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. 

Salsa

Makes about 6 quarts

• 8 pounds roma tomatoes, peeled
• 3/4th pound jalapeños, seeded
• 1 bunch cilantro
• 1 red onion, quartered
• 1 yellow onion, quartered
• 1 white onion, quartered
• 2 tbsp garlic powder
• 1 1/2 tbsp salt
• 1 1/2 tsp cumin
• 1/4 cup lemon juice

Fill your water bath canner with water and set over high heat.

Bring a large pot of water to boil on the stove. Pierce roma tomatoes with a sharp knife then peel by dropping several of them into the water at a time. Allow to boil for a minute then transfer boiled tomatoes to a bowl of ice water. Peel should come off easily.

Place peeled tomatoes (a few at a time) in a food processor and pulse, some batches until smooth and others until chunky. Transfer to a stock pot and set over medium heat. 

Pulse jalapeños, cilantro, and onions in the food processor until desired consistency has been reached. Transfer onion/pepper mixture to the stock pot with tomatoes. 

Add in spices and lemon juice and stir well.

Once water in water bath is boiling and salsa is simmering, carefully spoon salsa into hot and clean mason jars. Top with lid and screw band on until finger tight. DO NOT OVER TIGHTEN.

Carefully lower jars into the boiling water. Water should be 1 inch above top of jars. Remove or add water if necessary. Bring water back up to a boil then allow jars to process for 15 minutes. 

Shut off heat and carefully remove jars with a jar lifter. Allow to cool to room temperature before checking the seals.

Vegetarian Taco Soup

• 8 cups water
• 288 grams 10-bean soup mix (mix of 10 kinds of dried beans)
• 1 (14 oz) can diced tomatoes
• 1 yellow onion, diced
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• 1/4 cup taco seasoning (or 1 packet)
• 1 tbsp ranch seasoning
• 1 tsp salt

Put all ingredients in a slow cooker and cook on low for 10 hours or high for 7. 

Pumpkin Pecan Pie

• 9" pie crust of your choice

pumpkin pie mixture*

• 2 eggs
• 100 g. white sugar
• 110 g. brown sugar
• 1 tbsp all purpose flour
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4 tsp ground ginger
• 1/2 tsp salt
• 1 (15 oz) can pumpkin puree (or 2 cups of homemade pumkin puree + 2 Tbsp tapioca flour)
• 1 (14 oz) can sweetened condensed milk

pecan mixture

• 1/4 cup butter, melted
• 130 g. brown sugar
• 168 g. pecans, roughly chopped

Prepare and bake pie crust according to directions. 

Combine all pumpkin mixture ingredients except the condensed milk. Gradually add in the milk, stirring as you go.

Pour pumpkin mixture into prepared 9" pie pan with crust. Bake at 450 degrees for 10 minutes. Reduce heat to 350 degrees and bake another 35 minutes.

Meanwhile, in a small bowl, combine pecan mixture ingredients then set aside.

After pie has finished baking for the total of 45 minutes, remove from oven, top with pecan mixture, then bake for an additional 10 minutes.

Pie needs to rest a few hours before serving (or refrigerate overnight).

Caramel Popcorn

Makes 5 quarts. Final product is 5.2 calories per gram

• 1 c. butter
• 400 g. brown sugar
• 185 g. corn syrup
• 1 tsp salt
• 1/2 tsp baking soda
• 1 tsp vanilla extract
• 130 grams popped popcorn

In a saucepan over low heat, combine all ingredients other than popcorn and stir until melted. 

Put popcorn in a large bowl and pour over caramel mixture. Stir until coated. Spread popcorn out on a baking sheet and cook for 1 hour at 250 degrees, stirring every 15 minutes. 

Vegetable Lo Mein

Serves 4

• 8 ounces packaged spaghetti
• 3 tbsp (45 grams) soy sauce
• 2 tbsp (30 grams) teriyaki sauce
• 2 tbsp (42 grams) honey
• 1/4 tsp ground ginger
• 1 tbsp olive oil
• 2 large carrots, cut into matchsticks
• 2 bell peppers, sliced
• 1 yellow onion, thinly sliced
• 2 cups snap peas (fresh or frozen)

Boil spaghetti until slightly before al dente (approximately 8-9 minutes). Drain and rinse spaghetti with cold water.

