Wellness Center

INGREDIENTS:

• 1 bunch kale, torn into pieces
• 1 bunch rainbow chard, sliced
• 3 cups spinach
• 3 Tbls coconut oil or avocado oil, divided
• 1 shallot, minced
• 2-3 cloves, minced
• 1 tsp sea salt
• 1 can coconut milk
• ⅛ tsp nutmeg
• Ground pepper to taste

INGREDIENTS:

• 2 cups shredded potatoes
• 1 onion, diced
• ½ cup chickpea flour
• 1 tsp cumin
• 1 tsp turmeric
• 1 tsp sea salt
• ½ - 1 tsp black pepper
• 2 eggs, beaten
• 2-3 Tbls avocado oil

INGREDIENTS:

• 6 cups bone broth or vegetable stock
• 1 piece konbu kelp
• 1 Tbls sake
• 2 Tbls mirin
• 2-3 Tbls tamari
• 4-6 Tbls miso paste
• 7-10 oz soba noodles
• 1 package konjac (or shirataki) noodles
• Optional: 3-6oz cooked pork or rib meat

Optional Toppings:

• Sliced green onions
• Dried seaweed flakes
• 1 soft-boiled egg per bowl
• Radish slices
• Bean sprouts

INGREDIENTS:

• 3 Tbls creamy cashew butter
• 2 tsp vanilla extract
• ¼ tsp pink sea salt
• 3-4 Tbls honey or agave or allulose
• ⅔ cup oat flour
• 1 tsp almond extract
• 1 Tbls favorite milk
• Crushed dried strawberries & unsweetened coconut flakes for sprinkles

INGREDIENTS:

• 1 lb cooked lentils OR ground beef
• 1-2 cups mirepoix
• 2 Tbls. Grass-fed butter
• 3 cups baby spinach
• 1 Tbls thyme
• 1 Tbls oregano

Cauliflower Topping:

• 1 large bag cauliflower rice
• 4 Tbls grass-fed butter
• Salt & pepper to taste

INGREDIENTS:

• 1 lb mushrooms
• 4 Tbls avocado oil (or more as needed)
• ½ cup chopped scallions
• 2 cloves garlic, minced
• 3 Tbls flour
• 2 cups chicken or vegetable broth
• 1 cup dry wine or water
• 2 Tbls tomato paste
• 2 Tbls parsley, chopped
• 1 tsp thyme
• Salt & pepper to taste

INGREDIENTS:

• 3 Tbls coconut flour
• ¼ tsp baking soda
• ⅛ tsp sea salt
• 1 egg
• 2 Tbls water or milk
• Avocado oil spray

INGREDIENTS:

• 2-3 lb. pork shoulder roast
• 1 cup bone broth
• 6 sprigs rosemary
• 4-6 basil leaves
• 1 Tbls. Chopped chives
• 1 tsp. sea salt
• ½ tsp black pepper
• 2-3 apples, chopped 

INGREDIENTS:

• 2 lbs. delicata or other winter squash, halved, seeded and cut into pieces
• 8 oz extra firm tofu
• 2 Tbls. sesame oil
• 1 tsp. tamari
• 1 Tbls. miso paste
• ¼ cup OJ
• 1 Tbls. lemon juice
• ¼ tsp lemon zest
• 5 Tbls. water 
• Toppings: sesame seeds, cilantro, basil, lemon wedges 

INGREDIENTS:

• 1 banana (fresh or frozen)
• ½ can pumpkin puree
• 2 Tbls. almond butter
• 1 tsp. pumpkin pie spice
• 1 tsp. vanilla
• 1 serving favorite protein powder
• ½ cup diced zucchini or cauliflower rice
• ½ cup plain kefir
• Water or almond milk to thin to desired consistency.

