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      Fresh and Chunky Guacamole

      Serves 8

      • 3 semi-ripe or ripe avocados
      • 1 large tomato, chopped 
      • 1 large lime
      • 1 small onion, chopped
      • 1 chili pepper, cored and chopped 
      • Handful of chopped coriander
      • Salt and pepper 
      • Cut the avocados in half, removing their seeds, and scoop out the flesh. 
      • Place scooped flesh and chopped tomato in a large mixing bowl. 
      • Add lime juice, chopped onion, chopped chili pepper, and handful of coriander to the bowl. 
      • Mix everything together, seasoning with salt and pepper to taste. 
      • Serve with tortilla chips, bread, as a salad dressing, etc. 

      Calories: 103; Carbohydrates: 2g; Fiber: 2g; Protein: 1g; Total Fat: 10g; Saturated fat: 1g; Sodium: 1mg  

      Stuffed Avocado

      Serves 3 to 6

      • 3 avocados
      • ½ cup of cooked quinoa
      • 1 lemon
      • ½ cucumber
      • 1 bell pepper
      • 1 jalapeño
      • ¼ red onion
      • 1 garlic clove
      • Small handful grape tomatoes
      • 2 to 4 tbsp hummus
      • Salt and pepper 
      1. Slice the avocados in half, removing the seeds. Cut the lemon and rub some juice on the flesh. Dice the cucumber, red onion, and tomatoes; core and dice the pepper and jalapeño; and mince the garlic clove. Prepare the quinoa, per package directions. 
      2. Set the avocados aside and add all the diced and minced ingredients, as well as quinoa, in a large mixing bowl.
      3. Add humus and mix everything together. 
      4. Fill avocado halves with mixture, topping with salt, pepper, and some lemon juice.

      Calories: 140; Carbohydrates: 15g; Fiber: 6.1g; Protein: 2.3g; Total Fat: 11.6g; Saturated fat: 1.7g; Sodium: 73.9mg; Sugar: 1.8g

      Fish Tacos With Corn, Zucchini, and Radish Slaw

      Serves 4

      • 12 ounces white fish
      • 1⁄2 zucchini, shredded
      • 3 radishes shredded
      • 1⁄2 cup shredded red cabbage
      • 1⁄2 cup corn, cooked and cooled
      • 4 corn tortillas

      Marinade/Slaw Dressing

      • 2 tablespoons lime juice
      • 1⁄4 cup balsamic vinegar
      • 1 tablespoon olive oil
      • 1 teaspoon honey
      • 1 tablespoon minced red onion
      • 1⁄4 cup chopped cilantro
      1. Preheat oven to 300°F. Whisk marinade ingredients together in a large bowl, and then divide between two separate bowls.
      2. Add fish to one bowl and flip to fully coat with marinade. Add veggies and corn to the other bowl.
      3. Heat a stovetop griddle or skillet on medium-high heat and add a drizzle of water. When water sizzles, add fish and cover with marinade. Cook about three minutes, then flip and cook two more minutes, or until the fish flakes when cut with a fork.
      4. To serve, place tortillas on a baking tray and bake three minutes until crisp but still pliable. (Warming them in a dry skillet also would work.) Divide slaw and fish into four servings. Top heated tortillas with slaw and fish. Fold and serve.

      Zucchini Frittata

      Serves 4

      • 1⁄2 cup yellow onion, diced
      • 2 medium zucchinis, sliced
      • 6 large eggs
      • 2 tablespoons shredded light cheddar cheese
      1. Preheat oven to 350°F. Coat an eight-inch oven-safe skillet in cooking spray and place over medium heat. Add onion and zucchini and saute for two to three minutes.
      2. In a large mixing bowl, beat eggs. Add a pinch of salt and pepper and pour over vegetables. Cook until almost set, about six or seven minutes.
      3. Sprinkle cheese on top and transfer to oven. Bake for four to five minutes, or until cheese is melted.

