![Cook 30 Episode 1 Plant-based whole foods menu featuring tofu curry, beets carrot salad, quinoa, pinacolada smoothie, corn](https://wholesomejoys.com/wp-content/uploads/2019/12/Cook-30-Episode-1-Plantbased-Whole-Foods-Menu.png)
In this Episode 1 of Cook 30 Jeremy Dixon demonstrates on how to prepare the following plant-based whole foods. Video timestamp is included for easy viewing.
• Video Timestamp: 2:10… 23:05… Freshly Cooked Quinoa
• Video Timestamp: 3:24… 11:14… 20:38… Spinach Ginger, Pumpkin and Tofu Curry
• Video Timestamp: 7:13… Corn and Pepper Fiesta
• Video Timestamp: 14:44… Revive Raw Salad with Beetroot and Mint
• Video Timestamp: 24:01… Honest Pina Colada
1. Freshly Cooked Quinoa
Video Timestamp:
2:10 – 3:23…
23:05 – 24:00…
Ingredients you need:
• 1 cup quinoa
• 2 cups boiling water
• 1/4 cup sliced almonds
Direction:
• Place quinoa and boiling water in a medium pot with the lid on and bring back to boil. Avoid stirring.
• Turn down to low heat to simmer quinoa gently for 15 minutes or until water is absorbed.
• Transfer quinoa to a plate and garnish with sliced almonds.
2. Spinach, Ginger, Pumpkin & Tofu Curry
Video Timestamp:
3:24 – 7:12…
11:14 – 14:43…
20:38 – 23:04…
Ingredients you need:
• 2 cups diced butternut squash/pumpkin
• 1 tablespoon oil (to coat butternut)
• 1 large onion, diced
• 2 cloves garlic, crushed
• 1 tablespoon oil, to saute herbs and spices
• 2 tablespoons ginger puree (or minced ginger)
• 1 tablespoon ground cumin
• 1 tablespoon ground coriander
• 1 tablespoon turmeric
• 2 14-oz. can crushed tomatoes
• 2 tablespoons honey
• 1 teaspoon salt
• 20-oz. pack of firm tofu, cubed
• 2 cups frozen spinach
• 6 fl. oz coconut milk
• roughly chopped cilantro for garnish
Direction:
• Cut butternut squash/pumpkin into 1-inch cubes. It’s not needed to remove the skin.
• Place the cubed butternut squash in an oven tray and mix with the oil.
• Bake the butternut squash at 350° for 20 minutes or until soft.
• Saute the following in a large frying pan: oil, onion, garlic and ginger. Stir in spices and mix well.
• Add tomatoes to the frying pan and bring to boil.
• Add and stir in to frying pan: honey, salt, and tofu. Let it simmer for several minutes so that it will be flavorful.
• Remove the butternut squash from the oven and add it into the frying pan.
• Add frozen spinach and coconut milk. Mix gently so that the tofu will not crumble.
• Garnish with cilantro.
3. Corn and Pepper Fiesta
Video Timestamp:
7:13 – 11:13…
Ingredients you need:
• 2 14-oz. cans whole kernel sweet corn, drained
• 1 red bell pepper, finely chopped
• 4 green onions finely chopped
• 1 avocado, peeled and cubed
• 4 tablespoons lime juice
• 1 teaspoon olive oil
• 1/4 teaspoon salt
Direction:
• Add corn to a serving bowl.
• Combine the rest of the ingredients in the bowl.
4. Revive Raw Salad with Beetroot and Mint
Video Timestamp:
14:44 – 20:37…
Ingredients you need:
• 1 cup raisins
• 1 cup boiling water
• 2 medium beetroots
• 2 large carrots
• 1/2 cup sunflower seeds
• 10 mint leaves, finely sliced
Orange Dressing Ingredients:
• 1/4 cup orange juice, (fresh or store bought)
• 1 tablespoon lemon juice
• 2 tablespoon honey
• 1/2 teaspoon salt
• 2 tablespoons oil
Garnish:
• sunflower seeds
• mint leaves
Direction:
• Place the raisins in a cup with boiling water so that it will be plump. Drain after 5 minutes.
• Grate beetroot and carrots by hand or in a food processor.
• Mix the orange dressing ingredients in a cup.
• Combine and mix gently all ingredients in a serving bowl.
• Garnish with sunflower seeds and mint leaves.
5. Honest Pina Colada
Video Timestamp:
24:01…
Ingredients you need for the smoothie:
• 9-oz. can pineapple juice with its own juice
• 2 bananas, peeled, sliced, frozen
• 1 tablespoon honey
• 6 fl. oz. coconut milk
• nutmeg powder for garnish
Direction:
• Put all ingredients into the blender; blend until smooth.
• Pour into glasses.
• Garnish with nutmeg powder.