Free Bird Café

and Market



Veggie Soup
1 Small onion
1 Bag frozen okra
2 lbs. frozen veggie medley
1 Can tomato sauce
8 Cups of water
6 Large potatoes
1 Teaspoon coconut sugar or nectar
1 Teaspoon Tamari
Salt to taste
In a large pot brown onion in a small amount of oil. Add frozen okra and 3-4 cups of water and bring to a boil. I continue to add water and boil until the okra breaks apart usually 30-40 minutes. ( My kids don't eat okra, so they think;) add 8 cups of water, and frozen veggies return to boil. Peel and cube potatoes add to pot, with tomato sauce, coconut sugar, and Tamari. Cook over medium heat until potatoes are tender. Salt to taste. Serve with homemade crunchy bread ūüćě I like to add a bag of frozen Lima or Butter beans, this is fully customizable, use your favorite veggies! Hits the spot on a cold overcast dayūüćĶ

‚ÄčTacos with Salsa Rice

Organic taco shells, tortillas, or corn chips (for nachos)

‚Äč2 Cans of Black Beans

‚Äč2 Cans of Pinto Beans

Packet of Taco Seasoning

Onion Powder

Salt & Pepper to Taste

Almond milk (if desired)

Refried Beans

Add 2 cans of pinto beans to a pot, one drained and one undrained. Smash beans, add salt, pepper and onion powder. Thin the beans with the almond milk to reach a spreadable consistency.

Black Bean (meat)

Add 2 cans of black beans to a pan one drained and one undrained. Add taco season to taste, the whole packet may be too much for your kiddos. We like it spicy here. Cook until the sauce has reduced and coated beans.

Salsa Rice

‚Äč‚Äč1 1/2 Cup water

1/2 Cup of salsa

1 Cup of naturally white  rice, thoroughly washed

Salt & Pepper to taste

Bring the water and salsa to a boil add salt and rice. Cover, reduce heat to low for 20 minutes. Remove from heat for 5 minutes. Fluff and serve.

This is one of our favorites. There are so many variations, you can have nachos, tacos, soft tacos, taco salad or rice and beans! Load on the veggies, lettuce, tomatoes, avocado, carrot sticks, banana peppers, jalape√Īos, Everyone is happy! 

Tag Pic Pac (Carrabba's)
1 box of pasta
1/4 to 1/2 cup olive oil
1 Can Cento Italian tomatoes
1 whole garlic
1 small handful basil
Add 1/4 or 1/2 cup (depending on your feeling on fats, for me this depends on how much olive oil I have :/ )
Into a pan on low heat, peel, smash and chop garlic, place in the pan. Let the garlic infuse into the oil for at least 30 min. The longer the better! You will really be able to smell the garlic, this is when everyone comes to investigate what I'm making ;) add the basil to the oil according to your taste. I love basil! Roll and smash the whole leaves between you fingers, I never chop mine. If your littles ones don't like it they can pick around it. Next open the can of tomatoes. Pour them over your hand catching the tomatoes as they come out and smash them up into small pieces. Pour sauce and all into the pan. Simmer this on medium low for at least 30 min. Salt to taste. Cook pasta according to directions, we usually use angel hair. You can occasionally find egg free pasta nests which are fun if you have a little chef helping. Place pasta into bowl and cover with sauce and toss together.

Veggie Fried Rice and Veggie Lo Mein
10 Cups of rice
1 Small diced onion
1 bag frozen veggie mix
1 Tablespoon olive oil
1 Tablespoon sesame oil
4 Tablespoons Tamari
2 Tablespoon agave
1 Tablespoon water
Add oils to a large skillet on high heat. Throw in onions and frozen veggies. Lightly stir fry until veggies are cooked thoroughly. Add rice to skillet. Mix Tamari, agave and water in a cup then pour over rice. Mix rice and veggies until sauce is distributed. Remove from heat.

10 Kid Friendly Vegan Meals

...don't tell them, they won't even notice.

