Sweet Potato Leek Soup

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

30 minutes or less

What You’ll Need:

2 leeks, whites trimmed, cleaned & sliced into rounds (check out this video if you’ve never done this before!)

1 tsp sea salt

1 Tbsp coconut oil

1 pound (about 4 small or 2 large) sweet potatoes, cubed

1 can full fat coconut milk

1 can filtered water (just fill the empty can of coconut milk, obvi)

1 can water

2 Tbsp red curry paste

OPTIONAL: hemp hearts and a handful of reserved chopped leeks for topping

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Saute leeks in coconut oil & salt in a large soup pot until aromatic.

Add liquid, sweets & curry paste. Bring a boil, cover, then reduce to a simmer. Cook for 20 minutes, or until sweet potatoes are tender.

Remove from heat.  Puree using an immersion blender, or transfer to a traditional blender.  

Top with fixings if desired.  Warms the soul.

Serves 2-3

Fall Harvest Salad

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

40 minutes or less* | batch prep

*bake sweet potatoes ahead of time and cut prep time down to 20 minutes or less

What You’ll Need:

2 medium sweet potatoes

drizzle olive oil

sea salt to taste

For the dressing:

1/2 c olive oil

Juice of 1 large lemon

2 tsp Dijon mustard

2 cloves garlic

1 tsp sea salt

black pepper to taste

For the salad:

1 (7-10oz) bag salad greens, any variety OR 1 head lettuce

1/2 c unsalted pepita

1/2 c dried cranberries

everything bagel seasoning

For serving:

2 avocados, sliced

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Preheat oven to 400*

Rub sweet potatoes with olive oil & salt. Bake for 40 minutes, or until a fork slides out smoothly.

While potatoes bake, combine dressing ingredients into a small blender or food processor. Blend until smooth.

Then, divide salad greens, pepita & cranberries evenly into (4) containers for easy grab and go lunches throughout the week OR into 1 large bowl. Sprinkle generously with everything bagel seasoning.

Dice baked sweet potatoes and divide equally onto each salad.

Top with sliced avocado & prepared dressing just before diving in!

Serves 4.

Spiced Lentil Stuffed Peppers

vegetarian | gluten free | soy free | egg free

30 minutes or less

What You’ll Need:

6 peppers, any variety (sweet bell, poblano, banana, cubanelle…whatever your heart desires!), sliced in half and seeded

Parchment paper

For the spiced lentils:

½ c uncooked whole (not split) lentils

½ c uncooked quinoa

1/8 c almond meal/flour

2 tbsp. ground flaxseed

1 Tbsp. Tamari

1 Tbsp. olive oil

Juice of 1 small or 1/2 large lemon

1/4 tsp sea salt

1/4 tsp black pepper

pinch nutmeg

1/4 tsp chili powder

½ tsp garlic powder

1 tsp dijon mustard

OPTIONAL: 1/4 tsp cayenne pepper (if you like the heat)

4-ish ounces cheddar cheese, shredded

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Preheat oven to 400*

Then, combine the lentils & quinoa with 1 ½ c lightly salted water & a drizzle of olive oil. Prepare in a rice cooker or bring to a boil, then reduce to a simmer until the water is absorbed. (About 15 minutes)

Pop seeded peppers face down into the preheated oven for 12 minutes (just enough time to release some extra moisture)

While everything cooks, mix remaining spiced lentil ingredients/spices in a large mixing bowl. Add cooked

quinoa/lentils. Mix well.

Flip peppers so that they are face up. Generously stuff each pepper with spiced lentils & top with cheese. Pop back into the oven for 12 minutes.

Load up your plate with these stuffed beauties & share with a friend!

(You might have leftover spiced lentils! These freeze well for quick grab and go over pasta or other veggies in the future!)

Serves 2.

Spiced Pumpkin Muffins with Toasted Coconut

gluten free | vegetarian | soy free | dairy free

40 minutes or less | batch prep

What You’ll Need:

2 c almond flour

1 c gluten free rolled oats

2 tsp cinnamon

½ tsp nutmeg

½ tsp ground clove

½ ground ginger

1 tsp baking soda

½ tsp sea salt

3 eggs

1 (14.5oz) pumpkin puree

3 Tbsp coconut oil, plus more for greasing pan

¼ c REAL maple syrup

1 tsp pure vanilla extract

OPTONAL (but highly recommended): 1/4 - 1/2 c unsweetened coconut shreds for topping

For serving: 6 c fruit of choice

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Preheat oven to 350*

Mix dry ingredients in a large bowl. Add wet ingredients. Stir well.

