Sweet Tahini Smoothie Bowl

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

15 minutes or less | batch prep

What You’ll Need:

4 bananas, peeled, sliced in half & frozen

1 (12oz) bag frozen riced cauliflower

2 c frozen cherries

12 Medjool dates

8 Tbsp tahini

4 c unsweetened vanilla almond milk

OPTIONAL toppings:

cinnamon

sliced banana (fresh)

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Meal prep hack: Divide smoothie ingredients (omitting milk & toppings) into (4) wide mouth, pint size glass mason jars or quart size freezer baggies.

Secure lids/bags & pop into the freezer.

Pull out of the freezer, dump into a high speed blender, add milk & process into smoothie bowl goodness. Top with banana slices and cinnamon if desired and enjoy.

Prefer to skip the bowl and have an on-the go smoothie? Increase milk to 1.5-2 cups per smoothie and sip through a straw!

Serves 4

Lentil Meatballs

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

35 minutes or less

What You’ll Need:

2-3 c brown rice, quinoa or chickpea pasta

For the meatballs:

1 1/2 cans lentils, drained & rinsed

2 Tbsp 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 sauce:

1 (5-7oz) bag baby spinach

1 (18-25oz) jar pasta sauce, no sugar added

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Preheat oven to 350*

Combine spinach & sauce in a medium-large saucepan. Turn on medium-low heat (you may need to add spinach by the handful as it wilts so it will all fit!   Once it’s all inside, cover & cook on low.

Combine meatball ingredients & mash coarsley with a fork or potato masher.

Use a heaping Tablespoon to measure lentil goodness, rolling into balls.  Placing in a 9 inch baking dish as you go.

Pour sauce over prepared meatballs.  Pop into the oven for 15 minutes. 

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

Makes about 10 meatballs, serving 3.

Ginger Nana Muffins

vegetarian | gluten free | dairy free | soy free

30 minutes or less | batch prep

What You’ll Need:

2 c almond flour/meal

1 c gluten free rolled oats

2 tsp cinnamon

1 1/2 tsp ground ginger

1 tsp baking soda

1/2 tsp sea salt

3 ripe bananas, mashed

3 eggs

1 Tbsp coconut oil, melted

1/4 c pure maple syrup

1 tsp pure vanilla extract

For serving:

6 cups/pieces of fruit

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Preheat oven to 375*

Combine dry ingredients in a large bowl, mix well.

Add bananas, and mash into dry ingredients using a potato masher or a large fork.

Finally, add wet ingredients, mix well.

Use a 1/4 c measure to scoop batter evenly into muffin tins. Pop into the oven for 25 minutes, or until a toothpick comes out clean.

Have on hand for easy grab and go breakfasts served with fruit all week long!

Makes exactly 12 muffins, serving 6.

Cashew Ginger Salad

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

20 minutes or less | batch prep

What You’ll Need:

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

1/2 bag broccoli slaw

1 (14.5oz) can mandarin oranges in juice, drained

1 c raw cashews

sesame seeds

For the dressing:

3-4inch hunk fresh ginger root

2 Tbsp Tamari

1/4 rice wine vinegar

1/2 c olive oil

1 tsp raw sugar

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Combine ingredients for dressing in a food processor or high speed blender until smooth-ish (it will still be on the thick/chunky side—that’s what we’re going for!)

Combine ingredients for salad in a large serving bowl, or divide between 4 containers for quick grab and go lunches throughout the week. Top with dressing just before serving and sprinkle with additional sesame seeds if desired.

Serves 4

Sesame Glass Noodle Stir Fry

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

30 minutes or less

What You’ll Need:

4oz rice noodles

1/2 red onion, minced

2 Tbsp fresh ginger, minced

1 pint mushrooms, any variety, sliced

1 Tbsp sesame oil

1 Tbsp peanut oil

1/4 tsp sea salt

1 bag (about 1 1/2c) sugar snap or snow peas

1/2 bag broccoli slaw

1 sweet bell pepper, any color, sliced

2 Tbsp Tamari

1 tsp raw sugar

For Serving:

sesame seeds

OPTIONAL: 2 Tbsp Sriracha

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

While water boils, heat oils & salt in a in a large frying pan or Wok. Add onion & ginger & mushrooms, cooking until aromatic.

