Endive & Pear Salad with Bleu

vegetarian | gluten free | soy free | egg free

15 minutes or less

What you’ll need:

1 head curly endive OR 1 bag salad greens, any variety

2 pears, cored & sliced

4ish ounces bleu cheese, crumbled

½ c walnuts

For the dressing:

1 clove garlic, monced

½ tsp sea salt

1 tsp Dijon mustard

Juice of ½ lemon

¼ c olive oil

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Puree salad dressing in a blender or small food processor. Set aside.

Split salad ingredients evenly among 2 plates, or into one large salad bowl.

Drizzle with dressing just before serving!

Serves 2 as a main, more as a side

Pumpkin Chip Muffins

vegetarian | gluten free

30 minutes or less | batch prep

What You’ll Need:

2 1/4 c gluten free rolled oats

1/2 tsp baking soda

1/2 tsp salt

1 tsp cinnamon

1 c pumpkin puree

1/4 c PURE maple syrup

1 mashed, ripe banana

2 eggs

1/4 c natural almond butter or peanut butter, no sugar added

1/4 c unsweetened vanilla almond milk

OPTIONAL: 85% dark chocolate chips*

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Preheat oven to 350*

Combine dry ingredients in a large bowl. 

Add wet ingredients. Mix well. 

Lightly grease muffin tin(s) with coconut oil. Divide ingredients equally into (24) mini muffins or (12) standard muffins.    Top each with 1-3 dark chips if desired

Bake for 22 minutes for standard muffins; closer to 14 minutes for the minis. 

Makes 12-24 perfectly divine muffins.

(2 standard per serving, 4 minis per serving)

Freeze well, too!

Pad Thai

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

20 minutes or less

What You’ll Need:

1 Tbsp coconut oil

1 inch hunk of fresh ginger, minced

1 block organic, extra firm tofu, pressed, then diced

1 bag slaw mix, any variety (or 1 small cabbage, sliced)

1/2 pound green beans

1 sweet bell pepper, seeded & diced

1/2 cup filtered water

For the sauce:

¼ c natural peanut butter

2 Tbsp Tamari

1 Tbsp rice wine vinegar

1 Tbsp filtered water

½  tsp sea salt

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Slice tofu in half lengthwise. Press by layering on a plate: tea towel, tofu, tea towel, another plate. Place a small amount of pressure on the top plate to release excess water from tofu.

Cube pressed tofu & combine with coconut oil & ginger in a large frying pan or Wok. Pan fry, stirring often, until kind of crispy. 

Add veggies & water to pan.  Sauté, stirring frequently.

Whisk ingredients for sauce together in a small bowl.

Once the veggies have cooked to desired cooked-ness, add sauce to pan.  Stir until peanut butter has melted & stir fry is coated with goodness.  Dish into 2 bowls and dive in!

Serves 2.

Pasta with Charred Brussels

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

20 minutes or less

What You’ll Need:

2 c brown rice, quinoa or chickpea pasta

1 pound brussel sprouts, shaved

4 cloves garlic, sliced thin

2 Tbsp olive oil

Salt & pepper to taste

Parchment paper

1 tsp thyme

½ c slivered almonds

zest of 1 large lemon

juice of 1/2 that lemon

3 additional Tbsp olive oil

OPTIONAL:  crushed red pepper & additional salt to taste

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Preheat oven to broil.

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

Then, shave brussel sprouts using a shaving blade on your food processor, slicing thinly with a knife OR buy pre-shaved sprouts.

Toss shaved sprouts & garlic with olive oil, salt & pepper.  Spread evenly on a sheet pan lined with parchment paper.  Pop onto the top rack of the oven under broiler for 7 minutes.

Drain cooked pasta & return to large pot.   Toss with spices, lemon zest, juice, additional olive oil.  Toss in charred sprouts & garlic. 

Serve into big serving bowls & be so happy!

Serves 2 as a main, more as a side.

