Lentil Bruschetta Dip

• 135 g. dry green lentils 
• 1 1/2 cups of water
• 3 roma tomatoes, diced
• 1-2 cloves garlic, minced
• 2 tsp dried basil
• 1/2 tsp oregano
• 3/4 tsp salt
• 1 tsp lemon juice
• 2 tsp balsamic vinegar
• 1 Tbsp olive oil
• 1 cup feta, crumbled
• fresh ground pepper to taste

In a small saucepan, bring lentils and water to a boil then reduce heat to a gentle simmer. Keep covered. Allow to simmer until lentils are soft and the water has been absorbed.

In a large bowl, combine remaining ingredients. Add lentils once cooked then stir once more.

Cover dip and transfer to the fridge for at least 1 hour. Serve with crackers. 

Oriental Cold Noodle Salad

• 15 oz spaghetti noodles
• 2 tsp peanut oil
• 1/3 cup rice vinegar
• 1/3 cup soy sauce
• 2 Tbsp brown sugar
• 1 Tbsp lime juice
• 2 tsp red pepper flakes
• 2 cloves garlic, minced
• 2 carrots, grated
• 1 cup frozen peas
• 1 cup peanuts, chopped

Cook noodles in a pot of boiling water for 9 minutes. Drain and rinse. 

Meanwhile, combine all remaining ingredients in a large bowl and mix thoroughly. Add cooked spaghetti, stir until well coated, cover, and refrigerate for at least 1 hour, preferably overnight. 

Shampoo Bar

Recipes makes 3 pounds of soap

Spinach Avocado Grilled "Cheese" Sammies

Makes 2 sandwiches

• 4 slices of bread
• 1 ounce pesto
• 1/4 cup vegan mozzarella
• 1 handful fresh spinach
• 1/2 avocado, sliced
• butter or coconut oil for grilling

In a pan over medium-low heat, melt butter or coconut oil. Smear pesto two slices of bread and vegan mozzarella onto the remaining two slices

Assemble the sandwiches onto the pan, layering avocado and spinach in between the pesto and cheese covered bread. Grill the sandwiches with a lid covering the pan until browned. Flip then continue cooking other side.

Cheesy Broccoli Soup

• 2 1/2 cups veggie stock
• 3 cups cashew milk
• 640 grams frozen broccoli
• 1 yellow onion, diced
• 1 large yukon gold potato, peeled and cubed
• 1 large carrot, peeled and diced
• 1 tsp sea salt
• 2 tsp dijon mustard
• 1 tsp pepper
• 1 tsp lemon juice
• 1/2 cup nutritional yeast
• 3 cloves garlic, peeled

In a medium-sized pot over medium heat, combine all ingredients EXCEPT nutritional yeast and garlic. Cook until veggies are tender.

Transfer some of the soup to a blender, add nutitional yeast and garlic, and blend until smooth. Return soup to the pot and stir to combine. Blend as much or as little of the soup as you'd like. 

Vegan Mozzarella

• 1/4 cup raw cashews
• 1 cup hot water
• 2 Tbsp + 1 tsp tapioca starch (aka tapioca flour)
• 1 Tbsp olive oil
• 1 Tbsp lemon juice
• 1 clove garlic
• 3/4 tsp sea salt

Add all ingredients to a blender then blend until completely smooth (may take a full minute). Pour mixture into a saucepan and cook over medium heat, stirring often. Mixture will begin to thicken. Continue cooking for about 2-3 minutes until stretchy. 

Transfer "cheese" to an airtight container and store in the fridge. Perfect for pizzas (smear straight onto the dough) or sandwiches. 

Hamburger Buns

• 2 1/4 tsp yeast
• 2 Tbsp sugar
• 1 cup warm water
• 3 Tbsp butter
• 1 tsp salt
• 1 egg
• 450 grams all purpose flour
• oil
• 1 egg + 1 Tbsp milk
• optional: sesame seeds

In a large bowl, combine yeast, sugar and water. Whisk thoroughly then allow to sit until mixture becomes frothy (about 5 minutes).

