Cauliflower with Lemon & Capers

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

25 minutes or less

What You’ll Need:

2 cups brown rice, chickpea or quinoa pasta

1 head cauliflower, broken into florets

2 Tbsp olive oil

Salt & pepper to taste

parchment paper

For the dressing:

Zest AND juice of 1 lemon

1 tbsp. olive oil

1/4 c capers

1 Tbsp. maple syrup

1 tsp Dijon mustard

OPTIONAL: crushed red pepper to taste

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Bring a large pot of lightly salted water to a boil for the pasta & preheat oven to 400*

While everything heats, toss chopped cauliflower with 2 Tbsp olive oil spread evenly onto a roasting pan lined with parchment paper. Top with salt and pepper & pop into preheated oven for 20 minutes.

Meanwhile, cook pasta according to package instructions.

Then, wisk all dressing ingredients in a small bowl.

Drain pasta & return to large pasta pot. Add roasted cauliflower & pour dressing into pot. Toss to coat!

Divide among 2 big ‘ol pasta bowls.

Serves 2.

Cauliflower Nachos

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

30 minutes or less

What You’ll Need:

For the taco seasoning*:

1 Tbsp cumin

1 Tbsp chili powder

1 Tbsp garlic powder

1 tsp onion powder

1 tsp sea salt

¼ tsp black pepper

OPTIONAL: ½ tsp cayenne pepper

For the nachos:

1 head cauliflower, broken into florets

juice of 1 lime

prepared taco seasoning ^

2 Tbsp olive oil oil

1 can black beans, drained & rinsed

1 large tomato, chopped

1/3 large red onion, minced 

1 pepper, hot or sweet, chopped

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

1/2 bunch fresh cilantro, chopped

1 avocado, cubed

Parchment paper or silicone mat

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Preheat oven to 425*

Combine taco seasoning in a small jar. Shake to mix. *This will make more than you need for this recipe. You’ll want to have it on hand in your spice cabinet!

Toss cauliflower in avocado oil, 2 1/2 tsp taco seasoning & lime juice. Spread on baking dish lined with 1 parchment paper. Pop into the oven for 20 minutes.

Top roasted cauliflower with beans, veggies & cheese. 

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

Serve sprinkled with cilantro and avocado.  Share with a friend!

Serves 2 as a main, more as a side.

Tofu Tacos with Spunky Slaw

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

25 minutes or less

What You’ll Need:

1 block firm tofu

1 1/2 Tbsp coconut oil

For the slaw:

1 small bag slaw mix, any variety OR a baby cabbage, shaved

½ c rice wine vinegar

¼ c olive oil

1 Tbsp tamari

1/2 bunch green onion, chopped

1/2 bunch fresh cilantro, chopped

OPTIONAL but delish add ins: 1 jalapeno paper, minced, 1 Tbsp sesame seeds

For the taco seasoning:

1 Tbsp cumin

1 Tbsp chili powder

1 Tbsp garlic powder

1 tsp onion powder

1 tsp sea salt

¼ tsp black pepper

OPTIONAL: ½ tsp cayenne pepper

1 Avocado, sliced

6 corn tortillas

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Press tofu by layering on a plate: tea towel, tofu, tea towel, another plate. Press the top plate a bit to begin releasing water from the tofu & set aside.

Then, toss slaw mix with rice wine vinegar, olive oil, tamari and other veggie in a large bowl.. Set aside to let the flavors marry.

In a separate, medium size bowl, combine spices for taco seasoning. Cube pressed tofu & toss in 2 1/2 tsp prepared seasoning to coat.

Heat coconut oil in a large frying pan over medium-high heat. Add tofu & cook, tossing frequently, until crispy. (about 8 minutes)

If you have a gas range, torch taco shells by setting directly on the flame—30 seconds or so each side—to yield a perfectly, crispy, chewy tortilla!

Assemble tacos; corn tortilla + slaw + spiced tofu + avocado.

You will probably have extra slaw. Eat it on the side!

Makes 6 tacos.

Serves 2-3.

