Catherine, MS, RD
@plantbasedrd • 741,100 subscribers
Videos
🌱 The one thing you’ll find in my fridge most of the time is this marinated red cabbage slaw. I make it so often bc it’s cheap, but super nutrient dense. Like full of vitamin c to better absorb iron from your meals (aka pair this slaw with iron-rich meals), and glucosinolates to help reduce cancer risk. So pass the pink stuff 💓 #plantbasedrecipes #cabbage 1/2 small red cabbage, shredded (about 4-5 cups) 1/2 medium red onion, thinly sliced Juice of 3 limes 2 tbsp apple cider vinegar 2 tsp maple syrup 2 tsp extra virgin olive oil 1/2 tsp freshly cracked black pepper 1/2 tsp dry oregano (optional) Kosher salt My latest post on my site (in pro file) has all the instructions, substitutions, storage instructions, research and what to pair it with for max iron absorption
Catherine, MS, RD2,200,000 views • 4 months ago
High Fiber Chickpea Rice ✨ More ways to add to your rice to make it more nutrient dense. For this one, chickpeas and corn add the fiber while the lemon and herbs of your choice help add flavor and extra antioxidants. Great to meal prep and pair with any meal 🌱 1 1/2 cups dry white Jasmine rice 1 ear of corn, shucked (or 2/3 cup frozen fire roasted corn cooked according to package instructions) 2 tsp of avocado oil, for cooking (optional) 1, 15 oz can chickpeas, rinsed and drained 1/2 cup dill or cilantro, finely minced 1 lemon Kosher salt Substitutions, full rice cooking instructions, additional nutrition tips and more can be found on my latest post on my site listed in pro file (should be under high fiber chickpea rice) #plantbasedrecipes #rice
Catherine, MS, RD1,100,000 views • 3 months ago
🍚 Instead of taking away things you love, consider just adding to it to help you hit your goals. So here’s a higher fiber cilantro lime rice that also gives you extra protein thanks to the edition of edamame. A lot of different firm beans or lentils can work here too and there are a ton of variations of this idea I’ve suggested to clients over the years. The queen @Kylie Sakaida already has a bunch of variations of this concept that I love in case you need more ideas. 🤍 Makes 6 servings, each serving provides 3g fiber and 7.7g protein. 1 1/2 cups dry white Jasmine rice 1 1/2 cups frozen edamame, thawed 1/2 cup cilantro or parsley, finely minced 2-3 scallions, thinly sliced Juice and zest of 1 lime Kosher salt If you want my tips for cooking rice and other high fiber rice variations to try, I have them in my latest post on my site listed in profile. 🤍 #highfiber #plantbasedrecipes
Catherine, MS, RD1,900,000 views • 8 months ago
Soak up the nutrition like these marinated beans soak up their flavor 🙂↕️ The current combo uses a lot of jarred veggies to give this bean salad antipasto vibes and all the fiber, protein and iron benefits #plantbasedrecipes Quick Marinated Onions 1/2 medium red onion, thinly sliced 1 tsp extra virgin olive oil 1/2 tsp smoked paprika 1 tsp dry oregano Juice of half a lemon Kosher salt Bean Salad 1, 15oz can cannellini beans, drained and rinsed 1, 15oz can chickpeas, drained and rinsed 1/3 cup pepperoncini, sliced (about 12 whole peppers) 4 oz jar of mini cherry peppers, drained 1/3 cup roasted red bell pepper strips, drained 4 oz jar marinated artichoke hearts, drained and chopped 1/4 cup sun-dried tomatoes packed in oil, drained and julienned 10 gherkins, sliced 1/4 cup castelvetrano olives, pitted and chopped 1/3 cup crumbled “feta” (I used a homemade tofu feta for more protein) 1/3 cup parsley or cilantro Pepperoncini Dressing 1 clove garlic, grated 3 tbsp brine from the jar of pepperoncini 1 tbsp white wine vinegar 1 tsp dijon mustard 1-2 tsp maple syrup 1 tsp dry oregano 4 tbsp extra virgin olive oil Full instructions, ingredient substitutions and storage tips can be found on my site check b io
Catherine, MS, RD580,500 views • 2 months ago
A Charred Corn and Smashed Cucumber Salad. Layered with flavor and nutrition🌽 #plantbasedrecipes #cucumbersalad 7 Persian cucumbers, cut in half lengthwise 2 ears of corn 4 scallions, roots removed 1–2 tsp cooking oil of choice 2 tbsp raw pepitas 4 cloves garlic 1 serrano pepper, roughly chopped 2 cups frozen edamame, cooked according to package 2 tsp agave syrup 1 tsp dry oregano 1 tsp yellow miso paste or 1/2 veg bouillon cube 1 tbsp white wine vinegar Juice and zest of 1 lime 3 extra virgin olive oil Kosher salt 2/3 cup cilantro leaves, divided For serving: rice, quinoa, or your favorite pasta Substitutions, instructions, and servings are all on my site listed in profile! Should be called “charred corn and smashed cucumber salad”
Catherine, MS, RD338,200 views • 3 months ago
🌽 Grilled Corn Orzo Salad with Scallion Dill Dressing to welcome in pasta salad summer 🙂↕️ the only way I want to eat my veggies #plantbasedrecipes #pastasalad #corn Kosher salt 1 cup orzo 3 ears of corn, husks removed 1 bunch green scallions (about 8 scallions) 2 tsp avocado oil 5 garlic cloves Zest and juice of 1 medium lemon 1 tbsp white wine vinegar 1/4 cup extra virgin olive oil 1 tsp yellow or white miso paste 1/4 cup fresh dill, thick stems removed 1 tbsp fresh oregano leaves 12 oz frozen edamame, thawed or cooked according to package instructions 1/3 cup marinated jarred artichoke hearts, roughly chopped 3 cups baby arugula 1/4-1/2 tsp red pepper flakes (optional) Vegan parmesan (optional) Full instructions, ingredient swaps, storage tips and more can be found on my site located in pro file. You can also use the search function on my site to look for “Grilled Corn Orzo Salad” and it should pop up. 🌽