In a microwave-safe bowl, soften butter in the microwave. Add salt and one egg to the butter and whisk until smooth. 

Add flour to the large bowl containing the yeast mixture. Stir until combined then add in the egg mixture. Stir once more until ingredients come together then knead dough until it becomes smooth and elastic (about 3-5 minutes). 

Form dough into a ball and return it to the large bowl. Brush dough with oil (or spray with oil using an oil mister), then cover with a clean kitchen towel. Allow dough to rise for 2 hours. 

After 2 hours has passed, punch the dough down and roll it into a thick rope. Cut dough into 8-14 equal pieces* (see note below) then cover all but one with the kitchen towel. 

One at a time, form each piece into a ball, tucking the ends underneath itself. Place buns onto a baking sheet lined with a silicone baking mat or parchment paper, making sure to leave one inch of space between each bun. 

Cover with the kitchen towel once more and allow to rise for 1 hour.

Preheat oven to 375 degrees. In a small bowl, whisk together one egg and a tablespoon of milk. Before putting buns in the oven, carefully brush each one with the egg mixture then sprinkle with sesame seeds if desired. Bake for 15-20 minutes or until golden brown. 

Allow to cool completely before cutting. Freeze leftover buns if they won't be used within 2 days. 

*8 pieces for large buns, 10 pieces for medium, 12-14 for sliders

Texas Caviar

• 1 pint black beans (cooked from 120g dry), rinsed and drained
• 1 pint black eyed peas  (cooked from 120g dry)
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1/2 red onion, diced
• 2 green onions, chopped
• 1 cup corn
• 1 cup cherry tomatoes, quartered
• 1 1/2 Tbsp lime juice
• 1 Tbsp olive oil
• 1 Tbsp apple cider vinegar
• salt to taste

Combine all ingredients and mix well. Refrigerate overnight before serving. 

Vegan Grilled Cheese Sandwiches

Recipe makes 5-7 sandwiches.

• 120 grams peeled and cubed potato
• 20 grams peeled and sliced carrot
• 30 grams sliced yellow onion
• 1/3 cup cooking water from veggies
• 28 grams cashews
• 2 Tbsp plant-based milk 
• 1 Tbsp nutritional yeast
• 1 1/2 tsp lemon juice
• 1/2 tsp salt
• homemade bread

In a small saucepan, boil potato, carrot, and onion until soft.

Use 1/3rd cup measuring cup as a ladle to transfer cooking water from the vegetables to a blender. Add to blender cashews, coconut milk, nutritional yeast, lemon juice, and salt. Blend until completely smooth.

Strain veggies and add to blender then blend once more.

Place a frying pan over medium low heat. Once hot, oil pan with olive oil then lay pieces of bread into the pan in a single layer. Spoon cheese mixture onto bread then top with a second piece of bread. Cook until bread is toasted then flip. Continue cooking other side until toasted.

Stewed Tomatoes

Makes 7 quarts

• 16 pounds tomatoes, peeled
• 4 sticks celery
• 1 yellow onion
• 1 green bell pepper, cored
• 1 Tbsp sugar
• 1 Tbsp salt
• 1 Tbsp dried parsley

Peel tomatoes by scoring each one with a knife them dropping them a few at a time into boiling water. Allow to boil for 1 minute then transfer tomatoes to a bowl of ice water. Peels should come off easily.

Roughly chop tomatoes then transfer to a large container (I use the base of my pressure canner). 

In a food processor, chop celery, onion, and bell pepper. Add chopped veggies and spices to the tomatoes and stir.

Spoon tomatoes into clean canning jars. Wipe rims clean and top with lids and rings, screwing rings on finger-tight (Do not over tighten! Jars must be able to vent during canning).

If you used your pressure canner to mix ingredients, wash it out and place canning rack into the bottom. Carefully place filled jars upright into the pressure canner and fill with water according to the manufacturer's suggestions (tyically enough water to submerge the jars 2/3rds of the way). 

