Hi Friend,

Here is a Thanksgiving meal guide that will:

+ slow your speed of aging
+ increase your energy
+ improve your sleep
+ leave you feeling proud of yourself



🍞Cauliflower Lentil Loaf
🍄Mushroom Walnut Stuffed Acorn Squash
🌿Herb Seasoned Cauliflower ‘Turkey’ With Sweet Potato And Blanched Green Beans
🍊Fennel, Radicchio, And Citrus Salad


Mushroom and Walnut Stuffed Acorn Squash

For the Squash:
- 2 medium acorn squash, halved and seeds removed
- 1 tablespoon olive oil

For the Filling:
-1 tablespoon extra virgin olive oil
-16 oz crimini mushrooms
-4 tbs chopped walnuts
-4 tbs unsweetened dried cranberries
-1 tbs honey
-1/2 tbs of cinnamon

Instructions

1. Roast the Squash:
- Preheat the oven to 425F (204°C).
- Place the acorn squash halves on a baking tray. Add 1 tablespoon of olive oil each half, and sprinkle with salt and pepper to taste.
- Roast in the oven for approximately 45 minutes to 1 hour, or until the squash is caramelized and fork-tender.

2. Prepare the Mushroom mix:
- While the squash is roasting, heat a stainless steel pan on medium high heat.
- Add the olive oil and chopped mushrooms.
- sauté until the mushrooms are softened and the extra liquid from mushrooms has evaporated.
- Remove from heat and add mushrooms to a mixing bowl.
- Add the walnuts, honey, cranberries and cinnamon to the mushrooms.
- Give everything a mix and set aside.

3. Assemble the Dish:
- Remove the roasted squash from the oven. Fill each half with the mushroom mix
- Drizzle balsamic glaze or honey over the stuffed squash before serving.


Herb-Seasoned Cauliflower "Turkey" with Sweet Potato Mash and Blanched Green Beans

For the Herb-Seasoned Cauliflower "Turkey":
- 1 large head of cauliflower (about 900 grams)
- 30 ml extra virgin olive oil
- 10 g garlic powder
- 10 g onion powder
- 10 g smoked paprika
- 5 g dried thyme
- 5 g dried rosemary
- 15 g nutritional yeast
- 100 ml vegetable broth (for basting)

For the Sweet Potato Mash:
- 800 grams sweet potatoes
- 30-60 ml almond milk (or any plant-based milk)
- 5 g garlic powder
- 5 g ground cinnamon

For the Blanched Green Beans:
- 400 grams green beans, trimmed
- Ice water (for blanching)

Instructions:

1. Prepare the Cauliflower "Turkey":
- Preheat your oven to 425F
- Remove the leaves and stem from the cauliflower; slice in thick slices.
- In a small bowl, mix the olive oil, garlic powder, onion powder, smoked paprika, thyme, rosemary, black pepper, salt, and nutritional yeast.
- Brush the marinade all over the cauliflower and place it in a baking dish.
- roast for 30 minutes, baste with vegetable broth, and roast uncovered for another 20 minutes.

2. Prepare the Sweet Potato Mash:
- While the cauliflower is roasting, peel and cut the sweet potatoes into chunks.
- Boil in a large pot of salted water for 15-20 minutes until fork-tender.
- Drain and return to the pot. Add almond milk, garlic powder, and cinnamon. Mash until smooth and creamy.

3. Blanch the Green Beans:
- Bring the pot of water to a boil.
- Add the trimmed green beans and boil for 3-4 minutes until tender-crisp.
- Drain and immediately transfer to a bowl of ice water to stop the cooking process. After a few minutes, drain again and set aside.

4. Serve:
- Slice the roasted cauliflower and serve it alongside the sweet potato mash and blanched green beans. Garnish the mash and green beans with fresh herbs if desired.


