Peanut Stew

vegetarian | gluten free | dairy free | egg free | soy free | vegan

35 minutes or less | batch prep

What You’ll Need:

1 onion, minced

1 clove garlic, minced

1 Tbsp fresh ginger root, minced

1 Tbsp olive oil

2 (15oz) cans chopped tomatoes, not sugar added

3 1/2 cups filtered water

2 medium sweet potatoes, cut into bite size cubes

1 bunch kale, leaves torn from stem into bit size pieces

1 tsp sea salt

1 can chickpeas, drained & rinsed

1/4 c all natural chunky peanut butter

OPTIONAL (but highly recommended!) roasted, unsalted peanuts for serving

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Sauté garlic, ginger & onion with olive oil in a soup pot until aromatic. Add tomatoes, water, fresh veggies & salt. Cover pot & cook over medium high heat to boil, then reduce to a simmer.

Cook for about 25 minutes, or until potatoes are tender.

Turn off heat, stir in chickpeas & peanut butter.

Sprinkle with unsalted peanuts just before serving!

Serves 4

Vegan Pho

vegetarian | gluten free | dairy free | nut free | egg free | vegan

25 minutes or less

What You’ll Need:

For the broth:

2 inch piece fresh ginger foot, sliced thin

3-4 green onions, whites only, chopped (save the greens!)

2 Tbsp sesame oil

2 Tbsp rice wine vinegar

2 Tbsp Tamari

6 Tbsp white miso paste

6 c filtered water

1 tsp sea salt

For the bowls:

4-ish ounces brown rice noodles

½ pint mushrooms, sliced thin

½ block organic, firm tofu, pressed & cut into small cubes

½ pound fresh green beans, trimmed and sliced

½ bunch fresh cilantro, chopped

1/3 pound baby spinach

Green tops of green onions, chopped thin

OPTIONAL: 1 jalapeno pepper, sliced thin

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In a medium size soup pot, saute ginger & onions in oil over medium high heat until aromatic.

Add remaining broth ingredients. Bring a boil & reduce to a simmer.

Then, bring a pot of lightly salted water to a boil for the rice noodles. Cook according to package instructions.

While pasta cooks and broth flavors simmer, chop bowl ingredients, dividing them evenly into 2 large soup bowls as you go.

Drain cooked noodles & divide evenly between 2 soup bowls.

Generously spoon prepared broth over ingredients in each bowl. Ingredients will flash steam as broth is added!

Dive in and be so, so happy.

Serves 2.

Corn & Black Bean Chowder

vegetarian | gluten free | egg free | soy free | dairy free | vegan

30 minutes or less | batch prep

What You’ll Need:

1 large onion, minced

1 Tbsp coconut oil

1 sweet bell pepper, seeded & chopped

1 quart veggie stock, no sugar added

1 large potato, cubed

6 ears of corn, kernels cut from the cob (about 5 cups)

2 tsp sea salt

Black pepper to taste

1 can full fat coconut milk

2 cans black beans, drained & rinsed 

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Sauté onion in large soup pot with coconut oil until aromatic.

Add stock and veggies to pot. Bring to a boil, reduce to a simmer.  

Cover and cook until potatoes are tender, about 15 minutes.

Remove from heat, stir in beans and coconut milk.

Dish into (4) separate glass containers for easy grab & go lunches throughout the week, or enjoy for dinner.  

This chowder will make your heart happy!

Serves 4.

Gazpacho

gluten free | vegetarian | dairy free | nut free | soy free | egg free | vegan

20 minutes or less

What You’ll Need:

3 large tomatoes

1 ½ red onions

2 English cucumbers

2 small peppers, any variety, seeded (hot or sweet)

3 cloves garlic

¼ c light olive oil

3 Tbsp balsamic vinegar

1 ½ tsp cumin seed

2 tsp sea salt

1 small bunch fresh cilantro, chopped

½ pint cherry tomato, halved

2 avocados

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Combine all large tomatoes, peppers, onion, cucumber & garlic in a food processor or high speed blender.

PULSE (don’t blend!) 8 or so times, or until veggies are minced.

Transfer to a large bowl or glass Tupperware. Stir in remaining ingredients.

Serve cold topped with sliced avocado!

Serves 4 as main, 6 or more as a side.