Place canner on your stove over high heat. Secure the lid onto the canner, making sure to leave the vent open. Once a steady stream of steam has been coming out of the vent for at least 10 minutes, close the vent and allow pressure to built to 11 pounds. Process tomatoes for 20 minutes while maintaining the pressure. 

After 20 minutes, shut heat off and allow the pressure to drop on it's own. Once the pressure is zero, carefully open the vent and allow all the steam to release. Open lid, remove jars, and tighen the lids. Let jars cool at room temperature before checking the seals. 

Pit Paste

• 48 grams shea butter
• 24 grams coconut oil
• 24 grams almond oil (may substitute any liquid oil such as jojoba oil or even olive oil)
• 14 grams beeswax
• 28 grams arrowroot powder
• 14 grams baking soda
• 14 grams bentonite clay
• 20 drops total of essential oils of your choice (optional)

Vegan Mac & Cheese

• 16 oz macaroni noodles (or noodle shape of your choice)

"Cheese" Sauce

• 2 cups yellow potatoes (weighing a total of 325 grams before peeling), peeled and diced
• 1/2 cup carrots (40-50 grams), peeled and sliced
• 2/3 cup yellow onion (100 grams), chopped
• 1 cup (128 grams) raw cashews
• 1 1/2 cup vegetable cooking water
• 1/2 cup almond milk
• 1/4 cup nutritional yeast
• 2 Tbsp lemon juice
• 2 tsp salt
• 1/2 tsp garlic powder
• sprinkling of paprika (topping)

Boil vegetables and cashews in some water until tender (or cook in an Instant Pot for 6 minutes).

While veggies are cooking, boil noodles until al dente (6-8 minutes). Drain, rinse, then return to the pot.

Once veggies are done, strain while reserving 1 1/2 cups of the water. Transfer veggies/cashews to a blender and add all remaining sauce ingredients including reserved vegetable cooking water. Blend until smooth.

Pour sauce over cooked noodles, stir, and serve with a pinch of paprika sprinkled on top. You can also place the mac & cheese into an oven-safe dish, sprinkle with breadcrumbs, and bake at 350 degrees for 15 minutes.

Variation: Add steamed broccoli to make Mac & Trees! If using the instant pot, simply do the pot-in-pot method float a stainless steel or glass bowl of fresh or frozen broccoli florets on top of the veggies and cashews in the instant pot, seal the lid, then pressure cook as normal.

Vegan Sweet Potato Burgers

• 1 large sweet potato
• 1 pint garbanzo beans (cooked from 135g dry, rinsed and drained)
• 40 grams oats
• 2 Tbsp plant-based milk
• 2 Tbsp ketchup
• 1 Tbsp nutritional yeast
• 2 tsp paprika
• 1 tsp cumin
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp liquid smoke
• 1/2 tsp salt

Cook whole sweet potato in the microwave for 6-8 minutes until fork tender. Carefully cut the sweet potato in half length-wise then use a spoon to scrape the insides away from the skin. Transfer sweet potato to a food processor and add all remaining ingredients. Pulse until combined.

On a baking sheet lined with a silicone baking mat, form mixture into 5 patties. Bake at 400 degrees for 25-30 minutes, flipping half way through.

Once done, remove from oven and allow to cook for 10 minutes before serving. Serve with toppings of your choice.

Peach Cobbler

Peach Mixture

• approximately 8 peaches (800 grams): peeled, pitted, and sliced thinly
• 50 grams sugar
• 55 grams brown sugar
• 1/4 tsp cinnamon
• 1/8 tsp nutmeg
• 2 tsp arrowroot powder OR corn starch
• 1 tsp lemon juice

Topping #1

• 125 grams all purpose flour
• 50 grams sugar
• 55 grams brown sugar
• 1 tsp baking powder
• 1/2 tsp salt
• 6 Tbsp butter: sliced
• 1/4 cup hot water

Topping #2

• 3 Tbsp sugar
• 1 tsp cinnamon

Preheat oven to 425

Combine all peach mixture ingredients and pour into a 7x11" or 9" square baking dish. Bake at 425 degrees for 10 minutes.

