Baked Breakfast Polenta

Servings: 6-8

Ingredients

• 2 cups medium grind polenta/cornmeal

• 4 cups milk

• 4 cups water

• Salt and pepper

• Toppings: yogurt, berries, honey

Method

1. In a saucepan, heat milk and water on high heat

2. When hot, not boiling, whisk in polenta, salt, and pepper

3. Keep whisking. When polenta mix starts to bubble, turn down the heat and cook for 30 minutes

4. Keep stirring from time to time scraping the bottom of the pan to make sure nothing is sticking

5. Pour mixture into an oiled baking pan

6. Bake in 325 F oven until firm, approximately 25 min

7. Cut into squares, serve warm or cold topped with yogurt, berries, and a drizzle of honey

Frittata Tots

Servings: 12

Ingredients

• 12 eggs

• 1/4 cup milk

• Salt

• Pepper

• Three of the following (pick your favorites or what you have on hand):

• Feta cheese

• Tomatoes

• Bell peppers

• Kale

• Corn

• Edamame

Method

1. Mix eggs, milk, salt, and pepper in a big bowl

2. Pour into buttered cupcake tin

3. Add 1 tbsp each of 3 chopped vegetables 1/2 cup cheese

4. Bake at 300 F until firm, about 12 minutes

Overnight Oats – Apple Cinnamon Bulgar* (Contains Nuts)

Servings: 1

Ingredients

• 1/4 cup fine bulgar

• 1/3 cup milk

• 1/4 tsp vanilla

• 2 tsp almond butter

• 1/4 tsp cinnamon

• 1/2 chopped apple

• Toppings: honey, 2 tbsp toasted almond slices, optional: goat cheese

Method

1. Mix together everything but toppings in a small glass container

2. Refrigerate overnight

3. Heat in microwave for 1 1/2 min (optional)

4. Top with almonds, a few goat cheese crumbles (if desired), and drizzle with honey

Bean and Cheese Wrap*

Servings: 6

Ingredients

• 4 whole wheat tortillas

• 24 oz canned pinto and black beans

• 4 oz cheddar cheese, shredded

• 2 oz carrots, shredded

• 18 cherry tomatoes, cut in half

• 1 bunch cilantro, chopped

• 1 jalapeno, seeds removed and diced

• 2 avocados, cubed

Method

1. Mix all ingredients

2. Divide between the four tortillas, fill the center and wrap up

Kalesedilla

Ingredients

• 2 bunches kale, rough chopped

• 1/2 cup olive oil

• 1 tbsp chili flakes

• Salt and pepper

• 1 red onion, sliced thin

• 2 bell peppers, sliced thin

• 5 cloves garlic, chopped thin

• 2 cups canned tomatoes

• 1 tbsp ground cumin

• 1 tbsp dried oregano

• 2 cups shredded cheese

Method

1. Sauté kale in 1/4 olive oil

2. Add chili flakes, salt, and pepper. Set aside.

3. To make salsa, sauté onion, pepper and garlic in olive oil until soft. Add spices, then add chopped canned tomatoes and simmer to reduce. Set aside.

4. Spread one tortilla with kale and salsa

5. Top with cheese

6. Griddle, cut, and serve

Nanzaa

Ingredients

• 1 tbsp canola oil

• 1 tbsp cumin seeds

• 1 bay leaf

• 3 cloves garlic, finely chopped

• 2 tbsp ginger, minced

• 1 large onion, finely diced

• 1/2 jalapeno pepper, finely diced

• 1 can tomatoes

• 8 ounces tofu, cubed

• Salt and pepper

• 4 naan

Indian Spice Mix

• 1/4 cup curry powder

• 1/3 cup garam masala

• 3 tbsp turmeric

• 1/2 cup cumin seeds

• 1/4 cup coriander seeds

• 1 tbsp fenugreek, toasted and ground

• 1/2 tsp cayenne

• 4 tbsp salt

Method

1. Heat oil in a heavy pot

2. Add cumin seeds and bay leaf, fry for 30 seconds

3. Lower heat and add onion, jalapeno, garlic, and ginger. Simmer until onions are soft and translucent.

4. Add tomatoes and 2 tbsp Indian spice mix

5. Simmer for 45 min, add water if necessary. Set aside.

6. Toss cubed tofu with 1 tbsp Indian spice mix, salt, and pepper

7. Spread tomato sauce on naan

8. Top with tofu

9. Bake in oven until hot through

Brown Rice Sushi*

Servings: 3-4

Ingredients

• 1 cup short grain brown rice (must be short grain)

• 2 cups water

• 1 tbsp seasoned rice vinegar

• 1 tbsp sesame seeds

• Nori

• Veggies to taste: cucumber, carrots, avocado, edamame, sweet potato, jicama, etc.

