Spring Minestrone

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

30 minutes or less | batch prep

What You’ll Need:

2 Tbsp olive oil

1 purple onion, minced

2 cloves garlic, minced

2 medium red potatoes, cubed

1 carrot, chopped

4 c veggie broth

2 c filtered water

1/2 pound baby spinach

2 small or 1 large summer squash, sliced

½ c frozen peas

.5oz fresh basil, chopped

4 corn tortillas

4 ounces parmesan or cheddar cheese, shredded

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Heat oil in a large soup pot. Add onion & garlic, sauté until aromatic.

Add potatoes, carrot, stock, water & spinach. Bring a boil, reduce to a simmer. Cook for about 20 minutes, or until potatoes are tender.

Stir in zucchini, peas & basil. Turn off heat & cover.

Meanwhile, turn on oven broiler & prepare quesadillas;

Arrange tortillas on a cookie sheet. Top each with 1-2 Tbsp cheese. Pop onto the top oven rack for 3 minutes.

Remove from oven and fold tortillas in half.

Serve 1 quesadilla with each bowl of soup!

Serves 4.

Mushroom & Leek Fritatta

gluten free, vegetarian, soy free, nut free

What You’ll Need:

1 8-ounce container mushrooms, any variety, sliced

1 leek, white part only, sliced thin

½ tsp sea salt

Black pepper to taste

½ Tbsp coconut oil, plus more for greasing pan

8 eggs

4 ounce log goat cheese, crumbled

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Preheat oven to 375*

Meanwhile, combine mushrooms & leeks with coconut oil, salt & pepper in a large frying pan. Saute for 5-7 minutes, or until most of the water has cooked out of the veggies.

Lightly grease a 6-ish inch baking pan with coconut oil. Crack eggs into pan, and whisk to scramble.

Sprinkle in cooked veggies & cheese.

Pop into oven, bake for 25 minutes, or until a toothpick comes out clean. This is perfect served with a little side of lightly dressed greens.

Serves 2.

Chocolate Chia Pudding

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

15 minutes or less + overnight | batch prep

What You’ll Need:

8 Tbsp chia seeds

4 Tbsp ground flax

4 Tbsp hemp hearts 

4 Tbsp pure maple syrup

2 Tbsp cocoa powder

3 c unsweetened milk of choice

16oz bag frozen berries, any varieties

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Whisk ingredients well (with exception of milk & berries) in a medium size bowl OR divide equally into separate containers (portions broken down below!) for easy grab and go breakfasts throughout the week.

Wisk in milk & top with berries. Pop into fridge overnight.

Pull out of fridge and enjoy as a super nutrient dense, energy filled breakfast!

Serves 4.

To meal prep into (4) portions:

2 Tbsp chia seed

1 Tbsp ground flax

1 Tbsp hemp heart

1 Tbsp maple syrup

1/2 Tbsp cocoa powder

3/4 c unsweetened vanilla almond milk

top with 1 c berries

Tofu Tacos with Mango Salsa

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

30 minutes or less

What You’ll Need:

For the salsa:

2 c frozen mango chunks

1/3 red onion, minced

1/4 bunch fresh cilantro

Pinch sea salt

Optional: 1 fresh jalapeno

For the tacos:

1 block organic, firm tofu, pressed and diced

3 Tbsp avocado oil

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

½ (5-7oz) bag salad greens, any variety

6 corn tortillas

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Slice tofu in half lengthwise. Press by layering on a plate: tea towel, tofu, tea towel, another plate. Press semi-firmly to begin to release water & set aside.

Meanwhile, prepare the salsa. Defrost mango by popping into the microwave for 45 seconds or so (will

yield about 1 ½ cup!)

Combine salsa ingredients in a small food processor or blender & puree. Set aside.

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!