Creamy Pasta with Spring Peas

gluten free, | vegetarian | soy free | egg free

25 minutes or less

What You’ll Need:

6-8 oz bag sugar snap peas (about 2 c)

1 ½ c brown rice or quinoa pasta

1 ½ c frozen sweet peas

For the sauce:

1/2 bunch green onions, bottoms trimmed then sliced thin

1 tsp sea salt

Black pepper to taste

4 ounce log soft goat cheese

¾ c warm, filtered water

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Place snap peas in a large colander, rinse & set aside in the sink.

Then, place peas in a medium size pot of lightly salted water & bring to a boil. Add pasta & cook according to package instructions.

Drain cooked pasta & peas SLOWLY over snap peas to flash steam. Leave sit for now.

Add onions, cheese & warm water to pasta & stir constantly until it has melted & created a creamy sauce.

Transfer veggies & back to pasta pot and toss in creamy goodness.

Share with a friend!

Serves 2.

PB&J Overnight Oats

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

batch prep time 15 minutes or less

What You’ll Need:

2 c gluten free rolled oats

8 Tbsp ground flax

8Tbsp hemp hearts

4 Tbsp honey, local to your area

3 c unsweetened vanilla non dairy milk of choice

10-12oz bag frozen blueberries

8 Tbsp peanut butter, no sugar or oils added

sprinkle cinnamon

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Divide ingredients equally into (4) class containers or jars for easy grab & go breakfasts all week long OR combine all ingredients into one medium bowl.

Pop into the fridge overnight.

Eat strait out of the fridge the following morning, or heat in microwave/over low heat on stovetop.

*Or, add berries, nut butter & cinnamon to overnight oats just before diving in to make it look really pretty ;)

Serves 4.

Arugula & Goat Cheese

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

20 minutes or less

What You’ll Need:

For the dressing:

1/2 c olive oil

Juice of 2 lemons

2 Tbsp honey, local to your area

½ tsp cumin

Salt and pepper to taste

For the salad:

2 (5-7oz) bags/boxes arugula

2 cans mandarin oranges in juice, drained

2/3 large red onion, sliced

2 sweet bell pepper, sliced

1/2 c sunflower seeds

4 oz log goat cheese

2 avocados, sliced

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Prepare dressing in a jar. Shake vigorously to mix.

Arrange salad veggies & seeds in a large serving bowl OR divide into (4) containers for eays grab & go lunches throughout the week. Toss with dressing & top with avocado just before serving.

Serves 4

Chocolate Protein Blender Muffins

gluten free | vegetarian | dairy free | soy free

35 minutes or less | batch prep

What You’ll Need:

1/2 c unsweetened vanilla non dairy milk of choice

1/2 c unsweetened applesauce

1 Tbsp olive oil

1/2 c PURE maple syrup

1 egg

1 can lentils, drained & rinsed (or 1—1 1/2 c cooked)

1 1/4 c gluten free rolled oats

1/2 c cocoa powder

1/2 c almond flour/almond meal

1/2 c dark chocolate chips

2 tsp baking powder

1/4 tsp baking soda

1/4 tsp sea salt

For topping:

additional dark chocolate chips

For serving:

12 cups/pieces fruit of choice

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What You’ll Do:

Preheat oven to 375*

Combine all ingredients (except topping & fruit) in a high speed blender or food processor & puree until smooth.

Use a 1/4 measure to spoon batter into muffin tins, filling each about half way. You should get exactly 12 standard muffins, or about 24 minis!

Top each muffin with a few chocolate chips.

Pop into the oven for 20 minutes, or until a toothpick slides out clean.

These are super dense and satisfying. Enjoy one muffin with a serving of fruit for easy grab & go breakfasts all week long!

Serves 12.

Freeze well!

Artichoke Tacos

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

20 minutes or less

What You’ll Need:

2 jars (about 24 ounces total) artichoke hearts in water, drained

1 lemon, sliced SUPER thin

Parchment paper

6-8 ounces snow peas, sliced thin

8 corn tortillas*

For the spread:

1 avocado

.5 ounce container cilantro, chopped

¼ tsp sea salt

OPTIONAL (but highly recommended): 1 jalapeno, seeded

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Preheat oven to 375*

Spread artichokes & lemon slices evenly on a baking sheet lined with parchment paper. Pop into the oven for 20 minutes,

Meanwhile, combine ingredients for spread in a small food processor or blender & puree.

