Veggie-Packed “Spaghettio’s”

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(Yields 4-6 servings total)

This recipe is in collaboration with the local Nashville company, Mr Aaron’s Goods!

Ingredients

  • 2 tbsp olive oil
  • 1 yellow onion, diced
  • 4 garlic cloves, minced
  • 1-10 oz package of cremini mushrooms, diced
  • 1 eggplant, diced small
  • 2 tbsp tomato paste
  • 1 tsp oregano
  • 1/2 tsp red pepper flakes
  • 1/2 cup red wine
  • 1/4 cup balsamic vinegar
  • 1 28 oz Can San Marzano tomatoes, including their juices
  • 1 package Mr Aaron’s Goods spaghettios
  • Fresh parsley or basil for serving
  • Salt and pepper to taste

Directions

  1. In a large deep saute pan, heat the olive oil over medium high heat. Add onion and garlic and cook until softened, about 4-5 minutes.
  2. Add eggplant and mushrooms. Cook for 10-12 minutes, stirring occasionally.
  3. Add the tomato pasta and stir. Cook for one minute.
  4. Add the oregano and red pepper flakes. Stir and cook for 30 seconds.
  5. Add red wine; cook until most of the wine has been absorbed.
  6. Add the balsamic vinegar and tomatoes. Break apart tomatoes using spoon or fork. Bring to a boil then reduce heat to low. Cover and cook for 15-20 minutes.
  7. While the sauce is cooking, make the pasta. Bring a large pot of water to a boil.
  8. Cook the pasta according to package direction.
  9. Drain the pasta and add it to the tomato sauce. Toss to combine.
  10. Taste and add salt or pepper if needed/desired.
  11. Serve with fresh herbs.

Lentil Stew

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(Yields 8 servings; 218 kcal, 35.3g carb, 4g fat, 11.2 g protein per serving)

Ingredients

  • 1 1/2 cup lentils, any color
  • 1 red or yellow pepper cut into 1-in cubes
  • 2 medium russet potatoes, cubed
  • 2 unpeeled carrots, cut in 1/3-in pieces
  • 2 stalks celery, chopped into 1-in pieces
  • 1 small yellow onion
  • 1/4 cup soy sauce (coconut aminos for GF)
  • 6 cups water
  • 1/2 tsp black pepper
  • 1 bay leaf
  • 2 tbs olive oil
  • 1 tsp ground ginger
  • 1 tsp turmeric
  • 1 tsp cumin
  • Salt and pepper to taste

Directions

  1. Combine lentils, bell pepper, potatoes, carrots, celery, onion, soy sauce, and water in a large pot. Cover and bring to a boil, then reduce to a simmer for 45 minutes.
  2. Warm olive oil in a small saucepan over medium heat, 1 to 2 minutes. Remove from heat and stir in ginger, turmeric, and cinnamon.
  3. Once stew is done cooking, add spiced oil. Season with salt and pepper. Serve with fresh baked bread or cornbread.

Red Curry Tofu

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(Yields 4 servings; 417 kcal, 18.7g carb, 33.2g fat, 11.3 g protein per serving)

Ingredients

  • 1 small red bell pepper, diced
  • 1 head broccoli, chopped into florets
  • 2 tsp olive or vegetable oil
  • 1/2 or 1 (14oz) block extra firm tofu, drained and pressed
  • 1/2 cup red Thai curry paste
  • 1 cup full-fat unsweetened coconut milk
  • 1 tbsp soy sauce
  • Salt to taste

Directions

  1. Chop red bell pepper and broccoli. Chop tofu into cubes or slabs.
  2. In a large pan, heat oil. Add red Thai curry paste and heat until fragrant, about 2 minutes over medium heat.
  3. Add tofu to pan and stir with curry paste. Continue cooking another minute.
  4. Add soy sauce and 1/2 of the coconut milk. Stir to combine. Simmer on low or medium-low for 8 minutes.
  5. Add broccoli and red bell pepper. Add in remaining coconut milk. Stir to combine. Season with salt. Simmer for 5 minutes.
  6. Serve over rice or rice noodles.

