Kale Salad w/ Tahini Dressing

Ingredients:

1 head of curly kale, wash, dried and chopped into bite size pieces

1 can chickpeas

½ cup cranberries

¼ cup seeds (sunflower or pumpkin, preferably unsalted)

¼ cup nuts, chopped (walnuts or almonds, preferably unsalted)

Apple or Pear, chopped into small pieces (Granny Smith is the best)

Tahini Dressing

1-2 cloves of garlic, finely minced

4 tbsp olive oil

4 tbsp tahini

2 tbsp dijon mustard

3 tbsp fresh lemon juice (half a lemon)

1 tbsp soy sauce (soy-free option)

Instructions:

1. Mix all Tahini Dressing ingredient in a small bowl until smooth and evenly distributed

2. Place kale is a large bowl. Pour tahini dressing on kale. Using hands, massage dressing into kale. Squeeze and work dressing through kale. The acidity in the lemon juice will soften the kale as you massage. 

3. Once dressing is evenly distributed, add all other ingredients and mix. 

Miso Eggplant on Rice

(Makes 3-4 servings)

Ingredients:

Olive oil

3-4 cloves of garlic, diced

1-1½" piece ginger, peeled, finely diced

1 Onion, diced

2-3 medium eggplants, cut into 1-2” pieces

2-3 tbsp water/broth

¼ cup white miso or chickpea miso

2 tbsp soy sauce (soy-free option)

2 tbsp. rice vinegar

2 tsp. brown sugar

2 tbsp of sesame oil

Salt/pepper to taste

2 tbsp. fresh lime juice (half a fresh lime)

Sesame seeds

4 scallions, diced

2½ cups cooked whole grains (such as barley, kumut, farro, brown rice or quinoa)

Instructions:

1. Starting cooking grains per instructions on packaging.

2. Heat olive oil in a large pan. Add garlic and cook until fragrant, stir occasionally. Add Ginger and cook for 2-3 minutes, stir occasionally. Add onions and cook until fragrant, stir occasionally. 

3. Add eggplant to garlic mixture. Stir until evenly distributed and cover. Eggplants like to suck up all the oil and liquid in the pan. 2-3 tbsp of water or broth can be added to help the eggplants cook down. Cook until the eggplant is soft and thoroughly cooked through. 

4. In a bowl, mix miso, soy sauce, rice vinegar, brown sugar, sesame oil, salt/pepper, and lime juice. Mix into cooking eggplant and cover. Reduce heat to simmer for about 10 minutes, stirring occasionally to prevent sticking to the bottom on the pan. 

5. In an individual serving bowl, add rice and eggplant mixture, sprinkle scallions and sesame seeds on top. 

Roasted Cauliflower, Mushroom & Wild Rice Salad

(Makes 4-5 servings)

Ingredients:

Olive oil

3 cloves garlic, finely diced

1 onion, peeled and diced

2 cups mushrooms, diced into medium pieces

1½ cups wild rice blend

3 cups mushroom broth (makes a big difference, morning glory carries this)

1 small head cauliflower, cut into small florets

Grapeseed oil (or other high-temp neutral oil)

2 tsp smoked paprika

Salt/Pepper to taste

2 cups of arugula

Toppings options: Add whatever you want (I usually stick to 3 toppings)

Dried cranberries

Nuts, chopped (walnuts, almonds, toasted pine nuts)

Seeds (pumpkin or sunflower)

Fresh parsley, chopped

Nutritional yeast

Goat Cheese

Instructions:

1. Preheat Oven to 400 degrees.

2. In a pan, add olive oil and garlic. Cook until fragrant. Add onion and cook until fragrant. Stirring occasionally. 

3. Add mushrooms into the pan and stir. Cook for about 10 minutes or until mushrooms are soft. 

4. Add wild rice and mushroom broth. Increase heat and bring mixture to a boil. Once boiling, reduce heat to a simmer and cover. Cook rice until soft, usually around 30 minutes. 

5. While rice is cooking, in a metal bowl, toss cauliflower in enough grapeseed (or other high-temp neutral oil) to coat evenly. Add smoked paprika, salt and pepper and toss until evenly distributed. 