Grease muffin tin lightly with coconut oil or use cup liners. Use a 1/4 c size measuring cup to scoop batter into each compartment. Sprinkle each with coconut if desired.

Bake for 30 minutes, or until a toothpick comes out clean.

Serve muffins with fresh fruit for a perfectly well rounded and satisfying breakfast!

Makes 12 muffins, serving 6

freeze well

Sweet & Sticky Tofu Bowls

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

25 minutes or less

What You’ll Need:

1 block organic, firm tofu, drained, sliced in half lengthwise & cubed

For marinade:

1/4 c Tamari

1 Tbsp honey

For stir fry:

1 bunch swiss chard, chopped

1 sweet bell pepper, any color, sliced into strips

1 Tbsp sesame oil

1/2 c filtered water, divided use

6-8oz rice noodles

1 additional Tbsp sesame oil

everything bagel seasoning

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Combine tofu Tamari and honey in a medium bowl. Toss to coast & set aside.

Then, bring a medium pot of water to a boil for the noodles.

While water heats, place prepared veggies in a large skillet or Wok. Add 1/4 c filtered water and sesame oil. Sauté veggies for 3-4 minutes, or until greens wilt.

Add tofu (marinade and all) to the pan with the veggies. Then add an the additional 1/4 c water. Sauté for 8-10 minutes, or until most of the liquid has cooked down.

While stir fry works its magic, cook rice noodles in the pot you have boiling. Most thai style rice noodles cook in just a few minutes—read your package instructions!

Drain cooked noodles. Return to pot and toss with 1 Tbsp sesame oil.

Serve veggies & tofu over noodles. Top with everything bagel seasoning & be so happy!

Serves 2-3.

Fiery Hot Chocolate

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

10 minutes or less

What You’ll Need:

1 ½ c unsweetened vanilla soy milk

1 Tbsp cocoa powder

½ Tbsp honey, local to your area

1/8 tsp cayenne

Pinch sea salt

1 Tbsp dark chocolate chips

Cinnamon

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Wisk ingredients and heat on the stovetop or in the microwave.

Stir, top with cinnamon & ENJOY!

Serves 1.

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.

Mediterranean Zucchini Bake

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

30 minutes or less

What You’ll Need:

2 medium zucchini, quartered then sliced

2 cloves garlic, sliced

½ tsp sea salt

2 Tbsp olive oil

1/2 pound baby spinach

1/2 red onion, diced

1 large tomato, diced

½ c pitted kalamata olives, halved

1 can chickpea, drained & rinsed

.25 ounces (about 2 Tbsp) fresh oregano, minced

3-4 ounces Parmesan cheese, shredded (about ½ c)

Additional sea salt & black pepper to taste

OPTIONAL: Crushed red pepper

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Preheat oven to 350*

Heat a large skillet or wok on medium high heat. Add prepared zucchini, garlic, olive oil & salt. Sauté for about 5 minutes, stirring often, or until veggies are tender.

Add remaining ingredients (except for cheese!) to hot pan. Stir until spinach wilts (this will seem like a lot of spinach and will take a minute; be patient & trust us!)

Transfer goodness to a baking dish. Top with cheese, sea salt, black pepper & crushed reds if desired. Pop into the oven. Bake for 15 minutes. Share with a friend!

Serves 2.

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

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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.

Mock Tuna

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

20 minutes or less | batch prep

What You’ll Need:

2 cans chickpeas, drained & rinsed

juice of 1 lemon

1/4 c + 2 Tbsp tahini

4 stalks celery, minced

1/2 red onion, minced

2 large dill pickles (or 4 small), minced

2 tsp capers

1 Tbsp pickle juice (literally right from the jar)

1 tsp garlic powder

sea salt & black pepper to taste

OPTIONAL: 2 sheets nori, crumbled/chopped OR 4 tsp Nori Komi rice seasoning *

For serving:

1 head bibb or romaine lettuce

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Place prepared chickpeas in a large bowl. Mash with a potato masher or large fork for desired consistency—there’s no right or wrong here. You do you!

Add remaining ingredients & mix well.

Serve dolloped inside lettuce cups and enjoy like wraps!

Meal prep tip: Divide into (4) containers for easy grab and lunches throughout the week.

*Nori/Nori Komi is seaweed and can be found in the international section of most grocers. This ingredient is optional, but adds a little bit of an ocean essence to more closely resemble tuna. Bonus: it is super nutrient dense and good for you too!

