spring

Overnight Samoa Oats

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

10 minutes or less | batch prep

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What You’ll Need:

2 c gluten free rolled oats

4 Tbsp cocoa powder

1 c almond slivers

4 Tbsp chia seeds

8 Tbsp unsweetened coconut shreds


4 Tbsp PURE maple syrup

12 c unsweetened milk of choice

For serving:

4 c fresh fruit of choice


Divide dry ingredients equally into (4) glass containers for easy grab & go breakfasts all week long OR combine into one large bowl. Mix well to combine.

Add syrup & milk. Mix well.

Store covered overnight in the fridge.

Eat right out of the fridge, or heat in the microwave. Enjoy with a serving of fresh fruit!

Serves 4.

Caesar with Crispy White Bean & Garlic Croutons

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

30 minutes or less batch prep

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What You'll Need:

For the croutons:

2 cans cannielli or white navy beans, drained & rinsed

6 Tbsp olive oil

4 cloves garlic, sliced thin

1 tsp sea salt

1/2 tsp black pepper

.25oz oregano leaves, minced

1 sprig rosemary, leaves mimed (discard stem)

Parchment paper

For the salads:

1 large head romaine lettuce, torn

1 head small head radicchio, sliced

2 tomatoes, sliced

4 ounces (about 1c) parmesan cheese, shredded

For the dressing:

½  c olive oil

½  tsp sea salt

½  tsp stone ground mustard

Juice of 1 large  lemon

2 cloves garlic

Black pepper to taste


Preheat oven to 425*

Mix ingredients for croutons in a medium bowl. Toss to coat.

Spread evenly on a baking large baking sheet lined with parchment paper. Pop in the oven for 25 minutes.

While beans work their magic, mix greens & tomatoes into a large salad bowl OR divide evenly into (4) containers for easy grab & lunches throughout the week. 

Then, prepare dressing by combing ingredients into a small food processor or blender until smooth. 

Sprinkle bean & garlic croutons generously over salads.  Toss with dressing just before serving. 

Serves 4 as a main, more as a side.

 

Roasted Tomatoes with Garlic & Spinach

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

25 minutes or less

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What You’ll Need:

2 cups brown rice, chickpea or quinoa pasta

 

4 cloves garlic, sliced

1/2 red onion, chopped

1 pint cherry tomatoes

2 Tbsp olive oil

1 tsp sea salt

Black pepper to taste

Parchment paper

 

1 (5-7oz) bag baby spinach

 

½ cup pitted olives, halved

OPTIONAL: crushed red pepper flakes


Preheat oven to 375*

 Toss garlic & tomatoes with olive oil, salt & pepper.  Spread evenly on a sheet pan lined with parchment paper & pop into the oven for 20 minutes.

While veggie roast, bring a pot of lightly salted water to a boil for the pasta and cook according to package instructions. 

Rinse spinach in a large colander & leave in the sink.  Drain cooked pasta SLOWLY over spinach to flash steam. 

Serve roasted veggies over pasta & spinach.  Top with olives & crushed red pepper if your heart desires!

Serves 2

Jasmine Rice Bowl

vegetarian | gluten free | dairy free | nut free

30 minutes or less

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What You’ll Need:

1 c uncooked rice


½ bag frozen, shelled edamame (about 6oz)

1 head bok choy OR 3 heads baby bok choy, chopped

1 ½ Tbsp sesame oil

1 tsp sea salt


3 eggs, soft boiled


1 bunch radishes, sliced thin

1/2 bunch cilantro, minced

sesame seeds


Combine rice with 2 ½ c water & a pinch of sea salt in a rice cooker or medium saucepan. Cook according to package instructions.

While rice cooks, bring a small pot of water to a boil for the eggs.

While water heats, combine bok choy, edamame, oil & salt in a large frying pan. Saute, stirring frequently, until wilted looking delish. Turn off heat & set aside.

Slowly spoon eggs into boiling water. Cook for 6 minutes to soft boil.

While eggs cook, divide prepared bok choy, edamame, radishes, cilantro & rice into 2 big bowls.

Rinse eggs with cold water. Peel, slice in half, and add to bowls. Sprinkle with sesame seeds & dive in!

Serves 2.

