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• →Amazing Black Bean Soupfew tablespoons of water (or 1 TBLS olive oil) 1 cup celery 1 cup onion 1/2 cup green bell pepper 1 can diced green chillis 4-5 cloves garlic, minced 3 tsp cumin 2 tsp dried oregano 2 tsp chili powder 1/2-1 tsp black pepper 6 cups vegetable broth (or part broth and part water) 6 cans no salt black beans (or 1/2 black and 1/2 pinto) 2 cans stewed tomatoes Corn chips Daiya vegan cheese (cheddar or jack can be used)
• →Banana Whip2-3 bananas (frozen) 1/4 C hemp milk (or other milk alternative) ice (optional) dash of vanilla extract (optional) handful of dairy free chocolate chips handful of walnuts, chopped
• →Healthy Pumpkin Bread3 C. coconut or date sugar 1 C. oil (I use olive oil) 4 eggs 4 C. fresh roasted pumpkin (canned if preferred) 2/3 C. water 3 C. C. whole wheat flour 2 tsp. baking soda 1 1/2 tsp salt 1 tsp. cinnamon 1 tsp. nutmeg 1/8 tsp. ginger or cloves 1/2-3/4 C. chopped nuts (optional) 1 C. dairy free chocolate chips (optional)
• →Broccoli Salad1 head broccoli, cut up 1/4 granny smith apple red onion, thinly sliced handful or raisins or dried cranberries 1/4 cup raw sunflower seeds, toasted Balsamic Dressing: 4 TBLS Balsamic 2 TBLS Olive Oil 1/2 tsp salt 1/2 tsp sugar 1 clove garlic, minced
• →Breakfast Potatoesdrizzle of olive or grapeseed oil 1-2 tsp butter 2 potatoes, diced into 1/2-1 inch cubes 1/2 white onion, diced 1/4-1/2 tsp finely chopped fresh rosemary 1 clove garlic, minced salt and pepper to taste
• →Mixed Green SaladHalf mixed greens half romaine lettuce Celery Bosc Pear Dried Cranberries Blue Cheese Candied Pecans or Walnuts Salad Dressing: 4 TBLS balsamic vinegar 2 TBLS olive oil 1/2 tsp salt 1/2 tsp sugar (or natural sweetener) 1 clove garlic or 1/4 tsp garlic powder
• →Lettuce WrapsFilling: 1 lb ground turkey 4 cloves garlic, crushed 1 1/2 cups shittake mushroom 1 large carrot, shredded 2 TBSP fresh ginger, grated 2 TBSP brown sugar 5 TBSP soy sauce 1 TBSP rice vinegar 1 TBSP sesame seed oil 1 (8oz) can water chestnuts, chopped 1/2 cup green onions Special Sauce: 1/4 cup sugar 1/2 cup water 2 TBLS soy sauce 2 TBLS rice wine vinegar 1 TBLS ketchup 1 TBLS lemon juice 1/8 tsp sesame oil
• →Vegan Split Pea Soup1 onion, chopped 2 carrots, peeled and chopped 3 celery stalks, chopped 4 cloves garlic, crushed 6 small red potatoes, chopped 1 C split peas 1/3 C tamari (can use soy sauce or Braggs liquid aminos) 1/2 tsp dried marjoram sp salt1/2 tsp dried thyme pepper to taste 4 C vegetable broth
• →BBQ Portobella Mushrooms4 portobello mushroom caps 1/4 C balsamic vinegar 2 TBLS olive oil 1 tsp dried basil 1 tsp dried oregano 1 TBLS minced garlic salt and pepper to taste 2 red bell peppers hummus (optional)
• →Spanish Potato Omelette4 medium potaotes, peel (1/4 the potatoes and thinly slice each 1/4) 2 TBLS unsalted butter 1 TBLS vegetable oil small onion, thinly sliced 4 scallions (optional) 4 button mushrooms, chopped (optional) 10 slices canadian ham, cut in small cubes 12 eggs, lightly beaten 3/4 - 1 tsp salt 1/4-1/2 tsp pepper
• →Wheat Banana Muffins2 1/2 C 100% whole wheat flour 1 C oats, ground up in the Vitamix 1/2 - 1 tsp salt 2 TBLS wheat germ 2/3 C olive oil 1 C honey 4 eggs 2 C mashed ripe bananas 1/2 C hot water
• →Newest Smoothie Blend1/4 C water 6-8 frozen strawberries 1 banana 3 chunks pineapple 2 small wedges of lemon with peel 1 carrot 1 C of spinach 2 romaine lettuce leaves 1 TBLS flax meal handful of ice
• →Sauteed Green Beansshoe string green beans water olive oil 1 garlic clove, crushed salt to taste
• →Chocolate Chip Pancakes1 1/2 c all-purpose flour 3 1/2 tsp. baking powder 1 tsp. salt 1 TBLS white sugar 1 1/4 c milk 1 egg 3 TBLS butter, melted chocolate chips powdered sugar (optional)
