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.

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.

Minestrone Soup

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

35 minutes or less | batch prep

What You’ll Need:

1 medium red onion, diced

2 carrots, chopped

2 celery stalks, chopped

2 Tbsp olive oil

1 sweet potato, cubed

1 large parsnip, peeled & cubed

1/2 pound green beans, trimmed & chopped

1 bunch kale, torn from stem

1 quart veggie stock, no sugar added*

2 c filtered water

1 (28)oz can chopped tomato

1 (15)oz can kidney bean, drained and rinsed

1 bunch fresh parsley, chopped

2 tsp sea salt

1 tsp black pepper

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Heat olive oil in a large soup pot. Add onion, celery & carrot. Sauté until

aromatic. 

Add remaining ingredients. Bring a boil, then lower to a simmer. Cook for about 25 minutes, or until veggies are tender.

Portion into 5-6 glass containers for easy grab & go lunches throughout the week, or store the pot covered in the fridge for quick dinners throughout the week.

Serves 5-6

Freezes well

*Always read ingredient labels if allergens are a concern

Grilled Cheese & Tomato Soup

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

30 minutes or less

What You'll Need:

For the soup:

1 red onion, minced
4 cloves garlic, minced
2 Tbsp coconut oil

3 c veggie broth, no sugar added*
1 (28oz) can tomatoes
2 bay leaves

1 tsp sea salt
fresh cracked pepper to taste

For the grilled cheese:

4 ounces sharp cheddar cheese

4 slices gluten free, sprouted grain bread (we like Canyon Bakehouse!)*

*If you do well with gluten, choose any sprouted grain or sourdough bread!

Coconut oil

1/2 pound baby spinach

1 avocado, sliced

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Sauté onion & garlic with olive oil in a medium soup pot until aromatic. 

Add broth, tomatoes & bay leaves. Bring a boil, reduce to a simmer for 20 minutes. 

While soup cooks, combine spinach with about 2 inches filtered water in a large frying pan.  Turn on heat & stir until greens are wilted.

Drain into a colander, rinse with cool water & squeeze spinach (literally!) to release excess water.

 Transfer spinach to a cutting board & chop.  Slice your avocado now, too!

 Prepare grilled cheese by lightly spreading one side of each piece of bread with coconut oil. 

 Grill sandwiches by placing 2 slices of bread, oil side down, in the same frying pan that you used to cook the spinach. 

 Add cheese to each piece of bread.  Add a layer of cooked spinach & avocado.  Load these up!  Top with the other slice of bread, oil side up.

 Cook sandwiches on medium-low heat, covered, for about 3-5 minutes, or until bottom side is browned.  Flip, press the sandwich down a bit with your spatula & cook for a final 3-5 minutes.

Turn off heat for soup & remove bay leaves. Puree soup using an immersion blender or transfer to a traditional blender until smooth.. 

Spoon into (2) big ol’ soup bowls & top with fresh ground pepper. Serve with a hot grilled cheese!

Serves 2.

Hearty Vegetable Soup

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

40 minutes or less | batch prep

What You’ll Need:

3/4 large onion, chopped

2 carrots, chopped (about a ten baby carrots)

4 celery stalks, chopped

2 Tbsp olive oil

1 quart (4c) veggie stock, no sugar added

2 c filtered water

1 bunch kale, torn from stems

1 bunch fresh parsley, chopped

1/2 c quinoa, uncooked

1 large sweet potato, cubed

1 c corn, frozen, canned or fresh from the cob, no sugar added

½ small cabbage OR 1/2 bag slaw mix, any variety

1 (28) ounce can tomatoes 

2 tsp sea or Himalayan salt

Black pepper to taste

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Sauté onion, celery & carrots with a drizzle of olive oil in a large soup pot until aromatic.  

Add remaining ingredients.  

Bring to a boil, reduce to a simmer & cover. Cook for about 25 minutes, or until potatoes are tender!

Divide into (5) containers for easy grab and go lunches throughout the week or pop the lid back on the pot, cool, and stick into the fridge for an easy mid week meal.

Serves 4-5 as a main, more as a side.

freezes well.

Black Bean Chili

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

30 minutes or less

What You’ll Need:

1 onion, minced

3 cloves garlic, minced

1 sweet bell pepper, any color, minced

2 Tbsp olive oil

3 cans black beans, drained & rinsed

1 (15oz) jar salsa verde OR 1 large green tomato, chopped

1 (15oz) can tomato, no sugar added

1 can filtered water (just fill up one of your empty bean cans to measure!)