Add remaining ingredients to frying pan (except for sesame seeds!) Toss to coat.

Sauté for 8-10 minutes (longer if you prefer less al dente veggies)

Divide noodles & stir fry equally into 2 bowls. Sprinkle with sesame seeds just before serving.

Serves 2.

Tofu Tacos with Kiwi Salsa

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

25 minutes or less

What You’ll Need:

2 Tbsp coconut oil

1 block organic, extra firm tofu, pressed & cubed

2 1/2 tsp prepared taco seasoning (recipe below)

1 Tbsp cumin

1 Tbsp chili powder

1 Tbsp garlic powder

1 Tbsp onion powder

1/2 Tbsp sea salt

OPTIONAL: 1 tsp cayenne pepper

For the salsa:

4 kiwifruit, peeled & diced

2 Tbsp rice wine vinegar

1/2 red onion, minced

Juice of 1 lime

pinch sea salt

OPTIONAL: 1 jalapeno, seeded & minced

For serving:

8 corn tortillas

1/4 (5-7oz) bag baby arugula

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Slice tofu in half lengthwise. Press by layering on a plate: tea towel, tofu, tea towel, another plate. Set

aside.

Prepare salsa in a medium size bowl, Set aside.

Then, combine spices for taco seasoning in a jar. Shake to mix. You’ll have some left over to have on hand in your spice cabinet!

Cube pressed tofu, toss into bowl with 2 1/2 tsp prepared seasoning & toss to coat.

Heat coconut oil in a large skillet over high heat. Add seasoned tofu & pan fry, tossing often, for about 8-10 minutes, or until cubes are a little crispy.

*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!

Top tortillas with tofu, salsa & arugula & be so happy.

Makes about 8 tacos, serving 2-3

Goat Cheese Olive Fritatta

vegetarian | gluten free | soy free

30 minutes or less

What You’ll Need:

3/4 (5-7oz) bag arugula

Coconut oil

8 eggs

4 ounce log goat cheese

½ c pitted kalamata olives, halved

Salt & pepper to taste

1 tomato, sliced into rounds

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Preheat oven to 350*

Then, combine arugula with 1-2 inches of water in a large frying pan. Turn on medium-high heat. Stir often, until greens wilt. Turn off heat.

Next. grease pie pan lightly with coconut oil. Crack eggs into pan, whisk to scramble. Sprinkle olives & goat cheese over eggs.

Drain cooked arugula & rinse with cool water. Pick up arugula & (literally) squeeze out all excess water.

Chop & sprinkle greens over egg goodness. Top with salt & pepper.

Pop into oven, bake for 20 minutes.

Remove from oven, top with tomato slices. Return to make for 8-10 minutes., or until a toothpick comes out clean.

Serves 2-3

Muesli

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

10 minutes or less | batch prep

What You’ll Need:

1 1/2 c gluten free rolled oats

1/2 c raisins

1/2 c unsalted sunflower seeds

1/4 c hemp hearts

1/2 c thick cut, unsweetened coconut shreds

pinch sea salt

a few shakes of cinnamon

For serving:

non dairy milk of choice

6 c fruit of choice

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Combine all ingredients together in a large bowl or jar. Mix well.

Store in an airtight container in the pantry and serve like cereal with milk & fresh fruit OR combine 1/2 c prepared musli with 1/2 c non dairy milk of choice and pop in the fridge to enjoy like overnight oats — eat cold topped with fruit or warm before enjoying!

Serves 6

Thai Peanut Lettuce Wraps

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

30 minutes or less

What You’ll Need:

For the wraps:

1/2 c uncooked brown rice

1/2 block organic, firm tofu, cubed

1 sweet bell pepper, diced

1/2 bunch fresh cilantro, chopped

1 head Bibb or romaine lettuce

For the drizzle:

3 Tbsp rice wine vinegar

1/4 c olive oil

3 Tbsp all natural peanut butter (no Jiff here guys, like for real)

1 Tbsp honey, local to your area

3 Tbsp Tamari

OPTIONAL: 1/2 Tbsp Sriracha

For serving:

1/4 c roasted, unsalted peanuts

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

Next, press tofu and toss into a dry, nonstick frying pan. Cook for about 6 minutes, tossing frequently, to lightly brown.

