1 banana, peeled and very ripe, cut into chunks
1 cup fresh berries; strawberries, blueberries, blackberries, or your favorite
1/2 cup frozen blueberries
2 Tablespoons pure maple syrup
1 teaspoon vanilla extract
1/4 cup chia seeds
Place banana, berry blend and frozen blueberries, maple syrup and vanilla in a high-powered blender.
Blend on high until smooth; approximately 45 seconds.
Transfer mixture to a wide-mouth Mason jar and stir in chia seeds, making sure seeds are mixed throughly into the mixture.
Cover jar and refrigerate for 1 -2 hours, or overnight, until mixture has solidified into a pudding-like consistency.
Inspired by a recipe found in the Costco Connection
1 banana, medium ripe, mashed
2 cups non-dairy milk, like almond
3 cups rolled oats
1 1/2 teaspoons ground cinnamon
1 teaspoon baking powder
1/2 teaspoon sea salt
2 teaspoons vanilla extract
2 cups blueberries
1/4 brown sugar
Preheat oven to 350°F.
In a large mixing bowl, whisk mashed banana and milk until smooth.
Mix in remaining ingredients until well combined.
Divide oatmeal mixture into 12 muffin cups (for larger muffins, use 6 cup muffin tin)
Bake 25 minutes, until firm.
Cool muffins in tin before removing them.
6 or 12 Muffins
Options: may mix in chocolate chips and/or nuts before baking.
Inspired by a recipe from Costco
1 medium yellow onion, thinly sliced
1 tablespoon ground flaxseed
2 pinches sea salt
2 pinches black pepper
24 ounces fresh green beans, trimmed and cut into bite-size pieces (8 cups)
1 tablespoon sliced almonds
CHUNKY MUSHROOM GRAVY
1 yellow onion, cut into ½-inch dice (2 cups)
16 ounces mushrooms, sliced (8 cups)
6 cloves garlic, minced
⅓ cup oat flour
2 cups low-sodium vegetable broth
2 tablespoons white wine vinegar
1 tablespoon Italian seasoning
Sea salt and freshly ground black pepper, to taste
Preheat oven to 350°F.
Line a baking sheet with parchment paper.
In a mixing bowl, combine thinly sliced onion, flaxseed, salt, and pepper.
Mix well to coat onions; let sit for 5 minutes.
Spread onions on prepared sheet and bake 15 minutes until lightly brown around the edges.
Meanwhile, place green beans in a steamer basket in a large saucepan.
Add water to just below basket.
Bring to boiling.
Steam, covered, about 10 minutes or until tender.
Remove from heat and transfer beans to a 2½-qt. baking dish.
To make gravy, combine diced onion, mushrooms, and garlic in a saucepan over medium heat.
Cover pan and cook, stirring occasionally, for 7 to 10 minutes or until onions start to turn translucent.
The mushrooms will release enough liquid to keep the vegetables from sticking to the pan.
In a medium bowl, whisk together oat flour, broth, vinegar, and Italian seasoning; season with salt and pepper.
Add broth mixture to mushroom mixture; cook for 3 to 5 minutes more, or until gravy thickens.
Transfer half of gravy to a blender.
Purée until smooth.
Return puréed mixture to saucepan and stir well.
Pour the gravy over the green beans in the casserole dish.
Scatter browned onions and almonds over the top.
Bake about 20 minutes or until heated through.
Makes 8 cups
Note: For less crunchy green beans, steam approximately 15 minutes. I substituted unbleached flour for the oat flour.
A recipe inspired from forksoverknives.com
1/3 cup water
2 tablespoons unsweetened cocoa powder
3 cups almond milk, or other non-dairy milk
3/4 cup vegan or semisweet chocolate chips
1 tablespoon sugar, more to taste
1/4 teaspoon freshly grated nutmeg, additional nutmeg for garnish, if desired
In a medium saucepan, bring the water to a simmer.
Add the cocoa and whisk until mostly smooth.
Add milk and bring to a simmer.
Whisk until all the cocoa lumps are dissolved.
Add chocolate chips and sugar and whisk well, until the chocolate is melted and the mixture is smooth.
Whisk in nutmeg.
Top with marshmallows and grate some nutmeg on top.
Note: Inspired by a recipe on today show.com
2 cups almond milk (or other non-dairy milk)
2 cups medium shell macaroni
Sea salt and freshly ground pepper
1 head cauliflower, cut into small florets
2 tablespoons unsalted butter
1 1/2 cups shredded cheddar cheese
1 cup shredded mozzarella cheese
1 cup shredded or grated Parmesan cheese
2 teaspoons Dijon mustard
Spray 11″x7″ baking dish with nonstick oil.
Cook macaroni in salted boiling water for 6 minutes.
Drain macaroni and set aside.
Heat milk in large saucepan.
Add the cooked macaroni shells and cauliflower florets.
Season well with salt and pepper.
Cook for 3-5 minutes, until cauliflower and macaroni are tender and sauce is thickened.
Add butter, cheddar and mozzarella cheeses and mustard.
Stir and cook over low heat until cheese has melted.
Pour macaroni mixture into prepared baking dish.
Top with Parmesan cheese and paprika (can add more cheddar cheese, if desired).
Place casserole in the upper third of over to brown (watch carefully).
Remove from oven.
Ready to dig in…
Serves 4 – 6
Note: To make this a vegan dish, use plant-based butter and non-dairy cheeses.