BBQ Lettuce Wraps

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

25 minutes or less

Lettuce Wraps

What You’ll Need:

1 block organic extra firm tofu, pressed

1 can black beans, drained & rinsed

½ Tbsp coconut oil


1/3 c BBQ sauce. no corn syrup added *


1 jar/can mandarin oranges in juice, drained

1 can water chesnuts, drained & chopped

½ bunch (3-4) green onions, chopped

leaves from 1 head bibb or romaine lettuce


Slice tofu in half lengthwise. Press by layering on a plate: tea towel, tofu, tea towel, another plate. Set

aside.

Prepare other ingredients while tofu presses.

Then, heat coconut oil in a large frying pan. Cube tofu & pan fry over medium-high heat. Your goal is to create an seared, almost crispy exterior. 

Toss beans into pan. Turn off heat & add BBQ sauce. 

Scoop BBQ mixture into lettuce cups & top with all the fixings.

Pick up like a taco & have a napkin handy. You will love these!

Depending on how you load them, recipes makes about 8 wraps.

Serves 2.

*If allergens are a concern, be sure to double check the ingredient label.

Thai Peanut Noodle Salad

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

25 minutes or less | batch prep

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What You’ll Need:

4oz rice noodles


For the dressing:

2 Tbsp sesame oil, divided

1 tsp sea salt

3 Tbsp Tamari

1 Tbsp rice wine vinegar

1 tsp sugar

3 Tbsp natural peanut butter, no sugar added

For the salad:

1/4 c sesame seeds

1/2 bunch (3-4) green onions

1 English cucumber

1 (5-7oz) bag slaw mix, any variety OR 1/2 small cabbage, shredded


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

While water heats/pasta cooks, whisk 1 Tbsp sesame oil & remaining dressing ingredients together in the bottom of a large bowl. Add veggies & sesame seeds.

Rinse cooked noodles with cool water. Transfer back to pot & toss with remaining 1 Tbsp sesame oil. oil and give a good toss.

Transfer noodles into bowl with goodness & toss to coat.

Divide evenly into (4) separate containers for easy grab & go lunch throughout the week, or store covered in the fridge for a quick mid week dinner.

Serves 4.



Chocolate Covered Cherry Smoothie

gluten free, vegetarian, vegan, dairy free, soy free, one dish meal

10 minutes or less | batch prep

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What You’ll Need (for each smoothie)

1 heaping cup frozen pitted dark cherries

2 Tbsp hemp hearts

2 Tbsp cocoa powder

1 Tbsp PURE maple syrup

2 c unsweetened vanilla milk of choice

Handful (about 8) ice cubes


Combine all ingredients in a high speed blender. Process into smoothie goodness and enjoy.

Serves 1.


Batch prep hack: Multiply recipe x4 (see breakdown below). Divide ingredients equally into wide mouth, pint size glass mason jars OR quart size freezer bags. Secure lids/bags & pop into the freezer.

When you’re ready for a quick breakfast, pour frozen ingredients from bag/jar from freezer to blender (running jar under warm water for a minute helps soften & loosen what’s inside!) Add 2c sweetened almond milk to blender, blend & enjoy!

4 heaping cups frozen pitted dark cherries

½ c hemp hearts

½ c cocoa powder

¼ c PURE maple syrup

8 c unsweetened vanilla almond milk

*No ice required for frozen smoothies!

Serves 4

Garlic Tahini Buddha Bowl

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

40 minutes or less *

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*Bake sweet potato ahead of time and cut prep time down to less than 25 minutes

What You’ll Need:

For the bowl:

½ c uncooked whole (not split) lentils

½ c uncooked quinoa

1 sweet potato

½ bunch (3-4) radishes, sliced into matchsticks

1 small bulb fennel, sliced thin

3/4 (5-7oz) bag baby salad greens, any variety


For the dressing:

4 cloves garlic

¼ c olive oil

½ tsp sea salt

Juice of 1 lemon

1 Tbsp tahini

1 Tbsp PURE maple syrup


Preheat oven to 350*

Pierce potato with a fork. Rub with olive oil and sea salt. Bake for 30-40 minutes.

While potato bakes, combine lentils & quinoa with 1 ½ c salted water & a drizzle of olive oil. Bring to a boil, & simmer until the water is absorbed. (About 15 minutes).

