Butternut Parmesan

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

30 minutes or less

What You’ll Need:

1 butternut squash peeled, seeded & sliced into "steaks"

2 Tbsp olive oil

1 tsp sea salt

25oz fresh thyme leaves minced

sea salt & black pepper to taste

Parchment paper or a silicone mat

3 ounces about ½ c finely shredded/grated parmesan cheese

Optional (if serving as a main):

1 1/2 cups brown rice quinoa or chickpea pasta

Juice of 1 small lemon

1 additional Tbsp olive oil

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Preheat oven to 475*

Preparation tip: Use a vegetable peeler to peel whole squash. Then, slice off top & bottom & scoop out seeds. Stand upright to slice into half inch "steaks"

Drizzle prepared squash with olive oil & spices. Spread evenly onto a sheet pan lined with parchment paper or silicone mat & pop into the oven for 22 minutes, or until a fork slides out smoothly.

If preparing pasta, bring a medium pot of lightly salted water to a boil for the pasta & cook according to package directions. Drain & return to pan, toss with lemon juice, olive oil & salt.

Sprinkle roasted squash hot out of the oven with parmesan & pop back into the oven for 3 minutes. Serve parmesan squash over pasta as a main, or share as a side.

Serves 2 as a main, more as a side

Vegan Pumpkin Cheesecake

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

Prep time: overnight* + 4-h cooled before serving

What You’ll Need:

2 c raw, unsalted cashews

1 can pumpkin puree (NOT pumpkin pie filling)

1/3  c coconut oil, melted 

½  c pure maple syrup 

juice of 2 lemons 

1 tsp pure vanilla extract 

1 tsp sea salt 

½  tsp cinnamon

½  tsp nutmeg 

This recipe is designed to be crustless, but if you have a favorite pie crust (whether home made or store bought), use this as filling!

For serving:

OPTIONAL TOPPINGS:  cocoa powder and/or ¼  c raw macadamia nuts, crushed

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* I know, I know. Soaking nuts sounds weird!  Trust me.  Place the 2 c raw cashews in a glass container, cover generously with filtered water & sit at room temp overnight. 

Drain & rinse cashews with cool water.

Combine all ingredients (except for toppings) in a food processor until smooth.

Use a spatula to transfer to a standard size pie pan.

Pop in fridge for 4-6 hours.  

Remove from fridge just before serving.  Sprinkle with cocoa powder and/or macadamia nuts if desired.

Serves 6.

Cruciferous Crunch

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

20 minutes or less | batch prep

What You’ll Need:

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

1 bag slaw mix, any variety

2 c shelled edamame, thawed

1 1/2 c dried cranberries

1/2 c sunflower seeds

For the dressing:

Zest AND juice of 2 lemons

2 Tbsp pure honey, local to your area

1 tsp sea salt

1/2 c olive oil

Fresh ground pepper to taste

OPTIONAL: ½ tsp crushed red pepper

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

Tear kale from woody stem & (literally!) massage through your fingertips as you go. Divide salad ingredients evenly between (4) containers for easy grab and go lunches throughout the week OR combine in one large bowl to share.

Toss with dressing just before serving!

Serves 4 as a main, more as a side

Spiced Lentil Tacos

vegetarian | gluten free | egg free | soy free

30 minutes or less

What You’ll Need:

For the spiced lentils:

½ c lentils

1/4 c quinoa

1/8 c almond meal/flour

2 tbsp. ground flaxseed

1 Tbsp. Tamari

1 Tbsp. olive oil

Juice of 1 small 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

For the slaw:

1/2 cabbage, shredded OR 1/2 bag slaw mix, any variety

5oz container full fat, plain Greek yogurt

2 Tbsp apple cider vinegar

1 Tbsp honey

1/2 Tbsp dijon mustard

pinch of celery salt

1 Tbsp sesame seeds

For serving:

6 corn tortillas

1 avocado, sliced

fresh cilantro, chopped

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Combine lentils & quinoa with 1 ½ c water & a drizzle of olive oil. Bring to a boil, and simmer until the water is absorbed. (About 15 minutes)

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

Then, prepare slaw by combining all ingredients in a medium bowl.

Add cooked lentils/quinoa to spiced lentil mixture, mix well.

*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!

Load up each tortilla with prepared slaw, spiced lentils, cilantro & avocado. You will be so glad you did!

Serves 2.

Hearty Vegetable Soup

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

40 minutes or less | batch prep

What You’ll Need:

3/4 large onion, chopped

2 carrots, chopped (about a ten baby carrots)

4 celery stalks, chopped

2 Tbsp olive oil

1 quart (4c) veggie stock, no sugar added

2 c filtered water

1 bunch kale, torn from stems

1 bunch fresh parsley, chopped

1/2 c quinoa, uncooked

1 large sweet potato, cubed

1 c corn, frozen, canned or fresh from the cob, no sugar added

½ small cabbage OR 1/2 bag slaw mix, any variety

1 (28) ounce can tomatoes 

2 tsp sea or Himalayan salt

Black pepper to taste

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Sauté onion, celery & carrots with a drizzle of olive oil in a large soup pot until aromatic.  