Meanwhile, combine all topping #1 ingredients in a medium sized bowl EXCEPT butter and hot water. After dry ingredients have been combined, mix/mash in butter slices using your fingers. Pour in hot water and stir until just combined. 

In a small bowl, combine topping #2 ingredients. 

Once peach mixture has finished baking for 10 minutes, remove dish from oven and spoon on topping #2  mixture. Sprinkle topping #2 ingredients on top then put the cobbler back in the oven for an additional 30 minutes.

Allow to cool slightly before serving. 

Oatmeal Raisin Cookies

• 1/2 cup butter, melted
• 100 grams sugar
• 110 grams brown sugar
• 1 egg
• 1/2 tsp vanilla
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1 tsp cinnamon
• 125 grams all purpose flour
• 1 1/2 cups oats
• 1/3 cup raisins

In a large bowl, combine butter, sugar, brown sugar, and egg and whisk until combined. Whisk in egg, vanilla, baking soda, salt, and cinnamon. Stir in flour and oats then fold in raisins. 

Scoop dough into ping-pong sized balls then place on a baking sheet lined with a silicone baking mat. Slightly flatten each cookie and leave 2 inches of space between each.

Bake at 375 degrees for 10 minutes.

Vegan Falafel

Makes 5 falafel patties, each containing: 100 calories, 10 grams fiber, 5 grams protein.

• 1 pint (cooked from 135 grams dry) chickpeas, rinsed and drained
• 16 grams peanut butter
• 1 grated carrot
• 1/4 red onion, diced small
• 1/4 bunch parsley, chopped (optional)
• 1 tsp coarse salt
• 1 tsp cumin
• 1 Tbsp lemon juice

Preheat oven to 400 degrees.

Mash chickpeas and peanut butter together in a large bowl. Add in remaining ingredients and stir until combined. 

Form into 5 patties and place onto a baking sheet lined with a silicone baking mat. Bake for 30 minutes, flipping half way through. 

Serve on pita (or homemade naan) with tzatziki (greek yogurt or sour cream mixed with a little dried dill and lemon juice), lettuce, cucumber slices, tomato, kalamata olives, red onion, and feta.

Vegan Naan

Each naan contains 100 calories

• 1 Tbsp yeast
• 3/4 c. warm water 
• 2 Tbsp sugar
• 475 grams bread flour
• 2 tsp salt
• 1/3 cup nondairy milk
• oil in a mister bottle
• additional flour for rolling out dough

In a small bowl. combine yeast, water, and sugar. Whisk and set aside until frothy, about 10 minutes.

In a large bowl, combine bread flour and salt. Stir then add milk and stir once more. Add yeast mixture to flour mixture, stir, then turn over onto your counter and knead for 6-8 minutes. Dough will be very dry. Once kneaded, teturn dough to the large mixing bowl, cover with a clean kitchen towel, and let rise for 1 hour.

After an hour as passed, turn dough over onto your work surface. Punch down and divide dough into 20 small, ping-pong sized balls weighing 35-40 grams a piece. Set dough balls aside and let sit for 30 minutes.

After 30 minutes has passed, roll dough balls out into oval shapes.

Cook on a dry cast iron skillet set over medium-high heat. Cooking oil is not needed. Flip when bubbles form (about 2 minutes) or until slightly browned, then cook the other side for an additional 1-2 minutes. Transfer cooked naan to a cooling rack.

Naan can be brushed with an oil and butter or left plain. Leftover naan freezes well and can be reheated in the microwave. Don't reheat in the toaster or oven as the naan will become crunchy rather than chewy.

