Smashed Brussels Sprouts 

1lb. brussels sprouts 

2 tbsp. olive oil 

1 tbsp. balsamic vinegar 

1 tsp. garlic powder 

salt & pepper to taste 

½ cup crushed cashews 

1. Cut the end off of the brussels sprouts, steam or boil for 20 minutes and then drain 
2. Whisk together olive oil, balsamic vinegar, garlic powder and salt & pepper 
3. Pour over brussels sprouts  
4. Place brussels sprouts on cookie sheet 
5. Flatten the brussels sprouts with a heavy jar then cover them with crushed cashews 
6. Bake at 400F for 15 minutes 
7. Enjoy! 

Crispy Smashed Garlic Potatoes

bag of yellow potatoes

olive oil (enough to coat once tossed)

salt & pepper to taste

onion powder (a couple of tbsps)

garlic powder (a couple of tbsps)

basil (a couple of tbsps)

chili flakes (chef choice- just not too much or you’ll regret it lol)

1. Boil potatoes for 15-20 minutes or until fork tender
2. Drain potatoes and add to large bowl
3. Cover with the rest of the ingredients and toss to mix
4. Place potatoes on cookie sheet and smash with bottom of heavy jar
5. Bake at 450F for 25-35 minutes depending on preferred crispy level

 Sweet Potato Avocado Toast 

1 large sweet potato 

1 large avocado 

2 garlic cloves, minced 

¾ cup cherry tomatoes 

your choice of crushed nuts to garnish 

1. Slice sweet potato lengthwise into 1/4 inch thick slices 
2. Place slices in toaster on high for about 5 minutes or until cooked through 
3. Mash avocado in bowl, add garlic and tomatoes (cut or diced). Stir to combine 
4. Top your sweet potato toast with avocado mixture and garnish with crushed nuts 
5. Serve immediately 

Baked Garlic Potato Wedges 

3 large russet potatoes, sliced into wedges 

4 tbsp. olive oil 

2 tsp. Italian seasoning 

2 tsp. garlic powder 

2 tsp. Paprika 

salt to taste 

1. Slice potatoes into wedges 
2. Place potato wedges into large bowl.   Drizzle olive oil and toss to coat 
3. In small bowl, mix salt, Italian seasoning, garlic powder and paprika. Sprinkle seasoning onto potato wedges and toss to coat 
4. Place wedges on baking sheet and bake for 40 minutes at 400F or until potatoes are fork-tender and golden 
5. Enjoy! 

Cajun Rice Bowl (1-2 Servings)

¼ cup red onion 

¼ cup green bell pepper 

¼ cup orange bell pepper 

¼ cup black beans 

¼ cup pinto beans 

1 tbsp. of Cajun seasoning (see recipe below for Cajun seasoning) 

½ cup cooked brown rice 

¼ cup diced cucumber 

¼ cup diced mango 

¼ cup chopped avocado 

¼ cup sliced cherry tomatoes 

Cajun Seasoning 

2 tbsp. paprika 

2 tbsp. garlic powder 

1 tbsp. sea salt 

2 tsp. dried oregano 

2 tsp. dried thyme leaves 

2 tsp. onion powder 

2 tsp. Cayenne pepper 

1 tsp. red pepper flakes 

1. Sauté red onion, green bell pepper and orange bell pepper with 1 tbsp of olive oil.  
2. Once veggies are softened add black beans and pinto beans and tablespoon of Cajun seasoning. 
3. Mix well and sauté together until heated thoroughly. 
4. Place sauteed Cajun veggies in bowl with other ingredients (cooked brown rice, mangoes, tomatoes, avocado and cucumber.  
5. Enjoy! 