Add remaining ingredients.  

Bring to a boil, reduce to a simmer & cover. Cook for about 25 minutes, or until potatoes are tender!

Divide into (5) containers for easy grab and go lunches throughout the week or pop the lid back on the pot, cool, and stick into the fridge for an easy mid week meal.

Serves 4-5 as a main, more as a side.

freezes well.

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

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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

Vegetarian Cobb Salad

vegetarian | gluten free | soy free | dairy free*

30 minutes or less

What You’ll Need:

For the “bacon”

1 c thick, unsweetened coconut shreds

½ Tbsp olive oil

1 Tbsp Tamari

½ tsp paprika

½ Tbsp honey, local to your area

½ tsp liquid smoke (if you can’t find this, don’t stress!)

Pinch sea salt

Parchment paper

For the honey mustard dressing;

1 tsp Dijon mustard

1 tsp stone ground mustard

Zest AND juice of 1 lime

¼ c olive oil

2 tsp honey, local to your area

For the salad:

1/2 (6-8oz) bag baby salad greens, any variety

1/2 pint cherry tomato, halved

¼ red onion, sliced thin

1 avocado, sliced

Everything Bagel Seasoning

OPTIONAL: 4-ish ounces bleu cheese, crumbled*

3 eggs, hardboiled

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Bring a medium pot of water to a boil for the eggs.

Then, preheat oven to 325*

Mix ingredients for “bacon” in a medium bowl, toss to coat. If you can’t find liquid smoke, no biggie, just omit! Spread evenly on a baking sheet lined with parchment paper & pop into the oven for 6 minutes.

.While coconut transforms, combine ingredients for dressing a small food processor or blender. Pulse & set aside.

When timer goes off for the bacon, remove, stir & pop back into the oven for a final 4 minutes, then set aside to cool.

Slowly spoon eggs into boiling water & boil for 9 minutes.

While eggs cook, prepare salad ingredients & divide among 2 plates.

Rinse cooked eggs with cold water. Peel, slice in half & add to salads.

Sprinkle each salad with Everything But The Bagel Seasoning, prepared “bacon” & honey mustard dressing.

You will be SO happy that you did!!

Serves 2 as a main, 4 as a side.

*omit bleu cheese to make it dairy free

Rice Bowls

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

25 minutes or less

What You’ll Need:

3/4 c brown rice

1/2 small bunch cilantro, chopped

1/2 pint cherry tomatoes, halved

1 pepper, any variety, sweet or hot, chopped

1/2 (6-8oz) bag salad greens, any variety OR 1/2 head lettuce, chopped

1 can black beans, drained & rinsed

1 Tbsp olive oil

Salt and pepper to taste

1 avocado, sliced

OPTIONAL: Sriracha

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Prepare rice on the stovetop or in a rice cooker per package instructions.

While rice cooks, prepare veggies & beans toss into a large bowl. Toss with olive oil, salt, pepper.

Dump hot rice over, giving everything a light steam. Toss. Serve right from the bowl, topped with Sriracha is desired/

Serves 2

Sheet Pan Sweet Potato & Kale Salad with Tahini Drizzle

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

40 minutes or less*

*Roasting the sweet potatoes for 20 minutes ahead of time cuts prep time to under 20 minutes

What You’ll Need:

2 sweet potatoes (1-1 1/2 lbs total), cut into 1 inch cubes

2 Tbsp olive oil

2 Tbsp pure maple syrup

parchment paper or a silicone mat

sea salt & pepper to taste

1 bunch kale, torn from stem

1/2 c pecans

2 additional Tbsp olive oil

For the dressing:

juice of 1 lemon

2 Tbsp tahini

4 cloves garlic

2-4 Tbsp warm, filtered water 

For serving:

2 Tbsp raisins

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Preheat oven to 400*

Toss cubed sweets in olive oil & maple syrup. Spread evenly onto a sheet pan lined with parchment paper. Sprinkle with salt & pepper then roast for 20 minutes.

While potatoes roast, tear kale from woody stem into a large bowl. Toss with pecans & additional 2 Tbsp olive oil & set aside.

When timer dings, add prepared kale & pecans to roasting pan with potatoes. Spread evenly over potatoes & pop back into the oven for 15 final minutes.

Then, combine ingredients for dressing in a small food processor or blender. Puree until smooth.

Drizzle sheet pan goodness with dressing and sprinkle with raisins before diving in. You really just have to trust us here.

