When you think of Sakara, you may remember the incredible protein donut recipe we brought to you from them last year. But, the plant-based eating meal delivery service has so much more to offer. And while they’ve always served up the healthy good stuff to both men and women, this month, they’re seriously focusing on you, dudes.
Starting October 31, SakaraMAN includes five days of plant-based Sakara breakfasts, lunches, and dinners delivered to your doorstep—plus an additional Snack Pack of protein-packed snacks for a little extra plant-based power, at no additional cost. So, no need to worry about “feeling hungry.”
“The benefits of eating a plant based diet (improved digestion, increased energy, better moods, younger-looking skin and a body that feels—and looks!—GOOD) are not just for women; men can experience the same amazing results from tapping into the powers of food as medicine, and throughout the month of November, we're celebrating these Sakara Men,” a Sakara spokesperson told us.
In fact, research shows that—among the many benefits of eating a plant-based diet—is reducing your risk for diseases like prostate cancer and heart disease. So, a portion of the proceeds from SakaraMAN will go to men's health research and initiatives via the Movember Foundation.
Sakara has a lot of men on the plan all the time—this is just an activation to increase that number and to benefit a great cause at the same time, Sakara told us. So, they’ll also be featuring a few of their dedicated dudes on their site throughout the month.
Whether you want to get a head start on clean plant-based eating or want to sample a recipe or two before committing, here are eight recipes to whip up yourself, courtesy of Sakara.
2 large ears of sweet corn
1/4 cup yellow squash
1/2 tsp cayenne pepper
1 tsp thyme
1 tsp rosemary
1 tablespoon olive oil
1 clove garlic
2 cup vegetable broth
1 cup water
Salt and pepper to taste
1. Preheat oven to 400 degrees Fahrenheit
2. To prepare the corn, hold ear of corn vertical to cutting board, and remove the kernels using a sharp knife. Place in a bowl.
3. Dice the garlic and squash, and add garlic, squash, olive oil, salt + pepper to corn. Toss mixture together, then place in heated oven on baking sheet. Roast for 35 minutes.
4. In a pot, combine water, broth, rosemary, and thyme. Once boiling, add the roasted corn mixture. Once boiling, let simmer for 5 minutes and then remove from heat.
5. Place soup in blender or food processor to cream, then reheat on stove top and serve.
1/2 cup medjool dates, pitted (soak in water for ~1 hour if overly dry)
1 cup raw cashews (soaked overnight)
1 tbsp extra-virgin coconut oil
2 tbsp organic maple syrup
1 tbsp matcha powder (we love Panatea!)
3 tbsp shredded coconut
2 tbsp hemp seeds
For the coating
1/2 cup shredded coconut
2-3 tsp matcha powder
3 tbsp goji berries, coarsely chopped
Place all ball ingredients in a food processor. Blend until just combined and sticky enough to roll together. For the coating, mix shredded coconut and matcha powder and spread onto a small plate. Spread chopped goji berries onto a separate small plate. Use a measuring tablespoon to tightly scoop the dough. Place dough in between your palms and roll around to form ball-shape. Press the ball once in the goji berry plate, then transfer to the matcha coconut plate. Lightly press and roll the ball until well-coated. Repeat with the rest of the dough!
Store in the fridge for extra firmness, or the freezer for a prolonged life.
Ingredients for the Batter:
2 1/4 cups chickpea flour (we love Bob’s Red Mill)
2 tbsp extra virgin olive oil
1 cup water
1 tsp of cumin
Himalayan salt to taste
Sparing drizzles extra virgin olive oil for cooking
Whisk/stir together the chickpea flour, 2 tbsp of olive oil, water and cumin. Once mixed, sprinkle and whisk through a few pinches of himalayan salt. Set aside while you prepare your toppings.
Once ready to cook the cakes, heat your sparing drizzles of olive oil in a frying pan over medium heat. Add on 4 TBSP of the batter and allow to cook for 3-5 minutes, or until the bottom is fairly thick. Flip the cake and cook for another minute or two until you've reached a desired consistency. Repeat for remaining cakes until batter is done. Transfer to a plate to cool, and dress up with toppings!
