1 Spaghetti Squash
2 tsp Olive Oil
Salt and Pepper to taste
Garlic Powder (fresh and minced or powdered)
1. To roast, preheat oven to 400 degrees.
2. To make cutting into the squash easier, slice off the edge of one side to create a flat surface.
3. With the flat surface down on the cutting board, cut off the two ends of the squash (both the stem end and root end).
4. Stand the squash on one of the two flat ends so it stands tall and carefully cut down through the squash. You will now have two halves.
5. Use a large spoon to scoop out the seeds.
Place cut squash flat side down in a roasting pan and add about 1/2 to 1 inch of water. Roast for 40 minutes or until a fork easily pierces the skin.
Place squash flat side down in a microwave-safe dish, such as a Pyrex baking dish. Add about 1 inch of water. Microwave for about 10 minutes, or until a fork easily pierces the skin. Let squash cool, then use a fork to scrape out the flesh of the squash. The flesh should separate into spaghetti-like strands. Drizzle with olive oil, and sprinkle with salt, pepper and garlic powder to taste, or dress with a pasta sauce of your choice.
Tomato Sauce Ingredients:
1 white onion
2 cloves garlic
10 fresh tomatoes
1 small bunch fresh basil
2 tsp red wine vinegar
For Zucchini Ribbons:
1 tablespoon olive oil
3 medium zucchini
Salt and Pepper to taste
1. Before starting this recipe, rinse all of the ingredients under cold running water.
2. Cut the onion in half. Remove the skin and the root, set it flat side down. Cut the onion into small, bite sized pieces. Set aside. Chop the garlic (see page 1) and add to bowl with chopped onion.
3. Heat the ½ tablespoon of olive oil in a medium sized, flat-bottomed saucepan over medium heat. Add the chopped garlic and onion to the pan, cook- stirring occasionally for 5 minutes or until the onions have become see through.
4. In the meantime, remove the core, or stem, from the tomatoes. Ask our chef mentor for a demo!! Pulse the tomatoes in a blender until chunky or smooth. Add the fresh tomatoes to the saucepan with the onions and garlic. Continue to cook on medium heat, uncovered for at least 10 minutes. Allow small bubbles to come to the top of the sauce, from the bottom of the pan.
5. While the sauce is cooking, place the zucchini on a cutting board. Remove a small piece of bottom of the zucchini, keeping the stem as a handle for peeling. Using a peeler, peel the dark green skin away from the light green flesh into a pile on your cutting board, discard or compost the skins. Place top of the zucchini, or the stem in your nonwriting hand. Over the cutting board, begin to peel long strips of the zucchini into wide noodle shaped ribbons. Continue to peel until you can see the seeds, then flip the zucchini over, and continue to peel on the opposite side.
6. In a large sauté pan, add the remaining olive oil to the pan and heat over medium for 1 minute. Add the peeled zucchini to the pan and stir to toss with the olive oil. Season with salt and pepper. Cook the zucchini until the ribbons are tender, about 5 minutes. *Be careful when adding the wet zucchini to the hot oil.
7. Once the zucchini is tender, add to the saucepan with the fresh tomato sauce, toss the zucchini with the sauce using a spatula or wooden spoon. Add the red wine vinegar and additional salt and pepper to taste. Tear the leaves of the fresh basil into small shreds, add to the saucepan and fold the basil in. Serve warm.
FOR THE CHICKEN AND RICE & BEANS:
2 Tablespoons oil, divided
2 small onions, diced (about 1 cup)
3 to 4 garlic cloves, minced
1 bell pepper (red or green), diced
2.5 pounds boneless, skinless chicken thighs
2 cups long-grain white rice
2 Tablespoons tomato paste
32 ounces chicken stock or broth
2 – 15.5 ounce canned beans (black, red, pinto, or a combination!), drained and rinsed
FOR THE SPICE MIX:
1 Tablespoon chili powder
1 Tablespoon cumin
1 teaspoon smoked paprika
¼ teaspoon cayenne (or more, to taste)
¼ teaspoon garlic powder
1 teaspoon salt
1 teaspoon pepper
FOR THE FAJITAS:
2 onions, sliced into half moons
2 bell peppers, sliced into thin strips
24 or more 4-inch corn or whole wheat flour tortillas, warmed
8 ounces Monterey jack cheese, grated
For the rice and beans, heat a skillet or high-sided stockpot to medium high and add 1 Tablespoon of oil. Sauté onions, garlic, and bell pepper for about 5 minutes or until the onion is almost translucent. Place chicken
thighs into the pot among the vegetables.
