Zucchini Oat Muffins

gluten free, vegetarian

What You’ll Need:

1 ½ c gluten free rolled oats

1 tsp cinnamon

1 tsp baking powder

¼ tsp baking soda

¼ tsp sea salt

2 eggs

2 c zucchini, shredded (approx. 1 medium, or 2 small zucchini)

1 tsp PURE vanilla extract

2 Tbsp coconut oil, melted

3 Tbsp PURE maple syrup

Handful mini semi-sweet or dark chocolate chips for topping

5 c fresh fruit, any variety

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Preheat oven to 350*

Use a food processor with shredding blade or a cheese grater to shred zucchini onto a cutting board. Set aside.

In a large bowl, mix dry ingredients well.

Add wet ingredients & stir until you have a chunky batter.

Scoop batter into a standard muffin tin, filling each to about half full (consider greasing lightly with a little more coconut oil to reduce possibility of stickage!)

Top each muffin with a few chocolate chips.

Bake for 20 minutes. Enjoy with 1 cup of fresh fruit for breakfast!

Makes 10 muffins, serving 5.

Roasted Beets & Feta

gluten free, vegetarian, soy free, nut free

What You’ll Need:

For the salad:

1 bunch red beets OR 1 package cooked beets from the produce section

1 Tbsp olive oil

Sea salt

Parchment paper

2 bags baby salad greens, any variety

4 ounces feta cheese, crumbled

For the dressing:

½ c red wine vinegar

½ c olive oil

2 Tbsp raspberry jam

Salt & pepper to taste

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If roasting beets, preheat oven to 400*.

Line a baking dish with parchment paper. Remove beets from greens, rub with olive oil, and sea salt.

Place whole beets in lined baking dish, and cook for about 45 minutes, or until a fork slides out smoothly. Just like baking a potato!

Meanwhile, combine ingredients for dressing in a jar. Wisk to mix!

Divide salad ingredients equally into (4) separate containers for easy grab and go lunches throughout the week OR combine all ingredients in one large bowl to share.

Toss with dressing just before serving.

Serves 4.

Loaded Spaghetti Squash

gluten free vegetarian, nut free, soy free, one dish meal

What You’ll Need:

1 large spaghetti squash, sliced lengthwise & seeds removed.

1 large head of broccoli, broken into florets

Salt & pepper to taste

1 Tbsp olive oil

Parchment paper

1 15.5 ounce jar/can marinara sauce, no sugar added

8 oz container full fat or lowfat cottage cheese

3-ish ounces sharp cheddar cheese, shredded

OPTIONAL: crushed red pepper

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Preheat oven to 350* 

Place squash face down in a roasting pan filled with 1-2 inches water. Pop in the oven for 15 minutes.

While squash roasts, toss broccoli with olive oil, salt & pepper.

Spread evenly on a pan lined with parchment paper. Then, combine cheeses in a medium bowl.

When the timer goes off for the squash, add sheet pan of broccoli to the oven. Set the timer for 20 minutes to roast broccoli & finish cooking squash.

Once veggies are cooked, remove from oven & turn setting to broil.

Generously stuff each squash half with marinara, roasted broccoli & top with cheese mixture. (Use the same lined baking sheet!) Pop into the oven onto the middle rack for a final 1-10 minutes, or until tops are slightly brown

Serves 2.

Pumpkin Spice Muffins

gluten free, vegetarian, dairy free, soy free

What You’ll Need:

2 c almond flour/almond meal

1 c gluten free rolled oats

2 tsp cinnamon

¼ tsp nutmeg

¼ tsp ground clove

1 tsp baking soda

½ tsp sea salt

3 eggs

1 14.5 ounce can pumpkin puree

3 Tbsp coconut oil, melted

¼ c PURE maple syrup

1 tsp PURE vanilla extract

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Preheat oven to 375*

Combine dry ingredients in a large bowl, mix well.

Add wet ingredients, mix well.

Spoon batter evenly into a muffin tin(s). Pop into the oven for 25 minutes, or until a toothpick comes out clean.

Have on hand for easy grab and go breakfasts or snackage all week long!

Makes 12 muffins, serving 6.

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

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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.

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

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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)

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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

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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.

Broccoli & Lemon Pasta

gluten free, vegetarian, nut free, egg free

What You’ll Need:

2-ish cups quinoa, brown rice or chickpea pasta

1 red onion, cut into chunks

2 broccoli crowns, broken into florets

1 lemon, sliced super thin

1 Tbsp olive oil

½ tsp sea salt

1 additional Tbsp olive oil

1/3 c parmesan cheese, shredded

¼ tsp sea salt

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Preheat oven to 375*

Toss broccoli florets, sliced lemon & onion with olive oil & salt.

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

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

Drain cooked pasta, and toss with 1 Tbsp olive oil, ¼ tsp salt & Parmesan. Serve cheesy pasta with roasted fruit & veg. Share with a friend!

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

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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

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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.

Polenta Power Bowl

gluten free, vegetarian, dairy free, nut free

What You’ll Need:

For the polenta*:

1 c filtered water

½ c dry polenta

½ tsp sea salt

Black pepper to taste

1 Tbsp butter

1/3 c shredded parmesan

1 large tomato, cubed

2 ears of corn, kernels cut from the cob OR 1 can corn, drained

1 8-ish ounce bag baby spinach

4 eggs

1 additional Tbsp butter

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Combine ingredients for polenta (except for cheese!) in a saucepan over medium heat. Bring a boil then reduce to a simmer, stirring often, for about 5 minutes, stirring often. Remove from heat. Stir in parmesan, cover & set aside.

 Then, toss together corn & tomatoes in a medium bowl & set aside.

 Combine spinach with an inch or so of water in a large frying pan.  Turn on high heat & stir to wilt.  Drain in the sink, and you guessed it, set aside!

Kale Salad with Halloumi Crutons

gluten free, vegetarian, nut free, one pan meal

What You’ll Need:

1/3-ish pound piece Halloumi cheese, sliced in half lengthwise

1 bunch kale, any variety, torn from stem

For the dressing:

½ c light olive oil

½ tsp sea salt

½ tsp whole grain mustard

Juice of 1 small lemon

2 cloves garlic

Black pepper to taste

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To prepare kale, tear from woody stem and (literally) massage leaves in your fingertips. This sounds weird, but you have to trust us on this one.. The result is super tender delicious raw greens!

 Combine ingredients for dressing in a small food processor or blender and puree. 

 Finally, heat a frying pan to medium-high heat.  Sear cliced cheese 2-3 min each side, or until browned.  Cube cheese into cruton- size chunks and sprinkle over greens.  Toss with prepared dressing & dive in!

Serves 2.