Gassenheimer menu Aug. 13, 2025

Plant Based Meal Prep

Soups

Plant Based Soups

Butternut Squash and White Bean Soup

Roasted or steamed butternut squash Cannellini beans or navy beans Onion, garlic, rosemary, black pepper Blend until smooth or left chunky

Mexican Vegetable Soup

Dr. Fuhrman's recipe

Vegetable Miso Soup

Miso soup with in season Vegetables

Vegan

Creamy Red Pepper Soup

Dr. Fuhrman's Recipe, no cashews, hemp seed can be substituted for the creamy effect

Mushroom Onion Soup

Prepared in a french onion style, reduced mushroom, onion, and spices

Seminar Soup

onion, celery, sweet potato, Corn, Spinach, Cilantro, Parsley, Balsamic, Vegetable Broth, Mrs. Dash Herb Blend

Meals

Vegan plant based meals

Broccoli and Mushroom Stir-Fry

Broccoli florets, sliced mushrooms Garlic, ginger, low-sodium tamari or coconut aminos Vegetable Broth stir-fried

Baked Falafel

Cooked chickpeas Onion, garlic, cumin, parsley Blend and shape into patties, bake until golden Serve in lettuce wraps or over a salad

Baked Cauliflower Fried Rice

Riced cauliflower, peas, scallions, bell peppers Garlic, ginger, black pepper, coconut aminos

Stuffed Bell Peppers

Bell peppers (halved and seeded) Filling: cooked Quinoa, black beans, corn, diced tomatoes, cumin, garlic, chili powder Bake until peppers are soft

Sweet Potato and Black Bean Burritos

Roasted or steamed sweet potatoes Canned black beans Kale wrapped Cilantro, lime juice, cumin, smoked paprika

Mushroom Ragout w/quinoa

Mushroom , tomato, seasonal vegetables( no corn) stewed in a spicy tomato sauce

Kale and Sweet Potato Bowl

Steamed kale Roasted or steamed sweet potatoes Quinoa or millet Lemon and Garlic and herb dressing

Garlic and Vegetable Quinoa

Vegetables ( onion, garlic, peas, asparagus, bell peppers) and quinoa cooked at high heat to resemble fried rice, spices

Sautéed Greens

Kale, Collard, Spinach, Chard and Spinach....your choice, with spices, onion, and garlic

Zucchini and Tomato Saute

Sliced zucchini and cherry tomatoes Garlic, oregano, black pepper Dry sautéed in a nonstick pan or steam briefly

Bulgar Wheat Bowl

Bulgar wheat cooked in vegetable stock, with peas, garlic onion, kale, bell peppers, and tomato

Dips

Vegan Plant Based Dips

Black Bean Dip

Dr. Fuhrman's recipe

Herbed Lentil Dip

Cooked green or brown lentils Fresh dill or parsley, lemon juice, garlic, black pepper Mashed for texture or blend for smoothness.

Green Pea and Mint Dip

Steamed green peas Fresh mint leaves, lemon juice, black pepper Blended until smooth

Smoky Roasted Red pepper Dip

Roasted red bell peppers Smoked paprika, garlic, lemon juice Blended until silky

Hummus

via recipe sent from cook book

Salad Dressings

Dressings

Citrus Ginger Dressing

Orange, lemon, ginger, and black pepper

Herbed Cucumber Dressing

1 c cucumber, lemon juice, apple cider vinegar, fresh dill and parsley, garlic powder, and black pepper

Balsamic Date Dressing

3 tbsp balsamic vinegar, 1 date, water, garlic powder

Greek Goddess Dressing

1/2 cup water 2 tablespoons apple cider vinegar 2 tablespoons lemon juice 1/4 cup raw cashews 2 tablespoons hemp seeds 2 tablespoons tahini or unhulled sesame seeds 1 teaspoon coconut aminos 1 teaspoon garlic powder 1 teaspoon dry parsley flakes I teaspoon dry

Vegan Honey Mustard Dressing

Dressing will contain, soy yogurt or soy milk, white beans, sun dried tomatoes without salt, mustard seed and powder, soybeans, ginger, chickpea miso, lemon juice, garlic, herbs, water, and spices

White Bean Ranch Dressing

cannellini or navy beans, lemon juice Onion powder, black pepper and water

Sundried Tomato Dressing

Dressing will contain, soy yogurt or soy milk, white beans, sun dried tomatoes without salt, mustard seed and powder, soybeans, ginger, chickpea miso, lemon juice, garlic, herbs, water, and spices