BBQ Lettuce Wraps

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

25 minutes or less

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

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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.

Roasted Beets with Herbed Lentils

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

40 minutes or less*

*Cut prep time in half by roasting beets ahead of time, or buying prepared beets from teh produce section of your grocery

What You'll Need:

1 bunch beets, tops removed OR 1 package prepared beets from the produce section, cubed

1 Tbsp olive oil

Sea salt

Parchment paper

3/4 c whole (not split) lentils

For the dressing:

2 cloves garlic, minced

1 bunch fresh parsley, leave & stems chopped

half .25oz container fresh thyme, leaves chopped

Zest AND juice of 1 lemon

½ tsp sea salt

Black pepper to taste

1 Tbsp white wine vinegar

1/3 c olive oil

2-3oz feta cheese, crumbled

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If roasting the beets, preheat oven to 375*

Then, pour lentils into a medium saucepan. Fill with water, place on medium heat. Bring to a boil, then lower to a simmer. Cook for about 15-20 minutes, or until lentils are tender. 

If roasting beets, toss cubed beets in olive oil & salt.

Spread evenly on a roasting pan lined with parchment paper, and cook for about 30 minutes, or until a fork slides out smoothly.

While everything cooks, wisk ingredients for the dressing in a medium bowl.

Drain cooked lentils & rinse with cool water. Add to bowl & toss with dressing.

Serve with roasted veggies, sprinkle with feta and prepare to WOW yourself!

Serves 2.

Crispy BBQ Tofu Bowl

gluten free, vegetarian, vegan, nut free, dairy free

What You’ll Need:

 ¾ c uncooked brown rice

1 block firm tofu, pressed & torn into chunks

¾ c BBQ sauce + extra for serving

Parchment paper

1 zucchini, sliced in half then quartered

2 ears of corn, kernals cut from the cob

½ Tbsp olive oil

½ tsp sea salt

1 avocado, halved & sliced

---

Preheat oven to 425*

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

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

 While rice cooks, coarsely tear (literally!) pressed tofu into bite size chunks & toss with BBQ sauce.  Spread evenly on a baking sheet lined with parchment paper & pop into the oven for 15 minutes.

Toss zucchini & corn with olive oil & salt.  Add to baking sheet with tofu & roast for an additional 15 minutes.

Serve roasted veggies & tofu with cooked rice & sliced avocado.  Keep extra BBQ sauce around for drizzling ;)

Serves 2.

Artichoke Tacos

gluten free, vegetarian, vegan, dairy free, nut free, soy free

20 minutes or less

What You’ll Need:

2 jars (about 24 ounces total) artichoke hearts in water, drained

1 lemon, sliced SUPER thin

Parchment paper

6-8 ounces snow peas, sliced thin

8 corn tortillas*

For the spread:

1 avocado

.5 ounce container cilantro, chopped

¼ tsp sea salt

OPTIONAL (but highly recommended): 1 jalapeno, seeded

---

Preheat oven to 375*

Spread artichokes & lemon slices evenly on a baking sheet lined with parchment paper. Pop into the oven for 20 minutes,

Meanwhile, combine ingredients for spread in a small food processor or blender & puree.

*If you have a gas range: Set each tortilla directly on flame; 30 seconds each side to yield a perfectly crispy, chewy tortilla! You can do this in a large frying pan over an electric range, too!

Smear each tortilla with avocado spread. Fill each with baked artichokes & a few lemon slices (yes, you’ll eat the whole lemon slice! TRUST ME). Top with sliced snow peas and be so, so happy.

Makes 8 tacos, serving 2.

Tofu Tacos with Kiwi Salsa

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

25 minutes or less

What You’ll Need:

2 Tbsp coconut oil

1 block organic, extra firm tofu, pressed & cubed

2 1/2 tsp prepared taco seasoning (recipe below)

1 Tbsp cumin

1 Tbsp chili powder

1 Tbsp garlic powder

1 Tbsp onion powder

1/2 Tbsp sea salt

OPTIONAL: 1 tsp cayenne pepper

For the salsa:

4 kiwifruit, peeled & diced

2 Tbsp rice wine vinegar

1/2 red onion, minced

Juice of 1 lime

pinch sea salt

OPTIONAL: 1 jalapeno, seeded & minced

For serving:

8 corn tortillas

1/4 (5-7oz) bag baby arugula

---

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

aside.

Prepare salsa in a medium size bowl, Set aside.

Then, combine spices for taco seasoning in a jar. Shake to mix. You’ll have some left over to have on hand in your spice cabinet!

Cube pressed tofu, toss into bowl with 2 1/2 tsp prepared seasoning & toss to coat.

Heat coconut oil in a large skillet over high heat. Add seasoned tofu & pan fry, tossing often, for about 8-10 minutes, or until cubes are a little crispy.

*If you have a gas range: Set each tortilla directly on flame; 30 seconds each side to yield a perfectly crispy, chewy tortilla! You can do this in a large frying pan over an electric range, too!