6. Place cauliflower on a baking sheet. Bake for 15 minutes. Mix and bake for another 10, or until cauliflower is cooked through.

7. To serve: place handful of arugula in a bowl, add fully-cooked wild rice mixture and cauliflower. Sprinkle with toppings of your choice.

Sweet Potato Breakfast Hash

(Makes 2 servings)

Ingredients:

1 lg sweet potato

1 bell pepper

1 onion

Grapeseed oil  (or other high-temp neutral oil)

1 tbsp garlic powder (NOT GARLIC SALT)

2 tsp smoked paprika

Salt/Pepper to taste

2-4 Eggs

1 avocado, cut into bite size pieces

Instructions:

1. Preheat oven to 400 degrees

2. Chop sweet potato, bell pepper and onion into bite size pieces and place in a large bowl

3. Mix with grapeseed oil (or other high-temp neutral oil). Add smoked paprika, salt and pepper, and mix until evenly coated.

4. Place mixture on a baking sheet and bake for 10 minutes. Stir with spatula and bake for 10 more minutes or until sweet potatoes are soft. 

5. Fry eggs, scramble or hard boil eggs to personal preference. 

6. To serve: Place sweet potato mixture in a bowl,with 1-2 eggs and ½ of an avocado.

Date Chocolate Chip Cookies (V, GF)

Ingredients:

1 cup Medjool dates , pitted (8 ounces)

1 cup peanut butter (or other nut butter)

1 tablespoon flax seeds , ground

3 tablespoons water

1 teaspoon vanilla extract

1/2 teaspoon baking soda

1 teaspoon apple cider vinegar

½ cup chocolate chips

Instructions:

1. Preheat the oven to 325ºF and line a baking sheet with parchment paper. 

2. In a large food processor, chop dates until crumbly. Its ok if dates form a ball form

3. Add in the peanut butter, ground flax, water, vanilla, baking soda, apple cider vinegar and chocolate chips. Mix until evenly distributed.

4. Roll 1-2 tablespoons of dough into a ball and place on the baking sheet about an inch apart, then gently flatten into a cookie shape. 

5. Bake for 12-15 minutes (12 minutes for softer cookies, 15 minutes for harder cookies) 

6. Allow the cookies to cool completely before removing them from the baking sheet.

Vegan Balsamic Mushroom Pasta (V, GF option)

Ingredients:

12.5 oz chestnut mushrooms

3 tbsp olive oil

3 tbsp quality balsamic vinegar

1 tsp maple syrup

3 garlic cloves, finely diced

a few springs of fresh thyme or ½ tsp dry thyme

½ tsp smoked sweet paprika

freshly ground black pepper, to taste

3-4 tsp soy sauce or soy-free option

4 tbsp vegan butter

4 tbsp flour or gluten-free flour

1 cup milk (if dairy free, find an option with as little sugar as possible, I use Dream Unsweetened Oat)

1lb pasta, boiled until desire texture (GF pasta option)

Instructions:

1. Place sliced mushrooms in the baking dish and put into the oven for about 10 minutes – until the mushrooms release their natural juices and most of these juices evaporate.

2. While the mushrooms are baking, put 1 tbsp of olive oil, approximately 3 tbsp balsamic vinegar, 1 tsp maple syrup, a grated garlic clove, fresh or dry thyme, ½ tsp smoked paprika, soy sauce (or salt) and pepper in a small bowl. Mix well and set aside.

3. Pour balsamic marinade over partially-cooked mushrooms, stir and return the dish into the oven for another 10-15 minutes, giving them a stir halfway through. When done, the mushrooms should be fully cooked and there should be a little bit of thickened marinade still left in the dish.

4. In a saucepan, melt butter over medium heat. Stir in enough flour to make a roux. Add milk to roux slowly, stirring constantly. Cook the roux until is it starts to brown. Add the mushrooms and marinade. Stir and let simmer for about 10 minutes, stirring occasionally. 