Dice tofu & toss in spice mix with olive oil

Heat olive oil in a large frying pan. Add spiced tofu & pan fry, tossing often, until crispy. (about 10 minutes)

*If you have a gas range: Torch the tortillas on each side over high heat. (Set tortilla directly on flame; 30

seconds each side to yield a perfectly crispy, chewy tortilla! Similar effect on an electric range in a large, dry skillet.

To serve, smear each tortilla generously with salsa & greens. Top with spiced tofu!

Serves 2.

Creamy Pasta with Radish & Pea

gluten free | vegetarian | soy free | egg free

20 minutes or less

What You’ll Need:

2c brown rice, chickpea or quinoa pasta

1 ½ c frozen peas

1/3 red onion, minced

½ Tbsp. coconut oil

zest of 1 lemon

4 oz log goat cheese

¾ c warm, filtered water

½ tsp black pepper

½ tsp sea salt

1 bunch radishes, sliced

For the salad:

1/2 (5-7oz) bag salad greens, any variety

1/4 c chopped walnuts

Juice of the zested lemon

2 Tbsp olive oil

salt & pepper to taste

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Bring a large pot of lightly salted water to a boil for the pasta. Add pasta & peas & cook according to pasta package instructions. (peas are just along for the ride!)

Meanwhile, saute shallot in coconut oil in a large sauce pan until aromatic. Add remaining ingredients. Stir constantly, until you have a light, creamy sauce. Stir in cooked pasta.

While all this goodness is happening in the pan, toss salad ingredients together (use your dirty pasta pot if you don’t want to dirty a large salad bowl!)

Serve pasta with salad, share with a friend & be happy!

Serves 2.

Vegetable Pasta Salad

vegetarian | gluten free | egg free | nut free

30 minutes or less | batch prep

What You’ll Need:

2 c brown rice, quinoa or chickpea pasta

For the dressing:

½ c olive oil

.25oz (about 1/4c) fresh basil, leaves sliced into thin strips

1/8 c red wine vinegar

¼ tsp salt

1/8 tsp black pepper

1 clove minced garlic

½ tbsp. Dijon mustard

2 broccoli crowns, broken into florets

1 c frozen shelled edamame, thawed

1 sweet bell pepper, diced

1 zucchini, diced

½ pint cherry tomatoes, halved

½ c kalamata olives, halved

additional .25oz (about 1/4) c basil, sliced in strips

½ c (about 4oz) Parmesan cheese, shredded

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

Meanwhile, combine 1/4 c basil & olive oil in a small bowl & set aside. Basil will begin to infuse the oil. It will be awesome. 

In a the bottom of a separate, large bowl, whisk remaining ingredients for the dressing.

Then, chop up those veggies & toss into the bowl with prepared dressing.

Drain & rinse cooked pasta with cool water. Add to veggie bowl.

Add basil infused oil & Parmesan cheese. Toss to coat.

Trust me when I say you will never make another pasta salad with bottled Italian dressing again. Ever.

Serves 4

Strawberry Tacos

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

10 minutes or less

What You’ll Need:

8 corn tortillas

1 pound fresh strawberries, sliced thin

4 ounces goat cheese

OPTIONAL: cocoa powder

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If you have a gas range: Torch the tortillas on each side over high heat. Set tortilla directly on flame; about 30 seconds each side yields a perfectly crispy, chewy tortilla.) Use a dry frying pan on electric range for a similar result!

Smear each tortilla with 1 Tablespoon or so of goat cheese. Top with sliced strawberries & dust with cocoa

powder if desired.

Fold in half and eat like a taco!

Serves 4.

Southwest Power Bowl

gluten free | vegetarian | dairy free | soy free

25 minutes or less

What You’ll Need:

For the pico de gallo:

1 pint cherry tomato, diced

1 small bunch fresh cilantro, chopped

1 large shallot, minced

Juice of 1 lime

¼ tsp sea salt

Fresh cracked pepper

OPTIONAL: 1 fresh jalapeno, seeded & diced

For the bowl:

4 eggs

½ Tbsp coconut oil

1 avocado, sliced

1 can black beans, drained & rinsed

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Prepare pico de gallo by combining all ingredients in a medium bowl. (This can be done up to 5 days ahead of time, and stored covered in the fridge!)

