Dinner

1) Sheet Pan Curried Tofu With Vegetables
Ingredients:
1 pound sweet potatoes, peeled and cut into 1 1/2-in. cubes

1 (14-oz.) pkg. extra-firm water-packed tofu, drained, patted dry, and cut into 1
1/2-in. cubes
3 tablespoons olive oil, divided
4 teaspoons red curry powder or Madras curry powder
1 1/4 teaspoons kosher salt, divided
Cooking spray
8 ounces fresh cauliflower florets
1/3 cup plain
2% reduced-fat Greek yogurt
1 1/2 tablespoons fresh lime juice
1/4 cup torn fresh mint
1/4 cup chopped unsalted cashews
1/4 cup pomegranate arils
Directions:
-Preheat oven to 500°F. Place a rimmed baking sheet in oven (do not remove pan
while oven preheats).
-Combine potatoes, tofu, 2 tablespoons oil, curry powder, and 1 teaspoon salt in a
bowl; toss to coat. Carefully
remove pan from oven. Coat pan with cooking spray. Arrange potato mixture in a
single layer on pan; bake at 500°F
for 10 minutes, stirring once after 5 minutes. Add remaining 1 tablespoon oil and
cauliflower to pan; toss gently to
combine. Bake at 500°F until potatoes are tender, 10 to 12 minutes. Remove pan
from oven.
-Whisk together remaining 1/4 teaspoon salt, yogurt, and juice in a small bowl.
Drizzle yogurt mixture evenly over tofu
mixture. Sprinkle with mint, cashews, and pomegranate arils.
Nutritional Information:
Calories 390
Fat 21g, Satfat 4g, Unsatfat 16g, Protein 16g, Carbohydrate 37g, Fiber 6g, Sugars
7g, Added sugars 0g, Sodium 690mg,
Calcium 16% DV, Potassium 18% DV.
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2) Vegetable Lasagna With Butternut Squash And Shiitake Mushrooms
Ingredients:
2 tablespoons olive oil

2 pounds butternut squash cut into 1-inch cubes
1/2 cup water
4 amaretti cookies or almond flavored biscotti crumbled
8 ounces shiitake mushrooms sliced
1/4 cup butter
1/4 cup all-purpose flour
3 1/2 cups whole milk
1/2 teaspoon ground nutmeg
1 cup fresh basil leaves
13 ounces DeLallo no-boil lasagna noodles
3 cups shredded mozzarella cheese
1 cup ricotta cheese
1/2 cup grated Parmesan cheese
kosher salt and pepper
Instructions:
-Preheat the oven to 375 degrees F.

-Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the
squash and season with salt and pepper
and then pour the water into the skillet. Cover and simmer over medium heat until
the squash is fork tender, about 15-20
minutes. You could also cook it in the Instant Pot. Transfer the squash to a food
processor. Add the amaretti or biscotti
cookies and blend until smooth.
-Wipe out your skillet and add the other tablespoon of olive oil over medium heat.
Add the mushrooms and sprinkle with
1/4 teaspoon kosher salt, and sauté for 8-10 minutes or until soft, stirring
occasionally. Remove from pan, wipe out the
pan, and set aside.
-Heat the pan over medium heat and melt the butter then add the flour and whisk for
1 minute. Whisk in the milk and bring
to a gentle boil over medium-high heat, then reduce to medium and simmer until the
sauce thickens slightly about 5 minutes.
Add the nutmeg and another 1/4 teaspoon kosher salt and black pepper. Cool
slightly. Transfer half of the sauce to a
blender and add the basil. Mixture will be hot so place a towel or cloth over top
of blender so the mixture doesn’t
explode. Blend until smooth then return the basil sauce to the sauce in the pan and
stir to blend. Season with salt and
pepper to taste.
-Lightly butter a 13 X 9 X 2-inch glass baking dish. Spread 3/4 cup of the sauce in
the bottom of the prepared baking dish.
Arrange a layer of lasagna noodles on the bottom of the pan. Spread 1/3 of the
squash puree over the noodles then 1/3 of
the mushrooms. Sprinkle with 1/2 cup of mozzarella cheese and 1/3 cup ricotta
cheese. Drizzle 1/2 cup of sauce over the
noodles. Repeat layering 3 more times, ending with a layer of mozzarella and
parmesan cheese.
-Cover the baking dish with foil sprayed with cooking spray and bake the lasagna
for 40 minutes. Remove the foil and bake
uncovered for about 15 more minutes or until the top is golden. Remove from oven
and let the lasagna stand for 15 minutes
before serving.
Nutrition Facts:
Vegetable Lasagna With Butternut Squash and Shiitake Mushrooms

Amount Per Serving (12 g)
Calories 400Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 10g63%
Cholesterol 53mg18%
Sodium 328mg14%
Potassium 539mg15%
Carbohydrates 39g13%
Fiber 3g13%
Sugar 6g7%
Protein 17g34%
Vitamin A 8690IU174%
Vitamin C 16.3mg20%
Calcium 358mg36%
Iron 1.5mg8%
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3) Vegetable Lasagna
Ingredients:
14 lasagna noodles (2 extra for filling in holes)

2 tablespoons extra-virgin olive oil
1 cup (140 grams) chopped onion
1 tablespoon minced garlic, (3 cloves)
1/8 teaspoon crushed red pepper flakes, or more to taste
2 medium zucchini, cut into 1/2-inch pieces
2 medium yellow squash, cut into 1/2-inch pieces
One (12-ounce) jar roasted red peppers, drained and cut into 1/2-inch pieces, 1
heaping cup
1 (28-ounce) can crushed tomatoes
Generous handful fresh basil leaves, chopped
One (15-ounce) container ricotta cheese or cottage cheese
2 large eggs
2 ounces (60 grams) parmesan cheese, grated, about 1 cup
8 ounces (230 grams) low-moisture mozzarella cheese, shredded
Salt and fresh ground black pepper, to taste
DIRECTIONS
-Bring a large pot of salted water to the boil then cook lasagna noodles according
to package directions.
(We add a couple teaspoons of olive oil to the water so the noodles do not stick
together). Drain then lay flat on a
sheet of aluminum foil.
-Heat the oven to 350 degrees Fahrenheit. Lightly oil a 13-inch by 9-inch baking
dish or spray with non-stick cooking
spray.
-Heat the olive oil in a wide skillet with sides over medium heat. Add onion and
cook, stirring occasionally until
translucent, about 5 minutes. Add the garlic, red pepper flakes, zucchini, squash,
and a pinch of salt then cook,
stirring occasionally until softened but still with some crunch, another 5 to 8
minutes.
-Stir in the roasted red peppers and crushed tomatoes. Bring to a low simmer and
cook until the liquid has thickened
and reduced by half, about 5 minutes. Add the basil and season to taste with
additional salt and pepper.
-While the sauce cooks, stir the ricotta cheese, eggs, and a 1/2 teaspoon of salt
in a medium bowl until blended.
-Spoon just enough vegetable mixture into the baking dish to lightly cover the
bottom (about 1 cup). Arrange four noodles
lengthwise and side by side to cover the bottom. (If the noodles are short on one
end, you may need to cut an extra
noodle and place into dish to cover where the other noodles have not).
-Spread about half of the ricotta cheese mixture over the noodles. Sprinkle with a
third of the parmesan cheese and a
third of the mozzarella cheese. Top with a third of the vegetable mixture.
-Add another layer of four noodles then repeat with remaining cheese and
vegetables. Finish with a final layer of noodles,
vegetables, parmesan cheese and mozzarella cheese.
-Cover loosely with aluminum foil and bake 20 minutes, uncover then bake 15 minutes
until cheese is crusty around the
edges. To make the cheese golden brown on top, slide under the broiler for 1 to 2
minutes. Let rest 10 to 15 minutes
before serving.
NUTRITION Facts:
PER SERVING: Serving Size 1/8 of lasagna / Calories 444 / Protein 25 g /
Carbohydrate 45 g / Dietary Fiber 4 g /
Total Sugars 7 g / Total Fat 19 g / Saturated Fat 9 g / Cholesterol 93 mg
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4) Vegan jambalaya
Ingredients:
2 tbsp olive oil

1 large onion (180g), finely chopped
4 celery sticks , finely chopped
1 yellow pepper , chopped
2 tsp smoked paprika
½ tsp chilli flakes
½ tsp dried oregano
115g brown basmati rice
400g can chopped tomatoes
2 garlic cloves , finely grated
400g butter beans , drained and rinsed
2 tsp vegetable bouillon powder
large handful of parsley , chopped
Instructions:
STEP 1
Heat the oil in a large pan set over a high heat and fry the onion, celery and
pepper, stirring occasionally, for 5 mins
until starting to soften and colour.
STEP 2
Stir in the spices and rice, then tip in the tomatoes and a can of water. Stir in
the garlic, beans and bouillon. Bring
to a simmer, then cover and cook for 25 mins until the rice is tender and has
absorbed most of the liquid. Keep an eye
on the pan towards the end of the cooking time to make sure it doesn’t boil dry –
if it starts to catch, add a little
more water. Stir in the parsley and serve hot.
Nutrition Facts:
kcal 547
fat15g
saturates2.2g
carbs77g
sugars19g
high in
fibre17g
protein18g
salt0.31g
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5) Kung pao-style cauliflower & kidney beans
Ingredients:
½ tbsp Sichuan peppercorns

3 tbsp vegetable oil or groundnut oil
1 small cauliflower (400g-500g prepped weight), broken up into large florets and
stalk cut into 2cm pieces.
1 tbsp cornflour
3 garlic cloves , finely chopped
thumb-sized piece ginger , finely chopped
1 tbsp chilli flakes (or to taste)
1 bunch spring onions , finely sliced on the the diagonal
2 tbsp maple syrup
5 tbsp light soy sauce
1 ½ tbsp rice vinegar or balsamic vinegar
400g can kidney beans , drained and rinsed
small bunch of coriander , roughly chopped (optional)
large handful of salted peanuts , roughly chopped
Instructions:
STEP 1
Put the peppercorns in a dry frying pan and toast over a medium heat for 3 mins,
stirring frequently. Tip onto a plate.
STEP 2
Put 2 tbsp oil in the frying pan, add the cauliflower and cook over a high heat for
5 mins to colour. Meanwhile, blitz
the peppercorns in a small food processor or grind using a pestle and mortar and
mix with the cornflour.
STEP 3
Drizzle the remaining 1 tbsp oil in the pan and add a third of the cornflour mix to
coat the cauliflower. Cook for 1 min,
then add the garlic, ginger, chilli, three-quarters of the spring onions and 400ml
water.
STEP 4
Cover with a lid or baking tray and boil for a couple of mins. As this cooks, add
the maple syrup, soy sauce and vinegar,
plus 6 tbsp water, to the remaining cornflour mix in a separate bowl. Stir until
smooth and set aside.
STEP 5
Add the maple cornflour mix to the cauliflower, stirring. Bring to the boil, then
turn down the heat, add the beans,
cover and simmer until the sauce thickens and the cauliflower is tender.
STEP 6
Tip onto a plate, scatter over the coriander, if using, then top with the remaining
spring onions and the peanuts.
Nutrition Facts:
kcal 568
fat25g
saturates5g
carbs56g
sugars26g
fibre18g
protein20g
salt5.5g
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6) Moussaka
Ingredients:
30g bag dried porcini mushrooms

