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Homemade yogurt

Makes 4 cups

  • 4 cups milk (whole, 2%, 1%, or skim)
  • ½ cup yogurt (or package of powdered yogurt starter)
  1. Place milk over medium heat and heat until it reaches 180 degrees F, stirring periodically
  2. Let the milk cool to 115 degrees F
  3. Once milk is cooled, stir in yogurt/yogurt starter until fully incorporated
  4. Pour into a glass container, bowl, Dutch oven, etc. and cover with a lid or towel
  5. Place into oven with oven light on (do NOT turn on the oven itself) and let rest for 8 to 12 hours; the longer it rests, the tangier and thicker the yogurt will be.*
  6. Refrigerate for up to 2 weeks.

*After this step, you will notice liquid whey pooled at the top of the yogurt. For Greek yogurt, strain the yogurt with a cheesecloth or colander to get rid of this liquid.

Calories: 146; Total Fat: 7.9g; Saturated Fat: 4.6g; Cholesterol: 24mg; Sodium: 98mg; Total Carbohydrate: 11g; Dietary Fiber: 0g; Total Sugars: 12.8g ; Protein: 7.9g; Vitamin D: 98mcg; Calcium: 276mg; Iron: 0mg; Potassium: 349mg

Homemade Cayenne Pepper Sauce

  • 10 ounces cayenne chili peppers, chopped
  • 3 cloves garlic, chopped
  • 1/2 cup white wine vinegar 
  • Salt to taste   
  1. Add chili peppers, garlic, vinegar, and 1 teaspoon salt to sauce pan.
  2. Bring to boil, then reduce heat to low and simmer for 20 minutes.
  3. Cool the mixture slightly, then transfer to a food processor or blender and process until smooth. Adjust salt if necessary.
  4. Strain sauce through a fine sieve and pour into bottle or jar with tight fitting lid. Makes around 30 teaspoons of medium-heat sauce.

Calories: 32kcal   Carbohydrates: 6g   Protein: 1g   Sodium: 164mg   Potassium: 180mg   Fiber: 2g   Sugar: 3g   Vitamin A: 2505IU   Vitamin C: 3.1mg   Calcium: 5mg   Iron: 0.6mg

Vegan 7-layer Dip

Serves 10

  • 1 16-ounce can vegetarian refried beans 
  • 1 cup raw cashews
  • ½ cup water
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 2 ripe avocados, puréed
  • 1 medium lime, juiced, + 1 tbsp
  • 3/4 cup cherry tomatoes (diced)
  • 1/4 cup red onion (diced)
  • 1/4 cup fresh cilantro (chopped)
  • 1/2 bell pepper (diced)
  • 1/4 cup black olives (diced)
  • 1 handful fresh cilantro (optional // chopped)
  • salt and pepper to taste
  1. Make the cashew cream: In a blender, combine cashews, water, olive oil, lemon juice, and dash of salt and blend until creamy. Chill until ready to use.
  2. Make the guacamole: In a small bowl, mash the avocados and blend with juice of 1 medium lime and dash of salt and pepper. 
  3. Make the pico: In a separate small bowl, mix together cherry tomatoes, red onion, cilantro, 1 tbsp lime juice, and pinch of salt and pepper. 
  4. Assemble the dip: In a shallow casserole or serving dish, spread out vegetarian refried beans, then top with cashew cream, followed by guacamole, then pico, then bell pepper, then black olives, then cilantro.
  5. Serve immediately with tortilla or pita chips or cover and refrigerate. Can be made up to 1 day in advance.

Per serving

Calories: 177; Total Fat: 13.3g; Saturated Fat: 2.4g; Cholesterol: 0mg; Sodium: 34mg; Total Carbohydrate: 9.9g; Dietary Fiber: 2.8g; Total Sugars: 3.5g; Protein: 3.2g; Vitamin D: 0mcg ; Calcium: 17mg; Iron: 1mg; Potassium: 267mg 

Roasted Chickpeas

Serves 10

  • 1 can chickpeas (15oz)
  • 1 Tbsp canola oil
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp salt
  • 1/2 tsp smoked paprika
  1. Preheat air fryer to 380 degrees or oven to 425 degrees. 
  2. Rinse chickpeas and pat dry, making sure to discard any skins that fall off the chickpeas.
  3. Add olive oil and spices to chickpeas, mixing to ensure the chickpeas are well-coated.
  4. Place in the air fryer for about 9 to 11 minutes or oven for 20 to 30 minutes, until golden brown and crispy. Serve immediately for the best flavor. 

