This document provides recipes for various snacks, spreads, sauces, dressings, soups and salads. It begins with an index and table of contents listing the sections and page numbers. The document then provides recipes under each section, with ingredients lists and instructions. Some highlights include recipes for roasted beet hummus, homemade blender hummus, split pea hummus, mango salsa, fresh salad rolls, nutty granola, black bean brownies and various dressings and sauces.

1. Cooking Skills Cook Book

3. FOOD WARMTH SHELTER
TABLE OF CONTENTS
Snacks & Spreads............................... 3
Sauces & Dressings........................... 13
Soup..................................................... 25
Salads ................................................. 35
Entrees & Sides ................................. 45

4. SNACKS & SPREADS
3
Roasted Beet Hummus
Ingredients:
• 1 small roasted beet
• 1 (15 oz) can chickpeas, drained (or cook ½ cup dried chickpeas)
• 2 Tbs olive oil
• 1 Tbs tahini (optional)
• 1 Tbs lemon juice
• 1-2 tsp balsamic vinegar
• 2 small garlic cloves, roughly chopped
• 1/4 cup water (use liquid from the cooked or canned beans for this.)
• 1/2 tsp salt
Instructions:
1. Preheat oven to 400 ̊ F.
2. Wash the beet, coat in olive oil and wrap in aluminum foil. Roast for 40-60 minutes or
until tender, all the way through.
3. Measure out the ingredients
4. Once the beet has cooled, place the beet, chickpeas, oil, tahini (if using), lemon juice,
and garlic into the blender.
5. Start blender on low and increase speed to high, until smooth adding liquid (water
from the can or cooked chickpeas) as needed, but careful not to add too much.
6. Season with salt to taste and add 1 tsp of balsamic vinegar. Taste and add more salt
and balsamic vinegar if needed.
7. Use a spatula or thin tool to remove all your beloved hummus! Scoop into a beautiful
bowl. It will last up to 5 days in the fridge.

5. SNACKS & SPREADS
4
Homemade Blender Hummus
Ingredients:
• 1 (15 oz) can chickpeas, drained & rinsed (or cook ½ cup dried chickpeas)
• 2 Tbs olive oil
• 2 Tbs tahini (optional)
• 4 Tablespoons lemon juice
• 2 small garlic cloves, roughly chopped
• 1/4 cup to 1/2 cup water (use liquid from the cooked or canned beans for this.)
• 1/2 tsp salt
• Optional…Additional olive oil, paprika or cumin or chopped parsley for garnish
Instructions:
1. Measure out the ingredients
2. Place the chickpeas, oil, tahini (if using), lemon juice, and garlic into the blender. Wait
to add the water until after you have started to blend, adding only what you need to create a
creamy thick hummus. (If using a handheld emersion blender, place ingredients into a quart
size mason jar for blending)
3. Start blender on low and increase speed to high, until smooth add liquid as needed
but careful not to add too much.
4. Use a spatula or thin tool to remove all your beloved hummus! Scoop into a beautiful
bowl, you can stir in the chopped parsley if using and top with drizzled olive oil and optional
garnish.

6. SNACKS & SPREADS
5
Split Pea Hummus
Ingredients:
• 1 cup dry green or yellow split peas
• 3 cups vegetable broth
• ¼ cup tahini (optional)
• 2 garlic cloves,
• 3 tbsp lemon juice (about 1 med lemon)
• 1tsp lemon zest
• 1 ½ tbsp ground cumin
• ¾ tsp salt, plus more to taste
• 3/8 cup olive oil
• Crackers, veggies, pita, for serving
Instructions:
1. Soak the split peas in water either overnight or for a minimum of 4 hours. Drain, & rinse.
2. Combine the split peas and broth in a medium saucepan over high heat. Bring to a boil,
stir, then reduce heat, cover, and simmer until the split peas are very tender (almost mushy) and
most of the liquid is absorbed, about 30 minutes.
3. Transfer the cooked split peas to a food processor, blender or use a hand blender. Add in
the tahini, garlic, lemon juice and zest, cumin, and salt. Pulse until very smooth—you may need
to scrape down the sides occasionally.
4. With the food processor or blender running on low, stream in the olive oil, and blend
about 30 seconds. Taste for seasoning, adding more salt if necessary, then serve with crackers,
veggies, or pita, for dipping.
If you make this hummus right after cooking the split peas, you’ll end up with warm hummus,
which is quite nice! But if you prefer, you can let it cool completely before serving.
You can add other spices including coriander, smoked paprika, turmeric powder, parsley etc.

7. SNACKS & SPREADS
6
Easy Mango Salsa
Ingredients:
• 3 ripe mangos, diced
• 1 medium red bell pepper, chopped.
• ½ cup chopped red onion.
• ¼ cup packed fresh cilantro leaves, chopped.
• Pinch of cayenne pepper
• 1 large lime, juiced (about ¼ cup lime juice)
• ⅛ to ¼ teaspoon salt, to taste.
Instructions:
1. In a serving bowl, combine the prepared mango, bell pepper, onion, cilantro and jalapeño.
Drizzle with the juice of one lime and mix well. Season to taste with salt. For best flavor, let the
salsa rest for 10 minutes or longer.
Homemade Corn Tortilla
Ingredients:
• 2 cups (9.5 ounces) masa harina
• ½ tsp sea salt
• 1 ½ to 2 cups of hot water
Instructions:
1. Mix salt into the masa harina
2. Slowly pour the hot water into the dough to reach a good consistency. The dough should be
firm and springy when touched, not dry or sticky. Let rest for about an hour
3. Preheat the griddle or flat surface to medium-high heat. Divide the dough into 2-inch balls.
Press the dough between two pieces of waxed paper, or flatten according to a tortilla press’s
instructions, into 6-inch circles.
4. Place flattened dough circles on a hot griddle or hot flat surface and cook until the top of the
tortilla starts to look cooked, about 1 minute. Flip and cook the other side for about one more
minute.
MAKES 24

8. SNACKS & SPREADS
7
Fresh Salad Rolls
Ingredients:
• 8 large rice paper wrappers
• 1 8 oz package vermicelli rice noodles
• 2 tsp oil
• 1 cup carrot grated
• 1 cup purple cabbage grated (or bean sprouts)
• 4 large green or red lettuce leaves, cut in half stems removed
o 2 cups mixed baby salad greens
• 1 cup basil leaves removed from stem
• 1 cup mint leaves removed from stem
• 1 avocado sliced thin (16 slices)
Instructions:
1. In a medium sauce pot, bring 4 cups water to a boil. Remove from heat and add
vermicelli noodles. Let sit until tender and drain. Place in bowl add a pinch of salt and coat
with just enough oil to prevent sticking (about .5-1 tsp), set aside to chill.
2. Prepare vegetables and lay out in an organized fashion and within reach of your
workstation
3. Pour warm water into a large bowl or 9-inch square or round baking pan. Working one
at a time, dip the rice paper wrapper into the warm water and submerge completely, remove
from the water and place flat onto a work surface such as a large plastic or wood cutting
board.
4. Starting 1” from the bottom of the wrapper, place down the lettuce leaf and top with a
small amount of each ingredient and two slices of avocado, careful not to over fill.

9. SNACKS & SPREADS
8
5. Roll up the wrapper with the ends open or closed
a. Ends Closed: fold the sides of the wrapper in about 1 inch, covering the ends of the
filling and continuing up along the entire edge of the wrapper to the top. Lift the bottom of the
wrapper and roll it over the filling then use your fingers to tuck the filling in as you go so you
are tucking and rolling at the same time. You want it tight but be careful not to tear the
wrapper.
b. Ends Open: Leaving the sides open, lift the bottom of the wrapper and roll it over the
filling then use your fingers to tuck the filling in as you go so you are tucking and rolling at the
same time. You want it tight but be careful not to tear the wrapper.
6. If not eating immediately, dip your fingers into oil and lightly coat your hands. Rub the
rolls to coat with a thin layer of oil (to prevent sticking) and cover or store in a closed container
until ready to serve.
7. For serving cut the rolls in half.

