Eggs in a Nest

gluten free, vegetarian, nut free, soy free

What you’ll need:

6 ounce-ish block parmesan cheese, shredded

Parchment paper

4 eggs

2 Tbsp grass fed butter

Salt & pepper

¼ pound fresh spinach

4 corn tortillas

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Preheat broiler.

Line a baking sheet with parchment paper. Make parmesan nests by measuring two 1/3 cup portions directly onto the parchment paper. Spread evenly, and pop under the broiler for 3 minutes.

Remove & set aside to cool.

Meanwhile, melt butter in a large frying pan. Add spinach for just a minute to gently wilt. Transfer to 2 plates.

Crack eggs into the same greased pan, cook as desired.

If you have a gas range: Torch the tortillas on each side by placing directly on flame; about 30

seconds each side yields a perfectly crispy, chewy tortilla. Get a similar result on an electric range using a large, dry ,hot skillet!

Peel Parmesan nests from parchment paper. Serve over spinach, top with eggs & enjoy with tortillas.

Serves 2.

Indian Curry

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

What You'll Need:

2 Tbsp olive oil

1 purple onion, minced

4 medium red potato, diced

1 ½ c filtered water

1 (28oz) can chopped tomatoes, no sugar added

1 (14.5oz) can chickpeas, drained & rinsed

1 ½ c frozen peas

1 bunch kale, torn from stem & chopped

2 tsp Indian curry powder

1 tsp sea salt

½ tsp garam masala

OPTIONAL:  ¼ tsp cayenne pepper

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

Add remaining ingredients.  Bring a boil, reduce to a simmer.  Cook for 25-30 minutes, or until potatoes are tender. 

Ladle into 2-3 bowls and prepare to warm the soul!

Serves 3.

Rapini & Beanie

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

What You’ll Need:

1 purple onion, diced

3 cloves garlic, minced

2 Tbsp Olive oil

1 large bunch rapini/broccoli rabe, chopped

2 c filtered water

1 c veggie stock, no sugar added *

2 tsp sea salt

black pepper to taste

1 can cannellini beans, drained & rinsed

3-ish ounces Parmesan cheese, shredded

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

  Add rapini, water, broth, stock & spices to pot.  Bring to a boil. Lower to a simmer & cover. 

 Cook for 15-20 minutes, just enough time for the flavors to marry. Stir in beans.

 If desired, Top with shredded parmesan!

Serves 2.

*Always read ingredient labels to double check for allergens

Chocolate Butter Cup Parfait

gluten free, vegetarian, soy free, egg free

What You’ll Need:

1 quart organic full fat or lowfat Greek yogurt

4 Tbsp cocoa powder

4 Tbsp honey, local to your area

4 Tbsp 85% dark chocolate chips

4 Tbsp almond slivers

4 Tbsp almond butter, no sugar added

4 c fresh fruit, any variety

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

Top with 1 Tbsp each chocolate chips, almond slivers & nut butter.

Serve with 1 cup fruit of choice!

Makes 4 servings

Hummus with Roasted Veggies

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

What You’ll Need:

1 red onion, quartered

2 medium potatoes, sliced into sixths

Olive oil

Sea salt & black pepper

Parchment paper

1 zucchini, quartered (or 1 bag baby zucchini)

1 bag baby peppers (sweet bell, mild or hot)

1 pint cherry tomato

4 eggs

6 ounces prepared hummus

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Preheat oven to 375*

Line a baking sheet with parchment paper. Toss onion & potatoes in olive oil, salt, pepper. Roast for 15

minutes.

Meanwhile, Place eggs in a pot and cover with cold water by 1 inch.

Bring to a boil over medium-high heat, then cover, remove from the heat &

set aside 8 to 10 minutes. *these can be done up to 5 days ahead of time!

Toss zucchini and peppers with olive oil, salt & pepper. Once potatoes & onion have roasted for 15 minutes, add remaining veggies to roasting pan & return to the oven for a 20 minutes.

Drain eggs & rinse with cool water. Peel and halve hard boiled eggs.

Finally, add whole cherry tomatoes to roasting pan with existing veggies, and pop back in the oven for 10 minutes.

Serve roasted veggies with hummus & hard boiled eggs. Share with a friend!