Per serving:

Calories: 103; Protein: 5g; Carbohydrates: 15g; Dietary fiber: 4g; Total sugars: 3g; Total fat: 3g; Sodium: 318mg; Vitamin C: 1mg; Calcium: 29mg; Iron: 2mg; Potassium: 158m

Mango Salsa

Serves 6

  • 3 mangoes, peeled and chopped
  • 1/2 cup red onion, chopped
  • 1 red or orange bell pepper, chopped
  • 1/4 cup fresh cilantro, finely chopped
  • 4 Tbsp fresh lime juice
  • 1 tsp grated lime
  • 1 Fresno pepper, seeded and chopped
  • Salt, to taste

Add mango, onion, bell pepper, Fresno pepper, cilantro, and grated lime to a large bowl. Drizzle with lime juice and mix to combine. Garnish with a sprig of cilantro.  

Per serving:

Calories: 114; Protein: 2g; Total fat: 0g; Carbohydrates: 28g; Dietary fiber: 3g; Total sugars: 25g; Sodium: 5mg; Vitamin C: 94mg; Calcium: 23mg; Potassium: 337mg

Pickled Ginger

  • 8 ounces fresh young ginger root, peeled and sliced into paper-thin pieces
  • 1 ½ tsp Kosher salt, or ¾ tsp regular table salt
  • 1 cup rice vinegar
  • ½ cup white sugar

1. Place ginger slices in a bowl, sprinkle with 1 ½ tsp sea salt or ¾ tsp regular salt, and set aside for 30 minutes or so. 

2. Transfer ginger slices to a clean glass jar with a lid.

3 In a small sauce pan, add rice vinegar and sugar and stir until sugar has dissolved. Bring to a boil, then pour boiling liquid into jar over ginger slices. Mixture will turn a slight pink color.

4. Allow the mixture to cool, then seal the jar. Store in refrigerator for a few days before consuming. 

5. Keep pickled ginger in a jar with lid or other air tight container for up to one year in the refrigerator

Servings Per Recipe: 32; Calories: 13.7; Protein: 0.1g; Carbohydrates: 3.3g; Dietary Fiber: 0.1g; Sugars: 2.2g; Fat: 0.1g; Niacin Equivalents: 0.1mg; Vitamin C: 0.3mg; Folate: 0.8mcg; Calcium: 1.2mg; Iron: 1mg; Magnesium: 4.3mg; Potassium: 29.8mg; Sodium: 83.4mg

Spring Garden Soup

• 2 tbs olive oil

• 1 large leek (or 2 small ones), white and light green parts only, thinly sliced into half-moons (~3 cups)

• 12 oz new potatoes, peeled or unpeeled, diced into 1/2-inch pieces

• Kosher salt to taste

• 1/4 tsp freshly ground black pepper

• 6 cups low-sodium chicken or vegetable broth

• 2 cups sweet green peas, fresh or frozen (if frozen, do not defrost)

• 2 cups packed fresh baby spinach leaves

• 1/4 cup coarsely chopped fresh parsley

• 2 tbs coarsely chopped fresh dill

1. In a large pot over medium heat, heat oil. Add leek and cook, stirring occasionally, until softened but not browned, 4 to 5 minutes. Stir in the potatoes, salt, and pepper, and broth and bring to a boil. Reduce heat to medium-low and simmer, uncovered, until the potatoes are tender, about 8 minutes.

2. Stir in the peas and continue to simmer until they turn bright green and just tender, 2 to 5 minutes. Add the spinach and cook until just wilted but still bright green, 30 seconds. Stir in the herbs and ladle into bowls. Serve hot.

Calories: 175; Total Fat: 6g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 189mg; Carbohydrates: 23g; Fiber: 5g; Sugar: 4g; Protein: 9g

Chayote Stir Fry

Serves 8

• 4 chayote squash

• 3 tbs olive oil

• 4 shallots, thinly sliced 

• 2 cloves garlic, minced

• Kosher salt, to taste

• Freshly ground black pepper, to taste

• Chopped chives, parsley, and/or grated Parmesan cheese, garnish (optional)

  1. Slice each squash in half lengthwise and scoop out the seeds. Place squash on a cutting board, cut-side down, and slice thinly. 
  2. Heat olive oil in a large skillet or wok over medium heat. Add the sliced shallots and cook for about 5 minutes, or until they are tender and beginning to brown. Add the garlic and continue to cook for 1 minute longer.
  3. Add the sliced chayote squash to the skillet and continue to cook, tossing often, for 3 to 5 minutes, or until crisp-tender. Season with salt and pepper.
  4. Serve the chayote squash with a garnish of fresh herbs and/or Parmesan cheese, if desired.