Butternut Squash Bisque

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

30 minutes or less

What You’ll Need:

4 stalks celery, diced

1 small purple onion, chopped

1 Tbsp coconut oil

6 c butternut squash, peeled and diced (1 large fresh peeled & cubed OR 2 bags frozen)

1 can full fat coconut milk

2 tsp sea salt  

1 tsp turmeric  

1 tsp black pepper

1 Tbsp apple cider vinegar  

4 c filtered water  

Optional: Hemp hearts & parsley to garnish

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Sauté celery, onion & celery in a large soup pot with coconut oil until aromatic.   

Add remaining ingredients.  Bring to boil, reduce to a simmer, cover & cook an additional 20 minutes, or until squash is tender.   

Remove from heat.  Puree using an immersion blender, or transfer to a traditional blender.  

Top with fixings if desired.  Warms the soul.

Serves 3.

Loaded Baked Potato Nachos

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

40 minutes or less

What You’ll Need:

For seasoning:

½ tsp cumin

½ tsp chili powder

½ tsp garlic powder

½ tsp onion powder

Salt and black pepper to taste

Optional: ¼ tsp cayenne pepper

For the nachos:

2 large baking potatoes, sliced into thin rounds (think like thick cut potato chips)

1 broccoli crown, broken into small florets OR 1/2 (10-12oz) bag florets

prepared seasoning ^

2 Tbsp olive oil

parchment paper or a silicone mat

1 can black beans, drained & rinsed

1 large tomato, minced

1/2 red onion, minced

1 pepper, hot or sweet, minced

4ish ounces cheddar cheese (about 3/4 c), shredded

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Preheat oven to 425*

Toss potatoes & broccoli in oil & seasoning evenly to coat. Spread evenly, but close together, on baking sheet lined with 1 parchment paper or a silicone mat. Pop into the oven for 20 minutes.

Top roasted veggies with beans, veggies & cheese. 

Return to the oven for 8-10 minutes, or until cheese has melted.

Share with a friend!

Serves 2 as a main, more as a side.

Lemon Broccoli Alfredo

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

20 minutes or less

What You’ll Need:

2 cups brown rice, quinoa or chickpea pasta

1/2 tsp garlic powder

1 large head broccoli, broken into florets OR 1/2 (10-12oz) bag florets

For the sauce:

1 (4oz) log goat cheese

2/3 c warm, filtered water

zest AND juice of 1 lemon

1/2 tsp sea salt

OPTIONAL: crushed red pepper

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Add a pinch of salt and garlic powder to a large pot (use a larger pot than you need — you’ll need this water later!) to a boil for the pasta & cook according to package instructions.

Break broccoli florets into a colander and set aside in the sink for now.

Drain pasta SLOWLY over broccoli and allow to sit for a few minutes to flash steam.

Combine ingredients for the sauce in the empty pot. Stir constantly until goat cheese has melted.

Add broccoli and pasta to pot. Toss to coat. Sprinkle with crushed red pepper if desired.

Dive in and be soooooo glad you did!

Serves 2.

Thai Peanut Overnight Oats

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

10 minutes or less | batch prep

What You’ll Need:

1 can light coconut milk

2 c gluten free rolled oats

Pinch salt

4 tsp honey, local to your area

Sprinkle cinnamon

For serving:

½ c peanuts, dry roasted & unsalted for

4 c fresh fruit of choice

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

Pop into the fridge, covered. Let sit overnight.

Sprinkle with peanuts just before serving. Enjoy cold, or reheat in the microwave before diving in. Serve with 1 c fresh fruit of choice!

Store in the fridge for up to 5 days!

Serves 4.

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Vegan Chocolate Peanut Butter Mug Cake

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

5 minutes or less

What you’ll need:

1 Tbsp coconut oil, melted

3 Tbsp unsweetened almond milk

dash sea salt

1/4 tsp baking powder

3 Tbsp cocoa powder

1 Tbsp sugar

1 Tbsp peanut butter, no sugar or extra oils added

2 Tbsp ground flaxseed

1 Tbsp dark chocolate chips for topping

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Melt coconut oil in a small bowl or mug in the microwave (15-30 seconds).

Whisk remaining ingredients directly to the bowl/mug. Pop back into the microwave on high for 1 1/2 minutes.

Top with chopped chocolate chips before diving in if desired!

Serves 1.

Potsticker Stir Fry

vegetarian | gluten free* | dairy free | vegan

30 minutes or less

What You’ll Need:

I 20-24 ounce box frozen vegetable potstickers or dumplings*

*Potstickers/dumplings are sometimes made with wheat wrappers. To keep it gluten free, look for rice wrappers on the ingredient label.

½ Tbsp coconut oil

½ c filtered water

1 purple onion, minced

1 inch hunk fresh ginger root, minced

1 additional Tbsp coconut oil

2 Tbsp sesame oil

1 sweet bell pepper, sliced in strips

1 small cabbage, sliced thin

6-8 ounce bag snow peas (about 2 c)

¼ c Tamari

2 Tbsp filtered water

Juice of 1 lime

OPTIONAL: Sesame seeds

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Place frozen potstickers in a large frying pan, flat side down.