Serves 2 as a main, up to 6 as an appetizer.

Easy Peasy Egg Cups

gluten free, vegetarian, soy free

What You’ll Need:

½ pound baby arugula

coconut oil 

10 eggs

5 ounces-ish feta cheese, crumbled

Salt & pepper to taste

5 c fresh fruit, any variety

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Preheat oven to 375*

Then, combine arugula with about 2 inches of water

in a large frying pan & cover. Turn on medium heat for a few minutes to wilt greens.

Drain arugula &rinse with cool water. Squeeze (literally!) to release excess water.

Then, grease muffin tins lightly with coconut oil.

Add a layer of cooked greens &; a layer of feta to each muffin.

Crack one egg in each, top with salt & pepper.

Bake for 15 minutes.

Store in the fridge for easy grab & go breakfasts all week long! Reheat quickly in the microwave or enjoy cold with a serving of fresh fruit.

Serves 5.

Veggie & Herb Pasta

gluten free, vegetarian, egg free, nut free, soy free

What You’ll Need:

6-ish ounces brown rice, chickpea or quinoa pasta

1 zucchini, quartered

1 pint mushrooms, any variety, sliced

1 shallot, sliced

.25-ish ounce fresh thyme

.25-ish ounce fresh oregano

2 Tbsp olive oil

Black pepper to taste

1 tsp sea salt

OPTIONAL: ½ tsp crushed red pepper

1 pint cherry tomato

1 bag baby spinach

4-ish ounces shredded parmesan cheese

parchment paper.

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Preheat oven to 375*

Toss zucchini, mushrooms & shallot with olive oil, herbs & spices. Spread evenly on a baking sheet lined

with parchment paper. Pop in the oven for 7 minutes.

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

While pasta cooks, put spinach in a large pasta strainer & set in the sink.

Add tomatoes to roasting pan, & return to oven for a final 10 minutes.

Drain cooked pasta SLOWLY over spinach to flash steam.

Serve roasted veggies over pasta & spinach. Toss with parmesan cheese and be happy!

Serves 2.

No Bake Breakfast Cookies

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

What You’ll Need:

parchment paper

1 cup gluten free rolled oats

¼ c mini dark chocolate chips

3 Tbsp chia seed

½ c all natural peanut butter, no sugar added

1/3 c honey, local to your area

1 tsp pure vanilla extract

8 c fruit of choice

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Combine dry ingredients in a large bowl.

Add wet ingredients. Mix well.

Line a cookie sheet with parchment paper. Divide and

form into 10 equal patties (about 2 Tbsp per cookie—use a Tablespoon measure!)

Pop in the fridge* & 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.

Serves 5 (2 cookies per serving)

Bring on Spring Pasta

gluten free, vegetarian, soy free, egg free, nut free

What You’ll Need:

8-ish ounces brown rice, quinoa or chickpea pasta

1 Tbsp olive oil

1 c sweet peas, fresh or frozen

½ bunch swiss chard, chopped

½ bunch asparagus (6-8 spears), sliced

1 tsp sea salt

Juice of 1 lemon

3-ish ounces shaved parmesan cheese

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

Meanwhile, heat oil in a large frying pan. Add veggies & salt. Sauté lightly for 5-8 minutes, or until greens

are wilted & veggies are cooked al dente.

Toss cooked pasta with veggies, lemon juice & shaved cheese. Share flavors of spring with a friend!

Serves 2.

Lentil & Spinach Stuffed Zucchini

gluten free, vegetarian, nut free, soy free, egg free

What You’ll Need:

1/2 c dry, whole (not split) lentils

2 tsp olive oil

4 medium zucchini, sliced lengthwise 

Parchment paper

1 bag baby spinach

1 c marinara sauce, no sugar added

salt and pepper 

4-ish ounces cheddar cheese

OPTIONAL: crushed red pepper

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Preheat oven to 350*

Cover lentils with water (like you do with pasta!) in a medium saucepan. Bring to a boil & cook until tender, about 15-20 minutes.

Meanwhile, slice zucchini in half lengthwise. Scoop out seeds with a spoon to create little boats. 

Line up zucchini boats on a parchment paper lined baking sheet. Season with salt & pepper, then pop

into the oven for 15 minutes.