8 tbsp olive oil
1 onion , finely chopped
2 carrots , finely chopped
2 celery sticks , finely chopped
4 garlic cloves , sliced
few springs of thyme
1 tsp tomato purée
100ml vegan red wine (optional)
250g dried green lentils
2 x 400g cans whole plum tomatoes
250g pack chestnut mushrooms , chopped
250g pack portobello mushrooms , sliced
1 tsp soy sauce
1 tsp Marmite
1kg floury potato (such as Maris Piper), peeled and chopped
1 ½ tsp dried oregano
3 aubergines , sliced lengthways
150ml soya milk
Instructions:
STEP 1
Pour 800ml boiling water over the dried porcini and leave for 10 mins until
hydrated. Meanwhile, pour 1½ tbsp oil into a
large saucepan. Add the onion, carrot, celery and a pinch of salt. Cook gently,
stirring for 10 mins until soft. Remove
the porcini from the liquid, keeping the mushroomy stock and roughly chop. Set both
aside.
STEP 2
Add the garlic and thyme to the pan. Cook for 1 min, then stir in the tomato purée
and cook for a minute more. Pour in
the red wine, if using, cook until nearly reduced, then add the lentils, reserved
mushroom stock and tomatoes. Bring
to the boil, then reduce the heat and leave to simmer with the lid on.
STEP 3
Meanwhile, heat a large frying pan. Add 1½ tbsp oil and tip all of the mushrooms
into the pan, including the rehydrated
ones. Fry until all the water has evaporated and the mushrooms are deep golden
brown. Pour in the soy sauce. Give
everything a good mix, then scrape the mushrooms into the lentil saucepan.
STEP 4
Stir in the Marmite, then continue to cook the ragu, stirring occasionally, over a
low-medium heat for 30-45 mins until
the lentils are cooked and the sauce is thick and reduced, adding extra water if
necessary. Remove the thyme sprigs and
season to taste.
STEP 5
Heat oven to 180C/160C fan/gas 4. Put the potatoes into a pan of cold salted water.
Bring to the boil, then cook until
mashable.
STEP 6
Meanwhile, mix the remaining 5 tbsp oil with the oregano, then brush the aubergine
slices with most of it and sprinkle
with sea salt. Griddle for 3 mins on each side until soft.
STEP 7
Drain and mash the potatoes with the soya milk. Season to taste.
STEP 8
Spoon the ragu into a large lasagne dish (or two smaller ovenproof dishes), layer
in ½ the aubergine, followed by the
mash. Brush the remaining oregano oil across the mash, then finish by topping with
the remaining aubergine slices.
Bake in the oven for 25-35 mins until golden and bubbling.
Nutrition Facts:
kcal 533
fat19g
saturates3g
carbs60g
sugars15g
fibre16g
protein19g
salt0.3g
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7) Saag aloo
Ingredients:
2 tbsp sunflower oil

1 onion, finely chopped
2 garlic cloves, sliced
1 tbsp chopped ginger
500g potato, cut into 2cm (¾in) chunks
1 large red chilli, halved, deseeded and finely sliced
½ tsp each black mustard seeds, cumin seeds, turmeric
250g spinach leaves
Instructions:
STEP 1
Heat 2 tbsp sunflower oil in a large pan, add 1 finely chopped onion, 2 sliced
garlic cloves and 1 tbsp chopped ginger,
and fry for about 3 mins.
STEP 2
Stir in 500g potatoes, cut into 2cm chunks, 1 halved, deseeded and finely sliced
red chilli, ½ tsp black mustard seeds,
½ tsp cumin seeds, ½ tsp turmeric and ½ tsp salt and continue cooking and stirring
for 5 mins more.
STEP 3
Add a splash of water, cover, and cook for 8-10 mins.
STEP 4
Check the potatoes are ready by spearing with the point of a knife, and if they
are, add 250g spinach leaves and let
it wilt into the pan. Take off the heat and serve.
Nutrition Facts:
kcal 201
fat7g
saturates1g
carbs27g
sugars6g
fibre5g
protein7g
low in
salt1.1g
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8) Satay sweet potato curry
Ingredients:
1 tbsp coconut oil

1 onion, chopped
2 garlic cloves, grated
thumb-sized piece ginger, grated
3 tbsp Thai red curry paste (check the label to make sure it’s vegetarian/ vegan)
1 tbsp smooth peanut butter
500g sweet potato, peeled and cut into chunks
400ml can coconut milk
200g bag spinach
1 lime, juiced
cooked rice, to serve (optional)
dry roasted peanuts, to serve (optional)
1 tbsp coconut oil
1 onion, chopped
2 garlic cloves, grated
thumb-sized piece ginger, grated
3 tbsp Thai red curry paste (check the label to make sure it’s vegetarian/ vegan)
1 tbsp smooth peanut butter
500g sweet potato, peeled and cut into chunks
400ml can coconut milk
200g bag spinach
1 lime, juiced
cooked rice, to serve (optional)
dry roasted peanuts, to serve (optional)
Instructions:
STEP 1
Melt 1 tbsp coconut oil in a saucepan over a medium heat and soften 1 chopped onion
for 5 mins. Add 2 grated garlic
cloves and a grated thumb-sized piece of ginger, and cook for 1 min until
fragrant.
STEP 2
Stir in 3 tbsp Thai red curry paste, 1 tbsp smooth peanut butter and 500g sweet
potato, peeled and cut into chunks,
then add 400ml coconut milk and 200ml water.
STEP 3
Bring to the boil, turn down the heat and simmer, uncovered, for 25-30 mins or
until the sweet potato is soft.
STEP 4
Stir through 200g spinach and the juice of 1 lime, and season well. Serve with
cooked rice, and if you want some crunch,
sprinkle over a few dry roasted peanuts.
STEP 5
Melt 1 tbsp coconut oil in a saucepan over a medium heat and soften 1 chopped onion
for 5 mins. Add 2 grated garlic
cloves and a grated thumb-sized piece of ginger, and cook for 1 min until fragrant.
STEP 6
Stir in 3 tbsp Thai red curry paste, 1 tbsp smooth peanut butter and 500g sweet
potato, peeled and cut into chunks,
then add 400ml coconut milk and 200ml water.
STEP 7
Bring to the boil, turn down the heat and simmer, uncovered, for 25-30 mins or
until the sweet potato is soft.
STEP 8
Stir through 200g spinach and the juice of 1 lime, and season well. Serve with
cooked rice, and if you want some crunch,
sprinkle over a few dry roasted peanuts.
Nutrition Facts:
kcal 387
fat25g
saturates18g
carbs32g
sugars15g
fibre7g
protein6g
salt0.6g
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9) Hearty Bulgur Chili
Ingredients:
2 tablespoons olive oil

1 cup chopped onion
5 minced garlic cloves
1/2 cup uncooked bulgur
2 tablespoons chopped canned chipotle chiles in adobo sauce
1 teaspoon ground cumin
3 cups unsalted vegetable stock
1 (26.46-oz.) box finely chopped tomatoes (such as Pomì brand)
1 (15-oz.) can drained unsalted kidney beans
1 1/4 teaspoons kosher salt 6 tablespoons sour cream
6 tablespoons cilantro leaves
Instructions:
Step 1
Heat olive oil in a large Dutch oven over medium-high. Add chopped onion and minced
garlic cloves; sauté 5 minutes.
Add uncooked bulgur, chopped canned chipotle chiles in adobo sauce, and ground
cumin; cook 1 minute, stirring constantly.
Add unsalted vegetable stock, 1 box finely chopped tomatoes (such as Pomì brand),
1 can drained unsalted kidney beans, and 1 1/4 tsp. kosher salt. Bring to a simmer;
reduce heat to medium-low, and cook 15 minutes or until bulgur is tender.
Step 2
Ladle about 1 cup chili into each of 6 bowls; top each serving with 1 Tbsp. sour
cream and 1 Tbsp. cilantro leaves.
Nutritional Information:
Calories 274
Fat 8g, Satfat 2g, Unsatfat 5g, Protein 10g, Carbohydrate 43g, Fiber 11g, Sugars
6g, Added sugars 0g, Sodium 636mg,
Calcium 6% DV; Potassium 10% DV.
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10) Kickin Taco Pasta with Sweet Corn
Ingredients:
3/4 cup cashews + water for soaking

1/2 - 3/4 cup water
1 clove garlic
2 tablespoons lime juice
2 ½ teaspoons cumin
2 teaspoons chili powder
1 teaspoon dried oregano
½ teaspoon paprika
⅛ teaspoon cayenne pepper, optional
¾ teaspoon salt
For the pasta:
8 ounces large elbow noodles, cavatappi or shells (or pasta of choice!)

1 (15 ounce) can black beans, rinsed and drained
1 ¼ cups Birds Eye Sweet Corn, cooked according to directions on the package
3/4 cup your favorite chunky salsa (or sub ½ cup tomato sauce)
For serving:
1 jalapeno, sliced
Cilantro, for garnishing
Salsa for topping
Diced Avocado
Hot sauce, if desired
Instructions:
-Soak the cashews in 2 cups of warm water for at least 2 hours; otherwise I've
found that you can easily speed up the
process by adding the raw cashews to a pot with water and placing over high heat.
Bring water to a boil, then immediately
turn off the heat; let the cashews sit for about 15-30 minutes in the hot water,
then drain.
-Once the cashews have finished soaking you'll be ready to make the sauce: add
drained cashews, ½ cup fresh water, garlic,
fresh lime juice, cumin, chili powder, oregano, paprika, cayenne and salt to a
blender. Blend on high until sauce comes
together. If you want a bit of a thinner sauce or if it is hard to blend, add 2-4
tablespoons more water.
-Next cook your pasta in a large pot according to the directions on the package;
drain the pasta and place back in a large
pot. Add in drained black beans, cooked Birds Eye corn, salsa and all of the vegan
taco cashew cheese sauce. Stir well
to combine.
-Top with your favorite garnishes like jalapeno slices (pickled jalapenos are
fantastic!), cilantro and extra salsa or
hot sauce and avocado. If you aren’t vegan, I highly recommended stirring in some
plain yogurt for extra deliciousness.
Enjoy! Serves 6.
Nutrition Facts:
Servings: 6 servings
Serving size: 1 serving (based on 6)
Calories: 334kcal
Fat: 9.2g
Saturated fat: 1.6g
Carbohydrates: 52.3g
Fiber: 6.3g
Sugar: 6g
Protein: 12.1g
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11) Healthy Sweet Potato Casserole with Pecan Oat Streusel
Ingredients:
For the potatoes:
3 pounds sweet potatoes (about 3 large or 5 medium sweet potatoes)

2 1/2 tablespoons pure maple syrup
1/2 cup unsweetened almond milk (or milk of choice)
1 tablespoon vanilla extract
1 egg (or can leave out if vegan)
1 teaspoon cinnamon
1/4 teaspoon nutmeg
pinch of allspice
1/4 teaspoon salt
Topping:
1/4 cup whole wheat pastry flour or regular flour (if GF, use gluten free oat
flour)
1/3 cup rolled oats (gluten free if desired)
1/3 cup packed brown sugar (or coconut sugar)
1/2 cup coarsely chopped pecans
3 tablespoons melted butter (or sub vegan butter or coconut oil)
Instructions:
-Preheat oven to 400 degrees F.

-Wash sweet potatoes and use a fork to poke holes in sweet potatoes; about 4-5
pokes per potato used. Place sweet potatoes
on a baking sheet lined with foil and roast for 45 minutes-1 hour or until very
fork tender. Allow potatoes to cool for
5-10 minutes. Lower oven heat to 350 degrees F.
-Spray a 8x8 inch pan, 9 inch pie pan, or a 1 1/2 quart or 2 quart safe baking dish
with nonstick cooking spray; set aside.
-Cut open sweet potatoes and discard the skin, place sweet potato flesh in a large
bowl and add in maple syrup, almond
milk, vanilla, egg, cinnamon, nutmeg, allspice and salt. Use an electric mixer to
beat until smooth, adding a splash more
almond milk if you want them to be creamier. Pour into prepared baking pan and
smooth top.
-To make the topping: Whisk together flour, oats, brown sugar, and pecans. Use a
fork to stir in melted butter until a
nice crumb forms. Sprinkle all over the top of the sweet potato mixture.
-Bake for 25-30 minutes or until the top is slightly golden brown. Remove from oven
and let cool for 5-10 minutes. Serves 8.
Nutrition Facts:
Serving size: 1 serving
Calories: 212kcal
Fat: 8.4g
Saturated fat: 2.6g
Carbohydrates: 34g
Fiber: 3.3g
Sugar: 13.3g
Protein: 3g
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12) Green Bean Casserole
Ingredients:
For the onions:
2 medium to large yellow onions, thinly sliced

1 tablespoon olive oil
1/2 cup all-purpose flour (or whole wheat pastry flour or gluten free oat flour)
1/2 cup panko breadcrumbs
1/2 teaspoon garlic powder
1/2 teaspoon salt
For the green beans:
2 pounds fresh green beans, trimmed
For the mushrooms:
2 tablespoons butter, divided