For the spice mix: combine all of the spices listed in a small bowl. Once the chicken is browned on one side (about 3 to 5 minutes), flip, and sprinkle 1 ½ Tablespoons of the spice mixture on the chicken and vegetables.
For the rice & beans: Add the rice and toast for one to two minutes, stirring gently. Add the stock or broth to the pot and ensure most of the rice grains are submerged (and not sitting on top of the chicken thighs). Stir in tomato
paste and beans, cover, and bring to a simmer.
Control the heat so that the liquid does not boil. Simmer for about 20 minutes or until the liquid appears to be mostly absorbed by the rice.
Test the chicken with a thermometer to make sure it has reached 165⁰ F and turn off the heat. Remove the chicken from the rice and beans, smoothing out the rice mixture so that it’s evenly spread out, but do not stir. Leave the rice uncovered to cool.
For the fajitas: slice the chicken into thin strips. Preheat a griddle to medium heat and add remaining Tablespoon of oil. Sauté sliced onion and pepper, stirring frequently for about 15 minutes or until soft. About halfway through, sprinkle 1 Tablespoon of the spice mixture onto the vegetables and stir to combine. With about 2 minutes remaining, create some space for the sliced chicken and add to the griddle. Sprinkle chicken with one more tablespoon of spice mixture and combine with peppers and onions.
To serve: place a couple of pieces of sliced chicken with peppers and onions on top of a tortilla, a pinch of cheese, and a scoop of pico de gallo with rice & beans on the side.
1 small onion, diced
2 cloves of garlic, minced
2 tablespoons olive oil
4 red peppers
2 10.5-oz. cans black beans
2 teaspoons cumin
2 teaspoons chili powder
1 teaspoon turmeric
1 teaspoon dried oregano
1 teaspoon ground black pepper
2 teaspoons salt
¾ lb. ground turkey
1 lb. shredded cheddar or Monterey jack cheese
Heat a large saute pan over medium-high heat. When oil is hot and looks wavy add onions and garlic. Stir with a heat-proof spatula for 1 minute to avoid burning or coloring the vegetables. Turn heat down to low and cover to sweat for 3 minutes. When onions are translucent remove the lid, saute for another minute, and use a spatula to scrape the cooked onions into a large bowl and let cool.
Cut the peppers in half around the equator. Remove any seeds and light-colored flesh. Remove the stems carefully, keeping the rest of the pepper intact as you cut.
Strain the black beans and rinse well. Allow the beans to drip dry for a few minutes before adding them to the bowl with the onions. Then add the cumin, chili powder, turmeric, oregano, salt and black pepper. Mix well to combine these ingredients. Next add the turkey carefully and with clean hands. Use caution whenever you are working with raw meat.
When the meat is incorporated into the mixture make 8 equally sized meatballs.
Line a baking tray with parchment paper and heat the oven to 350-degrees. Place the 8 half-peppers on the tray with the open side face-up. Fill each pepper with one of your meatballs and top with shredded cheese. Bake at 350-degrees for 25-30 minute, until the meat reaches an internal temperature of 165-degrees
1 ½ Tbsp Olive Oil
1 large white onion, chopped small
3 cloves garlic, peeled and minced
1 eggplant, cut into bite sized pieces
2 small zucchini, cut into bite sized pieces
2 red bell peppers, chopped small
Fresh basil, sliced thinly
½ tsp dried thyme
½ tsp dried oregano
¼ tsp ground coriander
¼ tsp fennel seeds
Salt and Pepper to taste
1. In a large skillet or sauté pan, heat 1 tablespoon of olive oil over medium heat. Add the diced onion, garlic, thyme, oregano, coriander, and fennel. Be sure to stir frequently to prevent burning. Return heat to medium low. Cook onion until soft, fragrant, and translucent or almost see through.
2. Add remaining olive oil to the pan, bringing heat back up to medium. Add eggplant, stirring to incorporate. Once eggplant softens, or a fork is easily inserted and removed, add the chopped zucchini and bell peppers. The smaller the chopped vegetables, the quicker they will cook in the pan. Cook the eggplant, zucchini, peppers, and onions for an additional 5 minutes on low heat with a lid atop the pan, or until all of the vegetables have begun to soften and break down.