Whisk soy sauce, teriyaki sauce, honey, and ginger together in a small bowl. Add noodles, stir, and set aside

Saute veggies in oil until done (about 7 minutes). Add noodles and sauce. Continue to cook, tossing to mix, until noodles and sauce are hot (about 5 minutes).

Vegan Basil Walnut Pesto

• 1 cup olive oil
• 60 grams vegan parmesan cheese
• 1 garlic clove, peeled
• 120 grams fresh basil leaves
• 30 grams walnut
• 1 tsp lemon juice
• 1/2 tsp salt
• 1/2 tsp fresh ground black pepper

Place all ingredients in a blender and blend until smooth. Pesto can be kept in the fridge or freezer.

Pictured below is pesto that has been froze in Fresh Baby food trays. Two to three cubes will coat a large pizza or enough pasta to feed a family of 4.

Quinoa Corn and Avocado Salad

Makes 6 one-cup servings, each containing 225 calories, 6 grams fiber, and 6 grams protein

• 1 c. (170 grams) quinoa
• 2 c. water
• 1 1/2 c. frozen corn
• 1 cup cherry tomatoes, halved
• 1/2 medium red onion, finely diced
• 1 bunch cilantro, chopped
• 2 medium avocados, diced
• zest of 1 lime plus 2 tbsp fresh lime juice
• sea salt to taste (I use 1/2 tsp)

Rinse quinoa in a fine sieve or nutbag under running water until water runs clear. Drain well then transfer to a medium sized pot. Add 2 cups water and bring to a boil. Cover, reduce heat to medium-low and simmer until all water has been absorbed (about 15-20 minutes). Remove from heat and let stand with cover on for 5 minutes. Uncover then fluff quinoa with a fork. 

Meanwhile, in a large mixing bowl, add corn, onion, tomatoes, and cilantro. 

In a small bowl, toss diced avocado in lime juice.

Add cooked quinoa and avocado to the mixing bowl, stir, then serve. Can be served warm or cold. 

Pickled Sweet Jalapeños

• 4 pounds jalapeño peppers
• 2 large yellow onions
• 3 cloves garlic
• 3 cups white vinegar
• 3 cups sugar
• 2 tsp pickling salt

Using a food processor set up with its slicing disc, thickly slice all jalapeno peppers then set aside in a large bowl. Remove slicing disc and insert the chopping blade. Pulse yellow onions and garlic until finely minced. Transfer onions and garlic to a large stockpot and add vinegar, sugar, and salt. Bring to a boil and stir until all sugar has dissolved. Add in sliced jalapeños and cook for an additional 5 minutes. Be sure that your kitchen is well ventilated. Fill clean and hot mason jars one inch from the top with sliced jalapeños. Ladle in liquid to cover jalapenos, again leaving 1 inch of headspace. Top with lids and screw rings on fingertip tight. Process in a hot water bath for 15 minutes. Remove, tighten rings, and allow to cool. 

Oatmeal Bread

Each loaf contains 1013 calories (cut into 16 slices, each slice contains 63 calories)

* * RECIPE FOR THREE LOAVES * * 

Oatmeal Mixture

• 400 grams water
• 120 grams 6-grain oats OR old fashioned oatmeal
• 120 grams whole wheat flour
• 1 1/2 tbsp butter OR olive oil
• 1 tbsp salt

Yeast Mixture

• 150 grams warm water (100-110 degrees)
• 2 tbsp rapid rise yeast
• 2 tbsp sugar

Other

• 600 grams bread flour
• cooking spray (oil in a mister bottle)

* * INSTRUCTIONS * * 

1. Oatmeal Mixture: In a large microwave safe bowl, combine water, oats, whole wheat flour, butter, and salt. Microwave on high for 1 minute then stir. Set aside and allow to cool to room temperature

2. Yeast Mixture: In a medium mixing bowl, combine water, yeast, and sugar. Whisk together and allow to sit until frothy (about 10 minutes).

3. Once oatmeal mixture has cooled, stir in bread flour then pour in yeast mixture. Adding the yeast mixture to the oat mixture before it has completely cooled will kill your yeast and will prevent the dough from rising. Mix until combined then turn over onto your counter and knead for 10 minutes, spraying with a little cooking spray when the dough becomes sticky.

4. Return dough to mixing bowl, cover with a clean kitchen towel, and let rise in a warm place for 1 hour.

5. After 1 hour has passed, transfer dough back onto your counter and knead for one additional minute. Form into a loaf-shape (or 3 equal loaves, each weighing approximately 500 grams) and place into a greased loaf pan or pans (I recommend silicone bread pans as they never require greasing and the bread always comes out easily). Cover with a clean kitchen towel and set a timer for 30 minutes. 