Vegan Cauliflower Lentil Loaf

Ingredients:
- 200 grams cooked brown lentils (about 100 grams dry lentils)
- 300 grams raw riced cauliflower - about 1 small head of cauliflower
- 150 grams chopped sweet onion (about 1 medium onion)
- 8 oz of chopped mushrooms
- 30 grams nutritional yeast
- 5 grams minced garlic (approximately 1 teaspoon)
- 5 grams Dijon mustard (approximately 1 teaspoon)
- 2.5 grams smoked paprika (approximately ½ teaspoon)
- 2.5 grams cumin (approximately ½ teaspoon)
- 1.5 grams black pepper (approximately ¼ teaspoon)
- 1.5 grams chipotle powder (approximately ¼ teaspoon)
Glaze:
- 80 ml unsweetened ketchup
- 5 ml liquid smoke (hickory flavor recommended)


Instructions:

1. Preheat the Oven: Preheat your oven to 425F

2. Prep the Vegetables:
- In a skillet over medium heat, sauté the chopped onion and mushrooms for about 5 minutes until they soften.

3. Rice the Cauliflower:
- In a food processor, pulse the cauliflower until it resembles rice. You should have about 300 grams of riced cauliflower.
- Place the riced cauliflower in a clean kitchen towel and squeeze to remove excess moisture.

4. Cook the Lentils:
- Cook the lentils according to package instructions and let them cool down.

5. Combine Ingredients:
- In a large food processor, combine the cooked lentils, riced cauliflower, sautéed onion and pepper, nutritional yeast, minced garlic, Dijon mustard, smoked paprika, cumin, and chipotle powder.
- Pulse until everything is well mixed (not smooth; you want it to be slightly textured).

6. Prepare the Loaf Pan:
- Line a 22 x 12 cm loaf pan with parchment paper. Press the loaf mixture firmly into the pan and smooth out the top.

7. Prepare the Glaze:
- In a small bowl, mix together the unsweetened ketchup and liquid smoke. Spread the glaze evenly over the top of the pressed loaf.

8. Bake the Loaf:
- Place the loaf in the preheated oven and bake for 40-45 minutes until set and golden.

9. Cool and Serve:
- Let the loaf cool in the pan for about 10 minutes before lifting it out. Slice and serve warm.


Fennel, Radicchio, and Citrus Salad

- 2 small bulbs fennel (about 300-400 grams total)
- 1 small head radicchio (or ½ head if larger)
- 140 grams arugula (about 1 pack)
- 1 orange
- 1 pink grapefruit

For the Fennel Vinaigrette:
- 2 tbs olive oil
- 30 ml champagne vinegar (or other mild white vinegar)
- 30 ml fresh lemon juice
- 5 grams honey Dijon mustard (if using regular Dijon, add a dab of honey)
- 1 handful of fennel fronds


Instructions:

1. Prepare the Fennel:
- Trim the stalks from the fennel bulbs and remove any rough outer leaves.
- Slice the fennel bulbs very thinly, about 3 mm thick, using a mandoline slicer or a sharp knife.
- Reserve the leafy fronds. If the fennel is young, you can leave the core, but if it's larger, remove it before slicing.
- To prevent browning, place the sliced fennel in a bowl of cold water with lemon juice.

2. Prepare the Radicchio:
- If using a whole head of radicchio, halve it and remove the core. Thinly slice or shred the radicchio leaves.

3. Prepare the Citrus:
- Peel the orange and pink grapefruit. Segment the orange and either segment or slice the grapefruit into thin slices.

4. Assemble the Salad:
- Arrange the radicchio, fennel, and citrus segments on top of a large plate or serving platter.

5. Make the Dressing:
- In a jar that fits your immersion blender, combine the olive oil, champagne vinegar, lemon juice, honey Dijon mustard, and fennel fronds.
- Blend until the dressing is smooth and creamy. Taste and adjust the seasonings or acidity with additional lemon juice or vinegar. If desired, blend in more fennel fronds for extra flavor.

6. Dress the Salad:
- Drizzle the dressing over the salad, season with freshly cracked black pepper, and garnish with additional fennel fronds.


I am grateful for existence. Wishing you a happy holiday.

Enjoy,

Bryan