Greek Yogurt and Oatmeal Muffins

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(Yields: 12 servings; 324 kcal, 11.9g fat, 47.7g carb, 7.9g protein per serving)

Ingredients

MUFFIN INGREDIENTS:

1 cup all purpose or whole wheat flour
1.5 cups old fashioned oats
1.5 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1/4 cup vegetable oil
1/2 cup dark brown sugar
2 eggs
1 tbs vanilla extract
1 cup plain Greek yogurt
1 cup dark chocolate chunks or chips

STREUSEL TOPPING:


2 tbs vegetable oil
1/3 cup dark brown sugar
1/2 cup old fashioned oats
1/3 cup semi-sweet chocolate chips

Directions

  1. Preheat oven to 350. Prepare a 12-cup muffin pan with cooking spray or paper cups.
  2. In a large bowl, stir together the flour, oats, baking powder, baking soda, salt, and cinnamon.
  3. In a medium bowl, whisk together oil, brown sugar, eggs, vanilla, and yoghurt. Stir wet ingredients into dry ingredients. Fold in dark chocolate chips.
  4. In a third small bowl, stir together streusel ingredients.
  5. Divide batter evenly between the muffin pan, filling each about 3/4 full. Spoon streusel topping over batter.
  6. Baking for 15-20 minutes or until muffins turn golden brown and streusel is crisp. Let cool 10-15 minutes before removing to a wire rack.

Lemon and Soy Tofu

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(Yields: 4 servings; 79 kcal, 4.2g fat, 3.2g carb, 9g protein)

Ingredients

  • 1 (14 oz) block Extra Firm tofu
  • 3 tbs soy sauce
  • 2 tbs lemon juice
  • 1/2 tsp garlic powder
  • 1/2 tsp thyme
  • 1/4 tsp black pepper

Directions

  1. Preheat oven to 400 and line a baking sheet with parchment paper. Remove tofu from package and place on a layer of paper towels on a cutting board. Layer 2-3 more paper towels over the tofu and place a heavy object on top to press. Let press for half an hour.
  2. In the meantime, combine soy sauce, lemon juice, garlic powder, thyme, and black pepper in a shallow dish. Stir to combine.
  3. Once tofu has pressed, cut into slabs or cubes and layer in the dish with the sauce. Cover the tofu with the sauce and marinate for 30 minutes, stirring halfway through.
  4. Spread tofu out on the baking sheet in a single layer. Do not discard any leftover marinade. Bake tofu for 15 minutes.
  5. After 15 minutes, remove tofu from oven and carefully flip each piece to the other side. Then, spoon any leftover marinade over the tofu and return to the oven for 15-25 minutes, until your desired level of crispness.
  6. Serve in salads, in a wrap, or with stir-fry!

Cowboy Caviar

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(Yields 6 cups of dip)

Ingredients

  • 3 tablespoons olive oil
  • Zest of 1 lime
  • Juice of 1 lime
  • 1 teaspoon salt
  • 1 teaspoon ground cumin
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon ground black pepper
  • 1 (15-ounce) can black-eyed peas, drained and rinsed
  • 1 (15-ounce) can black beans, drained and rinsed
  • 4 cloves garlic, minced
  • 2 medium Roma tomatoes, diced
  • 1 medium orange bell pepper, seeded and diced
  • 1/2 medium jalapeño pepper, seeded and minced (optional)
  • 1/4 medium red onion, diced
  • 1 1/2 cup fresh or thawed frozen corn kernels
  • Chopped fresh cilantro for garnish

Directions

  1. Place olive oil, lime zest, lime juice, salt, cumin, chili powder, oregano, and black pepper in a large bowl and whisk until combined.
  2. Combine black-eyed peas, black beans, garlic, tomatoes, bell pepper, jalapeño pepper, red onion, and corn in the same large bowl and mix to combine.
  3. Put dish in refrigerator and let sit for at least an hour.
  4. Garnish with chopped cilantro when ready to serve.
  5. Serve with tortilla chips, as a salad, with a fried egg, or in tacos!