1 pound (16 ounces) sliced baby bella mushrooms
1 teaspoon fresh thyme
Salt and pepper
For the sauce:
2 tablespoons butter
1/3 cup all purpose flour (or whole wheat pastry flour or all purpose GF flour)
2 cups low sodium chicken broth (or vegetarian broth)
3 cloves garlic, minced
1/2 cup grated parmesan cheese
Freshly ground salt and pepper, to taste
Instructions:
-Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper and
spray with nonstick cooking spray.
Set aside.
-Place sliced onions in a large bowl, drizzle with 1 tablespoon of olive oil then
add in flour, panko bread crumbs,
garlic powder and salt. Use your hands to toss to combine, then place onions onto
prepared baking sheet and bake for
15-25 minutes, using a tong to toss the onions every 8-10 minutes or so, until
nice and crispy.
-Once done cooking, set onions aside. Reduce the heat in the oven to 350 degrees F.
-While the onions are cooking, bring a large pot of salted water to a boil. Add
green beans in two batches, cooking for
about 2-3 minutes per batch. I like to remove the green beans from the water with
metal tongs and transfer to a large
bowl, then repeat with additional green beans. Set aside.
-Next cook your mushrooms: Place a large skillet over medium-high heat and add in 2
tablespoons butter. Once butter melts,
add in the mushrooms, fresh thyme and salt and pepper. Cook mushrooms, stirring
occasionally until mushrooms are nice and
golden brown; about 4-6 minutes. Transfer to a bowl.
-In the same skillet you cooked the mushrooms, add in 2 tablespoons of butter and
place over medium heat. Once butter
melts, whisk in flour and cook for 15-30 seconds until a paste forms, then VERY
slowly add 2 cups of the broth, while you
continue to whisk away any lumps. You’ll need to whisk pretty vigorously.
-Once smooth, increase heat, and bring mixture to a boil, then reduce heat and
simmer for 5 minutes stirring every so
often until sauce thickens up a bit, similar to a gravy. If it gets way too thick,
add in 1/4-½ cup more broth.
-Once thick, turn off the heat and stir in minced garlic and parmesan cheese.
Season with salt and pepper to taste.
-Spray a 2 quart baking disk or 9x13 inch baking pan with nonstick cooking spray,
or grease with olive oil or butter. Add
in green beans, mushrooms and 1/4 of the crispy onions; gently toss together.
-Pour the sauce all over, then cover with foil and bake for 25-30 minutes. Remove
foil, add the remaining crispy onions on
top and bake for 5-10 more minutes. Serves 8-10
Nutrition Facts:
Calories: 159kcal
Fat: 6.7g
Saturated fat: 3.4g
Fiber: 3.44g
Sugar: 4.8g
Protein: 7.2g
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13) Creamy & Cheesy Au Gratin Potatoes
Ingredients:
6-7 medium yukon gold potatoes, thinly sliced into 1/8th inch rounds (3 pounds gold
potatoes -- by weight is a more accurate measure)
½ white or yellow onion, cut into slices
For the sauce:
2 tablespoons salted butter
¼ cup all purpose flour (whole wheat, all purpose, or gluten free 1:1 flour will
all work)
1 1/2 cups unsweetened almond milk (regular, skim or whole milk will also work)
8 ounces sharp cheddar cheese (2 heaping cups shredded cheddar cheese)
½ teaspoon garlic powder
¾ teaspoon salt, plus more to taste
Freshly ground black pepper
For topping:
1/2 cup gruyere cheese (or sub more sharp cheddar)
¼ cup grated parmesan
To garnish:
Fresh chopped parsley
Instructions:
-Preheat the oven to 375 degrees F. Spray a 2 quart square baking dish (or an 8x12
is good) with nonstick cooking spray or
grease with butter or oil.
-Place sliced potatoes in three tight slanted rows as indicated in the photos. You
don’t want them to be overly tight,
make sure you leave enough space so the potato slices are slightly slanted. Add in
onion slices in between the rows and
on top of potatoes. Basically wherever you can fit them.
-Next make your sauce: add in 2 tablespoons of butter and place over medium heat.
Once butter is melted, whisk in a little
bit of the flour and then slowly add in milk, a little bit at a time, alternating
with the flour and vigorously whisking
away any lumps. Bring mixture to a simmer; it should be a similar consistency to
creamy gravy.
-Turn heat to low and stir in shredded cheddar cheese, garlic powder, salt and
pepper. Taste and add more salt and pepper,
if necessary.
-Pour the sauce evenly over the potatoes and onions to cover them. Don’t worry, the
sauce will get nice and creamy while
baking.
-Cover the pan with foil, then bake for 45 minutes.After 45 minutes, remove foil,
sprinkle top of potatoes with 1/2 cup
shredded gruyere (or more cheddar) and ¼ cup parmesan. Return to the oven and bake
for 30-45 more minutes or until potatoes
are done and nice and golden brown on top. (Potatoes are done when the middle of
the potatoes can be easily pierced with
a fork.) Remove from the oven and garnish with fresh chopped parsley. Enjoy!
Nutrition Facts:
Calories: 256kcal
Fat: 12.6g
Saturated fat: 7.3g
Carbohydrates: 24g
Fiber: 3.5g
Sugar: 1.6g
Protein: 13.2g
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14) Spinach Bacon Pumpkin Mac and Cheese
Ingredients:
10 ounces dry cavatappi

12 ounces bacon
6 ounces fresh spinach
For the pumpkin cheese sauce:
1/4 cup all purpose flour (or whole wheat flour or all purpose gluten free flour)
2 cups unsweetened almond milk (or cashew milk or regular milk)
½ cup finely grated (not shredded) parmesan cheese
½ cup shredded sharp cheddar cheese
3/4 teaspoon salt, plus more to taste
1 cup pumpkin puree
For the topping:
½ cup shredded sharp cheddar cheese
1/2 cup panko breadcrumbs, gluten free if desired
1 tablespoon butter, melted
Instructions:
-Preheat your oven to 350 degrees Spray a 2-quart baking dish or 9x9 inch or 11x7
inch baking pan with nonstick cooking
spray, or grease with olive oil or butter.
-Boil the noodles until al dente, according to the directions on the package. Once
done cooking, drain and place in a
large bowl.
-Cook your bacon: Add bacon to a large skillet or pan and place over medium heat,
cook bacon on both sides until crispy
and golden brown. If the pan starts to smoke at any point, simply lower the heat. I
always cook my bacon on medium low
heat. Once bacon is done, blot with a paper towel to absorb excess grease, then
chop into bite sized pieces and transfer
to the large bowl with the noodles
-Drain the grease from the bacon pan, then place the same pan over low heat and
cook your spinach: add spinach to pan and
cook until spinach wilts, the spinach will absorb any of the small amount of grease
remaining on the bottom of the pan.
Remove from heat and transfer to the large bowl with the noodles and bacon.
-In the same pan, add in 2 tablespoons of butter and place over medium heat. Once
butter is melted, whisk in a little bit
of the flour and then slowly add in milk, a little bit at a time, alternating with
the flour and vigorously whisking away
any lumps. Bring mixture to a boil, then reduce heat to a simmer and stir every so
often, until the sauce thickens up.
-Once the sauce has thickened up a bit, turn off the heat and stir in garlic
powder, parmesan and cheddar cheese. salt and
LOTS of freshly ground black pepper. Finally stir in the pumpkin puree.
-Add the pumpkin cheese sauce to the bowl with the pasta, bacon and spinach. Season
again with salt and pepper, to taste.
Stir well to combine, then pour mixture into your prepared baking pan and spread
out. Top with remaining ½ cup shredded
sharp cheddar cheese if you like extra cheesiness!
-In a small bowl, mix breadcrumbs with melted butter. Sprinkle breadcrumb mixture
on top of casserole and bake for
25 minutes or until breadcrumbs are golden brown. Serves 6.
Nutrition Facts:
Calories: 489kcal
Fat: 23.2g
Saturated fat: 11.4g
Fiber: 4.1g
Sugar: 3.3g
Protein: 23.7g
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15) Indian-Inspired Shepherd’s Pie
Ingredients:
1 ½ pounds Yukon Gold potatoes, peeled and diced into 1-inch pieces
Kosher salt
¼ cup sour cream or full-fat yogurt
1 teaspoon ground turmeric
1 teaspoon garam masala
¾ teaspoon ground cumin
¾ teaspoon chili powder, plus more for dusting
2 teaspoons ghee or unsalted butter
1 large yellow onion, minced
3 garlic cloves, minced
1 teaspoon freshly grated ginger
1 pound 93% lean ground turkey
¾ cup tomato sauce
2 tablespoons chopped fresh cilantro, plus more for garnish (optional)
1 red chile pepper, seeded and minced
¾ cup frozen peas
Instructions
-Place the potatoes and 1 tablespoon salt in a medium saucepan. Cover with water,
bring to a boil and cook for 16-18
minutes, until tender. Drain and return to the saucepan. Add ½ teaspoon salt, the
sour cream, ½ teaspoon turmeric,
¼ teaspoon garam masala, ¼ teaspoon cumin, and ¼ teaspoon chili powder, and mash
with a potato masher. Set. Aside.
-Heat a large, deep nonstick skillet over medium heat and melt the ghee. Add the
onion and cook until golden, 6 to 8
minutes. Add the garlic and ginger and cook until fragrant, about 2 minutes.
-Add the ground turkey and 1 teaspoon salt to the skillet. Brown the meat, using a
wooden spoon to break it into small
pieces, until cooked through, 4 to 5 minutes. Add the tomato sauce, ¼ cup water,
cilantro, chile pepper, remaining
¾ teaspoon garam masala, remaining ½ teaspoon cumin, remaining ½ teaspoon chili
powder, and remaining ½ teaspoon turmeric,
and stir well. Cover and cook on low heat for 20 to 25 minutes, then stir in the
frozen peas and cook for about 3 minutes
more, until the peas are warmed through.
-Transfer the meat mixture to an 8- or 9-inch baking dish or deep pie plate,
spreading it across in an even layer. Dollop
the potatoes across the top and gently push them around until they cover the
entire top of the casserole, then run the
tines of a form across the top for texture. Dust with the chili powder for color.
-Serve now: position an oven rack in the center of the oven and preheat to 375
degrees F. Place the pie on a sheet pan and
bake for 25 to 30 minutes, until heated through. Adjust an oven rack 4 to 6 inches
from the heating element and turn the
broiler to high. Finish under the broiler for 2 to 3 minutes. Serve as is or
sprinkled with cilantro, if using.
-Freeze and serve later: Assemble the unbaked pie in a foil or freezer-to-ovenproof
baking dish or pie plate. Cover the
pie with foil and freeze. When ready to bake, transfer the baking dish to a sheet
pan and bake, covered, in a 350 degree
F oven until heated through in the center, about 2 ½ hours. (If you thawed it the
night before, bake 30 to 35 minutes.)
Adjust an oven rack 4 to 6 inches from the heating element and turn the broiler to
high. Finish under the broiler for 2
to 3 minutes.
Nutrition Facts:
Serving size: 1 cup
Calories: 271kcal
Fat: 10g
Saturated fat: 3.5g
Carbohydrates: 28g
Fiber: 4.5g
Sugar: 5g
Protein: 19g
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16) Cranberry Pecan Quinoa Stuffed Acorn Squash
Ingredients:
For the acorn squash:
2 medium acorn squash, cut in half and seeds removed

4 teaspoons virgin melted coconut oil (or sub melted butter)
2 tablespoons brown sugar (or coconut sugar)
cinnamon
For the quinoa:
½ cup uncooked quinoa

1 ¼ cups water
2 sprigs of fresh thyme leaves
1 teaspoon virgin coconut oil
1/2 cup freshly squeezed orange juice
1/2 teaspoon honey
1/4 teaspoon turmeric
1/4 teaspoon salt
1/3 cup dried cranberries
1/2 cup pecan halves, chopped
For the crema:
2 ounces goat cheese or feta crumbles

1 teaspoon honey
1/2 teaspoon apple cider vinegar
2-3 tablespoons warm water
Instructions:
-Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper.
-Add 1 teaspoon of coconut oil and 1/2 tablespoon brown or coconut sugar to each
squash half; use your hands to rub
into the flesh of the squash, even on the top (but not on the skin). Sprinkle each
squash half with a little bit of
cinnamon. Place flesh side down on baking sheet and roast in the oven for 45
minutes to 1 hour or until squash is just
fork tender.
-While the squash roasts, you can make the quinoa. Add quinoa, water and thyme
sprigs to a large pot and place over medium
high heat. Bring to a boil, then cover, reduce heat to low and cook for exactly 15
minutes. After 15 minutes, remove from
heat and fluff quinoa with a fork. Remove thyme sprigs from quinoa and discard.
-Next stir in coconut oil, orange juice, honey, turmeric and salt and stir to
combine. Fold in dried cranberries and
chopped pecans.
-Once acorn squash is done roasting, evenly stuff each squash with quinoa. Bake for
an additional 10 minutes.
-While the squash is baking again, make the goat cheese or feta drizzle: Add feta
or goat cheese crumbles, honey, apple
cider vinegar and water to a blender and blend until smooth and creamy. Drizzle
evenly over each squash half. Serves 4,
1 squash half each.
Nutrition Facts:
Serving size: 1 squash half
Calories: 393kcal
Fat: 17g
Saturated fat: 7.4g
Fiber: 9.8g
Sugar: 17.5g
Protein: 7.8g
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17) Garlic Slow Cooker Mashed Potatoes