10. SNACKS & SPREADS
9
Nutty Granola
This Granola can be made in the oven or on the stovetop. You can mix and match nuts and
spices.
Ingredients:
• 1 cups unsweetened coconut flakes
• 1 cup rolled oats (not quick oats)
• 2 cups raw nuts/seeds, roughly chopped (raw cashews, raw almonds, raw walnuts, raw
pumpkin seeds, raw sunflower seeds)
• 1 cup dried fruit (raisins, cranberry, dried cherry, dates etc.)
• ½ cup hemp seed
• ½ cup ground flax seeds
• 1 Tbls ground cinnamon
• 1 tsp ground cardamom (optional)
• 1 tsp salt
• 1/3 cup melted coconut oil or other high heat mild-flavor oil
• ¼ cup maple syrup (optional)
Stovetop Instructions:
1. Combine the coconut flakes, oats, chopped nuts & seeds (do not add the hemp or flax),
spices, salt and maple syrup in a bowl, stir to combine.
2. Heat coconut oil in a large skillet over medium heat. Once melted, add in the combined
mixture. Reduce heat to low or medium low. Cook, stirring regularly until the oats and nuts are
toasted and turning golden.
3. Remove from heat and allow to cool.
4. Add in the hemp seed, ground flax seed and dried fruit. Store in an airtight container

11. SNACKS & SPREADS
10
Oven Instructions:
1. Preheat oven to 325°F and line a baking sheet with parchment paper.
2. Combine coconut, oats, chopped nuts and seeds (do not add the hemp or flax seed),
spices, salt, oil and maple syrup in a bowl. Mix ingredients thoroughly and spread evenly on
the baking sheet.
3. Bake 20-30 minutes until golden, rotating halfway through cooking time.
4. Remove from oven and allow to cool.
5. Add in the hemp seed, ground flax seed and dried fruit mix well to combine. Store in an
airtight container.
Black Bean Brownies
Ingredients:
• 1 15 oz can black beans, drained and rinsed
• 3 large eggs
• 3 Tbs coconut oil melted (+ extra to coat baking pan)
• ½ cup brown or regular
• 1 tsp vanilla extract
• ½ cup cocoa powder
Optional ingredients:
• ½ cup semi-sweet chocolate chips
Instructions:
1. Preheat oven to 350 ̊ F. Coat a 9x9 pan with oil.
2. In a small bowl use a fork or potato masher to mash the beans, set aside
3. In a large bowl whisk eggs, oil, sugar and vanilla. Add the cocoa powder and mix to
combine. Add the mashed black beans stir to mix well.
4. If using chocolate chips stir in now.
5. Pour batter into the greased baking sheet. Bake until a knife inserted in the center comes
out clean (about 25-30 minutes). Let cool completely and cut into squares.
Note: You can use a blender or food processor to make these brownies. Combine
ingredients and blend until smooth, bake as directed.

12. SNACKS & SPREADS
11
Lavendar Rosemary Lemonade
Ingredients:
• 1 cup water
• 1 tablespoon dried lavender flowers
• 1 rosemary sprig, leaves removed and roughly chopped
• 1 cup freshly squeezed lemon juice (about 8 whole lemons)
• 15-30 drops of stevia
• 5 cups sparkling water
• 1-3 cups ice
• Additional rosemary sprigs and lemon slices for garnish
Instructions:
1. Heat 1 cup of water in a saucepan until simmering. Remove from heat and add the
lavender and rosemary. Steep until cool, about 1 hour.
2. Pour the cooled liquid into a pitcher. Add the lemon juice and stir to combine. Add the
sparkling water and pour over ice. Garnish with additional rosemary sprig and lemon slices.

13. SNACKS & SPREADS
12
Gingerbread Smoothie
Ingredients:
• 1 cup milk (dairy or dairy alternative)
• 2/3 cup plain yogurt (diary or dairy alternative)
• 2 Tbs almond butter
• 2 dates (soaked & softened in water)
• ¼ cup oatmeal
• ¼ tsp cinnamon
• Dash each of clove & nutmeg
• ½ tsp fresh grated ginger
• 1 large green banana
• 1-6 ice cubes
Instructions:
Add all the ingredients to the blender and puree until smooth.

14. SAUCES & DRESSINGS
13
Basic Vinaigrette in 6 Ways
The basic components of any vinaigrette are:
FAT + ACID + SALT
Everything else is how you season the vinaigrette to compliment your food
Ingredients:
• (FAT) ¾ cup oil (olive, sesame, peanut, flax, hemp)
• (ACID) ¼ cup (red or white wine vinegar, sherry vinegar, balsamic vinegar, apple cider
vinegar, rice vinegar or lemon juice)
• (SALT) to taste (koshar or sea salt, soy sauce, fish sauce, anchovy paste)
• A turn of freshly ground black pepper
Optional Flavors:
• Traditional Caesar: Olive oil, lemon, 1 tsp anchovy paste, 1 garlic clove, (optional: 1 egg
yolk)
• Asian: Sesame or Peanut oil, rice vinegar, soy sauce, 2 tsp grated ginger, (optional: 1 tsp
sliced scallion, pinch of red pepper flake, splash of fish sauce, ½ tsp sugar)
• Essential Vinaigrette: Olive oil, 2 Tbs red wine vinegar + 1 Tbs lemon juice, 1-2 tsp Dijon
mustard, 1 Tbs minced shallot, salt & pepper to taste
• Honey Mustard Vinaigrette: Olive oil, apple cider vinegar, 1-2 tsp Dijon, 1-2 tsp honey,
salt & pepper to taste

15. SAUCES & DRESSINGS
14
• Basic Balsamic: Olive Oil, Balsamic vinegar,1 tsp honey, ¼ tsp garlic powder, salt &
pepper to taste
• Herbed Vinaigrette: Olive oil, white wine or sherry vinegar, 1 Tbs fresh chopped herbs
like dill, basil, parsley, chive, tarragon, or thyme (dried herbs work, too, just use 1 tsp
instead), 1 tsp garlic powder, salt & pepper to taste
Instructions:
1. Add all the ingredients to a small mason jar, screw on the lid, and shake until blended.
You can also whisk the ingredients together in a bowl.
2. Taste and adjust seasonings if desired. Add to salad, toss, and serve.

16. SAUCES & DRESSINGS
15
Purple Ranch Dressing
Ingredients:
• 1 cup Sour Cream or Greek yogurt
• ½ cup chopped purple cabbage
• 1/2 cup low fat buttermilk
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon kosher salt, plus more to taste
• 1/8 teaspoon freshly ground black pepper
• 1 teaspoon dried chives
Instructions:
1. Place the Sour Cream (or Greek yogurt), purple cabbage, buttermilk, lemon juice,
onion powder, garlic powder, salt & pepper into an upright blender, or in a quart mason jar
and blend with a handheld emersion blender until the cabbage is mostly pureed.
2. After pureed, stir in the chive.
3. Serve as a dip or toss with salad. Enjoy!

17. SAUCES & DRESSINGS
16
Creamy Vegan Ranch Dressing
Ingredients:
• 1 cup cashews
• ½ cup water
• Juice & zest of one Lemon
• ¼ cup oil (avocado or olive)
• ¼ tsp garlic powder
• 1 tsp onion powder
• 2 tsp dried chive
• Salt and pepper to taste
Instructions:
1. Soak the cashews overnight.
2. Drain the cashews and combine all ingredients except lemon zest and chives in a
blender, puree until smooth.
3. Transfer to a small container or jar and stir in the lemon zest & chives. Season with salt
and pepper to taste.

18. SAUCES & DRESSINGS
17
Basic Basil Pesto
When you think about pesto as a loose formula rather than a strict recipe, the sky’s the
limit—here’s how to make pesto out of almost anything.
Herbs or Vegetable + Nuts + Oil + Cheese + Seasoning
Ingredients:
• 2 cups fresh basil packed (or use part basil, baby spinach, parsley or cilantro)
• 2 cloves garlic peeled and rough-chopped
• ¼ cup pine nuts toasted (or walnuts or pecans - almost any nut can be used)
• ½ cup 8 tablespoons extra virgin olive oil, divided
• ½ teaspoon kosher salt
• ¼-½ teaspoon freshly ground black pepper
• ½ cup grated Parmigiano Reggiano Parmesan cheese or any hard cheese
Instructions:
1. Place the Sour Cream (or Greek yogurt), purple cabbage, buttermilk, lemon juice,
onion powder, garlic powder, salt & pepper into an upright blender, or in a quart mason jar
and blend with a handheld emersion blender until the cabbage is mostly pureed.
2. After pureed, stir in the chive.
3. Serve as a dip or toss with salad. Enjoy!