Lentil Dahl

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(Yields 6 servings; 322 kcal, 38.6 g carb, 12.3 fat, 16.6 g pro per serving)

Ingredients

  • 1 1/2 cup red lentils (or other color)
  • 1 large carrot, chopped
  • 1 red or orange bell pepper, chopped
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 1/2 tbs vegetable oil
  • 3 cups vegetable broth or water
  • 1 cup coconut milk
  • 1 1/2 tsp ground cumin
  • 1 tbsp curry powder
  • 1/2 tbsp chili powder
  • 2 tsp sugar or sweetener of choice
  • 1 tsp paprika
  • Salt and pepper to taste

Directions

  1. Heat oil in a large pot. Add in onion and sauté for 3-4 minutes over medium heat. Add garlic, carrot, and bell pepper and cook for an additional minute.
  2. Add vegetable broth or water, spices, sweetener, and lentils to the pot. Bring to a boil then simmer for 20 minutes with lid ajar. 
  3. Add coconut milk to the pot and stir to combine. Cook for 5 more minutes or until desired thickness is reached.
  4. Add salt and pepper to taste.
  5. Serve over rice, with naan, or with potatoes

Buffalo Cauliflower Dip

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(Yields 8 servings; 180 kcal, 6.5 g carb, 11.1 fat, 13.6 g pro per serving)

Ingredients

  • 1 head cauliflower, chopped into florets
  • 1.5 tbs olive oil
  • Salt and pepper
  • 4 oz cream cheese
  • 1 cup plain Greek yogurt
  • 1/2 cup Frank’s Hot Sauce or other favorite Buffalo / hot size
  • 1/2 cup shredded cheddar cheese + more for topping
  • 1 tbs ranch dressing seasoning
  • Shredded mozzarella cheese for topping
  • Optional: blue cheese and sliced green onion

Directions

  1. Preheat oven to 450 and line a baking sheet with parchment paper.
  2. Chop washed cauliflower into florets. They don’t need to be super small or perfect, because you’ll chop them again later. Toss with olive oil and salt and pepper. Place on baking sheet and roast for 15-20 minutes.
  3. In the mean time, combine cream cheese, Greek yogurt, 1/2 cup shredded cheddar, Frank’s hot sauce, and ranch seasoning in a large bowl.
  4. After cauliflower has roasted, carefully transfer to cutting board and chop further while still warm. Leave some large bites for texture.
  5. Add cauliflower to bowl of other ingredients and combine. The heat from the roasted cauliflower will help melt and combine the other ingredients.
  6. Pour mixture into a baking dish. Sprinkle cheddar and mozzarella cheese on top. Add optional blue cheese if desired. Bake for 25-30 minutes. Top with sliced green onion, if desired.
  7. Serve warm with celery, tortilla chips, or other veggies!
  8. *Alternatively to stirring, you can combine all roasted cauliflower and other ingredients into a food processor and pulse until smooth. This will give a smoother, creamier texture than leaving the florets in tact.

Jalapeno Cheddar Bread

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(Yields 10 servings or slices; 259 kcal, 35 g carb, 8.2 fat, 10.7 g pro per serving)

Ingredients

  • 3 cups bread flour OR all purpose flour (will be a denser loaf)
  • 1.5 tsp salt
  • 1/2 tsp instant yeast
  • 2 cups shredded cheddar cheese, divided
  • 1 large jalapeño, seeded and sliced OR 1/2 cup jalapeño slices from jar
  • 1.5 cups water, room temperature

Directions

  1.  Add flour to a large mixing bowl. Measure yeast and add to one side of the bowl. Measure salt and add it to the opposite side of the bowl.
  2. Using a wooden spoon, stir the yeast into the flour on its side of the bowl, and then stir the salt into the flour on its side. This is done to prevent the salt from mixing directly with the yeast. Once they’ve been stirred individually, give the whole mixture a few stirs to combine.
  3. Add the shredded cheese and jalapeño slices to the flour mixture and stir to combine.
  4. Add the room temperature water to the flour mixture and stir to combine.
  5. Cover the bowl with plastic wrap. Place in a warm, draft-free area and let rise for 12-18 hours.
  6. After the dough has risen, preheat oven to 450. Place your dutch oven into the oven with the lid on and allow it to preheat with the oven. See below for instructions if you don’t have a Dutch oven.
  7. Place a piece of parchment paper on the counter and dust with flour. Dust your hands with flour and remove the dough from the mixing bowl. Form a circular loaf on the parchment paper. Dust a little bit of flour on top of the loaf. Loosely cover the dough with plastic wrap and and let rise for an additional 45 minutes.
  8. After the second rise remove the plastic wrap and trim the parchment paper down into a circle around the dough.
  9. Carefully remove your preheated dutch oven from the oven. Carefully transfer the dough into the pot using the parchment paper and handling the dough as little as possible. Place lid on pot and return to oven. Bake for 30 minutes.
  10. After 30 minutes, remove the lid from the pot and continue baking for an additional 15 minutes. After 15 minutes, remove from oven and place on a wire rack to cook.
  11. Allow the bread to cool completely before cutting and serving.
  12. If you don’t have a Dutch oven:
  13. Place a baking sheet in the oven to preheat.
  14. 5-10 minutes BEFORE you add the dough to the oven, fill a baking pan with 1.5-2 cups of water. Place it into the oven directly below the baking sheet on a rack.
  15. Add parchment paper with the shaped dough to the baking sheet. Bake for 30 minutes.
  16. After 30 minutes, carefully remove the baking pan of water from the oven. Let the water cool before pouring out!
  17. Continue baking the bread for 15 minutes.
  18. This will give the same steaming effect as using a Dutch oven. Steaming is key to the rising of the bread, as well as getting a crispy golden crust.

