Permanent link for Easy Veggie Stir Fry on August 16, 2023

Prep Time:  15 minutes

Cook Time: 10 minutes

Ingredients

• Stir Fry Sauce (Customize it to your liking! If you want some extra spice, try adding sriracha. If you want a tropical flavor, use pineapple juice instead of water and a little less brown sugar. Be creative!)
  - 1/4 cup soy sauce
  - 1/4 cup water
  - 2 Tbsp brown sugar
  - 1 tsp toasted sesame oil
  - 2 cloves garlic, minced
  - 1 tsp grated fresh ginger
  - 1 Tbsp cornstarch
• Vegetables (Switch it up and choose your favorites! You can also add in protein sources like chicken, beef, pork, shrimp, tofu, noodles, scrambled egg, peanuts or cashews.)
  - 3/4 lb. broccoli
  - 2 carrots
  - 8 oz. mushrooms
  - 8 oz. sugar snap peas
  - 1 small onion
  - 1 red bell pepper
  - 2 Tbsp cooking oil
  - 1 tsp sesame seeds

Directions

1. Make the stir fry sauce first. Combine the soy sauce, water, brown sugar, sesame oil, garlic, ginger, and cornstarch in a small bowl. Set the sauce aside.
2. Chop the vegetables into similar-sized pieces.
3. Add the cooking oil to a very large skillet or wok. Heat over medium-high. - When the pan and oil are very hot (but not smoking), add the hardest vegetables first: carrots and broccoli. Cook and stir for about a minute, or just until the broccoli begins to turn bright green.
4. Next, add the mushrooms and sugar snap peas. Continue to cook and stir for a minute or two more, or just until the mushrooms begin to soften.
5. Finally, add the softest vegetables, bell pepper and onion. Continue to cook and stir just until the onion begins to soften.
6. Give the stir fry sauce another brief stir, then pour it over the vegetables. - Continue to cook and stir until the sauce begins to simmer, at which point it will thicken and turn glossy. Remove the vegetables from the heat, or continue to cook until they are to your desired doneness.

Submitted by Ryleigh Emelander (Find a Reel demonstration of this recipe on Instagram @gvsurecwell)

Recipe adapted from Budget Bytes

Categories: Dairy Free Vegan Vegetarian WIT Team Favorite
Posted by Josie Kasmauskis on Permanent link for Easy Veggie Stir Fry on August 16, 2023.

Permanent link for Mediterranean Chickpea Salad on August 3, 2022

Prep Time: 20 minutes

Cook Time: 0 minutes

Serves: 4

Ingredients

• 2 15oz cans chickpeas
• 2 tbsp lemon juice
• 2 tbsp extra virgin olive oil
• 1 tsp paprika
• 1/2 tsp salt
• 2 large tomatoes, diced 
• 4 cucumbers, diced 
• 1 yellow bell pepper, diced 
• 1/2 medium red onion, diced
• 1/2 cup minced fresh parsley
• 1/2 cup minced fresh mint
• 1/2 tsp pepper

Directions

1. Drain the chickpeas, transfer to a strainer, then rinse under cool running water until the water runs clean from the strainer.
2. In a large bowl, combine the chickpeas with the lemon juice, olive oil, paprika, and salt. Stir to combine. Cover the bowl and transfer to the fridge. Marinate at least 15 minutes and up to an hour.
3. While the chickpeas marinate, dice the vegetables and chop the fresh herbs.
4. Add the tomatoes, cucumbers, bell pepper, onion, mint, and parsley to the marinated chickpeas and toss to combine. Taste for seasoning and add additional salt, pepper, or lemon juice if needed until the flavor pops. 
5. Serve immediately with fresh pita. If time permits, chill for 30 minutes, then serve. Store leftovers in the fridge in a sealed container for up to 3 days. 

Submitted by Annie Seeber and Claire Latourell

Recipe credit to Our Salty Kitchen

Categories: Dairy Free Gluten Free Vegan Vegetarian WIT Team Favorite
Posted by Eva VanWyck on Permanent link for Mediterranean Chickpea Salad on August 3, 2022.

Permanent link for Autumn Harvest Bowl on August 2, 2022

Prep Time:  5 minutes

Cook Time:  20 minutes

Serves: 1

Ingredients

• 2 cups arugula
• 1/2 cup quinoa cooked
• 1 small sweet potato roasted
• 1/2 apple sliced
• 1/4 cup chickpeas rinsed
• 2 tbsp dried cranberries
• 2 tbsp goat cheese

Dressing 

• 2 tbsp tahini
• 1 tbsp maple syrup

Directions

1. Cook the quinoa according to the package instructions, and roast the sweet potato either in a skillet or in the oven.
2. Add the arugula to a bowl, then top it with the cooked quinoa, roasted sweet potatoes, apple, chickpeas, cranberries, and goat cheese.
3. Make the dressing: whisk tahini and maple syrup together until they're well combined.
4. Drizzle the dressing over the bowl and enjoy!