19. SAUCES & DRESSINGS
18
The Base
TRY WITH: Parsley, cilantro, arugula, dandelion greens, broccoli, broccoli rabe, scallions,
kale, collards, mustard greens, spinach, watercress, peas.
Tender herbs and greens like parsley, cilantro, and arugula can be used raw, no problem.
Tougher stuff (kale or collards) will need a quick blanch in boiling salted water to soften
them up, and should be drained thoroughly to make sure you’re not adding a bunch of extra
liquid to your sauce.
Or use roasted or grilled vegetables like green onion or red pepper as a base.
The Nuts
TRY WITH: Walnuts, almonds, macadamia nuts, pecans, pistachios, sunflower seeds,
pumpkin seeds, sesame seeds, peanuts.
The Cheese
TRY WITH: Pecorino Romano, aged gouda, aged cheddar, cotija, or aged Asiago.
The Other Stuff
TRY WITH: cumin, garlic, lemon, lemon zest, olives, vinegar etc.

20. SAUCES & DRESSINGS
19
Chimichurri Sauce
Ingredients:
• 1 bunch fresh flat-leaf parsley
• 1 bunch fresh cilantro
• 3-4 garlic cloves
• 2 Tbsps fresh oregano leaves (can sub 2 teaspoons dried oregano)
• 1/2 cup olive oil
• 2 Tbsp red or white wine vinegar
• Juice of 1 medium lemon
• 1/2 teaspoon sea salt
• 1/8 teaspoon freshly ground black pepper
• 1/4 teaspoon red pepper flakes
Instructions:
1. Finely chop the parsley and cilantro, fresh oregano, and garlic OR Process in a food
processor several pulses, careful not to over process.
2. Stir in the olive oil, vinegar, salt, pepper, lemon juice and red pepper flakes. Adjust
seasonings.
3. Serve immediately or refrigerate. If chilled, return to room temperature before serving.
To Serve: Can be used to dress meats, salads, pasta, roasted vegetables, sandwiches, use on
anything!

21. SAUCES & DRESSINGS
20
Peanut Sauce
Ingredients:
• 1/2 cup peanut butter natural, unsweetened
• 2 tablespoons low sodium soy or tamari sauce
• 1 tablespoon rice vinegar
• 2 tablespoons brown sugar or tamarind
• 2 teaspoons chili garlic sauce more or less to taste
• 1-2 garlic cloves pressed or grated
• 1 tablespoon ginger root grated
• 2-4 tablespoons warm water
Instructions:
1. Combine all ingredients except water. Whisk to fully combine.
2. Add water, 1 tablespoon at a time, until desired consistency is reached. I normally use 2
tablespoons for a sauce and up to four if using it for a dressing.
Yum Sauce
Ingredients:
• ½ cup of canned chickpeas (or other cooked/canned beans)
• ½ cup nutritional yeast
• ½ cup silken tofu
• 2 Tbs lemon juice
• ½ tsp salt
• ½ tsp curry powder
• 1 clove garlic or ¼ tsp garlic powder
• ¼ cup chickpea water (from can)
Instructions:
Add all ingredients, except the chickpea water, to a blender. Blend until smooth. Slowly add in
the chickpea water until you reach a thick pourable consistency.

22. SAUCES & DRESSINGS
21
Easy Homemade BBQ Sauce
Ingredients:
• 6oz or 1/2 cup of tomato paste
• ½ cup water
• ¼ tsp Garam Masala
• 2 T apple cider vinegar
• ½ tsp garlic powder
• ½ tsp cumin
• ½ tsp salt
• 2 T raw honey or maple syrup
• 1 tsp black pepper
Instructions:
Mix all the ingredients together in a bowl. That’s it.
Modification:
Substitute ½ cup caramelized onion for the water. Mix all ingredients and puree with an
immersion blender, add small amount of water if necessary.
Use immediately or store in the fridge in an airtight container for up to a week.

23. SAUCES & DRESSINGS
22
Homemade Mayonnaise
Regular Mayonnaise
Ingredients:
• 1 large egg yolk*
• 1 1/2 teaspoons fresh lemon juice
• 1 teaspoon white wine vinegar
• 1/4 teaspoon Dijon mustard
• 1/2 teaspoon salt plus more to taste
• 3/4 cup olive or avocado oil - divided
Instructions:
1. Combine egg yolk, lemon juice, vinegar, mustard, and 1/2 teaspoon salt in medium
bowl. Whisk until blended and bright yellow, about 30 seconds.
2. Using 1/4 teaspoon measure and whisking constantly, add 1/4 cup oil to yolk mixture,
a few drops at a time, about 4 minutes.
3. Gradually add remaining 1/2 cup oil in very slow thin stream, whisking constantly, until
mayonnaise is thick, about 8 minutes (mayonnaise will be lighter in color). Cover and chill.
Can be made up to 2 days ahead. Keep chilled.
MAKES ABOUT
3/4 CUP

24. SAUCES & DRESSINGS
23
Homemade Mayonnaise
Milk Mayonnaise
Ingredients:
• 1/3 cup very cold milk
• 3/4 teaspoon fresh lemon juice
• 1 small garlic clove, peeled
• 1/8 teaspoon freshly ground white pepper
• About 3/4 cup avocado oil, or 1/2 cup avocado oil plus 1/4 cup olive oil
• Kosher salt
Instructions:
1. Combine the milk, lemon juice, garlic, and pepper in a 2-cup glass measuring cup.
Using a handheld blender (or a blender), buzz on high for 30 seconds until frothy.
2. With the motor running on high, slowly pour in the oil a few drops at a time, and
gradually increase this to a fine thread, moving the blender up and down, until the mixture
thickens lusciously and resembles a soft mayonnaise. You may need more or less oil. Season
with salt to taste. The mayonnaise will last up to 1 week in the fridge
MAKES 1 CUP

25. SAUCES & DRESSINGS
24
Strawberry-Rhubarb Sauce
Ingredients:
• 12 Ounce rhubarb (6-8 stalks)
• 2 cups strawberries
• ½ teaspoon vanilla extract
Instructions:
1. Trim off any green leaf on rhubarb and discard
2. Chop rhubarb into 1-inch pieces
3. Trim off green tops of strawberries and cut in half
4. Bring rhubarb and 1/4 cup water to a simmer in a medium saucepan over
medium-high heat, stirring occasionally. Cook until liquid is reduced by half, about 8
minutes. Stir in strawberries and vanilla; cook until berries are softened, about 3 minutes
more. Remove from heat.
Serve the sauce warm, at room temperature over yogurt, ice-cream. Can be chilled and used
as a spread on toast or muffins.
Optional:
Sweeten with a couple tablespoons of honey or sugar if it is too tart
You can sub out 4 cups of apple and a pinch of cinnamon in place of strawberries, for a
delicious rhubarb applesauce
Strawberries are on the Environmental Working Groups Dirty Dozen list. It is best to look for
organic strawberries when shopping.

26. SOUPS
25
Thrifty Chicken Stock
Ingredients:
• Miscellaneous Veggie Trimmings (carrot peels & onion or celery ends, kale stalks, dried
mushrooms, wilted parsley etc., cabbage cores, Nothing slimy or moldy)
• Leftover chicken or turkey carcass, necks, wings, bones
• 1 tsp. whole peppercorns
• 2 Tbls sea salt
• Herbs and spices of choice: thyme, parsley, sage, marjoram, fennel, garlic, cumin,
coriander…
Instructions:
1. Reserve the need veggie trimmings and bones as you go, storing them in a gallon
plastic bags and in freezer. When you have enough, thaw the bags in the fridge overnight.
2. The next day preheat your oven to 425 ̊. Toss all the ingredients in a small amount of
oil, place on in a roasting pan and roast uncovered about 20-30 minutes. (You can skip this
step and go right to the boiling in a pot)
3. When well roasted add the veggies, bones, peppercorns and salt to a pot. Fill the pot
with enough water to cover the bones and veggies with 1-2 inches of water. Bring to a boil,
reduce heat and simmer 3-4 hours. Add your choice of herbs during the last 30 minutes of
cooking.
a. If using a slow cooker, with the lid on, set on high and bring to simmer. Once
simmering, reduce to low and cook up to 8 hours.
b. If using a pressure cooker, on high heat, bring to full pressure. When it reaches full
pressure, reduce heat to med-low or low to maintain proper pressure and cook 45 minutes.
After removing from heat and pressure is released, add the herbs, cover and allow to sit for
20-30 minutes before straining.
4. Taste and adjust salt and spices as needed.

