Roasted Beet Salad

vegetarian | gluten free | egg free | soy free

40 minutes or less* | batch prep

*Reduce prep time to under 20 minutes by roasting beets ahead of time, or buying peeled, cooked beets from the produce section of your grocery store.

What You’ll Need:

2 bunches fresh red or golden beets

parchment paper or a silicone mat

8 ounces soft goat cheese

1 c pecans

2 (5-7oz) bags baby salad greens, any variety

For the dressing:

3/4 c olive oil

1/2 c balsamic vinegar

2 Tbsp local honey

1 shallot

1/2 tsp sea or Himalayan salt

1/2 Tbsp Dijon mustard

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If roasting beets, preheat oven to 400*.

Remove beets from greens, rub with olive oil & sea salt. Place whole beets in a roasting pan lined with parchment paper or a silicone mat & cook for about 45 minutes, or until a fork slides out smoothly. Just like baking a potato! (You can do this up to 5 days ahead of time to have on a hand for a quick meal.)

While beets roast, combine ingredients for salad dressing in a blender or small food processor. Pulse until creamy.

DIvide salad ingredients equally between (4) containers for quick grab & go throughout the week, or combine into one large serving bowl to share.

Slice cooked beets and add to salads. Drizzle with balsamic dressing just before serving.

Serves 4.

Kale Salad with Tahini Drizzle

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

40 minutes or less*

*Baking sweet potatoes ahead of time cuts down prep to under 20 minutes

What You’ll Need:

For the salad:

2 medium sweet potatoes

1 bunch kale, torn from stem OR 1 (5-7oz) bag baby kale

1/2 bag slaw mix, any variety OR 1/2 small cabbage, sliced thin

For the spiced chickpeas:

1 can (15oz) chickpeas, drained & rinsed

1/4 tsp black pepper

1/4 tsp paprika 

1/2 tsp sugar 

1/2 tsp olive oil 

OPTIONAL: 1/4 tsp cayenne pepper

For the dressing: 

juice of 1 lemon

1 Tbsp tahini

½ Tbsp white miso paste

2-4 Tbsp warm, filtered water 

1 Tbsp sesame seeds

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Preheat oven to 375*

Pierce potatoes with a fork. Rub with olive oil & sea salt. Bake for 30-40 minutes, or until a fork slides out smoothly (do this up to 5 days ahead of time!)

While potatoes bake, toss chickpeas with spice blend & olive oil in a large bowl.

If using large leaf kale, tear kale from stems & massage (literally!) through your fingers, into a large salad bowl.  Toss with cabbage.

Prepare dressing by combining lemon juice, tahini, miso and water in a small blender or food processor.  Add water to desired consistency. 

Cube baked sweet potatoes, add to big ‘ol salad bowl. 

Drizzle with dressing & sprinkle with sesame seeds just before serving!

Serves 2.

Coconut Ginger Latte

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

10 minutes or less

What You'll Need:

1-ish c coffee (we buy whole bean in bulk from @Ohio Pyle Coffee Roasters or @Camp 4 Coffee Roasters.  Both ship!)

1 tsp unrefined coconut oil

1/4 tsp ground ginger

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Combine fresh brewed coffee, oil and ginger in a blender.  Pulse until frothy.  Pour and enjoy!

Cherry & Kale Power Bowl

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

30 minutes or less

What You’ll Need:

3/4 c brown rice

For the dressing:

1/4 c Tbsp olive oil

2 Tbsp red wine vinegar

1 tsp stone ground mustard

For the bowl:

1 (5-7oz) bag baby kale

1/2 c frozen cherries, defrosted

4 oz block bleu cheese

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Combine rice with 1 1/2 c lightly salted water & cook on the stovetop or a rice cooker according to package instructions.

Whisk dressing ingredients together in the bottom of a large bowl. Add kale, cherries & bleu. Toss to coat.

Divide salad evenly into (2) big ‘ol bowls. Top with hot, cooked rice and dive in!

Serves 2.

Sweet Potato Bowl with Garlic Tahini

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

45 minutes or less*

*Bake the sweet potatoes ahead and cut prep time down to 20 minutes or less!

What You’ll Need:

2 large sweet potatoes

1/2 pound baby spinach

½ c kalamata olives, halved

1 can chickpeas, drained & rinsed

½ tsp cumin

½ tsp coriander

½ tsp paprika

¼ tsp cinnamon

¼ tsp sea salt

½ Tbsp olive oil

For the drizzle:

4 cloves garlic

¼ c olive oil

½ tsp sea salt

Juice of 1/2 large lemon

1 Tbsp tahini

1 Tbsp honey, local to your area

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Preheat oven to 375*

Pierce potatoes with a fork. Rub with olive oil & sea salt. Bake for 30-40 minutes, or until a fork easily slides out.