Minestrone Soup

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

35 minutes or less | batch prep

What You’ll Need:

1 medium red onion, diced

2 carrots, chopped

2 celery stalks, chopped

2 Tbsp olive oil

1 sweet potato, cubed

1 large parsnip, peeled & cubed

1/2 pound green beans, trimmed & chopped

1 bunch kale, torn from stem

1 quart veggie stock, no sugar added*

2 c filtered water

1 (28)oz can chopped tomato

1 (15)oz can kidney bean, drained and rinsed

1 bunch fresh parsley, chopped

2 tsp sea salt

1 tsp black pepper

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

aromatic. 

Add remaining ingredients. Bring a boil, then lower to a simmer. Cook for about 25 minutes, or until veggies are tender.

Portion into 5-6 glass containers for easy grab & go lunches throughout the week, or store the pot covered in the fridge for quick dinners throughout the week.

Serves 5-6

Freezes well

*Always read ingredient labels if allergens are a concern

Roasted Spiced Cauliflower with Rice Pilaf

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

30 minutes or less

What You'll Need:

For the pilaf:

¾ c brown rice

1 c frozen peas

For the spiced veggies:

1 head cauliflower, broken into florets

2 sweet bell peppers, any color, seeded & cut into large chunks

1 purple onion, peeled, quartered & cut into large chunks

3 Tbsp olive oil

1 tsp sea salt

2 tsp chili powder

2 tsp turmeric

2 tsp coriander

2 tsp ground mustard

Parchment paper

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Preheat oven to 425*

Then, combine peas & rice with 1 ½ lightly salted water.  Cook on the stovetop or in a rice cooker according to package instructions. 

Toss veggies with olive oil & spices to evenly coat (a large Tupperware with a lid & a little shake works great for this!)  Spread evenly on a sheet pan lined with parchment paper & roast for 25 minutes.

Serve roast veggies over pilaf.  Share with a friend!

Serves 2-3

Butternut Squash with Kale & Chorizo

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

30 minutes or less

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

1 Tbsp olive oil

sea salt & black pepper to taste

1 c veggie broth, no sugar added

2 Tbsp tomato paste 

1 bunch kale, rinsed and torn from stem

1 package soy chorizo (Trader Joes carries an awesome one!)

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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.” If you don’t feel like even doing this, just cube your squash!

Drizzle prepared squash with olive oil, sea salt & pepper. 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.

Meanwhile, heat broth & tomato paste in a large frying pan or Wok.  Stir paste until completely dissolved.

Add kale & chorizo.  Cover and allow to simmer for 8-10 minutes, or until kale has reached desired cooked-ness! 

Top prepared squash with kale & chorizo.  

Serves 3.

(you’ll be SO happy about any leftovers!)

Cauliflower & Spinach Alfredo

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

20 minutes or less

What You’ll Need:

1 1/2 cups brown rice, quinoa or chickpea pasta

1 head cauliflower, broken into florets

½ pound baby spinach

For the sauce:

½ c tahini

½ c warm filtered water (more as needed for desired consistency)

1 clove garlic

1 tsp onion powder

1 tsp black pepper

1 ½ tsp sea salt

Juice of 1 small lemon

For serving:

Sesame seeds

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Cover cauliflower florets with water in a large pot. Add a pinch of salt. Cover and bring to a boil. Once the water is a boiling, add pasta directly to the pot with the cauliflower & cook according to package instructions.

Place spinach & in a large colander & set in the sink for now.

Next, make the alfredo sauce by combining sauce ingredients in a small food processor or blender. Set aside.

Drain pasta SLOWLY over spinach. Allow to sit for 2-3 minutes to flash cook greens.

Pour contents of colander back into the pasta pot, add alfredo & toss evenly. Sprinkle with sesame

seeds & dive in!

Serves 2.

Grilled Cheese & Tomato Soup

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

30 minutes or less

What You'll Need:

For the soup:

1 red onion, minced
4 cloves garlic, minced
2 Tbsp coconut oil

3 c veggie broth, no sugar added*
1 (28oz) can tomatoes
2 bay leaves

1 tsp sea salt
fresh cracked pepper to taste

For the grilled cheese:

4 ounces sharp cheddar cheese

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

*If you do well with gluten, choose any sprouted grain or sourdough bread!