Tooth Powder

• 1/4 cup bentonite clay
• 2 tsp baking soda
• 1 1/2 tsp coarse salt
• 1/2 tsp ground cloves
• 1 tsp ground cinnamon
• 1 1/2 tsp stevia powder
• 1 tsp activated charcoal (4 caps)

Mix all ingredients together and store in a clean glass jar. To use, take a pinch of tooth powder and sprinkle it onto a wet toothbrush. Brush normally. Can be used by young children as all the ingredients are safe to swallow. 

Ingredient breakdown:

Bentonite clay gently cleans teeth, aids with remineralization, and has detoxifying properties that removes stains, freshens breath, and helps prevent gum disease.

Baking soda is a mild abrasive that scrubs teeth clean, gets rid of any surface stains, and helps freshen breath.

Salt is also an abrasive as well as an antiseptic that kills bacteria.

Cloves and cinnamon not only flavor the tooth powder, but also have astringent properties that support gum health.

Stevia is an herb that in this case, is only used to flavor the tooth powder.

Charcoal balances the mouth's pH, helps remineralize teeth, and also helps whiten teeth.

Roasted Potato Salad

Serves 4 as a side

• 1 pound yukon gold potatoes, unpeeled and cut into bite-sized pieces
• 1 tbsp olive oil
• 1/2 tsp paprika
• 1/4 tsp salt

Herb sauce

• 1/2 cup diced fresh parsley
• 1/2 cup green onions, sliced small
• 1 clove garlic, minced
• 2 tbsp olive oil
• 2 tbsp red wine vinegar
• 1 tbsp water
• 1 tsp lemon juice

Preheat oven to 400 degrees.

Toss potatoes with olive oil, paprika, and salt until potatoes are covered. Transfer potatoes to a baking sheet in a single layer and bake for 25 minutes, flipping them half way through. 

Meanwhile, combine all herb sauce ingredients, mix well, and set aside.

Once the potatoes are done cooking, let them cool for about 10 minutes then transfer potatoes to a large bowl. Cover potatoes with the herb sauce and toss until well coated. Add pepper and additional salt if desired. 

Place potato salad in the fridge for at least 1 hour before serving.

Make-Ahead Whole Wheat Vegan Banana Pancakes

Nutrition information for 1 pancake:
105 calories
3 grams protein
2 grams fiber
1% calcium
7% iron

Makes approximately 6 pancakes when scooped with a 1/4 cup measuring cup. 

• 1/2 banana, mashed (fresh or thawed from frozen)
• 1 cup cashew milk (or plant-based milk of your choice)
• 150 grams pancake mix (recipe below)

Preheat a pan over low to medium-low heat. Mix all ingredients together until there are no dry spots. Pour some batter onto the greased pan and cook until bubbles appear on the top (about 2 minutes). Flip and continue cooking until the other side is golden brown. Repeat for remaining pancake batter

Pancake mix (makes 6 batches)

• 500 grams all purpose flour 
• 300 grams whole wheat flour
• 60 grams brown sugar
• 2 tbsp baking soda
• 1 1/2 tsp salt 

Mix together all ingredients and store in an air-tight container in your pantry.

Vegan Baked Flautas

• 1 tsp olive oil
• 1/2 yellow onion, diced
• 2 tsp chili powder
• 3/4 tsp cumin
• 2 tsp garlic powder
• 1/2 tsp salt
• 1 quart pinto or black beans (cooked from 240 grams dry), rinsed and drained
• 1 (4 oz) can mild green chiles
• 1 tbsp lime juice
• 1 cup fresh or frozen sweet corn
• 12 flour tortillas
• cooking spray (oil in an oil mister bottle)

Preheat oven to 400 degrees. Line a baking sheet with a silicone baking mat (or parchment paper)

Heat oil in a medium-sized frying pan over medium heat. Cook onion until it starts to brown. Add chili powder, cumin, salt, and garlic and good another 30 seconds then turn off the heat.