27. SOUPS
26
Carrot Soup in 3 Ways
Ingredients:
• 3 Tbsp unsalted butter
• 1 1/2 pounds carrots (6-7 large carrots), sliced
• 2 cups chopped white or yellow onion
• 2 cups chopped celery
• Salt
• 4 cups chicken stock or vegetable stock (you can also use water)
• ¼ cup heavy cream (optional)
• Chopped parsley or chive
Instructions:
1. Sauté onions, celery and carrots: Melt the butter in a soup pot over medium heat and
cook the onions, celery and carrots, stirring occasionally, until the onions soften, about 5 to
8 minutes. Do not let the onions, celery or carrots brown. Sprinkle a teaspoon of salt over the
carrots and onions as they cook.
2. Add stock or water. Bring to a simmer, cover, and cook until the carrots soften, about
15 minutes.
3. Remove from heat. If you are using the heavy cream add it now.
4. Purée soup: Purée the soup with a stick blender, or working in small batches, pour the
soup into a blender and purée until completely smooth. Only fill the blender bowl a third full
with the hot liquid and keep one hand pressing down on the cap of the blender to keep it
from popping off.
Add more salt to taste. (You will need more salt if you are using homemade unsalted stock or
unsalted butter.)
Garnish with chopped chive or parsley.
Modification:
• Add ginger and sub coconut milk for cream, and garnish with cilantro or scallion
• Add 1 tsp of mild curry and sub coconut milk for cream garnish with cilantro
• Add 1 Tbs fresh ginger & 1 tsp of harissa paste or powder, garnish with toasted
pumpkin seeds

28. SOUPS
27
Spanish Chickpeas with Ginger & Spinach
Ingredients:
• 1 (28-ounce) canned tomatoes
• 1 1-inch knob ginger, peeled and grated
• 1/4 cup extra-virgin olive oil (plus more for serving)
• 1 medium onion, finely sliced
• 4 cloves garlic, finely sliced
• 1 teaspoon smoked paprika
• 12 ounces fresh spinach, roughly chopped
• 2 (14-ounce) cans garbanzo beans (chickpeas)
• 2 teaspoons soy sauce
• Kosher salt
• Sherry vinegar for serving (optional)
Instructions:
1. Remove half of the canned tomatoes (without liquid) and set aside. Puree the other half
of the tomatoes with the juice and grated ginger. Blend on high speed until completely pureed.
Set aside. If the canned tomatoes are whole rough chop the remaining tomatoes.
2. Heat olive oil in a large skillet over high heat until shimmering. Add onion, garlic, and
paprika, and cook, stirring frequently, until softened and very slightly browned. Add
tomato-ginger puree and stir to combine. Add spinach a handful at a time, allowing each
handful to wilt before adding the next. Reduce heat to medium and allow spinach mixture to
simmer, stirring
occasionally, until spinach is completely tender, about 10 minutes.
3. Add chopped tomatoes, garbanzo beans (with their liquid) and soy sauce, and bring to
a boil over high heat. Reduce to a bare simmer and cook, stirring occasionally, until thickened
into a thick stew, about 30 minutes total.
4. Season to taste with kosher salt and serve immediately, drizzling with extra virgin olive
oil and a few drops of sherry vinegar.

29. SOUPS
28
Split Pea Soup with Rosemary
Ingredients:
• 2 cups dried Split Peas
• 1 medium Onion diced
• 2 cloves Garlic chopped
• 1 cup Celery diced
• 1 cup Carrot dices
• 2 quarts Broth or Water
• 1 tsp Sea Salt
• 1Tbs Olive Oil
• 2 Tbs fresh Rosemary chopped
• 1 Tbs Dijon Mustard
• Black Pepper to taste
Instructions:
1. Soak the peas in water 12-24 hours.
2. Heat the olive oil in a large soup pot over medium heat. Add the onions, garlic, carrots,
and celery, and lightly sauté for about 5 minutes.
3. Drain the split peas. Add the peas and broth (or water) water to the pot and bring to a
boil.
4. Turn heat down to medium-low. Simmer until the split peas are tender, about 30
minutes. Add salt, mustard and rosemary and continue to cook until the beans are very
tender (15-20 minutes).
5. For a smoother soup, blend all or part of it. Adjust the salt, if needed, and add pepper
to taste.
For serving: Pairs well with roasted winter squash.
Garnish with chopped chive or parsley.

30. SOUPS
29
Quick Tortilla Soup
Crispy tortilla strips can be made ahead of time, in the oven or on the stovetop. Brush tortillas
with oil, slice into strips and either place under broiler until golden brown and slightly crispy, or
sear in a skillet on medium high heat until golden brown (3-5 min). Set aside to cool.
Rehydrating Peppers: Soak the dried peppers in ¼ cup warm or hot water for 20 minutes. Use
the peppers and the soaking liquid in the soup.
Instructions:
1. Heat the oil in a large pot over medium heat. Add the diced onion and pepper with a
pinch of salt and cook until softened, about three minutes. Add the garlic, spices chipotle and
stir to combine.
• 1 15 oz can of corn drained and
rinsed (1 cup corn kernels)
• 1 15 oz can of black beans drained
and rinsed
• 4 cups of broth
• Salt and pepper to taste
Optional Garnishes
• Crispy tortilla strips or chips
• ½ cup cheese
• 1 avocado
• Cilantro
• Lime wedges
Ingredients:
• 1/5 Tbs olive oil
• 1 lb chicken cut into strips
or ½ inch cubes
• 1 medium onion diced
• 1 green or poblano pepper
seeded and diced
• 3 cloves garlic chopped OR
1 tsp garlic powder
• 1 tsp cumin powder
• 1 tsp dry oregano
• 2-3 chipotle peppers, diced
(canned, or rehydrated dried peppers)
• 1 28 oz can diced tomato

31. SOUPS
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2. Add the chicken and continue cooking over medium high heat about 5 minutes, until the
outside of the chicken just starts to brown a little.
3. Add the tomatoes, broth and corn. Raise temp to medium high and bring to a simmer.
Season with salt and pepper to taste and adjust any spices.
4. Remove from heat and serve. Garnish with toppings of choice
mering, reduce to low and cook up to 8 hours.
Slow Cooker Chili Verde
Chili Verde doesn’t get any easier than this! Just throw all the ingredients into your slow cooker
and serve it the next day for your entire family.
Ingredients:
• 3 lb. boneless pork roast, cut into 1-inch cubes
• 1 1/2 bell peppers, chopped
• 2 large garlic cloves, minced
• 2 tomatillos (7 oz can)
• 1 7-oz. can green chilies, chopped
• 2 medium onions, chopped coarse
• 1 teaspoon chili powder
• 1 Tablespoon ground cumin
• 1/4 cup lemon juice
• 3/4 cup chicken or beef broth
• 2 teaspoons salt to taste
• 2 jalapeños, chopped fine (optional)
Instructions:
Combine all ingredients in a slow cooker. Mix. Cook on low for 8 to 9 hours. Serve with flour
tortillas, shredded cheese, sour cream, and guacamole.

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Minestrone in Minutes
Ingredients:
• 1 quart vegetable stock
• 1 (15-0z) can chopped tomato
• Thin spaghetti, broken into short lengths
• 2 cups mixed vegetables (peas, carrots, broccoli, spinach, cauliflower etc)
• 4 tablespoon pesto
• Drizzle of olive oil
• Grated parmesan cheese, to serve
Instructions:
1. Bring the stock to a boil with the tomatoes, then add the spaghetti and cook for 6
minutes or until done. A few minutes before the pasta is ready, add the vegetables and bring
to a boil. Simmer for 2 minutes until everything is cooked.
2. Serve in bowls and drizzle with pesto and oil, sprinkle with parmesan.

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Thai Green Chicken Curry with Eggplant
and Kabocha Squash
Ingredients:
• 2 tablespoons coconut oil
• 3 medium cloves garlic, crushed
• 1-inch piece fresh ginger, peeled and sliced 1/8 inch thick
• 1/4 teaspoon ground coriander
• 1/8 teaspoon ground cumin
• 2 tablespoons Thai green curry paste
• One (14-ounce) can coconut milk
• 6 cups cubed skin-on kabocha squash
• 1 medium eggplant, cubed (about 4 cups)
• One medium whole chicken, cut into 8 pieces (or 4 cups of diced chicken)
• Kosher salt
• 1 tablespoon fish sauce
• 4 cups spinach roughly chopped
• 1/2 cup loosely packed fresh cilantro leaves and tender stems (roughly chopped)
• 1/2 cup loosely packed fresh Thai basil leaves (roughly chopped)
• Freshly ground black pepper
• Cooked rice, barley, or other grain, for serving
• Lime wedges, for serving
Instructions:
1. Heat oil in a large pot over medium-high heat, until shimmering. Add garlic, ginger,
coriander, and cumin and cook, stirring, until aromatic, about 1 minute. Add curry paste and
cook, stirring, 2 minutes, careful not to burn it.
2. Stir in coconut milk, bring to a simmer. Add chicken squash and eggplant. Sprinkle
with salt. Cover and cook low (or in a slow cooker) for 1 hour or until the squash is tender and
cooked through.
3. Once the squash is tender, remove from heat and stir in the fish sauce, spinach, and 1/4
cup each of the cilantro and Thai basil. Season with salt and pepper. Ladle the stew into serving
bowls and scatter remaining cilantro and basil on top. Serve with rice
and lime wedges.