High Protein Chickpea Quinoa Salad Jar (1-2 Servings Each Jar *stays good up to  5 days)

3 (32oz mason jars)

2 (15oz cans) chickpeas, drained and rinsed

dash of paprika (optional)

dash of garlic powder (optional)

¼ cup plus ½ tbsp. extra virgin olive oil, plus more for drizzling

salt to taste

4 cups cooked quinoa

5 medium Roma tomatoes, diced (about 8oz)

¼ cup plus 3 tbsp. Lemon juice (about 3 medium lemons)

1 long english cucumber, diced (about 3 cups)

1 ½ cups diced red onion (1 medium)

1 cup chopped fresh cilantro (optional)

1. Preheat oven to 425 F.  Rub chickpeas between layers of kitchen paper towels. Transfer to a bowl. Add a generous dash of paprika and garlic powder, salt, plus drizzle of olive oil.  Toss until evenly coated. Place them on a large rimmed baking sheet in a single layer. Roast for 15 minutes. Change oven setting to broil and cook for about 2 minutes more until crispy.
2. Cook quinoa according to package directions. Fluff with a fork.
3. Transfer chopped tomatoes to a strainer. Add generous dash of salt and toss. Set aside to strain. Toss the tomatoes to remove excess liquid.
4. Start building your mason salad jars. To each jar (in this order from bottom of jar to top): 

• add 1 ½ tbsp olive oil
• Salt and pepper to taste
• 2 tbsp plus 1 tsp lemon juice
• 1 cup chopped cucumber
• ¾ cup tomatoes
• ½ cup red onion
• 1 cup chickpeas
• 1 ⅓ cups quinoa
• ⅓ cup cilantro
• Cover and refrigerate up to 5 days
• For serving, invert jar and shake over a medium bowl. Mix to combine. Add more salt and lemon to taste.

Warm Potato Salad with Asparagus (4 Servings)

2.5lbs baby potatoes

1lb asparagus stalks cut into thirds and bottoms trimmed

3 cloves of garlic finely chopped

3 tbsp extra virgin olive oil

1.5 tbsp Whole30 compliant whole grain mustard

1 tbsp apple cider vinegar

1 tbsp all natural honey

salt and pepper to taste

½ red onion thinly sliced

1 tbsp finely chopped fresh parsley

1. Add potatoes to a large stock pot. Cover with water, add a pinch of salt and place over high heat. Bring to a boil, lower to medium high heat and cook the potatoes until barely fork tender, around 18 minutes.  Add asparagus and cook until slightly tender, around 2 minutes.
2. Meanwhile, in a large mixing bowl, combine the garlic, olive oil, mustard, vinegar, and honey.  Season with salt and pepper to taste and whisk to combine.
3. Drain hot potatoes and cut them in half or bite size pieces.  Add them to the vinaigrette along with asparagus and onions. Gently toss to coat, taste for seasoning and adjust with salt and pepper as desired.
4. Transfer to a serving platter, garnish with chopped parsley and serve warm or at room temperature.

Oat Wraps

Wrap recipe:

2 cups oats

1 ½ cup of water

1. Let oats and water sit in container an hour
2. Blend softened oats in blender until liquified
3. Pour about ¼ cup of oat mixture into frying pan to make pancake type wrap
4. Take flattened oat wrap and add guacamole (smashed avocado with diced red onions and diced tomatoes), shredded lettuce and favorite veggies. Fold and enjoy!

Air Fried Frozen Broccoli

1lb frozen broccoli florets

½ tsp garlic powder 

½ tsp onion powder 

½ tsp salt

½ tsp pepper

1. Air fry at 390 for 15 minutes shaking halfway. Serve with fresh lemon on top.

Specialita Italiana

1 can of butter beans drained

1 clove minced garlic

1 tbsp olive oil

cherry tomatoes (you decide how many you want for this italian dish-chef choice;)

fresh chopped basil

1. Cook minced garlic and olive oil together until fragrant
2. Add cherry tomatoes with pinch of salt and pepper and cook until tomatoes burst
3. Add beans and give a good stir
4. Cook until heated through
5. Finish with some fresh chopped basil and enjoy!
6. Eat with pieces of cauliflower pizza crust (see cauliflower pizza crust recipe below)

Cauliflower Pizza Crust

1 ½ lbs cauliflower rice/florets (frozen)