While potatoes bake, 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 & set aside. 

Prepare spiced chickpeas by tossing with spices & olive oil.  Set aside!

Finally, prepare garlic tahini drizzle by combining ingredients in a small food processor or blender.  Puree until smooth.

Press excess water from spinach now that it is cool.

You can build these bowls just like a loaded baked potato, OR by cubing baked sweets.  Either way you choose, top with cooked spinach, sliced olives & spiced chickpeas.  Drizzle with garlic tahini & dive in!

Serves 2.

Red Thai Curry Noodles

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

What You’ll Need:

1 (8oz) package rice noodles

3 Tbsp sesame oil

2 inch piece ginger root, minced

2 c mixed frozen vegetables (peas, carrots, corn & green beans are great for this, but whatever you like is perfect!)

2 broccoli crowns, broken into florets

¼ c filtered water

½ tsp raw sugar

3 Tbsp red curry paste

2 Tbsp coconut oil

Pinch sea salt

¼ c unsalted peanuts

1 (8oz) package bean sprouts

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

Then, heat sesame oil in a large frying pan or Wok. Add ginger & saute until aromatic.

Add veggies, water, sugar & curry paste. Cook, stirring often, for about 5 minutes, or until broccoli turns bright green.

Drain cooked noodles & return to pasta pot. Toss in coconut oil & sea salt.

Portion noodles & stir fried veggies into (2) big bowls. Top generously with bean sprouts & peanuts, then dig in!

Serves 2. .

Kale & Rice Soup

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

What You’ll Need:

2 Tbsp olive oil

1 purple onion, minced

2 large carrots, minced

3 stalks celery, minced

3 c veggie stock, no sugar added

4 c filtered water

2/3 c brown rice

½ pound (or I bunch, torn from stem), kale

2 tsp sea salt

1 tsp oregano

1 bay leaf

3/4 tsp black pepper

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Sauté onion, carrot & celery in olive oil in a large soup pot until aromatic.

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

Cook for 30 minutes, or until rice is tender.

Ladle this hearty soup into (4) glass containers for easy grab & go lunches throughout the week OR pop pot directly into the fridge for a quick mid week dinner.

Remove & discard the bay leaf as you come across it :)

Serves 4 as a main, more as a side.

Smokey Sheet Pan Veggies with Tofu

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

What You’ll Need:

1 block organic, extra firm tofu, sliced in half lengthwise & pressed*

1 pound brussel sprouts, bottoms trimmed & halved

1 pound fingerling or tiny baby potatoes

For the spice mix: 1 Tbsp fresh thyme, minced

1 tsp paprika

1 tsp chili powder

1 tsp sea salt

2 Tbsp olive oil

1 Tbsp PURE maple syrup

2 Tbsp apple cider vinegar

1 Tbsp dijon mustard

Parchment paper or a silicone mat

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Preheat oven to 425*

Slice tofu in half lengthwise. Press by layering on a plate: tea towel, tofu, tea towel, another plate. Press on the top plate with light pressure & set aside.

While tofu presses, combine ingredients for the spice mix at the bottom of a large bowl (choose one with a lid if you have it!)

Cut tofu into bite size cubes. Toss into bowl with spice mix. Add halved veggies & shake or stir to coat.

Spread goodness evenly onto a sheet pan lined with parchment paper or silicone mat. Pop into the oven for 30 minutes.

Serve right off the pan. Share with a friend!

Serves 2 as a main, more as a side.

Kale Chop

vegetarian, gluten free, soy free, egg free

What You’ll Need:

For the salad: 2 bunches kale, torn from stem OR 12-ish ounce container baby kale

2 large carrots, shaved into ribbons

5-ish ounces (about 1 c) Manchego cheese, shaved

2 cans chickpea, drained & rinsed

½ c Marcona almonds

½ c dried cranberries

For the dressing:

Juice of 2 lemons

2 Tbsp Dijon mustard

2 Tbsp honey, local to your area

2/3 c olive oil

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If using large leaves of kale, tear from stem into small pieces & massage (literally!) through your fingers as you drop each piece into a large bowl.

Use a vegetable peeler to shave both carrots & cheese into the bowl.