*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!

Smear each tortilla with avocado spread. Fill each with baked artichokes & a few lemon slices (yes, you’ll eat the whole lemon slice! TRUST ME). Top with sliced snow peas and be so, so happy.

Makes 8 tacos, serving 2.

Black Bean Burger

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

25 minutes or less | batch prep

What You’ll Need:

1 c gluten free rolled oats

2 cans black beans, drained & rinsed

1 small purple onion, quartered

1/2 Tbsp chili powder

1 large egg

1 tsp sea salt

½ tsp black pepper

1 Tbsp olive oil

Desired fixings:

Think….pickles, spinach, lettuce, sprouts, salsa, tomato, onion, mustard, avocado, cheese, a bun or wrap…whatever your heart desires!

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Heat griddle or large frying pan to medium-high heat.*

Pulse oats in a food processor or blender until fine. Add 1 can of beans + remaining ingredients to food processor or blender. Pulse to chop & combine ingredients.

Transfer bean mixture into a large bowl. Stir in remaining beans.

Use a half cup measuring cup to divide burgers into patties. Cook on each side for 4-5 minutes, or until

brown.

Serve with desired fixings & be so happy!

Serves 5.

Freeze well

*You can totally grill these. We recommend popping them under the broiler in the oven for 2-3 minutes BEFORE grilling to quickly bind the burgers so they stay together while grilling!

Curry Noodle Bowls

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

25 minutes or less

What You’ll Need:

4 ounces rice noodles

1 broccoli crown, chopped

1 sweet bell pepper, diced

1 (5oz) bag slaw mix, any variety, or 1 little cabbage, sliced

1 block organic, firm tofu, cubed

For the broth:

1 Tbsp coconut oil

1 small purple onion, minced

1 Tbsp fresh ginger, minced

.5oz fresh cilantro, minced

1 can full fat coconut milk

1 can filtered water (just use the coconut milk can, obvi)

2 Tbsp Tamari

1 Tbsp raw sugar 

2 Tbsp red curry paste

1 tsp sea salt

OPTIONAL: 1 Tbsp Sriracha

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

Slice tofu in half lengthwise. Press by layering on a plate: tea towel, tofu, tea towel, another plate. Press lightly on the top plate to begin releasing moisture from tofu & set aside.

Next, sauté onion & ginger in a deep frying pan or Wok with coconut oil until aromatic.  Add remaining ingredients for the broth.  Cover, bring a boil.  Reduce heat & simmer.

While all of this goodness is happening, prepare the bowls: Divide prepared veggies, pressed, diced tofu, & cooked noodles evenly among 2 big soup bowls.  Use a ladle to cover each bowl with broth. Allow the bowls to sit for a few minutes before diving in to flash steam the veggies.

Prepare to blow your own mind.  Invite a friend.

Serves 3.

Lemon Mushroom Alfredo with Capers

vegetarian | gluten free | egg free | soy free

20 minutes or less

What You’ll Need:

2 cups brown rice, quinoa or chickpea pasta

2 pints mushrooms, any variety (we recommend choosing 2 different varieties! So many varieties…cremini, white button, maitake, shiitake, portobello, oyster…)), sliced

3 cloves garlic, minced

1 Tbsp coconut oil

1/2 tsp sea salt

For the sauce:

1 (4oz) log goat cheese

3/4 c warm, filtered water

zest AND juice of 1 lemon

2 Tbsp capers

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

Meanwhile, saute garlic, mushrooms & salt in coconut oil in a large frying pan. Cook for 5-7 minutes, or until most of the water has cooked out of the mushrooms. (when they start sticking to the pan!)

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

Add mushrooms and pasta to pot. Toss to coat.

Dive in and be soooooo glad you did!

Serves 2.