Spring Minestrone

gluten free | vegetarian | soy free | nut free | egg free

30 minutes or less | batch prep

What You’ll Need:

2 Tbsp olive oil

1 purple onion, minced

2 cloves garlic, minced

2 medium red potatoes, cubed

1 carrot, chopped

4 c veggie broth

2 c filtered water

1/2 pound baby spinach

2 small or 1 large summer squash, sliced

½ c frozen peas

.5oz fresh basil, chopped

4 corn tortillas

4 ounces parmesan or cheddar cheese, shredded

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Heat oil in a large soup pot. Add onion & garlic, sauté until aromatic.

Add potatoes, carrot, stock, water & spinach. Bring a boil, reduce to a simmer. Cook for about 20 minutes, or until potatoes are tender.

Stir in zucchini, peas & basil. Turn off heat & cover.

Meanwhile, turn on oven broiler & prepare quesadillas;

Arrange tortillas on a cookie sheet. Top each with 1-2 Tbsp cheese. Pop onto the top oven rack for 3 minutes.

Remove from oven and fold tortillas in half.

Serve 1 quesadilla with each bowl of soup!

Serves 4.

Greens & Beans

gluten free | vegetarian | soy free | nut free | egg free

25 minutes or less

What You’ll Need:

1 large red onion, diced

3 cloves garlic, minced

1 Tbsp olive oil

1 large bunch kale, or 1 bag of kale, torn from stem

4 c filtered water

2 tsp sea salt

pepper to taste

1 can cannellini beans, drained & rinsed

1/3 c shredded parmesan, or other hard cheese

4 corn tortillas

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Sauté onion & garlic in a shallow soup pot or wok with olive oil until aromatic. Add chopped kale to pan, followed by water, beans, salt & pepper. Bring to a boil. Lower to a simmer and cover. Cook for 15 minutes to allow flavors to marry.

If you have a gas range: Torch the tortillas on each side by setting directly on flame; about 30 seconds each side yields a perfectly crispy, chewy tortilla. Get a similar result on an electric range using a dry, hot skillet!

Divide among 2 big ‘ol bowls. Top with Parmesan & serve with tortillas.

Serves 2.

Lentil & Chickpea Stew

vegetarian | gluten free | soy free | nut free | dairy free | vegan

35 minutes or less | batch prep

What You'll Need:

1 1/2 Tbsp olive oil

1 1/2 onions, minced

4 stalks celery, minced

3 cloves garlic, minced

1 1/2 tsp sea salt

ground black pepper to taste

1 tsp whole mustard seeds

1 tsp paprika

1 tsp oregano

1 tsp thyme 

1 c dry whole lentils

1 quart veggie stock, no sugar added

1 c filtered water

1 can chickpeas, drained & rinsed

1 small zucchini, diced small

1/2 pound baby spinach

juice of 1/2 lemon

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Saute onion, celery & garlic with olive oil, salt & pepper in a large soup pot until aromatic.  

Add spices, lentils & liquid. Bring to a boil on medium high heat, then reduce to a simmer.  Cover & cook for 20 minutes.

While these flavors marry, drain & rinse chickpeas, dice zucchini.

Add chickpeas, remaining veggies & lemon juice to the stew. Stir and cook for an additional 5 minutes, or until spinach is wilted.

Portion into (5-6) glass containers for easy grab & go lunches throughout the week OR allow the stew to cool, pop the lid on the pot & store in the fridge for quick mid week dinners.

Serves 4-5

Kale & Red Bean Soup with Parmesan Crisps

gluten free, | vegetarian | egg free | nut free soy free

30 minutes or less | batch prep

What You’ll Need:

1 red onion, minced

2 Tbsp olive oil

1 bunch kale OR 1 bag kale, torn from stems

2 medium red potatoes, diced

1 can kidney beans, drained & rinsed

6 c filtered water

2 tsp sea salt

Black pepper to taste

For the crisps:

6-8 ounce-ish Parmesan, shredded

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Sauté onion in olive oil in a large soup pot until aromatic.

Add remaining ingredients. Bring to a boil, reduce to a simmer and cover. Cook for about 20 minutes, or until potatoes are tender.

While soup cooks, prepare parmesan crisps:

Preheat oven to 400*

Using a muffin tin, add about 1 Tbsp of shredded cheese to each muffin section. The cheese creates plenty of oil—no need to grease pan! Bake for 5 minutes.

Serve soup topped with 2-3 crisps!