5. Cook pasta.

6. Add sauce to pasta and serve!

Cookie Dough Dip - Vegan/GF

Ingredients:

1 1/2 cups chickpeas (1 can, drained and rinsed very well)

1/8 tsp salt

1/4 tsp baking soda

2 tsp vanilla extract

1/4 cup nut butter of choice (I use peanut butter)

3 tbsp maple syrup

up to 1/4 cup milk of choice (I use oat milk)

2-3 tbsp flaxmeal, as needed to thicken

1/3 cup chocolate chips

Instructions:

1. Blend a chickpeas, salt, baking soda, vanilla, nut butter, maple syrup until smooth

2. Add milk and flaxseed to achieve consistency you want. Then hand mix in chocolate chips.

3. Enjoy

Felafel & Tahini-Lemon Sauce

FELAFEL

Ingredients:

4 cups cooked chick peas (ok to use canned. two 15oz cans will provide the right amount)

4 medium cloves garlic, minced

1 tsp. cumin

1 tsp. salt

1/2 c finely minced onion, or 6 scallions, minced

1/4 c (packed) minced parsley

1/4 cup water

1 Tbs. lemon juice

a few dashes of cayenne

1/3 cup flower

oil for frying

Instructions:

1. Rinse the chick peas, and drain them well.

2. Combine all ingredients except flour in a food processor or a medium-sized bowl and process - or mash -until you have a uniform batter.

3. Add flour, and stir until thoroughly combined. You ca cook the Felafel right away, or store the batter in a tightly covered container in the refrigerator for several days.

4. Heat a heavy skillet and add about 3 Tbs. oil. When it is hot enough to sizzle a bread crumb on contact, drop tablespoonfuls of batter into the pan, flattening each slightly, like a small, thick pancake. Saute for about 10 minutes on each side, until golden and crisp. Add small amounts of extra oil to the pan as needed throughout the cooking.

5. Place the cooked felafel on a plate lined with paper towels, and, if necessary, keep warm in a 300*F oven until serving time.

TAHINI-LEMON SAUCE

Ingredients:

3/4 c sesame tahini

5 Tbs. fresh lemon juice

1 small to medium clove garlic, minced

3/4 to 1 1/2 cups water (depending on desired thickness)

1/2 to 1 tsp. salt, to taste (will vary with amount of water used)

a handful of very finely minced fresh parsley

optional: cayenne, to taste

Instructions:

1. Place tahini, lemon juice, and garlic in a food processor fitted with the steel blade. (You can also use a blender.) Begin to process.

2. Keeping the motor running, slowly drizzle in the water, checking every now and then to monitor the consistency. When it is as thick/thin as you want it, turn off the machine.

3. Transfer to a small bowl or container, and season to taste with parsley, and, if desired, cayenne. Cover tightly and refrigerate until ready for use.

Coconut Macaroons

Ingredients:

4 large egg whites, at room temperature

1/2 cup (100g) granulated sugar

1 teaspoon pure vanilla extract

1/2 teaspoon almond extract

4 and 3/4 cups sweetened shredded coconut (a little less than one 14-ounce package, see note)* optional: two 4-ounce semi-sweet chocolate bars (226g), finely chopped

Instructions:

1. Preheat oven to 325°F (163°C). Line two large baking sheets with parchment paper or silicone baking mats. (Always recommended for cookies.) Set aside.

2. Make the macaroons: In a large bowl using a handheld or stand mixer with a whisk attachment, beat the egg whites, sugar, vanilla extract, and almond extract together on medium-high speed until foamy and the sugar is mostly dissolved, at least 2 minutes. Fold in the coconut, making sure the coconut is evenly moistened.

3. Using a medium cookie scoop or a spoon, scoop 1.5 Tablespoons of the mixture and arrange on prepared baking sheets at least 2 inches apart.

4. Bake until lightly golden brown around the edges and tops, about 20 minutes. Make sure to rotate the pan to help ensure even baking.