Ingredients:
5 pounds gold potatoes, diced (peeled or unpeeled, your choice)

1 cup chicken broth or vegetarian broth
1/3 cup softened butter (or vegan butter)
1/2 cup sour cream or whole milk greek yogurt
1/2-1 cup unsweetened almond milk, plus more to thin potatoes out if necessary (can
also use skim milk or 2% milk)
Salt and pepper, to taste
To garnish:
Extra butter
Fresh thyme spigs
Instructions:
-In a large 5 or 6 quart slow cooker add diced potatoes, minced garlic and broth.
Cook on high for 3-4 hours until
potatoes are very fork tender.
-Once potatoes are done cooking, place slow cooker on warm setting and add in
butter, sour cream and 1/2 cup of milk to
start. Use a potato masher to mash potatoes until they reach your desired
consistency. I happen to like my potatoes super
creamy, so I mash them until they’re completely smooth.
-If you want your potatoes creamier, add in ½ cup-1 cup more milk. Finally, a
generous amount of salt and pepper, then
mix again. Taste, and add more salt and pepper if necessary.
-Transfer to a large warm casserole dish for serving, add a pat of butter, a
sprinkle of fresh thyme, and a little freshly
ground black pepper. Serves 10.
Nutrition Facts:
Calories: 204kcal
Fat: 7.7g
Saturated fat: 4.5g
Carbohydrates: 31g
Fiber: 4.7g
Sugar: 2.1g
Protein: 4g
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18) Butternut Squash and Black Bean Enchilada Skillet
Ingredients:
2 teaspoons olive oil

3 cups 1/2-inch-diced, peeled butternut squash (from about a 2-lb. squash)
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:
-Heat olive oil over medium-high heat in large oven-proof skillet. Add onions,
garlic, and jalapeno and cook 2-3 minutes
until onions become translucent and garlic is fragrant. 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.
-Next add the black beans, corn tortilla pieces, and can of enchilada sauce and
stir to combine. Reduce heat to medium-low
and sprinkle in 1/2 cup of cheese. Stir again and simmer for a few minutes. 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. Remove from heat
and serve immediately. Feel free to
add in cilantro. Serve with sour cream, guacamole, or hot sauce! Enjoy!
Nutrition Facts:
Serving size: 1
Calories: 405kcal
Fat: 12.5g
Fiber: 13.7g
Sugar: 7.5g
Protein: 16.8g
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19) Chipotle Black Bean Roasted Enchilada Casserole
Ingredients:
For the roasted veggies:
1 red bell pepper, diced

1 orange bell pepper, diced
1 yellow bell pepper, diced
1 red onion, diced
1 (8 oz) package sliced baby bella mushrooms
1 medium zucchini, quartered
1 tablespoon olive or avocado oil
Salt and pepper
For the chipotle enchilada sauce:
1 (15 oz can) tomato sauce
2 tablespoons chili powder
1 teaspoon cumin
2 chipotle peppers in adobo sauce (from the can)
2/3 cup any milk of choice (we love almond or cashew)
For the layers:
1 (15 oz) can black beans, rinsed and drained

2 cups shredded monterey jack cheese, divided
9 corn tortillas
To garnish:
Diced avocado, jalapenos and cilantro
Instructions:
STEP 1: Preheat oven to 400 degrees F. Line a large baking sheet with parchment
paper, or you can also line two smaller
baking sheets if that’s all you have available. Place diced bell pepper, diced
onion, mushrooms, and quartered zucchini
on prepared baking sheet(s). Drizzle with olive oil and toss garlic on top.
Generously toss with your hands to coat the
veggies with garlic and oil. Roast vegetables for 20-25 minutes.
STEP 2: While the veggies are roasting prepare the chipotle enchilada sauce: In the
bowl of a food processor, add the
sauce ingredients and process for 30 seconds or until smooth.
STEP 3: Reduce heat in oven to 375 degrees F. Grease a 9x13 inch baking pan with
nonstick cooking spray. Add 1/2 cup
enchilada sauce to the bottom of the pan and spread out evenly. Place 3 corn
tortillas over the sauce. You may need to
cut one tortilla in half to create a single layer. Next add ½ of the roasted
veggies and half of the black beans on top
of the tortillas. Then drizzle ½ cup of enchilada sauce on top followed by 1/2 cup
of shredded cheese.
STEP 4: Repeat the layers again, starting with the 3 corn tortillas, remaining
veggies and beans, ½ cup enchilada sauce
and 1/2 cup cheese.
STEP 5: Finally add 3 more corn tortillas on top to evenly cover the veggies and
beans, then top with remaining enchilada
sauce and 1 cup cheese. Bake for 20-25 minutes or until cheese is melted. Serves
6.
Nutrition Facts:
Calories: 410kcal
Fat: 14.2g
Saturated fat: 6.5g
Fiber: 8.3g
Sugar: 5.3g
Protein: 23.1g
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20) Chickpea in Sofrito with Arroz con Gandules
Ingredients:
For the sofrito (for the chickpeas):

½ cup very finely diced yellow onion
½ cup very finely diced green bell pepper
1/3 cup finely diced cilantro
1 cup tomato sauce (from one 15 oz can -- reserve extra sauce for rice)
3 teaspoons (2 packets) Sazon (see note in recipe for how to make your own)
2 (15 ounce) cans BUSH’S® Garbanzo Beans, rinsed and drained
2 ½ cups low sodium vegetarian broth (or water)
For the rice:

1/3 cup very finely diced yellow onion
1/3 cup very finely diced green bell pepper
¼ cup finely diced cilantro
½ cup no salt added tomato sauce
3 teaspoons (2 packets) sazon seasoning (see note in recipe for how to make your
own)
1 (15 oz) can green pigeon peas** (see note in recipe for a sub)
3 cups water
2 cups basmati white rice
To garnish:
Extra fresh chopped cilantro

Avocado slices
Tostones
Instructions:
-First make your Sofrito: Sofrito in Spanish means sauce -- very traditional in
many of the main staple foods in Puerto
Rico: Add olive oil to a medium pot and place over medium heat. Once oil is hot,
add in onion, green bell pepper,
cilantro and garlic. Saute until onions are translucent and green peppers soften,
about 2-4 minutes. Bring heat to low
and add tomato sauce, sazon and simmer for 2-3 minutes until sauce comes together.
-Add in the chickpeas beans and broth and simmer uncovered over low heat while you
cook the rice, stirring occasionally,
so that the spices infuse with the beans. If you notice the liquid getting too
low, it probably means you were simmering
at too high of a heat, but no worries you can simply add another ½ cup water or
broth.
-While the chickpeas are simmering with sofrito, start making the rice: Add oil to
a medium pot and place over medium heat.
Once oil is hot, add in onion, green pepper, cilantro and garlic. Saute until
onions are translucent and green peppers
soften, about 2-4 minutes. Bring heat to medium-low and add tomato sauce, sazon and
simmer for 2 minutes until sauce comes
together.
-Next add in entire can of pigeon peas (with the liquid -- DO NOT DRAIN) add 3 cups
water, and bring to a boil. Once it
boils, stir in 2 cups of rice, cover, reduce heat to low and simmer 20 minutes or
until rice is tender.
-Taste both the rice and adjust seasonings as necessary, including adding more
salt.
-How to serve: add rice and beans to a bowl with extra sauce from the beans,
garnish with cilantro and a few avocado
slices -- serve with tostones if you’re feeling like a true Puerto Rican! Serves 4-
6.
Nutrition Facts:

Calories: 459kcal
Fat: 6.1g
Saturated fat: 0.4g
Fiber: 10.3g
Sugar: 4.4g
Protein: 13.9g
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21) Stovetop Southwest Tuna Mac and Cheese
Ingredients:
8 oz elbow noodles (or whatever noodles you'd like)

1 clove garlic, minced
1/4 cup whole wheat pastry flour (or sub regular flour or GF all purpose flour)
½ teaspoon onion powder
1 1/2 cups unsweetened cashew or almond milk
Salt and pepper, to taste
6 oz sharp cheddar cheese (about 1 1/2 cups shredded cheddar cheese)
1 (1.1 ounce) packet taco seasoning (preferably organic)
1 (15 ounce) can black beans, rinsed and drained
1 (5 ounce) can yellowfin or albacore tuna, drained
2 oz sharp cheddar cheese, shredded and reserved for the topping (or about ½ cup
shredded cheddar cheese)
To garnish:
Chopped fresh cilantro

Hot sauce, if desired
Instructions:
-First boil the noodles until al dente, according to the directions on the package.
Once done cooking, drain and set aside.
-While the noodles are boiling, make a slurry: In a large oven safe skillet or pot
add butter and garlic. Once butter is
melted, whisk in the flour and onion powder and cook for 30 seconds until a paste
forms. Slowly add in cashew milk,
whisking away any lumps.
-Increase heat and bring mixture to a boil, then reduce heat and simmer for 5-10
minutes stirring every so often, until
the sauce thickens up similar to a gravy
-Next add in 6 oz cheese and 1 packet of taco seasoning and stir until completely
melted.
-Finally fold in cooked noodles, black beans and drained tuna and mix until well
combined.
-Top with 2 ounces of shredded cheddar. At this point you can either serve the mac
and cheese and just fold in the extra
cheddar you just added, or remove from heat and place under the broiler for 1-2
minutes or until cheese is bubbly and
slightly golden. Serves 6. Top with cilantro and hot sauce if desired!
Nutrition Facts:
Calories: 425kcal
Fat: 19g
Fiber: 6.6g
Sugar: 1.6g
Protein: 23.2g
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22) Black Bean Loaf with Creamy Avocado Verde Sauce
Ingredients:
3 tablespoons flaxseed meal

1/2 cup water
1 teaspoon olive oil
1 small yellow onion
1 red bell pepper, finely diced
1 carrot, shredded
1 jalapeno, seeded and diced
2 teaspoons cumin
1 tablespoon chili powder
1/4 teaspoon cayenne pepper, if you like heat
1/4 cup finely diced cilantro
2 - 15 oz cans black beans, rinsed and drained
3/4 cup sweet corn (organic preferred)
1/2 cup gluten free oats
1/2 cup gluten free oat flour (you can make your own!)
freshly ground salt and pepper, to taste
For the sauce:
1/3 cup salsa verde (green salsa)
1/2 avocado, mashed
2 tablespoons finely diced cilantro
Instructions:
-Preheat oven to 350 degrees F. Grease a 9 inch loaf pan with nonstick cooking
spray or line with parchment paper.
-Mix flaxseed meal and 1/2 cup water to a small bowl and place in the refrigerator
while you make the rest of the loaf.
The flaxseed meal will help bind the loaf together.
-Place large pan over medium heat and add 1 teaspoon of olive oil. Once oil is hot,
add in onion, garlic, bell pepper,
carrots and jalapeno; saute for 5-7 minutes or until onions are translucent and
carrots begin to soften a bit. Transfer
to a large bowl and stir in spices and cilantro; set aside.
-Using a blender or food processor, blend beans from 1 can. Transfer to the bowl
with the sauteed veggies, and stir in
the remaining beans along with the corn, oats, oat flour, and flaxseed meal (from
the fridge!). Add salt and pepper, then
taste and add more spices or salt and pepper if desired.
-Add mixture to prepared loaf pan, pressing and smoothing to the side to make sure
it bakes evenly. Bake loaf for about
35 minutes. Remove from heat and cool for 5-10 minutes.
Nutrition Facts:
Servings: 4
Serving size: 1
Calories: 411kcal
Fat: 9.5g
Fiber: 18.2g
Sugar: 5g
Protein: 19.4g
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23) Stuffed Poblano Peppers with Black Bean, Corn & Sweet Potato
Ingredients:
5 large poblano peppers

1 (15 oz) can black beans, rinsed and drained
1 (15 oz) can sweet corn, rinsed and drained
1/2 cup diced yellow onion
1 small sweet potato
1 1/4 cups chunky tomato salsa (I used Trader Joe's)
2 teaspoons chili powder
1 teaspoon cumin
1 cup shredded cheddar cheese (dairy free if desired)
1/4 cup chopped cilantro, for garnish
Instructions:
-Preheat oven to 350 degrees F. Slice each poblano pepper in half lengthwise and
place in 9x13 inch pan.
-Poke holes in the sweet potato and microwave on high for 4 minutes. Once done,
allow to cool then cut into small cubes.
This allows the sweet potato to cook a little bit before mixing with the other
ingredients.
-Add black beans, corn, onion, sweet potato, tomato salsa, chili powder, cumin and
oregano. Divide evenly into each
poblano pepper half.
-Cover pan with foil and bake for 40 minutes or until peppers are fork tender.
Remove foil, sprinkle cheese on each
pepper (about 1 1/2 tablespoons on each) and bake for another 5 minutes.
-Remove from oven and sprinkle with cilantro. Serve with guacamole and extra salsa,
if desired. Makes 10 poblano halves.
1 serving = 2 poblano halves
Nutrition Facts:
Servings: 10 poblano pepper halves

