to make it your own. Beginning the day with leafy greens, like kale, collards, or romaine is the perfect way to jump-start your morning with nutrition. Once you spread the hummus on your green wrap, start adding your favorite veggies — and get ready for some creamy crunch to stimulate your palate and a variety of nutrients to energize your body!

If creamy is your jam, then look no further than Creamy Chickpea Hummus and spread it on everything from crackers to sandwiches to burgers. The protein, fiber and B vitamins in the chickpeas will help keep your brain sharp and belly satisfied. Not necessary, but highly recommended, the Dukkah Seasoning adds more nutritional value from the nuts and seeds plus a crunch that complements the creaminess perfectly.

One way to uplevel just about any meal is to add a delicious and nutritious plant-based dressing or sauce. Carrot Ginger Dressing is bursting with flavor while adding healing carotenoids from the carrots, gingerol from the ginger, and prebiotic fiber from the shallots. Not to mention, the dressing is over-the-top scrumptious! Drizzle it over dark leafy greens, like kale, then add all of your favorite colorful veggies like radish, cucumber, beets, and avocado. Or, get creative by using any veggies growing in your backyard or that you need to use from the fridge!

The Autumn Sunrise Smoothie uses whole fruit and not juice, includes beets and carrots, and also includes hemp seeds and soy milk. The fiber in the whole fruits and veggies, protein in the soy milk and hemp seeds, and fat in the hemp seeds help this smoothie to be balanced in nutrients so you stay satisfied and energized. What’s more, this smoothie is packed with vitamin C, vitamin A, and magnesium, just to name a few. Bonus that this smoothie looks like a dreamy sunrise!

Need to use up those carrots from your garden? This is a great way to move them from your fridge to your plate! Bonus — this spread acts as a vehicle for other healthy vegetables. Use the pâté as a veggie dip or spread on big leafy greens and add more vegetables to make a tasty wrap. The pâté is made with a variety of vegetables that contain phytonutrients, beans that have B vitamins, and garlic that’s a good source of prebiotics, which help to foster a healthy gut and decrease overall inflammation.

Morning oatmeal gets a playful perk of color and flavor with the addition of raspberries! Add fresh or frozen raspberries or other berries of choice. This simple recipe is satisfying and nourishing!

Love desserts but their sugary sweetness doesn’t love you back? You’re not alone. Sweet treats are often made with processed flour and sugar that are stripped of their nutrition, making them digest quickly — creating swings in blood sugar, a large release of insulin, and lots of calories without nutrients. But we understand, they taste good! Introducing Strawberry Shortcake Bars, a whole (raw!) plant-based dessert that is packed with nutrition AND flavor.

This recipe may look like lots of steps, but if you break up each component (tofu, sauce, and veggies) into individual sections, it will come together easy-peasy. First, prepare your tofu and place it in the oven. Next, prepare your sauce while the tofu is cooking (it only takes a few minutes!). Finally, make your veggies, also while the tofu is cooking. Once the tofu is done, your meal will be ready for simple assembling!