Serves 2.

Black Bean Chili

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

30 minutes or less

What You’ll Need:

1 onion, minced

3 cloves garlic, minced

1 sweet bell pepper, any color, minced

2 Tbsp olive oil

3 cans black beans, drained & rinsed

1 (15oz) jar salsa verde OR 1 large green tomato, chopped

1 (15oz) can tomato, no sugar added

1 can filtered water (just fill up one of your empty bean cans to measure!)

2 tsp sea salt

2 tsp cumin

1 tsp paprika

2 tsp chili powder

OPTIONAL: 1 jalapeno, seeded if desired & minced

For serving:

corn tortilla chips

2 avocados, sliced

OPTIONAL: 1 additional jalapeno, sliced thin

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Sauté pepper, garlic & onion in olive oil until aromatic.

Add remaining ingredients. Bring to a boil, then reduce to low heat & simmer for 20 minutes to allow flavors to marry.

Divide into (4) containers for easy grab and go lunches throughout the week, or pop the lid back on the pot, cool, and stick into the fridge for a quick weeknight meal.

To serve, top with sliced avocado., sliced jalapeño if you like extra heat, and a handful of tortilla chips.

Serves 4

Pumpkin Spice Oats

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

15 minutes or less + overnight | batch prep

What You’ll Need:

 2 c gluten free rolled oats

1 (15.5oz) can pumpkin puree (NOT pumpkin pie filling!)

2 c unsweetened vanilla almond milk

4 Tbsp chia seeds

2 tsp cinnamon

6 Tbsp PURE maple syrup

Dash sea salt

OPTIONAL: 

1 apple, cored & cut into chunks

½ c pecans, chopped

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Divide ingredients equally into (4) glass containers OR combine everything in one large bowl.  Mix well.

 Cover & pop into the fridge.

Enjoy reheated or right out of the fridge, topped with apples & walnuts if desired!

Store in the fridge for up to 5 days.

Serves 4.

Peanut Sauce

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

25 minutes or less

What You’ll Need:

2 broccoli crowns, broken into florets

1 bag sugar snap peas, sliced in half lengthwise

4 ounces rice noodles

For the sauce:

1 Tbsp honey, local to your area

Juice of 1 lime

1 garlic cloves, minced

1 inch piece fresh ginger, minced

1/2 Tbsp Tamari

1/3 c warm, filtered water

1/4 c natural peanut butter

OPTIONAL: 1/2 tsp Siracha

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Place peas & broccoli in a large colander in the sink. Leave in the sink for now!

Bring a large pot of lightly salted water to a boil for the pasta. (use a larger pot than you need…you’ll need this water later!) Cook pasta according to package instructions.

While pasta cooks, combine ingredients for peanut sauce. Stir constantly on medium heat until a reaches a light boil. Cover & turn off heat.

Drain pasta SLOWLY over veggies to flash steam.

Transfer cooked pasta & veggies back to pasta pot. Add peanut sauce, toss to coat.

Share with a friend!

Serves 2

Savory Crepes

vegetarian | gluten free | dairy free | soy free

25 minutes or less

What You’ll Need:

For the crepes:

¼ c + 2 Tbsp ground flaxseed

½ tsp baking powder

¼ tsp paprika

1/8 tsp celery salt

1 Tbsp coconut oil, melted

1/8 c filtered water

2 large eggs

For the scramble:

1 Tbsp coconut oil

1 (5-7oz) bag baby spinach

4 eggs

Salt and pepper to taste

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

Make crepes by mixing dry ingredients in a large bowl. Add wet ingredients & stir well.

Batter will be lumpy--totally normal!

Pour 1/4 c scoops of batter into a small/medium preheated frying pan . Flip when bubbles begin to form. Repeat until batter is gone (makes 2-4 cakes, depending on size).

Prepare scramble by heating 1 Tbsp coconut oil in that same pan/griddle.. Add spinach. Stir until wilted. Add eggs & scramble.

Serve crepes with greens and eggs!

Serves 2.

Broccoli Lo Mein

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

20 minutes or less

What You’ll Need:

4oz rice noodles

1 small onion, minced

1 cloves garlic, minced

1 Tbsp sesame oil

1 Tbsp coconut oil

1 large broccoli crown, stems, leaves and all, chopped

1 c shelled edamame, defrosted

1/2 c filtered water

1 additional Tbsp sesame oil

2 Tbsp Tamari

1 Tbsp apple cider vinegar, with “The mother”

Sesame seeds

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

Then, sauté onion & garlic in coconut oil & sesame oil in a large frying pan over or Wok medium-high heat until aromatic.

Add broccoli, edamame & water. Cover & cook for 4-5 minutes, or until broccoli is bright green & water has cooked down.

Add additional Tbsp sesame oil to pan and sauté veggies for 2-3 minutes.