Melt coconut oil in a skillet. Crack eggs into pan. They are perfect cooked over-hard for this dish--but do what you love!

Serve eggs with fresh pico de gallo, sliced avocado & black beans. Share with a friend.

Serves 2

Seriously Bomb Summer Kale Bowl

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

30 minutes or less

What You’ll Need:

1 large sweet potato, cubed

1 Tbsp olive oil

sea salt to taste

parchment paper

For the drizzle:

2 Tbsp warm water

3 Tbsp tahini

juice of 1 lemon

3 cloves garlic

2 Tbsp olive oil

For the salad:

1 bunch kale, torn from stem into small pieces*

6-8oz buffalo mozzarella, cubed

1/2 pint cherry tomato, sliced in half or quartered

.25oz fresh basil, leaves chopped

Everything Bagel Seasoning

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Preheat oven to 400*

Cube sweet potato, toss in olive oil & salt & spread on a baking sheet lined with parchment paper. Pop into the oven for 20-25 minutes, or until a fork slides out smooth.

While potato bakes, combine ingredients for drizzle in a small blender or food processor. Puree until smooth & set aside.

Finally, prepare ingredients for salad, dividing equally between 2 bowls, or in 1 large serving dish to share. *As you tear the kale from stem, massage (literally!) through your fingers as you drop each piece into a large bowl.

Top with prepared sweet potatoes, tahini drizzle & everything bagel seasoning. Dive in and be so, so happy!

Serves 2.

Mango Frozen Yogurt

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

10 minutes or less

What You'll Need:

10 ounce bag frozen mango 

3/4 c full fat or low fat vanilla yogurt (regular or Greek)

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Combine ingredients in high a high speed blender. Use blender stick or long wooden spoon to mix through the blender lid as you gradually increase the speed to med/high.  

Scoop into bowls and ENJOY! 

Serves 2-3 sweet bellies. 

Strawberry Fields

gluten free | vegetarian | soy free | egg free

40 minutes or less

What You’ll Need:

For the salad:

1 bunch fresh red or golden beets, roasted & sliced OR a package prepared beets from produce section

Parchment paper

1/2 pound baby spinach

4oz log soft goat cheese

1/2 cup walnuts

1/2 pound fresh strawberries, sliced

For the dressing:

1/4 c olive oil

3 Tbsp balsamic vinegar

1/2 Tbsp PURE maple syrup

1 shallot

pinch sea or Himalayan salt

1/2 tsp Dijon mustard

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If roasting beets, preheat oven to 400*.

Line a baking dish with parchment paper. Remove beets from greens, rub with olive oil & sea salt.

Place whole beets in lined baking dish & cook for about 40 minutes, or until a fork slides out smoothly. Just like baking a potato! (You can do this up to 5 days ahead of time).

Meanwhile, combine ingredients for dressing in a food processor or small blender. Puree until creamy.

Divide salad ingredients equally between (2) large plates or into 1 large serving bowl.

Toss with dressing just before serving.

Serves 3

Caprese Hummus

gluten free | vegetarian | soy free | egg free

20 minutes or less

What You’ll Need:

2 cans cannellini or white navy beans, drained & rinsed

¼ c tahini

4 cloves garlic

1 tsp sea salt

1/2 (5-7oz) jar prepared pesto*

1 pint cherry tomato

1 box brown rice crackers

1 bag baby carrots

1 bunch celery, cut into snacking sticks

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Preheat oven to 425*

Spread whole baby tomatoes on a baking sheet lined with parchment paper and pop into the oven for 12 minutes.

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

Spoon pesto over prepared hummus. Top with roasted tomatoes.

Dig in with veggies &brown rice crackers for a perfectly balanced lunch or share with friends.