Top tortillas with tofu, salsa & arugula & be so happy.

Makes about 8 tacos, serving 2-3

Taco Salad

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

20 minutes or less

1 can black beans, drained & rinsed

1/2 block tofu, drained * pressed

1 purple onion, minced

1 bell pepper, any variety, diced

2 Tbsp olive oil

For the taco seasoning:

1/2 Tbsp cumin

1/2 Tbsp chili powder

1/2 Tbsp garlic powder

½ Tbsp onion powder

1 tsp sea salt

1 tsp black pepper

OPTIONAL: 1/2 tsp cayenne pepper

1 (5 oz) box salad greens, any variety Or 1 small head lettuce

1 small jar fresh salsa

1 avocado, diced

1/2 bunch cilantro, chopped

For serving:

corn tortilla chips

---

Slice tofu in half lengthwise. *Press by layering on a plate; tea towel, tofu, tea towel, another plate. Apply light pressure to top plate to begin to release water from tofu. Set aside.

Prepare taco seasoning by combining spices in a jar. Shake to mix. (You will have extra to store in your spice cabinet!)

Then, in a large frying pan, sauté pepper & onion in olive oil until aromatic.

Cube tofu & add to the pan. Add beans, & 2 -3 tsp of prepared taco seasoning. Toss to coat, cook for 8-10 minutes, stirring frequently.

Serve goodness over salad greens. Top with salsa, avocado, cilantro.

Enjoy with chips for scooping.

Serves 2-3

Spinach & Rice Soup

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

30 minutes or less | batch prep

What You’ll Need:

½ purple onion, minced

1 Tbsp olive oil

1 quart veggie stock, no sugar added

1 c uncooked brown rice

4 c filtered water

2 tsp sea salt

1 bay leaf

½ pound baby spinach

1 zucchini, quartered & cut into small chunks

1 can cannellini beans, drained & rinsed

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Combine onion & olive oil in a medium size soup pot. Sauté until aromatic.

Add stock, water, rice, spinach & spices. Bring to a boil & reduce to a simmer. Cook uncovered until rice is tender, about 25 minutes.

Remove from heat. Add zucchini & beans. Allow the soup to sit for about 5 minutes to soften the zucchini.

Ladle into 4 glass containers for easy grab and go lunches throughout the week, or have on hand for a quick dinner!

Remove bay leaf when you come across it. :)

Serves 4.

Herbed Lentils with Roasted Fall Veggies

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

35 minutes* or less

*Roasting veggies ahead of time reduces prep time to under 20 minutes

What You'll Need:

1 bunch beets, tops removed then cubed OR 1 package cooked beets from the produce section, cubed

1 butternut squash, peeled and cubed OR 1 bag frozen butternut squash cubes, defrosted

½ Tbsp olive oil

Sea salt

Parchment paper

1 c whole (not split) lentils

For the dressing:

2 Tbsp capers

1 clove garlic, minced

1 small bunch fresh parsley, chopped

.25 oz fresh tarragon, chopped

Zest AND juice of 1 lemon

½ tsp sea salt

Black pepper to taste

1 Tbsp white wine vinegar

1/3 c olive oil

---

Preheat oven to 375* (If using prepared beets and frozen cubed squash, skip this step!)

Then, pour lentils into a medium saucepan. Fill with water, place on medium heat. Bring to a boil, then lower to a simmer. Cook for about 15-20 minutes, or until lentils are tender. 

Toss cubed beets & squash in olive oil & salt.

Spread evenly on a roasting pan lined with parchment paper, and cook for about 25 minutes, or until a fork slides out smoothly.

While everything cooks, wisk ingredients for the dressing in a medium bowl.

Drain cooked lentils & rinse with cool water. Add to bowl & toss with dressing.

Serve with roasted veggies and prepare to WOW yourself!

 Serves 3.

Overnight Golden Oatmeal

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

What You’ll Need:

2 c gluten free rolled oats

Pinch salt

2 tsp ginger

1 tsp cinnamon

1 tsp turmeric

4 Tbsp honey, local to your area

4 Tbsp unsweetened almond butter

3 c unsweetened vanilla almond milk

4 c fresh or frozen fruit of choice

---

Divide ingredients equally into (4) separate glass containers/jars for easy grab & go throughout the week OR combine all ingredients in one large bowl.

Pop into the fridge, covered. Let sit overnight.

Enjoy cold, or reheat in the microwave or stovetop before diving in.

Serve with 1 c fresh or frozen fruit of choice.

Store in the fridge for up to 5 days!

Serves 4.

Ratatouille

gluten free, vegetarian, vegan, dairy free, nut free, soy free

What You’ll Need:

2-ish cups brown rice, quinoa or chickpea pasta

For the ratatouille:

2 large tomatoes, cut into chunks

1 sweet or green bell pepper, cut into chunks

1 small eggplant, skin peeled like a zebra & cut into chunks

1 zucchini, cut into chunks

½ purple onion, cut into chunks

1 tsp-ish fresh oregano

1 ½ tsp sea salt

OPTIONAL: Crushed red pepper

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Combine all ratatouille ingredients in a medium saucepan. Bring to a boil & reduce to a simmer. Cook for 25 minutes.