Prepare dressing by combining all ingredients in a food processor or blender until smooth.

Choose 2 big-ol bowls to build your Buddhas, dividing prepared ingredients equally into each dish. Dive in be so happy!

Serves 2.

Sheet Pan Tacos

vegetarian | gluten free | soy free | nut free

20 minutes or less

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What You’ll Need:

parchment paper

1 (5-7oz) bag slaw mix, any variety

½ tsp sea salt

½ Tbsp grass fed butter

3-4 ounces (about 1/2c) cheddar cheese, shredded

4 corn tortillas

4 eggs

1/4 (5-7oz) bag baby salad greens, any variety

½ bunch (about 3-4) radishes, sliced into matchsticks

1 avocado, sliced

OPTIONAL: 1 jalapeno pepper, sliced thin,


Preheat oven to broil.

While oven heats, sauté slaw mix in butter & salt over medium high heat, stirring frequently. Cook for about 5 minutes, or until water has cooked out of the slaw.

Toss cooked slaw into a medium size bowl with shredded cheese. Mix well & set aside.

Line up corn tortillas on a baking sheet lined with parchment paper. Top each tortilla with cheese/slaw mixture, leaving a slight well in the center (think like a holiday wreath!)

Crack one egg in the center of each well & carefully slide into the oven on the lower rack.

Cook for 6 minutes for an over hard egg, a little less for a runnier yolk.

Top each taco with radish, greens, & peppers if desired. Fold in half & eat like a taco, or be fancy & use a knife and fork.

Serves 2.

Chorizo with Kale & Chickpeas

vegetarian | gluten free | nut free

20 minutes or less

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What You’ll Need:

2 c brown rice, chickpea or quinoa pasta

1 c filtered water

2 Tbsp tomato paste 

1 bunch kale, rinsed and torn from stem

1 package soy chorizo (Trader Joes carries an awesome one!)

1 can chickpeas, drained and rinsed 

 

2-3oz (about 1/4c) cheddar cheese, shredded


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

Meanwhile, heat water & tomato paste in a large frying pan or Wok.  Stir paste until completely dissolved.

Add kale, chorizo & chickpeas.  Cover and allow to simmer for 8-10 minutes, or until kale has reached desired cooked-ness! 

Top each serving of pasta with goodness & include shredded cheese if desired.  

Serves 3.

(you’ll be SO happy about any leftovers!)

Energy Balls

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

20 minutes or less | batch prep

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What You’ll Need:

1 cup gluten free oats

3 Tbsp mini dark chocolate chips

3 Tbsp dried cranberries, finely chopped

3 Tbsp hemp hearts

½ c all natural peanut butter, no sugar added

1/3 c honey, local to your area


parchment paper

5 c fruit of choice


Combine dry ingredients in a large bowl.

Add nut butter & honey. Mix well.

Line a cookie sheet with parchment paper. Use a Tablespoon measure to make heaping scoops, rolling each into a ball as you go.

Pop in the fridge* and serve with 1 cup of fruit for easy grab and go breakfast all week long!

*Stores well covered in the fridge for up to 2 weeks, or in the freezer for up to 3 months.

Makes about 15

Serves 5 (3 balls per serving)

Peaches & Cream Oven Pancake

vegetarian | gluten free | dairy free | soy free

35 minutes or less | batch prep

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What You’ll Need:

1 c gluten free rolled oats

1 Tbsp raw sugar

1 ½ tsp baking powder

1/2 tsp sea salt

¾ c unsweetened milk of choice

1 egg

2 Tbsp coconut oil, melted (plus more for greasing)

2 small ripe peaches (or 1 large), pitted & sliced

cinnamon for sprinkling

4 c additional fruit of choice for serving


Preheat oven to 375*

Pulse dry ingredients in a blender or food processor to the consistency of course flour.

Transfer to a medium size bowl. Stir in wet ingredients. Mix well.

Lightly grease a 6- ish inch pan with coconut oil. Pour prepared batter into pan & top with sliced peaches. Sprinkle with cinnamon & pop into the oven for 28 minutes, or until a toothpick comes out clean.

Serve with 1 c fresh or frozen fruit of choice.

Store in the fridge for up to 5 days!