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Sweet Potato Chowder
Ingredients:
• 4 ounces bacon or pancetta
• 1 Tbs butter
• 1 medium onion, diced
• ¼ tsp ground sage
• ¼ tsp fresh ground nutmeg
• 3 garlic cloves, minced
Instructions:
1. Heat a large pot over medium-low heat and add the bacon. Cook, stirring occasionally,
until the fat is rendered, and the bacon/pancetta is slightly crisp (6-8 minutes). Remove with
a slotted spoon and set aside on a paper towel lined plate.
2. Keep the pot on medium low heat and add the butter. Stir in the onion, garlic, salt,
pepper and sage. Stir in the fresh nutmeg. Cook, stirring occasionally, until the onions are
soft (5 min). Add in the carrots and sweet potato.
3. Pour in th3e stock and bring the mixture to a boil. Reduce heat and bring to a simmer
and cook for 10 minutes. Cover and cook an additional 10-15 minutes, or until sweet
potatoes are softened.
4. Remove from heat. Pour in the cream or ½ and ½. Season with salt and pepper to
taste.
5. Add the kale and serve once the kale is tender, but not soggy. Garnish with pepita and
bacon/pancetta.
taste with salt and pepper.
• 3 cups sweet potato, diced ½”
• ½ cup carrots, diced
• 5 cups vegetable or chicken stock
• 1/3 cup cream, or ½ and ½, or coconut
cream
• 2 cups chopped Tuscan/Lacinato kale
• 3 Tbs toasted pepitas (pumpkin seeds)
for garnish
• Salt and pepper to taste

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Potato Leek Soup
Ingredients:
• 3 Tablespoons unsalted butter
• 4 large leeks, white and light green parts
only, roughly chopped (about 5 cups)
• 3 cloves garlic, peeled and smashed
• 2 pounds red or yellow potatoes,
roughly chopped into ½- inch pieces.
• 7 cups low sodium chicken or vegetable
broth
Instructions:
1. Melt butter over medium heat in a large soup pot. Add the leeks and garlic and cook,
stirring regularly, until soft and wilted, about 10 minutes. Adjust the heat as necessary so as
not to brown.
2. Add potatoes, broth, bay leaves, thyme, salt and pepper to pot and bring to a boil.
Cover and turn the heat down to low. Simmer for 15 minutes, or until the potatoes are very
soft.
3. Fish out the thyme sprig and bay leaves, then puree the soup with an upright or
handheld blender. (Work in batches, if necessary). You can also use a handheld potato
masher, for a slightly chunkier soup. Add heavy cream and bring to a simmer. Taste and
adjust seasoning with salt and pepper. It soup is too thin, simmer until thickened. If it’s too
thick add water or stock to thin it out. Garnish with fresh herbs if desired.
If using a standard blender to puree the soup, be sure not to fill the jar more than halfway;
leave the hole in the lid open and cover loosely with a dishtowel to allow the heat to escape;
and pour blended soup into a clean pot.
• 2 bay leaves (optional)
• 3 sprigs fresh thyme (optional)
• 1 teaspoon salt
• ¼ teaspoon ground black
• 1 cup cream or non diary milk
(optional)
• Chives, finely chopped, for serving

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Brussels Sprouts Salad with Hazelnuts & Citrus
Ingredients:
• 1 lb brussels sprouts, trimmed
• 1.5 cups hazelnuts or walnuts,
toasted & chopped
• 1Tbs tsp anchovy paste
• 2 clove garlic crushed
• 1/3 cup olive oil
Instructions:
1. If you have a mandoline use it to slice the brussels sprouts very thin. Or, with a knife,
trim off the stem, cut each brussels sprout in half lengthwise through the core. Place cut side
down and slice as thinly as you can (almost shaved) from the core to the top. The thinner the
better.
2. Mix the olive oil, crushed garlic, anchovy paste and lemon juice until fully combined.
Drizzle over the brussels sprouts (you may not need all the dressing) and you can use your
hands to massage and mix everything together, or toss with tongs.
3. Season with salt and a generous amount of crushed black pepper. Toss in the toasted
nuts, mix and garnish with a generous amount of grated cheese.
Brussels sprouts provide special nutrient support for three body systems that are closely
connected with cancer development and cancer prevention. These three systems are (1) the
body’s detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory
system.
Brussels sprouts are an important dietary source of many vitamin antioxidants, including
vitamins C and A, manganese and flavonoid antioxidants like isorhamnetin, quercitin, and
kaempferol. Brussels sprouts contribute more of these antioxidants than any other cruciferous
vegetable, including broccoli.
• 1/4 cup lemon juice (about 1-2 lemon)
• ¼ cup bread crumbs
• Grated parmesan or pecorino cheese
• salt & fresh ground pepper to taste

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Summer Corn Salad
Ingredients:
• 6 ears corn, husked and cleaned or 2 cans of corn, drained
• 3 large tomatoes, diced or 3 cups cherry tomatoes, halved
• 1 large red onion, diced
• ¼ cup chopped fresh basil
• ¼ cup olive oil
• 2 tbsp red wine vinegar
• Salt and pepper to taste
Instructions:
1. If using fresh corn, cut kernels off the cob with a sharp knife. (Optionally you can cook
the fresh cobs prior to making the recipe by boiling for 1-2 minutes, but it is just as delicious
uncooked.)
2. In a large bowl, toss together the corn, tomatoes, onion, basil, oil, vinegar, salt and
pepper. Chill until serving.
Options:
Substitutions- To add a little flair to this salad, you can substitute scallions (green onions) in
place of red onion.
Additions- add black or kalamata olives, roasted sweet potato cubes, quinoa or pasta.

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Nutty Spinach & Quinoa Salad
Ingredients:
• ½ lb chopped spinach
• ½ lb mixed greens
• ½ cup pumpkin seeds
• ½ cup pecans or walnuts
• ½ cup hempseed
• ½ cup sunflower seed
• 1 cup of chilled cooked quinoa
• 2/3 cup feta cheese
• ½ cup sliced scallion
Instructions:
1. In a large mixing bowl combine all the salad ingredients
2. In a mason jar, combine all the dressing ingredients and shake vigorously.
3. Just before serving Add half of the dressing to the salad and toss to coat all the greens.
Add more dressing as needed as well as salt and fresh ground pepper.
4. Toss and serve immediately.
Dressing:
• 1/2 cup olive oil
• 3 Tbls fresh lemon juice
• 3 Tbls red wine vinegar
• Salt & Pepper to taste

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Aztec Quinoa Salad
Ingredients:
• 1 cup quinoa
• 1 small sweet potato
• 1 Tablespoon olive oil
• 2 cups water
• ¼ teaspoon salt
• 2 cups cooked white or black
beans or 1 15 oz. can low-sodium white,
kidney or black beans, drained and rinsed
• 1 red bell pepper
• 1 jalapeno
• 4 green onions
• ½ bunch cilantro
• 1 large ripe mango (optional)
Instructions:
1. Rinse quinoa, drain. Peel and dice sweet potato. Heat medium saucepan over medium
heat. Add 1 tablespoon olive oil, quinoa and sweet potato; cook and stir 3 minutes to toast
quinoa. Add water and salt and bring to a boil. Cover the pan, reduce heat to low and
simmer 15 minutes, until quinoa is fluffy and sweet potatoes are tender. Remove from heat
and set aside, uncovered, to cool.
2. Meanwhile, dice the peppers and onions. Chop cilantro, including stems. Peel and dice
mango. Place quinoa, beans and vegetables in a 4-quart bowl and stir to combine.
3. Zest the lime, then cut in half and squeeze the juice into a small bowl or jar; add mince
4. Dressing over salad and stir well.
5. Serve at room temperature or chilled. Leftovers should be refrigerated in a covered
container within 2 hours. Salad lasts well in the refrigerator up to 5 days.
Dressing:
• 1 lime
• ½ teaspoon turmeric
• 1 teaspoon coriander
• 1 teaspoon cumin
• 2 cloves garlic minced
• ¼ cup olive oil
• ½ teaspoon salt + freshly ground
pepper to taste