3 tbsp ground chia or flax seeds

½ cup almond flour or meal

½ tsp salt

½ tsp garlic powder

½ tsp dried oregano

1. Preheat oven to 400F and line large baking sheet with parchment paper
2. Thaw frozen cauliflower rice or florets in fridge overnight. If using florets, “rice” it by placing in food processor before proceeding to next step.
3. Transfer thawed cauliflower rice to the center of thin dish towel. Use hands to squeeze rice, removing all excess moisture from cauliflower.
4. Place the drained cauliflower in large bowl, then add in ground flax or chia seeds, almond flour, salt, garlic and dried oregano. Stir well to mix, using your hands if needed, but typically don't add any extra liquid. I use my hands to mix this dough.
5. Press the mixture into the parchment-lined baking sheet, using your hands to shape the crust, I typically get a crust that is 12 to 14 inches in diameter.
6. Bake crust at 400F for 45 minutes, checking on it after 30 minutes to make sure it's not starting to burn. You want the crust to be dry to the touch and nicely golden.
7. For best texture I recommend flipping the pizza crust over by using the parchment paper to help flip… this will put the dry side on bottom and return to the oven for 10 more minutes.
8. Let cool and then tear apart to use with Italian dish

Vegan Cucumber Rolls (24 roll ups)

2-3 large English cucumbers

2 avocados mashed

½ cup shelled pistachios

3 tbsp onion minced

2 tbsp mint leaves

1 tbsp lime juice

¼ tsp salt

1. Create long, thin strips of cucumber with mandolin slicer or a vegetable peeler. Keep even pressure to cut slices at an even thickness. Aim for 24 strips of cucumber.
2. Add shelled pistachios, onion, mint, lime juice and salt to a small food processor. Pulse until the mixture is finely chopped and evenly mixed
3. Just before you assemble, mash avocado after removing pits and skin.
4. To assemble the roll ups, take one slice of the cucumber and addabout 1 tsp mashed avocado and 1-2 tsp. Of the pistachio mixture onto one end.
5. Pick up the edge where you paced the filling and roll the cucumber over the filling. Try to tuck the cucumber around the filling to get the cucumber tightly pressed around the filling.
6. Continue rolling until you reach the other end of the cucumber. Secure the roll with a toothpick.
7. Serve immediately.

Southwestern Lettuce Wraps

⅓ lime juice

salt & Pepper

2 tbsp olive oil

2 cups frozen corn kernels

2 cans black beans, rinsed & drained

1 green bell pepper chopped

1 red bell pepper chopped

1 small onion chopped

1 avocado chopped

romaine lettuce

1. Whisk first 3 ingredients together for dressing in a small bowl. Set aside.
2. Heat a lightly oiled frying pan over medium high. Lightly toast corn until spotty brown. Remove from heat.
3. In a large bowl, add the 3 remaining ingredients plus the toasted corn (don't add romaine lettuce) mix well.
4. Add dressing to mixture.  Season with salt and pepper. 
5. Spoon mixture into romaine lettuce wraps and serve.

Sweet Potatoes Stuffed With Chipotle Black Beans & Corn Salad

4 small sweet potatoes or yams, baked

1 can black beans, rinsed and drained

1 cup of canned corn, rinse and drained

3 green onions, thinly sliced

For vinaigrette:

2 limes, zested and juiced

1 tbsp oil

2 tsp honey

½ tsp salt

½ tsp pepper

1. In a bowl, add black beans, corn and onions. Stir to combine.
2. In a smaller bowl, mix together lime zest and juice, oil, honey, salt & pepper.
3. Pour over black bean & corn mixture and toss to combine.
4. Slice open baked sweet potatoes. Stuff potatoes with chipotle black bean & corn mixture and serve.

Stuffed Peppers

2  tbsp olive oil

2 stalks celery, minced

1 medium onion, minced

2 cups cooked brown rice

½ cup yellow raisins

½ cup vegetable broth

5 oz tofu mashed (optional)

3 red bell peppers sliced lengthwise (cleaned out)

1. Preheat oven to 400F.
2. Heat oil in pan over medium heat. Add celery, onion, ½ tsp salt and garlic. Saute until soft. Add rice, raisins and broth. Cook about 5 minutes. This should be the consistency of stuffing.
3. Mash tofu with ½ tsp of salt (If using tofu)
4. If using tofu divide tofu among the pepper halves then top with rice mixture.
5. If not using tofu just add rice mixture to pepper halves.
6. Place peppers in 9” x 12” casserole dish. Add water until it comes ½ inch up side of peppers.
7. Bake for 30 minutes or until peppers are soft and the stuffing is hot.