Finally, Tamari & vinegar to pan. Toss to coat.

Serve broccoli goodness over prepared noodles & toss with sesame seeds!

Serves 2.

Buffalo Tofu Lettuce Wraps

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

25 minutes or less

What You’ll Need:

1 block firm, organic tofu, drained

3 Tbsp avocado oil

1/2 c buffalo sauce (Franks or similar!)

For assembly:

1 sweet bell pepper, any color, diced

1 head romaine or bibb lettuce, cut from base

2-3oz bleu cheese, crumbled

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Slice tofu in half lengthwise. Press by layering on a plate: tea towel, tofu, tea towel, another plate. Apply gentle pressure on the top plate to begin to release water. Set aside.

Then, also prep veggies & cheese. Set aside.

Heat oil in a large frying pan or a wok. While oil heats, cube tofu. Add to pan, toss and fry until edges begin to brown (about 6 minutes).

Turn off heat. Add buffalo sauce to pan. Let it simmer and do it’s thing. When bubbles subside, scoop tofu generously into lettuce cups. Sprinkle with peppers and bleu.

Be happy!

Serves 2.

Dark Chocolate Butter Cups

vegetarian | gluten free | egg free*

active prep 15 minutes or less + 8 hours cooling time

*Easily make this recipe soy free and dairy free by seeking out allergen friendly chocolate chips!

What You’ll Need:

1/2 c natural peanut butter, no sugar added

1/2 Tbsp coconut oil

1/2 c dark chocolate chips

1/2 Tbsp coconut oil

Mini muffin tin

Mini muffin tin liners

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Melt peanut butter & coconut oil in the microwave for 2 minutes, or on the stovetop. Using a half tablespoon measure, dollop goodness into lined muffin tin.

Pop into the freezer for at least 1 hour.

After nut butter had its freezer time, melt chocolate & coconut oil in the microwave for 2 minutes, or on the stovetop. Using a half tablespoon measure, dollop goodness onto the prepared peanut butter.

Pop back into the freezer for at least 1 hour before enjoying!

Store these in your freezer for any length of time, though they won’t last that long ;)

Makes 12 cups, serving 6

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

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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 & 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.

Roasted Carrot Salad

vegetarian | gluten free | soy free | egg free

30 minutes or less

What You’ll Need:

For the salad:

1 pound carrots, peeled & thinly sliced in diagonals

1/4 c almond slivers

1 cloves garlic, sliced thin

2 Tbsp avocado oil

Sea salt & black pepper to taste

parchment paper

1 (5-7oz) bag baby arugula

1/2 c dried cranberries

2-3 ounce block bleu cheese, crumbled

For the dressing:

¼ c apple cider vinegar

1 Tbsp honey

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Preheat oven to 400*

Combine prepared carrots, almonds & garlic. Toss evenly with olive oil, salt & pepper. Spread evenly on a baking dish lined with parchment paper & pop into the oven for 25 minutes.

While they roast, prepare & arrange salad ingredients between 2 plates OR combine all ingredients in one large bowl to share.

Top each salad with roasted goodness. Toss lightly with dressing just before serving.

Serves 2.

Big Vegetable Stew

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

30 minutes or less | batch prep

What You'll Need:

1 onion, minced

1 Tbsp avocado oil

28 ounce can chopped tomato, no sugar added

15 ounce can kidney beans, drained & rinsed

1 large sweet potato, cubed

1 large potato, cubed

6-8oz green beans, sliced (fresh or frozen!)

1 ½ c filtered water

2 tsp sea salt

1 tsp dried oregano

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Sauté onion in olive oil over medium- high heat until aromatic.

Add remaining ingredients.  Bring a boil, reduce to a simmer.  Cook & cover for 20 minutes, or until potatoes are tender.

Ladle into (4) glass containers or jars for easy grab and go lunches throughout the week, or pop entire pot into fridge for a quick dinner.

Serves 4.

Pasta with Sweet Peas & Artichokes

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

20 minutes or less

What You’ll Need:

2 c quinoa, brown rice or chickpea pasta

1 1/2 c peas (no need to defrost if frozen)

12-15oz jar/can artichoke hearts in water, drained & chopped

4oz manchego cheese, shredded

2 Tbsp olive oil

1 tsp sea salt

black pepper to taste

OPTIONAL: crushed red pepper to taste

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Heat a medium/large pot of lightly salted water to a boil for the pasta.

While water heats, combine artichokes, cheese and spices in a medium bowl & mix well. Set aside.

Add pasta & peas to boiling water & cook according to pasta package instructions. Peas are just along for the ride ;)

Drain cooked pasta & peas. Transfer back to the pot. Add artichoke goodness & mix well. Divide between 2 bowls and be so happy!

Serves 2.