Then, combine ingredients for the drizzle into a jar with a lid. Shake vigorously to combine (do a little dance!)

Finally, prepare the lettuce wraps. Fill lettuce leaves generously with prepared rice, tofu, veggies, drizzle and peanuts.

Dive in!

Serves 2.

Caribbean Stew

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

30 minutes or less

What You’ll Need:

½ block firm tofu, cubed

2 Tbsp coconut oil

1 small onion, diced

3-4 cloves garlic, minced

3 ribs celery, chopped

OPTIONAL: 1 jalapeno pepper, seeded & chopped

1 small sweet potato, cubed

2 sweet bell peppers, diced

1 bunch kale, rinsed & torn from stem

1 (15oz) can diced tomatoes, no salt added

1 can (15oz) can full fat coconut milk

2 c filtered water

1 1/2 tsp cumin

1 1/2 tsp coriander

1 tsp turmeric 

1/4 tsp allspice 

1/4 tsp nutmeg

2 tsp sea salt 

1/2 tsp ground black pepper

OPTIONAL: pinch cayenne pepper

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Sauté tofu, garlic & onion in coconut oil for about 3-4 minutes, or until aromatic.

Add additional ingredients.

Bring to a boil, reduce to a simmer.  Cook for 20-30 minutes, or until potatoes are cooked through

Serves 4.  Freezes well.

Kale Caesar with Spiced Chickpea Croutons

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

30 minutes or less

What You’ll Need:

For the salad:

1 bunch kale, torn from stem OR 1/2 (10-12oz) bag kale

4-ish ounces thick shredded parmesan

For the croutons:

1 can chickpeas, drained & rinsed

1 Tbsp olive oil

Juice ½ lemon

1 Tbsp honey, local to your area

½ Tbsp Tamari

1 tsp paprika

1 tsp cumin

½ tsp garlic powder

1 tsp sea salt

OPTIONAL: pinch cayenne pepper

parchment paper or a silicone mat

For the dressing:

1/2 c light olive oil

1/2 tsp sea salt

1/2 tsp whole grain mustard

Juice of 1/2 lemon

2 cloves garlic

Black pepper to taste

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Preheat oven to 425*

Pour rinse chickpeas onto a dry kitchen towel and dry gently. Transfer to a bowl & combine with crouton ingredients, tossing to coat.

Spread evenly onto a baking sheet lined with parchment paper. Bake for 20 minutes.

While the croutons are baking, prepare the salad dressing in a blender or small food processor until smooth & creamy.

Prepare kale by tearing from woody stem & massaging the torn leaves (literally in your fingertips. This sounds weird, but you have to trust us on this one!)

Toss tender kale, parmesan, prepared croutons & dressing (to taste) in a large salad bowl. Enjoy with a

friend.

Serves 2.

Chai Tea Latte

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

10 minutes or less

What You'll Need:

1 chai tea bag

1/2 c filtered water

1/2 packet stevia OR 1-2 drops liquid extract 

1 1/2 c unsweetened non dairy milk of choice

cinnamon

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Heat 1/2 c water to a boil.  Pour into your favorite large mug, and steep tea bag for 3-5 minutes.

Meanwhile, heat milk on the stove or in the microwave.

To froth, either transfer milk, tea concentrate and stevia to a blender, use a handheld mixer, or manual frother.

Pour back into your favorite big mug.  Top with cinnamon and enjoy.

Warms one belly.

Miso Bowl with Potstickers

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

25 minutes or less

What You’ll Need:

2 cloves garlic, minced

2 inch hunk fresh ginger, minced

2 Tbsp sesame oil

.25oz fresh chives

½ bunch fresh cilantro

2 Tbsp rice wine vinegar

2 Tbsp Tamari

6 Tbsp white/yellow miso pasta

6 c filtered water

1 20-24 ounce package frozen rice wrapper potstickers OR dumplings*

3 heads baby bok choy OR 1 (5-8oz) bag baby spinach, chopped

1 ½ c shelled edamame

For serving:

OPTIONAL: 1 jalapeno, sliced thin

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Sauté garlic & ginger in sesame oil until aromatic.

