Vegetarian
(Yields 8 servings; 193kcal, 8.2g fat, 26.7g carbs, 5g protein per serving) Ingredients 2-3 ripe bananas 1 cup old fashioned oats 1/4 cup peanut butter, smooth 1 tsp vanilla extract 1/4 cup crushed walnuts 1/2 cup chocolate chips (choose vegan if applicable) Directions Preheat oven to 350. Grease or line a loaf pan with parchment […]
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(Yields 10 servings; 239kcal, 9.7g fat, 36.9g carbs, 2.2g protein per serving) Ingredients Base: 1 cup all purpose flour 3/4 cup old fashioned oats 1/2 cup granulated sugar 1/4 cup packed dark brown sugar 1/2 tsp cinnamon 1/4 tsp salt 1/2 cup unsalted butter, melted 1 large egg yolk 1 tbs brown sugar Blueberries: 2 […]
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(Yields 6 servings; 136kcal, 9.6g fat, 12.9g carbs, 3.1g protein per serving) Ingredients 2 lb green beans with ends trimmed 4 tbsp olive oil 1/2 white onion, sliced or diced 4 garlic cloves, minced 1 tsp red pepper flakes 2 tbsp lemon zest Handful of pea shoots for garnish Salt and pepper to taste Directions […]
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(Yields 4 servings; 99kcal, 4g fat, 15.5g carbs, 4g protein per serving) Ingredients 1/2-1lb Brussels sprouts 2 tsp sriracha sauce 1 tbsp honey 1 tbsp olive oil 1 tsp crushed red pepper flakes 1/4 tsp garlic powder 1/2 tsp salt Directions Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. Remove […]
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(Yields 5 servings; 477 kcal, 23.1g fat, 52.4g carbs, 15g protein per serving) Ingredients 1 15oz can chickpeas, drained and rinsed 1 tbs olive oil 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp lemon juice 2 tbs grated Parmesan cheese Salad ingredients: 4 cups chopped kale 4 cups mixed greens 1 tbs olive […]
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(Yields 2 servings; 240 kcal, 10g fat, 24g carbs, 10g protein) Ingredients 1 pack dry ramen noodles, seasoning packet discarded 1.5 tbs olive oil 1/2 cup baby Bella mushrooms, chopped 1/4 red bell pepper, cut into thin slices 1 clove garlic, minced 2 cups water 2 handful baby spinach, stems removed 1 egg, fried or […]
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(Yields 4 servings; 90 kcal, 7,2g fat, 6.1g carbs, 2g protein) Ingredients 2 large or 3 medium size zucchini’s 1/2–1 large sweet onion, finely diced 2 tbs vegetable oil 2.5 tbs low sodium soy sauce 1/2–2 tsp crushed red pepper flakes to suit spice tolerance 1/4 tsp ground black pepper Directions Chop the zucchini into […]
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This recipe is in collaboration with Mr. Aaron’s Goods in Nashville, TN. Ingredients 6 tablespoons butter, divided 2 tablespoons extra-virgin olive oil 2 shallot, finely minced 8 medium cloves garlic, minced 2 pounds spinach leaves 2 pounds fresh ricotta cheese 2 eggs 4 ounces finely grated parmesan 2 teaspoon freshly grated nutmeg 1/4 cup flour […]
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(Serves 4; 381 kcal, 13g fat, 56.1g carb, 13g pro) Ingredients 1 head broccoli, chopped into florets 1-15oz can chickpeas, drained and rinsed 3 tbs extra virgin olive oil, divided 4 cloves garlic, minced 1 lemon, sliced in half 8 oz dry whole wheat macaroni noodles (can also use vegan or GF noodles) Directions Preheat […]
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(Serves 5; 2 tbsp per serving; 260 kcal, 23.6 gm fat, 13.8gm carb, 2.8gm pro) Ingredients 3 ripe avocados Juice of 1/2 lemon 1/2 small yellow or red onion, finely diced 1 large clove garlic, minced 1 tsp salt 1 tsp black pepper 1 medium Roma tomato, seeded, finely diced Optional: 8-10 dashes of favorite […]
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(Nutrition facts depend on serving size) Ingredients 2 Avocados 1 cup reduced or nonfat Greek yogurt (or sour cream) 1/4 cup reduced or nonfat milk 1/4 tsp salt 1/4 tsp black pepper zest and juice of 2 limes Directions Add your avocados, Greek yogurt, milk, salt, pepper, and lime zest and juice to a blender. […]
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(Yields 2 servings; 287 kcal, 13g fat, 34.4g carbs, 8.9g protein) Ingredients Base: 1/2 cup rolled oats 1 cup oatmilk or milk of choice 1 tbs chia seeds 1 tbs sweetener of choice – honey or maple syrup 1/2 tsp vanilla extract Toppings: 1 tbs jam, flavor of choice 1 tbs peanut butter 1/4 cup […]
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(Yields 10 servings; 344 kcal, 10.3g fat, 52.6g carbs, 13.3g protein) Ingredients 2 tbs olive oil 6 cups butternut squash 1 cup uncooked quinoa + 2 cups water 1 can whole kernel corn, drained 1 can black beans, drained and rinsed 1 can diced tomatoes 1 small zucchini, diced 1 red bell pepper, diced 1 […]
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(Yields 4-6 servings; 450 kcal, 12g fat, 55g carbs, 9g protein) Ingredients 2 tbsp olive oil 1 block tofu, cut into cubes 1 medium onion, chopped 3 garlic cloves, chopped 1-2 heads of broccoli, chopped 2-4 sweet potatoes, chopped 2 tbsp green curry paste 1 can coconut milk 1 tbsp coconut sugar 2 tbsp soy sauce a squeeze of lime […]
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(Yields 12 servings; 213 kcal, 11g fat, 20g carbs, 6g protein) Ingredients 1 cup old fashioned oats 1/2 cup pecans or almonds, chopped 1/3 cup shredded coconut, unsweetened 1/3 cup dried cranberries 1/3 cup white chocolate chips (optional) 1/4 tsp cinnamon 1 tbs chia seeds 3/4 cup nut butter of choice 1/4 cup honey Directions […]
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(Yields 4 servings; 366 kcal, 4.4g fat, 66.6g carbs, 17.7g protein) Ingredients 1 large sweet potato, scrubbed 1 tsp olive oil 1/2 tsp chili powder 1/4 tsp cumin 1/4 tsp salt 1 cup quinoa 2 cups water 1/2 tsp salt, divided 1/2 tsp chili powder 1/2 tsp cumin 1/4 tsp garlic powder 1 cup broccoli […]
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(Yields 1 serving total; 315 kcal, 12.8g fat, 39.1g carbs, 11.2g protein) Ingredients OATMEAL INGREDIENTS 1/2 cup rolled oats 1/2 tbs chia seeds 1/4 tsp cinnamon 1/2 tsp pumpkin pie spice 1 tsp baking powder 1/2 tbs walnuts, crushed 1 tbs raisins 1/2 large carrot or 3 baby carrots, shredded 1 tsp vanilla extract 2/3 […]
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(Yields 4 servings total; 203 kcal, 6.9g fat, 30.2g carbs, 5.9g protein per serving) Ingredients 1 head (4-5 cups) cauliflower, rinsed and chopped into medium-size florets 1 cup flour 1/2 cup milk 1 tsp onion powder 1 tsp garlic powder 1 tsp paprika Salt and pepper to taste 1/2 cup Frank’s Red Hot or favorite […]
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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 […]
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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 […]
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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 […]
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