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Escarole Salad with Roasted Beets
Ingredients:
• 1 large head escarole, washed thoroughly and torn into bite-size pieces
• 1 head Radicchio, sliced in ½’ pieces
• 3 whole beets, roasted, peeled and diced in ½” in cubes
• 1 cup hazelnuts, toasted and chopped
Instructions:
Preheat oven to 375 D. Toss the beets in oil and roast until just tender, about 25 minutes.
Cool slightly and peel. Skin should slide off easily just by rubbing with hands. For dressing,
in a small jar combine all ingredient and shake until blended. Set aside. Toss escarole and
radicchio in a large bowl. Sprinkle with roasted beet and hazelnuts and pour over dressing.
Toss to combine.
Fall Vegetable Salad
Vary the vegetables according to what you have on hand and what’s in season. Carrots,
cabbage, pears, celery, and dried fruit work nicely. Use any apples you like, such as Granny
Smith, Pink Lady, or Fuji.
Ingredients:
• ¾ cup barley, whole grain couscous, or quinoa
• 1 medium bulb fennel (If fennel has feathery “fronds” on it, finely chop and add some
to salad for an extra punch of flavor)
• 1 bunch hearty greens, such as kale, chard, collard greens, or beet greens
• 1 small beet
• 1 medium apple
• 1 clove garlic

41. SALADS
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• 1 medium lemon
• ½ cup of nuts or seeds, such as pecans, almonds, or walnuts
• ¼ cup cider vinegar
• 1 Tablespoon Dijon mustard
• ¼ cup olive oil
• ¼ teaspoon salt
• ¼ teaspoon ground black pepper
Optional Ingredients
2 oz cheese, such as blue, goat, or cheddar cheese
Instructions:
1. Cook grains following package directions. Transfer to a large bowl. Prepare rest of
salad while you let grains cool completely.
2. Rinse fennel, greens, beet, and apple.
3. Cut any long stalks and fronds off fennel. Quarter fennel and cut out core. Slice thinly.
4. Remove stems from greens. Stack leaves together, roll into a thick log and slice thinly.
5. Peel and cut beet into ¼ inch cubes. Cut apple into ¼ inch cubes.
6. Peel and mince garlic.
7. If using, crumble cheese or cut into ¼ inch cubes.
8. In a small skillet over medium-low heat, add nuts or seeds. Cook until fragrant, 3-5
minutes. Transfer to a small bowl to cool.
9. Rinse and cut lemon in half. In a small bowl, squeeze juice. Discard any seeds.
10. Add vinegar, minced garlic, and mustard to lemon juice. Whisk with fork to combine.
While whisking, slowly drizzle in oil. Season with salt and pepper.
11. When grains are cool, add fennel, greens, beet, and apple. Drizzle with dressing and
toss to combine. Sprinkle with the toasted nuts and cheese, if using.
Add leftover cooked chicken, roast beef, or beans for added protein. Serve as a 4-person
entree. Refrigerate any leftovers in an airtight container for up to 3 days.

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Quinoa Tabbouleh Salad
Ingredients:
• 1 cup quinoa, rinsed well
• 1/2 teaspoon kosher salt plus more
• 2 tablespoon fresh lemon juice
• 1 garlic clove, minced
• 1/2 cup extra-virgin olive oil
• Freshly ground black pepper
• 1 Large Cucumbers
• 2 cups chopped tomatoes or cherry tomatoes halved
• 1 cup chopped parsley
• 1/2 cup chopped fresh mint
• 2 scallions, thinly sliced
Instructions:
1. Bring quinoa, 1/2 teaspoon salt, and 1 1/4 cups water to a boil in a medium saucepan
over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about
10 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
2. Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil.
Season dressing to taste with salt and pepper.
3. Spread out quinoa on a large rimmed baking sheet; let cool. Transfer to a large bowl;
mix in 1/4 cup dressing. DO AHEAD: Can be made 1 day ahead. Cover remaining dressing and
quinoa separately; chill.
4. Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat.
Season to taste with salt and pepper. Drizzle remaining dressing over.

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Farmers Potato Salad
Ingredients:
• 2 ½ lbs. red potatoes or new potatoes
• 3 cups green beans cut in 1” pieces
• 1 medium bell pepper diced
• 1 cup corn kernels (2 ears fresh corn
or one 15 oz can, drained)
• ½ cup finely diced red onion
• ½ cup chopped fresh parsley
Instructions:
1. Trim bruises or buds from potatoes, but do not peel. Cut potatoes into 1/2” pieces
2. Place potatoes in large pot, cover with 1inch of water and season with 2 teaspoons
salt. Bring to a boil, reduce heat to a simmer and cook until potatoes are tender but not
mushy (10 minutes).
3. Meanwhile, prepare dressing: combine all ingredients, whisk vigorously until it has a
slightly creamy texture. Add more lemon juice if desired. Dressing should be nice and tangy.
4. Check potatoes to prevent overcooking, when ready drain in a colander and set aside.
5. Chop parsley, dice pepper, slice green beans and place in serving bowl. If using fresh
corn slice off the kernels and add to the bowl. If using canned corn drain well before adding
to the bowl.
6. You can allow potatoes to cool or combine them with the other ingredients while still
warm. Dress with vinaigrette, add salt and ground black pepper to taste. Serve warm, room
temperature or chilled.
Vinaigrette:
• 1/3 cup olive oil
• 2 tsp paprika
• 1 garlic clove crushed/minced
• ¼ cup lemon juice

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Melon & Tomato Salad
Ingredients:
• 1 ½ lbs tomatoes (multi-color regular & cherry)
• 1 ½ lbs ripe melon
• 8 oz fresh mozzarella or Feta cut in ¼” cubes
• 1/3 cup fresh basil leaves
• ¼ cup red wine vinegar
• ½ tsp hot chili sauce
• ¼ cup extra virgin olive oil
• Salt & Pepper to taste
Instructions:
1. Slice regular tomatoes into wedges and cherry tomatoes in half and place in large
bowl.
2. Deseed and cut rind away from melon. Slice melon into small crescents and add to the
bowl
3. Slice the fresh mozzarella into ½” pieces and add to the bowl.
4. In a jar combine the vinegar, chili sauce, olive oil and salt and pepper, pour over the
melon and tomatoes and toss to combine. Adjust any of the ingredients to taste.
5. Just before serving add the fresh basil leaves and toss gently to combine.

45. SALADS
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Asparagus Salad with Breadcrumbs, Walnuts and Mint
This is a great dish for the start of the Asparagus season. Make sure you cut the asparagus
very thin. Texture is an important part of this recipe.
Ingredients:
• 1 lb asparagus end trimmed off
• 1/3 cup bread crumbs
• ½ cup grated parmesan cheese
• ½ cup chopped walnuts
• 1 tsp lemon zest
• ¼ cup lemon juice
• ¼ cup rough chopped fresh mint
• ½ tsp dried chili flakes
• 1 tsp Salt, plus more to taste
• Black pepper to taste
• ¼ cup olive oil
Instructions:
1. Heat a pan on medium heat. When hot add the chopped walnuts, and toast 2-3
minutes, stirring to prevent nuts from burning. Remove from heat and set aside.
2. While the walnuts cool, cut the asparagus on an angle into very thin slices and set
aside.
3. Combine breadcrumbs, parmesan, walnuts and lemon zest in large bowl. Add 1 tsp of
salt, pinch of black pepper, chili flakes
4. Add the asparagus and lemon juice to the mixture and season with more salt and
pepper to taste.
5. Add the chopped mint and olive oil, toss and serve.

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Basic Frittata
Use any leftover cooked vegetables, grains, meat, herbs etc.
in your fridge for this frittata, then use any leftover frittata for a sandwich the next day.
The frittata can be made in the oven or on the stovetop.
Ingredients:
• 6 Eggs
• ¼ cup milk, half and half or sour cream
• 1.5 cups filling of your choice chopped to about ¼ - ½ inch pieces
• ¼ cup cheese (optional)
• ¼ cup finely chopped fresh herbs (parsley, basil, cilantro) if you have them OR, 1 tsp dry
herbs like thyme or oregano.
• 2 tsp. butter OR olive oil
• Fresh ground pepper & salt to taste
Stove Top Instructions:
1. Beat the eggs, herbs and salt and pepper in medium bowl until blended. Add the filling;
mix well and set aside.
2. Heat the butter in 6 to 8-inch omelet p skillet over medium heat until hot. Pour in the egg
mixture; Reduce heat to low and cook until eggs are almost set, 8 to 10 minutes.
3. REMOVE from heat.
4. COVER and LET STAND until eggs are completely set and no visible liquid egg remains, 5
to 10 minutes. CUT into wedges.
Oven Instructions:
1. Preheat oven to 350 degrees Fahrenheit.
2. In a separate bowl, whisk together eggs, filing, milk (or ½ & ½) and seasonings.
3. Pour the mixture into an oven safe (9”) baking or pie dish.
4. Bake until the frittata is golden and puffy and the center feels slightly springy, about 20
minutes. Careful not to overcook the frittata.