Add remaining ingredients for broth, stir & bring to a low simmer over medium-high heat

Reduce heat, add potstickers, greens & edamame.. Cook until tender, about 5-8 minutes.

Dish into 2 large soup bowls, and enjoy with a friend.

Serves 2.

*Potstickers/dumplings are sometimes made with wheat wrappers. Look for rice wrappers on the ingredient label.

Pittsburgh Salad with Creamy Dill Dressing

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

30 minutes or less + overnight cashew soak

What You’ll Need:

For the creamy dill dressing:

1/2 c raw cashews, soaked overnight

1/2 c filtered water + more by the Tbsp as desired for consistency

1 Tbsp apple cider vinegar with “the mother”

1 1/2 tsp onion powder

1 clove garlic

3/4 tsp sea salt

5 sprigs fresh dill

For the salad:

1/2 bag frozen french fries, any variety

everything bagel seasoning

1/2 large head romaine lettuce, chopped

1 tomato, chopped

1 avocado, sliced

1/3 red onion, sliced thin

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Cover raw cashews with water in a glass dish and leave at room temperature overnight.

Preheat oven according to french fry package instructions. Spread fries onto a baking sheet. Brush fries lightly with water and sprinkle with everything bagel seasoning before cooking according to package instructions.

While spuds bake, drain soaked cashews and rinse with water. Combine with remaining dressing ingredients in a high speed blender or food processor . Puree until creamy & set aside. Note: this should be creamy. If it has texture, try adding a few tsp of water blending on high speed until the consistency of ranch dressing.

Divide salad ingredients evenly between 2 plates. Top with prepared fries, and drizzle generously with creamy dill.

If you’ve never had fries on a salad, welcome friend.

Serves 2.

Cauliflower Pancakes

gluten free | vegetarian | nut free | soy free

35 minutes or less

What You’ll Need:

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 large head romaine lettuce, chopped

3 Tbsp sunflower seeds, unsalted

For the cakes:

1 (12oz) bag riced cauliflower, fresh or frozen, no salted added

2 eggs

4 oz block cheddar cheese, shredded

.25oz fresh chives, minced

1/4 tsp sea salt

black pepper to taste

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Combine ingredients for salad dressing in a small food processor or blender. Pulse to combine & set aside.

Then, pour riced cauliflower into a large frying pan. Add 1-2 inches of water. Cover, bring a boil & cook for 3-4 minutes to flash steam. (or pop into the microwave, if that’s your thing!)

Drain cauliflower into a colander. Rinse with cool water. Then generously squeeze (literally) excess water out.

Heat a griddle or the same large frying pan to medium-high heat.

Transfer cauliflower to a large bowl & add remaining ingredients. Mix well.

Using a heaping 1/4 c size measure, scoop batter onto hot griddle/pan. These will not bubble like standard pancakes!. Cook for 3-4 minutes, or until lightly brown, before flipping, Cook the other side for a final 3-4 minutes.

Repeat with remaining batter, transferring cooked cakes to a plate as you go.

Toss greens & seeds with prepared dressing & serve with cakes.

Makes 8-10 cakes, and a big ‘ol salad serving 2-3

Spinach Artichoke Alfredo

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

20 minutes or less

What You’ll Need:

2 cups brown rice, quinoa or chickpea pasta

1/2 pound baby spinach

1 (12-14oz) jar/can artichoke hearts in water, chopped

For the sauce:

½ c tahini

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

1 tsp garlic powder

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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Cook pasta in a medium-large pot & according to pasta 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.

Serves 2.

Lentil Chili

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

40 minutes or less* | batch prep

*Using canned lentils will cut total cooking time down to 25 minutes

What You’ll Need:

2 Tbsp olive oil

2/3 large onion, minced

2 cloves garlic, minced

1 Tbsp apple cider vinegar, with “the mother”

1 15-oz can tomato sauce, no sugar added

1 15-oz can chopped tomatoes, no sugar added

1 1/2 c dry lentils OR 3 cans lentils

2 cans filtered water (just use an empty tomato can, obvi)

2 Tbsp chili powder

2 tsp cumin

2 tsp dried oregano

1 tsp sea salt

3 Tbsp local honey

1/2 pound baby spinach

OPTIONAL: 2 jalapeno peppers, minced

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Saute onion and garlic in olive oil in a large soup pot until aromatic. 