Mushroom Asparagus Tacos

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

20 minutes or less

What You’ll Need:

1 bunch asparagus, bottoms trimmed & cut into chunks

1 pint mushrooms, any variety, chopped

1 Tbsp olive oil

sea salt & black pepper to taste

6-8 corn tortillas

For the spread:

1 large ripe avocado

juice of 1/2 lime

pinch sea salt

OPTIONAL: 1-2 tsp Sriracha

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What You’ll Do:

Toss asparagus & mushrooms in olive oil, salt & pepper in a large frying pan. Turn on meat to medium high & cook for 6-7 minutes, or until mushrooms have released most of their water. (they’ll start to stick to the pan a little when they’re done!)

While veggies work their magic:

If you have a gas range, torch the tortillas on each side over high heat by setting tortilla directly on flame; 30 seconds each side to yield a perfectly crispy, chewy tortilla. (You’ll have a similar result on an electric range using a dry frying pan.)

Then, mash avocado meat, lime juice, salt & hot sauce if desired together in a medium bowl.

Spread each tortilla generously with avocado mash. Top with sauteed veggies & be so happy.

Makes 6-8 tacos, serving 2

Herb & Feta Lentils

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

25 minutes or less

What You’ll Need:

1 ½ c whole (not split) lentils OR 2 cans lentils, drained & rinsed

3 cloves garlic, minced

4 oz feta cheese, crumbled

1 bunch fresh parsley, chopped

1/8 c olive oil

¼ tsp sea salt

Black pepper to taste

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Cover lentils with water in a large saucepan. Lightly salt & bring to a boil. Reduce to a simmer & cook until tender, about 15-20 minutes.

Meanwhile, prepare veggies.

Rinse cooked lentils with cool water. Transfer back to pot & toss with remaining ingredients. Divide among (4) containers for easy grab & go throughout the week OR pop lid into pot & stick in the fridge for easy mid week meals.

Serves 4.

Pasta Primavera

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

25 minutes or less

What You’ll Need:

6-8oz ounces brown rice, quinoa or chickpea pasta

1 large broccoli crown, chopped

1 pint mushrooms, any variety sliced

1 (5-7oz) bag baby spinach

2 Tbsp olive oil

Salt and pepper

1 (15-20oz) jar marinara sauce, no sugar added

1 c (half 15oz container) full fat ricotta cheese

OPTIONAL: crushed red pepper

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

Meanwhile, heat marinara, covered over medium-low heat, in a medium saucepan.

Finally, sauté veggies in olive oil, salt & pepper in a large frying pan until tender (8ish minutes)

Serve veggies over cooked pasta.  Top with marinara & equal parts ricotta cheese. Top with crushed red pepper if desired!

Serves 2.

Ricotta Pancakes

vegetarian | gluten free | soy free

25 minutes or less

What You’ll Need:

1 c gluten free rolled oats

½ tsp baking powder

1 Tbsp raw sugar

¼ tsp sea salt

Sprinkle cinnamon

half (15oz container) full fat or part skim ricotta cheese

¾ c unsweetened non dairy milk of choice

2 eggs

2 Tbsp coconut oil, melted

For serving:

4 c fruit of choice

PURE maple syrup

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Heat a skillet or griddle to med-high heat.

Then, combine dry ingredients in a food processor or blender. Pulse until ground and combined into course flour.

Transfer to a large bowl. Add in wet ingredients, stir well.

Use a ¼ c measuring cup to dollop cakes onto the hot skillet. Cook until cakes form bubbles, then flip & cook until other side is lightly browned.

Dive right in, or store in the fridge for easy grab go breakfasts all week long.

Serve with fruit of choice and a drizzle of pure maple syrup!

Makes 8-10 cakes, serving 3-4 hungry bellies.

Tikka Masala with Cauliflower & Chickpea

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

30 minutes or less

What You’ll Need:

¾ c uncooked brown rice

1 Tbsp coconut oil

1 small red onion, minced

3 cloves garlic, minced

1 head cauliflower, broken into florets

1 can chickpeas, drained & rinsed

2 tsp cumin

1 tsp sea salt

¾ tsp ginger

¼ tsp cinnamon

¼ tsp turmeric

1 ¼ tsp paprika

½ tsp raw sugar

1 (14.5oz) can chopped tomatoes, no sugar added

1 (13-15oz) can full fat coconut milk

OPTIONAL:  ½ tsp cayenne pepper

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Combine rice with 1 ½ cups lightly salted water.  Cook on the stovetop or in a rice cooker according to package instructions.