Catherine, MS, RD1,500,000 views • 1 year ago
Currently in denial over this platform and making crispy tofu until we really have an answer 🥹😬 #plantbasedrecipes #tofu #tofurecipes Tofu Nuggets 1, 16oz block super firm tofu or extra firm tofu (see notes if using extra firm tofu) 1 vegan “chicken” or vegetable bouillon cube 1 tbsp tamari 1 tbsp rice vinegar 1/2 tsp ground coriander 1/4 tsp white pepper 2 tsp light brown sugar 2 tbsp potato starch or corn starch 2 tbsp avocado oil Flaky salt for serving, optional Smoky Maple Dijon Dipping Sauce 3/4 cup plain unsweetened yogurt 1 tbsp Dijon mustard 1 clove of garlic, grated Juice and zest of half a lemon 1 tbsp maple syrup 1 tbsp hot sauce 1/2 tsp smoked paprika 1/2 tsp kosher salt 🫶🏽 All instructions and additional tips, the difference between super firm tofu va extra firm tofu is now on my site which can be found in my pro file (stay strong friends 🥲)
Catherine, MS, RD1,400,000 views • 1 year ago
Shredded Tofu Salad with Guasacaca, my ideal high protein and high fiber prep for the week bc 2 nutrients are better than 1 🙂↕️ #plantbasedrecipes #tofu Shredded Tofu 1/2 block vacuum sealed super firm tofu, 226g 1 tbsp avocado oil 1 tbsp tamari 1 tbsp nutritional yeast 1 tbsp potato starch or cornstarch 1 tsp onion powder 1/4 tsp white pepper (optional) Kosher salt Guasacaca 1 large avocado, cubed 1/4 cup diced white onion 1 jalapeño, roughly chopped (or 1/4 cup diced green bell pepper) 2 cloves garlic, crushed Juice of 1 lime 2 tbsp white wine vinegar 2–3 tsp olive oil 1/2 tsp vegetable bouillon paste or 1 tsp yellow miso paste (optional) 1/3 cup cilantro leaves Salad 1, 15oz can chickpeas, drained and rinsed 1/3 cup snap peas, trimmed and thinly sliced on a bias 1/4 cup diced white onion 1 jalapeño diced (optional) 1/3 cup cilantro leaves, minced Optional: make arepas to serve with the filling or stuff into pitas, sandwiches or use with your favorite crackers and veggies Full instructions, servings, and tips for making arepas are on my latest post or search “shredded tofu salad” on my site in pro file 💚
Catherine, MS, RD127,100 views • 3 months ago
🫘 Keep it refreshing and nourishing with this Marinated Green Olive Bean Salad with a Chive Basil Dressing. A meal prep that provides fiber, protein, and a great amount of absorbable iron. 🌶️ and for an extra boost of veg, enjoy as a snack plate with your other favs 😌 #beansalad #plantbasedrecipes Bean Salad 1/2 medium red onion, thinly sliced Zest and juice of half lemon 1 tsp maple syrup or sweetener of choice 1 tsp extra virgin olive oil 1/2 tsp red pepper flakes Kosher salt 1, 15 oz can cannelini beans, drained and rinsed 1, 15 oz can chickpeas, drained and rinsed 1 red bell pepper, diced 1 cup castelvetrano olives, roughly chopped 1/3 cup jarred marinated artichoke hearts, roughly chopped 8 peperoncini peppers, stems removed and thinly sliced 1/4 cup parsley leaves, minced Handful of basil leaves (about 10 small leaves) Chive Basil Dressing 1-2 cloves garlic Juice and zest of 1 lemon (3 tbsp lemon juice) 3 tbsp extra virgin olive oil 1 tbsp maple syrup 1 tsp dijon mustard 1/2 cup basil leaves 1/4 cup chives Serving suggestions: 🥒, 🍅, gherkins, pita, and any dip Full instructions, ingredient substitutions, and storage tips are all on my site in pro file ☀️
Catherine, MS, RD227,300 views • 1 year ago
✨ Riding out the rest of these cold days with this creamy kabocha squash soup. Packed with protein from the blended lentils and full of flavor thanks to the addition of gochujang and miso. #soupseason #dairyfreerecipes #kabochasquash 1-2 tbsp gochujang (use less if sensitive to spice) 1 inch fresh ginger, grated 1 cup red lentils, rinsed 1 tsp Chinese Five Spice 4 cups vegetable broth 2 lb kabocha squash 1 head of garlic 1 medium yellow onion, quartered 2 tbsp avocado oil plus more as needed 2 tbsp maple syrup 2 tbsp miso paste Zest and juice of one lime 1, 15 oz can of full fat coconut milk or 1 1/2 cups full fat oat milk Salt and white pepper to taste Full instructions for this soup is in my profle. ✨
Catherine, MS, RD53,100 views • 3 years ago
Butternut Squash Lentil Soup because lentil soup in general is such a solid soup to have in your back pocket. It’s cozy, satisfying and is concentrated nutrition in a bowl. Like when I’m not well, this is all I want. So if you have some extra produce in the fridge needing attention, make a just in case soup and freeze for later. I centered mine around butternut squash for immune support and ginger for some warmth. Highly recommend serving with avocado, lemon and some roasted sweet plantains. 😮💨#soupseason #plantbased #lentilsoup #easyrecipe
Catherine, MS, RD29,600 views • 4 years ago
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