• Optional: Fish (can be canned tuna or if using raw fish, make sure it is sushi grade)

• Optional: low sodium soy sauce, pickled ginger, wasabi

Method

1. Bring rice and water to a boil in a pot on the stove, decrease heat to a simmer, cover, and cook for 45 min

2. Add vinegar and sesame seeds while rice is still hot and mix well, then let cool to room temperature before making sushi

3. Place nori flat on sushi mat

4. Use 1/4 of brown rice mixture per roll and flatten it out with a wooden spatula so rice completely and evenly covers nori

5. Line up chopped veggies and fish (if desired) on one end of the wrap – using 2-3 ingredients in a thin line works best

6. Roll nori to make a cylinder and firmly press with the sushi mat to seal

7. Slice with a very sharp knife

8. Serve with low sodium soy sauce, pickled ginger, and wasabi to taste

Cauliflower Pasta Alfredo* (Contains Nuts)

Servings: 6

Ingredients

• 1/2 cup whole wheat breadcrumbs, toasted

• 1 tbsp fresh parsley, chopped

• 1/2 tsp lemon zest

• 4 cups cauliflower (1 small head)

• 1 cup raw cashews

• 8 oz whole wheat pasta (fettuccine or your favorite kind)

• 4 cups sliced kale

• 3 tbsp lemon juice

• 2 tbsp white miso

• 2 tsp garlic powder

• 2 tsp onion powder

• 3/4 tsp salt

• 1 cup water

Method

1. Boil large pot of water

2. Combine breadcrumbs, parsley, and lemon zest in a small bowl and set aside

3. Add cauliflower and cashews to boiling water

4. Cook until cauliflower is very soft (about 15 min)

5. Using a slotted spoon, transfer cauliflower and cashews to a blender

6. Add pasta to boiling water and cook until pasta is al dente

7. Add kale last 1 minute of pasta cooking

8. Drain pasta and kale and return to pot

9. Add lemon juice, miso, garlic powder, onion powder, salt, and 1 cup of water to blender and process until smooth

10. Add sauce to pasta and stir until well coated

11. Top with breadcrumb mixture

Plant Based Lentil and Mixed Vegetable Soup*

Ingredients

• 1 tsp olive or avocado oil

• 1 onion, chopped

• 2 large carrots, chopped

• 2 celery stalks, chopped

• 2 celery stalks, chopped

• 8 cups vegetable broth

• 1 tbsp tomato paste

• 1 bay leaf

• 1/2 tsp ground cumin

• Salt and pepper

• 1 cup green beans, chopped

• 1 cup zucchini, chopped

Method

1. Sauté onion in oil until browned, 3-4 min

2. Add carrots and celery and cook another 3-4 min until browned

3. Add lentils, tomato paste, and cumin and sauté 1 min, stirring constantly

4. Add vegetable broth, bay leaf, salt and pepper and bring to a boil

5. Turn down heat to bring to a simmer and cook 20-25 min or until lentils are getting soft

6. Add green beans and zucchini and cook another 10 min until they are soft

7. Take out 1/3 of the mixture and blend until smooth with an immersion blender, blender, or food processor

8. Return puree to the remainder of the soup and mix

Turkey Ricotta Meatballs in Tomato Sauce

Servings: 8

Ingredients

• 56 oz crushed tomatoes

• 4 tbsp olive oil

• 7 garlic cloves, 4 sliced, 3 minced

• 1 red onion, diced

• 1 cup basil, chopped

• 1 cup flat leaf parsley, chopped

• 1 1/2 cups ricotta cheese

• 1/2 cup grated parmesan

• 2 lbs ground turkey

• Salt and pepper

Method

1. In a large bowl combine turkey, ricotta, parsley, and parmesan with 2 tbsp salt and 2 tsp pepper

2. Roll into 1 inch balls

3. Place on baking sheet and bake in 350 F oven for 15 min

4. In a large pot, heat olive oil and gently sauté garlic and onion until soft

5. Add tomatoes, basil, and 3 tbsp salt and 1 tbsp pepper

6. Cook at a low temperature for 1 hour, stirring from time to time and adding water if needed

7. Heat turkey balls in tomato sauce and serve

Soba Noodles with Miso Broth

Servings: 4

Ingredients

• 8 cups water

• 1 sheet nori, julienned

• 2/3 cup miso

• Optional: 2 tbsp chili sauce

• 2 tbsp soy sauce

• 1/4 cup sliced green onions

• 1 lb soba noodles

• 1 lb sweet potato, cut in ½ inch dice

• Brussels sprouts, quartered

• Cauliflower, broken into florets

• 3 tbsp olive oil

• Salt and pepper

Method - Broth

1. Bring 8 cups of water to a boil

2. Add nori, chili sauce, and soy sauce

3. Lower to a simmer for 6 min

4. Add miso and whisk in

5. Simmer gently for 3 min

Method - Noodles

1. Bring 2 gallons of water to a boil

2. Add noodles and stir

3. Cook for 4 min

4. Cool and drain

Method - Vegetables

1. Toss vegetables with olive oil, salt, and pepper

2. Spread out on baking sheet

3. Bake at 375 until golden brown

Baked Kale Chips and Chickpeas*

Ingredients

• Kale

• Canned chickpeas

• Olive oil

• Indian spice mix

Indian Spice Mix

• 1/4 cup curry powder

• 1/3 cup garam masala

• 3 tbsp turmeric

• 1/2 cup cumin seeds

• 1/4 cup coriander seeds

• 1 tbsp fenugreek, toasted and ground

• 1/2 tsp cayenne

• 4 tbsp salt

Method

1. Stem kale

2. Rub leaves with olive oil and spice mix

3. Spread out on baking sheet

4. Toss chickpeas in olive oil and spice mix

5. Spread out on baking sheet

6. Put in 450 F oven and bake until kale leaves are crisp

Persimmon Leather

Ingredients

• 3 persimmons

• 2 tsp honey

Method

1. Puree persimmons and honey

2. Spread on parchment 1/8 inch thick

3. Put in 175 F oven until set and barely tacky, about 3-4 hours

4. Let cool and cut into strips

Avocado Mash-Up*

Ingredients

• Avocados

• Berries or salsa, salt, and pepper

Method

1. Cut avocados in half and remove pit

2. Add either berries or salsa, salt, and pepper

3. Mash up