Serving size: 2 pepper halves
Calories: 230kcal
Fat: 3.1g
Fiber: 8.7g
Sugar: 13.4g
Protein: 12g
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24) Garlic Parmesan Rigatoni with Chicken Sausage & Broccoli
Ingredients:
10 oz uncooked whole wheat or gluten free rigatoni (ziti or fusilli also works)
3 cups broccoli florets
1 teaspoon olive oil
4 precooked chicken sausages, sliced (I used Trader Joe’s sundried tomato basil
chicken sausages)
1 red bell pepper, julienned
1 small white onion
⅓ cup grated parmesan
¾ teaspoon garlic powder
½ teaspoon salt
Red pepper flakes
To garnish:
Extra parmesan & parsley
Instructions:
-Add pasta and broccoli to a large pot with water and pasta until al dente, as
directed on the package. Once the pasta has
cooked, drain, then transfer the pasta back into pot.
-While pasta is cooking, add the olive oil, sliced chicken sausages, red pepper and
onion to a large skillet and saute for
8-10 minutes or until chicken sausages are slightly golden and veggies are al
dente.
-Add the cooked veggie and chicken sausage mixture to the pasta and stir. Next add
in parmesan, garlic powder, salt,
pepper and red pepper flakes. Pour into warm bowls and serve immediately.
-Serve with extra parmesan on top and a sprinkle of parsley. Serves 4.
Nutrition Facts:
Calories: 454kcal
Fat: 11.2g
Saturated fat: 3.4g
Fiber: 9.7g
Sugar: 4.4g
Protein: 25.3g
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25) Vegetarian Lentil Loaf
Ingredients:
1 cup dry green lentils

4 cups water
3 tablespoons flaxseed meal
1/3 cup water
1/2 tablespoon olive oil
1 small white or yellow onion, diced (about 1 cup diced onion)
1 red bell pepper, finely diced
1 carrot, finely diced
1 jalapeño, seeded and diced, optional
2 teaspoons cumin
1 teaspoon chili powder
1/2 teaspoon paprika
1/2 teaspoon onion powder
1/4 teaspoon coriander
1/2 cup gluten free rolled oats
1/2 cup gluten free oat flour (you can make your own!)
1/2 cup chopped fresh cilantro
1 teaspoon salt
For the glaze:
1/2 cup ketchup

1/2 teaspoon yellow mustard
1/2 teaspoon apple cider vinegar or balsamic vinegar
1/4 teaspoon chipotle chili powder (omit if you don't like spicy food)
Instructions:
-Rinse the lentils in a large mesh strainer. Add 4 cups of water to a large pot
with lentils and a dash of salt, bring to
a boil then reduce heat to low and simmer for about 30 minutes or until lentils
absorb most of the water and become tender.
Drain lentils and set aside.
-While the lentils cook: Mix flaxseed meal and 1/3 cup water to a small bowl and
place in the refrigerator while you make
the rest of the loaf. The flaxseed meal will help bind the loaf together.
-Preheat oven to 350 degrees F. Grease a loaf pan with nonstick cooking spray and
line with parchment paper.
-Place large pan over medium heat and add 1/2 tablespoon of olive oil. Once oil is
hot, add in garlic, onion, bell pepper,
carrot, jalapeno and cilantro; saute for 5-7 minutes or until onions are
translucent and carrots begin to soften a bit.
-Add in spices and cook for 30 more seconds, then transfer to a large bowl; set
aside.
-Using a blender or food processor, blend about 2 cups of the cooked lentils.
-Transfer to the bowl with the sauteed veggies, and stir in the remaining lentils
along with the oats, oat flour, and
flaxseed meal (from the fridge!). Add salt and pepper, then taste and add more
spices or salt and pepper if desired.
-Add mixture to prepared loaf pan, pressing and smoothing to the sides to make sure
it bakes evenly. Quickly prepare your
glazed by combining all ingredients in a small bowl then spreading half of the
sauce on top.
-Bake loaf for 45 minutes. Top with remaining sauce.
-Remove from heat and cool for 10-15 minutes before removing it from pan. Cut into
5 slices and serve! I like to enjoy it
with a little extra ketchup or bbq sauce. Also delicious served with mashed
potatoes!
Nutrition Facts:
Calories: 264kcal
Fat: 3.3g
Fiber: 16.3g
Sugar: 6.2g
Protein: 14.4g
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26) Brussels Sprouts Mac and Cheese
Ingredients:
8 ounces (2 cups) gemelli pasta* (or any pasta of choice)

For the brussels sprouts:
1 pound brussels sprouts, halved and any outer yellow leaves removed
Freshly ground salt and pepper
For the cheddar cheese sauce:
2 tablespoons butter or ghee
¼ cup whole wheat pastry flour* (or regular flour or all purpose GF flour)
2 cups unsweetened almond or cashew milk (can also use regular milk)
6 oz sharp cheddar cheese (about 1 ½ cups shredded cheddar cheese)**
Freshly ground salt and pepper, to taste
For topping:
2 oz cheddar cheese (about ½ cup shredded cheddar cheese)

Parsley, for garnishing
Instructions:
-First boil the noodles until al dente, according to the directions on the package.
Once done cooking, drain and set aside.
-While the noodles are boiling, cook the brussels sprouts: In a large oven safe
skillet or pot, add in olive oil. Once hot,
add in brussels sprouts and sprinkle garlic powder on top, then season with salt
and pepper. Stir frequently and cook
until brussels begin to turn slightly golden brown, about 3-5 minutes. Once nice
and golden, transfer to a large bowl and
set aside.
-In the same skillet or pot, make a slurry: add butter and garlic. Once butter is
melted, whisk in the flour and cook for
30 seconds until a paste forms. Slowly add in cashew/almondmilk (or regular milk),
whisking away any lumps. Increase heat
and bring mixture to a boil, then reduce heat and simmer for 5 minutes stirring
every so often, until the sauce thickens
up similar to a gravy.
-Next add in 6 ounce cheese and stir until cheese is completely melted. Finally,
fold in cooked noodles and brussels
sprouts. Taste and add additional salt and pepper, if it needs it. Top with
additional 2 ounces shredded cheddar. At
this point you can either serve the mac and cheese and just fold in the extra
cheddar you just added, or remove from heat
and place under the oven broiler for 1-2 minutes or until cheese is bubbly and
slightly golden. Serves 6. Top with a
little freshly ground black pepper, and parsley if you’d like.
Nutrition Facts:
Calories: 389kcal
Fat: 20.1g
Fiber: 4g
Sugar: 2.3
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27) Pasta Carbonara
Ingredients:
2 large eggs
1/2 cup grated pecorino romano or grated parmesan cheese
8 ounces turkey bacon (or regular bacon)
10 ounces dry angel hair pasta or spaghetti, feel free to use gluten free or whole
grain pasta
1/4 cup reserved pasta water
¼ teaspoon salt, plus more to taste
Lots of freshly ground black pepper
1-1 ½ cups frozen peas, thawed (add more peas if you like them!)
Freshly ground salt and black pepper
Instructions:
-Add eggs, cheese and garlic powder to a medium bowl and whisk until combined. Set
aside.
-Add bacon to a large skillet or pan and place over medium heat, cook bacon on both
sides until golden brown. If the pan
starts to smoke at any point, simply lower the heat. I always cook my bacon on
medium to medium low heat.
-Once bacon is done, blot with a paper towel to absorb excess grease, then chop
into bite sized pieces and set aside.
There shouldn’t be any bacon grease in the pan unless you used regular pork bacon.
If you used regular bacon, drain bacon
grease from pan, leaving only about 1-3 teaspoons grease in the pan. You’ll be
using this pan for the pasta so remove it
from the heat and the hot burner and set on aside on the stovetop.
-While the bacon is cooking, place a large pot of water over high heat and add in a
generous amount of salt. Once the
water boils, stir in the angel hair pasta and cook until al dente, about 6-8
minutes.
-Once pasta is done cooking, reserve 1/4 cup of pasta water and set aside, then
drain remaining pasta in a colander.
IMMEDIATELY transfer pasta to the pan you cooked the bacon in; the pan might still
be warm but it should not be over any
direct heat.
-Slowly stir in the egg and parmesan mixture and use tongs to coat the pasta with
the mixture. The warmth of the pasta
will help cook the eggs and make them nice and creamy to coat the pasta. The eggs
should not be curdled or chunky. Add
in a little bit of the reserved pasta water if necessary to make the sauce
creamier. I usually only add a tablespoon or
two or the reserved pasta water, but it depends on how creamy you like your pasta!
-Give the pasta another stir, then add in 1/4 teaspoon salt, LOTS of freshly ground
black pepper, the chopped bacon and
thawed peas. Stir again to coat. Taste and add more salt and pepper if necessary.
Add red pepper flakes if you like a
little bit of heat. Enjoy! Serves 4. Garnish with extra cheese and dig in!
Nutrition Facts:
Calories: 435kcal
Fat: 10.1g
Saturated fat: 2.9g
Fiber: 4g
Sugar: 3.1g
Protein: 30.9g
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28) Spinach Garlic Parmesan Orzo with Crispy Bacon
Ingredients:
8 slices bacon
10 ounces uncooked orzo pasta (about 1 2/3 cup uncooked orzo)
1/2 cup reserved pasta water, after pasta is done boiling
1 tablespoon butter
3 cloves garlic, finely minced
½ cup shredded carrots (or carrots cut into matchsticks)
2/3 cup frozen or fresh sweet corn
1 red bell pepper, cut into chunks
1 (5 ounce) package organic spinach
1/2 cup freshly grated parmesan cheese
1/2 teaspoon red chili pepper flakes, plus more if desired
To garnish:
Fresh flat-leaf parsley + extra parmesan cheese, corn and bacon on top
Instructions:
-Add bacon to a large skillet or pan and place over medium heat, cook bacon on both
sides until crispy and golden brown.
If the pan starts to smoke at any point, simply lower the heat. I always cook my
bacon on medium low heat. Once bacon is
done, blot with a paper towel to absorb excess grease, then chop into bite sized
pieces and set aside.
-While the bacon is cooking, place a large pot of water over high heat and add in a
generous amount of salt. Once water
boils, stir in the orzo and cook until al dente about 7-9 minutes. Once orzo is
done cooking, drain pasta and set aside
in the colander. Make sure to reserve ½ cup of the pasta water.
-Next add 1 tablespoon butter to the same pot you cooked the pasta in and place
over medium heat. Once butter is melted,
add in minced garlic, carrot, corn, red bell pepper and saute for 2 minutes.
-Next add in spinach; cooking until the spinach wilts, about 2 minutes. Add the
cooked orzo back into the pot and turn the
heat to low. Stir in the reserved pasta water, parmesan, garlic powder and red
chili pepper flakes.
-Finally, stir in bacon crumbles. Add salt and pepper to taste. I like to add A LOT
of black pepper into this dish -- it
just gives it a really nice flavor! If you think it needs a little extra parmesan
cheese, feel free to stir in 1/4 cup
more. Enjoy. Serves 4.
Nutrition Facts:
Calories: 436kcal
Fat: 13.3g
Saturated fat: 6.2g
Fiber: 4.5g
Sugar: 2.6g
Protein: 20.2g
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29) Butternut Squash Lasagna with Garlic Tahini Tofu Cream
Ingredients:
For the butternut squash sauce:
1 large butternut squash (2 ½-3 pounds)
1 cup almond milk
1 tablespoon pure maple syrup
3/4 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
¼ teaspoon allspice
For the tofu tahini cream sauce:
1 package Nasoya Super Firm Tofu, drained of excess liquid and crumbled
3 cloves garlic
1/2 cup warm water, plus more to thin if necessary
3 tablespoons tahini
1 tablespoon fresh lemon juice (start with 1 tablespoon)
3/4 teaspoon salt
For the noodles:
8 lasagna noodles, gluten free if desired
For the veggies:

1 (6 ounce) bag spinach
To garnish:
Fresh sage or basil ribbons
Instructions:
-First roast your butternut squash: preheat oven to 375 degrees. Cut ends off of
butternut squash, then cut in half
lengthwise and scoop out the seeds. Drizzle butternut squash with a little oil and
season with salt and pepper. Place
flesh side down on a baking sheet lined with parchment paper. Roast for 45 minutes
to 1 hour, or until squash is
extremely fork tender. Allow squash to cool until you are able to scoop out the
flesh.
-Scoop out the roasted flesh of butternut squash and transfer to a blender or bowl
of a food processor. Add milk, maple
syrup, salt, cinnamon, nutmeg, allspice and freshly ground black pepper.
Blend/process until smooth. Set aside.
-Next, make your vegan tofu ricotta by adding crumbled Nasoya organic extra firm
tofu, garlic cloves, warm water, tahini,
lemon juice, salt and pepper to the bowl of a food processor or high powered
blender. Blend until smooth and well
combined. The sauce should be similar to the consistency of a drinkable smoothie
or a very creamy alfredo sauce. If it
isn’t, add ¼ cup more water and blend again. Taste and adjust seasonings as
necessary. Set aside.
-Bring a large pot of water to a boil. Cook the lasagna noodles for 5 minutes or
until al dente, then drain. Immediately
out noodles flat on an well-oiled baking sheet or cutting board so you can easily
assemble the lasagna when ready and to
prevent sticking. Another option is to soak the lasagna noodles in very warm (hot)
water for 20-30 minutes if you do not
want to boil them. (You can also use no cook lasagna noodles, but they aren't my
favorite!)
-Next, saute spinach: place a large skillet or pot over medium high heat and add in
olive oil. Once oil is hot, add in
spinach and generously season with salt and pepper. Saute for a few minutes until
the spinach wilts. Set aside.
-To assemble the lasagna, spread 3/4 heaping cup of butternut squash sauce over the
bottom of the baking dish. Place 4 of
the cooked lasagna noodles on top. Spread 1 cup of tofu tahini sauce over the top,
then top with ½ of spinach. Next, add
1 heaping cup of butternut squash sauce over the top and spread out.
-Repeat layers once more: remaining noodles, 1 heaping cup of tofu tahini sauce
(you will have extra sauce for drizzling
later), remaining spinach, then top with any remaining butternut squash sauce.
-Cover with foil and bake at 375 degrees F for 25-30 minutes. Once done, remove
foil and drizzle top with remaining tofu
tahini sauce and garnish with fresh sage or basil ribbons. Serves 12.
Nutrition Facts:
Serving size: 1 slice (based on 12)
Calories: 210kcal
Fat: 7.3g
Saturated fat: 0.9g
Fiber: 4.3g
Sugar: 3.8g
Protein: 10.7g
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30) Creamy Chipotle Sweet Potato Penne Pasta
Ingredients:
For the sauce:
½ cup of Southern Grove Unsalted Deluxe Whole Cashews, soaked for 2 hours and
drained
1 small roasted sweet potato, skin removed*
⅔ cup water
2 cloves garlic
1 Pueblo Lindo Chiles Chipotle Pepper (can add one more if you like extra spice!)
⅛ teaspoon nutmeg
½ teaspoon Stonemill Sea Salt Grinder, plus more to taste
Freshly ground Stonemill Ground Black Pepper
For the pasta:
3 cups of liveGfree Gluten Free Organic Brown Rice & Quinoa Penne
For the mushrooms:
1/2 tablespoon SimplyNature Organic Extra Virgin Olive Oil
1 cup sliced baby bella mushrooms
1/4 teaspoon Stonemill Garlic Powder
Freshly ground Stonemill Sea Salt Grinder & Stonemill Ground Black Pepper, to taste
To garnish:
Sage or parsley, whatever you prefer
Instructions:
-Make sure you soak the cashews in 4 cups of water for at least 2 hours, otherwise
you can place them large bowl, then add
4 cups boiling water and let the cashews soak in the hot water for approximately 45
minutes to speed up the process.
-Once ready to make the pasta sauce: add drained cashews, roasted sweet potato,
water, garlic, chipotle chile pepper,
nutmeg, salt and pepper to a high powered blender. Blend until a thick sauce comes
together, adding a tablespoon or two
more of water, if necessary to help blend. Taste and adjust seasonings as
necessary. Set aside for later.
-Boil the pasta according to the directions on the package. Drain pasta, then
transfer back to pot.
-While the pasta is boiling, sauté your mushrooms: add olive oil to a skillet and
place over medium heat. Add mushrooms
and then season with garlic powder, salt and pepper; sauté for 3-5 minutes until
mushrooms are cooked and look nice and
juicy.
-Stir sweet potato sauce into the cooked pasta. Add mushrooms and stir again.
Garnish with sage or parsley, whatever you
prefer. Serves 4.
Nutrition Facts:
Calories: 456kcal
Fat: 12.2g
Saturated fat: 1.8g
Fiber: 4.9g
Sugar: 2.8g
Protein: 11.4g
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31) Cauliflower Chickpea Curry
INGREDIENTS:
▢1 Tbsp Coconut oil

▢1/2 Large red pepper, roughly chopped
▢1 15oz Can Petite diced tomatoes, very well drained *
▢1 Cup Full-fat coconut milk (not light!)
▢1 Tbsp Yellow curry paste **
▢2 tsp Tapioca starch
▢1 Tbsp Reduced-sodium soy sauce (gluten free if needed)
▢1/2 Tbsp Coconut sugar
▢1 15 oz Can Chickpeas, drained and rinsed (not sodium-reduced)
▢2 Cups Cauliflower, cut into large florets
▢Squeeze of fresh lime juice
▢Pinch of sea salt
▢Cilantro, for garnish
▢Green onion, for garnish
▢Cooked white rice, or cauliflower rice, for serving
INSTRUCTIONS:
-Heat the coconut oil on "saute" in your Instant Pot. Once hot, add in the pepper
and cook for 2 minutes.
-Add the drained tomatoes, coconut milk and curry paste, stirring until the paste
is dissolved. Bring to a boil and boil
for 2 minutes, stirring frequently.
-In a small bowl, whisk together the tapioca starch with 4 tsp of the hot liquid
from the Instant Pot until smooth. While
constantly stirring, whisk it back into the Instant pot, along with the Soy sauce
and coconut sugar. Boil until the
mixture begins to thicken, about 1 minute.
-Stir in the can of chickpeas and cauliflower. Cover the Instant Pot (making sure
it's set to sealing!) and manually set
it to High Pressure and cook for 5 minutes. Let it pressure release naturally.
-Once the pressure has released, squeeze in fresh lime juice and salt to taste.
-Garnish with cilantro and green onion and DEVOUR!
NUTRITION INFO:
Calories: 579kcal
(29%) Carbohydrates: 66.8g (22%) Protein: 15.2g (30%) Fat: 30.4g (47%) Saturated
Fat: 24.3g (152%)
Polyunsaturated Fat: 1.1g Monounsaturated Fat: 0.8g Sodium: 1758mg (76%)
Potassium: 624mg (18%) Fiber: 12g (50%)
Sugar: 15.2g (17%) Vitamin A: 1815IU (36%) Vitamin C: 141.9mg (172%) Calcium: 182mg
(18%) Iron: 4.6mg (26%)
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32) Tortellini With Sausage And Kale
Ingredients:
1 pound ground sweet Italian sausage

1 onion diced
2 stalks celery diced
4 cloves garlic pressed or minced
1 teaspoon kosher salt
1 teaspoon freshly ground black pepper
1/3 cup sherry or dry white wine
2 carrots diced
1 15- ounce can diced tomatoes
8 cups chicken stock
1 teaspoon McCormick Basil Herb Grinder
1 teaspoon McCormick Oregano Herb Grinder
1/2 teaspoon McCormick Parsley Herb Grinder
3 cups chopped lacinato dinosaur kale, veins removed
1 pound fresh 3-cheese tortellini
Grated Parmesan cheese for garnish
Instructions:
-Preheat a large skillet over medium-high heat. Add the sausage and cook stirring
occasionally until browned. Add the
onion and celery and cook for 3-4 minutes then stir in the minced garlic, season
with the kosher salt and freshly ground
black pepper and cook for another 2-3 minutes. Add the sherry or white wine and
scrape up any fond or bits on the bottom
of the pan, cooking until it evaporates.
-Transfer the sausage and vegetables to the insert of the slow cooker. Add the
carrots, diced tomatoes, and chicken broth.
Grind in the basil, oregano and parsley and stir. Cover with the lid and set the
cooker to low and cook for 3 hours.
-Add the tortellini and the kale to the slow cooker and cook for 30 minutes.
-Ladle into bowls and sprinkle with parmesan cheese.
Nutrition Facts:
Slow Cooker Tortellini Soup with Sausage and Kale

Amount Per Serving
Calories 505
Calories from Fat 234
% Daily Value*
Fat 26g40%
Saturated Fat 9g56%
Cholesterol 72mg24%
Sodium 1398mg61%
Potassium 707mg20%
Carbohydrates 42g14%
Fiber 4g17%
Sugar 8g9%
Protein 25g50%
Vitamin A 5131IU103%
Vitamin C 39mg47%
Calcium 168mg17%
Iron 4mg22%
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33) Cauliflower Mac and Cheese
Ingredients:
1 medium/large head cauliflower
16 ounces whole wheat pasta elbows, shells, rotini, or similar
1 tablespoon unsalted butter
1 teaspoon kosher salt
2 ounces reduced-fat cream cheese
2 cups freshly grated melty flavorful cheese such as cheddar, gruyere, provolone,
fontina, gouda, or a mix, divided (about 8 ounces; I used half extra-sharp white
cheddar and half provolone)
8 to 12 ounces 2% evaporated milk
1/4 teaspoon black pepper
Instructions:
-Prep the cauliflower: Cut the cauliflower into large florets, then shred with the
large side of a box grater. For quicker
grating, place cut florets in a large food processor fitted with a steel blade,
then pulse until the cauliflower
resembles small grains of rice. The smaller the pieces of cauliflower, the more it
will blend in with the mac and cheese.
You will have about 4 cups of riced cauliflower total.
-Place the pasta, cauliflower, 3 1/2 cups water, butter, and salt in a 6-quart or
larger Instant Pot or pressure cooker.
Stir well. Set to cook on high pressure (manual) for 4 minutes.
-As soon as the timer goes off, release the steam using the valve on top. Dot the
cream cheese in small pieces over the
top, then gently stir in the shredded cheese, 8 ounces evaporated milk, garlic
powder, and black pepper. If the mac and
cheese seems too thick, stir in a little more evaporated milk or water, until your
desired consistency is reached. Taste
and add additional salt and pepper as desired (I added one generous additional
pinch salt). Serve hot.
Nutrition Facts:
SERVING: 1(of 8), about 1 1/2 generous cups

CALORIES: 378kcal
CARBOHYDRATES: 48g
PROTEIN: 18g
FAT: 13g
SATURATED FAT: 7g
CHOLESTEROL: 39mg
SODIUM: 451mg
FIBER: 8g
SUGAR: 7g
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34) chili garlic instant pot noodles
INGREDIENTS:
1/2 cup soy sauce
2 tablespoons brown sugar
2 tablespoons white vinegar
1 tablespoon chili garlic paste (more to taste! yumms)
2 cups water
8 oz. uncooked brown rice noodles
1 lb. raw chicken breasts, cut into small pieces
2 red bell peppers, sliced thinly
peanuts, green onions, and/or sesame seeds for garnish
INSTRUCTIONS:
Instant Pot: Place all ingredients except red peppers in the Instant Pot (affiliate
link). Cook for 3 minutes (manual).
Release steam immediately. If you get splatter, pause, or cover with a towel.
After: Mix in the red bell peppers and toss very gently, adding a little more water
or oil as needed (it will be very
sticky). Serve with garnishes – add hot sauce for an extra kick. Says me on every
recipe ever. ♡
Nutrition Facts:
Serves 6
Calories Per Serving: 286
7%Total Fat 5.2g

18%Cholesterol 55.2mg
28%Sodium 655mg
14%Total Carbohydrate 38.1g
6%Dietary Fiber 1.6g
Sugars 6.8g
38%Protein 19g
8%Vitamin A 69.1µg
56%
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35) Vegetarian bolognese
Ingredients:
2 tbsp olive oil