Nonstick cooking spray
1 large unpeeled eggplant
1 to 2 tablespoons olive oil
Sea salt and freshly ground black pepper
3/4 cups marinara sauce, store-bought or homemade
3/4 cup shredded mozzarella cheese
1/4 cup shredded or grated Parmesan cheese
Preheat oven to 400°
Line baking sheet with parchment paper.
Spray with nonstick cooking spray.
Cut off and discard both ends of the eggplant.
Slice eggplant into 1/2 inch thick rounds.
Arrange slices in a single layer on baking sheet.
Brush tops of slices with olive oil and sprinkle with salt and pepper.
Bake for 20 minutes, or until eggplant is soft and golden brown.
Remove from oven.
Top each slice with approximately 1 tablespoon marinara sauce and 1 tablespoon mozzarella cheese.
Sprinkle slices with the Parmesan cheese.
Bake for 5 – 10 minutes, or until the cheese is hot and bubbly.
Note: Substitute the cheeses for non-dairy ones to make this vegan.
Inspired by a recipe from Joy Bauer, MS, RDN
1 yellow onion, chopped
1 large pepper, yellow, red, orange or green, chopped
1 1/2 Tablespoons chili powder
1/2 tablespoon dried oregano
1 teaspoon ground cumin
2 cloves garlic, minced
15 ounce can, pinto beans, rinsed and drained
15 ounce can diced tomatoes, undrained
2 cups vegetable stock
Sea salt, to taste
Freshly ground pepper, to taste
Cooked quinoa, rice, or pasta (optional)
In a Dutch oven, cook onions and peppers over medium heat, until softened 5 minutes, or until softened.
Add water, 1 to 2 Tablespoons at a time, as needed to prevent sticking.
Stir in chili powder through garlic.
Cook 1 minute.
Add beans through vegetable stock.
Bring just to boiling over medium-high heat.
Simmer, partially covered, 20 minutes or until mixture is slightly thickened.
Season with salt and black pepper, if desired.
Can be served as a soup.
Or served over cooked quinoa, rice or pasta for an extra-hearty meal.
Makes 7 cups
Inspired by a recipe from Forks Over Knives by Chef Del Sroufe
1 large butternut squash (approximately 3 lbs.)
1 Tablespoon extra-virgin olive oil
2 Tablespoons unsalted butter, cut into pieces*
Fresh sage or oregano leaves, about 6 sage leaves or oregano leaves from 2 stems (can substitute with 1 teaspoon dry herbs)
2 garlic cloves, crushed
1 Tablespoon fresh lemon juice
Salt and pepper to taste
Cut neck off from squash.
Resting squash on its base, may have to slice 1/2 inch off bottom, cut squash lengthwise in half, creating two steaks.
Heat oil in large heavy skillet (cast iron is great) over medium heat.
Cook squash steaks, turning every 3 minutes, until browned on both sides and fork-tender, approximately 15 minutes.
Add butter, herbs and garlic, tilting pan to pool the butter on one side.
Use large spoon to continually baste steaks with butter.
Baste until butter is no longer bubbling, approximately 1 minute.
Remove from heat.
Stir in lemon juice; season with salt and pepper.
*Note: can substitute with non-dairy butter
Inspired by a recipe from Bon Appetit
4 Japanese Eggplants, cut in half lengthwise
1/4 cup good quality olive oil, divided
3/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
3/4 – 1 cup marinara sauce
1 cup crumbled feta cheese
1/2 cup tortilla chips, finely crushed
1/4 cup grated Parmesan cheese
1 pinch crushed red pepper flakes
Torn fresh basil leaves, garnish
Preheat oven to 400°
On a rimmed baking sheet fitted with parchment paper, place the halved eggplants cut side up.
Rub them with 2 tablespoons olive oil; season with salt and pepper.
Roast them for approximately 15 minutes, or until tender.
Remove eggplants from the oven.
Divide marinara sauce evenly over each eggplant half.
Sprinkle with feta cheese.
In a small bowl, mix together crushed tortilla chips, Parmesan cheese, red pepper flakes, and remaining 2 tablespoons olive oil.
Top eggplant halves with the crumb mixture.
Return to oven and bake for approximately 12-15 minutes, until brown and bubbly.
Garnish with basil leaves.
For Vegans, substitute the cheese for non-dairy cheese
Inspired by a recipe from Giada De Laurentiis
1/2 cup non-dairy butter, softened
1/2 cup sugar (plus more for topping)
1/4 cup brown sugar
1 tsp pure vanilla extract
1/4 cup pumpkin puree
1 1/2 cups unbleached all-purpose flour
1/2 Tablespoon cornstarch or potato starch
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 teaspoon ground cloves
1/4 teaspoon ground nutmeg, grate fresh, if available
3/4 teaspoon ground cinnamon
1 Tablespoon unsweetened almond milk (or other non-dairy milk)
Preheat oven to 350°
Add softened butter to food processor; blend until smooth.
Add sugar, brown sugar and vanilla and blend until fully incorporated.
Add pumpkin and mix.
Sift dry ingredients into a mixing bowl.
Add to pumpkin mixture.
Mix until incorporated, being careful not to over mix.
Add almond milk and mix until a soft dough is formed.
Freeze dough for 15 minutes, or refrigerate for 30 minutes (or chill overnight).
Scoop out heaping 1 Tbsp amounts of dough and roll into balls.
Place on a baking sheet, fitted with parchment paper, 2 inches apart to allow for spreading.
Dip a glass into sugar and then gently smash the cookie ball down into a disc.
Bake on the center rack for 10-12 minutes or until slightly golden brown.
Let rest on pan for a few minutes.
Then transfer to a cooling rack to cool completely.
Makes 22 cookies
Inspired by the Minimalist Baker