Calories: 86; Fat: 5g; Cholesterol: 11mg; Sodium: 77mg; Carbohydrate: 10g; Fiber: 5g; Sugars: 4g; Protein: 1g; Vitamin C: 13mg; Calcium: 29mg; Iron: 1mg; Potassium: 307mg

Jackfruit Taquitos

Serves 8

• 1/2 tbs tomato paste

• 1/2 tbs soy sauce

• 1/2 tsp hot sauce

• 1/2 tsp chipotle chili powder

• 1/2 tsp smoked paprika

• 1/2 tsp cumin

• 1 tsp olive oil

• 1 can jackfruit in brine, drained and shredded

• 8 6-inch corn tortillas

• 1/2 cup prepared guacamole

1. Preheat the oven to 400°F.

2. In a medium bowl, combine the tomato paste, soy sauce, hot sauce, chili powder, paprika, cumin, and olive oil. Toss the shredded jackfruit in the sauce and set aside.

3. Warm corn tortillas in microwave oven (in ~ 10 sec increments) until pliable. Fill each tortilla with roughly 2 tbs of the jackfruit mixture, rolling to create large cigar-like shapes.

4. Place the taquitos on a baking sheet and bake for 10 minutes, or until golden brown and crispy. Serve with guacamole.

(per taquito)

Calories: 120; Fat: 3.7g; Protein: 2.3g; Carbohydrate: 21g; Fiber: 5g; Cholesterol: 0mg; Sodium: 208mg; Calcium: 18mg; Sugars: 1.5g

Kohlrabi Sautée

Serves 8

  • 3 medium kohlrabies
  • 1 tbs toasted sesame oil
  • 2 cups shaved carrots
  • 3 scallions, coarsely chopped
  • 1 medium jalapeño chile, sliced (optional)
  • 1 tbs minced garlic
  • 1 tbs lime juice
  • 2 tsp grated fresh ginger
  • 1 tsp light brown sugar
  • 1/8 tsp kosher salt
  • 1/4 cup cilantro leaves
  • 3 tbs coarsely chopped roasted unsalted peanuts
  1. Chop kohlrabi leaves. Peel kohlrabi bulbs, and cut in half; thinly slice into half moons.
  2. Heat oil in a large skillet over high heat. Add kohlrabi bulbs, stirring often, about 5 minutes (or until they start to soften). Add kohlrabi leaves, carrots, scallions, and jalapeño to skillet; cook, stirring often, until leaves and bulbs are tender, about 4 to 5 minutes.
  3. Add garlic, lime juice, ginger, brown sugar, and salt to skillet. Cook, stirring constantly about 1 minute. Remove from heat. Sprinkle with cilantro and peanuts

(per 1.5 cups)

Calories: 128; Fat: 7g; Protein: 4g; Carbohydrate 15g Fiber 6g; Sugars 6g; Added sugars 1g; Sodium 394mg; Calcium 6% DV; Potassium 12% DV

Roasted Sunchokes

Serves 4

  • 1 ¼ pounds small sunchokes, scrubbed and halved lengthwise
  • 2 tbs olive oil, divided
  • ½ tsp kosher salt, divided
  • ¼ tsp freshly ground black pepper
  • 2 to 4 cloves of garlic
  • 4 rosemary sprigs
  1. Preheat oven to 375°.
  2. Combine sunchokes, 1 tbs olive oil, 1/4 tsp salt, and pepper in a large bowl; toss well to coat. 
  3. Heat 1 tbs oil in large skillet (cast iron is best) over medium-high heat
  4. Arrange sunchokes, cut side down, in pan until they start to brown (about 5 minutes).
  5. If using a cast iron skillet, arrange garlic and rosemary evenly over sunchokes. If using a regular skillet, transfer ingredients to a baking dish and arrange as described (but add a little additional oil to the dish to prevent sticking). Place cast iron skillet or baking dish in oven and roast at 375° for 40 minutes or until sunchokes are tender and deep golden. 
  6. Sprinkle with remaining 1/4 tsp salt.

(per 0.5 cups); Calories: 143; Fat: 6.9g; Protein: 2g; Carbohydrates: 20g; FIber: 2g; Iron: 4mg; Sodium: 246mg; Calcium: 32mg.

Very Simple Purslane Salad

Serves 4

  • 1/4 cup cider or white wine vinegar
  • 2 tsp sugar
  • 4 cups purslane, washed and patted dry
  • Salt and freshly ground black pepper to taste
  • 1 tbs finely chopped red onion (optional)
  1. In a large bowl, mix the vinegar with sugar, whisking until the sugar dissolves. Add the purslane to the bowl and toss to coat. Season with salt and pepper to taste and toss again.
  2. Cover and refrigerate for at least 15 minutes and up to an hour. Sprinkle with red onions and serve.

Calories: 29; Protein: 1g; Carbohydrates: 6g; Fat: 0g; Cholesterol: 0mg; Sodium: 73g; Dietary fiber: 1g

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