While flavors marry, bring a pot of water to a boil for the pasta & cook according to package instructions.

Serve prepared ratatouille over cooked pasta. Sprinkle with crushed red pepper if desired!

Serves 2.

Vegetable & Hummus Power Bowl

gluten free, vegetarian, vegan, dairy free, nut free, one pan meal

What You’ll Need:

2 small sweet potatoes, cubed

1 pound Brussel sprouts, halved

1 Tbsp olive oil

Sea salt & black pepper to taste

parchment paper

Handful baby spinach

½ can chickpeas, drained & rinsed

4 kiwifruit, peeled and diced

½ c prepared hummus (about 6 oz)

---

Preheat oven to 375*

Toss prepared sweet potato & brussels with 1 Tbsp olive oil, sea salt & pepper to taste. Spread evenly on a baking sheet lined with parchment paper & pop into the oven for 20-25 minutes.

While veggies cook, prepare ingredients for power bowls, dividing evenly into 2 dishes.

Add roasted brussels & sweets to each bowl. Top each with about ¼ c hummus. Stir it up, or dip your fork in the hummus before each bite!

Serves 2.

Herbed Rice Pilaf

gluten free, vegetarian, vegan, dairy free

What You’ll Need:

For the rice:

¾ c brown rice, uncooked

¼ tsp cinnamon

3 cups filtered water

½ tsp sea salt

2 Tbsp tomato paste

½ can chickpea, drained & rinsed

¼ c almond slivers

¼ c raisins

1 small bunch fresh parsley, chopped

½ Tbsp olive oil

½ bag baby carrots (about ½ pound)

2 zucchini, sliced in half then quartered

---

Preheat oven to 375*

Combine rice with spices, water & tomato paste. Cook in a rice cooker or on the stovetop for about 20 minutes, or until water is absorbed & rice is tender.

While rice cooks toss carrots & zucchini with olive oil & salt.

Spread evenly on a baking sheet lined with parchment paper & roast for 15 minutes.

Toss cooked rice with chickpea, raisin, almonds, parsley & olive oil.

Serve with roasted veggies!

Serves 2.

Roasted Broccoli & Butternut

gluten free, vegetarian, vegan, dairy free, nut free

What You’ll Need:

2-ish cups brown rice, quinoa or chickpea pasta

2-3 broccoli crowns, broken into florets

1 butternut squash (or 1 bag frozen), cubed

Parchment paper

2 Tbsp Olive oil

2 tsp sea salt

For the dressing:

juice of 1 ½ lemons

2 tbsp. olive oil

2 Tbsp. maple syrup

2 tsp Dijon mustard

OPTIONAL: crushed red pepper

---

Preheat oven to 400*.

Toss veggies in olive oil & spread evenly on a pan lined with parchment paper. Pop into the oven for 25 minutes.

While veggies roast, bring a medium size pot of water to a boil for the pasta. Cook according to package instructions.

Then, whisk ingredients for the dressing in a small bowl.

Drain cooked pasta. Return to pot, add roasted veggies & toss in dressing. Divide between 2 bowls & share with a friend!

Serves 2.

Savory Lentils with Arugula

gluten free, vegetarian, vegan, dairy free

What You’ll Need:

1 c whole (not split) lentils

For the dressing:

¼ c olive oil

½ tsp sea salt

2 tsp curry powder

¼ tsp ground coriander

½ c almond slivers

½ large red onion, minced

6-ish ounces baby arugula

---

Pour lentils into a medium saucepan. Fill with water, place on medium heat.

Bring to a boil, then lower to a simmer. Cook for about 15-20 minutes, or until lentils are tender.

While lentils cook, mince onion & whisk ingredients for dressing in a medium-large bowl. Add prepared onion & arugula; toss in dressing.

Drain cooked lentils & rinse with cool water. Toss with dressing, onion & greens.

This salad is great eaten strait away, but also amazing after the flavors marry. Divide into (4) containers for easy grab & go lunches all week long, or store covered in the fridge!

Serves 4.

PB&J Chia Pudding

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

What You’ll Need:

1 c gluten free rolled oats

8 Tbsp chia seeds

4 Tbsp natural peanut butter

4 Tbsp PURE maple syrup

1 1/3 c unsweetened vanilla almond milk

1 10-12 ounce bag frozen raspberries

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Wisk all ingredients well (with exception of berries) in a medium size bowl OR divide equally into separate

containers for easy grab and go breakfasts throughout the week.

Top with lots of berries.

Pop into fridge overnight.

Pull out of fridge and enjoy as a super nutrient dense, energy filled breakfast!

Serves 4.