5. Cool for 10 minutes on the baking sheets, then transfer to a wire rack to cool completely.

6. Dip in chocolate: Melt the chopped chocolate in a double boiler or use the microwave. For the microwave, place the chocolate 6

7. in a medium heat-proof bowl. Melt in 15 second increments, stirring aer each increment until completely melted and smooth. Dip each cooled coconut macaroon in the melted chocolate and place back onto the baking sheets. Allow chocolate to set in the refrigerator or at room temperature.

8. Macaroons stay fresh covered at room temperature for up to 3 days or in the refrigerator for up to 1 week.

Slow Cooker Tikka Masala

No one loves a crock pot more than Lauren!! One of my favorite recipes, healthy tikka masla.

Ingredients:

1/2 tablespoon olive oil

1 white or yellow onion, chopped

1 jalapeño, seeds removed and finely diced

3 cloves garlic, minced

1 (28 ounce) can crushed tomatoes or tomato puree (do not use tomato sauce)

1 tablespoon fresh grated ginger

1/2 lemon, juiced (about 1-2 tablespoons fresh lemon juice)

1 tablespoon garam masala

1 teaspoon paprika

1/2 teaspoon cayenne pepper

1/2 teaspoon ground turmeric

1/2 teaspoon curry powder

Freshly ground black pepper

1/4 teaspoon salt

1 1/2 pounds boneless skinless chicken breasts

1 cup light coconut milk (from the can)

Additional salt, to taste

Optional for garnish: greek yogurt & cilantro

Instructions:

1. First saute onions, jalapenos and garlic in a skillet until onions begin to soften. Transfer to slow cooker. You can always add these directly to the slow cooker without cooking, but I prefer to saute them a bit to release some flavor.

2. Next add in crushed tomatoe, along with fresh lemon juice, fresh ginger and the following spices: garam masala, paprika, cayenne, turmeric, curry powder and salt and pepper. Give it a stir!

3. Add chicken to the slow cooker with the sauce and spices, then cook on low for 6-7 hours or high for 2-3 hours.

4. Once done cooking, shred chicken and add back to slow cooker. Then add in a cup of light coconut milk and cook on high uncovered for another 20 minutes to thicken it up a bit.

5. Serve immediately over brown rice, quinoa or cauliflower rice for a low carb option. Garnish with cilantro and yogurt if desired. Soak up the extra sauce with naan or pita bread.

Chicken (and/or Mushrooms) Over Warmed Hummus

Ingredients:

1 container of your favorite hummus (I recommend garlic, everything or mediterranean)

1 pound boneless skinless chicken breast

white mushrooms (sliced and washed, OPTIONAL)

olive oil

butter

garlic powder

oregano

paprika

fresh parsley

lemon

salt and pepper

Instructions:

1. Generously season chicken to your liking (I never use measurements...) using garlic powder, paprika, oregano, salt and pepper. If you have the time, place seasoned chicken in a ziploc bag with olive oil to marinate overnight.

2. Preheat the oven to 400 degrees. Coat a cast iron skillet or frying pan with 1 tbsp of butter and/or olive oil. Cook the chicken about 4-5 minutes per side until cooked through and browned on the outside. If you would like to add mushrooms, saute mushrooms in 1 tbsp olive oil or butter until lightly browned and water has evaporated from the pan.

3. While the chicken is cooking, transfer your container of hummus into a small bakeware dish (glass or ceramic is preferable) and heat until warmed. About 10-15 minutes. Top with a drizzle of olive oil.

4. Place chicken and or mushrooms on top of warmed hummus. Garnish with fresh parsley and a squeeze of lemon juice! Serve with wild rice and greens or a fresh salad!

Butternut Squash and Black Bean Enchilada Skillet

Ingredients:

2 teaspoons olive oil

3 cups 1/2-inch-diced, peeled butternut squash ) —(To cut down on cooking time, heat up frozen butternut squash in the microwave instead of cooking in the skillet. Or buy pre diced squash. Both found at Hannaford)

salt and pepper, to season

1 medium yellow onion, diced

3 cloves of garlic minced

1/2 jalapeno, seeded and diced

1 teaspoon cumin

1 teaspoon chili powder

1 - 15 ounce can black beans, rinsed and drained

8 yellow corn tortillas, cut into thick strips

1-15 ounce can red enchilada sauce

1 cup reduced-fat colby jack or mexican cheese (or whatever you prefer), divided

cilantro and low-fat sour cream, for serving

Instructions:

1. Heat olive oil over medium-high heat in large oven-proof skillet.

2. Add onions, garlic, and jalapeno and cook 2-3 minutes until onions become translucent and garlic is fragrant.

3. Add cubed squash, cumin and chili powder and season with salt and pepper. Cook, stirring occasionally, until the squash is slightly tender, 10-13 minutes. You want the squash to be fork tender, but not so tender that it starts to fall apart and become mush.