Spicy Green Beans

2 tbsp olive oil

1 lb green beans, trimmed

¼ tsp salt

3 cloves garlic minced

¼ tsp pepper flakes

1. Heat oil in frying pan or wok over medium heat.
2. Add trimmed green beans and salt.
3. Cook stirring frequently for 3 minutes.
4. Stir in garlic and red pepper flakes, cooking for 1 minute. Serve

Roasted Vegetables with Brown Rice

prepared brown rice (amount varies depending on the size of your family)

assorted veggies, chopped to 1” or 2” in size

veggie suggestions: sweet potatoes, carrots, zucchini, yellow squash, onion, peppers, green      beans, lima beans and garlic

1. In large bowl drizzle veggies with olive oil and season with salt & pepper. Toss to coat.
2. Lightly oil a large rimmed baking sheet and spread veggies in a single layer.
3. Bake at 425F for 20 minutes, stirring once halfway through.
4. If veggies are not slightly carmelized, set under the broiler for an additional 5 minutes oe so, string often.
5. Serve over brown rice.

Two Bean Burger

1 tsp extra virgin olive oil

2 tbsp chopped onion

1 cup canned black beans, rinsed and drained

2 cup canned great northern beans, rinsed and drained

2 tbsp flaxseed meal

1 tsp garlic powder

¼ tsp cumin

¼ tsp salt

1. Mash beans in large bowl, leaving about ¼ beans whole and set aside.
2. Heat olive oil in large skillet over medium heat. Add onions and cook until translucent.
3. Place onions in bowl with mashed beans and add whole beans that were set aside, flaxseed meal, garlic powder, cumin and salt. Stir ingredients until thoroughly mixed.
4. Return to skillet to medium heat and add teaspoon of olive oil.
5. Scoop ⅓ of bean mixture for each burger. Flatten with spatula. Cook 5 minutes or until bottoms are browned slightly crispy.
6. Flip and cook another 5 minutes
7. Top with tomato slices, lettuce and onions.
8. Spread guacamole on burger for added taste.

Savory Corn and Black Bean Salad

1 ½ cup corn kernels, fresh or frozen

⅓ cup pine nuts

¼ cup lime juice

2 tbsp extra virgin olive oil

¼ cup chopped fresh cilantro

2 (14.5oz) cans of black beans

rinsed 2 cups shredded red cabbage

1 large tomato, diced

½ cup minced red onion

salt to taste

1. Place pine nuts in small dry skillet over medium low heat and cook, stirring until fragrant and lightly browned.
2. Whisk lime juice, oil, cilantro and salt in a large bowl.
3. Add corn, pine nuts, beans, tomato and onion.Toss to coat.
4. Refrigerate until ready to serve.

Spanish Rice

1 cup brown rice

⅓ cup green pepper, diced

1 medium tomato,diced

1 tsp basil

1 tsp oregano

⅓ cup of onion, diced

1 tsp salt

1 cup tomato juice

⅓ cup of celery, diced

2 tsp chives, chopped

1 cup vegetable broth

⅓ cup of carrots, grated

2 small garlic cloves,minced

1.  Combine tomato juice and broth in large pot and bring to a boil.
2. Add rice and reduce heat to simmer.
3. Cover and cook 25 minutes.
4. Remove from heat and add tomatoes, celery, onion, garlic, chives and salt.
5. Replace cover and simmer 15-20 minutes. Serve.

Quick Tomato Sauce

2 tbsp olive oil

1 medium yellow onion (chopped)

2 cans diced tomatoes (14.5 oz) 

salt to taste

¼ cup cilantro, finely chopped

1.  Saute onions in heated oil over medium heat cooking until soft.
2. Add tomatoes including juice and salt.
3. Simmer until slightly thickened, about 10 minutes.
4. Add cilantro and simmer for 5 or 10 minutes more.
5. Serve over spiralized cooked veggies, whole grain pasta, rice or cooked vegetables.