INGREDIENTS:

• 2-3 persimmons, sliced or chopped
• 1 Tbls. Melted coconut oil
• 1 tsp. pumpkin pie spice
• Topping Options: plain Greek yogurt or vanilla yogurt, ricotta cheese, walnuts, cinnamon pepitas, unsweetened coconut, ice cream

INGREDIENTS:

• ½ cup garbanzo beans (or soaked cashews for no beans)
• ½ cup pumpkin puree
• 2 Tbls tahini
• 2 Tbls lemon juice
• 1 Tbls extra virgin olive oil
• ¼ tsp sea salt
• ½ tsp cumin
• ⅛ tsp cayenne
• ½ tsp pumpkin pie spice
• ½ -1 tsp ground garlic

INGREDIENTS:

• 2 cups pumpkin puree
• 2 cloves garlic, minced
• 2 Tbls. Arrowroot
• 1 – 1 ¼ cup favorite milk
• ½ tsp sea salt
• 2-3 Tbls. chopped sage or thyme
• 4-5 Tbls. nutritional yeast
• 3-4 Tbls. parmesan cheese
• ½ tsp. pumpkin pie spice
• 1 tsp. cumin
• 1 tsp. smoked paprika or cayenne pepper
• 10oz favorite legume pasta

INGREDIENTS:

• ¼ cup almond meal
• 2 Tbls. Unsweetened coconut flakes
• ¼ tsp. baking powder
• ½ - 1 tsp. pumpkin pie spice
• 1 Tbls. Crushed pecans
• ½ tsp. coconut nectar
• 1 Tbls. Pumpkin puree
• ¼ cup favorite milk
• Yogurt or ricotta cheese or coconut whip to serve

INGREDIENTS:

• 2 cups favorite milk
• ¾ cup pumpkin puree
• 1-2 tsp pumpkin pie spice
• 2 dates, soaked

INGREDIENTS:

• 1 package kelp noodles
• 1 8oz package soba noodles
• 1 cucumber, super thinly sliced
• 1 cup chopped cilantro

DRESSING:

• 1 cup slices green onions
• 2 cloves garlic, minced
• 1 Tbls minced ginger
• 2 Tbls sesame seeds
• 3 Tbls rice vinegar
• 1 Tbls sesame oil
• 2 Tbls tamari
• 1-2 tsp red pepper flakes
• Lime juice to taste

INGREDIENTS:

• 2 avocados
• 1 banana
• ⅛ cup lemon juice
• ¼ cup lime juice
• 1-2 Tbls lime zest + more for garnish
• 4 Tbls coconut nectar or maple syrup
• 1 tsp vanilla
• ¼ tsp sea salt
• ½ cup unsweetened coconut flakes
• ¼ cup walnuts
• ¼ pitted dates
• Favorite whipped topping

INGREDIENTS:

• 8 sheets of rice paper
• 1 avocado, sliced
• 1 carrot, grated
• 1 bell pepper, thinkly sliced
• ½ - 1 cucumber, sliced into long thin strips
• ¼ cup shredded cabbage
• 1 container firm tofu, drained and thinly sliced
• ½ bunch cilantro
• Other options for fillings: green onion, thai basil, zucchini, shrimp, jalapeno, rice noodles

ALMOND BUTTER SAUCE:

• ½ cup almond butter
  ¼ cup water
• 1 Tbls rice vinegar
• 1 Tbls lime juice
• 1 Tbls tamari
• 1-3 tsp. garlic powder
• 1-3 tsp. minced ginger
• Optional: cayenne pepper

INGREDIENTS:

• 1 zucchini, sliced
• 2 romaine hearts, halved lengthwise)
• 4oz halloumi cheese, sliced
• 1lb chicken breast
• ½ cup avocado or olive oil, divided
• ¼ cup red wine vinegar
• 3 Tbls. lime juice
• 2 green onions, chopped
• ½ bunch cilantro, chopped
• 1 Tbls minced canned chipotle in adobo
• 1 tsp. cumin
• Sea salt to taste

INGREDIENTS:

• 2 lbs. small red potatoes, scrubbed and sliced into .” thick rounds
• 1 Tbls. fine sea salt
• ¼ cup olive oil
• ⅓ cup lightly packed flat-leaf parsley, roughly chopped, plus extra for garnish
• ⅓ cup roughly chopped green onions, plus extra for garnish
• 2 Tbls. fresh lemon juice
• 2 tsp. Dijon mustard
• 2 cloves garlic, roughly chopped
• 3 celery stalks, chopped ;
• Fresh ground pepper to taste
• Optional: 4 hard boiled eggs, chopped

INGREDIENTS:

• 1 cup millet
• 2 cups water or broth
• 1 can chickpeas, drained & rinsed
• 1 package Trader Joe’s Misto Alla Griglia vegetables, defrosted and chopped (*see notes for options)
• Drizzle balsamic vinegar
• ½ cup crumbled feta cheese
• Optional additions: chopped olives, artichoke hearts, hemp seeds, crunchy chickpeas

INGREDIENTS:

• 4oz feta cheese in block form
• ¼ of a large watermelon, cubed into bite-sized pieces
• Mint leaves
• Balsamic vinegar or reduction
• skewers

INGREDIENTS:

• 1 cup cassava flour
• ½ tsp. sea salt
• 3 Tbls. melted coconut oil or avocado oil
• ½ cup + 2 Tbls. warm water

INGREDIENTS:

• 1 large bag of coleslaw mix (or ½ head green and ½ head red cabbage, chopped)
• ½ -1 bunch cilantro, chopped
• Juice of 2 limes
• 1-2 Tbls. rice vinegar
• 1 Tbls. olive oil
• 1 Tbls. taco seasoning

INGREDIENTS:

• 1 can black beans, drained and rinsed
• 1/3 cup water or bone broth
• ½ tsp. each onion powder, garlic powder, cumin, sea salt
• 1 Tbls. lime juice

INGREDIENTS:

BASE (choose 1)

• Homemade or store-bought tortillas
• Homemade or store-bought tortilla chips
• Rice
• Quinoa
• Cauliflower rice

PROTEIN (choose 1-2)

• Beans or homemade refried beans
• Grilled chicken
• Grilled or baked white fish (cod, tilapia, mahi mahi)
• Flank steak
• Vegan chorizo
• Shrimp
• Crumbled, sautéed tofu

FILLINGS (unlimited)

• Citrus slaw
• Roasted vegetable medley (zucchini, bell peppers, tomatoes, onions, mushrooms)
• Roasted corn
• Raw veggies (tomatoes, onion, lettuce, cabbage)

TOPPINGS (unlimited)

• Avocado or guacamole
• Cilantro
• Salsas or hot sauce
• Feta or shredded mozzarella cheese
• Jalapenos
• Limes
• Taco seasoning & sea salt

INGREDIENTS:

• Mini bell peppers

INGREDIENTS:

• 3oz tequila
• Juice of 2 oranges
• Juice of 2 limes
• 1 can sparkling water (lime or lemon flavored is even better!)
• Sea salt or smoky sea salt

INGREDIENTS:

• 5 pitted dates
• 5 Tbls. water
• ½ cup almond butter
• ½ cup neutral protein powder
• 1/3 cup almond flour
• 1 Tbls. cocoa powder
• ½ tsp. cinnamon
• ¼ tsp. salt

INGREDIENTS:

• 4 eggs
• ½ cup cottage cheese
• ¼ cup chopped roasted red bell pepper
• ¼ - ½ cup sautéed spinach
• ¼ cup feta cheese
• 1 Tbls. fresh or dried chives
• Sea salt & pepper

INGREDIENTS:

• 6-8 medium eggs, beaten
• ½ sweet potato, grated
• 2 cups spinach or kale leaves, chopped
• 1-2 medium zucchini, grated and liquid squeezed out
• 1 cup almond meal
• 1 tsp. baking powder
• 1 tsp. each sea salt and ground pepper
• Optional: nutritional yeast, favorite cheese, favorite seasonings, hot sauce, herbs

INGREDIENTS:

• ¼ cup almond or cashew flour
• 1 Tbls coconut flour
• ¼ tsp baking soda
• 1/8 tsp sea salt
• 1 egg
• ½ Tbls melted coconut oil or avocado oil
• 2 Tbls water

For the cinnamon raisin version:

• ¼ tsp cinnamon
• ½ Tbls maple syrup
• 1 ½ Tbls golden raisins

INGREDIENTS:

• 1 cup water or almond milk
• 1 egg
• 1 banana
• ¼ - ½ cup protein powder
• 1 cup chickpea flour
• 1 Tbls. baking powder
• 2 Tbls. arrowroot starch
• Cinnamon
• Coconut oil for pan
• Optional add-ins (1/4 cup each): chocolate chips, dried cranberries, fresh blueberries or raspberries, unsweetened coconut flakes, 1 tsp. vanilla, ¼ cup lemon juice, poppy seeds
• Toppings: Greek yogurt, berry chia syrup, fresh fruit, lemon zest