4. Next add the black beans, corn tortilla pieces, and can of enchilada sauce and stir to combine.

5. Reduce heat to medium-low and sprinkle in 1/2 cup of cheese. Stir again and simmer for a few minutes.

6. Turn on your oven broiler to high. Sprinkle an additional 1/2 cup of cheese over the top of the enchilada mixture and place in oven under broiler for 3-5 minutes until cheese melts and tortilla edges become a tiny golden brown.

7. Remove from heat and serve immediately. Feel free to add in cilantro.

8. Serve with sour cream, guacamole, or hot sauce! Enjoy!

Super Duper Oatmeal Cookies

This makes dozen’s (about 10 dozen) of cookies. They are great to freeze!

Ingredients:

2 C Flour

1 1/2 tsp Salt

1 1/2 tsp Baking soda

4 tsp Cinnamon

1 C Peanutbutter

4 C Sugar (I usually decrease to 3C)

6 Eggs

1/2 C milk

4 tsp Vanilla

2 C Raisins

12 oz Chocolate chips

1 C Walnuts

7 C Quick cooking rolled oats

Instructions:

1. Stir together flour, salt, soda and cinnamon.

2. In a large bowl, cream shortening and peanut butter until fluffy.

3. Add sugar gradually.

4. Add eggs, milk and vanilla. Beat well.

5. Add flour mixture.

6. Stir in raisins, chocolate chips, nuts and oats. Mix thoroughly.

7. Drop by the tablespoon onto cookie sheet.

8. Bake at 375 degrees 10-15 minutes. Do not overtake. They will look soft.

9. Leave on cookie sheet 2 minutes before removing to cooling rack.

Roasted Delicata Squash And Farro Salad

Ingredients:

FARRO SALAD

• 1 medium delicata squash, cleaned

• 3 tablespoons olive oil, divided

• 1 ½ teaspoons salt, plus a pinch, divided

• 1 large fennel bulb

• ½ teaspoon smoked paprika

• 1 bunch lacinato kale, woody stems removed, roughly chopped

• 4 ½ cups farro, cooked

• 1 cup canned chickpea, drained and rinsed

• ⅓ cup creamy goat cheese, crumbled

APPLE CIDER VINAIGRETTE

• ½ cup apple cider vinegar

• ¼ cup fresh lemon juice

• 3 tablespoons honey

• 1 tablespoon dijon mustard

• 4 cloves garlic, minced

• salt, to taste

• pepper, to taste

• ½ cup extra virgin olive oil

Instructions:

1. Preheat the oven to 375°F (190˚C).

2. Prepare the delicata squash. Using a long, sharp knife, remove the ends of the squash, then cut in half lengthwise. Scoop out the seeds and pulp. Rinse and reserve the seeds. Lay each half of the squash down on its cut side and cut into ½-inch (1-cm) thick slices.

3. Place the squash in the 3 quart prep bowl along with 1 tablespoon of olive oil and 1 teaspoon of salt. Cover the bowl with the lid and shake to fully coat the squash.

4. Line a baking sheet with parchment paper. Transfer the squash to the baking sheet, spread in a single layer, and roast for 20 minutes.

5. While the squash is roasting, remove the fennel fronds and bottom end and thinly slice the bulb. Add to the bowl with 1 tablespoon of olive oil and ½ teaspoon of salt. Cover and shake well to coat.

6. After 20 minutes, remove the baking sheet with the squash from the oven and add the fennel, spreading evenly. Return to the oven for another 20 minutes, until the squash is tender and slightly browned and the fennel is tender and caramelized.