Add coconut oil & water to pan. Cover and turn on medium-high heat. You’ll cook these for about 8 minutes, or until water evaporates!

While potstickers cook, combine remaining ingredients for stir fry in a separate large frying pan or wok. Stir veggies as you sauté for 6-8 minutes.

Serve potstickers over stir fry. Top with sesame seeds if your heart desires!

Serves 3.

Summer Hash with Over-easy Eggs

vegetarian | gluten free | dairy free | soy free

25 minutes or less

What You’ll Need:

4 medium red, white or blue potatoes (or 2 baking potatoes), diced '

1 large zucchini, diced

2 Tbsp coconut oil

salt & pepper to taste

1 bag (about 4oz) baby spinach

4 eggs

additional 1/2 Tbsp coconut oil

salt & pepper to taste

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The smaller you dice your veggies for the hash, the more quickly it will come together!

Combine prepared potatoes & zucchini with coconut oil, salt and pepper to taste in a large frying pan over medium-high heat. Saute for about 10 minutes, or until potatoes are tender.

Add spinach by the handful, stirring constantly as it wilts. Transfer veggie hash to a plate for now.

Melt 1/2 Tbsp additional coconut oil into the same frying pan. Crack eggs directly into the pan and cook to your liking—They are perfect cooked over-easy for this dish--but do what you love!

Serve eggs over veggie hash, and be happy!

Serves 2.

Summer Lentils

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

30 minutes or less

What You’ll Need:

For the dressing:

½ tsp cumin

½ tsp turmeric 

1 Tbsp fresh ginger root, minced

1 clove garlic, minced 

Juice of 2 limes

½ c olive oil

2 tsp sea salt 

For the salad:

1 c dried lentils

2 fresh peaches, pitted & diced 

1 small zucchini, diced

1 cucumber, diced

½ ounce fresh basil, chopped  

½ bunch green onion, chopped

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Cover lentils generously with water (think like you’re cookng pasta). Add a pinch of salt& 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 & rinse cooked lentils with cool water. Toss everything with dressing at the bottom of the bowl. Boo-yah.

Serves 2.

Chop Salad with Bleu

vegetarian | gluten free | egg free | nut free

20 minutes or less

What You’ll Need:

For the dressing:

½ c olive oil

½ c balsamic vinegar

2 Tbsp honey, local to your area

Salt & pepper to taste

For the salad:

1 large head lettuce, chopped

4 carrots, diced

4 stalks celery, diced

2 c shelled edamame

1 broccoli brown, finely chopped

½ pint cherry tomato, quartered

4-6oz block bleu cheese, crumbled

Fresh ground black pepper

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Combine salad dressing ingredients in a jar. Shake to mix!

Prepare salad ingredients and toss together. Divide equally into (4) separate containers for easy grab and

go throughout the week OR combine all ingredients in one large bowl to share. Toss with dressing just

before serving.

Serves 4

Avocado Smeared Pancakes with Greens

gluten free | vegetarian | dairy free | soy free | nut free | dairy free

25 minutes or less

What You’ll Need:

For the pancakes:*

1/2 c ground flaxseed

1 tsp baking powder

1/2 tsp paprika

1/4 tsp celery salt

pinch sea salt

2 Tbsp coconut oil, melted

1/4 c filtered water

4 eggs

For the salad dressing:

3 Tbsp olive oil

2 Tbsp red wine vinegar

3 Tbsp capers

2 tsp PURE maple syrup

For the salad:

1 (5oz) bag salad greens, any variety OR 1 small head of lettuce

2 Tbsp sunflower seeds

Toppings for pancakes:

1 large tomato, sliced

1 ripe avocado

OPTIONAL (but highly recommended): everything bagel seasoning

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Make pancakes by mixing dry ingredients in a large bowl. Add wet ingredients & begin whisking immedatley with a fork. Batter will be a little lumpy--totally normal!

Preheat large frying pan or griddle to medium/medium-high heat.

Pour 1/3 c scoops of batter into preheated griddle.pan. Flip when bubbles begin to form! Repeat until batter is gone (makes about 4 cakes)

Prepare salad dressing by whisking ingredients together in the bottom of a large salad bowl. Add salad greens & sunflower seeds, toss to coat.

Smear prepared pancakes with avocado, tomato slices & top with everything bagel seasoning. Pick up and eat just like toast!

Serves 2.

*If you’re in a pinch, use your bread of choice for avocado smearing!