Add remaining ingredients, bring to a low simmer. Cover & cook on low for at least 35 minutes to allow the lentils to cook & the flavors to marry. *If using canned lentils, reduce simmer time to 20 minutes

Divide chili equally into (4) containers for easy grab and go lunches throughout the week, or pop a lid on the pot and store in the fridge for a quick mid week dinner.

Serves 4.

Pear Crumble

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

35 minutes or less | batch prep

What You’ll Need:

5 pears, any variety, rinsed and sliced (they don’t necessarily need to be ripe!)

For the topping:

1 c gluten free rolled oats 

½ c almond flour/meal

4 Tbsp hemp hearts

½ tsp cinnamon

¼ tsp salt

¼ c coconut oil, melted

1 Tbsp raw sugar 

Optional, for topping:

1 quart unsweetened, plain yogurt or dairy free alternative of choice

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Preheat oven to 375*

Evenly arrange raw, sliced fruit. 

 In a large bowl, combine ingredients for topping.  The coconut oil may make it chunky.  Totally normal. 

 Sprinkle mixed topping atop fruit & pop into preheated oven for 30 minutes.

 Enjoy right out of the oven, or divide evenly among (4) glass containers for quick grab & go breakfasts throughout the week.

Optional (and perhaps not vegan or dairy free, depending the yogurt you choose): Just before enjoying, top with a serving of yogurt!

Serves 4.

Mandarin Poppyseed Salad

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

25 minutes or less

What You’ll Need:

For the tortilla strips;

4 corn tortillas

1 Tbsp olive oil

salt to taste

parchment paper or a silicone mat

For the dressing:

2 Tbsp white vinegar

1/4 c olive oil

1/2 Tbsp PURE maple syrup

salt & pepper to taste

For the salad:

1 (5-8oz) bag salad greens, any variety

1/3 bunch (2-3) green onions, trimmed & sliced thin

1 sweet bell pepper, any color, seeded & sliced

1/2 c almond slivers

1 (8-12oz) can mandarin oranges, in juice, drained & rinsed

OPTIONAL: poppyseeds for sprinkling (these give this salad a super nutty added crunch! Not recommended on a first date ;)

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Preheat oven to 375*

Prep the tortilla strips by brushing each side lightly with olive oil. Stack the 4 tortillas and slice into strips using a pizza cutter or a knife.

Spread strips evenly on a sheet pan lined with parchment paper or a silicone mat. Finish lightly with salt and pop into the oven for 15 minutes.

Next, whisk together dressing ingredients in a small bowl. Set aside.

Divide salad ingredients evenly among (2) plates, or into one large serving bowl.

Toss with dressing and top with tortilla strips just before diving in. You’ll be so happy you did!

Serves 2

Seriously Bomb Stir Fry

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

30 minutes or less | batch prep

What You’ll Need:

2 c dry brown rice

1/2 purple onion, minced

2 Tbsp fresh ginger, minced

1 Tbsp sesame oil

3 Tbsp peanut oil

1/4 tsp sea salt

1 broccoli crown, broken into florets

1/2 bag slaw mix, any variety

1 bag snow peas, or sugar snap peas (about 2c)

1 block firm tofu, pressed

½ c filtered water

¼ c Tamari

2 tsp raw sugar

For Serving:

¼ c roasted, unsalted peanuts

OPTIONAL: 2 Tbsp Sriracha

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Combine rice with 4 c lightly salted water. Prepare rice on stovetop, or in rice cooker, according to package instructions.

Then, 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.

Heat oils & salt in a in a large frying pan or Wok. Add onion & ginger, cooking until aromatic.

Cube tofu & add remaining ingredients to frying pan (except for peanuts!) Toss to coat.

Saute for about 10 minutes (longer if you prefer less al dente veggies)

Divide rice & stir fry equally into (4) containers for easy grab & go lunches throughout the week, or dive right in! Sprinkle with peanuts just before serving.

Serves 4.