Tofu Katsu

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(Yields 3 servings; 295 kcal, 48.3 g carb, 5.1 fat, 11.5 g pro per serving)

Ingredients

  • 1 block extra firm tofu*
  • 1/3 cup soy milk
  • 1/3 cup all purpose flour
  • 1 tbs cornstarch
  • 1 tsp paprika
  • 2/3 tsp salt
  • 4 oz panko breadcrumbs or crushed cornflakes
  • Sauce:
  • 4 tbsp sweet chili sauce
  • 2 tbsp strained tomatoes
  • 1 tbsp soy sauce

Directions

  1. Cut the block of tofu into 3 slices in the direction that will allow them to be longer than they are thick. Wrap in paper towels or a clean kitchen towel and place a heavy pan or object on top to press. Let press for half an hour.
  2. In a bowl, whisk together soy milk, flour,  cornstarch, paprika, and salt. Set aside. In another bowl, place the breadcrumbs.
  3. Once tofu is done pressing, dip the slices into the flour mixture, making sure all sides are coated. Then dip into the breadcrumbs. Place breaded slices on a plate.
  4. Pour some olive or vegetable oil into a large fry pan, a little less than needed to cover the bottom of the pan. Fry the breaded tofu slices for 5 minutes on each side, until golden and crispy.
  5. In the meantime, prepare rice or other ingredients to be served. In a small bowl whisk together the sauce ingredients. Cut the fried tofu into slices and serve with sauce drizzled on top.Serve over rice with stir-fried veggies. Broccoli, cabbage, carrots, and sugar-snap peas would be great additions!
  6. *Tofu that has been frozen then thawed typically works best for this recipe. Tofu that has been frozen tends to hold its shape even better than refrigerated tofu, but it is up to you whether you want to freeze your tofu or not! You can freeze the tofu in preparation for this recipe, then thaw by placing in the fridge 2-3 days in advance or microwaving for 5-10 minutes from frozen.

Whipped Ricotta Toast with Grapefruit

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Nutritional information depends on how much ricotta, honey, and grapefruit you add. We don’t specify specifics here, as everyone likes different things!

You can eat this toast at any time of the day, as breakfast, lunch, dinner, or a snack! We recommend pairing it with a grapefruit Volley for the perfect combination.

Ingredients

  • 1-2 slices of bread per person
  • Whole-milk ricotta (I used ~1/2 cup for 1 slice of bread)
  • 1 grapefruit, thinly sliced (I only used ~2 thin slices per 1 piece of bread)
  • Fresh or dried thyme
  • Honey to taste

Directions

  1. Toast bread in a toaster or oven. Take out when bread is crispy but not burnt.
  2. Put ricotta into a food processor or blender. Whip for 1-2 minutes.
  3. When bread is toasted, take out of toaster and using a knife, spread ricotta evenly over bread.
  4. Sprinkle desired amount of dried thyme or roughly chopped fresh thyme over bread.
  5. Place grapefruit slices on top of bread.
  6. Drizzle honey to taste and enjoy!

No Bake Granola Bars

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(Yields 12 servings; 257 kcal, 18.5g carb, 18.8 fat, 7.9g pro per serving)

You can add almost anything you’d like to these bars. Add shredded coconut, dried fruit, peanut butter chips, flaxseed, sunflower seeds, etc. as desired!