Coconut oil

1/2 pound baby spinach

1 avocado, sliced

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

Add broth, tomatoes & bay leaves. Bring a boil, reduce to a simmer for 20 minutes. 

While soup cooks, combine spinach with about 2 inches filtered water in a large frying pan.  Turn on heat & stir until greens are wilted.

Drain into a colander, rinse with cool water & squeeze spinach (literally!) to release excess water.

 Transfer spinach to a cutting board & chop.  Slice your avocado now, too!

 Prepare grilled cheese by lightly spreading one side of each piece of bread with coconut oil. 

 Grill sandwiches by placing 2 slices of bread, oil side down, in the same frying pan that you used to cook the spinach. 

 Add cheese to each piece of bread.  Add a layer of cooked spinach & avocado.  Load these up!  Top with the other slice of bread, oil side up.

 Cook sandwiches on medium-low heat, covered, for about 3-5 minutes, or until bottom side is browned.  Flip, press the sandwich down a bit with your spatula & cook for a final 3-5 minutes.

Turn off heat for soup & remove bay leaves. Puree soup using an immersion blender or transfer to a traditional blender until smooth.. 

Spoon into (2) big ol’ soup bowls & top with fresh ground pepper. Serve with a hot grilled cheese!

Serves 2.

Banana Split

vegetarian | gluten free | soy free | egg free

15 minutes or less | batch prep

What You’ll Need:

1 quart low fat or full fat plain Greek yogurt OR 1 quart high protein dairy free yogurt of choice

Zest of 2 small lemons

4 bananas, sliced

2 1/2 c blueberries, fresh or frozen

1 1/4 c walnuts

cinnamon

honey, local to your area

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Divide yogurt evenly among 5 glass bowls or jars. Divide fruits, zest & walnuts evenly among all 5 bowls. Store covered in the fridge for east grab & go breakfasts all week long!

Serves 5.

Wedge Salad

vegetarian | gluten free | soy free

30 minutes or less | batch prep

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, just omit!)

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 head iceberg lettuce, base removed & quartered

1 pint cherry tomato, halved

1 red onion, sliced thin

1 avocado, quartered & sliced

4-5 ounces bleu cheese, crumbled

4 eggs, hardboiled and chopped

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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 (4) Tupperware containers for easy grab & go lunches all week long OR in one large salad bowl to share.

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

Sprinkle each salad with prepared “bacon” & honey mustard dressing just before serving.  Be so happy!

Serves 4 as a main, more as a side. 

Taco Salad

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

20 minutes or less

1 can black beans, drained & rinsed

1/2 block tofu, drained * pressed

1 purple onion, minced

1 bell pepper, any variety, diced

2 Tbsp olive oil

For the taco seasoning:

1/2 Tbsp cumin

1/2 Tbsp chili powder

1/2 Tbsp garlic powder

½ Tbsp onion powder

1 tsp sea salt

1 tsp black pepper

OPTIONAL: 1/2 tsp cayenne pepper

1 (5 oz) box salad greens, any variety Or 1 small head lettuce

1 small jar fresh salsa

1 avocado, diced

1/2 bunch cilantro, chopped

For serving:

corn tortilla chips

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Slice tofu in half lengthwise. *Press by layering on a plate; tea towel, tofu, tea towel, another plate. Apply light pressure to top plate to begin to release water from tofu. Set aside.

Prepare taco seasoning by combining spices in a jar. Shake to mix. (You will have extra to store in your spice cabinet!)

Then, in a large frying pan, sauté pepper & onion in olive oil until aromatic.

Cube tofu & add to the pan. Add beans, & 2 -3 tsp of prepared taco seasoning. Toss to coat, cook for 8-10 minutes, stirring frequently.