Black Bean Nuggets Salsa Rice with Smashed Pintos and Fresh Salsa
3 Cans of black beans
1 Can of corn
1/2 Cup of salsa
3 Cups crushed corn chips 1 cup reserved
1/2 teaspoon cumin
Olive oil
Salt and pepper to taste
Smash 2 Cans of drained black beans, add 1 can drained black beans, drained corn, salsa, cumin, salt and pepper. Add 2 cups of crushed chips and stir in well. Allow to sit for 10 minutes. Shape into small patties. Using the other 1 cup of crushed corn chips place in nugget to allow both sides of patty to be coated. Make all patties and place on pan, allow to sit 20 minutes. (I'm the most impatient person in the kitchen, but this helps the patties hold together when cooked!) Heat a pan on medium low heat add 1 teaspoon olive oil, brush it around pan and place in the nuggets, lightly fry for a few minutes on each side.
Salsa rice and pinto recipe was posted a few days back. Fresh salsa is just diced tomatoes, avocado, red onion, cilantro, salt and pepper with a dash of vinegar and olive oil. This is so good over the salsa rice and pintos. Don't fret if you have some crumbled patties, I crumble mine over my rices, beans and salsa!

Chickpeas with Tamari Green Beans
1 Teaspoon olive oil
3 Small onions, sliced
3 Cans of chickpeas
1 Can of whole coconut milk
3 Tablespoons Curry powder
2 cups water
2 Tablespoons Tamari
1 Tablespoon Ketchup
Green beans
1 Teaspoon Sesame oil
Salt to taste
Add sliced onions to 1 teaspoon olive oil. Lightly brown and caramelize onions add all curry powder and "roast" curried onions for 2-3 min, stirring on medium high heat. Add 2 cups of water, and bullion if using. Stir, add 3 cans juice and all of chickpeas. Bring to a boil, reduce heat to medium and cook uncovered (10 min.) while fixing rice according to package directions. This is also when I lightly stir fry my green beans in the sesame oil, add Tamari to taste. Back to the curry chickpeas, add coconut milk, Tamari, and ketchup, reduce heat to medium low salt to taste and simmer until rice and green beans are done. This is my kids favorite dinner, and mine too!

Thinking of going meatless? Over the next 10 days I will be adding easy vegan meal recipes!  These are great transition meals.

Chili Cheese Tater Tots‚Äč‚Äč‚Äč

‚ÄčOrganic Tater Tots

‚ÄčAmy's Organic Chili

‚ÄčDaiya Cheese

‚ÄčPrepare the Tots according to package, although I like mine crunch-a. Heat chili and layer with cheese as desired.

‚Äč* Have you ever put up chili? I make a huge pot and put it in 12 pint jars while still hot. Screw on the lid and put on a cooling rack until cool. I keep them in the fridge for quick lunches or dinner. Chili over backed potatoes, chili over corn bread, chili over nachos... or just chili! Amy's Chili is over $3.00 a can. I can make a large pot of organic chili for about $15.00, we will eat chili that night and I "jar" the rest.  Cost would be less that $1.25 a jar.

Spaghetti and Marinara with Crunchy Mushrooms
1 box spaghetti
1 jar marinara
2 Small packs mushrooms
1 carrot grated
2 celery sticks chopped
1 Small onion diced
In. A small amount of olive oil in a large skillet add onion, carrot and celery, cook until softened and brown. Add I pack of grated mushrooms. Cook about 5 minutes then add sauce. Simmer for 30 minutes. ūüćĄSlice mushroom thin add to a small amount of olive oil in skillet. Cook over high heat stirring constantly until crispy. Prepare noodles according to package. We sprinkle nutritional yeast on the top of our sauce, then the crunchy mushrooms. This is the meal I cook when we have company. I will usually serve with smashed squash and zucchini. Everyone loves it and never even realizes there is no meat! Hope these meals inspired some of your own! Please share!

Mashed Potatoes and Lentil Gravy with Veggies

Unsweetened Coconut Milk
Green Beans
Maple Syrup
4 Cups cooked Lentils
1 Onion
3 cups water
2 Tablespoons Corn Starch
Slice onions and mushrooms, brown in a large frying pan. Add the 3 cups of water bring to a hard boil. Add 2 Tablespoons of corn starch to 1 cup of water, stir and add to boiling pan. Let thicken, reduce heat and add the cooked lentils, salt to taste. Serve over mashed potatoes, I add unsweetened coconut milk to the boiled potatoes, smash and salt to taste. I brown green beans in a frying pan with a little olive oil, add a little water and scrap the "brown" off the bottom of the pan and salt to taste. Boil carrots until soft, remove majority of water add in a splash of coconut milk, and maple syrup, salt to taste, and cook over low heat until glazed. Lovin all the veggies today after a day of running!

‚Äč‚ÄčFree Bird Farm‚Äčhomestead