Ingredients

  • 1 cup creamy peanut butter
  • 3 tbs coconut
  • 4 tbs honey or maple syrup
  • 2 tsp vanilla extract
  • 1 tsp cinnamon
  • 2 tbs chia seeds
  • 1 cup old fashioned rolled oats (do not use quick oats!)
  • 2/3 cup roasted almonds or other nuts, chopped
  • 1/2 cup dried cranberries or raisins

For the top:
4 tbs roasted almonds of other nuts, chopped
4 tbs dark chocolate chips
1 tsp coconut oil

Directions

  1. Add peanut butter, coconut oil, honey, vanilla, and cinnamon to a saucepan and place over low heat. Stir until the mixture is smooth and creamy. Remove from heat and immediately stir in chia seeds and oats. Fold in almonds and dried cranberries. If adding chocolate chunks, gently fold in last to avoid completely melting.
  2. Line an 8×8 baking pan with parchment paper. Pour granola mixture into the pan and spread out evenly. Press remaining 4 tbs of almonds on top.
  3. Place in the fridge for 30 minutes to an hour to allow to harden.
  4. Once the bars have set, remove from fridge. In a bowl, melt dark chocolate and coconut oil together. Drizzle over the bars. Move bars back to the fridge until chocolate has set. Cut into 12 bars.
  5. Store in the fridge for up to 1 week.

Mexican Lentils, Black Beans, and Rice

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(Yields 5 servings; 271 kcal, 40.4g carb, 6.8g fat, 12.7g pro per serving)

Ingredients

  • 1/2 cup yellow onion, diced
  • 2 cloves garlic, minced
  • 1/2 cup uncooked brown rice
  • 1/2 cup uncooked green lentils
  • 3 cups low-sodium or homemade vegetable broth
  • 2 tsp chili powder
  • 1/2 tsp ground cumin
  • 1/2 tsp chipotle chili powder (optional for more spice)
  • Salt and pepper to taste
  • 15 oz can black beans, drained and rinse
  • 1/2 cup fire roasted tomatoes, drained
  • 4 oz can diced green chiles
  • 1/2 cup whole kernel sweet corn
  • 1 cup red enchilada sauce
  • 3/4 cup shredded cheddar cheese

Directions

  1. Heat a large pot over medium high heat. Once heated, add a drizzle of olive oil. Add onion and garlic. Sauté for 2-3 minutes.
  2. Add vegetable stock, brown rice, and lentils to pot. Stir and bring to a boil. Once boiling, cover and reduce heat to low. Simmer for 30-40 minutes or until the lentils and rice are tender. Drain any excess liquid if necessary.
  3. Season the rice and lentils with salt, pepper, chili powder, cumin, and chipotle powder. Add remaining ingredients except for 1/4 cup of cheese. Stir together to combine.
  4. Heat the mixture until the cheese is melted. Sprinkle remaining 1/4 cup cheese on top and cover with a lid. Heat on low until the cheese is melted and the mixture is bubbly, about 5-8 more minutes.
  5. Top with cilantro and sour cream if desired.

Chickpea Salad

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(Yields 4 servings; 205 kcal, 30.9g carb, 6.1g pro, 6.3g fat per serving)

*nutrition facts will vary based on bread used for sandwich and total amount of ingredients use.

Ingredients

  • 1 15oz can chickpeas, drained, rinsed, and patted dry
  • 2 tbs celery, finely chopped
  • 2 tbs yellow onion, diced
  • 3-4 tbs mayonnaise
  • 2-3 tsp Dijon mustard
  • Salt
  • Pepper

Directions

  1. Place the drained, rinsed, and gently dried chickpeas into a medium bowl. Use a pastry cutter, potato masher, or a fork to mash chickpeas. You want them to be mostly mashed with a few whole chickpeas still in tact for some texture variety.
  2. Add all ingredients into the mash chickpea bowl. Stir to combine well. Add more mayonnaise for a creamier salad. Taste and season with salt and pepper if desired.
  3. Spread on bread to make a sandwich or eat as is with crackers

Tuscan-style Beyond Sausage Pasta

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(Yields 4-5 servings; 382 kcal, 44g carb, 10g pro, 21g fat per serving)