In a large bowl, combine beans, chiles, and lime juice. Mash using a potato masher or fork until smooth. Add in corn and the sauteed onions and stir.

Warm tortillas in the microwave then fill the tortillas one at a time with about 2 tablespoons worth of filling, spreading the filling in a line down the middle of the tortilla. Roll it up then place it seam side down on your baking sheet. Repeat until all tortillas are filled and placed on the baking sheet. Be sure to keep about an inch of space between each flauta.

Lightly coat the flautas with cooking spray and bake for 10 minutes, turn them over, then bake for an additional 5-7 minutes. Serve with lettuce, salsa, and/or sour cream.

Smoked Almond and Chickpea Sammies

Makes 5-6 sandwiches

Entire batch (minus bread and sandwich toppings) contains:
740 calories
56 grams fiber
39 grams protein
31% vit C
32% calcium
39% iron

• 42 grams almonds
• 1 stalk celery, diced
• 1/4 red onion, diced
• 1 pint cooked garbanzo beans (cooked from 135g dry), rinsed and drained
• 1/2 avocado (cube remaining avocado and store in an air-tight container coated with lime juice)
• 1 1/2 tbsp lemon juice
• 1/2 tsp liquid smoke
• 1 tsp dried dill
• 1/2 tsp hot sauce of your choice (optional)
• 1/4 tsp salt
• ground pepper to taste
• 2 tsp nutritional yeast
• toppings: dijon mustard, lettuce, and tomato

Chop almonds in a food processor then transfer to a bowl. Add onion and celery to the food processor and chop until desired chunkiness is achieved, then transfer to bowl of almonds. Combine chickpeas, avocado, lemon juice, liquid smoke, and spices the food processor and pulse until desired consistency is reached. Transfer to the bowl and stir/fold to combine

Spoon mixture onto of toast and top with dijon mustard, lettuce, and tomato.

Vegan Tortilla Soup

Entire batch, not including toppings, contains:
950 calories
63 grams fiber
39 grams protein

Serves 4-6

• 1 yellow onion, diced small
• 1 carrot, diced small
• 1 bell pepper, diced small
• 4 cloves garlic, minced
• 2 tsp cumin
• 2 tsp dried oregano
• 2 tsp chili powder
• 1/2 tsp salt
• 1 (14.5 oz) can diced tomatoes
• 66 grams (1/4 cup) tomato paste
• 1 cup frozen sweet corn
• 4 cups vegetable broth
• 1 tbsp lime juice
• 6 corn tortillas, cut into 1" squares
• 1 pint cooked chickpeas

Suggested toppings:

• chopped cilantro, cubed avocado, and/or minced jalapeno

In a large stock pot, saute the onions in a little water to prevent sticking until translucent. Add in carrot and bell pepper and continue cooking until golden brown. Add garlic and spices and cook another 30 seconds. Add in diced tomatoes, tomato paste, corn, broth, and lime juice.

Transfer about half of the soup to a blender and blend until relatively smooth. Return to the pot and add in chickpeas. Cook until carrots are tender.

Add in tortilla squares (reserving a few squares as topping) and garbanzo beans and allow to simmer covered for 30 minutes. 

Spoon into bowls and serve with toppings of your choice.

Carrot Cake Cookies

Makes 24 cookies, Each containing 75 calories

• 187 grams all purpose flour
• 110 grams brown sugar
• 1 tsp baking powder
• 1/2 tsp salt
• 1/2 tsp cinnamon
• 1/2 tsp ground ginger
• 1 cup shredded carrots (about 2 medium carrots)
• 1/2 cup cashew milk or plant-based milk of your choice
• 1/4 cup olive oil
• 56 grams chopped walnuts
• 80 grams raisins

Preheat oven to 375 degrees. Line a baking sheet with a silicone baking mat or parchment paper.

In a large bowl, mix together flour, brown sugar, baking powder, salt, cinnamon, and ginger.

In a small bowl, mix together carrot, milk, and oil. Pour the wet ingredients into the dry ingredients and stir until combined. Fold in nuts and raisins then stir once more.