7. Add the delicata seeds to the 1½ quart prep bowl. Depending on how many seeds there are, add the remaining tablespoon of olive oil, a pinch of salt, and ½-1 teaspoon smoked paprika. Cover the bowl with the lid and shake to coat the seeds well.

8. Line a small baking sheet with parchment paper. Spread the seeds in a single layer and add to the oven for the last 10 minutes while the squash and fennel finish roasting, until golden brown.

9. Make the vinaigrette: In a small bowl, add the apple cider vinegar, lemon juice, honey, Dijon, and garlic. Whisk to combine, then season with salt and pepper. Slowly stream in the olive oil, whisking to emulsify. Season with more salt, if needed.

10. In a large bowl, assemble the salad. Add the kale, farro, and chickpeas, then the roasted delicata and fennel, and finally the goat cheese. Toss to combine. Top with the roasted squash seeds.

11. Add the salad to a serving bowl and drizzle with the vinaigrette.

12. Leftover salad will keep in the fridge for up to 4 days.

13. Enjoy!

Nutrition (without dressing) per serving - Calories: 275, Total fat: 10 grams, Total carbs: 40 grams, Dietary fiber: 10 grams, Sugars: 8 grams, Protein: 11 grams

Nutrition – Apple Cider Vinaigrette per serving - Serving size: 2 tablespoons - Calories: 122, Total fat: 11 grams, Total carbs: 6 grams, Dietary fiber: 0 grams, Sugars: 5 grams, Protein: 0 grams

Mexican Wedding Cookies

Ingredients:

1 c butter

1/2 c confectionary sugar

2 c four

1 c walnuts

2 tsp. vanilla extract

1/2 tsp. almond extract

2 tbs milk

1/4 tsp salt

Instructions:

1. Cream butter and sugar.

2. Add flour, nuts, vanilla and almond extract, and milk. Mix until smooth.

3. Break off small pieces and roll into a ball shape (about an inch in diameter).

4. Please on ungreased cookie sheet. Bake at 325 for 15 minutes or until it starts to brown.

5. When almost cool, roll in confectionary sugar. 

Gluten-Free Crackers

Ingredients:

3 c rolled oats

1.5 c gluten-free flour (I used .5c tapioca, .5c millet, .5c oat)

1 c sunflower seeds

1/2 c seseme seeds

1/3 c brown sugar

3/4 c neutral oil (i.e canola, grape seed, avocado)

1/2 tsp Salt

1 c water

Instructions:

1. Preheat oven to 350 degree 

2. Mix all ingredients in a large bowl. 

3. Evenly press into two 11x14inch cookie sheets. Mixture is sticky, using cling wrap as a barrier between hand and mixture can be helpful. 

4. Cut dough into cracker-sized squares or triangles

5. Bake for 30 minutes

6. At 20 minutes, edges should start to brown. To make every cracker crispy, removed edge crackers and spread remaining crackers out. Bake for the remaining 10 minutes.

7. Let cool and store in an airtight container.

Butternut Squash Soup

Butternut Squash Soup (Instant Pot Recipe)

Ingredients:

2 tbs oil

4 cloves garlic, peeled and minced

1 onion, diced 1 carrot, peeled and diced

1 Granny Smith apple, cored and diced

1 medium (uncooked) butternut squash, peeled, seeded and diced

1 sprig fresh sage or 1 tsp dried 1 tsp rosemary, crushed

1/2 tsp salt

1/4 tsp black pepper

1/8 tsp cayenne pinch of ground cinnamon and nutmeg

2 c stock

Instructions:

1. On sauté setting, add oil and sauté garlic and onions until fragrant.

2. Add all of the other ingredients and mix until evenly distributed.

3. Cook for 8 minutes on High Pressure.

4. Let pressure release naturally for about 10 minutes. Then release the vent and allow all the pressure to release until the valve drops. Remove the lid carefully.

5. Remove and discard the sage sprig.

6. Use an immersion blender to puree the soup until smooth.

7. Optional: add milk/cream or coconut milk to make extra creamy soup