Ingredients

  • 3 Beyond Meat Italian hot sausages, sliced
  • 8 oz linguine or spaghetti pasta, cooked
  • 1 tbs olive oil
  • 1 tbs butter or vegan butter
  • 2 cloves garlic, minced
  • 1 cup cherry tomatoes
  • Freshly ground pepper
  • 1/2 tsp salt
  • 1 15oz can cannellini beans, drained and rinsed
  • 1 cup baby spinach
  • 3 oz shredded Parmesan, vegan cheese, or nutritional yeast

Directions

  1. Fill a large pot with water and bring to boil. Once boiling, add pasta and cook according to package directions. Drain in a colander.
  2. While waiting for water to boil, mince the garlic. Heat olive oil and butter in a large skillet over medium-low heat. Add garlic and sauté for about one minute, or until softened and fragrant.
  3. Add sliced Beyond sausage sliced and sear for 2-3 minutes per side
  4. Add tomatoes, salt, and pepper. Sauté until tomato skins burst and the tomatoes begin to release their juices. Avoid having the heat too high to prevent garlic from burning before the tomatoes break down.
  5. Once tomatoes begin to break down, add the spinach and stir until halfway wilted
  6. Rinse and drain the can of beans. Add beans to skillet and stir until heated through. The tomatoes and juices from the sausage will have created a sauce on the bottom of the skillet. Taste and add salt and pepper if needed.
  7. Add the cooked and drained pasta to the skillet. Toss until the pasta is coated in sauce and everything is combined. Toss with Parmesan if desired.
  8. Serve immediately. Store leftovers for up to 3 days.

Brown Butter Butternut Squash and Rosemary Pasta

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This recipe is in collaboration with Mr. Aaron’s Goods, a local business in Nashville, TN.

(Yields 6 servings; 315 kcal, 49g carb, 10g pro, 9g fat per serving)

Ingredients

  • 1 package of Mr. Aaron’s Goods soup noodles (or any of their pastas or a GF/vegan pasta would work!)
  • 4 tbsp butter or vegan butter
  • 1 small yellow onion, chopped
  • 2 tbsp chopped fresh rosemary
  • 1 cup vegetable broth or water
  • 3 cups peeled, diced, uncooked butternut squash
  • 1 cup coconut milk
  • 2 cups fresh spinach or kale
  • Salt and pepper to taste

Directions

  1. Melt butter in a large pot over medium heat. Bring a pot of water to a boil for the pasta.
  2. Turn heat to high and stir consistently. Butter will begin to turn brown after ~2 minutes.
  3. Once butter browns, add chopped onion and rosemary. Stir immediately and sauté for about 2-3 minutes.
  4. Add vegetable stock and butternut squash. Cover pot and let simmer for 15-20 minutes, until squash is tender to a fork.
  5. Once squash is tender, use a potato masher or a fork to break squash into smaller pieces.
  6. Add pasta to boiling water pot and cook according to package instructions.
  7. Add coconut milk to squash and stir together. Use an immersion blender to blend squash and coconut milk into a sauce directly in the same pot.
  8. Once blended, add fresh spinach or kale on low heat. Continue to stir until pasta is cooked so that sauce does not stick to the bottom of the pot.
  9. Combine sauce and pasta noodles, and enjoy!
  10. Add salt and pepper, as much as desired.
  11. Top with fresh rosemary, parmesan cheese, or nutritional yeast if desired.

Easy Roasted Vegetables

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This recipe works for all vegetables!

(Nutrient content will vary based on size of veggies, veggies used, and serving size. Feel free to experiment with the vegetables you use!)

Ingredients

  • 1 large russet potato, chopped
  • 1 yellow squash, chopped
  • 1 zucchini, chopped
  • 1 small onion, chopped into large pieces
  • 1 cup baby carrots, cut in half
  • 1.5 cups cauliflower florets
  • 1/8 cup olive oil
  • Freshly ground black pepper
  • Salt

Directions

  1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper or aluminum foil
  2. Combine all chopped ingredients in a large bowl. Toss with olive oil, salt, pepper, and other desired spices
  3. Roast for 35 to 40 minutes, stirring every 10 minutes.