While zucchini roasts, put spinach in a large colander & set in the sink.

Drain cooked lentils SLOWLY over spinach to wilt. Stir lentils & spinach together!

Stuff zucchini boats genraously with sauce, lentil/spinach combo. Top each with cheese, salt, pepper & crush red pepper if desired.

Pop back in to the oven for 7 minutes, or until cheese is melted.

Serves 2.

Broccoli Salad

gluten free, vegetarian, nut free, egg free, soy free

What You’ll Need:

For the dressing:

6ish ounce container plain, full fat Greek yogurt

2 Tbsp apple cider vinegar

1 ½ Tbsp raw sugar

¾ tsp sea salt

For the salad:

2 heads broccoli with stems, chopped

½ red onion, chopped

¼ c sunflower seeds, roasted & unsalted

¼ c raisins

3ish ounces bleu cheese, crumbled

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Wisk dressing ingredients together in the bottom of a large bowl.

Add salad ingredients. Toss to coat!

Serves 4 as a main, 6 as a side.

Sweet Pea & Spring Onion Pasta

gluten free, vegetarian, nut free, soy free, egg free

What You’ll Need:

8-ish ounces brown rice, chickpea or quinoa pasta

2 Tbsp olive oil

2 cloves garlic, minced

1 bunch green or spring onions (whites & greens)

Zest AND juice of 1 lemon

1 c sweet peas

½ tsp sea salt

3-ish ounces shredded parmesan

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Bring a medium pot of lightly salted water to a boil for the pasta.

In the meantime, combine remaining ingredients in a large frying pan. Saute while pasta cooks, allowing

flavors to marry.

Drain pasta. Serve topped with spring goodness & parm! (Great served hot, or at room temperature as a

pasta salad)

Serves 2.

Pineapple Lentil Salad

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

What You’ll Need:

For the dressing:

1/2 tsp cumin

1/2 tsp turmeric 

1 Tbsp fresh gingerroot, minced

1 clove garlic, minced 

Juice of 2 limes

½ c olive oil

2 tsp sea salt 

For the salad:

1 c dried lentils  

½ fresh pineapple, cored & diced 

1 small zucchini, diced

½ cucumber, diced

2 carrots, diced

handful fresh cilantro (about ½ bunch), chopped  

½ bunch green onion OR spring onion

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Cover lentils with lightly salted water. (think like pasta) Bring to a boil and then simmer until tender (about 15 minutes).

While lentils cook, whisk together dressing in the bottom of a large bowl.

Combine salad ingredients into that same large bowl.

Drain and rinse lentils with cool water. Add to the salad & toss with dressing. Boo-yah.

Serves 4 as a main, 6 or more as a side.

Overnight Power Bowls

gluten free, vegetarian, nut free, soy free, egg free, one jar meal

What You’ll Need:

1 quart plain 2% or full fat Greek Yogurt

1 c gluten free rolled oats

2 c frozen blueberries

1 pound fresh strawberries

4 Tbsp REAL maple syrup

4 Tbsp power seeds (see recipe below)

Dash cinnamon

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First, prepare power seed mix by combining the following

in an airtight jar:

½ c ground flaxseed

¼ c sesame seed

¼ c roasted, unsalted pepita

¼ c roasted, unsalted sunflower seed

Divide power bowl ingredients equally into (4) separate glass containers/jars, beginning with yogurt, and ending with a dash of cinnamon. These are great for easy grab and go throughout the week

In the morning, grab from the fridge and dig in with a spoon. #fuelyoself

Serves 4.

Southwest Stuffed Squash

gluten free, vegetarian, soy free, nut free, egg free

What You’ll Need:

4 summer squash, yellow or green

1 can black bean, drained & rinsed

4 ears corn, cut from the cob (about 2 c)

½ pint cherry tomato, halved

½ c ish fresh cilantro

1 tsp chili powder

1 tsp cumin

Salt & pepper to taste

Optional: 1 fresh jalapeno, sliced

4-ish ounces cheddar cheese, shredded

Parchment paper

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Preheat oven toto 350*

Then, slice squash in half lengthwise. Scoop out seeds with a spoon to create little boats.

Line up boats on a parchment paper lined baking sheet. Season with salt & pepper, then pop

into the oven for 15 minutes.