Serves 4 as a main, more as a side.

*If allergens are a concern, check ingredient label to ensure the variety you choose is free of soy and egg ingredients.

Creamy Leek Pasta

gluten free | vegetarian | soy free | egg free

20 minutes or less

What You’ll Need:

1/2 pound baby spinach

2 c brown rice or quinoa pasta

1 leek rinsed & sliced in rounds (or 1 bunch of green onions—green & white parts!)

1 ½ c frozen sweet peas

2 tsp coconut oil

1 tsp sea salt

Black pepper to taste

4 ounce log soft goat cheese

¾ c warm, filtered water

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Place spinach in a large colander, rinse and set aside in the sink.

Then, heat a large pot of lightly salted water to a boil, and cook pasta according to package instructions. (Use a pot bigger than you think you need…you’ll need that hot water!)

While pasta cooks, saute leeks & peas with coconut oil, salt & pepper over medium-high heat for about 5 minutes, or until peas are thawed & leeks are tender.

Drain cooked pasta SLOWLY over spinach to flash steam.

Transfer peas & leeks to pasta pot. Add cheese & warm water & stir constantly until cheese has melted & created a creamy sauce.

Toss cooked pasta & spinach with the goodness in the pot.

Share with a friend!

Serves 2.

Basic Gluten Free Pancakes

gluten free | vegetarian | dairy free | soy free

20 minutes or less

What You’ll Need:

1 ½ c ground flaxseed

2 tsp baking powder

2 tsp ground cinnamon

pinch salt

5 eggs

4 Tbsp coconut oil, melted

½ c filtered water

PURE maple syrup

4 c fruit of choice

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

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

Batter will be lumpy--totally normal!

Measure ¼ c scoops of batter onto hot griddle or frying pan.  Flip when they begin to bubble!  

Serve with pure maple syrup & fruit of choice.

Makes about 10 perfect cakes, serving 3-4

These freeze well, too!

Brown Rice Burgers

gluten free | vegetarian | soy free | egg free

35 minutes or less

What You’ll Need:

1 c dry rice

1 large onion, peeled & cut into chunks

1 1/2 tsp cumin

3/4 tsp garlic powder

3/4 tsp salt

1/2 c gluten free rolled oats

1/2 (5-7oz) jar pesto*

2 eggs

OPTIONAL: 1 tsp crushed red pepper

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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Cook rice in a rice cooker or on the stovetop in lightly salted water, according to package instructions.

Meanwhile, prepare remaining ingredients in a food processor or high speed blender. Puree.

Add cooked rice to food processor/blender. Pulse to mix—you’ll want the rice still have texture, so don’t puree!

Heat griddle or large skillet to medium high heat.

Using a 1/2 c size measuring cup, scoop mixture directly from the blender/processor and form into patties with your hands. Transfer patties directly onto hot griddle. Cook on each side for about 4 minutes.

Serve burgers with desired fixings and be so happy!

Serves 5

*Cooked burgers freeze well, too!

*If allergens are a concern, check ingredient label to ensure the variety you choose is free of soy and egg ingredients.

Acai Bowls

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

10 minutes or less | batch prep

Look for acai in the freezer section, either in packets or in chunks. Don’t see them at your grocer? Don’t stress! Swap for frozen blueberries.

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What You’ll Need:

Blend 1 packet or 1c chunks acai berries

1/2 frozen banana *

1-1.5 c non dairy milk of choice

1 c frozen riced cauliflower, no salt added

For serving:

1/3 c gluten free granola

additional fruit, if desired

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Combine fruit, veggie and milk in a high speed blender.

Agitate through the top of the blender as needed keep everything moving. You may need to add a little more almond milk, a few Tbsp at a time, to desired consistency.

Scoop out of the blender using an ice cream scoop and spatula. Top with granola + more fresh fruit if desired & share with a friend!

Serves 1.

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 coconut if desired & die in with a spoon

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!