While rice cooks, saute onion & garlic in coconut oil until aromatic (about 3-4 minutes).  Add remaining ingredients. Bring to a boil, then lower to a simmer & cover. Cook for about 15 minutes, just enough time for the flavors to marry,

Serve over rice & prepare to BLOW YOUR MIND!

Serves 3.

Dinner Rolls

vegetarian | gluten free | dairy free | soy free

35 minutes or less | batch prep

What You’ll Need:

2 c almond flour/almond meal

1/4 c psyllium husk

1 tsp baking soda

3/4 tsp sea salt

4 eggs

2 Tbsp apple cider vinegar

3 Tbsp coconut oil, melted

1/2 c warm, filtered water

Optional, for topping:

everything bagel seasoning or fresh chopped herbs

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Preheat oven to 350*

Combine dry ingredients in a large mixing bowl. Mix well.

Add wet ingredients, mix well.

Use a 1/4 c measure to scoop prepared batter. Roll each scoop into balls with your hands, placing in a greased muffin tin as you go.

Top with everything bagel seasoning or chopped herbs if desired!

Pop in the oven for 25 minutes, or until a toothpick slides out clean.

These are great to have on hand to accompany soups, salads and meals of all kinds!

Makes 9 rolls, serving 9.

Freezes well.

Tempeh BLTA Tacos

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

20 minutes or less + overnight marinade

What You’ll Need:

1 package tempeh

For the marinade:

2 Tbsp olive oil

1/4 c Tamari

2 tsp paprika

2 Tbsp PURE maple syrup

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

Pinch sea salt

For the tacos:

1 avocado

2-3 tsp spicy mustard

1 large tomato, diced

4-6 leaves romaine lettuce, chopped

1 avocado

2-3 tsp spicy mustard

pinch sea salt

6 corn tortillas

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Slice tempeh into strips, and set into a glass dish/tupperware. Add ingredients for marinade. Cover & pop into the fridge overnight.

To prepare bacon, heat a large frying pan to medium-high heat. Sear marinated tempeh for 2-3 minutes on each side, transferring to a plate as you go. Drizzle seared tempeh with any remaining marinade.

*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!

In a small bowl, mash avocado, mustard and salt.

Smear tortillas with prepared avocado spread. Load each with lettuce, tomato & bacon.

Dive in and be so happy!

Serves 2

Cream of Cauliflower Rosemary Soup

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

30 minutes or less | batch prep

What You’ll Need:

1 red/purple onion

2 cloves garlic

1 Tbsp coconut oil

3 c filtered water

1 can full fat coconut milk

1 can cannellini beans, drained & rinsed

1 head cauliflower, broken into florets, or 1 bag cauliflower florets

2 tsp sea salt

black pepper to taste

3 sprigs rosemary, leaves removed & chopped

For serving:

bread of choice

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Saute onion & garlic in coconut oil in a soup pot until aromatic. Add remaining ingredients.

Bring to a boil & reduce to a simmer. Cook uncovered for 20-25 minutes, or until cauliflower is soft & tender.

Use an immersion blender to puree, or transfer to a high speed blender.

Divide between (4) containers for grab and go lunches throughout the week OR cool and pop the lid back on the pot and stick in the fridge for easy reheating mid week.

Serve with a slice of bread, roll or tortilla of choice!

Serves 4

Spring Asparagus Fritatta

gluten free | vegetarian | soy free

30 minutes or less

What You’ll Need:

1 bunch asparagus, chopped

1/2 bunch green onions, chopped OR 1 shallot, sliced

Coconut oil

8 eggs

4 ounce log goat cheese

Salt and pepper to taste

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Preheat oven to 350*

While oven heats, combine chopped asparagus with 1-2 inches of water in a large frying pan. Cover and heat to lightly steam.

Grease pie pan with coconut oil. Crack eggs into pan, whisk to scramble. Sprinkle goat cheese over eggs.

Drain cooked asparagus & rinse with cool water. Sprinkle chopped shallot & asparagus over egg goodness. Top with salt & pepper to taste.

Pop into oven, bake for 25 minutes, or until a knife comes out clean

Serves 2-3