While squash roast, combine beans and veggies in a large bowl. Toss with spices.

Stuff the squash with spiced beans & veggies. Top each with cheddar & jalapeno if desired.

Pop back into the oven for 7 minutes, or until cheese is melted.

Serves 2.

Turmeric Chickpeas

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

What You’ll Need:

For the dressing:

Juice of 1 lemon

2 tsp PURE maple syrup

¾ tsp salt

¼ c olive oil

1 tsp turmeric

For the salad:

2 cans chickpea, drained & rinsed

1 sweet bell pepper, seeded & diced

¼ c -ish fresh cilantro

¼ c raisins

¼ c almond slivers

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Wish together ingredients for dressing in the bottom of a large bowl or glass tupperware.

Add salad ingredients, toss to coat.

Serves 4!

Baked Halloumi

gluten free, vegetarian, nut free, egg free, soy free, one pan meal

What You’ll Need:

1 eggplant, cut in large cubes

1 red onion, sliced into large chunks

1 Tbsp olive oil

Salt & pepper to taste

½ ish pound block halloumi cheese, sliced in half

1 pack Campari tomatoes

parchment paper

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Preheat oven to 375*

Toss eggplant and onion in olive oil, salt and pepper.

Spread evenly on a parchment paper lined baking sheet and pop into the oven for 20 minutes.

Add cheese & whole tomatoes to baking sheet. Pop back into the oven for a final 10-12 minutes, or until tomatoes split.

Serve up roasted veggies with baked cheese & be happy!

Serves 2.

Stuffed Spaghetti Squash

gluten free, vegetarian, nut free, soy free, egg free

What You’ll Need:

1 large spaghetti squash, sliced in half & seeds removed

1 jar marinara (no sugar added)

8-ish ounces full fat or part skim ricotta cheese

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. Roast for about 30 (ish) minutes, or until the meat of the squash shreds like angel hair pasta with a fork!

While squash cooks, heat marinara over medium heat, covered, in a medium saucepan

Scrape the meat of each cooked squash into (2) serving dishes. Top with ricotta, marinara & sprinkle with crushed reds if your heart desires.

Serves 2.

Kale & Sweet Potato Soup

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

What You’ll Need:

1 Tbsp olive oil

¾ large red onion, minced

½ tsp black pepper

2 tsp sea salt

4 c veggie broth

1 c filtered water

1 large sweet potato, diced

8-ish ounces baby kale (or 1 bunch kale, torn from stem)

1 (14.5) ounce can chopped tomato, no sugar added

1 can kidney beans, drained & rinsed

1 box seed crackers

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Saute onion in olive oil, salt & pepper until aromatic.

Add remaining ingredients. Bring a boil, then reduce to a simmer.

Cook for about 25 minutes, or until sweet potatoes are tender.

Ladle into (4) glass Tupperware containers or jars for easy grab & go lunches throughout the week, or store entire pot, covered, in the fridge for quick meals.

Enjoy with seed crackers!

Serves 4.

Spinach & Feta Mini Fritattas

vegetarian, gluten free

What You’ll Need:

1 dozen eggs

(1) 5.5-ish container plain, full fat yogurt

Salt & pepper to taste

1/3 pound baby spinach

½ c kalamata olive, halved

½ c sundried tomato, chopped

4-ish ounces feta cheese

Coconut oil

5 c fruit, any variety

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Preheat oven to 375*

Crack eggs into a large bowl.  Add yogurt, salt & pepper & whisk to scramble.

Then, combine spinach with about 2 inches of water in a large frying pan.  Cook over medium-high heat, stirring often, until spinach is wilted.

Drain cooked spinach & rinse with cool water.  Give spinach a good squeeze (literally!) to release excess water.  Transfer to a cutting board & chop.

Combine olives, sundried tomato & feta in a medium bowl. 

Grease (12) muffin tins lightly with coconut oil.  Divide spinach evenly into each tin, followed by olive mixture. 

Use a ¼ c size measuring cup to top each muffin tin with egg mixture.  Divide any remaining egg equally into each tin.

Pop into the oven for 30 minutes, or until a toothpick slides out clean.  Store in the fridge and serve with fruit for easy grab and go breakfasts all week long!

Serves 5.