Serves 4

Curry Noodle Bowls

vegetarian | gluten free | egg free | dairy free | vegan

25 minutes or less

What You’ll Need:

4 ounces rice noodles

1 broccoli crown, chopped

1 sweet bell pepper, diced

1 (5oz) bag slaw mix, any variety, or 1 little cabbage, sliced

1 block organic, firm tofu, cubed

For the broth:

1 Tbsp coconut oil

1 small purple onion, minced

1 Tbsp fresh ginger, minced

.5oz fresh cilantro, minced

1 can full fat coconut milk

1 can filtered water (just use the coconut milk can, obvi)

2 Tbsp Tamari

1 Tbsp raw sugar 

2 Tbsp red curry paste

1 tsp sea salt

OPTIONAL: 1 Tbsp Sriracha

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Bring a pot of lightly salted water to a boil for the noodles & cook according to package instructions.

Slice tofu in half lengthwise. Press by layering on a plate: tea towel, tofu, tea towel, another plate. Press lightly on the top plate to begin releasing moisture from tofu & set aside.

Next, sauté onion & ginger in a deep frying pan or Wok with coconut oil until aromatic.  Add remaining ingredients for the broth.  Cover, bring a boil.  Reduce heat & simmer.

While all of this goodness is happening, prepare the bowls: Divide prepared veggies, pressed, diced tofu, & cooked noodles evenly among 2 big soup bowls.  Use a ladle to cover each bowl with broth. Allow the bowls to sit for a few minutes before diving in to flash steam the veggies.

Prepare to blow your own mind.  Invite a friend.

Serves 3.

Cream of Cauliflower Rosemary Soup

vegetarian | gluten free | egg free | dairy free | soy free | vegan

30 minutes or less | batch prep

What You’ll Need:

1 red/purple onion

2 cloves garlic

1 Tbsp coconut oil

3 c filtered water

1 can full fat coconut milk

1 can cannellini beans, drained & rinsed

1 head cauliflower, broken into florets, or 1 bag cauliflower florets

2 tsp sea salt

black pepper to taste

3 sprigs rosemary, leaves removed & chopped

For serving:

bread of choice

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Saute onion & garlic in coconut oil in a soup pot until aromatic. Add remaining ingredients.

Bring to a boil & reduce to a simmer. Cook uncovered for 20-25 minutes, or until cauliflower is soft & tender.

Use an immersion blender to puree, or transfer to a high speed blender.

Divide between (4) containers for grab and go lunches throughout the week OR cool and pop the lid back on the pot and stick in the fridge for easy reheating mid week.

Serve with a slice of bread, roll or tortilla of choice!

Serves 4

Black Bean Soup

gluten free | vegetarian | nut free | egg free | dairy free | soy free | vegan

25 minutes or less

What You’ll Need:

1 Tbsp olive oil

3 cloves garlic, minced

1 small red onion, minced

1 sweet bell pepper, diced

4 c veggie broth

3 cans black beans, drained & rinsed

1/2 tsp black pepper

1 bay leaf

1 1/2 Tbsp cumin

1 1/2 tsp sea salt 

1 Tbsp oregano 

1/2 tsp paprika

1/4 tsp turmeric

1/2 (12oz) jar salsa, any variety

Optional Toppings:

cilantro, chopped

1 jalapeno, sliced thin

For the quesadillas:

3-4 grain free/gluten free tortillas

3-4 ounces cheddar cheese, shredded

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Sauté onion and garlic with olive oil in a soup pot until aromatic. Add bell pepper and cook an additional 2 minutes.

Add spices, 2 cans of beans, broth and salsa. Bring to a boil.

Lower to a simmer, cook an additional 10 minutes.

Meanwhile, Turn on oven broiler & prep quesadillas;

Arrange tortillas on a cookie sheet. Top each with 1-2 Tbsp cheddar.

Remove soup from heat. Pulse using an immersion blender (or transfer to a blender or food processor) to desired consistency. Stir in remaining can of beans.

Pop quesadillas onto the top oven rack for 3 minutes. Remove from oven and fold tortillas in half.

Top soup with desired fixings, and serve one quesadilla with each bowl. ENJOY!

Serves 3

Lentil & Brown Rice Stew

vegetarian | gluten free | dairy free | nut free | egg free | soy free | vegan

30 minutes or less

What You’ll Need:

1/2 red onion, minced

2 stalks celery, chopped

1 Tbsp olive oil

1 (15.5 oz) can tomatoes, no sugar added

4 c filtered water

1/4 c uncooked brown rice

3/4 c uncooked, whole (not split) lentils

1 sweet potato, diced

1 (5-7oz) bag baby spinach

1 bay leaf

1 tsp black pepper

1 1/2 tsp sea salt

1/2 tsp garlic powder

½ tsp thyme

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Sauté onion & celery in olive oil until aromatic.

