FROM THE MAAT KITCHEN

Recipes for Intentional Living

Explore thoughtfully prepared recipes across Vegan, Vegetarian, Pescatarian, and Carnivore lifestyles. Each collection includes ingredients, preparation directions, suggested sides, and nutrition-focused insights.

VEGAN RECIPES

3 plant-based recipes featuring whole grains, legumes, vegetables, fruits, nuts, seeds, and other thoughtfully selected ingredients.

A colorful salad with cherry tomatoes, sliced avocado, purple cabbage, kale, chickpeas, sunflower seeds, and couscous in a ceramic bowl. Surrounding bowls with grains, chickpeas, cherry tomatoes, and lemon slices are on a wooden table with a striped napkin.

Chickpea Quinoa Power Bowl

Ingredients

  • 1 cup cooked quinoa

  • 1 cup cooked chickpeas

  • 2 cups kale or spinach

  • ½ cucumber, chopped

  • 1 tomato, chopped

  • 1 avocado, sliced

  • 2 tbsp pumpkin seeds

  • 2 tbsp tahini

  • Juice of 1 lemon

  • 1 tbsp water

  • Black pepper to taste

Directions

Roast or sauté chickpeas until lightly crisp.

Divide quinoa between bowls and add cucumber, tomato, tomato, chickpeas, avocado, and pumpkin seeds. Whisk tahini with lemon juice and water and drizzle over each bowl.

Suggested Sides
Roasted broccoli and lemon; mixed-greens salad.

Nutrition Focus
Plant protein, fiber, folate, magnesium, unsaturated fats, and iron.

A bowl of lentil curry served with rice, garnished with cilantro, surrounded by fresh vegetables, spices, garlic, onion, ginger, carrots, spinach, turmeric, and cumin on a wooden table.

Red Lentil Coconut Curry

Ingredients

  • 1 cup red lentils

  • 1 can light coconut milk

  • 1 can diced tomatoes

  • 1 small onion, diced

  • 3 garlic cloves, minced

  • 1 tbsp grated ginger

  • 1 tsp turmeric

  • 1 tsp cumin

  • 2 cups spinach

  • 2 cups vegetable broth

  • 2 cups cooked brown rice

Directions

Sauté onion, garlic, and ginger until fragrant. Stir in turmeric and cumin. Add lentils, tomatoes, coconut milk, and broth. Simmer 20–25 minutes until tender. Fold in spinach and serve over brown rice.

Suggested Sides
Steamed broccoli; cucumber-tomato salad.

Nutrition Focus
Fiber, plant protein, iron, folate, copper, manganese, and phytonutrients.

Three vegan lentil tacos topped with avocado, cilantro, and dollops of sour cream, garnished with lime wedges on a rustic plate.

Walnut Lentil Tacos

Ingredients

  • 1½ cups cooked lentils

  • ½ cup chopped walnuts

  • 1 cup mushrooms

  • 1 tsp cumin

  • 1 tsp smoked paprika

  • ½ tsp chili powder

  • 8 corn tortillas

  • 1 avocado

  • 1 cup shredded cabbage

  • Salsa

  • Fresh lime

Directions

Sauté mushrooms until softened. Add lentils, walnuts, and seasonings. Warm tortillas, fill with lentil mixture, and top with cabbage, avocado, salsa, and lime.

Suggested Sides
Cilantro-lime cabbage slaw; roasted corn.

Nutrition Focus
Fiber, plant protein, omega-3 ALA, and complex carbohydrates.

Vegetarian Recipes

3 vegetarian recipes featuring vegetables, grains, legumes, eggs, dairy, and other nourishing ingredients.

NOURISHING BALANCE

Omelette with sautéed mushrooms, spinach, herbs, and cheese on a plate surrounded by fresh greens, mushrooms, and cooking ingredients.

Spinach and Mushroom Omelet

Ingredients

  • 3 eggs

  • 1 cup spinach

  • 1 cup mushrooms

  • 2 tbsp milk

  • 2 tbsp feta cheese

  • 1 tbsp olive oil

  • Salt and pepper

Directions

Whisk eggs and milk. Sauté mushrooms and spinach, then pour in eggs. Cook until set. Top with feta cheese.

Suggested Sides
Whole-grain toast; mixed greens.

Nutrition Focus
Complete protein, choline, vitamin B12, and vegetables.

A colorful quinoa salad with roasted sweet potatoes, avocado slices, black beans, cherry tomatoes, and fresh cilantro in a bowl on a wooden table, accompanied by lime wedges and additional herbs.

Black Bean Sweet Potato Bowl

Ingredients

  • 1 sweet potato

  • 1 cup black beans

  • 1 cup quinoa or brown rice

  • 1 avocado

  • 1 cup kale or spinach

  • 1 tbsp olive oil

  • 1 tsp cumin

  • Salsa

Directions

Roast sweet potato. Assemble bowl with grains, beans, greens, and avocado. Drizzle with olive oil and seasonings.

Suggested Sides
Fresh tomato salsa; steamed vegetables.

Nutrition Focus
Fiber, plant protein, potassium, folate, and beta-carotene.

