Nest Eggs

Skill Level

5 eggs

3 tablespoons oil

1/4 cup green pepper, sliced thinly

1/2 cup onion, sliced thinly

2 cup spinach

1 cup zucchini, shredded

Salt and pepper, to taste


Wash the spinach thoroughly – it can be very sandy!

Heat the oil until hot but not smoking. Add the onion and a little bit of salt to draw out the moisture. Sweat the onion until translucent.

Add the green pepper and zucchini, cook until turning less opaque. Season lightly with salt and pepper, stirring to distribute. Add the spinach and stir in until it wilts.

Form the veggies into 3 inch diameter circles, and then push out an egg-sized hole in the middle.

Crack the eggs into the holes, and cook until the bottom layer of the egg is white.

Carefully flip each nest over and cook until the whites are firm. Finish with a little more salt and pepper on top of the egg.

Serve hot.

Oatmeal with Choose-Your-Own Toppings

Skill Level

3 cups water

3 cups of milk

3 cups of oatmeal (uncooked)

1/2 teaspoon salt

Additional toppings, to be divided among 6:

Cinnamon, ground ginger, cloves

3 apples, washed, cored and diced

3 bananas, peeled and sliced

1 cup raisins

1 cup flaked coconut

1 cup walnuts

1 cup dried fruit (raisins, cranberries, apricots, your choice!)

6 teaspoons brown sugar


1. Combine oatmeal, milk and water in a saucepan, and bring to just short of boiling.

2. Reduce heat, and cook for five minutes, stirring occasionally.

3. Serve in individual bowls with additional toppings, if desired.

4. Remember that these are garnishes; there should not be more topping than oatmeal.

White Chicken Chili

Skill Level

2 tablespoons olive oil
2 pounds skinless, boneless chicken thighs
1 large onion, finely chopped
2 garlic cloves, minced
2 teaspoons ground cumin
½ teaspoon dried oregano
1 to 2 - 4.5-ounce cans chopped green chiles, undrained
2 - 15.5-ounce cans cannellini beans, undrained
1 - 14-ounce can fat-free, less-sodium chicken broth
1 teaspoon hot pepper sauce
1 cup (4 ounces) shredded Monterey Jack cheese
½ cup chopped fresh cilantro
1 scallion, chopped


1. Heat olive oil in a large nonstick skillet over medium-high heat. Season chicken with salt and pepper and add to pan. Cook for 10 minutes or until browned, stirring frequently.
2. Remove chicken from the skillet and add onion to pan. Sauté for 5 minutes or until tender, stirring frequently, and then add garlic and sauté for 2 more minutes.
3. Stir in cumin and dried oregano and sauté 1 minute. Stir in green chiles and reduce heat to low; cook for 10 minutes.
4. Dice the chicken and add it back to the pot with water, cannellini beans, and broth and bring mixture to a simmer. Simmer for 10 minutes or until mixture starts to thicken.
5. Stir in hot sauce and cheese. To serve, ladle 1 cup of chili into a bowl; sprinkle with cilantro and scallions.

Black Bean and Corn Soup with Greens

Skill Level

2 tablespoons oil
1 small onion, diced
2 cloves garlic, minced (or 4 tsp. jarred garlic)1 teaspoon cumin
1 tablespoon chipotle in adobo sauce, pureed or minced
1 - 28oz can of Black Beans, low sodium if available
1 - 28oz can diced tomatoes, low sodium if available
2 cups water
1 cup corn, frozen
½ bag frozen collard greens
Juice of one lime
Salt and Pepper


1. Place a large pot on a burner over medium heat. Add the oil, onions and garlic and cook until translucent, stirring often.
2. Meanwhile, open the black beans and drain the liquid. Rinse the beans until the water runs clear.
3. Add the cumin and chipotles in adobo and continue to cook the mixture for another minute, stirring well.
4. Add the drained beans to the pot, along with the undrained can of tomatoes and two cups of water. Simmer on medium low for about 10 minutes to allow the flavors to combine.
5. Stir in the frozen corn and collard greens and cook for an additional 20 minutes.
6. Season to taste with salt and pepper and stir in lime juice

Vegetable Stir Fry with Apricot Sauce

Skill Level

2 Tablespoons olive oil
6 Tablespoons low sodium soy sauce
1 Tablespoon cornstarch
1 cup dried apricots
1 cup hot water plus extra, if needed
1 small onion, diced
2-3 cloves garlic, minced
1 tablespoon ginger, grated
1 head broccoli, cut into small florets
2 medium carrot, sliced into half moons
1 bunch asparagus, cut into small pieces
1 - 8 ounce can water chestnuts, sliced
½ head napa cabbage, roughly chopped
1 cup frozen peas