INGREDIENTS:

• 1 cup garbanzo bean flour
• ½ tsp. sea salt
• 1 tsp. baking powder
• 1 scant cup warm water
• ¼ cup ricotta cheese
• ¼ cup pesto
• ¼ cup sun-dried tomatoes
• 1 cup arugula
• Olive oil drizzle
• Dried basil, red pepper flakes & sea salt to finish

INGREDIENTS:

• 1 cup (dry) quinoa
• 2 cups chicken or vegetable stock
• 2 (14-ounce) jars pizza sauce
• 2 cups (8 ounces) shredded Mozzarella cheese
• 2-3 cups of your favorite pizza toppings (pepperonis, diced green peppers, diced button mushrooms, thinly-sliced red onions, zucchini, etc.)
• optional toppings: grated Parmesan cheese, crushed red peppers

INGREDIENTS:

• 1 frozen Cauliflower Pizza Crust
• ½ - ¾ jar Red Pepper Spread
• ½ - ¾ bag Quattro Formaggio shredded cheese
• 1 bag Misto Alla Griglia frozen vegetables
• Handful chopped fresh basil
• Fresh cracked pepper to taste
• Optional toppings: feta cheese, pizza seasoning ***All ingredients are from Trader Joe’s

INGREDIENTS:

• 1 ½ cups raw cashews
• 1-2 Tbls. nutritional yeast (or more to taste)
• 2 Tbls. lemon juice
• ½ - 1 tsp. sea salt
• ½ - 1 tsp. garlic powder
• ½ - 1 cup water

INGREDIENTS:

• 2 medium zucchini, sliced into ¼” circles
• ¾ tsp. garlic powder
• ¾ tsp. dried basil or pizza seasoning
• ¼ tsp. sea salt
• ½ cup favorite pizza sauce
• 18-20 slices of pepperoni or salami
• 1 cup shredded mozzarella cheese

INGREDIENTS:

• ½ cup thinly sliced radishes
• ¼ cup apple cider vinegar or rice vinegar
• 2 tsp sea salt
• 1 cucumber, chopped
• 1 8oz package soba noodles
• ⅓ cup creamy almond butter 
• 2 Tbls sesame oil
• 2 Tbls tamari sauce
• 2 cups sprouts or microgreens
• Optional Protein: diced tofu or edamame & sesame seeds

INGREDIENTS:

• 4 ripe peaches, halved & pits removed
• 2 tbls coconut oil, melted 
• 1 cup ricotta cheese
• 1 tsp cinnamon
• Raw honey or allulose to taste, optional
  Mint leaves to garnish

INGREDIENTS:

• 8-12 large lettuce leaves (red or green leaf works well)
• 1 can wild salmon, drained
• ¼ cup hummus or plain Greek yogurt 
• 1 stalk celery, finely chopped
• 2 Tbls finely chopped onion
• 1 Tbls lemon juice
• Salt & pepper to taste
• ½ large avocado, sliced
• 1 medium tomato, sliced thin

INGREDIENTS:

• 1 stick unsalted, pasture-raised/grass-fed butter

Lemon-Tarragon

• 2 Tbls lemon zest
• 2 tsp tarragon or rosemary
• ¼ tsp sea salt

Buffalo-Cheese

• 1 Tbls hot sauce
• 1oz feta cheese
• 2 Tbls chives
• ¼ tsp sea salt

Thai Basil

• 2 Tbls lime zest
• 1 Tbls basil
• Pinch chili flakes
• ¼ tsp sea salt

Garlic-Thyme

• 2 tsp garlic powder
• 1 Tbls thyme
• ¼ tsp sea salt

Bloody Mary

• 3-4 chopped sun-dried tomatoes
• 2 tsp horseradish
• ¼ tsp celery salt

INGREDIENTS:

• 1 cup almond flour   
• 3 Tbls sesame seeds    
• ¼ tsp. baking soda    
• ¼ tsp. salt   
• ⅛ tsp. pepper   
• 1 large egg, beaten   
• Optional flavorings: Everything But the Bagel seasoning, smoked paprika, or go sweet by swapping out pepper for cinnamon! 