Ingredients for the Toppings:
Red and yellow bell pepper
Arugula + microgreens
Avocado (you can never have too much avocado)
Sparing drizzles of extra virgin olive oil for heating
Himalayan salt + black pepper
Red pepper flakes
Poached egg (optional)
Optional hot sauce (we love Cholula)
*Also, just use whatever is in season for you and at your local market! This is what we were able to find.
Chop your farm fresh veggies into small cubes and slices. Heat a few tbsp of extra virgin olive oil in a frying pan, and add in all chopped ingredients. Heat until warm and slightly wilted. Top onto chickpea pancakes, garnish as desired, and enjoy!
1 cup quinoa, dry
2 cups almond milk + 1/2 cup almond milk
2 cups (or one package) organic frozen mixed berries
1/4 cup pumpkin seeds
1/2 cup fresh organic berries
How to Cook the Most Perfect Quinoa of All Time:
You'll be mixing 1 cup of quinoa to 2 cups of liquid (here, nut milk is best, but for other dishes, use organic veggie broth or filtered water and bit a himalayan salt). Bring 1 cup of liquid to a light boil in a small saucepan. Add dry quinoa. Let simmer and cover with a lid for 10 minutes, until tender but not mushy. Fluff quinoa with a fork and (for this recipe) let cool in fridge. For other recipes, such as to make hot quinoa cereal (like oatmeal!) simply add more liquid to cook until it forms a porridge-like consistency.
Puree frozen berries with extra almond milk in a blender. Serve 1/2 cup of cooked and cooled quinoa with 1/2 cup of blended smoothie. Top with pumpkin seeds and fresh berries!
2 cups organic parsley leaves (or 1 bunch)
1/2 cup walnuts
2 garlic cloves
1/4 cup extra virgin olive oil
2 TBSP organic miso
2 tbsp lemon juice
Freshly ground black pepper to taste
Water, or veggie broth (if pesto becomes too thick)
1 package of 100% buckwheat noodles (we love Eden Foods)
For the Buckwheat Noodles:
Boil 1 quart of water in a medium pot. Cook buckwheat noodles for 4-5 minutes, or until soft. Pour noodles in a strainer and run under cold water. Let noodles sit in cold water until pesto is ready.
For the Pesto:
Place all ingredients in a food processor until a paste-like consistency is formed. If it gets too thick, add water or veggie broth 1 tbsp at a time, until reached desired consistency. Strain the chilled noodles, stir in fresh pesto, and enjoy!
Yields: 25-30 pieces
1 small broccoli
1/2 piece onion diced
2 tsp olive oil
1/2 c almond flour
1 tsp garlic powder
1 tbs fresh parsley
1. Preheat oven to 375F. Place a steam basket in a medium pot. Fill quarter of pot with water and bring water to boil.
2. Add cauliflower and broccoli into the steam basket. Cover and steam for 5 minutes. Separate into 2 batches to steam if pot cannot fit all cauliflower in one batch. Set aside to cool.
3. Heat olive oil in a saute pan in medium heat. Saute onions for about 3-4 minutes until golden brown.
4. In a food processor, add cooked cauliflower, broccoli, onion, fresh parsley and blend until cauliflower is rice-like size.
5. In a mixing bowl, add almond flour, garlic powder, salt, and freshly ground pepper to cauliflower mixture. Stir until mixture binds together.
6. Use a tablespoon to scoop mixture and shape mixture into a tater-tot shape on your palm with pressure. Flatten the sides with 2 fingers.
7. Place tater tots on a parchment or silpat-lined baking sheet and bake for about 20 minutes until golden brown.
8. Serve with Creamy Buffalo Sauce!
Creamy Buffalo Sauce
Yields: 3/4 cup
1/2 c raw cashews soaked in hot water for at least 1 hour and drained
1/4 c chili sauce
2 tbs applecider vinegar
2 tbs your choice of non-dairy milk
1 tsp organic miso
Mix all ingredients in a blender or food processor until creamy. If the sauce is too thick, add more non-dairy milk 1/2 tablespoon at a time.