Add remaining ingredients. Bring to a boil, lower to a simmer. Cover & cook for 20-30 minutes, or until potato & rice are tender. Warms the soul!

Divide into (4-5) separate containers for grab and go lunches throughout the week or just cool, pop the lid back on the pot and stick back in the fridge for quick reheat meals

Serves 4-5.

Freezes well.

Caribbean Stew

gluten free | vegetarian | vegan | egg free | dairy free

30 minutes or less

What You’ll Need:

½ block firm tofu, cubed

2 Tbsp coconut oil

1 small onion, diced

3-4 cloves garlic, minced

3 ribs celery, chopped

OPTIONAL: 1 jalapeno pepper, seeded & chopped

1 small sweet potato, cubed

2 sweet bell peppers, diced

1 bunch kale, rinsed & torn from stem

1 (15oz) can diced tomatoes, no salt added

1 can (15oz) can full fat coconut milk

2 c filtered water

1 1/2 tsp cumin

1 1/2 tsp coriander

1 tsp turmeric 

1/4 tsp allspice 

1/4 tsp nutmeg

2 tsp sea salt 

1/2 tsp ground black pepper

OPTIONAL: pinch cayenne pepper

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Sauté tofu, garlic & onion in coconut oil for about 3-4 minutes, or until aromatic.

Add additional ingredients.

Bring to a boil, reduce to a simmer.  Cook for 20-30 minutes, or until potatoes are cooked through

Serves 4.  Freezes well.

Miso Bowl with Potstickers

gluten free | vegetarian | vegan | dairy free | nut free | egg free

25 minutes or less

What You’ll Need:

2 cloves garlic, minced

2 inch hunk fresh ginger, minced

2 Tbsp sesame oil

.25oz fresh chives

½ bunch fresh cilantro

2 Tbsp rice wine vinegar

2 Tbsp Tamari

6 Tbsp white/yellow miso pasta

6 c filtered water

1 20-24 ounce package frozen rice wrapper potstickers OR dumplings*

3 heads baby bok choy OR 1 (5-8oz) bag baby spinach, chopped

1 ½ c shelled edamame

For serving:

OPTIONAL: 1 jalapeno, sliced thin

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Sauté garlic & ginger in sesame oil until aromatic.

Add remaining ingredients for broth, stir & bring to a low simmer over medium-high heat

Reduce heat, add potstickers, greens & edamame.. Cook until tender, about 5-8 minutes.

Dish into 2 large soup bowls, and enjoy with a friend.

Serves 2.

*Potstickers/dumplings are sometimes made with wheat wrappers. Look for rice wrappers on the ingredient label.

Lentil Chili

gluten free | vegetarian | soy free | nut free | dairy free | egg free

40 minutes or less* | batch prep

*Using canned lentils will cut total cooking time down to 25 minutes

What You’ll Need:

2 Tbsp olive oil

2/3 large onion, minced

2 cloves garlic, minced

1 Tbsp apple cider vinegar, with “the mother”

1 15-oz can tomato sauce, no sugar added

1 15-oz can chopped tomatoes, no sugar added

1 1/2 c dry lentils OR 3 cans lentils

2 cans filtered water (just use an empty tomato can, obvi)

2 Tbsp chili powder

2 tsp cumin

2 tsp dried oregano

1 tsp sea salt

3 Tbsp local honey

1/2 pound baby spinach

OPTIONAL: 2 jalapeno peppers, minced

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Saute onion and garlic in olive oil in a large soup pot until aromatic. 

Add remaining ingredients, bring to a low simmer. Cover & cook on low for at least 35 minutes to allow the lentils to cook & the flavors to marry. *If using canned lentils, reduce simmer time to 20 minutes

Divide chili equally into (4) containers for easy grab and go lunches throughout the week, or pop a lid on the pot and store in the fridge for a quick mid week dinner.

Serves 4.

Mushroom & Wild Rice Bisque

vegetarian | gluten free | dairy free | soy free | egg free | vegan

40 minutes or less*

*If you’re running short on time, combine rice and coconut milk with mushrooms, cutting down cooking time by half

What You’ll Need:

1 red onion, minced

2 Tbsp coconut oil

2 bay leaves

2 pounds mushrooms, any variety, chopped

3 sprigs of thyme, leaves only (about .25oz)

1 tsp sea salt

4 c filtered water

1 can full fat coconut milk

1/2 c brown or wild rice

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Sauté onion in coconut oil in a medium soup pot until aromatic.