      Savory Lentil Dip

      Serves 4

      • 1 cup of dry green lentils
      • 2 medium shallots, sliced
      • 2 large cloves garlic, minced
      • 1/3 cup hummus
      • 3 tbsp of tahini
      • 1 1/2 tsp of maple syrup
      • 1 tsp of lemon juice (for lentils)
      • 2 tbsp of lemon juice (for sauce)
      • 3 tsp of olive oil
      • 1/4 tsp sea salt and black pepper
      • 3 tbsp of chopped fresh dill
      • Optional: Fresh chopped parsley and/or kalamata olives

      1. Add lentils to boiling water. Cook for 20 to 25 minutes (or until water is mostly absorbed) after reducing heat.
      2. Strain the lentils and add them to another pan along with salt, pepper, 1 tsp of maple syrup, 1 tsp of lemon juice, and 2 tsp of olive oil. Stir everything together on low heat.
      3. Add remaining 1 tsp of olive oil, shallots, and garlic to pan and cook on medium heat for a few minutes.
      4. In a large bowl, mix together hummus, tahini, dill, 1⁄2 tsp of maple syrup, and 2 tbsp of lemon juice. Add a bit of hot water if too thick.
      5. Place the cooked lentils into the pan with the shallots and garlic. Mix in the sauce and stir everything together. Optional: top with chopped parsley and/or Kalamata olives.
      6. Serve with pita chips, bread, vegetables, or on a baked sweet potato.

      White Bean Bruschetta with Pesto

      For bruschetta
      • 1/3 to 1/2 cup of diced or sliced tomatoes
      • 1/2 cup of rinsed cannellini beans
      • 1 whole grain baguette (or any kind of bread) Salt and pepper

      For pesto
      • 1/2 cup chopped zucchini 1 clove minced garlic
      • 1/2 cup of pine nuts
      • 1/4 cup of water
      • 2 tbsp of fresh lemon juice 1/2 tsp of salt
      • 1 handful of fresh basil leaves

      1. For the bruschetta, mix and toss tomatoes, beans, salt, and pepper in a large bowl.
      2. For the pesto, add all the ingredients into a blender until reaching a spread-like consistency.
      3. Slice the bread, spread the pesto, and top it off with the bruschetta.

      Cranberry Chia Jam

      • 2 cups of fresh (or frozen) cranberries 2 tbsp of chia seeds
      • 4 cup of water
      • 1/4 cup maple syrup
      • 1 tsp vanilla

      1. Mix and cook the cranberries, water, maple syrup, and vanilla in a saucepan on medium heat for 6 to 8 minutes (or until cranberries burst). Optional: For a smoother consistency, blend the sauce.
      2. Let cool before putting the sauce in a jar or container.
      3. Mix in the chia seeds and let set in the refrigerator overnight.

      Lemony Roasted Cauliflower

      • 4 1⁄2 to 5 cups of cauliflower florets 3 to 4 tbsp. of lemon juice
      • 1⁄2 tbsp. of tahini
      • 1⁄4 tsp. of smoked paprika
      • 1⁄4 tsp. of sea salt
      • Optional: ground black pepper

      1. Line a baking sheet with parchment paper and preheat the oven to 450 degrees.
      2. Mix together lemon juice, tahini, smoked paprika in a large bowl.
      3. Add the cauliflower florets to the mixture, coating each one.
      4. Place the florets on the baking sheet, adding any extra mixture from the bowl on top.
      5. Sprinkle with salt and place in the oven for 25 to 30 minutes, stirring once in between to ensure all of the florets become golden.
      6. Remove and add ground pepper. Serve and enjoy!

      Spiced Sweet Potato Hummus

      • 1 15oz can of kidney beans
      • 1 15oz can of chickpeas (rinsed)
      • 1 cup of orange sweet potatoes (cooked and peeled) 2 tbsp. of tahini
      • 1 tsp. of sea salt
      • 1⁄4 tsp. of cinnamon
      • 1 clove of garlic (diced)
      • 4 tbsp. of freshly squeezed lime juice
      • 1⁄2 to 1 tsp. of chili powder
      • 1 to 3 tbsp. of water
      • Optional: Fresh parsley or cilantro

      1. Add kidney beans, chickpeas, sweet potato, tahini, garlic, salt, cinnamon, lime juice, chili powder, and 1 tbsp. of water into a food processor or blender.
      2. While processing, add the remaining 2 tbsp. of water, if needed. Mix everything until smooth.
      3. Scoop into a large bowl and top with fresh parsley or cilantro. Enjoy!