Serves 4.

Freezes well

Chickpea Dumplings

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

35 minutes or less

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What You’ll Need:

¾ c brown rice

 

For the dumplings:

1 ¼ c garbanzo bean (chickpea) flour

1/3 c + 2 Tbsp olive oil

1 small red onion, quartered

¼ tsp sea salt

 

For the sauce:

1/2 pound baby spinach

1 (28oz) can diced tomato, no sugar added

1 (15oz) can tomato sauce, no sugar added

1 ½ tsp coriander

1 tsp cumin

1 tsp ground mustard

1 tsp Indian curry powder

1 tsp ginger powder

¼ tsp sea salt

OPTIONAL:  ¼ tsp cayenne pepper


Preheat oven to 350*

Combine rice with 1 ½ c lightly salted water.  Cook in a rice cooker or on the stovetop according to package instructions. 

Combine ingredients for dumplings in a food processor or blender.  Puree until smooth & gummy – like a dough!

Then, combine ingredients for sauce in a medium saucepan.  Turn on medium heat, covered.

While the sauce cooks, use a heaping Tablespoon to measure dumpling dough, rolling into balls.  Place in a 9 inch baking dish as you go.

Pour sauce over prepared dumplings.  Pop into the oven for 20 minutes. 

Serve prepared dumplings over rice & be so happy!

 

Makes about 9 dumplings, serving 3

 

 

 

Greek Polenta

vegetarian | gluten free | soy free | egg free

30 minutes or less

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For the polenta:

1 ½ c filtered water

½ c polenta/cornmeal

½ tsp sea salt

Black pepper to taste

1 Tbsp coconut oil


For the toppings:

1 Tbsp coconut oil

2 cloves garlic, minced

1 tomato, chopped

1 zucchini, quartered & sliced

½ pound baby spinach

½ c pitted kalamata olives


For serving:

3-4 ounces feta cheese, crumbled


Combine ingredients for polenta in a saucepan or rice cooker over medium heat & cook according to package instructions.

Then, combine veggie toppings in a large frying pan or wok.

Sauté for about 8 minutes, or until veggies are tender and most of the water has cooked out.

Serve cooked veggies over prepared polenta. Top with feta & be happy!

Serves 2.

Arugula & Shroom Egg Cups

vegetarian | gluten free | soy free

25 minutes or less | batch prep

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What You’ll Need:

1 (5-7oz) bag baby arugula

1 pint mushrooms, any variety, sliced

1 Tbsp coconut oil

10 eggs

4 ounce log goat cheese, crumbled

Salt & pepper to taste


For serving:

5 cups/pieces of fruit, any variety



Preheat oven to 375*

While oven heats, sauté mushrooms in coconut oil, stirring often for about 5 minutes, or until most of the water has cooked out. Add arugula to pan, stirring until wilted.

Grease muffin tins lightly with additional coconut oil.

If you like scrambled eggs: Crack one egg in each cup. Wisk gently to scramble. Top each with salt, pepper, cooked veggies & goat cheese.

If you like over-hard eggs: Add a layer of cooked veggies; a layer of crumbled goat cheese to each muffin. Crack one egg in each, top with salt and pepper.

Bake for 15-20 minutes, or until a toothpick comes out clean. Enjoy with a serving of fruit for quick breakfasts!

Serves 5.

Vegan Blueberry Lemon Cheesecake

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

Prep time: overnight* + 4-h cooled before serving

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What You’ll Need:

2 1/2 c raw, unsalted cashews

3/4 c blueberries, fresh or frozen

1/3  c coconut oil, melted 

½  c pure maple syrup 

Zest AND juice of 2 lemons 

1 tsp pure vanilla extract 

1 tsp sea salt 

½  tsp cinnamon

½  tsp nutmeg 

 

Toppings:

Additional 1/4 c blueberries, fresh or frozen

zest of the lemons


* I know, I know. Soaking nuts sounds weird!  Trust me.  Place the 2 1/2 c raw cashews in a glass container, cover generously with filtered water & sit at room temp overnight. 

Once soaked, drain & rinse cashews with cool water.

Zest lemons, setting zest aside.

Then, combine all ingredients (except for toppings) in a food processor until smooth.

Use a spatula to transfer to a standard size pie pan.