Taco Soup

1 tbsp extra virgin olive oil

½ cup diced onion

4 cups vegetable broth

1 (14.5oz) can diced tomatoes

1 (150z) can black beans, rinsed and drained

1 (15oz) can pinto beans, rinsed drained and mashed

1 (15oz) can corn, drained

1 ½ cups cooked brown rice

1 tbsp taco seasoning (*see recipe below for recipe)

1 tsp salt

⅙ tsp pepper

1. Heat olive oil in large sauce pan over medium heat. Cook onions until soft and translucent.
2. Add broth, tomatoes, black beans, mashed pinto beans, corn, brown rice, taco seasoning, salt and pepper.Heat to boiling.
3. Reduce heat and cook 30 minutes.

*Taco Seasoning

2 tbsp chili powder

1 tbsp cumin

1 tsp garlic powder

1 tsp paprika

1 tsp onion powder

½ tsp cayenne pepper

1. Mix all ingredients together and store in airtight container.

Hearty Lentil Soup

1 large onion, chopped

3 medium carrots, peeled and chopped

1 (14oz) can diced tomatoes

1 cup lentils

2 cups water

1 tsp balsamic vinegar

1 tsp salt

2 tbsp olive oil

2 cloves of garlic, minced

1 tsp thyme

4 cups vegetable broth

3 tbsp parsley

pepper to taste

1. In large soup pot, add onions and carrots with 2 tbsp of olive oil stirring occasionally until softened.  
2. Add garlic, then stir in tomatoes and thyme.
3. Stir in lentils, salt and pepper. Cover and reduce heat t medium low. Cook 8-10 minutes.
4. Uncover and increase heat to high and bring to a simmer.  
5. Add vegetable broth and water, bring to a boil, cover partially and reduce heat to low.
6. Simmer for 20-30 minutes until vegetables and lentils are softened.
7. Puree 2 cups of soup in blender until smooth, then return to pot. 
8. Stir in vinegar and parsley. Serve.

Portuguese Bean Soup

2 tbsp olive oil

2 cloves of garlic, minced

1 sweet potato, peeled & diced in ½ inch pieces

1 can diced tomatoes

1 cup frozen chopped collard greens

2 tbsp vinegar

1 coarsely chopped sweet onion

6 cups vegetable broth

2 cups water

4 cups white beans

dash of chili powder

1.  Heat oil in a stock pot over medium high heat.  Add onion and garlic.
2. Saute for about 3 minutes
3. Add remaining ingredients and bring to a simmer.
4. Reduce heat, cover and simmer gently until sweet potatoes are tender.
5. Ladle into bowls and enjoy.

Tuscan Soup

1 tbsp extra virgin olive oil

1 cup diced carrots

6 cups vegetable broth

1 (15oz) can cannellini beans rinsed and drained

1 (14.5oz) can diced tomatoes undrained

½ (10oz) package frozen chopped spinach, unthawed

½ tbsp dried crushed rosemary

1 cup diced onion

2 cloves garlic, minced

1 cup dry lentils, sorted and rinsed

1 bay leaf

1 tsp salt

⅛ tsp pepper

1. Heat olive oil in large saucepan over medium heat. Add onion and carrots until onions are soft and translucent.
2. Stir in garlic and cook 1 minute stirring constantly so garlic doesn't burn.
3. Add broth, lentils, cannellini beans, tomatoes, spinach, rosemary, bay leaf, salt and pepper.
4. Heat to boiling and then reduce heat.
5. Simmer 20-2 minutes with lid tilted.
6. Discard bayleaf before serving.

Thick and Creamy Corn Potato Soup

6 ears corn (cut off the cob)

6 medium large red potatoes (chopped ½ inch pieces)

6 carrots (peeled and finely chopped)

1 medium or large onion (finely chopped)

2 green peppers (finely chopped)

3 (32 oz) boxes of vegetable broth

water as necessary

2 bay leaves

2 tsp thyme

2 tsp marjoram

3 tsp cumin

2 tsp salt

2 tsp pepper

1. Put vegetables and spices in large soup pot.        Cook on medium heat, stirring occasionally for 15 minutes.
2. Add broth and maintain a light boil.
3. Cook 45 minutes to 1 hour. Remove from heat.
4. Blend ¾ of the soup mixture in blender in batches.
5. Put blended soup in large bowl until the blending process is complete.
6. Pour the blended soup back into the pot.  
7. Add water to thin and obtain desired consistency.
8. Heat through and serve.