3. Remove lid from pan carefully as steam will be created. Carefully remove the stems from the tomatoes with a small knife. If using fresh tomatoes chop the tomatoes into small pieces OR blend using a stick blender or stand up blender until the tomatoes resemble a chunky tomato sauce. Add the fresh tomatoes OR canned crushed tomatoes to the pan and cook the ratatouille for an additional 10 minutes over low heat. Season with salt and pepper to taste.
4. Remove lid carefully once again and turn the heat off the pan. Let sit for 3 minutes. Toss the chopped basil into the pan and stir to incorporate. Taste and season with salt and pepper if necessary. Store in an airtight container for 1 week.
5. In a large skillet or sauté pan, heat 1 tablespoon of olive oil over medium heat. Add the diced onion, garlic, thyme, oregano, coriander, and fennel. Be sure to stir frequently to prevent burning. Return heat to medium low. Cook onion until soft, fragrant, and translucent or almost see through.
6. Add remaining olive oil to the pan, bringing heat back up to medium. Add eggplant, stirring to incorporate. Once eggplant softens, or a fork is easily inserted and removed, add the chopped zucchini and bell peppers. The smaller the chopped vegetables, the quicker they will cook in the pan. Cook the eggplant, zucchini, peppers, and onions for an additional 5 minutes on low heat with a lid atop the pan, or until all of the vegetables have begun to soften and break down.
7. Remove lid from pan carefully as steam will be created. Carefully remove the stems from the tomatoes with a small knife. If using fresh tomatoes chop the tomatoes into small pieces OR blend using a stick blender or stand up blender until the tomatoes resemble a chunky tomato sauce. Add the fresh tomatoes OR canned crushed tomatoes to the pan and cook the ratatouille for an additional 10 minutes over low heat. Season with salt and pepper to taste.
8. Remove lid carefully once again and turn the heat off the pan. Let sit for 3 minutes. Toss the chopped basil into the pan and stir to incorporate. Taste and season with salt and pepper if necessary. Store in an airtight container for 1 week.
4 cups old fashioned oats
6 ½ cups water
4 ripe bananas
Pinch of salt
Bananas, peeled and sliced
Dried fruits like raisins, craisins, coconut, or apricots
Honey Plain Yogurt
Spices like cinnamon, ginger, or nutmeg
Sunflower or pumpkin seeds
Sun Butter (see recipe) or other Seed or Nut Butters
1. Using a fork, a wooden spoon, or an immersion blender, mash the bananas until they are pureed.
2. Add the water to a pot on the stove or a skillet and whisk in the banana until well incorporated.
3. Add the oats and a pinch of salt to the water. Turn on the stove or electric skillet to medium high.
4. As soon as the liquid comes to a boil or starts bubbling, turn the heat down to low, stirring occasionally. Keep the oats at a slight simmer with bubbles coming to the surface every few seconds.
5. Cook for around 10 minutes or until desired consistency. Cooking longer will make thicker oatmeal (Keep in mind, oatmeal continues to thicken up once it’s removed from heat).
6. To finish, spoon oatmeal into individual bowls. Top with or stir in additional toppings from the toppings bar. Enjoy!
2 Tablespoons oil
1 medium onion, diced
3 stalks celery, diced
2 large cloves garlic, minced
2 medium carrots, sliced into half moons
1 large potato, diced
1 –28 ounce can diced tomatoes
28 ounces plus three cups of water
1 cup whole wheat elbow pasta
1 –12 ounce can garbanzo beans, drained and rinsed
1 medium zucchini, diced
1 Tablespoon dried basil
1 Tablespoon dried thyme and/or oregano
1 Tablespoon salt
1 teaspoon black pepper
½ teaspoon red pepper flakes
1. Heat oil in a large pot over medium heat on the stove, oran electric skillet to 250⁰F.
2. Add the onions, celery, and garlic to the pan and sweat for 3 to 5 minutes or until translucent.
3. Add carrots and potatoes and cook until they begin to soften, about 5 minutes, stirring regularly.
4. Stir in the diced tomatoes with their juices. Fill the empty can with water and add to pan. Add elbows and let mixture come to a boil, and then turn heat down to simmer. Note: If you’re not enjoying soup immediately, cook pasta separately and add as you’re ready to eat!