Add mushrooms, herbs, sat and water. Bring to a boil & reduce to a simmer. Cover and cook to a simmer for 20 minutes, creating a rich mushroom broth.

Add coconut oil and rice. Increase heat to medium, and cook for a final 20 minutes, or until rice is tender.

This soup is SO nourishing! ENJOY with a friend or two.

Serves 3.

Mushroom Kale Soup

vegetarian | gluten free | dairy free | egg free | nut free | soy free | vegan

40 minutes or less | batch prep

What You’ll Need:

4 stalks celery, minced

2 large carrots, OR about 10 baby carrots, minced

1 red onion, minced

2 cloves garlic, sliced thin

1 1/2 Tbsp olive oil

5 c filtered water

2 tsp sea salt

1/2 tsp black pepper

1 pint mushrooms, any variety, chopped

1 bunch kale, torn from stem

1/2 c whole (not split) lentils

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Saute celery, carrot, onion & garlic in olive oi in a medium soup pot until aromatic.

Add remaining ingredients. Bring to a boil, then cover & lower to a simmer.

Cook for 30 minutes, just enough time to create a savory broth & for the lentils to become tender!

Serves 4.

Freezes well.

4 Bean Chili

vegetarian | gluten free | soy free | nut free | dairy free | egg free | vegan

30 minutes or less | Batch Prep

2 Tbsp olive oil

1 large onion, minced

2 cloves garlic, minced

2 tsp apple cider vinegar, with “the mother”

1 15-oz can tomato sauce, no sugar added

1 15-oz can chopped tomatoes, no sugar added

4 cans beans, any variety, drained & rinsed

1 can filtered water (just use an empty bean can, obvi)

2 Tbsp chili powder

2 tsp cumin

2 tsp dried oregano

1 tsp sea salt

1/8 c honey, local to your area

OPTIONAL: 2 jalapeno peppers, minced

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Sauté onion and garlic in olive oil in a large soup pot until aromatic. 

Add remaining ingredients, bring to a low simmer. Cover & cook on low for at least 30 minutes to allow the

flavors to marry. This does well in a crock pot all day, too!

Divide into (4) containers for easy grab and go lunches throughout the week. This truly is the best ever.

Serves 4.

Coconut Pho

vegetarian | gluten free | egg free | dairy free | vegan

20 minutes or less

What You’ll Need:

4 ounces rice noodles

1 clove garlic, minced

1 inch piece fresh ginger root, minced

2 Tbsp coconut oil

1 can full fat coconut milk

1 can filtered water (just fill the empty coconut can, obvi)

1 Tbsp raw sugar

1 tsp sea salt

.25oz container basil, leaves removed & chopped

1 sweet bell pepper, any color

1/2 pint mushrooms, sliced thin

1/2 block organic, firm tofu, sliced in half lengthwise & pressed*

1/3 bag (7-10oz) baby spinach

OPTIONAL: fresh cilantro to garnish & Sriracha hot sauce

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*Press tofu by layering on a large plate: tea towel, sliced tofu, tea towel, another plate. Press the top plate down gently with your hand & set side.

Then, bring a medium pot of lightly salted water to a boil for the noodles. Cook noodles according to package instructions.

Meanwhile, saute garlic & ginger in oil in a large frying pan until aromatic.

Add coconut milk, water, sugar, salt & basil. Bring to a boil, then reduce to a low simmer.

While broth dances on a low simmer, prepare the veggies cube tofu. Divide equally into (2) large soup bowls.

Spoon hot broth over veggies & tofu and allow to sit for a few minutes to flash steam the goodness inside.

Enjoy!

Serves 2.

Curried Lentils

vegetarian | gluten free | dairy free | soy free | egg free | vegan

30 minutes or less | batch prep

What You’ll Need:

1 red onion, minced

1 inch hunk fresh ginger root, minced

1 large carrot or a handful baby carrots, chopped

1 Tbsp coconut oil

1 can full fat coconut milk

1 ½ c WHOLE (not split) lentils

1 (5-7oz) bag baby spinach

3 c veggie broth, no sugar added OR water

1 ½ tsp sea salt

¼ tsp cinnamon

2 Tbsp red curry paste

OPTIONAL: 1/8 tsp cayenne pepper

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Saute onion, ginger & carrot in coconut oil until aromatic.

Add remaining ingredients. Bring to a boil, reduce to a simmer & cook for about 25 minutes, or until lentils are tender.

Divide equally into glass dishes for easy grab & go lunches throughout the week, or pop the entire pot, covered, right into the fridge for quick weeknight dinners.

Serves 4.