Toss & divide mixture evenly among (4) containers for easy grab & go lunches throughout the week OR share & serve from the large bowl!

Add chickpeas, almonds & cranberries.

Prepare dressing by combining ingredients in a jar. Shake to mix. Dress salad just before serving!

Serves 4 as a main, more as a side.

Broccoli & Sundried Tomato Pasta

gluten free, vegetarian, nut free, soy free

What You’ll Need:

2-ish cups dry brown rice, quinoa or chickpea pasta

2 broccoli crowns, broken into florets

4 ounce-ish log soft goat cheese

¾ c warm, filtered water

½ tsp sea salt

2/3 c sundried tomato, chopped

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

Meanwhile, break broccoli into florets. Set into a large colander in the sink.

Cook pasta according to package instructions.

Drain cooked pasta SLOWLY over broccoli to flash steam. Leave in the sink while preparing the sauce:

Stir goat cheese, water, salt & sundried tomatoes together in the empty pasta pot. Stir constantly, until you have a light, creamy sauce. Stir in cooked pasta & broccoli. Share with a friend!

Serves 2.

Salad with Seeds & Sprouts

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

What You’ll Need:

For the salad:

1 ½ c dry, whole lentils OR 2 cans lentils, drained & rinsed

2 bags baby salad greens, any variety

1 container sprouts, any variety

½ red onion, thinly sliced

½ pint cherry tomato, sliced in half

1 c unsalted pepita seed

1 c unsalted sunflower seed

For the dressing:

½ c olive oil

½ c white balsamic vinegar

.25 oz fresh thyme

Juice of 2 lemons

¼ tsp salt

Black pepper to taste

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Combine lentils with 3-4 c lightly salted water & a drizzle of olive oil. Bring to a boil, reduce to a simmer & cover. Cook until lentils are tender. (About 15 minutes).

While lentils cook, prepare salad dressing by combining ingredients in a jar. Shake to mix.

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

Finally, rinse drain cooked lentils & rinse with cool water. Add to salad(s). Toss with dressing just before serving!

Serves 4.

Sweet Potato & Raisin Muffins

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

What You’ll Need:

2 c gluten free rolled oats, split into (2) 1c portions

1 tsp cinnamon

1 tsp baking soda

1/2 tsp sea salt

2 Tbsp ground flax

1/4 c coconut oil, melted

1/4 c pure maple syrup

1/3 c raisins

2 sweet potatoes, diced

parchment paper or silicone mat

1 c unsweetened vanilla almond milk

6 c fruit of choice

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What you’ll do:

Preheat oven to 400*

Toss potatoes with a drizzle of olive oil & pop into the oven for 25-30 minutes, or until a toothpick slides out smooth. {Do this this up to 5 days ahead of time!}

Meanwhile, pulse 1 c oats in a food processor or blender until the texture of course flour. Transfer to a large bowl. Add remaining cup of whole oats & dry ingredients. Mix well.

Add coconut oil. syrup & raisins to bowl with dry ingredients. Stir.

Remove cooked potatoes from oven. Reduce heat to 375*

Drop potatoes into the food processor. Add milk & puree until smooth. Transfer to the large bowl & stir well with other ingredients.

Scoop prepared batter evenly into (12) muffin tins.

Pop back into oven for 25 minutes, or until a toothpick comes out clean.

These muffins are delicate while hot, so allow to fully cool before sliding out of your muffin tin!

Enjoy with a serving of fruit for perfectly well rounded breakfasts all week long.

Makes 12 perfect muffins, serving 6.

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.

Triple Green Ceasar

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

What You'll Need:

½  pound baby spinach

1 small head romaine, chopped

1 small bag baby kale

4 Tbsp capers

4 ounces (about 1c) parmesan cheese, shredded

Parchment paper

For the dressing:

½  c olive oil

½  tsp sea salt

½  tsp stone ground mustard

Juice of ½ large  lemon

2 cloves garlic

Black pepper to taste

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Preheat oven to 350*

Line a baking sheet with parchment paper.  Make parmesan crisps by dolloping heaping 1-2 Tbsp size mounds of cheese into the paper.  Leave about 2 inches between each—they will spread as they melt!  Pop into the oven for 12 minutes.

While crisps bake, mix greens & capers into a large salad bowl OR divide evenly into (4) containers for easy grab & lunches throughout the week. 

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

Allow parmesan crisps to cool.  Break crisps over greens.  Toss with dressing just before serving. 

Serves 4 as a main, more as a side.