Submitted by Annie Seeber and Claire Latourell

Recipe credit to Almond Eater

Categories: Dairy Free Gluten Free Vegan Vegetarian WIT Team Favorite
Posted by Eva VanWyck on Permanent link for Autumn Harvest Bowl on August 2, 2022.

Permanent link for Lemon Garlic Shrimp Scampi on August 2, 2022

Prep Time: 10 minutes

Cook Time:  20 minutes

Serves: 1-2

Ingredients

• 4 oz pasta of choice (angel hair, chickpea, veggie)

• 2 tbsp of olive oil 

• 4 tbsp butter or butter substitute 

• 1-2 tbsp minced garlic

• 1/2 tsp black pepper

• 1-2 tsp crushed red pepper

• 1/2 pound raw shrimp, peeled and thawed (can substitute with chicken, white fish, or tofu)

• 1/4 cup lemon juice

• 1/4 cup pasta water

• optional: grated parmesan cheese

• optional: dried parsley

Directions

1. Cook pasta as directed, saving ½ cup of pasta water before draining
2. Heat olive oil and butter in a saucepan over medium heat. Saute minced garlic, crushed red pepper and black pepper for 1-2 minutes until fragrant. 
3. Add shrimp and lemon juice, and cook until pink. 
4. Add cooked pasta, pasta water and stir until well combined. Simmer for 1-2 minutes. 
5. Serve scampi in a bowl and top with grated parmesan cheese and parsley if desired. 

Submitted by Camryn Lane (Find a Reel demonstration of this recipe on Instagram @gvsurecwell)

Categories: WIT Team Favorite
Posted by Eva VanWyck on Permanent link for Lemon Garlic Shrimp Scampi on August 2, 2022.

Permanent link for Chili on August 2, 2022

Prep Time: 10 minutes

Cook Time: 40 minutes

Serves: 4

Ingredients

• 1 tbsp olive oil
• 1lb ground beef
• 1 medium onion
• A few cloves of garlic
• 4 roma tomatoes (skinned) OR 1 can diced tomatoes
• 6oz tomato paste (1 small can)
• 1 can red kidney beans
• 1 can black beans
• ~1 cup water (more or less depending on preferred consistency)

Seasonings

• 3 tbsp chili powder
• 2 tbsp cumin
• 1 tbsp pepper
• 1 bay leaf

Everything is to taste, start small and add more as you please. I usually add dashes of these:

• Salt
• Garlic powder
• Cayenne
• Paprika
• Cardamom

Directions

1. First, peel the skin off the tomatoes: score one end and blanch (boil for ~20 seconds & drop into cold water).

2. Heat olive oil in large pot, saute onions and garlic until translucent.

3. Add ground beef and break up. While beef browns, rough chop the peeled tomatoes.

4. Add tomatoes and tomato paste along with around 1 cup of water. You can use more or less depending on your prefered consistency.

5. Once simmering again add beans and seasonings. These are all to taste, I recommend starting small and adding more after tasting.

6. Cover and simmer for 15-30 minutes. Top with cheese!

Submitted by Ryleigh Emelander (Find a Reel demonstration of this recipe on Instagram @gvsurecwell)

Categories: Dairy Free Gluten Free WIT Team Favorite
Posted on Permanent link for Chili on August 2, 2022.

Permanent link for Curry Roasted Vegetable Bowls on August 2, 2022

Prep Time: 15 minutes

Cook Time: 40 minutes

Serves: 4

Ingredients

• 1 cup uncooked rice (for more protein use quinoa!)
• 1 head cauliflower
• 3 carrots, peeled
• 1 red onion
• 1 cup frozen peas
• 2 tbsp olive oil
• 2 tbsp curry powder
• 1/2 tsp salt

Lemon tahini dressing

• 1/3 cup tahini
• 1/3 cup water
• 1/4 cup lemon juice
• 2 cloves garlic, minced
• 1/2 tsp ground cumin
• 1/4 tsp cayenne (omit for no spice)
• 1/4 tsp salt

Directions

1. Cook the rice or substitute according to the package instructions.
2. Preheat the oven to 400° F
3. Chop the cauliflower into bite-sized florets. Slice the carrots. Slice the red onion into 1/4th inch wide slices.
4. Place the veggies on a lined baking sheet. Drizzle with the oil and curry powder. Mix until everything is coated and spread into an even layer.
5. Roast for 20 minutes. Stir. Roast for 15 more minutes. Add the peas and roast for 5 more minutes, then remove from oven.
6. Place all of the dressing ingredients into a blender and blend till smooth.
7. Assemble into bowls and enjoy!

Submitted by Eva VanWyck

Recipe credit to Budget Bytes

Categories: Dairy Free Gluten Free Vegan Vegetarian WIT Team Favorite
Posted by Eva VanWyck on Permanent link for Curry Roasted Vegetable Bowls on August 2, 2022.