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

---

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

---

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.

Peaches & Cream Oven Pancake

vegetarian | gluten free | dairy free | soy free

35 minutes or less | batch prep

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

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 

---

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.

Peach Caprese

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

20 minutes or less

What You’ll Need:

For the dressing:

1/3 c olive oil

Juice of 1 lemon

1 Tbsp PURE maple syrup

.25 ounces fresh basil, leaves only

Salt & black pepper to taste

For the salad:

1 (5-7oz) baby salad greens, any variety OR 1 small head of lettuce, chopped

1 tomato , sliced

2 peaches, sliced

3 ears of corn, kernels cut from cob

8 ounces buffalo mozzarella pearls, sliced in half

½ purple onion, thinly sliced

---

Prepare dressing by combining all ingredients in a small food processor or blender. Puree into green goodness.

Divide salad ingredients equally among 2 large plates. Top with dressing just before serving!

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.

Mushroom & Leek Fritatta

gluten free, vegetarian, soy free, nut free

What You’ll Need:

1 8-ounce container mushrooms, any variety, sliced

1 leek, white part only, sliced thin

½ tsp sea salt

Black pepper to taste

½ Tbsp coconut oil, plus more for greasing pan

8 eggs

4 ounce log goat cheese, crumbled

---

Preheat oven to 375*

Meanwhile, combine mushrooms & leeks with coconut oil, salt & pepper in a large frying pan. Saute for 5-7 minutes, or until most of the water has cooked out of the veggies.

Lightly grease a 6-ish inch baking pan with coconut oil. Crack eggs into pan, and whisk to scramble.

Sprinkle in cooked veggies & cheese.

Pop into oven, bake for 25 minutes, or until a toothpick comes out clean. This is perfect served with a little side of lightly dressed greens.

Serves 2.

Mango Frozen Yogurt

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

10 minutes or less

What You'll Need:

10 ounce bag frozen mango 

3/4 c full fat or low fat vanilla yogurt (regular or Greek)

---

Combine ingredients in high a high speed blender. Use blender stick or long wooden spoon to mix through the blender lid as you gradually increase the speed to med/high.  

Scoop into bowls and ENJOY! 

Serves 2-3 sweet bellies. 

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

Loaded Baked Potato Bowl

vegetarian | gluten free | nut free | soy free

40 minutes or less

What You’ll Need:

6 medium potatoes, any variety

Olive oil

Sea salt

1 (5-7oz) bag baby spinach

1 can black beans, drained and rinsed

1 single serving cup full fat, plain Greek yogurt

4 ounces cheddar cheese, shredded

.25oz chives

Sea salt & black pepper to taste

---

Preheat oven to 350*

Pierce potatoes with a fork. Rub with olive oil and sea salt. Pop into the oven & bake for 30-40 minutes.

Meanwhile, combine spinach by combining about 2 inches of water in a large saucepan. Cook on high heat, stirring often for a few minutes until fully wilted. Drain.

Serve baked potatoes topped with all the fixins. Top with sea salt & black pepper to taste.

Serves 2.

Carrot Cake Pancakes

vegetarian | gluten free | dairy free | soy free

30 minutes or less | batch prep

What You’ll Need:

1 c gluten free rolled oats

2 c almond flour

1 tsp baking powder

1 ½ tsp cinnamon

¼ tsp nutmeg

½ tsp sea salt

3 Tbsp raw sugar

¾ c unsweetened vanilla almond milk

2 eggs

½ c applesauce

¼ c coconut oil, melted

½ bag baby carrots (about ½ lb)

For serving:

PURE maple syrup

4 c fruit of choice

---

Preheat nonstick griddle or frying pan to medium-high heat.

Combine dry ingredients in a food processor or blender & blend to combine, Add wet ingredients & blend to mix.

Use a ¼ size measuring cup to scoop pancake batter, dolloping onto the hot griddle/pan.

These will NOT bubble like a standard pancake! Cook 5 minutes before flipping. Once flipped, cook for a final 4-5 minutes & voila!

Serve cakes with pure maple syrup & a serving of fruit.

Makes about 10 cakes, serving 4-5

Oven Blueberry Pancake

vegetarian | gluten free | dairy free | soy free

35 minutes or less | batch prep

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 almond milk

1 egg

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

1 c blueberries, fresh or frozen

For serving:

4 c fruit of choice

---

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 & blueberries. Mix well.

Lightly grease a 6-ish inch pan with coconut oil. Pour prepared batter into pan & pop into the oven for 25 minutes.

Serve with 1 c fresh or frozen fruit of choice.

Store at room temp for up to 5 days!

Serves 4.

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

---

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.

Beet & Citrus Salad

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

40 minutes or less*

*roast beets ahead of time and cut prep time to under 15 minutes!

What You’ll Need:

1 bunch beets, red or golden

Parchment paper

Olive oil

Sea salt

4 ounce log soft goat cheese

2 oranges, peeled and sliced into bite size pieces

1 (5-7oz) bag salad greens OR 1 small/medium head lettuce, any variety

For the dressing:

1/4 c olive oil

3 Tbsp balsamic vinegar

1 Tbsp local honey

1 shallot

1/4 tsp sea or Himalayan salt

1/4 Tbsp Dijon mustard

---

If roasting beets, preheat oven to 400*.

Remove beets from greens, rub with olive oil & sea salt.

Place whole beets in a baking dish lined with parchment paper & cook for about 45 minutes, or until a fork slides out smoothly.

(Just like baking a potato!)

While beets cook, combine salad dressing ingredients in a small blender or food processor. Puree until smooth

Combine all ingredients into one big bowl to share.

Toss with dressing just before serving.

Serves 2.

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

---

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.

Baked Apple Parfaits

gluten free, vegetarian, soy free

What You’ll Need:

Coconut oil for greasing the pan (about 1-2 tsp)

½ dozen medium apples, any variety, cored & sliced thin

2 Tbsp PURE maple syrup

¼ c almond flour/almond meal

½ tsp cinnamon

¼ tsp sea salt

1 quart full fat Greek yogurt

---

Preheat oven to 375*

Grease 9-ish inch baking dish with coconut oil to prevent stickage.

Spread sliced apples evenly into dish & drizzle with maple syrup.

Combine dry ingredients in a small bowl & sprinkle evenly over apples.

Pop into the oven for 25 minutes.

While your home fills with the scent of baked apple goodness, divide 4 servings of yogurt evenly into separate glass jars or containers.

Once apples cool, divide them equally on top of each yogurt cup with for easy grab & go breakfasts all week long!

Serves 4.

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.