Serve goodness over salad greens. Top with salsa, avocado, cilantro.

Enjoy with chips for scooping.

Serves 2-3

Baby Bok Choy Power Bowls

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

25 minutes or less

What You’ll Need:

4oz rice noodles

1-2 inch hunk fresh ginger root, minced

2 cloves garlic, minced

1 Tbsp coconut oil

1 1/2 Tbsp sesame oil

3 heads baby bok choy (or 1 large head), chopped

2 large carrots (or a handful baby carrots), sliced

1/2 block firm or extra firm tofu, pressed & cut into small cubes

For the broth:

1 can full fat coconut milk

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

.25oz chives, chopped

1/2 bunch cilantro, chopped

1 1/4 tsp sea salt

1 tsp raw sugar

juice of 1 lime

Optional, for serving:

1/4 c roasted, unsalted peanuts

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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.

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

While water comes to a boils, sauté ginger & garlic in coconut oil in a medium soup pot until aromatic.

Add sesame oil, veggies and tofu. Sauté until bok choy turns bright green and looks delish.

Add ingredients for the broth. Bring to a boil, then reduce to a simmer. Cover & cook for 10 minutes to allow flavors to marry.

Drain prepared noodles and divide evenly into (2) big ‘ol bowls. Spoon coconutty goodness over noodles & sprinkle with peanuts of your heart desires.

Enjoy with any combination of forks, spoons and chopsticks and be so happy!

Serves 2.

Loaded Baked Potato Bowl

vegetarian | gluten free | nut free | soy free

40 minutes or less

What You’ll Need:

6 medium potatoes, any variety

Olive oil

Sea salt

1 (5-7oz) bag baby spinach

1 can black beans, drained and rinsed

1 single serving cup full fat, plain Greek yogurt

4 ounces cheddar cheese, shredded

.25oz chives

Sea salt & black pepper to taste

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Preheat oven to 350*

Pierce potatoes with a fork. Rub with olive oil and sea salt. Pop into the oven & bake for 30-40 minutes.

Meanwhile, combine spinach by combining about 2 inches of water in a large saucepan. Cook on high heat, stirring often for a few minutes until fully wilted. Drain.

Serve baked potatoes topped with all the fixins. Top with sea salt & black pepper to taste.

Serves 2.

Blueberry Lemon Muffins

vegetarian | gluten free | dairy free | soy free

35 minutes or less | batch prep

What You’ll Need:

2 c almond flour

1 c gluten free rolled oats

1 tsp baking soda

½ tsp sea salt

1 ½ c frozen blueberries

Zest AND juice of 1 small lemon

½ c applesauce, no sugar added

3 eggs

3 Tbsp coconut oil, melted

1/4 c PURE maple syrup

For serving:

6 cups/pieces fresh fruit

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Preheat oven to 350*

Mix dry ingredients together in a large bowl.  Stir in blueberries, then add wet ingredients.  Stir well.

Grease muffin tin lightly with a little bit of coconut oil.  Dollop heaping spoonful of batter into each compartment, filling all 12 muffins cups equally.

Bake for 25 minutes, or until a toothpick comes out clean.

Store at room temp or in the fridge to enjoy with fruit for easy breakfasts throughout the week! These freeze well, too.

Makes 12 muffins, serving 6.

Poblano Vegetable Stew

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

30 minutes or less | batch prep

What You’ll Need:

3 poblano peppers, seeded & chopped

1 red onion, minced

2 Tbsp olive oil

1 head cauliflower, broken into bite size florets

1 bunch kale, torn from stem into bite size pieces

1 (28oz) can tomatoes, no sugar added

1 can kidney beans, drained & rinsed

1 quart veggie stock, no sugar added

2 c filtered water

2 tsp sea salt

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Saute peppers & onion in olive oil until aromatic.  Add remaining ingredients.  Bring to a boil, then reduce to a simmer. 

Cook for 20-30 minutes, just long enough for the veggies to soften & the flavors to marry.

