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The Recipes

Soul food, made plant-based.

Ten recipes from the HEALCARE nutrition program. Macronutrient-balanced. Built on Southern soul food traditions. Made with ingredients you can find at any grocery store in the area — many SNAP/EBT eligible.

Month 01
BreakfastStart strong.

Mornings that keep you going. 20g or more of plant protein, full amino-acid coverage, and natural compounds that work for you all day.

Session 1
Sweet Potato Grits with Turmeric, Collard Ribbons & Hemp
Blended silken tofu and hemp seeds give you all 9 essential amino acids and 22g of protein. Turmeric brings the color and the anti-inflammation.
420kcal
22gprotein
10 minprep
25 mincook
Key Nutrients
Curcumin Isoflavones Omega-3 ALA Sulforaphane
The plate: 1/2 collards & sweet potato · 1/4 grits · 1/4 tofu, hemp & flaxseed
Session 2
Blueberry-Walnut Overnight Oats with Hemp Hearts
Make it the night before; ready when you wake up. Hemp hearts add 10g of protein and all 9 essential amino acids.
440kcal
21gprotein
8 minprep
overnightchill
Key Nutrients
Anthocyanins Selenium Complete protein Lignans
The plate: 1/2 blueberries & stewed peaches · 1/4 oats & chia · 1/4 hemp, walnuts & Brazil nut
Month 02
LunchMidday fuel.

Southern bowls packed with lycopene (a plant compound that may support prostate health) and 20g+ of protein. Built to keep you full and focused through the afternoon.

Session 3
Black-Eyed Pea Stew with Quinoa-Brown Rice & Tahini
Quinoa has all 9 essential amino acids on its own. Tahini brings the creamy texture and a little extra protein.
430kcal
22gprotein
12 minprep
35 mincook
Key Nutrients
Lycopene Complete protein Zinc Quercetin Sesame lignans
The plate: 1/2 collards, tomatoes & peppers · 1/4 quinoa-brown rice · 1/4 black-eyed peas + tahini
Session 4
Watermelon, Edamame & Chickpea Salad with Pumpkin Seed Dressing
No cooking required. Edamame and chickpeas push this all the way up to 21g of protein for a hot-summer-day lunch.
395kcal
21gprotein
15 minprep
no-cook
Key Nutrients
Lycopene L-citrulline Isoflavones Saponins Zinc
The plate: 1/2 watermelon, cucumber, tomatoes, herbs · 1/4 chickpeas · 1/4 edamame, pumpkin seeds & hemp
Month 03
DinnerEvening nourish.

Hearty Southern suppers, made plant-based. 22 to 28 grams of protein per serving. The kind of food that tastes even better the next day.

Session 5
Smothered Tempeh with Mushroom Gravy & Braised Kale
The protein heavyweight: 28g per serving. Tempeh (fermented soybeans) gives your body the most usable form of isoflavones.
420kcal
28gprotein
15 minprep
35 mincook
Key Nutrients
Isoflavones Vitamin D Selenium Sulforaphane Zinc
The plate: 1/2 braised kale & mushrooms · 1/4 brown rice · 1/4 tempeh
Session 6
Spiced Lentil & Roasted Tomato Gumbo with Okra
Roasting the tomatoes makes the lycopene easier for your body to use. Okra adds fiber that feeds the good bacteria in your gut.
420kcal
22gprotein
20 minprep
50 mincook
Key Nutrients
Lycopene Quercetin Folate & iron Allicin Fiber
The plate: 1/2 okra, tomatoes & vegetables · 1/4 brown rice (3/4 cup) · 1/4 lentils
Month 04
DessertsSweet healing.

Antioxidant-rich Southern treats. No refined sugar. No protein goal. Dessert as a place to enjoy yourself — not a place to mess up.

Session 7
Purple Sweet Potato Pudding with Candied Pecans
Naturally sweet, no added sugar. The deep purple color comes from the same compounds that make blueberries good for you.
265kcal
4gprotein
15 minprep
20 mincook + chill
Key Nutrients
Anthocyanins Vitamin A & E Omega-3 ALA Polyphenols
Treat: 3/4 cup serving · fruit-based carbs · plant fat from coconut & pecans
Session 8
Strawberry-Watermelon Sorbet with Basil
Three ingredients. Front-porch perfect. Watermelon and strawberries give you compounds that may support both heart and prostate health.
105kcal
2gprotein
10 minprep
4 hrfreeze
Key Nutrients
Lycopene Ellagic acid L-citrulline Vitamin C
Treat: 3/4–1 cup per serving · 100% fruit · counts toward daily fruit intake
Month 05
SnacksSmart bites.

Smart food for between meals. Every snack has at least 8g of protein and fits in your pocket. Zinc, selenium, and omega-3s in handheld form.

Session 9
Smoky Pumpkin Seed & Walnut Mix
Pumpkin seeds are one of the best plant sources of zinc — a mineral that may support prostate health. Just 2 Brazil nuts give you a full day’s worth of selenium.
195kcal
8gprotein
5 minprep
15 mincook
Key Nutrients
Zinc Selenium Vitamin E Omega-3 ALA Magnesium
Portion: 1/4 cup per snack · portable & shelf-stable · pair with 1 piece of fruit
Session 10
White Bean Dip with Roasted Red Pepper & Collard Chips
Collards baked into crispy chips. A way to get cruciferous vegetables (a group that may support cancer prevention) in a form even the kids will eat.
175kcal
8gprotein
10 minprep
20 mincook
Key Nutrients
Sulforaphane Zinc & folate Lycopene Allicin Capsaicin
Portion: 1/4 cup dip + 10–12 collard chips · add apple slices or carrot sticks

Want to see these cooked in person?

Every recipe here is demonstrated live during the program by our partners at Ebony Tree Farms — walking through technique, substitutions, and what to look for at the store. You watch the dish come together, then taste it.

Enroll in HEALCARE Open the Toolkit →
i.Lecture — the why30 min
ii.Live cooking demo — the how40 min
iii.Tasting & questions20 min
iv.Recipe cards to take homeyours