47. ENTREES & SIDES
46
Shakshuka Poached Eggs
Ingredients:
• 6 eggs
• 1 cup parsley or cilantro chopped
• 1 28 oz canned peeled tomatoes
• 2 tsp ground or whole cumin
• 1 ½ tsp sweet or smoked paprika
• 1 fresh small hot chili stems seeds and ribs removed
• 1 large red bell pepper
• 1 medium onion
• 3 Tbs olive oil
• 2-3 cloves garlic
• Salt & Pepper to taste
Instructions:
10. Heat oil in a large deep skillet or sauté pan over high medium high heat. Add onion, red
pepper and chili. Cook without stirring about 6 minutes to lightly brown the vegetables. Stir
and repeat
11. Add garlic, paprika, cumin and stir 30 seconds and add tomatoes and season with salt
and pepper. Stir in half of the cilantro or parsley.
12. Using a large spoon make a well to break the egg into. Spoon a little sauce over the
edges and the egg white to partially submerge and contain the individual egg, leaving the yolk
exposed. Repeat with the remaining eggs.
13. Season the eggs with a little salt and cover the pan, reduce the heat to lowest setting
and cook until the eggs whites are just barely set. (5-8 minutes)
14. Remove from heat, sprinkle the remaining cilantro or parsley, along with any other
optional toppings and serve immediately with crusty bread or over cooked grain.

48. ENTREES & SIDES
47
Winter Squash Tacos
Ingredients:
• 2 Tbs olive oil
• 1 cup finely chopped onion
• 2 cloves minced garlic
• 1 tsp ground cumin
• 1 tsp coriander
• 1 tsp chili powder
• 3 cups chopped winter squash ½” dice
(butternut, delicate
• etc.)
• 4 cups finely chopped kale
• 1/3 cup toasted pumpkin seeds
• Salt to taste
• 12 Corn Tortillas
Instructions:
1. Warm oil in a skillet over medium high heat, Add the onion, cover and sauté until
softened stirring occasionally, about 3-5 minutes. Add the garlic, cumin, chili powder and
coriander and sauté about 1 minute more.
2. Add the winter squash, cover and cook for 10 minutes, stirring occasionally. Add a
touch of liquid or more oil if the squash is sticking to the pan.
3. Add the kale and cook, stirring, for about 2-3 more minutes or until the kale is soft and
wilted. Remove from heat and season with salt to taste. Toss in the toasted pumpkin seeds
and serve on warm corn tortillas, garnish with crema.
Crema:
• 1 cup sour cream (or ¾ cup cashew
butter + ¼ cup water pureed)
• 6 Tbls lime juice
• ½ tsp ground cumin
• Salt to taste

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Easy Veggie Fried Rice
Ingredients:
• 2 cups cooked brown rice
• 2 tablespoons oil (divided)
• 1 small onion finely chopped
(about 1 ½ cups)
• 1 medium carrot diced or grated ( ½ cup)
• 2 medium cloves garlic minced
(about 2 teaspoons)
Instructions:
1. Break up the chilled rice until there are no clumps remaining and set aside.
2. Scramble the egg in a small bowl and set aside.
3. Heat 1 Tbs of oil in a skillet over medium heat until glistening. Mix in the scrambled egg
and leave it to set for 30 seconds. Using a spatula toss or stir the egg to break it up. Cook an
additional 1 minute or until the egg is just cooked through. Remove from skillet and set aside.
4. Heat 1 Tbs of oil in the skillet until glistening. Add the onions and carrot, cook until
tender, about 7 minutes.
5. Raise the temperature to high, mix in the rice and cook until slightly toasted, about three
minutes. Keep stirring the entire time.
6. Add the soy sauce and frozen peas and continue to toss. Add the egg back into the skillet
and stir until peas are thawed and the egg is broken up into small pieces.
7. Remove from heat, season with salt and pepper and drizzle with sesame oil (if using).
Best served immediately.
Also consider adding other creative combinations of veggies like green onion, corn, water
chestnuts, mushrooms, broccoli, celery, snow peas, spinach leaf and kale.
Chicken or Fish: If you don’t have left-over meats to add to this dish, consider using a can of
drained chicken or tuna to make this a dish for up to 3 people. (Remember to adjust the recipe
for salt content contained in the canned foods.)
Why it Works: Starting with well-chilled rice guarantees it won’t clump as you stir-fry it
and keeping the seasoning light allows the flavor of the veggies to come through.
• 1 teaspoon soy sauce
• 1 large egg
• ½ cup of frozen peas
• Salt and ground pepper (white pepper-
optional) to taste
• 1 teaspoon toasted sesame oil (optional)

50. ENTREES & SIDES
49
Quick Chicken Mole
Traditionally Mole is a rich dark sauce that takes several hours to prepare. This quick version
takes a few shortcuts, but the basic ingredients are the same.
Ingredients:
• 1 ¼ lbs chicken thigh
• 2 Tbs oil
• 3 garlic cloves minced
• 1 Tbs chili powder (ancho chili
if possible)
• ½ tsp ground cumin
• ½ tsp ground cinnamon
• Pinch of thyme
Instructions:
1. Season chicken with salt and pepper. Over medium-high heat, heat 1 Tbs oil, add
chicken thighs and cook until browned on both sides, about 4 minutes total. Transfer to
plate.
2. Reduce to medium heat. Add 1 tbs oil, garlic, chili powder, cumin, cinnamon, and
pinch of salt. Cook, stirring until fragrant – 30 seconds. Add tomato paste, banana broth,
chocolate chips, oregano, thyme and peanut butter; stir to combine and mash banana. Bring
to a simmer.
3. Reduce heat to medium-low, return chicken (and any drippings) to the pan and turn to
coat with sauce. Simmer until chicken is cooked through, about 5 minutes.
4. Serve and garish with sesame seeds.
• Pinch of oregano
• 4 oz tomato paste
• 1 cup low sodium broth
• 1 banana
• ¼ cup semi-sweet baking chocolate
• 1 Tbs peanut butter
• 1 Tbs sesame seeds
• Salt & Pepper to taste

51. ENTREES & SIDES
50
Basic Lentils
Soak and cook a batch of lentils to use later in a variety of dishes. Including vinegar in the
soaking water makes dry beans (all kinds) more digestible.
Ingredients:
• 2 cups dry lentils
• 6 cups water, room temperature
• 1 Tablespoon salt
• 1 tsp baking soda
Instructions:
1. Place lentils, water, salt, and baking soda in a in pot. Let soak several hours or
overnight.
2. Pour soaked lentils through a strainer or colander, rinse with running water.
3. Place rinsed lentils in a large (4 quart) pot, cover with 8 cups water. Bring to a boil,
reduce heat and simmer (small bubbles) for 5-10 minutes until they are as tender as you like.
Be watchful – they cook quickly!
4. Pour cooked lentils through a strainer or colander and rinse with cool water to stop
cooking.
5. Now use your prepared lentils in tacos, salads, as a side dish, or freeze in recipe-size
portions until needed.