2 tsp sea salt

2 tsp cumin

1 tsp paprika

2 tsp chili powder

OPTIONAL: 1 jalapeno, seeded if desired & minced

For serving:

corn tortilla chips

2 avocados, sliced

OPTIONAL: 1 additional jalapeno, sliced thin

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Sauté pepper, garlic & onion in olive oil until aromatic.

Add remaining ingredients. Bring to a boil, then reduce to low heat & simmer for 20 minutes to allow flavors to marry.

Divide into (4) containers for easy grab and go lunches throughout the week, or pop the lid back on the pot, cool, and stick into the fridge for a quick weeknight meal.

To serve, top with sliced avocado., sliced jalapeño if you like extra heat, and a handful of tortilla chips.

Serves 4

Big Vegetable Stew

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

30 minutes or less | batch prep

What You'll Need:

1 onion, minced

1 Tbsp avocado oil

28 ounce can chopped tomato, no sugar added

15 ounce can kidney beans, drained & rinsed

1 large sweet potato, cubed

1 large potato, cubed

6-8oz green beans, sliced (fresh or frozen!)

1 ½ c filtered water

2 tsp sea salt

1 tsp dried oregano

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Sauté onion in olive oil over medium- high heat until aromatic.

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

Ladle into (4) glass containers or jars for easy grab and go lunches throughout the week, or pop entire pot into fridge for a quick dinner.

Serves 4.

Sweet Potato Leek Soup

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

30 minutes or less

What You’ll Need:

2 leeks, whites trimmed, cleaned & sliced into rounds (check out this video if you’ve never done this before!)

1 tsp sea salt

1 Tbsp coconut oil

1 pound (about 4 small or 2 large) sweet potatoes, cubed

1 can full fat coconut milk

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

1 can water

2 Tbsp red curry paste

OPTIONAL: hemp hearts and a handful of reserved chopped leeks for topping

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Saute leeks in coconut oil & salt in a large soup pot until aromatic.

Add liquid, sweets & curry paste. Bring a boil, cover, then reduce to a simmer. Cook for 20 minutes, or until sweet potatoes are tender.

Remove from heat.  Puree using an immersion blender, or transfer to a traditional blender.  

Top with fixings if desired.  Warms the soul.

Serves 2-3

Cream of Carrot Soup

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

25 minutes or less | batch prep
 

What You'll Need:

1 Tbsp fresh ginger, minced 

1 medium onion, minced 

1 Tbsp coconut oil

juice of 2 oranges

1 can full fat coconut milk

1 Tbsp red curry paste

1 pound carrots, ends trimmed and cut into hunks OR 1 pound bag bay carrots

3 c filtered water

1 tsp sea salt

black pepper to taste

8 Tbsp hemp hearts

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Saute ginger & onion in a large soup pot with coconut oil.  Cook until aromatic.

Add remaining ingredients (except hemp hearts!). Bring to a boil. then reduce heat to low and cover for about 20 minutes, or until carrots are tender.

Puree to desired texture using an immersion blender*, or by transferring to a traditional blender. 

Divide into (4) containers for easy grab & go lunches throughout the week, or pop entire pot into the fridge (covered) to easily reheat later in the week.

To serve, reheat & top with hemp hearts.

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*Your life will change when you invest in an immersion blender.  Get one.

Serves 4.  

Vegetable Provicial

vegetarian, gluten free, dairy free, nut free, soy free, egg free, vegan, one pot meal

1 Tbsp olive oil

3 shallots, minced

1 carrot, chopped

1 large celery stalk, chopped

28 oz can tomatoes

1 small potato, diced

8 c filtered water

1 (15.5oz) can great Northern beans, drained & rinsed

4-ish c green beans, chopped (fresh or frozen)

1 tsp black pepper

2 tsp salt

½ pound fresh baby spinach

For the pistou:

2 c fresh basil, chopped

2 cloves garlic, minced

1/4 c olive oil

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Saute shallot, carrot & celery in olive oil until aromatic.

Add tomatoes, potato, water, white beans, green beans, salt

& pepper. Bring to a boil and reduce to a simmer for about 15 minutes.

Meanwhile, make pistou by mixing basil, garlic & olive oil in a small food processor or blender until smooth. Set aside.

After soup has simmered, stir spinach & prepared pistou.

Cook for an additional 5 minutes.

Turn off heat. Spoon into (5) separate glass containers for easy grab & go lunches all week long, or once soup has cooled, store pot covered in fridge for quick dinners!

Serves 5.