1 medium onion , finely chopped
2 carrots , very finely chopped
2 celery sticks , very finely chopped
1 garlic clove , crushed
350g frozen Quorn mince
1 bay leaf
500ml passata
1 good-quality vegetable stock cube
100ml milk
small bunch basil , chopped
600g cooked spaghetti or other pasta shape (about 250g dried)
vegetarian hard cheese , to serve
STEP 1
Heat the oil in a saucepan and gently fry the onion, carrots and celery until the
onion is starting to soften.
Stir in the garlic and the Quorn (there’s no need to defrost it) and fry for a
couple of mins. Add the bay leaf,
passata, vegetable stock cube and 200ml water, then bring everything to the boil.
STEP 2
Turn down the heat and simmer for 30 mins or until all the pieces of veg are tender
and disappearing into the tomato sauce.
Add the milk, then cover with a lid and cook for 10 mins. Season to taste. If the
sauce is a bit thin, keep bubbling
until it thickens. Stir through the basil. Serve with the spaghetti and grate the
cheese over the top, if you like.
Can be frozen into portions and reheated.
Nutrition Facts:
Per serving
HighlightNutrientUnit
low in
kcal 453
low in
fat10g
saturates2g
carbs62g
sugars13g
fibre11g
protein24g
salt1.1g
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36) Creamy mushroom pasta
Ingredients:
2 tbsp olive oil

1 tbsp butter
1 onion , finely chopped
250g button chestnut mushroom , sliced
1 garlic clove , finely grated
100ml dry white wine
200ml double cream
1 lemon , zest only
200g parmesan (or vegetarian alternative), grated, plus extra to serve
300g tagliatelle or linguini
½ small bunch parsley , finely chopped
Instruction:
STEP 1
Heat the oil and butter in a medium saucepan. Fry the onion over a low heat for 10
mins or until softened and translucent.
STEP 2
Add the mushrooms and cook for 10 mins over a medium heat. Add the garlic and cook
for 2 mins. Add the wine and bring to
a simmer, reduce the liquid by half.
STEP 3
Add the double cream and bring to a simmer, then add the lemon zest and parmesan.
Season with salt and plenty of black
pepper.
STEP 4
Meanwhile, cook the pasta following pack instructions. Reserve 100ml of the pasta
water. Toss the pasta in the pan with
the creamy sauce and enough of the reserved water to loosen. Stir through the
parsley, divide into bowls and top with
extra cheese, if you like.
Nutrition Facts:
Per serving
kcal 681
fat51g
saturates29g
carbs23g
sugars4g
fibre3g
protein25g
salt1g
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37) Cheesy ham hock, spinach & ricotta lasagne
Ingredients:
70g butter
70g plain flour
1l whole milk
1 bay leaf
80g grated parmesan or gruyère
2 tsp Dijon mustard
pinch of cayenne pepper
600g spinach
250g ricotta
1 whole nutmeg , for grating
300g ham hock , shredded, or thick-cut ham, chopped
12 dried lasagne sheets
50g grated mozzarella
Instructions:
STEP 1
Melt the butter in a pan until foaming, then stir in the flour to make a paste.
Cook for 2 mins. Remove from the heat
and gradually whisk in the milk. Add the bay leaf, return to the heat, and bring
to a simmer. Cook for 4-5 mins,
whisking continuously until thickened. Remove from the heat and whisk in 50g
parmesan, the mustard and cayenne pepper.
Season to taste.
STEP 2
Put the spinach in a large pan with 50ml boiling water, cover and leave for 2-3
mins to wilt. Drain and leave to cool.
Put the spinach in a clean tea towel and squeeze out any excess water. Transfer to
a food processor and pulse to roughly
chop, then add the ricotta and pulse again to combine. Grate in some nutmeg, then
season.
STEP 3
Heat the oven to 200C/180C fan/gas 6. Remove the bay leaf from the sauce, then
spoon a quarter into the bottom of a
24 x 28cm baking dish. Top with a third of the ricotta and spinach mixture, a
third of the ham, then 4 lasagne sheets
(overlap them slightly if needed). Repeat with the remaining ingredients, finishing
with a layer of sauce. Top with the
remaining parmesan and the mozzarella. Bake for 45-50 mins or until golden,
covering halfway through if it’s starting to
brown.
Nutrition: Per serving
kcal606
fat30g
saturates18g
carbs47g
sugars10g
fibre3g
protein36g
salt2.4g
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38) Double cheese & spring vegetable tart
Ingredients:
500g block shortcrust pastry
plain flour , for dusting
25g mature cheddar , finely grated
200g asparagus spears , woody ends trimmed
100g fresh podded or frozen peas
2 eggs
100g crème fraîche
150g double cream
whole nutmeg , for grating
100g watercress
300g or 2 logs of soft, rindless goat’s cheese
Instructions:
STEP 1
Roll the pastry out into a rectangle on a work surface lightly dusted with flour.
Scatter over the cheese, fold the
pastry in half and roll out again into a circle that fits a 25cm tart tin with an
overhang. Chill for 20 mins. Meanwhile,
cook the asparagus in boiling water for 3 mins, then drain and refresh under cold
water. Cook the fresh peas the same way
for a minute, or simply defrost the frozen peas.
STEP 2
Heat oven to 200C/180C fan/gas 6. Prick the base of the tart well with a fork, line
with baking parchment and fill with
baking beans. Bake the tart for 30 mins, remove the parchment and beans, prick
again if it has puffed up, then bake for
another 10-15 mins until biscuit brown.
STEP 3
Meanwhile, beat the eggs in a bowl, add the crème fraîche and cream, season and add
a pinch of freshly grated nutmeg.
Scatter the peas and most of the watercress over the tart and crumble over half
the goat’s cheese. Pour over the creamy
egg mixture, then lay the asparagus spears on top. Finally, slice the remaining
goat’s cheese and arrange on top, then
bake for 25-30 mins until the custard is just set and the cheese is golden brown.
Leave to cool in the tin, trim the
edges of the pastry, then remove from the tin, scatter with the remaining
watercress and serve cut into slices. Can be
made up to a day ahead, leave out the fridge to keep the pastry crisp.
Nutrition Facts:
Per serving
NutrientUnit
kcal755
fat63g
saturates35g
carbs26g
sugars3g
fibre3g
protein18g
salt1.1g
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39) Ginger, sesame and chilli prawn & broccoli stir-fry
Ingredients:
250g broccoli , thin-stemmed if you like, cut into even-sized florets

2 balls stem ginger , finely chopped, plus 2 tbsp syrup from the jar
3 tbsp low-salt soy sauce
1 red chilli , a little thinly sliced, the rest deseeded and finely chopped
2 tsp sesame seeds
½ tbsp sesame oil
200g raw king prawns
100g beansprouts
cooked rice or noodles, to serve
Instructions:
STEP 1
Heat a pan of water until boiling. Tip in the broccoli and cook for just 1 min – it
should still have a good crunch.
Meanwhile, mix the stem ginger and syrup, soy sauce, garlic and finely chopped
chilli.
STEP 2
Toast the sesame seeds in a dry wok or large frying pan. When they’re nicely
browned, turn up the heat and add the oil,
prawns and cooked broccoli. Stir-fry for a few mins until the prawns turn pink.
Pour over the ginger sauce, then tip in
the beansprouts. Cook for 30 seconds, or until the beansprouts are heated
thoroughly, adding a splash more soy or ginger
syrup, if you like. Scatter with the sliced chilli and serve over rice or noodles.
Nutrition Facts:
per serving
kcal 274
low in
fat9g
saturates1g
carbs20g
sugars16g
fibre5g
protein26g
salt2.6g
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40) Sweet potato cakes with poached eggs

Ingredients:
4 eggs
50g harissa
200g Greek yogurt
handful micro herbs
For the sweet potato cakes
500g sweet potato, peeled and grated
200g gluten-free flour
1 small pack parsley, chopped
4 egg whites
50g harissa
olive oil, for frying
Instructions:
STEP 1
To make the potato cakes, squeeze the excess moisture from the sweet potato, then
combine with flour, parsley, egg white,
harissa and some salt in a bowl until the mixture sticks together. Shape into 8
potato cakes. Heat a little oil in a
frying pan. In two batches, fry the potato cakes for 2-3 mins each side or until
golden brown and crisp. Keep warm while
you repeat with the remaining cakes.
STEP 2
Poach the eggs in a saucepan of simmering water for 2-3 mins – the yolks should be
runny. Remove with a slotted spoon and
drain carefully on kitchen paper.
STEP 3
Spread some harissa in the middle of four serving plates and top with a dollop of
yogurt. Add one potato cake to each
plate then sandwich another potato cake on top with more yogurt. Top each stack
with the remaining yogurt and an egg.
Season and drizzle with more harissa and scatter over the micro herbs.
Nutrition Facts:
Per serving
kcal 507
fat15g
saturates4g
carbs72g
sugars23g
fibre7g
protein18g
salt0.9g
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41) Truffled mushroom pâté
Ingredients:
50g dried porcini mushroom
2 tbsp butter
3 shallots , finely chopped
250g chestnut mushrooms , finely chopped
2 garlic cloves , crushed
250g mascarpone
½ tbsp white wine vinegar
30g parmesan or vegetarian alternative, finely grated
3 tbsp truffle oil
cornichons and toast, to serve
For the topping
100g salted butter
2 tbsp truffle oil
3 thyme sprigs, leaves picked
½ tsp green peppercorn , crushed
½ tsp pink peppercorns , crushed
Instructions:
STEP 1
Put the porcini mushrooms in a bowl and pour boiling water over them. Leave to soak
for 10 mins.
STEP 2
Melt the butter in a frying pan until foaming and fry the shallots over a low heat
for 10 mins or until softened and
translucent. Add the chestnut mushrooms and fry for 8 mins. Drain (freeze the
liquid for stock or risotto) and finely
chop the porcini mushrooms, then add to the pan, frying for another 5 mins. Add
the garlic and cook for 1 min. Set aside
to cool for 20 mins.
STEP 3
Tip the mushroom mixture into a food processor, along with the mascarpone, vinegar,
parmesan and seasoning. Blitz until
smooth while drizzling in the truffle oil. Divide between six ramekins.
STEP 4
For the topping, melt the butter in a small pan. When the milk solids separate and
sink to the bottom, pour the clarified
butter into a jug. Mix with the truffle oil and pour over each ramekin. Sprinkle
with the thyme and peppercorns. Chill
for at least 5 hrs. Serve with cornichons and toast, if you like.
Nutrition Facts:
Per serving (6)
kcal 483
fat47g
saturates26g
carbs8g
sugars3g
fibre1g
protein6g
salt0.5g
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42) Roast mushroom gnocchi
Ingredients:
250g mushrooms
500g fresh gnocchi
3 tbsp olive oil, plus extra for drizzling
160g bag spinach
100g blue cheese
Instructions:
STEP 1
Heat oven to 220C/200C fan/gas 7. Slice the mushrooms and put in a roasting tin
with the gnocchi, then drizzle over
3 tbsp olive oil. Roast for 25-30 mins or until the gnocchi are golden, stirring
occasionally to stop them sticking.
STEP 2
Once the gnocchi are ready, stir half the spinach into the tin to wilt it, then
crumble the blue cheese over the top.
Put it back in the oven just to melt the cheese, then serve with the remaining
spinach, drizzled with a little olive oil.
Nutrition Facts:
Per serving
kcal469
fat23g
saturates9g
carbs46g
sugars2g
fibre4g
protein17g
salt1.9g
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43) Quinoa-stuffed peppers with roast tomatoes & feta
Ingredients:
60g quinoa
2 tsp tomato purée
1 large garlic clove , finely grated
1 tsp vegetable bouillon powder
400g can chickpeas , drained
90g baby spinach
handful basil leaves , chopped
2 yellow peppers , deseeded and halved lengthways
2 tsp extra virgin olive oil or rapeseed oil , plus a drop for the peppers
125g cherry tomatoes
40g feta , crumbled
1 tbsp pumpkin seeds
½ x 60g pack rocket
1 tsp balsamic vinegar
Instructions:
STEP 1
Heat oven to 220C/200C fan/gas 7. Tip the quinoa into a small pan, pour in 400ml
water, then stir in the tomato purée, garlic and bouillon powder. Cook, covered,
over a low heat for 20 mins before adding the chickpeas, spinach and basil, then
cook for a further 5 mins. Leave to stand for 5 mins, so all the liquid is
absorbed.
STEP 2
Meanwhile, rub the peppers with a little oil and place, cut-side down, on a baking
tray. Roast for 10 mins, add the cherry tomatoes, then roast for 10 mins more.
STEP 3
Stir the tomatoes, feta and pumpkin seeds into the quinoa, spoon into the pepper
halves and serve with the rocket, tossed with the oil and balsamic vinegar.
Nutrition Facts:
per serving
low in
kcal 462
low in
fat17g
saturates4g
carbs48g
sugars11g
fibre48g
protein22g
salt1.4g
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44) Hasselback parsnips with orange & maple syrup
Ingredients:
4 parsnips, peeled and cut in half lengthways