Banana Chip Oven Pancake

gluten free | vegetarian | soy free

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 banana, sliced thin

2 Tbsp dark chocolate chips*

4 c fruit of choice

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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 banana & chocolate chips & 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.

*Always read ingredient labels and check for allergens

Almond Butter Cup Oats

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

What You’ll Need:

2 c gluten free rolled oats

4 Tbsp honey, local to your area

4 Tbsp cocoa powder

8 Tbsp hemp hearts

8 Tbsp ground flaxseed

4 Tbsp almond butter, no sugar added

2 c unsweetened vanilla almond milk

4 c fruit of choice

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Divide ingredients (except for fruit!) equally into (4) containers for easy grab & go breakfasts all week long OR combine in one larger bowl. Store in covered in the fridge for up to 5 days.

Serve with a piece of fruit!

Serves 4.

Loaded Avocado Toast

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

What You’ll Need:

4 slices sprouted, gluten free bread* (we love Canyon Bakehouse!)

2 avocados, halved

1/4 bag slaw mix, any variety

1 tomato, sliced

1 sweet bell pepper, sliced

2 Tbsp hemp hearts

*If your body does well with gluten, any sprouted grain bread works for this toast! Always read ingredient labels to check for allergens.

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Toast bread.

Meanwhile, prepare veggies. Smear ingredients onto each slice of toast in order of appearance; avocado, cabbage, tomato, pepper. Sprinkle each with hemp hearts hearts.

It’s like love at first sight.

Serves 2.

Tabouleah

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

What You’ll Need:

1/2 c dry quinoa

1/3 c olive oil

juice of 1 lemon

salt & cracked pepper to taste

1 large bunch parsley, chopped

1 bunch fresh mint, chopped

1 bunch green onion, chopped

1 pint grape or cherry tomatoes, halved

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Comine quinoa with 1 c lightly sated water in a medium saucepan or rice cooker. Cook for about 15 minutes, or until all liquid is absorbed.

While quinoa cooks, prepare other ingredients & combine in a large bowl. Toss cooked quinoa into the mix.

Divide equally into (4) containers for easy grab & go lunches throughout the week OR dive right in.

Serves 4 as a main, more as a side.

Vegetable Provicial

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

1 Tbsp olive oil

3 shallots, minced

1 carrot, chopped

1 large celery stalk, chopped

28 oz can tomatoes

1 small potato, diced

8 c filtered water

1 (15.5oz) can great Northern beans, drained & rinsed

4-ish c green beans, chopped (fresh or frozen)

1 tsp black pepper

2 tsp salt

½ pound fresh baby spinach

For the pistou:

2 c fresh basil, chopped

2 cloves garlic, minced

1/4 c olive oil

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Saute shallot, carrot & celery in olive oil until aromatic.

Add tomatoes, potato, water, white beans, green beans, salt

& pepper. Bring to a boil and reduce to a simmer for about 15 minutes.

Meanwhile, make pistou by mixing basil, garlic & olive oil in a small food processor or blender until smooth. Set aside.

After soup has simmered, stir spinach & prepared pistou.

Cook for an additional 5 minutes.

Turn off heat. Spoon into (5) separate glass containers for easy grab & go lunches all week long, or once soup has cooled, store pot covered in fridge for quick dinners!

Serves 5.

Fennel & Raspberry Salad

gluten free | vegetarian | soy free | egg free

25 minutes or less | batch prep

What You’ll Need:

For the quinoa:

1 shallot, minced 

½ c uncooked quinoa

1.5 c veggie broth 

1 Tbsp olive oil

For the dressing:

zest AND juice of 1 lemon

.25oz fresh oregano, leaves chopped (about 2 Tbsp)

1/2 c olive oil

For the salad:

8-12oz bag salad greens, any variety OR 1 large head lettuce, chopped

12 ounces fresh raspberries

1 fennel bulb, thinly sliced

1 bunch green onions or chives, chopped

1 c silvered almonds

4oz log soft goat cheese, crumbled

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Combine shallots, quinoa and veggie broth in a large saucepan. Bring to a boil, and then simmer for about

15 minutes, or until liquid is absorbed. 

Meanwhile, combine salad ingredients in a jar. Shake to combine.

Then, prepare salad ingredients, dividing equally into (4) separate containers for easy grab and

go throughout the week OR combine all ingredients in one large bowl to share. Allow quinoa to cool slightly before adding to salad! (Do this up to 5 days ahead of time and store covered in the fridge!)

Toss with dressing just before serving.

Serves 4.