INGREDIENTS:

• 4 Tbls golden raisins (or regular raisins work too)
• 4 Tbls balsamic vinegar
• 6 Tbls ricotta cheese or medium-firm tofu
• 4 Tbls chopped parsley
• 4 Tbls chopped basil
• ½ cup Tbls butter beans or cannellini beans
• 1 jar roasted red bell peppers, drained
• Salt & pepper to taste
• Topping of feta cheese sprinkles, optional

INGREDIENTS:

• Mini bell peppers

INGREDIENTS:

• 4 slices of cucumber, diced   
• 5-6 mint leaves + sprig for garnish   
• 2 lime wedges, divided     
• ½-1 tsp sugar, optional     
• ¼-½ cup lime juice, based on preference   
• Club soda or lime-flavored sparkling water 

INGREDIENTS:

• 1 large cucumber (look for one that is fairly straight)     
• ¼ cup hummus     
• ¼ cup feta or farmer’s cheese or ricotta    
• ¼ cup chopped kalamata olives     
• ¼ cup sun-dried tomatoes   
• Sprig of dill or basil leaf for garnish   
• Lemon juice & cracked pepper or dried oregano for garnish 

INGREDIENTS:

• 1 cup pitted olives
•  clove garlic, smashed     
• ¼-½ cup sun-dried tomatoes (not packed in oil)
• ¼ cup basil leaves (or more to taste)   
• 1 Tbls olive oil   
• 1-2 Tbls lemon juice   
• Salt & Pepper optional 

INGREDIENTS:

• ¼ cup balsamic vinegar   
• 2 Tbls tamari sauce   
• 2 Tbls. avocado oil   
• 1 Tbls. Dijon mustard   
• 1 tsp. garlic powder   
• Salt & pepper   
• 1 8oz block tempeh, cut into slices or cubes 

INGREDIENTS:

• ½ cup chopped walnuts     
• ½ cup ground flaxseed     
• ½ cup veggie or bone broth   
• 1½ cup lentils    
• ¼ cup nutritional yeast   
• Favorite Italian herb seasonings to taste   
• Avocado oil spray to cook 

INGREDIENTS:

• 1 large bunch asparagus   
• 3 Tbls. avocado oil separated   
• 1 small very ripe avocado, peeled and chopped   
• 2 tsp. lemon juice   
• 1/3 cup warm water   
• Sea salt & pepper   
• Optional add-ins: 1 Tbls nutritional yeast,   tsp cayenne pepper or 1 clove garlic 

INGREDIENTS:

• ½ cup Goji berries 
• 2 cups hot water
• To serve: Frozen blueberries, sparkling water, mint leaves 

INGREDIENTS:

• 1 cup favorite milk 
• ½ cup plain yogurt 
• 5 Tbls chia seeds 
• Zest of 1 lemon 
• Juice of 1 lemon 
• 3 Tbls date syrup 
• 1 tsp vanilla extract 
• ½ tsp turmeric 
• Topping Options: coconut whip, unsweetened coconut flakes, lemon zest, chopped walnuts or pistachios, blueberries 

INGREDIENTS:

• 3 cups sugar snap peas 
• 2 cups peas 
• 2 cups thinly sliced radishes 
• 2 cups arugula or watercress 
• ½ cup chopped mint 
• ¼ cup lemon juice 
• ¼ cup red wine vinegar 
• ¼ cup olive oil or flaxseed oil 
• 1 Tbls Dijon mustard 
• 2 Tbls shallot, minced 
• ½ lemon, zested 
• 4-6 oz shredded parmesan cheese, optional 
• ¼ cup pistachios, pine nuts or slivered almonds

INGREDIENTS:

• 1 large tortilla (Ezekiel sprouted tortillas work great for these!) 
• ¼ cup homemade pesto* 
• 2-3 Tbls ricotta cheese or cashew ricotta 
• ¼ sweet onion, roasted 
• 2-3 shitake or oyster mushrooms, sliced & roasted 
• 5-6 cherry tomatoes, sliced 
• 3-4 Kalamata (or favorite) olives, sliced 
• Handful arugula (optional), tossed with a little oil 
• Serve with: drizzle flaxseed oil, drizzle balsamic vinegar, fresh basil, sea salt 

INGREDIENTS:

• 1 can chickpeas, drained & rinsed 
• Juice of ½ lemon 
• ¼ cup hummus, mayo or favorite spread 
• ¼ cup diced celery 
• ¼ cup diced onion 
• ½ tsp garlic powder 
• Sea salt & pepper to taste 
• Dash cayenne or smoked paprika 
• Optional add-ins: relish or dill sauerkraut, hemp seeds 

INGREDIENTS:

• ½ cup cashew cream* 
• 1 Tbls apple cider vinegar 
• 2 ½ cups almond flour or Tigernut flour 
• ¼ cup pepitas 
• ½ cup sunflower seeds 
• ¼ cup chia seeds 
• ¼ cup arrowroot starch 
• 2 ½ tsp baking powder 
• ½ tsp baking soda 
• 2 ½ tsp sea salt, divided 
• 3 eggs (or flax eggs) 
• 2 Tbls olive oil 
• 2 Tbls sesame seeds 

INGREDIENTS:

• 1 cup raw sunflower seeds, soaked overnight 
• ¼ cup tahini 
• 1 clove garlic, minced 
• 2 tsp olive oil 
• 2 Tbls fresh dill 
• 1-2 Tbls lemon juice 
• ¼ tsp turmeric (optional for color) 
• 1 tsp sea salt 
• Dippers: cucumber, bell pepper, crackers 

INGREDIENTS:

• 2 cassava tortillas 
• 1 avocado 
• ½ cup hummus 
• 1 cup sauteed bell peppers & onions 
• To serve: hot sauce, salsa, cilantro, lime, pico de gallo 

INGREDIENTS:

For the Crust:

• 2 cups ground cashews (or other nut flour) 
• 2 Tablespoons coconut oil, melted 
• 1 Tbsp coconut sugar
• ¼ tsp salt 

For the Ganache:

• 1 cup coconut milk, full-fat
• 12 oz bittersweet chocolate, finely chopped 

INGREDIENTS:

• 1/3 cup unsweetened cocoa powder
• ¼ cup coconut sugar
• 3 Tbls. chili powder
• 2 Tbls. sea salt
• 2 Tbls. onion powder
• 2 Tbls. garlic powder
• 1 Tbls. oregano
• 1 Tbls. dried mustard
• 2 tsp. dried ginger
• 2 tsp. cinnamon
• 1 tsp. allspice
• Optional: 1-2 Tbls. coffee grounds

INGREDIENTS:

• 3lbs. chicken thighs
• 1 28oz can diced tomatoes
• 1 onion, diced
• 3 cloves garlic, peeled
• 3 dried ancho chilis, seeds & stems removed
• 3 Tbls cocoa powder
• 1 Tbls coconut sugar
• ¼ cup raisins
• ¼ cup almond butter
• 2 Tbls. avocado oil
• 2 tsp cumin
• 1 tsp sea salt
• ½ tsp chipotle or chili powder
• 1 tsp cinnamon

INGREDIENTS:

• 1 frozen banana 
• 1 cup favorite unsweetened milk 
• ½ cup frozen mixed berries &/or cherries 
• ½ cup roasted beets 
• ¼ cup cauliflower rice (optional) 
• 1 Tbls chia seeds or flax seeds 
• 2 Tbls cocoa or cacao powder 
• 1 serving collagen protein powder 

INGREDIENTS:

• 1 cucumber, sliced
• 1 avocado
• ½ lime
• 6oz smoked salmon
• Toppings: chives or dill, capers, cracked pepper

INGREDIENTS:

• 1 large sweet potato, shredded (1 ½ cups)
• 1 apple, shredded & juices squeezed out
• 1 zucchini, shredded & juices squeezed out
• 2 Tbls coconut or avocado oil, divided
• ¼ tsp sea salt
• 2 tsp. cinnamon
• ½ tsp. nutmeg
• 2 eggs
• ½ cup coconut milk
• ¼ cup chopped pecans or walnuts
• Toppings: Sweet (steamed apple chunks, raisins & coconut cream) or
  Savory (poached or scrambled egg, avocado slices & cilantro)

INGREDIENTS:

• 1 Tbls avocado oil
• 1 lb chicken sausage, sliced into rounds (Applegate is a great brand)
• ½ tsp crushed red pepper flakes
• 4 medium yellow potatoes, diced
• 1 onion, diced
• 4 cloves garlic, minced
• 4 cups favorite broth
• ½ bunch kale, chopped into pieces (~4 cups)
• 1 can coconut milk
• Salt & pepper to taste

INGREDIENTS:

• 4-6 big pieces Green-leaf or Boston leaf lettuce
• ¼ cup Spread or Sauce
  • Hummus, Pesto, Mayo, Guac, Mustard, Red Pepper Spread, Artichoke Antipasto, cashew cheese sauce
• 3-4oz Protein:
  • Meat: shredded chicken, turkey breast, hard boiled eggs, deli meat, tuna or canned salmon, flank steak
  • Cheese: shredded parmesan or pepper jack, sliced mozzarella, feta, vegan options
  • Vegetarian: tofu, tempeh, beans or mashed beans, falafel
• ¼ - ½ cup Veggies
  • Cucumber slices, tomato slices, raw or roasted bell pepper, sprouts, sliced cabbage, kimchi or kraut, onion slices
• Toppings: avocado, pepperoncini, pickles, cilantro, dill

INGREDIENTS:

• 1 Tbls sesame oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp chopped ginger
• 2 Tbls red curry pasta
• ½ tsp turmeric
• 1 can pumpkin puree
• 1 bell pepper, diced
• 2 carrots, diced
• 1 head cauliflower, diced or riced
• 1-2 cups broth
• 2 Tbls coconut aminos or soy sauce
• 1 can coconut milk
• 1.5 lb cooked chicken, diced or shredded
• Lime, sea salt & cilantro to taste

INGREDIENTS:

• 2 cups cubed butternut squash
• 1 Tbls olive oil
• 2 boxes favorite legume pasta, cooked
• 1 cup broth
• 1 can pureed butternut squash
• 1 tsp onion powder
• 1 tsp garlic powder
• ½ cup breadcrumbs (or crushed roasted chickpeas)
• 2 Tbls. grated parmesan cheese
• 1 Tbls. grass fed butter
• ¼ onion, diced
• ¼ cup flour or arrowroot starch
• 2 cups favorite milk
• 1 cup shredded cheese

INGREDIENTS:

• 2 cups cottage cheese
• 1 cup pumpkin puree
• 1 tsp pumpkin pie spice
• 2 Tbls date syrup or honey or maple syrup
• Topping Ideas: chopped nuts, whipped cream, pepitas, graham crackers, granola

INGREDIENTS:

• 2 cups rolled oats
• ½ cup chia seeds
• 1 tsp baking powder
• 1 tsp. cinnamon
• ½ tsp. nutmeg
• ½ cup plain kefir or plain yogurt
• 3 eggs
• 1 ½ cup milk of choice
• 2 tsp. vanilla or almond extract
• 1 cup favorite berries (fresh or frozen) + extra for topping
• Optional Sweetener: 3 Tbls. Allulose or raw honey; OR 1 mashed banana
• Optional Additional Protein: 2 scoops plain or unsweetened vanilla collagen powder
• Topping Ideas: melted ghee, ricotta cheese, additional yogurt, unsweetened coconut flakes, crushed nuts, whipped cream, sweetener of choice, nut butter

INGREDIENTS:

• 2 cups shredded cooked chicken
• 1 ½ cups black beans
• 2 bell peppers, thinly sliced
• 1 onion, thinly sliced
• Tbls avocado oil
• 1-2 tsp. taco seasoning
• 1 jar favorite tomatillo salsa
• 2 cups shredded cheese
• 9 corn tortillas or other small tortilla
• Olive oil spray
• Topping Ideas: sour cream or plain Greek yogurt, salsa or hot sauce, cilantro, pickled onions, avocado, feta cheese

INGREDIENTS:

• 1 cup cottage cheese
• 1 cup chopped strawberries (fresh or defrosted) + 3-4 additional whole berries
• 2 Tbls. Allulose, liquid monkfruit or date syrup
• ½ tsp. vanilla or almond extract
• ¼ cup chopped dark chocolate bar or dark chocolate chips

INGREDIENTS:

• 1 cup coconut water
• 2-3 Tbls. Lime juice
• 1/3 cup water
• 1 tsp. allulose or raw honey
• Heavy pinch sea salt