For the pancakes
1/2 cup wholegrain spelt flour
1/2 cup oat milk
1 tbsp lemon juice
2 tbsp ground flaxseed
6 tbsp water
1 cup blueberries
2/3 banana (leave the rest for toppings!)
1 tsp spirulina
1/2 tsp vanilla powder
1/2 tsp cinnamon
For the syrup
3/4 cup water
1/4 cup natural sweetener of choice (we used stevia)
1.5 tablespoons matcha powder
Start by preparing your flax “eggs” by mixing 2 tbsp ground flaxseed with 6 tbsp water. Place the mixture in the fridge to build up for about 20 mins.
To make the blueberry “buttermilk”: blend blueberries along with oat milk and lemon juice until smooth in your blender, food processor or Vitamix and put in the fridge to set. While your eggs and buttermilk are chillin', mix your spelt flour with the vanilla and cinnamon, mash in the banana with a fork (you can leave some banana slices for decoration). Check on your flax “eggs” in the fridge. If they are ready with a thick “egg-like” consistency, add them into the dry ingredients along with the blueberry “buttermilk”. Mix well with a fork. Cook your pancakes evenly on both sides in a well-heated pan greased with a little coconut oil.
For the syrup, Bring water and natural sweetener to a boil, simmer for 3 minutes and remove from heat. Stir in matcha. Whisk well. Drizzle the green syrup over your blueberry pancakes.
Enjoy with your favorite toppings!
For the burgers
1 medium sweet potato, baked and peeled
16 oz. cooked white beans (canned, drained and rinsed)
1/2 cup white onion, chopped
2 tbsp tahini
3/4 tsp apple cider vinegar
1/2 tsp himalayan salt
1/4 tsp black pepper
wild oats, ground to 1/3 cup oat flour
1 cup spinach, finely chopped
1/2 cup cilantro, finely chopped
1/4 cup fresh basil leaves, finely chopped
2 garlic cloves, minced
2 tsp ginger, grated finely
1/2 tbsp sesame seed oil
1 tsp lime juice
1/2 tsp ground coriander
1/2 tsp cumin
For the beet chips
2 pounds of large beets, peeled
2 tbsp extra-virgin olive oil
Freshly cracked black pepper
For the burgers
Bake your sweet potato at 400 for 40-60 minutes, until tender. While it's softening up, rinse the white beans under warm water. Once the potato is done (keep the oven on! you'll need it later), discard the skins and mash the vibrant orange contends into a large mixing bowl with the beans. Fold in the onion and keep on mashing. Add all remaining ingredients and mash until well combined. Feel free to have some fun and use your hands here! Form the burger mixture into large patties. Heat a skillet over high heat, add your coconut oil and then burger patty when hot. Cook for 2 minutes on each side (until slightly brown). Repeat with the remaining burger mixture. Feel free to freeze the leftover burger mixture and cook later in the week. Place the burgers on a baking sheet and bake for 10-15 minutes, until cooked through.
Sandwich that baby between gluten-free or sprouted grain buns, and finish off with all accoutrements to your liking. Creamy avocado, sweet ketchup and mustard, lettuce, onion, sauerkraut... choices are endless.
For the beet chips
Preheat the oven to 350 and line one or two baking sheets with parchment paper. Using a mandoline, thinly slice beets. (No mandolin in the house? Slice the beets as thinly as you can without slicing a finger). In a large bowl, toss beet slices with olive oil to coat. Arrange your sliced beets on baking sheets without overcrowding. Bake until crisp —about 25-30 minutes—rotating pans once halfway through baking. Cool the chips and blot with paper towels to remove any excess oil. Toss beet chips with salt and pepper.
*Beets cause the nitric acid in your body to increase, helping to dilate blood vessels and encourage blood flow, making these chips a date night must-have. They're also great for endurance.