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Lentil Sloppy Joe
Ingredients:
• 2 cups water or vegetable broth
(+ extra to add at step 4)
• 1 cup green lentils, well rinsed
• 2 Tbsp olive
• 1 medium yellow onion, minced
• 1 medium bell pepper, diced
• 1 8 oz can tomato sauce
• 2 Tbsp maple syrup (or brown sugar)
FOR SERVING: whole-wheat hamburger buns
Instructions:
1. Combine lentils and broth in a saucepan and bring to a boil, reduce heat to a simmer
and cook for about 20-30 minutes, or until tender.
2. In the meantime, heat a large skillet over medium heat. Add oil, onion and bell pepper.
Season with a pinch each salt and pepper and stir to combine. Sauté for 10-12 minutes,
stirring frequently, or until the peppers and onions are tender and golden browned.
3. Next add tomato sauce, maple syrup (or brown sugar), Worcestershire sauce (or
mustard & soy sauce), chili powder, cumin, and paprika. Stir to combine.
4. Once the lentils are cooked, add them to the skillet with sautéed onion & pepper and
stir to combine. You can add extra liquid to reach the desired consistency.
5. Continue cooking the mixture over medium-low heat until completely warmed
through and thick, stirring occasionally - about 5-10 minutes.
6. Taste and adjust flavor as needed, adding more chili powder cumin, salt, maple syrup
or Worcestershire for depth of flavor.
7. Serve the mixture on toasted buns garnished with diced onion.
• 1-2 Tbsp Worcestershire sauce
OR 1 Tbs mustard & 1 Tbs soy sauce
• 1 tsp garlic powder
• 1-2 tsp chili powder (plus more to
taste)
• 1 tsp ground cumin (plus more to taste)
• 1 pinch smoked or regular paprika
(optional)
• Sea salt and black pepper (to taste)

53. ENTREES & SIDES
52
Lentil Tacos
Ingredients:
• 1 Tablespoon olive
• ½ cup chopped onion
• 1 clove garlic, finely chopped, or ¼ tsp garlic powder
• 1 Tbls chili powder
• 1 Tablespoon cumin
• ½ cup water, divided
• 2 cups COOKED BASIC LENTILS (See recipe)
• 1 Tablespoon tomato paste, optional
• ¼ tsp salt
• Freshly ground pepper to taste
• Corn or flour tortillas
• Your favorite taco toppings: shredded cabbage, cilantro, cheese (Queso Fresco),
tomato, olives, taco sauce, fresh lime wedges
Instructions:
1. Heat oil in an 8-inch sauté pan until it shimmers. Add onion and garlic, stir. Measure
spices (chili powder, red pepper flakes, cumin) and 2 tablespoons water into the pan. Cook
and stir over medium-low heat until the onions soften, 5 minutes.
2. Stir in lentils, ¼ cup water and tomato paste, if using, and salt and pepper. Continue
cooking until lentils are heated through and flavors meld, about 5 minutes. Taste and adjust
the seasoning to your preference, adding a bit more water to adjust the texture to your
liking.
Serve in warm tortillas with your favorite taco toppings.

54. ENTREES & SIDES
53
Baked Tofu & Tempeh
Ingredients:
• 1 lb Extra Firm Tofu or Tempeh
• 2 Tbls Tamari or soy sauce
• 2 Tbls avocado oil or coconut oil
• ½ tsp garlic powder
Instructions:
1. Preheat your oven to 400 degrees
2. Drain the tofu and dice it into ½ inch cubes.
3. Combine the oil garlic powder and tamari (or soy sauce) in a bowl. Add the tofu or
tempeh and mix gently to coat.
4. Place onto a lined baking sheet and bake for 20-30 minutes until golden brown,
flipping diced cubes halfway through.
Greens with White Beans & Bacon
Ingredients:
• 2 Slices bacon, cut into ¼ inch pieces
• 1 garlic clove
• 1 bunch of collard greens, chopped with the tough stems removed
• 1 15 oz can of cannellini beans, drained and rinsed
Instructions:
1. In a large skillet, cook bacon over medium-high until browned and slightly crisp, about
5 minutes. Add garlic and cook until fragrant, about 30 seconds.
2. Add collard greens and cook until bright green and wilted, 2 minutes.
3. Add the drained beans and cook 1 minute more.
4. Season with salt and pepper.
*For a crispy crunchy crust on your tofu, you
can add 1 Tablespoon of arrow root powder or
corn starch to the sauce (or enough to make the
sauce slightly pasty). Coat the tofu and bake as
instructed below

55. ENTREES & SIDES
54
Cornbread Stuffing (GF option)
Ingredients:
Cornbread
• 1 Package of Bobs Red Mill cornbread mix (Regular or Gluten Free)
• 1 cup milk
• 2 eggs or egg replacer
• 1/3 cup oil
Stuffing
• 2 Tbs olive oil
• 3 Tbs butter, diced into small pieces
• 3 garlic cloves
• 1Tbs fresh thyme (plus more to taste)
• 2 Tbs fresh sage (plus more to taste)
Instructions:
1. To make the GF cornbread follow the instruction according to Bobs Red Mills GF
cornbread packaging. (combine wet ingredients, gradually add in the dry ingredients and bake
25-30 minutes at 350 degrees)
2. After corn bread is baked and cooled, cut or crumble it into small ½”-1” pieces. If you have
time cover with a thin clean towel or cloth and set aside to dry out for 1-3 days. If you are short
on time, place the crumbled cornbread in a 350-degree oven for about 15-20 minutes, tossing
occasionally.
3. Meanwhile, in a large skillet on medium heat, add the oil, onion and celery. Sauté until
the onions appear slightly glassy and soft, about 5 minutes. Remove from heat and add the
thyme, sage, garlic, parsley and salt and pepper to taste.
4. When the cornbread is sufficiently dried out, transfer it to a bowl and add the sautéed
vegetable mixture, toss well to combine. Adjust the seasoning with more salt, fresh pepper,
thyme, and sage if necessary. Add the broth and mix well to combine.
5. To bake: add the stuffing to a greased 9x9 pan and dot the top with the diced butter
pieces. Cover with foil and bake at 350 degrees for 25 minutes.
If you like to brown the top, you can remove the foil and finish off under the broiler or raise the
oven temp to 450 and cook about 5-10 minutes more or until desired browning
has occurred.
• 1 large yellow onion, diced
• 3 stalks celery, diced
• ½ cup fresh parsley chopped
• 1.5 cups broth
• Salt and fresh ground pepper to taste

56. ENTREES & SIDES
55
Indian Garbanzo Beans (Channa Masala)
Ingredients:
• 4 medium cloves garlic, crushed
• 1 (1-inch) knob ginger, peeled and finely grated or chopped
• ¼ tsp chili flake
• 2 tablespoons lemon juice
• 2 tablespoons oil or ghee
• 2 teaspoons black mustard seed
• 1 teaspoon whole cumin seed
• 1 large onion, finely diced (about 1 1/2 cups)
• 2 teaspoons ground coriander
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon ground turmeric
• 1 1/2 teaspoons garam masala
• 1 (14-ounce) can whole peeled tomatoes
• 2 (14-ounce) cans chickpeas, drained and rinsed
• 1 cup cilantro leaves, roughly chopped (optional)
Instructions:
1. Combine garlic, ginger, chilie flakes, lemon juice, and 1/2 teaspoon salt
in a mortar and pestle or in a small work bowl and process until a paste is
produced. Set aside.
2. Heat oil or ghee in a large saucepan over medium-high heat until
shimmering. Add mustard seed and cumin. They will sputter and spit for a
few seconds. As soon as they are aromatic (about 15 seconds), add the onion
all at once. Cook, stirring frequently, until onions start to leave a brown
coating on bottom of pan, 3 to 4 minutes. Add 1 tablespoon water, scrape
up browned bits from pan, and continue cooking. Repeat this process until
onions are a deep brown, about 10 minutes total.
3. Add coriander, black pepper, turmeric, and 1 teaspoon garam masala to

57. ENTREES & SIDES
56
One Pan Herbed Chicken
Ingredients:
• 1 large red onion cut into thin wedges
• 1 whole chicken portioned out, or 6 pieces bone-in chicken thigh
• salt and pepper, to taste
• 1 tablespoon olive oil
• 1 tablespoon minced garlic
• 1/2 teaspoon dried oregano, or 1 tsp fresh oregano leaves
• 1/2 teaspoon dried thyme, or 9 sprigs fresh thyme
• salt and pepper, to taste
Instructions:
1. Season chicken with salt and pepper on both sides. Warm olive oil in a large
pan/skillet over medium-high heat. Stir in onion and sauté for 3-5 minutes, add
the garlic and herbs and cook another minute or so until the garlic is fragrant.
2. Reduce heat to medium, add chicken to pan, turning to brown all over. Leave
the chicken skin side down, cover the pan with a lid and cook for 5-7 minutes.
3. Remove the lid and turn the chicken skin side up and cook another 7-10
minutes, or until the internal temperature reaches 165°.
4. Serve immediately garnished with freshly cracked black pepper and fresh
herbs if desired.
the paste from step 1.. Stir until fragrant, about 30 seconds. Add tomatoes
and crush them using a whisk or potato masher. Add drained, rinsed
chickpeas and cilantro, reserving a little cilantro for garnish. Add 1/2 cup
water.
4. Bring to a simmer, cover with lid slightly cracked, and reduce heat to
maintain a gentle bubbling. Cook, stirring occasionally, until liquid has
reduced into a thick stew and spices have melded, about 30 minutes.
5. Stir in remaining garam masala and lemon juice. Season to taste with
salt. Serve with rice, sprinkling additional cilantro on top.