Divide evenly among (4) glass containers for easy grab & go lunches throughout the week, or store covered in the fridge for an easy weeknight dinner! 

Serves 4.

Almond Chip Energy Balls

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

20 minutes or less | batch prep

What You’ll Need:

1 cup gluten free oats

3 Tbsp mini dark chocolate chips*

3 Tbsp hemp hearts

**1/4 tsp salt , only if your almond butter does not have salt listed on the ingredient list

½ c + 1 Tbsp all natural almond butter, no sugar added

1/4 c honey, local to your area

parchment paper

5 c fruit of choice

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Combine dry ingredients in a large bowl.

Add nut butter & honey. Mix well.

Line a cookie sheet with parchment paper. Use a Tablespoon measure to make heaping scoops, rolling each into a ball as you go.

Pop in the fridge* and 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.

Makes about 15

Serves 5 (3 balls per serving)

*Always read ingredient labels if allergens are a concern

Roasted Baby Broccoli with Garlic Mash

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

25 minutes or less

What You’ll Need:

For the roasted broccoli:

1 pound baby broccoli

2 Tbsp olive oil

sea salt & black pepper to taste

parchment paper or a silicone mat

For the garlic mash:

1 can cannellini or white navy beans, drained & rinsed

3 Tbsp tahini

2 cloves garlic

1/2 tsp sea salt

For serving:

Everything Bagel Seasoning

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Preheat oven to 400*

Trim very bottom tips from broccoli & discard. Toss in olive oil, salt & pepper and spread evenly on a sheet pan lined with parchment paper.

Pop into the oven for 20 minutes.

While the broccoli roasts, prepare mash by combining beans, tahini, garlic & salt in a food processor or blender. Puree until smooth & transfer to a glass dish or tupperware.

Top with roasted broccoli & sprinkle with everything bagel seasoning. If enjoying as a main, try pairing with Rosemary Smashed Potatoes! Or, share as a side dish.

Serves 2 as a main, more as a side

Rosemary Smashed Potatoes

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

30 minutes or less

What You’ll Need:

1 1/2 pounds baby potatoes (red, white, blue or any combo!)

1/4 tsp sea salt

4 cloves garlic, peeled, then smashed with the side of your knife

a couple sprigs rosemary

Parchment paper

.25 oz fresh thyme, minced

drizzle olive oil

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Place potatoes, salt, rosemary & garlic in a large pot. Cover with water, bring to a boil, Lower to a simmer, cover & cook for about 20 minutes, or until a fork slides out smooth.

While potatoes dance, preheat oven to broil & line a large sheet pan with parchment paper.

Drain cooked potatoes, discarding garlic & rosemary.

Spread spuds evenly on lined sheet pan. Using a large fork, smash each one. Drizzle with olive oil, sprinkle with thyme.

Pop back into the oven, on the top rack, for 10 minutes.

Enjoy as a side, or add to Roasted Baby Broccoli & Garlic Mash for a well rounded meal!

Serves 2 as a main, more as a side.

Sheet Pan Chili Brussels with Tofu

vegetarian | gluten free | dairy free | egg free

30 minutes or less

What You’ll Need:

1 pound Brussel sprouts, shaved

1 block extra firm tofu, drained

3 Tbsp olive oil

sea salt & black pepper to taste

parchment paper or a silicone mat

For the chili sauce:

3 Tbsp Tamari

2 Tbsp honey, local to your area

1 Tbsp Sriracha

For serving:

roasted, unsalted peanuts

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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. Apply gentle pressure on the top plate to begin to release water. Set aside.

Toss shaved brussels in olive oil. Spread evenly on a sheet pan lined with parchment paper or a silicone mat.

Slice tofu into logs, and nestle inside the brussels on the pan. Top with salt & pepper.

Pop into the oven and roast for 25 minutes.

While the sheet pan works its magic, whisk together ingredients for the chili sauce in a small bowl.

Drizzle prepared brussels & tofu with chili sauce.

Sprinkle with peanuts just before serving.

Serves 2