Roll dough into 1 to 1.5" balls, wetting your fingers to prevent sticking. Place cookies on baking sheet then slightly flatten. Be sure to space at least 1 inch apart. Bake 20-22 minutes until bottoms are golden brown.

Vegan Breakfast Tacos

• collard greens
• sweet potato
• black beans, drained and rinsed
• salsa
• corn tortillas 

In a shallow, covered saucepan, cook collard greens over medium-low heat in a little water to prevent sticking. Keep covered and stir occasionally. Add more water if needed and season with a little kosher salt.

Meanwhile, microwave a whole sweet potato until it can easily be cut in half (about 6 minutes depending on the size). After cutting the semi-cooked sweet potato in half, microwave again cut side up for an additional 4 minutes (or more depending on side). Sweet potato can be baked in the oven but this takes a lot longer.

Warm your corn tortillas for a few seconds in the microwave. Scoop out cooked sweet potato and smear onto the tortillas. Top with cooked collard greens, black beans, and salsa.

Vegan French Toast

• 1 banana
• 1 cup cashew milk
• 1/2 tsp cinnamon
• 1/2 tsp vanilla extract
• 12 slices homemade bread

Mash banana with a whisk then beat in milk, cinnamon, and vanilla. Pour batter onto a plate placed next to the stove. Dip both sides of a slice of bread into the batter then place on a greased pan over medium-low heat. Cook until golden brown then flip.

Top with homemade low sugar fruit jam, honey or topping of your choice.

Cashew Milk

1 cup of milk contains:

92 calories

7 grams fat

2 grams protein

1 gram fiber

1% calcium

5% iron

• 65 grams raw unsalted cashews
• 1/4 tsp salt
• 1 tsp stevia powder
• 1/2 tsp vanilla extract (optional)
• 4 cups cold water

In a blender, combine cashews, salt, and vanilla with ONE cup of water. Blend on high for 2-3 minutes. Add remaining water and blend once more for an additional minute. Milk should be completely smooth and free of cashew pieces.

Transfer milk to an air tight container and shake before use. Stores in the fridge for 3 days OR can be frozen (my preference is to keep one cup in the fridge and freeze the remainder in one cup portions as we dont use much milk). 

Simple No-Bake "Cheesecake"

Makes 4 (113 gram) servings. 120 calories and 14 grams of protein per serving.

• 1 (8oz) block fat free cream cheese, softened
• 1 cup fat free vanilla greek yogurt
• 1 tbsp honey

Whisk ingredients together in a bowl until smooth. Top with fresh fruit, a tablespoon of homemade jam, or crumbled lemon cookies if desired.

Fruit Jam

This recipe allows you to not only use any kind of fruit you want, but also any amount of fruit you happen to have! Recipe will yield approximately 1 cup of jam per 180 grams of fruit that is used.

This low sugar, low calorie jam comes in at 11-15 calories per tablespoon depending on the fruit you choose. Strawberries, blackberries, raspberries, and peaches are great options!

• fruit: washed, cored, peeled and/or pitted 
• sugar (1/5th weight of fruit)
• lemon juice (1 tbsp per 500 grams fruit)
• low-sugar dry pectin (1 tbsp per 250 grams fruit)

Before you begin, set your filled water bath canner over high heat.

After fruit has been washed and prepared (peeled, pitted, etc), weigh fruit using a digital food scale.

In small batches, pulse fruit in a food processor until desired consistency has been reached.

Transfer fruit to a saucepan and add sugar and lemon juice. Cover and simmer for 10 minutes, stirring ocassionally. Slowly add in pectin, increase heat, and stir constantly until mixture is boiling.

Remove from heat then carefully spoon into clean and hot mason jars. Top with lids and screw rings on fingertip tight (DO NOT OVERTIGHTEN).

Process in a boiling hot water bath for 15 minutes. Remove, tighten rings, and allow to cool.