5. After five minutes, stir in garbanzo beans, zucchini, and additional water(start with two cups, but add a third, if needed). Stir in dried herbs, salt, and pepper. Simmer for about 10 to 15 minutes, allowing flavors to combine.
6. Taste and season with extra herbs, salt, or pepper, if necessary. Enjoy warm with a dollop of kale pesto.
2 Tablespoons olive oil
1 medium yellow onion, diced
2 cloves garlic, minced
2 medium green peppers, diced
2 –28 ounce cans diced tomatoes
¼ cup tomato paste
2 teaspoons chili powder
2 teaspoons cumin
2 teaspoons paprika
Pinch of cayenne pepper
Salt and pepper, to taste
¼ cup fresh parsley, stems removed and minced for garnish
1. Heat skillet to medium high and add olive oil and diced onion. Sauté until the onion begins to soften slightly. Add garlic and continue to sauté until the mixture is fragrant. Add diced pepper and stir to combine. After 3 to 4 minutes, add canned tomatoes, tomato paste, chili powder, cumin, paprika, cayenne and a pinch of salt and pepper. Cover and bring to a simmer.
2. Simmer sauce for 20 minutes. Meanwhile, crack eggs into small bowls to make sure there are no shells. Once the sauce has thickened, disperse the eggs across the surface of the sauce and cover.
3. Poach the eggs in the sauce until the yolks are cooked through. Garnish evenly with chopped parsley and serve warm with chapati for dipping!
1 ¼ pound chicken breast, cubed
1 red pepper, cut into strips
1 orange pepper, cut into strips
1/2 red onion, sliced thin
1 can black beans, strained and rinsed
1 cup frozen corn
1-tablespoon olive oil
2 ½ teaspoons Taco Seasoning Spice Mix (make ahead with 1-tsp ground cumin, 1/2 tsp paprika, 1/4 tsp garlic powder, 1/4 tsp onion powder, 1/4 tsp crushed red pepper flakes, 1/4 tsp dried oregano, 1/2 tsp chili powder)
Juice of 1 lime
1 cup dried quinoa
1 cup water or vegetable stock
1 cup canned tomato, crushed
¼ cup cilantro leaves, chopped
Grated cheese, green yogurt, chopped green onion, chopped tomato, or sliced avocado
1. Add the cubed chicken, sliced peppers, onion, black beans, and corn to a large mixing bowl. Drizzle ingredients with 1 tbsp olive oil. Using a spoon, toss the chicken and veggies with the olive oil until glossy, or shiny.
2. Sprinkle the ingredients with the taco seasoning mix. Toss to coat.
3. On a parchment or foil lined sheet pan, spread the seasoned chicken and vegetables in a thin layer to cook evenly. Place the sheet pan in the oven for 20 minutes, or until the chicken is cooked through the veggies have browned.
4. Once cooked, squeeze the juice of fresh lime over the veggies and chicken.
1. Run cold water over quinoa in strainer.
2. In a tall-sided pan, add one cup of quinoa, one cup water, and one cup canned crushed tomato. Add 1 teaspoon of salt. Without a lid, turn heat on to medium-high and bring to a boil.
3. Once boiling, reduce heat to a simmer (slowly bubbling). Place a lid on top of the pan and cook for 15 minutes, or until all of the liquid is absorbed by the quinoa.
4. Turn the heat off the quinoa. Let sit for 5 minutes. Use a fork to fluff the grain.
5. Serve warm or store in an airtight container in refrigeration for 5 days.
3 tablespoon olive oil
½ yellow onions, peeled and diced
1 clove garlic, minced
2 inches of ginger root, minced
½ jalapeno, minced
2 teaspoon cumin
1 teaspoon turmeric
¼ teaspoon cayenne
½ teaspoon cinnamon
1 teaspoon smoked paprika
2 10.5-oz. cans chickpeas
1 10.5-oz. can diced tomato
Heat the oil on a sautee pan over medium high heat. Once the oil begins to look wavy, add the onion, garlic, ginger and jalapeno. Turn the heat down and cover the vegetables for 2 minutes to sweat.
Move the onion mixture around in the pan. Add the cumin, turmeric, cayenne, cinnamon and smoked paprika and mix again.
Open the canned chickpeas, strain and rinse well under running water. Add the beans and tomatoes to the pan and stir. Bring the mixture to a simmer and continue cooking for 25-30 minutes. Serve warm.