Vegetarian Meatballs

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(Yields: 30 meatballs; 65 kcal, 3.1g fat, 4.7g carb, 4.8g pro per serving)

Ingredients

  • 1 cup ricotta cheese
  • 1 cup Parmesan cheese
  • 1 cup spinach, finely chopped
  • 1.5 cup Italian breadcrumbs + some for coating
  • 4 eggs
  • 1 tbs oregano
  • Salt and black pepper

Directions

  1. Preheat oven to 375 degrees
  2. Combine all ingredients in large bowl and stir to gently combine.
  3. Roll mixture into tablespoon-size balls, then roll through extra breadcrumbs to coat
  4. Line on baking sheet and bake for 30-45 minutes, turning every 10 minutes.
  5. Top with your favorite pasta sauce, serve over pasta, or use to make meatball subs!

One-Pot Broccoli Mac and Cheese

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(Yields: 6 servings; 513 kcal, 36g fat, 24g carb, 24g pro per serving)

Ingredients

  • 8 oz elbow macaroni
  • 14 oz chopped, frozen broccoli (steamed or cooked in the microwave)
  • 4 tbsp butter
  • 1 tsp dry mustard
  • 1/2 tsp ground black pepper
  • 1/4 cup all-purpose flour
  • 2 1/2 cup milk
  • 3 cup shredded sharp cheddar cheese
  • 1 tsp salt (+ more if desired)

Directions

  1. Cook the macaroni in boiling salt water according to package directions. Add the chopped broccoli about 1 minute before the macaroni is done. Drain in a colander.
  2. n the same saucepan over medium heat, melt the butter. Stir in the mustard powder, black pepper, and flour and continue cooking, stirring, for 2 minutes.
  3. Gradually whisk the milk in to the flour mixture. Cook, stirring, until sauce is thick and bubbling.
  4. Add the cheese and continue stirring until cheese has completely melted. Add salt and add more, if desired.
  5. Add the drained macaroni and broccoli, and stir to combine.
  6. Transfer to serving dish or individual bowls.

*We recommend experimenting with other veggies like cauliflower, peas, carrots, and more!

Butternut Squash Pasta Sauce

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(Yields: 5 servings; 201 kcal, 16.7g fat, 13g carb, 2.7g pro per 1/2 cup serving)

Ingredients

  • 1 medium butternut squash
  • 1/8 cup olive oil
  • 1 tbsp minced garlic
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 tbsp brown sugar
  • 4 tbsp butter
  • 2 cups vegetable broth

Directions

  1. Preheat oven to 395 degrees F. Cover a large baking sheet with parchment paper.
  2. Peel the squash and discard the seeds. Chop into 1-inch cubes and transfer to a large bowl.
  3. Add the olive oil, garlic, salt and pepper. Toss to coat.
  4. Transfer squash to pan and roast for 40 minutes. Toss halfway through cooking.
  5. Transfer cooked squash to blender and add brown sugar and broth.
  6. Blend on low, then increase speed until smooth.
  7. Add butter and blend.
  8. Taste sauce and add more salt and pepper to taste.
  9. If sauce is too thick, add more broth
  10. To serve, toss 1/4 to 1/2 cup sauce with cooked pasta. Top with grated Parmesan cheese.

This sauce can be kept in the fridge for 3-5 days, or frozen for up to 3 months.

Black Eyed Peas

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(Yields: 10 servings; 112 kcal, 0gm fat, 28.5g carb, 11.1g pro per serving)

Ingredients

  • 1 lb dried black eyed peas
  • 1 tbs vegetable broth
  • 1 tsp salt
  • 1 tsp dried parsley
  • 3/4 tsp paprika
  • 1/2 tsp dried thyme
  • 1/2 tsp dried oregano
  • 1/2 tsp black pepper
  • 1/8 tsp liquid smoke

Directions

  1. Preheat the oven to 300. Rinse the beans.
  2. Place all ingredients into a Dutch oven or other oven-safe deep dish. Cover with 2 inches of water. Cover dish and bake in oven for 1 hour and 15 minutes.
  3. Carefully transfer the Dutch oven to a stove-top burner, or transfer the black eyed peas to a sauce pan if your dish is not stove-top safe.
  4. Cook uncovered, stirring frequently, for about 5 minutes or until the remaining liquid is thick and saucy.
  5. Serve hot and garnished with chives, if desired