1. Place dried apricots in a quart container or another container with tall sides to reconstitute in hot water. Let sit while preparing vegetables.
2. Wash and prepare all vegetables by slicing into desired sizes or into bite-sized pieces.
3. Once apricots are rehydrated, use an immersion blender to combine cornstarch, soy sauce and apricots to make sauce.
4. Using an electric skillet or wok, sauté onion, garlic and ginger in olive oil on medium heat until fragrant.
5. Turn skillet up to high and add broccoli and carrots, sautéing for 3-4 minutes.
6. Add asparagus pieces and water chestnuts and sauté an additional 2 minutes.
7. Add cabbage and peas and sauté an additional 2 minutes.
8. Add sauce, stirring to coat all vegetables. If it looks fairly thick, add a dash of water to ensure it covers all of the vegetables. Allow the mixture to come to a boil and then reduce heat to simmer until thickened.
9. Serve as is or over brown rice, if desired.

Carrot Cake Pancakes & Cinnamon Applesauce

Skill Level

Cinnamon Applesauce
-3 lbs. apples
-1 cup water
-½ teaspoon cinnamon

Carrot Cake Pancakes
-1 cup whole wheat flour
-1 teaspoon baking powder
-½ teaspoon baking soda
-½ teaspoon salt
-1 teaspoon cinnamon
-½ teaspoon nutmeg
-¼ teaspoon ground ginger
-½ cup raisins
-1 egg
-2 tablespoons brown sugar
-1 cup milk (or buttermilk)
-1 teaspoon vanilla extract
-2 cup grated carrots (about ¾ pound)
-Oil for cooking


Cinnamon Applesauce
1. Peel (if desired) and grate apples. Combine all ingredients in an electric skillet or saucepan. Bring to a boil and turn down to a simmer until the apples are tender, about 25 minutes.
2. Uncover and turn up heat to boil off excess liquid, about 5 minutes. Mash with a fork or potato masher or blend with an immersion blender when mixture has cooled.
3. Serve on top of carrot cake pancakes or refrigerate for a healthy treat.

Carrot Cake Pancakes
1. In a large bowl combine flour, baking powder, baking soda, salt, cinnamon, nutmeg, ginger, and raisins.
2. In a separate bowl, whisk the egg, add sugar, milk, vanilla and carrots. Stir to combine.
3. Stir the wet mixture into the dry ingredients until just incorporated. Take care to not overmix, as this will develop the glutens and make the pancakes tough. Let the mixture rest for 5 minutes.
4. While the mixture is resting, preheat the griddle to medium high heat. Add a small amount of oil to cover the griddle. Using a tablespoon, measure out pancakes onto the greased surface. Once bubbles or holes appear in the surface, flip to cook through. Repeat until no batter remains.

Black Bean & Sweet Potato Taquitos

Skill Level


1 medium sweet potato, washed and cut into 1-in cubes

1 tablespoon olive oil

1/2 medium onion, diced small

15oz can of black beans, drained and rinsed

1 tablespoon cumin

1 tablespoon chipotle peppers in adobo sauce, minced or pureed

1 cup cooked brown rice

1 cup shredded Monterey jack cheese

8 6-in whole wheat tortillas, cut in half

Salsa (optional):

28oz can of whole peeled tomatoes

1 jalapeno, deseeded and roughly chopped

1/2 medium onion, roughly chopped

1/2 cup fresh cilantro leaves

juice of 1 lime

Salt and pepper, to taste


Place washed and cubed sweet potatoes in a saucepan or stockpot of cold water and place it over medium to high heat to bring to a boil. Once potatoes are fork tender – about 15 minutes, depending on size – drain.

Using the same pot, heat 1 tablespoon of olive oil over medium to low heat and add the onions, sautéing until they become fragrant and translucent. Add cumin, pureed chipotle peppers in adobo, drained and rinsed black beans, cooked brown rice, and cooked sweet potatoes. Stir to combine over low heat, mashing the sweet potatoes and folding the ingredients together. Taste and season with salt and pepper; for more spice, add one more tablespoon of chipotle. Remove from heat and stir in cheese until incorporated.

Using one half of a 6-inch tortilla, distribute about two tablespoons of the filling along the straight edge and roll tightly into taquitos. Repeat until all 16 taquitos are rolled and placed seam side down onto a sheet pan. Bake at 400⁰F for about 15 minutes or until the tortilla shells are crisp.