2 tsp olive oil
1/2 orange, juiced
1 tbsp red wine vinegar
2 tsp maple syrup
4 thyme sprigs, leaves picked
Instructions:
STEP 1
Heat the oven to 180C/160C fan/gas 4. Make deep cuts into the length of the
parsnips at roughly 1/2cm intervals, without
cutting through. Put on a baking tray lined with baking parchment in one layer,
drizzle with the oil and season. Roast for
20 mins.
STEP 2
Mix the orange juice, vinegar, maple syrup and thyme. Pour over the parsnips and
roast for 15 mins more, basting once or
twice.
NutritionFacts:
Per serving
kcal 138
low in
fat3g
saturates1g
carbs21g
sugars11g
fibre7g
protein3g
salt0.1g
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45) Halloween stuffed peppers
Ingredients:
4 small peppers (a mix of orange, red and yellow looks nice)

25g pine nuts
1 tbsp olive or rapeseed oil
1 red onion , chopped
2 fat garlic cloves , crushed
1 small aubergine , chopped into small pieces
200g pouch mixed grains (we used bulghur wheat and quinoa)
2 tbsp sundried tomato paste
zest of 1 lemon
bunch basil , chopped
Instructions:
STEP 1
Cut the tops off the peppers (keeping the tops to one side) and remove the seeds
and any white flesh from inside. Use a
small sharp knife to carve spooky Halloween faces into the sides. Chop any offcuts
into small pieces and set aside.
STEP 2
Toast the pine nuts in a dry pan for a few mins until golden, and set aside. Heat
the oil in the pan, and heat the oven
to 200C/180C fan/gas 6. Cook the onion in the oil for 8-10 mins until softened.
Stir in the garlic, pepper offcuts and
aubergine and cook for another 10 mins, until the veggies are soft. Add a splash of
water if the pan looks dry. Season.
STEP 3
Squeeze the pouch of grains to break them up, then tip into the pan with the tomato
paste. Stir for a minute or two to
warm through, then remove from the heat and add the lemon zest, basil and pine
nuts.
STEP 4
Fill each pepper with the grain mixture. Replace the lids, using cocktail sticks to
secure them in place, and put the
peppers in a deep roasting tin with the carved faces facing upwards. Cover with
foil and bake for 35 mins, uncovered for
the final 10. The peppers should be soft and the filling piping hot.
Nutrition Facts:
Per serving
kcal 249
low in
fat10g
saturates1g
carbs28g
sugars12g
fibre9g
protein7g
salt0.04g
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46) Lemon, garlic & bay roast potatoes
Ingredients:
2kg Maris Piper potatoes

1 garlic bulb, cut in half lengthways
100ml rapeseed or sunflower oil
8-10 fresh bay leaves
½ tsp lemon , zested
Instructions:
STEP 1
Peel and halve or quarter the potatoes, if large, so they’re all the same size. Put
in a large pan and cover with cold
water and a pinch of salt. Add one half of the garlic bulb. Bring to a simmer and
cook for 10 mins until a knife goes
easily through the potatoes, then drain well, reserving the garlic. Leave the
potatoes to steam-dry in the pan for
10 mins. Heat the oven to 220C/200C fan/gas 7.
STEP 2
Pour the oil into a large baking tray or two smaller ones – it should cover the
base of the tray, so add a little more
if you need to. Heat in the oven for 10 mins until really hot. Carefully transfer
the spuds to the oil, leaving lots of
room between each one (otherwise they will steam, rather than roast) and coat in
the oil, taking care not to splash
yourself. Season, then add both halves of the garlic, blanched and not, and nestle
the bay leaves underneath the spuds.
STEP 3
Roast for 40-45 mins, turning halfway through and coating in more oil, until golden
and crunchy. Season with more salt
and pepper, and zest the lemon directly over the potatoes so the essential oils
spritz over the spuds. Serve with the
roasted garlic in its shell.
Nutrition Facts:
Per serving
kcal 258
fat9g
saturates1g
carbs39g
sugars2g
fibre4g
protein4g
salt0.01g
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47) Smoked haddock & hollandaise bake with dill & caper fried potatoes
Ingredients:
150g baby spinach

2 x 140g undyed smoked haddock fillets
For the cheat's hollandaise
2 egg yolks
1 tsp cornflour
100ml double cream , plus a splash
2 tsp white wine vinegar
For the fried potatoes
500g floury potatoes , peeled and chopped into 3cm chunks
knob of butter
1 tbsp rapeseed oil , plus a drizzle
2 shallots , halved and thinly sliced
1 tbsp capers , drained
small handful dill , leaves picked
1 lemon , zested, then cut into wedges to serve
Instructions:
STEP 1
Put the potatoes in a pan and cover with cold water. Bring to the boil, cover with
a lid and cook for 7-8 mins until a
knife easily pierces them but they still hold their shape. Drain and leave to steam
dry. Meanwhile, heat the butter and
oil in a frying pan, and when the butter is sizzling, add the shallots. Fry until
soft, about 5 mins, then add the
potatoes and fry for about 15 mins until crispy on all sides.
STEP 2
While the potatoes are cooking, make the hollandaise. Whisk the yolks and cornflour
together until smooth. Add the cream
and vinegar, and season well. Pour into a small pan, heat very gently, whisking
constantly, until the consistency of
custard. If the sauce looks like it’s splitting, curdling, or getting too hot, add
a splash more cream and whisk
vigorously – it should become smooth again. Check the seasoning, adding a little
more salt or vinegar if it needs it.
STEP 3
Heat the grill to medium-high. Heat a drizzle more oil in another small, ovenproof
frying pan. Add the spinach, season
and cook until just wilted. Spread the spinach across the pan and place the haddock
fillets on top. Spoon over the
hollandaise to cover each fillet. Grill for 10 mins until the fish is flaking and
the sauce is browning in patches.
STEP 4
Scatter the potatoes with the capers, dill and lemon zest. Serve alongside the fish
with lemon wedges for squeezing over.
Nutrition Facts:
per serving
kcal 726
fat44g
saturates20g
carbs42g
sugars4g
fibre5g
protein38g
salt1.9g
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48) Herby rice with roasted veg, chickpeas & halloumi
Ingredients:
2 red onions , cut into chunky wedges

3 peppers , sliced (we used green, red and yellow)
3 courgettes (about 600g), cut into batons
5 tbsp olive oil
small pack flat-leaf parsley
85g cashew nuts
400g can chickpeas , drained and rinsed
200g halloumi , cut into chunky cubes
Instructions:
STEP 1
Heat oven to 200C/180C fan/gas 6. Put the red onions, peppers and courgettes in a
large roasting tin, toss in 2 tbsp
oil and season. (You may need to do this in 2 tins.) Pop in the oven and cook for
25 mins until the veg is tender and
beginning to turn golden.
STEP 2
Meanwhile, cook the rice following pack instructions. Whizz together the parsley,
cashew nuts, remaining oil, the garlic
and seasoning to make a pesto. Stir the chickpeas and halloumi into the roasted
veg and cook for 10 mins more. Fork the
parsley pesto through the rice, spoon over the veg and serve.
Nutrition Facts:
per serving
kcal 782
fat40g
saturates13g
carbs70g
sugars17g
fibre1g
protein29g
salt1.9g
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49) Spicy Spanish rice
Ingredients:
1 tbsp rapeseed oil
1 large onion , finely chopped
200g lean pork tenderloin fillet , diced into cubes roughly 1.5cm
2 large garlic cloves , chopped
½ -1 tsp smoked paprika (depending on how much heat you want)
generous pinch saffron
500ml hot vegetable bouillon
1 large red pepper , deseeded, quartered and sliced
160g fine green beans , trimmed and halved
60g large prawns
large handful parsley , chopped
½ lemon , cut into wedges
Instructions:
STEP 1
Heat the oil in a frying pan and cook the onion for 5 mins until soft. Add the pork
and fry a few mins to brown it a
little.
STEP 2
Tip in the garlic, rice and paprika, stirring briefly. Stir the saffron into the
bouillon, then pour this in as well.
Add the pepper, cover the pan, reduce the heat and simmer for 25 mins before mixing
in the beans. Cover and cook for
10 mins more.
STEP 3
Add the prawns, cover again and cook for 2 mins until the rice has absorbed all the
liquid. Stir in the parsley and
serve with lemon wedges.
Nutrition Facts:
Per serving
low in
kcal 477
fat13g
saturates2g
carbs51g
sugars11g
fibre8g
protein35g
salt0.5g
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50) Macaroni cheese with veg

Ingredients:
500ml skimmed milk

25g cornflour
220g macaroni
100g extra mature cheddar , grated (check the label for vegetarian)
25g Grana Padano or vegetarian altenative, grated
8 blocks frozen spinach , defrosted
220g ripe cherry tomatoes , halved
Instructions:
STEP 1
Heat oven to 200C/180C fan/gas 6. Mix 3 tbsp of the milk with the cornflour and
warm the remaining milk in a pan.
Meanwhile, bring a pan of water to the boil, tip in the macaroni and cook for 6
mins, stirring occasionally.
STEP 2
To make the sauce, stir the cornflour mix into the warm milk and keep stirring over
a low heat until thick and smooth.
Remove from the heat and stir in most of the cheddar (leaving a little to sprinkle
over at the end) along with the Grana
Padano and pepper to taste.
STEP 3
Drain the macaroni well, then stir into the sauce. Squeeze the excess moisture from
the spinach by pressing it into a
fine sieve. Divide the spinach between four individual ovenproof dishes, followed
by the tomatoes. Spoon the macaroni
cheese over the veg, then finish with a sprinkle of the remaining cheddar. Bake for
15-20 mins or until the sauce bubbles
and browns on top.
Nutrition Facts:
Per serving
kcal 430
fat13g
saturates7g
carbs53g
sugars9g
fibre6g
protein23g
salt0.8g
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1) Sheet Pan Curried Tofu With Vegetables

1 pound sweet potatoes, peeled and cut into 1 1/2-in. cubes

2) Vegetable Lasagna With Butternut Squash And Shiitake Mushrooms

2 tablespoons olive oil

-Preheat the oven to 375 degrees F.

Vegetable Lasagna With Butternut Squash and Shiitake Mushrooms

14 lasagna noodles (2 extra for filling in holes)

2 tbsp olive oil

5) Kung pao-style cauliflower & kidney beans

½ tbsp Sichuan peppercorns

30g bag dried porcini mushrooms

2 tbsp sunflower oil

8) Satay sweet potato curry

1 tbsp coconut oil

9) Hearty Bulgur Chili

2 tablespoons olive oil

10) Kickin Taco Pasta with Sweet Corn

3/4 cup cashews + water for soaking

8 ounces large elbow noodles, cavatappi or shells (or pasta of choice!)

For the potatoes:

3 pounds sweet potatoes (about 3 large or 5 medium sweet potatoes)

-Preheat oven to 400 degrees F.

12) Green Bean Casserole

For the onions:

2 medium to large yellow onions, thinly sliced

For the green beans:

2 pounds fresh green beans, trimmed

For the mushrooms:

2 tablespoons butter, divided

For the sauce:

13) Creamy & Cheesy Au Gratin Potatoes

14) Spinach Bacon Pumpkin Mac and Cheese

10 ounces dry cavatappi

15) Indian-Inspired Shepherd’s Pie

16) Cranberry Pecan Quinoa Stuffed Acorn Squash

For the acorn squash:

2 medium acorn squash, cut in half and seeds removed

For the quinoa:

½ cup uncooked quinoa

For the crema:

2 ounces goat cheese or feta crumbles

17) Garlic Slow Cooker Mashed Potatoes

5 pounds gold potatoes, diced (peeled or unpeeled, your choice)

18) Butternut Squash and Black Bean Enchilada Skillet

2 teaspoons olive oil

19) Chipotle Black Bean Roasted Enchilada Casserole

For the roasted veggies:

1 red bell pepper, diced

For the layers:

1 (15 oz) can black beans, rinsed and drained

Diced avocado, jalapenos and cilantro

20) Chickpea in Sofrito with Arroz con Gandules

For the sofrito (for the chickpeas):

2 teaspoons olive oil

For the rice:

2 teaspoons olive oil

Extra fresh chopped cilantro

Serving size: 1 serving

21) Stovetop Southwest Tuna Mac and Cheese

8 oz elbow noodles (or whatever noodles you'd like)

Chopped fresh cilantro

22) Black Bean Loaf with Creamy Avocado Verde Sauce

3 tablespoons flaxseed meal

5 large poblano peppers