Top with lemon zest & remaining blueberries

Pop in the fridge (or freezer for an extra cool treat!) for 4-6 hours.  

Remove from fridge/freezer just before serving and be SO happy.

Serves 6.

Buffalo Cauliflower Tacos

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

35 minutes or less

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What you’ll need:

1 head cauliflower, broken into florets

1 can chickpeas, drained and rinsed

2 Tbsp olive oil

parchment paper

For dry seasoning:

2 tsp garlic powder

1 tsp cumin

1 tsp paprika

¼ tsp sea salt

¼ tsp black pepper

For buffalo sauce:

1 c hot sauce (Frank’s, or similar brand)*

1/2 pound baby spinach

For serving:

6 sot corn tortillas

6-8 stalks celery, minced


Preheat oven to 350*

Toss cauliflower & chickpeas in olive oil & dry seasoning. Spread evenly in a roasting pan lined with parchment paper. Pop in the oven for 20 minutes.

While cauliflower roasts, combine spinach with about an inch of water. Turn on heat, cook to wilt. Drain & set aside.

Toss roasted cauliflower with hot sauce. Pop back into the oven for a final 10 minutes.

Serve buffalo cauliflower & chickpeas in a bowl with cooked spinach, crumbled bleu & celery. Turn up the heat with a friend!

Serves 2 as a main, more as a side

*Always read your ingredient labels and double check for allergens if they are a concern

Lemon Ricotta Pancakes

vegetarian | gluten free | soy free

20 minutes or less | batch prep

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What You’ll Need:

1 ½ c gluten free rolled oats

1 tsp baking powder

1 tsp baking soda

½ tsp sea or Himalayan salt


6 eggs, beaten

16 ounces full fat, or part skim ricotta cheese

1 Tbsp PURE maple syrup

2 Tbsp coconut oil, melted

Zest of 1 lemon

2 pints blueberries + additional maple syrup for drizzling, for serving


Preheat skillet or griddle to medium-high heat.

Combine dry ingredients in a blender or food processor. Pulse to create flour. Transfer to a large bowl.

Add wet ingredients, stir well. Using a ¼ cup size measure, scoop batter onto hot skillet/griddle. Cook until bubbles appear on the top of each cake. Flip, and cook for an additional 3-4 minutes.

Drizzle berries & prepared pancakes with a maple syrup and ENJOY

Makes 12 cakes,

Serves 4

These freeze well, and are also great to have on hand from the fridge for grab and go during the week!

Bento Boxes

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

20 minutes or less | batch prep

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What You’ll Need:

1 pound green beans, trimmed

drizzle olive oil

1/2 pound grapes

1 pound carrots, peeled & sliced, or 1 pound bag baby carrots

1 c pitted kalamata or mixed olives

2 (6oz) containers fresh raspberries

1 (6-8oz) round Brie cheese, quartered

1 (10-12oz) container prepared hummus*

1 bag/box brown rice or seed crackers *

everything bagel seasoning


Combine greens beans with 1-2 inches of filtered water in a large frying pan. Cover and cook for about 5 minutes over medium-high heat to flash steam.

Drain and rinse with cool water. Transfer back to the frying pan. Toss with a drizzle of olive oil.

Divide prepared green beans + box ingredients evenly into (4) containers for easy grab & go lunches throughout the week. Sprinkle with everything bagel seasoning before popping the lids on!

Enjoy with brown rice or seed crackers.

Serves 4.

*If allergens are a concern, always read ingredient labels.

Chocolate Power Bowl

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

15 minutes or less | batch prep

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What You’ll Need:

For the oats:

2 c gluten free rolled oats

2 c unsweetened vanilla almond milk

4 Tbsp cocoa powder

4 Tbsp PURE maple syrup

For the topping:

2 bananas, peeled & sliced

1 12-16 ounce bag frozen raspberries

4 Tbsp natural peanut butter

4 tsp chia seed


Combine oat ingredients equally in a (4) glass jar or Tupperware.

Divide toppings equally on top of each.*

Pop into the fridge overnight.

Eat strait out of the fridge, or heat in microwave/over low heat on stovetop in the morning!

*Or, add toppings to overnight chocolate oats just before diving in to make it look really pretty ;)

Serves 4