• →Cooked Dark Leafy GreensHead of swiss chard (or other leafy green) 1/4 cup water 1 clove garlic, crushed olive oil balsamic vinegar salt & pepper (optional)
• →Healthy Banana Bread1 1/2 C mashed banana 1/4 C oil 1/2 C honey 1 tsp. vanilla 2 eggs, beaten 2 C whole wheat flour 1/2 C wheat germ 1 tsp. baking soda 1 1/2 tsp. baking powder 1/4 tsp. salt (optional) 1/4 C flax meal (optional) 1/2 C walnuts (optional)
• →Owen’s French Toast1 egg 1/4 tsp vanilla 1/4 cup rice or almond milk pinch of cinnamon 1/2 tsp flax meal (optional) fresh berries (optional) 2 pieces bread pure maple syrup
• →Beer Can Chicken4 lb chicken olive oil salt pepper garlic powder favorite dry spice rub (optional) 1 can beer
• →Brown Rice Stuffing3/4 C butter or oil 1/2 C chopped onion 2 C chopped celery 1/2 C fresh mushrooms, sliced 5 C cooked brown rice (in chicken broth) 1/2 tsp dried sage 1/2 tsp dried thyme leaves 1/4 tsp savory 1/2 C chopped parsley 1/2 C raw pumpkin seeds
• →Grilled Shrimp Scampi2 lbs. raw jumbo shrimp/prawns 1/3 C good olive oil 3 cloves garlic, crushed fresh ground black pepper juice of 1 large or 2 small lemons garlic butter (optional) Garlic Butter (optional) 1/2 C melted butter 1 tsp Worcestershire sauce 1 TBLS lemon juice 1/4 tsp tabasco sauce 2 cloves garlic, crushed salt to taste
• →Hardy Healthy Soup4 TBLS olive oil 4 celery ribs, chopped 4 carrots, peeled & chopped 1 large onion, minced 8 cloves garlic, crushed 28 oz can diced tomatoes 12 C chicken or vegetable broth 3/4 C barley 3/4 C split peas 3/4 C lentils 14 oz kidney beans 14 oz garbanzo beans 1 lb spinach and/or kale salt and pepper to taste
• →Rosemary Garlic Chicken4 boneless skinless chicken breasts 2 TBLS olive oil 5 cloves garlic, minced 2 TBLS fresh rosemary or 1 tsp dried, minced 1 TBLS Dijon mustard 1 TBLS fresh lemon juice 3/4 tsp salt 1/4 tsp pepper
• →Beef Barley Soup2 TBLS olive oil 1 lb. London broil or chuck roast (1/2 inch cubes) salt and pepper to taste 1 small onion, diced 3 stalks celery,diced 1 large carrot, diced 1/4 C chopped parsley 6 C beef broth 1 C pearl barley 1 can (14 oz) diced tomatoes 1 TBLS Worcestershire sauce 3 bay leaves 1/2 tsp dried thyme
• →Baked Teriyaki Chicken1 TBLS cornstarch 1 TBLS cold water 1/2 C white sugar 1/2 C soy sauce 1/4 C cider vinegar 1 clove garlic, minced 1/2 tsp ground ginger 1/4 ground black pepper 12 skinless chicken thighs
• →Chicken Almond Stir Fry1 lb skinless, boneless chicken breasts 1/4 C reduced-sodium soy sauce 2 TBLS sweet sherry 2 TBLS seasoned rice vinegar 1 TBLS peeled and minced fresh ginger 2 cloves garlic, minced 2 TBLS canola or oil 1/2 C slivered almonds 5 green onions, cut into 1/4 inch lengths 1 C chicken broth 2 TBLS cornstarch dissolved in 1 TBLS chicken broth
• →Owen’s Oatmeal1/3 C steel cut oats 1 C rice or almond milk small handful dried fruit 1/4 chopped apple 1/4 tsp flax meal sprinkle of cinnamon squeeze of agave nectar
• →Homemade Spagetti Sauce1 lb ground turkey 1 yellow onion 1 clove garlic, crushed 1 can tomato sauce 1 can diced tomatoes 1 tsp salt 1 tsp oregano 3 TBLS parmesan cheese 1 TBLS parsley brown rice noodles
• →Pesto Sauce2 cups fresh basil 1/4 cup toasted pine nuts 1 clove garlic 3/4 cup olive oil 1 cup parmesan cheese, grated salt and pepper to taste
• →Nut Balls2 cups raw nuts 4 coconut date rolls finely chopped nuts
• →Chewy Granola Bars1 C raw almond butter 3/4 C raw honey or blue aguave 2 tsp vanilla 3 C gluten free rolled oats 1/2 C shredded coconut 1/2 C raw sunflower seeds 1/2 C raisins 1/3 C wheat germ 2 TBLS unhulled sesame seeds 1/2 C dairy free chocolate chips (optional)
• →Green SmoothieJuice of one orange or 1/4-1/2 cup of POM juice 4-5 leafs of kale, leaves pulled off the center stem 1 whole bunch baby bok choy 6 frozen strawberries a small handful frozen pineapple chunks 1/2 banana 2 Tbls. flax meal 1/2 -1 cup ice