While taquitos are baking, prepare the salsa. Place roughly chopped onion, jalapeno (add the seeds if you would like more spice), canned plum tomatoes (with juices), and cilantro leaves into a bowl or container with high sides. Using an immersion blender, food processor, or blender, blend well to incorporate all of the ingredients to desired consistency. Taste and season with salt and pepper. Refrigerate until ready to serve.

Serve two taquitos with salsa to dip. Extra bonus: store the extra salsa in your refrigerator to enjoy as a dip!

Broccoli and Cheese Casserole/Muffins

Skill Level

3/4 pound broccoli, stems and florets chopped into bite-size pieces (about 6 cups chopped)

1 onion, peeled and chopped

1 tablespoon olive oil

Salt and pepper

4 ounces Monterrey Jack cheese, grated (about 2 cups)

12 eggs

2 cups whole milk (or 1 cup 1 percent milk and 1 cup half-and-half)

1 tablespoon butter


Preheat the oven to 425 F.

Wash the broccoli. Chop off the ends of the stalk, and chop the florets and stems into bite-size pieces. Peel and chop the onion into ½-inch dice. Place both in a mixing bowl and toss with 1 tablespoon olive oil.

Line a sheet pan with foil, and assemble the broccoli pieces and chopped onion in a single layer. Sprinkle with salt and pepper. Roast in the oven for 10 minutes.

Meanwhile, grate the cheese. Measure the milk. Crack the eggs into a mixing bowl, and whisk. Add the milk and the grated cheese, and mix.

Grease a 9-by-12-inch Pyrex casserole or a 12-muffin tin with the butter. Add broccoli and onions to the casserole or muffin tin, then pour in the eggs, milk, and cheese. Add ½ teaspoon salt and ¼ teaspoon pepper.

Bake in the oven for 30 minutes or until the casserole or muffins are lightly browned. Check the muffins after 20 minutes, as they will bake faster.

Chickpea Curry + Raita

Skill Level

1 tablespoon olive oil

1 medium onion, diced

1 small eggplant, washed and cut into 1/2-inch cubes

1/2 head of cauliflower, washed and cut into bite-sized pieces

2 15 oz. cans of chickpeas, drained and rinsed

2 14.5 oz. cans of diced tomatoes

2-3 tablespoons of curry powder

salt and pepper, to taste


16 oz. plain yogurt

1 medium English or hothouse cucumber, peeled and grated

Juice of half lemon

salt and pepper, to taste


Heat oil over medium heat in large saucepan or stockpot. Add onions to pot and saute until translucent, about 5 minutes. Add cubed eggplant and cauliflower pieces and saute on medium low heat, stirring gently, until tender -- about 10-15 minutes.

Add chickpeas, canned tomatoes, curry powder, salt and pepper and stir to incorporate. Simmer on low, stirring occasionally until eggplant and cauliflower are tender and the tomatoes have cooked down and the curry is thick, about 15-20 minutes.

While the curry is simmering, prepare the raita. Lightly salt the grated cucumber to draw out excess water. After about 5 minutes, squeeze out the cucumber and discard excess liquid. Mix together the yogurt, grated and drained cucumber, lemon juice, salt and pepper. Refrigerate until ready to serve.

Serve one cup of hot chickpea curry with the cool raita on top.

Moroccan Chicken Stew

Skill Level

1 1/2 lbs boneless, skinless chicken thighs

1/4 cup olive oil

1/2 tsp cayenne pepper

1 tsp ground cumin

1 tsp ground ginger

1 tsp ground cinnamon

16 oz crushed tomatoes

1/2 medium onion, chopped fine

2 cloves of garlic, minced

6 oz seedless raisins

1 lb butternut squash, cut into 1" cubes

2 green bell peppers, cut into 1" pieces

15 oz can of chickpeas, drained and rinsed

1/2 bunch of Italian parsley, washed and chopped


Cut the chicken into 1" strips. Make a marinade for the chicken using 3 tablespoons of olive oil and half of each of the spices. Marinate for one to eight hours.

Mix remaining spices together.

Using a large stockpot, heat remaining tablespoon of olive oil until browned. Remove the chicken and saute the onions and spices until onions are soft. Add garlic and saute an additional minute.

Add crushed tomatoes, reduce heat and simmer. Add raisins and squash and cook covered until squash is tender, about 35 minutes, then puree sauce and vegetables.

Return sauce to pan. Add cooked chicken and peppers. Cook until peppers are soft. Add chickpeas and continue cooking until they are heated through.

Stir in parsley just before serving on its own or over rice.

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