A bowl of yogurt topped with fresh strawberries, blueberries, raspberries, granola, chia seeds, honey, and garnished with a sprig of mint.

Greek Yogurt Berry Protein Bowl

Ingredients

  • 1 cup Greek yogurt

  • ½ cup mixed berries

  • 2 tbsp granola

  • 1 tbsp chia seeds

  • 1 tbsp honey

  • ⅛ tsp cinnamon

Directions

Sauté mushrooms until softened. Add lentils, walnuts, and seasonings. Warm tortillas, fill with lentil mixture, and top with cabbage, avocado, salsa, and lime.

Suggested Sides
Cilantro-lime cabbage slaw; roasted corn.

Nutrition Focus
Fiber, plant protein, omega-3 ALA, and complex carbohydrates.

Pescatarian Recipes

3 seafood-centered recipes paired with vegetables, grains, legumes, and complementary whole-food ingredients.

OCEAN INSPIRED NUTRITION

Baked salmon fillet served with quinoa, broccoli, lemon slices, and garnished with herbs and spices.

Lemon-Garlic Salmon Quinoa Bowl

Ingredients

  • 1 salmon fillet

  • 1 cup cooked quinoa

  • 1 cup broccoli

  • 1 tbsp olive oil

  • 2 garlic cloves, minced

  • Juice of 1 lemon

  • Salt and pepper

Directions

Season salmon with garlic, lemon, salt, and pepper. Bake until cooked. Serve over quinoa with roasted broccoli.

Suggested Sides
Steamed asparagus
Side salad

Nutrition Focus
Complete protein, omega-3 fats, selenium, and vitamin B12.

A bowl of shrimp pasta with cherry tomatoes, spinach, and lemon, garnished with fresh herbs, on a rustic wooden table with garlic, lemon slices, and herbs around it.

Mediterranean Garlic Shrimp

Ingredients

  • 1 lb shrimp

  • 2 tbsp olive oil

  • 3 garlic cloves

  • 1 cup cherry tomatoes

  • 1 cup spinach

  • 1 tsp oregano

  • 1 lemon

  • Salt and pepper

Directions

Sauté garlic in olive oil. Add shrimp, tomatoes, and spinach. Cook until shrimp are pink. Season with oregano, salt, and pepper.

Suggested Sides
Quinoa or brown rice
Roasted vegetables.

Nutrition Focus
Lean protein, selenium, vitamin B12, and iodine.

Three lettuce boats filled with tuna salad, topped with cherry tomatoes and parsley, served on a rustic plate with lemon wedges, avocado, cherry tomatoes, and lemon in the background.

Tuna Avocado Lettuce Wraps

Ingredients

  • 1 can tuna (in water)

  • 1 avocado

  • 1 tbsp Greek yogurt

  • 1 tbsp lemon juice

  • 1 tbsp red onion

  • 1 cup lettuce leaves

  • Salt and pepper

Directions

Mix tuna, avocado, yogurt, lemon juice, and onion. Spoon into lettuce leaves.

Suggested Sides
Cucumber salad
Cherry tomatoes

Nutrition Focus
Protein, omega-3 fats, vitamin B12, and healthy fats.

Carnivore Recipes

3 animal-based main dishes paired with suggested sides for those following a carnivore eating pattern.

Nutrition Note: The suggested sides in this collection remain animal-based so the meals stay compatible with a strict carnivore pattern. A less-strict animal-based approach may include non-starchy vegetables according to preference.Some carnivore eating patterns eliminate dietary fiber and may limit some micronutrients; long-term evidence remains limited.

ANIMAL-BASED NOURISHMENT

A plate with a grilled steak and two sunny-side-up eggs garnished with parsley, on a rustic wooden table with scattered salt, pepper, of butter, and a gray striped cloth nearby.

Steak and Eggs

Ingredients

  • 1 ribeye steak

  • 2–3 eggs

  • Salt

  • Black pepper

  • Butter

Directions

Season steak with salt and pepper. Cook to preferred doneness in butter. Fry eggs in the same pan.

Suggested Sides: Eggs

Nutrition Focus: Complete protein, iron, zinc, B vitamins.

Baked salmon fillet with roasted potatoes, green asparagus spears, cherry tomatoes, and fresh herbs on a rustic plate.

Baked Salmon and Asparagus

Ingredients

  • 1 salmon fillet

  • Red Potatoes

  • Asparagus

  • Salt

  • Black pepper

  • Butte

Directions

Bake salmon with salt, pepper, and butter. Serve with red potatoes and asparagus cooked to preference.

Suggested Sides: Red Potatoes

Nutrition Focus: Complete protein, omega-3 fats, selenium, vitamin B12, C and B.

A bowl containing broccoli, cooked chicken chunks, and rice on a wooden table set with a fork, knife, and drinking glasses, with a small bowl of coarse salt and a block of butter nearby.

Baked chicken breast and Broccoli

Ingredients

  • Baked Chicken breast

  • Broccoli

  • Brown rice

  • Salt

  • Black pepper

  • Butter

Directions

Sauté Chicken with butter and salt. Serve with broccoli and brown rice.

Nutrition Focus: Complete protein, iron, vitamin A,C,k, B9 and B12.

Suggested Sides: Brown Rice