**Not all granolas are vegan, dairy free or gluten free. Always read your ingredient labels, especially if this is important to you!

Arugula with Tomato & Olive

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

25 minutes or less

What You’ll Need:

2 c/6oz brown rice, quinoa or chickpea pasta

4 cloves garlic, peeled & sliced thin

2 Tbsp olive oil

1 (5-7oz) bag baby arugula

1 pint cherry tomatoes, halved

¾ -ish c pitted kalamata or mixed olives, halved

sea salt & black pepper to taste

OPTIONAL: crushed red pepper flakes to taste

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

Meanwhile, sauté garlic in a large frying pan until aromatic.

Add remaining veggies & olives to pan. Add salt & pepper to taste. Heat over medium until greens wilt

& tomatoes get super juicy.  

Serve over cooked pasta, top with & crushed red pepper if your heart desires

Serves 2.

Greek Salad

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

20 minutes or less | batch prep

What You’ll Need:

For the dressing:

1/4 c red wine vinegar

1 Tbsp. fresh oregano leaves, chopped

1/4 c olive oil

1/2 tsp sea salt

1/2 tsp ground black pepper

2 cloves garlic, smashed

For the salad:

2 heads lettuce, any variety OR 2 (5-7oz) bags salad greens

1 large English cucumber, quartered

1 pint cherry tomato

1 red onion, sliced thin

3/4 c pitted kalamata or mixed olives, halved

6 ounce feta cheese, crumbled

2 cans chickpeas, drained & rinsed

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

Divide salad ingredients 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

Greens & Beans

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

25 minutes or less

What You’ll Need:

1 large red onion, diced

3 cloves garlic, minced

1 Tbsp olive oil

1 large bunch kale, or 1 bag of kale, torn from stem

4 c filtered water

2 tsp sea salt

pepper to taste

1 can cannellini beans, drained & rinsed

1/3 c shredded parmesan, or other hard cheese

4 corn tortillas

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Sauté onion & garlic in a shallow soup pot or wok with olive oil until aromatic. Add chopped kale to pan, followed by water, beans, salt & pepper. Bring to a boil. Lower to a simmer and cover. Cook for 15 minutes to allow flavors to marry.

If you have a gas range: Torch the tortillas on each side by setting directly on flame; about 30 seconds each side yields a perfectly crispy, chewy tortilla. Get a similar result on an electric range using a dry, hot skillet!

Divide among 2 big ‘ol bowls. Top with Parmesan & serve with tortillas.

Serves 2.

Roasted Veggies with Walnut Pesto

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

30 minutes or less

What You’ll Need:

parchment paper

1 large (or 2 small) summer squash, any variety, quartered & sliced

1 purple/red onion, peeled & cut into eighths

1 pint mushrooms, any variety, halved or quartered

1 bunch asparagus, trimmed

1-2 Tbsp olive oil

salt & pepper to taste

1 pint cherry tomato

For the pesto:

.75oz fresh basil (about 1c)

1/4 c walnuts

1/4 olive oil

1 clove garlic

juice of 1 small lemon

1/8 tsp sea salt

1/2 c dry quinoa

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Preheat oven to 375*

Line a baking sheet with parchment paper. Toss onion, zucchini, mushrooms & asparagus in olive oil, salt, pepper. Roast for 15 minutes.

While veggies roast, prepare pesto by combing ingredients in a food processor or high speed blender. Puree until smooth. Set aside.

Combine quinoa with 1 1/2 c lightly salted water in a small saucepan & cook according to package instructions.

Finally, add whole cherry tomatoes to roasting pan with existing veggies, and pop back in the oven for 10 minutes.

Serve roasted veggies over quinoa topped with pesto. Share with a friend!

Serves 2 as a main

**You could totally grill these! Keep veggie chunks larger; skewer onions, mushrooms & squash. Keep asparagus whole and place directly on the grill. Skewer tomatoes separately and sear for just a minute or two on each side