Vegetable Barley Soup

3 cups chopped celery

2 cups chopped white onion

3 cups chopped carrots

3 cups chopped green/yellow/red peppers

3 cups thinly sliced mushrooms

2 cups chopped roma tomatoes (peeled and seeded)

2 (32oz) boxes vegetable broth

2 garlic cloves, minced

2 tsp marjoram

2 tsp oregano

1 bay leaf

1 tsp parsley

1 cup whole grain barley

1. Pour ¼ cup vegetable broth in large soup pot.
2. Add all of the vegetables and saute until tender.
3. Add the spices. Add the remaining vegetable broth.
4. Bring to a boil. Add barley.
5. Boil for 15-20 minutes until barley is tender.

Baked Apples and Pears

apples, halved and without seeds

pears, halved and without seeds

½ tsp pure maple syrup per half

sprinkle with cinnamon for taste

1. Place halves, skin side down in glass baking dish.
2. Brush with ½ tsp pure maple syrup and sprinkle with cinnamon.
3. Microwave for 10 minutes until tender. Serve warm.

Broiled Pineapple Slices

6 fresh or canned pineapple slices

1 tbsp honey

1 tbsp fresh lime juice

½ tsp unsweetened shredded coconut per pineapple slice

1.  Turn oven to broil.
2. Place pineapple slices on broiler pan lined with fol.
3. Mix honey and lime juice in small bowl.
4. Spread/brush on top side of pineapple slice.
5. Place 3-4 inches below broiler for about 8 minutes.
6. Remove from oven and sprinkle each slice with ½ tsp unsweetened shredded coconut.
7. Bake 2 minutes and serve.

Frozen Banana Bars

2 medium bananas, peeled and sliced

1 cup roughly chopped dates

1 cup roughly chopped raw cashews

1.  Place bananas, dates and cashews in a food processor or blender.
2. Process about 30 seconds or until smooth.
3. Transfer to an 8” X 8” baking dish.
4. Place in freezer 3-4 hours or until firm.
5. To serve cut into 2” X 2”  bars.

Rice Krispy Treats

4 cups crispy brown rice cereal

½ cup all natural peanut butter

¼ cup honey

1 cup 100% cacao unsweetened chocolate bar, melted (have to add honey to get right consistency to spread)

1. Heat peanut butter and honey in a pot over medium heat.
2. Once peanut butter is melted, pour mixture into a bowl of the rice cereal. Mix thoroughly.
3. Pour mixture into nonstick pan.
4. Drizzle and spread melted chocolate mixture evenly over rice cereal.
5. Cut into squares and enjoy.

Strawberry Banana Smoothie

1 cup unsweetened almond milk

1 frozen banana, peeled and sliced (about 1 cup)

1 cup whole frozen strawberries (about 6 strawberries)

1 medjool date, pitted

1. Place all ingredients in a blender and process until smooth.  

** To Prepare banana ahead of tie, remove peel and place in a plastic ziplock bag until frozen**

Chanana Chiller

1 cup water or unsweetened almond,coconut, rice or soy milk

1 banana peeled frozen

½ cup fresh frozen cherries, pitted

1 tbsp almond meal

1. Place all ingredients in blender and process until smooth.

Berry Blast Smoothie

1 cup water or any unsweetened non-dairy milk (almond, coconut, rice and soy)

1 cup frozen blackberries, blueberries and raspberries

1 banana peeled

1. Place all ingredients in blender and process until smooth.

Blueberry Mango Smoothie

1 cup of water or any unsweetened non-dairy milk

1 cup fresh or frozen mango chunks

1 fresh or frozen banana peeled and sliced

½ cup fresh or frozen blueberries

1 tbsp flaxseed meal (optional)

1 tbsp unsweetened coconut flakes

1. Place all ingredients in blender and process until smooth.

Plum Good Smoothie

1 cup of water or any unsweetened non-dairy milk

1 apple unpeeled and chopped

1 frozen banana peeled and sliced

¼ cup dried plums (about 6)

1 tbsp of flaxseed meal

1 tbsp unsweetened shredded coconut

1. Place all ingredients in blender and process until smooth.