6. After 30 minutes, check your dough to see if the center has risen 1" above the rim of the loaf pan (bend down to get eye-level with the top of the pan). As soon as the dough has risen to this point, start preheating your oven to 400 degrees. If after 30 minutes your dough isn't ready, set a timer to check on the dough every 5 minutes. It is important not to let your dough over-rise as this will cause the bread to collapse while baking. As soon as your oven has preheated, carefully put the bread in the oven and bake for 30 minutes.

7. Allow to cool completely before slicing (at least 2 hours). Sliced bread freezes beautifully in an air tight bag. 

TROUBLESHOOTING

• Dough didn't rise: This is either because you didn't knead the dough long enough, you used expired yeast, or because you killed the yeast either by using water that was too warm or by adding it to the oatmeal mixture before it has completely cooled
• Bread fell during baking: This happens when the dough is allowed to over-rise before baking (when the dough is in the loaf pan). 

Creamy Tomato and Spinach Pasta Sauce

Entire batch contains 805 calories, 9 fiber, 16 protein

• 1 (14.5 oz) can diced tomatoes
• 1 cup chopped fresh spinach
• 1/2 tsp salt
• 1/4 tsp pepper
• 1 1/2 tsp dried basil
• 1/2 tsp granulated garlic
• 2 tbsp all purpose flour
• 1 cup unsweetened almond milk
• 1/2 cup heavy cream
• 1/4 cup grated parmesan cheese

In a large saucepan, combine tomatoes, spinach, salt, pepper, basil, and garlic. Cook and stir until sauce comes to a boil.

Meanwhile, in a medium bowl, whisk together flour, milk, cream, and parmesan. Add this mixture to the tomato mixture on the stove and continue heating and stiring until mixture has thickened (about 5 minutes). 

Add to sauce your choice of pasta noodles (4 servings worth), tortellini (16 oz package), or 1 package homemade gnocchi, all cooked according to package directions. Stir to coat then serve.

Garbanzo Tomato Pasta Soup

Entire batch contains 850 calories, 45 grams of protein, and 56 grams of fiber. Serves 4. 

• 4 cups vegetable broth
• 56 grams pasta shells
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 1 (28 oz) can diced tomatoes
• 1 pint cooked garbanzo beans (cooked from 135g dry), rinsed and drained
• 1/2 tsp dried basil
• 1/2 tsp oregano
• 1/2 tsp salt
• 1/4 tsp pepper

In a medium pot, bring vegetable broth to a boil. Add pasta and cook for 10 minutes (al dente). Meanwhile in a frying pan over medium heat, saute onion and garlic in a little water to prevent sticking. Once done both are done, add onions and garlic to the pot with broth and pasta. Add to the pot the tomatoes, beans, and spices. Simmer an additional 5 minutes then serve.

Gnocchi

Each 16 ounce package contains 1179 calories, 36 grams protein, and 10 grams fiber

• 1000 grams peeled potatoes
• 500 grams flour
• 4 eggs (replace with 1/4 cup olive oil for vegan gnocchi)
• 2 tsp salt
• 200 grams additional flour for kneading

Boil peeled potatoes until tender. Strain, transfer to a large bowl, and mash with a fork. Allow to cool then mix in flour and eggs. 

On a floured surface, knead until ball forms. Roll dough into 1/2" to 3/4" thick ropes then cut ropes into pieces 1/2" wide. Gently toss/roll the pieces around in the flour before moving them onto a 9x13" pan lined in plastic wrap. 

Continue rolling, cutting, and flouring the pieces until a single layer of gnocchi covers the bottom of the pan. Place a sheet of plastic wrap on top and continue placing the gnocchi in the pan to create a second layer. Repeat until all the dough has been made into gnocchi and placed in the pan with plastic wrap between each layer. Top the pan with a final piece of plastic wrap and transfer it to the freezer for 24 hours. 

The next day, divide the frozen gnocchi into 4 zip lock bags, each containing approximately 16 ounces of gnocchi. Squeeze out as much air as possible then return the bags to the freezer until ready for use.

Cook frozen gnocchi in a large stock pot of boiling water for 13-15 minutes.  Drain and rinse gnocchi then stir it into a pan of sauce of your choice such as creamy tomato and spinach sauce.