      Butternut Squash Mac and “Cheese”

      • 1 butternut squash (medium) 3 cups of soy milk|
      • 2 tbsp, of cornstarch
      • 4 tbsp. of nutritional yeast
      • 1 tsp. of ground mustard
      • 1 tsp. of garlic powder
      • 1 tsp. of smoked paprika
      • 1 16 – 18oz box of elbow pasta 1⁄2 cup of panko breadcrumbs

      1. Chop the butternut squash into large pieces, making sure to remove the seeds.
      2. Steam the butternut squash pieces until they are tender.
      3. Once tender, scoop out 2 cups worth of flesh from the skin.
      4. Chop another cup’s worth of butternut squash, removing any skin and seeds, and set aside.
      5. For the sauce, add 2 cups of butternut squash flesh, 3 cups of soymilk, and paprika, garlic powder, cornstarch, nutritional yeast, and ground mustard into the blender and mix until smooth.
      6. Add the sauce to the large pot of pasta and set the stove to medium to low heat. Don’t forget to keep stirring the sauce and pasta together. Once the sauce begins to simmer, add the 1 cup of chopped butternut squash.
      7. After simmering for a few minutes, place the sauce and pasta mixture into a 9”x13” baking pan, topping it with the panko breadcrumbs.
      8. Place it in the oven on a low setting for five minutes/until the crumbs become brown.
      9. Remove it from the oven, serve hot, and enjoy!

      Pumpkin Smoothie

      • 1 15oz can of pumpkin puree
      • 2 cups of plant milk (your choosing)
      • 2 cups of ice
      • 2 tbsp. of maple syrup
      • 1 tbsp. of vanilla extract
      • 1 tbsp. of pumpkin pie spice (or mix together cinnamon, nutmeg, and all spice)

      Place all of the ingredients in a blender and mix for two minutes or until desired consistency.

      Roasted Pumpkin Seeds

      • 1 medium fresh pumpkin
      • Olive oil
      • Salt (to taste)
      • Seasoning to taste, such as black pepper, cayenne pepper, garlic powder, paprika, Worcestershire sauce, onion powder, turmeric, brown sugar, pumpkin spice, cinnamon

      Sample recipe: 3/4 cup raw pumpkin seeds, cleaned and dried, 1 tablespoon olive oil, 1/2 teaspoon kosher salt, 1/4 teaspoon garlic powder, 1/4 teaspoon paprika, 1/8 teaspoon black pepper (follow instructions below)

      1. Using a large spoon or ice cream scoop, remove the pulp inside the pumpkin. Disentangle the raw seeds from the stringy fibers. The number of seeds will depend on the size of the pumpkin.
      2. Put the seeds in a large bowl of cool water and use your hands to separate the seeds from the pulp. The seeds will float to the top once they’ve been separated from the pulp.
      3. Put the separated seeds in a colander to drain as you work. It might take a little time, but try to remove as much pulp from the seeds as you can.
      4. Spread the separated seeds on a piece of parchment paper or kitchen towel to air dry (don’t use paper towels—the seeds will stick to them as they dry). The seeds don’t have to be completely dry before roasting, but this process help crisps the seeds faster during roasting.
      5. Toss the dry seeds in a large bowl with a little olive oil and season to taste using savoring or sweet seasoning(s) of choice. Go easy on the more potent seasonings to start, especially the salt. It is very easy to over-salt the seeds before roasting, so add just a little bit at a time. I always say it is better to under-salt than over-salt because you can always add some later if needed, but you sure can’t take it back once its in there.
      6. Spread the seasoned seeds out in a single layer on a large nonstick cookie sheet (you can also line the tray with parchment paper). Roast the seeds in the oven for 12 to 30 minutes (or longer, depending on how dry (or wet) they were to start) at 350°F (177oC). Check the seeds often to avoid over-roasting them, and toss them a few times during the cook cycle for even cooking and browning. When the seeds are a golden brown color and crunchy, they are ready!
      7. Once they’ve completely cooled, roasted pumpkin seeds can be stored in an airtight container—up to 7 days at room temperature and for 2 to 3 weeks in the fridge.

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